Make Your Breakfast Better NOW!

Typical breakfast foods that most people now eat include:

•    Skim Milk and a Sweet Cereal
•    Toast and Jam
•    Bagel and Cream Cheese
•    “Breakfast Bar”
•    Pancakes and Syrup (usually sugar-free/artificially flavored)
•    1 Egg with Toast

In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you know you should have in the morning.

Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with fat-free creamer and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.

In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in your clothes).
So, we’ve created 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.

1.    Add high-quality complete Protein
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl.  This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.

So, at your next breakfast, ensure you include a complete protein choice on your plate such as:

•    Eggs  - 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or poach or boil them for a quick meal on the go.

•    Whey protein – mix a scoop of whey protein with milk or water and pour this over your favorite bowl of low-sugar cereal. Or, add whey to your blender with flax seed oil, almond milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.

•    Natural nitrite-free sausage – enjoy this with fresh fruit, steamed vegetables, or toasted Ezekiel sprouted grain bread for a satisfying meal.

•    Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!

•    Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds gives you a perfectly balanced meal.

•    Natural peanut butter – paired with sprouted grain bread, 2 Tbsp of natural peanut butter provides 8-12 grams of complete protein and plenty of healthy fat.

2.    Embrace Fiber
Another important aspect missing from most breakfast plates is fiber. And no – whole wheat bread is not a good source of fiber. Neither are specialty fiber breakfasts bars that are so loaded with sugar that any fiber they do contain (usually from wood pulp) is not worth it. High-fiber meals are more satiating and filling than low protein. Fiber is also associated with lower rates of cancer and diabetes.

Here are ways to include body-beautifying, belly-filling fiber into your breakfast: 

 •    Beans – add 1/3 cup of beans to a breakfast egg burrito made with a sprouted grain wrap, or toss with scrambled eggs and add 5 grams of fiber to your plate.

•    Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.

•    Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fiber and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.

•    Sprouted grain bread with nut butter – found only in the freezer section of your grocery store, sprouted grain bread has 3 grams of fiber per slice, and nut butter has ~2 grams for a total of at least 5 grams of fiber to start your day.

•    Fresh Fruit paired with a higher protein dish (yogurt, eggs) – one apple provides about 5 grams of fiber, ½ a medium grapefruit provides 6 grams of fiber, and 1 kiwi provides about 2 grams of fiber.

•    Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal.  Two tablespoons have 8 grams of fiber, and can help balance your hormones while lowering your bad cholesterol levels.

•    Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fiber and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.

3.    Include Vegetables
Unless you have a vegetable omelet, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today. As one successful weight-loss client told me, “You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”

Try these easy ways to add more vegetables to your meal and make your breakfast perfect:

•    Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.

•    Tomatoes  and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fiber breakfast.

•    Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.

•    Potatoes – no, potatoes are not evil, and yes, they can help you lose weight. Have a small side of homemade hash browns cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fiber, and plenty of hunger-fighting, fat-burning nutrients to your diet.

References:
Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times.
Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW.
Br J Nutr. 2009 Mar;101(6):798-803.

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.
Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML.
Nutr Res. 2010 Feb;30(2):96-103.

 

Low Fat Passover Dinner -Roast Chicken with Cinnamon, Apricots and Apples

Roast Chicken with Cinnamon, Apricots and Apples

• 3 Roasting Chickens, thoroughly cleaned and cut into 8ths
• Salt, pepper and cinnamon
• Dried apricots, cut
• Cooking apples, sliced but not peeled

Spray bottom of roasting pan with passover non stick spray.
Place cut up apricots and apples on bottom of pan.
Rub chicken with mixture of salt, pepper and cinnamon.
Place chicken on top of apricots and apples.
 
Cover TIGHTLY and slow cook at 300 degrees until done (approx. 1 1/2 - 2 hrs.)
It is a good idea to check every 15 minutes and baste when necessary.

Remember, there are no specific measurements in this recipe. Use as many apples and apricots that you wish.

If you find that the apples do not provide enough liquid, you can add a bit of apple juice to pan.
Enjoy and Happy Pesach!

Low Fat Passover Breakfast

Skillet Matzah Brei

• Cooking spray
• 2 tsp. oil
• 4 matzahs
• 4 egg whites
• 1/2 tsp. onion powder, or to taste
• 1/4 tsp. salt
• 1/8 tsp. black pepper

Coat a large nonstick skillet or griddle with cooking spray and add 1/2 tsp. of the oil . Heat the skillet over medium-high heat until very hot. Meanwhile, moisten the matzah with cold water and crumble into a bowl. Add the egg whites and seasonings. Spoon half the mixture into the hot skillet or griddle as one large pancake and brown. With a wide spatula, lift the matzah an add another 1/2 tsp of oil. Turn to brown the other side. Repeat with remaining mixture and oil. Serves 4.

