Nutrition Humor – “Diet” Woes

Deprivation is NEVER a good tactic when it comes to weight loss or maintenance.  It’s tough because sometimes we really want to stick to “clean eating” but we don’t realize that we aren’t having enough food.  Too little = bad news!

Adding in “volume” foods can REALLY make a difference – an extra serving of steamed or grilled veggies (seasonings can really jazz these up), a helping of fresh fruit, an extra serving of protein as a snack in between meals, maybe a dash of good fats in there…those things will really help you to stave off the “let me eat my whole kitchen!” later in the day.

NO ONE can eat a tiny amount and not have their body, later on, say “uh…excuse me?  I need some fuel to function properly…?”

Having TOO LITTLE is a quick way to derail your plan, and it will set you up for failure.  So make sure you add in a healthy snack or two, or double up on the protein and water-and-fiber-based foods that can help keep you fuller longer.

We’ve all been snookered by a massive wave of hunger when we try limiting our intake.  Not only does restriction SLOW your metabolism, but your body is designed needs the proper fuel (and enough of it!) to function properly.

Go Ballistic!

Ballistic, high intensity movements are an awesome addition to any workout.  They’re sometimes tough to push through, but they’re worth the effort.

High intensity training has plenty of press coverage so you can find lists of benefits all over the place, as well as solidly backed articles. . .

For the naysayers, I’d encourage giving it a go for a time and you will notice many of the purported benefits yourself, nevermind what others are saying.

That said, it isn’t something you need – nor should – do every workout.  The body gets pushed quite a bit during HIIT, so it’s important to also take a rest.  Two to three times a week is generally the recommendation (though don’t take it from me directly, as I’m not a doc myself.)

I personally love adding it in here or there.  Some of my favorite non-equipment HIIT exercises include:

  • Active Skater Lunges
  • Jump Squats
  • Sit-thrus
  • Bench Hops

I find that these jazz me just a bit more than steady state cardio, and are a great addition to my regular weight lifting routine.  HIIT exercises give me (and my metabolism) a nice boost, help me be as efficient as I can be with my workouts, as well as increase my endurance for Martial Arts.

If you haven’t tried HIIT before, start slow – try some jumping jacks, jump rope, or jogging in place to start. You don’t have to make it impossible (which honestly will only make you jump ship that much quicker!)  

It’s okay to take your time building up! HIIT is an awesome “bang for your buck” approach to fitness – the benefits are not only ones you’ll feel, but ones you will see.

Keep up the awesome work!

Nutrition Humor – Refund!

I’d like to appeal to the “powers that be,” whomsoever you are, that this be instated forthwith.  I, for one, am all in favor in spite of the “yeah, you wish it!”s out there.  Listen, magic happens every day. . .

“Yes, thank you.  I’d like a refund on that milkshake?  It just wasn’t as creamy, malted, or chocolate-y as I (an my stomach) anticipated.  Awesome, thanks!  800 calories for something else! 😀 “

Setting Up The Day

There’s something to be said for having breakfast in the morning.  It doesn’t have to be sitting on your night table and devoured the moment your lids go up…but having a meal in the morning as you get going can set you up for a much better day.

My system is a little quirky – if I wake up early, before my usual (and more natural) time, I have to eat pronto.  Not doing so lands me in a puffy and uncomfortable way – no one can explain it, it just is what it is.  Same thing happens if I wait too long between meals or snacks! Frustrating but…I know it happens, so I’m able to be proactive and head it off!  If I wake up at my usual time, a cup of coffee and a little time before eating works best.  Everyone is different and there is nothing wrong with the way your morning routine is if it works for you!

I don’t vary a ton with my food in general – I could list my staples on one hand.  So breakfast is either eggs and vegetables, or eggs and fruit.  I don’t manage to get bored, remarkably (spices and sometimes even salsa or hot sauce can make a nice change!)


What I find, though, is that having a decent amount of protein, paired with high fiber and high water content foods sets me up to have more energy for the not just the morning, but the day.  It kicks starts the metabolic burning process, and it often keeps me from devouring everything in sight later (that happens – for sure – when I don’t.)  


Whatever mix of macronutrients works for you so that you feel your best, have the most energy, and feel satisfied, is what you should do!  That might be toast with peanut butter and some fruit, or a big greek yogurt smoothie… Whatever it is, though, squeeze it in if you can.  Breakfast is hugely important and will give you the support you need internally to start the day right. 


No Treadmill, No Problem, by Eric Velazquez, NSCA-CSCS

Sharing this post (by Eric Velazquez, NSCA-CSCS) because it’s a great little workout when you feel like you need cardio, and you don’t have (or want!) a machine! 

