Thursday is Halloween and there is no doubt that your kid will be bringing home more candy than one person can consume in a decade. And, needless to say, some of that candy might look “suspicious” and need to be “taste tested”. I mean you don’t want your kid getting sick from bad candy, am I right? (on a side note, I always found it a little odd that my dad only checked out the chocolate candy and left the gum, Smarties and Jolly Ranchers for me to “look over”). Before you dig into the candy bowl this year, check out how long it takes to burn off those treats (via Self Magazine)
8 miniature York Peppermint Patties = 150 calories. To burn off a serving size of three pieces, you’d need to do about 17 minutes of biking at a moderate (12 to 14 mph) pace.
1 roll of Smarties = 25 calories. For each roll to reach for, you’d have to tread water for six minutes to burn off those calories
6 small Tootsie rolls = 140 calories. It may only take a seconds to devour the recommended serving size of six pieces, but you’ll need 40 minutes of moderate walking (at 3 miles per hour, or a 20-minutes-per-mile pace) to burn them off.
2 Fun Size Snickers bars = 160 calories. Two Fun Size bars equals about 22 minutes of vigorous Vinyasa yoga.8 Starburst = 160 calories. Since each Starburst square is 20 calories, to burn off a recommended serving of eight pieces, you’d have to do about 50 minutes of Pilates.
3 Snack Size Hershey’s Milk Chocolate bars = 190 calories. This snack that will take about 59 minutes of light to moderate weight lifting to burn off.
2 Reese’s Peanut Butter Pumpkins = 350 calories. Eat both pumpkins and you’ll need to run about 33 minutes at a 10-minutes-per-mile pace to cancel them out.
1 caramel apple = 250 to 350 calories. The apple itself is about 100, but the real damage comes from the caramel and other sugary extras. To burn it off, you’re looking at about 40 minutes of moderate effort–no breaks!–on the rowing machine at the gym.
This Halloween make sure your treats are just that – TREATS!!! Treats are meant to be consumed in moderation and enjoyed. You can reach into your kids bucket for a little bit of this or a piece of that, but don’t try to grab as much as you can and gobble it down before they can notice. To keep yourself at bay, limit yourself to 100 calories of candy so you don’t feel “tricked” in the morning when your pants don’t fit and you feel bloated. Here are a few example of the treats you can get for 100 calories or less:
1 Fun Size Butterfinger Bar
2 Twix Minis
3 Milky Way Midnight Minis
4 3 Musketeer Minis
10 Gummie Bears
13 Pieces of Candy Corn
28 Milk Chocolate M&M’s
And if you really don’t want the candy in your house after November 1st, here are a few ideas on how to rid your home of those treats:
Put the candy in freezer bags and store them in the freezer to bake with later
Ask the “Switch Witch” to pay your house a visit. The Switch Witch comes in the middle of the night and switches out the candy for a toy. Now, make sure your kids know about this and are on board or else you might have a whole other issue on your hands.
Organize a candy drive and donate the candy to Operation Gratitude. Operation Gratitude sends care packages to the awesome American Soldiers who make it possible for us to do fun things like Trick Or Treating.
You have been training, planning and working hard towards a goal and BAM! You hit a road block. Whether it be an injury, a change of plans or an act of God, but you are now sidelined by a setback. You are now faced with 2 choices . You can A) give up B) get back in the game. You don’t have to let a setback be the end of your journey – you can take the opportunity to view it as a set UP to a new goal.
A Goal Within A Goal
Many athletes train for a particular event only to be stopped in their tracks by an injury. They don’t give up on their sport and throw in the towel. They reassess their overall goal by reaching for a new goal – recovery. Their eyes are still on the big prize, but they have to work on a new goal in order to get back in the game. Take a cue from them and set yourself up for a new venture. As you heal , try a new activity like yoga or swimming. Set a goal that you want to achieve within your new activity. As you recover, you can still “compete” by challenging yourself to learn and perfect a new pose or stroke.
