RTO Video #10: Legs Muscle and Fitness Hers

Awesome video!RTO Video #10: Legs Muscle and Fitness Hers

Chocolate Banana Protein Bars!

Check out the recipe at Fitness RX Mag!

Chocolate Banana Swirl Protein Bars – GLUTEN FREE

Yields 6 bars

Each Bar: 185 Calories| Protein 19g | Carbs 24g | Fat 2g

The 8 Wonders Of Matcha Green Tea

I found a great article on Shapemagazine.com and that lead me to look up Matcha.  Matcha is green tea powder from Japan.  There are so many great health benefits to using the powder for cooking, beverages, etc.  Much higher benefits than trying to drink the equal amount of green tea (10 cups to one cup with Matcha powder).

Courtesy Of Bodybuilding.com

Zen Buddhist monks don’t know much about building muscle, but they know a lot about living long, unstressed lives. One of their secrets: drinking matcha green tea.

EMAILMORE

by Dr. Sara Solomon P.T., DMD Feb 24, 2012

If you're not drinking matcha green tea yet, you're behind the times! Get with the program and try this metabolism-enhancing, stress-reducing, immune-boosting, cholesterol-lowering, teenage-mutant-ninja cancer fighter!

Although people drank green tea in China more than 1,000 years ago, it became an important part of the Japanese culture. They named the tea matcha¹. Zen Buddhist monks drank it to remain alert and calm during long hours of meditation².

Japanese tea leaves grow in the shade to increase chlorophyll content. These chlorophyll-rich leaves are then handpicked, steamed, dried and ground into a fine green powder³.

The history and cultivation of the tea is interesting, but what matters most to health enthusiasts is its antioxidant content. One cup of matcha green tea has as many antioxidants as 10 cups of regular tea! That's almost exactly the same ratio to the "spider strength" Peter Parker gets when he puts on his suit!

Fit To A Tea

6.2 times that of Goji Berries

7 times that of Dark Chocolate

17 times that of Wild Blueberries

60.5 times that of Spinach

The tea's power is so super because entire leaves³ are dissolved in water rather than steeped in bags. Instead of throwing away the leaves, you ingest all their antioxidant powers.

Those numbers are off the charts. Matcha green tea possesses antioxidant levels 6.2 times that of goji berries, 7 times that of dark chocolate, 17 times that of wild blueberries and 60.5 times that of spinach¹! Holy St. Francis, Batman!

And that's not all! Matcha's magnificence makes a long list.

1/

Cancer

Preventer

Green tea contains potent antioxidants called catechins, which scavenge for dangerous free radicals in the body. The most powerful catechin found in green tea is EGCG (epigallocatechin gallate), which is believed to be a powerful anti-carcinogen⁴.

A 2003 University of Colorado study confirmed that drinking 1 cup of matcha green tea has 137 times the amount of antioxidant EGCG compared to a conventional cup of green tea¹.

2/

Anti-

Ager

One of the locales in the world where people live the longest is Okinawa, Japan. The Okinawan people's longevity has been partly attributed to regular consumption of Matcha Green Tea¹.

Matcha green tea is the most popular green tea in Japan, but is rapidly gaining more popularity throughout the world because of its ability to combat inflammation, oxidation and aging.

3/

Heart Disease Preventer:

Lowers LDL "Bad" Cholesterol

A 2011 study featured in the American Journal of Clinical Nutrition demonstrated that administration of green tea beverages or extracts significantly lowered serum total cholesterol and LDL "Evil Emperor Zurg" cholesterol concentrations⁵.

4/

Weight Loss

Aid

A 1999 study featured in the American Journal of Clinical Nutrition demonstrated that green tea extract rich in catechins has thermogenic properties and promotes fat oxidation beyond that explained by the tea's caffeine content.

It was found that consuming green tea increased thermogenesis (the body's rate of burning calories) from 8-10% to 35-43% of daily energy expenditure⁶.

Another study demonstrated that exercising immediately after drinking matcha green tea resulted in 25% more fat burning during exercise⁴.

Both studies suggest matcha green tea can enhance both resting metabolic rate and fat burning - can I get an Amen?!

