Here's a list of different fitness centers in the Lehigh Valley. Some of these gyms have traditional workout equipment as well as classes such as yoga, pilates, kick boxing, and spin classes. However, there are also other centers listed that concentrate on other forms of exercise such as rock climbing, swimming, dancing, and even gymnastics. Enjoy!
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Monday, February 28, 2011
Sunday, February 27, 2011
Interview with Student, Gym-Enthusiast
I was thinking about a new angle for a post and decided that may be it would be interesting to hear from someone else who isn't me for once! So, I went to the gym and tracked down a student who is very passionate about her gym-time...she goes to the gym everyday for about an hour and a half, without fail. Great. And I was proud of my gym commitment three days a week for an hour, this girl blows me out of the water. Her hardwork definitely pays off though, this college student looks great, feels great, and loves her daily routine.
(Our role model didn't want to be named, so for now we'll call her GE, for Gym Enthusiast)
ME: So what is your daily workout routine like?
GE: I run for 60 minutes depending on the speed, between 6.5 and 7 miles, and then I do an ab-routine from when I used to teach pilates back home.
ME: Do you workout solely to stay in shape, or do you have any other motivations?
GE: I have a really busy schedule and taking an hour and a half out of my day is more for me to relax mentally. I'd rather be doing something physical than just lying around.
ME: Have you always been athletic?
GE: Yea, I played sports in high school and when I stopped having practices daily I knew I needed to do something to maintain my physical conditioning on my own.
ME: Do you ever switch up your workout with classes or anything?
GE: When I'm home I do Zumba and Bikram Yoga, which is the 100 degree yoga, and I really enjoy it! It's awesome.
ME: Do you have any suggestions for those of us who struggle to stay in shape?
GE: You can make small changes that don't necessarily involve going to the gym. You can take the stairs, walk places instead of driving to them, or just do little ab exercises while you're watching t.v. or hanging out!
Well there you have it! Just remember, if she can do it... so can you!
(Our role model didn't want to be named, so for now we'll call her GE, for Gym Enthusiast)
ME: So what is your daily workout routine like?
GE: I run for 60 minutes depending on the speed, between 6.5 and 7 miles, and then I do an ab-routine from when I used to teach pilates back home.
ME: Do you workout solely to stay in shape, or do you have any other motivations?
GE: I have a really busy schedule and taking an hour and a half out of my day is more for me to relax mentally. I'd rather be doing something physical than just lying around.
ME: Have you always been athletic?
GE: Yea, I played sports in high school and when I stopped having practices daily I knew I needed to do something to maintain my physical conditioning on my own.
ME: Do you ever switch up your workout with classes or anything?
GE: When I'm home I do Zumba and Bikram Yoga, which is the 100 degree yoga, and I really enjoy it! It's awesome.
ME: Do you have any suggestions for those of us who struggle to stay in shape?
GE: You can make small changes that don't necessarily involve going to the gym. You can take the stairs, walk places instead of driving to them, or just do little ab exercises while you're watching t.v. or hanging out!
Well there you have it! Just remember, if she can do it... so can you!
Friday, February 25, 2011
Party Time!
My 21st birthday is coming up in a few weeks and I definitely want to have a little party with my girlfriends. Instead of going out though, I decided it would be fun to have a little party at my sorority house and do the cooking with my friends and such. So I did a little bit of searching and found some DELICIOUS healthy appetizers that I'm going to whip up with my girls! I love fun, creative food so I'm just going to make a bunch of these appetizers and make it a sort-a tapas theme night. I thought you guys may enjoy some of the recipes so here goes! (From SELF magazine)
White Bean and Artichoke Dip
PREPARATION:
- Place garlic and rosemary in a food processor and finely chop. Add lemon juice and blend. Add beans and artichoke hearts and puree until smooth, stopping the machine a few times to scrape down the sides. Salt and pepper to taste. Serve with carrot and celery sticks and/or pita bread (not potato chips!). Dip will keep refrigerated for 2 to 3 days.
