Knee update:
I went to see another doctor today for a 2nd opinion and was happy to hear that this surgery will be a nice quick surgery and I should be walking fine within a few days.. I will have to hold off on resuming my hard core workouts for a little longer but am looking forward to working out at least 4-5 days a week! I am currently working with my own personal trainer 3 times a week doing upper body, butt and abs.. I am also looking into incorporating other forms of exercise after the surgery like, swimming, pilates and other fun things that won't be as hard on my knees.
Keep you posted..
xo,
Kick Ash Fitness
6/30/10
I am reading The Fat Flush Plan by Ann Louise Gittleman and if you are looking for ways to lose weight without crazy dieting she has some great tips and includes grocery lists, etc...
It's pretty informative: she does a 2 week fat flush but you are still eating, just eating the" right" foods.. she tells you what kinds of foods, seasonings to buy and use, then gives all kinds of diff recipes for breakfast, lunch and dinner.
http://www.annlouise.com/23/diet-detox/4/
It's pretty informative: she does a 2 week fat flush but you are still eating, just eating the" right" foods.. she tells you what kinds of foods, seasonings to buy and use, then gives all kinds of diff recipes for breakfast, lunch and dinner.
http://www.annlouise.com/23/diet-detox/4/
6/26/10
For those of you who have a hard time cutting those few extra calories.. Here are some easy tips to get you going:
1. Shake your groove thing. Dance for just 2 hours and torch 500 calories. (A little air guitar will burn a few extra calories, too.)
2. Get enough sleep. A lack of shut-eye can make you snack. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.
3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.
4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
5. Limit dinner guests. Eating with seven or more other guests can make you eat 96% more food, says Brian Wansink, PhD, author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.
6. Simple tricks to fill up (with less!). For breakfast, eat 2 boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.
7. Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.
8. Don’t clean your plate. Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories. You won’t feel any less full, either, researchers say.
10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too
1. Shake your groove thing. Dance for just 2 hours and torch 500 calories. (A little air guitar will burn a few extra calories, too.)
2. Get enough sleep. A lack of shut-eye can make you snack. People who got only 5 1/2 hours of sleep noshed more during the day. Snooze more and save about 1,087 calories.
3. Don’t eat in front of the TV. You’ll eat up to 288 calories more, according to research from the University of Massachusetts. Instead, eat at the table, and trade 1 hour of TV for a casual walk. Together, that’s 527 calories burned.
4. Get in tune with your tummy. Pay attention to how full you feel, and put down your fork when you’re satisfied. Listen to your body’s cues—instead of looking at whether the plate is clean—and save up to 500 calories a day.
5. Limit dinner guests. Eating with seven or more other guests can make you eat 96% more food, says Brian Wansink, PhD, author of Mindless Eating. That’s like doubling your dinner! Dine with fewer guests to save 500 or more calories.
6. Simple tricks to fill up (with less!). For breakfast, eat 2 boiled or poached eggs. (You’ll feel fuller and eat about 416 fewer calories the rest of the day.) Before lunch and dinner, enjoy 1 cup low-cal soup. (You’ll eat about 134 calories less at each meal.) And save a total of 684 calories for the day.
7. Limit salad toppings. A big salad might seem healthy, but all those goodies on top can make it more calorie-laden than lasagna or fettuccine Alfredo. Cheese crumbles, caramelized nuts, bacon, avocado, dried fruit, croutons, and vinaigrettes can add lots of calories. Save 500 or more calories by having just one topping, adding flavorful but lower-cal veggies (roasted bell peppers, grilled onions, or mushrooms), and using half the dressing.
8. Don’t clean your plate. Leave 25% of your food on the plate at every meal, says weight-loss expert James O. Hill, PhD, author of The Step Diet. If you normally eat 2,000 calories or more each day, you’ll cut 500 calories.
