Substitute for Sour Cream

Tip of the Day:
If you just can't go without sour cream on your mexican food, try substituting it with plain non-fat Greek yogurt. Greek yogurt has a similar taste and creaminess as sour cream while being a much healthier option.

Here is the breakdown:

1 oz Serving	Sour Cream	Non-fat Greek Yogurt
Calories	60	17
Total Fat	5g	0g
Saturated Fat	3.5g	0g
Cholesterol	20mg	0mg
Carbohydrates	1g	1.2g
Protein	1g	3g

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I ♡ Resistance Training

Tip of the Day:
Resistance training (weight training, strength training) is great for the cardiovascular system. It should be an essential component along with aerobic exercise, diet modification, and stress management in preventing hypertension due to its benefit of lowering blood pressure. Cardiovascular strain is proportional to your percentage of maximal strength involved during an activity. So the stronger you are, the less stress you will put on your heart throughout the day.

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Variety for Consistency

Tip of the Day:
Consistent progress towards your fitness goals is highly dependent on continually challenging your body to avoid staleness. Similar to medication, your body will adapt and become less affected by the same type and dosage of exercise over time. If you have been stuck with the same workout for months now, chances are your body stopped seeing results a long time ago. So add variety. Whether it's changing the intensity, duration or even mode of exercise, your body will respond to change.

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Good Luck, Paige!

I wish Paige Clark the best of luck this weekend as she competes as a finalist for the Miss Maryland Teen USA title!

She has worked very hard and I know that she'll be awesome!

http://www.hometownannapolis.com/news/lif/2010/10/24-49/My-Time-City-resident-to-compete-for-Miss-Md-Teen.html

ACL Injury Prevention

Tip of the Day:
The risk of ACL injury, especially in females, in non-contact activities is highly related to hip and core strength and stability. Recent research suggests that the single most significant attributor to ACL injury in a change of direction movement is hip adduction, so incorporating hip abductor strengthening exercises is critical to any ACL injury prevention plan.

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Snack Attack

Tip of the Day:
Although it is unclear whether or not exercise makes you want to eat more, there is no doubt that your body needs energy and nutrients following a workout. Be sure to consume a nutrient-dense snack or meal that includes protein and complex carbohydrates along with plenty of water after every workout. Preferably within an hour after you finish exercising. This will aid your body in its recovery, give you the energy you need, and will keep you from overeating later on.

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I've recently deactivated my Facebook account. This is probably temporary, but I am looking to minimize distractions.

Introduction to Interval Training Seminar

Tip of the Day:
A recent article in CNN cited research that found that insufficient sleep could actually work against you for weight loss. It found that participants who got 8.5 hours/night of sleep on average lost 55% more body fat than those that only got 5.5 hours/night even when given the same diet, nutritional supplements and participated in similar physical activity.

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Check out my free 1-hour seminar at the Big Vanilla in Arnold for a presentation on interval training followed by an intense 30-minute workout.

You must pre-register at the front desk or contact me here!

Here's a flyer for your viewing pleasure.
Flyer

Good day!