The Foot Glove...Do you have a pair?

Okay...so the popular barefoot running shoes are really unappealing and there is a lot of controversy about whether they are truly "helpful" in improving running gait, speed, strength, injury prevention and just about everything else.

The whole idea behind not wearing supportive shoes is that you will strengthen the foot and surrounding muscles that are supported by other running/walking shoes. We believe that if you can get past the looks of the shoe, they have their place and could correct imbalances that sometimes over-supportive shoes can create. However, there are some ground rules.

1. START SLOW...maybe try for non-impact activities first to get used to them. Do not dive into a full workout the first time you wear them!

2. Do not use these types of shoes if you have an injury because they are purposely unsupportive. Also, if you have diabetes avoid barefoot running because of the risks of getting cuts or bruises on the feet.

3. Do your own research and develop your own opinion before investing. Here are some worthy links:
http://www.sportsci.org/jour/0103/mw.htm
http://barefootrunning.fas.harvard.edu

We give our recommendation but remember that as humans we have developed a dependency on supportive shoes and it won't be an overnight adaptation to going barefoot. Gradually step into these and feel the difference and hopefully avoid an injury!

Any comments or opinions on these shoes?...let use know by commenting below.

Regret

Source: weheartit.com via Sarah on Pinterest

The holidays are officially in full swing with parties, get together's, drinks and food smorgasbords galore! Stay in control of your workout routines. Just like the picture today states, you only regret the workouts you don't complete. Don't let the truth hit you like a horrible hangover come January 1 when the fun of the season is all over.

Here's to your health and happiness and continued fitness over the holidays!!!
...
Now GO WORKOUT!

Workout 17 - Back to Reality...

It's time to sweat out some of that turkey gravy!


Warm-Up
1 min walk or jog
1 min inch worms
1 min walking lunges
30 sec hand claps front and back
30 sec tip toe walk


Complete all exercises at maximal effort (aka as fast as you can!)
30 sec Jumping jacks - 30 sec light jog or march
30 sec Quick feet - 30 sec light jog or march
30 sec Jump Squats (lower impact if needed to squats) - 30 sec light jog or march
30 sec Speed Skaters - 30 sec light jog or march
30 sec side shuffle (4 over and 4 back) - 30 sec light jog or march
Rest 1 minute
Continue on to...
20 push-ups
20 backward lunges (each leg) -  hold weight to increase intensity
20 dips
20 side squats (each side) - hold weight to increase intensity
20 plank knee in's (each side)


Rest 1 minute and repeat the whole circuit again for a total of 2-3 rounds or more if you desire.  Modify as needed to fit your needs, but remember it should challenging for you!

Happy Thanksgiving!

A Thanksgiving poem for you:

May your stuffing be tasty

May your turkey plump,

May your potatoes and gravy

Have nary a lump.

May your yams be delicious

And your pies take the prize,

And may your Thanksgiving dinner

Stay off your thighs!

-Anonymous

Happy Thanksgiving from Sarah and Allison

We'll be back in full-swing on Monday!

That's strange...

"You are what you eat..."

THAT'S STRANGE

I don't think I've eaten

any sexy beasts today.

Workout 16 - I've Got the Power

Warm-up

1 min march or jog

1 min lunges with chest press

1 min butt kicker run

1  min inch worms

Today's workout is a power circuit.  You goal is to complete the following exercises one right after the other as fast as you can.


10 push-ups
10 squats (squat jumps for high intensity)
10 dips
10 alt lunges each leg (jump lunges for high intensity)
10 burpees


Rest 1 minute and repeat at least 3 times and up to 5.  


Remember your goal is to complete it as fast as you can!

Workout 15 - Leg crank

Hey everyone!
Are you striving to get some of those last chance workouts in before the "holidays" officially start?  

We know that many of you fitness fanatics have Turkey Trots today so here is something to supplement a cardio workout.
Do a 30 - 60 minute steady-state cardio workout (treadmill, brisk walk outside or your 5K road race)

and then.....
Metabolic Leg Crank (developed by Juan Carlos Santana)

As fast as you can and as many rounds as you can (I can comfortably do 3 in a row but usually end up doing 4 - 5)
24 squats
24 alternating forward stepping lunges
12 squat jumps (that means when you land, you are in the bottom 1/2 of the squat)
24 plyometric lunges (jumping lunges)
Repeat

It hurts!  But, the more that you do this metabolic training, the easier it gets.  This will really elevate your heart rate.  Try to keep your pace up as well.

