It’s combination of strength training, flexibility and cardio that will flatten your belly.
That’s why I like this workout. It combines strength and cardio with flexibility movements.
I love the ViPR, for training others and myself. I’ve been taking ViPR for almost three years and have been teaching for almost two years.
I like this video, where Haley Holland explains how to use the ViPR as a fascia training tool:
Have you used this portable equipment for your training?
The ViPR portable equipment uses principles of loaded movement, nose to toes training and functional mobility moves to make you stronger and burn more calories than other types of training.
Sometimes, at the end of my class, before the cool down I’ll do ViPR for abs moves.
Here are examples of some:
They may look easy but they’re challenging and definitely make your abdominal muscles stronger. Benefits of this include supporting your back muscles and reducing belly fat.
Do you do exercises for your abdominal muscles?
Apparently scuttlebutt is in season right now. What is it you ask? It’s a delicious sandwich of course!
Not long after it’ll look like a crazy mess in your hands. But from what I have heard, and they are good sources, all is good in scuttlebutt heaven.
In fact, I am surprised I got these pictures at all. You know how it is sometimes – so busy eating don’t have the energy to take a picture.
One final picture of messy but delicious scuttlebutt:
Have you ever tried scuttlebutt? Have you ever heard of it? Would you like to try one day?
I did one of these for a portion of my hiit class last Sunday. I like these exercises because they are simple and build total body strength.
Remember to mind your posture throughout all of these exercises. Ground your feet equally on left and right, roll your shoulders into the back of your body, keep your chest open and keep your core strong.
In class, I chose to bring in number three, the bow extension exercise.
Have you done these exercises before? How many minutes a week do you dedicate to building your strength with strength training exercises?
These are total body exercises that focus on strength training. You can choose to do your cardio before or after these. Train now so that you are ready for swimsuit season!
Do you do muscle conditioning exercises at home or at the gym or at all?
Food should look as good as it is nutritious for your body. Choosing the beautiful ripe fruit to add to your yogurt bowl can help make breakfast, snack or any meal more enjoyable.
Yogurt is nutritious on it’s own:
Choose fruit instead of simple white sugar.
The more colorful the more antioxidants, the more nutritious. And consequently, the more delicious.
How do you make your favorite yogurt bowl?
It’s very dry where I live and especially during the winter season! Through discussions with my coworkers I’m not the only one who’s suffering from sinus congestion, hangnails, dry skin, dry mouth, chapped lips and bloody noses. Every winter I notice more people with static cling, and an increased need for lip balm and thick moisturizer. Skin gets itchy when it’s dry and lips crack up.
Why does this happen?
Well, it’s winter where I live and that means that the air around my environment is stripped from moisture. The cold has frozen any puddles, rain turns to snow and leaves on trees are gone. Also, there is no transpiration at night. Usually green grass, leaves, vegetation in general gives off moisture at night, we see this during the summer with morning dew and higher humidity levels.
During the winter, the grass dies and lies under, dormant, a thick layer of ice or snow. So this is why our poor nasal passages, fingers, skin and hair suffers.
I’m actually going to invest in a humidifier this week, but in the meantime, here are my top tips for increasing humidity in your home without a humidifier:
1. Add a houseplant
Plants breathe at night and purify the air by releasing oxygen and using the carbon dioxide we exhale. They also create moisture and release it into the air. When the plant is watered, it releases moisture through its roots to the leaves pores, which will consequently release moisture to the room.
As your clothes evaporate, the moisture will release into the surroundings. Also, drying your clothes on a hanger, clothes line or door knob in your laundry room will reduce wear and tear on your delicates, making them last longer.
3. Use the shower
When you take a shower, if you allow your door to open immediately after, the steam will escape the bathroom and moisture levels in nearby areas will increase considerably.
4. Boil water
Boil a couple of liters of water with eucalyptus essential oil or tea tree for a pleasant humidifying moisture boost. The oils will also help to guard against colds and is helpful in killing airborne germs.
A radiator heat in your room can also be used to improve the moisture content in your room. Place a pot or water container near the source of your radiator heat for the water to evaporate; this becomes humidity and effectively moistens the air. Alternatively, try placing a pan containing water on the radiator. Note that you do not have to place the dish of water directly on the heat for the evaporation to occur.
Do you have problems with a dry environment where you live?
Starches are great for your body. Throughout the world, in for the past centuries, human beings have lived off of starch. Today many starches are over processed, removing the most healthy part of the food.
Here is a helpful chart to illustrate the healthy benefits of starches:
|Item||Carbohydrate g per 100g serving||Fiber g per 100g serving||Carbohydrate g per 1cup serving||Portion Size Notes||Other Notable Nutrients|
|cassava||38||2||78||1c= 206g||Vitamin C, Thiamin, Folate, Potassium, Manganese|
|taro root||35||5||46||1c= 132g||Vitamin B6, Vitamin E, potassium, manganese|
|plantains||31||2||48||1c= 154g (slices)||Vitamin A, Vitamin C, Vitamin B6, Folate, Magnesium, Potassium|
|yam||27||4||37||1c= 136g (cubed)||Vitamin C, Vitamin B6, Manganese, Potassium|
|white potato, peeled||22||1||27||1c= 122g||Not much very high, some Vitamin C|
|sweet potato||21||3||58||1c= 328g (mashed)||Vitamin A, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Iron (non-heme), Vitamin E|
|parsnips||17||4||27||1c= 178g (sliced)||Vitamin C, Manganese.|
|lotus root||16||3||19||1c= 120g (sliced)||Vitamin C.|
|acorn squash||15||4||31||1c= 205g||Vitamin C.|
|onion||10||1||21||1c= 210g (chopped)||Vitamin C, Potassium.|
|beets||10||2||17||1c= 170g (sliced)||Folate, Manganese.|
|carrots||10||3||13||1c= 128g (chopped)||Vitamin A, Vitamin K,|
|butternut squash||10||–||22||1c= 205g||Vitamin A, Vitamin C|
|jicama (raw)||9||5||12||1c= 130g (slices)||Vitamin C.|
|kohlrabi||7||1||12||1c = 165g||Vitamin C, Vitamin B6, Potassium, Copper, Manganese|
|spaghetti squash||6||1||9||1c= 155g||Not very many.|
This table can help you eat a variety of starches. Use it to give you ideas on healthy ways to incorporate starch in your diet. It’s good for your body, fills you up and is delicious!
How often do you incorporate starches from this list into your diet? How do you eat them?