Burn off the Flab!

Intelligent exercise triggers different hormonal signals in the body. These chemical messengers are powerful determinants of which fuel your body will burn: fat vs. sugar.
It's simple, eat sugar burn sugar. Eat sensibly and don't starve yourself. Stay away from the sweet stuff as it will elevate your blood sugar and insulin, both of which will inhibit your fat burning potential.
Timing is also a factor, the minimum people wait before exercising after a meal is 3 hours. The longer you wait after eating, the more fat you will be burning during the training session.
How it works
The better shape you are in the more efficiently your muscles will burn fat. Body fat burns at 60% of your maximum effort and blood sugar burns at 80% of your max effort.
How to do it
To increase your level of fitness and burn fat at the same time add intervals to your workouts ...this includes incorporating interval sprints once a week in you running program.
Lets say you are training for the Sun Run - Start with a low intensity run at 60% for 5 minutes to burn fat and then kick it up a notch to 80% for another minute. Listen to your body, continue these 5 to 1 intervals and do as many sets as you are comfortable with before ending with a 5 minute cool down run.
At the gym - perform a superset (a combo of exercises) incorporating a strength or resistance exercise with high intensity cardio.
For example:

Bench Press, Squat, and Skipping. You could use a set number of reps 8-12 for each exercise or duration such as a minute - go through the superset 2-4 times depending on your fitness level.

OR ...

COME TO CARDIO-CORE AND WE'LL GIVE THE TOOLS AND MOTIVATION SO YOU DON'T HAVE TO THINK ABOUT IT!

Mind-to-Muscle Belly Breathing!

Stress, poor posture, snug clothes, and habit are some of the reasons that keep us from breathing properly. We wind up using our chest muscles instead of our abdomen.

Belly breathing, also called diaphragmatic breathing, is a simple deep breathing technique that teaches you how to use your diaphragm, a sheet of muscle at the bottom of our lungs and the most important muscle for breathing.

It is often used as a complementary therapy for anxiety disorders and may also help to boost energy and stamina. Learning to breath from the diaphragm, encourages you to make the mind to muscle connection, thus enabling you to to isolate your abdominals during core work.

The goal should be to breathe this way all of the time.

Step 1: Clear Your Mind

Here are the step-by-step instructions:

1. Sit in a chair, stand, or lie on your back. You don't have to sit cross-legged.
   
   
2. Try to calm your mind. Forget about what you’re going to make for dinner tonight, the emails you still have to respond to, and the birthday gift you still have to get for your mother-in-law.
   
   Don’t force it, just let go of any thought that pops in your mind.

Step 2: Improve Your Posture

How to do it:

1. Proper posture gets air into your lungs and helps energy flow through your body.
   
   Sit up straight, imagining a string lifting up your chest. You should feel the area between your chest and your navel lengthen.
   
   
2. As you try to improve your posture, you may find your muscles tensing up, especially around the abdomen. Consciously try to release any tension from your body.

Step 3: Breathe In Through Your Nose

How to do it:

1. Place one hand flat against the abdomen. Your thumb should be around your navel.
   
   
2. Breathe in through your nose at an even rate.
   
   
3. Allow your abdomen to expand, rather than your upper chest. You should feel the hand on your abdomen being pushed away from your body as your abdomen rises.
   
   
4. Count silently starting from "one"

Step 4: Breathe Out Through Your Mouth

How to do it:

1. Breathe out slowly and evenly through your mouth.
   
   
2. Again, count silently. Exhalation should take about twice as long as inhalation. So if you counted to three when you inhaled, strive to count to six when you exhale, but don't force it.

Step 5: Repeat Twice

How to do it:

1. Repeat this sequence two more times.
   
   If you feel light-headed at any time, you may be breathing too quickly. If you are standing, try practicing while sitting down.

3 Reasons to eat protein

3 REASONS WHY PROPER PROTEIN INTAKE AIDS FAT LOSS



Last week we posted ways to increase protein intake - I decided to go into a bit more detail as to WHY you should eat more protein and a few specific examples.

