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Saturday, December 11, 2010
Do You Think That Gaining Weight Over the Holiday Season is Inevitable? Think Again!!!!!
Many people assume that gaining weight over the holiday season is inevitable. This self defeating prophecy causes people to throw in the towel, and as a result the pounds pile on. Bottom line, you do not have to gain weight over the holidays, yet you do not have to deprive yourself of all the good Christmas cooking and other festivities.
I am offering some Christmas deals for people who are looking to train with me. You will not be disappointed!! For more info please go to www.meghancallawayfitness.com
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Saturday, October 23, 2010
Functional Training - Correct Your Muscular Imbalances
Here is an article I wrote several years ago. I think it is important so I am reposting it.
Ask yourself this question, is your left side as strong as your right side, or vice versa? If you are able to answer yes, or if you are unsure, you are definitely in the minority. Most people, including athletes and non-athletes tend to suffer from muscle imbalances. In some it is very extreme, even debilitating. Muscle imbalances make people very susceptible to injury while playing their sport, training for their sport, or simply performing daily activities. Not only do muscle imbalances increase the risk of injury, they significantly impair performance.
Many sports create these imbalances by forcing athletes to use one side more than the other, for instance, baseball, tennis, hockey, football (throwing), golf, the list goes on. Also, many day to day activities create imbalances, for example, carrying a briefcase or child, working on a computer and using the mouse, raking, etc. In fact, years ago I dislocated my rib because I'd spent countless weeks working on a computer and had created such an imbalance that my muscles pulled the rib right out of place. Let me tell you, it was a very painful lesson. Also, leg length discrepencies, muscle tightness, poor posture, and spinal cord issues are responsible for creating muscle imbalances. Last January I ended up discovering that my L4 vertebrae was out of alignment, as was my sacro-iliac joint. I think I sustained this injury over 12 years ago (at the same time I tore my calf) so this significantly contributed to my muscle imbalances and other injuries I had incurred over these 12 years. Once I had a very good chiropractor diagnose and fix these issues, my muscle imbalances were significantly reduced. Faulty joint mechanics, which can be caused by muscle imbalances, creates either the overuse or underuse of the joint, muscles, ligaments and tendons, thus increasing the likelihood of injury.
When most people work out they tend to perform exercises that target both sides of the body at the same time. Machines and barbells, while they can be very useful, they do not help correct any side-to-side imbalances. In fact, they can help create them. For instance, when performing exercises bilaterally our dominant side often takes over and prevents us from achieving equal gains on both sides. Even though we believe we are using both sides evenly our stronger side is often controlling the exercise. Look around the gym notice how many lopsided squat bars or bench press bars you see. This is an example of people overusing their dominant side and unintentionally neglecting their weaker side.
A great way to see if you are equally strong on your left and right side is to perform a one-leg leg press. Next time you are in the gym take off a little more than 1/2 the weight you'd use with two legs. Now perform the same exercise with one leg. Make sure that your knee and foot is in line, and that you push through your heel, not your toes. I bet you will notice a disparity between the strength in your right and left leg. If not, great work, you are in the minority.
Several years ago, I made unilateral training a huge part of my training program. I performed all of my lower body exercises with one leg. At first, it was so apparent how much stronger my left leg was in relation to my right leg. I believe the imbalance in my right glute medius made me develop tendinitis in my left achilles, as I was probably overusing my left leg. I dealt with that injury for the majority of my soccer season and at times the pain was almost unbearable, but I forced myself to play. The fact that 100 percent of our practices and the majority of our games were on unforgiving turf did not help. Also, my right hip flexor was compensating for my weak right glute medius muscle and as a result it was chronically tight.
Had I been doing this unilateral training prior to my soccer season I doubt I would have developed that debilitating achilles tendinitis. I also believe that I would've had a better season because after 3 months of the unilateral training my strength, speed and lateral movement has dramatically improved. Now the difference in strength between my left and right leg is much less pronounced.