Calories - 157; Saturated fat - 0 g.; Total fat - 2 g.; Carbohydrates - 27 g.;
Cholesterol - 0 mg.; Sodium - 202 mg.

A Weeks Worth of Dinner Ideas!

Set aside one hour every weekend to map out your meal plan for the coming week. Then create a shopping list for the ingredients you'll need. Stock up on quick-and-healthy staples. You'll notice when you take the time to plan meals, one thing will be missing from your grocery cart—junk food. "

A WEEK OF GOOD DINNERS

SUNDAY: Broil marinated skirt steak. Serve with roasted asparagus and brown rice (stir in raisins and pecans).

MONDAY: Slice leftover steak and wrap in a whole-wheat tortilla along with pepper strips and jarred salsa.

TUESDAY: Roast a chicken (or buy one already cooked). Eat half with a baked sweet potato and steamed broccoli.

WEDNESDAY: Cook rigatoni and one bag frozen Italian vegetables. Combine with spaghetti sauce and leftover chicken.

THURDAY: Bake halibut topped with onion and a can of seasoned, diced tomatoes. Serve with quinoa and salad.

FRIDAY: Cook instant whole-grain brown rice. Top with greens, shrimp, pineapple, and sesame dressing.

SATURDAY: Grill beef and vegetable kebabs. Slice up a baking potato, toss with olive oil and salt. Grill on foil.

Chocolate Protein Muffins

Chocolate Protein Muffins

 

These muffins are a great pre or post workout snack and taste great!!!

 

Dry Ingredients

• 1 1/4 cup whole grain oats
• 1 cup whole wheat flour
• 2 1/2 tbsp unsweetened cocoa powder
• 1tbsp cinnamon (or spice of your choice)
• 2 tbsp chocolate whey protein powder
• 1 tsp baking powder
• 1/2 tsp baking soda

Wet Ingredients

• 1 large egg
• 1 cup unsweetened applesauce
• ½ unsweetened almond milk or non-fat/skim milk
• 3 tbsp honey
• 2 tbsp olive oil
• 1/2 cup dried cranberries

Instructions

1. Preheat oven to 350°F.

2. Lightly spray a 12-cup muffin pan with oil and set aside.

3. In a large bowl, mix together dry ingredients.

4. In a medium bowl, whisk together wet ingredients.

5. Make a well in the center of the dry ingredients and pour in wet ingredients all at once, stirring just until all dry ingredients are moistened. Stir in cranberries.

6. Portion batter evenly into the prepared muffin cups. Bake 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.

Nutrients per serving:
Calories: 182, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 122 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugar: 9 g, Protein:  8 g, Iron 2 mg

 OPTIONS: Instead of cranberries you can add raisins, dark chocolate chips, or almonds etc.  Get creative with them!

A Beginner’s Guide to Cardio

Walking may very well be the perfect fitness activity and—judging by its enormous following—it may also be the most popular. The healthy benefits derived from regular walking have been proven in numerous studies, and it is easy and low risk to start.

One particular eight-year study that included 13,000 people found that daily 30 minute walks greatly lowers risk of premature death when compared to people who rarely exercise.

 

Other Benefits of Walking Include:  

•    Lower blood pressure 

•    Increase in cardiovascular condition 

•    Reduced blood cholesterol 

•    Calorie burning and weight loss –yippee! 

•    Increase in bone strength

Getting Started
Never before was a fitness program so low maintenance to start—no fancy clothes, shoes or equipment necessary. All you need are a pair of comfortable shoes, clothes that are easy to move in and a bottle of water.

Before you begin your walk it is a good idea to perform a short warm up and stretching routine. This doesn’t have to be anything complicated—a walk around the house and a few simple stretches will do just fine. The key here is to warm and loosen your muscles to keep them safe from injury.

The Basics
Keep the following pointers in mind as you set out on your inaugural walk:

1.    Set Small Goals: Don’t pressure yourself into walking around the entire block just because you know your neighbor goes that far. The fact is that it will take awhile for your endurance to build, so take baby steps! Start with a simple 5 minute stroll, and increase your walking time from there.

