Archive for the ‘Facts’ Category

Motivation Monday

Posted: November 19, 2012 in Facts, Music, Online WO Reviews, Quotes

Don’t be a Peter during the Thanksgiving holiday! MOVE IT!

It’s going to be a long week…. So start it off right!

2 Fun Facts:

  • Apples may help prevent breast and liver cancer.
  • A single, large turkey leg with the skin has over 1,000 calories and 155 percent of the average person’s daily cholesterol allowance.

2 Hip-to-the-Hop Songs:
“Knock on Wood” by Amii Stewart
“Im’ma Shine” by Youngbloodz

2 Motivating Quotes:
“The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.” –William James

“If you always put limit on everything you do, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” –Bruce Lee

2 Workouts to Try:
Victoria’s Secret Model Ab Workout

Amanda Russell’s 4 Minute Body Blaster 


Motivation Monday

Posted: November 12, 2012 in Articles, Facts, Music, Quotes

Just keep swimming!

I get up every day by 7am. And that’s SUPER late. Why? Because no matter where I have to be or what I have to do, whether I’m visiting family in another city or I get a morning off, I work out right when I wake up. Why? It starts my day off right. I feel stronger, I feel tougher, I feel sexier, and I feel like I have a reason and a base to tackle everything that comes my way, from cravings to stress. Yeah, it’s dark and cold and sometimes I’m very tired, but I feel instantly better when that workout is done. So many of my class takers and clients tell me that they can’t do it, that they’re not morning people, but every single one of them who has tried a morning workout has said that they feel more awake after and better throughout the day.

Try it. It gets easier over time.

Some things to make it easier? Keep reading….

Blog Posts to Read
Though it may be an extremely abbreviated and not 100% accurate description (I didn’t have a boyfriend in 2005! Haha), I am featured on today’s Fitness Rebellion website, which is linked to my gym, Anytime Fitness.

Leo Babauta, creator of Zen Habits, has some great, simply, to-the-point posts. This one on fitness habits hit the nail on the head—you can’t achieve your fitness goals without one big thing: habit. Creating a habit of exercising, whether it be in the gym, at home, or outside, is the first step to achieving your goals. I used to hate the gym, but I made myself go. Now, I miss it when I’m away. I HAVE to do something in the morning or later in the day, preferably both times. So before you get mad at yourself for not seeing results, take a look at your habits, particularly your exercise one. When you make something a habit, it’s hard to break!

“The results you achieve will be in direct proportion to the effort you apply.” –Denis Waitley
“Knowledge is power only if man knows what facts not to bother with.” —Robert Staughton Lynd
“Courage is only an accumulation of small steps.” –George Konrad

Fit Tips

  • To increase and strength muscle, use olive oil. It prevents muscle breakdown by lowering levels of tumor necrosis factor-a—a sinister cellular protein that’s linked with muscle wasting and weakness.
  • Increase your muscle mass by consuming some protein—around 20 grams, every 3 hours.
  • “Fat, and particularly belly fat, interferes with lung function,” says Kerry J. Stewart, Ed.D. The best way to rid it? A combination of cardio and resistance training 5-6 days a week.

Mighty Music
“Everybody, Everybody” by Black Box
“Let It Rock” by Kevin Rudolf ft. Lil Wayne
“Most Girls” by Pink

Motivation Monday

Posted: October 22, 2012 in Facts, Music, Quotes

What are you going to do in those 9 months to make yourself look, feel, and function better?

Pick One—Or Two
We all know that getting on the road to a healthier lifestyle isn’t the easiest with school, work, kids, family, friends, sports, meals to be made, bills to be paid, and chores to be done. Gyms and trainers can be expensive (though, truly, in my opinion, both are worth it if you can find a fair price) and everything seems to take too much time.

Does that sound about right?

Well I have a challenge for you: Pick one or two healthy things to do this week and stick to it for 7 days. Whether it’s hitting the gym every day, making sure to get your 8 cups of water in, turning off your phone at 8pm to spend time with your family, or going to bed 15 minutes earlier every night, write it down and do it. Prove to yourself that you’re worth the change and complete your challenge every day.

Don’t worry, I’m doing this, too. My challenges this week: To do work in my office (/my spare bedroom that is now mostly-clutter-free with my desk all set up) as opposed to my futon in front of distractions (which also makes me leave the computer in the other room/leaving my work behind), and making sure I take one of three things each day to protect me from the sniffles—vitamin D pill, Emergen-C water mix-in, or Zicam chewable.

What’s your challenge(s)?

Music Makes You Lose Control
A cardio fav: “Disturbia” by Rihanna
A lifting fav: “Dragula” by Rob Zombie (Warning: Explicit)
A yoga/Pilates fav: “Come Let Go” by Xavier Rudd
A sprinting/high-intensity fav: “Inspector Gadget Techno”

Post-It-Note Me
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” –Maria Robinson
“Anticipate the difficult by managing the easy.” –Lao Tsu
“Don’t wait. The time will never be just right.” –Napoleon Hill

All Truth
*The following facts were gather from various health and fitness magazines and websites. 

