Friday, April 25, 2014

Should I do Cardio or Weights first?

I read somewhere that lifting before cardio was much better for fat loss and workout energy efficiency. I used to be a cardio junkie so I always gave pririty to my cardio first, and Let me tell you I get in the zone and go crazy. I like fast moving cardio workouts like kickboxing, Insanity®, running, you name it.  The sweatier I get the better. Then I tried to pick up the weights, guess what, I just felt like the switch in my brain wasn't getting it. I had no energy left to lift heavy weights so I would go light or simply leave it for the next day.  Let me tell you,  It takes a lot of energy to move heavy weights and I was leaving it all in my cardio sessions. 
To be able to reach that shredded body, our body needs to use the fat storaged as fuel for exercise. To achieve this, we must burn off the glycogen stores first. Weight-train typically uses glycogen as fuel. By doing weight-training first, we get to burn the majority of the glycogen stores. Sooooo now you know it's much better to go cardio crazy after you crush the weights! You will maximize fat loss.
Go For the EPOC

After a workout, your body continues to burn additional calories up to 48 hours. This is known as excess post-exercise oxygen consumption. EPOC occurs because your body needs energy to repair your muscles after you've challenged them in a really intense workout session (like Insanity® Classes with yours truly wink wink!) It occurs at a much higher rate after intense weight-training than after low-intensity, steady-state cardiovascular training; that's why it's important to put as much energy into your lifting sessions. If you do cardio before you lift, you won't have the energy to work as hard as you can to maximize results. A less productive weight-training session can impact EPOC. Less calorie burn! 

Go heavy or go home! Peas out! 


Sunday, April 20, 2014

Easter Holiday Fit Action Plan

Yes I get it!! There is candy everywhere!! Desserts! Chocolate! Oh my!!!! What am I going to do???? I can't resist Coach!! Well yes you can and in case you are feeling a little weak on the NO TO SWEETS Side.... Here is my action plan! 
Share it if you find it helpful. 

Prepare for it. 

1. Eat a healthy breakfast and have a veggie or Shakeology snack before you head out to the food festivities. 

2. Focus on connecting with your friends, family members, and make new friends. 

3. Mingle away from the food and drinks table!! 

4. Drink water at all times. 

5. Don't take leftover desserts home. Your stomach is not a garbage can! 

6. Have fun and be thankful for your health and strength. 

7. Click Like & Share if you find this helpful. 


Peas out! Lots of blessings, health, love and new beginnings for you and yours! 



Saturday, April 19, 2014

HEALTHY TREATS FOR EASTER BRUNCH

ZUCCHINI BREAD

Total Time: 1 hr 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 20 servings, 1 slice each


Ingredients:
Nonstick cooking spray
6 large egg whites
¼ cup melted coconut oil
½ cup unsweetened applesauce
1/3 cup sugar
2 tsp. vanilla extract
¾ cups all-purpose flour
1¾ cups whole wheat flour
1 tsp. baking powder
1 tsp. baking soda
¾ tsp. sea salt
3 tsp. ground cinnamon
2½ cups grated zucchini
½ cup chopped raw walnuts

Preparation:
1. Preheat oven to 350° F.
2. Lightly coat two 9 x 5-inch loaf pans with spray.
3. Combine egg whites, oil, applesauce, sugar, and extract in a large bowl. Set aside.
4. Combine all-purpose flour, whole wheat flour, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well.
5. Add flour mixture to egg mixture; mix until just blended.
6. Fold in zucchini and walnuts; mix until just blended.
7. Divide batter evenly between the two pans.
8. Bake for 45 to 50 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Cool bread in pans for 5 to 10 minutes, remove from pans and transfer to rack; cool completely.

Tip: Leftover slices can be wrapped individually and stored in the freezer for future meals.
Nutritional Information: (per serving)
Calories: 121
Fat: 5g
Saturated Fat: 3g
Cholesterol: 0g
Sodium: 191mg
Carbs: 17g
Fiber: 2g
Sugars: 5g
Protein: 4g



P90X/P90X2 Portions (per serving)
1 carb

Body Beast Portions (per serving)
1½ starch












BLUEBERRY MAPLE MUFFINS















Preparation:
1. Preheat oven to 375° F.
2. Prepare 15 muffin cups by lining with muffin papers or coating with spray.
3. Combine flours, wheat germ, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well. Set aside.
4. Combine eggs and maple syrup in a medium bowl; whisk to blend.
5. Add buttermilk, oil, and extract; whisk to blend.
6. Add flour mixture to egg mixture; mix until just blended.
7. Gently fold in blueberries.
8. Divide batter among 15 prepared muffin cups.
9. Bake 13 to 14 minutes, or until golden brown and tester inserted into the center comes out clean.
10. Transfer muffins to rack; cool.

