threeculbersons

Posts Tagged ‘Health’

GNC Total Lean PB Shake

In Fitness, Food, Recipe, Running, San Diego, Weight loss on October 16, 2012 at 11:47 pm

GNC Total Lean 25 PB shake

This bad boy is packed with 30g of protein! And it is delicious!

What you’ll need…

4-5 ice cubes

1 cup Almond Breeze unsweetened milk

2 scoops GNC Total Lean 25 – Rich Chocolate

2 tbsp PB2 powdered peanut butter

2-3 Truvia packets

Dash of cinnamon

I like to mix everything but 2 Truvia packets, blend well then add the other two packets once in my cup.

Blend well

Cinnamon has several suggested health benefits…

  1. May lower bad cholesterol (LDL)
  2. Has antifungal properties
  3. Has anti-clotting effect on blood.
  4. Natural remedy for eliminating migraines/headaches.
  5. Can helps stabilize blood sugar (which is good for weight loss)

IMPORTANT: It can be toxic in large doses. So just a dash or shake in your coffee/tea or in this case, a smoothie/shake will be plenty enough. 

Also, the PB 2 powdered peanut butter product is AMAZING. I ordered mine from amazon.com and this is my first time using it. The taste is amazing and using it in smoothies is a great way to eliminate the extra calories and fat regular PB has.

GNC Total Lean 25 PB Shake Nutritional Information: 285 calories, 9g fat, 24g carbs, 7g sugar, 30g protein.

This was my post run fuel, even though I only ran 2 miles. More time constraints…ugh!!! But I pushed myself and tried to make it a worthwhile run.

I should’ve gone for negative splits…oh well. 8:24 overall pace.

Sophie has graduated to a new booster (carseat) !! She has also just been accepted into a preschool program here in SD. We are very excited about that!!

Big girl!

Disclaimer: All opinions are my own. Always consult your Dr./Nutritionist if you have questions.

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Making Time.

In exercise, Fitness, Life, Personal Trainer, Weight loss on September 23, 2012 at 11:01 pm

Make time.

Over the course of studying for my PT cert, I learned about several major diseases that affect Americans and how many of them can be prevented or at least modified. And how my role as a PT is not just to “whip” someone in to shape, but to teach people to be pro-active about their well-being. Which is so much more important than how many bicep curls you can do.

Coronary Heart Disease = leading cause in death in U.S. and most of developed world. So strokes, heart attacks, & hypertension.

Cancer = Just a few short years ago, the American Cancer Society suggested that 1/3 of the 570,280 cancer deaths to occur were related to nutrition, physical inactivity, & obesity. So they could have been prevented. In short, 2/3’s of all cancers are preventable. So cancers like lung, breast cancer, colon cancer, cancer of pancreas, skin cancer, liver cancer – all have risk factors that can be avoided.

Diabetes = National Center for Chronic Disease Prevention and Health Promotion says 23.6 million Americans have diabetes (8%) of which those 8%, 90-95% are type 2. Meaning their body does produce insulin but has a high tolerance to it. It used to be called adult-onset, but more and more children are developing type 2. Physical activity and exercise help improve a person’s insulin sensitivity, in turn making it easier for our bodies to utilize the glucose. Obesity is also another major cause of type 2 diabetes.

COPD = 80-90% of individuals suffering from COPD are caused by cigarette smoking. Totally preventable.

You get my point? 

Those numbers were a little sobering to read. Most of which can be controlled and maybe prevented by things like diet, exercise controlling obesity & stress, and avoiding smoking. Now yes, there are intrinsic risk factors that we can’t change RIGHT this second. But the above suggestions are things we can take control of.

Something else that is really crazy…a sedentary lifestyle is characterized as anything less than 30 minutes a day/3 times a week/3 months or less. Basically meaning, if you can’t find time for low-moderate (3.0 speed on a treadmill) intensity workouts 30 minutes a day, at least 3 times a week, you are sedentary. And guess what? That’s a risk factor for CHD. So by adding 1.5 hours A WEEK of low-moderate intensity exercise, you are eliminating a risk factor. 1.5 hours a week…that is seriously not hard.

A huge misconception is people think exercise has to be painful. Like I said above, low-moderate intensity is classified as a speed of 3.0 on a treadmill. Leave the ‘no pain, no gain’ mindset for the elite. Work within your level of fitness and you will start seeing results and eliminating your chances for disease.

My passion is seeing people live their lives happy and healthy. I want to help people become and stay pro-active about their well-being. The above quote is SO true…ignore eating healthy and exercise today and pay for the illness later. Or slowly start turning those positive risk factors in to negatives.

