2010 March | Trainer Confidential

March 19, 2010

Pina Colada Frosty

Pina Colada Frosty This drink/frozen yogurt has existed in several incarnations over the last several years as I played around with various fruit and yogurt combinations. I’ve experimented with fresh fruit and frozen fruit, berries versus tropical fruit, different flavored yogurts, and assorted additives. Although they all turn out delicious (you just can’t go wrong with fruit and yogurt in my opinion!), my pineapple and coconut rendition has far surpassed the others in refreshing taste and dessert-like consistency. It is slightly higher in sugar than the berry versions, but I have balanced that sugar with ground flaxseed and high-protein cottage cheese. The final ingredient is a few drops of coconut flavoring, which adds the essence of coconut without all the fat and calories. I hope you enjoy!

Piña Colada Frosty

Ingredients:

1/2 cup frozen chunk pineapple, unsweetened (I like frozen because it makes the frosty even thicker, but if you can’t find frozen simply use fresh and add a few slices of frozen peaches instead for consistency.)

3/4 cup low-fat cottage cheese

1/2 cup (4 oz) low-sugar vanilla yogurt (I like Dannon Light & Fit Carb Control)

3 tbsp. ground flaxseeds

4 drops coconut flavoring (You can find artificial flavorings in the spice aisle of the supermarket.)

Begin by setting up a standard blender or food processor. Add the fruit first, then layer the yogurt, cottage cheese, and flaxseed on top. Add the coconut flavoring last.
Blend, slowly at first, until the pineapple seems to be broken up a bit. Then progress to higher speeds until your yogurt reaches a thick, frothy consistency.
Pour and enjoy! If you used frozen fruit, you might have to eat the frosty with a spoon instead of a straw.
Makes 1 serving… or split into 3 servings for quick snacks!

Calories 330

Total Fat 10.5g (Sat Fat 1.75g)

Cholesterol 25mg

Sodium 596mg

Potassium 422mg

Total Carbohydrates 39g

Fiber 7g

Sugar 24.5g

Protein 28g

March 15, 2010

Amp Up Your Workout!

Is your workout (and your body) stuck in a rut?

When life gets busy and we over-schedule ourselves, we’re happy to find just a few minutes for exercise. Walk around the block, lift a few weights, pop in an old aerobics tape standby… enough to make us feel like we aren’t completely neglecting our bodies and our health amidst the chaos of our lives. And as time goes on, we fall comfortably into a familiar pattern of exercise that works within our schedules.

Who has time to add more or learn something new?

We figure that as long as we’re doing something, it counts. Exercise can get crossed off the list for today and we can move on towards the twenty other tasks we expect of ourselves.

Today I want you to stop and think about this all-too-familiar pattern of short-changing your health and putting your goals for a stronger, leaner body on the back shelf. By simply taking a few minutes to run through the motions of exercise without any preparation or planning (or enjoyment!), you are doing your body and your goals a disservice.

Take a minute to remember (or re-formulate) what your goals are for your health and your body. How long have those goals been the same? Are you any closer to achieving those goals than you were 6 months ago? A year ago? Five years ago? Often we find that our personal goals get pushed aside by routine tasks.

Now take a look at your to-do list… how many of those chores would be easier to accomplish if you were stronger and had more energy? You’d likely accomplish them quicker and still have more energy by the end of day. This is attainable – you just need to make your health a priority.

To start, take a look at your current exercise routine. How long have you been doing the same thing? When was the last time you felt like you really got something out of your workout?

The surprising fact is that our bodies get used to movements extremely quickly. Exercise routines must be constantly changed in order to challenge our muscles and see continuous results. The same old routine and the same exercises just won’t cut it if you’re looking for results. And let’s face it, if you’re taking the time to exercise, then you want to make it count, right?!?

Exercise possibilities are truly endless, so you should never feel limited by your workout routine or your schedule. You can ensure great results and prevent boredom simply by manipulating different exercise variables and combinations, many of which take no time at all to learn!

Listed below are just a few of these variables to get you started. Because this website is structured around working out at home, I focused the list on alterations requiring minimal equipment. Mix & match to refresh and revitalize your workouts, start seeing results, and finally reach your goals for a strong, healthy body!

What will your next workout look like?

