Eat your broccoli

Hi guys,
You parents knew what was up! Remember them telling you to eat your broccoli? 

Well they were right, once again!

  
These guys are a powerhouse of nutrients, they benefit digestion, cardiovascular system and immune system and also have anti inflammatory properties and may prevent certain cancers!

They are also low in sodium, fat free and low calories!

Nutritional profile:

– high in fiber, vitamin C, B6, A and potassium 

– packed with photochemicals (immune system protector) and antioxidants (cell protectors and cancer preventers)

– also contains magnesium, phosphorus,zinc and iron

  
Health benefits:

– cancer prevention 

– cholesterol reduction

– detoxification 

– heart health

– eye health

– digestion

– anti-inflammatory 
Facts:

– originated in Italy in around the sixth century BC

– name comes from broccolo, Italian for the flower on top of the cabbage, the word is derived from Latin brachium meaning branch or arm

– came to France in 1560 and was called Italian asparagus

– Thomas Jefferson loved it and imported it!

– George W bush was not a fan and Barack Obama confessed to loving it

– California produces 90 % of the broccoli grown in the United States 

– the average American only eats 4 lbs a year
Ciao for now, go eat broccolo

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H.I.I.T 30 minutes max calories burn

hi guys,
Here is a great high intensity interval training workout to burn a max amount of calories 

10 exercises repeated 3 times no rest in between 

Round 1: 40 seconds work 20 seconds rest

Round 2: 30 seconds work 15 seconds rest

Round 3: 20 seconds work 10 seconds rest 
Exercise 1: burpee to 4 mountain climbers 

Exercise 2: push-up to side plank

  
Exercise 3: skater hops 

  
Exercise 4: plank drag feet

  
Exercise 5: 4 high knees to 1 tuck jump

  
Exercise 6: 4 cross body mountain climbers 2 plank jacks 

  
Exercise 7: burpee

  
Exercise 8: jump overs 2 jump lunges

  
Exercise 9: plank reach

  
Exercise 10: alternating toe touches

  
Have fun!

Ciao for now

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Hardcore abs carver!

hi guys,
15 reps, repeat 3 times!

Great cardio too…

Monday morning poolside workout!

Hi guys,

I’m sharing my poolside morning workout, hopefully it will warm you up!

Always start with a 5 minutes warm up including jogging, jumping jacks, squats and finish by a 2-3 minutes cool down and stretch!

For this second part you need a chair or a bench to elevate your feet and your arms when needed.

Feel free to start the exercises at ground level and work yourself up to it.

All the planks can also be modified by eliminating the ball and working yourself up to it!

Also make sure to do the exercises on both sides of your body!

Have fun a happy Monday!

Ciao for now

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Get ready for the holidays!

Hi guys,

The holidays are right around the corner and so are all of your new year’s resolutions!

Get ahead of the game and start now!

Challenge yourself with this 45 minutes bootcamp format workout.

Why wait for the new year??

Have fun

Ciao for now!

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Get in shape for the holidays!

Hi guys,

The holidays are right around the corner so let’s get in shape so you can look your best!

Do this workout three times a week!

PART 1

High Intensity you will need a yoga mat and a timer set at 4 rounds of 20 seconds on and 10 sec off no rest.

Repeat each exercises twice and move on to the next one.

ROUND 1:

• 3 low squats, drop to plank
• Jump sideways over mat with both feet
• Plie squats (feet out to 45 degrees to open up the thighs)
• 2 jumping jacks/ 2 bent over jumping jacks

ROUND 2:

• Burpees
• Mountain climbers
• high knees
• run forward touch ground, turn around and run back touch ground

ROUND 3:

• Inchworm with a push up
• Push-ups (knees down are ok)
• In and out jump squats touch ground with both hands
• Alternating side lunges

ROUND 4:

• High plank to lunge alternating legs
• Reverse to forward lunges, second set other leg
• 1/2 turn jump squats
• Plank jacks

