Preparing Nutritional Meals When You're Busy

One of the most common obstacles in the way of eating healthy meals, is not having the time to fuss over recipes in the kitchen. After a long day many people are starving and don't want to spend the extra hour chopping vegetables, and allowing the time for grains to cook. It's completely understandable, and while I cannot offer a suggestion quicker than fast food (really, who can compete with 30 seconds!) these tips are a compromise between eating gourmet every night, and eating junk food.

Tips For Preparing Meals When You're Busy

Make a Plan

On Sunday night, or whenever you get ten minutes or so, plan a work week meal plan Try to make something for dinner that will make good leftovers for lunch. Plan for more time spent on a meal when you get off work early, and a really quick dinner when you get home late. Planning is great for eating more healthy food, not having to hit up the food court, and fitness programs with specific goals.

Make Food in Advance

Breakfast like Swiss Muesli, or the delicious lunch or dinner option, Lemony Lentil Soup (I like mine pureed!) are meals that can be made in advance and either frozen (soup) or refrigerated (oatmeal). I'm really big on this because I get home late. If it weren't for preparing meals in advance I'd be eating pizza every night!

Ask for Help

It's so simple but rare. If you have a teenager home before you, ask them to chop vegetables. If you know your husband/wife is passing by a grocery store on the way home, have him/her pick up ingredients. A combined family effort really makes a big difference. Preparing veggies always seems like 90% of the struggle. If you come home to everything ready to be stirred together in a pot, dinner can be on the table in 20 minutes. Who cares if the carrots look like they were chopped by a blind woodsman? They're ready to go, and that's what counts!

Use Frozen Vegetables and Canned Beans/Pulses.

Frozen veggies are (usually) just as nutritious as fresh. Sure, a frozen green bean won't look as fancy on the plate as a fresh one, but it's not important if you're not entertaining. Canned beans, legumes and pulses such as fava beans or chickpeas just need a rinse and they're ready to go. Again, you sacrifice some flavour but if the choices are between soaking chickpeas 24 hours or a drive-thru dinner, I'd say the canned food is the best choice.

Appliances

A rice cooker, food processor, vegetable chopper, hand blender, pressure cooker, and crock pot are all kitchen appliances that make your job easier, and reduce cooking time. Consider investing in one or more of these appliances to aid your meal prep.

Do you have meal prep suggestions you would like to share? Email me at kaleenatrainer@gmail.com. I'm always looking for new ideas!

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Creating your Own Fusion-Style Workout

Not only are fusion workouts great for trying more than one style of activity at a time, but they are also used to maximize results in the most time efficient way possible.

I use a fusion style routine in many of my workouts. Quite frankly, I enjoy too many types of exercise and focusing on only one at a time would 1. Work me out too hard on a week to week basis, and 2. Spread me out to thin. I would never achieve progress by only doing one type of workout for any given activity in a week.

Here are some examples of fusion style workouts:

-Strength training and then running every five to ten minutes. for example, work out your chest and back, then run. Go back to strength training and do some squats and lunges, then run. Next, work biceps and triceps, then run again. This will allow a great weight workout, cardiovascular training an great fat burning. This workout is fantastic both in and outdoors.

-Weight and Yoga. It's great to stretch after every strength exercise, so use yoga poses to get stretching in, and improve your yoga practice. OR/AND use sun salutations in between sets to get in cardio.

-You can really do anything you want with fusion workouts. Sometimes I'll even do a bit of everything! An example of this would be 10 minutes weight lifting, 10 minutes running, 10 minutes cardio kickboxing, 10 minutes dancing, 10 minutes of sun salutations, 10 minutes of yoga stretching.

This really makes an hour of exercise go quickly!

Try It!

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Basics of Olympic Lifting Part 2- Hang Jump Shrug and Clean and Snatch Pulls + Clean High Pull

Continuing my Olympic Lift post from last week, I want to get into specific lifts that will trim your whole body, increase strength, power and stamina!

Hang Jump Shrug

This exercise is the next step to take after mastering the jump squat, and the technique called the "hang," or power position, as described in my post from last week.

Instructions

1. Start by holding a loaded barbell or pair of dumbbells with a pronated (palms facing back toward your thighs) grip. Your grip is shoulder width apart and your feet a little wider than hips.
2. Lower the weight down to your knees and get into "hang" or power position, as described in my last post. Remember to slightly bend your knees, and stick your hips back while lowering. Keep the back straight with the eyes and chest lifted. This position is like leaning forward to look out a window, rather than bum down, like sitting in a chair.

