Monday, December 20, 2010

Hot cocoa

Although drinking your calories is not ideal, sometimes you have to be human and do it anyway. If it came down to a decision of what to have for dessert, this hot chocolate is a wise choice for those of us trying to fit down any chimneys on Christmas eve.
So skip the chocolate chip cookies and just leave the jolly old guy this tasty beverage, to keep him dropping off goodies for years to come.

Here is a recipe for hot cocoa that I use. It is so good you will want to slap the Swiss Miss in her smug face!

2 cups nonfat milk
2 tablespoons cocoa
1 tablespoon agave nectar
1 packet stevia powder
1 teaspoon vanilla extract (more if you want that boozy feeling)

Whisk all the ingredients together and heat to 170 f on the stovetop, stirring regularly so scum doesn't form on the top.

Makes 2 servings.

140 calories.

Monday, December 13, 2010

Recipe for energy balls

I got this recipe from Oxygen magazine. Yes. I read my wife's Oxygen magazine. If you are a woman who works out (or a personal trainer), you need to ditch that Women's Health subscription right now. Another really awesome women's fitness magazine is Muscle & Fitness Hers. One of my clients introduced me to it. Awesome. Trade up to one of those mags.

But I am getting off topic.

 If you are making stuff for the holidays as I am, you might wonder what you could make for someone that won't make them fat. As a trainer, I am not interested in enabling the people around me to make bad dietary choices. To paraphrase something I read in one of the aforementioned ladies fitness magazines; Six-packs are made in the kitchen.

So man up and find your six-pack with these balls I found in a ladies magazine!
  •  2 1/2 cups pitted dates
  • 1/2 cup water
  • 1/3 cup natural peanut butter
  • 1 cup whey protein powder
  • 1/4 cup unsweetened, unprocessed cocoa
  • 1/4 cup ground flaxseed
  • 1 tsp gropund cinnamon
  • 1/2 cup ground nuts
  1. In a food processor, blend dates and water. 
  2. Add peanut butter and blend some more. get it really smooth. 
  3. Add protein powder in 1/2 cup increments so you don't kill your food prcessor.
  4. Add cocoa, flaxseed and cinnamon
  5. Process some more
 One that is all goopy, put it in the refigerator for a half hour. It is for the best.

Make sure you have clean hands, then you can gather some dough about the size of a gumball (not a jawbreaker). Roll it into a ball. If the dough is too sticky you can roll the ball in protien powder or cocoa.  I found you can also oil your hands, which works nice. You can use olive oil, but if you want to be super classy, you can use walnut oil to intensify the nut flavor.

Roll the ball ball in the nuts. Almost finished.

Put your balls on a cookie sheet.

Stick the cookie sheet in the freezer for 2-4 hours.
You will want to keep your balls in the freezer to protect the shape and texture.

eat 2 balls preworkout and 4 post workout
each bach makes 48 balls.

serving size 4 balls
230 cal
fat 7 g
carb 31 g
sugars 24 g
protein 15 g


BTW if you are one of my personal training clients, you will be getting a sack of balls from me. If you are family or anyone else, forget about it. Maybe you can bum some kombucha or something.

Sunday, November 28, 2010

DIY for the holidays

Today I am making kombucha. Besides being delicious, it is a good-for-you fermented tea beverage that is supposed to have all kinds of health benefits.
I think it is the tastiest beverage ever, which is why I am making it.
So I am taking the week off from writing in my blog because I feel like making something.
This is the recipe I am using today. Feel free to make your own batch. Unless you are on my gift list because you are probably getting a bottle of my kombucha.


http://www.getkombucha.com/reforkotea.html

Saturday, November 20, 2010

I'm thankful for my Thanksgiving strategy

Since it is next to impossible to avoid family gatherings and all the terrible food choices at those gatherings, I've compiled a list of ideas to help make Thanksgiving a little healthier for everyone involved.

Most people have little to no understanding of nutrition or nutrient timing. This lack of understanding often shows up in the form of a huge holiday-themed gasronomic orgy of saturated fats, refined sugars, quick carbs and excess of all kinds.

