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