tag:blogger.com,1999:blog-55679538461145472752024-03-13T15:04:56.795-07:00Fever For FitnessLisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.comBlogger147125tag:blogger.com,1999:blog-5567953846114547275.post-6145186857555028192015-05-15T16:40:00.002-07:002015-05-15T16:43:54.011-07:00Let Your Pants Do the Talking<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: #141823; font-family: helvetica, arial, 'lucida grande', sans-serif; font-size: 14px; line-height: 19.3199996948242px; text-align: left;">I have the best clients. They keep me entertained. Today one of them wore emoticon pants and when she didn't like the exercise or me at the moment she would just point at the sad, mad or angry face. Loved it</span></div>
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<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com1tag:blogger.com,1999:blog-5567953846114547275.post-42384605721968003232015-05-15T16:31:00.000-07:002015-05-15T16:32:11.922-07:00MetCon 10 WorkoutWow. This format is amazing. Get in, Work hard, Get out. Metcon stands for Metabolic conditioning. I chose 10 exercises and I chose to use one piece of equipment-Slider disks. You do the sequence 1-4 times depending on your fitness level or time. If you can do more than 4 then next time rev up the intensity. Its a big bang for your buck in terms of intensity and calories utilized. Each exercise is preformed for 1 minute. The first 30 seconds is the base move and the second 30 seconds another element of difficulty is added<br />
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<u style="font-style: italic; font-weight: bold;">1A. ALTERNATING LATERAL LUNGES</u></div>
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1B. QUICK LATERAL LUNGES </div>
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2A. THREAD THE NEEDLE</div>
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2B. ADD PUSHUP DROP WHEN LEG IS ABDUCTED </div>
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3A. REVERSE LUNGE-RIGHT LEG BACK</div>
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3B. REVERSE LUNGE WITH REPEATER BACK LEG</div>
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4A. ALTERNATING SINGLE TRICEP PUSH UP</div>
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4B. ARM MOUNTAIN CLIMBERS</div>
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5A. REVERSE LUNGE-LEFT LEG BACK</div>
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5B. REVERSE LUNGE REPEATER BACK LEG</div>
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6A. BURPEE</div>
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6B. ADD PUSH UP DROP</div>
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7A. PLIE SLIDES</div>
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7B. FAST PLIE SLIDES</div>
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8A. HAMSTRING CURLS</div>
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8B. MOUNTAIN CLIMBER HAMSTRING CURLS</div>
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9A. FLYING LUNGES</div>
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9B. FAST SCISSORS</div>
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10A. ABDOMINAL SCOOPS</div>
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10B. LEG JACKS (OPEN AND CLOSE)</div>
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Make sure you do a proper warm up and cool down. You will love this workout. </div>
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Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-55973964265932345972015-05-12T18:42:00.000-07:002015-05-12T18:45:29.912-07:00There are Various Ways to "Hit" HIIT Training<span style="font-size: large;">First there is a difference between interval training and HIIT (High Intensity Interval Training). They are similar in many ways utilizing different work-to-rest ratios and alternating in between the two but the big difference is intensity and also rest periods or lack of. I am going to list a few different protocols for HIIT. Once you select your outline for work/rest then pick a few exercises and plug them in. </span><br />
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<span style="font-size: large;">HIIT Types</span></div>
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<ol>
<li>Little Training-60 seconds work/75 seconds recovery</li>
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<li>Example: Skater lunges/ curtsie squat</li>
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<li>Fartlek Training-speed play-varied timing 30/10, 20/20, 10/30</li>
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<li>Example: Slow jumping jack out and in/ Flying jacks</li>
</ol>
<li>30/30-Lower body/upper body/core</li>
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<li>Example: Mountain climbers/push ups/plank</li>
</ol>
<li>30/20/10-Swedish Method-Hard/harder/hardest</li>
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<li>Example: Steady state run/temp run/sprint</li>
</ol>
<li>12/8-Rest/work</li>
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<li>Example: Frog step forward and back/Frog jump</li>
</ol>
<li>Tabata 20 sec work/10 sec rest</li>
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<li>Example: Flying lunges/slow lunge touch</li>
</ol>
</ol>
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<span style="font-size: large;">Examples of HIIT for every fitness level</span></div>
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1. Beginner-1 minute walk/1 minute jog- 30/30 2 times a week</div>
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2. Intermediate-1 minute jog/1 minute run-30/30 2-3X a week -20 minutes</div>
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3. Advanced-all-out sprints 20 seconds followed by 1 minute jog Repeat for 20 minutes</div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Remember these type of workouts are not meant for every day and shouldn't last more than 20-35 minutes. If you can go longer you are doing interval training not HIIT. Have fun. </span></div>
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Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-91053338786655783662015-05-11T17:44:00.000-07:002015-05-12T18:43:20.760-07:00Bring It On Kamagon WorkoutPicked up a new toy at the IDEA Fitness convention. Here is a great workout to try. If you don't have this particular piece of equipment, you can just use a dumbbell or kettle bell.<br />
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There are 11 exercises. Perform each exercise for 1 minute and then move on to the next. On the lunging exercises switch lead leg at 30 seconds. REPEAT each round of 11 exercises as many times as you can in an hour or just one round if that is all the time you have.<br />
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<u><i><b>WALKING LUNGES</b></i></u></div>
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<b><i><u>BAT SWING</u></i></b></div>
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<b><i><u>FORWARD LUNGE ON BOSU</u></i></b></div>
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<b><i><u>HIP CIRCLES ON BOSU</u></i></b></div>
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<b><i><u>FROG JUMP FORWARD AND BACK</u></i></b></div>
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<b><i><u>SQUAT/UPRIGHT ROW/ OVERHEAD PRESS</u></i></b></div>
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<b><i><u>PLIE' SQUATS/ARM PUMPS</u></i></b></div>
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<b><i><u>BURPEES</u></i></b></div>
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<b><i><u>SQUAT/TWIST/OVERHEAD PRESS</u></i></b></div>
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<b><i><u>OUTSIDE LUNGE WITH ARM SWING</u></i></b></div>
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<b><i><u>RUSSIAN TWISTS</u></i></b></div>
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Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-31255874492924484042015-01-12T15:19:00.000-08:002015-01-12T15:19:00.214-08:00Simple Workout to start the year.I wanted to keep it simple to get back on track. <br />
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Equipment:<br />
20 lb plate<br />
Step<br />
Dumbell<br />
<br />
Start off by doing 10 reps of each exercise. Complete each round 3 times. Then complete your workout with a metabolic push. You will do the "One minute on-One minute off" drill. You perform the "On" exercise for determined amount of time. I did one minute. Immediately after you do the "On" exercise, then do the coordinating "Off" exercise for the same amount of time. You would repeat that 3-5 times and then move on to the next exercise.<br />
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<u>On</u> <br />
<br />
<ol>
<li>Push 20 lb plate on floor</li>
<li>Run up/up/down/down on step</li>
<li>Lunge side to side from top of step</li>
<li>Jump on and off of step</li>
<li>Donkey kick side to side</li>
</ol>
<br />
<br />
<u>Off</u><br />
<br />
<ol>
<li>Bicep curls</li>
<li>Overhead presses</li>
<li>Tricep kick backs</li>
<li>Flys</li>
<li>Reciprocal arm swings </li>
</ol>
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<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-24054722086128678702015-01-08T15:02:00.000-08:002015-01-08T15:02:00.079-08:00I love Harold<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdZamKrB_pJVAoCs26lrsFMp5ND6Iu26OzAYMTgpvV76gwhiZxxp1pGWBPrPajRSLlIM7dRvnnWX1GwySnSxfmu-359jB5zndScgr77CSbfm1NZcN24-ZkMh81jUEIxuz5clbWh4W2oE/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdZamKrB_pJVAoCs26lrsFMp5ND6Iu26OzAYMTgpvV76gwhiZxxp1pGWBPrPajRSLlIM7dRvnnWX1GwySnSxfmu-359jB5zndScgr77CSbfm1NZcN24-ZkMh81jUEIxuz5clbWh4W2oE/s1600/photo+1.JPG" height="300" width="400" /></a></div>
I love all of my clients and it would be hard to choose a favorite but this guy ranks right up there. Harold is 94 years of amazing. Love him. He is such an inspiration. He was sick all week but just couldn't miss his workout. He didn't use any excuses. <br />
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<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-38814884459244474242015-01-07T14:57:00.002-08:002015-01-07T15:20:34.385-08:00One twin gave up sugar, the other gave up fat. Their experiment could change YOUR life <br />
<br />
<li style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.4em;"><b>Twins Alexander and Chris Van Tulleken set out to find out which is worse </b></span></li>
<li style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.4em;"><b>They were allowed to eat as much as they wanted and exercised the same</b></span></li>
<li style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; list-style: none; margin: 0px; padding: 0px;"><span style="font-size: 1.4em;"><b>Alexander couldn't have carbs and Chris was allowed only a tiny bit of fat</b></span></li>
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<span style="font-size: 1.2em;"><span style="font-size: 10px;"><br /><br />Read more: <a href="http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html#ixzz3OBAudV2z" style="color: #003399; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none;">http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html#ixzz3OBAudV2z</a><br />Follow us: <a href="http://ec.tynt.com/b/rw?id=bBOTTqvd0r3Pooab7jrHcU&u=MailOnline" style="color: #003580; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none;" target="_blank">@MailOnline on Twitter</a> | <a href="http://ec.tynt.com/b/rf?id=bBOTTqvd0r3Pooab7jrHcU&u=DailyMail" style="color: #003580; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none;" target="_blank">DailyMail on Facebook</a></span></span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">By avoiding mirrors and scales you can fool yourself about encroaching middle-aged spread, but it's much harder when you have an identical twin with whom you can compare yourself. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">My twin Chris and I have each gained and lost a lot of weight since we qualified as doctors 11 years ago. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">At my lightest, I was 9½ st - skinny for someone who's 6ft. But then I moved to the U.S., my life became sedentary and in a few years I was 17½ st. </span></div>
