My clients probably don't appreciate my love of the humble pushup, but there is a reason I love this exercise. Most people know it as an upper body exercise (chest, shoulders, and triceps), but it also works the lower back, abs, back legs, and butt.
Healthy Living How To is a great one to try. Pumpkin Pie with Nut Crust
Prep Time: 5 minutes Cook Time: 15 minutes Ingredients1 cup Almond Flour/Meal ½ cup Bob’s Red Mill Hazelnut Meal/Flour ¼ cup Extra Light Olive Oil or Coconut Oil Pinch of Himalayan Sea Salt Directions
1. With a fork, mix oil with nut flour and salt until you have a “crumble-like” texture.
2. With fingers, pat curst into bottom and halfway up the sides of a 9 inch pie plate.
3. Bake at 350 degrees F for 15 minutes or until lightly brown.
4. Much be completely cool before filling.
Pumpkin PiePrep Time: 3 minutes Cook Time: 50 minutes Ingredients15 oz. Can Farmer’s Market Organic Pumpkin 13. 5 oz. Can Native Forest Organic Coconut Milk ¾ tsp. Ground Cinnamon ½ tsp. Ground Nutmeg ¼ tsp. Ground Ginger ¼ tsp. Ground Cloves ½ tsp. Himalayan Sea Salt 1/8 tsp. Stevia Extract Powder 2 Large Organic Eggs 1 Nut Crust Directions
1. Mix pumpkin, coconut milk, spices and stevia together.
2. Add eggs and mix slowly just until thoroughly mixed.
3. Pour pie filling into nut crust.
4. Bake at 425 degrees F for 15 minutes, then reduce temperature to 350 degrees F for an additional 35 minutes.
5. Thoroughly cool and chill before serving. What's your favorite way to prepare pumpkin? I would love to hear it.
Fall is my favorite time of the year to exercise because I do 99% of my workouts outside. It is beautiful right now!
I actually feel weird when I exercise indoors. Even though the temperature is always nice and I don't have to worry about this weird neighbor I have who pulls out a chair and watches me exercise, I don't like it as much.
That is a weird twist because I used to do nothing but gym workouts. I started to wonder why that is, so I did some research. Turns out researchers have proven that there are some awesome benefits to exercising in the great outdoors.
Top Ten Reasons You Need To Exercise Outside
1. 50% greater improvement in mental health over gym workouts.
2. It decreases tension, anger, confusion, and depression (know anyone who could use less of those beauties?).
3. Increased rates of exercise compliance (easier to stick to your workout routine).
4. Vigorous, outdoor exercise increases energy and alertness better than a cup of coffee.
5. Much higher Vitamin D levels. In a related note, people with low Vitamin D levels are twice as likely to be overweight than people with normal to high levels if Vitamin D.
6. Helps you sleep better at night.
7. Test subjects scored 50% better on a creativity study after exercising. Side note, you have to go phone/MP3 free for this one to work.
8. No need to worry about germs on the equipment or waiting on the guy who is reading a novel while camped out on the piece of equipment you need.
9. Better way to increase your fitness level, especially for runners. Dealing with wind, temperature changes, different terrain, etc... makes your body work harder, expend more energy, and become more resilient.
10. Adventure Boot Camp is outside. This has been scientifically proven by the way.
0Man my toes are killing me! Do you get many blogs that start like that? Every Sunday I do a circuit style workout with my wife and son. Great family time and it is a quick and effective workout. We did 30 seconds on 30 seconds rest for 4 round of: -Battle ropes -Kettlebell goblet squats -Kettlebell single leg deadlift (right leg) -Kettlebell single leg deadlift (left leg) -Pushups -Hip thrusts -Sprints In 28 minutes you get a full workout in. But back to my toes... Why are they sore from all of that? Because I kicked off my Sunday shoes! When was the last time you kicked off your shoes and ran barefoot as fast as you could? It really is an amazing thing that will give you a flashback to your childhood. Plus running in bare feet feels much better on my knees and strengthens your feet and toes (the reason for the sore toes). When my son was about years old, he looked over at me and said, "Hey daddy let's take our shoes off and go run in the grass!" I can't turn that offer down. And neither should you. You don't have to run fast and you don't have to run far, but I encourage you to give it a try. It will be worth it. Just be prepared to have grocery feet afterwards.
waste and fit in some physical activity.I've recently taken on some things in my life that have really cut down on my available workout hours. I'm very lucky that I am able to drop off and pick my son up at school. Family time is not something, I'm willing to compromise on. Getting up earlier is not going to happen either, 4am come early enough. So what am I going to do? Go back to being fat? No thank you. Although I have to make a confession. I have daydreams of letting myself completely go. Eating like Bill Murray in Groundhog Day if you have ever seen that movie. It's a pretty sweet daydream.
01. Don't be like Racquel Welch Have you ever seen the sprinters in the Olympics? These are the fastest people on Earth and they have huge upper body muscles. Why is that? Fast arms, make fast feet. If you run with your arms motionless and in by your side like Racquel Welch dancing on Seinfeld, you are not going as fast as you can. And if you missed the Seinfeld era, my sympathies. Try following these cues: arms bent at 45 degrees, keep your hands loose (don't clench your fists), let your arms swing back and forth (not across your body), and think about driving your elbows back as opposed to pushing your hands forward. These things take a little practice, but can really help.
