Why should you STRETCH????

Don't run out at the end of your workout.  Take the time and stretch.  Studies show the best way to improve your sports performance and to avoid injury is to take the time and stretch!!!!  The best time to stretch is at the end of the day or after a workout when O2 and blood is flowing to the muscles.  Stretching also helps elevate muscle soreness after a workout.  The older we get the more important it is to stretch everyday!!

Target to stretch 5-10 mins a day and hold each Static Stretch for a minimum of 20 seconds.

Start any work out with a warm up that includes dynamic stretching (moving the muscles through a range of motion - like arm circles and trunk twists, calf raises and leg lifts).  Always do static (passive) stretches after the work out when the muscles are warm. Stretching after a hot bath works great too!

Here is a link demonstrating key stretches for flexibility.
 Stretches and Flexibility exercises

What does a 100 calories look like???

Check out this link form  Women's Health Magazine and see what 100 calories looks like.  Test your self you might just be surprised by how quickly those little "candies" add up!!

Women's Health

Try and keep a few health snacks on had to keep away the binging!

Rasberries, strawberries, apples
Greek Yogurt, dark chocolate (70%)
Dried Mangos, Dried tart cherries
Soya chips, rice cakes or popcorn
Kashi "chewy" granola bars
Gum and real licorice

motivation to burn calories!!!!!!!

The Abs DIET 12 super foods

* Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
* Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
* Sneak a little protein into each snack.

A - Almonds and other nuts (with skins intact)
Superpowers Builds muscle, reduces cravings
Fights Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B - Beans and legumes
Superpowers Builds muscle, helps burn fat, regulates digestion
Fights Obesity, colon cancer, heart disease, high blood pressure

S - Spinach and other green vegetables
Superpowers Neutralizes free radicals, molecules that accelerate the aging process
Fights Cancer, heart disease, stroke, obesity, osteoporosis

D - Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers Builds strong bones, fires up weight loss
Fights Osteoporosis, obesity, high blood pressure, cancer

I - Instant oatmeal (unsweetened, unflavored) (I prefer steel cut oats)
Superpowers Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights Heart disease, diabetes, colon cancer, obesity

E - Eggs (the whole egg)
Superpowers Builds muscle, burns fat
Fights Obesity

T - Turkey and other lean meats
Superpowers Builds muscle, strengthens immune system
Fights Obesity, various diseases

P - Peanut butter (all natural no sugar)
Superpowers Boosts testosterone, builds muscle, burns fat
Fights Obesity, muscle loss, wrinkles, cardiovascular disease

O - Olive oil
Superpowers Lowers cholesterol, boosts immune system
Fights Obesity, cancer, heart disease, high blood pressure

W - Whole-grain breads and cereals
Superpowers Prevents body from storing fat
Fights Obesity, cancer, high blood pressure, heart disease

E - Extra-protein (whey) powder
Superpowers Builds muscle, burns fat
Fights Obesity

R - Raspberries and other berries
Superpowers Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights Heart disease, cancer, obesity

Metabolism Boosters

 Eat a good Breakfast - The heartier the better!  Everyday!  Think protein and health carbs - egg, greek yogurt, steel cut oats, whole grain toast, peanut butter, berries.

Brew up some green tea - The ingredient ECGC promotes fat burning.  Steep it for 3 minutes, drink it hot and drink it often.  Try for 3-5 cups per day....over a year that could mean a 5 pound weight loss.

Grab some Metal - IRON  You need iron to carry O2 through your body and your monthly period can screw that up and then your energy tanks.  Stock up on iron fortified cereals, beans, leafy greens - spinach, kale, broccoli, bok choy.

Mix things up with exercise intervals - Bursts of speed in your cardio can stimulate fat burners.  20 mins of cardio with 10 "can't talk sprints" over that 20 mins is far more effective to melt fat than 40 minutes of cardio in the zone.  Hint - that is why we do 30 sec cardio intervals in my bootcamps!!!

GO TO BED EARLY - SLEEP!!!!!  Having 8-9 hours of sleep every night resets our hormone levels - cortisol, grehlin, Estrogen etc - that then makes our bodies "better butter burners".  Turn out the ligths, turn off the TV & computer.   Get some SLEEP!!!

See this link to Women's Health for the complete article   Women's Health