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Green Smoothie Formula

Here are some great tips to make your protein shakes or any other type of smoothies.

*Credit to www.alifebalance.com for the image 

7 Healthy Life Tips For The Nine-to-Fiver

As someone who has worked in an office environment for many years, I understand how hard it is to be mindful of healthy choices.  Sitting all day staring at a computer screen, answering phone calls, emails, and dealing with customers can be surprisingly strenuous on your body and mind.  A sedentary lifestyle can have a negative impact on your health- sitting for long periods of time can create a multitude of health issues, including lower back pain (which I have suffered), poor mobility and an increased risk of diabetes and cardiovascular disease.  Here are 7 tips to help you incorporate a healthier and more well balanced lifestyle into your office routine:

1. Reduce Caffeine: Caffeine can dehydrate you which will cause you to crash and burn.  Drink plenty of water instead.  Water will increase your metabolism, which burns calories and gives you increased levels of energy throughout the day.
2. Eat small meals and snacks every 2-3 hours: Each time you eat, you stimulate your metabolism for a short period of time.  Forgetting to eat and skipping meals drives the body into starvation mode, during which any and all calories consumed are stored as fat while muscle mass depletes.  Eating every 2-3 hours feeds muscle and starves fat.
3. Go for a walk during breaks: Don't eat your lunch or take your breaks at your desk!  Recharge your brain and body by stimulating it with new settings and experiences.  I used to walk the neighborhood during my breaks to do a little window shopping at the local stores.  I'd talk to the locals, or people watch on a bench nearby.  These simple activities increased my blood flow and left me feeling refreshed and energized to get back to work!
4. Stand while you work: Standing is better for your back.  Your posture will improve, your core will get stronger and your legs more fit.  Standing burns more calories- about 20 percent more. There are, however, cardiovascular risks related to prolonged standing.  The heart must work harder and there is a a significant increase in varicose veins*, especially in women.  Alternate between sitting, standing, and moving around while you work.
5. Recognize your personality trait and absorb energy your way: Introverts have been proven to gain energy and confidence through multitasking.  Make a daily list in of priorities and stick to it!  Extroverts gain energy by being social.  Take the time to talk to a people- be they clients or coworkers.  Enjoy at least one great conversation a day!
6. Healthy eating: Junk foods and/or foods high in sugar will make you feel slugish, bloated and low in energy.  Health risks include damage to your heart and liver, diabetes, poor performance and obesity.  Eating healthy fuels all bodily processes that enable you to move, think and breathe. Good food powers your life.
7. Exercise before work or on your lunch break:  Squeeze in a quick work out! Doing so will give you an extreme adrenaline rush, feeding your feel good endorphins and give you a natural high with increased energy.  You'll feel good and be more productive.

*Varicose veins are swollen, twisted, and sometimes painful veins that are filled with an abnormal collection of blood.

Train Like A Wolverine

As I mentioned a couple of days ago, Hugh Jackman's video on his healthy lifestyle inspired me to live an even healthier lifestyle. I then started to research Hugh Jackman's life and discovered that him and I have a lot of the same personality traits. Both fun loving, easy going, considerate, and the list goes on and on. The most obvious interests we have that are similar is health, wellness, and fitness. This made me want to train at the gym like the jacked Jackman! So I found the training routine he did for the movie Wolverine on his personal trainer's (David Kingsbury) website. I just finished week 1 and I feel like a superhero mutant! The training routine improves strength and size, whilst also keeping body fat to a minimum. My muscles were confused by different variations of exercises. Drop sets, supersets, circuits, main lifts, it has it all! Check it out:

* Credit to David Kingsbury for creating the Wolverine Work Out

http://www.davidkingsbury.co.uk/the-wolverine-workout/

Hugh Jackman's Healthy Life Style

I was inspired by this interview with Hugh Jackman and I thought I would share it. He gave some great tips to live a healthy life style.
*Credit to mensfitness.com for the video & interview

http://www.mensfitness.com/leisure/entertainment/hugh-jackman-makes-no-excuses

Small Changes = BIG Results

In the past, I worked out very hard but was not satisfied with the results I got. I had a healthy diet and trained on a consistent basis but couldn't achieve the look I wanted. I made small changes within my diet, which in turn equalled to the results I desired. 

