If Granny can do it - you can do it!

The Any-One-Can-Do-It Workout!
Warmup with mobility exercises for 5 minutes.

Perform each exercise listed below for 45 seconds going from one exercise to the next with about 5-15 seconds to transition between exercises.

Continue repeating the circuit for 30 minutes. Add in 5 minutes of your favorite core exercises then cool down with 10 minutes of mobility and stretches for the entire body. That's a 50 minute full body workout that's great for weight loss, fatloss, endurance, and strength.

Traveling squats w/ sandbag (or medicine ball) press
Rolling ropes
TRX bodyweight rows
Bosu lateral step ups w/sandbell chop
Lebert bars modified pushups
Kettlebell swings
Suicide runs

Modifications: Make this more challenging by going 50 seconds on each exercise and taking no rest between exercises (continous work circuit). Make it easier by doing 30 seconds of each exercise and eliminating all chopping motions, bosu, and/or traveling portion of squat if you (or your clients) do not have the core stability for all that. Also the one thing I would change about this workout is I would set up the lebert bars higher so a person with less upper body strength can just do incline pushups from a standing position.

Why you should be taking Fish Oil Supplements

IF YOU ARE GOING TO USE ONE SUPPLEMENT USE --> FISH OIL, BECAUSE:
- They are anti-inflammatory (protecting your heart)
- They help you reduce triglycerides (a bad fat in your blood)
- They are anti-thrombotic (which means omega-3s fight blood clots)

I suggest using Omega-3 capsules as there is no taste and no fishy burps this method.

There is evidence from multiple studies supporting intake of recommended amounts of DHA and EPA in the form of dietary fish or fish oil supplements lowers triglycerides, reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease, slows the buildup of atherosclerotic plaques ("hardening of the arteries"), and lowers blood pressure slightly. However, high doses may have harmful effects, such as an increased risk of bleeding. Although similar benefits are proposed for alpha-linolenic acid, scientific evidence is less compelling, and beneficial effects may be less pronounced.

High blood pressure Multiple human trials report small reductions in blood pressure with intake of omega-3 fatty acid. DHA may have greater benefits than EPA. However, high intakes of omega-3 fatty acids per day may be necessary to obtain clinically relevant effects, and at this dose level, there is an increased risk of bleeding. Therefore, a qualified healthcare provider should be consulted prior to starting treatment with supplements.					A
Hypertriglyceridemia (fish oil / EPA plus DHA) There is strong scientific evidence from human trials that omega-3 fatty acids from fish or fish oil supplements (EPA + DHA) significantly reduce blood triglyceride levels. Benefits appear to be dose-dependent. Fish oil supplements also appear to cause small improvements in high-density lipoprotein ("good cholesterol"); however, increases (worsening) in low-density lipoprotein levels (LDL/"bad cholesterol") are also observed. It is not clear if alpha-linolenic acid significantly affects triglyceride levels, and there is conflicting evidence in this area. The American Heart Association has published recommendations for EPA + DHA. Because of the risk of bleeding from omega-3 fatty acids, a qualified healthcare provider should be consulted prior to starting treatment with supplements. There is growing evidence that reducing C-Reactive Protein (CRP) is beneficial towards favorable cardiovascular outcomes, although additional research is pending in this area. The data on fish oils and CRP levels is mixed.

Benefits of Fish oil for Women

Since fish oil is associated with reduced bodily inflammation, regular consumption may prevent or alleviate bloating and pain caused by PMS. According to the University of Maryland Medical Center (UMMC), women who take fish oil supplements regularly report fewer menstrual cramps than women who do not. The omega-3 fats present in fish oil also improve brain function, which contribute to mood balance and emotional health. For this reason, fish oil may help reduce the severity and frequency of mood swings associated with PMS.

For best results in reducing PMS symptoms through fish oil, a woman may opt to consume coldwater fish at least twice weekly and/or take daily fish oil supplements. Fish oil supplements contain both healthy acids that fatty fish provide–EPA (eicosapentaenoic) and DHA (docosahexaenoic acid). The UMMC suggests basing fish oil dosage on EPA and DHA content rather than amount of fish oil contained for best results. Standard fish oil supplement provide approximately 180 mg (milligrams) of EPA and 120 mg of DHA. The UMMC recommends a maximum daily dosage of 3 grams of fish oil for most adults, as excessive intake can increase bleeding.

Snacks are good for your Metabolism

Low-fat dairy products, such as reduced-fat mozzarella, are a good source for protein, calcium and carbohydrates.

Its 3 p.m. and getting the Power-Point ready for the morning meeting is starting to seem like climbing Everest without oxygen. Hiding under your desk for a quick snooze isn't an option. So you do the next best thing — you grab a snack. 

Of course, you're not alone. Whether it happens to be at the same time every afternoon or in the middle of the night, most people snack about as often as they eat regular meals. According to the International Deli-Dairy-Bakery Association in Madison, Wisc., 90 percent of us indulge in a snack on any given day, while only 75 percent eat breakfast and 88 percent eat lunch.

But contrary to conventional wisdom, it turns out that snacking isn't bad for you and is actually serving a biological need.

By snacking you are fueling your body and maintaining your energy level, blood sugar level, and appetite level.

Hold off on the Hostess That doesn't mean that Ding Dongs and gummy bears are the way to go. Everyone knows that even if they are tasty, they pack in calories, refined sugar and sometimes trans-fats — all of which contribute to weight gain and further medical problems. The risks don't keep us from wanting them. According to Packaged Facts, the publishing division of MarketResearch.com, retail sales of snack foods in the U.S. for 2005 totaled $61.4 billion, with the largest category being candy at $19.9 billion.

There's a more immediate reason to skip the vending machine, though. While candy may feel like it's soothing your craving, it's not. Eating candy or other unhealthy snacks such as potato chips, donuts, or cookies will amp you up for the time being, but cause your blood sugar levels to quickly peak and just as quickly, drop. That in turn, makes the craving worse and makes you lethargic, moody and probably intolerable. It is crucial to avoid foods that cause big swings in blood sugar. If your blood sugar drops too much, that's when you really lose self control.

Sugar causes you to eat more Eating food that is low in nutrients, such as candy bars, causes a person to eat more because the body still needs to meet its nutritional needs. If we don't meet these needs then we can't detoxify and remove waste. Then our bodies tell us to keep eating more and more food, called toxic hunger — basically, a food addiction.

Healthy choices Instead of sugary treats, dieticians recommend fruits and vegetables, along with food that contains good fats like omega-3, lean protein and fiber. Some examples are nuts for lean protein and healthy fat, while hummus provides fiber and is tasty.

