Best Workout For Weight loss.

Most people when trying to lose weight go straight to doing just cardio. Cardio is very an important aspect of losing weight, however, there are other exercises you need to incorporate. It is best to mix it up and challenge your body, for example, do a hitt workout on Monday and gentle yoga on Tuesday.   I’m going to share my top 5 workouts for weight loss.

 

         1 Swimming/aqua aerobics

Water offers a natural resistance that works the whole body.   Being in the pool is also great if you haven’t worked out in a while even just walking in the water can really strengthen your legs and your core.  Taking an aqua aerobics class may seem scared to be in a bathing suit but there is no judgment. In this class, there’s going to be a lot of people just like you.

 

  1. hiit Training ( High intense interval training)

 Hiit training is doing cardio or strength training in designated time segments with short breaks. An example would be doing jumping jacks for 30 seconds taking a 10-second break and then doing squat jumps for 30 seconds taking a 10-second break. You don’t need a class you can do it anywhere and as long or as little time as you want. it is great for any Fitness level all you need is to do your best. For beginner exercise I recommend doing 20 seconds working out 10-second break, intermediate 40 seconds of working out 20-second break, advanced one minute of working out 20-second break.

 

      3 Boxing

Like swimming, boxing is a full body workout. Mostly working the core and arms. boxing is cardio and it is a great stress reliever. With boxing, you probably will need to take a class to learn how to punch correctly and the safety that involves protecting your hands and wrists. There are many boxing classes, if you don’t want to take a class you can always do Shadow Boxing that will also get your heart pumping.

 

    4 Strength training

The more muscle mass you have on your body the more calories you’re going to burn. There are different types of strength training that will give you different results; that will be in the next blog. If you do want to get into strength training I suggest starting out on machines at the gym. If you don’t have a gym membership buy a set of light weights 5 lb or 8 pounds, you can also try resistance bands. Always look in a mirror while you’re doing exercises or at least your reflection so that you can make sure that you are doing everything in proper form.

      5 Yoga

You might be wondering why yoga or stretching helps you to lose weight. However, if you are feeling stressed it is best to work in taking care of your body and your stress level by doing something soothing and relaxing.

In the comments down below let me know what workout you like to do the best.

don’t forget to check out my website for a free week of Health coaching!

 

adventuretogreatnesshealthcoaching.com

Mint Greek Salad

IMG_4791

Using a saucepan

3 tsp chopped fresh or dried mint leaves

½ cup water

1 cup couscous

½ tsp oil or butter (Helps to prevent the couscous from sticking to the pan)

 

In a saucepan

½ cup garbanzo beans brought to a boil. ( from a can)

 

In a frying pan

Add oil to the frying  pan

½  of a small onion chopped

½ bell pepper chopped

2 cloves of garlic finely minced

1 large tomato chopped ( I use a serrated knife to cut the tomato)

¼ tsp saffron (I get saffron from Trader Joe’s for $5. Although it’s not good quality, the good stuff  cost about $20 or more)

¼ tsp sage

Salt and lemon pepper to taste ( If you don’t have lemon pepper you can use what you have

 

Boil water and steep the tea steep for 3-5 minutes. Take the tea bags out and put the couscous and oil in the pot and brings back to a boliil. Once boiled turn down to low temperature and stir occasionally until cooked. If using fresh chickpeas you have to soak for up to 8 hours before cooking. When ready to cook bring water to a boil and cook until soft.

 

While the couscous and garbanzo cook, start chopping vegetables. Get a frying pan and add oil and let the pan heat up. Add onions and cook until the onions start to brown. Then add the other veggies and spices cook for 5-10 minutes. Add the couscous and garbanzo and cook for an additional 5 minutes before serving.     

 

Dairy Free Alfredo Sauce

This recipe is vegan dairy-free and gluten-free it is also fewer calories than normal alfredo sauce. If you have been missing alfredo sauce from your pasta than this recipe is great for you. Now I know that pasta is not the healthiest of meals, but let’s face it it’s quick easy and sometimes you just don’t have time to make anything else. So I came up with this super easy sauce.

