Healthy Snacking - Fruit

FRUIT

Fruit makes a perfect snack anytime of the day. Fruit has fiber, nutrients, vitamins, and healthy natural sugar your body needs for optimal function.

Pack an apple, banana, pear, kiwi, mango, or any type of berry in your bag before you head off to work in the morning.

The fiber and sugars in fruit will keep you fuller longer, and you'll make it to your next meal feeling less full. Over eating = Laters!

New Year Resolutions Gone Off Course?

Have your daily workouts begun to slip? Has your food intake gotten way out of hand again? Maybe the problem is with those New Year's resolutions you made exactly one month ago. If you've already blown them, they probably weren't realistic to begin with. Don't throw in the towel. Think about what went wrong and then work on ways you can fix it. Chances are you need to break your big resolutions — like lose 40 pounds — down into several smaller goals with milestones.

Have any specific questions about your resolutions? Email or Facebook me with your questions, comments, or concerns.

branco_derrick@yahoo.ca

Sorry!!

I'm so sorry that I haven't posted in a few days. I've just been super busy with my work schedule, and taking on new clients. I need more hours in the day!

More new workouts, and nutrition info coming up very soon, I promise. Check back daily!

Be fit, and have fun!
Derrick

Break The Cycle of Emotional Eating!

Okay, go grab a notebook or a journal. It’s time to start getting real about your emotional eating. Sure, it can be a vicious cycle if you allow it to progress, but I'm going to show you a quick little trick to help you understand your behaviors and break the destructive pattern. Let’s go!

Below are two questions. For a week, before you eat anything, whether it's dinner or a small snack, I want you to answer these two questions in your journal. Sound easy? Well, you might be surprised. By doing this, you'll be able to quickly tell if you’ve got real hunger or if your emotions are what’s causing you to reach for a bunch of junk you know you don’t need — or even really want.

1. Are you hungry? Are you experiencing any physiological conditions that are signaling to you that you are hungry? Is your stomach growling? Do you feel weak or tired? Has it been longer than three or four hours since you last ate? If you concentrate on answering these questions, it will be very easy to determine whether you are genuinely, physically hungry or whether you are eating for a different reason. If you've determined that you are hungry, then it's time to eat. If not, it's time for the next question.

2. Are you depressed or anxious? Did you just get into a fight? Are you anxious about a work-related deadline? Whatever it might be, write down what you're feeling and why you think you're feeling it. Getting in touch with your emotions here is critical. If you can't, you're going to have an incredibly difficult time reaching your weight loss goals. Dig deep, and get it in writing.

Yoga

Do yoga!

Yes, I said it...DO YOGA! I don't care where or how, or when, but do it! Do it in a yoga studio, or gym, or at home...Just get on the Yoga wagon, and do it.
Yoga is soooooooooooooooooooooooo good for you, you have no idea! What are some of the benefits you ask???

1. Increased cardiovascular health
2. Increased blood circulation
3. Dextoxifies your body
4. Decreased stress levels
5. Improved flexibility
6. Improved calmness (day-to-day ability to deal with "situations")
7. Increased muscle strength and tone

80/20 Rule - Weight Loss Tip

What is the 80/20 rule you ask? Let me explain...

When you're attempting to loose weight just remember the 80/20 rule. 80% of your weight loss efforts come from what you eat. And 20% of your weight loss efforts come from your exercise.

80% - Kitchen
20% - Gym

If you are very diligent with your diet; by cutting out processed foods, excess alcohol, high fats, bad carbs (yes there are good carbs, they're called fruit!), and refined sugars, you can increase your weight loss effectiveness by 80%.
80% People!!! Are you listening to me!!! Married with moderate regular exercise, you can be at your goal weight in no time at all!

Cut Calories to Avoid Gaining Weight

Cutting calories is one easy to to avoid weight gain - We all know this. But did you know that eating an extra 100 calories a day can cause to you gain 10 pounds of fat per year? Where as eating 100 calories less per day can cause you to loose 10 pounds per year. Here are 10 simple ways to cut 100 calories a day from your diet.

1. Change your cooking Methods. Use low sodium chicken broth to keep vegetables or meat from sticking to the bottom of the fry pan instead of oil or butter. Or, another option is cooking spray.
2. Drink water instead of soda pop (diet or non), juice, sport drinks, or ice tea.
3. Cut back on your fancy coffees and lattes. Drink regular black coffee, or an Americano. If you must, just use a splash of skim milk.
4. In baking, substitute applesauce for the oil in the recipe.
5. Control portion size when eating out at Fast Food restaurants. Don't get super sizes!
6. Cut back on dairy. A good way to start is by removing the cheese from your sandwiches, burgers and salads.
7. Reduce the use of creams and sauces. Mayonnaise has almost 100 calories per serving. Opt for mustard, salsa, or a non-fat option of your favourite cream cheese.
8. Salads can sometimes be deceiving. Pass on the croutons, and keep the dressing to a 2 tablespoon max.
9. Substitutions make is easy to cut calories. Use skim milk instead of 2%. Have an English muffin instead of a bagel. Choose grilled chicken instead of crispy. Cook with lean ground turkey instead of beef more often.
10. Drink responsibly! Cut back on your intake of alcohol. Or try the virgin option.

Now go eat healthy and use these tips to cut back your caloric intake!

