Here is a quick and easy program you can do at home to tone your muscles, strengthen your core, and burn fat. Do 15 repetitions of each exercise in the circuit, then repeat the circuit. This will be a total of 18 sets a takes about 10 minutes.
Circuit 1: Plie squats, Rear Lunges (alternate legs), Lateral Raise
Circuit 2: Push Ups, Side Plank, Abduction (side leg raise)
Circuit 3: Crunches, Bike Sit Ups, Supermans
Best to do after a warm up of at least 5 minutes, and followed by some stretches. Total workout still less than 20 minutes. Do this 2-3 days a week on non-consecutive days (ex. M/W/F) and your body will thank you.
May you be enriched!
Tuesday, January 25, 2011
6 Great snacks under 150 calories
6 Great Snacks for Work -all under 150 calories!
Healthy snacking is a great way to keep your energy up and to make sure you are getting the nutrition that you need. And after these great snacks, you’ll avoid making poor food choices for lunch and dinner.
Ingredients for a great snack:
• Healthy ingredients
• Correct amount of calories for desired goals (150 cals for women, 200 for men)
• Balance of macronutrients
• Tasty
• Satisfying
• Easy to store or prepare
Here are my top 6 snacks for women:
1. Fage Greek Yogurt, flavored (130 cals)
2. 1 hardboiled egg (80 cals) and a 5.5 ounce can of V8 (30 cals)
3. 1 Mozzarella stick (80 cals) and a carrot (30 cals)
4. 3 stalks Celery (20 cals) with 1 tbl Peanut butter (95 cals)
5. 1 Zbar, organic made by Clif (140 cals)
6. 1 apple (3 ¾ diameter or about ½ lb whole) (125 cals)
Find this and other great tips at www.RichRoe.com
Healthy snacking is a great way to keep your energy up and to make sure you are getting the nutrition that you need. And after these great snacks, you’ll avoid making poor food choices for lunch and dinner.
Ingredients for a great snack:
• Healthy ingredients
• Correct amount of calories for desired goals (150 cals for women, 200 for men)
• Balance of macronutrients
• Tasty
• Satisfying
• Easy to store or prepare
Here are my top 6 snacks for women:
1. Fage Greek Yogurt, flavored (130 cals)
2. 1 hardboiled egg (80 cals) and a 5.5 ounce can of V8 (30 cals)
3. 1 Mozzarella stick (80 cals) and a carrot (30 cals)
4. 3 stalks Celery (20 cals) with 1 tbl Peanut butter (95 cals)
5. 1 Zbar, organic made by Clif (140 cals)
6. 1 apple (3 ¾ diameter or about ½ lb whole) (125 cals)
Find this and other great tips at www.RichRoe.com
Tuesday, October 19, 2010
Meditation for Weight Loss
Can meditation help you lose weight? Yes! While meditating in itself is quite relaxing and does not burn a lot of calories, just 5 minutes a day can make the difference in your program between failure and success.'
Think of meditation is as an exercise for your brain, and when you train your "mental muscles" you will be able to align your thoughts with your fitness goals. My favorite way to meditate is to listen to a prerecorded tape that guides my thoughts. Sometimes my goal is just to relax and let go of tension, but usually I pick a certain topic and spend a few minutes concentrating on that concept.
For example, today I meditated on patience. In just a few minutes I was able to think about how I could apply patience in my day. To be patient with my finger injury, to be patient with my father, to be patient with my wife, and to be patient with my exercise video. Having "worked out" my mental muscles, I feel much better and empowered. I feel so good I know I can accomplish anything I set my mind to. Sticking to my meal plan and exercise program become much easier with a calm and centered mind.
Visit www.RichRoe.com for other fitness tips.
May you be enriched
Think of meditation is as an exercise for your brain, and when you train your "mental muscles" you will be able to align your thoughts with your fitness goals. My favorite way to meditate is to listen to a prerecorded tape that guides my thoughts. Sometimes my goal is just to relax and let go of tension, but usually I pick a certain topic and spend a few minutes concentrating on that concept.
For example, today I meditated on patience. In just a few minutes I was able to think about how I could apply patience in my day. To be patient with my finger injury, to be patient with my father, to be patient with my wife, and to be patient with my exercise video. Having "worked out" my mental muscles, I feel much better and empowered. I feel so good I know I can accomplish anything I set my mind to. Sticking to my meal plan and exercise program become much easier with a calm and centered mind.
