No-Gym Workout Of The Week: 30 Minute Leg Burn

Tweet this!
Tuesday was a rainy, rainy day and I had plans to hit up the gym after work with my husband for our Body By Science routine. But, I still wanted to fit another workout in earlier in the day. Since it was raining, a jog outside was out of the question, and since I had plans to workout later at the gym, I didn't want to waste the gas driving to/from the gym twice.

So, instead of calling it quits, I decided to do my own 30 minute circuit for lower body fitness. This should get your heart rate up a bit - you will definitely feel that you are working. That said, it all depends on how quickly you proceed through the exercises. The faster you move, the harder your heart and body will work and therefore the higher your heart rate will climb.

Get The Workout:

If you are unfamiliar with some of the exercises in this post, here are a few easy how-tos you can review before starting:

• Jump Squats consist of squats with a jump in between (where you would typically just stand up). Be sure to keep your knees loose and do not lock them at any point. Here's a video if you'd like to see a visual.
• Alternating Jump Lunges consist of alternating lunges on each side, but instead of stepping back to reset before alternating, you jump in the air to switch your legs. Here's a video if you'd like to see a visual. If this feels too high impact for you, feel free to do traditional alternating lunges. Here's a video of traditional alternating lunges if you'd like to see a visual.
• Slow Squats consist of going in and out of your squat position without a break, but doing so slowly. This will allow your heartrate to slow down somewhat from the previous two exercises, while still keeping your leg muscles engaged. Here's a video if you'd like to see a visual.
• Regular Side Lunges consist of starting in a standing position, then lifting your leading leg and leaning out toward that side, then falling into a lunge before returning to standing position. This movement will challenge your lower body but will also require you to contract your core to keep your balance. Here's a video if you'd like to see a visual.
• Side Lunges with Knee Lift are similar to the regular side lunge above, except that instead of coming back into standing position between lunges, you will pull your leading leg up in the air. This requires even more balance than the previous move and will also engage your core and upper leg as you lift the leg. Here's a video if you'd like to see a visual.
• Side Lunges with Floor Touch are another variation on the regular side lunge above. In this case, when you lunge to the side with your leading leg, bring your hands down to touch the floor just in front of your leading foot. Then, return to standing position like you would for a regular side lunge. Here's a video if you'd like to see a visual.
• Bridge Lifts consist of laying on the floor with your feet about one foot from your butt, then using your legs to raise your midsection off of the floor while leaving your shoulders and arms down. Here's a video if you'd like to see a visual. For the exercises in Round Three, you will perform variations of your leg and foot placement during the bridge lift. First, your legs and feet will both be shoulder/hip distance apart, which is a traditional bridge lift. Then, you will try combinations of putting your feet and/or knees together.

Week In Workouts:
For those of you who are still curious about my personal fitness schedule, which I used to post, here's me getting back on the bandwagon to share that information with you. This weekend was fairly light, as we had company in town and decided to do active things that would get us moving without having to schedule an actual workout.
Friday: Weights + Light Cardio Bodypump Class + 40 minute self-guided spinning
Saturday: Muscle Intensive Light Cardio Dune Hiking - 40 minutes
Sunday: Active Rest 1+ hours walking
Monday: Rest Day My husband and I were both a bit sore from Saturday's dune hike and Sunday's long walk around the city, so we decided to take it easy.
Tuesday: Muscle Intensive + Weights 30 Minute Legs (The Workout Above) and Body By Science (Full Body Weights in 12 Minutes)
Wednesday: Muscle Intensive + Cardio PiYo DVD and 4 mile run
Thursday: Weights Bodypump Class + 40 minute self-guided spinning

Can I Have Some Food... And A To Go Box?

Tweet this!

Sometimes, you just have to order a to-go box at the same moment you order your food.

When it comes to life in a big city, the food options are nearly endless. I feel like I have my choice of food at any time of the day, and I will never feel that I have tried all that Chicago has to offer.

But seriously. Portion sizes. Why are you so big?



Sometimes, it's hard to stop yourself from finishing the whole meal. I recently had a lunch date with my lovely Aunt, and we hit up Native Foods Cafe. It's a very creative food joint, but their portion sizes blow my mind.



I ordered the Sesame Kale Macro Bowl, which was absolutely delicious. I've ordered it a few times before, and always end up eating most of it.



This time, I gave myself a rule. I drew an invisible line down the center of my bowl and went to town on only the right side. I dared not touch the left.



