01 October 2020Fitness Blogs
01 October 2020
If you’re searching for that extra kick-in-the-seat to get through your treadmill session, try music. Not just any music though: Listening to faster-tempo tunes between 170 and 190 beats per minute (bpm) was found to have the greatest effect on getting people’s heart rate up while lowering their perceived effort, according to a recent study by Andrea De Giorgio, associate professor in physiological psychology at eCampus University in Italy.
During the experiment, people worked out in silence or with slow, medium, or fast-paced music. Overall, the faster the beat, the easier the workout felt, which is key since research shows that the limiting factor in people’s workouts is usually mental, not physical. “Rhythmic patterns of music facilitate the execution of movement, creating a feedback loop,” says De Giorgio. “In the context of exercise, certain music can be strategically chosen in order to induce physio-psychological responses that lead to better performance, as well as regulating mood and shifting attention. Try “Go Off” by M.I.A. (170 bpm), “Arabesque” by Coldplay (172 bpm), and “Follow God” by Kanye West (180 bpm).
01 October 2020This just in.
01 October 2020
Slow cooker recipes are great all the time but even more perfect for fall. Slow cookers are a quick and simple way to meal prep or cook dinner. Plus, nothing better than warm food on a cold day. Here is one of our favorite slow cooker recipes. This recipe is perfect as soup, on top of rice, or with tortilla chips. Bonus – this recipe is gluten-free, grain-free, and can be made vegan without adding chicken.Slow Cooker Chicken Enchilada Soup Ingredients
- 1 1/4 cups vegetable broth
- 1 tsp minced garlic
- 1 tsp cumin
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp cilantro
- 1 green or red pepper chopped
- 1 can black beans
- 1 bag of corn (12 ounces)
- 1 can diced green chiles
- 1 can green enchilada sauce (15 ounces)
- 1 can petite diced tomatoes (fire-roasted for extra spice)
- 3 chicken breasts
- 1 can pinto beans (pureed)
- Additional toppings: rice, tortilla chips, avocado, cheese, etc.
- Add vegetable broth, minced garlic, spices, chopped pepper, black beans, corn, green chiles, enchilada sauce, diced tomatoes, and chicken to slow cooker. Cook on high for 3-4 hours.
- Puree can of pinto beans (you can use a blender or food processor)
- Remove chicken from cooker and shred. Add back into the pot.
- Add pureed beans and mix into soup.
- Serve and enjoy!
Try this out for dinner and let us know how you like it. Tag us @VASAFITNESS.
01 October 2020
Look no further for restaurant-quality Fresh Vegetable Rolls that are unbelievably easy to make, delicious and healthy! These Fresh Vegetable Rolls are healthy, adaptable, and make a wonderful light dinner, lunch, or appetizer. What’s makes this dish the best is it’s creamiest ever peanut sauce!
Fresh Summer Rolls with Peanut Dipping Sauce Recipe by Sally’s Baking Addiction
You’ve had these before right? If you haven’t, summer rolls (also known as Vietnamese spring rolls, salad rolls, or rice paper rolls) are basically the raw version or flash-fry spring rolls or egg rolls fry. They’re fresh, loaded with vegetables, sometimes shrimp, and I’ve even had them with slices of mango inside– amazing, amazing.Before You Start
The first andmost important part is to have everything sliced and ready to go before you begin assembling. You can use a variety of veggies and even throw in some rice noodles and shrimp. What most people always find necessary is adding a lot of crunch. Something crunchy like carrots, cucumbers, peppers, or all of the above. Also? Some tasty herbs like mint, basil, or cilantro. Hereâs what you can put in your vegetable rolls: cucumber, carrots, red pepper, cilantro, shrimp, chopped purple cabbage, butter lettuce (or romaineâ¦ whatever you have), shrimp, and avocado.
Veggies like cucumber, carrot, and peppers should be thinly sliced/julienned. You can slice the shrimp in half too, which makes them nice and thin for the delicate roll. Everythingâs wrapped up in rice paper wrappers. You can find rice paper wrappers at most major grocery storesâ you can get them at Whole Foods. Each wrapper has about 30-35 calories, depending on brand. Add all these tasty veggies, eat a few, and you have one seriously low calorie meal.
