Quick Tips: Options for Advanced Recruits

Several of our recruits have been in our program for years, and sometimes I hear, “I’m becoming too strong for Boot Camp!” Wait, what?! Are you serious? This course was designed for all fitness levels. Those that are stronger have the option to make the exercises more difficult while the beginners will do all they can to keep up.

For our advanced recruits, Week One is a great time to build strong muscles. The class is taught slower for the beginners. This is your time to really challenge your strength. Add more bands, and get heavier weights. Make those 10-counts count! It should be almost impossible for you to do 10 of any strength exercise while adding close to a max-load. During our higher count weeks you should focus on muscle endurance. Lighten the load and pray you can get through the workout alive. I know I pray for you all the time. : )

Try some of these tips for a harder workout:

Warm-Up Challenge:

1. Run fast circles around the group. (Just don't get in our way!)
2. Add a higher bounce or jump to the plyometric stops. 
3. Go harder and faster during the 30-60 second mountain climbers, skiers, etc. 

Agility Course: 

1. Go three times instead of two. 
2. Sprint back to the beginning. Don't just run! 
3. Do jumping jacks in line while you wait for your next turn. 

Strength Portion: 

1. Use two strong bands for all exercises (sometimes even three!). 
2. Put a band around your back during push-ups and hold the band down with your hands on the ground. 
3. Do decline push-ups. 
4. Bring 10-15 pound dumbbells with you on Leg Day. 
5. Do all cardio bursts fuller, higher, and better. 
6. Use "working recoveries" instead of just "regular recoveries." Standing around waiting for the next exercise won't do especially when the instructor is trying to teach proper form to the new recruits. Try "working recovery" exercises that are less strenuous--plank until the instructor is done teaching the exercise, do calf raises, shoulder circles, squats, tricep dips, etc. 

     Keep up the good work recruits! There’s a place for us all. Encourage the beginners (remember that was you once!) and keep yourself focused on building a better you.

Quick Tips: The Best Light Beers!

Football and beer just seem to go together, don't they? But beer and a small waistline do not always match up! Check out some of our favorite light beer suggestions for Super Bowl Sunday, and remember to indulge reasonably and responsibly! 


Bud Select 55--only 55 calories and 1.9 carbohydrates! 

Bud Light Lime--just a hint of lime and just 116 calories! 

Michelob Ultra--the "ultra" actually means it's also low in carbs. This beer weighs in at 95 calories, but has a higher alcohol content than the Bud Select 55. 

Michelob Ultra Pomegranate Raspberry--also just 95 calories, and the perfect "girlie" beer. 

Sam Adams Light--this beer has won multiple taste tastes for the best-tasting light beer around. It logs in at 119 calories. 

Amstel Light--just 95 calories and considered an "upscale light beer." 

Corona Light--the perfect beach beer! Just 99 calories per bottle. 

Guinness Draught: This one is for true beer lovers who can stand its bitter taste. However, this is the lightest of the dark beers! Often called a "meal in a glass" this 12-ounce beer is 126 calories, but is so filling, it's perfect if you plan to indulge in just one drink. 

P.S. All of these beers would go well with our list of light Super Bowl munchies! 

Quick Tips: The Importance of Food Journals

A key teaching point of our 6-week nutritional course, DumBell CORP, is the importance of keeping an accurate food journal. People that keep a diary lose 50% more weight than those that do not. Here's a few reasons why a good log can help you be successful! 

We're Busy: These days, we are so overscheduled, that we can honestly not realize how much food we put into our mouths during the day. Between snacks, "tastes", and beverages, we can easily add hundreds of calories to our daily total. Keeping a journal will help you realize how much you're actually consuming in a day. 

Accountability: Writing everything down and actually seeing what you eat increases your perception of your daily diet. If you know you have to write it down, you will think twice about eating it! 

Learn portion size: No longer will you just say that you had a medium bowl of cereal. You will write down that you had one cup of cereal, and you'll list the calories. After a few weeks of measuring all of your meals, you will again learn about appropriate portions sizes! 

Emotional connection: In addition to writing down your meals, also write down how you were feeling when you ate. Keeping track of your emotional health can show a pattern of what triggers your unhealthy eating. Is it stress? Are you fatigued? Is your spouse traveling? Once you know your triggers, you can arm yourself with tools to combat them. 