 

2 tablespoons Earth Balance butter

3 tablespoons of gluten-free all-purpose flour

about a cup of almond milk depending on how thick you want it

In a saucepan start melting butter, once butter has melted add the flour continue mixing until it forms a paste. Slowly add in almond milk until you get the consistency that you desire. Once it has reached the right consistency then add a pinch of salt and some dry Italian herbs and you’re ready to pour over pasta.

 

Kitchen notes: You can use regular flour if you do not like using gluten-free flour. Using a gluten-free flour mix is better than using rice flour or garbanzo bean flour those two flours will absorb more liquid and you will need to add more almond milk. You will need to add the almond milk in at slow increments otherwise it may get lumpy to avoid lumps in your sauce add the almond milk in slowly and stir until the lumps dissolve.

Best Home Gym Equipment According to a Personal Trainer.

You don’t need a gym membership to get into an amazing shape.If you are completely broke all you need is your body weight.  You don’t need a lot of equipment to get a good workout. I’m going to share what I use and what I think is the best for beginners. I have collected a lot of equipment over the years some I loved and some I didn’t. I tried to find all the products on Amazon the link will bring you to my affiliate page on Amazon where you can find most of my equipment.   https://www.amazon.com/hz/wishlist/ls/CWUY769DL4EI?&sort=default . These are the six at home equipment I think is the best.  

 

1 Resistance Tubing or bands

The best thing is that it is portable, and countless exercises you can do with them. I recommend getting a band with a door attachment. When using the door attachment never use it on the side of the door opening always use it when the door closes. There are different types of bands there are bands, rings, belts, resistance tubing with handles pretty much any equipment that is rubber and stretches, which is in the resistance category of exercises equipment. I’m just going to share three and the exercises associated with them.

Price range $5-$200

IMG_2275

 

 

2 Swiss ball/ yoga ball

This is wonderful equipment also great to use as an extra chair. In my opinion, one of the best exercises especially for beginners is using the swiss ball to help you squat. Most people do not have good squatting form for many reasons, from weak or tight muscles, never properly learning how to squat, or body misalignment. The Swiss ball is best for core strength and stability you can, however, get a full body workout. I personally like Swiss balls that are weighted down just because they are less likely to move around.        

Price range $10- $40

 

IMG_2279.JPG

 

3 Yoga Mat

Even if you don’t do yoga it is nice to have a mat to cushion your back and also a yoga mat doesn’t slip around as much as other mats. You can use any type of mat you want, a yoga mat is just my favorite for exercise.    

Price range $12-$100

IMG_2269

 

 

4 Set of Weights

If you are not a fan of resistance bands than weights are for you. In some cases, it is easier to use weights then using bands. It’s more what you enjoy using and what works for you. The next blog I  write will be about strength training. You don’t need to buy a lot of weights I would recommend getting two I mainly use a five pound and ten pounds.

Price range $10-$200

IMG_2271

 

5 Jump Rope  

You don’t need to buy an expensive cardio equipment all you need is a jump rope. If you haven’t done cardio in a while jump roping is a great way to start. I downloaded an interval timer app and set it to 45 seconds jumping and 15-second rest I do this for 10 minutes. You can adjust based on your fitness level

Price range $5 -$50

 

 

 

IMG_2277

 

TRX

The only reason I didn’t add this to the list above is that it is costly however you will get an amazing full body workout from it. The problem is that even though you can use it on your door it’s best that you mount it so that you can do any workout and harder workouts if it’s mounted.

The price range 169.95- 219.95

   IMG_2278

 

 

 

 

You don’t necessarily need every one of these equipment but I would choose at least 2 to mix up your workout. If you feel you don’t have the time or motivation to exercise you may need a health coach to help you to reach your goal. What exercise equipment you use in the comments.    

What is Your favorite workout equipment?