If you want to maximize your body’s ability to burn fat, build muscle and take on the lean, athletic shape you desire, then consuming a high quality source of protein with every single meal is a must.
When we think about modifying our diet in order to burn fat, we tend to think only in terms of the foods that should be avoided. For example, “I should minimize my consumption of saturated fat”, or, “I should cut down on my intake of simple sugars”.
While this is a legitimate stance to take, we also need to think equally in terms of those foods that we should increase our consumption of. High quality protein is most definitely one of them.
Protein is a macronutrient containing 4 calories per gram that essentially forms the building blocks for your entire body. Among a virtually endless list of functions, protein plays the critical role of growth and maintenance in the cells of the muscle tissue, immune system, skin and eyes just to name a few.
It is also heavily involved in production of enzymes and the maintenance of blood health. Every single one of the trillions of cells that you are made up of contains protein.
The body does not have a readily available source of protein to use (as opposed to carbohydrates which are stored in the muscle tissue as glycogen), and therefore you must provide your body with a constant stream through your diet.
Here are 3 critical reasons why consuming lean protein with every single meal will aid you throughout your fat burning program…

1) Protein produces a thermogenic effect in the body.
A substance that has a “thermogenic” effect in the body is one that causes your core temperature to increase. The average temperature inside the body is 98.6 degrees, but when this level is increased by even 1-2 degrees, the fat burning metabolism is raised and more calories will be expended even at rest.
Because the amino acids from protein are more difficult for the body to digest than carbohydrates or fats, the body must inevitably work harder to break down the protein into these individual components.
This results in a thermogenic effect that causes the body to expend more calories by simply digesting the protein itself.

2) Protein consumption produces a greater satiety effect from meals.
Those on reduced-calorie diets may find it difficult to adjust to the smaller amount of food they will be consuming, and maintaining a high protein intake is a great way to counteract this.
Including a lean source of protein with every meal will keep you feeling full and more satisfied throughout the day and will keep your appetite and food cravings under control.

3) Protein builds and maintains muscle tissue.
One of the primary factors that determines the speed of your body’s fat burning metabolism is the amount of muscle tissue you have on your body. Muscle is metabolically active tissue, and the more muscle you have, the faster you burn fat.
Not only will sufficient protein intake help your muscles properly recover in between those hard workout sessions, but it will also allow you to maintain the muscle tissue that you already have on your body.
The end result is a fat burning metabolism operating on overdrive, and a lean, athletic appearance that can only be achieved by those with a reasonable level of muscular development.
Clearly, maintaining sufficient protein intake is a very important piece of the fat burning nutrition puzzle.
So, what are the best fat burning sources of protein to include in your nutritional plan?
The following is a list of “acceptable” protein sources to include in your diet. They are all high quality, lean sources of protein containing minimal amounts of fat…
- Skinless chicken breast
- Skinless turkey breast
- Salmon/tuna/fish of all types
- Egg whites
- Lean cuts of red meat
- Low-fat cottage cheese
- Whey protein powder
- Skim milk

Is your body getting the nutrition is needs?

Vitamins and minerals are nutrients that are essential to life. Studies show 80-91% of people don’t achieve the recommended daily intake levels for all the vitamin and minerals from food, and recent figures highlight the fact that supplemental levels of certain vitamins and minerals are linked to the prevention of many degenerative diseases and a slowing of the aging process. A multi-vitamin is like an insurance plan – take one every day and it will provide the nutrients your body needs when your diet isn’t providing them.

So how do you choose the right one for you? Look for one that’s enriched with antioxidants and a full B-Complex ranging from 25 mg to 50 mg. Also ensure there’s no added food colouring or preservatives, and the cost should range between $1.00 and $1.25 per day.

Do you use a multi-vitmain? which brand do you use?

10 Tips to Keep from Over Eating at a Party

Courtesy of Stephanie Romaine

Temptations abound at parties, but celebration doesn't have to mean overindulgence. Follow these tips to stay on track at your Super Bowl parties this weekend.

