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Hi Fox 9 Viewers!

I hope you enjoyed my segment today!  Remember to check out our ONLINE WORKOUTS that also include Nutritional Plans, Recipes and more!

Become a CoreCamper & just log in each day, press “Play” and get an amazing workout in under 20 minutes!

Try it *FREE* & you’ll be hooked!

Here is more info on today’s FOX 9 SEGMENT!

Indoor Cardio exercises

Banish Exercise Boredom & Get off the Treadmill to Nowhere!

• Treadmill Sprint Intervals   (burn about 200 calories in 10 minutes)
• Jump Rope (burn 200 calories or more in 10 minutes)
• Star Jumps  (250 calories in 10-12 minutes)
• Burpees  (burn about 25 calories in 10 minutes)
• Mountain/Hill Climbers (burn about 200 calories in 10 minutes)
• Jog in place intervals  (burn about 200 calories in 10 minutes)
• Housecleaning  (burn about 250 calories in a half hour!)

Set up Intervals around your house/basement and simulate an interval workout!

Interesting Facts:

Bike burns about 350 calories per hour going at a steady pace

Jogging at a steady pace on a treadmill burns about 450 calories per hour

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FOX 9 VIEWER ?’s!

Make sure to check out our ONLINE WORKOUTS!  Workout with us every day, all workouts under 20 min/day and choose from either a LOW IMPACT or more advanced, FAST TRACK workout and do it whenever works for you!

THIS is the new wave of fitness and you don’t want to miss it!  Do our FREE 2 day trial and see for yourself!

Join the CORE MOVEMENT!

Can you turn Fat Into Muscle?

This is one fats and muscles myth that will never go away. Here is the real deal — Fat will never turn into muscle and muscle will never turn into fat.

The reason is simple. Your body fats and muscles are made up of completely different cell structure and they are so different that they cannot be converted to each other.

In order to lose fat you must incorporate diet and exercise.  In order to build muscle you must incorporate a proper diet of proteins and muscle building activities.

What is BMI?

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5–24.9
• Overweight = 25–29.9
• Obesity = BMI of 30 or greater

Good online BMI calculator:

http://www.bmi-calculator.net/

How do I stay motivated in an exercise program?

–Switch up your workouts

–Create a goal and POST IT

–Recruit a workout partner

–Read fitness articles and magazines to stay in a fit mindset

–Keep a food diary

–Keep an exercise log

I have an overweight child, what can I do to help him lose weight and not become an overweight adult?

Fact  is that 80% of overweight children become overweight adults so TAKE ACTION!

• Eliminate healthy foods from the house and make it a family affair.
• Control portion sizes
• Get your child involved in sports, even if it is a family scavenger hunt, a swing set or playing.  Get them away from the TV!
• Lead by example!  Be active yourself so this becomes the “norm” for your child

I work out and eat healthily but my weight just plateaus – why?

You may well be gaining muscle – especially if you have increased your resistance training. Keep things in perspective, and base your success on body fat lost and inches lost versus weight.   Also, avoid your body getting complacent by varying your workouts in terms of both activity and intensity.

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Want to fit in fitness into your life AND learn how to eat to BURN?!  Try our Online CoreCamper membership *FREE*– No matter what your fitness level, this will transform your body and mind!

FIDO FITNESS

Findings from a study done by Michigan State University show that people who own dogs are about 34 percent more likely to get weekly exercise.

Social aspects of owning a dog as well as the human-animal bonding has been shown to have a positive impact on quality of life

40% of dogs are also overweight, so this is a win/win for dog and owner!

 
DOG FITNESS

• Run Intervals with your dog, using street signs as markers
• Flatten your pooch!  Brace against leash tugging and tighten your tummy: Keeping torso upright with shoulders back, engage abs for five strides, then relax them for five strides
• Spike your calorie burn with sprints: Chuck a ball as far as you can, then race your dog to snag it

Indoor Dog Parks for Winter:

RUFF HOUSE, Edina

ANYTIME DOG PARK, Golden Valley

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Hi Everyone!

I hoped you enjoyed my segment today!  Remember you can try our ONLINE WORKOUTS & Nutritional Plans *FREE* for 2 days!  See how you can get an amazing workout in under 20 minutes whenever or wherever–and no matter your fitness level!

Just go to the Free 2 Day Trial page and test drive it!

Here is the info from our segment today:

Controlling Portion Sizes

As meals swell to “super-size,” so do American waistlines

The look of normal portion sizes

• 1 oz. meat = size of a matchbox
• 3 oz. meat = size of a deck of cards or bar of soap (the recommended portion for a meal)
• 8 oz. meat = size of a thin paperback book
• 1 medium potato = size of a computer mouse

To eat smaller portions try the following ideas:

When eating out

• Choose a regular singular hamburger at your favorite fast food stop instead of the larger burger or the double burger.
• Have the small fries instead of the super-sized.
• Order the small soda.
• Share an entrée with a friend when you go to a restaurant.
• Ask for half your meal to be packed for you and eat it for lunch the next day.

