Wednesday, April 25, 2012
Saturday, April 21, 2012
Run for YOUR Life...
Today's run was awesome! I didn't feel tired, bored, or distracted. I was extremely focused and motivated. I think the beautiful weather in Seattle has something to do with it. Also, the fact my play list (via Pandora) was amazing. Every song that played matched my every thought. Rarely does that happen. I think Pandora knows what I am thinking. HAHA! So, that right there put me in a fantastic mood. I could have ran for another mile or so... But, my loop had ended. I will have to map out a longer run for tomorrow.
Focusing on why you are running, I feel, is the utmost important thing when you set out to run. In fact, it's the most important thing to do before any exercise. FOCUS helps you keep your head in the game and your eye on the prize. I am focused on a healthier me... I am doing this for heart health, for my metabolism, for my therapy, for my LIFE.
Those are just a few reasons why I run. I also run to motivate others to do the same for their body, heart, mind, and soul. After I run, I feel like electricity is surging through my body... All the endorphins from my adrenaline are pumping me up and providing me with a natural high that I LOVE! I thrive off that kind of high!
I get the same feeling after a great, hard, sweat-filled workout, as well!!! And, it's not just me that feels this way. For most, that high is what starts the addiction to fitness and the overwhelming urge to continue for a lifetime. Continuous exercise will keep you young, will keep you fit, will improve your mood, the way you eat, the way you think, YOUR LIFE overall. The benefits are endless!
Running is my cardio. I love it! I have really no idea where I was going with this blog, THANKS ADHD! However, I wanted to let you know what I do to remain positive and focused on my running and why I run. I run for my LIFE... I run for happiness, for exercise, to keep trim, for therapy... Haha! Hopefully, you will experiencing these elated feelings or if you haven't you need to! Get out there and start today! Don't put off today until tomorrow... Before you know it weeks will have gone by with unfulfilled yesterdays.
MY RUN TODAY:
I just ran 2.34 mi in 26:11 with a 11:13 min/mile pace using@MapMyRun. Check out my route! http://soc.li/ceiArbm#run #running
Focusing on why you are running, I feel, is the utmost important thing when you set out to run. In fact, it's the most important thing to do before any exercise. FOCUS helps you keep your head in the game and your eye on the prize. I am focused on a healthier me... I am doing this for heart health, for my metabolism, for my therapy, for my LIFE.
Those are just a few reasons why I run. I also run to motivate others to do the same for their body, heart, mind, and soul. After I run, I feel like electricity is surging through my body... All the endorphins from my adrenaline are pumping me up and providing me with a natural high that I LOVE! I thrive off that kind of high!
I get the same feeling after a great, hard, sweat-filled workout, as well!!! And, it's not just me that feels this way. For most, that high is what starts the addiction to fitness and the overwhelming urge to continue for a lifetime. Continuous exercise will keep you young, will keep you fit, will improve your mood, the way you eat, the way you think, YOUR LIFE overall. The benefits are endless!
Running is my cardio. I love it! I have really no idea where I was going with this blog, THANKS ADHD! However, I wanted to let you know what I do to remain positive and focused on my running and why I run. I run for my LIFE... I run for happiness, for exercise, to keep trim, for therapy... Haha! Hopefully, you will experiencing these elated feelings or if you haven't you need to! Get out there and start today! Don't put off today until tomorrow... Before you know it weeks will have gone by with unfulfilled yesterdays.
MY RUN TODAY:
I just ran 2.34 mi in 26:11 with a 11:13 min/mile pace using
Tuesday, April 17, 2012
What's New for This Girl
Well, Friday has come and gone. I was supposed to post what will be new everyday for Who's That Girl?! However, I am back and ready to reveal what's new, what's hot, and what you can do to be a better, healthier, happier you!
I have designated certain days to discuss and inform you all on the subjects I feel most important, yet easy to follow and will ultimately benefit each and everyone of you! I care about YOU. I care about YOUR happiness, YOUR health, YOUR well-being. If you are not happy with yourself than other aspects of your life begin to suffer. Most times it's your diet that begins to suffer first. It's a lot easier to eat a cookie or bowl of ice cream than it is to deal with life's sometimes crucial issues. So for YOU, the reader and my support system, I dedicate theses days to you:
MONDAY:
Superfood of the Week
I will be informing you, in depth, of what superfood you should incorporate into your clean eating consumption... if you haven't already. You'll either love it and try it, or cringe and complain. Eventually, after I endlessly emphasize it's nutritional benefits YOU'LL TRY IT!!! Haha.
TUESDAY:
Smart Snacking
This is a blog post entirely dedicated to the art of smart snacking. There are numerous snacks which you can consume and yet not feel guilty about it. I will provide you with the most nutritious snacks... and then it's up to you whether you like them or not... I have a feeling you'll enjoy them!
WEDNESDAY:
The Active You
Working out can become mundane after time. You may even feel that your routine is stagnate and stall like a box of unwrapped whole wheat saltines. That's why educating yourself and learning new moves or activities will rev up your body and introduce you to something new. How much jumping rope can you stand?! I know I get bored easily at times. So, I try and switch it up with activities or moves that you wouldn't normally consider... But, now you will!
THURSDAY:
Meal of the Week
Everyone needs, at some point, to revamp their personal menu. By that, I mean reinvent or invent a new meal that you and guests alike (family, friends, co-workers) will enjoy. More importantly, you know what your making is good for you and others! My attempt is to get your taste buds flowing through clean eating meals. I will feature breakfast one week, lunch another week, dinner another week. Sometimes I might feature a meal two weeks in a row. You'll enjoy Thursdays for more reasons than just it being that much closer to the weekend. ;-)
FRIDAY:
Sweet Treats
This is for all you SWEET junkies out there! But, the twist is, I'm going to make them healthy! JUST FOR YOU! This was not an idea of my own. I have to give thanks and acknowledgement to my wonderful, creative sister Lindsay who always comes in handy when I need to be creative. Her help with Sweet Treats the clean way will be a hit amongst us all! I wonder if her craftiness, design oriented mind, and ability to make the ordinary into extraordinary is what makes her an asset in not only my world, but the world of design and party planning... hmm, maybe... ANYWAYS, she inspired my Friday blogs. She should really be the one blogging about this!!! Stay tuned for healthy versions of decadent cupcakes, muffins, cookies, ice cream... and whatever is sweet and I am able to find a healthier version.
