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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Monday morning poolside workout!

Hi guys,

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

v pool

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

photo 1

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!

photo 2

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.

Slide1

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.

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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

photo 3 photo 4 photo 3 photo 2 photo 1

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!