Toned Abs (And Everything Else) Are Made In The Kitchen

Happy Tuesday (Or Whatever Day You Happen To Be Reading  This ☺)

I hope yours was a productive, wonderful, and safe weekend and week thus far. This week, we’re going to focus on recipes to help you get where you want be on the journey to health and fitness. Just like great abs are made in the kitchen, so is everything else.


 This week’s recipe is Insalata Caprese Salad. 

Here’s what you need: 

 ½ pound fresh mozzarella cheese sliced ¼ inch thick 
 2 large tomatoes sliced ¼ inch thick 
 1 cup of fresh basil leaves 
 ¼ cup extra-virgin olive oil 
 Lemon or Lemon Juice (This is optional)



 Here’s how you prepare it: 
 First, put the mozzarella slices on a plate with tomato on top. 
 Then, Sprinkle the basil leaves over the slices. 
  Drizzle with olive oil.



 *This recipe calls for 4 servings, but you can make more if you would like.

See you next week!

FIBER & ABS

You've heard it said that great abs are made in the kitchen. 

It's True. They are. You can exercise daily but if you don't eat right it is all for naught. 

Both healthy eating and and exercise contribute to a lifestyle of fitness and health and one of the many evidences of that is toned abdominal muscles. Many of my clients tell me that their individual problem area lies within the abs. Here is where the kitchen comes in. 

Try Fiber. 

Fiber cleans your insides, keeps you regular, helps to prevent colon cancer, and can be found in foods such as whole grains, raspberries, broccoli, spinach, flaxseed, corn, and much more.

Eat fiber and combine it with your daily workout. You'll not only look great, but you'll feel great as well. Make sure you read the serving size for how much fiber you'll be getting. 

HAVE A GREAT WEEK!!!

Optimum Workouts (OW!) Boot Camp

Monday through Friday 5:45am - 6:45am (Early option at 5:15am)

Call (609) 668-2378 for reservation)

$10 Per Class

Where: Westampton Recreation Center 50 Springside Road Westampton, NJ 08060

The Benefits of Blueberries (Redeux)

Hello everyone.

This week, in honor of all of OW!t's new followers, I'm reposting one of the most important tools: The Benefits of Blueberries

As we all know, it is not enough to work out. You have to eat right, too, so that your body will work for you to its fullest potential. 

So without further delay, here are The Benefits of Blueberries

Today's tool involves blueberries.

BODY BENEFITS

Adding blueberries to your diet can be very beneficial for your body both inside and out. Not only are they delicious and easy to digest, but they are also a power food so you can be confident that you'll be at your best no matter what your day is like.

ANTIOXIDANT

They also have the highest antioxidant content of all fresh fruits and their size allows you to consume easily. Additional, blueberries are rich in vitamin C, vitamin E, Vitamins A and B complex, copper, selenium, zinc and iron. Each of these have their own ways in helping boost up your immune system and keeping you strong before and after your workout.

MEMORY IMPROVEMENT

Blueberries are also known for keeping your memory sharp and combatting Alzheimer’s disease. You can eat blueberries for a snack, add them into a protein shake, or have them for dessert.

REDUCTION OF BELLY FAT

Finally, blueberries also help reduce belly fat and risk for cardiovascular disease so add them to your diet to stay lean and heart healthy.

Have a great and healthy week!

References

Mason, S, Bekhit, A, E, Sun, Bo, Nutritional Value and Antioxidants in Four Blueberry Varities,(2007)

Website: The George Matjlan Foundation (2008), Link:www.whfoods.comWebsite: US Highbush Blueberry Council (USHBC) Visit Website:www.blueberry.org

Website: Pennigton Nutrition Series Volume 2, (2007): Healthier lives through education in nutrition and preventive medicine, Pennington Biomedical Research Centre Available at: www.pbrc.edu

B-Skips!

Welcome Back and Thanks for making me a part of your continued journey toward lifelong health and fitness!

As promised, today's tool is B-Skips!

As always, make sure you talk to your doctor before you begin any exercise regimen.

Let's Begin...


B-Skips aren't much different from A-Skips. The only difference is that it involves kicking your leg forward as shown here:

*Photo Courtesy of http://www.smyrnahighsoccer.com/exercises/DynamicWarmUp.html*

This Workout:
-Helps to improve running technique
-Enhances balance
-Develops your muscular coordination

Try this for one minute and increase your time as you continue to gain strength

Thanks for tuning in!

See you next week!

Optimum Workouts (OW!) Boot Camp

Monday through Friday 5:45am - 6:45am (Early option at 5:15am)

Call (609) 668-2378 for reservation)

$10 Per Class

Where: Westampton Recreation Center 50 Springside Road Westampton, NJ 08060

A-SKIPS

Hi, everyone! I hope your previous week was an awesome one and that this is the continuation of an even better week!

 
As you may already know, exercise not only tones your body, but also sharpens your mind and relieves the affects of stress on your body.

With that, we're on to our next fitness tool: The A-Skip. 

*As always, consult your primary care physician before beginning any exercise regimen.


This is simply a skip with a few modifications.
1.) You are keeping your knees up high with your foot under your hips.
2.) Your elbows must stay bent.
3.) Swing your arms in rhythm with your legs. As one knee goes up, the opposite arm goes up with it.
4.) Make sure your back stays straight.
Try this workout for one minute. Then, as you get better and build up your strength, increase your time.

Targets: Hamstrings, Calves, Thighs, Bottom, Shoulders

Next Week: B-Skips

Optimum Workouts (OW!) Boot Camp

Monday through Friday 5:45am - 6:45am (Early option at 5:15am. Call (609) 668-2378 for reservation)

$10 Per Class

Where: Westampton Recreation Center 50 Springside Road Westampton, NJ 08060

*No Classes June 14, 2013

FROG JUMPS

Hey! Welcome Back!
Hope all is well!
As promised, this week's tool is the Frog Jump. 

You remember playing leap frog with your friends as a kid? Well, this isn't much different and it targets and shapes your hamstrings, quads, calves, glutes, and core. 

*As always, consult your primary care physician before beginning any exercise regimen. 

Step One: Squat all the way down, keeping your torso upright and your head up

Step Two: Jump Forward, pushing off with your legs and glutes. 

Step Three: Make sure you land on both feet and land in the squat you started with 

Step Four: Repeat for 20 to 30 seconds to start then try to increase as you grow more proficient in it. 

Again, this workout targets your hamstrings, quads, calves, core, and glutes.

You're well on your way to a new you!

Next Week:
A-Skips

*If these tips are helping you so far, go to http://www.lifefitness.com/personaltrainers.html?utm_source=PTTWEMAIL&utm_medium=RSSLF&utm_campaign=ET and nominate me as Life Fitness Personal Trainer to Watch from now until June 30th*

Optimum Workouts (OW!) Boot Camp

Monday through Friday 5:45am - 6:45am (Early option at 5:15am. Call (609) 668-2378 for reservation)

$10 Per ClassWhere: Westampton Recreation Center 50 Springside Road Westampton, NJ 08060

Music: "Jump" by Kriss Kross

"Duck Walk" Fever

First off, HAPPY MEMORIAL DAY!

Blessings and Peace to all veterans as well as those on active duty. Thank you for everything you do!

Second, sorry I've been away, but the blog has undergone some changes as you can see and will continue to see in the coming days ahead.

Each week, you will be getting a tool to help you in your journey to a new you. Ladies and gentleman, with the summer coming up (and most of it already here), this will be beneficial in helping you look and feel great at the beach and on vacation. And athletes, this will help you train and stay in shape before, during, and after your season. 

This week's workout is the DUCK WALK. 
First, stand with feet shoulder width apart and squat until the back of your thighs touches your calves like a duck. Then, walk while staying in that position, making sure you keep your butt low. 

Do this for one minute. 
If this is your first time doing these (either in awhile or ever), you may feel it afterward. 

But keep at it. 
It will pay off. 

*As always, consult your primary care physician before beginning any exercise regimen. 

Targets: Quads, Glutes, Thighs, Hamstrings, Groin, Calves, Hip Flexors

Stay Tuned For Next Week: 
Frog Jumps

Optimum Workouts (OW!) Boot Camp
Monday through Friday 5:45am - 6:45am (Early option at 5:15am. Call ahead for reservation)
$10 Per Class
Where: Westampton Recreation Center
 50 Springside Road 
Westampton, NJ 08060
 
Music: 
Fever - Family Force 5

The Benefits of Blueberries

Hello everyone.

Hope your week is going well so far and I really hope that your first month of 2013 was a very good one to start with.

Today's tool involves blueberries.

BODY BENEFITS

Adding blueberries to your diet can be very beneficial for your body both inside and out. Not only are they delicious and easy to digest, but they are also a power food so you can be confident that you'll be at your best no matter what your day is like.

ANTIOXIDANT

They also have the highest antioxidant content of all fresh fruits and their size allows you to consume easily. Additional, blueberries are rich in vitamin C, vitamin E, Vitamins A and B complex, copper, selenium, zinc and iron. Each of these have their own ways in helping boost up your immune system and keeping you strong before and after your workout.

MEMORY IMPROVEMENT

Blueberries are also known for keeping your memory sharp and combatting Alzheimer’s disease. You can eat blueberries for a snack, add them into a protein shake, or have them for dessert.