3. Next, push into the ground and jump up and straight with power. During this movement, with arms straight, simultaneously shrug the shoulders up toward the ears.

4. Land flat footed with knees bent and hips back. This absorbs the landing in the hips, oppose to landing on your toes and taking the impact in the knees.

5. Reset position for next rep.
Clean and Snatch Pulls

This exercise is similar to the hang jump shrug except the weight starts on the ground, and you are going to end up on your toes, rather than in the air.

1. With a loaded barbell or dumbbells start in a crouch, with feet flat on the floor, back straight and chest/eyes lifted.

2. Position the weights under your shins with a pronated, shoulder width grip. If you are lifting heavy with a barbell this set up is straightforward. With lighter plates or dumbbells, you may have to hold them a bit off the ground to get into the right position.

3. With your arms straight, drive into the ground and rise with the weights, focusing all of the work through the hips and legs. As you come up with the weights you briefly go into the starting "power" position for the hang jump shrug, so check your form!

4. Finally when you are standing tall go to your toes and at the same time shrug. This is all one fluid movement. Remember to keep your back straight at all times and don't do any lifting with your arms. It's all work that comes from the hips and lower body.

Putting it Together - Clean High Pull

Now things are getting interesting. Even better, we're going to use some arms too.

1. Perform your pull.

2. When the bar reaches the thighs, and you are shrugged, pull the elbows up towards the ceiling.

3. The final position has you with your elbows high, with forearms parallel to the floor, standing straight and on your toes.

Now you're ready to move on!

Practice these exercises without weight to achieve fabulous form. If you are interested in learning Olympic lifts to incorporate them into your fitness program consider hiring me. Feel free to call 647-308-KALI (5254) or email kaleenatrainer@gmail.com any time!

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Monday Motivation - FOOD!

"One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating."

-Luciano Pavarotti

"Shipping is a terrible thing to do to vegetables. They probably get jet-lagged, just like people."

-Elizabeth Berry

"When baking, follow directions. When cooking, go by your own taste."

-Laiko Bahrs

"It's bizarre that the produce manager is more important to my children's health than the pediatrician."

-Meryl Streep

"The bagel, an unsweetened doughnut with rigor mortis. "

-Beatrice & Ira Freeman

"We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons."

-Alfred E. Newman

"Tell me what you eat, I'll tell you who you are."

-Anthelme Brillat-Savarin

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Product Review - Gaiam Yoga Gloves + Socks

Isn't it funny how a new fitness accessory can really motivate you to workout? Last weekend I received a pair of both Gaiam socks and gloves as a gift, and I've been using them constantly ever since.

What Do They Do?

The idea behind yoga socks and gloves are the sticky grip bottoms. This makes yoga without a mat possible. The socks have separated toes, unlike bed socks, where you may have seen grip bottoms before. This feature allows more control. The gloves are fingerless. This again, allows control over your poses but also keeps fingers free and cool.

First Impressions

I was immediately surprised by how comfortable the socks are. Do I have to save them for yoga? Usually socks with separated toes really bother my feet but these socks do fit quite nicely! The gloves are also well fitted and comfortable.

And How do they Rate Actually Practicing Yoga?

This is where I was skeptical. My first concern was sweat. I practice yoga pretty hard, and the last thing I want is sweaty feet trapped in a pair of socks. I was surprised that my feet remained dry and comfortable throughout all of my weekly sessions.

I was even more impressed with the gloves, and will wear them even with a mat. In poses such as the staple, downward dog, I have worried about slipping and injuring myself. The gloves make me feel more secure and this has made all of my inverted poses more confident.

Bottom Line

They are definitely worth a try! I really like them!

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GYMBOSS Update

I was already stoked enough for being sent a Gymboss Interval Timer
to try out and review but months later, I'm still crushing over this little gadget, and I thought I'd share my training success thanks to my handy little timer.

I use the interval timer outside for sprint and walk training, in my gym for fusion workouts, where I switch every couple of minutes from boxing, weight lifting, sun salutations, dance practice etc. It's been so amazingly helpful because:

-It's loud enough to hear the beep over traffic and music.

-It has a vibrating option for when I'm in a public gym.

