Fitness Friday!: The Top 5 Fitness Trends...and if you SHOULD or SHOULDN'T be doing them!

Hey, fitties! Happy Friday...or, as I prefer to call it, "FITNESS FRIDAY!"
In today's post, I'll be analyzing the top 5 most popular fitness trends of late, and whether you should add these things to your fitness routine or not.


Fitness Trend #1: Wearable Fitness Trackers and Watches

My beloved Garmin Forerunner 10! (And my morning run stats...)

Fitness watches have been up and coming for a while now, but with the release of the amazing new Apple Watch recently, the market for 24/7, portable fitness trackers has skyrocketed. But what's so great about these pricey little gadgets? And should YOU be wearing one?

Pros

• Great for runners--makes tracking distance SUPER easy! Many fitness watches save your route also, so next time you can run the same path and STILL FIND YOUR WAY BACK HOME! :)
• Eliminates the time-consuming process of manually tracking exercise
• Tons of different brands and options, each with different features...meaning there's a watch for the total newbie, as well as the ironman triathlete.

Cons

• Price. Although you definitely get what you pay for, expect to spend upwards of $150 if you really want a good quality watch.
• Bulk. This one is only half true, I confess. There are definitely ski and trim watches out there, but let's be realistic--the bigger the watch, the more it can do.
• Can "lock you in". I would have to say the biggest downfall when it comes to fitness watches is many times, people lose the joy of their workout or run by obsessing over the stats during the run/workout. I remember a particular friend of mine who had just purchased her first fitness watch. We went for a "fun run," but she was obsessing the whole time about falling behind her "ideal pace" and having her watch beep at her. Not fun.

Bottom Line

I really do love my Garmin. It's lasted very well (I'm going on 3 years with mine!), and really helped me in my running goals. I avoid the "lock-in" to my watch by picking one run per week where I INTENTIONALLY leave my watch at home. This enables me to focus simply on the joy of my run, and prevents me from being so focused on distance, pace, etc. So my ultimate opinion on this trend? I say YAY!

Fitness Trend #2: Minimalist Shoes/Footwear

Vibram 5 Finger Minimalist Shoes

Minimalist shoes. I think you either love 'em or hate 'em. Here's the deets, peeps.

Pros

• Great for building ankle and foot strength
• CHEAPER THAN REGULAR RUNNERS!
• Can be worn at other times

Cons

• They're ugly. This one is a matter of opinion, but I'm going with ugly.
• Can cause foot and ankle injuries if you don't work up to using them
• Don't last as long as regular running shoes

Bottom Line

Honestly, this one truly comes down to personal preference. For me, I avoid minimalist trainers like the plague...I have a history of foot and ankle injuries, and quite frankly, these terrify me. However, that being said, I have a TON of running friends who have tried minimalists and fallen head over heels in love with them, saying their times have improved, their feet have gotten stronger, and they can run longer without getting blisters. It really comes down to your body structure and what you prefer (and what terrain you run on...I don't recommend minimalists for trails...ow...)

Fitness Trend #3: Smartphone Exercise Apps

I love my 12 minute athlete app!

So many apps...so little time!

Pros

• Easily accessible on any smartphone
• Portable workouts, all stored in your phone (no bulky notebooks here!)
• Lots of different exercise options (yoga, HIIT, pilates, kickboxing, running, etc.)

Cons

• The good ones cost money...although typically no more than about $5 (my 12 minute athlete app was $2.99! Not bad considering I use it every day!)
• Impersonal training advice. While apps are great (no arguing there!), nothing beats the one-on-one interaction with a real personal trainer. Apps can't answer your exercise questions or analyze your form!
• Same workouts over and over (unless you upgrade your version...which costs MORE money...)

Bottom Line

I definitely, DEFINITELY love my workout apps (plural. I have WAY TOO MANY.). However, apps definitely don't replace personal trainers. As wonderful as technology is, there will always be a demand for human beings! (THANK HEAVENS.)

