How to get your babe to workout

Dating & Relationships, Fat & Figuring It Out Podcast, fitness, Uncategorized

If your goal is to get your honey to lay off the “honey” and hit the gym, the worst approach you can take is a blunt one. No one wants to be told they need to work out, especially if they’ve put on a few “love” pounds over the years. However, you can motivate your significant other to get more fit without hurting his/her feelings or damaging your relationship.

Steps

  1. Take the “let’s get healthy” approach. You want your sweetheart around for the long haul and being out of shape is not only a little unattractive, it can be working against the aging process. Those who infuse cardio and exercise into their lives can help slow down the aging process and prevent chronic and possibly deadly diseases.
    • Let his/her doctor take the blame. Your significant other’s doctor told him/her some tests were a little off–the cholesterol or sugars were too high, for example. Tell your sweetheart you love him/her and that you want to lower the numbers together in the gym.
    • He/she is feeling a bit sluggish and tired lately–exercise can help. Rev the engines and increase energy levels by being more physically active. If he/she complains that he/she is exhausted all the time, consider adding a quick walk or run at night. Once your significant other sees the increase in energy he/she may want to hit the gym to achieve that level of pep.
    • Focus completely on health and not weight. Especially if you are heading into or are already in middle age or beyond, exercise is no longer just to look hot. It keeps the organs healthy and may help your honey avoid the same medications his/her friends have started (i.e. blood pressure pills etc.).

2. Compliment his/her toned physique after one workout. The best way to keep the motivation train running is to start gushing a few days following that initial workout. He/she will love the strokes, which may have him/her continuing with the workouts.

Be sincere and not fake. Don’t tell him/her that after that first workout he/she has certainly lost 20 pounds. However, a compliment like, “Hey, your biceps look firmer or your butt looks pretty good” will take you pretty far.

Don’t deliver a compliment while looking for one in return. Don’t be flexing in the mirror, glance over and then say, “Hey baby, you look hot, what do you think about these guns?” He/she will know it’s a backhanded compliment and see through your ruse.

3. Choose a fitness routine that may not seem like exercise. For example, suggest taking a doubles tennis class together or ballroom dancing. He/she may think it’s a fun way to bond, when in reality you’ll know that you are raising his/her heart rate.

Find something that will interest your mate. Maybe a game of touch football sounds like heaven on earth to you, but to him/her it’s a snooze fest. Consider what he/she would enjoy before you start making plans.

Get friends in on your game. If your friend wants to get his/her spouse or partner to workout too, make it a foursome for added fun (make sure that the spouses are friends before you commit).

Select something he/she can do. Don’t go hard core if your sweetie hasn’t been working out lately or hasn’t worked out at all. Find something you know he/she will find success and enjoy.

Get competitive. Some people are motivated by friendly competition. Consider rolling out a “challenge” where you will see who can be a better golfer, runner etc.

4. Talk about your successful results–without being annoying. Nothing motivates some people more than seeing their partner getting hot and toned while they are still sluggish and doughy (although be careful with this notion as some people may retreat into sloth even more).

Pull out old clothes that you’d been saving for a “skinny day.” He/she may be green with envy if you can fit back into your old size or better yet—the smallest size ever.

Purchase new clothing that accentuates your new figure. Shopping can be fun when you are able to wear outfits you couldn’t fit into before. He/she may see that and want the same for him or herself.

5. Ask him/her to motivate you to work out. Another way to entice your mate to exercise is to act as though (or maybe it’s true) you can’t get motivated to work out unless you have a partner–your significant other.

Ask him/her to help you devise a fitness plan. This is a sneaky way of getting him/her to perhaps look at a fitness plan for him or herself. Use online apps or fitness websites to help you configure a program that will fit both of your needs.

Tell him/her you can’t get motivated unless he/she joins you. Avoid whining when asking him/her to continue to stick to the program. Be direct but explain that your continued dedication is dependent upon his/her participation.

