Circuit. (do 12- 15 reps of each exercise, then move onto the next without rest.  Do the whole round of exercises then     repeat.)

Ball Chest Press

Shoulder Front and Side Raise

Bent Over Dumbbell Row

Squat With Shoulder Press

Wood Chop

Cross Over Lunges

Hopping Forward and Back for 30 Seconds

Jump Rope 2 Minutes

Fitness tips are great but if you don’t do an actual workout then they don’t get you very far.  Do this routine 2 – 3 times per week.  On the in between days do some sort of cardio for 30-40 minutes.  Increase  the repetitions when necessary.  Pick a weight that is challenging and feel free to ask us any questions!

Adria Ali

In a world where sugar is in literally EVERYTHING; I was amazed when my mom introduced me to Yacon Syrup.  This could be the start to a solution for obesity!  This medicinal root is low glycemic, low calorie, and made of FOS.  The complex sugars in the syrup combat disease and fight bad bacterias that infest our bodies.

LOW CALORIE

This light brown- raw syrup has a sweet taste similar to that of molasses.  2 teaspoons has

• 29 calories
• 7 carbs
• 3 grams of fibers
• 1 gram of sugar
• .16 grams of protein

The key to this syrup is that it’s made up of non- digestible fructoligosacharides. This makes it an excellent choice for diabetics and those watching their weight.

MEDICINAL

The yakon syrup contains prebiotics which feed the friendly bacterias in your colon to aid in digestive heal, and boost your immune system.  This low glycemic sweetener also contains antioxidants because it’s rich in minerals such as

• Iron
• Calcium
• Sodium
• Potassium
• Carotene
• Magnesium
• Vitamin A
• Vitamins B1, B2
• Vitamin C

     Drinking enough water didn’t used to be a challenging task “back in the day.”  In the 1900′s there wasn’t 20 different soda choices, Starbucks, various teas, and smoothies.  It’s easy to see why the general public has strayed from our main source of hydration. 

    Some of the best diet advice I ever received was during a program called “Prism.”  This strict whole food diet stressed water, unrefined sugars, and a balanced diet.  It also had support groups once a week and team leaders to help coach you to a better way of eating.  Through this program I got one amazing tip about water that I keep in the back of my mind….  My coach “Jackie” told us that the first thing you drink in the morning sets the tone for the rest of your day.  If you drink coffee you will crave caffine and flavor the rest of the day.  If you drink soda then your will crave sugar and  carbination the rest of the day.  The list could go and on but these fitness tips could help you stay healthy and aid in weight loss.

• Drink water first thing in the morning (nothing before it)
• If you drink coffee, drink the same amount of water to rehydrate your body
• Drink at least half your weight in H2o
• Tired of water??  Drink 1/4 cup of juice with 16 oz of water for flavor
• Find great water recipes to mix it up!
• Drink 2 bottles of water while working out.  This is a great and easy way to consume water while you are hot and thristy.

    Drinking water is partially habit.  In order to estabilish any habit, good or bad, you must give it time and consistancy.  Start your healthy habit now!

Adria Ali

      While every American eats bad food from time to time; we hope that this isn’t a nightly occurrence.  Sadly, for some, I know it is.  However, these top fast food chains want you to know they are making an effort at keeping America healthy and fit.   There new website called “Yum” which is aimed at eating “balanced meals, exercising, and the law of thermodynamics.”

“Keep It Balanced means making informed choices and combining a sensible, balanced diet with appropriate exercise in order to maintain a healthy lifestyle. The food and beverages you consume put energy into your body and physical activity helps burn these calories. It’s a simple formula: Energy In = Energy Out (source).”

    It’s simple right??  You just consume your 2,000 calorie meal in a balanced way.  Then you hop on the treadmill and run for 3 hours to burn it off right!???  Wrong!  What person do you know that eats a full fast food meal and goes to the gym to burn it off for 3-4 hours? 

Note
All figures are approximate.
They are based on a 150 pound woman.
If you weigh more, you will burn more calories.
If you weigh less, you will burn fewer (source).

    This website also gives you a free months subscription to their online exercise program.  It would probably more beneficial to have the calorie content of the fast food in bold writing so people know what they are consuming.  Low calorie fast food items are also very helpful, yet very few restaurants have actually made this a lasting item on their menu. 

    Our advice….  skip the fast food, eat healthy, exercise daily, and avoid tipping the scales.  Love your body just as others love you. 

Adria Ali

      Everyone notices and loves toned, defined arms.  One of the biggest complaints that both men and women have about their bodies is the back of their arms.  Sure, this has a lot to do with calorie intake, body fat percentage, and muscle tone; However, this area could aways use some awesome exercises to firm up that “trouble area”.  Use this complete Tricep workout to get rid of those flabby arms fast!

1. Bosu Dips-

Position: Place both hands  on the bosu ball, keep feet at 90 degrees,

plant heels onto floor, and dip (8-16 reps; 3 sets).

Progression: single leg.

2.Side Plank Triceps Raise-

Position: Lay on side with palm

facing floor, push up with hand/palm,

raise and lower self.