Asparagus Guacamole
PREPARATION
- Preheat broiler. Wearing rubber gloves to protect your skin, rub chile with oil; broil 5 minutes, turning with tongs so all sides get charred. Transfer to a plastic bag, seal and set aside to steam 10 minutes. Remove stem, skin and seeds from chile and dice. Set aside. (Remove gloves only when you are finished handling the chile.) Fill medium sauté pan halfway with water and bring to a boil. Prepare a medium-sized bowl of ice water. Place asparagus spears into boiling water 3 to 4 minutes or until just tender. Remove and plunge spears into ice water to halt cooking and preserve color. When cool, remove, dry thoroughly and chop into 1-inch pieces. Transfer to blender or food processor, add yogurt and avocado and process until smooth. Transfer to a mixing bowl and stir in remaining ingredients (except chips). Serve with baked tortilla chips.
Margherita Pizza with Arugula
PREPARATION
- To make sauce, combine tomatoes, basil, garlic, and 1 tbsp oil in a medium-sized bowl. Stir well and set aside for up to 1 hour. Mix cheeses together in a bowl. In a separate bowl, combine arugula, remaining 2 tbsp oil, and vinegar. Season with salt and pepper. Make crust. While second side of each crust is grilling, spread 1/8 cheese mixture over cooked side of each crust; dollop each with1/3 cup sauce. (Do not spread.) Top with arugula. Rotate 3 to 4 minutes until bottom is golden brown.
Thursday, February 24, 2011
Grab a Friend!
Sometimes we all need a little push to get us up and going. I've been sick the last few weeks so I'm just getting back to the gym now and motivating myself is definitely not easy. So today, to force myself out of my bed, I have a friend joining me at the gym. We both decided we're going to make each other workout for an hour and then reward ourselves with some frozen yogurt after!
We also thought we'd have a little competition with one another today. We're going to get on the treadmill first and see who can run farther in 25 minutes and then we're going to use the ellipticals and see who can get farther on that for 20 minutes. I know it sounds lame, but it gets the job done, and the loser buys frozen yogurt for the winner... so it's TOTALLY worth it!
Another fun way to workout with your friends is by taking some classes. Spin classes can be great, or my personal favorite, Zumba classes, can be a really fun activity to participate in with your friends. Once it gets nicer out I'll end up going on nice jogs with my friends too! All in all, working out can be easier and more fun with some company!
We also thought we'd have a little competition with one another today. We're going to get on the treadmill first and see who can run farther in 25 minutes and then we're going to use the ellipticals and see who can get farther on that for 20 minutes. I know it sounds lame, but it gets the job done, and the loser buys frozen yogurt for the winner... so it's TOTALLY worth it!
Another fun way to workout with your friends is by taking some classes. Spin classes can be great, or my personal favorite, Zumba classes, can be a really fun activity to participate in with your friends. Once it gets nicer out I'll end up going on nice jogs with my friends too! All in all, working out can be easier and more fun with some company!
Sunday, February 20, 2011
20 Best Foods for Weight Loss
Despite what we'd all probably like to believe, it's a proven fact that to lose weight you've got to make an effort. Whether it's eating healthier foods, or exercising more often, you can't just sit around without making any changes to your lifestyle in order to lose weight. However, there are certain shortcuts that can help you. I was reading SELF magazine the other day and came across an article about different foods that can help you to lose weight. I went onto the magazines website learn some more about it and I thought I'd share it!
(The following is from self.com)
(The following is from self.com)
Almonds
These filling, snackable bites can help keep your blood sugar steady. A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. And the higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. Plus, blood sugar changes cause the body to make insulin, which can increase abdominal fat. Eat almonds on their own, or in almond-butter form.
Apples
An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Credit their high-fiber status—4 to 5 g each—which fills you up. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."
Black beans
According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles. Beans are super fat fighters because they contain the ideal combination of fat-busting nutrients—soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch.
Cauliflower
Cauliflower is also a vitamin C standout: Just 1/2 cup nets you 36 percent of your daily needs. Plus, this cruciferous veggie is a proven cancer fighter—it's been linked to a lower risk of colorectal, lung and stomach cancers. And like almost all veggies, cauliflower is low in calories while still offering filling fiber. This veggie is also super versatile and can make a great replacement for heavier foods. Try cauliflower roasted until crispy as a side dish to burgers or sandwiches, mashed up with a little trans-fat-free margarine to mimic mashed potatoes, or pureed and added to soups instead of cream.
