I don't know about you but sometimes an apple and string cheese just doesn't cut it in the snack department.  I like myself a little bit of dessert every now and then (okay daily) and so do my kids.  So, I am constantly trying to find recipes for classic favorites like chocolate chip cookies that are just a little less "bad for us" but taste just as good.  Here is what I found.   I am reposting this recipe from www.EatingWell.com/recipes/bevs_chocolate_chip_cookies.html. 

I compared this recipe to the traditional recipe found on the back of the chocolate chip bag and although this recipe makes only 1/2 the cookies as the traditional recipe there are some serious improvements.  Here is what I discovered in my comparison.  Assuming you doubled this recipe you would use 2/3 less butter,  almost 25% less sugar, 1/4 cup less flour.  You are also using whole wheat flour instead of white flour and adding a small amount of fiber with the addition of the oatmeal.  I also use unsweetened apple sauce in place of the oil. 

Enjoy these in moderation!!

Bev's Chocolate Chip Cookies

3/4 cup rolled oats
1 cup whole-wheat flour
1/2 tsp baking soda
1/2 tsp salt
1/4 cup butter, softened
1/4 cup canola oil  -   I substitute unsweetened applesauce for the oil
1/3 cup granulated sugar
1/3 cup brown sugar
1 large egg
1 tsp vanilla extract
1 cup chocolate chips

Preparation:

1. Preheat oven to 350 degrees.  Coat 2 baking sheets w/cooking spray (or use stoneware and no cooking spray).
2. Grind oats in food processor or blender.  Transfer to medium bowl and stir in flour, baking soda, and salt.
Beat butter in large bowl until fluffy.  Add oil, sugars, egg, and vanilla; beat until smooth and creamy.  With the mixer running, add dry ingredients, mixing on low until just combined.  Stir in the chips.
3.  Drop the dough in heaping teaspoonfuls at least 1 inch apart, onto the prepared baking sheets.  Bake 1 sheet at a time for approximately 15 minutes, until firm around the edges and golden on top.  Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.  Makes 2 1/2 dozen cookies. 

Nutrition: 

Per cookie:  99 calories; 5 g fat; 2 g saturated fat; 2 g monounsaturated fat; 11 mg cholesterol; 12 g carbohydrates; 1 g protein; 1 g fiber; 64 mg of sodium; 55 mg of potassium.

Exchanges: 1/3 starch; 1/3 other carb; 1 fat

The October Health Challenge started yesterday.  Now is your chance to look and feel better while earning discounts on personal training!  Take a peek. 

Contact me with your questions or to tell me how great you are doing with this. 

Amy
612-968-0564
amy@abettermefitness.com

A Better Me Fitness Health Challenge

This is your opportunity to improve your health by adding or eliminating things and/or habits that are either negatively impacting your health or might positively impact it.  By doing so you will feel better and you can earn credits towards your next personal training package.  This is intended to be fun, motivating, and rewarding. 

 

Here is how the challenge works.

 

1.  You must complete each challenge for 7 consecutive days.  The dates are as follows: 

Monday 10/4 – Sunday 10/10

Monday 10/11 – Sunday 10/17

Monday 10/18 – Sunday 10/24

Monday  10/25 – Sunday 10/31

 

1. You will earn $5 credit for each challenge you complete but must complete a minimum of 4 challenges during the 4 week time frame.  You can complete the same challenge for four consecutive weeks or various challenges for a minimum of one week to reach your four challenge total. 

 

1. Minimum credit will be $20 and maximum credit value will be capped at $100 regardless of how many challenges you complete.   All credit will be applied to your next personal training package and has no cash value.

 

The Challenges are as follows:   (Each challenge is based on the 7 day increments above).

