Cable Exercises

Many people avoid the cable at the gym because they don't know how to work it.

I used to be that way a couple years ago. I didn't necessarily avoid it, but I didn't know how to work it. So I didn't bother testing it out, which was a damn shame!

Now I use it all the time! It's a great workout. Muscle building and toning. I recommend it to everyone. It works any muscle you desire to focus on, and there are so many different variations and ways to work multiple body parts at once.

For a demonstration on some cable exercises, check these out:
 http://www.youtube.com/watch?v=jP9-KZi2EFk

http://www.youtube.com/watch?v=qRS3cn89gBE

http://www.youtube.com/watch?v=AKFzK7n7PNg

My Kind of Energy Shot

When I can, I buy wheatgrass shots (mini cup filled with wheatgrass juice) and start my day off with a little extra natural energy.

This won't have the same effect as an energy shot - but there will be no crash later and you'll feel good.

At first you may hate the taste. I almost threw up my first time. But now I'm used to it, and I don't mind the taste.

I went on a Mind, Body, Restoration retreat upstate in Ithaca a couple summers ago, and got to grind my own wheatgrass with a machine! It was so much fun. All natural wheatgrass being shredded for its juices.

Alternatives to Shakes/Supplements

I believe that using protein shakes & vitamin supplements within reason works for many, but there are also easy ways to eat healthier and get benefits without using them. When making salads, sandwiches, quinoa, or oatmeal, I make it more nutritious by adding chia seeds, hemp seeds, & flax seeds. There are so many health benefits to this and it makes a meal more exciting. It takes seconds to sprinkle on and the bags last a long time, making it inexpensive. Since I already take krill oil, I see no need to take flax oil; rather, I just sprinkle flax seeds onto some of my meals.

'Sup Supplements?

 

Are all supplements safe? Yet, despite being labeled 'natural', over 90% of vitamin supplements on sale are synthetic; natural does not mean safe. New evidence is emerging that these unnatural forms of vitamin could do more harm than good, so beware of scams. Not all supplements are regulated by the US Food and Drug Administration. Some have side effects. Speak to your doctor, a nutritionist or an educated person working at a vitamin/nutrition store before beginning a supplement program. Put real vitamins and nutrients in your body through your diet. Unless your diet is entirely unhealthy and all of your food is processed, you should have no need for a multivitamin - many foods are already fortified with vitamins and minerals. Too many can be harmful. Supplementing the areas where your diet falls short with specific vitamins may be a better plan if you're a relatively healthy eater. The healthier you eat, the less need for supplements.

I believe that using protein shakes and vitamin supplements within reason works for many people, but there are also easy ways to eat healthier and get benefits without using them. When making salads, sandwiches, or even oatmeal, I make it more nutritious by adding chia seeds, hemp seeds, and flax seeds. There are so many health benefits to this, and it makes a meal more exciting. It only takes seconds to sprinkle on, and the bags last a long time, making it inexpensive. Since I already take krill oil, I see no need to take flax oil; rather, I just sprinkle flax seeds onto some of my meals.

How I Shake it Up

Before a workout I like to have some protein incorporated with carbs, and amp it up with more protein after the workout. Sometimes I’ll have an omelet before a workout, half a turkey wrap, or some oatmeal with a teaspoon of almond butter, then workout and have a full shake waiting and ready. A good food to eat after a workout is a banana because it stores glucose in your body, which will store energy for later. You can eat the banana whole or cut it up into the shake.

Having a source of protein post-workout helps to repair the muscles "damaged" during workouts. It's important to have a source of protein post-workout in order for your muscles to become stronger.

Save Money & Calories by Meal Prepping

At work/school and you didn't pack food and you're hungry scrambling for anything to eat?
Dropping stacks of money going out to eat or buying a meal or snack on the go?

I know people who spend half their paycheck going out to lunch everyday, buying breakfast before work/class and getting dinner from a take-out place.

Why are you working only to spend your earnings on your daily meals?
Food shopping can add up, but at least you are getting the exact food you need and you can check the labels on all the items.
Of course you can make good choices when eating out or grabbing food somewhere, but sometimes you need to make your own meals so you know exactly what you are putting into your body.

Coming home from a long day of work or class? Starving and raiding the fridge and shoving food down your throat?

MEAL PREP! You won't have to worry about not having food available when you need it.

