The Nutrition Twins demonstrate the Playground Workout

Embrace your inner child and let loose! The best workout is one that you’ll make time to do! Keep it fun!

For working out and sticking with it, you gotta find something you love! As giggly girls who loved to monkey around, this was our fave thing to do- so these days we join Tammy’s kids on the playground, but boy it’s a lot harder now! This reminds us what a great workout you can get when let yourself be free to play!

And sheesh,what a great arm workout!

 

Also try hop-scotch, hula-hooping and jumping rope!

 

 

Psst… looking for more traditional exercises?  Try these!

Anytime, Anywhere 90-Second Metabolism Booster

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner

 

3 Easy Ways to Improve Your Performance No Matter How Busy You are

3 Easy Ways to Improve Your Performance No Matter How Busy You Are

by OOF from Sattaur Fitness

 

When life gets busy it’s not uncommon to let go of all smart lifestyle habits we’ve created.

 

This year when things get hectic, instead of letting go of all that you’ve accomplished, keep it all with these 3 methods. You’ve worked too hard to give it all away. Time to Train ALL of You.

 

 

Focus on Efficient Total-Body Workouts 2 to 3 Times a Week

            Look to work your entire body as intensely as possible for 30 minutes. We do this to activate our metabolism, exhaust our energetic systems, and promote greater muscular recruitment.

30 minutes of high intensity, total-body fitness, is do-able for even the busiest of individuals and will energize your week by flooding your body with Serotonin and Adrenaline which create states of happiness and increased awareness.
Your body will also become a fat-burning furnace by depleting your glycogen stores and increasing your metabolism.

 

Here’s a Sample workout:

5 minutes of foam rolling

 

20 minute total-body workout:

(3 Sets of each exercise; 10-12 reps; slow and controlled movement)

Barbell or Bodyweight Squats

Rest 90 seconds

Lunges

Rest 90 seconds

Pull-Ups or Lat Pulldown

Rest 90 seconds

Push-Ups or Bench Press (Incline, Decline, or Neutral)

Rest 90 seconds

Rotational Ab Work (Russian Twists or Hanging Leg Raises)

 

5 minutes of static stretching

 

Use the framework of the workout for pacing and feel free to change up the exercises to increase the challenge on your body.

 

 

80% Healthy, 20% Wintry Goodness

You know what to eat… Whole, nutrient-dense foods.

You know when to eat it…. When your body says its hungry.

You know what quality nutrition looks and feels like.

So, do exactly that over the holidays, and do it 80% of the time each day. When you think of your holidays as 80% healthy choices and 20% joyful choices you take away the stress of looking at every calorie, all the time.

Your gut will thank you, your mind will thank you, your image will thank you and your grandma will thank you for not holding back on her delicious egg nog!

 

Find Your Mind Once a Day

A lot happens over the holidays.

But, time with yourself is priceless and necessary.

So, make a habit to spend ten minutes each day in quiet contemplation and observation. Whether that means ending your busy day with a few deep, controlled breaths and losing yourself to the inner workings of your mind, or waking up and sitting still for ten minutes, do it each day.

 

So…

 

  1. Total Body High Intensity Fitness 2-3 Times a Week
  2. 80% Healthy Choices
  3. One Mindful Moment a Day

 

And there you have it!

A high performance, sustainable, realistic holiday season plus a wonderful end to the year using The Train ALL of You Mindset.

 

OOF from Sattaur Fitness

Anytime, Anywhere 90-Second Muscle Toner & Metabolism Booster

Get a workout in 90-seconds! Fast, easy, effective way to tone muscles– strengthen you legs, abs, chest, arms and back and burn calories. It will wake up your entire body! Our first iMovie attempt– we’re working on improvement! 🙂

Love this calorie blaster–Repeat 3 times to increase the burn!

NT_Toner_Metabolism_Booster

 

Is that you we see with a six pack?! 🙂

Psst… looking for more at-home exercises?  Try these!

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner

Should You Exercise When You’re Sick?

 

Growing up as athletic kids with an overprotective mom, we knew when to let her know when we were feeling sick and when not to.  After all, on one hand, if we were sick in her household, she was even more doting than ever.  She wanted us instantly better so we had a bell next to our bedside, and any time we rang it meant tons of love and attention, homemade soup, OJ… you name it. 🙂

But on the other hand, if she thought we were sick or heading that way, there was no sports practice, no splashing around in the chilly creek, etc., until we got better.  And even though she followed the golden rule–if you feel it in the neck and above, exercise is OK and if it’s below the neck, exercise is out, she still wondered if it would make us sicker if she allowed us to exercise even if we only felt it from the neck up. 

5 Steps to a Bullet Proof Immune System

Our clients frequently ask us this too.  So, should you work out if you’re feeling sick? After all, a light to moderate workout may  make you feel better…

Answer:

Mom was right.  Use the “neck rule”: If your symptoms are above the neck (think sneezing, running or stuffy nose, sinus pressure, etc., then breaking a sweat is considered safe.