Cinnamon
Everything is nice about this spice. Just 1/2 teaspoon each day can help control your blood sugar and prevent the postmeal insulin spike that can trigger your body to store fat rather than burn it. You can also use cinnamon to bring out the natural sweetness in foods, rather than adding calories from sugar. All spices help you trim down when used to add flavor to foods instead of oil, butter and calorie-laden condiments.
Coffee
Raise your mug to higher metabolism! The caffeine in coffee can raise your resting metabolic rate by about 15 percent, and the effect can last up to four hours—that adds up to 30 to 50 calories burned per day. Plus, people who sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes. Chlorogenic acid, found in coffee, may help prevent insulin resistance, which can lead to obesity and diabetes.
Cottage cheese
One half cup lowfat cottage cheese offers up 14 g protein for only 81 calories. Studies show that protein can help you feel more satisfied throughout the day, which can help you keep your calories in check without feeling deprived. According to a study from Purdue University in West Lafayette, Indiana, women who ate more protein (30 percent of total daily calories) kept more lean muscle, which revs your metabolism, and reported greater perceived satisfaction while cutting calories than women who ate less protein (18 percent of calories).Eggs
Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. Egg protein is filling, so you eat less later in the day. And don't be afraid of yolks—they won't harm your heart.Garlic
Cooking your meals with garlic may help keep you from . Overweight people who sprinkled their food with the zero-calorie spice lost an average of 30 pounds in six months, compared to only a 2-pound loss in the control group. Strong flavors like garlic may make food more enjoyable so you feel fuller faster.
Lentils
Lentils are a bona fide belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish. Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether.Olive oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. Research shows it has anti-inflammatory properties, and chronic inflammation in the body is linked to metabolic syndrome. Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes.Parmesan
Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. And Parmesan is so flavorful, it's easier to stick to one serving.
Pears
Pears deliver a dose of fiber (about 5.5 grams per medium-sized fruit), which helps keep you satisfied long after you eat them. But that's not where their fat-fighting power ends. A Brazilian research team found that a group of women who included pears in their diet each day lost more weight than the group who included oat cookies—even though the pears and the oat cookies had the same number of calories. Slice pears up and dip them into nonfat plain yogurt for a snack, dice them and add them to salads, or poach them for dessert.Portobello mushrooms
Portobellos are naturally low in calories and have a "meaty" texture. Use them in place of beef in savory dishes to cut fat (and calories). One cup of portobello slices contains fewer than 20 calories and virtually no fat. Chop them up finely and replace half of the lean ground beef in your burger, meatballs or meat loaf with 'shrooms to cut the fat and calories. Or slice up a portobello and toss it into a stir-fry in place of protein to reduce the calories without losing flavor!Quinoa
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 g per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours. Serve quinoa instead of rice with stir-fries, or cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes and top with 1 tbsp each of raisins and chopped walnuts for a warm, satisfying breakfast.Red bell peppers
These sweet veggies are super sources of vitamin C, and adequate intake of the nutrient has been associated with having a smaller waist. Plus, C has been shown to bolster immunity and prevent cell damage. Slice up peppers and toss them into soups, sandwiches or salads. Just half a pepper offers up 75 milligrams of C, the recommended daily dose.
Tomatoes
Whenever you munch, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness—making you less apt to overeat. Tomatoes contain oligofructose, a fiber that helps sustain the effects of CCK in your stomach. Bonus: Lycopene, a compound found in tomatoes, has been shown to protect you against sunburn and may help reduce the risk of certain cancers.Vinegar
Don't be shy; drizzle away. Vinegar provides a simple, practically calorie-free way to add flavor to a wide variety of foods (it's great in anything from soup to sliced strawberries), and research indicates it might also increase feeling of satisfaction after a meal. According to a 2005 study in the European Journal of Clinical Nutrition, healthy volunteers fed white bread along with vinegar had lower blood sugar and insulin responses and felt fuller than volunteers fed only white bread. Lower insulin levels can prevent an abrupt drop in blood sugar, which would otherwise trigger hunger. And feeling fuller on the same amount of food can help you stick to your healthy eating plan.Wild salmon
Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.Yogurt
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, those on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
Saturday, February 19, 2011
P90X
So this weekend I'm away from Lehigh visiting a few friends at University of Pennsylvania in Philadelphia for the weekend. Because it's a weekend away, I've convinced myself that it's ok to not worry about the gym and let myself eat whatever I want. As wrong as I know that is, it's also inevitable... so I'm giving myself a break.
