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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Tuesday, December 21, 2010


For all those procrastinators out there, time is running out for holiday gift shopping! What about those who have finished shopping but cannot figure out what to get those two pesky people that are impossible to shop for? How about that athlete that has EVERYTHING, what to get them?

Grab some eggnog, take your laptop over to the fire and relax. I'm writing to help everyone out who is stumped for gift ideas, struggling to find what to get the casual exerciser or the committed athlete and those who just need better fitness gift ideas under a budget; because let's face it we could all use some extra spending money.

Here is the SPORTSnFITNESS Holiday Gift Guide:

Exercise Ball (For all levels)
- This makes a great gift for a beginner or novice or even conditioned athletes. The exercise ball can be used in so many different ways to work the body in and outside of the gym.
- Be sure to get the right size (55cm for shorter, 65cm or 70cm for taller/larger) which can start as low as $7-$15 at Wal-mart, Target, etc.

Diet Dorm Planner (For the college-bound)
- Avoid the dreaded freshman 15 with this planner. Let's face it, even a college senior would benefit from this book.
- Find this gem online (try, Amazon, eBay & others) for under $10.

Heart Rate Monitor (For the beginner or novice exerciser)
- Keeping track of exercise intensity with a heart rate monitor ensures higher success. Great gift and easy to use!
- There are a variety of monitors ranging from $20-$200, so be sure to investigate or present a gift where they pick it out and you pay for it.

Fitness DVDs (For all ages and levels)
- Change things up with a fitness themed DVD. If they are always using the same DVD or their daily walks are getting stale, switch it up with a Tai Chi, ZUMBA DVD workout. These run from $15-$25.
- For the more conditioned exerciser, try something more intense and demanding like P90x, but beware this DVD set will cost you in the neighborhood of $100.

Yoga Mat (For the serenity or aerobics type)
- Yoga mats are great whether you do yoga or not. Even those who are always doing aerobics classes would benefit from their own mat rather than using public mats at the gym.
- There are a variety of patterns, styles and thickness which range from $12-$80.

Jump Rope (For all levels & ages)
- Jump ropes are great for portable cardio. Perfect for the frequent traveler or those who don't have a gym membership.
- Most ropes are within $7-15 range. (Try Toy store before heading to sports stores to save some cash)

Toning Shoes (For all levels)
- These shoes are great for additional support and of course for toning up the backside of the body.
- These can range from $40-$100 (Reebok, Skechers, New Balance etc) and be sure to get the correct size!

George Foreman Grill (For the grill master/meat lover)
- These popular grills are great for reducing fat and grease while grilling.
- These grills come in a variety of sizes and options (removable grilling plates for easier washing) ranging from $14-$90.

Iron Gym (For at home workouts)
- This piece of equipment is great for at home workouts and is very versatile. Use for pull ups, dips, abs, push-ups and more! All they need is a door frame and they will be fitter in no time!
- There are several variations of the Iron Gym, but are essentially same thing ranging $20-$40. You can also pick up Ab Straps for $20 as an add-on.

Fit Deck Workout Cards (For those at a plateau)
- These cards are great for someone who has hit a plateau in their workout regime. These portable cards are great for those who travel and can even be used by professionals! (I personally use them for my clients)
- There are all different categories and package deals with price from $20-$60. (

Healthy Gift Basket (For the health-conscious)
- Trash those gift baskets with bruised fruit or cookies and candy. These healthy gift baskets are chock-full of healthy and nutritious items like salmon, nut mix, dried fruit, fiber-rich pastas etc.
- You can even shop by category, Ex: Gluten Free, Organic, Vegan etc with prices ranging $40-$80. (

Kettlebells (For the intermediate/advanced)
- If you're willing to splurge and you know they will appreciate and use the kettlebells, I would highly recommend them! Kettlebells are a great dynamic alternative for dumbbells and typical weight machines.
- Be sure to get the right weights and of course have a trainer or someone who is knowledgeable on these. Kettlebells range from $20-$80 depending on weight.

Billy Blanks AB Bootcamp (For those pesky abs)
- For anyone looking to target the pesky stomach pooch, this is a great DVD to use! I personally use this DVD and swear by it (sore every time!). It's a great investment and a lot of fun, for under $20. (Try eBay, Amazon, Overstock, FYE etc.)

Reflective SPI Belt (For the dedicated runner)
- For the committed runner you know who runs at 4am, 11pm and never takes a day off. This belt sits low not to irritate and has a reflective belt with zipper pouch.
- The belt costs $30 and is available in select sports store or on their website (

Gym Membership (For EVERYONE!)
- Everyone should be in a gym working to achieve better health and wellness. For those who have New Year's Resolutions to improve their health, this is the perfect gift.
- Depending on facility, you can buy just 1st month of membership or pay in full (PIF) for a year, two years etc.

