Children and Obesity – A Great App That Helps!

Nowadays, childhood obesity and poor eating habits is a growing global problem. This is due to global economic collapse, rising unemployment, government cutbacks, and strapped household budgets, families simply can’t afford healthy food options. Globally, an estimated 43 million preschool children (under age 5) were overweight or obese in 2010, a 60 percent increase since 1990. This problem affects countries rich and poor. From a global standpoint, 43 million overweight and obese preschoolers, 35 million live in developing countries. By 2020, a 9 percent of all preschoolers will be overweight or obese making it nearly 60 million children. Here in the U.S., as well as Brazil and China, the problem is growing more rapidly in children than the adult population! Why must this situation be brought under control? Aside from the emotional and social damages that comes from it; obesity harms nearly every part of a child’s body, from heart and lungs to muscles and bones to kidneys and digestive tract, and the hormones that control blood sugar and puberty. The odds are increased for an overweight or obese child having weight problems in adulthood, making them at risk for disease and disability later in life. What can be done to help control this crisis and teach our children to be conscious of the ramifications from poor eating habits? Well, it all starts from the home environment. Children see what the adults eat and will mimic the behavior, whether good or bad.  Educating children from the very start of eating about what is nutritious and helpful to their bodies as opposed to what is destructive and sickly. Awareness is a big factor as is understanding the good and bad foods.  Simply break it down to do you want to feel good/heathy or bad/sick?  A child DOES understand this. Nowadays, there are some great tools to help young children, teens and families along. Kurbo Helath is founded by Joanna Strober who herself struggled to find helpful tools to help her 13 year old son lose weight.  She took matters into her own hands and launched Kurbo, modeled after a pediatric weight management program at Stanford.  

Kurbo allows a child to have help with his or her nutrition throughout the day.  Kurbo uses a traffic light method that teaches what foods are healthy and nutritious, rather than counting calories which is not effective for children.  Foods are categorized by their nutrition value – red light is simple carbs and sugars, green light is vegetables and fruits, etc… This app focuses on children learning healthy habits to be carried through their adulthood. There are even coaches available to be assigned to each child, meeting via Skype or FaceTime; providing text, email and phone support; and just helping them feel good about themselves. This app makes it fun for a child to learn about healthy habits and reinforcing a healthy lifestyle through games, videos. and appealing images.

This program has proven to be successful with children using Kurbo, losing an average of a half a pound to one pound per week.  It’s also important to always have the parents involved, this just makes for a stronger success story with a child in all aspects of their life.  So, check out more details about the Kurbo Program!   Kurbo was kind enough to offer all of you a great promotion of 20%!  Enter code: TakeActionNow.

Stay happy, healthy and conscious of what foods you put into your body!

In Home Workouts With Amazing Workout Bands

There’s truly NO EXCUSE not to workout.  The marketplace is flooded with all sorts of accessories for in-home, outdoors, on-the-go, studios, gyms, etc…  Workoutbands.com (click on this link to go to their website) was kind enough to send me these great bands which come with accessories that are interchangeable, so you can perform an incredible array of different exercises right in your home or even when you’re traveling.  There’s ankle cuffs for leg exercises that typical resistance bands do not have – LOVE this!  There’s a door anchor that allows you to do chest press, back rows, flys, donkey kicks, led extensions and so much more!  These bands are also made with clasps on each end of the bands in order to make EVERYTHING interchangeable – LOVE this too!  They come in all levels of resistance, from light to heavy.  I found that this particular set of bands allowed me to do so many more exercises than the normal resistance band.   What’s also great about Workoutbands is that there is exercise directory right on its website for you to access at the tip of your fingers – doesn’t get easier than that!  Below are pics of the Complete Workout Set for you to get an exact idea of what these bands are like.  They come in convenient tote to carry and store too.   I am also using them in the above pictures to perform the tricep kickback exercise.

Below are more exercises you can do right in your home, office or hotel room!

Again, there are no excuses if you truly want to transform your life and make a change, just do it!

Happy and Healthy!

Apple Muffins

I think everyone knows by now that it’s been FREEZING here in NY. Driving to my clients house the other morning, my car temp read -1!  Ugh!  Sooo, had to keep Luna busy in the afternoon indoors with arts n’ crafts, painting, and baking 😁  This is a healthy kids snack, adult snack and even a healthy toddler snack!  Here’s what we made… And ate! 😋💖💛

 
⭐️Apple Muffins⭐️

 
🍏3 whole eggs
🍏2 egg whites
🍏1 cup unsweetened applesauce (I used homemade which is easy to make)
🍏1/4 cup melted coconut oil
🍏1/2 cup coconut flour
🍏2 teaspoon cinnamon
🍏1 teaspoon baking soda
🍏1 teaspoon baking powder
🍏1 tablespoon honey
🍏1/4 teaspoon Himalayan sea salt
🍏Walnuts
〰〰〰〰〰〰〰〰〰〰〰〰〰
🍏Preheat oven 350F
🍏Combine all ingredients in a bowl
🍏Mix well until smooth
🍏Place about 2 tablespoons into each muffin tin or until evenly distributed
🍏Top with walnuts
🍏Bake for 15 – 20 minutes

 
⭐️Eat up! Top with nut butter, fruit preserves or even honey if you want!

💖Be happy, healthy and stay WARM! 

Just Do It! Today’s Treadmill Running Class

Anyone CAN DO anything they choose to do, anything they put their mind to do, anything they desire to do… Running is a challenge to me because it’s not what I normally do or am used to.  I choose to do this Precision Running class once a week because it challenges me, it pushes me, it makes me feel uncomfortable, it gets me out of my box.  It’s also amazing to see great improvements in speed, endurance and agility… It’s pretty damn cool!  So, if there’s something you have been wanting to try, just go for it!  Push that fear out of the way!

