By admin | March 10, 2010
Submitted by Advanced Workouts Blog
Okay, so I admit it — I don’t actually sell this workout on AW. So why am I featuring it on my blog? Yep, you guessed it–it’s just that good!
Shiva Rea’s flowing vinyasa and trace dance workouts have caputed the soul and bodies of millions of yoga fans, but her latest DVD tops them all. Broken down into multiple 20-minute workouts, each segment features different range of motions and exercises to work every aspect of your spirit and body.
The Matrix feature on this DVD is incredible; from this menu, you can select as many or as few workout segments as you wish to create a routine purely specific to your needs. Or, if you prefer, you can go with one of the six pre-set practices, all about 40 minutes each (one is 51 minutes).
The energizing, stress-relieving, and soul-reviving practices on this DVD include:
Solar Meditation — 5 minutes
Lunar Meditation – 5 minutes
Earth – 20 minutes
Heart-Air — 20 minutes
Water — 20 minutes
Shanti — 20 minutes
Fire & Water — 20 minutes
Fire — 20 minutes
Chakra Namaskar — 20 minutes
Core — 7 minutes
Forward Bends — 6 minutes
Shavasana — 5 minutes
Complete, effective, challenging (Shiva does some moves which leave me in awe, and I’ve been practicing yoga for eight years), this DVD has rapidly become one of my favorites. Just this morning I revisited the Water workout, and could feel my grateful spine opening, healthful fluid recharging in just the right places as I worked all aspects of my torso, legs, neck, back … Ahhh … Pure Bliss.
There’s a huge amount of practice on this DVD, for only $14.99 I expected much less–but not so. Complete in and of itself, if you only own one yoga DVD, this one should be a top contender.
By admin | March 6, 2010
Submitted by Advanced Workouts Blog
We’ve Got Ruah!
The art of building lean muscle mass has proven to be so highly effective, with so many benefits, that new workouts are always a welcome treat. Just added to Advanced Workouts online catalog is the latest in thorough, straight-forward, yoga-style fusion:
Ruah Mind Body Movement.
Included in the lineup is
Even in the Warrior and Release workouts, Suzanne’s modifications for pregnancy (or simply if you want to make the workout less advanced) shows excellent tips and cues. Adding to the line of other fabulous workouts such as Cardio Barre and Squeeze, the Ruah DVDs add excellent (and necessary) lenghtening and stretching moves to your fitness routine, all while building lean muscle mass.
By admin | February 22, 2010
Submitted by Advanced Workouts Blog
This Good?!!! The results of this study are incredible!
Advanced Workouts has selected only the “best of the best” kettlebell workouts to ensure safety in form as well as incredible, deep-level results. Instructors included in our line-up are kettlebell guru
Phil Ross, his lovely wife
Amy Bento Ross, plus well-known instructors
Lauren Brooks,
Angie Miller, and
Gin Miller:
By admin | January 24, 2010
Submitted by Advanced Workouts Blog
AeroSpace NYC Rocks!
There’s nothing like rounds upon rounds of punches, intense jump rope routines, and fluid moves to make you feel like a tough fighter! Yet at the same time, we all want to feel graceful and elegant. The
AeroSpace NYC workouts have been long-standing bestsellers because they combine the best of both worlds. Created by former champion boxer and international fitness expert Michael Olajide, Jr. and former ballet dancer and spa innovator Leila Fazel, the AEROSPACE workouts combine the most effective workout techniques from professional sports with a luxury spa to offer a total fitness solution for the mind, body and spirit.
Aerospace is getting ready to film an informercial and they’re looking for testimonials from customers. Do you have a comment, success story, or blurb you’d like to share with Aerospace? If so, please email m (Jen) at info [at] advancedworkouts [dot] com with “Aerospace testimonial” in the subject line. Include your name, email address, and comment, and I’ll pass the information on to Leila. Your comments may also be used on Advanced Workouts web site (with your permission, of course)!
By admin | November 26, 2009
Submitted by Advanced Workouts Blog
Up until now, I merely thought I was weird
(no comments, please!) Anyway, rather than weird, I’m actually a “flexitarian.” According to
Wikipedia, “Flexitarianism is a semi-vegetarian diet focusing on vegetarian food with occasional meat consumption. A self-described flexitarian seeks to decrease meat consumption without eliminating it entirely from his or her diet.”
I was always a huge meat eater; as an avid fitness buff with weight lifting as my primary focus, protein was an essential part of my diet. However, as I began to follow my intuitive spiritual path, I became unable to eat meat. I’m literally nauseated at the thought of consuming animal flesh; it bogs down my system, causing me to feel sluggish and off-kilter. Beef was the first to go, then pork, then poultry. The only animal protein I can consume wholeheartedly is seafood (go figure). Once in a great while I’ll have a piece of lean chicken or turkey, but only when my body is screaming at me in loud, insistent tones: give me some animal protein already! When I’m on a particularly intense strength training rotation, this type of complete protein becomes necessary.
That’s not such a big deal, right? Vegetarism is gaining popularity in the mainstream; people veto meat all the time. No biggie, there are a wealth of adequate substitutes.
But here’s the kicker: I’m lactose intolerant and have a wheat allergy. Ug. Okay, so that makes eating difficult. My choices are vegetables, fruit, soy, more vegetables … and chocolate cake. Wait! Never mind. The flour will send my stomach into emergency-room spasms, so forget the cake. Oy vey, what’s a gal to do?
