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8月18日 Want to change your fat mass?All of us know this but sometimes we need to be reminded...If you want to change your BODY COMPOSITION, you must... Perform cardio interval training – Along with your weight training workouts, I
recommend interval training. Interval training is simply performing short
bursts of high-intensity exercise combined with more moderate intensity within
the same workout. For you more scientific ones.... As you probably know, cardio interval training, also known
as High Intensity Interval Training (HIIT), mixes intense bouts of
cardio with moderate bouts in the same session. It is one of the most
effective ways to burn fat! Many people spend hours and hours on cardio
machines when they could be making faster progress by implementing intervals. And that's the short and sweet of it! Btw...Do not perform HIIT on consecutive days. Three other days of the week perform moderate intensity sessions for 40 minutes if possible. Three HIIT sessions per week would also be fine, but I want to make sure your energy levels don’t get overly impacted as you reduce calories and start eating-clean! J` 7月30日 Keep this under the big 5...0...."The World Health Organization recommends limiting added sugars (which do not include the natural sugars found in fruits and dairy products) to 10% of total calories, which is about 50g a day for a 2,000 calorie diet." Keep a quick numbers of the sugars listed on the back of everything you eat today....you will be surprised! Let me know what you get...I am curious to know:) To all of my wonderful friends who keep asking me what-in-the-world "GI" means and why the 'glycemic index' matters....this article is for you:) J` 7月27日 work your BODY with PILATES!I don't care if you are a cardio junkie, a meat-head (I mean it in the nicest way), yogi, or cyclist...you need to read this article from webmd.com on the things that pilates can help your body achieve and conquer! Read on....Benefits of Pilates. Thank you Sommer for this great find:) J` 6月30日 Meal of the Month!Seasoned Ground Beef and Spaghetti Squash
Get plenty of nutrients while getting your protein!
1 lb 95% fat free ground beef (or
ground turkey/chicken) 1 cup water Tabasco sauce
DIRECTIONS Cook/prepare the ground beef as you would normally. I suggest using the ‘George Foreman Grill’ for the quickest and healthiest way!
While the ground beef is cooking, prepare the spaghetti squash. I use the microwave. Cut the squash in half (If you only need to prepare one half of the squash now, store the other half in the refrigerator w/plastic wrap over it). Clean-out the seeds from the middle. Place 1 cup water in each half. Place the squash in a bowl to help it balance and keep the water inside. Cook on HIGH for 3-6 minutes. The timing depends on the size of the squash. You will know it is done when the sides fall in when trying to lift it out of the bowl. Use a fork to scrap the ‘spaghetti’ out!
When the ground beef is cooked thoroughly, sprinkle on the steak seasoning to your liking. Place ground beef over top your ‘spaghetti’ and add a few dashes of Tabasco sauce or spray butter as you wish!
Spaghetti squash yields about 40 calories per cup, so enjoy! Read more about spaghetti squash! J` 6月25日 Is Your Ab Routine Hurting Your Back?No need for me to even recite this article....I have already said it 10 times today:) GREAT article from the 'Health' section of the NY Times! Is Your Ab Routine Hurting Your Back? J` 5月25日 Free Radicals Vs. AntioxidantsFree Radicals Vs. Antioxidants Don't forget to grab to some of these SuperFoods when shopping for your BBQ today! Blueberries Kiwi Spinach for on top of your hamburger or great salad Tomatoes Salmon and more... Free radicals are all around us. Our bodies generate them just by breathing and moving. Also, the environment we live in is full of free radicals from such things as pollution, cigarette smoke, chemicals, the sun and even certain foods. Not to get too technical but free radicals are molecules missing one of their electrons. This makes them extremely unstable. In order to become more stable, free radicals will steal an electron from a nearby molecules, molecules that are part of your body. This can disrupts normal cellular processes, causes cellular damage and makes us age. Free radicals can target DNA, enzymes, important proteins and cell membranes, and ultimately cause cancer and degenerative diseases. It's been estimated that each cell experiences 10,000 free radical attacks each day. Good news though! Antioxidants found on the SuperFoods help defend against free radicals. Antioxidants neutralize free radicals by giving up electrons, thus making free radicals more stable and no longer a threat to cellular health. Your body's ability to handle free radicals is an important component of long term health. Your body does produce antioxidants, but the antioxidants you get from food really make a difference in how your body defends itself from free radical damage. SuperFoods are rich in antioxidants.
