Build Upper Body Strength

Here are two advanced push-ups to add to your routine:
 
Plyo Push-up

Start in your usual push-up position. Slowly lower yourself to the floor. With an explosive burst, exhale and push yourself up, bringing your hands off the floor and clapping them together. Land in the push-up position and repeat. The plyo (for plyometric) push-up increases muscle power by adding extra difficulty. 

   Close-Grip Push-up

Start in a push-up position but keep your hands directly under your shoulders instead of out to the side. Your legs should be extended straight out behind you, your feet slightly apart, so you are balancing on the balls of your feet as well as your palms. Keep your elbows pressed firmly against your torso as you slowly lower yourself down. Exhale, press back up to the starting position, and repeat. This close-grip push-up places more emphasis on your anterior shoulder muscles and triceps as well as your chest.

Nutrition that Boosts your Brain Power!

1. Sprinkle on some sunflower seeds
This perfect salad topper is packed with memory-preserving vitamin E and folic acid, which offer significant protection from cognitive decline, according to a study in the Archives of Neurology. Keep a stash of shelled seeds in your purse for snacking emergencies - just 1/8 cup provides over 25 percent of your daily vitamin E requirements.

2. Order in curry instead of pizza
Turmeric, a traditional Indian spice that's rich in the antioxidant curcumin, may help prevent the buildup of a protein that can clog neural pathways in the brain. Just be sure to ask for the sauce on the side.

3. Get your veggie fix
Vegetables from the cruciferous family, such as watercress and mustard greens, have been shown to help prevent memory loss. Try arugula instead of lettuce in your salad, or toss some Swiss chard into your next stir-fry.

4. Chew gum while you think
Stick it to the New York Times crossword puzzle - or your next work deadline - with a piece of gum. Researchers at Chicago's Northwestern University found that people who were chewing gum showed an increase in alertness and cognitive performance, thanks to added blood flow to the brain.

5. Do choose berries as your go-to afternoon snack
Berries are rich in anthocyanins, compounds that slow cognitive decline. Stay sharp with these simple snacks, perfect for busting that 3 p.m. workday slump.
1. Pair a handful of fresh raspberries with 1/4 cup almonds.
2. Top 1/2 cup low-fat cottage cheese with 1/4 cup blueberries.
3. Sprinkle strawberries over 1/2 cup vanilla-flavoured, Greek-style yogurt and add 2 tbsp low-fat granola
for a treat.
Tip: Frozen berries contain all the nutrients of fresh ones. Thaw in the microwave or in the fridge overnight.

6. Sip a glass of red wine with dinner
A glass of cabernet sauvignon could be insurance for your golden years. Research shows resveratrol, a polyphenol in red wine, helps protect brain tissue from the effects of aging and may help ward off dementia.

7. Eat an apple a dayQuercetin, an antioxidant found in apple peels, helps protect brain cells from oxidative damage, which can dull your mental sharpness over time. Enjoy apples on their own, add them diced to fresh-fruit salads, toss pieces over your morning muesli or bake them with a brown-sugar-and oat topping for dessert.

8. Serve fish tonight
A study by researchers at Rush University Medical Center in Chicago found that seniors who eat fish at least once a week have the same memory function and thinking ability as those three to four years younger!

How to Get Motivated!

It may seem obvious, but I'll say it anyway: You can't achieve success if you're not willing to put in the hard work. Sure, I can give you all the encouragement and tools you need for weight loss, but if you're not willing to get off your butt, you won't get results. You need to find that inner drive to accomplish your goals.


You'll never believe what you can do until you try something and complete it!

• Make motivational vision boards for yourself and find a support network.
• Find somebody who won't let you talk your way out of something difficult.
• Try a 5km run, and get a partner. He or She will kept you focused and, though they may finished way ahead of you, they will be there at the finish line cheering you on!

The feeling of accomplishment you gain from succeeding at something you didn't think was possible will motivate you to try something else you aren't sure you can do.

 

With the right attitude, you can meet (and even exceed!) your goals, but it's up to you to put in the effort. What motivation can you pull from within right now that will help get you moving?

6 Ways to Cut Back on Sodium (Salt)

Here are some ways to keep salt under control:

1) Cook without salt, and taste the food before adding it after it's cooked. Once you've cut back on salt, you'll find most foods actually need very little, if any.

2) When you do use salt, use kosher salt.  You’ll need less than when using table salt.

3) Retrain your taste buds to appreciate herbs and spices in place of salt. Basil, bay, dill, marjoram, mint, parsley, rosemary, sage, savory, tarragon, and thyme are particularly good salt replacement herbs.

4) Read the labels on the foods that you buy at the store and, whenever possible, choose low-salt, reduced-salt, or no-salt-added versions of a product.

5) Check out your drinking water. If your home has a water-softener, drink bottled water. Ask your local water district how much sodium comes out of your tap. If it totals more than 45 parts per million, attach a sodium filter to the kitchen faucets.

6) Eat more potassium-rich foods, such as oranges, bananas, mangos, cantaloupe, dried peas and beans.  You 'll excrete more sodium in your urine than the average person.

BroncoFit Q & A - June 15, 2011

Q: I can't stop snacking between meals, but I want to try to eat things that will help me lower my cholesterol (instead of raising it!). What would you recommend?

A:  The good news — or the bad news, depending on what you're snacking on — is that "bad" low-density lipoprotein (LDL) cholesterol is sensitive to diet, though less sensitive than triglycerides and good high-density lipoprotein (HDL) cholesterol. Fortunately, the same foods that can help lower LDL may also improve HDL and triglycerides. So instead of snacking on chips and doughnuts, consider these healthier options:

Nuts and seeds. Sunflower seeds, pistachios, pumpkin seeds, sesame seeds, pine nuts, flaxseeds, and almonds are particularly high in plant sterols, which can help reduce LDL. But it's easy to overdo it on nuts and seeds (and they are calorie dense), so I suggest limiting your total intake to about one ounce, or 1/4 cup, a day if you are also trying to lose weight.

