One-on-One Training with Jackie Warner

This week, I wanted to share a snippet from one of my home workout DVDs: One-on-One Training with Jackie Warner. Just looking at this lady’s body inspires me to work out; she has muscles for days…

This DVD has 3 parts – Upper body, Lower body, and Abs. Each segment is 20 mins. That way, you can either get a full body workout in an hour, or focus on a particular area for 20 minutes.

The snippet below is pretty short, but it’s a great way to get a quickie workout if you’re sitting at home doing nothing. I strongly believe everyone should have a home workout video for the day you don’t feel like going outside. Plus, it teaches you proper form the way working out on your own might not.

Check it out!

Cheers Eights & Weights!

Healthy Turkey Meatballs

Last week was Valentine’s Day, and so you've probably bathed in all that candy (yes, you!) and lounged around with your loved one. Now, it’s time to get back on track. This week, I wanted to share a recipe that I stole. Yes, I know you can’t believe it. I mean, “Stealing” should never be put in the same sentence as my name. I’m such a good girl *bats eyelashes*

Anyway, I got this from a friend. Italian food gets such a bad rap because of all the cheese. But there are ways to make it healthier. Stick to whole wheat pasta, cut out some or all the cheese, use tomato-based sauces instead of heavy cream-based sauces, and add in a lot of flavor with garlic and other spices.

Ingredients (serves 4)
1 pound lean ground turkey
¼ cup bread crumbs
1 teaspoon grated parmesan cheese
1 egg
2 tablespoons soy milk (or non-fat milk)
½ tablespoon salt
½ teaspoon black pepper
1 teaspoon thyme
2 cloves garlic
Grated vegetables of your choice (carrots or peppers)
1 pack of whole wheat spaghetti
1 28-ounce can tomato sauce
2 tablespoons tomato paste
¼ cup fresh basil leaves
1 onion
Cooking spray
1 tablespoon olive oil (or vegetable oil)
1 teaspoon hot powdered pepper

Instructions

• Preheat the oven to about 375⁰. Spray a baking sheet with cooking spray or use a non-stick baking tray.
• In a large bowl, throw in the turkey, bread crumbs, parmesan, milk, egg, black pepper, thyme, half a clove of garlic (chopped), grated vegetables, and half of the salt. It may be more efficient to put the turkey in last so you can mix up the other ingredients really well.
• Shape the mixture into balls; the size totally depends on you. If you’re in the mood for huge balls, go ahead. If the tiny balls do it for you, enjoy.
• Throw the balls in the oven and bake for about 15 minutes, or until they are brown.
• While that’s happening, work on your sauce. Bring the oil to heat in a pan. When it’s hot, throw in the chopped onion and the rest of the garlic.
• Right before the onion and garlic start to brown, add in the tomato sauce, tomato paste, the rest of the salt, and the hot pepper. Why the pepper? Because that is just how we do where I’m from.    
• Let the sauce simmer for about 15 minutes so the tomatoes get that ‘cooked’ flavor. Add in the basil.
• Let it simmer for another 5 minutes. The meatballs should be ready by now, so carefully put them into the sauce one by one. Let the meatballs and sauce simmer for 10 minutes so the meatballs can absorb the tomato flavor.
• Cook the spaghetti like you usually would. Bring water to the boil, and add the spaghetti. It usually cooks in about 10 minutes depending on the heat and the amount of water.

This recipe serves 4, and is less than 500 calories per person. Isn’t that great? If you’re like me, you’ll cook the sauce a day before you want to eat it because we all know tomato sauce tastes better the day after :)

Cheers Eights & Weights!

Photo credit: FitnessMagazine.com

That Heady Feeling

Frankly, I’ve never been one to understand why people take recreational drugs. The positive effects last but a minute. Gradually, you start to lose focus, crave more and more, and lose brain cells until you can’t function normally. What’s a healthy alternative? Exercise!

I know, I know, that sounded kind of bad. But let’s look at this objectively. Both exercise and recreational drugs have similar biochemical effects in your brain. Both stimulate the release of dopamine and can change the way the brain is wired. The brain has been proven to be the pleasure powerhouse of the whole body, and so anything that makes you feel good usually has something to do with your brain.

What is even freakier? In the 70s, when running started becoming this big phenomenon, scientists claimed that running and sex produced the same high as morphine, and so it was technically possible to be addicted to either one. Runners were known to experience a natural high, and some people had to keep pushing their bodies hard to experience an even greater high.

