Love Eshe

Workout Song of the Week - Samb Adagio

Do you prefer workout music with no lyrics? Just driving rhythms and fierce drum patterns. If so, this track is for you. 

Don't let the intro fool you, once the track hits :31, you're gonna get your head sprung. That means your head will nod, which generally indicates an irresistible, emotive beat. 

Artist: Safri Duo

Song: Samb Adagio

10 cheap foods that won't make you fat

(Photo credit: Glasbergen)

Healthy food is too expensive, right? A pound of salmon can cost you $6.99 while a pound of country style pork ribs costs a measley $1.49. It just ain't right.  

For the tight wad in mind (I say that with love), here's a list of 10 foods that won't make you fat or poor. Each item on the list costs less than six bucks. 

1. Broccoli is high in fiber and Vitamin C (216% to be exact). Broccoli florets look like tiny trees. They remind me of the bushes I used to pee behind when I couldn't make it to the restroom. Please note when consumed raw, broccoli tastes like dirt. 

2. Oatmeal is the breakfast of champions, not Wheaties. Why? Because it's a fixture in every bodybuilder's diet and they are super lean. A 1/2 cup of uncooked oats is only 150 calories.  If you add a scoop of vanilla whey protein or a side of egg whites, you won't be hungry afterwards.

3. Blueberries are loaded with antioxidants, vitamin C, and dietary fiber. They are low in calories and can be added to cereal, greek yogurt, or eaten alone. They can also be used to soil a clean set of bedsheets.

4. Salsa is best when you can see the individually chopped peppers, tomatoes, and onions.  It's low in fat and calories so pile it on! It adds a delicious flavor. Use it on your egg white omelet or toss over beans and rice.

5. Tuna is the cheapest protein you can buy and it’s low in fat. Try adding lemon juice, pepper, or green beans for variety. I bring Starkist pouches to work and eat straight from the packet. My coworkers hate me for it. I still do it.

6. Apples are a refreshing addition to your diet. They are packed with antioxidants, flavonoids, and are an excellent source of fiber. Every time you bite into an apple (skin on), you are improving your heart health. Like sweet, crunchy apples? Choose Gala. 

7. Green Tea is not a food but it pistol whips free radicals and stops you from overindulging.  When you've finished dinner and crave a bag of cookies (which did not make the list), drink tea instead. Stick with herbals at night and save green tea for the morning.

8. Chicken is one of the most versatile meats on the planet. It's good with mixed veggies, sweet potatoes, or dipped in a Wendy's Frosty (you didn't read that). An average chicken breast has 22g of protein. Popeye's chicken doesn't count, unless you remove the skin and steroids. 

9. There is no #9. 

10. Bell Peppers are an unlikely snack, I know. But the unexpected sweetness is delightful. Tame that oral fixation and enjoy a red, yellow, or orange bell pepper. Choose them for your next late night snack and go to bed satisfied and guilt-free (unless you're cuddling with a stranger).

Eat any of the foods on this list and no one can ever accuse you of backsliding.  

Did I miss anything? What are your favorite healthy foods?

The workout playlist of Michael Jackson hits

In memory of my hero, here is a playlist of Michael Jackson songs to get you through your weekly run schedule. 

Michael Jackson was an inspiration! His musical gift to us was greater than his mistakes. His altruism and gentle nature made him easy to love. He was one of a kind. 

Let his music fuel your next workout and remind you to live each day to the fullest.

1. Wanna Be Starting Something - For a Warm Up. Oh, you don't feel like running today? Put this song on and witness the power of the words "Ma Ma Se, Ma Ma Sa, Ma Ma Coo Sa". This repetitive chant will pump you up and inspire you to go an extra mile. (And no, I don't know what those words mean. But that's not the point.)

2. Thriller (Techno Remix) - For a long run.  Let your mind wander as you envision rhythimc zombies chasing Michael down dark alleys. This alone will distract you from your 10 mile run. 

3. Working Day and Night - For tempo work. Complete 4 x 1 mile repeats on the treadmill or on the track. If you want to get faster, this kind of work is essential. 

4. Dirty Diana - For hill repeats. Keep your hill repeats to no more than 30 second bouts. This song is slow and passionate. Make it hurt so good.

5. The Way You Make Me feel - For a long bike ride with rolling hills or a long recovery run. There's nothing complicated here. It's simply a great song that delivers.

6. Man in the Mirror - For a Cooldown.  Use this song to lower your heart and stay humble. 

What is your favorite Michael Jackson song? And why?

What I look like in the middle of the night and what it has to do with you

Big changes are in store for Love Eshe.

Yes, I am alive. I have been away for a while to refocus and make sure this blog is an asset to your life. (See video for more information.)

You can already see some of the aesthetic changes we have made and that is only the beginning. 

Starting Friday, we will be back with fresh content that will make you laugh AND inspire you to get in better shape. 

Thanks for your patience. The party has just begun. 

