If you’re looking for easy, healthy recipes that are gluten free and paleo approved, then you’ve come to the right spot!!!   A friend turned me onto the Paleo Diet and I am now on a mission to banish ALL gluten and find the best paleo recipes to share with our awesome followers!  Today’s fitness tip is a recipe for Egg Cupcakes.  It’s easy, fast, cheap and fun.  One of the best “on the go breakfasts” so add it to your recipe book and share it with your friends and family!

PREP TIME: 15 Minutes

Cook Time:  20 -25 Minutes

Servings:   6 -8

Ingredients 

• 10 – 12 Eggs  (or egg whites)
• 1 green onion
• 2 zucchini
• 8 slices of bacon ( we prefer turkey bacon)
• 1 cup of roasted red and yellow peppers
• 4 cups of spinach
• Black pepper to taste

Instructions

1. Preheat oven to 350 degrees.  Grease muffin pans with coconut oil or spray with olive oil.
2. Whisk all the eggs together in a bowl.  Add black pepper also.
3. Put green onions, zuchini, bacon and peppers into a food processor and process into finely chopped mixture.  Add the mixture into the eggs.
4. Next, add the spinach into the food precessor, finely chop.  Add this to the egg mixture.
5. Mix the egg mixture well.  Using a 1/4 cup fill each spot in the muffin pan (makes 18-20).
6. Bake the egg cupcakes for 20-25 minutes or until the eggs are set in the middle.

Use this easy paleo recipe to get a jump start on your day and your week.  Try making these on Sunday night.  Then place in a container and use them as low carb snacks and easy healthy breakfasts.  Don’t forget the “print link ” so you can share it!

” We Love Helping You, One Tip At A Time.”

Adria

CPT, BS, CES, PES

33 billion dollars is spent yearly by Americans trying to lose weight.  Even if the diets are successful 95% of the dieters will put the weight back on.  One of the biggest complaints by people trying to shed weight is ” I never feel full.”   Researchers have honed in on this factor and scientists may have pin pointed some the key to fighting  the “battle of the buldge.”

A hormone called ghrelin released in your stomach and your intestinal tract which  signals your brain and compels you to eat.  However, you can supress this hormone by eating certain foods to keep the ghrelin at bay and stay full.

This is where our title comes in.   If you knew which foods to eat to keep yourself full and aid in weight loss, would you eat them???

Which Foods Should You Choose To Stay Full ?

PROTEIN, PROTEIN, PROETIN!!   Oh and don’t forget the fiber.   I advise my clients to fill up on protein every 3-4 hours.   From a scientific stand point, eating through out the day keeps your ghrelin levels low so that you can control what you eat.

The weakest point of the day is usually night time.  People hit the snacks late.    My solution is to fill your body with a protein shake that is low in carbohydrates BEFORE you hit the cabinet.

Since I’m gluten intolerant and sensitive to dairy I use the Jarrow’s Brown rice protein shake.  Another option that I recommend to clients is Isopure which is low in carbohydrates and calories.

Use the science and this fitness tip to help you fight the urgde to overendulge.  The leaner you is just around the corner so keep reading!

Adria Ali

BS, CPT, CES, PES

Try my outdoor workout:

Front Shoulder Raise

We admit that not all fitness inventions are created equal.  Some are fun ideas with little to no effect on the body.  Others, can really make a different in your fitness goals and create some amazing results.  Click through the products below, and view some new and some old ways to get in shape.

Start your workout the minute you wake up!  When the alarm clock sounds.  You must preform 30 reps for the clock to shut off.  Chances are you will either finish the 30 repetitions or use your groggy frustration to throw it out the window.  Neighbors beware.   _Lightinthebox 

If you’ve been searching for a way to ride your  bike to work and carry your suitcase, then this is it!!

The Tato bike has the added convenience of a cage that snugly fits many briefcases or laptop bags in the center of the frame. You could even add on one of these Travel Trac Book Caddies to get work done while you ride. Actually, on second thought, you might want to skip the book caddy if you are concerned about staying alive. $1,500 — (source).

