Category Archives: BodyTek Personal Training Blog

SUNRISE SANDIES!

A low calorie high protein muffin that you can eat on the go… and stay lean!

Sunrise Sandies (Recipe makes 12 muffins)

Mix 1 & 1/3 cup Quaker Old Fashion Oats with 3 scoops of Plant Based Vega Sport Protein Powder (Vanilla). 

Add 2 & 1/3 -cups Silk Original Almond milk (skim milk, oat milk or milk can be used) and mix. 

Mix in 8 egg whites.  

Pour into a muffin tin that has been sprayed with Pam.  

This makes about12 muffins. The tins can be filled almost to the top.

Bake at 375 degrees until eggs set, about 25 mins.  

The time can range from 20 to 25 mins. depending on the 

size of the tin and the oven.

If desired, top and include calories for – Fresh blueberries or a half teaspoon of strawberry or raspberry Polaner’s All-fruit spread.

Statistics are per muffin when recipe yields 6 muffins: 

(the recipe works well doubled with slightly less milk about 1 3/4c)

Est. 95 cals per muffin

Protein-10 grams

Carbs.-9.25 grams

Fat–Less than 2

women eat up to 2 – men eat up to 4

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SUPER HERO’S DON’T NEED NEW YEAR’S RESOLUTIONS

Did you make one? Still thinking about it?

New Year’s resolutions crack me up! Haven’t made one in about twenty years! In fact, I don’t remember the last time I did. Oh, I’m for self improvement and its rewards but seriously how many people actually keep them? Statistics say between 60 and 70 percent of the 40 percent who even bother; cave on their “Res’. Not surprising right? Ok, so stop focusing on the Continue reading SUPER HERO’S DON’T NEED NEW YEAR’S RESOLUTIONS

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Top 5 reasons for being out of shape after 50…

and 5 honest solutions

So who wants to keep looking good, feeling good, and kicking @$%&! after 50? I don’t mean just walks in the park, going fishing or a round of golf. That’s good too, but I’m talking about having a strong, lean, healthy physique with the energy and drive to live an exciting, active, spontaneous life. A lean, mean, 50’s machine! Want it? It’s yours for the taking. First thing to do is put on your thick skin, this could sting a little. 

Only about 22% of all Americans are getting the minimum amounts of exercise required to be fit, which according to the national guidelines, is about 3 hrs of moderate cardio and 2 strength training workouts per week. That leaves 78% that are shy of the mark, pretty sad. If that’s you stay with me, we’re going to fix it. Those who are in shape over 50, have either thought one of these, heard it from someone else, or both… give them a hand they’ve moved on.

As a personal trainer for over 20 years, I’ve heard every funny, sad, and ridiculous justification for not getting fit and they all have one thing in common, they all say “don’t” instead of “do”. The over 50 crowd is especially resigned to their complacency. Ironically, they need fitness the most! 

Here are a few you may recognize.

#1: “My life is too busy, I don’t have time to workout” 

#2: “I don’t know what to do, nothing works” 

#3: “I don’t like being sore”

#4: “I don’t have to, I’m happy the way I am” …Sure?

#5: “I don’t have a metabolism, it won’t help” 

If these apply, life is passing you by… 

Solution #1: According to a Nielsen report, US adults watch 4.5 hours of TV per day. You don’t have time.. Priorities folks. Ok, I admit there are plenty of other factors that make up a busy life but I’ve found that simply leaving your cell phone in another room can give you an uninterrupted, social media silent hour per day. Also, 26% of all Americans get up between 6:30-7:30 while only 8% get up at 5am. Get up earlier… the early bird gets the worm or in this case the body. Early morning is the absolute best meal prep and workout time because no one knows you’re awake! 

Solution #2: Could you build your own house, remodel your kitchen, install a pool, or make your own clothes without a few years of experience, the proper tools and time? Nope, couldn’t happen, so don’t expect to build your body without the same arsenal. It’s much more complex than any of these other tasks and it’s going to take longer. Bottom line, you haven’t tried everything, just the easiest thing. Get real help from a pro. Put in the effort and time, you love the result.  

Solution #3: Soreness is a pretty good sign that you’re alive so let’s show some appreciation for this one. It’s also most often associated with stretching and we need our flexibility more than ever after 50 to avoid injuries from unexpected movements. Truth is, you only get really sore when you skip workouts or try something totally new so it’s not all that often that we suffer for the benefit of being fit. Get used to it, living hurts sometimes. 

Solution #4: Yes, happiness is a state of mind, and if you’re truly happy, awesome! However, for those who might have settled for just acting happy, here are some tantalizing facts. Happy is dramatically affected by stress and we all experience that daily, making us unhappy quite a bit. The typical go-tos for relief are comfort food, television/YouTube, smoking cigarettes or mayjuanna, alcohol and drugs (prescription or non). None of these will fix the problem, they only act as a bandaid for the short term.  If you’re down, work it out! Exercise mimics the effects of antidepressants in the brain and actually makes you feel happy! When you reach the point of physical stress from exercise, your brain releases the protein BDNF, this reset switch eases your mind and clears your thinking. At the same time, endorphins provide a natural pain reliever that is sometimes associated with a feeling of euphoria. Physically fighting back also gives us a sense of accomplishment and elevates our self esteem. This not only makes us feel empowered, but as a result… happier. 

