Here is our latest trainer tip on youtube.com-
http://www.youtube.com/watch?v=TSCBx5yigIM
Friday, January 29, 2010
Tuesday, January 26, 2010
Burn More Fat with These Breakfast Foods
Good to be back in the club - my energy is slowly coming back - haven't been this ill in years.
Have you ever asked yourself am I eating the right breakfast foods? If you haven't, you should and certainly take in consideration these following tips.
We been all been told since grade school that breakfast is the most important meal of the day. Do you really know why? Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overeating. Be sure to include a serving or two of lean protein like an egg white ometlet (throw in a yolk is okay), some low fat cheese, some dairy like plain yogurt or cottage cheese, or even a protien shake on the side and don't forget a complex carboyhdrate like whole grain toast or oatmeal. According to one of my favorite docs (Dr. Oz), he says, if you trying to CONTROL YOUR APPETITE AND LOSE WEIGHT, add eggs, yogurt, and whole grain foods to your breakfast every day, these 3 items in particular have been credited with extra FAT-BURNING AND POUND DROPPING powers in recent studies.
What and how these foods help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65% percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up the fat burn. In one study, obese people on reduced-calorie diets lost 61% percent more fat overall -- and even more belly fat -- when they ate three 6 - ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grains: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in teh process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, they can even reduce the risk of heart disease and certain cancers.
In order to get to your fitness destinatin, you must try it for 21 days to create a new habit and the rest is easy.
have a great day everyone,
Veronica
Have you ever asked yourself am I eating the right breakfast foods? If you haven't, you should and certainly take in consideration these following tips.
We been all been told since grade school that breakfast is the most important meal of the day. Do you really know why? Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overeating. Be sure to include a serving or two of lean protein like an egg white ometlet (throw in a yolk is okay), some low fat cheese, some dairy like plain yogurt or cottage cheese, or even a protien shake on the side and don't forget a complex carboyhdrate like whole grain toast or oatmeal. According to one of my favorite docs (Dr. Oz), he says, if you trying to CONTROL YOUR APPETITE AND LOSE WEIGHT, add eggs, yogurt, and whole grain foods to your breakfast every day, these 3 items in particular have been credited with extra FAT-BURNING AND POUND DROPPING powers in recent studies.
What and how these foods help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65% percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up the fat burn. In one study, obese people on reduced-calorie diets lost 61% percent more fat overall -- and even more belly fat -- when they ate three 6 - ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grains: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in teh process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, they can even reduce the risk of heart disease and certain cancers.
In order to get to your fitness destinatin, you must try it for 21 days to create a new habit and the rest is easy.
have a great day everyone,
Veronica
Friday, January 15, 2010
Short and Sweet
Hello all!
After a long day here at the club, not being able to drop what I was doing, I still disciplined myself to get this quick workout in at home and before late dinner:
100 JJ (warm up) I rested at 50 for 10 seconds
100 bicep curls - 5 lbs weights (with a torn tendon), normally I like to use 10 to 15 lbs.
50 triceps kickbacks (without rest)
50 behind the back tricep crushers (without rest)
200 ab core exercises
5 mintues of stretching
This workout took me less than 20 minutes; I was pumped!
Veronica
After a long day here at the club, not being able to drop what I was doing, I still disciplined myself to get this quick workout in at home and before late dinner:
100 JJ (warm up) I rested at 50 for 10 seconds
100 bicep curls - 5 lbs weights (with a torn tendon), normally I like to use 10 to 15 lbs.
50 triceps kickbacks (without rest)
50 behind the back tricep crushers (without rest)
200 ab core exercises
5 mintues of stretching
This workout took me less than 20 minutes; I was pumped!
Veronica
Wednesday, January 13, 2010
Veronica's Workout
I started off on this past Sunday with a 4 mile walk in the freezing cold (45 degrees).
Tuesday was a short 2 mile walk, but I also worked my core.
200 different ab core exercises (yes I count)
30 push ups (could have done more, but got to give the elbow a rest)
Wednesday - 5 minute warm up
50 Jumping Jacks
60 Mountain Climbers
50 Jumping Jacks
50 Small Stance Squats holding an 18 lb bar on my shoulders
50 Jumping Jacks
Bosu Dynamic Planks (3 sets of 60 second planks without rest)
Bosu Four-Point Balance with leg kickback (hold for 10 sec, kick for 10, hold for 10sec) alternate on each leg 3 rounds
50 Jumping Jacks
50 Bosu V Ups with 10 lbs medicine ball
50 Ball lifts holding 10 lbs plate
50 Side to Side Ball taps
50 Kneeling Side Lifts (on each leg)
60 second planks (3 rounds, 1st round legs together, 2nd round legs wide, 3rd round legs togher) without rest
Finished off with 15 minutes of cardio
After a great workout like this, I need a protein shake (which I prepared at 6:30 am this morning, still taste delicious).
