Archive | Supplements RSS feed for this section

Superfoods – fact or fiction?

1 Feb

superfoods2

 

Nearly every exotic fruit and vegetable these days are being touted by the media as the next ‘superfood’, and I have absolutely no problem with this.

In a time where obesity and disease are on the rise – I praise anything that draws attention to eating real food. The kind that only nature can create, that is full of vitamins, minerals and antioxidants. Why would I disapprove of a word that points to broccoli for its anti-cancer causing abilities and takes the spotlight away from the latest McDonalds meal deal?

I do believe that just as there are a handful of genetically blessed group of individuals in the world (I’m looking at you Elle, Cindy and Helena), there are also a group of superior superfoods (higher in nutrients, cancer fighting agents etc) that have the one up over the old potato – actually the potatoes are very high in potassium but moving on.

Below are a list of my favourites  that really pack a punch, and you may be surprised to learn that not all of them hail from far off corners in the world. There may even be one or two sitting in your fridge unbeknownst to you, holding super (health) powers.

Some of my ‘common’ favourite include:

Broccoli: this unfashionable cruciferous  vege needs to be resurrected as it is high in antioxidants, fibre, folate and is also well-known for its cancer-preventing powers.

Did you know veggies from the cruciferous family (cabbage, broccoli, Brussels sprouts, kale etc) contain compounds called glucosinolates, which convert into isothiocyanates (ITCs) when you chew them and break the cell walls. ITCs are compounds with proven anti-cancer activities. They remove carcinogens, kill cancer cells, and prevent tumours from growing? Amazing!!

Kale: Seems kale was on every superfood must have list in 2012 but with good reason. It is powered with essential vitamins and minerals and is fantastic for your skin and can slow premature ageing.. A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It’s one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.

Berries: best known for their anti-aging effects and high in antioxidants. Also a great option when watching your weight as lower in sugar than most fruits.

Wild salmon: contains lots of vitamin D and selenium for healthy hair, skin, nails and bones and rich in omega 3 fatty acids.

Turmeric:  I predict turmeric will be the next big thing. It contains curcumin, a phytochemical that has been shown in laboratory studies to inhibit the proliferation of cancer cells and suppress tumor blood vessel growth (angiogenesis). Win!

Tomatoes: high in lycopene, full of micronutrients, vitamins and antioxidants that work together in a way that can ward off cancer, heart disease and other ailments. Scientific studies have shown that the more tomatoes you eat, the better. Cooking tomatoes is best of all because simmering them along with some heart-healthy oil, like olive oil, makes it even easier for the body to absorb all of the beneficial properties.

Basil: Holy Basil could be the latest weapon in the war against wrinkles, according to new research.
Containing anti-ageing antioxidants that help to protect against free radicals, cancer-causing chemicals that attack organs like the heart, liver and brain and damage nerve cells. According to the Telegraph, Dr Shinde said: ‘The study validates the traditional use of herb as a youth-promoting substance in the Ayurvedic system of medicine. It also helps describe how the herb acts at a cellular level.’

Other house hold staples which hold super properties include:

Green tea: high in antioxidants.

Brazil nuts: high in selenium.

Natural yoghurt: contains good bacteria to fight bad bacteria.

Eggs: are a compact package of nutrition that provides every vitamin except vitamin C.

And the more ‘exotic’ awards goes to…

Chia Seeds: rich is essential fatty acids, antioxidants, fibre, High source of protein with all the essential amino acids, Rich plant source of iron (3 times more than spinach, Rich source of calcium, and has higher bioavailability than milk, which means that you could be absorbing more calcium from a tablespoon of chia than you do from a glass of milk. Read my full post on it here

Acaí: This South American fruit has been gaining immense popularity across the world for some of its excellent health benefits. Scientists today are still discovering all the wonderful things that the Açaí berry can do such as makes the immune system stronger, slows down the aging process, regulates the levels of cholesterol in the body, improves circulation and functioning of the heart, reduces inflammation, detoxifies the body.

Maca – Maca is typically found in the Andes, at a high location where the land is barren and weather conditions extreme. These harsh conditions could probably be the reason why the maca root is chockfull of nutrients which makes it a highly valued superfood. It is said to increases stamina and libido, helps the endocrine system function properly, thereby eliminating hormonal imbalances, lowers anemia and alleviates menstrual discomfort and cramps, rich source of fatty acids and sterols (and many more).

