The "Non Workout" Workout + Two Recipes!

Posted on February 29, 2012 by Onefitfoodie

Sometimes life gets in the way of our ‘workout schedule’ right? I used to be so rigid when it came to my routine. I had my rest day on Sunday and ONLY on Sunday. I spoke about it here when I looked back at some things I learned from 2011.

It is SO important to be adaptable to change. Say you have a workout schedule that looks like so:

Monday: Workout A

Tuesday: Workout B

Wednesday: HIIT

Thursday: Workout C

Friday: Rest

Saturday: Workout D

Sunday: Rest

Now this above looks like a pretty darn good workout schedule to me…that is if all things fall into place. Some weeks won’t be perfect, you will end up ‘being thrown off’ and maybe feel anxious, guilty or any other emotions that come with ‘missing a day’ I am 100% in favor of following a specific workout program. I think this is the only way to see true progressions in strength as well as a great way to track your own progress. With this said, things happen and sometimes your plan can’t be followed to a “T” whether work gets in the way, travel, family, friends, LIFE…whatever it is….

What you need to do is one thing and one thing only…RELAX. Its a day. It took me years to be okay with not following an exact schedule. I get that it can be somewhat of a mental thing to skip a day of exercise or even 2 straight in a row. You need ot relax. Your body will not change at all. If I get one more email saying ‘Naomi…I haven’t worked out in 3 days is that bad?” First of all I don’t even understand what the term ‘is that bad’ means…second of all..umm NO, you’re crazy (thats really what I want to say) but of course I don’t because I do understand that it can be a mental struggle at first to understand that nothing will happen if you get thrown off of your exercise schedule. So what? Pick it up the next day or the day after.

Where am I going with this? Well I wanted to give you some workouts to do if you are traveling or don’t have access to your entire gym. Even if you do have access to your gym, these quick and efficient workouts are kick butt and will be sure to get you moving, pumping iron and breathing heavy. They may not be your ‘typical’ “Workout A” or “Workout B” but they are such a great alternative when you want something new or can’t do your specific workout routine.

As always make sure you foam roll and are properly warmed up before this or any exercise routine!

The “NON WORKOUT” Workout

Time	Speed	Incline
1-3	6.0	2.0%
3-4	9.0	2.0%
4-5	3.0	2.0%
5-6	9.0	5.0%
6-7	3.0	5.0%
7-8	7.0	10.0%
8-9	2.0	10.0%
9-10	6.8	12.0%

**Get off the treadmill and repeat this 2x through:

Exercise	Reps
Jump squats	10
Burpees	10
Push ups	10
Plank elbow reaches	10 (each side

**Grab a couple of sets of dumbbells and perform the following as one GIANT set. (Repeat exercises back to back with little to no rest and rest for 2 full minutes at the end)

Exercise	Weight	Reps
DB squat and press	10-20lb	12
DB Alternating plank back row	10-15lb	10 (each side)
DB Russian twist	5-10lb DB	15 (each side)
Alt. reverse lunge holding DB	10-20lb	12 (each side)
DB step up	10-20lb	12 (each side)

Repeat this entire sequence 3x through.

BARBELL TABATA FINISHER (20 sec work/10 sec rest)

**Depending on your fitness level, you should choose your barbell weight accordingly. For the majority of you, after the previous exercises, the olympic bar should be more than enough (it is 45lbs) but if you are advanced and want a good challenge…load up the olympic bar with a weight you feel comforatable.

Exercise

Back Row

Back squat

Standing shoulder press

Straight leg deadlift

Back Row

Back squat

Standing shoulder press

Straight leg deadlift

ENJOY THIS WORKOUT!!!

—–

This post wouldn’t be complete without sharing some of my favorite recipes lately! First up we have Coffee Marinated Steak. Yes I said it. Two of my favorite things have come together and I could not be more thrilled. I came across this recipe from here while browsing one day and I couldn’t get my mind off of it (that seems to happen to me a lot!) I Always am looking for a new steak marinade and this one seemed easy, delicious and super simple!

Mix the dry ingredients that will be the ‘rub’

Marinate the steak in the wet ingredients (I let them sit for about 2 hours)

Right before they hit the grill, you simply coat the steak in the dry rub

I ate the grilled steak along side some cooked kale (coconut oil, salt and pepper)

COFFEE MARINATED STEAK Adapted from THIS recipe

**This is the recipe for 1lb of steak

For the marinade:

1.5 cups cold brewed coffee
1 T white wine vinegar
1 T coconut aminos (I used soy sauce)
1 tsp chili powder
1 tsp salt

For the Dry Rub

2 T ground coffee
1/2 tsp cinnamon
1/2 tsp cumin
1/2 tsp smoked paprika
salt and pepper to taste

Directions

Combine the dry rub ingredients, mix and set aside
Place the steak in a tupperware or plastic bag and let it soak in the marinade for 1 hour-overnight
When it is ready to be cooked…place rub seasonings on a plate and coat both sides evenly.
Throw on the grill and enjoy!

Smoked Salmon and Eggs

This really isn’t so much as a recipe as it is one of the most delicious, easy and inexpensive meals I have been having at least once a day

Take 3 eggs, beat them up. Throw them on a skillet (preferably that has been covered in coconut oil) Top with spinach and smoked salmon. SO GOOD!

Fats=fuel=happy

What fuel has been making you happy?

12 Lessons Learned From My Parents

Posted on February 26, 2012 by Onefitfoodie

I came across a post on the Internet about lessons learned from my parents, written by a young female like myself. I don’t know how I stumbled upon it but I did and it was incredible. It got me thinking what a HUGE influence by parents have been in my life and made me realize they have truly shaped me into the person I am today. I am so grateful to have amazing parents, who after 3o years are still so in love, happy, and have such a zest for life.

Without adue, here are 12 things I have learned from my parents

Never go to bed angry I grew up in a household where my parents rarely got in big arguments. Sure, they had their quarrels here and there, but I rarely saw them fight. I know people argue and get in disagreements, and I am a HUGE believer in open communication. No relationship will ever work if the people involved cannot share their sides of the story or opinions on the given situation. I used to be in a relationship where fights would happen, he would leave and then come back like nothing happened. That does not fly with me. Successful relationships begin with communication and honesty and throwing an issue underneath a blanket is no way to deal with things. So, I was taught to ‘never go to bed angry’ meaning, no matter what…if there is an argument no matter how big or small-it should be addressed that same day. Sit, talk, hear each other out and work it out. Before the next day. I will always carry this with me and think it is the greatest advice. Ever.

Travel

I would call my parents quite the world travelers. If I had to describe their relationship, it would involve something about a trip they have taken or a a souvenir in their house that they got from when they traveled. Exploring new and different parts of the world was always something that intrigued my parents and they made it a priority to make sure my brother and I grew up learning other cultures, languages, visiting different countries and taking in what the world has to offer. Every winter vacation we went away, usually somewhere different. Some of my most vivid family memories are those when I was out of the country. The world has so much to offer, and so much I have yet to see. Travel is such an important hobby and interest of mine and it is something I will forever have a special place in my heart for.

Don’t Be Ordinary.

This is somewhat of an inside ‘family joke’ yet it reigns so true in all aspects of life. This is something my dad would say to my brother and I every single day when we were younger “Have a great day at school…don’t be ordinary” At the time I always thought it was silly and even got embarrassed at times that he ALWAYS said this to us. Then as I got older, I realized what he was saying. Be yourself. There is no one else like you on this planet, and show it off to the world. Don’t just follow the path, but create a new one; one that makes you happy, makes you thrive, one that you can work hard and be yourself. I will forever hear these words and think of my dad “Don’t be ordinary”

Drive Stick Shift

I have an older brother (2 years older) When he was able to drive, he was going to get a car that would eventually be mine when he went away to college. SURPRISE-its stick shift. “Here’s a car for you and your brother. Its stick shift. Learn to drive it and its yours!” You should have seen the look on my face when I realized I had to learn to drive this thing. The months leading up to my license were quite interesting. They involved time spent in open parking lots, banging on the wheel, stalling out, tears, yelling and frustration. Learning to drive a stick shift is NOT easy. Once I finally mastered the skill of driving a stick shift car, I couldn’t imagine driving anything else. Not only this, but all of the boys at my school were extremely impressed that me, a ‘girl’ knew how to drive stick. I felt confident and in control of the vehicle. I know that I can travel the world and anywhere I go, I will be able to rent a car and be safe and comfortable. This is one of the most important things I have learned from my parents for sure.

