Tuesday, September 30, 2014

What is Tabata Work Outs? Should you incorporate them into your workout?




Tabata? What is that? You may have heard of it, or maybe you haven't but I doubt the first time you thought of it you thought of working out, sweat dripping off your forehead and your heart beating out of your chest! Tabata workouts are short, and they are killer. They produce some crazy results and are a great thing to incorporate into your workout!  Once you do a Tabata workout, you will never forget it!



History

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level or high intensity interval training or HIIT. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.  Group two had the best of both worlds!

The conclusion: HIIT,  has more impact on both the aerobic and anaerobic systems.

Wouldn't you like to be able to cut down on the time you are doing cardio... and get off those boring machines?  Do a couple of these Tabata workouts and see the awesome benefits of adding HIIT workouts!  8 minutes of intense training and you're done!

The Tabata Protocol

The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:

Workout hard for 20 seconds
Rest for 10 seconds
Complete eight rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you wish. You can do squats, push-ups, rows, etc... Any exercise that works your large muscle groups is strongly recommended. Kettlebells work great too.

Here is a sample Tabata workout, but you can do it with any exercise
Push-ups
Squats
Burpees
Sit ups

Begin with the Push-ups. Do 20 seconds keeping a steady pace and count your reps. Rest for 10 seconds and then back to push-ups for 20 seconds trying to reach the same amount of reps. When you have finished your eight sets of push-ups, you will then rest for one minute and then begin the next exercise which are squats and repeat the sequence of 20 seconds on 10 seconds off, trying to reach the same amount of reps. Once you finish eight sets of squats rest for one minute and then do burpees. After burpees, finish up with sit ups following the same format.  It is important to keep your intensity about the same with each 20 second interval.

This is great to do if you have limited time or need to switch up your routine, or need to improve endurance speed. I recommend incorporating this style of workouts into your routine once or twice a week.  Be sure to vary your workouts so you target different muscle groups.


Sunday, September 28, 2014

Loosing Weight- How do You Calculate What You Need


Trying to figure out the right balance of macro-nutrients (macros) can be a challenge and kind of confusing.



We have all heard that loosing weight is just calories in vs. calories out... which is some what true, but the real truth is you need to be sure that you are eating enough protein to repair your skeletal muscle that you tear from your workouts, you need to be sure to eat enough carbohydrates so you have energy for your whole entire day and not just your workouts, and finally you need enough fat in your diet. Fat provides flavor to food, is important for the intestinal absorption of lipid-soluble vitamins like vitamins A, D, E, and K. Fat is a key source of metabolic energy. Components of fat are also important building blocks of all cells in the body.

*****Note:  If you would rather use the "easy button" ORDER THE 21 DAY FIX.  It simply puts together your macro-nutrients without having to go through brain damage.  You also have the portion control containers so you don't even need to worry how many grams of protein are in an ounce of food.. and weight your food and calculate your carbs and weight your carbs.... the 21 Day Fix just simplifies everything so you can get on with your life, stress free!  


How to calculate macros – detailed answer:  
First you need to know how many calories (unit of energy in food) each macro-nutrient provides your body. See the chart below

Macro-nutrientCalories Per Gram
Protein4
Fat9
Carbohydrates4
Step 1. Determine your daily calorie intake. To lose weight you have to keep in mind the fundamental law of losing weight: You must be at a negative energy deficit.There are basically three components to the caloric burn:

1.  BMR (Base Metabolic Rate): Sounds complicated but it’s really quite a simple explanation. Essentially, BMR just means how many calories you burn when at complete rest. This assumes no primary physical activity. The base BMR for the average person is around 65 percent of the total calories you burn.

2.  Activity Level: How many calories you burn while moving around. This includes your day-to-day basic required activities (walking around, standing up, etc.) and any extra activities (lifting weights, cardio, training, etc.). This represents about 25 percent of the calories you burn, though this can be HIGHLY depending on your level of physical activity. 

3.  Thermal Effect of Food : Your body requires calories to maintain the digest process of food. Basically it takes calories to burn calories in your body. 

Calculating your daily calorie needs can be confusing! 


There are a number of different formulas to calculate your BMR. For now we will only use the Harris Benedict Method as it’s the easier one to use.

Harris Benedict Method

BMR Men: = 66.5 + (6.23 X weight in pounds) + (12.7 X height in inches) – (6.8 X age)

BMR Women: = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) – (4.7 X age)

The above formula is one of the most common ones you’ll see floating around on the web. It’s a good way to guesstimate your BMR with just your weight, height, and age. With this formula, you don’t need any extra tools, measuring tapes, or special equipment to calculate your BMR. However, it doesn't take into account your body fat level which can make a difference as people with more muscle have a higher base metabolism (muscles burn more calories during the day).