Other tips for smart snacking:

• Freeze fresh fruit such as bananas in a plastic bag, then take them out a couple of days later to blend with ice, soy or regular milk, and a bit of cocoa powder to make a smoothie.
• Snack first, then get to other tasks. Trying to eat and do other things, even simple activities such as watching TV, can cause a person to overeat because they aren't paying attention.
• Be selective when grocery shopping. A good rule of thumb is if you have it, you will eat it, so avoid buying unhealthy food such as doughnuts and snack cakes and load up on fruit, vegetables and whole grains.
• Snacking is important to fuel the body — get that with a balance of protein, fat and carbohydrates all at the same time.
• Pay attention to the times that you tend to get cravings each day, that way you can be armed with healthy food, instead of scrambling and settling for sugary snacks.

The right snack for the right person Of course, having the right snack varies from person to person. For instance, an athlete who works out for a couple of hours each day may need a snack that is higher in carbohydrates, but is also replenishing to the body. Instead of grabbing a candy bar, nutritionists recommend drinking a bottle of pure pomegranate juice because it is high in natural sugar and in antioxidants.

For those who constantly travel, meal-replacement bars make good snacks because they can easily fit into a backpack and contain essential nutrients, protein and carbohydrates. Just be aware of the glorified candy bars that are chocked full of sugar. Look for ones that contain a few grams of fiber and are high in protein. Try not to eat a whole one if the intention is to have it as a snack because they may have more calories than are needed.

Low Glycemic Chai Spice Cake

Low Glycemic Chai Spice Cake

This yummy cake uses stevia or xylitol as sweeteners - both good options if you want to keep your sugar intake to a minimum - such as my father who is diabetic. Stevia is a very sweet plant from South America. You can buy it at a health food store. Be careful with how much you add - it's powerful! This easy cake is a good choice for special occasions, when you want to be healthy and celebrate! It is ideal for diabetics and people wanting to moderate their blood-sugar  level.

1 cup strong chai tea made with two bags
2  cups spelt flour
1 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
3/4 tsp pure stevia extract or ½ c xylitol
1/2 tsp ginger (use more for a spicier cake)
2 T carob
1/2 cup applesauce (cooked, pureed apples - make this first!)
1 tbsp vinegar
1/2 tsp almond extract
1/2 tsp vanilla extract
1 egg
½ c yoghurt
¼ c rice bran oil

1. Make apple sauce/puree - just peeled apple cooked with a little water and blended.Chill. 

2. Prepare the chai ahead of time by steeping two teabags in one cup of boiling water until cool.

3. Preheat oven to 350 F. Grease an 8-inch square baking pan or large loaf tin. 

4. Combine the sieved dry ingredients (spelt flour through to carob) in a mixing bowl.

5. Whisk wet ingredients together. 

6. Combine wet and dry ingredients. 

7. Pour the batter into the prepared pan. Bake for 30-40 minutes, or until a tester inserted into the centre of the cake comes out clean. Serve warm or at room temperature. Nice with yoghurt or cream.

Veggie Burgers - WW points 2

 

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Amount Per Serving  Calories: 198 | Total Fat: 3g | Fibre: 3g WW points 2

Success!  You could really change up the ingredients.  Add some feta, olives and oregano for a Greek inspired burger AND the list could go on.  Get creative, get inventive.  Do you really still buy your vegetable burgers?  If you have a recipe for one, please do share!

Top 5 Diet Crushers

Top 5 Diet Crushers

Beware of the Top 5 Diet Crushers and be a diet success.
1. A bad mood
You know the scenario. Things aren’t going right and your mood is sinking fast. Isn’t this a perfect recipe for wrecking your diet? Yes, but you don’t have to let it happen. There are many things to do to ease a bad mood besides eating. In fact, going back on your decision to stick to it may put you in a worse mood. Your best line of defense is to prepare beforehand, so when a mood hits, you can go into remedy mode. Plan to write a description of how you are feeling, and identify the reason for your feelings. Then think of a way to address that reason more directly.
2. Socializing
When you are on a diet, rely on knowledge about yourself in relation to other people. For example, if you usually go out on the weekends with certain friends and you always eat too much, avoid the situation. You might meet with your friends at times other than mealtimes, or you might tell them what you are trying to do and enlist their support. Don’t keep putting yourself in the middle of an environment where there is social pressure to eat.
3. Rebelliousness

• I’ve been good for a whole month, isn’t that enough?
• Why don’t I deserve what everyone else is having?
• I want to eat what I want to eat.
• No one can tell me what to do.

Fighting the rules can hijack your diet. In order to handle your rebelliousness, refresh your goals. Revisit those high hopes and good ideas you had at the beginning when you decided to take the significant step of going on a diet. Remind yourself about why you want to lose weight and how your life will change for the better, both short term and long term.
4. Temptation
To one person, it’s a party with lots of great food. To another, it’s a leftover piece of cake at the other end of the house. Temptation can be a very real obstacle for a dieter, causing her to lose self-control. The truth is, we only have so much self-control capability at one time, so ease up on yourself in other ways while you are dieting. Don’t use up all your self-control energy in other areas of life. Then you’ll have enough self-control to resist temptations and safeguard your diet.
5. A crisis
You don’t know when a crisis will occur or what it will be. The best thing to do is just let the diet go. Does that sound counterintuitive? It’s not. The good thing about a crisis is that it passes. Often it’s not possible to deal with a crisis and a diet together, and the crisis needs to take precedence. The trick is to get right back when the crisis passes so there is no real diet harm done.
Stay alert to these 5 danger zones and stay diet committed.

Don't let Happy Hour Detrail Your Fitness Goals

If you missed to the Rachael Ray Show today I've posted a recap of what was discussed on the show.

In short avoid  mixed drinks, cocktails that sound like a dessert or use drink mixes that contain a lot of sugar. Instead opt for a 5 ounce red wine, alcohol on the rocks or if need be a mixed drink try mixing your shot of vodka with soda, or a rum and coke are better choices

 

On the show, Liz Vaccariello, author of 400 Calorie Fix, reveals her strategies for making the best choices the next time you belly up to the bar:

“Liquid calories are very dangerous,” Liz warns, “because we don’t have an awareness of what we’re consuming and we’re not getting full as we’re drinking – and we also have completely out of whack serving sizes!”

While the standard serving sizes are 8 ounces for beer, 1.5 ounces for spirits and 5 ounces for wine, you’re often being served a lot more alcohol, especially when ordering a large margarita or draft beer. “So we’re trying to give you strategies to eyeball and know when you’re placing your order how much you’re consuming,” says Liz.

In addition to watching portion size, she’ll also tell you what drinks have the fewest calories and offer heart benefits and she’ll reveal what popular mixed drink has as many calories as a Quarter Pounder and French fries.