Pursue What You Love

My parents never cared what my brother and I did for a living or even what we wanted to study in school. What mattered to them was that whatever it was we were working towards, it was something we truly enjoyed. When you find something you enjoy, it never feels like work, right? I grew up taking voice lessons-I wasn’t a ‘singer’ by any means, but I had a (not to toot my own horn) a very good voice. My father has a very musical background so this made him so happy that I had taken on singing as a hobby. The thing was, I never truly enjoyed it. Sure, I went to the voice lessons each week, even performed in a few concerts, but I never really saw myself pursuing this as a passion. When I finally told him that-I was oddly surprised on how relaxed and non-chalant he was. I thought by telling him I was not going to pursue singing as a ‘career’ this would devastate him. Nope, it was the complete opposite. I was told to do what I love. I would be successful, happy and confident if I followed the path that I wanted to follow. Now that I am in the health and fitness field, having studied it in college and have it consume my life…I love waking up to emails and notes containing great health related articles or important info from both of my parents. They know what makes me ‘tick’ and couldn’t be happier.

Its Just ‘Information’

There have been people I have come across, had to work with or met in my life that I simply do not get along or ‘mesh’ well with for whatever reason. It could be that we have different points of view on a specific topic or that we just don’t ‘mesh’ I would sometimes come home when I was younger and vent to my mom about the ‘mean girl’ or ‘way someone said something to me’ at school or even at college. My mom would always tell me to take a deep breathe and she would say “Naomi, this is just information” what she meant by this is that everyone has baggage and opinions and everyone was also brought up differently. When I was angry or frustrated with someone, I would always just know that this was ‘information’ about them that I knew and always kept in the back of my mind. I had a friend who was extremely unreliable. I would base my day and plans around her on more than one occasion and then last minute she would always cancel. I was always disappointed, yet it kept happening again and again. After a while, I realized I knew this trait about her. It was simply ‘information’ and I no longer planned my whole day around her. It took a whole level of stress off my shoulders when I didn’t make her a priority. I learned to make other plans, or not base my day around her because I knew this ‘information’

Never Show Up Empty Handed

It didn’t matter where I was going, when I was invited over someone else’s house, I always had something in my hands for the host and/or hostess. It could have been anything from something I cooked (or my mom cooked) a housewarming gift, a bottle of wine, or even a card. I never showed up empty handed. To this day, I feel uncomfortable walking into some one’s home for a dinner or gathering without a little ‘something’ for the host/hostess.

Importance of Religion

I was brought up in a Jewish home and although I am not extremely religious, Judaism is a huge part of who I am and has shaped me to the person I am today. It is important to me to keep my religion alive with a family of my own one day. I respect all religions and cultures and love meeting people from all over the world who celebrate different holidays and traditions. I know where my roots are and I want to forever be ‘connected’ to my heritage.

Be Independent (especially with money)

This is in every aspect of life and especially when it comes to money. My parents (father especially) always made it a point to help my brother and I understand how to manage our funds. We kept track of our allowance on a graph that my father had printed out in our kitchen. My parents always believed it was important to understand where money comes from, where I am putting it towards and how to save it. I was taught to be deal with my own money. I never want to be dependent on another person when it comes to my money, so therefore I think this is one of the most important and practical items on this list. At the time, when my mother and father would sit me down with my checkbook and teach me how to balance it, I wanted to run as fast away from the table and go put on “Full House” but you know what? I could not be more thankful for them taking the time to invest in showing my brother and I how to feel 100% comfortable with our money.

Read the Paper

My mother taught me to have an avid interest in the events going on in the world and in business. When we are together we always watch the Nightly Business Review, the local news and the national news on TV.My father would always come downstairs in the morning and the first thing he would say is “lets see what happened overnight” He always made it a point to not only watch the news but read the news. We had the Boston Globe delivered to our house every single day and he would always ask my brother and I to take a part of the paper and read some articles. When we would be slacking he even offered some bribery. We would read an article and write up a brief summary of the story. My dad would read it and ask some questions and we would get some money for it. It seems crazy, I know…bribing kids to read the paper BUT it worked. And not only this-he never made us do it-it was merely an option. From then on, I always took an interest in knowing what was happening in the world beyond where I was living. Current events and reading the paper had made their way into my routine and I was so happy about it

How To Cook

This is more my mom’s doing for this bullet point. My mom is a fabulous cook. Incredible actually. I used to crave her cooking when I went away to overnight camp. I remember writing letters home before I would be home telling her exactly what I wanted when I came home for my first meal. She always involved me in the kitchen and to this day I am so incredibly grateful because one of my favorite places to be is in the kitchen stirring up something new and unique. My mom often makes something and I will ask where I can get the recipe. She looks up at me and says “I don’t remember! I made it up” She often takes the base of a recipe but always makes it ‘her own’ She has such a creative eye and taste when it comes to food and I am so happy that she has passed this on to myself. I love cooking for others and it a hobby that I will always have with me

This is my mothers actual “cookbook” I use that term loosely because well, this thing needs a serious makeover.

It is separated by category and there are recipes in this book passed down from generations as well as new ones that she makes up or finds in magazines. It is quite the compilation of ‘stuff’

Here is a marinade that she made up, and as you can see not everything is listed in exact quantity. This is how my mom does it. She ‘eyeballs’ many of her recipes and somehow they always turn out fantastic!

Look Around

My parents own a small boat and named it “The Look Around” This is a saying that they always had said and continue to say and it reigns true for almost anything. Look around. Take it all in. Be grateful for what you have and always smile. Just Look Around

This July my parents will celebrate their 30th wedding anniversary. 30TH! I can only hope to be married to my best friend for that long

QUESTION:

What have you learned from your mom, dad, grandma or anyone important in your life?

Japanese Scallion Pancake + Lower Body Workout Video

Posted on February 22, 2012 by Onefitfoodie

Before I get to today’s recipes…I want to just give a HUGE thank you to SumoSkinny which is a local Boston magazine that is ”the ultimate guide to college life. Part local, part national, and all college” The magazine is online as well as print. You can find it in local restaurants, coffee shops, fitness centers and in college campuses. I worked with one of the editors and creators of the magazine to put together some great “Spring Break” focused workouts that you can perform at your gym, home or dorm room. I hope you enjoy it!! You can watch the video below or visit it on the SumoSkinny website

Ok now onto today’s recipe…

There are some recipes I come across that I just KNOW I need to make immediately. Like that day. Sure, I come across a lot of recipes, or ingredients and even have whole bookmark sections (divided by type of food) dedicated straight to recipes. But there are just some recipes I come across that I need to make. As I was on my way home from work, I was just going through twitter and I came across one from Ashley that linked up to a recipe for “Japanese Pizza” It sounded extremely interesting so I clicked. I was intrigued. It looked like a healthier big scallion pancake.

When I was a kid, scallion pancakes were always the ‘treat’ that my brother and I got when we ordered Chinese take out. For some reason I always loved them. I really don’t care for fried food, but scallion pancakes were something special. As soon as I read this recipe, I knew it needed to be made. I went right to Whole Foods to gather some ingredients that I needed including leeks, scallions and green cabbage. Talk about shades of green

I started by cutting up about a cup of leeks and letting them soak in warm water. Leeks are a very gritty vegetable because the majority of the dirt gathers at the bottoms of them. The best way to clean them is to let them soak in water and have the grit and dirt sink to the bottom of the bowl.

I diced up the green cabbage and placed it in a large bowl

Into the bowl with the cabbage went the leeks

To the leeks and cabbage I added a combination of brown rice flour and almond flour

Mixed away

To the bowl I added 1 egg

And did some more mixing. I also added about 2 tablespoons of soy sauce

I took out the biggest skillet I had to make sure it fit the whole mixture. Over medium heat I sprayed it with non stick cooking spray.

Into the skillet, I placed the entire mixture (leeks, cabbage, almond flour, brown rice flour, egg, salt, pepper and soy sauce)

All you do is simply cook it like an over sized pancake. about 8 minutes on each side or until it becomes golden brown

Flipped!

You guys, I told you that pictures are not my thing, but this recipe? Amazing. I had some trouble when it came to flipping it in one even flip, so It ended up pretty messy….however you know what they say…it all goes to the same place!

This was such a good recipe, I could have easily eaten half of the pancake in one sitting! I didn’t because I served it along side other food, but it was fabulous. Light in flavor, nothing was overpowering and it was just so different than what I am used to cooking. It was quite refreshing.

