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Month: August 2015

Groin Hoppers: Exercise Tips

If you’re looking for a core exercise that will have your heart rate rising, groin hoppers is the perfect exercise to add to your workout. This exercise demands energy from the full body while exercising the core. Make sure while performing this exercise to fully jump the feet out to starting position and keep the hands firmly placed under the shoulders. 

Main Muscles Used:

  • Core 
  • Hip Flexors
  • Shoulders

Stabilizing Muscles:

  • Back
  • Glutes

 

Easy as 1-2-3 Hummus : Tasha’s Kitchen

 hummas-4

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

I Always need to have a go to snack around that I can turn to when Im hungry mid day, or even between dinner and bedtime. I love making hummus because it’s very nutritionally dense, tastes yummy, and is so easy to make. So grab your blender and food processor and here we go.

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Ingredients:

  • 1 can chick peas
  • 1 tsp salt and pepper (or to taste)
  • 1 tsp curry powder
  • 1 small red pepper, or yellow, or orange. (sometimes I use some zucchini or a small amount of cucumber if I don’t have peppers)
  • 1 clove garlic
  • juice of half a lemon, or 2-3 drops of lemon essential oil

Directions:

Drain the chick peas, leaving a little bit of liquid left to make the blending easier. Place all ingredients in your blender of food processor and blend it up!

You can dip so many things in hummus! Enjoy!

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Seated Lateral Raise: Exercise Tips

Whether you’re a beginner or advanced in your weight lifting, training the shoulders is key for avoiding injury and creating definition in the upper body. When performing the seated lateral raise, make sure to sit up straight, roll the shoulders back, lift the chest and keep the core tight. Have fun!

Main Muscles Used:

  • Deltoids
  • Core

Stabilizing Muscles:

  • Upper Back
  • Traps

 

Delicious Zucchini Cake : Tasha’s Kitchen

zucchini-cake-4Vegan, Wheat free, sugar free.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

I’ve had a large amount of zucchini around lately. I wanted to make a zucchini cake that was easy to throw together, had short bake time, and healthy. So here it is, I’ve achieved all those requirements-and or course it tastes amazing! It stores best in the fridge and tastes great on its own, although it would be great with an ice-cream, whipped coconut cream, or homemade icing made with coconut butter and honey.  It’s so heathy that you could not only eat this for a desert, but for a snack, or even breakfast!

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Ingredients:

  • 1.5 cups sprouted spelt flour
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1tsp vanilla
  • pinch or salt
  • 1 cup grated zucchini loosely packed
  • 3/4 cup banana milk (banana blended with water)
  • 1/2 cup xylitol
  • 2 packets stevia
  • 1/4 cup melted coconut oil
  • Optional: add raisins or chocolate chips

 

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Directions:

Place all dry ingredients in a medium bowl. Add the wet ingredients and mix well. Add the grated zucchini and mix it in gently.

Place in smaller rectangle, or square baking pan. Bake at 350 for about 17-20 min depending on your oven. It’s done when it’s golden brown, and a knife comes out clean.

Enjoy this cake any time of the day!

 

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Walking Ab Pull: Exercise Tips

Getting creative when training the abs is one of my favorite things to do. I rarely do the same exercises on a weekly basis. I love to incorporate the whole body to work as many other muscles as possible while targeting the abs. When doing the Ab Pull make sure to  keep your lower abs tight, your hands under your shoulders and your hips inline with your shoulders. Good luck!

Main Muscle Used

  • Transverse Abdominals 
  • Shoulders
  • Hip Flexors

Stabilizing Muscles

  • Back
  • Glutes 
  • Quadriceps 

 

Sprinting Workouts

Daily-Routine-Ready-Set-Go

If you are looking for a simple way of conditioning your body, sprinting workouts are about as straightforward as they come! But don’t be fooled into thinking these workouts won’t be effective just because they require only limited technical ability. Running sprints, if done correctly, will leave you gasping for breath—or potentially over the nearest garbage can. Thankfully, the results are worth it! Think you are strong? Keep reading…

The Wall of Success: Medicine Ball Workout Video

Beginner 30-45 seconds

Intermediate-45-60 seconds

Equipment: Medacine ball

Repeat workout 1-3x depending on fitness level

  • Wall balls
  • Mountain climbers
  • Air squat
  • Ball slams
  • Side lunge with ball reach
  • Reverse lunge with over head ball hold
  • Crunch with wall slam

 

Warm Szeshwan Bean Salad : Tasha’s Kitchen

schezwan-beans-2 Dairy Free, vegan option.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

I found the most lovely green beans I’ve ever seen the other day! I mean, I was pretty excited about these beans! I particularly like beans when they’re cooked just enough so they still have that crunch to them, not too soggy, thats when they’re overcooked for me. This is a really simple, fast dish you can make for a lunch or dinner when you only have 15 min. I generally love salads for lunch or dinner. I rarely get tired of them, unless I just feel like something warm instead of cold. So I make this when I have that warm craving! I hope it satisfies your cravings too.

Ingredients:

  • As many green beans as you like (I used about 2 cups chopped)
  • 1 tsp red chilli flakes
  • 2 cloves minced garlic
  • 1 TB coconut sugar (or your favourite sweetener)
  • 1/4 cup coconut aminos ( like soy sauce, or tamari-which you can use if you like)
  • 1 TB coconut oil for stirfrying
  • Optional: add cooked chicken or your choice of protein
  • As much mixed greens and fresh chopped veggies as desired.

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Directions:

Chop and mince everything so it’s ready to go. Starry everything in a pan for about 5 min, until the beans are still crisp, but slightly tender.

Serve over a bed of greens to make your warm salad.

YUm.

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Tips For Your Upper Body Training

strong-girl

Think about how much your upper body moves in a day, and it’s pretty clear why upper body workouts are so important to your body’s overall health. Even if you work an office job and sit at a desk all day, your core, back and arms are going to be performing some form of movement and thus need to be strengthened. It’s amazing how much we determine someone’s fitness level from how their upper body looks. We’ve all seen the jacked guy at the gym with skinny little chicken legs, therefore we can agree that a balance between upper body and lower body workouts is key. Read more here