  • Smokers are three times more likely to quit when they eat plenty of fruits and veggies, according to a recent University of Buffalo study. One possible reason: cigarettes can taste worse post-produce.
  • Stepping outside your comfort zone may help you slim down, according to researchers in the United Kingdom. So try a class at the gym, hire a personal trainer, or sign up for a 5K!
  • Doing different workouts back-to-back increases muscle strength and aerobic efficiency simultaneously.
  • 42% of Americans will be obese by 2030, if current trends continue.
  • If you want to get faster and healthier, according to Women’s Health, the 30-20-10 workut may help you achieve both goals, whether you’re cycling, running, or swimming. Warm-up for 1 mile at an easy pace, then pick it up a bit to a relaxed pace for 30 seconds, increase to a slightly faster speed for 20 seconds, and then harder and faster (sprint-like) for 10 seconds. Repeat this 4 more times for a total of 5 minutes. Slow down or rest and stretch for two minutes before repeating the intervals again for a total of 3-4 sets. Cool down for about 1 mile at an easy pace.
  • Lose fat and maintain muscle with a high-protein diet that provides a large dose of amino acids at every meal. High-quality protein from animal sources is your best choice. Still, supplemental protein can help you achieve that large daily dose of protein, especially for snacks. Studies suggest whey protein is the superior source for building muscle.

Valiant try, little man.

As I was writing this post yesterday, Doug came over and asked if I wanted to go see the new Batman movie. So I chose the movie over the post. I’m sorry. But the movie was so good! What an exciting ending. Ask Doug. My face was priceless.

I’ve got one quick recipe for you followed by a brief idea on how much protein you should be ingesting every day. It’s not as much as I thought!

Homemade Caramel Corn
-Air-popped popcorn
-1 Tbsp. agave nectar
-1 tsp. light brown sugar

Pop the popcorn as you microwave the agave nectar and brown sugar in a bowl for 20-30 seconds. Stir and drizzle over the popcorn when it’s done. It’s a little sticky, but delicious! And much more nutritious than store-bought kinds.

Protein—how much do you need a day?
You should aim for 10-20% of your daily caloric intake to consist of protein. The more active you are, especially when it comes to strength training, the closer to 20% you want to be.

Don’t like percentages? Then look at it this way.

The U.S. recommends 0.8 grams of protein per kilogram of bodyweight (0.36 grams per pound) for the general population. For the endurance athletes out there, you benefit most from 1.2 to 1.4 daily grams per kilogram (0.54 to 0.63 per pound) of bodyweight, while strength athletes do best with 1.4 to 1.8 grams per kilogram (0.63 to 0.81 grams per pound).

Besides meat and eggs, where can you get a solid amount of protein? Try some of these options:

  • Oatmeal, 6 grams of protein per cup
  • Bagel, 9 grams per serving
  • Soymilk, 7 grams per cup
  • Lentils, 18 grams per cup
  • Chickpeas, 12 grams/cup
  • Tempeh, 41 grams per cup
  • Black beans, 15 grams per cup
  • Nuts and nut butters (I try to eat plain nuts and natural peanut butter), varied
  • Tofu, 11 grams per 4 ounces
  • Quinoa, 9 grams per cup
  • Other legumes, varied
  • Grains, varied

This is me, very zoned out, from this past weekend when my sisters were in town. Vacation trance here I come!!!

That’s right, it’s almost time—I am going on a much-needed, work-free vacation. No teaching, no personal training, very little email and text checking, very little contact with people back in Grand Haven and Grand Rapids. It’s been almost a year since I went on a literal vacation and I’m so excited I can hardly stand it! (And I may or may not have had two celebratory Dove Almond Dark Chocolate squares in anticipation already –yes, it’s 11am 🙂 )

While I’m gone, I won’t be posting. But, I would never leave you high-and-dry! Check out the WOOT! links below while I’m away. Also, I’d LOVE some more workout music, so PLEASE! Send me songs that pump you up in the gym!

Celery! It’s fascinating. I eat mine with natural peanut butter and some dried cranberries and raisins.

Pushups! You know I love them. And I do them every day.

Holy healthy, yet amazing, Funfetti Cake Dip recipe. We ate this is low-fat vanilla wafers and fresh strawberries. (Great find, Alli!)

A few yoga moves for energy with Rodney Yee.
And a quick, I-don’t-have-time-to-workout workout brought to you by ME:

  • 10 jumping jacks
  • 10 squats
  • 10 jump rope jumps (no jump rope necessary)
  • 10 front lunges per leg
  • 10 high knees
  • 10 pushups
  • 10-sec. plank
  • 10 jumping jacks
  • 10 tricep dips
  • 10 jump rope jumps
  • 10 bicycle crunches
  • 10 high knees
  • 10-sec. wall sit

A workout in less than 5 minutes—it’ll give you a little heart rate booster, won’t get you too sweaty, gets you moving, and is guaranteed to improve your mood! Oh and hey, you can do this at the office too 😀

One of the awesome designs on the back of my t-shirts :)

It was an exciting weekend for me—I gained a few new clients, I ordered new business cards with my new sweat drop logo (thanks, Dougie!), and I got my t-shirts! (Again, thanks, Dougie for the great, fun designs!) It’s going to be a busy week here, but honestly, it’s going to be awesome. Why? Because I’m telling myself now that I can do it, will do it, and will work hard in everything I do, so I can enjoy certain things, like my mom’s 60th birthday on Wednesday and a weekend with the fam, which easily means ice cream, the beach, and s’mores.

