"Fav Food Gone Healthy, Healthy Recipes: Part 3

Hope you’re enjoying this wonderful summer and not annoying your love one with your new diet plan. They’re not buying into your new lifestyle yet but as soon as they start seeing your results they will join you. This weekend, we’re going to play a trick on them with the “Fav Food Gone Healthy”, I guarantee when they see you serve this meal. They will wonder if you’re still dieting.

By now you should be over eating Pizza and Cheeseburgers. You should be proud of yourself. You have eliminating all the bad food from your system. This week let’s get down and dirty, we’re going to eat beef. It’s another four letter word some gym goers stay away from. I’m here to tell you that there’s nothing wrong with beef. Too much of it can
be hard on your digestive system, I usually have it once a week and today is the day.

This Friday's "Favorite Food Gone Healthy":

You'll need:
1 london broil
low sodium soy sauce (enough to cover steak in shallow dish or zip lock bag)...
1 bag of pre-washed lettuce
1 cup grape tomatoes halved
1 sliced red onion...half can of rinsed black beans
1 cup of cooked whole wheat pasta (penne or rigatoni work best)
1/4 cup of olive oil
1/4 cup of balsamic vinegar
1 tbsp italian seasoning   

You will:
- marinate the steak in soy sauce for 1 hour or more
- grill or broil 8 minutes on each side
- let it rest while you toss together the rest of the ingredients
- slice steak and serve over salad mix

I can’t wait to eat

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"Shake it up: Benefits of a Protein Shake"

I’m going to be honest, 15 years ago protein shakes tasted like crap. Then the makers of the shakes wised up and designed something flavorful and now you can drink a shake that tastes better than a milk shake. So why not grab a shake?

There have been several studies regarding the benefits of protein shakes. Some researchers argue that protein shakes can be harmful to kidneys or bones. Others say it’s the best alternative source of protein. I’m believe protein shakes are beneficial to your diet plan and I personally drink them.

Most of us do not take the proper amount of protein that the body needs for cardiovascular function, muscle growth and muscle regeneration. Take note, without a sufficient amount of protein, muscle will not regenerate or heal as fast as they should and this will lead to injuries. This is one of the many reasons why protein is essential. Protein shakes will assist you in attaining an adequate amount of protein.

Protein shakes are a quick and easy way to get in the sufficient amount of protein that your body needs. You can grab it on the go or have one as you’re waiting on your trainer/training partner. Some also use it as a meal replacement.

Again, I’m in favor for having protein shakes. I find them beneficial and enjoyable. It’s an easy way to get enough protein for the day.

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Hump Day Fitness Challenge: Part 3

“The Humpty Dance is your chance to do the hump .Do the Humpty Hump, come on and do the Humpty Hump!” We are jamming today. I’m sure this song has brought back a few memories with the lyrics to the “Humpty Dance”. Now ,let’s gather ourselves and get ready for another challenge this week. We presented a cardio challenge last week, having you do 30 minutes of cardio post workout. This week we are going to stay in the cardio family, but we’re going to make it more exciting.

There are several ways to perform cardio: running, walking, jogging, biking, swimming, hiking, kickboxing, etc. We are all aware of these fitness cardio exercises and I’m sure you enjoy doing them. This week, 2daybefit is going to make it more exciting for you and you will also be able share this new challenge with your other half.

This week’s challenge?  Dancing!

Oh, yeah. We all love to move our bodies when we hear that song on the radio that gets you going. I’ve seen a few of you dancing during your training session. I can’t laugh, because I do the same. This week I want you to take your significant other out t for a weekend of good old fashioned dancing. If the dance party or club scene isn’t your thing, venture off to a dance studio.

There are several dance studios and I’m sure your local gym offers Zumba or Salsa cardio dance classes. So get up and shake your butt to the beat a few times this week.