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<img alt="The twins are 35 and 'both gluttons' so they 'have to pay some serious attention' to expanding waistlines" class="blkBorder img-share" src="http://i.dailymail.co.uk/i/pix/2014/01/28/article-2546975-1ADF5E3500000578-739_634x423.jpg" height="266" id="i-ae470e92" style="border: 1px solid rgb(0, 0, 0); margin: 0px; padding: 0px;" width="400" /><br />
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<span style="display: table-cell; padding-right: 10px; padding-top: 2px; vertical-align: middle;">+4</span></div>
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The twins are 35 and 'both gluttons' so they 'have to pay some serious attention' to expanding waistlines</div>
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<span style="font-size: 1.2em;">Chris was back in England at a normal weight of 12½ st and was appalled at my transformation. I was a fat version of him - a walking cautionary tale about what he could easily become.</span></div>
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<span style="font-size: 1.2em;">Weight gain and obesity can be explained by lack of willpower and self-control or by genetic and hormonal factors. But when you have one thin twin and one fat twin, it's hard to blame any of those things. </span></div>
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<span style="font-size: 1.2em;">I put it down to stress and the birth of my son, but those things didn't really explain what had changed.</span></div>
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<span style="font-size: 1.2em;">I managed to lose quite a bit of that weight while working in the developing world, but now we're 35 and both gluttons we have to pay some serious attention to our expanding waistlines.</span></div>
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<span style="font-size: 1.2em;">But here's the problem: despite being doctors - I also have a degree in public health - neither of us knew much about losing weight and eating healthily. </span></div>
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<span style="font-size: 1.2em;">These topics fall between the cracks at medical school. Yes, we understood biochemistry and food metabolism, and knew a lot about the consequences of being overweight. But which diets work, why we eat too much and why losing weight is so hard don't sit within any medical speciality. </span></div>
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<span style="color: #00b1a6; font-size: 1.6em;"><b>'Take away carbohydrates and the joy goes out of meals. And remove all fruit and veg - they all have carbs - and you get constipated'</b></span></div>
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<span style="font-size: 1.2em;">Superficially, it seems straightforward: we're all getting fat because we eat too much and don't exercise enough. Right? Well, not if you look at the debate about fat versus sugar now playing out.</span></div>
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<span style="font-size: 1.2em;">For years it was thought fat was bad for you: it made you get fat, so low-fat food was good. But the 'fat is bad' dogma is being widely challenged. Carbohydrates, including sugar, are increasingly viewed as the evil, fattening, toxic ingredient.</span></div>
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<span style="font-size: 1.2em;">But which really is worse for you? In a unique experiment for <a href="http://www.bbc.co.uk/programmes/b006mgxf" rel="nofollow" style="color: #003580; cursor: pointer; font-weight: bold; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none;" target="_blank">BBC's Horizon</a>, Chris and I set out to find the answer by going on different diets for a month. </span></div>
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<span style="font-size: 1.2em;">Identical twins like us are extremely useful in experiments because we have exactly the same genes. This means any changes we observed would be due to the diets and not genetics.</span></div>
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<span style="font-size: 1.2em;">I went on a no-carbohydrate diet - essentially no sugar - and Chris went on an extremely low-fat diet.</span></div>
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<span style="font-size: 1.2em;">We were allowed to eat as much as we wanted, except I couldn't have carbohydrates and Chris was allowed only the barest amount of fat - you need some fat to survive, so he restricted himself to food with less than 2 per cent fat. </span></div>
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<span style="font-size: 1.2em;">However, in every other respect, including our exercise levels, our lives were similar, so any changes in our bodies at the end of the experiment would be down to the diets.</span> </div>
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<a href="https://www.blogger.com/null" style="color: #003580; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px;">Preview: Sugar v Fat: The Race. Twins challenge each other</a></div>
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The van Tullekens act as guinea pigs for research about the addictiveness of sugar and fat</div>
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<span style="font-size: 1.2em;">So, not only would the programme solve our weight problems, but the results - showing whether sugar or fat was worse - would solve everyone else's!</span></div>
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<span style="font-size: 1.2em;">Let me tell you straight up that both of these diets were miserable. I thought I'd got the better deal: I could eat meat, fish, eggs and cheese. </span></div>
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<span style="font-size: 1.2em;">But take away carbohydrates and the joy goes out of meals. And remove all fruit and veg - they all have carbs - and you get constipated. Though I was never hungry, I felt slow and tired, and my breath was terrible.</span></div>
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<span style="font-size: 1.2em;">Chris on his low-fat diet didn't fare much better. He never felt full, so was constantly snacking, and like me he found that all the pleasure had gone out of meals: pasta without olive oil is boring.</span></div>
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<span style="font-size: 1.2em;">There was one saving grace: each of the diets was easy to follow because they have just one simple rule. And I also had a pretty good reason to persevere: I really thought my low-carb diet would work and I'd end up slim and healthy a month later. </span></div>
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<span style="font-size: 1.2em;">That's because the logic underpinning low-carb diets seems pretty convincing. The thinking is that carbohydrates raise your blood sugar and stimulate your body to produce insulin. </span></div>
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<span style="font-size: 1.2em;">Insulin is the hormone needed to lower blood sugar, but it has another effect: it's a growth hormone.</span></div>
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<span style="font-size: 1.2em;">It makes your body convert sugar to fat and makes that fat hard to use as a source of energy. </span></div>
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<span style="display: table-cell; padding-right: 10px; padding-top: 2px; vertical-align: middle;">+4</span></div>
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Chris van Tulleken, Amanda Ursell (Nutritionist setting up diets) and Alexander at table of food detailing what they can and can't eat on their diets</div>
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<span style="font-size: 1.2em;">This can lead to what's called metabolic syndrome, a combination of abdominal obesity, high blood pressure and raised cholesterol and other fats in your blood. This, in turn, raises your risk of type 2 diabetes, heart disease, stroke, cancer and other serious health conditions.</span></div>
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<span style="font-size: 1.2em;">This insulin hypothesis - that the key cause of people getting fat is elevated insulin, caused by eating carbs - undercuts the most basic idea about weight gain: that if you eat more calories than you burn, you will gain weight. </span></div>
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<span style="font-size: 1.2em;">This is because, according to this theory, calories from carbohydrates are worse than calories from fats. They make you fatter and more likely to die of heart attacks. Conversely fat - even saturated fats - are getting a new lease of life as a superfood. </span></div>
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<span style="font-size: 1.2em;">Well-respected scientists will tell you that if you cut out carbohydrates (thus lowering your insulin levels), it's almost impossible to gain weight. </span></div>
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<span style="font-size: 1.2em;">These scientists believe reducing our sugar intake is the only way to solve the obesity epidemic.<br />But, as our results show, it's a bit more complicated than this. Chris and I each lost weight on our diets - I lost the most, a remarkable 9lb in one month - but the other results were not at all what we had expected.</span></div>
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<span style="font-size: 1.2em;">One of the words you hear a lot when people talk about very low-carb diets is ketosis. This is where your body makes chemicals called ketones, which can act as fuel for the brain, which can't use fat. </span><span style="font-size: 1.2em;"><br /></span></div>
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<span style="color: #00b1a6;"><b><span style="font-size: 1.6em;">'Chris on his low-fat diet didn't fare much better. He never felt full, so was constantly snacking'</span></b></span></div>
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<span style="font-size: 1.2em;">But they're not great brain food. While I wasn't distracted by hunger for the month, I felt thick-headed, and this was most evident in a stock trading competition with Chris.</span></div>
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<span style="font-size: 1.2em;">We started with £100,000 of fake money and he almost tripled what I earned over an hour. </span></div>
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<span style="font-size: 1.2em;">The same was true for my physical performance. We spent a day with Nigel Mitchell, the head of nutrition at Team Sky Cycling. </span></div>
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<span style="font-size: 1.2em;">Over a series of tests - all of which involved needles and long sessions of uphill cycling - he put us through our paces. Again Chris thrashed me in every test.</span></div>
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<span style="font-size: 1.2em;">So, even though I seemed to be losing more weight, everything became harder to do. </span></div>
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<span style="font-size: 1.2em;">And the tests we did to assess our levels of blood fats and risk of diabetes at the end of the diets revealed an astonishing and concerning truth about how my body had been fuelling itself in the absence of carbs.</span></div>
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<span style="font-size: 1.2em;">While it was getting some energy from the protein in my diet, some was probably also coming from breaking down my own muscle.</span></div>
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<span style="font-size: 1.2em;">Our experiment showed that you can lose a lot of weight, as I did, on a low-carb diet, but that isn't necessarily good for you. </span></div>
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<span style="font-size: 1.2em;">You can lose weight on a low-fat diet, as Chris did - but over the long term unregulated consumption of sugar may also have negative health consequences.</span></div>
