Functional Fitness Bootcamp For Women
Woman or man, this is one kick-butt bootcamp!
The one day workshop called “Functional Fitness For The Female Athlete” was put together by Will Brink and conducted by coach John “Sully” Sullivan at Excel Sports and Fitness in Waltham MA.
Fun!
Train hard; stay strong. Get out and move today!
Peace.
Susan
Happy Baby
Did you know that studies show that healthy eating habits begin to develop with baby’s first foods?
It brings to light the importance of introducing our our children to fresh, all-natural foods as early as possible, as this is the foundation for your child to make healthy food choices as an adult.
This is why Catapult Fitness Blog is proud to support Happy Baby, a finalist in the NBC Universal and American Express Shine a Light campaign.
The winning small business will win $100,000 in grant and marketing support from American Express. The winner will be selected based on user votes, so I implore all CFB readers to get out there and vote!
To learn more about Happy Baby click HERE.
To vote for Happy Baby click HERE. You will need to register to vote, but please take the time to support this wonderful small business.
If we stand together we can fight the obesity epidemic!
Train hard; stay strong.
Peace.
Susan
Happy World Vegetarian Day!
I should start by saying that I’m not a vegetarian. However, since moving to an anti-inflammatory diet I find myself eating less meat and relying more and more on beans and legumes as a source of lean protein.
Over the past few months I’ve spent alot of time seeking out recipes and came across this yummy one by personal trainer and certified nutrition expert, Kardena Pauza. Anything that contains lentils (I used black lentils for the salad shown in the video), avocado and cayenne pepper are a-ok in my book, and this is seriously yummy:
October 1 is World Vegetarian Day and to celebrate Kardena is offering 50% off the Easy Veggie Meal Plans for the next 48 hours. The half-price Easy Veggie Meal Plans celebration discount is only available until Friday, October 2nd at 11:59pm.
If you’re interested you can click HERE for the discount.
Train hard; stay strong; happy eating!
Peace.
Susan
Working The Posterior Chain Muscles
I’ve suffered from hip flexor strains throughout the years, primarily due to poor flexibility and a weak core. These injuries peaked my interest in developing my posterior chain muscles and lead me down the path to becoming a Core Conditioning Specialist.
The posterior chain musculature includes the hamstring, gluteus, and lower back muscle groups. Working these muscles will decrease hamstring, hip flexor, knee and lower back injuries.
Deadlifts, Good Mornings and Reverse Hypers are all excellent exercises for working the posterior chain muscles. One of my favorite exercises for working this muscle group however is the Pull Through.
Here’s a video of Turbulence Training Founder, Craig Ballantyne, performing this often passed over exercise:
Being that Catapult Fitness Blog is all about the ability to get a kick-butt (literally in this case!) workout at home, I wanted to be certain to provide at-home workout enthusiasts with an alternative exercise that will reap the same benefits as the Pull Through. In this case, that option is the 2-Arm Kettlebell Swing, as seen here being performed by Kettlebell Workout.com founder, Chris Lopez:
A few people have asked me how to choose the right starting kettlebell weight. I know that there are some web sites that will specify a starting kettlebell weight, but I don’t feel that is prudent advice as this is a rather subjective topic.
First and foremost, choose a weight that you’re comfortable with and that you can control. Remember, you’re going to be swinging the kettlebell and for many exercises the kettlebell will be above your head. No dropping allowed!
My recommendation is to go to a local gym or sporting good store that sells kettlebells and give them a try. Purchase the correct weight for you. Remember, it’s better to start off at a lower weight and avoid injury!
Train hard; stay strong.
Peace.
Susan
Get Fit In Time For The Holiday’s – Part 1
October is around the corner and the holiday season will be upon us before you know it!
Over the next couple of months Catapult Fitness Blog will be focused on ensuring that CFB Readers are at their fittest heading in to 2010.
DO NOT WAIT FOR JANUARY 1 TO START A FITNESS AND NUTRITION PROGRAM!