1.  Eliminate added sugar from your diet.   Naturally occurring sugar found in fruit does not count but any other sugar added does.   You will need to read labels!!
2. Complete a minimum of 3 cardio workouts.
3. Complete 2 strength workouts.
4. Limit TV and computer time to no more than 5 hours for the entire week.
5. No pop or caffeine.
6. No processed food, including fast food, boxed and pre-packaged food.
7. Eat a minimum of three servings of vegetables each day.
8. Get 8 hours of sleep each night.
9. Try one new recipe or vegetable.
10. No alcohol.
11. 30 minutes of relaxation or “you” time each day.   This can include meditation, yoga, recreational reading.  Basically anything you do for yourself to reduce or relieve stress.
12. Eliminate white stuff…no white flour, bread, or pasta.
13. Eat breakfast each day.
14. Include a lean protein, healthy carb, and healthy fat at each meal.
15. Keep a food, exercise, and water journal.

I am always surprised when a potential client comes to me and doesn't ask anything about my background, trainer style, or experience.  Unfortunately, there are many trainers today that are not educated or truly qualified to be considered "experts" in the industry.  Many took a weekend certification and/or do not even have a current certification.  So, I have taken the time to put together a list of some things to look for and ask a potential trainer.  Rather that person is me or someone else you want a trainer with experience and a personality that will motivate and encourage you. 

IDEA Fitness has created a new website that is trying to regulate the industry and make it easier for you to get most of these questions answered even before you meet with a potential trainer.  The site is called Fitness Connect and trainers can include bios, education, and certifications and these certifications can be verified by the site so you know that what they say is true.  This site will help maintain authenicity in the industry.  Check for yourself at www.fitnessconnect.com. 

1.  Do they have a current certification and if so with whom?  There are alot of companies out there offering certifications but a quality certification will be accredited by a third party association called NCCA (National Commission of Certifying Agencies.)  A few of the most well known, and most well respected certifiying bodies are ACE (American Council on Exercise),  NASM (National Academy of Sports Medicine), ACSM (American College of Sports Medicine).  All of which are NCCA accredited.  If you are confused ask about their certification.  How long did it take to obtain, what is the renewal process, how long have they had it etc?

2.  Do they have a degree in exercise science, physical education, kinesiology or other movement related program?  Although, this is not a MUST for all trainers it does show that they are committed to fitness and have a higher level of education then some?

3.  What is the trainers experience?  Have they worked in fitness facilities, taught group exercise, ran weight loss programs, were they an athlete?

4.  What are the trainer's specialties?  Do they work with mostly athletes, women, pre/post natal, children, elderly, etc?  A good trainer will be able to tell you who their typical client is and rather or not they are a good fit for you. 

5.  Can they offer references, testimonials, success stories? 

6.  Are they reasonably and competitively priced?  Although, beware if the trainer's prices are much lower then others in the area. 

7.  How will the trainer motivate and hold you accountable?  Do you want a drill sergeant type of trainer or someone more gentle?   Remember you will be spending alot of time with this person and sharing some of your biggest fears and goals so you need to feel comfortable with this person. 

8.  Lastly, are they conveniently located and will there schedule work with yours?

I am sure that I have forgotten something here but the main thing is to take the time to research your choice and feel comfortable with the trainer that you choose.  This is a big decision and committment. 

Good luck.

Amy

Here is your chance to improve your health and earn credit towards the purchase of personal training.  Check it out. 

A Better Me Fitness Health Challenge

This is your opportunity to improve your health by adding or eliminating things and/or habits that are either negatively impacting your health or might positively impact it.  By doing so you will feel better and you can earn credits towards your next personal training package.  This is intended to be fun, motivating, and rewarding. 

 

Here is how the challenge works.

 

1.  You must complete each challenge for 7 consecutive days.  The dates are as follows: 

Monday 10/4 – Sunday 10/10

Monday 10/11 – Sunday 10/17

Monday 10/18 – Sunday 10/24

Monday  10/25 – Sunday 10/31

 

1. You will earn $5 credit for each challenge you complete but must complete a minimum of 4 challenges during the 4 week time frame.  You can complete the same challenge for four consecutive weeks or various challenges for a minimum of one week to reach your four challenge total. 

 

1. Minimum credit will be $20 and maximum credit value will be capped at $100 regardless of how many challenges you complete.   All credit will be applied to your next personal training package and has no cash value.

