February 2012
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Reading Week
For all of you who have made it this far in the year, congratulations! Maybe its your first year in Uni, maybe its your last year taking courses abroad, either way, February can be a tough and long-drawn month. I know Im feeling it! On that note, as the reading weeks commence (some have already started) one thing that will for sure be taking place are festive get-togethers that will start early in...
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– Did You Know?…
That for best results, you should change up your entire workout every four to six weeks! (say bye to boredom!)
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Torch it Tuesday: HIIT Workout 101
HIIT
High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. One of major benefits is that you’ll see results much faster (one study found HIIT to burn three times more fat than steady state aerobic exercise). You’ll also spend less time sweating in the gym....
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Couscous Recipe for You!
Healthy Vegetarian Recipes: Lemon Couscous with Chickpeas, Cilantro, Raisins and Almonds
This healthy vegetarian recipe for lemon couscous features Middle Eastern flavors, including dried fruit, nuts and beans.
SERVES: 4
PREP TIME: 5 MINUTES
COOK TIME: 5 MINUTES
Ingredients
1 1⁄2 cups water
1 tablespoon olive oil1 teaspoon salt
1⁄2 teaspoon cumin1⁄4 teaspoon...
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Move it Monday: Why HIIT is awesome!
5 Reasons why HIIT (high intensity interval training) workouts are A+
1. Efficient
Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging...
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2. Delicious Meals: Stuff those veggies!
Stuffed Red Bell Peppers
Ingredients: 4 large red bell peppers 3/4 lb. ground chuck 1/2 lb. ground pork 1 medium onion, chopped 3 cloves garlic, minced 2 tsp. beef bouillon granules 1/2 tsp. garlic powder 1/4 tsp. black pepper 1/4 tsp. salt Dash of seasoning salt, preferably Lawry’s 1 c. tomatoes, diced 1 c. mushrooms, finely chopped 1 c. shredded cheese (Note: I use 4-Cheese...
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Move of the Day: Plank Knee Twist
Start in a full plank position with both legs straightened behind you, feet slightly wider than hip-width apart. Draw your abs in tight and bend your right knee in and across your body towards your left elbow, allowing your hips to twist. Quickly step your right foot back into plank position. Repeat with the left leg. That’s one rep. Do 10 reps in a row, and then go back into your tapping...
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Sugar Cravings 101 with Cynthia Sass
Sugar 101 by nutritionist and health expert Cynthia Sass.
I think most health experts, myself included, would like to see consumers slash their sugar intakes willingly, but this would mean drastic changes. When it comes to added sugar—not the kind put in foods by Mother Nature, like the sugar in fruit, but the sweetener added to foods and recipes, the top sources are soda, energy drinks, and...
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1. Delicious Meals: Stuff those veggies!
Get your veggies and feel stuffed after! Stuffed Portobello Mushroom recipe coming at ya!
Grilled Portobello with Arugula and Tomato
Ingredients: 4 portobello mushroom caps 2 handfuls arugula, usually half a bunch 4 tbsp. butter 1 tbsp. olive oil 2 cloves garlic Salt and pepper 1 large tomato 1 c. shredded parmesan cheese 1/2 c. marinara sauce (your favorite) 1/2 lemon, juiced
Directions:...
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Work It Out Wednesday: Your Body, Your Tool
Sometimes working out can be a pain when what you want to do requires an abundance of equipment and accessories. But how would you feel if I told you that your body is really the best piece of equipment that you have, and that really, using equipment is just a means to train your body so that you can do the moves sans-equipment…well, here it is! Some moves that require just you, your body...
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Quick-Fix Dessert-Mix
During the cold winter months, cravings for the sweetest of comfort food take place and suddenly the only thing on the mind is hot baked apple pie and deliciously ooey-gooey chocolate chip cookies a la Felix Norton. Well, why not indulge with something to satisfy the sweet tooth that is easy to make and easy on the calories? Satisfaction till spring just got a whole lot better ;)
2-Minute...
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It's Super Bowl sunday...and some abs!
It’s been a heck of a weekend…so why not start the week off strong by giving yourself a head start?
PASSÉ ABS SERIES
“This move is one of my all-time favorite abs sculpting exercises,” says Andrea Rogers, a former professional dancer, certified Pilates instructor, and creator of Xtend Barre. “It strengthens the abdominal muscles while developing stability of...
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Friday -> Fitting in Fitness
It can be a bit difficult fitting in workouts throughout your week. It can be especially difficult if you aren’t sure how you should be going about it. Cardio? Strength training? Stretching? All the components of training properly should fit in somewhere…Here is a few scheduling ideas for when to train so that you get the results that you want in the time frame that you have!!
Workout...
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January 2012
50 posts
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Super Simple Qunioa Recipe
I have been working a lot lately, which as most of us know, leaves little to no time to cook quick and easy meals that are nutritious, whole and packed with what the body needs such as protein, fibre, complex carbs, veggies etc. I have been experimenting with quinoa quite a bit lately as it is easy to cook (takes about 20 mins) and can be mixed with just about anything! Put it into your salads,...
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Move it Monday: 100 Challenge
This challenge is completely inspired by Cassey from blogilates.com so before I get started, I have to give this gal a shout out cause its a pretty sweet idea. Not only is it completely DO-ABLE, but its a great way to have an active reminder throughout the day getting you to be more active! Woah. Thats a lot of active. Still, here goes. For the next week, the challenge I am bringing forth is to...