After my first month of unilateral lower body training I experienced a tremendous amount of delayed onset muscle soreness (DOMS) in my glute medius muscles, particularly on the right side, and also in my vastus medialis muscles. Following several workouts, my body had become accustomed to this type of training, even though I was adding additional weight. I have progressed from performing higher reps at a lighter weight (approximately 12-15 reps), to lower reps at a heavier weight (8-12 reps). Now I am performing weighted unilateral plyometric exercises and am well on my way to becoming the strongest and most explosive I have ever been. This is a good thing because in just over a week I have my fitness competition (Femsport) and I hope to win it this time around. No more second place for me!
Now many of you might be wondering what some examples of unilateral exercises are. Most exercises that are done with both sides can be done with one side. Some unilateral exercises include:
One leg squat, one leg leg press, one leg deadlift, one leg leg extension, one leg hamstring curl, one leg standing or seated calf raise one arm shoulder press, one arm lateral or front raise, one arm bent-over row, one arm pull-down, one arm seated row, one arm chest press, one arm fly, one arm tricep pressdown, one arm bicep curl, etc.
It is also very important to point out that it is crucial to stretch. I'll be the first person to admit, I am not fond of stretching. However, several years ago I made a conscious effort to stretch after each workout, as well as roll. It has made a significant difference in my overall flexibility, as well as in my overall performance. However, it is just as important as weight training and also cardio. For most of my life, I have suffered from tight muscles, especially in my glute medius muscle and hip flexor. Also, just under 12 years ago I suffered a torn calf muscle, and I later found out it was because my achilles tendon was a few degrees too inflexible.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Ask yourself this question, is your left side as strong as your right side, or vice versa? If you are able to answer yes, or if you are unsure, you are definitely in the minority. Most people, including athletes and non-athletes tend to suffer from muscle imbalances. In some it is very extreme, even debilitating. Muscle imbalances make people very susceptible to injury while playing their sport, training for their sport, or simply performing daily activities. Not only do muscle imbalances increase the risk of injury, they significantly impair performance.
Many sports create these imbalances by forcing athletes to use one side more than the other, for instance, baseball, tennis, hockey, football (throwing), golf, the list goes on. Also, many day to day activities create imbalances, for example, carrying a briefcase or child, working on a computer and using the mouse, raking, etc. In fact, years ago I dislocated my rib because I'd spent countless weeks working on a computer and had created such an imbalance that my muscles pulled the rib right out of place. Let me tell you, it was a very painful lesson. Also, leg length discrepencies, muscle tightness, poor posture, and spinal cord issues are responsible for creating muscle imbalances. Last January I ended up discovering that my L4 vertebrae was out of alignment, as was my sacro-iliac joint. I think I sustained this injury over 12 years ago (at the same time I tore my calf) so this significantly contributed to my muscle imbalances and other injuries I had incurred over these 12 years. Once I had a very good chiropractor diagnose and fix these issues, my muscle imbalances were significantly reduced. Faulty joint mechanics, which can be caused by muscle imbalances, creates either the overuse or underuse of the joint, muscles, ligaments and tendons, thus increasing the likelihood of injury.
When most people work out they tend to perform exercises that target both sides of the body at the same time. Machines and barbells, while they can be very useful, they do not help correct any side-to-side imbalances. In fact, they can help create them. For instance, when performing exercises bilaterally our dominant side often takes over and prevents us from achieving equal gains on both sides. Even though we believe we are using both sides evenly our stronger side is often controlling the exercise. Look around the gym notice how many lopsided squat bars or bench press bars you see. This is an example of people overusing their dominant side and unintentionally neglecting their weaker side.
A great way to see if you are equally strong on your left and right side is to perform a one-leg leg press. Next time you are in the gym take off a little more than 1/2 the weight you'd use with two legs. Now perform the same exercise with one leg. Make sure that your knee and foot is in line, and that you push through your heel, not your toes. I bet you will notice a disparity between the strength in your right and left leg. If not, great work, you are in the minority.
