No time to go to the gym? Short on time? Want to burn some calories? Try this...... let me know how it goes for ya!
All you need is on set of dumbbells and your own body weight!
PUSH-UPS = 100
RENEGADE ROWS = 200
BODY WEIGHT SQUATS = 300
CRUNCHES = 400
Break it up into 5 sets if you would like- just get it done!
Friday, March 23, 2012
Tuesday, March 13, 2012
Healthy/ Low Calorie Desserts!
Just because you "eat clean" doesn't mean you have to suffer!
When in the mood for something sweet- try these two tasty, low calorie, low carb. desserts!
MILK SHAKE (without the fat!)
1 cup skim milk
3-6 ice cubes
1t vanilla extract
1t Splenda or Stevia
-mix in blender until ice cubes are crushed - drink up- for only 90 calories!
Ricotta Cheese Chocolate Mousse
1/2 cup fat free Ricotta Cheese
1t coco powder
1t Splenda or Stevia
mix together
top with 12 chocolate chip morsels and 1T slivered almonds
Yum! for only 200 calories
Wednesday, March 7, 2012
10 REASONS WHY WOMEN SHOULD LIFT WEIGHTS
The majority of women steer clear of the weight room when they start an exercise program. They head straight for the cardio machines when they enter the gym because they " don't want to get too big". If you want to loss body fat and change the shape of your body- let me give you 10 reasons to limit your cardio and pick up some dumbbells!
10 REASONS TO PUMP SOME IRON:
#1 INCREASE STRENGTH: Strength training makes every day activities easier ( lifting boxes, groceries, your toddler).
#2 LOSE FAT: Each pound of muscle you gain can burn up to 50 extra calories per day and you can gain nearly 2 pounds of muscle in just 2 months by weight training just 2 days per week. Better still, you can lose 3.5 pounds of fat at the same time.
#3 NO BULKING: Research has shown that women DO NOT typically gain bulk from strength training like men do because women produce 10-30 times less testosterone than men. You will however, define and tone your muscles!
#4 HEALTHY BONES: Research shows that weight training can improve your bone density by as much as 13% in just 6 months. This becomes crucial as women age to minimize the risk of osteoporosis.
#5 IMPROVES PERFORMANCE: Hitting the weights on a regular basis can improve your overall performance in sport, your workout and decrease your risk of injury.
#6 KEEP YOURSELF HEALTHY: You already know that strength training builds stronger muscles, but did you know that it increases joint stability by strengthening ligaments and tendons? Well it does. And strong joints help prevent injury and eases the pain of osteoarthritis.
#7 STRENGTHENS YOUR HEART: Weight training can keep your heart healthy by increasing your HDL(good) cholesterol and lowering both your LDL (bad) cholesterol and blood pressure.
#8 WARDS OFF TYPE 2 DIABETES: Research has shown that regular weight training can improve glucose utilization ( the way the body processes sugar) in the body by 23 % in just 4 months. This may reduce the risk of type 2 diabetes.
#9 AGE IS IRRELEVANT!!!!!!! : It doesn't matter how old you are, strength training improvements are possible at any age! It is never too late to start!
#10 KEEPS YOU SMILING: Working out with weights has been shown to improve a woman's self-confidence and can reduces the symptoms of clinical depression.
LIFT WEIGHTS TO STAY HEALTHY!
COMMIT TO BE FIT!!!!
10 REASONS TO PUMP SOME IRON:
#1 INCREASE STRENGTH: Strength training makes every day activities easier ( lifting boxes, groceries, your toddler).
#2 LOSE FAT: Each pound of muscle you gain can burn up to 50 extra calories per day and you can gain nearly 2 pounds of muscle in just 2 months by weight training just 2 days per week. Better still, you can lose 3.5 pounds of fat at the same time.
#3 NO BULKING: Research has shown that women DO NOT typically gain bulk from strength training like men do because women produce 10-30 times less testosterone than men. You will however, define and tone your muscles!
#4 HEALTHY BONES: Research shows that weight training can improve your bone density by as much as 13% in just 6 months. This becomes crucial as women age to minimize the risk of osteoporosis.
#5 IMPROVES PERFORMANCE: Hitting the weights on a regular basis can improve your overall performance in sport, your workout and decrease your risk of injury.
#6 KEEP YOURSELF HEALTHY: You already know that strength training builds stronger muscles, but did you know that it increases joint stability by strengthening ligaments and tendons? Well it does. And strong joints help prevent injury and eases the pain of osteoarthritis.
#7 STRENGTHENS YOUR HEART: Weight training can keep your heart healthy by increasing your HDL(good) cholesterol and lowering both your LDL (bad) cholesterol and blood pressure.
#8 WARDS OFF TYPE 2 DIABETES: Research has shown that regular weight training can improve glucose utilization ( the way the body processes sugar) in the body by 23 % in just 4 months. This may reduce the risk of type 2 diabetes.
#9 AGE IS IRRELEVANT!!!!!!! : It doesn't matter how old you are, strength training improvements are possible at any age! It is never too late to start!
#10 KEEPS YOU SMILING: Working out with weights has been shown to improve a woman's self-confidence and can reduces the symptoms of clinical depression.
LIFT WEIGHTS TO STAY HEALTHY!
COMMIT TO BE FIT!!!!
Tuesday, March 6, 2012
Does it Really matter DIET I decide to do?
The best way to decide which diet is best for you is to know what makes each diet effective. Diets work because we eat fewer calories than we burn in a day.
The key to fat loss is to get your insulin levels down. This is very important due to the fact that insulin helps your body to store fat! When your insulin levels are high , fat stays put! When insulin drops, fat begins to burn!
Eating carbs, whether it is a baked potato or a bowl full of jelly-beans, is what triggers insulin release and helps push fat into your cells. This is the primary reason low-carb diets are so effective ( they lower insulin). If you can keep your intake to 25-35 grams per day your insulin levels will stay low and stored body fat will be burned throughout the day.
Protein also helps boost metabolic rate. You should try to get 1/2 to 1 gram of protein per pound of body weight per day.
The goal in fat loss is to create a carb deficit. By working out daily you are burning through your carb stores and forcing your body to drop insulin levels and burn stored fat!
So , cut back on the carbs!
Most women need 2-4 servings per day to see fat loss
Most men- 4-6
1/2 cup = 1 serving of carbs: potatoes, rice, pasta, cereal, corn, peas
1 slice of bread = 1 serving
The key to fat loss is to get your insulin levels down. This is very important due to the fact that insulin helps your body to store fat! When your insulin levels are high , fat stays put! When insulin drops, fat begins to burn!
Eating carbs, whether it is a baked potato or a bowl full of jelly-beans, is what triggers insulin release and helps push fat into your cells. This is the primary reason low-carb diets are so effective ( they lower insulin). If you can keep your intake to 25-35 grams per day your insulin levels will stay low and stored body fat will be burned throughout the day.
Protein also helps boost metabolic rate. You should try to get 1/2 to 1 gram of protein per pound of body weight per day.
The goal in fat loss is to create a carb deficit. By working out daily you are burning through your carb stores and forcing your body to drop insulin levels and burn stored fat!
So , cut back on the carbs!
Most women need 2-4 servings per day to see fat loss
Most men- 4-6
1/2 cup = 1 serving of carbs: potatoes, rice, pasta, cereal, corn, peas
1 slice of bread = 1 serving
Wednesday, February 29, 2012
THE TEN COMMANDMENTS OF FAT LOSS
#1 NO FLOUR: Avoid anything made with white flour such as bread , breadcrumbs, crackers, baked goods, and white pasta.
#2 NO SUGAR: Stay away from sugary treats like candy, cookies,cakes and other junk foods. Watch out for added sugars in salad dressing, tomato sauces, breakfast cereals, and "protein" bars.
#3 LIMIT SALT: Do your best to steer clear of salty snacks. Watch out for hidden salts in soups, canned vegetables, cheese, soy sauce, and packaged rice mixes.
#4 AVOID PROCESSED FOODS: Eat as close to nature as possible! Stay away from foods that come in a box, or stuffed in plastic- they're loaded with chemicals and additives and addictive sigars and salts.
#5 DRINK WATER: Without water, there is no life, without water, this plan will not work. Drink 8- 10 oz. glasses per day at least. More if you can.
#6 FRUITS ANSD VEGETABLES: Enjoy fruits before 12 noon and green leafy vegetables after 12 noon. 2-3 servings of fruit- 5-9 servings of vegetables. If you feel hungry- load up on vegetables!
#7 POULTRY, FISH, LEAN RED MEATS, AND EGGS: Eat skinless chicken, turkey, fish, and 1-2 times per week lean cuts of red meat. Stay away from sausage, bacon, and processed luncheon meats, fatty marbled beef and duck. Egg whites are a great source of protein at only 16 calories per egg white- eat-up!
#8 HEALTHY FATS: A tablespoon of olive oil, canola oil, or coconut oil is a great way to take in some healthy, hunger surpressing, good for your heart essential fats ( just remember fat is 9 calories per gram).
Beware of fats such as butter, margarine, lard, and shortening!
#9 DAIRY PRODUCTS: Stick with skim milk, non-fat milk, Almond milk, or Coconut milk. Non -fat Greek yogurt, cottage cheese and low fat/low sodium cheeses.