Anything that allows me to get more workout gear into my life is always a plus!  This fashionable couch doubles as a punching bag set up.  So for those who don’t always have time to make it to the gym, you can lift the red cushion, and get started on your workout instantly.  This would be perfect for the busy executive with a lot of anger and frustration during the day. Tobias Fraenzel

When you start your day, the first thing you should do is rush to your computer to analyze your weight.   The Wifi scale sends the info directly to your data base to be stored and charted.  The beautiful aluminum and blue scale beams your weight back at you in a soothing blue glow.  You can view your progress via your computer or iPhone.   Just make sure you don’t leave weight loss data sheet open at work.  $164.99 — ThinkGeek

Forget taking your exercise bands to work, attaching this equipment to your desk allows you to preform 120 different exercise variations for your upper body and abdominal muscles.    We recommend keeping your clothes on at work while performing these exercises.  89.95 – Skytel 

The Hand Fitness Trainer is said to help people avoid the pain associated with carpal tunnel, tennis elbow, and tendentious.  The device slips onto the hand like a glove and creates resistance when the hand is opened.  Personally, I used to make these when I was doing my hours to become an occupational therapist.  I have seen these do wonders for people with carpal tunnel!     $39.95 — Hammacher Schlemmer

Forget going to the gym after work, get started as soon as you punch the time clock!  This treadmill / desk is rolled into one.   The dangers of sitting have been publicized year after year.  Using the treadmill at work instead of a seated desk could be the answer.  Keep in mind that doing this type of exercise while on the job could call for a wardrobe change.  Ditch the shirt and tie and opt for some warm-ups.   $4,199 — Steelcase

 Fitness inventions are meant to open your eyes to new ways to get in shape.  Whether you visit the links above to buy these products or found them funny, these are great way to work fitness into your daily life.

Adria Ali

Fitness is better when it’s seen on a daily basis.  Using images to is a great way to stay focused on your goals.  Here are some of our favorite tumblr finding.  You can also print this post and hang it on the wall in your office or spread the love with our pinterest link, facebook “likes,” and email it to a friend.

Jillian Michaels With The Combination Move

Get On The Ball With Jillian Michaels

New Day, New Goals

Exercise In A Nut Shell

Get On It!

Get Started!

We hope that these motivational tumblr pictures brighten your day and get you moving.  ”We Love Helping You, One Tip At A Time.”

Adria Ali

BS, CPT, CES, PES

Shoulders have been the “forgotten muscle.”  Men avoid them because they think their shoulder are “big enough,” and women avoid them because they don’t want to “look bigger.”   Shoulder exercises should be at the top of your list if you are trying to look lean.   Think about the shape of a lean figure, the physique always starts at the neck and shoulders.  Then the eyes scan down to the rest of the body.  In a sense, the shoulder are one of the first things people see when they look at you.   Shoulders also define the proportion of your body.  The wider your shoulders are, the smaller your waist will look.  It’s an optical illusion,  but it’s one that works EVERYTIME.   The same thing goes for  hips, if you had always be plagued with huge hips, it may be time to make them fit in.  Working on your shoulders and adding a little muscle will help even out the dimensions of your hips.

Ball Shoulder Press 

While sitting on a ball or chair, with dumbbells in each hand. Position your arms at shoulder level as shown, and then press upward to the ceiling. Repeat 10 times. Try to do 3 sets.

Reverse Shoulder Fly – Back of shoulders (Rear Delts)

    Sandra Bullock is known for her accomplishments on screen, her polished look, and her classy style.  She’s not part of the celebrity diet train, pushing new and better diets, supplements, and brands.  She’s committed to keeping her weight off and stable by working out 1 hour a day, 6 days a week.  One of her training secrets, along with Anne Hathaway, is not a particular machine or crazy diet pill, but rather a person …. Simone.

Simone De La Rue , Body by Simone,  is a dance class which uses high energy cardio moves, mixed with light weight training, yoga, pilates, and body weight movements.

Self Magazine got the inside scoop on three of the exercises that he uses to slim and tone the celebs.   Use these exercises to keep yourself red carpet ready all year long.

 

Sandra Bullock’s Leg Workout

 

1. Glute Burn
Lay on your belly and bend your knees so that your heels touch with feet flexed in a frog position. Your knees will be pointing away from one another. Squeeze your glutes as you raise your heels towards the ceiling and lower down, making sure to engage in your core to protect your lower back. Repeat 3 sets of 10 reps (This one is oddly difficult).

2. Kickbacks
Start on all fours, with your fingertips facing forward, away from the body. Engage your abs so that the navel is back towards to spine. Bring your right knee to chest keeping everything parallel, then kick back the leg (staying parallel) with foot flexed and then bring the knee back into the chest. Do 40 reps and repeat on the left leg to feel the summer burn!