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<span style="font-size: 1.2em;">The most interesting thing we found was that we were asking the wrong question. It's not which is worse for you, fat or sugar, but rather which foods are making so many of us gain weight and why?</span></div>
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<span style="display: table-cell; padding-right: 10px; padding-top: 2px; vertical-align: middle;">+4</span></div>
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Alexander and Chris eating the foods they missed most after the end of their diets</div>
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<span style="font-size: 1.2em;">The insulin hypothesis sounds scientific, but it doesn't explain what large, independent research studies over long periods of time have shown: low-carb diets don't work for everyone or even a majority of people. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">For any diet to work you have to be able to keep it up for the rest of your life. I thought I would stick to low carbs after we finished, but having my first meal with carbs - and the boost in energy and alertness it gave me - reminded me that for a month I had been under-performing in all areas of my life, and I'd felt dreadful.</span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">The diet industry is polarised around simple debates such as fat vs sugar because there are huge amounts of money at stake.</span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">Farmers, food manufacturers, lobbyists, scientists and authors of diet books need to defend one or other side. Fortunately, you don't need to worry about any of that. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">What we discovered is that the real reason we're all getting fatter isn't fat or sugar. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">Furthermore, sugar alone isn't very addictive - only horses snack on sugar cubes and very few people gorge on boiled sweets or dry toast. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">And fat isn't really addictive either: when did you last sneak a spoonful of butter from the fridge late at night?</span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">The modern processed food industry knows this and that's why you're rarely sold the two separately - what is addictive is the combination. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">We interviewed some amazing scientists who showed us that a combination of fat and sugar (such as in milk chocolate or ice cream) has a similar effect on your brain to cocaine. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">Remove either and your tub of ice cream will be a lot less appetising and a lot less addictive. It'll have fewer calories, too.</span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">What we relish is fat/sugar combinations - chocolate, ice cream, French fries. To see the effect of these combinations on the brain - and why they might be addictive like cocaine - after the diet part of our experiment finished, I had an eye scan done by Jennifer Nasser, a nutrition professor at Drexel University in the U.S. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">This scan effectively detects dopamine, a neurotransmitter that activates the reward centres of the brain. I was scanned while I ate fatty, sugary foods: sure enough a huge surge of dopamine. </span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">So, what were our conclusions? If you want to lose weight it will be much easier if you avoid processed foods made with sugar and fat. These foods affect your brain in a completely different way from natural foods and it's hard for anyone to resist eating too much.</span></div>
<div style="font-family: Arial, Helvetica, sans-serif; font-size: 10px; min-height: 1px; padding: 0px;">
<span style="font-size: 1.2em;">And any diet that eliminates fat or sugar will be unpalatable, hard to sustain and probably be bad for your health, too.</span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 10px;"><br /><br />Read more: <a href="http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html#ixzz3OBAevejy" style="color: #003399; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none;">http://www.dailymail.co.uk/health/article-2546975/One-twin-gave-sugar-gave-fat-Their-experiment-change-YOUR-life.html#ixzz3OBAevejy</a><br />Follow us: <a href="http://ec.tynt.com/b/rw?id=bBOTTqvd0r3Pooab7jrHcU&u=MailOnline" style="color: #003580; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none;" target="_blank">@MailOnline on Twitter</a> | <a href="http://ec.tynt.com/b/rf?id=bBOTTqvd0r3Pooab7jrHcU&u=DailyMail" style="color: #003580; cursor: pointer; margin: 0px; min-height: 1px; padding: 0px; text-decoration: none;" target="_blank">DailyMail on Facebook</a></span>Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-19442661452108033592014-06-16T09:11:00.002-07:002014-06-16T09:11:50.811-07:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtG8FgOLKk2mlVOgewGSGTEp-lOwuAD_zIaze2eNPsvkLv-TSMte37U-83qE96OKc5k0CA80hJcajgYy7RDiaH4BMYN8M2TLY1-tB8AbBxINvw8cSb0Wgda8C8n5JYAmiwf9nDAS0f8io/s1600/070928a7c2f240e4326eb1ced690ceeb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtG8FgOLKk2mlVOgewGSGTEp-lOwuAD_zIaze2eNPsvkLv-TSMte37U-83qE96OKc5k0CA80hJcajgYy7RDiaH4BMYN8M2TLY1-tB8AbBxINvw8cSb0Wgda8C8n5JYAmiwf9nDAS0f8io/s1600/070928a7c2f240e4326eb1ced690ceeb.jpg" height="400" width="400" /></a></div>
<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-56753406595086318812014-03-19T18:04:00.000-07:002014-03-19T18:04:11.379-07:00Do we need Protein and How much?<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4i25ztwKHxUkbekyNjZ5a-ySoKCcQmP97vjyP7eOR9MGT-Ghu2-uNGGwvWCMOUmLC91nSGYhib6KFMC3tx2biLGtgF5INrSLnyuIMkiJZ2BoFHclsUzoGGEOczLWTxa5RcqXm7YOctA/s1600/Protein.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig4i25ztwKHxUkbekyNjZ5a-ySoKCcQmP97vjyP7eOR9MGT-Ghu2-uNGGwvWCMOUmLC91nSGYhib6KFMC3tx2biLGtgF5INrSLnyuIMkiJZ2BoFHclsUzoGGEOczLWTxa5RcqXm7YOctA/s1600/Protein.jpeg" height="271" width="400" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Proteins are an part of every organ, tissue and cell in our
bodies. We are constantly breaking down
and replacing these proteins so it is very important that we supply our bodies
with the right nutrients.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormalCxSpMiddle">
You can find protein in:<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Meats<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Eggs<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Fish<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Tofu<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Legumes<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Nuts and seeds<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Milk and Milk products<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Grains and some fruits and vegetables.<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
<br /></div>
<div class="MsoNormalCxSpMiddle">
Other lesser-known
but good sources of protein are:<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Pumpkin seeds<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Chia seeds<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Plain Greek Yogurt<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Hemp Protein<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Lentil Chips<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Roasted Soy Nuts<o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
Edamame <o:p></o:p></div>
<div class="MsoNormalCxSpMiddle">
<br /></div>
<br />
<div class="MsoNormal">
Our body uses proteins (when broken down-amino acids) as
building blocks. Our body can make some
of these proteins but there are other <u>Essential amino acids</u> that we need
to get through our diet. Our protein
demands depend on our age, activity level and size. It is recommended that 10-35% of our calories
from protein. That is about 46 g of protein for women and 56
g for men. <o:p></o:p></div>
Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-9820988536299201872014-03-03T05:42:00.003-08:002014-03-03T05:42:59.905-08:00Lean Mean Mexican Enchiladas<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDi4yKR5Ve09CEJbUNIg05lB_-KtJY7zlSOLxg3epqwigkpd4A89cDZ2fkR5MaQ00AMse-AIIx2mZz1w_r-DV-lxFxggwxM9sFYpMPRp3Ayf_b3LfX8UUrEtLuYMgynUfCvHp9Ri1Tov8/s1600/Lean+Mean+Mexican+Enchiladas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDi4yKR5Ve09CEJbUNIg05lB_-KtJY7zlSOLxg3epqwigkpd4A89cDZ2fkR5MaQ00AMse-AIIx2mZz1w_r-DV-lxFxggwxM9sFYpMPRp3Ayf_b3LfX8UUrEtLuYMgynUfCvHp9Ri1Tov8/s1600/Lean+Mean+Mexican+Enchiladas.jpg" height="400" width="300" /></a></div>
<span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">1 C chopped onion</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">1/2 cup chopped green bell peppers</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">1 TBSP olive oil</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">4 oz fat-free chicken broth</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">1 C grated zucchini (about 1 small zucchini)</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">2 C shredded, cooked skinless chicken breast</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">2 Tbsp Chopped cilantro</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">3 oz can chopped green chili peppers</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">1 tsp garlic powder</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">1 C grated reduced-fat Monterey Jack cheese</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">15 oz can red enchilada sauce</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">8 small corn tortillas</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">Preheat oven to 350. Saute' onion and bell peppers in oil and chicken broth for about 5 minutes. Add zucchini and saute' for about three minutes or until just cooked. Remove from heat and pour off any excess liquid.</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">In a large bowl, combine chicken and vegetable mixture. Add cilantro, green chili peppers and garlic powder. Mix thoroughly. Stir in 3/4 C grated cheese.</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">Layer about 1/2 C of enchilada sauce on the bottom of the pan. Pour remain enchilada sauce into a large bowl.</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">Dip tortilla into the bowl of enchilada sauce util it is completely coated on one side. Then fill with two large spoonfuls of the chicken mixture. Roll tortilla into a tube and place in baking dish, seam side down. Continue dipping and filling tortillas, and place each tortilla in baking dish so they touch.</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">Top enchiladas with remaining sauce and cheese. Cover baking dish loosely with foil and bake 12-15 minutes. Remove foil and bake 10 more minutes.</span><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><br style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;" /><span style="background-color: #fafafa; color: #333333; font-family: 'Helvetica Neue Light', HelveticaNeue-Light, 'Helvetica Neue', Helvetica, Arial, sans-serif; font-size: 14px; line-height: 19.600000381469727px; text-align: justify;">Calories 268. Servings 8. Protein 28, Fat 10, Carbs 16</span>Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-86808057144551830522014-02-25T17:03:00.001-08:002015-01-07T15:04:10.452-08:00Pilates for preventing and treating low-back pain<div class="panel-pane pane-content-field pane-field-main-img img-large-horizontal" style="background-color: white; color: #333333; font-family: 'Trebuchet MS', Helvetica, Arial; font-size: 13px; line-height: 20.982078552246094px; margin: 0px 0px 10px;">
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Pilates for preventing and treating low-back pain</div>
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<a href="http://www.gaiamtv.com/tv/mayo-clinic-back-pain?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day" style="color: #3399ff; text-decoration: none;" target="_blank">Low-back pain</a> is the most common cause of job-related disability in the United States, accord</div>
