Tuesday, February 24, 2009

Five Super Foods to Include In Your Meal Plans

Fitness Foods: Five “S” Foods to Include In Your Weekly Meal Plans

While one reader may be at the peak of their health and fitness journey, simply striving for maintenance - another person may be simply trying to figure out how to cut down on high fat, highyl processed foods - as their first step in their journey to better fitness and a better life.

A reminder first - Always choose organic versions of any foods I suggest - if it is within your means.

1) Steel Cuts Oats
Talk about a cheap, tasty, nutrient packed breakfast? Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber - with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins - and you are ‘in the zone’, my friend.
Take it up a notch by adding a tablespoon of ground flax seeds - and you wont be hungry for about 4 or 5 hours.

2) Sardines
I eat these about twice a week for lunch. Loaded with Omega-3s - sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) - sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.
Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes
The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told - these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach
My childhood friend, Popeye knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate - and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? - then do like me and Popeye - and eat your spinach.

5) Strawberries
With these I would strongly urge you to go organic if you can. While organic strawberries may be a bit pricey - you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits - for a high fiber, nutrient packed, fruit salad dessert.
The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know - offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

Have a comment, question - or just want to say “Thanks!” - then click on the ‘comment’ link below - and let me know…

And don’t forget to print this out and add it to your shopping list.

Monday, February 16, 2009

8 Tips to Getting Beach Body Ready!!!

Getting Beach Body Ready

It is time once and for all to get out that beach wear, try them on and get started on your way to fitting into them before the end of spring!

8 Tips to get Beach Body ready ASAP!

Use exercise that will boost your metabolism, change your body and burn tons of calories. Below is a list of how you should prioritize your exercise:

1st priority is strength training- this will increase your metabolism, burn calories and create an afterburn effect where you will burn more calories the 24-48 hours following the exercise bout.

2nd priority is metabolic interval circuit training- This is intense for short periods of time and will burn calories and give you an afterburn effect but won't necessarily build lean muscle tissue.

3rd priority is steady state cardio- This will burn calories but won't necessarily boost it for longer than during the workout.

So, bottom line, if you are short on time- Metabolic resistance training and an interval metabolic circuit 3-5 times a week are the keys to getting into shape ASAP!

4 Fuel your body. Eat within 15 minutes of waking up and then eat every 2-3 hours to fuel your body with a fruit or vegetable and protein at every meal.
This will get your metabolism revving.

5 Take care of yourself. Get enough sleep. Manage stress.

6 Drink your water- .7 x body weight in ounces of water. Think of water as your fat burning liquid.

7 Take a multivitamin and Omega 3 Fish Oil everyday.

8 Keep a journal! Keeping track of what you are doing will keep you accountable!
Eat healthy 90% of the time and plan on splurging the other 10%.

Follow these eight tips and you'll feel and look better in no time!
Valentine's Special Report

When Children Ages 4-8 were asked What Love Is':

When my grandmother got arthritis, she couldn't bend over and paint her toenails anymore. So my grandfather does it for her all the time, even when his hands got arthritis too. That's love.'Rebecca - age 8'

When someone loves you, the way they say your name is different.You just know that your name is safe in their mouth.'
Billy - age 4'

Love is when a girl puts on perfume and a boy puts on shaving cologne and they go out and smell each other.'
Karl - age 5'

Love is when my mommy makes coffee for my daddy and she takes a sip before giving it to him, to make sure the taste is OK.'
Danny - age 7

Friday, February 6, 2009

10% gone

Ten Percent Gone

It's now the 6th of Feb. We have already passed one full month into 2009, and are now one-tenth of the way to 2010.

10% down,
90% to go!

Time flies. Whether you're having fun or not. How are your New Years Resolutions holding up?If you're behind schedule or have lost focus a little bit -

Start today.
Set some New Month Resolutions!

Maybe you want to lose 15lbs by Memorial Day?
Start by setting a goal of 12 weight training workouts to be performed in the rest of this month.

And get the first one done tomorrow.
Time to get started.

Maybe you want to improve your overall health & fitness training?

It's never too late to make massive changes.
Take action.
Take Action NOW.

-Workout of the Day

5 minutes warm up on cardio machine of your choice!
Now perform 20 seconds on of Lunges on right Rest 10 seconds
Now perform 20 seconds on of Lunges on the Left
Rest 10 Seconds
Perform 20 seconds of continuous Reverse Crunchesrest 10 seconds
Perform 20 seconds of continuous Db Shoulder PressRest 10 seconds

and repeat the circuit 3-4 times
Finish with 5 minutes of 1 minute fast 1 minute slow on your cardio equipment
Cool Down 5 Minutes
Curse my name and hit the shower!

-For You and your Kids

Upcoming workshops:
Calle Mayor Middle School
4800 Calle Mayor Drive, Torrance CA 90505
January, 27, 2008 - Self Esteem Workshop
With a teens hectic schedule, keeping up with technology, trying to wear the right clothing, getting good grades, and just keeping their heads above water..... Our kids are inundated with things to think (or stress) about. It is no wonder that some of them feel lost and have low self esteem. Just as our lives are becoming more complicated as the years pass... so are the lives of our children. This workshop will give you tools to help your child improve their self esteem.

February 17th - Test Preparation and Test Taking Skills Workshop
Tests are stressful for everyone - Teachers, Students and Parents! Make tests and standardized tests an easier part of school by being prepared. This workshop will give some great test taking strategies that can reduce your child's fear of tests and possibly even score higher. You won't want to miss the concrete ideas and details in this one!

March 24th - Communicating with your teen
An entire workshop devoted to helping you finally have a conversation with your teen! If this month's newsletter is at all interesting to you.... you won't want to miss this presentation!

Jefferson Middle School -
21717 Talisman Street Torrance CA 90503
6:00 p.m.
February 10th- Time Management / Organization Workshop-
Time management and organization are not skills that all people are born with. Yet, somehow we are all expected to be organized and manage our time. This presentation will provide ideas on how to get your kid organized and manage their busy lifestyles. Who knows,you may even end up learning a few ideas for yourself in the process!

February 18th - (rescheduled) Bullying Assemblies
I will be presenting an assembly to the students of Jefferson Middle school on bullying. These assemblies will include what bullying is: including the 4 different types of bullying, and a brief discussion on how to deal with bullying. The goal is to increase the awareness of the students in an attempt to help eliminate future situations. The presentation will be geared for kids and will include elements of music, humor, and interesting facts to keep their attention.

March 31st - Test Preparation and Test Taking Skills Workshop
Tests are stressful for everyone - Teachers, Students and Parents! Make classroom tests and standardized tests an easier part of school by being prepared. This workshop will give some great test taking strategies that can help reduce your childs' fear of test taking and possibly even score higher. You won't want to miss the concrete ideas and details in this one!

Hull Middle School
3420 W. 229th Place, Torrance CA 90505
6:30 p.m
March 3rd - Homework and Test taking strategies
This presentation will be a combination of my "Help! My kid has homework presentation"and my "test taking strategies" presentations. Homework and Tests go hand in hand. It will include when to help with homework, how much homework your child should receive and some test taking strategies to ease the entire test taking experience.

For more info go to: