Workout review – “Ripped in 30″

I have a love-hate relationship with Jillian Michaels. I love that her workouts push you and get results, but I hate that the workouts push you, make you sore and tired! I know the old saying is true: “no pain, no gain” but I’m sure I’m not the only one who curses Jillian while working out, and then goes “man I love her” when I can wear jeans in a smaller size.  I decided to add another JM workout to my routine for 2012: “Ripped in 30.”

“Ripped in 30″ uses the same circuit training formula as her “30 Day Shred” DVD: three minutes of strength, two minutes of cardio, and one minute of abs repeated in three circuits per workout. But instead of three sets of routines like in 30DS, you get four in Ripped.  You do each workout routine for six days straight before moving onto the next one.  

The good:

•  There is a lot of variety in each week and from week to week. You never repeat an exercise from a previous week. In week one for example, she has you do push ups. You won’t do push ups again in subsequent weeks. 
• As in 30DS, she provides you a modified version to follow and an advanced version. You pick the one you think you can handle.
• She stresses proper form. She steps out of her own workout and points out how her assistants are bending at the knees, holding their backs, pushing their tushes out, etc.  She also demonstrates how NOT to do a move. It’s all about preventing injury!
• It’s basically a 25 minute workout with warm up and cool down. It doesn’t take a lot of time out of your day to get results, but you do need to push yourself.
• All you need is hand weights (one set lighter (3-5 lbs), one set heavier (5-8 lbs) and a mat if you’re on a hard surface.

The bad:

• It isn’t clear when you should be using a lighter weight or a heavier weight. I just guess based on what I know my own strength is. I know for bicep moves, I can handle a heavier weight. For triceps, I need the lighter one. You’ll have to do some trial and error here.
• The meal plan suggests some specific products and recipes that surely don’t appeal to anyone.  Substitute a similar product of your liking.
• The stretching for each muscle could stand to be a little bit longer, but it is a better stretch than 30DS.

Of course, doing the exercise isn’t going to be enough if you don’t watch what you eat.  This is why Jillian also includes a link to access a 30 day meal plan, as mentioned above. She provides suggestions for breakfast, lunch, dinner and daily snacks. And it won’t cost you an extra penny to follow the plan.  I have not been using her meal plan, but rather just eating my regular foods and counting my calories. I eat no more than 1550 calories a day.

I started doing Ripped in 30 on January 4. After the holidays I got back into regular eating and I workout Sunday to Friday. I have lost 5 lbs, according to my weigh-in this morning.  I have had muscle soreness, but I know that means I’m getting stronger. Don’t get discouraged by the soreness! Your muscles adapt very quickly and after the third or fourth time through the routine, your muscles have already started to adapt and the soreness diminishes a lot. I just completed week one yesterday. In the first couple days, my hamstrings were sore. In the last half of the week, my hamstrings did not get sore after a workout.

Losing weight takes serious dedication and you really do have to push yourself and keep the body guessing. But the results are worth it! Take 25 minutes out of your day and try Jillian’s DVD. Don’t expect to look like a ripped up bodybuilder by the end of 30 days, but most certainly you can expect a few pounds and inches lost! Good luck!

Ripped in 30

Get your butt kicked by Tommy Europe!

Tommy Europe will be conducting a butt-kick bootcamp this weekend!

Ok, so I’m sure I’m not the only one who’s had the guilty pleasure of watching Tommy Europe whip people into shape on shows like “The Last 10 Pounds Bootcamp” and “Bulging Brides.”  I’ve watched the progress he gets out of these women in such short time and think “damn I wish I had him as a trainer. He knows how to eliminate the trouble zones!” Not to mention that he used to play for my favorite football team (Winnipeg Blue Bombers) and is chiseled like a statue of a Greek god. LOL.

Well, I happened to hear a commercial on the radio the other day that Tommy is coming to Winnipeg to conduct a bootcamp session this weekend. The downside for me is that my Saturday is booked solid and I will have to miss it.   But if you’re a sucker for punishment, and are interested in getting trained by a hardcore expert, (and live in Winnipeg) here are the details:

 

When: Saturday, Jan. 14/12:

- 10:00 am Registration will open
- 10:15 am Q & A / Meet & Greet will begin
- 10:45 am SHRED Bootcamp will start
- 12:00 pm Meet & Greet / Q & A will continue

Central Corydon Community Centre (Crescentwood site)
1170 Corydon Street, Winnipeg, Manitoba, R3M 0Z1
http://www.gorillajack.com/tommy-europe-shred-bootcamp.aspx

Pre-registration ended yesterday, but if you don’t mind paying the $60 for the drop-in fee, and get there early enough, there might be shot for you to get trained by Tommy.  If you happen to go, let me know how it was!

