GO CANUCKS GO! Is Hockey Interrupting your workout schedule?

Has Your Workouts Suffered Through the Playoffs? 

Here are 10 reasons you need to schedule workouts around the games by either going to the morning class or on another "non-game" night.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy and Mental Staminia
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful. Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain and other Aches and Pains
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

8. To Ease Depression and Boost Confidence
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program. Just chalk this up as yet another amazing benefit to exercise.

9. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

10. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

Feeling sick? The best offense is good defense!

You’ve heard it before: The best offense is good defense.

During cold and flu season, nutrition plays a major role in how well your immune system can fight off sniffles and coughs. The better you eat, the stronger your immune power. On the other hand, the more nutrient deficiencies you have, the more vulnerable you are to getting sick.

To keep your immune system working at its best, increase your intake of these foods during cold and flu season. You’ll be glad you did.

1. Mangoes

Mangoes include a broad spectrum of antioxidants, including vitamin A and zinc. Vitamin A enhances immunity by revving up the function of white blood cells, which fight infection. Zinc is one of the most important nutrients for maintaining an overall healthy immune system.

How to get it: Whip up some mango salsa or a mango smoothie, or top yogurt with fresh mango slices. Strive to consume about 1 cup a day for the best benefit.

2. Garlic

Sometimes referred to as the “poor man’s antibiotic,” garlic has been eaten for centuries for its broad spectrum of therapeutic benefits. It is believed to stimulate the immune system by increasing the number of lymphocytes (white blood cells). Even more, two compounds found in garlic, inulin and allicin, are thought to be responsible for effectively killing bacteria as well as intestinal parasites.

How to get it: Add fresh garlic to sauces and dressings. Try to eat at least a clove every day during flu season.

3. Mushrooms

Chinese medicine and Eastern cultures have relied on mushrooms for their health benefits and immune-boosting properties for centuries. Beta-glucans, a type of sugar found in both raw and cooked mushrooms, are believed to be responsible for the immune-stimulating properties.
In addition, mushrooms are the only vegetable that naturally contains vitamin D, and decreased blood levels of vitamin D have been correlated with an increased risk of catching the influenza virus.

How to get it: Add mushrooms to salads, sauces and omelets. Eat about 1 cup of white button, crimini, shitake, maitake, reishi or portobello mushrooms every day.

4. Salmon

During the winter months when the air is dry, mucous membranes dry out and crack, providing the perfect opportunity for viruses and other nasty bugs to enter the body. Eating more fish that are rich in omega-3 fats can help maintain healthy cell membranes. Salmon (and other seafood) is also a source of selenium, which has been shown to reduce the severity of a virus once a person is exposed.

How to get it: Broil a salmon fillet or salmon steak and serve with fresh mango salsa. Eat salmon twice a week.

5. Green Tea

Drinking plenty of fluids during flu season is especially important for hydration as it helps the body maintain a strong defense against bad bugs. Green tea also contains epigallocatechin gallate, which has been shown to stop the common cold from spreading.

How to get it: Drink 2 to 3 cups of green tea each day to get immune-boosting benefits and stay hydrated.

6. Yogurt

Aside from being an excellent source of calcium, dairy products like yogurt provide immune-boosting vitamin D and probiotics (also referred to as “live active cultures”). Vitamin D’s production of antimicrobial substances is believed to stop viruses from spreading in the body. Probiotics found in yogurt can help the body fight infections and boost immunity by fortifying the healthy bacteria found in the digestive tract.

How to get it: Yogurt parfaits are the perfect breakfast or dessert. Make tangy salad dressings with plain yogurt or add to smoothies for an extra nutritional boost. Consume two servings of yogurt daily.

7. Almonds

Almonds contain vitamin E, which may help prevent colds and ward off upper respiratory infections. Vitamin E is a powerful antioxidant that works in combination with other nutrients found in almonds, including selenium and magnesium.

How to get it: Make your own granola with toasted almonds, rolled oats and cinnamon. Or use almond butter instead of peanut butter. Eat about 22 almonds (or the equivalent) a day.

8. Spinach

Spinach is a nutrition powerhouse offering several key nutrients that help to boost immune function and health. It is a rich source of vitamin A, vitamin E, vitamin K, magnesium, folate, iron, vitamin B-2, calcium, potassium, vitamin B-6, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. With all these vitamins in one food, it’s no wonder everyone should be consuming more of this leafy green.

How to get it: Saute spinach with garlic and onions. Or make a spinach salad with pomegranate dressing, topped with toasted almonds. Try to have about 2 cups a day.

Q: What does it mean to Eat Clean?