5/

 

Detoxifier

Matcha is grown in the shade, which is why it is richer in chlorophyll than other green teas. Chlorophyll is the pigment responsible for giving leaves their green color. The Hulk would be proud!

Chlorophyll is purported to detoxify the body¹, but this has yet to be scientifically proven. I wanted to mention it because of its supposed ability to clear the body of toxins, heavy metals, poisons, dioxins and hormone disrupters.

6/

Mind

Improver

Matcha green tea contains up to 5 times more L-theanine than conventional green tea². L-theanine is an amino acid with psychoactive properties, capable of inducing alpha wave activity in the brain.

Stress is known to induce the brain's beta wave activity, leading to a more agitated state. Alpha wave activity can relieve stress, promote relaxation and even lower blood pressure¹.

Although matcha contains some caffeine, the relaxing properties of L-theanine counterbalance the "jittery" effects of caffeine. Therefore, a cup of matcha green tea promotes concentration and clarity of mind without producing any of the nervous energy typically associated with coffee².

7/

 

Fiber

Matcha green tea leaves contain a high level of easily-absorbable dietary fiber. The benefits of dietary fiber include its ability to ease constipation and stabilize blood sugar levels.

8/

Energy

Booster

Try a cup of matcha green tea as an afternoon "pick-me-up" anytime you need extra focus. matcha green tea is an ideal substitute for coffee because it provides an energy boost without the headaches¹ you might get from a coffee crash.

Tips To Better Your Matcha Experience

Matcha green tea is available as a concentrated powder and can be found at health food stores. I recommend organic matcha, because it is produced without any artificial fertilizers, herbicides or pesticides.

Do not add matcha green tea powder to boiling water because it will taste "grassy."⁷ Boil the water and let it sit for 5 minutes before adding the tea.

It might take some time to get used to matcha's flavor. Give in to the power of the tea!

References:

1. http://living-qi.com
2. http://www.matchasource.com/matcha-tea-health-benefits-s/14.htm
3. www.thenibble.com
4. Xin-Xin Zheng, Yan-Lu Xu, et al. Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials Am J Clin Nutr August 2011.
5. Abdul G Dulloo, Claudette Duret, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December 1999
6. http://www.doctoroz.com/videos/3-surprising-ways-break-through-your-weight-loss-plateau

Hot Legs Work Out!

Slim It, Trim It, Tone It!

Written by FitnessRx StaffSunday, 26 August 2012 00:00

Ab, Thigh & Butt Blaster!

Want to achieve the lean and fit body of an athlete? Then look no further than this Ab, Thigh and Butt Blaster from IFBB Bikini Pro Justine Munro. This workout will get you the small and tight body you dream of, while at the same time helping you to achieve a round and full rear. So get ready to slim, trim and tone!

Justine Munro’s Ab, Thigh and Butt Blaster

This workout can be done once or twice per week. Start with once a week and then as you become more advanced, it can be added on a second day. Make sure on the other days of the week to incorporate upper-body training as well as cardio.

EXERCISE TIPS!

Wide Squats: Stand with feet wider than shoulder-width apart. Cross your arms at your chest and sit back as if you’re looking for a chair behind you. Push from your heels to return to starting position.

Reverse Lunges: Stand with your feet together and arms crossed at your chest. Take one step backward into lunge position. Bring that foot back to starting position and alternate between legs. Repeat for reps.

Leg Extensions: Using the leg extension machine, set the machine to fit your body. Be sure the ankle bar is resting at your ankles, and keep your feet flexed.

Leg Presses: Using the leg press machine, keep your feet about shoulder-width apart. Always be sure to push with your heels.

Smith Machine Lunges: Using the Smith machine, rack the bar to accommodate your height. Stand in center of bar and place the bar to rest on your shoulders. Step one foot forward and the other behind you so that when you lower your body, you will be in lunge position; be sure your knees do not go over your ankles. Push with the heels and repeat with the other leg.

One-Leg Squats: Use the smith machine bar for stability; stand with one foot resting atop the other. Squat down and back, imagining you’re looking for a chair behind you. Push with your heels to starting position and repeat for reps. Repeat with the other leg.

