Short on Time?

Summer is coming! That always makes me feel like I have less time for my workout. I wanna be playin in the sun with my kids and relaxing in the sun!

So if you only have, say, 30 minutes, what should you do?

My opinion, do resistance training in circuits, Put maybe 4 or 5 or 6 exercises together, take out your rest time. It'll keep your heart rate up (a cardiovascular perk!)

Here's an example:*
Dumbbell Squats, 12 reps
Dumbbell Lunges, 12 reps
Glute Kickbacks, 15 reps
Dumbbell Calf Raises, 12 reps
Deadlifts, 12 reps
Go through that set one after another as your 1 set. Then when you're done with your deadlifts, go back to the beginning and start over for set 2. Don't forget to warm up before, and stretch out after!

*(These all can also be done with bodyweight rather than dumbbells)

Need to tighten your midsection?

If you have loose skin around your midsection, you're not alone. It happens to all of us. Especially with that Twinkies craze! I won't lie, I got a twinkie too. But, now what....

To tighten up loose skin around your waist you need to get some muscle there to fill out the space a little. How do you do that? Weight training & core work.
Also, if you're not already drinking a protein shake, Whey Isolate is a good one for this. If you do that and eat about 3 or 4 servings a day of colorful vegetables and about 2 servings a fruit per day, it'll help build collagen. Goodbye loose skin!

Plateau?

If you've been doing the same routine and eating the same foods for awhile, you'll eventually plateau. (meaning, you won't see any changes and feel stuck where you're at). Not to worry! Your body usually does this after around 30 days of the same thing. So switch it up! Have fun with it! You can change the order you do them in. If its something you stand to do, like curls, challenge your balance and stand on one leg (this is great with the wall sits too!). Try sitting on a stability ball if you like that better.
Also, see if it's time to up your weights slightly. Maybe add in some swimming or zumba, if that's what you like. I like to add in some hiking when the weather gets warmer and the kids love it!

Ginger!

I'm going to spend a little extra time with this one, it is one of my favorites! I personally always buy raw ginger and I always peel my ginger. Ground ginger is used in baking typically, but, has a very different flavor from the whole root. Raw ginger is typically more pungent and has a hotter flavor (until it's cooked). Some great ways to use it, obviously, stir fries and curries. I like to add it to marinades and to broccoli or carrots. If you like to juice your fruits- try juicing it with some apples and carrots! Another delicious way to serve it is in a homemade salad dressing with olive oil and garlic.
Another great thing about ginger- it has a history of being used as a traditional medicine (although, please check with your Dr.!) Here is a list of some of the things ginger can do!

*warming and invigorating effect on your body
* can boost poor circulation
* can relieve arthritic and rheumatic joint pain & sports related muscle pains
* helps cellulite and varicose veins
*ginger tea promotes sweating, can lower a high temp and relieve flu symptoms. Also helps clear congestion and chest infections (like bronchitis)
* has antiseptic properties
* can prevent motion sickness and nausea
* calms digestive system
* can ease toothaches
* speeds digestion
* can thin blood (anti coagulant)
* can be used to lower blood pressure & cholesterol
* contains antioxidants, can help prevent some forms of cancer
* stimulates the lives and helps eliminate harmful toxins

That's a long list!! Do you see why I love it? So, next time you're at the store- here is what you need to know. Choose one that is firm and smooth to the touch. Don't buy one that looks dried out, wilted or cracked. Try not to keep it in the fridge- it makes it mold pretty quickly. I keep mine in a dry place, away from most foods- it can leave its flavor behind.

Guacamole and Whole Wheat Pita Chips

Guacamole

1/2 avocado
1/2 tomato, diced
Juice of 1/2 lime
handful of finely chopped onion (optional)
snipped cilantro, to taste (I like a lot!)
salt and pepper, to taste

Mash up the avocado. Toss in the tomato, onion and cilantro, if using. Add lime juice. Mix well. Add salt and pepper, to taste. Throw in diced chili peppers, if desired.

Whole Wheat Pita Chips

Slice 1/2 whole wheat pita in quarters. Separate sides and toast in toaster oven until crunchy about 3 minutes.

Tip of the Day

I've said it before and I'll say it again: Drink water! I'm not a fan of it, honestly, but fresh herbs like mint can add some great flavor! I found a water bottle I love and for whatever reason, I'll drink water from it. Rubber bands help. I have to refill my water bottle about 5 times a day to meet my daily needs of water. So I put 5 rubber bands on my wrist and move them to the bottle everytime I finish one.When I have no rubber bands anymore- I did it!