Surface & Stability

1. Kneeling

2. Sitting

Floor

Chair

Stability ball

3. Standing

Feet together

Feet wide but parallel to each other

Staggered stance (one foot in front of the other, like a lunge)

1-leg Balance

Body Parts

1. Isolated (one muscle group)

Example: Bicep Curl

2. Integrated (more than one muscle group)

Example: Bicep Curl to Press

3. Total Body Combination Move

Example: Lunge & Curl

Movement Direction

1. Forward/Reverse

Example: Forward Lunge

2. Side-to-Side

Example: Lateral Lunge

3. Rotation

Example: Transverse Lunge

Resistance Type

1. Bodyweight/Gravity

2. Free Weights

3. Tubing

4. Medicine Ball

5. Bodybar

6. Kettlebell

Exercise Combinations

1. Superset (two exercises for the same muscle group, performed back-to-back)

Example: Bicep Curl & Hammer Curl

2. Opposition Supersets (two exercises for opposite muscle groups, performed back-to-back)

Example: Bicep Curl & Triceps Dips

3. Total Body Strength (each strength training workout includes all muscle groups)

4. Split Strength (Muscle groups are split between 2 or 3 weekly workouts)

5. Strength/Cardio Intervals (Strength training interspersed by short bursts of cardio)

Movement Speed

1. Slow (half-time)

2. Tempo

3. Fast

4. Explosive

Any one of these variables can be added to your current routine to encourage results. For example, instead of a regular squat, try a one-legged squat. Or instead of a regular biceps curl, play with the count of your repetitions – lift the weight up on one count and then take three counts to lower the weight. When you challenge your muscles to work beyond the particular motions they’ve adapted to, you’ll see (and feel!) the difference immediately. And who doesn’t have time for that?

March 12, 2010

Black Bean & Lime Chili Recipe

Today I’m posting my first recipe here on Trainer Confidential! Most Sundays you’ll find me experimenting in my kitchen, modifying old recipes to include more protein and less sugar… which can be very challenging! So in an effort to save you some kitchen time (I know it’s limited!), I thought I’d start sharing my recipe successes with all of you. Please let me know how the recipes work for you and if you make any additions of your own!

Black Bean & Lime Chili This Black Bean and Lime Chili is something that was initially inspired by leftover zucchini in the fridge. I almost always have cans of beans and salsa in my pantry, so it was easy to begin formulating a chili recipe without running to the store. I love spicy foods, so I included hot salsa and chopped jalapenos in my version. However, you can use mild or medium salsa and omit the jalapenos if you’d like. I’ve made this dish on several occasions now, each time adjusting the recipe slightly. The final product is a sweet & spicy, hearty chili with the perfect combination of low-fat protein and high-fiber carbohydrates. I hope you enjoy!

Black Bean & Lime Chili

Ingredients:

1 cup sweet onion, chopped

3 cups zucchini, chopped

1/3 cup jalapenos, chopped (about 3-4 peppers)

1 15.5-oz can black beans, drained and rinsed

1 15.5-oz can kidney beans, drained and rinsed

1 1/2 cup salsa (mild, medium, or hot)

1/2 cup cilantro, minced

16 oz ground turkey

2 tsp. olive oil

1/4 cup water

Juice of 1 lime

Salt & Pepper to taste

Begin by adding 1 tsp of olive oil to a 4-quart pot over medium-high heat. Add the chopped onions, zucchini, and peppers. Saute 5-7 minutes until the vegetables have softened and the onions begin to look translucent. (Sometimes it helps to cover the pot for a few minutes, essentially steaming the vegetables.)
In the meantime, use the other teaspoon of olive oil in a fry pan over medium heat. Add the ground turkey and cook until completely browned, breaking the turkey into small chunks as you stir. I usually add a little salt and pepper to the turkey here.
Once the vegetables have softened, add the black beans, kidney beans, salsa, water, lime juice, and cilantro to the pot, stirring to combine. Turn the heat down to medium and cover. Let simmer another 5 minutes to heat through.
When the turkey is cooked through, drain off any excess fat and add the turkey to the chili pot. Cover and simmer 5 more minutes to let the flavors combine, then remove from heat.
Serve immediately or cool and reheat for dinner later in the week. This recipe makes about 5 servings (2 cups = serving).