Say no the first time to passed hors d'oeuvres. Chances are good that food will come around again. See what's being served before you decide what to eat.

Limit your alcohol. Inhibitions are lowered with every drink, and those cocktails aren't calorie free. Alternate alcohol with water or another calorie free drink. And don't combine alcohol with caffeine. Caffeine speeds up the rate at which alcohol is metabolized, and it masks the effect of the alcohol.

Eat before you go. Don't go to a party starving. Eat a hard-boiled egg and an apple, a banana with some peanut butter or a slice of turkey. The protein will fill you up for few calories. You'll be less likely to binge if you're not overly hungry.

Treat appetizers as a meal. If you're going to eat 400 calories worth of appetizers, know that that's your dinner. Don't expect to go home and eat a "real" meal.

Survey the spread before you fill your plate. Confronted by so many rich foods, you might want to start piling up the food, but stop and take a deep breath. Think before you serve yourself (and try to serve yourself, so you control the serving size).

Keep track of what you're eating. Don't mindlessly eat, and try not to eat and make conversation at the same time. If your eating and drinking is spread out, you might not realize how many calories you're eating. Just because you're not eating an entire meal doesn't mean that those are free calories.

Buddy up. If you're worried about eating too many sweets, share your dessert with someone else. You'll eat less and not do as much damage.

Use a smaller plate, or commit to just one round of food. Don't pile your food so high that's it's falling off the plate.

Be choosy, and stick to proper serving sizes. Take only those foods you really like, and don't overload on them.

Bring a dish, if appropriate. If you bring something healthy, like salsa with vegetables, whole-grain crackers and light dip or a large salad, you know there's at least one option for you at the party. Take small helpings of other dishes and load up on your healthier one.

Track and Tweak for Success

You could be making a valiant effort to lose weight, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research. From experience, most people grossly underestimate the amount of food they are actually eating. That little nibble or snack here and there begin to add up. Also, I love seeing the shock on people’s faces when they see what an ACTUAL portion size should be.

The truth is, your body actually needs very little food to fuel itself each day, as long as you are choosing good quality items. Society and current portion standards have fooled us into thinking that we need more. Get used to the right portion size for YOUR needs and eat that way consistently. This one small thing is often the elicits the biggest change in our clients and is so simple to do.

However, this change begins with understanding where you are right now. How much are you currently eating each day? Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

Try www.fitday.com it is a free and effective online tool to track calories consumed and burned by exercise. It also gives you your nutrition total of suggested vitamin and mineral intake.

Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

Circuit Training Helps Fight Fat

Circuit Training Helps Fight Fat
by Mark Kravjansky


Circuit training involves doing a series of weight and callisthenic exercises rapidly — you do an exercise and then proceed quickly to the next. It’s a great training method because it develops strength and endurance fitness at the same time.

But, how effective is it for cutting the fat? Dr. Robert Haltom and colleagues studied the number of calories people burn during and after circuit training. They also studied the effects of rest time between exercises on overall calorie cost.

Their subjects did two circuits of eight upper and lower body resistance exercises of 20 reps. Subjects rested for either 20 or 60 seconds between exercises. The researchers found people burned approximately 260 calories from doing the circuit workout and the rest interval between exercises didn’t make much difference.

Though 260 calories might not seem like much, it only took 20 minutes of time, and when you consider this kind of training also builds and tones muscle, circuit training could turn you into a calorie burning dynamo. Those calories will add up!

(Med Sci Sports Exer, 31:1613-8,2000)

Testimonial: Weight-Loss Advice

Mia Menjivar was my client during last years contest hosted by 24 hour and Cardio-Core - Biggest Bootcamp Loser.

Mia came in close second after losing 38 pounds in 12 weeks! She was dedicated and worked super hard!

I figure it was appropriate, to have her offer some advice to the ladies participating in this years Yummy Mommy Contest hosted by Westcoast Families and Cardio-Core Fitness.

