Abs Workout #1

The Roll up – place yoga ball under thighs so that your basically in a downward plank pose. Keeping hand in same spot, roll body upward using your abs as the main driving force and stop when toes are on the ball. Roll back out and repeat. 3 sets 15 reps.

get up

Side Bent Twist Plank – Doing a side plank, take opposite arm (the on your not resting on) and twist toward other shoulder. Keep abs tight and contact them every twist. 3 sets 11-15 reps. The slower you go the better the workout will be.

side plank

Standing Crunches – stand tall, hands can either be behind your head like in the picture or tight at your sides with fists by cheeks and elbows in by the ribs. (almost in a boxing stance) and your going to crunch to the side. alternating sides each move. Make sure your using core as the main force of movement. 3 sets. 20 reps.

standing

Dolphin Toes- kind of like before but without the ball. I want you to do the same thing but arching your back. Hold both positions for 30 seconds. Do as many as you can!

dolphin

Yoga Boat– Lying down, lift both begs just above the ground to they aren’t touching as well as your neck and head. Using mainly your core, lift body up so that your sitting in a V position and hold for 30 seconds. lower body back down, but go to starting position so that your legs ad neck aren’t hitting the ground. During this whole exercise, the only thing that should be touching the ground is your back. 3 Sets, 15 reps.

yoga boat

Rotating Ball Plank-  Keeping shins on yoga ball and arms straight out on floor, using core, twist body to the left and right making sure to keep abs tight and contracted. Do 3 sets. 20 twists on each side (making it 40 twists total per set)

rotating

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Benefits of Flax Seeds!

flax

I love adding flax-seed to my recipes, if you haven’t noticed! So here I’m going to tell you why they are so amazing and some of the benefits they can provide.

So they are most commonly known for providing a good source of Omega-3, but they also have a good source of ALA  (alpha linoleic acid), fiber, and micronutrients. They are known to protect against things such as cancer, heart disease, inflammation, diabetes, arthritis, improving blood sugar, lowering cholesterol and many other things.

You can choose different forms of flax whether you want an flax oil, the whole seed or a seed that’s been ground into to a powder form (ground meal flaxseed). Store in a cool dark and dry place for optimum freshness. ( I keep mine either in the pantry or fridge).

flax1

Flax seed can be added to virtually many dishes because its easy to add into baked goods, oatmeal, smoothies and even meats (like a meatloaf or meatballs).Also, as you shop, you’ll probably notice that more and more things are starting to add it in because it’s so healthy! (yay) It has a light nutty flavor but isn’t too overpowering.

So whether you buy ground meal, whole seeds or an oil, enjoy the benefits and hopefully enjoy the taste! =)

flax 2

Healthy Breakfast Burrito

buritto

You’ll Need:

2 Tbsp Salsa

1/4 cup chopped mushrooms

1/2 Cup Egg Whites (if making your own, takes about 3 large eggs)

1/2 cup chopped red, yellow and green bell peppers

1/4 cup spinach

1/2 cup chicken or steak (you choose what kinda burrito you want! ) – make sure this is already cooked!

1/2 of an avocado, chopped up

1 low-carb or gluten free tortilla.

In a medium skillet, pour a little olive oil in pan and let heat up. Cook up the egg whites in a “scrambled” style and then add veggies and meat, mix together till veggies begin to break down a little. Once cooked, wrap ingredients in a low-carb or gluten free tortilla. You can either add the salsa and avocado on top, or put it inside the burrito. ( I like to add it to the top so it seems like a smothered burrito!)

Note: I like switching up the veggies too… sometimes ill add a little cauliflower, onion, maybe some sautéed carrots or squash. Get creative! The more creative you get, the less bored you’ll get!

And if anything doesn’t fit into the tortilla ill put it on top too hahah. =)

Enjoy !

 

What do the Terms Mean on your Meats??? (Grass-Fed, Free-Range, Organic…)

Free range hens, near their coop and surrounde...

Free range hens, near their coop and surrounded by electrified poultry netting. (Photo credit: Wikipedia)

So I’m sure you’ve hear the saying  “you are what you eat”…. Well guess what?! You are what you eat eats too! Meaning say you’re enjoying a nice piece of steak. Well whatever that cow digested ad lived off of is going into your body as well…. Makes ya think huh?! This is why there is a huge thing with things being organic and grass-fed is everywhere right now because people are wising up and realizing all the crap they put into our foods! So were going to talk about what some of those meanings actually mean, what’s the truth, what you can trust and what sounds healthy but .. in all honesty isn’t as healthy as you may think!

