May202013

5 Ways to Firm Up Your Glutes

No matter what gender we are, we all want to have nice glutes. And besides aesthetics, the stronger our glutes are, the more powerful we are. Think of when you feel your glutes: walking up the stairs, the beginning part of sprinting, and standing up from kneeling or squatting. Improve your gluteal muscles and you will get up the stairs faster, be able to run and sprint faster, and spring up from the ground like a ten-year old. These are 5 simple exercises that can be performed anywhere!

1. Doggies. You’ve heard me talk about these before, and I will again because it’s such a great exercise for the glutes! And the more you do without stopping, the better workout it is for those muscles. Go on your hands and knees, kick your leg back and then rotate it around to starting position, keeping the leg in line with your hips. Keep going until you can’t and then go right away to the other side.

2. Hip bridges. This can be done with or without a stability ball. Lie on your back with your feet on the floor, knees bent. Now, lift up, bringing your hips and glutes up. If you want a deeper exercise, you can go up on your toes to get higher. Come down, but don’t touch the floor. Continue up and down, squeezing the glutes at the top until failure. If you want to use a stability ball, simply put your calves on top of it and do the same motion.

3. Box jumps. For this, you can use an athletic box, stepper, a chair, a couch–anything that is raised and stable. Focusing on using your glutes, spring up with both feet and jump onto the top of the box. Try to synchronize so both feet hit at the same time. This is also a cardio workout if you do it repeatedly. Slightly squat down so you can get power, and jump up!

4. Step ups with leg extension. This is different from regular step-ups. Have something similar to what you had for box jumps–a box, a stepper, a chair, a couch, whatever you can find. Now step up with one leg, and extend the other as high as you can behind you which clenches the glutes. Now do the same on the other side. Do this until your glutes and hips cramp up so you can’t do another (aka until failure!).

5. Bobbing squat. You will really feel the burn with this one. Get into a squatting position and hold. Now bob your hips and glutes up and down in little motions. Go for as long as you can until the burn is just too much. Don’t forget to time yourself and try to beat your own record!

So if you’re looking to have buns of steel for the summer time, or better, for your lifetime, make these few exercises a part of your routine. They’re easy to remember and simple to do (though they burn if you do it right!), giving you no excuses not to have the glutes of your dreams! Click here if you’re looking for an over-all non-machine leg workout! Use these exercises to stay…hungry and fit!

BONUS KITTY PIC

Nymeria found a nice little spot

May182013

Fit’s Restaurant Rave: Curry n Kebob

Curry n Kebob is a FAVORITE of ours–tons of authentic Indian food on a budget. For a while, Chris wasn’t all about this place because every time we got something, it would be too spicy (even though he said mild). I’ve always loved this place because I always love me some good Indian food. Recently, they have expanded and also have changed their spice levels to “white person” standard so when Chris gets a dish ordered mild, it comes out mild and perfect for him to enjoy.

This place was actually one of our first meals here in Boulder, before we even got our apartment! I was hooked from then, and we’ve been frequenting the place ever since. It’s a family-owned joint, dishing out 4.5 star-quality food (as per Yelp, out of 5 stars) with a nice price to boot. It’s always the mom and pop in the kitchen, with the kids running the cash register and serving the food. You pay up front and they bring you your meal. It’s prompt service and they are always ready to answer questions about food when needed.

We always go for the “Daily Specials” whether that be $7.95 for lunch or $9.95 for dinner. And it is so worth it because I can never finish the endless pot of the main dish they give us, PLUS all the other sides that come with it. It ends up being two meals for me, which I can never argue with. With the daily specials, you have a choice of about 10 dishes (5 meat, 5 veggie). It comes in a big pot, way more than just one serving. In addition to the main dish, you get a full naan (which is split into 4 massive, buttery pieces–oops I’m drooling), huge thing of rice, an onion bhaji, pineapple for dessert, and a red sweet dipping sauce I can’t quite figure out (but love). Sounds like a lot of food? It is!

Perfection on a plate

I usually get the Mushroom Mutter with medium heat and Chris gets the Chicken Masala with mild. I am satisfied every time and leave with a smile. I have no complaints about this place and would suggest it to everyone living or visiting Boulder. I just think how much my Dad would love this place too (I get my love for spice from him). They also have take-out and delivery. I would get this on a regular basis if my budget would allow it. It is an awesome post-workout meal, with enough protein and carbs to re-build muscles and re-energize you. Traditional Indian families don’t know how lucky they are that they get to eat this food every day. This is a perfect place to stay hungry and fit! Cheers!