Letâs now cut to the chase with so much information. Letâs rock ân roll!Fresh Vegetable RollsThese Fresh Vegetable Rolls are healthy, adaptable, and make a wonderful light dinner, lunch, or appetizer.Servings10 rollsPrep Time45 minutesIngredientsEasy Peanut Dipping SauceSummer Rolls
- 10pc spring roll rice paper wrappers
- 1pc large carrotpeeled and julienned
- 1pc large cucumberjulienned (you can peel)
- 1/2 large red pepperjulienned
- 1/3cup chopped purple cabbage
- 1oz cooked rice noodles or rice vermicellioptional
- 1 avocadosliced
- handful fresh cilantro(and/or mint, basil)
- 5 large green lettuce leaves(romaine, butter, etc), torn in half
- 20 medium cooked shrimppeeled and sliced in half length-wise
- sesame seedsoptional garnish
First, read through the post above to learn some tips/tricks for making these summer rolls. Also, make sure every single ingredient in the summer rolls is prepared/chopped/cooked before you assembling.
Prepare the dipping sauce: You can whisk everything together in a bowl or use a food processor. You have the option to whisk them because it can save you from cleaning the food processor. Add everything to a medium bowl (except water and optional garnish) and whisk until smooth. Add 1-2 Tablespoons of warm water or until you reach desired thinness. Pour into a serving bowl/ramekin and top with garnish. Set aside.
Prepare the rice paper wrappers: Pour warm water into a large bowl or 9-inch square or round baking pan. Working with one at a time, dip the rice paper wrapper into the warm water for 15-20 seconds (or whatever the package suggests). Usually itâs around that time. You want the wrapper to be soft, yet still slightly firm and pliable. Immediately remove from the water and place flat onto a work surface such as a large plastic or ceramic cutting board. Sometimes I use a large wood cutting board, but the wrappers stick to it a little more. Pat the wrapper slightly dry.
Fill the rolls: Place a few sticks of carrot, cucumber, red pepper, and a sprinkle of cabbage on top of the bottom 1/3 of the rice paper as explained and pictured in the post. Then, a small amount of noodles (if using), a slice or two of avocado and a bit of cilantro. Lay 1/2 of a lettuce leaf on top and 4 slices of shrimp on topâ as pictured above. Remember, do not overstuff the roll. Start small then add more, as needed, as you roll each one.
Roll them: Roll everything up tightly. To do so, gently pull up the bottom of the roll and roll over the filling. Then, roll and use your hands to tuck the filling in as you go. Itâs basically like youâre rolling a burrito! Remember, you want a very tight roll. You can fold in the sides of the rice paper roll if you wish.
After rolling each, place on a serving plate. Cut in half, sprinkle with sesame seeds, and serve with peanut sauce. Enjoy!
- Make Ahead Instructions: Wrap rolls individually in plastic wrap (suggested to prevent sticking and then tearing) and layer in a Tupperware between sheets of parchment or wax paper. Store up to 2-3 days. In terms of taste, the rolls are best served fresh the day they are made. Cover sauce tightly and store in the refrigerator for a couple days.
- Nut Allergy? You can dip the rolls into soy sauce or this tasty dipping sauce or this chile lime sauce.
- Hoisin Sauce: Found in the Asian section of grocery stores. Itâs everywhere. Itâs a pungent sauce typically used in Asian cuisine as a glaze for meats, in stir fries, or as dipping sauce. Itâs where most of the peanut sauceâs flavor comes from. I do not suggest leaving it out. This stuff is delicious!
- These ingredients can be played around with based on what you like/dietary needs. The obvious necessary ingredients are the rice papers and crunchy veggies.
The post Fresh Vegetable Rolls appeared first on Fitness, Recipe & Healthy Recipe Guide to Healthy Living.
01 October 2020
By special request from one of our subscribers, I bought this product for a review today. Janet has a child who is a very picky eater, who also loves peanut butter despite being allergic to it. Being as WOWBUTTER does contain a small amount of cane sugar, I normally would not touch it. But in the interest of trying to help one of our faithful readers here goes.
The folks at WOWBUTTER in their advertisement state this product has a taste and texture that consumers know and love. I am going to have to disagree with them on this point. This statement is about as off point as many vegetarian hamburgers allegedly tasting like the real thing. They might taste good, I actually like many of them as something different. But with that being said, there are no vegetarian hamburgers on the market that actually taste exactly like beef.
WOWBUTTER has a somewhat creamy texture, however it is a little stiffer than actual peanut butter. The taste however, is nothing that comes even remotely close to the taste of peanuts. It does not even taste like poor quality, cheap peanut butter. WOWBUTTER tastes like soy. While it is not particularly a bad flavor to me, it does not fill the bill as a peanut butter replacement.
