healthy living

Veggie Wrap: Fast, Healthy, Delicious

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Hi Everyone!

I have been veggie obsessed lately! Salads, sandwiches, wraps. I just can’t seem to get enough veggies. 

In honor of Earth Day I wanted to share some vegetarian recipes. This was my lunch yesterday (and very similar to my lunch and afternoon snack today!)

It’s easy, quick, healthy and filling. You can use any vegetables that you want, and if you leave off the feta it’s vegan. 

Ingredients: 
-Wrap of Choice (this is also delicious on Ezekial Bread or whole wheat)
-Sliced Tomato
-Baby Bella Mushrooms (sliced)
-Diced Avocado (hummus can be substituted)
-Mini Cucumber (sliced)
-Tomato Basil Feta Cheese (optional)

*I would have added fresh baby spinach, but I was out. Artisan Lettuce is also good. 

Add all of the veggies to your wrap, fold up and enjoy. 

Today I brought a large salad to work with most of the same ingredients, a whole wheat sandwich thin, and a triangle of spreadable cheese. I ate half of the salad for lunch, and had the rest on a sandwich with the cheese as an after work snack. It was delicious, satisfying, and best of all my stomach felt great after eating it! (As someone with food allergies/sensitivities this is a huge bonus!)

Enjoy!
Melissa

Walk Like An Paleolithic Ancestor Or Stay Away from Ho Hoe’s

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Photo and Article by Giles Augustine:
Paleo is quite the buzz word nowadays, but what is the origin of this strange and foreign idea. Derogatory words have been tossed around like gluetards. So many modern weight loss diets are focused on low-sugar, low-fat, ready-made smoothies, microwave dinners, that amount to highly processed chemical sludge. No wonder Jenny Craig Patrons get fatter even though they are consuming less calories.
80% of the food in our grocery store today did not exist 100 years ago. Industry is engineering Salmon with eels to grow to the size of rolled yoga mats. Modern Food Industry sounds more like a 1980s b-rated sci fi movie. Starbucks and other chains are using the red pigment from beetle poop in coffees. Western and Eastern society has genetically selected animals and cross bread thousands of plants for millennia. Nothing is the way as it once was. But we are essentially unevolved from our prehistoric ancestor in regards to diet. Yes; nowadays we are Homo Sapien Sapien, a new species of humans. Some of us have genetically evolved to process another animal’s milk.
We are hunters and gathers. We are not meant to eat food made from petro-chemicals or beetle poop or made in laboratory like a rat lab. Open your eyes to the world around you. We are living in the movie “Wall-E.” People are getting heart disease, diabetes, cancer, and hypertension. The common thread is the sedentary lifestyle with our industrial processed diets. Our ancestors were trim and healthy with evidence of longevity to the centurion mark. All the while living off a hunter/gatherer diet. The name implies the diet. We fished and hunted wild game, and we gathered wild vegetables and fruits. We were a non-agricultural society. We worked very little and played very hard.
How does this diet translate to the grocery store?
Grocery store meat is not the meat that we hunted in Africa. Even the store bought salmon (which previously to 2012 hadn’t changed for 10,000’s of years) is now genetically engineered, with coming FDA approval. Monsanto and its cohorts fill animals with pharmaceuticals, growth hormones and an array of strange and random chemicals. At all levels of the production, industry is putting chemicals in the food. Chemicals to keep fruit and vegetables ripening after being picked,. Pesticides engineered into the plants and soil.
The USDA organic label has thousands of acceptable pesticides, not to mention the industrial pollution that is already present in the air, water, and soil. If you think you can buy healthy toxic-free food out of the grocery store, you are drinking the kool-aid.
The only true way to have a diet akin to our original ancestral diet, would be to grow or gather your own food and hunt your own game, which is realistically impossible in an urban setting.
Don’t get glum. Our bodies are biologically prepared for the toxic jungle. With proper diet and regular exercise, our bodies can adapt to every day industrial contamination. For instance, a new study mapping the human genome discovered a gene previously thought to be useless, was found to actively fight cancer cells, if certain foods were apart of the diet (apples, broccoli). My advice for you, simply do not eat anything but fruit, vegetables and unprocessed meats. It’s not easy to switch to a Paleolithic diet, industry has put addictive substances in food and drink. There is also inherent addictive properties to certain foods like the opiate qualities of wheat.
Try to live a simpler life. Bicycle to work. Quit cigarettes and drugs and alcohol if you do them. Drink tea and coffee instead. Get comfortable shoes. Learn how to hunt and hunt your own game, help the eco system by eliminating invasive species. Also start a little garden on your roof or rejuvenate an empty lot with guerilla gardening.
I live in Jackson Wyoming, and I have the opportunity to hunt deer, elk, moose, and I have my own green house. But the majority of my food comes from the grocery store. I boycott Monsanto and all the other companies that paid millions of dollars in lobbying against GMO labeling in California. I bought a farm share this summer. I hope to have all my own food grown or hunted by myself by 2017. I eat the same thing every morning, Kale, Eggs, and Bacon. Then I make a dish in the oven with all sorts of vegetables; brochilli, cauliflower, carrots, beets, celery, turnips, etc. With some random meats like beef heart, steak, lamb chop, salmon, really anything as long as it is not processed. I use a lot of spice like peppar, tumeric, garlic, etc. I only stay away from salt. I use any plant based oils and butter regularly. I eat as much fish and seafood as possible, whilst walking a delicate balance of not overloading on mercury. I buy canned vegetables because it is sometimes cheaper than fresh vegetables. I spend less than $200 a month on food for myself.
Bio: Giles Augustine
20 something Ski Bum. Lives in Jackson hole. Spent last 5 years ski mountaineering in Utah, Alaska, New Zealand, Wyoming, Washington, etc. Bicycle from Seattle to San Diego. Hiked over 5000 miles around world. Activist. High Risk Specialist. Filmmaker.
You can find Giles at:

Eat Like Bender! A Typical Day of Meals

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Hi Everyone,

By popular request on my facebook page, I am writing about my diet. I have given you a glimpse into my meal prep with photos in my post: Abs Are Made in the Kitchen. I have shared my grocery list: Melissa Bender’s Grocery List, which also has pictures of some typical meals. You can also see meal pictures on my Instagram page. 

Whatever I meal prep on Sundays I tend to eat for lunch during the week. Below is a sample day of eating. It is pretty typical. The veggies may change. (I love vegetables)! Sometimes I crave a bowl full of broccoli or mixed veggies with a touch of marinara sauce.

I average between 1900-2000 calories per day. I eat/snack all day long. I am hungry every few hours, so I bring a lot of food to work with me. I have chicken and salmon salads pre-packed in my fridge right now. I have one for lunch Mon-Friday and some weekends. I always keep a granny smith apple in my lunch (which I may have as a morning snack, with lunch, or afternoon snack. I listen to my bodies hunger signals). I also drink 10-12 glasses of water per day. 

There is no trick or crazy diet technique. I try to eat primarily foods that are unprocessed. I cook/prepare almost all of my meals at home. I eat when I am hungry, and try to make healthy choices. I incorporate all of the food groups into my diet. I am super busy so I don’t spend a lot of time in the kitchen. I try to keep meal prep simple. 

Here’s a glimpse into what I eat. 
Melissa


Breakfast



-Whole Wheat Sandwich Thin or Ezekial Low Sodium Bread
1 Egg
Fresh Baby Spinach
Hummus

-Or Oatmeal with Maple Brown Sugar and Fresh Walnuts. (If I have oatmeal, I have my breakfast sandwich as my 10 AM snack). 

-Coffee with Coconut Almond Milk (unsweetened) or Unsweetened Vanilla Almond Milk


Snack
-Apple, Orange or Banana
-or Trail Mix, Granola, or Triscuits
-or Breakfast Sandwich





Lunch


-Chicken or Salmon
-Fresh Baby Spinach Leaves
-3-4 Cherry or Grape Tomatoes
-Peanut Butter Greek Yogurt
-Veggies (whatever I have prepped for the week)
-4 oz Sweet Potato (sometimes)



Snack


-Banana sliced in half with Organic Peanut Butter
-or PB Greek Yogurt (if I didn’t have it for lunch)
-or PB Bread
-or Green Smoothie

Dinner
-Salmon or Chicken
-Broccoli



Snack
-Cereal (Raisin Bran or Shredded Wheat) (about 1 cup)
-Coconut Almond Milk
-or Bowl of Veggies, plain or with red sauce. 

Note: These are not the only foods that I eat. This is an example of a typical day of eating. Over the next few days I will try to remember to take pictures of my food to share with you. I will try to share a week’s worth of meals. 

Below are two pictures of alternate dinners I have had recently:



Tilapia or Salmon Soft Tacos


Strength, Fitness, and Stereotypes about Femininity

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Hi Everyone,

Yesterday was International Women’s Day. As someone who runs a blog about Health and Fitness I am often confronted with body image, stereotypes, and confidence issues. I have also had the pleasure of receiving messages from women about how much stronger and more capable they feel after doing my workouts. 

Inevitably (but is it really inevitable?), I have also had the whole spectrum of comments written about my body. These are some actual comments I have seen: No curves. Not lean enough. Surprised you don’t have abs. Ewww, manly arms. I could never be with a woman stronger than me. Looks like a man. Boobs are to big. Boobs are to small and you would get more viewers it they were bigger and you showed them off more. You were much leaner in this video, maybe you should go back to doing whatever you did then. 

I share this with you for two reasons. My first reason is to show that no one person has a “perfect” body that will appeal to everyone. Second, every time I see comments like these I realize that many people don’t understand what I am doing with my blog. It’s not all about how you look. My muscles are a result of the physical strength and endurance I have developed through my workouts. They are a result of the mental strength and consistency that are required to develop and stick to a workout plan. My confidence does not come from the comments people leave me (be they positive or negative). It comes from knowing that I am mentally, and physically prepared for any challenges life will throw my way. It comes from knowing I am capable. 

People, women in particular, have been trained to think of the mind and body as separate entities. You can have one at the exclusion of the other. Either you must not care about how you look, or you’re prideful/boastful if you do care. Smart and Pretty are not mutually exclusive. Your body, your mind, and your spirit are all a part of you. They are all important. You should not fixate on one at the cost of the others. 

My lifelong friend, n.e.cloud wrote this and I LOVE it: 

Because I was steered toward the arts and away from the sciences. 
Because the women in my classes are always the quietest. 
Because when I stand beside a male colleague he is addressed first. 
Because when someone sees me for the first time in a while, the first thing they comment on is how I look. [Because part of me appreciates that validation.]
Because when I get asked, “when are you getting married?,” and I reply with “I have no intention of doing so,” I’m so often met with incredulity or hostility and am asked to explain myself to someone who isn’t really listening.
Because if people thought I wanted to marry a woman, they probably wouldn’t ask me that question.
Because when I get asked, “when are you having children?,” and I say ” I do not want children,” I typically have to hear “you’ll change your mind.”
Because my mother still tells me I should find a man to take care of me. [Because part of me likes the idea of being taken care of, from time to time.]
Because if my body is subjected to unwanted attention, I probably invited it with what I was wearing, where I was, the way I moved, or anything I did or didn’t say or did or didn’t do.
Because my number of sexual partners somehow suggests something about my character.
Because I have been told to my face that I am too fat, too skinny, my boobs are too small, my thighs are too big, my legs would look okay if I didn’t have cankles, my nose is too big, my ass is too big, my hands are too big, I’d be prettier if I had clear skin, I shouldn’t wear makeup, I should wear heels, I should buy a gel bra, I should go to the gym, I’d be hot if I had green eyes, it’s a good thing I don’t have more freckles, I should eat less, and countless other things in a tone that suggested that I should care. [Because sometimes, in those moments and after, I did care.]

For these reasons, and so many more, I need feminism. What are your reasons? Celebrate International Women’s Day.

So, my question is how do you define being a woman? How has a stereotype affected your workouts or self image? You can respond in the comments section below or on my facebook page: www.facebook.com/MelissaBenderFitness

I love the messages on these shirts:
Strength is Feminine Tank Top from Nutrition Snob
I’m Not Strong for a Girl. I’m Just Strong Sweatshirt

Melissa

PS My thesis paper in undergrad was on “The Lived Female Gender Experience.” I studied the prevalence of traditional gender roles and how they affected the gender image of each individual in my study. I am really interested in hearing your opinions. 

