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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fast and easy homemade turkey burgers 

hi guys,

Homemade is always better then anything processed and available at the store!

You are not the cooking type? You don’t have time?
No problem here is how it’s done!

1/ buy ground turkey (organic is always a better choice 40 oz makes about 10 burgers) fresh cilantro( smallest amount) 2 eggs and blue cheese crumbles (or feta if you do not like blue)

2/ dice up the cilantro and open the turkey

3/  separate the white from the eggs

4/ mix all the ingredients together with the egg whites

5/ make burgers with your hands the size you like 

  

6/ cook in a pan with coconut oil at medium heat for about 10 minutes or until thoroughly cooked 

  
7/ freeze the rest if needed

8/ enjoy! 

  
Ciao for now!

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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!

2015/01/img_9679.jpg

2015 IS YOUR YEAR!!!

Hi guys,

Bring on 2015 with a bang and this fat burning, calorie torching 20 minutes workout!

Remember how you said you were going to lose weight and live a healthier lifestyle in 2015??

Well here are the first 20 minutes of the new you!

All you need is a timer, a towel and water!

2 rounds of 10 minutes with 1 minute rest in between rounds.

3 exercises per round, performed for 20 seconds (at high intensity without stopping) in a row for 5 TIMES with 1 minute rest in between.

Ready, set , GO…

First warm up 3-5 minutes by doing jumping jacks, running in place, high knees, shuffle side to side, squats..

ROUND 1:

High knees 20 sec

Jump lunges 20 sec

Burpees 20 sec

photo 1

REST 1 MINUTE and REPEAT 5 TIMES…

ROUND 2:

Mountain climbers 20 sec

photo 3

Squat jumps 20 sec

Plank jacks 20 sec

photo 4

REST 1 MINUTE and REPEAT 5 TIMES…

Cool down and stretch!

Happy workout and Happy 2015!

Ciao for now

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