If you or someone you know is in need of a health coach check out my website for a free week of health coaching. adventuretogreatnesshealthcoaching.com

Best Home Gym Equipment According to a Personal Trainer.

You don’t need a gym membership to get into an amazing shape.If you are completely broke all you need is your body weight.  You don’t need a lot of equipment to get a good workout. I’m going to share what I use and what I think is the best for beginners. I have collected a lot of equipment over the years some I loved and some I didn’t. I tried to find all the products on Amazon the link will bring you to my affiliate page on Amazon where you can find most of my equipment.   https://www.amazon.com/hz/wishlist/ls/CWUY769DL4EI?&sort=default . These are the six at home equipment I think is the best.  

 

1 Resistance Tubing or bands

The best thing is that it is portable, and countless exercises you can do with them. I recommend getting a band with a door attachment. When using the door attachment never use it on the side of the door opening always use it when the door closes. There are different types of bands there are bands, rings, belts, resistance tubing with handles pretty much any equipment that is rubber and stretches, which is in the resistance category of exercises equipment. I’m just going to share three and the exercises associated with them.

Price range $5-$200

IMG_2275

 

 

2 Swiss ball/ yoga ball

This is wonderful equipment also great to use as an extra chair. In my opinion, one of the best exercises especially for beginners is using the swiss ball to help you squat. Most people do not have good squatting form for many reasons, from weak or tight muscles, never properly learning how to squat, or body misalignment. The Swiss ball is best for core strength and stability you can, however, get a full body workout. I personally like Swiss balls that are weighted down just because they are less likely to move around.        

Price range $10- $40

 

IMG_2279.JPG

 

3 Yoga Mat

Even if you don’t do yoga it is nice to have a mat to cushion your back and also a yoga mat doesn’t slip around as much as other mats. You can use any type of mat you want, a yoga mat is just my favorite for exercise.    

Price range $12-$100

IMG_2269

 

 

4 Set of Weights

If you are not a fan of resistance bands than weights are for you. In some cases, it is easier to use weights then using bands. It’s more what you enjoy using and what works for you. The next blog I  write will be about strength training. You don’t need to buy a lot of weights I would recommend getting two I mainly use a five pound and ten pounds.

Price range $10-$200

IMG_2271

 

5 Jump Rope  

You don’t need to buy an expensive cardio equipment all you need is a jump rope. If you haven’t done cardio in a while jump roping is a great way to start. I downloaded an interval timer app and set it to 45 seconds jumping and 15-second rest I do this for 10 minutes. You can adjust based on your fitness level

Price range $5 -$50

 

 

 

IMG_2277

 

TRX

The only reason I didn’t add this to the list above is that it is costly however you will get an amazing full body workout from it. The problem is that even though you can use it on your door it’s best that you mount it so that you can do any workout and harder workouts if it’s mounted.

The price range 169.95- 219.95

   IMG_2278

 

 

 

 

You don’t necessarily need every one of these equipment but I would choose at least 2 to mix up your workout. If you feel you don’t have the time or motivation to exercise you may need a health coach to help you to reach your goal. What exercise equipment you use in the comments.    

What is Your favorite workout equipment?

If you or someone you know is in need of a health coach check out my website for a free week of health coaching. adventuretogreatnesshealthcoaching.com

Are You Getting Enough Fiber In Your Diet?

Apparently, most of us are not eating enough fiber in our diet. The recommended amount of fiber you need depends on your age and sex. I went through my giant nutrition book for the answer. Fiber recommendations are 30 to 38 grams a day for men and 25 grams a day for women between 18 and 50 years old,  and 21 grams a day for woman age 51 or older. An easy way to remember is to consume 14 grams of fiber for every 1,000 calories. The amount can differ depending on your health it is important to know what is going on in your body so always see a doctor and ask them the amount of fiber you should be consuming.

Here is a list of common foods that we eat, note that the measurements are based on one cup or 100 grams. If you really need to take control of your fiber intake you will really need to calculate fiber and calories.