Several years ago, I made unilateral training a huge part of my training program. I performed all of my lower body exercises with one leg. At first, it was so apparent how much stronger my left leg was in relation to my right leg. I believe the imbalance in my right glute medius made me develop tendinitis in my left achilles, as I was probably overusing my left leg. I dealt with that injury for the majority of my soccer season and at times the pain was almost unbearable, but I forced myself to play. The fact that 100 percent of our practices and the majority of our games were on unforgiving turf did not help. Also, my right hip flexor was compensating for my weak right glute medius muscle and as a result it was chronically tight.
Had I been doing this unilateral training prior to my soccer season I doubt I would have developed that debilitating achilles tendinitis. I also believe that I would've had a better season because after 3 months of the unilateral training my strength, speed and lateral movement has dramatically improved. Now the difference in strength between my left and right leg is much less pronounced.
After my first month of unilateral lower body training I experienced a tremendous amount of delayed onset muscle soreness (DOMS) in my glute medius muscles, particularly on the right side, and also in my vastus medialis muscles. Following several workouts, my body had become accustomed to this type of training, even though I was adding additional weight. I have progressed from performing higher reps at a lighter weight (approximately 12-15 reps), to lower reps at a heavier weight (8-12 reps). Now I am performing weighted unilateral plyometric exercises and am well on my way to becoming the strongest and most explosive I have ever been. This is a good thing because in just over a week I have my fitness competition (Femsport) and I hope to win it this time around. No more second place for me!
Now many of you might be wondering what some examples of unilateral exercises are. Most exercises that are done with both sides can be done with one side. Some unilateral exercises include:
One leg squat, one leg leg press, one leg deadlift, one leg leg extension, one leg hamstring curl, one leg standing or seated calf raise one arm shoulder press, one arm lateral or front raise, one arm bent-over row, one arm pull-down, one arm seated row, one arm chest press, one arm fly, one arm tricep pressdown, one arm bicep curl, etc.
It is also very important to point out that it is crucial to stretch. I'll be the first person to admit, I am not fond of stretching. However, several years ago I made a conscious effort to stretch after each workout, as well as roll. It has made a significant difference in my overall flexibility, as well as in my overall performance. However, it is just as important as weight training and also cardio. For most of my life, I have suffered from tight muscles, especially in my glute medius muscle and hip flexor. Also, just under 12 years ago I suffered a torn calf muscle, and I later found out it was because my achilles tendon was a few degrees too inflexible.
Be sure to take as much time as you can each day and stretch out your muscles and joints, especially the one's that you use a lot or are especially tight. Hold each stretch for about 20-30 seconds and repeat each stretch 2-3 times. Hold the stretch smoothly and do not bounce. Lastly, the stretch should not be painful, but perhaps a bit unpleasant. Combine your unilateral training with a good stretching routine and you will be well on your way to becoming the strongest and fastest you've ever been, and most importantly, you will have made yourself much less susceptible to injury. Train hard but smart, and keep up the excellent work!
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Sunday, October 17, 2010
The Importance of Fitness in the Workplace
Many companies around the world are trying to promote fitness in the workplace. These companies understand that workplace wellness is a very wise investment to make. According to Stats Canada's 2009 Obesity on the Job report, obesity among Canadian workers has skyrocketed from 12.5% in the mid 90's to 15.7% in 2005. This trend is particularly alarming as it is well known that obesity has been associated with type 2 diabetes, cardiovascular disease, psychosocial difficulties, osteoarthritis, and premature mortality - Health Canada "Health Reports" - Vol. 18 No 2.
The majority of the adult population spends a large percentage of their waking hours at work, and over 60% of these individuals spend their entire workday seated. Countless studies have revealed that physical inactivity is linked to the following conditions, including:
According to the American Journal of Preventative Medicine, companies who make the wise decision of investing in work-related health programs can see a return of $3-6 for every dollar that they invest over a 3-5 year period. Therefore, it is clearly in the best interest of companies to invest in the health and fitness of their employees.