Don't Be a Turkey - Part 3 - Turkey

TURKEY

We finish up our Thanksgiving series with an item we are going to allow you to load your plate up with, turkey!  Our friend on the left isn't too excited, but this meat is a great source of protein, iron, zinc, potassium and B vitamins make it a wise choice on Thanksgiving day!  


A serving size of turkey is about the size of a deck of cards.  While white meat is the best choice, check out the fat and caloric content of your favorite part of the turkey:

Meat Type	Calories	Total Fat	Protein
Breast with skin	194	8 grams	29 grams
Breast w/o skin	161	4 grams	30 grams
Wing w/skin	238	13 grams	27 grams
Leg w/skin	213	11 grams	28 grams
Dark meat w/skin	232	13 grams	27 grams
Dark meat w/o skin	192	8 grams	28 grams

   Resource: USDA Nutrient Data Laboratory – Turkey (Young Hen)      

Workout 14 - 100 workout

So, Monday we did a 50 rep workout.  Today, it's 100 reps.
Take breaks when you need but try and get this workout completed as quickly as possible.
If you record your time, you will find that you can beat it by doing this workout again in just a few weeks.  Keep up the good work!

100 up / downs (burpees)
100 body weight squats
100 bicycle crunches
100 push-ups (modified if needed)
100 second plank (1 minute 40 seconds)

Don't forget a good functional warm-up beforehand and cool down afterwards.

TRX Suspension Trainer Reviewed

One of the best home gym pieces we have ever owned:

The TRX suspension trainer is not a fad like so many exercise tools.  It has been around for several years and is only gaining more popularity.  It is quickly becoming a standard tool in many health clubs across the country.  Many clubs offer specific TRX classes.  Yes, there are THAT many exercises you can do with the TRX that you could take a 60-minute TRX class 3 times per week and not get bored.

The TRX meets the needs of ALL fitness levels.  It fits inside a small gym bag or in the bottom of a stroller.  It can more than triple the library of exercises that can be done in a park.  Sarah uses this piece at the park ALL THE TIME.  So, while the kids are running around the playground, she isn't sitting on some park bench watching. (Sarah goes down the slides in between sets with the kids too...if you were wondering.)  Allison suspends her TRX off the deck (bi-level) and runs stairs in between to keep her heart rate up.  Her abs never forgive her the next day as suspended crunches are a staple in her workouts!

With the suspension trainer you use your body weight for strength building making it just as challenging as heading to the weight room.  But, it doesn't stop there....it can also be added to a cardio circuit to give your heart rate a wake up call.

TRX doesn't hold back on offering tons of tips and advice for using the suspension trainer on their website.  Buyers aren't left in the dark to try and conjure up crazy exercises that they only hope will be useful.

The $180-200 investment is well worth the money!!!  If you sign up to get their emails, they usually send all kinds of promotions and discounts this time of year.

Shop TRX suspension trainer

Similar here

When you buy, make sure to get the kit with the door anchor for at-home use.

Allison and Sarah are both obsessed with their TRX!  If you've thought about buying this piece, don't wait any longer.

Sarah's favorite exercise with the TRX: the pistol---one leg squat

Allison's favorite exercise with the TRX: suspended crunches

Journaling

One of the most important things in keeping track of your workouts and food intake is journaling everything you are doing. It keeps you accountable for everything you do or put into your mouth. Just don't cheat! This picture puts that well into perspective.

Workout 13 - 50 is Nifty!

Complete the following exercise list.  Break up the exercises as needed.  For example you can do 25 pushups and then come back and do another 25 pushups after completing another exercise.  Break it up however you like, just make sure you complete them all!

Warm - Up
1 min march or jog
1 min lunges with chest press
1 min butt kicker run
1 min inch worms

Complete the following list of exercises:
50 Pushups
50 Squats
50 Bicycle Crunches (each side)
50 Dips
50 Jumping Jacks
50 Cross Punches (each hand)
50 Step Ups (each leg)
50 Reclined Knee-in's
50 Star Jumps
50 Side Squats (each leg)

Workout 12 - Kickstart My Heart

This cardio pyramid workout is designed to "kickstart" your heart rate!  Make sure you learn to pace yourself on those minute intervals!  
Motley Crew playing in the background is optional...