Visit www.RichRoe.com for other fitness tips.
May you be enriched
Monday, November 2, 2009
Yummy Chicken Parmesan
This is why I am ALMOST a vegetarian. This Chicken Parm recipe packs a lot of flavor and is sure to be a hit with adults and kids. I took most of this from Tyler Florence at the food network, making a few modifications to suit my tastes and to make the prep a bit easier.
* 4 skinless, boneless, chicken breasts (about 1 1/2 pounds)
* 1/2 cup all-purpose flour
* (Kosher) salt and (freshly ground) black pepper
* 2 large eggs, lightly beaten
* 1 tablespoon water
* 1 cup dried bread crumbs
* 1/2 Cup freshly grated Parmesan or Romano cheese
* 1 (8-ounce) ball fresh buffalo mozzarella, water drained.
* 1/2 cup freshly grated Parmesan
* 1 26-oz jar of your favorite pasta sauce
* 1-2 packages of Ravioli or pasta, cooked al dente
Preheat the oven to 450 degrees F.
Get the ingredients together for the chicken so you have a little assembly line. Put the chicken breasts side by side on a cutting board and lay a piece of plastic wrap over them. Pound the chicken breasts with a flat meat mallet (or even with the side of your jar of sauce), until they are about 1/2-inch thick. Put the flour in a shallow platter and season with a fair amount of salt and pepper; mix with a fork to distribute evenly. In a wide bowl, combine the eggs and water, beat until frothy. Put the bread crumbs on a plate, mix in most of the Parmesan, season with salt and pepper.
Heat 3 tablespoons of olive oil over medium flame in a large oven-proof skillet. Lightly dredge both sides of the chicken cutlets in the seasoned flour, and then dip them in the egg wash to coat completely, letting the excess drip off, then dredge in the bread crumbs. When the oil is nice and hot, add the cutlets and fry for 4 minutes on each side until golden and crusty, turning once.
Slice the fresh mozzarella and lay evenly on the chicken. Ladle the tomato sauce over the chicken/mozzarella and sprinkle with remaining Parmesan. Bake the Chicken Parmesan for 15 minutes or until the cheese is bubbly. Serve hot with ravioli/spaghetti. Last night I also made a side of roasted veggies which made a nice healthy compliment to this wonderful meal.
* 4 skinless, boneless, chicken breasts (about 1 1/2 pounds)
* 1/2 cup all-purpose flour
* (Kosher) salt and (freshly ground) black pepper
* 2 large eggs, lightly beaten
* 1 tablespoon water
* 1 cup dried bread crumbs
* 1/2 Cup freshly grated Parmesan or Romano cheese
* 1 (8-ounce) ball fresh buffalo mozzarella, water drained.
* 1/2 cup freshly grated Parmesan
* 1 26-oz jar of your favorite pasta sauce
* 1-2 packages of Ravioli or pasta, cooked al dente
Preheat the oven to 450 degrees F.
Get the ingredients together for the chicken so you have a little assembly line. Put the chicken breasts side by side on a cutting board and lay a piece of plastic wrap over them. Pound the chicken breasts with a flat meat mallet (or even with the side of your jar of sauce), until they are about 1/2-inch thick. Put the flour in a shallow platter and season with a fair amount of salt and pepper; mix with a fork to distribute evenly. In a wide bowl, combine the eggs and water, beat until frothy. Put the bread crumbs on a plate, mix in most of the Parmesan, season with salt and pepper.
Heat 3 tablespoons of olive oil over medium flame in a large oven-proof skillet. Lightly dredge both sides of the chicken cutlets in the seasoned flour, and then dip them in the egg wash to coat completely, letting the excess drip off, then dredge in the bread crumbs. When the oil is nice and hot, add the cutlets and fry for 4 minutes on each side until golden and crusty, turning once.
Slice the fresh mozzarella and lay evenly on the chicken. Ladle the tomato sauce over the chicken/mozzarella and sprinkle with remaining Parmesan. Bake the Chicken Parmesan for 15 minutes or until the cheese is bubbly. Serve hot with ravioli/spaghetti. Last night I also made a side of roasted veggies which made a nice healthy compliment to this wonderful meal.
Friday, April 10, 2009
Granola Recipe?
