25 Surprisingly Salty Processed Foods - Health.com

I didn't find these that surprising. You might




25 Surprisingly Salty Processed Foods - Health.com

Holiday Eating Tips

Hi Everyone, 
One of my friends sent this to me last night and I wanted to share with Michael and I thought it was very funny and very true for this time of year. Except for #6, of course. 
Enjoy!
1.  Avoid carrot sticks. Anyone who puts carrots on a holiday Buffet
table knows nothing of the Holiday  spirit. In fact, if you see carrots,
leave immediately.  Go next door, where they're serving Rum balls.

2. Drink as much eggnog as you can. And quickly. It's rare.. You
cannot find it any other time of year but now. So drink up! Who cares
that it has 10,000 calories in every sip? It's not as if you're going
to turn into an eggnog-alcoholic or something. It's a treat.. Enjoy  it.
Have one for me. Have two. It's later than you think. It's  Christmas!

3. If something comes with gravy, use it. That's the whole point of
gravy. Gravy does not stand alone. Pour it on. Make a volcano out Of
your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.

4. As for mashed potatoes, always ask if they're made with skim Milk or
whole milk. If it's skim, pass. Why bother? It's like buying a sports
car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control
your eating. The whole point of going to a  Holiday  party is to eat
other people's food for free. Lots of it. Hello?

6. Under no circumstances should you exercise between now and New
Year's. You can do that in January when you have nothing else to do.
This is the time for long naps, which you'll need after circling the
buffet table while carrying a 10-pound plate of food and that vat Of
eggnog.

7. If you come across something really good at a buffet table, like
frosted Christmas cookies in the shape and size of Santa, position
yourself near them and don't budge. Have as many as you can before
becoming the center of attention. They're like a beautiful pair of
shoes. If you leave them behind, you're never going to see them again.

8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each.
Or if you don't like mincemeat, have two apples and one pumpkin.
Always have three. When else do you get to have more than one dessert?
Labor Day?

9. Did someone mention fruitcake? Granted, it's loaded with the
mandatory celebratory calories, but avoid it at all cost. I mean, have
some standards.

10. One final tip: If you don't feel terrible when you leave the party
or get up from the table, you haven't been paying attention.
Re-read tips; start over, but hurry, January is just around the corner.
Remember this motto to live by:

"Life should NOT be a journey to the grave with the intention of
arriving safely in an attractive and well preserved body, but Rather to
skid in sideways, chocolate and wine in one hand, body Thoroughly used
up, totally worn out and screaming "WOO HOO what a ride!"
Have a great Christmas season!!

Check it out!

The Thanksgiving Day 20 minute Fat Burning Workout! 

A great way to start the day, not just Thanksgiving.

"Healthified" Stuffing - Special Occasions - Eat Better America

"Healthified" Stuffing - Special Occasions - Eat Better America

15	slices white whole grain bread
2	tablespoons olive oil
1/2	cup chopped celery
1/2	cup chopped onion
1/2	cup chopped carrot
2	cups Progresso® reduced-sodium chicken broth (from 32-oz carton)
1	teaspoon dried sage leaves, crushed, or 1 tablespoon finely chopped fresh sage leaves
1/2	teaspoon salt
1/2	teaspoon dried or 1 1/2 teaspoons chopped fresh thyme leaves
1/4	teaspoon pepper

1.	Heat oven to 350°F. Spray 2-quart casserole with cooking spray; set aside.
2.	On large cookie sheet, place bread slices. Bake 15 to 20 minutes, turning each slice once, until firm and very light golden brown. Remove bread slices from cookie sheet; cut into 1/2-inch cubes.
3.	In 12-inch nonstick skillet, heat oil over medium-high heat. Add celery, onion and carrot; cook 6 to 8 minutes, stirring frequently, until tender. Stir in broth, sage, salt, thyme and pepper; heat to boiling. Remove from heat. Stir in bread cubes until well mixed. Spoon mixture into casserole.
4.	Cover; bake 30 minutes. Uncover; bake 15 to 20 minutes longer or until hot and top is light golden brown.

