2013 Diet Trends

Everyone's rushing to the gym at this time of the year. Yes, we already know that. But things are not only hyped up on the exercise front. Diet-wise, people are running to all sorts of trends they've heard about or tried and failed in the past. 2013 is no different.

However, dietitians are also predicting that there will be some trends particular to this year. Low-carb had its year, fat-free had its year, gluten-free had its year, and even veganism had its year. So what's it looking like it would be this year?

Well, it does look like people are getting more knowledgeable about their bodies, and so 2013 is looking like the companies that gave us the "portion" diets will reign. You've already started seeing more commercials with more celebrities as the spokespeople for Weight Watchers, Jenny Craig, and so on. They are doing really well and will continue to do better as people become more conscious of the fact that portion control works, and as people realize that the other fads are not working.

Speaking of being more knowledgeable, people are also becoming more tech savvy, right? And so the prediction is that we will continue to see diet and technology merge. There will be much more information about diets online, and much more people will be able to track their nutrition information and see what it means to their lives.

Quality also seems to be becoming more important as people focus on muscle tone, not just fat loss. So quality carbs, quality proteins, and the necessity of fruits and vegetables in our diets will become the highlight of many diets and fitness programs.

All in all, these look like good things. We are headed in the right direction when it comes to diet. We just need to make sure we are aware of our bodies. Awareness is the key to good health. As you consider what your diet will look like in 2013, make sure you remember this: "Always make sure it is reasonable. Do not make unsustainable changes. Fitness is, after all, a lifestyle." And that's my tip #3 for this week :)

Cheers Eights & Weights!

Photo credit: bistromd.com

British Military Fitness Blue Challenge

So you woke up this morning and thought it was going to be an easy day, right? We made it to the second week of January 2013, the Mayans haven't set a new date for world implosion, it's hump day, life is splendid. And you know what happens when things are too easy, right? We have got to challenge you!

Adrian from TribeSports reached out to me this morning with a challenge I could not resist putting up. Why? Because it uses body weight (no equipment required), it has 'military' in the title (which is synonymous for ouch!), and it incorporates muscle toning exercises and cardio. Boom.

Okay, so what do you have to do? it's all laid out for you in the image above. Sign up on the TribeSports page to see more details of the workout, challenge others, upload your status, and see more challenges.

Cheers Eights & Weights!

Photo credit: TribeSports.com

Spring into 2013 Tips Day 2

As we continue with our tips on successfully achieving your fitness goals for 2013, here is today's tip:

Tip #2: Find something you are passionate about; something you cannot imagine giving up. I like to run, not just because it burns calories, but because it helps me sleep better, and attack the day with much better enthusiasm. It gives me a chance to clear my head too, even just for a few minutes. Find that thing that makes you calm too and find a way to use it to get fitter.

Good luck :)

Cheers Eights & Weights!

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Our Own First TribeSports Challenge!

You guys know about the affair I had with the TribeSports 12 days of fitness challenge last month, right? Yes, I loved it. And so how about we do our own challenge on TribeSports? The purpose of this challenge is to get you thinking about your inner thighs as you run and do other forms of cardio exercises. I always say it is important to protect your joints by strengthening your muscles. 

This exercise works both your inner thighs and your core as you are forced to work on your balance. What do you do? 

1. Stand on a Bosu ball or a disc (or anything unstable) and tighten your abs
2. Lift one leg in front of you till your knee is at a 90 degree angle to the floor 
3. Move the same knee back as far as you can keeping your upper body straight 
4. Do 30 reps on each side

Do this every day for 7 days and let us know how you did. Check out the entire challenge on the TribeSports site, register, and mark it off as complete when you are done!

Cheers Eights & Weights!

PS. I promised to share a tip every day this week to keep you on your toes as you work on your fitness resolutions for the new year. 

Tip #1: In doing a front lunge (lunging forward), always push back on your front heel before you get up. This reduces the pressure on your front knee. If you are not comfortable with front lunges, stick to back lunges (lunge backward).

Discount Active Wear? Sign Me Up!

If you're like most people, the $88 tag on that pair of Nike tights is enough to scare you out of the gym for life. And what makes it worse is that it is important to look good as you work out so buying the perfect gear is essential. And of course, we all want clothes that are good quality, especially if we'll be sweating out in them all the time. So let's peruse the shopping aisles and see if we can find something priced on the low, shall we? I just thought I'd share some good places to get great affordable gear from my experience.

TJ Maxx/TK Maxx/Marshalls/Century 21 and similar overstock stores: I am a Maxxinista. There, I said it. Where else can you get awesome workout gear on the cheap simply because Puma decided it is time for a new season of outfits? I love that these department stores sell overstocked quality goods for discounted prices. If you are looking for shorts or t-shirts, you can get some for anywhere from $5, and jackets probably more from around $15. If you compare that to the actual sports stores, you'd see that that's amazing. And they have all ranges of sizes too. For the shoes, if you are lucky enough to have small feet, they work for you as well.

Old Navy/Primark and other similar discount clothing stores: I've heard all sorts of opinions about these discount clothing stores. However, I have bought active wear from Old Navy that have worked and have lasted, so from my perspective, they are fine. One thing I can say they do well is their fleece for winter workouts. Nice and thick. And of course, cheap. $7 for a t-shirt? $12 for yoga pants? You should certainly give them a shot.

Old Navy Control Max Capris $15

Target/WalMart and similar department stores: Target is another store I would vouch for because I'm not quite sure how they manage to balance great quality and low prices, but they do. I know it's customary not to trust department stores like WalMart because they literally sell EVERYTHING. But WalMart and Target carry well-known active wear brands like Hanes, Champion, and Danskin for sports bras and other active clothing. And having used these brands, I would say they are pretty good.