Solution #5: Men and women burn just 400 calories less after 50 than they did at 25. Well… that’s not it so what is it? Lifestyle change. We were always on the move at 25 and now… well now we’re not. One proper 45-50 minute cardio workout per day burns 425-500 calories… that’s one way to reclaim that 400 calories. Oh, one double cheeseburger from McDonald’s is 500 calories give or take. Cut it out, that’s fix #2. The fix list is long… call me for more 🙂 

Get it done, early morning or night you pick it

Stop making excuses, try working out instead. How about this for a change:

  • I do want to make time for workouts and I’ll start today.
  • I do want to learn about fitness and this article is the beginning of that journey.
  • I do want strength, agility, and flexibility so… bring on the soreness!
  • I do want to rev up my metabolism and get fit, its a priority for me now.
  • I do want to be the happiest me.

I can assure you that being lean, tough, and fit after 50 is a great feeling. I’d say it’s even better than when you were 25, because you finally appreciate it 🙂 Try it, let me know how it makes you feel to accomplish a physical goal in a set amount of time. Feel free to reach out with any questions, I’ll do my best to help. 

Life is good, don’t waste it… 

Coach ~ Bodytek PT

Sources:

Lazovick, Meg “WAKE ME UP: What time do Americans start their day?” www.edisonresearch.com March 26, 2015 Web. Retrieved from: https://www.edisonresearch.com/wake-me-up-series-2/

Mcreynolds, Ginny “Making That New Year’s Resolution Stick: Getting In the Best Shape of Your Life After 50” www.nexttribe.com January 3, 2020 Web. Retrieved from:https://nexttribe.com/getting-in-shape-after-50/

Chodosh, Sara “These charts reveal America’s complicated relationship with exercise” www.popsci.com June 29, 2018 Web. Retrieved from:https://www.popsci.com/american-exercise-guidelines-charts/

Coleman, Erin, “Typical Calories Burned by a Sedentary Lifestyle” www.healthyeating.sfgate.com December 12, 2018 Web. Retrieved from:https://healthyeating.sfgate.com/typical-calories-burned-sedentary-lifestyle-5270.html
Widrich, Leo, “What Happens To Our Brains When We Exercise And How It Makes Us Happier” www.fastcompany.com February 2, 2014 Web. Retrieved from:https://www.fastcompany.com/3025957/what-happens-to-our-brains-when-we-exercise-and-how-it-makes-us-happier


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Long Live Obsession!

Lee and Jake Brinn Surf obsessionistsI once had a client say to me: “Lee, you must admit…you’re a little over the top” and I said “Well I’m just as obsessed with getting you to your dream as I am with living mine if that makes you feel any better”.
I’ve found that when our focus is precisely directed at the one thing that we want; we get it! If you’re completely consumed by it then you become it! Oh, you may appear slightly insane at times or “a bit over the top” but who cares! I can tell you with certainty that most onlookers secretly wish they were as committed as you and someday will ask “How do you do it?” Life’s crossing guards with their good intentions beg us to choose safe routes, social acceptance, and paths free of danger. However by doing so, we get side tracked with tasks that keep us busy as bees but fail to provide true fulfillment in our lives. Every treasure in my life was challenging to attain and keep. I sincerely believe that the reward is equal to the effort. Still we unceasingly feel we’ve worked hard enough…when we’ve almost done so. As a tadpole struggling to catch my first wave I was treated to a profound bit of advice by a 19 year old wise man & surfer. As he paddled up alongside me he said;

Continue reading Long Live Obsession!

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Make It Count…

How important is a single moment? I once read a magazine article entirely devoted to one set of barbell rows performed by the great Dorian Yates. The six-time Olympian world champion believed in efficiency. For over sixty years, there has been an ongoing debate regarding the number of reps and sets required to maximize ones muscular potential, but there was no debate about who the world champion was at that time. One of my favorite quotes is “The proof is in the pudding”. Whatever this athlete was doing was working… so I read the writers words intently, carefully saving each descriptive phrase into my memory.  As I read, I began to grasp the writer’s deep appreciation for the champion’s method. The article spared no detail or a doubt as to the lifter’s purpose. I was convinced that Dorian’s efficiency was his edge. I committed myself to maximizing every workout, every set, and every rep. Continue reading Make It Count…

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Snow Cream!

We enjoy this seasonal snow treat, once maybe twice a year if we’re lucky! Hey… we live in Virginia :- )

 

To make 3-ingredient Vanilla Snow Cream, you’ll need:

8-12 cups of fresh, white, new-fallen snow (a cup here in North America is 8 oz.)
300 ml  can of sweetened condensed milk (10 ounces)
1 tsp vanilla
Large bowl
measuring cup
wooden spoon
freezer-proof container for storing your leftovers
ingredients for snow ice cream – snow, condensed milk and vanilla

Fill a huge salad bowl with fresh snow. Gather about 10-12 cups of snow. Very light and fluffy and impossible to pack.  Your snow might be heavier, and you may not need as much as I did. Don’t worry too much about being precise. You can always add more snow to your ice cream if need be.

Sprinkle a tsp of vanilla onto the snow.

Then drizzle half the condensed milk over top.

With the wooden spoon, fold the condensed milk and vanilla into the snow, kind of chopping, stirring and mixing to combine everything, mixing condensed milk and snow together.

Then we transfer the whole mixture back into the big bowl of remaining snow, and add the rest of the condensed milk as desired.  The condensed milk does not melt the snow, and make it watery.  It’s quite the opposite, actually.  The snow sort of freezes the condensed milk, making it thick and icy.

This is an updated version of the Brinn family Snow Cream recipe – This one is easier and makes for a chunkier bowl of snow cream! Courtesy of gimmesomeoven.com 

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