FUEL YOUR WORKOUTS WITH THESE SUPERFOODS!

Oatmeal

Carbohydrates tend to get a bad rap because its converted to glucose, a form of sugar. But you do need glucose because that’s the form of fuel your muscles run on. For the best benefits, stick to slow-digesting carbohydrates such as oatmeal because it delivers a sustained blood sugar release that keeps you energized throughout your workout. Steel-cut oats are best because they digest more slowly that quick or instant oats.

Quinoa

This is one of my favourites. Quinoa is quite special because even though it's a grain, it does have high protein  content and high in heart-healthy fiber. Another important mineral found in quinoa is manganese. Manganese is an antioxidant which helps to protect your cells from free radicals.

Ginger

I  love ginger! Whenever I  make my green juices, I  always adds a piece of ginger. I  think it give them a  kick that I love. Growing up, I would drink ginger tea if I had a tummy ache but its also good for muscle pain after your workout.  It helps with stiffness and and swelling.

Almonds

Its funny, the harder you train, the more damaging the free radicals you produce. But almonds are an excellent source of anitoxidants such as flavanoids and vitamin E.

Chicken Breast

Lean chicken breast is high in protein and also carnitine. Carnitine plays an important role in fat metabolism so it's a great food to add when managing your weight.

Spinach

This is usually the base for all my green juices. Spinach is particularly high in iron which is so important in order for your red blood cells to absorb oxygen. It also contains lots of B vitamins which help to release energy from cells.  

Sweet Potatoes

Sweet potatoes are great because they are slow digesting carbohydrate which helps to stabilize blood sugars. They're also high in antioxidants.

21 DAY FIX: THE 411

According to the website, Health Research Funding, 69% of fad diets fail to achieve desired results. So it’s no surprise that many are skeptical of any new plan that comes out on the market. When I heard about the 21 Day Fix Plan, I wasn’t too convinced. Most plans that achieve sustainable results usually take at least six weeks (following a diet that does not leave you dreaming of slice bread and pasta). So before you try the 21Day Fix, here's the 411, everything you need to know before you decide to invest your time and money.

The Workouts

The 21 Day Fix includes two (2) DVD that have three (3) workouts on each. Designed to achieve intense calorie burn, its a wonder each workout takes only thirty (30) minutes. Each workout targets a different area and increases in difficulty. For those who are not quite ready to go hard right away, there is a modifier of each exercise so this workout will appeal to persons of all fitness levels. Provided with the DVDs is the guide which has a workout schedule. You will have to work out once per day everyday for the first two weeks but then double up during the last week. Wait, when will I get time to recover? the line is set up in a way that provides recovery time.

The workouts consist of:

Total Body Cardio Fix: Raises your heart rate while boosting metabolism for long-lasting weight loss results.

Upper Fix: Works your back, shoulders, arms, chest and abs for a lean upper body.

Lower Fix: Works thighs, calves and butt for a toned and shapely lower body.

Pilates Fix: Consists of core strength moves to elongate and tone the torso while tightening your thighs, butt and hips.

Cardio Fix: insanity -type workout that kicks the first cardio workout into overdrive.

Yoga Fix: Boost flexibility and relaxes your muscles to keep them in perfect tone.

The Eating Plan

Unlike most diets, there really isn't a diet with this program. The 21 Day Fix focuses on portion control, so along with the DVDs comes a set of colour-coded containers and Shakeology Shaker Cup. This takes the guess work out of how much of each food group you can have. But before all that, you will need to determine how your calorie requirement which you can easily calculate for yourself (formula is included). It then tells you how many of each container you can have each day.

Green Container: Vegetables

Purple Container: Fruits

Red Container: Proteins

Yellow Container: Carbohydrates

Blue Container: Healthy fats & Cheeses

2 Orange Containers: Seeds and Dressings

Shakeology Cup

The good thing about the program is that its so simply.  Just fill up your containers and go. I love that it focuses on portion control because this is key for any plan to work.

You are allowed to drink almond milk, coconut milk, fruit juice and coconut water three times week but you will have to give up a a yellow container if you do. If you are feeling hungry, you can add another container of veggies.

The Verdict

This program is a win for me. The workouts are great for all fitness levels, a modifier for beginners or those with knee or back issues (me!) and the standard for those up for the challenge. I love that the workouts are only thirty (30) minutes so it can fit into anyone's schedule (come on, if you're serious, you can find 30 minutes).