SATURDAYS:
Shopping Cart Essentials
Can you guess what I might be blogging about on Saturdays?! Haha, ways to make that grocery cart look like a produce stand rather than the nabisco cookie dream team! Most people happen to shop on the weekends after a full work week. And, even if you don't you can still utilize this information to grocery shop at anytime!
So, that's the big announcement I am sure you all have been diligently waiting for! HAHAHAHAHA! Now, I will continue to provide you with motivational tips, random recipes, tips here and there. I want YOU to use the tools and knowledge I am giving you to be a HAPPIER, HEALTHIER, BETTER YOU! Be good to yourself because in the end, all you have is you! I want you around for awhile and I want you healthy and smiling. Your smile makes me smile. If I can help one person everyday, my destiny in life is being fulfilled... just as yours is by getting your HEALTHY SELF BACK. Keep in touch by checking out what everyday can provide you with.
Again, if you have any questions or concerns... even advice LET ME KNOW! I am here to help YOU!
I have designated certain days to discuss and inform you all on the subjects I feel most important, yet easy to follow and will ultimately benefit each and everyone of you! I care about YOU. I care about YOUR happiness, YOUR health, YOUR well-being. If you are not happy with yourself than other aspects of your life begin to suffer. Most times it's your diet that begins to suffer first. It's a lot easier to eat a cookie or bowl of ice cream than it is to deal with life's sometimes crucial issues. So for YOU, the reader and my support system, I dedicate theses days to you:
MONDAY:
Superfood of the Week
I will be informing you, in depth, of what superfood you should incorporate into your clean eating consumption... if you haven't already. You'll either love it and try it, or cringe and complain. Eventually, after I endlessly emphasize it's nutritional benefits YOU'LL TRY IT!!! Haha.
TUESDAY:
Smart Snacking
This is a blog post entirely dedicated to the art of smart snacking. There are numerous snacks which you can consume and yet not feel guilty about it. I will provide you with the most nutritious snacks... and then it's up to you whether you like them or not... I have a feeling you'll enjoy them!
WEDNESDAY:
The Active You
Working out can become mundane after time. You may even feel that your routine is stagnate and stall like a box of unwrapped whole wheat saltines. That's why educating yourself and learning new moves or activities will rev up your body and introduce you to something new. How much jumping rope can you stand?! I know I get bored easily at times. So, I try and switch it up with activities or moves that you wouldn't normally consider... But, now you will!
THURSDAY:
Meal of the Week
Everyone needs, at some point, to revamp their personal menu. By that, I mean reinvent or invent a new meal that you and guests alike (family, friends, co-workers) will enjoy. More importantly, you know what your making is good for you and others! My attempt is to get your taste buds flowing through clean eating meals. I will feature breakfast one week, lunch another week, dinner another week. Sometimes I might feature a meal two weeks in a row. You'll enjoy Thursdays for more reasons than just it being that much closer to the weekend. ;-)
FRIDAY:
Sweet Treats
This is for all you SWEET junkies out there! But, the twist is, I'm going to make them healthy! JUST FOR YOU! This was not an idea of my own. I have to give thanks and acknowledgement to my wonderful, creative sister Lindsay who always comes in handy when I need to be creative. Her help with Sweet Treats the clean way will be a hit amongst us all! I wonder if her craftiness, design oriented mind, and ability to make the ordinary into extraordinary is what makes her an asset in not only my world, but the world of design and party planning... hmm, maybe... ANYWAYS, she inspired my Friday blogs. She should really be the one blogging about this!!! Stay tuned for healthy versions of decadent cupcakes, muffins, cookies, ice cream... and whatever is sweet and I am able to find a healthier version.
SATURDAYS:
Shopping Cart Essentials
Can you guess what I might be blogging about on Saturdays?! Haha, ways to make that grocery cart look like a produce stand rather than the nabisco cookie dream team! Most people happen to shop on the weekends after a full work week. And, even if you don't you can still utilize this information to grocery shop at anytime!
__________________________________________________
So, that's the big announcement I am sure you all have been diligently waiting for! HAHAHAHAHA! Now, I will continue to provide you with motivational tips, random recipes, tips here and there. I want YOU to use the tools and knowledge I am giving you to be a HAPPIER, HEALTHIER, BETTER YOU! Be good to yourself because in the end, all you have is you! I want you around for awhile and I want you healthy and smiling. Your smile makes me smile. If I can help one person everyday, my destiny in life is being fulfilled... just as yours is by getting your HEALTHY SELF BACK. Keep in touch by checking out what everyday can provide you with.
Again, if you have any questions or concerns... even advice LET ME KNOW! I am here to help YOU!
Friday, April 13, 2012
Breakfast Never Looked So Good - REVISED...
My apologies! I posted a blog before I was finished proof reading it. So, here's the skinny on breakfast... AND, a recipe!!!
Breakfast is the most important meal of the day. Without a well-balanced breakfast to start you off right in the morning, you are depriving yourself of much needed calories and energy. After sleeping at least 6 to 8 hours a night, your body is seeking much needed nourishment. That's where breakfast comes to save the day! And, boy does it ever!
Studies have shown if you skip breakfast you are more likely to consume more calories during the day... How so? EASILY... because you become SO hungry, that you most likely grab the fastest, most convenient thing to eat which is a bagel with cream cheese, a candy bar, donut, chips, ALL of which are loaded with empty calories, an excessive amount of sugar, and too many calories for what little nutrition they possess, if any. That sets you off to make poor eating decisions all day... STUDIES HAVE SHOWN and the overwhelming amount of people who follow this exact path had me in shock. I always have loved breakfast and now I love it even more since I know it's the START of any great day! We all know how important great days are!
Breakfast can be difficult to accomplish since a lot of people don't want to give up 20 minutes of sleep to make a delicious, healthy, MUCH needed breakfast. However, you have to think of it as NOT losing sleep. You have to ask yourself if it's worth sacrificing good eating habits and proper food selection? Not at all. So make it a habit and go to bed 20 minutes earlier to avoid feeling like you are missing out on sleep, if you are that worried about it. Make time for YOU and enjoy breakfast while gaining peace of mind knowing you are providing your body with fuel, as well as your brain and with the proper fueling for your brain you are able to stay more focused, sharper, thus more efficient at work or school.
Here's a quick, easy, DELICIOUS breakfast you can make within 20 minutes or less and have time to eat it, as well! It's super heart healthy, high in fiber, and protein.
