Eat this to kill stomach fat!
Hi guys,
Blasting calories at the gym doing the right combination is imperative and so is a good nutrition plan in order to lose belly fat.
But did you know that adding these foods might help reduce belly fat?
Dark chocolate:
Make sure to choose dark chocolate that has 70% or more cocoa which means less sugar and fat.
The healthy fats on the dark chocolate will prevent blood sugar spikes helping you burn fat more efficiently.
Peanut butter:
Peanut butter contains mononsaturated fats that promotes a healthy cardiovascular system and will keep you full longer. Some studies also suggests that peanut butter is a metabolism booster that keep you burning calories throughout the day.
Omelets:
Eggs have been shown to have important vitamins and minerals that regulate your hormones and are rich in protein. Add some healthy veggies and healthy fats like avocados and stay full longer.
Wild salmon
Salmon has Omega-3 fatty acids that keep your hormones balanced, especially the weight regulating ones.
Omega-3 also contribute to blood sugar balance which keep belly fat away and may help break down the belly fat that you already have, that’s a WINNER.
Berries
According to studies by the University of Michigan, the chemicals (phenolic compounds) that give berries their beautiful colors also do a great job at eliminating belly fat..and they are delicious!
Avocados:
Avocados are rich in healthy fats that will keep you full longer, help regulate hormones and also fight inflammation (therefore higher cortisol levels) that ultimately prevent you from losing weight especially in the midsection.
Cinnamon:
Cinnamon has the ability to burn fat and to help reduce blood sugar levels. Start adding it to your healthy recipes without adding the calories.
Ciao for now, happy belly fat burning!
Happy Tuesday!
#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!
How to lose belly fat
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
REST 1 MINUTE and REPEAT 5 TIMES…
ROUND 2:
Mountain climbers 20 sec
Squat jumps 20 sec
Plank jacks 20 sec
REST 1 MINUTE and REPEAT 5 TIMES…
Cool down and stretch!
Happy workout and Happy 2015!
Ciao for now
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
Ciao for now!
How to eat healthy on a budget!
Hi guys,
I bet you wondered many times how you could eat a little healthier without spending too much money?
Well here is 10 basic easy steps for you to follow to start eating healthier today!
- Spend time and plan your week with recipes. Choose recipes that call for the same ingredients to reduce waste.
- Have a shopping list when hitting the store in order to reduce impulse buying. Use your phone apps like Food.com to help you stay organized, find recipes and make shopping lists.
- Use coupons and buy on sale items, meats and fish especially!
- Buy in bulk which is always cheaper. Store or freeze the rest.
- Avoid convenience items like frozen dinners, crackers and all things processed. Buy the ingredients and make it yourself.
- Choose store brands in order to reduce costs.
- Buy seasonal fresh fruits and vegetables.
- Buy frozen not in season fruits and vegetables.
- Spend one day cooking for the week so you are ready for busy nights!
- Do not shop when you are hungry, EVER! That’s how all the cookies end up in your cart!
Happy healthier eating!
Ciao for now!
How to live better starting today!
The new year is almost here, start living better today so you can start 2015 on the right foot!
Hi guys,
We get it, your excuses for being unhealthy and overweight are real..You have kids, a job and too much time to spend on social media so you definitely cannot squeeze in an hour of exercise or cook healthy meals for your family…
You are not like theses other people, your excuses are real, you have to keep up with what your imaginary friends bathroom schedule!
On a more serious note, you don’t have to become a total health freak ninja to start living a better life and maybe not die of a heart attack when you turn 50.
Start here:
- NO FAST FOOD EVER…Go to AA meeting if you have too, check yourself into rehab but NEVER EVER eat there again! It is not food! Repeat after me it is not food…you are eating all the dead animals left over that they don’t even want to use in…
View original post 352 more words
Homemade granola recipe
Hi guys,
First attempt at homemade granola was quite successful!
Ingredients:
4 cups of oats (use organic if possible)
1 cup of oat bran
1 cup of raw almonds
1 cup of dried cranberries
1/2 cup of buckwheat
1/3 cup of quinoa flakes
2 tablespoons of chia seeds
1 teaspoon of nutmeg
1 teaspoon of cinnamon
1 cup pf coconut oil
1 tablespoon of vanilla extract
1 tablespoon of almond extract
1/2 cup of cold black coffee
1 fresh squeezed lemon juice (no seeds please…)
4 tablespoons of honey
4 tablespoons of pancake syrup (all natural of course)
1.Heat the oven to 300 degrees. Line two baking sheets with parchment. Toss together all of the dry ingredients in a very large bowl.
2. Combine the oil, honey, and vanilla in a saucepan and warm over low heat, stirring, just until the mixture is fluid. Do not let it come to a simmer. Remove from the heat and stir into the dry ingredients. Mix until evenly coated.
3. Spread the granola mixture on the sheet pans in an even layer, leaving a donut hole in the center (for even baking) and bake on the middle and lower racks, without stirring, for 30 to 40 minutes or until golden, rotating the baking pans front to back and top to bottom halfway through. Remove from the heat and allow to cool before breaking up into clumps. Store in well sealed jars, bags or containers.
Delicious!
Mine did not clump to good but it is absolutely delicious and perfect for breakfast or snacking!
Ciao for now!
Follow me Facebook Twitter Instragram
health and fitness for dummies 