Fitness Trend #4: Sport-Specific Training

Sport-Specie Training

Sport-specific training is a relatively new trend to the fitness world. Basically what it is is exercise that is specially formulated for each individual athlete, based on what their primary sport or form of exercise is. So, if you're a rower, you would have a workout plan that is primarily focused on strengthening the muscles associated with rowing workouts.

Pros

• Proven to be effective with athletes of all ages
• Motivating for young athletes to exercise outside of their primary sport

Cons

• Doesn't prevent injury: by only focusing on the muscles that are already stronger than other muscles, athletes can start overcompensating for the less-srenthened muscles, ultimately leading to injury.

Bottom Line

Don't get me wrong, I love the idea of cross training for sport-specific athletes. However, this isn't really true cross-training. By only working out the muscle groups athletes are already working out, they almost totally defeat the purpose. The best exercise approach for a competitive/sport-specific athlete is a total body workout 2-3 times per week, in addition to their regular training. Head to the gym for a full-body lifting session, followed by 30 minutes on the bike/elliptical/treadmill, depending on your primary sport. 

Fitness Trend #5: High Intensity Interval Training (HIIT)

HIIT me baby, one more time!

You guys already know how I fell about HIIT training...it was, well, "love at first sweat" for me! Here's why...

Pros

• Super quick workouts: the average HIIT workout is no more than about 15 minutes...TOPS!
• Super effective: By combining short bursts (about 30-50 second intervals) of insanely high intensity exercise and even shorter bursts of rest or low intensity exercise (10-30 seconds), HIIT literally makes you a calorie burning machine! Your body doesn't have time to slow down, so you force your metabolism to catch up!
• Proven to shed fat while building lean muscle. I've always struggled with gaining muscle. But when I started HIIT training, BOOM BABY! HELLOOOOOO MUSCLES!

Cons

• Not many...unless you're a wimp ;)
• Be prepared to work...HARD. Although these workouts are short, they are PAINFUL to put it lightly. 12 minutes of death, anyone?!
• Can be discouraging for a fitness/workout newbie. Because these workouts have SUPER short rest periods, someone new to the whole exercise thing can easily get discouraged. HIIT is no joke, people! It's hard! 

Bottom Line

I love HIIT. Like, love affair love. But the majority of HIIT workouts available on the internet are geared towards those who have been exercising for some time, and developed fairly good cardiovascular endurance already. So what's the alternative for newbies? Simple. DEVELOP YOUR OWN HIIT ROUTINES. Seriously! It's super simple...I do it all the time, just for kicks! 

Simply pick your top 5 fave HIIT exercises (ones you've already mastered), followed by the longest work/shortest rest period combo you can manage (for example: my top 5 fave moves: burpees, rockstar jumps, slip jump lunges, dive bomber pushups, V-ups. My longest/shortest interval set: 50 sec. work: 10 sec. rest). After that, pick the length of your workout (I like 15 minutes, so with a 50:10 interval set, combined with my 5 moves, I would do this whole set 3 times). THAT'S IT! Not only is it perfect for your fitness level, but IT'S FUN! Gives you an opportunity to get creative!

Still not sold on the whole "develop you own workout" thing? No problem. Shoot me an email at thefitveganginger@gmail.com and I'd be happy to help! 

Well there you have it, guys. The top 5 fitness trends of 2016. Now comes the fun part...deciding which ones you're gonna give a go!

Until next time, fitties :)

Xoxo, 

Anna, "The Fit Vegan Ginger"

EXTRA! EXTRA!: Be sure to keep your eyes out for my first recipe ebook, coming at the end of April! 

BBQ Lentils and 'Shrooms.

If you're anything like me, BBQ anything is good...but when it's hearty brown lentils and meaty mushrooms that are dredged in a sweet and tangy spicy BBQ sauce?! Well, "good" just turned into "glorious"!
This is a super quick protein dish that is perfect to throw on top of a toasted hamburger bun, rice cakes, mixed greens, steamed veggies, or even brown rice or quinoa. Takes about 5 minutes, start to finish (no joke!), and tastes as if you slaved in the kitchen for hours. Sounds to me like I just decided what you're having for lunch tomorrow (or midnight snack tonight, maybe?!). Enjoy, everyone!

