VIM is pleased to welcome our newest trainer, Sarah!
[slideshow gallery=”3099,3279,3280,3281,3283″ width=”699″ align=”left”]Read on to get to know her:
Sarah is a long term athlete who currently competes on the Tufts Track and Field team. She’s completed hundreds of running races including a half marathon and a triathlon. A long history of injuries encouraged her to start strength training, and she now throws hammer, shot put, and weight.
She is also a passionate vegan and yogi, and in her free time she enjoys biking, reading, and blogging.
She is an ACE certified personal trainer and loves to work with athletes of all levels to help improve their performance.
[button link=”https://www.smartwaiver.com/w/52e3f4c984538/web/” text=”TRAIN WITH SARAH!” color=”green” size=”large” fullwidth=”true”]
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, Front Rack Squats!
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]”]
Wishing our members and staff a Happy Labor Day Weekend!
See below for our Labor Day Hours
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!
I’m sure you all have heard recent articles and published statistics about the absurd amount millennials shell out each week to eat their beloved avocado toast. Hey, I’m one of them! Avocados are full of healthy fats, vitamins, and antioxidants that help to make your skin and hair healthier, protect you from cancer, and aid in weight loss. (If you want to indulge in your avocado obsession a bit more, feel free to check out this article).
Despite the health benefits of this amazingly delicious fruit, a healthy diet does not necessarily have to include it. In fact, when planning a healthy menu, one of the most important elements is that it is sustainable financially. If you have to choose between paying rent and eating avocado, I’d go with the rent. Or for a less dramatic situation, if the choice comes between a bunch of vegetables and one single avocado, you’d likely benefit more from the variety and quantity of veggies that those $6 could buy you.
Healthy food does NOT have to be expensive!
You CAN find a way to budget for it. Take Star Market, for example. This week’s sale flier lists ice cream and cookies, but it also includes plenty of inexpensive fruits, veggies, lean protein and whole grains to craft a full week of meals out of. Let’s take a look at a few, and how you might use them!
Fruit:
Strawberries, $1.77/lb
Blueberries, $2.99/pint
Bananas, 59 c/lb
Veggies:
Birds Eye Frozen Veggies, BOGO
Francesco Rinaldi Marinara Sauce, BOGO
3 Romaine Hearts, $2.99
Peppers, 3/$5
Protein:
Cedars Hummus, BOGO
Boneless Chicken Breast, $2.49/lb
Canned Tuna, 2/$3
Greek Yogurt, 2/$7
Whole grains:
2/$6 Arnold Sandwich thins
Barilla Pasta 2/$3
Pepperidge farm Whole Grain Bread, $3.49
Potatoes, 2/$5
And there is a lot more listed, too! These are just a few highlighted items to show you that a healthy diet can and should be affordable. So what would your week look like if you incorporated these items? Maybe a little something like this:
- Breakfast: yogurt with berries and toast with butter
- Lunch: sandwich with veggies and tuna and a banana on the side
- Snack: veggies with hummus
- Dinner: whole grain pasta with marinara sauce and a side of grilled chicken
Other tips for making healthy eating affordable include comparing the sales at different stores, planning meals ahead of time, saving leftovers for new dishes, and buying dry or bulk goods like rice or beans.
Generally, just stick with the basics. Eat real, whole foods. Mainly plants. And you may find that your wallet isn’t the only happy one!
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…