 

The Challenges are as follows:   (Each challenge is based on the 7 day increments above).

1.  Eliminate added sugar from your diet.   Naturally occurring sugar found in fruit does not count but any other sugar added does.   You will need to read labels!!
2. Complete a minimum of 3 cardio workouts.
3. Complete 2 strength workouts.
4. Limit TV and computer time to no more than 5 hours for the entire week.
5. No pop or caffeine.
6. No processed food, including fast food, boxed and pre-packaged food.
7. Eat a minimum of three servings of vegetables each day.
8. Get 8 hours of sleep each night.
9. Try one new recipe or vegetable.
10. No alcohol.
11. 30 minutes of relaxation or “you” time each day.   This can include meditation, yoga, recreational reading.  Basically anything you do for yourself to reduce or relieve stress.
12. Eliminate white stuff…no white flour, bread, or pasta.
13. Eat breakfast each day.
14. Include a lean protein, healthy carb, and healthy fat at each meal.
15. Keep a food, exercise, and water journal.

 

Record your results and get them to me by 11/15 to redeem your credits. 

Good luck.

Amy
612-968-0564
amy@abettermefitness.com

This is my favorite time of year for outdoor running and a great time to ramp up your cardio routine and your fall/winter wordrobe and fitness gear.  The proper footwear is key in preventing injury and providing comfort and support while exercising. 

Here are a few pointers on how to select the best shoe for your foot.   If you are an avid runner I also suggest visiting a specialty store and have your gait assessed and a professional help you select the right shoe.  I prefer Gear West in Long Lake but there are many stores throughout the Twin Cities that could help you. 

First, off you need to find out if you have high, low, or normal arches.  You can find this out by standing in a shallow puddle of water and then stepping onto a paper bag and see what your foot print looks like.  If you see a curve inward that stops about mid-foot you have normal arches, if your curve only goes in about as far as your second two you have low (flat) arches and if the curve runs all the way to the other side of your foot you have high arches. 

In general most people will have normal or low arches.  If you have low (flat) arches this can be a potential problem and lead to overpronation, or to much rolling inward of the ankle.  Common injuries associated with this include plantar fascitis and Achilles tendon pain.  The most important thing to look for in a running shoe if you overpronate is one with good stability.  If you have normal arches you want a shoe with good cushioning. 

The last type of foot is the high arch and this person tends to supinate, ankle tends to roll outward and landing is on the outside of the foot.   This is the least common type of foot and you will often see greater wear on the outside of your shoes.  This person tends to take to much shock through the lower leg and needs a good cushioning shoe even more so then the normal arch person. 

Remember, a good shoe does not need to be "broken in" and should fit right from the start.  Make sure it is wide enough or narrow enough for your foot shape and is the proper shoe design for your activity. 

Good luck and happy running this fall.

So, as many of you know I have a huge sweet tooth so here is a recipe I stole from Bethanney Frankel for Banana Oatmeal Chocolate Chip Cookies. 

Short Burst Interval training is all the buzz right now and it is not just for athletes anymore.  It is said to produce the same results as longer, lower intensity cardiovascular exercise.  One study showed the same results in fat loss over a 2 week period for a group exercising for 2.5 hours using the SBT (short burst training) and an endurance group training for 10.5 hours.  So,  if you are looking for quick results in a short period of time this might be the way to go.  Here are a few more things that studies have shown that might encourage you to give this a try for more details on the studies cited read the following article posted by IDEA Fitnesshttp://www.ideafit.com/fitness-library/short-burst-training?utm_source=IFJ%20August&utm_medium=email&utm_campaign=T1.   

How do I do this type of training you ask?  Warm-up for 5 minutes at a moderate pace and then complete 60 seconds at a high intensity, all out effort.  Follow this with 4 minutes of lower intensity strengthening, stretching, or corrective exercises.  Then complete two 30 second bouts of high intensity training with 30 seconds of rest between each bout.  