BBQ Lentils and 'Shrooms.

BBQ Lentils and 'Shrooms. Vegan, Gluten-free. Serves one.

Ingredients

1. 1/2 cup canned lentils, drained and rinsed

2. 1/2 cup sliced mushrooms

3. 3 T BBQ sauce of choice (try my Spicy Chipotle BBQ recipe, on the blog!)

Method

1. Combine all ingredients in a small soup pot over medium-high heat and bring to a simmer. Cook, stirring constantly, until heated through and bubbling slightly. Serve as desired! 

New Workout Wednesday: Simple and Effective Upper Body Routine (Arms, Chest, Shoulders, and Back)!

It's Wednesday...and you guys know what that means...A NEW WORKOUT! Specially formulated by yours truly :) This awesome routine focuses on Upper Body, i.e. arms (biceps and triceps), chest, shoulders, and back...all these muscles worked...in only about 30 minutes! Yep, you read that right: 30 minutes. How?! With TFVG secret workout formula: I call it "multi training." Basically, my simple formula combines two strength-based exercises into one, maximizing muscles used, while minimizing workout time. Additionally, by combining TWO exercises, you stress your body twice as hard, doubling calorie burn per exercise.
This is a pretty basic, beginner-friendly workout, so not all the exercises are multi training exercises...however, as you get more comfortable with each individual exercise I introduce, you can start meshing more and more exercises together. Get creative with your training--exercise should be fun! Enjoy the workout!
--Anna, TFVG :)




Beginner's 30 Minute Upper Body Routine

Warm up with 15 minutes light to moderate cardio before beginning any strength training routine.

1. Free standing dumbbell bicep curls--3x10 
2. One-arm overhead tricep extension--3x10 (each arm)
3. Reclined chest press--3x10
4. Straight-arm lateral side raises--3x10
5. Squat with military press (multi trainer!)--3x10 
6. 10 pull-ups (or until failure)

Always stretch after completing your workout.

Vegan Sunday Brunch: Savory Breakfast Bowl with Roasted Potatoes.

Nobody alive can deny the fact that breakfast is not only the most important meal of the day, but also the most delicious. I mean, come on--is there anything on earth better than a tall stack of perfectly fluffy flapjacks after a long day?! Nope. Nothing. 

One of the coolest things about breakfast is the diversity of dishes and flavor combos--you've got sweet, salty, warm, cold, comforting not, fresh, the list goes on and on. I'm generally a "sweet" or "fresh" brekkie eater: I can't go a day without my nice cream, oatmeal, and smoothies! But some days a girl just needs to eat breakfast twice...because there's just too many options!! And this, my friends, is my theory of how "breakfast for dinner" was born...along with this delicious recipe :) enjoy!

               Vegan Sunday Brunch. 

Savory Breakfast Bowl and Roasted Potatoes. 

        Veggieful "meaty" goodness!

       Crisped to perfection...no oil needed!

Vegan Sunday Brunch: Savory Breakfast Bowl with Roasted Potatoes. Vegan, gluten-free. Serves one. 

Ingredients

Breakfast bowl

1. 2/3 cup TVP granules

2. 1/4 tsp poultry seasoning

3. 1 T braggs liquid aminos

4. 1/4 cup chopped red onion 

5. 2 tsp minced garlic 

6. 1/2 cup sliced mushrooms 

7. 1/4 cup sliced grape tomatoes

8. 1 cup fresh spinach, chopped

9. Black pepper, to taste

Potatoes

1. Two medium Yukon gold potatoes, sliced into wedges

2. Braggs aminos, drizzle

3. Spices of choice, to taste (I opted for onion powder, garlic powder, black pepper, and a little cumin! Delish!)

4. Ketchup for serving, optional 

Method

Breakfast Bowl

1. Combine TVP and poultry seasoning in a medium microwaveable bowl and mix. Add 2/3 cup water and 1 T aminos and stir. Nuke 2 minutes. 