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Motivation Monday: Hate the Gym? Try These 9 Calorie-Burning Alternatives

fitness, Motivation, Inspiration and Encouragement, Uncategorized

Hate the Gym? Try These 9 Calorie-Burning Alternatives

Hate the Gym? Try These 9 Calorie-Burning Alternatives

If you don’t like the gym, can’t stand running and never took to cycling, well … that’s still no excuse to sit on the couch all day. There are plenty of ways to exercise beyond traditional methods. In fact, we can count at least nine.

Take a gander below for unique workouts — plus their estimated calorie burns — that are guaranteed to get your heart racing and might even put a smile on your face.


READ MORE > 6 WAYS TO BURN 300 CALORIES IN 30 MINUTES OR LESS


Sure, it could elicit some odd looks if you’re hula-hooping while not concurrently 8 years old and on a playground. But who cares? It’s a fun way to burn calories — and easily something you can do in the privacy of your own home. It’s a great core workout and will have you breaking a sweat in no time. Want more of a challenge? Try a weighted hoop.

Spinning underwater isn’t just some nautical fantasy — it’s a real thing that was developed mostly for rehab reasons due to its low-impact nature. But find a gym near you that offers it, and you’ll be pedaling through water. The pace is much slower, obviously, but due to the added resistance, you’ll be working hard from start to finish.

The gravity-defying art of trapeze is for more than just circus performers. Local training centers and ropes courses offer classes, where you can fly high to test your strength, flexibility and mental fortitude — all while getting a great workout.

Bike polo is exactly what it sounds like, assuming you think it sounds like playing polo — a sport typically reliant on horses — atop a bicycle. Look online for leagues, clubs or friendly pickup games nearby, and you’ll soon be knocking balls into a net using a wooden mallet while balancing on two wheels.

This highly-Instagramable activity is serious exercise, requiring participants to move between a series of poses while suspended from the ceiling by a fabric hammock. It’s a total body workout that promotes core strength and flexibility and is a fun take on traditional yoga classes.

More than just a fun backyard activity for kids, trampolining is an official Olympic sport. But you don’t have to be a kid nor an Olympian to partake. Check your city for local trampoline gyms, and go bounce around for awhile. The more comfortable you get, the more you’ll be able to incorporate flips, tricks and other cardio-friendly moves into your repertoire.

Once relegated to the outdoors, the proliferation of this sport — thanks in part to “American Ninja Warrior” — has spawned dedicated gyms all over. Break a sweat while jumping, rolling, swinging and climbing on natural or man-made obstacles like you’re the star of your own action movie.

The fast-moving game of Ultimate Frisbee is a fun way to get some cardio. Join a league, or just gather a few friends in the park. The short sprints and near constant movement mimics soccer and will have you gasping for breath.

If you like some friendly competition and don’t mind getting dirty, try a mud run. They’ll take you over, under and through obstacles across a variety of distances. And with events like Tough Mudder, Spartan Race, Savage Race and others scheduled in cities across the country, there’s no shortage of options for the aspiring mud runner.

by Kevin Gray

What Exercise Machines Burn Calories Most Efficiently?

fitness, Fitness on a Budget, Music & Motivation to Boost your Workout, Uncategorized, Workout Wednesday
What Exercise Machines Burn Calories Most Efficiently?

Exercise machines help you burn calories, build muscle and improve your endurance. Certain machines deliver a more intense cardiovascular workout than others, meaning you burn calories at a faster rate. The way you use cardiovascular exercise equipment also affects how efficiently you burn fat. Use the machines’ settings and additional tools to maximize your workout’s aerobic and strengthening benefits.

Burn Calories on a Treadmill

Of all the equipment in your gym or club, the cardiovascular exercise machines deliver the workout that burns the most calories. Running on a treadmill burns more calories than any other machine-centered workout. Before you begin, check the settings and select an intense pace to burn more calories. If you weigh between 125 and 185 pounds and jog at 5 mph for one hour, you burn between 480 and 710 or more calories, depending upon your fitness level and weight. Pick up your pace to 7.5 mph and you burn between 750 and 1,110 calories, which means you can lose up to 2.5 pounds per week running six of the days. Rather than running faster, you can also intensify the workout and burn extra calories by setting the treadmill at an incline, so you’re running “uphill.”