Japanese “Scallion” Pancake Adapted from 101cookbooks

Ingredients:

2 cups green cabbage-sliced finely
2 cup leeks, diced
1/3 C almond flour
1/3 C brown rice flour
2 eggs, beaten
1/4 tsp salt
2 T soy sauce or tamari
1-2 T olive oil (for the pan)

Directions

Combine the cabbage, leeks, flours in a bowl. Toss until the flour is evenly distributed.
Add in the eggs and mix until all of the ingredients are well coated
Heat a large skillet over medium heat and in the olive oil to coat the bottom of the pan. Scoop the cabbage mixture into the pan, and using a metal spatula press it into a round pancake shape, flat as you can get it.
Cook for about 8 minutes or until the bottom is golden.
To flip, the best way to do it is to place a big plate on top of the pan and flip it over together. Once flipped, press down a bit with a spatula and cook until golden on this side – another 5-8 minutes.
Garnish options: Slivered almonds, diced scallions, soy sauce, peanut sauce

It is SO GOOD!!! If this dish isn’t your sort of thing, but still looking for a veggie side dish…look no further!

balsamic basil roasted vegetables

Roasted corn and eddamame salad

Veggie detox salad

ENJOY!

What recipe have you made lately that you just can’t get enough of?

Fat Loss Tips: The 2nd Installment

Posted on February 16, 2012 by Onefitfoodie

One of the most common topic of questions I get have to do with fat loss. This topic never seems to get old, especially with so much new information about diet and exercise changing day to day. I have already touched upon some of my personal fat loss tips from a post back in August, 2011.

Nowadays we constantly hear things such as, “The paleo diet is good, the paleo diet is bad, intermitten fasting is the way to go, no carb is the way to go (WHAT?!) wheat is good, wheat is bad, Lift heavy weights, running is the best form of cardio” There are so many controversial topics in this field, it is hard to know what really works. What you need to remember is there is no one ‘way’ that works. So your friend has a gluten allergy (diagnosed from her Doctor) and stays away from wheat. She loves how she feels, so you get rid of wheat as well. Why would you take something out of your diet without knowing what is best for your body? You actually could be hindering fat loss for all you know.

Bottom line: Different tactics will work differently for every individual, however with this said, there are certainly some tips that can help you to accelerate fat loss significantly. If you are one of those people who is still concerned about a number on a scale, you have no business reading on about these tips because weight loss and fat loss are two very different things.

(source)

Just because you are losing weight does not mean you are losing fat. This is a struggle that some fitness competitors deal with because the goal is to maintain their lean muscle close to a show, while leaning out. An individuals metabolism will become much less efficient when a loss of muscle occurs.

You want weight loss? This is easy…simply stop eating and spend 2+ hours a day doing cardio. Sure you may drop some weight, but you will also damage your central nervous system and lose muscle in the process. Fat loss on the other hand, focuses on fat loss exclusively, while maintaining lean muscle mass.

Get Rid of Counting Calories: If I had a dime for every email I got asking how many calories I eat a day, I would have a nice chunk of change in my pocket. I have never and will never be a ‘calorie counter’ This is not to say it won’t work for you, but my advice would be to stay away from it and more so-be in tune with your body. Take note on how you feel after you are done eating a meal. If you are counting calories, and used up your ‘calories’ for that meal but are still ravishingly hungry… that’s a sign you need to be eating more. Our bodies will hold onto fat if you deprive yourself. By staying in tune with your body and staying consistent, this in turn will result in eating fewer calories without having to ‘work’ at it.

Also note that foods differ in how efficiently they are digested and absorbed in the body. 100 calories of grapes (about 1/4 C) is way different than 100 calories of raisins (about 2/3 C). The efficiency our bodies digest these two foods is hugely different. The 100 calories of grapes will be a bit more satisfying than the raisins and any individual is more likely to eat more of the raisins in one sitting. Foods also differ in how efficiently they are digested and absorbed.

Keep Intensity HIGH: With clients of mine who are strictly looking for fat loss or physique changes, I love to throw in some plyometrics and full body metabolic workout into the mix. Using plyometrics and metabolic cardio, strategically can really help with those stubborn body parts. I vary intensity by using different reps, sets, loads and frequencyy. I may have a client perform a set of heavier front loaded squats and then go right into 10 jump squats with no rest. The combination of this heavier exercise with a plyo exercise of similar style really helps to get those legs shedding fat

Plyo + Cardio Routines

Feel the burn leg and cardio workout
Tabata
Valentines day leg scorcher workout
Getting back glute focused workout

Watch The Alcohol Intake: Yes, I too love my wine and cocktails, but the number one thing I cut out prior to a show: alcohol. If you are serious about fat loss, cutting out alcohol should be very high up on your list. The calories found in alcohol are metabolized as fat storage in the body and can greatly hinder your progress. About 98% of alcohol is consumed in the liver. The amount of alcohol in one drink will take about 10 hours to process in the average human body. Alcohol intake puts the stop on fat oxidation and can increase water retention. I am not suggesting anyone cut out drinking for good-heck I would never do that (We all have to live a little) However, for a temporary period of time, cutting out alcohol can be a great choice if fat loss is your main goal!

Lift Something! I feel like a broken record for saying this so much, but I cannot stress enough how important it is to LIFT WEIGHTS if you want to accelerate fat loss. Ladies, you will not get bulky! get away from this mentality and just LIFT something…(Sorry Tracey Anderson) Challenge your body and go for something heavier than 3lb dumbbells. Lifting heavy and performing more full body compound movements will create a much greater hormonal response and be your key to unlocking fat loss. The only thing that may happen by you lifting weights is faster metabolism, tighter physique and more defined body. Sounds good to me! Next time, you see a picture of a woman with a large amount of muscle mass just understand that a minimum of about 10 years of vigorous training and dieting went into that body (maybe with the help of other supplements) and unless you want to strive to make that same kind of commitment, then you have nothing to worry about

Stop Running for Distance and Start HIIT. Excessive running/cardio increases the stress hormone, cortisol which in turn causes the body to hold onto fat. It gets into a “fight or flight’ situation where it becomes ‘scared’ to let go of any fat. Excessive cortisol levels will not only effect your overall health, but greatly hinder any fat loss goals. I don’t just want to point out running here, either. I am talking any long duration cardio; spin class, zumba, elliptical, cardio kickbox class etc. Maybe once you start, you will see a quick loss in weight, but a few months in, your body will stop responding and hit a plateau. The more cardio you do, the more accustomed your body becomes and your body will respond less over time. This simply means you will have to do MORE cardio in the long run in order to maintain your physique

Get Rid of Artificial Sweeteners: Plain and simple; artificial sweeteners will greatly inhibit fat loss. These include saccharin, aspartame, sucralose, acesulfame potassium and neotame. You will find these in most packaged goods labeled “low fat, fat free, reduced fat” as well as most diet sodas and most “low carb, sugar free” foods. When artificial sweetners are consumed, the body releases more glucose than normal levels and this gets converted into fat. The insulin levels in your body may be heightened and thus promoting fat storage as well

Eat Often: I mentioned the hormone, cortisol earlier when I talked about doing too much long duration cardio. When we avoid food that same hormone increases in your body, causing the body to store fat. The “eat less” approach will not get your body where you want it to be if fat loss is your main concern. When you drastically cut down calories or skip meals, this will lead to a loss in muscle, slowing of metabolism and possible weight gain in the long run. Of course, you want to be aware of your body, listen to its hunger signals and cues. Personally, I aim to eat every 2-3 hours (combination of complex carbs, protein, fibrous veggies and healthy fats. Low sugar fruits as well) I find that this works for me–This is not to say it will work for everyone, but eating smaller portions more often keeps my blood sugar levels stable and keeps my metabolism going

Stop Eating Processed Foods: When looking for fat loss, your best bet is to avoid all or most processed foods. Quality, REAL food will fuel quality workouts.

Here are some simple switches that you can make from a seemingly healthy diet more towards a fat loss diet.

