2 min run
M – Push Up w/5 sec lower – 4 x 10 reps
T – Jumping Lunges w/5 sec lower – 3 x 10 reps (10 each leg)
W – a.Stability Ball Pass, b.Stability Ball Crunch, c.Burpee – 4 x 10(Each)
T – a.Pull Ups, b.Chin ups w/5 sec lower – 4 x 10 (each)
F – a. Plank Up Downs, b. Plank Jax, c.Plank Up Downs – 4 x 10(each) – Finisher – Hold Elbow plank as long as you can – Track time
5 min run at end
The Fodmap diet plan targets and cuts the intake of certain carbohydrates that are hard for many to digest. FODMAP is actually an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. While these are all normal bacteria for a human gut, the elimination of these carbohydrates has been proven to help those suffering from Irritable Bowel Syndrome, or IBS.
What Foods Are Safe to Eat on the Fodmap Diet?
When it comes to IBS, a Fodmap elimination diet plan can be the only remedy. The low Fodmap vegetable graph includes broccoli, bean sprouts, cucumber, carrots, parsnips, potatoes, pumpkin, red peppers, tomatoes, squash, turnips, kale, lettuce, green beans, and corn. These are all things that are acceptable and should not have any negative effects nor exacerbate IBS symptoms.
Fruits also have to be managed carefully when on a Fodmap diet. The fruits that are allowed are bananas, kiwi, lemon, orange, grapes, raspberry, cantaloupe, blueberries, cranberries, and pineapple. All of these fruits can be safely eaten without adverse side effects.
As far as meats go, mostly anything is fine if it is a natural cut of meat. The foods allowed on the Fodmap diet chart are all specifically chosen for their health benefits and low Fodmap ratio. A cut of beef, chicken, lamb or pork can be eaten with little to no repercussions.
What Foods Should you Avoid?
On The Fodmap elimination diet list, there is a short but strict selection of foods to avoid that are high in FODMAP. When ingested these foods can inflame IBS symptoms causing intense gastrointestinal pain. High Fodmap vegetables include garlic, onions, asparagus, cauliflower, peas, scallions, cabbage and beans like lima, kidney or soya.
There are fruits to avoid as well. Steer clear of apples, apricots, pears, plums, raisins, watermelon, mango, grapefruit, avocado, and blackberries.
Do not eat any processed meats like lunch meat or sausage. These are a huge cause of IBS pain for a lot of people. Possibly because most lunch meats and sausages are older and packed with preservatives. When those preservatives get into our stomach, they are much harder for our bodies to break down and digest. It can cause the overproduction of stomach acid as your body tries to compensate for all of the preservatives, resulting in a sour stomach and even acid reflux.
What Are Some Good FODMAP Friendly Meals?
There are many different things you can cook. Here I will give you a brief run through of an average breakfast, lunch, and dinner on the Fodmap diet. For breakfast, I would recommend a bowl of oat-based cereal or oatmeal. These are both an excellent source of fiber, which keeps your energy levels up, your blood sugar stable, and your bowels regular. Eating a breakfast filled with fiber also helps you feel full for much longer after you eat. Which is perfect to get you through the morning work hours without feeling tired or hungry.
For lunch, I often have a simple turkey sandwich with cheese, spinach, tomato, and mustard. Throw in a few carrots and a fruit of my choosing for a well-rounded lunch. The best thing about fodmap diet meals is that you don’t have to give up everything you love, you can still eat sandwiches and even burgers. Just keep it simple and don’t add too many toppings. Always remember to check your list of DO NOT EAT’s to avoid any IBS flare-ups or pain.
Lastly, as a dinner option, you should try Baked Salmon with Butternut squash. You can also have a salad with your dinner, just be sure to keep the dressing simple, just oil, and vinegar. This is one of my favorite meals, however, not everyone is a fan of seafood. If you prefer your meal come from the land, then just cook up a pasta dish using corn based pasta and some lean ground beef. Once again I add spinach for flavor and the added vitamins. I also recommend adding a sprinkle of parmesan cheese to the top for that extra bite of flavor.
We provide customized meal plans by gender, age, height, and weight. If you are interested, then try our one-week free trial. Contact us below. It will change your life.
While rare corn allergies are becoming increasingly more common. The most common food allergies are tree nut, shellfish, fish, egg, wheat, peanut, soy, and dairy. A corn allergy can often time be difficult to diagnose using standard testing. Corn allergies are usually the result of your body being unable to process the protein in corn. Many others allergic to corn can become sensitive to the carbohydrates in corn.
How to Diagnose a Corn Allergy?
As mentioned, it can be difficult to diagnose a corn allergy through standard blood tests. Symptoms vary from person to person. You should start by making an appointment with an allergist. You will most likely be asked about your family medical history and your allergy history. If you or your doctor suspect that you are allergic to corn, you might be asked to start off by eliminating it from your diet. You can keep a food diary and track everything you eat and how you felt after eating it. This will be for a specific amount of time and will be monitored by your physician. You can then test this by reintroducing corn into your diet. Severe allergic reactions can be very scary. Your doctor may want to do a “supervised trial” by monitoring your reaction in their office. If it is determined that you are in fact allergic to corn, you will need to eliminate it and ingredients derived from it completely.
