Cold Weather Workout

I love winter--because I love winter sports.  Nordic Skiing, snowboarding, ice skating, tobogganing, building snow forts with the kids.....

Over the last week we have been dumped on!  Over 70cm of snow.  It is Awesome!  Some of my colleagues, however, are not so excited.  That have already injured themselves just walking through the slippery parking lot.

Well, don't let Old Man Winter put a freeze on your fitness routine. Instead, train like a cold-weather athlete to melt fat and score a stronger, fitter body. The slippery surface of ice and snow covered ground requires total-body strength, core stability, and explosive power.

Check out this workout that incorporates a mix of exercises that will help your achieve that lean, muscular body that is ready to tackle the snow drifts.

Start with group A, performing the two moves back-to-back. Afterward, rest for the prescribed amount of time. That’s 1 set. Repeat two more times before moving on to group B. When you've completed groups A through C, cap off the workout with the fast-paced metabolic challenge.


A1. SKATER HOPS
Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Lower your body toward the floor, and then bound to your right by jumping off your left leg. Land on your right foot and bring your left foot behind your right. Reverse the movement back toward the left, landing on your left foot. That’s 1 rep. Do 6. (Watch a demonstration of the Skater Hop.)

A2. PLANK WALK-UP TO PUSH-UP
Start in a push-up position. Lower your body into a plank so you’re resting your weight on your forearms instead of your palms. “Walk” back up to a push-up position. Do a push-up. That’s 1 rep.  Do 8. (Watch a demonstration of the Plank Walk-up to Push-up.)

Rest for 60 seconds between sets.


B1. SUMO DEADLIFT
Stand with your feet about twice shoulder-width apart and your toes pointed out. Grab a dumbbell and hold it  in front of your thighs. Without allowing your back to round, bend at your hips and knees until the dumbbell touches the floor. Stand back up. Do 6 reps. (See an example of the Sumo Deadlift in the Men’s Health Workout Center.)

B2. SWISS-BALL “STIR THE POT”
Assume a plank position with your forearms on a Swiss ball. Use your forearms to move the  ball in small circles while keeping the rest of your body in the original position. Make 6 circles to the left and then 6 to the right. (Watch a demonstration of the Swiss-Ball “Stir the Pot”.)

Rest for 90 seconds between sets.



C1. GOBLET REVERSE LUNGE
Hold a dumbbell vertically in front of your chest with both hands, cupping the weight by the head (the “goblet hold”). Keep your torso upright and your elbows pointed down. This is the starting position. Step backward with your right leg. Then lower your body until your front knee is bent at least 90 degrees. Pause, and push yourself back to the starting position. Do 8 reps, switch legs, and repeat. (Watch a demonstration of the Goblet Reverse Lunge.)

C2. NEUTRAL-GRIP DUMBBELL SINGLE-ARM ROW
With a dumbbell in your right hand, bend at your hips and knees and lower your torso until it’s nearly parallel to the floor; let the weight hang at arm’s length. Now pull the dumbbell to your torso, keeping your elbow tucked close to your side. Return to the starting position. (See an example of the Neutral-Grip Dumbbell Single-Arm Row in the Men’s Health Workout Center.)

Rest for 90 seconds between sets.

METABOLIC CHALLENGE:
5-MINUTE DUMBBELL SWINGS
With your feet shoulder-width apart, hold a dumbbell’s handle with both hands. Extend your arms in front of your chest. Next, slightly bend your knees and swing the dumbbell between your legs. Bring the dumbbell back up to chest level as you rise. That’s 1 rep. Perform at least 10 swings every minute for five minutes straight.

Click Here to receive regular updates on Health, Nutrition, and Conditioning tips and advice.

The 10 Quick, Simple, & Easy Exercise

We have all heard this advice: change up your exercise routine every 4 - 6 weeks in order to avoid plateaus.  But there are so many exercises to choose from , how do you know what to choose.  Check out these moves below that you can do on their own, or mix into you routine.

In fact, if you combine all 10, you will have an excellent total-body circuit that will help you burn more calories, build more lean muscle mass, and lose excess body fat.

BICEPS
Dumbbell Incline Curl

The incline positions your arms behind you, allowing you a greater range of motion than you'd get with a standard curl.

Do this: Lie on an incline bench and let the weights hang at arm's length, palms forward. Curl the weights, pause, lower them halfway, pause 5 seconds, and finish lowering. Do 10 reps.