Fish Facts

Fish and seafood contain very lean protein, vitamins, and minerals. But it's also their high amount of Omega-3 fatty acids that make them such a "Super Food"! Omega-3 polyunsaturated fatty acid has been proven to lower LDL (bad cholesterol), and raise HDL (good cholesterol), which protects you from hear disease, stroke, and other diseases including arthritis, certain cancers, and autoimmune diseases.
Fish also protects against dementia and Alzheimer's.

I recommend eating fish at least 3 times per week. 4-6 oz servings each portion.

Top Fish Recommendations:

- Salmon
- Red Snapper
- Cod
- Halibut
- Orange Roughy
- Tuna

Healthy Nuts

Walnuts!

Walnuts are one of the most healthy nuts you can put in your mouth! They are loaded with antioxidants, vitamins, omega-3 polyunsaturated fat (which is proven to lower cholesterol), fiber, and plant sterols.

They make an amazing snack too; they are full of fiber which fills you up. So always keep them handy at your desk, or work place.

Walnuts are good... Eat up!

PS - Peanuts are bad, don't eat peanuts.

Rest Day

Today is Rest Day...

Some people just don't understand the importance of resting in between workouts. They push, push and push, and this can actually have the opposite effects of what you intend to achieve. It will be harder to build muscle, and burn fat if you're constantly over exhausting your body.

Let me just tell you now that it's extremely important for your body to rest, rebuild, and repair muscle damage. Resting will also give you more energy for your next workout!

You should be resting 2-3 days a week for moderate intensity, 3-4 for high intensity, and 1-2 days per week for low intensity workouts.

Baby Please Don't Go

Today's new obsession...It will prolly last a little while longer than they usually do. I LOVE this song.

My New Outlook

Let's just say, "I'm SO OVER IT..."

Highly Recomended - 20 Minute Ab Workout!

I competed the 20 minute abdominal workout last night. And I highly recommend it for anyone to try!
I'm actually a bit soar today, so when I get soar, I know I had a great workout.

You can do this in the gym, or in your home. Where the workout calls for running, and sprinting; just run in one spot and sprint in one spot. I know it sounds kind of weird - sprinting in one spot - but it is doable, and totally works!

Follow this 20 minute ab destroyer with 20 to 30 minutes of high intensity cardio!

Daily Inspiration

A wise man will make more opportunities than he finds.
- Francis Bacon

I May Be Bad, But I'm Perfectly Good At It!

My New Obssession!!!!

Great to workout too!

6 Reasons to Work With A Personal Trainer

1. You'll stay motivated.
2. You'll workout safely.
3. You wont get bored.
4. You wont waste time.
5. You'll see results - Fast!
6. You'll learn a lot!

Ask me anything you want...I am a Personal Trainer you know! :)
But I'm not normally one to shamelessly promote myself - maybe it's about time I start? What do you think?

I can offer you all the above reasons to have me as your Personal Trainer, and more. I will also create a full meal plan for you, which will be different every week, at no additional cost. I can work around your schedule; mornings, evenings and weekends. I have a fully functional gym at my condo, or I can travel to your home or gym.

If you've thought about getting a PT for yourself, but you're not sure the cost just shoot me an email. I'm very inexpensive, and I also offer free assessments. You're goals are important to you, and they are important to me too.

My email is: branco_derrick@yahoo.ca

Daily Inspiration

Tell your heart that the fear of suffering
is worse than the suffering itself.
- Paulo Coelho

Healthy Recipe - Make Your Own Salad Dressing

Fresh Strawberry Dressing

Prep time: 10 mins
Total time: 10 mins

Ingredients:

• 1 cup fresh strawberry's, washed and sliced.
• 1 tbs balsamic vinegar.
• 3/4 tsp ground black pepper.
• 1/2 tsp sugar.
• 1/4 tsp salt.
• 2 tbs oil (Canola, EVOO, or Almond)

Preparation:

1. Place strawberries, vinegar, pepper, sugar and salt in a blender or food processor; process until pureed, stopping once or twice to scrape down the sides
2. Add oil and process until smooth.

Booze to your Booty

Ever wonder how many calories you're consuming with that glass of wine, pint of beer, or fruity cocktail? You probably already know that alcohol contains lots of calories; it actually contains more per gram than protein or carbohydrates.

This is what you're consuming per drink:

• White Wine - 100 cal per 5 oz.
• Red Wine - 105 cal per 5 oz.
• Lite Beer - 103 cal per pint.
• Beer - 146 cal per pint.
• Martini - 119 cal per 2 oz.
• Cesar - 120 cal per 4.6 oz.
• Gin & Tonic - 189 cal per 7 oz.
• Vodka & Juice (OJ or Cran) - 208 cal per 7 oz.
• Margarita - 327 cal per 6.3 oz.
• Rum & Coke - 361 cal per 12 oz.

Now just think how many calories you ingest on a night out with the gang? 

5 EASY Weight Loss Tips

I'm not gonna lie, or beat around the bush. Loosing weight can be very difficult for some people. It can be stressful, harsh, lengthy, and sometimes very discouraging. BUT always remember that it is possible! Anyone can loose any amount they want to. You just have to put your mind to it! It takes dedication, and work, but the end result is SO worth the means! Trust me.

Below are some tips to help guide you on your weight loss journey.