Disclaimer: I am NOT a health specialist. These are all facts obtained by my own research and studying. Consult with your Dr. if you have questions regarding positive risk factors for above diseases. 

Proof.

In CrossFit, Fitness, Food, San Diego, Weight loss on September 12, 2012 at 11:27 pm

First, I have to say, I did not want to work out today. I set my alarm for 6:00 this morning, hit snooze about 5 times, by that time I had to get ready for my CPR/AED certification class. So I blew my morning workout, which I always feel guilty about. I finally made myself do it around 3:30 this afternoon. Once I got going, I was good though. Anybody else feel like it should be Friday already?

So here was the workout today:

WOD: Burpee to push-up, 10 push-ups, back to burpee. 5 rounds for time. 

Today was core day, except when is it ever NOT core day? Especially with CrossFit. Did 5 more rounds of:

Plank knees-to-elbows, table top crunches, v-ups, ankle taps, butterfly sit-ups. 15 of each. 

#proof

I only took the side shot because in a month, I want to see how far I’ve come. I’m 3 1/2 weeks in to more HIIT workouts and can already see a difference in my abdominals area. It’s a tough area for us girls to tone. So ladies, it is possible after baby!! Don’t believe the lie that you can’t be better than ever. If you put in the work, you’ll see the results.

Gotta share the top I’m wearing because it’s amazing. The Nike Pro line is worth every penny you spend.

Look what I found??

Ok, so I can’t lie and even pretend like that Fro Yo is even remotely healthy. 23g of sugar for 1/2 cup, 200 calories. You really are better off just eating plain ole vanilla ice cream or something. But it sure is yummy. So if you can keep it to 3-4 small bites, you won’t derail too much! 😉

Want a better alternative?

150 calories, for a whole pint???

These bad boys have whey protein in them and only 150 calories for that whole pint. I found these at Sprouts Farmers Market here in San Diego…you can check their website to see retailers near you.

Nutrition label

Happy Hump Day, bring on Friday!

FitBook Affiliate Partner

In Fitness, Life on September 6, 2012 at 1:33 am

Hi guys!

I’ve become a FitBook affiliate partner, because I truly believe in their products! Please check out their products and stay tuned because I will be doing a FitBook give away in the near future!

 

Fish Oil – Why it’s good for you!

In CrossFit, Fitness, Food, Life on September 4, 2012 at 4:41 pm

First, I wanted to share a breakfast protein coffee ‘shake’ I’ve been testing out. I should add, I’ve NEVER been a coffee drinker. Which other runners find weird about me. But, that might be changing.

Coffee

  • Archer Farms ‘breakfast blend’ coffee (4 oz.)
  • 1/2 cup Almond Breeze (vanilla, but it has a little more sugar than desired, so going to use just plain next time)
  • 1 scoop Trader Joe’s chocolate whey protein (I’m looking for a better whey, but this is all I have at the moment. Too much sugar)
  • 1 handful ice
  • 2 truvia packets

So this is still in the experimental stages. But it was really good, and I actually drank all of it. Like I said, I need a better whey protein (with higher grams of protein and less sugar) and I want to try just the plain Almond Breeze, to also eliminate sugar.

Now, on to Fish Oil. I should first disclaimer, I’m only sharing facts I’ve researched for myself and obtained from MY Dr. By no means, should they be taken as personal medical advice. I’m in no way advising anyone to take fish oil supplements, just stating the health benefits and why I choose to take them.

Omega-3 fish oil supplements first intrigued me because they can help reduce inflammation. As a runner who often logs lots of miles, this appealed to me. Inflammation can also cause joint pain, omega-3 lessons inflammation. It can be found in fishes such as: tuna, mackerel, salmon, herring, & trout. All rich in omega-3 oils. I’m not a fan of fish, I’m learning to eat it, but I don’t necessarily enjoy it. So supplementing fish oil seemed like a good alternative.

Here are a few other benefits of omega-3:

  1. Cardiovascular functions are maintained/improved by help of omega-3. (I use my cardiovascular system a lot)
  2. Blood pressure/cholesterol can be controlled/normalized.
  3. Reduces inflammation.
  4. Has DHA, which is a major building block of optical nerve & cells.
  5. Good for skin, weight regulation, & may help curb cravings.

What I’m taking…

Also, wanted to share this deal that popped up in my email. Active.com often offers really good deals through Schwaggle. I got a killer deal on my Oakley’s last year. As a runner, I found this deal could be useful. While I have a RoadID band, I like the look of the Go Sport ID bracelet as well. Just $14 right now. It’s an item you hope someone never needs, but one that could save your life!

CrossFIT WOD: Tuesday edition

Get some!!