Here are 5 small changes I made:

1. Reduced my dairy intake: Milk has plenty of protein but I found that if I consumed excessive amounts per day it caused me to feel bloated. I have since switched to almond milk* and have reduced my intake of other dairy products to 1-2 times per day (greek yogurt and cottage cheese).
2. Replaced cereal with oatmeal: It is hard to avoid the sugar contents in cereal. It does take a little more effort to prepare oatmeal in the morning, but the health results are well worth it and oatmeal does come in instant packages. Oatmeal is loaded with fibre and antioxidants. It offers many health benefits, from protecting our hearts to preventing cancer and diabetes.
3. Purchase produce at the farmer's market: Using local foods inspires me to prepare healthy, plant-based meals that are low in calories and high in nutrients. I also feel good about supporting people in our community who make their living on the land. It's a win-win. I eat healthier — and help our local farmers, economy and environment.
4. Decreased my consumption of red meat: Previous studies have linked saturated fats in red meat to an increased risk of heart attack, stroke, and death. A new study by researchers at Brigham and Women's Hospital found that these sources of “bad” saturated fats might also affect your brain function, including memory. Red meat is high in zinc**, iron***, selenium****, and can be a great muscle-building food because it is high in protein. So I still consume it once in a while but mostly stick with chicken, turkey, and fish.
5. Replaced bean salads with quinoa: As much as I love a good bean salad, it made me feel bloated. I discovered quinoa and have never looked back! It is a delicious and easy to prepare grain that is packed with protein, loaded with fiber, and even a dose of healthy fats. Plus, it's considered a "complete" protein, which means that, like meat, eggs, and dairy, it packs all of the essential amino acids your body needs to build muscle. 

These small changes made huge gains in my health and fitness. Which small changes could you make?




* After I had a consultation with a nutritionist, I discovered that I was partially whey intolerant. And because I take a whey protein supplement, the nutritionist recommended that I switch to almond milk, as not to consume too much whey protein per day.

** Zinc, which increases sperm count and is crucial to prostate health.

*** Iron, a key component of oxygen delivery within your cells.

**** Selenium, which can give your immune system a boost against illnesses.

Tabata Training

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

Training in high intensity interval training improves your aerobic systems as well as your anaerobic system. Moderate high intensity training only improves your aerobic system and had little to no increase in their anaerobic system.

During demanding exercises, you put stress on your body. This increases your heart rate and you breathe much faster. Besides, your muscles burn leading to fat loss. After the workout, the body uses energy to repair the stress to get your body back to its original state. This may last for as long as 48 hours, hence effective in burning calories.  

Burn fat for up to 48 HOURS after my work out? Sign me up!  


Sample Tabata: 20 sec/10 sec rest

20 sec push ups
10 sec rest

20 sec body weight squats
10 sec rest

20 sec burpees
10 sec rest

repeat 3-5 times 

No weights? No problem!

Don't want to pay gym membership fees? Don't have dumbbells, barbells, or gym equipment available to you? Well here is a routine you could do anywhere; so no excuses!

• Run/sprint for 20 minutes 
• Squats
• Lunges
• Pushups
• Pull ups
• Burpees
• Split Jumps
• Quick Step Ups or Box Jumps

* 3 sets of 20 reps for each exercise

A playground/park is an ideal place to train outside as you have benches, bars, blocks, etc available to perform these exercises. You can also get creative and use what is available to you. Box jump on your brother! Just kidding!

7 Dangerous acts after a meal

I read an interesting health tips post on Amazing Things In The World's Facebook page.  I don't know if it is all true, but I thought I would share it:

 

7 Dangerous acts after a meal~

1. Don’t smoke : Experiments from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

2. Don’t eat fruits immediately: Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruits 1 -2 hours after meal or 1 hour before meal.

3. Don’t drink tea: Because tea leaves contain a high content of acid. This substance will cause the protein content in the food we consume to be hundred thus difficult to digest.