However, come Monday when I feel disgusting and unhealthy I'm going to kick my ass with a workout video that my friends have told me about. It's called P90X and supposedly, after I do it my body is going to hate me. I've never been a fan of video workouts, simply because sometimes I have a hard time motivating myself, but I thought I'd give it a shot and see if I like it. Below is a video clip of one of the videos and if anyone wants to check out the website I'll post that as well!
However, come Monday when I feel disgusting and unhealthy I'm going to kick my ass with a workout video that my friends have told me about. It's called P90X and supposedly, after I do it my body is going to hate me. I've never been a fan of video workouts, simply because sometimes I have a hard time motivating myself, but I thought I'd give it a shot and see if I like it. Below is a video clip of one of the videos and if anyone wants to check out the website I'll post that as well!
Wednesday, February 16, 2011
Drink Water to Curb your Appetite!
So we all know (or at least I hope we all do) that water is vital for all of us to live. I myself am not an avid water drinker like I know I should be in fact, I probably don't drink enough water on a daily basis at all. I've read in magazines forever that we should all be drinking 8 glasses of water a day and quite frankly, the only time I probably attain that goal is if I'm sick... or hungover.
However, recently I came across an article while reading a magazine on the elliptical about how water can actually help you lose weight too. This fact STILL hasn't made me drink more water but maybe it'll help you!
Ok, so here's how it works: It takes 20 minutes for your body to realize when it's full. If you drink two glasses of water before every meal, (or even more if you'd like) your appetite will shrink significantly and your body will realize it's full after eating a smaller portion of food than usual. This isn't a diet trick that will help you shed pounds in days, it's more of a gradual process, but it can't hurt to try!
If you want more information on studies for this new trick, check out this article from US News Health.
However, recently I came across an article while reading a magazine on the elliptical about how water can actually help you lose weight too. This fact STILL hasn't made me drink more water but maybe it'll help you!
Ok, so here's how it works: It takes 20 minutes for your body to realize when it's full. If you drink two glasses of water before every meal, (or even more if you'd like) your appetite will shrink significantly and your body will realize it's full after eating a smaller portion of food than usual. This isn't a diet trick that will help you shed pounds in days, it's more of a gradual process, but it can't hurt to try!
If you want more information on studies for this new trick, check out this article from US News Health.
Sunday, February 13, 2011
Jumpstart your Monday!
It's no secret that Mondays can be a struggle... in fact, I dread Mondays. I usually roll out of bed too late, grab a bagel with butter on my way to class and within an hour, my stomach is rumbling while I'm stuck in class. Recently I decided to find some quick, easy, yummy and healthy breakfasts that can help keep me fuller and satisfied longer. Well, I hit the jackpot when I came across a website called "Eating Well" because sure enough, it had some great recipes for healthy breakfasts that only take about 10 minutes to prepare. I thought I'd share a few of my favorites so here they are! Enjoy!
Breakfast Parfait
Preparation Time: 10 minutes
Ingredients: 3/4 cup low-fat cottage cheese or low-fat plain yogurt, 1 cup of pineapple chunks, 2 teaspoons of toasted wheat germ.
Place the cottage cheese or yogurt in a small bowl and pour the pineapple chunks on top. Lastly, sprinkle the wheat germ to finish it off.
Breakfast Taco
Preparation Time: 15 minutes
Ingredients: 2 corn tortillas, 1 tablespoon of salsa, 2 tablespoons of shredded reduced-fat cheddar cheese, 1/2 cup of liquid egg or egg substitute like Egg Beaters.
Top tortillas with salsa and cheese and heat in the microwave for about 30 seconds, or until cheese is melted. Coat a small pan with cooking spray, heat over medium heat and cook the eggs until cooked through for about a minute and a half. Divide the eggs between the two tacos.