However, in recent times, scientists have dumped the theory that exercise is bad because it could be addictive. The positive benefits it brings to our bodies nullify any claims connecting the effects in our brains to hard drugs. This is not to say you don’t get a high from exercise, because you do. But you get a healthy high. What could be better?

It has been proven that people who exercise are generally happier and feel better about themselves. A lot of psychologists have started to dabble with exercise treatments for depression, drug addiction, and ADHD for this very reason.

In fact, researchers have said that when they tried exercise as a treatment for drug addiction, the addicts were found to be less likely to take drugs after they’ve exercised. Could it be because they are getting their high from exercise already? Or could it be that exercise is helping fight the withdrawal symptoms? I’m not sure what the answer is. But what was it that Elle Woods said in Legally Blonde? (Yes, I take very serious life advice from Legally Blonde) “Exercise releases endorphins. Endorphins make happier people. Happy people don’t just kill their husbands.” Endorphin is short for "endogenous morphine".

In my experience, exercise makes you even more tolerant, more sedate, and more in control. You’re more tolerant because you feel good, you’re more sedate because endorphins diminish the perception of pain, and you’re more in control because exercise makes you more aware of your body. If all that comes with feeling happier, I say bring it on!

Cheers Eights& Weights!

Photo credit: divavillage.com

Building Upper Body Strength

You want beautiful biceps and triceps, and yet you can’t do a full push-up? Don’t despair. Many people, especially women, don’t just wake up with arm strength. You have to keep working on it and pushing your body until you see improvement.

Why is upper body strength important in the first place? Besides keeping you strong for everyday activities, you need your strength for last through your exercises. The older you get, the more strength you need to perform the same activities. Have you ever seen a 40 year old that cannot lift 10-pound weights with a well-shaped back? Yep, you have your answer.

So you know you need upper body strength. What do you do?

• Do More: You cannot stay at the same level you are and hope that you’ll magically get better. Try as hard as you can to do more upper body exercises every day. As you’re working out, you see that you can do 5 push-ups? Tomorrow, try to do 6. Even if you can’t actually do 6, keep trying until you can complete those 6. Push yourself to do one more than you are comfortable with. And what happens when you actually complete that one more? Add another one more! 
• Anywhere, anytime: Okay, maybe not on the floor of your boss’ office… but whether you’ve worked out on a day or not, it doesn’t matter. Before bed, when you wake up, before dinner, at your friend’s house, anywhere, get down and do some upper body exercises. I keep referring to the push-up because it is a perfect upper body exercise, and you don’t need any equipment. You can drop down and do a push-up anywhere. And the more you do, the stronger you get. 
• Find your trouble spot: There are some exercises you may be good at, and some you struggle with. When you are in the gym, you feel like you have to do the ones you are good at so you don’t embarrass yourself. But honestly, you should be focusing on the ones that give you trouble. That is where you can really see your growth. Can you do a push-up well, but have trouble with side planks? Keep doing more side planks until you can do it for longer and longer. 
• Do it right: So you do your push-ups with your belly sagging or your butt pushed out? You may be making it easier on yourself and not actually being true about what your body can do. If you’re not true to yourself, you won’t push yourself. Make sure you are doing your upper body exercises the right way, in the right position. Have you seen the video of Ellen DeGeneres and Michelle Obama doing push-ups? I was super impressed with Ellen's push-ups, even more than Michelle's.
• Mix it up: I say this a lot, but that’s because it is important. When you do the same thing day in and day out, your body gets used to it. You can do the same exercises with a twist. For example, with the push-up, don’t just do the regular push-up. Do it with one hand, do the half-way down push-up, do it on one leg, do an upper push-up position, do it whatever way you can as long as you mix it up. 
• Do at least one: You know how girls do push-ups on their knees, or alternate other exercises to make them easier. While that’s fine, you won’t graduate much if you just keep doing that. Even if you can’t do many sets of a full regular exercise, try to do at least one every day. You’ll build strength to be able to do more.

We all want really strong upper bodies. But there is so much we think we can’t do because we don’t try. Progress is slow sometimes, but that’s what it is: progress. That means you won’t see it if you don’t push for more every day.

For some diet and nutrition tips on gaining big muscle, check out this site.

Cheers Eights & Weights!