Pumpkin Pie Mousse

Pumpkin Pie Mousse

Ingredients:


    •    1 scoop Prograde Vanilla Protein Powder
    •    1 6-oz. Plain or Vanilla Greek yogurt
    •    1 tsp Cinnamon
    •    1 tablespoon 100% Pumpkin (not pie filling)


Blend in food processor, put in a fancy dessert cup, and enjoy!

Nutrition Info:

Calories:  225
Protein:  42 grams
Carbs:  10 grams
Fat:  1 gram

New Class!

Fusion Kettlebell 
Boot Camp 8Week  
Body Transformation 
Monday/Wednesday/Friday 
@ 6:15-7:00am

Starts Monday November 1^st 

Last class Monday December 27^th

What is Fusion?

In 45 minutes you will use body weight, light 
weight, cardio exercises, and kettlebells to get the 
results you want!

Join the most RESULTS driven group fitness program available and get FIT, 
FAT FREE and addicted to exercise while you:

·        Build Lean Muscle

·        Ramp up your metabolism

·        Burn Body Fat 24/7

·        Improve strength & endurance                 

-Free Download “Weight Loss Secrets Revealed”( Value $97)
-3 Fat Burning Group  Sessions a wk for 8 weeks (Value $360)

-Full Body Assessment before and after              (Value $65)
-A blueprint for your "NON-DIET" Principles    (Value $97)
-1 Private consultation                                         (Value $100)
-Accountability
-Varied workouts to keep you on your toes
-Fast paced classes
                       That's a $719 value for only $299  for the 8 week program!

Please bring an exercise mat, bottle of water, towel, and 3 or 5lb hand weights with you.

Classes will be held at Dance Expo East Windsor.  Go to our website to register or call 609-203-2199 TODAY!

The results you will see in just 8 weeks!

      

Register Now At 4elementskettlebell.com

7 Worst Pizzas in America

7 Worst Pizzas in America

Michael sent this to me to share. He knows everyone always asks how many calories are in a slice of pizza. As you will see it varies greatly.

7 Eggless Breakfast Recipes | Lifescript.com

7 Eggless Breakfast Recipes | Lifescript.com

I know not everyone likes eggs so I wanted to share these recipes with you .


Enjoy!

Got Osteoporosis?

Here are some tips to help keep your bones strong, lifting weights is great for protecting them.

1. Lifting weights- bicep curls,chest pres, ect.

2.Standing Hip Abduction

3. Sanding Hip Extension

4. Resistance Bands- step-outs 

5. Supermans 

6.Take a Walk- Pump Your Arms

Of course for those of you ladies who take Kettlebells already strength train so you don't have to worry about it!

Berry Cool Summer Smoothie

Take advantage of the summer while it still lasts and enjoy this refreshing smoothie...
    
Berry Cool Summer Smoothie
Prep time:  5-10 minutes

Ingredients:

• 1 banana
• 2 handfuls of berries (we love blueberries, strawberries, raspberries, blackberries)
• 2 tbsp almond butter
• 1 cup almond milk

Directions:

• Mix all ingredients in the blender and enjoy!

Notes:  Feel free to replace almond butter with any other kind of nut butter, and the same goes for the almond milk. Also works great with coconut water!

Toxins in your cosmetics?

I read this today and wanted to share with everyone, kind of gross!


Did you know that cosmetics and personal-care products are a huge source of endocrine-disrupting chemicals? "But wait," you're thinking. "If it's on the drugstore shelf, it must be proven to be 100 percent safe — right?"
Not necessarily. While the Food and Drug Administration regulates the safety of cosmetics, manufacturers don't have to seek approval before they bring a new product to market. Beyond an established list of prohibited or restricted substances, the FDA doesn't have the authority to regulate individual ingredients. As a result, all kinds of questionable chemicals are contained in the products that many of us rub into our skin every day. Here are some of the potentially harmful ones I want you to avoid:
Formaldehyde: This preservative may be found in moisturizers, facial cleansers, shampoos, conditioners, body washes, eye shadows, mascaras, and many other products. It's harmful to the immune system and is a known human carcinogen.
Parabens: Found in shampoos, conditioners, body washes, tooth whiteners, toothpastes, facial cleansers, sunscreens, moisturizers, and astringents, these preservatives have estrogenic effects on the body and have been linked to breast and prostate cancer.
Placenta: Used in some hair relaxers, moisturizers, and toners, placenta is also estrogenic and may increase the risk for breast cancer.
Triclosan: This antibacterial agent is found in a variety of products, including moisturizers, hand creams, shampoos, conditioners, antiperspirants, and toothpastes. It may interfere with the metabolism of thyroid hormone and contribute to antibiotic resistance.
Play it safe when you buy personal care products — first look them up in the Environmental Working Group's Skin Deep database, and buy from companies that have signed the Compact for Safe Cosmetics.

