Fit Friday

Portions.... Boring, but important!

Controlling portions is a great way to lose weight without depriving yourself, but studies have shown that people often overestimate portions during mealtime. 

And I'm no exception:

I pile on the food and eat it all so quickly that I fail to realize maybe only half of the plate would have been enough.

Needless to say, portioning is definitely one of my weaker points when it comes to watching what I eat, but I've found that eyeballing portion sizes is easier when referencing tangible objects like baseballs and light bulbs. And after a while, it becomes second nature. 

So next time you're piling on the rice or pasta, think about baseballs!

And since I've been MIA lately, here's a peak at what I've been up to...

 

 1- Rob and I went skiing in Vermont last weekend with his family... So much fun!

2- My sweet mama treated me to a salon session for my birthday. I'm normally a long hair kinda gal, but the upkeep has been driving me crazy. Hopefully the shorter locks will cut down on dry time.

3- this week was filled with lots of salads and lots of veggies

Fit Friday

Yesterday I received a special request for a Fit Friday topic.

Can I tell you how psyched I was when someone actually ASKED me to blog about something!?!??

It pretty much made.my.day.

awkward attempt at an arm pic..?

 The special request was arms.

Hot, sexy, lean, toned arms.

NOT steroid, gym rat status, arms.

Somewhere between Kirstie Alley and Kelly Rippa.

....But, probably more towards Kelly Rippa... Because she's cute.

So, arms it is!

First and foremost: drop the light weights.
Did you drop them?
Ok, good. Now find the HEAVY weights.

heavy weights = zexy arms.

Seriously, do not x-out of this post or dismiss me completely because I'm telling you to use heavy weights!!!
You need muscle for tone and definition and the only way to build that muscle is heavy weights.

Heavy weights DO NOT = big, dude-like, grossly toned arms.

It takes years to develop huge muscles like those women you see at the gym.

You will not be heavy weight status by lifting 6-12.5lb dumbbells 3-4x/week in combination with HIIT.

But, you will have sexy and toned arms!

Okay, so "heavy" is a relative term -- if you're in moderate shape, start with 6-10lbs.
I started with 6s, quickly moved to 7s and 8s, and now I use 12.5lbs.
I was a newbie though, and I didn't figure this all out until later..
So start around 8, feel it out, and then adjust accordingly.
The last couple reps should be HARD.

Like you got that angry weight lifter face going on.

Veins poppin, mean muggin, gruntin it's so heavy.
Ok, maybe not grunting, but you get the idea.

hahahaha, i had to

Have I convinced you yet?
If you're still not convinced, you should read this and this.
And even if I have convinced you, you should still read those little nuggets -- lady's a professional.

Personally, I don't have a specific "routine"  for arms, I just have a bunch of exercises that I prefer.
I choose 5-6 of these exercises for 3 sets of 10-15 reps with 12.5lb DBs and combine with 40+ minutes of HIIT (HIIT newbies should do less) OR I'll do 3 sets of 10-15 reps of 5-6 exercises before/after spinning (the class I take can be defined as a form of HIIT).
I know, I sound like a broken record, but I really do believe that HIIT is vital for weight and fat loss.
So seriously, don't skip your interval training.

Here's my arm faves:
the tricep push up
biceps curl (obviously)
21s biceps curl (I use weights, but resistance bands are cool)
alternating shoulder press (and non-alternating, too)
hammer curl
reverse fly
skull crusher on stability ball

this is a must watch video

armpit fat? watch this!

and, I've never tried this, but it looks fun! T row

I feel like I should also mention food in this post, because you don't want to gain weight and build muscle.

In my own experiences, I've found eating clean to be very helpful when combined with weight training.

Eating clean means no preservatives, no chemicals, nothing you can't pronounce.

I'm no expert at clean eating, but it's definitely something I keep in mind on a daily basis.

I find the easiest way to eat clean is to cook your own food. 

Make your breakfast, lunch, and dinner so you know exactly what's going into your body.

Also, I'm a fruit and vegetable crack head (did I cross the line?).

Eat your fruits and veggies, peeps!!!

Fit Friday

HIIT.
You've heard me talk about it before, but what exactly is HIIT and why is it so amazing?
HIIT is technically defined as: an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods.
Basically, sprints.
Doesn't that sound lovey?
It's like you're back in high school sports running up and down the field working your ass off.
Lovely.
Well, take those memories and preconceived notions and FORGET THEM.
And then try HIIT.
You'll thank me in a month.

