Whether you want to believe it or not, these fast foods are killing us off. The calories of your choices are now being displayed (right next to them) and it’s good if you have a conscience and can put moderation to the test. I checked out ShapeFit’s list of menus that they compiled so neatly. After looking through several of the foods and seeing that even the most healthiest choices are still high in calories, I’m a bit turned off by ordering out. The average Joe/Jane consumes about 1500-2000 calories daily (plus or minus). The last thing you want to do is eat a meal that is over 2500 calories in one-sitting, leaving you lethargic and over-stuffed. Choose wisely and check out that menu from above. It’s a bit freaky seeing that if you add a “supersize it”, “lemme get 2″ or “can you add a shake with that”, can cost you in the long-run.  HAPPY FA(S)T FOODING!!!

By the time you read this, you would have already participated or witnessed the TRAILFIGHT 5K in Banneker Historical Park on Saturday, July 17th. On behalf of HARDBODY OUTDOOR FITNESS, we would like to say “Thank you” for your support. This was not just a 5K in your neighborhood park, it was a chance to bring awareness to adults with cancer through The Ulman Cancer Fund. All funds received went directly to the organization and with your registration, you should have received a donation receipt. Cancer in young adults is on the rise and bringing awareness to the disease is half the battle in our communities today. TRAILFIGHT may have been a nice fitness event for you, but imagine this FIGHT on a daily basis for those with the disease. Read more about the Ulman Cancer Fund and see how I’m looking to bring awareness. http://www.active.com/donate/TeamFight2010/shawnchev

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In your goodie bag, many of you should have received a specially packaged Larabar from Hardbody Outdoor Fitness. There were hidden gifts in some of the packages and for those who received a “WINNERS” card, you received a 1-Month FREE Membership to Hardbody Outdoor Fitness. Send me an email (info@hardbodyoutdoorfitness.com) confirming that you received it and more information will be provided. You will not be disappointed!!!

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For those completing their first 5K..CONGRATULATIONS!!! You accomplished a well anticipated goal and I look forward to working with many of you to accomplish tons more.

START STRONG, FINISH STRONGER

Shawn “Chev”

HARDBODY OUTDOOR FITNESS

I was asked this question this week and it sparked my curiosity. While I always known beer to be a diuretic, having it prior to exercising (eg. running event, cross-training workout, etc.), would pose a conflict by dehydrating the body. The same thing goes for after a 5K race or marathon; the goal is to rehydrate after losing excessive fluids. There are so many opinions and of course, the choice is ultimately yours. I did search around for more definitive answers and ran across an article from RUNNERS.COM. Below is an excerpt from the article. The link to the entire article can be found below as well. Personally, I would not drink a beer (or any alcoholic beverage of choice) before exercising. With my low tolerance for alcohol, I may end up being the entertainment for the night:) Exactly what I would not want prior to exerting an abundant amount of energy. After a workout, maybe!! The cold refreshing taste is acquired, but I’m more focused on a cold shower, my remote control, National Geographic and the sofa rather than an a cold beer.

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“While you obviously don’t want to replace a midmarathon sports drink with a beer, a few sips on a short fun run isn’t such a big deal. In longer events, you’re already partially dehydrated, so even a small amount of alcohol can impair judgment and coordination. Alcohol can also dilate the skin’s blood vessels, which promotes heat loss and may make you colder. Hot days are no better; they speed dehydration. And carbonated beverages empty slowly from the stomach, increasing the risk of bloating and cramping.”

http://www.runnersworld.com/article/0,7120,s6-242-300–12434-0,00.html

Yeah, it really goes, “Look momma, no hands”, but when you
look at that video that’s playing to the right-side of this site, you’ll see that we used no weights. You don’t always have to use weights to get the chiseled body of your dreams. Bodyweight exercises will surely give you that burn that you desire so much:). Check for yourself; the supermarket barriers for pullups (palms facing you for bicep contraction, or palms facing away to contract the lats/back), TRX’s hanging from the fence (every sing part of the body), curbside hamstring curls (when done right will truly have you making funny faces as you could see from Glenn’s shot in the clip), sprints and more. Variety is how your body will respond. If you’re in a fitness program and all you do is kick, kick, kick…you may end up kicking the instructor to do something different:) START STRONG, FINISH STRONGER – Shawn “Chev”

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If you click that “GET BEACH BODY READY” image above and purchase a TRX from the HARDBODY site, you will receive a$20 (after purchase only) code for future purchases. Make sure you see “Affiliate Credit” at check-out. This is what you should see (screenshot below). You can’t go wrong with a free $20. You could buy a TRX DVD as a gift, wall mount, e-workouts, another TRX and much more. Check out the accessories on the site.

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I think everyone will eventually pinch a penny or two when it comes to food. Unfortunately, to eat healthy, it comes with a price. I found this list from Mark’s Daily Apple. It’s pretty interesting and when you go through it, try to grab 2, 3 or 40 tips to help curb unnecessary expenses, which can help with purchasing essentials for daily living. Check this out. If you have some additional ways to help with expenses, post it in the comment section. I would love to hear about it. Enjoy!! Thanks Mark!!