Money-Back Guarantee

Beach Body promises that if you don't get the results you want, you can simply send the program back within 30 days of purchase and receive a full refund. This is evidence of how confident the company is that you will get the results you want. Plus, there is a great offer going on right now where you can get the 21 Day Fix Challenge Pack which includes free access to Beach Body On Demand (you can sample hundred of Beach Body videos), 30-day supply of Shakeology (super-protein shake) and discount shipping.

Get the 21 Day Fix Challenge Pack here!

Announcement!

So I have exciting news!!! I'll be starting a 21 Day Fix Challenge group on May 17th. For those of you who have been considering this program or want to go through a another round, I'll be starting a challenge group on May 17th where we can share our struggles and triumphs and keep each other accountable. For more information, you can email me here.   

I'd love to hear any questions you may have so please leave a comment below!

HOW I PREPPED FOR MY 5K RACE!

So I will be the first to tell you: I HATE running. I don't even think 'hate' is strong enough word for my abhorrence for running. But, surprise, surprise, it's another one of those things in life that is so hard to get a liking to, no matter how good you know it is for you. That's probably one of the few reasons I signed up to do a 5K race for the third time.` I still consider myself a beginner since I do it so infrequently but there are a few tricks that I've found that helps me to push through. So, if you have a 5K race coming up or just want to know how I prep for my race, keep scrolling!

      

Catch Some ZZZ's

Quality sleep is critical to doing well in your race. I try to get quality sleep at least two nights in a row. I also try to keep my schedule pretty clear so that I'm not mentally and physically drained.

Eat Some Food!

A misconception many have when prepping for a 5K race is that they need to carb-load. Let me clear this up: carb-loading is only necessary for races lasting 90-minutes or longer. What's the likelihood that's you're still running at 90 minutes? Very unlikely. So what do you eat to prep for your race? Make sure to eat breakfast consisting of complex carbs like oatmeal (my fave!) with some protein (surprise, hard-boiled egg). Lunch may include protein but not too much since it takes longer for digest and healthy carbs (you're not carb loading but you still don't want to deplete your muscles stores of glycogen). Having a light snack that digests easily such as a banana two hours before will also ensure you have enough energy to make it through the race.

Hydrate!

Here in Orlando, the humidity will knock you out faster than anything will so make sure you keep yourself hydrated. While water is great, sport drinks can help replenish electrolytes lost when the weather heats up.

Warm Up!

Just as you would warm up for an workout routine, you need to warm up before your race. That is if you want to spare yourself further discomfort from cramps. Come on, just getting through the race is harder enough. Try to get there early and start warming up at least 25 minutes before with stretches and a few 30 second sprints.

Have Fun!

If this is your first 5K, don't compare yourself too much to the other runners. Just have fun, don't forget to breathe and use this experience as the starting point to your journey.

KETTELBELLS VS DUMBBELLS: WHICH IS THE RIGHT HOME WORKOUT EQUIPMENT FOR YOU?

Trends come and go all the time and in the fitness industry, it's no different. One of the latest trends is the rising popularity of the kettlebell weight sets. Said to build strength, burn fat and improve cardiovascular fitness, have kettlebells come to dethrone traditional dumbbells as the strength training king?!

Well...it depends on what you're goal is. Let me explain.

If you're trying to build muscle and improve strength..

Your best bet will be sticking to traditional dumbbells and barbells if you're trying to improve muscle size and get stronger. Why? That's because kettlebells are pretty limited in terms of their size or weight. The biggest kettlebell goes up to roughly 105 pounds so if you're already lifting more than that, you'll need to find another piece of equipment to gain more strength. Another win for dumbbells is that you're able to adapt them to your needs. You can always add more weight to the bar unlike with a kettlebell (if you have a 10 pound kettlebell, you can't just slap on another 10 pounds).

Limitations in the weight available are not the only reason dumbbells may be a better choice. For instance, if you're doing a front squat with the heaviest kettlebell you can lift, it becomes less of exercise for legs and more about upper body strength. So if your aim for a particular exercise is to challenge your legs, after a certain point kettlebell weights just wouldn't be the best tool to use.

That isn't to say kettlebells are useless...

Because of the unique shape of the kettlebells (it's center of gravity changes during the exercise), its much like most other things we may lift on a day to day basis. In other words, it helps to build functional strength. Also, unlike dumbbells which target only a few muscle groups at a time, kettlebells activate more muscles per exercise leading to more fat burn and weight loss. With kettlebells, you'll also find improvement in your power endurance, or your muscles’ability to repeatedly perform fast, powerful movements during an extended period of time.