I call this the: GOOD MORNING TOSTADA
Servings: 4
Ingredients:
4 7 to 8-inch wheat flour tortillas (I use Trader Joe's Organic Wheat Flour and Corn Tortillas)
1 tablespoon EVOO (extra virgin olive oil)
1 15-oz can of black beans, drained
1/2 cup of water
1/2 teaspoon salt, divided
4 large eggs
4 large egg whites
1/4 cup low-fat milk
1/3 cup minced onions (white or yellow will suffice)
3 tablespoons of finely chopped cilantro
4 tablespoons of non-fat, plain Greek yogurt (one tablespoon per person)
1 medium to large avocado sliced to garnish
HOT SAUCE, I prefer Siracha!!!
Preheat oven to 350 degrees Fahrenheit. Make sure to place one or the rack in the middle of the oven. Place tortillas on the racks directly for 10-15 minutes depending on how crispy you want your tortillas. Turn them over half way through!!!
While the torts in the oven getting crispy, get out a medium to large saucepan, add the drained beans and water over medium to medium high heat.
Begin stirring and keep a close eye on not to burn the bottom of the mixture. Once it starts to bubble, add 1/4 teaspoon salt and reduce heat to low. With a potato masher or large fork, mash the beans and water until it's the consistency of a chunky paste... Or like traditional refried beans. Remove from heat and cover.
Heat the oil over medium heat in a large sauce pan. Once heated, add onions and saute until translucent. While that is happening, beat eggs, egg whites, and milk a large mixing bowl. Add the egg mixture to the pan with the onions. Add remaining salt. Fold and stir your eggs gently and frequently until set (firm and not runny) which is about 3 minutes. If you prefer them more done, simply cook them a little longer.
The tostadas should be crispy and ready to roll at this point. Take out of the oven and place on plates.
TO ASSEMBLE THESE BAD BOYS, all you have to do is spread each tortilla with the bean mixture. Then top with eggs. After that, top the eggs with the nonfat, plain Greek yogurt. Add the avocado and cilantro for garnish. DONE!
Eat and be merry! Also, it doesn't hurt to choose your favorite hot sauce to accompany this delicious delight! =)
Breakfast is the most important meal of the day. Without a well-balanced breakfast to start you off right in the morning, you are depriving yourself of much needed calories and energy. After sleeping at least 6 to 8 hours a night, your body is seeking much needed nourishment. That's where breakfast comes to save the day! And, boy does it ever!
Studies have shown if you skip breakfast you are more likely to consume more calories during the day... How so? EASILY... because you become SO hungry, that you most likely grab the fastest, most convenient thing to eat which is a bagel with cream cheese, a candy bar, donut, chips, ALL of which are loaded with empty calories, an excessive amount of sugar, and too many calories for what little nutrition they possess, if any. That sets you off to make poor eating decisions all day... STUDIES HAVE SHOWN and the overwhelming amount of people who follow this exact path had me in shock. I always have loved breakfast and now I love it even more since I know it's the START of any great day! We all know how important great days are!
Breakfast can be difficult to accomplish since a lot of people don't want to give up 20 minutes of sleep to make a delicious, healthy, MUCH needed breakfast. However, you have to think of it as NOT losing sleep. You have to ask yourself if it's worth sacrificing good eating habits and proper food selection? Not at all. So make it a habit and go to bed 20 minutes earlier to avoid feeling like you are missing out on sleep, if you are that worried about it. Make time for YOU and enjoy breakfast while gaining peace of mind knowing you are providing your body with fuel, as well as your brain and with the proper fueling for your brain you are able to stay more focused, sharper, thus more efficient at work or school.
Here's a quick, easy, DELICIOUS breakfast you can make within 20 minutes or less and have time to eat it, as well! It's super heart healthy, high in fiber, and protein.
I call this the: GOOD MORNING TOSTADA
Servings: 4
Ingredients:
4 7 to 8-inch wheat flour tortillas (I use Trader Joe's Organic Wheat Flour and Corn Tortillas)
1 tablespoon EVOO (extra virgin olive oil)
1 15-oz can of black beans, drained
1/2 cup of water
1/2 teaspoon salt, divided
4 large eggs
4 large egg whites
1/4 cup low-fat milk
1/3 cup minced onions (white or yellow will suffice)
3 tablespoons of finely chopped cilantro
4 tablespoons of non-fat, plain Greek yogurt (one tablespoon per person)
1 medium to large avocado sliced to garnish
HOT SAUCE, I prefer Siracha!!!
Preheat oven to 350 degrees Fahrenheit. Make sure to place one or the rack in the middle of the oven. Place tortillas on the racks directly for 10-15 minutes depending on how crispy you want your tortillas. Turn them over half way through!!!
While the torts in the oven getting crispy, get out a medium to large saucepan, add the drained beans and water over medium to medium high heat.
Begin stirring and keep a close eye on not to burn the bottom of the mixture. Once it starts to bubble, add 1/4 teaspoon salt and reduce heat to low. With a potato masher or large fork, mash the beans and water until it's the consistency of a chunky paste... Or like traditional refried beans. Remove from heat and cover.
Heat the oil over medium heat in a large sauce pan. Once heated, add onions and saute until translucent. While that is happening, beat eggs, egg whites, and milk a large mixing bowl. Add the egg mixture to the pan with the onions. Add remaining salt. Fold and stir your eggs gently and frequently until set (firm and not runny) which is about 3 minutes. If you prefer them more done, simply cook them a little longer.
The tostadas should be crispy and ready to roll at this point. Take out of the oven and place on plates.
TO ASSEMBLE THESE BAD BOYS, all you have to do is spread each tortilla with the bean mixture. Then top with eggs. After that, top the eggs with the nonfat, plain Greek yogurt. Add the avocado and cilantro for garnish. DONE!
Eat and be merry! Also, it doesn't hurt to choose your favorite hot sauce to accompany this delicious delight! =)
Rest In Peace...
Rest in Peace, Bob Kennedy. This world has lost a truly inspiring man who's passion for fitness and wellness inspired me to do what I am doing today. Thank you, Bob for your motivation, knowledge, and love for health. I will carry on your passion in hopes to inspire others to get healthy and fit. I will never stop reading Oxygen magazine and Clean Eating magazine... THANK YOU, RIP!
Thursday, April 12, 2012
Not Feeling It Today...
I was definitely not in the "workout" mood today. I procrastinated as long as I could. I gave myself a few excuses. Then, I finally told myself, "Hey lazy butt! Your body isn't going to miraculously whip itself into shape!" So, I got up and devised a quick yet nonstop circuit of at-home-exercises using no weights just my body weight (which has slimmed down 3 lbs. since I started on April 1st...)! If I can convince myself to get up and get moving, so can you! And, if not I am here to say, "GET UP! GET MOVING!"