1) Balanced eating, portion control, and exercise - There is no getting around it! This is truly the "Magic Formula". Remember; there is no magic pill, or apparatus that will make you lose weight. Only you can do it.

2) Do it for yourself! - No occasion, no outside pressure, no family, no clothes - Just you and your health!

3) Get involved! Teaming up with other people that are like minded really helps the entire process. They provide support, education, recognition, and someone to be your "pep rally".

4) Don't expect absolute perfection. Enjoy and celebrate every pound lost, and learn from every gain. Give yourself breaks when you falter. It's OK. Just get back on track! NO ONE IS PERFECT! (And anyone that says they are, is full of shit, and completely insecure.)

5) Reward yourself! When you are nearing your goal weight, go out and buy yourself a new pair of jeans! It feels great! :)

Today's Motivational Quote

Love is the great miracle cure. Loving ourselves works miracles in our lives.
- Louise L. Hay

Workout Video - Workout B (Strip Fat)

I had already posted this video on Saturday (Jan 15), but YouTube took it down because of the background music I used. Well, I uploaded it directly to the blog, so lets see those bastards try and take it down now!! MUAHAHAHHA!

7 Fitness Tips for 2011

This post sort of resonates with the whole "new years resolution" following. So if you did make a resolution this year to loose weight, or get fit, and maybe you're already feeling a little discouraged, follow these 7 easy and simple tips to stay on track.

1) Set achievable goals. By setting goals, you'll have a better idea of what your exercise program should look like. And you will have an end result to work toward. Also, try setting up your goals along a timeline. For example: Loosing 2 pounds per week. Being 8 pounds lighter by February 17, 2011. Be sure to make your goals specific and achievable.

2) Work with a personal trainer. (FYI - Me!) It’s generally recommended to meet with a certified fitness professional when starting a new exercise program. He or she will be able to offer advice on the best ways to reach your goals, provide specific exercises and ensure that you’re performing them correctly.

3) Keep a fitness log. Before you begin, write out all of the exercises—including the number of reps and type of cardio―you plan to accomplish daily or weekly to help you visualize your new fitness program and see how much time you will need to dedicate to it.

4) Talk to your doctor. Once you set your goals and desired fitness program, it’s important to meet with your physician before getting started. If you’ve ever had a heart condition, take blood pressure or heart medications, have joint or bone problems or are over age 45, then it’s especially important to visit or call your doctor before getting started.

5) Start slow. If you’re not used to exercising regularly, set a goal to exercise once or twice a week. As your body adjusts to this schedule, slowly increase the number of times you exercise until you find a comfortable weekly routine.

6) Listen to your body. Fitness is different for everyone. It’s important to be in tune with and nurture your body. If you start feeling fatigued, lessen the intensity of your workouts or reduce the amount you exercise by one less day per week. When your body is ready for a little more physical activity, begin to add to your weekly routine!

7) Don't get discouraged. If you miss a day at the gym, or even a whole week, don’t get down on yourself—just get back on track when you’re ready and keep your goals in mind.

Daily Inspiration

Hatred paralyzes life; love releases it.
Hatred confuses life; love harmonizes it.
Hatred darkens life; love illuminates it.
- Martin Luther King Jr.

Loving unconditionally leads to a happy life.

Most Popular Cardio Activity Voted on BroncoFit

Running!

Running was voted #1 for favourite cardio exercise by BroncoFit readers. Followed by Walking & Swimming. So for all you runners out there, I've listed the top 10 tips to keep you going strong this winter season (for outdoor runners).

1) Avoid cotton clothing. When cotton gets wet, it stays wet, and wet clothes next to the skin in cold temperatures is a very bad combination. Synthetics specifically designed for moisture transport are the most comfortable and safe clothing choices.

2) Keep a mental log of your clothing and how it worked in what conditions. Remember: what you wear on your run at -10C will not be the same as your 10th run at that same temp. You'll be running faster as your season progresses.

3) Don't overdress; if you dress too warmly, you will sweat too much and that will backfire on you no matter what type of clothing you have no. You should be cold before you star your run, and it should probably take up to 10 minutes of running to get a bit of swear on.

4) Whenever possible, run into the wind at the start of your run so you have a tail wind on the return trip.

5) Guys, wear your wind briefs! Running underwear with a wind panel on the front will help keep you comfortable.

6) Don't forget to hydrate. Just because it's cold outside and you don't feel your sweat as much, does not mean you can skip the hydration and fueling aspect of your runs. As you dehydrate, your body becomes more sensitive to cold temperatures.

7) Learn to adjust your effort; run harder or easier to control your core temp to make sure you stay warm, or don't sweat too much.

8) Watch out for frostbite on your exposed skin, as well as that of your running buddies. At the same time, our skin is tough and can handle a lot more than we sometimes give credit for.

9) Wear reflective clothing and/or headlights when running in the dark.

10) Misery loves company, and there is a good potential for some miserable days, so run with a buddy! This will also help to motivate you and make sure you get out, as well as increase your safety.

20 Minutes to a Six-Pack

I don't believe in shortcuts when exercising and trying to achieve your ideal fitness goals. BUUUUUUUUT when you're pressed for time, perform this workout to achieve the best results in a small amount of time.


1) RUNNING (2 mins):   Use the pavement, treadmill or run in one place. (warm up)
 
2) PUSHUPS (2 mins): Yes thats right. Two whole minutes of purely pushups. Complete as many as you can in 2 mins.
 