So there are benefits to both home workout equipment and there's no need to choose between the two. You can have the best of both worlds by incorporating both into your routine to achieve your best results.

Have you tried working out with kettlebells? Tell me how YOU think it measures up to dumbbells.

Fem FITNESS Tips for Working Out With Weak Knees

Years ago, I had a friend who desperately wanted to lose weight. I suggested we work out together since its always more fun doing it with a friend but she always had the used the "I have bad knees" excuse. I had never experienced knee pain until recently so I could not relate to the experience. The idea, though, that knee pain or any other joint paint should prevent you from living the life you wanted just didn't sit well with me. I just didn't believe in limiting myself like that. Around that time, I had sprained my ankle and was nervous about working out while it healed. In time, my ankle healed completely and I lost ten pounds with regular exercise and mindful eating! The point is: Giving up on fitness goals is simple not an option. YOU CAN DO THIS. Sitting down and giving up does not strengthen those weak joints. Proper exercises do. So get moving and try these exercises to help you strengthen those knee joints.

Reverse Lunges

Start with your shoulders back and your hands resting at your sides. Take a big step back with one leg so that you're standing with your feet apart. Lower your hips to the floor until your opposite  knee forms a 90-degree angle (do not let it pass you toes). Push yourself up. Most of the strength should come from your front leg. Return your back leg to the starting position. Repeat with the other leg.

Romainian Deadlifts

Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, and with your knees slightly bent. Arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back. Now squeeze your butt to slowly pull yourself up (avoid using your back).

Hip Thrusts

Lie on your back with the hands by your side and your knees bent, shoulder width apart. Pushing up with your heels, lift your hips off the floor while keeping your back straight. Slowly go back to the starting position as you breathe in.

30 Day Clean Eating Challenge is HERE!!!

It would not be a new year if many did not set goals that they hope to accomplish. Most often, though, these goals are made with very little thought as to how these goals are going to be achieved. It's not surprising, then, why many fall off the wagon and never quite seem to know how to get back on. Having a clear plan in mind and how these goals will benefit you will help you not only to get started and make progress but also persevere even when you experience setbacks.

Weight loss goals are no different. Its not enough to just want to lose weight. Think of it, if you're at home and you want to go downtown or into the city, its not enough to just say you want to. You need to think about how you will get there. You may have a car or you may not. You may need to purchase a bus ticket or even walk. The bottom line is, you have to have a plan. 

I have set particular goals for myself this year. My goals include eating cleaner and increasing body strength and flexibility and leading an overall active lifestyle. So I've come up with a 30 Day Clean Eating Challenge to help me jump start these goals and well as help those of you who have been wanting to improve your eating habits and fitness. Click here to receive the workout guide! the  I received a lot of feedback from you wanting join me on this challenge. I hope it will help to achieve your goals and help to take the guess work out of how you're going to do it. I look forward to hearing from you about how this plan has worked for it or if it doesn't. This is not a one size fits all but I would love to hear from you areas that can be improved on. But you won't be able to do that if you don't give it a try. I will be there with you, posting my own progress, challenges and tips on my Facebook or Instagram page. Working on a goal with others to support you is always better than going it alone so come join the fun! 

Sculpt Your Best Booty With These 3 Moves!

Thanks to stars like J. Lo, Beyonce, Kim Kardashian, Nicki Minaj and now Iggy Azaelea, having an ample booty is no longer a bad thing. One of the biggest trends in fitness right now is how to achieve a bigger and rounder derriere. Believe me, squats have never been this popular.

I've put together a few of my favourite exercises to achieve a firmer and rounder backside. They're pretty simple and can be done with or without weight. If you want larger glutes and quads, I suggest using weights, starting out with light weights until you get stronger and you can increase the weights. But for those who are absolutely fine with your butt just the way it is and you just want to firm and tone, I suggest doing lots of repetition with your own body weight. Now, I must say even though these celebrities do work how to achieve their bodies, a lot of them were naturally born with a larger backside. So if you are flat as a pancake, don't expect to look like Nicki Minaj. Instead of trying to look like someone else, focus on achieving a better YOU. By keeping your expectation realistic, you're way more likely to stick to your fitness goals.

Plie Squat

4 sets of 20 repetitions

Glute Bridge

4 sets of 20 repetitions

Donkey Kicks

4 sets of 20 repetitions each leg

Top Tips for Staying Motivated!