When I was growing up, Thanksgiving was my favorite holiday, because I had a bottomless appetite. On that wonderful, magical day I was allowed to eat as much as I wanted.
All day I would starve myself to make sure I had enough room in my belly for the big feast. Food issues, anyone?
As dinnertime came around I grew giddy with anticipation and salivation. Turkey. Homemade cranberry sauce. Sweet potatoes covered in crusty, gooey marshmallows. Regular potatoes with rich, dark gravy. Stuffing with little pieces of chopped celery and an amazing savory aroma rich with sage and thyme.
then there are the fifty thousand pies my mom makes. Apple, Strawberry rhubarb, and Pumpkin are my faves, but she will always make a random pecan or mincemeat pie to go along with them. There are always multiples of each variety. And freshly whipped cream to go on them.
My mom makes the best pies. Ever.

You can see how easy it is to pig out, right?
I bet you might feel the same way around your family and the food they make.

According to a 2006 article by the American Council on Exercise, the typical thanksgiving dinner has roughly 3,500 calories in it. Plus 229 grams of fat. Combine that with the snacking and all the tasty beverages you can drink (beer has as much as 250 calories per bottle), that adds up to an estimated 4,500 by the end of the day.

Here are some strategies to make it through the holiday without devastating what you have worked for:

  • Eat well in the days leading up to Thanksgiving. It you "save up" calories you send your metabolism into a famine mode, which will slow your calorie burn to a crawl. Choose high-protein foods and eat lots of veggies. and eat within your normal calorie range.
  • Eat breakfast and lunch. Resist the urge to make room in your stomach. In fact, you want to take up as much space with healthy Items as you can, so you will choose smaller portions of rich, sugar-fatty-fat foods.
  • Eat something every 2-3 hours. Something besides pie.
  • Bring a vegetable to dinner. If you are going somewhere where you can't control what other people put in the food, the next best thing you can do is bring something that is not going to plug your arteries.
  • Pick the one dessert you HAVE to have. Avoid loading up your dessert plate. If anyone asks you why you aren't eating what they made, tell them you are allergic to nasty things. Other people's feelings are not your responsibility. Aunt what's-her-face can go cry into her ambrosia. Don't eat it if you don't dig it.
  • Work out that morning. There is something called excess post-exercise oxygen consumption or EPOC for short. It means that after you exercise, your metabolism is in high gear for hours afterward. Take advantage of that extra burn for the holiday.
  • Play outside. Organize a family football game, or take your family on a walk. There are lots of clever ways to spend quality time and sneak in some extra calorie burning without seeming better-than-you-big-fat-slobs.
  • Don't drink your calories. Most sodas have about 100 calories per 8 oz. besides that they are pure crap. As I mentioned earlier, beer has up to 250 calorie per bottle. In addition, alcohol lowers inhibitions, which can lead to bad food choices. If you really want to have a drink, have one at the end of the day, after all the food is gone.

If you do happen to pig out at the dinner table here are some things you can do:

  • Get in a workout. Use some of those calories as fuel.
  • Cut calories for several days afterward. Think of your calorie budget as a weekly allowance. Estimate your total weekly allowance by multiplying your daily calorie target by 7. then subtract the 4,500 calories you ate Thanksgiving day from that number. Divide the remainder by 6. This is your calorie allotment until next Thursday.

That's all I've got.

We are taught to think of others around the holidays. Do that. But also think of yourself.

Sunday, November 14, 2010

Does this mean I get to eat twinkies all day?

Mark Haub, a professor of nutrition at Kansas State University, ate a diet of junk food and lost 27 pounds.
For 10 weeks, Haub ate ding dongs and twinkies every three hours, supplementing these sugary staples with a steady flow of Doritos and Cap'n Crunch. He also drank one protein drink a day and he ate vegetables at the dinner table with his family (to set a good example).

How did he lose weight on this crap-fest diet? Calorie counting, that's how.
Before we judge this man for eating like an eighteen year-old marijuana enthusiast,  let's take a look at the facts.

Haub reduced his calorie intake from an estimated 2,600 calories per day to under 1,800. He ate every three hours, which prevents you from becoming over-hungry.
Every time Haub ate, he ate only until he was no longer hungry. In other words, he quit before he was full.

By cutting 800-plus calories from his diet, Professor Haub was able to lose almost 3 pounds a week. Eating pure crap.

