Caulifower Crust Pizza?

Yep, so pizza can be healthy! Since most of us here on the East Coast are going to be snowed in for a couple of days, might be a good time to try a new recipe.

I found this great web-site all about healthy recipes that actually taste good. She does some stuff with soy products which I do not use myself, but for the most part her recipes are pretty great!

Check out the pizza one:

http://www.eatingbirdfood.com/2012/09/healthy-pizza-with-a-cauliflower-crust/

I'm going to try it with goat cheese, tomatoes, mushrooms and spinach. Can't wait.

Sacrifice

I read something the other day - and you probably have seen it before, but it really hit home for me.

Due the diligence of sacrifice or pay the price of regret. It's so true!

Sacrifice part of your day for your workouts. Your body and health are worth it. Make time for yourself. You need to take care of yourself because nobody is gonna do it for you, and you cannot take care of others if you're in bad health!
There are plenty of web-sites and youtube videos out there with 10-20 min workouts.You don't even have to leave your own living room. There are no excuses in this day and age with all the media we have available at our finger tips. There are On Demand workout videos, and there are workouts apps.
No excuses!!!

Sacrifice the junk food and eat the healthy stuff or suffer the regret of feeling bloated, guilty, lethargic, and over weight. I'm not going to sugar coat it (pun intended) but you need to suck it up and say NO - I'm not going to eat the pizza, the brownie, the latte, the Lucky Charms, the McDonald's or what ever it is.
This has always been harder for me as I am a big eater. Thankfully I LOVE the workout, but nutrition is 80% of the battle when it comes to the body of your dreams. The holidays are over and I need a good kick in the arse to stop eating all the goodies. Sigh......

I've never heard anyone say that sacrificing brownies was easy, but then again I've never ever heard anyone say it wasn't worth it! I've heard plenty of times the regrets of eating too much.
So put your mind in the right spot and you'll be unstoppable. :)

Need a nutrition guideline for 2013?

Here is a great article on following a nutrition program. It is simple - which I like!

http://www.girlsgonestrong.com/girls-gone-strong-30-day-nutrition-challenge/

It's hard to get back on track after the holidays! A little planning can go a long way. Use your smart phone or a notebook and keep track of your workouts and what you eat. People who write it all down have a far larger success rate than those who do not.

Are you in the same place this January 2013 as you were January 2012? If so, then it is TIME to do something different. Try writing it down and make changes as you go.

Good luck!

An interesting take on chocolate

Any excuse to eat chocolate of course!

This is in regards to REAL chocolate - at least 80% cocoa, so sorry, Snickers bars do not apply.

Check it out:

http://chadwaterbury.com/how-to-maximize-pre-workout-nutrition/

My favorites and my not so favorites

These are my top 5's! Not in any particular order.

Top 5 exercises:

Kettlebell swings
Push ups
Pull Ups
Deadlifts
Just about any yoga pose

Top 5 Least Favorite Exercises:

Squats
Any abdominal crunches
Any isolation exercises (boring!)
Any cardio machine (again - boring!)
Bench pressing

Top 5 Favorite foods - ok, 6 because I couldn't decide! :

Chocolate
Peanut Butter
Bananas
Guacamole
Bacon
Just about any kind of bread (wish it wasn't so, but I admittedly love the stuff)

Top 5 Least Favorite Foods:

Mayonnaise
Brussel Sprouts
Ham
Donuts
Custard (Yuk!)

With that being said, here is one of my favorite recipes"

1 frozen very ripe banana
1 Tablespoon PB
2 Tablespoons unsweetened cocoa powder
Blend in a high speed blender for chocolate banana PB ice cream. YUM

Looking “Fit” Doesn’t Mean Being Healthy

This is a good point.

I found a great article discussing this. Check it out!

http://www.jencomaskeck.com/

She asks at the end of her article if you would be willing to be super lean in exchange for yor health? I would NOT be.

And another point I wanted to make - I read this somewhere last week and loved it.


