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Subway has all Subs for $5 the month of February!

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Subway has their $5 footlong campaign the month of February where all foot long sandwiches are included. This place is a good choice over other fast food joints, including Burger King and Taco Bell. Oh yeah, you know taco bell uses FAKE meat - WOW!

Well, Subway DOES have real meat - just not everything there is "good for you". It's important to remember that even though it is Subway, they have many other landmines to your 2011 resolution of slimming down. I have listed a few of the do's and dont's of selecting the proper sandwich or menu item when you make your next visit as well as nutritional info on a few sandwiches:


Sandwich                  Calories               Fat (g)             Carb (g)               Protein (g)


Italian BMT                  900                      40                   96                         44


Orchard Chix Salad      720                      16                   94                         35

Subway Club               640                       10                  108                        40

Roast Beef                  630                        9                   91                         52


Turkey Breast              220                        4                   94                         35


If you are watching your weight, definitely stay away from the Italian BMT (BAD). Instead, ask for a Roast beef or Turkey breast sandwich and save yourselve a bunch of fat grams and bigger waist. I recommend choosing Subway as an alternative to making food at home rather than just "THE option". Use it when you didn't make time to cook or make a sandwich at home.


Sandwich                 Calories                    Fat (g)              Carb (g)             Protein (g)


Ham and Cheese         352                         15.5                   33                       21

PB and J                     327                         14.5                   43                       10.5

Turkey                        220                         3.5                     32                       15


Salad Info (GOOD)
Most of their salads are pretty good nutrition wise including the Roast Beef, Ham and Subway club each coming in around 3-4 grams of fat and around 150 calories. If you choose the Sweet Onion Chicken Teryaki, expect to raise the calorie count to 210, with still a lower 3 grams of fat.

Condiments (The UGLY and GOOD)
I tried the Chiplote Southwest Sauce before and it was decent. Now, the fact that is has 20 grams of fat per tbsp is ridiculous and makes it taste gross. Once I learned that the mayonaisse has 12 grams pers tbsp, I quickly made the switch to mustard as well. If you're looking for an alternative to your salad dressing or just something to make your sandwich tastier and a bit more moist, try the Fat Free Italian dressing. At 30 calories and ZERO fat, it's a great substitute for anything else. Subway also has Fat Free Honey mustard for those who like their sandwich a little sweeter.

Summary
In short, Subway definitely can be a great option you just have to take your time and choose wisely. Just look up at the menu and they will have all the calories for you...just remember why you went to Subway over Taco Bell in the first place. Oh yeah, 1 cookie has 10 grams of fat...just sayin'.

McDonald's Breakfast - I'm lovin' it!

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I went to McDonald's today to try out their new oatmeal and to taste the coffee.  Typically, I make my oatmeal at home and same goes for coffee, but in reality know that isn't the case for many people.  What I found is that McDonald's breakfast was pretty awesome!  I ordered the oatmeal and asked for the fruit packaging on the side...for the coffee I asked them to use non-fat milk and I ordered the small caramel latte.

To my happy surprise, the oatmeal was a great texture (not too lumpy, not too watery...kinda like the 3 bears, it was just right - lol!).  I tasted the bit of brown sugar and a little bit of what seemed like cinnamon.  As for the fruit, since I don't like raisins or cranberry, I opted to only use the apple chunks.  The oatmeal was the best oatmeal I have had in a long time.  As a Starbuck's coffee drinker (on occasion), I also think that it is way overcooked or almost burnt!  Today, after tasting the McDonald's coffee, it is a fact.  The oatmeal is 290 calories, 4.5 grams of fat and 5 grams of protein.  If you get it without the light cream and fruit, it is only 190 calories and 2.5 grams of fat.  For complete nutrition info, go to mcdonalds.com

Overall, I had a great experience for a McDonald's breakfast and I could see this as a definite option for me looking for a healthy breakfast in the future, especially when I'm on the road. Next, I'm looking forward to trying out their salads!

My muscles are on FIRE - what is that?

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EVERYBODY can relate to muscle soreness!  Even if it was raking the leaves, going bowling, or like many people this time of year - EXERCISE!   There's an actual term for this:  DOMS - Delayed Onset Muscle Soreness and it will occur 24 to 48 hours after your activity.  Don't be alarmed, this is a good thing in most cases!

After the activity, the muscle begins to rebuild itself and this process creates new lean muscle that is stronger than before.  DOMS pain is different from the burning sensation and pump you feel during a workout and also different from the pain you get from an injury.  This is a good thing, the more lean muscle you have the more calories you will burn throughout the day!