10 Foods to fight inflammation

1. Canola Oil
2. Grass Feed Beef
3. Oily Fish
4 .Nuts
5. Coca
6. Cranberries
7. Cherries
8. Grapes
9. Apples
10. Broccoli

New classes added for September!

5 Ways to save your Bones

1. Down Some "D" Vitamin D that is.
2. Soak up some sun -without sunscreen at least 15 minutes a day.
3. Put some muscle into!  Add Strength Training to your routine
4. Consider Supplements
5. Scan your skeleton. Keep up on your scan so your doctor can keep an eye on things.

Protein Popsicles - First, take a handful of frozen or fresh cherries: approximately 1/2 a cup (or whatever berry or fruit you happen to have on hand) - 1-6oz. container of Greek Yogurt (your flavor of choice) - 1 scoop of Prograde Vanilla Protein Powder - 1 handful of chopped peaches: approximately 1/2 a cup Reserve a few chunks of the fruit on the side Blend the yogurt, Prograde Protein Powder, and rest of the fruit till smooth. Next, drop the reserved fruit into whatever popsicle containers you have (I used the plastic kind you buy at the grocery store for $1) Pour the yogurt mixture in over the fruit, and freeze till solid. Nutrient Breakdown: Calories: 238 Protein: 28 grams Carbs: 33 grams Fat: 0 grams

Protein Popsicle

- First, take a handful of frozen or fresh cherries: approximately 1/2 a cup (or whatever berry or fruit you happen to have on hand)
- 1-6oz. container of Greek Yogurt (your flavor of choice)
- 1 scoop of Prograde Vanilla Protein Powder
- 1 handful of chopped peaches: approximately 1/2 a cup

Reserve a few chunks of the fruit on the side
Blend the yogurt, Prograde Protein Powder, and rest of the fruit till smooth.

Next, drop the reserved fruit into whatever Popsicle containers you have (I used the plastic kind you buy at the grocery store for $1)
Pour the yogurt mixture in over the fruit, and freeze till solid.

Nutrient Breakdown:
Calories: 238
Protein: 28 grams
Carbs: 33 grams
Fat: 0 grams

Check out the video below, one of my clients this morning show it to me and it is for lack of a better word gross. It will make you think about what we put in our bodies!

McDonald's 4 Year Old Cheeseburger Video

Prograde Pineapple Cooler

Ingredients:

1 Scoop Prograde Vanilla Protein Powder
½ cup of fresh pineapple
1 cup cold water
Big handful of ice
Blend
For a Colada-like twist, sprinkle with unsweetened flake coconut, or add 2 tablespoons of coconut milk before blending.

Stick an umbrella in, sip, and enjoy!

Nutrient Info:

Calories: 161
Protein: 24.5 grams
Carbs: 13 grams
Fat: 1 gram

10 Foods you really shouldn't eat!

Foods that are high in cholesterol.
1. Egg yolks
2. Cheeseburgers
3. Mac & Cheese
4.Ice Cream- more fat than a hamburger
5. Rib-Eye steak - better choices flank, tenderloin, round
6. Muffin
7. Lobster
8. Chicken Leg- all dark meat
9.Liver- lots of iron--good lots of cholesterol--bad
10. Snacks like Cookies, cakes, chips.