"Spend a lot of money on (healthy) food and education as they both are what you become. "

How true that is.

Sweat Bath

This was a great workout. Took longer than I expected, but since I actually had a baby sitter today, I didn't feel as rushed. LOL.
Took me about 45 min with warm up and stretch at the end:

5 rounds:

8 high step ups with 2 20 lb weights (I used a 24" platform)
8 weighted push ups (I used a 25 lb plate on my back)
8 bent over rows (I used 2 35 lb Kettlebells)
8 knee tucks (I was lucky enough to have acess to a TRX gym today, so I was able to do these, otherwise, get into a plank position, and draw knee to nose, 8x each leg)
8 Kettlebell snatches each arm

And now off to take my Juice Plus to help me recover from my workout. :)

www.ginamartinjuiceplus.com

Supplements? Protein Powder? Workouts?

I get asked these kinds of questions all the time.

Do I recommend supplements? Vitamins? Well, yes and no.

I think most supplements are a complete WASTE of money, including vitamins. We pee out most of the vitamins we take, so they are a WASTE of your money. The only one I recommend is Juice Plus as it is actual food - 17 different fruits and veggies, and your body ABSORBS it ALL. Seriously - a no-brainer. You can take 17 different fruits and veggies in a pill and you're not taking it yet? WHAT? We ALL need more fruits and veggies in our diets. All of us! No, it doesn't replace eating real food, but it certainly helps bridge the gap of what we're not getting.
Go to www.ginamartinjuiceplus.com for more details, or contact me directly at ginatrim.martin@gmail.com
I do recommend pre-natal vitamins for pregnant or nursing moms (though you don't need it if you take Juice Plus)!
And I recommend fish oil. Make sure you get one that is easy to swallow and  that has NO mercury in it!
Whole Foods can be a good source for this as well as: http://drbillsformulas.com/
Dr. Bill is one of my favorites - be sure to get on his email list. I love his emails - funny, informative, and politically INcorrect. :)

What about Protein Powder? I think we're better off eating real whole foods as opposed to protein powders, but I know we can be short on time, or perhaps going to be someplace for several hours with no place to cook, so sure, protein powders/shakes can come in real handy. Now, with that being said, many of them are loaded with crap and chemicals, so be sure to read your labels.
A good one I recommend is Jay Robb's: whey protein isolate is used as the protein source and this material comes from farm-raised, pasture-grazed, grass-fed cows not treated with the synthetic bovine growth hormone rBGH. Also made with Stevia and no sugars. http://www.jayrobb.com/default.asp

I also get asked what are the best workouts? There is no real good answer to this because we are all so different and it depends on what your goals are.
If you're pregnant, elderly, rehabbing from an injury, your workouts are going to be different for sure.
Someone like my mom will walk for exercise as she does not care if she gets a six pack or has bulging biceps or toned shoulders.
But for the general gym rat, I recommend lifting heavy - meaning reps of 5-10, so that reps 8,9,10 are VERY hard to complete.
I recommend short intense bursts of cardio, NOT steady state cardio.
And I recommend including mobility in your workouts - whether that be stretching, yoga, Pilates,  foam rolling, etc. Take your time to perform mobility movements to protect your joints. Most people neglect this all the time. You'll be sorry as you'll miss your joints when they're gone!!!

Last thing I recommend? Stop digging your grave with your fork, and focus on whole, REAL foods, and not processed ones. I too need to focus on this one more. Halloween candy be damned! :)

I'm Now Selling Juice Plus!

It's official. And I have to say this product is a NO-brainer.

I believe so firmly in this product I am choosing to sell it.

Who couldn't use more fruits and veggies in their diet? 98% of the WORLD'S population could! And good nutrition helps fight off disease, helps with energy levels, better sleep, reduces inflammation, improves workout recovery time, and a whole host of other things.

I take it for energy and because it has healed my tendinitis. Not to mention my kids get to take it FREE.

