10 min Total Body Workout!

For everyone out there who wants to tone and strengthen EVERYTHING, but doesn't have time to hit the gym for an hour. . . This is an awesome (and quick!) workout. These are some of my fave exercises, and I incorporate them into most of the workouts I do for myself and my clients. And best of all, you won't need any equipment!

1. Squat to Knee-Up Twist


Stand with legs shoulder-width apart and feet parallel, arms behind head. Squat while keeping heels down, back straight, and abs tight/engaged. Return to standing position and bring right knee up while twisting torso to right. Do 20 reps alternating sides.

2. Plank Hold


Get into low plank (push-up position with forearms on floor and hands stretched out). Keep abs and glutes tight/engaged. Hold for 40 seconds.

3. Plank Ladders


Get into high plank (push-up position). While keeping body straight and abs engaged, bring right knee toward chest without touching leg or foot to ground. Return to plank and repeat with left knee. Do 20 reps alternating sides.

Perform all 3 exercises without rest in between. Once done, take a 60 second rest/water break, then repeat.

Anti-Aging foods & tips

Here are some anti-aging foods that everyone should know about!
Olive Oil, promotes glowing skin
Watermelon, promotes skin hydration
Green Tea, helps with brown spots
Salmon, reduces redness
Spinach, helps to firm skin
Blueberries, smooths fine lines
Pomegranates, promotes the look of softer skin
Ultimately, any foods that are rich in antioxidants (vitamins A, C, and E) will help with the signs of aging, as they ward off free radicals that cause skin damage.

Here are some tips to avoid skin damage!
Wear sunscreen (preferably 30 SPF or above) every day
Wear sunglasses
Use a weekly hydrating mask
Don't pick at blemishes
Don't take really hot showers (the really hot water is damaging to skin cells)
Stick to a routine

Thanksgiving Ideas!

Here are a few (awesome!) ideas from Fitness Magazine for eating a HEALTHY Thanksgiving dinner:
1.Turkey
Turkey is a healthy protein source - unless it's deep fried and slathered with gravy. Sarah Krieger, RD, National Spokesperson for the American Dietetic Association, points out that a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system. A normal portion size is usually 3 to 4 ounces - and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table.
2.Sweet Potatoes
Sweet potatoes are among the healthiest vegetables around - so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted - which keeps the flavor very intense without adding fat - sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which ward off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.
3.Cranberries
As millions of us reach for cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Krieger points out that cranberries are loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding a sugar substitute like Splenda to keep this side dish healthy, suggests Krieger.
4.Stuffing
This fluffy side is often regarded as one of the most fattening holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins, recommends Krieger. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.
5.Pumpkin
It's not Thanksgiving without a slice of pumpkin pie. This veggie is packed with heart-healthy fiber and vitamin A. Plus, says Krieger, because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.
6.Red Wine
While wine and cocktails can add needless calories to an already over-the-top meal, wine delivers heart-healthy properties in exchange for its calorie count (about 100 calories per 5-ounce serving). All wine is naturally heart-healthy, but red wines will provide the most antioxidant bang for your calorie buck. And take note: the dryer the wine, the higher the concentration of those disease-fighting properties.

Originally published on FitnessMagazine.com, November 2008.

Eat Better, Spend Less

Check out this awesome article from Fitness Magazine on how to shop smarter, eat better, and spend less at the grocery store. They have some really great tips! Eat Better, Spend Less

Fat Secret

My husband and I just stumbled across a very cool website. :) It's called Fat Secret, and you can literally enter in any food and it will list the nutrition facts. There are also recipe ideas and different nutritional and fitness challenges. Check it out!

Tone in 10 Minutes

Here are 5 exercises from Fitness Magazine that will tone your abs, arms, butt, and thighs. Do them for a quick workout when you don't have time for the gym, or incorporate them into a longer workout to push yourself.

Pike and Extend

Targets: Abs, legs

• a. Lie faceup on mat with legs extended over hips, arms overhead. Crunch up, reaching hands toward feet.
• b. Keeping legs straight, bring arms back overhead as you lower upper back and left leg toward floor.
• Crunch up, lifting left leg over hips and reaching hands to toes. Switch legs; repeat. Do 20 reps, alternating sides.

Standing Side Crunch

Targets: Obliques, legs

• Stand on left leg, left arm extended out to side at shoulder height, right foot lifted a few inches off floor to the side.
• Place right hand behind head, elbow bent out to side at shoulder level, then lift right knee toward right elbow.
• Do 15 reps; switch sides and repeat.