So does this prove that you should eat Twinkies for breakfast and Dr. Pepper for dinner? That's up to you.
To my knowledge, a long-term study of a diet consisting of processed convenience store foods eaten in moderation has not been conducted.
Rush Limbaugh seems to thinks this study is a godsend and says it proves that exercise is irrelevant. Which proves my theory that he is on drugs again. Or maybe he's just a moron. Who cares.

Here's the takeaway: Creating a calorie deficit is crucial to any weight loss program. Period.

Eat healthy foods in moderate amounts. Keep track of what you are consuming and what you are burning. One pound of fat is 3,500 calories. Want to lose a pound in a week? Eliminate 500 calories a day.

You don't have to cut calories to create a calorie deficit. You just have to burn them. That means exercise. Get up early and go to the gym. Go after work. Take the stairs instead of the elevator. Fidget more. TP a house. Rake your leaves, lazy! Walk the dog. Walk yourself. Walk your mom. Go to a salsa club and dance. Dance at home. Dance the fat right off your ass.






Read the original story


This is a cool follow-up article

Sunday, November 7, 2010

Rest

This past week everyone and their older, cooler brother has been sick. Including me. It sucks, obviously. And to top it off, I have had to take time off from my workouts.
In the meantime, I have gone to work carrying stashes of Emergen-C and tea. I feel like a Colombian drug mule.
During times like this it is important to remember a few things.
  • Time off can make you come back stronger
  • Don't throw up until you have something to throw up in, like a trashcan or someone else's backpack.
It's true. rest allows the body to recover and gives your body tissues a little extra time to repair themselves. Those few days off can give your body extra time to build strength for your next workout.
But don't take too long to get back to your routine. The body adapts quickly, and before long it will have adapted to lying around doing nothing!

Some things you can do to make sure you recover quickly:
  • Eat the right foods
  • Sleep
  • Stay hydrated
 And don't cough in my face.

Sunday, October 31, 2010

Holiday Stuff

Today is Halloween, which unless you have been living on another planet, means the beginning of the holiday season.
I was in Target this week (or maybe it was last week) and I saw they had some Chrismas stuff there. It was like one aisle in the seasonal section, waiting in the wings for Halloween to be over so Chrismas could explode all over the place like some kind of tinsel-covered LED-bedazzled pinata.
Every year it becomes more obvious as retailers piggyback one holiday on another one. My favorite is the Valentines candy being put in place of the Christmas schwag as soon as it has been clearanced out the door. Six weeks ahead of what is not even a paid holiday.
Which gets me to thinking about how holidays seem to come one after the other after the other. It seems like every one is more of a cause for celebration than the next, and in the U.S., that means food that is terrible for you. A typical Thanksgiving dinner has over 5,000 calories.
This holiday season I have made up my mind to indulge moderately. What does that mean?
In the past I have told people I am diabetic to avoid having to eat a piece of their birthday cake. Or I might say I don't like sweets. Or have a gluten allergy. Or I'm vegan, so caramel is off limits. Sometimes it is easier than saying, "I think your food is crap."
I have one rule. I don't eat empty calories unless they are delicious. Would I rather have a plate full of some gross Kroger-bakery pecan pie or would I rather wait and eat something I actually want at a later time. Make the choice.
Same thing goes for candy. I like Nerds a lot. I ate some today. They were delicious and it is Halloween.
Eat what you like moderately and don't eat what you don't really want. Ask yourself questions like "Why am I putting this on my plate and how is it going to fuel my body?"
Keep in mind there are plenty of healthy options for the holidays. But above all, don't leave your nutrition up to chance. Know what you are eating - ask questions about it before you eat those fried mashed potato balls with Jack Daniels' glaze.
One thing I like to do is spoil my appetite before I go over to someone else's house for dinner. That way I make sure to get the protien I need just in case I walk into a carb-fest.
Remember it is all about avoiding the wrong kinds of foods. Check out this website:
http://nutritiondata.self.com/

Sunday, October 24, 2010

Running the pink race

This coming Saturday I will be running the Race for the Cure. Last year I watched my wife and thousands of other people participate in this awesome event, and I promised myself right then I would run when October came around.
So here it is October, and I have registered for the race. From what I saw last year, you are supposed to dedicate your run to someone.
I would like to run in memory of my grandmother Geraldine, who lost her battle with breast cancer when she was only 43.
I never knew her, but I know she was probably an awesome lady.