But for the added cane sugar. WOWBUTTER is nutritionally sound. From this standpoint you cannot go wrong. One aspect I do like about the nutrition is that with it being made of soy, you will get a full profile of all nine essential amino acids which our bodies require for healing and replacement of all of tissues. However, being as this product does contain added cane sugar, there is no way I am going to recommend it to anyone. If you like it, then go ahead and enjoy it. Just do not expect it to taste like actual peanut butter.Ingredients:
Whole Toasted Soy, Pressed Soy Oil, Cane Sugar, Palm Oil (Sustainable), Sea Salt.
01 October 2020
Mention inflammation and most people will think of the acute variety which happens when you cut or injure yourself. Inflammation occurs when your immune system dispatches an army of white blood cells to surround and protect an injured area, thereby creating visible redness and swelling. The process works similarly if you have an infection like the flu or pneumonia. So in these circumstances, inflammation is actually essential—without it, injuries could fester and simple infections can become deadly.
But for the purpose of this article, I am addressing the chronic variety of inflammation that occurs as a result of unwanted substances in the body, specifically sugar.
When you have chronic inflammation it helps kick off atherosclerosis—the buildup of fatty, cholesterol-rich plaque inside of your arteries. Our body’s perceive this plaque as abnormal and foreign, therefore it attempts to wall off the plaque from the flowing blood. When that wall breaks down, the plaque may rupture and then mingle with your blood. When this happens a blood clot forms that blocks the flow of blood. These clots are responsible for the majority of heart attacks and most strokes.Studies confirm the link between added sugar and higher inflammatory markers.
Consuming excess added sugar and refined carbohydrates causes several changes in the body, which help explain why a diet high in sugar can lead to chronic, low-grade inflammation.
Excess production of AGEs:
Advanced glycation end products (AGEs) are harmful compounds that form when protein or fat combine with sugar in the bloodstream. Too many AGEs leads to oxidative stress and inflammation.
Increased gut permeability:
Bacteria, toxins and undigested food particles can more easily move out of the gut and into the bloodstream, potentially leading to inflammation.
Higher “bad” LDL cholesterol:
Excess LDL cholesterol has been associated with higher levels of C-reactive protein (CRP), a marker of inflammation.
A diet rich in added sugar and refined carbohydrates can lead to weight gain. Excess body fat has been linked to inflammation, partly due to insulin resistance.
Of course, common sense tells us that other factors such as stress, medication, smoking and excess fat intake can also lead to inflammation, but the consumption of sugar significantly increases the amount of inflammation in your body. Observational studies in humans have linked high added sugar and refined carbohydrate intake to many chronic diseases, including heart disease, cancer, diabetes, obesity and more. A large study involving more than 75,000 women found that those who consumed a diet high in sugar and refined carbohydrates had up to a 98% greater risk of heart disease, compared to women with the lowest intake of refined carbs.
Another study looking at the diets of over 35,000 women found that those who consumed the most sugary foods and drinks had double the risk of developing colon cancer, compared to those who consumed a diet with the least added sugar. It is believed that the increased risk of cancer may be due to the inflammatory effect of sugar. In the long-term, inflammation caused by sugar may damage DNA and body cells. Some experts also believe that chronically high insulin levels, which can result from consuming too much sugar, may also play a role in cancer development.Obesity Obesity is often referred to as a low-grade inflammatory disease. Eating too much added sugar is linked to weight gain and obesity.
The Standard American Diet (SAD) is very often high in refined carbs and added sugar, which can lead directly to an imbalance in gut bacteria which can lead to obesity. Excess sugarâs impact on obesity and diabetes has been extensively documented over the years.
Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Excess consumption of sugar, especially in sugary beverages, also contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary beverages. The effects of added sugar intake â higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease â are all linked to an increased risk for heart attack and stroke. A high intake of added sugar and refined carbs has been linked to the development of other diseases, such as liver disease, inflammatory bowel disease, mental decline, arthritis and others. In particular, excess fructose consumption has been linked to non-alcoholic fatty liver disease.Itâs important to note that there is a difference between added sugar and natural sugar.
Added sugar is removed from its original source and added to foods and drinks to serve as a sweetener or increase shelf life.
