Aim for 10,000 steps a day. That’s the number researchers say will fully condition your heart and stimulate weight loss. It may sound like a lot, but you can easily achieve this number with the following five tactics:
1. Take a brisk 10-minute walk before work.
2. Walk to a co-worker’s office rather than sending an email or calling on the phone.
3. Park in the farthest spot from your destination.
4. Take mini-walk breaks throughout the work day. Even just 5 minutes around the building will help clear your mind and make you more productive.
5. Drink plenty of water! You’ll take more trips to the bathroom, increasing your walking time. Not to mention the metabolic boost you’ll enjoy from being properly hydrated.
These strategies will bring you one step closer to your weight-loss goals!
Elevating your feet above your knees is beneficial for a couple of reasons. First, it increases blood circulation and prevents the development of varicose veins. And it gives you the perfect chance to lay back and relax. So make sure you kick your feet up at least once a day. Better yet, you can tighten your abs and promote good foot and leg health all at once with this easy crunch!
Step 1: Sit on the ball about 2 feet away from a wall, hands behind your head. Walk your feet out, and place them against the wall.
Step 2: Breathe slowly as you crunch up through a count of 10 seconds, using only your abs.
Step 3: Hold and squeeze for 2 seconds at the maximum tension point.
Step 4: Then return to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting. (Keep in mind that the range of motion is significantly shorter on this exercise, so be sure to adjust your pace.)
1. Denatured and trans fats. Most store-bought salad dressings are made with cheap, denatured and highly processed fats. If you see vegetable oil, canola oil, or soybean oil on the ingredient list, steer clear! These damaged fats can and will wreak havoc on your health and your waistline.
2. Excessive sugar and/or high fructose corn syrup. Store-bought salad dressings are notorious for packing in loads of sugar, including the #1 worst form, man-made high fructose corn syrup.
3. Artificial ingredients, colors, preservatives, and sweeteners. These man-made, unnatural ingredients are found in nearly every dressing, but especially “light” or “low calorie” dressings. Marketed as healthy or as a good choice for those look to drop flab, these waist-expanding ingredients won’t get you any closer to your fatloss goals, and it comes at the expense of your health.
Instead, try these 3 home-made, natural and delicious fat-burning salad dressing recipes for a flat belly:
Sweet & Creamy Avocado Maple Dressing
1/4 cup Organic Greek Yogurt
1 tbsp maple syrup
1 tbsp apple cider vinegar
Juice of 1 lime
Salt and pepper (to taste)
Tasty Green Onion and Cilantro Dressing
1/4 cup white wine vinegar
1/4 cup fresh lime juice
1 cup extra virgin olive oil
1/2 teaspoon mustard
1 cup of diced green onion
1/2 cup of cilantro
Salt and pepper (to taste)
Combine all ingredients in a bowl and stir until well combined.
Fresh and Light Raspberry Vinaigrette
1/4 cup apple cider vinegar
1 tsp sea salt
2 tbsp honey
3 tbsp water
1/2 cup of raspberries
1/2 cup extra virgin olive oil
Blend all ingredients in a blender on low until well combined.
By swapping out what’s in your refrigerator for these simple, quick and healthy salad dressings you won’t sabotage your efforts to eat healthy with disastrous store-bought salad dressings.
Due to excessive rain the Kick Boxing Boot Camp has been extended for 2 weeks. So came and join us in Fort Green Park. ANYONE interested should contact me 347-909-0914 for more information and email firstname.lastname@example.org to sign up.
Fort Greene park in Brooklyn http://www.nycgovparks.org/parks/FortGreenePark, Myrtle Avenue entrance between St. Edwards and Washington Ave. Saturday mornings 10am and Monday and Tuesday evenings 7pm starting May 18th for 6 weeks. Please arrive 10-15mins before the start of the class to sign in.
In the event of rain the class will be cancelled and I will extend the end of the sessions. Bring water, towel and a mat/yoga mat.
1 class $25
6 classes $110
Kick Fever Fitness Kick Boxing is a combination of aerobic, boxing and Martial-arts-style maneuvers that are much more than self-defense, It’s an 800 calorie burning, stress relieving, energizing, waist slimming, thigh tightening, heavy bag pounding, strength developing, Fun and exciting,Total Body Workout.. The workout also targets and tones your arms, shoulders, abs, thighs, and butt for a workout that boosts your metabolism, improves your balance, and chisels a strong, stunning physique. Then there are the side benefits: Launching fierce uppercuts, jabs, and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill. This intense, total body workout can improve strength, aerobic fitness, flexibility, coordination and balance to name but a few of the many benefits.
Carol “Kick Fever” Glasgow is a 3rd Degree Black Belt in HapKiDo and a 1st Degree Black Belt in Kumite-Ryu Jiu Jitsu, Ms. Glasgow has spent over 17 years training in Martial Arts and has been teaching marital arts, kick boxing and self defense for over 10 years.
