A Great Website with Healthy Recipes… for Beginners and Experts Alike

I never thought I’d be able to maintain a healthy lifestyle with my sub-par cooking skills.  Here is a website that I use regularly that has healthy, simple, comforting, zero-guilt recipes for health enthusiasts like me.

http://ashleybing.tumblr.com/

Yumsugar.com provides recipes for soup, salads, sandwiches, desserts and party planning.  It even offers recipes for vegetarians and beginner cooks, like me!  I visit this site frequently for cooking tips and how-to videos, and it’s hard to eat the final product without feeling self-congratulatory and accomplished.

With fall weather approaching, I am going to share with you one of my favourite YumSugar.com soup recipes that is warm, delicious and fall-like to me.  I hope you give it a try and enjoy it as much as I do.

Ingredients:

1 butternut squash

1 yellow onion

32 oz. chicken broth

2 tablespoons olive oil

Salt & pepper to taste

Directions:

1.     Preheat oven to 450 degrees

2.     Peel, de-seed and dice squash into squares

3.     Peel and dice onion (roughly 1-inch pieces)

4.     Place the squash and onion onto foil lined baking sheet.  Drizzle with olive oil and season with salt and pepper.  Roast in oven for 45-50 minutes until squash is golden and tender.

5.     In a large pot bring the broth to a simmer.  Add the roasted veggies.  Puree using a blender.  (May need to work in batches).  Add a drizzle of olive oil and enjoy!

For more fall soup recipes, and other quick, guilt free, easy healthy recipes, visit YumSugar.com.

What are your favourite websites for healthy recipes?

Insanity Workout – No Pain, No Gain

Sometimes its hard to stay motivated and keep up to your at home workout regimen.  That’s why I would recommend the Insanity workout DVD’s.  For a low cost, you can workout at home and get great results.

http://clubfitct.com/images/Insanity-Logo.jpg

What is Insanity?

The Insanity Workout is essentially a 60-day full body workout regimen lead by Shaun T (your own at home personal trainer), and the fitness experts are Beachbody.  The 10 packed workout discs also come with a nutritional guide and a variety of workouts including cardio routines, abdominal workouts, resistance training and plyometric conditioning.  You follow the workout program that is set up for you 6 days a week, with one recovery day.  You are bound to see results!

The Breakdown

In the first month, you rotate through six workouts based on the Insanity calendar that is provided for you.  During week five, you are given a recovery period, and a DVD to guide you through it.  Four DVD’s are then rotated through the second month.

With the Insanity workout you burn up to 1,000 calories in one workout.  Your body is bound to feel sore the next day.  I recommend this DVD for people that are already in shape and confident that they can keep up, or up for a serious challenge.

The Catch

The Insanity workout DVD’s are purchased online for 3 monthly payments of $39.95 

(plus shipping and handling) or you can select a single payment option during checkout.  

This may seem costly, however, it’s a small price to pay for the results that you will see.  

And when compared to a gym membership – its peanuts!

Check out this YouTube video for a sneak peak.  

Have you tried the Insanity Workout DVD’s? If so, comment with your review!

Gym Membership vs. Home Workout

I have used a lot of different workout equipment from the most basic of equipment like the elliptical to the most advanced equipment such as different smith machines that offer multiple workouts to hit all kinds of muscles.

Figure 1. Workout Machine. Adapted from
http://mag.powertecfitness.com/wp-content/uploads/
2011/07/powertec-home-gym-multisystem.jpg

I first started working out with my hockey team at the age of 14, doing a lot of exercises not involving any actual weight lifting. We used many different exercise equipment to help build speed, power and agility. These were three big focuses in our hockey training. At the age of 18 I suddenly took an interest in health and fitness and began lifting weights. It started with my own home gym equipment. After about 6 months of training in my basement I decided to join a gym where I could diverse my workouts and use heavier weights. After about a year of paying for a gym membership I did more research on muscle building and realized a lot of the workouts I was doing I could save time but doing some of it at home. I was able to implement a workout schedule while I was working full time to save time from having to go to the gym every single day. So I set a schedule where I would workout at the gym on weekends and at home during the week. I was able to find new ways to target different muscle parts working out at home and having the same benefits as going to the gym.

