What's Your Exercise Personality?

Looking for a new workout to try in the new year? Take this fun quiz to divine your workout personality and see which workout type will work for you!

Your excuse for not hitting the gym is most commonly:

A) No excuses, you go to the gym... But you're forced to storm out when someone's using the equipment you need... So frustrating!

B) It's just too hard to be cramped up inside!

C) There are too many meatheads around checking themselves out in the mirror... That's not what fitness should be about!

D) You don't have excuses, you have reasons... Dinner date on Thursday, girls' night on Friday, hanging w the fam on Saturday, cooking class on Sunday.

Your favorite music is:

A) Hard Rock

B) Impossible to choose just one genre, your iPod contains everything from Ludacris to Led Zeppelin.

C) Classical or Singer-Songwriter

D) Top 40

People are always telling you to:

A) Calm down or quiet down.

B) Make a decision!

C) Stand up for yourself.

D) Take some down time.

Your last relationship ended because:

A) You fought all the time.

B) He/she was ready to settle down and you weren't.

C) He/she always wanted to go out, and you were happy at home.

D) He/she got jealous too easily.

Your perfect vacation spot would be:

A) New York- You love the city's high energy, and your road rage fits right in.

B) Spot? You can't choose just one.  It would be cool to go backpacking around Europe again though.

C) An all-inclusive in the Caribbean- no worries, no stress.

D) Las Vegas- Party time!

Scroll down to see your results after the break!

Mostly A's- You're "The Boxer"

You're not angry, you're just misunderstood... Ok, so sometimes you can get a little annoyed.  Channel that aggression into a high energy workout full of plyometrics, try Crossfit, running intervals, or just work a heavy bag for a while.  Or see option C to find ways to rein in that road (or work, or grocery store) rage and mellow out a bit!

Mostly B's- You're "The Wanderer"

For you, life's about the journey, not the destination and you are definitely a Sunday driver on the road of life.  Allow your restless spirit to guide you to your perfect workout- hiking, mountain biking, trail running, or taking an exercise vacation like Getaway Fitness are all fun fixes for your wanderlust.  Even joining a gym with lots of different locations to use might help to keep you engaged.  Check out option D to try another equally dynamic possibility.

Mostly C's- You're "The Chill Pill"

You're the quintessential introvert and would definitely do best with a solo workout.  Try a workout DVD or website like Corvaso that you can do in the privacy of your own home.  You'd also enjoy a mind body approach to fitness- yoga, Pilates, or even swimming laps might be right up your alley.  Or look at options A & D for something to help bring you out of your shell.

Mostly D's- You're "The Social Butterfly"

With a social schedule that would give most folks a severe case of vertigo, you always find time for fun and friends.  You're sure to love a group exercise class like Zumba that makes working out feel more like a night out. Take a different exercise class each day to meet even more new friends.  Want to get away from it all and reconnect with yourself for a change? See options B or C to find a bit more balance in your life.

Resolution Solutions

Only a week in and you're already faltering at your New Year's Resolutions?  Read on for some quick cure-alls for the top three resolution woes. 

If your resolution was... To eat better in the New Year:

- Take a multivitamin everyday!  Get a pill minder or set an alarm on your phone reminding you to take your supplements each day.  Find a tastier variety, I'm currently *loving* Alive gummy vitamins, that will be more enticing than a tricky-to-swallow massive tablet.  Take them with a glass of water and a small meal, to encourage absorption, too.

- Add a spoonful of clear, grit-free fiber supplement to your morning beverage of choice.  I put Benefiber in my coffee *every* day... And I promise you won't be able to tell the difference!

- Swap out one serving of meat each week with Quorn products.  They're soy free, unbelievably delicious, and lower in calories, saturated fats, and cholesterol than their meaty counterparts.  Find them at most grocers, especially Whole Foods, Sprouts, & other natural stores, and sneak some covert veggies into your diet!