Why Salt can be Just as Bad as Sugar

We all know the saying “Everything in moderation”, but do we really take it seriously? There are PSAs, health-conscious ads, and even restaurant menus that constantly remind us how bad many desserts are for us. Sugar is synonymous with ‘sin’ nowadays, but people don’t seem to be stressing how bad excessive salt can be for us.

Don’t get me wrong, snacking in itself is not necessarily bad, as long as we pick the right snacks. But when we frequently turn to things like chips, it can have a lasting effect on our bodies.

Let’s put this into a little perspective. The daily recommendation for sodium is about 2300mg or less. The amount of sodium in a table spoon of salt is, you guessed right, about 2300mg. So does that mean we should only be eating about a tablespoon of salt per day? Well, not exactly.

Black people, people over 51, and people with certain heart and kidney diseases are advised to eat even less sodium – about 1500mg per day. Now, someone did not just create this rule because he/she has a vendetta against black people or seniors. The reason we are advised to eat less sodium is because we are at a higher risk for diseases like high blood pressure and diabetes.

But why, you may ask. Why is it so important to stay away from excessive salt? Well, it’s all part of the “Prevention is better than Cure” mantra. Yes, everyone’s reaction to salt intake is different, but it has been known to increase our risk for a certain number of diseases.

Fluid retention: When you take too much salt, your kidneys pass the excess out as urine. But the more you take, the harder it is to get rid of. If the sodium can’t be passed out, it will stay in your body. The more sodium stored in your body, the more your body retains fluids, causing your heart to stress more as it tries to pump blood. Sometimes, you may even feel the effect of salty food about 30 minutes after you eat it. You literally feel your heart working harder.

Blood pressure: When your heart has to work harder to pump blood, what happens? It increases the pressure in your arteries. It may not be a problem if this is not a common occurrence, but regular increased blood pressure can lead to a myriad of diseases.

Kidney disease: As I said above, the more sodium you take, the harder it is for the kidneys to get rid of the excess. Forcing your kidneys to consistently work this hard can have lasting negative effects on them.

Heart disease: Of course, if you have developed high blood pressure because of your sodium intake, your heart is working really hard. Overload on an organ is always a bad thing because it could lead to all sorts of failures. In this case, it can lead to a stroke, congestive heart failure, and other things.

There are so many other negatives of eating too much salt. A lot of processed foods have a high level of sodium because it is used as a preservative. But don’t think that only processed foods have salt; natural foods have salt too. So please pay attention to the sodium content when you buy anything. Below is a list of some foods and their sodium content:

These are just a few items, but you can find a whole list here: Sodium Content. This is not saying you should give up salt entirely, but that you should stayed informed and ask questions when necessary.

Cheers Eights & Weights!

Photo credit: Health.com

Getting Bored? New Exercises to Keep your Juices Flowing – For Women

I did promise that this week would be for the females. And so this week, we’ll go over some new modifications to old routines for women. As I said last week, if you realize that you have been doing the same things for about a month, then it’s about that time to put something new in.

If you tried any of the exercises from last week, I’d really love your feedback.

Plank Jack

This exercise incorporates the plank and the jumping jack, working on your arms, core, and legs. By now, we should all know how to do the two types of planks, either on your elbows or on your palms. Now, for the plank jack, start in the plank on your palms (also called the upper pushup position). Make sure your body is in a straight line, and your hips are not sagging towards the floor. Then start the motion of opening and closing your feet, like you would do in a jumping jack. Make sure you make the motion fast, and put some power into it so you actually feel your heart rate come up.

Jump Lunge
  

You do the lunge regularly? Awesome! Now, let’s incorporate some cardio into that lunge, so that you’re not only working your glutes and inner thighs, but you’re also working your whole body as you push off the floor. Stand with your feet about hip-width apart and your arms hanging by your sides. Step forward with your right leg and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor. Jump and switch the position of your legs, bringing your right leg back and your left leg forward. Continue switching from one leg to another. Be sure not to lift up like you would do with a regular lunge. Rather, jump up as you switch legs. You should definitely feel like you’re getting some cardio in.

Straight-leg Deadlift
 

This exercise really works your glutes. But in addition to that, it helps build your core and develop your balance. Start in a standing position. Lift your right leg in a straight line behind you as you lower your torso and arms, bringing your body (from torso to raised leg) into a straight line. Bring the leg and torso back to the center so you are in a standing position, but do not let the leg touch the floor. Lift the leg back again and repeat. When you are done with one side, switch legs. To make it even more difficult, hold one dumbbell in each hand and lift your arms forward as you lift your leg.