-it helps me to push myself without being inconvenient. Workouts can go one of two ways: Either I'm constantly looking, stopping and starting my stopwatch, or I ditch the watch and the workout becomes lazy. I'm prone (who isn't?) to too much resting, getting side tracked, etc.
Gymboss Interval Timer
really simplifies things. I hear the beep, I change to the next exercise!

-It's insanely indestructible. One day during the summer I pulled a shirt out of my gym bag and my poor Gymboss was tangled in the mess of clothes, and flew out of the bag, and right down my stairs. I think it hit every step on the way! There wasn't any internal damage but surprisingly enough, the rubber grip case prevented any external scuffs or scratches. It still looks brand new, and that really appeals to me.

-To expand on the last point, and I know this may be a little too much information, but it has lived through being sweat on. Many gadgets won't. Fortunately, it's also very easy to clean!

-I bought a Gymboss for my brother to take with him to boxing lessons. He had been complaining that the interval application on his Iphone wasn't loud enough. Plus, you can't take your phone into the ring with you! Unfortunately he could only practice with a timer at home, without any music. That really seemed to take the fun out of practice. Well, he's sure impressed as well.

-I haven't had to change the battery yet!

Basically, the Gymboss is really amazing, and I'd highly recommend it to anyone.

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Basics of Olympic Lifting - Part 1

Olympic style lifts, although seemingly intimidating, should be a staple in any strength training regimen. Thinking of Olympic lifting you may imagine huge, stronger than should be humanly possible competitors, lifting really heavily loaded barbells. Although many exercisers may strive for this level, most people just want to be fit and strong.

These exercises can be performed with light weights, and incorporated into any program from heavy lifting, to cardio intervals. If you're not sold one the idea yet,

Olympic style lifting has many benefits including:

-Multi-joint movement. These are not isolated exercises. Many muscles work at the same time.

-Lots of core work involved.

-Trains for speed, power and agility.

-Strengthens ankles and wrists.

-More functional than isolated exercises.

-Burns a lot of calories.

Some examples of Olympic Lifts are:

1. Hang Jump Shrug

2. Clean and Snatch Pulls and High Pull

3. Power Clean and Power Snatch

4. Front, Back, Overhead, One leg and Side Squat

5. Deadlifts

6. Good Morning, Push Press and Push Jerk

Before Any of That it's best to know the very basic movements:

Squat Jumps

This plyometric exercise (a power exercise, your feet will leave the floor) is a staple movement for many Olympic lifts. It's very easy! Start by assuming your basic squat stance with feet hip width apart, all of the weight on the heels, and the bum pushed back like you're about to sit in a chair. Keep your abs tight and back straight.

Next, place your hands behind your head, go down into the squat, until your thighs are parallel to the floor. Finally, focus your energy on pushing up through the heels and ankles and spring up. Your feet leave the floor and your body straightens completely in the air.

If this exercise is new to you, begin by using body weight only, and by coming about an inch or so off the ground, just to test for limitations, and to perfect form. When it becomes too easy, aim for more height. The intermediate step would be to add dumbbells, or a barbell behind your head, placed over your traps.

The Hang Position

This power position is the basis for many Olympic lifts. It will set you up for explosive power with jumping lifts, and work on having excellent form for deadlifts.

Start by getting back into the basic squat position with knees slightly bent, weight on the heels, and bum back. With your back straight, and shoulders back, slide your hands down your thighs to your knees. This movement is initiated by bending at the hips, not the knees.

Now you are leaning forward, arms down, hips back and ready to start lifting!

Motivation Monday - If At First You Don't Succed TRY AND TRY AGAIN!

"Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it."
-Oprah Winfrey

"Success consists of going from failure to failure without loss of enthusiasm."
-Winston Churchill

"Some people dream of success... while others wake up and work hard at it."
-Author Unknown

"Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, I will try again tomorrow."
-Mary Anne Radmacher

"Eighty percent of success is showing up."
-Woody Allen

"Try again. Fail again. Fail better."
-Samuel Beckett

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Add a Trampoline into your Workouts

I picked up a trampoline a few weeks back, after having (way too much) fun using them when I'm out training. Trampolines are a good time! Not only is it a low impact workout, but it tones the lower body and core. I was first intrigued when told that they are used in training at the National Ballet School here in Toronto, and my fascination kept growing after looking into trampolines, and realizing their benefits. One underrated benefit is wellness. Sometimes even a two minute jumping session gives me a boost of energy that lasts the rest of the day.