Complete proteins (also called “high quality” or “whole proteins”) contain the correct amount of all 22 of the amino acids necessary in our diets, including the nine essential amino acids which our bodies aren’t able to produce on their own (tryptophan, leucine, lysine, methionine, phenylalanine, threonine, valine, isoleucine, and histidine). The primary source of complete proteins are animal-derived (meats, dairy products, fish, eggs). Since I’m lactose intolerant, I have to rely on fish and eggs as my main source of complete protein. It’s necessary to incorporate the nine essential amino acids into a daily diet in order to achieve maximum nutrition and body functioning (particularly for someone such as myself, who’s quite addicted to her barbell). So, I have to be diligent to be sure I’m giving my body exactly what it needs. I can only eat so much seafood and eggs, though, before I really get sick of the stuff. That’s when my creativity must step aboard and take over, like a gruff and insistent pirate commandeering one of the Queen’s ships.
I’ve always been a fan of protein combining, which is the art of mixing incomplete proteins (such as found in vegetables, grains, legumes, seeds, and nuts) with other incomplete proteins to form … yep, you got it. Complete proteins! However, as I said before, my challenge is not only lactose intolerance but also a wheat allergy, so I’m always on the lookout for wheat-free food alternatives that provide a source of protein easily combinable with other sources. A few dietary staples in my cupboard are amaranth, buckwheat, and soy, although I try not to lean too heavily on soy due to the theory that too much of it may effect the thyroid.
Amaranth seed has a decent amount of lysine and methionine, which are two of the essential amino acids not usually found in grains. One-fourth of a cup of amaranth flour contains eight grams of protein (I buy Bob’s Red Mill Organic Amaranth), versus one-fourth of regular whole wheat flour, which contains only four grams of protein. Additionally, amaranth grain has seven grams of fiber per quarter cup and contains a decent amount of calcium (80 mg), iron (five times more than wheat), phosphorus, potassium (170 mg), vitamin A and vitamin C. I’ll often use amaranth with corn or brown rice, because by combining these food items I get a high-quality, complete protein.
Buckwheat, contrary to popular belief, isn’t a cereal grain—it’s actually a versatile fruit seed that’s often a perfect substitute for wheat. It’s high in flavonoids, particularly rutin; according to The World’s Healthiest Foods, “Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants.” (1) Buckwheat is fairly high in the essential amino acid tryptophan, so it makes an excellent source for protein combining.
Other tips and tricks I’ve learned over the years to get adequate protein without wheat and diary include corn tortillas and black beans, peanut butter on Food for Life’s Wheat & Gluten Free Raisin Pecan Bread, and humus dipped in Carb Counter’s Wheat Free Pita Chips. A favorite snack is Lundberg’s Tamari with Seaweed Organic Rice Cakes with sesame seeds or peanut butter. The immense health benefits of seaweed is another added bonus.
Complete proteins are an essential part of a healthy diet in order to maintain proper muscle structure (they’re particularly crucial to help aid in recovery and growth after weight training), along with supporting the normal biological functions of the body. Even in special circumstances such as mine, it’s not difficult to incorporate enough complete proteins in the diet—with a dash of creativity thrown in for good measure.
(1) George Mateljan, The World’s Healthiest Foods, http://whfoods.org/
By admin | November 19, 2009
Submitted by Advanced Workouts Blog
Why do we think we can improve the nutritional benefits of pure, undiluted nature? The earth knows what’s best for our health and well-being, yet we continue to genetically modify Mother’s gifts in profound and absurd ways. We alter and shift components, adding chemicals and colorings and preservatives, all in the name of flavor and marketability. (Think of Heinz EZ Squirt Funky Purple ketchup—yipes!) If the average person were to limit their additives to those found in nature—luscious and aromatic herbs, for example—many would soon realize that the taste of artificial ingredients is suddenly unappetizing.
Referring to nutritional value, categories of whole foods include fruits (not fruit juices), vegetables, whole grains, non-homogenized milk, and nuts. Whole foods are pure and nutritious, not processed or refined. They’re free of artificial flavorings or colorings, chemicals, or other additives which can be a risk to our health. Not all natural and nutritious foods are whole, however. A great example of a food that can certainly be healthy, but not whole, is apple juice. Because it’s only part of the apple, it can be a natural food (if unnecessary sugars aren’t added) but is not considered a whole food.
Eating a diet rich in whole foods is essential for a healthy and balanced lifestyle. Maintaining the original structure of a food ensures the highest concentration of vitamins and minerals, and also aids in the body’s absorption of these important dietary elements. When additives are introduced to foods, altering their natural structure, the quality of the nutrient can be compromised. Additionally, some preservatives and chemical additives inhibit the body’s absorption of nutrients. When a diet is pure, as free from man-made additives as possible, the result is increased vitality and enhanced body function, among many other health benefits. “Diets rich in whole and unrefined foods, like whole grains, dark green and yellow/orange-fleshed vegetables and fruits, legumes, nuts and seeds, contain high concentrations of antioxidant phenolics, fibers and numerous other phytochemicals that may be protective against chronic diseases.” 1
One of the primary reasons our current culture has, in general, neglected the benefits of whole foods is due to consumerism. “A banana or potato cannot significantly change its structure. But any processed food can be changed overnight to correspond with food fads. You can even rejigger bread along Atkins lines.” This means that the “loudest foods in the market” tend to be highly commercialized and processed foods (often sporting bright colors and ridiculous shapes). With mind-blowing advertising budgets and catchy jingles to attract consumer attention, the “poor whole foods just sit there silently.”2
Let’s all begin to take the next step toward evolutionary awareness and start a whole food revolution!
1. A Diet High in Whole and Unrefined Foods Favorably Alters Lipids, Antioxidant Defenses, and Colon Function by Bonnie Bruce, DrPH, MPH, RD, FACN, Gene A. Spiller, PhD, DSc, FACN, CNS, Leslie M, Klevay, MD and Sandra K. Gallagher http://www.jacn.org/cgi/content/full/19/1/61
2. Michael Pollan, a journalism professor at the University of California at Berkeley and author of the bestselling book The Omnivore’s Dilemma, as quoted on Dr. Andrew Weil’s website, http://www.drweil.com/drw/u/id/ART02840
By admin | November 19, 2009
Submitted by Advanced Workouts Blog
As the holidays begin to creep up, most of us are thinking about the same thing: how do we keep our diet in check during the Notorious Binge Season? The USDA has just provided us with a useful new tool to help determine what’s in the food we eat.