Portion size

"Liquid calories are very dangerous," Liz warns, "because we don’t have an awareness of what we’re consuming and we’re not getting full as we’re drinking - and we also have completely out of whack serving sizes!" While the standard serving sizes are 8 ounces for beer, 1.5 ounces for spirits and 5 ounces for wine, you're often being served a lot more alcohol, especially when ordering a large margarita or draft beer. "So we're trying to give you strategies to eyeball and know when you're placing your order how much you're consuming," says Liz.

Red wine
Wine can be a low-calorie choice. "It has polyphenols, which open up our blood vessels and are good for our heart and our brain; resveratrol, which can prevent cancer cells from forming," says Liz, pointing out that it can also be good for weight loss. "They’ve done studies that found that people who have one glass of wine a day tend to have lower BMI’s than people who don’t."

Though Liz explains that red wine is a healthier option over white wine with only about 150 calories for a standard five-ounce serving, she advises to be on the lookout because often you're being poured the equivalent of two or three glasses of wine. "If you’re concerned about calories, go for the wine spritzer," she recommends. "It’s refreshing in the summer and you can get yourself down to about 90 calories."

Mixed Drinks

Mixed drinks are not dangerous for your diet in terms of the alcohol because one shot is only about 100 calories for vodka, whisky or rum, but when you start mixing a lot of things together, the calories add up. "A Long Island iced tea has four different alcohols and two different mixers put in there," she points out. "And it’s going to run you 780 calories - that’s the equivalent of a Quarter Pounder and fries!"

Liz advises to choose the simpler route whenever possible. "So a vodka and soda, or a rum and coke are good choices," she explains. "Avoid anything that sounds like a dessert, like a chocolate martini, because it’s probably going to do the same damage as a dessert."

Non-alcoholic drinks

The non-drinkers or designated drivers in your party will save calories with non-alcoholic beers, which are between 40 and 70 calories for 8 ounces. "If you’re looking for a 400-calorie meal," Liz says, "you can have three non-alcoholic beers and 20 French fries with ketchup, so that can be a little meal for you if you want to think about it that way when you’re going out to a bar."

However, Liz warns to avoid virgin daiquiris or piña coladas; the mixture that contains all the sugar and or sour mix could make one drink as much as 400 calories. "If that’s your meal that you want to spend your calories on, do it," she says, "But, much of us would rather have three glasses of wine."
Liz sums up: "The whole idea is sensible splurging; go in armed with information."

Healthy Packed Lunch Ideas for You and the Kids

Taken from www.girlgetstrong.com

 This year, make lunch not only part of the back to school/ work a thrill, but something you and your kids can look forward to each day! Instead of dreading yet another PBJ. Let them pick out a reusable, insulated lunch container (they make some that match their backpacks!) and let them help plan lunches at the start of each week. 

Their involvement will ensure everything gets eaten, because they helped choose it, and will heighten their interest in nutrition, as you teach the difference between healthy foods and junk foods.

Don’t let yourself or them fall into the sandwich rotation rut. All of these ideas work just as well for your child’s lunch box as they do yours.

Taco Kit: Send them with a build-your-own-taco kit complete with shredded low-fat cheese, chopped tomatoes, shredded lettuce, seasoned turkey meat or shredded grilled chicken, and soft whole grain tortillas. Include salsa or a scoop of homemade guacamole on the side.

Little Dippers: Pack protein-rich hummus with a variety of whole grain pita chips, red bell pepper slices, sliced cucumbers and carrot and celery sticks. It’s all the protein and veggies they need for a deliciously different lunch.

Breakfast: This morning meal can be a treat when it’s served off schedule. Scrambled eggs with a couple slices of turkey bacon and fresh fruit will keep well in an insulated tote. A piece of whole grain french toast will make a sweet treat, too. And whole grain blueberry pancakes with honey for dipping will be a hit.

Soup and Salad: Fill a thermos with their favorite soup, low-sodium canned or a fresh homemade recipe. In a separate sealed container pack a salad made of crunchy romaine, nutritious fresh spinach, and any of their favorite vegetables, with a low-fat dressing on the side. Toss in a crunchy breadstick, too! Try this hot soup: Alphabet Soup, or this cold soup: Gazpacho.

Mini Pizza: Let your kids build their own! Use one half of a whole grain hamburger bun, and top with marinara, low-fat mozzarella, turkey sausage or pepperoni, and mushrooms. After a few minutes in the oven, wrap in foil and place in an insulated tote.

Homemade Fast Food: At the start of the week, make a big batch of homemade chicken strips (coated in panko and baked for a leaner crunch) and baked sweet potato chips. With a side of honey mustard, they’ll think it’s a treat typically saved for a road trip.

Pasta: This always packs well and provides a hearty meal they’ll love. Spaghetti and turkey meatballs, macaroni and cheese, or last night’s lasagna all go over well. Plus these are great places to hide vegetables if they aren’t BFFs with greens quite yet. Puree cauliflower in the mac, shred zucchini and squash in the lasagna, and add fresh diced tomatoes and mushrooms to the spaghetti.

Wraps: At its core, it’s a sandwich, but the presentation makes all the difference. Wrap in a whole grain tortilla (or spinach tortilla for a punch of healthy color) turkey, lettuce, tomatoes and even avocado. Then cut in half diagonally, or slice horizontally for finger-food pinwheels. A pickle, cottage cheese and apple slices on the side will complete this fresh but familiar meal.

Know Why You Gained Weight: It May Stop Your from Regaining It

1. Logistics or too much to do and too little time to do it. Sometimes the problems caused by impossible schedules seem insurmountable and affect everything from the ability to shop for food to getting too little sleep. Often the dieter’s life has to be brought under control before the eating can be controlled. With either family or professional help (like a life coach), this usually can be accomplished. One client who used to overeat when she came home from work and found the beds unmade and dirty breakfast dishes in the sink solved her problems by making her kids get up earlier and doing chores before school.

2. Work schedules, business travel and meals, toxic supervisors and fear of unemployment. Some work situations place almost unlimited obstacles in front of the dieter, especially when personal relationships are involved. And these days, the option of leaving a virulent workplace is difficult. Recognizing how work stress is affecting eating is an important first step. The dieter should seek out help, either from the weight-loss counselor or someone trained to deal with worksite problems, to develop strategies to deal with the problems. However, sometimes a job change is really necessary, as in the case of a client who worked as a pastry chef.

3. Family and social problems may influence everything from menu planning to emotional well being. Neither the dieter nor the diet counselor can hope to solve chronic problems that may have led to years of overeating. Recognizing them and seeking help (whether from a dating service, divorce lawyer or therapist) will increase your chance of not gaining weight after the diet is over. If the problems are particularly difficult to handle, it may even be wise for the dieter to consider putting weight-loss efforts on hold to concentrate on resolving the issues that caused the weight gain. Temporarily stopping the diet may also be necessary when financial, medical or family crises arise. Seeing how your eating changes when a crisis arises is helpful in preventing overeating after the diet is over and another crisis occurs.