3) 30-SECOND SPRINTS (6, resting 45 seconds after each).
 
4) PLANKS (2 mins): Stop to rest of you have to. But try and hold for 2 mins.
 
5) SUPINE JACKKNIFES (2 mins): Lie flat on your back and raise your legs straight up so they form an 'L' with your body. Now crunch to lift your should blades off the floor while extending your arms to your toes. Keep your legs straight as you lower them to 6 inches off the ground and raise them again, always pause for one-two count at the top of each rep.

 
6) SHADOW BOXING (4.5 mins): Imagine you're in the final round of a fight. Your effort here decides who the winner is. Push hard!!! That's your pace.

Hold it Against Me

I HAD to share this cover of Britt's new single - Hold it Against Me. The girl is AMAZING! She's so talented and her voice is so smooth. Plus she mixes the single with another one of my current fav's, Grenade - Bruno Mars.

Today's Motivational Quote

You can't do anything about the length of your life,
but you can do something about its width and depth.
- Evan Esar

Are You Properly Hydrated?

We all know that we need our 8-10 glasses of water everyday to stay properly hydrated, right?!?!
But how exactly do you know if you are getting enough of that good clear stuff? Are you counting each glass of water? What if you are really busy, or forget how many glasses of water you've consumed? Fret not my pretty pretty readers! I've devised a plan to help your hydration stay on track!

Think of it as doing "shots" of water, all day to keep your gears oiled. Each "shot" or dose of water consist of a 4-6 oz serving, 8 times a day. What exactly is a 4-6 oz serving of water you ask? Just check out the picture, I measured in a small rock glass for you!

And here is how you know when to take your shots of water:

1st) Shot when you get out of bed.
2nd) Shot before breakfast (yes you should be eating breakfast!).
3rd) Shot mid morning (with a snack of fruit if you are a bit peckish).
4th) Shot with Lunch.
5) Shot with mid-afternoon snack (if you're hungry).
6) Shot with dinner.
7) Shot 1hr after dinner.
8) Shot before bed.

You've just consumed your daily recommended amount of water! Doesn't that feel good? :)

Did you also know what you can loose weight by being properly hydrated? It's true! When you drink enough water daily your body does not retain water which can make you look and feel heavy and bloated. It also actually helps to flush out toxins, and fat cells in your blood stream. Not to mention it's excellent for clear skin!

Today's Motivational Quote

Success is not final, failure is not fatal.
It is the courage to continue that counts.
- Winston Churchill

Great Eating Tip - Sugar

The Flu

So I've officially got the flu, and I feel like complete crap! :(

My symptoms include headache, stiff/soar/aching muscles, fever, nausea, abdominal pain and diarrhea. I'm hoping it doesn't last too long, because I need to get back to my work outs so I can post them for you all to read, and learn from!!

If you're feeling flu-ish, here are some home remedies I've come across to help ease the symptoms.

1. Tylenol (Acetaminophen) every 4 hours to reduce pain and fever.
2. Take lots of Vitamin C to boost immune system - 2,000 mg per day (Don't worry, you cant OD on Vit-C).
3. Drink lots of fluids. (Water & OJ)
4. Make green tea with: grated ginger & honey.
5. Take garlic capsules to decrease the growth of the virus.
6. Heating pad, or 'magic bag' to release abdominal pain and nausea.

• 

My pill arsenal:

• 2x brown pills: Garlic capsules, 500mg each.
• 2x white pills: Vitamin C, 1,000mg each.
• 2x yellow pills: Multi-Vitamin.

How to Keep a Positive Attitude Around Negative People

You think of yourself as a basically happy person. You try to make an effort to stay positive. But the people you work with, or associate with are so negative. Or, the people in your family are so negative. Now what? How can you keep your positive attitude even when surrounded by all that negativity?

Try some of the following tips for staying positive even when surrounded by people who have a negative outlook on life. Some of these tips are ideas for reducing the negativity while other tips help you to calmly accept your circumstances. The suggestions include both concrete actions you can take, and ways you can change your attitude to accommodate your environment.

1. First attempt to understand what you are really up against.
2. Assume the best about the intentions of those around you.
3. Don't take it personally.
4. Have compassion for negative people.
5. If it is compatible with your belief systems, hold a White Light of peace around each person who troubles you, or say a silent prayer for them.
6. Forgive them.
7. Have gratitude for what is positive.
8. Consider how you can cheer up the negative person.
9. If all your attempts to create an uplifting connection with the negative person fail, establish your own boundaries and create your own happiness within your own personal space.
10. Balance the negative aspects of your life with more powerful positive aspects.
11. Remember that you can choose to end any relationship.

(Click the header link for the full article)

Do you have any inspiration quotes or mentions? Post them in the comment section to share with everyone. It sometimes only takes a small gesture to make a big difference.

The #1 Food You Should Eat For Breakfast Is...

OATMEAL!!

Oatmeal is quick, easy, hot, loaded with fibre (which we all know I'm a huge fan of) and it's filling. One cup of oatmeal will give you 4 grams of fibre. Instant oatmeal is just as good as the kind that you cook on a stove top. So if you're in a hurry, opt for the microwaveable kind - Quaker Oats brand makes a good one.

