Tricep Dips

Using a chair, bench, coffee table, or any other piece of furniture that is no more than 2 feet taller than the ground, you can efficiently and quickly work your triceps and shoulders in this easy move. Have fun!

Muscles Used

-Triceps (back of upper arm)

-Deltoids (front, middle, and back of shoulder)

-Trapezius (upper back)

Daily Use of Muscles

-on add 4's looking under the couch/bed

-reaching up high for something

-brushing hair

-straightening arm

-using arms to get up off the floor

Things to Remember

-only move 8-12 inches away from the chair,bench, etc. to prevent inappropriate use of shoulders

-when lifting body up, extend elbows fully

-for beginners, keep knees bent at 90 degree angle

-for an advanced workout, straighten legs

-make sure to do slow, controlled movements; faster is not better

Video of Tricep Dips

(disclaimer: the narrator of this video and person performing the exercise may make you laugh outloud.)

Avocado Black Bean Salad

For a high protein salad that is packed with nutrients and vitamins, dig into this hearty veggie meal. Feel free to add more things that you enjoy in salads such as cheese, other types of beans, or for meat-lovers, turkey-bacon, ham, or turkey. Enjoy!

What you'll need: 

2 cups chopped romaine lettuce hearts 

1 avocado, chopped 

1 medium tomato, chopped 

1/2 cup canned black beans, rinsed 

2 Tbsp diced green onion 

1 Tbsp diced fresh cilantro 

1 Tbsp olive oil 

2 tsp lime juice 

1/4 tsp lime zest 

1/4 tsp salt 

1/2 tsp ground black pepper 

How to make it:

In a large bowl, toss together lettuce, avocado, tomato, beans, green onion, and cilantro. In a small bowl, mix olive oil, lime juice, lime zest, salt, and pepper. Pour dressing over salad and toss well to coat.

Makes 2 servings. Per serving: 247 cal, 17 g fat (2 g sat), 20 g carbs, 9 g fiber, 311 mg sodium, 6 g protein

Irish Brews and Eats

Éirinn go Brách!

Belonging to an Irish family such as mine is quite an experience, especially on St. Paddy's Day. On such a great day to be with friends and family to celebrate such an awesome Irish tradition, here is a list of some great brews (with nutritional facts to help make better decisions) and delicious meals to indulge in. 

Beers and Brews

Classic Stouts

Guinness: 196 cal

Murphey's Stout: 150 cal

O'Hara's Irish Stout: 140 cal

Beamish Stout: 130 cal

Red Ales

Smithwick's: 150 cal

George Killian's Irish Red: 162 cal

Irish Beer Made In America

Boulevard Brewery Irish Ale: 182 cal

Sam Adam's Irish Red: 180 cal

Finnegan's Irish Amber: 122 cal

Meats And Eats

Shepherd's Pie: 452 cal

Fish N' Chips: approx. 450-500 cal

Corned Beef and Cabbage: 305 cal

Banger's And Mash: 570 cal

Bread Pudding: 306 cal

All of these nutritional facts are approximate. And they are tools to be used in order to eat and indulge in mindfully. Go treat yourself to some Irish heritage; because remember, everybody's Irish on St. Paddy's Day!

Sláinte!

Whole Wheat Penne With Shrimp

For those of you who are pasta lovers, dig into this tasty meal of healthy multigrain Penne pasta with low-fat shrimp and awesome vegetables. It's quick, delicious, and a great meal to whip up!

What you'll need: 

2 oz multigrain penne 

12 to 14 medium precooked peeled shrimp 

2 Tbsp crumbled Gorgonzola 

3 c chopped baby spinach 

1 tomato, chopped 

2 Tbsp chopped walnuts 

3 Tbsp ready-made pesto 

How to make it:

Cook pasta according to package directions; drain and transfer to a large bowl. Add shrimp, cheese, spinach, tomato, walnuts, and pesto, stirring well to help wilt the spinach and distribute the pesto. 

Makes 2 servings. Per serving: 360 cal, 19 g fat (5 g sat), 26 g carbs, 390 mg sodium, 5 g fiber, 22 g protein 

Calf Raises/Toe Raises

As a result of constant running and/or walking, shin splints or cramping of the calf may occur. This is especially the case when a person does not make the time or put effort into strengthening the shin and calf muscles. With quick and proper stretching and strengthening movements, an individual will be less prone to shin splints and/or calf cramping. These exercises are also efficient when it comes to restricted equipment and time. Using only body weight and maybe a chair, these 2 exercises are effective with minimal instruction and effort. Enjoy!