Nutritional Information (per serving):
Calories: 156
Fat: 5 g
Saturated Fat: 4g
Cholesterol: 25 mg
Sodium: 157 mg
Carbohydrate: 25 g
Fiber: 2 g
Sugar: 10 g
Protein: 4 g

P90X/P90X2 Portions (per serving)
1½ single snack

Body Beast Portions (per serving)
2 starch


Source: www.teambeachbody.com/618fitness








Total Time: 24 min.
Prep Time: 10 min.
Cooking Time: 14 min.
Yield: 15 servings, 1 muffin each

Ingredients:
Nonstick cooking spray (optional)
1 cup whole wheat flour
¾ cup + 2 Tbsp. all-purpose flour
¼ cup wheat germ
1½ tsp. baking powder
½ tsp. baking soda
¼ tsp. fine sea salt
1 tsp. ground cinnamon
2 large eggs
½ cup pure maple syrup
1 cup low-fat buttermilk
¼ cup coconut oil, melted
1 tsp. vanilla extract
1½ cups fresh blueberries


Tuesday, April 1, 2014

Q & A with Celebrity Trainer and Creator, Chalene Johnson

PiYo™ - Define Yourself

What makes celebrity trainer Chalene Johnson’s programs so effective? She answers common fitness needs by creating targeted, killer workouts.

That’s where PiYo® comes in. A few years ago, Chalene noticed people wanted a program that combined strength, flexibility and cardio. She developed and introduced PiYo to gyms around the world and now, for the first time on DVD, Beachbody is releasing this low impact workout with high intensity results to YOU.

Chalene shared with us why PiYo is the workout your body wants, what you should stop skipping during a sweat sesh and the music that powers her through a typical PiYo workout.


Why are you so excited to introduce PiYo?
PiYo is a proven program that has been so effective in gyms around the world. I’m super excited to bring it to DVD because it’s the program that will shape, strengthen and heal people’s bodies.

Sounds incredible. Who is the ideal PiYo customer, then?
PiYo is for anyone who wants a workout that will help them work on flexibility, cardio and strength—at the same time.

What are the main things you need to know about PiYo?
Studies show that a more flexible muscle has greater strength potential which leads to better results. The training you get during PiYo allows you to burn incredible amounts of calories that you wouldn’t in a static type workout.

What inspired you to create PiYo?
Whenever I create a fitness program I start with a need. I was doing yoga, but I still felt like I needed to stretch certain areas, do more cardio, and lift more weights. So, I started to think, “How can I get more flexible and develop strength and cardio?” 

Did you develop PiYo in response to anything you struggled with personally in your own training?
Totally! I always found I would finish and feel like I didn’t really stretch certain areas. I felt so tight and I’m a fitness professional, it was embarrassing. So when I was developing PiYo I asked my students to show me the one muscle that was the tightest. When people did that I saw five different stretches. It made me realize the important of focusing on flexibility needs so my students could be better at running, etc. I wanted to make PiYo really functional and forget the traditional rules of stretching.

What types of results can people expect to see from PiYo?
My goal is to make everything easier for you. I want you to trust that you can use your own body weight to make yourself stronger. The transformation people will see is amazing.

For example, I have a letter from a lady who said, “Since I started PiYo six months ago, I have broken every single personal marathon pace and I’m astonishingly faster than I ever dreamed possible. I broke the four-hour mark for my marathon time and I know it’s because of Piyo. Plus, normally I’m spent for a week after a marathon, but the next day I felt great!

Would you say PiYo is accessible for all fitness levels?
Yes! PiYo is truly accessible for everyone from the brand spanking new, to the super tight, but super fit. We did some cool things with camera angles so it is very clear how to do each move.

You always have such good playlists. Do you have favorite songs for your PiYo workouts?
When I do PiYo I like moody, cool indie music. I love Marine and the Diamonds, Lady Gaga, even old school like Marvin Gaye –  anything that gives me a sexy, cool, soulful mood. The music in PiYo is really important because if the right song is playing it tells you how to move and flow.

Do you have a favorite move or workout from PiYo?
It’s not a move or workout, but Beachbody granted me my wish. I had an idea to incorporate a piece of equipment that we don’t currently have in our catalog. I’m absolutely in love with it and all the workouts that feature this equipment are my favorite. It’s going to blow peoples’ minds and it’s killing me not to tell you what it is. But more details to come soon… 

For now, Click on this link and register, You will be the first to get notified when I get more updates about the program, the price, the release date and giveaways!!!