My mushroom mutter with Chris’ chicken masala in the distance

BONUS KITTY PIC

Cuteness forever

May172013

5 Foods You Shouldn’t Go Without this Summer

We all have our staples in our fridge, pantry, or freezer. But do they change each season? We’ve compiled a short list for you of foods you shouldn’t go without this summer. Foods that will keep you lean and mean until the first leaf of autumn falls. These foods are perfect for staying hungry and fit!

1. Greek yogurt. If you get the right kind (see: 0% plain Chobani or Fage), Greek yogurt is one of the healthiest foods you can eat! It is packed with protein, helping you repair your tired muscles and also keeps you full for longer. With protein up to 25g, Greek yogurt may provide more than a piece of chicken would! And (if you get the 0% plain–avoid the sugary fruity kinds) it has zero fat , leaving you even more guilt-free. It’s light and refreshing to eat–just what we want on a hot summer day. Don’t forget other benefits like tons of calcium (your bones will thank you!) and live and active cultures that serve as probiotics to keep that tummy healthy! As you can see, I can go on about greek yogurt all day, but I won’t (you’re welcome). You can have this plain, with fruit, honey, atop waffles or pancakes, or even add it to a Mediterranean meal!

An evening snack of Greek yogurt and Bonne Mamam preserves

2. Avocados. I know some people don’t like avocados, and I just don’t understand where they’re coming from. I’m sorry. It’s just so good. Besides it tasting amazing and being a great snack or addition to a meal, avocados provide your body with a ton of benefits. Avocados have the healthy fat that you want, that your body needs. Even though avocados are technically a fruit (weird, huh?) they carry about a gram of sugar. That’s not very much! What another reason to eat some guacamole! In addition to the awesome healthy fats in this green beauty that help absorb vitamins and minerals, avocados carry lots of fiber–10 grams to be exact! Avocados are perfect for almost every meal (though I must admit I haven’t tried it in my cereal yet)–indulge and enjoy!

3. Mangoes. Another fruit I don’t understand why everyone doesn’t rave over. So positively refreshing with amazing flavor to sink into. Fresh mango is the ultimate snack, you can chomp on it like an apple or slice it up and share with a friend–the perfect summer snack, easy to pack and bring along with you. And I’ve been picking them up $1 a pop! Mangoes are rich with antioxidants that help fight against a wide array of different cancers. These delicious fruits also pack a punch of fiber and vitamin C which help fight against that bad cholesterol none of us want to keep in the body. Another trick of the mango is why it is such a good summer fruit. Mangoes contain certain enzymes that improves digestion so you’re not sitting alone on the beach with a full belly while your friends enjoy the water. Eat alone, in Greek yogurt, or get crazy and have a mango-avocado grilled cheese on wheat bread!

4. Fish. Now I hated fish when I was little. But I don’t feel like that anymore, now I look forward to nights eating salmon, cod, and tuna. And who doesn’t like sushi! Fish is a great way to get protein without all the cholesterol and bad fats you get from traditional meat. It’s a perfect way to stay lean on those beach days and summer nights. It’s a very high-quality protein, rather than that bacon you were going to eat this morning. It’s stacked with omega-3 fatty acids that our body needs to maintain our heart and our bodies cannot produce them by itself. So fry up a fish this summer and enjoy all those benefits.

5. Cranberry juice. And no, I’m not talking about that awful juice cocktail stuff. I’m talking about the real deal, straight from that little berry, no sugar added. There’s nothing like a fresh glass of cranberry juice after a long hot day to refresh you. Besides it’s #1 use of preventing UTIs, this delicious tart juice also prevents dental plaque. In addition, it is a wonderful antioxidant fighting away pesky things like cancer and immune system disorder. So along with your fish, put a cranberry juice in the freezer and enjoy a nice slushy after your day at the beach.

Enjoy these wonderful foods all summer long and reap the benefits! And as always…stay hungry and fit!

BONUS KITTY PIC

May162013

20 Minute Core Blast

If you’re interested in shredding your abs and developing a strong core, this non-stop core ripper workout is the one for you. This requires no equipment (except a stopwatch or phone), all you need is a ground of some kind. It can really be done anywhere. This is to be done with no rest in between. That means it’s going to be really tough. If you need to break in betweeen, you can. 20 minutes is a long time to do things non-stop. That’s what’s so great about circuit-style: burn fat and calories while building your physique. Every exercise is to be performed for 30 seconds, unless otherwise noted. Let’s do it, here’s the list (with some amateur pictures, too):

Plank – 1 min

Planking–keep it tight!

