Post Workout Munchies

So you’ve just completed an awesome workout and it’s time to head home for a shower and a little R & R. Your stomach is talking to you but be sure not to chow down on junk. What you eat post workout is super important. You need to fuel your body so it can repair muscle tissue. It took me some time to figure out what my body was asking for so here are some ideas for you. Also be sure to drink 8-12 ounces of water. Not Gatorade or some other “sport drink” but plain ‘ole water. It does a body good!

Almond Butter & Banana on Rice Cakes

This snack is a little more substanial. The almond butter on 2 rice cakes gives you extra fiber without empty carbs. Having Bananas after a workout is great for you because your body processes the energy super fast.

Sassy Girl Recommends: 1/2 banana, 1 tbsp. almond butter, and 2 brown rice cakes, sprinkle with cinnamon 215 calories

Hummus and Pita

This is one of my favs. Besides being super yummy pureed chickpeas gives you protein and carbohydrates. Two for One...how awesome is that! The pita bread will help keep you full and fueled for awhile.

Sassy Girl Recommends: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Turkey and Cheese with Apple Slices

Sometimes a girl doesn’t want a full on sandwich so why not eat what goes into a sandwhich? What you eat here is important so listen up...spread a soft cheese over 2 or 3 lean deli turkey and roll it up ala Fruit Roll Up style and add a crunchy apple to complete the snack.

Sassy Girl Recommends: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

“Didn’t I (Blow Your Mind This Time)” The Sassy Girl Exercise DVD List

I love living in NYC because there are so many different and fun ways to stay fit and fab. This weekend Hurricane Irene is deciding to visit so the MTA has completely shut down which means working out from home is my only option. Luckily I have my favorite DVD’S to exercise to. I picked out 4 of my favs and I want to share them with you. Give them a try and maybe just maybe you’ll fall in love.

Well the first on my list I’m a little partial too since I do teach there but I do believe in the method and I can tell you first hand that this workout will change your body. Fast too! Awesome right?!

Physique 57 Classic DVD

What you'll need: A mat, a thick towel or cushion, a sturdy chair, a playground ball (optional)

Why it’s sassy: This workout will change your legs and booty like no other. You use your body weight and move your body in ways that your body isn’t used to. It isolates and challenges your lower half in ways you never thought possible. Yes, it is hard but your firm thighs and seat will thank you for it.

$24.95, physique57.com

This second DVD is super fun and is great for busting me out of my workout rut.

Dance Off the Inches: Fat Burning Jam

What you’ll need: Some sneakers and a heck of a lot of energy!

Why it’s sassy: It takes about 10-15 minutes to learn the moves and then you just shake your groove thang. You might even pick up a few moves you can use the next time your out and the DJ plays your song! (46 minutes; $14.98)

Sculpting is one of my favorite ways to work out so here are two great DVD’S to get you movin’. The first one is weight lifting 101. Learning proper form is a must before you advance to more challenging strength combos.

Build Up Your Muscles With Gin Miller

What you’ll need: You get to plug in your equipment and fitness level to customize your workout. So you’ll need whatever you already have.

Why it’s sassy: Simple but effective routines plus the moves are broken down so you’ll learn correct form.

(204 minutes total, 48 to 52 minutes for each routine; $29.95)

Get Ripped: Slim & Lean with Jari Love
(2006)

What you’ll need: 2 different sets of weights light and medium

Why it’s sassy: This DVD gets down to business. It’s a great weight training DVD and does the trick. It’s serious and hard but it will get you in the zone and if you do the workout a few times a week you will see results.

Here is what you can expect:

squats (76 reps plus pulsing)

lunges (front/back, 94 total plus pulsing)

chest presses (64 plus pulsing)

bent leg deadlifts/deadrows (30 deadlifts, 54 rows plus pulsing)

pushups/rotator cuff (45 pushups, 32 rotator cuff)

tricep dips/french press (24 dips, 56 french press)

bicep/hammer curls (46 curls plus pulsing, 36 hammer curls)

one leg squats/wide squats (44 one leg plus pulsing, 38 wide plus pulsing)

overhead press/lateral raise (34 overheads, 28 lateral)

abs

Here are some ideas for getting your workout on DVD style. Let me know your favorite exercise DVD’S via twitter @jleabailey

Don't Count Your Calories Before They're Hatched

I overheard two women talking before one of my fitness classes about how easy it is to burn 700 calories on the Ellptical machine at my gym. They were so happy that I didn’t want to rain on their parade. But it got me thinking that most people don’t know how accurate their machine is. All machines are not created equal. And all exercisers are not created the same. Does it take into account your height, weight, age? So how accurate are the calorie counters on the machines at the gym?

First, you should know about the count on the machine’s accuracy.  It is just an estimate and will NEVER be 100%. The machines have a computer that uses a general formula to estimate how many calories you burn and since the gyms want you to keep coming back and not be discouraged the machines will probably tell you that you burned ten to fifteen percent more calories then you actually did.  

