Tag Archives: fitness

Blake Dykes, Columns, Forum

Fitness Friday: What not to do over break

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By Blake Dykes

Fall break. Alas, I know I am in desperate need for some time off, which I’m sure you all are as well. Although you’re going to be free from school during your break, you do still have to workout. Sorry if that ruins your fantasy of laying in bed all day and then staying up all night eating ice cream from the carton.

Remember all the thing we have talked about in the past, I’m sure most of you will be spending every living second with friends, but remember not to fall into the hypnosis of splitting a “Little Caeser” with them every night. Instead, try to encourage your friends to workout with you. If your friends happen to be as lazy as some of mine (love them anyway), you may need to rethink how you word your proposal. Maybe say, “Hey, want to get toned lean legs?  Great, come do this workout with me and you will!” Opposed to saying, “Hey come run five miles with me until you throw up.” It’s all about the wording. It’s ok to make it sound better than it is, afterall, it is for a good cause, right?

Another thing that you have to be conscious of, if you take one day off (which is okay every once in awhile) it makes it hard to want to workout the next day, so you take just one more day off, then two turns in to three, and three into four. It’s a vicious cycle. Sometimes our best workouts happen when we don’t feel like doing them. To avoid letting yourself slip into becoming a couch potato, make a list of things you will get done everyday before hanging out with friends or your evening plans. You are more likely to actually follow through with these plans if you do them in the morning. Get up before anyone else, that way you don’t have to miss out on anything. You don’t get a six pack by sleeping until one every day.

I’m sure you all will do great over the break though, but sadly, this is my last “Fitness Friday” and Monday was my last “Motivational Monday.” There are only so many articles I can write about nutrition and how to be fit.  If you ever have requests on an article you would like to see written or have any questions on health you can leave a comment or email The Bagpiper and I will give you feedback.

But don’t worry, I’m not going to leave you completely empty handed. I find a lot of my motivation and some great workouts on various fitness accounts on Instagram and Twitter.

Twitter accounts: @BeFitMOTIVATION, @HealthTips, @TheGymClown, @sugar_nation

Instagram accounts: WORKOUTS_DAILY, GETFITFORYOU, MOTIVATIONWALL, GETFIT_, HEALTHYRECIPES, HEALTHYANDCLEAN

With all that being said, I’ll leave you with this quote.

“Loser’s quit when they’re tired. Winner’s quit when they’ve won.” -Unknown

Blake Dykes, Columns, Forum

Motivational Monday: Death by cardio

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By Blake Dykes

Well, I hope all of you had a great weekend and managed to eat better than I did. Friday I found myself eating handfuls of puppy chow and the following night, I resulted to eating chocolate cake from the pan. Now, I’m not justifying the poor eating choices, but I think it’s pretty much obvious  that every once in awhile you just can’t cure a craving with low-fat Greek yogurt. What is most important about these unhealthy binges we all occasionally encounter is that we don’t let that one time affect how we eat after that. Sometimes people will make one unhealthy eating choices and think, “Well, I ruined my diet so I might as well quit,” and then proceed to eat a bag of Cheetos. This is not ok. Recognize what you did wrong, forget about it, next meal eat your healthy food, and go work it off. I’m not saying this is a free pass to eat a gallon of ice cream, I’m just saying if the inevitable happens, move on and don’t let it get in the way of your goal you’ve worked so hard on.

With all of this being said, I find it appropriate that we talk about how to control these random cravings as much as possible.

  1. Wait 20 minutes before going to the kitchen. This gives you time to actually think through all that you are going to eat and the affects of it. Try to find something else to do to preoccupy your mind, and maybe you’ll forget about the urge to all the donuts.

  2. After you’ve waited it out, and unfortunately just know that you will end up eating donuts, see if there is any healthier alternative recipe, or other snack that could satisfy your needs.

  3. If not, set out a reasonable about of food you wish to consume. Don’t let this be a free pass to eat a whole pack of Oreos. Remember portion control. Never just eat out of the bag, or like me, the pan or package. (In all fairness I only had like three bites.) You’ll lose track of how much you’ve eaten and overeat, probably leaving you with one huge stomach ache.

