Meals that are filled with protein and fat, like this omelet, help to curb between-meal cravings. Enjoy the unique flavor blend of turkey, apple, goat cheese and cinnamon. Servings: 2
Here’s what you need…
3 slices turkey bacon
1 small apple
dash of cinnamon
4 egg whites
2 whole eggs
dash of salt
dash of pepper
1 Tablespoon of unsweetened coconut milk
3 Tablespoons goat cheese
Place a non-stick skillet over medium heat. Cook the bacon strips for 4 minutes each side, until golden.
While bacon cooks, dice the apple. Remove bacon strips from skillet, place on a cutting board. Place the apple pieces in the heated skillet and sauté for 5 minutes, sprinkling with a dash of cinnamon. Dice the bacon and place in a medium sized bowl.
In a bowl whisk the egg whites, whole eggs and coconut milk. Beat the eggs until frothy and add dash of salt and pepper.
Remove apples from skillet and add to the bowl of bacon. Pour half of the egg mixture in the skillet, cook until set and then flip and cook the other side. Repeat with the other half of egg mixture.
While eggs cook, mix the bacon, apples and goat cheese together.
Fill each omelet with half of the bacon, apple and goat cheese mixture.
Nutritional Analysis: One serving equals: 249 calories, 12 fat, 485mg sodium, 10g carbohydrates, 1g fiber, and 25g protein.
If your job calls for sitting at a desk all day, then swap out your chair for an exercise ball.
When sitting on an exercise ball, your body will constantly make small adjustments, often imperceptible, to remain balanced. These small movements, over the course of a day, result in the strengthening and tightening of your core.
Not only will strengthening your body’s core muscle group help improve your posture, improve your balance and guard against back injuries, it also creates a slimmer midsection.
Top 10 Exercise Ball Moves to Tighten Core
With everything that you’ve got going on in your life, taking time to tighten your core is probably not a high priority.
Sure, you’d love to have tight abs, and you exercise when you can, but your core could definitely use some more attention.
An easy way to incorporate core strengthening into your exercise routine is to work the following 10 exercise ball moves into your routine.
As with other exercises, warm up before using an exercise ball. When performing specific exercises, keep your back straight, avoid locking your knees, and breathe properly.
The size of ball you use should be based on your height and weight. When sitting on a ball, your thighs should be parallel to the ground. Choose dumbbell weights based on your fitness level.
Isn’t it worth taking the time to seek out a professional trainer in the proper environment? After all, this is your lifestyle of choice and you are now laying groundwork for years of good exercise habits.
Make a decision to do things the right way and your chances of sticking to it are guaranteed. When you are sure of what you are doing, you can be dedicated. If you have doubts about what you are doing, you can easily doubt why you are doing it. Self doubt is your enemy in exercise adherence. Sticking to something means you must be fully convicted of doing it.
Many people are now retreating to live in fitness camps and resorts to dedicate time toward gaining professional insight for their wellness lifestyles. Whether taking a weekend, week, or a month, Consider Las Vegas Live-In Fitness when taking that first step to Learn Proper Exercise Form.
Sid Graber trained for his best half-marathon at Henderson Boot Camps. At age 86, Sid prepared for the 2009 Las Vegas Rock ‘n Roll Marathon by participating in Bootcamp with personal trainer Debra Stefan, doing jump rope, TRX, balance training, and goal setting. Fitness for Men takes the same conditioning strategies that apply for all ages of athletes. No matter what your age or condition, you can become your best!
Wait! Before you skim down to find which exercise I’ve labeled as the best, read the whole story…
It’s always interesting when I’m approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I’m always slow to answer.
You see, I’m acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.
That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.
What makes an exercise the best?
When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn. On the other hand, the more complex the movement, the more calories you will burn.
Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.
Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count.
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.
Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.
Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.
I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.
So what’s the best exercise for you? Find out-hit reply to this email to schedule your no obligation fitness consultation.
Clear Your Mind
Exercise is the most natural way to cleanse your mind and emotions. When your emotions are flustered and your mind cluttered, you will find refreshment after a good workout. When done correctly, it is only during exercise that your mind actually rests.
Scientific studies plus my own experience running an adult weight loss camp reveal some insights. There could be a couple basic reasons why you can’t sleep that come to mind.
1.) Insomnia is a classic sign of cardio over training. Make sure you are within your limits here. Rome wasn’t built in a day.
2.) Intense training too late in the day can cause sleep disturbance. Do yoga or relaxation stretching for your last workouts of the day to help sleep.
3.) Nutrition deficiency can disrupt sleep.
I have had all three of the above sleep killers myself and the good news is that you can usually identify the problem and change the pattern right away.
Just remember that sleep is the most important thing you can do for your health…over and above workouts. Without rest and recovery the body cannot heal, grow, develop,and get you the results you are working toward.