Improving your Vertical

There are many different theories and ideas about how to improve your vertical.  Old myths seem to include slow deep heavy squats, along with heavy calf raises and lunges.  However, more recently I  have changed the way I have been approaching this.  I now do barbell jump squats with 50% or less of my 1 rep max instead of deep heavy squats.  I do 3 sets of 10 repetitions.  After a 6 week trial my vertical improved 3 inches. All the while, protecting my lower back from becoming overloaded.

Eater Beware!

How many times do we go out to eat and think, "Oh, I'll just get a salad." thinking that we are watching what we eat and making a smart choice.  Well, I've got news, that is most definitely not always the case.  Many salads contain more calories than you could ever dream.  Let's break this down.  Think of a restaurant salad, most of them come on a ginormous plate or bowl filled with a small to moderate amount of lettuce, then the fun begins.  Oftentimes there is meat, sometimes fried, cheese, bacon, croutons or tortilla strips, then a LARGE portion of calorie packed dressing is dumped on top.  The combination of all those ingredients are recipe for diet disaster.

When ordering a salad off the menu, look for something with low-fat grilled meat, no bacon or croutons, and avoid cheese.  Be sure to request low-fat dressing and get it on the side.  If you dip the salad on your fork into the dressing, chances are you will be less likely to eat so much of it.  Just use common sense and consider all the ingredients included in the salad when making you choice!

Motivation

While the battle with weight loss can be very rewarding, it can also be quite challenging.  When you don't get the results you desire and your energy is low, it's often difficult to stay motivated.  It happens to the best of us.  So how do we stay out of that pit of despair that may be looming overhead?  Here are a few suggestions that have worked for me in the past:

• Switch things up.  If you can't bring yourself to go to the gym, try taking a hike or a bike ride instead.  If it's too cold for that, look for a local indoor swimming pool and try swimming laps.  Many communities also have a variety of workout classes available, so you could check into those.  Sometimes variety really is the spice of life.
• Recruit a friend.  It is SO much easier to workout when you have a partner to go with.  Working out with somebody else can be therapeutic, enjoyable, and a good way to stay motivated.  If you know somebody else is counting on you to workout, you'll be a lot less likely to skip it.
• Remind yourself of how you feel when you don't do it.  It is often so hard for us to focus on anything other than the moment we're in.  When we see that big bowl of ice cream, it's easy to think of how it will taste on our tongue, and forget about how we'll feel once the bowl of ice cream is in our bodies.
• Take a day off.  It might not be the end of the world to take a little break.  Hopefully if you do you'll soon realize how much you miss being active and get back out there

Whatever it takes, just do your best.  Keep trying different things until you find something that helps get you out of that rut.

Delicious Protein Packed Meal

We all know that it's important to eat or drink protein shortly after a workout, but there are times that can be difficult.  After a while protein shakes might get a little redundant, and the last thing you want to do is grill a chicken breast for breakfast.  Well, here is an idea for a meal that I have been LOVING lately.  I simply take two egg whites, or the equivalent to egg substitutes, and whisk them with 1/4 cup low fat or fat free cottage cheese.  I then pour the mixture on a medium sized frying pan which has been sprayed with non-stick cooking spray.  I cook that for about 3-5 minutes on medium-high, or until it is no longer runny.  Throw some of your favorite veggies on top, then fold like an omelet.  The cottage cheese makes the consistency of the omelet do die for! 

So next time you finish pumping that iron, or you just need a healthy meal or snack, try whipping up one of these, and before you know it, will you be well on your way to your weight loss goal!

When You're Injured

My husband recently hurt his back.  He is an exercise fanatic, so not being able to lift weights is not sitting well with him.  In order for him to keep his sanity and continue on his quest to lose weight, he has devised a new workout routine that he can do while he is injured.  Before I get into it, I want to make it very clear that it is important to speak with your doctor before beginning any exercise and diet routine, especially if you are injured.

Once you have clearance from your doctor, here are some great ways to keep that muscle building and heart pumping without the heavy weights:

• Jump Squats-  These really get your heart rate up, and they are great for your quads as well as your hamstrings.  Do 3 sets of 10-25 repetitions.
• Walking Lunges- These are another great exercise which will help with endurance and strength training.  Even without using weights, you can still get a great workout by increasing the amount of repetitions.  Start with 3 sets of 10 reps.  Go up from there once you feel comfortable progressing.
• Calf Raises- Again, even without weight, by standing on a stair, or step, you can still get a great burn by lowering your heel past parallel then raising up to releve.  Start with 3 reps of 15, then again increase the reps as the exercise gets easier for you.

Just because you are dealing with an injury or soreness, that doesn't necessarily mean you're out of the game.  Just consult your physician then get creative.  There are numerous exercises you can do which don't require weights or heavy exertion.