Uh-Mazing African Peanut Stew
1 medium red onion, coarsely chopped (about 1 ½ cups)
1 medium green bell pepper, coarsely chopped (about 1 ½ cups)
½ cup chopped carrot
½ cup chopped celery
3 garlic cloves minced
2 tbsp. minced, peeled fresh ginger
1 tbsp. curry powder
1 (14 ½ oz.) can of diced tomatoes, drained
1 bay leaf
4 cups of vegetable broth
1 (12 oz.) sweet potato, peeled and cut into ½-inch pieces
1 ½ cups shelled edamame
3/4 cup creamy or crunchy natural peanut butter
¼ cup chopped fresh cilantro
1 (5-oz.) bag of baby spinach leaves, torn into bite-size pieces
½ teaspoon salt
Coarsely ground black pepper
P.S. HAPPY HALLOWEEN!
October 31, 2009
Uh-Mazing African Peanut Stew
October 29, 2009
There’s nothing as satisfying as losing a bunch of weight the healthy way – just ask anyone who’s gone down two sizes and lost 15 or more pounds. They feel great that all that exercise and dieting has finally paid off and that they’ve achieved their goal. But there are some of us who are a little unlucky in that we lose weight, but not all over. So even though I lost 10 pounds through exercise and a diet, I still carried some weight around my waist and hips. And even one heavy meal was enough to make my stomach look big. I knew I had to go in for a program that guaranteed all-round weight loss to gain that perfect body, so here’s what I did:
- Worked out with weights: Instead of spending an hour a day on the treadmill, I switched to working out with weights every alternate day. It not only made a welcome change in my routine but also toned and shaped my muscles. I hired a trainer to show me the right way to work out with weights in order to prevent injury. Within a month or so, I saw positive results – my thighs and arms were firm instead of flabby and my clothes fit better than before.
- Varied my routine: Instead of just running on the treadmill for my daily dose of cardio, I would cycle one day and do aerobics the next. It helped me sustain my interest in my workout routine, make new friends, and also lose more weight than ever before. When you do just one form of exercise regularly, your body becomes used to it and you hit a weight loss plateau from which it is hard to move forward. So mix it up and watch the results vary dramatically.
- Took up interval training: Instead of jogging at a regular pace for an hour, try sprinting for two minutes and jogging for one alternately for half an hour. Interval training involves pushing your heart rate high and then slowing down till you are almost back to breathing normally, and alternating this routine for 30 minutes or so. It helps you build stamina and endurance and also helps you lose weight faster.
- Ate smaller meals: Instead of eating three large meals a day, I switched to eating six small ones. They were enough to satisfy my hunger but not enough to make me feel heavy and bloated. This strategy kept me energized and more active and also made me feel lighter.
- Understood my body: Some of us are prone to larger hips because of our genes, and no amount of exercise is enough to get it to the size you see on models. Our bone structures are big, so all we can do is limit the flab on our bodies. Once we understand this about our bodies, it’s easy to feel good about ourselves.
This guest article was written by Adrienne Carlson, who regularly writes on the topic of physical therapy assistant schools.
October 27, 2009
October 26, 2009
October 24, 2009
Equipment Required: None!
Time to Complete: 30 minutes
Muscles Worked: Everything!
The Ultimate Body Weight Workout
1. Alternating step ups on a step/stair or march in place for 2 minutes.
2. 20 arm circles forward, 20 back
3. Arms open, arms closed 20 times
4. One arm up in the air, one arm down and switch 20 times
5. Roll ankles and wrists for 20 to 30 seconds.
1. 20 squats
2. Push up to side plank 20 times, rotating sides on each rep.
3. 50 front kicks on each side
4. 60 alternating punches
5. Stationary lunges
6. 10 burpees.
7. 50 side kicks each side
8. 30 jumping jacks
9. 20 dips
10. 15 basic crunches, 15 side crunches (each side) and 15 bicycle crunches.
1. Stretch every muscle group. Hold each stretch for 10 to 15 seconds and repeat twice.
October 22, 2009
It's getting cold, readers! For most people outdoor activity starts to become uncomfortable. We hang up our running shoes, and put the bikes and Rollerblades in to the shed. This can be a very confusing time of the year. You had your outdoor exercise regimen and now it's getting too cold to follow through with it any longer! However, the winter months don't have to mean becoming unfit, losing progress or gaining weight. Instead, hire a personal trainer to surpass your summer achievements!
Three Reasons to Hire a Personal Trainer this Fall/Winter:
1. Don't Go Out into the Cold
A personal trainer can come to your house morning, afternoon or night. You will not have to get on boots, coats, and pack a bag to go to the gym. An in home personal trainer saves you a lot of time, while teaching you how to get a killer workout without ever having to join a gym, or even leave the house!
2. Progress Summer Goals
If you ran a a race this summer, started cycling three times a week or walked everyday, that's fantastic. To be able to get back in to it without losing progress next spring, train throughout the winter with a personal trainer. A trainer will customize your program so that it focuses directly on improving your favourite activity. You will also learn new tricks and techniques to help you further.