For extra reading on some supplement ‘superfoods’ check out

Vital Greens  here

Chlorophyll  here .  Love love love.

For more posts on health, fitness and wellbeing from Lee @  Fitness In The City check out Facebook here , twitter here and Instagram: fitnessinthecity_

Diary of a juice cleanse

3 Sep

I can now say I have successfully completed a juice cleanse (pre blog post here). Admittedly it was for only 3 days, but regardless, it was a great and gentle little intro into this world which is become oh so popular.

So why juice cleanse?

No matter how ‘healthy’ you are there are always toxins sneaking into our bodies. Whether it be via pollution, foods (like the Hungry Jacks meal deal you may or may not have polished off last week..), sugar (in everything these days), high fat foods (the bad kind, not nut’s and avocado) and not consuming enough fibre. This puts undue pressure on not only our immune system but also our digestive system leading to decreased absorption of the GOOD things you actually are eating.

Did you know that many of these toxins can become deposits in our fat cells (hello muffin tops..) making it harder to lose fat?

Yes, your body is designed to keep on keeping on because it is an amazing machine, but just like machines, a little service here and there can make it function a lot smoother – and that smoother for us means clear skin, healthy and regular bowel movements, energy, clarity and the ability to work without coffee and stimulants!

So that is why I chose to try a juice cleanse! It’s a fantastic way to consume a bucket load of real, fresh easily-assimilated nutrients, vitamins and minerals while naturally working with the body to accelerate the elimination process of releasing toxins to restore optimum health – just in time for Spring!

According to Urban Remedy (who delivered my fab juices) ‘By giving your digestive system a rest, vital energy normally used to digest food is freed up, allowing that energy to become available for other uses, like cleansing and detoxifying. With all this “free time’, your body will begin to scour for dead cells, toxins, damaged tissues, fatty deposits, etc, all of which are then burned for fuel.’

Win!

So below is a short play by play on my cleanse – in a nutshell, they tasted great, yes I got a headache, yes I was grumpy by 6.30pm and yes I feel great now!!

Day 1

I woke up 10 minutes before my alarm went off this morning, maybe it was the anticipation of my 13 week challenge ahead (the juice cleanse is just the beginning), maybe it was a text message jarring me awake.. either way gold star for not going back to sleep like my usual Monday mornings! Instead, I took the pup for a walk, fixed myself a warm water with lemon drink (stimulates metabolism) before a quick yoga session in my lounge room (thanks Power Living DVD) before heading to work.

I decided to stick to Urban Remedy’s suggested times for the juices which means starting at 9am,11am, 1pm, 3pm, 5pm and last one at 7pm.

9am  – #1 avocado, banana, coconut, vanilla and chia -yum!

11am: Ok so I am a little shocked by my juices. How can they be good for me when they taste like this?! They are all delicious! #2 lemon, cayenne pepper, stevia and water

1pm: Pleasantly surprised to find a soup – again, delish! # lentils, tomato, carrot, celery, garlic, veggie stock, olive oil, rosemary, thyme.

Its 3pm and I am on my #4 juice for the day (this one is a green little number full of apple, celery, silver beat, lemon and parsley) and I can honestly say I was expecting dirt tasting liquid  (sorry for the low vote of confidence Urban Remedy but you have surprised me)!

Also surprising is the fact I am not rocking myself in the corner starving and I only have an ever so slight headache (I knew Ben & Jerrys was a bad idea last night as my last horary for the next 13 weeks…) so far so good!

It’s now 5pm and I must say I am feeling a little ill.. but it’s time for juice 5 and thank god the juice turns out to be another soup which is amazing and instantly settles my stomach! #5 asparagus, leek, broccoli, green peas, veggie stock, olive oil, raw cashews, cumin.

7pm – dinner is light but somehow filling… #6 coconut milk and water, raw cashews, raw cacao, stevia and water.

9.30pm I am more than ready for bed – and surprising, I go to bed satisfied still.

Day 2

6am start to teach strength class this morning, and to keep my hunger at bay, I fill up my 1.5L water bottle with filtered water and my good ol’ favourite Vital Greens – perrrrfect!

3pm and my energy is flagging big time with a wee headache to accompany this. Fun fun. It’s the first time during a ‘cleanse’ that I have had any negative impacts, which I guess is a good thing (means it’s working and I need it, but also bad because I shouldn’t have consumed Ben & Jerry’s pre detox!!) Looking forward to cracking my 3pm scheduled green juice!

