Happy Labor Day Weekend!
You’ve got Monday off to relax and host a BBQ with your friends.
But will this ruin your diet?
Will a little bit of fun on the weekend put a stop to your progress? Let’s take a look. If you start your weekend with 40 cent wing night on Thursday, then dinner dates and bar hopping on friday and saturday, then family brunch sunday… Things aren’t looking good in the aftermath of Monday’s BBQ. Take a look at this little infographic to see how those fun nights may be getting in the way!
Ok, so now that you’ve learned you’re never allowed to have fun, let’s talk about how this doesn’t have to be the case! I know it may not seem like it, but…
…you can go out with friends, eat and drink with freedom, and still reach your fitness goals!
The secret: mindfulness. If you have plans with friends for the night, load up on the simple, wholesome foods during the day. Plan ahead. And for Labor Day…
I have recipes for you! Whether you’re hosting or attending, you can always prepare a few simple and affordable options (on sale at Star Market!) that will allow you to have fun and reach your goals. Hey, who knew?
- Corn: 15 cents each – Simple and delicious, corn is always a late summer staple for any BBQ. Try wrapping them in tin foil with a little bit of plant-based buttery spread (a low saturated fat alternative to butter) and grilling for 8-10 minutes.
- Scallops: $13.99/lb – Ever heard of scallop kebabs? They’re pretty great. Try this recipe here for Herbed Scallop Kebabs on the grill!
- Whole Seedless Watermelon: $3.99 each – Keep it simple. Everyone loves a good, thick slice of watermelon.
- Outshine Fruit Bars: 3/$10 – Looking for dessert but don’t want the fat and sugar-ridden ice cream novelties? Try these fruit bars! Very satisfying and refreshing for the last few days of summer, and only 60 calories!
- Strawberries: $2.99/lb – With all these fresh berries, you simply can’t go wrong! Throw them in a salad with walnuts, gorgonzola and grilled chicken. Or make them into a trifle. Check out this recipe for a little bit healthier alternative!
Don’t miss our LABOR DAY PROMOTION!
Now through September 4th Pilates by VIM is offering 10% off all semiprivate reformer packages!
Have questions or want to sign up? Contact Pilates Manager, Sonja by completing the form below!
[contactform email=”[email protected]”]
Want more variation in your workout? Exercises performed with kettlebells are a great way to shock your muscles into growth while improving power and explosiveness from the ground up!
Check out VIM’s Kettlebell Video Series – Each week we’ll post a video demonstrating a new kettlebell move. Next move, Dead Clean!
Want more variation in your workout? Exercises performed with kettlebells are a great way to shock your muscles into growth while improving power and explosiveness from the ground up!
Check out VIM’s Kettlebell Video Series – Each week we’ll post a video demonstrating a new kettlebell move. Next move, Deadlift!
by VIM Trainer: Sarah Oliver
One of my carnivorous friends has decided he is giving up meat for lent. After I got over my shock, I was pumped! Everything I’ve done and said in the past about plant-based diets he has ignored. I’m trying not to talk about how excited I am for him because I’m worried he’ll back out, but I have offered some tips when asked.
If you’re a vegan reading this blog, you’ve probably had one person or another ask how you get protein. My friend was no exception, especially as an athlete who needs plenty of carbs and protein to fuel his distance running. I sent him a list of vegetarian protein sources, along with a little information on complete vs. incomplete proteins.
If you took freshman bio, you know there are 20 different amino acids which are the building blocks of protein. Nine of these amino acids are called “essential” amino acids because our bodies are not able to manufacture them on their own. Animal proteins are complete proteins, meaning they contain all 9 essential amino acids in about equal amounts. On the other hand, many plant proteins are not complete proteins. This means that we must eat a variety of protein sources to get all the amino acids we need. In the list below, I’ve bolded the complete protein sources. I’ve also suggested which proteins to combine to make them complete!
