Wednesday What Not #64

As a proud owner of a FitBit and a new member of Weight Watchers, my co-worker has made fitness a main focus in her life.  Sparked by her desire to shed a healthy amount of weight, my coworker plans to monitor her eating habits through WW's point system and track her activity levels with the help of her FitBit Flex.  (A good plan based on my previous FitBit Post) 

In setting up her account, my coworker asked me a very simple yet complex question - How many steps do I need to take to loose 1 pound?  The mathematical part of me wanted to provide my coworker with a simple equation to answer her question.  The realistic (Personal Trainer) part of me knew better than to do that since burning a pound of fat is not as simple as burning 3,500 calories.

In addition to the type (and amount) of exercise that a person does, as well as the food that she ingests, weight loss's complexity is strongly related to body composition.  Stated simply, a dieter with more fat will shed pounds more rapidly because the body does not need to store fat as a survival mechanism.  Rather than detailing the other roadblocks that dieters face when trying to slim down, I will now appease my mathematical craving with a simple equation.

Although this math does not take into account diet or body composition, my coworker could roughly estimate the amount of steps that she needs to take to loose 1 pound by:

1.  Dividing her Daily # of Steps by her Daily # of Calories Burnt to determine her step/calorie count number

2.  Take her step/calorie count number and multiply that by 3500 to determine the amount of steps needed to burn the number of calories in 1 pound.

**If you are looking to loose weight and are not focused on steps, try removing 500 calories from your daily expenditure.  Such a reduction would equate to 3500 calories/week.

((Photo Source:  http://blogs.columbian.com/its-the-fair/2014/08/14/eating-scale/))

Tasty Tuesday Treat #64

In honor of running my first 10k this past weekend, I thought it appropriate to share my favorite recipe for a Perfect Pre-Race Pick!  Not only are these granola bars delicious, but they are jammed packed with the nutrients needed for a successful run.

The oats, for instance, provide carbohydrates that are crucial for fuel.  The almonds and sunflower seeds also act as an energy source, while additionally keeping the muscles and cardiovascular systems healthy.

The MVP of this recipe, however, is the chia seed.  The ancient super food slows the conversion of carbohydrates into sugar, meaning the ingested carbs will fuel the body for longer periods of time.  In addition, the chia seeds prolong hydration by regulating body fluid levels and retaining electrolytes.

Although my training was mostly to blame for my 8.2 minute mile pace, I truly believe that my powerhouse finish came from my powerhouse pre-race pick!

Recipe:

1C Oats

1/2C Almonds

1/4C Sunflower Seeds

1/4C Coconut Flakes

2T Chia Seeds

1C Pitted Dates

1/2" Piece of Ginger

1/2C Coconut Oil

2T Honey

1/2t Almond Extract

Directions:

Spray an 8x8 baking pan with cooking spray.

Preheat the oven to 325.

Pulse the dates and ginger in a food processor until a paste-like consistency forms.  Next pulse the oats, almonds, sunflower seeds and coconut flakes.  Remove the mixture and place into a mixing bowl with the chia seeds.  

Heat the coconut oil and honey over low heat until melted.  Remove from heat and add the almond extract.  Stir to combine.  

While warm, add the coconut oil mixture to the oat mixture.  Stir to coat.

Place the combined mixture into the baking pan.  Bake for 20 minutes.

Remove from oven and let cool.  Once cool, cut into 6 bars.

Mindful Monday Inspiration #64

In honor of EARLY RISERS everywhere!

((Photo Source:  http://amandaonwriting.tumblr.com/post/101653408130?crlt.pid=camp.IjcTcAwWyi9B))

Fitness Friday Fact #64

Based on the number of times that I have posted about planks, you would think that I would have gotten to the "core" of the matter.  What I have found, however, is that this particular exercise not only targets multiple muscles, but it also manifests into multiple forms.  

The plank twist, like its relatives, works the arms, shoulders, chest, abs and back simultaneously.  Done in 3 sets of 15 repetitions (3x / week), this move has the potential to "intertwine" fit and firm into every trainees' body!

((Photo Source:  http://www.glamour.com/health-fitness/2015/03/celebrity-workout-moves-for-more-confidence/3))

Thursday's Trend Alert Dirt Report #63

Despite the chill that still fills the air in the Northeast, it is officially Mango season! I was lucky enough to stock up on this juicy stone fruit because of my recent co-op box shipment, however, my excitement was paired with confusion.  How exactly was I to clean, cut and consume my mangoes?!

Rather than let my produce perish, I searched for tips and tricks that would clear my confusion.  Within seconds, I found this video that not only simplified the cutting process, but also made for a fun weeknight activity!

((Photo Source:  http://spoonuniversity.com/2015/03/how-to-peel-mangoes-like-a-badass/))