Personal Training Gift Certificate (For EVERYONE!)
- Everyone can benefit from a personal trainer. Even professional athletes have a personal trainer, so why not you and your friends?!
- Depending on the facility, you may choose a dollar amount ($75, $100 etc) or a package of sessions (12sessions, 24 sessions 48sessions).

Hopefully these gift ideas help solve your gift dilemmas or get you thinking about other gift options.

Good Luck!
Happy and Healthy Holidays!

Sunday, December 19, 2010

Motivational Phrase #14

“Everything Happens for a Reason”

- American Proverb

Thursday, December 16, 2010

Gym Lingo - Translated & Explained

Going to a new gym is scary all on it's own for some people while others find it difficult just to gather up the motivation for a workout. Set your mind at ease knowing that this blog post is here to help lessen the intensity of a visit to the gym.

What about all those crazy words and phrases the 'regulars' are using?
Some may barely understand sentences they put together (and that doesn't include all the moaning & groaning)!

Sets - Group of exercises. For example, if you do 10 crunches that's 1 set.

Reps - When you perform an exercise. For example, you lift a dumbbell up for a bicep curl and then lower it; that's 1 rep.

Rest Period - The time in between sets. This can be strategically timed to yield different physical results. For example, a higher amount of weight and a longer rest period will yield different results than a higher amount of weight and a shorter rest period.

Aerobic - Meaning your body uses oxygen to convert to energy. The majority of movement/exercise done is aerobic. For example, running, biking, skiing, rollerblading, elliptical, cardio classes etc.

Anaerobic - Meaning your body is converting energy without oxygen. This would be exercise/movement requiring something of high intensity like sprints, heavy weight training, performance events like marathons, triathlons, basketball games etc.

Heart Rate - The rate at which your heart beats (pumps blood to the body). Measured in beats per minute or BPM.

Max Heart Rate - The maximum rate at which the heart can pump blood to the rest of the body. You should NEVER go above your Max Heart Rate. Typical quick calculation is 220 - Your Age. This will give you a rough estimate of your Max Heart Rate.

Valsalva Maneuver
- Term referring to lifting weight while holding your breath. This is very dangerous and can end in fatality. Refrain from ever holding your breath while working out. Be sure to exhale on the exertion or on the hardest part of the lift.

Circuit Training - Workout routines requiring little to no rest. This would prove beneficial to challenge your body to condition itself to improve cardiovascular ability.

'Jump In/Work In' - When someone at the gym wants to use the same machine as you, they may ask to jump/work in. This means they want to use the machine on your alternate sets; so when you finish your set, they will perform their set while you rest before your next set. Basically it's a you go, then I go format.

'On This' - If someone asks you if you are on this, they are likely trying to get on the machine you are standing near or working on. There is also a chance that they are trying to tell you to stop wasting time on the machine and move on. Be sure to be time effective and perform your workout efficiently during high-traffic times at the gym.

'Get A Spot' - If someone asks to have a spot they are looking for assistance to complete their set. Never offer to spot if you are not physically able to do so or have no experience spotting someone.

Now that you've learned a handful of new words and phrases, you should feel more apt and confident to hit the gym and get results.

Good Luck and Go Lift!

Monday, December 13, 2010

Chocolate Banana Protein Smoothie Recipe

There are all kinds of protein shakes, smoothies and recipes out there, so naturally there are so many questions. Which ones work, which ones taste good, which ones won't get you sick, which ones will make you feel like a million bucks.

I am not a registered dietician nor am I a nutritionist, so all I can do is talk about one of my personal favorite protein smoothie recipe.

Chocolate Banana Protein Smoothie Recipe:
1/2 Cup - Ice Cubes
1 - Medium/Large Banana
1 1/4 Cup - Fat Free Milk
1 Packet - Chocolate Banana Smoothie Mix
1 Scoop - Protein Powder

Preparation: LESS THAN 5min
1. Place ice, banana, smoothie mix and protein powder in a blender.
2. Add milk.
3. Blend for 60-90 seconds.
4. Pour and enjoy.

Depending on what you like for your smoothie preferences and your activity needs:
- Add more ice for crunchy, cooler smoothie.
- Less ice for more frothy taste.
- Use whey protein for higher satiety.

