Need to get in a workout that burns fat and tones up but are stressed for time? Well here’s a way to sneak in a 9 minute workout just about anywhere with little or no equipment needed. Everyone can find 10 minutes in their day to improve their health. Just pick out four total body exercises and repeat them for nine minutes. Each time you go through the exercises just add another rep. See how many reps you can fit in within just 9 minutes. Be prepared to be worked and re-energize afterwards. Keep you water bottle close by.
Start off doing one of each in the first set, then two, then three and so on until the 9 minutes are up. See how many reps you can fit in within 9 minutes and then try to beat your number next time you do the set.
Here is a sample of how this chain of exercises works together for a challenging workout that gets results in under 10 minutes. Click on the link below to see how this works. These guys are working together doing partner exercises which are fun to do but can also be done alone.
They are doing Burpees, Row Pull on TRX, Lunges and Sit Ups. I can tell you they were spent after 9 minutes.
Click here to see workout- http://youtu.be/e-6Yza4HYLg
Make sure you stretch and drink plenty of water afterwards.
Share on FB and recruit some of your friends to join you in the challenge.
If you are not on the Kale craze train yet, here are some reasons to get on the ride.
Kale scores as having the highest antioxidants, anti-inflammatory and anti-cancer nutrients. It’s so good for the heart and lowers cholesterol plus supports the body’s detoxification process. This stuff should be in your diet regularly. Here is one of my new found favorite ways to eat this super food thanks to “The Food Babe” for this recipe. If you’re not familiar with Vani, check out her web site at www.foodbabe.com .
Melt In Your Mouth Kale Salad-
- 1 bunch of lacinato or dinosaur kale, stems removed, rinsed and patted dry
- ⅓ cup currants (or chopped raisins)
- juice of one lemon
- 1 tbsp of olive oil
- 1 tsp local honey
- ½ cup pine nuts toasted
- salt and pepper to taste
- 4 tbsp grated raw parmesan cheese
- In a food processor, process kale into small chopped pieces
- To make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowl
- Add chopped kale, currants, pine nuts and parmesan to bowl with dressing
- Stir all ingredients together and serve
- (Optional – Save some pine nuts and/or parmesan cheese for top of salad before serving for presentation purposes)
Try this salad today and share how you liked it!
Who doesn’t want to burn fat all day long? Take a look at these quick tips you can start implementing today and get your fat burning on!
Drink Green Tea -it can boost metabolism by 4 percent! Drink it hot in cold months and keep a pitcher of this in your fridge in the warmer months. Drink it throughout the day. I use the Decaf Green Tea with Lemon Myrtle from Whole Foods.
Stay Hydrated – Keep track of how much water you are drinking. Strive for 64 oz. daily. Use a 32 oz. water bottle you can see through so it’s easy to keep track how much you are drinking. Drink up twice a day and your done!
HIIT workouts – get your HR up for 30-60 seconds, take a 15 -30 second break and repeat for 6-8 rounds. Get this done in just 15 min. a day.
Build Muscle– start strength training. You can do this at home with dumbbells or with your own body weight. Again, 10-15 minutes a day gets this done. Make sure you work legs, glutes, chest and back.
Get you ZZZZZ– 7-9 hours of sleep helps you to burn fat and less than 6 hours will help you to store fat.
Spicy Foods – add this to your meals and kick up your metabolism.
Add protein to every meal– Protein is nature’s diet pill and it takes longer to digest so it helps to boots your metabolism.
Don’t skip meals – especially breakfast! Keeps your metabolism burning fat.
These are easy tips anyone can do, so share this info with your friends and commit to turning your metabolism into a fat burning machine!!
If you have ever experienced lower back pain, and I am sure you have at one time or another, one reason could be because of tight hip flexors. (Sitting too much for starters) Here are 6 exercises that will keep your hip mobility in great shape. These exercise go far beyond helping your hips out too. They will make you sweat, give you a great workout, increase strength in your core, glutes and legs! In addition to that, these exercises will improve your posture, and strengthen your back.
My main focus today is about hip mobility. The more mobility we have, the better our bodies function for us on a daily basis, therefore improving athletic performance and protecting us from injury. Too much sitting, something most people have to fight against really messes with our hip mobility which can lead to all kinds of postural and gait problems. If you sit a lot throughout the day, then you need to do these and even if you don’t you’ll still function better with these exercises in your routine. They can be modified, done anywhere and don’t need a lick of equipment. Gives these a try and let me know how you’re doing!
Want to satisfy your sweet tooth but not blow your efforts to stay fit and healthy? Try eating frozen fruit next time you are craving something sweet. I have a sweet tooth and love a sweet treat but want to feel energized and light and stick to eating whole foods.
Frozen fruit works really well. I always keep frozen fruit in my freezer for smoothies and snacking. Pineapple, berries, melon, grapes and bananas make for a delicious sweet treat that leave you feeling satisfied without the inflammation or bloat that processed sugar and additives can leave. Because the fruit is frozen, you are forced to slow down and enjoy the flavors and textures and not rush through your dessert. Bonus- slow down and live in the moment!
If you are craving a little chocolate, try this combo-
Slice up a banana and dip one side of slices in melted dark chocolate and let set on a paper plate in the freezer. Medjool dates also work well sliced in half and dipped in dark chocolate, rolled in slivered almonds and frozen. Just a couple of these deliver a rich and decadent dessert.