Early to bed again and must say I was a little grumpy come 6.30pm – lucky I had no clients!!

Day 3

Feeling good!! It’s only 7.41am and I just returned from Bondi to Bronte run (amazing!!) and am just going to take the pup for quick walk.  I hope my energy levels stay with me tonight as I have a movie premier at 6.30pm, which is the exact time I got really grumpy and tired last night.. stay tuned.

3pm. Be gone headache!!

9pm. So I didn’t stab the boyfriend for eating during the movie because I made it and I made it easily!

DONE!

Feeling great today my only regret is that I didn’t do the 5 day cleanse, and it just hit me today that it has been 5 days without coffee and I am feeling good! I have got out of bed A LOT easier the last two days and my digestion system feels to be functioning better as well.

I may have to make this a regular thing. Who knew a juice cleanse would be this easy and fabulous?!

* Juice and soup flavours change per season.

Phase One: transformation me

26 Aug

I’m an all or nothing type of gal.

When I am good I am very good, but when I’m bad, well.. its not pretty.
I have never really found that middle ground between the two..but I don’t necessary think it is a negative anymore. So i am using this ‘unique’ personality trait to my advantage and swinging the ‘all’ towards the health side once again.

Let me explain, I still get cravings with the best of them and when I want some sugar god help you if you get in the way. And sometimes, just sometimes.. after too many early starts and late nights the thought of bounding out of bed to workout before my first client is a little too much and I (gasp) let it slide.

You see I have been sick (and slack) for a few weeks and indulging a wee bit more than my 80/20 paleo diet allows (and feeling ridiculous shit for it let me tell you!) so that’s why I am embarking on my latest venture: transformation ME.

First up on the cards is to target my low immunity and sugar cravings head on with a bucket load of cinnamon and chromium tablets. Oh and a 3 day juice cleanse via Urban Remedy to really drive it home! I have heard great things about this company and the fact that they deliver to my door at a reasonable prize is just too good to say no to.

As a seasoned detoxer I have selected the level 3 cleanse which doesn’t include fruit (as I said, all or nothing). There are 6 juices a day and you are told to drink double that in h20 and herbal teas.

So starting tomorrow I am swapping coffee for green juice to prepare my body for  my second phase of code ME… a 12 week hard as hell core body shaping transformation program. There will be sweat, tears and god awful DOMs, but as a trainer I know how important it is to step up your training game and really push yourself. I expect my clients to train hard so I guess this is as much for them as it is for me.

Want to try your own green juice? Try the below recipe via Urban Remedy and Supercharged foods (more info here):

• Spinach
• Cucumber
• Cos lettuce
• Celery
• Parsley
• Mint
• Lemon
• Ginger

Why?

• Enhance digestion
• Reduce inflammation
• Brighten your skin
• Improve energy levels
• Support detoxification
• Alkalise the body

Wish me luck and I’ll report on the juice cleanse at the end of the week!

Dam you flu, dam you!

31 Jul

I’m sick damn it (feel free to insert sympathetic sound here).

This is not how I planned to start my week of hard training and good ol’ fashion awesomeness to erase my weekend misdemeanors.. (yes even I have cheat days!) I forgot how traumatizing it is having the pesky flu! Or could be a bad cold – but flu sounds so much more dramatic and serious don’t you think?!

Anyway, while working from home quarantined from the outside world (and feeling like death), it made me reassess a few things. Firstly, how I got sick in the first place! Well I caught it off the boyfriend (thanks Shaun!) but also because my immune system is currently weak and thus making me susceptible to more bugs.

Why is it low? I’m a healthy gal, I eat clean, I train and do everything right –right? Well I am going to admit it, I did stray from my paleo eating style on the weekend (which is usually ok) but turns out it actually made me physically sick (bad strike one).

Perhaps overtraining without adequate rest days? Double bad strike. And lastly, sleep. I don’t get enough sleep and with all the training, working and general life matters, getting at least 7-8 hours of good sleep a day is really important. It is a chance for your body to fully shut down, restore, regenerate and do all the amazing things it does that only occurs when you are asleep.

So what is my grand master plan?

Task one: Firstly I am going to the shops to by a new box of tissues (sigh).

