Keep cool this summer with these tips by Liz Applegate Ph.D (article featured in Runner’s World (Aug 2011))

RUN LONGER: Snow cones and slushies
A 2011 study found that having a slushie flavored with sugar syrup prerun can help you run 20 percent longer than drinking cold water with the same amount of syrup. The slushie cools you down better than cold water, preventing overheating.
CHILL OUT: Top shaved ice with real fruit syrups. Or blend up frozen berries, juice, and honey. Pour over shaved ice.

COMBAT INFLAMMATION: Cold soups
Refreshing, chilled soups made from colorful vegetables offer a wide range of antioxidants that help combat inflammation that causes soreness. Soups made from fresh summer fruits make for a healthy dessert that packs carbs and fiber.
CHILL OUT: Make gazpacho: Puree one pound yellow tomatoes and half a cucumber. Add a cup of kefir; garnish with basil.

BOOST IMMUNE HEALTH: Frozen yogurt
A new wave of frozen yogurt shops has introduced the creamy dessert with a tart kick. Compared to grocery-store versions, this fro-yo contains more live cultures that promote gastrointestinal health and boost immune-system strength.
CHILL OUT: Top frozen vanilla yogurt with fresh fruit and chopped nuts for added antioxidants and healthy fats.

INCREASE CIRCULATION: Popsicles
Popsicles can be healthy—just check the ingredient list. Store-bought brands made from real fruit and with no added sugar supply vitamin C and potassium; both are vital for healthy circulation.
CHILL OUT: Make your own pops: Blend up your favorite summer fruit; pour into popsicle molds and freeze.

SPEED RECOVERY: Fruit smoothies
Creamy and cool, fruit smoothies provide everything you need to recover postworkout, including carbs and protein. Plus, a recent study found that fruit extracts can help lower measures of oxidative stress following a strength-training session.
CHILL OUT: Whether store-bought or homemade, make sure your smoothie has about 15 grams of muscle-building protein.

CUT BACK ON FAT: Gelato
Gelato actually has less butterfat than ice cream. A half cup contains 150 calories and four grams of fat (versus 200 or more calories and eight grams of fat for ice cream), making for a healthier indulgence.
CHILL OUT: Look for gelato made with real fruit, and stick to a half cup.

Grab a jump rope, add some GROOVE to your step to make this one great workout in your daily routine!  Hey this 22 minute workout is FUN, leg movin’ and you can improve your hip hop skills!

• minutes 1-3: jump rope for a quick warm up
• minutes 3-6: bust a move! dance for 3 minutes – jump around + show off your hip hop skills
• minutes 6-10: jump for 1 min on your right leg with your left knee lifted (use those abs!) then switch legs and repeat (total 2 mins on right, 2 mins on left)
• minutes 10-13: get groovin’! show off those moves as you get low and get movin’ (let’s pop, lock and drop it!)
• minutes 13-16: jump rope as fast as you can for 1 minute, then alternate jumping on left foot then right foot… FAST!
• minutes 16-19: JUMP!!! find your favorite high energy song and jump around! get down, and get your heart rate up!
• minutes 19-22: jump rope any variation – mix it up + have fun with it!

For the last several weeks we have been posting simple exercises to work your abs, hips, thighs, legs and more muscles.  Remember these exercises are excellent ways to burn extra fat off your butt while adding the definition you desire.

Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

To finish out these last few weeks exercises – here’s ONE more:

Run or Walk

Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time.

Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

If you’re serious about transforming your body then call or email today to set up a consultation with one of our GREAT personal trainers. Together we will create the perfect program that will quickly get you into the body that you deserve.

I’m sure many of you know the kids song “Put Your Left Foot Out, Put Your Right Foot In” well we aren’t quite doing this, but you are lunging with your feet and squatting instead of ‘shaking all about’.  Try this exercise that targets your butt and hip muscles.

Lunge

Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight.

Lower until the front knee is bent at 90 degrees and not extended past your toes.

Stand back up and then extend the opposite leg and bend.

Perform 10 repetitions.

For an increased workout, hold dumbbells in each hand.

Want to get your heart pumping AND work your buns?  Then grab an elastic sports band and lets get started.  (Not sure what an elastic sports band is – ask anyone working in the gym, we’ll be glad to assist.)

Banded Shuffle

Stand up straight with your legs hip-width apart and tie the band around your lower legs.

Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight.

While in this squatting position, take several steps to the left, then several to the right.

You may need to use your arms for balance, but your butt muscles should feel a workout.

Here’s another exercise to add to your routine for summertime lookin’ good!

Leg Lift

To do a leg lift, lie on your side and prop yourself up on your elbow.

Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape.

Hold for a few seconds, and then slowly lower your leg.

Repeat 10 times, turn onto the other side, and lift the other leg.

Ad ankle weights for more of a challenge.

Here’s a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.

Swim season is around the corner and it’s time to get going on exercising those buns!

Here is one bun exercise sure to please:

Hip Lift

Hip Lift
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself.

Repeat.

To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Check out Richard showing off a few easy floor ab workout!

Grab a mat and get working on those ABS!

keep it simple, to lose weight

Why?

If you have a compelling “Why” you are more likely to be successful. A friend of mine came up to me after a networking meeting and said, “I know this stuff! I know I need to eat right and exercise – WHY don’t I do it???”

“Good Question – the million dollar question, as far as I’m concerned.”

So I asked her, “Why don’t you do what you are supposed to?”

Although she didn’t realize it, she answered herself immediately. I think maybe she wanted a more complicated answer than the one she gave – “Well, I hate putting on my shoes, getting dressed and having to change back.”

There was her answer. Although, not exciting, it is true. We are creatures of comfort. And especially as we get older, we don’t “change” well, we don’t embrace discomfort like we used to and we have heavier, balls and chains to try to unloose ourselves of. Sadly, some of us keep our chains so that we DON’T have to do what we need to do and what we are supposed to do. ”

The next question comes: “Well, if I don’t do what I don’t want to do, then how am I going to change?”

I find there are TWO main solutions: Biblically speaking “We are transformed by the RENEWING of our mind.” Although, we are still us, we have to put old thoughts and habits aside and think new thoughts and habits. Alas, this is also, super difficult. So, the next step is simple. BE ACCOUNTABLE TO SOMEONE.

I tell people ALL the time, I am a trainer, who pays for training, and at minimum always workout out with a partner. There is something about making an appointment. There is something about not letting SOMEONE else down. This part is simple. Unless you love working out and making changes, you must commit to meeting someone or getting a trainer or getting in a class. It is that simple. Not easy (ok, not hard either), but SIMPLE.