I eat 1/2 box of Trader Joes Vanilla Almond Granola almost every morning. I love the stuff, usually having it with rice milk and either a banana or some fresh blueberries. But I realized how much trash I was generating and thought maybe I'd start buying in bulk at Whole Foods and storing it in my own containers. When I discussed my plan with my coworker, she suggested I just make my own.
Why hadn't I thought of that? I love to cook and love to eat granola, but never considered making my own. Here is where I need some help. My first attempt was a recipe I found online for some "Hippie Granola". (I thought this might have some "magic" ingredients like the pancakes I had in Amsterdam many years ago. They sure were good until later that night when I passed out by the fire and had to be carried back to my tent). Back to my granola, the mixture turned out to be very moist and tasty, which was great for snacking but too wet when I added milk (see below). Next I got a recipe from a friend and this time it came out too dry and didn't really clump up like I want.
So which one of you Deadhead, crunchy, Martha Stewart friends of mine has a great tried and true granola recipe I can try out?
BTW, here is the Hipppie Granola (which I adapted from http://www.slashfood.com/2007/08/31/a-granola-recipe-from-my-moms-hippie-youth/)
2 cups rolled oats (not instant)
1 cup cashews
1/4 cup sesame seeds
1/2 cup toasted sunflower seeds
1/4 cup toasted wheat germ
1/2 cup dried cranberries or diced cherries
1/2 cup dried fruit, diced (I used apricots, cantaloupe-yummy and pineapple)
1/4 cup canola oil
1/2 cup honey
1. Mix the oat, nuts and grains in a large bowl.
2. Measure oil into the measuring cup and swirl it around before pouring into bowl.
3. Then measure out the honey in the same, unwashed cup. The oil will help the honey exit the cup.
4. Toss everything together until evenly coated and then pour out into a baking pan. I used a glass baking dish (perhaps that is what made it so moist?)
5. Bake at 300 degrees for 30 minutes, turning it with a spatula every ten minutes or so. You want everything to be an even golden brown.
6. When it is finished cooking, returned the baked granola to the mixing bowl, add the raisins and fruit and stir to combine.
Why hadn't I thought of that? I love to cook and love to eat granola, but never considered making my own. Here is where I need some help. My first attempt was a recipe I found online for some "Hippie Granola". (I thought this might have some "magic" ingredients like the pancakes I had in Amsterdam many years ago. They sure were good until later that night when I passed out by the fire and had to be carried back to my tent). Back to my granola, the mixture turned out to be very moist and tasty, which was great for snacking but too wet when I added milk (see below). Next I got a recipe from a friend and this time it came out too dry and didn't really clump up like I want.
So which one of you Deadhead, crunchy, Martha Stewart friends of mine has a great tried and true granola recipe I can try out?
BTW, here is the Hipppie Granola (which I adapted from http://www.slashfood.com/2007/08/31/a-granola-recipe-from-my-moms-hippie-youth/)
2 cups rolled oats (not instant)
1 cup cashews
1/4 cup sesame seeds
1/2 cup toasted sunflower seeds
1/4 cup toasted wheat germ
1/2 cup dried cranberries or diced cherries
1/2 cup dried fruit, diced (I used apricots, cantaloupe-yummy and pineapple)
1/4 cup canola oil
1/2 cup honey
1. Mix the oat, nuts and grains in a large bowl.
2. Measure oil into the measuring cup and swirl it around before pouring into bowl.
3. Then measure out the honey in the same, unwashed cup. The oil will help the honey exit the cup.
4. Toss everything together until evenly coated and then pour out into a baking pan. I used a glass baking dish (perhaps that is what made it so moist?)
5. Bake at 300 degrees for 30 minutes, turning it with a spatula every ten minutes or so. You want everything to be an even golden brown.
6. When it is finished cooking, returned the baked granola to the mixing bowl, add the raisins and fruit and stir to combine.
Saturday, February 21, 2009
World Human Spirit Day
Tuesday 2/17/09 at noon Pacific Time, celebrate World Human Spirit Day with me. Join people from around the world by sitting in silent meditation for 2 minutes. Use that time to connect with other humans who share a common goal of global unity. See http://www.omsakthi.org/news/2003/030202.html for more info.
