Braised Chicken with vegetables is a comforting one pot dish. Filled with beautiful colors and flavors, you can feel this real food nourishing you as you enjoy every yummy bite. Feel free to change the vegetables as the seasons change but I always recommend using carrots, onions and peppers (unless, of course, you don’t like them) as a base for the flavor. (more…) read more →
If you’re in NYC, working out at home get’s to be a difficult task, especially since most do not have a gym in the building. Working out in small corridors, can seem like a daunting task but it’s actually a lot simpler than you may think.
The key to a well-rounded, in-home, quick workout is based on a simple template such as this:
Lower Body Exercise
Upper Body Exercise
Heart Rate “Amp up” Exercise
Let’s put this into play:
Lower Body- Squats
Upper Body- Band Rows
“Amp Up”- Mountain Climbers
Since we’re in a time crunch, I’d suggest to do 20-30sec of each movement and repeat 3-5 rounds.
Let’s put the time and a new exercise example into play:
Lower Body- Reverse Lunges x20sec each leg
Upper- Push ups x20sec
“Core”- Pike sit ups x20sec
“Amp Up”- High Knee Run x20sec
Rest: 20sec and then repeat for 3-5 rounds
Notice that all these exercises can be accomplished with very little room.
You can vary the intensity by changing the times, adding in resistance such as dumbbells, cables, or even be creative by using jugs of water, a stuffed laundry bag, changing the exercise from round to round, be creative and safe, but most of all have fun!
I hope this helps you with a quick in-home workout. Always make sure to warm up properly and focus on safety first when choosing your exercises and intensity level.
About the Author: Chris Matsui is a highly sought after Performance Training Coach who has worked with high-level athletes and general fitness clients of all ages and at every fitness level. He has a unique background that consists of personal training in the private setting and sports performance training at the professional and collegiate level. This blend of experiences presents you the best that each field has to offer. read more →
All I Want is a Little Comfort!
Here are some choices that will comfort without making you feel fat, guilty, or sad:
1. Warm apple cider with a cinnamon stick
2. Toasted Cheese sandwich on whole grain bread.Toast the bread,add 2 slices of cheese,pop in the microwave to melt the cheese, no butter needed.
3. Baked Potato with one small pat of butter or lo-cal ranch dressing
4. Vegetable, tomato or chicken soup
5. Apple slices warmed slightly in the microwave with a sprinkle of brown sugar and cinnamon
6. A cup of Tea
7. Hot chocolate made with skim milk
8. Oatmeal or even a cup of cold cereal can be comforting
About the Author: Diana Fletcher is the Stress Reducing Expert Author, Life Coach and Speaker. Her latest book is entitled, Happy on Purpose Daily Messages of Empowerment and Joy for Women. More info on Diana: www.thoughtbydiana.com
Autumn is by far my favorite time of year. Be it, the warm mix of fall colors, stylish comfy clothes and yes, who can forget… the food! But, we often guilt ourselves into thinking that with comfort, comes food generally weighing us down, with a temporary warm and fuzzy feeling.
I happen to come across this tasty on-the-go comfort food leaving me satisfied, warm and healthy on the inside, which means I’m smiling big on the outside!
Butternut is Better!
Roasted Butternut Squash Soup is the perfect on-the-go meal. Take time to prepare it ahead by mixing pre-chopped butternut squash with chopped red onion in a large bowl. Drizzle with garlic olive oil and mix well. Spread squash and onion mixture out on a foil-lined pan and sprinkle lightly with salt and pepper. Roast in the oven at 425 degrees for 20 minutes or until tender. Place squash mixture in a blender adding enough almond milk to make a nice pureed soup consistency when mixed. Cinnamon and/or nutmeg are great compliments to add as well. Done!
This soup mix can be enjoyed in a travel coffee mug for a satisfying and convenient on-the-go meal or can be frozen and reheated when needed!