Always Have a Plan

Have you ever heard the saying, "Those who fail to plan, plan to fail?" If you haven't, please take note! Every goal you set, whether its getting into shape, going back to school or saving towards a house, needs to have a plan. How will you get to your desired destination if you don't plan a route to get you there? That's right! So grab a calendar and schedule work out sessions. How many days a week will you work out? Which body parts do you want to focus on and when? What will your meals be like? How will you assess your progress? These are all things that you need to figure out if you're going to be successful in achieving your fitness goals. Also, don't even think of making a mental note. I've tried this many times and I can tell you that writing things down works. A lot of us are visual creatures so we respond better when we see what we're working with.

Keep track of progress

As was briefly touched on in the previous point, you need to keep track of your progress. This doesn't mean just writing down measurements or your weight, but you can take before and after selfies or challenge yourself with an exercise move. Say you started out with only being able to 10 squats per set. Eventually, you'll find yourself being able to more with each set.  If you stick to your lean eating plan and workout sessions, you will see changes even if its not so obvious to others. This is help keep you motivated to keep pushing until you real your ultimate goal.

Change your Outlook

I get it. Workouts can be hard. Trying to fit it into your already crammed schedule is always a struggle. After a while, you start to think of it as another thing that needs to get done...like a CHORE. STOP! Working out is "me time" to blow off steam and you're guaranteed to be in a better mood once you're done. Just as a day at the spa does your body good, so does workout . If you look at it that way, it's not so daunting right?

Plan for Lazy Days

Yeah, we all have those days when getting to the gym or working out outside seems feels like too much of a hassle or its just not convenient that day. That doesn't mean you get a free pass. There are so many resources online where you can find free  workout videos that can be done in the privacy of your home. You don't need gas. Your outfit doesn't have to look cute. Just grab your mat, some light weight if you have and you're ready to get your sweat on!

Mix Things Up!

Truth be told: I've never stuck to one routine for more than four week. That's just me and I get bored with my routine very . That's why I always mix things up by trying new workout routines that strike my interest. You may want to try Pilates one week or a HIIT class next week. Go for it! Even if you don't like it, at least you've narrowed down the list of what works for you on your journey to a healthier and fitter you!

December Challenge

Hey, guys! After getting such a positive feedback from the 200 squat challenge, I've decided to incorporate other lower body exercises to get your best legs and butt. You can add this to your regular routine or use it kick-start your 2014 resolution to a active and healthier lifestyle. Please join me to get a better you. Your biggest critic is you so challenge yourself. You can do it!

So How Fit Are You?

About two weeks ago, I had gone downstairs to fix myself something to eat before I got settled down to work. I had popped a bag of popcorn and picked up a medium sized Julie mango for dinner (I prefer to eat light in the evenings to avoid the almost inevitable energy dip after eating in addition to the fact that I’m just tired). I took my meal up to my bedroom but realized I forgot my bottle of water. As I was making my second trip upstairs, I decided to run upstairs as I had usually done not more than a few months ago. Needless to say, I was a bit surprised when I found that these stairs aren’t that easy to sprint up. I know my exercise routine had been on hiatus for a while but surely walking up and down these stairs everyday must have counted for something. So it got me thinking: what does it really mean to be fit? How do you even really know how fit you are? And, how can you improve fitness?

Your level of Fitness really refers to your body’s ability to meet the demands of physical task s while still having energy and strength to feel as good as possible. This doesn’t mean you have to be an athlete but it does mean that you should be able to be and feel at your best as this lowers your risk for certain non-communicable lifestyle diseases. The basic components of fitness include the following:

·         Agility - your ability to perform a series of power movements in rapid succession in opposing directions

·         Balance - your ability to control the body's position, whether its stationary (e.g. boat pose) or while moving

·         Cardiovascular Endurance – your the heart's ability to deliver blood to working muscles and their ability to use it (think long distance running)

·         Co-ordination - your  ability to put together all components so that effective movements are achieved

·         Flexibility – your ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (think of a leg split)

·         Local Muscle Endurance - a single muscle's ability to perform sustained work (riding a bike)

·         Power – your ability to exert the most muscular contraction immediately in a fiery burst of movements. The two components of power are strength and speed. (think of Usain Bolt in a sprint race)

·         Strength - the extent to which your muscles can exert force by contracting against resistance

·         Strength Endurance – your muscle's ability to perform a maximum contraction time after time

So now that you know what fitness is and the components that are involved, how do you know how fit you are – or if you’re even fit at all?

I’ve found a few simple tests that will help me to determine my fitness level. If you want to know just how fit you are, try them out too!

