6 Major Workout Mistakes

Not seeing results? Your technique may be to blame. How to fix your fitness faults by Liz Plosser

You huff and you puff through cardio sessions, but that extra layer of flag won't budge. Surprise: Your workout might be the problem. We talked to trainers and exercise physiologists across the country and discovered six surprising ways that well-intentioned fitness routines can put the brakes on weight loss goals. "Many women assume that 30 minutes of exercise will change their bodies, but it's not automatic," says Geralyn Coopersmith, the senior national manager to Equinox Fitness Training Institute of New York City. Here's what to do --- and not to do --- to rev your metabolism and slim down for good.

Don't: Exercise while parched
Do: Sip 15 ounces of water 2 hours before working out
Results: more energy for lifting weights.

Experts are constantly back and forth on the merits of the eight-glasses-a-day guideline. However, when it comes to working out, the importance of drinking up is clear. "Nearly every cell in the body is composed of water --- without it, they don't function efficiently during exercises," says Dan Judelson, PhD, an assistant professor of kinesiology at California State University of Fullerton. Translation: You'll fatigue faster and your workout will feel tougher than it should. In recent studies, he discovered that exercisers who were dehydrated completed 3 to 5 fewer reps per set while strength training. Part of the problem is that dehydration decreases the body's level of anabolic hormones that are necessary for strong muscles. On workout days, drink an ounce of water for every 10 pounds of body weight (i.e. 15 ounces if you weight 150) 1 to 2 hours prior to exercise. Then keep sipping during and after your session to replenish what you lose through sweat. 

Don't: Sacrifice good form for faster speed
Do: Slow down and stand tall
Results: Blast away 50 extra calories per session

High-intensity exercise may burn loads of calories, but not if you're hanging on to the handrails for dear life. It is important to focus on your form, even if that means lowering the intensity. "You recruit fewer muscles and burn fewer calories when you're slouched over," says Coopersmith. Same goes for strength-training, says James Levine, PhD, a scientist at the Mayo Clinic in Rochester, MN, whose research has found that standing while lifting weights boosts calorie burn by about 50 calories per half hour. Best of all, one study shows that good posture allows you to take in more oxygen so your workout feels easier, even while you're blasting more calories.

Don't: Trust a gym machine's calorie-burn estimate
Do: Track your burn with a heart rate monitor
Results: Lose 3 pounds this year

Oh, how sweet it would be if 20 minutes on a cardio machine really did blast 400 calories. But like most things in life that sound too good to be true, those digital displays broadcasting mega calorie burn are often bogus. Recent research presented at the National Strength and Conditioning Conference found that elliptical trainers overestimate calorie burn by an average of 30%. If you're trying to create a calorie deficit to lose weight, those thought-you-burned-'em calories can add up over time and thwart your success. To ensure you're burning the number of calories you want, consider investing in a heart rate monitor...Just input some basic info (weight, height, age, activity level, and so on) and the gadget will accurately track your heart rate to compute the number of calories you torched.

Don't: Rely on cardio alone
Do: Swap aerobic exercise for weights 3 times a week
Results: Lost up to 12.5 pounds in a year

More than 80% of women forgo strength training, says a survey by the Sporting Goods Manufacturers Association. If you're one of them, it may be the number one reason your scale is stuck. You've probably heard that strength-training boosts metabolism, but here's something you may not know: People who pair aerobic and resistance training eat less -- 517 fewer calories a day -- than those who do only cardio, reports a study in the Journal of Sports Science and Medicine. The combo workouts may increase satiety hormones more and boost the body's ability to stabilize blood sugar, so you feel full longer, says study author Brandon S. Shaw, PhD.

Don't: Run if you hate it
Do: Pick a cardio routine that's fun for you
Results: Lose 4 pounds a year

No matter how many calories an activity promises to burn, if you don't enjoy it, you'll be less likely to do it and won't reap the benefits. Think of it this way: if you burn 300 calories every time you exercise but you dread it so much that you skip one session a week, it adds up to 1,200 calories a month --- or more than 4 pounds a year. Instead, find a workout you want to do, rather than on you feel you have to do. When University of Nebraska-Omaha researchers polled women who'd been exercising regularly for longer than a year, they found that one of the top predictors of adherence was choosing enjoyable activities. Study author Jennifer Huberty, PhD, also suggests trying ways to make exercise more appealing. If you like to walk, for example, recruit of friend to join you.