But, back to the technical stuff. I need to be somewhat credible here.
(This is super simplified, some of this stuff is way over my head, but believe me, it just works.)
Basically, when you're going all out, your body uses different muscle fibers that are not normally used during extended periods of steady cardio.
Somehow the use of these different muscle fibers enhances your body's ability to burn carbohydrates, which in turn, causes your body to burn fat…. For hours after you exercise. 

Now, that doesn't happen with long/steady/boring cardio

Here’s why I love HIIT:
1. Fights Boredom: I used to LOATHE the treadmill. Like, really loathe. Like, I couldn't stay on the thing for more than a mile. But then, I was introduced to HIIT and now I actually look forward to my time with Mr. Tready. Seriously, there's nothing better than challenging yourself to finish those sprinting intervals and then rewarding yourself with a recovery period.
2. Increases Cardiovascular Endurance: So when I do have a big chunk of time that I want to spend running, I can, because HIIT helps to build endurance.
3. Less Time, More Results: I mean, could it get any better than that? You burn more calories in 40 minutes of HIIT than 40 minutes of steady cardio.
4. Versatility: HIIT is so versatile --  you can use it in almost any physical activity (cycling, running, walking, swimming, and even yoga) and can be altered in any number of ways (i.e., your tolerance for sprinting intervals may be drastically different than your friend's, but that's ok, you'll build up endurance and speed as you do more HIIT).

 

1- fishing/snorkeling/sunset cruise

2- enjoying the first sunset of the vacation

3- eagle pose

4- rob with puppy. awwwww

Fit Friday

The very last Fit Friday of 2011!

Crazy, ain't it?

Hello, 2012!

(I've finally caught on to the whole it's twenty-twelve, not two thousand twelve thing. So proper)

....Anyway! Back to what I'm here for...

I've been digging this kettlebell workout from Women's Health Mag for the past two weeks.

It's so quick and so simple and I'm left feeling it for days.

BUT! before the kettlebell comes HIIT (which really burns the fat).
Ooh... Is this a two-for-one FF?
HIIT & KB? Lucky you!

This is my super simple HIIT routine:

Start with:

10 minutes easy to moderate pace

Repeat this 5-8 times:

2 minute sprint (huffing and puffing, can't talk you're running so fast)

1 minute rest (easy to moderate or uphill FAST walk)

End with:

10 minutes easy to moderate pace

I'll occasionally switch it up with an incline or mix up the intervals.
Do whatever works for you.
Be creative.

 
I hope you all have a wonderfully groovy New Year's weekend!
Be safe and have fun!

Fit Friday........ On Saturday?

Fit Friday on a Saturday.... Say what!? 

A day late, but better late than never, right?

I'm gonna keep this short so I don't take up too much of your time on this fine fine weekend. 

So, let's get to business!

A forewarning: these videos and links are awkwardly awkward and slightly......... pornographic. The whole site is a little raunchy, but they have some good stuff!

This is a 7 minute interval routine using only your body weight. I love workouts like these.. No equipment and quick. They use an interval timer (So cool. I need it!) but any kind of watch/clock will do. 

Here's the breakdown:

7 minutes total

1 minute mountain climbers

1 minute split lunges

1 minute plank butt squeeze

50 seconds plank

1 minute reptile push ups

via

... pretty simple, right? 

now go on with yo bad self and work it out!

(yup, I just said that.)

bonus!

 Dead man's burpee challenge

(I couldn't link up the actual video like above -- too raunchy. Look and see for yourself!)

Have a good weekend!

I hope I didn't offend anyone. 

Love you all!

Fit Friday

TGIF is all I have to say about this week. 

sunsets are the only redeeming quality of my PM commute

I've been waiting all week to share this beauty. I can't wait to try it myself. 

Maybe next week. 

Timed workout:

1 mile run

100 push ups

100 squats

100 pull ups

100 squats

1 mile run

This looks tough but definitely doable! I'm thinking that I'll probably do 5 sets of 20 to break it up a little bit.

If this is too intimidating for you -- try 50 of each instead. 