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Best Abs Ever: Single-Move Series
1. The Best Abs Exercises: Side Plank
Why it works: This abs exercise is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.
How to do it: A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your...
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Best Pre-Yoga Eats
Those 7am. classes can he hard ones to get up for, but even harder if you dont know what to fuel yourself with before you hit the mat.
The importance of eating before a yoga class, even if its a low-key one, are always in check whenever you are about to physically exert yourself. Here is a list of foods that you can safely chow down on before you start down-dogging.
just make sure you eat them a...
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Move of the Day: Triangle Pose w/ Weights
Add two low pound weights to this exercise for a little extra torching power in the benefits that this move can have on your overall core and stabilizing muscles. By doing this well known yoga pose with some weights, you are not only engaging your oblique abdominals on a higher scale, but are also working your back and hamstrings for an ultimate core-amped move.
Hold the weights in both hands...
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– Did You Know?…
As exercise physiologists study and better understand the core, more and more are recommending that we think of our core not just as the stomach and lower-back area, but also as our entire pillar (meaning everything except our legs, arms, and head). To...
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Easy Workout Tools
Everyone loves the idea of working out at home, but sometimes its not all that simple if you dont have the right tools to use! Here is a list of some equipment pieces that are easy on the wallet and storage space in your house or apartment! 1. Kettlebells Portable and easy to add into your workout for an extra bit of weight training and challenge for moves that you’ve mastered.
2....
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Move it Monday: Hourly Challenge
Here is your challenge for the day: Every hour do 20 reps of any exercise that you want! Just do it every hour. No excuses, once that clock strikes on the hour, dont run away like Cinderella, just run up the stairs right next to your office 20 times! Ok, that might be a bit much, but how about 20 squats? Or push ups? Or lunges? Or leg lifts? Anything goes! Just make sure its an hourly 20.
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Speed the Metabolism for Ultimate Power!
Well, I finally got back from my weekend work-athon. Let me just say that despite how you may try, sticking to your workout regime while away can be quite the challenge if you are working or vacationing and have a bit of a break from your regular schedule. So, that being said, Im going to start the week off with a refuelling for the metoblism and sure-fire way to rev up that body for some power...
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Traveling & Exercising: On the Go!
So this week has been a bit hectic, and I havent been able to keep up posting as much as I would have liked due to the fact that my computer CRASHED!!! It is done, finito, caput…and to be quite honest, even though it blows, I was really tempting it’s demise as it has been slowly but surely dying on me for the past 2 years. SOOO, Im using a friends computer until I get a new one :-p...
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Wheatgrass 101
There is snow all around, and we probably wont see any grass for a while still, but while the days get longer, and the nights get colder, there is one type of grass you can get at any Booster Juice or natural food store: Wheatgrass!
What is wheatgrass? Well it is essentially that, grass grown from the wheat seed. It looks like regular grass, smells like regular grass, and tastes like grass...
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Lift Weights Now!
Im not sure when or how lifting weights got a bad rap with the ladies, but honestly, too many times do I hear the fear of “bulking up” or getting “manly muscles”. Enough worrying girls, lifting weights not only gets you stronger, leaner and meaner (I had to rhyme), but weight training will keep your bones in good health, your muscles working at their optimum (which means...
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5. Flax Seeds: Healthy Ways to Eat Flax
FLAX IN YOUR ICE CREAM, COTTAGE CHEESE, AND APPLESAUCE
Aside from fiber and omega-3 fatty acids, flaxseeds are also a great source of lignans, potassium, and magnesium, says Danielle Omar, a registered dietitian at a private practice in Washington, D.C. “I suggest buying the seeds whole and storing them in the fridge, then grinding them yourself to preserve freshness,” Omar...
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Best Foods for Abs
We all want a flat mid-section, but are we concentrating too much on working out and not enough on diet? or are we just unsure of what foods to eat that will help with the realization of our goal? Here are 3 foods that will definitely go the distance when it comes to revealing those taught tummy muscles!
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1. BEST FOOD:...
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Swiss chocolate is great, but a Swiss ball workout...
Mmm, chocolate… I bet you all were thinking, “What? No way working out is better than chocolate!” I have to agree, in theory it isn’t better, but it will make that chocolate taste oh so much better after having done a little extra work for it ;)
Introducing, the Swiss ball workout! I have compiled a few of my favorite exercises, ones which are home friendly, granted you...
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Move of the Day: Oblique Twist
Oblique Twist
Body parts: abs and shoulders How to do it: Hold a 5-pound dumbbell (or 1 medicine ball) in each hand and sit with knees bent and feet on floor; place a Pilates ball behind lower back. Raise arms to shoulder height in front of you, palms facing down, and lean back against ball until you feel abs engage. Rotate shoulders to the right as you draw right hand toward shoulder [shown]....
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Carbohydrates: Whole Grains
Carbohydrates are not only the fuel for optimal body function and support, but they are needed as part of a healthy daily diet. The type of carbs we are focusing on today are whole grains. Whole grains are awesome because not only are they rich in fiber (some even have protein!) but they are complex carbohydrates, meaning they have a longer breakdown time, regulating cholesterol levels and...
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