2. Line a small soup pot with water and satire onion and garlic until soft and fragrant. Add mushrooms and cook 2 minutes. 

3. Stir in cooked TVP "meat" along with tomatoes. Add a splash of water and stir. Cook over medium heat for 5 minutes. 

4. Stir in chopped spinach off of heat until wilted. Season with pepper and spoon into serving dish. 

Potatoes

1. Place potato wedges into large bowl and drizzle with aminos. Sprinkle with spices and stir well to coat. 

2. Spread coated potatoes over a parchment-lined baking sheet and roast at 400 degrees F for 25 minutes. 

3. Remove from oven and let cool 10 minutes. Serve alongside breakfast bowl, with ketchup on the side, if desired. 

Super Simple Salsa Chili.

I absolutely LOVE the book The China Study, by T. Colin Campbell. I discovered it not long after I went vegan, and fell in love with both his method, AND the cookbook that went along with the plan. Being a new vegan, I was an avid recipe follower, and perused cookbooks daily searching for a recipe that intrigued me (this was obviously before I started experimenting with MY OWN creations...and TFVG was born!). The China Study Cookbook was my very favorite of ALL the vegan cookbooks I ever had...and one recipe in particular really sticks in my mind...er, my tastebuds. It was a hearty vegetable stew recipe that has a secret ingredient to add a flavor punch: JARRED SALSA! Yes, you did, in fact, read that correctly. Good 'ol tex-mex style salsa. No, I'm not kidding. (Don't knock it till you try it, people.)

Although I don't remember the exact recipe for this bomb-diggity delicious stew, I've frequently thrown some salsa into my pot when I feel like it's lacking some flavor...and I have yet to be disappointed! So here's one of my favorite chili recipes that uses salsa as the main flavor booster--it's super simple and only takes about 10 minutes, start to finish...and depending on the heat of the salsa you use, this comforting bowl of goodness can pack QUITE the punch! Enjoy, my dears. :)

Super Simple Salsa Chili.

Super Simple Salsa Chili. Vegan, Gluten-free. Serves one. 

Ingredients

1. 1-2 cups vegetable broth (more or less, depending on how thick you want your chili)

2. 1/2 cup TVP granules, cooked in 1/2 cup water

3. onion and garlic powders, to taste

4. 1 cup frozen broccoli florets

5. 1/2 cup jarred salsa, heat of choice 

Method 

1. Combine TVP and water in a medium-sized microwaveable bowl and nuke for 1 1/2 minutes. Remove from microwave and set aside. 

2. Combine veggie broth, TVP, and broccoli in a small/medium-sized soup pot and bring to a boil. Reduce heat to a simmer and stir in salsa. Simmer 10-15 minutes for flavors to mingle. 

3. Remove stew from heat and stir well. Pour into large bowl and serve hot, with crusty bread for dipping. 

My Favorite Weeknight Dinner: Savory Oatmeal!

If you're one of those people who think oatmeal is strictly a breakfast food, prepare to have your world rocked....in a GOOD WAY! Savory oatmeal is the new thing, people. Seriously. If you've never tried it before, this is a great recipe to start with--quick and simple and loaded with flavor and nutrition. Add a simple side salad and some fresh fruit and BOOM--"Dinn in 10"! Enjoy, guys!

Roasted Garlic  Savory Oatmeal.

Roasted Garlic Savory Oatmeal. Vegan, Gluten-Free. Serves one.

Ingredients
1. 1/2 cup old-fashioned oatmeal
2. 1 cup unsweetened cashew milk
3. 1/4 tsp garlic powder
4. Onion powder, salt, and black pepper, to taste
5. Toppings of choice (I used a tossed medley of grape tomatoes, lentils, corn, green peas, and chopped carrots, with a drizzle of dijon mustard...delicious!)

Method
1. Place milk in a small soup pot and bring to a boil over high heat. Reduce heat to medium and whisk in oats and spices OFF OF HEAT.
2. Return pot to heat and whisk well. Cook, stirring regularly, until thickened.
3. Pour into bowl and let sit 5 minutes. Top as desired and serve!