Flax – the superseed!

On a recent grocery shopping trip, I picked up a bag of milled flax seed. As part of getting myself back on track in 2012, I was advised by my sister, who is studying nutritional sciences, that flax is a good item to add to your diet.  Why?

Flax fights cholesterol. Not a particularly concerning issue at my age, but why not keep it low?  Also, flax helps to ward off diabetes.  It has been discovered that the omega-3 fat and high fiber in flax may play a role in the fight against diabetes.  Naturally then, if it fights cholesterol, it also helps to fight heart disease.

Flax seed may also be a key to warding off cancer. It is high in lignans, which may  be a natural cancer blocker. Flax contains up to 800 times the amount as in any tested plant food. Flax seed is also high in alpha linolenic acid (ALA) and fibre, which has been found to be promising at warding off cancer, particulary breast and colon cancers. The high concentration of fibre has also been shown to help reduce the need for laxatives and therefore increase regularity. Fibre also helps to keep you fuller for longer, so you’re less likely going to be tempted to cheat on your meal plan!

Flax can be used in baking, or simply sprinkled on your cereal or yogurt, as I’ve been doing. Two tablespoons a day is a recommended use.

For more details on the benefits of flax, check out this article from the Flax Council of Canada.

A variety of flax products

A cereal I enjoy that contains flax - FlaxPlus

I Blew It

My diet plan that is. I knew that I would gain weight over the holidays – that is inevitable. I figured, “ok, enjoy yourself because you’ll get back on track in the New Year.”  I enjoyed myself a little too much.

But it didn’t just start over the holidays.  It started back in October.  One small change in my life at that time threw my whole routine out of whack. My husband went out of town for work for about a month, while I also started a new job that requires an hour commute both ways.  By the time I got home, I had to take care of everything myself and I didn’t have time to workout, cook supper, prepare for the next day and get to bed at a reasonable hour.  So that was where the slide began.

My husband came home, and I started working out but not as regularly.  Come December, it was 3 weeks of non-stop family gatherings, parties and social activities.  From October to December 31, I put on at least 10 lbs.  I am ashamed of it.  I still wear the same size clothes, but I did notice things fitting a little bit differently than before.

BUT – and this is key – I am not going to let it continue. This is how we suddenly wake up one day and realize we’re 25, or 50 or 100 lbs overweight. We just go “oh well, I messed up,” and we don’t do anything to fix it.  Starting today, I am back to tracking my calories and I will work out for at least half an hour 6 days a week.  I had a goal weight to hit in 2011. I didn’t get there.  I took a few steps backwards.  But I resolve to get back on track.  I have still kept off more than 50 lbs and I am proud of that accomplishment. I will not let myself gain it back. I worked too hard.

I know it’s hard to do. It’s all about baby steps.  Start by tossing out all those Christmas cookies and chocolates. Increase your fruit and vegetable intake. Drink a cup of water before each meal to make your stomach a little fuller.  Get at least 30 minutes of exercise a day – weight lifting, walking, dancing, whatever! Just move!

Do not let one little setback equal your defeat.  I won’t.  It’s a new year. Start fresh and make it your resolution not to give up. We are all capable; we just have to set our minds to it.  Best of luck to you (and me!) in 2012.
Below: me in 2009 (left) and in 2011 (right).  If I can do it, so can you.  I like how I look in the right too much to let myself keep sliding.

Get Greater Results With Peripheral Heart Action

Ever heard of Peripheral Heart Action, or PHA? If not, you are likely not the only one.

PHA is is a form of bodybuilding training designed to keep blood flowing through the body during the entire workout. A PHA workout involves alternating working the upper body and the lower until the workout is finished. This keeps the blood constantly flowing back and forth, not allowing it to pool and develop a lactic acid build up. This type of workout places more demand on your cardio system as the blood flow isn’t able to get into a pattern as it would if you kept working the same muscle group. It’s constantly forcing your heart to push the blood up and down.

An example of a PHA workout may consist of:

1. squats
2. bicep curls
3. lunges
4. shoulder presses
5. squat jumps
6. punches.