About the Author: Marianne Impal is the founder of RaeCole, LLC., a company named and inspired by her two daughters. Marianne began her company while on the quest to raise confident girls in a media frenzied world. As a certified Yoga Instructor specializing in Pre-Teen and Teen workshops, Marianne knew that with practice, anything is possible. She developed a gift concept, which gives girls tangible, lifetime tools that promote Positive Self-Esteem with every use, and coupled it with her exclusive Y.E.S. (Youth Empowerment 4 Self-esteem) Workshops for Kids & Teens.
With the cooler months approaching, many of us start to crave the warm, comforting foods that by design are preparing us for the cold months of winter. Are you being careful not to pack on the pounds while satisfying your cravings? This week we are discussing ways to “makeover” these filling recipes into a healthier version that’s easier on our waistline.
My life as a personal trainer and natural bodybuilder has helped me to understand nutrition through my personal results and those I have achieved for my clients. At the moment I am preparing for a natural bodybuilding contest and I need to make sure that I time my workout and food probably so I can give 100% when I am in the gym.
If you are training in the morning you need to make sure that you get carbohydrates and a form of protein before you workout. A slow digesting carbohydrate is preferable as it will fuel your body for your hard work out ahead. I also would recommend drinking a form of amino acid during your workout. This will stop your muscles from breaking down when your exercising and your body going catabolic.
Once you have finished your workout you need to make sure you have a fast absorbing protein. My recommendation would be to have a whey protein usually in powder form as it might not be possible to get a whole food source in. You need to also make sure you get a fast absorbing carbohydrate source. You can get this from such supplements as waxy maze or even such foods that contain simple sugars, occurring in mainly fruits and milks. This will repair your muscle glycogen levels. Remember, when you’re working out you’re breaking down your muscles so you need to make sure you are repairing them.
Before your workout you should aim to eat 30 – 60 minutes prior to training. If you eat just before you train you could upset your stomach and this would make you susceptible to throwing up or feeling ill. You also need to make sure that you don’t leave a huge gap in between eating and training as you don’t want to train hungry and let your body break down your muscles and go catabolic. If you do this you will also lack energy and drive.
When you are training hard you need to make sure you get enough good food in so that you are repairing stronger every time you workout.
Protein sources should be from lean meats such as: steak, chicken, turkey, tuna and any other lean protein source.
Carbohydrates should come from rice, potatoes, oatmeal and shredded wheat. Remember, with carbohydrates they aren’t bad, it’s what you put on them that makes it unhealthy.
Fibrous carbohydrates should come from different greens such as lettuce and spinach.
Fats are also very important. Fats have got some bad reviews in the past but as long as you’re getting good fats (i.e. not saturated fats) then they will metabolise in your body and help you burn more fat. Some good fats include: olive oil, almonds and medium chain trigceride (MCT) oil.
When working out you need to make sure that you are always feeding your body, making sure that you get enough carbohydrates in the morning to fuel your body for the day ahead and also making sure you have carbohydrates before and after your workout.
Protein is very important as it helps repairs broken down muscle fibres. Having a fast absorbing protein after your workout and a slow digesting protein (i.e. casein protein or cottage cheese) will make sure that you are feeding your body when you sleep as your body is starving itself for 6+ hours. Ever wonder why you wake up hungry in the morning? Have a slow digesting protein such as: low fat milk or low-fat cottage cheese will blunt your appetite until the morning.
I cannot emphasise how important your diet is. Remember, if you don’t fuel your body with good food you’re not going to reach your fitness goals.
About the Author: Andrew Raso is director of Personal Training North Sydney read more →
You workout hard because you want to achieve your health and wellness goals. Proper recovery is the key to working out effectively day after day. You have a 1 hour window of opportunity post-workout to refuel; during that time your body will use that nutrition to replace energy stores used during the workout.
Your ideal composition of a post-workout meal is 3-4 parts carbohydrate to 1 part protein. This combination allows for glycogen (stored form of carbohydrate) to be resynthesized and stored in your liver and muscles. Additional post-workout meals two and four hours later with the same composition will further enhance your recovery.
Good food choices include oatmeal with fruit and greek yogurt, a turkey and avocado sandwich on whole grain bread, or a smoothie made with frozen fruit, almond milk, and chia seeds.