Workout song of the week - Jai Ho

It's Jai Ho by A.R. Rahman.

From the movie Slumdog Millionaire, this song will take you away on a journey. Play this song on your next long run or during a steady-state cycling session. I played this in my indoor spinning class last week and it was very effective. Several people came up to me after class asking to know the name of this song. Enjoy!

5 movies that will shrink your belly

This week I want you to pick one night to melt into your couch cushions and do nothing. Do nothing other than watch a movie. Which one?  Well, Jeff Moonie Jr, an award-winning filmmaker, is back to tell us which movies will motivate us to succeed, in fitness and in life. Warning: plot points are revealed. If that bothers you, watch the movie before you read Jeff's synopsis.

In the words of a cinema genius, here are the 5 movies that will help you lose that jiggly gut and motivate you to do something greater.

Lance says, "Success Can Be Yours"

 photo credit: Jakob E

Today, we have Lance from the Jungle of Life as our guest writer. His passion for writing stems from his passion for spreading goodness. His blog is a constant reminder to stay focused on the important things in life. And that's why I read it. You may be wondering how the two of us got connected. Well, it's simple. We have a bond that no one can break: neither of us can swim. 

His words will humble you, inspire you, and encourage you to live your best life. Love Eshe, I give you Lance.

Gladwell's philosophy: Anybody can win!

In the New Yorker, Malcolm Gladwell writes: 

How to win your age group

Need another reason to do the Run Amuck 5k? Well, an article in the Washington Post Express explains why it's worth your time and how to go about winning it. (They interviewed me for the "how-to" portion.)  

Website of the week

Use this site to map your running route and find out how far you are running. Here.

How Mike Tyson can revamp your fitness routine

It's true: the old, ear-biting champ remains a source of inspiration.  To prove it, I asked award-winning filmmaker Jeff Moonie Jr. to remind us how relevant Mike Tyson is and always will be.  In his review of the movie TYSON, Moonie delineates how the opportunity to inspire is never lost.

7 ways to burn fat at home

A reader sent me an email and she said, "I don't belong to a gym but I know I need to lift weights. I'm going to exercise at home. What equipment should I buy?" This is a great question and a very popular one. There are people in the world who don't like to use sweaty equipment nor watch veiny men flex in the mirror. For that person (or for the person who simply prefers exercising in their own space), I have included a list of everything you need to get fit. That's right: you don't have to go to a gym to get sexy. As a matter of fact, I'm at my desk getting sexy right now.

Here are the 7 tools you need to make a perfect home gym:

1. Dumbbells. To accommodate strength disparities in the upper and lower body, I recommend purchasing two pairs. Women: 5 and 10lbs, Men: 15 and 25lbs. You can buy dumbbells anywhere so I'm not going to waste time providing a link. However, if you have the luxury of living with a mate who loves strength training as much as you do, it'll serve you well to invest in a pair of adjustable weights. Save space, lift heavy, then make love. Here.

2. Stability ball. Anything that's not done on a ball is for kids. I mean, my four year old nephew can do crunches on the floor! Take it up a notch and get on a ball. It's fun and you will work more muscles in less time. Be sure to get the burst-resistant kind, unless you like firecrackers. Also, order one size up. If it tells you to get the 55cm, get the 65cm.  Here.

 

Workout song of the week

In my spinning class last week, I did every version of hill drills that I could think of.  Forty minutes into the workout, everyone (including me) was dying. My quads were popping out of my cycling shorts as the lactic acid flowed out of my vastus lateralis. My brow furrowed so much I could've been the before picture in a Botox commercial.

Thank God I included Separate Ways by Journey on the playlist. When it came on, everyone got their second wind. It was magical. My booty felt alive.

Don't buy this shirt. (Unless you want a flat stomach.)

Oh, and it happens to feel like cashmere. Why? Because it is made from 70% Bamboo Cotton and 30% Organic Cotton.  Translation: It's eco-friendly and ridiculously soft!  It comes in black, too. You know you want one.

25 waist-friendly snacks. Brownies, french fries, and neck bones did not make the list.

I've split this list of snacks into sections based on what you have available (and enjoy eating). All 25 snacks are healthy, easy, and less than 200 calories. 

If you like peanut butter: 

1. 1 medium apple, 1 tbsp natural peanut butter 

2. 1/2 peanut butter and jelly sandwich on whole wheat 

3. 5 celery stalks, 1 spoonful almond butter 

4. 1 sliced banana, 1 tbsp peanut butter 

5. 4 whole grain crackers, 1 tbsp almond butter 

If you eat dairy: 

6. 1 cup chocolate milk, 1 apple 

7. 1 stick string cheese, 1 orange 

8. 1/2 cup low-fat cottage cheese topped with berries 

9. 1 oz parmesan cheese, 3 slices mini pumpernickel bread 

10. 1 cup greek yogurt, 1 spoonful granola