Here’s todays workout.  It’s a little tricky, so please feel free to contact me with any questions 🙂

💢Round One
▪️90 minute intervals with 60 seconds rest
▪️Start 3 miles below your 1 minute max
▪️My 1 min max is 8.0, so I started at 5.0

1⃣Interval 1:
🔹5.0 speed for 30 sec
🔹6.0 speed (1.0 mph faster) next 30 sec
🔹Add 1% incline for last 30 seconds
Rest 60 sec I walked at 3.6 speed
2⃣Interval 2:
🔹5.0 speed for 30 sec
🔹6.2 speed (add 1.2 mph) for next 30 sec
🔹Add 2% incline for last 30 sec
Rest 60 sec
3⃣Interval 3:
🔹5.0 speed for 30 sec
🔹6.4 speed (add 1.4 mph) for next 30 sec
🔹Add 3% incline for last 30 sec
Rest 60 sec
4⃣Interval 4:
🔹5.0 speed for 30 sec
🔹6.6 speed (add1.6 mph) for next 30 sec
🔹Add 4% incline for last 30 sec
Rest 60 sec
5⃣Interval 5:
🔹5.0 speed for 30 sec
🔹6.8 speed (add 1.8 mph) for next 30 sec
🔹Add 5% incline for last 30 sec
Rest 60 sec
6⃣Interval 6:
🔹5.0 speed for 30 sec
🔹7.0 speed (add 2 mph) for next 30 sec
🔹Add 6% incline for last 30 sec

▪️2 min rest transition

💢Round Two
1⃣Interval 1
🔹5.0 speed for 30 sec
🔹6.0 speed for next 30 sec
🔹Add 3% incline for next 35sec –
🔹Increasing speed by .5 mph for last 5 sec
🔹(Ending my speed at 6.5 mph)
Rest 60 sec – I walked at 3.6
2⃣Interval 2
🔹5.0 speed for 30 sec
🔹6.2 speed (add .2 mph) for next 30 sec
🔹Add 3% incline for next 40 sec –
🔹Increasing speed by .5 mph for last 10 sec
Rest 60 sec
3⃣Interval 3
🔹5.0 speed for 30 sec
🔹6.4 speed (add .4 mph) for next 30 sec
🔹Add 3% incline for next 45 sec –
🔹Increasing speed by .5 mph last 15 sec
Rest 60 sec
4⃣Interval 4
🔹5.0 speed for 30 sec
🔹6.6 speed (add .6 mph) for next 30 sec
🔹Add 3% incline for next 50 sec –
🔹Increasing speed by .5 mph for last 20 sec
Rest 60 sec
5⃣Interval 5
🔹5.0 speed for 30 sec
🔹6.8 speed (add .8 mph) for next 30 sec
🔹Add 3% incline for next 55 sec –
🔹Increasing speed .5 mph for last 25 sec
Rest 60 sec
6⃣Interval 6
🔹5.0 speed for 30 sec
🔹7.0 speed (add 1.0 mph) for next 30 sec
🔹Add 3% incline for next 60 sec –
🔹Increasing speed .5 mph for last 30 sec
🔹(My ending speed 7.5 mph)
🏁Finished 🏁

Running Class!

I’m not a cardio person, I’m a weightlifting girl.  However, I love this precision running class to the point that I am dedicated to taking it once a week.  It’s challenging and it takes me out of my comfort zone. I have even gotten anxiety before taking a class! We need to get out of our box, get out of our comfort zone, in order to grow.  Try out something new that you normally wouldn’t.  We grow through experience 🙂

Here’s how the run went! The speeds below are what I did.  You can change it to work for you! 

1⃣Round 1⃣
▪️Start 1 mile below 60sec max
▪️(I started 2 miles below)
▪️Resting at least 50% of max speed
🔺3% incline, 6.0 speed for 60 sec
🔺Resting 3% incline 3.6 speed 60 sec
🔺4% incline 6.0 speed 30sec
🔺Resting 4% incline 3.6 speed 60sec
🔺5% incline 6.0 speed 30sec
🔺Resting 5% incline 3.6 speed
🔺5% incline 6.0 speed 60sec
🔺Resting 5% incline 3.6 speed 60sec
🔺6% incline 6.0 speed 30sec
🔺Resting 6% incline 3.6 speed 60 sec
🔺7% incline 6.0 speed 30 sec
🔺Resting 7% incline 3.6 speed 60sec
🔺7% incline 6.0 speed 60sec
☑️☑️Transition 2 min break do what works for you. I walked 3.6 speed on a flat
2⃣Round 2⃣
▪️2 miles below 1 min max – No incline
▪️Resting at least 50% of max speed
🔺6.0 speed 60 sec
🔺Resting 3.6 speed 60sec
🔺6.5 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺7.0 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺7.0 speed 60 sec
🔺Resting 3.6 speed 60sec
🔺7.5 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺8.0 speed 30 sec
🔺Resting 3.6 speed
🔺8.0 speed 60 sec
☑️☑️Transition 2 min
3⃣Round3⃣
▪️2 miles below 1 min max
▪️Resting at least 50% of max speed
🔺1% incline 6.0 speed 60 sec
🔺Resting 1% incline 3.6 speed 60sec
🔺2% incline 6.5 speed 30 sec
🔺Resting 2% incline 3.6 speed
🔺3% incline 7.0 speed 30sec
🔺Resting 3% incline 3.6 speed
🔺3% incline 7.0 speed 60sec
🔺Resting 3% incline 3.6 speed
🔺4% incline 7.5 speed 30sec
🔺Resting 4% incline 3.6 speed 60sec
🔺4% incline 7.5 speed 30sec
🔺Resting 4% incline 3.6 speed
🔺5% incline 8.0 speed 30sec
🔺Resting 5% incline 3.6 speed 60 sec
🔺5% incline 8.0 speed 60sec
🏁Finished🏁

Be the best you you can be!

Fitness Made Easy! Apps, Trackers, And More!