Use an Elliptical Trainer

An elliptical trainer can offer you an excellent aerobic workout. However, because you power the pace of an elliptical trainer, it is easy to slip into coasting when you get tired. To maximize its calorie-burning benefits, work out at high speed and use a machine that has movable handles so you work your arms as well. An added benefit of exercising on an elliptical trainer is that your feet never leave the pedals, making it a low-impact aerobic workout. An hour on the elliptical can burn 540 to 800 calories or more. You can also adjust the resistance and incline on an elliptical trainer to burn extra calories.

Other Cardiovascular Exercise Machines

Other machines that make you raise your heart rate also burn calories efficiently. For example, climbing a stair treadmill burns between 360 and 532 calories in one hour. The workout is lower-impact, so it will not stress your joints, muscles and tendons as much as running high speed on a treadmill. Stair-climbing also provides a strengthening workout for your gluteal, thigh and calf muscles. However, avoid leaning on or holding onto the machine; it reduces the number of calories burned. Using a stationary rowing machines provides a total body-strengthening and aerobic workout, burning between 310 and 754 calories in one hour. Doing indoor cycling at a vigorous rate burns 630 and 932 calories per hour.

Interval Training on Exercise Machines

Most exercise machines feature settings that allow you to make the workout more intense, thus burning more calories. If your machine has an interval setting, using it will dramatically boost your calories burned. This setting varies your pace, usually starting with a warm-up, moving to a vigorous pace then adding in some sprints. The sprints boost your heart rate higher and keep it there, even when you slow down to a recovery pace. You can program your own intervals on an exercise machine by increasing the pace or changing the incline every few minutes and sustaining the sprint or climb for at least 30 seconds. Consult your doctor before beginning interval training or any other new exercise regimen.

Source: NINA MAKOFSKY

Eat Like a Trainer: 8 Trainer-Approved Breakfast Recipes

Food & Nutrition, Motivation, Inspiration and Encouragement, Uncategorized
by BRITTANY RISHER
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Eat Like a Trainer: 8 Trainer-Approved Breakfast Recipes

Talk to most trainers, and it seems they are up at the crack of dawn, work all day with clients, work out themselves, and then often have business, family, friends and personal matters to address. It’s a lot, and they check every item off their list with energy to spare.

What gives them that go-go-go pep? It turns out it’s combination of drive and the right foods, starting with a nutritious breakfast. We asked personal trainers to share the recipe for their go-to morning meals.

From eggs to oats to pancakes and the requisite smoothie, here are eight trainer-endorsed recipes to fuel your day — and your muscles.

EGGS OVER VEGGIE HASH
This breakfast, from Maria Macsay, a yoga teacher and instructor at 305 Fitness and SLT in New York City, puts bars and smoothies to shame. “I love this simple, yet nutritious, meal post-workout because it’s the perfect balance of protein, fiber, healthy fats and carbs, which supports repair of muscle tissue and replenishes the body’s energy supply. I always feel satiated, nourished and light after this meal,” she says.

Eggs-over-Veggie-Hash

Ingredients

  • Coconut oil
  • 4–5 sliced Brussels sprouts
  • Sliced fennel, as desired
  • 1/2 cup cooked sweet potato, cubed
  • 4 chopped kale leaves
  • Himalayan sea salt
  • 2 eggs
  • 1–2 tablespoons olive oil
  • 1–2 tablespoons nutritional yeast

Directions

Warm coconut oil in a pan over medium-high heat. Add Brussels sprouts and fennel and sauté for 5 minutes. Add sweet potato, kale and a pinch of salt. Continue to sauté until vegetables are soft and a fork easily pierces the sprouts.

In a separate pan, cook eggs over-easy or over-medium, based on your preference.

Plate vegetables. Top with olive oil, eggs and nutritional yeast. Recipe makes 1 serving.