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Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-58489997617165412872014-02-15T11:16:00.002-08:002014-03-02T10:44:56.349-08:00Yummy Spicey Meat LoafI just thought I would share a recipe given to me by my friend Ashli. I made it this weekend and it is a great and healthy alternative to regular meatloaf. <br />
<br />
1Tbsp Butter<br />
2 C chopped onions<br />
1 8 oz. package presliced mushrooms (I chopped them up)<br />
3 Garlic cloves, chopped<br />
<br />
Saute in skillet about 8 minutes.<br />
<br />
3/4 C Panko<br />
1/4 C low sodium Chicken broth<br />
3 Tbsp Fresh Parsley (Chopped)<br />
1 Tbsp Low Sodium Soy sauce<br />
1 Tbsp Sriracha Hot Chile Sauce<br />
t Tbsp Worcestershire Sauce<br />
1/2 tsp freshly ground pepper<br />
1 1/2-2 lbs ground turkey<br />
1 large Egg, beaten<br />
<br />
Combine ingredients above and pat into a pan<br />
<br />
3/4 C Ketchup<br />
2 Tbsp Brown Sugar<br />
2 Tbsp Bacon Mustard<br />
<br />
Mix and pour over top of meat loaf. Bake at 350 for 45-60 minutes. YumLisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-43805479363399635022014-02-13T18:12:00.000-08:002014-03-02T10:43:52.471-08:00Double Ladder or HIIT WorkoutThis workout can be utilized a few different ways. You can perform each group of exercises for 30 seconds each and do them for 4 rounds which works well in a class setting. You can also use each group of exercises and perform them as a double ladder. Exercise A would be done 12 times and Exercise B would be done 1 time.Then do A 11 times and do Exercise B 2 times. You can see how the pattern goes. <br />
<br />
A is more strength based using heavy weights and B is more cardio based. I don't count in singles but do a rep on both Right and Left to count as 1. Each pair of exercises tries to emphasize same upper body movements to help create fatigue.<br />
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1A. Squat down and up with overhead press<br />
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1B. Jacks with overhead<br />
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2A. Curtsie squat side to side with Bicep curl<br />
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2B. Rapid fire lunges with alternating bicep curls (Front foot lunges onto step)<br />
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3A. Canoe row with lunge then press overhead (Alternate R and L Leg on each round)<br />
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3B. Long Over-the-top of step<br />
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4A. Plank Row and Twist side to side<br />
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4B. Skater Lunge Side to Side<br />
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5A. Squat with front raise<br />
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5B. Alternating squat with kick<br />
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6A. Tricep Kickbacks in lunge position (Alternate R and L Leg on step each round)<br />
6B. Lateral Squat side to side with straight arm extensions<br />
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7A. Lateral Flys<br />
7B. Step lateral touch/Jump Up (Use length of step to measure lateral movement)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbNCyayqfzIwgNEl8ih3NkyvZZOmk2Lo6CwgEEw6hLoTMP7Wqd97afi9gYj_T0hL70he-QvjNL0DtDR0MCFbKoBti9WWzEjTsafzmH3rz6-JRrqTtBj1pkP5S2hyphenhyphentBN6MJIyb6q3JE00w/s1600/IMG_1599.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbNCyayqfzIwgNEl8ih3NkyvZZOmk2Lo6CwgEEw6hLoTMP7Wqd97afi9gYj_T0hL70he-QvjNL0DtDR0MCFbKoBti9WWzEjTsafzmH3rz6-JRrqTtBj1pkP5S2hyphenhyphentBN6MJIyb6q3JE00w/s1600/IMG_1599.JPG" height="320" width="213" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGzDeV8TI5ngaB0WzVpafgvGSZTGMp2CL4k1pHAmZ1KJvqqqWigbBjUdbuZbZqn_-kxfBHb8ScGRFPWiGzxsd9jI4pkg2OjCFnc85k9i5iaW0cPCdrGmZY2Gd7V2J6UPnuIwHuhPYTv6U/s1600/IMG_1598.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGzDeV8TI5ngaB0WzVpafgvGSZTGMp2CL4k1pHAmZ1KJvqqqWigbBjUdbuZbZqn_-kxfBHb8ScGRFPWiGzxsd9jI4pkg2OjCFnc85k9i5iaW0cPCdrGmZY2Gd7V2J6UPnuIwHuhPYTv6U/s1600/IMG_1598.JPG" height="213" width="320" /></a></div>
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Have fun.<br />
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Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-43341547189286901292014-01-26T12:38:00.001-08:002014-01-26T12:43:08.994-08:00Macro nutrients-Yes Please-All of them<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEsYcjk16l8TytyClBsG17MTNhhaAOj9tzn3YQmG22OkVZCvNWhYfuTeSlbnc1FnrNzkPVidujbREj1ZqBZa6XsbsUQoZTyoNzPH2zCNeo1NscUvO6lAq6fe-_7P8fPRn4gcj2DBvJWFc/s1600/macronutrients-bodybuilding-600x185.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEsYcjk16l8TytyClBsG17MTNhhaAOj9tzn3YQmG22OkVZCvNWhYfuTeSlbnc1FnrNzkPVidujbREj1ZqBZa6XsbsUQoZTyoNzPH2zCNeo1NscUvO6lAq6fe-_7P8fPRn4gcj2DBvJWFc/s1600/macronutrients-bodybuilding-600x185.jpg" height="97" width="320" /></a></div>
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<div class="MsoNormal">
Figuring out a meal plan that can help you reach your goal
can be so overwhelming. There are the
low or no carb coaches or the protein pushers and many more. No matter where you get your advice, make
sure it is nutritionally sound. There
isn't a One-diet-fits-all meal plan. You
need to base your decisions on a few things like your basal metabolic rate,
your activity level, your food preferences, your lifestyle, your availability
to certain types of foods, etc. Just
reducing your calories may give you temporary success but you can’t base your
health solely on the number on the scale.
A huge reduction in calories can definitely produce weight loss but it
may not just be fat. Count on losing
muscle mass as well. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Below is a list of macro nutrients and why your body needs
them. After studying those lists, you
can see why it is not a great idea to radically eliminate any of them from
your diet. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Carbohydrates</u><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Carbohydrates are the
macro nutrient that we need in the largest amounts. According to the Dietary
Reference Intakes published by the USDA, 45% - 65% of calories should come from
carbohydrate. We need this amount of carbohydrate because:</span><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Carbohydrates are the body’s main source of fuel.</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Carbohydrates are easily used by the body for energy.</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">All of the tissues and cells in our body can use
glucose for energy.</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Carbohydrates are needed for the central nervous
system, the kidneys, the brain, the muscles (including the heart) to
function properly.</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Carbohydrates can be stored in the muscles and liver
and later used for energy.</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Carbohydrates are important in intestinal health and
waste elimination.</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Carbohydrates are mainly found in starchy foods (like
grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables,
beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser
amounts.</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<div class="MsoNormal">
<u>Proteins</u><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">According to the Dietary
Reference Intakes published by the USDA 10% - 35% of calories should come from
protein. Most Americans get plenty of protein, and easily meet this need by
consuming a balanced diet. We need protein for:</span><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Growth (especially important for children, teens, and
pregnant women)</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Tissue repair</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Immune function</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Making essential hormones and enzymes</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Energy when carbohydrate is not available</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Preserving lean muscle mass</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Protein is found in
meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in
smaller quantities in starchy foods and vegetables.</span><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Fats</u><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Although fats have
received a bad reputation for causing weight gain, some fat is essential for
survival. According to the Dietary Reference Intakes published by the USDA 20%
- 35% of calories should come from fat. We need this amount of fat for:</span><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Normal growth and development</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Energy (fat is the most concentrated source of energy)</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Absorbing certain vitamins ( like vitamins A, D, E, K,
and carotenoids)</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Providing cushioning for the organs</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Maintaining cell membranes</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Arial","sans-serif"; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Providing taste, consistency, and stability to foods</span><span style="font-family: "Times New Roman","serif"; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="font-family: Arial, sans-serif; font-size: 10pt;">Fat is found in meat,
poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain
products and salad dressings. There are three main types of fat, saturated fat,
unsaturated fat, and trans fat. Saturated fat (found in foods like meat,
butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried
foods, and margarines) have been shown to increase your risk for heart disease.
Replacing saturated and trans fat in your diet with unsaturated fat (found in
foods like olive oil, avocados, nuts, and canola oil) has been shown decrease
the risk of developing heart disease.</span><span style="font-family: 'Times New Roman', serif; font-size: 13.5pt;"><o:p></o:p></span></div>
Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-59858931674192744812014-01-24T06:45:00.000-08:002014-01-24T06:45:00.119-08:00Metabolic Chain- Full Body WorkoutThis workout starts out easy and then slowly kicks your butt. Every exercise flows right into the next exercise without stopping. Every round you add one rep to each exercise so at the end of the sequence you will be doing 10 of each exercise. It will take you about 20-30 minutes to complete. You can work up to doing 2-3 rounds. Enjoy. <br />
<br />
SQUAT down and then come up with OVERHEAD PRESS with dumbbells<br />
Slowly lower down arms in front and do a DEAD LIFT<br />
Come up and do straight ARM EXTENSION<br />
Lower down arms and do a BICEP CURL with a CALF RAISE<br />
Lower body down into a PLANK and do an alternating ROW<br />
Do a PUSH UP<br />
<br />
REPEAT THIS SEQUENCE 10 TIMES AND ADD A REP TO EACH EXERCISE EACH ROUNDLisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-9978571284283208612014-01-20T20:30:00.000-08:002014-01-20T20:30:00.550-08:00A Sugar is a Sugar is a Sugar ?????<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP7yJcOKJPuWNEUwv1MrSuX6pGMnKcyIsVBogKD_DRkp08kX0qNqeRuf3TdMjDx5UBNmuXD0XSmsuB704JztfR6v_rbmTE_OujhtjHtlHTVsrOYTBbbckvOxcQHVo3RYIg3iGk20fPC_E/s1600/sweetheart-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP7yJcOKJPuWNEUwv1MrSuX6pGMnKcyIsVBogKD_DRkp08kX0qNqeRuf3TdMjDx5UBNmuXD0XSmsuB704JztfR6v_rbmTE_OujhtjHtlHTVsrOYTBbbckvOxcQHVo3RYIg3iGk20fPC_E/s1600/sweetheart-2.jpg" height="316" width="400" /></a></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span>
<span style="font-size: 14.0pt; line-height: 115%;">This time of
year we are reminded of all things sweet: Gifts from our SWEETheart for the
holiday of love, Chocolates that satisfy our SWEET tooth or SWEET dreams of a
healthy new year. Beware- Being
surrounded by all things sugary can be detrimental to your health. Carbohydrates are a great fuel source and
should compose about 45% of our diet per day.