So to see how the product is made go to: www.ginamartinjuiceplus.com 

17 different fruits and veggies are vine ripened, juiced and dehydrated at a low temperature in order to preserve all the nutrients, then put into capsules or chewables.

What is Juice Plus+ anyways?? https://www.juiceplus.com/nsa/content/WhatJuiceplusIs.soa?site=gm41822

What Juice Plus is not - https://www.juiceplus.com/nsa/content/WhatJuiceplusIsNot.soa?site=gm41822

The 17 different fruits, veggies and grains are:

• Apple: Pectin along with a variety of polyphenols and other antioxidants
• Acerola Cherry: Vitamin C and anthocyanadins
• Cranberry: Flavonoid and phenolic antioxidants
• Orange: Vitamin C, folate, and several carotenoids including beta-carotene and beta-cryptoxanthin
• Papaya: Vitamin C, potassium, and several carotenoids including beta-carotene and beta-cryptoxanthin
• Peach: Vitamin C and several carotenoids
• Pineapple: Vitamin C and bromelain
• Tomato: Vitamin C, polyphenols, and several carotenoids including lycopene
• Oat Bran: Dietary fiber, vitamin E, several B vitamins, and minerals
• Beet: Folate, iron and calcium
• Broccoli: Folate, vitamin C, and several carotenoids including beta-carotene, lutein, zeaxanthin, and glucosinolates
• Cabbage: Vitamin C, folate, and glucosinolates
• Carrot: Several carotenoids including beta-carotene, along with vitamin E
• Kale: Vitamin C, folate, magnesium, and several carotenoids including beta carotene, lutein, and zeaxanthin
• Parsley: Vitamin C, folate, several carotenoids and flavonols
• Spinach: Folate, vitamin C, vitamin E, several carotenoids, iron, and calcium
• Brown Rice Bran: Dietary fiber, several B vitamins, and minerals

So here is the red tape:

I sell it because I BELIEVE in it. If you are a reader of my blog you know as I come across info that I think it worth sharing, I post about it! I am doing that again here. 

It costs me $44 a month. That's it! AND that is for me and for one of my kids. Just for a kid it is $22 a month. Not bad at all also considering I do NOT buy any other vitamins as most are a waste of money. Ever notice that your urine is bright yellow when taking vitamins? That is because you pee out over 60% of what you take in. That is a WASTE of your money! Your body absorbs Juice Plus because it is FOOD and your body knows what to do with it. 

Please feel free to contact me with any questions at all: ginatrim.martin@gmail.com

Or fill out the Contact Us section of www.ginamartinjuiceplus.com

Juice Plus

I am going to be selling this product again starting next week.

Check this out for starters for more info:
www.ginatrimjuiceplus.com

I am a FIRM believer in this product. It has healed my tendinitis. I got lazy about it, and stopped taking it regularly. My tendinitis crept back slowly, so I started taking it religiously again, and voila! It's gone. :)

It is not a vitamin, it is not a supplement, but actual food that is put into pill form or into chewies (for kids). It's made with 17 different fruits and veggies that are juiced, dehydrated and then put into a capsule/chewable form. Your body absorbs 100% of the nutrients, unlike vitamins where your body excretes a large amount of what you take in.

You can get it for yourself and if you have a child up to the age of 21 they get it FREE. Or you can get just the chewies for your kids. Who couldn’t use more fruits and vegetables in their diet?

More info to come soon! 

What do I typically eat?

I get asked a lot about what I eat. So I'll tell you. 

First, I'll start off by saying that I practice something called intermittent fasting. 

This means my last meal is somewhere between 6-8pm and then I won't eat again until somewhere between 11 am -1pm the next day. I find that I usually go about 16 hours without food.

Maybe some of you already do this naturally with your schedule. 

Some of you might say - what?!? No breakfast ? 

No, no breakfast. I have to get 2 kids out the door in the morning. And I teach fitness classes most mornings, and I do not like to work out on a full stomach.

There is also new evidence showing that breakfast is NOT the most important meal of the day.