Muscles Used

-Gastrocnemius (calf)

-Soleus

-Anterior Tibialis

-Peroneus Longus

Daily Use of Muscles

-Walking/Running

-Going up/down stairs

-Standing up on toes to reach something

-Swimming

Things To Remember

-When doing calf raises, try to keep knees straight and not to "roll" through them by bending the knees

-During calf raises, try to relax the buttocks, quadriceps, and hamstrings

-Also during calf raises, it's important to roll back on the heels when lowering down

-If extra assistance is needed when doing calf raises, feel free to use a chair or wall for balance

-For a more advanced calf raise exercise, step onto a step with heels hanging off, then lift up and down

-When performing toes raises, be sure to sit on a bench or chair with knees at a 90 angle

-During toes raises, keep hands either on the chair or bench beside hips, or on thighs with palms facing up

-Be sure to keep a straight posture, tall with shoulders back and chest out

Picture of calf raises

Video of calf raises

Picture of seated toe raises

Video of seated toe raises

A Bit of Fitness and Nutritional Counsel

Lord knows I'm no psychologist. I'm also by no means a counselor. However, I am a professional in the fitness industry. And with that comes emotional and mental struggle to literally get your head in the game when it comes to staying healthy.

There is an unending list of the things people struggle with when it comes to eating well and keeping active. Some are emotional, such as feeling discouraged and sad that they can't do what they used to, they can't even do something as simple as walk up a flight of stairs, or maybe even eating too much in order to cover up insecure emotions. Others are mental, such as a fear of failing, of over-exertion, or being judged. And although these are all valid thoughts and feelings, most of them need a reality check.

If any of you struggle with these issues and find yourself being gung-ho for a few weeks to lose weight or to improve your fitness and nutrition level, and then wind up falling into a black hole of overeating, emotional eating, or binge eating, and staying sedentary, then please contact me. 

You don't have to live your life in fear or struggle. You can rise against it and feel worthwhile again, as a wonderful version of yourself, and not as anybody else who may be skinner, prettier, taller, shorter, curvier, more muscular, leaner, etc. You can be a great portrayal of who you are and who you want to be. It's hard to get there, and takes a load of time and hard work.

 But perfection is not the goal, it's rest and peace in who you are. And that's what counts.

Enjoy your life and appreciate people's differences!

I'm just sayin'...

Calorie Counter

Although counting the calories you eat and doing the calculations to see how many calories you've burned is helpful and maybe motivating, it's not always the best thing to do. I'm sure you're wondering why. The fact is, so many people love the idea of planning, restriction, and a schedule. But when it comes to acting, those same people start to feel bored because of the same plans, deprived with all the restrictions, and stressed to stick with a schedule. 

So instead of stressing out about calorie intake and caloric expenditure, I would like to encourage all of you to just take each day at a time and stick to a basic idea of treating your body well with healthy foods and healthy moderation. Do some research and see what kinds of foods are okay to treat on and what other foods are just not worth it. Then take it day by day, making a deliberate decision to fuel your body appropriately, with an appropriate amount of indulgence now and then.

As for exercise, I have here a link for a Calorie Counter that will give an idea of what you're probably burning during a certain cardiovascular activity. Be sure to pick a cardiovascular activity that you usually take part in, an approximate length of time, and a weight value. Now, notice that I said it will give you an idea of what you're probably burning during an activity. The reason why I say this is so that you will not go overboard and start to obsess about how many calories you're taking in and how many you're burning. Life is not about stressing out when it comes to weight, size, and inches. It's about staying healthy and improving your quality of life.

Thai Beef Lettuce Wraps

For a light and yet hearty dinner, try this Asian dish that places like P.F. Chang's ruin with too many calories and fat. Instead, this recipe is low in fat, high in protein, and rich with flavor. Enjoy!

Ingredients

-12 oz. flank, skirt, or sirloin steak

-salt and black pepper to taste

-1 TBSP hot sauce (suggestion: sriracha)

-2 TBSP fish sauce

-Juice of lime, plus wedges as garnish

-1 jalapeno pepper, thinly sliced

-1/2 red onion, thinly sliced

-1/2 cup chopped fresh cilantro

-1 carrot, grated

-1 head bibb lettuce, leaves separated

Directions

1. Heat the grill to hot or heat a grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper and toss it onto the grill. Cook for about 4 minutes on each side, until it's firm but yielding to the touch. Let it rest for 5 minutes.