What options are available?
It is in the best interest for companies to make it easy for their employers to access what they need to adopt a healthy lifestyle. Some companies give their employees a certain amount of money per month or year that they can spend on fitness. This might go towards purchasing a gym membership, paying a personal trainer or nutritional advisor, or perhaps taking fitness classes. Other companies take it a little further and build a gym inside the building, and some even hire personal trainers to train the employees. The increased accessibility and convenience of the on-site gym makes it much easier for employees to work out. For instance, employees can workout during their lunch-hour, before or after work. This can dramatically cut down on their commute time to and from a gym, which gives them more valuable time to spend with family/friends. Furthermore, it can create a sense of unity at the workplace, and can also increase motivation. Some companies hold "employee challenges" as a way to motivate and also reward their employees.
I offer corporate fitness programs, including on-site personal training and group personal training, personal training and group personal training at my location, online personal training, and nutritional advising. For more information contact me at 778-889-4295 or go to www.meghancallawayfitness.com
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
The majority of the adult population spends a large percentage of their waking hours at work, and over 60% of these individuals spend their entire workday seated. Countless studies have revealed that physical inactivity is linked to the following conditions, including:
- depression
- type 2 diabetes
- heart disease
- stroke
- hypertension
- colon and breast cancer
- osteoporosis
- obesity
- arthritis
- premature death
- 28% reduction in sick leave absenteeism
- 26% reduction in the use of the health care benefit
- 30% reduced worker's comp claims and disability management
According to the American Journal of Preventative Medicine, companies who make the wise decision of investing in work-related health programs can see a return of $3-6 for every dollar that they invest over a 3-5 year period. Therefore, it is clearly in the best interest of companies to invest in the health and fitness of their employees.
What options are available?
It is in the best interest for companies to make it easy for their employers to access what they need to adopt a healthy lifestyle. Some companies give their employees a certain amount of money per month or year that they can spend on fitness. This might go towards purchasing a gym membership, paying a personal trainer or nutritional advisor, or perhaps taking fitness classes. Other companies take it a little further and build a gym inside the building, and some even hire personal trainers to train the employees. The increased accessibility and convenience of the on-site gym makes it much easier for employees to work out. For instance, employees can workout during their lunch-hour, before or after work. This can dramatically cut down on their commute time to and from a gym, which gives them more valuable time to spend with family/friends. Furthermore, it can create a sense of unity at the workplace, and can also increase motivation. Some companies hold "employee challenges" as a way to motivate and also reward their employees.
I offer corporate fitness programs, including on-site personal training and group personal training, personal training and group personal training at my location, online personal training, and nutritional advising. For more information contact me at 778-889-4295 or go to www.meghancallawayfitness.com
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Sunday, October 10, 2010
Trigger Point Therapy - Good pain, and even better results! Use the foam roller to release your muscular knots
Trigger Point Therapy - Foam roller
This roller below is one of my favorite items and is one of the best investments I've made in awhile. Most foam rollers flatten after a few weeks, and I find they do not really get at the muscle. This roller has 3 different patterns that really key in on all of the muscles in the body. Also, as it is a harder material and is hollow in the center, it does not break down. The roller I bought actually came with a year's warranty.
I try to use the roller every day. If I have a certain muscle group that is really tight I focus on that group, but I try to roll all of my muscle groups every day. Since I own a roller and have it at my house I like to roll while I watch tv or listen to music.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Wednesday, September 15, 2010
Project Unhealthy - This is scary!! Think twice before you eat junk food again!!
