Monday, April 30, 2012

The Behind Definer

Excerpt from Fitness Magazine, by Jeanette Jenkins

Yes, that's really what the exercise is called. You know you want to try it. From the name, you can tell that this exercise helps define your derriere and sculpt your legs.

Stand up on your left leg, then hinge forward from your hips, extending your right leg behind you until your leg and body are parallel to floor and arms extend downward. Return to standing, touching right toes to floor behind you, and repeat lunge. Do 10 to 20 reps. Switch legs and repeat.

Here is a video to aid you:

 Cheers Eights & Weights!

Sunday, April 29, 2012

Plank Obliques

As summer draws near, we start talking more and more about exercises for your abs. The plank oblique is a great way to work your core strength, and get that muscle tone at the sides of your waistline.
  • You start on your elbows like you would do a regular elbow plank. You can also do this on your palms like the model in the picture above.
  • Next, pull your left knee towards your left shoulder like you do with mountain climbers. However, remember to stay on your elbows and not lift your butt above a straight line. 
  • Take your left knee back to its starting position, and repeat the movement with your right knee. 
  • To make it more difficult and work your core more, take your alternating knee towards the opposite shoulder. That is, right knee towards left shoulder, and left knee towards right shoulder.

Easy peasy! Well, not so much. You should definitely be feeling this in your waist region. Here is a video I found on that shows the plank oblique movement perfectly. Try it at home today as you watch your prime-time TV shows.

Cheers Eights & Weights!

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Saturday, April 28, 2012

Running Through Pain

There are mostly two kinds of people. Well, okay, there are three. There are the people who are afraid of discomfort and so won't try to work out or would try and then give up; there are the folks who set moderate targets and stay in the middle lane, just to make sure they are working out on a regular basis; and there are the folks who try to push their bodies hard every time. If you are Type 3, that's fantastic, but you see how that could turn out to be a problem.

Our bodies need some sort of balance. Pushing them hard makes us feel good in the end, but it could also hurt us. If you are a Type 3 person, you're probably ignoring pain as you run. And if you are a Type 2 (and maybe Type 1) person, the moment any sort of pain hits, you may decide to give up. So where's the balance?

Well, the big question you need to ask yourself is: what is the level of pain I am feeling? We like to talk of the runners' high, but we fail to mention that it takes a bit to get there. When you begin any run, you usually feel mild pain as your muscles are still a little tight and trying to get used to the motion. The mild pain is more like discomfort, and it should be nothing you can't easily keep your mind off. For me, it tends to either move around different spots of my body, or stay in the tightest areas. This kind of mild pain should usually be at the beginning of your run or when you start to increase your speed. It should slowly subside as you get into a groove.

The second type of pain is moderate. Moderate pain is pain that you can't really take your mind off, but you know you can finish through. It is mostly caused by runners trying to push themselves. It is not a bad thing, but it is your body's way of telling you that you are stressing it out a bit. We all know what kind of pain we feel on a regular basis, and so we should be able to tell when we are experiencing above normal pain. For me, I may start to feel this kind of pain towards the end of a run probably because I'm running a longer distance or a hillier terrain. When it is towards the end, you can decide whether to push through it or not.

The last type of pain is intense. It is usually difficult to focus on anything else with this type of pain, and it could even affect your running posture. Some Type 3 people push themselves through this pain because they don't want anything to interfere with their training. However, it is important to take a step back with intense pain and rest your muscles. It really is your body's way of saying "Okay, I'm done". If the pain persists beyond regular muscle soreness, you should probably ice your muscles and see a doctor.

What type of pain have you experienced during your runs?

Cheers Eights & Weights!

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Wednesday, April 25, 2012

Ab Exercise: Mason Twist

We all love our abdominal exercises right? It is summer, and if you're all about getting those abs in time for the beach in June, you better work on those muscles.

Below is a great video that describes how to do a mason twist. She has her feet off the floor, and that does take some ab strength, and some time to get that strong. You can also do it with your feet on the ground, and still work your ab muscles hard.

Please note that doing abdominal exercises alone will not give you a six pack. You have to work on your entire body, mix cardio with your strength exercises, and maintain a healthy diet.

Cheers Eights & Weights!