Instead of: Kashi Go lean with 1/2 C skim milk, 1 small banana
Try: Oatmeal or Oatbran with 1-2 eggs, 3 eggwhites, 1 tsp all natural almond butter, blueberries

Instead of: Deli turkey on whole wheat bread
Try: Large salad of greens and other veggies, 1/2 large sweet potato, 3-4 oz grilled chicken, olive oil and balsamic vinegar

Instead of: Whole wheat pasta with 93% lean ground turkey meatballs, peas
Try: 5 oz lean steak, greens (such as green beans, asparagus or kale) olive oil and balsamic vinegar dressing

Some mischellaneous foods I like to enjoy, even when fat loss is coming into play:

Unsweetened cocoa powder
Salsa (low sodium)
Spicy mustard (Not honey mustard)
Balsamic vinegar
Stevia (sparingly)
Spices such as cinnamon, garlic powder, italian seasoning, basil, oregano, TJ’s 21 salute seasoning, nutmeg etc
Tea (fruity flavors are my favorite)
Coffee (Try to limit 1 cup a day-grande size)

These are just a few more FAT LOSS TIPS that I wanted to share with all of you. Of course, some of these tips will not apply to everyone. I write these posts to be informational and based on my own experience. Always be in tune with your own body!

CLICK HERE to read my first installment of My Personal Fat Loss Tips (written in August 2011) In this post, I covered:

Lift Heavy Weights
Incorporate HIIT (specifically sprints!)
Load up on protein
Eat fruits and veggies at every meal
Eat fat to lose fat
Slow down when you eat
Incorporate variety

And Now…For FUN!

What is one fat loss tip that has worked for you or a tip that you have heard about?

Valentines Day Leg Scorcher Workout

Posted on February 13, 2012 by Onefitfoodie

Hey friends! I wanted to throw together this VALENTINES DAY LEG SCORCHER WORKOUT for you all! It is quick and dirty and I hope you enjoy it!

This workout combines both cardio, dumbbells and body weight work to really hit and challenge the legs in different ways. This workout is not necessarily heavy, but you could make it on the heavier side if you would like by grabbing dumbbells that allow you to really push yourself. The combination of plyometrics, weight training and sprints in this workout will really help you to acheieve that leanness, firmness and challenge. This workout is focused on high intensity, short duration…quick and dirty!

Go flaunt those legs!

Erin Stern: My current inspiration (source)

***Make sure you are properly warmed up prior to starting this workout!

VALENTINES DAY LEG SCORCHER WORKOUT
Repeat this circuit 3x through

Exercise

Time/reps

Speed/weight

Comments

Treadmill sprint

45 seconds

8-10 speed/2% incline

DB Squats

12x

10-25lb DB

Hold DB by sides

Jump squats

15x

Treadmill sprint

45 seconds

8-10 peed/2% incline

Jump squats

15x

Repeat this circuit 3x through

Exercise

Time/reps

Speed/weight

Comments

Walking Lunges

10 each leg

10-30lb DB

Hold DB by sides, keep chest up

Jump Lunges

10 each leg

Bicycle crunches

20 each side

Mtn Climbers

25 each side

Walking Lunges

10 each leg

10-30lb DB

Hold DB by sides, keep chest up

ENJOY!

Curried Meatballs and Food Prepping

Posted on February 9, 2012 by Onefitfoodie

The feedback I got from my last post on 10 things I have learned as a personal trainer was so beyond what I could have imagined. I am so thrilled that I got such positive responses and the fact that so many of you other trainers out there can relate. In no way am I an ‘expert’ in this field. I don’t even like to ever use the term ‘expert’ because I think that there is always more to learn when it comes to your professional growth. In the health/wellness and fitness field, we are constantly bombarded and updated with ‘new workouts’ ‘new diets’ and a whole plethora of information that frankly, can cause some to get more frustrated then to anything else. I think that it is so important for me to stay on my A-Game when it comes to my field because trends are constantly changing. I will always be learning more from others, and of course from my clients.
Now, what the heck have I been eating lately? Well I made this recipe the other week and I don’t know why it took me so long to share it with you. Well let me take that back…I found this recipe and modified it a bit. I do not want to take ownership of the whole recipe, as I found it on another website.

I had a package of frozen lean ground beef that I took out of the freezer in the morning and the whole day I was thinking about what I wanted to do with it. Ok-not the whole day, but I did know that I wanted to do something different. I have made salsa burgers already. I have substituted ground beef in my turkey meatloaf recipe I have cooked it simply in a skillet with some mushrooms and taco seasoning but tonight….I wanted to try something different.

I found this recipe for Curried Meatballs that looked quite interesting. I love cumin and curry flavors, but have never tried it with ground beef before. Then I saw that this recipe called for diced apple in the meatballs

Here you have it. Curried Meatballs with Diced Apple

I started by combining all of the ingredients into a mixing bowl (apple, egg, onion, salt, pepper, curry)

After everything was set in the bowl, I washed my hands and mixed everything together. Of course you could use a spoon or mixing utensil, but I prefer my hands to really make sure everything is well incorporated.

The recipe called for them to be cooked in a baking dish, rather than a cookie sheet. I have never cooked meatballs on anything besides a cookie sheet, so I tried out the dish for this recipe

I formed 12 evenly sized meatballs.

I cooked the meatballs for about 25 minutes (or until they were fully cooked through) at 375 degrees. The meatballs were fantastic and this picture does it no justice.

I am not going to lie and say I use a fancy camera–I don’t. These are from my iphone and I apologize, but food is my thing, not photography. I totally understand that people like to look at pretty pictures of food (heck, I do!) SO if that is what you are looking for from Onefitfoodie, there are lots of blogs out there that do feature beautifully photographed food. So if you can put up with my sub-par pictures, I think you will still really enjoy my recipes!

Curried Meatballs With Apple Adapted from this recipe
Yields: 12 meatballs (about 1 1/2 inch in diameter)

Ingredients

1 lb lean ground beef (can use ground turkey)
1/2 C diced red onion
1/2 C apple-chopped (I used a Gala apple because I had it on hand)
1 egg
1 T curry powder
1/4 tsp Kosher salt
1/4 tsp ground black pepper

Directions

Preheat oven to 375 degrees.
Place all ingredients in a large mixing bowl and combine until all ingredients are well incorporated.
Form into 12 evenly sized meatballs (you could make more or less or whatever your heart desires. You could also turn these into burgers!)
Bake for about 25-30 minutes, flipping halfway through
ENJOY!

The original recipe also came with a delicious curry sauce that I didn’t make because I was feeling a bit lazy but I posted it below because I DO want to make it next time I make these meatballs.

Curry Sauce

Ingredients:

2 T coconut oil
1 tsp crushed garlic
1 T curry powder
2 T tomato paste
1/2 C chicken broth

Directions

In a large skillet saute the garlic in the coconut oil over medium heat for 2-3 minutes.
Add the honey, curry powder, and tomato paste and whisk together. Add the chicken broth and continue to whisk until the sauce is smooth.
Bring to a simmer.
After the meatballs come out of the oven, add them to the sauce in the skillet and coat well.
Cover and cook for an additional 5-10 minutes.

Other than the meatball recipe. I have really been making an effort to set aside some time for food prep I really don’t enjoy going to the grocery 3x a week (which has happened before because I have this bad habit of not getting LOTS of groceries at a time) so what happens is I end up having to go back and forth a few times a week. Not so fun. I find it so important when food prepping and eating clean and healthy meals, yes it is still important to cheat but when food is prepped and ready to go, goals are at hand-it is so much easier to stay focused!

Broccoli, cooked quinoa

Speaking of salsa, I have been flying through this salsa that I found at Trader Joes. It is found in the refrigerator section and it is SO fresh. I love that it didn’t have that ‘out of a can’ feeling that some salsas can have. It tastes like homemade salsa from a Mexican Restaurant. I can eat it off a spoon!

A whole meal I just had the salsa with a few hours ago looks like this:

4 oz Chicken Breast
1 1/2 C green beans
1/2 C cooked brown rice with 1/2 T olive oil
2-3 T salsa
Spicy Mustard

Looking for some more great tips and recipes? Check out my fat loss post where I share some of my favorites!

Questions:

Do you prep your meals for the day in advance or go day by day?

Whole foods or Trader Joes?! <– thats a tough one!!

10 Things I have Learned as Personal Trainer

Posted on February 6, 2012 by Onefitfoodie

When I started
personal trainer, I’ll admit it, I thought I knew everything. Okay, not
everything, but a lot. I hold a BS in Exercise science, a PT certification from
the American College of Sports Medicine, I was passionate,
driven and I myself went through my own health and weight loss journey,
shedding over 30lbs and completely changing my body composition. I was ready to
tackle the next step in my professional career as a personal trainer. When I
began personal training, I quickly became humbled to realize that I was only
scratching the surface with some of the knowledge and information I had
previously known. This is not to say that everything I once knew is ‘wrong’ It
is not wrong at all! There was just so much
more to learn and discover. I love
being challenged in my work and I love bringing on new clients. I see these
clients as a blank slate. I get to help them help themselves.