Dancing 3 times this week
        - at least for 45 minutes, any day

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"Not Food , Shoes: Rewards for reaching your goals"

You’ve been doing a phenomenal job with your training. Your diet is on point, you kick butt in the gym and you have become a cardio machine, now it’s time to reward yourself. Not with a burger and fries or a large pizza, but with something that will grant you great pleasure without interfering with your new fit lifestyle.

Many of us seek to stuff our faces with the food that we’ve cut out of our diets. This is not the solution. Honestly, this will probably make you sick and most likely you’ll regret it the next day. You have worked too hard shredding that tire around your waist to scarf down a pound of wings with a pitcher of beer. You owe yourself more than that. Celebrate your success with something other than food.

2daybefit has a list of ways to celebrate your self-accomplishments instead of reverting back to old, bad eating habits.

Alternative Rewards:

- Makeover

- New haircut

- Massages

- New shirt, pants, clothes, etc

- Shoes

- Guy/Girl night out

- New purse

- Vacation to show off that new body

Pampering yourself with other great pleasures is far better  than indulging in a meal of crap. Remember if you are on a fixed meal plan, doing anything extreme is the last thing you want to do, when you have made the sacrifice to change your habits.

We feel that it's important to reward yourself to recognize the progress you have made and the leaps and bounds you’ve gone converting to this new health and fit lifestyle.

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"American Idol to Fitness Idol: Your Favorite Celebrity's Training Program"

How did she do it? All of America is wondering how Jennifer Hudson became a fitness icon. Hard work!!! Nothing more, nothing less. She worked her butt off - no pun intend. Her focus and determination has been an inspiration to all, men and women alike.

So, you understand the right mindset is crucial but how did she do it? Proper diet and exercise routine.

According to Hollywoodlife.com, Jennifer worked with Celebrity Trainer Harley Pasternak. She designed a 25-minute circuit training regimen that included cardio, lunges, shoulder presses, and ab exercises five days a week. Jennifer worked her way up to 50 minutes and an additional 25 minutes of cardio.

For 2012, Jennifer has a new redesign program as reported on Dr. Oz. She still has a circuit routine, which I love. Her routine is short, sweet and simple. Yet, it targets her upper and lower body, core and cardio. Let’s take a peek:

Workout Routine

• 1. Sit-ups
• 2. Push-ups
• 3. Squats

“PERFORM 25 REPS OF EACH EXERCISE BACK TO BACK AND REST FOR 1 MINUTE. COMPLETE THE CIRCUIT 4 TIMES.”

Cardio Routine

• 1. Jump rop

“25 MINUTES STRAIGHT OR FOR BEGINNERS 5 SETS OF 5 MINUTE ROUNDS”

First, I would like to thank Jennifer for continuing to motivate all of us by  leading a healthy and fit lifestyle. Her inspiration will undoubtedly encourage others to strive to achieve and accomplish their goals for many years to come.

So jump on board and become an “American Fitness Idol!”

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Part 3: Glutes

It’s the new fad in the fitness industry that everyone is raving about, the glutes. Yes, the good old buttocks. You’ve seen workout videos “The Brazil Butt Lift video” and all the others. It reminds me of all the ab workout videos from the 90’s. Everyone woman and man loves that tight firm butt, but for different reasons.


The glutes are nice to look at but they also play an important role in lower back pain. Most Americans have under-active glutes and which cause an overactive erector spinae (lower back). The glutes being the larger muscle should be the first to fire when walking, jogging, running and etc. With the erector spinae firing first make that muscle work hard then it should, causing lower back pain. Having a strong butt will help alleviate that back pain.

So this week’s workout is strictly targeting the booty. Ladies enjoy and guys keep focus on your workout instead of hers, because you need the work as well.

June 24 - Glutes
Glute bridges -DoubleLeg (DL) compound with Single Leg (SL)
            -3 sets x DL 10 rep => SL 10 reps each leg
Glute Kickbacks
            -3 sets x 12 reps each leg
Kneeling squats
            -3 sets x 12
Squats
            -3 sets x 12
Glute bridge hold -Double leg
            -3 sets of 45 secs or 60secs

Cardio/Self Myofascial Release
45 minute stair master
TIME                           Speed
45                                7        

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"CEO Of Your Body, One Day At A Time"

We all have goals in life. Some are to become CEO, some are to be married and some are to travel the world. Yet these goals have to start from somewhere. We don’t just wake up in the morning operating our own business. We don’t walk into to Starbuck, met someone and get married that next day. All these things take time to build and we have to work hard to accomplish them. Your approach to fitness and health should be the same.