I usually meditate alone, and on the occasions I have had the chance to do a group meditation I have felt a powerful energy. I do not fully understand how it really works, but I do feel that our thoughts are things. When a group of people generate a similar thought, the collective effort can create incredible changes. While I don’t fully buy into the concepts from “The Secret” and the “Law of Attraction” that what we say, think and feel will create a certain outcome as surely as the Law of Gravity will cause and object to fall, I do feel we can steer our lives with our brains. So if you at all feel the same, send out some positive vibes next Tuesday and let’s create a great world to live in
I usually meditate alone, and on the occasions I have had the chance to do a group meditation I have felt a powerful energy. I do not fully understand how it really works, but I do feel that our thoughts are things. When a group of people generate a similar thought, the collective effort can create incredible changes. While I don’t fully buy into the concepts from “The Secret” and the “Law of Attraction” that what we say, think and feel will create a certain outcome as surely as the Law of Gravity will cause and object to fall, I do feel we can steer our lives with our brains. So if you at all feel the same, send out some positive vibes next Tuesday and let’s create a great world to live in
Who Says You Can’t Choose Your Parents?
We are products of our parents and our genetic make-up is predetermined-or is it? Dr. Dean Ornish, in his book The Spectrum, has determined through his research “that you can actually change how your genes are expressed just by changing what you eat and how you live”. So for those of us that are predisposed to certain health risks, we can “turn off” those bad genes and “turn on” our disease preventing genes. Dean goes on to say that the more changes you make, the more your genes will adapt. This is an incredible scientific breakthrough that really empowers us to have the health we choose, regardless of how our parents made us. BTW, the changes Dean promoted were exercise, healthy eating and meditation.
Almost Vegetarian
The less I eat meat, the less I want to eat meat. Last night I cooked a classic dinner: grilled tri-tip, baked potato and steamed veggies (broccoli, squash and asparagus). I eat some kind of animal/fish product about once or twice a month, usually chicken or ahi tuna, so the red meat was a shock to my system.
This morning I was attempting to do my version of a triathlon: 4-mile MBT walk, 20 minutes of Yoga and 5 minutes of meditation. This routine sets my day up for success and happiness. But just a few minutes into my Yoga my stomach was in turmoil and I stopped. My body has been so used to easy-to-digest vegetables that it nearly seized up trying to process the chunk of meat.
In my year-long experience eating mostly-vegetarian, here are some of the changes I have noticed:
-I sleep better
-My digestive system works more smoothly
-I am leaner
-I have more energy
-I feel better about my commitment to the environment
-I appreciate my food more
Consider making a few vegetarian dinners each week and see how well you sleep and how good you feel in the morning.
May You be EnRiched
This morning I was attempting to do my version of a triathlon: 4-mile MBT walk, 20 minutes of Yoga and 5 minutes of meditation. This routine sets my day up for success and happiness. But just a few minutes into my Yoga my stomach was in turmoil and I stopped. My body has been so used to easy-to-digest vegetables that it nearly seized up trying to process the chunk of meat.
In my year-long experience eating mostly-vegetarian, here are some of the changes I have noticed:
-I sleep better
-My digestive system works more smoothly
-I am leaner
-I have more energy
-I feel better about my commitment to the environment
-I appreciate my food more
Consider making a few vegetarian dinners each week and see how well you sleep and how good you feel in the morning.
May You be EnRiched
Abs to Zen
Look great and feel great, that’s my philosophy. Getting clients to workout for an hour to improve their bodies is easy. Getting them to sit on a cushion for 5 minutes and meditate is not as easy. Most of us spend a lot of time to look great and do not understand the link between our mental health and physical health. The best form of mental training is meditation. Meditation is misunderstood AND underestimated and here is my sales pitch to get you motivated to try this wonderful practice.
In his latest book The Spectrum, Dr. Dean Ornish has scientific evidence to prove that when “you change your lifestyle, you change your genes.” Whoah. We all have a set of genes we are born with, and the choices we make can turn on our disease preventing genes and turn off our disease promoting genes. A key component in his program utilizes meditation as a way to manage stress. Stress left unchecked can ”suppress your immune system, cause heart attack or stroke, increase your risk of cancer, delay wound healing, promote inflammation, cause you to gain weight, impair your memory, cause depression, exacerbate diabetes, and worsen your sexual function.” Yikes.
MEDITATING JUST 5+ MINUTES A DAY HAS CAUSED THE MOST DRAMATIC SHIFT IN MY WELL-BEING SINCE QUITTING ALCOHOL 15 YEARS AGO. I started meditating about 3 years ago and my life is so much better on account of it. You too can improve your life. Right now, at the end of this sentence, just close your eyes and take 5 deep breaths.