Don't: Read on the treadmill
Do: Listen to music
Results: Burn 15% more calories

"If flipping through a magazine keeps you motivated, by all means, do it," says Coopersmith. "But reading while exercising is so distracting that you're probably working at an intensity too low to burn a significant number of calories." Magazines and books are just the tip of the iceberg -- 1 in 10 of us reads texts or e-mail during workouts, reports a survey by Standard Life health insurance company. Instead, turn on some tunes to increase the duration and intensity of your cardio bout: Researchers in London discovered that runners who listened to motivational rock or pop music exercised up to 15% longer --- and felt better doing it. You don't have to nix you iPhone or book for every workout --- just leave them behind a couple of times a week so you can focus on intensity.

(This article was taken from 10/27/2009 issue of "Prevention" magazine)

Healthy Recipes: Oven Roasted Brussels Sprouts with Canadian Bacon

  

These oven roasted Brussels sprouts make for a great side dish or even a main dish, if the mood strikes you! This dish is so tasty, it will even win over the most skeptic Brussels sprouts hater!


























Ingredients:
2 (10 oz) containers brussels sprouts, cleaned and halved
1/2 cup (roughly) shaved pecorino romano cheese
5 slices canadian bacon, diced
olive oil
salt, pepper, garlic powder, and onion powder to taste

Directions:
1. Preheat oven to 375F.

2. Prepare the brussels sprouts and cut in half.

3. Coat the sprouts generously with seasoning and olive oil. I like to mix with my hands, to ensure that everything is coated.

4. On a prepared baking sheet, spread out the brussels sprouts.

5. Place brussels sprouts in the oven and allow to cook for about 25 - 30 min. I'd keep an eye on them and check every so often to ensure they don't burn.

6. Whilst your sprouts are roasting, prepare the pecorino romano and canadian bacon.

7. Right before you are going to take the brussels sprouts out of the oven, brown the canadian bacon. This will add a bit more flavor.

8. Once your sprouts are done, take them out of the oven and empty them into a bowl. Then mix in the Canadian bacon, and finish with the cheese. Voila! Enjoy!

Per serving: 170 calories / 14 g carbs / 8 g fat / 11 g protein / 1.056 g sodium / 4 g sugar

Serves 4

Note: Depending on how much salt is added, calories and sodium content may increase slightly.

Disclaimer: The nutritional information provided was generated using the "My Fitness Pal" app and may not be 100% accurate.

(recipe taken from: http://diaryofastudentgourmet.blogspot.com)

Healthy Recipes: Apple Quinoa Porridge

Sick of your usual breakfast? Like apple pie? Want to try something different? Why not give this recipe a try? It's easy to make, smells heavenly, and absolutely delicious!

























Ingredients:
1 cup uncooked quinoa
cooking spray
2 tbsp smart balance
2 medium apples, peeled and chopped
2 cups water
ground cinnamon (to taste)
3 tbsp brown sugar
1/4 cup 2% milk

Directions:
1. Soak quinoa in a bowl of water for 5 minutes. Rinse and drain the quinoa.

2. Coat a large skillet with cooking spray. Heat up skillet under medium heat. When the skillet is warm, melt 1 tbsp butter until it bubbles. Saute the apples in the butter until soft and slightly browned. Set aside in a separate bowl.

3. Add quinoa and water into a saucepan and bring to a boil over medium-high heat. Boil for 1 minute. Reduce heat to low, cover pan tightly and allow quinoa to simmer for 10 minutes. When quinoa is cooked, remove from heat and fluff with a fork.

4. Add remaining 1 tbsp butter, cinnamon, sugar, and milk. Stir to combine and fold in apples.

Per serving: 189 calories / 33 g carbs / 5 g fat / 4 g protein / 0.045 g sodium / 12 g sugar

Serves 6 (yields about 2/3 cup per serving. )

Note: Depending on how much salt is added, calories and sodium content may increase slightly.

Disclaimer: The nutritional information provided was generated using the "My Fitness Pal" app and may not be 100% accurate.

(recipe taken from: http://diaryofastudentgourmet.blogspot.com)

Spotify --- Your New Running DJ?