4. Don’t loosen your belt: Loosening the belt after meal will easily cause the intestine to be twisted and blocked.

5. Don’t bathe: Bathing after meal will cause the increase of blood flow to the hands, legs and body thus the amount of blood around the stomach will therefore decrease, this will weaken the digestive system in our stomach.

6. Don’t walk about: People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

7. Don’t sleep immediately: The food we intake will not be to digest properly. Thus will lead to gastric and infection in our intestine.

Sports Injury Help

I read Sarah Callard's book: The Little Green Book Of Health - 250 Tips For An Eco Lifestyle.  There are many great tips but one stood out to me as I am prone to sports injuries.  The book states: 

One of the best anti-inflammatory painkillers for the joints and for sports injuries is bromelain, which is actually enzyme from fresh pineapple juice.  Bromelain reduces inflammation by first breaking down fibrin, a substance that would otherwise work in the body to cause local swelling.  It has also been shown to be as effective as antibiotics in treating a variety of infectious and painful conditions, from bronchitis to pneumonia. 

Quit smoking now!

If you are a smoker, the statistics below should convince you to quit. This is what happens when you quit:

*In 20 minutes, your blood pressure and pulse rate will drop back down to normal.

*In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal.

*In 48 hours your chance of having a heart attack will have deceased. All nicotine will have left your body. Your sense of taste and smell will return to a normal level.

*In 72 hours your bronchial tubes will relax, and your energy levels will increase.

*In 2 weeks your circulation will increase, and it will continue to improve for the next 10 weeks.

*In three to nine months coughs, wheezing and breathing problems will dissipate as your lung capacity improves by 10%.

*In 1 year your risk of having a heart attack will have dropped by half.

*In 5 years your risk of having a stroke returns to that of a non-smoker.

*In 10 years your risk of lung cancer will have returned to that of a non-smoker.

*In 15 years your risk of heart attack will have returned to that of a non-smoker.

So you have more immediate things to look forward to if you quit now besides just freaking out about not being able to smoke. Quit now!

Training Partner

“Your training partners are key to your success, and friendships based on your runs together are strong.”

Bill Rodgers quotes (American marathon Runner, b.1947)

Working out with a partner is great. Partners can help motivate each other by pushing each other to work even harder with each exercise performed. Having a partner at your workout can also allow you to lift heavier weights, as you have someone to spot you (Remember, safety first!)  Just hearing an encouraging voice when you train gives you that little extra push. 

 

Unfortunately, my experience with working out with a partner was not so ideal. I partnered up in my strength and conditioning class today with an individual who was so unmotivated, didn't take the training seriously, and wanted to keep talking throughout the entire exercises. I couldn't believe it! I take my training very seriously and did not appreciate the lack of effort on his end. So I kept myself composed and continued to work out even through all his chatter, and completed the class much slower than usual, and was less effective in the number of sets that I completed. 

 

This really taught me a valuable lesson to not just partner up with anyone! Keep an eye out during warm ups and pay attention to the focused people in your class who want to push themselves beyond their limits to have a great and effective work out.  Alternatively, you can also look for these types of people to be your training buddy when you go to the gym. Because in all honesty, if you are going to train with a slacker, you might as well train alone or not at all, that way the only person who could slow you down is you.

 

Work smarter not harder. Be picky when choosing a training partner!

Group Fitness

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. 
-Lou Holtz

I finished last week's training off with a satisfied feeling of accomplishment. I had targeted each body part/muscle group twice in 1 week (5 days trained). I had trained abs and cardio 3 times as well. I took Saturday off to rest my body and recharge for the rest of this week week. Sometimes it is great to do nothing all day and watch movies, but it always makes me feel so tired and lethargic afterwards.

 

 It was like I had ran a marathon! I woke up Sunday feeling sluggish and drained, but I couldn't let this feeling dictate my weekend so I decided to exercise first thing in the morning and get it out of the way. I decided to change things up and joined a total body conditioning class. The class was great! Working out with a group offered motivation andaccountability. The people around me were doing the exercises, so I knew that I could do it too. I felt that little extra pushfrom the music, energy in the room and the people around me to work harder. Another benefit was that the exercise routine moved on pace. There was little time to complain or to have a defeating attitude. I left the class feeling so enthused and good about myself from what I had just achieved. It had uplifted my spirits and set a positive tone for the rest of my day. I walked with a pep in my step and felt so alive!  If you ever feel like you need that extra boost or that extra push, joining a Group Fitness class is a great way to stay motivated, and to keep it EXCITING!