Banana-Berry Smoothie
Preparation Time: 5 minutes
Ingredients: 1 1/4 cups of orange juice, 1 peeled and sliced banana, 1 cup of frozen blueberries, blackberries, or raspberries, 1/2 cup of ice cubes, 1 tablespoon of sugar.
Combine orange juice, bananas, berries and ice in blender. Cover and blend until frothy and smooth and sweeten with sugar if you'd like!
Breakfast Parfait
Ingredients: 3/4 cup low-fat cottage cheese or low-fat plain yogurt, 1 cup of pineapple chunks, 2 teaspoons of toasted wheat germ.
Place the cottage cheese or yogurt in a small bowl and pour the pineapple chunks on top. Lastly, sprinkle the wheat germ to finish it off.
Breakfast Taco
Ingredients: 2 corn tortillas, 1 tablespoon of salsa, 2 tablespoons of shredded reduced-fat cheddar cheese, 1/2 cup of liquid egg or egg substitute like Egg Beaters.
Top tortillas with salsa and cheese and heat in the microwave for about 30 seconds, or until cheese is melted. Coat a small pan with cooking spray, heat over medium heat and cook the eggs until cooked through for about a minute and a half. Divide the eggs between the two tacos.
Banana-Berry Smoothie
Preparation Time: 5 minutes
Ingredients: 1 1/4 cups of orange juice, 1 peeled and sliced banana, 1 cup of frozen blueberries, blackberries, or raspberries, 1/2 cup of ice cubes, 1 tablespoon of sugar.
Combine orange juice, bananas, berries and ice in blender. Cover and blend until frothy and smooth and sweeten with sugar if you'd like!
Celebrity Workout: Reese Witherspoon
I've always been a huge fan of Reese Witherspoon whether she's playing a ditzy student in Legally Blonde or an innocent saint in Cruel Intentions. I can't recall a single time I've ever seen her at an awards show, in a movie or in a snap shot from the paprazzi looking anything but great, and for that, I envy her! I did a little bit of snooping to figure out what Reese does to stay in shape with a thriving career, two kids, and while also dating, and I came across an article from "thecelebrityworkout.com". Turns out that Reese does quite a bit of yoga and running to keep her body tiny, toned and in shape! Check out just what she does!
Saturday, February 12, 2011
Sick Days Suck.
Well it's that time of year.... a sniffle here, a sneeze there, a constant sore throat. It's flu season and for a college student like me, there's pretty much no escaping. Even after being "attacked" with the flu shot from my mom's doctor-boyfriend, I've still managed to catch quite a cold along with the rest of my friends. All week long I've flirted with the idea of hitting the gym but the one day I tried to go I was rudely reminded that going to the gym sick is a TERRIBLE idea.
My chest burned, I couldn't stop coughing and once I was home I felt infinitely worst (and I'm still paying for it almost a week later). If you aren't feeling 100% then give yourself a break and let your body rest up a bit because not only is the gym a raging infestation of germs (sorry for the visual) but your body is working out enough fighting off whatever sickness that's made its way into your system.
Here's an article from CNN about working out while sick and why it's a not the greatest of ideas!
Sunday, February 6, 2011
Super Bowl Slim Tips
Even if you're not the biggest of football fans, I think we can all agree that one upside to such a hyped up sporting event is of course...the snacks! From buffalo wings, to pizza, to sweets like brownies and cupcakes, for some people (like myself), the super bowl spread can be a dangerous place. Being a college student, it's inevitable that I'll be spending my super bowl Sunday at my friend's frat house and it's even more inevitable that I'll also out eat most of the boys there (I'm known for my excessive appetite). Basically what I'm saying is: THERE'S NO HOPE FOR ME! SAVE YOURSELF! Which is why I'm posting an article from det.com to help those of us who are trying to fight off the super bowl buffet. The article also gives a few alternative, healthier recipes for some of super bowl Sunday's most popular snacks which I'll also post below. Enjoy!
Tips for skipping the game-day weight-gain!
Tips for skipping the game-day weight-gain!
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