When exercising, especially doing cardio, many of us like to listen to music. Music is a great distraction, but it's also a great way to keep you motivated and moving. Be it iTunes, Pandora, Google music, or Spotify, nowadays, there are infinite ways to access your music.

We recently stumbled upon an article that discusses Spotify's intended new "running" app that will select your music based upon how you run. At a press event, Spotify explained: "The new Spotify app will use sensors in your mobile device to figure out your running pace. You'll be able to pick a track that fits your personal tastes in music, or you can let Spotify choose for you." Furthermore, "It was also announced that Spotify is creating original music that adapt to your running pace and change tempo and intensity. So far, there are six of these tracks, one of which is composed by electronic music legend, Tiesto.  Spotify will also integrate with the Nike and RunKeeper running apps."

If you like to listen to music when you run and you also enjoy surprises, you should check out this new app!

[Click HERE for original article]

Healthy Recipes: Stuffed Peppers

Stuffed peppers are a great way to get creative and healthy! This recipe incorporates protein, carbs, vegetables, and some dairy. This dish is great for a single person or a crowd. It's easy to make, flavorful, and also fun to eat! If you want to try something different, you should give these stuffed peppers a try!

Ingredients:
4 peppers (your choice as to color. I really like red peppers, so I did red), tops removed and inside cleaned out
1 extra pepper, chopped (this is optional. I just really like peppers, so I wanted to add some more)
1/2 lb ground beef
1 onion
3 large cloves of garlic, minced
1 cup brown rice
4 tbsp parmesan cheese
1 tbsp olive oil
salt/pepper, to taste
other dry spices of your choice

Directions:
1. Cook your rice. Follow the instructions of the bag/box. You can cook this ahead of time if you'd like. It's up to you.

2. Prepare the peppers. Cut off the tops. If you want to make sure they can stand on their own, trimming the bottom, so that they're flat isn't such a bad idea. It would be a waste to simply throw away the stops, so if there are still any viable parts left, chop those up. This is why I suggest another pepper, in case you feel that you want more.

3. Chop the onion. In a pan, heat some olive oil. Put the garlic in the pan first. After a minute or so, add the peppers and onions. To the pan. Let them cook for about 5 minutes, until soft, but not brown. Remove the peppers and onions from the pan.

4. Preheat the oven to 375F and line a baking pan with aluminum foil. I would try to put the peppers in a container that will hold them snug. Make sure to spray with cooking spray.

5. Add more olive oil to the pan and this time add the ground beef. You just want to brown the meat. About 3-5 minutes. Return the peppers/onions to the pan. Add the rice. Mix well and let cook. After a few minutes, add a tablespoon or two of parmesan cheese. Mix well.

6. Spoon the filling into the peppers. Don't be afraid to pack it in there! As the peppers cook, the inner contents may shrink a bit.

7. Let the peppers cook in the oven for about 30 minutes. Take the peppers out and add a bit more parmesan cheese to the top. You can also use any other cheese of your choice. Return the peppers to the oven for an additional 10 - 15 minutes, or until the cheese is nice and golden.

8. Serve peppers hot.

Per serving: 285 calories / 16 g carbs / 16 g fat / 19 g protein / 0.19 g sodium / 2 g sugar

Serves 4

Note: Depending on how much salt is added, calories and sodium content may increase slightly.

Disclaimer: The nutritional information provided was generated using the "My Fitness Pal" app and may not be 100% accurate.

(recipe taken from: http://diaryofastudentgourmet.blogspot.com)

Healthy Recipes: Oven Roasted Asian Chicken Wings

This recipe is great for a weeknight dinner or even for a weekday dinner! The chicken was so succulent and bursting with flavors. The marinade takes no more than 10 minutes to make. You can let the chicken wings sit for 30 minutes or you can make this the night before so that you are ready to go the next day. If you add marinade, soaking time, and cooking time --- this takes a little over one hour. That's it!

Ingredients:
2 containers chicken wings (about 24 wings)
1/2 garlic, crushed
1 cup soy sauce
3/4 cup sake
3 tbsp mirin

Directions:
1. Pre-heat the oven to 400F with convection. (If you are making these later, you can pre-heat when you make them later. You can also make these chicken wings on the grill).

2. Mix the soy sauce, mirin, sake, and garlic together in a bowl.

3. Add your chicken wings to your marinade and allow to soak for at least 30 minutes.

4. Prepare your baking set up. My dad likes to wrap a baking dish in aluminum foil and then top the dish with a wire baking rack, which is sprayed with PAM.