My favorite post exercise snack is baked sweet potato slices with almond butter. I have suggested it to clients and to others at seminars and always get the response that this snack is a treat! Simple and well, if you prefer peanut butter (who doesn’t?) then you are sure to love this option. I find it an easy snack before exercising, too. But, usually without the nut butter.
My second favorite option is a green monster smoothie with a plant based protein like Vega Sport Performance Protein. The green monster is made with kale, apples (or apple cider if making in blender), ginger and lemon. It really packs a recovery punch! In time you will use less apple cider and more water instead as your taste buds get used to the kale. You sure do get your muscles fed this way and they are not sore the next day!
About the Author: Joanna Chodorowska is a personal nutrition and sports nutrition coach, helping clients regain their health by improving food choices. She incorporates real food options to help you feel better and eliminate foods that cause aggravating symptoms. Joanna teaches you what you CAN eat. read more →
Many factors must be considered for someone who exercises intensely. Fluid intake and calorie allowance are important for a safe and successful workout.
Generally wait one hour after ingesting food before intiating your exercise regimen. This allows foods consumed to stablize your blood sugar and electrolytes.
During Your Workout
Measuring fluid consumption is difficult because we all lose fluid at different rates. Generally before exercise 1 to 2.5 cups (8 to 20 ounces) of water and or electrolyte enhanced drinks would be appropriate. During exercise 1 to 1.5 cups (8 to 12 ounces) of these fluids every 15 minutes should stablize your hydration.
Once exercise is completed continue hydrating yourself with a minimum of a cup ( 8 ounces) every fifteen minutes for the next hour. There are formulas that can be used for fluid replacement post exercise to insure proper hydration based on weight loss during the workout interval.
For those who run long distances such as marathons sophisticated approaches have evolved for carb intake days before the event has occurred.
The science of exercise physiology has evolved over the last several decades, become aware of the latest approaches, some of which are described here.
The best, most valuable and comprehensive workouts are those that are total-body in nature. Gone are the days of “body part training,” i.e., train back and chest on Mondays, arms and legs on Tuesdays, etc.. We don’t move through life in “body part” movements. We move in “total body” movements. That’s one of many reasons why focusing on the complete body has much more real-world value that focusing on isolated muscle groups (plus, it’s a whole lot more enjoyable when you’re in total body movement then when you’re standing in front of the mirror, doing the robot).
Kickboxing is a total body workout, that’s part of its initial appeal and value. Every properly thrown punch originates from the ground, the foot, and travels upward through the body like a wave until the fist strikes the bag. Every kick involves rotational movement, core movement, pivoting, balance, impact, recoiling and returning to the ground.
Every single movement when properly executed involves the whole body!
Why does this matter?
- You can assure yourself of getting a complete, comprehensive, full-body workout every time you take a kickboxing class.
- Its high-intensity calorie burning properties come with an amazing cardiorespiratory conditioning benefit.
- Proper mechanics in the execution of punches and kicks involve most of the major muscles of the body, and many stabilizing ones, as well.
- The gloves on your hands add additional weight for an enhanced upper body workout, and the heavy bag provides resistance for muscle strengthening and “toning” (shoulders and arms, especially).
- The footwork and balance during kicks enhances lower body conditioning (glutes, hips and quads, especially).
Plain English: You burn a ton of calories, get a great cardio workout, and tone and strengthen all at the same time.
Plus, it’s just plain fun. Don’t overlook this point. Sometimes, at the end of the day, it’s just nice to be able to knock the stuffing out of something. It’s therapeutic, a stress-reliever, and you’re actually learning a skill, instead of just lifting something up and down which has all the appeal of pushing a rock up a hill!
Newcomers should research classes in the area to find out which feels right. Not which one looks right, which one feels right. This means you need to try it out. If you’re just into it for the exercise value, stay away from the combat oriented training centers. But don’t overthink it; you don’t need preparation, you just need a willingness to try something outside the scope of what you normally do, and a willingness to WORK HARD, because it may be the toughest, most enjoyable, most beneficial workout you ever do.
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