What it Takes to Burn Off: Popular Starbucks Drinks

As far as I am concerned, summer is Frappuccino time, and this summer’s flavors seem better than ever!  Below are some popular drinks, and the treadmill equivalent 😉

PLEASE NOTE, the purpose of this post is not to bash delicious, frothy, caffeinated beverages.  I love these kinds of drinks, and as far as I’m concerned, if I’m going to buy a coffee rather than make my own, you better believe its going to have whipped cream on top.  This post is really meant to show you how these treats can add up in the calorie department, and what that means for your exercise plan.

For drama’s sake, I went with grande, whole milk, whipped cream, the whole shebang versions of each drink.

1) (my favorite) Caramel Macchiato – 270 calories

sb1The average 140 lb woman would have to run at 5 mph, at a 1% grade for 30 minutes!

2) White Chocolate Mocha – 430 calories

sb2The average 140 lb woman would have to run at 5 mph, at a 1% grade for 45 minutes

3) Cinnamon Roll Frappuccino – 510 calories

sb3The average 140 lb woman would have to run at 5 mph, at a 1% grade for 60 minutes

4) S’mores Frappuccino – 500 calories

sb4The average 140 lb woman would have to run at 5 mph, at a 1% grade for 60 minutes

5) Chai Tea Latte – 220 calories

sb5The average 140 lb woman would have to run at 5 mph, at a 1% grade for 22 minutes

6) Cinnamon Dolce Latte – 310 calories

sb6The average 140 lb woman would have to run at 5 mph, at a 1% grade for 32 minutes

7) Tiramisu Latte – 290 calories

sb7The average 140 lb woman would have to run at 5 mph, at a 1% grade for 31 minutes

8) Java Chip Frappuccino – 470 calories

sb8The average 140 lb woman would have to run at 5 mph, at a 1% grade for 49 minutes

9) Vanilla Bean Creme Frappuccino – 400 calories

sb9The average 140 lb woman would have to run at 5 mph, at a 1% grade for 42 minutes

10) Cafe Mocha – 400 calories

sb10The average 140 lb woman would have to run at 5 mph, at a 1% grade for 42 minutes

Of course everyone’s metabolic rate is going to be different.  Working at lower intensities, i.e. walking on the treadmill, or on a flat will take more time to burn those calories, and working at a higher intensity will take less time.

These drinks aren’t terrible as long as you treat them as what they are: a treat.  If a Frappuccino is your everyday coffee however, those calories will add up during the week, and no matter what fad trends are out there, research continues to show that calorie expenditure (be it by burning more, or eating less), is the best way to lose weight.

Final thoughts: Having a good day?  Treat yourself!  Having a bad day?  Treat yourself.  As long as you don’t treat yourself every day – moderation is key!

Coffee break anyone?

-Juliane, ACSM CEP

A Week of Kale

Kale has become a food phenomenon lately, and here is why and how you can add more kale to your life:


  • Kale is an antioxidant rich green leafy vegetable.
  • It contains health-promoting phytochemicals, sulforaphane and indole-3-carbinol that may protect against prostate and colon cancers.
  • It is also rich in vitamin A, which helps maintain healthy mucus membranes and skin and is essential for vision.
  • Kale contains Vitamin C.   Vitamin C is another antioxidant, which helps the body develop resistance against infections and free-radicals.
  • Kale is also rich source of copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium helps controlling heart rate and blood pressure by countering effects of sodium.

And here are some recipes (courtesy of Pinterest – follow me!):

  1. Kale Chips: Health alternative to potato chips.  Kale chips have a light crisp and you won’t be able to eat just one! kale1
  2. Blueberry Kale Smoothie:  Not a fan of Kale, but still don’t wanna miss out on your greens?  Hide it in a smoothie.  You won’t taste it, I promise!kale2
  3. Zuppa Toscana:  This Olive Garden treat can be made heart healthy!  Keep the meat lean and swap the heavy cream for fat free half and half and low sodium broth and you are set!                kae3
  4. Kale Omelette:  Nothing says “Good morning!” like a protein and fiber packed breakfast!  This omelette will be sure to keep you full til lunch time.kale4
  5. Kale & Sweet Potato Pizza:  Yes, this sounds weird.  Know that, accept it.  It is also delicious.                                      kale5
  6. Kale Mac n Cheese:  Bring some Kale to your Komfort food (see what I did there?)                                             kale6
  7. Kale Pesto:  Kale can make an easy and healthy option as a pasta topping if you have a food processor!                         kale7

Now go off and eat your greens!

Happy Kale-ing!