5. Lay your chicken wings on the rack. Allow chicken wings to bake for about 30 minutes and be sure to watch your chicken so they don't burn!!!

Per serving: 341 calories / 17 g carbs / 17 g fat / 21 g protein / 5.463 g sodium / 8 g sugar

Serves 4

Note: Depending on how much salt is added, calories and sodium content may increase slightly.

Disclaimer: The nutritional information provided was generated using the "My Fitness Pal" app and may not be 100% accurate.

(recipe taken from: http://diaryofastudentgourmet.blogspot.com)

"Why Exercising Is a Higher Priority Than My Career" by Joshua Steimle (Entrepreneur)

A few weeks ago, I stumbled upon a very interesting article on Time.com that discussed the importance of exercise, no matter how busy you are. The author, Joshua Steimle, is a successful and busy entrepreneur, but that doesn't stop him from making time to exercise! Very inspirational and insightful article.
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If exercise stops, then everything else will start falling apart

There’s a prevalent attitude among entrepreneurs that the business, whatever that business is, comes first. It is the high priority that trumps everything else, including family, friends and especially health.

I’ve seen entrepreneurs sacrifice all these things, sometimes with tragic consequences, to focus on making their businesses successful. I’ve also done it myself, although I’m one of the lucky ones. During the years I made my business my highest priority, my wife stuck by my side, I didn’t cause any permanent damage with friendships (although I certainly didn’t nurture any) and I didn’t die.

It’s not greed that motivates us entrepreneurs. It would be difficult to justify the sacrifices we make if the only reward were money. Dollars become mere points in a sort of game. What it’s really about is building something great, doing something that matters and changing the world. That’s what makes it so easy to brush other things off. But it’s a mistake. I know that now, and that’s why today I care more about exercise than my business. But it’s not easy.

I have a growing business with 14 team members. These men and women rely on me to make sure their paychecks come on time, that benefits are there for them and their families, and that obstacles are removed so they can get their work done. We have approximately 40 clients, who are depending on me to make sure they’re getting the results that will help their businesses grow.

This adds up to a lot of tasks, and a lot of pressure. On any given day there are easily 100 important things I should be doing for my business, 50 of which are also urgent, but there is no way I can get more than 10 things done. And yet each and every week I spend at least 10 hours on focused, physical exercise.

I schedule my workouts during the workday and prioritize exercise over all my work activities. There is some flexibility, but if there is a conflict between a trail run I need to get in, and a meeting with a client, I’ll reschedule the client meeting first. I do this because I and my business can survive the consequences of rescheduling a client meeting, even if it means losing that client. But as soon as I start pushing workouts off, I’ll start missing workouts, and once I start missing workouts, I’m close to stopping workouts altogether.

Exercise must come first, or it’s unlikely to happen at all.

If exercise stops, then my health goes downhill. With the loss of physical health my productivity at work goes down. I become depressed. I lose motivation to do the things that makes my business successful. I’ve learned firsthand that excellence in one area of my life promotes excellence in all other areas of my life. Exercise is the easiest area of my life to control. It’s easy to measure. Either I get it in, or I don’t. When I do, it lifts up all other areas of my life, including my business.

For a long time, I was fooled into thinking that if my business wasn’t the top priority, then that meant I wasn’t doing all I could do to make it successful. This is an understandable way of thinking, but it’s completely wrong.

If my life is made up of 10 priorities, then it’s not as simple as saying that if I move the business from being priority two to priority one, that the business is going to benefit. The trick is to figure out which ordering of priorities provides the maximum overall benefit.

For example, when I exercise, that makes me better in every role I have, whether it’s as a husband, father, friend or entrepreneur. If I were to stop exercising because I felt that being a good business owner was a higher priority, then ironically I would end up a worse business owner than I was when it when it was a lower priority. Putting exercise first creates a win-win.

As my business grows, I see members of my team falling into the same trap I did. That’s why we’re working to institute health incentives, and why I’m not ashamed to talk about the time I take out of my work day to exercise. I know that if my team members put exercise and health before their jobs, they might work fewer hours, but they’ll feel better about themselves, have more fulfilling lives and they’ll produce better results with the hours they do work.

[Click here for the original article from Time.com]