Fitness Friday, Labor Day Weekend Edition

Thank you Maria for reminding me it was Friday.And for threatening me in Puerto Rican.

Happy Labor Day Weekend!Researchers estimate that the average person eats 500-1000 more calories on weekends.And having a long weekend ahead you might want to make a little plan now to get through it without gaining some lb's.Here's a little eat this not that for your holiday weekend.

Gonna be grilling??Go for the 6oz filet mignon(260 cals 11g fat 200mg sodium)over a small 4oz cheeseburger (630 cals 41g fat 735mg sodium).Nothing is leaner in the beef world than tenderloin.But if you do go for the burger, drop the cheese and make the patty with 95% lean beef and you'll cut 250 calories and 25 grams of fat. Skip the mayo and grab the mustard and/or miracle whip, load on the veggeis!

Grilling would not be complete without some good old american potato chips and dip!If you're headed to the store, here's some tips:

If you're going to buy chips, get the baked ones, they taste just as good!Just a lot less greasy.Although they don't make a huge impact in calories, the baked ones typically have 10 fewer grams of fat per serving.A serving being about 13 chips, but really who only eats ONE serving :)

Don't be a DIP :) stay away from anything that says "creamy" on it and stick to the salsa which has 0fat and about 15 cals per 2tbsp. Make some homemade quacamole dip with light sour cream, just don't buy the guacamole dips from the store which hardly contain, if any, avocado at all!They use an avocado powder and replace heart healthy mono fats with corn oil, modified food starch, and artificial colors.

CARBS Who doesn't love a huge plateful of carbs?Mmm I do...but an alternative to mashed potatos or rice this weekend, try mashed cauliflower.Season with butter buds or spray butter and pepper and you've got yourself a 29 calorie side (in ONE CUP!) as opposed to 205 calories in a cup of white rice.

If you like the satisfying crunch of breaded chicken or fish, swap your breadcrumbs (460 calories per cup) for cornflakes (106 calories per cup).You can also crush them and dunk your chicken or fish in a cup of water instead of egg and cut another 200 cals.

SALAD So you think you've made he perfect, healthy plate and go to grab your salad dressing.Ranch and Caesar would be your worst pick.If you are a ranch addict, try the south beach diet version(70 cals per 2tbsp 7g fat 300mg sodium), it has half the calories and fat of hidden valley(140 cals per 2tbsp 14g fat 260mg sodium). Have you tried any of the salad spritzers?They have about 2 calories per spray, and pack just as much flavor.
MMM Ice cream DO try Edy's Slow Churned Rich and Creamy yogurt blends (100cals in half a cup 3g fat 13g sugar) DON'T do Haagen Dazs Vanilla Fudge Ice Cream (290 cals 18g fat-12 saturated 24g sugars).

Move of the Week:Cross Chest Dumbbell Curl


Target Muscles: biceps

Set Up: Stand with your feet hip-width apart and bend your knees slightly. Hold a dumbbell in each hand and let your arms hang at your sides with your palms facing your body (A).
Action: Curl your left arm across your body as you rotate your forearm out as much as you can, really squeezing your biceps at the top of the curl (B). Hold for a second, and then slowly lower in the reverse motion and repeat with the other arm to complete one rep. Continue alternating sides throughout the set until you’ve completed 10 to 12 reps per arm.

MYTH: Weight training makes women bulky."Women simply don't produce enough of the hormone testosterone to build muscle mass the way that men do. If you see an over-muscled woman in a body building competition, chances are that she has used a synthetic testosterone such as anabolic steroids. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass."-Cindy Brotherston CFT

Most of you have probably heard that earlier this week they announced the new cast of Dancing with the Stars.If you missed it, here they are:

NEW YORK (AP) -- Susan Lucci, Toni Braxton and Lance Bass will hit the floor on ABC's "Dancing With the Stars."They are among 13 celebrities slated to compete on the new season of the top-rated dance contest, premiering Sept. 22. The other contestants are Cloris Leachman, Kim Kardashian, Ted McGinley, Brooke Burke, NFL champ Warren Sapp and two Olympic athletes: Misty May-Treanor, who won her second gold medal for beach volleyball at this year's summer games in Beijing, and Maurice Greene, who won two gold medals in track at the 2000 games in Sydney. Rounding out the cast are chef Rocco DiSpirito, Cody Linley of "Hannah Montana" and comedian Jeffrey Ross.The names were announced Monday on ABC News' "Good Morning America."

UPDATE: I just found out Lance Bass will be dancing with Lacy Schwimmer, the skank sister of Benji-the LDS dancer from SYTYCD.Awww man I dont like her!She will be making her debut on the show.Unfortunately for her Lance is gay.Click HERE to see all the star's and their partners this season.