Tuesday, April 24, 2012

Jane Fonda's Workout

Does anyone remember this video? I think I'm probably the only one who still thinks this was awesome, and for all the wrong reasons :) But for real though, I love Jane Fonda.

Cheers Eights & Weights!

Monday, April 23, 2012

Marathon Training Tips: What to Eat

So if you follow Eights and Weights on Twitter (@eightsnweights), you probably know that I’m training to run the New Jersey half-marathon in a couple of weeks.  It is a 13.1 mile race, and so it can be pretty grueling if I am not well prepared.

It is a fact that many marathons do not get big involvement from Nigeria, and a lot of West African countries (I know you know East Africa puts in their time). And it is not due to lack of talent, but lack of resources and focus in my opinion. So let’s work to change that. It won’t be easy, but with the right preparation, we can definitely do it.

If you have ever run a race, you know that a lot of the work has to do with feeding yourself. You may be prime and ready to go, but if your body is not properly fueled, it could fail you.

I have been doing some research as I get a lot of information from Runners’ World, and New York Road Runners, and so I thought I’d share some of those nutrition tips with you.

  • No surprises on race day: I’m a big supporter of preparation. While you train, try out foods to see what works for you. But do not, and I repeat – DO NOT – use race day as an experiment. Don’t eat cereal that morning when you usually eat toast because you do not know how your body reacts to eating cereal before a race. This extends to a couple of days before as well.
  • Stock up on carbs: Now, that is not exactly how it sounds. I don’t mean go out and eat all the pasta you can find. But try to eat whole grains and natural plant carbohydrates to bulk up on energy a couple of hours before your run. It helps you store than slow-releasing energy you get from whole grains.
  • Be careful with the energy drinks: Depending on how much you sweat, it’s a good idea to drink some Gatorade or something with electrolytes to keep you hydrated. However, I always say nothing is better than water. Keep drinking water so that you stay hydrated as you run. I’d say you should probably drink water every 20 minutes during your runs.
  • Eat during the race: If you’re running continuously for over an hour, it is a good idea to pack in some energy food like a few nuts to chuck in as you run. If your body is not used to expending so much energy at once, you could quickly start losing steam if you don’t get replenished constantly.

Cheers Eights & Weights!

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Sunday, April 22, 2012

Add Resistance to Your Workout

Let’s say you’ve finally got into the groove of getting your cardio in. And now it’s time to step it up a notch. It’s no secret that you need more than cardio to stay in shape and meet your workout goals, but you also need strength training to keep your workouts dynamic so your body does not get too comfortable.

Here’s what you can do: add some resistance to your workout to get both the cardio and strength from the workouts, build muscle and add power, and push your body beyond its regular limits. From kettle bells to dumbbells to resistance bands, there are so many ways to add some resistance to your training.

So the question is – how? How can you add resistance to your cardio?

Running with Resistance: One of the ways to work harder while running is to run with a resistance band. There are other ways like running with weights on your ankles, or picking up light dumbbells as you run, but I really like the resistance band approach as it makes your entire body work harder. Don’t know what I’m talking about? Here’s a video to help you visualize.

Spinning instead of cycling: Cycling outdoors is great, but to challenge yourself with resistance, try a spinning class. There are positions that really only work on a stationary bike that may not work outside, and you can increase and decrease the resistance on your own without relying on the road.

Swimming with weights: Swimming is one of the ultimate forms of cardio working the entire body. To add in resistance, you can swim with water weights. Water weights are simply weights than you can use under water. They are not made of the same tools are regular weights. These can help you challenge yourself because they simply add to the weight you have to move around in the pool.

Keep in mind that adding power to your workout is also very good and may have similar effects to adding resistance. It’s all about pushing yourself.

Cheers Eights & Weights!

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Saturday, April 21, 2012

Will Women Ever Outrun Men?

Unless they find a way to somehow genetically transform women to men for short periods of time, unfortunately, the answer is no. This will probably raise all sorts of ‘battle of the sexes’ theories so let me explain.

Have you ever noticed that the marathon winners are always men? And that the gaps between the men's records and the women’s records in the same marathon are usually not that close? Yes, it’s not because the male runners are just so fantastic (although the men here would beg to differ); it actually has to do with how we are genetically wired.