Change Of Plans
Maybe your setback was due to change of plans on your part or the event was cancelled. This happens A LOT to runners because of poor weather conditions. It’s very frustrating, but if you trained for a race your training doesn’t have to be for nothing. Find another race! Running a race that you don’t have planned or is unfamiliar to you can be exciting and fun. If finding another race is not an option, then run your own race. When the weather improves or your schedule clears up, map out the distance you planned to run and get after it. You may not get a finisher medal, but knowing you stuck with it is reward enough.
It Ain’t Over ‘Til It’s Over
Sometimes setbacks actually mean giving up on your goal. Things happen that can permanently halt your progress, but don’t let it stop you from excelling. Find a new goal that fits into your life and your abilities but also takes you out of your comfort zone. The fear of something new and challenging can be refreshing and exciting. excel
No matter what your setback is, don’t let it get you down. It may take you a little longer to reach your goal or take you in a totally different direction, but you can still persevere.
Recently decide to start strength or weight-lifting program, but don’t know where to start? Do you walk in to the gym and you’re not sure what machines do what? Everyone has been in this position at least once before; we were all once new at the gym, and you didn’t know where to go or what to lift or how to use the machines. Well, have no fear – your beginners guide to lifting is here!
First off – you have to get your body warmed up before you start working your muscles. Doing a short, low to moderate intensity warm up on any cardio machine for 5-10 will increase the blood flow and warm up the muscles preparing them for the workout.
Now that you are warmed up and ready to go, it’s time to do work.
Leg Press – Sit on the machine, feet shoulder width apart and heels flat on the platform. Release the safety handle(s) and lower the knees towards the chest, keeping your low back and hips flat on the pad. Once your legs are at a 90 degree angle, return to the starting position. Repeat for 12-15 reps, 2-3 sets.
Assisted Pull up Machine - This machine will allow you to do a perfect pullup by helping you pull up your own body weight. Grasp the handles slightly wider that shoulder width, pull yourself up to the bar and slowly lower yourself down until your arms are straight. Repeat for 12-15 reps, 2-3 sets.
Chest Press Machine – This machine is a great way to help beginners perfect the chest press/bench press movement. Set the machine so the handles are right at chest level. Push the weight out, keeping your back on the pad, and as you bring the handles back towards your body, stop before your hands are in line with the chest. Repeat for 12-15 reps, 2-3 sets.
Dumbbell Curl and Press – This exercise is great for the biceps and shoulders. Hold a pair of dumbbells at arm’s length and sit on a bench. Without moving your upper arms, curl the dumbbells up to your shoulders. Rotate your palms so they face away from your body, and press the weights above your head. Return to the starting position and repeat. Repeat for 12-15 reps, 2-3 sets.
Tricep Pressdown – This exercise Attach a straight bar to the high pulley of a cable station. Bend your arms and grab the bar with each hand, your palms facing the floor. Keep your elbows locked to your sides and bend your elbows so your arms are in a 90 degree angle. This is your starting point. Keep abs tight and without moving your upper arms or leaning forward or back, push the bar down until the arms are fully extended. Slowly return to the starting position. Repeat for 12-15 reps, 2-3 sets.
Plank – THE BEST exercise for the core! To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or stick your hips in the air. Hold for 15-60 seconds, 2-3 sets.