Calories 350

Total Fat 8g (Sat Fat 1g)

Cholesterol 48mg

Sodium 1140mg

Potassium 685mg

Total Carbohydrates 40g

Fiber 12g

Sugar 5.5g

Protein 30.5g

March 10, 2010

Basic Upper Body Stretches

Stretching should be done at the conclusion of every workout. It serves as a nice post-workout cooldown and also helps reduce muscle soreness the next day. Regular stretching helps alleviate postural issues and joint pain by realigning soft tissues, improving circulation, and restoring tissue elasticity. This, in turn, promotes nutrient exchange throughout your body and healthy synovial fluid around your joints.

The stretches below can be performed once or twice, depending on how much time you have and your flexibility goals. The key is to hold each stretch for 20-30 seconds. To learn why this is important, refer to my article on lower body stretches.

Triceps Stretch

Target: triceps

Triceps Stretch1 1. Sit tall on your mat, legs crossed in front of you. This is your starting position.

2. Extend your right arm straight overhead. Keeping the upper arm in position, lower your hand down towards your back.

3. Grab your right elbow with your left hand and pull towards your head. You should feel this stretch down the back of the upper arm.

4. Hold this position for 20-30 seconds. Slowly release your right elbow and drop your right arm. Triceps Stretch2 Repeat on the left arm.

Tips: You don’t need to tip your body to get deeper into the stretch – just move your right hand closer to your right shoulder (as you’re stretching the right side).

Shoulder Stretch

Target: deltoids

Shoulder Stretch 1. Remain seated cross-legged on the mat. Bring both arms down to your sides. This is your starting position.

2. Extend your left arm across your body directly underneath your chin. Place your right hand on the outside of your left arm, above the elbow, and press against your body. You should feel this stretch in your left shoulder.

3. Hold for 20-30 seconds before switching arms.

Tips: If you feel any pain in your shoulder during this stretch, please stop immediately.

Back Stretch

Target: mid- & upper-back muscles

Back Stretch 1. Remain seated cross-legged on the mat. This is your starting position.

2. Round your back forward as you sweep your hands in front of your body and clasp them together. Press your palms away from you. You should feel this stretch right across your shoulder blades.

3. Hold for 20-30 seconds.

Tips: You can raise and lower your arms by varying degrees to play with how this stretch feels.

Chest Stretch

Target: pectorals

Chest Stretch 1. Remain seated cross-legged on the mat. This is your starting position.

2. Bring your arms behind your back and clasp your hands together. Pull away from your body as you squeeze your shoulders back and your shoulder blades back and down.

3. Hold for 20-30 seconds, then release.

Tips: You should feel this stretch across your chest and shoulders.

Biceps Stretch

Target: biceps & the smaller muscles of the forearm

Biceps Stretch1 1. Remain seated cross-legged on the mat.

2. Extend your left arm straight out in front of you and bend your wrist so your fingertips are pointing up and your palm is facing away from you.

3. With your right hand, gently pull back on your left palm. You should feel this stretch along the underside of your upper arm and forearm. Hold for 20-30 seconds.

4. Without switching arms, rotate your left arm so that your fingertips are now pointing down and your Biceps Stretch2 palm is still facing away from you.

5. With your right hand, gently pull back on your left palm. You should feel this stretch along the biceps and forearm. Hold for 20-30 seconds.

6. Repeat each stretch on the right arm.

Tips: Be careful not to straighten your arm too much, which is called “locking” the elbow joint. Just relax your arm and focus on the muscles you’re trying to stretch without forcing it.

Stretching can be uncomfortable for some people, so just push to your individual comfort level. You should feel a slight pulling sensation in the muscle(s) you’re working, but it should not be painful. If you’re unsure about a particular stretch, simply skip it and move on.

March 8, 2010

Basic Lower Body Stretches

The stretches below can be performed once or twice, depending on how much time you have and your flexibility goals. The key is to hold each stretch for 20-30 seconds, which will feel like a long time (especially if you’re new to stretching!). Just think of your muscles as elastic bands. If you stretch the band wide and quickly release it, you won’t have elongated the band at all. If, on the other hand, you stretch the band and hold it there for a period of time, when you finally release it you will see a change in the size of the elastic. This change might be small, but it will be there nonetheless. If you repeated this experiment over time, you’d see the band gradually expand in size. This is what we aim to accomplish with stretching your muscles (besides all the fantastic benefits I listed above).

Spend the time going through each of these stretches at the end of your workout and you’ll be sure to see improvements across all areas of your life!

Lower Back Stretch

Target: erector spinae muscles, with some hip/glute and upper back involvement

Lower Back Stretch1 1. Set up your mat and lie on your back, legs out straight in front of you. This is your starting position.