4. Sabotage by not-well meaning friends, family, co-workers and casual acquaintances. Especially those who have not managed to lose weight may regard a successful dieter as a weight-gaining time bomb. Often subtle and not so subtle methods will be used to make the dieter overeat, such as asking the dieter if she has been very sick recently or mentioning that a particularly caloric dish won’t hurt her. Self-sabotage is also common, especially if the successful dieter is now complimented on his or her appearance. Many clients have told me that they both enjoy and resent the attention they receive when they have lost a lot of weight. A college student made herself gain about 75 pounds after losing that amount because guys who had ignored her the year before when she was fat asked her out on dates.

To Read the rest of the article click on link below:

Know Why You Gained Weight: It May Stop Your from Regaining It

Morning Motivators - Start the day with Smiles

Ensure your mornings are off to a positive start with these Morning Motivators!

1. Smile

2. Move

3. Play upbeat music

4. Talk

5. Eat an energizing breakfast 

You must admit that these sound a little too obvious – but let’s be honest…

…how often are you actually DOING any of these?

The energy from a smile goes unspoken.

When YOU wake up – try it…smile! If you have a roommate share some cheer with them. If you are a parent wake up your children with a smile and get them to smile with you! Follow up with a good morning hug.

Move simply means Move

Instead of just dragging yourself out of bed, jumping in the shower and filling your body with coffee- take 5 and do some basic stretches or come to Bootcamp class for Cardio, Strength and Stretch!

Be sure you drink a Big glass of water too! Being hydrated ensures a boost of energy!

Music has the ability to calm, soothe and entertain the soul. Play something soothing like Jack Johnson or go all out with something fun and upbeat like the Black-eyed Peas

Good Morning Sunshine!

How would you describe the conversations you have with your loved ones in the morning?

Why not fill your children up – and yourself for that matter- with positive and encouraging words.

You all know this one ~
Breakfast is the most important meal of the day.

Add to this important ritual by actually sitting down and eating breakfast rather than at the computer or TV - this is especially important for families - it sends positive message and allows for the exchange of more talk and smiles.

Have you Plateaued?

Have I Plateaued?

Ask yourself these questions:

• The scale isn’t moving
• Clothes aren’t getting bigger
• You’re hungry all the time
• Exercises aren’t as difficult
• You’re doing the same things, but not getting any results

What’s most frustrating about these signs is the fact that it might seem like you’re doing everything right.  You’re eating what you’re supposed to be eating, working out when you plan to, and even cutting back further than you have to on your chosen diet plan.  What’s going on?

  Why Have I Plateaued?

Thankfully you can generally blame Mother Nature for your metabolic frustrations.  What happens is that as your body changes, it starts to get ‘used’ to the new weight and wants to settle there.  Your body has given you as many results as possible using the current menu and fitness program you’re on.

The reason why your body does this is to avoid starvation.  It senses that it’s not getting as much food as it used to and so it tries to hold onto what you’re giving it.  Or it’s getting used to the exercises that you’re doing, so it’s not responding in the same way.  Basically, your body is leveling out – hence, the term plateau.

What can I do?

But now that you know what a plateau is and what the signs of it can be, you can start to tailor your weight loss routine to prevent or stop a plateau.  What you need to do is change up what you’ve already been doing so that your body has to respond.  This can include several things:

• Increase your calorie intake slightly. Yes you read that right! Too few calories can actually make you gain weight. Make sure your eating the recommended amount for your age and weight. On days you strength train have a few extra calories (no more than 200-300) that come from nutrient rich food (veggies/fruit and protein)
• Increase the intensity of your exercise plan with interval training (READ below)
• Try adding more protein to your diet
• Drink more water

These simple steps can sometimes recharge your body and put it back into fat-burning, weight-losing mode.  A weight loss plateau is something that every dieter will see at one point or another, so don’t feel like you’re not heading in the right direction.  Often, a plateau is that sign that you’re doing a good job already, but that you need to tweak something.

 Forget Long Boring Cardio - Switch To Short Burst Intervals

The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.

True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath.



For Example:

60 Seconds of Jumping Jacks
60 seconds of Marching
Repeat 6-8 times for a total of 10-15 minutes.

The goal – and the effectiveness – is to challenge yourself so that at the end of 10-15 minutes – you have had one heck of a workout! If you could easily go another 10-15 min, then you have not worked hard enough. Go back and increase the effort and intensity.

When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.






What do you Need to DO Intervals?

No special equipment necessary – in fact, the more you USE your Body – the more effective your Fat Loss results!

Body weight intervals are more effective for you are using all the major muscles in your body. They are also great for when you are short on time or cannot leave the house and sure help if you are in need a quick burst of energy.

Studies -as well as countless testimonials of Cardio Queens – prove high intensity cardio workouts “Intervals” can provide all of the following fitness benefits:

* dramatically boost metabolism – both during AND after exercise

* faster rate of body fat-to-energy conversion

* preserves lean muscle (muscle is your metabolism – you do not what to lose this!)

* significant increase in aerobic capacity (Max VO2) = increased endurance and stamina


Please Note:

Working Out Effectively Will Only Take You So Far

Once you are challenging your body, increasing your lean muscle and boosting your metabolism you will lose fat when you are in a caloric deficit…..and the only way we find ourselves NOT in a caloric deficit is when we are taking in more calories that we are burning.

(i.e. What and How Much are you eating?)

If you are willing to make an effort to try something different but are hesitant…I really want you to think about the hours you spend each week exercising. Is this all the effort getting you results or getting nowhere.

By switching to a more effective workout style, imagine how you could take the time that was spent “exercising” on things that do give you a positive return, ways to better spend your time to enhance your life.

Gluten-free Bread

Gluten-free Bread with Millet, Sunflower and Buckwheat

from WildHealthFood.com

Most of us do not need to worry about eating a gluten-free bread but there are a few of us out there who do suffer from Celiac Disease or a wheat allergy. Gluten is a protein found in wheat, rye, triticale, barley - for those with Celiac or have a wheat allergy this can cause painful symptoms of anemia, chronic diarrhea, weight loss, fatigue, cramps and bloating, irritability and dermatitis herpetiformis.

A remarkably moist and delicious gluten, dairy and egg free recipe. In this recipe we soak the flours and seeds overnight to make the loaf moist and more importantly, improve digestibility. Soaking grains and seeds de-activates enzyme inhibitors, thereby activating enzymes to synchronize with our digestive processes.