Mia's Advice for those looking to lose weight:

* During my weight loss journey, I found that it easier losing weight if I had friends and family joining or helping me to lose weight. I found that having people encouraging me and congratulating me along the way motivated me to not deviate from my diet plan. It gave me will-power keep on going and that at the end the results were going to pay off.

* Always, Always eat breakfast!! I found that there were days that I did not eat breakfast I would constantly be hungry though out the day and would never be satisfied. The ideal breakfast for me that ate and still eat that helps me maintain my weight loss is some yummy oatmeal. I prepare 1/2 cup (1/4 uncooked) of oatmeal with 1/4 cup skim milk, a teaspoon of brown sugar and a small banana sliced into the oatmeal. It keeps me satisfied for about 4 hours.

* One of the things I had a bit of a struggle was my cravings for salty and sweet things. I craved for chips and cookies. I found the 100 calories snack bags but to be honest I do not recommend that you do not buy them. I found myself eating 2 bags a day simply because they were only 100 calories. What the package doesn't tell you is that they are high in carbohydrates (even the baked stuff) and sodium. When loosing weight it is important to pay attention to food labels. Excess carbohydrates lead to fatty build ups in the muscles and excess sodium leads to water retention. I found that the week that I consumed these 100 calorie bags I lost the least weight than the weeks that i did not. You have to start exploring to find some yummy low calorie (low in carbs and sodium) recipes online or at the library...Kim also has these posted on her blog. There are a number of snacks that can satisfy your craving to sweet and salty foods. My favorite salty snack that I eat when craving salty foods is: Jicama with freshly squeezed lemon juice on top and a dash of salt. It takes my salt cravings away.

* Do not skip workouts!! Don't feel like going to bootcamp because you are too tired???? I've got to tell you that there were times that i did not want to go because I was very tired from school. 1 workout session makes a difference in your weight loss journey. Try to go 5 days a week if you can. Once you start you will see how addicted you will get to working out. I got hooked and even though i don't have time to go to bootcamp somewhere in my hectic schedule I find time to jump on the treadmill for 30 mins and do weights for another 30. Eating healthy alone won't get you the results that you want. You need to incorporate exercise daily to get to where you want to get. I lost 35 pounds in 3 months. That is about 11.6 lbs per month. I worked out 5 days a week with Kim and Adam (1hr) and I also worked out at home for an hr. I got addicted to working out but I got to tell you that the more you workout the better you have to plan your meals because the more you workout the more energy your body needs and you need to replace it. It's very important to not under- eat. You can put your body in starvation mode and it can lead to serious health problems.

* Don't stress if the scale tells you that are not a few pounds lighter. Remember that your body will get to a point where all the water weight will be gone and all you are left is with fat. If you keep up with your exercise that fat will turn into muscle making you look more leaner and making you lose inches from all over your body. I even lost inches off my toes. My final weight after the competition was 175lbs. I did not look 175lbs. I looked more like I was 145lbs.

* Remember that everyone loses weight differently. Some people can lose weight more rapidly than others. Don't get discouraged. Just tell yourself that you will get to your goal if you stay strong and do what's right for you. Never try to match up with others are doing. Let your body work and remember to help your body work by eating right and exercising =D.

Special Deal for New Members

With Summer only 3 months away it's time to start thinking about getting Beach ready!

For those of you who have been away from bootcamp 6+ months, or new to the Cardio-Core program, I'm offering $50 off to those of you who register for our next session of Bootcamp MARCH 15th!

HECTIC SCHEDULE? 10 card PASScard for $150 ($39 savings!) to use at your own discretion up to 1 year!

Call Today 604-240-9891 or visit our website to register www.corebootcamp.com

Congratulations to all Yummy Mommies!

Congratulations to all Yummy Mommies!

So far I've heard some great feedback regarding weight-loss and improved strength and Cardiovascular!

Helena lost 10.2 lbs in the past 4 weeks!

Amanda lost 3 lbs - keep mind she missed a week and a few classes due to the location by her home not offering classes that jived with her schedule. 3 lbs in 5 classes is pretty good considering.

