Tips and Tricks

May 2, 2012

I found this and thought it was worth reading! It has so many great tips all in one paragraph. Check it out!

Some thoughts. #Inspiration. #Weight_loss #Workout #Fitness


April 25, 2012

I know we all go to Starbucks from time to time to indulge in a delicious beverage to get us through piles and piles of hw… but some of Starbucks’ drinks are loaded with calories. Here are some that will keep you motivated but won’t add on the extra lbs!

April 19, 2012

April 18, 2012

I found this article on a website called the Freshmen 15 and I thought they were good tips to give all college students. I know we have touched a lot on eating habits but I think this website does a good job of emphasizing important tips.

Healthy Eating in College Guide:

Eating healthy in college can be tough for some college freshmen. Students are usually in a rush, have little time to sit down and make sure they eat healthy meals. It is still very important for college students to get the nutrition they need and stay healthy. Steps that can be taken to improve college eating habits include: Avoid eating unhealthy cafeteria food, avoid eating food late at night, don’t keep unhealthy snacks in the dorm room and change your eating habits.

Avoid Eating Unhealthy Cafeteria Food

Cafeteria food is hard to avoid, especially for freshmen. Gaining weight is typical when eating unhealthy foods, and the cafeteria has plenty of unhealthy food. Freshman should try to stay away from sweets such as ice cream, cookies, fried foods, un-identifiable meat, cream cheese, chips and donuts. By avoiding these foods, freshman will be more effective in fighting the freshman fifteen.

Avoid Drinking Excessive Amounts of Alcohol

Alcohol contributes to the freshman fifteen because of the mass quantities that are usually consumed within a weekend. These empty calories can lead to excessive weight gain… More on Alcohol and the freshman 15

Avoid Eating Food Late at Night

After drinking away many hours of the night, the typical freshman gets hungry. The typical food of choice at 1 or 2 am is pizza by the slice. This food is easy to obtain, cheap, and satisfying. Pizza can be greasy and eating before sleeping (or passing out) means your body has to digest and break down all that cheese and dough not to mention all of that alcohol you drank for the past 3 or four hours. All night your stomach processes this, and adds weight to the freshman 15.

Don’t Keep Unhealthy Snacks In Your Dorm Room

Keeping unhealthy food and snacks in your dorm room is like shooting yourself in the foot for the freshman fifteen. Not only do you not have to go far to find food, the food is usually not healthy. Chips, cookies, crackers, doughnuts, chocolate, and other unhealthy snacks all go straight to your body in the form of fat. The freshman 15 increases with every unhealthy snack you eat.

April 15, 2012
Here come the SUPER FOODS! (thanks to!)

These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.

While this list of super foods may be longer than most, it shows that great things do come in small packages. These foods are not only healthy, but they’re also affordable, familiar, and readily available at regular grocery stores and farmers markets. With so many choices, you’ll discover just how easy it is to eat super healthy every day…even when on a tight budget.

This is an all-inclusive list, but some foods might not be right for your tastes, preferences or health goals. Remember that no single food can provide everything you need to be healthy. That’s why it’s important to choose a variety of super foods from each category to meet your daily nutrition needs.

Here are a few examples of super foods but you’ll have to go to the website to get the full list 🙂

Asparagus, avocado, grapefruit, pears, peanuts, sunflower seeds, almond milk, and quinoa.

Find the rest of the article here.


April 12, 2012

Read this article that can be found here to see what you should purchase at the grocery store to ensure a healthy diet!

Here are a few tips found in the article:



tinned /processed food

white bread

non-organic produce

food containing sugar-artificial sweeteners

additive-laden food

farmed fish

genetically-modified food

radiated food

products with added salt/sodium

April 11, 2012

April 3, 2012

Now that it is April we are in Spring time and so are our workouts! The sun will be out and the flowers are blooming and  the outdoors as well as your workouts will be calling! I found this article on and wanted to share it because I think it does a good job of keeping on track with workouts in Spring and gives good tips to how you can keep yourself motivated and even vary your workout plan this Spring.
3 Ways to Stick to Your Spring Workouts
By Joe Decker • For

It’s that wonderful time of year when the flowers start blooming, the days warm up and many of us look in the mirror wondering how to lose that winter layer. Where do you even start? Have no fear my former hibernating friends. Here are some quick, easy and fun ways to get you out the door and into fighting shape come summer time.

