Smoothies With A Twist!

I can't begin to tell you how many inquiries I get a week asking how to get more creative with healthy food! I absolutely love, love helping find healthy and natural solutions to others issues with food or even exercising. One issue I have had to overcome is getting enough calories in a day! First, I am busy, so as most can relate, it is very difficult to take a break when you are go-go-go! Second, I just don't flat enough. So, fellow co-worker suggested I try smoothies- adjustable calorie snacks/meals that can increase calories if needed. So, here is a handful of recipes that kicks the rut and offers a spin on typical fruit smoothies!

Breakfast Banana Shake

• 1 cup of ice

• 1/2 cup of nonfat low-fat almond milk*

• 1 banana, peeled and sliced

• 1 medjool date, pitted and chopped

• 1 tbsp. of almond butter

* If you just use almond milk for this, that works. It won't spoil quickly.

Nutrition: 307 calories, 11g fat, 5g fiber

Refresher Island Mango Chiller

• 1 cup of ice

• 3/4 cup of chopped mango

• 1/2 cup canned pineapple chunks

• 2 tbsp. pineapple can juice

• 1/2 tsp. lime zest

• dash of cayenne pepper

Nutrition: 155 calories, less than 1 g fat, 4g fiber

Green Tea Melon Cooler

• 1 cup of ice

• 1 cup cubed honeydew*

• 1 kiwi, peeled and chopped

• 2 tsp. agave nectar/honey

• 2 tsp. fresh mint, chopped

• 1/2 tsp. matcha (no more or you will bounce off the walls)

* Check the grocery stores in the deli for fresh cut fruit, usually discounted cut fruit there.

Nutrition: 150 calories, less than 1g fat, 4g fiber

Tangy Cherry Berry Sipper

•1 cup of ice

• 1/2 cup strawberries, sliced

• 1/2 cup cherries, pitted and halved

• 1/2 cup low-far greek yogurt

• 2 tsp. ground flaxseed

• 3/4 tsp. vanilla extract

Nutrition: 165 calories, 4g fat, 5g fiber

Triple-Berry Antioxidant Punch

• 1 cup of ice

• 1/2 cup blueberries

• 1/2 cup blackberries

• 1/4 cup drained silken tofu (trust me... what i steer you wrong?)

• 2 tbsp. acai juice

• 2 tsp. agave nectar/honey

• 1/8 tsp cardamon, ground

Nutrition: 149 calories, 2g fat, 6g fiber

If your thoughts are, oh, sounds great, but its just me eating these so the fruit would go bad... Problem solved! Try frozen fruit! I hope you venture out and try these smoothies with a twist! I personally don't crave a big breakfast, but smoothies are an awesome way for me to get my day kicked off right and getting the correct amount of calories for me!

Getting Fit: Series 2

Now, let's begin addressing the exercises that will achieve maximum results and target the prime areas we collect body fat!

6. Squat

The proper way to squat is holding a dumbbell in each hand, stand with your feet hip-width apart, legs straight but not locked, chest lifted, and abs contracted. Keep the body weight toward the heels to sit back and down by lowering the thighs to as a parallel position as possible, and knees aligned with ankles. Straighten legs back up facing forward. 

Strengthens: butocks, quadriceps, and hamstrings.

7. Bent-Over Lat Row

Stand with feet hip-width apart and hold a dumbbell in each hand, arms by sides. Bend knees and flex forward from hips at about 90 degrees. Let arms hang in line with shoulders, palms facing in. Contract abs to support bacl. Draw shoulder blades down and together; maintaining body position, bend elbows up and in toward waist until upper arms are in line with torso and forearms are perpendicular to ground, knuckles pointing down. Slowly straighten arms to starting position without changing torso position.

Strengthens: middle back, rear shoulders, and biceps

8. Triceps Kickback

Hold a dumbbell in your right hand and stand to the right of the long side of a bench, feet hip-width apart or in a staggered stance. Flex forward at hips at about 90 degrees, and pace left hand on bench for support. Keeping torso stationary, bend right elbow so upper arm is parallel to ground and forearm is perpendicular to ground, palm facing in. Position elbow close to waist and contract abs. Keeping upper arm still, use triceps to straighten arm behind you until end of dumbbell points down. Slowly bend elbow to return perpendicular position.