- If you're looking to add a bit of healthy variety into your diet, subscribe to a snack delivery service like Graze or naturebox.  I'm not sponsored by either, but I do subscribe to Graze myself, so if you use my code KRISS3W9B you can get your 1st & 5th boxes free.  It truly is a tasty way to control portion size and get the nutrients you need!

If your resolution was... To exercise more in the New Year:

- Sign up and pay the entry fee for a race that's about 3 months away.  Having a date and a specific goal to work towards will help keep you motivated.  The fact that you've already dropped money on the event will only intensify your resolve!

- Always keep your gym bag in your car or right by the door and packed with absolutely *everything* you could possibly need to workout.  No more excuses of "I forgot my gym shoes, socks, deodorant, etc" getting between you and your goals!

- Sneak in little bits of exercise throughout the day: do squats while brushing your teeth, rib slides or isometric ab contractions during your commute, and calf raises while on the phone.  Use a shopping basket instead of a push cart, park further away from your destination to add to your step tally, and take the stairs whenever possible.  Use commercial breaks to perform a couple of pushups, triceps dips, or jumping jacks instead of filling up your soda!

-  Download an app like Pact that offers monetary incentives for working out and penalizes you when you don't.  Again, the added element of potentially wasting hard-earned money may be enough to really get you moving!

If your resolution was... To lose weight in the New Year:

- Download a calorie/fitness tracking app and actually use it.  Enter foods as you eat them, not at the end of the day when your memory might be a little fuzzy (was it 2 oreos or 3?) and be honest.  Misrepresenting the amounts your consuming will only hinder your diet efforts.

- Pay attention to the nutrition facts and know what you're looking for; pass on anything with any partially hydrogenated oils or high fructose corn syrup.  And if sugar is listed in the top 5 ingredients, it's not worth your time either!

- Measure your portion sizes.  You don't necessarily need a fancy kitchen scale, but at least invest in a set of measuring cups, if you don't already have them, and make sure what you're eating corresponds to the recommended amount.  If it doesn't, then make sure you adjust the portion size reported to your calorie counter app.

- Have one day of the weekend, Sunday works best for most folks, devoted to doing your healthy shop and cooking your healthy meals for the week.  Divide meals into single servings and freeze or refrigerate them as needed, so they'll be ready for you all week long. Prepare and portion light snack mixes as well (check the archives for a post with some suggestions), so you'll be less tempted to hit the vending machine or drive-thru when things get hectic!

Don't see your resolution here?  Post it in the comments and I'll give you 3 tips to make it happen in 2014!

Yours in Fitness,

Sarah

The Buddy System

Over the weekend I had the opportunity to work with a couple of fellow trainers, and let's just say that today I am... Sore!  The thing is, no matter how hard you work yourself out, exercising with a partner (or partners) definitely yields better results than flying solo, for a few different reasons.

Adaptation:  Even if it's unintentional, over time you'll begin to repeat the same exercises over and over.  Maybe you think they're fun, maybe you're seeing gains, maybe you're just on autopilot.  I find myself doing this more often than I'd like to admit!  My "arms day" typically consists of: a warmup, the same 12 resistance exercises, a run, and a stretch.  It might not be a bad program, but over time, your body becomes accustomed to repeated activity; in fact, that's the point of working out, placing your body under progressive stress and forcing it to adapt.  Of course the key word here is progressive, and if you aren't changing it up, then you are no longer progressing.  That's where the buddy system comes in- your buddy may have adapted to his or her workout as well, but odds are you aren't doing the exact same routine.  So mix it up!  Take the hardest elements from each of your repertoires and create a more effective workout.  

Motivation:  There's nothing like having your own cheering section to make you push through the last few reps or run that last flight of stairs.  When I'm working out on my own, I'll try to lift until failure, but when I'm with a partner, I find I can magically add on another repetition or two.  Think about it, when someone's cheering "you can do one more !" are you really going to stop and say "nah... Not today"?

