Are You a Starbucks Junkie?

Are you a Starbucks Junkie? I sure am! I think it's safe to say the 90% of any North American urban population is. It's so hard to resist their smooth velvety lattes, and ever so decadent sweet treats. Plus, they're literally on every street corner you go!

I just read this interesting article in Metro today about some of their pastries. So I thought I'd pass along the tips to you!
"The British scone has always been thought of as a small biscuit-like cake that's not too sweet and presumably healthier. Wrong! The butter croissant is actually healthier!"

 What's this you say? Can it be true! Indeed it is.

The Starbucks PUMPKIN SCONE has; 480 calories, 78 grams of fat, and a whopping 43 grams of sugar!!!
Crazy, I know right?! This is the equivalent to 15 pieces of biscotti in carbs!
The Starbucks BUTTER CROISSANTS have;  310 calories, 32 grams of carbs, and only 4 grams of sugar.

So next time you're at Starbucks and you want to indulge, ask for the butter croissants, instead of the scone. You're waistline will thank you.

How To Get A Runners Body!

Running: Start Slowly
 
You may be eager to hit the road, but taking it slow ensures safety and increases the likelihood that you will enjoy running more. Here are the steps you need to take:

• Talk to your doctor. Most people can start to train for running with no problems, but I'd recommend checking in with your doctor before beginning a new exercise program. With running, people who have heart problems or have recently had foot or knee surgery should be particularly cautious.
• Start by walking. Work up from walking to running. If you've never run before, let’s get you to 4.0 miles per hour walking before you start running. Walk at this pace for a week and then gradually speed up and add distance. The rule is no more than a 10 percent increase in mileage per week. Once you start running, don’t run every day and vary your routine — short, high-intensity runs on some days, distance runs on others.
• Keep a running journal. This will help you keep track of your pace, heart rate, and how far you have run each day, so you can stay on track and feel good about your achievements.
• Buy the right shoes. Expect to spend $50 to $60 for a good pair of shoes. Choose comfortable shoes specifically designed for running, not cross-trainers, and only use them when you are running. If you run regularly, plan on getting a new pair in about three months.
• Plan for safety. Make sure the route you choose is well-lit during the hours that you plan on running.
• Hydrate, hydrate, hydrate. Especially if you are running outside during the summer or in the heat of the day, you must drink water. Drink 8 ounces about 15 minutes before you run and carry water with you. A tip: If you are running long distances and will return on the same route, hide water bottles so you can retrieve them on the way back.
• Snack on protein and carbs. A small snack with protein and carbohydrates before and after you run can be helpful. However, weight loss is all about calorie math: If you only run enough to burn 200 calories and you down a 200-calorie sports drink, you haven’t achieved any net loss.

If you want to start running and you are still nervous about how to do it, work with a personal trainer for a few sessions, then slip on your running shoes and hit the road.

Make Every Workout Count!

Want to burn the most calories possible every time you work out?

We’re all crunched for time, so squeezing in a daily workout — even a quick one — can be a real challenge. That’s why everyone wants to get the biggest bang — and burn the most calories — out of each workout. I get it. But a quickie is NOT going to cut it.

Follow these three tips to get the most out of every single workout.

1. Intensity: If you’re going to work out for only 20, 30 — or 45 minutes, always do it at high intensity. Get your heart rate up and working at 85 percent of your maximum. Make sure you’re working out so hard that you SWEAT your butt off. The ONLY time to decrease the intensity is if you feel that you’re working too hard to maintain proper form, which is a sure path to injury.

2. Multiple muscle-group combinations/complexes: When you combine a number of different muscle groups into the same exercise, it’s known as synergistic core-based training. Hybrid lifts or combo lifts, in which you are using your leg muscles to do squats or lunges while lifting dumbbells or a body bar, are a good example of this type of workout. The cool thing is that when you work out this way, you don’t need to focus on your legs, and then your core, and then your abs because you’re already doing them ALL at once. And best of all, the more muscle groups you recruit into the exercise, the more calories you’re burning.

3. Circuit training: This type of workout keeps you moving from exercise to exercise with no rest in between. For example, if you’re doing push-ups, you’re incorporating your shoulders, triceps, chest, and abs, and then you can go straight from your push-up set into a set of lunges. You’ve changed the muscle groups you’re working, but you haven’t stopped exercising. 

Now, this is where intervals come into play: You add high-intensity training (HIT) into the mix by throwing an intense cardio interval into your resistance-training circuits. For example, you add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your heart rate and burn a ton of calories, and then you go back into the resistance-training sets. This way, you maximize BOTH your time and your calorie burn.

Put these three techniques together in a fast 20- to 30-minute period, and you’ll have the most effective workout for burning the greatest amount of calories EVER.