7 Delicious Side Dishes | Lifescript.com

7 Delicious Side Dishes | Lifescript.com

10 Ways to cut 100 calories a day!

1. Skip the Bread
2. Choose Mustard over Mayo
3. Divvy up Dessert
4. Stop the POP! ( especially  diet)
5. Forgo the Frying
6. Don't Supersize
7. Mesh with Mushrooms
8. Slash the Sugar
9. Think Thin ( pizza that is)
10. Eliminate the Oil 

Delicious Chocolate Cherry Bars

Ingredients:

1 cup of almonds
3/4 of a cup of dried, unsweetened cherries
Juice of 1/2 an orange
1/3 c of Prograde Lean Chocolate Meal Replacement
1/4 cup of coconut flakes (unsweetened)
Tablespoon of orange zest (you can omit the orange zest if you’d like- it makes it quite orangey)

Whisk the ingredients around in the food processor till processed, and all the pieces are uniformly small. Line a bread pan in waxed paper, and press the “batter” in. Once you get the shape, remove from the pan, slice into bars, and ENJOY!!

This recipe makes approximately 8 bars.

Nutrition Breakdown Per Serving (2 bars)
Calories:  224
Protein:  10 gms
Carbs:  21 gms
Fat:  11 gms
The fat content comes from the almonds which contain healthy fats so don't be afraid of the fat content of these bars.  You are consuming healthy fats with these bars.

 

Another Fitness Myth Debunked

Somewhere along your journey to fitness, whether in a boot camp, reading the latest books,  talking with your friends, or in a gym, you'll hear a lot of advice about exercise--not all of which is true.

Fitness Myth
If you can't exercise hard and often, there's really no point.

Truth
Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don't have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Exercise Extra: Clip on a pedometer and aim for 10,000 steps daily, which equals about 5 miles.

Kettlebells vs. Cardio: More Evidence That Kettlebell Training is All You Need

Here’s a study that recently came out from Truman State University studying the cardiovascular "effects" of swinging a kettlebell…

Farrar, RE, Mayhew, JL, and Koch, AJ. Oxygen cost of kettlebell swings. J Strength Cond Res 24(4): 1034-1036, 2010.Health & Exercise Sciences Department, Human Performance Laboratory, Truman State University, Kirksville, Missouri.

The subjects were asked to swing a 16kg kettlebell (using 2-handed swings) as many times as possible within a 12-minute period. The swings did not have to be continuous and there were no scheduled rest periods (so they could rest whenever they felt the need to). They just had to do as many reps as they could within the allotted time.

The researchers found that the test subjects completed anywhere between 198 - 333 swings and they worked at an average of 86% of their max heart rate.  What’s more (and here’s where it gets interesting), the subjects worked at 65% of their VO2 Max (which was measured before the test).

 So what does this mean for you and me?

"Continuous kettlebell swings can impart a metabolic challenge of sufficient intensity to increase Vo2max. Heart rate was substantially higher than Vo2 during kettlebell swings. Kettlebells provide a useful tool with which coaches may improve the cardiorespiratory fitness of their athletes.”

 Or….

Continuous kettlebell swings can improve cardiovascular fitness.

This is good news for those of us who can’t afford the time to get on a treadmill for hours at a time and jog to try improve our heart health. 

It also can provide a healthier alternative to traditional cardio because of the low impact that kettlebell swings have on your joints. 

Looking into swinging vs cardio further, 3 of the most common forms of cardio training (running, cycling & ellipticall-ing…I don’t know what to call that) are mainly quad-dominant activities.

KB Swings primarily work your posterior chain (back, glutes, and hamstrings) and your abs more effectively. Those posterior chain muscles are key for not only posture and joint health (primarily for your oft vulnerable knees & hips), but are essential for athletic performance, strength & power.

Think: being able to throw your 3 year old up in the air and catching her without the fear of "pulling" or "straining" something.

Be warned though; don’t set your timer for 12-minutes and start swinging. Just like every exercise, you need to start at a realistic level and progress gradually.