It's your workout, do what works for you.

via

Rob and I are going to NYC this weekend and I hope we do ALL of the following: 

Dylan's Candy Bar (don't judge)

Brooklyn Flea Market

Seeing these guys at Pete's Candy Store  

(I've been told there's actually no candy at Pete's. I'm disappointed.)

And, DUH, of course I wanna see the Rockefeller Center Christmas Tree.

(Very unlikely that ALL will happen. We always tend to plan more than our schedule allows for. Wishful thinking, I guess.)

Got anything good planned for this weekend!?

Fit Friday

It's time for Fit Friday again, Friends! 

What do you have going on for the weekend? I don't have much planned yet -- maybe some hot yoga and a bike ride around the city? And, maybe, if I'm lucky enough, Rob will take me out on a date! Anyway, enough about me....

As promised, a workout inspired post for our Fit Friday:

This video is from Sarah, the creator of The Sarah Fit Blog. She produces some pretty great workout YouTube videos featuring workouts for all areas of the body. You should check her out! I've used many of her videos before and I can say that I personally use these exercises in my workout routine. Enjoy!


PS. I "taste tested" the bake-off brownies last night -- they're pretty good, but I have some serious competition (funfetti cake pops?!?). I'll be sure to keep you updated via Twitter!

Have a groovy weekend!

Fit Friday

It's our second Fit Friday peeps! Get excited!

This week's FF is about FOOD and DIETING. Love food, hate dieting (maybe hate's the wrong word.... I just don't believe it that shizz). (Side note: did you know I wasn't allowed to use the word "hate" growing up? It's a strong word that should be used for when you really mean it. Something to think about right there)

A [very smart] coworker lead me to this article after I was complaining to her that I was having a "hungry day" ("I've eaten everything in sight and I can't stop!!" were probably the exact words out of my mouth). You know those days where you just can't.stop.eating -- everything in site... down the hatchet! ...What's next?! Anyway, she read me these 10 nuggets of knowledge that she had printed out and placed by her computer (genius). Many of the tips are things I already know but haven't been so smart as to actually write them down (nevermind writing them so thoughtfully). If you have a hot minute you should read the article. It's great. If not, just read the list below.... It's great, too.

10 Steps Toward Making Peace With Food: 

1. Eat what you love. All foods can fit into a healthy diet using the common sense principles of balance, variety, and moderation to guide your eating.
2. Love what you eat. Slow down and eat mindfully, without distractions.
3. Value quality over quantity.
4. Small, sustainable improvements in your eating are more effective than a drastic, temporary overhaul.
5. Use nutrition information as a tool, not a weapon.
6. Choose the healthiest option that won't leave you feeling deprived.
7. Don't expect yourself to eat perfectly -- it's not possible or even necessary.
8. When guilt is no longer a factor, common sense will prevail.
9. Accept that you'll sometimes regret the choices you make. Learn from your experiences.
10. Exercise for healthy and energy, not to earn the right to eat or pay penance for eating a "bad food."

Oh, and if you're interested in reading more of Marcia Reynolds stuff, click here. If you haven't noticed already, she's a really smart lady.

Have a groovy weekend, lovelies! 

Fit Friday

Fit Friday! Do you like it? I think it might become a regular thing… What do you think?! It kind of seems counter-intuitive; nothing about Friday says, "I'm dying to work out after a 40+ hour week". If you are, A: good for you and B: I need some of what you're smoking! But, chances are, you're probably like, "TGIF! I'm gettin' me a drank after work!". Whether you're motivated or thirsty, use Fit Friday for Friday workout inspiration or next week's workout inspiration.

Let me warn you now: many of these will not be my original creations. They'll most likely be where/what I get inspiration from (i.e., blogs, websites, magazines), but I'm sure I'll occasionally throw in something that my awesome brain came up with.

So, for today, our very first Fit Friday (yay!)… I'm sharing something I found last night that I'm totally going to utilize. The October issue of  Women's Health Magazine showcased some awesome 15-minute workouts for arms, legs, and abs. Today I'm sharing arms and legs. The two workouts are appropriately named "the skinny jeans" and "bye bye arm jiggle" workouts -- oh how I wish I could be that clever. (Tip: I like to print out these workout "sheets" and bring them to the gym with me so I have something to reference if I'm not totally sure on how each workout is done)

BYE BYE ARM JIGGLE

SKINNY JEANS

Enjoy and have a groovy weekend! :)