Personal Training, Nordic Walking, and Snow Shoeing

Saturday

Ready for the Day

Thursday

Well... it's good old tasty???


I have a great article for you today from one of my trusted colleagues, Certified Nutrition Specialist, Mike Geary. His recently released book, The Fat Burning Kitchen, has been helping thousands of people make great choices in the kitchen to effortlessly burn fat.  This article is about a specific spice that could help you to burn body fat and get leaner, in an indirect way...

Enjoy!

1 Unique Spice That Beats Abdominal Fat:

Ok, this spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...

You might even call it a "fat burning spice"... in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.

Here are some other benefits of this miracle spice:

*controls blood sugar levels
*helps maintain insulin sensitivity
*a very powerful antioxidant
*may have antibacterial and antifungal properties
*and dozens of other benefits

So what is this miracle spice?

Well... it's good old tasty Cinnamon!

Although cinnamon does not directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner through an indirect link.

Here's how...

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness this to lose more fat...

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

Note: please make sure to consult your doctor before adding any new foods or spices to your nutrition plan if you are taking any medications or have food allergies.
 
Go to the link below to discover over a dozen more unique foods, spices, and weird styles of workouts that help to burn your abdominal fat faster:
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Hope you enjoyed the article.  Adding cinnamon is a simple way to add some healthy spice to your life.  I also highly recommend Omega 3 Fatty Acids as the best supplement for overall health and fat loss.

Sunday

Why your workouts may not be working out!


fun for older people

Provided by Heart and Stroke Foundation
Many people get into fitness ruts and hit plateaus after a few months of doing the same routine. The solution is simple: mix it up. Try these solutions:
Are you coasting on your aerobic activities? 
Repeatedly doing the same walk in the park or jog on the treadmill can sabotage your results. To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you can feel your heart rate increase. (Before starting any physical activity program, check with your healthcare provider first.)
  • Beginner
    Instead of taking your regular walk in the park, add a few hills or increase the speed at which you walk. Start off at your regular pace and kick it up a notch for a minute or two, then go back to your regular pace. Repeat five times.
  • Intermediate/advanced
    Similarly, zoning out on the treadmill by reading a magazine or watching TV will not challenge your aerobic fitness. Ditch the publication or turn off the tube, and then mix in some high-intensity intervals once or twice a week. For example, after warming up for 5 minutes on the treadmill, increase the speed or incline for 30 seconds to 1 minute, then recover with 1 to 3 minutes of easy-to-moderate exercise. Keep alternating for 15 to 20 minutes, then cool down.
Are you doing the same strength workout all the time?
If you do the same strength training routine over and over, your muscles will simply adapt. You're likely to hit a plateau because each exercise stimulates only a limited number of muscles. However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll develop more strength.
For each muscle group, learn an additional 2 to 3 exercises, trying new angles or equipment. (It's best to get instruction from a trainer, but there are also plenty of books and videos you can access to get new ideas.) Expand your strength-training repertoire enough so that you can change your entire routine every 6 to 8 weeks.
  • Beginner
    For instance if you normally do two sets of 12 repetitions with 10-lb free weights (dumbbells), try increasing it to three sets. Or try two sets with 12-lb weights.
  • Intermediate/advanced
    If you are currently using the chest-press machine, try the dumbbell chest press or the bench press with a barbell. In other words, try different machines.
Have you been doing the same-old, same-old?
It's only natural to be intimidated by equipment you've never used or classes you've never taken. But venturing into new territory may be just the ticket to better results. If you've never tried strength training, ask a trainer or a friend to teach you a few dumbbell exercises. if you've shied away from a spinning class, hop on a bike. Getting past your fears also will give you a sense of accomplishment and confidence − and what could feel better than conquering the unknown?
Before starting any physical activity program, please check with your healthcare provider first.
This physical activity column was written by a certified personal trainer and fitness instructor and reviewed by Foundation experts.