“Finding time to fit a good workout into the day is as hard as the workout,” is a response I get a lot. And to sympathize with these folks is an easier path for many. In a work day, I would say that I get bogged down in my work and find hours slipping by as I loom over my computer to finish a project so that I can cross that off my list. Then I catch my breath and continue to the next project as if on autopilot. Yet, throughout the day there are times when the chance to stop and get in a few minutes of a workout arises and the choice to get up and move is up to me. “I didn’t choose to not workout, my work/time/fill in the blank just didn’t allow me to do it,” a repeated echo rings in my head. “Bunch of bull!” Snuffs out the echo as I am pull myself away from the computer and prepare to exercise.
This scenario is a constant hinderance in our daily life and separates those who move backward in their fight to succeed with those who make positive progress. We will always be required to make a life altering decision as the seconds past way in our lives, but we are always in control of the choices we make. Allowing ourselves to break under the pressure of excuses and blame it on something other than our lack of defiance over status quo keeps us in a vicious cycle that never ends where we want to be.
The average person makes roughly 3,500 decisions a day. What to eat, where to go, how to dress, pass the car, say hi to that person…. The list goes on and on, and yet, with one choice taken, the other is left behind. So we can say that we didn’t have the opportunity to choose both. This is true and many people lose ground from choosing only one and not the other maybe because of comfort level, external pressures, or priority levels. However, when we make that choice to not do something, we are in control of this decision and internal factors provide the foundation of this choice. Work did not keep me from taking ten minutes to get up and move around so my muscles could stretch out from sitting for 4 hours straight. No, I told my body that it was not allowed to get up because I thought that I would lose precious time to get my project down. I chose to keep working. As the cookie states, we still choose even if we decide not to make a choice. Make every decision count and never blame that fact that you couldn’t choose your future. You are in control of your free will and to wake up half hour earlier to get a workout in is your choice.
After a tough workout, you deserve to enjoy a slice of pie; pizza pie that is. Try out my fresh spin to this delightfully healthy margarita pizza and tell me what you think.
Ingredients: 1 bag – fresh pizza dough 1 cup – flour 1 – fresh mozzarella ball, sliced 3 – plum tomatoes, sliced 1 cup – fresh basil leaves, rinsed 1/2 cup – tomato sauce 1 cup – shredded mozzarella cheese 2 Tbls – extra virgin olive oil 2 tsp – garlic powder (optional)
1. Preheat oven to 400 degrees. Spread flour on counter top. Roll out dough to desired thickness and shape.
2. Sprinkle the shredded mozzarella cheese around the pizza. Pour the tomato sauce on top of the cheese and using a ladle, spread sauce to cover the cheese.
3. Lay the basil leaves on top of the sauce to cover the pizza. Next, arrange the tomatoes to layer the pizza. Finish off the pizza with fresh mozzarella slices.
4. In a small bowl, mix the olive oil and garlic powder together. Then using a brush, brush on oil mixture along the edge of the crust.
5. Place in the oven on a pizza pan or pizza stone for 18 – 25 minutes. Remove from oven and let stand for 5 minutes before serving.
If you’ve had an experience where you thought you were doing something, like eating a certain food or dressing a certain way, but then saw people doing it another way and thought you were actually doing it wrong, don’t worry, you’re not alone. However, sometimes a different way might not be the wrong way, but exactly the former; just a different way. Who says that a turkey burger can’t be a breakfast item or that everyone should drive a BMW? Societal norms influence us to think that we all have the same needs. On the contrary, we all need to pay attention to our individual needs to maintain good health.
In 2007, Wesley Shultz et al conducted a field experiment testing whether normative messaging (telling people to practice a certain behavior based on what others are doing) would have mixed success rates in behavior change. They saw that when told to use more energy saving products because a specific number of others were doing it, the number of people converting to energy conservatives increased. Yes, energy conservation is ideal and we would all want to promote this type of habit, but the mere fact that it only took one little message stating that more people were practicing one certain behavior to have the minority feel like they were wrong and change their lifestyle is fascinating. A key point to this case is that in order to see a shift in the masses, the group must be a minority, hence, the difficulty of getting our overweight country to get back down to a healthy weight (69.2% of adults in US overweight/obese). Yet again, why should we be like everyone else?
When dealing with exercise, we must look at performing a task with blinders on. Not one person is alike and thus not one specific regimen will work for everyone. The National Academy of Sports Medicine has a training model that is different than that of the American Council on Exercise. Is one of them wrong and the other right? Absolutely not, because both will reach the same result in the end, although both use different pathways. The same goes when I am asked which one is better for getting toned arms, free weights or machines? Both are two different modalities that lead to the right direction to get lean arms.
The right answer to improving your health is not to follow the yellow brick road that everyone else has followed, but to lay each stone in front of you and test the ground supporting it to determine if it will work for you. So the next time you’re scratching your head wondering if the person next to you is doing it right and you should follow suit, ask yourself if you are still improving your health with what you’re currently doing. If so, then embrace the difference and continue to tread through the unbeaten path to success.
American Council on Exercise: IFT Model
CDC Faststats: Overweight and obesity http://www.cdc.gov/nchs/fastats/overwt.htm National Academy of Sports Medicine: OPT Model
Shultz, P. W. et al. The Constructive, Destructive, and Reconstructive Power of Social Norms. Psychological Science, 18(5) 429-434. 2007
I was eating my lunch a few days ago and browsed my Facebook account to see who’s baby picture had plastered my News Feed today. I noticed a notification alert and saw that my friend, Nate, had shared a link (see picture on the left) on my timeline with the comment, “Do all of these. I dare you.” I grinned and was intrigued, so I clicked on the video link and watched what he had sent (click here to view video). I was impressed, wondering if all military men and women could do all 44 exercises. Then I saw some individuals in the background looking as impressed as I and dismissed the thought. After finishing the video, I read what my other friend, Beth, wrote, “And post video when you do! LOL”
There are guys who would try any challenge to prove their Darwinistic status on earth and then there are those who do it because they’re the ones who also would touch the wall that warns, “Don’t Touch, Wet Paint!” I would fall into the latter category of individuals and thus, out of sheer curiosity, I want to prove to myself that these would in fact be the 44 best bodyweight exercises (and yes, to know that I can do them). I will keep everyone posted as I work through all 44 exercises. I will post the final video on Youtube to let my friends know that it can be done.
One Arm One Leg Pushup, Check!
In the meantime, this challenge has prompted a great bodyweight workout (see below) for those who are always strapped for time, equipment, or just loaded with excuses to not exercising. Follow the routine for a month, performing two to three times a week. If you feel sore the whole week, start off with once a week till you can work your way to two times a week. After a month, add on another set. You will need to refer back to the video if you are unsure of the exercises.
The Bodyweight Challenge Perform each group of exercises for specified duration, rest 45-60 seconds, then repeat a second set before moving on to the next group.
Burpies – 30 seconds
Hindu Pushup – 30 seconds
Archer Pullup – 30 seconds
Group 2 Mountain Climbers – 1 minute
Hanging Knee to Elbow – 30 seconds
Spiderman Pushup – 1 minute
Jumping Lunges – 30 seconds
Hanging Leg Raise to Level – 30 seconds
Pike Roll Out – 30 seconds
Thank You to the men and women who put their lives before ours to serve our country every single day.
We all want to be rich. Then there are some of us who would prefer to be wealthy. If you don’t know the difference, I suggest reading “The Millionaire Next Door” by Thomas Stanley and William Danko. But regardless if you want to be rich or wealthy, you must do one of two things; either learn how to earn it if you aren’t there, or learn how to keep it if you are there. Ask both sides and they will tell you that it’s difficult to uphold both ends of the statement if you are not willing to motivate yourself and work hard.
Even though it is hard to save money, many of us are so driven that we do everything we can to grow our bank accounts. We stop purchasing expensive products, we go to fewer movies, we find cheaper alternatives, and we slowly put money into our savings account until we are happy with how much we have in it. We don’t end up with $20,000 in a week, but over a period of time with little investments (depending on how much you invest into the account), we notice the large sum of money that has accumulated and we are thrilled with success.
I use this example because the same can be said with our health and the steps needed to accomplish our wellness goals. However, the majority of us don’t treat our bodies like a savings account. We expect our bodies to work miracles and in the end of the week have a body like the models and stars we see in magazines and in the media. Side note: Most actors and actresses will work with a trainer between three to six months, six to seven days a week, to get their bodies in the shape needed to perform their roles; not to mention hiring a personal chef, and dietitian. The way we stay or become healthy should follow the same plan as how we grow our bank accounts. Place importance on our wealth (health); find out ways to save our wealth (health); and slowly invest our money (time) to see our wealth (health) grow.
Following these simple steps will improve your overall health (and wealth) if you take the time to commit to it. Saving your health can be as easy as saving your money, but know that to do so, you must find the importance of why you’re doing it and become motivated in its returns to be successful.
For the past few weeks, my wife and I took a little vacation up north to the Adirondacks in NY. We try to get up there ever year to return to the place where we met. The special place with a 32 mile lake, 800 acres of hiking trials, and a rolling golf course. I was pumped for this trip. Being that I grew up in the North, all my exercise was done using Mother Nature’s gym. Mountains became my stair climber, lakes became my pool, and hauling around a 30 pound backpack became my free weights. I was ready to get out of the flat lands of Florida and become immersed with my natural habitat. Then the worst happened.
We arrived in Tampa for a 2:15 PM departure flight two hours early. This was how excited I was about making it out of Florida. The security check went smoothly without a hitch and I was looking at the plane outside that we would board. As my wife and I chose our seats, I looked at my watch to make sure we would arrive Albany at the stated time of 5:35 PM. “Enough time to make the drive and get in my day’s workout,” I thought to myself. We sat in our seats as we waited for our plane to be taxied out of our terminal but nothing happened. My wife noticed that it had began to rain (bright blue skies followed us to Tampa). I didn’t think much about it, I just wanted the plane to move so we could get above those sad clouds and off towards my destination. That’s when the overhead announce from one of the flight attendants came on and stated, “Sorry folks, but it seems that Traffic Control has noticed a severe thunderstorm has hit areas of Baltimore and the Northeast. We’re going to hold tight on the ground for a little bit while Traffic Control can determine if there’s another route.” Then two minutes later, “Looks like Traffic Control has grounded all flights heading north toward Baltimore and this flight has a new departure time of 6:50 PM or might be cancelled,” informs the attendant. “We’re going to cross our fingers for the delay. However we can’t keep you on board, so we’re going to ask everyone to return to the terminal and wait for further information about your flight.”
So, now I’m in the terminal again and grounded for another five hours. I’m a personal trainer because I love to be active and educate others on the importance of staying active. Knowing that I will be missing my workout up north has made me upset (and the fact that I’m starting off my vacation with this long delay also ticks me off). The other reason why I am in my profession has something to do with the fact that I hate sitting in one place for a long period of time, and this delay has us stuck in this terminal for another 5 hour! With this experience and extra spare time, I designed a workout for anyone else who might need a quick stress reducer due to a flight delayed.
The Traveler’s Workout
Items needed: chair, carry-on luggage/bag, music(optional) Perform each exercise to fatigue. Then rest for 60 seconds and do a second set before going to the next exercise.
Squat Targets: Glutes, Hamstrings, Quadriceps
Start in a standing position with feet slightly wider than shoulder width. Hold carry-on by the handle with two hands. Extend your arms straight down so they are dangling between your legs. Perform a squat, placing the weight into your heels. As you squat back up, push with your heels.
Military Pushup onChair Targets: Chest, Triceps Place your hands on the edge of a chair with your hands aligned with your shoulders. Keep your toes on the ground, back and abs tight. Lower yourself to the chair without bending at the hips, so your whole body descends as one. Let your chest come to the chair and push yourself back up to starting position.
Bent OverRow Targets: Latissimus Dorsi, Biceps Place one hand on the chair as your bend forward at the hips. Keep your knees bent and your back straight. Grasp the carry-on with your other hand. Pull the carry-on to the side of your chest as you keep your arm close to your side. Lower the carry-on back down smoothly back to starting position.
Planks Targets: Abdominals, Lower Back Place your forearms and toes on the ground. Keep your back straight and even with the rest of your body. Elbows should be under your shoulders. Lift your hips off the ground and bring them aligned with your shoulders and ankles. Hold the position till fatigue.
Standing SideCrunch Targets: Obliques Stand with your feet narrower than shoulder width. Hold the carry-on with one hand by your side and hold your other hand by the side of your head. Crunch your body down to the side, opposite of the carry-on. Slowly return back up to start.
Last week, CNN wrote a post indicating that the mayor of Cambridge, MA, Henrietta Davis, took steps to adopt the sugary drink ban that was proposed by New York City’s Mayor, Michael Bloomburg. Not only did Mayor Davis want to prevent oversized drinks sales (greater than 16 oz.), but she took it one step further by proposing to ban free refills on soft drinks at restaurants. “Our environment is full of way too many temptations,” Davis said. “This is one temptation that isn’t really necessary.”
This is a very bold move and some Americans will complain (mainly restaurant owners and those losing their free refills). However, with obesity rates and diabetes still on the rise, bold actions must be taken. Amid the studies and warning signs of inactivity and overeating in America, the majority of Americans are unwilling to make the healthy change. An action to restrict people from inflicting harm on themselves should not be looked upon as a governmental takeover, but rather a change to allow us to live longer. When the government decided to ban smoking in restaurants, there was an outcry from smokers complaining that their freedom was being taken away. However, after a few months, those who smoked went outside as usual, very little complaining occurred, and everyone was able to breathe easily again.
America Weighs In
Limiting the amount of soft drinks someone consumes in one sitting may be a good start in fighting obesity and diabetes. However, the other part of the equation is not just quantity, but also quality. How much sugar is in that 12 oz cup? Sugar is the key ingredient in all soft drinks, and is a factor in the epidemic of obesity. The sugar content in drinks can be difficult to estimate, so we need to turn to the nutrition label on a product.
This is where a startling realization hits those who know how to read the label. The amount of calories within many products are not accurately represented! That’s right, those calories are not what they may appear. A search for an answer was prompted when I was explaining to my wife how one calculates the amount of calories in a product. To figure out the total calories in a product, the three macronutrients are summed up by their respective caloric value. In all foods and beverages, calories are calculated by adding the total amount of fats (1 g = 9 kcal), carbohydrates (1 g = 4 kcal), and proteins (1 g = 4 kcal) in the product. Sometimes alcohol is also added (1 g = 7 kcal). An example was presented using a can of Coke (see picture). When we take a look at the three Macronutrients, we see that the only one that has a value is carbohydrates. This made it easy…so I thought. When we multiply the amount of carbs in the beverage (39 g.) with its corresponding caloric value (4 kcal), we get 39 * 4 = 156 calories. But wait, why does the calories of the can state 140 cal? This is not a rounding issue as you will read below. The extensive search led me through the Food and Drug Administration (FDA) (who regulates the food label) to get to the bottom of the fiasco. Scrounging through the FDA guidelines for proper labeling of nutrition facts was daunting. I came across a plethora of jargon and redirections that made it hard even for the product manufacturer to adhere to the guidelines.
The following were some questions relating to the problem, but there was nothing in my search that could explain why Coke was able to misrepresent their caloric value by 16 calories!
N8. Should a value of 47 calories be rounded up to 50 calories or rounded down to 45 calories? Answer: Calories must be shown as follows:
50 calories or less–Round to nearest 5-calorie increment: Example: Round 47 calories to “45 calories”
Above 50 calories–Round to nearest 10-calorie increment: Example: Round 96 calories to “100 calories”
21 CFR 101.9(c)(1) Also see Appendix H for rounding guidelines.
N18. What is meant by sugars on the Nutrition Facts label? Answer: To calculate sugars for the Nutrition Facts label, determine the weight in grams of all free monosaccharides and disaccharides in the sample of food. The other nutrients declared on the nutrition label are defined in 21 CFR 101.9(c). 21 CFR 101.9(c)(6)(ii)
N16. How is total carbohydrate calculated? Answer: Total carbohydrate is calculated by subtracting the weight of crude protein, total fat, moisture, and ash from the total weight (“wet weight”) of the sample of food. 21 CFR 101.9(c)(6)
When I was able to find the section on carbohydrates and caloric measurement requirements (see references), there was nothing that mentioned how accurate the manufacturer had to be when producing a number. They did state that a certified chemical testing company had to weigh all amounts of nutrients before producing the label. So my question is, what scientist doesn’t know how to do basic arithmetic? Before banning the extra-large cups and refills, we might want to figure out how much sugar we really are consuming.
Try this: go outside and run around the block (ok, just jog). Most of you probably would have donned a pair of cushioned, foot correcting sneakers before walking out of your house. This is typical for many 21st century humans who want to make sure they don’t get injured while braving the pavement. Shoe stores are filled with hundreds of brands and models specifically designed to combat some kind of foot problem when you’re running. However, current studies have indicated that the ideal thing to wear for running might not be a pair of arch supported or ankle stabilizing sneaker anymore. Why it took researchers so long to run down the stats on how our bones, muscles, and ligaments adapt to the different surfaces when we walk or run and how that changes our whole body’s physiology is probably because they were wearing the wrong shoes too. Barefoot running, and even walking, can be traced back to our great Paleolithic ancestors and now companies like Vibram, Newton, Saucony, and Nike have flooded the markets with their shoes that claim to resemble running barefoot, without the scrapes and bruises.
Through advanced technology, shoe manufacturers have been able to design sophisticated footwear to prevent our feet from over pronating (stability control), pounding the ground with too much force (shock absorbers like air sacs, springs, and more cushion), and dropping our arches (arch support). These new methods for controlling our feet’s movement are more of a “crutch” than a treatment. In the last decade, studies on barefoot running have sent many health and sports magazines to track down experiences of this phenomenon. The leading magazines for running enthusiasts, Runners World and Running Times, have both printed a number of articles on the benefits of minimalist shod and barefoot running. A study conducted by Dr. Daniel E. Liberman, professor on Human Evolutionary Biology at Harvard University, pointed out the natural adaptations of the body as a person runs barefoot compared to a shod runner. When a runner has the ability to allow his or her foot to move freely when making contact with a surface, the proprioceptors within the foot muscles respond and adapt to the surface, thereby recruiting the correct set of muscles to prevent injury from occurring. With foot correcting sneakers, the foot has little awareness of the surface with which it is making contact, causing a incorrect running style, and therefore, the recruitment of different muscles are needed, resulting in common running injuries.
Here’s an experiment for you to try. Go to your local high school track, or if you have a clean section of road nearby, run ten yards down the track or road. Then take off your shoes and repeat. If you compare the two running styles next to each other (shoes and barefoot), one would see that our running style quickly changes when our foot hits the ground. When we run with shoes, because of the cushion in the heel, we’re more prone to have our heel strike first. Yet once our shoes come off, our body shifts to the mid or front part of our foot where our legs can suddenly work together like a spring and propel our bodies forward. This also prevents our heel from stabbing the ground and hurting the bony surface. “The amount of reaction force generated in the foot and leg also decreases, explains Dr. Liberman. A look at his figure (Fig. 1) shows that there is much less reaction force when someone uses a front foot strike with a short stride, which is common when running barefoot compared to a rear foot strike (heel to toe style).
This is not to say that everyone should go out today, ditching those old cross-trainers and run freely. Running barefoot takes time, as is common in any form of muscle training. Muscles, when stressed, need time to recover and adapt. Also, unlike the humans of 100,000 years ago who didn’t grow up with something on their feet from birth, have paved roads, and broken glass shards, the 21st century human must train our feet longer for the conditions of today’s environmental surfaces. Vibram’s FiveFingers, Nike’s Free Run, Saucony’s Kinvara 2 are minimalist shoes that allow your feet the freedom to move like being barefoot but with a little added protection between your feet and the pavement. If you want to be true to your natural instincts, train your body to run sans shoes. Start on grass or sand before transitioning over to tougher surfaces. Don’t run too long if you’re inexperienced because the muscles in your foot will quickly fatigue. Running a couple times a week barefoot will make your feet adapt to the surface and overtime, you’ll have the ability to run away without any injuries.
Liberman, D.E. (2012). What we can learn about running from barefoot running: an evolutionary medical perspective. Exerc. Sport Sci. Rev., Vol. 40, No. 2, pp. 63Y72
In my last installment of the series, I provide some important and interesting statistics about tobacco use and overeating. Don’t try any of this at home.
Tobacco - According to the CDC, the last statistics published in 2010 in regards to smoking in teens and adults showed a steady decline beginning in 1965. The study showed that in 2010 adult smokers had dropped 29.3% (19.3% current) compared to the 1965 percentage. However, tobacco has no health benefits. Smoke it or chew it and you’re still putting your health at risk. Any questions?
Overeating – Sometimes we get so hungry that we begin to gorge. When we finally put our forks down, we hear our stomach yell back at us and it feels like that last slice of cake is trying to bust through our belly button. However, for some, this agonizing feeling never occurs. Place food in front of them and they will be happy to make it disappear. We give these people nicknames: “Black Bole,” “The Disposal,” “Trash Compactor,” “The Abyss,” and even “The Terminator.” Yet despite their names, these individuals all have a health condition called “overeating” or “binge-eating.” Overeating is a very common occurrence. We all have had a second or third helping at one time or another. If you didn’t, you might have piled your plate larger than the recommended portion size and thus still managed to overeat. Overeating becomes a serious problem when someone begins to frequently binge and then finds trouble stoping. The MayoClinc writes, “when you have binge-eating disorder, you may be deeply embarrassed about gorging and vow to stop. But you feel such a compulsion that you can’t resist the urges and continue binge eating.” The causes of this disorder include, family history, biological factors, long-term dieting, and psychological issues. A study by Dr. Diann Ackard and her colleagues, looked at the relationship of overeating among 4746 adolescents. The study reported that girls (17.3%) were more likely to engage in overeating than boys (7.8%). The study also showed a significant relationship between binge-eating and low self-esteem and body satisfaction. The study also associated overeating with a higher risk of suicide.
Overeating is a serious disorder and preventative measures and remedies can be taken to help reduce the chance of binge-eating. If you or someone you know is binge-eating, speak with a doctor hear about treatment plans. Seeking additional guidance from a counselor or psychologist may be needed. If you or someone you know is overeating, try the following to help slow down your rate of consumption:
Put the fork down between bites
Consume more fiber
Eat smaller meals more frequently throughout the day
Consume the right nutritients
Don’t stock up your fridge or pantry
Eating can be fun, but when we begin to indulge in the greater commodities of life, we begin to lust over that of which we consume to much. These seven addictions can be fatal when consumed beyond their limits, but within limits, they can be a “non-sinful” bliss. Be mindful of what you consume (not just foods either) and know when a piece of Mrs. Jones’ homemade double chocolate, rum cake becomes a guilty pleasure.
If we could only drink water for the rest of our lives, we might actually live a little longer. But where’s the taste in that? So man created two special substances to add to water (besides loads of sugar and artificial flavoring) to make our beverages more enjoyable and practically irresistible. Take a sip of the next two addictions.
Caffeine – Need energy? In the past, our only options were Gatorade, coffee, tea, and Coke. Now-a-days, you find people downing a Red Bull, Rock Star, Amp, Monster, or even a little potion commonly known as 5 Hour Energy Drink. And this is after a Venti dark roast coffee from StarBucks in the morning. Turn to the fitness scene and you have caffeine in many of the common sport-enhancement supplements. Caffeine is most consumed psychostimulant substance in the world. The benefits of caffeine are heightened mental awareness and increased energy. I must note that according to reports, caffeine is not addictive, however, there is evidence that people react similarly to caffeine as they would to other psychostimulant drugs such as, cocaine. And even though caffeine is not a leading contributor to US mortality, many drinks containing caffeine also include large quantities of sugar. Other health risks associated with caffeine include, increased heart rate, anxiety, insomnia, osteoporosis, and tremors. News reports back in 2010 (CNN) investigated the connection of energy drinks consumed with alcohol, and the related hospitalization and deaths among college students. The American Medical Association Council on Scientific Affairs states that moderate consumption of caffeine (three 8 oz. cups of coffee (about 250 milligrams of caffeine) per day and 5 servings of caffeinated soft drinks or tea per day) pose no negative effects on a person’s health. Also, those who consume caffeinated drinks probably aren’t drinking enough water.
Alcohol - Have wine, don’t have wine, have only red wine; wait, liquor’s good too? In the early 2000′s research began to introduce alcohol as a health-promoting substance. Going back in history, we know that alcohol was used as medicine to treat different ailments. However, now we’re told that having a glass of red wine a day can promote heart health. So everyone goes out, orders a glass of wine, and smiles knowing that they just fought off heart disease. Not so much. Studies that produced findings associating red wine with the reduced risk for heart disease might be basing their conclusions on the wrong component, reports the American Heart Association. Many of the health benefits from red wine comes from the flavonoids and antioxidants that can be found from red grapes and grape juice. So, instead of ordering a glass of wine (which is normally more than the daily recommended) the next time you dine out, shoot over to the kids menu and order a fresh glass of grape juice. In case you think that goblet you have in your cupboard is a healthy serving, the AHA states that one drink is the following; one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits. Due to body weight, height, and frame size, the limitations for men are 2 drinks a day, while women are 1 drink a day. Have a good time, but do it responsibly. Period.
So time is a constraint, but you don't want to miss a workout. Save some time and increase your intensity by preforming compound movements. Squats to overhead presses, push-ups with rows, lunges with bicep curls, and deadlifts can target all the major muscles and still leave you so time to grab a bite between lunch breaks.