When choosing your carbohydrates you should know there are several types
of sugar and we should try and eat naturally occurring carbs and not added
sugars because not matter what, all sugars
in excess can be stored as fat. <o:p></o:p></span><br />
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">My friend,
Mary, who is a registered dietician, says a sugar is a sugar is a sugar. She put together the list below and no matter
what you call a sugar it all breaks down to the same thing; It just depends on how</span> <span style="font-size: 14.0pt; line-height: 115%;">fast.</span><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Agave Necter Barley
Malt Beet Sugar<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small;"><span style="line-height: 115%;">Brown Sugar Buttered
Syrup </span><span style="line-height: 115%;">Caramel</span></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small;"><span style="line-height: 115%;">Carob Syrup Castor
Sugar </span><span style="line-height: 115%;">Corn
syrup solids</span></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small;"><span lang="ES" style="line-height: 115%;">Crystalline Fructose </span><span style="line-height: 115%;">Dextran Diastatic
Malt</span></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Diatase Ethyl
Maltol Evaporated
Cane Juice<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Fructose Fruit Juice Fruit
Juice Concentrates<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Galactose Glucose Glucose
Solids<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Golden Sugar Golden
Syrup Granulated
Sugar<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Grape Sugar High-Fuctose
Corn Syrup Honey<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Icing Sugar Inverse
Sugar Lactose<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Malt Syrup Maltodextrin Maltose<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span lang="ES" style="font-size: xx-small; line-height: 115%;">Maple Syrup Molasses Muscovado
Sugar<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span lang="ES" style="font-size: xx-small; line-height: 115%;">Panocha Raw
sugar Refiners
Syrup<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Rice Syrup Sorbitol Sorghum
Syrup<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-size: xx-small; line-height: 115%;">Sucrose Sugar Syrup<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span lang="ES" style="font-size: xx-small; line-height: 115%;">Treacle Turbinado Sugar Yellow Sugar</span><span lang="ES"><span style="font-size: xx-small;"> </span> </span><span lang="ES"><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">A very
powerful tool when making good food choices and watching your sugar consumption
is reading the ingredient list on food
labels. We know that the farther down
the list the ingredient is, the less there is of the item. Sadly, manufacturers have learned to be very
creative. They may use two or more
different types of sugars which when listed separately there is less of them so
they can be placed further down on the list of ingredients. But when combined (Sugar is a sugar is a
sugar) they would be one of the largest quantities on the ingredient list. See example below.</span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"> <o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6DgzgkmXVCezMJ1FUkkrN5N1lsY8SvEgBzLAE7dTuYFMPGSI4-0PY-LgXVAc4JXRhLIbYAaAZfz5LH1NAbDgeirUrHj7jxf01y5Dh08NpluMUGqjGytg66OXXFvCD-akVKvBJIP9YyjM/s1600/not-so-real-ingredients-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6DgzgkmXVCezMJ1FUkkrN5N1lsY8SvEgBzLAE7dTuYFMPGSI4-0PY-LgXVAc4JXRhLIbYAaAZfz5LH1NAbDgeirUrHj7jxf01y5Dh08NpluMUGqjGytg66OXXFvCD-akVKvBJIP9YyjM/s1600/not-so-real-ingredients-1.jpg" height="293" width="400" /></a></div>
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<br /></div>
<div>
</div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Six of the
top eight ingredients are sugar.
Yikes. They are so tricky. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<br />
<div class="MsoNormal">
<span style="font-size: 14.0pt; line-height: 115%;">Take time to
choose your carbohydrates wisely. Your
health will thank you for it.<o:p></o:p></span></div>
Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-59402111789728792702014-01-19T10:00:00.002-08:002014-01-19T10:01:12.832-08:00Choose Your Hard <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ5F-DZ_gH_koNpTthnhOMO1x4cfzfnjaR2bDR03kkhy1u4oFZv32hmMu_lyAkGd7JcIJlF1ZXsQs-LvV5wohnpkiEy9V2oWspR8OHq-JVe7_gCKer6ElXDfshnXdxDqxTHcHNTShTaVs/s1600/Choos+your+hard.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ5F-DZ_gH_koNpTthnhOMO1x4cfzfnjaR2bDR03kkhy1u4oFZv32hmMu_lyAkGd7JcIJlF1ZXsQs-LvV5wohnpkiEy9V2oWspR8OHq-JVe7_gCKer6ElXDfshnXdxDqxTHcHNTShTaVs/s1600/Choos+your+hard.jpg" height="272" width="400" /></a></div>
<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-25330332946215060852014-01-19T06:38:00.000-08:002014-01-19T06:38:32.442-08:00Full Body Weighted Bar WorkoutThis is a great workout to address every body part and use minimal equipment. If you don't have a bar, use dumbbells. Enjoy<br />
<br />
12 Walking Lunges (R and L = 1 count)<br />
12 Push Presses<br />
12 Bicep Curls<br />
12 Straight Leg Dead Lifts<br />
12 Bent Over Rows<br />
12 Single Leg Dead Lifts (Do 12 on both legs)<br />
12 Over Head Tricep Extensions or Skull Crushers<br />
12 Front Squats<br />
12 Chest Presses<br />
12 Hip Lifts<br />
<br />
REPEAT AND SEE HOW MANY TIMES YOU CAN GET THROUGH THIS SEQUENCE IN AN HOURLisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-29235343365343709802013-12-02T13:51:00.003-08:002013-12-02T13:51:36.237-08:00Every Step<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji81NT5Fb8ULM7X83TT8l9BGIqjjJzz06DHwgKtQdjr2-lnvMAd46rce1OQEK85CwBpFatr6DieMUuBmBlHsVXcFAEQsYpM6Qil6AB1JF3Uw1O6uZOFKRIZ2OW_4318YQoqYkKNYMgdkU/s1600/Every+Step.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji81NT5Fb8ULM7X83TT8l9BGIqjjJzz06DHwgKtQdjr2-lnvMAd46rce1OQEK85CwBpFatr6DieMUuBmBlHsVXcFAEQsYpM6Qil6AB1JF3Uw1O6uZOFKRIZ2OW_4318YQoqYkKNYMgdkU/s400/Every+Step.jpg" width="400" /></a></div>
<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-41099900184192494052013-11-04T14:00:00.001-08:002013-11-04T14:03:23.585-08:00You Might Be Surprised How Much Sugar Is In Your Healthy ChoicesI loved this article and it is a great reminder to read your labels when making food choices. Enjoy<br />
<br />
<div class="MsoNormal" style="background: white; margin-bottom: 2.4pt; mso-line-height-alt: 12.0pt; mso-outline-level: 1;">
<span style="font-family: Georgia, serif; font-size: 24pt;">9 Surprising Foods With
More Sugar Than a Krispy Kreme Doughnut<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 18.0pt; margin-bottom: .0001pt; margin-bottom: 0in; mso-outline-level: 3;">
<b><i><span style="color: #5e7185; font-family: "Georgia","serif"; font-size: 9.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">A new report finds that
some supposedly healthy foods are actually laden with sugar.<o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="background: white; line-height: 16.8pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="color: #5e7185; font-family: "Georgia","serif"; font-size: 8.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">—By <a href="http://www.motherjones.com/authors/dana-liebelson"><b><span style="border: none windowtext 1.0pt; color: black; mso-border-alt: none windowtext 0in; padding: 0in; text-decoration: none; text-underline: none;">Dana Liebelson</span></b></a><o:p></o:p></span></i></div>
<div class="MsoNormal" style="background: white; line-height: 16.8pt; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="color: #5e7185; font-family: "Georgia","serif"; font-size: 8.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">| Fri Sep. 13, 2013 8:41 AM PDT</span></div>
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<span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 7.5pt; mso-fareast-font-family: Symbol;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="color: #333333; font-family: "Verdana","sans-serif"; font-size: 7.5pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> </span></div>
