May 1, 2013

Calories Burned at Disney World- EPCOT

I have been dying to do a calorie count for Disney World for so, so long, and was just able to get there with my FitBit this last week. The Fitbit is an awesome little tool that shows you steps taken in a day, stairs climbed, calories burned, miles traveled and a daily activity level. Everything is kept nice and pretty online for archiving and looking back.

We were at Disney World Epcot for about eight hours and managed to walk the World's Showcase, stand in a 45 minute line for the new Test Track ride, walk on to Finding Nemo, and watch some stellar dancing. For us, it was an average day at EPCOT with a bit more sitting in between.

By the time we got to Disney I had logged about 600 steps for the day and 0.2 miles... I tried to wear my FitbIt as little as possible before park time. We parked at Magic Kingdom first for our Sorcerers tickets, then took the tram over to EPCOT. While at EPCOT I walked about 15,000 steps and almost 7.00 miles. But, the thing that surprised me most was that I climbed 8 flights of stairs without even realizing it. That Disney incline is no joke. My calorie burn was a bit less than I was really really wishing for, but 1900 calories by walking around for a few hours is really not so bad.

The average daily calorie burn is a good thing to note about our seven hour Disney trip. Like most people, I rationalize eating a Disney treat or two because of all the extra walking/exercise I am getting in a day. Good to know that my extra exercise is really non-existent. Hopefully, this will curve my cravings for those delicious latte floats and Nutella sandwiches!

EPCOT Exercise Summary

15,385 steps
6.80 miles
1313 calories burned at EPCOT
8 flights of stairs

April 30, 2013

The Benefits of Hazelnuts

by Jenni in Food

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Oh, if only my delicious coffee creamer included real hazelnuts, then I would not have to feel so guilty about my coffee mug that is bigger than my head. Hazelnuts are a, somewhat, surprisingly healthy and amazingly delicious nut. One of my favorite ways to use hazelnuts is in desserts like Linzer Torte Cookies and cakes. It is so yummy, and who knew, it is healthy too! Lat week, we talked about a few healthier dessert options, one of which had hazelnuts.

One of the best perks of the Hazelnut is it's high vitamin B6 and vitamin E content. Vitamin B6 gives us natural energy that is free of that sugar crash and is vital for proper nerve functions. Vitamin B6 is is needed in the creation of myelin. The myelin sheath surrounds a nerve and increases the speed of nervous impulses, myelin is also necessary for nerve fiber regrowth. Vitamin B6 is also needed in the synthesis of epinephrin, serotonin, and melatonin. There is about 36% our daily value of B6 in one cup chopped hazelnuts and 86% of vitamin E . Vitamin E is necessary for skin, aiding in skin regeneration and reducing the harmful effects of UV rays. Vitamin E keeps skin healthier with fewer wrinkles and less sun damage.

Hazelnuts are also high in unsaturated fats, specifically oleic acid. This monounsaturated fatty acid is commonly found in olive oil, grapeseed oil, and many nuts. Studies show that this fatty acid lowers bad cholesterol levels (LDL) and increases the good (HDL). The high amount of oleic acid found in hazelnuts make hazelnuts great for those with high cholesteral levels or cardiovascualr issues; especially since it also has high amount of magnesium- a calcium regulator needed for proper muscle contraction. If magnesium levels are too low in our bodies, our muscles can cramp, spasm, and get sore or fatigued easily.

Magnesium is also vital for good bone health. Magnesium is one of the biggest contributors to strong bones and is needed to fight osteoporosis. One cup of chopped hazelnuts has almost half the recommended daily intake of magnesium.

April 29, 2013

Women's Health Review: Keri Russell's Workout

by Jenni in Fitness

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Keri Russell is the cover girl for the May issue of Women's Health Magazine. She is so, so super fit in this article and it is shocking that she is 37 years old. Seriously, I would be happy to have her body, and I am in my mid-twenties. Oh, and did I mention she has a one-year-old and a three-year-old? Well, she does. Thank goodness, she gave lots of her personal health and fitness rules in her interview and was very open about training for her role as a spy in the FX show, The Americans. Although she does not actually do the workout in this article (the article itself is a bit sparse, really), she does give a run-down of her usual workout routine.

Honestly, the first time I read the routine I was a bit let down. It was quite confusing and I did not know if I would be able to do it in general, let alone review it for you. So, I gave it a few days, then went back for one more look. The how-to for the actual workout is still a bit confusing, but the moves themselves were more clear after the second go around. Maybe it is just me.

Keri's trainer, Avital Zeisler, is a hand-to-hand combat instructor and uses a great deal of her combat training during this workout. The instructions say to do three sets of twelve reps for each exercise. I am still unsure if this means do everything once, then two more times like a circuit, or if you do three set of one before moving on to the next exercise. Because it does not say anything about taking breaks or circuits, I opted for the three sets in a row track. Something different.