I often get
asked what I have learned as a trainer…have any of my
theories/thoughts/workouts changed? I thought I would share today some things I
have learned (and still learning!) as a Personal Trainer

People Can Be Stubborn:

Yes that includes me. We get stuck in our ways,
our ruts and we do not like change. I am very much victim of this as well. ALMOST
every person that walks into the gym—I can tell you their exact routine from
when they grab their towel to when they walk out of the door back to work. They
like their same treadmill on the left-hand side and if someone is on THEIR
treadmill…that person better watch out. Where am I going with this? Well, I
sometimes like to introduce clients to ‘new’ exercises…maybe ones they have not
tried before but that I think they will greatly benefit from. I get very
excited to introduce them, take them through a set and see what they think…When
I say we are going to do something new, some people just give me the stink eye.
“Something new?!” butttt…… Yes so what I have learned here is to not change too
much too soon. I always make sure to work my clients a bit out of their comfort
zone (after all this is part of my job) but never to the point where they feel
disorganized and all over the place. Slow and steady.

Muscular imbalances/improper warm up can greatly impact ones strength gains.

Many people don’t realize that one of
the main reasons they may not be making the strength gains they want is due to
one of those influential factors in this equation: They have preexisting muscular imbalances
and/or do not go through a thorough corrective warm up. I truly believe that everyone
needs to learn how to use the foam roller. If you don’t do it. Do it. You’ll
squat stronger, lift heavier and all around move better, if you use a foam
roller before your workout. They break up scar tissue and
and adhesion’s which are the knots inside of your muscles. Foam rolling will not only allow for more efficient muscle contractions and instant
strength but it will also improve the tissue quality of your muscles which
will help to increase flexibility when preforming big lifts. I rarely
go a day without foam rolling and I have seen dramatic strength changes (not
just due to foam rolling, but I know it is a big factor) To see my warm up routine click here

Corrective work is also something that
is neglected by most but really is the utmost important factor if you are
looking to gain strength and improve muscle definition. Like I mentioned
before, You wouldn’t build a house without a solid foundation so why force
the body to perform something that is shouldn’t? Corrective work helps
you to MOVE better which is what you need to perform bigger movements more
efficiently and correctly. If you do not know how to properly fire your
glutes, then you have no business performing a squat; its just a
waste of time.

Be Open Minded
When I first started training, I ‘thought’ I knew exactly what to do when to do it with my clients. I was always ‘against’ certain aspects of fitness mainly because I didn’t know enough about them or feel comfortable showing them to my clients. Then, I started learning. More and more each day. Kettle bells for instance was something I had never touched upon before I came here. I always thought they were a ‘waste of time’ But really, I said this because I had no idea what to do with them! I opened my mind to incorporating them not only into my own workout routines, but also on how to teach proper kettle bell training to others. I saw the amazing benefits right away and was a believer. This goes to show that I ALWAYS have to keep an open mind as a trainer and never ‘shut’ anything off. As many of you know, I think running for distance is for the birds; personally I find it boring and ineffective for my goals, however I have some clients who LOVE running for distance and train for multiple races at one time. I would never try to sway them away from that because it is something that they love and enjoy. If it gets them moving and motivated-I am all for it!

I am Providing a Service.

I am sure that each and every one of you has had a bad experience out in the world. Think about it–you have probably had a server at a restaurant who was having a bad day, thus taking it out on you, been ignored at the counter while trying to return clothing at the department store, or maybe you had a haircut appointment where the stylist just didn’t listen to anything you were saying and you left the salon in tears. Bad experiences happen each and everyday. I have learned that the interaction I have with my clients each session I meet with them is one that will greatly influence whether or not they stay with me. Confidence plays a big role in this. I always have to remember that they chose me as their trainer. They are paying money to meet one-on-one with me and it is my job to make sure that both their time and money is well spent.

The first few times I meet with a client, I have to remember that some of them have no IDEA what they are doing and they are literally relying on my skills and knowledge to help them reach their goals. It is my job to make them feel comfortable and not feel like a deer in the headlights. It took me a few months to gain complete confidence in myself and my skills.

Develop a “Brand”

I always figured all trainers were the same. Why I ever thought this was crazy now that I know this is not at all the case. When I first started people would often ask me “What is your niche when it comes to training…how do you differentiate yourself from other trainers” I had no idea how to answer this question. Sure, I knew how to train clients and what my specialities were…but when asked that question flat out like that…I had no idea what to say!

I realized I had to truly find what set me apart from other trainers. Why were people coming to me. My brand is my identity as a trainer and this is what people will come to expect and know about me. To figure this out, I asked myself a few questions

“Why are people coming to me to train?”

“When they work with me…what are they expecting from the workout”

When it became clear as to what my ‘niche’ was as a trainer, It really gave me more of chance to focus on delivering the experience that my “brand” promises to my clients.

Not Everyone Loves to Workout like I Do:

When I had my very first ‘no show’ appointment I thought this was ludacris! “How could they skip on their training session? How could they just not show up? Don’t they want to exercise?” Training, Exercise Science, health/wellness and nutrition is a deep seeded passion for me. I knew from an early age that I wanted to be in this field. I find the human body so interesting and furthermore learning how exercise can change ones body, mind and soul is just astounding and incredible. I truly have a passion to encourage and motivate others to incorporate healthy habits and to get their bodies to move and feel better. I love working out. I love challenging my body, trying new exercises, programs, learning, staying up to date on the latest fitness trends. You could say I LOVE what I do. Now, I realize that I do not fall in the typical or ‘normal’ category when it comes to self discipline. I love each and everyday that I get to train. I love reaching new goals, gaining strength, pushing my body (with adequate rest) and of course visualizing whats to come. Shortly after I started meeting with clients, dealing with some no-shows and last minute cancellations, It occurred to me that not everyone has that intense inner motivation to wake up at 4:30am and workout or let alone workout in general and that is OKAY!

I cannot have an expectation that all of my clients will be in 10 minutes early prior to their appointment having gone through their warm up and foam rolling with a smile on and ready to go. Sometimes they need a little extra push and encouragement which I have no problem helping them with. I know that my love for this field is a bit out the ordinary and that sometimes getting clients to make it to their appointment with a big smile on can be a challenge; a challenge I am ready to tackle! In no way is my goal to get my clients to have that intense passion for fitness like I do; but it is my job to educate and help them find that inner motivation to make exercise an enjoyable part of their life.

I am a Professional

My very first month, I started seeing the downside to this business: No shows. It happened, then it happened again and then it happened again. Sometimes I would get calls or emails 30 minutes or 10 minutes before a session with a cancellation. I get it-people are busy and sometimes get caught up in meetings; trust me I get that. What I don’t get is the fact that they may not realize that this is my business. I set aside 30 minutes or 1 hour of my day for them. It became frustrating and unprofessional on their part. I shortly realized that I had to set the bar from the beginning. I technically have free range to make my own cancellation policy, so this is just what I adapted. My time is precious-just like anyone else’s and time after time, I realized I had to set the bar. I am a professional and this is my business. When I first meet with a client, I simply politely ask that if they need to cancel to try to tell me at least the day before. I realize will not always be the case, but the fact is, when I set the bar from the get-go, they are more likely to take our time together seriously

BREATHE!

It wasn’t until I began working one on one with clients that I realized there was a common problem seen in almost each and everyone of them. They forget to breathe! (or do not know how to properly breathe during exercises) I know for some, they are thinking about so many other things while performing exercises such as keeping the core engaged, or relaxing the shoulders or pushing through the heels, so breathing gets put on the back burner, but it is one of the most important aspects of strength training. Proper breathing is integral to keep a steady flow of oxygen moving through your bloodstream. I really try to help my clients focus on proper breathing patterns so it becomes second nature-like brushing your teeth!

Simple and Effective Wins!

Whenever I walk into another gym, I am so much more aware of how other trainers interact with their clients and the exercises they are demonstrating to them. More often then not, I see trainers who just try to get to fancy and complicated with exercises. Why throw a client on a BOSU ball to perform a squat when they need to work on the basic squatting pattern? Fitness ‘gadgets’ are not magic. They are tools. The same basic movements that have been around for years are the ones that to this day are the most effective. Sure, I love using the BOSU ball and other gadgets with some of my clients and I use them myself, but when putting together a program for a client, I really try to keep it simple enough that they can do it on their own and furthermore see progressions with their strength. One of my clients is a 75 year old woman and I have her doing push ups (on an elevated bar) pull ups (assisted), rows, ball wall squats and some core work. She just told me last week that her ADL’s (activities of daily living) have gotten easier and she finally feels strong. No BOSU balls, no crazy tools, just her body and some basic equipment. I always perform some mobility and flexibility work with clients as well as some balance exercises. Like I said, there is nothing wrong with fancy fitness gadgets-I use them myself every now and then, but I am simply stating that the basics work-there is no need to mess with the truth.