My trampoline is supported by bands instead of springs. It's really quiet. It also folds! I always pictured trampolines as really noisy things. Now it seems they are made to be as unobtrusive as possible.

I like to get in a couple of good cardio/strength interval sessions a week. I was finding that after my morning run, and then working, my legs didn't quite feel up to the body weight cardio exercises such as jumping jacks and jump rope. I started to use the trampoline for this portion of my workout and I found it to be a great way to elevate my heart rate but not stress my body. Best of all, I have more energy to do the strength portion of my regimen.

Unfortunately trampolining is not the best calorie burner out there. If you have never worked out before, the trampoline would be an excellent place to start. Its low impact nature, and challenging-enough cardio demands, will have a beginner well prepared for more intense workouts. If you are intermediate or advanced, the trampoline is a great supplement to your existing routines.

Try It!

Does anyone have a fitness gadget that has made their workouts more fun or challenging like push up handles, medicine balls, or a jump rope? Comment here or email me at kaleenatrainer@gmail.com to share and recommended new equipment!

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Five Steps Toward A Fantastic Physique

Set your fitness program off to an effective start, or make modifications on your existing regimen, to achieve the body you want with these five steps:

1. Know Your Goals

The first question you should ask yourself is, "Do I want to lose weight, or build muscle?" It's best to focus on just one at a time. You will gain muscle on a weight loss program and vice versa, but depending on your ultimate goal, factors such as food consumption, time spent in the gym, and workout intensity will change based on the goal. Training for both at the same time will give results, but nearly as quickly or efficiently as focusing in on one.

2. Don't Focus on Weight Amount

It's common to either worry you are lifting too much, and will "bulk up," or on the opposite end of the spectrum, becoming too obsessed with lifting heavier all of the time. Contrary to popular belief, lifting heavy won't give you bigger muscles! Muscles fibers are most effectively stimulated for growth at fatigue around 8-10 reps. Any lower than that, and you are training for explosive power. As for "bulking up," it takes a lot of food, hard work and genetics to get big muscles. Lift weights and don't worry about it!

3. Pick a Program Suitable to your Schedule

Don't go on a program that requires five days in the gym, if you know you're only good for two. It's great to be ambitious but without being realistic your dreams will never become reality. If you're short on time plan for an intense 30 or 45 minute workout. If you only have a pair of dumbbells, plan to use exercises that only focus on what you have available to you.

4. Remember that Nutrition is 50% of Results

After I had lost weight I took on a real, "I can eat whatever I want because I work out," attitude. Sure, I maintained my weight but it wasn't until I smartened up about what I was eating that I REALLY started to see results. I didn't just see physical changes like more toned muscles and shiny hair but I noticed mental results such as more energy, feeling more clear headed, and being happier.

5.. Hire a Personal Trainer

With safe and efficiently organized workouts, accountability and privacy, a personal trainer is the way to go for fast, long lasting results. If you live in Toronto hire me. I also offer custom online programs for correspondence clients.

Get Results!

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It's A Bird, It's A Plane, No...It's SUPERFOOD!

These superfoods have amazing health benefits. Best of all, they are all easily accessible, relatively inexpensive, and very easy to prepare.

TEN TOP SUPERFOODS

1. Berries

Blueberries especially are packed with antioxidants. They prevent all kinds of disease and are known for creating age-defying skin. They have high amounts of vitamin C, E and B, and a ton of minerals. Strawberries and pomegranate also rate high. Buy frozen blueberries and mix into oatmeal, make sandwiches with PB or mix into pancake batter for a tasty Sunday morning breakfast. I find that small grocers sell berries really cheap when they are too ripe. I just bought 2 pints of strawberries for $1. They'll go in smoothies, muesli, and again, fruit sandwiches!

2. Beans, Peas and Pulses

Low in fat, high in protein and fiber, beans, peas and pulses are incredibly versatile and make a great entree on their own. Black beans go great with burritos, chickpeas are nice spiced, and almost any bean tastes great made into a heated or cold salad with some tomato and corn. I always have frozen green peas on hand. I pour a half cup into almost every stew or curry for extra green goodness.