To be successful, be consistent with your journaling. And most importantly, BE HONEST. If you had a bad day, write it down. If you had a good day, write it down! If you lie or try to fudge your calories, you will only hurt yourself. 

Keep a small notebook in your purse so you never have an excuse to skip writing down your calories. Or, use a smartphone app! Some of the highest rated are the SparkPeople Diet and Food Tracker and MyFitnessPal. 


We hope you'll use this proven (and free!) weight-loss tool, and take control of your diet today!

Quick Tip: Our Third Travel Workout!

The holidays are upon us and many of us will be traveling next week. Don't let a change of scenery negatively affect your fitness routine! You can take today's work out plan with you anywhere! 

Warm-up: (10 minutes)

High knees--1 minute (not jumping, just stepping from foot to foot)

Side step--1 minute

High knees--1 minute

Kick Butt--1 minute (not jumping, just stepping from foot to foot)

Jog in place--2 minutes

Jumping Jacks--1 minute

Jog in place--2 minutes

High knees--1 minute (not jumping, just stepping from foot to foot)

Now, let's work out! 

10 Push-ups

20 Tricep dips against chair or couch

30 Squats

40 Calf Raises

50 Mountain Climbers

40 Arm Circles

30 Walking Lunges

20 Mad Russians

10 Wide Grip Push Ups

Wall sit for 1 minute and repeat the above workout 2 more times.

Cool Down: (5 minutes)

Jog in place 2 minutes

High Knees 1 minute

Walk in place 2 minutes

Don't forget to stretch! (Need ideas? Check out Kara's yoga blog!) 

This is a great work out for the whole family! Remember, the best way to stay on track during the holidays is to eat reasonably, and to stay committed to fitness. With this work out, there are NO excuses to slack while traveling! 

Quick Tips: Which Oil Should I Use?

Everyone knows that olive oil is a staple of a heart-healthy diet. However, there are so many new and delicious oils out on the market that have an equal amount of healthy benefits! 

All of the oils listed below have roughly the same amount of calories and fat per serving.

Avocado Oil: Just like a whole avocado, this oil has heart-healthy omega-3s and mono-unsaturated fats, which help lower bad cholesterol. It has a mild, buttery taste, perfect for salads and veggies!

Coconut Oil: This oil has lauric acid, which has also been shown to boost healthy HDL levels. Coconut oil is great for baking. It can take the place of butter as a vegan alternative, and it has a sweet, vanilla-y taste. (Tip: Costco sells a very inexpensive organic coconut oil!)

Grapeseed Oil: This oil is extracted from grapes, and has 70% polyunsaturated fats, which help reduce LDL cholesterol levels. This oil has a very high smoke point, so is great for sautéing and frying. It also has a neutral flavor.

Palm Oil: This oil supports the body's immune system because of it's high levels of vitamin E. Make sure to avoid partially hydrogenated palm oil--it has unhealthy trans fat. This oil has a very distinctive flavor, and does best in curries, stews, and noodle dishes. It's a favorite in Asian, African, and Brazilian cuisine. 

We hope you'll give these oils a try. If you currently use any of these oils, share your favorite recipes with us! 

Quick Tips: Navigating Restaurant Menus

For many people, eating at home is easy--it's a controlled environment and you know all of your ingredients. However, eating out is another story! The restaurant menu is tough to navigate, but these tips should help you make smart choices, even while eating out! 

Tip 1: Do your research and plan ahead! 

Many restaurants now have their nutritional information online. Take a look before you go and plan your meal. Walking in prepared gives you a much higher chance of success! A great site is www.healthydiningfinder.com. Or, check out the free smartphone app, yumPower--it gives you great data and also allows you to voice your opinion on whether restaurants have healthy options. If you're meeting for a late dinner, be sure to have a light snack such as a small piece of fruit so that you're ravenous when you arrive. 


Tip 2: Know your language! 

Some key words can let you know if a dish is healthy or not. Some words to avoid: 

battered, buttery, scalloped, crispy, creamy, fried, rich, in cheese sauce, hollandaise, béarnaise, tempura, with gravy, au gratin, Alfredo, breaded, croquettes, and deep fried

Words to look for: 

grilled, steamed, poached, baked, roasted, and braised


Tip 3: Know thy side items! 

Sometimes side items are not listed on the menu. Make sure to always know what is coming with your main dish. If it's mashed potatoes or french fries, ask for steamed brown rice or a plain baked potato instead. Or better yet, double the green veggies! You can also ask the chef to use olive oil instead of butter. 


Tip 4: Share your food! 

Even if you choose a healthier option, often times portion sizes are out of control. Split your entree with a friend or your husband and round it out with a small salad. Order a healthy appetizer (be careful, sometimes appetizers have the most calories on the menu!) and also a salad to help control portions. If you can't share, immediately box up half of your meal and take it home. 


More tips: 

Choose dishes flavored with herbs and spices instead of rich sauces, gravies, or dressings. Get sauces on the side and use them sparingly.

Order a broth-based (not cream-based) soup or salad (dressed lightly or with dressing on the side, used sparingly).

Order meals where fruits or vegetables are the main component.

For a lower-calorie dessert, try fresh fruit, sherbet or sorbet, or angel fruit cake with fruit topping.

Ask for extra lettuce and veggies  on sandwiches and burgers.


Remember, plan ahead for success! Good luck, and happy dining! 

Quick Tip: Our 2nd Travel Workout!

Traveling over the holidays? Miss a day of Boot Camp? Just looking for an extra push? Check out today's workout to really get your blood pumping--only a resistance band is needed! 

Each round should be completed three times. 

Round 1 

20 Jumping Jacks
10 push-ups
10 bicep curls
10 squats
1 minute plank

Round 2 

20 High Knees
10 tricep dips 
10 lunges per leg
10 Triple Treats 

Round 3 

20 Jumping Jacks
10 wide-grip push-ups
10 hammer curls 
10 Sumo Squats
10 Super Heroes


*If you missed our first travel workout, you can view it here. 

Quick Tips: Deciphering PLU Codes

An organic PLU code

Ever wonder what those numbered stickers on your produce actually mean? Those numbers represent a code called a PLU, or price look-up code. The idea behind these stickers is to tell you how your produce was grown (and to help cashiers give you a speedier check-out). The code will indicate whether your produce was raised conventionally, organically, or is genetically modified. 

Most people already know the difference between conventionally grown and organically grown crops (pesticides vs. no pesticides) but the newest hot-button issue is whether or not GMOs are safe to eat. (For those new to the topic, GMO means that it contains genes from other organisms.) The most widely sold genetically modified items are corn, soybeans, canola, cotton, papaya, and squash. Again, because PLU codes aren't required, these GMOs might be labeled as conventional. The jury is still out on the long-term implications of eating GMOs, but some researchers cite an increase in allergies as a possible side effect. 

Not sure which items are worth the investment of buying organic? Check out our previous post about the dirty dozen.

Here's a quick guide to reading PLU codes: 

• A five-digit code that starts with an 8=genetically modified
• A five-digit code that starts with a 9=organic 
• A four-digit code that starts with a 3 or 4=conventionally grown

Remember, buyer beware! The only way to absolutely guarantee that you are not eating genetically modified food is to only eat foods labeled as certified organic, or items that you choose to grow yourself. Hopefully this information will help guide you during your next shopping trip! 

Quick Tip: Combatting the Holiday 15!

Now that October is here the holiday season is officially in full swing! But the holidays don't have to equal extra holiday weight. Every year we see the same trend in our classes. People get overwhelmed with obligations and start to become lax in their commitment to staying healthy. Undoubtedly, the holidays are crazy, but during these months it is more important than ever to recommit yourself to fitness. 

As always, the most important thing to control is diet. It is completely normal to indulge during the holidays. The key is to know the difference between indulging and overindulging. Indulging is having a small portion of your favorite dessert. Overindulging is piling your plate with five different desserts! Only take the items that you truly love, eat slowly, and really enjoy your food. Take a long walk with the family after the meal to burn even more calories. 

Remember to plan ahead. When you know you have a special event or celebration coming up, log in extra cardio hours. If you have a party over the weekend, commit to a stricter diet during the week. Be consistent with your Boot Camp attendance and push yourself as hard as you can. If your schedule is too full for one hour of class, you have overcommitted yourself. Always put your health and well-being first! By planning ahead, you'll keep those extra holiday pounds at bay! 

With these tips, you can maintain your weight through the holidays and be ready to reach new goals in 2013! 

Quick Tips: Fall Doesn't Have to Mean Fat!

Although we might not feel the temperature shift in Hawaii like our family and friends on the mainland, there are still plenty of fall changes around us. You simply cannot escape the influx of flavored coffees (with whip cream!), muffins, cakes, and candy. With year-round gorgeous weather, we have no excuse to not work out. But, we can still fall victim to all of the yummy "treats" that permeate the stores, restaurants, and advertising during these fall months! 

A few tips to stay healthy this fall: 

1. Keep up your workout! During the fall and winter months, our schedules get more packed than ever. It can be easy to let your workout routine slide to make room for other activities. Remember to make keeping yourself healthy (and happy!) a priority. Your family and your waistline will thank you come January!
   
2. Instead of concentrating on all the fall food, participate in fall activities! Try visiting a pumpkin patch, navigate through a corn maze, or organize a neighborhood football game!
   
3. Enjoy the yummy tastes of the holidays in moderation. For every fattening fall recipe out there, there are two healthy versions. Check out some of our favorites: 

• Clean Eating Pumpkin Spice Latte
• Butternut Squash Soup with Sage 
• Pumpkin Spice Pancakes with Pumpkin Butter 
• Fall Pumpkin Oatmeal

Quick Tips: Eating Food in Shells!

Next time you feel you've been hit with the munchies, try today's Quick Tip! 

In their September 2012 issue, Health Magazine featured a new study that suggested eating foods that come in a shell or wrapper, such as shellfish, nuts, or even Hershey's Kisses, can actually help you eat less! 

       Folks that snacked on pistachios that came in the shell ate 41% fewer calories than those who ate shelled nuts, and they felt just as satisfied, a study in Appetite Magazine found. "Having to open up each nut takes time--enough for your satiety signals to kick in," says study author James Painter, PhD. Plus, he adds, seeing a pile of shells or wrappers gives you a visual cue that "maybe I've had enough." 

Quick Tips: Make Your Own (Real) Starbucks Syrup!

Today's blog post is brought to you by Hickam Trainer Alicia Palmer. We LOVE that she shared this recipe with us! 

When I decided to start eating clean (or clean-ER, because I do not eat perfect all the time!), one of the hardest things for me to give up was my fat free coffee-mate hazelnut creamer.  Have you read the ingredients in that crap? I swear I was ADDICTED to it! So tasty, and so convenient.....

So, I switched to sugar and half and half. Yes, I eat real sugar. I can't stand Stevia, and use honey when it is convenient (but don't like the taste of it on my coffee). Real sugar is not bad. It is only 16 calories per teaspoon. It is not the sugar you add to stuff that is the problem. The problem is hidden sugar in processed foods you buy--you do not know how much sugar it actually contains, unless you read the label and do very complicated math.

So, I continued just using sugar, but I found stirring the sugar to dissolve it was a bit tedious, and I missed the convenience of just pouring in my beloved flavorings. So, I decided to make some DIY Starbucks vanilla syrup, and it does the job quite nicely. Yes, the lazy girl in me still balks a bit about adding 2 ingredients to my coffee (syrup and half and half), but it just needs one quick stir  ;-) This is how I make it: 

Step One: Make simple syrup by combining one cup of sugar and one cup of water in a small saucepan. Heat up to dissolve sugar, no need to boil (not trying to make caramel!), just keep it on the heat for a few minutes longer to make sure the sugar is all dissolved.

Step Two: Put one whole Vanilla Bean in a repurposed glass bottle. Add your simple syrup using a funnel. I don't put the lid back on until it cools down.

Step Three: Let sit on your counter until you need it. Voila!  DIY Starbucks vanilla syrup!

I also do this with ginger- it is delicious in iced tea. I just chop ginger and steep it in the syrup, then strain it out before I put it in the glass bottle- you don't even need to peel the ginger!

