Playground Workout

It was a LONG winter and we are all excited about spending some time outdoors! The park or playground is the perfect spot for the entire family to move together. While your kids are jumping, swinging and playing it is also a great opportunity for you to do the same with some adult variations. The same exercises and games that children do on the playground can be a challenging workout for an adult, not to mention FUN! I speak from experience. My 8 year old challenged me to do everything she did on a school playground. I made it 2 rounds following her course…….she played for well over an hour! A childs freedom of movement is amazing to watch and try! Try the following workout and let us know how you feel!

Warm-up for 5- 10 minutes. Run around the playground, jump rope, jump sqats, jumping jacks or burpees. Anything that gets your body warm, heart rate up and ready for exercise.

Squats – stand in front of a bench or steps and squat towards a 90 degree angle with the legs 10-15 reps

Monkey Bars – perfect spot for a set of pull-ups (change your grip to work different muscles) Underhand grip will target more biceps, overhand wide grip will target lats and rear shoulders, so mix it up or just trying moving across them like a child. Or challenge yourself or your child to see how long you can hang on the monkey bars in a flexed arm position. Do your best!

Step-Ups – alternate stepping up using power and control. Add a challenge by hopping up onto a step or bench (remember to step down softly). 10-15 each leg

Push-Ups and knee unders – a swing is also a great spot for atomic push-ups. Put your feet in the swing and assume the straight arm plank position. Do a set of push-ups, knee under or pikes. Try 10 of each variation

Swing – pull your navel to your spine and enjoy the ride. Do it until you or child gets board or you become nauseous 🙂

Tricep Dips – use a bench or step and dip towards a 90 degrees using the triceps. 10-15 reps

Play a round of tag with your child for 5-10 minutes

Either repeat this sequence and/or continue to play follow the leader with your child. Most importantly set the example for you child and have fun! Check out Core Sport’s owner Jaime White and fellow movement guru Benjamin Degenhardt playing in NYC!

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PREVENT THE PUDGE CHALLENGE

Commandment #6: YOU NEED TO EAT HEALTHY FATS

Fat is an important part of your diet because it provides energy, helps absorb fat soluble vitamins (A,D,E, and K) found in cell membranes, helps insulates your body and organs among other things. There are three types of dietary fat – unsaturated, saturated and trans fatty acids. Each type of fat plays a different role in the body, some are beneficial and some are not.

Unsaturated Fatty Acids. Unsaturated fatty acids are the healthy fats that are an important part of our diet. Unsaturated fats are liquid at room temperature. There are two types of unsaturated fatty acids – monounsaturated and polyunsaturated fatty acids.

Monounsaturated fatty acids (MUFAs): MUFAs may help lower your total “bad” LDL (low-density lipoprotein) cholesterol levels and maintain or increase your “healthy” HDL (high lipoprotein) cholesterol levels. Also, research has shown MUFAs may help lower your risk of heart disease and normalize blood clotting.
Sources of MUFAs: olive oil, peanut oil, canola oil, avocados, and most nuts.

Polyunsaturated fatty acids (PUFAs): PUFAs may help lower the risk of heart disease, may protect against type 2 diabetes, Alzheimer’s disease, and other age related brain decline. There are two classifications of PUFAs: omega-3 and omega-6 fatty acids. These fatty acids are essential fats because our body cannot make them.
• Omega 3 fatty acids: Two crucial types of omega 3’s are – DHA (docosahexaenoic acid and EPA (eicosapentaenoic acid). They are primarily found in certain fish. Some plant sources also contain omega 3’s but this plant form is called ALA (alpha-linolenic acid). ALA is a precursor to DHA and EPA in the body.
– Sources of DHA and EPA: fatty fish (anchovies, salmon, mackerel, herring, mackeral)
– Sources of ALA: chia seeds, flax seed meal, walnuts, most seeds and nuts, and vegetable oils such as flaxseed, canola and soybean oil. Go for GMO free oils.
• Omega 6 fatty acids: sources such as corn oil, soybean oil, sunflower oil, nuts and seeds. The America Heart Association recommends consuming at least 5% to 10% of food calories come from omega-6 fatty acids.