Stiff-Leg Deadlifts: Stand with feet just less than shoulder-width apart and knees slightly bent. Grasp a bar or dumbbells in your hands; keeping your back straight and chest out, bend at the waist and lower the weights toward the floor. Use your glutes to pull yourself back up into starting position. It’s important you keep your back straight and knees slightly bent throughout the entire movement. You should feel a stretch in your glutes and hamstrings.

Wide Sumo Squats: Stand with feet wide and toes pointed out. Hold a dumbbell between your legs or at your chest. Squat down and push with your heels back to starting position.

Pop Squats: Similar to a jumping jack. Start with feet together, jump to feet wide and then squat down. As you jump back up, move your feet together to starting position. Repeat. This exercise should be performed quickly and explosively.

Healthy Snacks for Back-to-School Muscle and Fitness Hers

>Trail Mix: Mix together ¼ cup low-sugar cereal, ¼ cup dried fruit and ¼ cup nuts in a sandwich bag.

> Ants on a Log: Create the “Ants on a log” snack by spreading natural peanut butter on a celery stick and topping with raisins.

> Kabobs: Make simple snack kabobs by placing cubes of cheese, of a variety of fruits on a pretzel stick.

> Tortilla Roll Ups: With a little extra time and effort tortilla roll ups or pinwheels are nutrient packed and delish! On a tortilla, spread natty peanut butter and sugar free jelly, roll up then slice into 1" pieces to make pinwheels.

> Kale Chips: Still my all-time favorite quick, healthy snack idea. For 2 servings, wash and dry 1 bunch of Kale, remove the stems, tear into small pieces and place in a bag with 1 Tbsp. olive oil and 2 Tbsp. Parmesan cheese then toss to coat. Spread Kale pieces on a cookie sheet and sprinkle with sea salt. Preheat your oven to 325 degrees, and bake for15 minutes or until Kale is crispy.

Full article here: Healthy Snacks for Back-to-School Muscle and Fitness Hers

Weekly Cooking

This is on my list of things to do this evening to prepare for the week!  Among others!

TO DO!

1. Make Quinoa
2. Freeze EVOO and Spices
3. Make Chicken, Steak, Pork Chops
4. Chop veggies and make baggies
5. WORK OUT!!
6. Make Ahead: Asian Chicken Noodle Bowl

Asian Chicken Noodle Bowl

Life is easier when you can put all of your meal's ingredients in one pot

February 23, 2012

Kelly Wangard

(SERVES 4)

* 1 Tbsp. olive oil
* 1 yellow onion, chopped
* 4 carrots, diced
* 2 garlic cloves, chopped
* 2 Tbsp. chopped ginger
* 1 jalapeno, diced
* 2 cups shredded green Savoy cabbage
* 1 whole chicken, roasted and shredded (meat only)
* 5 cups chicken broth
* 4 oz. udon noodles
* 1 Tbsp. soy sauce
* 1/4 cup chopped cilantro
* 1 lime, cut into wedges

1/ Heat a large soup pot to medium heat and add olive oil. Add onion, carrots, garlic, ginger and jalapeno, and cook until onion is light golden brown.

2/ Add cabbage, chicken and broth, and bring to a boil. Reduce heat and simmer for 15 minutes. Add noodles and soy sauce, and cook for four minutes.

3/ Garnish with cilantro and lime wedges.

Nutrition Facts (per serving): 373 calories, 38 g protein, 35 g carbs, 9 g fat, 2 g fiber, 2 g sugar, 768 mg sodium

After taking my much needed week off, I am ready to get back on the saddle!  Can't wait :)

To be Gluten Free or Not to Be.. That is the question

Not really.  This quote really says it all.."Gluten-free doesn't necessarily equal healthy, especially when people yank vitamin-enriched and wholegrain foods from their diets and replace them with gluten free brownies," - Shelley Case, R.D., author of Gluten-Free Diet: A Comprehensive Resource Guide and a medical advisory board member for the Celiac Disease Foundation.