From Organic Authority, here is the list of ingredients found in Coffee Mate: 

Ingredients of COFFEE-MATE Original (Liquid):

--Water: H20
--Corn syrup solids: Used mostly in imitation dairy foods, corn syrup is a type of sugar (mostly dextrose) that is made from cornstarch.
--Partially hydrogenated soybean and/or cottonseed oil: All partially hydrogenated oils contain high levels of trans fats, which are brutal to your body. These cheap, human-tweaked fats were adopted heartily by grocery manufacturers in the 1970’s, a move that some say helped to kick off the American obesity epidemic. Soybean oil is perhaps the worst, as some contend that it depresses the thyroid gland and lowers your energy level.
However: COFFEE-MATE is legally allowed to say it is “trans fat free” because the serving size is so small. But don’t be fooled: COFFEE-MATE contains trans fats!
--Sodium caseinate: A milk protein that contains no lactose, stabilized to have a longer shelf life. It is a major component of cheese and provides many nutrients and essential amino acids.
--Mono- and digycerides: Simply put, these are fats. They are emulsifying agents used to extend shelf life, and you will often see them in foods that also contain trans fats. In fact, some nutritionists are calling them “the next trans fats.”
--Dipotassium phosphate: Also known as phosphoric acid, this water-soluble salt prevents coagulation and is “generally regarded as safe” by the FDA – aka it’s been in use since the 50’s.
--Carrageenan: Extracted from red seaweeds, this food additive is a type of vegan gelatin and has been in use for hundreds of years.


We hope you'll try out this healthy alternative to pre-made coffee syrups and creamers! 

Quick Tips: Fooducate App!

It's truly amazing how much information we have at our fingertips these days. Case in point: our new favorite Smartphone app, Fooducate! Any food items (including produce) with a bar code can be scanned with the app and you'll receive an instant assessment of the food's nutritional value. The app will grade your food choice, and if it's considered unhealthy, it will offer you better alternatives. It's a fabulous tool to keep with you at the grocery store! 

Learn more at www.fooducate.com! 

Quick Tips: Stretching

If you've attended one of our Boot Camp classes before, then without a doubt you've heard your trainer scream, "If you can't touch your toes, you need yoga in your life!" Stretching is such an important part of staying healthy. It can help increase your athletic performance and decrease your risk of injury. DumBell Fitness is so dedicated to stretching that we're planning to debut a Yoga class in September! 

Stretching basics:

1. Aim for a total of 10 minutes of stretching a day. Stretch both the front and back of each muscle. Make sure to hold each stretch for 10-30 seconds.
   
   
2. The best time to stretch is when your muscles are already warm. Stretching right after a work out or right after getting out of a warm bath or shower is ideal.
   
   
3. Don't bounce while stretching. Hold the pose steady. You want to feel the tension of the stretch, but you don't want to push yourself to the point of pain. You might injure yourself further.
   
   
4. Yoga is a great way to get a deep stretch, and is a great way to relieve tightness from running or to help with injuries. Take a class, or even use a DVD until you learn the poses.
   
   
5. Be consistent! Just like exercise, you'll see the most benefits from stretching if you do it regularly! 

Quick Tips: Working Out While Traveling!

Today's post is the brainchild of Hickam Trainer Alicia Palmer! While traveling this summer, she put together this intense workout in her hotel room--NO equipment needed! "I was traveling in Vegas with my two young boys. It was way too hot outside to run, and I forgot my exercise band (oops!). This workout had me shaking so bad I could barely type afterwards!"
 
Here's Alicia's travel workout:

Do each exercise for one minute. Break for ten seconds in-between each exercise, and do the entire circuit twice. 

• Push-ups
• Crunches
• High knees
• Tricep dips
• Plank 
• Kick butts
• More push-ups! 
• Bicycles
• Burpees
• Squats
• Still more push-ups! 
• Jumping jacks 
• Stationary lunges left 
• Stationary lunges right 
• Plank
• Power jacks
• Sumo squats
• Sumo abs
• Happy feet 

There are officially NO excuses for not working out on vacation, or if you have to miss a day of class! Thanks for sharing this with us, Alicia! 