Saturated Fat. This type of fat is considered “unhealthy” because it may increase your risk of Type 2 diabetes, according to MayoClinic. Saturated fats are solid at room temperature. There are about 24 different saturated fats. They are categorized into three classifications – short, medium and long chain. Not all of them are equally bad for your health. According to Dr. Mercola, “your body needs some amount of saturated fat to stay healthy. It is virtually impossible to achieve a nutritionally adequate diet that has no saturated fat.” Just keep in mind too much saturated fat and the wrong kind is what is detrimental to our health. American Heart Association recommends, consume less than 7% of your calories come from saturated fats. Sources of saturated fats include: tropical oils (coconut and palm oil), dairy products, meat, and organ meat, just to name a few.

Trans Fat. This is the most unhealthful type of fat because it can increase both your “bad” LDL cholesterol and decrease your “healthy” HDL cholesterol, thus increasing your risk of heart disease. According to the Harvard School of Public Health, for every 2-percent increase in daily calories from trans fat, risk of coronary heart disease increases by 23 percent! There are no set guidelines for trans fat consumption. However, the American Heart Association advises to avoid or limit trans fat to less than 1% of daily caloric intake. For example, one gram of fat has 9 calories, so an example of 1% recommended intake looks like this:

2,000 calorie diet, 20 calories or 2 grams or less of trans fat/day
1,500 calorie diet, 15 calories or 1.5 grams or less of trans fat/day

Don’t be fooled by those labels that advertise, “0 Trans Fats!” Read the nutrition facts label and ingredient list. The FDA allows food manufacturer’s to label their products “ zero trans fat” as long as one serving is less than 0.5 grams of trans fat per serving. Start reading ingredient labels. Look for partially hydrogenated oils. Most trans fat in the average American’s diet comes from commercially baked goods, margarine, snack foods, fried foods and other processed foods.

The bottom line is that “good fats” are an integral part of heart-healthy diets, especially when they replace the unhealthy saturated and trans fats in our diets. Fat is important part of our diet, it provides essential fatty acids to help support heart and brain health, helps deliver fat soluble vitamins and is a source of energy. Goal is to consume 10-30% of your total calories from healthy fats per day.

References:
7 Reasons to Eat More Saturated Fats
American Heart Association
Dietary Fats: Know Which Ones to Choose
Fat and Cholesterol: Out with the Bad in with the Good

Recipe:

Nuts make a great every day snack. It’s a great way to sneak some healthy fat into your diet, but watch the portions. Fat contains 9 calories for every gram compared to protein and carbs which contain 4 calories per one gram. Fat is a more concentrated source of energy, so watch the portions.
Buy raw nuts in bulk at the health food store or at Costco. Eat them as is or try this cinnamon vanilla coated nut recipe below. Nuts are high in manganese, copper, magnesium phosphorus and zinc. So eat up!

Servings: 16/ Serving Size: ¼ cup
Weight Watcher points plus: 5 pts
Calories: 188/ protein: 6.5 g/ carbs: 6 g/ Fiber: 2 g/ Sugars: 1 g/ Total fat: 16.5 g/ saturated fat: 2.8 g/ monounsaturated fat: 7.5 g/ polyunsaturated fat: 6.2 g

Ingredients
• 4 cups of mixed nuts (almonds, walnuts, cashews, pecans, etc.)
• 1 egg white
• 2 Tbsp of water
• 1 tsp vanilla extract
• 2 tablespoon ground cinnamon – or more!
• ¼ cup of vanilla whey protein – optional
• 2 packets of stevia in the raw or you can use ¼ cup of your choice of sugar
• 1/2 tsp salt
Instructions
1. Preheat oven to 350.
2. Line a baking sheet with a silpat mat or parchment paper.
3. Place mixed nuts in a medium bowl.
4. In a small bowl, add egg whites, water, vanilla extract, cinnamon and salt. Mix well and pour over the nuts. Using your hands or spatula to coat the nuts.
5. Add one packet of stevia (or half of the sugar), half of the whey vanilla protein and the salt, stirring well into the nuts coated with egg white mixture.
6. Spread onto the baking sheet in a single layer and bake for 20 minutes, stirring every 5 minutes, making sure to stir the peanuts on the edges in to prevent burning.
7. Let cool for 2-3 minutes and then stir the peanuts, scraping the honey from the silpat to coat the peanuts.
8. Sprinkle with 1 packet of stevia (or remaining sugar), add the remaining whey protein; stir again.
9. Taste and sample one nut, add more cinnamon or more stevia (sugar) to taste. Let cool completely. Before storing in an airtight container. Yields 4 cups.