2. Combine the hot sauce, fish sauce, and juice of 1 lime in a small saucepan over low heat.

3. Slice the steak thinly (if it's flank or skirt steak, be sure to cut across the grain) and drizzle half of the warm sauce over it. Set out the jalapeno and onion slinces, cilantro, carrot, and lettuce, along with the lime wedges and sauce. Use the leaves like tortillas to wrap up the steak slices with the other ingredients.

Nutritional Fact per serving

Calories: 330.5 cal

Fat: 14.5 G

Saturated Fat: 5.9 G

Protein: 39 G

Cholesterol: 69.7 MG

Sodium: 1773.9 MG

Carbohydrates: 10.5 G

Total Sugars: 4.8 G 

Dietary Fiber: 2.6 G

The Correct Way To Do A Crunch

For a strong core and strong abdominals and obliques, a crunch is a great exercise. However, many people tend to do a crunch the wrong way that can cause injury to their neck and back. When doing a crunch the correct way, you are able to efficiently and effectively strengthen your core muscles in a safe way.

Muscles Used


-Rectus Abdominis
-External Oblique
-Internal Oblique

Daily Use of Muscles


-walking/running
-getting out of bed
-laughing and coughing
-balancing
-picking things up/carrying objects

Things To Remember


-be sure to lift with your shoulders, bringing your shoulder blades off the ground
-to keep the chin off the chest and keep the neck in line with the spine, look at the ceiling
-keep elbows open; DO NOT bring them forward
-DO NOT interlock fingers behind the head; this will cause the neck to bend and strain
-breathe out through the mouth when lifting off the ground, and inhale through the nose when releasing back to the ground




Picture of a correct crunch
Video of a correct crunch

Prenatal Stretches

In addition to keeping your muscles strong during your pregnancy, it's also important to try to keep up flexibility. This is especially crucial if you're wanting to have an active labor and do things like squatting and such. However, be sure to use discretion when it comes to how far you stretch a joint and muscle. During pregnancy, your body releases a hormone called Relaxin, which in turn causes an increase in range in motion for the joints. So pay attention to the flexibility of your joints, and try not to hyperextend. Only go to a point of gentle tension and hold the stretch for at least 10-20 seconds. It's also important to remember not to bounce, also known as ballistic stretching, which can cause injury and strain.

Listed here are some stretches that are helpful in creating and/or maintaining basic flexibility crucial to pregnancy, labor, and delivery:

Downward Facing Dog

Starting in an all 4's position, or tabletop, pushing your arms into the ground and pressing your chest toward your thighs, tuck your toes under and press your heels into the floor. Try to keep your heels as close to the ground as possible.

Modified Downward Facing Dog

Instead of being on the floor, use a table, chair, or bench.

Video of downward facing dog

Simple Cross-legged Twist

Sitting in easy pose, keeping a straight back and twisting from the waist, bring opposite hand to opposite knee and do a gentle twist, stretching your back and slightly your abdomen.

Video of easy sitting twist pose

Cat/Cow

Starting on all 4's, let your belly fall closer to the ground, making your back into a U-shape, inhaling. Then round out your back and let your head and neck drop down, exhaling.

Video of cat/cow

Elevated Butterfly Stretch

Keeping your upper body elevated by pillows or anything else, bring the soles of your feet together and let your knees fall open to the sides. 

Video of butterfly stretch

Again, be sure not to stretch a joint too much or too far. Your body is quite vulnerable during pregnancy, and it's important to keep it strong and yet flexible. 

Recommended Basic Sets and Repetitions

Even though every exercise is different and may need a bit of tweaking or modifying, the following recommendations for sets and repetitions are the rule of thumb for exercising.

Cardiovascular Exercise


To maintain a current weight, at a minimum, do moderate physical activity for at least 20-30 minutes on most, if not, all days of the week. This is in addition to your normal daily activities. Without any fancy gadgets or calculations, moderate physical activity can be measured by seeing how well you can carry on a conversation. If you can talk quite easily, step it up. If you can talk okay but still feel pretty breathless, then that's a good moderate level. If you're looking for a vigorous level, increase your activity to where you can no longer speak and need to focus on your workout.
To lose weight, you'll need to do vigorous cardio exercise for 4-5 days a week, with moderate physical activity on the other days. That doesn't mean to go walk or run 5 miles; on the contrary, it means to do vigorous exercise according to your fitness level.
But remember, in order to lose weight, more calories should be expended than taken in. So don't be afraid to challenge and push yourself. Just do it safely and using your head.