Grass- Fed : Meaning the animal was fed maybe only grass or its free to roam and feed as it would naturally if they weren’t caged. No grains when into feeding them.( i.e. corn, wheat, gluten)

Free-Range: Usually on chicken and eggs. Meaning it has access to the outside and is not trapped in a cage. Although living areas may be small. And sadly, they may have access to the outside, but the door to the outside could have only been opened for maybe 20 min, and then shut again. They can label that “free range” whether or not the chickens went outside or not. Sad but true.

grass

Natural: natural doesn’t mean organic. Meats that are labeled “natural” aren’t inspected by a third party where as organic is. It is unknown if the animal is treated humanely, if they consume animal byproducts in their food, if they are given antibiotics, hormones or if they have access to the outside. Natural is about one of the most misleading labels there is out there. Better off looking for the Organic label!

Organic: Meaning they have no antibiotics, growth hormones or genetically modified organisms in their feed but it doesn’t address how the animals are treated throughout growing up but they usually are on family owned farms and NOT factory feed lots. So that’s a plus. =)  Within their farm production they do have a annual third party inspection as well as access to pasture.

meat

Workout Jams! (Rock, Metal, Alternative)

music 1

So I’m very eclectic with my music, I like anything from heavy metal to country to hip hop. . . . So Im going to break it down into different genreas.. but here is some rock =) – other genres to come!

Rock / Heavy Metal/ Alternative (I mainly listen to this while working out) – so obviously there is going to be more in this section.

music

  • Bodies – Drowning Pool (usually anything from them is good)
  • Under and over it- Five Finger Death Punch
  • Enter Sandman – Metallica
  • Stricken – Disturbed (usually anything from them is good)
  • Afterlife – Avenged Sevenfold
  • Bring me to life- Evenesance
  • Turn So Cold- Drowning Pool
  • 37 Stiches – Drowning Pool
  • Anything by Ananis Morrisette
  • Closer- Nine inch Nails
  • Porn Star Dancing – My darkest Days
  • Hero- Skillet
  • Bawitaba – Kid Rock
  • Master of Puppets – Metallica
  • Crying like a Bitch – Godsmack (usually anything from them is good)
  • Not Falling – Mudvayne
  • Indestructible – Disturbed
  • You’re going Down- Sick Puppies
  • Down with the Sickness- Disturbed
  • Push it- Static X
  • Warrior- Disturbed
  • Another Way to Die- Disturbed
  • Inside the Fire – Disturbed
  • The Game- Disturbed
  • Awake – Godsmack
  • Whatever- Godsmack
  • Keep Away- Godsmack
  • Twisted Transistor – Korn
  • Riot- Three Days Grace
  • Headstrong- Trapt
  • Invincible – Adelitas Way
  • Sick- Adelitas Way
  • One Step Closer- Linkin Park (usually anything from them is good)
  • Paralyzer- Finger Eleven
  • Comatose- Skillet
  • Cold- Crossfade
  • Anything by Nickleback ( Everyone hates them , I love them lol)
  • Animal I’ve Become- Three Days Grace
  • Monster – Skillet
  • Narcissistic Cannibal – Korn
  • Move- Thousand Foot Krutch
  • Last Resort – Papa Roach (usually anything from them is good)
  • Sad but True- Metallica
  • Anything by Aerosmith
  • Coming undone- korn
  • Phenomenoem – Thousand Foot Krutch
  • Break- Three Days Grace
  • Out of Control- hoobastank
  • Get Paid- Emphatic
  • Bitersweet- Fuel
  • Crazy Bitch – Buckcherry
  • How you Remind me- Nickelback
  • Thunderstruck- ACDC
  • Still Counting- Volbeat
  • Becoming the Bull- Atreyu
  • Control – Puddle of Mudd
  • Ten thousand fists- disturbed
  • Hell ya – Rev Theory
  • Bad Girlfreind – Theory of a dead man
  • Devour- Shinedown
  • Prayer of the Refugee- Rise Against
  • Rebirthing- Skillet
  • Paper cut – linkin park
  •  Numb- linkin park
  • Fire Fire- Heavens Basement
  • Lift me Up- Five Finger Death Punch
  • Not giving up – Crossfade
  • Click Click Boom – Salvia
  • Always- Salvia
  • Hail to the King- Avenged Sevenfold
  • Nightmare- Avenged Sevenfold
  • Face to the Floor-Chevelle
  • Phsyco- 12 Stones
  • One Light- 3 Doors Down
  • Enemies – Shinedown
  • More Human than Human – White Zombie
  • Living Dead Girl- rob zombie
  • Thinder Kiss 65- White Zombie
  • Warriors Call- Volbeat
  • Two Weeks- All that Remains
  • Your going Down- Sick Puppies
  • Alive – Adelitas Way
  • Miss the Misery- Hailstorm
  • I get off – Hailstorm
  • When Worlds Collide- Powerman 5000
  • I stand Alone- Godsmack

I’m sure I could just go on forever.. so here are some favorites tho =D     Enjoy!

music 2

Tip of the Week # 8 Portion Control

So you may be “eating healthy and a clean diet” but if your overdoing it, it could have a negative effect. And may be a reason why you’re not loosing weight at the speed you may like or should be. So here are some tips and tricks I personally have used and/or heard of to help with knowing what’s the right portion, how much do you really need.