This also keeps me from snacking all night long.

I find that I look forward to my meals, and I actually eat a meal! I'm famous for being a grazer and would eat all day and all night long- 12 or 13 times a day. It was annoying, I was always hungry.  I always had to pack snacks with me everywhere I went. I would snack on anything and everything I wanted. With the IF I am much more disciplined and feed my body much healthier foods.

Do I eat healthy all the time ? No, of course not! I have my days, sometimes even weeks where I am completely off track. 

But what I typically eat for my first meal is either chicken or eggs, some cheese, a green juice ( kale, spinach, oj, pineapple and  vanilla protein powder) and a piece of peanut butter toast or I dip pretzels in peanut butter. 

I will have a smoothie for a snack: rice milk, banana, cocoa powder, peanut butter, spinach and avocado, with some oatmeal. Sounds gross, but it is actually quite good. I might also eat some fruit with this. If I do not have the smoothie I'll have an oatmeal pancake: oatmeal, banana, peanut butter, egg and cinnamon. I top it with 100% maple syrup. Have you noticed I eat a lot of peanut butter? Love the stuff! 

Dinner is some kind of meat: beef, chicken, sausage, eggs, tuna or some other kind if fish with lots of veggies often with rice. I'll also have some fruit.

I ALWAYS have 1-2 pieces of dark chocolate after my meals. And my meals are quite large! They are no measley meals. I also love bacon and eat it 1-2  a week. Yum! It's organic with no nitrates and it's delicious.

Now I practice IF anywhere from 4-7 days a week. And I did not start this as a way to lose weight. I do not need to lose weight, but I was tired of my eating habits. I wanted a better way to eat, and so far this is working better for me. 

Notice I do NOT eat low fat, or low calorie, not even low carb, but I do not eat a lot of starchy carbs. When I decide to cheat, I will often load up on starchy carbs, sweets, and even more bacon. :) 

Intermittent Fasting

This is something I have been getting into lately, and so far I like it. I eat a lot cleaner, and I don't think about food as much, and I am not snacking ALLLLLLLLLL day long like I typically do.
I will get more into what I practice later, but for more info on it, you can of course Google it, but look here as well:

http://www.eatstopeat.com/

http://bradpilon.com/

http://www.niashanks.com/2011/08/three-methods-of-intermittent-fasting/

http://www.negharfonooni.com/2012/07/intermittent-fasting-why-and-how-food.html

Check it out, and perhaps give it a try. Not all eating plans are right for all people, so finding a lifestyle that works for you is key. Don't - I repeat DON'T diet. Find a lifestyle of healthy eating habits!

Know why SO many people lose a TON of weight with Weight Watchers and then put it all back on? Because once people reach their goal, they go back to the way they were eating before. No can do - gotta stick with the eating plan - the lifestyle - in order to keep the weight OFF for GOOD.

The Paleo Diet

I have talked about the Paleo diet on this blog before, and I found an interesting article discussing it. As always, I like to share info. I have been practicing Intermittent Fasting - which I have also discussed in the past, and will do so again in the near future. For now, happy reading!

http://www.builtlean.com/2012/08/06/paleo-diet/?utm_source=newsletter&utm_medium=email&utm_content=paleo&utm_campaign=weekly%2Bnewsletter

A Green Protein Shake that actually tastes good?

Yep, its true! I find it hard to get in enough greens, and wanted to try a smoothie. I can hardly choke down a lot of them. UGH.

But this one tastes great.

1 large Kale leaf - stem and all
1 large Collard Green - stem and all
1 handful of baby Spinach
1 cup orange juice

Blend, then add:

1 cup ice
1 scoop vanilla protein powder
1 small over ripe banana
1 cup pineapple

YUMMY. Even my kids and hubby drank it!

Why You Should Eat Grass Fed Meat

This is very interesting. Why would you want to eat meat that has been fed corn and soy rather than eating grass like they are supposed to? If you are allergic to corn or soy you might have some problems with meat and not even know why!