Goal: NPC Bikini Competition (1 Month Progress Pics)

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Hi Everyone!

I have mentioned in a couple of my posts that one of the goals I have set for myself this year is to compete in a fitness competition. I have chosen the 2013 NPC Natural Eastern USA Championships for my first show. 

This is a very different challenge for me, as all of my fitness goals are typically related to improving my ability to complete an activity or exercise. For this type of competition the focus is on the physique. 

I have decided to compete in the Bikini Division. This has been a great motivation to help re-focus my workouts. I gained some weight over the holidays. Between starting a new job, cold winter weather, and extra demands on my time I didn’t get to workout as much as I’d like. In November and December I shared only 15 workouts per month. Typically I share 24-28 workouts per month. Remember, all of the workouts that I share here, are the actual workouts I do to stay in shape. Add in all of the holiday (and birthday) sweets I was eating, and I had some holiday weight gain. 

From January 1st-February 1st I lost 5 pounds. All of my January workouts are posted, plus from January 14th on I averaged 30 minutes of cardio (either running or walking) per day. For the month of January, I posted 23 different workouts. I also averaged between 1900-2000 calories per day, of primarily clean, whole foods. Everyone has different caloric needs, but I am a firm believer in getting enough good calories if you want to boost and optimize your metabolism. Also, the quality of calories makes a big difference. 2000 calories of healthy, balanced meals is very different from 2000 calories of processed foods. 

Five pounds may not sound like a lot of weight loss, but when you lose 5 pounds of fat, and eat/exercise enough to maintain your muscles the physical differences can be very noticeable.  Remember this picture? 

5 pounds of fat vs. 5 pounds of muscle

I will keep you posted along the way as I try my first competition. It will be a learning experience as I haven’t undertaken anything like this before. I will also be sharing more photos/posts about my meals. 


For any ladies out there that have competed (or are planning to compete!) please feel free to share your experiences. For anyone else that doesn’t want to compete, but wants to be fit and healthy, that is still my main focus. Healthy choices are always the number one priority for me. 

As always, thanks for joining me on my fitness journey. 
Melissa


Here are the workouts: Bikini Competition Prep: 1 Month of Workouts

Setting Goals for Success: Fitness and Life

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Hi Everyone!

I have mentioned in previous posts that I have several goals for this year. As the New Year started I found myself thinking of some of the things I would like to see happen in 2013. I am a firm believer in “putting ideas out in the world.” By that I mean, if you can’t imagine the possibility, you can’t make it happen. Write it down somewhere, tell someone, make a mental note…all of these are ways of putting your ideas out into the world. 

I believe in setting many small goals along the way to your big goals. If you understand (and celebrate!) all the stepping stones that lead to your goal you are much more likely to succeed. 

If you are following Josh’s journey in my Fitness Transformation Workout Series, you know that I had Josh start with a fit test. One of the goals I have set for him is to improve his number of reps when we repeat the fit test. He has also set goals like “drop a pants size, wear a medium shirt” and more. You can set a goal to touch your toes, or walk up a flight of stairs without getting winded. All of these “small” steps are big accomplishments on the way to your goal. 

These are the same techniques that I use to achieve goals that I set for myself. If you want an example check out Running Made Me Cry…How I Became a Runner. 

If you set goals solely for the long term you may be setting yourself up for failure. For example, if your long term goal is to lose 60 pounds, and you have “only” lost 5 pounds you might feel like you will never accomplish your goal. 

First, reality check. If you are exercising and putting on muscle while you lose weight a 5 pound weight difference can be MAJOR. Look at this photo:

5 pounds of fat vs. 5 pounds of muscle.

That 5 pounds is an accomplishment to be proud of! Especially if you are gaining lean muscle mass, as you lose fat. The scale might not change as quickly as it would on a crash diet, but your body composition and metabolism are making major positive changes. The physical results from crash dieting cause negative effects in the long term, and damage your metabolism. Slow weight loss is preferable because that typically means you are losing fat instead of muscle. Crash dieting generally decreases your lean muscle mass, and increases your body fat percentage. 


Take a look at the picture above. If you lose 5 pounds of muscle on a crash diet you are damaging your health, increasing the percentage of fat on your body, and decreasing your level of fitness. 

Some of my fitness goals for this year:
1. Compete in a Fitness Competition
2. Share more about my eating habits
3. Share more recipes
4. Eat less processed foods
5. Set a new 5K PR (personal record)
6. Improve my Flying Pigeon Yoga Pose
7. Write a book with my best friend
8. Set a new PR for pullups
9. Try a new fitness class
10. Spend more time outside (rock climbing, hiking, running, etc)

Those are just a few of my goals, but I hope to be able to share my successes with these goals along the way. I’d love to hear about your goals and successes, so comment here or leave me a message on my facebook page: Melissa Bender Fitness

Thanks for helping to motivate me to continue my journey for a fit, happy and healthy life! I hope I can return the favor. 🙂

Melissa

Hard Core Workout: Are you Really Strengthening Your Core?

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Hi Everyone,

I did the workout below last night. As always the breakdown and video is at the bottom of the page. The focus of this one is tightening and toning your core. I talk about the importance of core strength all of the time. It’s an area that many people seek to see improvement, and it’s important for everything you do in life. Balance begins in your core, strength for lifting, proper running form and economy of movement. All of this (and more!) starts in the muscles of your abdomen. 

The abdomen is made up of the rectus abdominis (the muscles that go up and down the center of your abs, that most people refer to as the six pack), the internal and external obliques (love handle area), the serratus anterior (which runs slightly below your pecs, over your ribs), and the transverse abdominis (think built in corset!) That’s only the front part of your core!

To get a full core workout you also need to work the hip abductors, adductors, hip flexors, lumbar spine, eractor spinae, and the diaphragm. Other muscles that play a smaller role in core stability include the latissimus dorsi, gluteus maximus, and trapezius. Core stability is required to protect your lower back, during all lifting activities. 

