Tuesday, April 30, 2013

portion control

one of the biggest and smartest weapons to have in your fitness arsenal is a strong understanding of portion control.  even the healthiest of meals can wind up being detrimental if you eat too much...or too little.

use this handy resource guide to help you visualize portion sizes to help support your healthy eating.

eat clean.  live lean.  live better.  live longer.

Wednesday, April 24, 2013

stop drinking your calories

if this closely resembles what you drink in a day, you've just consumed over 1300 calories...in liquid form, with virtually no nutritional value.
think before you drink!
eat clean.  live lean.  live better.  live longer.

Monday, April 22, 2013

what should i....

...be eating to help me lose weight?  i get asked that question all the time.  guess what?  there isn't one set answer.  know why?  because every body is different and requires a different amount of calories.

before getting into the nitty gritty break down of your macronutrients, you need to find out your basal metabolic rate.

you're constantly using energy, whether your sitting at a desk, sleeping, or engaged in physical activity.  a bmr calculator will calculate your basal metabolic rate (the number of calories you'd burn if you stayed in bed all day.  enter in the requested data and find out your bmr here.  once you've done so, you've just found out how many calories you need to keep your body running and stay at your current weight.

before you go cutting massive amounts of calories, remember, a human body doesn't require any energy to store fat, but it does for muscle.  that's why most diets fail.  abrupt reduction in calorie intake leads to muscle and fat realignment.  the dieter quickly loses weight, muscle and fat.  when normal consumption is resumed the weight quickly rebounds because the body is now burning fewer calories to sustain itself.

if you ever wanted proof that unsafe and unhealthy diets like hcg don't work, that's why.

of all of the easy steps you can take to make sure you're eating healthy, knowing your bmr is one of them.  i'm not qualified to tell you exactly what you should be eating, but try meeting with a nutritionist or another qualified health professional.  what i can tell you is that you need to be eating a balanced diet full of lean proteins, healthy fats, complex carbs, staying up to snuff on your vitamins and supplements, and drinking lots of good for you water.

eat clean.  live lean.  live better.  live longer.

Friday, April 19, 2013

it's friday, i'm in love: less talk - more reps

i would normally review a product for the "it's friday, i'm in love" blog post, but i'm making an exception.  i absolutely love these videos featuring one of my favorite fitness competitors ashley nordman.  she is a walking, talking, breathing example of training insane so you don't remain the same and has become a great personal support with my own fitness goals and supplement needs.  be on the lookout for future reviews of cellucor products she's recommended to me that i am truly in love with!  we've never met, have only had e-mail and instagram exchanges but i have the utmost respect for this woman.

one of the beautiful things about the fitness world we live in is how willing and helpful we are to one another in support of goals.  though we're athletes, we're not so competitive that we wouldn't ever help someone needing some motivation.  ashley truly supports her followers in social media and has gone so far as to put out awesome fitness videos on youtube.

this is just the core workout, but subscribe to the channel for updates when new videos come out.

thanks, ashley, for continuing to motivate, support, and strengthen me and everyone else out there looking to become a fit beast!

eat clean.  live lean.  live better.  live longer.

Wednesday, April 17, 2013

run for boston 2014

original article and photo credits ::here::

Three people were killed and more than 100 were injured on April 15 when two explosions went off at the finish line of the Boston Marathon. Hours later, runners were tweeting and posting on Instagram that they weren't going to let this tragedy stop them from pursuingtheir hobby and passion.
They went out to #runforboston.
CNN is asking you to pledge to run or walk a race — whether it's 1 mile or a marathon — by April 2014, the one-year anniversary. The network plans to make a video about our group journey to that finish line. It's a story of endurance and hope in the face of disaster. It's one we'll create together.
How do you join in? Click the “Add your story” button, upload a photo of your running shoes, and tell us why you’re running for Boston.
You can also upload your photo to Instagram or Twitter. Tag it #runforboston and #cnnireport so we know you're in. Then get out there and get moving! We'll post more instructions soon.
You can log your training miles on this Run for Boston site, which was created by iReporter Becca Obergefell, from Columbus, Ohio. She inspired this assignment and suggests you use the Charity Miles app earn money for a charity of you're choice while you train for the big race.
 Follow this on Twitter: #runforboston

to any of my followers, readers, fellow fit beasts, and runners, please accept this challenge that i issue you: run for boston.

i have a huge love for this city and for my friends that live there.  my heart broke when i first learned of the bombings and i immediately prayed for peace. peace for the victims experiencing a kind of physical and emotional pain i can only imagine.  peace for their families worrying in fear.  peace for those impacted yet not physically injured.  peace for anyone angered by this.  no amount of anger will ever fix any problem in this world.  but committing to be a positive force for change will.

here in utah, the salt lake marathon is days away from happening.  it's not being shut down.  security is definitely heightened, but so much love and outpouring of strength is going on.  the events planned to show love and support to boston is awesome.  i'm jealous of those runners in the marathon that get to contribute.  i wanted my own way to show support.

cnn is giving us just that.