¾ c ground millet
¾ c buckwheat flour
¼ c buckwheat groats
1 c ground sunflower seeds
2 tsp baking powder
½ tsp xantham gum
½ c sunflower seeds
1 c water or whey for soaking flours
2/3 c apple puree (cooked blended apple –skins on is fine)
1/3 c olive oil

Optional additions for a sweeter loaf
½ c chopped dried fruit
1 tsp cinnamon and ½ tsp dried ginger

Overnight: Soak ground millet , buckwheat and ground sunflower seeds in the 1 c of water (or in whey if you make yoghurt/cheese).
In another bowl also cover the sunflower seeds and buckwheat groats with water and leave to soak.

The next day drain the sunflower seeds and groats well in a sieve. Starting with apple puree into the wet flours, mix in all other ingredients now, until just mixed. Place into a greased loaf tin and bake for 30-35 minutes at 180 degrees C until cooked and coming away from sides of tin.

Step Up to the Challenge and Get Motivated!

To get you on the path to results, here are 8 ways to help get master your motivation to workout and eat healthier.

1. Find Your Reasons Why

You need to figure out a compelling purpose. For example, if your goal is to lose 25 lbs you need to identify WHY that’s important to you. Is it to feel sexier for your spouse, fit into that old pair jeans, or feel more confident? Once you identify your initial reason, keep asking “why?” to go deeper and finally come up with true reason that will motivate you!

2. Connect to Your Core Values

This is the ultimate secret. If you can connect the process (ie. working out, eating healthier) to your core values, even in small ways, you can change your game. For instance, some core values might include freedom, happiness, love, connection, family, or growth. Figure out what matters most to you and work from there.

3. Change Your Mindset

You can instantly find your more enjoyment in working out by shifting your mindset from “having to workout” to “getting to workout”. I have a good friend who always says, “I’ve got to workout, I’ve got to workout!” He feels compelled and thus less empowered. I told him to consider adopting the phrase, “I get to workout”, which would put him in a state of gratitude instead of obligation. Be difference.

4. Anchor the Feeling

Remember how good it feels when you finish you workout or eat a healthy meal. Find a way to anchor that feeling into your body so that anytime the going gets tough you can easily revert back to feeling that way. For instance, flexing your new muscles or shouting out an exhilarating “wooo hooo!!”

5. Use Reference Points From Past Successes

Sometimes you might feel overwhelmed or unsure about your ability to get in a good workout or prepare a healthy meal. However, if you can think back to similar situations in the past where you were successful, then realize that you can do it again. If you were once able to do 12 push in one go, then go back to that experience and reassure yourself that you can do it again – if that’s your goal.

6. Find a Meaningful Metaphor

Find a metaphor that fuels you – a tag line if you will. Maybe you’re the “Little Engine that Could.” Maybe you’re “in the zone.” One of the most powerful things you can do is find a metaphor that connects to your values. Whatever you choose make sure it resonates with you.

7. Pair Up

Pair up with somebody who compliments you or who can mentor you and get you over the humps. This is why having trainer pr coach can be a great way to get your butt into shape! At the very least, training with a friend can take your workouts to a whole new level.

8. Take Action and Reward Yourself

Here’s a secret that once you know it and apply it, can change your life.


Action comes before motivation.

You simply start doing an activity and then your motivation kicks in, especially if you reward yourself for taking action. For example, you might not always look forward to your workout, but once you start, I’m sure you find your flow. And once your workout is done reward yourself with something that makes you feel good – and preferably not a piece of chocolate cake!

20 Minute Cardio Challenge

Imagine you are a Child again, with Boundless Energy, and approach this Challenge with Enthusiasm!

Burpees no one likes these, for good reason, they are tough but my god will you see a difference in your bum, legs and thighs if you keep this up: from standing, crouch down, place palms on floor, jump legs back into full push-up position (add a push up if you wish), then jump legs back to crouch pose and stand up (or jump up). Repeat again.

When Marching swing your arms and lift your knees up high this is your Active-Rest between intervals.

Before Starting: Grab a stopwatch (I like my Gymboss timer) or an egg timer that will alert you when the time has passed, a bottle of water and a towel (for all the sweat that will be dripping off you!)


* March in place for 3 minutes (360 steps)
* 60 Jumping Jacks
* March 1 minute (120 steps)
* 60 Jumping Jacks
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 30 Burpees
* March 1 minute
* 60 Jumping Jacks
* March 1 minute
* 60 Jumping Jacks
* March in place 2 minutes to cool down

Remember the Marching phase is your active-recovery to allow your heart rate to even out and muscles relax, thus allowing you to put all your intensity into your next round of Jumping Jacks and Burpees.

This is a challenge for those of you who have been regularly working out for a few months. 
If you are beginner or have any joint issues please consult with your doctor prior to performing these exercises!

Knee Irritation - Could this be ITBS (Iliotibial band syndrome)?

What is the iliotibial band?
Iliotibial band syndrome is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee joint.

What is iliotibial band syndrome?
Iliotibial band syndrome (ITBS) occurs when there is irritation to this band of fibrous tissue. The irritation usually occurs over the outside of the knee joint, at the lateral epicondyle--the end of the femur (thigh) bone. The iliotibial band crosses bone and muscle at this point; between these structures is a bursa which should facilitate a smooth gliding motion. However, when inflamed, the iliotibial band does not glide easily, and pain associated with movement is the result.

What are the symptoms of iliotibial band syndrome?
As stated previously, the function of the iliotibial band is both to provide stability to the knee and to assist in flexion of the knee joint. When irritated, movement of the knee joint becomes painful. Usually the pain worsens with continued movement, and resolves with rest.

Why did I get iliotibial band syndrome?
People who suddenly increase their level of activity, such as runners who increase their mileage, often develop iliotibial band syndrome. Others who are prone to ITBS include individuals with mechanical problems of their gait such as people who overpronate, have leg length discrepancies, or are bow-legged.
 
What is the treatment for iliotibial band syndrome?
Treatment of ITBS begins with proper footwear, icing the area of pain, and a stretching routine. Limiting excessive training, resting for a period of time, and incorporating low-impact cross-training activities may also help. Anti-inflammatory medications may be prescribed by your doctor to help decrease the inflammatory response around the area of irritation. If these treatments do not solve the problem, working with a physical therapist to develop a more focused stretching and strengthening routine may help. Cortisone injection into the area of inflammation may also be attempted, usually after these other treatments fail.

How SMART are you? ... Your GOALS that is

HOW SMART ARE YOU?

Have you set GOALS that are 

SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC and TIMELY?

Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:

*Who:      Who is involved?
*What:     What do I want to accomplish?
*Where:    Identify a location.
*When:     Establish a time frame.
*Which:    Identify requirements and constraints.
*Why:      Specific reasons, purpose or benefits of accomplishing the goal.