3. Green Veggies

Broccoli is particularly notable for being nutrient dense, containing vitamin C, beta-carotene, calcium, folate and vitamin K. Frozen greens are just as nutritious as their fresh counterparts. Unless you're making a salad frozen spinach is really convenient. No picking through the stems and spoiled pieces, just heat and cook!

4. Nuts and Seeds

Use in cooking, for snacking and even healthy baking. Many people are wary of nuts and seeds because of the high fat content but in moderate doses, they are full of fiber, protein, Omega-3's, vitamins and minerals. Raw almonds and walnuts are best and have been proven to reduce the risk of heart disease, prevent cancer, diabetes and they give you great hair and nails! The best seeds are sunflower and pumpkin.

5. Oats

Breakfast of champions...Not just for race horses anymore. Filled with protein, fiber, Vitamin E, thiamine, copper, magnesium, potassium, zinc and many others, oats have amazing health benefits: Reduced risk of coronary heart disease, lower cholesterol, and they keep you full for a very long time! Just don't eat the sugary packets! There are many overnight recipes that are even easier than microwaving breakfast in the morning, like Swiss Muesli.

6. Green Tea

Although all tea have antioxidants, green tea is less processed and has more flavonoids (the antioxidants). Green tea has been reported to assist weight loss by increasing the metabolic rate. Personally I find a green tea after dinner really aids digestion and curbs my "dessert response" for something sweet before bed. Green tea has also been shown to reduce gum disease, prevent kidney stones, and reduce the risk of stroke and cancer.

7. Tofu, soy and others

Packed with protein, minerals, vitamins and omega-3 fatty acid. It's known to prevent cancer, osteoporosis, cardiovascular disease, and ease menopausal symptoms. It also makes a great dairy alternative.

8. Orange Veggies. Carrots, Squash and Sweet Potato

Very high in beta-carotene. These antioxidants boost cell communication and strengthen the immune system. They protect the eyes from degeneration, and ward off cancer and heart disease. They also tote a ton of vitamins and minerals!

9. Yogurt

Plain, no fruity stuff, and with live bacteria. Yogurt heals the digestive tract, lowers cholesterol, boosts the immune system, clears skin and fights osteoporosis and arthritis. It's high in vitamin B6 and B12, in addition to calcium, magnesium, zinc and potassium.

10. Water

Okay, not quite a superfood but it has it place. Water lubricates joints, and will keep you hydrated, which prevents energy lows and headaches. Water aids digestion by "flushing" the body. Drinking a glass of water before a meal will aid weight loss. Plus, it's a no-calorie beverage. If you'd rather eat calories, you can't get much better than zero calories!

Any and all of these superfoods can be eaten every single day! Try out at least half on this list daily and take notice of the gained energy, vitality and overall wellness you will receive within a few short weeks.

Eat Well!

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Motivational Sporty Quotes

"Adversity causes some men to break; others to break records."
-William Arthur Ward

"Champions keep playing until they get it right."
-Billie Jean King

"Fans don't boo nobodies."
-Reggie Jackson

"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts."
-Dan Gable

"Good, better, best. Never let it rest. Until your good is better and your better is best."
-Tim Duncan

"Gray skies are just clouds passing over."
-Frank Gifford

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Avoiding Overdeveloped Mirror Muscles - Part 2

In my post on Tuesday I discussed the reasons for, and problems with, only training the front side of the body or the "mirror muscles." I went over back exercises for the various equipment set ups, and now to move on to Triceps, lower back and hamstrings.

Effectively Training the Back of the Body

Triceps

Fortunately, out of all the back of the body muscle groups, the triceps are trained more regularly than the rest. Sure, the biceps may get more attention, but anyone who has been concerned over back of the arm being flab, or just having nicely toned arms in general, will have trained their triceps.

The triceps are also not only easy to train with exercises such as dips, (body weight) overhead extension, and skull crushers but also tend to show results really quickly!

Lower Back

On the other hand, the lower back is probably the least trained muscle group of all. If any muscle should be trained, it's this one. There are various reasons for neglecting this muscle group. Many people stick these exercises onto the end of their routine with abs training. When the workout is almost over, and the exerciser is tired out, even the abs will be denied a full effort. Usually the lower back is skipped all together. It doesn't help that the lower back is trained for core balance, and injury prevention. Not for an aesthetic purpose. You'll never get stopped on the street to be complimented on your toned lower back! Finally, the exercises to train this important muscle group may seem a little tedious, even uncomfortable. Nevertheless, training your lower back is a necessary component of a full body fitness regimen.