PREVENT THE PUDGE CHALLENGE

Commandment #2: YOU NEED TO FUEL YOUR BODY

We need food for energy – food is what fuels our body.  Conversely, we tend to choose our food choices based on taste and convenience, not necessarily on how good they are for us. Equally important, we need to consider how many calories or “how much fuel” does our body need in a given day? Generally, the more active you are, the more energy your body needs for daily life. For example, a marathon runner will require more calories per day than a desk jockey that doesn’t work out. When fueling your body, it’s important to keep in mind, when you over eat, your body will reserve the extra energy as fat.

Why is fueling your body important? It’s so important to keep your fuel intake moderately even throughout the day. If you wait until the last minute to eat after so many hours, there’s no denying you may over eat or worse yet eat the wrong foods to fuel your body. When you start this cycle of over eating at one meal, not eating enough at the next meal or skipping meals all together is has a huge affect on your energy level. This up and down eating cycle can leave you feeling tired, irritable and make it more difficult for you to lose weight. When you eat small frequent meals you avoid overeating. Stick with foods that help keep the edge off hunger. Be sure to include protein and fiber rich foods at each meal.

How to fuel your body? The first thing is to figure out how many calories you need to eat per day? Check out ACE Fitness Daily Caloric Needs Estimator to get a general idea of how many calories to consume per day. Let’s say you need to consume a 2,000 calorie diet. Your goal is to eat even sized meals every four hours. Your diet may look like this:

  • Breakfast (7 to 8 a.m.): 500 calories
  • Lunch (11 a.m. to noon): 500 calories
  • Mid afternoon snack (3 to 4 p.m.): 400-500 calories
  • Dinner (7 to 8 a.m.): 500-600 cals

If you need more of an individualized nutrition plan make an appointment with Lisa Paparelli or Lisa Marie, They both have degrees or certifications in nutrition and both are passionate.

What are the best foods to fuel my body? There is no such thing as the “one, two or five perfect foods” to fuel your body. The key to fueling your body is variety. The more varied your diet the better because each food has its own unique nutrient profile. Plus adding variety in your diet, will help you stay more consistent with your healthy eating plan. In general, you want your meals to contain both complex carbohydrates and protein. Choose plenty of colorful vegetables, fruits, whole grains, and lean protein sources at each meal.

How often should I fuel my body? Eating more frequently throughout the day can help you to avoid binge eating and/or food cravings because your body is constantly being fueled at more frequent intervals. Your goal is to eat every 3 to 4 hours throughout the day. Basically eating 3 meals and one snack or 3 meals and two snacks, depends on what works for you.

References: ACE Fitness Caloric Needs Estimator        

Asian Salad with Peanut Ginger Lime Dressing – By Lisa Marie

Ingredients for Asian Salad:

1 medium zucchini shredded – 4 cups or more

2 cups of shredded red cabbage

1 cup red bell pepper diced

1 cup of diced carrots

1 cup of diced golden delicious apples

1 cup of cooked quinoa

1/2 cup finely chopped cilantro

1/4 cup sesame seeds

1/4 cup hemp seeds

4,4 oz cooked chicken breast cut into bite size cubes

Ingredients for the Peanut Ginger Lime Dressing:

1/2 cup of peanut butter (almond butter works well too)

1/4 cup of fresh lime juice

2 Tbsp. sesame oil

2 Tbsp. Bragg’s Soy Sauce

1 inch piece of ginger root or 1 tsp of ground ginger powder

1-2 cloves of garlic

1/4 tsp of ground cayenne or more for a kick!

Place ingredients into a food processor and blend until smooth. If it’s too thick add 1 Tbsp. of water at a time to thin it out. Adjust seasonings to your taste. Enjoy!

Assemble all the ingredients in a large bowl and fold in the dressing

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REAL men DO Pilates!

Joseph Pilates, a man,  started this amazing system of training for soldiers during World War I. Pilates has been and continues to be an avenue of training for many professional athletes, dancers and recreational athletes.  To name a few…….World Series Champion pitcher Curt Schilling, golf star Tiger Woods, The New Jersey Nets basketball team, actor John Stamos and even Sting have improved their performance  and body mechanics with Pilates (www.usatoday.com).
Pilates increases strength and flexibility  for men in a way that makes them feel like they are being challenged and working towards a tangible goal.   Most men exercise for goal oriented reasons. Maybe you want to hit the golf ball further, improve your tennis game, become a faster runner or improve your vertical leap on the basketball court.  Whatever your motivation, Pilates is guaranteed to make you stronger, faster, longer, leaner, more flexible and most importantly you will feel better after your workout!
Check out how Core Sport’s Chris Freeman rock’s his teaser!
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