They don’t take in to account your body fat, muscle mass or fitness level. (A person with high level of body fat will burn less than a person with a high level of muscle mass).  There are a lot of variables and that means a lot of wiggle room on the numbers.  Although the most accurate treadmills seem to come from the Sole company.  Their TT8 models are the sassiest!

           You shouldn’t use these numbers as an absolute but as a guideline to use from workout to workout. Instead track your heart rate or use the Perceived Level of Exertion chart listed below.

           For most sassy girls when working out you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your working intervals to be at around 8-9.  I do not recommend working at a level 10…well for obvious reasons.  

•                Level 1: I'm watching TV and eating Phish Food

•                Level 2: I'm feeling comfortable and sassy

•                Level 3: I'm still comfortable, but am breathing a bit harder

•                Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly

•                Level 5: I'm just above comfortable, am sweating more and can still talk easily

•                Level 6: I can still talk, but am slightly breathless

•                Level 7: I can still talk, but I don't really want to. I'm glistening like a pig

•                Level 8: My focus is on me and not our small talk. I can only keep up this pace for a short period of time.

•                Level 9: I feel like I’m going to collapse

•                Level 10: I’ve taken it too far and I’m dead

Look Sassy While Sweating And Sculpting

I know for a fact that working out in my ratty sweatpants from college and an ill fitting nasty tee does not encourage me to be my best at the gym. There are no excuses for putting on those holey sneakers. Looking sassy while getting yourself in shape is super easy! Here are some awesome finds at very affordable prices. It doesn’t matter if you are into the gym scene, yoga, or running out in the park Target has lots of options for you.

I am obsessed with the C9 Premium brand. The quality is great! The brand offers 4 way stretch, Duo Dry, and the bottoms are reversible!  They wash really well and the price is easy on your wallet.

C9 by Champion Women's Fitted Capri Pants – Black for $17.99

C9 by Champion Women's Premium Athletic Top w/inner bra - Iris/Ebony $24.99

http://target.com/

For sneakers I always check out Endless.com. I love this site because they offer free shipping and free returns. Yes, it’s a tad bit more expensive than clothing at Target but we are talking about your feet! Having proper support is a must. If you have on supportive shoes your workout will be so much better.

New Balance Women's WX871 Conditioning Shoe-$67.46 - $84.95

http://endless.com/

Check out these items for an idea on getting some super cute clothing that can make you feel fab and you get to look hot while sweating it out!

Fitness In A Flash! No Equipment Needed!

Your day is so jam packed that the only time you can squeeze in a quick workout is right now. The time it takes to travel to and from the gym is eating up precious time but luckily you can get the job done at home with zero equipment. All you need is a 10 foot space and your body. Even a mat is optional!

Aim for 2 or 3 sets of 8 to 12 reps of each exercise,

resting 30 to 60 seconds between moves. Do the routine 2 or 3

nonconsecutive days a week -- and after 4 weeks your strong, hot body will thank you!

Whittle Your Waist Side Plank

Lie on your left side with your elbow directly beneath your shoulder and legs stacked. (If you need a little stability try scissoring your feet by taking the top leg in front of your bottom.) Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet and your body forms a diagonal line

Ankle Tap

Stand with your legs together and bend your right knee 90 degrees so you're balancing on your left leg (A). As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips (B). Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, repeat on your right leg. That's 1 set.

Double Trouble Push Up

Assume a pushup position in a high plank or modified with your hands slightly wider than your shoulders and your back straight (A). Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second (B). Continue lowering until your chest is only a couple of inches from the floor (C). Pause, then push back up to the halfway point and pause again before finally pressing back up to start.

Rainbow Rocker

Bend your knees and lift your legs until your thighs are above your hips in a table top position (A). Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor (B), then bring your legs back to center. Next, lower them to the right. Alternate until you've completed 8 to 12 reps on each side.

Bird Dog Back Extension

No it’s not a dance move but a great back exercise! Kneel on the floor with hands firmly placed about shoulder width apart. Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it. When you're ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear. Hold for 10 seconds then return to hands and knees on ground position.

The Sassy Girl Fitness Playlist

 Yesterday I was out to lunch with my girlfriend JC and she was telling me how much music inspires her. It’s only because of my awesome playlists do I get through hard runs or long elliptical sessions. I try to create a different playlist for every time I’m at the gym so I don’t get bored and that way I am keeping everything fresh. I know sometimes you don’t know what songs to use so I’ve done some ground work for you. I asked a few sassy exercise enthusiasts for their fav songs on their ipod while working out.

I put together a special playlist for JC featuring my top 10 favorite workout songs outlined below:

1.) 3X by Chris Brown

2.) California Gurls (featuring Snoop Dog) by Katy Perry

3.) Edge Of Glory by Lady Gaga

4.) S&M by Rhianna

5.) Beat It by Michael Jackson

6.) Jagger by Maroon 5

7.) Signs by Ace Of Base

8.) Last Friday Night T.G.I.F by Katy Perry

9.) Don’t Want To Go Home by Jason Derulo

10.) I Wanna Go by Britney Spears

For a great cool down song try Rolling In The Deep by Adele and Empire State Of Mind by Jay Z and Alicia Keys

I really like how fun and upbeat this mix is and I hope it will power you to an unreal workout.