Congratulations, you just began your meditation practice:) Try for 10 breaths tomorrow. Consistency is more important than total time so stick with it for a month and see how you feel.
May You be EnRiched
In his latest book The Spectrum, Dr. Dean Ornish has scientific evidence to prove that when “you change your lifestyle, you change your genes.” Whoah. We all have a set of genes we are born with, and the choices we make can turn on our disease preventing genes and turn off our disease promoting genes. A key component in his program utilizes meditation as a way to manage stress. Stress left unchecked can ”suppress your immune system, cause heart attack or stroke, increase your risk of cancer, delay wound healing, promote inflammation, cause you to gain weight, impair your memory, cause depression, exacerbate diabetes, and worsen your sexual function.” Yikes.
MEDITATING JUST 5+ MINUTES A DAY HAS CAUSED THE MOST DRAMATIC SHIFT IN MY WELL-BEING SINCE QUITTING ALCOHOL 15 YEARS AGO. I started meditating about 3 years ago and my life is so much better on account of it. You too can improve your life. Right now, at the end of this sentence, just close your eyes and take 5 deep breaths.
Congratulations, you just began your meditation practice:) Try for 10 breaths tomorrow. Consistency is more important than total time so stick with it for a month and see how you feel.
May You be EnRiched
The Early Bird Gets the Burn!
People always ask me, “when is the best time of day to work out?” I recommend getting your exercise done in the morning. Not because of bio-rhythms or increased fat burning, but for the simple reason that you get it done.
Today was a perfect example of why I prefer to train in the morning. I was invited by one of my clients to go boating from 9:15-3. I thought maybe I’d hit the gym when we were done, but with a large group going I was not completely in charge of how the day would play out. So my girlfriend and I got up at 6:45 AM, got on our warm clothes and hopped on our bikes. The sun had just come up and the full moon was setting over Malibu. What a way to get going!
We biked for 90 minutes and had time to change and meet our friends at 9:15 AM. As anticipated, our 20-person group was a bit slow to organize and we did not motor out to sea until after 11. No worries for us, we had already taken care of our health needs. BTW, we also planned ahead with some fruits and healthy snacks to help offset the piles of cheese and other caloric finger food our hosts offered.
Our minds were free to enjoy the day, whale watch, hang with our friends and not have that nagging reminder in the back of our heads that we still had stuff to do. Healthy bodies and clear heads, that’s the winning combination!
Today was a perfect example of why I prefer to train in the morning. I was invited by one of my clients to go boating from 9:15-3. I thought maybe I’d hit the gym when we were done, but with a large group going I was not completely in charge of how the day would play out. So my girlfriend and I got up at 6:45 AM, got on our warm clothes and hopped on our bikes. The sun had just come up and the full moon was setting over Malibu. What a way to get going!
We biked for 90 minutes and had time to change and meet our friends at 9:15 AM. As anticipated, our 20-person group was a bit slow to organize and we did not motor out to sea until after 11. No worries for us, we had already taken care of our health needs. BTW, we also planned ahead with some fruits and healthy snacks to help offset the piles of cheese and other caloric finger food our hosts offered.
Our minds were free to enjoy the day, whale watch, hang with our friends and not have that nagging reminder in the back of our heads that we still had stuff to do. Healthy bodies and clear heads, that’s the winning combination!
Obliquatory Training
Abs, Abs, Abs have always stolen the spotlight in core training. Sure, the abs play a role in keeping your midsection tight and if you get super ripped they can double as a washboard:) Here's your trivia question: what other core muscle does more work on your torso and plays a greater role in performance? Your obliques. You have 2 sets, internal and external obliques. They handle your handles on the sides of your midsection. When you twist, bend to the side and crunch you are engaging these valuable muscles. So here are a few exercises to add to your ab program. BTW, explaining how to do an exercise without a picture is nearly impossible so you might be better off googling any exercise that is unfamiliar to you:)
Bicycle sit-ups: from your back, lift your legs into a position as if you were in a chair. Clasp your hands behind your neck, crunch, and simultaneously swivel your right elbow and tuck in your right knee toward each other. 15-25 reps should be enough for a serious burn!
Standing Side Flexion: A classic exercise. From standing with soft knees, grab a light weight in your right hand and bend sideways, sliding your right hand down your right leg. Come up and go beyond straight and bend left with the weight. Repeat 15 times then do the same on the left side.
