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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

Book Giveaway– Giving the Gift of Fitness with Jessica Matthews’ “Stretching to Stay Young”

stretching_cover_jessica_matthews

 

While you probably are well aware that we are veggie loving twin sisters who are registered dietitians and personal trainers with quite the sweet tooth that we work hard to keep in check, you may not realize that we’re also girls who thrive on endorphin rush of a good workout and rely on it daily to energize us and to keep us happy.  We’ve played sports ever since we were knee-high to a cockroach, as our Dad used to lovingly describe us 🙂 but it wasn’t until we were in college that we really began to realize how important stretching is when it comes to health, fitness & physical well-being.  After a handful of injuries, we try to take every opportunity to stretch!  So when our fab friend and highly-respected colleague, Jessica Matthews wrote this awesome book Stretching to Stay Young, we knew we had to share it with you!  And let us tell you, we’ve been following Jessica’s stretching guidelines, tips and routines, and this book is a game changer! And Jessica, is incredibly generous in offering a book giveaway!

Below, Jessica gives more details about the book and philosophy:

My intention in writing this book was to create a simple, easy-to-follow guide to flexibility training that was rooted in science, yet made practical so it could easily be put into practice. To me the idea of “staying young” has nothing to do with age or appearance. Rather, staying young refers to the feeling of liberation in your mind and in your body— it’s the ability to move with ease and  to enjoy and appreciate the experience.

Flexibility, as one of the five health-related components of fitness, plays a vital role in creating this sense of liberation in the physical body, yet sadly it is one of the most overlooked aspects of physical fitness. My hope is that this book will serve as a guide to help people, no matter what their fitness experience or ability level, to navigate what can often be the muddy waters of stretching, filled with misinformation that can confuse even the fitness professionals (and for my fellow health and fitness pros, I hope this book will serve as a great reference for their students and clients for use outside of the time they spend training together).

The book is divided up into three sections for easy reading and also logical progression. Part I focuses on the science of stretching— how it works, why it works, and what the research says, all written in a way that you don’t need a Ph.D. to understand. This section also addresses common myths and misconceptions about stretching and provides practical tips and strategies for structuring your flexibility training routine using several different approaches to stretching and improving mobility.

Part II provides easy-to-follow instructions on how to perform dozens of different static stretches, dynamic stretches for the entire body (including yoga-inspired moves because what else would people expect from me), and also some self-myofascial release exercises using a foam roller. For each stretch or movement, options are provided for how to tailor the move to make it more accessible or to add more sensation, depending on what serves you best on that particular day, as well as general tips to get the most out of the stretch.

Finally, Part III provides complete workouts using the various stretches featured in Part II of the book. From everyday activities like working at a desk or watching TV, to leisure activities like running and hiking, each time-efficient routine is designed to be completed in about 10 minutes.

Leave a comment below telling us your favorite stretch and you’ll be entered in the raffle to win a copy of Stretching to Stay Young!

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!

The Nutrition Twins 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

11 Ways to Cut Calories Without Eating Less

Yes, you can slash calories without starving! This article that we contributed to, originally on Fitbie.com shows you how to do it from sipping healthful broths to loading up on veggies.  We kept the tips from other experts too since all of these tips can play a critical part in your weight loss success!

There’s no way around it: To lose weight, you need to cut calories. But eating less is a surefire way to feel dissatisfied after every meal. Instead of shrinking your portions, bulk up meals with foods that will fill you up without weighing you down, like fruits, vegetables and low-fat dairy, suggests Barbara Rolls, author of “The Ultimate Volumetrics Diet” and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. These healthy eats pack fewer calories per bite than higher-fat fare.

Add veggies to everything

Load your meals with vegetables so there’s less room for higher-calorie meat and grains. At lunch, you can stuff your chicken or bean wrap with lettuce, tomato, grated carrots, sprouts, bell peppers and sliced cucumber, suggest registered dietitians Tammy Lakatos Shames and Lyssie Lakatos, authors of “Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever.” At dinner, you can still enjoy carb-heavy favorites like casseroles and pasta by bulking them up with more veggies.

Fill up on fruit

Select fruits that contain the most water, and make plenty of room for them on your plate. Opt for watermelon, cantaloupe, strawberries, peaches, oranges, raspberries, apples and blueberries over higher-calorie bananas and plantains, advises Rolls. A cup of sliced banana contains 133 calories, but you’d have to eat more than two cups of strawberries or peaches to take in the same number of calories.

