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All posts for the month September, 2013

One of the most common conversation pieces at family gatherings is the “diet.” Around the table you have those who KNOW EVERYTHING. They know everything! In reality they are simply preaching what they read online or heard on a TV Show from a “Doctor.” Then across from them are the family members that are “starting.” They are ALWAYS STARTING. They use the same excuses each time you see them. Then there is the quiet cousin who is in great shape. Not because she is young. Not because she knows the magic diet, but because she joined the real FitFam. So what is the “FitFam?” Consider it  a motivational support group. A place where people share similar goals, dreams, and ambitious. While there is no Fit Fambloodline. There are no family gatherings. Hell there are hardly even real default pictures, but the FitFam is REAL.

Sometimes it is used as an escape for that ordinary person to feel special. It makes them feel accepted. The FitFam accepts ALL shapes, sizes and kinds of people. It is a family where opinions are only formed to motivate each other. It also hold people accountable. If you post that you are going to the gym, you almost feel obligated to do so. You feel obligated to be truthful to this ‘family.’ You can easily lie to your real family about your diet and how strict you’ve been, but to the ‘FitFam’ it is about honesty with each other and honesty to yourself.

For anyone just starting out into the fitness world or for anyone restarting. I encourage you to search for #FitFam You will find a world of incredible people who share their stories, share their fears, share their challenges. They don’t see obstacles as roadblocks, but as stepping stones to a new path. You have the motivation inside of you. The ‘FitFam’ has your back whenever you feel like giving up. Welcome to the Family !

In almost every “diet” conversation the word “gluten-free” comes up. EVERYONE has their story of a friend or someone they know who “lost 30 pounds” by cutting out gluten. No surprise that this “trendy word” has caught the attention of marketers.  There has been a 43% increase in body care products being labeled and certified as “gluten-free” since 2012.  Even Domino’s Pizza is on the bandwagon with gluten-free pizza crust!Photo Credit: glutenfreeeasily.com

Since nobody in the room wants the acknowledge the elephant. We decided to.

What does “gluten-free” even mean?!

By definition, according to the Mayo Clinic: “The gluten-free diet is a treatment for celiac disease. It is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).”

Did you know that only about 3 million Americans suffer from celiac disease. To put into perspective, that just about 1%. So why is EVERYONE going gluten-free? Well it wasn’t until THIS YEAR, the FDA had to slap a regulation on what exactly “gluten-free” means. So naturally this buzz word was just used in good faith. In reality NOBODY had any clue what it meant…

According to the new regulation, “gluten -free” has some standards. Our favorite being “Must contain less than 20 parts per million of gluten.”

But for the majority of us who are not bothered by gluten, are there real benefits to the diet overhaul? Not really, although some people report feeling better after reducing their intake of products with gluten. But take note: A food billed as “gluten-free” isn’t necessarily healthier. Gluten-free products can be high in calories, fat, and carbohydrates, and some people who go gluten-free actually gain weight.

So will the “gluten-free” diet actually help you with weight-loss? Our opinion is YES, but it is not the removal of gluten doing the work. It is you being conscious of your diet. You have since added in more fruits and vegetables. You have cut out the breads, pasta, cereal, and for some even put down the alcohol.

We are not “against” this new craze, but “Gluten-Free” does not mean rapid weight loss. It means with fewer choices, you’re a lot less likely to overeat!

Over the last 5 years one of the biggest fitness trends has been the ‘mud run.’ Testing your ability to not only run a course of 12 miles (some longer, some shorter), but to overcome Photo Credit: Mud Runmilitary-like obstacles. What posses people to run through fire, carry tires, swim in freezing water, or sludge through muddy trenches?

Our own Professor Stern comments on his completion of 3 Tough Mudders and how he is prepping for his 4th this coming October.

“My first Tough Mudder was BRUTAL. I was in good shape, but I never ran 12-miles before, nor could I prepare for the bizarre obstacles I was about to face. The hardest part about Mudder 1 was the water. To say I didn’t think about quitting would be a lie. I was miserable the first 5-6 miles. I conquered every obstacle, except for the monkey bars. I got to the top of the vertical bars and fell to the freezing water. That was the moment I KNEW I was coming back for Mudder 2. I needed to conquer the bars! It is still a hard course each year, but I learned to prep for it. I learned how to make the 12 miles of mud, rocks, and water into a fun personal obstacle course.”

Below are Professor Stern’s Top 5 Ways to Prep for a Mud Run Professor Stern and Team

1) Cardio! Don’t think of the 12 miles as a race. Many people walk to the next obstacle, and with the course being filled with these obstacles, there are usually small lines to wait on- giving yourself a much needed breather.

2) Team Up! The addition of your friends alongside of you will push you to new limits and past obstacles. It is not only encouraged, but it is IMPOSSIBLE to do tasks such as the Wounded Warrior Carry or even get over the Berlin Walls without a helping hand. Find a friend or two and help eachother out. This will also help you prepare for the event because you now have a training partner.

3) Sneakers. Do not invest in a crazy expensive pair of running sneakers, but remember 12 miles on a track is A LOT different than mud and water. You will certainly need a decent pair that won’t rip during the first mile. A bad set of sneakers could give you blisters or make it feel like you are running barefoot. Invest in a decent pair and be prepared to donate the muddy pair at the end.

4) Music. Clearly you can’t run with headphones in. If you are like me, cardio is not an option without my ipod. Unfortunately that was one thing I had to train myself for. Running simply with the music in my head.