More to come this week....
Tuesday was a short 2 mile walk, but I also worked my core.
200 different ab core exercises (yes I count)
30 push ups (could have done more, but got to give the elbow a rest)
Wednesday - 5 minute warm up
50 Jumping Jacks
60 Mountain Climbers
50 Jumping Jacks
50 Small Stance Squats holding an 18 lb bar on my shoulders
50 Jumping Jacks
Bosu Dynamic Planks (3 sets of 60 second planks without rest)
Bosu Four-Point Balance with leg kickback (hold for 10 sec, kick for 10, hold for 10sec) alternate on each leg 3 rounds
50 Jumping Jacks
50 Bosu V Ups with 10 lbs medicine ball
50 Ball lifts holding 10 lbs plate
50 Side to Side Ball taps
50 Kneeling Side Lifts (on each leg)
60 second planks (3 rounds, 1st round legs together, 2nd round legs wide, 3rd round legs togher) without rest
Finished off with 15 minutes of cardio
After a great workout like this, I need a protein shake (which I prepared at 6:30 am this morning, still taste delicious).
More to come this week....
No More EXCUSES!! Workout today!
Good Morning All!
Hope everyone is having a fantastic week thus far. Early this morning I thought about all the "hoopla" in regard to setting new year's resolutions and new goals for 2010. What is the point, if you are not willing to even test those goals for 30 days? Put your will to the test and make that change. Sure, there is always tomorrow, but what about today, what about now? Ask yourself, how many times have you said, well, I'll just start tomorrow. So many "if's" out there, but reality is that there might not be a tomorrow. I can go on and on, but the point is, your excuse whatever the excuse, is an excuse...and we all know that there are good excuses and bad excuses, but there all just excuses. It's all about the choices you make and how you choose to discipline yourself. There are plenty of people who have very hectic lives (won't get into detail - I'm one of them) and still find the time to invest in their overall health and fitness. Before you can take care of everyone else and your job, you have to take care of you first. Invest that time that you need so you can feel and look better, even it it's just for 15 minutes a day - you know that's better than nothing. Set aside time for yourself and stick to a routine; after 30 days you will form that new habit and accomplish your goals. Don't wait another moment! Remember there's absolutley nothing negative you can get from investing in yourself especially when it inovolves your overall health.
Have a great day -
Veronica
Hope everyone is having a fantastic week thus far. Early this morning I thought about all the "hoopla" in regard to setting new year's resolutions and new goals for 2010. What is the point, if you are not willing to even test those goals for 30 days? Put your will to the test and make that change. Sure, there is always tomorrow, but what about today, what about now? Ask yourself, how many times have you said, well, I'll just start tomorrow. So many "if's" out there, but reality is that there might not be a tomorrow. I can go on and on, but the point is, your excuse whatever the excuse, is an excuse...and we all know that there are good excuses and bad excuses, but there all just excuses. It's all about the choices you make and how you choose to discipline yourself. There are plenty of people who have very hectic lives (won't get into detail - I'm one of them) and still find the time to invest in their overall health and fitness. Before you can take care of everyone else and your job, you have to take care of you first. Invest that time that you need so you can feel and look better, even it it's just for 15 minutes a day - you know that's better than nothing. Set aside time for yourself and stick to a routine; after 30 days you will form that new habit and accomplish your goals. Don't wait another moment! Remember there's absolutley nothing negative you can get from investing in yourself especially when it inovolves your overall health.
Have a great day -
Veronica
Thursday, January 7, 2010
Brutallus
This work out is for those of you who need something new, fresh, and HARD in your workouts. Do this work out as fast as possible with as little rest necessary to get you through the workout. I guarantee you will feel like a champion once it is over. Can you conquer Brutallus?
25 Pull Ups
50 Box Jumps (24 in.)
50 Push Ups
50 Deadlifts (135 lbs.)
50 Kettlebell Swings (35-45 lbs.)
50 Knee-to-Elbows w/ Dumbell
50 Jumping Pull Ups
50 Walking Lunges (45 lb. bar)
50 Push Press (45 lb. bar)
50 Back Extensions (45 lb. bar)
50 Floor Wipers (135lbs.)
50 Ball Slams
50 Burpees
50 One Arm Clean and Press (35+ lb.)
50 Double Unders
25 Pull Ups
25 Pull Ups
50 Box Jumps (24 in.)
50 Push Ups
50 Deadlifts (135 lbs.)
50 Kettlebell Swings (35-45 lbs.)
50 Knee-to-Elbows w/ Dumbell
50 Jumping Pull Ups
50 Walking Lunges (45 lb. bar)
50 Push Press (45 lb. bar)
50 Back Extensions (45 lb. bar)
50 Floor Wipers (135lbs.)
50 Ball Slams
50 Burpees
50 One Arm Clean and Press (35+ lb.)
50 Double Unders
25 Pull Ups
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