Step 2.   The BRM number gives you the number of calories you need to maintain your current weight given your current activity level. But now we need to calculate the exact deficit in calories you need to subtract from that figure so you lose weight.

The standard figure is a 500 calories a day deficit. This works out tothe sum of 3500 calories a week (500 x 7) which just so happens to be how many calories it takes to burn 1 pound of fat off your body.

So take your daily calorie amount and subtract 500- this will give you your daily calorie target.

Step 3. The next step is to figure out the Macro-nutrient profile for your caloric target. This allows you to figure out a meal plan and actually eat the food needed to fulfill those nutrients and reach your calorie target for the day so you can lose weight.
We are going to use the 40/ 40/20 rule:  so take your daily calorie needs: say it is 1800/ day and divide that by 40.  That give you 720 calories!  So you know that 720 calories needs to come from protein and 720 needs to come from carbs and 360 calories needs to come from fat. 

NOW how much is 720 calories of protein?  Well take your 720 and divide that by the 4 calories per gram.  and that gives you 180 grams.  It is the same for carbs and fats!

Now you know how much you should be getting to loose weight!

OR you can hit the EASY button and just use the 21 Day Fix... and not stress about it, because its done for you.  just use the easy portion control containers!


Simple Portion Control Nutrition
21 Day Fix Challenge Pack
The Trifecta of Weight Loss
Shakeology- Portion Control-30 Minute Home Workouts






Monday, September 22, 2014

Fall! Time for Baked Apples


It's fall!  I love this time of year!  The food is so warm and comforting.  The colors are changing and life just seems so full and rich!

Apples!  They are just falling off of my tree and they just are such a great flavor for this season. I really love make baked apples.  They are a delicious desert that wont bust your diet, yet they are totally satisfying :

A great fall treat- Baked Apples


Ingredients:
⅓ cup old-fashioned rolled oats
1 oz almonds- chopped
¼ cup brown sugar, packed
½ tsp. ground cinnamon
½ tsp. ground ginger
¼ tsp. ground nutmeg
1 dash ground cloves
1 Tbsp. butter, cut into small pieces
4 medium apples, cored
1 cup water

Preparation:
1. Preheat oven to 350° F.
2. Combine oats, almonds,  sugar, cinnamon, ginger, nutmeg, cloves, and butter in a small bowl; mix with a fork until crumbly.
3. Fill apples evenly with oat mixture.
4. Place in an 8 x 8-inch pan; add water. Cover lightly with aluminum foil.
5. Bake for 20 minutes; remove foil, continue to bake for 20 minutes, or until apples are fork tender.

For those following the 21 Day Fix, 1/2 apple is 1 Yellow

Wednesday, September 3, 2014

6 Family Friendly Healthy Recipes That Keep You On Track!


One of the things my clients say ALL the time is they do great following their healthy meal plan until dinner time.  Then what do they do?  Their kids wont touch the "healthy" food and their spouse wants something else and they are not interested in cooking two dinners.  I get it.. So I put together 6 of my favorite, mouth-watering, (and easy to make ahead) recipes that are sure to have your kids enjoying a healthy meal all the while keeping you on track with your health and fitness goals!

Make Ahead Turkey Meatloaf and Garlic Sweet Potato Mash!


Meat Loaf

Ingredients

1.5 Pounds Lean Ground Turkey
1 Cup Grated Onion (or you can finely chop it, but grated works so much better!)
1 Cup Salsa
1 Cup Quick Cooking Oats- Plain
1 Package Knorr Vegetable Soup Mix
1/2 cup Ketchup 
OPTION- 1 small Zucchini grated. 

Directions
Preheat oven at 350.
In a large bowl mix Turkey, Onion, Salsa, Oats and Vegetable Soup Mix together.
Put in a loaf dish and top with 1/2 cup ketchup
Cook for 1 hour.

Number of Servings: 6

Garlic Sweet Potato Mash

Ingredients
4-5 Medium Sweet Potatoes- peeled and cubed in to 1" pieces (I like the golden sweet potato)
3 large cloves of garlic- Minced
1 Tbsp Olive Oil
1-1/2 tsp salt
1/2 tsp pepper

Directions
Place everything but the olive oil and pepper in a pot and add enough water to cover the top and bring to a boil.  
Reduce heat and let simmer until tender (about 10-15 minutes). 
Drain off liquid, add oil, pepper and salt to taste, and and mash sweet potatoes. 

Serve this meal with steamed broccoli or green beans!

If on the 21 Day Fix- Use your containers to portion out your green and your yellow.  Slice 3 oz of the meatloaf for a red. 