 

-Juliane, ACSM CEP

7 Things You Learn in Your First Yoga Class

Once upon a time during undergrad, I took a weekly yoga class, but stopped when my senior year started getting too hectic.  3 years later, I started going again, and here is what I (and hopefully you!) will learn:


 

1)  Yoga is an experience: I once used to think of yoga as a workout, or a form of active recovery after a hard week of workouts – nothing more.  However, the more you go into a yoga class with an open mind, and give in to the “Om”s and your “mind’s eye,” the more rewarding and rejuvenating your practice will be.

2) You won’t be as flexible as you think:  Yoga poses give you so many different ways to stretch each muscle and ligament, and just when you think you are at your limit, there is usually a bind, or a clever use of a block or strap to push you a little further.  However…

3) Its okay to accept your limitations:  Some poses are more accessible than others.  The beauty of yoga is that even though you are in a room with other people taking the same class, it is ultimately your practice.  There is no judgement if you can’t hold a pose, because everyone else is focused on their mat and practice, not yours.

4) Its also okay to challenge yourself: Yoga is extremely challenging!  So many goal opportunities!

5) Your breathing is important: Poses are usually timed by amounts of deep, even breathes.  Sometimes it is difficult to maintain controlled, even breaths.  If you find that is the case, it is encouraged to come to a comfortable pose like child’s pose or downward facing dog to reconnect to your breathing.

6) Meditation takes focus: Actually focusing on your practice, and only your practice is difficult.  Sometimes all I can think about is whats going to happen later in the day or the week or the month.  I often set a positive purpose for my practice, such as gratitude for everything my body can do, and I focus on that.

7) Shavasana is awesome: There is something deeply relaxing about ending your practice on your back in Shavasana.  That 5-10 minutes becomes a much looked forward to mental break during your day and makes returning to the daily grind much more pleasant.

I am so happy that I have started doing yoga regularly again.  Physically, I feel less stiff, my core feels tighter, my arms and shoulders feel stronger, and my blood pressure is down.  Mentally, I have a greater sense of body positivity and well being!

Tell Me!  What did you learn in your first yoga class?

happy Ommmm’ing!


-Juliane, ACSM CEP

Dumbbells for Dummies: A Beginner’s Guide

If you haven’t added resistance training to you’re exercise routine, here is why you should:


  1. Increased muscle mass: Having more muscle on you will improve your overall body composition.  Muscle is “metabolically expensive” as well, meaning it runs on more energy than fat, so you will burn more calories if you have more muscle.
  2. Improved bone density: Loading your bones will trigger an increase in calcium deposition, leading to denser, stronger bones.  This is especially important for women, because our bone density starts to decline starting around 30.  Lifting before 30 will increase your bone density so that it is still high even when its on the decline. If you are 30 or above, lifting weights will attenuate that loss.
  3. Strength gains: Carry all of your groceries inside in one trip?  Challenge accepted.

Alright, so the first step is picking your weight.  For any of the exercises, if you can do more than 12 repetitions per set, then your weight is too light. You won’t get any strength or muscular endurance gains.  For upper body exercises, try going up 2.5 lbs per dumbbell (i.e. 10 pounders to 12.5 pounders – a well stocked gym or athletic store should have a generous selection), and for lower body try going up 5 lbs per dumbbell.  If you can’t do more than 8 reps, then your weight is too heavy for general strength and muscular endurance gains, at least if you are new to resistance exercise, so go down in weight.

And the next step is lifting them!  Here are 10 basic dumbbell moves to give you a total body workout:

Upper Body

1) Bicep Curl: Stand with your feet shoulder width apart, with a slight bend in your knee.  Keep movements slow. Make sure you aren’t swinging your weight – all movement from your weight should be from isolation of your arm muscles.

ddbicepcurl

2) Shoulder Press: Stand shoulder width apart with a slight bend in the knees.  If it is too hard to safely lift both weights over your head, try doing one at a time – after a couple weeks, your body will have adapted and you should be able to lift both.

ddshoulder

3) Bent over row: Standing shoulder width apart, hinge at the waist.  Be sure to keep your spine neutral – don’t slump over, but also don’t over arch.  Pull the weight back by squeezing your shoulder blades together.

ddrow

4) Floor (or Swiss Ball) Bench Press:  Lie on your back either on the floor or on a swiss ball, with your knees bent.  Hold weights up light foot ball goals.  Press up, and slowly lower back down.

ddbench

Lower Body

5)  Dumbbell Squat:  Stand at shoulder width or just wider than shoulder width apart, and hold dumbbell at chest level.  Squat down until your elbows tap the top of your knees, and return to standing.  Remember to keep knees in line with your toes, and sit back like you are sitting back in a big chair.