Men have way more testosterone than women. If you didn’t already know this, then maybe we need to have a separate conversation. But the testosterone level in men does two things: First, it allows them build muscle faster and stronger than women. Because you need strong legs to keep your stride while running races, muscle strength is very important in running.

Second, testosterone also helps in the production of haemoglobin. If you remember anything about your high school biology classes, you’d know that haemoglobin is a component in the blood that carries oxygen. Because men with higher testosterone levels produce more haemoglobin, they have more readily available oxygen. This increases their endurance during high-intensity activities like exercise, and maybe even sex. I know, I know, with sex, the penis ruins everything. So even though they have more physical endurance, it doesn’t actually work that way because erections and blood flow are a whole different issue. But we’ll talk about that another day.

So it’s not that women can’t compete, it is that the women that compete and are on par with the men have to work even harder. So if you are a woman, and you’ve ever outrun any man, kudos to you! If you are a man, and have been looking for excuses to not run, well, I have just debunked another so get moving!

Cheers Eights & Weights!

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Thursday, April 19, 2012

Stiff-Legged Deadlifts

The deadlift is also one of my favorite exercises (I know I say that every day), if you do it right. I found a video of someone I think has great form. Note that while she is using a barbell, you can use one or two dumbbells instead. This works your lower back and your butt. Enjoy.

Cheers Eights & Weights!

Wednesday, April 18, 2012

You Drink Too Much

So you’ve tuned out already, huh? Did you know that the recommended amount of alcohol for women is just a glass a day? Apparently, women’s bodies generally have lower water content, and so that’s why most women will get drunk faster than most men. However, besides getting drunk faster, there are still other factors to consider.

Research has shown that women are more likely to develop liver disease and stomach ulcers than men from drinking the same amount of alcohol. Does this mean that men should drink and women shouldn’t? No. For everyone, there are still some risks to consider.

You’ve probably heard me say about a glass of red wine a day keeps the heart healthy. But did you know that if you drink more than that one glass a day, it’s the opposite? Every additional glass of red wine per day promotes your risk of heart disease. Plus, this is only red wine, right? So it eliminates all the other types of alcohol that have no link to promoting heart health.

Now, forget any facts around alcohol abuse. If you are a skilled worker, the more alcohol you drink, the less your brain functions. It could be temporary while you’re drinking, but more than a glass a day every day, and it does start to affect your brain permanently.

And of course, let us not forget the caloric content of alcohol. If you are trying to watch your weight and stay healthy, consuming a lot of alcohol is just filling you up with empty calories. I know alcoholic liquids don't always seem like they contain a lot of calories because you don't feel full after, but they do contain a considerable amount that could skew your daily calorie goals. So it is important to factor in your daily alcohol consumption when you count your calories.

So the big question is ‘Do you drink too much?’ While I won’t quite say that you drink too much because you drink two beers a day, I will say this: Consider the benefits and disadvantages of alcohol on your health, and try to stick within the limits that promote your health, not hurt it.

Cheers Eights & Weights!

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Tuesday, April 17, 2012

Does More Sweat Mean More Fat Burn?

When we exercise intensely, we usually sweat intensely. Sweat is a result of the body trying to cool its core temperature down due to heating. Since our body temperatures rise during exercise, you’ll find that that is one of the times that you sweat a lot. But it isn’t the only instance, right? When the weather is warm, or when you are sick, you also sweat a lot. So when people say sweating means you are burning fat, could that be true?

Do you have friends that do hot yoga or go to saunas because they feel like they are losing more weight when they do these activities? Well, the truth is that sweat is loss of water, and so it really has nothing to do with fat. Granted, you may weigh a little less after sweating profusely, but it is water weight and not fat. Water weight can always be replaced by drinking tons of water.

But does this mean you should not do hot yoga or work out intensely? Hell no! Hot yoga burns calories because of the pace and the intensity of the poses, not because it is hot. The same goes for any cardiovascular exercise. You burn calories because of the intensity of the activity; sweating just shows you how hard your body is working. So if you were thinking of going to the sauna to burn calories, sorry to burst your bubble. Sedentary action does not expend more energy than simply sitting down at your desk.

So what should you be doing? Focus on the activity, and not the sweating. You will sweat when you work hard. But the sweat is not an accurate reflection of the calories you are burning.

Cheers Eights & Weights!