The fact is that breast cancer sucks. Follow this link and donate so that maybe one day it will be a thing of the past.

http://race.raceforthecurememphis.org/site/TR?pg=personal&fr_id=1100&px=1363762

Sunday, October 17, 2010

Treat yourself - don't cheat yourself

It's October, and you know what that means - ice cream.

You may be in another climate right now curling up around a nice warm mug of spiced cider and watching the aspen leaves change color and fall onto the pile of kindling you have just chopped in the crisp autumn air.

Where I live it was 80 degrees today. The leaves still change color, fall off the trees and need to be raked. I live in a place where we take a break from raking the leaves for ice cream, not a hot-as-balls cup of apple juice.

Ice cream sounds pretty delicious until I remember how ice cream makes it hard to look totally ripped. And if there is one thing I love more than ice cream, it is being shredded. Gone are the days of my diet of calzones, beer and ice cream. My skinny-fat-dude beer belly is gone, too, and that is awesome.

But that doesn't solve the problem I face when doing my fall yard work in the Memphis heat.
By chance we discovered Arctic Zero. We were looking through the frozen tasty treats section at whole foods looking for a magical low-fat, low-carb fix.

Arctic Zero is kind of amazing stuff. Less than 150 calories in the entire pint! 34 Calories per serving. ZERO grams fat. 10 grams carbohydrates. 5 grams protein.
It is made with water, Whey protein concentrate, organic cane sugar, chicory root, guar and xantham gums, sea salt, and monk fruit concentrate, plus  natural flavor. If you are trying to eat clean, you are clear for takeoff.

The first flavor you should try is the vanilla or vanilla maple. Other flavors seem to come out every day. Chocolate, chocolate peanut butter, strawberry banana, pumpkin spice, mint chocolate cookie - to name a few. Today I had the cookies and cream flavor, which my wife blended into milkshakes that tasted as decadent as the tears of baby harp seals.

The texture can be a little gelatinous when runny because of the high protein content and absence of fat. Thus the milkshake idea.

Another idea is making floats with Zevia brand soft drinks. They are a naturally sweetened zero-calorie carbonated beverage. Flavors include: Cola, Dr. Zevia, ginger root beer, orange and black cherry. I prefer orange with vanilla Arctic Zero. It tastes like an orange cream-sicle.

Both these sites will tell you where to find them in your area. If you live in Memphis, that would be Whole Foods.

www.myarcticzero.com

www.zevia.com


Try this recipe and then slap your mother right in the face:
  • 1 pint Arctic Zero cookies and cream flavor.
  • 1 cup non-fat milk
  • 1 scoop (28 grams) Muscle Feast chocolate whey protein
  • Blend until it is ready
Serves 2

Calories 165 • Fat 0 grams • Carbohydrates 17.5 grams • Protein 21.5 grams

Sunday, October 10, 2010

pump it up

There are three things that are super important to me in this life. In order of importance, they are: My wife, food, and pushups.
Push-ups are an instant problem solver and are my go-to in almost every situation.
Think about it. You are upset about something. Work it out with some push-ups. You are about to go to a job interview and you are nervous. Push-ups! You decide to help your wife at her job so you wear an Egyptian costume complete with a man-skirt and collar. bare chested. Push-ups push-ups push-ups!
You may or may not know that weight lifting causes blood to flow into your muscles for a while during and immediately after exercise. This is called a pump. This allows your muscles to actually look bigger and more impressive after lifting weights.
Pushups can give you that same pump anywhere, any time. Here's what to do:

  • Do a set of push-ups until you can't do any more.
  • Wait 30-60 seconds.
  • Do another set. You will probably reach failure sooner on each consecutive set.
  • Repeat until your arms fall off.
  • Enjoy the extra confidence the pump gives you.

You're welcome. Here is what Arnold Schwarzenegger has to say about the pump.
http://www.youtube.com/watch?v=iMjG2s6UOaw&feature=related

P.S.
Whatever you think you know about old ladies is wrong. They are not shy and prudish like I had thought. They are sex fiends.
FYI The Egyptian look is a total granny pleaser and I have never felt more like a stripper as when a sweet old lady tucked in the tag that was sticking out of my man-skirt. I swear a dollar bill fell out later. After that she patted my butt and chuckled to her friends that she just couldn't stop herself.