Become Your own Drill Sergeant

When I joined the Army I was 80 pounds overweight and in terrible shape. My “friendly” drill instructor helped me not only lose those 80 pounds, but an additional 20 pounds. How? Tough love. He used it on me, I use in on myself, and now you need to use it on yourself. This means accountability. No more oversleeping or skipping workouts for happy hour. You need to make a plan to get into shape and stick with it. If you fail to plan, you plan to fail. I tell my clients not to focus on the scale. Focus on getting healthy and fit, and the weight loss will happen. Let weight loss be a by-product and incredible shape be your goal.

Keep It Simple

You don’t have to purchase some fancy exercise gizmo or join an expensive health club. Use what’s available. The oldest and most effective workout program in the world is the military Boot Camp style. You can make it as easy or hard as you want. Start out with basic calisthenics. My favorites are pull-ups or modified pull-ups, push-ups, sit-ups, dips, lunges and squats. For an example of a Boot Camp style workout check out at

Where you begin depends upon your fitness level. Beginners may start with two to three sets of 10 to 15 reps. If you’re more advanced, you can do 20 to 25 reps. For the highly advanced, I like to do a descending pyramid from 50-40-30-20-10. Is it tough? Yes. Does it work? Yes! I recommend doing your calisthenics circuit two to three days per week, such as M-W-F.

Tip: To make this more challenging and obtain better results, add a pair of 10 to 20 lb dumbbells to your routine. Or be creative and use whatever is available–rocks, bricks, logs, etc. It keeps it fun and definitely makes the neighbors wonder what the heck you’re up to.

Change Up Your Cardio

Weightlifting and calisthenics help build muscle. Cardio helps get rid of the unwanted fat. Unfortunately, most people are guilty of heading out the door and doing the same old run or ride day after day. Guess what? They see the same old results. You’ve got to change it up and shock your body. A couple of my favorite additions to really spice up a workout program are adding hill or stair repeats, and speed work.

These two alone will definitely shock your freshly unhibernated body. Go to your favorite hill or stairs then run or ride up them three to four times or for about 15 to 45 minutes. For your next workout, hit your local track or street for some speed work. Either run distance or time, for example 400 m repeats or run for one to two minutes. It all depends on your fitness level and how hard you want to work. I recommend some form of cardio most days of the week, generally at least four or five.

Here’s my schedule:
Monday — off
Tuesday — hills/stairs
Wednesday — easy trail day
Thursday — speed workout
Friday — cross training
Saturday — Gut Check Fitness Workout
Sunday — mountain biking with my friends

Every couple weeks I change it up, and you should do the same. Change can definitely be good when it comes to getting more fit.

Remember, the road to getting fit and healthy should be a fun ride. Find things you enjoy doing and go for it–whether it be swimming, cycling, running, surfing or something else. Now’s the time to get out there, try new things, and get into the best shape of your life. And that’s an order, private!

April 2, 2012

These tips are from a site called, Fruits & Veggies More Matters and I thought it is just another good emphasis on how to eat right and what food groups you should be looking at and others to avoid.

Grams, calories, vitamins, minerals, antioxidants, protein, daily values, RDAs … the list goes on! For many Americans, sorting out what is considered a carbohydrate or a protein can be complex, let alone determining their daily intake of all the vitamins and minerals! Creating a healthy eating plan doesn’t have to be complicated! Instead of worrying about the minor details, focus on filling half your plate with fruits and veggies for every meal and snack, and keep this in mind …

    • Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
    • Include lean meats, poultry, fish, beans, eggs, and nuts.
    • Eat a diet that’s low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
    • Stay within your daily calorie needs

March 29, 2012

March 12, 2012

So I get e-mailed articles daily from the writers of Eat This, Not That website which basically helps you substitute healthier foods for those unhealthy ones in your diet. The other day I got an e-mail regarding the top 10 best and worst restaurants in the United States. I think this is a really great article to read. I know it’s impossible to avoid fast food/restaurant foods, especially with our busy lifestyles, but that doesn’t mean that you have to eat an unhealthy meal when you do.

This article will let you know which restaurants to avoid, and what meal is the best for you at each location!

Check it out here.


March 10, 2012

Reasons to eat fruit

February 27, 2012

Check out Rachel Ray’s budget grocery shopping tips…

Before your next trip to the grocery store, get Rachael’s best shopping tips so you know where to find the bargains when you walk down those aisles!

Compare unit prices for best deals: “The only way to tell the true price of anything you’re buying from peanut butter to olive oil to spices, is to look at the unit price. The price per unit of measure – price per ounce for instance – that gives you the true, best bargain on the shelf. There are many products where it’s a lot of packaging, or a package is indented on the bottom so it may look bigger than the other one for the same of money, but it’s not.”