- brown sugar
- corn sweetener
- corn syrup
- fruit juice concentrates
- high-fructose corn syrup
- invert sugar
- malt sugar
- syrup sugar molecules ending in âoseâ (dextrose, fructose, glucose, lactose, maltose, sucrose
Reading food labels is one of the best ways to monitor your intake of added sugar. Look for the following names for added sugar and try to either avoid, or cut back on the amount or frequency of the foods where they are found.Breaking the cycle!
Weight loss and calorie restriction have been shown to decrease inflammation and increase insulin sensitivity in people who have been medically advised to lose excess weight. Obesity is often part of a difficult cycle, but breaking this cycle is not impossible. Understanding the link between inflammation and obesity can also be a way of arriving at a new approach to health and weight loss. An excess of weight often equals more inflammation which can cause a cascade of hormonal adaptations that disrupt your bodyâs hunger signaling. Inflammation knocks the body out of balance. A healthy and balanced lifestyle is key to returning the body back to health and equilibrium. The best and most effective component to returning your body back to a healthy one is by the removal of all added sugars from your diet.
01 October 2020
Water is the breadth of life. Take any living plant, animal, or micro-organism, nobody can survive without water. When it comes to bodybuilding, it is one of the key elements that determine how much muscle you pack. Hence it is very important to know as much as you can about this miraculous drink. Although we […]
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01 October 20202 HIIT Workouts For Beginners
We are smitten with HIIT training (High-Intensity Interval Training) because of its many physical and time-saving benefits. Today, we want to equip you with two intervals to do apartâor togetherâto give you a full HIIT workout for beginners.
Do this workout three times and then move onto HIIT Workout Number Two, or use it as its own workout! Itâs gonna be fun because this HIIT session for beginners works your whole body.
Lunges are a great leg and glute workout, and they make for a fantastic HIIT interval. To do your lunges, make sure that you are standing straight up with your core engaged. Take a big step backward with your left foot and then lower yourself until your right thigh and left shin are parallel with the floor, step forward to the starting position and switch sides. Remember to keep your core engaged throughout the movement and maintain a good posture. Proper posture will ensure that you hit all of the right muscle groups.
Side shuffles are perfect for working your inner thighs and moving your body on a different plane than usual. If you think about it, almost everything we do is via moving forward and backward. Rounding out your fitness routine with some focus on side-to-side movements will help target underused muscles, and make you stronger overall. To do a side shuffle, find your starting position. Start with your feet hip-distance apart, your waste hinged at the hips, core engaged, and knees slightly bent. Next, take two steps to one side, maintaining your starting posture, then shuffle two steps back. Continue for 30 seconds.
Now, we will move onto a core, shoulder, and arm workoutâthe inchworm. Standing with your feet about hip-distance apart, hinge at your hips and begin to walk your hands forward on your mat or floor until you reach plank position (or as far as you can). Then, reverse the move and walk yourself back to start position. Repeat for 30-seconds.
Your core might be burning from inchworms, and thatâs a good time to push through on another core-building, lower-body moveâthe high-knees. To perform high-knees, start standing with your feet about hip-distance apart. Hold your hands over your toes at about where your belly button is. (Or a little higher. You can do it!) Now, lift your right knee to your right hand, and then your left. Try and get faster, working your way into a max pace. Your knees should be making contact with your hands every time (not the other way around). So, be sure to keep your hands steady and let your legs and core do all of the lifting.
You deserve a break! Take a rest for 30-seconds to one minute. Hydrate, lay on the floor, pat yourself on the back, upload a sweaty (itâs like a selfie but with sweat) to IGâwhatever you gotta do! Then repeat at a higher intensity than before. Do this a total of three times. Then, move onto the next set to complete your workout! You got this.
Like workout number one, you can use this on its own, or combine it with the top workout for a total body conditioning high-intensity interval training workout.
Get ready to feel the burn, this drill by our incredible instructor Mariah is challenging, but you can do it! For this HIIT cardio for beginners workout, we are giving you a two-step drill. First, start with the football drill. You will begin in the same stance as the side shuffle aboveâhips hinged, knees slightly bent, and your hands bent in front of you like you are pushing on a wall in front of your chest. Then, quickly lift your feet up and down, running in place. Count to three seconds and then jump, hitting your knees to your hands when you are in the air. Hereâs a screenshot of what that power jump looks like. When you land, shuffle again for three seconds and do it all over again.