Fitness made easy with all the apps available nowadays, as well as fitness tracking bands & monitors. There’s truly no excuse that can be made for not moving and leading a healthy lifestyle! There’s apps that will having you running a 5K in 8-9 weeks, doing yoga, training you like a trainer or having a trainer come to you like Uber sends a car! How about a wrist band that vibrates to tell you to get off your butt when you’ve been sitting on it for too long or a 7 minute workout! Even health insurance companies are getting on board, like Oscar Health Insurance for New York and New Jersey providing Misfit bands for their clients to help them get a healthy start in the right direction.  Yep, no excuses and all this is available!  

Let’s start with the food tracking apps:

My Fitness Pal – Calorie Counter: I love this app and use it myself when I want to make sure I am hitting my goals of eating the necessary amounts of protein, carbs and fat. My weight training requires me to eat a certain amount of each food category in order to build muscle and maintain it. This App can simply be used as a check system for yourself and keep you on track or to see what needs to be tweaked to achieve your goals. It counts your calories, gives you pie charts, and breaks down macros into grams so you know EXACTLY what you are eating. This app has a food database of over 400 million foods so you can find what you ate and keep an accurate count. This also helps you track your exercises too, but predominantly made for calorie counting.

Lose It: Another food logging app where you can combine your workout journal and food diary into one. The food library is extensive and each food type includes accurate calorie, carb, fiber, fat, sodium and protein values, which you can track on a separate page. Add in your daily exercises—including the intensity and hours spent—and it calculates how many calories you ate, how many you burned and how much more you can eat that day. For added motivation, a graph based on your data shows how much weight you’ve lost.

Healthy Tip of the Day: This app teaches you something new everyday. Some tips are obvious and some you will be amazed by. You’ll learn about how you when you lie it increase internal stress, addictive foods cause cravings and bloating, and so many more interesting tips.

Nutrition Tips: Did you know that cut melon must be thrown out after two hours? Or that the leanest beef cuts include round steaks and roasts? Or that oysters contain protein, calcium, phosphorus and iron? This colorful app has fun factoids like these and more than 500 others to help you have a safe and healthy diet.

Healthy Out:  This app gives you nutritional labels and healthy options at all of your favorite restaurants. Find your restaurant and then specify your restriction or nutritional need, whether it be fat free, gluten free, heart healthy, or a specific diet. This app can suggest modifications to dishes or break down the calories, carbs, fat etc. Pretty cool and a great way to enjoy a night out!

Good Food Near You: Perfect for frequent travelers, this app recommends healthy food options based on your location, which is tracked by GPS. It targets popular casual dining restaurants, fast-food restaurants, grocery stores and convenience stores nearby. Tap one of the suggestions and a lengthy list of healthy menu items appears, complete with calorie, fat and carb totals. Once you decide on a place, simply let the built-in map guide you.

Noom Weightloss Coach: Noom combines a pedometer and a nutritional coach into one. It allows the user to log meals and workouts, while it simultaneously counts your steps throughout the day. Not only does it offer positive encouragement, but it sends you wellness articles as well as nutritional recipes to keep you on track. The food in the database is all color coded, teaching the user which foods are healthy and which foods are not so much.

Apps for tracking your gym progress, workout routines and even teaching you to exercise:

7 Minute Workout:  No time to go to the gym?! Experts have put together 12 exercises that can be performed in seven minutes. The catch: these are high-intensity workouts with little rest. You need to push yourself; otherwise, the program is ineffective. 

Human: This is for a casual approach to exercise. It simply encourages you to reach your “Daily 30″ – 30 minutes of physical activity, whatever that may be for you. Whether it’s running, dancing, or doing jumping jacks, all that matters is that you are being active for 30 consecutive minutes at a time. Human will track your movements and let you know when you’ve achieved your goal for the day. Good for beginners.

Sworkit Lite: This App wants to be your personal trainer and it tries to do it without requiring you to go to the gym. The app has a number of built-in exercise regimens depending on what you need and that includes yoga. You can also craft your own if you need to and the app includes over 160 exercises that you can craft yours with. no-gym approach is great for people who can’t afford that kind of lifestyle

GymGoal ABC: Learn the basics of weight lifting with your new gym buddy. This app has 280 exercises with step-by-step animations and written instructions to help you perform various exercises and workout routines. It has 52 workout routines for all levels and the ability for you to add your own images. While you can’t log your daily workout routine, there are calculators for computing target heart rate, BMI, BMR and body fat percentage.

Fitness Buddy: Very similar to GymGoal ABC, but it’s one of the few I’d recommend actually paying for. You can download it for free and get features like step-by-step, detailed exercise walkthroughs. But getting the paid version comes with videos that makes those walkthroughs much more intuitive, because you’re watching an actual person perform them. The best part? It’s only $1.99.

Fitness Builder: An amazing fitness App, worth it’s $9.99 fee. It’s got over 1000 workouts, which can be picked automatically by the app’s technology to create the best session for you. It’s also loaded with over 7,000 images and videos, five fitness timers, complete tracking capabilities, an arsenal of calculators and the ability to ask their exercise physiologist a personal question.

iFitness: One of the most popular paid Apps and offers more than 230 exercises sorted by body regions or muscle group plus 100 instructional videos. Like GymGoal, you can add and edit custom exercises of your own. Also on hand: 12 routines created by fitness experts, workout and weight logs, graphing technology, the ability to e-mail said workout logs to yourself, stop-watch timers and more. Not as glitzy as Fitness Builder and it will only cost you $1.99 🙂

iTreadmill: Too busy to hit the gym? Turn on this app, put it in your pocket and go about your day as it accurately tracks your steps, distance and average speed. While most pedometers are not equipped to work in pockets and purses, this one is! You can even set the Pacer Dial, which ticks off beats to keep you marching up to speed. The counter automatically pauses when you stop and restarts when you move again. It will cost you $1.99.