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Monday, April 16, 2012

Elle Macpherson on the Cover of Fitness Magazine

 So I want to be like Elle Macpherson when I get older. Have I ever said that? Well, I'm saying it now. She is almost 50, but she is hotness itself. 

She was recently on the cover of Fitness Magazine (US Edition), and when asked how she stays so fit, guess what she said? She works out or plays a sport for an hour every day. No, not ten minutes three times a week; an hour EVERY day. Now you know what to do if you want to be hot at 50. 

I'm sure I've said this before, but it is important to stay active irrespective of what it is you do. It's not that what you do is not important, but it's more important to be moving. There are so many things you can do to stay active regardless of where you are. Is it really sunny? Go for a swim. Is it snowy? Go skiing. Are you close to a park? Go running. Are you indoors? Get a workout DVD. You need some inspiration? Send me an email, drop me a Facebook message, or tweet at me! There is absolutely no excuse!

I wish you luck with all your workout goals this week. When you feel uninspired, remember this: You have never felt worse after working out than you did before.

Cheers Eights & Weights!

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Sunday, April 15, 2012

Fun Online Zumba Video

If you have ever taken a Zumba class, you'd know it's a fun way to shed some pounds. I was scouting the internet for great Zumba videos, and I found this one on Youtube. It is basically a fitness instructor teaching a class in Brazil, and it is soooo fun and energetic. I thought this would be a great tool to share for people looking to take a class, or at least try Zumba at home before taking a class. The video is actually about 20 minutes, so it's more than just a teaser. Try it out and let me know what you think.

Cheers Eights & Weights!

Friday, April 13, 2012

Love Dessert? Here’s How You Can Have Some!

As the oh so ‘bachelory’ doctor Travis Stork said “When dieting, if you give up food you cannot live without, you are setting yourself up for failure.”

Most of us love desserts, right? If you have a sweet-tooth, maybe you shouldn’t throw dessert out the window because this could lead to some late night binging activity. Here are a few ideas to let yourself have something sweet for under 200 calories.

Jell-O Mousse Temptations: With flavors like chocolate indulgence, dark chocolate decadence, and caramel crème, this is a great way to have something sweet without indulging in tons of ice-cream. And guess what? It’s perfectly portioned and only 60 calories.

Nutella: One tablespoon of Nutella is about 100 calories in all its creamy hazelnut goodness. And so you can bathe low calorie snacks like carrots and celery in some Nutella to give it that creamy sweet taste. One cup of carrots is about 50 calories, and two celery sticks is about 15 calories.

Ice Pops: In the summer, we all love our ice pops. And they contain about 50 calories or less, so go ahead and have one :)

Do you have any low-calories sweet delights that you turn to? Please share.

Cheers Eights & Weights!

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Thursday, April 12, 2012

Elevated Feet Plank

You probably know about the plank by now. You know it works your core, and most of the rest of your body, and you know it is not easy at all. So in natural fashion, I thought, let's try to challenge ourselves and make it a little more difficult, right?

There are many variations of the plank, but today we are looking at the elevated feet plank. It is exactly like it sounds. You still keep your body as straight as possible from head to feet, and you are still on your elbows. However, your feet are on an elevated surface, like a bench, rather than on the floor. As I say with every exercise, keep your abs tight as you do this, and hold the position for as long as possible.

Cheers Eights & Weights!

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Wednesday, April 11, 2012

Running Barefoot: Shoes or No Shoes?

You have probably heard of minimalist running shoes, created to promote the illusion that you are running on your bare feet. I like to call them “gorilla shoes” because they do make your feet look like that of a gorilla. Or some sort of mammal with big toes and scaly feet. But you thought the world was becoming more modern, right? So why would people want to run on bare feet anyway?

Lately, researchers have been going back to historical times to try to figure out what worked for our forefathers that could work for us. They did do intense manual labor, and did walk hundreds of miles with no shoes on. But was it better?

Every few years, the barefoot running fad pops up again, and it makes you ask if it is worth considering. In theory, it makes sense. When we run, we are supposed to land on the balls of our feet to reduce the impact on the feet, ankles, and knees. Running in shoes leaves us less aware of our feet, and so we tend to land on the heels. Some of the running shoes also have various types of padding, which makes it even more difficult to land on the balls of the feet.