Educate

Simply training clients is only half of the business when it comes to making long lasting connections. I do not want to be anyone’s ‘quick fix’ By this, I do not mean that I want them to buy a big PT package and train with me forever; what I mean is that I need them to have confidence in my abilities as a trainer. If a trainer cannot make a connection with a client, that client will quickly not only stop training with you, but may get discouraged by exercise all together. My goal with ANY client is to make them feel 100% comfortable in the gym and with exercise in general. I want all of my clients (females especially) to be able to walk into the weight room, knowing exactly what to do and feel empowered and strong. I do not even pay attention to money when it comes to working with clients. Each and everyday that I meet with people, I see the progress they make and the barriers they overcome and that right there is way more rewarding. When I have a client look at me in the eyes after a session and say “Thank you” it makes everything worth while. When I walk into the gym and I see my client doing their program on their own, proper form, breathing, execution, I feel like a proud mother! I am constantly trying to expand my knowledge with training and have a goal of never being ‘regular’ I always want to bring something unique to my clients. There is nothing more powerful than knowledge

Build Your Glutes, Yo.

Posted on January 30, 2012 by Onefitfoodie

I am going to focus todays post on my all time favorite muscle to train: The glutes. Not only are the glutes my favorite muscle to work but this is by far the most popular muscle group that I get asked about from (especially my female) clients.

When I was younger, I was a cardio queen. I used to run (jog) for anywhere from 25-45 minutes a day or I would use the elliptical. Sure I was active, and happy and no ‘body issues’ however, I was looking for improvements that I just was never able to achieve. When I started reading fitness magazines such as Oxygen or Muscle and Fitness, I was in awe of these powerful women with incredible physiques-namely their lower body. How do I get my glutes to look like THAT

Having the motivation and dedication I do hitting goals that I set, I became even that much more motivated to building my lower body…or should I say “transforming it” Years later, I decided to truly educate myself on how to target this certain area.

If you think that you can develop a beautifully sculpted behind with cardio alone-sure, its possible for some, but you are missing out on so much more potential development and possible physique changes by skimping out on the weights

10 points if you can find me in the above picture
Tips:

VARIETY: I try to vary my lower body workouts because there are so many amazing and beneficial tools and exercises to help develop strong, firm glutes. Many people think that they NEED to lift extremely heavy weight when it comes to the glutes, but because the glute region is one of the hardest to properly activate, most of the time all you need is your own body weight
Progressions/Activation: Start from the ground up! It really confuses me when I see people head straight to the squat rack, smith machine or deadlift area, load up the bar and proceed with atrocious form. I always start with body weight glute activation exercises that sometimes are enough in themselves because I know that I am FULLY engaging and really making the muscles work (glute bridges, single leg glute bridges, glute marching, single leg hip thrust)
Mind-Muscle Connection: I have found that activating the glutes properly is a very challenging task. I am sure you are shaking your head saying “Naomi, I can lie down on a mat and perform 10 glute bridges no problem” but chances are you are not FULLY engaging the lower body. It is SO important to know and listen to your own body. When you perform a glute bridge you should be lifting your body up with that muscle group alone and really focus on the ‘squeeze’ at the top. I know that personally, since incorporating kettle bell’s and glute activation work into my lower body routine, I am so much more ‘aware’ and work the glutes even harder during bigger compound exercises such as squats, reverse lunges or deadlifts.
Foam Roll: I know I have talked about it probably way too much for you to listen or read about anymore but I cannot stress the importance of the foam roller when it comes to increases in strength, flexibility and glute activation! To ensure you’re hip flexors are nice and stretched out you MUST foam roll. Tight hip flexors inhibit glute activation

My Favorite Glute Building Exercises

SPRINTS!:
If I could take one form of HIIT training that is the utmost effective in shaping and adds to a beautifully sculpted lower half, I would taking sprinting over virtually everything else! Incline, flat, fast, slower…as long as you are performing kick butt (no pun intended) intervals that challenge you…Sprinting will truly transform your lower body. Long distance running will not, sorry to say.
Sprint routine 1
Sprint Info

Single Leg Deadlift
I perform these in different variations. I switch between holding a barbell, holding 2 kettlebells or 1 kettlebell (when I hold 1 kettlebell, I hold it in the OPPOSITE hand to make it ‘off set’ which really fires the core)

Set up: With your feet close together, hold a dumbbell in your right hand with an overhand grip and extend your arm. Keep your head up and a tight arch in the small of your back.
Bending your right knee slightly and keeping your left leg straight and locked, hinge at the hips to lower your torso toward the floor, using the weight as a counterbalance as your left leg comes up in a straight line behind you. With contracted abs, squeeze your right glute and hamstring as you pull your torso back to vertical. Repeat for reps before switching legs.

Single Leg Hip Thrust

Before I describe the single leg ‘bench’ hip thrust, it is important to note that beginnners or those new to this exercise should begin on the ground. There is no sense in starting too much too fast because chances are you are not fully activating the glutes, therefore making the exercise pretty much useless, not to mention you could be setting yourself up for major back injuries, tears and spinal issues.

THis is Marianne from “Myohmy” and of Girls Gone Strong. Check out her blog if you have not already for a wealth of great information!

For those who ARE advanced, for the best results, you will want to perform the single leg hip thrust in a position that allows for a full range of motion. To do this, you will need either two benches or a bench and a plyo box.

Set Up: Place the benches a few feet apart and place your shoulders along the edge of the bench. Place one foot flat on the bench or box so that your knee is at a right angle when you’re at the top of the movement (full hip extension). The “resting” leg should be raised with the knee extended.

Lower yourself, with control, to a position where your hip is at approximately a right angle (from torso to thigh) Range of motion is KEY in this movement, so work your way up to a full hip extension at the top to really fire the glutes.

The difference between the Glute Bridge and the Hip Thrust is that the hip thrust is a unilateral movement with the shoulders or feet (or both) elevated) With the glute bridge, this is performed with shoulders on the ground. With the hip thrust, you are able to get a larger ROM (Range of motion) thus forcing you to recruit more force to perform the exercise, allowing you to build strength.

Marianne of “girls gone strong” Has an amazing post (highlighted there) if you want to learn more about the single leg hip thrust.

Bulgarian Split SquatI actually always avoided this exercise because it was more on the hate side of the ‘love-hate relationship’ They were just….hard! We always tend to avoid things that bring us out of our comfort zones, and you know what? I have come to LOVE this exercise after learning it properly and getting over the fact that it was even challenging with just my body weight. No, I was not using any additional weight and Bulgarian split squats were damn right challenging! Learning proper body mechanics is about proper progression. Get over your ego’s, drop the weights and educate yourself This single leg exercise improves strength, balance and hip mobility.

(source)

With this exercise your feet do not move; so you focus on a FULL range of motion which really targets your front quads and glutes. I love this exercise because you really can safely go deep when performing them because this exercise works your glutes and hip flexors better than any type of squat.

When performing the Bulgarian squat, your body is in a position to maintain optimal posture that is when it is performed correctly. The biggest issue I notice when I see others doing this exercise improperly is that they are weighted way forward. You want to think about going straight up and down, NOT forward and backwards.

Single Leg Bench Pistol Squats

I love this exercise, however it is certainly more advanced. I still prefer to do these with no weight because I really focus on the ‘squeeze’ and engagement of the glutes. I choose not to load the weight on this exercise because I truly believe in form over everything else.

I love this exercise because it really challenges the stability of the ankle, knee, hip and core as well.

Here is a video of the SL Bench Pistol Squat.

You perform this exercise on 1 leg, squatting down, touching the bench under you and pressing through the opposite heel to come up. Like I mentioned before, the pistol squat requires more strength than you may think, so you will need a solid base of stability.