  • Even 20 minutes of exercise may make you feel better.  The key however, is to listen to your body–and realize that you may not be up for your typical level of exercise intensity.

 

  • Try speed walking for 20 minutes, which may make you feel better.  If your sinuses are clogged, exercise may open up your nasal passages and taking some deeper breaths from the exercise may be helpful, too.

 

  • Yoga increases blood flow and lowers anxiety.  If you feel fine jogging, it acts as a decongestant, too.

 

  • Skip endurance training or high intensity training.

 

  • If exercise makes you feel worse, stop.

 

Symptoms below the neck? If you have flu-like symptoms like body aches, nausea or vomiting or chest congestion and other symptoms, working out should be tabled and you should be chaired–or in the bed. 🙂

 

 

Remember, research shows that those who exercise regularly tend to get sick less frequently.  And exercising helps to boost immunity. (Just remember that exercising too much and too intensely can do just the opposite.).

Marathon Countdown, Nutrition for 24 Hours before the Race

granola_yogurt_apple_KINDAs registered dietitians and as New York City dwellers, New York City Marathon day is one of our favorites. There’s excitement in the air— and it’s truly inspiring to watch all of those who have set out to run the 26.2 mile course and who have trained hard for months, and practiced their nutrition protocol, especially during their long runs.  Just watching people at the finish line gives us a high–as if we ran the marathon ourselves–it’s that inspiring! For months leading up to the ING NYC Marathon many marathon runner hopefuls come through our office doors in search of the best way to maximize their nutrition for an amazing run.  If you are preparing for the race, here are some of our tips:

 

Check out our post on what to eat 4-6 months before the marathon here.

 

Check out our post on what to eat 48 hours before the marathon here.

 

The day before the marathon is an exciting one! Now’s the time to continue doing all that you  have practiced in terms of your nutrition.

 

One day before the marathon:  More than likely, you’ve been working hard to eat nutritious foods to fuel your training, so now is the time to eat similarly .

  • Make sure you are getting plenty of carbs (Yes, your friends will be very envious that you have to eat plenty of ’em 🙂 ) to maximize your muscle energy stores (glycogen) by including carbohydrates at each meal (yay!).  Good options are brown rice, sweet potatoes, quinoa, oatmeal and pasta.and drink plenty of fluids throughout the day and eat your typical meals that are familiar to you.

 

  • Focus on getting plenty of fluids. Today is a very important day to hydrate so sip on a water bottle throughout the day and drink at least 10 ounces of water with your meals.

 

  • Avoid large meals, they’ll weigh you down and leave you feeling lethargic and heavy. (Bloat isn’t a good look anyway 😉 )

 

  • A MISTAKE MANY RUNNERS MAKE: They eat a large meal the night before the run.  This can backfire when you wake up feeling lethargic and bloated–imagine trying to run the morning after eating Thanksgiving Dinner. No fun!  Dinner: Keep the portion size modest, do not gorge yourself! An all-time favorite for many of our clients, is Pasta with Grilled chicken and vegetables, providing enough carbohydrates to top off your body’s energy stores, so you’ll be fully fueled to run 26.2 miles in the morning.

 

  • Avoid fatty foods, dairy, fried foods, meats, roughage and nuts, as they all can slow digestion and cause extra stomach strain in your stomach which may already be a bit jittery and hampering normal digestion.  (Being doubled over in pain or having indigestion is exhausting and can wear you out before the big run!)

 

A few things to consider:

 

WHAT MOST PEOPLE DON’T TELL YOU: As exciting as the marathon is, you’re also nervous and anxious and want to do your best. This all stresses the immune system right before you run a race that majorly stresses your immune system. So you’ll want to make your body and immune system as strong and well-equipped as possible for your run. The key is to flood your body with stress-fighting, damage-preventing nutrients that also fight inflammation so that your body is strong and in good working order when you head out on race day.

  • Use our Red, Orange or Green rule– choose one fruit or veggie that is any of these colors at each meal to ensure you are ingesting antioxidants to fight free-radical damage as well as anti-inflammatories (to keep your insides more calm) Think oranges, berries, spinach– go for your favorites!

If you have been drinking beet juice, now is the time to get it back in your system, but only if you’ve had it before—it’s not the time to test anything new. Beets are packed with dietary nitrates, which help blood vessels dilate, increasing blood flow to muscles during exercise and decreasing the amount of oxygen muscles need. Studies show that muscles are able to work more efficiently and move faster. Nitrate levels benefit from a loading phase so 6-8 ounces today and yesterday (hopefully you read our guide for 48 hours before the race! **see below if not) will help before you drink it on race day. (If you don’t love the taste, mix it with apple juice).