Fitnotes: This App lets you do what you do and simply offering to keep a log of it. It’s a free app that features no advertising, includes an exercise database to help you properly categorize your workouts, a workout log so you can keep track of what you’re doing, and you can create custom routines and workouts tailored to yourself. It’s a must have app if you go to the gym or participate in DIY fitness.

Endomondo: This App is considered one of the best of the best when it comes to fitness apps.  It acts like an electronic coach, allowing users to set goals and giving feedback in real-time during a variety of exercises. The app keeps a history of your recorded and manually logged workouts, and offers user-made routes for runners, walkers and bikers. Like many fitness apps, Endomondo offers a social networking feature that unfortunately has no privacy button yet.  The in app purchases is actually a $2.50/month subscription service. With that you can create a personal training plan, analyze heart rate, get rid of ads, and several more features. It’s extremely popular, highly rated, and there’s a website so you can keep tracking stuff on your computer.

Workout Trainer: This App has been recommended by virtually everyone. It’s very popular and aims to be an all-in-one solution. You can customize workouts, view instructional videos on how to do exercises, and follow along to workouts. There is also a social aspect that you can include yourself in if you want to. The premium version includes HD exercise videos, access to custom training programs, weekly workout challenges, and more. It costs $6.99 per month with the only downside is you don’t get any price breaks for buying the premium version for several months at a time.

Hot5 Fitness: This offers high quality step-by-step workouts led by the top trainers in the industry. From abs and core to yoga and flexibility and everything in between. Hot5 contains tons of pages of 5-minute video workouts of every variety and difficulty level. Whether you’re looking for a quick 5-minute core blasting after a long run or a full 45-minute yoga session in your hotel room, this app offers something for everyone. It is incredibly simple to use with a beautifully designed and user-friendly interface. Even the least tech savvy person will be able to navigate this app in no time. Best part? No WiFi needed! You can literally do it anywhere.

Fitocracy: This App enables you to work with trainers to reach your fitness goals, as well as stay motivated by joining the Fitocracy community. It claims to make exercise fun by not only allowing you to track any workout, but also earn points, unlock achievements and beat quests. You can use the free workouts provided by the app or you can create your own and you’ll also be able to rearrange workouts, add supersets and circuits or save routines. The Fitocracy community feature means you can follow other “Fitocrats” for daily inspiration or conversation, as well as support but there is also plenty of competition if you need that to motivate you.

Cody: It’s like Facebook for fitness. Cody offers users inside connections to a fitness community where they can share and complete workouts by following new and old friends. This app allows people to track their own progress through a timeline and other users can like and comment on your daily workout activity.

Handstand: If you are in the Los Angeles area, this app is like Uber for personal training services.  Very convenient to have a trainer come to you within a moments notice!  

Yoga Apps:

Pocket Yoga: Great App if you are just getting into yoga. There are over 200 poses along with animations and voice instructions to show (and tell) you how to do them. Cost is $2.99.

Yoga Studio: This yoga app is great to take your practice anywhere. There are over 16 hours of ready-made classes for any level. Classes range from 15 to 60 minutes and offer modifications if you need them. It’s one of the best ways to keep practicing when you can’t make it to a yoga studio.

Running Apps:

RunKeeper: Frequently compared to Nike+, this App offers a tracking system to runners, cyclists, hikers and skiers alike (Nike+ is only for runners). The app uses GPS technology to track your route and speed, and automatically uploads your data to the RunKeeper website (runkeeper.com) after your workout. You can log in to view a history of all your activities, see the exact paths you’ve traveled (including elevation!) and share your progress with a built-in option to post to Facebook or Twitter. A free version and a $9.99 Pro version that shouts updates at five-minute intervals through your headphones.

Runtastic: This App will track runs, jogs, bike rides and walking using GPS to map your workouts in real time. The app will calculate your time, distance, pace, elevation change and calories, among other things and it features a personal training diary to help you monitor your progress. You can compete against yourself by challenging a past activity and there is also a voice coach to provide you with audio feedback based on your personal preferences such as per mile or at certain time. An integrated music player allows you to listen to your favorite songs and you can optimize training goals by selecting your heart rate zone, calorie goal or pace goal. You can also manually enter workouts such as spinning, weight lifting and CrossFit and there are a range of other apps in the Runtastic range dedicated to different sports. There is a free version and a Pro costing $4.99.

C25K: This App is perfect for the beginner runner. It will take you to no mileage to a 5K in a 9 week program. It has MyFitnessPal integration, allows you to create music playlists to workout to, and various tracking features for when you go out running. The App also includes zero to 10K, 5K to 10K, and half marathon training programs to follow as audio coach prompts you along. Cost is $2.99.

Map My Fitness:  If you’re looking for one, all-inclusive app that will take on all your fitness-related tasks, this is it. There is a free version of the app, and also a $5.99-per-month version and a $29.99-per-year subscription that will buy you perks like audio coaching and customizable splits. But for the typical exerciser,the basic package should cover your bases.  It’s fundamentally a workout tracker, allowing you to either manually log the time you spend exercising and what you do (choices range from firefighting to yoga to mowing the lawn), or to use the phone’s built-in GPS to record distance and time during a run, walk or bike ride. One feature that elevates MapMyFitness above other workout trackers is its “Routes” option — simply click “My Routes” to see maps of your usual walks and jogs, or try “Nearby” for popular exercise routes near you. The Nearby option is a great, easy way to get yourself out of a running rut. This app also features a diet-tracking tool and can be linked with the motion chip in the iPhone (from version 5s and on), turning it into a pedometer.   It can be synced with external devices such as Fitbits or heart rate monitorsfor more accurate motion-tracking. 

5K Runner: Get in shape in 8 weeks with the official 5K Runner 0 to 5K program. Only 30 minutes, 3 times a week for 8 weeks and you will run a 5K. Features interval segments, human coach voice that tells you when to run or walk, compatible with Nike and all GPS Apps, you can listen to music as voice combines with it, integrated with Twitter and Facebook. Great for weight loss, learning to run and it’s easy to use. Cost $2.99

And now for all those health junkie gadgets you see many people wearing in order to count their 10,000 steps or monitor their heart rate or graph your sleeping patterns or even tell you that you are sitting way to long!

