Turned a Bad Day Into A STRONG CORED Good Day

I wrote down the quote of a female MMA (Mixed Martial Arts) Fighter about a year ago and just found it in one of my many notebooks that I write down workouts of various sorts, specifically interval and circuit training and celebrity and model workouts AND martial arts exercises and workouts. Yes, I know that was a mouthful, but it's all good!

Anyways her quote, and I apologize that I cannot remember her name and that I failed to write her name down.

"Every movement begins in your core, because having a strong core can mean the difference between finishing a fight and getting sidelined with an injury."

I confess, last night I felt like a monster and tired and horrible. But then I killed a fat-burning core workout and felt superhuman! Okay, fine, so I felt really good and happy like I could do anything. And then I woke up with a flat stomach! It feels great!

Last night I alternated reps of ab exercises and strength endurance or cardio exercises for about 25-30 min., using Step-up, U-Boat, Elevated Lunge, Alternating Resisted Single-Leg Press, Jab Cross Combo, Resisted Frog Press, Leg Raises, Weighted Cobra Walk, Jump Rope and Jumping Jacks.

Each round starts with 30 Step-Ups for each leg

Round 1 - Alternate 4 Ab Exercises with Strength Endurance Exercises 

Round 2 - Use same 4 Ab exercises but alternate them with 30 seconds of jump rope

Wondering what some of these exercises are? Or for a more detailed, thorough workout description?Email me at lorenz3hannah@gmail.com

Or call/text me at 507-402-6449 to set up a session with me, because it is far easier to show you in person or through skype how to do some of these exercises rather than me try to explain them without visualizing them, yeah? ;)

By the way, these exercises can be done without equipment. I did them in my living room, except for the sep-up, I used the stairs in the next room.

Love yourself! And love others!

Butternut Squash and Sweet Potato?

I couldn't help myself with this related article from fit sugar (I just had to share it!)

http://www.fitsugar.com/Nutritional-Comparison-Squash-Sweet-Potatoes-11629241

 by Michele Bell17

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Butternut squash and sweet potatoes are two nutritional powerhouses of Fall. Although both are known for their orange hue, these two crowd-pleasers do have their differences. Both are off the charts for vitamin A, but are you curious to see what kind of value they each add to your meals?

Check out the comparison!

	BUTTERNUT SQUASH (1 CUP)	SWEET POTATO (1 MEDIUM, ABOUT 1 CUP)
Calories	63	130
Fat (g)	0.1	0.0
Carbs (g)	16.4	33
Fiber (g)	2.8	4
Sugar (g)	3.1	7
Protein (g)	1.4	2

Now that you can see the two vegetables lined up next to each other, it's easy to see why they're both champs in the food pyramid. The butternut squash beats the sweet potato with fewer calories per serving and lower carb and sugar counts, too. Squash is also rich in calcium, magnesium, potassium, and vitamins B6 and E. The sweet potato, however, does provide more fiber and protein. While they have their differences, the two vegetables are both low in sodium and rich in vitamin C. Sounds like it's time to get cooking!

Source: Flickr users levork and Maggie Hoffman

Source: Thinkstock

Sweet Fuel For Your Fat Burning Machine

I receive daily emails from certain fitness and lifestyle magazines, like Self and Shape, oh and fit sugar too, are my fav. Here is one article I found encouraging to one of my favorite dinner meals: salmon and sweet potato fries!

SWEET POTATOES FOR WEIGHT LOSS

Can Sweet Potatoes Help You Lose Weight?

SEPTEMBER 19, 2013

 by Leta Shy

3.

If your exposure to sweet potatoes is limited to the Thanksgiving table or your favorite diner's healthier french fry option, now's the time to open your eyes to the weight-loss wonders of the tuber. Here are three reasons sweet potatoes help you drop pounds.

