Tag Archives: lose

Body Sculpting Exercises Women Can Do at Home to Build Muscle as featured in the Houston Chronicle

Body Sculpting Exercises Women Can Do at Home to Build Muscle

by Jesica Salyer, Demand Media Google

Women can make their home routine just as effective as a gym routine.
Women can make their home routine just as effective as a gym routine. 

Taking your workout to a gym is not the only way to effectively build muscle as a woman. With some space and a few free weights, you can challenge and strengthen your body so that it becomes more sculpted and muscular. Remember, diet is one half of the equation in gaining muscle. Make sure you eat plenty of lean protein, vegetables, fruit and healthy fats to fuel your body properly so that it’s able to replenish itself and grow.

Incorporating Weights

Though body weight exercises will allow you to strengthen your muscles, you will witness more noticeable results if you use extra weight. Having a dumbbell or kettlebell at home can mean endless possibilities for your workouts. Start with a moderate size weight — at least 15 lbs. You want this weight to challenge you, as lifting too light will not help you sculpt your body. According to “Fitness” magazine, increase the weight you lift, not the reps, to increase your strength. In addition to having weights handy, find a spacious area in your home that allows a range of movement.

Deadlift to Upright Row

Your focus should be on integrating moves that target your upper and lower body, simultaneously. An effective example of this is performing a deadlift into an upright row. Start upright with your feet shoulder-width apart, gripping your dumbbell or kettlebell with both hands. Bend forward at the waist, bending your knees slightly as you come down. Bring the weight down to the ground, then use your hamstrings to pull it back up. As you become upright, pull the weight up to your chest by elevating your elbows. These moves target your hamstrings, glutes, shoulders and back. Do three sets of 15 repetitions.

Squat to Shoulder Press

A squat into a shoulder press is a move that will help sculpt and build your quadricep, hamstring, glute, lower back and shoulder muscles. Start by standing with your feet shoulder-width apart, holding your weight to your chest. Bend your knees and drop your butt down so that your knees are above your toes. Drive your weight down through your heels and push your body up. As you come up, extend your arms and push the weight upward. Maintain good form by keeping your shoulders back and chest out throughout the entire movement. Complete that sequence 15 times. Do three sets.

Lunges with a Twist

Weighted lunges are highly effective at sculpting and building your hamstrings and glutes. When combined with a twist, this move becomes a full-body exercise. Start with your weight in hand and arms extended in front of you. Take a large step forward, bend your knees and let your butt sink down. While in this tense position, rotate your torso and bring the weight to one side of your body. You should feel tightness in the top of your shoulders and your obliques. Repeat starting with your other leg, bringing the weight to the other side. Do three sets of 15 repetitions.

Read the published article here: http://livehealthy.chron.com/body-sculpting-exercises-women-can-home-build-muscle-9134.html

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My Favorite Post-Workout Recipe

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(topped with my Lemon Poppyseed protein cookie)

After a long, exhausting workout or run, my body craves replenishment. If you’re anything like me, my hunger doesn’t set in until at least 30 minutes after my workout concludes. Therefore, right after finishing my workout, my body needs primarily hydration with a kick of nutrients–nothing super heavy. I throw these ingredients into a blender for the perfect post-workout smoothie:

-2 Cups of filtered water (I filter my water with a Berkey filter)

-1 Tablespoon of spirulina (a robust, nutrient dense powdered sea plant)

-1/2 scoop of vanilla protein (I use Jay Robb’s vanilla protein)

-1/2 cup of fresh or frozen pineapple (pineapple contains enzymes that minimize bruising and aid in recovery)

Blend, enjoy, replenish!

Manitoba Harvest Hemp Review

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Manitoba Harvest Hemp Products

Overall Rating: 5 Stars

About Manitoba Harvest:

“We heart hemp foods SO much we see no reason to love any other, and that’s why we ONLY manufacture and sell hemp foods.

When it comes to hemp foods, we want to know as much as possible and be involved at every level – from seed to shelf. Luckily we are! We are tremendously proud to be the world’s largest hemp food manufacturer to grow, make and sell our own line of hemp foods.

We are in the fields educating farmers and encouraging more hemp acres.

We are making everything on-site at our world class manufacturing facility. Our manufacturing plant has achieved the highest level of global certification in food safety and quality.

We are proactively spreading the word about hemp foods to all those that will listen. We share over a million sample packages per year to hemp fans young and old all across North America.

Sharing the hemp love is just what we do best.

Our Mission

To manufacture and market the highest quality hemp food products, to educate on the health and environmental benefits of hemp, and to strive for sustainability in all that we do.

Vision Statement 
To be the global leader in hemp food products, promoting health and wellness, and fostering positive change for community and the environment.