Crunches

Mid-crunch

Toe touches

Reach!

Mid-bicycle, keep it slow and extend

Rows

Mid-row, push legs out and in

Just hold it!

Pikes

Hips up and down

Plank – 1 min
Side planks – 1 min
Rotating plank

Turn in and then extend arm straight up

Side touches

It’s a long list. And amateur pictures with a messy apartment in the background (oops). Repeat as many times as it takes to get to 20 minutes (if you have the time). Do your best, try with no rest in between. Remember, each exercise is to be performed for 30 seconds unless otherwise noted. This is a great way to get that six-pack ready for summer! Use this quick workout to stay hungry and fit!

May152013

H&F’s Friends: Gammiannes Attic

We always appreciate local and individual businesses… especially those who recycle and upcycle goods of all kinds. (Upcycling is converting useless waste products into new and useful products that people can enjoy once again.) In the suburbs of New York City, lives a kind soul with a love for helping people and art projects.

Gammianne has collected vintage goods throughout the years and has recently opened an Etsy shop in order to make them available to people who are either looking for those unique decorations to complete their homes or for a one of a kind gift for that special someone. With over 1,500 Facebook likes, 210 Twitter followers, 1100 Etsy followers and 447 admirers it seems obvious that the attic is a popular destination. With 120 sales and 161/161 (100%) positive feedback, it also seems that the attic is an ethical and reliable business. Having opened in January of 2011, Gammianne has provided great customer care for over two years without a single complaint.

Gammiannes Attic is the perfect example of a secondary or tertiary job and small home business that can help support our economy by keeping forgotten items from collecting dust forever. Every piece is unique and has a great story that she describes in as much detail as possible. Once the product is ordered, Gammianne will typically add other free merchandise without even telling you. It is quite a nice surprise and who doesn’t like good surprises?

The reason we appreciate Gammiannes Attic so much is the support she shows for other Etsy shop owners. Gammianne acts like a mother and mentor to so many young artists and craftspeople just starting out with their sales. We have received countless recommendations from art to candles to incense to soaps and more. She is the epitome of a friend and caring business partner and you won’t even know about the favor she is doing for you until your sales start increasing out of nowhere.

For all of these reasons, Hungry & Fit are proud and excited to announce Gammiannes Attic as their friend. For more information or for unique vintage goods please visit http://www.etsy.com/shop/gammiannes. Recycling, upcycling and helping others are all a part of being hungry and fit!

May142013

Hungry’s Movie Reviews: Iron Man 3

Last Sunday, a few days after the grand opening, we decided to add a few extra dollars to the nearly $175 mil opening weekend that Iron Man 3 boasted by seeing it in 3D. Luckily it was an early showing at Century Boulder so it only ran us about $11 a ticket. This review is a week late and it may prove to be better that way because it will contain spoilers. I repeat… SPOILERS follow. I will try to save them for the end and give another warning before they appear if you want to continue reading.

Marvel has done a good job lately creating The Avengers. Both DC and Marvel have gone through countless reboots of characters throughout all of the versions of their movies. Within the past decade Eric Bana, Edward Norton, and Mark Ruffalo have all appeared as Hulk in major motion pictures. The X-Men have been consistent in casting but the only good movie has been First Class. The latest versions of Thor, Captain America, and Iron Man all have my seal of approval. Also, in my opinion, The Avengers is Marvel’s best representation to date. I think I’ll save all this for another post as I continue to Iron Man 3.

Robert Downey Jr. has done an incredible job as Tony Stark and he is the reason that this series is so good. I would not have enjoyed any of the movies in the trilogy if not for him. The soundtrack is as bad as every other Marvel movie soundtrack and stories have not been up to par. The same holds true for this third film although I enjoyed the story the most with the exception of the predictable and disappointing ending. The rest of the movie was entertaining and engaging. I recommend it for anyone looking for a pre-Summer blockbuster and a good old time. Here comes the spoilers and my personal nerdy issues.

The changes made to Aldrich Killian and The Mandarin made for a good movie, but they could have made this trilogy so much better by doing the following. If you noticed in the first movie, there is a terrorist group ran by “The Mandarin” known as “The Ten Rings.” The Mandarin is Iron Man’s arch-nemesis and one of the super-villains of the Marvel universe. He is a highly skilled martial artist and intellectual being that has ten rings of power from an ancient civilization that grants him powers. Each of the ten rings gives a power and you can look those up if you care or don’t know them. Let’s say it would make for quite a fight scene on the big screen but they decided to throw The Mandarin away like he never existed in the comics.