If you're feeling your oatmeal is a bit bland, here are some healthy foods you can add to jeuge it up a little!
Dried fruit
Cinnamon
Toasted nuts
Fresh fruit
Plain yogurt
Jam
Applesauce
Ground flaxseed

Fav New Song! - Turn it Up - Ciara Ft. Usher

OK so I know this is not a video yet, but I LOVE this song! And Ursher! :)

Epsom Salt Bath - Benefits - Miracle Salt!

Epsom salt is a combination of magnesium and sulfates. There are many benefits of Epsom salt baths. Soaking in a bath of Epsom salts can relax your muscles, reduce inflammation, minimize pain, fade bruising, aid digestion, relieve stress and tension, and detoxify your body.

Pain and Inflammation

1. Epsom salts can ease muscle cramps and pain from inflammation. It can also relieve tired, aching feet and may be used to treat the pain and inflammation of gout. According to the Epsom Salt Council, two cups of Epsom salts should be added to your bath for soaking. One cup of Epsom salts added to a foot bath can be soothing. The water should be as hot as you are able to tolerate. Keep in mind, if you have skin conditions, the water should be warm, not hot, to avoid skin breakdown and further complications.

Stress and Tension

2. Having too much adrenalin in your body due to stress and tension can result in a low magnesium level. Stress can be caused by a deficiency of magnesium in your blood. Soaking in a bath of Epsom salts may allow magnesium to be absorbed through the skin; magnesium then attaches to serotonin, a mood-enhancing hormone, and helps to relax you. It can also lower your blood pressure, improve your concentration and help you sleep.

Detoxification

3. Your body can accumulate a residue of medications and impurities from the environment. Soaking in a bath of Epsom salts can pull these toxin from the cells of your body through reverse osmosis. This is a process where salt is drawn from your body and the toxins come with it. It can also soothe your nerves by balancing your electrolytes.

Digestion

4. Sulfates trigger the pancreas to release digestive enzymes as they are needed. While sulfates are not easily obtained through foods, they can absorb very quickly through your skin. Sulfates can aid your nutrient absorption. They are also important for production of mucin proteins, the cells that secrete mucus along your digestive tract.

Other Benefits

5. According to Natural Home Remedies, Epsom salt can assist in blood circulation, aid in wound healing, remove foot odor, soften your skin and increase your strength and stamina. The Epsom Salt Council adds the benefits of increasing the effectiveness of insulin, lowering blood pressure, improving oxygen use and easing the pain of migraine headaches.

Cautions

6. The use of Epsom salt baths is not recommended without the consultation of your health care provider. Hypermagnesemia in a condition of excess magnesium that may be fatal. Epsom salts should not be used if you have an allergy to sulfur or if you are pregnant.

The Pushup to Plank

This exercise is exactly what it sounds like,  combo of the pushup and the pilates-based long arm plank. The primary movers are core, chest and triceps.

Lie face down on a mat or towel. Place your hands underneath your shoulders and engage your core. Push up into a full long-arm plank position. Keep your legs, arms, head and spine straight. Walk your arms out laterally and perform a pushup. 

Lowering down to a 90-degree angle at your elbow join, then back up. Move your hands back to position #1. Perform as many as you can do at once! And repeat three times.

Are There Toxins in Your Meat or Fish?

Some metabolism-wrecking toxins, such as processed foods, hydrogenated fats, and high-fructose corn syrup, are easy to avoid because they're listed on food labels. But others — polychlorinated biphenyls (PCBs) and dioxins, for example — aren't. These pollutants, by-products of manufacturing, found their way into our lakes and streams long ago, with the result that they've now entered our food supply through animal products.

Despite being outlawed for more than 30 years, PCBs have managed to stay in the food supply thanks to landfill leaks and other sources. They're often found in farm-raised salmon and many types of freshwater fish. A study found that women who regularly ate fish caught in Lake Ontario, which is known to have high levels of PCBs, had significantly more of the toxin in their breast milk than women who didn't eat fish from the lake. It's not just Lake Ontario, either — all across the United States, state health services periodically issue fish-consumption advisories because of PCBs. Long-term consumption of these chemicals may raise the risk of cancer and reproductive, immune system, and neurological problems.
 
Dioxins are a by-product of incineration and other industrial processes. Livestock absorb industrial pollution from incinerators, and dioxins build up in the animals' fatty tissues. So if you eat a high-fat diet, you are more likely to consume dioxins, which have been linked to cancer and developmental, endocrine, and immune system damage.
 
How can you avoid dioxins and PCBs? Always buy wild-caught salmon and pay attention to state fish-consumption advisories. Use the Natural Resources Defense Council's Sustainable Seafood Guide and the Monterey Bay Aquarium's Seafood Guide to find the safest types of seafood in your area. Always look for organic meats and dairy products, buy products with the lowest fat content possible, and remove visible fat and skin from meats.

Start protecting yourself from these poisons now!

Heart-Friendly Exercise Advice

Exercising regularly isn't only good for your waistline — it's also one of the best things you can do for your heart.

By becoming just a little more active, you'll decrease your heart disease risk factors and increase your longevity. Being sedentary is actually a risk factor for cardiovascular disease. Don't think, though, that you have to become a marathon runner to see such benefits. Small increases in cardiovascular fitness through short bouts of exercise can lead to significant improvements in the health of your heart.

What sort of exercise is best? You need two types: aerobic exercise and strength training.