3.Dumbbell Pullovers:

Position: place neck on flat bench,

keep feet at 90 degrees, reach

back with 15 lb. weight and pull

over head.

Progression: balance ball.

Guest Writer,

 Joyce Khremian

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     About 60-70% of people at the gym are doing something wrong.  Sure, as fitness professionals, we try our best to let them know, but the reality is, we don’t always have the time to correct them.  Another problem is ego, not everyone wants to be told they are doing an exercise incorrectly.  For one reason or another, seeing things in written form (such as this site) allows the reader to absorb the information and make their adjustments.  The point of this article is to help you burn more calories, lose weight faster, and help you move from beginner to expert in no time.

• Holding onto the cardio machine - whether its the treadmill, elliptical or the stair stepper, holding on to the machine takes away the unstable factor.  This one factor can actually aid in TONS of calorie burning.  If you aren’t ready to let go them try using your finger tips instead of a death-grip.

• Wearing bad shoes – How does this translate into calories???  Simple, by wearing worn shoes that fall victim to muscle imbalances, it further aids you body into using certain muscles in your legs.  Wearing good quality shoes forces you to use all the muscles in your legs to maximize calorie burning.

• Listening to slow music – There’s a reason why your gym sounds like a night club!  It’s been proven that fast beats promote exercise at a faster tempo.  So if you are listening to your own downloads, minimize your John Mayor to your Sunday afternoon.

• Not Drink Your Water – No sweating??? Then your not burning!  Increase your water intake so your body can heat to a high enough  temperature to burn calories.  If you can’t heat up then you can’t burn the fat.

• Lifting Too Fast - If you look like you are having convulsions on the weight machine then you’re doing it too fast!!!  In order to get strength gains while lifting weights you must do them at a controlled rate.  A good rule of thumb is to count 2 counts on the push / or pull …. then 4 counts when you are using gravity to release the weight.

• Lack Of Oxygen- too many people hold their breath while lifting or while doing intervals during cardio.  This lack of oxygen slows the Kreb cycle (calorie burning process) and also makes you tired faster.  Oxygen is the key to exercise so use it to your advantage.

• Not Wearing Gloves – Although they may look “over the top” using gloves actually helps you lift more weight for longer.  The added grip, and padding help your arms to avoid burnout due to grip, and forearm strength.  You will be able to burn more calories if you can lift longer.
• Avoiding Classes – classes at the gym were designed to keep your heart rate up for maximum calorie burning.  If you are avoiding taking these classes due to fear then you could be cheating yourself out of losing weight.
• Not Setting goals- Don’t have a goal???  Then you don’t have a destination.  Goals are the key to extended weight loss.  Make several mini goals prer week.  Stick to them and watch the scale go down.
• Create a community- Research has shown that having a comunity around you while exercising and losing weight, is the key to keeping your weight loss on track!  Whether it’s the staff at the gym, the other gym goers, your friends, or a class, people thrive in groups with common goals.  Who’s your community???

Sweat off the weight with these tips to lose.  Even if you know some of these key points, reading and refreshing them in your brain makes them concrete and new again.  Follow them, print them out and put them somewhere you frequently see.  You will be on your path to weight loss in not time!

Adria Ali

      How many people do you know that have the inability to find the source of their weight issues???  They “eat healthy,” work out and take all their supplements, yet they still tip the scales.  One of the largest contributors to weight gain (especially slow, gradual weight gain) is sugars.  If you aren’t aware of them they can cause your weight to soar and your patience for the scale to wain.  This short clip puts America’s growing weight epidemic into perspective. 

Visit msnbc.com for breaking news, world news, and news about the economy

     If you haven’t already heard, there is a huge recall on eggs.  Salmonella poisoning was found to have infected eggs from an Iowa farm.  Now, a second Iowa farm is being recalled as well.  Over 1,000 people have become ill and there is expected to be more with the recent discovery.  The strain of salmonella was discovered Friday.

  Here’s What You Should Know

• The eggs that were recalled fall under the brand names: Hillandale Farms, Sunny Farms, Sunny Meadow, Wholesome Farms and West Creek.
• Eggs were sold between April and August.
• These eggs are distributed to 14 different states: Arkansas, California, Iowa, Illinois, Indiana, Kansas, Minnesota, Missouri, Nebraska, North Dakota, Ohio, South Dakota, Texas, and Wisconsin.
• Most Common Symptoms Of Salmonilla:  diarrhea, abdominal cramps and fever within eight hours to 72 hours of eating a contaminated product.

     America’s food is known for being safe due to screening processes instilled by the government.  So How could our eggs be riddled with disease?  According to the FDA, the salmonella is thought to have infected the eggs by way of rodent droppings.  The droppings then infect the chicken.  Other sources think that that hen may have already been contaminated when it arrived at the plant, due to unclean transportation of the animal.   Lastly, they could have also been feeding the animal tainted food. 

     While the source of the salmonella isn’t clear yet, I wouldn’t recommend taking your chances with eggs.  If you do, check the source of the eggs.  Unfortunately for egg farmers, this will definitely affect their market until the FDA deems them safe once more. 

Adria Ali

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