Weightlifting Grips: Which one should you use when?

As someone who lifts weights, it is almost instinctive to hold a barbell or dumbbell a certain way depending on your exercise.  For example, when you want to do a deadlift, most people grab the barbell with palms facing down or away from you (overhand grip); considered the classic grip.  During this grip, you tend to be working the muscles in your forearm, your shoulders and your back muscles.

The underhand grip is mostly used when working the biceps, since that area will have to work the most to lift the weight.  Your palms are facing up/towards you in this type of grip.

These two grips are the most common.  Often times, I would see people holding a barbell with a mixed grip, one hand with an overhand grip and the other with an underhand grip.  I would mainly see Crossfitters with this grip.  That made me think; was I doing something wrong?!  So I looked into it.

The mixed grip is used for a deadlift.  When typically using an overhand grip, as the weight gets heavier, the barbell would be known to slip from a weightlifters hands.  Some use a weightlifting strap, which is wrapped around your wrist and around the barbell to help it from slipping away from you, prior to targeting the muscles/areas that you want to work.  But, they should not always be used.  Using straps is a whole other debate in and of itself.   To avoid the slipping and using straps, a lot of weightlifters use the mixed grip.  Again, this is to help the bar from slipping away from you.  Basically, if it starts to slip, it slips into the other hand.  This grips allows for you to lift heavier weights.  It is important to add that every time you perform a deadlift, you should NOT to use the mixed grip.  Use only when it is necessary.  Another type of grip that is known to help the bar from slipping from your hands is called the hook grip.  Typically with an overhand grip, you wrap your fingers around the bar and place your thumb over your fingers.  In a hook grip, it is actually the opposite.  The thumbs grip the bar first and the first couple of fingers lay over the thumb.

I hope this information helped you.  Different grips work different areas of your body.  The mixed and hook grip with help you lift heavier weights without having the bar slip away from you as easily. If after using this grip, and you can't perform the exercise for the area that you want to target then something is wrong.  It could be your posture or simply that the weights are too heavy for you.

Sweet Potato & Quinoa Patties

Just made a new recipe on my last Sunday Meal Prep day, and I'm completely obsessed so I have to share. I love when I find receipes that I enjoy since I'm such a picky eater.  It's also super easy to make too! 

Ingredients you need:

~2 sweet potatoes

~1 medium onion

~thyme (fresh or dried)

~2 cups of COOKED quinoa

~3 teaspoons of garlic

~ salt (I use PinkHimalayan)

~ ground pepper

~coconut oil (couple of spoonfuls)

~EVOO

Procedure:

1. Cook quinoa.  (I usually make this ahead of time, especially if using in other recipes... It freezes well!) Boil water and place 1 cup of quinoa... Quinoa will double in size once done. I've made the mistake before of boiling two cups and getting 4 cups of cooked quinoa. 

2. Rinse 2 sweet potatoes and dry off with a paper towel. Use a fork to punch holes throughout the potato (very important!!!) place in the microwave and cook on baked potato setting (usually about 8 minutes for 2)

3. Dice medium onion and sauté with a little bit of EVOO over medium heat. Add a pinch of salt to help the onions sweat. Cook until the onions become translucent; then add the garlic (only for a bit so it doesn't burn) and a big (palm size) helping of thyme. I only had dry thyme at home so I put a palm size full of thyme and rubbed my hands together to bring out its flavor. Mix ingredients together and take off heat.

 

4. In a large mixing bowl, place cooked quinoa, the onion mixture and cooked sweet potato without the skin. 

5. Wait until sweet potato has cooled and mix together. Add salt and pepper for flavor. 

6. Form mixture into balls and flatten into small patties. 

7. In the same sauté pan as you cooked the onions, add a spoonful of coconut oil to melt in the pan over medium heat. Cook patties on each side till they brown. They may not completely stay together... But no worries they still taste great. 

Voila! Simple, easy and healthy too!