"WILW": What I'm LOVING Wednesday!

I've seen lots of recipe bloggers who do a weekly "What I ate Wednesday" post on their blog, in which they literally devote that entire post to sharing everything that they ate on that particular day. I've always loved this idea--it's practically like a free meal plan from a health foodie, am I right?! However, as much as I love this idea and have thought about doing this type of post myself, I finally decided it was kind of pointless for me to do it...I mean, if you follow me on Instagram, you guys pretty much already know everything I eat ;) But, as I mentioned in a previous post not that long ago, I want to start transforming TFVG blog into more than just healthy recipes--I want to start posting about ALL the things I'm interested in, and interested in sharing with you all...start making TFVG a vegan health and fitness blog, instead of just a vegan recipe blog.
With that said, it's been really fun thinking up a new topic to post on each week--be it a new workout, a discussion question, general health and fitness tips, you name it. When this week started, I knew EXACTLY what I wanted to post on for (one of) my non-recipe posts...ALL OF MY FAVORITE PRODUCTS as of late! I'm definitely a vegan health food product connoisseur--no question about it. I love spending hours perusing new health food stores, gourmet food shops, even local grocers that just so happen to have an outstanding organic or natural food section. Some of my all-time favorite products were an "accidental discovery," so to speak--I just ran into them in the most unlikely of places! I love, love, LOVE finding new yummy products to enjoy--but you know what they say...half the fun of doing something (or in this case, FINDING something!) is sharing it with someone else! And my foodie finds are no exception!
So here's a list of my current obsessions: what they are, why I love 'em, and where you can buy 'em! Hope you enjoy these goodies as much as I do :)


1. Grainful Steel Cut Meals and Sides

Grainful is a fairly new company, specializing in healthy, quick-to-prepare frozen meals and packaged sides...ALL MADE WITH STEEL CUT OATS! I know. Amazing, right? (And amazingly delicious, I might add). Grainful's products are all 100% natural, gluten-free, non-GMO, and super yummy. And while not all of their products are vegan-friendly, there are lots of  plant-based options (HELOOOO THAI CURRY!). You can find Grainful products on the company's website, at www.grainful.com


2. wRAWp Raw Wraps

I am completely and totally 100% unashamedly OBSESSED with these wraps. THEY. ARE. UN. BELIEVABLE! All wRAWp's products are certified organic, gluten-free, vegan, low-fat, grain-free, paleo, and nut-free! Not to mention darn delicious. And while most gluten-free tortilla and wrap options tend to be stiff and crack easily, wRAWps are super soft and pliable--the perfect vehicle for an over-stuffed burrito :) You can find wRAWps on the website, at www.wrap.com, in addition to on Amazon, and in various chain grocery stores.


3. Sami's Bakery Products

My love of Sami's Bakery Breads is nothing new--but it's too strong not to mention anyway! This is literally the most delicious bread I've ever had in my whole entire life...gluten-free or non! This bread is literally a dream come true: gluten-free*, oil-free, sugar-free, preservative-free, and NOT FROZEN! Yup, I repeat--NOT FROZEN PEOPLE! Amazingness. Thought you had to kiss your light-as-a-cloud PB & J sammy's goodbye?! Not with Sami's--pun intended. (see what I did there? I know. I'm so clever.) Sami's products are available on their website, www.samisbakery.com, and in countless locations in the southeast (the actual bakery is in Tampa, FL!).
*While many of Sami's products do not contain wheat or any gluten-containing ingredients, none of Sami's products are certified gluten-free. However, I have a gluten-intolerance (non-celiac) and am not bothered at all by Sami's non-gluten products. However, if you are highly sensitive to gluten or have celiac's disease, be advised that Sami's products are NOT certified gluten-free and ARE processed in a facility that produces wheat and gluten-containing products.