EXAMPLE:    A general goal would be, "Get in shape."

But a specific goal would say, "Attend Bootcamp 3 days a week for 3  months."

Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as...How much? How many? How will I know when it is accomplished?

Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a time frame, "by June 1st", then you've set your unconscious mind into motion to begin working on the goal.

T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

 

If you need HELP with creating your own GOALS contact your Cardio-Core Trainer - 

we are here to help you SUCCEED!

30 Minute Body Blast (without the gym)

Squat Press

1A) Dumbbell Squat Press – 12 reps
1B) Stability Ball Rollout – 10 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ball Rollout

Dead Lift

2A) Dumbbell Romanian Dead Lift – 12 reps
2B) Stability Ball Jackknife – 12 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Jack Knife

Lunge with Bicep Curl

3A) Dumbbell Forward Lunge with Bicep curl – 8 reps per side
3B) Side Plank with DB Fly Raise – 10 reps per side

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Side Plank with Fly

Bodyweight Intervals

Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.

To take this workout to the gym substitute the Dumbbells with a Barbell Squat and Lunge for added resistance - the press and curl may be omitted.

Get Rid of Job-Related Jiggle: Work Out at Work

Here are a few sneaky moves to do at your desk.
No one will know you are exercising!

Get Rid of Job-Related Jiggle: Work Out at Work

What Should I be Eating for a Healthy Diet?

Foods that Belong in Your Weekly Nutrition Plan

Fruit – It doesn’t make you fat, so enjoy it.
• Apples
• Oranges
• Melon
• Peaches
• Grapefruit
• Raspberries, Strawberries, Blueberries, & Blackberries
• Pears

Vegetables – Get 5 servings of leafy green vegetables per day & I guarantee you’ll lose fat.
• Spinach
• Asparagus
• Broccoli
• Peppers (red, yellow, green, & orange)
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce with no sugar added

Protein Sources
• Beans & legumes
• Vegetarian protein powders such as Sun Warrior Protein
• Chicken
• Fish, such as salmon (but only wild salmon, as you want to avoid farmed salmon)
• Lean beef cuts
• Low-fat, low-sugar dairy products

Carbohydrates 
• Wild Rice, Brown Rice, Brown Rice Pasta
• Quinoa (a high protein grain)
• Spelt Pasta
• Oatmeal

Other 
• Green tea
• Unsalted, raw nuts such as, Almonds, Cashews, Pecans, and Walnuts

Foods to Avoid:
Always avoid these two unhealthy ingredients:
• High-fructose corn syrup (HFCS)
• Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)

I'm hungry....I think?

When you first start changing your eating habits, it can be hard to distinguish the difference between hunger and appetite. One feeds your body, the other feeds your mood.

 

If you are eating small protein and carbohydrate meals throughout

the day, and you find yourself wanting to eat more, use this simple

test to determine if it's real hunger you are feeling or just a craving

for something you've been trying to resist.

 

1. Have each of your meals thus far contained a good quality protein

and carbohydrate? (If not, this can cause wild cravings.)

 

2. Has it been two hours since you last ate?

 

3. Have you been drinking the right amount of water?

 

If you answer "yes" to all of these questions, it's likely you are

hungry and ready for your next meal. If not, your desire for more

food is probably because you answered "no" to one or more of

these questions. 

Asparagus - Eat it up, it's good for you!

Asparagus is low in calories and is very low in sodium. It is also a good source of vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium. The amino acid asparagine gets its name from asparagus, the asparagus plant being rich in this compound.

Nutrition studies have shown that asparagus is a low-calorie source of folate and potassium. Its stalks are high in antioxidants. "Asparagus provides essential nutrients: six spears contain some 135 micrograms (μg) of folate, almost half the adult RDI (recommended daily intake), 20 milligrams of potassium," notes an article in Reader's Digest. Research suggests folate is key in taming homocysteine, a substance implicated in heart disease. Folate is also critical for pregnant mothers, since it protects against neural tube defects in babies. Several studies indicate that getting plenty of potassium may reduce the loss of calcium from the body.

Particularly green asparagus is a good source of vitamin C. Vitamin C helps the body produce and maintain collagen, the major structural protein component of the body's connective tissues.
"Asparagus has long been recognized for its medicinal properties," wrote D. Onstad, author of Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers and Lovers of Natural Foods. "Asparagus contains substances that act as a diuretic, neutralize ammonia that makes us tired, and protect small blood vessels from rupturing. Its fiber content makes it a laxative too." It should be noted, however, that ammonia only "makes us tired" if we are in end stage liver failure.

The shoots are prepared and served in a number of ways around the world, typically as an appetizer^[11] or vegetable side dish. In Asian-style cooking, asparagus is often stir-fried.  Asparagus may also be quickly grilled over charcoal or hardwood embers. It is also used as an ingredient in some stews and soups. In the French style, it is often boiled or steamed and served with hollandaise sauce, melted butter or olive oil, Parmesan cheese or mayonnaise. Tall, narrow asparagus cooking pots allow the shoots to be steamed gently, their tips staying out of the water. In recent years, almost as a cycle dating back to early culinary habits, asparagus has regained its popularity eaten raw as a component of a salad.^[12]



12 WAYS TO COOK IT UP!
http://www.dailyspark.com/blog.asp?post=12_savory_ways_to_use_asparagus

Carbs - a Love-Hate Relationship

Metabolic Transformation Carbs

By: Joe Klemczewski, PhD 

 

Low-carb diets have been the rage for a couple of years now with the reincarnation of Dr. Atkin's theories from the ‘70's. Actually, giving him all the credit wouldn't be appropriate; ketogenic (high-protein, low-carb) diets were introduced much earlier though he was the first to popularize them. Once again, they're the latest repackaged diet fad with several new authors touting the benefits and myriads of followers who have switched from counting grams of fat to counting carbs.

The most important thing to understand about carbohydrates is that they are the body's primary source of energy. All carbohydrates, whether classified as sugar, starch, or fiber, end up being digested into glucose, the smallest form of sugar possible, which the body then uses for energy. Your body can convert protein and fat into glucose, but it's very arduous process, thus the body will always use the much easier carbohydrates first. If the body's preferred energy source, carbohydrates, is all supplied through food, you won't force your body to use a secondary source. If our goal is to lose weight, then you want your body fat to be used for energy. This is why decreasing your carb intake is the easiest way to lose body fat. When you drop your carbohydrate intake lower than your body needs AND your overall caloric intake is lower than your body needs, you force your liver to convert stored body fat into new glucose for the body to use. This mechanism, gluconeogenesis, now provides the glucose necessary to make up for the deficiency caused by eating fewer carbohydrates.