Beginners who have never exercised before or, in a long time would experience quite severe DOMS at first. However, the human body is an amazing thing and even the beginner’s body will slowly adapt to the workload and eventually – these episodes of soreness will be less severe.  This also goes for anyone who is currently exercising regularly, so don't fear...like I said - EVERYBODY.  It's NORMAL! 

What if I’m still sore from my previous workout? Should I still train?
I say if the soreness is very minor, then yes – go ahead and train right through it! As blood gets in the area and your body temperature increases, the remaining soreness will dissipate.  So, if you went for a run yesterday and your legs are on fire and your rear is tight, it's ok to get back up on the horse.  However, if there is a substantial amount of soreness remaining from the last workout, this is a sign that you have not recovered enough and your body is still “healing”. Listen to your body and take it easy.. perhaps just go for cardio and skip the weights for the day. You can probably reduce soreness by stretching the body part AFTER the workout and by getting circulation into the area with cardio. However, if you constantly ignore the signs and if you keep training and ‘breaking down’ muscle tissue before it has a chance to recover, the effect will be the opposite of what you want – you will get weaker.

In short, if you haven't worked out in a while (more than 2 weeks - seriously!), then expect to be sore.  I recommend Aleve myself and it is always nearby!  Always do SOMETHING to stay in motion and, when you start the new exercise, here are a few things you must know:

1.  You're going to be tired the next day up to the next 3 weeks- that's ok!  You're doing something you're body is not used to...ever start gettting up at 5 am when you were used to 630?  It's tough, but after a couple of weeks, it's what you do.

2.  You're going to be sore.  Whether, it has been 2 weeks, 2 years or 2 decades soreness will be apparent - trust me.  Again, it's ok!

3.  Your appetite may grow.  This is such a critical time to be planned out and make great decisions on what you put in your mouth.  George Foreman and a crockpot make cooking SO much easier...another rule of eating - stay close to the farm (not processed).

4.  You need motivation.   It comes from within, but sometimes we all need a little help.  If your friends are not supporting you (including eating poorly around you, smoking, etc.), stay away from them until you are in the groove.  Hire a certified personal trainer if you need...my suggestion is to train with them 2x before hiring them and making sure you're a good fit. 

Sample workout to get you going:

Warm up (elliptical, treadmill, walk, etc) for 10-15 minutes to get your heartrate up.  On a scale of 1-10 and 10 being that your heart will pop out, stay at a 4-6.

Lift lighter weights and do a circuit.  Start with the bigger muscle groups and work to smaller.  Lift a weight that is comfortable to do 15-20 times and do 3 sets of that.  Work three different body parts.

Cardio/Cool down (elliptical, treadmill, walk) for 10-15 minutes and you are done! 

One step at a time always moving closer to where you want to be...YOU CAN DO IT!

What COULD Creatine do?

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I used to work at GNC in college and a customer asked me what the best fat burner I would recommend.  I showed him one that I used and thought was great.  After showing him the bottle, which had a ripped bodybuilder on the front, he said "Whoa, I don't want to get that big!"  I thought it was the funniest thing that he actually thought he would by taking Ripped Fuel!  Well, it is a great testament that we really don't know what is good and what these supplements actually do.  Well, here is some info on a hot item:  CREATINE

According to a case report in a recent issue of The Journal there is a definite possibility of an adverse effect in a person taking oral creatine supplements.  Included are both kidney failure and Rhabdomyolysis.  Rhabdomyolysis results from a breakdown of the muscle cell wall, which leads to cell necrosis, or calicium in the blood stream. Although no studies have evaluated creatine supplementation and its effect on muscle compartment pressures, anecdotal evidence of athletes feeling "tight" or "cramped" abounds.  Muscle cramping remains one of the most common side effects reported by those taking creatine.  I had a friend that took creatine without water...6 months later he had to pass a kidney stone.  Youch!

Risk factors for rhabdomyolysis include dehydration, alcoholism, illicit drug use, trauma, and strenuous exercise.  The case reports also adds support to the hypothesis that the use of oral creatine supplements can lead to serious adverse effects. More importantly, it brings to mind the question that has been plaguing many for years about the role of ergogenic aids for sport:   Is it really worth it?