REDUCTION OF BELLY FAT

Finally, blueberries also help reduce belly fat and risk for cardiovascular disease so add them to your diet to stay lean and heart healthy.

Have a great and healthy week!

References

Mason, S, Bekhit, A, E, Sun, Bo, Nutritional Value and Antioxidants in Four Blueberry Varities,(2007)

Website: The George Matjlan Foundation (2008), Link:www.whfoods.comWebsite: US Highbush Blueberry Council (USHBC) Visit Website:www.blueberry.org

Website: Pennigton Nutrition Series Volume 2, (2007): Healthier lives through education in nutrition and preventive medicine, Pennington Biomedical Research Centre Available at: www.pbrc.edu

GOING GREEN: The Benefits of Green Smoothies

We go green in everything else. Why not in with beverages? Try green smoothies. For the past three weeks, I have been drinking them every morning and can feel the difference in my body. They're nutritious and easy to digest so add a green smoothie to your diet every morning.

The benefits are tremendous!

EASIER WORKOUT RECOVERY AND WEIGHT LOSS

My workouts are more effective during the time I spend training. Afterward, my body recovers from within a much shorter period of time than normal. Besides that, green smoothies help to increase the immune system while decreasing cravings for junk food. This aids in weight loss and, ultimately, protection from disease.

BLOOD SUGAR AND BOWELS

Green smoothies stabilize your blood sugar while simultaneously increasing your fiber intake. As this happens, your bowel movements become more regular.

SKIN, HAIR, AND NAILS

Finally, green smoothies give added benefits to your skin, hair, and nails. Its chemicals make the skin more radiant while the hair and nails grow stronger and faster.

INGREDIENTS AND AVAILABILITY

The ingredients I use in my smoothie are as follows: kale, spinach, parsley, apples, mangos, oranges, strawberries, figs, bananas and blueberries. It has a variety of the WHOLE fruits and vegetables mixed together. Yes, the WHOLE fruit and the WHOLE vegetable. This is beneficial because you get all the nutrients from the entire fruit and vegetable unlike that of a juicer. To do this, you need to use the right equipment. The best blender on the market is called the Vitamix and will run you about $300- $450. This blender is the most powerful blender on the market, boasting with 2 peak output of horsepower. If you want less expensive choices, try the ninja blender valued at $100 or the Magic Bullet Blender valued at $50. Both are available on Amazon.com.

You can create your own green smoothie like I did, look up recipes online, or refer to a book titled Raw Food: Liquid Raw. Whatever you do, add the green smoothie to your diet. Your whole body will thank you.

Apricots: Nature's Glasses...And Everything Else

Happy 2013 to all of you out there! Here's tool number two. 
Eat Apricots.
Why?


High in Vitamin A


As stated above, apricots have beta-carotene and beta-carotene helps to prevent heart disease. In addition, this fruit is high in vitamin A content. Among other things, Vitamin A helps to promote good vision. Also, the concentrated amount of this vitamin combats and repairs damage to cells and tissue.


Rich in Beta-Carotene


Apricots are a fruit that is full of Beta-carotene, which helps to protect the body and its system from LDL (The Bad) cholesterol from oxidation. According to a recent study done at the University of Pittsburgh School of Medicine, LDL cholesterol that has undergone oxidation are associated with the risk of developing metabolic syndrome, which can lead to heart attack and stroke. Therefore, apricots help to prevent heart disease.


Plenty of Fiber


One of the ways to detect a healthy-functioning system is in the bowels, intestines, and colon. Apricots contain a quality source of fiber which assist in the healthy movement of the bowels. This simple snack defends the body against constipation and other digestive conditions. It also provides aid in treating as well as preventing diverticulosis, a condition that develops when diverticular pouches form in the wall of the colon.


Vitamin C available in Fresh Apricots


Fresh Apricots are available in season from May through August. These particular apricots are rich in Vitamin C, which helps to make collagen, a protein for the skin, cartilage, tendons, ligaments, and vessels of the blood. So, for the new year, start by adding this fruit as a snack and watch the difference it makes in your system.


Have a happy 2013!


References 

1. MedicineNet.com
2. Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective study of intake of fruits, vegetables, vitamins, and carotenoids and risk of age-related maculopathy. Arch Ophthalmol. 2004 Jun;122(6):883-92. 2004. PMID:15197064.
3. Wills RB, Scriven FM, Greenfield H. Nutrient composition of stone fruit (Prunus spp.) cultivars: apricot, cherry, nectarine, peach and plum. J Sci Food Agric 1983 Dec;34(12):1383-9. 1983. PMID:16280.