  

Pears  5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.102 Calories per cup.

Strawberries 3 grams in a cup, or 2 grams per 100 grams. This is very high given the low-calorie content of strawberries. 47 Calories per cup.

Avocado 10 grams in a cup, or 6.7 grams per 100 grams. 234 calories per cup.

Apples 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams. 95 Calories per cup.

Raspberries One cup contains 8 grams of fiber, with 6.5 grams per 100 grams. 65 Calories per cup.

Bananas 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams. 105 Calories per cup.

Blueberries 3.6 grams per cup, or 2.4 grams per 100 grams. 85 Calories per cup.

Blackberries 8 grams per cup. Or 5 grams per 100 grams. 62 Calories per cup.

Carrots 3.4 grams in a cup, or 2.8 grams per 100 grams. 25 Calories per cup.

Beets 3.8 grams per cup, or 2.8 grams per 100 grams. 59 Calories per cup.                                

Broccoli  2.4 grams per cup, or 2.6 grams per 100 grams. 31 Calories per cup.

Artichoke 6.9 grams in an artichoke, or 5.4 grams per 100 grams. 60 Calories per cup.

Brussels Sprouts  3.3 grams per cup, or 3.8 grams per 100 grams. 38 Calories per cup.

Kale  2.5 grams per cup or 2.5 grams per 100 grams. 33 Calories per cup.

Spinach 2.4 grams per cup or 2.4 grams per 100 grams. 7 Calories per cup.

Tomatoes 1.5 for one medium tomato or 1.2 grams per 100. 22 Calories per cup.

Lentils  15.6 grams per cup of cooked lentils, or 7.9 per 100 grams.230 Calories per cup.                                                

Kidney Beans 11.3 grams per cup of cooked beans, or 6.4 per 100 grams. 613 Calories per cup.

Split Peas 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams. 671 Calories per cup.

Chickpeas 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams. 729 Calories per cup.

Black Beans  29 grams per cup of cooked black beans, or 16 grams per 100 grams. 218 calories per cup.

Edamame  8.5 grams per cup cooked edamame, or 5.8 grams per 100 grams. 189 Calories per cup.

Quinoa  1.6 grams per cup of cooked quinoa, or 2.8 per 100 grams. 222 Calories per cup.

Brown Rice 3.5 Grams per cup, or 1.8 grams per 100 grams. 216 Calories per cup.

Oats 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams. 607 Calorie per cup.

Popcorn unflavored air popped 14.5 grams per 100 grams. 31 Calories for one cup.

Almonds 3.5 grams per ounce, or 12.5 grams per 100 grams. 529 for one cup.

Chia Seeds 10 grams per ounce, or 34.4 grams per 100 grams. 139 for one ounce.

Pistachios 13 grams for a whole cup, or 9.5 grams per 100 grams. 631 per cup.

Walnuts 5.4 grams per cup, or 7 grams per 100 grams. 691 Calories per cup

Sunflower Seeds 11.5 grams per cup, or 9 grams per 100 grams. 818 per cup.

Pumpkin Seeds 12 grams per cup, or 18 grams per 100 grams. 285 Calories per cup.

Sweet Potatoes  A medium-sized sweet potato (without skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams. 114 Calories  per cup

Dark Chocolate 70% or higher 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams. 170 Calories per ounce.

Most whole grain bread are a great source of fiber the darker the bread usually the best choice. Be aware that some breads have cocoa powder in them to make the bread look healthy. I will be posting more recipes that have high fiber in them. I will use the list of food above so you can get an idea of how to mix it all together to get the right amount of fiber for you.     

 

There are New Guidelines for High Blood Pressure

 

The new guidelines come from The American College of Cardiology and The American Heart Association. The update happened back in November 2017. I am going to break down the new vs the old. I hope I can inform you on how to lower your blood pressure, as well as knowing your risk.