How to Shop

1. Shop at Farmers’ markets

2. Buy “Thrift Cuts”

3. Buy off-label/store brands

4. Negotiate at the Farmers’ market

5. Shop at a warehouse club for select food items

6. Buy local

7. When on sale, stock up

8. Buy in bulk

9. Buy frozen veggies

10. Buy canned veggies

11. Use coupons

12. Shop the perimeter. Don’t buy processed/branded food items.

13. Double coupons

14. Check with grocery store to see if they accept expired coupons

15. Don’t buy things just because they are cheap. If you don’t end up using it no matter how cheap it was it’s lost money.

16. Put “blinders” on while in the checkout aisle. Avoid making last minute impulse buys.

17. Check the unit price on grocery store price tags

18. Bring your own bags. Some grocery stores will give you cash back for using your own.

19. Check your receipt. Even computers make mistakes.

20. Comparison shop – Buy from the cheapest grocery store (Whole Foods is expensive)

21. Use a grocery store membership card

22. Don’t shop hungry

23. Make a shopping list and stick to it

24. Only buy veggies the day you are going to use them to avoid spoilage/waste

25. Buy from ethnic food stores

26. Have a budget and stick with it

27. Shop at roadside markets

28. Shop alone

29. Buy in-season

30. Check expiration dates before buying

31. Minimize travel time to grocery store. Fewer trips and staying local means less gas spent.

32. Only buy organics when it makes sense

33. Do all your grocery shopping on one day of the week, and don’t spend money on food the rest of the week, no matter what.

34. Give yourself a per-day rate. $12/day? $8/day? $5/day? Once you’ve spent that much on food, you can’t spend anymore until the next day.

35. Pay with cash. People tend to spend less when they pay with cash.

36. Don’t be tricked by the “5 for $5.” Most grocery stores give the discounted price even if you buy a single item unless the tag specifies otherwise.

37. Ask for a rain check if the store is out of the sale item

38. Check for purchase limits

39. Check for sale offer requirements (need to buy 2 to get deal)

40. Get cash back rewards from your credit card company

Prepare Your Own Food

41. Prepare your own food. Clean and chop your own greens instead of buying pre-packaged. Grate your own cheese. Dice your own veggies. Make your own ice. Food manufacturers charge a premium for convenience.

42. Learn to cook

43. Make your own baby food

44. Reuse coffee grounds

45. Make your own snacks (jerky, energy bars, dried fruit, nut snacks)

46. Keep meals simple

47. Pack your lunch for work

48. Make your own coffee

49. Find cheap recipes and use them often

50. Use cheap ingredients to spice up a meal

Dining Out

51. Don’t dine out (see #42)

52. If you must dine out and you have children use this iPhone app: KidsEatFree

53. If you eat out, share a dish. Many restaurants serve enough food for two people.

54. Don’t buy appetizers, desserts, or drinks at a restaurant

55. Avoid Starbucks at all costs

56. For fine dining, go during lunch. Many four star restaurants have separate lunch and a dinner menus. The dishes are all the same, it’s just a change in price.

57. Don’t pay for other peoples’ food. If the server won’t split the check, don’t be the person to be paid back later. We all know how well that works out.

58. 1 Beer at an L.A. Bar = 24 beers from the Liquormart = 48 generic cans of vegetables. Just stand around with a glass of water in your hand and pretend to be drunk.

Odds and Ends

59. Build your own garden and grow your own food

60. Join a CSA

61. Know how long foods last refrigerated/frozen

62. Don’t be wasteful. Eat your leftovers.

63. Hunt for dinner

64. Eat the entire animal

65. And that includes inexpensive organ meats

66. Ditch specialty beverages and stick with water

67. Be adventurous. Try new things (the things that are cheaper).

68. Cowpool

69. Ditch alcohol

70. Pick public fruit

71. Eat less. Eat slower and practice portion control.

72. Experiment with Intermittent Fasting

73. Drink tap water instead of bottled water

74. Use the power of Google to find recipes for old pantry and freezer food items

75. Give up coffee

76. Eat calorie dense foods

77. Be prepared. Primalize your pantry and fridge, and keep it well stocked so you don’t find yourself tempted to order delivery.

78. Start your own farm

79. Recycle cans and bottles

80. Visit relatives. Most relatives offer food.

81. Learn to fish. This has worked for thousands of years.

82. Breastfeed your children

83. If it is bite sized and you have to unwrap it, it’s probably not worth buying.

84. 90% of all meals can be prepared with a knife, a pan, and a flame. Don’t buy the de-crusting 5 minute magic grill cheeser. Don’t buy the juicer. And don’t, DON’T buy the slap chop.

85. Let the kids help with dinner. Don’t let them help with the grocery shopping.

86. The value meal has no value. Avoid this junk food at all costs.

87. Antioxidant juice? No. Try an antioxidant multivitamin supplement: orders of magnitude stronger, half as expensive, and 0 grams of sugar.

88. Substitute meat for eggs in some meals

89. Raid your great grandma’s recipe book. She cooked during the Great Depression. She knows the ropes.