Jawbone UP Move: It is extremely adept when it comes to sports. A tap of the button will set it into a dedicated tracking mode, which you can later assign to a huge list of sports from running to yoga and Zumba. While not hugely insightful, tagging enables fitness fans to keep track of their workouts, and get better representations of their calorific burn in the Jawbone app, which is coincidentally one of the best in the business. Cost $50.00.  More expensive and very similar versions with a few more bells and whistles are Jawbone up24 and Jawbone Up3 costing up to $179.00.

Fitbit Charge HR: This gets a stay of execution as the leader in our best fitness tracker list. By using continuous heart rate monitoring the Fitbit Charge HR can offer more accurate feedback on your activity and calorifie burn than its rivals, and it comes in three handy sizes for different wrists. The OLED screen will show off your daily stats, as well as caller ID from your smartphone.  Cost $150.00.

FitBit Surge:  Again with the continuous heart rate, the Fitbit Surge is built for multi-sports. As well as the usual running and cycling, the Surge is also great for the gym, enabling you to track static cardio workouts that are the downfall of most movement-based trackers. Not only that, but the full OLED screen will display calls, texts and notifications in full, making this a true fitness super watch.  Cost $249.00.

Runtastic Orbit:  This is best for runners.  It’s an activity tracker, which uses built-in sensors to keep tabs on your steps, sleep and calories burned, like any other band. However, this band will pair up with the Runtastic App to display the information from your run, right on your wrist.   It’s a great expansion of the common activity tracker, which can be limited for runners and more prolific exercisers.

Finis Neptune:  In almost every sport, music can be a powerful motivation to run or cycle that extra mile but never to swim that extra lap, until now. Like Sportiiiis, the Finis Neptune is secured onto the user’s eyewear, in this case, swimming goggles. This device uses bone conduction audio to relay music to the user’s ears, without the need for ear buds.  The device also makes music louder and clearer when submerged underwater. It also comes with a built-in 4GB of storage space, a rechargeable battery that lasts 8 hours and an OLED screen with music controls.  Pretty cool, I’d say!  Cost is around $160.00.

Misfit Shine:  It’s a bracelet, a pendant, and can also fit in your pocket. The Misfit Shine is an activity tracker that lets you track your movements and activities to help you achieve goals.   Due to its design you can strap it on an arm and dive in for a lap with no worries – it is waterproof!  Check in on your progress by just tapping the LED-lit face. It also doubles as a watch and works on coin batteries which can last for months at a time. The Misfit Shine has some of the best sleep tracking in the business, providing excellent detail on your nightly deep, light and REM cycles. All importantly, the Shine automatically knows when you’re asleep so there’s no missed data, and the low profile means it’s comfortable to wear at night, maximizing its effectiveness.  Cost $100-120.00.  

Misfit Flash: This has the exact same tech as the more expensive Misfit Shine/Swarovski Shine, the plastic Flash tracks steps, sleep and swims extraordinarily well and comes in many colors to suit all tastes. However, it does lack a heart rate monitor and LED readout does not show step count.  Cost $50.00.

Basis Peak:  Continuous heart rate monitoring is a huge part of the fitness craze. The Basis Peak uses advanced technology to do it all accurately right from your wrist. The watch will auto-detect when you’re running and give you detailed heart rate information on your sessions into the web app, and enables you to monitor your vitals while you’re pounding the pavement. Lack of GPS is an issue, but the Basis Peak is still a strong companion.  Cost $199.00.

Sportiiiis:  Basically for cyclists.   Checking on your stats while you cycle is not only a hassle,  but may also be dangeruos. Track your heart rate safely and accurately with Sportiiiis. The simple Head-Up Display (HUD) has 6 LED to indicate your heart rate. Cyclists can mount it on their sunglasses and receive their stats via voice prompts which relay your speed, heart rate, cadence and power.  The company does sell its own line of monitors that work together with this, but it is also compatible with products from other manufacturers. Cost $150.00.

HAPIfork:  Many are challenged with proper portion control and need a little help. HAPIfork is a gadget that can help you reduce your eating pace. The sensors notify you through tiny vibrations when you’re ‘speeding’. It can also track your eating duration, the amount and intervals of ‘fork servings’ per minute.  All your data can be tracked with the accompanying app and transferred with a mini USB. The ‘brain’ of the HAPIfork is hidden in the body but can be removed for safe washing. Cost $99.

Fitbit Aria: Here’s a high tech weighing scale ideal for weight watchers.  This can track the body fat percentage and Body Mass Index (BMI) of up to 8 users, then transfer the data wirelessly to your computer for your progress management.  The data it collects is supported and works well together with many other Apps. It will sync to your smartphone to notify you when you have achieved a fitness goal. Earn achievement badges to share with your friends.  Cost $130.00.

Trace:  This fitness tracker is for the extreme sports enthusiast.  It’s an advanced tracker for action sports like surfing, skateboarding and snowboarding.  Trace is built for action sports and meant to be mounted on the board from where it would log in the tricks you’ve landed, your speed, maximum height and sync all of the data with a smartphone App. The App is also social, allowing one to see what fellow enthusiasts are up to. Costs $170.00.

Amiigo Fitness Bracelet:  Amiigo tries to separate itself from the fitness bracelet competition by having the ability to track specific workouts that you perform. It’s a 2-in-1 device, one worn on your wrist and the other on your shoe to capture your upper and lower body movements.  The two-piece gadget can differentiate your movements: cycle, swim, walk, hike, play basketball, football, golf, water sports, even working with weights or cardio equipment.  It syncs over Bluetooth and is an open source,  so 3rd party developers can create Apps to work with it. Cost $125.00.

