296 posts in this category

Core Boot Camp

Last night's Core Boot Camp class was small, but effective! Each exercise focused on various positions to engage and strengthen the muscles of the core, increase balance, coordination, agility, and stability. Based on client comments, below are their reviews:


Single-Leg Squat with Upward Jump is a plyometric exercise focusing on power, balance, and stability.

Singe-Leg Squat


Medicine Ball Walkout is a low-impact core strength move designed to increase the heart rate, strengthen the upper body, and muscles that make-up the core.




Core Boot Camp Class

As you may know, I've put together a Core Boot Camp class in Hopkins, MN.

Working in a group setting has its challenges because it opens the door (wide) for people to get hurt - Ouch!

To remedy this, I spot customer's one-on-one to be sure proper technique and form is used the entire time. Another component is teaching modifications. So far, this class consistently produces a challenging workout for each customer.

Sample exercises from last night's class:


Squat to Overhead Ball Throw



Failure: You Stop Trying

No matter how busy life gets, it's important to keep getting your workouts in. It isn't until you stop trying that you've failed. Keep trying - you're worth it!

tumblr_you havent failed

Don't Skip Dinner - Keep it light!

Reading an article from CNN.com, it seems skipping your evening meal may not be the best solution - just keep it light! I thought the entire article was interesting:

Fewer, larger meals key to weight loss?

You've probably heard that eating multiple small meals throughout the day is a good way to stave off hunger and keep your metabolism revved up while trying to lose weight. But a new study could change your diet strategy.

Eating two large meals early and skipping dinner may lead to more weight loss than eating six smaller meals throughout the day, research presented at the American Diabetes Association Scientific Sessions conference this week in Chicago suggests.

"Both experimental and human studies strongly support the positive effects of intermittent fasting," lead study author Dr. Hana Kahleova told CNN in an e-mail.

The study

Researchers from the Czech Republic followed 54 patients with Type 2 diabetes for 24 weeks. The study participants were split into two groups at random. Both groups followed a diet that reduced their energy intake by 500 calories per day and contained 50 to 55% carbohydrates, 20 to 25% protein and less than 30% fat.

For the first 12 weeks, one group ate three main meals - breakfast, lunch and dinner - and three small snacks in between meals. The other group ate a large breakfast between 6 and 10 a.m. and a large lunch between noon and 4 p.m. The two groups then switched for the second 12 weeks.

Researchers asked the patients not to alter their exercise habits during the study.

The results

Although both groups lost weight and decreased the amount of fat in their livers, the group that was eating only two larger meals lost more during each 12-week session. Eating fewer, bigger meals also led to lower fasting blood sugar levels, meaning that the body's insulin production was working more efficiently.

The timing and frequency of the groups' meals did not seem to have an effect on the function of beta cells that produce insulin or on the glucose metabolic clearance rate - i.e. how fast their bodies were able to process and get rid of sugar.

Our expert's take

"This is interesting," says CNN diet and fitness expert Melina Jampolis. "But the first thing I think of is that it's not really liveable, telling people to skip dinner every day."

Jampolis is also concerned that the two groups did not end up eating the same total number of calories. "Eating six times a day, it's very hard to control calories," she says. The researchers admit that while they did their best to ensure both groups consumed the same amount, the group that ate two larger meals may have eaten less.

While the study was small, Jampolis agrees that there's research to support eating a lighter meal later in the day. Most of us consume the majority of our day's calories late at night when we're the least active, she says. And when we're not active, our insulin sensitivity drops. A recent study showed that walking for just 15 minutes after dinner can help lower your risk for diabetes. Fasting between lunch and breakfast may have a similar effect, she says.

The takeaway

Don't skip dinner altogether. Focus instead on eating a hearty breakfast and lunch, and keep your last meal of the day low in calories.

Post by: Filed under: Diabetes • Diet and Fitness • Weight loss


Osteoarthritis Prevention

According to an article published by the Huffington Post, a compound found in broccoli, sulforaphane, may help slow the process of osteoarthritis and act as a prevention method. Here's a snippet from the article linked above:

Broccoli Compound Could Help Prevent, Slow Osteoarthritis

Posted: 08/29/2013 8:39 am EDT
broccoli osteoarthritis
A potential weapon against osteoarthritis could be right in the grocery produce aisle.

Researchers from the University of East Anglia found in lab studies that sulforaphane, a compound found in cruciferous vegetables like broccoli, seems to be able to prevent and slow progression of joint cartilage destruction that occurs in osteoarthritis.

The findings are promising, considering osteoarthritis -- which has no cure -- is the most common kind of arthritis.

"As well as treating those who already have the condition, you need to be able to tell healthy people how to protect their joints into the future. There is currently no way in to the disease pharmaceutically and you cannot give healthy people drugs unnecessarily, so this is where diet could be a safe alternative," study researcher Ian Clark, a professor of musculoskeletal biology at the university, said in a statement. "Although surgery is very successful, it is not really an answer. Once you have osteoarthritis, being able to slow its progress and the progression to surgery is really important. Prevention would be preferable and changes to lifestyle, like diet, may be the only way to do that."

The study, published in the journal Arthritis & Rheumatism, involved applying sulforaphane to human cartilage cells, as well as cow cartilage tissue. Researchers found that the compound seemed to slow down the destruction of such cartilage.

It seems proven time and again the importance of eating a balanced diet rich in fruits and vegetables keeps the human body healthiest - So, why does fast food still exist??


I will not!

Great reminder to stay the course when confronted with time off this weekend. Eat healthy and stay active to be FIT!


Productive or Not So Much?

At what point do you stop and ask yourself whether you’re being productive or just pushing yourself too hard and incapable of reaching the goal because you’re out of steam?

prolificliving.com prolificliving.com


Commitment - Stay Loyal

Saw this on IDEA Health and Fitness page - a great reminder to follow through on commitments we make to ourselves.

commitment means

Carla's Cherry Crisp

Nights have started getting chilly here in Minnesota, so I couldn't think of anything better than cherry crisp to end a super busy week!


Instead of reaching for something super unhealthy and pre-made, I put together something simple using ingredients I had on-hand like these:


I put 1 container of Morello Cherries from Trader Joe's into a Pyrex dish,
mixed-in 1 Tablespoon flour, and 1 Teaspoon of Forti-Flax.

2 Cups Old-Fashioned Oats
4 Tablespoons unsalted butter (melted)
1/4 Cup Organic Maple Sugar (from Trader Joe's)
1 Teaspoon Pumpkin Pie spice (cinnamon, ginger, nutmeg, and cloves)

Thoroughly mix topping ingredients in a separate dish and spoon the topping mixture over the cherry base.

Bake at 350 degrees for 45 minutes.

Turned my tired, negative mood into pure bliss :)

Focus on Healthy

"Stop focusing on being skinny. Focus on being healthy and the weight will take care of itself."

Being healthy is simply eating healthy foods and moving at least 10 minutes, 3 times per day.

We can alter this model to realize faster results by increasing the amount of time we exercise, level of exertion - how hard we work, number of days each week, etc.

The bottom line is that if we shift our focus to eating healthy foods and the proper amounts of food, the extra weight will come off.

However, when your diet seems healthy and no results are seen, it's time to consider whether there are hidden inflammation issues - food allergies, hidden calories consumed by alcohol, chronic dehydration created by not drinking enough water or too much salt that is preventing weight loss.

Focus on healthy