Aerobic Exercise for Heart Health

Although aerobic exercise can include bicycling, swimming, jogging, and aerobic classes, walking may be one of the best activities. That's because you can do it anywhere, and you need little equipment outside of a good pair of shoes. It helps people improve fitness levels and endurance capacity, and it burns calories to aid in weight loss. Walking can lower your blood pressure, improve your cholesterol levels and your body's ability to handle glucose or sugar, and reduce your risk of diabetes.

Aim to do 30 minutes of moderate-intensity exercise at least four to five days a week, or 20 minutes of vigorous activity three times a week.

If 30 minutes sounds too daunting at first, you can get the same benefits by doing three 10-minute bouts each day. For instance, maybe you walk your dog for 10 minutes in the morning, take a 10-minute stroll at lunch, and walk for another 10 minutes after dinner. Then, schedule some time for strength training, which will complement — but not replace — the aerobic part of your exercise program.

Strength Training for Heart Health

Strength training boosts muscular strength and endurance; helps your body handle blood sugars; reduces blood pressure; and increases lean body mass, which can help prevent weight gain.

As you age, you lose lean body mass and gain fat mass. However, when you do strength training, you maintain lean body mass and prevent weight gain. Do strength training for your entire body 2-3 times a week.

Pair your strength training and aerobic activities with a heart-friendly diet and you'll be well on your way to building a stronger, healthier heart.

Caution: If you have been sedentary for a while, check with your physician before starting any exercise regimen.

Hot New Britney Track - Great Workout Beat!

How to Read a Nutrition Label

If you have a hard time making heads or tails of food labels, take this cheat sheet with you next time you hit the grocery store. Understanding the labels will ensure that you are getting enough daily nutrients, which will help you reach your health and weight-loss goals.

Serving Size and Servings per Container. This is the first thing to look at when you are scanning a Nutrition Facts panel. Serving sizes are standardized by product type to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (for example, number of grams). It’s important to be aware of how many servings there are in a package. Many products that look like they contain 1 serving actually contain more than that in a single package.

1. Calories and Calories from Fat. Calories are a measure of how much energy you get from a serving of the product. It’s useful to see how many of those calories come from fat. If it’s more than half, you should check how much is from saturated or trans fats, which you’ll find farther down on the label (see Total Fat below).

2. % Daily Value. On the right side of the panel is a column that lists % Daily Value (DV) for each nutrient based on 2,000 calories a day. As the label also points out, your recommended DV needs to be higher or lower depending on your calorie needs.

3. Total Fat. This section is broken down into saturated and trans fat content. Manufacturers are not required to list unsaturated fats; however, they are included in the total fat calculations. Avoid products with 20% or more of the daily recommended value of saturated fat, as well as those that contain any trans fats. Be aware that a label can say 0% trans fats if it contains less than 0.5 gram per serving — so be sure to check for hydrogenated or partially hydrogenated oils (which indicate the presence of these bad fats) in the ingredients list if you are concerned.

4. Cholesterol and Sodium. You should discuss your situation with your own physician, particularly if you have high cholesterol or high blood pressure and are salt-sensitive.

5. Total Carbohydrate (Dietary Fiber, Sugars). Total carbohydrate is the heading that lists total grams of dietary fiber and sugars, with the individual subcategories of dietary fiber and sugar following. Getting plenty of fiber is very important (25 to 30 grams daily is optimal), so pay close attention to this section of the label. When choosing whole-grain breads, for example, select those that contain at least 3 grams of fiber per serving. When it comes to sugars, be aware that this number represents the sum of sugars that occur naturally in foods, like lactose and glucose, as well as added sugars (corn syrup, dextrose, high-fructose corn syrup, and honey, to name a few). Take a peek at the ingredients list to check for these added sugars — and avoid products made with them.

6. Vitamins and Minerals. Manufacturers are required to list the percentage of the DV of vitamin A, vitamin C, calcium, and iron supplied by a serving of food. Listing other vitamins and minerals is voluntary, unless a claim is made about the nutrient or they are added to supplement the foods (as in breakfast cereals that supply 100% of your daily need for various vitamins and minerals). If a food supplies less than 2% of the DV for the required nutrients, the value does not have to be listed.

Cardiovascular Exercise. Tips & Info

What is the best type of cardiovascular exercise you can perform? Well, there is no one best answer to that question. What you should be asking is what results are you looking to gain from your cardio workouts? Fat Loss? Strength? Endurance and Stamina?
All are quiet differently performed to achieve the desired results.


SOOOOOOOOOO, here are some tips to get the most out of your cardio workout.


Fat Loss:
(30 - 45 minutes)
For cardio exercise with the goal of fat loss, it's all about high intensity, range and interval training.
High Intensity - Keep your heart rate high. Run faster, push harder, and sweat more. The more you sweat, the better.
Range - Change up your cardio routine DAILY. Mix in different types of cardio training with different machines, and time length.
Interval Training - This is when you spike your heart rate in between rest periods. This is the MOST effective way to burn fat during any cardio workout.... Interval Training can be done on any cardio machine in any gym, or in any outdoor cardio activity: Running, Cycling, Walking, Rowing, etc...ANYTHING.
How do you interval train? The basic formula is 1:2. One minute High Intensity, and 2 minutes medium-to-low intensity.
For example: If you're going for a jog. Run as fast as you can for one minute, then slow to a moderate speed-walk for two minutes. Repeat for 30 minutes. Run, walk, Run walk, etc.
The other formula is 1:2:2. Low for one minute, medium for 2 minutes, and high for 2 minutes. Start all over again at 1.