The Review

Oh goodness, I so wanted to love this workout. Too bad, it was one of my least favorite routines in a long while. The workout was much more confusing than I originally thought, and a quick how-to was just not enough. Maybe if there were pictures describing the exercises or if I had a trainer showing me how it would have been better. But, I do not think pictures would have have saved me from thinking this workout was extremely boring. I actually considered stopping half way through and making that my review of the workout.

Once I got to the push-ups with rolls and kicks, I was lost. Any way I tried it, this move hurt my spine and left me flopping on the ground like a fish out of water. Needless to say, I opted for plain old push-ups instead. With my flopping and minor changes, the workout took me about seventeen minutes and burnt 116 calories. The calorie burn was great, but the workout was just too boring for me to consider doing it again.

If you already know how to do these moves or are working with a trainer in self defense, it could be fun and completely worth a try. Otherwise, I would say to pass. There are tons of great workouts in the May issue of Women's Health Magazine, but I would consider this one a fail. Too bad.

April 26, 2013

Commercial Break Workout

by Jenni in Fitness

Like most girls, I quite enjoy multitasking. One of my fav multitasking strategies is getting an extra workout in while watching tv. There are a few shows out there that I am completely addicted to, so instead of working out during the show, I will work out during the commercial break. The best perk is I do not feel guilty for wasting an hour on an already busy day.

Complete one circuit per commercial break. Each exercise should take 30 seconds, each circuit should be 90 seconds. If you wish to double up, try doing two circuits per commercial break and getting through the reps twice! The workout will help tone your entire body with circuits that will work specific regions.

To make this into a no-commercial workout, complete all circuits and take a 30 second break between circuit two and three. Then, take a 30 another second break after circuit four. Repeat this once.

Circuit One

Jumping Jacks

Jumping Jacks are a great way to get your heart pumping. Complete 30 seconds of jumping jacks, then move directly to the next workout.

Elevated Push-Ups

These are great for the arms, shoulders, and back. Get into push-up position and place your feet on a chair. Complete as many push-ups as you can in 30 seconds with your feet in the elevated position.

Chair Ups

30 seconds of chair ups can go a long way to working those triceps. Start by sitting at the edge of your chair and place your hands on the edge with fingers folded over the front. Straighten legs out in front of you and lower your body so you are almost sitting. Lift yourself back up by straightening your arms. Continue lowering yourself and lifting back up for 30 seconds.

Circuit Two

Swimmies

These will work arms, back, and legs. Lay on your stomach with legs straight out and arms in front of you. Lift your legs and torso off the ground so only your stomach and hips are on the floor. Alternate lifting your right arm and left leg, then left arm and right leg up higher off the ground. You should look a bit like you are swimming. Continue for 30 seconds straight.

V-Outs

V-outs work your lower abs and inner thighs. Intensity will vary depending on your leg's angle. The higher the intensity, the lower your legs are to the ground. Lay on your back with legs at 90 degrees (intermediate) or 45 degrees (advanced). Place your hand under your tailbone and begin opening legs to form a "V". Hold this position, then bring legs back together. Do as many V-outs as possible in 30 seconds.

Mountain Climbers

Mountain Climbers will work your abs, thighs, and all those tiny muscles in between! Get into lowered plank position and begin by bringing the right, then left leg in towards your chest. Alternate legs as fast as you can for 30 seconds. Just be sure to keep you bum down and your back in line with your legs.

Circuit Three

Banana-Boat

This exercise works your oblique abs just as much as your intercostals and inner thighs. Start on laying on your back with arms and legs straight out. Lift your arms, shoulders, and legs off the ground. Hold this, banana, position for ten seconds, roll over and hold your legs, chest, and shoulders off the ground in boat position for ten seconds. Complete this banana/boat three times.

Be sure to roll to the left twice, then back to the right twice to work all muscle equally. Arms and legs should not touch the ground at all in the 60 seconds. Be sure to only use your body to roll, no cheating with hands!

Plank Position

Plank is great for arms and abs. To get more of a workout, try lowered plank position for 15 to 30 seconds. Hold plank position for 30 seconds, total. Be sure that hands are directly below shoulders. Your back should be in one straight line with no sagging lower back or lifted bum.

Circuit Four

Lunges

Lunges are one of those core workout components that are great for our bum! Start standing with feet shoulder width apart. Bring right leg out in front of you and bend both the right and left knees so your front leg has a 90 degree angle and the back knee is almost touching the floor. Hold, then return to starting position. Alternate between the right and left legs for 1 minute. Be sure the your front knee does not go beyond the foot.

Chair Circles

These are so wonderful for obliques and bum. Stand with feet shoulder width apart and hands in prayer position at the chest. Bend legs as low as possible while keeping the back straight. Begin Rotating your hips to the right in a circular motion while keeping the rest of your body still. Rotate to the right for 15 seconds, then rotate to the left for 15 more.

Jumping Jacks