You BOTH work so hard...I am INCREDIBLY proud of you!

Post Workout DO's & DON'Ts

Post Workout DO's and DON'Ts -

1. Eat your PROTEIN. This is the raw material for growing and maintaining lean muscle. Eat within an hour of finishing your workout for optimal results.

2. Eat your CARBS. Working out takes glycogen (energy) out of muscles and needs to be restored.

3. DRINK! Rehydrate! You should be drinking throughout your workout and throughout your day, but most importantly after a vigorous workout.

Yummy Mommy - Fitness Challange - Amanda Asaad

Yummy Mommy - Fitness Challange - Helena Tse

Interval Training - Just do it!

What is Interval Training?

Interval Training is a form of cardio-respiratory Training involving a combination of high intensity work and low intensity work/rest in repeated successions.

In other words a high intensity activity is followed by a low intensity one or by rest allowing the body to recover its energy systems faster for the next high intensity activity.

Interval Training rides on the biggest component of your bodies' exercise performance ability - Rest.

This rest or relief phase allows for the bodies high energy systems to regenerate and get ready for the oncoming high intensity work.


Amazing benefits of Interval Training

More and more people from coaches to athletes are seeing the amazing benefits of Interval Training. Don't be left behind. Use these Interval Training tips to burn more fat, increase speed in sports and get ahead of the competition.

* More demanding workouts and hence better results

If you perform a high intensity activity such as swimming, sprinting, weight training or high intensity aerobics you fatigue easily. But when you rest for a few seconds or slow down your intensity for a few seconds and allow your energy systems to regenerate then you can continue with the high intensity activity. Thus with proper rest and exercising spacing allows more demanding workouts.

And since intensity is the deciding factor for producing results, HIIT works wonders from sports to weight loss.

High Intensity Interval Training works as it is highly adaptable and can be tailored for anyone from novice to trained athletes. And most importantly it produces results.


* Bursts plateau effects of Aerobics

Plateau effect of aerobics and how I.T. will burst through it

If a decent body weight is all you ask for so that you avoid the heart problems then Aerobics will help. But if you are looking beyond losing a few pounds, want to have a fit, toned body with flat stomach { or may be a 6-pack abs } and be very active and full of energy then you have to up the tempo and switch on to Interval Training.


* Interval Training helps athletes get better

Interval Training for Sports is a big gift as it mimics the very demands of sports wherein the athlete keeps switching between low intensity works and bursts of movement intensities.


* Interval Training is for everyone

One of the biggest advantages of I.T. is the ability to modify it to your fitness levels.

Are you a beginner with no training experience? I.T. can be customized for you.

Are you an athlete looking to break the aerobic plateaus? I.T. can be customized for you.

You ma be one with special condition like post-coronary heart diseases, diabetic or senior adult, I.T. can be customized for you too.

The ease in modifying these workouts is possible as intensity is subjective experience and the desired heart rate values can be targeted with ease. You can easily change the workout to match it to your current fitness level and the goals you are after. More in a minute.


* Interval Training helps target specific energy systems

Athletes in aerobic sports like marathon runners want different kind of energy systems to work more than anaerobic training athletes like sprinters and weight lifters. Some athletes require optimal functioning of both systems for peak performance.

Interval Training can be customized to meet these specific goals.


* No boring workouts in Interval Training

Almost all aerobic exercises can be used just by adjusting training intensity. This allows a wide variety of choices from running to swimming, from sprinting to aerobic gym equipments like treadmills or bicycles.


* More productive than Aerobics

When it comes to Fat Loss, Interval Training is more efficient to burn fat than conventional aerobics training. Read more about it in the Interval Training Vs Aerobic Exercises Section.


I can go on and on But I am sure you are convinced that Interval Training is a method which the earlier you embrace the better if improving your performance is important to you.

I hope I have at best convinced you to try the Interval Training workout tips I am about to reveal or at worst aroused curiosity in to the Interval Training method.