Furthermore, Killian never was injected with Extremis. He helped develop it with Dr. Maya Hansen but the real enemy in that story was Mallen. Mallen was injected and later fought with Iron Man in some brutal fights before finally being blasted to death by repulsors to the head. Killian committed suicide sitting at his computer because of the monster he created. They essentially combined those two characters in this movie. It’s not a huge deal because no one read Earth 616 but this is how the trilogy would have been amazing. The second movie was so bad I stopped watching it. Maybe I’ll give it a second chance. Nevertheless, keep the first movie as is with the ties to the Mandarin. Next, make the third movie into the second and scrap Mickey Rourke. Lastly, bring Mandarin back in the third movie as an actual villain. You can keep the Ben Kingsley being an actor on drugs and everything, but then have him stumble across the ten rings and actually want to take over the universe. Okay, that’s enough ranting and maybe they can take me up on that idea for a reboot or a third Avengers movie.

All in all the movie was well worth the money and I look forward to Iron Man’s return in the upcoming Avengers 2. Dream to be a superhero and workout like them to be really hungry and fit!

May132013

H&F’s Friends: The Swim School of Boulder

We are happy to announce a new page on the site that contains businesses and individuals and entities that we consider our friends. These friends are all ethically operated and are some of our go to options for personal needs and referrals to others. All of these businesses are locally based and meet a high standard that we require in order to show our support in public. The first partner to be introduced is The Swim School of Boulder.

The Swim School of Boulder is located at 3015 Bluff Street in none other than sunny Boulder, Colorado. It operates Monday through Thursday from 8:00 a.m. to 6:00 p.m. offering classes for nearly everyone. The only exception is infants younger than six months. Children and adults of all ages and levels have options for instructional swim. Additionally, since the school is operated through Ocean First Divers, ample opportunities exist for learning how to snorkel and scuba dive as well.

The Swim School of Boulder uses the Swim Schools International standards for instructing. That means that every teacher is fully certified, insured and experienced in not only teaching proper technique but also dealing with all populations. Here is a fun fact… level 1 certified instructors are also official Special Olympics Aquatic Coaches. Swim Schools International put together a very good program to cater to all swimmers. It balances safety and technique but its greatest accomplishment is having a continuous open enrollment with no limitations for a swimmer to move to the next level. This means that the consumer is not paying money for their child to practice skills that they have mastered. The same goes for the adult levels. This must be a nightmare for the school’s staff but it is the best possible situation for the customer.

What I appreciate the most about The Swim School of Boulder is their own high standards that seem to exceed Swim Schools International. From my experience, I know that if you go to a recreation center or larger facility you often have many instructors working one or two hours a week. This allows them to pay their staff less and be able to cope with absences. This also means that you have many employees that are not trained, skilled, or passionate. Often you will find high schools coming in after school once a week to work with the swimmers. This might not always be an issue but the consistency is questionable. At The Swim School of Boulder every teacher is a former NCAA swimmer (Division 1, 2 or Club) or highly successful triathlete… or both. Not that I have anything against people who do not have college degrees, but every teacher here has graduated and is capable of putting their time and effort into teaching everyone how to swim. This business entity, whether it is on the diving or swimming side, was created and is driven by the passion of the people working there.

Now we will allow you to find out more for yourself by visiting www.swimschoolboulder.com. Their commitment to preserving the environment, teaching everyone lifesaving skills and supporting local businesses are just a few of reasons why Hungry & Fit are proud to announce The Swim School of Boulder as one of their friends. We recommend The Swim School of Boulder and Ocean First Divers for all instructional aquatic needs in the Boulder area. Stop by their shop and get in the water if you want to stay hungry and fit!

May112013

Fresh Bell Pepper Stir Fry

We’ve done some other stir frys, like one with noodles. This time we chose to go with our Indian rice that we use. Stir fry should always be a go-to if you have fresh veggies in the house. This stir fry centers around bell peppers as I grabbed a bunch from the grocery for a great price. Easy to do, if you’re pressed for time at night, you could always chop them earlier on or the night before (I chopped them up before our push-muscle workout–sample here). This can be vegetarian or not, I added some chicken in for Chris, and I stayed with the veggies.