There’s no time like the present and to kick off this series I would like to re-print a posting I received from Turbulence Training founder Craig Ballantyne that is a tremendous blue-print for getting started.
21 Day Guide To Fat Loss
by Craig Ballantyne, CSCS, MS
Hi! This is your 21-day step-by-step guide to fat loss.
For simplicity’s sake, we’ll start with Day 1 as a Monday. If you apply all of the lifestyle changes you’ll find that making the correct and healthy choices is easier and more effective.
Plus, if you follow this easy to use schedule, you won’t find these changes overbearing. In fact, you’ll look forward to one new challenge everyday – until this new lifestyle is a habit.
Day 1 – Monday:
Recruit your support partner and set your goals. Start the exercise program with Workout A. Exercise conservatively, work at your own level, and stick to our guidelines. Perform every exercise with perfect technique.
Day 2 – Eliminate all sources of liquid calories and replace these drinks with water and Green Tea. Start to enter your food intake on Fitday.com and continue to do so for the next 7 days.
Day 3 – As you workout, visualize yourself reaching your goals. Keep a positive attitude and you will remain motivated and you will continue to make progress.
Day 4 – Make sure that you are eating 6 small meals per day rather than 2-3 large meals. Spread your protein, fiber, fruits and vegetables throughout the day to help you reduce your appetite and keep your energy levels up.
Day 5 – Clean out cupboards and prepare a healthy shopping list. Complete your 7 day food entry on Fitday.com and review the results to help you organize your shopping list.
Day 6 – Report to a member of your support group on this day and review how your first week went. Always be accountable to your support group. This will encourage you to stick with the exercise and nutrition program.
In addition, take some time and pick an activity you really like to do (yoga, sport, martial art, dance) and make it a regular habit on Saturdays. This can be done on your own or with your social support group.
Day 7 – Sunday: Plan ahead for the next week and do all of your grocery shopping and meal preparation. Do some extra cooking, chop your vegetables and wash your fruit. By doing this, you will be prepared to avoid unhealthy eating situations that lead you to cheat on your plan.
Day 8 – Make sure you are doing things correctly. Hire a trainer for one session and make them a part of your support team. To help you stick to your workouts, book each exercise session like any other appointment in your daily schedule. Let nothing, except real emergencies, come between you and your workouts.
Day 9 – Today you will make an effort to eat one new fruit and one new vegetable. If you aren’t already eating grapefruit, try one today and see how it helps fill you up because it contains a lot of soluble fiber called pectin. Add a new vegetable to your dinner.
Day 10 – Eliminate all sources of trans-fatty acids from your diet.
Day 11 – Review your water intake and confirm that you are consuming enough water each day to keep you hydrated and healthy, as well as using water to stay full.
Day 12 – Review your nutrition. Check the number of calories you are consuming. Are you still eating too much? Are you eating too little (less than 1500 calories)? Review the nutrition tips for guidance.
Day 13 – Check your fiber intake and make sure you meet the recommended intake (up to 35 grams per day). Eat more almonds to get fiber and keep your appetite in check.
Day 14 – Sunday: Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable in your grocery list. Variety in your nutrition is very important, so try a new fruit today such as blackberries, blueberries, or raspberries.
Day 15 – Set a new short-term goal for your workouts, such as using a higher level on your cardio machine or performing one extra pushup per set.
Day 16 – Purchase a new cooking appliance, such as a grill or steamer to help you eat healthy, nutritious, low-fat foods in a convenient manner.
Day 17 – Try an alternative source of lean protein at dinner, such as lean beef or salmon (in case you have been eating only chicken and tuna).
Day 18 – Re-read the Turbulence Training Workout Manual and go over the nutrition section, the new workout section, and the exercise description section to double check your habits.
Day 19 – Take time and review the goals that you set. Have you met all of your short-term goals? Are you getting closer to your long-term goals? If you aren’t, determine the obstacles in your way and make a plan to get around them.
