Monthly Archives: January 2016

Exercise Challenge: Try A New Bodyweight Workout

Challenge Concept.This month we’ve challenged you to drink more water, try exotic fruits, and avoid soda. Our final challenge for the month is to try a new bodyweight workout. You have several to choose from depending on  your specific goal.

If you want to strengthen your core muscles, try our Simple Bodyweight Core Workout. If you are more interested in toning your legs and lower body, give our Simple Bodyweight Legs & Glutes Workout. This workout strengthens your entire lower body in just 4 simple exercises.

 

If your upper body needs some help, try our Simple Bodyweight Upper Body Workout. Using just your body, you can beef up your biceps, triceps and chest in no time at all. If you’re looking for an overall, total body workout, we have just the thing for you. Check out these 10 Best Bodyweight Exercises to strengthen and tone every major muscle group in your body.

Whichever workout you choose, give it your best and stick with it. Anytime you try a new workout, your body will be sore for 3-4 days. If this happens, don’t give up. Keep working out, and in a few weeks your body will completely adjust to the new strain you’re putting on it.

The Ultimate At Home Total Body Workout

top 10As we finish off our focus on keeping it simple, I want to share one final body weight workout with you. So far I’ve given you three great workouts that focus on your upper body, lower body and abs. These are great if you want to focus on specific areas, but sometimes you want an overall workout that exercises all the major muscle groups. This workout does exactly that.

 

 

 

These are the 10 Best Bodyweight Exercises you can do that will give you a completely toned body from top to bottom. If you do these exercises everyday, and accompany it with a healthy diet, your results will be amazing!

Healthy Dinner Inspiration

Did you make a New Years’ Resolution to eat healthier or lose weight? Are you running out of motivation and inspiration now that it is almost the end of January? I hear you! At the beginning of the month I am excited about keeping my resolutions, but making the lifestyle changes can sometimes be hard. Life gets in the way and old habits creep back in. Well, dear reader, be inspired again! I’ve compiled a list of some of my favorite dinner recipes. Remember, lifestyle changes should be simple. These recipes use simple ingredients…foods that are good for your body and are unprocessed. You don’t need to feel stressed by trying to change your entire diet overnight. Small changes can lead to big results. So don’t even stress about what healthy meals you can make for dinner this week. I’ve already made the list for you:

Yummy Black Bean Soup

Pumpkin Bean Soup

Slow Cooker Pasta Fagioli Soup with Ground Turkey

Baked Salmon with Pesto and Mushrooms

Chicken and Veggies on a Stick

Steak and Arugula Salad with Balsamic Vinaigrette

Pepper Steak Stir-fry with Brown Rice

 

No Soda Weekend!

B_NoSodaWeekend_Often times, the simplest changes you make can result in the biggest results. One of these simple changes is avoiding drinking soda, or other sugary drinks. If you are a soda drinker, do you ever think about the number of calories you consume each day from these drinks? Perhaps you choose to drink sugar free soda, but that isn’t much better. Even if you choose sugar alternatives, these still have their own set of negative results. Whether you choose regular or diet soda, you’re still putting artificial colors, preservatives and other unwanted chemicals into your body. I know it’s hard to give up something you love, so let’s start with a simple challenge.

 

Today we’re issuing a NO SODA WEEKEND Challenge. We are challenging you to avoid any type of soda, energy drink, or other sugar drinks for 3 whole days. This may seem like a very simple thing to do, but if you’re used to drinking multiple sodas a day, it can prove to be very difficult. Just take it one day, or one hour at a time and see how well you can do. With any luck, you’ll be able to accomplish this challenge and realize you can do just fine without soda. You may even find out you feel better without all that soda in your body!

Bodyweight Workout for your Legs & Glutes

W_SimpleBodyweightLegs&GlutesWorkout_This month we’re focusing on keeping it simple with your diet and exercise. One of the best ways to do this is by choosing workouts that use nothing more than your own body. Sure, dumbbells and weights are great, but they’re not necessary. After going to cardio lifting classes for years, I’ve come up with dozens of bodyweight exercises that really work and are very easy to do.

 

Here is my favorite lower body workout that uses just 4 moves, and can be done without any equipment. This workout will strengthen your hamstrings, quads, calves and glutes to give you the lower body you’ve always wanted. Complete at least 4 days a week for optimal results. Keeping a healthy diet will also increase your success with any workout program you follow.

7 Salads for Lunch

Collage of salads

Salads are a simple and great option for lunch. They are easy to put together and are made of simple ingredients that will aid in losing weight and improving health. They provide a well balanced meal with protein, fruits and vegetables that will give you the energy you need to make it through the afternoon without feeling bogged down. Many salads can be prepared the night before, making them easy to take as a work lunch the next day.