<div class="MsoNormal" style="background: white; line-height: 15.0pt; margin-bottom: .0001pt; margin-bottom: 0in; margin-left: 1.5pt; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: middle;">
<!--[if !supportLists]--><span style="color: #333333; font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 7.5pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Verdana, sans-serif; font-size: 10pt; line-height: 24pt;">It's Friday! After a long
week of work, you're probably ready to curl up on the couch with a big box of
doughnuts. But having read Gary Taubes' expose in </span><i style="font-family: Verdana, sans-serif; font-size: 10pt; line-height: 24pt;">Mother Jones</i><span style="font-family: Verdana, sans-serif; font-size: 10pt; line-height: 24pt;"> on
the sugar industry's </span><a href="http://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign" style="font-family: Verdana, sans-serif; font-size: 10pt; line-height: 24pt;" target="_blank"><span style="color: black; text-decoration: none; text-underline: none;">terrifying campaign</span></a><span style="font-family: Verdana, sans-serif; font-size: 10pt; line-height: 24pt;"> to convince the American public that
sugar won't kill you, maybe you'll reach for a "healthier" option
instead—like a green Odwalla "Super Food" smoothie.</span></div>
<div class="MsoNormal" style="background: white; line-height: 24.0pt; margin-bottom: 9.6pt; margin-left: 0in; margin-right: 0in; margin-top: 9.6pt;">
<span style="font-family: Verdana, sans-serif; font-size: 10pt;">Not so fast. According to a
new report by <a href="https://doc.research-and-analytics.csfb.com/docView?language=ENG&source=ulg&format=PDF&document_id=1022457401&serialid=atRE31ByPkIjEXa%2Fp3AyptOvIGdxTK833tLZ1E7AwlQ%3D" target="_blank"><span style="color: black; text-decoration: none; text-underline: none;">Credit Suisse</span></a>, you might be better off eating a doughnut than
some of the stuff marketed as healthy. Here are nine surprising foods that have
more sugar than a Krispy Kreme doughnut, which, at 10 grams, seems saintly in
comparison:<o:p></o:p></span></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">1. LUNA BAR: 11 GRAMS</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF7JfWcpqlVZ2nKaI0S63NmmZYTn5hKuE24SrU0t_HOWRZVQQRT9pbVH5qhvwxYp4E3ZNsz_UWLbQDj8k0K0G_Nhxuf7Z2oZVPhwg7n5lJPbuJYN6oCRHjmfWbH1xTeai_nqEgbwvwZn0/s1600/Luna+Bar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="120" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF7JfWcpqlVZ2nKaI0S63NmmZYTn5hKuE24SrU0t_HOWRZVQQRT9pbVH5qhvwxYp4E3ZNsz_UWLbQDj8k0K0G_Nhxuf7Z2oZVPhwg7n5lJPbuJYN6oCRHjmfWbH1xTeai_nqEgbwvwZn0/s400/Luna+Bar.jpg" width="400" /></a></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">2. GRANDE STARBUCKS LATTE: 17 GRAMS<o:p></o:p></span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibbolZt_Oy5V-pUm2vqgaD074XmC18zGV0QK4hg5nxhuU3PPj9DQNT5cwaOdmhXKaqBvBZh18-AGUQFDhxMPFrpgW-0q3vCkypNgLynWOcqj17mm9SMBVlACoMbuTA3WWpqO02rOlCgoY/s1600/Starbucks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="126" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibbolZt_Oy5V-pUm2vqgaD074XmC18zGV0QK4hg5nxhuU3PPj9DQNT5cwaOdmhXKaqBvBZh18-AGUQFDhxMPFrpgW-0q3vCkypNgLynWOcqj17mm9SMBVlACoMbuTA3WWpqO02rOlCgoY/s400/Starbucks.jpg" width="400" /></a></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">3. SUBWAY 6" SWEET ONION TERIYAKI CHICKEN SANDWICH:
17 GRAMS<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTrjQs8lAgjiyobCzgwR6kkgnyC4QPQarzitcVRd8AjMKd0fZilBz0BZ1jrpFTRihcS1ol6GihK5SRGFiV7CRzjr2yJqCJzJsZJG5w_oLKchV6NX64BGk0Ne79iZIE1H7Q2KTzx5r1N2g/s1600/Subway.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="121" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTrjQs8lAgjiyobCzgwR6kkgnyC4QPQarzitcVRd8AjMKd0fZilBz0BZ1jrpFTRihcS1ol6GihK5SRGFiV7CRzjr2yJqCJzJsZJG5w_oLKchV6NX64BGk0Ne79iZIE1H7Q2KTzx5r1N2g/s400/Subway.jpg" width="400" /></a></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">4. 8 OZ TROPICANA 100% ORANGE JUICE: 22 GRAMS<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitLGNVZE3MKAPJ7er6kBlk3PHumbn3Vsk22V95zCbPanAnUPH3bLee0Fw2cRpjMTtvMRhkzpJIYGbh_H10p1bgshjmK1ufI8sEBoNTxorbG9RM6cIS7PEuPCV0Top4GGqxHhQ4rIXvhQg/s1600/Juice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitLGNVZE3MKAPJ7er6kBlk3PHumbn3Vsk22V95zCbPanAnUPH3bLee0Fw2cRpjMTtvMRhkzpJIYGbh_H10p1bgshjmK1ufI8sEBoNTxorbG9RM6cIS7PEuPCV0Top4GGqxHhQ4rIXvhQg/s400/Juice.jpg" width="400" /></a><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 10pt; line-height: 24pt;"> </span></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">5. YOPLAIT ORIGINAL YOGURT: 27 GRAMS<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZZ4FCOdKa20_cDXjGg33Cyl9Rn_yxyEl_8xmydC5XAKHof9YGETTOIui7prFmCPqZFFigj3ZZPwc4n4pgKgMGn1ZHm5uNfJcn8BMD2XontUdMvAuXNywIkFIRqWJbxrbOrPMNWDyp_F8/s1600/Yogurt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZZ4FCOdKa20_cDXjGg33Cyl9Rn_yxyEl_8xmydC5XAKHof9YGETTOIui7prFmCPqZFFigj3ZZPwc4n4pgKgMGn1ZHm5uNfJcn8BMD2XontUdMvAuXNywIkFIRqWJbxrbOrPMNWDyp_F8/s400/Yogurt.jpg" width="400" /></a></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">6. 20 OZ VITAMIN WATER: 33 GRAMS<o:p></o:p></span></b></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">7. SPRINKLES RED VELVET CUPCAKE: 45 GRAMS<o:p></o:p></span></b></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">8. CALIFORNIA PIZZA KITCHEN THAI CHICKEN SALAD: 45 GRAMS<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpCPej6blpGyO0cyjmzzDiV5boRImzgHnZYYr4vLq4PovUaIziH47-qfOinvF-D5nJpMWoR1R_O2RNxgTDZ59vZo3g_8wNkH3JvuFcwF-_Rtv02DkUyJrq1AoEbICn-U_zcu8AqpNa4c/s1600/Salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpCPej6blpGyO0cyjmzzDiV5boRImzgHnZYYr4vLq4PovUaIziH47-qfOinvF-D5nJpMWoR1R_O2RNxgTDZ59vZo3g_8wNkH3JvuFcwF-_Rtv02DkUyJrq1AoEbICn-U_zcu8AqpNa4c/s400/Salad.jpg" width="400" /></a></div>
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<b><span style="font-family: Verdana, sans-serif; letter-spacing: 0.75pt; text-transform: uppercase;">9. ODWALLA SUPER FOOD SMOOTHIE (12 OZ): 50 GRAMS<o:p></o:p></span></b></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 8.5pt; line-height: 24pt;">Dana Liebelson is a reporter in<span class="apple-converted-space"> </span></span><em style="background-color: white; line-height: 24pt;"><span style="font-family: "Verdana","sans-serif";">Mother Jones'</span></em><span class="apple-converted-space" style="background-color: white; line-height: 24pt;"> Washington bureau. Her work has also
appeared in</span><em style="background-color: white; line-height: 24pt;"><span style="font-family: "Verdana","sans-serif";">The Week</span></em><span style="background-color: white; line-height: 24pt;">,</span><span class="apple-converted-space" style="background-color: white; line-height: 24pt;"> </span><em style="background-color: white; line-height: 24pt;"><span style="font-family: "Verdana","sans-serif";">TIME</span></em><span style="background-color: white; line-height: 24pt;">'s</span><span class="apple-converted-space" style="background-color: white; line-height: 24pt;"> </span><em style="background-color: white; line-height: 24pt;"><span style="font-family: "Verdana","sans-serif";">Battleland</span></em><span style="background-color: white; line-height: 24pt;">,</span><span class="apple-converted-space" style="background-color: white; line-height: 24pt;"> </span><em style="background-color: white; line-height: 24pt;"><span style="font-family: "Verdana","sans-serif";">Truthout</span></em><span style="background-color: white; line-height: 24pt;">,</span><span class="apple-converted-space" style="background-color: white; line-height: 24pt;"> </span><em style="background-color: white; line-height: 24pt;"><span style="font-family: "Verdana","sans-serif";">OtherWords</span></em><span class="apple-converted-space" style="background-color: white; line-height: 24pt;"> and<span class="apple-converted-space"> </span></span><em style="background-color: white; line-height: 24pt;"><span style="font-family: "Verdana","sans-serif";">Yahoo! News</span></em><span style="background-color: white; line-height: 24pt;">.</span><span style="background-color: white; font-family: Verdana, sans-serif; font-size: 10pt; line-height: 24pt;"> </span>Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-21157444030751791802013-10-07T13:17:00.000-07:002013-10-07T13:17:59.051-07:00Pumpkin Season Is Here<div style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px; line-height: 20px;">
