Stop Forcing Greens!

Everywhere I turn, someone is telling me to eat loads of greens.  I don't want to!  I like a good spinach salad with about 2 cups of greens, every now and then.  I like my homemade green juice, every now and then.  I like broccoli, every now and then.

My body is my hobby, but I'm not willing to make it a "green" science project.  I could get used to them, sure, but I would totally disappoint my taste buds from having a party in my mouth.  My favorite protein shake.  These are foods that make my taste buds sing and keep my spirits high throughout the day!

My personalized dinner pack

stomach is only so big and can only hold so much food, so if I fill it with greens, I can't squeeze in my beautiful orange sweet potato, creamy Greek yogurt, bright red strawberries or my colorful Mexican corn!

I consume anywhere between 1100-1600 calories per day on an average day.  However, I am not interested in consuming the recommended daily allowance of fruits (hello, sugar spikes!) and vegetables (my taste buds are not interested, sorry), so I choose to eat very small, clean meals about 6-7 times throughout the day.  Since I'm not getting all of the nutrition that my body needs to sustain energy and sleep well throughout the night, I take individualized supplements, pulled together specifically for me.

Here is how it works: After taking a quick online health assessment, my recommendations are explained to me.  They are based on MY lifestyle, such as how much cold water fish that I consume per week, how much sun I get per day, how often I workout, and many other factors that are determined throughout the Q&A.

If you are not interested in changing your diets to add in more fruits and vegetables, you can still fill in your nutritional gaps with supplements packed specifically for YOU.  Honestly, it doesn't get any easier than this.  Take your personal health assessment now.

You can thank me later.

Is the gym a social outlet for you?

I must have a sign plastered across my forehead when I'm at the gym that says, "Please interrupt me during my training session and let's chat about nothing!"

I am consistently told over and over by those that know me that I am extremely approachable and that I'm too nice to, well, pretty much everyone.  So, instead of trying to dig deep to find that b*tch factor, I decided to analyze my own behavior when I'm at the gym.  In doing so, I also noticed many similarities while scoping out the behavior of many others at my local gym.

If we aren't pressed for time, others know it.  We walk slow to the next machine and we take longer breaks in between sets, allowing extra time to recover.  On those breaks, some of us will get on our phones to either a) enter our workouts into our Tracker on myFit5, b) text someone, c) read through the news feeds on Facebook or check out the latest pictures on Instagram, or for some guys/girls, d) take selfies to remember just how hot we are when we sweat.

In my opinion:

• we all want to look good.  If we already look good, we're okay with everyone looking at us.
• if we are "just getting back into working out" from a vacation or stint away from our routine (and we don't feel so great), we simply want you to look away.
• if we want to meet someone, we will make eye contact with that person lasting more than one second (think one-one thousand, and that's it).
• if we stare, it's because you are extremely hot, you have butt implants and we are mesmerized by how weird it looks, or we are wondering where you learned your form for a particular exercise.
• if we need a spot, we will ask for it.
• if we don't take our headphones off when someone makes eye contact, that's a good indication that we aren't interested in talking.
• it isn't necessary to ask if I "workout here often." If you see me again, you'll know the answer.
• if we see a friend or recognize someone and we smile, that means we have the time to socialize.
• if we see a friend or recognize someone and we wave and walk the other direction, we don't have time to socialize.
• if we don't know you and we are working out (clearly focusing on our own goals), we probably aren't shopping for friends.
• if we wear a shirt to the gym that says "Leave Me Alone", along with big, chunky headphones that are a nuisance to remove past the enormous bun in our hair, then we are pressed for time.

Disclaimer: This post is not intended to come off as rude, just comical.

No Goal or Vision = Failure

Have you set any short term goals?

No?  Shame on you!  Studies show that...aw, who cares what studies show?! It's common sense.  If you avoid setting short term goals, when it comes to your health and overall well being, how are you going to reach your ultimate long term goals?

Not sure where to start?  I've got some great reads for you (in my opinion) that were written by my good friend, Alison Johnson.  Here they are:

The Ten Commandments of Goal Setting

First Things First

By Hook or by Crook

Most of us are only motivated by goals, whether they are for an event, a vacation, or a challenge set up by a friend or family member.  Without a health or fitness objective, the average person will not strive to improve each day.

So, what are you waiting for?  Start setting some short term goals and each time you accomplish one, set another! Don't forget to reward yourself!

To My SPF Lovers!

Sun Protection Factor (SPF) is exposed!

We all know the basics.  Wearing SPF lotion is important for blocking UVB (what makes us burn) and UVA (what makes us age) rays.  But how much of it should we be wearing?

Most people that wear SPF 70 or higher look at me like I'm completely wacko when I slather on my SPF 15 at the pool or the beach.  However, the sun protection factor 15 will allow me (who would typically burn after 10 minutes in the sun) to be in the sun 15 times longer before burning (hence, SPF 15).  This means that I can stay in the sun for around 2 hours with SPF 15 without worrying about getting a sunburn.  If I plan on being in the sun for 4 hours, I would wear SPF 30.

In my opinion, if you sweat or get in and out of a pool with sun protection on, it is best to reapply no matter what your lotion's SPF is.