Sorry I didn't take pictures of the finished product... Smelled too good that I had to eat, and totally forgot about the leftovers! I will definitely add them once I make this awesome recipe again! 

Kayla Itsines' BBG workout

I've tried quite a few workout routines.  By far my absolute favorite is Bikini Body Guide (BBG) by Kayla Itsines.  Kayla is from Australia and studied at the Australian Institute of Fitness where she became a AIF Master Trainer.   She became famous by using social media, such as Instagram and Facebook and posting the wonderful transformations of her clients.

This program isn't just for women that want to lose weight, but women that want to become lean, strong and the best they can be.  The workouts consist of resistance training, cardio training and stretching.  Kayla has BBG 1.0 and BBG 2.0; each of which is twelve weeks.  The resistance portion is done in circuits.  Each day consists of two rounds of two different circuits.  For each circuit, you have to complete the four exercises as many times as possible in  seven minutes.  The total workout is about a half hour.  You are to complete these circuits three times a week.  On the other days of the week, Kayla wants you to do low intensity work; what she called LISS.

This workout can be done at home (within minimal equipment...dumbbells, medicine balls, chairs/benches) or at the gym.  I sweat like a pig so doing these exercises at home is for me.  Thus far, this exercise has made me the leanest I've ever been and I noticed a big difference.  But I will say that I also continue my other classes at the gym too.  I just love spin and my weight lifting classes too much!  These HIIT (high intensity) circuits have helped me make the most change.  I am actually on my second round of 1.0.  This time around, I hope to go from BBG 1.0 to 2.0 for a total of 24 weeks.  When I first started BBG, I was lucky if I could get through two rounds of the circuit within seven minutes.  Now, I can do the same activities in four rounds within the seven minutes.

If you reached your plateau, then I think this will be just the thing to get you to see change.  I love the flexibility that you can have with it, and after 30 minutes your workout is done.  No excuses anymore.     It's definitely something you want to look into.  Check out some of these transformation photos.

Girls Pumping Iron

My normal Saturday routine is going to the gym and take a body pump class.  I'm not talking, your 5 or 10 pound free weights; I'm talking about barbell lifting.  Many women are afraid of lifting weights due to the fear of becoming "bulky"; but we simply don't have the level of testosterone needed to bulk up like guys do.  The girls that are bodybuilders probably are taking hormone supplements, and training specifically to get that bulk. 

In researching this for myself, I learned that if you lift weights, you can have more effective fat loss.  Additionally, the more muscles that you have, the more your metabolism speeds up and the more calories you will burn at rest.   Here is a great website that I found, that even provides videos of how to effectively complete some of these moves.  www.bodybuilding.com/.../why-women-should-lift-weights

Since taking these classes, I have seen more definition in my muscles (as little as they are...LOL).  Seeing this progress (not perfection) has had its benefits for me.  I feel ten times stronger than I was in my 20s, increased my energy levels, and increased my overall confidence.  Now, I don't feel like a tool going out onto the weight room floor with free weights or the machines.  I don't feel silly lifting in front of the guys either.  I honestly feel that you attract people when you exude confidence.

You can start small to see what you can handle.  I suggest either trying a class or going with someone that can assist you.  The weights I lift now are double the size, if not more, than my initial lifting weight.  Everyone starts somewhere!  Try adding some routines to

Here's to a cuter booty!

OX,

Katie

Sunday Meal Prep

As a teacher, September tends to be a crazy month! There is so much to be done for the new school year that often times I find myself working 10-12 hour days! The last thing I want to do when I come home is cook, let alone make it a healthy meal! It was so much simpler to have a bowl a cereal, but definitely not good for the waistline. 

From all the health blogs I read, many of them say that meal prep is key to stay on track! So last week, I gave it a try and let me tell you; I'm hooked! Granted, I only have to cook for myself, so I was able to make my breakfast, lunches, and dinners; I still found it beneficial. Even if I had a family to feed, what I made could at least make breakfast and dinner for the week!  