We can't avoid free radicals but we can fight them with the antioxidants in SuperFoods. See the article at SuperFoodsRx.com J` 5月23日 Weight Loss Starts with Your Head!Weight Loss Starts with Your
Head Do NOT let the power of your mind sabotage your good efforts and eating-clean!
J` 5月19日 Core Stability Training = 6 packWell, core training alone won't get you a 6 pack (Sorry Bryan, I am not talking about beer:)) ...you need an amazing eat-clean diet as well. Core training can do a whole lot more than just getting you closer to your 6 pack. I have been saying this for years and just found this on as askmen.com. Good stuff...The fall of crunches and sit-upsThe time has come for crunches and sit-ups to see their way out of everyone’s training programs. Crunches and sit-ups strengthen non-functional movements: movements that you never use in everyday life. They can also lead to a number of undesired postural changes contributing to lower back pain and breathing impairments. Contrary to popular belief, these exercises do not improve the visibility of a six-pack. As people become frustrated with back pain and a lack of results, more people will turn to core stability training in the form of planking and bridging. See the full article at askmen.com Happy 'planking' J`
5月18日 Have you foamed-rolled today??????Gotta love it! Have you foamed-rolled today?????? http://www.askmen.com/top_10/fitness/top-10-hype-worthy-2009-fitness-trends_7.html J` 4月28日 Migraine? Depressed? Want to lose weight? Pick up a... ...Dumbbell and start lifting! It is a hard-fact and sometimes we just need to be reminded...Want to lose weight, ward off depression, or anything in between? Start lifting! The American College of Sports Medicine recommends strength training for women specifically to help with everyday activities. Our lives are demanding, and a strong woman is much more capable than a weak one of lifting growing children, pushing heavy grocery carts, and moving furniture to vacuum behind it. Need more encouragement? Here is a hard-fact of what strength training will do for you: You will shed pounds. Studies show that a woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle but... Lose 3.5 pounds of fat! Lean muscle also kicks your metabolism into higher gear, enabling you to burn up to 50 extra calories each day for each new pound of muscle! Sounds good to me! But don't worry—women generally don't bulk up like men do. We simply do not have enough testosterone. J` [Adapted from the Medical Advisory Board of Quality Health, "Why Should You Lift Weights?"] 4月27日 Do this tonight...Notice the theme...its soooo hot outside (sorry, not a fan of this weather:)) I have been eating everything chilled! I cooked my chicken breast and broccoli yesterday....I just took it out of the fridge... Drizzle balsamic vinegar over your chicken and broccoli! Just do it...I actually LOVED the broccoli w/balsamic vinegar on it! I had no idea! Note...I did NOT say balsamic vinaigrette...no salad dressings everyone:) Balsamic vinegar, give it a try! J~ 4月23日 Want HARD muscles? For women (or men) to get lean, defined look of having muscle, lifting weights and lifting them HARD is a must! Don’t say it my girls...just read this... Sure diet plays a HUGE role in getting lean, but you know what I mean when I say, “Looking like you belong to a gym is a great look to have!” What Jessica heard today: I just need to do cardio to get lean. Answer: False Why? While cardio is a great form of exercise and has a tremendous amount of benefits, it just won’t cut it by itself. You will burn a lot of calories by doing cardio but in the big scheme of things, you are doing yourself a disservice by only choosing one form of exercise. Weight training also has many benefits...It increases overall strength, prevents osteoporosis, and it helps battle depression. The real reason why you will want to strength train HARD… One of the biggest benefits of weight training and building muscle is that you will be able to burn more calories at rest. OHHH YES! Plus you can incorporate cardio into your weight training program by performing intervals. Having more muscle mass (I do not mean Hulk Hogan girls) will allow you to burn more calories 24/7. Muscle burns more calories than fat. So although cardio is a great form of exercise, it will not help you build more muscle. Less muscle means less calories burned. Period!What Jessica also heard today: I think I’m getting big. Answer: False...well maybe...it depends! Why? This all depends on you. You may be getting bigger, but the reason isn’t because of weight training. When increasing the intensity of exercise, you will be expending more calories, so naturally your body will want to take more calories in to make up for it. So when your exercise intensity goes up, your appetite may go up as well. This is where self-discipline comes in. If you start eating more food when your appetite goes up but don’t burn enough calories, you will get bigger. If you decrease your calories and increase your intensity, you will start to lose fat. Period! It’s as