Check out MyFood-a-pedia.com
Search the food you want more information about, then select your serving size. No more guess work!
By admin | November 17, 2009
Submitted by Advanced Workouts Blog
Kickbox Kaliente (KBK) is a totally unique
hybrid martial arts dance workout. Billy Kirby’s studio in Washington, D.C. is the spot of the latest fitness buzz in the industry because KBK is so different from other fitness routines. You’ll get an awesome kickboxing workout with the fun, energy, and flair of a Latin dance party. KBK will have you hooking and jabbing your way to a new level of fitness, all while burning calories and toning major target areas such as core, glutes, and upper body.
This 30-minute cardio routine uses no equipment while maintaining the ultimate effectiveness. Billy K, certified instructor and black belt, will guide and motivate you through every step of the exhilarating KBK experience.
Note from Jen:
I found this workout to be the perfect blend of smooth Latin moves and kickboxing. I can be intimiated by complex choreography, so I was apprehensive that the “Latin flair” of this workout would be difficult to follow. Thankfully, I was wrong! Billy incorporates smooth Latin moves effortlessly, seamlessly, and in a way that’s so easy to follow, you’ll instantly feel graceful yet strong. One of Billy’s key phrases is such a gem it bears repeating: “We don’t know how to stop!”
From the very beginning, I knew this workout was a winner because even in the warm-up, the kicks are high (no wimpy moves here) and full of energy. Billy K. doesn’t dwell on instructing the moves, which always slows down a workout–instead, he shows them very briefly, and then GETS BUSY!
By admin | November 10, 2009
Submitted by Advanced Workouts Blog
Most of us are concerned about our health (and if we’re not, we should be). It’s crucial to create a healthy lifestyle for our entire families, so here are a few snacking tips from www.eatright.org. These tips are particularly kid-friendly, delicious, and easy to make:
1. Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze. Yummy!
2. Don’t forget the “tried-and-try” snacks you enjoyed as a kid, such as the classic “ants on a log.” Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins.
3. Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon. I particularly like Joseph’s Flax, Oat Bran, and Whole Wheat pitas, because they’re fortified with extra protein.
4. Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
5. Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a sandwich that tastes so delicious you might be afraid you’re cheating–but you’re not!
6. Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.
7. Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.
8. Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.
9. Toast a whole grain waffle and top with low-fat yogurt and sliced peaches.
10. Spread peanut butter on apple slices. (Use no more than two tablespoons since pb is dense in calories.)
11. Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
12. Make a mini-sandwich with tuna or egg salad on a dinner roll.
13. Sprinkle grated Monterey Jack cheese over a tortilla; fold in half and microwave for twenty seconds. Top with salsa. (Don’t use a refined white flour tortilla, be sure your tortilla is corn or whole wheat.)
14. Toss dried cranberries and chopped walnuts in instant oatmeal.
15. Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed
graham crackers.
16. Microwave a cup of tomato or vegetable soup and enjoy with whole grain crackers.
17. Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.
18. Sprinkle grated Parmesan cheese, pepper, or calorie-free butter spray on hot-air popcorn or 94% fat free microwave popcorn (try Orville Redenbacher’s 94% fat free Kettlecorn for an extra-yummy treat).
19. Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle
with your favorite whole-grain cereal.
20. Sandwich Cut-Outs: Make a sandwich on whole grain bread. For added “kid-fun,” cut out your children’s favorite shapes using a big cookie cutter.
21. Spread mustard on a whole wheat tortilla. Top with a slice of hormone and preservative free turkey or ham, low-fat cheese and lettuce (or use veggie “meat” if you’re a vegetarian). Then roll it up.
22. Mini Pizza: Toast an English muffin, drizzle with pizza sauce and sprinkle with low-fat
mozzarella cheese.
23. Rocky Road: Break a graham cracker into bite-size pieces. Add to low-fat chocolate
pudding along with a few miniature marshmallows.
24. Inside-Out Sandwich: Spread mustard on a slice of hormone and preservative free deli turkey or vegetarian substitute. Wrap around a sesame breadstick.
25. Parfait: Layer vanilla yogurt and mandarin oranges or blueberries in a tall glass. Top with
a sprinkle of granola.
By admin | November 7, 2009
Submitted by Advanced Workouts Blog
I apologize that I’ve been quiet for so long, but a lot of wonderful stuff has been going on. First–and to me, the most exciting–is that I’m going back to college. This time around I’m studying to get my degree in Holistic Nutrition Consulting and Wellness Coaching, to better enhance my clients’ fitness experience in all avenues. Stay tuned for updates and consulting specials as my studies progress.
Also on the radar are three new Spinerval DVDs — 30.0, 31.0, and 32.0. They’ll be available later this month — just in time for snow season — so check back for workout details. I’ll post them just as soon as I get more information.
We’re all still eagerly anticipating Cathe Friedrich’s STS Shock Cardio. STS Shock Cardio features eleven different intense fat blasting cardio routines that have also been designed by Cathe to be very time efficient to fit your busy schedule.
In keeping with the philosophy of always “shocking” your system, Shock Cardio offers a wide variety of different workout types, lengths, and intensities. All of the workouts in this series are under 55 minutes and several are only around 20 minutes in length.