To begin: Stand on one leg, and keep the other leg off the ground throughout the entire set . You want to initiate the movement from the HIPS…you want a big hinge from the hips, sticking your glutes back like you are going to be sitting in a chair that is a bit far out behind you. (The majority of your bodyweight should be on your heel that is on the ground) Slowly lower yourself to the box or bench, and simply touch it…do not fully sit down. Pause for 1 second and then push through your foot using your glutes to stand back up. Try not to lead with your chest, so keep your shoulder back and stand nice and tall!

Step Ups

Many people turn to the step up and don’t even think of this as a ‘glute building’ exercise. Well, done right…it sure as heck is! Want to target the glutes more? Increase the height of the bench you are using. When performing a step up you really want to focus all of your energy on the foot that is ON the bench, pushing through the heel. The glutes work the hardest during the first part of this movement to really initiate the first main motion

Some things to note while performing step ups: You want to be sure that you maintain a fully upright position with the back as this will be important to prevent pain in the spine from developing. You never want to hunch your chest forward to ‘help’ you up. All of the movement comes from the legs.

Deadlifts and Squats
I want to pair these two compound exercises together because they are truly The KING of the booty….I love deadlifts and Squats…all variations and love to experiment. My recent favorite are the trap bar deadlifts check out THAT POST to learn all about the amazingness of the trap bar deadlifts

Goblet Squats

I have talked about them before, but I think that goblet squats are one of the most effective exercises to really teach the body proper squatting technique. There is something so amazing about how this exercise allows you to get into a deep,proper squat. The key to this exercise is the hinge at the hips and the ‘snap’ at the top. When I say ‘snap’ I mean as you come back up, really try to thrust your hips forward and SQUEEZE the glutes. It is the similar motion you will experience in the KB swing. Goblet squats give you the ability achieve a deep squat that will greatly aid you in heavier lifts such as squats as well as fully engage the core and work those glutes!

THIS POST goes over 5 more of my favorite new exercises all having to do with the lower body!

In conclusion:
Vary up your lower body training to hit all aspects of the glute/hamstring/quad regions.
When performing bilateral lifts (barbell squats, deadlifts) it is important to balance this out with unilateral lifts as well (single leg bulgarian split squats, single leg glute bridge)
Although with unilateral lifts you will not be able to lift as much, and in some cases only your bodyweight; they are some of the most effective exercises for shaping the glutes due to the enormous amount of muscle activation involved when performed properly
Always activate the glutes in your warm up before performing your strength workout. This iscritical in ensuring that their glutes activate efficiently during heavier exercises

Lower Body Workout :

1) Barbell Back Squats 4×15,12,10,8 (increase weight each set)

2) Trap Bar deadlifts 4×12

3A) Bulgarian Split squats 3×10
superset w/
3B) Single leg hip thrust 3×15 each side

TABATA-20 seconds on/10 seconds rest…complete 8 rounds. Complete each exercise twice
squat jumps
Burpees
Jump lunges
wallsit

GLUTE WORKOUTS
“Feel the burn leg and cardio workout”
“Getting back” Glute focused workout”
Glute/Ham Workout
Bootylicious Workout

ANNDDD I couldn’t help but throw together some great booty shakin’ tunes

What is your FAVORITE BOOTY exercise or song to shake your booty to?

Trap Bar, Ab Wheel, Treadmill Workout OH YEAH

Posted on January 24, 2012 by Onefitfoodie

Heyyy! Hope everyone is having a great start to the week! I had quite a busy weekend, however I did get to enjoy this gem pictured below. I met a friend at the Paramount Cafe in South Boston (which is one of my favorite spots fo brunch lunch OR dinner) The menu is very unique with some great choices, always fresh and great service.

I ordered the Southwestern BBQ Chicken Salad (and added some additonal items to it)

In this salad it was packed to the brim with BBQ marinated chicken breast, avocado (extra-just the way I like it!) grape tomatoes, corn, black beans, carrots, lettuce, cucumbers and peppers. It was served with balsamic vinaigrette

It was so good and pretty I had to Instagram it!

Now that we got some food out of the way, its time to hit the exercise portion of the post. I wanted to talk about two ‘new to me’ tools that I have started using within the past few months and come to love. As always, I love to share this information with my readers for those who are interested in learning a new exercise and trying it out themselves!

The Trap Bar Deadlift

I have mentioned using “Trap Bar Deadlifts” quite a few times on my Facebook page and blog. It is one of my favorite deadlift variations, and I have gotten quite a few emails regarding how the heck to do it and what it is.

From first glance it looks pretty odd. No straight barbell, but rather this hexagonal shaped barbell in which you stand “inside”. I LOVE the Trap bar deadlift and think its the most amazing tool when teaching someone how to properly perform any deadlift variation.

As you can see in the picture, the handles are on the sides, whereas with a barbell you grab the bar in front of you. You load up the bar on the sides with plates. Once loaded this lifts the bar off the ground a bit to allow for proper use of a neutral spine. Whereas a conventional deadlift you have to lean forward to grab a barbell in front of you, all you have to do with a trap bar deadlift is squat down and pull up blasting from the glutes and heels of your feet. There tends to be less pressure on the low back, therefore it is a great way to introduce deadlifting to any individual ranging from beginner, intermediate to advanced various exercise history and backgrounds

By having your starting position inside of the hexagonal bar, this makes it so that the ‘weight’ or ‘load’ is closer to the individuals center of gravity. In a traditional deadlift the load is in front of your feet (on the barbell) This could potentially create more sheer stress on the lower back if you do not know how to properly deadlift. During conventional deadlifts, you stay behind the bar so most of the focus is on the posterior chain of the body (glutes, back, hamstrings) and less on the anterior (quads)

The load remains in line with your feet. The position that you are in while deadlifting neutralizes the torque and causes a bit more work and assistance from the anterior(quads) Because the anterior of the body is move involved, you may feel you are able to lift more performing the trap bar variation.
This is not to say that your posterior isn’t crankin’ OH you will feel this in the glutes!!

I found this video on youtube of a woman performing some trap bar deadlifts with great form! Check it out!

(source)

If you are a deadlifting junkie like myself…you MUST Check out

this amazing article written by Nia Shanks who is by far one of the strongest chicks I know. Seriously, if you want to check out some amazing chicks lifting HEAVY weight with different deadlift variations…this post is fabulous!

Proper Technique:

Stand inside the trap bar with feet slightly narrower than shoulder
width
Your ankles should line up right behind where the weight is loaded.
Begin by bending down at the knees, not the hips, squatting down, hinging your hips backward (weight in your heels and glutes)
Keep the chest up and back flat
Concentrate on “pushing”
your feet and heels (and glutes!!) through the floor while maintaining proper form

This tool always intimidated me. I think because when it first came out, I would be flipping through the TV channels and an infomercial would pop up regarding this new fitness gadget. The people using it were always in such amazing shape and it was one of those infomercials that was a bad accident, you didn’t want to watch it but still something drew you to keep looking on. Well years later, I am now aware that infomercials are made just for that purpose…BUT what I also came to realize was how amazing this little ab wheel is!

The ab wheel trains your whole core, strengthening and really engages the abs in a very unique and challenging way. Not only will your upper abs, lower abs and obliques feel the intensity of this exercise, but your entire upper body including the lats and back will get progressively stronger while doing these.

But anyways, an important role of your midsection is stabilization. This skill tests your ability to maintain muscular tension through the midsection and maintain correct form.

What you want to be sure you learn how to do prior to ab wheeling is how to perform a proper pelvic tilt. By keeping the core activated and engaged, this will take pressure off of the low back that most people tend to ‘feel’ when they perform the ab wheel roll out.

Below is a picture of an anterior pelvic tilt. My entire abdominal region is not engaged at all and as you can see there is a bit of a forward arch in my back

Below is a picture of a Neutral Pelvis (fully engaged) The pelvis, pubic bone and hip bone remain in the same plane. The pelvis is not rotated forward or tilted backwards either. It is in this neutral position that the abdominal muscles can be fully contracted and engaged. The pelvis should not necessary ‘tuck under’ but it should just remain in one even plane.

One way I like to introduce the neutral spine to clients is to have them lay flat on the ground with their knees up and feet flat. I will have them try to rotate their pelvis into the mat so there is no space in between their back and the mat. They should try to ‘imprint’ their back into the mat. After they get this down, we repeat for 2 sets of 10 reps…contracting and releasing. This will teach the body to activate that neutral spine

You can control the pelvis to be tilted forward to backwards, which in turn will change the curve of your lower spine. By tilting the pelvis backwards slightly before you roll out with the wheel, you can engage the abdominal muscles properly, keep the midsection tight, and be able to pull yourself back up into standing position. Note that moving the pelvis does not involve moving the shoulders.