Sunday, October 3, 2010

These noodles are jedi food

One of my first jobs was at Wal-Mart as a cashier. I worked the overnight shift sometimes, and that was when the best people came in. Rednecks, medieval damsels, oldsters with breathing apparatus, vampires, drag queens, gangstas, sci-fi nerds in jedi robes, bearded ladies, hoochie mamas, the list goes on.
When I first found out I would be working as a cashier and would not have a manly job, I was a little disappointed. That was OK, I would see what ringing people up was all about. What I found out was that you can tell a lot about people by what is on the conveyor belt.
For example, I noticed that when buying "personal items", some people put them on the belt first and then built a pyramid on top of them with all the other stuff they were getting. When I would see a pile on the conveyor, I tried to guess what was at the bottom of the stack. Usually condoms.
Some More observations:
Dudes buy makeup a lot more than one might think.
Uptight ladies tend to buy douche in bulk quantities.
Bearded ladies love keebler cookies.
Also, I learned that I could not keep a straight face if someone was buying just an enema. But if they bought something else at the same time I was less likely to laugh in their face. Did I mention I was only 17 or 18 years old at the time? That's irrelevant because I am still writing about it, so I obviously think it is still funny.

A friend works at Whole Foods. She gets to see what people buy as well, and that is how I found out about Shirataki noodles. She mentioned that all the elite athletes are buying them.
These noodles are high in fiber, low in carbohydrates, and also contain protein. They are made from tofu and konjac flour. Konjac is indigenous to eastern Asia and is also known as the elephant yam, although it is not related to the sweet potatoes that we know and love to eat.
They come in two varieties that I know of: spaghetti and fettucine. They are kept in the refrigerated section and come in a bag full of water with a splash of calcium hydroxide (lime the mineral) to extend the shelf life.
When you use them you need to either boil them for a few minutes, microwave them, or run them under hot water for a while to get rid of the fishy smell that you will notice when you stick your nose close for a whiff.
I tried mine last week with red sauce and some grilled chicken tenderloins. I will tell you I have had better pasta in my life. The texture is a little rubbery, although not as bad as if I had eaten the tentacles of a squid in place of noodles. So, not terrible.
This is how shirataki noodles compare to regular pasta:

Regular pasta has 152 calories per 4 oz. serving - almost all those calories come from carbohydrates.

Shiratake has 20 calories per 4 oz. serving - 12 calories from carbs.

Discuss.

Since the noddles were a little weird for straight-up Italian food, I have some ideas about how I will prepare my shiritake noodles:

Go half and half with 100% whole wheat pasta

Toss into a stir fry

Substitute for rice in a thai dish like red curry

asian soup with a miso-based broth.

1 tsp miso
2 cups broth
1 tablespoon rice wine.

Add shiritaki noodles
Add tofu, lean pork, shrimp or chicken.
Add mushrooms  2 minutes before it is done and spinach the last 30 seconds. Serve.

www.shiratakinoodles.net

Saturday, October 2, 2010

Greater Memphis Greenline

The Greater Memphis Greenline is open, and everyone has been talking about it. It is awesome. If you haven't gone, go check it out.

If you are going to ride it as a workout, you may not want to go on a Sunday afternoon. That is what we did, and that mofo was CRUNK. There were families everywhere talking to neighbors and grannies talking to cops and some old guy running like he was a zombie. It was amazing.


The entire time I was riding the greenline, I was thinking, "Is this really happening in Memphis?" I felt like something huge was happening, and this is just the beginning.

So before I get too hippie-love-crap, let me just say I will be finding where you can get on and off the line very soon.
We tried to get on at White Station, Mendenhall and Perkins before we finally got to Waring and found an entrance. So look out for my future discoveries and feel free to tell us what you know as a comment on this blog.

http://www.facebook.com/pages/Memphis-TN/Greater-Memphis-Greenline/55635647590
http://www.greatermemphisgreenline.org

Sunday, September 26, 2010

The white stuff

My new favorite website is www.glycemicindex.com. As you may know already, some foods are more easily converted to fat and should be eaten sparingly. 
Foods with a high glycemic index spike your blood sugar, which can make you feel like a hyperactive 5-year-old for a while and then a few minutes later you are as bored and sleepy as I am watching a movie on Lifetime. And that's just how you feel.