Sensoria Smart Sock:  This is designed for runners.  This smart sock is worn and gets feedback from our ankles, yes, ankles because that’s where the pressure signals to this fitness tracker are. It tells you how well you’ve been running and how to improve your performance over time. Even though it has signals or sensors in the sock, it’s still washable and as comfortable as the next pair of conventional socks.  The app learns from your daily movements and acts like a virtual coach, providing you tips on how fast your pace should be or how to land your feet correctly.  Cost $119.oo.

Finally, It is a commitment, a discipline and a lifestyle. It’s not about the apps, the gadgets, the monitors and all the tech that’s out there available at our finger tips… It’s about making the choice to live healthy, to live happily, to live with making choices that allow you to be the best you, you can be!  Be happy.  Be healthy.

Easy Ways To Detox By Simply Eating The Right Foods

I don’t believe in detoxes, cleanses, diets or anything that falls under the same category.  This is my lifestyle and I don’t knock what works for each individual.  It’s pretty simple – eat properly and exercise! Here’s what I do to keep my body’s detoxification system and digestive system running smoothly at all times – I constantly eat foods that will contribute to and support the process.  Here’s what I eat on a daily, weekly and seasonal basis:

Let’s start with the different organic herbal teas I drink and rotate throughout the week.

Green Tea: I have this every morning with 3 spices which I will get to shortly.  Green tea has a high antioxidant value, meaning these antioxidants seek out and kill damaging free radicals in our bodies.  A potent antioxidant, EGCG protects the liver against damage from toxins.   I get this green tea as a loose leaf from my acupuncturist, but there’s many places you can get loose leaf green tea from.

Licorice Root Tea: I have this usually once a week, maybe twice.  Licorice tea is good for stimulating the digestive system and can also clear out phlegm from the throat and lungs because of its expectorant capabilities. This tea has the ability to detoxify metal and chemical contamination in the body which can be a threat to the body’s immune system.

Dandelion Root Tea: I drink this one to two times a week.  Dandelion root increases bile production which helps improve digestion, helps the liver to digest foods and remove toxins quickly and efficiently cleaning the liver. Dandelion is also full of vitamins and nutrients, which promote the healing of the liver.

Burdock Root Tea:  I drink this one to two times a week.  It helps the kidneys to filter out impurities from the blood very quickly. The tea also has powerful anti-inflammatory properties and reduces liver damage from toxic chemicals. Due to its slightly bitter-taste, it increases saliva and bile secretion, which aids digestion and cleanses the liver. It clears congestion in respiratory, lymphatic, urinary and circulatory systems. Burdock releases water retention, stimulates digestion, aids kidney, liver and gallbladder function. 

Nettle Leaf Tea:  I drink this once a week.  High in antioxidants, meaning that it can help to eliminate disease-causing free radicals in your body. One of the main advantages of this herb is that it will cleanse your urinary system and will help to prevent any future problems occurring.  Nettle tea is efficient for the removal of unnecessary toxins from the body. It soothes the mucosal lining of the intestines and helps to promote healthy digestion. Other nettle benefits include its ability to break down kidney and urinary stones.

Brands I normally use are Traditional Medicinals and Alvita.

I add these three beauties above to my herbal teas.  About 1/2 a tablespoon each.  

Tumeric: It’s said that you can do a detox using just turmeric tea, and drinking it for a week straight along with a healthy diet!  It’s powerful antioxidant, curcumin, protects the body against free radicals.  It helps cleanses the liver and digestive system; both systems need to be in in optimal working conditions to eliminate toxins from the body.  Also, an immune booster and sooo much more!

Ginger: I either use this in dried form or the fresh root and grate it.  Aids liver function, flushes out waste, helps liver function and increases your metabolism!   Some detox diets ask you to chew on ginger root itself!

Cinnamon: Known for its detoxifying properties as well as it’s immune boosting properties. It has both anti-fungal and anti-bacterial properties.

Goji Berries: I simply grab a handful of these for a snack.  They boost your vitamin C and beta-carotene intake. Vitamin C can help remove waste from your body, while beta-carotene improves liver performance.

Parsley:  Parsley boasts plenty of beta-carotene, folate and vitamins A, C and K needed to protect your kidneys and bladder, as well as a necessity for the body to detox.  I throw this into my salads every day!

Basil: A member of the mint family, basil helps the metabolic breakdown and eliminate chemicals in our blood.  Basil has anti-bacterial properties, and it’s full of antioxidants to protect the liver. The active ingredients are terpenoids.  It supports the functioning of the kidneys and also acts as a diuretic to help the body get rid of unwanted toxins.  Great for digestions and detox!

Seaweed: I eat this a few times a week. I normally by GimMe Sesame seed flavor.  Seaweed helps cleanse your body of lead, cadmium and the radioactive chemical strontium.  The high mineral content can help to flush toxins from the body. Certain seaweeds, such as arame and hijiki have plenty of soluble fiber, which also promotes detoxification.  As a bonus, seaweed is full of iodine, which is a natural metabolism-booster!

Brazil Nuts: Packed with selenium, which is key to flushing mercury out of your body.  Only two per day are necessary!  It’s also critical for your body’s detoxification system (glutathione system).   I eat one every morning with breakfast.

Almonds: Best nut source of Vitamin E.  One ounce contains 7.3 mg of “alpha-tocopherol” vitamin E, the form of the vitamin the body prefers. They’re also high in fiber, calcium, magnesium, and useable protein that helps stabilize blood sugar and remove impurities from the bowels.

Artichokes: My favorite and I wish I could eat these everyday, but I eat them only when I can find them.  Artichokes help the liver function at its best, increasing bile production, which in turn helps the body get rid of toxins.  Full of silymarin, an antioxidant that helps your liver process toxins, and cynarin, an acid that supports your liver’s ability.

I eat these fruits above pretty much everyday in some shape or form.