My workout was quick, like I mentioned. And, again I didn't stop. I took 5 seconds in between each exercise and that's it... if that. If you have a yoga mat, use it. If not, find a large area rug that doesn't move around or a spot on your carpet (hopefully it's clean... haha, I'm kidding).
First move of my workout, JUMPING JACKS. I did 50 whole-hearted jumping jacks. After that, I threw down the mat and did 12 complete push-ups (if you can't do the real ones, use your knees and dip down... your knees will help to make this exercise easier). After that, I flipped around and did 30 bicycle crunches. Followed by 20 regular sit-ups. Then, move the mat away (or rug, if you are using one) and begin doing 20 squats. Make sure your legs are shoulder width apart and you are driving your heels into the ground as you raise back up into standing position. AND, THAT WAS IT! I repeated everything three times and I was done. I usually like to sweat and do much more, but I was having an off day I suppose which I am going to combat. Once I get some sneaky ways to beat procrastination and distractions... along with negativity I will share.
Workout at home using this circuit:
50- Jumping jacks (use good form and don't half ass these!)
12- push-ups (use your knees if need be)
30- bicycle crunches
20- sit-ups (if your neck begins to ache, you are doing it wrong... so just remember lift your torso up with your stomach and really focus on what muscle you are working)
20- squats (legs shoulder width apart, plant those feet and raise up using your heels)
REPEAT THREE TIMES... for the ultimate workout repeat four times!!! I think I will do another round right now!!!
My workout was quick, like I mentioned. And, again I didn't stop. I took 5 seconds in between each exercise and that's it... if that. If you have a yoga mat, use it. If not, find a large area rug that doesn't move around or a spot on your carpet (hopefully it's clean... haha, I'm kidding).
First move of my workout, JUMPING JACKS. I did 50 whole-hearted jumping jacks. After that, I threw down the mat and did 12 complete push-ups (if you can't do the real ones, use your knees and dip down... your knees will help to make this exercise easier). After that, I flipped around and did 30 bicycle crunches. Followed by 20 regular sit-ups. Then, move the mat away (or rug, if you are using one) and begin doing 20 squats. Make sure your legs are shoulder width apart and you are driving your heels into the ground as you raise back up into standing position. AND, THAT WAS IT! I repeated everything three times and I was done. I usually like to sweat and do much more, but I was having an off day I suppose which I am going to combat. Once I get some sneaky ways to beat procrastination and distractions... along with negativity I will share.
Workout at home using this circuit:
50- Jumping jacks (use good form and don't half ass these!)
12- push-ups (use your knees if need be)
30- bicycle crunches
20- sit-ups (if your neck begins to ache, you are doing it wrong... so just remember lift your torso up with your stomach and really focus on what muscle you are working)
20- squats (legs shoulder width apart, plant those feet and raise up using your heels)
REPEAT THREE TIMES... for the ultimate workout repeat four times!!! I think I will do another round right now!!!
The Super Tea...
Super tea? Well, yeah! Green tea! It should wear a cape and be able to fly, it's that super. Green tea is known for it's numerous herbal and medicinal powers, founded by the Chinese over 4000 years ago. It's the second most consumed beverage in the world, water being the first.
Green tea contains one of the highest levels of antioxidants known as polyphenols. These powerful antioxidants help to fight against free radicals. Free radicals are considered to be responsible for damaging cells, DNA, and has been linked to even death. The leaves are steamed to ensure the preservation of useful antioxidants, tannins and flavonoids.
Ready for the amazing benefits? Get ready to be informed... Haha!
Green tea contains one of the highest levels of antioxidants known as polyphenols. These powerful antioxidants help to fight against free radicals. Free radicals are considered to be responsible for damaging cells, DNA, and has been linked to even death. The leaves are steamed to ensure the preservation of useful antioxidants, tannins and flavonoids.
Ready for the amazing benefits? Get ready to be informed... Haha!
- The most popular benefit is it's ability to help boost your metabolism, burn calories, THUS losing weight if regularly consumed in addition to a healthy diet. Reason being, those polyphenols I mentioned early produce extra heat in your body which makes you burn more calories than if you weren't to drink it... Also, green tea modifies how the body utilizes the hormone norepinephrine, which is responsible for increasing metabolism. On average it can burn 100 extra calories if consumed 2-3 times daily.
- Green tea is rich in Vitamin E which can stall the aging process... who wouldn't like that!?!
- Got a headache? Drink some green tea. Research (and the ancient Chinese culture) have proved that consuming green tea can reduce your chances of onset headaches.
- Energy and stamina is something we all want, but by mid-afternoon our body's are pooped! To maintain a high level of energy and stamina, drink a cup of green tea.
- Green tea is a natural anti-inflammatory and has been used to help reduce inflammation. It's commonly suggestion for those with IBD (irritable bowl disease) which includes Crohn's and Ulcerative Colitis.
- It's also used for the regulation of diabetes. Green tea helps to control blood sugar levels and slow the progression once developed.
- CANCER... The big "C." Green teas has been proven to protect against certain types of cancer. Researchers believe those powerful antioxidants, polyphenols, help kill cancerous cells and stop those cell from growing.
- Green tea has been contributed to lowering bad cholesterol (LDL) and raise good cholesterol (HDL).
Bladder cancer. Only a few clinical studies have examined the relationship between bladder cancer and drinking tea. In one study that compared people with and without bladder cancer, researchers found that women who drank black tea and powdered green tea were less likely to develop bladder cancer. A follow-up clinical study by the same group of researchers revealed that people with bladder cancer -- particularly men -- who drank green tea had a better 5-year survival rate than those who did not.
Breast cancer. Clinical studies in animals and test tubes suggest that polyphenols in green tea inhibit the growth of breast cancer cells. In one study of 472 women with various stages of breast cancer, researchers found that women who drank the most green tea had the least spread of cancer. It was especially true in premenopausal women in the early stages of breast cancer. They also found that women with early stages of the disease who drank at least 5 cups of tea every day before being diagnosed with cancer were less likely to have the cancer come back after they finished treatment. However, women with late stages of breast cancer had little or no improvement from drinking green tea.
There is no clear evidence one way or the other about green tea and breast cancer prevention. In one very large study, researchers found that drinking tea, green or any other type, was not associated with a reduced risk of breast cancer. However, when the researchers broke down the sample by age, they found that women under the age of 50 who consumed 3 or more cups of tea per day were 37% less likely to develop breast cancer compared to women who didn't drink tea.