While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don’t have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices for belly-blasting carbs that will leave you full and satisfied, while helping you toward your fat loss goals to boot!
#4 – Berries & Cherries
Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.
#3 – Sprouted Grain Bread
Sprouted grain breads, like Ezekiel 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.
Instead, Ezekiel bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread, just choose the right kind!
#2 – Quinoa
While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.
Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.
Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.
Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.
#1 – Beans, Lentils, and other Legumes
Beans and Lentils, part of the “legume” family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you’ll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans…and the list goes on.
Because of their fiber & protein content, along with their versatility, try and eat something from the legume family at least with one of your meals daily.
This move will strengthen your abdominals, back and shoulders. Be sure to breathe normally as you perform the Side Plank. It’ll test your balance skills, but most importantly, it will stabilize your trunk, helping you perform simple tasks such as lifting items and opening doors. And doing Side Planks will also improve your performance in any sport.
Step 1: Lie on your side with your legs extended and left arm resting in front of you. Prop up your upper body with your right forearm against the floor.
Step 2: Exhale as you lift your hips off the floor, balancing your body weight on your right forearm and outer edge of your right foot.
Step 3: Hold for 30 seconds.
Step 4: Switch sides and repeat for a total of 4 reps.
Resistance exercises keep your body strong, tone muscles, burn fat, and even help your heart function.
Still, many women are uncomfortable with them. They worry that they require a gym membership or expensive equipment, that they’ll build bulky muscles, or that they’re too out of shape to get started.
None of that is true.
Resistance exercises will help build “functional fitness,” meaning you’ll be able to do every-day physical activities more easily. Your body will become firmer, and – if accompanied by a healthful low-calorie diet with plenty of lean protein – you’ll loss excess weight.
When you do an exercise for the first time, it’s important to do it properly to prevent injury. Just follow these steps:
- Go slow with your movements at first.
- Stop and check the instructions if you forget the next step.
- Maintain proper form; it’s critical to avoid injury.
- If you’re using weights, start with one that feels too light instead of too heavy. To continue challenging your body, add heavier weights gradually.
- Don’t hold your breath! Breathe deeply and regularly to keep your body supplied with oxygen. Exhale on the exertion – the lift, push or contraction – and inhale on the release. For example, during a push-up, you should inhale as you lower and exhale as you push up.
Here’s a new exercise to help flex your triceps muscles. It’s called the “Standing Triceps Kickback.” The name is a misnomer because there’s no actual kicking in this exercise. So keep your feet planted to the ground, and let’s begin!
Step 1: Hold a pair of dumbbells, with palms facing toward each other. Bend at the waist as if you were about to tie your shoes, then lift only your chin and chest, creating a slight arch in your back, and slightly bend your knees.
Step 2: Raise your elbows as high as possible while keeping them close to your body. Breathe slowly and rhythmically as you extend the weights back and out (without moving the upper part of the arm) through a count of 10 seconds.
Step 3: Hold and squeeze at the maximum tension point for 2 seconds.
Step 4: Return the weights to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Short on time? Can’t make it to the gym? Try this do anywhere workout to burn fat fast. All you need is a little open space & 25 minutes!
Perform 4 Rounds.
No rest between exercises. Minimize rest between sets.
30 second Weighted Jumping Jacks
30 second High Knee Runs
15 Triceps Push-ups
20 Weighted Wide Squats
15 Squat Jumps
20 (each leg) Kettlebell (or Dumbbell) Lunge Pass
30 second Mountain Climbers with a Twist
20 (each direction) Seated Medicine Ball (or Dumbbell) Abdominal Rotations
Weighted Jumping Jacks – Perform a jumping jack while holding a 2 – 5 lb weight in each hand.
High Knee Runs – Quickly run in place bringing your knees towards your chest.
Triceps Push-ups – In a plank position (either on your knees or toes), bring your chest down as low as you can, keeping your elbows close to your sides. If this is too advanced, perform this move standing with your hands pushing off of a wall.
Squat Jumps - Start with legs together. Jump out to a wide low squat. Then, jump back to the starting position.
Kettlebell (or Dumbbell) Lunge Pass- Start standing up with kettlebell in your right hand. Lunge with your left leg and pass the kettlebell underneath to your left hand. Repeat on the other side.
Mountain Climbers with a Twist – Get in the plank position. Bring one leg forward under your chest and twist so that your knee reaches for the opposite arm. The other leg is extended. Place let back to starting position and repeat the motion with the other leg. Go as fast as you can while keeping your body and abs tight.
Seated Abdominal Rotations – Sit on the ground with you knees bent and your feet flat on the ground. Lean back a bit until you feel tension in the abdominals. Rotate the medicine ball (or dumbbell) from side to side while holding this position.