9. Use smaller plates. Swap your 12-inch plate for a 10-inch one. You’ll eat 20 to 25% less—and save up to 500 calories. You won’t feel any less full, either, researchers say.
10. Serve and sit. Family-style meals, with platters and bowls of food on the table, invite people to go back for seconds and thirds. Cut hundreds of calories by filling plates before bringing them to the table; leave serving dishes in the kitchen, too
6/23/10
Hey Everyone..
I wanted to give you all an update as to what's been going on with me.. I just found that I tore my meniscus again in my right knee and will be having surgery at the end of July! My knee has been bothering me for weeks but I didn't think it was torn again only after having surgery 3 years ago!! So needless to say, I was a bit teary eyed when I got the confirmation. They told me recovery will be much shorter this time,( I was out of commission for over 7 weeks last time and it was horrible) however the doctor isn't exactly sure what he will do until gets inside my knee to see whats going on in there.I am still training my private clients but unfortunately will not be able to teach my group classes for another month or maybe longer.
I am going to be training with my own personal trainer Maria from www.mariafit.com to stay strong during this whole thing and maintaining a healthy diet since my cardio will pretty much be non existent. I will keep you all posted through my journey and keep posting my healthy tips:-)
xo,
Kick Ash Fitness
I wanted to give you all an update as to what's been going on with me.. I just found that I tore my meniscus again in my right knee and will be having surgery at the end of July! My knee has been bothering me for weeks but I didn't think it was torn again only after having surgery 3 years ago!! So needless to say, I was a bit teary eyed when I got the confirmation. They told me recovery will be much shorter this time,( I was out of commission for over 7 weeks last time and it was horrible) however the doctor isn't exactly sure what he will do until gets inside my knee to see whats going on in there.I am still training my private clients but unfortunately will not be able to teach my group classes for another month or maybe longer.
I am going to be training with my own personal trainer Maria from www.mariafit.com to stay strong during this whole thing and maintaining a healthy diet since my cardio will pretty much be non existent. I will keep you all posted through my journey and keep posting my healthy tips:-)
xo,
Kick Ash Fitness
6/15/10
I have just started a mini raw food diet this morning and I absolutely love it so far! Everything tastes so fresh and delicious. I was lucky enough to meet Melissa Henig a Raw Food Stylist in LA and she prepares the food and can deliver it to your front door. She can also come to your house and teach small groups how to prepare the food and you get a dinner out of it all for just $20!
I am on a mission to incorporate this in to my diet.. so check back for more fun info.
In the mean time check out Melissa's blog here: http://rawfoodstylist.blogspot.com
I am on a mission to incorporate this in to my diet.. so check back for more fun info.
In the mean time check out Melissa's blog here: http://rawfoodstylist.blogspot.com
6/11/10
Here are nine reasons to start drinking green tea or continue drinking it if you’re already hooked.
1. Green tea is a superb fat fighter. Its active ingredient, EGCG, increases the rate at which fat is burned in your body.
2. It targets belly fat. Research at Tufts University indicates that EGCG in green tea, like other catechins, activate fat-burning genes in the abdomen to speed weight loss by 77 percent.
3. Green tea keeps energy stable by balancing blood sugar levels. EGCG improves insulin use in the body to prevent blood sugar spikes and crashes that can result in fatigue, irritability, and cravings for unhealthy foods.
4. Research shows it may be helpful against lung cancer. In an April 2010 study published in Cancer Prevention Research, EGCG was found to suppress lung cancer cell growth.
5. Green tea may halt colorectal cancer. In numerous other studies, EGCG appears to inhibit colorectal cancers.
6. In research, it appears to cause prostate cancer cells to commit suicide. A March 2010 study in Cancer Science indicated that EGCG aids the body by causing prostate cancer cells to commit suicide.
7. Green tea may prevent skin damage and wrinkling. EGCG appears to be 200 times more powerful than vitamin E at destroying skin-damaging free radicals. Free radicals react with healthy cells in the body, causing damage, so lessening their numbers may help reduce wrinkling and other signs of aging.