The eleven Shock Cardio workouts are divided into 4 main categories: HiiT, MMA, Step and Circuit. Just as Cathe’s strength workouts in STS utilize the principle of Muscle Confusion, Shock Cardio is used to mix up your cardio workouts to improve your aerobic and anaerobic capacity. This will also help to maximize your calories burned and fat loss. The workouts in STS Shock Cardio include:
Shock Cardio Hiit (High Intensity Interval Training)
Shock Cardio MMA (Mixed Martial Arts)
Travel Fit
Shock Cardio Step
Shock Cardio Circuit
Travel Fit
HiiT 30/30
More info coming soon!
By admin | September 25, 2009
Submitted by Rock and Roll Guru Blog
Hello to all my Fitness Friends !!!!
(or is it Fitness Freaks?!)
I hope you had a fabulous summer … here in Maine it was short, and not very warm, but I’m not complaining. I’ll take whatever sun I can get!
I’m so used to high impact and heavy weights that suddenly my body is feeling fatigued all the time. I know this is a signal to SLOW DOWN a bit, and be gentle on my body. That’s why I’m so thrilled to have found the
CARDIO BARRE workouts. Every move has no impact, yet the workout is totally intense. My thighs are upper body are BURNING when I finish. I just love these workouts! I’ll have them in stock on September 30 so in two weeks or a little thereafter, I’m going to start a
Cardio Barre rotation for three weeks. No heavy weights, no impact, just all-out intensity while still being nice to my body. I know I’ll break through my plateau and progress ever faster after the rotation is done. Anyone else in?
I’ll be using both Cardio Barre DVDs and will post rotation schedules on the
forum. I’ll probably do a Cardio Barre workout every-other day; on my off days, I’ll do some sort of Cardio, such as Amy Bento-Ross’s
In the Ring.
By admin | September 15, 2009
Submitted by Advanced Workouts Blog
is the ultimate compliment to her previous relealse,
30-Minutes to Fitness Weights. With higher reps and total body concentration during each intense 30-minute workout, you get thorough training in minimal time. Kelly moves fast, not wasting a second,
so be prepared for no rest and pure effort.
In case you’ve been wondering, here’s the breakdown for
30-Minutes to Fitness Muscle Definition:
Workout #1:
-
Set #1, shoulders — front raise, side, down
-
Set #1, shoulders — side lateral
-
Lower body — active lunges with knee raise
-
Set #2, shoulders
-
Set #2, shoulders
-
Set #1, lower body and biceps — intense power squats with hammer curls
-
Set #1, biceps — concentration curls
-
Set #2, lower body and biceps
-
Set #2, biceps
-
Set #1, back — one armed kettlebell-like swings (but using a dumbbell)
-
Set #1, back — row squeezes
-
Back and lower body — one-legged deadlifts and lunges, foot on step (optional)
-
Set #2, back
-
Set #2, back
-
Set #1, triceps and core — dips with core variation (leg lift while reaching for foot with the opposite hand)
-
Set #1, triceps — overhead extension variation
-
Core/inner thigh combo
-
Set #2, triceps
-
Set #2, triceps
-
Set #1, chest — Y-flies
-
Glutes — bridge lifts with weights
-
Set #2, chest
-
Stretch
Counting the warm-up and cool-down, this power-packed workout is more like “40-Minutes to Fitness”! There’s a lot of options, and the pre-mixes offer the perfect variations.
Workout #2:
- Set #1, shoulders — scarecrow lift
- Set #1, shoulders — upright row
- Set #1, lower body and shoulders — lunges with overhead press
- Deadlift with squat
- Set #2, shoulders
- Set #2, shoulders
- Set #2, lower body and shoulders
- Set #1, biceps — traditional curl and long curl
- Set #1, biceps — hammer curl with front side angle
- Lower body — bent-leg lifts with weight on the quad
- Set #1, back — one arm row, elbow side rotation
- Set #1, lower body — plie squat with row
- Set #2, back
- Set #2, lower body
- Set #1, triceps — cross extensions
- Set #1, triceps — one arm skull crushers
- Set #1, triceps — straight arm back pulses
- Set #2, triceps
- Set #2, triceps
- Lower body — inner thigh lift/squeeze seated on step (Kelly is so awesome, I love her attitude–she inserts a little commentary here: “Now I’m just stalling before I get to chest–but I might as well work my inner thighs while I’m at it.”)
- Set #1, chest — flies with rotation
- Set #1, chest — flies
- Set #1, chest — arms raised, supine on bench, rotations
- Core with leg raises (works the glutes, too)
- Set #2, chest
- Set #2, chest
- Set #2, chest
- Stretch
This workout is as advanced as it gets. As Kelly says:
“If this is a piece of cake–don’t eat it. Grab heavier weights!”
By admin | September 12, 2009
Submitted by Advanced Workouts Blog
By admin | September 9, 2009
Submitted by Advanced Workouts Blog
*~ It’s here! ~*
I love any workout that features push-ups in the warm-up — that’s always a good sign, and Stephanie’s
The Ultimate Body Shaper definitely delivers on its promise!
Like Kelly Coffey Meyer’s 30-Minutes to Fitness series, Stephanie offers two complete 30 minute workouts on one DVD, plus full warm-up and cool-down options. The first workout is the V Body High Step Workout and is an incredible blend of aerobics/toning intervals for maximum benefit. Since you’re using a high step (I put four risers beneath my aerobic step), the step isn’t used much for the cardio portions; instead, the cardio blasts are all-out, full-force intensity moves. During one of these “intensity boosts,” Stephanie says, “These are the times when we dig in a little deeper and really go for it!” She means it, as you’ll see–intensity is definitely the name of the game! The body sculpting segments focus on both the glutes and the upper body for the ultimate burn. I particularly love the tricep dips–talk about tough! Stephanie takes the traditional move two steps further by first rasing one leg, and then lifting the leg and the opposite arm (dip, raise one leg and opposite arm as you’re coming up from the dip, then lower again …) *Gulp!* This move is just one of the very intense exercises in V Body High Step Workout.