Guess what? It worked! I also ordered my to go box before I was done with my meal, so I had it sitting there, on the table, staring at me, just begging to be used.

And now? I have a delicious lunch left over. Less money spent, less calories consumed, more happy Carly.

 

What about you?
What are your tips and tricks for saving money or cutting portion sizes? I tend to try to save half the meal for later, or sometimes I order an appetizer portion instead of a meal portion.

Link Round Up

Tweet this!
I've got to be honest here. I'm starting to get over Pinterest.

When I first found Pinterest about two years ago, it was inspiring. Only the cutting edge bloggers were pinning their stuff (I wasn't there yet, so that's not a brag). Everything was the utmost best of its kind. The most impressive food photography. The most creative typographics.

Now it's flooded with everybody who once upon a time bought a camera, took a picture, and used Picnik or PicMonkey to add typography on top of it. There's just too much stuff, a lot of it is good but a lot of it is also not good. Oh, and I'm tired of seeing half nude images. Sorry. Not u

It's diluted.

So now, for one day (today), instead of getting a mouthful of diluted Pinterest stream, here's your curated list of links!

Pretty Stuff:
15 Perfectly Timed Photos
100 Exquisite Adjectives
Making Stamps out of Wine Corks

Foodie Stuff:
The New Best Way to Bring Your Lunch
What 300 Calorie Meals Really Look Like

Gifty Stuff:
25 Handmade Gifts Under $5
How To Make Typographic Gift Wrap
31 Insanely Easy and Clever DIY Projects

See you tomorrow with a delicious recipe!

Let's talk about snacks, baby!

Tweet this!

Snack Check!

You know what? I like to snack and I'm not ashamed to admit it. I typically snack twice during the day - once between breakfast and lunch, and once after lunch before I leave the office. If you count each time I eat as a "meal," I eat at least 5 (and often 6) meals a day.

Sometimes, at around 10:30, I want myself a lil bit of this...

And then at 2:30, a little bit of this...

When the feeling hits, #whatsagirltado? Starve herself and daydream about delicious cream cheese pancakes and chopped up Andes Mints? Sounds like misery, doesn't it? I know, you'd rather be doing this...

Or this...

Newsflash: Snacking is allowed! The question is, what are you snacking on? My gym bootcamp instructor, Katie, always explains multiple versions of a given exercise move and then tells us to choose which one is best for us. As we begin the circuit, she says "Make some good choices!" That's what snacking is all about, right? Make some good choices. Here were my choices for this week!

Blooming Teaposy Tea: Beverages count as snacks, too. That 300 calorie frappaccino? Or even a 150 calorie latte? Yes, they're calories, so yes, they count. Lately, instead of hitting up Starbucks, I've been running off of tea. See that thing in the top left? No, it's not a sea urchin. It's teaposy blooming tea, and  I can re-steep it between 5-10 times. At zero calories, it's my current beverage of choice.

Honey BBQ Smart Fries: I saw these at T.J. Maxx (they get me every time!) and grabbed them for $1.99. I have to be honest, they're sort of like small styrafoam worms with a tiny bit of seasoning on them. They're decent at first, but after a while start getting old. It was worth a try, and I really don't mind something that leaves my self control intact!

Salad: Yes, those are mango chunks in my salad. And strawberries, blueberries, almond slices, feta cheese, yellow onion, and spinach. With Asian Ginger dressing for 35 calories per tablespoon. Salad as a snack is wonderful because, if you put enough fruit in it and top it off with cheese and nuts, it's actually filling and meets most of your body's nutritional needs. 

Oranges: Totally my favorite snack right now. I have a few sitting on my desk at this very moment. They're low calorie, but totally refreshing and I swear to you they wake me up!

Cart check! 

What'd you buy this week? Don't forget to Instagram or Tweet your cart with the hashtag #inmycart! Here are my last two trips:

LEFT: 2 bags Spinach, 1 carton Strawberries, 1 carton Cherries, 3 boxes Zone Bars, 4 Oranges
RIGHT: 2 bags Spinach, 1 carton Strawberries, 1 carton Blueberries, 4 boxes Zone Bars, 1 Orange, 1 Smart Water

Workout Logs, Workout Links, and Inspiration

Tweet this!
It happens every week, folks. Time for you to congratulate yourself on a week of workouts well done (or find some inspiration for next week!).

Two helpful links for this week:

It's still Olympic Season (hello, Lochte!). Next time you watch, hop off the couch and try this Olympic Challenge. Sort of like a drinking game -- but, instead of drinking when specific events occur, you've got an assigned workout! I promise it's fun, and even more fun if you get your friends in on it! Email/Tweet/Facebook/Send me a picture of you and your friends doing the Olympic Challenge and I'll share it!