ANSWER:

The Basic Principles of Clean Eating are:

• Eating a mini-meal every two to three hours (5 to 6 small meals per day total) to keep blood sugar level and prevent hunger
• Combining lean proteins and complex carbs at every meal
• Avoiding all over-processed and refined foods (especially sugar, white rice, and white flour)
• Avoiding saturated and trans fat, instead consuming healthy fats
• Avoiding soda and other sugary juices and drinks
• Avoiding high-calorie, zero nutrient foods (i.e., junk food)
• Eating proper portion sizes
• Drinking at least 8 cups of water every day

What Clean Eating is Not

When describing clean eating, it's important to point out what eating clean is not. Clean eating is not a diet, although it is a great way to reduce body fat, lose weight, and keep the weight off. Clean eating is a lifestyle that requires time, commitment, and pre-planning and is not just a way of eating that can accomplish weight loss or overall health just by doing it on the weekends only. Clean eating is not about deprivation, avoiding food groups, counting calories or starvation, but about making healthy food choices and providing the body with the best foods possible.

Physical Health begins with Mental Health - Be Positive!

Thinking Positively Does Help
I’m sure you know people who tell you to be positive. They say things like, “Look for the silver lining,” or “Look on the bright side.” Those people may even be a bit annoying at times with their ever-sunny disposition, but there’s actually a benefit to having a positive attitude.

Here’s why:

1. A positive attitude makes you feel better, which makes your day more enjoyable and productive than when you focus on what you cannot do.
If you believe something to be true, it really does have a better chance of coming true. If you believe, for example, “I can reach my work targets,” “I can lose weight,” or “I can get out of debt and save money” then you have a better chance of succeeding.  Our mind is very powerful and our thoughts and the language we use affects our beliefs, actions and even our abilities.

2. A positive attitude helps you get over challenges because challenges seem to be less significant.
It’s not that positive people don’t have challenges to overcome, it’s just that challenges have less of an effect on their life and their outlook than they do for negative people. If you have a negative attitude, the smallest setback can feel like Mount Everest. If, on the other hand, you have a positive attitude, even major setbacks feel do-able.

3. A positive attitude helps you see opportunities rather than limitations.
Opportunities, recognizing them and seizing them, can make the difference between tremendous success and living an ordinary life. When you have a positive attitude, you view the world as a welcoming and friendly place and you expect, recognize and grab opportunities as they come to you. If you’re negative then it’s easy to view the world as your enemy and everything as a problem.

4. A positive attitude attracts people to you.
Do you like being around negative people?  I don’t. They drain my energy! A positive outlook makes others want to be around you and brings opportunities, customers and friends to you. You’re able to surround yourself with other positive people and success comes more easily.

Having a can-do attitude gives you the extra edge to dream big and accomplish your goals. When you believe you can accomplish something, you’re able to make it happen. You’re excited to sit down and plan how you’re going to achieve your goals. You’re determined and focused on getting where you want to go and you’re able to celebrate and share your success with others.

How To Change Your Thoughts
Although we’re not all born with rose-colored glasses, the good news is, this is something you can learn. You can learn to be positive, to use positive language and to look on the bright side.
First, you’ll want to practice recognizing your thoughts, both positive and negative.  Once you can learn to recognize or be conscious of your thoughts, then you can begin to eliminate or change the negative thoughts into positive ones.

The important thing is, do not judge yourself. Notice that sometimes you choose more positive thoughts and actions.  And sometimes, you choose more negative thoughts and actions.  That’s perfectly okay. Just ask yourself, “what is there to learn in this space?”  By approaching everything with curiosity rather than criticism, you’ll find that you feel lighter even when the situation would ordinarily feel stressful or heavy.

Don’t give up when you find this process difficult, it is and it takes time and practice. However the effort is well worth it.

Try On A New Perspective
If you have a situation that’s upsetting you right now, look for any positives, benefits or opportunities by asking yourself:

• Is there another point of view I can take?
• Did he/she actually mean something else, rather than the interpretation I have in my mind?
• What can I learn from this?
• Is there anything funny about this situation?
• How would my partner, best friend, child or someone I respect handle this? (Or, ask them in-person!)

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Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way by Tosca Reno

The following is brought to you from Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way by Tosca Reno.




Some workout habits arise out of laziness, and some are downright dangerous. Check out the worst fitness mistakes you can make and the simple corrections that can help you stay focused.







1) FORM. I can’t say this enough . . . form is your safety net. Once you compromise the way you do the move, you’re no longer getting the greatest benefits from the exercise and you’re seriously increasing your risk of getting hurt. Even if it means lowering the amount of weight you are lifting, follow the correct form for the most outstanding results.