simple as calories in versus calories out. I can assure you, you are NOT getting bigger muscles just because you lifted a 15lb dumbbell for your chest press. Not even a 30 pound dumbbell would do that! What to Remember: Think about it this way (this goes for cardio and weight training)...If you can do a cardio session for 45 minutes without breaking a sweat, there’s something wrong. If you can lift a weight 30 times before it starts getting difficult, there is something wrong! In order to achieve a great-looking physique, you need to put in the work. Trust the science that’s out there. Ask questions of your trainer. Eat-clean! Do the hard work and you WILL get the results you want! J` 4月21日 #6 of 25, Things you Didn't Know About Your Body...Taken from, "25 Things You Probably Didn't Know About Your Body and Health" Number 6.... 6. Obese people spend approximately $485 more on clothing, $828 on extra plane seats, and $36 more on gas each year than their thinner counterparts. Researchers say an overweight driver burns about 18 additional gallons of gas a year. Plus-sized clothing costs 10 percent to 15 percent more than smaller-sized clothes. When it comes to jet fuel, a recent issue of the American Journal of Preventive Medicine estimated that the extra weight of obese Americans caused airlines to spend $275 million to burn 350 million more gallons of fuel. As if you really needed another reason to NOT pack on the pounds another year! View all 25 things now! J` Look younger by drinking...GREEN TEA!  For my fellow-tea snobs:) Thought I would post this little snip since I do rave about the benefits of green tea all the time. We can not forget about Roobios (Americanized, it is called red bush) though. Both have done wonders for me! The Power of Antioxidants and Tea! J` 4月19日 The NOT-eating mistake most people make...Let me make a point right away: Fat does NOT make us fat! Most of us aren't gaining weight because we are eating too much fat. In fact, I just finished reading a study that states we are eating less fat than ever! Since the 1970s, Americans have decreased their proportion of calories from fat from an average of 37 percent to 34 percent. What I find oh-so-very-interesting is that we have (us as Americans) increased our collective girth (our guts, our tush, whatever you want to call it). According to the Centers for Disease Control and Prevention, more than 50 percent of adults are overweight. What are we doing wrong? I know the answer, so here goes... The NOT-Eating Mistake Most People Make The focus on fat consumption seems to have backfired; We have forgotten about calories. According to a government study, Americans are taking in nearly 250 more calories a day now than we did 30 years ago. All while spending more than $30 billion a year on weight control, a large chunk of that on diet and low-fat foods. Are we accomplishing anything by this? NO! I can't tell you how many of my clients have made the [mistaken] assumption that because a food is labeled fat-free, they could eat as much of it as they wanted. So instead of replacing high-fat foods with low-calorie fruits, vegetables, and real-food, they have been bulking up on highly processed foods loaded with added sugar and refined starches, and have bypassed great tasting, nutritionally rich, real-food! Which at the end of the day give you nothing but dead-calories:( Save your $$$. Fat-free snacks cannot substitute for good eating habits and awareness of calorie consumption. Studies at Penn State University have shown that people on 35 percent fat diets lose the same amount of weight as those on 20 percent fat diets, as long as there is no difference in the total calories consumed. Cut calories, increase exercise, lose weight. This is not something that we don’t already know. I am just refreshing your memory:) Incase you needed more reason about the drawbacks on all this “I only eat fat-free” stuff... Besides having to pay double on your next flight to Vegas (AKA obesity), drastic fat cutbacks can be unhealthy. It increases your risk of heart disease by decreasing high-density lipoproteins (HDLs, the "good" cholesterol) and boosting blood levels of triglycerides. They may also raise your risk for such conditions as gout and gallstones. Severely limiting your fat intake to below two percent per day (believe me, I've seen it in my clients, even those without eating disorders) will cause your body to compensate by making its own (yes, I said it...its own fat), in the form of an enzyme called lipoprotein lipase. This increases fat storage in the body and may be unhealthier than getting fat from food. Fats provide energy, maintain cell membranes and blood vessels, transmit nerve impulses, and produce essential hormones. Your body needs fat to function! It requires a certain amount in order to absorb nutrients, including vitamins A, D, E and K (essential for proper eyesight, bone formation and blood clotting). Vitamins A and E are also antioxidants and have been shown to reduce the incidence of heart disease and a variety of cancers. Lack of dietary fat