Safety:  Safety in numbers definitely applies to any form of exercise, but when the exercise is inherently dangerous in any way, such as mountain biking, open water swimming, or even weightlifting, it becomes even more important.  Even the strongest, fittest exerciser can have an accident and, in the most extreme instances, having a buddy present can literally be the difference between life and death.  Whenever I'm lifting weights above my head, such as a bench press or military press, I'll actually lift about 30% more when I have a spotter.  Having a spotter gives me a feeling of security which allows me to focus on performing the lift without worrying about potentially losing control of the weights and injuring myself- just another added benefit of the buddy system!

Adherence:  Everyone, myself included, has days where the couch is more alluring than the treadmill.  A standing gym date with your workout partner curtails the habit of shirking your fitness duties.  No one wants to be the 'flaky friend,' so odds are you'll keep your gym dates unless something really big interferes, meaning you'll be more likely to stick with it than if you were working alone.

Competition:  This is huge for me- I have a massive competitive streak in me, and it totally comes out at the gym!  Everything turns into a race or a contest- whether it be swimming laps, counting pushups, or seeing who can hold the longest plank.  Even if you don't think of yourself as a competitive person, I bet you'll be glancing to see which weights your buddy picks up before you choose yours... Maybe you'll even be going 5 pounds heavier, subconsciously of course. 😜

Fun:  Having a friend along can definitely make the gym feel more like a party than a chore.  Laughing and chatting between sets is certainly more stimulating than changing songs on your iPod!  

In case you need another reason, here are just a few exercises you can try with a buddy and a medium medicine ball.

Over Unders:

Stand back to back about a foot apart from your buddy.  Hold the medicine ball with both hands and keep a neutral stance, with feet under hips.  Start by squatting down and rolling the med ball between your legs to your partner.  Your partner squats to pick up the ball, then passes it (carefully) overhead with a movement similar to a triceps extension, arms overhead, bent at the elbows.  You reach back, in the same position, to reclaim the ball, and repeat.  Perform this for 30 seconds then change directions.  Make it harder by using a heavier ball and by omitting the roll, instead passing the ball directly to your partner between your legs.

Around the Worlds: 

Stand back to back in a neutral stance.  Start by holding the ball at your midsection, then twist your torso right, as your buddy twists left.  Pass the ball to your partner.  Then twist left as your buddy twists right and passes the ball back to you.  Perform the exercise for 30 seconds then switch directions. Make it harder by kneeling back to back and extending your arms straight out the entire time.

V-Sit Passes:

Sit side by side with your buddy, a few feet apart.  Both of your lift your feet off the ground and lean back slightly.  Keeping a strong core, twist towards your partner and toss them the medicine ball.  Your partner then twists away from you, hits the med ball on the ground, twists towards you, and returns the ball.  Twist away from your partner, hit the ball on the ground, and repeat.  Shoot for 20 tosses before one of you has to get up and switch sides.  Repeat on the opposite side to work the obliques evenly.  Make it harder by sitting on balance pads or bosu balls and picking up the pace.

Whatever the reason, when you work out with a buddy, you push yourself harder.  Try hitting the gym with a coworker, partner, friend, or relative for one month and let me know how it goes- I'm sure you'll see some great results!

Your Fitness Buddy,

Sarah

Getaway Fitness clients, Angel & Lauren, enjoying the benefits of the buddy system!

Simple Weekend Breakfast Recipe

Is there anything better than a weekend breakfast?  There's no rush, so there's always time to make exactly what you'd like.  Here is one of my all-time favorite go-to breakfasts for you to try this weekend!

Peanut Butter and Banana Stuffed French Toast

Serves One
Calories: 350
Carbs: 50 g
Fat: 8 g
Protein: 20 g
Compare to: IHOP Bananas Foster French Toast containing 980 calories & 48 g fat!