This article points out some other very important reasons you should eat grass fed animal products.

http://www.mercola.com/beef/health_benefits.htm

Grass fed is not always easy to find, but check out your local butcher, Whole Foods and Trader Joes.

Eat Your Veggies

I found a great article called:

35 Ways to Eat More Veggies: http://www.builtlean.com/2012/06/20/eat-more-vegetables/?utm_source=newsletter&utm_medium=email&utm_content=vegetables&utm_campaign=weekly%2Bnewsletter

I have the hardest time getting my 4 yr old to eat veggies. UGH! I recently made something I call 'Strings' and she loves them. Its made with parsnips (so not a green veggie, but I'll take it)!
I just peel the outside of the parsnips, and then just keep using the peeler so it is cut up into strips. I then put the strips in some olive oil, onion powder and sea salt. Fry 'em up. Delicious!

Toxicity!

From Dr. Bill. Love this guy!

Over the past couple of weeks, more and more evidence

that artificial sweeteners are toxic has emerged, linking 

them to a host of disease, and debilitating conditions. I've

been writing about the perils of sugar and artificial sweeteners 

for years, and have generated a fair amount of controversy

because of it. 

Let me start by reiterating what I've said previously.

Sugar is a highly addictive killer, with the average Dick 

and Jane consuming 166 pounds per year, and the number is 

not leveling out, or going down. You don't have to look 

very far at all to see the devastating effects of sugar.

The diet food industry has a deep, dark secret that they 

don't want anybody to know. Almost all of their products 

contain a high percentage of sugar. Let me just give you a 

quick example. You go to the gym, you work out, then you 

buy an "energy" drink or two, on the way out. You down the 

first one in the car, quickly, then the next one in the 

next hour. What you've done is to effectively negate  

whatever good you achieved during your workout.

That's just a small example, but they also count on you 

consuming more sugar in other forms. You may have had a 

protein shake before you came to the gym that had sugar in 

it. At lunch, you ditched your hamburger bun, but you used 

a 1/4 cup of ketchup to eat the burger. America's favorite 

ketchup has a lot of sugar in it, which is why it's numero 

uno.

You will never be successful at weight or fat loss, until 

you can kick the sugar habit. By that, I mean that you will

never be a 2 per center (those few who lose weight and keep 

it off) and you will remain among the 98 per cent, who keep 

growing and growing and growing...until they become fully 

fledged members of the Lardassian Club. That reminds me of 

an old Groucho Marx line: "I don't care to belong to a club 

that accepts people like me as members."

Here are the names of sugar in its many forms:

Corn syrup...Demarra sugar...Dextrose...Free Flowing Brown 

Sugar...Fructose...Galactose...Glucose...High Fructose Corn 

Syrup...Honey...Invert Sugar...Jaggery...Lactose...Malt...

Maltodextrin...Maltose...Maple Syrup...Molasses...Muscavado 

Sugar...Panela...Panocha...Piloncillo...Powdered Sugar...

Rice Syrup...Sucrose...Treacle...Turbinado sugar...the list 

goes on...

Somewhere in my office, I have a list of 150 names food 

companies use to disguise sugar on labels. I'll have to dig 

that out and put it in a report. These are names the FDA 

allows them to use, just in case you thought the government 

was on your side when it comes to truth in labeling. But 

the ones listed above will give you a fine start.

Now...on to artificial sweeteners. They have a number of 

names...but basically, they boil down to:

Sucralose

Aspartame

Acesulfame K

Saccharin

Neotame

These can be as detrimental as sugar and in some cases, 

maybe more so.

Some, like Aspartame, are excitotoxins (according to Dr. 

Russell Blaylock), which cause repeated firing of nerve 

cells, until they die from exhaustion. Others simply 

perpetuate the psychological craving for sweets.

I realize that's a lot of bad news.