Video 3/4
Travis Stork from The Doctors conducted a 5 day "Supersize Me" experiment. Travis lives a very healthy lifestyle. However, during these 5 days he ate the worst foods possible, did not exercise, spent excess time on the couch, and didn't get enough sleep. The results were mind boggling. Check out this video and see for yourself. Think twice the next time you want to grab some fast food, or any junk food.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Friday, September 3, 2010
8 reasons to strength train
8 reasons to strength train
Here is a good article I found online. It details the benefits of strength training.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Here is a good article I found online. It details the benefits of strength training.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Thursday, August 19, 2010
Exercise of the Week - Front Lunges
Sorry I haven't posted in a little while. I've had lots on the go. I will write more very soon but in the meantime here is one of my favorite exercises, the front lunge. This is an intermediate to advanced exercise. Control and precision should be your #1 priority, speed and power will come later.
Instructions:
If you are a beginner start without weight and use body weight only. Step forward. The second your foot hits the ground bend your front knee and the weight should be on the heel/mid-foot of the front foot. Once you hit the ground your knee should not travel forward, and the movement in your front ankle should be limited. Once you step forward and your front foot hits the ground your body should drop straight down, not forward, this includes both the front and back leg.
Do not extend your back leg too far, you should not feel a stretch in your hip. (Ideally your front and back knees should form 90 degree angles). Do not lean backwards, if anything keep a very slight forward bend in your torso but keep your back flat. Engage your core at ALL times, and when you push back push up and back.
Once you are able to perform 10 repetitions with proper technique add light dumbbells or a barbell. Remember, control and precision should be your #1 priority, speed and power will come later.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Instructions:
If you are a beginner start without weight and use body weight only. Step forward. The second your foot hits the ground bend your front knee and the weight should be on the heel/mid-foot of the front foot. Once you hit the ground your knee should not travel forward, and the movement in your front ankle should be limited. Once you step forward and your front foot hits the ground your body should drop straight down, not forward, this includes both the front and back leg.
Do not extend your back leg too far, you should not feel a stretch in your hip. (Ideally your front and back knees should form 90 degree angles). Do not lean backwards, if anything keep a very slight forward bend in your torso but keep your back flat. Engage your core at ALL times, and when you push back push up and back.
Once you are able to perform 10 repetitions with proper technique add light dumbbells or a barbell. Remember, control and precision should be your #1 priority, speed and power will come later.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Thursday, July 15, 2010
Exercise of the Week #2 and a Guilt Free Cookie Recipe
Hi, it's been a little too long since my last post. I hope everybody is taking advantage of this wonderful weather and is exercising outside!
Exercise of the Week #2 - 1 Leg Jump Squat
This exercise is advanced. That being said, it can be modified to suit people of an intermediate fitness level. All you need to do is hold onto a pole in one hand to give you some extra stabilization. If you are squatting with your left leg hold the pole in your right hand. Also, do not jump. Make sure that you keep your knee from deviating medially and laterally (keep your knee in line with your toes) and do not allow your heel to lift off the bench when you are squatting down. Keep your core muscles tight at ALL times. Perform 10-15 reps with one leg and then switch to the other leg.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Peanut Butter Chocolate Oatmeal Protein Cookie
This cookie is SO delicious. It is high in protein, low in fat, moderate in carbohydrates, very low in sugar, and low in calories. It is a guilt free treat and is very easy to make.
Ingredients
Mix all of these ingredients in a bowl. Then spoon out a small scoop and put it on a cookie sheet that has been sprayed with no stick spray, or a small dusting of olive oil. Once you have scooped out all of the batter onto the sheet, top each cookie with about 1/2 tsp of peanut butter and 2 small dark chocolate chips. Bake at 300 degrees for 8-10 minutes. You can eat immediately or wait for the cookies to cool. I was over-eager and ate a cookie right away and it was delicious.