Strengthens: triceps

9. Crunch

Lie on your back with knees bent and feet flat on mat, hip-width apart. Place hands behind head, thumbs behind behind ears, fingers unclasped. Hold elbows out to the sides. Contracting abs, draw hips, and lower ribs together, keeping buttocks relaxed. Without pulling on neck or drawing elbows in, curl up and forward, keeping head and neck relaxed as shoulder blades lift off mat. Hold, then slowly lower back down.

Strengthens: abdominals

10. Dumbbell Bench Fly

Lie face-up on the bench, knees bent and feet on edge. Hold a dumbbell in each hand, arms extended above mid-chest, in a slight arc, lower elbows down and out to the side until they are even with or slightly below shoulders. Press dumbbells up and in to starting position, without letting them touch or allowing shoulder blades to rise off the bench.

Strengthens: chest and front shoulders

This is what you need to know to get started on your summer workouts! Happy exercising everyone! I definitely get more serious about exercising in the summer; because, let's face it, no one wants to feel uncomfortable when bathing suit season rolls around! Now, we don't have to! Get your fitness on! You know you will feel so much more confident and energized! If you have those days where ya just don't wana.... Call me up! We're doing this together, my friend!

Getting Fit: Series 1

Summer is just around the corner, and the last thing I want is one more summer feeling like I could have done more to be toned and in shape! So, I have compiled what I think is what will set you up for success! Some of us think we know what we got to do when hitting the gym; others are intimidated by the gym... All the machines, body builders, and it's all too overwhelming! For those who already have the confidence and those who may need a little help, this guide to exercising are tips you will find helpful for the rest of your fit days!

First, how do you approach your workout?! Here are 10 easy steps for approach & exercising correctly!

1. Getting Married To Your Routine

If you do the same routine over and over, your muscles will simple adapt; you're likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers. However, if you challenge your muscles from a variety of angles by adding and/or alternating moves periodically, you'll get significantly more fibers in the act and develop more tone and strength.

What would this look like in putting to practice? Adding 2 or 3 additional exercises, trying new angles/equipment, add more reps, and ultimately, you want to re-evaluate your routine every 6 weeks.

2. Performing Your Reps Too Quickly

If you zoom through your reps when strength training, you'll be using momentum instead of muscle power. You won't get the same stimulus for muscle building, and you won't burn as many calories. You'll also be more susceptible to exercising injuries.

How can you fix this? A good rule of thumb is to take 6 seconds for each repetition. Two seconds to lift and 4 seconds to lower the weight, you need to slow down even more on this phase in order to give your muscles a sufficient challenge!

3. Exercising Too Hard, Too Often

If you don't rest enough between strenuous cardio and strength workouts, you will hinder your progress and may lose what you've gained. You are also likely to burn out on exercising in the long run. Always leave wanting to do more and feeling refreshed!

How do you do this? Keeping your muscles fresh will keep you motivated. Alternating keeps it exciting; this reigns true in more than just your workouts! Go all-out twice a week! Other days you exercise, focus on maintaining your self! The more intensely you train, the more time needed for recovery! You shouldn't exercise the same muscles repeatedly except for the abs!

4. Too Focused On Your Cardio

If you want to see results, mix it up! Get crazy! Try new things! This is a great way to unleash the adventurous side. Whatever this means to you! If that means taking a 10 mile bike ride on a new trail, go for it! If this means running on a different street in your neighborhood, go for it! Always want to keep your body guessing! Just like working too hard, the same ole same ole can be just as damaging to you achieving a successful workout! Whatever you do, you want to feel somewhat winded and feel your heart pound!

If this is really a challenge for you then only do it 1/2 the times you workout. Start out slow with this new idea. If you run on the treadmill, try increasing speed for a few minutes or try using the incline and jogging for less time.

5. Lifting The Wrong Amount Of Weight

If lifting weights that are too light, you won't see improvements in strength, tone, or bone density. If you lift weights that are too heavy, you'll compromise proper form, increasing your risk of injury. You end up cheating the targeted muscle because your other body's muscles are having to compensate.

What to do? The most significant strength building amount is 4-6 repetitions per set; for more moderate strength building, perform 8-12 repetitions per set. Choosing weights heavy enough that your struggle on the final few, but not so heavy that your form falls apart. If after a few sets of bicep curls, you can do a few more. Next time, add 5 to 10 lbs. to the weight. You may drop fewer reps, but you are sculpting and seeing results! Not to worry, it takes a long time to be a muscle man, so I promise you won't look like you're training to be the incredible hulk!

This is 1-5 on achieving overall better results on this summer's workouts! Stay tuned for 6-11!