Running barefoot or in minimalist running shoes allows us to be more aware of our feet, and land more softly, which allows us to go farther and reduces the risk of injury (for short distance races). For long distance races, some running experts have argued that you should in fact land on your heels.

I still maintain the position that every person is different, and every running surface is also different. Running barefoot on asphalt might work very well for one runner depending on the shape of his/her feet, while running in heavily padded shoes on a sandy beach might work well for another. The key is to be open to trying new things. If you naturally prefer to run in less clothing, and live in a clean area, maybe running barefoot is right for you. We wouldn’t want you to get infected with all the nastiness out on the street now, would we?

What do you think? Would you try running barefoot?

Cheers Eights & Weights!

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Tuesday, April 10, 2012

Who Lied to You About Contraceptives?

It seems we live in a culture where everyone knows that there are certain measures you need to take to stay healthy and prevent pregnancy when you are sexually active. However, no one talks about the details, and so everyone assumes what they know is what they know. Well, let’s debunk some myths, shall we?

No contraceptive is 100%: Contraceptives are meant to be used systematically. And the better you are at using them right, the higher the probability is that they’ll work. However, no contraceptive works 100% all the time. As long as there is intercourse, there is a chance of pregnancy, no matter how small.

Birth control pills must be taken on schedule: For the pill to work, it should be taken every day. No one is perfect, and so women skip days. But the more you skip, the higher the possibility you will get pregnant. Birth control pills are not perfectly effective, but the effectiveness goes down as you miss your doses.

Condoms are not only for men: Yes, we all know condoms are a maximum of 98% effective, and some condoms are even less effective. But if men are constantly complaining about wearing condoms, rather than go without, you could try the female version. However, it is important to note that female condoms are even less effective than the male version.

There are long term solutions: Intrauterine devices (IUDs) and tying your tubes are just a couple of the contraceptive solutions for women who prefer not to think about contraceptives every day. IUDs are planted in the uterus, and can last for up to 12 years.

Test your birth control knowledge by taking this quiz: Birth Control Quiz

With all this, it is still important to note that the only contraceptive that prevents sexually transmitted diseases is the use of condoms. And of course, the only way to prevent pregnancy and STDs 100% is abstinence. It is very important to always talk to your doctor and stay informed.

Cheers Eights & Weights!

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Monday, April 9, 2012


Again, from my favorite Youtube exercise video channel, I give you the 'hip twist'. It's such a great cardio workout because it is almost like doing a jump rope. And you work your hips in the process.

Cheers Eights & Weights!

Sunday, April 8, 2012

Starting Yoga and Need Some Help?

 Are you looking to get into yoga, but don’t know where to begin? Sometimes, people do not want to go to yoga classes because the positions look difficult, and they don’t want to embarrass themselves. Or maybe they want to be able to try things out at home first before they decide if they are into it. But all those DVDs are kind of expensive, right? Wrong!

Are you one of these people? We’ve got just the answer for you! There are plenty of free yoga videos on the web, but on Youtube, they tend to be short snippets. Well, Yoga Journal (and a bunch of other companies) offer free online yoga videos and podcasts. Why I singled out Yoga Journal is because I’ve tried out a few of their videos, and they are mostly for beginner and intermediate yoga practices.

Check it out here: Yoga Journal Videos.

Cheers Eights & Weights!

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Saturday, April 7, 2012

Win 10 Issues of Health Magazine!

It's about time for our first freebie! Eights and Weights is giving one lucky US reader a chance to win a 1-year free subscription to Health magazine. Yes, that's free! Click here to register: Freebies

Good luck Eights & Weights!

Friday, April 6, 2012

How Does Exercise Give Me Energy?

Sometimes, it does not really make sense, right? If you work out and burn up your energy, then you’d have more? And on those evenings when you get off work and can’t even walk to your car without nearly tipping over, aren’t you supposed to go home and sleep to save some of the little energy you have left?

Well, the body is pretty complex as I’m sure you know. And expending energy actually produces energy because your body adjusts to meet the challenges you put in front of it. And so while it is hard to lace up your sneakers when you feel tired, that might just be the solution to constant fatigue.