Quick Tips: Healthy Summer BBQs

The 4th of July is just around the corner, which means it's time for everyone to get together and celebrate this great country of ours. But, with so many goodies being shared at parties and BBQs, it is easy to get off-track. Hopefully these tips will arm you with the tools you need to have a healthy holiday! 

1. Avoid all things laden with mayo! This means the typical potato salad and macaroni salad. Can't live without those 4th of July traditions? Try these recipes instead: Roasted Potato Salad and BLT Macaroni Salad. 
2. Come armed with your own healthy dishes. Arrive at the party with your own turkey burgers, whole wheat buns, and a fruit salad!
3. Try to plan plenty of activity for the day. Attending a beach BBQ? Bring your boogie boards, snorkels and fins and get in plenty of cardio to offset any extra calories. Going to someone's house? Take the family out for an early morning hike. 
4. Don't forget to limit the cocktails! Enjoy in moderation, but watch the calories and sugar. 

Quick Tips: Protecting Your Eyes!

Most people remember to always protect their skin by wearing sunscreen, but all too often people forget that their eyes are just as sensitive to the sun. Here's a few tips to help keep those pupils safe this summer! 

• Invest in a good pair of sunglasses that block ultraviolet and other rays, which play a big part in the development of cataracts and macular degeneration. The lenses should have 100% UV protection. The best filters are in the amber-orange-brown range of commercial sunglasses. 
• The best frames for protection are those that have a wraparound style because they limit the amount of sunlight that can get in through the sides of your glasses. 
• Always wear sunglasses, not just in the summer! Take particular care to protect your eyes around water, which has a high-glare. Even on a overcast day, UV rays can still penetrate your eyes. 
• To protect your eyes and skin from the sun, have a wide-brimmed hat on hand as well. 

Here's to safe eyes and skin the summer! 

Quick Tips: Importance of Sunscreen

You've heard it before, and you'll hear it again: it's so important to wear sunscreen! I encourage our Boot Campers to wear it everyday to Boot Camp, and to even keep an extra tube in their bag for reapplication as necessary. As we move into the warmer summer months, I wanted to encourage you to really pay attention to protecting your skin.

First of all, you should wear some form of sunscreen every single day--whether or not you're working out! Try to always apply 30 minutes before going out into the sun. For Boot Camp or beach time, make sure to wear a sunscreen with at least a 50 SPF rating that is both waterproof and sweat proof. Wearing a hat as well will provide you with even more protection!
 
My all-time favorite sunscreen is Coppertone Nutrashield SPF 70. It glides on easily and is waterproof. It can be hard to find in stores, but I think it's totally worth it. I'm not a fan of the spray-on sunscreens: they are full of extra chemicals, and they just don't protect you as well. If you must use them, make sure your first layer of sunscreen of the day is a lotion with a high SPF. Then, reapply using the spray.

I also try to rotate my brands of sunscreen every three months. A study a few years ago indicated that after using the same brand for an extended period of time, it can actually become less effective.

Find the brand that works for you, and always be protected! Here's to a summer of healthy and protected skin!

Quick Tips: Prepping for Healthy Snacks

The key to sticking to a healthy-eating plan is preparation. By stocking our house full of healthy snacks, we are less likely to binge on the bad stuff. Here's some tips to prepare yourself and your family for a week of healthy eating: 

1. Visit the store or Farmers' Market and stock up on fresh produce. Immediately go home, wash and prep the fruits and veggies into individual serving sizes. You will be so much more likely to eat your vegetables if all the prep is complete! 
2. Involve your kids by making sure you have a "rainbow" of colors in your produce bin. The more colors, the more vitamins. Plus, it just looks pretty! 
3. Portion out heart-healthy almonds or make your own trail mix for on-the-go snacking.
4. Make snack bins for your kids. When the kids need a snack, parent-approved healthy snacks are always ready to go! Some good items to have on-hand? Organic, fat-free yogurt, string cheese, hummus and carrots, orange segments, and pre-made "ants on a log" with natural peanut butter and raisins.

Making our weekly fruit rainbow! 

Plan your healthy snacks out ahead of time and you will succeed! 

Quick Tips: Don't Blame the Dryer

Dear Muffin Top:

It’s not the dryer’s fault that your pants are too tight. Own up! Work out!