5) Plyometrics. The best workout I did to prepare for my mud runs was a plyometric based workout. It exploded my legs to not just build endurance, but strength and speed. It helped me jump over the logs in the woods and push myself over the muddy mountains.

Mud Runs are an excellent want to motivate and take your training to the next level. Again, do not be scared of the distance. Make this a personal goal to FINISH the event. Don’t compare yourself to the guy next to you. If you are ready to challenge your body and don’t mind getting a little muddy, then find a mud race near you and start to prep! If you have any other questions on preparing for the courses, e-mail us at info@COREiculum.com !

 

It is no surprise our fall favorite coffee was offered earlier than ever before!  The pumpkin craze has become significant with back to school and football season. So is this “pumpkin” kick ‘bad’ for your waistline? We certainly know our bank accounts feel it once we realize the $3.00 – $4.00 coffees add up. Add in the occasional donut you buy, and your waistline will grow as your wallet shrinks.Photo Credit: Babble.com

Starbucks’ Pumpkin Spice Latte

Calories: 380
Fat: 13 g
Saturated Fat: 8 g
Cholesterol: 50 mg
Sugars: 49 g
Sodium: 0 mg

Dunkin Donuts Pumpkin Latte With Skim Milk

Calories: 260
Fat: .5 g
Saturated Fat: 0 g
Sugars: 51 g
Sodium: 0 mg
Protein: 12 g
Panera Bread’s Pumpkin Spice Latte
Calories: 340
Fat: 10 g
Saturated Fat: 6 g
Sugars: 46 g
Sodium: 115 mg
Protein: 7 g
As you can see these “Medium” drinks have more sugar than a candy bar! We like to enjoy one occasionally, but that does not mean one a day. That is of course if you plan to look like a pumpkin!

With the return of football, the weekends are often filled with ‘catching the game’ at a friend’s house or a bar. More recently, it is not just the guys screaming at the TV, but the wives and girlfriends have joined in the fun. As you scream at the screen cheering for your team, yelling at the ref, or making last minute fantasy team changes, you are surrounded with temptations. The wings, the pizza, the dips, the Photo Credit: GuysGirl.comchips, the beers. For us college students, saturday is for tailgating and supporting our school. Sunday is for supporting “the team.” How can we still watch the game without throwing in the towel on our diets. Afterall, you can’t out work a bad diet!

Take a look at these Top 8 football-foodTips to Keep the points off the scale.

1) Chicken Tenders over Buffalo Wings. Tenders have a fraction of the fat, calories and sodium compared to wings!

2) Dips. Go for dips that are filled with black beans, fresh vegetables, and salsa as opposed to cheese!

3) Make a Plate. If you are at a house party, make a plate and sit away from the temptations. Portion control on your plate will help eliminate casual picking.

4) Popcorn! A healthy snack to add to the list would be popcorn. Look for low-sodium and avoid “buttery blast”

5) Pre-game. Before the big game, wake up a little earlier than usual. Eat a healthy breakfast and exercise! Don’t use this an excuse to double dip in the treats!

6) Thin Crust! Don’t go ‘deep’ with the crust or add extra cheese. Dab the oil and reach for the thin crust pizza

7) Drive! That’s right…drive! We HOPE you will be responsible and not drink over the limit and drive. Go enjoy a beer or two in the first half than relax because you are responsible!

8) Host! Instead of driving, host the game. You can control which snacks to put out!

As Fall approaches, the leaves start to change, the pumpkin craze returns, and school starts up again! Besides New Years, the week after Labor Day is the biggest “Time to Change.” As we put away the bathing suits till 2014, we fantasize how toned and cut our bodies will be next Memorial Day. “It starts after Labor Day! I will go to the gym everyday. I will eat right. I will get in the best shape of my life.”

While we applaud you for your motivation, we fear that it won’t even last till Halloween, but we are here to help! Why is “NOW” be a great time to start? September is 4-months away from January. The most famous time of the year for New Years Resolutions to get fit. Coming quickly just after weeks of holiday parties which consists of over eating, wintery drinks, and warm treats, it is very difficult to just drop everything; however, September is different!

Think of September as a warm up. As an opportunity to start to make the smallest of changes in your diet and workout schedule. Back to school means more of a schedule. If you start to gradually build your mindset to this healthier standpoint, not only will you dramatically see results, but January will bring a wave of motivation to take it to the next level!

Our Top 10 Small Change – Big Results Photo Credit: Golf Digest

  1. Drink More Water!
  2. Don’t Skip Breakfast. Avoid the High Carbs (Bagels, Pastries, Pop Tarts!)
  3. Adopt a Sleep Pattern. “All Nighters” will cause you to reach for sweets to stay awake.
  4. Be Happy! Unhappiness increases your chance of getting sick by 35 percent
  5. Daycation- Give YOURSELF a break from social media. Relax your mind 30-minutes a day
  6. Happy Hour? If you drink alcohol with diet soda, try switching to regular soda, lemonade or iced tea. Artificial sweeteners pass through your digestive system faster, making you feel more inebriated.
  7. Making a Sandwich- Choose Mustard over Mayo. It has no fat, compared with mayo, which has 11 grams and 99 calories in 1 Tbsp.
  8. Smaller Plate- Substitute a smaller plate for a dinner plate. Your mind’s eye will think you ate more than you did
  9. No Elevators! Take the stairs!
  10. SHOP! Go buy a new pair of running shoes and fitness apparel. You will be more motivated to workout when you see yourself in the new outfits.

Start Today! Rid yourself of “All or Nothing.” If you start to make the small changes each day, you will see results. If you drop all “bad food” and workout for hours 7x a week, you will crash and do more harm than good to your body.