CHEST
Neutral-Grip Dumbbell Bench Press

"Dumbbells don't lock in your arms like a barbell, so your stabilizing muscles work harder," says Joe Dowdell, C.S.C.S., CEO of Peak Performance.

Do this: Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing in. Lower the dumbbells to the sides of your chest. Pause, then press them back up. Do 10 reps. (Watch this and learn how to do the dumbbell bench press.)

CORE
Half-Kneeling Rotational Cable Chop

"This exercise trains your core for exactly what it's designed to do: provide stability and transfer power across multiple planes of motion," says Dowdell.

Do this: Attach a rope to a cable station; kneel on your right knee, your left side facing the machine. Rotate as you pull the rope past your right hip. Do 10 reps, switch sides, and repeat.

QUADS
Barbell Front Squat with Heels Elevated

"Elevating your heels helps keep your torso upright, reducing the chance of a lower-back injury," says Dowdell. It also increases the load on your quads.

Do this: With your heels on weight plates, hold a barbell across the front of your shoulders with your palms facing up. Squat until your thighs are parallel to the floor. Do 10 reps. (Watch this and learn how to do the barbell front squat.)

SHOULDERS
Half-Kneeling Single-Arm Bottom-Up Kettlebell Press

"Holding the bell upside down builds shoulder stability," says trainer Greg Robins, C.S.C.S., of Cressey Performance. And single-arm reps torch your core.

Do this: Hold a kettlebell in your left hand in front of your shoulder, bottom up. Step forward with your right foot and kneel on your left knee. Press the bell overhead 10 times. Stand up, switch sides, and repeat.

BACK
Dumbbell Chest-Supported Row

"This is the equal but opposite exercise to the bench press," says Robins. "You'll correct muscle imbalances while building incredible back strength."

Do this: Lie facedown on a bench set to its lowest incline. Hold a dumbbell in each hand at arm's length, palms facing back. Row the weights to your ribs, turning your hands so your palms face in. Do 10 reps. (Watch this and learn how to do the dumbbell chest-supported row.)

TRICEPS
Dumbbell Floor Press

While traditionally thought of as a chest exercise, this move also nails the triceps. "It allows for a greater load on the triceps than a press down," says Robins. It's also easier on the elbows.

Do this: Lie on your back on the floor and hold a pair of dumbbells above your chest with your arms straight, knees bent, and feet flat. Lower the weights until your upper arms touch the floor. Do 10 reps. (Watch this and learn how to do the dumbbell floor press.)

GLUTES
Barbell Hip Thrust

"This activates your glutes better than any other exercise because it keeps them under tension throughout the entire lift," says Bret Contreras, C.S.C.S., a trainer based in Phoenix.

Do this: Sit on the floor, your upper back against a bench, a padded barbell across your hips. Squeeze your glutes and raise your hips so your body is straight from shoulders to knees. Hold 5 seconds. Do 10 reps. (Watch this and learn how to do the barbell hip thrust.)

HAMSTRINGS
Barbell Straight-Leg Deadlift

"This exercise teaches the all-important 'hip hinge,' which is essential to powerful, safe movement both in the gym and out on the field," says Contreras.

Do this: Grab a barbell and let it hang at arm's length in front of you. Keeping your knees slightly bent, push your hips back and lower your torso until it's nearly parallel to the floor. Do 10 reps. (Watch this and learn how to do the barbell straight-leg deadlift.)

CALVES
Standing Dumbbell Single-Leg Calf Raise

This can be done anywhere there's a step or platform. "It helps enhance ankle mobility, which will boost performance in other lower-body exercises," says Contreras.

Do this: Grab a dumbbell and stand on a step or a 25-pound plate. Cross your left foot behind your right ankle, balancing on the ball of your right foot. Raise your right heel. Do 10 reps, switch sides, and repeat.


Use this exercise program as part of your 90-Day Challenge to reach your health and fitness goals.