Makes about 10-12 cookies
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Exercise of the Week #2 - 1 Leg Jump Squat
This exercise is advanced. That being said, it can be modified to suit people of an intermediate fitness level. All you need to do is hold onto a pole in one hand to give you some extra stabilization. If you are squatting with your left leg hold the pole in your right hand. Also, do not jump. Make sure that you keep your knee from deviating medially and laterally (keep your knee in line with your toes) and do not allow your heel to lift off the bench when you are squatting down. Keep your core muscles tight at ALL times. Perform 10-15 reps with one leg and then switch to the other leg.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Peanut Butter Chocolate Oatmeal Protein Cookie
This cookie is SO delicious. It is high in protein, low in fat, moderate in carbohydrates, very low in sugar, and low in calories. It is a guilt free treat and is very easy to make.
Ingredients
- 1 cup oatmeal
- 2 scoops whey protein powder
- 3 tbsp ground flax seeds
- 1/4 cup uncooked quinoa
- 2 tbsp agave nectar (or honey)
- 1/2 cup egg whites
- 3 tbsp unsweetened cocoa
Mix all of these ingredients in a bowl. Then spoon out a small scoop and put it on a cookie sheet that has been sprayed with no stick spray, or a small dusting of olive oil. Once you have scooped out all of the batter onto the sheet, top each cookie with about 1/2 tsp of peanut butter and 2 small dark chocolate chips. Bake at 300 degrees for 8-10 minutes. You can eat immediately or wait for the cookies to cool. I was over-eager and ate a cookie right away and it was delicious.
Makes about 10-12 cookies
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Friday, June 25, 2010
Miracle Noodle News Report
A few days ago I was shopping for fruit and vegetables and happened to stumble upon a pack of noodles. I have a bad habit of picking up random food items and checking the calorie/fat/carb/sugar content and I noticed that these noodles had ZERO calories. I was very skeptical but I decided to buy them. When I got home I googled them and was shocked to see that they were in fact legitimate. I decided to throw them onto my salad and made some sort of an Asian salad. They tasted AMAZING. Best of all, a huge pack only cost me $2.50. So check them out for yourself and you can completely eliminate pasta and bad starches from your diet and exchange them for these noodles. Once again, these noodles have ZERO calories, carbs, fat, and sugar. They are also high in fiber and taste great! This will significantly enhance your overall ability to lose body fat.
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Tuesday, June 22, 2010
Exercise should be fun - Funny video (thanks to Jackson for sending this my way)
See more funny videos and funny pictures at CollegeHumor.
Working out should be fun. Seeing as it should be part of your daily routine, you better enjoy what you are doing or else you will likely not stick with it over time. You might not have as much fun running on a treadmill as the girl in this video, but find some sort of vigorous exercise that is fun and incorporate it into your overall lifestyle. Better yet, find multiple modes of exercise that you like.
Meghan Callaway
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Thursday, June 17, 2010
Heads Up - "Exercise of the Week" video up
Starting today I will begin posting an "Exercise of the Week." Some of the exercises will be VERY advanced, others will be intermediate, and some beginner. Many of these exercise will be new ones that you likely haven't seen before as a lot of what I do is unique and I create the exercises myself..... The exercises will be on video so stay tuned...
Also, very random, but I was having dinner with a friend yesterday and found out that she has 3 lattes a day! She had NO clue how much sugar was in them. Most people don't know this, but a grande latte has 13 grams of sugar!!! Multiply this by 3 and she was getting 39 grams of sugar per day from the lattes alone. To compare, a can of Mountain Dew only has 31 grams of sugar, and a Kit Kat bar only as 20 so these lattes are BAD NEWS! If you are a coffee drinker, opt for a drip coffee or Americano with a TINY amount of non-fat or low fat milk, or even go black.
In the meantime, try to get in at least 30 minutes of cardio today and be aware of your food choices. Eating something bad might taste good now but trust me, you will feel crappy later.
