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!

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Christmas workout

Hi guys,

Give yourself a 30 minutes kick butt high intensity workout around xmas time, you will feel good about yourself, burn calories and burst your metabolism into high gear!

5 rounds on 4 different exercises 40 seconds work 20 seconds rest, no rest in between sets.

Work as hard as you can doing as many reps as possible!!

You will need a mat and a set of dumbbells, challenging weight. If you don’t have any, use water bottles, dictionary, pets, kids anything that is heavy enough to challenge you for 40 seconds!

Start by a 3 minutes dynamic warm up including jumping jacks, running in place, high knees, butt kicks…

We are going to alternate cardio and weight training exercises so make sure to have everything ready and close to you!

Give everything you have into every exercise!

ROUND 1:

  • 2 jumping jacks followed by 2 in and out squats

  • squats with dumbbell shoulder press

4 high knees than plank

  • Alternating back lunges with bicep curls

ROUND 2:

  • Low back lunges with knee strikes 8 each side alternating

  • 2 reverse flys 2 bent over rows

  • 10 mountain climbers 10 cross body mountain climbers

  • Russian twists 1 dumbbell only!

ROUND 3:

  • 4 high knees plank with 4 alternating front punches

  • Renegade rows

  • Burpees

  • 1 side lunge 2 front raises alternating sides

ROUND 4:

  • Plank jacks

  • 2 hammer bicep curls, 1 weighted burpee

  • 4 butt kicks 1 squat tuck jump

  • Floor press

ROUND 5:

  • Spider-man crunches

  • Heel touches

  • Plank punch right hand then left hand then lift right foot then left foot

  • Hold V sits

Have a great holiday season everybody and don’t forget to follow me on social media

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Ciao for now!