3. Learn Something New
Not only does a personal trainer keep your workouts consistent, give you really fast results and push you to improve, a trainer is a vault of fitness and nutrition knowledge. Make the most of your sessions by asking a lot of questions about your diet, exercise technique and activities you have always thought about trying. Come out of your personal training experience with a whole new personal database of resources and information to apply in your own routines.
Personal training is an excellent service to keep people fit, healthy and happy. If you haven't hired a trainer yet try it out. You will be pleasantly surprised with how much we can help you get to where you want to be!
If you happen to live in Toronto, consider hiring me! Contact me anytime with questions, or to book an assessment.
647 308 KALI
October 20, 2009
It's true, I'm a total fitness enthusiast! There are the obvious reasons: I lost 50lbs, I started a fantastic career, I discovered new interests and hobby's. There are many personal reasons why I love exercise. If you don't have a regular fitness routine yet, here are my top ten reasons why everybody should partake in regular physical activity:
Top Ten Reasons For Exercise
10. Sleep better, longer and deeper.
9. Improve brain functioning. Think faster, multitask better and improve your short and long term memory.
8. Healthier skin and hair.
7. Prevent and improve chronic health conditions.
6. Improves your sex life. Better self image, stamina and strength. Also reduces and even cures ED occurrences.
5. Prevents risk of injuries and bounce back more quickly when you do get hurt.
4. Boosts immune system. Don't get sick twice a year anymore!
3. More energy for daily tasks.
2. Exercise is a way to have time to yourself to think things through, burn off steam and has also been described as being in a state of meditation.
1. Feel a sense of accomplishment ALL OF THE TIME by constantly pushing yourself, attaining new achievements and being proud of who you are both mentally and physically.
Exercise for Full Body and Mind Wellness!
October 19, 2009
“The more you sweat in training, the less you bleed in competition”
“The juice is worth the squeeze”
“The only place where success comes before work is the dictionary”
“We’re here to pick up weights, not pick up dates”
“Athletes who don’t like to do squats, deadlifts or chin-ups just don’t like hard work. Do you really think those types of athletes are going to make it?”
October 17, 2009
Check out This Article from Science Daily.
The University of Florida performed a study on exercise and body image. The findings indicated that it did not matter how often the participants exercised, or even if they had reached any goals, fitness in your lifestyle WILL improve your body image, regardless of age or gender.
October 15, 2009
I love french fry alternatives. Actually, I can't even remember the last time I ate regular potato fries. This variation is way lighter than sweet potatoes, and with all of the Benefits of Eating Carrots, it's an incredibly easy and healthy snack or side dish.
October 13, 2009
October 12, 2009
October 10, 2009
I've always been torn when it comes to the traditional sit up. Fitness professionals have been told for years, to never allow a client to perform one, and to stick to crunches for safety, and effectiveness.
Sit ups (especially straight leg) use more hip flexor than abs, and risk causing low back pain. However, as someone who practices perfect form (I really do make a point of it!) I can honestly say, that the sit up is MUCH harder, and you can feel it in the lower abdomen the next day. Whereas with crunches, it's very hard to feel it at all. Not to say they're not effective, because they certainly are, but sit ups should have their place in a fitness routine.
The good news is that there is a happy medium, and they're called half sit ups.
How to do a Half Sit Up
First let's discuss the difference between a crunch and a sit up. With a crunch it's almost as though you are curling your upper abs toward your bellybutton. Your shoulders come of the floor a couple of inches, and you lower back down slowly.
During a sit up, your back is straight and I mean stiff as a board straight! You engage your abs, and lift your body off the floor, pulling your torso in to bent knees.
The half sit up is a combination of both. You will have a straight back like the sit up, but the low back does not leave the floor, like in a crunch.
1. Lie on the floor and secure your feet under a couch, loaded barbell etc. Feet are flat, knees are bent.
2. Place hands lightly behind ears to support the neck.
3. Back is straight, abs are flexed and tight, and the low back is pressed firmly in to the floor.
4. Now you are going to crunch forward. Your WHOLE torso will lift off the floor like a big plank of wood. No body curling. It's all going to rise at the same time.
5. The half sit up ends about six inches off the floor. Your body is on a 45 degree angle.
6. Exhale on exertion (the crunch) and inhale on the lowering phase.
7. Slowly lower back in to starting position.
Start with no more than 10 of these, and work your way up slowly. These are pretty hard but the payoff is well worth it. It's quite the ab workout! They're a great exercise if you have no prior back injuries or conditions.
October 8, 2009
Choosing the right personal trainer is very important. To just pick up the phone and call the first trainer that popped up in a google search, could end up being both a waste of time, and money. Personal training is a valuable service but it's best to pick a trainer that can achieve the goals that you are after.
October 6, 2009
For many people diet is the main obstacle for fat loss. Even thin clients of mine want to know how to shed the layer of stubborn fat on their stomach, to achieve a solid six pack. The problem with fat (especially around the midsection!) is that it's the last to go. People who have lost weight can tell you, that you lose weight in the limbs first, then the back, hips and then finally, the abs. It's the fat that has been with us the longest, (think baby fat) and sticks around, after excess weight has been shed.
October 5, 2009
October 3, 2009
Strength training is the staple of many fitness programs and necessary in any balanced routine. Lifting weights is not as straight forward as running, and many times, there is no instructor to guide the way.