Lean Turkey Zucchini Lasagna


Ingredients 

1.5 lb. extra-lean ground turkey
2 cups basil marinara sauce (I use Trader Joe's brand)
2-3 large zucchinis- sliced thin, lengthwise to make the noodles
1.5 cup reduced-fat cottage cheese
2 egg white
1.5 cups reduced-fat mozzarella
Seasonings for meat such as garlic powder, onion powder, or cumin. Try the 21 Day Fix Mediterranean Seasoning

Directions

Preheat oven to 350 F.
Season ground turkey and cook in a nonstick skillet. Add marinara to create the meat sauce and stir.
Mix cottage cheese with egg whites in a separate bowl.
In an 8 X 10 dish or small foil tin, layer zucchini, meat sauce, and Thin layer of  of cottage cheese mixture. Continue to fill your pan.
Add one final layer of meat sauce to the top, then finish with 1/4 cup mozzarella.
Bake for 45 minutes or until cheese browns a little.

One serving is 1-red, 1-blue, 1- green if you are following the 21 Day Fix

Crock Pot Chicken Tacos! Hint: If you make a little extra of the chicken, you can make enchiladas with the left overs!


Ingredients
6-8 Chicken Breasts
1 Can Chicken Broth
1 Can Rotel Tomatoes and Peppers
3 Tbsp Taco Seasoning

Directions
Cover and cook on low 6-8 hours.  When finished, shred chicken with a fork.  
Serve in taco shells with shredded lettuce, tomato and reduced fat shredded cheese. 

Serve with your favorite steamed veggie OR make a taco salad instead!

Use your Red container to portion out your chicken, 2 small corn tortilla as your yellow and fill up on tomatoes and lettuce in your green. you can add one blue of shredded cheese



Crock Pot Chicken Eat Clean Enchiladas


Ingredients
Left Over Chicken from Taco Night
1 Cup Onion- Diced and sauteed
1 Package Corn Tortillas
1 Can Cream of Chicken Soup (Fat Free)
1 small container of Reduced Fat Sour Cream
1 Cup Chicken Broth
2 Cups Reduced  Fat  Shredded Cheddar Cheese

Directions
Preheat over to 350. 
In a large bowl mix together sauteed onion, 1 cup cheese and chicken.
Spray an 8x10 baking dish with spray.
Begin filling each tortilla with the chicken and rolling it up and placing in the pan. (getting your tortillas warm in the microwave will help prevent cracking)
When your pan is full, put the can of Cream of Chicken Soup, Sour Cream and Chicken broth in a large bowl and mix well. 
Pour sauce over the top of your enchiladas.
Top with cheese.
Option to sprinkle a little chili powder over top.
Bake for 45 minutes. 

Serve topped with lettuce and tomato!

Turkey Meatballs and Whole Wheat Spaghetti


Ingredients
1 pound lean ground turkey
1/2 cup oats (I put mine in the blender or food processor to make a little finer)
2 tbsp 21 Day Fix Mediterranean Seasoning (see my blog post with this recipe click here) http://dealdiehl.blogspot.com/2014/03/21-day-fix-mediterranean-seasoning.html
1 egg
Salt and Pepper to taste
1 Jar of your Favorite Marinara Sauce
1 package whole wheat, quinoa or rice pasta- Cooked

Preheat oven to 400 degrees. Place turkey in a bowl with the oats, seasonings and egg. Mix until incorporated, but do not over mix. Over mixing will result in a really tough meatball. Take and make a meatball that is about 1.5 ounces in size. This should make 15 meatballs total. Place on a cookie sheet sprayed with cooking spray. Bake for 35-40 minutes or until the temperature of the center of your meatballs is 165 degrees.
Once cooked, place meat balls in a pot with the marinara and cook over medium low heat until sauce is warm 
Serve three meat balls over cooked pasta (1/2 cup is a serving of pasta!!!). Add a dash of Parmesan cheese if desired. 

Lean Beef Chili      

                                
1.5 pounds lean, ground beef
1 medium onion- diced
1 Tablespoons minced garlic
2 cans of Rotel Tomatoes and peppers
1 can of kidney Beans, drained and rinsed
2 Tablespoons Chili Powder
2 Tablespoons 21 Day Fix Smokey Southwestern Seasoning Get this seasoning recipe
Salt and Pepper to taste
1 tsp olive oil

Directions
Heat olive oil in a large pot on medium-high heat and add diced onion and minced garlic. Cook until the onion is translucent.

Add beef, stir and cook until no longer pink.

Add tomatoes and beans and chili powder and seasoning mix to the pot. Stir until well mixed.

Bring to a boil and then simmer for one to three hours, stirring occasionally (the longer this cooks, the better the flavor will develop.. this is a good one to put into the crock pot on low for 4 hours... after you have browned the meat).

Top with chopped green onions, diced avocados, reduced fat sour cream or reduced fat shredded cheese.

Serve with warm corn tortillas.