“One day at a time”, this is how you should approach your long term goal, by setting short term goals. Too many people stress themselves when it comes to their fitness goals. Expecting to lose 20 pounds, shedding 4 inches off their waist, and having a 6 pack all in 3 weeks, sorry to tell you, that’s not happening. Love your ambition but that isn’t reality. The key for any type of success comes from setting short term goals. This has been proven model in all facets of life. Now check-out these few tip by 2daybefit to help facilitate your goals.

Short Term Goal: 2daybefit style

- add an extra cardio day
- reducing fat and sugar intake, eating a balanced diet and vegetable intake
- drinking an extra glass of water
- set workout goals (this week you did 25 sit-ups next time make it 30)
- losing 1 pounds per week
- stretch everyday
- go to the gym an extra day (instead of 2 make it 3)

Short term goals help set the trend for long-term weight-loss, fitness and overall health. Focusing more on what you can achieve per week will keep you motivate and drive you to set a more short term goal. In no time you have become the CEO of your body.

Fav Food Gone Healthy: Part 2

We’re back with another edition of “Fav Food Gone Healthy” by 2daybefit, LLC. Last week, we enjoyed ourselves to a wonder Chicken Stir-Fry. This week we are going to move to the sea. Most of you will be relaxing on the beach this scorching hot weekend. So let’s have a meal that’s lighter and will still have an enjoyable taste. Remember, you've made the commitment to lead a healthier lifestyle - a regular workout schedule, a tight meal plan, even drinking less.  

Ok, let’s get down to it. By the way, we’re still not eating at Sal's Eatery or Pedro's Picnic Place. I know you're still missing that greasy Cheeseburger and Fried Chicken.  But, I don’t want you to feel guilt for going to Ronnie’s Burger Shake or Mattox Chicken Hut. So, let’s make those favorite meals healthier. I'm talking half the fat and calories!

This Friday's "Favorite Food Gone Healthy" :

Mahi Mahi Kabobs

You'll Need:
Wood skewers soaked in water for 30 minutes
2 Mahi Mahi filet
2 tbsp of extra virgin olive oil (EVOO)
1 tbsp of dried thyme
Juice of a lemon
Half red onion
1 Yellow bell pepper
Cubed pineapple

You will:
- Cube the fish and veggies and season them with the lemon juice, EVOO and thyme;
- Then skewer the fish veggies and pineapple alternating;
- Cook on a grill or skillet on medium heat for 7 minutes on each side;
- Serve over spinach or lettuce and enjoy!

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"Eat On The Run"

I hear the same complaints from every client and every friend I have that’s on a set meal plan. “I don’t have the time to eat that many times in a day” or “I’m too busy to eat 5 to 6 times a day.” STOP!!! Please stop with all of the excuses, if you want something bad enough you will find time to do it. You have time to walk around in the mall shopping for a new pair of shoes or go get your hair or your nails done. You have time to sit at the bar to watch the game. So don’t give me those excuses. MAKE TIME!!!

I notice when people want something bad enough, they make time for it. When you like that guy or girl, no matter how busy you are, you always make time and put in the effort to spend time with that person. You need to treat yourself the same way - make time to plan out your meal plan.

Here are a few tips that we have adapt at 2daybefit :

• Prepare Ahead: Cook your meals for the next day or the next few days. This is most effective on a Sunday.

• Protein shakes/Meal replacements: Easy to prepare and easy to pack. This is a great way to get in that in-between meal at work or at the mall

• Quick and Easy: Can tuna/chicken, Peanut butter and Raw vegetables. These are a few meals that does not need a microwave or have to be prepared

I hope these tips will help you to achieve your goals. Don’t forget “If you want it bad enough, you will do it.” So stop complaining and “Do it.”