#1 - EXERCISE OF THE WEEK
Seated ball toss (on stability ball) followed with seated weight toss (on stability ball) - Targets ALL abdominal muscles as well as obliques, lower back as well as the chest, shoulders, biceps and triceps. Level is intermediate
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Also, very random, but I was having dinner with a friend yesterday and found out that she has 3 lattes a day! She had NO clue how much sugar was in them. Most people don't know this, but a grande latte has 13 grams of sugar!!! Multiply this by 3 and she was getting 39 grams of sugar per day from the lattes alone. To compare, a can of Mountain Dew only has 31 grams of sugar, and a Kit Kat bar only as 20 so these lattes are BAD NEWS! If you are a coffee drinker, opt for a drip coffee or Americano with a TINY amount of non-fat or low fat milk, or even go black.
In the meantime, try to get in at least 30 minutes of cardio today and be aware of your food choices. Eating something bad might taste good now but trust me, you will feel crappy later.
#1 - EXERCISE OF THE WEEK
Seated ball toss (on stability ball) followed with seated weight toss (on stability ball) - Targets ALL abdominal muscles as well as obliques, lower back as well as the chest, shoulders, biceps and triceps. Level is intermediate
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Tuesday, June 15, 2010
Homemade Protein Bar (32g Protein)
I did some research and found this recipe on Youtube. I just whipped this up in 2 minutes. It was absolutely delicious, and healthy. It would be a great post-workout snack as it is high in protein, good carbs, and good fat. Check out the video below and it will show you how to make these. It is foolproof:).
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
Welcome to my blog
Are you sick and tired of feeling lethargic, bloated, overweight, and ashamed of your body? Or are you satisfied with your body but feel like you could take it to a whole other level, both in terms of the way you look, feel, and perform? If so you have come to the right place! Achieving the body of your dreams is not unrealistic. Rather, you just need to know what to do, and need to stick to it. I devised this way of eating several weeks ago. To be clear, this is NOT a traditional diet, as diets are doomed to fail. Rather, it is a way of healthy eating that is effective, both in terms of fat loss, and in terms of how you feel. If you feel awful and aren't seeing results obviously you won't stick to it.
To sum it up, I decided to go to Las Vegas with a friend. Seeing as we planned on spending a lot of time by the pool, I wanted to look and feel my best. I am already quite fit, but I wanted to see what I could do with my body if I stayed disciplined. I focused on eating a lot of fruit and vegetables, lean proteins, whole grains, and I made a point of cutting out all processed foods, including protein bars. Also, since it is easy for me to store water weight, I tried to eliminate all sodium from my diet, and intentionally ate certain foods that are known to rid the body of this excess water. Furthermore, as I was eating approximately every 2 hours so I was never hungry, and my metabolism was constantly revving. I allowed myself several cheat meals/snacks per week, and allowed myself approximately 100 calories of chocolate per day as this is my one vice, but all in all I stuck to this plan for 2 weeks.
The day before I went to Vegas I weighed myself. I had already noticed a lot more definition in my abs, but the scale told the story. I was down 2LBS of body fat and water in 2 weeks alone. This number might not be impressive to some, but I had very little body fat to begin with, so obviously people with a lot more weight to lose would see far greater numbers. After Vegas I decided to keep going with this way of eating as the entire time I was doing it I had a tremendous amount of energy, was never hungry, never felt bloated, and never felt deprived. I have been back from Vegas for just under 2 weeks and in this time I have lost an additional 2LBS, so I am down a total of 4LBS. My body fat is down to 16% which is the lowest it has ever been.
The key to sticking to your eating plan is allowing yourself to enjoy food. After all, eating should be pleasurable. There are so many healthy recipes out there that will make eating fun, and are conducive to fat loss. Also, if you crave something, for instance a cookie have one, just not the entire bag. Lastly, if you have a really bad day get over it, it is just one day. Tomorrow is a new day and 1 bad day will not destroy your overall progress.
On my Vegas Diet blog I will continuously provide you with many delicious and useful recipes that will help you get lean and stay that way. I will also keep posting success stories of people who have followed my Vegas Diet and who have seen tremendous results. I will also post nutrition tips and will answer any questions you might have. Feel free to ask me anything that might be on your mind.