Interval Training Terms and Components

Work and Recovery Interval - Work or exercise interval is simply the duration of your high intensity exercise. Recovery or relief interval is the duration of your low/no intensity exercise.

Work/Recovery ratio - It is the ratio of work and recovery/relief intervals. This ratio is important when you plan a goal-specific I.T. workout.

Recovery intervals can be of active rest wherein you completely stop the activity or passive rest wherein you continue the activity but at a very low intensity as in interval running.

McDonalds & Weight Watchers join forces

I am very disappointed that a once reputable company such as weight watchers is actively encouraging people to eat fast food. Fast food will always be high in fat and salt and low in nutrition regardless of the point scale.

Plan ahead make your own meals!

McDonald's, Weight Watchers join forces

Posted using ShareThis

Quick & Easy Fat Burning Foods List

Quick and Easy Fat Burning Foods List

Fruit: Raspberries, Blueberries, Blackberries, Guava, Goji berries, Dried plums

These fruits are high in antioxidants, which help with disease prevention and contain flavonoids.

Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.

Nuts: Almonds, Walnuts, Cashews, Brazil Nuts, Hazelnuts

Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.

Bean/Legumes: Chickpeas, Lima beans, Lentils, Dry beansBlack Beans, Red Beans

Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.

Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings

Fish: Salmon, Tuna, Mackerel

Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.

Vegetables: Carrots, Tomato, Broccoli, Cauliflower, Beets, Cabbage

A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.

Dark green leafy vegetables Kale, Spinach, Swiss Chard, Purslane

Dark leafy greens like spinach contain carotenoids that improve your immune system and are full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.

Green Tea: Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid

5 ways to increase your protein intake

1. Protein Supplements. If you're looking to put on a lot of muscle, you may need to supplement your protein intake. The two most popular protein supplements are casein and whey. Casein protein is found in milk and its main characteristic is that it is digested slowly. This supplement is best taken at night to give your body a slow release of protein giving your muscles the building blocks they need to get repaired and become stronger. Whey protein is digested and absorbed a lot quicker. Because of this, you should take whey right after a workout when muscle repair needs to begin quickly.

2. Meat. Meat including chicken, lean cuts of beef and seafood are great ways to add protein. Relatively small amounts of these foods are low in calories but very high in protein. Tuna is a cheap way to add a lot of protein into your diet. Each can contains just 150 calories of almost pure protein (around 30 grams). You have to watch out for the sodium content and if you're pregnant, limit your consumption of seafood.

3. Eggs. Eggs have some of the best quality protein you can find. It is complete and very easily absorbed and digested. If you don't want the fat intake associated with eggs, you can try egg substitutes or new vegetarian fed hen's eggs which are lower in saturated fat and cholesterol.

4. Dairy. Dairy is an overlooked source of protein because it is eggs usually high in saturated (bad) fat. You can get around this by using low fat cheese and milk. They still have the same protein content but are much lower in fat. Milk is a great way to add protein to your day because of the ease with which you can drink it: it's like water.

5. Vegetable Sources. There are also some non meat sources that can be used to increase protein intake. While these proteins aren't complete on their own, mixing them with other vegetable proteins will help make them complete. Good source include beans, soy products, nuts and legumes.

Quick Chicken and Veggie Bowl

Quick Chicken and Veggie Bowl

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6

Here's what you need...

* 2 cups wild rice, cooked
* 1 Tablespoon sesame oil
* 1 sweet potato, halved and thinly sliced
* 1/2 cup red onion, thinly sliced
* 1 cup mushroom, sliced
* 1 Tablespoon ginger root, minced
* 1 Shredded zucchini

* 3 cloves garlic, minced
* 2 Tablespoons mirin (rice cooking wine)
* 2 Tablespoons soy sauce
* 1 Tablespoon toasted sesame oil
* 1 teaspoon corn starch
* 1/2 teaspoon crushed red pepper
* 2 cups green beans, chopped
* 4 cups chicken breast, cooked and cubed

1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, Zucchini ginger and garlic. Sauté for 5 minutes.
2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

Be Accountable - Journal Your Food and Exercise

A few of us Cardio-Core Trainers have created a group on Facebook to motivate us to lose weight, gain strength or run longer.