I love breakfast!!! I love it so much that I can have breakfast foods anytime of day (even cereal for dinner :( ). So I started my meal prep with making a batch of protein pancakes. They are so easy to make! The Tone It Up girls have this recipe! I use half of a banana, mash it up with some almond milk, a scoop of my favorite protein powder (Perfect Fit Protein in Vanilla is my favorite for this recipe), a quarter cup of egg whites and a couple of dashes of cinnamon! That makes one pancake and will leave you full throughout the morning! I cook it on low heat and I add some fresh fruit to the top or in the batter.  These aren't the perfect pics but I made about six ahead of time and freeze them with a piece of wax paper between them in a Ziploc bag.

I also made my favorite TIU recipe, true banana chia seed muffins! To get the recipe, go to Toneitup.com search for recipes and this recipe will be under the breakfast tab! I have sent so many of my fitness to this site because so many of them have tried and loved these delicious muffins! I can make about 20 muffins with this recipe! I keep them in the fridge. They are great for breakfast or a snack. I just hear them in the microwave for 30 seconds and they feel like they have just come out of the oven! 

Moving onto lunch and/or dinner! I started by getting spaghetti squash! The hardest part of this recipe was cutting the darn thing open in half. Afterwards, I ripped out some of the seeds.

I took some olive oil and drizzled it in open halves of the squash. I rubbed in the oil and sprinkled on black pepper and pink himaylan salt. I then placed the squash open face down on a baking sheet and cooked for 45 minutes on 350. Once it is finished all you have to do is scrape the inside with a fork and Voilà; you have spaghetti squash. In a small pan I heated up some coconut oil, put in a spoonful of garlic and some lemon juice and parsley. I drizzled it on top of the spaghetti squash and it was delish! I'm going to add some shrimp to it next time! It even fed me for five meals! There was no guilt because it was a vegetable!

My next recipe was quinoa stuffed peppers! The funny part of all of this is I was supposed to use 3 cups of cooked quinoa, and on accident I made 6 cups, because it basically doubles in size when you cook it (duh, Katie)! Oh well, I'll just freeze the extra for another week of meal prep... LOL! I got about a bag of 8 peppers from the produce market and was able to use all 8 because they were fairly small! This recipe would normally fill 6 large peppers! I placed the quinoa in a bowl, added some black beans, cut grape tomatoes, 2 jalapeño peppers, some corn, cilantro, Mexican blend cheeses (1/2 cup) and some taco seasoning. Mix it together and place mixture into the peppers. I use parchment paper to line a 9x13 baking dish, especially for the overflowing goodness! Bake on 350 degrees for 30 minutes. 

I also had some fresh watermelon and grapes to snack on too throughout the week! It took a little bit of time, but well worth it; knowing I'd be eating healthy morning, noon, and night! 

Next time, I'll be making homemade Lara bars.... Can't wait to see how those turn out and maybe save myself some mulla in the long run! 

Happy prepping,

Katie 

Cheat clean???

Is there such a thing as cheating clean?? What does that even mean? From my perspective, I feel like I'm eating a "cheat meal" but really eating something pretty healthy/clean. Personally, I have found two types of  bars that I think allow you to do just that; Lara Bars and Quest Bars! (FYI; neither of these companies are paying me to promote their products; although, that would be nice, wouldn't it?!)

Suprisingly, when I asked a few of my friends; most said they had never heard of either of these bars! So I figured why not blog about a couple of my favorites! Side note: I'm very picky with my food and if it doesn't taste good, I would not eat it... So these definitely feel like a "cheat" for me! 

*Lara Bar -

(My personal favorite is Peanut Butter Chocolate Chip.... This isn't surprising to those of you that know me, is it?!)

The stats:

~non-GMO

~gluten free, dairy free

~vegan

~kosher 

~ 6 grams of protein

~220 calories

~19 grams of sugar (may seem high, but they are mostly natural sugars.