Apples: They are nutrient-rich with vitamins, minerals and a soluble fiber pectin which helps detox metals and food additives from your body.   They contain many beneficial phytochemicals such as D-Glucarate, flavonoids and terpenoids which are used in the detox process. One flavonoid, Phlorizidin (phlorizin), is thought to help stimulate bile production helping detox as the liver gets rid of some toxins through the bile. I usually stick these in my greens juice and homemade coconut yogurt.

Pineapple: Contains bromelain, a digestive enzyme that helps cleanse your colon and improve digestion.

Blueberries: A true detox superfood, blueberries are packed with fiber and vitamin C, and are consistently ranked at the top when it comes to antioxidant power.

Lemons: Helps flush out toxins and aids with digestion.  Simply add to water and drink!  I have this in my greens juice too.

Beets:  Packed with potassium, magnesium, iron, zinc, calcium, folate, fiber and antioxidants, beets are a star detox food. Beets also contain betaine, an anti-inflammatory compound, protect against liver damage, and help the liver process fats. It also contains the reddish-purple antioxidant pigment betacyanin, which provides anti-inflammatory, antioxidant, and detoxification support (supporting glutathione-dependent phase 2 detoxification).  They also help boost the body’s intake of oxygen on a cellular level, making beets excellent overall body cleansers. When you’re detoxing, beets will help by making sure that the toxins you’re getting out actually make it out of your body – purifying your blood.  Eat up!

Avocado: I eat half of one every day.  Its fiber and antioxidant count makes this a food that is making it onto more and more detox lists.

Onions:  It’s exploding with sulfur-containing amino acids, which efficiently detox the liver.   Onions will soak up arsenic, cadmium, lead, mercury and tin in contaminated foods.  They’re also pretty tasty sautéed and add to salads and soups!

Brussels Sprouts: They are detox superstars.  I eat these several times a week.  It’s a little complicated how they aid in the process, but I will try to keep it basic.  Glucosinolates found in Brussel sprouts help turn on enzyme systems in our cells used for detoxification of cancer causing substances.  They’re rich in sulfur, which is required for the detox system to work properly in especially what’s called Phase 2.  They provide strong antioxidant support in the Phase 1 of detoxification – excellent source of vitamin C, very good source of manganese, contain a wide variety of antioxidant phytonutrients, including many antioxidant flavonoids. Lastly, there is evidence that the DNA in our cells is protected by naturally occurring substances in Brussels sprouts – protecting our DNA from toxins in environment.

Cauliflower:  I eat these several times a week too! Cauliflower helps your body’s ability to detoxify in many ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes. 

Broccoli: Broccoli specifically works with the enzymes in your liver to turn toxins into something your body can eliminate easily.

Broccoli Sprouts: Eating broccoli and broccoli sprouts enhances your body’s ability to detoxify after exposure to food- and air-borne carcinogens and oxidants, because of the phytochemical sulforaphane they contain.

Asparagus:  I eat this several times a week!  Helps with liver drainage – Super important since the liver is responsible for filtering out the toxic materials in the food and drinks we consume, anything that backs up its drainage is not doing you any favors.  One study showed asparagus extract protected liver cells against toxicity.

Cabbage: Cabbage does double detox duty. Its diuretic properties help rid your body of excess liquid, carrying toxins along with it. Like other cruciferous veggies, cabbage is also sulfur-rich, helping your liver break down toxins so they can be more easily expelled. 

Kale: Packed with antioxidants, vitamins and minerals.  It help flush out the kidneys, a set of organs that must be cleansed on any good detox effort.  New research has shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level. This vegetable is so good for you that it is often recommended to patients that are following a doctor recommended diet when fighting kidney disease!

Flaxseeds: Help your liver ward off harmful hormones from entering your bloodstream.

Sesame Seeds: Sesame seeds contain sesamin, a substance found to protect the liver from oxidative damage.

Fennel: High in fibre and vitamin C, fennel has also been found to protect our livers from harmful chemicals.

Garlic: Many detox diets list garlic as a crucial piece of the puzzle. The reason is that garlic boosts the immune system as well as helping out the liver activate enzymes that flush out toxins.  It also has a high amount of allicin and selenium, two natural compounds that aide in liver cleansing.  Also, high in sulfur, which is necessary for detoxification and its antibiotic properties heal your body. Garlic is proven to be 100 times more effective than antibiotics and working in a fraction of the time. 

Lemongrass: This is an herb that is used in Thailand and other parts of the world as a natural way to cleanse several organs at once. It not only helps the liver but also the kidneys, the bladder, and the entire digestive tract. Benefits of using it in your cooking, or drinking it as a tea include a better complexion, better circulation, and better digestion.  

Wheatgrass: Wheatgrass restores alkalinity to the blood making it a powerful detoxifier and liver protector. It increases red blood-cell count and lowers blood pressure. It also cleanses the organs and gastrointestinal tract of debris. Wheatgrass stimulates the metabolism and the body’s enzyme systems by enriching the blood. It also aids in reducing blood pressure by dilating the blood pathways throughout the body. Pound for pound, wheatgrass is more than twenty times denser in nutrients than other choice vegetables. Nutritionally, wheatgrass is a complete food that contains 98 of the 102 earth elements.

Olive Oil: It should be your go-to oil when you’re trying to detox the body. That’s because it has a lot of healthy properties, and makes for a better choice of fat than most of your other options.   Using olive oil to flush out the liver works by essentially overwhelming the gall bladder with more fat than it has bile to process. Unable to function, the gall bladder then signals the liver to immediately release all of its available bile into the shared bile duct. The liver will then forcefully empties its entire contents, including stored gall stones, liver stones, gravel and crystals. 

 Sooo as you can see, the list is vast and there’s plenty to choose from. Eat wisely and you won’t need to do a cleanse, detox, fast, etc…

It’s a Lifestyle!

Last Workout of 2014!