But, I also wanted to know what workout music gets you moving the most, so give me a shout out on twitter (@jleabailey).

Break On Thru To The Other Side

If you are trying to loose some unwanted fat hitting a plateau sucks. You try to consume a low calorie diet but the scale isn’t moving down, it might even go up. YIKES! The truth is if you reduce your calorie intake too low you lower your metabolism and your body then becomes a “horder.”  You don’t want that because all of your efforts to lose weight just go down the drain and you set yourself up for disappointment.

I’ve heard people say they were on a 1000 calorie diet per day.WHAT? I can’t even imagine trying to be physically active and try to consume such a small amount of calories. It’s guaranteed that I won’t lose a single pound if I put myself on such a restricted diet and I guarantee I wouldn’t be able to sustain it on a daily basis.

So, how many calories do you need each day? It’s going to take a bit of work to figure out how many calories you need so grab your calculator. I’ll guide you through the steps:

1.              Divide your current weight in pounds by 2.2, in order to convert your weight to kilograms.

2.              Multiply you weight in kilograms by 30. (30 is the number of calories you need per pound of body weight.)

To lose weight, you need to cut your calorie requirements by 5 calories per kilogram, so that means you multiply your current weight in kilograms by 25 instead of 30.

One of the most effective ways to lose weight is breaking up your calories consumption into “mini-meals.” That being said it’s important to know each mini-meal should be about 300 calories. The question now is “how many mini meals should I have a day?”

Here is how to figure it out:

Current Weight, in Pounds _____

Divide above by 2.2 _____

Multiply result by 25 _____

Calories Per Day for Weight Loss _____

Divide by 300 = # of 300-calorie "mini-meals" Per Day _____

Gym Rats

You know who they are. They spend hours upon hours at the gym day after day.  Years pass by and they never seem to change. The problem is they NEVER change their workout. Our bodies are so smart and will adapt to our workouts quickly so that means you won’t burn the same amount of calories doing the same workout. It’s important to keep progressing by changing your workout every 4 to 12 weeks. Basically when you get to the point where the workout seems easy as cheese you should kick it up a notch. If you don’t mix it up it’s like watching the exact same episode of THE REAL HOUSEWIVES over and over again. BORING!

Here are some questions to ask yourself regarding your fitness routine:

How challenging the workout is: The more challenging the workout, the longer it will take your body to adapt to it.

How often you perform the same workout: The more often you perform the workout, the faster your body will adapt to it.

How advanced your fitness levels are: The fitter you are, the faster your body will get better at performing the workout.

So, what’s a good workout for you, and when should you change it?

Remember that a great workout should challenge your body and mind. You can do it 2-3 times a week but the other days you workout should offer something different. It’s important to take your age, physical conditions into account.

Example of what you should do this month:
8 Cardio Workouts
4 Core / Pilates workouts
4 Bootcamp workouts a month
4 Yoga workouts a month
Total: 19 workouts a month

Working Out without "Working Out"

Happy Birthday To My Sassy Mother!
Today I am dedicating this blog post to the sassiest lady I know, my mom!

My mother and I don’t always see eye to eye when it comes to fitness. I love to spend time at the gym doing weight lifting and cardio, my mother….not so much.

To keep my both of my parents active I have come up with a few exercises that you can fit seamlessly into your everyday routine.  No gym clothing required.

The Flex Challenge. Can you flex your abs?  Engage your seat? Roll your shoulders back and keep them there? Challenge yourself to do this multiple times a day. For example, flex your abs everytime you check the mirror for food in your teeth. Or if you’re driving, flex your butt every time you hit a red light. Just find something you do all the time and go for it. Have fun!
 Brushing Teeth Squats. Ideally you should brush your teeth for 2 minutes so while doing that try to multitask. Do squats, lunges or calf raises.

 Washing Dishes Calf-Raises. This one is for you Mom. I know she hates washing the dishes just as much as the gym so it got me thinking why not kill two birds with one stone. Do calf raises while cleaning up after dinner.

 Boogie it up.. Want a fun way to start your day? Put on your favorite song and jam out while getting ready. Do your signature move while going back and forth from the bathroom to your bedroom. You are in the privacy of your own home so remember the funkier the better!

 One More Time. My goal is to do 150 consecutive pushups. I visulize me doing them effortlessly but in reality that isn’t happening right now. Everytime I hit the floor I add just one more to my set and before you know it I’ll be at 150. You can do it with anything fitness related too.

Cell phone flexibility. I actually did this one tonight while on the phone with the woman of the day. I realize that you don’t want to be out of breath because it would be weird. So why not do something really simple. Squats, lunges, wall-sits or just walking will do the job.
These are some simple ideas that can help you sneak in your exercise. Take care of your sassy self and your body will take care of you.