What you'll need: 

- 2 slices of whole grain bread

- 1 Tbsp of Natural Peanut Butter (where peanuts are the only ingredient)

- 1 Banana 

- 1/3 Cup of Egg Whites

- 1 Tbsp of Fat Free Milk

- 1/2 Tsp Pure Vanilla Extract

- 1 Pinch of Cinnamon

- Fat Free Non-Stick Cooking Spray

- 1/2 Cup Fresh Fruit (such as strawberries or raspberries) for garnish

What to do:

- Heat a pan on medium-low while you're preparing.

- Start by spreading your peanut butter evenly on both slices of bread.

- Then peel and slice the banana lengthwise (it'll stay in the French toast better than if the pieces are tiny), place it onto on of the peanut-buttered pieces of bread, and close the sandwich.

- Next whip the egg whites and milk in a medium bowl with the vanilla and cinnamon.

- Dip both sides of the sandwich in the egg white mixture and make sure to leave it there long enough to soak up almost all of the egg white concoction.

- Spray the pan with a quick burst of non-fat cooking spray and place the sandwich carefully onto the pan.

- Wait until the French Toast becomes easy to remove, about 3 minutes or so depending on the heat of your pan, and flip the sandwich over.

- Cook for approximately the same amount of time on each side, just until the French Toast is tanned on both sides and the bananas in the center are warm.

- While your French Toast is cooling, ready a few pieces of fresh fruit, such as strawberries, raspberries, blueberries, or even more banana.  Wash, cut, and/or peel as applicable and garnish your meal with the fruit.

- Serve with fat free milk, black coffee, or 100% orange juice.

- Enjoy your breakfast of lean protein, complex carbs, & two servings of fruit!

Try it this weekend and let me know what you think!

- Sarah

Craving Comfort Food?

Winter is the time of year for warm, classic comfort foods, unfortunately comfort usual equates to calories in most recipes.  Luckily for you, this isn't the case with my low-fat, lower calorie version of lasagna.  Feel free to add as many veggies as you'd like either to the sauce or inside the lasagna- sometimes I like to mix it up and add yellow peppers or portabella mushrooms, you may also change the spinach to another vegetable if you'd prefer, or omit it entirely if you would like the old-school 'meat' and cheese version.  It's incredibly easy (I do cheat and buy the pre-made sauce) and hopefully you'll find it just as delicious as any lasagna you'd get from a restaurant- I know my family did!

Prep time:  60 minutes

Cook time:  60 minutes

Serves: 12

Calories in FITTEST lasagna: 230

Fat in FITTEST lasagna: 2.5 grams

Compare to Twice baked lasagna at Macaroni Grill: 1360 calories, 80 grams of fat 

Ingredients:

- Whole wheat lasagna noodles (About 15 noodles will be needed)

- 1 Container Fat free ricotta cheese (15 oz)

- 2 Cups Fat free cottage cheese

- 3.5 Cups of Fat free or 2% milk mozzarella 

- 1/2 Cup Low Fat Parmesan Cheese

- 2/3 Cup of Egg Whites

- 2 Tsp Oregano

- 1 Cup Fresh Basil

- 2 Cups Fresh Spinach

- 1 Medium Carrot

- 1 Medium Onion

- 3 Tsp of Garlic Powder (to taste)

- 1 Package Quorn Meatless Grounds (made without soy, from mycoprotein & is available in Whole Foods, Ralph's, Target, & other national grocers)

- Olive Oil Spray

- 1 Jar Organic Pasta Sauce (I like Trader Joes Organic Tomato & Basil best, but use your favorite!)

- 1 Jar of Sodium Free Pasta Sauce (I chose Trader Joe's Organic No Salt Added Marinara)

What to do:

- Preheat the oven to 350 degrees F. 

- Boil a large pot of water.

- Ready your ingredients.  Wash and chop the spinach and basil.  Wash and peel the carrot, then, still using the peeler, shred it into thin strings.  Peel and dice the onion.  Set your veggies aside for later.

- Once the water is boiling, carefully add the lasagna noodles and set a timer for 8 minutes.

- Spray a skillet lightly with olive oil and add the Quorn grounds.  It cooks quickly and easily from frozen, on medium heat.  