What is going on in your body is a total carb-o-rama: They are hanging out in your bloodstream smoking cigarettes an cussing. The fascist sympathetic nervous system is bothered by all the ruckus and puts the carbs on lockdown by flooding insulin into the bloodstream.

After it's all said and done, your blood sugar ends up low and you feel as tired as a conversation about health care reform. That's just how your body works. Oh yeah, and I'm still getting screwed by my insurance.

The way the glycemic index works is simple. The idea is based upon how fast a food takes to make it into your bloodstream. Foods are absorbed in your digestive system at different rates. If it doesn't take long for the food to be absorbed and broken down into sugar, that means the food is high on the glycemic index.  Foods are given a number from zero to 100 with 100 being the fastest absorbing foods.
Some foods take longer to be absorbed and result in a more even, better regulated blood sugar level throughout the day.

As everyone probably knows, sugar is way up there on the G.I. But there are some other foods that are just as high or higher, and it can be surprising to find out what they are.

White potatoes and white flour. I know. They are not sweet. But they can be almost as delicious as sugar, unless you are five years old. In that case, sugar is super delicious and potatoes are kind of weird and flour tastes O.K. as long as it is in pizza or cake. Here is something a five-year-old can't tell you about potatoes:
They are made up entirely of starch. They have pretty much no fiber (unless you eat the skins, in which case, you have just eaten the same amount of fiber as a bean). That starch is immediately converted into glucose (sugar). Boom! You're fat.
Maybe a five-year-old could tell you that. But this next thing is maybe too complex for a kid with a face full of cake to tell you about.

Most cake has white flour in it. White flour is made by separating the different parts of ground up wheat.
There are three parts of wheat: They are bran which is a fibery outer layer, the germ which is like a kind of embryo, and starch which is a sticky-when-wet substance that you know as white flour. Guess which parts get discarded? That's right, the bran and the germ. We are left with the starch. Yum. Sounding wholesome yet? There's more!
The flour is not white enough in its natural state, so they bleach it to make it look more like cocaine. The chemical process the flour goes through leaves it free of nutrients, so they have to add some vitamins and minerals back into it. That is why they call it enriched flour.

This is the story of white rice. Somebody decided it would be really awesome to put brown rice in a rock tumbler and polish it until there is nothing left but the white starchy stuff underneath the light brown outer layer. Are you picking up on the white supremacist theme going on with these foods? Me too. So the racist food manufacturers hire some schmuck to run a tumbler and check to make sure there is no hull left on the rice. And then they bleach it to make sure it is white enough for little adolph to eat. Add vitamin/mineral potion and shamalamadingdong: Enriched white rice!

Here are some solutions:
If you are eating potatoes, eat 1/4 cup or less. Better yet, substitute sweet potatoes, which have a ton of fiber and are not only a slow carb, but a superfood as well.
When you buy bread or pasta at the supermarket, check the ingredients to make sure it is made with 100% whole wheat flour.
Brown rice. If you think you hate brown rice, you just haven't found the right one for you. Lately I've been using Texmati, a brown jasmine rice grown in texas. Use that. It has a less bulbous shape and is less chewy that some of the other varieties.

If you just have to have these foods, partake in extreme moderation. Whether you are trying to get big muscles or get skinny, know that these foods will not help you reach your goal, unless you are trying to blubber up for that trip to Antarctica.
Go check out the glycemic index of some of the foods (and beverages) you have a lot.

Educate yourself.
www.glycemicindex.com

Sunday, September 19, 2010

Spicy Lemonade

This is a tasty beverage that provides you with fast carbs to fuel your workouts. It contains capsaicin which helps your body burn more calories by revving up your metabolism.

Here's how you make it:

  • 1 tablespoon honey
  • 1 cup hot water
  • 1/8 cup lemon juice
  • cayenne pepper (to taste)
  • 1 cup cold water
  • some ice cubes 
Thoroughly mix the honey with the hot water until it is dissolved. I like to shake it, but you can stir it, blend it or whatever. I don't care as long as it gets mixed and you don't have big gobs of honey at the bottom of your drink.
Next you put in a few dashes of cayenne. As much or as little as you want - you're the one who's drinking it. If you are scared of spicy just start out with a little and work your way up. If a mail-order bride can learn to love some guy she's never met before you can learn to love cayenne.
Fill your favorite chalice or sports bottle with ice and top off with cold water. Drink during your workout.