~ingredients : dates, peanuts, semi-sweet chocolate chips and sea salt (that's it!!!)

~when I eat them: usually as a snack or before a workout! 

~ can be found at Target or supermarket in the health aisle. 

*Quest nutrition protein bar (My personal favorite is Chocolate Chip Cookie Dough..it really does taste just like it; honest!!)

The stats: 

~21 grams of protein

~I gram of sugar

~17 grams of fiber

~190 calories

~gluten free

~ingredients: a bunch 

~when I eat them: after a workout, especially after weight training, or as a meal replacement. 

~where can you find: health food aisle of some supermarkets, Amazon, and I believe GNC, vitaman world, and so on. 

A lot of my weight lifting friends eat these often and love them! 

Some may not agree that these are "clean" products; but are the best that I have found to meet my needs. A big plus for me is that they taste good too! You can be the judge for yourself! Check some out and let me know what you think! If you already eat them, tell me your personal favorites! Or simply tell me ones that you like... I always like something new too! 

Oxox,

Mac

Pleasure; with None of the Guilt

So if you know me; you know I am a chocoholic! I love the sweet treat; and often have a stash in my desk at school (and maybe a little at home too ;)  Unfortunately, it tends not to be 70% cacao version! During a stressful day, I could eat a ton on the miniature sizes of milk chocolate. Many of my students see me with it, and always ask for some! My response is that I share a lot of things, but one thing I don't share is my chocolate!  Aren't I horrible?!  I can't help it, I am truly a chocolate addict.

Summer always reminds me of the beach and of course, ice cream.  Growing up I loved Mr. Softie (didn't we all??), and would always run out outside when I heard the truck coming up the street with its distinctive jingle! My family also vacationed in Cape Cod every summer and we always had homemade ice cream every night at a different place.  In high school, my friends and I often went out to get Italian ices before meeting up with a group of friends.  We even had a couple of reunions this summer, along with our favorite cream Italian Ices.  As an adult, I feel in love with blizzards at DQ ( chocolate and peanut butter cups).  DQ did not exist on Long Island while I was growing up.  Up until recently, I thought I was eating better when I got frozen yogurt; that is until, I added the peanut butter sauce and PB cups.  But as I try to move towards a healthier lifestyle; I had to give that up that summer ice cream fix!  I was determined to find something that was healthier, but still tasted good. The struggle was real, friends. That is until I found these....Arctic Zero Fit Frozen Desserts!

(Notice all have some form of chocolate in them). These are still a much healthier version than what most of us would normally have on a hot summer day, including frozen yogurt without any extras! Now this may not be new to you, but being that I have no Whole Foods or Trader Joe's near my house; it was a total treat to find these awesome treats in my local supermarket.  The entire pint has 150 calories; 35 calories per serving! They are gluten free, lactose free and GMO free and most are even nut free and fat free. These three flavors have 3 grams of protein (whey protein), and only 5 grams of sugar.  Normally, I could eat a whole pint in one sitting, but one serving size was perfect for me.  This has been my replacement from all fatty summer treats... Ok, not all, but most! 

Oh, before I forget, Arctic Zero does offer fruit versions of this frozen treat too! I'm just a chocoholic fit girl! Try some and let me know your favorite flavors!

Your "fit" chocoholic,

Mac

Mocha protein shake

Are you one of those people that must have coffee in the morning? I totally am, but I don't always finish the pot (or even the cup I make). This is because I'm running out the door each morning, as I'm sure most of us are! Well today, I decided to put my cup of coffee in the fridge before heading out to my Body Pump class at the gym. After lifting weights, I always like to have some protein, so I decided I'd use my leftover coffee in a shake. OMG! I think I found my new favorite shake!!!!