Got questions? Check out this Workout FAQ for some of the most common questions I've received via email, facebook, and blog comments about fitness. Find out the answers to... How many calories do I need to burn with exercise? Do I need to workout every day? How much exercise should I do? What kinds? What is strength training? How often should I strength train? How much cardio should I do? How can I get cardio? Do I need to do Cardio on the days I strength train? What is HIIT? What are Tabatas? What are some fun ways to get cardio workouts? How often do I need to stretch? What music do you listen to?

My Week In Workouts (Since the last update)
*Check out last week's log here*
Monday: 20 Minute Intervals on Stationary Bike (Revised Megan Fox's Butt Workout)
Tuesday: 1 hour Bootcamp Class with Weights (Lunges GALORE, try this shorter version)
Wednesday: 30 Minute Stationary Bike
Thursday: 1 hour Bootcamp Class with Weights
Friday:  Rest
Saturday: Ab Set with 8lb Medicine Ball, 30min Dance Cardio
Sunday: Body By Science, 15 Minute Bike Intervals, Olympic Challenge
Monday: 30min Abs Class, 20 Minute Interval Run

Fitness Ideas?
If you're looking for workout ideas, check out my fitness page, buy some new workout videos, or try one of the following FREE workouts...

•  Cardio - Intervals/Tabata/HIIT
• 25 Minute Whole Body Workout 
• 10 Min Tabata Full Body Workout
• 4 Min Tabata Heartrate Amp Up
• 4 Min Tabata Butt & Thighs (Lunges)
• 4 Min Tabata Butt & Thighs (Squats)
• 4 Min Tabata Arms w Light Weights
• 4 Min Tabata Abs (Planks)
• 4 Min Tabata Abs (Crunches)
• Cardio - Basic
• 26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)
• 15-30 Min Cardio Boxing Workout
• Cardio Boxing Working Free Printable
• 30 or 60 Min Cardio Circuit Workout for TV Shows (Workout while watching TV)
• 40 Min to Megan Fox's Butt - Bike Workout
• 40 Min to Megan Fox's Butt - Elliptical Workout
• 40 Min to Megan Fox's Butt - Treadmill/Running Workout
• Other Workouts
• 6 Workout Ideas For You Today
• Pick Your Workout Based On How Much Time You Have
• The Olympic Challenge

And finally, here's a bit of workout inspiration. What's your inspiration? Let me know!

(Source)

Don't forget to leave a comment! Tell us what YOU did this week, or what your workout INSPIRATION is!

Understanding Food Labels

Tweet this!

When I'm grocery shopping, I'm "that girl" who stands in the aisle, whipping boxes over one at a time to compare the nutritional values on the back. Why? Because, unfortunately, today's consumer-centric market has made food marketing very misleading. Not all food was made equal... and the subtle differences are actually not so subtle in the grand scheme of nutrition and fitness. If I want vanilla yogurt,  I'm comparing the calories, sugars, and proteins in each package, looking for the perfect vanilla yogurt... which, for the record, would be low calorie and low sugar, yet high protein. It's all a balancing act. To find out how I balance my diet, read about my nutrition methodology here.

I frequently (over)share random tips and tidbits about how to evaluate nutritional packaging quickly and smartly, so that you're getting the "best" of every food item you purchase. Yet, it's understandably difficult to keep all of this in mind as you're perusing the tempting aisles of the supermarket.

Here's a go-to list of easy tips, all in one place, that will help you balance your shopping list and the scale!

Image Courtesy Of Kelly Ryder (See it here).

Look for low... calories, fat, saturated fat, sodium, cholesterol, sodium, sugar
Look for high... dietary fiber, protein, vitamins and nutrients