Endurance & Stamina:
(60 - 120 minutes)
The best way to build your cardio endurance and stamina is medium to low intensity, and time. Minimum one hour, to max of two (or even three) hours of cardio. Jogging, or cycling are the most effective exercises. Think of marathon runners, or cyclist. They train hours each day to build their stamina.


Strength:
(45 - 60 minutes)
Building your cardio strength is a mixture of the previous two types. It's important to push yourself harder than you normally would, but you also don't have to last for as long as you would on say, a 20 km run, for example. This is also called pushing your V02 Max. Which is the amount of oxygen capacity your lungs can absorb, and deliver to the blood stream during intense workouts. The best way to build your cardio strength is to reach your highest possible intensity level (or V02 max), and try to maintain it as long as possible.

Today's Workout Video Tutorial - Workout 'A' (Strip Body Fat)

This workout video tutorial is a follow up to 'Workout part A' - Strip Body Fat, from two days ago.

Strip Away Body Fat - Workout B

Here is part B to the new workout plan.

1) Side Plank

(Hold for 30 Seconds)

Lie on one side with your legs straight, and prop up your upper body on your forearm. Raise your hip so your body forms a straight line from ankles to shoulders, and hold.

2) Dumbbell Split Squat

(8 to 10 reps each side)

Grab a pair of dumbbells, weight arms at your sides. Assume a staggered stance with your right foot in front of your left. Slowly lower your body as far as you can. Pause, and push yourself back up to starting position. Do all reps, then switch legs.

3) Alternating Dumbbell Row

(8 to 10 reps each arm)

Holding a pair of dumbbells, bend at your hips and lower your torso until it's nearly parallel to the floor. Let the dumbbells hang at arm's length. Without moving your torso, life one dumbbell to your side and slowly lower it. Then repeat with your other arm, that's ONE rep!

4) Dumbbell Straight-Leg Deadlift

(10-12 reps)

Hold a pair of dumbbells at arm's length in front of your thighs as shown. Without rounding your lower back, bend at your hips and lower your torso toward the floor. Pause, and return to the starting position.

5) Dumbbell Shoulder Press (Seated or Standing)

(10 to 12 reps)

Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Press the weights directly over your shoulders until your arms are straight. Then slowly lower the dumbbells to the starting position.

Strip Away Body Fat - Workout A

If your goal for the new year is to strip your body fat, then these (A & B) workouts are for you!

This plan consists of two workouts (Part A is below), A & B. Alternate between the two workouts. Monday & Friday workout A, Wednesday & Saturday workout B one week, and switch the following week.

Complete the workouts as a circuit. One after the other resting as little as possible. Once you've done all five, rest, hydrate, and repeat two or three more times.

1) Plank

(Hold 30 Seconds)

Assume the Push up position, but bend your elbows and rest your forearms on the floor. Your body should form a straight line. Now tighten your core muscles, and hold the position.

 

2) Crossover Dumbbell Step up

(8 to 10 reps each leg)

Grab a pair of dumbbells and stand to the right of a bench or step. Cross your right floor in front of your body and place it on the step. Push off your right foot to lift your body off the floor. Lower back to the starting position. Do all your reps, then turn around and repeat with the other leg.

3) Bent Over Y Raise

(10 to 12 reps)

Bend at your hips, and lower your torso until it's nearly parallel to the floor. Let your arms hang straight from your shoulders, and slightly bend your knees. Now raise your arms to they're at a 30-degree angle to your body (forming a Y) and are in line with your torso. Pause, lower, repeat. (This photo is not completely accurate, I couldn't find one. So just imagine your arms more out in front of you, not next to you)

4) Goblet Squat

(12 reps)

Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically on front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, and push yourself back up.

5) Push Up

(10 to 12 reps)

Do I really need to explain how to do a push up still??!! :P

Key is keep your back straight, and hands slightly wider than shoulder width apart.

Healthy Salmon Recipe - Garlic Salmon

I made this for dinner tonight and it was AMAZING! So delicious, tender and healthy!

Choose any healthy side dishes you like...This is what I ate it with:

- Brown Rice

- Spinach Salad

Garlic Salmon

 

Ingredients

• 1 1/2 pounds salmon fillet
• salt and pepper to taste
• 3 cloves garlic, minced
• 1 sprig fresh dill, chopped
• 5 slices lemon
• 5 sprigs fresh dill weed
• 2 green onions, chopped

Directions

1. Preheat oven to 450 degrees F (230 degrees C). Spray two large pieces of aluminum foil with cooking spray.
2. Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.
3. Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.
4. Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily. 

Loose Weight Without Dieting

Ok people! Listen up! This info is GOLDEN! There are small simple changes you can make to your daily diet that will help you to loose weight, without dieting!

Here are some prime examples of eating smart, and choosing wisely.