PART 2:

Burpees, plank jacks, cross body mountain climbers

Start at 2 of each than add two every round until you reach 10 of each than work your way backwards…

2,4,6,8,10,8,6,4,2

PART 3:

• 10 plank up and down (elbows to hands, hands to elbows)
• 40 Mountain climbers
• 40 knees tucks
• 40 tricep dips (2 times 20)
• 18 split jump lunges
• 10 Flutter kick with crunches
• 10 V sits
• 40 pulsating abs (lay flat then raise you shoulders engaging your abs and raise you feet…pulsate for 40 counts)
• 10 single leg lifts with other leg off floor (keep you back straight on the mat)
• 10 each side Side plank in and out crunches
• 15 hip raises from side plank

Have fun!

Ciao for now

Life without carbs week 1

Hi guys,

Like I said on a previous post, I have been experiencing a lot of digestive issues in the past years and I last week I decided to try something else.

As a group fitness instructor, I work out a lot for work of course but also for my personal well being and level of fitness.

Also as a good fitness professional (and not a nutritionist or dietitian let’s be clear on that) I have been a believer of eating a lot of carbs to fuel my days.

When I say carbs, I do not mean bread, cookies and stuff like that, I mean healthy and natural stuff like organic gluten free oatmeal, granola, lots of fresh fruits, larabars etc…

My theory was always carbs morning, lunch and snacks and protein for dinner (to repair my body) and it has been for years!

But the healthier I was eating, the sicker I got….so I went gluten free…best thing ever for 2 days then back to not well.

So I went to the doctor, all good…WHAT??? well I guess that is good lol but now on to the gastro doctor!

Bunch of super fun tests later, all is still good! gallbladder he thinks! more tests….

That is where I was out last week and then after one of my famous afternoon snacks consisting of an apple, a larabar and 1/2 cup of granola, my brain lite up, what if my body was not processing carbs the right way anymore??? What is this was my issue???

Well after reading up on it, it could very well be the problem so NO CARBS HERE I COME!

Here is a summary of 7 days of no carbs, are you ready??

DAY 1 Wednesday 10/09…Wow I can eat eggs, cheese, peanut butter, bacon…This is gonna be awesome! 2 1/2 hours of classes, 2 hour personal workout, feel great!

DAY 2 Thursday 10/10…Wait I normally don’t eat that stuff, my brain just won’t go there..eggs and veggies that is all! 3 hours of classes, 2 hour personal workout, wow I’m tired and a bit dizzy! But on a good note, my insides feel so much better!

DAY 3 Friday 10/11…So I ate is eggs, veggies, grilled chicken and salads and got into a jar of coconut/peanut spread, that was awesome but I do miss my fruits! 2 1/2 hours of classes, 1 hour personal workout, WOW I FEEL LIKE SHIT! where did all my energy go???? Why am i so f**** sore???

DAY 4 Saturday 10/12…Still eating the SAME FREAKING THING…OMG SOMEBODY SHOOT ME…1 1/2 hour of classes, no personal workout…Are you kidding me?? I can’t move, think, walk, talk or anything else…And now start the headaches and nausea, AWESOME.

DAY 5 Sunday 10/13…Sunday fun day, not! Dizzy, headaches, light headed, tired beyond tired! Same food, different day! I would kill for an apple right now ( I love apples by the way) or I would just kill somebody because I feel like it!!!!

DAY 6 Monday 10/14…I really need to go grocery shopping! and I need to eat FATS LIKE NOW! I did have 30 grams of carbs that day for breakfast just because I was gonna die (not literally but my mind sure felt like it lol) 2 hours of classes, 2 hours of personal workout. Still tired, headaches and this nausea is killing me, probably the worst day EVER!

