How to Burn Over 30,000 Calories by Just Walking

Did you know that a daily brisk walk of at least 30 minutes or more can burn up to 1500 calories every week?  Let's do the math...

If you walk briskly everyday for at least 30 minutes and burn 215 calories each session; that's 1,505 in one week!  Do this for at least 6 months and you'll have burn off 36,120 calories.  Set your goal to burn off 39,000 calories, because 39,000+/- calories = 11 pounds of fat, give or take a few.

So, no excuses!  Get out there and get your walk on...you'll start seeing results before you know it.

Live Fit Live Strong!

Bone Broth Helps with Wrinkles, Stretch Marks, and Cellulite

Bone broth contains collagen to make your skin supple and radiant. This delicious, mineral-rich broth can be used to make soup to support smooth, strong skin and reduce cellulite.

Drinking bone broth makes skin supple. Cellulite does not arise from carrying excess fat. Haven’t you ever seen a thin person with cellulite? It is common. Most people are taught to choose skinless and boneless meat and to fear animal fats. This is why even those who are slender will not be able to shake cellulite until they change their diet. (5)

• Cellulite comes from a lack of connective tissue.
• The smoothness of skin is from an abundance of connective tissue.
• Collagen-rich bone broth will supply your skin with the tools that it needs to support itself.
• Adding chicken feet, animal joints, and knuckles to a bone broth will increase the amount of collagen available.

Be on the look out for the "Bone Broth" recipe!

Live Fit Live Strong!

Are You Eating After 7:00 PM?

Hey there!  I came across an article that I wanted to share with you about eating after 7:00 pm.  Have you ever heard that eating after 7:00 pm could cause weight gain?  Well, I've heard the same, but after reading this article below, I have a totally different outlook.  Check it out!

Like us, you’ve probably met people who say, “as soon as I stopped eating after 7 p.m. I lost weight.” However, don't let them talk you into skipping late dinners--this is mostly fiction! Eating after 7 p.m. itself does not cause weight gain.

Although your body does have some sense of whether it is day or night, it will handle calories virtually the same no matter what time of day you eat. This means you don’t have to forgo dinner if you get home after 7 p.m.  At the same time, we're not exactly giving you the green light to chow down all hours of the night. 

Typically when people eat at night they aren’t reaching for healthy foods like veggies and fruits. When most people eat at 9:00 or 10:00 p.m., they’re grabbing cookies, chips, ice cream, or other snack- or dessert-like items while they watch TV or relax. So when those people decide to stop eating after after 7 or 8 p.m., they are just cutting out a lot of extra calories from junk food. It doesn’t matter what time you eat the junk food, cut back on it and you’ll lose weight (what a novel idea--we love it!).

Although, we don’t recommend having a heavy meal before bedtime. If you get home from work and haven’t eaten dinner, we suggest having a light meal or a healthy snack. We find that if you haven’t eaten since lunch and you go to bed hungry, you’ll still be hungry when you wake up and you’ll inevitably end up overeating. For a light, quick, dinner, try having a veggie egg white omelet or a nonfat Greek Yogurt with fruit or a bowl of oatmeal with a hard-boiled egg.  Although these may sound like breakfast ideas, they are quick and healthy at any time of day.

—Tammy Lakatos Shames and Elysse “Lyssie” Lakatos—otherwise known as the Nutrition Twins—are registered dietitians, certified personal trainers and authors of The Secret To Skinny: How Salt Makes You Fat. They will be blogging about healthy eating and weight loss for Fitbie every week.

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Eat Clean and Train Dirty!

You can't out train a poor diet!  If you are training in the gym everyday, but still eating crap, you're wasting your time.  You will never reach your ultimate goal of fitness, if you don't change your eating habits.  Take time and dedicate it to preparing healthy meals at home that you can take with you.  By preparing your food ahead a time, will help you in a huge way; so that when you're in a crunch, you don't just grab whatever is available.  Eat clean, because the only thing that you should be doing dirty...is training hard!

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Look Your Best with Imported Luxury Hair Extensions!

Introducing this amazing company offering the most luxurious hair that I've ever seen!  If you wear extensions, this is where you should be making your investment that will last for up to 12 months!  Luxe Virgin Hair extensions are imported from the source and 100% virgin hair, unprocessed, no dye and not chemically treated in any way.  Unlike the processed hair found in your local shops that only last for a few weeks before it begins to tangle and shed and  is full of synthetics and mixed with animal hairs.  Finally, Luxe Virgin Hair www.luxevirginhair.com provides a solution for ALL women, not only available just for top models and celebrities anymore who get to enjoy this luxury of 100% imported real human hair!  Now you can too! 

LUXE VIRGIN HAIR is located in Atlanta, Georgia and was created to provide ALL women access to exclusive, luxury hair extensions at an affordable price.  We have women all across the world experiencing this NOW affordable luxury!

 LUXE VIRGIN HAIR, a internet based hair boutique, offering women all over the world a quality option for hair extensions, other than their local shops that only offer hair that has been processed and chemically treated.  Ever wonder why hair bought from your local shop only last a few weeks?  Well, our 100% Virgin Human Hair is Grade A++ quality human hair, no synthetics, not processed, dyed or chemically treated in any way.  We provide high quality, highly discounted hair from the source.  We import and only purchase temple hairs from India, Brazil and Europe that were collected in a responsible manner.