They're naturally sweet: No refined sugar overload here — sweet potatoes make for a healthy, lower-calorie treat. Satisfy any morning sweet/salty cravings with these sweet potato breakfast biscuits and get your healthy dessert fill with these sweet potato desserts.

They regulate blood sugar: Sweet potatoes may have their fair share of carbs (about 33 grams per cup), but they contain a compound that increases levels of adiponectin, the blood-sugar regulating hormone, in the body. Sweet potatoes have a relatively low glycemic index rating (50), which can also help prevent blood sugar spikes after you eat. Regulated blood sugar levels can help get rid of those sugary cravings you get when your levels dip. And while studies have been conflicting, some research has shown that low-glycemic foods stay in your digestive tract longer, helping you control your appetite. To maintain sweet potatoes' low-glycemic properties, boil or steam them instead of roasting them (which destroys some of these properties).

They contain fiber: High-fiber foods are another foolproof way to control hunger. Fiber helps you feel fuller for longer, and one medium sweet potato (about one cup) contains four grams of the nutrient.

Sweet potatoes don't just help you trim your waistline, however. They're powerful sources of vitamin A, which helps boost immunity and promotes good eye, skin, and bone health, as well as high levels of anti-inflammatory antioxidants. Regardless of whether you're trying to lose weight or not, sweet potatoes' seemingly superfood status isn't a license to order all the sweet potato fries you want — a recent study found that those deep-fried sweet potato fries may not be as healthy as you think!

Source: Flickr user Steve A Johnson

http://www.fitsugar.com/Sweet-Potatoes-Weight-Loss-25315846?utm_campaign=fitness_newsletter_v4&utm_source=fitness_newsletter&utm_medium=email&utm_content=placement_4

Have a Happy Workout Everyday!

Sometimes working out can be hard to do because you are I absolutely dreading it.

For me, it sometimes my brain thinks it is unpleasant torcher and I am not even in physical pain.

Why is it that? Do you struggle with that some days too?

I find it hard to believe that I am the only one, but sometimes it feels like nobody understands! In truth, there are people that understand. But it is our choice how we carry ourselves and how we choose set our mind, nobody else can do that for us. It's all on ourselves.

So the secret to a positive workout is to tell that voice to be quiet, or, you know, just ignore it, and force your happy air out with that great weapon we all carry - a smile!

And enjoy the workout torture! Your body will thank you letter!

See that smile behind her hair?

Real Lady Pirates Day 2

She meant another lady pirate, both sailed in disguise for a time in the Caribbean. - They emerged a few decades after my Remmington Pirates Series begins...Now in case you haven't noticed that there is a big gap between well-known lady "pyrates"; and same goes for the male pirates, there is not much record of them in the beginning of the 18th century, but everyone in that era know that there are pirates around, so I decided to create my own characters in a pretty empty period that I want to come alive as accurate as possible with my own imagination's story, after all, history is based on imagination of the discovered...???

Real Lady Pirates Day 1

She is Irish and from the 16 century...almost a couple hundreds years before my Remmington Pirates story takes place.

Getting Avengers' Ready

Prior to two months of filming, Scarlett Johansson did 90 minutes of high intensity training and ate oatmeal, lean protein, salads, almonds, apples, fruits, and veggies.


 "She also did Olympic-style lifting and platform jumping, exercises that required explosive movements, to build muscle as well as develop cardio fitness."


Would you think me silly, but I have a dream to train like I am getting ready for an action-film, including Mixed Martial Arts Training.

Well, that is what I am going to do! My own creative version of these intense workouts and Mixed Martial Arts. So, stay tuned for my Black Widow (-based) Workout series!

In the Tavern

A piece from Remmington Pirates Book 1:

    Tom walked up to the table, where Gavin sat alone, waiting for Jacob and Dr. B to come back.

    "Captain Steele," said Tom with an edge in his voice.

    "Mr. Cunning," said Gavin in a similar tone. "If that's even your real surname."

    "What? I am insulted," retorted Tom.