How to Train the Lower Back

For the most part your own body weight is great for building muscle to support your back. Having a balanced core will prevent the all-too-common lower back pain and injury. It will also improve posture.

Exercises such as the alternating back extension or Superman (pictured), is an easy exercise which also improves co-ordination and body awareness. To perform this one, start on your hands and knees. With one arm, extend straight out, and with the opposite leg, extend back. Hold for a few counts and switch. Repeat this 10-20 times. It can also be performed from a stability ball or lying on your stomach.

Many gyms have a back extension machine. Some have an extension apparatus which is used for oblique crunches and back extensions. People with a strong core will perform their back extensions with weight, but no weight is just fine. Yoga also offers poses such as the bow, fish, twists, and bridges or wheel.

A simple exercise to stretch and strengthen is a pelvic tilt. This one is so subtle and easy that you can work on core balance anywhere. Simple stand tall with your knees slightly bent and tilt your pelvis forward. This movement will stretch your spine down toward the floor. This is also known as lengthening the spine. Release and repeat 5-10 times. In Pilate this is usually taught on the floor. Both are extremely effective.

The lower back should also be stretched after every hour of sitting. Always sit upright with a straight back and tight abdominal. This may be uncomfortable at first, but it becomes much easier after time. Eventually you will be able to sit up straight naturally, without any conscious effort.

Hamstrings

You would think that many people would want to train the back of their legs, and they would like to, but it's common to unintentionally neglect them. Squats for example, are a staple lower body exercise but they mainly target the glutes and quads. Lunges are also popular but most people focus on bringing their body back up to starting position by using their quadriceps in the front leg, instead of springing up with their hamstring supported back leg.

Hamstrings can be trained by performing standing leg curls. This exercise begins by standing with one leg bent back at a 90 degree angle with the foot flexed. Then the leg is pushed back away from the body while the hamstring is contracted. This exercise can be performed with body weight only, cables, gym machines or resistance tubes. There are also leg curl machines at the gym, which will work the hamstrings.

Another great exercise is the straight leg deadlift, which also targets the lower back, and that trouble spot between the bum and back of the thighs. Unfortunately this exercise requires professional instruction and practice first, preferably with no weight. It's very effective so ask your personal trainer to demonstrate and then make technique corrections before attempting.

One of the best ways to develop shapely hamstrings is sprinting, especially in the sand!

Hopefully this mini-series has motivated Kalisthenix clients and readers to train the back of the body with as much enthusiasm as the front. A full body balance is important for the way we look, feel and function.

Keep Training!

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Healthy Herbs for Wellness

Since ancient times herbs have been used to enhance taste, cure illness, and combat stress. They can be used in food, teas, and topically.

Healthy Herbs and their Healing Properties

Basil- Antidepressant mood enhancer. A pick me up for those suffering from nervous exhaustion. It's antiseptic, anti-nausea, sooths coughs and can be rubbed on insect bites. Great on vegetables!

Chamomile- Best as a tea! An anti-inflammatory, anti-nausea and calming. Helps IBS, indigestion, insomnia, anxiety and stress.

Mint- Great as a tea, in tabbouleh and other salads, or on a couscous vegetable entree! Prevents travel sickness, indigestion, flatulence, fevers and soothes migraines.

Rosemary- An energy booster! It improves circulation, aids digestion, cures headaches, and fights depression. A pad soaked in hot rosemary tea will ease sprains. Great as a tea, in soup, or on roasted root vegetables.

Sage- Memory enhancing. It's a tonic and liver stimulant. Aids digestion, circulation and reduces night sweats, especially in menopausal women. Sage makes a great mouthwash. It can also be used in teas, and goes great with autumn veggies, such as butternut squash.

Thyme- Have a chest infection? Thyme is an expectorant and antiseptic. It also improves digestion, stops diarrhoea, chills and IBS. It can be gargled to fix up a sore throat, used in tea and pairs very nicely with carrots.

Herbs are best fresh but dried varieties will enhance your meals nicely. Herbs are very easy to grow inside to enjoy their benefits year-round.

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Avoiding Overdeveloped Mirror Muscles - Part 1

Training for muscular balance is important, not only for aesthetics, but for stability and balance to prevent injury, correct posture and have a full body training program. A common overall imbalance is between the front and back of the body.