You should aim for 10-15 reps of each exercise and to do them with little to no rest in between. Once you’ve completed a circuit, you can take a minute to rest.

For an example of a PHA circuit, check out this video.  Remember to always maintain proper form and consult a physician if you’ve never done intense exercise before.  As always, to see results, it’s important to remain consistent and to eat a healthy diet.

Apologies and avoiding holiday indulging!

I must start by apologizing for my absence. My regular routine got thrown into a major loop recently, and I neglected myself and my blog for some time. I will admit I wasn’t as dedicated to paying attention to my eating and exercise routine as I should have. But I didn’t let myself go hog wild. I tried to be careful during the week, even though I wasn’t working out, and I have managed to hold steady. I’ve worked far too hard to lose 65 lbs thus far and it would be a travesty to let myself slide again. Logging into Sparkpeople.com this morning (that very helpful site that tracks your calories and workouts), I noticed an article that I thought would be good to share as we begin the countdown to Christmas. Don’t let the holidays sabotage your hard work!

Busting the Top 5 Excuses to Overindulge During the Holidays

Strategies to Cope with Holiday Eating
– By Becky Hand, Licensed & Registered Dietitian

‘Twas the night before Christmas, when all through the house,
Everyone was eating…even the mouse!

The most wonderful time of the year is back, and that means one thing: notorious holiday parties! Between the office buffet, neighborhood open house, family gatherings, religious festivities, and community get-togethers, sticking to a healthy eating plan becomes, well, difficult to say the least.

The reason? Simple. Tempting, high fat, calorie-laden dishes are the common denominator of almost every holiday celebration. And excuses for overindulgence are as easy to find as holiday cheer.

Check out the following excuses. If any of them sounds familiar, don’t worry. SparkPeople has the strategies to help you deal with these excuses, and still enjoy the holiday season.

Excuse #1: The food looks and tastes so good! How can I resist?
It’s true—there will be plenty of terrific foods. But will you feel good after you eat them? Imagine yourself overindulging. How do you feel afterwards? Was the taste really worth it? Could you have received the same pleasure with a smaller amount?

Excuse #2: It’s a special occasion. It only comes once a year.
The holidays only come once a year, but the parties, events, and gifts of food never seem to end! Stop and decide which ones are really worth the splurge. When it is time for the splurge, bank calories from earlier in the day.

Excuse #3: Everyone else is eating. The hostess will be offended.
Just because everyone is eating does not mean that you have to eat everything too. Choosing smaller portions shouldn’t offend anyone. Remember, “If you half-it, you can have it.” And sometimes it may be necessary to “just say no”.

Excuse #4: I should offer desserts to the company in my home.
Keeping your favorite desserts at home usually spells trouble. When treats are in the house, more of the dessert usually ends up in you, rather than your guests. Therefore, keep some low fat, low-calorie alternatives on hand. Check out SparkPeople’s Dessert Recipes for some ideas. Make a trip to your local library and flip through the healthy holiday cooking magazines and books for other creative alternatives.

Excuse #5: I’ll get back to my healthy eating plan tomorrow.
This thinking is okay, as long as it is realistic. Make sure an occasional splurge does NOT become a repeated excuse (or turn into “next week” or “next month”).

Putting It All Together…
The best defense against holiday eating disasters is a combination of both planning and strategy:

1. Take inventory. Identify all the situations that make it difficult for you to eat healthy during the holiday season. Is it office parties? Food courts at the shopping mall? Family gatherings? Extra baking and cooking at home?

2. Plan a system of attack. For example:
Bring a low calorie appetizer to the office party.
Don’t go shopping on an empty stomach.
Use healthier substitutions and make a low-calorie, low-fat dessert for the family gathering.
Budget calories throughout the day, so you can afford to spend a few more at the party.
Burn extra calories in a longer-than-usual exercise session. Some research shows that adding just 10 more minutes of intense exercise to your usual workout can stave off holiday weight gain.
Stay focused by getting 7-8 hours of sleep nightly.

3. Remember to reward. Making it through the holidays can be hard work. Establish a reward system to stay motivated along the way. Deposit a pre-determined amount of money (the amount should be based on what you can financially afford) in a jar every week that you are able to follow your healthy eating plan. Then after the holidays—when the sales are big—go out and buy something special just for you!

4. Stay positive. Everyone makes mistakes, so there will be times when even the most disciplined person will slip. Don’t worry or stress during these mishaps—it is critical to get back on track. Staying positive is half the battle.