The second segment is V Body Mat Workout, but don’t let the name fool you — you will not be leisurely resting on your mat for gentle pulses or other ballet/pilates type moves. Not here! Instead, Stephanie uses the mat for standing work, actively engaging the core in the ultimate balance challenge (balance with weight work). Multi-jointed moves make the most of your time, ensuring a thorough and complete workout in just 30 minutes (or you can go for the full 60 minutes for a super-intense blast). Some of the advanced-level exercises include rows while standing on one leg — not easy, to say the least! Stephanie also offers fantastic choreography, burning shoulder moves, hardcore ab conditioning, and more.
About the instructor: Stephanie Vitorino is one of LA’s most sought-after fitness trainers. She’s a nationally certified fitness trainer with AFAA and ACE with over 12 years of coaching experience in exercise physiology. With a positive approach to fitness she inspires her students to take control of their lives through a focused commitment toward better health. Known for her passion and intensity, Stephanie brings a spark of originality to her dynamic classes and Vbody fitness DVDs. “I’ve struggled with my own weight and know what it takes to gain control. That inspires me to share my experience with others. Hard work pays off, in fitness and life.” Stephanie started her career as a professional dancer, taking her around the world, and landing multiple appearances on network television. Currently she is a Group Fitness Manager for Equinox Fitness Clubs in Woodland Hills, CA., featured trainer on Exercise TV and an Ambassador for Lululemon Athletica.
By admin | August 24, 2009
Submitted by Advanced Workouts Blog
AW is back!!!!!!!
My honeymoon to Germany was fabulous … now I’m refreshed and ready to get busy again!
By admin | August 10, 2009
Submitted by 60 IN 3 Blog
Two years ago I started 60 in 3 as a way for me to help people who were struggling with the same health and fitness issues that I was. It was a way for me to share what I had learned and also to learn from others. In that time I have greatly enjoyed both the writing and the reading that were part of maintaining this blog. However, in the past few months, as I’ve gone through a few life changes and as I’ve learned more about myself, writing 60 in 3 has become more of a job and less of a passion. I began dreading the days on which I was to write posts and I started seeing this blog more as a way to make money and less as a way to help people. That’s wrong, and it’s not what I want to do.
So, in the past month I started looking for a new passion, a new way in which I can help people and still feel motivated. I had quite a few ideas but the one that finally stuck was one which popped into my head at random while strolling through New York. As some of you know, I’ve always disliked the fashion industry for fostering an unrealistic and unhealthy body image for men and women. The various magazines and websites out there show you pictures of people who are impossibly thin, have a dozen people to do their hair and makeup, wear outfits that are professionally assembled and use an army of photoshop artists. Then they tell you to do the impossible and imitate the way they look. At the same time, I do enjoy dressing well and I like seeing other people looking good. So it occurred to me, why not show the world that it’s possible to look fashionable without going to the extremes that the fashion industry tells us to go to?
And thus, Look A Day was born. Look A Day is my way of telling people “you can look great even if you’re not a fashion model”. I know, it’s a very different idea than 60 in 3, but for me, it’s all part of the same idea, a way to show people that being healthy is not out of their reach. Looking beautiful is not impossible. So if you like the idea, join me over there. I will be posting a new “look” every day, and yes, while the site currently has only women, I am planning to add men too. If really like the idea, feel free to share it with friends, Digg it, stumbleupon it or any other way in which you can help spread the word. And if you don’t like the idea, stay tuned. 60 in 3 is going on a short hiatus, but it will be back in a somewhat different form in a month or two.
Thank you all for being with me through this journey and I hope you stick with me as I take my next step.
By admin | August 6, 2009
Submitted by Advanced Workouts Blog
Yipes!
WORKOUT! is right. When Mindy
Mylrea called her latest DVD “The Ultimate
SweatFest,” she wasn’t kidding!
The beginning of this workout, as Mindy herself says, is “ultra-uber tough.” I love that, because it’s so, so true. I was dripping after the first few minutes; my legs were on fire, my heart rate was spiked. Eat a huge honkin‘ bowl of Wheaties before attempting this DVD, cause you’re gonna need it for sure!
One of the aspects I love the most about this
Workout! is the 40 second
cardio blasts. You think 40 seconds isn’t much? Uh, think again! Mindy goes all-out, ensuring the best possible use of the time. When the 40 seconds are up, you’re dripping and glad you were able to do it all. I love Mindy’s
cardio because she doesn’t integrate any
dancey, complex moves; instead she focuses on the pure pleasure of intense movement. You’ll do a 40 second blast, a
very brief recovery, then the same 40 second moves with added concentration. During the second 40 second blast (there’s two per “station”), Mindy doesn’t give any instruction, but instead pumps up the music for further motivation. Here’s a classic Mindy quote for you, I adore this one: “The hardest part of these 40 seconds–was me not talking!” So true for chatty Mindy, yet her words are never pedantic or silly, but always fun and inspirational.
As always, Mindy’s personality is a pleasure to view. She combines core moves to create new methods of movement, using her fun style to add to the overall effect. For example, her ballet-type plie move immediately switches to a ski move, and back again. “I’m a ballerina — no, I’m a skier!” Mindy laughs.
The end of the workout incorporates some moves with Gliding Discs, but if you don’t have discs it’s easy to modify (which is what I did). A BOSU or a step is also used, but optional.
By admin | July 15, 2009
Submitted by 60 IN 3 Blog
Finally got a new PC, which should make this whole blog management business a bit easier 
So let’s see how fast I can create this article with a few interesting posts from around the web.
From Science News we have this article which discusses how calorie restriction seems to extend the lives of monkeys. Makes sense to me if you think about how we evolved. I doubt our ancient ancestors managed to get enough to eat every day, so it seems logical that our bodies are meant to thrive on a diet of limited calories.