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Hump Day Fitness Challenge: Part 2

In last week’s Hump Day Fitness Challenge, 2daybefit, LLC challenged you to do Push-ups and Sit-ups everyday for a week during the commercial breaks of your favorite show. The response was WEAK, so let’s keep it moving to this week’s challenge.

Most gym goers love to hit the weights and do all of the aerobic classes. But, sometimes that just isn’t enough. Sometimes we need go that extra mile in order to see results.

Now, it’s that time again to unwrap this week fitness challenge.

This week: 30 minute cardio post workout.   Yes, I know you hate it, but it has to be done. Cardio is one of the most important phases of training. Cardio will not only help burn those extra unwanted pounds but there are many other benefits to doing cardio including:

- Cardiovascular health

- Metabolism increase

- Recovery aide

Challenge yourself by staying an extra 30 minutes to achieve the health and look you want. For those who have been doing cardio, increase your time by 10 minutes in order to push yourself.

Pain is weakness leaving the body or, in this, fat. So jump up on that cardio deck and bang out the cardio exercise of your choice.  Keep track of the days as well as durations and email us with your results at the end of this week’s challenge to info@2daybefit.com.

Don’t forget, if there’s any particular area you want to focus on feel free to ask us and we will feature it in our Hump Day Fitness Challenge Blog.

Get down and get fit 2day with the Hump Day Challenge!

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"Doing It All Wrong"

Form and Technique.  The dynamic duo that promises an injury free, strong and stoic figure.  

It hurts me to my soul to watch people with bad form.  I cringe every single time when someone is attempting to do flies but it looks more like a straight arm seal clap.  Instead of flies, you can call it, “I’m trying to tear my shoulder out of place.”

And, don’t get me started on squats.  When I see squats performed incorrectly I shake my head and I have to say something because it hurts to watch.

Proper form is crucial to prevent injuries so when you workout, focus on correct form.  I cannot stress that enough.

In addition,  technique can be lost as you fatigue.  I stop my clients from continuing an exercise when I’ve noticed their fatigue is compromising their technique.  Improper technique will curtail muscle activation.

We all tend to lose sight of muscle activation.  Technique is key here.  For example, I hear trainers and gym buddies yelling “Go deep” as someone performs squats.  This is wrong.  When squatting, you should only go as deep as your range of motion allows. A squat is only complete when you return to the upright position, squeezing the glutes.

Firing the muscle and keeping the core tight should be your focus during any drill. Doing so will promote great posture and muscle growth.

Seek the help of a trainer if there’s any uncertainty your form and technique are correct.  A good trainer will make certain you accomplish your goal in achieving that body you want.

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Part 2: Killer Abs

Surprise!!! You have six pack abs!  We all have abs. Yes, we do. The problem is some of us have a layer of fat that is covering it. But don’t worry, we’re going to reveal those abs!

Ladies, I know you want that flat stomach. And guys, you want that rock hard 6 pack. Trust me, I wanted the same thing at one point.  Let me share with you what worked for me:

Cardio, proper dieting and working out.  Take note, they all equally matter.  Here is the 2daybefit ab workout, so you feel comfortable taking your shirt off anywhere.

June 18 - Killer Abs
Monday
Between Sets
Decline sit-up
-3 sets of 25
Leg Raises
-3 sets of 25
V-ups
-3 sets of 25
Wednesday
After workout before cardio
Ab Roller
-3 sets of 25
Planks
-3 sets of 1minute hold
Alternating Heel Touch
-3 sets of 20
Friday
Between Sets
Air bike
-3 sets of 40
Plyo/Exercise Ball Crunches
-3 sets of 25
Plyo/Exercise Ball Pull-in
-3 sets of 12

Cardio/Self Myofascial Release
45 minute stair master
TIME Speed Incline
0 - 45   3.5     7

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"Making Cents of Fitness: Your Favorite Celebrity's Training Program"