Strength Training


Doing strength training at least 2 days per week is sufficient for muscle retainment. Working all of the major upper and lower body muscle groups is crucial.  When doing strength exercises, be sure to do 2-3 sets of 8-12 repetitions. This is with a moderately challenging weight.
If you're looking for muscle bulk and power, be sure to use a heavier weight that requires more force; this will also mean a lower amount of repetitions such as 6-8 reps at 1-3 sets.
If you're wanting a more lean look and increase your muscular endurance, using a moderate or lighter weight will be a better choice. You will also need to do more repetitions, such as 12-15 reps at 1-3 sets.
However, again, just wanting to retain your current muscular strength and tone, only do the amount of work that is stated in the beginning.

Core Training


Core and abdominal training is crucial to do everyday. This can include crunches, plank, side plank, "mountain climbers", oblique squeezes, etc.
Be sure to do 2-3 sets of 12-15 repetitions.
Stay tuned for a post on how to do a proper crunch.

Eggplant Parmesan Lasagna

Eggplant Parmesan Lasagna

1 tsp olive oil, divided 

1 eggplant (about 1 lb), sliced crosswise into 1/4-inch-thick rounds 

1 jar (26 oz) cabernet marinara sauce 

6 uncooked whole-wheat lasagna noodles 

1 cup part-skim ricotta cheese 

1 log (3.5 oz) soft goat cheese, room temperature 

1/3 cup chopped fresh basil, divided 

1/4 tsp crushed red pepper flakes 

1/4 cup shredded Parmesan cheese 

1. Preheat oven to 450°F. Line a baking sheet with foil and brush with 1/2 teaspoon oil; spread eggplant in a single layer on baking sheet and roast for 15 minutes. Remove from oven; pull up foil and seal edges to close. Let stand 15 minutes to allow eggplant to steam until tender. 

2. Meanwhile, rub an 8-inch square baking dish with remaining 1/2 teaspoon oil. Combine marinara with 1/2 cup water. Spread 1/2 cup sauce mixture in baking dish. Place 2 noodles on top of sauce. You'll need to break noodles to fit and form three rows, but don't worry about making perfect pieces. Break off a third of each noodle to form the extra row. 

3. Combine ricotta, goat cheese, 3 tablespoons basil, and pepper flakes. Dollop half of cheese mixture onto noodles, spreading carefully to cover. Top with half of eggplant slices and 3/4 cup sauce mixture. Repeat layers, beginning and ending with noodles each time. 

4. Top noodles with remaining sauce mixture, spreading to cover edges. Cover baking dish with foil and bake at 450°F for 45 minutes or until noodles are tender and mixture is bubbly. 

5. Uncover and top with Parmesan cheese and remaining basil; continue cooking 5 minutes or until cheese melts. Let stand 10 minutes before slicing and serving. 

Makes 4 servings. Per serving: 438 cal, 15 g fat (7.7 g sat), 54 g carbs, 784 mg sodium, 10 g fiber, 23 g protein 

The Push-Up

Although it's one of the hardest exercises to do, the push-up is also one of the best. It involves using many upper body muscles and core muscles. And it also forces your lower body muscles to statically contract in order to provide stability for the body. It is an overall quick, efficient, and highly effective workout when you're in a hurry, you want to target as many muscles as possible into one exercise, or you just want to get a great upper body workout.

Muscles Used
-Pectoralis major and minor (chest)
-Anterior, Medial, and Posterior Deltoid (shoulder)
-Trapezius (upper back)
-Latissimus dorsi (lats/"bra fat")
-Biceps (front of upper arm)
-Triceps (back of upper arm)
-Abdominals (entire stomach region)
-Obliques (sides of mid-section/"lovehandles")
-Erector Spinae (mid-lower back)

Daily Use of Muscles
-picking up children/groceries
-bending/leaning forwards or backwards
-balancing
-putting food away
-cleaning, sweeping
-sitting up straight/correct posture
-driving a car

Things to Remember
-hands need to be about shoulder-width apart, maybe a bit wider
-start in the "up" position
-be sure not to let hips sag
-try not to stick hips out in the air-keep a streamline form from head to toe
-keep head in line with spine
-if starting on hands and toes is too hard, start on your knees and build up
-if starting on the ground is too intense, try doing wall push-ups

Picture of a push-up
Video of a push-up