Day 20 – Recruit a new member into your social support, such as a new workout partner or healthy-eating partner. This will add strength to your commitment.
Day 21 – Sunday: 30 minutes of activity. Plan, make a shopping list, shop, & prepare. Include one new source of lean protein in your shopping list.
What additional Fat Loss Tips do you have? If you share them here you will have a chance to win a Turbulence Training workout of your choice!
Up to 5 Catapult Fitness Blog reader will receive $10.00 (US currency) to apply to the Turbulence Training Workout (note: the cost of a monthly workout is $9.95 US, but you can use the $10.00 to apply to a multi-month or annual package).
You can click on Turbulence Training to see what workouts are available.
This contest is open from Monday, September 28, 2009 through 11:59 pm ET, Sunday, October 11, 2009.
The $10 (US currency) will be sent using PayPal. PayPal accounts are free. If you are selected as a winner you will need to register for a PayPal account if you do not already have one. I will contact the winner(s) via a posting on CFB on Monday, October 12 with further instructions on how to claim your prize.
You must be age 18+ to be eligible for this sweepstakes.
To enter, leave a comment on this posting sharing your fat loss tip. For every 5 postings (only one comment per person!), one winner will be selected. CFB will give away up to a total of 5 workouts.
Good luck!
Train hard; stay strong.
Peace.
Susan
Susan’s Top 5 Healthiest Food Picks
Earlier this year I posted a series of articles on my healthiest macro-nutrient picks (protein, carbs, fat, in addition to vegetables and fruit) I’ve decided to whittle that down to my Top 5 Healthiest Food Picks, based on each foods health promoting nutrients.
Take a look below and let me know how my picks compare to yours!
- Wild Salmon - Low in mercury and an excellent source of Omega-3 Fatty Acids, wild salmon is a very good source of concentrated protein and promotes both brain and heart health. My salmon of choice is wild sockeye salmon which can be eaten either canned or fresh (since starting a sodium restricted diet, I stick to the fresh variety).
- Spinach - There is rarely a day that goes by where I don’t eat spinach. It simply goes with everything! Spinach is an excellent source of plant-based iron, and rich in a host of phyto-nutrients and anti-oxidants.
- Raspberries - I’m a berry junkie in general, but raspberries definitely top the list and I eat a carton a day. Raspberries are exceptionally rich in dietary fiber and vitamin C and one cup contains a mere 60 calories.
- Beans and Legumes – Ok, admittedly, I’m cheating here by using a very broad category definition, but with all the options – garbanzo beans, soybeans, kidney beans, et al, it would be impossible for me to narrow it down to one or two. Beans and legumes are incredibly versatile and I find myself using them in salads, soups, and side-dishes and even as a condiment (think hummus). And, beans are super convenient! Simply open a can (choose Eden brand NO-SALT added!) and you’re good to go. Beans and legumes are nutrient-rich, plant-based protein that contains a host of vitamins, minerals, phyto-nutrients and fiber.
- Mushrooms - This is a new addition to my “top” list (Mushrooms didn’t make one of my top 5 vegetables list back in March). Shame on me! Over this summer I started cooking with a variety of mushrooms including crimini, mitake, chaterelle, oyster and shitake. Mushrooms have a long history as being used for medicinal purposes in the East, and for good reason (oyster mushrooms for example naturally contain the cholesterol drug lovastatin!). Research has shown that mushrooms contain powerful anti-oxidants and have anti-viral, anti-cancer and anti-bacterial properties.
Train hard; stay strong.
Peace.
Susan
Protein Powders – What To Take, When
As I’ve mentioned many times on CFB, I’m not a huge fan of supplementation unless you have very high daily caloric needs. If you’re using protein supplements as a meal replacement, you’re simply missing out on high quality vitamins and minerals.
With that said, over the past couple of months I’ve received several emails from CFB readers asking for more details on protein supplementation so, here you go.
I’ve come across many an article that define whey, egg and soy protein but those articles always seem to be lacking to me in regards to useful information.