Fellas, It’s your turn to discover the routine of your favorite celebrity. 50 Cent, yes I’m sure you’ve seen him and ask the question “what is his workout routine”. Trust me, it’s something that we can all do and I’m sure your lady will push you to do it ;). 50 uses a workout split of upper and lower. Accord to fortiusfitness.com, this is 50’s split:

• Monday: chest, shoulders, triceps
• Tuesday: back, biceps
• Wednesday: lower body, HIIT
• Thursday: chest, shoulders, triceps
• Friday: back, biceps
• Saturday: lower body, HIIT
• Sunday: rest

This split give his upper and lower body a chance to rest before attacking it two days later. Rest and growth are the keys to any workout regimen. So let’s dive into 50’s routine, his plan is design for looks and for work. As a performer, he trains with extreme intensity in order to maintain endurance onstage. He does what is describe as “40 minutes of Hell” to duplicate his onstage performance, this is according to squidoo.com. Here’s an example of one of 50’s workouts:

• Pushups: max in 60 seconds (no rest)
• Pull ups: 12-15 reps (no rest)
• Chin ups: 12-15 reps (1 minute rest)

• Arnold Dumbbell Press: 12-15 reps (no rest)
• Seated Cable Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Arnold Press: 12-15 reps (no rest)
• Seated Rows: 12-15 reps (no rest)
• Medicine Ball Toss: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Dumbbell Alternate Curls: 12-15 reps with Olympic bar (no rest)
• Dips: 12-15 reps (no rest)
• Medicine Ball Chops: max in 30 seconds (1 minute rest)

• Power Cleans: 8-10 reps (no rest)
• Single Leg Squats: 12-15 reps (no rest)
• Squat Jumps: max in 30 seconds (1 minute rest)

Cleans: 8-10 reps (no rest)
Single Leg Squats: 12-15 reps (no rest)
Squat Jumps: max in 30 seconds (1 minute rest)

As you can see, the intensity of this workout is extremely high. His program is design for an advance gym goer. Beginners don’t be discourage, you can always modify 50’s program to fit your level of training by cutting down the reps and extending the rest periods.

Now it’s your turn to go make cent of your workout. Enjoy!!!

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Training Buddy: Pro's and Con's

We know the feeling all too well - after a day of work, running errands and just the day-to-day grind, we get into that lazy mode and want nothing more than to go home and go to sleep. This is every gym goers kryptonite.   Even the most avid fitness buff falls victim...especially when there’s noone to call and help to get them out of that funk.

The conversation with your significant other goes a little something like this: “Damn, I should have gone to the gym,” shaking your head with a glass of red wine in hand.  However, if you would have had a gym partner you had to call - to hold you accountable - the conversation would go more like this:  “Damn, I didn’t want to go to the gym but, I’m so glad I got kicked in the ass and was pushed, “ smiling with a glass of ice cold water in hand.

So, why do you really need a training buddy?  For one, the reason described above.  You’re being held accountable and you’re holding someone else accountable.  Now, that’s just stepping foot in the gym each scheduled workout day.  A training buddy gives you the added benefit of someone in your corner, your devoted cheerleader, motivating you to push out that last rep, encouraging you to push harder when you only want to quit.  There’s no better feeling when you’re challenging your body and mind, to have a partner right there with you high fiving, giving you a pound or a smack on the ass - if you’re into that sort of thing.

In addition, it is crucial for your safety to have someone spotting you as you squat, push, pull and press.  Many people don’t train to their fullest potential because of fear they won’t be able to push that bar up off their chest.  Being cautious is key but, imagine your own personal records you’d break, feeling confident enough to throw on two more 25lb plates because your training buddy is there to get you out of trouble and help prevent serious injury.