@Science News
Here’s a good one from Forbes for you parents out there. It discusses the ability or inability of parents to influence the diets and healthy habits of their children. Looks like parents have less influence than we think, although certainly not zero.
@Forbes
Is cane sugar better than high fructose corn syrup? Is maple sugar better than either? You’ll hear many folks making the argument that one type of sugar is better than the other or is more “natural”. This article from the Chicago Tribune sheds some light on this topic. My take? They’re all bad for you. Focus on foods with less processed sugar of all kinds and you’ll be better off.
@The Chicago Tribune
And let’s finish this up with an interview with my favorite author, Michael Pollan. Professor Pollan discusses the recent movie Food, Inc and the impact of our modern meat production industry. If you haven’t seen the movie or read Pollan’s books, I recommend you do so. You’ll never look at a hamburger the same way again.
@Newsweek
By admin | July 11, 2009
Submitted by 60 IN 3 Blog
I’ve been trying to cook more lately since it’s healthier, cheaper and better for the environment. However, I’m having issues finding recipes that fit the Primal Blueprint experiment I’m on. So I was quite happy when someone sent this recipe my way. It sounds delicious and I like the fact that it’s also environmentally aware and healthy. It’s a bit complicated, but hey, I like a challenge!
The thought of mercury in your seafood is enough to ruin anyone’s appetite.
That’s why Damon Stainbrook, former sous chef of French Laundry, is leading the charge in a new “conscientious cooking” movement. He’s working with mercury certification program, Safe Harbor, to ensure the fish used in his delicious recipes meets strict standards for mercury content and is caught using only sustainable methods – verified through its traceability program.
He’d like to share the following recipe and let people know that there is a way to create delicious, healthy and sustainable dinners.
Anyone wishing to create this recipe with Safe Harbor-certified fish can do so at any local Andronico’s, DeLano’s, Woodlands Market, and The Fish Market. If these retailers aren’t nearby, those wishing to prepare the recipe should be careful if purchasing Bluefin tuna, Canned white/Albacore and imported bigeye/yellowfin tuna caught by longline as they tend to have higher mercury levels.
Recipe: grilled tuna zucchini pasta and artichoke sauce
Ingredients:
- 4 tuna steaks, 6 ounces each
- Kosher salt
- Black pepper
- oil
Zucchini pasta:
- 4 cups Julienne green and gold Zucchini
- 2 tsp kosher salt
Artichoke Sauce:
- 16 oz peel, seeded and diced tomatoes
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 tsp kosher salt
- 1 cup diced marinated baby artichokes
- 1 to 2 teaspoons finely minced hot or mild chile pepper, or to taste
- ¼ cup chopped fresh basil
- Black pepper to taste
Black Olive Tapenade:
- 1 cups pitted Kalamata olives chopped (or olives of your liking)
- 1 big garlic clove minced
- 1 Tbls capers
- ¼ cup fresh Basil leaves chopped
- ¼ cup fresh flat-leaf parsley chopped
- Pinch crushed red pepper flakes
- 1 tablespoon red or white wine vinegar
- ½ cup extra-virgin olive oil
- Kosher salt and freshly ground black pepper to taste
Preparation:
Combine all Tapenade ingredients, tasting and adding salt and pepper to taste. Cover and let stand at room temperature before serving. Makes 1 ½ cups
Julienne the Zucchini into long thin pasta like shape. Toss with salt and let sit in colander for 15 minutes. Zucchini will soften to an al dente consistency.
To make the sauce cook onion and garlic with salt over low heat in a heavy bottom pot until translucent, 5 to 7 minutes. Add crushed tomatoes and simmer for thirty minutes. Add artichokes, chile pepper and basil and simmer another ten minutes. Add black pepper to taste and set sauce aside to cool.
Right before grilling tuna toss the sauce and zucchini together in large bowl.
Pull tuna steaks out of fridge fifteen minutes before cooking which will help to keep the tuna from sticking to the grill (If using). Season Tuna steaks with Salt and Pepper, then brush lightly with oil.
Lightly brush a grill rack, or broiler pan with a little oil. Grill tuna over coals medium high heat. Turn after about 2-3 minutes for rare tuna, 4 to 6 minutes for more medium to well done. Tuna should maintain a pink center, but will flake easily around edges.
To finish twist equal portions of pasta onto four plates, top with grilled tuna and tablespoon of tapenade.
Serves four.
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Found this gem on MSN this morning. It’s a list of the unhealthiest drinks in America. Here’s a quick sampling:
9. WORST ENERGY DRINK
Rockstar Original (16-ounce can)
- 280 calories
- 0 g fat
- 62 g sugars
And this one:
7. WORST HOT CHOCOLATE
Starbucks Venti 2% Salted Caramel Signature Hot Chocolate (20 ounces)
- 760 calories
- 37 g fat (22 g saturated)
- 85 g sugars
- 380 mg sodium
That’s right folks, start your day off right with 760 calories of fat and sugar! That’s about three McDonald’s cheeseburgers by the way. Or how about Rockstar energy drink? 280 calories of sugar in that one. Sure, it will perk you up for a few minutes but is that really worth it?
The article goes on to suggest some alternative drinks in each of these categories but I still stand by my usual assertion which is, drink water! There’s nothing better than water.
Full article can be found here.
By admin | July 9, 2009
Submitted by 60 IN 3 Blog
Found this gem on MSN this morning. It’s a list of the unhealthiest drinks in America. Here’s a quick sampling:
9. WORST ENERGY DRINK
Rockstar Original (16-ounce can)
- 280 calories
- 0 g fat
- 62 g sugars
And this one:
7. WORST HOT CHOCOLATE
Starbucks Venti 2% Salted Caramel Signature Hot Chocolate (20 ounces)
- 760 calories
- 37 g fat (22 g saturated)
- 85 g sugars
- 380 mg sodium
That’s right folks, start your day off right with 760 calories of fat and sugar! That’s about three McDonald’s cheeseburgers by the way. Or how about Rockstar energy drink? 280 calories of sugar in that one. Sure, it will perk you up for a few minutes but is that really worth it?