Guys and gals: be sure to apply a good, face moisturizer on a daily basis with a high SPF so that it lasts all day.  Make sure that it has both UVB and UVA protection!  You'll save a lot of money on "procedures" later.

Got a comment?  Bring it!

The Super Awesome Super Food

Ah, the blueberry.  Since you are so delicious, yet so many people completely ignore you, I've decided to interview you in hopes that you can explain to the world why you are so wonderful. So, here we go.

Me:  So tell me, my sweet, favorite super food, why are you so blue?
Blueberry:  Oh, it's just a tint due to my high anthocyanin content.  In layman's terms, that means that I am a pretty color with lots of vitamin C, vitamin K, fiber and phytochemicals.
Me:  What are your other benefits?
Blueberry:  In various studies, I am known to be a natural anti-inflammatory (why take ibuprofen?) and have even been known to reduce risks of cancer.
Me:  Wow, I'm impressed!  Do you have any affect on blood pressure?
Blueberry:  Good question!  Yes, I have been in study after study, proving that I have the ability to control blood pressure, lower any high cholesterol levels and improve memory in older adults.  I'm also linked to reducing symptoms of depression!
Me:  That is amazing!  Are you high in calories?
Blueberry:  No, quite the contrary.  Check out my calorie content and other macronutrients here.  You'll be surprised.
Me:  Where do you come from?
Blueberry:  Although I can be found in Europe and Asia, I have more brothers and sisters than you can imagine that come from North America.
Me:  You seem to be really popular on YouTube, so I will leave our readers with this video to enjoy!

Snacker on the Loose?

Are you completely obsessed with snacking?  

It's time to make a change!

How many times a day do you snack out of complete boredom?  Of course, you may have several long lists of to-do items, whether you work from the local coffee shop on your computer, are a stay-at-home mom or have a typical office job, but you just...get...bored. Guess what?  It's a habit.  Good news!  You can break habits!

Cutting down on your snacking does not mean that you have to completely cut out snacks.  Your metabolism actually needs small amounts of healthy foods every 2-3 hours to keep your energy levels up and to burn fat.  If you only eat 1-3 times per day, your body will actually store fat because it has no idea when it will get more food.  You may lose weight, but that weight is in the form of muscle, not fat.  The less lean muscle that you have, the slower your internal furnace will burn fat.

In my opinion, here are several tips and suggestions to help you change your over-snacking or potato-chip-grabbing habits:

1)  Most hunger pains are the result of dehydration.  If you drink water throughout the day, you know that your hunger pains will be real.

2)  You hear people say that healthy snacking is not convenient.  Really?  I have been able to grab 2 stalks of celery and a jar of natural peanut butter a lot faster than I can open up a package of Ding Dongs and run out the door.  You have a choice to make a healthy decision or not.

3)  If you have purchased a bag of trail mix or raw nuts from your local wholesale grocery store, more than likely the bag is as big as your pantry door.  Be sure to break servings out into small snack size Ziploc baggies so they are easy to grab and go.  Allowing yourself to take the entire bag with you could potentially end up a complete disaster.

4)  Always carry healthy snacks with you in your car, briefcase or purse so that you are never tempted to raid the vending machine or stop for fast food.  Small serving sized bags of raw nuts (walnuts or almonds), OStrim Ostrich & Beef Snack Sticks or fresh fruit that does not require refrigeration (apples, oranges) are great options when you're on the go.

5)  Brag about your new changes to everyone that you know!  It's almost like writing the lyrics to a song on paper, over and over.  You are more likely to remember the lyrics if you write them down, right?  By telling others about your new "better" habits, not only are you more likely to stick with it, but the more people you tell, the more accountability you have.  Shoot, why not announce it on Facebook?

6)  Get a FREE membership at www.myFit5.com and track your foods.  (It's free until beta testing is over, so if you join now, you'll be free for life!)  Logging your foods is a super idea when you're wanting to tone up or lose weight.  Most people are completely shocked when they finally track their daily calorie intake.  What you learn from logging your foods can help you become a better planner when it comes to meals and snacking.

Don't just walk the walk.  Talk the talk!

Post Cardio Cardio Cardio Drink

That's right.  I had three cardio sessions this morning and needed a sweet, filling drink that replenishes glucose and potassium that is also high in protein.  What I came up with was unbelievably amazing, in my opinion!

First things first...I do not recommend doing three cardio sessions in a morning, so let me explain.  I am in the process of training my new dog to run with me, so we are doing short 15-minute sessions several times a day.  I started my morning out with a 15-minute run with Jake, followed by a 45-minute session at the gym between the elliptical and stepmill.  I then had my typical breakfast of egg whites and Ezekiel cereal before heading out for another 15-minute run with Jake.  A couple of hours had gone by since breakfast, so I was ready to re-fuel!

Starting with the appliance that gets the most use in my kitchen, the Vitamix Blender, I blended the following ingredients:

14 ounces cold, filtered water
1 1/2 scoops Dymatize Nutrition ISO-100 Whey Protein in Gourmet Chocolate flavor
1/2 frozen banana (medium size)
1/4 tsp cinnamon
1/4 tsp vanilla extract



No ice is necessary as long as the banana is frozen.  If you have a sweet tooth like me, you will love this 205-calorie drink!