Listen to your body..

"The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed."-Jacqueline Gareau, 1980 Boston Marathon champ

Even though I did some body weight exercises and cardio throughout my vacation, it has been tough to lift weights at the gym this past week!  I know it will take time until I get back to the same level I was 3 weeks ago but my body hates me right now! The aches and pains on my body keeps complaining like a child!  As I am a dedicated fitness enthusiast, I am motivated by this challenge to get back to the same fitness level as before.  But I tend to be stubborn!  I have a tendency to ignore my body when it talks to me.  This leaves me sustainable to injury.  Take a break that day or do an exercise that doesn't put a lot of strain on your muscles; like yoga.  Yoga is a great system  of exercises practiced as part of this discipline to promote control of the body and mind.  If your muscles are not too sore but you still feel like you should take a break from weight lifting, do some cardio.  That is what I did today.  I did 5 sets of hill sprints (ran up the hill, walked down), 5 sets of stair climbers (ran up stairs, walked down), ran 5 laps around the park, performed 3 sets of pull ups on the monkey bars, and 3 sets of dips on the park bench.  I made sure that I did a really good stretch before and after the work out to stay loose and injury free.  I felt great from the work out and my body and I are on good terms now! ;p

5 Tips For Working Out On Vacation

“The older you get, the tougher it is to lose weight, because by then your body and your fat are really good friends.  ~Author Unknown”

Happy New Year! I just got back from the beautiful island of Kauai, Hawaii. This was the first vacation that I had ever taken where I exercised throughout the entire trip. I am telling you the honest truth, it made it even better. As I mentioned in one of my previous posts, fitness contributes to your "feel good" endorphins. You feel great on your vacation and when you return, you don't feel all sluggish because all you did was lie around all day, eat like a pig, and drank like a rat pack member! You come back feeling healthy, energized and ready to get back to your daily life with a positive approach. I used to have the toughest time getting back to the gym after a vacation. I had no energy and was not motivated for weeks. I used to think that all that working out before I left for the trip was such a waste of time since I was a slob through out my trip. Not this time! I did simple, yet effective exercises.

Here are 5 tips for working out on vacation:

1. Daily work out routines: First thing I did when I woke up, was drop to the ground and do pushups. You can add 1-2 more exercises to the that. For example, after you do a set of pushups, do sit ups or ab crunches. Set a goal and stick to it each time. My goal was  100 reps. I would do 50 reps of push ups, then 50 reps of ab crunches, back to another 50 reps of pushups, and finish off with another 50 reps of ab crunches. Sometimes I added 100 reps of dips against the bed. Some days I would do this routine in the morning, then do some more sets of exercising casually on beach. Or I would do all my exercises on the beach. For example, 3 sets of 20 reps for pushups, squats, and lunges, then jog for about 20 minutes, finish off with another 3 reps of 20 reps for burpees.

2. Hiking: Hiking is my favorite activity to do while on vacation as I love that exhilarating feeling from being on an adventure. Anytime you add elevation to your walks, you'll burn more calories. If you carry a backpack, you'll challenge yourself even more, all while enjoying nature.

3. Surfing, swimming, and snorkeling: These activities can be a lot of fun and a total body workout, especially surfing. Snorkeling can be a bit more leisurely, but you can increase the intensity by swimming a bit harder.

4. Jogging or walking on the beach: I love jogging in the soft sand! It is tougher than jogging on a flat surface because it adds more resistance with each step you take. The muscles are forced to work harder and tighten up the core muscles. Same thing for walking on the beach, you can burn twice as many calories than walking on a flat surface. You can do this while getting a tan and admiring the beauty of the beach!

5. Playing sports: Playing any type of sport burns calories and is a great way to meet other people. For example, beach volleyball.