  • Take deep breaths, try to relax and sleep well, the stronger your immune system is when you set out to run the race and the healthier you are, the easier it will be for you to run your A-game race.

 

  • We can’t wait to watch you!  Go get ’em tiger!  Good luck! You rock!! 🙂 🙂

 

**We recommend testing using beet juice before some of your runs. Beet juice is packed with dietary nitrates, which help blood vessels dilate, increasing blood flow to muscles during exercise and decreasing the amount of oxygen muscles need. So muscles are able to work more efficiently and move faster.  Nitrate levels benefit from a loading dose, so you can start to build up your levels a few days before a race or competition.  Generally during the loading phase, aim to consume atout 6-8 ounces of beet juice daily. Studies have shown that drinking half a liter (about 17 ounces) of beet juice two to three hours before running can enhance performance.  Pssst… if you don’t like the taste you can mix it with a little apple juice. 🙂

 

3 Weight Loss Mistakes Fit People Make

 

 

 

 

Marathon Countdown, Nutrition for 24 Hours before the Race
 
Author:
Ingredients
  • And here are some important reminders:
  • • Focus on getting plenty of fluids.
  • • Maximize your muscle energy stores (glycogen) by including carbohydrates at each meal.  Now's the time to have really enjoy it!  Good options are brown rice, sweet potatoes, quinoa, oatmeal and pasta.
  • • WHAT MOST PEOPLE DON’T TELL YOU: Most people feel both excited and a little anxious—even good stress/ excitement taxes the body, so you’ll want to make your body and immune system are as strong and well-equipped as possible for your run. And running a marathon puts a huge stress on the immune system. It’s easy to get nervous and feel tempted to try something new that a friend mentions helped them. But don’t stray too far from your typical diet since your body can tolerate it and is accustomed to it. Be careful not to get so focused on manipulating carbohydrates that you forget about bolstering your immune system. Pack your diet with stress-fighting, damage-preventing nutrients that also fight inflammation so that your body is strong and in good working order when you head out on race day.
  • • Use our
  • Red, Orange or Green rule
  • to choose one produce item that is any of these colors at each meal to ensure you are ingesting antioxidants to fight free-radical damage as well as anti-inflammatories (to keep your insides more calm) and fiber to keep any possible toxins moving out of your digestive tract.
  • • Steer clear of foods that don’t pack nutrients and that add stress to your system like alcohol, refined grains and sweet and fried foods.
  • •  If you've been practicing with beet juice before your runs, continue on with your loading phase and continue to drink about 6-8 ounces today.  If you don't like the way it tastes, add some apple juice to it.
  • • Limit refined grains, fatty meats, sweets and fried foods. They’ll weigh you down and make you feel sluggish and crowd out healthy foods that may provide nutrients and long-lasting energy.
  • • A MISTAKE MANY RUNNERS MAKE: They eat a large meal the night before the run.  This can backfire when you wake up feeling lethargic and bloated.  Think of the way you feel the morning after Thanksgiving.  Now imagine running 26.2 miles.  It seems nearly impossible!  So have a carbohydrate-rich meal that will top off your glycogen stores.  A favorite among are runners is pasta with some chicken and vegetables.  Keep the portion moderate in size so you don't feel sick, bloated or heavy in the morning.

Easy At-Home Ab & Core Exercise for Sexy Abs: Knee Circle Plank

Lately, Tammy’s eight-year old twin daughters are really into 6-pack abs.  After watching the American Ninja Warrior TV show and being impressed by the athletes strength, agility and speed, they want to one day compete on the show!  They’ve noticed the strong, muscular physiques of the competitors, both men and women.  They know they’ll need to be strong to compete and they love to flex their muscles and feel strong.  And recently, they even love to look at older boys who have great ab definition–oy! (this already makes us a bit nervous! Tammy tells them she’ll have none of that until they are 35! 🙂  )– and they want to know what they can do to strengthen their abs.  Showing them exercises has inspired us to work a little harder on our own abs.  After all, who doesn’t want sexier abs? Sign us up! 🙂

Here’s one of Tammy’s latest ab exercises (click on the bottom photo to watch the video).  She loves that she can do it anywhere, any time, no equipment needed!

 

Tammy_Ab_Knee_Circles

Another part about this exercise that Tammy loves is that it actually stretches and loosens her tight hips (her tight hips lead to a lot of her injuries and are one of her Achilles’ heels so this move kills two birds with one ab exercise! 🙂 )

Watch the video below to see how to do it– or follow these steps for the Knee Circle Plank:
1. Get into a plank position with your palms on the floor, not your elbows.
2. Keep your arms straight and abs tight to keep your body straight like a board, and pull your right knee in towards your chest while you circle the knee in a clockwise and then counterclockwise in a slow controlled movement.
3. Complete seven times with one leg, and then switch to the other leg.

 

Is that you we see with a six pack?! 🙂

Psst… looking for more at-home exercises?  Try these!

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner