Steady State Cardio VS. HIIT or Both?

Posted on May 16, 2014 by megolina

I have a lot of people ask me about what they should be doing for their cardio. They want to know what is going to be the most efficient method of working out that will give them the results they are seeking. I know a lot of people who get lost in the world of endless bouts of cardio…the same five miles every day. I also know those who are strictly into HIIT (usually as a compliment to their resistance training), and that is it. So, what is the best option?HITTThis is what HIIT leaves me looking like…schweaty….Anyways, let’s look at a few things first…The contenders:

Steady State Cardio: Continual cardiovascular (aerobic) exercise that keeps you working around 60-70 percent of your maximum working capacity for twenty plus minutes. This usually means your heart rate is between 120-150 BPM if you are wearing a heart rate monitor.

HIIT: High intensity interval training is (anaerobic) exercise combines bouts of high intensity exercise where you are working at around 90-100 percent of your max capacity, followed by recovery periods at a low intensity.

I am a huge fan of interval training. For those who are wanting to lose fat, this is the way to go. There are a LOT of studies that back this method of training. HIIT improves cardiovascular health without having to spend hours and hours at it. This type of exercise works to train the anaerobic system of the body.

Now, with this being said, I do think it is beneficial to include some steady state cardio every now and again as well. Steady state cardio will help to tax and improve your aerobic system, which will actually improve your HIIT training in the long run. It can also help give you a good athletic base for normal activities in life.

If you are looking to lose weight, hours and hours of steady-state cardio are not the most effective way for you to slim down. Yes, you will burn calories, but why not put your efforts into the most efficient means possible?

Our bodies want to be as efficient as possible. If we are continually doing the same workout over and over again, your body will become more efficient at it. If you mix up what you are doing, you will be able to keep your body working at a different level.

So, with all this information, what do I suggest? If you are looking for optimal weight loss and improvement, I would recommend resistance training, HIIT, with a few steady state cardio sessions in there as well!

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My Most Pinned Recipes: The Favorites Edition

Posted on May 14, 2014 by megolina

You know I love food. Obviously, I talk about it all the time. 🙂 These are some of the most pinned recipes from my blog: Bon Apetit! Click HERE to see all the recipes that have been pinned from my website on Pinterest and HERE to see my own healthy recipe board. pizza1Cauliflower Pizza Crustzucchinicookies Healthy Zucchini CookiesIMG_5448Healthy Peanut Butter BarsIMG_5158Greek Chopped Chicken SaladquinoapepperQuinoa Stuffed PeppersIMG_7099Chicken Marinara Spaghetti Squash BoatsIMG_5162 Paleo Lemon Pie Barsaug14132 Cottage Cheese Tomato and Avocado SaladguacchickenAvocado Chicken SaladProcessed with VSCOcam with t1 presetTaco Chicken & Cilantro Lime Cauliflower Rice munchercruncherpepperMini Tomatillo and Avocado Chicken Pepper Poppers

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Here Comes Summer, Now Let’s Get Moving! {Bucket listing}

Posted on May 13, 2014 by megolina

There is nothing I love more than summer. Warm weather and sunshine make me really happy! I’ve already been able to get a small taste of the beautiful outdoors this weekend. bridalveilI’ve come up with a bucket list of things that I want to do in Utah this summer!bucketlist I have already been to Stewart Falls and on a photo field trip, and I’ve loved every minute of it! This is still a list in progress. I’ve already added to it…

– Hike Ensign Peak, Paddle Boarding in Deer Creek Reservoir, & Bike down the Provo Canyon Trail.

My challenge to you is to create a bucket list of your own! Get your friends and family involved in deciding what it is you want to do this summer. Find some activities that will get you out and active! You will have some incredible adventures and memories that will help you keep up a healthy lifestyle!

Now…for you how are around Utah Valley…what am I missing??

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Muncher Cruncher Monday Circuit Workout

Posted on May 11, 2014 by megolina

You know I like to get you started off on the right foot when the week begins. Even if that foot is in a single leg lunge… 😉 muncher cruncher circuit This week’s circuit workout engages the core quite a bit! You can add weights to some of these exercises to increase the difficulty. Try to keep the tempo up to keep your heart rate up!