It’s that time of year again! We grew up with pumpkins as Halloween icons, and of course, pumpkin pie. But this autumnal squash, the symbol of the harvest, has so much more to offer our bodies.</div>
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<div style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px; line-height: 20px;">
Pumpkin's resplendent bright orange color -- on the edible inside, as well as its skin -- lets you know it’s very high in beta-carotene (vitamin A). Beta-carotene supports healthy vision and skin, among other benefits. In fact, a serving of pumpkin can provide approximately 240-250% RDA of vitamin A.</div>
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<div style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px; line-height: 20px;">
No tricks with pumpkin, but a bevy of treats that help your body function optimally: vitamins C and E; carotenoids lutein, zeaxanthin and cryptoxanthin; B vitamins niacin, pyridoxine, folate, thiamin and pantothenic acid; and minerals copper, calcium, iron, magnesium, potassium and phosphorus. Pumpkins are low in calories, but high in good fiber, and they offer a healthy dose of good carbs.</div>
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<div style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px; line-height: 20px;">
But wait… there’s certainly more, as far as treats go. Those seeds are useful for more than just kids' craft projects. They’re delicious in a wide variety of ways, and also very nutritious, especially for men. They are concentrated sources of protein and provide very high amounts of iron, niacin, zinc and selenium. The latter two have been shown in research to nourish and support a healthy prostate. Oh, and eating pumpkin seeds can make you feel good… they’re a great source of tryptophan, the precursor to GABA, a "happy" neurochemical.</div>
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<div style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px; line-height: 20px;">
Thanks LiveSeWell.com </div>
Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com1tag:blogger.com,1999:blog-5567953846114547275.post-77417116132748986332013-09-23T12:57:00.004-07:002013-09-23T12:57:47.607-07:00Build A Better BacksideHere a just a few exercises to help shape your Gluteal muscles. <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKfpGGeFsxaeWAR6lfui_V_34xyuqhSeIVRyN_3MCYH848n9xowY8o5bFRkfTFSkp4aPoJtwxKrSYtZ_U5MPYPXiPXhBVxOA-5Uep2cj_1TwJ66JxLYADRxr5Y3MnokGpeOxK-BMysHyM/s1600/_Y7K0639.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKfpGGeFsxaeWAR6lfui_V_34xyuqhSeIVRyN_3MCYH848n9xowY8o5bFRkfTFSkp4aPoJtwxKrSYtZ_U5MPYPXiPXhBVxOA-5Uep2cj_1TwJ66JxLYADRxr5Y3MnokGpeOxK-BMysHyM/s400/_Y7K0639.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starting Position: Plank Position with all muscles engaged</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCPITIgxlGIXMLBKDTughzboUx7z6Yw7srQQ-Hs3AnbLOnB1Z3107GsFV-WQr1J0egZe1_493efqez1QCjx3Xn89L9z6XNcoe1enGifYKWE1NY53Fzml6scxEez1YfOD8tS4H3JEeQdSo/s1600/_Y7K0641.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCPITIgxlGIXMLBKDTughzboUx7z6Yw7srQQ-Hs3AnbLOnB1Z3107GsFV-WQr1J0egZe1_493efqez1QCjx3Xn89L9z6XNcoe1enGifYKWE1NY53Fzml6scxEez1YfOD8tS4H3JEeQdSo/s400/_Y7K0641.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alternate Leg Lifts holding body in a firm plank position</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWv6_ZQbGaEcfrfu3UlxweJg1c9VU5eFmUKp_bsDKHi6ldaqI4dnp3KQQ0tmMc6GqFY3sXdldOWwiSB6ueEcHv9Q0Jw-c9DrwGAFpZRfw1F_XHKfCqlMg6DPxduXPPGrf6KHQSnhBtw60/s1600/_Y7K0648.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWv6_ZQbGaEcfrfu3UlxweJg1c9VU5eFmUKp_bsDKHi6ldaqI4dnp3KQQ0tmMc6GqFY3sXdldOWwiSB6ueEcHv9Q0Jw-c9DrwGAFpZRfw1F_XHKfCqlMg6DPxduXPPGrf6KHQSnhBtw60/s400/_Y7K0648.JPG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starting Position: Curtsie squat with hips square</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhozCRVBPMt2IEsxDRAat8nZ0UWiEwA-s2R34OX0ocBLDhG-yTmeHiieQSFMx3tsLb7AoTZoopX5E7PqvmmpdddIwgpSiEaMCOkAWKFGAvcRd4sYfcNlK45WPv9IrDiKAmpwsJkdf02_K0/s1600/_Y7K0649.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhozCRVBPMt2IEsxDRAat8nZ0UWiEwA-s2R34OX0ocBLDhG-yTmeHiieQSFMx3tsLb7AoTZoopX5E7PqvmmpdddIwgpSiEaMCOkAWKFGAvcRd4sYfcNlK45WPv9IrDiKAmpwsJkdf02_K0/s400/_Y7K0649.JPG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lunge same leg outside, keep weight on inside leg and hips reaching back</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm_8GJuNXiUMV-MSTjg67SgF_8wd8VyChBlYw-WPDAQqGO1Cn4dfYsCRHIxZeqfOZ30yroP7xV7SW89Swtbb_89mAWC3_vkiRj019cUbsEs2aa_XGWUrNqHpJhS4MQPF0sU9F3pjNs2Yk/s1600/IMG_0606.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm_8GJuNXiUMV-MSTjg67SgF_8wd8VyChBlYw-WPDAQqGO1Cn4dfYsCRHIxZeqfOZ30yroP7xV7SW89Swtbb_89mAWC3_vkiRj019cUbsEs2aa_XGWUrNqHpJhS4MQPF0sU9F3pjNs2Yk/s400/IMG_0606.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starting Position: Heels together, hips elevated and open, elbow plank position</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiedCpE6UCgir5GZVxicmiSp3fp9wU12WSNGzo_QXECcQ6uWvTn_BwoVX73Hm5RtA7I27_wwy20fJ5JXDRFNTrSPzUbyX1E__Lr_KoEHwEe1K9nXakH-C_43_sscxBtt_ATThWxhupB5q0/s1600/IMG_0607.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiedCpE6UCgir5GZVxicmiSp3fp9wU12WSNGzo_QXECcQ6uWvTn_BwoVX73Hm5RtA7I27_wwy20fJ5JXDRFNTrSPzUbyX1E__Lr_KoEHwEe1K9nXakH-C_43_sscxBtt_ATThWxhupB5q0/s400/IMG_0607.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Engage glutes and raise legs upwards, core stays still and solid<br /><br /></td></tr>
</tbody></table>
Perform 3 sets each of these exercises with 12 reps slow followed by 12 reps fast. Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com1tag:blogger.com,1999:blog-5567953846114547275.post-30822796932129737022013-09-10T17:20:00.001-07:002013-09-10T17:21:03.277-07:00Exercise motivation is different in men and women<div class="MsoNormal">
Just finding the
will, desire and time to exercise can be hard.
It is scientifically proven that exercise can prolong our lives but many
are obese. We all know what we have to
do to stay healthy and yet we just can’t make ourselves. Motivation is the key to consistently exercising
and ultimately improving our health. Understanding
that men and women are usually motivated in different ways may help us overcome
some of the road blocks that keep us from working out. <o:p></o:p></div>
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<ul>
<li>Women
are generally pushed to stay active so that they feel good about themselves.</li>
<li>They
want to have a better body image and exercise to fix a certain body part. </li>
<li>They
are more in touch with their bodies and use the mind-body connection to find
good health. </li>
<li>They
exercise to maintain the energy they need to face the day-to-day demands. </li>
<li>They
don’t mind exercising in groups or classes and love the camaraderie and
friendships</li>
<li>Tend
to work their lower bodies to lean down</li>
<li> </li>
<li>Men
generally focus on strength training and muscle gain.</li>
<li>They
are motivated by measuring strength increases.
</li>
<li>Love
to compete whether it is with themselves and their weights or with others</li>
<li>Tend
to avoid group or choreography based classes</li>
<li>Tend
to work their upper bodies to bulk up</li>
</ul>
<o:p></o:p><br />
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<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div class="MsoNormal">
The lists above are just general gender tendencies and may
not exactly fit into what personally motivates you. The more we learn about what makes us tick
the more success we will have. Try new things that will keep your workouts
fresh. Staying excited about the same
thing over and over doesn't work. Change
up your workout routine every 4-6 weeks.