Ovarian cancer. In a clinical study done with ovarian cancer patients in China, researchers found that women who drank at least one cup of green tea per day lived longer with the disease than those who didn' t drink green tea. In fact, those who drank the most tea, lived the longest. But other studies found no beneficial effects.
Colorectal cancer. Clinical studies on the effects of green tea on colon or rectal cancer have showed conflicting results. Some studies show decreased risk in those who drink the tea, while others show increased risk. In one study, women who drank 5 or more cups of green tea per day had a lower risk of colorectal cancer compared to non-tea-drinkers. There was no protective effect for men, however. Other studies show that drinking tea regularly may reduce the risk of colorectal cancer in women. More research is needed before researchers can recommend green tea for the prevention of colorectal cancer.
Esophageal cancer. Studies in laboratory animals have found that green tea polyphenols inhibit the growth of esophageal cancer cells. However, studies in people have produced conflicting findings. For example, one large-scale population-based clinical study found that green tea offered protection against the development of esophageal cancer, particularly among women. Another population-based clinical study found just the opposite -- green tea consumption was associated with an increased risk of esophageal cancer. In fact, the stronger and hotter the tea, the greater the risk. Given these conflicting results, more research is needed before scientists can recommend green tea for the prevention of esophageal cancer.
Lung cancer. While green tea polyphenols
Pancreatic cancer. In one large-scale clinical study researchers compared green tea drinkers with non-drinkers and found that those who drank the most tea were less likely to develop pancreatic cancer. This was particularly true for women -- those who drank the most green tea were half as likely to develop pancreatic cancer as those who drank less tea. Men who drank the most tea were 37% less likely to develop pancreatic cancer.
However, it is not clear from this population-based study whether green tea is solely responsible for lowering pancreatic cancer risk. More studies in animals and people are needed before researchers can recommend green tea for the prevention of pancreatic cancer.
Prostate cancer. Laboratory studies have found that green tea extracts prevent the growth of prostate cancer cells in test tubes. In a large clinical study in Southeast China researchers found that the risk of prostate cancer went down with increasing frequency, duration and quantity of green tea consumption. However, both green and black tea extracts also stimulated genes that cause cells to be less sensitive to chemotherapy drugs. People who are undergoing chemotherapy should ask their doctors before drinking green or black tea, or taking tea supplements.
Skin cancer. The main polyphenol in green tea is epigallocatechin gallate (EGCG). Scientific studies suggest that EGCG and green tea polyphenols have anti-inflammatory and anticancer properties that may help prevent the development and growth of skin tumors.
Stomach cancer. Laboratory studies have found that green tea polyphenols inhibit the growth of stomach cancer cells in test tubes, but studies in people have been less conclusive. In two studies that compared green tea drinkers with non-drinkers, researchers found that people who drank tea were about half as likely to develop stomach cancer and stomach inflammation as those who did not drink green tea. However, a clinical study with more than 26,000 men and women in Japan found no association between green tea and stomach cancer risk. Some studies even suggest that green tea may increase the risk of stomach cancer.
More clinical studies are underway to see whether green tea helps reduce the risk of stomach cancer.
DRINK TWO - THREE CUPS DAILY!
Linguine Lindsay... PASTA!!!
I was reading through all my food magazines and newspaper clippings I have saved over the years and came upon an amazing dish I made over the weekend. It was soooo good, I named it Linguine Lindsay after my sister who has contributed so much to my blog and been so supportive every step of the way. AND, don't worry Mallory (my youngest sister)... I am naming a dish after you, as well. ;-)
If you are looking for a delicious BIG flavored meal without the heavy, pit-in-your-stomach feeling and LOW in calories, then look no further. You'll have your friends asking for this recipe in no time!
First, read this thoroughly a few times through (I always recommend this) so you know EXACTLY what you are facing. It's not that difficult. However, it's good to have an idea of what steps you are to follow... that way there's no surprises or forgotten or missed steps. =)
Linguine Lindsay
Ingredients:
1 pound linguine (as you'll see, I used spaghetti because I had it...)
1 pound spinach
1 cup broccoli florets
4 tablespoons EVOO (extra virgin olive oil)
2 garlic gloves, minced
1/4 cup finely crumbled gorgonzola cheese (I used Trader Joe's brand)
3/4 cup nonfat plain Greek yogurt
1/4 cup ALL NATURAL (Daisy brand is ALL natural and the only ingredient is CREAM)
1/2 teaspoon coarse salt (sea salt works great) and pepper
1/2 cup of chopped and coarsely ground RAW almonds (I used Trader Joe's brand)
Recipe:
DELICIOUS! For more on why these ingredients are healthy, satisfying, and part of a necessary diet... STAY TUNED!
If you are looking for a delicious BIG flavored meal without the heavy, pit-in-your-stomach feeling and LOW in calories, then look no further. You'll have your friends asking for this recipe in no time!
First, read this thoroughly a few times through (I always recommend this) so you know EXACTLY what you are facing. It's not that difficult. However, it's good to have an idea of what steps you are to follow... that way there's no surprises or forgotten or missed steps. =)
Linguine Lindsay
Ingredients:
1 pound linguine (as you'll see, I used spaghetti because I had it...)
1 pound spinach
1 cup broccoli florets
4 tablespoons EVOO (extra virgin olive oil)
2 garlic gloves, minced
1/4 cup finely crumbled gorgonzola cheese (I used Trader Joe's brand)
3/4 cup nonfat plain Greek yogurt
1/4 cup ALL NATURAL (Daisy brand is ALL natural and the only ingredient is CREAM)
1/2 teaspoon coarse salt (sea salt works great) and pepper
1/2 cup of chopped and coarsely ground RAW almonds (I used Trader Joe's brand)
Recipe:
- Begin by cooking the pasta according to the directions as indicated on the package
- Drain pasta once it's finish BUT reserve 1/2 - 1 cup of the pasta water for later
- In the same pan you cooked the pasta in (drain it, but remember RESERVE 1/2 - 1 cup of pasta water), warm the EVOO over medium heat
- Add garlic and saute for about 1 minute (be careful not to burn the garlic... burnt garlic will have your dish tasting bitter...)
- Add broccoli and saute for another 2 minutes, add salt and pepper
- Add pasta, spinach, gorgonzola, yogurt, and 1/2 cup to 1 cup (depending on how thick or thin you want the sauce to be)
- Add almonds and toss well
- Serve immediately
DELICIOUS! For more on why these ingredients are healthy, satisfying, and part of a necessary diet... STAY TUNED!