If you have been following my workouts you have probably noticed how many different exercises I do for the core. To truly work the core, traditional situps alone will not get the job done. You need to exercise and engage a variety of muscles from your hips to your shoulders. You should challenge your balance and strength in a variety of different ways. 

The other thing to keep in mind is that the muscles of your butt and legs affect the positioning of your pelvis. The picture below shows lordosis of the spine, which as you can see may cause your lower abdomen to bulge out. Working only the front of your abs will not work. You also need to exercise the muscles that support your back. 

When you do a core workout, take a moment to think about all of the different muscles you should be working. Are you strengthening each of these areas? You can try my core workout below, or any of my other Core/Ab Workouts. Let me know if you feel a difference in your core strength!

Have a great day!
Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Hanging Leg Raise
2. Jump Rope
3. Heel Tap Ab Hold
4. Hip Lift
5. Sumo Pushup
6. Leg Raise Plank
7. Jump Rope
8. Ab Pull with Stability Ball
9. Butt Pull with Stability Ball
10. Mountain Climbers
11. Side Lunge Kick (right)
12. Side Lunge Kick (left)

Why Should You Care About Breast Cancer Awareness Month?

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You may notice me wearing a lot of pink this month. You have probably heard that it is Breast Cancer Awareness Month. Maybe you know someone whose life has been impacted by breast cancer, or perhaps your own life has been threatened by this disease. 

40,000 women and approximately 390 men will die this year from breast cancer. Cancer does not discriminate. It could be someone you know. It could be you. I hope it’s not. 

A couple years ago I found a lump. That was a scary moment, and it was even scarier for me because I did not have health insurance. I called my doctor and made an appointment, knowing that paying for the office visit wasn’t going to be easy as a struggling college student. I also knew that if I had breast cancer, waiting would be far worse than scraping together the money to pay for the appointment. 

Upon feeling the lump my doctor became quite serious, and immediately scheduled me for a mammogram and sonogram. I felt a huge rush of emotions, fear for my life, and trepidation over what would happen to me if I had cancer. How could I pay for the mammogram, let alone treatments if I had the disease? 

My doctor talked to me about a voucher program available for those who are uninsured or under-insured. I was able to get a voucher so that I didn’t have to pay for my mammogram and sonogram. I have “dense” breasts, which means that they are made up of more connective tissue than fat. That makes reading a mammogram more difficult because connective tissue and tumors both show up as a white area on mammograms. Fatty tissue shows up as grey on the images, and is easier to see through. 

The doctor who performed the sonogram determined that I needed to have an immediate biopsy to diagnose the lump. The day that I went in for my biopsy my dog passed away from cancer, and it felt like my world was crashing down around me. Although I knew statistics were on my side it was one of the scariest moments of my life. I wasn’t afraid of the biopsy. I was afraid of the results.

I had done all of my research. I knew all of the stats. Even though we were just in the exploratory phases of diagnosis I experienced a feeling that my body had turned against me. I felt depressed, overwhelmed, terrified, and angry. I wasn’t my normal energetic self. I didn’t want to go outside and run with Jesse. I wanted to go to sleep and not have to worry or think about the big C word anymore. I knew that if I had cancer I would fight. Even though Jesse and I weren’t married yet, I knew he would love me and be there for me no matter what, but all I wanted was to be okay. 
They called me very quickly with the results. 

I can’t describe the relief that washed over me when they said I didn’t have cancer. I have to go back to get examined every year. I also continue to do self-exams. 

I share my story in the hopes that it will raise awareness. We need to find a cure for this deadly disease. You can donate to Susan G. Komen for the Cure if you would like to help find a cure for breast cancer, and continue to help women in need receive mammograms that can save their lives. You can wear pink to show that you support the cause. You can go to Komen.org and find a Race for the Cure to run. You can have a Passionately Pink Party/Fundraiser and donate the proceeds to help find a cure. 

If you are doing something for Breast Cancer Awareness Month I would love to hear about it. Feel free to share your story. 

Have a good night, 
Melissa


Home Gym Must Have List: Top 10

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Hi Everyone,

You all know that I do my workouts at home, or outside. I don’t belong to a gym, so I have made my home into a gym. While it is possible to get a great workout using body weight exercises, adding some equipment to your home gym can greatly increase the versatility of your workouts. You have probably noticed by now that I enjoy a LOT of variety in my workouts. 🙂 

This is my “Must Have” list for having a home gym that will meet all of your needs. If you have something else you use to workout with at home feel free to leave a comment! If you don’t have these items don’t panic! You can still have plenty of great home workout options. These items will just add to those options.

1. Interval Timer: I do a lot of HIIT workouts. My Gymboss Interval Timer is useful for timing exercises at home, and keeping track of interval workouts when I am running outside. It can be distracting to keep looking at your watch during workouts. With my interval timer I don’t have to slow down. I just keep going until the timer beeps. Bonus: it can also be used as a stop watch. 

2. Yoga Mat: I have a variety of yoga mats. They are perfect for any yoga, pilates, or floor work you are going to do. I am often asked if there is a difference in yoga mats (cheaper vs. more expensive). The best yoga mat I have ever used is a rubber yoga mat, which is of course more expensive. I loved the fact that my hands didn’t slip at all on this mat, even when I got sweaty. If you decide to get a rubber mat check to make sure you are getting one that is made from natural or recycled rubber. As far as thickness: thicker mats are more comfortable and provide some cushion and support for your joints and back. However, thicker mats are also more challenging to balance on. 

3. Kettle Bell and/or Dumbbells: I love the versatility you have with kettle bells and dumbbells. You can incorporate them into a variety of workout moves to increase the resistance and challenge of the exercise. They come in a variety of weights and sizes so you can select the one that is right for your level of fitness. 

4. Barbell/Free Weights: If you are looking to increase the amount of weight you use, owning a barbell and some free weights will be very beneficial. I have free weights that I can use individually (they have cut out areas for you to grip the weight), and I can put weights on my bar for a variety of exercises. My favorite weighted exercises are Squats, Romanian Deadlifts, Bulgarian Split Squats, and Good Mornings. I want to buy some heavier weights for my bar. Of course you can use weights for a huge variety of exercises. I like having options and the ability to switch up my routine. 