 

Old Guidelines

Blood Pressure Category Systolic

Mm Hg(upper #

Diastolic

Mm Hg (lower #

Low Blood Pressure

(Hypotension)

Less than 80 or Less than 60
Normal 80-120 and 60-80
Prehypertension 120-139 or 80-89
High Blood Pressure

Hypertension stage 1

140-159 or 90-99
High Blood Pressure

Hypertension stage 2

160 or higher or Loo or higher
High Blood Pressure

Crisis

Higher than 180 or Higher than 110

New Guidelines

 

Blood Pressure Category Systolic

Mm Hg(upper #

Diastolic

Mm Hg (lower #

Normal Less than 120 and Less than 80
Elevated 120-129 and Less than 80
Hypertension
Stage 1 130-139 or 80-89
Stage 2 Greater than 140 or Greater than 90

 

With the new guideline, it will put more people in danger of having hypertension. If you haven’t been to the doctor lately you may want to get it checked out. The reason for the change is because more authoritative studies are showing a correlation between high blood pressure and an increased health risk for high cholesterol, kidney disease, stroke and heart disease. Heart disease is currently the leading cause of death. There are some ways to lower your risk,, but unfortunately, as we age the harder it becomes to control it. Other factors include being obese as well as ethnicity, African Americans and Hispanic are more at risk.

 

Lowering your risk comes down to lifestyle change. Getting plenty of exercises mostly cardio based. Having a health coach guide you in changing your lifestyle will help improve your quality of life. The thing you can do on your own is to decrease your stress, eat a high fiber diet and follow the dash diet to help lower your risk. Unfortunately, you may need to try different styles of exercises and diet to find one that works for you.  The better you keep up with your health the lower the chances of you developing high blood pressure and the diseases associated with them.

 

If you are interested in health coaching go to   adventuretogreatnesshealthcoaching.com for more information and to receive a free week of health coaching.

 

References

Idea fitness magazine

Lelbach, A., & Koller, A. 2017. Mechanism underlying exercise-induced modulation of hypertension. Journal of Hypertension Research. PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults Hypertension

Greek Lentil Salad

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I had this salad on my recent trip to Pacific Grove, CA. It was so tasty I had to try to recreate it and share it with you all. The name of the restaurant is Epsilon if you want to check it out it’s on Tyler st in Monterey, CA.  

IMG_2245

1 cup cooked and cooled green lentils with added salt to taste

2 cups packed arugula

1 medium size tomato

½ cup diced cucumber

½ cup crumbled feta cheese

 

For the dressing

1 tsp olive oil

2Tb lemon juice

¼ tsp smoked paprika

Salt and pepper to taste

Whisk the ingredients  together

 

Combine the lentils, tomato, cucumber and the dressing in a bowl. Arrange the arugula leaves on a plate or bowl and scoop the lentil mixture on top, and crumble the feta cheese on top, Serves 2

If you have cooked too many lentils you can always make a lentil soup the next day.

Roasted Beet, Apple and Pistachio Salad With Lemon Honey Dressing

If you have a sweet tooth this salad is for you. It’s more than sweet it’s its good for you!

Ingredients

A salad for your sweet tooth, or even for dessert

2 medium beets or 4 small ones

1 Tb olive oil

1 medium apple

½ cup pistachios roasted or plain

For dressing

2 Tb lemon juice

1 tsp honey

Pinch of salt

 

Oven at 420 F

Peel the beets and slice or cut them in small pieces, then place them in a single layer on a parchment lined baking sheet and brush them with olive oil. Place them in the oven and roast them for 5 to 10 minutes until still a little crunchy.

Peel and cut the apple in small pieces and whisk together the lemon juice, honey, and salt

Let the beets cool, and mix with the apple in a bowl or plate, pour the dressing over it and sprinkle the pistachios on top. Serves 2

 

I help people all over the world to help them reach their goals. If you are reading this you can get a free month of health coaching all you have to do is go to my website

www.adventuretogreatnesshealthcoaching.com

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