Remember, armed with a good plan and a positive attitude…
You will be nestled all snug in your bed,
While visions of carrot sticks (and low-calorie dip) dance in your head.

Workout review: Jillian Michaels’ Banish Fat, Boost Metabolism

This week, I’m going to tell you a bit about one of my workout staples. One of my best friends bought the Jillian Michaels’ “Banish Fat, Boost Metabolism” DVD and let me borrow it a few months ago.

Firstly, the great thing about this workout is that it doesn’t require any equipment. Every move and circuit uses your own body for resistance. If you don’t think you can get a good enough workout without equipment, guess again. It keeps your heart rate up, and challenges you right through to the end.

Secondly, it offers a wide variety of moves to challenge every muscle of your body. The workout is a 40 minute set divided into seven circuits of six minutes each plus a warm up and cool down, for a total of about 55 minutes workout time. Jillian will “walk” you through kickboxing moves, plyometrics, calisthenics (which is the circuit I hate the most!), ab work and cardio. If you’re not sweating buckets by the end of this, you’re not working hard enough.

Thirdly, Jillian has two other people doing the workouts with her. One of them does moves in a more advanced fashion for those of you who are quite fit and looking to ramp it up. The other does them in a modified version for anyone with injuries or who isn’t ready for high intensity. Make no mistake though, the modified version does not mean it’s easy.

The first time I did this workout, I could not complete the whole DVD. I got through 5 of the 7 circuits. But if you stick with it, you’ll make it through the entire workout. Yes, you’ll be tired; yes you’ll be sweaty; but you’ll also notice that after a couple of weeks, you suddenly find that you can get through it easier than the first time you tried it.

The one thing I don’t like about this workout is how many times Jillian stops working out to go over to the “dancers” as she calls them to comment on how they are doing the moves. I understand that she is trying to explain  proper technique, but I’d really like to see Jillian getting as tired and sore as I am!

I highly recommend this DVD if you’re looking to ramp up your workout routine and get results. Don’t believe the claims on the DVD of losing “up to 5 lbs per week!” That is unlikely for the average person. However, if you’re eating right and doing this workout 3-5x a week, you should definitely see 1-2 lbs a week come off.

So, have you tried this workout? What did you think? If not, will you give it a shot?

Monday Recipe Makeover: Slow Cooker Marinara Chicken and Vegetables

Here’s another recipe made over to be healthier by Chef Meg Galvin of SparkPeople.  Chef Meg made over a versatile member recipe by adding extra vegetables and reducing the sodium. Serve with a side salad or over whole wheat pasta or brown rice.

Ingredients:

2 pounds boneless, skinless chicken breasts

4 cloves garlic, peeled and crushed

4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained

4 medium ribs celery, diced (1 cup)

2 small zucchini, diced (2 cups)

1 bell pepper, cored, seeded, and diced

One 18-ounce jar low-sodium marinara sauce

1 tsp dried basil

1 tsp dried thyme

Directions
1. Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper.  Pour the marinara sauce over all, and sprinkle the basil and thyme on top.
2. Set the slow cooker on low and cook for 6 to 7 hours. Before serving, shred the chicken with a fork.

Makes 8 servings.
Nutrition info:
Calories per serving: 164.2
Total Fat: 2.1 g
Cholesterol: 65.7 mg
Sodium: 142.4 mg
Total Carbs: 7.9 g
Dietary Fiber: 1.8 g
Protein: 27.3 g

Plyometrics – what is it and why it works

You may have heard the term “plyometrics” or jump training around your local gym or on TV. In brief, plyometric exercises involve movements where a muscle is loaded and then contracted in rapid sequence. Plyometric exercises train our muscles to reach maximum strength in minimal time. Translated: Plyometric exercises can help you get stronger, faster, and more efficient.

Here is some good information I found to explain plyometrics from TheFitnessMotivator.com:

How do Plyometrics work?

Our muscles are inherently elastic. By making use of this elasticity and neuromuscular reflexes, we can increase the speed and power of our steps, jumps, kicks, and throws. An athlete that is trying to maximize their performance could benefit by adding some simple plyometric exercises to their workout routine.

Most plyometric exercises involve a stretch / recoil phase in which the muscles are “cocked” and ready for action. Examples of this are bending our knees before we jump or pulling our arm back before we throw. This lengthens our muscles and stores energy in them like a recoiled spring or a stretched rubber band. The goal of plyomteric training is to maximize the efficiency of this process so the maximum amount of energy is converted in the least amount of time. And like of all of our other training, this comes about through repetitions.