2.    Be Comfortable: Whoa—this isn’t a race! Take your first few walks at a leisurely pace. Remember, this is a new activity for your body, so take it easy. Walk at a pace that feels comfortable, and focus on perfecting your posture with head lifted and shoulders back.

3.    Breathe: As you walk be sure to breathe deeply. If you find yourself huffing and puffing—slow down. Your body needs plenty of oxygen to propel you along, so focus on your breathing.

4.    Enjoy...How about these great outdoors? Beautiful, isn’t it? The birds are chirping, flowers are blooming and fresh air fills your lungs.

Walking is a great way to enjoy nature while getting a great workout. Don’t be afraid to have a little fun!

Your Fitness Solution
Don’t believe the common misconception that walking is only effective for beginners—with a few small changes in speed and intensity you can dramatically increase the challenge level of your walking workout. When your daily walk becomes a piece of cake add a hill to your route, or increase your total walking time.

Most experts recommend that you walk at least 30 minutes each day for optimal results. Fit your daily walks in before breakfast, on your lunch break or after dinner. Any time is the perfect time to improve your health and fitness level by taking a walk.

ARE YOUR RESOLUTIONS A FLOP? Try these 6 tactic's to make those goals a success!

Here are 6 tips to eliminate excuses and hopefully enable you to make exercise a long-term habit.

1. Don't put away your gear. Keep your workout clothes and shoes in plain site when you wake up so it's the first thing you think about. Visual cues are a wake-up call to your brain and will help keep exercise at the forefront of your mind!

2. Turn your commute into a workout. Run, Walk or Bike to work - good for you and the environment! If you take the Skytrain (Subway) or Bus get off several blocks earlier and go by foot the rest of the way. I used to work with a lady who did this everyday - ironically she made it to the office  not too long after me! I soon joined her and it was nice not to battle with crowds of people getting on/off the train. The fresh air was more effective at 'waking' me up than a cup of coffee that I would ultimately grab at the station.

 3. Invest in more workout clothes. Not having enough workout clothes can set you up with the excuse not to workout because your clothes are dirty. Look for basics that are comfy and show off your assets -- whether that's your shoulders or your abs -- so you feel good just suiting up. Having the right attire can boost you self confidence thus enabling you to push up the intensity of your workouts. For the ladies, get yourself a good supportive sports bra - there are a few great ones on the market that eliminate the 'uni-boob' - check out the tata tamer and the Hallelujah Bra. Trust me this piece of attire is worth its weight in gold....have you ever tried sprinting without one? Ouch

4. Log your workouts. Do this either online or manually in a notebook. This literally shows you how far you have come. Getting in the habit of chronicling your progress after your workout every day, for example using social media sites like Facebook or on our Website Community Page, keeps you stay accountable so that your friends know when you have exercise -- and when you've slacked off.

5. Involve your causes. Sign up for a race that requires you to look for donations dependent on your activity level. A client of mine goes the Grind for Kids during the summer - for each climb she would receive a dollar donation amount. If she didn't do the work she didn't make any extra money for her charity. Similarly you can create a goal, such as working out 3 times a week, if you miss a workout you must donate $10 towards a charity of  your choice - this will motivate you to keep exercise mandatory!

6. Make friends with class regulars. This is where CardioCore Fitness excels! Your trainer and fellow comrades keep you accountable while fostering friendships! If someone misses a class you know we are going to call you on it! Plus working out with this great group of people adds a social dynamic that is enjoyable - so why would you want to miss class?

Shrink your Waistline, and Strengthen your Heart!

What is Cardiovascular Training? 

Cardiovascular training is anything that gets your heart pumping at an elevated speed. This includes walking, jogging, bike riding, swimming, playing sports, roller skating ... you get the idea!

Cardiovascular training is used to burn calories and to improve one’s overall conditioning.

Why should I train my cardiovascular system?
Walking, jogging, biking ... they all seems to take so much effort! Why should I make myself do these when I don’t enjoy them? While cardiovascular training may seem like a chore, you will be more than willing to hop on a treadmill after reading the following benefits to cardiovascular training!

Weight Loss
Probably the most cherished side effect of cardiovascular training is losing those unwanted pounds! Since your body’s decision to store fat is based on the equation of Energy In vs. Energy Out, the more Energy Out that you have the less energy you will have to store on your waist, hips and thighs.

