Blueberry-Spinach Smoothie
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  1. Blueberry-Spinach Smoothie

    By Lisa Wright, CFT

    Ingredients: 

    *1½ cups coconut water
    1 T lemon juice
    ½ C plain low-fat yogurt, preferably Greek-style
    1 C packed baby spinach
    2 T unsalted almonds
    1 T honey
    ½ t almond extract
    ⅔ C frozen blueberries

    Directions:

    Place all ingredients into a blender in the order listed, and blend until smooth, about 30 seconds.

    Servings: one

    Nutrition information:

    Per serving: 307 calories; 15 g protein; 7 g fat (2 g saturated); 51 g carbs, 10 g fiber; 405 milligrams

    FYI:  Have you ever used coconut water in your smoothies?  Here are some great facts on coconut water:

    *Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.  It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

     

     

  2. Quick and Challenging 35 Minute Workout

    By Terry Cobb, CPT-CES

    Warm up for 5 minutes:

    Jumping Jacks 1 minute
    Squats 1 minute
    Kettle Ball or Dumbbell Swings 1 minute
    Jumping Jacks 1 minute
    Squats 1 minute

    Equipment:  Cardio Machine & Stability Ball

    Cardio:

    Perform Tabata Drill three times for a total of 18 minutes:

    Using a treadmill, cycle or elliptical machine increase intensity of the machine and/or increase to a speed that is high intensity for 20 seconds, then slow the pace down to recover for 10 seconds .  Repeat this circuit eight times.  Bring your cardio machine down to a recovery rate for 2 minutes.  Repeat this drill, including the rest intervals for a total of 18 minutes.  This is a great way to boost the metabolism and get a high calorie burn in a very short amount of time.

    Muscle Conditioning:

    Complete each of the following exercises and then repeat the circuit two more times.

    Stability Ball Push up:

    Position your body on top of the Stability ball. Place hands in front with feet onpu on sb the ball and chest nearly touching the floor.  Push up until your arms are straight, keeping your hips in line with your shoulder.  Lower back to where your chest nearly touches the floor.  Repeat for 8-12 reps.

     

    Stability Ball Wall Squat:

    Stand with Wall squatyour arms by your side and stability ball positioned at your low back level, against a wall.  Squat down, lowering your body toward the floor, making sure your knees are not extended out past your toes.  Push through your heels to return to start position.  Repeat  for 8-12 reps.

     

     

     

    Stability Ball Arm to Leg Transfer:

    Sb Transfer1

    sb transfer 2

    Lie on your back, straight – holding the stability ball overhead, with your arms fully extended.  Raise your arms and legs straight to the middle and transfer from your hands to between your ankles.  Lower your arms and legs and repeat in the opposite direction.  Transfer the ball back and forth every rep.  Repeat for 20 alternating reps.

  3. Do You Know What Your Basal Metabolic Rate Is?

    By Terry Cobb, CPT-CES

    Lisa and I had a very good conversation this morning around caloric intake and the need for people to realize that drastically cutting calories,  does their body a grave disservice.  We were discussing our new Weight Management program and the great information found in the manuals the participants will receive.   BMR (Basal Metabolic Rate) is discussed in detail in one of the chapters.

     BMR supports your bodily functions that occur without conscious awareness.  This includes heartbeat, breathing, maintenance of body temperature and the sending of nerve and hormonal messages to direct these activities.  They are the basal processes that maintain life.  The amount of energy required to maintain these functions is called your BMR.  For example, Lisa and I must consume between 1233 and 1277 calories, respectively, just to maintain our processes of life. Please note, this doesn’t include calories needed for daily physical activities.  You would need additional calories for that.   The chart below will give you a brief idea of how those calories are used:

    Energy expenditure breakdown

    Liver27%
    Brain19%
    Heart7%
    Kidneys10%
    Skeletal muscle18%
    Other organs19%

    BMR generally decreases with age and with the decrease in lean body mass (as may happen with aging).   Increasing your muscle mass, increases BMR.

    Illness, previously consumed food and beverages, environmental temperature, and stress levels can affect one’s overall energy expenditure as well as one’s BMR.  Any decrease in calories below this BMR will result in a decrease in lean muscle tissue.  This slows the metabolism which leads, eventually to an increase in body fat to protect the body from the perceived starvation.  So, you see, there is a science behind healthy weight loss and/or maintenance.  Use the handy link below to discover your own Basal Metabolic Rate.  How are you doing?

    http://www.bmi-calculator.net/bmr-calculator/

     


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com