Nutrition (per serving)Calories: 470; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 370mg; Sodium: 316mg; Carbohydrate: 36g; Dietary Fiber: 14g; Sugar: 5g; Protein: 27g

LOADED SCRAMBLED EGGS WITH AVOCADO & ROASTED POTATOES
Eggs are a classic breakfast, and who can say no to avocado? “I’m always on the move and start my mornings early, so my go-to healthy breakfast needs to be something quick and easy to whip up,” says Lita Lewis, founder of Thick Athletics Apparel and U by Kotex FITNESS partner. “This is one of my faves. What I love most about this recipe is how delicious it tastes. Not only does it fuel me with the energy I need to take on my day, it also leaves me feeling fully satisfied.” Lewis likes to serve her scramble with roasted potatoes (she makes them ahead of time so it’s just heat and eat) and half a fresh avocado.

Loaded-Scrambled-Eggs

Ingredients

  • 2 eggs
  • 1 egg white
  • Sea salt
  • Ground black pepper
  • 1 handful baby spinach
  • Spring onions, to taste
  • Cilantro, to taste
  • Halved cherry tomatoes, to taste
  • 1 dash paprika
  • Optional: roasted potatoes, avocado

Directions

Scramble eggs, egg whites and salt and pepper to taste in a bowl. Add to a frying pan with spinach, spring onions, cilantro and tomatoes. Cook to desired doneness. Serve topped with additional spring onions, cilantro and paprika. Recipe makes 1 serving.

Nutrition (per serving)Calories: 200; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 370mg; Sodium: 251mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein: 18g

OMELET “MUFFINS”
Take your omelet on the go by turning it into egg muffins, like these from the S.O.S. Food Plan by Ashley Borden, master trainer, lifestyle consultant and author. “I can easily eat these post-workout or, when I’m working early, just grab two and go,” she says. “The colorful veggies have antioxidants, and I usually top them with sliced avocado for more sustained energy and hot sauce.”

Omelet-Muffins

Ingredients

  • 8 eggs
  • 2 tablespoons water
  • 8 ounces any lean meat
  • 2 cups chopped vegetables such as mushrooms, red bell peppers, broccoli, asparagus and/or onions
  • 1/4 teaspoon salt
  • 1 dash pepper
  • 1 dash garlic powder
  • 1 dash paprika

Directions

Preheat oven to 450°F and line a muffin pan with eight paper liners. Beat all ingredients together in a bowl. Divide among muffin cups and cook 18–20 minutes until set. Makes 4 servings at 2 muffins each.

Nutrition (per serving)Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 405mg; Sodium: 348mg; Carbohydrate: 0g; Dietary Fiber: 0g; Sugar: 0g; Protein: 24g

ENERGY-BOOSTING BREAKFAST COMBO
Eggs or oatmeal? Why not both, says Instagram fitness star Anna Victoria. “My favorite homemade breakfast is a veggie omelet and berry cinnamon oatmeal,” she says. “It’s quick and easy to make, it gives you energy to start off your day on the right foot, and it’s a macro-balanced, whole-food meal.” Try finding that at a fast-food joint or coffee shop.

Energy-Boosting-Breakfast-Combo

Ingredients

Veggie Omelet

  • 1/2 teaspoon olive oil
  • 2 whole eggs
  • 2 egg whites
  • 1 dash of pink Himalayan salt
  • Pepper, to taste
  • 2–3 cherry tomatoes, chopped
  • 3 tablespoons bell peppers, chopped

Directions

Heat oil in a cooking pan over medium-low heat, tilting the pan to spread oil.  While the pan is heating, crack eggs and egg whites in a bowl and mix. Add salt and pepper to taste.

Add tomato and pepper to the pan and sauté or 1–2 minutes. Pour eggs into the pan and let sit for 1–2 minutes. Once it is nearly cooked, use a spatula to flip one side of the omelet onto the other side. Let cook for 1 additional minute.

Ingredients

Oatmeal

  • 1/3 cup oats
  • 3 tablespoons coconut milk
  • 1 handful mixed raspberries and blueberries
  • Cinnamon, to taste

Directions

Mix oats and coconut milk in a bowl. Heat in the microwave per package directions. Top with raspberries, blueberries and cinnamon.

Recipe makes 1 serving at one omelet and one bowl of oatmeal each.