It’s been a little over a week since my 2nd figure show – the NPC North Star. Since this wasn’t my first rodeo, I thought I knew what to expect the 2nd time around BUT…you know what they say about what happens when you assume things. As I prepped for my first show in June it was a breeze!!! I had the eye of the tiger, I was a fighter, I was a champion, you’re gonna hear me….whoopsies. Guess I shouldn’t listen to Katy Perry when I blog. Any who, I was in the game and I was ready for a fresh, new challenge. Since I didn’t know what to expect and I was afraid of doing anything wrong that would derail me, I did exactly what my coach told me. My workouts, diet and mindset were on point. And since I was so diligent, my peak week leading up to the show was easy. No major diet or workout changes, just the normal peak week stuff. I was actually surprised how “easy” training for a show was for me. Yes I was scared and yes I had rough days, but I LOVED it. After my show, I was ready to rock my next one and take it to the next level. So during my short “off season” I pushed hard. I took my workouts to a NEW level. I added a lot of muscle, I felt strong and I felt ready to bring a different and better body to the stage. This is where the Ass-You-Me comes into the story. Right around the 8 week out mark something happened. I hit a wall. Not a bump in the road, not a short little divider wall that you could peek over. Nope what I hit might have well been the Sears Tower. I’m not 100% sure why it happened or what caused it, but it may or may not have been in the form of what was in between the ears of a certain 4’11″ fireball. Whatever the reason, I couldn’t get my head in game. I had a fire burning in my heart and a hunger to be my absolute best, but I was struggling mentally, emotionally and physically. I did my workouts and I ate my meals but everything felt so hard. I couldn’t understand what was going on. Why was the first go around so fun and easy and this one wasn’t? I did the only thing I knew how to do and I started blaming myself…I must be doing something wrong…it’s all in my head…suck it up buttercup… As you might guess, that way of thinking wasn’t doing ANYTHING for me. It just started a nasty circle. Question – blame – feel bad and insecure – lay awake at night worrying – wake up exhausted – repeat. I turned to my coach (which I should have done in the first place) and we had a long heart to heart. He talked to me about what was going on and help me recognize what I just couldn’t see for myself. I was so “into” the training that I wasn’t seeing that I had been training super hard for 10 months and my body needed a break. (ok…time for a redemption break here. Yes, I am a trainer -and a damn good one at that – and yes, I know all about how important rest is to the body. I was just into my training and going from goal to goal that I didn’t realize how long and hard I had been pushing to make the gains I was making. I guess I was caught up in the fun of it until my body decided that it was time to leave the party). So 2 weeks out from my show I decided to back out of my “to be 3rd show” on October 26th and finish strong with the North Star on October 12. After that I would have a long break and let my body rest, but until then I gave it my all. I made the decision to enjoy the ride and have fun. And on show day I felt ready to rock the show – and I did. I placed 2nd in Figure A class and I couldn’t have been more proud. Even though I didn’t do as well as I did in my first show, this was actually the bigger victory for me. This time I felt I EARNED it. I struggled and I over came. I wanted to give up so many times but I powered through. I learned a lot about who I am as an athlete and as a person and when to honor the person and let the athlete take the bench. So, after a little relaxation, recovery and refueling this winter, get ready….cause this spring you’re gonna hear me ROAR!!!!
And a huge thank you to all of the special people who made that day so amazing!!!!
All too often when someone’s energy levels are low, they often reach for a caffeinated drink or worse they eat a bunch of carbs and sugar for a short burst of energy. The energy obtained from these methods doesn’t last, and can have some negative consequences- Energy Crash, irritability, weight gain, insomnia, and even anxiety to name a few.
There are many overlooked vitamins and minerals that can keep your energy going all day long. This is a natural way to help keep you healthy both mentally and physically, and it won’t have the negative effects associated with quick fixes. This article will underline some great vitamins and minerals for good health, well-being and energy that can be obtained through foods or dietary supplements.
Small amounts of zinc are necessary in every diet to help the body produce proteins. Zinc also helps your body manufacture the enzymes that help digest your food, and stimulates your immune system.
Foods containing zinc: Oysters, Toasted Wheat Germ, Liver, Sesame Seeds, Low Fat Roast Beef, Dark Chocolate, Peanuts
Recommended Dosage: 8 mg daily for women and 11 mg daily for men
Vitamin C reduces inflammation, stimulates the immune system and restores the mucous lining of the gastrointestinal tract. In addition, vitamin C creates an environment in the digestive tract that helps control the overgrowth of yeast, bacteria and parasites.Vitamin C performs cellular functions in the body, which means it restores all the damaged cells back to the original form, while the body is resting. Vitamin C is needed in order to properly absorb and use iron.