The article goes on to suggest some alternative drinks in each of these categories but I still stand by my usual assertion which is, drink water! There’s nothing better than water.
Full article can be found here.
By admin | July 7, 2009
Submitted by 60 IN 3 Blog
It amazes me sometimes how far people are willing to go to be thin. I hear it all the time.
- Crazy diets which involve ridiculous eating plans
- Insane exercise plans which are clearly unsustainable
- Popping pills which either do nothing or artificially change your metabolism
- Smoking cigarettes (Yes, I actually know someone who doesn’t want to quit smoking because she’s afraid she’ll gain weight).
- Surgery
- Liposuction, a procedure where they literally poke a hole in you and then vacuum out fatty tissues
- Stomach stapling, a procedure which restricts your eating
And now, here’s a new article from Forbes.com showing two new ways in which our wonderful diet industry is going to help you in years to come. First we have:
researchers inserted a molecular shunt into the liver cells of 94 mice
That sounds promising, doesn’t it? Luckily, the researcher adds,
Still, genetic engineering has not yet been used to successfully treat people, so any anti-obesity treatments using molecular shunts are years away, Liao said.
And next we have:
researchers added leptin receptors to a particular type of neuron (pro-opiomelanocortin neurons) in the hypothalamus of the mice’s brains
Really? Is this the future of weight loss? Genetic engineering and brain modification? I’m sorry, I know we all want the easy answer, we all want that magic bullet that will make us thin and healthy without any of the effort. A pill or a treatment that will enable us to eat all the ice cream we want while still having six pack abs. I know, I understand, I want it too. Unfortunately, the best, safest and healthiest ways to lose weight and stay fit are still:
- Eat healthy
- Eat in moderation
- Be physically active
No need for pills, surgery, genetic engineering or brain surgery. Just those three things. It’s a secret that everyone knows but refuses to admit. Eat less junk food, eat more veggies, move around more. Nothing else is needed. No, it won’t work in 3 days and no it won’t work without a bit of effort and sacrifice on your part, but it will make you healthy without the associated risks of the procedures described above.
So if you’re thinking about any of the procedures above, do me a favor. Try to do the following three things first. Try them for just a month and see how you feel.
- Find something in your eating habits that you can cut out. It could be the double latte in the morning or the late evening candy bar. Whatever it is, identify something unhealthy and cut it out completely.
- Add one serving of vegetables to your diet. Healthy vegetables, like tomatoes, spinach, cucumbers, peppers and so on. Eat them raw if possible.
- Commit to 30 minutes of walking a day. No excuses, no canceling on account of rain. Just get out there and walk.
Make it your very own 30 day challenge. If you can do this then you can lose the weight in a natural and healthy way. Sure, it may take a bit longer than stomach stapling but at least you won’t have to go through surgery! And if you can’t do this for 30 days, then I apologize but you don’t need stomach surgery or genetic engineering, you need a life change and a motivation boost. I just hope you get it before it gets you.
###
If you’re interested, here’s the article. Also, note the ending:
“Until we get a very clear understanding of the way that all of these compounds work together, we need to accept the fact that diet and exercise is the only well-proven, safe, side effect-free approach to weight and glucose control,” Weiss said.”
By admin | July 7, 2009
Submitted by 60 IN 3 Blog
It’s the 4th of July here in the states which means a lot of food and a lot of time spent with friends. For the first time ever, I managed to focus my holiday weekend on the latter and not the former. I’m quite proud of that!
And with that, here are some articles I found useful:
From WebMD, here are 6 mistakes smart people make when dealing with health. Good list, and #6 is especially important for weekends like the 4ht of July.
@WebMD
From Zen Habits we have an article on the simple fitness rules. You’ve heard these before but I really like Leo’s take on this. Yes, it really is this simple.
@Zen Habits
I usually post about people who go from fat to fit. Well, here’s an article about the opposite, a super fit person who chose to go fat as an experiment. Not sure how smart or even real this is, but it sure is a fun read.
@The Daily Mail
And, for those of you who are wondering, this is why you’re fat!
@This Is Why You’re Fat
By admin | July 2, 2009
Submitted by 60 IN 3 Blog
I have a hard time finding ways to motivate people. You tell them being healthy is good for you and they say “sure, but I want my ice cream!” You tell them they’ll live longer and they say “sure but I want to watch TV.” So I’ve been looking for ways in which to give people something more immediate as motivation. Something that will make them think “YES! Now I want to get healthier.” Well, I think I’ve finally figured it out.
Being healthy will lead to MORE and BETTER sex!
Got it?!?! Does that get your attention?!?! Good, now let’s listen to the expert.
Today’s guest post is brought to you by NYC fitness expert Jennifer Cassetty who took some time away from her busy schedule to answer a few of my questions.
Does a healthy lifestyle improve sex for both men and women?
- Yes - Studies have indicated that everything you do in life is all connected. A healthy lifestyle and regular exercise can rev up hormones, relieve stress, reduce fat and reenergize the body. That helps increase blood flow to the certain body parts, priming men and women for a better sexual performance.
How does a healthy lifestyle improve sex for men?
- Exercise and living a healthy lifestyle, in general, can pique desire for couples and make relationships more enjoyable. The results of exercising can be one of the best gifts for yourself and your partner. It builds confidence because you physically look better and you have the energy to perform with your partner.
- For men specifically, eating right and staying active increases blood flow to that certain body part, reducing the chances of being impotent in the bedroom.