These treats are easy to make, can satisfy a sweet tooth and keep you in line with your health and fitness goals.
I hope you give them a try and see just how good a sweet treat can feel!
Keep it simple and healthy!
When it comes to fruits and vegetables, do you really know what’s in your food? We all want to aim high when it comes to eating whole foods, especially fruits and vegetables. This is how we cultivate and maintain good health. Knowing the amount of pesticides that are used on our food is something not to be ignored. If you are not aware of the “dirty dozen”, you’ll want to pay attention. According to the Environmental Working Group, which actually tracks what’s in our food, they says this.-
- A single grape sample contained 15 pesticides.
- The average potato had more pesticides by weight than any other food.
- Single samples of celery, cherry tomatoes, imported snap peas and strawberries showed 13 different pesticides apiece.
For the full report go here- http://www.ewg.org/foodnews/summary.php
You can take steps to clean your produce of pesticides, dirt and germs. All you have to do is wash them in a bath of 3 parts water to one part vinegar. Soak your produce in the sink for 15 minutes and rinse.
This list is comprised the of the most sprayed fruits and vegetables, otherwise known as The Dirty Dozen!
- Spinach, Kale and Greens
- Sweet bell peppers
- Nectarines (imported)
- Cherry tomatoes
- Snap peas (imported)
The Clean Fifteen have the least pesticides.
- Sweet corn
- Sweet peas (frozen)
- Sweet potatoes
Knowing what’s in your food is important to keep you and your family as safe and healthy as possible. I recommend eating 5-9 cups of veggies and fruits a day. It may sound like a lot but if you are eating smoothies, salads and soups for meals and snacks, it easy. Buy organic as much as you can and wash your produce of harmful pesticides!
Stay healthy my friends!
Chronic stress can lead to all kinds of health problems, both physically and mentally if we don’t learn how to recognize it. It can definitely get in the way of reaching fitness goals too. It affects sleep, messes with digestion, tightens muscles causing pain and compromises the immune system, just to name a few. Net time you find yourself stressed, anxious or overwhelmed, try using these breathing exercises to regain balance and composure. Not only will you lower your blood pressure, you’ll lower your cortisol levels and feel the tension leave your body. It only takes a few minutes and it’s easy to do. You can do these anywhere and anytime!
Next time you have a need to munch on a crunchy snack, give these recipes a try. They’re healthy, super delicious and can be made to satisfy anyone’s taste. Don’t be afraid to get creative with all the different flavors out there. Kale chips surprisingly work with all kinds of flavors, including chocolate. I even got the hubby to eat these and he was asking for more. That is saying something people!
Start by cleaning and tearing apart kale into small pieces.
Next drizzle olive oil on kale and rub it into the pieces so it’s well coated.
SAVORY KALE CHIPS
Now you can decide what kind of rub you want to flavor your kale. I went to the bulk spice section at Whole Foods and bought a variety of spices and mixed them up myself into what I thought would be good. The results were delicious! I mixed cheddar cheese powder with yellow mustard powder as well as garlic powder and some vegetarian yeast.
Sprinkle the powder mixture over the kale while gently turning the kale over so all of it gets coated.
Next you want to place it over one or two sheet pans and put it in a 350 degree oven for 20 minutes.
Let chips cool and they’re ready to eat!
SWEET KALE CHIPS
For this recipe I mixed a 1T of cinnamon, 1 T of coco powder and 1 T of coconut sugar. After the olive oil, sprinkle the chocolate mixture over the kale and mix and bake.
These were surprisingly good. I really hope you try these chips and get creative with whatever flavors you enjoy!
Have you tried these, and do you have your own special mix you would love to share with me? I would love to hear from you! Please share and like this!
If you work at a computer all day long, you are at major risk for back pain, joint pain and all around body stiffness. Avoid these problems by setting a timer hourly and getting up from your desk and going for a walk and or doing these exercises. It’s a small thing to do that pays big dividends on your health and your posture will thank you!
We all know we need to be moving more. Even if we manage to get an hour of exercise in a day, the rest of the day we are most likely sitting, which still poses a health risk. Using a pedometer is a fun and easy way to track how many steps you’re actually getting in a given day. The Mayo Clinic recommends that people using pedometers first set short-term goals, such as taking an extra 1,000 steps daily for one week, and then build up to a long-term goal such as 10,000 steps. Riding a bike can count as steps if you wear the pedometer on your shoe. Keep your feet moving and you’ll be moving towards the goal of 10,000 steps before you know it. Here are some tips to help you get your steps in every day.
Set a timer and walk for 5 minutes every hour.
Try and beat your record for how many steps you take in an hour.
If you have a dog, walk your dog twice a day, 2.5 miles in the morning and 2.5 miles after work.
Wear a fitness tracker that keeps reminding you throughout the day to move more. It will prompt you to take longer routes and take the stairs.
Organize a walking group at work during lunch or with friends before or after work.
Be more inefficient with chores at home or work. Take the laundry up and down the stairs in 3 trip rather than one.
Walk in place while watching TV
Take business meetings outside and walk.
Move with your kids at the playground or in the back yard.
Listen to podcast or books on tape while walking.
Try some of these and see how fast you get to 10,000 step a day and maybe even surpass that! Your health will thank you for it and see if you don’t gain some energy and lose some weight!
What creative ways do you get more steps in during the day?