Foods containing Vitamin C: Oranges, Guava, Red Sweet Pepper, Kiwi, Brussels Sprouts
Recommended Dosage: 75 to 90 mg per day/ men requiring slightly more than females
Iron is an essential mineral needed for the manufacture of haemoglobin, the part of red blood cells that carries oxygen and is needed for energy production. When iron levels are low, red blood cells can’t carry enough oxygen to the body’s tissues, causing fatigue.
Foods containing iron: Red Meat, Egg Yolks, Dark Leafy Greens, Liver, Dried Fruits- (Prunes, Raisins)
Recommended Dosage: 18 mg daily for women and 8 mg daily for men
Vitamin B12 is needed for manufacture of red blood cells (along with folic acid). B12 helps the body’s use of iron and is also required for proper digestion and how your body digests carbohydrates, the absorption of foods, the synthesis of protein and the metabolism of carbohydrates and fats all of which are directly related to energy levels.
Foods containing B12: Beef, Poultry, Fish, Eggs, Milk, Clams
Recommended Dosage: 2.4 mcg per day
Folic acid is a B vitamin (also called B9 or folate) needed for the manufacture of red blood cells.
Fatigue is associated with both a simple folic acid deficiency as well as megaloblastic anemia. Because folic acid is easily destroyed during cooking, it is one of the most common vitamin deficiencies.
Foods containing Folic Acid: Leafy green vegetables, fruits and dried beans are natural sources of folate. Enriched breakfast cereal fortified with folic acid can also provide 100 percent of the daily recommendations.
Recommended Dosage: 400 and 800 mcg per day
Magnesium is needed for the production of ATP, which is the main energy-producing molecule in the body. Magnesium is also responsible for other body functions like absorption of calcium, muscle health and producing healthy red blood cells. Magnesium provides the cells with additional fuel needed for energy production. Many of the enzymes your body needs to make energy can only be activated by magnesium. Finally, magnesium aids in the regulation of other important nutrients such as calcium, copper, zinc, vitamin D and potassium.
Foods containing Magnesium: Halibut, Tuna, Artichokes, Bananas, Buckwheat flower, Almonds
Recommended Dosage: 350 mg per day
I am a little under 5 weeks out from my 2nd figure show and 7 weeks out from my final show of the year. And if you have ever competed in a show, race or a some type of competition, you know that as the event gets closer, you have doubts that sneak into your head. Will I be ready? Can I do this? Am I where I should be in my training? The last week I have been stuck in this place. Every question that a person can have going through their head – I had it. Even the dreaded “maybe I should back out now”. Now, I am not your typical worrier – I AM THE WORRIER. I freak out over every last detail, obsess about what can go wrong and I have to double and triple check EVERYTHING to make sure I am doing not missing a thing. Yesterday my doubts came to a head. When I was training for my last show, at this point I was on a very different diet and my body was a lean, mean, muscle machine. My body had completely transformed and I was getting positive feedback all the time. This time around I am hearing less “wow you look so different”, I feel bigger, fluffier, and – as a female – THAT IS A HARD PLACE TO BE. Now, I am NOT one who likes compliments. In fact, they embarrass me. But, when you hear great feedback about how your body has transformed and the muscle that I have gained – it was almost like a pat on the back for all of the hard work I was doing. I emailed my awesome coach, Brandan Fokken, and expressed my worry. He explained to me that I was exactly where I needed to be at this point in training. His plan for me was to hold me back a bit from the “leaning out process” to help me keep the muscle I had gained during my time between shows. And in his words “NO WORRIES”. What? First of all – I was feeling like all I gained was fluff and second – no worries? What? If you tell me not to worry, I worry more!