  4. Never eat dessert when hungry. It shouldn’t be considered a snack or a meal. If you’re hungry eat something wholesome and healthy, and then if you still want the dessert you can have it.

Those are just a few things you can do to limit the amount of calories you take in on those nights that your sweet tooth is really calling for some sugar. But here is a nice little workout that you can do later to not feel so guilty.

Death by cardio

  • 100 jumping jacks

  • 30 frog jumps

  • 75 mountain climbers

  • 25 jumping lunges (one each leg)

  • 100 jumping jacks

  • 20 push ups

  • 75 squats

  • two minute plank

  • 60 high knees

  • one minute wall sit

  • 60 butt kickers

  • 50 crunches

  • 100 jumping jacks

  • 50 mountain climbers

Now go get off the computer and get started on this workout.

Blake Dykes, Columns, Forum

Fitness Friday: Tips on how to eat and toned arm workout

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By Blake Dykes

As the weekend approaches, I want to give you a few things to think about when choosing meals and eating.

  1. Savor your food. Often times I will scarf down my food in a matter of two minutes and don’t even taste what I just ate. By taking time to eat slower you will consume less food, because it provides time for your brain to register when you are full and you are less likely to overeat. This method of savoring food also can leave you feeling much more satisfied.

  2. Use a smaller plate. Ever since a young age we’ve been told, “Eat everything on your plate.” That rule eventually expires once you’re old enough to determine when you’re full or not. People often times are caught up in the illusion that they haven’t gotten enough to eat they finish off every last crumb. If you start using smaller plates, opposed to plates the size of your placemat, you will consume less than half the calories, while still obeying the old rule of eating all the food on your plate.

  3. Drink a glass of water before each meal. Drinking water before every time you eat can help fill you up, resulting in less of an appetite, which equals less calories consumed. This is especially helpful in the sense that often times we trick ourselves into thinking we are hungry when surprisingly we are dehydrated. Make sure you drink, drink, drink.

  4. Measure your portions. I know I’ve said this before, but I can’t stress enough how important it is to know your portion sizes. With technology becoming such a big part of our lives, it’s easy to get out a bag of pretzels and scroll on Twitter, eating, tweeting, eating, and eating some more. Before you know it, you look at the clock and realize you’ve been on Twitter for an hour and unknowingly consumed an entire bag of Snyder’s.

  5. Get the good fats. Often times people pick up a foot they thought was healthy, read the label,see the fat content, and instantly put the product back on the shelf. News flash, just because peanut butter has more fat than those  “low fat” barbecue chips does not make them a better choice. Our bodies need fat to survive, but it’ all about finding the healthy fats, such as peanut butter, almond butter, low fat cheeses, beans, nuts, guacamole. So don’t let those “low-fat” Oreo’s your feasting on fool you.

With this being said, time for a good workout to kick off to your weekend.

Toned arm workout

  • 15 push ups

  • 25 bench dips (can use a chair)

  • 15 bicep curls (each arm)

  • 25 wide- arm push ups

  • 50 alternating shoulder touches (in a pushup position, alternate touching your arm to the opposite shoulder)

  • 10 Hersey Kiss push ups (your index fingers and thumbs should be touching, resembling a Hershey Kiss)

Keep in my mind you don’t want to lift weights too heavy for you, they will hurt your back.

Weekend Challenge: Get three meals a day. Often times people think fasting will help them lose weight, when in reality skipping meals leads to bingeing on the next meal, supporting weight gain.

Blake Dykes, Columns

Motivational Monday: Workout playlist and almond butter muffin recipe

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By Blake Dykes

Well, one more weekend has come and went. Hopefully you were able to successfully complete your weekend challenge. As you improve your health it should be easier for you to turn down the foods that we know are bad for us, and your workouts become increasingly easier.

First thing I want to talk about is having a workout playlist. If you workout without music you are doing it wrong. Running or lifting to a good song will increase your productivity. Not to mention when you are running that last mile, a pump-up song will drive you to the finish line that much easier and faster. But it’s all about having the right type of music. As much as I love country music, running to “Boy’s Round Here” isn’t very motivational. Here’s a sample of some of my favorite songs to workout to:

  1. “Can’t Hold Us” by Macklemore & Ryan Lewis

  2. “‘Till I Collapse” by Eminem

  3. “Berzerk” by Eminem

  4. “Lose Yourself” by Eminen

  5. “Harder, Better, Faster, Stronger” by Daft Punk

Those are just a few of my favorites, I will try and post some other good recommendations soon. But as you can tell Eminem is one of my favorite artists, if you don’t listen to at least one of his songs while you’re working out you’re doing it wrong.

