Month: February 2013

  • A Nutty, Protein-rich Post Workout Smoothie

    Here is a sweet, nutty, and protein-rich smoothie to enjoy after your workout sessions this week! Banana Almond Smoothie             Ingredients 1 – 1/2 Frozen Bananas 1 /2 cup Greek Yogurt (plain) 1/4 cup Unsweetened Vanilla Almond Milk 2 tablespoons Almond Butter (unsalted, crunchy or creamy) Honey (optional) Directions Blend […]

  • Let’s Train Those Abdominals – Ready… Set… Go!

    How to train your abdominals without performing abdominal-specific exercises? 1.  Deadlift Stand holding the middle of a barbell (or two dumbbells in each hand) in front of your body. Perform a standard deadlift while holding the weight level.  Bend forward at the hips, keep knees straight (but avoid locking-out your knees), keep back flat,  draw-in […]

  • Health Benefits of Fruit

    There are many positive attributes of fruit, each type offering different health benefits. However, it is important to note that fruit is a simple sugar and thereby digests and burns off quicker than its partner, complex carbohydrates.  With this said, I recommend eating the majority of your fruit servings earlier in the day.  The simple sugar […]

  • The Not So Sweet Truth About Sugar

    How Much Sugar Is Too Much? Have you ever wondered why you can’t seem to banish that stubborn, unwanted belly fat?  Do you endlessly perform one abdominal exercise after another with no visual improvement? Well, guess what? The excess sugar in your diet might be to blame! The popular statement “Abs are made in the kitchen” just […]

  • Daily Workout #12 – Let’s Do Some Plyometrics!

    Daily Workout #12 As part of NASM’s Optimal Performance Training model, Phase 5 Power, plyometrics offer excellent weight-bearing exercises and a quick way to increase your heart rate – But, first and foremost, watch your form! 10 Step-Ups 10 Jump Squats 5 Burpees 10 Medicine Ball Slams 1 Minute Jump Roping * Questions/Comments? Please post […]

  • How Foods Affect Our Bodies

  • Just Breathe and Relax! You can do it!

    Sometimes, the going gets tough… But don’t worry! Post this inspirational poster and refer to it when you are faced with stressful workdays and anything else life throws your way. Just remember to keep focused, clear your head, and breathe through it!

  • A Core Strengthening Exercise

    Specifically, you are activating your transverse abdominis (TVA), a deep inner core muscle. Focus on drawing in your abdominal muscles towards your spine as you slowly raise each arm and/or leg. To minimize stress on your shoulder, point your thumb up as your raise each arm. First set: Raise your arms only Second set: Raise […]

  • Static Lunge to Row

    Static lunge to row is an excellent full body exercise, working your quadriceps, gluteals, back (latissimus dorsi and rhomboids), and of course, your core! Progression? Need more of a challenge? Try placing your front foot on a wobble board!

  • A Nutrition Tip – The Difference Between Hemp, Chia, and Flax Seeds

    Hemp, Chia, and Flax Seeds Which seeds should you add to your diet, and what are their benefits? Hemp Seeds Hemp seeds are derived from the same Cannabis species as marijuana, however do not worry about testing positive for drugs after consuming these seeds.  The minuscule amounts of tetrahydrocannabinol (THC) found in hemp seeds make […]