Conditioning
When was the last time you got winded walking up a flight of stairs? Not the greatest feeling was it? When you are wheezing and clutching your side ache, you know without a shadow of a doubt that you are out of shape! When you train your cardiovascular system you will begin to find that you don’t lose your breathe as easily under strenuous activity. Your heart becomes conditioned to pump faster on demand without sending you into a wheezing fit. Your heart is the most important muscle in your body, and if you want to enjoy the new body you are about to create, then wouldn’t you want to have a healthy heart along with it? I know of two heart surgeons who would agree with me.

Disease Prevention
Heart attack, stroke, hypertension, and diabetes are just a few of the diseases that you would be defending yourself against with cardiovascular training. By losing excess weight and conditioning your body, you arm your body against these and many other ailments.

Come Back on Wednesday to Learn how to get started with your own Beginner's Cardio Training program!

A Beginner’s Guide to Resistance Training

Still not convinced from Fridays post to pick up a set of weights?

A recent study, done by the American Heart Association, concluded that women who lift weights twice a week are able to prevent or slow weight gain and fat deposits around their waists. Since the release of this information, women everywhere are flocking to their local gyms to pump iron.

Before you begin a strength training program it is important to understand proper lifting techniques. When strength training exercises are performed correctly the benefits are countless, however, when improper techniques are used the result is often injury and frustration. Take the following tips and really make your workout count.

Breathe: You cannot emphasize the important of proper breathing enough, when it comes to lifting weights. Most people do not pay attention to their breathing pattern, and as a result they hold their breath throughout an exercise. For the best results, exhale during the exertion phase of an exercise and inhale as you return to the starting position. For example, during a bicep curl, exhale while you curl the weight and inhale as you lower the weight back down.

Pace: A common mistake among novice weight lifters is to perform exercises with quick, jerky movements. Instead, focus on making your movements fluid and controlled. Remember, you are working your muscles throughout the entire movement when you control your pace. If you move too quickly, on the other hand, you are simply using momentum, and not muscle, to get the exercise done.

Too Many: Who says that you need to match your sets and reps to the gym rat on the bench next to you? A key to avoiding injury is to start your weight lifting career with a slow and steady increase in both sets and reps. When you learn a new exercise start by only doing one set and 8-12 reps.

Too Much: When you start lifting weights for the first time it is important that you lift weights that feel light. Lifting weights that are too heavy will lead to muscle tears and strains. Injury is the number one reason that new weight lifters throw in the towel. Avoid injury by building up the weight slowly; don’t let your ego get in the way of your overall weight lifting success.

Balance: Your body is made up of 7 major muscle groups. These include your legs, abdominals, back, chest, shoulders, biceps and triceps. Many weight lifters get caught up with one or two muscle groups, namely chest and biceps, and as a result their body lacks balance. Not only does it look funny to have only one or two muscular body parts, it also sets you up for injury. Take the time to incorporate all of your major muscle groups into your weekly workouts.

Rest: Even though you are ‘pumped up’ about your new weight lifting routine, don’t overdo it! Your body needs time off to rebuild and repair muscle tissue after every workout. Start by weight lifting no more than 3 times a week, with a day off in between each workout. As a rule of thumb, never lift weights when you are still sore from your last workout. With time you will develop a routine that gives your body the proper rest time, while still getting you the results you want.

When in doubt, hire a local fitness professional to teach you the ropes. Not only will they instill proper technique, but they will also help you target and achieve your personal goals.

Come Back Tuesday to find out how to Shrink Your Waistline, and Strengthen your Heart!

50 Reasons You may be Gaining Weight!

We found this list of surprising causes of weight gain and thought it was worth sharing with you. So often we blame a lazy, convenience driven culture for the reason our population is overweight and obese. We shouldn’t overlook that so often there are genetic or other environmental factors that play just as much a part in our expanding bellies as do fast food combo meals.




Medications
The side effects of your prescription or even over-the-counter medicines can often include weight gain. Read the label, and check with your doctor prior to taking, or if you notice a sudden raise on the scale. Some common medications that have been linked with weigh gain include:
- Antidepressants
- Diabetes Medication
- Birth Control


Lifestyle
When life strikes, your health and weight can often be affected. Even minor changes or upsets in your normal routine can wreak havoc on your body. If you’ve made minor or major changes in your lifestyle to better your health, persevere even in the face of vacation and stress. The rewards are worth it! Some common lifestyle and environmental culprits are:
- Sleeplessness/Insomnia
- Consuming too much high fructose corn syrup
- Smoking cessation


