Fight Fat with Food!

Almonds- Reduce cravings; Fight muscle loss, heart disease, and cancer

Beans/Legumes- Burn Fat; Regulate digestion

Spinach- Neutralizes free radicals in your body to prevent aging

Dairy (Yogurt, Cheese)- Prevents osteoporosis

Instant Oatmeal- Provides sustainable energy; Maintains blood sugar levels

Eggs- Build muscle; Burn fat

Turkey- Strengthens immune system

Peanut Butter- Fights wrinkles

Olive Oil- Fights high blood pressure

Whole Grains- Prevent body from storing fat

Berries- Improve balance, coordination and short term memory

200 Reps Workout

Complete 100 reps each of 2 exercises, done back to back with as little rest as possible.

For Example: 10 Woodchops/10 Burpees/10 times in a row.

What is Your Intention?

If you haven't already, make it a point to articulate some goals for the new year. Be clear about what you want, direct your energy into what you want, and you will get what you want.

It's that simple.

Happy New Year.

2 Minute Shrimp Scampi

Ingredients:

-24 large frozen shrimp (peeled and tail off)

- 1/2 cup spinach leaves, chopped

- 1 tsp olive oil

- 1 clove garlic, crushed

-1/2 tsp dried basil

-1 or 2 splashes of hot sauce

- sesame seeds (optional)

Directions:

Mix all the ingredients together in large, microwavable bowl making sure to coat the shrimp well. Microwave for 1 minute, remove and toss again. Microwave for another 1 minute and 15 seconds and sprinkle with sesame seeds if desired.

**Can also be eaten with a whole wheat pasta or rice if you require a bigger meal (I definitely would).... Still only 3 grams of fat, about 100 calories and 14 grams of protein.

Twisting it Out.

At this time of year where superfluous drinking and eating is the norm, a great way to detoxify your body is through any kind of twist. Below are two poses that don't require much balance and can be held for a longer period of time to really feel the benefits. Traditional Sanskrit texts say that twists have the ability to increase appetite, destroy most deadly diseases, and awaken kundalini, a spiritual energy that lies dormant in our body until we awaken it.

Try holding each pose for 60 seconds, bring the spine back to neutral and then move to the other side. You can repeat this as many times as feels good.

Twisted Malasana
- Tones belly
-Stretches groin, ankles and back torso
-Energizes the spine

Half Lord of the Fishes Pose
- Stimulates liver and kidneys
-Stimulates digestion
-Relieves cramps
-Therapeutic for asthma

6 Minute Christmas Baking BURN!

Sometimes there are not enough hours in the day to get a workout in and especially at this busy time of year it can be difficult to burn off as many calories as you take in. Here is a quick routine that you can do in your living room on those days where the gym didn't quite make the schedule:

Complete 3 Rounds of the following 5 exercises at 20 seconds each:

1)High Knees- Running on the spot work to bring your knees up as high as possible.
2)Burpees- Start standing and bring your hands down to the floor, kick both feet out behind you and then quickly back in. From that crouched position bring your hands up over-head and jump as high as you can. Repeat.
3)Split jump- Start with your left foot forward and right foot behind you, bend both knees so that your back right knee almost touches the floor- spring up and switch your legs as you land so that the right foot comes to the front and the left goes behind. Repeat.
4)Push-ups- Ensure you come down far enough so that your arms bend to a 90' angle. Complete as many as you can either on your toes or on your knees.
5)Jack-knife sit-ups- Lay down on the floor with your legs straight and your arms behind your head. Bring shoulders and arms off the ground and at the same time lift your legs in the air so that you can touch your feet. Repeat.
6)Rest

Body vs. Mind : Which is stronger?

"The mind is the athlete; the body is simply the means it uses to run faster or longer, jump higher, hit harder....."