Shrink Your Gut to a Flat Belly

Guys, we are different than women--they let us know that every day. One of the ways that we are different is in where we store our excess weight. While women's bodies tend to store fat on their hips, thighs, and butt, men's bodies tend to store fat in their bellies. Not only is this ugly -- and not sexy -- it is also extremely bad for our health. These extra pounds pushing on your stomach increase your risk of heart disease, stroke, type 2 diabetes, sleep apnea, and certain forms of cancer. The extra inches around you waist are taking years off of your life. That's why it is so important for you to start today to to shrink your gut. The Body by Vi Challenge has a 90-Day Money Back Results Guarantee. Just check out some of the transformation pictures to see how other men--like you--challenged themsevleB-s to flatten their belly. It is simple, too. Drink two shakes a day (usually one for breakfast and one for lunch), eat two high protein, low carb snacks (such as Greek yogurt with fresh berries, or celery with peanut or almond butter, or a Vi-Cookie), and make a smart choice for dinner. For improved results, include the Vi-Pak, research based multi-vitamins, essential omega oils, anti-oxidants, anti-aging, and metabolism boosting supplements that will help curb your appetite, boost your metabolism, and increase your energy level. Do yourself, your health, and your family a favour, start your 90-Day Challenge today, and take control of your health. For less than $2 a meal, the only thing that won't shrink is your wallet!

Morning Workout

Jumpstart your fat burners and build muscle with this quick at-home routine

Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill.

MOBILITY AND DYNAMIC FLEXIBILITY

Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.

3-Step Lateral Run and Pause (5 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side. (For a variation of this side lunge, check out this video to perfect the form.)

Spiderman Climb (10 reps per leg)
Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL

Perform the following exercises for 15 seconds each. (And if these aren't intense enough for you, try this Fastest Cardio Workout Ever.)

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees
Run in place, with knees driving toward your chest.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT

Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise. (And to take your workouts to the next level in minimal time, be sure to check out The Big Book of 15-Minute Workouts.)

Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

Food to Help You Sleep -- Natural Sleep Aids

How are you sleeping? Are you tired?  Stress?  The National Sleep Foundation (U.S.) recently reported that 40% of Americans experience symptoms of insomnia.  Regardless of the cause of your fatigue, being tired is a bummer, and can lead to some pretty serious health problems, including weight gain, heart disease, and depression.  Before you reach for the sleep medication, though, take a look at 9 foods that are natural sleep aids.

Sign up for FREE ACCESS to these, and other health and fitness tips.

Cherries
In one small study, participants drank eight ounces of tart cherry juice in the morning, and another eight ounces in the evening, for two weeks and reported better sleeping habits. Why does it work? All varieties of cherries are naturally high in melatonin, a hormone that makes you sleepy. Eat a cup of whole cherries as a late-night snack if you’d rather not drink juice.


Fish
Fish are rich in tryptophan, a natural sedative, with shrimp, cod, tuna and halibut having the highest levels, even more than turkey. But since not all seafood choices are healthy (some are high in contaminants) or for the planet (many are overfished, or methods for catching them kill other species), stick to catches like Pacific cod from Alaska or pole-caught Albacore tuna from the U.S. or British Columbia.

Lemon Balm
This lemon-scented member of the mint family has been a sleep-inducing superstar for ages, but it seems to be most effective in combination with another herb called valerian.  In one study published in the journalPhytotherapy Research, 81 percent of people with minor sleep problems who took a combination of the herbs reported sleeping better than people on a placebo. Both can be purchased as supplements, or you can make a tea by steeping 1 to 2 teaspoons of dried lemon balm and 1 teaspoon of valerian root in 1 cup of hot water for 5 to 10 minutes. (If you take other medications, though, ask a doctor or pharmacist about any potential herb-drug interactions.)

Chamomile
Another herb that works as well as lemon balm, chamomile has been used as an herbal remedy for insomnia for thousands of years. In one animal study, it calmed down mice as effectively as tranquilizers, and in the only human study to study the effectiveness of chamomile, the herb reduced mild to moderate generalized anxiety disorder much better than placebo. Ready-made chamomile teas are sold in every supermarket, so it’s an easy remedy to get your hands on.

Bananas
These perfectly snack-sized superfruits are packed with potassium and magnesium, two minerals that promote muscle relaxation. In fact, magnesium deficiencies are related to restless leg syndrome and nighttime muscle cramps, two conditions that can certainly interfere with your sleep. Make it a goal to eat one banana a day to see if that helps your sleep problems.

Spinach
In addition to being rich in potassium and magnesium, spinach is high in calcium, yet one more mineral that plays a role in sleep. Calcium helps the body generate melatonin, the hormone that helps your body maintain its circadian rhythm. You can get the same benefits from other dark leafy greens, such as Swiss chard, kale, turnip greens and collard greens.