The reason many are migrating to Gluten-Free diets is to be healthier and naturally feel better.  What this article is explaining is that Gluten-Free diets don't work for everyone.  

Like anything else in life, people are created differently. What works for by best friend Amanda, doesn't necessarily work for me.  The biggest point being, she has suffered from Chronic Fatigue Syndrome and needs to be cognitive of her gluten intake.  

Staying away from Gluten may not be as easy or as "healthy" as it sounds.  Many of us need the vitamins found in breads and pastas (yes, that includes whole wheat).  If we stray away form those foods and do not understand how to replenish the vitamins being lost, one could end up being malnourished (which seems a bit ironic).   

Don't get me wrong, eating a classic italian meal of pasta, bread and wine every night isn't going to do anyone justice either.  But making changes in the right way, and keeping all food groups balanced is the right idea.  If you can remember the food pyramid we are all "supposed" to follow, it seems almost impossible to intake all of those foods at the required amounts everyday.  

Vegetables and proteins should be at the base of everyone's pyramid.  Followed by whole grains and fruits.  I have a strong believe that more people have a slight wheat allergy and dairy intolerance that we presume.  Below is FDA food pyramid.  I find it very confusing as to why we have to eat so much bread, cereal and pasta!  I would be full all the time and not have room for the actual good stuff!  The one thing they DO have right, it the water intake!  Drink 8 oz of water everyday!

Now, I have taken the above pyramid, that I don't believe in and modified it just a little...  I guess my proteins got cut off!  3-4 servings per day.  I feel like this is a much better and easier pyramid to follow.  Others may not agree.  But like I said earlier, we are all different.

Lastly, IF you do choose to cut out any one food group, be smart.  Take vitamins to replace those you are no longer getting from foods.  Also, Sugar free, gluten free, whatever... read your labels.  Just because something looks like a cat, talks like a cat, and sounds like a cat, doesn't always mean it is a cat.  If you think it is too good to be true, it probably is.  There is no diet or healthy living plan in which you can have your cake and eat it everyday... sorry to burst the bubble!

FYI:
From Harvard School of Public Health.

Do not be Fooled by the New Smoking Sensation

The New Smoking Sensation

Back and Bi's Workout to try!

http://www.bodydesignpersonaltraining.com/blog/category/exercise/wods/

Packer Pro Shop Wish List!

This years list of treasures I desire from by beloved Packers!!

GO PACK GO!

https://secure.packersproshop.com/wishlist/list_b2ff0a0f6bb6ec56/36ad7d510c7ef746/

10 k Race

After completing Tough Mudder, i really want to keep my motivation and spirit up!  I am thinking of completing a 10k race.  Got my training program, now I just need to find a race!!

For some reason the picture wont post.  Here is the link!

http://www.womenshealthmag.com/files/pdfs/beginner-10K-plan.pdf

Post Tough Mudder!

It was a great weekend!  Lots of pasta :)

Tough Mudder was such a  fantastic experience, and I am so honored that I had the opportunity to participate.  I have never seen so many people work together towards one goal, finishing.  It was the BEST!

I was nervous that I wouldn't perform well, or that I hadn't trained enough, and to my delight, I was in great shape for the course.  I would have like to be able to complete a few obstacles (funky monkey and the rings) however, my hands were wet and I simply didn't have the ability to complete them, so I fell and swam instead.  I tried though, and that is the most important.  I gave it my all.

My team was great, and the other participants were amazing as well.  It really made me excited and feel so much better about myself.  I have a new found eagerness to be fit and make myself better.  One race, has really changed everything for me.  If I can complete a 12 mile intense obstacle course, what else am I capable of!?  I don't know the answer to that, but I REALLY want to find out!!

I am so pumped!  I need to keep myself active and working so I can stay on this high. I must admit, the BEST part of the course was not completing it, but truly being there for others and helping to motivate and push my team to the finish line!  It was such a great feeling for me.  I WANT MORE!!!

Back to instructing????  Hmm, I certainly think so!  I can also use this experience to inspire others!

WOO HOOO!!

GET FIT, STAY FIT!