Balance and Rest

How many days per week are you working out? I will admit I do at least something everyday, but beware of overworking certain muscle groups ( in other words, for instance, don't work out your biceps every day). I will work my arms one day, my back another, and my legs and abs yet another. Then I rotate. I keep rotating so each body part gets rest. We all need rest don't we? But, bad things that happen when we're overworked. We're tired, we're cranky, we hurt ourselves. Its a need of balance. But word of warning: don't try to balance your faith/relationship with Jesus. Don't just throw Him into your week and rotate Him out. He needs to be so important to us that He's in our every second, balancing the rest for us. We'll be so much stronger if we do things for Him and listen to Him.

Tip of the Day

Don't try to lose weight too fast or go on crazy diets that cut out important things your body needs. If you lose too much too fast, it will likely come back as quickly as it left. If you're not eating proper nutrition, when you do go back to eating a normal healthy diet you could, again, gain it back too quickly. I'm trying to teach you to balance a healthy lifestyle- NOT just go on a diet. Try to eat a food as close to its natural unprocessed state as possible. Shop the outer edge of the store- vegetables and fruits, meat, milk, cheese, eggs, (unless you're vegan/vegetarian). Go into the inside of the store for your natural rice, soy milk etc. Avoid the sauces, chip and ice cream sections at all costs! Haha. Hope these tips help.

One of my VERY favorite tips

Schedule Negativity. Put aside time, for instance 7:00-7:30 for doubting yourself. Then, if you find yourself starting to get negative and subcombing to self-doubt, remind yourself there will be plenty of time for that at 7am.

Tip of the Day

You CAN'T exercise off a bad diet. Won't happen. If you eat candy and soda all day, sorry to tell you, you won't ever have those six pack abs... or be firm for that matter. If you can push yourself to make it to the gym, or finish your workout, why can't you push yourself to eat how you should? Its REALLY not that hard, and once you get used to it, it really is delicious. I know from experience, I am after all a "recovering junk food junkie" :)  I will say, some people can handle a small cheat meal or snack, about 1ce a week. I personally have a hard time with that, but everyone is different.

Tip Of the Day

Maps out your steps to success. Be specific in your goals. Make some weekly, bi-weekly, and longer term goals. Accomplishing short term goals helps you to remember you're getting somwhere in your effort! Those who do are 6 times more likely to follow through. "Flexible" thinking leads to perfectionism, procrastination, etc.

Effort and Results

Yesterday, we talked about focus. Today we're going to talk about effort. I realize you're trying, but are you really doing your best? Are you sore the next day after a workout? If not, then its not a workout! The last 3 reps should be hard to do (but still done in good form, even if you have to do a short pause before the last few reps). I saw a study where when given a choice, a person will choose a weight that's lighter than they need.

Also, don't up your reps AND your weights at the same time. Either use heavy weights or more reps, don't change them both at the same time. To build muscle (ladies, don't be scared, unless you're taking a steroid of some kind, you won't look masculine) stay in an 8-12 rep range. To lean out, use a lighter weight and more reps- 15-25. Muscles keep body parts where you want them and they're beautiful. Building muscle also burns more calories than cardio alone. If you're only doing cardio, you risk becoming "skinny fat", which means, you may look great in a swimsuit, but risk having all the health problems of someone obese. But, more on that later.

Lastly, food intake. All calories are NOT created equal. Your body wants nutrients, and will continue to feel hungry if you're feeding it junk because, lets face it, little to no nutrients in them. Those little handful of tiny candies that look like nothing, and that "nonfat" flavored mocha... those calories add up quickly. Ranch and some tartar sauces for instance have 16 grams of fat in 2 T. For a sauce? Is it worth it? No workout can fix a bad diet. You've heard people say "I'll work it off later" when they eat a candy bar or something- nope doesn't work that way. If you're going to put in the time and effort, get results! It takes discipline and self control. But, its a lifestyle we as Christians should become accustomed to anyways, right?

Bottom line, if you want your effort to give you great results:
1. Watch those little handfuls of food, and finishing the food off your kids plates.
2. Make sure you're using the proper weight and number of reps, and
3. Push yourself (but, not so hard that you're in an unhealthy heart rate zone!).

If you love ranch (as I used to) and find it hard to let go of, check out our seasoning page and play around with the different flavors you can create. I'll keep adding more and more seasoning and how to use them to help you. 

The Perfect Salad

This is my very favorite salad. Its got protien- salmon and egg, if you don't eat meat, use tofu or tempeh. I love that the egg and feta add a nice slightly creamy texture. I've been eating these for lunch and sharing with my kids for lunch. Even they love it! I use the cherry tomatoes, but regular tomatoes, chopped would be wonderful. Tomatoes is something, I personally ALWAYS buy organic. Best part about a salad, pick and choose what you want in it. Add some chopped bell pepper, hot sauce or onion.

2 oz. Salmon, cooked
1 boiled egg, chopped
1 t. capers
handful sunflower seeds
1 T. craisins
1 T. feta cheese
about 1 handful of garbanzo beans (chickpeas), optional
2 Mushrooms, thinly sliced, or chopped
Lentil/Broccoli Sprouts - I like a lot!
Cherry tomatoes, sliced in half
Orange wedges, in pieces and cut bite sized-optional
1 T Olive oil or Flax Oil
3 t. balsamic vinegar

Put ingredients over top of any combination of mixed greens, spinach, watercress and/or romaine. Enjoy!

Tip Of the Day

Postitive thinking goes a long way. Don't think about how far you have to go. Think about the good choices you've made. If you're in the mirror: see the body you're working for, not the imperfections you don't like. Yes, its hard work. But, happiness is a choice. There will always be something going on; thats life. Thank God for the problems in life and by doing so, you're giving Him control over them. He'll take care of them.

Focus

" I will mediate on all your works and consider all your mighty deeds." Psalm 77:12

He made a conscious decision to focus on God. Does it read "I might think about Him today if I have time"? God is worth focusing on because nothing compares to Him. When do you think about Him- When you wake up? Before bed? During breakfast and coffee? When you're running or lifting?

No schedule is too hectic for Him. Pray Continually. The way I remind myself is sticky notes. You can put a sticky note with a friend's name who has a prayer request on your mirror. If you start to worry, pray. When you're working out and your mind is wandering, or you don't want to hear the music, pray. If you're running and need to clear your head, pray. I challenge you to start your morning focusing on God, for a week and see how you're different.  Focus on God first and foremost.

Another place you need to focus: when you're lifting. Focus on the muscle group as you're doing the motion. For instance, if you're doing a plank focus on your core (abs, glutes etc.). If you're doing a curl, focus on your bicep. You'll have better results when you focus on your motion. Which, I guess is the point. Focus in the gym, and you'll get better form and better results. More importantly, focus on God and your life will have better results.

Tip Of The Day

Don't forget to breathe. Oxygen is necessary for all sorts of things in exercise, especially aerobic/cardio. gets your energy going and . So we don't want short, shallow breaths. Now- deep breath in, and breathe out. When you're lifting weights, breathe out on the "hard part". When you're doing a crunch, breathe out when you're up and your stomach is contracted. You'll feel much better because this helps relieve stress and anxiety too. Also, make sure you're breathing from your stomach and not your chest.

Prayer Request

My sincerest prayers go out to Bob "tough love" Kennedy, his amazing wife- Tosca, and his family. They've been a huge inspiration in all I've learned with fitness and clean eating. Bob is losing his battle with lung cancer, so I ask that you join me in prayer for him and his family.

toscareno.blogspot.com

Guide to Seasonings

If you haven't noticed, we added a new tab - Guide to Seasonings. I'll be updating this regularly, and adding a recipe or two with each of the seasonings I add that day so you know a way to use it. Enjoy :)

Tip Of the Day

Limit your intake of red meat to up to3x a week. Also, remember when you're picking out meat- its quality over quantity. Look for words "round" or "loin" in the name. For instance, eye of round, sirloin steak, tenderloin, top round steak, top round roast, etc. 1 serving is 3-4 oz- about the size of a deck of cards or your palm. Think of the veggies as the main course and your meat as a side.

Tofu Mock Egg Salad

I'm trying to get you to understand how to use seasonings, I'll keep posting recipes to go with the seasonings I'm posting :) 

There are so many ways to make a tofu mock egg salad- use this recipe as a base.

Mash up a block of extra-firm tofu or chop it into small cubes. Add a couple tbsp. mayonnaise (or veganaise if you prefer), a finely minced clove of garlic, 2 tsp. apple cider vinegar, a good spoonful or two of mustard and 1/4 tsp. turmeric and stir well. Salt and pepper to taste, and add more vinegar or mayo if necessary. If you want it crunchier add chopped onion, celery, bell pepper and dill pickles. ( I like the crunchy version)