Core Values

  • Passion
  • Health
  • Quality
  • Integrity
  • Transparency
  • Fun.”

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Hemp Hearts

Manitoba Harvest’s Description:

“There’s no need to grind the seed as they are ready to eat straight from the bag. Hemp Hearts™ make it easy to add omegas, protein & fiber straight into your diet.

Hemp Hearts, the very best and most nutritious part of the hemp seed, the heart. By shelling the hemp seed, you get only the center, with its raw nutrition, rich nutty flavor and tender crunch. So easy to use, eat them straight out of the package or sprinkle on anything – salad, cereal or yogurt. The only limit is your imagination!

Unlike some other seeds, there is no need to grind Hemp Hearts to get at the incredible nutrition. They are full of protein with 10 grams of complete plant-based protein per 30 gram (3 tablespoons) serving size. Hemp Hearts are also a great way to add omegas or EFAs (essential fatty acids) to your diet. According to the World Health Organization, the ideal ratio of Omega-6 to Omega-3 EFAs is 4:1 and the naturally occurring ratio in Hemp Hearts is 3.75:1. Hemp Hearts contain more protein and Omega-6 & 3 and less carbs than a similar serving of Chia or Flax.

Our farmer partners deliver whole seed directly to our state-of-the-art, globally certified facility. Here we remove the hard outer shell of the hemp seed, leaving just the soft, tasty Hemp Heart, which are tested for quality then sealed in a modified atmosphere, light impermeable package to lock in the freshness.”

My Description & Thoughts:

I have been a fan of the hemp plant for several years now. It’s a nutritionally dense plant and the seeds, or hearts, are incredibly delicious. These hemp hearts by Manitoba Harvest are of the utmost quality, and you can taste it. These are a staple in my pantry–as I use them in baking grain free baked items, sprinkled over bowls of fruit, in salads and ground up in a smoothie. They are so versatile and  they add a yummy, nutty flavor to any dish you put them in.

I’d highly recommend these hemp hearts to anyone! In my opinion, more individuals should be incorporating hemp seeds into their diet. They are an absolute superfood and a delicious addition to your diet.

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Hemp Protein

Manitoba Harvest’s Description:

Hemp Pro 50: 

“The ‘essential’ hemp protein powder.

  • Raw, whole food made with a single ingredient – hemp!
  • Tastes great! Blends well with your favorite smoothie ingredients!
  • A complete plant based protein great for vegan/vegetarian diets.
  • Incredibly nutritious – per 30 gram serving, HempPro 50 contains 15 grams of easy to digest, plant based protein, 7 grams of fibre and 2.6 grams of Omegas.”

Hemp Pro 70:

“The world’s first easy-to-mix hemp protein powder.

  • Water soluble – mixes easily into any delicious drink! Just add to shaker cup and go.
  • Smooth, creamy texture that tastes great!
  • Can also be stirred into yogurt, or hot cereal and is great for baking.
  • Easily digestible, complete, plant-based protein.
  • Incredibly nutritious – per 30 gram serving, HempPro70 contains 20 grams of protein and 3.4 grams of Omegas.”

Hemp Pro Fiber:

“Restore your digestive health with HempPro Fiber.

  • 13g fiber (52% RDI) per 30g serving.
  • 11g protein and 2.7g omegas per 30g serving.
  • Organic, raw whole food.
  • Easy to digest plant-based complete protein.
  • Blend into smoothies or add to baking.”

My Description & Thoughts on the Proteins:

The quality of the ingredients is of the utmost quality to me when I try new products. When I see that a product boasts great ingredients, I am merely sold right there. This is the case for these proteins. They are nutrient powerhouses and deliver a whole lot of plant based protein to your body.

The different in between Manitoba’s three proteins is mainly protein density. The Hemp Pro 50 is 50% protein by weight, Hemp Pro 70 is 70% protein by weight and the Hemp Pro Fiber is hemp protein combined with hemp fiber powder.

Hemp protein tastes a bit earthy, green and a tad nutty. I have yet to find a combination that doesn’t work in using this protein in smoothies. It goes well with any fruit–the flavor of the fruit often times masks the hemp flavor altogether.

You can’t go wrong incorporating these proteins into your diet. I am not vegan nor vegetarian, but these proteins are suitable for individuals who are, as they are 100% plant derived. Go hemp! These are fantastic products and absolutely have my stamp of approval.

*These complimentary products have been generously provided to me for the purpose of trying them in order to write a review on my experience.

If You Do 5 Things for Your Health…

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It seems to me that many individuals are seeking a healthier lifestyle, but struggle with where to start. Some questions I often hear are: Is it bad that I eat this? What should I start eating? What’s the best work out? 