Warm Up (5 minutes)
March or jog - 1 minute
Easy squats - 1 minute
Butt kickers - 1 minute
Inchworms - 1 minute
Standing Oblique Twists - 1 minute

Complete intervals of 30 sec, 45 sec, 1 min, 45 sec, and 30 sec of the following exercises:
Speed Skaters
Quickfeet (sprint in place as fast as you can)
Burpee's (modify as needed)
Side Shuffle  x 4 and go back the other direction-maintain bent knees throughout movement
Jumping Jacks

Rest 1-2 minutes in between interval sets, the longer the interval the more you may need to rest.  


When all cardio portions are complete we've included an ab circuit below if you are up for it!


Abs
30 sec bicycle crunches
30 sec plank
30 sec bicycle crunches
30 sec plank
30 sec bicycle crunches
30 sec plank

If your abs are not fatigued, repeat a 2nd time!

Don't Be a Turkey - Part 2 - Pie

Pie  

It wouldn't be Thanksgiving dinner without pie.  Pumpkin pie is your best choice at around 200 calories per slice.  Pecan pie is also a Thanksgiving favorite, however be prepared to choke down 450-500 slice.  Yikes! 

If you are making the pie, consider the following healthy alterations:

• use a smaller crust 
• use a graham cracker crust 
• skip the crust and make a dessert with pumpkin filling with cool whip topping
• mix the pumpkin with vanilla pudding to make the pie less dense
• use a sugar substitute in place of sugar

Remember, Thanksgiving is just one day and you'll be ok having dessert.  Use the above substitutions, avoid high calorie choices like pecan pie or just use portion control and enjoy the flavor!  

Workout 11 - Carrie Underwood LEGS!

After watching the CMA's last night, all I can say is WOW... major leg envy.

Here's a leg workout to sculpt and chisel.

Warm-up (3 - 5minutes)
Inchworms
side shuffles
forward walking lunges, holding the down position and exaggerating the hip flexor stretch
jog in place


Rotation - do not rest until the rotation is complete
1 minute speed skaters
1 minute alternating forward stepping lunges
1 minute high knee run
1 minute single leg squats (touchdowns) right side
1 minute single leg squats (touchdowns) left side
10 tuck jumps
Rest and repeat 2x

Shape Up or Ship Out?

Skechers Shape Ups Reviewed

One of the trendiest products in the fitness market today are Skechers Shape-Ups tennis shoes.  This product claims to strengthen muscles, help you lose weight, and increase circulation all at the convenience of lacing them up for your everyday walk.  Sounds too good to be true; that’s because it is!

Skechers took the time to fund some research for their new product.   They released the following conclusion based off of 4 case studies:

“These findings allow us to conclude that a Shape-ups walking program can improve fitness markers such as weight loss, improved body composition and certain muscle strength gains.”

What they didn’t want you to see was the fine print just below the above statement:

“These independent case studies were commissioned by SKECHERS.  Results may vary from person to person.  For the greatest results, walking in Shape-ups should be combined with a proper diet and regular exercise regimen.”  (http://www.skechers.com)

A walking program combined with proper diet and exercise regimen, now there’s a novel idea!  News flash, there is no quick fix to replace regular physical activity and proper nutrition.  These shoes are just another sales ploy to get you to spend $100 on a pair of tennis shoes.  While these shoes do offer joint stability and substantial foot support, we highly recommend you spend your hard earned money on something more valuable and continue to incorporate regular exercise into your daily lives.  

Work hard!

Source: healthy-is-the-way-to-go.tumblr.com via Sarah on Pinterest

Come Monday...It'll Be Alright

Workout 10

Warm-Up

1 min march or jog in place
1 min butt kicker run (pump arms)

1 min standing oblique twists

1 min alternating lunge with chest press

1 min walk around on tip toes

10 reps of each of the following:  (perform as fast as you can)

Pushup 

Reverse Lunge (each leg)

Dips

Squats 

Plank Knee in’s

Star Jumps

Step ups (each leg)
Quadruped (each side)
X-men jacks
Reclined Knee-in's


Rest for 2-3 minutes and repeat 3 times

Workout 9: 1-2-1

Warm-up (3 - 5minutes):
sumo squats
side shuffle
lunges with hip flexor stretch
inchworms


Sequence 1 (complete 3x):

• 1 Minute of duck walks
• 2 Minutes of squat jumps
• 1 Minute of Plyometric (jumping) Lunges

Sequence 2 (complete 3x):

• 1 Minute of Jumping Jacks
• 2 Minutes of sit-ups
• 1 Minute of push-ups

We hope you are enjoying our workouts!  Please leave comments about what you like or if you'd like to see easier or harder workouts.
Thanks for staying up with our blog and being a member!