Nutritional Content:
Nutrition Facts
Serving Size 1/4 package (14g)
Amount Per Serving
Calories from Fat 0
Calories 40
% Daily Values*
Total Fat 0g0%
Saturated Fat -
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 8g3%
Dietary Fiber 1g4%
Sugars 2g
Protein 2g
Vitamin A 0%Vitamin C 0%
Calcium 4%Iron 4%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts
Serving Size 1 medium (7" to 7-7/8" long)
Amount Per Serving
Calories from Fat 4
Calories 105
% Daily Values*
Total Fat 0.39g1%
Saturated Fat 0.132g1%
Polyunsaturated Fat 0.086g
Monounsaturated Fat 0.038g
Cholesterol 0mg0%
Sodium 1mg0%
Potassium 422mg
Total Carbohydrate 26.95g9%
Dietary Fiber 3.1g12%
Sugars 14.43g
Protein 1.29g
Vitamin A 2%Vitamin C 17%
Calcium 1%Iron 2%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts
Serving Size 1 scoop (24g)
Amount Per Serving
Calories from Fat 36
Calories 119
% Daily Values*
Total Fat 4g6%
Saturated Fat 1g5%
Cholesterol 60mg20%
Sodium 0mg0%
Potassium 100mg
Total Carbohydrate 4g1%
Dietary Fiber 0g0%
Sugars 1g
Protein 18g
Vitamin A 0%Vitamin C 0%
Calcium 23%Iron 0%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 4
Calories 86
% Daily Values*
Total Fat 0.44g1%
Saturated Fat 0.289g1%
Polyunsaturated Fat 0.017g
Monounsaturated Fat 0.116g
Cholesterol 5mg2%
Sodium 128mg5%
Potassium 410mg
Total Carbohydrate 11.98g4%
Dietary Fiber 0g0%
Sugars 11.98g
Protein 8.4g
Vitamin A 23%Vitamin C 4%
Calcium 50%Iron 1%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chocolate Banana Protein Smoothie: My Personal Favorite!
What about you?
What are your favorite recipes?
Share them here!

Monday, December 6, 2010

Booty Booster Workout: Part II

Now that you've mastered Booty Booster Part I, it's time to move onto more moves to target those glutes, calves, hamstrings and thighs. Progression is the only way to keep those muscles stimulated and continuously challenged.

Here is Booty Booster Part II to help further tone and strengthen your lower body giving you those curves and definition you want without surgery or suffering.

Prone Leg Lifts:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep legs straight and contracted
- Lift legs up off the ground together slowly
- Hold for a second
- Lower legs to the ground together slowly
1. Lay on Stomach (Prone).
2. Lift Legs Off Ground Together Slowly.
3. Lower Legs to Ground Slowly.
4. Repeat Lift Again.

Diamond Leg Lifts:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep heels together and bend knees 90 degrees
- Keep legs contracted
- Lift legs up off the ground together slowly
- Hold for a second
- Lower legs to the ground together slowly
1. Lay on Stomach (Prone).

2. Bend Knees 90 Degrees and Lift Legs Together Slowly.
3. Lower Legs to Ground Slowly and Repeat the Move.

- Stand with your feet shoulder-width apart
- Rest body bar on your thighs
- Keep slight bend in the knees
- Move hips back, chest forward and drop bar just below knees
- Slowly contract glutes, hamstrings and calves while raising bar
- Return to starting position
1. Rest Bar on Thighs.
Move Hips Back, Chest Forward and Drop Bar Just Below Knees.

3. C
ontract Glutes, Hamstrings and Calves While Lifting Bar.

Mat Push:
- Use towel or mat folded up
- Crouch down low with abs contracted
- Keep slight bend in your arms
- Push off back leg slowly and crawl along floor

1. Fold Towel/Mat, Crouch Down with Slight Bend in Arms.
2. Push Off Back Leg Slowly.

3. Slowly Crawl Along Floor.

Scissor Leg Kicks:
- Start out lying on your stomach (prone)
- Rest head on your arms
- Keep legs straight and contracted

- Lift right leg up off the ground slowly
- Hold for a second then lower
- Alternate and lift left off the ground slowly
1. Lay on Stomach (prone).
2. Lift Right Leg Slowly.
3. Lower Right Leg while Lifting Left Leg.
4. Continue Alternating.

High Kick Outs:
- Start out on your hands and knees (quadruped)
- Lift right leg up off floor
- Kick up and out while contracting glutes, calves and hamstrings
- Lower the leg while contracting the abs
- Alternate legs and repeat
1. Start on Hands and Knees.
2. Left Right Leg Off the Floor.

3. Kick Up and Out, Contracting Glutes, Calves & Hamstrings.
4. Alternate Legs.

Kick Up and Out, Contracting Glutes, Calves & Hamstrings.

Booty Booster Workout Part III coming soon!