Target Champion Tech Muscle Tee for $10.99

Zappos: Okay, so Zappos is not quite what you would consider cheap, but for the free shipping, free returns, amazing size range, and the wide variety of sneakers they have on their site, I thought I'd throw it in here. Besides, when it comes to sports shoes, it is pretty difficult to find good quality ones for discounted prices.

Amazon: Amazon is another store I am quite addicted to because you can buy new, used, new styles, old styles, all sizes, from various countries, etc. If you cannot find something within your price range in a store near you, go check on Amazon. Someone could decide that they bought some shoes, hate it, and want to sell it for half the price. And what makes it even better is the free shipping option (for items fulfilled by Amazon), and the fact that you can use points from some credit card companies on the site.

Amazon ASICS Women's GEL-Lethal MP4 Field Shoe for $19.73

Thrift stores: If you don't mind wearing something someone else may have already worn, and don't mind going through rack after rack while you shop, thrift stores are another good way to go. Shoes may be harder to find, but t-shirts, shorts, pants, and tights would be easier to find. Plus, you get good deals as well because they are usually one-of-a-kind. Men find it harder to shop at thrift stores though. I guess sifting through each rack does not work well for them.

I hope that helped! I know a few folks are refreshing your workout closets as you start the new year. Good luck :)

Cheers Eights & Weights!

Coupling Up: Work out with your Partner

Do you work out with your partner? Or do you want to work out with your partner and are not sure how? The benefit of working out with another person is that you tend to push yourself harder than you usually would, and you can get your body in positions that you may not normally be able to because you have someone to hold or push you.

Or maybe you’ve been looking for a way to get that man or girl of yours to the gym. Well, Eights & Weights is here with some ideas for partner workouts that you could always suggest. Bat those eyelashes, say you need this and cannot possibly do them without him/her, and pat yourself on the back as you help them also melt some of their fat away. It’s pretty much genius, isn’t it? Well, unless he/she doesn’t step back in after the first workout. Then, I’m not sure I can help you…

Wall squat (For your butt, thighs, and core) 

Do a wall squat with the other person as the wall with your backs to each other. Hold for 1 minute. Make it more competitive by squatting lower and lower and seeing who can go the lowest with your knees still behind your toes and your backs still touching each other. Consolation prize for the loser? A butt to butt workout. Need I say more?

Partner push-up (For your chest, arms, and core)

Face each other in an upper push-up position with about an arm length of space between you. Both lower into a push-up, and then come up. When you come up, both use your right hands to give each other a fist bump, and then lower back down. Obviously, you have to both move at the same pace or someone would be left hanging with his/her fist bumps. And we wouldn’t want that.

Floor chest press (For your chest and arms)

You’ll need dumbbells for this one. Lie with your back on the mat and your feet facing your partner’s feet. Both lift your feet off the mat and bend your legs until your knees are at a 90 degree angle. Now, rest your feet on your partner’s feet like it is a wall, so you both form like a rectangular shape with the floor. Lift your 2 dumbbells (at least 5 pounds) straight up over the chest with one in each hand, palms facing out. Bend the elbows and lower the arms down all the way to the floor and then raise again. The image above does not exactly describe the move, but it is close enough.

Medicine ball sit-ups (For your core and arms)

You’ll need a medicine ball. You should both lie with your backs on the mat and your feet on the floor. Your toes should be touching your partner’s toes. Hold the ball to your chest with both hands and come up into a sit-up position. Your partner does not have a ball at this time, but he/she comes up into a sit-up as well. As you are both up, throw the ball to your partner. He/she catches does a full sit-up, and then throws the ball back to you. Do as many as you can, with at least 20 reps.

Moving lunges (For your core, thighs, and butt)

Stand facing your partner with about a leg-long space separating you. Both move into a lunge with opposite legs (if you do right, the other person does left). Step back and do it with the opposite leg. Then take one step left (your partner takes one step right), and repeat. Keep going until you’ve taken 10 steps in one direction, and then switch and take 10 steps in the other direction. Again, the image above does not exactly describe the move, but it is close enough.

Don't forget to use the opportunity to *ahem* do some "feel up on me" stretching :)

Of course, if all else fails, you could bring your boxing gloves home and make your partner hold the pad so you can punch away. Just say you need to get your aggression out one way or another.

Cheers Eights & Weights!

Photo credit: crossfitfw.com, sandiegokaiafit.com, sparkpeople.com, lvrj.com

New Year Fitness Resolutions

It’s the New Year! Yay! Happy New Year, folks. I’m sure with the new year also came new resolutions to lose weight, get fitter, eat better, and just become more health conscious. Yes, it happens every year.

As you are worrying about how you are going to achieve both your personal and fitness goals this year, I wanted to share something I came across yesterday that I thought was a great mindset to start the year with. Kellogg’s Special K brand is celebrating a “What Will You Gain?” day today. This is an attempt to make us all think of something other than the scale today.

The premise of the WWYG day is for us to all focus on the positive part of our fitness goals. When you lose that weight, gain muscle, or whatever it is your health goal is, what are you looking to gain? Many say sex appeal, confidence, even pizzazz. I say strength. I would like to get stronger, both mentally and physically.

So take a day to focus, relax, look at the end goal (and not just the work it takes to get there), and share with us. What are you looking to gain this year?

Cheers Eights & Weights!

Photo credit: SpecialK.com