The muscles of the front body: the chest, biceps, abs and quads, become overdeveloped. Especially in comparison to the neglected back body muscles: the upper back, triceps, lower back and hamstrings.

The front body muscles, or "the mirror muscles," are trained more frequently. It could be because they're the muscles we can see in the mirror the most. The back of the body muscles are also more challenging to train. The exercises can be a little boring. They're just not as fun as bicep curls and bench press! Without equipment, especially for the lats, you need to be creative!

Exercise Tips for Training the Back of the Body

The Back

The muscles of the back must be trained regularly. They are your "pulling muscles," and should be kept strong in a functional sense (opening doors, moving furniture) but also because they're big muscles, and a weak looking back is noticeable.

If you have access to a cable machine, pull up bar, and resistance tubes, then in combination with barbell and free weight exercises, you should have no trouble training.

If you have no equipment or just a set of dumbbells there are still plenty of exercises but creativity may come into play to prevent boredom.

Dumbbells

-Some back exercises for the back are: bent over one arm row, or two arm row, and reverse flies. You can do these exercises alternating, holding only one dumbbell, lying over a bench, seated on a ball, or standing.

-Make sure the weights are heavy enough. Hold two smaller weights or place the weight and/or some cans from the kitchen in a durable tote bag.

Body Weight

-The best bet is pull ups and chin ups on a bar. If you do not have a bar use the monkey bars at a park, or even a very sturdy tree branch. Many people can't do a pull up. It IS a very tough exercise. In this case try to make it assisted by either having someone hold your feet/foot, or by lightly supporting your feet on a chair or stability ball. Another alternative is to hold the "top" position of the exercise for as long as you can.

-"T-Flies" are not going to get you ripped but they will keep your back muscles activated and healthy. To do this one bend forward at the waist so that the back is very straight. Look down and with straight arms, slowly "flap." Each time your arms come up to as high as they can go, really focus on squeezing your shoulder blades together. When they come all of the way back down, focus on stretching the back and shoulder muscles forward.

-Holding yoga poses create effective isometric exercises. Try Ashtanga yoga for a killer full body strength, cardio and power training workout.

Training your lats and rhomboids will develop your upper back to achieve balance and body symmetry.

Coming Soon-Part 2-Training Triceps, Lower Back and Hamstrings for Mirror Muscle Balance

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Be Determined!

"A dream doesn't become reality through magic; it takes sweat, determination and hard work."
-Colin Powell

"Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan."
-Paul J. Meyer

"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek."
-Mario Andretti

"Every accomplishment starts with the decision to try."
-Unknown

"You've got to get up every morning with determination if you're going to go to bed with satisfaction."
-George Lorimer

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Get off The Floor! The Benefits of "Crunchless" Abs Training

Crunches ARE effective for abdominal strengthening and toning BUT there are good reasons to train your core off the ground!

Five Benefits of "Crunchless" Abdominal Training

1. Crunches are not very functional in everyday life. Whereas balancing exercises which target the core to stabilize the body, will help you out in the winter when you step on a patch of ice, or in athletics such such as: cycling, running, skating, and gymnastics.

2. Doing crunches all of the time will put a cap on results. After you have exhausted body weight crunches, weighted, and oblique, your body will no longer have a challenge to adapt to. It's a good idea to train your core in other ways, to keep the body challenged and changing.

3. Crunches are isolated. Why just work your abs when you could be working other muscle groups at the same time? An exercise such as the mountain climber, works the arms, shoulders, and chest. It also eases stress in the hips and improves range of motion.

4. Crunches are neglected anyway. Not only do many people dislike crunches in the first place, but by placing them at the tail end of the workout, they are not exactly performed enthusiastically. Adding exercises that train the abs into the workout such as woodchops (see picture), or jumping on a trampoline with a twist, will take care of the abs properly, before energy is depleted.

5. They are not sport/activity specific. If you practice a discipline, it's a great idea to cater exercises to your activity. If you train in martial arts, kneeing a sparring pad while focusing on having the kick come from the core will train your abs for the sport. In yoga, good planks are crucial for sun salutations. I use belly dancing moves to train my abs, and nothing has ever been more effective!

Crunches have their place, and I wouldn't recommend scrapping them all together, but know that there are other training options. Especially if you don't like them in the first place!

Train for Awesome Abs!

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