My suggestion is to start with 2-minutes of swings and work your way up to 12 minutes, increasing the duration of your swing workout by 1 minute per week

Spring Clean Your Diet

11 Things to Eat Now!

1. Apricots
2. Asparagus
3. Artichokes
4. Broccoli
5. Chives
6. Fennel
7. Greens--Swiss Chard, Mustard and collard 
8. Mango
9. Oranges
10. Spinach
11. Strawberries

Another Fitness Myth Debunked

Somewhere along your journey to fitness, whether in the gym, reading the latest books, or talking with your friends, you'll hear a lot of advice about exercise--not all of which is true.

Fitness Myth:
You can take weight off of specific body parts by doing exercises that target those areas.

Fitness Truth:
This concept is called "spot training" and unfortunately, it doesn't burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Exercise Extra
You need to burn off 3500 calories to lose 1 pound. Aim for 3-4 days of cardio per week, and watch the fat melt away!

The 10 Commandments of Healthy Eating for Parents

It's as simple as counting to 10!

1. Thou shalt not force, bribe or coerce thy child to eat.
   
2. Thou shalt set a good example by eating at least five fruits and vegetables, three whole grain products, and three dairy servings per day thyself.
   
3. Thou shalt make mealtimes pleasant.
   
4. Thou shalt encourage thy child to help in meal planning, preparation, and cleanup.
   
5. Thou shalt back off when mealtime becomes a power struggle.
   
6. Thou shalt accept food "binges" as phases that will eventually pass.
   
7. Thou shalt accept the fact that thy child is an individual and thus will dislike certain foods (and there may be many).
   
8. Thou shalt not give up on introducing thy child to new foods. Thou shalt realize it sometimes takes 10 tries to get a child to accept a food.
   
9. Thou shalt use this division of responsibility for eating: As the parent, thou art responsible for deciding when and what to serve. Thy child is responsible for deciding how much (if any) will be eaten. 
10. Thou shalt give thy child a multivitamin-mineral supplement if he is a picky eater.

BACK PAIN

That’s a common question that I get from pretty much everyone new to kettlebell training.

The answer, I’m sure to your surprise, is YES.  

Yes, you can hurt your back training with KBs…

…but you can also hurt your back doing traditional weight training.

You can hurt your back bending over to tie your shoes.

You can hurt your back twisting the wrong way when you put your 2-year-old in her car seat.

The point is that it isn’t a kettlebell that will hurt your back.  

It’s years and years of stress that’s been put on your back because of de-conditioning, lack of hip or thoracic (upper back) mobility, improper training practices, decades of poor posture or just weakness of the muscles supporting your spine.

Don’t blame the kettlebell (or the barbell, car seat, or your new pair of Nikes).

Fortunately, there are solutions and ways to prevent back pain. Some of the more common ones are…

• understanding the real functioning of your abdominal and low back muscles
• making sure your butt (glutes) work properly
• increasing the mobility in your hips and upper back
• learning how to brace when you’re exercising
• knowing what movements put the most stress on your spine and avoiding them if possible
• monitoring your diet for foods that could be inflaming your gut and turning your abdominal muscles "off" (and believe it or not, that’s a big one!)

There has been a lot of "research proven" methods out there to help you with your back pain, but more often than not, these methods fall short.

And my confidence in the medical community really starts to wain when I see a new client with back issues get prescribed some kind of pain killing pill to get rid of his back pain…

...Pills just hide the symptom, they don’t get rid of the problem.

I looked at the research done my Dr. Stuart McGill to get my information.  And when one of his students, Eric Wong (a Certified Kinesiologist), came out with the exact guide that helped him get over 10 years of back pain, I had to get myself a copy to review.If you have a history of back pain, then don’t let back pain limit your training or your life.

To your health,

KETTLEBELLS AND HEALTHCARE???

 The recent passing of the health care bill, America is now more polarized than ever. I wanted to share a little history of the kettlebells.

This past weekend I was talking  with a friend and it quickly turned towards a unique old school approach to health care used by the former Soviet Union.

I started telling them about the history of kettle bell training, general safety and guidelines, discussed the benefits of using kettlebells.  I pointed out that the Russian government found “kettle belling” so vital to the country that it made it part of its national health care plan.

There were 3 major reasons for this policy in that kettlebells:

 1.) Keep the population fit

 2.) Lower Health Care cost

 3.) Increase the work capacity of the population. 