Dairy
Like spinach, dairy products are rich in melatonin-boosting calcium, and a number of studies are finding that calcium deficiencies are linked to poor sleep quality. So there may be something to that old adage that a glass of warm milk will help you sleep, after all!  Make sure to choose organic dairy, as the anti-biotics and growth-hormones in some dairy may actually interfere with sleep.

Almonds
They’re full of magnesium and yet another source of calcium. You can eat a handful of almonds or spread some almond-butter on a piece of whole grain bread, which will help you get to sleep for another reason 

Carb/Protein Combos
There’s some debate as to how well your body handles tryptophan, and a study from the Massachusetts Institute of Technology found that getting it from high-protein foods can work against you, because protein can prevent tryptophan from entering your brain. But when you combine high-protein foods with carbs, the insulin your body produces in response to the carbs makes it easier for tryptophan to break through your brain’s barriers. So think oatmeal with bananas and almonds, for a real sleepy snack, or whole-grain cereal with organic milk.

Like what you see here?  Sign up for more FREE advice on health, nutrition, fitness, and conditioning.

10 Nutrition Targets

Little Change can make big difference.  From drinking more water, eating the right breakst, or "strive for five," if you set small, realistic goals, you can make  important changes than can last a lifetime.  Try to meet the following 10 little nutrition goals in order to see results.  Start with one.  Once you have one down, add a set target.  It won't be long before you realize you have incorporated all ten targets into your lifestyle.  Whatever your goals may be--weight loss, weight maintenance, or weight gain--incorporate these targets to meet your goals.

More FREE articles and advice on health, nutrition, and exercise.

1. Drink Water.  You should drink 10 glasses fluid each day, and at least five of these should be water.  You already know that staying well hydrated is important.  Since our thirst mechanism does not kick in until we are already dehydrated, you need to have a hydration plan so you do not become thirsty.

2. Eat the RIGHT breakfast.  Contrary to what the cereal industry has to say, starting the day witha  bowl of cereal is not the best way to start the day.  You should have protein within an hour of waking to give your metabolism a little jump-start and get it going for the day. The right breakfast restarts your metabolic engine after the night's shutdown, but also provides your body with the necessary nutrients to get yor mind and body working a peak capacity.

3.  Strive for Five serving of fruits and vegetables.  The nutrients, phytochemicals, and fibre in fruit and vegetables are directly linked to your health   the ore you eat, the lower your risk for cancer  heart disease  and other chronic diseases.  The majority of your daily carbohydrates should come from fruits and vegetables--not grains, breads, pastas.

4. Eat at least 3 serving of fish a week.  Fatty varieties of fish such as shellfish, trout, cod, halibut, mackeal and salmon are plentiful in Omega-3 Fatty Acids.  These fatty acids have a protective effect on blood cholesterol levels and help prevent blood clotting--a cause of strokes.  Fish is also a fantastic source of protein.

5. Substitute lower-fat desserts for high-fat desserts   By switching to low-fat desserts from the high fat ones, you can save 17g of fat and 160 calories.

6. Eat vegetarian at least three meals a week.  Be sure to include plant sources of protein. Beans, legumes, seeds, nuts, and organic non-gmo soy products are full of healthful food factors and phytochemiclas that you will not get in your diet otherwise.  You will increase your fiver content, while decreasing your fat intake at the same time.

7. Yogurt--the new apple? A yogurt a day keeps the doctor away--keeps intestinal problems a bay. The bacteria primarily responsible for cultured yogurt is very help to your digestive tract.  Lactobacillus acidophilu will help fend off harmful bacteria such as those that cause food poisoning and intestinal flu.  It reduces the risk of developing vaginal yest infections, and it helps avoid the diarrhea that often occurs as a side effect of antibiotic therapy.  Choose organic, plain yogurt.

8. Incorporate nuts and seeds into your diet. A couple of teaspoons of organic peanut butter, or other nut or seed butters, are high in heart-healthy monounsaturated fats and the important antioxidant vitamin E.

9. Relax with a glass of red.  Studies from the University of California, and Cornell University suggest that an antioxidant contained in red wine--resveratrol--helps protect against cardiovascular disease and event cancer.  Once or twice a week, enjoy a glass of Pinot Noir, Cabernet Franc, Cabernet Sauvignon, or Merlot.