2. Pull your right knee into your chest while keeping your left leg extended. Hold this position for a few seconds before progressing.

3. With your left hand, slowly pull your right knee across your body to the left and let your knee drop towards the floor. Extend your hands out to each side to form a “T” with your upper body. Turn your head to look towards your right hand.

Lower Back Stretch2 4. Hold this position for 20-30 seconds. Slowly return the right knee to the center and switch legs, extending your right leg and bringing your left knee into your chest. Hold this position for a few seconds before progressing.

5. Repeat the cross-over, this time to the right with your left knee. Look towards your outstretched left hand. Hold for 20-30 seconds before returning to the center again.

Tips: Focus on your breathing to relax into this stretch. Turning your head to look at the opposite hand includes your upper back into the stretch as well.

Hamstring Stretch

Target: hamstrings

Hamstring Stretch 1. Remain on your back on the mat, but bend both knees and place feet flat on the floor (standard crunch position).

2. Extend your right leg straight up, driving your heel up towards the ceiling. With both hands, grab behind the leg (either above or below the knee, but not directly in back of the knee) and pull towards you. You should feel this stretch all the way down the back of your leg.

3. Hold for 20-30 seconds before switching legs.

Tips: Pressing your heel up towards the ceiling lengthens the hamstring muscle and allows you to progress deeper into the stretch.

Cross-Legged Stretch

Target: hips and glutes

Cross-Legged Stretch1 1. Remain on your back on the mat, knees bent, feet flat on the mat. Cross your left ankle over your right knee (as if you were sitting cross-legged on a chair). This is your starting position.

2. Keeping your left leg crossed over your right, lift your right foot off the floor and pull your right leg towards your chest. In this position, your right leg is still bent to about 90 degrees and your left leg is still crossed over your right knee (see picture).

3. Extend your left hand between your legs and your right hand around Cross-Legged Stretch2 the outside of your left leg. Grab your right leg below the knee with both hands and pull towards your chest. Relax your head and shoulders on the mat.

4. Hold for 20-30 seconds before switching sides.

Tips: You can raise and lower your right foot in varying angles to play with how this stretch feels. You will mostly feel some pulling across your left hip and down into your glutes on the left side.

Butterfly Stretch

Target: inner thighs, groin

Butterfly Stretch 1. Sit up on the mat and bring the soles of your feet together. The bottom of your right foot should be pressed against the bottom of your left foot and your knees will tip away from each other. This is your starting position.

2. Grab your lower leg, ankles, or feet (depending on your flexibility level) and lean forward. You will feel the stretch on the inside of your upper legs as well as your lower back.

3. Hold this stretch for 20-30 seconds, then release.

Tips: If you have trouble with this stretch, simply extend your legs out further in front of you until you can comfortably sit and reach forward. Don’t worry about your feet touching each other, just try to keep them facing one another. Each time you repeat the stretch, try to bring your feet a little closer to your body.

Hip Flexor Stretch

Target: hip flexors, quadriceps

Hip Flexor Stretch 1. Bring yourself up to a kneeling position on the mat. Place your right foot on the mat in front of you while remaining on your left knee. This is your starting position.

2. Push your hips forward until you feel a pull down the front of your left leg. Keeping your upper body upright, lift your left arm overhead and towards the right. This extends the stretch down your left side and into your hip flexors.

3. Hold the stretch for 20-30 seconds.

Hip Flexor Stretch2 4. If you wish to stretch the front of your leg a little more, you can try this variation: Bring your left arm around behind you and grab your left foot. Pull your foot towards your butt. This extends the stretch into the belly of the quadriceps muscle (see second picture). Again, hold for 20-30 seconds.

5. Repeat on the right, bringing the left foot forward.

Tips: Make sure you step your front foot out far enough so that your knee forms a 90 degree angle when you push your hips forward. If your knee juts out over your toes, you are putting excess stress on the knee joint.

Nicole Gauvin has been publishing health and fitness articles since 2005, contributing to websites like RelishYou.com and LiveStrong.com in addition to managing and writing for TrainerConfidential. She received her BA in nutrition and currently works full-time as a personal trainer and group fitness instructor. She maintains certifications through both the American Council on Exercise and the Aerobics and Fitness Association of America. If you want Nicole to answer your fitness questions, simply click on the Contact page!

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