Tuesday, April 10, 2012
Updates...!!!
Good morning, EVERYONE! Rise and shine! It's going to be a terrific Tuesday!!! YES IT IS. I have decided to create what I have named: Regularly Scheduled Blog Posts, which will be posted and updated every week beginning on Monday and ending on Saturday. Sunday will consist of my normal "free blogging" or be a day off from blogging... whatever I fancy when Sunday rolls around. Haha! I will also be "free blogging" throughout the week.
I have devised certain days to contain certain ideas and advice for the week. They will be named and announced on Friday!!! Be sure to check back on Friday. If there is anything you would like to see or have me research and advise you on, just let me know!
You can email me: cortniss48@yahoo.com
You can also hit me up on my Facebook: http://www.facebook.com/?ref=logo#!/pages/Clean-Eating-Cort/368019449880823
You can also reach me via Twitter: https://twitter.com/#!/Cortney_Murphy
Thanks for your support and if you'd like to be updated via YOUR email, input your info (LOOK AT THE TOP RIGHT OF MY BLOG... HOME PAGE).
See ya Friday!
I have devised certain days to contain certain ideas and advice for the week. They will be named and announced on Friday!!! Be sure to check back on Friday. If there is anything you would like to see or have me research and advise you on, just let me know!
You can email me: cortniss48@yahoo.com
You can also hit me up on my Facebook: http://www.facebook.com/?ref=logo#!/pages/Clean-Eating-Cort/368019449880823
You can also reach me via Twitter: https://twitter.com/#!/Cortney_Murphy
Thanks for your support and if you'd like to be updated via YOUR email, input your info (LOOK AT THE TOP RIGHT OF MY BLOG... HOME PAGE).
See ya Friday!
Monday, April 9, 2012
Today's Workout
Oh as much as I didn't feel like working out, I pushed myself to do so anyways! Contemplating whether to workout or not doesn't burn as many calories as ACTUALLY getting your butt up and getting busy! That's when I decided I will workout and burn some cals, especially after yesterday's food fest!
I did abs, legs, and buns today. Tomorrow, I will be either running if it's nice out or arms if it's cloudy, cold, and raining. Yes, I have to plan my workouts accordingly. I'm not about to miss the limited sunshine I get... I'm taking full advantage.
Back to the subject at hand, TODAY'S WORKOUT! Here it is:
- Sit ups (traditional ol' sit ups!) 25 reps, 3 sets
- Cherry Pickers 30 reps (which is 15 for each side I figure), 3 sets
- Bicycle Crunches 20 reps (10 each side), 3 sets
(picture courtesy of exercise.about.com)
Then for the legs/buns:
- Squats with two 5 lb weights 15 reps, 3 sets
- Calf Raises with two 5 lb weights 30 reps, 3 sets
- Walking Lunges 26 steps, 3 sets
- Mule Kicks 15 each leg, 3 sets
(picture courtesy of fitnessmagazine.com)
That was it for today! These are great starter moves, also intermediate moves. You should not workout or try any part this exercise regimen I have suggested, unless you have spoken to your physician about exercising and are clear to do so.
Also, for form and technique try googling these exercise. I highly recommend it. In the very near future I will be demonstrating these moves myself. I can't wait for that! Until then, remember these moves, research them, be careful, and start moving! =)
I did abs, legs, and buns today. Tomorrow, I will be either running if it's nice out or arms if it's cloudy, cold, and raining. Yes, I have to plan my workouts accordingly. I'm not about to miss the limited sunshine I get... I'm taking full advantage.
Back to the subject at hand, TODAY'S WORKOUT! Here it is:
- Sit ups (traditional ol' sit ups!) 25 reps, 3 sets
- Cherry Pickers 30 reps (which is 15 for each side I figure), 3 sets
- Bicycle Crunches 20 reps (10 each side), 3 sets
Then for the legs/buns:
- Squats with two 5 lb weights 15 reps, 3 sets
- Calf Raises with two 5 lb weights 30 reps, 3 sets
- Walking Lunges 26 steps, 3 sets
- Mule Kicks 15 each leg, 3 sets
(picture courtesy of fitnessmagazine.com)
That was it for today! These are great starter moves, also intermediate moves. You should not workout or try any part this exercise regimen I have suggested, unless you have spoken to your physician about exercising and are clear to do so.
Also, for form and technique try googling these exercise. I highly recommend it. In the very near future I will be demonstrating these moves myself. I can't wait for that! Until then, remember these moves, research them, be careful, and start moving! =)
Homemade Pizza... Somewhat!
I was venturing through the isles at Trader Joe's (one of my favorites speciality grocery stores... cheap, convenient, and tasty) when I had the yearning to make pizza. But, I wanted it that night and didn't want to deal with making my own dough.
Thankfully, TJ's offers a whole wheat dough (along with regular dough and a herb version). I purchased that along with some other must haves and away I went. So, you bake the pizza at 450-500 degrees to perfection and in about 20 minutes you have a marvelous meal and oh-so-tasty!
Follow the directions as stated in the dough's package. I'm telling you in advance to pull the dough out of the fridge 20 minutes prior to prepping. Be sure to pre-heat that oven. While the dough is resting and the oven is pre-heating, chop up your choice of veggies. The pizza I created I named: Pesto Delight. The sauce was actually tube of basil spread I purchased from Safeway. I used this instead of actual pesto paste or sauce because it's lower in calories and fat. Yet, tastes just like pesto sauce. I also had chicken leftover from earlier in the week, I sliced some yellow sweet peppers, white onion, and spinach. Topped half of it with pine nuts for others... But, I do not like the texture or taste of pine nuts that's why only half of the pizza was topped with them.
So, the process (simplified) as follows for the PESTO DELIGHT pizza:
-Get the dough out and let it sit for 20 minutes
-Pre-heat the oven to 450-500 degrees (depends on the dough)
-Chop your veggies
-Cut up some chicken breast
-Roll dough out on a well floured surface, use the flour in accordance to your dough (wheat = wheat flour, white = white flour...)
-Once the dough is rolled out, begin to put the basil spread on the dough
-After that, sprinkle LIGHTLY and SPARINGLY shredded mozzarella cheese on top
-Then add your chicken and veggies
-Place in the oven for 8-10 minutes, depending on how you like your dough and VIOLA!
DONE. A very simple and easy recipe in which gives you a pizza in about the same time or less than delivery! And, MUCH healthier for you!