3. Inner Thigh Squeeze
Sit down in a chair. Grab a small Pilates ball (or a kid’s dodge ball works just fine) and place between your legs. Firing from the inner thigh, squeeze the ball and release. Repeat 3 sets of 10, at the end of the last set, hold the contraction for 20 counts (source).

If you had to choose one color to promote weight loss, what would it be???   Some would choose red, others orange, and the rest might settle on yellows and greens.  However, research shows that the ONE COLOR that is best for weight loss is actually BLUE!!  The color blue and weight loss can go hand in hand around your house in many different ways.

Color Therapy Fitness Tips

• Blue is the least appetizing color.  So eating your food on a blue plate has been used for years to keep people from over indulging.
• If you think about the color blue, it becomes evident that humans shy away from this color because it is a signal of poison (in vegetables), and bacteria such as mold.  Look at this picture and tell me if you’d want to eat it.

Blue Eggs on Toast

• Watch what ABC news had to say about the color of your plate and the food you eat.  They have some interesting facts to add to weight loss and color therapy.

• Change the color of the light bulb in your fridge to a soft blue light.  The soft light will fill your fridge with the least appetizing color and help you to control those late night bindges.
• Use a blue table cloth to make every meal controlled.
• Fill your dinning room with pictures that contain the color blue.  These subtle hints will play a role in your appetite.

Sure, these fitness tips may sound a tad odd, but using using colors that your body already regards as “poison” of “less appetizing” could be something you’ve overlooked for years!!!   All you have to do is think about some of your favorite restaurants and restaurant chains, what color of plate do you get served on?  What color is the inside and outside of the building?  Do you see any blue in sight??  Probably not!!!  That’s because they already know that blue is the least appetizing, while white is the most.  If you love this fitness tips, share with all your weight loss buddies, they’ll be glad you did!

Adria Ali

BS, CPT, PES, CES

I generally have to take a daily allergy pill.  I use them for seasonal allergies as well as my food allergies as a precautionary measure.  However, I worry about becoming dependent on them and the possible side effects that long term use could have on my body.  I recently started testing out a natural supplement in hopes that I could eliminate my expensive seasonal allergy pill.

AllerDx made some huge claims on the bottle.  In disbelief, I took the pill and waited for the promised results.  At the time, I was struggling with inflamed sinuses and a post nasal drip that was really affecting my daily activities.

Here’s What the Bottle Promises

• Clinically tested to restore nasal airflow within 10-20 minutes.
• Calms histamine reactions.
• Non- drowsy and stimulant free. 

CLINICAL STUDIES
AllerDx has been tested in two randomized, crossover, placebo-controlled, double blind clinical trials. One was a 3-day study and the other was a longer one month study.  Each trial included 20 subjects with histories of seasonal environmental sensitivity. Study results showed that within 15 minutes, the subjects that received AllerDx began to show significantly improved nasal airflow compared to subjects that received placebo.   I will admit that I love the affect that an allergy pill with a decongestant can have on my nasal passages.  However, I don’t feel as though the stimulant is good for my body or my mood.  I end up being slightly edgy (not a positive affect) (source).

 

After testing out the pills I was convinced!!!  They did exactly what they said, they cleared up my nasal passage with in 10-20 minutes.  It was amazing!  I could breath easier, I wasn’t drowsy from the pill or hyped up from any sort of stimulant.

To test the pill further, I used it on my mom.  Then again on my brother (the worst of the bunch).  Both gave it stunning reviews as well!    For pregnant women who are struggling with seasonal allergies but can’t take normal medications, this is a great natural cure for allergies.

The best part is that these pills are CHEAPER then my over the counter allergy pills.  I usually pay about a dollar per pill.  The bottle contains 60 pills, a total of 30 days.  AllerDx is priced at  21.95 online with 4.95 shipping.  That’s still cheaper then my other pills.

Overall, I would recommend these to anyone who is looking for a natural cure for allergies, hates the side effects of allergies pills or is pregnant and wants to avoid stimulants and additives while pregnant.    If I were to rate these pills on a scale of 1 -10 I would give them a 9.  Definitely worth the money!  If you know people who suffer from allergies, pass this fitness tip article on to them.  They will thank you later!

Adria Ali

BS, CPT, CES, PES