In my opinion and based upon my own experiences, I believe that there are 5 great places to start. There are no overnight fixes, but if you implement these small changes, then you will be on the road to forming habits that will serve your health, not hinder it.

1. Stop cold-turkey or ween yourself off of soda.

-I understand what it’s like to have a routine with what you drink (I’m a coffee drinker). That said, I also understand that some people fail at quitting soda cold-turkey. Whichever way you choose to stop drinking soda, do it. It’s worth it–and there are plenty of alternative drinks that are chock full of nutrient dense wonderment. Swap the soda for Kombucha, coconut water, or something as simple as adding lemons & limes to your water.

2. Fill your refrigerator with food you would be proud of eating.

-There’s nothing that will enable you to keep making poor food choices more than having that food around you all the time. Shop for good, whole, real food. Think: vegetables, fruit, nuts, seeds, plant based milk (coconut or almond milk), free range eggs & grass fed beef. Also, find a non-gmo protein powder that you like and keep that around for a quick protein smoothie. Buy organic when you can.

3. Practice the 90-10 rule.

-Nothing turns me off quicker than hearing about over-obsessed eaters who are on the verge of a full blown mental disorder because of their relationship with food. The point is not to fear food, it’s to focus on good food and eat that the majority of the time. Aim for this: 90% of the time, eat the good stuff–like I listed above. The other 10% of the time, let yourself eat dinner out at your favorite restaurant, or enjoy a glass of wine with your significant other. It’s about balance, not being neurotic about food.

4. Find a fitness routine that you have fun with.

-There’s a great quote for this one; I can’t say it better than Laird does:

“Fitness doesn’t have to be a duty. It doesn’t have to mean charts and graphs and heart rate printouts. It should be a pleasurable part of your life, and it should include things that you do purely because you enjoy them. Fun is an ingredient that people often forget in their fitness program.” -Laird Hamilton (professional surfer and world-class athlete)

I can tell you first hand that I have not been a runner since a young age because it’s a chore that I must do. I run PURELY because of how it makes me feel. I feel happy, relieved, de-stressed, empowered, strong and revitalized every time I run. Nobody else has to understand why you do what you do, or why you run 10 miles a day, or why you spend hours in the gym. The important thing is that YOU are being true to what makes you happy in fitness. So, find a routine that makes your inner light shine and do it daily. Turn on your favorite music, dance a little if you want to, and challenge your body. 🙂

5. Don’t forget to lift weights. (this elaborates on #4)

-I think this one is incredibly important because of my own experience with lifting. So, here’s a story:

I have been an athlete for as long as I can remember, training for various sports. The running aspect of my training was always easy for me–I went out and did it because, at the risk of sounding corny, it fueled my soul.

However, I knew that I “should” be lifting too.

But, I didn’t enjoy it as much. I was so stubborn. I thought, “I like to run, it’s good for me, so that’s what I’m going to do. Screw lifting.” Luckily, with age I’ve become increasingly less stubborn about fitness. I am more open to new things if I believe they will truly benefit me.

About a year ago, I started lifting. I mean, REALLY dedicating myself to lifting–making it a priority. I lift every day now, with a rest day every week or so. Despite being sore and feeling a little weak at first, I almost immediately felt stronger and more powerful. My body started to change, I was becoming a bit leaner.

But, how could I be enjoying this process? I didn’t like lifting. My point in all of this rambling is that sometimes if you step outside of your comfort zone or what you think you’ll have fun doing, you’ll be very pleasantly surprised. You’ll find out that you grow to love it because it is positively impacting your body.

Lemon Poppyseed Cookie Recipe: Paleo, Gluten Free, Organic

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Lemon Poppyseed Cookies: Paleo, Gluten Free, Organic

Hi Everyone!

These cookies turned out so good (my husband gobbles them up, too) that I wanted to share them here.

All of these measurements are approximate, but it worked well for this batch:

Dry Ingredients: 

1 1/2 cups almond flour

I scoop of Jay Robb Vanilla Protein (can be any vanilla protein you use)
2 tablespoons of poppy seeds
1 tablespoon of lemon zest and 1 tablespoon of lemon juice
1 teaspoon of sea salt
1 tablespoon of stevia

Wet Ingredients: 

2 tablespoons of grapeseed oil
2 egg whites
1/2 tablespoon vanilla extract

Instructions:

-Mix the dry ingredients in their own bowl. Do the same for the wet ingredients.
-Pour the dry ingredients slowly into the wet ingredients until they are combined.
-Bake at 350 degrees for 5-7 minutes on a greased baking sheet (will take up two whole baking sheets).

Enjoy! They are a real (& healthy) treat.