#10 GRAINS: Enjoy moderate portions ( 1 slice of bread or 1/2 cup = 1 serving) of brown rice, barley, Quinoa , Ezekiel bread, and other whole grains.
Remembering that we can workout all day..... and if we don't watch our diet ... we wont see the results we want!
#2 NO SUGAR: Stay away from sugary treats like candy, cookies,cakes and other junk foods. Watch out for added sugars in salad dressing, tomato sauces, breakfast cereals, and "protein" bars.
#3 LIMIT SALT: Do your best to steer clear of salty snacks. Watch out for hidden salts in soups, canned vegetables, cheese, soy sauce, and packaged rice mixes.
#4 AVOID PROCESSED FOODS: Eat as close to nature as possible! Stay away from foods that come in a box, or stuffed in plastic- they're loaded with chemicals and additives and addictive sigars and salts.
#5 DRINK WATER: Without water, there is no life, without water, this plan will not work. Drink 8- 10 oz. glasses per day at least. More if you can.
#6 FRUITS ANSD VEGETABLES: Enjoy fruits before 12 noon and green leafy vegetables after 12 noon. 2-3 servings of fruit- 5-9 servings of vegetables. If you feel hungry- load up on vegetables!
#7 POULTRY, FISH, LEAN RED MEATS, AND EGGS: Eat skinless chicken, turkey, fish, and 1-2 times per week lean cuts of red meat. Stay away from sausage, bacon, and processed luncheon meats, fatty marbled beef and duck. Egg whites are a great source of protein at only 16 calories per egg white- eat-up!
#8 HEALTHY FATS: A tablespoon of olive oil, canola oil, or coconut oil is a great way to take in some healthy, hunger surpressing, good for your heart essential fats ( just remember fat is 9 calories per gram).
Beware of fats such as butter, margarine, lard, and shortening!
#9 DAIRY PRODUCTS: Stick with skim milk, non-fat milk, Almond milk, or Coconut milk. Non -fat Greek yogurt, cottage cheese and low fat/low sodium cheeses.
#10 GRAINS: Enjoy moderate portions ( 1 slice of bread or 1/2 cup = 1 serving) of brown rice, barley, Quinoa , Ezekiel bread, and other whole grains.
Remembering that we can workout all day..... and if we don't watch our diet ... we wont see the results we want!
Friday, February 24, 2012
Unhealthy Eating Habits
The Disorders:
RESTRICTION: severe limitation of food intake, starving, skipping or avoiding meals, daily use of appetite suppressants or fat burners to lose weight.
OVEREATING: eating more than your body needs to sustain your daily activities.
PURGING: use of over -the-counter drugs , laxatives ( diarrhea), emetics ( vomiting), diuretics ( lose of fluids) to "rid" the body of food.
EXCESSIVE EXERCISE
DELIBERATE DEHYDRATION
FAD DIETS: diet plans that cut food groups out and promise "quick fixes" without teaching you a nutrition plan you can live with.
RESTRICTION: severe limitation of food intake, starving, skipping or avoiding meals, daily use of appetite suppressants or fat burners to lose weight.
OVEREATING: eating more than your body needs to sustain your daily activities.
PURGING: use of over -the-counter drugs , laxatives ( diarrhea), emetics ( vomiting), diuretics ( lose of fluids) to "rid" the body of food.
EXCESSIVE EXERCISE
DELIBERATE DEHYDRATION
FAD DIETS: diet plans that cut food groups out and promise "quick fixes" without teaching you a nutrition plan you can live with.
Wednesday, February 15, 2012
How long do I have to workout to be "FIT"?
A recent study in the journal of Medicine & Science in Sports & Exercise found that short bouts of exercise can be just as effective in burning calories and improving health as getting it done all at once!
If you are short on time ( as we all are these days!), don't think that you have to do 30-45 min. consecutive workout sessions to get the benefits you want!
Of course it is important to get 30min of moderate- intensity exercise 5-6 days per week- it may be easier to fit into your schedule if you workout like this:
* 15min. treadmill walk or run - first thing in the morning - before breakfast
* 20 min. dumbbell workout on your lunch hour
* 15min. stationary bike before dinner
It all adds up! No excuses!
If you are short on time ( as we all are these days!), don't think that you have to do 30-45 min. consecutive workout sessions to get the benefits you want!
Of course it is important to get 30min of moderate- intensity exercise 5-6 days per week- it may be easier to fit into your schedule if you workout like this:
* 15min. treadmill walk or run - first thing in the morning - before breakfast
* 20 min. dumbbell workout on your lunch hour
* 15min. stationary bike before dinner
It all adds up! No excuses!
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