The simple fact is to be educated when taking ANY supplement.  Consult with your physician before taking any "dietary supplements".  We all know what the guy in the gym told us about this great new supplement - but it really could harm us.  My recommendation is to know as many facts as possible and decide if anything is good for you.  Especially, if you don't want to get that big - haha!

No More "F" Bombs

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Yesterday I had a conversation about the word fat and what it means.  I'm not talking about the Webster's definition, rather the emotional attachment that it has and how we perceive it.  After reading an article from Psychology Today, I felt it was responsible to share. 


FIVE TIPS TO GET YOU THROUGH A "F" TALK FREE WEEK:

1) Label Emotions. Instead of, "I feel fat," try to be more specific. When you hear yourself saying, "I feel fat," use actual feeling words to describe your emotions like angry, upset or frustrated. You are likely to see that it can be challenging to erase this common phrase.

2) Stop F Talk. When people start to talk negatively about their bodies or get into obsessive diet talk, simply change the topic. Divert. Introduce a more positive conversation. Don't allow F talk to be normal, casual conversation.

3) Don't Ask. Avoid the little phrase our partners hate to hear, "Do I look fat in this?" If you must, a better choice is, "Does this look flattering?"

4) Stop Judging, Be Compassionate. Avoid giving compliments to people who have lost weight. Many people twist positive comments around (ex. what did they think of me before I lost weight?). Also, we don't know if someone has lost weight in truly healthy ways. You may unknowingly be complimenting unhealthy or dangerous behavior. When you use the "f" word to judge, investigate this closely. What do you really feel about this person? Why?

5) Speak Mindfully. Use more mindful words to describe your body. You can do this by observing and describing (I have brown hair). Instead of saying, "I feel fat" when you overeat, say "I feel too full", a more accurate description.

I NEED HELP! The 4 must knows before hiring YOUR personal trainer...

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A personal trainer can help with many things including motivation, coaching, nutrition advice and teaching of proper mechanics to name a few.  To me, topping the list of selecting a trainer is to know if they are certified  Here's an example:  Who do you want to work on your vehicle?  A certified mechanic or someone that wants to be a mechanic?

Experience

 An experienced trainer typically has seen many clients and seen many challenges.  Their knowledge of how an actual client will respond and what works best is even more important than a trainer that has no experience, yet 3 certifications. 

Education

As mentioned above, a Personal Trainer should be certified through one of the reputable fitness organizations such as NASM, ISSA or ACSM (more certification information is below). The Personal Trainer you hire should possess a certification in CPR and/or first aid.  Most Personal Trainers will tell you upfront what certifications they have, if not, feel free to inquire.

Professionalism

I personally recommend that your trainer be fit.  Again, this is just my opinion, but hey - if YOU can't do it, how do you expect me?  They need to show up on time, follow up with you, check in on any injuries/health problems and generally meet your expectations.

Personality

You may not consider this at first, but you will be spending time with this person while working closely on your fitness goals, so it will be important that you and your Personal Trainer are compatible. You want someone who listens to you, pays attention to your needs, provides constructive criticism when necessary, and honestly assesses your health and progress.

Personal Training Certification Companies:

• National Academy of Sports Medicine (NASM)
• Aerobics and Fitness Association of America (AFAA)
• American Fitness Professional and Associates (AFPA)
• International Sports Sciences Association (ISSA)
• American Council on Exercise (ACE)
• American College of Sports Medicine (ACSM)
• National Strength and Conditioning Association (NSCA)

How's the 2011 Weight Loss Resolution coming? Tips to start and keep going!

So, 23 days have passed since the beginning of the year.  To be more precise, 3 weeks since the first Monday of 2011.  Many, many people started their "lose weight, tone-up" resolutions and hopefully many are still at it.  Typically, a habit takes about 3 weeks to stick and it is easier to start one than to stop one. 

 For those who still need to get into that habit, here are a couple of tips:

• Take small steps. Don't try to do everything at once. (So, instead of "I'm going to exercise every day," start with "I'm going to exercise twice a week.")

• Only try to change one habit at a time. (Instead of "I'm going to quit eating junk food, start exercising, and go to sleep at 10 p.m. instead of 2 a.m.," start with "I'm going to quit eating junk food.")

• Write down the habit you want to change, and write down specific plans for achieving that goal. (Rather than writing "I will exercise," write, "I will start walking 30 minutes twice a week, on Monday and Thursday, and I will wake up at 7 a.m., so I can walk before work on those days.")

• Repeat the behavior you're aiming for as often as you can. The more a behavior is repeated, the more likely it is that it will become "instinctive."