When you start a plyometric routine, make sure that you use footwear that provides proper ankle, arch and lateral support. Be careful – These exercises can cause a lot of stress on our body, and without proper precautions and rest, injury could result. Another consideration is the surface used for training. A grassy surface would be best, but make sure to avoid surfaces that are too hard (concrete, pavement) and also avoid those that are too soft (sand, exercise mats). Hard surfaces are unforgiving and translate a lot of force onto our joints. Soft surfaces will absorb much of the energy of our lengthened muscles and reduce the power of our exercises.

Depending on your physical condition, strength, and training program, you should limit your plyometrics workouts to 1-2 per week. These workouts can lead to overuse injuries if proper rest periods are skipped. Also, make sure to match the repetitions with the intensity. For example, vertical jumps / landings are higher stress than horizontal jumps / landings and should be lower in repetitions. And one-legged jumps should have a lot fewer repetitions than 2-legged jumps for the same reason.

Examples of Plyomteric Exercises

1. Squat Jumps (Low Intensity): Starting from the squat position, jump upwards to maximum height. Land back in the squat position and immediately start the next jump (repetition). Place your hands behind your head for each jump.
2. Split Squat Jumps (Low Intensity): Starting from the lunge position, jump up using the calf muscle of your rear leg. Land in the same position (lunge) and immediately go into your next jump. After repetitions are complete, switch legs and repeat for other leg.
3. Double Leg Tucks (Medium Intensity):Standing on a level surface, explosively jump straight up and pull your knees into your chest, quickly grasping them in midair with your arms and releasing them (looks like a “cannonball”). Upon landing, immediately start into your next jump.
4. Single Leg Jumps (High Intensity):Standing on one leg, jump upwards as high as possible using both your arms and legs to propel you. Land on the same leg and immediately go into your next jump. Switch legs at the end of your repetitions.

Plyometric exercises are fairly advanced and should only be added to your routine after you’ve built a solid based of strength training. The examples above are just a few of the many variations that you can do. Try lower intensity exercises at first and progress to medium and high intensity over the course of several weeks. A good “standard” exercise set could be 1-3 sets of 10 repetitions. And just like intensity, repetitions should be gradually increased over time. Be your own best judge! If it causes pain and long recovery times, decrease the intensity and repetitions or take a break from it all together. It’s not worth it, if it causes weeks of downtime in injuries.

Not gonna lie…these exercises are tough, but if you follow a routine, you’ll find that you adapt very quickly. The jumps you struggled with four weeks ago, suddenly become not so tough. An excellent animated resource showing how to do some common plyometric moves can be found here: http://www.sport-fitness-advisor.com/plyometricexercises.html.

Monday recipe makeover: Chicken Cordon Bleu

Here’s a healthier version of Chicken Cordon Bleu – California Style. This is courtesy of Chef Meg Galvin of SparkPeople. This recipe takes a traditional French dish and gives it a California twist. A good portion of the fat comes from the avocado, which has mostly heart-healthy monounsaturated fats.

This recipe serves one, but go ahead and make a few more servings so you’ll have leftovers.

23 Minutes to Prepare and Cook

Ingredients

4 oz boneless chicken breasts

pinch salt and pepper

1 T vegetable oil

1 oz extra lean ham

1 slice of avocado

1 slice fresh tomato

1 oz Monerey Jack Cheese

Directions

Preheat oven to 450 degrees F. Wash and pat dry the chicken, remove any visible fat. Place chicken in a zip lock bag. Pound out the chicken to a 1/2 to 3/4 inch thickness. Season with salt and pepper. Heat saute pan then add oil. Saute chicken until browned on both sides. Remove chicken from the saute pan and place into an oven safe baking dish. Sear ham in the hot pan just until browned. Place ham on top of the chicken. Continue to layer with the tomato, avocado and then cheese. Bake until chicken reaches 165 degrees F and cheese is bubbly. Serve warm.

TIP: Try adding the avocado after the chicken is baked and serve it as a garnish.

Number of Servings: 1

Nutrition info:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 355.0

• Total Fat: 24.1 g
• Cholesterol: 91.0 mg
• Sodium: 383.1 mg
• Total Carbs: 1.2 g
• Dietary Fiber: 0.2 g
• Protein: 33.3 g