i challenge to you to become a force for good in this world, not just for boston, but for everyone.  the impact you can have on the world is huge.  you're only one person, but you can make a change.

whether you decide to run for boston in a team with ragnar, a local 5k, a 10k with your local book club, or even just a saturday morning 1 mile walk with the families in your neighborhood, will you please commit to run for boston 2014 with me?

i commit to run for boston 2014.  for the next year, until the anniversary of the bombings, i will be tracking my every fraction of a mile.  i will run for boston 2014, for a year.

i'm not asking for money...just a commitment.  send me yours in the form of a comment.  please.  i want to know that even though we're not physically running together, we're still running for boston 2014.

stability ball workout

in college, i bought a stability ball to do crunches and to use instead of a desk chair.  the ball wound up becoming more of a play thing when the guys would come over and one dude eventually popped it.  i've yet to replace it, 8+ years later, but find myself using them at my gym.

if you have one at home or access to one at your local gym, give this workout a try.  even i need a break from the machines and free weights and i welcome routines like this.  you'll like it, i promise.

if you don't like it, you didn't do it correctly. ;)

eat clean.  live lean.  live better.  live longer.

Tuesday, April 16, 2013

hey, guess what?

you really are...you just might not know it yet.  test yourself.  test your limits and learn just how capable you and that body are.  you'll probably be surprised at what you and that body can do.  

if you're trying to find the motivation to start changing your life, just tell yourself that you can do it.  whether you think you can or you can't, you're right.  so tell yourself that you can!!

if you're already motivated, awesome.  i'm proud of you.  just push yourself a little harder.  and bring someone along for the ride.

eat clean.  live lean.  live better.  live longer.

Monday, April 15, 2013

8 move total body tightener

regardless of your trouble spots, this easy to follow workout will cover all the bases.

eat clean.  live lean.  live better.  live longer.

Friday, April 12, 2013

i dare you...

...to do the following tomorrow...

eat clean.  live lean.  live better.  live longer.

Thursday, April 11, 2013

happy 14th birthday, bodybuilding.com

from the moment i received my first order, i was in love with this company.  i fell deeper in love with them as i joined their online community, bodyspace (look me up: doriknight7), and found support in fellow members and in online articles, recipes, and workouts.  their quality products, free samples, and loads of free content have supported and shaped me and my body.  there are nutrition stores by my house, and other websites that i could use, but i'm 100% committed to the company that it 100% committed to me.
it's bodybuilding.com's 14th birthday...and they're giving you presents!  go check out their awesome deals all day today and get 20% off certain brands by using the code: bday20.
happy shopping!
eat clean.  live lean.  live better.  live longer.

home workout

so, you don't have a gym.  you don't have equipment at home.  you have no excuses.  you can do this cardio routine from the comfort of your own home!

eat clean.  live lean.  live better.  live longer.

Wednesday, April 10, 2013

workout tips: get hot legs

sure, longer-looking legs are just a pair of high heels away, but a truly slimmer lower half requires some work. when a majority of our day is spent sitting behind a desk or steering wheel, that inactivity takes a toll on your lower body.

by stretching your hip muscles and strengthening your glutes, these moves hit underworked lower-body muscles to trim your thighs and tighten your hiney.  do two or three sets of each exercise, two times a week, and soon you'll be strutting your stuff, whether you're in flats or stilettos.

crossover reverse lunge (works lower back, abdominals, abductors, glutes, hamstrings, quadriceps)
stand with your feet shoulder width apart.  this will be your starting position.
perform a rear lunge by stepping back with one foot and flexing the hips and front knee.  as you do so, rotate your torso across the front leg.
after a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion

bridge (works glutes and hamstrings)
lie flat on the floor on your back with the hands by your side and your knees bent.  your feet should be places around shoulder width.  this will be your starting position.
pushing mainly with your heels, lift your hips off the floor while keeping your back straight.  breathe out as you perform this part of the motion and hold at the top for a second.
slowly go back to the starting position as you breathe in.
variations:  you can perform this exercise one leg at a time.

dumbbell step ups (works quadriceps, calves, glutes, hamstrings)
stand up straight while holding a dumbbell in each hand (palms facing the side of your legs).
place the right foot on the elevated platform.  step on the platform by extending the hip and the knee of your right leg.  use the heel mainly to life the rest of your body up and place the foot of the left leg on the platform as well.  breathe out as you execute the force required to come up.
step down with the left leg by flexing the hip and knee of the right leg as you inhale.  return to the original standing position by placing the right foot next to the left foot on the initial position.
repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.


front barbell squat (works quadriceps, calves, glutes, hamstrings)
this exercise is best performed inside a squat rack for safety purposes.  to begin, first set the bar on a rack that best matches your height.  once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor.  rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out.  keep your head up at all times as looking down will get you off balance and also maintain a straight back.  this will be your starting position.
begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up.  continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.  inhale as you perform this portion of the movement.
begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.

to reduce cellulite, add high-intensity cardio intervals to this routine and, as always....

eat clean.  live lean.  live better.  live longer.