At home

• Don’t “eat from the bag.” When snacking, place a few chips, crackers or cookies in a bowl to help prevent overeating.
• Buy single portions of snack foods so you’re not tempted by the whole bag or box.
• Like butter and sour cream on your baked potato? Mayonnaise and cheese on your sandwich? Cream cheese on your bagel? Use half the amount you usually do – and save even more calories by using lower-fat varieties.

Boost servings of fruits and vegetables

• 1 medium apple or orange = the size of a tennis ball
• 1 cup chopped raw vegetables or fruit = baseball size
• ¼ cup dried fruit (raisins, apricots, mango) = a small handful
• 1 lunch-box size container of unsweetened applesauce
• 1 cup of lettuce = four leaves
• Chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms = 2 vegetable servings
• ½ cup cooked or canned legumes (beans and peas)
• 5-6 baby carrots

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Try our ONLINE WORKOUTS Free and see how you can get an amazing workout at home under 20 mins/day!

Check out our Free 2 Day trial page!!

KETTLEBELL SEGMENT

Kettlebells are an excellent piece of equipment that can be used in a variety of different ways for an efficient and effective workout.

The primary kettlebell exercises focus on the total body, rather than isolating muscles. This focus on whole body movements better prepares one for everyday life and more rigorous athletic activities.

Kettlebells can be used for building strength, when heavier weight and lower repetitions are used, or for cardio conditioning, when lighter weight and higher repetitions are performed. It’s that versatility that gives one a method of training that combines both cardio and strength training into one implement.

For those that are familiar with barbells and dumbbells, nearly every exercise can be replicated in some way with a kettlebell, making it a natural piece of equipment to use.

One of the fundamental kettlebell exercises is the kettlebell swing. It is an excellent movement that trains the posterior chain – all those muscles along your backside which include the back, glutes, and hamstrings. Strengthening these muscles allows for better athletic performance, as well as reduced incidents of lower back and knee pain. In order to get the most out of the kettlebell swing though, it is important to perform the exercise correctly. Here are some tips to help you:

Good Technique

• Pinched shoulder blades throughout movement
• Hip drive, Hip drive, Hip drive
• Full hip extension at the top of the swing
• All your weight back on your heels
• Remember, this is a swing, not a squat

Bad Technique

• Drooping Bell at the top= too much arms, little hip drive
• Flexing hips too soon on bell descent
• Letting back round over on descent of bell
• Weight shifting onto the toes
• Losing control of the weight outward on the upswing
• Bending over at the lower back when setting the kettlebell down

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We’re back at the Fair!

Hi Everyone!

Last week we talked about healthy options…this week we will get the nitty gritty on the real calories of your favorite fair foods and what you need to do to burn them off!

Remember to try our ONLINE WORKOUTS FREE!  You burn as many calories doing our Under 20 min/day workouts as you would running for 45 minutes!  They work and you can workout when it is convenient for you!  Try a CoreCamper membership *FREE* for 2 Days!!

The Low-Down on Favorite Fair Foods:

Cheese Curds:  475 calories (38 g fat)

*You would have to walk 2.5 hours at a brisk pace to burn these off

Fried Twinke:  420 calories (34 g fat)

*You would have to take out the trash for 3.5 hours to burn it off

Funnel Cake : 760 calories  (44g fat)

*You would have to run for 2 hours to burn it off

Giant Turkey Leg:  1200 calories (54g fat)

*You would have to bike for 4 hours to burn it off

Bucket of Sweet Marthas Cookies (about 4 dozen cookies), over 2000 calories

42% fat, 54% carbs, 4% protein

*You’d have to walk your dog for about 9 hours to burn it off
Tips:

• Don’t arrive hungry:  Eat a healthy meal beforehand
• Go early in the morning so you will be less tempted for the sweets/lunch type foods
• Drink plenty of water: Not only do you need it in the hot sun, but it also fills you up
• Share!: You can enjoy these treats, but split them with your group
• Sit down and eat instead of doing walking, mindless eating

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Hi Everyone!

This week, Dawn Mitchell and I hit the MN State Fair!

For this week’s segment , we discussed HEALTHY FAIR FOOD OPTIONS!

Before you check out that list, also make sure to do our *FREE* 2 Day Trial and become a CoreCamper!  Work out with us daily ONLINE (Low Impact or Fast Track daily workouts!), get Weekly Nutritional Plans, Recipes and more!  All workouts are under 20 min/day and very effective!  Finally fit fitness into your life and make it fun!