Recipe of the Week
CRISPY CHICKEN SALAD
Chicken and coating
Chop the chicken and top the salad with it. Add 1 tbsp of the balsamic dressing and serve. If you would like to spice it up a notch sprinkle either black pepper or ground chilis on it.
This recipe is high in protein, low in carbs, high in fiber, and has good fat (fat you need in order to lose body fat). The total number of calories for this recipe is approximately 300 calories.
Thanks for reading, stay tuned...
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
To sum it up, I decided to go to Las Vegas with a friend. Seeing as we planned on spending a lot of time by the pool, I wanted to look and feel my best. I am already quite fit, but I wanted to see what I could do with my body if I stayed disciplined. I focused on eating a lot of fruit and vegetables, lean proteins, whole grains, and I made a point of cutting out all processed foods, including protein bars. Also, since it is easy for me to store water weight, I tried to eliminate all sodium from my diet, and intentionally ate certain foods that are known to rid the body of this excess water. Furthermore, as I was eating approximately every 2 hours so I was never hungry, and my metabolism was constantly revving. I allowed myself several cheat meals/snacks per week, and allowed myself approximately 100 calories of chocolate per day as this is my one vice, but all in all I stuck to this plan for 2 weeks.
The day before I went to Vegas I weighed myself. I had already noticed a lot more definition in my abs, but the scale told the story. I was down 2LBS of body fat and water in 2 weeks alone. This number might not be impressive to some, but I had very little body fat to begin with, so obviously people with a lot more weight to lose would see far greater numbers. After Vegas I decided to keep going with this way of eating as the entire time I was doing it I had a tremendous amount of energy, was never hungry, never felt bloated, and never felt deprived. I have been back from Vegas for just under 2 weeks and in this time I have lost an additional 2LBS, so I am down a total of 4LBS. My body fat is down to 16% which is the lowest it has ever been.
The key to sticking to your eating plan is allowing yourself to enjoy food. After all, eating should be pleasurable. There are so many healthy recipes out there that will make eating fun, and are conducive to fat loss. Also, if you crave something, for instance a cookie have one, just not the entire bag. Lastly, if you have a really bad day get over it, it is just one day. Tomorrow is a new day and 1 bad day will not destroy your overall progress.
On my Vegas Diet blog I will continuously provide you with many delicious and useful recipes that will help you get lean and stay that way. I will also keep posting success stories of people who have followed my Vegas Diet and who have seen tremendous results. I will also post nutrition tips and will answer any questions you might have. Feel free to ask me anything that might be on your mind.
Recipe of the Week
CRISPY CHICKEN SALAD
Chicken and coating
- In a bowl blend 1 cup quinoa, 1/2 cup flax seeds, 1 tbsp honey (or agave nectar), and 1 tbsp
olive oil. Put this on a baking sheet and bake at 350 °C until golden brown. Once this mix is ready cook 1 boneless/skinless chicken breast with 1/2 tbsp of olive oil (or Pam). Sprinkle 1tbsp of this mix on the chicken. Flip the chicken breast and cook the other side, as this will allow the mix to get crunchy (like breaded chicken). (Store the leftover mix in a tupperware container as it is very versatile and you can use it for many different recipes).
- 1 cup spinach or organic greens
- 1/2 cup purple cabbage
- 1/4 avocado
- 1/2 tomato
- 1/2 cup snap peas
- 1/2 cup yellow, orange, or red peppers
- 1/4 cup balsamic vinegar
- 1 tablespoon chopped garlic
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 3/4 cup olive oil
Chop the chicken and top the salad with it. Add 1 tbsp of the balsamic dressing and serve. If you would like to spice it up a notch sprinkle either black pepper or ground chilis on it.
This recipe is high in protein, low in carbs, high in fiber, and has good fat (fat you need in order to lose body fat). The total number of calories for this recipe is approximately 300 calories.
Thanks for reading, stay tuned...
Meghan Callaway
www.meghancallawayfitness.com
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
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