DAY 6 Tuesday 10/15…Am I really still doing this?????????????? WHY????? Well I could be stubborn sometimes and my 2 weeks is not up yet so yes! Same foods, same symptoms…when it this gonna get better??? At least my symptoms have been completely eliminated so that is a big plus! 2 hours of classes, 2 hour personal workout! That high intensity class just about killed me when I almost passed out 3 times!

DAY 7 Wednesday 10/16 …Another worst day ever lol! But the added fats really helped especially after I had that divine  hummus! 2 1/2 hours of classes,  2 hour personal workout (yeah that was too much)…Feel like shit and I can’t wait for this to be over!

I am writing this on Thursday and so far so good, I feel a little better today and my body seems to be adjusting itself (It’s about time…) to being in ketosis read about it here.

On the positive side:

• My digestion issues have stopped so I am on to something there
• I have lost inches in my waist and belly (yeah)
• My body looks leaner
• I only have one more week!

Summary of all this:

• I would not recommend this to anybody especially if you want to lose weight because you will lose but gain it all back after the carbs return to your diet
• I am only doing this to make myself feel better!
• There are benefits of using fats for fuel instead of carbs when you are looking to improve your fitness level and your body image read here 

I will write about it again when this it over and we will see where we stand!

Please, please consult a physician before putting yourself in restrictive diets and exercise.

Have a great day!

Ciao for now!

20 minutes fat burning, calorie torching interval workout!

Hi guys,

All you need for this workout is a mat and a tabata timer set at 20 seconds work, 10 seconds rest.

All exercise will be done two 20 seconds rounds, the second being a little harder/faster or slower.

This workout is 5 rounds without breaks.

Are you ready??

ROUND 1:

• Shuffle side and drop 2 sets: Start on one side of the mat, shuffle low to the other side then drop into high plank. Second set is the set with adding high knees as you get yourself back up!
• Lateral jump over mat 2 sets: Start on one corner of the mat and jump over it with both feet from left to right. Second set get your knees higher on the jump.
• Split jump lunges 2 sets: Start on a lunge position and switch your feet with jumping in the middle. Second set, slow it down but get lower with every lunge
• Inchworm 2 sets: Start standing up, stretch down on the mat walking your hands forward until you get to perfect high plank position. Slowly get yourself back up and repeat. Second set add a push-up at the bottom of the exercise.

ROUND 2:

• Squat jumps 2 sets: Squat down and jump up keeping your abs tight, shoulders back and weight on your heels. Second set squat lower and jump higher
• Reverse lunge to forward lunge set leg 2 sets: Start with a reverse lunge than move that same leg into a forward lunge than back to reverse and so on. Keep your back ans shoulders straight and core tight. Second set, switch legs.
• Burpees 2 sets: Begin in a standing position, lower yourself to a squat and place hands on the floor in front of you. Kick your feet back into a push-up position, lower your body to a push-up then kick your feet back and stand up. Second set, perform a side plank after the push-up alternating sides with each burpee.
• Push-ups 2 sets: Make sure to keep your core tight and back straight! Do as many as you can do. Second set is the same

ROUND 3:

• Skater hops 2 sets: Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees then start hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for 20 seconds. Second set, get lower and reach down with your hand to touch ground
• Plank jacks 2 sets: Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.Jump your legs wide and then back together. Second set, pick up the pace!
• Mountain climbers 2 sets: Start in high plank position, bring your right knee toward your right elbow and back. Now do the same on the left side. Keep going as fast as you can. Second set, bring the right knee towards the left elbow engaging your core more even more! Now left knee to right elbow.
• 2 Jumping jacks/ 2 bent over jumping jacks 2 sets : Perform 2 regular jumping jacks then bend over for the next 2 jumping jacks bringing your hands right in front of you instead of overhead. Repeat for second set.