may also prevent the absorption of the disease-fighting phytochemicals contained in fruits and vegetables. How many times have I said it...pouring fat-free dressing on a salad is one of the most unhealthy things you can do! Carotenes (phytochemicals that are some of the most potent anticancer antioxidants) bind to fat. If you do not eat any fat within a few hours of consuming carotenes, you will not absorb them. The health benefits of eating that salad are flushed right down the toilet. We were taught loonnnnggggg ago that fat was bad. Research now shows that not all fats are created equal. Saturated fats (think red meat, butter, reese’s peanut butter cups) raise blood cholesterol levels and thus the risk of heart disease and perhaps colon cancer. There are two basic types of good fats that you should stick to: Monounsaturated fats are found in olive oil, olives, canola oil, peanut oil, flaxseed oil, most nuts (including almonds, cashews, pecans, pistachios and peanuts), peanut butter, and avocados. Omega-3 fats are plentiful in fatty fish — salmon, anchovies, sardines, rainbow trout, bluefish, caviar, white albacore tuna — as well as in green leafy vegetables, walnuts, walnut oil, canola oil, flaxseed, flaxseed oil and tofu. If you're not crazy about fish, experts say fish oil capsules are an option. The most recent research raves about omega-3 fatty acids in the prevention of heart disease and stroke. Omega-3 fatty acids may even ease the symptoms of a range of conditions, from manic depression to PMS. And of course, I cannot end this segment without mentioning the word-of-the-year...Trans fats. Remember, I started this blog out with the mentioning of real-foods...Stick to real-food and you will be OK. Those foods that can sit on a shelf for months, foods that have been in your freezer since new year’s and you would still eat them, and that grocery store isle with all the donuts, pop-tarts, and Dorito’s any man could want...TRANS FATS! These man-made fats are found in margarine, shortening, and most packaged baked goods, crackers, and candies. Stay away from a food if the ingredients read hydrogenated or partially hydrogenated appearing before any oil or fat. Just plain gross, PUT IT BACK! All fats are high in calories — nine calories per gram. To avoid gaining weight as you eat more beneficial fats, use them in place of heart-damaging saturated fats. OK, enough about that, what is the take home message: Stop eating fat-free fake-foods because you think they are going to make you skinny. That’s the biggest load of ‘fat’ I have ever heard! Fat does not make you fat. It is mostly due to poor math skills of calories-in vs. calories-out. Stay away from trans fats, hydrogenated anything, and donuts (among other things)! Your body does NEED good/healthy fat to absorb proper nutrients and keep your body running efficiently. And my favorite take home of the day... Fat-free/no-fat diets, on a day to day to basis, will make you fat! This is a proven fat! Oh, I mean fact:) J` 4月16日 metabolic effect weight training! I could not have said this better myself:) I just stole this from somewhere but it states, short and sweet, what I wrote about in my last blog! Weight-Train - Cardio alone will not cut it, literally. Cardio alone may get you bigger or smaller, but you will stay the same ol’ shape– weight training is the #1 way to change the shape of your body. Besides, there is only so much cardio and calorie-burning you can do in a day (trust me, I used to be the queen of cardio), so why not help out your metabolism by upping the impact with weight-training. Do Metabolic Effect-style weight-training (rest-based), short-duration and high-intensity, to increase hormones that help burn fat long after your workout is over. Keep this fresh in your head and dream about it tonight! J` 4月15日 Do you want smaller fat cells?I want to remind those of you who seem to always fall back into the I-didn’t-work-up-a-sweat-boring-longgg-cardio sessions, this blog was written for you!  Do you want to lose twice as much weight and in a shorter amount of time spent at the gym? If you want me to list study after study that shows hard evidence that high-intensity-interval-training (HIIT) accomplishes this, email me and ask please. If you would rather read through this article and get your butt to the gym to start accomplishing something with your body, read on! Perform cardio interval training – Along with your weight training workouts! HIIT is not for the weak! For those who have been going to the gym, doing pretty decent weight lifting routines, you spend hours a week performing cardio and are not seeing results, well here we go...this summer is for you! If you are going to do it, you need to do it right! Interval training is about performing short bursts of high-intensity exercise (you do NOT need to be throwing up but you should be winded after your short-burst of high intensity) combined with more moderate intensity within the same workout. Studies have shown people who perform interval training twice a week (in addition to two other