Try This Anti-Bloat Smoothie

I've had to almost stop using Whey Protein in my morning shakes because for some reason, its allowing me to either put on weight that I don't want or giving me a bloated feeling for most of the day.  So, I am experimenting with not using Whey Protein to see if I can feel a difference and see a difference in my body.  Since I don't eat breakfast as soon as I awake in the morning, I need to have something before I do eat breakfast, which is usually about an hour and a half after I get up.  So here is an alternative that I have found to work really great!  It's call the "Anti-Bloat Smoothie", from Brett Hoebel's 30 day flat belly plan.

Start your day off with this smoothie.  It's high in fiber, which prevents constipation, and additionally it contains natural enzymes that help to breakdown hard-to digest foods that can cause bloating.

Ingredients:

3/4 cup papaya

3/4 cup pineapple

1/2 pear, sliced

1 tsp. ginger, fresh

1 tbsp. flaxseed, ground

2 mint leaves (garnish)

1 cup of water

1/2 cup ice

Blend all the ingredients and enjoy!

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Have You Ever Heard of the 100 Workout?

This is a great idea when you can't get to the gym.  You can also add in lunges, push-ups and burpees too!

Give this workout a try and let me know what you think!

The 100 Workout

Perform...

100 Jumping Jacks
90 Crunches
80 Squats
70 Leg Lifts
60 Jumping Jacks
50 Crunches
40 Squats
30 Leg Lifts
20 Jumping Jacks
Run in Place for 10 Minutes

*Rest for no more than 60 seconds between sets and repeat workout

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Want Ripped Abs? Cut the Carbs!

Now, I'm not telling you to stop eating carbs altogether, but by reducing your carb intake (especially those carbs found in grains, cereals, and potatoes) will have a major impact on you seeing your abs...eventually. Remember you can eat carbs, however, eat more in the morning, and eat much less as your day goes on. When you do eat carbs, make sure your eating whole grains only.  I've listed below some whole grain options that you can add to your diet.

Photo Credit bread image by Bube from Fotolia.com

Popcorn, oatmeal, wild rice, bread, pasta and crackers made with whole-wheat or whole grain flour; brown rice, bulgar (cracked wheat), whole cornmeal, quinoa, muesli, spelt, sorghum, millet, amaranth and hulled barley.  

Whew!...Just to name a few  :-)  So, everyone; today is the day to start cutting the carbs!

Live Fit Live Strong!

No Weights Workout! Body Weight Exercises That Work!

Let’s face it, everyone can’t either make it to the gym or it’s just not in the budget right now.  However, there are several body weight exercises that you can do, that are simple and very effective.  These body weight exercises will improve your flexibility, strength and your balance without the use of machines or weights.  Let’s start off with strengthening and working on your upper body, legs and most importantly….your booty!  I mean seriously; who doesn’t want a sexy rear?

Shoulders & Arms

1. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the surface and straighten your arms. Bend arms to a 90-degree angle, and straighten again while the heels push towards the floor.

2. Diamond Push-Up:  These push-ups get a little more difficult with a diamond-shaped hand position throughout the move (situate them so that the thumbs and index fingers touch). This hand readjustment will burn your triceps like never before! 

3. Boxer: Start with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward, keeping the other arm back. Begin swinging and alternating your arms while punching the air.

4. Arm Circles: Stand with arms extended by the sides, perpendicular to the torso.  Slowly begin making arm circles for about twenty to thirty seconds (about a foot in diameter). Then reverse the movement, going counter-clockwise for another twenty to thirty seconds.

Legs

1. Wall Sit: These may seem easy in the beginning, but just hang in there, you’ll see exactly what I mean.  Slowly slide your back down and up against a wall until the thighs are parallel to the ground. Make sure your knees are directly above the ankles and keep your back straight. Go for 60 seconds per set (or however long it takes to turn those legs start to burn). Add some bicep curls for a little extra intensity to this move.

2. Lunge: Stand with your hands on the hips and feet hip-width apart. Step your right foot forward and slowly lower your body until your left knee is close to or touching the floor and bent to at least a 90 degree angle. Return to the starting position and repeat/alternate with the left leg.

3. Curtsy Lunge: Start off in the lunge position, step the left leg back behind the right leg bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Always keep your torso upright and the hips square.

4. Squat: These are my all time favorite!  Stand with the feet parallel or turned out 15 degrees — whatever stance is most comfortable. Slowly squat down by bending the hips and knees until the thighs are parallel to the floor. Make sure your heels do not rise off the floor. Press through the heels and return to a standing position.  Repeat 3 more sets of 15 reps.

5. Squat Reach and Jump: Perform a regular squat, but jump up and reach your arms straight over your head. Aim for 15 reps. Take a brief rest before the next set.

6. Step-Up: Find a step or get a bench.  Start off with the right food by stepping up onto the step or bench; standing straight up onto the step or bench, then return to start. Repeat for 10-12 reps on each side.

7. Calf Raise: This exercise is best done on the edge of a step.  From a standing position, rise up on your toes, keeping your knees straight and heels off the floor.  Hold this position, then come back down. Repeat for 12-15 reps on each side.

In my next post we’ll be focusing on working your Core, Chest and Back!  So give these very effective exercises a try and let me know what you think, or if you have questions.

Val

Live Fit Live Strong!