Rule #...
1) Drink skim milk instead of 2% or whole milk.
2) Use natural sweeteners like stevia, instead of sugar.
3) Choose oatmeal, or corn flakes, instead of granola or bagels.
4) Opt for fish 3x times a week for dinner meals.
5) Cut back on red meet. Make it 1-2 servings a week.
6) Choose low fat & high fiber snacks like: yogurt, almonds, carrots, hard boiled eggs, and berries to fill you up.
7) Drink water instead of juice.
8) Eat more Turkey.
9) Choose a whole wheat tortilla shell, instead of two slices of bread for sandwiches.
10) Have brown rice instead of white rice.
11) Steam vegetables instead of sauteing them in butter or oil. (Plus you retain the most nutrients this way)
12) Eat sweet potatoes instead of white potatoes.

Print this off, and tape it to your refrigerator. Go, do it now!

My New Love

I am in LOVE with my new blender! Yes I know, har har a blender, how sad is that?!! But it's true. And this isn't just any old blender. This is the Top of the line, Ninja Professional 1000 watt blender!

And not only is it one of the most sophisticated pieces of technology in my home, but it's also the healthiest!

Two nights ago I made my very own home made Salsa! So delicious, healthy, and preservative free. Here is the recipe:
- 5x whole washed Roma Tomatoes
- 1/2 white Onion
- 4 sprigs of fresh Cilantro
- Juice of 1x lime
- 1x tsp of Tabasco sauce.
-Blend for 5 seconds, and Poof! Tasty healthy snacks, served with Organic Gluten Free Nachos.

It's also amazing at making Smoothies, and Protein Shakes. It just pulverises the ice into creamy smooth deliciousness!

Today's Workout - January 5, 2010

Hello Health & Fitness Seekers! Are you ready for today's workout? Day #2 of working your butt off in 2011!!

This workout is a lot more challenging than yesterdays. But I think you should be adequately warmed up, and ready to attack this, so let get going!

This workout is actually from Nov 29, 2010. It's ok to repeat workouts, but not too often. Every 2-4 weeks is good. Remember to always keep your body guessing. Try new activities, work harder, feel the burn and sweat like a hooker in Church! LOL

Click Here for today's workout VIDEO. Today's workout can be completed in your home, condo gym, or fitness centre. No excuses for missing out!

Remember to drink lots of water! And stretch after, for 5-7 minutes.

Salba - Powerful Whole Food

Salba is one of Natures most powerful whole foods. Loaded with Omega 3, Fibre, & Antioxidants, it's clearly an excellent choice to add into your daily diet for optimal health. Per 12g serving (2 tbsp) Salba has:
- 2.5 g Omega 3
- 4.2 g Fibre
- 2.6 g Protein
- 840 Antioxidant orac value

It's also gluten and GMO free, and comes in ground or whole seed form. But I recommend ground.
You can add it to almost any food or snack. Cereal, oatmeal, yogurt, salads, smoothies, shakes, mashed sweet potatoes, and more. You can find Slaba at your local grocery store in the Natural Foods section.

How to Stay Lean

FIBER!!

Eating foods high in fiber can keep you lean by filling you up so you eat less. Also, by eating natural high fiber foods, you'll be eating healthy, and keeping your fat in check.

Foods that are high in fiber are:
- Vegetables
- Fruit
- Beans
- Lentils
- Whole Grains
- Nuts & Seeds

It also includes High Quality Protein:
- Fish
- Seafood
- Low Fat Organic Dairy Products
- Dark Chocolate
And in Moderation:
- Some types of Beer
- Wine

By eating well, you fill up on fewer calories!

Funny Video!!

First Workout for 2011

My recommendation for your first workout back after the holidays is to take it a bit easier than you normally would.

You may (or may not) have had any exercise in the past two weeks, so it's ok to ease back into your routine. Heading in full tilt might derail your efforts, make you soar and in turn make you not want to work out again for the rest of the week.

I would start off with some light-to-moderate cardio activity. 30-45 minutes is fine. Bike, Treadmill, Stairs, Elliptical, or other.
Followed by some abdominal exercise - 5 minutes worth, and stretching.

1. Crunch Twist
2. Ball Crunch
3. Bicycle Kick
4. Oblique V - Up
5. * Complete each for 60-90 seconds.

Day #2 we'll get back to weights! Aren't you excited!! ;^)

2011 Resolutions

What are your 2011 resolutions?

Lose weight? Get fit? Increase your energy? Build Muscle? Enjoy Life?

I have a number of resolutions this year. The main one though is to enjoy my life, and try new things. One of my friends often says that your body is a byproduct of the life you live. I'm starting to believe that is true more and more, as each day passes. Live a full life, try different things, stay active and keep fit, and your body will show this lifestyle. You will be strong, healthy, and happy.

But you know what?...If eating lots of rich food, drinking lots of booze, and taking in no exercise is what you enjoy in life, and you have no desire to change it. Then do it! If it makes you happy, and does not hurt other people in the process, then you should be able to enjoy your life however you want to!

BUT if you do want to makes some lifestyle changes in 2011. Do it! Don't sit around talking about it. Make the change you want to see in yourself. You're the only one who can.

Follow along with BroncoFit this year. I promise to have workout routines, healthy eating tips, and everything wellness posted daily to help you along your journey, and achieving your 2011 goals!

PS - Oh, and just in case you are wondering what the rest of my 2011 resolutions are:
- Loose 5 more pounds, and keep it off. (I was successful in loosing 5 lbs over the holidays)
- Wake up earlier in the mornings to get another workout in before the office.
- Manage my finances better.