Woodchops: Do this in your MBTs for more benefit! Grab a light weight or medicine ball, spread your legs a bit wider than your shoulders with a slight bend in your legs. Take the medicine ball down to toward your left foot, then up and across your body toward the sky, so that your hands are now in the air lined up over your right foot. Take it slow-form is key to do this exercise safely.
When you see the results you will understand why I consider these exercises OBLIQUATORY!!!
Resolutions that WORK
A year is a long time to commit to anything, especially a new behavioral change. This year consider 12 monthly resolutions instead. Pick a theme for the year, like “pushing your comfort zone” or “new types of exercise” or “mini fitness challenges”. Then each month create a resolution that goes with your theme.
I love this style of resolution because it allows you to experiment with a variety of new ideas and see what works for you. Health and happiness are a result of many small, daily choices. Take control of your life one step at a time. Here is a sample, enjoy:)
Yearly theme-Mini Wellness Challenges
January-walk 25 times
February-become a vegetarian for the month
March-attend a meditation workshop
April-try a new fitness class/video twice a week
May-chart all your food on a log for a week
June-read 2 health-related books
July-enter a 10k walk/race
August-plan an active family vacation
September-stretch every day
October-abstain from alcohol
November-eat at least 5 servings of fruit and vegetables every day
December-Host a holiday party with only healthy food choices
I love this style of resolution because it allows you to experiment with a variety of new ideas and see what works for you. Health and happiness are a result of many small, daily choices. Take control of your life one step at a time. Here is a sample, enjoy:)
Yearly theme-Mini Wellness Challenges
January-walk 25 times
February-become a vegetarian for the month
March-attend a meditation workshop
April-try a new fitness class/video twice a week
May-chart all your food on a log for a week
June-read 2 health-related books
July-enter a 10k walk/race
August-plan an active family vacation
September-stretch every day
October-abstain from alcohol
November-eat at least 5 servings of fruit and vegetables every day
December-Host a holiday party with only healthy food choices
Dial in your Energy Levels
How do you get more energy but not end up like Richard Simmons on crack? Do you have the ability to stay reved up when you need to then turn it off for a good night’s sleep? I’m going to write a book on the subject and until then here are a few snippets to try:
Stop frying your system. All those “energy drinks” like Rock Star and Monster do not work. They pump you full of drugs which destroy your body’s ability to tap into its own natural energy stores of hormones. Consider limiting or eliminating all stimulants, including coffee!
Avoid energy vampires. Who or what in your life zaps you? Make a change today! Don’t answer that email, politely hang up the phone, walk away and preserve your energy for better uses later.
Learn how to stop your monkey mind. Your brain is the control center regulating your energy levels. We all have tons of energy inside each of us, we just need to be able to control the flow. The single best tool in my energy arsenal is meditation. Especially for those of you that think “there’s no way I can do it”, yes you can. I meditate 5+ minutes a day most days of the week, that’s all. Just 30 minutes a week can dramatically change your life. Most people think those who meditate as monks in caves. Think again. Meditation allows you to clear out the clutter, clear a space and focus your attention on what is important. Then when your day is done and it’s time to go to bed, you know how to turn off your brain and rest up for another great day:)
Stop frying your system. All those “energy drinks” like Rock Star and Monster do not work. They pump you full of drugs which destroy your body’s ability to tap into its own natural energy stores of hormones. Consider limiting or eliminating all stimulants, including coffee!
Avoid energy vampires. Who or what in your life zaps you? Make a change today! Don’t answer that email, politely hang up the phone, walk away and preserve your energy for better uses later.
Learn how to stop your monkey mind. Your brain is the control center regulating your energy levels. We all have tons of energy inside each of us, we just need to be able to control the flow. The single best tool in my energy arsenal is meditation. Especially for those of you that think “there’s no way I can do it”, yes you can. I meditate 5+ minutes a day most days of the week, that’s all. Just 30 minutes a week can dramatically change your life. Most people think those who meditate as monks in caves. Think again. Meditation allows you to clear out the clutter, clear a space and focus your attention on what is important. Then when your day is done and it’s time to go to bed, you know how to turn off your brain and rest up for another great day:)
Plump now, Pay Later
Before you stuff that last bit of pie into your already full stomach, put the fork down for a minute. That one bite makes a difference. That scrumptious morsel might taste good in your mouth and satisfy some temporary craving, I get that. But consider the cost. Eating more than your body needs is similar to spending more money than you have. The extra calories weigh you down like bad debt.