So do it. Whatever you do, just do it. Work hard and get it done. Here are some things that will hopefully help.

Do the Running Man
(Yes, I’m seriously doing the running man as I listen to this first song.)
“Brass Monkey” by Beastie Boys
“We Didn’t Start the Fire” by Billy Joel
“Burning” by Darude (TECHNO! YESSSSS!)

Two Mantras I’m Repeating to Myself This Week
You can’t out-exercise a bad diet.

You only get out what you put in.

Vegan? Plyos? Why? This interview with former pro soccer player-turned personal trainer (WHOOP!) Nicky Holender is good stuff. It’s why he eats vegan and why he loves burpees. A man after my own heart when it comes to plyos.

Monday Tidbits
*Courtesy of Fitness magazine, April 2012

Women who drank more than three cups of coffee a day had a 20% lower risk of developing basal-cell carcinomas than those who had less than a cup a month, according to a Harvard Medical School research.

Optimism is something you can strengthen like a muscle. Success is in your power; all it takes is disciplined steps toward your goal.

To drop pounds, skip the strict eating plan. Women who cut back on carbs twice a week and ate normally the other five days lost nearly twice as much weight after four months as those who followed a 1500-calorie diet daily. Eat as much protein as you want because you’re less likely to overeat things like chicken, which in turn, makes you consume fewer calories throughout the day. So when you need a pick-me-up during the day, reach for something with protein! Nuts or hard-boiled eggs are great choices.

Eating a baked or broiled fish at least once a week can strengthen your brain cells. Fish = better focus and memory!

Munching between breakfast and lunch could slow down your weight loss goals. Why? Often you snack out of boredom in the morning as opposed to hunger. Try drinking some water, tea, or coffee instead.

Curb your sweet tooth with a quick walk or jog or stair climb! When office workers rocked the treadmill for 15 minutes before they hit their desks, they ate about 50% less chocolate than those who were inactive.

What I’m eating this week:

  • Raw almonds
  • Apples
  • Berries—blackberries, strawberries, and raspberries
  • Chunky natural peanut butter on celery with raisins and craisins
  • Water with mix-ins—pink lemonade, raspberry lemonade, etc.
  • Big salads with a ton of fresh veggies and shrimp

Kelsey’s Upper Body Reps Challenge
*Pair it with my Lower Body Reps Challenge for a great total-body, equipment-free workout under 20 minutes!

It’s not too late! You can still see the films here:

Doug and I witnessed a sunset amidst a lightning-filled thunderstorm over Lake Michigan last night. It was so cool! I’ve never seen that before.

While we snacked on an apple and a huge glass of water with water mix-ins, we watched Parts 3 and 4 of The Weight of the Nation HBO documentary. Note: We didn’t watch through the end because there was a slow-down in the pouring rain and we decided to leave my cottage before the hail started.

The Weight of the Nation
Parts 3 (Children in Crisis) and 4 (Challenges)

Some highlights from these parts…

  • 12oz. of pop has 10 tsp. of sugar.
  • 12oz. of apple juice and grape juice also have 10 tsp. of sugar… and orange juice has 8 tsp. of sugar.
  • Energy drinks should NEVER be consumed by children or adolescents.
  • Private businesses will spend $30+ billion/year in health care costs by 2025, thanks mostly to obese employees.
  • Obesity costs American businesses $70 billion/year.
  • Only 5% of adults get the recommended daily amount of physical activity.
  • 75% of Americans drive to work — a 300% increase since 1970. Ride your bike! Walk!
  • Restaurant portions are 2-5 times the size of what we need.
  • Americans consume an average of 600 calories/day more than in 1970, which equals a 5-10-pound gain each year!
  • Kids consume twice as many calories at restaurants than they do when eating at home.
  • Those who are overweight and obese have to work out longer and eat less every day in order to maintain their weight compared to those who are of an average weight. Work out consistently now, so you don’t have to continue increasing your time in the gym in the future!

The moral of the documentary is this: Take care of yourself NOW before your health is out of your hands. Remember, being overweight and obese is easier to prevent than to fix.

My take on the documentary: Losing weight and staying healthy isn’t rocket science — you have to move more, sit less, eat less processed food, drink fewer calories, and eat healthier in order to have a healthy body. It doesn’t mean this is easy… With kids, sports, jobs, busy schedules, and easy-to-grab, cheap food, I get it. It’s easy to put on weight. But is it worth it? Are those Big Macs really worth a fatty liver? Or diabetes? Or a shortened life span? No. Love yourself and take care of yourself for those who love you.