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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#getupandmove

Join the event!
https://www.facebook.com/events/805192972879226/

Invite your family and friends and let’s start saving ourselves now!

Get up and move!

Countdown to the new you day 2!

Hi guys,

Today is day 2 of a better you!

I dig this workout out for you…enjoy!

Ciao for now!

Countdown to the new you day 1!

Hi guys,

2015 is less than a month away now!

Don’t wait until then to make better decisions, lifestyle changes and all that good stuff, START NOW!

Don’t go on a diet because it’s the new year, change your lifestyle forever so you never have to go on a diet anymore!

Here is today’s one hour workout that you can do at home!

You will need a mat, a set of dumbbells (challenging weight) and a tabata timer.

Start by a 5 minute warm up including jumping jacks,running in place, squats, lunges, arm circles…

Part 1: High intensity intervals, give it all you got!

HIIT it hard!

Set your timer for 4 sets of 4 minute workouts: 20 seconds work, 10 seconds rest, NO REST in between sets.

SET 1:

Repeat 4 times

Mountain climbers

Burpees

SET 2:

Repeat 4 times

High plank with punches

In and out squats with a jump

SET 3:

Repeat 4 times

High knees

Jumping jacks

SET 4:

Repeat 4 times

Jump lunges

Plank jacks

REST FOR 2 MINUTES

Pick up the dumbbells and do each exercises 10-12 times.

Repeat this set twice for beginners, 3 times for advanced and 4 times for badass rock stars.

– Standing shoulder press

– Lateral raises

– Front raises

– Reverse flys

Rest 2 minutes

Keep your dumbbells and repeat this set 3 times

– Renegade rows 5 each arm

– Floor press with hip raise 10-12 reps

– Donkey kicks with dumbbell 15 reps each leg

– Crossover crunches 30 reps

Happy first day of December!

See you tomorrow!

Ciao for now!

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Today’s cardio!

Hi guys,

Do these exercises 3 times resting 1 minute in between.

Start with a 3 minute warmup and finish with a cool down/stretch.

Guaranteed heart rate through the roof!

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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Bench workout!

Hi guys,

Here are some exercises you can do at home or the office on a bench or sturdy chair!

Do as many reps as you can and when you think you can’t do anymore, keep going!

Have fun!

Start with a 3 to 5 minimum warm up including running in place, jumping jacks, squats…

1/ Up and down, switch lead leg after 10 reps

2/ Up and down drive the knee up while pressing both arms up (use dumbbells if you want more), change lead leg after 10 reps

3/ Up and down as fast as you can, be careful on that one…again as many and as fast as possible!

4/ Reverse lunges, put all the weight on the front leg keeping the knee before the toes…change leg at 10!

5/ Push-ups

6/ Tricep dips…Yes!

7/ Crunches with both feet elevated…Bring your arms directly in front of you…Do at least 20!

8/ Crunches with feet under and punch to opposite side…again at least 20!

9/ One foot under, one foot up opposite side crunches…Ouch!

10/ Both feet elevated this time…Get ready for this one! At least 10…Yes you can!

11/ Elbow plank, hold as long as you can!

12/ Start on high plank position, bring one hand at the time on the bench, perform a push-up, bring yourself back to high plank one hand at the time and get down to elbow plank…At least 5 times. Keep your core extremely tight and keep hips rotation to a minimum.

13/ Side hip dips on elbow plank, obliques on fire!

14/ Hip dip on high plank…ouch! At least 5 please!

Stretch and cool down!

Congrats, you did your first bench workout!

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