Now you are left with 2 choices: maintain the excess baggage or settle up. Maintaining too much excess fat slows you down, decreases your life span, decreases your quality of life, sets a poor example for your family, increases medical costs decreases your energy levels… The other option is to settle up by burning off those extra calories. Each 200 extra calories will mean about 30 more minutes of working out just to get back to your starting point!
Save yourself a ton of hardship and take the most effective action to solve the problem, keep the fork on the table. That single action is very powerful, and when you add up all your little choices the results will be incredible!
Now you are left with 2 choices: maintain the excess baggage or settle up. Maintaining too much excess fat slows you down, decreases your life span, decreases your quality of life, sets a poor example for your family, increases medical costs decreases your energy levels… The other option is to settle up by burning off those extra calories. Each 200 extra calories will mean about 30 more minutes of working out just to get back to your starting point!
Save yourself a ton of hardship and take the most effective action to solve the problem, keep the fork on the table. That single action is very powerful, and when you add up all your little choices the results will be incredible!
10 Healthy Holiday Gifts
Each year we give the people we care about something special. Instead of adding to their waistlines and increasing their risk of diabetes, how about supporting their desire to be healthier. This year try one of these gifts, approved by your Certified MBT trainer Rich Roe:)
1- A 1-hour massage
2- Yoga mat and DVD
3- Skateboard and helmet
4- Jump rope
5- Edible fruit basket
6- Pedometer with an inspiring calendar to track progress
7- New pair of MBT’s and socks
8- Ipod Shuffle and comfortable headphones
9- Magazine subscription to Shape, Men’s Health…
10- Gift Certificate for 3 personal training sessions
While you’re in the spirit, treat yourself too:)
1- A 1-hour massage
2- Yoga mat and DVD
3- Skateboard and helmet
4- Jump rope
5- Edible fruit basket
6- Pedometer with an inspiring calendar to track progress
7- New pair of MBT’s and socks
8- Ipod Shuffle and comfortable headphones
9- Magazine subscription to Shape, Men’s Health…
10- Gift Certificate for 3 personal training sessions
While you’re in the spirit, treat yourself too:)
Full Belly?
Most of my clients appreciate when I share with them my human side. Yesterday I stuffed myself! Pie, gravy, artichoke dip… As soon as a bit of food was digested, I’d pack another morsel in. Thanksgiving is a great time for me and I love the family and food aspects. This year I have been eating mostly vegetarian and was wondering whether I’d eat turkey or not. Since January I have had 2 chicken dishes, 3 hamburgers, 3 sushi dinners and homemade turkey meatballs once. So decided to eat a little bit of everything and just have fun:)
In preparation of the massive intake of calories, Thanksgiving morning I went to Sand Dune Park for 45 minutes of lung-busting and thigh-burning madness, followed by 3 games of beach volleyball. The day after Thanksgiving I went for a 4-hour hike in the mountains. So even though I ate a ton of mostly unhealthy food, I was able to find some balance to make it work for my overall fitness plan.
That’s my story, what’s yours?
In preparation of the massive intake of calories, Thanksgiving morning I went to Sand Dune Park for 45 minutes of lung-busting and thigh-burning madness, followed by 3 games of beach volleyball. The day after Thanksgiving I went for a 4-hour hike in the mountains. So even though I ate a ton of mostly unhealthy food, I was able to find some balance to make it work for my overall fitness plan.
That’s my story, what’s yours?
Ready for the Slopes?
I'm going to book my first snow vacation for the season. This trip I'm going to piggyback on my stepfather's Heli-boarding trip! I always like my body to be ready for such a different type of workout so I can make the most of my time on the slopes.
For downhill skiing and snowboarding the keys are strong legs and lungs. Here is a quick home program you can do 3 times a week that can help you get ready:
Circuit 1 (done with minimal rest between exercises):
Body weight squats x 15 reps
Wall sit x 30-120 seconds (depending on your abiility)
15 squat thrusts/Burpees
rest, repeat all 3 exercises
Circuit 2:
Walking Lunges x 15
Dead Lifts x 15
Lateral hops x 20(see http://www.livestrong.com/video/4006-do-lateral-hops-forward/?utm_source=yahoo&utm_medium=ssp&utm_campaign=yssp_Videos for a description)
rest, repeat all 3 exercises
Circuit 3:
Bicycle sit-ups x 25 each side,
Push-ups x max (ok, it's not really super ski-specific but it's a great exercise for many other reasons:)
Mountain climbers x 30 seconds
rest, repeat all 3 exercises.