I try to meal-prep the night before. Simple things, I don't cook often or have time.
Simple, healthy choices are quinoa, sweet potato, broccoli/cauliflower mix, asparagus, any kind of steamed vegetable (you can find microwavable packs), salmon, cod, avocado, spinach/kale mix, grilled chicken, turkey or tuna on Joseph's wraps (one of the only wrap brands I'll eat), hard-boiled eggs, organic oatmeal with a teaspoon of Almond Butter, Chobani Greek Yogurt, salad with chia seeds, hemp seeds, flax seeds and a source of protein mixed in with avocado, hummus, sliced Granny Smith apples (green apples have the least amount of sugar compared to other apples), almond slices and sunflower seeds

Snacks:
KIND Bars (I eat half now half later sometimes because they range from 190-240 calories) - There are so many different flavors to choose from. KIND bars are my equivalent to candy bars!
Mary's Gone Crackers/Pretzils with Hummus and Guacamole
Organic all-natural popcorn
Almond butter (just a tablespoon because it's 100 calories per tbsp)
Fruit - don't go crazy though, it has a lot of sugar even if it's natural. Try to get organic.

I try not to eat chocolate or any refined sugars, but if you're gonna have chocolate, make sure it's dark at least 70-80% pure cocoa, and PORTIONED. Trader Joe's sells 100 cal dark chocolate bars.

Simple Sushi Suggestions

My sushi meal at Kotobuki Restaurant! Their fish is so fresh!

This roll is a Naruto Roll - rice free. Salmon, tuna, yellowtail, and avocado.

I personally don't like cucumbers, so around the fish is a special seaweed. 

On the side is eel sashimi, a little treat for me!

Sushi is a big trend and a yummy treat.

Raw fish shouldn't be consumed everyday. Try smoked salmon if you're a sushi addict.

AVOID TEMPURA/CRUNCHIES. It's fried and unhealthy.
Keep your distance from other fried foods.

I don't order spicy rolls if it comes with mayo or heavy sauce.

Go easy on the soy sauce! Even if it's "low sodium." It's still packed with salt.

Miso is also salty. So is edamame unless you ask for it salt-free.

When we have our sushi fix, the calories can be piled on. Let's face it - sushi is delicious! 

Rolls with seaweed, rice and fish with mayo/sauce are common dishes I see on peoples' plates when I go out to an Asian restaurant. 

While these rolls may be yummy, they contain hundreds of calories and fat.

According to Fox News, a sushi dinner can weigh in at a paltry 200 to 300 calories or easily top 1,000 calories. What you order — and how much of it — is what makes the difference.
The rice really packs on the calories, so ditch it and save yourself refined rice and calories.

If you really need some rice, order brown over white.

According to Fox News, one piece of tuna sashimi (approximately 1 ounce of protein with no rice) has about 35 calories. Make it a piece of tuna nigiri (with rice) and it’s about 61 calories. A typical sushi roll is prepared with one cup of rice, you heard me (well, read me) ONE CUP OF RICE CAN BE IN YOUR SUSHI ROLL!!!! ----> which amounts to three servings of carbs and 240 calories. And that’s before the fish, vegetables and any sauce has been added.

There is a way to enjoy your fish without adding all those unhealthy calories:

Order sashimi (no rice). Definitely have tuna on your plate. It's the healthiest and lowest calorie fish you can order. Next in line is salmon and yellowtail. Avocado is so good for you, so get some of that on your plate!

If you want to order a more fattening fish, like eel (one of my favorites), don't sweat it. It's high in omega-3. Since you have eliminated the calorie dense rice (we don't realize how much rice is actually in our rolls when we eat because it is tightly condensed), you're okay. Enjoy yourself.

Protein Shakes are for EVERYONE!

We hear about and see people drinking protein shakes all the time.

They're really popular in today's society.

The question is, "Are protein shakes just for people looking to bulk up?"

The answer is no, not if you are taking in the right amount, and they will restore muscle especially after your workout.

Protein shakes can be used for many different reasons. They can be used by people who need nourishment after they work out. It saves time compared to preparing a high protein meal. The protein can help repair damage to muscles. They are also great for vegetarians/vegans (there are plenty of vegan and gluten-free powders) because it provides vitamins and proteins your body may need. For dieting, protein shakes are ideal as a breakfast meal replacement because you are giving your body nutrients to start your day and get your metabolism going, instead of a fatty or high carbohydrate/sugary breakfast. You get more nutrition with fewer calories.
For example, if you consume a protein shake for breakfast, it would be around 250 (could be less, depending on how much powder or milk added), calories, versus a buttered bagel and glass of orange juice, which is around 500 calories. More energy, less calories! Protein shakes are also perfect if you are on the go. You can buy them in individual packets or cans. Easy to make- just blend, or pour into a cup with water and almond milk, and shake! No cooking required! Protein shakes make for an awesome nutritional supplement.

Suck it Up!

Suck it up now, and you won't have to suck it in later!!!

On my journey to lose 15 lbs, the healthy way.

Sitting here studying makes me wanna eat everything in sight, but I'm just drinking water and eating a mini bag of all-natural popcorn, my guilt-free snack of the day.

Getting up to stretch, then back to the books!