So if you are having the same debate what is better the gym or at home training there really isn’t a correct answer. Some people find the gym a little bit more motivating because you are paying for it so you don’t want to go waste your money. Also the gym can be social things to you interact with others. Lastly the gym usually has more workouts equipment. Training at home can be just as beneficial some people prefer the privacy in their own home, you can have personal trainers come over and help train outdoors or in the house. There is plenty of home gym equipment you can buy. Myself I prefer going to the gym because I enjoy the environment and the diverse options of all the workout equipment.

Do you have a preference?   

Full Body Workouts – without a gym membership!

If you’re anything like me, the thought of going to a crowded gym and having to wait for equipment turns me off.  Luckily, there’s a solution! (And a cheap one at that).

You may ask how it is possible to accomplish a full body workout without a gym membership and gym equipment.  Look no further!  At home workout routines can be just as effective as long as you are up for the challenge and exercising properly, and often.

There may be many distractions while you are working out at home including phone calls, watching TV, and family members that may disrupt you.  If you can avoid these common at-home occurrences, you can reach your health/weight goals without spending any money on a gym membership.

I would strongly recommend having a work out buddy.  Having someone to work out with is important because you will likely have the same goals and can motivate each other.  Turn on some music and get physical!

Here is one of my favourite at home, full body workouts…

http://www.pinterest.com/search/pins/?q=5%204%203%202%201%20workout&rs=ac&len=7

You can find many more at home workouts like this on Pinterest in the Health and Fitness category.

What are your favourite at home workouts?

Workout Clothes

Many of us find ourselves looking for top quality athletic wear.

There are thousands of websites or stores that sell all kind of active wear for different kind of athletes or just your average joe looking for some cheap workout clothes. If you visit Nike you can find diverse options of shoes, t-shirts, tanks and much more. There are also Nike outlets all over the world.

A popular website is kitbag they offer many different top name brand workout clothes for a cheap price. They also have a large category for children to adults, golfers to runners. You can find anything you want at a very low cost. They have constant sales going on and are a great site.

Here are links to other sites for cheap workout clothes:

• Overstock
• Sports Shoes
• Reebok Store

 

Figure 1. Nike Logo. Adapted from http://upload.wikimedia.org/wikipedia/commons/thumb/9/94/Old_Nike_logo.jpg/200px-Old_Nike_logo.jpg

The Question of the Decade… Cardio or Weight Training?

So commonly, the question “Is Cardio or Weight training better?” is raised.  But the question that is more important is “Better for what?” When answering this question we must think about what our overall goals are.

ttp://www.123rf.com/photo_14997719_young-couple-jogging-in-park-at-morning-health-and-fitness.html

If your overall goal is to weight loss, you must burn more calories than you take in.

1 pound of fat is equal to 3,500 calories.  Therefore, in order to lose 1 pound you must burn 3,500 calories more than you ate.  Cardio exercise, along with eating healthy, is crucial for weight loss.

Here are some cardio workouts that are fun, physical can be done without an expensive monthly gym membership.  This chart shows the amount of calories you can burn while participating in the corresponding activity for 1 hour.  It is based on a 130 pound woman.

Basketball game	584
Dancing	219
Hiking	438
Skipping (Jump Rope)	730
Swimming (Laps)	511
Volleyball	292

What are your fitness goals and how can you satisfy them?

TRX Review

Where to start? There a hundreds of home gym equipment which is the right one for you.

I have a home gym with weights and different equipment. But in my fitness experience I have tried many different types of workout equipment each one promising to be the best out there “helping me get jacked”… Not really the case at all. After years of trying different at home gym equipment I finally came across TRX. TRX is a suspension trainer that you can use anywhere. It allows you to use your body weight hanging from an anchor point to get a good workout. It has padded handles; foot cradles and can hook right to any door. You can target every muscle in your body and there are thousands of TRX exercises. It adjusts to your height and the workout that you are performing. 