  • Eat off of smaller plates. Even if you put that same amount of food onto the smaller plate, our eyes are bigger than our stomachs. So eventually, your portion will become slightly smaller over time. Do the same with bowls and drinks. (ideally water should be your main drink, if it gets boring, add some fruit to your water or have some unsweetened tea)

plate

  • Separate your food on your plate, I like half my plate to be veggies 1/4 protein and 1/4 a starch. That way you get used to the look of normal portions. Also when you go our to eat at restaurants, they usually give you double the amount of what you should be eating, cut that meal in half and save the other half for another night.
  • Turn the TV and other distractions off! You don’t realize how much mindless eating you do when your distracted. shut off the TV and actually focus on the meal in front of you. Enjoy it. Have dinner with family, a date, a friend… anyone besides the TV.
  • Keep the foods that you can splurge on in plain sight. (Dinner salad, veggies, fruits) Set those on the table and keep the other foods like the potatoes on the stove top during dinner, the more you get used to seeing it right there all convenient, the more you’ll be inclined to grab it over something else, say the potatoes.
  • Also just avoid second helpings in general. Like I said above its ok to gorge on the salad and stuff but usually seconds consist of the potatoes and meat foods. They “sound” good, but are you really still hungry? Drink 1 glass of water between getting a second helping and consider if your truly hungry. If the salad in front of you doesn’t look  appealing but a huge dollop of potatoes sounds good, your not hungry. (its most likely a habit you need to break)

salad in table

  • Why are we still drinking sugary drinks when we KNOW they are horrible for us? LOL . Drink some water, tea, coffee with your dinner. There are a few natural sodas out there, but look at what your actually drinking and think if its really something you should be putting in your body. If you must- some natural sodas to help wean you off of all the soda drinking (note: I said wean you off) include: Reds Ginger Brews, Boylans, Hansons, Fizzy Lizzy, Steaz, Izzie, Jones, G-U-S, Oogave, Zevia.
  • Make your own pre-packaged foods. when you buy a bag of veggie chips, don’t you just open the bag up and stick your hand in and begin munching…. yes. Were all guilty of it. Instead buy the little snack size sandwich bags and look at the serving size and make your own portion controlled snacks to go. Great for you when your running late, on your way to a ball game, concert, picnic, have kids, want just a light snack… you name it!

lable

  • I know this may seem stupid and tedious at first, but buy a scale to help you measure and weight your foods when you first start off.it will be really time consuming and annoying but pretty soon you’ll just be able to eyeball the portions naturally. I got a food scale at my local Bed Bath and Beyond for like $15 bucks. Not bad at all… I’m sure they have fancier ones, but for what your going to be doing, a average one will work just fine.

HOPE THIS HELPS! =D

Booty Workout #1

Step Lunge – 3 sets. 15 on each side per set. 1 set=30 total for both legs. You can either alternate or do one side at a time.

step lunge

Low Squat w/ Medicine Ball – squeeze MB ( medicine ball) between knees and squat, raising your arms may help with balance. 4 sets 15 reps.

low squat

Split squat with Arnold press combo- you can do this on a squat machine, or without (like it shows in the pic) do a regular lunge, and press arms up in a “Arnold press” when in squat position. alternate legs, helps to walk with the motion! =)  3 sets, 15 on each side. 30 reps total for each side.

split

Deadlift with press- basically like before, bend down, keeping arms straight and press towards the sky. 3 set, 15 reps

deADlift

Scissor leg raise – focus on keeping core tight. Do as many as you can for 30 seconds, rest 10 seconds. do 3 sets. ! want to make it harder? put an elastic band around your ankles.

leg

alternating superman  – do as many as your can for 30 seconds, rest 10 seconds. Do 3 sets.

super

single leg glute bridge – keeping core tight, one leg extended…. lift butt and hips up and squeeze butt muscles every rep. 3 sets. 15 reps

bridge

glute bridge (hip raises)  – same as above without extended leg. 3 sets, 15 reps

glute bridge

Low lateral band walk-as many as you can for 30 seconds, rest 10 seconds. Do 8 sets.

low latteral