ddsquat

6) Russian Dead Lift:  Stand just wider than shoulder width apart, with a  slight bend in the knees, holding dumbbells at thighs.  Hinge at the waist until you are at a 90 degree angle, and return to standing.  Remember again to keep your spine neutral, and keep your weight in your heels – it should feel like you are sticking your butt out.

ddrdl

7) Dumbbell Calf Raise:  Stand shoulder width apart, and hold dumbbells at your side like two suitcases.  Raise up onto your toes, and lower slowly back down.

ddcalfraise

Core

8) Side dips:  Stand shoulder width apart, with a slight bend in your knees, holding weights at your sides like suitcases.  Dip a tolerable amount to the side (try and touch the side of your knee) and raise slowly back to standing.  For a challenge, place on hand on the back of your head, instead of holding the other dumbbell.  Be sure to do 8-12 reps on each side.

ddsidedip

9) Golf Swings:  Stand shoulder width apart.  Despite the name, this should be a controlled movement, no swinging.  Bring weight up over one shoulder, and back down to the opposite knee.  Be sure to do your 8-12 reps on each side.

ddgolfswing

10) Standing dumbbell crunch:  Similar to the gold swing, there should be no swinging of the weight.  Bring weight over one shoulder, and lift knee to meet the weight on its way down.  Aim for slow and controlled.  Be sure to do 8-12 reps each side.

ddstanding crunch

Add resistance exercise to your workout routine 2-3 times per week.  Aim for 2-3 sets of each exercise.  Keep trying to increase your reps, and if you find yourself over 12 reps, try a heavier weight – you’re getting stronger!

Another note:  It takes doing and recovering from a specific exercise about 16 times before you start seeing changes in the muscle structure (we are talking at the cellular level) so it takes time to get stronger.  Just stick with it though, it will be worth it.

If you have any questions feel free to contact me or comment below!

happy lifting!


-Juliane, ACSM CEP

What it takes to burn off a meal at The Cheesecake Factory

The week of my marathon, I ate at another one of my favorite places: The Cheesecake Factory.  Lets see if I ran enough to burn off my dinner 😉


Again, the purpose of this post is not to bash the Cheesecake Factory.  I love the Cheesecake Factory!  But it is really meant to show you how a weekend splurge can add up in the calorie department, and what that means for your exercise plan.

Appetizer: 1/2 a serving of Avocado Eggrolls – 480 Calories

ccf2

Main Course: Pasta Carbonara2130 Calories

ccf1

Lets say you had a glass of wine with dinner: 120 Calories

OG4

Dessert: Lets say we split the classic Cheesecake – 355 Calories

ccf3

Alright, the grand total is: 3,085 Calories.

Whoo!  What a splurge!  Okay, here is what it takes for a 140 lb woman to burn off a meal at the Cheesecake Factory.

On the treadmill: You would have to run at 5 mph, at a 1% grade for 5.4 hours

  • VO2 = (0.2 . 5 mph . 26.8) + (0.9 . 5 mph . 26.8 . 1% incline) + 3.5 mL. kg-1.min-1 = 30.5 mL . kg-1 . min-1
    • 140 lbs = 63.6 kg
    • 63.6 kg X 30.5 mL . kg-1 . min-1/ 1000 = 1.9
    • 1.9 X 5 = 9.5 calories burned per minute, 570 calories burned per hour

On a stationary bike: You would have to cycle on level 3 resistance, at a cadence of 50 rpm, for 5.7 hours

  • VO2 = 1.8(3 kg . 6 . 50 rpm) / (63.3 kg) + 3.5 mL. kg-1.min-1+ 3.5 mL. kg-1.min-1 = 29.1 mL . kg-1 . min-1
    • 63.6 kg X 29.1 mL . kg-1 . min-1/ 1000 = 1.8
    • 1.8 X 5 = 9 calories burned per minute, 540 calories burned per hour

Those are just two examples, and of course everyones metabolic rate is going to be different.  Working at lower intensities, i.e. walking on the treadmill, or on a flat will take more time to burn those calories, and working at a higher intensity will take less time.

So, simply put, if you are averaging exercise 3-4 days a week for an hour, and you are eating meals out like this at the end of the week, losing weight is going to be very hard, because you are just eating back those excess calories that you’ve worked so hard to burn during the week – and no matter what fad trends are out there, research continues to show that calorie expenditure (be it by burning more, or eating less), is the best way to lose weight.

Final thoughts: ITS OKAY TO SPLURGE!  The purpose of this post is really just to make you splurge smarter.

Happy Splurging!  And sorry for any Cheesecake Factory cravings this may have spawned!


-Juliane, ACSM CEP