Here are some great workouts for you!

Here are some YouTube tutorials which can help you become FIT, FAST!

AB Workout:

Cardio Workout:

Leg Workout:

Calorie Burner:

Diet Mistakes - Vanessa Ortiguerra

Why aren’t you losing weight?

Are you dieting but finding that you aren’t losing any weight? Be careful, because you may be making some common diet mistakes that you may not even be aware of. Here is a list of the common mistakes most people make.

Skipping meals:

Research shows that breakfast skippers weigh more than breakfast eaters.  There is a misconception that skipping breakfast -- or any meal -- saves calories. The truth is that most people who eat fewer than three meals usually end up eating more calories during the course of the day.

Strive for three meals a day. Always start your day with a healthy breakfast, but be careful to choose wisely.

"Even a low-fat muffin can have as many as 400 calories and 5 grams fat," says Joanne Lichten, PhD, RD, a nutrition consultant and the author of Dining Lean.

A healthy breakfast should contain both protein and fiber. An egg, a piece of whole-wheat toast, and half a grapefruit has only 250 calories and will keep you feeling full until lunch.

Oversized Portions

"We have gotten used to huge portions at restaurants so when we are at home, we serve up the same size and think it is normal," says Lichten.

Experts suggest a few tricks to help you trim your portions:

•   Leave a few bites on your plate.

•   Use smaller plates and bowls.

Periodically check your portions with measuring cups.

Unhealthy add-ons and alternatives

Not only have portions crept up in size, we also have a tendency to top off our "diet" salads and other favourite foods with high-fat toppings, like bacon, cheese, croutons, and creamy dressings.

And, at fast-food restaurants, "grilled chicken and salads are not always better than a burger," notes Lichten. "It all depends on the size and the toppings."

For example, the Burger King Tendergrill sandwich with honey mustard dressing has 470 calories while their Whopper Jr., with mustard instead of mayo, has only 290 calories. At McDonald’s, the Caesar salad with crispy chicken and creamy dressing totals 520 calories, while a Quarter Pounder weighs in at 410 calories.

above info from: http://www.webmd.com/diet/features/diet-mistakes-6-reasons-youre-not-losing-weight

Abs Workouts at home – Vanessa Ortiguerra

Most people dream of a flat stomach and a 6 pack, but sometimes certain things may get in the way of that. Perhaps it may be due to lack of motivation, unable to go to the gym on a weekly or daily basis or unaware of the basic exercises that you can perform in order to get the abs you want.

Here are some at home ab workouts that give results in a matter of days. These exercises are extremely convenient, most especially to those who are too busy to go to the gym or don’t want to use much equipment and just want a simple and basic workout they can do at home where you are much more comfortable.

Low-belly leg reach

Targets corset and six-pack. 

Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. 

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Info from: http://www.health.com/health/gallery/0,,20664616_5,00.html

Teaser

An advanced Pilates-inspired move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten abs as you inhale, and lift arms up and back over head. 

Exhale and swing arms forward, straightening legs so your body forms a V. If needed, put hands on the floor for support. 

Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.

Info from: http://www.health.com/health/gallery/0,,20664616_6,00.html

Advanced leg crunches

A get-ready-for-swimsuit season move from celebrity trainer Eduardo Dias. 

1. Lie on your back with your knees bent and a 3-pound dumbbell between your feet. Place your hands, palms down, beneath your sitting bones. 

2. Concentrating on your lower abs, use them to bring your knees in toward your chest while lifting your hips, head, and shoulders slightly. Return to the starting position; that’s 1 rep. 

Do 15–30 reps 3–4 times a week; you should see results in 4 weeks.

Info: http://www.health.com/health/gallery/0,,20664616_8,00.html

Boat pose

Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones. 

If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward. Hold for 5–15 breaths, then release. Repeat up to 5 times.

Info: http://www.health.com/health/gallery/0,,20664616_12,00.html

Fat burning Super foods - Vanessa Ortiguerra

Fat burning Super foods

So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. These foods can also contribute to your weight loss and help keep you slim!

Oats

Ø  Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Avocados

Ø  There's no reason to be afraid of eating fats—as long as they're the right fats. 

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein. 


Blueberries

Ø  Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

Brown rice

Ø  Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. 

Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet. 


Almonds

Ø  Nuts are another superfood rich in healthy fats that help you slim down. 

