The Younger You Challenge is about fitness, nutrition and motivation. This week's installment starts with a circuit training workout for our 5 contestants. Circuit training is a form of conditioning that uses high-intensity exercise bursts. Today's circuit's involve 5 exercises that the contestants perform for 1 minute and then move to the next without resting in between. They are able to do this because each consecutive exercise focuses on a different muscle area.
Their first circuit involved these five exercises: 1) Lat Pull Down, 2) Tricep Press Down, 3) Burpee, 4) Dumbbell Lateral Raise, and 5) Hamstring Exercise.
Circuit two was made up of 1) Machine Leg Press, 2) Hanging Leg Lift, 3) Step Up Exercise, 4) Burpee, and 5) Forearm Bridge on Ball. For directions on how to perform all of these exercises head over to the YY Seminars page on this website and watch the "Total Health and Fitness - Circuit Exercises" video.
After their first circuit we headed to Harmon's Grocery Store to learn how to shop. Ashli, a consultant at Total Health and Fitness told us the 2 rules for grocery shopping. First, eat before you go. Second, make a list of what you need. Both of these rules will prevent you from filling your cart with items that you don't need and that may not be healthy for you.
When shopping you want to shop for "whole foods" and avoid processed foods. You'll find most of the whole foods around the perimeter of the store, so try to focus your shopping there.
When it comes to potatoes, the best options are red potatoes or yams. A good way to prepare these is by slicing them thin, coating them with olive oil and seasoning (sea salt for red potatoes, cinnamon for yams) and then baking them at 400 degrees for approximately 30 minutes. After they are cooked through, put them under the broiler for a couple of minutes until they become golden and crispy.
The most important part of your diet is the protein. A great substitute for ground beef in your diet is ground turkey. If you are dealing with a picky eater, then make a half beef and half turkey burger, then slowly phase out the beef. Other excellent sources of protein are chicken and fish. If you are buying sandwich meat, always get it fresh from the deli since the packaged meats tend to have a very high sodium content.
Another excellent source of protein is eggs. A quick recipe involves putting egg whites and veggies in a muffin tin, top it with cheese and then bake at 325 degrees for 25 minutes. You can put these in the fridge and heat them up whenever you are ready to eat them.
A good idea on making your food more exciting is spices. You can change anything with a spice. Some great spices include parsley, paprika, and garlic (but not garlic salt). The key to spices is to just play around with it. Try different spices to find out which ones you like best.
The most delicious part of your diet is the fruits. You always want to have a fruit during the day, and a great time to eat them is in the afternoon since blood sugar tends to drop at this time. You just want to make sure you are choosing fruits that are low on the glycemic index chart.
A lot of people think that yogurt is a very healthy food item, but you need to be careful. A regular yogurt has about 26 grams of sugar (for reference, 1 teaspoon=4 grams of sugar). A plain greek yogurt is going to be a healthier option because you will get much less sugar and much more protein.
Another item that people often get wrong is oatmeal. Most flavored, instant oatmeals are full of sugar. The better option is steel cut oats. They'll have much less sugar and also more protein. Remember to always check your food labels before buying anything. Many seemingly "healthy" items are actually loaded with sugar.
Let's be honest, we all have a sweet tooth. And just because you are eating healthy doesn't mean you can't still have dessert. Sugar free Jell-O and sugar free pudding are great options and they have just as much flavor at the normal Jell-O products. A good tip for this is to add a scoop of protein powder to your pudding and combine with either 1% or skim milk.
After shopping we took our contestants and headed up to the Stein Eriksen Lodge in Park City, UT for a group workout. After the workout we rewarded our contestants with a cheat meal and a spa session.
Dan Cannavo has lost 10 pounds so far, Zona Cannavo has lost 8 pounds, Matt Hemmert has lost 9 pounds, April Allred has lost 11 pounds and Matt Allred has lost 17 pounds.
Contact information for our guest:
Total Health and Fitness
767 East 12300 South
Draper, UT 84020
Stein Eriksen Lodge
7700 Stein Way
Park City, UT 84060