January 31, 2014

Veggies Make the Body an Insane Fat-Burning Machine

Did you know that if every meal had veggies and some protein (like eggs, meat, legumes, nuts, seeds, or veggies that pack a surprising amount of protein in one serving - like peas, corn, broccoli, spinach, potatoes, sweet potatoe, watercress, Brussels sprouts, cauliflower, kale, chickpeas, and leafy greens), your body will be an insanely awesome fat-burning machine?



‘I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice,’ says Chris Hemsworth (who is reported to workout 60-90 minutes a day, 5 days a week)



 Scarlett Johansson's personal trainer, Bobby Strom, said she had a lot of oatmeal, fresh fruits and veggies, salads, and lean proteins (for Iron Man 2 and the Avengers)


Veggies:
They slow down the aging process.
They support healthy skin and protect your skin from sun damage.
They ward off hunger for longer with its rich fiber and water content.
They boost your immune system.
They contain high amounts of antioxidants (such as vitamins C and E, folic acid, lycopene, alpha-carotene and beta-carotene) 
They prevent and fight disease and sickness.
They help lower blood pressure.
They help prevent constipation, so they are good for your digestive health.




Some nutrient powers found in a lot of these veggies:
Folic acid is necessary for the formation of red blood-cells and proper functioning of the brain and nervous system. 

Beta-carotene - found in brightly colored vegetables, protects the skin from the sun’s harmful ultraviolet rays.

Vitamin C and E - neutralizes free radicals and protect your cells

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin A – helps your eye sight and is required for the immune system and production of red blood cells.

Vitamin C – builds collagen, which forms body tissue, skin, cartilage, tendon and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body. - helps enzymes involved in metabolism to function. 

Lutein - may slow progression of age-related macular degeneration and cataracts.





So, aim for at least 3 servings of veggies a day. That is your goal. And reward yourself with something that's not food - like time to read a good book, watch a tv show or movie, games with friends, what other things could you do?



Bake them, steam them, eat them raw with something you like. Sneak them in your sandwich, burger, soup, eggs, smoothies, anything?? Whatever you have to do to get yourself to eat them happily without feeling too grossed out by its often bitter, flavorless taste.


January 17, 2014

HWS 32 - Dirty Little Heart Revenge

Get ready to sweat and push the legs, glutes and abs in this quadruple whammy of four 10 minute AMRAPs with 4-5 minute rest in between each AMRAP.

You don't need any equipment to get your heart rate up to burn tons of calories during and after you workout.

At the same time you are building total-body strength (includes, abs, legs, arms, back, and your heart muscles).



An AMRAP = As Many Rounds As Possible.

10 minute AMRAP = as many rounds as possible in 10 minutes.

In Round 1 do as many runs of the exercise as you can in 10 minutes, resting only long enough to let your body recover more energy and push hard again.



January 12, 2014

HWS - Almost 8 minute No Time Workout III

It's been awhile since I posted a "No Time Workout". Here's one with no equipment and no fancy exercises. Simple and intense.

This is a time challenge. It might take you longer or it might be even shorter for you, depending on your fitness level and the rate of speed you put into the workout.

How hard are you willing to push yourself?

Do 3 Rounds.


My Time was 7:50 minutes.

Can you beat my time?


January 9, 2014

HWS 31 - No-Equipment Sweat

Don't let the big numbers scare you.

Take your time to do it right.

You can.

Push yourself.

Ignore the "I don't want to" and the "I can't".

You control your mind.

You decide how bad you want it.


Sometimes, I myself need encouragement and reminding to control my thoughts if I'm going to get anything done. And keeping a journal to talk to yourself is a very refreshing, re-centering thing to do for yourself. It's okay to take time for your heart to have your mind's full attention. 

Let the voice of your heart speak louder than the negative, discouraging voice.

Let your heart inspire and encourage you.


Anyways, this "No-Equipment Sweat" took me exactly 30minutes to do four exercises five times with a smaller number of reps each round. 

It's a 50-40-30-20-10 rep workout.
For round one, complete 50 reps for each exercise.
For round two, complete 40 reps for each exercise.
Etc.


If you are a beginner, try a 30-24-18-12-6 rep workout.
For round one, complete 30 reps for each exercise.
For round two, complete 24 reps for each exercise.
Etc.


CrossBody Mountain Climbers - In push-up position (on hands and toes. Hands shoulder-width apart, feet next to each other, pretend a board is going from the top of your head to the bottom of your feet), quickly bring left knee to right elbow and put it back and bring right knee to left elbow - that's one rep.



Sumo Squat Jump - feet wider than shoulder-width apart, toes pointed outward, shoulders back, chest out, back straight, Abs tight, look ahead, squat down as far as you can, jump up off the ground, land softly on your toes back into a sumo squat - that's one rep



One-Legged Push-Ups - Start in regular push-up position, on hands and toes. Hands shoulder-width apart, feet next to each other, pretend a board is going from the top of your head to the bottom of your feet. Now lift right leg into the air, abs tight, and do a push-up - that's one rep. [Tip: Don't let hips sag toward the ground]. Alternate sides till total reps completed.
Here is the modification: Same concept, except one knee is on the ground.


One-Legged Squat - Stand on one leg, lifted leg is slightly off the ground behind you. Stand straight,I Abs tight, chest out, squat down as far as you can, keeping your standing knee behind your grounded foot - that's one rep. 
It's optional to reach down and tap the floor on either side of your grounded foot with your fingers.
It's optional, especially if your knee bothers you, to rest the toes of your raised leg on the ground behind you to help you squat lower, keeping the front knee behind toes when you squat down.



January 5, 2014

HWS 30 - 50min. Total Body Burning

Complete each combo of exercises for a 5min AMRAP, alternating with a 1 and 1/2 minutes of rest (or more if you need it). 



And remember during the 5min sessions to rest only enough to recover your strength, even if that means resting for 30 or 40 or 60 seconds - do whatever is best for your fitness level.




January 4, 2014

HWS 5 - Full Body Rev with Mixed Martial Arts Challenge

So I forgot to post this workout a couple months ago - back in October whence I completed the time challenge in 60 minutes.

On January 3 - yesterday I was ad still am immensely excited that I carved down to completing the workout in 44:28 minutes.



This is a two part workout, where you rest enough to keep pushing yourself hard with the clock still ticking.




January 3, 2014

HWS 29 - We Gonna Light This Workout Up Like Its Dynamite

You are going to want to stop before the end, but you have to push yourself if you want to see any change. You have to challenge yourself and stop thinking negatively about it. Choose joy. Choose to push yourself. You will be glad you did. I know I am.


So let's light this workout up like its dynamite!

It's a time challenge, so go at the pace you are most comfortable with to complete this (but push yourself and let yourself recover and then push yourself again, etc).

It took me 25 minutes to complete this sweat session.

If it is too advanced for you yet, do the modifications and/or cut down to 6 reps for each exercise combo instead of the 10 reps. You got this!


January 2, 2014

HWS 28 - All I Need is a Sweaty Heart Rate

This one is for time.

It took me 27:30 minutes.

 You better beat my time!

You don't need any equipment, but if you have a jump rope you can use it. I don't have one so I pretended to rotate a jump rope.

Go through this as fast as you can.






HWS 27 - (40minute) I'm Dreamin' of a Muscle Burn

There are ten rounds. Do each round for a 3 minute AMRAP, followed by, 1 minute of rest between each round.

All you need is a dumbbell or Kettlebell (or a hardcover book or a heavy bag or can).