It was so easy to make! Here's my recipe:

1 cup of brewed coffee (mine included some French vanilla creamer and half teaspoon of coconut sugar already)

1 cup of unsweetened almond milk (vanilla, chocolate, or plain... Whatever your pleasure!)

1/2 a frozen banana

1 scoop of your favorite protein powder (chocolate or vanilla)

2 handfuls of ice

Add sweetener of your choosing (I didn't since I already had some in my coffee)

Blend well in a blender or Vitamix

That's it! Simple as that and you have your breakfast or post workout meal! It completely filled my Blender bottle (26 ounces).

Give it a try and let me know your thoughts! 

OX,

Mac 

Sunday mornings

Breakfast is by far my favorite meal and always have been! It is not uncommon for me to have breakfast for dinner too.  On Sunday mornings, I try to make myself a breakfast that is filling and remind me of home! Growing up, it was usually a treat to have a big breakfast on a Sunday; whether it was homemade pancakes or good 'ol NY bagels!

Being on my whole healthy kick, has kept me from these carb filled breakfasts! That is until I started making my own protein pancakes. These pancakes are good; but they have that "healthy" tasting feeling. I can taste the banana and know what I am eating is good for me; yet are not the pancakes I grew up eating! 

Through my tone it up girls I found a healthy eating pancake that actually taste like a pancake!  For my other breakfast lover friends, you have got to try @kodiakcakes! They are all natural, non-GMO, and whole grain pancakes that are easy to make just like your other box mix. They have ingredients you actually can read and understand and are packed with 14 grams of protein in a serving. 

They come close to my mother's homemade "best damn pancakes you've ever had." Just a whole lot healthier.... Sorry Ma!

Reaching Goals

Tonight I met a personal goal!  Staring January 1,2015, I was determined to run 100 miles by Valentine's Day! Not only did I make it; I exceeded it! 101 miles ..... BOOM! Even though it may seems small to some; it was a total accomplishment for me (totally not a runner...)!

Setting even the smallest of goals can feel like the biggest accomplishment!  Thanks to my TIU girls and my other supporters for giving me the strength, energy, and motivation to reach this goal! So proud of myself for making it! 

 Set a goal today and give yourself a deadline! Believe that you can do it and you will!! I'll be your biggest cheerleader! "Shoot for the moon; even if you miss, you'll still be among the stars."

OX

Motivational Monday

Aren't Monday's the worst???? I wake up half depressed that the weekend is over and think about all of the things that I have to do over the next five days. Yuck!

Often times as teachers, we never have enough time to complete that never ending to-do list (you know what I'm talking about.... Uggghhh).  Monday's are just reminders of all the stuff that didn't get done the week before! With that being said, I am determined to stay motivated!

I think I found the perfect way to assist me in this quest! There is a great app out there called 'Burn This.' The best way I can describe it.... A mix of Instagram and Pinterest that is all about fitness, clean eating, success stories and quotes to get you on track and motivated to start the week ahead!!  I absolutely love it and best of all, there are challenges on the app where if you post a pic and use a certain hashtag; you are entered into winning free stuff (all health related). Additionally, you can follow your favorite motivator, or simply look at hot bodies (who doesn't like that?). LOL!  Check it out!

Foam rolling?? What's that??

I'll tell you what... I think this is one of my new favorite things to do. You know that feeling from doing all those squats and dead lifts at the gym? When you are so sore that you can't walk for the next two days?? Well, roll those sore muscles away!

I was introduced to the foam roller by my TIU girls. I bet you have one at your gym and didn't even know it was there or what it was used for.  You basically lay on top of the foam roller to target whatever muscle you are looking to stretch/massage. For example, if you wanted to "roll" out hamstrings place the roller under the muscle, hold yourself up and roll from above the knee to your tush. You can also turn on your side and hit your pressure points! Ahhh....It hurts so good!!  Don't forget friends... I'm not a personal trainer.... Just sharing what I love. You should definitely research more about it and see what it looks like in action on a video!