General Physical Factors
Deep within your body there’s an entire world at work that you’re rarely aware of. Your genes, DNA, overall health, and other factors all play an important role in how well you lose or gain weight. Be aware of your physical health and express concern to your doctor if you think there’s a rogue agent at play.
- Menopause/Aging
- Food allergies
- Pregnancy

Disease and Illness
You’ve likely heard mention from friends or the media that some of these illnesses can be the cause behind sudden weight gain, or an inability to lose weight. It’s worth a check-up to find out what the status of your health is and to fight back against any of these diseases.
- Hypothyroidism
- Ovarian cysts
- Blood sugar imbalance


We’ve shared some of the highlights from this list of 50 Surprising Causes of Weight Gain. Learn more about these 50 weight saboteurs

DO THIS NOW: Cook with Coconut Oil/Butter

What the difference is between Coconut oil and Coconut butter? 

They are actually the same thing! Coconut oil is a solid below 78 degrees Fahrenheit and in it's solid state it is called coconut butter. 




What is Coconut Butter/Oil? 
Coconut Butter/Oil is extracted from mature coconuts that have fallen to the ground. They are split in half and the interior white flesh is shredded. These flakes are then pressed at 90 degrees Fahrenheit and the oil is extracted and filtered.

Coconut oil is in essence, a natural antibacterial, antiviral, 

antifungal, and antiprotozoal food. 

Why Should I use it?

Unlike the cooked, clogging, cholesterol-soaked, saturated animal fats found in meats and dairy products, coconut butter is a raw saturated fat containing mostly medium-chain fatty acids which the body can metabolize efficiently and convert to energy quickly. Coconut butter contains no cholesterol and does not elevate bad (LDL) cholesterol levels. By weight, Coconut butter has less calories than any other fat source.

The medium-chain fatty acids (MCFA’s) in coconut butter possess incredible properties. Unlike vegetable or canola oil, coconut oil does not turn rancid when heat is applied, and retains all its healthy properties. Coconut butter is the most stable (of any known oil/butter) at high temperatures (up to 170 degrees Fahrenheit).

Coconut oil contains lauric acid, which has anti-fungal properties. You could even try massaging between your toes if you are prone to athlete's foot. 

OK I am sold, now what do I do with it?

Coconut butter can be used as a food. It can be eaten straight or blended into a salad dressing or mixed into a smoothie Recommended daily intake: 1 to 4 tablespoons.
Coconut butter can also be used as a skin lotion. It is very effective against dry skin. 

Coconut butter should be stored in a cool, dark area. It can be refrigerated after opening, but this is not required to insure freshness. All butters and oils are light-sensitive, they should be sealed in black containers to insure no light penetrates the container and damages the oil. 

Health Benefits of Coconut Oil/Butter

• Improves digestion.
• Provides quick energy.
• Improves insulin secretion and utilization of blood glucose.
• Relieves stress on the pancreas and enzyme systems of the body.
• Can be easily absorbed and utilized by those who have trouble digesting fats or who have gallbladder disease.
• Improves calcium and magnesium absorption for the development of strong bones and teeth.
• Aids in the absorption of minerals and fat-soluble vitamins.
• Is lower in calories than any other fat.
• Supports thyroid function.
• Supports and aids the immune system.
• Helps protect against disease-causing bacteria, viruses, yeast, fungi, and parasites.
• Is heart healthy; does not increase blood cholesterol or platelet stickiness.
• Does not create free radicals like other vegetable oils and is stable under cooking temperatures.
• Helps protect the body from free-radical damage.
• Helps you to look and feel younger.
• Makes skin smooth and soft.
• Reduces the need for essential fatty acids.
• Does not deteriorate like polyunsaturated oils so has a long shelf life.

 

 

Don't Resist - Lift Weights Today!

On Tuesday, I shared how Resistance Training can reshape your body and boost your metabolism permanently. 

Today I am sharing several other benefits to body and health


Healthy Bone Density: 
Do you know millions of people are diagnosed with Osteoporosis every month? Do you also know one of the top ways to prevent having this deadly disease occur in your own body? Doctors say that resistance training is one of the best activities you can do to strengthen your bones and repel Osteoporosis.

When your muscles are resisting against the weight that is pushed or pulled your bones are also being tugged on by your tendons and ligaments. This tugging results in your bones building themselves stronger to compensate for your muscles being stronger. If your muscles were stronger than your ligaments or tendons then they would snap right off of your bones. Your body was designed in such a way that it learns from the stimulus given to it and it adapts to perform better.