Then I am going to stock up on healthy fruit and veges and cook up a storm! Preparation is everything and if you have pre-cooked meals to save you time during the week (especially at night), your stress and energy levels will thank you. It also removes temptation to eat crap in moments of weakness.

Another good idea is to actually write out a whole week meal plan to ensure you are not missing out on essential vitamins and minerals like servings of fish and certain vegetables.

Task two: Clean the house.

I mean REALLY clean it. The older I get the less I can handle clutter, mess and germs – Mum would be proud!!

Spring is approaching and there isn’t a better time to throw away/donate unnecessary junk that builds up oh so quickly. Going is all the chipped plates and cups. Going is the really really old mattress and pillows (I mean REALLY old). And going is the equally gross and dirty couch – cream colour did not survive the early days of my puppy… Expensive task ahead but thank god for interest free plans and credit cards (hey this isn’t a finance blog!).

Task three: Disconnect.

This is a hard one to stick to but after a certain time each night (in an ideal world 9pm), all electronics – phones, TV, iPad, iPod, laptop – everything is to be switched off. We are so over stimulated today that we hardly get a chance to fully switch off. It is no surprise that we are sleeping less soundly and insomnia is on the rise.

I could go on with more very important steps but in the sake of staying true to disconnecting – I am keeping the task list at a manageable number of three (hey I’m sick).

If you are feeling a cold or flu approaching you really can kill it early if you get on top of it early, which I apparently did not!

I always favour Olive Leaf Extract aiding my road to recovery, plenty of water and green tea (antioxidants), mountains of vege juice with lemon, ginger, greens, carrots and beetroot and extra Vitamin C. Oh and of course, as much honey and lemon warm water as I can muster! Just remember not to pour boiling water on top of the lemon as it will destroy lots of the good properties.

Now to find those tissues..

Flirting with vitality

11 Jul

I’ve have had commitment issues in the past I’m not going to lie… but there is something which has held my attention for quite some time and keeps me coming back for more.

It’s a little something called Vital Greens.

While I flirt nonchalantly between my other staple products such as fish oil and Vitamin D, my well documented love for the green powder is a keeper and I won’t stray.

Here is why:  Vital Greens is a nutrient and enzyme-rich, complete “Superfood’ that is an energizing, cleansing, alkaline-promoting, all in-one nutritional supplement.

Why this is this combo so important to me?

I lead a pretty busy and hectic life (hello early morning PT sessions followed by a day of work, training, writing , more working and probably not going to bed early enough..) so I need something that energies and supports my system – and that isn’t called caffeine…

I can literally feel every glass full working to my benefit – especially since I made such a conscious effort to take it daily (and sometimes twice daily).

My head is less foggy, my skin is clearer, my tummy isn’t bloated anymore and I have been waking up at 5am with the energy to train myself before I train my clients (and if you know me that is a huge feat!).

One key influencer that bought us closer together was my trip to Nepal. My trusted travel sachets of Vital Greens and I trekked 8 hours uphill everyday for 9 whole days, full of energy and not getting sick once -while everyone around me was dropping like flies!

What else do I love?

  • Most of the bulk ingredients are certified organic or of natural origin.
  • It has a comprehensive formula of 76 vital ingredients (and if you want to learn about every each herb this site here lists them individually with explanations.).
  • Vital Greens includes all the products I used to take separately like Spirulina, Chlorella and Wheatgrass – so I am saving money on buying just one super product.
  • It is balanced with antioxidants and immune supporting herbs (such as astragals root, green tea, shitake mushroom) so I found since taking Vital Greens consistently for the last year (instead of occasionally over 3) I don’t catch every cold and flu going around, and who doesn’t love less sick days!
  • It contains digestive enzymes, prebiotics and probiotics (hello healthy inside and colon).
  • It is alkaline forming – super important for healthy digestion and bowels (and aiming for an alkaline system is especially important if you eat a high protein diet like I do).
  • It is designed to curb the appetite (with artichoke powder, green tea and other ingredients) so it’s perfect for my afternoon Vital Protein/Vital Green shake snack before gym session.
  • It’s high in iron and protein (which makes it perfect for vegetarians too).
  • It taste good which is an important quality in a powder (and if you are not sold on the flavour, try it in juice or smoothie rather than plain water.)