Just remember, it's a marathon and not a race...stay focused and you can do it!

NECK CHECK - I'm sick should I work out?

I was asked the question "should I work out when I'm sick?"

Well, you know your body the best but the “neck check,” is a great way to determine if you should or not. Fever, body aches, chills, and diarrhea are all deemed “below the neck” and indicators of the body’s need to rest. Exercising with any of these symptoms diverts your body’s resources from fighting your illness. Instead, you can compensate for your lack of exercise by making an extra effort to eat right.

However, if your symptoms are above the neck, such as congestion, runny nose, or scratchy throat, it is advisable to exercise—although at a reduced intensity level and it may even be beneficial. Illnesses often begin with fever and fatigue then progress into common cold symptoms. It’s during this time—the tail end of an illness—when exercise can help you feel more like yourself.  A brisk walk can unclog your sinuses and invigorate your body.  Dancing to your favorite music (Michael Jackson, of course) can raise your spirits and relieve stress.

Be honest with yourself and don't use a sniffle to keep you from doing some sort of exercise.  Remember:  it has been shown by the ACSM (American College of Sports Medicine) that people who regularly exercise are less sick than those who sit on the couch. 

I'm Tryin' To Tell You Now It's SABOTAGE!

Gym Etiquette - What Grinds My Gears

Well, as we know - most people will be at the gym for the next 30-90 days and that is just awesome!  Unfortunately, that is about 15 percent of the year and not likely to see results walking into 2012, so please stick with it - ALL YEAR!  Anyhow, while you are visiting, please, just a couple of things:  Wipe down your equipment when you're done and make sure to bring a towel.  I'm sure you don't like laying on someone elses sweat and funk, neither do they.  Make sure to have all hygiene issues done at home as well...no clipping your pubic hairs, cutting your toenails, or any other maintenance that is for "your eyes" only.  Oh yeah, from what I hear guys, women hate it when you try to pick them up at the gym.  There are a million more rules, but these basic ones will get you started.

Hey, you can do it - you can go into next year looking and feeling better!  However, if you're offended by my disbelief that you'll quit before 90 days, I dare you to prove me wrong!  Stay focused, go get it and just remember the simple rules of hygiene and gym etiquette. We're all in this together - good luck!

You say Potato...

So, what's the big deal about a sweet potato?  Is it really better than a regular potato?

The major difference is in the rate that they digest. White potatoes are extremely high on the glycemic index, which means they digest fast and jack up blood glucose levels and send insulin levels skyrocketing. As Muscle and Fitness Hers magazine states, "while that's a good thing immediately after workouts, at other meals it can spell disaster for your physique. That's because a spike in your insulin levels, when you're not immediately recovering from a workout, puts a halt on fat burning and...could lead to serious fat gain."
Sweet potatoes on the other hand digest much slower, providing longer-lasting energy and does not shut down fat burning.  Also, a sweet potato has a bunch of beta-carotene, which has been proven to aid in growth and repair of lean muscle after workouts!
In short, if you want to optimize fat burning, switch from your baked potato and make it a sweet one.  Not only will you see better results, you might not be as sore...and that's a good thing!

Cocaine, Heroin or Fat - all have you itching for more!

According to research presented at Neuroscience 2010, the annual meeting of the Society for Neuroscience, held in San Diego, Fat is altering your brain similar to the way crack, heroin and cocaine do.

"Our data show that chronic consumption of a high-fat diet leads to significant changes in brain chemistry," said senior author Teresa Reyes, PhD, of the University of Pennsylvania, School of Medicine.
Fatty foods tap the pleasure centers of the brain, the same areas triggered by cocaine or heroin. Reyes and her colleagues explored whether these pathways could be modified on a molecular level by eating a high-fat diet for a long period of time. The researchers found that the genes involved with reward were altered in mice fed a high-fat diet for more than six months. The authors suggest the changes, which may promote cravings for fatty foods, could have far-reaching consequences.

Basically, like with any drug, the more you have the more you want.

Don't feed your fat!

Fat cells are in your body for good - unless you get them sucked out that is.  However, when you have lipo you mess with your Leptin (hormone) levels and they have to re-adjust to give you more fat!  Instead of "treating yourself" to a burger, try a chicken sandwich.  You could be saving yourself 25 grams of fat per meal just by doing this.  In order to shrink those never-ending fat cells you have to decrease your fatty intake.  First things first, figure out how much fat you eat per week (on a daily basis) and start there.