4. Zevia Stevia Sweetened "Soda"

I just recently discovered Zevia soda--and immediately fell in love! As someone who was already obsessed with seltzer water, Zevia is a nice option for those times when seltzer just won't cut it...like with a giant bowl of nooch-covered, oil-free popcorn and the latest Grey's Anatomy episode! :) Zevias are all-natural, sugar-free, calorie-free, and artificial sweetener free (sweetened with STEVIA and ERYTHRITOL--both of which are 100% natural plant-based sweeteners!), with TONS of yummy, fizzy flavors (my favorite is the Ginger Root Beer! So good!). Zevia soda can be found at any grocery store with a natural food section (ACME, Food Lion, Kroger, Whole Foods, some ShopRite locations, etc.), and on lots of online retailers (www.zevia.com, Amazon, even Walmart.com!).

5. Wink Frozen Desserts 

Wink is absolutely the most amazing thing ever. Vegan, Gluten-free, Sugar-free, and Nut-free! Oh yeah, and you can eat the WHOLE PINT FOR 100 CALORIES (and 8 grams of plant-based protein, to boot!). I KNOW. The original "100 calorie pint" flavors are shown above (cinnamon bun is my fave!), but I'm currently crushing on their new "mixed up pints"...the strawberry cheesecake in particular....

Wink pints are making their way into more locations by the week--the first pints just hit the west coast this week! But you can always order on the website, www.winkfrozendesserts.com. And don't worry about your pints melting--they ship in dry ice, so pints stay COMPLETELY FROZEN, even if you're far, far away! (Trust me--I get a box every month. No shame.)

6. Just Great Stuff Protein Plus Powdered Peanut Butter

You guys know I love my powdered peanut butter. After discovering my fat intolerance in early 2014,  this stuff has kept me sane ever since...I'm a PB-a-holic! But THIS. I didn't think my love powdered PB could possibly get any better...and then they came out with PROTEIN PLUS! Just Great Stuff Protein Plus boasts an impressive 8 GRAMS of plant-based protein PER 2 TABLESPOON SERVING, compared to the original's 4 grams...all by adding the secret ingredient: PEA PROTEIN POWDER! JGS Protein Plus is available on the company website, www.bettylousinc.com, in addition to many other online retailers (Amazon, Vitacost, Lucky Vitamin, Pure Formulas, etc.). And while Protein Plus is available in the regular, 6.35 oz. canister, let's be realistic: you'll need the big one. ;)

7. Miracle Noodle Miracle Rice

As a Miracle Noodle Ambassador, I love experimenting with MN products--especially the Miracle Rice! I've been a long-time lover of shirataki noodles (as a nice option for those nights you want pizza AND pasta AND breadsticks...), but just recently got to try Miracle Rice for the first time! And oh my goodness--boy was I missing out! Not only is MR great as a lighter sub for regular rice, but is even awesomer to ADD VOLUME to a grain-based dish! It picks up the flavor of any sauce very nicely, with no fishy aftertaste like with tofu shirataki, and is soy-free. Miracle Noodles and Miracle Rice are EVERYWHERE online (Vitacost, Netrition, Amazon, miraclenoodlel.com, just to name a few!), and in lots of health food stores (check out the MN product locator on their website!)


8. Sunkist Freeze-Dried Fruit

Sunkist Freeze-Dried Fruit varieties are a super fun snack and a nice change from dried fruit. I love adding these crunchy goodies on top of my oatmeal, in cereal, in homemade "trail mix," or even straight outta the bag by the handful! And with four different fruits, the possibilities and combo ideas are endless (the grapes are my fave! YUM!). You can usually find these in Walmart, in addition to on the Sunkist company website.

That about wraps up my current list, I think! Well, I could go on (Amy's Gone Crackers pretzels, Wild Garden Hummus, Walden Farms Caramel Dip--because VEGAN CARAMEL PEOPLE--, VEGA One Vanilla Chai Protein Powder, Bird's Eye Frozen, Pre-Cooked Brown Rice...), but I think I've added enough items to your grocery list for now ;) Hope you guys enjoy these fun new yummies! Be sure to let me know whatcha think of 'em, and if YOU have any yummies for ME to try! I'd love to hear your thoughts and suggestions. Until next time, fitties...

--Anna, 

"The Fit Vegan Ginger"