Look for bargains on top and bottom shelves: “Slotting fees are paid by your large brands. They have a lot of power because they pay fees to be in the center of your line of vision … Your best bargains, always in the grocery store, are to going to be to look very high and to look very low, that’s where you’re going to find the brands that can’t afford to spend the money for the slotting fees, but they’re also giving you probably a much better price to keep competitive in their own way.”

Bread: “The stale bread in most stores is at least 50 percent off if not more, and you can get a lot of great uses out of it. And, head’s up, stale bread is halfway to toast! It toasts up perfectly fine and it’s a delicious crouton in the waiting. Take your favorite Italian dressing recipe, toss the little cubes of stale bread in it, throw it in the oven on a baking sheet and make your own croutons.”

Cheese: “Whenever you buy a Grana Padano or a beautiful piece of Parmigiano Regianno be extra smart about it and make sure you buy a piece with a big chunk of rind. This is one of the most used ingredients in my home, it never goes to waste. It flavors a pot of soup.”

Spices: “Most grocery stores have a private labeled brand of spices,” Rachael explains, “They’re usually cheaper priced, just like a generic drug, then a mainstream grocery store brand and it’s the same stuff.”

Canned Beans: “This is another case where you can just go to the unit price and find the best price. A canned bean for me is a canned bean, it doesn’t matter who canned it, it’s going to come out about the same.”

Stock in a Box: “No matter what brand of stock in a box you buy, it’s a great weeknight go-to on the nights you don’t have time to make a big old pot of poached chicken and produce your own chicken stock,” she says. “When you make soup – I need two quarts of liquid for instance for my soup today – I’m going to use 1 box of stock and 4 cups of water. You can cut it because everything you’re putting in the soup – escarole, onions garlic, the broccoli rabe – that’s going to help flavor the soup and mask the water-to-stock ratio.” Click here for the recipe for Rachael’s Beans and Greens Soup with Sausage Meatballs.

Milk & Eggs: “People ask me a lot, ‘What do you buy organic and what do you not?’ I do choose to buy organic milk because I’m concerned about the hormones that might have been given to the animal, and I always choose a small production farm cage-free, organic egg.”

Pancetta: “[It’s] a very frequent ingredient in Italian cooking. Pancetta is sold at the deli counter and I usually buy a slab, about a 1/4 to 1/3 of a pound. I buy a couple of slabs and I keep them in the freezer, that’s because I like to dice up the pancetta and have bigger chunks, but if the line is really long at the deli I blow it off and I go to the packaged meats case and there’s also some sliced pancetta in the little package.”

Produce: “In every department in the grocery store there are what’s called loss leaders, things that the grocery store puts out in every single section to draw their customers in, so there will always be something that they’re willing to sell at cost, or for very little markup, so look for what ever the bargains are and work that into your families diet for the week.”

Garlic: “You’re going to want to shop for garlic that’s nice and tight and firm and has no give whatsoever when you crush it in your hand. And, they pile the new garlic on top of the old and then they spin it around so really sift through, you’ll see a mix of old garlic that’s got spots and scars and if it feels a little weak, that means that the cloves are drying out. And I also look for hardneck garlic whenever they have it – and that is precisely what it sounds like – garlic that has a long neck sticking out of it – tends to be sweeter and milder in flavor. Also, if you are a person who thinks you don’t like garlic, or the flavor of garlic is a little strong for you, buy a lot of garlic, cut the entire end off and roast a big batch of garlic. Roasted garlic is very sweet and buttery and has a very soft, mild consistency to it as opposed to that stronger, gutsier flavor of using fresh garlic.”

February 24, 2012

Here are some suggestions on what you could pick in the cafeteria. The options in the cafeteria seem to vary on a day to day basis but the staples, such as cereal or juices seem to be relatively constant and can be a good option instead of french fries or hamburgers.

Here are some options:

– Whole grain cereals (cheerios, raisin bran, special K , etc.)

– Wheat breads, bagels, English muffins

– Fresh fruit

– Fruit juices

– Grilled lean meats

– Pork

– Poultry

– Fish

– Rice

– Beans

– Pasta

– Baked Potatoes

– Fresh green salads

– Yogurt

– Chicken/Beef stir-frys

– Deli sandwiches (no mayonnaise)

What to try to avoid?

– French fries

– Fried chicken or fish

– Hot dogs

– Fatty meats

– Hamburgers

– Cheese

– Casseroles

-Mayonnaise, cream cheese

– Sour cream and butter

February 22, 2012

I found this article about eating healthy and living the college lifestyle and think it is worth reading. It is tough to maintain a nutritious diet when eating in the cafeteria or dealing with a busy schedule. This article discusses those problems we face each day as college students and suggests alternatives to our eating habits for a healthier lifestyle.