I like to begin this exercise in the kneeling position and from there make further progressions. I place some cushioning (either a mat or bench rest) under my knees.

–From your knees you begin to push the wheel out in front of you, keeping your body in one smooth motion. As you wheel farther out, more stress is put on the abs and back to stabilize the body. I would say this is an advanced movement because if you don’t have a very Strong core, you will immediately lose the position thus arching the back and possibly injure yourself.

–Begin by limiting your range of motion to only rolling down halfway.

Tips:

-You want to make sure to keep the head down and tuck the chin. This will ensure that your spine stays neutral and flat

-If you feel any sort of twinging in your low back, this is a sign to STOP and come back up

-Engage and SQUEEZE even before you begin the motion. Right away you should feel your abs ‘fire’

-Stay focused on form the entire time and really feel the mind muscle connection

-As you roll back up, try to come up in one motion…(not letting your glutes come back up first then your body)

Now if you want a kickbutt new treadmill workout?!

‘TRY TO BEAT ME’ TREADMILL ROUTINE

Time	Speed	Incline
0-3:00	3.8	5%
3:00-4:00	6.0	10%
4:00-5:00	3.0	10%
5:00-6:00	6.2	10%
6:00-7:00	3.0	10%
7:00-8:00	5.5	15%
8:00-9:00	2.0	15%
9:00-10:00	5.6	15%
10:00-11:00	2.0	10%
11:00-12:00	8.0	3.0%
12:00-13:00	3.0	3.0%
13:00-14:00	9.5	0%
14:00-15:00	3.0	0%

REPEAT MINUTES 3:00-15:00 one more time through!!

As always before you perform any workout…make sure you are properly warmed up!
AND If you missed my post on 5 of my favorite new exercises check it out for even more great new exercises you can start incorporating.

Any favorite new workouts/exerices or tools?

What Has Been Making Me Happy

Posted on January 18, 2012 by Onefitfoodie

Every few months or so, I like to think back and evaluate what has been going on in my life. What new things have I learned, tried, gone or seen. Have I adpated new habits? Picked up old habits? What has been making me happy. These are just a few of the recent things that have really been doing that for me.

Setting Goals unrelated to Fitness/Nutrition or Health

Working as a trainer, being a fitness competitor and doing all things health/wellness/nutrition 90% of the time–this can get a bit taxing and draining. I have made it a goal to step away from that world to exercise my mind in different ways. I always want to strive to stay balanced in life, in relationships, in work and with my family so this is an extremely important bullet on my list to stay focused on. I have been reading 1 book a month that has NOTHING to do with fitness/health/wellness. I just finished the book “Sarah’s Key” Which was fabulous and before that I read “The Girl with The Dragon Tattoo” I find that reading is a small escape that helps me to just relax. It takes me away from my professional world as well as away from the computer screen. I also want to go indoor rock climbing!!

Eating More Fats

I love fats. I think more than any other food group. It is the most satisfying, always can curb hunger and aids in fat loss. I know that many people (women especially) get ‘scared’ to eat more fats in their diet and let me just say that this is the biggest mistake if they are looking to actually lose fat and gain muscle.

More healthy fats in your diet mean that the receptors can bind more easily, which our bodies need to increase metabolism and produce energy. I have done a whole post on the importance of fats and I am sure I sound like a broken record, but I do truly believe in the power of fats; so don’t fear them–embrace them.
Omega-3 fats in particular are super important when trying to shed fat. Benefits such as less risk of heart disease and diabetes, for example–are great on their own. But omega-3 fats contribute to a better physique as well. Omega-3s reduce inflammation throughout your body. That not only prevents heart attacks (inflammation in the tissues surrounding blood vessels is a major cause) but also helps your muscles recover faster from workouts.

Focus on Form not weight

I see time and time again (mostly men) come into the gym, no warm up prior and grab a heavy set of dumbbells and begin to lift with god awful form. Don’t get me wrong, when lifting, those last 2-3 reps in a set should be very challenging however when I see people start their set with awful form (due to heavy weight) this is not only hindering their muscle growth and strength gains, but also increasing the risk for injury 10 fold.

Recently I have slowed down. A lot. and I mean with weight. I used to just grab whatever I thought I could lift and slam out however many reps I was aiming for. Then I realized I was not engaging the proper muscles. I am a huge believer in the mind muscle connection. To truly engage the muscles that you are working with any given exercise you MUST think about the contractions. You should be able to FULLY engage the muscles properly even when no added weight is provided. Before squats, perform glute bridges and body weight squats, squeezing the glutes to really get a feel for the proper muscles you should be working. It is SO easy to just ‘go through the motions’ of exercises. Before performing back rows, squeeze your shoulder blades down and together and holding that position even before rowing back should feel like ‘work’ I have made stronger gains and increased my strength just by truly listening to my body and checking my ego at the door.

Allow myself some flexibility with Training:

I used to be as uptight as a grumpy, old math teacher when it came to my workouts. I had set workout days, I knew exactly what I would be working, when my rest days were etc. This set me up to become a crazy lady not to mention workouts took up 12372% of my brain time. It would go like this. I had a “planned rest day” on Sunday and then a friend would call me up to do something on Sunday afternoon. In my mind, I started freaking out. This is going to THROW OFF MY ROUTINE!! My life, my workout, my week…what am I going to do!!! (Yes these thoughts went through my head) I have since learned to actually have a life. If I wake up and skip a workout that was ‘planned’ Oh well. I realized I was flipping out about…nothing. It is too draining to be so uptight about a regimented schedule because I would much rather have a life. Of course, I still like to know what I am doing for my workout beforehand, but that may only take 10 minutes of planning right before my workout. I write it out, or grab my sheet that has already been written and get to it! I now plan my workouts around my life not my life around my workouts.

Doing “Unconventional Workouts” I know so many of us get stuck in our own little routines. I worked at a fitness center for 2+ years and I could close my eyes and tell you the routines of some of these folks from the moment they step foot into the gym until the last second they left; for TWO YEARS. I would want to poke my eyes out, personally, if I did the same exact routine for two straight years. I have to admit, I get stuck in my own routines every now and then, but recently, I have realized that it is so refreshing, fun and a huge plateau buster to step out of your comfort zone and try something new for crying out loud! Last week my friend brought me to a Hip Hop Yoga class which is very unlike to me to even think about, but ya know what? I wanted to try something new. I went, it was great….not so much challenging, but fun and that 90 minute class flew by. I felt invigorated at the end and will definitely go back. I am always so used to saying ‘no’ to trying certain workouts or classes but as a fitness professional as well as a health junkie I think it is both important and meaningful to step outside the box once in a while.

Never Closing My Mind: It is so important to be open minded. I used to (and probably still am) a bit stubborn when it comes to certain things. In my field is it SO easy to get sucked into the idea that ‘my way is the highway’ This is similar when I see people who are passionate about Crossfit or Yoga or Intermittent Fasting (or any other trends) That this is the ONLY way to do things. It’s not. Before I started my new job, I knew basically nothing about kettle bell training. People would ask me and I would brush it off because (well really I didn’t know enough about it) so I would say something like “oh its a waste of time” Then I started using KB’s. My world opened up to a whole new avenue of fitness. I am in NO way a crazy KB advocate, however, opening my mind up to this new fitness trend made me more aware, knowledgeable and conscious of the amazing benefits it can produce.

I am not a fan of running-at all. Sure, I sprint, but long distance running? Its not for me in the least. If I have a client who runs marathons and love it, who am I to tell them to stop? Exercise, passions, life, religion should be about happiness and what makes you YOU and who am I to take that away. Of course I will always have some fitness rants that drive me bonkers, but these are just generalities/myths that I really don’t believe in

Living in the Moment: I sometimes wonder why people put so much pressure on themselves to aim higher, do more, work harder and strive to hit that ’5 year goal’ (whatever that may be) I used to be one of these people. When asked “Naomi, where do you see yourself in 5 years” I used to freak out, get extremely anxious and say something-without truly knowing if this IS where I want to be in 5 years. After being asked this question time and time again, I realized that it’s OKAY to not know exactly what my life will be in 5 years–in fact, I love not knowing where my life will be. I know this: I have passions, I have goals, visions, support, an extremely hard work ethic and I know what makes me happy. As long as I know this, I KNOW that in 5 years…I will be happy, successful and (hopefully) stress free. It is all about the things you learn along the way that shape who you are.

What has been making you happy?