Don't Be a Turkey

Our Friday series has moved on to the next holiday, Thanksgiving!  Each Friday we will share with you calorie content of traditional Thanksgiving dishes.  We will also offer ways to reduce the calorie content of those favorites!

Side Dishes
There are usually plenty of side dishes at the Thanksgiving table.  To keep your calorie content down, either sample small portions of multiple sides OR pick a couple sides that you really like and eat an entire serving size of each.  Here are a few of the most popular sides:   


French's Green Bean Casserole
Serving Size = 1 cup
Calories = 142
Fat = 8g
Saturated Fat = 4g
Carbs = 14g
Fiber = 3g
Protein = 3g

Make this recipe even more healthy by using Campbell's Healthy Choice Cream of Mushroom Soup to reduce fat, calorie and sodium content. Also, some recipes call for soy sauce which immensely increases sodium content, so feel free to skip it! 

Mashed Potatoes
Serving Size = 1 cup
Calories = 237
Fat = 9g
Saturated Fat = 4g
Carbs = 35g
Fiber = 3g
Protein = 3g

Notice this dish is missing something...the gravy.  Traditional mashed potatoes prepared with whole milk and butter pack a big caloric punch.  If you want to add gravy, make sure potatoes are prepared with lower fat milk and/or lower fat butter.

Stove Top Stuffing
Serving Size = 1 cup
Calories = 214
Fat = 2g
Saturated Fat = .5g
Carbs = 41g
Sodium = 858mg
Fiber = 1.5g
Protein = 7g

Ok so not everyone uses Stove-Top, but it is the most universal stuffing!  When preparing stuffing, be careful with your add-ins.  Stuffing often contains high fat turkey parts that will drive the fat and calorie content up so opt for low-fat meat substitutes.   

Measure Up! Fruit and Veggie Serving Sizes Identified

We all (hopefully) attempt to eat fruits and veggies in our diets daily, but have you ever wondered how much counts as a serving?  Or how many servings of each you should strive to eat each day?  Most of us don't consume enough, but the following website created by the CDC has all your answers.  The first link will tell you how many servings of fruits and veggies you need based on your age, gender and activity level.  Click on the link and then choose the underlined link at the end of the first paragraph.

http://www.fruitsandveggiesmatter.gov/benefits/index.html#

Now that you know how many servings of each you need, the following link will help you determine what determines a serving size.

http://www.fruitsandveggiesmatter.gov/what/examples.html

Happy eating!

Tomorrow, stay tuned for our Thanksgiving series "Don't Be a Turkey".

Workout 8 - Wait a Minute!

Warm-Up

1 min march or jog in place

1 min standing oblique twists

1 min inch worms 

1 min butt kicker run

1 min lunges with chest press

Perform each of the following exercises for 1 minute:

Push-ups (modify to knees if needed)
Squats (hold weights OR do squat jumps for increased intensity)
Speed Skaters
Plank

Rest 1 minute

Star Jumps
Dips
Backward Lunges
Plank Knee-in's

Rest 1 minute

Repeat all exercises again.  For advanced repeat above (minus warm-up) a total of 3 times.

If you aren't familiar with the exercises, click on our You-tube tab above for exercise demos!

Halloween Detox

Just wanted to give you a few tips on how to "detox" from all that Halloween fun!  First of all, leave the kids candy alone!  Keep it out of sight and out of mind.  Same thing goes for any leftover treats you may have not passed out.  Take them to work or hide them and eat in moderation.  Also, avoid the candy isles today.  All that Halloween candy is on clearance to make room for Christmas candy, so don't be tempted by closeout prices!

We've been traveling the past few days but will have another workout for you tomorrow.  Today, burn that candy off by doing some cardio of your choice!  Remember the best kind of cardio is the kind you enjoy :)