The good news is that there is one sweetener that can be 

used:

Stevia

The FDA tried for over two decades to keep Stevia off the 

shelves. But in the last couple of years their argument 

fell apart and Stevia, and Stevia products, are appearing 

in the marketplace. One terrific one, now readily available 

in the corner supermarket is Truvia, which is made from 

Stevia, but tastes better.

So that's my humble opinion, if there could be such a 

thing.

Now, you need to integrate this information into your 

program. And don't worry about slipping up. Just write 

those names for sugar and its substitutes, on a 3 x 5 card 

and carry it around when you shop. It will make a huge 

difference in how you look, and what you weigh.

What's the latest?

Here is a great web-site that I found for you to check out:

www.builtlean.com

He has some GREAT articles about losing weight, building muscle, losing fat, gaining strength, overcoming plateaus, etc.

Also, here is a great recipe for you to try:

• INGREDIENTS:
• 1 cup raw nuts (I like to use half a cup of almonds, 1/4 cup pecans, and 1/4 cup of walnuts. Use any combination you prefer).
• 3/4 cup raisins
• 1/4 cup cocoa powder 
• 1 teaspoon vanilla extract
• water

• DIRECTIONS:
• Put the raw nuts and raisins in a food processor. Blend on high until the nuts and raisins are chopped and incorporated.
• Add in the cocoa powder and vanilla extract and blend/pulse until the nuts are finely chopped and all of the ingredients have combined.
• You want to be able to form the mixture into balls without crumbling apart, so I usually add in a teaspoon of water. This allows the mixture to bind together. Add very little water and only add more as needed.
• You just want the balls to hold their shape, but not be wet.
• Once you’ve attained the proper consistency, divide the mixture and form them into little brownie balls.
• I prefer to put them in the refrigerator for a couple of hours.

That’s it. Super quick and easy.

WORKOUT CLOTHING is one of my favorite things to wear. I like to be comfy - what can I say? But I also don't want to look like I am working out in frumpy sweats or my pajamas. I LOVE Lululemon's line, and there is a blog for you Lulu addicts out there who want reviews on the clothing before you spend the money on it.

www.luluaddict.blogspot.com

I am still working on building strength. I'm almost at 10 push ups with 25 lb weight on my back. Getting there! I'm at 7 dips now, still want to get to 10. Can't seem to get past 7 pull ups, but working on it as well. Want those 10! Gaining strength on lunges, squats, but stuck on those damn deadlifts! Been swinging a 70 lb bell, but only 5-7 times in a row without needing a break. Snatches are at 40 lbs, I tried the 44lb (20 KG bell) but it was sloppy. 

I found an awesome tool with which to keep track of your eating habits and your workout: 

www.sparkpeople.com

You can download the app for FREE to your phone. I am addicted to it! I am baffled at how many calories I actually eat in a day. What an eye opener. Do I dare tell you I eat OVER 2500 calories a day? And I don't eat that much junk. I just eat A LOT! LOL. It also helps you track how much you burn via your workouts, and you can run reports to see the differential on what you burn versus what you take in. It is GREAT. 

Hope you are all out there getting stronger, eating better, and enjoying the long weekend. 

Green Tea

I got this email from Syn Club of Waltham and thought it was worth sharing.
I think I need to go get myself some Green Tea!