5. Ultimate Body Press Dip Stand: This is the brand I use, but other brands would also be effective. I love this piece of equipment for it’s versatility. I most often use it to work my arms, abs and chest. It is important to maintain variety in your workouts, and there is a lot you can do  with the dip station. 

6. Pull Up Bar: I have a door frame pull up bar. Pull ups, chin ups, and hanging leg raises are a great addition to any workout. This piece of equipment will help strengthen your back, shoulders, and arms. Also, if you enjoy rock climbing or bouldering it can help you increase your strength and endurance. (If you’ve never tried rock climbing before, check to see if there are any climbing walls near you. It’s a great fun way to stay active and fit!)

7. Stability Ball: I love my stability ball. It allows you to perform a variety of challenging variations of body weight exercises. Decline push ups, stability mountain climbers, and moves to intensify ab and butt workouts are just a few. Plus, sitting on a stability ball while you work or watch TV can help strengthen your core, and facilitate good posture. 

8. Jump Rope: A jump rope is an easy way to add cardio into your workout. You can add intervals, increase fat burning and cardiovascular endurance with this inexpensive piece of equipment. Not sure? Check out Health Benefits of Jump Roping

9. Bosu Ball: This is on my wish list. I love the Bosu Ball because it can increase the challenge of almost any workout move. You can add a balance challenge to lunges, squats, step ups, and core exercises to name a few. 

10. Resistance Bands: These are a great tool to increase resistance during your workout, without requiring the use of additional weights. You can use them to increase the challenge of a variety of exercises. These bands come in varying resistance, so you can grade your workout for your own level of fitness. 

11. Treadmill: I know, this is a top ten list. Consider this the bonus item. If you can afford it, and have room for it a treadmill is a great addition to your home gym. Preferably a model that has an incline feature. Treadmills can be great for running, walking, and interval workouts. Despite my best intentions in the winter months I often can’t force myself outside into the cold to run, so a treadmill is a great option. Also, if I want to be active, while keeping it low impact I will grab my kindle, and read while walking on the treadmill. You get better results when you focus on the workout instead of a book, movie or magazine, but if the alternative is laying on the couch and reading you are still benefiting by spending time on the treadmill. 

I hope you found this list useful. If you don’t have these items don’t worry about it. You can still get a great workout at home with just your body weight! These tools are not necessary, but they can be beneficial in increasing the versatility and challenge of your workout.  

To Quit, or not to Quit…

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To Quit: to abandon, give up, relinquish, forsake, desert. 

Quitting isn’t always a bad thing. Gasp! Can you believe I just said that? There are times in life when you need to quit something. It can be a bad habit, a negative relationship, or even negative thought patterns. Sometimes quitting can make your life better. 

However, if you are quitting something that brings about positive changes in your life you need to stop for a minute and think about why.  

Take a moment and reflect on why you started in the first place. Do you want to be healthier and happier? Do you want to relinquish a bad habit? Or are you about to forsake one of your dreams? 
Taking the time for self reflection can work wonders on your motivation. Today can be the day that you take a deep breath and decide to quit the things that are hurting you. It can be the day that you take another step toward making your dreams come true. 

Your health and happiness is worth working hard for. Why did you start, and will quitting make your life better? Ask yourself this question when things get rough. 

Special thanks to Beef for his help creating the image above. Check out his site: Ask Beef and Jeff Zoet for taking such great photos. You can find his work at: Jeff Zoet Photography

Have a good night,
Melissa

I Don’t Want To! Getting Motivated to Workout

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Hi Everyone,

You may have noticed that I love working out (200+ youtube videos of different workouts may have tipped you off!) So maybe it will surprise you that there are days when it’s really difficult for me to get motivated to start my workout. 

This weekend I was completely and utterly exhausted. I felt like a slug, and kept falling asleep anytime I would lay down. I knew that if I worked out I would have more energy, but getting to that point felt impossible. 

Saturday I took the day off, thinking that I clearly needed some rest. I am a firm believer that you need to listen to what your body is trying to tell you. Too often there is a disconnect from the mind and the body. I believe this disconnect leads to illness, exhaustion, over/under eating, and a variety of other negative problems. 

Sunday I woke feeling tired again. Coffee didn’t perk me up, and again I was so tired that I was falling asleep during the day. My cell phone was on the edge of the bed, so I laid down to check my messages, and I fell asleep! 

I know that after I work out I am more energized, more positive, and happier. I kept telling myself that, but the exhaustion was overwhelming. So I used my blog to motivate me. I went upstairs, and got changed, ready to film a new workout. As soon as I got downstairs Jesse got a call from his brother, and he needed to head over there. I could have used that as an excuse. “Jesse can’t film me. I’m tired anyway. I might as well take another day off.” 

Instead I decided to get on the treadmill and run. When I started I made sure to mentally check in with myself to see how I was feeling. As I finally got moving I felt all of the energy that had been blocked up inside of me start to flow again. The sluggishness went away and I felt great. I ended up doing the Treadmill Workout that I shared here. I felt amazing, and my only regret was that I didn’t do my workout earlier so I could have had more energy to enjoy the rest of my day. 

Use whatever motivation you have to get started. Listen to your body. If you’re not feeling well, and working out makes you feel worse that day maybe it’s time to take a day off. Or check out one of my quick workouts: 8 Minute Cardio Fat Stripper, 8 Minute Ab Workout, 10 Minute Total Core Toner, 15 Minute HIIT or Cardio 15 Minute High Intensity. Or you can choose to do a yoga flow. 

Remember, sometimes you feel better after you workout, and it’s worth the effort of getting started. Do you have any tips or motivations that work for you? 

Melissa

Melissa Bender’s Grocery List

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Hi Everyone,

I was recently asked if I could share my grocery list. I have mentioned before that I try to keep healthy foods on hand at my house, because it makes eating well much easier! As graduate students Jesse and I have also had to keep foods that are both easy/quick to make, and affordable. 

Eating healthy on a budget can be a challenge, but I think Jesse and I manage to do pretty well. Of course I switch things up sometimes, but I am going to share the basic items I try to keep my house stocked with. 

I do want to say that eating organic and fresh is an excellent option, but as of right now that’s not always realistic or affordable for us. I am sharing the foods that have gotten us through school, on a budget. 

I used to have a vegetable garden that I miss dearly (eggplant, tomatoes, zucchini, watermelon, fresh deliciousness!) Now that we are finished with grad school I look forward to planting again, and eating more fresh foods (Hello Farmer’s Markets!!!)

Always in Our House:

Fresh Baby Spinach leaves
Small Granny Smith Apples
Red or Purple Grapes
Bananas
Broccoli (fresh or frozen steamable)
Frozen Mixed Veggies (I like the Healthy Colors Market Blend Veggies)
Frozen Boneless Skinless Chicken Breasts and/or Chicken Tenders
Frozen Salmon (we also get Tilapia sometimes)
Frozen Shrimp
Eggs
Cooked Grilled Chicken Breast Strips
Vanilla Soy Milk
Vanilla Unsweetened Almond Milk (35-40 calories)
Coconut Almond Milk Unsweetened
French Vanilla Coffee Creamer (I know, not the healthiest, but I love it)
0% Plain Greek Yogurt
Lowfat Vanilla Yogurt
Hummus
Tuna Fish (I ussually get the pouches because they are easy to pack/bring along for lunch in a sandwich or salad)
Coffee
Organic Natural Peanut Butter
Organic Almond Butter
Whole Wheat Bread (Loving Ezekial Bread lately!)
Whole Wheat Sandwich Thins
Cereal (Shredded Wheat, Raisin Bran, Fiber One cereals, many kinds)
Instant Brown Rice
Whole Wheat Pasta (rotini, penne, and thin spaghetti)
Marinara Sauce or Tomato Basil Sauce
Canned Sliced Mushrooms
Protein Bars (Fit and Active)
Wheat Thins
Oatmeal (Steel Cut, and Quick Cook)
Stevia in the Raw
Various Green Teas
Cocoa Powder
Dark Chocolate Chips
Extra Virgin Olive Oil
Balsamic Vinegar
Honey
Chicken Broth
Nuts (almond, cashew, peanuts, pistachios)

Frequently In Our House

Fresh and Frozen Strawberries
Frozen Blueberries
Various Fresh Fruits (depending on sales, pineapple, blueberries, raspberries, etc)
Avocado
Eggplant
Zuchinni
Squash (various types: acorn, spaghetti, butternut)
Asparagus
Feta Cheese
Sun Dried Tomatoes
Bagel Thins (whole wheat)
Celery
Cherry Tomatoes
Whole Tomatoes
Baby Carrots
Black Olives
Various Frozen Veggies (brussel sprouts, asparagus, green beans, mixed veg: good things to keep on hand so you have quick options and don’t have to resort to fast food when you’re in a hurry!)
Cheese (Brie, brick cheese, light spreadable cheese wedges, whipped cream cheese)
Almonds (used to always be in the house, but Jesse got sick after eating too many!)
Quick Cook Meals (IE frozen veggie stir-fries that we can add whatever we want to)
Canned Coconut Milk (I like to make fresh green curry stir-fries with this)
Artichoke Hearts
Whole Grain Tortilla Chips
Whole Wheat Wraps
Salsa
Unsweetened Apple Sauce


We do buy other things, but these are the things that can be found most frequently in my kitchen. I try to keep healthy options on hand. Below are pictures of very typical meals in our home. We also do a lot of snacking. Cereal, peanut butter bread (with a touch of honey if I am craving sweets), and peanut butter greek yogurt (in my recipes section) are typical snacks for me. I do enjoy baking, and I try to make healthier versions of traditional baked goods like Fat Free Whole Wheat Blueberry Muffins (made with greek yogurt and applesauce). All of the recipes that I have shared are things we would typically eat at home. 

If you guys have any delicious recipes or ideas that you use at home, please feel free to share!

Melissa

PS I do most of my shopping at Aldi’s because they have really great prices, and lots of options. 

Plain Tuna with Cheese Spread, and fresh Spinach on a Whole Wheat Sandwich Thin with a side of Fresh Pineapple

Balsamic and Honey Grilled Eggplant with fresh Spinach and Hummus on a Whole Wheat Sandwich Thin with Red Grapes

Grilled Chicken with Steamed Broccoli, and homemade green tea with a frozen fresh fruit skewer (pineapple, blueberries, and red grapes)

Grilled or Baked Salmon over fresh Spinach with red Grapes and Sun Dried Tomatoes

Fresh Spinach with Market Fresh Steamed Veggies and Sun Dried Tomatos (Listed in my recipes, and super quick/easy)

Grilled Salmon with Mixed Veggies and Extra Virgin Olive Oil

Baked Chicken with Steamed Broccoli

Baked Eggplant with fresh Spinach and Tomato Basil Sauce

Salmon with Brie Cheese, fresh Spinach and Green beans (seasoned with some old bay and lemon pepper)

Green Curry Shrimp and Vegetable Stir-fry over Brown Rice

Veggie Stuffed Omelette with 1 egg and 3 egg whites. Stuffed with Spinach, Mushrooms, diced Tomatoes, and Veggie Slice Pepper Jack Cheese.

I really LOVE sushi. This is a mixed plate (Salmon, Tuna, Shrimp, California Roll)
Fresh Spinach, avocado, red grapes, sliced chicken. (I didn’t use dressing, but if I did it would be plain balsamic vinegar or freshly squeezed lemon)
Whole Wheat Wrap, Spinach, Feta, and Chicken

Whole Wheat Wrap, Spinach, Chicken, Avocado and Red Grapes

Benefits of Hula Hooping: Hula Hoop Calorie Burn Workout

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Hi Everyone!

I bet you can tell by the picture what I did for my workout today! I have mentioned in recent posts how much I have been enjoying hula hooping. I decided to do a fun video for you guys, showing some of the moves that I do while I hula hoop. Generally when I am hooping I put on some music and go crazy with the hip shaking. I kept it a bit tamer for the video. I mix in all of these moves and a few more, while I am going. You can even do arm exercises, and jump with your hoop like you would with a jump rope. 