And yes…there is plenty you CAN do without having to be indoors, feeling like an oversized hamster. HIIT (high intensity interval training) is a great way to get your heart rate up, and the metabolism burning. I’d personally take running with a log over the treadmill myself!

(C) Cartoonstock

(C) Cartoonstock / Guy & Rodd


5 Myths Sabotaging Your Diet‏, by Hungry Girl

Sharing this Hungry Girl post because I feel like these are some common culprits for people, and ones I hear more often than you might think – this way, you get a chance to read the article in case you missed it, or don’t know who Hungry Girl is to begin with!  

In some cases I feel like these mishaps legitimately occur when a person doesn’t know a lot about nutrition, metabolism, or the role of exercise.


In others cases, though, it’s almost a failure to use common sense. . .  

Hungry Girl has been posting for several, solid years – what I appreciate about what she / the Company does is that they always endeavor to educate, remind, and offer some healthier solutions and alternatives.  If nothing else, the blog can help clear up some dietary misconceptions, and help readers to rethink their own habits, recipes and routines for a healthier, happier version of themselves.  


HIIT Sprints

I woke up not wanting to sprint, but it’s one of those things…  Once I START, I feel okay.  And once I’m done, I feel AWESOME.

It’s half autopilot – decades of training engrained the get-dressed-and-ready-to-go part!  But that doesn’t mean that every day is a breeze – there is a ton of “self-talk” and “motivational prep” that goes on, especially nowadays when we are all juggling multiple things at once. 


Sprints are great for those with demanding schedules – they pack a huge punch, giving you a lot of results in a shorter duration (in comparison to steady state endurance (which is also great, just different.))  

What I love most about them, however, is that they are incredibly manageable…physically AND mentally.Getting on a treadmill is torturous for me.  But with sprints, it never feels as daunting.  Why?  It’s broken up, with room to play and vary!  

My typical routine is something like this (keeping in mind that times (in minutes) and miles per hour are averaged here – it depends on the day, and how I’m feeling):

  • STRETCH!  
    • This is just a few moments, but it is vital to warm up the gastrocnemius, soleus, achillies, ankles and feet for me – as a long-time dancer and skater, with knee injuries and supination, this step cannot be skipped.  
  • 0 – 2 – Jog (6 mph – 7 mph)
  • 2 – 3 – Run / Sprint 1 (9 mph)
  • 3 – 4 – Fast walk (4.3 mph)
  • 4 – 4:40Sprint 2 (9.5 mph)
  • 4:40 – 5:30 – Fast walk (4.3 mph)
  • 5:30 – 6:00 – Jog (7 pm)
  • 6:10 – 7:00Sprint 3 (10 mph)
  • 7:00 – 7:40 Fast walk (4.3 mph)
  • 7:40 – 8:00 – Jog (7 pm)
  • 800 – 8:40Sprint 4 (10.5 mph)
  • 8:40 – 9:40 – Fast walk (4.3 mph)
  • 9:40 10:30 – Walk on high incline (4.3 mph)
  • 10:30 – 11:00 – Jog (7 pm)
  • 11:00 – 11:30 – Sprint 5 (10.8 mph)
  • 11:30 – 12:30 – Fast Walk (4.3 mph)
  • 12:30 – 13:30 – Jog (7 mph)
  • 13:30 – 14:00Sprint 6 (10.5 mph)
  • 14:00 – 15:00 Fast Walk (4.3 mph)
  • 15:00 – 15:30 – Jog (7 mph)
  • 15:30 – 16:10Sprint 7 (10.2 mph)
  • 16:10 – 17:10 – Fast Walk (4.3 mph)
  • 17:10 – 18:00 Jog (7 mph)
  • 18:00 – 19:00 Fast Walk (4.3 mph)
  • 19:00 – 35:00 or 40:00 – This part is the less structured.  Based on how I feel I will maybe add:
    • Two more jogs (one to two minutes each around 7 mph)
    • One or two sprints (around 9 mph)
    • One walk on high incline (4.3 mph)
    • Side shuffles (30 to 50 a side, at 4.3 mph)
    • Fast walks
    • Slow walk to cool down

I usually keep the treadmill at a 2:0 incline when not doing the high incline walking.  If you have knee or shin problems, increasing the incline can add stress, so be mindful of that!  Also, I find that the jog before the sprints helps me to keep the calves and shins from getting injured as easily.

Music is a huge motivator for me, in addition to the “you can do it”s!!! that I holler in my mind – it keeps me in my zone and focused without getting bored.  


So if you are having a tough time, not seeing results from longer cardio sessions…or just feel like you don’t WANT to do a longer session, try some HIIT (High Intensity Interval Training.)  In 22 minutes you can warm up, sprint 8 times, goosing your metabolism, AND cool down.  Pretty awesome, if you ask me!