But let me be clear: What you eat has just as much of an effect on your energy level as your workout. If you’re using high-sugar foods to give you an immediate boost so you have the energy to exercise, guess what happens after? You expend that “tense energy”, and then you’re back at square one. This is why it is very important to pay close attention to the energy bars and protein shakes you eat or drink. Some of them contain more sugar than you know. What’s the alternative? Eat a fruit for slow-releasing energy as you exercise.

We do live in a quick-fix world, and people no longer want to put in the time. This is why coffee, sodas, and energy drinks are constantly flying off the supermarket shelves. But exercise does more than give you a quick fix. It gives you consistent energy to get through the whole day. Try going for a walk when you’re tired and see how you feel.

Cheers Eights & Weights!

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Thursday, April 5, 2012

Give Me Some Sugar!

Sugar is like a drug; we know this. It invites you to take a nibble, and before you know what hit you, you’ve taken a whole barrel-full. Why does sugar affect us so? Well, just like hard drugs, when sugary foods are eaten, the brain releases a feel-good hormone called serotonin. Serotonin gives you a temporary high, which is why you usually feel good after eating a few cookies.

But that high is temporary. Of course, you come down off of it after a little while, and your body starts craving more sugar. In fact, just like heroin, your body builds a tolerance for sugar, and you start needing more and more to achieve the same high.

Excessive sugar intake has been linked to diseases like diabetes and various types of heart disease. And if that does not convince you, there is always the very obvious weight gain. And what’s worse is that substances made with refined sugar don’t keep you full like whole grains do. So you’ll find yourself hungry in very little time.

In my opinion, since sugar acts like a drug, it should be treated almost like a drug. Yes, you can have the little nibble here and there, but you almost have to stop yourself from getting addicted by keeping it outside your immediate environment.

Now, since most of us have already been exposed to this “sugar high”, the first step in counteracting the effects of sugar is to detox. Remove the tempting sugary snacks from your immediate environment, and then replace them with something healthy THAT YOU ACTUALLY LIKE. If you hate celery, and you replace all the cookies in your home with celery, I don’t see that working too well.

As you detox, you body will start becoming less tolerant to the effects of sugar. When that happens, you can start to build out a plan. Decide how much you are allowed to take and when. And device a plan to stick to your sugar allowance. This is probably different for everyone.

Good luck!

Cheers Eights & Weights!

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Monday, April 2, 2012

What's Really the Perfect Portion?

You've heard me say it a lot - Portion control is the biggest key to eating right. However, it is really difficult to be disciplined about your portions unless you walk around with a measuring cup (Hey, do what you have to. I'm just saying). And people constantly go "Eat all your meals at home", but the reality is that in the business and dating world we live in, a lot of our dinners are spent in restaurants. This is why it is important to be able to gauge a portion size with something you can easily  carry around. Like say your hand? Even the plate will do.

I always think that a balanced meal on a plate should look like the photo above: half of the plate should be veggies or fruits, a quarter should be lean protein, a quarter should be carbs, and you can have about a glass of dairy. Yes, that does mean that your pounded yam serving should not take over the whole plate. And neither should be meat in the stew.

Now when you are dealing with a mixture that can't quite look like the picture above, the best thing might be to judge is with your hand. Whenever you read "1 serving of..." anywhere, it usually means the following (and this is just a rough estimate to get you started):
  • For carbs, a fistful - rice, pasta, yams, potatoes, etc.
  • For protein, the size of your palm without the fingers - chicken, beans, fish, etc.
  • For veggies and fruits, the size of your fist - spinach, broccoli, apples, etc.
Note that for single items like bread, it is usually 1 slice. And although cereal can differ, I would use one fistful for cereal as well.

Liquids are a little different, but for large glasses, it may be best to assume two servings per glass, and for small glasses, assume one serving.

We will talk about portions in more detail soon. Stay posted. Till then, have a great week!

Cheers Eights & Weights!

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Sunday, April 1, 2012

LL Cool J on Men's Health

Nobody says it better than LL. "We all know that we have to work out. The problem is that we don't want to suffer through the pain." For the gents especially, building muscles like LL's is not joke. It involves working out everywhere you can anytime you can. But the benefits are soooo worth it.

Take a look at the video below, where LL and his trainer show how to do some basic exercises outside the gym. My favorite is the Pushup to Pike. For some reason, whenever this comes up during a fitness class, people start to moan, but I love it.

Cheers Eights & Weights!
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