Stay Young And Vibrant With This "Ancient" Drink What if I told you there was a 4,000 year old drink that not only keeps you healthy, but can shave off 5 years off your actual "age..." ... and that this drink can keep you young and vibrant due to some special effects it has on the body? Would you be interested in finding out what it is? Good! Because the drink I'm talking about is widely available and pretty cheap. I'm talking about green tea! You've probably heard about it's antioxidant effects and it's ability to help boost your metabolism. But here's what you probably don't know - Recent research has found that green tea can have a protective effect on your genes, making you "younger" at a genetic level. Let me explain ... Green tea has been used for ages in Asia, not only as a daily drink, but as a source of medicine used to treat a wide variety of ailments ranging from indigestion to preventing fatigue and improving brain function. The source of its healing properties comes from it's antioxidants - namely a polyphenol called Epigallocatechin Gallate (EGCG) Modern science has established that this and other antioxidants in green tea are far more powerful than vitamins A, C or E. [1] So it's no wonder that recent findings in a study published in the British Journal of Nutrition are pretty amazing. Researchers recruited 18 healthy subjects who were split randomly into two groups. Group 1 was given 2 cups of green tea every day. Group 2 was given water every day. The study lasted four weeks. At the end of the study the scientists analyzed blood and urine samples of all the participants and found that the green tea offered significant protection to the participant's DNA. In fact, further investigation suggested that it reduced damage to the participant's genes by 20%! [2] This is pretty amazing stuff! That's because your genes determine how quickly you age. See, at the end of every strand of DNA in your body, there are end caps known as telomeres. The best way to understand this is to think of a shoe lace. The shoe lace is the strand of DNA. The telomere is the plastic end of the shoe string that lets you tie it easily. As you age, your telomeres shorten. The faster they get shorter, the quicker you age. Several factors make them get shorter, including processes in your body as well as external elements in the environment you live in (due to oxidative stress). But if you drink green tea, you can slow down this shortening process since it protects your DNA. The way it does this, is by extending the life of your telomeres... A study done at the Chinese University of Hong Kong looked at the telomere length of folks who drank 3 cups of green tea per day. On average, the telomeres of the green tea drinkers were 5 years younger than those of people of the same age who did NOT. [3] Bottom line: Drink some green tea. The benefits are too many to ignore. If you don't want the caffeine, there are plenty of decaffeinated brands that still have the powerful antioxidants. Aim for 2 - 3 cups per day. If you simply don't like the taste of green tea, that's fine too. You can find the green tea EGCG's (the antioxidant responsible for many of the beneficial effects) in supplement form. Just make sure the supplement you get has been standardized to at least 60% polyphenols for best results. So drink up... and stay young. Cheers! Oh and by the way, if you're serious about taking your health and fitness to the next level before Summer is officially here, why not take advantage of your FREE Fitness Consultation? (an $87 value) During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body. References: 1. Unachukwu UJ. White and green teas (Camellia sinensis var. sinensis): Variation in phenolic, methylxanthine, and antioxidant profiles. Journal of Food Science. 2010;75:C541-C548. 2. Han KC. Genoprotective effects of green tea (Camellia sinensis) in human subjects: results of a controlled supplementation trial. British Journal of Nutrition. 28 January 2011 105 : pp 171-179 3. Chan R. Chinese tea consumption is associated with longer telomere length in elderly Chinese men. British Journal of Nutrition. 2010;103:107-113.

Six Pack Abs for Summer

Who doesn't want a six pack? And why is it so hard to obtain?

I've mentioned this before, but you need to have enough muscle to have defined abs as well as little enough body fat to see the definition. Sigh....

It is about 80% diet and 20% exercise. You cannot workout / workoff poor nutrition. Just by eating less you also will not get a six pack. If that was the case then sick and hungry people would have defined abs.
You need to find the right combination of dieting (I hate that word, so lifestyle way of eating) and working out.

There is a FREE, yes, FREE Ebook that goes over this in detail that I am reading right now. I thought I would share. It is by Geoff Neupert - a Kettlebell expert. I read his blog from time to time and find what he has to say interesting and often actually makes SENSE.

I am a sucker for watching and reading bodyrock.tv and zuzana's channel on youtube, and as good as these sites might be for entertaining and for getting some exercise ideas, they do not always make sense to me. I cannot understand HOW they get these 6 pack bodies. But after reading this ebook, they obviously have the right way of eating down pat to match their workouts. And some pretty good genetics too I would gather. :)

Here is a link: http://amzn.to/geoffs-book     It is to be used on a Kindle - and you can download the Kindle App onto your smart phone for FREE as well.


His recommendations are based on a male 200 lbs, but can be adjusted accordingly. His recommendations are - in my opinion - fantastic - but not necessarily easy. :)