Don’t believe me? My clients are fans too:

“I cannot live without my greens, and I have found Vital Greens to be the superior product on the Australian market. I literally feel the spirulina and chlorella hit my cells, which is the perfect compliment to my nutritional cleansing lifestyle! I have all of my clients on Vital Greens for that extra hit of alkalising nutrients! Lee provides product super quick on request too, which I love!!” Emilie Tonkin, www.emilietonkin.isagenix.com

 ‘Living and working in Sydney has many benefits, but the big city life can be hard to keep up with. Trying to balance a hectic work schedule and a growing social life is hard enough – without having to worry about finding time to keep healthy. Thankfully, at least the early morning rush of trying to throw something together before running out the door has been made easy, and healthy, with the discovery of Vital Greens. My partner and I have been benefiting from all the goodness of Vital Greens for the past 12 months. Mixed in simple fruit smoothies, Vital Greens fuels us for the entire morning and we have the energy to tackle the day…..and the city! I would recommend this product to everyone!’  Darren Duke

“I’m 30 now and having been playing AFL foofball for 22 years and it’s getting harder to recover and have the energy to get the day after a game or training. Since I have started taking Vitals Greens (before the game and in the mornings) I have found I have more energy and more go. I just add it my protein shakes and I’m good to go!’ Shaun Silver

So what are you waiting for, put a spring in your step, ward off winter bugs and get into this green liquid gold!!

Here is a nice little raw recipe to try using Vital Greens and a mix of other superfoods:

Vitality Balls 

              

35 pitted dates

¼ cup chia seeds (black and white mixed)

¼ cup sesame seeds – grind half in mortar and pestle and keep other half whole

¼ cup desiccated coconut

¼ cup walnuts and seeds of your choice.

1/3 cup raw cacao powder

3 tablespoons Vital Greens

3 tablespoons Vital Protein

3 tablespoons honey

3 tablespoons tahini (preferably unhulled)

2 tablespoons ABC spread (combined almonds, Brazil, cashews)

1. Soak dates overnight.

2. Combine dry ingredients in a separate bowl chia seeds, sesame seeds, nuts/seeds, Vital Greens and Vital Protein, desiccated coconut, and cacao powder.

3. Either put softened dates in a food processor or alternatively chop dates into small pieces into a separate bowl. (fyi a food processor does makes your life easier with this recipe!)

4. Add honey, tahini, and nut spread to the chopped dates (either combine in food processor, or combine in the bowl with the dates).

5. Slowly add dry ingredients, mixing as you go. You just need it at a consistency that will hold the dry ingredients together, so you may need to vary quantities as you see fit.

6. Using your hands, form into individual balls about 3cm diameter. Roll in extra coconut or crushed nuts  if you wish!

Enjoy  x

D is for depleted..?

25 May

You would be surprised to learn that one of the few vitamins I recommend people look into taking is Vitamin D. You would be even more surprised to know that Vitamin D deficiencies is now a recognized pandemic worldwide – and Australia is particularly high on that list.

Yes we live in the sun filled country but hands up to show how many of you actually go outside to enjoy the sun during the week…?

I thought so.

Thanks to longer working hours (what lunch break?!) and a very successful Slip Slop Slap campaign, our exposure to the sun has significantly decreased. No.. pasty white skin isn’t the main problem associated with decreased rays, but rather the health issues that spiral from this occurrence.

The American Journal of Clinical Nutrition states that Vitamin D deficiency causes rickets in children, and will precipitate and exacerbate osteopenia, osteoporosis, and fractures in adults.

The following may scare those who have recently returned from the doctor, blood tests in hand which states low Vitamin D levels (myself included); The associated health risks that may be linked to Vitamin D deficiencies include an increased risk of common cancers, autoimmune diseases, hypertension, and infectious diseases. Older people especially in residential care are more at risk due to sedentary and indoor lifestyle. Enough to get your attention right?!

We all know that direct sun exposure to the skin is the major source for receiving Vitamin D, however understanding the balance between too much sun and too little is important – several minutes of sun outside the hours of 10am to 3pm should do it.

We can also look at our diets for assistance. There are a few food sources that naturally contain Vitamin D such as egg yolk, mushrooms and oily fish (salmon, cod liver oil, mackerel etc). And of course today there are also many ‘modern’ foods which have been fortified to reduce this issue, most commonly bread, milks, cereals and some cheeses.

Vitamin D levels need to be checked annually by your medical practitioner and they will advise on the correct doses of supplementation for the individual.