ROUND 4:

• 3 low squats then drop into high plank 2 sets: Make sure to get low on your 3 squats. Second set add small jumps to the squats.
• Plank around your mat 2 sets: Get into high plank and using your whole body, travel right to left. Keep you core engaged and a straight back. Repeat for second set
• Jump over mat on one leg and low shuffle: Jump forward on one leg from side to side. Once a the top of the mat, jump backwards. Second set get your knees higher.
• Squats in and out 2 sets:  Jump into low squat position then jump back getting your feet together. Second set, get lower and touch ground with your hands

ROUND 5:

• High plank to side plank and hip dips 2 sets: Get yourself from a plank to one side. Once perfectly balanced on the side plank, lower your hips then back up. Second set change sides.
• Scissor kicks 2 sets: Lying on your back with your shoulders off the mats, raise your legs and perform scissor like leg movements from side to side. Keep your core fully engaged. Second set add a crunch at the top of the movement.
• High plank to elbow plank: Start in high plank position and bring yourself to your elbows then back to your hands. Keep hip rotation to a minimum. Keep  a straight back, core engaged. Second set the same.
• Hols V- sit position: Get yourself into a V shape position with your hands to your side, feet of the ground, core engaged, shoulders back and back perfectly straight. Hold for the 20 seconds. Second set, move your arms up and down.

You are done, amazing job!

Ciao for now

Carbs or fats for fuel?

Hi guys,

Let’s talk about carbohydrates and healthy fats, their role in our daily life and how our bodies use them on a daily basis.

I have always been a big fan of fueling my body with carbs (only the good ones of course, nothing processed and high in sugar) and starting the recovery process of post exercise with proteins, I admit it.

I am a fitness instructor so I workout about 2 to 3 hours a day 6 days a week for work and about 1 hour of personal workouts 3-5 days a week.

Exercise, performance, recovery, fuel, energy is a big part of my life and I always want to educate myself on how our bodies work and process the foods that we eat on a regular basis.

I consider myself a very healthy and body conscious individual but  about a year ago, I started feeling like crap-…meaning super bloated with a lot of digestion issues, foggy, very forgetful and tired.

I have been on a super healthy diet for years and years now so I knew it wasn’t because of my food or was it??

I thought I would go gluten free, I have to go gluten free just because gluten is not good for you and after reading on it, my symptoms kind of matched.

I felt like a million bucks the very first day I stopped eating gluten and then within 2 weeks my symptoms came back but on a more manageable note.

But then over time I realized that this was obviously not the issue so I thought hmmmm it must be the fats as I thought that my symptoms were worse after I ate fats.

I also by that time scheduled an appointment to see a gerontologist to figure things out and after several good results tests, he thought it was my gallbladder wrecking havoc on my body (especially with the facts of not digesting fats correctly).

Then I thought to myself, I only the healthiest of fats (olive oil, coconut oil, avocados) when I do eat fats and I very very very rarely eat fried stuff or unhealthy fats so could something else be the cause of my discomfort?

Than I finally realized that my symptoms were the worst after fruit intakes…wait a minute, fruit is so good for you, it can’t be it!

I stopped looking at fruits life yummy healthy treats and snacks and started looking at the fact that they were part of the carbs family and after some research, I found that one can become carb intolerant just like one can become gluten intolerant.

Can this be the key to my issues????? Eating too much oatmeal, brown rice, fruits etc is actually making me sick?

I have been so obsessed with counting calories and thinking that fats are bad for you that I admit I might not eat enough fats and it might be hurting me!

I will let you know soon as I removed all carbs from my diet yesterday and I will keep it this way for the next 2 weeks (yikes)

Read these super interesting articles:

Carbs evil or essential?

Condition your body to burn fat

I am now conditioning my body to burn more fat so I am eating more fats to burn more fats…This is so new to me, I am a little scared but very excited!

Stay tuned for progress updates.

Ciao for now!

Day 8 October challenge!

Hi guys,

Today is day 8 of our October challenge…how are you doing?

What do you do to make yourself accountable for working out and getting healthy?

After my challenge, I did my 2 abs routines, if you need a description of the exercises, comment and I will send them to you!

Here are some pics

See you tomorrow!

Ciao for now!