  • Spiderman pushups: Get in a regular pushup position. As you pushup down, lift your right leg off the ground, bringing your right knee to your right elbow. Replace your foot back as you come back to the starting position. Repeat on the other side.
  • Reverse plank triceps dips: Get in a reverse plank position with your arms straight. Your body should be flat, with your feet extended out in front of you. (You should be facing the ceiling, with your palms facing toward your feet) Bend your elbows and dip down as low as you can, keeping your body flat.
  • Single leg burpees: These are regular burpees, but only on one leg.
  • Walking lunge curls: Do 20 consecutive curls on your right leg, and as you return to standing do a bicep curl with your left arm. Repeat 20 more on the other leg/arm.
  • Rocking sit-ups: Start in a standing position, sit down on the ground and rock back with your knees and feet in the air. Rock forward and stand back up on your feet. (Try and use momentum here, but if need be, use one arm to get back up.)
  • Wide squat jump heel clicks: Start in a wide squat, squat down and jump up, clicking your heels in the air. Land back in a deep squat. Repeat 20 times.
  • Standing pistol squats: Stand on one leg. Bend your standing leg down into a squat, sitting your hips back. Keep your front (non-supportive leg) straight in front of you the whole time. You can hold onto a post if these are difficult.
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What is this Whole30 Business Anyways?

Posted on May 11, 2014 by megolina

The Whole 30 way of eating has gained quite a bit of attention in the recent past. This has caused a lot of people to ask me what all the hype is about. whole 30 // muncher cruncherI thought I’d try to help bring some clarification to the topic, and throw in my opinion on the matter.

The gist: The whole30 method of eating is a thirty-day, “clean eating” type of dietary cleanse that eliminates certain food groups in efforts to reset your cravings, eliminate poor eating habits, and encourage intuitive eating. Meals are based around whole foods, and grains, legumes, dairy products, and sugars are all on the no-go list.

Is it new? It’s not as new as you might think. This program may be gaining a lot of momentum now, but it was actually developed by Melissa Hartwig in April of 2009.

Is it Paleo? Yep. It is basically a more strict version of the paleo lifestyle.  The paleo way of eating allows for the use of paleo-approved foods to recreate some of your favorite foods and baked goods. (i.e.: paleo pancakes/coconut flour muffins etc.) The Whole30 way of eating puts a big focus on eating foods as whole as possible. You can read more about the “rules” of the Whole30 HERE.

Is it tough? Absolutely. It requires a lot of preparation, dedication, will power, and willingness.

Is it worth it? I think so. I am a HUGE advocate of eating clean, as you know. This method of eating can help to open up your mind to new ways of eating clean. The benefits can differ for everyone, but some people have experienced weight loss, decreased health risks, improved skin, increased energy, decreased cravings, and an overall better relationship with food. It can be a great kickstart to a clean eating lifestyle.

Do I think that the foods that are eliminated are “bad?” No, I don’t. However, I do think that some people process foods differently. You may lack an enzyme to process a specific food, and you don’t even know it. You may find that you digest certain foods more easily than others. You may not have any problem at all with the foods you are eating, but you may find that with a clean eating lifestyle you will come to appreciate whole foods a whole lot more.

What do I find most beneficial about it? The elimination of sugar. For those clients of mine who want to see a real difference in their physique, I ALWAYS suggest a decrease in their sugar intake. This type of clean eating lifestyle helps to eliminate processed sugar. With that being said, I think people can even overdo sugar with the Whole30. Don’t forget that fruit may have natural sugar, but it is still sugar.

Is it a fad? Yes, and no. It is true that this way of eating is gaining a lot of popularity, which I guess could make it a fad. However, clean eating isn’t a fad. It is something that I think is incredibly beneficial. Many different doctors, nutritionists, and health professionals have been advocating this type of eating for years.

I think that a fad is something that comes and goes. It’s fleeting. I would hope that those who really want to make some healthy changes in their diet make it into a lifestyle. I hope that it isn’t just something that is done for thirty days, but that some adequate changes are made that can be sustained.

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Time flies when you are talking about what you love.

Posted on May 9, 2014 by megolina

I was scrolling through some of my older posts today and I came to the realization that I have been blogging for quite some time. I started writing Muncher Cruncher in February of 2008 as a mere means of organizing recipes and workouts for my clients, family, and friends. I had no idea it would be something that I would continue to do for years into the future. megswinter

It caused me to realize a few things that I thought I would share.

