Healthy Eating On The Go- Runza

So if you're like me and constantly on the go during the day, you probably don't have much time to cook a healthy meal in the middle of your day. So you turn to fast food as your next alternative...and yes, restaurants are still fast food :)

Obviously fast food is not the ideal choice for getting lean and sexy, but we don't live in an ideal world. The facts are that people are busy and convenience will always trump anything else when it comes to eating.

So here's the dilemma. How are you supposed to stay on your healthy diet and go out to eat at the same time?

Well you can for the most part and not feel guilty about it. As long as you stick to the basics and make the healthiest choices possible, you will still be on track to a healthy and fit body.

In this video I went to Runza for a quick lunch.

Here is a typical order at Runza
1/4 lb. Legend Supreme- 770 calories, 37g fat, 46g protein, 32g carbs
Large Fries- 630 calories, 35g fat, 7g protein, 70g carbs
Medium Pepsi- 230 calories, 74g carbs

So let's do the nutritional math....
This one meal equals-
1630 calories!
72 grams of fat!
53 grams of protein
176 grams of carbs

Now considering the average person needs to consume 2000 calories, this one meal takes care of 80% of your caloric needs!

Now see what other options you have available to you:




Now here's what I got:
Deluxe Chicken Sandwich (Grilled)- 380 calories, 12g fat, 29g protein, 40g carbs
Side Salad- 30 calories, 1g fat, 2g protein, 4g carbs
Iced Tea (medium)- 0 calories, 0 fat,protein,carbs

Grand Total- 410 calories, 13g fat, 31g protein, 44g carbs

Here's the link to Runza's nutrition info:
http://www.runza.com/resources/all/files/69938/_fn/Nutritional+Poster.pdf?disposition=inline

Be aware of what you're putting into your body and make the healthy choice.

Get after it!
Mike

Larry The Cable Guy Helps Boot Camper Tiffany Verzal and Family!

A lot of times you hear about celebrities and how they bought a new mansion for $25 million or bought a couple new sports cars to add to their collection or how they blew a half a million dollars to throw themselves a birthday party.

But then there are the rare few..

The ones who realize that with great fortune comes great power...the power to change lives and make a difference in the world.

Click the link below to watch a great video on this exciting event and christmas blessing for the Verzal family that will be able to help countless families in the future!

Click The Link Below:
Larry The Cable Guy Donates Money for Alexis Verzal Rehab Center

Just yesterday, Larry The Cable Guy (Dan Whitney) proved that he is one of the rare few.

He announced Monday his charitable organization, the Git-R-Done Foundation, will donate $1.2 million to develop a new 14-bed children’s rehabilitation center within the Madonna Rehabilitation Hospital. The new facility will be named “The Alexis Verzal Children’s Rehabilitation Hospital at Madonna” in honor of the 13-month-old Texas girl who suffered a brain injury in 2008.

Tiffany Verzal, mother of Alexis, has been a member of Capital City Boot Camps since October and you can find her sweating and working hard with the 5:45am crew :)

Her and her husband Brandon moved to Lincoln from Texas this past year to bring Alexis closer to the Madonna Rehab Center and give her the best care in the nation.

Also, be sure to watch a brief clip of the documentary that Tiffany and Brandon Verzal, owners of V2 Content, made of their daughter's journey dealing with a traumatic brain injury as well as documenting the journey of other TBI patients.

Get After It!

Mike

Snow Day Fat Blasting Workouts!

Well it's official...it's WINTER here in Nebraska! Lincoln's first major snow storm is upon us and all the kids are going to enjoy a nice snow day today due to the schools closing.

Since you probably won't be going to a stuffy gym to workout in this weather, I have designed a couple of snow day fat blasting cardio workouts for you to do at home.

You've probably heard that slow and steady wins the race. But the cardiovascular key to fat burning is to use interval cardio workouts that alternate high-intensity levels with lower-intensity effort. That formula keeps your body burning calories long after you've stopped working out.

Workout 1-

Equipment Workout:
If you have a bike/treadmill/rowing machine/elliptical at home

Interval Variation: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.
3 - 5 minutes warmup
30 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
90 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
30 seconds high intensity
3 - 5 minutes cooldown

Workout 2-

Body Weight Cardio Workout:
Boot Camp Warm-Up (5 min)-
1. Reverse Lunges
2. Lateral Lunges
3. Single Leg Toe Touches
4. Front Pillar Hold
5. Windmills

COUNTDOWN Workout-
Alternate between the three exercises without resting. For your first round, do 10 repetitions of each exercise. For your second round, do 9 reps. Then do 8 reps for your third round, and so on. Go as low as you can, or until you reach zero.
1. Squat Jumps
2. Burpees aka: Squat Thrusts
3. Mt. Climbers (count the left knee for your reps)

Finisher: (3 min)
1. High Knee Sprints in Place- 30s
2. Bicycle Crunches- 30s
3. High Knee Sprints- 30s
4. Flutter Kicks-30s
5. High Knee Sprints-30s
6. V-Ups-30s

Cooldown-3-5 min

Have fun and be safe in this winter weather!

Get After It!

Mike