I decided to do some research, and it turns out that hooping has quite a few health benefits. It helps strengthen your abs, back. legs, and glutes (butt!) In addition, it has some great calorie burning benefits. Hula Hooping can burn as many calories as Boot Camp workouts, or Step Aerobics! One study (click here to read it!) found that hooping burns about 7 calories per minute, or 210 calories for half an hour. 

I know I worked up a sweat! Hula Hooping also has the added benefit of being fun! Weighted hula hoops move more slowly and stay up easier. Lighter hoops require faster movement. Hooping even works your brain and has been shown to have some meditative benefits due to the repetitive movements. 

So what do you think? Are you going to try it? 

Melissa 

I did each movement for 1 minute, and then reversed the direction of the hula hoop (counter-clockwise to clockwise) and repeated. 

1. Hula Hoop
2. Goddess Pose/Squat
3. Right Lunge
4. Left Lunge
5. Right Leg Lift
6. Left Leg Lift
7. March

Reverse and Repeat as desired.

Melissa Bender Diet

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Hi Everyone,


Many people have been asking about my diet. I am going to share some pictures to give you an idea of what I eat, and list some foods that I might have on a typical day. 


Any of the recipes that I share on my blog are things that I would normally eat. 

Breakfast:

A very typical breakfast for me is 1-2 eggs, fresh spinach leaves, and a whole wheat sandwich thin with a little bit of cream cheese. I also have a cup of coffee (a big cup!) with french vanilla creamer. In this picture I had steal cut pumpkin oatmeal. If I am really hungry I might have Peanut Butter Greek Yogurt (but I generally save that for lunch). I also have about 16 ounces of water. 

At lunch I generally have a salad. The one in the picture above is pretty typical, but I might have chicken or tuna instead of salmon. Obviously I really like fresh baby spinach, I put in some red grapes, and sun dried tomatoes. Sometimes I add sliced strawberries, and some sliced almonds or sesame seeds. I also have a small green apple, and a cup of yogurt. Sometimes I have vanilla yogurt with some fresh fruit and granola. Other times I have the Peanut Butter Greek yogurt (1 cup) in the recipe link above. 

I also bring some nuts or a granola bar, and an extra apple or banana with me for a snack. I am usually hungry before lunch, and on my way home from work, so I make sure I have snacks. I also have another 16 ounces of water, and have generally had a bottle of water with lunch, and another throughout the day. If I am still hungry when I get home from work I have a slice of whole wheat bread with some peanut butter, or a small bowl of cereal. 

This is a picture of a dinner I had recently. In this picture I am having salmon and mixed vegetables. We also had some egg rolls with dinner this night. Normally I wouldn’t have salmon for both lunch and dinner. One would be chicken. Some type of whole wheat pasta, or brown rice would be typical additions to our evening meal. Another typical dinner would be whole wheat penne with tomato basil sauce, spinach leaves, and mushrooms. I will also have more water with dinner. 

If I am still hungry in the evening I have some more veggies, cereal, yogurt, or frozen banana “ice cream.” I may make that tonight to share some pictures and the recipe. It’s not uncommon for me to snack on some Triscuits or wheat thins at some point during the day. 



That’s a pretty typical day for me. I will try to take some more photos of my meals. I listen to my body, and eat when I am hungry. I eat many times throughout the day, and I drink water all day long. 

Hopefully this gives you an idea of my diet. I try to eat many veggies, and whole foods. I also like to prepare extra salmon, chicken, or pasta (whatever we have for dinner) so I have some to bring with me to work the next day. Eggplant is another common dinner item at my house. 

If you guys have any questions let me know!
Melissa





Healthy Lunch in under 7 Minutes

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Hi Everyone,

I wanted to take a minute to share my lunch with you. Last night I had this as an after dinner snack because I was still hungry. This is a super healthy, quick option. When I bring it to work with me for lunch I usually toss it with some whole wheat pasta, or add some grilled chicken strips or salmon. I am home today so I can eat smaller meals throughout the day. This only has 140 calories. It’s delicious, and it keeps me full. 

Plus, look at all those delicious and healthy colors on that plate! 

Enjoy!
Melissa

Ingredients: 
1 Bag Valley Fresh Stemers Market Blend
1-2 cups fresh spinach
5 sun dried tomato halves (I used Bella St Luci)

Stick the steamer bag in the microwave for about 6 minutes. 
While that is heating up put your spinach and sun dried tomatoes on a plate. 
I always drain the excess olive oil out of the veggies before emptying the bag over the spinach. You can heat the plate in the microwave for an extra 20-30 seconds if you want your spinach and sun dried tomatoes warm. If you are using chicken, fish or pasta mix it all together and heat it up. 

It’s delicious, fast and easy! 



Pictures For Thought

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Push Your Limits. 

Find Strength in Grace.

Be Strong.

Try New Things.

Find Your Inner Warrior.

Exist in the Moment.

Push…

Further than you think you can go.

Take Time to Be Grateful.


How to Get Enough Protein

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Hi Everyone,
Someone posted a very interesting question on my facebook page. What are the best ways to get enough protein as a vegetarian? When many people are trying to put on muscle they eat a lot of chicken breast, and tuna. So what if that’s not an option in your diet?
The good news is you still have a lot of other high protein choices!
According to the CDC women need at least 46 grams of protein and men need at least 56 grams. Generally when you are trying to put on muscle you want about 1 gram of protein per pound of your goal bodyweight. The only known danger of a high protein diet is for those with kidney disease. New evidence is showing that diets that are high in protein may be useful in treating obesity and preventing osteoporosis (Carter, et al. 2006).
So what are some good protein sources? Here are some good options for vegetarians, vegans, and carnivores. This list is not comprehensive, but is meant to give you some ideas.
Vegan:
Tofu: ½ cup has 20 g (Faux Beef Stew Recipe)
Soy Milk: 6-10 g
Beans: 7-10 g per ½ cup
Soy Beans: 14 g per ½ cup
Split Peas: 8 g per ½ cup
Peanut Butter: 8 g per 2 tablespoons (Healthy Chocolate Peanut Butter Cupcake Recipe)
Almonds (1/4 cup): 8 g
Peanuts (1/4 cup): 9 g
Cashews( ¼ c): 5 g
Pecans (1/4 c): 2.5 g
Sunflower seeds (1/4 c): 6 g
Pumpkin seeds: 8g
Flax Seed: 8g
Oatmeal (1 c): 6 g
Bagel: 9 g
Broccoli: (1 c) 4 g
Brown Rice: 5 g
Soy Yogurt: 6 g
Veggie Burger: 13 g
Spaghetti: 8 g
Spinach (1 c): 5 g
Lacto-ovo vegetarians: (no meat, fish or poultry, but eggs and dairy are allowed).
Egg (large): 6 grams of protein per egg (Egg “Muffins”)
Milk: 1 cup, 8 g
Cottage Cheese: 15 g
Yogurt: 8-12 g
Cheese: 6-10 g
Carnivores:
Tuna: (6 oz can) 40 g
Most Fish Fillet: (3 ½ ounces) 22 g
Hamburger: (4 oz) 28 g
Steak: 6 oz 42 g
Pork Chop: 22g
Ham (3 oz): 19 g