The 3-Minute Test (Measures (cardiovascular) fitness level based on how quickly your heart rate returns to usual after exercise.

What you’ll need:

•  Stopwatch
• 12”-step
•   Metronome (www.metronomeonline.com)

What to do: Set the metronome to 96 beats per minute. Stand facing the step. When ready to begin, start the stopwatch and march up and down on the step to the metronome beat (up, up, down, down) for 3 successive minutes. (You can rest if you need to, but remain standing.) When time is up, stop immediately, sit down and count your pulse (use your wrist or neck) for one full minute.

Results:

Chicks	18-25	26-35	36-45	46-55	56-65	65+
Excellent	52-81	58-80	51-84	63-91	60-92	70-92
Good	85-93	85-92	89-96	95-101	97-103	96-101
Above Average	96-102	95-101	100-104	104-110	106-111	104-111
Average	104-110	104-110	107-112	113-118	113-118	116-121
Below Average	113-120	113-119	115-120	120-124	119-127	123-126
Poor	122-131	122-129	124-132	126-132	129-135	128-133
Very Poor	135-169	134-171	137-169	137-171	141-174	135-155

Dudes	18-25	26-35	36-45	46-55	56-65	65+
Excellent	50-76	51-76	49-76	56-82	60-77	59-81
Good	79-84	79-85	80-88	87-93	86-94	87-92
Above Average	88-93	88-94	92-88	95-101	97-100	94-102
Average	95-100	96-102	100-105	103-111	103-109	104-110
Below Average	102-107	104-110	108-113	113-119	111-117	114-118
Poor	111-119	114-121	116-124	121-126	119-128	121-126
Very Poor	124-157	126-161	130-163	131-159	131-154	130-151

The Crunch Test (Measures abdominal strength and endurance)

What you’ll need:

•  Stopwatch
•   Ruler

What to do: Lie on your back with your knees bent.  Your feet should be flat on the floor and your heels are about 18 inches away from your butt. Place your arms at your sides with your palms facing down. Place a ruler next to your fingertips in this position and measure 6 inches further. Put a piece of tape to mark the spot.

Throughout the test, your hands must remain on the floor. Lift your head, neck and shoulder blades off the floor, using your abdominal muscles, and allowing fingers to slide to the 6-inch marker.  Return to the floor for one rep. Do as many as you can for 60 seconds but only counting the reps that your fingers actually reached the marker.

Results:

Dudes	< 35 years	35-44 years	> 45 years
Excellent	60	50	40
Good	45	40	25
Marginal	30	25	15
Needs Work	15	10	5

Chicks	< 35 years	35-44 years	> 45 years
Excellent	50	40	30
Good	40	25	15
Marginal	25	15	10
Needs Work	10	6	4

The Push-Up Test (Measures Muscular strength and endurance)

What you’ll need:

•  Stopwatch
•  Friend

What to do: Dudes can assume a traditional push-up position and chicks can use the modified version (where you’re on your knees). Push yourself up with arms fully extended and then lower yourself until your chest is about three inches from the floor. Do as many as you can in one minute.

Results:

Dudes	20-29	30-39	40-49	50-59	60+
Excellent	> 54	> 44	> 39	> 34	> 29
Good	45-54	35-44	30-39	25-34	20-29
Average	35-44	24-34	20-29	15-24	10-19
Poor	20-34	15-24	12-19	8-14	5-9
Very Poor	< 20	< 15	< 12	< 8	< 5

Chicks	20-29	30-39	40-49	50-59	60+
Excellent	>48	>39	>34	>29	>19
Good	34-48	25-39	20-34	15-29	5-19
Average	17-33	12-24	8-19	6-14	3-4
Poor	6-16	4-11	3-7	2-5	1-2
Very Poor	< 6	< 4	< 3	< 2	< 1

My Results:

For the step-up test, I came in at disappointing “below average”. I guess my cardio fitness has plenty room for improvement. Fortunately for me, the others tests were a bit more heartening. I completed 35 reps which put me somewhere between “marginal” and “good” and considering I’m not a gal for crunches (Hey, there are way more fun and interesting ways to engage my abs than the standard crunch exercise), I think I did pretty well. And, last but not least, I completed 27 reps for the push-up test which puts me at “average”.

            I’m not too thrilled about my overall results because I know I can be much stronger if I only push myself a little more. Now I know where to focus on in order to improve my overall fitness.

Let me know just how fit you are by leaving a comment.

Until next time, keep it tight.