You have to mix things up. Your
body adapts to the same stimuli so you need to challenge your body in different
ways. <o:p></o:p></div>
<div class="MsoNormal">
Also an educated
exerciser will be empowered and motivated to keep exercising. Know that your physiology doesn't change from
the waist up or the waist down. Women
need to work their upper body and definitely add strength training to their
workout routines. Women don’t have to bulk up when using weights. Men don’t avoid your lower body. Be adventurous and try some group
classes. <o:p></o:p></div>
<br />
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Find what makes you tick and then grow from there. Never stop finding reasons to exercise. Your longevity depends on it.<o:p></o:p></div>
Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com1tag:blogger.com,1999:blog-5567953846114547275.post-70996102478384524112013-07-30T18:30:00.000-07:002013-09-23T12:58:49.131-07:00Dirty Thirty WorkoutThis is a fun but intense workout. There are two exercises per round. One is more cardio based and the other is more strength based. On the cardio side we are working on quicker movements and on the strength side we are working on more controlled movements. The person or group performing the strength exercises are in charge of the length of time at each station. The strength movement is performed 30 times hence the name "Dirty Thirty". The cardio group just keeps repeating their exercise until the strength group is done. Switch roles three times before going on to the next set of exercises. I have included pictures with the exercises we used today.<br />
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Round One<br />
1. Walking lunges with bar (Alternate Legs)<br />
2. Bicep curls on BOSU with band<br />
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Round Two<br />
1. Stairs<br />
2. Grasshoppers (Side to side is just counted as one of your thirty)<br />
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Round Three<br />
1. Jumps on and off of Step or BOSU<br />
2. Kettlebell Swings<br />
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Round Four<br />
1. Spinning in upright position<br />
2. Pull Ups<br />
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Round Five<br />
1. Ab Crunches on Ball<br />
2. Prone Plank on Ball (Circle arms 15 one direction and 15 other direction<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfUU8u_5RYNGLO93olgA_7ibAXSJy_8a1lt1KFQCunEa5otajAlTrrcuVt0qgmgXXBczINKV0pxODkUKgySgGOnX_ECNxm5Xi6vDuaCMz0XG3Chmmr4zuSJcDZNPH_m88GwuJHER_78Bs/s1600/IMG_9949.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfUU8u_5RYNGLO93olgA_7ibAXSJy_8a1lt1KFQCunEa5otajAlTrrcuVt0qgmgXXBczINKV0pxODkUKgySgGOnX_ECNxm5Xi6vDuaCMz0XG3Chmmr4zuSJcDZNPH_m88GwuJHER_78Bs/s400/IMG_9949.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Walking Lunges. Thanks to my lovely fitness model</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Usr11qF60BbA2olgmVQYNFn3hz6R1-RYUEwCZP8dwGw9ABHLO1MZ8EZA4pFkddcMgwELslLJ4LlIRfZtaF9GGrYZKXzPphNlTtI9UtFxzVGWcgGcIlFgOgfJ3P8fsynUpOE0yklGrso/s1600/IMG_9955.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Usr11qF60BbA2olgmVQYNFn3hz6R1-RYUEwCZP8dwGw9ABHLO1MZ8EZA4pFkddcMgwELslLJ4LlIRfZtaF9GGrYZKXzPphNlTtI9UtFxzVGWcgGcIlFgOgfJ3P8fsynUpOE0yklGrso/s400/IMG_9955.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bicep curls on BOSU</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlY_yKzWc97Oy7fmBWc1qXAWNnGOxUMuXBZtGKjjoet6Gu7WFRQmicBgkhaw9S1xRKLUvPOcnReQwAERgkbdDrIDM-DG0eVekh4kiU5sNzisSltNOirgGnSHCFbv-EvrJW05AVE7hhny0/s1600/IMG_9957.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlY_yKzWc97Oy7fmBWc1qXAWNnGOxUMuXBZtGKjjoet6Gu7WFRQmicBgkhaw9S1xRKLUvPOcnReQwAERgkbdDrIDM-DG0eVekh4kiU5sNzisSltNOirgGnSHCFbv-EvrJW05AVE7hhny0/s400/IMG_9957.JPG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another view of bicep curls on BOSU</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBLp8eZT52TXrazLcQkYvNaJw3eoIwY7Ut5CMeI86y1gfQr8XFAL0LtVY0YKql85cGmf9iY94kqqa8bcBzDVVZGEXJ0NiW2whMep7bb9KHKUAo1Aq5l73LYjOP8NRgWYvxzNj7Q4S9wxY/s1600/IMG_9903.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBLp8eZT52TXrazLcQkYvNaJw3eoIwY7Ut5CMeI86y1gfQr8XFAL0LtVY0YKql85cGmf9iY94kqqa8bcBzDVVZGEXJ0NiW2whMep7bb9KHKUAo1Aq5l73LYjOP8NRgWYvxzNj7Q4S9wxY/s400/IMG_9903.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Grasshopper performed by my lovely fitness models Jeanette and Tami</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlbnRWVYHcNQKqa1qmYH28ofZZHxrvX3zIV3c83yabw-ZAetYheaBjF4ilHZ8CksFlYdFFnFYRiEfDkulgZ6IVMihv7bSlTbXtMkpFCUI5F3eL3bxO_h7TODSJd83R-Stg5B-GNtMUw6o/s1600/IMG_9904.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlbnRWVYHcNQKqa1qmYH28ofZZHxrvX3zIV3c83yabw-ZAetYheaBjF4ilHZ8CksFlYdFFnFYRiEfDkulgZ6IVMihv7bSlTbXtMkpFCUI5F3eL3bxO_h7TODSJd83R-Stg5B-GNtMUw6o/s400/IMG_9904.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stairs-Just in case you didn't know what I meant. Performed by my other lovely models Michelle and Sue</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_WJjJHzYuMNa36NNv9Ds86ppN9udXm9p0FB_FsdMDGGL54pKVTgghMIEvXrZIUbEjTOn_L8Bdguo7Q5SbwUTcywH4AAaMyWkWpK9R2QiNIeZv-HCnAd7ZmvESDZ0Fj5U8GRk8FUAcuI/s1600/IMG_9909.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_WJjJHzYuMNa36NNv9Ds86ppN9udXm9p0FB_FsdMDGGL54pKVTgghMIEvXrZIUbEjTOn_L8Bdguo7Q5SbwUTcywH4AAaMyWkWpK9R2QiNIeZv-HCnAd7ZmvESDZ0Fj5U8GRk8FUAcuI/s400/IMG_9909.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another pic of the "Grasshopper"</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn9Z4yw1yFa7Ss247fjvHOLtx4b22B6q6oo_vuN5UNREXpN0f8OjVCCm8aCF1xzihE80v3RAlIcc2tBv-p-OayXruBXAJ71fq0vr3n6BKJEhmX4Iq-CChs85ZOkkZEiw31bEVVMpv-6EM/s1600/IMG_9910.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn9Z4yw1yFa7Ss247fjvHOLtx4b22B6q6oo_vuN5UNREXpN0f8OjVCCm8aCF1xzihE80v3RAlIcc2tBv-p-OayXruBXAJ71fq0vr3n6BKJEhmX4Iq-CChs85ZOkkZEiw31bEVVMpv-6EM/s400/IMG_9910.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kettlebell Swings</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjPUgOboAffDJFsqO41YHvip9V9pGW_gMVle0UzB6ILcTTkvmZ96TinFfaBQcY2gsfAVNmzRuJDfS_vwXn_JiqxPeTUj3lvMk3fydltw0AwpTuK_BX6vNTmmq-2pMrwkapPVMkyz6KGfE/s1600/IMG_9920.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjPUgOboAffDJFsqO41YHvip9V9pGW_gMVle0UzB6ILcTTkvmZ96TinFfaBQcY2gsfAVNmzRuJDfS_vwXn_JiqxPeTUj3lvMk3fydltw0AwpTuK_BX6vNTmmq-2pMrwkapPVMkyz6KGfE/s400/IMG_9920.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jumping on and off of a Step</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlPG0tvPVzM8grkUR4x5yK34t6DfePXdQCuoWOoakxJqkTQ4yTLUlPB4rl-iYDQCqNLhwvn14viYeJx30CxyApeO-kQ3xIm_KvkbPQOzou5SDbd1XpwgEe3FXr5bMyIAyNIAjfiz6UYkw/s1600/IMG_9926.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlPG0tvPVzM8grkUR4x5yK34t6DfePXdQCuoWOoakxJqkTQ4yTLUlPB4rl-iYDQCqNLhwvn14viYeJx30CxyApeO-kQ3xIm_KvkbPQOzou5SDbd1XpwgEe3FXr5bMyIAyNIAjfiz6UYkw/s400/IMG_9926.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">More Kettlebell swings</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHa3Ln69W72mFs5hipXZVtZ_yieaBrIteRGq6elJMxenxCTjZFApCCEl5NmEXxpiz6khT40dX6OT0PC9wnHcaEVrxpCl7lAicTcqdTfb00WHPIPWollR9CTi2XLtP2M-VZIjVe9VjISBA/s1600/IMG_9931.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHa3Ln69W72mFs5hipXZVtZ_yieaBrIteRGq6elJMxenxCTjZFApCCEl5NmEXxpiz6khT40dX6OT0PC9wnHcaEVrxpCl7lAicTcqdTfb00WHPIPWollR9CTi2XLtP2M-VZIjVe9VjISBA/s400/IMG_9931.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pull Up or Spinning- The Pull Up person is the counter</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7cr1wzoFHcrmz_azegRHl2M6BBYJ8kq-ka6QQnksXJS1J-l8u3eI7JSlvjjXz8ZCpNeeTCU3YJAJWea4LstxmxOe-xPCBPV0tqePSpXESk4nHjE-eA-TxtjcFa5H0xK8A8_wgYlerxNA/s1600/IMG_9933.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7cr1wzoFHcrmz_azegRHl2M6BBYJ8kq-ka6QQnksXJS1J-l8u3eI7JSlvjjXz8ZCpNeeTCU3YJAJWea4LstxmxOe-xPCBPV0tqePSpXESk4nHjE-eA-TxtjcFa5H0xK8A8_wgYlerxNA/s400/IMG_9933.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">More Pull Ups and Spinning-Try and stay standing on the bike</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pql0bQ3-CUEMHqPJ_HTVQN_XQRg_2jo3MTgJzQ3Aqd93p__J8iRvHQCGK_SSEXAWgHCViwL5YvmmrJt-Go9-9vOosKcS2zVvDiYCxHLfD2O5M5A96fXJLSK-LCdW82TtSYMuYn0kGQw/s1600/IMG_9940.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6pql0bQ3-CUEMHqPJ_HTVQN_XQRg_2jo3MTgJzQ3Aqd93p__J8iRvHQCGK_SSEXAWgHCViwL5YvmmrJt-Go9-9vOosKcS2zVvDiYCxHLfD2O5M5A96fXJLSK-LCdW82TtSYMuYn0kGQw/s400/IMG_9940.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Two are performing the crunches and two are doing the plank with elbow circles </td></tr>
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Good times had by all. Let me know if you try this.<br />
<br />
<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0tag:blogger.com,1999:blog-5567953846114547275.post-43268631205247752502013-07-30T18:08:00.000-07:002013-07-30T18:08:08.070-07:00Some Days You Just Have To Laugh At YourselfLong night-Food Poisoning, Long Morning-Too much to tell, Long Day, Didn't notice until 2 PM that I had on different shoes. Oh boy. Just have to laugh.<br />
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<br />Lisahttp://www.blogger.com/profile/08132373730044638195noreply@blogger.com0