10.  Enjoy your food!  Stopping to enjoy your food is necessary to experience the feeling of satisfaction after a meal.  Eating on the run leaves you wanting more.  Especially if you are on a weight loss diet, take the time to enjoy your food, and you will soon find that less is more.

The Dangers of Energy Drinks

Last year over 20'000 visited emergency room for issues related to energy drinks.  There have been many reports and studies published regarding energy drinks.  Do the risks outweigh the benefits?

The manufacturers promise increased energy and improved concentration; and their sales continue to soar.  Available everywhere--from gas stations, variety stores, bars, and gyms.

There are an increasing number of warnings from health care professionals, however, warnings that energy drinks have negative side effects, especially on young people.

Click here for FREE ACCESS to more reports on health, nutrition, training, and conditioning.

The Allegations:

A recent study entitled "The Dawn Report," noted a doubling in a five-year period of the number of emergency room visits linked to energy drinks--most of those involved people between 18 & 39.

The manufacturers of popular energy drinks rejected the study produced by the Drug Abuse Warning Network. Health Care professional, however, are urging caution when using energy drinks, notign the potential danger of combingin them with other substances, or consuming them under extreme conditions.

Most energy drinks, including such popular brands as Red Bull and Monster, are highly caffeinated, and are marketed as a means of increasing energy.  "Energy" drinks are different than sports drinks, such as Gatorade or Powerade that carbohydrates (sugar) and electrolytes as their main ingrediants.

Health care professional are not only concerned about the high amounts of caffeine in energy drinks, but also other ingrediants including taurine, guarana, and creatine.

The amount of caffeine in most energy drinks ranges from 72mg to 150mg in 8 ounces--most cans sold are larger 12 ounce containers, and can have 294mg of caffeine.  And don't think the "shots" are any better, as their caffeine concentrations are even higher.

The Rebuttal

Makers of many of these energy drinks have stressed that there is no proof their beverages are responsible for injuries or deaths.

Monster Beverage Corp., maker of Monster Energy, said in a statement that "The DAWN Report" is "highly misleading" and does not prove that the drinks are unsafe.

The association also criticized the report for comparing the amount of caffeine in energy drinks to that of a 5-ounce cup of coffee. The report states that 5 ounces of coffee typically contains about 100 mg of caffeine, while the amount of caffeine in energy drinks can range from 80 mg to 500 mg.

Health Professionals’ View

Dr. Jane Sadler, a family physician at Baylor Medical Center at North Garland, in Garland, Texas, said one problem with energy drinks is that they often are consumed in highly concentrated forms, in short periods of time and in ways not intended by the manufacturer.

Sadler, whose undergraduate degree is in exercise technology, said she has seen numerous patients -- often young, healthy, athletic people -- showing symptoms such as chest pains or high blood pressure after using energy drinks.

“One of the problems is that these energy drinks are downed with such rapidity, often on an empty stomach, that they act like a bolus,” Sadler said, referring to a large amount of a medical substance given in a short period of time to produce the maximum effect. This can overwhelm the brain and body, she said.

In extreme cases, convulsions and even heart attacks have been attributed to consumption of large amounts of caffeine.

“People need to remember that when you exercise, you are often pushing your heart to its limits,” she said. “When you start putting in chemicals that are also stressing your heart and body, the results can be unpredictable.”

Meridan Zerner, a registered dietitian at Cooper Clinic in Dallas, said the main issue with energy drinks is that “a lot of them have a whopping dose of caffeine.” Cooper Clinic recommends that adults consume less than 200 mg of caffeine a day.

“There are so many unknown possible consequences that come from caffeine and other supplements, some of which are unregulated, that I believe the risks outweigh the benefits,” she said.

For a safe, natural energy drink, check out PRO prolonged energy drink and GO instant energy

Buy them here, by themselves, or as part of the Body by Vi Challenge complete line or nutrition products.

Look who won $1000 for losing 10Lbs! Congratulations to this weeks Project 10 Winners!