What most of you want to know is what type of protein should be taken when. Well, here is a handy little guide that should provide some light on this subject.
Let’s start with a quick overview of the different types of protein options:
Whey Protein - a protein derived from casein, the protein found in cows milk. Whey protein is considered the gold standard of protein in regards to quality. The production process determines what type of whey protein is produced. Whey protein has an extremely fast absorption rate making it ideal for post-workout supplementation.
Whey Protein Concentrate (WPC) – WPC is the cheapest method of production and as such, WPC’s contain less protein per gram than found in other production methods. With that said, this doesn’t make WPC’s a bad choice – but you should know what you’re getting. They contain about 80% pure protein.
Whey Protein Isolate (WPI) – Gram for gram, WPI’s contain more protein than any other forms of whey. These contain approximately 90% pure protein and also have a higher level of some immunoglobins and certain amino acids. WPI’s typically contain 0.1 gram of lactose per tablespoon, and is well tolerated by many folks suffering lactose intolerance.
Casein Protein – Casein is found in milk and is the predominant source of protein in dairy products. It is the curds that are produced during cheese production. As such, casein protein contains more lactose than whey protein and as such, is not a good option is you are lactose intolerant. Casein is a slower digested protein, and although it won’t rise amino acid levels as high as whey, it will keep the levels elevated much longer than whey. Whey usually keeps levels up for 3-4 hours, versus casein which keeps levels elevated for 7 hours, making casein a great choice for evening supplementation.
Soy Protein – Soy protein provides a high quality amino acid profile and is a non-meat source of protein making it a great option for vegetarians. Like whey, it comes in concentrate (70% soy protein) and isolate (90% soy protein).
Egg Protein – Egg protein too has an excellent amino acid profile and is not only inexpensive, but they are a complete protein meaning they contain all essential amino acids in ratios that promote growth.
Now that we have some basic recommendations in place, let’s outline what type of protein should be consumed when:
PRE-WORKOUT - Prior to a workout you can pretty much consume any type of protein you like – whey, casein, soy, or a combination of proteins. It’s fine to mix in a carbohydrate (e.g., bananas) but avoid fiber and foods high in fat.
POST-WORKOUT – Same as your pre-workout supplementation guidelines.
BED TIME SNACK - Because casein protein has a much slower rate of absorption, it’s a great option to get you thru the night.
WEIGHT GAIN – Stick to casein protein. Whey protein acts as an appetite suppressant and if you’re in a bulking phase, you need to ensure you’re consuming a higher calorie diet.
WEIGHT LOSS – Whey protein as studies show it acts as an appetite suppressant. You should add fiber to your protein supplementation and keep an eye out on labels – you don’t want to consume a high calorie whey supplement.
BULKING/STRENGTH/MASS GAIN PHASE – Use a combination of proteins to take advantage of both slow and fast absorption rates. If you’re training for any of these goals, I do recommend daily protein supplementation as you’ll need to ensure you’re consuming quality calories and enough protein to support growth.
MEAL REPLACEMENT - For those on a high calorie diet only, use a combination of proteins and include complex carbohydrates in your blend.
Train hard; Stay strong.
Peace.
Susan
Up And Coming On Catapult Fitness Blog …
Based on last weeks poll CFB readers would like to see more Ask The Trainer Q&As followed by more free workouts and nutrition information.
Feel free to submit any questions you have to AskTheTrainer@CatapultFitnessBlog.com
In addition to questions, if there is a particular nutrition topic you would like to see covered on CFB, you can send those suggestions as well!
CFB is also going to be sponsoring a triathlete beginning Spring 2010! We’re super-excited about this and are locking up the details now. CFB readers will be able to follow our triathlete throughout 2010 including his training protocol, diet and participation in a series of events. You’ll also be able to submit direct questions to our triathlete. More details to follow!
Train hard; stay strong.
Peace.
Susan
6 Surefire Ways to Increase Your Metabolism
I’m pleased to introduce CFB readers to guest poster, Mary Ward.
