Looks Delish! Fruit of The Week: Kiwi

Kiwi-Fruit

 

Summertime makes me think of all of the warm weather fun to be had hanging out with family, working out in the sun and eating all kinds of good fruit.  Here are a few reasons why kiwi is a so good for you:

  1. Good for your skin. Its a great source of vitamin E, which defends skin from degeneration.
  2. Its safe! Kiwis are considered naturally organic because it is generally safe from pesticide residue.
  3. No prunes for you! Kiwis have lots of fiber which promotes intestinal health. Because of that fiber, you feel fuller, longer-which can help promote weight loss.
  4. Its a sweet way to keep your blood pressure down! Kiwis have high levels of potassium, which helps to counteract the effects of sodium.
  5. Kids love them! They taste different, but kinda like strawberries. It gives you and them variety in your diets!
Advertisements

Bandz A Make Her….Run?

beyonce-ratchet

Let me start this off by saying I consider myself a feminist. A feminist who thinks that a woman should be able to make her own choices, do what she wants to do professionally, whether it is CEO or stay-at-home mom. I am also a proud woman who seeks to uplift women in whatever way my talents and skills will allow me to. But, for some reason, I LOVE listening to some of the most ratchet music when I work out, mostly when I run.  I love music and typically have classic, old school tastes when it comes to music.  I mean, I would sooner pluck my eyelashes out, one by one, than to sit and listen to “R.I.P” or “I Love Them Strippers” in the car. I’m not kidding.

In my opinion, there is a lot of crap out there on the radio today. But one day, a friend of mine wrote a Facebook post on how she loved A$AP Rocky’s song “Problems” I listened to it online…I was not impressed..NEXXXTTTTT! But then, when I was training for a race, it came on Fit Radio and I was like “Heeeeeyyyy!” The beat was hot and it got me going! So I listed to more and now all of my favorites on Fit Radio feature some of today’s Top Ratchet songs out there.  It keeps me motivated I guess.

Now the flip side. Some of the lyrics are distracting. Rappers are very impressed by their themselves and their man parts. That earns the song and eye roll and a laugh while I run. (I’m sure Lil Wayne and 2 Chainz  are soo upset my by reaction, comforted only by their millions of dollars and video vixens to keep them warm at night) And I am saddened by the thought that these are the people who are influencing young males how to treat females and young females on how to be treated and viewed.

Lesson learned here is that motivation can come from everywhere and that its okay to step outside of your norm and embrace it. Because honestly, as hard as it is for me to admit it, I really do like working out to a lot of those songs.  But, with that being said, please know that Janelle Monet and Doug E Fresh are still in hot rotation on my IPod.

So what do you think? Do you like ratchet music when you work out? I can’t be the only one!

Looks Delish! Veggie of the Week: Kale

Kale

I love kale! Due to its growing popularity, kale has a nickname-“The Queen of Greens”. And here is why:

  •  It helps to strengthen your immune system. With a high concentration of nutrients, kales helps to strengthen the immune system and helps the body fight viruses and bacteria.  It also contains more iron than beef, so it is an important food for vegetarians and vegans.
  • Its a salon and spa all in one!  Kale has a wonderful mix of omega-3’s and omega-6 that helps with hair growth and keeps your skin and nails looking good.
  • Giving carrots a run for its money, kale has a high concentration of vitamin A to keep your eyes strong and vitamins K and  D to keep your bones strong.
  • Detox! High in fiber and fiber and sulfer, kale is great foor detoxing your body and keeping your liver healthy.

Kale can be eaten steamed with a little garlic, salt and pepper or added to favorite juices or smoothies. Check out some kale recipies that look delish here: http://www.eatingwell.com/search/apachesolr_search/kale

Thanksgiving Insipred Workout Moves

Thanksgiving is next week and I love this holiday! What’s not to love about family, food and being grateful for all of the abundance in our lives. As we all know, this is the start of the season of overeating and due to the weather, a decreased desire to get moving. So to help you stay active and celebrate, I came up with this Thanksgiving inspired workout. You know we couldn’t just let you eat all that turkey and stuffing and not give you a chance to work it out in the sprint of the season! The best part is that they are all bodyweight exercises so even grandma can get in on the action. Try it!

Push Away From the Table Push Ups 15 reps – Yep, a traditional push up folks! Plank position, hands shoulder width apart, feet at hip width and engage those abs. Bend elbows until the chest reaches the floor and push up. You can also modify this with your knees on the floor.

Turkey Trot Lunges 15 reps-Walking Lunges.  Stand with your hands on your hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the left knee is close to or touching the floor and bent at least 90 degrees. Then lift the left leg and continue in a walking pattern. You can also do stationery lunges by instead of walking the lunge by standing in one spot and switch legs. To maintain balance, engage your core throughout the exercise and when returning to starting position, push off of your heel.

Count Your Blessings Bicycles 15 reps- Start on your back with your hand behind your head and your legs lifted  and bent at the knees. Engage your abs,lift up, crunch and rotate. Rotate the left side of your body toward the right, keeping your right knee bent and extend the left leg. Rotate to the other side-your legs should move as if you are riding a bicycle. The goal of the rotation is to engage the obliques, so don’t get hung up on touching your elbow to your knee, just make sure you get a good rotation.

Black Friday High Knees 2 minutes– Get ready for those doorbusters on Black Friday with some stationary high knees.  Run in place with your knees lifted high for 2 minutes.

Repeat these moves two more times for Thanksgiving themed calorie burn!

Feeling Flexible? The Case for Stretching Before Working Out.

 

Some people stretch before every exercise routine. And there are others that think it is a waste of time and so, it takes a back seat to the rest of their workout. While some current research shows mixed results of the effects of stretching before and after exercise, there are some good reasons for adding stretching to your regular workout routine:

  1. It can help get your mind right. By this I mean that it can get you in the right frame of mind to begin your workout. A good stretching routine can ease you into a tough workout and then bring you back down when you finish.
  2. Stretching can increase your range of motion. Stretching=flexibility. Flexibility helps you move around more easily during those sharp corner turns on your daily run. This flexibility in your range of motion helps you to prevent injury.
  3. It decreases clumsiness. Taking the time out to stretch can help improve balance and coordination over time. So again, stretching helps with injury prevention. More coordination+less tripping over your own feet=fewer falls.
  4. Improves circulation.Increased blood flow from stretching brings more nourishment to your muscles and helps waste byproduct removal. This helps you recover more quickly from muscle and joint injuries.

Make sure to stay smart about stretching! Remember to not bounce wile you are stretching, focus on major muscle groups and to not aim for pain. So reach for the sky and stay fit, Fitness Reps!