1) I really am passionate about what I do. I have been in the personal training field since April of 2007, and I’ve pretty much been talking about health, fitness, weight-loss, and nutrition non-stop since then. You would think that I would tire of such subjects, but I haven’t. I am always intrigued to learn about and talk about new ideas, methods, products, and questions.

2) I have made some amazing friends through this process. The people that I work with are incredible. My clients have become my best friends. I have made wonderful friends in the blog world. I LOVE meeting new people through different events and forums. There are a lot of good people out there who share the same passions that I do, and it has been so fun to connect with them.

3) I am continually learning. I love this aspect of the health field. It is always evolving, which means it keeps me on my toes. I am always studying up on new methods and ideas to keep myself current.

4) Exercise has become something that I can’t live without. I know that not everyone loves to workout like I do. That being said, I don’t LOVE it every day. There are days I am tired and can think of about a million other things I’d rather do than workout, but I have eliminated the decision process. I no longer debate daily if I should workout or not. I just do it. It is a non-negotiable part of my daily routine. We don’t go without sleeping and eating. We shouldn’t go without exercise either.

It is my outlet. It is my stress-relief. It gives me satisfaction. I love it.

5) Nutrition is CRITICAL. Yep, all caps…C-R-I-T-I-C-A-L. If you want to improve the way you look and feel, you have to pay attention to what you are putting into your body. There is just no way around it. I whole heartedly believe the old adage is true, you are what you eat. I also believe that good food can taste awesome.

6) Change is possible. When making improvements with your health and nutrition you are going to have to take baby steps. Sometimes it may even seem like your baby steps are moving backwards. However, improvement is improvement. Even a small step forward is a successful one, and you can just keep building from there. I LOVE seeing these changes in my clients. It is incredible to see people achieve things they didn’t know they could do.

7) Extremism is real. I am a firm believer in moderation in all things. I am also a firm believer in being passionate about what you love. I have seen many people (including myself at times) get so wrapped up in their health and fitness routines that they become complete extremists. It’s a scary place to be. It can be difficult to find a healthy balance, but it is definitely possible. Anything that causes us to replace our relationships and loved ones with obsessions over food and workouts is too much, and isn’t worth it.

8) Life is more fun when everyone is on board. Making health and fitness a lifestyle is the way to do it, and it’s even better when you have the added support of your friends and family. I love that my family cooks together, hikes together, runs together…and heck we even eat frozen yogurt and caramel popcorn together sometimes. Include your loved ones on your journey. It will make it so much more fun!

9) There are some awesome products out there. One thing I LOVE about what I do is the opportunity to try new health products. I often have companies send me items to review, and it’s so fun to try different foods I may not have been aware of otherwise. Food is good people.

I look forward to continuing on this writing journey. It is something that I love, and I can only hope that it has been of some benefit to some of you out there. Happy Munching and Crunching. xoxoxo Megs

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Mini Tomatillo Avocado Chicken Pepper Poppers

Posted on May 5, 2014 by megolina

I am ALWAYS looking for new ways of eating my favorite healthy foods. I have been loving the mini bell peppers lately, and I must say that this recipe may just be one of my favorite creations thus far. I thought I would share it in honor of Cinco De Mayo! munchercruncherpepper

Ingredients : Pre cooked chicken, Rojo’s Tomatillo Avocado Salsa (or something similar), cumin, 6-8 mini bell peppers.

Directions: Preheat your oven to 450. Wash your bell peppers. Cut the tops off, and remove the seeds. Place them on a sprayed cookie sheet with the inner potion facing up. Roast them in the oven for 10-12 minutes, or until they are slightly charred and tender. While they are cooking mix up the chicken. Shred your chicken if you are using a chicken breast. I used the Costco canned chicken because I was in a hurry, but any cooked chicken will work. Mix the shredded chicken with 4 TBS of the salsa, and 1-2 tsp of cumin, depending on your taste. Once the peppers have cooked, remove them from the oven and fill them with the chicken mixture. Place them back in the oven for 5-6 minutes, remove and devour! I sure did. 🙂

Avocado Chicken Pepper Poppers munchercruncher.com

I used a 7 oz can of chicken from Costco, and Made one serving for myself. However, this is a meal that is easy to double, or triple to serve as an appetizer, or for a family meal. So lean, healthy, and FULL of flavor!

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