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Here is a Super Simple Snack you can try that is Healthy and loaded with nutrients. Simply cut a whole wheat pita into fourths. Next, spread some hummus around it, add some choppped Persian cucumbers, and place some grape tomatoes on it to complete your super simple, healthy snack. It is easy as that!
This Rainbow Salad is one of my favorite meals. It works great for lunch, dinner, or a healthy snack. It's full of vitamins, minerals, phytonutrients, fiber, and protein...all the essentials your body needs to maintain optimum health. It's quick, easy, and tastes great. Give it a try!
1 chopped Red Bell Pepper
1 chopped Green Bell Pepper
1 chopped Yellow Bell Pepper
1 chopped Orange Bell Pepper
1 Package Grape Tomatoes
10 Chopped Basil Leaves
1 Can Garbanzo Beans (well drained and rinsed)
Throw it all together and add as much Balsamic Vinegar as you desire! Enjoy!
Try to eat as many colors of the rainbow each day. As you will see from this video, each color represents a different nutrient that will help to keep you at your optimum, keep give you energy, and fight disease. Thanks to Julieanna Hever for helping me with this great recipe!
For a couple of weeks now,Julieanna and I have been introducing you to the TRX Suspension Trainer. It great piece of equipment and I could go on and on about why I think everyone should own a TRX, but instead I am going to keep it quick and simple and focus on my top 3 reasons why I love the TRX!
2. It's time efficient. Most people work too many hours a week and struggle to make time for exercise. Many home gyms or commercial fitness equipment can be complicated to use and take a lot of time to modify or set up between exercises or circuits. The TRX is simple. The straps adjust easily and quickly, allowing you to spend less time hassling with equipment and more time exercising.
3. The type of exercise you get with suspension training is one of the most well rounded ways you can train your body. With suspension training you are using your own body weight to perform exercises. This helps develop strength, balance, flexibility, and agility all at the same time. At no point are you only using one or two muscles to perform and exercises. Multiple muscle groups are engaged in each exercise. This makes training with the TRX very functional. The types of movements you do will transfer to every day living and make daily tasks easier and safer. The TRX is also a great tool for improving athletic performance!
This week we will continue using the TRX. Here is another circuit of 5 exercises that you can start integrating into your fitness routine!
1. TRX Suspended Lunge- 10 reps
2. TRX Atomic Push UP- 10 reps
3. TRX Side Tucks- 10 reps per side
4. TRX Scorpion
5. TRX Y (we call it a "V" on the video)
Exercise Guidelines:
1. Complete 2-3 sets of each exercise
2. Move through the exercises in a circuit training format (one right after the other with no rest in between)
3. Make sure you are breathing. Exhale through the exertion (or the hardest part of the exercise)
4. Control is important. Use a 2:2 count to ensure you are not rushing through your exercises. That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.
5. Have water readily available so you continue to hydrate during your workout.
6. If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.
7. If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program.
Here's a great veggie chili recipe using lots of different types of beans - red, dark garbanzo and plenty of colorful vegetables including rainbow carrots. This recipe is a super low fat and healthy recipe that is easy for you to cook at home. You can try this recipe and store it all week and have something healthy to eat amid your busy schedule. Thanks to Julieanna for the great Recipe!
If you have been following my recent blogs, you may have noticed a recurring message in many of the articles, posture. Posture is a key element in maintaining optimal health. Posture is how we hold our body and position ourselves whether sitting, standing, exercising, lying down, etc. Good posture means that all parts of the body are correctly aligned, allowing muscles and joints to work properly and achieve neuromuscular efficiency. Unfortunately, our daily lives can take a toll on our bodies. Repetitive actions (such as sitting at the computer) or a sedentary lifestyle may lead to muscle imbalances that cause posture problems. Muscles are imbalanced when certain muscles are overused or shortened while others are weak or lengthened. These patterns of muscle imbalance lead to altered biomechanics of the body. That means that body is not moving in the way it is meant to move. The result is that the joints endure more stress with activity and this may lead to joint pain and injury.
I work with a large population of people who spend 8-12 hours a day at their desks. Some of the most common complaints are back, neck, knee, and hip pain. Upon doing a posture analysis, it is easy to identify common posture distortions that have developed due to their daily habits. My job as a fitness professional is to develop a program that will help to correct the posture alterations that have occurred over time.
The key to correcting bad posture is a well designed strength and flexibility program. The strength aspect will help strengthen the weakened muscles and improve neuromuscular connections with those muscles. The flexibility portion will focus on stretching the muscles that have become tight and overused. If you are consistent with both your strength training and stretching programs, you will feel and see a difference over time. If you need help creating and implementing a program that targets your individual needs, contact a qualified fitness professional.
Workout # 8 is another great full body workout that uses the TRX to perform challenging, diverse, and functional exercises that help to maintain optimal posture. The workout consists of the following exercises:
1. TRX Side Lunge- 10 repetitions per side
2. TRX Push Up with Feet in Straps- 10 repetitions per side
3. Single Leg TRX Lunge- 10 repetitions per side
4. TRX Tucks- 10 repetitions
5. TRX T- 10 repetitions
The same guidelines apply as the last video workout. They are as follows:
1. Complete 2-3 sets of each exercise
2. Move through the exercises in a circuit training format (one right after the other with no rest in between)
3. Make sure you are breathing. Exhale through the exertion (or the hardest part of the exercise)
4. Control is important. Use a 2:2 count to ensure you are not rushing through your exercises. That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.
5. Have water readily available so you continue to hydrate during your workout.
6. If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.
7. If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program.
Sunday, March 7, 2010 at 9:20AM 