Despite the incredible benefits of a training buddy, there are cons.  Since you are depending on another person with a different schedule, responsibilities and habits, you risk dealing with someone who is always flaking out or always too hungover to really be into the workout.  And, instead of encouraging you to go to the gym, they’re trying to convince you to skip today and go tomorrow.  But, if there are no extenuating circumstances keeping either of you from the gym besides severe lazy mode, then why not go TODAY?  Those types of training buddies get real good jaw workouts is all, bumpin’ their gums, bamboozling themselves.

Furthermore, having a training buddy makes it yours and her/his time rather than your time.  Many of us cherish this alone time to focus on ourselves - treating ourselves to some well-deserved, hard-earned personal space to zone out and do what’s important for you and only you.  Nothing worse than your gym session (time from the spouse, kids, boss, etc.) turning into your training buddy’s one-man pity show or you just become a wingman as your buddy tries to get the girl in the pink top to notice him.

My suggestion?  Test out both methods.  Commit to at least two weeks with a training buddy.  Maybe you’ll have to “kiss” a few frogs.  If you find you’re actually more productive and you get results alone, by all means, be a solo gym rat - but, do recruit someone to spot you when you’re going to push your limits and surpass your comfort zone.

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Fav Food Gone Healthy

New segment to the 2daybefit blog to jump start your healthy, fun filled weekend. So, you've made the commitment to lead a healthier lifestyle - a regular workout schedule, a tight meal plan, even drinking less.  Good for you! I know it's working out great.

On the flip side though, let's be real, eating healthy can get boring and hard as hell! I know you're missing the pizza and chicken parm and burritos.  I'm here to say, you can have all that! Just not from Fat Sal's Eatery or Pedro's Picnic Place.  You can easily make healthier versions of your favorite meals. I'm talking half the fat and calories!

This Friday's "Favorite Food Gone Healthy" :

CHICKEN STIR-FRY

You'll Need:
2 tbsp extra virgin olive oil or coconut oil
1 crushed garlic clove
1 skinless, boneless chicken breast
1/4 cup low sodium soy sauce
1 tsp ground ginger
2 cups frozen Chinese vegetables, thawed
1/2 cup cooked brown or jasmine rice

You will:
- Heat oil in a medium sized skillet, medium temp;
- Cook chicken for 8 minutes on each side, then remove let it rest;
- In the meantime, heat crushed garlic in the same pan you cooked to the chicked;
- Throw in the vegetables, soy sauce and ginger, stir;
- Dice chicken and add to the cooking veggies, stir;
- Mix it all together in the pan until everything is well coated with seasoning and the veggies are to your liking.
- Serve over rice and enjoy!

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Milk, Does It Really Do A Body Good?

Ever noticed that humans are the only mammal to drink the milk from another animal?   A dog doesn’t drink the milk from a cat.  Seems silly, right?  So, is it really necessary for our bodies to have cow or goat milk?

Is it really milk if it comes for a nut, bean or rice. I’m just saying, white chocolate isn’t chocolate
if it’s white!

I digress.

Let’s get down to the nitty gritty.  Milk is crucial for infants in need of nutrients from their mother but, if you’re reading this blog, you’re not an infant anymore. So why are you still drinking milk? Let me show you the caloric breakdown in milk per cup:

Whole Milk - 150 calories
2% - 120 calories
1% - 100 calories
Skim - 80 calories

For those who drink milk with any of your meals, it’s like having another small meal in liquid form. At 150 calories, you’re better off just drinking a glass of milk as a snack in between meals.

According to an article in Bloomberg Businessweek, studies show that  “Milk fats are hard to digest, requiring the liver to secrete a form of bile high in sulfur to help break them down in the intestines.”  That doesn’t sound good at all.

Sorry to throw the cow under the bus but, if you’ve eliminated bad fats from your diet, yet, continue to gulp down milk then you’ve still been ingesting high levels of saturated FAT.

There’s ongoing debate on when humans should stop drinking cow’s milk.  Many agree at the start of puberty.  Again, if you’re reading this blog you’re not a baby...and, you’re trying to sculpt a lean, sexy physique.  Well, then, put the milk down and get yourself some damn water!  To learn about the benefits of water, read my earlier blog titled “H2-Oh!”  

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