Next is hit-the-floor. If youâve done these, you know that they work! Itâs a full-body movement that can be explosive, with a jump; or low-impact, with steps from side-to-side. To start a hit-the-floor, step your foot to the right, engage your core, and twist down until your left hand touches somewhere near your right toe. Be sure to keep a flat back and engaged core throughout the movement. Then, head back to the start and repeat on the left. You should start to feel a hop happening as you switch sides. This is where you can take the exercise to the next fitness level. Add a hop to your routine as you move to switch sides and feel your calories torch away.
For this fun, intense exercise, it helps to envision yourself on a ski slope. Not only does this visualization allow you to understand the movement, but it is nice to leave your mind in the middle of a sweat-induced workout and feel the wind on your face. To do this workout, get into the âskiersâ stance. Have your feet close together, knees bent, hips hinged, and your chest up, keeping your back straight at the hinge. Jump from both feet at once to one side, and then jump to the other. This is not a move where one foot leaves the ground before the other, but they will both come off of the ground at the same time while you use your muscles to move your body from side to side.
Similar to the ski jump, now we go into forward-backward hops. Ski jumps are done on a lateral plane (meaning side-to-side). To complete the forward-backward hops, you will want to move forward and backward instead. Use a similar stance with your feet together, knees slightly bent, but keep your posture straight. We bend the knees to keep softness and avoid injury. Now, hop forward and backward. Repeat for 30 seconds.
Lay down, grab water, towel off, and get ready to do it all over again for three full rounds, heightening your intensity each time.
Always remember to cool down after your workout by doing a few stretches, drinking some water, and even taking some time to walk around. A warm-up and cool-down are essential to keeping your training safe and fun.
You can check out HIIT Workout Number Two, and enjoy even more on our virtual wellness platform iChuze Fitness. You can also give this workout a try at any of our locations where we have tons of space to try any exercise you can dream up.
01 October 2020Hats off to Nordstrom and TerraCycle.
01 October 2020
Over the years, I have heard a LOT of pre and postnatal exercise specialists make claims that they hold the secret to healing diastasis recti postpartum.
The truth is there is no secret.
Now, I can provide you with the tools, guidance and information that will leave your body feeling stronger than before you had kids…But you only get out what you put in.
So, in this post, allow me to share with you the benefits of my Core Rehab postpartum program with the understanding that there is no secret pill. Just an empowered woman willing to put in the work and make the necessary lifestyle changes to get back to living a life that she wants.
>>Remember that you are not alone and with patience and persistence there is nothing stopping you from reaching your goals.<<
On the physical side, what Core Rehab can do for you is:
- Get rid of aches and pains
- Heal diastasis recti
- Improve pelvic floor dysfunction
>>Basically, it’s rebuilding the fascial foundation in your body so that peeing your pants when you laugh doesn’t have to be your new normal.<<
But it’s more than that mama…It’s gaining a greater understanding of your body and how it functions.
If you want to heal your diastasis recti it’s not going to happen overnight. This postpartum program forces you to slow down to connect your mind, breath and body in a whole new way.
Now I’ll be real with you…my goal of the program is not to build you a shredded 6-pack. My goal is for you to feel confident and comfortable in your skin again.
*Going through this program isn’t about a before and after picture. It’s an ongoing journey of discovery about your body, health and lifestyle.*
If you’re ready to make the lifestyle changes to live the life you want, my Core Rehab program is here to guide you.
This 6-phase program includes my 3 bonuses to enhance your life for FREE:
- Digestion Series ($397 value)
- Mindfulness Course ($497 value)
- Monthly Group Coaching Calls with Erica and Coach Jen ($2,400/year value)
Mama, I can’t wait to see what you discover about your body through this postpartum program.
Click >>HERE<< to begin your Core Rehab journey and say YES to making the investment that will get you back to living the life you want!View this post on Instagram
This is your chance to make the bold decision to get your body back after having your little one. Back to running without peeing your pants. Back to getting up and down from the ground without low back pain. Back to feeling confident in your body. Movement is the safest and most effective way to heal your body. AND WE HAVE THE TOOLS FOR YOU TO DO SO. Enrollment is open to our Core Rehab program where you can begin to safely strengthen your deep core for life-long results. Begin your journey today! Link in profile
A post shared by Knocked-Up Fitness (@knockedupfitness) on Sep 28, 2020 at 9:12am PDT
The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).
The post Are You Willing to Make Lifestyle Changes to Live the Life You Want? appeared first on Knocked-Up FitnessÂ®.
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