This fat burning state, once started, will continue as long as you keep your carbs at the appropriate levels. If you binge on carbs for a day or two, you will refill all of your glycogen (stored carbs) stores in your body and you will have to deplete them once again to get back to burning body fat. This is one reason dieters often fail to see results. After a few days of dieting, they have successfully depleted their glycogen stores and are just about to dive into body fat usage, but they binge. Frustrated, they restart the diet, depleting glycogen, and binge again. Instead of ever going full force into a long run of fat burning, they just flirt with it and then back out. A large part of this is very physiological. When your body is using stored carbs for energy during the first few days of dieting, it's not that difficult to maintain. You'll cross a line, however, when your brain gets nervous about glucose levels getting too low so it will cause you to get hungry, possibly weak and shaky, and some will also experience headaches and fatigue. This is your brain's way of making you eat carbs. These powerful cravings usually result in major binges like an entire box of cereal, a gallon of ice cream, etc. If, however, you don't give in, your body is forced to start converting stored body fat into glucose and you rebound with incredible energy and decreased hunger. This is due to your glycogen levels rising, and the good news is that your body fat is disappearing! Once you've made it through the tough transition, stay there and burn fat!

I recommend specific amounts of carbohydrates to my clients based on their age, gender, activity level, body structure, and goals. You should create a specific carbohydrate deficit in your diet to make sure your plan will give you consistent and precise levels of body fat loss. I'm completely against the super low-carb diets because the lower you drop your carbs, the more you will also break down muscle tissue. You'll also end up decreasing your metabolism slowly until you have a difficult time losing weight at all. As soon as you begin eating carbs again, the body fat is regained at a rapid rate. Studies have shown that prolonged low-carb diets make your body so insulin sensitive that it will convert carbohydrates to body fat at a rate up to ten times faster than normal! Know anyone who went on one of these diets only to regain all their weight back? Long-term studies concluded that over 85% of those dieters do!

So, carbs are the key to losing body fat, but you still need to eat enough to buffer against muscle loss and metabolic decline. I usually recommend a small “re-load” once a week or so with a controlled increase to keep from slipping too low into depletion. A single meal with foods that you've avoided can actually be helpful metabolically without taking any steps backward in your goals. A few pieces of pizza, a steak, a cheeseburger and fries, or a stack of pancakes with bacon and eggs can be had once a week and actually be helpful.

In my nutrition manual, I also cover the importance of types of carbohydrates. As mentioned, carbs can come in the form of sugary foods, starchy foods, or fibrous foods. Often referred to as simple or complex, the difference in form can make a huge difference in your progress. As long as you're consistent with overall calories and carbohydrate intake levels, you can get away with eating some simple carbs once in awhile, but they can make you much hungrier. I'll skip these details for a later article due to the length of explanation necessary. For now, a qualified nutrition coach should be able to help you determine how many calories and how many grams of carbohydrates will be right for you to reach your goals safely and predictably. As always, we welcome all readers to request information about our online consultation program. I personally communicate with all clients in designing the perfect program and my staff assists me in updates, progressions, and weekly communication with every client.

Dr. Joe Klemczewski, author of Metabolic Transformation: The Ultimate Fat Loss Guide, works with fitness competitors, models, homemakers, and everyone in between with his unique online nutritional consulting program. Visit www.thedietdoc.com for information on how to transform your body. He can be reached at dr.joe@thedietdoc.com.

Gluten Free Grilled Veggie Pizza

I am always looking for good tasting healthy meals to feed my family. Kids love pizza so this recipe is a great way to please them and us parents. They get their veggies, which pleases me, and they get their sauce, cheese, and dough, which pleases them! They can’t tell the dough is gluten free so it’s a win win.

Ingredients
Two 12″ GF pizza crusts
Pizza sauce
4 cups shredded Follow Your Heart Vegan Mozzarella or combination of other cheeses
Grilled veggies
Extra Virgin Olive Oil
1 package of Bob’s Red Mill Gluten-Free Pizza Crust Mix prepared as directed.  Will make two 12” pizza crusts. Can be found at Choices, Capers, Urban Fare, Whole Foods...let me know if you find it anywhere else!

Pizza Sauce
2 tablespoons olive oil
2 cloves garlic, minced
½ cup onion, minced
1-28 oz. can Tomatoes
Handful of fresh basil leaves, picked and chopped
1 tablespoon fresh oregano, chopped
Sea salt to taste
Pinch red chile flakes (optional)



*If you don't have time to make your own look for a low sodium marinara sauce as the base and add some flavor with Herbs and spices you may have kicking around.

Heat olive oil in heavy bottomed pot to medium-high and add garlic and onion, and saute until translucent, approximately 2-3 minutes, stirring constantly.  Add tomatoes with juice, basil, oregano, salt, and red chile.  Bring to boil and reduce to simmer.  Let simmer for one hour or until juice is reduced.  Add agave and simmer for another five minutes.  Remove from heat and let stand for another hour before using.  You can even make this a day or so ahead and refrigerate until needed.

Grilled Veggies
1 red bell pepper
Ziploc bag
1 red onion, sliced into rings
1 zucchini, cut in ½ and sliced lengthwise
2 Portobello mushrooms, stemmed
Olive oil
Sea salt
Toss veggies (except red bell pepper) with olive oil and sea salt.  Heat grill to medium-high heat.  Place red bell pepper on grill and turn until skin is complete charred.  Remove and place in Ziploc bag immediately and seal.  Set aside.  Mark all vegetables on the grill.  Do not over cook vegetables.  Remove from grill and set aside.  Remove red pepper from Ziploc and remove the charred skin and seeds.  Cut pepper into medium dice.  Slice mushroom into thin slices.

Assembling Pizza
Two 12” GF pizza crusts
Pizza sauce
4 cups shredded Follow Your Heart Vegan Mozzarella or combination of other cheeses
Grilled veggies
Extra Virgin Olive Oil
Preheat oven to 450 degrees.  Spread pizza sauce on pizza crust.  Sprinkle cheese over the sauce.  Assemble veggies on top of cheese.  Brush olive oil on crust with pastry brush.  Bake for approximately 15 minutes or until crust is golden brown.   Let cool for a few minutes. Slice and serve.

Exercise of the day: Kettlebell Swing!

A Kettlebell Swing is highly efficient, working the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from PLUS they work the posterior chain muscles such as the hamstrings, glutes, core and back.

A kettlebell swing is a perfect choice of exercise for tabata training. This very short but intense style of training is ideal for kettlebell swings as they hit a lot of muscle at one time and get the heart rate soaring. Although Tabata training only involves work periods of 20 seconds with 10seconds of rest it is very brutal but very effective.

Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.

 

FORM IS CRUTIAL!

Here is a good how-to video:

 Good Luck!

Smart Snacks to Keep you on Track!