In the mean time, get outside and enjoy the sun for 10 minutes every day, and indulge in an egg or two.

* Bonus fact: Vitamin D is a fat-soluble nutrient which also promotes the absorption of minerals calcium and phosphorus which helps makes teeth and bones healthily and strong!

References:

Nowson CA, Diamond TH, Pasco JA, Mason RS, Sambrook PN, Eisman JA. Vitamin D in Australia. Issues and recommendations. Aust Fam Physician 2004;33:133-8.

The American Journal Of Clinical Nutrition http://www.ajcn.org/content/87/4/1080S.full

Picture found here

Sweet sweet holidays (and returning home to even sweeter motivation)

14 Apr

Is it weird that one of the things I most look forward to when going on holidays, is returning from holidays?

As strange as that sounds… in the day’s leading up to the departure date I get a little giddy, not because I am about to jet set off to a previously unexplored country (ok yes that is really exciting) but because I feel an inward smile forming as I know that when I return, that ‘reset’ button will have been pressed. You know, the one that deletes any misdemeanor you have had earlier in the year and  is replaced with a sense of new possibilities, where your newly formed motivation to take on the world kicks your (former) weary self in its lazy questioning ass.

It’s true, returning from holidays for me is just like the first day of a new year (possible hangover aside..). My mind is clear and my goals seem so much more achievable. Surely I am not the only one?!

It is importance to keep this feeling alive post holidays (and also to prevent the well documented ‘post holiday blues’). We have covered this point previously (https://fitnessinthecity.wordpress.com/2011/12/22/the-early-bird-really-does-get-the-worm/) but let’s take it a step further and explore something that not all Fitness In The City readers may admit to being in touch with… your inner self. And lets make this ‘inner’ you god dam friken healthy!!

Take a moment and think what you want to achieve? What changes do you need to make for this to happen? Only you know this. Then, lets reassess your health.

Step 1: Tighten up the diet. Yep, you have been on holidays so chances are so was your diet. Was there pancakes’ for breakfast instead of your usual omelets and green tea? I assume so, hey you were on holidays after all so I hope you enjoyed it!

Get back to basics with your eating. Ignore fad diets. Actually ignore anything that features the word ‘diet’ – I prefer ‘lifestyle changes’ – as fad diets have a 95% failure rate, it makes sense to approach your food choices in a practical yet holistic view that can actually be sustained long-term.

Look at reducing as much man made food as possible and increase anything and everything that is from nature – meat/protein options, salad, veges, fruit, seeds and nuts, good oils like avocado.. or think of it as staying away from anything that comes in silver foil! I would encourage you to look into the paleo style of eating.

Once your body is working in harmony by eating correctly, it is amazing how different you feel and function. What food you put into your body (and what you leave out) affects your hormonal response,  in a nutshell.. your hormones are responsible for how you feel, how you handle stress, your energy – everything!! Once you have this step down packed, everything else will slowly fall into place.

Step 2: Consider a cleanse.

This doesn’t have to be with lots of potions and powders (although the structure of a good cleanse can be very helpful to get back on track). Simply eating as per above can do the trick – we need to alkalize the system, cut out alcohol, grains, sugar and coffee for 15 days + and you will feel amazing – those pesky few kg that crept on over the holidays will be gone – eating paleo style also has this benefit of fat loss (without loosing muscle) whether you like it or not!.

Step 3: Move that body, break into a sweat and get that heart rate up – it may have been awhile in between workouts but stick with it. After a week of eating clean (meaning no man made rubbish) you will have more energy to assist with exercise.

Everyone is time poor today so don’t waste yours with hour-long workouts. The key is short duration but high intensity. HIIT (high intensity interval training) is the fastest way to torch fat, build muscle fast, and get fit even faster! This training style shocks your system and body,  and best of all you only need 15 – 20 minute a day. Be sure to include resistant/weight-bearing exercises.

Check out www.crossfit.com and www.facebook.com/fitnessinthecity for workout ideas.

Step 4: Do something you enjoy and often. Sounds lame and obvious, but once you get caught up in working again and stress takes over, this step often gets pushed to the sideline.

Step 5. Plan your next holiday…you have to have something to look forward to next!

Me? I am going to go pack and get ready for my yoga/trek in Nepal. Yes I am excited to go and you know I am excited to get back to that fresh slate!

%d bloggers like this: