See the article about Karen in the Mail Journal Newspaper – May 2010 - June 11th, 2010
Healthy Pancake Recipe - June 9th, 2010
Looking for a Healthy Pancake Recipe without added junk? Try this and let me know what you think!
2 eggs, lightly beaten
1/4 cup canola oil
2 cups lowfat milk
2 teaspoons baking soda
1/2 cup wheat germ
1/2 teaspoon salt
1 1/2 cups whole wheat pastry flour
In a medium bowl, mix eggs with oil and buttermilk. Stir in baking soda, wheat germ, salt and flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle. Brown on both sides, turning once. Makes 8 servings.
Cooking Time: 10 minutes
Nutritional Information: (per serving)
Calories: 208
Protein: 8 g
Fiber: 4 g
Carbs: 23 g
Fat Total: 10 g
Saturated Fat: 2 g
Turbo Fire LIVE Release Party – June 26 - June 9th, 2010
Saturday, June 26th 11am – Noon
Location: Lakeside Fitness (Syracuse, Indiana)
Who Can Come: Open to Everyone (Bring a Friend)
Cost: Free
What is Turbo Fire? Watch this Video!
Turbo Fire the new workout program designed by Chalene Johnson is due out June 18th, 2010 to Team Beachbody Coaches (Karen Tanner Byrd is a Beachbody Coach).
Join me for a Kick-Off Party on June 26, 2010.
** Location to be announced. Stay tuned! **
- Try the HIIT (High Intensity Interval Training) workout that will BURN up to 9x more fat than regular workout.
All in one FUN PARTY! Come in your workout gear. Bring water, towel and change of clothes because you WILL SWEAT!
Email Karen if you are interested in attending the Release Party: karen@trainingbytanner.com
Burn All Summer Long - June 9th, 2010
Welcome to summer! I am excited that summertime is here and I can imagine that you are too! Whether you get to enjoy a change of pace, time at the lake, or just the warmer weather, summer is a great time of year to get and stay active. Unfortunately due to the change of schedule, it can be hard to motivate yourself to “get moving” during these fun months. So here are few of my tips to keep you consistant and BURNING FAT this summer.
- If you are limited on time, get the resistance training in and sweeze cardio in when you get the chance. One of the BIGGEST mistakes individual’s make in their workouts is to become someone I refer to as the “Cardio Junkie.” That personlikes to do cardio (biking, running, walking, swimming, etc) five days a week for one hour and doesn’t have time for the resistance workouts. Three words for you. MUSCLES BURN FAT. Lean muscle elevates your metabolism and helps your burn more fat when you are sitting around on the boat with friends. Basic Cardio doesn’t accomplish that same thing. My Advice: Prioritize Resistance Training and squueze in bursts of cardio with your extra time.
- Find something new and exciting to do! Talk to your trainer (me) about spicing up your program and/or find a fun and exciting home exercise program that will motivate you to reach your goals. Check out www.karentanner.com for great home workouts programs such as TurboJam, P90X, Insanity, and other AWESOME workout programs). TURBO FIRE comes out June 18th – I am pumped about this! My Advice: Find something that will keep you excited about your workouts. That often means finding something new and exciting to do.
- Be Social with your workouts. Most of your friends have the same schedule that you do in the summertime. Use this as an opportunity to find workout buddies, walking buddies, or something similar. This way you can catch up on your chats while also burning calories. You will always be more successful with an accountabilty partner. My advice: TEAM (Together Everyone Achieves More).
One last thought about summer workouts: Just do them! This is such a wonderful time of year to get out and be active. Embrace the sunshine, wonderful breezes and reach those summer goals. Don’t let the Fall season arrive and wonder what happend this past summer. Feel good about yourself. Set great goals this summer and have FUN!
How to Do a Stability Ball Crunch - May 28th, 2010
Nutrition Breakdown - May 14th, 2010
Nutrition can be extremely overwhelming. If you don’t like something you hear on the news, just wait 3 days and likely the information you hear will change. This influx of changing information can either discourage healthy eating all together by creating a “why does it matter anyway” mentality or it can creates “nutrition monsters” who think they can only eat 3 things in this world that won’t harm them. Despite all the ups and downs of nutrition, the key elements of nutrition have remained the same (for that I am thankful). Following these key elements and their concepts is like being the turtle in the race…the slow and steady win the race. Don’t freak out by everything you read. Consistency is the key. Apply these nutrition guidelines into your life and you will be creating the outline to great health.
Carbohydrates
Carbohydrates are otherwise known in our vocabulary as starches and sugars. They are not evil and your body NEEDS them. Carbohydrates are the main energy source of your body. There are two forms of carbs: complex and simple.
Complex Carb Examples: legumes, grains, and starchy vegetables (potatoes, corn, peas).
Simple Carb Examples: fruits, milk, and foods made with sugar (candy/sweets).
What to focus on: 45%-65% (225-325 grams in a 2,000 calories meal plan) of your intake should be made up of carbohydrates. Eat more complex carbs such as 100% whole grains, beans, and nutrient rich fruits. Limit added sugars and drink low-fat milk.
Protein
Proteins are essential to life. Our skin, bones, muscles and organ tissues all contain protein. You can also find protein in your blood, hormones, and enzymes. Sources can be from plant and animal. Richest sources of protein include: legumes, poultry, seafood, meat, dairy products, nuts & seeds.
What to focus on: 10%-35% (50-175 grams in a 2000 calorie meal plan) of your intake should be protein. Emphasize plant sources such as beans, lentils and soy. Choose lean meats and try including seafood 2x/week. If you are trying to build up lean muscle tissue in your body, focus on 35% of your intake being protein.
Fat
Fat is NOT your enemy. It helps your body absorb essential vitamins, maintain structure of cell membranes, while also helping your immune system work. Fat is a VERY concentrated energy source. It has over twice the calories per gram than protein or carbohydrates.
What to focus on: 20%-35% (44 – 78 grams in a 2,000 calorie meal plan) of your intake should be from fat. Too much saturated or trans fat can increase blood cholesterol levels and increased risk for coronary artery disease. Eat nuts and oils (olive, canola, and other nut oils). On a 2,000 calorie meal plan, keep saturated fats under 15 g/day, keep trans fats under 2g/day and keep cholesterol under 300mg/day.
To reduce blood cholesterol, focus on eating fruit and vegetables, limit animal products and eat no more than 170 grams of meat (animal protein) a day.
Let me know if you have any questions!
R.I.C.E. Your way back into exercise! - May 4th, 2010
Even though we all try to exercise with correct form and not ever get injured, sometimes life happens and we end up injuring our back, shoulder, ankle etc. Many times these injuries don’t happen in the gym but when you are playing basketball with your kids or landscaping the yard. These injuries can provide a significant setback in your workout programs. Tissue healing takes an average of 4-6 weeks. So, one of the first things you need to do is back off a little bit if you want to heal faster. For many avid exercises, the habitually addicted (a.k.a. Runners), this is a very hard concept. They push and push and push harder and think that if you continue to push, it will heal and feel better. Injury is not often an issue of mental weakness. So next time you have injury, try applying the method of R.I.C.E.
- REST – Take a break form the activity that is bothering you. If you are a runner, try getting on a bike or swimming some laps. If your shoulder hurts when you do overhead movement, avoid doing that movement for a while. Rest doesn’t always mean that you should do nothing, but rather try something different and give the injured area a break.
- ICE – With injury comes inflammation. Applying ice to the injured area will help “cool” that inflammation and help your body get rid of it. The longer you have inflammation in your body, the harder it will be for your body to heal. In the sports medicine world we recommend that you ice about 20 minutes with a bag of ice (ice cubes or crushed ice in a zip lock bag) directly on the skin. The exceptions are when you have a circulation issues thus icing is contraindicated or if you are icing an area like the elbows, wrists, or fingers which would get cold faster. If this is the case, then you can try icing for about 10 minutes instead.
- COMPRESSION – Putting a wrap or brace of some kind onto your injured area will not only help it feel better, but the light compression will help your body also rid itself of that inflammation. Using the wraps or braces in a sense is “hugging” the injury to help it heal. It also gives you a sense of awareness so you don’t forget what is going on and try to do something you shouldn’t. A note of caution: go easy on the compression. Don’t make it too tight. If you start turning blue or get tingling in your fingers or toes, then you need to back off a little and wrap it lightly.
- ELEVATION – Especially when your injury is brand new, elevation is a keep principle that will also help reduce immediate inflammation and swelling. Gravity pulls on that swelling and can cause the swelling to pool in certain areas. For example, if you injured your ankle, it is a great idea to apply the other principles of R.I.C.E. while also elevating that ankle above or at heart level.
If you have a basic sprain or strain, the R.I.C.E. principle should help. If you notice extreme pain or other responses that concern you, please see your doctor.