8. It contains a potent antioxidant that kills free radicals. Because it is a potent antioxidant green tea can positively impact a lot more than skin cells. Free radicals are increasingly linked to many serious chronic illnesses like arthritis, diabetes, and cancer.
9. Green tea tastes good. If you’re not wild about the flavor, try a few different kinds. Try it iced or hot. Add some of the natural herb stevia to sweeten it if you want a sweeter drink.
1. Green tea is a superb fat fighter. Its active ingredient, EGCG, increases the rate at which fat is burned in your body.
2. It targets belly fat. Research at Tufts University indicates that EGCG in green tea, like other catechins, activate fat-burning genes in the abdomen to speed weight loss by 77 percent.
3. Green tea keeps energy stable by balancing blood sugar levels. EGCG improves insulin use in the body to prevent blood sugar spikes and crashes that can result in fatigue, irritability, and cravings for unhealthy foods.
4. Research shows it may be helpful against lung cancer. In an April 2010 study published in Cancer Prevention Research, EGCG was found to suppress lung cancer cell growth.
5. Green tea may halt colorectal cancer. In numerous other studies, EGCG appears to inhibit colorectal cancers.
6. In research, it appears to cause prostate cancer cells to commit suicide. A March 2010 study in Cancer Science indicated that EGCG aids the body by causing prostate cancer cells to commit suicide.
7. Green tea may prevent skin damage and wrinkling. EGCG appears to be 200 times more powerful than vitamin E at destroying skin-damaging free radicals. Free radicals react with healthy cells in the body, causing damage, so lessening their numbers may help reduce wrinkling and other signs of aging.
8. It contains a potent antioxidant that kills free radicals. Because it is a potent antioxidant green tea can positively impact a lot more than skin cells. Free radicals are increasingly linked to many serious chronic illnesses like arthritis, diabetes, and cancer.
9. Green tea tastes good. If you’re not wild about the flavor, try a few different kinds. Try it iced or hot. Add some of the natural herb stevia to sweeten it if you want a sweeter drink.
6/10/10
I thought today I would give some tips about how to prevent knee injuries: I am currently experiencing pain in both my knee's even after having surgery 3 years ago.. so please take a minute and read over these tips:
1.Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that's appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.
2.Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.
3.Warm up. Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.
4.Do low-impact exercise. At the gym, opt for a rowing machine or a cross-country skiing machine. Both offer a strong workout with low impact to your knees.
5.Swim or walk. When exercising outside of the gym, opt for swimming or walking.
6.Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with an expert first on the right way to life weights to prevent knee pain.
7.Don't decrease your activity. A decrease in activity will lead to weakness, increasing your chances of injuries.
8.Don't suddenly change the intensity of your exercise. Build up gradually to avoid knee pain.
9.Consider physical therapy. If you already have a knee injury, visit a physical therapist who can help to set up an appropriate exercise regime
1.Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that's appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.
2.Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.
3.Warm up. Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.
4.Do low-impact exercise. At the gym, opt for a rowing machine or a cross-country skiing machine. Both offer a strong workout with low impact to your knees.
5.Swim or walk. When exercising outside of the gym, opt for swimming or walking.
6.Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with an expert first on the right way to life weights to prevent knee pain.
7.Don't decrease your activity. A decrease in activity will lead to weakness, increasing your chances of injuries.
8.Don't suddenly change the intensity of your exercise. Build up gradually to avoid knee pain.