It's a clean version of what I enjoy eating most. I could eat pizza everyday! But, with the over abundance of calories and processed meats, it doesn't make for a wise food choice. Now, you too can eat cleaner and better without sacrificing taste or enjoyment! CHEERS! Stay tuned for more!
Thankfully, TJ's offers a whole wheat dough (along with regular dough and a herb version). I purchased that along with some other must haves and away I went. So, you bake the pizza at 450-500 degrees to perfection and in about 20 minutes you have a marvelous meal and oh-so-tasty!
Follow the directions as stated in the dough's package. I'm telling you in advance to pull the dough out of the fridge 20 minutes prior to prepping. Be sure to pre-heat that oven. While the dough is resting and the oven is pre-heating, chop up your choice of veggies. The pizza I created I named: Pesto Delight. The sauce was actually tube of basil spread I purchased from Safeway. I used this instead of actual pesto paste or sauce because it's lower in calories and fat. Yet, tastes just like pesto sauce. I also had chicken leftover from earlier in the week, I sliced some yellow sweet peppers, white onion, and spinach. Topped half of it with pine nuts for others... But, I do not like the texture or taste of pine nuts that's why only half of the pizza was topped with them.
So, the process (simplified) as follows for the PESTO DELIGHT pizza:
-Get the dough out and let it sit for 20 minutes
-Pre-heat the oven to 450-500 degrees (depends on the dough)
-Chop your veggies
-Cut up some chicken breast
-Roll dough out on a well floured surface, use the flour in accordance to your dough (wheat = wheat flour, white = white flour...)
-Once the dough is rolled out, begin to put the basil spread on the dough
-After that, sprinkle LIGHTLY and SPARINGLY shredded mozzarella cheese on top
-Then add your chicken and veggies
-Place in the oven for 8-10 minutes, depending on how you like your dough and VIOLA!
DONE. A very simple and easy recipe in which gives you a pizza in about the same time or less than delivery! And, MUCH healthier for you!
It's a clean version of what I enjoy eating most. I could eat pizza everyday! But, with the over abundance of calories and processed meats, it doesn't make for a wise food choice. Now, you too can eat cleaner and better without sacrificing taste or enjoyment! CHEERS! Stay tuned for more!
Monday, April 2, 2012
Clean Calzones
Clean calzones sounds like an oxymoron, but it is not. I got the dough recipe from the highly acclaimed food magazine, Bon appetite. It is a no knead dough recipe. It makes enough for three fluffy and thick calzones or four slightly thinner, yet just as fluffy! Make this dough in advance because it takes a at least 18 hours to complete the rising of the dough. Be sure to read this recipe carefully prior to starting your dough so you know EXACTLY what to expect... and what to do.
Yes, there are quicker ways to make dough, but this dough calls for NO sugar and NO oil. Plus, it has a rustic, Italian taste to it that you can use to make pizza if you choose not make calzones. TWO FOR ONER!!! Heck yes!
Ingredients:
3 3/4 cups all-purpose whole wheat flour (I bought mine from Trader Joe's)
2 tsp fine sea salt
1/4 tsp dry active yeast
1 1/2 cups warm water
Recipe:
Whisk ingredients together in medium bowl. While stirring with a wooden spoon, slowly add 1 1/2 cups of water and stir until well incorporated. Mix dough gently with your hands until it forms a small dough ball. Transfer to a large bowl (because it's going to rise, baby!!!). Cover with plastic wrap and let it rise at room temp (about 72 degrees) in a draft free area until the surface is covered with tiny bubbles and the dough has more than doubled in size (which is approx. 18 hours).
After it has risen, place dough on a floured work surface. Gently shape dough into three big or four moderately sized dough balls. Trick here is to continually fold the corners under the ball using both hands repeatedly. With this action, continue dusting the dough balls with flour.
Let the dough rest and cover with plastic wrap or a damp, warm kitchen towel. You want the dough soft and pliable (approx. 1 hour). Once this has happened, you are ready to rolllllll that dough out and make them caaaaalzones, baby!!!
For the sauce, I opened up a can of organic, no salt added tomato sauce put in a sauce pan and let it heat up. Meanwhile, I diced some onions to my liking and garlic. I tossed those into the sauce and then added some Italian herb seasoning. I let that simmer for about 10 minutes or so... and then you are ready to put on your dough. Divide your dough in half... if you are making circular calzones, fold use only one half for the sauce then add toppings... or fillings on top of the sauce. Save some sauce for dipping! Lightly cover the dough, by the way. Don't drench these calzones just yet with sauce.
Toppings... well in this case, fillings can include anything that you'd put on a pizza. I put chopped spinach, red and yellow peppers, yellow onion, garlic (yes MORE... hehehehehe), mushrooms in mine. It was amazing! Add mozzarella cheese, if you'd like!!!
To finish your calzone, fold the untouched dough side of your calzone over the toppings/fillings and sauce. Then begin to pinch the outer edges together. You can get fancy and twist... I am not much of a baker and have no patience so I pinched mine in orderly fashion... cross my fingers and they came out fine! Haha!
Arrange the calzones on a baking sheet and bake in oven on 500 degrees until the dough on the bottom is a crispy and brown. The top of the cals should be golden and crispy, as well. It should be about 10-12 minutes. CAREFUL! I'd keep on eye on these bad boys every four minutes. Once the are cook thoroughly, they are ready to serve. Be creative! If you find this complicated, then make pizzas which are pretty much the same thing... except you cover ALL the dough with sauce and cheese... and you don't fold it...
Good luck and cheers! Enjoy!
Yes, there are quicker ways to make dough, but this dough calls for NO sugar and NO oil. Plus, it has a rustic, Italian taste to it that you can use to make pizza if you choose not make calzones. TWO FOR ONER!!! Heck yes!
Ingredients:
3 3/4 cups all-purpose whole wheat flour (I bought mine from Trader Joe's)
2 tsp fine sea salt
1/4 tsp dry active yeast
1 1/2 cups warm water
Recipe:
Whisk ingredients together in medium bowl. While stirring with a wooden spoon, slowly add 1 1/2 cups of water and stir until well incorporated. Mix dough gently with your hands until it forms a small dough ball. Transfer to a large bowl (because it's going to rise, baby!!!). Cover with plastic wrap and let it rise at room temp (about 72 degrees) in a draft free area until the surface is covered with tiny bubbles and the dough has more than doubled in size (which is approx. 18 hours).