Figure 1. TRX Workout. Adapted from http://www.trxpt.com/files/trx.jpg 

Take a look at this video to get a dose of some of the crazy TRX exercises: 

TRX is also small and doesn’t take up much room at all. If you are a businessperson or just want to pack it with you on vacation it will not take up any room at all. It’s a good piece of equipment to take with you anywhere and allowing you to keep up your active lifestyle. When you purchase TRX offers a home kit, TRX pro with other benefits and now the TRX rip trainer all priced differently. The basic TRX home kit costs $200. It comes with the suspension trainer and anchor a workout guide plus six-bonus workouts in 15 and 30-minute sessions. Overall this is the best bang for your buck, worth every penny. You wont be let down!

For other TRX equipment visit their site at: http://www.trxtraining.com/     

Workout Clothes

If you ask me, it is important to wear comfortable and stylish workout clothes during any type of physical activity.  And what better way to get motivated then some fresh runners and yoga pants.

www.tumblr.com

My favourite places to shop for workout clothes are Nike and Lululemon.  But on a student budget, it’s not always practical to shop there.  Which is why I’m asking you to share your favourite places to shop for cheap workout clothes.

On social media outlets such as Pinterest and Tumblr, I’ve come across some great websites with affordable workout clothes.  But I am usually concerned about size, quality etc. when ordering online.  Do you shop online?  If so, what sites do you commonly visit that have workout clothes? Are they reliable?

Please comment with your go-to workout apparel shops, whether they are online or in store! Thanks for your help.

Tasty Recipes

This blog provides you helpful information for living a fit and healthy lifestyle. My question to all of you is what are some healthy meals you make at home?

Figure 1. Salmon dinner. Adapted from
http://lastcatchseafood.com/wp-content/uploads/
2009/04/salmon21.jpg

It is essential for our bodies to get proper nutrients from the food we eat. We can do this by eating healthy foods and exercising on a regular basis. I personally have some favourite healthy recipes I make during the week. I always choose a protein sometimes chicken, salmon, tilapia, steak and then ill choose a carbohydrate to go with it brown rice, sweet potato and lastly ill choose some veggies to go with this. Depending on the protein I choose the recipe will vary. Also sometimes I am in a rush and need a quick meal in that case I have a bunch of favourite meals ill make when running low on time.     

One of my favourite quick and healthy meals ill make is baked salmon with brown rice, broccoli and asparagus. Do you cook fish? How do you like it cooked? I know some people like to eat their salmon smoked, fresh raw, baked or seared. As long as my salmon is cooked I am fine with it. I personally do not enjoy raw salmon.

What are some of your favourite healthy recipes? Please share some.

  

The Workout Plan That Fits You!

This blog will help anyone find and prepare the perfect at home workout plan. 

Choosing the correct at home workout plan is never easy. There are thousands of different workouts one can do. The goal is to find the right workout plans to fit your needs.

  

Your workout routine is very important when trying to achieve your fitness goals. It is essential to keep your focus and keep your goals within reach.

Well here are a few tips for you on how to choose the right workout plan to help suit your needs:

1.     Set Your Goals – Start by determining what your goals are and how you are going to achieve them. Determine if you are trying to lose weight, gain muscle or looking to increase cardio vascular, etc… 

2.     Research – You should read some articles online or in magazines. It is easy to find inspiring articles online on weight loss or even muscle building. There are plenty of websites that have workout plans, meal plans and supplement plans.

3.     Put a Plan Together - Once you have decided what your goals are and have done your research begin to put together a plan. Use a plan from the website, magazine or maybe a variation of what your research has helped you with. Make sure you have a day for legs, chest and back those are three of the most important areas and then you target other muscles in between those workouts such as arms, shoulders. It is important to have 1-3 days of cardio as well. Put together a calendar to keep yourself organized to what you will be working out and what days.