- Spray a second skillet lightly with olive oil and add the chopped onions.  Sauté them on light heat until tender. 

- Once tender, add half of the onion pieces to the skillet of "meat" and reserve the other half for later.  

- Continue to brown the "meat" and onions, just until thoroughly thawed.  Add 1 tsp of garlic powder and 3/4 of the jar of No Salt Added Marinara to the skillet, making a tasty Bolognese sauce, and lower the heat to a simmer. 

- Check on the lasagna noodles.  They should be cooked al dente, tender, but not over-cooked.

- Once the pasta is ready, drain it over the sink.  Immediately add just a spray or two of olive oil to the noodles and gentle toss to prevent sticking.  

- Once they're cool enough to touch, drape the noodles over the sides of a large bowl until you need them later on.  

- Prepare the cheese filling in a mixing bowl.  Blend the fat free ricotta, cottage cheese, and egg whites using a large spoon. 

- Check on the Bolognese sauce, and don't forget to stir!

- Grate the mozzarella, if it isn't already, and integrate 3 cups of mozzarella and the Parmesan into the mixture.

- Next add the oregano and the other 2 tsp of garlic powder to the cheese blend, stir well.

- Finally, add to the cheese mix the remaining onions, as well as the chopped basil, spinach, and shredded carrots. 

 

- Stir the Bolognese sauce one last time and remove it from heat.  

- Begin assembling the lasagna, first by lightly coating the bottom of your casserole dish with the remaining No Salt Added Marinara sauce.

- Arrange 5 lasagna noodles in an overlapping fashion until you have a full layer.  

- Next add a thin layer of pasta sauce (from your 2nd jar of sauce) on top of the noodles.

- Then scoop 1/2 of your cheese filling onto the noodles and spread it out evenly.

- Cover the cheese with 1/3 of the Bolognese sauce.

- Carefully place another set of lasagna noodles on top of the sauce.

- Continue layering in this fashion (noodles, pasta sauce, cheese, Bolognese) until you've used all of your noodles and cheese (you should have 3 sets of noodles and 2 layers of filling).

- Finish with one last layer of Bolognese sauce and a sprinkling of mozzerella cheese.

- Cook your lasagna until the cheese on top is bubbly and the insides are thoroughly warmed.  This should take about an hour, but check on it at 45 minutes just in case!

- Once it's cooked, take the lasagna out of the oven, cover it with foil, and let it sit for 10 minutes (this will make the first piece so much easier to remove!)

- Portion, serve, and enjoy with a fresh salad!

Try it out this weekend and let me know what you think- my family loved it!

Have a fit and fabulous weekend,

Sarah 

The Holidays Are Over...

But the healthy new year is just beginning!  Since the holiday season has ended, I'll now be posting on Monday, Wednesday, and Friday.  Take a look tomorrow because I'll be sharing one of my favorite recipes!

Talk to You Then,

Sarah

A Quick Note About the New Year

Hi Everyone,

Just wanted to jot a quick line to say Happy New Year and also just to make a brief request.  If you're like me, you can probably be a bit hard on yourself.  So I just wanted to say... As an added resolution, why don't we all try to be a bit nicer to ourselves?  I know I could definitely stand to try this- as could a lot of the other people in my life.

Instead of the resolutions just being about losing weight, gaining inches here, and losing inches there, can't we change them to: running faster, getting stronger, doing "big kid" pushups and pull ups, taking more "me time," eating delicious, healthy fuel, and loving ourselves just a teeny bit more?  Because the truth is, when you do these things, when you make yourself happy and keep a positive attitude, your other goals really will follow... The pounds will come off, the weight will shift, the fat will turn to muscle.

 Whatever you're working towards, you'll start to see the results because you'll be happier and more motivated to work toward your goal.  Honestly.  Seriously.  Let's give this a go.

Here's to Our Happiest (and FITTEST) Year Yet,

Sarah

PS- This is the sun setting on the negative, self-deprecating crap.  Doesn't it look pretty?