New Training By Tanner Studio is now Open! - May 3rd, 2010
As of May 1st 2010 personal training is available at the Training By Tanner Studio located in downtown Syracuse at Wawasee Plaza. Hours are by appointment only. Rates are available to view under the Services tab above. All former or current clients are able to receive two 1-hour complimentary training sessions at this location if they schedule their appointments no later than June 30, 2010. Looking forward to seeing you there!
Do Cleanses’ and Detox’s really work? - May 3rd, 2010
Over the past year I have had many clients ask me about my opinion on various cleanses’ and detox’s. I am still doing my homework, but one thing I do know is how you can make a very bad decision with some of the paraphernalia that is out there right now. I know there are many things available over the counter that entice the average consumer to “be healthy” or “jump start” like the Jillian Michael’s Detox and Cleanse. I know a small handful of people that have done significant long term damage to their colons by the decisions they made in regards to their “cleanse” or “detox”. To be on the safe side, ask your doctor about any form of cleanse before you do it.
From my perspective the whole goal of a cleanse or detox is to start fresh and make sure you body is getting what it needs. One of the many reasons we decide to do this is because we know we don’t eat well on a regular basis, so rather than trying better habits, many just go out and find OTC “flush” that will “fix” all their bad decisions.
My suggestions is to do something that is food based for a “cleanse” rather than chemical. I know some people who have done a fruit and veggie only kick for several days. The motivation being to give their body what is desires and thus hoping their bodies will respond better afterward. My concern with that type of program is that your body is not getting enough protein. When you don’t get enough protein, your body is smart and will find a way to get it. This usually occurs by using your own muscles as protein to fuel your body. Do you realize how long it takes to get lean muscle tissue on your body? Why then would you allow your body to “eat” your muscles for protein? I would much rather find a way to have an extremely nutrient dense form of a “cleanse” that will keep my body from “eating” my muscle: a VERY expensive fuel.
My favorite cleanse of sorts thus far is the Shakeology 3-day cleanse. It is not really a “cleanse” at all, but rather a way of eating healthy for 3 days while getting highest level of nutritional concentration possible. My husband and I drink Shakeology once a day (in a variety of recipes) because it helps us get the greens we need that we lack on regular basis. It has a quality amount of protein and other excellent nutrients that are truly hard to pass up.
What is allowed for the 3 days cleanse:
3 Shakeology shakes per day
2 cups of green tea or black coffee per day
1 or 2 pieces of fruit per day
1 salad for dinner with poultry or white fish
No dairy or extra sugars (this includes almond and soy milk)
Drink 2-4 liters of water every day
Only use low-fat dressings and go easy on the salt/pepper to taste
View The Shakeology 3-Day Cleanse
You’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, but rather nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.
Water, of course, is recommended in quantity. Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.
A friend has recommended that I read the book ‘Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself.’ I plan on reading it and when I do, I will post a review. In the meantime, please make smart decisions that won’t hurt your health in the long run.
Never heard of Shakeology? Check out this link to get more info.
keywords: Injury Prevention: Put your weight in your heels! - May 3rd, 2010
If you have ever been a client of mine or have taken any one of my classes you will definitely hear me say “Put your weight in your heels” almost to the point of annoyance. Why? This is a simple cue I use to help those I worked with keep their knees feeling GREAT when they are doing leg work such as lunges, squats, and bridges.
It is extremely common to hear people say that they can’t do squats or lunges because they “hurt” their knees. I am the first one to admit that there are exceptions to the rules, but for the most part, the “hurt” is usually an issue of bad form and weak/unstable muscles.
When doing a squat, many people instinctively put their weight in their toes, rather than their heels. This movement then causes the knees cap to move over and past the front of the toes and will inevitably cause pain in your knees. By shifting the majority of your weight back into your heels, you will notice a form change. Your hips will go back father and your kneecap will stay behind the tip of your shoe while also causing less pressure or pain in your kneecap area.
Basic tips when doing squats or lunges:
- Keep the majority of the weight in your heels. If you are doing a split squat or a forward/backward lunge, then your weight will stay in your forward heel.
- Sit back and allow your hips to move behind you. Pretend that you are sitting into a chair.
- Keep your kneecap moving in the same direction as your 2nd and 3rd toes. If your toes are going one way and your kneecap is going in another, your are just asking for injury.
- Finally, keep your knee behind the tip of your shoes. Don’t allow your knees to move past your toes.
Any questions? Just ask!