Other Benefits to Resistance Training
•    Increased Strength
•    Improved Coordination
•    Raised Self Esteem
•    Renewed Confidence
•    Feel Good Endorphins
•    Feel Younger Than Ever

Come back Monday for a Beginners Guide to Resistance Training!

Burn Fat with Resistance Training

 Muscle Tone Burns Fat

Long term members of CardioCore probably know that in order to burn fat, resistance training is needed to strengthen your muscles and raise your metabolism.

But some of you new to fitness may still be associating resistance training with big burly “muscle men” and not something that a weight loss enthusiast needed. Times have changed, and we now understand the process that occurs when you perform exercises against resistance.

First your muscle fibers break down with microscopic tears as you push or pull against resistance. Then your muscles feel sore for a few days as your body mends and rebuilds the tears. During the rebuilding process your muscle fibers grow in thicker and stronger—hence the term "ripped" or “hard body”. If you neglected your muscles and stick only with cardio, then your metabolism will waste away along with your firm lean tissue.


Want firm legs, arms and abs?
Well, this is exactly how you get them. Through resistance training. Resistance training is anything that gives resistance against your muscles. The most traditional resistance training is dumbbells or barbells, but it can take on many other forms as well. Cable machines and pulley systems give great resistance, as do elastic bands and kettlebells. Using your own body weight is another way to give your muscles resistance.


“But I don’t want to look muscular and bulky.”
I cannot tell you how many times I have gotten this reaction from women when I encourage them to lift weights! The critical thing here is that in order to be fit and toned you MUST lift weights! No, don’t give me that horrified look! Resistance training can literally change your entire body, let alone your self- confidence and self-esteem, but most importantly, resistance training could possibly be the best thing that you will ever do to keep your body looking better than ever. Trust me ladies you would have to lift some seriously heavy weights and ingest testosterone to make you look bulky or manly.

Resistance Training Improves Your Metabolism: Resistance training is the one thing that we do that elevates our metabolism for hours after a workout.

Cardiovascular workouts are effective and necessary, but, after an hour of running, your metabolism is only elevated for less than an hour before going back down to normal.

Resistance training will literally raise your metabolism permanently. 

This happens because weight lifting is actually a process of breaking down muscle tissue and re-building it back stronger, firmer and more tone.

This process takes time and energy (AKA calories). Once you have added muscle tone to a given area on your body it now takes even more energy to maintain this muscle.

Why is resistance training such a metabolism booster?

When you weight train you break down muscle fibers, which takes energy to rebuild, when these muscle fibers have been rebuilt they are tighter, toner, more firm and now take more energy to maintain. Hence: a higher metabolism all day long. Simple, yet so effective!

•    1 lb of muscle burns about 50 calories a day
•    1lb of fat burns 4 calories a day 

"I want to look Toned and Sculpted"
Resistance training is responsible for the beautiful sculpted and toned look that many athletes sport. As mentioned above, resistance training breaks down muscle fibers so that they can rebuild stronger. These strengthened fibers are denser than the weaker ones that they are replacing, thus resulting in a firmer, tighter feel.

Since we know that muscles consume more energy than fat, it is safe to assume that when you increase in muscle you will also decrease in fat. (This is of course assuming that your caloric intake does not increase and that your cardiovascular activities do not decrease.) Due to this decrease in fat, the shape of your muscles will start to be unveiled by the shedding of the extra fat tissue that covers them. Now that’s body sculpting!

Come Back Friday to learn more Amazing Benefits to Resistance Training

Boost Metabolism naturally

How can I raise my metabolism? 

Here’s How:

Enjoy great food and then burn fat effortlessly in your sleep! Does that sound too good to be true? Believe it or not, the following tips have been proven to help raise your metabolism, which causes your body to burn fat 24-7. These minor changes in the way in which you eat will jump start your metabolism and turn you into a calorie burning machine. Read on for simple and easy ways to feast your way to a faster metabolism.


Before you start any weight loss plan it is important to get yourself into the right mindset. Have you started weight loss programs in the past only to abandon ship a few days later? Are you skeptical that you will ever reach your fitness and weight loss goals? Wait—don’t give up hope!

This time, instead of forcing a drastic and strict diet upon yourself, try incorporating a few of the following tips into your daily life. You don’t have to lose all of the weight at once, but you do need to make at least one small step in the right direction everyday. Remember, every journey is made up of many small steps in the right direction! Keep making healthy improvements to your lifestyle and, before you know it, you will arrive at your goal.