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

Info from: http://www.health.com/health/gallery/0,,20475957,00.html

Protein Bars - By Michelle

Always feeling like you're out of energy before or after workouts? Don't have enough time to find a good snack? Need a convenient energy food?

Well then, Protein Bars are for YOU!

The best thing about protein bars is the convenience which you can easily fit in backpack, purse or gym bag. Protein bars can be used for both gaining and losing weight whether it be to help fill your appetite or eating one or two bars to add more protein to your diet.

Here are some great recipes that you can easily make at home: 

Chubby Hubby Protein Bar:

 Made out of peanut butter, almond milk, oat flour and rice protein this delicious bar gets its name from the famous Ben and Jerry's ice-cream flavour:

RECIPE

Strawberry Protein Bar:

This Bar is made out of strawberries and decadent coconut with heaps of protein stacked in each bar.

RECIPE

Quick n Easy Bar:

A nice and easy recipe with no need to bake, this bar is made out of peanut butter, rice crisps and oat flour as a base. 

RECIPE

No Bake Almond Fudge Bar:

A very simple bar to make, taking no more than 10 minutes! With the base of oats, almond butter, honey and rice cereal it's great for those with nut allergies.

RECIPE

Try out the Nutribullet! - By Michelle

NutriBullet:

Don't like making smoothies because blenders just make too much mess? Don't like using juicers that remove all of the nutrients?

Well we have a solution for you!

It's called the NUTRIBULLET

What is it? It is a nutrient extractor

How to use it?

 1. Wash your fruits and vegetables thoroughly. Check out some of the Nutribullet Recipes that will suite your taste. I always use a 50/50 fruits and vegetables combination.

2. Get the Tall Cup, fill it up with your fruits and vegetables and tighten it with the extractor blade.

3. Put the Tall Cup and lock it in the powerbase to start “extraction”. Allow a few seconds (never more than a minute), then turn tall cup to remove from powerbase and enjoy your powerpacked Nutrient drink!

Some great POST-WORKOUT recipes:

Banana Blast:

INGREDIENTS

·         1 Handful of Spinach

·         1 Banana

·         1 tbsp. of Almond Butter (raw)

·         2 tpsp. of greek yoghurt

·         1 dash of Honey

·         Coconut Water to the MAX line

Peanut Butter Push:

INGREDIENTS

·         1 tbsp. Peanut Butter

·         1 tsp. Hemp seeds

·         1 Banana

·         1/2 cup of Spinach

·         1 Cup of Almond Milk

Green Energy Blast:

INGREDIENTS

·         1 handful of Kale

·         1/2 an Apple

·         3 Chunks of Honeydew

·         1 Kiwi

·         1/4 of a Cucumber

·         1 Coconut water to MAX line

·         1 tbsp. of Superfood Energy Food

References: http://www.juicingdietworks.com/nutribullet/what-is-the-nutribullet-system-677/

http://www.nutriliving.com/recipes/search/keyword/post-workout

http://i.walmartimages.com/i/p/00/89/80/78/00/0089807800128_500X500.jpg

https://www.youtube.com/watch?v=RVoSWxZshbg

Biceps Exercises by Chia Way

In bodybuilding everybody wants big biceps, as they are a most impressive area to develop, and given their high visibility and superficiality, signify strength perhaps like no other body part. When someone asks, "flex a muscle" they do not want to see your calves. It is the biceps that are usually requested.

It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results. Check the previous post by me for more information on triceps exercises. 

Want to build your set of baseball biceps? Try the exercises I recommend below!

Exercise 1 - EZ-Bar Curl (2 warm up sets, 4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/build-massive-arms-with-fst-7-graphic-1.jpg

Exercise 2 - Incline Dumbbell Curl (3 sets of 8-10, last set to failure)

http://www.bodybuilding.com/fun/images/2013/your-top-10-biceps-moves-reskin-2.jpg

Exercise 3 -  Spider Curl (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2014/8-effective-arms-exercises-you-have-to-try-6.jpg

Exercise 4 - Hammer Curl (4 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/your-top-10-biceps-moves-reskin-6.jpg

Exercise 5 - Overhead Cable Curl (5 sets of 8-10)

http://www.bodybuilding.com/fun/images/2013/your-top-10-biceps-moves-reskin-7.jpg