"Get comfortable being uncomfortable" is a phrase I have always liked. When it applies to other people :) It's always a little rougher when you are talking about yourself.
We live in a world where every convenience can be taken care of. Want some water when you get thirsty? It is everywhere! Hungry? Try to drive 5 minutes without seeing a fast food place, grocery store, or convenience store that carries food. Houses and cars are heated and cooled. My wife's car even has those sweet bun warmers in her car. We aren't uncomfortable very often. So when we do become uncomfortable, it freaks us out a little and makes us back away. When you are running, do you stop because your legs would not move any further or because you were very uncomfortable? Same with lunges, squats, presses, etc... I want you to redefine your limits. Chances are, you already know where you are weak. Start there. For me, it is the running part. I'm not a big fan of it. So that's what I will be working on the most. What is it for you? The best way to become strong is to work on your weakness. One of my weak spots in life has always been public speaking. It wasn't a problem when I was working for other people doing one to one personal training. All I had to do was show up and train. For any business owners out there, you know that you are your business. You have to be out in the public eye to grow your business. I will go speak in front of any group, any time anywhere now. I'm not comfortable doing it, but I am comfortable being uncomfortable so I do it. I still get nervous. I still feel like I am going to throw up. But I know that it won't kill me, despite my dangerously high heart rate. This weekend I am even teaching a fitness dance class for charity. Talk about being out of your comfort zone... This one might actually kill me, but it's for charity so I'm in. Are you comfortable in your workouts? I'm not saying they are easy workouts, but are you comfortable? Can you finish every set you do? Do you always feel like you had something left in the tank after a run? Are you going through the motions in the class you are taking? If so, I challenge you to pick it up a little. Use heavier weights, run a little further, try that class that scares you. You know what happens after that? You see it was not as scary as you thought. Then you will continue to conquer your goals and redefine your limits. It will not be easy, sometimes it's not much fun, you won't be comfortable, but it will definitely make you improve. Get comfortable being uncomfortable and the sky is the limit.
This one is things to simplify your life, like using a straw to remove the stem from a strawberry. Which works really well if you've never tried it, by the way. Push the straw through the bottom of the strawberry and it pops the stem right off at the top. Just don't believe the hype on the folding a fitted sheet one. That is impossible and can only be done by people born on a Leap Year during a full moon. I wanted to offer 3 Fitness Hacks that are fairly simple, but can speed your results up. Problem 1- You're not a "regular" person Constipation can not only cause you to hold onto excess weight, but can also lead to painful health problems. Solution- Go against the usual advice This may sound counter-intuitive to traditional advice, but research has backed it up. If you are suffering from constipation, try reducing the amount of fiber you take in. Also, make sure you drink a large glass of water right when you wake up in the morning. Problem 3- Your knees cave in when you squat Just like your heels coming up, the knees caving in places strain where you don't want it and prevents improvements. Solution- Shove your knees out This is more of an awareness thing. Think about 4 steps when you are squatting. 1. Sit back, instead of down (push your hips back) 2. Shove your knees out and keep them out on the way down, as well as the way up 3. Keep your chest up 4. Push through your heels as you stand up If your knees continue to cave in towards each other, try wrapping a mini-band around your knees as you squat. I use this one from Perform Better. Helps give you a better feel for how you should be pushing out with your knees. Hope you found these helpful!
This is a great circuit if you are looking for an awesome way to finish off a workout or maybe get in a quick burst of exercise. Set a timer to go off every 30 seconds (I use the free GymBoss app on my phone), switch exercises every 30 beep with no rest breaks, and give an all out effort on each exercise. If you don't have a kettle bell, you can use a dumbbell, a milk jug, anything that has weight! Deadlift- keep knees slightly bent, push your hips back, keep your back flat, lower kettlebell towards the floor, drive through your heels, stand up tall, and squeeze your gluteus. Don't round your back and don't lean back at the top of the movement. Swings- knees slightly bent, push your hips back, wrists come in contact with your thighs, bottom of the kettle bell is facing behind you, forcefully push your hips forward, and let the momentum from the swing power the kettlebell up. Either swing the kettlebell up over your head or to shoulder level. Don't squat (think of it as a hip hinge), don't lean way back at the top of the movement (think about standing up tall and squeezing your glutes), and don't drop your head down between your knees. Goblet squats- grab the kettlebell by the horns (the handle) with your thumbs inside the handle. Squat down, keeping the kettlebell in close to your chest until you get your elbows inside your knees. Stand up by driving through your heels, keeping your chest up, and standing up tall. Single leg deadlift (both sides)- Stand on your right foot, grab the kettle bell with your right hand, your left leg will go up in the air behind you as you push your hips back. Keep your right arm straight as you lower the kettlebell towards the ground. Push through your heel and stand up tall. Make it harder by putting the kettlebell in your left hand. Make it easier by using a wall or any sturdy object to help your balance. Repeat on the other leg.