Monday, April 8, 2013

just say mcno!

a while ago, on a social media outlet, i got my head bit off for suggesting that people become more educated about the food they're putting in their bodies and those of their children.  i'm ready for people to take another bite out of me, because i'm bringing it up, again.

first of all, there is nothing good about fast food.  nothing. i won't even say that the "convenience" of picking up a greasy bag at the end of a drive-thru lane is justifiable when you've had a busy day and are too tired to make something...or your kids won't eat anything else.  all i hear are excuses.  fast food and other nutrition-lacking processed meals coupled with a lack of physical activity and ignorance/laziness are what is making this country fat.  i'm a "medical auditor", by trade, and am constantly  reviewing patient medical records for a diabetes clinic.  almost on a daily basis i read excuses as to why obese patients cannot eat healthy.  the primary excuse is that it's too expensive to incorporate fresh produce and lean proteins into their diets, so they resort to processed foods and fast food.  that is the dumbest thing i have ever heard.  i feel like thumping people on the head when i hear stuff like that.

while the ease of picking up fast food for dinner might ease your stress a bit and pacify your picky eater children, you're doing everyone a disservice.  so what if all your kid wants to eat for dinner is a happy meal.  tell him/her that it's not an option and they can either eat the healthy meal you've prepared or they can go to bed hungry.  trust me, after a night or two of that, they'll start eating.  think that's too tough?  let me know when you come through the pediatric diabetes clinic with said child in a few years and i'll put you in touch with some great dietitians who will tell you the same thing i'm telling you right now.

the occasional treat isn't a bad thing.  living deprived of the joys that come from a fun, yet smart, night out isn't worth it when you train hard and eat clean.  i just had a great night out and cheat meal last night.  i chose my food carefully, made sure that my cheat meal wouldn't put me over my daily caloric intake, and made sure that i still got my workout in.  though that doesn't mean that i'm going to cheat every day because i work out like a crazy person.  i'd still rather fill up on complex carbohydrates, healthy fats, organic procude and lean proteins than on saturated fats, simple carbohydrates, and sugar.

if you think about how much our bodies do for us and how badly you need it to be in tip top shape to allow you to live a full, rewarding, active, and happy life, you really need to start fostering the thought that "we are what we eat" on a daily basis.  just remember my favorite saying: garbage in--garbage out.  treat yourself better.  eat cleaner.  exercise.  stop making yourself unhealthy.  just say "mcno" to fast food.

eat clean.  live lean.  live better.  live longer.

Friday, April 5, 2013

training hamstrings and glutes with sandi forsythe ifbb bikini pro

if you don't trust me that incorporating this workout into your regular fitness routine will help get you results (as long as you're eating correctly and staying on top of your supplements) trust the fit chick doing the exercises.  she's sandi forsythe, an ifbb bikini pro competitor, and this is probably why she has such killer legs and glutes.  i did it once and it kicked my butt so much that i think i'm in love with this routine.  goodbye cellulite.  hello toned legs and lifted booty!

eat clean.  live lean.  live better.  live longer.

Thursday, April 4, 2013

why i believe in santa more than i believe in bmi

there exists a ridiculous means to gauge health in this world.  it's complete crap and you're better off believing in santa, the tooth fairy, and the easter bunny. it's called body mass index (bmi).  according to its calculations, if i were to lose 5 more pounds, i would be considered "underweight".  anyone who has seen me will verify that i am anything but underweight but, rather, quite healthy, and losing 5 pounds of fat would only be a good thing.

what is this bmi i talk about?  the body mass index is a measure for human body shape based on an individual's weight and height.  devised between 1830 and 1850, body mass index is defined as the indvidual's body mass divided by the square of their height.  even though the medical community has acknowledged major shortcomings regarding bmi, it is still widely used to determine health.  it shouldn't.

let's do a side-by-side comparison of two individuals.  male #1 is 6'0" tall, weighs 250 pounds.  his body fat is at 10% and he works out in the gym 5 days a week lifting weights.  he has a muscular physique.  male #2 is 6'0" tall, weighs 250 pounds.  his body fat is at 29%, he rarely ever works out and has a heavy build.  both of these men, according to the bmi calculator, are considered obese.  by bmi standards, an individual is considered obese if their score is 30 or greater.  they both have a bmi of 33.9, though obviously extremely different health-wise.

please tell me that the ridiculousness of this assessment makes sense to you now?

don't get caught up in the bmi bs.  pay attention to your weight if you're in an unhealthy range, but don't let that # get to you.  focus on how you feel, how your clothes are fitting, your progress in the gym, and the facts that actually matter...not bogus, nonsensical height/weight ratio categories of underweight, ideal, overweight and obese.

eat clean.  live lean.  live better.  live longer.

Tuesday, April 2, 2013

say no to sugar

would you ever just sit down to the table and eat spoon full after spoon full of sugar?  well, that's pretty much what you're doing when you consume a majority of the foods and drinks in this picture.

be smarter about what you're putting in your body.

eat clean.  live lean.  live better.  live longer.