CONGRATULATIONS, NEW PROJECT 10 WINNERS! Project 10 entries have been pouring in-the enthusiasm is through the roof! Thank you all for your participation and inspirational stories-keep them coming.  Way to go, this week's winners!Project 10 Winners: WOMEN Heidi Hinton - Roaring Spring, PA Joan Lomax - Emory, TX  Raina Dolayi - Cary, NC Amie Laforet - London, ON, Canada Pierrette Bouchard - St. Francois, NB, Canada Project 10 Winners: MEN Will Grant - Anchorage, AL George Guyott - Grand Rapids, MI Mike Derienzo - Windermere, FL Ken Koonce - Jacksonville, FL Louis Martinez - Dorado, PR See them all at winners.vi.com and SHARE your favorite stories!Triple your chances of winning this month! Enter your 90-Day results by February 28th for your chance to become a Champion! We're picking three times the finalists this month!  Enter to win NOW at enter.vi.com Project 10 Story of the Week Check out Project 10 Winner Mike Derienzo's incredible transformation after losing 10 lbs. in less than 30 days! Want to be our next $1,000 winner? Go to enter.vi.com now! - Your ViSalus Team

The 15 Minute Single Dumbbell Workout

Do you know what builds muscle?  It's not fancy equipment, it's you!  You working your muscles builds muscle.  Check out this quick, muscle blasting workout!  All you need is a single dumbbell, and some floor space.  Adapated from Robert dos Remedios, C.S.C.S., you will find that this simple training program will help you concentrate on form, activate more muscle fibers, and save you time.

What to do: Perform all these exercises as a circuit.  Do as many reps as you can of one exercise in 30 seconds, then rest for another 30 seconds before moving on to the next exercise.  Complete 3 circuits in total  Be sure to pick a single dumbbell with the appropriate weight ensuring you complete the workout while maintaining proper form.  


Exercise One: Bottom-Half Getup.

Lie on the floor with your right leg bent and left leg straight, holding a dumbbell in your right hand above your chest. Without taking your eyes off the weight or bending your right arm, prop yourself up on your left elbow. Now straighten your left arm. Reverse to return to the starting position. When your 30 seconds are up, rest 30 seconds and repeat on your opposite side.

Exercise Two: Goblet Squat:

Hold a dumbbell vertically in front of your chest, cupping the top end with both hands. (Imagine that it's a heavy goblet.) Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees; your elbows should brush the inside of them. Pause, and then push yourself back up to the starting position.

Exercise Three: Push Press to Windmill:

Stand holding a dumbbell in your right hand just outside your shoulder. Dip your knees and then push up explosively, using momentum to help you press the weight overhead. With the dumbbell still overhead, pivot your left foot 45 degrees to your left, push your hips to the right, and slide your left hand down your left leg. Pause, and reverse the move to return to the starting position. When your 30 seconds are up, rest 30 seconds and repeat on your opposite side.

For FREE ACCESS to more tips on training, conditioning, nutrition  and saving money, sign up here.

The Full Body Crunch

Check out this full body exercise that is fast, ferocious, and works every muscle in your body while blasting your core!

The Bear Crunch will wake your abs out of hibernation.

Here's how: Start on all fours, then raise your knees about one inch off of the floor.  Next comes the tricky part, and what makes this exercise so challenging. 

Sign Up for FREE access to this, and other exericses.

Walk or Run to Lose Weight

Take a look at most "Runners."  What do you see?  A lean body.  Running helps you lose weight in less than than almost any other sport or activity.  As this weight comes off, it leaves you with sexy, sculpted legs, and a calm feelings that last with you all day, while giving you an energetic spring in your step.

But how many times have you tired running, or thought about running, or said you could not do it, that you did not have a body meant for running?  

Well new studies show that if you can walk for 30 minutes, you can achieve most of the benefit of running, and combined with the right nutrition plan, you can lose 10, 20, 30 pounds and more!

Check out a simple step-by-step walking/running and nutrition plan that will help you steadily and healthfully build your mileage, your endurance, and lose the weight you want. And if you are starting off walking, you can use the program to be running again, like when you were a child.

Follow this simple program and you will go from walking what you can, to walking for 30 minutes, to running for 30 minutes.  You will be amazed at your progress as you will be running smoothly and watching those pounds melt away.

Follow this simple program and you will find yourself eating foods that fuel weight loss, and give you the energy to walk and run further than you ever thought you could  You will find meals to power your muscles, tricks to eat smarty, and delicious snacks you can enjoy before or after your runs.






Sign up for free access to the Walk/Run to Lose Weight program, and take the first steps to a fitter, leaner, new you.

Plank Challenge

The plank is a favorite exercise of many.  It is one of the best exercises for building core strength and endurance.  But many people skip it during their workouts--they must think it is boring, or too easy.