Here is a weeks worth of my favorite salad recipes.

Mediterranean Chicken Salad

Hot Sesame Quinoa Salad

Lemon Chicken Greek Salad

Quinoa Spinach Corn Salad

Kale Strawberry Almond Salad

Spinach Chicken Salad with Fruit Medley

Zucchini Arugula Feta Salad

Friday Challenge: Try an Exotic Fruit

Exotic fruits in a wooden crateLast Friday we challenged you to drink more water each day. Hopefully you followed this challenge and started a new habit of better hydration. Something as simple as this can go a really long way to better health. To continue with our simple ideas for your New Year’s Resolution, this Friday we are issuing a challenge to try a new exotic fruit. Every time you visit the produce section of your grocery store, you walk buy fruits that come from other parts of the world that may look odd or different. The next time you shop, choose one of these fruit items to try at home.

 

By doing this, you will broaden your taste palette and possibly find a new food that you love. By choosing a variety of fresh fruit, you also increase the number of vitamins and nutrients you put into your body. I’ve done this with my daughter and that’s how we tried start fruit and persimmons, which have now become our favorite fruit. Feel free to continue this challenge every weekend so you can try more and more delicious foods. You can also switch it up and try new kinds of vegetables as well!

Simple Way to Work your Core

Fitness female woman with muscular body, do her workout, abs, abdominalsGetting in a good core workout doesn’t have to be complicated or extremely difficult. You could go to the gym and use a machine that targets your core, or attend an exercise class that involves core exercises, but this will take at least an hour to do, not including drive time. Why not do a simple workout in the comfort of your own living room? This simple workout uses just 3 exercises to strengthen and tone your core muscles, using nothing more than your own body weight.

 

As you struggle to maintain your healthy New Year’s Resolution, this workout will make staying healthy much easier. Complete this workout at least 3 times a week for best results.

Healthy Snack Recipes to Boost Weight Loss

Healthy Snack Recipes

Healthy snacking does not have to be difficult. Fresh fruits and vegetables are convenient and simple. No need to do much prep work when eating them for a snack! Make your snacks last longer by adding some protein to your snack. It will keep you fuller for longer and also help you resist the temptation to grab a quick non-healthy snack. Below are some of our favorite healthy snack recipes. These are snacks you can make ahead so they are ready to go when you get a bit hungry.

Great Outdoor Trail Mix – The nuts in trail mix are a great source of protein.

Lemon Garlic Hummus – A savory dip for your veggies.

Crunchy Chickpeas – An easy to prepare, flavorful snack.

Caprese Bites – With veggies paired with cheese, these are a great option for a balanced snack.

Coconut Strawberry Raspberry Smoothie – If you like to drink you snacks, opt for a smoothie rather than a soda.

Watermelon Lime Popsicles - Might be a little too cold for Northerners this time of year, but the South can enjoy popsicles all year long.

 

How Much Water Should I Drink?

bicchieri splash in sequenzaWe’ve all heard that drinking water is important for a healthy body, but how do you know the correct amount? I’ve heard some people say you need 8 glasses of water each day, while other people say the amount varies depending on how old you are, and how much you weigh. I wanted to know the correct answer, so I did some research and this is what I found out.

 

 

A recent study found that drinking 2 cups of water before a meal can help you lose an extra 5 pounds each year. This can also help you maintain your current weight. In addition to this, drinking enough water can speed up your metabolism and help you avoid overeating. So, how much water is enough?

 Step One:

Figure out your weight. The amount of recommended water depends on your weight.

Step Two: 

Do some simple math. Multiply your weight by 2/3, or 67%. This will give you the number of ounces of water you should drink every day. For example, if you weigh 200 pounds, you should drink 134 ounces of water each day.

Step Three:

Adjust for activity level. Depending on how much you exercise, you will need to drink more water. For every 30 minutes of exercise, you will need to add an additional 12 ounces of water to your daily intake.

Get Started:

Now that you know the proper amount of water you need to drink, how do you fit it into your day? One cup of water is the same as 8 ounces. For coffee drinkers, a Starbucks short drink is 8 ounces, and a grande is 16 ounces. Most small glasses hold about 8 ounces, while tall glasses hold 16 ounces.

Figure out how many ounces you need, divide by 8 or 16, and this will tell you how many small or large glasses of water you need to drink each day. It helps to start off each day with a large glass of water, which will give you a quick 16 ounces right off the bat. Follow up with another 16 ounces before each meal, and you’re well on your way to healthy hydration.