• When you're evaluating ANYTHING, be sure to take note of the serving size and how many servings are in each container. For example, one bag of chips may say it's only 120 calories on the back. This might seem like a score... until you realize that there are 16 servings in the bag and the serving sizes are only 10 chips. That means that, instead of getting a whole bag for 120 calories, you only get 10 chips for 120 calories... and, if you eat the whole bag, you've eaten 1,920 calories! Whoa, that's a big difference.
• Low Calories & Calories from Fat... If you're comparing two similar foods (for example, two jars of peanut butter), you'll probably notice how many calories is in each 2 tbsp serving. don't forget to take note of the calories from fat, as well. Both jars may have 190 calories per serving, but one may have more calories from fat than the other. This may be because of a higher oil content, for example.
• Look for Lower Saturated Fat... You do need some fat/saturated fat in your diet... but, today, most of us are already getting as much (or more) as we need without even trying. Try to limit your intake of fats and saturated fats whenever possible!
• Avoid Trans Fat Like the Plague... It is not good for you at all and has actually been linked to some nasty health risks.
• Watch Your Sodium (Keep It Low)... Similar to fats, we're all probably getting more than enough sodium in our diets without even trying. Make sure to keep your sodium intake down by avoiding high sodium foods. Be extra cautious when evaluating "low calorie" or "low fat" foods, as these diet foods often make up for their lack of natural flavor by adding loads of sodium. If one cup of soup has 80% of your daily Sodium intake, it's not worth it - no matter how low calorie it is!
• Watch Your Sugar (Keep It Low)... Diets high in sugar have been linked to obesity, diabetes, and cancer (yes, cancer thrives on sugar in the body). In fact, this 90 minute lecture by Robert H. Lustig of UCSF even argues that sugar is actually a toxic poison.
• Watch Your Carbs (Moderate It)... You can't and shouldn't cut out carbohydrates all together... however, make sure you're not filling your cart with tons of high-carb items
• Eat MORE Dietary Fiber... Fiber helps you feel full and lose weight while also lowering your cholesterol and helping you avoid diseases. Looking for more ways to add fiber to your diet? Read it here.
• Eat MORE Protein... It speeds up your metabolism. It builds your muscles. Particularly with individuals who work out on a regular basis, protein is an essential building block for a fit and healthy life.
• Eat MORE Vitamins... Technically, you can max out on vitamins and consume too many of them; however, given what's available today, that'd be pretty hard to do. Keep your eyes on the vitamin quotients of each food item and try to opt for higher-vitamin options.

Nuts and Seeds Part Four: Sesame Seeds

Tweet this!

Nuts and seeds. They're good for you. But there are so many to choose from... what the heck is the difference? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein (YES! Muscle repair!), Omega-3 Fatty Acids (Skin! Nails! Hair!), Fibers (Fitness! Digestion! Filling!), and Lignans (Disease-preventing!). All good things and ALL found in nuts and seeds!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Sesame Seeds: Open Sesame!

• WHAT'S GOOD:Good source of lignans calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats.
• THE SUMMARY:Sesame seeds are easy to add to any sesame or stir fry dish! They also contain a crazy amount of nutrients!
• CALORIES IN 1/4 CUP: 208 (but you'll rarely eat that many)
• HOW TO EAT IT:The nutrients are best consumed if the seeds are ground or broken prior to consumption. I remember that by thinking "Open Sesame - Grind them (open) first!" (Here's a great Sesame Seed Grinder)
• Sprinkle on salads
• Add to salad dressings
• Use in meat marinades
• Add to stir fry dishes
• Try these recipes including Sesame Seeds:  Asian Lettuce Wraps
• Add Sesame Seeds to These Recipes: Trail Mix / Balsamic Glazed Prunes with Feta and Basil / Garlic Chicken Greek Salad

CREDITS: Image Sesame Seeds

Nuts and Seeds Part Three: Pumpkin Seeds

Tweet this!

As you may recall, my lovely friend Jordan over at Exclusively Chic asked me about nuts and seeds. Why are nuts and seeds so good for you? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Pumpkin Seeds: The "Low Dose" Seed

• WHAT'S GOOD: 
  Good source of essential fatty acids and vitamins/nutrients like potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
• THE SUMMARY:
  Pumpkin seeds contain a lot of "random" essential nutrients that your body needs, like the three "P"s (protein, potassium, phosphorous), the two "M"s (magnesium, manganese), and zinc, iron, copper, etc... A small handful of these seeds will reinvigorate you with a healthy dose of vitamins. Because they're not particularly flavorful on their own, they can be made to taste like just about anything... from sweet to salty, oriental to cajun, and so on. P.S. I'm looking forward to trying these with a cinnamon and truvia outer shell!
• CAUTION: 
  These seeds have tryptophan, the nasty little thing in Turkey that makes you so tired after turkey dinner. Watch out when eating these before a big race! That said, remember that seeds, in general, provide an excellent source of energy, so they're not likely to change the course of your day in any negative way.
  