Healthy Fair Food Options/Vendors:

Andre’s Watermelon  (R27)

Fresh fruit bowls, veggie platters

BBQ Baked Potato (U26)

Baked potato (light on the fixings)

Corn Roast (P24)

Dairy Bar (T26)

Skim or 2% milk

Demitri’s Greek Food (P24)

Shish kabobs and greek salads

Grilled Shrimp on a Stick (R27)

Jerky Shop (N23)

MN Apples (T28)

MN Buffalo (K30)

Starberi Frozen Yogurt (NEW J25)

Tejas

Chicken Tacos or Salad with Chicken (T24)

Chan’s Chicken on a Stick (NEW P30)

Here are some more…

Produce Exchange across from the Bazaar – all fresh fruit
Holy Land Deli – they have a new food this year – coushari rice with lentil
Northwoods Salad at Giggles (new food this year!)
Dole Whip booth
Salmon wrap at Giggles
That’s a Wrap booth in the food building
Andres Watermelon booth
French Meadow Bakery booth
Minnesota grown apples in the Ag/Hort Building
All you can drink Milk
Veggie Pie booth
Fried Fruit booth – not all of the fruit is fried – fresh bowls as well
Midtown Global market – their pear and gorgonzola salad is yummy and healthy
Grilled Shrimp booth
Starberi Frozen Yogurt (new vendor this year)
Caribbean Smoothies (fruit and vegetable smoothies)
Tejas – simple chicken tacos
BBQ Baked Potato booth – without the toppings
Moe and Joes Coffee booth – they have natural fruit smoothies
Several different nuts stands (just search for nuts)
Chan’s Chicken on a Stick booth (new vendor this year)
San Felipe Tacos booth

The place for you to read the full list of food vendors with their menus and locations is on  http://www.mnstatefair.org/fair_finders/food_finder.html

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FITTER, FASTER

Want to get Fitter, Faster?!  Try our Under 20 min/day ONLINE Workouts!  DO the FREE 2 Day Trial and see for yourself just how effective these daily, short workouts are!

Exercising for just 15 minutes most days of the week has been proven to provide health benefits, Taiwanese researchers reported in a recent study.

Many other studies support the effectiveness of HIIT (High Intensity Interval Training) Training.  HIIT is a form of exercise in which you burn fat in short, intense workouts. You can perform intervals with just about any workout.

We call it working out SMARTER, not LONGER. Viewers may also go to our website for more effective, 15 minute per day workouts.

www.coreconditioningtraining.com

Sample 2 minute HIIT Workout

20:10 Intervals

20 second lunges

10 second rest

20 second straight arm plank knee crosses

10 second rest

20 second plyos or squat jumps

10 second rest

20 second marching planks

10 second rest

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Hi Everyone!

We hope you enjoyed our segment today on Healthy After School Snacks for Kids!

As promised, here is the recipe for our “Munchkin Mix”!

Also, don’t forget to take advantage of our GROUPON.COM deal!

**Get a 3 Month Membership to our website for the price of ONE!  As a “CoreCamper” member, you can workout with us online every day no matter what your fitness level (just log in and press Play!), get Weekly Nutritional Plans, Recipes, Grocery Lists and more!

Here is the GROUPON.COM link!

http://www.groupon.com/deals/core-conditioning-training?c=all&p=8

MUNCHKIN MIX:

Whole Wheat Organic Pretzels

Craisins

Raisins

Peanuts or Soy Nuts

Organic Choc Chips (Minimal)

**Mix together and have ready for your kids to enjoy!

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Hi Fox 9 Viewers!

For the next 24 hours only, you can get $10 off your first month! Click below to sign up:

We hoped you enjoyed the segment today on Fox 9 at 5 with some Healthy Fast Food Options!   Just because you are on the go, does not mean you have to sacrifice your healthy eating plan!

http://www.myfoxtwincities.com/dpp/health/trainer-shares-fast-food-nutrition-tips-jun-30-2011

To learn more about healthy eating, get Weekly Nutritional Gameplans, Workout with us ONLINE whenever/wherever (just 20 minutes or less per day!), become a CoreCamper!

Try our *FREE* 2 Day Trial to see how you can fit fitness into your life!

Our Average Online CoreCamper loses 4″ or more off their waist alone in just 6 weeks doing our

ONLINE WORKOUTS!

Here are some more Fast Food Healthy Eating options we would recommend:

McDonald’s
No one can say that McDonald’s isn’t convenient—you can find one on just about every corner in some cities. But can it be healthy, too? Depends on what you choose. Visit www.mcdonalds.com for more healthy ideas.