Despite the group being called 4 weeks and 12lb you need not join for that specific goal.

For example:

My goal in 4 weeks time is to be able to do 5 unassisted pull ups and may be lose 5lb.

I encourage you to create goals for yourself - short term (4 - 12 weeks in length) and long term (12 weeks+).

If you feel so inclined you are welcome to join our challenge on Facebook. I will blog my workouts and food log here and on Facebook.

I will be using a free program called FitDay to log my activity and food intake.

BENEFITS OF CORE EXERCISES

BENEFITS OF CORE EXERCISES

ARE YOU WORKING THE RIGHT ONES?

If you’ve surfed the Internet, watched TV, or read a magazine or newspaper during the past week, then you’ve probably seen an advertisement for some sort of abdominal gadget - keep in mind these gizmos do not work! They may, however, solely work an isolated muscle, but not the deep abdominal wall or core.

WHAT IS THE CORE?
The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck.

You frequently hear me ask you to use your entire core. That is because reactive CORE training is far more effective than individually working each muscle. Muscles are linked and therefore should be trained in a combined system.

DEEP CORE MUSCLES

Most people know the Basic Abdominal Muscles: Upper, Lower, Obliques

However there are 2 more you should know about - Deep Core Muscles:

- Transverse Abdominis runs horizontally found under the Internal Obliques. It is known as the "girdle" muscles, as it helps to compress the ribs while providing thoracic and pelvic stability. When you "vacuum" the stomach (suck in the belly button) you instantly appear slimmer due to improved posture.

- Rectus Abdominis runs vertically on either side of the spine. It is this muscle that allows our spine to flex and when developed creates the "6-pack" or "wash board" abs.

WHY ARE CORE EXERCISES IMPORTANT?

Core exercises can provide your body with several benefits:

1. Better breathing

Not only is breathing important, but proper breathing is equally important. Your transverse abdominis muscle (TVA) is linked to the diaphragm. So after strengthening your core muscles, you greatly boost your ability to inhale and exhale completely. And the more oxygen your body intakes, the better all of your body’s systems will function during a workout.

2. Recreational activities will be more enjoyable

Whether you enjoy skiing, surfing, cycling, or running, core exercises will improve any sport that requires flexibility and aerobic routines. That’s because these exercises improve your balance, flexibility, coordination, and breathing. The bottom line is that your endurance and sports skills will improve.

3. Less frequent lower-back pain

Lower-back pain is a relatively common occurrence in everyone’s life. This usually happens after placing too much weight on the lower back, or applying it too quickly. But by strengthening your core muscles, your lower back will become better suited to bear heavy weights. When you have stronger core muscles, your spine will move more freely, thus reducing the frequency of lower-back difficulties.

4. More strength

In the old days, you’d wear a weight belt in the gym, in order to do exercises such as dead lifts, shoulder presses, or squats. The function of the weight belts was to support your core muscles as you did an array of exercises.

However, that was before we knew about core exercises. Your core muscles, such as the TVA can replace those ancient weight belts, supporting your body the natural way.

5. Your flexibility will increase

You may be thinking, “What do deep abdominal muscles have to do with flexibility?” Core exercises stabilize your lower back, which in turn can improve your body’s flexibility. That’s because your ligaments and muscles can move in their full range of motion. This improved flexibility will reduce pressure and tension in the muscles of the lower back.

So there you have it! Core exercises should be an integral part of your exercise routine, because they give your deep abdominal muscles a workout. By strengthening your stomach, you also strengthen your workout!

10 Core Exercises

1. Front Plank
2. Side Plank
3. Back Bridge
4. Bicycle
5. Standing T
6. Double Crunch
7. Pointing Dog
8. V Hold
9. Scissor Kicks
10. Russian Twists