Repeat this circuit 2-3x and cool down for 5 minutes.  This whole workout will take between 20-30 minutes to complete.  Try doing this 2-3 x per week. 

For more guidance on exercise selection please contact me. 

Good luck and enjoy all that extra time you will have by adding this to your fitness regimen. 

Amy

The average American eats roughly 34 teaspoons of sugar each day.  The American Heart Association recommends that we eat no more then 10 teaspoons per day.  Preferably, 6 teaspoons for women.  One teaspoon is equal to 4 grams.  So, in other words we should be eating no more then 40 grams of sugar per day.  Start reading your labels and you will quickly realize that we eat way too much sugar.  For example a 6 oz container of low-fat Yoplait flavored yogurt contains 27grams of sugar this is as much sugar as a Snickers Bar!! 

Here are some tips on what to eat or not to eat to help reduce the amount of sugar in your diet. 

1.  Eliminate soda and juice from your diet.  A 12 oz can of Coke has 40.5 grams of sugar.   This is your whole days worth of sugar!!!
     An 8oz serving of the average 100% juice apple juice from concentrate has 27 grams of sugar.  A medium apple contains about
    11 grams of sugar.

2.  Avoid light and low-fat items.  This might mean less calories but it might not and in the yogurt example above you are often getting tons of sugar in place of the fat.

3.  Eliminate artificial sweeteners.  Lots of studies are now being done showing that these sweeteners intensify sugar cravings and are harmful and unrecognizable to the human body. 

4.  Avoid processed foods.  Start reading labels and you will be amazed at some of the sugar contents in boxed crackers, cookies, frozen entrees, cereals, and breads.  READ YOUR LABELS.

5.  Eliminate caffeine.  This can lead to spikes and crashes and blood sugar levels and cause sugar cravings.

6.  Eat protein.  It will help you better digest the sugar and it will make you feel fuller thus avoiding the sugar crash. 

It is amazing how stable your energy levels will be by cutting your sugar content.  Give it a try.  It is not easy to eat less then 40 grams of sugar per day but can be done by eating lots of whole fruit and vegetables and lean proteins. 

Let me know how it goes.

Amy

So, I have been summarizing what the core consists of and explaining some basic core exercises in the last few blog postings.  ACE Fitness has an amazing core workout with photos and great descriptions of the exercises so if you are ready for a really intense core workout.  Check out this link.  http://www.acefitness.org/workouts/5/#program.

I have personally used all of these exercises at one time or another with my clients.  Let me know what you think!! 

Amy

We have four main abdominal muscles and each can be trained by diffrent exercises.  Doing crunches all day long will not hit them all.  So, I will give you a brief description of each muscle, what it does, and one exercise that will work that particular muscle. 
 
Rectus Abdominus-  This muscle runs vertically and flexes the spine in crunching motions such as getting out of bed.  The typical crunch is good for this muscle.  Try them on a stability ball to eliminate "cheating". 

Internal and External Obliques-  These muscles run diagonally along the side of your torso and help in flexion of the spine, extension of the spine, and spinal rotation.  The best exercises for these muscles are rotational movements.  These can be hard to isolate and care must be given to not tweak the back on twisting motions.  My favorite exercise is actually an isometric standing exercise using exercise tubing.  Place the band, using a door attachment , at shoulder height.  Standing next to the tube pull the band straight out in front of your chest with arms extended and band  to floor.  Hold for 20 to 30 seconds.  You should feel the tension on the side of your torso opposite the band. 

Tranverse Abdominus-  This is your "girdle" .   This muscle runs horizontally and wraps around your body.  It acts to stabilize the spine and protect your low back.  This is a deep muscle and is best activated by "drawing-in" and breathing deeply.  To find this muscles lye on your back and force out a fake cough.  You will feel these muscles contract.  Then put your hands on your hips while in this position and breath deeply watching your belly rise and fall and pulling in this muscle as if zipping up a pair of tight pants. 


Hope this quick anatomy lesson sheds some light on this complicated and hard to train region of your body.  For even more great exercises give me a call or reply to this post with your own thoughts and ideas.  
 

Amy