• Premium Grilled Chicken Classic Sandwich: When you hold the mayo, you’ll save calories and fat.
  370 calories, 4.5g fat, 1g sat. fat, 65mg cholesterol, 1,110mg sodium, 50g carbs, 3g fiber, 32g protein
• Premium Asian Salad with Grilled Chicken: The majority of the fat in this flavorful salad comes from the almonds, and the Asian Blend contains veggies and soybeans, making it heart-healthy.
  300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein
• Fruit and Yogurt Parfait: If you’re looking for a sweet treat, this is a winner. Made with low-fat yogurt and topped with low fat granola, strawberries and blueberries, it’s far less sinful but just as tasty as ice cream.
  160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein

Wendy’s
Try these best picks for your next lunch on the run. Get more nutrition facts at www.wendys.com.

• Mandarin Chicken Salad: A variety of lettuces and toppings, like roasted almonds and crispy noodles, make this salad a flavor-packed meal. Most of the fat is unsaturated.
  540 calories, 25g fat, 3g sat. fat, 65mg cholesterol, 1,260mg sodium, 50g carbs, 5g fiber, 31g protein
• Ultimate Chicken Grill: Order it with lettuce, tomatoes, and honey mustard sauce.
  320 calories, 7g fat, 1.5g sat. fat, 70mg cholesterol, 950mg sodium, 36g carbs, 2g fiber, 28g protein

Burger King
A salad and veggie burger top the healthy list at Burger King. Their website, www.bk.com, offers more nutrition information.

• Tendergrill Chicken Garden Salad: Hold the cheese and top with the Light Italian dressing:
  300 calories, 16g fat, 2.5g sat. fat, 70mg cholesterol, 1,050mg sodium, 13g carbs, 5g fiber, 33g protein
• BK Veggie Burger: Say “no mayo” to enjoy this healthy, cholesterol-free vegetarian delight.
  340 calories, 8g fat, 1g sat. fat, 0mg cholesterol, 1,030mg sodium, 46g carbs, 7g fiber, 23g protein

Taco Bell
When you order it “fresco style”, the regular cheese and sauce are replaced by a flavorful combo of tomatoes, onions, and cilantro, all fresh (and much healthier). More nutrition facts are available at www.tacobell.com.

• Fresco Style Ranchero Chicken Soft Taco:
  170 calories, 4g fat, 1.5g sat. fat, 25mg cholesterol, 730mg sodium, 21g carbs, 3g fiber, 12g protein
• Fresco Crunchy Taco: This menu item is much lower in sodium but still loaded with flavor.
  150 calories, 8g fat, 2.5g sat. fat, 20mg cholesterol, 370mg sodium, 13g carbs, 3g fiber, 7g protein.

Subway
Good old Jared and his subway diet brought Subway restaurants recognition as one fast food joint with lots of healthy options. Sandwiches from the Subway “Fresh Fit” menu each have fewer than 6 grams of fat. Visit www.subway.com for more information.

• 6″ Oven-Roasted Chicken Breast:
  310 calories, 5g fat, 25mg cholesterol, 830mg sodium, 5g fiber
• 6″ Veggie Delite: A great option for vegetarian diners or for those watching their cholesterol. Order it on Italian bread and it’s vegan, too.
  230 calories, 3g fat, 0mg cholesterol, 500mg sodium, 5g fiber
• Soups: If you’re really hungry, pair your sandwich with one of the healthier Subway Soups. Each restaurant features two soups daily, and the ones listed below each contain 160 calories or fewer: Cream of Broccoli, Minestrone, New England Style Clam Chowder, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef.

Arby’s
For the healthiest fare, steer clear of the roast beef sandwiches altogether or visit their website, www.arbys.com to see more choices.

• Martha’s Vineyard Salad:
  466 calories, 23g fat, 6g sat. fat, 61mg cholesterol, 996mg sodium, 43g carbs, 4g fiber, 22g protein

KFC
Although their fried chicken isn’t health food (not even by a long shot), KFC does have some healthy options on their menu. Get more nutrition facts at www.kfc.com.

• Honey BBQ Sandwich:
  280 calories, 3.5g fat, 1g sat. fat, 60mg cholesterol, 780mg sodium, 40g carbs, 3g fiber, 22g protein
• Tender Roast Sandwich: Hold the sauce.
  300 calories, 4.5g fat, 1.5g sat. fat, 70mg cholesterol, 1,060mg sodium, 28g carbs, 2g fiber, 37g protein
• Roasted Caesar Salad: Hold the croutons, and top it with fat-free ranch dressing.
  250 calories, 8g fat, 4.5g sat. fat, 70mg cholesterol, 1,240 mg sodium, 14g carbs, 3g fiber, 31g protein

Chipotle

Chipotle has their “Food with Integrity” program, vowing to use the freshest products and high quality foods.  They also have introduced some healthy options such as the Burrito Bowls (sans the rice and tortilla) and salads.

Fore more info on Chipotle, check out  http://www.chipotle.com/en-US/fwi/fwi.aspx

Here also is the nutritional info on their products:  http://www.chipotle.com/en-US/menu/nutritional_information/nutritional_information.aspx