So check out what Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan, did to increase the intensity of this class core exercise.  He calls it the 90-Degree pushup, and it gives you the benefits of the plank as well as an isometric exercise for your shoulders, chest, and arms. 

How to do it: You need a stopwatch.  Assume a pushup position with your body in a straight line from your head to your ankles. Slowly lower your body until your chest nearly touches the floor and your elbows are bent at about 90 degrees. You should be hold your chest a couple of inches off the ground.  Now hold this position as long as you can.

Watch the video below to see Durkin demonstrate the 90-degree pushup hold.

 Now you can work on your upper-body strength  while also working your core strength.  

And remember to supplement your nutritional needs to ensure maximum results.

New Year's Resolution 5-Day Cleanse

Over the holidays, many of us overindulge. Great food, baked goods, etc., with friends and family is what I love about the holidays.

But many of those things can also "bog us down."  A cleanse is one of the most effective ways to feel lighter and look younger.

And if you have a New Year's Health Resolution, a cleanse is a great way to "jump start" your metabolism, and kick of your resolution.

Below is a simple 5-Day Cleanse that I have done a few times before--and always felt great afterwards.


The 5-Day Cleanse:

1. Immediately after you get up each morning, drink one cup of hot water with fresh squeezed lemon.
2. No dairy other than 1/2 cup of plain yogurt once per day.
3. Eliminate all grains, including rice.
4. Each day each one fruit (ideal fruits are apples, blueberries, or clementines)
5. Vegetables are free (each as much as you want), except--do not eat any of the "starchy" vegetables: potatoes, yams, sweet potatoes, corn, squash, etc.
6. Eliminate all red meat.
7. No more than 3 ounces of protein to be consumed at each meal (tuna, salmon, tofu, chicken, turkey, sole, etc.)
8. No beans or legumes
9.  No coffee or alcohol.  Substitute green or black teas, herbal energy drinks, and herbal teas.
10. 8 glasses of water per day.  Add chlorophyll to water twice a day.  Mint flavoured chlorophyll is available.

Tips:

• 
• If you become constipated, add fibre such as ground flax seed, ground chia seed, or Fibre+ from Health, to smoothies/shakes and/or yogurt.
• Maximum of 15 nuts per days.
• If you feel tired or low-energy throughout the day, instead of drinking a coffee, try a Pro prolonged energy drink.

Recommended Grocery Items:

• Yogurt: use plain (not-flavoured), probiotic yogurt. Not skim or non-fat yogurt. Liberte brand is a very good choice--no sugar, good probiotic count.  Astro plain is a good compromise.
• Omega 3 eggs (hard boiled and kept in fridge--great snack or protein for lunch)
• Cinnamon tea (for cravings)
• raw almonds &/or walnuts
• green or red apples
• red peppers
• cucumbers
• carrots (including baby carrots)
• celery
• fresh lemons
• Imagine brand Soup Broth (vegetable or chicken
  --drink as much or as often as you like.)
• Pro prolonged herbal energy drink mix
   (to get you through the afternoon low).
• Vi-Shape shake mix for your protein smoothie.

Supplements:

1. Ground flaxseeds: add 1 tablespoon to shake/smoothie and/or yogurt
2. Acidophilus (probiotics): Makes sure capsules have >3 billion organisims per capsule.  Take 4 capsules per day--2 in morning, 2 in evening.
3. Chlorophyll: available at most health food stores.  Add 1 teaspoon to water twice daily--morning and evening.

Banned from the cleanse:
- mayonnaise
- sugar (including adding to tea)
- bread, pasta, cereal, grains, etc.
- potatoes
- rice
- red meat
- coffee
- wine
- beer
- alcohol
- dates
- raisins
- cheese (including cottage cheese, cream cheese, hard cheeses)
- beans (including hummus)


Sample Meal Plan:

Breakfast:
Vi-Shake--1 cup Almond milk, 1/2 cup frozen berries, 1 tsp flaxseed oil, 1 tbsp ground Chia seeds, 1 tsp mint chlorophyll.

Snack:
1/2 cup of plain yogurt with 1/2 cup of berries, 6-8 almonds, and 1 tsp of ground flaxseeds.

Lunch:
1 cup vegetable or chicken soup broth
salads with 3 ounces of tuna
carrot sticks, celergy sticks
or
Vi-Shake

Snack:
1 apple and 6-8 almonds

Dinner:
- 1 cup chicken or vegetable broth
- chicken breast
- salad
- steamed vegetables