2) OVERTRAINING. I believe in staying motivated, but don’t expect that you’re going to dive right in and pound your body into its best shape ever overnight. Not only will this all-or-nothing attitude cause burnout, but you also risk injury and you will definitely give up on yourself because this is an unreasonable expectation. Instead, you’re going to gradually build up your muscles so they get the most effective, efficient workout possible. If you follow the Best Body Now program, more doesn’t always mean better, faster results. And remember, rest is good for your body. Take days off between training to repair and rebuild, or if you’re training daily, don’t work the same muscle groups back to back.

3) UNDERTRAINING. Once you’re dressed and ready to sweat, commit to giving it your all for the next thirty to sixty minutes. Just going through the motions doesn’t do anything for your body and makes it easy to let boredom creep in. You owe this time to yourself — you deserve it — so make sure you give it your all. As So You Think You Can Dance choreographer Debbie Allen says, “Put on your short stuff and sweat!” I like it!

4) DAYDREAMING. It’s so easy to let your mind wander while you’re lifting weights, but studies, such as those published in Athletic Insight and the Journal of Motor Behavior, have shown that when you’re completely focused on each rep, more muscle fibers are used. You can develop a laser-sharp focus by actively involving your mind in every set and rep, thinking about how your body moves, how the muscle engages, which muscle or muscles you’re using and correct form. This adds up to a better workout and faster results. So forget about the laundry, your kids’ schedules and your afternoon conference call, and stay 100 percent in the moment.

5) STAYING WITH A FEW EXERCISES YOU KNOW. Your muscles love being challenged, so if you just stick to the same routine, they’ll eventually adapt and won’t have to work as hard to do the same moves. But if you change the exercises and even the order you do them in, you ensure that muscles don’t get too efficient at any single routine. Not only is this better for toning, but it also helps your mind stay focused and engaged.

6) HOLDING YOUR BREATH. Regular steady breathing has many benefits, including keeping you from passing out. The upsides are that proper inhalations and exhalations can help you power through moves, keep lactic acid (a by-product that builds up in the muscles during exertion) at bay and help maintain a steady heart rate. A full breath delivers the maximum amount of oxygen to the blood, which in turn delivers more energy to the working muscles.
The above is an excerpt from the book Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way by Tosca Reno with Stacy Baker. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

Copyright © 2010 Tosca Reno with Stacy Baker, authors of Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way

Author Bios
Tosca Reno, B.Sc., B.Ed., author of Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way, is the bestselling author of the Eat-Clean Diet® book franchise, which has sold over a million copies worldwide. A magazine columnist and fitness model, she has spent the past decade putting her principle of health, fitness and wellness in motion in her own life, and sharing her proven plans with readers through her books, regular columns in Oxygen and Clean Eating® magazines and media appearances. She has appeared on Good Morning America, Fox & Friends, Extra and The Doctors, among others.

Visit her at www.ToscaReno.com and www.EatCleanDiet.com and follow her on Facebook and Twitter.

Stacy Baker, coauthor of Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way, is a health and fitness writer whose work has appeared in publications such as Self, Shape, Fitness, InStyle, Women’s Health, Family Circle, Prevention and more.

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.

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.

Live longer and better with HIIT

4Share

Digg Digg

Jack Lalanne at 71

According to this study, 6 weeks of HIIT (high intensity interval training), will make you live longer.
Previous research indicates that your SIRT1 proteins help keep you healthy & live longer by fixing errors in your DNA – cancer, UV light, free radicals, etc.

With that being the case, it’s a good thing to have lots of healthy, active SIRT1 running all over your body fixing any DNA errors.

Our current methods of increasing SIRT1 activity include calorie restriction and the supplement Resveratrol.

In this most recent study, researchers put some test subjects through a HIIT workout consisting of 40 min (10 x 4 min intervals @ 90% peak oxygen consumption) of bike sprints interspersed with 2 min rest periods.

They found that:

1. 4 days after training, there was a 28 to 36% increase in mitochondrial enzyme activity in your muscle.
2. Total muscle SIRT1 activity increased by 31%
3. Activity per SIRT1 protein increased by 58%, despite
4. the quantity of SIRT1 decreasing by 20%

And what does all of that mean?
The increased mitochondrial enzyme activity results in improved aerobic & anaerobic endurance and reverses muscle atrophy caused by inactivity or natural aging. That’s good.

The increased SIRT1 means that damaged DNA is repaired before it can accumulate and cause genetic problems.

Because, if we believe that the DNA damage theory of aging is correct, when we prevent the accumulation of damaged DNA, we prolong our good health and extend our life span.


Conclusion

• HIIT increases SIRT1 activity
• SIRT1 activity prevents genetic errors
• Genetic errors are responsible for aging
• Aging is responsible for death (duh)

• Therefore, HIIT will help you live longer & better

Want to be healthy? Try these 7 Tips to be the Healthiest yet!