1 bowl mac ‘n’ cheese + 2 slices pizza + 1 vanilla milkshake = College student health nightmare

The excuses are expounded faster than the microwave can “DING” signaling the delectable delight of Easy Mac and Cheese is ready. These excuses stem from the age-old philosophical clash of being a college student and eating healthy. Students and health are about as compatible as spicy chili and your digestive system the next day. While many students are simply “too busy” to prepare a home cooked meal, this doesn’t mean that fast food “grab-n-go” is the only choice.

Students like to think that they are the busiest people on earth. And perhaps they very well might be. From classes to student government meetings to basketball practice, college kids often have a jam-packed schedule. So, what to do?

Eating Out

More than likely the school’s cafeteria offers healthy alternatives to fried chicken and stuffed calzones. Most universities have a vegetarian menu and salad bar. Try ordering a grilled chicken sandwich or eggplant sub instead of foods submerged in oil. Want a cookie or piece of cake? Take a banana or apple instead. Eying the soft serve ice cream machine? Opt instead for yogurt or tapioca pudding. If you are not one to be caught dead in the school caf but still maintain a healthy diet, you should consider avoiding the drive-through of local fast-food restaurants. A good deli sandwich is a satisfying alternative to abate your hunger. Whole wheat or rye bread with your choice of meat, cheese, lettuce, onions, and tomatoes offer a healthy and tummy-pleasing alternative to grease-ridden fried burgers and fries.

If you decide to visit a restaurant for some “classy” food, be aware of what you are ordering. Red meats are good in moderation (as is everything), but chicken and fish are often times wonderful and zesty substitutes, as long as they are not deep-fried or smothered in sauce. A good salad will often fill you up, but avoid heavy dressings such as: Caesar, cream- and cheese-based. Red vinaigrette is a better choice to liven up your leafy meal. Deep-fried foods such as shrimp, scallops, chicken wings, etc. and fat-saturated foods such as burgers and pizza should be avoided if possible.

Dining In

Want to play chef? Put these food items on your shopping list in place of instant microwaveable dinners: broccoli, corn, spinach, carrots, chicken, pasta, vegetable sauce, apples, oranges, fruit juice, 1% or skim milk, bottled water (or a filter for home use), corn bread, oatmeal, yogurt, eggs, and so forth. Try to be balanced, such as eating a meal that has rice, spinach, and chicken. Starches are important even though people will tell you that fewer carbohydrates is better. If you are exercising regularly, you will need some carbs to burn while working out. Just avoid eating pasta and canned sauce every night of the week.

Try getting a bit inventive in the kitchen, even though you might think that it’s only for the truly experienced of heart. A recipe is made so that anyone can follow it, as long as you have a few measuring cups and spoons readily available. There are cookbooks specifically designed to help cook a healthy and hearty meal quickly.

Navigating through the Cafeteria

The dining hall can be a tricky place to navigate, especially when you are trying to locate a healthy choice. A book called, Eat to Compete gives some great dining hall tips and suggestions for the athlete, but can also be used by the non-athlete. Here are the ten dining hall tips that are given:

Ten Dining Hall Tips:

1. Combine medium/high fat entrees with low-fat side dishes. For example if you are going to eat a sandwich instead of eating french fries with it, eat salad, rice, pasta or fruit on the side instead.

2. Replace high-fat condiments (regular cream cheese, butter, sour cream, mayonnaise and salad dressing) with low/non-fat condiments (low-fat and non-fat cheeses, sour cream mayonnaise, salad dressing, jams, apple butter, honey, syrup , mustard, salsa, and ketchup).

3. Drink non-fat, 1% or 2% low-fat milk instead of whole milk.

4. Drink more nutrient dense beverages (milk, orange juice, grapefruit juice, apple juice and cranberry juice) and less “empty” calorie fruit punches, sweetened ice tea and soft drinks.

5. Dessert eaters try low fat frozen yogurts, sherbet, fresh fruits, oatmeal cookies and muffins instead of high fat desserts (ice cream, cake, chocolate candies).

6. Try to trim beef, pork, chicken, turkey, and fish of all visible fat.

7. Avoid cream and cheese sauces, soups, toppings and casseroles. Instead select red/tomato sauces.

8. Eat salads made with regular mayonnaise sparingly (egg, tuna, shrimp, and chicken salads).

9. Fill two-thirds of your breakfast, lunch and dinner plate with nutrient dense high carbohydrate foods (fruits, vegetables, whole grain breads, and cereals, rice, pasta and baked potatoes).

10. Remember, “variety is the spice of life”.

Stretch. #Inspiration. #Fitness #Workout #Weight_loss


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