Six Inch and Hold
 

You’re used to sit-ups to work on your abs? Try adding in some hip lifts to target your core. Lie flat on the floor with your hands by your sides. Place your palms on the floor right under your butt for support. Make sure your palms are facing the floor. Keeping your legs straight, lift them up until they are about 6 inches off the floor. Keep your legs raised this way for as long as you can. Relax and repeat.

Side kick squat combo

If you’ve ever tried kickboxing or seen anyone do martial arts, you know the side kick. Make it more difficult by incorporating a squat between kicks. Start in the standing position with your arms beside you. Balance your weight on your right leg, and kick to the side with your left leg. The kick should be as high as your leg can go. Make sure your abs are tight, and your back is straight. As you bring the leg down, widen your stance and lower into a squat. Lift back into standing position, and repeat with the other leg.

It is not easy to change up your workout regularly because we all get really comfortable. But in order to tone up your muscles and reach your goals for your body this year, you need to go outside your comfort zone. You can do it ladies!

Cheers Eights & Weights!

Getting Bored? New Exercises to Keep your Juices Flowing – For Men

It’s only January, but if you have been consistent with your work outs, then you have probably started getting bored with the same push-ups, sit-ups, and pull-ups. But the good news is that new exercise moves are constantly being introduced. These moves might only be slight variations of the old exercises, but they work on additional muscles and allow you feel like you’re doing much more.

You should be frequently introducing different positions into your routine to keep it from getting monotonous. If you realize that you have been doing the same things for about a month, then it’s about that time to put something new in.

This week, we’ll go over some new modifications to old routines for men. It doesn’t mean women can’t try them; it’s just that this week is focused on the brothers (Insert manly grunt here). Next week, we’ll take a look at new exercises specifically for females.
 

Halfway down push-up: 

You’ve heard of push-ups, and you’ve heard of push-up planks. But have you tried lowering your body halfway down and staying there? You start in the upper push-up position with your palms right under your shoulders, a little more than shoulder-width apart. And then you lower down keeping your body in a straight line, until you’re halfway down to the floor. Stay there for about 30 seconds, and then lower all the way down. Yea, it hurts. By the way, if this gives you the arms and bum of the dude demonstrating in the photo, then... ummm... send me a photo... I need it for research...

Mixed Grip Chin-up:  

Not everyone can do a pull-up, but when you have successfully mastered the art, make it a little more difficult. Grab the bar with both hands about shoulder-width apart like you would normally do in a pull-up. Now, change the direction of one of your palms to face inwards like you would do with a chin-up. So one hand grabs the bar from the outside, while the other grabs in from the inside. Pull yourself up till your chin is just above the bar, and then lower down. Make sure your shoulders stay close to the body. More difficult, huh? 
 

One-legged wall squat: 

Squats are not easy, especially when done right. Now, let’s make the regular squat more difficult. Stand up straight against a wall with your upper body straight. Lower down into a squatting position, while still keeping your upper body straight against the wall. You can extend your arms straight in front of you or keep them by your sides. When you’re down there with your knees over your toes, extend one leg straight in front of you, and flex your foot so your toes are pointing upward. Stay here for about 30 seconds and then switch to the other leg. To make this exercise even more difficult, hold two dumbbells in front of you as you stay in the squat.
 

Spiderman crawl: 

You have watched one of the Spiderman movies, right? So you know how he looks like crawling up a building. Trust me, it is not as easy as it looks. It involves trying to keep your body up and your abs tight while you crawl forward. Start in the upper push-up position, and then bring your right foot forward to be almost in line with your right palm. Without raising your body, bring your left foot forward, but further in front of your left palm so that you’ve moved your body forward just a bit. Then continue the crawl, but as you go forward, move your right arm together with your right foot, and then your left together with your left foot. Tell me how you feel afterwards.
 

Burpee: 

This is sometimes called “the bodybuilder”. Start in a standing position with your arms raised. Bend your knees and bring your fingers to the floor. And then keeping your fingers on the floor, jump back so you are now in the upper push-up position. Do one push-up. And then jump forward so you’re back in the squatting position with your fingers on the floor. Jump up into a standing position with your arms raised above your head. Repeat.

Well, hopefully you can try some of these and let me know how your body feels?

Cheers Eights & Weights!

Photo credit: MensJournal.com, MensHealth.com, Maxcapacitytraining.com, Win-magazine.com, Fitnessfortennis.com