9.Consider physical therapy. If you already have a knee injury, visit a physical therapist who can help to set up an appropriate exercise regime
6/2/10
For those of you who are vegan or vegetarian or are just looking to cut back on your dairy.. here are a few other options:
5 Healthy Dairy-Milk Alternatives:
Rice Milk-is made from boiled rice, brown rice syrup and brown rice starch. Thickening agents, sugar and vanilla are often added to commercial rice milk. Rice milk is naturally popular with vegetarians and vegans since it contains no animal byproducts. Most commercial brands of rice milk—like Rice Dream--are fortified with calcium. This is why a serving of fortified rice milk provides the same amount of calcium as a serving of cow's milk. Rice milk is also often fortified with niacin, vitamin B12, vitamin A, vitamin D and iron
Nut Milk-essentially ground nuts--almonds being the most popular--combined with water. Though it doesn’t taste much like dairy milk, almond milk has a very pleasant, nutty, crisp taste with fewer calories. It’s also loaded with magnesium, potassium and vitamin E—and it doesn’t need to be refrigerated.
Cocunut Milk-It’s very rich and can have a strong (yummy) flavor that goes great with hints of chocolate and vanilla.
Soy Milk- is made by soaking soybeans, grinding them with water and straining them. A healthy balance of high-quality protein and carbohydrates, low in fat with no cholesterol, soy milk is packed with beneficial phytochemicals.
Hemp milk- is produced from the seeds of the hemp plant and is loaded with nutritious omega-3s, iron and tons of other vitamins. Though it's just starting to gain popularity in the United States, hemp milk is available in plain, vanilla or chocolate flavors. Plain organic hemp milk contains no sugar, no cholesterol and is free of soy and gluten. holesterol, soy milk is packed with beneficial phytochemicals.
Hemp Milk-
5 Healthy Dairy-Milk Alternatives:
Rice Milk-is made from boiled rice, brown rice syrup and brown rice starch. Thickening agents, sugar and vanilla are often added to commercial rice milk. Rice milk is naturally popular with vegetarians and vegans since it contains no animal byproducts. Most commercial brands of rice milk—like Rice Dream--are fortified with calcium. This is why a serving of fortified rice milk provides the same amount of calcium as a serving of cow's milk. Rice milk is also often fortified with niacin, vitamin B12, vitamin A, vitamin D and iron
Nut Milk-essentially ground nuts--almonds being the most popular--combined with water. Though it doesn’t taste much like dairy milk, almond milk has a very pleasant, nutty, crisp taste with fewer calories. It’s also loaded with magnesium, potassium and vitamin E—and it doesn’t need to be refrigerated.
Cocunut Milk-It’s very rich and can have a strong (yummy) flavor that goes great with hints of chocolate and vanilla.
Soy Milk- is made by soaking soybeans, grinding them with water and straining them. A healthy balance of high-quality protein and carbohydrates, low in fat with no cholesterol, soy milk is packed with beneficial phytochemicals.
Hemp milk- is produced from the seeds of the hemp plant and is loaded with nutritious omega-3s, iron and tons of other vitamins. Though it's just starting to gain popularity in the United States, hemp milk is available in plain, vanilla or chocolate flavors. Plain organic hemp milk contains no sugar, no cholesterol and is free of soy and gluten. holesterol, soy milk is packed with beneficial phytochemicals.
Hemp Milk-
6/1/10
Some fun calorie burning options for this summer:
Frisbee: 100 calories
Jumping on a trampoline: 100 calories
Dancing: 115 to 150 calories or more
Snorkeling: 120 calories
Horseback riding: 150 calories
Gardening: 160 calories
Kayaking: 150 calories
Swimming: 180 calories
Playing tennis: 250 calories
Rollerblading: 250 calories
Beach volleyball: 280 calories
Biking around town: 250 calories or more
Jumping rope: 360 calories
Frisbee: 100 calories
Jumping on a trampoline: 100 calories
Dancing: 115 to 150 calories or more
Snorkeling: 120 calories
Horseback riding: 150 calories
Gardening: 160 calories
Kayaking: 150 calories
Swimming: 180 calories
Playing tennis: 250 calories
Rollerblading: 250 calories
Beach volleyball: 280 calories
Biking around town: 250 calories or more
Jumping rope: 360 calories
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