After it has risen, place dough on a floured work surface. Gently shape dough into three big or four moderately sized dough balls. Trick here is to continually fold the corners under the ball using both hands repeatedly. With this action, continue dusting the dough balls with flour.
Let the dough rest and cover with plastic wrap or a damp, warm kitchen towel. You want the dough soft and pliable (approx. 1 hour). Once this has happened, you are ready to rolllllll that dough out and make them caaaaalzones, baby!!!
For the sauce, I opened up a can of organic, no salt added tomato sauce put in a sauce pan and let it heat up. Meanwhile, I diced some onions to my liking and garlic. I tossed those into the sauce and then added some Italian herb seasoning. I let that simmer for about 10 minutes or so... and then you are ready to put on your dough. Divide your dough in half... if you are making circular calzones, fold use only one half for the sauce then add toppings... or fillings on top of the sauce. Save some sauce for dipping! Lightly cover the dough, by the way. Don't drench these calzones just yet with sauce.
Toppings... well in this case, fillings can include anything that you'd put on a pizza. I put chopped spinach, red and yellow peppers, yellow onion, garlic (yes MORE... hehehehehe), mushrooms in mine. It was amazing! Add mozzarella cheese, if you'd like!!!
To finish your calzone, fold the untouched dough side of your calzone over the toppings/fillings and sauce. Then begin to pinch the outer edges together. You can get fancy and twist... I am not much of a baker and have no patience so I pinched mine in orderly fashion... cross my fingers and they came out fine! Haha!
Arrange the calzones on a baking sheet and bake in oven on 500 degrees until the dough on the bottom is a crispy and brown. The top of the cals should be golden and crispy, as well. It should be about 10-12 minutes. CAREFUL! I'd keep on eye on these bad boys every four minutes. Once the are cook thoroughly, they are ready to serve. Be creative! If you find this complicated, then make pizzas which are pretty much the same thing... except you cover ALL the dough with sauce and cheese... and you don't fold it...
Good luck and cheers! Enjoy!
National Peanut Butter and Jelly Day! Hooray!
That's right! Today is National Peanut Butter and Jelly Day! I had my clean version of this childhood classic. Have you had your version?
What exactly is a "CLEAN" peanut butter and jelly sandwich?! Simply, a delicious and almost all natural version of this amazing classic. What makes it cleaner and better for you is the ingredients that you choose. I am taking this to the next level, my peeps! Haha.
How to make the PB & J even better:
Clean eating can be delicious and can be fun. This cleaner version of a down home classic is just one example. Check back in with me as I find new ways to clean up more classics! Cheers!
What exactly is a "CLEAN" peanut butter and jelly sandwich?! Simply, a delicious and almost all natural version of this amazing classic. What makes it cleaner and better for you is the ingredients that you choose. I am taking this to the next level, my peeps! Haha.
How to make the PB & J even better:
- Choose a bread the is "whole grain." The FIRST ingredient listed on your bread's label should read: WHOLE GRAIN. Why? Because I said so... kidding. The reason being is because whole grain bread tends to have less sugar and will make you feel fuller.
- When choosing a "jelly" for you sandwich, you need to READ the back of the jar... the ingredient list to be specific. Make sure you are purchasing a jam, preserve, or fruit spread that contains real fruit and low in sugar. Do not opt for sugar-free because that contains artificial sweeteners which are not a healthy alternative.
- Lastly, PEANUT BUTTER! I have always said NATURAL peanut butter is better for you! Proof be, it's NATURAL. No added sugar what-so-ever. And, if your peanut butter ingredients indicate sugar, then it's NOT natural. Also, most peanut butters include molasses which ups the sugar count and also contain hydrogenated oils which are bad for you.
Clean eating can be delicious and can be fun. This cleaner version of a down home classic is just one example. Check back in with me as I find new ways to clean up more classics! Cheers!
The At-Home Butt Workout!
As promised, here are some at-home rockin' butt workout routines that anyone can do! This doesn't require weights or the gym. You just need the determination and the desire to want a beautiful physqiue! AND WHO WOULDN'T WANT THAT!
If you haven't been working out recently or have never worked out, please ask your physician prior to any physical activity if you are well enough to do these exercises or have them modify the sets and reps! I don't want anyone injuring themselves or possibly harming themselves!
I am posting two youtube.com clips courtesy of Harley Pasternak, as seen on The Revolution. The reason why I am posting his workouts is: 1) He a celebrity trainer... trains the stars PEOPLE. So, he is not only certified and beyond qualified, he is a great motivator! Plus, he will help you with your form. 2) I am not a certified personal trainer and although in the near future I will post video/photo footage of my routine, for now follow Harley. 3) FORM... again I cannot stress this enough. Correct form is more important than people realize. It's more important than the amount of reps; when you begin to fatigue (get tired), form tends to suffer. When you get to this point, reduce your reps and watch your form carefully to make sure you are doing the exercise correctly. If you are performing an exercise with poor form you are likely to injure yourself and that's NOT the point of exercise.
Now, time for the workout. Watch these videos carefully then get ready to perform them in 2-3 sets of 15-20 reps... with good form!!! The exercises Harley performs are:
AND
http://www.youtube.com/watch?v=1NmkVVNRzY8
Thanks for reading! Cheers!
If you haven't been working out recently or have never worked out, please ask your physician prior to any physical activity if you are well enough to do these exercises or have them modify the sets and reps! I don't want anyone injuring themselves or possibly harming themselves!
I am posting two youtube.com clips courtesy of Harley Pasternak, as seen on The Revolution. The reason why I am posting his workouts is: 1) He a celebrity trainer... trains the stars PEOPLE. So, he is not only certified and beyond qualified, he is a great motivator! Plus, he will help you with your form. 2) I am not a certified personal trainer and although in the near future I will post video/photo footage of my routine, for now follow Harley. 3) FORM... again I cannot stress this enough. Correct form is more important than people realize. It's more important than the amount of reps; when you begin to fatigue (get tired), form tends to suffer. When you get to this point, reduce your reps and watch your form carefully to make sure you are doing the exercise correctly. If you are performing an exercise with poor form you are likely to injure yourself and that's NOT the point of exercise.
Now, time for the workout. Watch these videos carefully then get ready to perform them in 2-3 sets of 15-20 reps... with good form!!! The exercises Harley performs are:
- Mule Kick
- Reverse Lunge
- Skater Lunge
- Bench Step-Up
- Single Leg Dead Lift
AND
http://www.youtube.com/watch?v=1NmkVVNRzY8
Thanks for reading! Cheers!
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