Last night, thanks to a late afternoon coffee run to Dunn Brothers, I was wide awake at midnight. Being the only one awake in the house and not wanting to wake the hubby with the sounds of the crappy infomercials, I logged onto Facebook. Mistake #1. Scrolling through my newsfeed, I ran into about 4 million “Fitspiration” pictures. I stopped on a picture of a Pro Figure Competitor who is a few weeks away from competing at the Olympia. Mistake #2. I started comparing myself to her and the pity party started.
WHAAAAAAH! Someone call a WHAMBULANCE!!!!
“I won’t be ready”
“I need more muscle”
“I should have worked harder in my off season”
“I haven’t made any improvements”
“Blah, blah, blah, blah”
This is when I seriously had a cartoon light bulb going off above my head moment – OR it could have been my sleep deprived coffee buzz. Either way, I had an idea.
Type, type, type.
Click picture of when I started training. Drag. Paste.
Click picture when I was 1 week from show. Drag. Paste.
Click picture of Friday’s check in. Drag. Paste.
Click, click, click. Save. Viola.
***SLAP IN THE FACE***
On my screen staring back at me was the reality, truth and real life proof I needed. I was looking at my transformation over the last 8 months. I saw what I needed to see.
My first picture that I sent to my coach was in January and yeesh. That’s all I will say about that.
My second picture was when I was 1 week from competing. Not to toot my own horn, but I looked good. I had muscles that didn’t exist in the first picture and some big changes had been made.
The third picture was the picture I sent my coach on Friday. When I compared the 2nd picture to the one from Friday, I was kind of shocked. I HAD made the changes that I wanted to since my last show. My muscle mass had increased and I was pretty close to the same “leanness” as I was from my last show. And why would I expect to hear how I was transforming and my body was making all of these changes? I am only up a few pounds from “show weight”. All the big changes happened as I trained for the first show. This time around I was just staying on track.
Here is where the DUH moment settled in. In front of me was just what I needed to see. I see myself every day, so it was hard to see the changes that I had made. Looking at the proof in pictures made me realize how important tracking progress is. I was focusing too much on the end goal and what I needed to do, that I wasn’t seeing what I had done and what is happening right now. Every week I send check in pictures to my coach, but I wasn’t taking the time to really look at them. I never took the time to look back at where I had been, I was just too focused on where I was going.
PS – I won’t be sharing the pictures with you, but I will share with you this picture of what happens when I drink Dunn Brothers.
Are you looking for a fast, efficient and equipment free workout that will challenge your entire body? The 30 x 3 Workout is perfect for beginners – it can be done in a gym, in the privacy of your home or at the park while your kids play. Ready for a challenge?
30 seconds WORK, 30 Seconds REST, 30 Minutes (thus the 30 x 3) and you’re done. Complete this circuit 6 times for a great, heart pounding workout.
30 Seconds: Squat Jump
30 seconds: Rest
30 Seconds: Mountain Climbers
30 seconds: Rest
30 Seconds: Jumping Switch Lunge
30 seconds: Rest
30 Seconds: Jumping Jacks
30 seconds: Rest
30 Seconds: Burpees
30 seconds: Rest
Repeat for a total of 6 circuits
Need a little more of a push? Try the 30/20/10 Advanced Circuit
30 seconds Strength, 20 seconds Cardio and 10 Seconds REST = 30 Minutes and you’re done. Complete this circuit 6 times for a great, advanced full body workout.
30 Seconds: Squat
20 Seconds: Squat Jump
10 Seconds: Rest
30 Seconds: Pushup
20 Seconds: Mountain Climbers
10 Seconds: Rest
30 Seconds: Alternating Reverse Lunge
20 Seconds: Jumping Switch Lunge
10 Seconds: Rest
30 Seconds: Bench Dips on a Chair
20 Seconds: Jumping Jacks
10 Seconds: Rest
30 Seconds: Plank with Shoulder Tap
20 Seconds: Burpees
10 Seconds: Rest
Repeat for a total of 6 circuits
“Tera helped me train for and complete my first 5K run. At 56 I never thought that I could do it, but Tera encouraged me and helped me realize that I would never know what I could do if I didn’t try.”
— Kris L.