Start with soup or salad

Starting your meal with a broth-based soup or a salad with light dressing can help you eat less over the course of a meal, according to researchers at Penn State University. “It fills you up with fluid (or veggies) without giving you a ton of calories, and helps you feel more satisfied,” explains registered dietitian Andrea Giancoli, a spokeswoman for the Academy of Nutrition and Dietetics.

Opt for egg whites

Science also suggests that eating eggs can help you keep your weight in check. Overweight adults who ate two eggs for breakfast (as part of a low-calorie diet) consumed fewer calories later in the day, compared with those who ate the same calories’ worth of bagels, according to a study in the International Journal of Obesity. Cut calories — and cholesterol — using egg whites or egg substitute in place of whole eggs, adds Rolls. A large egg is about 80 calories, the whites from two large eggs contain 34 calories.

Switch to low-fat dairy

When you make the switch from whole milk to fat-free milk, you can drink almost twice as much for the same number of calories, says Rolls. A 5.3-ounce glass of whole milk weighs in at 100 calories, while 9.3 ounces of fat-free milk equals 100 calories.

Look for leaner sources of protein

Shrimp, tilapia, light tuna in water and roasted turkey breast are packed with protein but not fat and calories, says Rolls. For 150 calories, you can eat 44 grams of sausage, 68 grams of 80 percent lean ground beef, 77 grams of London Broil, 91 grams of chicken breast or 119 grams of snapper.

Select less-dense desserts

A half-cup of frozen yogurt contains about 110 calories, while a half-cup of premium ice cream weighs in at 290 calories. Or pick fruit instead of cake or cookies to fill up on water and fiber, suggest Lakatos and Shames.

Buy it whipped

Whipped cream cheese and butter come with added air and contain fewer calories than regular spreads. For example, 28 grams of Philadelphia Original cream cheese contain 100 calories, while the whipped variety contains 80 calories. Just don’t think that buying the lighter item gives you license to eat more.

Pick a puffy snack

If you want a salty snack that you can eat more than one handful of, opt for popcorn. “That way you get to indulge in the whole bag,” said Giancoli. She recommends popping kernels on the stove with a small amount of oil or buying 94 percent fat-free 100-calorie bags.

Go raw

You don’t get much food for your calories when you munch on crackers, cookies and cereal bars — even ones with dried fruit and whole grains, says Rolls. That’s because they contain very little water. A quarter-cup of raisins contains 54 calories, but you can enjoy an entire cup of grapes for 62 calories.

Dilute dressings and dips

Topping your salad with a creamy dressing can add hundreds of calories. You can cut calories and fat by “extending” the dressing, says registered dietitian Bonnie Taub-Dix, author of “Read It Before You Eat It.” “Try mixing your dressing with lemon juice, a mashed avocado or plain, no-fat Greek yogurt,” she suggested.

Cinnamon Banana Muffins

As you likely know, we think muffins are the bomb. Who doesn’t love a good muffin? We prefer them waistline- friendly, of course. Most muffins are typically loads of calories and fat—and they’re usually disastrous calorie bombs. But this delicious goodie feels indulgent and contains healthy ingredients. As you know, we frequently like to whip up these types of creations! Do you remember our Chocolate Chip Banana & Zucchini Muffins, or our Skinny Pumpkin Muffins,  or these these Skinny Mini Muffins, just to name a few!

Cinnamon_Banan_Muffins_Logo (1)

Well, say hello to these pups! We love these muffins because they are great on-the-go and satisfy your sweet tooth but get most of their sweetness from bananas and then a splash of honey. Plus, these muffs are tasty refrigerated and chilled or just at room temp, easy-breezy, whatever works best for you! Enjoy!

 

Cinnamon Banana Muffins

To make a yummy meal that is both filling and packed with protein, be sure to eat it with a non-fat Greek yogurt or eggs or low-fat cottage cheese.

Makes: 8 servings

Ingredients

2- ½ medium bananas (about 7-inches each)

1- 1/4 cups of gluten free flour (we used, Krusteaz but regular flour will work just as well!)