There are many sources of protein out there. Hopefully this has given you some ideas. This is another great resource: http://www.highproteinfoods.net/
Enjoy, and make sure you get enough protein today!
Melissa

Some Resources:

Carter, J., Vasey, F. Valeriano, J. (2006). http://www.ncbi.nlm.nih.gov/pubmed/16718399?dopt=Abstract

http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

Share an Inspiration

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There are many inspiring people, and events in the world. However, there’s also a lot of other stuff to bog you down and distract you from some of the amazing things that are going on. So today I am taking a moment to share an inspiration.
Today, my fitness inspiration is a person. Her name is Muffy Davis and she has won medals and awards for skiing and cycling. She was inducted into the US Ski and Snowboard Hall of Fame in 2010. She is a mother and wife. She scuba dives, rides elephants, travels the world, and has navigated the Great Wall of China. She is also a motivational speaker. Pretty inspiring list of accomplishments huh?
Oh yeah, I forgot to mention that she is paraplegic. She crushed her spine in a skiing accident in 1989. Since then she has won all of the medals listed below.
So anytime you feel like you “can’t” do something I would like you to take a second and remember this woman. Maybe whatever is giving you a hard time won’t feel so impossible. I believe that you can accomplish whatever you put your mind to. So if you set your mind to failure that’s what you’re going to get. So get rid of that mindset. Check out Muffy’s website, and prepare to be inspired.
What inspires you? What have you been telling yourself you can’t do? Maybe it’s time to reconsider.
Melissa
Muffy’s Awards:
US Disabled Ski Team:
2002, 3 Silver medals, Paralympics Salt Lake City, UT
2001 & 2002, World Cup Overall Champion
2000 World Championship, Anzere, Switzerland
More than 25 World Cup medals
Member US Paralympic
Cycling team, 2010-2011:
2011 Para-cycling Road World Championships: Gold Medal & World Champion, Handcycle Team Realy.  Silver Medals, Time Trial & Road Race
2011 Para-cycling Road World Cup Overall Champion
2011 Para-cycling World Cups, 6 Gold Medals
2011 US Para-cycling National Champion, Time Trial and Road Race
2010 Para-cycling Road World Championships, 3 Silver Medals
2010 US Para-cycling National Champion, Time Trial

Healthy Holiday Entertaining

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Hi Everyone!
Holiday entertaining, and spending time with family and friends is amazing! If you try to stick to healthy dietary choices, it can also be challenging. I always try to offer my guests a selection that includes healthy choices. Here are a few of my go to holiday appetizers/party food choices. I’m always interesting in learning more, so if you have suggestions be sure to post them in a comment!
This veggie/hummus platter is super easy to move, but allows your guests (and you!) to have a healthy guilt-free option. I also set out some reduced fat wheat thins as an alternate option to go with the hummus.

This snack was surprisingly popular! Cucumber sandwiches on whole wheat bread with a bit of hummus on either side of the bread. Just cut off the crust, cut the bread into squares, and you are ready to go. Obviously I am a big fan of hummus. If that’s not your thing veggie slices (they are like cheese, but made out of vegetables) or some lowfat cheese and mustard can be great alternatives.

Brie cheese and fruit platter. Baked brie, with some sliced almonds, granny smith apples, golden delicious apples, red and black grapes, raspberries and blackberries were a delicious and popular snack. This is also good with a few reduced fat wheat thins.

Some of our healthy options laid out for people to enjoy. We also had a little dish of peanut M&M’s. It’s crazy how artificial they look when you see them next to some whole food options.
Be sure to enjoy your holidays! If you don’t think the party you are going to will have anything healthy you can offer to bring something for everyone to enjoy!

Cardio Challenge Day

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Hi Everyone,
Today I have an exercise challenge for you. The goal is to spend 30 minutes doing some type of cardiovascular exercise.
Why do cardio? According to www.bodybuilding.com these are some good reasons:
1.       Improve your Heart Health
2.       Increase your Metabolism
3.       Regulate your Hormones
4.       Improve your Recovery Time from other workouts
5.       Help Manage your Blood Sugar/Manage Diabetes
Those sound like good reasons to me! For me cardio (and working out in general) is a natural form of stress relief. It also gives me energy throughout the day. Fat loss and calorie burn weren’t on the list, but they are some additional benefits of cardio.
Today I chose to do a light run outside and enjoy the weather. I ran 3.7 miles (with plenty of hills!) in 32 minutes. It was a nice relaxed pace for me. You can run, jump rope, or do one of my workouts (as long as you move quickly from one exercise to the next you are getting cardio during them!)
I was also happy to see that the workouts I have been sharing here have been keeping me in good shape cardiovascularly. Jesse will be sharing some running tips sometime soon.
Have a great day!
Melissa
PS This picture isn’t from my run today. It’s from me finishing a race while I was on vacation over the summer. I won fourth place. J Jesse won the whole race (he’s a phenomenal runner). We will be filming a yoga stretch series for runners soon. It will be good for anyone, but it’s focused on increasing flexibility and preventing injuries to the knees, IT band, hip flexors, back, and legs.