If you’re overweight, you can bet that your metabolism is not functioning at its maximum capacity. And, a slow metabolism makes it very difficult to drop that extra weight. One of the keys to weight loss and weight management is increasing your metabolism – or the rate at which your body burns calories.
A faster metabolism means you can eat more and weigh less – just what we all need to look slim and trim and feel satisfied at the same time. Here are six important things you can do to speed up your metabolism and keep it there.
- Eat breakfast – When you wake up in the morning your body’s metabolism needs something to bring it out of sleep mode and get it moving. Skipping breakfast might seem like a great way to reduce calories, but by waiting until later in the day to eat your first meal, you’re also waiting until later in the day to start up your metabolism. Breakfast gets your metabolism going because it requires energy to digest the food you eat. So, just by eating you’re burning calories. Eating a breakfast that’s rich with fiber and protein is a great way to ensure you stay full.
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Eat small meals throughout the day - Try eating smaller meals more often to keep your metabolism running at an efficient pace. A snack or small meal every 3 hours will make your body run more efficiently than eating three larger meals.
- Try some “zero impact” snacks – Certain foods, like raw vegetables such as celery and carrots, actually use more calories to digest than they contain. So, by using these as snacks you are actually having a negative impact on your day’s caloric impact – helping you lose weight more easily.
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Get regular exercise – Exercise gets your metabolism really brewing. Aerobic exercises like walking, running, swimming and biking are great for burning alot of calories and speeding up your metabolism. Aim for 30 minutes of aerobic activity 3 – 5 times a week. And, don’t worry if you can’t fit in 30 minutes in one sessions – two shorter sessions of 15 minutes each are just as effective.
- Build some muscle - Weight training is a great way to speed up your metabolism 24 hours a day. Muscle uses more energy than fat – even when you’re resting. Therefore, the more muscle your body has, the faster your metabolism – all the time. So, if you can add some muscle mass, you’ll automatically be able to eat more calories in a day. Aim for 3 sessions of weight training a week. Be sure to skip a day between sessions to give your muscles time to heal.
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Be more active throughout the day – Organized exercise is great – but making your life more active in simple ways can improve your metabolism too. Park your car further away from shopping. Take the stairs instead of the elevator. Walk over to your co-worker’s office to discuss something instead of sending an email. These small activities add up.
Dropping a few extra pounds is really a matter of making a few small changes and being consistent with them. Before you know, your metabolism will be humming like a finely tuned engine.
Mary Ward blogs about various health care job issues, including how to obtain a degree from ultrasound technician schools.
Train hard; stay strong.
Peace.
Susan
And The Winner Is …
Thanks to all of you who entered to win the Chobani Greek Yogurt sampler!
Most of you seem to like your yogurt lean and mean – with a little fruit and granola, but we also had some pretty interesting suggestions from norwego (I never thought of mixing in peanut butter! Perhaps Chobani needs to come out with a peanut butter flavored yogurt!), Mark (another peanut lover, although it’s the Cherios which I find so darn unique) and Anonymous (curry powder … now you have me thinking).
All your names went in to the random number generator program …
and the winner is …
Cari
Congratulations!
To claim your prize, send me your email address, full name and postal address. I will pass that information along to the folks at Chobani Greek Yogurt, who will send you the yogurt sampler . You should email that information to me at AskTheTrainer@CatapultFitnessBlog.com. The subject line of that email should be Chobani Sweepstakes Winner.
Lot’s more sweepstakes in the works to help people get tuned up for the holidays and New Year including more free Turbulence Training workouts (winners choice) and autographed copies of Jillian Michaels best selling book, Master Your Metabolism.
Lastly, don’t forget to vote on what type of content you’re interested in seeing more of on CFB! I posted a poll on the upper right hand side of this page that will remain open for a few more days. If you have specific content you would like addressed, feel free to email me at AskTheTrainer@CatapultFitnessBlog.com.
Train hard; stay strong.
Peace.
Susan