1/4 cup water

1/3 cup honey

1 egg (we use Eggland’s Best because they have 25% less saturated fat than other eggs)

1 ½ tsp. pure vanilla extract

1 tsp. of cinnamon

Oil in a spray container

Directions

  1. Preheat oven to 350 degrees.
  2. Mash up bananas until soft enough to stir in a large bowl.
  3. Add the rest of the ingredients to the mashed up bananas and mix well.
  4. Spritz a muffin tin with oil, or grease with shortener and then fill with the muffin mixture.
  5. Bake muffins on upper rack for approximately 15 minutes. Muffins are ready when the tops of the muffins have browned slightly.

 

Nutrition Information (1 muffin): 160 calories, 1.25g fat, .35g saturated fat, 36 carbs, 2.35g protein, 1.7g fiber, and 12.6mg sodium

 

Nutrition Facts for 1 muffin and 1 cup of nonfat Greek yogurt and raspberries): 312 calories, 1g fat, 0g saturated fat, 48g carbs, 23g protein, 6g fiber, 98mg sodium.

 

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

 

 

 

 

 

 

5 Power Snacks To Get You Through The Holidays

The holidays are quickly approaching and we can already feel the excitement in the air—people are bustling to buy gifts and busy preparing for holiday parties and family gatherings. As much as we love the holiday time, it can be downright exhausting.  And if you choose sugary snacks or those that lack fiber and protein that seem to be everywhere especially this time of year, you’ll find yourself crashing before you get to your celebration.  Admittedly, we’ve been there more than once, thanks to overdoing it on poor choices ranging from a pumpkin pie sampling to Williams-Sonoma’s peppermint bark, and we don’t recommend it.  After all, choose the wrong snacks and you’ll feel like you woke up in a daze after being been dragged through the snow for miles on the back of Santa’s sled.

The good news is that by choosing the right snacks that contain both satisfying protein and fiber (which usually comes bundled with energy- revving quality carbohydrates), you’ll have the energy to power right through the holidays.  Choose these snacks and those toy-delivering energizer bunnies (a.k.a. Mr. and Mrs. Claus) will have nothing on you.  Pssst… in fact, you’ll have something on the Claus’s since you won’t have their big bellies—these snacks are all under 200 calories!

  • Low-fat Cheese and Tomato Toast.  When it’s cold outside, this is the perfect, energizing snack.  Our Mom made this frequently when we were growing up.  Simply take a slice of whole wheat bread (fiber-filled, energy-providing carbohydrates) and top it with a slice of tomato and a slice of low-fat mozzarella (for satisfying protein and bone-building calcium) and pop it in the toaster. Voila!
  • Pistachios. Whether you’re shopping for gifts at the mall or in the comfort of your own home, pistachios are the perfect snack, since they’ve got that winning combination of both fiber and protein to keep you feeling satiated.  Plus, they’re portable!  This is one of our faves and we’ve been using it for an afternoon snack to boost us for as long as we can remember.  In fact, pistachios are such a staple in our energizing diet that we now work with Wonderful Pistachios to help others to benefit from their nutritious benefits.Wonderful_Pistachios_Roasted&Salted_photo_s,
  • Red Peppers and Black Bean Dip.  Red peppers are loaded not only with anti-oxidants, but with fiber too.  They’ll give you a quick burst of energy while the beans in the bean dip will extend that energy boost with fiber and protein.  Red peppers are a staple in our house, and we love combining them with black bean dip, hummus or low-fat yogurt dip—all give us protein to fuel us even longer.
  • Whey Chocolate Covered Popcorn. Make a small bag of fat free popcorn and add 1 scoop of chocolate protein powder. Shake until the powder covers the popcorn.  We love this snack because it instantly quenches our sweet tooth craving and our desire to crunch. Plus the popcorn is packed with energy-providing carbohydrates and fiber and the protein powder gives you that staying power.
  • Non-fat Greek Yogurt with Apples and Cinnamon.  We like to cut an apple into little chunks and stir them right into the yogurt, and then we add a dash of cinnamon.   Our clients tend to like their yogurt with cinnamon as a dip for the apples. Whichever you prefer, rest assured you will be getting an energy surge from the apple’s fiber- packed carbohydrates.  The creamy, satisfying, protein-filled yogurt will prevent energy crashes and keep you powering through.

What is your favorite snack to help you get through the holidays?

For More like this you may like…

For a Get Healthy Guide Check out The Nutrition Twins Veggie Cure!