Nutrition (per serving)Calories: 357; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 370mg; Sodium: 473mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 11g; Protein: 24g

BANANA PEANUT BUTTER OVERNIGHT OATS
Overnight oats are the solution for people who don’t want to do more than pour cereal and milk into a bowl in the morning. Simply combine all ingredients in a bowl the night before, pop in the fridge, and you can grab and eat in the morning. This recipe from Karena Dawn and Katrina Scott, cofounders of Tone It Up, is delicious, too. “Peanut butter and bananas … what’s not to love? Plus, the fiber in the oats helps slowly release glucose into your body for steady energy levels,” they say. Pack it in a mason jar so you can take it to the office if you’re in a rush.

Banana-PB-Overnight-Oats

Ingredients

  • 2/3 cup rolled oats
  • 2 tablespoons peanut butter
  • 4 teaspoons chia seeds
  • 2 teaspoons honey or maple syrup
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla Tone It Up Protein
  • 1 banana, sliced

Directions

Combine everything in a bowl. Divide among two mason jars. Let sit in the fridge overnight. Recipe makes 2 servings.

Nutrition (per serving)Calories: 352; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 235mg; Carbohydrate: 45g; Dietary Fiber: 10g; Sugar: 14g; Protein: 17g

SIMPE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.

Apple-Pancakes

Ingredients

  • 2 eggs
  • 3 tablespoons unsweetened applesauce
  • 2 tablespoons almond flour
  • 2 tablespoons coconut flour
  • 1/2 teaspoon baking powder
  • 1 teaspoon nut butter
  • 1/2 small apple, spiraled or chopped
  • 1 pinch of cinnamon, optional

Directions

In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.

Nutrition (per serving)Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g

GREEN SMOOTHIE
Green smoothies run the gamut, from sweet and fruity to grassy and kale-y. For those who prefer to mask the flavor of their greens, try this recipe from celebrity trainer, nutritionist and author Harley Pasternak. “It’s packed with protein and fiber, which helps make you full and stay full. Plus, if you’re not a huge fan of green veggies, it’s a delicious way to get in your greens without hardly tasting them,” he says.

Green-Smoothie

Ingredients

  • 2 cups spinach leaves, packed
  • 1 ripe pear, unpeeled, cored and chopped
  • 15 green or red grapes
  • 3/4 cup fat-free plain Greek yogurt
  • 2 tablespoons chopped avocado
  • 1–2 tablespoons fresh lime juice
  • 1/4 cup water, skim milk or almond milk (if needed to get the blender going)

Directions

In a blender, combine all ingredients and blend until smoothie reaches desired consistency. Recipe makes 1 serving.

Nutrition (per serving)Calories: 245; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 132mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 24g; Protein: 20g

GLUTEN-FREE VEGAN PROTEIN PANCAKES 
ModelFIT trainer Rahel Ghebremichael turns to protein pancakes when she needs to fuel for a busy morning of teaching and training clients. “Teff is a small, gluten-free grain that I grew up on and recently started incorporating into my non-traditional foods,” she says. It has protein, fiber and iron to support your muscles.

Gluten-Free-Vegan-Protein-Pancakes

Ingredients

Dry

  • 1/2 cup teff flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon pink salt
  • 1/2 scoop chocolate protein powder

Wet

  • 1 tablespoon chia seeds
  • 6 tablespoons water
  • 2 tablespoons coconut oil, divided
  • 2 teaspoons applesauce
  • 3/4 cups unsweetened almond milk

Directions

Mix the dry ingredients in a separate bowl and whisk several times.

Combine chia seeds and water and let sit for 2–3 minutes until a gel forms. Combine with 1 tablespoon coconut oil, applesauce and almond milk.

Mix wet and dry ingredients.

Set a pan over medium-high heat and grease with remaining tablespoon coconut oil. When hot, ladle in pancake mix to desired size and cook about 3–4 minutes, until pancake begins to bubble. Flip and cook another 3–4 minutes. Serve topped with maple syrup and fresh fruit as desired. Recipe makes 2 servings.

Nutrition (per serving)Calories: 300; Total Fat: 17g; Saturated Fat: 13g; Monounsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 357mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 1g; Protein: 10g

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