 The kettlebell was actually a part of government policy!

 Kettlebells were part of everyday life, sure the people of  Russia  had no choice,  but to do it  but it keep them healthy!

They used the kettlebell for 5 main reasons:

1.) Safe and effective technique

2.) Very low risk of injury

3.) Easily adaptable to small group or individual training

4.) Easy to reach a wide spectrum of the population

5.) Durable and inexpensive!

So that being said I want to reach as many people as I can to help improve their health, so they can live a long, happy, and healthy life. Anything I can do to help let me know.

Easy-To-Make Peanut Butter Banana

½ a ripe banana (use a very ripe banana for the best banana flavor),
1 tablespoon natural peanut butter,
¾ c. skim milk,
½ scoop Prograde Lean Chocolate Meal Replacement. 

Blend. 

Enjoy!

Calories:  304
Fat (grams): 9 grams
Protein (grams): 19 grams
Carbs (grams): 37 grams
Fiber (grams): 5 grams

Protein Packed Prograde Pumpkin Pie!

It doesn’t have to be Thanksgiving to enjoy this mouthwatering, metabolism boosting dessert in a glass!

 

Put in a blender (or a large mug, if you use an immersion blender): 

1/2 cup canned pumpkin
1 tsp. ground cinnamon
2 tbsp. pecans walnuts or almonds
1/2 c. cottage cheese
1 scoop Prograde vanilla protein powder (a little more or less to your taste, depending on how sweet you like it),
3/4 cup COLD water (again, a little more or less, depending on the thickness you prefer-but regardless of thickness preference, MAKE SURE THE WATER IS COLD!).

Blend, pour into a glass, and enjoy a (seemingly) sinful taste of dessert!
(Bonus: No need to unbutton your pants after this one!)

3 Simple Nutrition Rules for staying lean.

Rule #1 - Eat more fruits and vegetables.
On any given day,
- 1/4 of an apple
- 2 slices of red pepper
- a handful of blueberries
- 2 small pieces of broccoli
- 1/6 of a banana

So bottom line for you: Replace all your processed, high-calorie
snacks with fruits and vegetables. You'll be full on fewer calories
and you'll have more energy and you won't crash during the workday.

Rule #2 - Never eat while moving.
The rule is that you can't eat or drink any calories while you are in motion. That means no eating while walking, and no eating while driving.

So no eating or drinking in the car, on the bus, the subway, or the train,  not only will this save you calories, but it will also prevent your car from becoming a mess.

It's too easy to eat while "on the move", but rarely are those
calories the right kind.

 Get rid of the muffins, the high-calorie coffees, the sodas, the 

processed snacks, and the fast food.

This might mean you'll need to get up early to eat at home. But it's worth it. Trust me. Or just wait till you get to work to eat.

After work, you may need to "survive" an extra 15 minutes until
you get home to eat.

 But I guarantee you that not eating while moving will save you hundreds of calories per day, and will help you lose fat without any extra effort.

Rule #3 - Do not force yourself to eat when you are not hungry.
So what does this rule mean for you?
It means that if you aren't hungry when you wake up, maybe you don't
need to force down a 300-500 calorie breakfast or a 500 calorie
post-workout shake.
Oh my, did I just tell you that you don't have to eat breakfast?
And did I just say that you don't need a 500-calorie, 50-grams-of-sugar
post-workout shake if you want to lose fat?

So, that being said I am not saying just don’t eat make the smart choice. Eat a yogurt, not a 4 egg white omelet with ½ a grapefruit and a slice of wheat toast. Eating every 3 hours small meals boost your metabolism but if you went out for a late dinner the night before and had more than usual chances are you won’t be as hungry when you wake up. As always think before you eat!!

10 Essential Superfoods for Women | Lifescript.com

10 Essential Superfoods for Women | Lifescript.com

Top 10 Fitness Myths Exposed | Lifescript.com

Top 10 Fitness Myths Exposed | Lifescript.com

6-week Bootcamp

Can't wait for the snow melt? Want to melt some fat too?

Shape Up For Spring Now!