Chest Flye with Leg Extension

Targets: Chest, abs

• Lie faceup on mat, knees bent 90 degrees over hips, holding a dumbbell in each hand, arms extended over chest, palms in.
• Keeping right knee bent, straighten left leg toward floor as you lower arms out to sides. Hold for 1 count, then return to start.
• Do 10 reps. Switch legs; repeat.

Knee-Up with Overhead Press

Targets: Shoulders, abs, glutes

• Sit on mat with knees bent and feet on floor, holding dumbbells near shoulders, elbows by sides, palms in.
• Lean back slightly and extend arms overhead as you lift feet a few inches off floor and bring knees toward chest.
• Hold position for 1 to 3 counts; return to start. Do 15 reps.

Lunge and Twist

Targets: Abs, glutes, legs

• Stand with feet together. Lunge back with left leg, bending knees 90 degrees, and reach left hand to right foot.
• Stand up, lift left knee in front of you to hip height, and bring fists to chest, bending elbows out to sides as you twist left. Twist to center, lunge left leg back, and repeat.
• Do 15 reps. Switch sides; repeat.

Just in time for Halloween!

As Halloween quickly approaches, we all start to think about the rest of the upcoming holidays. . . the presents, time with family, wonderful food, and weight gain. But, with a few simple pointers, beastly weight gain can be a thing of the past!
1) Remember to moderate candy and sweets! I know they taste good, but consuming more than just a couple at a time can be bad for your health. If you are a chocoholic, stick to dark chocolate. It is higher in antioxidants and lower in fat. If you love cakes and pies, pumpkin pie is one of the better choices. It is still high in sugar (it's a pie of course!!), but pumpkin is high in vitamins A and C and lower in calories.   
2) Don't overeat! Easier said than done, right? Just keep in mind that it's healthier to eat normally prior to going to huge holiday dinners. You will be less likely to over-consume, than if you had not eaten anything prior to going. As an added tip, snack! Rather than eating all of the food all at once, eat a small portion and wait a bit before eating another small portion.
3) Lastly, exercise! The holidays can be busy, but try to fit in at least a 30 min exercise session 3 times a week. Cardio (running, eliptical, cycling, swimming) is going to be better during this time of year because it burns the most fat in a short amount of time. Not to mention, cardio lowers blood pressure and cholesterol too.
Good luck! Have a Happy Halloween and Happy Holidays shortly after!

Delicious & Healthy Burgers!

Having a hamburger craving? Want a quick dinner? I fixed these burgers last week and they are delicious!!

1 lb lean ground beef (90/10 or 93/7)
1/4 cup diced onion
1/4 cup diced green bell pepper
1 tsp sea salt
1/2 tsp pepper
1/2 tsp curry

Kneed everything together and form 4 patties. Cook patties on a grill or in a skillet. Serve on a whole wheat bun with ketchup/mustard/low fat mayo. Takes about 20 min. For a side, try a garden salad with low fat italian or ranch dressing.

Nutrition Facts for 1 burger:
350 calories
12 g of fat
 4 g saturated fat

Obesity Reigns

My husband and I recently stopped at an unnamed fast food restaurant to eat a quick lunch. A chicken sandwich, cheeseburger, and 20 minutes later, we were both feeling full, but not quite as healthy. And why should we feel healthy? The cheeseburger that my husband had just consumed contained 920 calories and 59 g of fat. The chicken sandwich that I had just devoured contained 420 calories and 27 g of fat.
The National Council on Strength and Fitness advises keeping fat intake under 30% of total daily intake. Daily caloric intake is determined by height, weight, and activity level, but with an average recommended intake of 2000 calories, fat intake should be limited to a mere 66 g.  Putting that into perspective, my husband and I had just eaten a good portion of our recommended daily fat intake with one burger.
No wonder obesity is a world-wide pandemic. The World Health Organization states that over 1 billion people are overweight and 300 million are clinically obese, with obesity claiming 300,000 deaths per year. In America alone, approximately 35% of adults are overweight or obese.
So, how can our nation turn this obesity pandemic around? How about starting with decreased fast food intake, and steering clear of 52 oz soda specials!
Next time you eat out, grab the nutritional facts and take a peek at what you are really eating. You may be disturbingly surprised!