• CALORIES IN 1/4 CUP: 200
• HOW TO EAT IT:
  In general, baking/roasting nuts and seeds is discouraged... but Pumpkin seeds can be hard to eat otherwise, so go ahead! They're freshest in the fall, so focus on adding them to your diet during that time!
• Bake seeds with spices for a healthy and delicious "bar snack" (like these)
• Add to sauteed vegetables
• Add to trail mix
• Add to salads
• Add to oatmeal or granola based cookies
• Try These Recipes Including Pumpkin Seeds:  Wasabi Flavored Pumpkin Seeds /  Cajun Barbecue Pumpkin Seeds
• Add Pumpkin Seeds to These Recipes: Trail Mix / Healthy Upside-Down Pumpkin Pie /  Pumpkin & Pine Nut Sage Orzo Risotto

Credits: Image Pumpkin Seeds

Greek Chicken Garlic Salad

Tweet this!

It's the season of new years resolution. Yeah, I know, I've been beating this point to death... But, with so many resolutions to lose weight, work out, and eat better, I'm hearing a lot more chatter around the office about calories, nutrition, and food. 

A salad a day sounds like a great plan... and it is, provided that you're eating the right salad. If you're eating out, be careful -- many seemingly "good" salads are actually "bad" ones. Don't. Be. Fooled.  Some salads at TGI Fridays, Applebees, and California Pizza Kitchen will run you between 1,000 and 2,000 calories (don't believe me? Read this post). A rule of thumb: Avoid croutons (and toppings like tortilla chips and crispy noodles), creamy dressings, and most Mexican themed salads. For more tips, click here.

This week, in honor of your new year's resolution to eat healthier (or count calories, or get in shape, etc, try this: Instead of shelling out the cash (and calories) for a daily salad at your favorite restaurant, stop by the grocery store and picking up the supplies to make your own.  Here's a recipe for Greek Chicken Garlic Salad (for more Salad Recipes, check out my Food page).

Ingredients (Salad):

• 2 heads of lettuce
• 6 baby carrots
• ½ Onion
• Fresh grated sharp cheddar (to taste)
• 2 chicken breasts or 2 cans of chicken
• 2 tablespoons Olive Oil
• Greek Lemon seasoning 
• 1 handful Sliced almonds (or other available nuts)

Ingredients (Dressing):

• 2/3 tablespoons chopped garlic
• 4 tablespoons balsamic vinegar
• 1 tablespoon Olive Oil
• 1 teaspoon lemon juice
• ½ tablespoon honey

Preparation Directions:

1. Saute chicken, Olive Oil, and Greek Seasoning over medium-high heat for 15 minutes (or until cooked). I started with two cans of chicken because it was all I had on hand and this was a last minute improv kind of meal... so, being pre-cooked, the time was much shorter than it would be for raw chicken breasts.
2. Chop lettuce and onions to your personal preference (I cut the onion into thin, 1 inch pieces). Cut carrots to preference (I cut them into small, 1/4 inch thick discs).
3. Combine lettuce, onion, carrots, and almonds in a bowl. 
4. Grate fresh sharp cheddar on top
5. Add cooked and seasoned chicken
6. Prepare dressing by combining all 5 ingredients and mixing well.
7. Serve!

 

Here are some links for further reading:

MSNBC 5 Restaurant Salads That Are Worse Than A Whopper

Men's Health 20 Salads That Are Worse Than A Whopper

Men's Health Best Bottled Salad Dressings

Fitness & Food Plan Printable (Free)

Tweet this!

January. Tis the season of New Years Resolutions. While I'm happy that so many Chicagoans have made a resolute decision to hit the gym, I have to admit one frustration: PARKING. There is none.

You see, suddenly, this week, the population at my gym seems to have grown by at least 50%. Thus, I have to literally hunt my parking spot as prey. 

Okay, back to a positive attitude, Carly...

The most common resolution I've heard is to lose weight and get fit. Mine is to get organized (omg so many poorly named and unorganized files on my external harddrive...).

Fitness + Organization = A Free Printable! Boom :)

Keep track of daily intake, exercises, vitamins and supplements, and water intake (aim for 8 glasses a day and add lemon slices if you get bored with regular-old-H2O!). Force yourself to stay on target by writing everything down. Really. You're less likely to eat an extra cookie when you know you've got to go calculate calories and write it down afterwards. All in all, while you should be aiming for a healthy caloric level, it's all about teaching your body to stop and think before taking a bite.

Enjoy! Don't forget to Pin it and share with friends!

Pin It

(Click on image to open a larger, version) 
 

 

(Click on image to open a larger, version)

Pin It