days of lower-intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. You can easily incorporate interval training into your workout by inserting a 10-45 second bursts into your regular cardio session every minute or so; this depends on how hard you want and can push yourself. You will get out of it what you put into it! Put HIIT into your workout-schedule right now! Your body will be working harder and will be forced to burn more calories. Try to get two additional days during the week of lower-intensity cardio as well and watch the fat cells finally shrink! More to come on this...I just want to get you excited and wanting more:) Start fueling up now because you are going to need it, we will focus on this type of training in the weeks to come! J` 4月3日 Tweak of the Week: Eat More! We have all heard it...you need to burn more calories than you consume to lose weight. This can be complicated and easily lead to one of the most common weight-loss misconceptions: The less you eat, the more you lose. This truth does apply to a certain extent -- if you eat more calories than your body needs to maintain your weight, you will gain weight. However, if you suddenly drop your caloric intake too low, your body will think you are starving itself and go into survival mode. Think about it this way...your body, its metabolism, and its fat burning furnace will begin to hibernate like a bear! If you don't eat enough, you will sabotage your weight-loss efforts. A healthy diet generally will NOT tell you to consume less than 1,200 calories, but you will need to find your "magic number" for optimum weight loss. Research suggests that those who consume less than the optimal amount see their resting metabolism plummet by as much as 45%. I don’t know about you but my workouts are tough and I expect a great deal out of my body to be sacrificing it and its fat burning effectiveness (AKA metabolism). I am not letting my metabolism drop! The best way to lose weight is to keep your metabolism firing on all cylinders by eating enough calories and QUALITY calories (a fine example of quality calories can be found in my past blog about 10 Things to Purchase at the Grocery Store This Week). You can eat foods that will FUEL your muscles or you can eat junk that will do nothing but slow you down and make you feel tired! Eating clean, quality foods ensures that you keep your metabolism revved up all day! Remember and follow these few tips: Always eat breakfast. I know, I know, I hear it all the time… “I don’t have time for breakfast!” “I’m not hungry when I wake up.” “I can go until lunchtime Jess and save the calories by skipping it, right?” Wrong! While you are asleep, your metabolism slows down, and it will not turn the “thermostat” back on until you eat something. Eating breakfast is crucial for boosting your metabolism first thing in the morning and burning calories all day long. It does not need to be an extravagant breakfast or even something that you need to sit down and eat. Grab a protein shake, pre-made/prepared hard boiled whites, string cheese, ostrich stick, a piece of toast with peanut butter or sunflower butter spread on top! Yum, now I just made myself hungry! All of these can be taken in the car and eaten while you drive to work! Be careful driving though:) Eat more often. That's right! Eating every three hours or so will not only keep you from gorging at your next meal because you are starving, but it will also keep your metabolism higher because it takes more energy to digest food. Shoot for eating smaller meals and snacks -- yes, you can snack! Eat a meal when it’s meal time (think in the range of 350/400 calories) and eat a snack when you cannot make it to your next meal (think right around the 100 calorie range). And keep your metabolism fired up all day! Plan your meals. I am always telling you guys...PREPARE, PREPARE, PREPARE! It does take a little work to learn how to plan ahead, but I can assure you, you will get in the groove and that’s when it becomes second nature! By knowing what and when you are going to eat, you have more energy throughout the day and that is when you will notice amazing changes in your body! Once you get your body used to a regular, eating clean schedule, you will be on your way to serious weight loss without the starvation associated with it. And going into hibernation like a bear! Grrrrrrr! What is your favorite, quick, breakfast of the day? (or get ideas from others) J` 4月1日 Its here....Recipe of the Month!This past week, you should have
received your Trader Joe’s booklet...I am sitting here skimming through
and thank goodness, good ol’ Trader Joe’s reminded me how delicious
their canned crab meat is! At first, I was skeptical myself, but trust
me...this is good stuff. So let’s revisit this protein-packed feast
and make a meal out of it! It seems like a lot of ingredients but it
will be worth it! Get your hands on this recipe for CRAB CAKES now! You got to try them! Enjoy! J` 3月26日 10 things to purchase……at the grocery store THIS WEEK!
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