One of the focal points of nutrition that we focus on in our dietary plans at BOOTCAMP 619 is phytochemicals. There are non-nutritive plant chemicals that have properties to fight and prevent diseases. There are over 1,000 phytochemicals which are known. As part of a healthy diet, these power foods can act as anti-oxidants, fight bacteria, and stimulate enzymes which reduce some hormones, such as estrogen, which make one more prone to cancer. By incorporating more fruits and vegetables, particularly green, leafy ones, you can ensure getting more phytochemicals in your diet.
Here is a meal that is a sure-fire way to get more phytochemicals in your diet:
Combine first 7 ingredients in a bowl and marinate 30 minutes. Heat oil in a heavy skillet or wok over medium high heat. Add tofu mixture and stir-fry 3-4 minutes. Add remaining ingredients and stir-fry 3-4 minutes or until carrots are tender. For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.
A summer trip is easily one of the most anticipated events of the year. The chance to get away from work and to relax with your loved ones is priceless.
With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day!
But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.
Tip One: Have a Plan Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.
A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.
Tip Two: Make Exercise a Must So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym; rather the vacation workout can be a relaxing and enjoyable experience.
Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.
Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.
Tip Three: Maintain Your Metabolism When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.
Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.
Tip Four: Eat Smart While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).
Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.
Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.
Experts actually suggest that antioxidants can help slow the aging process by reducing the daily cell damage done by environmental pollution and time. Vitamin E has been linked with a lower risk of heart disease. Some other nutrients that are helpful in protecting against age related disorders are selenium, cartenoids, flavinoids and some amino acids. Antioxidants such as vitamins A, C, E, beta carotene, and selenium, along with minerals such as zinc and magnesium, have been shown to boost immune resistance. To ensure a good bill of health, it is important that you have to make sure that you’re getting the right amount of these antioxidants each and every day, from a variety of fruits and vegetables in your daily diet to nutrition supplements.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.
According to a Chinese legend, tea was invented when an Emperor of China was drinking a bowl of hot water when the wind blew and dropped some leaves from a nearby tree into his drink. When the water changed color, the Emperor took a sip and discovered it to be delicious. Tea does not just taste good; it has a lot of amazing properties. Green tea, in particular, is praised for its health benefits. * Helps prevent cancer: EGCG, an antioxidant in tea, inhibits the growth of new cancer cells and is also thought to kill some existing ones. * Lowers bad cholesterol * Stops formation of blood clots which can lead to stroke or heart attack. * Reduces high blood pressure * Lowers blood sugar and helps prevent type two diabetes * Destroys free radicals that cause aging * Boosts immune system function * Antibacterial and antiviral properties that can aid in recovery from colds and flu
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.
When it comes to your body, change in your workout equals challenge. By challenging your body, you will lead to improvement. Variety is not only the spice of life, but also the key ingredient to progress.
It is very easy to get lulled into the same routine in the gym. We are often drawn to perform the exercises that we are familiar with or use the machines that we have already learned. However, the body often adjusts to the routine and we lose the results that we felt initially. To keep improving your body and health, you should add variety to your workout.
There are many ways to achieve this.
Vary Your Cardio Exercises
Try changing up your routine by doing different types of exercise. Try using the stair climber one day and taking a step aerobics class the next. Whatever you are doing, make sure that you remain at a level that you feel you are achieving fat burning. By continually challenging the body with different types of cardiovascular exercise, you can keep your body in a constant, positive state of fat burning.
Change Length and Intensity Levels
Try exercising at a lower intensity level for a longer period of time for a few weeks and then switch to a higher intensity level for a shorter period. By doing this, you could challenge your endurance and burn fat by exercising for a longer period of time, such as 45 minutes to an hour or build your cardiovascular health by exercising for a shorter period, such as 20 to 30 minutes at a high level.
Exercise First Thing in the Morning
If you are tired of your workouts on the way home from the job, try waking up early and going to exercise before going to work. It is a great way to start the day and can get your fat-burning engine started early. It is shown that the body continues to burn fat for a few hours after a good workout. By combining an early workout schedule with a pyramid-style nutritional plan that peaks your caloric intake at mid-day, you may be able to use your food more efficiently and burn more fat.
Warm Up and Cool Down
It is important to make sure that your body is ready for your workout. Make sure to ease up to your target heart rate by warming up before your begin exercising. The time that you spend preparing for or cooling off from your cardio workout should be added on to your regular plan. By warming up, you will make sure that your body is already at a fat burning level by the time you start your routine.
By warming up prior to strength training, you will improve blood flow and muscle contraction.
Eat Smaller, More Frequent Meals
Food is fuel for your body. You need to burn it all day long to get the best, most efficient results. By eating less frequently, you are more likely to be in caloric excess, which leads to fat retention. Instead of the traditional three meals a day, try eating five or six. You will not feel as hungry when you eat and are less likely to eat in excess.
These are the basics of challenging the body. It is very easy to slip into a “routine.” They can be important points for beginners to know and for the more advanced to be reminded of!
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.
Spinach is one of the lowest cost sources of nutrition you can give your body with 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach.
Every serving gives you folic acid, manganese, beta-carotene, protein, lutein (a potent anti-oxidant), magnesium, vitamin C and vitamin K.
If you don’t like raw or cooked in the traditional American style, try it the way the Japanese do. Lightly steam the spinach (not too much – you can loose a lot of nutrients by cooking it), remove some of the moisture; add ground sesame and a little soy sauce.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.
Building a solid core is a great way to improve your abdominal muscles and overall body strength. However, the legs are a key component to your strong midsection.
Try adding a braced squat to your core workout. Stand with your feet shoulder width apart. Hold an appropriately weighted plate in front of your body by extending your arms, keeping your hands at the 3 and 9 position on the weight. Keeping the arms straight, slowly lower your body as much as possible into a squat. When performing a squat exercise, always remember to keep the back straight and well-supported. Hold the squat position for four seconds and return to the start position. Try two sets of 10-12 reps with a minute of rest in between.
One of the focal points of nutrition that we focus on in our dietary plans at BOOTCAMP 619 is phytochemicals. There are non-nutritive plant chemicals that have properties to fight and prevent diseases. There are over 1,000 phytochemicals which are known. As part of a healthy diet, these power foods can act as anti-oxidants, fight bacteria, and stimulate enzymes which reduce some hormones, such as estrogen, which make one more prone to cancer. By incorporating more fruits and vegetables, particularly green, leafy ones, you can ensure getting more phytochemicals in your diet.