HUNGRY AND NEED A SNACK? 

Try these 5 protein-packed snack ideas to keep you satisfied and help you eat less later in the day http://bit.ly/bUqGZd

Snacks are between meals - remember to limit yourself to no more than 200 calories

SALT - Good, Bad or all the same?

Let’s face it, we’ve been conditioned to believe salt is the enemy and our thoughts immediately turn to high blood pressure when the subject is brought up. But the truth is that it’s not the salt that contributes to poor health, but sodium chloride, a highly processed version of something vital to our health.

Most people buy iodized salt from the grocery store and don't think a thing about it. They don’t realize that good salt can help give them good health, while refined salt can create some health risks.



Salt comes from the sea. It may have been laid down centuries ago in salt deposits, or it may have been dehydrated from pure seawater. Grocery store salt is different from salt from natural sources. It has been heated—up to 1200° F.! And refined to remove most of the natural elements. Grocery store salt is mostly chemical sodium chloride, while natural salt has up to 84 natural minerals in it.

Your body craves salt. In fact, your blood actually contains 0.9% salt, which maintains the delicate balance of sodium throughout your body. Just about every system in your body needs salt to make it work. It is especially important for your nervous system, but every body structure absolutely requires it.

Remember the old aged: Everything in moderation.

According to the Health Canada's website:
Sodium is needed in the body to regulate fluids and blood pressure, and to keep muscles and nerves running smoothly. The amount of sodium considered adequate to promote good health in adults is 1,500 mg per day, without exceed 2,300 mg of sodium per day. How much a person actually needs varies quite a bit, depending on their genetics and daily routine.

Health Risks of Excess Sodium
A diet high in sodium is associated with an increased risk of high blood pressure. High blood pressure is a major risk factor for stroke, heart disease and kidney disease.

How Salt Became Sodium Chloride
With the advent of industrial development, natural salt was “chemically cleaned” and reduced to the combination of sodium and chloride. Essential minerals and trace elements were removed as impurities.

Sodium chloride is an aggressive substance, which biochemically, is perpetually seeking an equalizing counterpart so that the body’s pH can always remain neutral. Sodium chloride needs its natural counterpart in order for it to produce its effect. The natural counterparts, include potassium, calcium, magnesium along with other minerals and trace elements - together salt can be therapeutic.

The Consequences of Consuming Table Salt
The result of consuming common table salt is the formation of overly acidic edema, or excess fluid in the body tissue, which is also the cause of cellulite. That’s why doctors tell us to avoid salt. For every .035 ounces of sodium chloride that cannot be eliminated, the body uses 23 times (23x) the amount of its own cell water to neutralize the salt.

If the sodium chloride is still too high, re-crystallization of the table salt occurs as the body uses available non-degradable animal proteins (as those found in milk), which also have no value and cannot be broken down and eliminated. The body uses these proteins to produce uric acid in order to get rid of the excess salt.

As the body cannot dispose of uric acid, it binds itself with the sodium chloride to form new crystals that are deposited directly in the bones and joints. This is the cause of different kinds of rheumatism such as arthritis, gout, and kidney and gall bladder stones.

This re-crystallization is the body’s band-aid solution for the cells and organs in order to protect the body from irreparable damage of irresponsible food intake. But in the long run, it poisons the system because those substances cannot be disposed of. Popular diets say you should reduce or even eliminate dietary salt for good health, especially for cardiovascular disease. Perhaps refined table salt, which can act like a poison in your body, can be more of a risk. But the research is undeniable: reducing or eliminating dietary salt is basically wrong. Your body absolutely requires salt, but it has to be the right kind.
 
The Healing Effect of Salt
For thousands of years salt has been known as a panacea. Alchemists called it 'the fifth element'— besides water, earth, air and fire — because its qualities were comparable only to ether, the actual fifth element. Why are we so drawn to the ocean? Because our subconscious mind instinctively wants to return to the specific vibrational state of the ocean from which we once emerged. This is where we can return to recharge our batteries and regenerate. It was only two-hundred-fifty years ago, with the advent of industrialization, that we initiated our disconnection from nature and her ways.

Fortunately, we are witnessing a trend back to natural, holistic methods for living and caring for our body, including a shift to utilizing natural salts in this process. People everywhere are reconsidering the healing effects of natural crystal salt. We can find it in skin care lotions and for use as bath salts, and it is even used in inhalation or cleansing treatments for illnesses of the respiratory system and for a variety of other indications.

Summer Beach Workout

Summer is always a great season when it comes to training; the lighter mornings and longer days make it an ideal time to get in a few extra workouts - and with the added pressure of looking good on the beach - that can only be a good thing.

However these extra workouts don’t have to be laborious jogs around the park every morning. Instead, try and spice up your workouts with some of these outdoor workout ideas.

 

 

 

Bodyweight Circuits

Go and find yourself a quiet spot in your garden/local park and test yourself with some bodyweight exercise circuits. Choose 5-8 exercises such as:

• Push Ups
• Burpees
• Ab Crunches
• Squats
• Lunges
• Squat Jumps
• Planks
• Squat Thrusts
• Step ups

Do 3-5 circuits using 15 reps on each exercise, start off with 90secs rest in between circuits and no rest in between exercises.

Each week try to increase the number of exercises or decrease the amount of resting time between circuits.

Sprints

Rather than just going for the same old jog in the morning, try doing sprint intervals. The high intensity of the sprints will allow for a better workout in much less time.

Find yourself a track or just a stretch of flat grass and sprint for 3-6 sets of 60-100m, depending on your fitness levels. Not only will the sprints be an excellent fat burning workout but also they’re great for toning the gluteus and legs.

Take the Weights Outside

Buy yourself a small barbell weight set or a couple of kettle bells and take your weight training workouts outside. Or for people on a budget, just get yourself some sandbags/old beer kegs/logs and do your usual strength training session with them.

Hill Running

Nothing gets the lungs and legs burning like a hill running session. Quite simply, find yourself a moderately steep hill and start running up it. If it's quite a short hill then use the sprint interval set up mentioned earlier and do 3-6 sets of runs with 40secs rest in between. The steepness of the hill will not only get your heart racing but also get your legs and gluteus burning too, not too mention loosening up any tightness in your hips.

Get Yourself Down to the Beach

The beach can be an excellent place to get a decent work out. By incorporating both the water and the sand you can get a varied and challenging conditioning session.

Using the interval training set up, try swimming for 50m then jogging for 200m and alternate the intensity from a hard swim – light jog, light swim – sprint, for 10-20mins depending on your fitness level.

For the group training session, playing Frisbee/ball games in the water will always get the heart racing and muscles working, plus, it will cause the body to exaggerate normal movements, increasing your mobility in commonly tight areas such as the hips and ankles.