HEALTH TIPS

Courtesy of BJ Gaddour Fitness Guru from the States

• Two or three key supplements: Take a daily whole foods multivitamin made specifically for women and a fish oil or EFA (essential fatty acid) supplement to cover your nutritional bases and to improve health, performance and body composition. Every other supplement is either unnecessary or simply a convenience item that can be replaced with a whole food alternative. Small addendum from Havens: Don't forget your vitamin D as well.

• Perform three total-body metabolic workouts per week: A metabolic workout consists of a circuit of non-competing exercises for the upper body, lower body and core that work every muscle in the body and elevates metabolism for up to 48 hours post-workout. It combines strength training with cardiovascular exercise. For example, alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit: squats, push-ups, lunges, rows and hip extensions. Perform up to four total rounds for a 20-minute workout you can do anywhere.

• Think fiber when it comes to carbs: Focus on consuming nutrient-dense, high-fiber carbs such as fruits and vegetables every two to four hours. If you must have the other carbs, have them within one to two hours of intensive exercise when your body best tolerates starches and sugars without unwanted fat gain.

• Burn stubborn fat with cardio interval training: Intervals provide greater fat loss and fitness improvements in less time than traditional aerobic exercise. More specifically, high-intensity interval training causes a large release of catecholamines (adrenaline and noradrenalin), which mobilizes stubborn fat deposits. For example, alternate between 60 seconds of maximum effort and 120 seconds of active recovery. Perform seven total rounds for a 21-minute workout, not including a five-minute warm-up and cool-down.

• Go green to be lean: Consume an unlimited amount of green veggies such as broccoli, green beans, spinach, dark, leafy lettuce and peppers. Green veggies do not count as carbs or calories in my book and are loaded with vitamins, minerals, fiber, antioxidants and phytochemicals. They also help curb hunger and keep you full between meals. But avoid corn, peas, carrots, beets and potatoes because they negatively impact your blood sugar and have little nutritional value when compared with the greener alternatives.

• Roll out for longevity: A foam roller is a self-massage tool that will help improve your tissue quality, thus reducing unwanted aches and pain. Most joint pain is a result of scarring and adhesions in the muscles above and below the joint in question. Spend 30 to 60 seconds rolling out sore and tender muscle groups both pre- and post-workout to reduce soreness and accelerate recovery from workouts and daily stress.

• Find strength in numbers: Study after study supports that when it comes to achieving lasting weight loss and fully adopting an active lifestyle, social support and accountability remain the X-factor.

Are you naughty or nice? Track your food intake to find out

Check out the iphone app MyFitnessPal. It's a great way to keep track of your food intake on the go.


If you don't have an iphone check out this online meal planner http://www.cardiocorebootcamp.ca/page/MenuPlannerDemo.html

Keep it Clean: 6 tips to avoid over eating

1. Plan ahead. Decide if this will be a treat day since it’s a special occasion and plan which treat you’re going to have depending on where you are relative to your goals. If you’re maintaining, you may decide to have a glass of wine plus a small dessert. If you’re trying to lose weight for that Christmas cruise you might want to keep this meal super Clean.

2. Don’t skip meals. Thanksgiving Day is no different than any other if you’re following The Eat-Clean Diet. Don’t overcompensate for Thanksgiving calories by skipping meals that day. If you’re starving by the time dinner is served, you’re more likely than ever to overeat.

3. Remember your portion sizes. A portion of lean protein is the size of the palm of your hand, a portion of starchy carbs fits into one cupped hand and a portion of high-water content carbs fits into two cupped hands. I serve myself slightly smaller portions for my first helping of food since I’m eating more foods than I normally would in a meal. If I’m truly hungry after that first plate, I go back for seconds, but often I find that I don’t need it.

4. Make healthier choices. Part of eating clean is learning how to make healthier choices. Pick white meat over dark, choose dishes that aren’t covered in rich sauces, fill your plate with vegetables and pass on the butter for your dinner roll. Don’t be afraid to offer to bring your own dishes to a host’s house to ensure you’ll have something you enjoy eating. If you do indulge in a dish that’s not Clean, try not to serve yourself too large a portion.

5. Eat slowly. It takes a whole day to prepare this delicious meal, don’t rush through it in ten minutes! Be mindful of how fast you are eating – enjoy each bite and chew properly. It takes twenty minutes for your stomach to register that it is full, so if you eat too quickly your body can’t tell you it’s had enough until it’s too late.

6. Limit your alcohol. Alcohol not only lowers your inhibitions, making you more likely to overindulge, it also provides you with a lot of unnecessary calories. Try the Clean Cocktails from my Eat-Clean Diet Cookbook as an alternative or do as I do and pamper yourself with a glass of water flavored with lemons and limes.