1) More is better
Eating small meals throughout the day increases your metabolism, while eating too few meals throughout the day kills your metabolism. The first thing that you need to know about how to eat to burn fat is this fact: Eating small meals every 3-4 waking hours will increase your metabolism and reduce fat storage. This is a proven fact that bodybuilders, models, athletes and lean people everywhere abide by.


2) Get the Good Stuff
Eat complex carbohydrates instead of simple sugars. Eat Clean - Tosca Reno has a series of books that are very helpful in outlining this! Your body is in constant need of carbohydrates to be converted into glucose and used as fuel. When your body has extra glucose it will be stored as fat for later use. Complex carbohydrates, such as whole grains, legumes, and vegetables, take longer to break down into glucose and will therefore be less likely to be stored as fat than simple carbohydrates such as table sugar, or fruit sugar. Also, complex carbohydrates often contain more nutrients than simple sugars.

3) First Things First
Eating Breakfast literally gets your engine started and gets your metabolism going. Eating right when you wake up is vital to breaking the fast your body goes into every night. Three to four hours after you eat your body shuts down your metabolism and acts as if it needs to store food. This is a great function to have if a famine breaks out and you don’t see food for weeks. Since this probably isn’t the case for you, it is pretty annoying when your body starts packing on the pounds. So, in order to communicate with your body that it is healthy, well fed, and not in need of extra fat storage, you need to start your day off with a small meal and continue to eat small meals every 3 – 4 hours.

4) No More Late Eats
Your body is most prone to store foods eaten right before bed directly as fat. Although comfort food seems to taste better right before bed, it is also more prone to stick with you when eaten late at night. One Step Weight Loss Tip: It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10 pm, finish eating for the day no later than 7pm. Once you have made this a habit, you will be ecstatic over the long- term weight loss!

5) Bottoms Up
Drink lots of water. Water is the healthiest beverage that you can drink. Water is needed for every function of your body, including the burning of fat. Try drinking a big glass of water in the morning, before meals, while exercising, and before bed.

You will be delighted with the results! Now that you have been enlightened on the dangers of popular diets and are armed with valid education on the subject of diet and weight loss—let’s move on to the next step...Resistance Training. 

Come back Wednesday to learn how this powerful act will skyrocket your resting metabolism...which means burning fat while sitting on the couch and even while sleeping.

Solution to the dieter’s dilemma

Solution to the dieter’s dilemma.

Here it is:

Forget about the quick-fix, focus instead on lifestyle.
Oh, I know—changing your lifestyle is hard - does this sound like you?

•    Switching from your daily mocha java frappacino (which is l-o-a-d-e-d with
sugar) to plain coffee is boring.

•    Resisting the urge to following your nose through the drive-thru for a quick
bite (why does fried food smell so good?) and sticking with a baggie of
carrot sticks isn’t satisfying.

•    Ignoring the couch after a long day of work (yes, I know your couch looks
lonely, but trust me it can live without you for another hour) and cranking
through an hour of exercise seems ludicrous.

•    Turning your nose up to a bowl of comforting ice cream just before bed
(preferably the kind with chocolate swirls) and reaching instead for a piece
of fresh fruit feels like torture.

So why do it?
We live in the world of give-it-to-me-now. You deserve to be happy. You deserve to have everything you desire right at your fingertips. You shouldn’t have to work for anything. I’m sorry, folks, it just doesn’t work that way.

If you want to enjoy the benefits of confidence, good health, including a lean, fit body, you have to become acquainted with one powerful virtue.

Will power.

Just because you want to eat it (a donut, a burger and fries, a candy bar, a slice of pizza...) doesn’t mean you should! It is a little thing called will power that keeps fit and healthy people at their ideal weight. If you think that the hard body that runs around your block is immune to the powerful draw of delicious fat-laden food—you’re in for a surprise! Chances are that the fitness buffs you know love unhealthy food even more than you do.

Well, why do they look so much better than me?
You already know the answer by now, but I will indulge you. They have will power to just say no to unhealthy food 9 times out of 10. Did you catch that last part? 9 times out of 10. Because even the buffest guy and thinnest gal take the occasional opportunity to treat their taste buds to something other than lean meats and veggies. But they don’t treat themselves everyday of the week.

You Can Do It To!
If you truly want to lose weight and to improve both your appearance and your health then listen up! I am not going to insult your intelligence by telling you what foods you shouldn’t eat and what exercises you should do. Chances are, you know all of that.

However, I will give you this one piece of advice that, when followed, will result in the body of your dreams:

The next time you reach for an indulgence and the little voice in your head says “Maybe I shouldn’t....” listen to that little voice. Put down the croissant and pull on your workout clothes.