Finish with a 5+ minute stretch. Some of these exercises may be new to you and you may have to poke around online to find them. I am in the process of putting together some mini videos that will make following these types of programs easier. This 20-minute program is a great time investment for your trip. See you on the slopes!
For downhill skiing and snowboarding the keys are strong legs and lungs. Here is a quick home program you can do 3 times a week that can help you get ready:
Circuit 1 (done with minimal rest between exercises):
Body weight squats x 15 reps
Wall sit x 30-120 seconds (depending on your abiility)
15 squat thrusts/Burpees
rest, repeat all 3 exercises
Circuit 2:
Walking Lunges x 15
Dead Lifts x 15
Lateral hops x 20(see http://www.livestrong.com/video/4006-do-lateral-hops-forward/?utm_source=yahoo&utm_medium=ssp&utm_campaign=yssp_Videos for a description)
rest, repeat all 3 exercises
Circuit 3:
Bicycle sit-ups x 25 each side,
Push-ups x max (ok, it's not really super ski-specific but it's a great exercise for many other reasons:)
Mountain climbers x 30 seconds
rest, repeat all 3 exercises.
Finish with a 5+ minute stretch. Some of these exercises may be new to you and you may have to poke around online to find them. I am in the process of putting together some mini videos that will make following these types of programs easier. This 20-minute program is a great time investment for your trip. See you on the slopes!
Walk. Talk. Connect.
I'm feeling great today! My girlfriend and I have been on morning walks 2 consecutive mornings with our MBTs. We walk along the strand in Hermosa Beach up to the Manhattan Beach Pier and back, about 4 miles. Not only are we getting great exercise that is easy on the joints, we use this time to catch up, plan our trips, make weekend arrangements and stay connected.
For our relationship our walking is quality time that we value. Without the distraction of a tv, movie, food, etc. we get to enjoy each other's company on a very personal way. We also do harder activities together, but we are so focused on the intensity of the workout that we cannot really chat. Walking is the perfect level of intensity, one that gets your body moving and allows for you to engage with your partner. And you don't have to push it. You can get the same calorie burning effects from a slow walk-it will just take you a little longer. So strap on your MBTs and get walking!
For our relationship our walking is quality time that we value. Without the distraction of a tv, movie, food, etc. we get to enjoy each other's company on a very personal way. We also do harder activities together, but we are so focused on the intensity of the workout that we cannot really chat. Walking is the perfect level of intensity, one that gets your body moving and allows for you to engage with your partner. And you don't have to push it. You can get the same calorie burning effects from a slow walk-it will just take you a little longer. So strap on your MBTs and get walking!
Personal Health Care Reform
Health care reform is a big topic in the news. We only get to vote once every 4 years for a new president. Regardless of who is in charge and what political changes occur, taking care of your own health is your number one priority. Your body NEEDS regular exercise and healthy food to function properly. The Surgeon General suggests accumulating 30 minutes of cardiovascular exercise all or most days of the week. He means today.
Did you know that inactivity is more dangerous to your health than smoking?
By not exercising it's similar to starting a smoking habit, something most non-smokers would consider insane. But not moving has the same risks, so inactivity is just as crazy! So get out there and create your own personal health care reform.
Did you know that inactivity is more dangerous to your health than smoking?
By not exercising it's similar to starting a smoking habit, something most non-smokers would consider insane. But not moving has the same risks, so inactivity is just as crazy! So get out there and create your own personal health care reform.
Skip the Sweets
Halloween is associated with dressing up and eating candy. How much junk food will you put in your body this week? Try NONE and see how much better you feel afterward.
This celebration often marks the beginning of the holiday season: eat, drink and be merry. I’m all for being merry and enjoying myself, but not at the expense of my health. How about eating in moderation, exercising and being merry? Each choice you make has an effect and after many small choices the results manifest in your body.
Choose wisely!
This celebration often marks the beginning of the holiday season: eat, drink and be merry. I’m all for being merry and enjoying myself, but not at the expense of my health. How about eating in moderation, exercising and being merry? Each choice you make has an effect and after many small choices the results manifest in your body.
Choose wisely!
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