It’s almost the New Year and I will most likely be curled up in bed asleep next to Luna before midnight… Hope you all have a very happy New Year and that 2015 brings much joy, happiness, prosperity and health! …

Now, to today’s workout! My favorite treadmill running class was today – it’s actually the ONLY class I take. The treadmill interval routine for today’s workout is as follows:

Round One

Start 2.0 below your 30 sec max

*6.5 speed at 5% incline
-Recover 3.6 speed (No incline on recoveries )for 60 sec
*6.7 speed at 4% incline 60 sec
-Recover 3.6 speed 60 sec
*6.9 speed at3% incline 60 sec
-Recover 3.6 speed 60 sec
*7.1 speed at 2% incline 60 sec
-Recover 3.6 speed
*7.3 speed 1% incline 60 sec
-Recover 3.6 speed 60 sec
*7.5 speed no incline 60 sec

Transition 3.6 speed 2minutes recovery

Round Two

Start 1.0 below your 30 sec max

*7.5 speed for 80sec
-Recover 3.6 60 sec
*7.7 speed for 70sec
-Recover 3.6 speed 60 sec
*7.9 speed for 60 sec
-Recover 3.6 speed 60 sec
*8.1 speed for 50sec
-Recover 3.6 speed 60 sec
*8.3 speed 40 sec
-Recover 3.6 60 sec
*8.5 speed 30 sec

Transition 3.6 speed 2 minute recovery

Round Three

Start 1.0 below your 30 sec max

7.5 speed 15 sec
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
– Recover 3.6 speed 60 sec
Increase your start speed by 0.2 OR Increase incline by 1%
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
8.7 speed 15 sec
Cool down and stretch!

As if that wasn’t enough, i had to get arms in because I won’t get to them this week if I don’t… Quickie bicep and tricep workout after running:

*Ez curl bar 4×12 @ 35lbs,45,45,45

*Single arm tricep overhead extensions 3×15 each arm 20lbs, 22.5, 22.5 22.5

*Hammer curls 3×15 20lbs, 22.5, 22.5
Superset with tricep kickbacks 3×15 17.5lbs

*Tricep overhead rope extension 4×12 30lbs, 35lbs, 40lbs, 35lbs

*Close grip pullups 3×8
Superset with assisted dips 3×12

Ran out of time!

 

Happy, healthy and be safe!

 

Yes! It’s Leg Day!

Yesterday’s, Monday workout… Ohhhh yesss, it’s leg day! I saw Joe Donnelly’s post on Instagram this Monday morning and figured let me try something new and shock my body. Definitely challenging and ass whoop’n- loved it! Thank you Joe for your great workouts! This workout today is a repost of @joedonnellyfit on Instagram
.
✅Leg extensions 5×20 115lbs,115,115,115,110

✅Barbell squats athletic stance:
Sets of 20/18/16/14/12/10/8/6
75lbs/85/105/115/125/135/145/145
(60 seconds rest between each set)

✅Barbell squats narrow- 8 reps (135lbs)
✳️Superset single leg squat with leg
behind you on chair, hold dumbbells or
barbell 12-15 reps each leg (20lbs DB)
(4 sets)

✅Superset straight leg deadlifts 10 reps
(135lbs)
-With single leg Russian deadlifts 8 reps
(16kg kettlebell)
(4 sets)

✅Giant set-
-Barbell lunge 10 reps each leg (50lbs)
-With barbell on shoulders do 30 calf raises
-Then seated calf raises 20 reps (110lbs)
(5 sets)

✅Then I added 4 sets of glute bridges at
20 reps with a 35lbs plate on my hips

✳️There is an abs part, but I did strictly legs…

Just a little note, I woke up completely fine this morning (Tuesday) and as the day progressed, my legs grew more sore.  Yup, now I cringe to bend down… Ahh, the pain and satisfaction of a great, effective workout! 🙂 

 

Focus, Take Action, Achieve! Today’s Workout!

Today’s Workout was my Wednesday Precision Running Treadmill class. My one day of true cardio where I run a little over 4 miles and sweat my ass off! Feels sooo great! Anyone can do this class, just work at your own pace – anything is possible… anything can be accomplished… put your mind to it… focus… take action… achieve!

1⃣First Round
👣Start 1.8 below your 1 min max
🔺5,7 speed no incline 1 min
🔻3.7 walk 4% incline 1 min
🔺5.9 speed 1 min
🔻3.7 walk 5% incline 1 min
🔺6.1 speed 1 min
🔻3.7 walk 6% incline 1 min
🔺6.3 speed 1 min
🔻3.7 walk 7% incline 1 min
🔺6.5 speed 1 min
🔻3.7 walk 8% incline 1 min
🔺6.5 speed 1 min
🔻3.7 walk 9% incline 1 min

Transition between rounds 2 min at 3.7 walk

2⃣Round Two
👣Start at 1.0 below your 1 min max
🔺6.5 speed 1 min
🔻3.7 walk 1 min
🔺6.7 speed 1 min
🔻3.7 walk 1 min
🔺6.9 speed 1 min
🔻3.7 walk 1 min
🔺7.1 speed 1 min
🔻3.7 walk 1 min
🔺7.3 speed 1 min
🔻3.7 walk 1 min
🔺7.5 speed 1 min

Transition between rounds 2 min at 3.7 walk

3⃣Round Three
👣Start at your 1 min max
🔺7.5 speed 1 min
🔻4.5 speed 1 min
🔺7.5 speed 1 min
🔻4.7 speed 50 sec
🔺7.5 speed 1 min
🔻4.9 speed 40 sec
🔺7.5 speed 1 min
🔻5.1 speed 30 sec
🔺7.5 speed 1 min
🔻5.3 speed 20 sec
🔺7.5 speed 1 min

👏Cool Down on treadmill 1.8 speed
🔺High knee raises for 30
🔺Opposite elbow to opposite knee raises for 30
🔺Stretch quads, hip flexors, piriformis, calves, neck, shoulders

⌚️Time to eat!!! 😋💪