Now time for a little recipe. This weekend I was really craving some muffins, so I made up this creation.

Pumpkin Almond Butter Muffins

– one cup whole wheat flour

– ½ cup white flour

– one tsp baking powder

– ¼ tsp baking soda

– ½ tsp salt

-one tbsp cinnamon

– ¼ tbsp nutmeg

-¼ tbsp

– one cup pumpkin puree

– ⅓ cup almond butter

– two eggs

– 1/3 to 1/2 cup honey

Bake for 20 minutes on 350 degrees. This batch made about 14.

Your workout assignment of the day: Take 10 pieces of scrap paper and write down a different cardio/ strength training exercise on each sheet. Fold it and put it in a jar. Randomly draw the paper and do you exercise for one minute, then draw again. Do this until you have been through each exercise three times for an intense 30- minute cardio workout.

Examples may include burpees, jumping jacks, plank, mountain climbers, frog jumps, high knees, wall sit, push ups, sit ups, russian twists.

Blake Dykes, Columns, Forum

Fitness Friday: peanut butter yogurt balls and hummus flat bread recipe

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By Blake Dykes

Another week gone, which means you are one week closer to achieving your goal. Now maybe you’re completely satisfied with your health, and you only want to eat better and exercise more, that’s fine as well.

I know for me, I get sucked into eating the same things for breakfast, lunch, and dinner, and that’s a really bland diet. Having a bland diet is dangerous in the way that you’ll get bored sooner or later, and then end up just eating a gallon of ice cream, desperate for flavor. So I want  to give you a few recipes to spice things up every now and then.

Keep in mind, these recipes are all my own creations, so what taste good to me may not taste good to you. Also, you can modify the recipe to your own liking.

Peanut butter- yogurt balls

Creative name I know. I got a small Yoplait blueberry Greek yogurt parfait. Then I got my peanut butter out of the fridge (this only works with cold peanut butter). Take around ½ tsp of peanut butter and roll into a ball. Then, dip the peanut butter in the yogurt and roll it around in the granola that comes with the parfait. Place the balls on a pan with wax paper. Place in the freezer until frozen. Once they are frozen you can eat them or store them in a gallon bag in the freezer. Don’t just leave the balls on the pan because they will pick up the flavors of everything in the freezer.

Those personally are one of my favorite things to eat for breakfast or just as a post-workout snack. This next recipe is something I always turn to for a quick and easy meal when I don’t like what my mom makes for dinner.

Flatbread hummus

Take a piece of whole wheat flat bread, spread some hummus on there (red pepper is my favorite), then put some feta cheese on top with roasted pecans. Then, I just toast it in the oven for around five minutes on 350 degrees. If you only want your bread toasted, and don’t want warm humus, then you can toast the bread then put on the secondary ingredients. Fresh basil also taste very good sprinkled over the top.

All those recipes are really great to incorporate into your diet for some life and flavor, but let’s not forget this weekend’s challenge.

Weekend Challenge:  Don’t eat out. I know how tempting it is to go by the drive thru on Friday nights after a football game, or going out with your friends. But let’s face it, not many of us can say “no” to that buttery loaded baked potato. Or that Caesar salad loaded with croutons and bacon. So make it easier on yourself and forget dining out and make something much more cheaper, and something that your body will thank you for. Also, remember, each weekend try to build on the previous weekend’s challenge, don’t just forget about the one prior. This should be building on your overall wellness and health.

Now I don’t have a workout for you this weekend. That’s not because you get a free day, though — that’s because I want you to do what you want to do, without being told. You know what works best for you, no one can tell you what workout or running route challenges you more. But, I am going to give you a quote to ponder over the weekend.

“Most people give up just when they’re about to achieve success. They quit on the yard line.” – Ross Perot.