Apples. Research shows that eating two apples a day can slow down the oxidation of LDL cholesterol and help prevent plaque buildup. The protective antioxidants are in the apples' skin, so don't peel them.

Oat bran. An important source of water-soluble fiber, oats have long been recognized as a potential cholesterol-lowering dietary component. The soluble fiber in oat bran binds with bile acids in the intestine to block the absorption of cholesterol by the body. Antioxidant compounds found in oat bran called avenanthramides can also prevent white blood cells from sticking to the artery walls, which is an important step in preventing plaque formation. 

Grapefruit. Studies show that the phytochemicals called liminoids in pink and red grapefruit make them powerful LDL busters. But this snack is not for everyone. Because grapefruit can interfere with the breakdown of certain medications, including statins and calcium channel blockers, don't eat a lot of grapefruit or drink the juice as a snack if you're on these medications.

Get Started Losing Weight Today!

You have to hear about this really excellent new product I'm promoting. I've done my research on the Body By Vi 90-Day challenge, and I am confident that this product will work for you! And to prove my confidence in this products ability to help you lose weight, I'm going to take the 90 day challenge with you!!

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This is a fantastic opportunity so please don't miss out on your own happiness.

Remember, YOU are the architect of your own life.

Thanks For Nothing

This song is dedicated to my ex; Dominik K.

Comment from a BroncoFit Follower

"Hey Derrick,

I wanted to let you know that me and some friends are trying some of the stuff on your blog. That core exercise did a number on me earlier in the week. Thanks for making something someone like me can do. Keep up the good work!

-Nick"

Thanks Nick! You are a true inspiration. Keep up the good work!

-BroncoFit...AKA Derrick

Want to Burn a Quick 150 Calories?

Burning Calories – 150 at a Time

 

For a 150-pound person, doing these exercises will burn about 150 calories, a great start to getting into shape:

• Walking a mile at a pace of 15 to 20 minutes per mile
• Swimming laps for 20 minutes
• Bicycling for 30 minutes
• Running a mile at a pace of 10 minutes per mile
• Climbing stairs for 15 minutes
• Raking leaves for 30 minutes
• Playing basketball for 15 to 30 minutes
• Playing volleyball for 45 to 60 minutes
• Gardening for 30 to 45 minutes
• Jumping rope for 15 minutes
• Dancing for 30 minutes

90-Day Total Body Makeover Challenge!

I just found out about a new 90 day health challenge where I am focusing on my lifelong health and maintaining my ideal, and healthy body weight.

My goal is to lose 5 pounds of fat, and gain 10 pounds of muscle within the next 90 days. Starting TODAY!

You have to hear about this really excellent new product I'm promoting. Now I normally wouldn’t be selling a health food product...It's just not how I roll. But I've done my research, and I am confident that this product will work for you! And to prove my confidence in this products ability to help you lose weight, I'm going to take the 90 day challenge with you!!

Here is my profile page:

BroncoFit's Personal Profile

*You can follow with me, and check my progress during my 90 day challenge.

And this is the Product Page.
*This page lists all four personalized health supplement kits. Plus TONS of research and info.

I can't wait to tell you more about this great weight loss health supplement! There are 4 different options, for your individual fitness goals:

The Balance Kit: To lose up to 10 lbs, and maintain a healthy weight.

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The Core Kit: To lose 15-25 lbs, and accelerate your metabolism, and overall health. This kit is for the health & fitness enthusiast.

The Transformation Kit: This kit is for those who want to lose 25 lbs +. This may not be an option for everyone...If you only want to lose 10-15 pounds especially...It’s only for the very serious consumer.

 

The product is more than just one product actually. It's a total nutritional supplement, and vitamin & mineral support system. Check out the Product Page link above to find out more. You can purchase it directly online, and it will be shipped to your home in 3 days.

Start your 90-Day Total Body Makeover Challenge right now! We can do this!



Hydration Rhythm Nation

Ok, so today in South Eastern Ontario it's going to be a scorcher!

34 degrees Celsius (93 Fahrenheit) , feeling like 40 degrees (104) with the humidex.

Remember if you're going to be active outdoors to stay hydrated. Please drink lots of water. Double the amount you normally would because when it's hot you sweat more, and dehydrate much quicker.

Also, you run the risk of getting sun stroke. So if you're outside all day, try and balance your sun time with shade time. This way your body wont overheat, and you sill stay cool and comfortable.

If you're drinking alcohol, refrain from overdoing it. Have lots of water in between Beers and/or margaritas...Ok? Enjoy this beautiful day if you get the chance. hit up the beach for a game of V-Ball or Frisbee!

I'm stuck indoors all day :(

Toned Legs for Summer

The Sumo Squat

• Stand with your feet as wide apart as possible while pointing your toes outward.
• Lower your body until your thighs are parallel to the floor.
• Hold for a beat, exhale, then press back up to starting position. Repeat.
• To make it more challenging. Hold a 10 lbs medicine ball (or dumbbell) between your legs.

Keep your shoulders directly over your hips at all times. For best results, don't lean forward or let your knees extend beyond your toes. Keep your abs drawn in and don't arch your back.

Doing this sumo-inspired exercise will strengthen your inner and outer thighs. Best of all, there's no loincloth required!

Do You Want Abs?

#1 - Stop eating junk food! Eat "clean".

#2 - Follow this epic ab workout:

1) RUNNING (2 mins):   Use the pavement, treadmill or run in one place. (warm up)
 
2) PUSHUPS (2 mins): Yes that's 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.