- Adding exercise adds confidence that you need to take charge and satisfy your partner. Women like men that exude that semi-aggressive trait that turn women on. In order to do that without being too cheesy, you need confidence. Having a physically fit body gives you that needed confidence some may lack.
How does a healthy lifestyle improve sex for women?
- For women, living a healthier lifestyle improves sex tremendously for them. When you take care of your body (can apply to men as well), you heal faster and with the addition of sex, it can increase speed cell repair and regeneration.
- An extra benefit of having a healthy lifestyle and active sex life is that you will have fewer migraines. Healthier women have sex more often because it actually eases headaches, says Randolph W. Evans, M.D., clinical professor of neurology at the Baylor College of Medicine in Houston. (Gal’s note - I find this amusing for some reason)
Does sex count as exercise?
- Yes! Having sex allows you to burn calories, reduce stress and increase your energy. Be adventurous and try different positions with your partner. Depending on your position and endurance, you can tone your glutes, abs and triceps. For more information on which positions can tone your body (or which exercises enhance your performance), you can contact me by visiting www.jennifercassetty.com.
Other than the names, do the exercises you mention have specific benefits on sexual performance or pleasure?
- It all depends on the body type. The exercises I provided were general and could be used by just about anyone (after approval from your doctor). To get a specific work out designed for your body type, feel free to contact me, and I’ll be more than happy to design one.
Are there foods you recommend to people looking to improve their libido and sexual appetites / performance?
- There are plenty of foods that are both healthy and improves sexual appetite. For instance, bananas are tasty and have a marvelous phallic shape that reminds us of something special. Bananas have potassium that helps with your sex drive.
- Chocolate was once referred to by the Aztecs as “nourishment of the Gods”. Chocolate contains antioxidants that help in reducing the risk of cancer.
- Ginger should also be used more in meals. It is a stimulant to the circulatory system. Perhaps a stir-fry with freshly grated ginger can stir something spicy up in the bedroom later.
- A glass or two of wine can greatly enhance a romantic interlude. Wine relaxes and helps to stimulate our senses. Drinking wine can be an erotic experience. Let your eyes feast on the color of the liquid. Caress the glass, savor the taste on your lips.
Do these tips apply to people of all ages? Even seniors?
- Yes – they are for every age group, however, I strongly recommend you consult with your doctor before beginning any new lifestyle change and exercise routine.
By admin | June 30, 2009
Submitted by 60 IN 3 Blog
It’s been a month now since I started experimenting with Mark Sisson’s The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy
and I’m beginning to notice some definite changes.
Cravings
I never realized how much I craved sweets and carbs until I tried to go a few weeks without them. Wow! I’ve always though that smokers are weak because they are unable to stop smoking but here I am unable to stop eating candy. It’s quite literally a compulsion to eat and it’s very difficult to overcome. Sure, some of you may say, “I can stop eating junk food and chocolate anytime I want.” Yes, I thought so too but the truth is that it’s a lot harder than you think.
It’s quite clear to me now that my body became addicted to cheap, easy calories in the form of sweets and refined carbohydrates and that addiction proved just as hard to kick as caffeine. I’m making great progress but it still amazes me how habit forming sugars and carbs are. No wonder the food industry likes to stuff us full of them, the more we get the more we want.
On The Other Side…
I now realize just how satisfying a good meal can be when you’re not craving carbs. Here’s my food intake from yesterday.
- Breakfast - A bunch of blueberries and a peach.
- Lunch - Stir fried vegetables with three scrambled eggs.
- Dinner - Chopped salad and a portion of organic beef about the size of a hamburger patty.
- Snacks - A few almonds and figs.
That’s it. That’s all I ate. Note that I’m still getting plenty of carbs in the form of fruits and vegetables, I’ve just cut out the junk carbs. I also haven’t gone insane with the protein intake and converted all my meals to different versions of bacon wrapped steaks. Instead, I’m eating a nicely balanced diet of fresh ingredients. End result? I felt great. Even though this was actually a small amount of calories, I felt amazingly full and had no cravings for more food later on.
Aches and Pains
The aches in my legs have gone away. I used to have regular pains in my hips and thighs which made it difficult for me to sleep. Once I stopped jogging, the pains quickly went away and my sleep has never been better (except for last night when my overly rambunctious puppy decided to chase a moth around my bedroom). At the same time, I’ve actually increased my weight and elliptical workouts so I don’t feel like I’m doing less exercise. I’m also biking more although I’m still not hiking as much as I would like to.
Problems, Problems, Problems
The only problem I’m experiencing is around food. I’m still having issues sticking to the Primal Blueprint eating plan for two reasons:
- It’s not restaurant friendly and a lot of my social life revolves around eating out.
- I’m not a good cook at home which means most of my meals are variations of stir fries, omelets and salads.
Actually, I suppose this is one problem and not two. Namely, I severely overestimated my ability to find foods which match my eating plan. Which is part of the reason I posted my five things to consider before jumping into a new eating plan last week.
I suppose this is what I’ll work on this week, finding new restaurants and new recipes to work on.
###
And a big thank you to my friends, you know who you are, who support me even when it’s the middle of the night.
By admin | June 30, 2009
Submitted by 60 IN 3 Blog
It’s HOT in the south bay today. Temperature outside should hit the 90’s by mid afternoon. Yes, that’s hot for around here, my apologies for those of you in places like Phoenix where this would be a cool spring day
Before I melt, here are some articles from this week that I thought you might find useful:
I’ve never even heard of this blog but I like the name and I like this rant! It’s all about the methods the authors plans to use to eat better. All stuff you’ve heard before but it’s nice to see it in one spot plus I always get inspired after reading posts like these.
@Calorie Killers
And if we’re in the mood for a good health related rant (and I always am!), here’s one from a neat little blog called Waterproofing (which normally has nothing to do with health). It’s all about the various fallacies surrounding weight loss and diets. I love it!