Call you fitness coach to talk you down if you need to. 

Don't have a Fitness Coach? Find one here!

Want to find out ways to boost your metabolism naturally? Come back tomorrow!

MYTH: Avoid eating all FAT!

Fat has gotten a bad rap because of its high caloric content per gram, however, there are many benefits of having fats in your diet.

There’s only one type of fat you want to avoid at all costs: trans fat. This man-made fat is not only bad for your health, but it can increase lean muscle breakdown and fat storage. The fact is, you need about 20-30% of your total calories from fats, as research shows active people with lower fat intake have lower hormone and energy levels.

So be sure to consume monounsaturated and omega-3 fats, with foods such as avocados, nuts, olive oil, salmon and trout.

WHY? These fats aren’t readily stored as body fat, they are easily burned for fuel during exercise and they stimulate fat burning.

But I Still WANT TO LOSE WEIGHT!

Yesterday I told you to STOP dieting - especially if you are radically cutting your calories.

This is implemented by placing layers of restrictions on what you can eat, when you can eat it, and how much of it you can eat. All of that red tape results in you placing a less-than-normal number of calories into your mouth each day. As a result many fad dieters will see an immediate drop in weight.

If it only stopped there...

But things don’t stop there. As soon as a few pounds are lost the diet is placed back on the shelf (probably alongside a dozen other fad diet books) and life returns to normal. Let’s pretend that over the course of abiding by the fad diet you lost 10 pounds! Wow – congratulations! So now you are back to eating your normal daily quota, but a major change has happened in your body due to the lost weight.
Your calorie requirements have gotten smaller.

And since you have returned to your ‘normal’ portions only one thing will happen. You gain all of the weight back...and then some. Thus goes the dieter’s dilemma. Round and round and round you go.

There are solutions to the dieter’s dilemma - Come back Monday to find out what they are!

I warn you it's not going to be easy but the results WILL be lasting!

STOP Dieting NOW!

The Dieter’s Dilemma: Try as you might, dieting just doesn’t work

As of right now, dieting has hit an all-time high across our nation, a surprising fact in light of the record breaking obesity rates of the day. More people than ever are obese and continue to turn to dieting as a solution.

It’s not working.

According to the National Institutes of Health Studies, 98% of people who diet and lose weight gain it back within 5 years, and 90% gain back even more than they originally lost.

That’s enough to scare any dieter off the wagon and into the nearest fast food joint!
If diets don’t work, then why do we continue to dabble with them? This is a great question, and one that is easily answered. People want a quick fix to their weight problem. Results are desired immediately—not as a result of months or even years of healthy living. People are also looking for a no-brainer. Fad diets tell them what to eat, when to eat it and even how much of it to eat! No brain power required.

Why Don’t Diets Work?
Now that you have come to terms with the fact that diets simply do not work, let’s get into the nitty-gritty of why they don’t work. The average diet operates on one age old premise - cutting calories.

Come back tomorrow to learn why this is terrible solution to weight-loss!

Chipotle Flank Steak Tacos With Pineapple Salsa

Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!
 





Chipotle Flank Steak Tacos With Pineapple Salsa
Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

7 Easy Steps to Success

7 Easy Steps to Success

I know, I know—you are sick and tired of weight loss solutions being classified as “easy”, but stick with me during this series of blog posts, as I explain how it really can be easy. Most weight loss solutions fail because they only offer a partial solution to your weight gain and do not truly address your weight gain triggers. This means that the few pounds you do lose will come flying back on with astounding speed. In order to attain and sustain healthy weight loss you need to include the following seven steps:

Step 1) Education—A little know-how goes a long way
Step 2) Resistance Training—Muscle tone burns fat
Step 3) Cardio Training—Strengthen your heart, shrink your waist
Step 4) Nutrition—Eat to be fit and healthy
Step 5) Challenge—Avoid the dreaded plateau
Step 6) Support & Motivation—Guarantees your success
Step 7) Hey, this is fun!

These seven steps are what make a person lean, toned, fit and strong – for a lifetime. The following pages will dive into each topic in depth and give you all the “gems” you need to effectively reach your fitness goals.

To ensure that you get quick and permanent results I suggest that you join one of our CardioCore Fitness classes which will not only educate you, provide resistance training, cardio training, nutrition guidance, and challenging workouts, but will also provide fuel in the form of motivation and success in the form of accountability as you have a great time!

Click here to read the next in the series