My plate

Prep Time: 15 minutes
Cooking Time: 10 minutes
Serves: 3 normal people [I always have to put in normal because Chris eats everything in the world]

Ingredients

4 bell peppers
1/4 red cabbage
3 cloves garlic
4 mushrooms
1 package boneless skinless chicken
soy sauce
sesame teriyaki [optional: you can use whatever sauce you would like]
1 cup rice
1 tbsp rice vinegar
1 tbsp sesame seeds

Directions

Put your rice in the rice cooker and get that ready to go
Once rice is done, toss some rice vinegar and sesame seeds in there and mix around, let it
Cut up all your veggies

So beautiful

Cut the chicken into thin strips on a different board if you are eating meat

Put oil into a wok and throw some crushed or cut garlic in there. Then, add the vegetables to the wok. Pour soy sauce and any other sauces you would like to flavor the veggies

Still pretty

Once the vegetables are cooked and flavored to your desire, throw some oil and garlic in another smaller saucepan and heat it up. Then put the chicken strips into this pan and cook. This only takes 5 minutes max. Toss with soy sauce, teriyaki, and sesame seeds

Once your chicken is done, assemble plates. Load the bottom with rice, top it with vegetables, and then some chicken (if you are eating chicken). It’s good to go!

My plate

Chris’ plate

Again such an easy dish to make and such an easy dish to eat too! It’s delicious, nutritious, and filling. It also has beautiful colors if you use different peppers. Enjoy with whatever vegetable and seasoning you have. This is a great dish to stay hungry and fit! Cheers!

May102013

Fat-Roasting, Glute-Burning Leg Circuit

After a 2 mile run around McIntosh Lake (see the run here), I decided to get my leg workout in the fast, no-break circuit kind of way. For this, it’s best to find yourself in a park, a beach, a backyard–somewhere with some space. But of course, if you’re locked in an apartment in an Alaskan winter, you can always modify it for small space too. This is a great workout for those who have little time and want high intensity. Let’s do it!

Lock n Load Legs Circuit

1. Lunge 20 feet (or for 20 seconds). You’re going to lunge yourself to your first “station” in this circuit.

2. Scorpions until failure. These work the hamstrings. Go on all fours, lifting one bent knee up and down behind you. Do it until you can’t do another rep. Switch to other leg.

3. Lunge 20 more feet to the next station (or 20 seconds). Think about a triangle as a formation that we’re doing (the stations set up in that way).

4. Plie squat until failure. The link has the best full description. Start in horse stance, squat down, then lunge left and then right! These are killer on the glutes and quads. Do them until you drop.

5. Lunge 20 more feet to next station (or 20 seconds stationary). ‘Nuff said.

6. Step ups until failure. For this, I had a little grassy incline that I used. If you’re at home, you can use a chair, a couch, or a coffee table (just don’t tell your partner!). Or at the beach, build up a little sand incline. You get the idea. Step up and drive the knee up every time. Until you can’t step up another time!

A super blurry older picture of me performing a step up

7. Doggies until failure. For this, you’re on your hands and knees again. Kick your leg back and then a full rotation around back to starting position. This targets your glutes. The more you do, the more those muscles will tighten up. Do them until failure and then right away on the other side.

And repeat as much as you have time for. Again, this can all be done stationary in one place. Just try to keep it non-stop. You can rest and have water in between the whole sets, but to get that burning, cardio effect, just keep going! Have fun and stay hungry and fit!

May092013

The Easiest Black Bean Soup You’ll Ever Make

If you’ve been following our blog, you’ll know it’s been pretty rainy here in Colorado (see my thunderstorm run). I wanted an easy, hearty dish to fill our stomachs with warmth and comfort on another rainy night. I got the recipe from here, and added my own goodies to it. The simplicity of this “soup” is ridiculous. Seriously. And it’s vegan too, if that’s how you want it.

Ready to be eaten!

Prep Time: 1 min
Cooking Time: 10 min
Serves: 3-4 normal people

Ingredients

2 cans black beans
1 bag frozen veggies
your own blend of spices
[optional] mushrooms

Directions

Put 2 cans black beans into the pot and start simmering in a pot
This is optional, but I put about 3 cloves of garlic into the pot as well

Add your frozen veggies and any other herbs, spices, or veggies you would like (or meat)

Let it simmer for at least 10 minutes (until everything is warm) and stir occasionally. If you are cooking ahead of time, it doesn’t hurt to simmer as long as you want to for deeper flavor
Serve with a side (I did cornbread)

Ready to be eaten!

I prepared all of this before a workout. After the core workout (sample core workout here), I came home, popped the cornbread batter in the oven, and heated the soup up again on the stove. It was definitely the perfect meal for a rainy night and I get to enjoy it again for a rainy lunch. It has ample amounts of protein for my healing muscles and great fiber for the whole body.

Cheers! Stay hungry and fit!