Figure 1.  Workout Plan. Adapted from https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiw5LKNUbHQLPeduPLm5afuAsQu6jxy7VVnf_egCA6_kq6cMOB24m8rR_0Fu4_4Xz72TX25nprp2thegWikY5gYTV0iIrDrEihnqlGkFHUxU5ipdzKSw-1-DIbP0kg_4UsjNuV2h48ssrG/s1600/WorkoutPlan3.jpg. 

Take a look at some workout plans on this amazing website www.bodybuilding.com

What are some tips you would give for choosing the perfect workout plan?

How to Workout Without Leaving Home

Many people think we need to pay all this money to joining a gym in order to be fit. When in reality there are many at home workouts that could save you lots of money and time.

For people who think you cant have a good workout without a gym, these people are completely wrong. There are thousands of workout routines that can be done at home.

Well, here are 5 at home workouts that can be done by beginners and experts.

Here are 5 workouts you can do without home fitness equipment:

1. Push-ups – The push-up is a great workout to target your pectorals major and minor as well as hitting your anterior deltoids and your abs. It is important to keep proper form arms shoulder width apart, hands on the ground, go down slowly and slowly push up activating your chest muscles, shoulders and abs. Do three sets till failure. For a more advanced workout try putting your feet on a chair or switching the position of your hands.               

2.     Squat Jumps – Squats are debatably one of the most important workouts. This workout targets almost every muscle in the leg from your calves to your quads. Squats also targets your back and abs. Keep your legs shoulder width apart, squat down to about 90 degrees and jump. Three sets of 12 reps will do for this workout.

3.      Walking Lunge – Similar to the squat but instead it is a one-leg exercise. This will also help build balance. The motion will be exactly like a squat but instead it’s a one-legged squat moving forward. Three sets of 12 reps for this workout.

4.     Plank – This workout is one of the best workouts to target your abs. Go in a push-up position but instead you are going to hold this position for 30 seconds – 1 minute. It is important to keep your stomach tight while doing this exercise.

5.     Skipping – You will need a skipping rope for this. But it’s a good way to get your cardio in. 15 minutes of skipping as one of the best cardio vascular workouts and also using almost moving all body parts therefore burning more calories. For people who may not be that good at skipping practice the motion without the skipping rope and eventually when you think you can get the hang of it start using the rope.

For some great home workout programs visit http://www.muscleandstrength.com/workouts/home.html

What do you think about these workouts? Are there any workouts you would replace on my top 5 list?

Healthy Pre and Post Workout Meals

A question I get a lot is what are healthy pre and post workout meals? There are tons of websites online and cookbooks that have recipes for Healthy Post Workout Meals.

It is hard to balance a proper nutrition with your workout plan. A common issue is time, people want quick healthy meals after their workout. We will get into the topic of tasty healthy meals.

Well, here are two healthy post workout meals that are tasty and will help recover to build muscle and shred fat.

First, here is Healthy Meal Ideas:

1.     Salmon and Sweet Potato – Add salt, pepper and one lemon onto salmon. Preheat oven to 425 degrees Celsius and cook salmon for 10 minutes. Microwave sweet potatoes until soft usually

Figure 1.  Salmon and Sweet Potato.
Adapted from: http://www.health.state.mn.us/divs/eh/fish/eating/meal.html   

about 12-14 minutes and boil green beans on the stove for about 3 minutes. This meal is protein rich and is packed full of omega-3s. The sweet potato is a slow burning carb to help fuel your energy and break down your protein synthesis.

Here is a quick healthy meal:

2.     Greek Yogurt, Granola and Berries – Buy plain Greek Yogurt and add a tablespoon of honey, 2 tablespoons of whey protein, some fresh berries and a healthy granola. Whole grain granola cereal is packed with protein and carbs that can help with digestion and muscle repair.

Next, here are two Pre Workout Meals that are quick:

3.     Heat a baked potato in the microwave for 10 minutes add 2 tablespoons of cottage cheese.

4.     Protein shake is a fast way to get your protein, vitamins, minerals and carbs before a workout. Add a scoop of whey protein with 8oz of almond milk and a cup of berries and blend.

Want more ideas for Healthy post workout meals?

What are some healthy post or pre workout meals that you enjoy?