The Distance Runner’s Protein List for Lent:
- Fish (if you decide to eat this) = ~20g per 3 oz (varies with fish)
- Milk, Cheese (if you go vegetarian) = 8g per cup milk, 7g per oz cheese
- Eggs (if you go vegetarian) = 6g per egg
- Yogurt (especially Greek) = 17g per cup
- Quinoa and other ancient grains = 8g per cup, cooked
- Chickpeas = 15g per cup (with rice for complete protein source)
- Hummus = 9g per ½ cup (with pita for complete protein source)
- Tofu = 10g per 4 oz
- Beans (all kinds) = 15g per cup (with rice for complete protein source)
- Edamame (soy beans) = 29g per cup
- Seitan (wheat protein) = 21g per 3 oz
- Tempeh = 16g per 3 oz
- Soy milk, yogurt (and other soy products) = 7g per cup
- Nuts & seeds = 8g per ¼ cup
- Nut butters = 8g per 2 tablespoons (with bread for complete protein source)
- Whole grains = 7g per 2 slices bread
- Veggie Burger = 13g per patty
- Lentils = 18g per cup (with seeds for complete protein)
The next time anyone asks you about protein, feel free to share this list! What is your favorite plant-based protein source? By now I’m sure you know mine is peanut butter…
Want more variation in your workout? Exercises performed with kettlebells are a great way to shock your muscles into growth while improving power and explosiveness from the ground up!
Check out VIM’s Kettlebell Video Series – Each week we’ll post a video demonstrating a new kettlebell move. First up, Russian Swing!
Only $199 to enter this 8 Week Fitness Challenge for all of these awesome benefits:
- UNLIMITED ALLOY TEAM TRAINING
- 2 ALLOY SMALL GROUP TRAINING SESSIONS/WEEK (16 TOTAL)
- MEMBERSHIP TO GYM FACILITIES
- NUTRITION GUIDANCE FROM A VIM TRAINER
…and a chance to win these awesome prizes!!:
1st Place (total of $449 value):
- FREE 3 MONTH MEMBERSHIP
- MYZONE BELT ($149 VALUE)
2nd Place (total of $249)
- FREE 1 MONTH MEMBERSHIP
- MYZONE BELT ($149 VALUE)
Results based on total weight and body fat lost.
CHALLENGE RUNS FROM SEPT. 15TH – NOV. 15TH
SIGN UP:
[contactform email=”[email protected]”]
Want a complete mind-body workout? Work with Kevin, one of VIM’s awesome trainers!
Kevin has served the Boston community as a catalyst for health and well-being since moving here from Minnesota in 2014. Kevin has completed two Yoga Teacher Trainings with CorePower Yoga in both Power Yoga and Yoga Sculpt, and has 1,000+ hours of experience teaching / coaching yoga, group exercise, individual & corporate private sessions. He has been a yoga and fitness instructor in Minnesota and Massachusetts for 6 years. With a background in Kinesiology, his style of teaching blends elements from yoga, strength training, and cardio into a complete mind/body workout.
In his free time, Kevin enjoys music, friends, exploring the city, and any adrenaline-inducing adventure.
Kevin is now offering private sessions in both yoga and personal training. Kevin can help you develop and evolve specific areas of your yoga practice and fitness regime including strength, posture, flexibility and balance. His approach is to empower your mind and body from where you start, so your vision is clear and your effort is focused for the work to be done. You can expect a fun and engaging challenge in every class/session you take with him at VIM. See for yourself!
Do as much cardio and as many crunches as you’d like – your abs of steel will not be revealed until you match your workouts with clean eating!
Mark Sisson is 63 years old, but you would never know it by looking at him! Perhaps it’s because he eats so well, which helps him in every other aspect of his life. He just announced his new Primal Kitchen Cookbook which features recipes from over 50 chefs in the wellness community.
Some highlights as Mark describes: “I’m talking big breakfasts, Primal Kitchen Restaurant featured smoothies, nutrient-dense salads and lunches, succulent dinner entrees, rich desserts, tempting small bites, and various sauces and dressings.”
PLUS, the recipes are labeled for specific dietary needs and preferences – vegan, no sugar added, dairy free, etc. Can’t beat that!