Are you ready to work hard and eat right to get the results you are looking for? In just 45 minutes, 3 days a week with this intense, full body work out you can!

Expect Results

• 5 to 10 pounds weight loss
• Improve Strength
  
  
• Gain Strength
  
• Improve Posture
  
• Reduce Stress
  
• Move Better
  
• FEEL BETTER!
  
  
  
  
  

Join the 6-Week BOOTCAMP Challenge

Bootcamp begins April 5 and ends Mays 14 

3 days a week Monday, Wednesday, and Friday 

Times Offered 6:15 to 7am 7 to 7:45 am & 9 to 9:45am

Registration opens March 3^rd and includes:

• Before and after photo
  
• Body measurements
  
• Body Fat percentage
  
• 6 week meal plan
  
• 3 days of 45 minutes workout (see above)
  
• The entire 6 week Bootcamp for $245
  

Space is Limited so contact Debbie today!

E-mail me at redhead062001@yahoo.com or call 609-203-2199

P.S. There will be 1 winner! More information to follow

Hi Everyone
I set up a calendar to view for those of you looking for different times of kettlebell training. Just go to the link below to view days/times.


http://calendar.yahoo.com/redhead062001

Exercise: In Women, Training for a Sharper Mind

Vital Signs

By RONI CARYN RABIN

Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

Older women are generally less likely than others to do strength training, even though it can promote bone health and counteract muscle loss, said Teresa Liu-Ambrose, a researcher at the Center for Hip Health and Mobility at Vancouver General Hospital and the lead author of the paper, which appears in the Jan. 25 issue of Archives of Internal Medicine.

I recived this from one my clients and wanted to share! 

Why Choose Kettlebells Instead of Dumbbells?

by Anthony DiLuglio

Don't choose! They are simply different strength tools and should be considered complimentary, not exclusive. The primary benefits of kettlebell training lie in the philosophy of the movements that have grown up around it. Kettlebell drills have historically focused on working many muscle groups in unison. Dumbbells have been more commonly used for isolation drills (preacher curl, front raise, etc.) in traditional western weight training. Kettlebells are also more convenient for explosive movement patterns which are frowned upon in most traditional mainstream gyms.

You can certainly perform many of the kettlebell drills with a dumbbell. Swings, for instance, just feel more pleasant and natural with a kettlebell. The round, compact shape and offset handle are made for this movement pattern. The wide, angular dumbbell shape makes the movement awkward and less intuitive.

Some kettlebell drills have dumbbell alternatives that offer lower difficulty levels. For instance, I love the added instability challenge that comes from perching atop two kettlebells in the Renegade Row... but, I often start my clients on this drill with dumbbells for a more stable base.

7 Tasty Gluten-Free Recipes | Lifescript.com

7 Tasty Gluten-Free Recipes | Lifescript.com

5 Reasons to Kettlebell Train

1. Burns fat in less time

2. Displaced center of gravity

3. Balance between strength and cardiovascular training

4. Time-efficient

5. No need for a large training facility

What is a Kettlebell?
A kettlebell is a cast iron ball with a U shaped handle. Kettlebells odd shape and displaced center of gravity create momentum and inertia that not only imitates real world motion, but provides a constant full-body motion to achieve both a strength and solid cardio workout. Kettlebell training is the perfect combination of the aerobic and anaerobic exercise to give anyone a lean, fit body.

Kettlebell training can give you the cardio workout you need without joint compression associated with running, high impact aerobics and cardio equipment. Burn fat, tone muscles, strengthen the lower back and maximize shoulder health and strengthen the abs all with less time and equipment.

Kettlebell training is a safe, realistic, and a time effective approach toward achieving your fitness goals in just 45 minutes. Kettlebells train the entire body at one time through full body movements. The kettlebell enhances all of life’s daily activities. Kettlebells make life better…..easier.

Kettlebell training develops core strength and stability with every move to help you in everyday life – dog pulling on the leash, and lifting grocery bags. It will also help with your golf swing, tennis serve and other everyday actives. In just 45 minutes you will burn fat, build strength, increase flexibility and cardiovascular endurance.