Avoiding Corn
It is important to ask your doctor what other ingredients involved with corn that you will need to avoid. There are trace or undetectable ingredients that may be allowable to consume. The main ingredients derived from corn are corn syrup, corn starch, maltodextrin, cellulose, caramel and vegetable oil. For those that are allergic to the carbohydrate in corn, it is called Neocate. Neocate can be found in corn syrup, maltodextrin, and corn starch. Neocate can be found in the powdered or liquid form. Liquid Neocate products can be found in table sugar that comes from beets.
What Are Corn Intolerance Symptoms?
If you are allergic to corn, you may experience mild allergic reactions at first. These include nausea, hives or a runny nose. Allergic reactions to corn develop when the immune system becomes compromised and overacts to foods containing corn-based ingredients. You may even have an allergic reaction to corn pollen. There are several symptoms that may arise if you are having a reaction to corn. You may notice hives or a skin rash, stomach cramps, vomiting, diarrhea, nausea, sneezing, runny nose, asthma, headaches or the most serious anaphylaxis. Anaphylaxis can send your body into shock by impairing your breathing. Anaphylaxis causes your blood pressure to lower and swell your airways. This is life-threatening and needs to be treated with epinephrine.
Corn Allergy Symptoms in Babies
Corn derivatives are found in most baby formulas and cereals. While a corn allergy is rare in babies, symptoms of an allergic reaction can be severe. An infant who is experiencing a reaction to corn may show signs of trouble breathing and wheezing which require immediate medical attention. They may also show the less life-threatening signs such as diarrhea, rash, hives, and nausea.
Management and Treatment
While you may find it difficult to avoid corn and its derivatives it is possible. Keep a list of the ingredients that you need to watch out for. These liquid ingredients are corn syrup, corn flour, and vegetable oil. They are also found in a wide variety of packaged foods such as cereals, jams, candies, syrups, canned foods, snack foods, sauces, beverages, hot dogs and deli meats. Surprisingly, you can also find corn-based ingredients in shampoo, toothpaste, vitamins, cosmetics, crayons, clothing, paint, pet food, plastic, and IV solutions. If you are having trouble dealing with your corn sensitivity, you can consult with a dietitian. A licensed dietitian can provide a food plan and helpful resources to guide you through.
We have been asked on numerous occasions, “What is XYZ supplement, and does it work?” The answer to the first question is usually we have not tried it yet or we have and it does nothing for you. However, we have heard of Plexus several times by different people and since it focuses on overall gut health. We figured let’s give it a try.
This review will be one of many we have planned for different types of supplements. If you have one you would like us to try, leave a comment below.
Read the rest of this Plexus review to learn just how well Plexus worked and why it might work well for you.
I want to start out by telling you about a recent experiment that one of our employees took part in. To show if Plexus products are effective, Dawn began taking their Triplex product line, for one month while changing absolutely nothing else about her daily routine. She ate the same foods, exercised the same amount, and lived her life like nothing else had changed.
At the beginning of the month, we measured her weight, body fat, chest, arms, waist, hips, and thighs with the promise that we would do the same at the end of the month. Like I mentioned before, nothing else changed.
Now that you know what the experiment entailed, let me tell you a little bit about the results. Of course, I will talk about the empirical results, the results that you can read about and see in the numbers. But we all know that health is more than just numbers, so part of what we will share is the personal testimony of Dawn herself.
First of all, by simply taking Plexus products, Dawn lost 4 pounds in one month . Let me state that again just so you understand what I just said. Spending a month not trying to lose weight, but living her life as she always had, Dawn lost 4 pounds in thirty days.
This information alone is sufficient to see the positive impact of the Triplex products, but there is more data as well. She lost 1% body fat, 0.5 inches from her hips, and 1.5 inches from her thighs while her arms, waist, and chest remained the exact same. To rephrase, Dawn lost inches where we want to lose and she stayed the same everywhere else.
The data is impressive and telling…Plexus seems to help. How else could you explain the FACT that Dawn lost weight, lost body fat, and lost inches without doing anything differently than she had her entire life? It is impossible to argue with data, and Dawn’s results show how well Plexus worked for her.
There is, however, a lot more to the results than the numbers. Dawn could feel a clear change in the way she felt and only Dawn herself could explain these results. If you have ever started a weight loss or exercise plan before, you know exactly what I am talking about.
The first thing Dawn described is that she felt more clear and more alert. While the numbers showed us how much Plexus affected Dawn’s physical health, this testimony shows the effect that Plexus had on her mental health. She was able to think more clearly and remain alert during the day and while working. On top of the mental clarity, Dawn also described that she slept better and had more energy for the month that she took the products.
If I stopped the Plexus review now, it is clear that the products worked well for Dawn. She remarked that she felt a marked decrease in appetite, felt full longer and had a decrease in sugar and carb cravings. She also noted how for Mothers Day she had gotten her favorite treat, Reese’s peanut butter cups but had no interest in eating them. For many of us, our appetite and our willpower around certain foods is the most dangerous thing in our fight for good health and it is good to know that Plexus can even help us here.
Finally, besides the positive aspects of the products, Dawn reported no negative side effects associated with Plexus. Many people have heard that bloating accompanies the Plexus products, but Dawn and many others have found no evidence of that being true.
The short answer to this question is try it. It worked for Dawn, it has worked for thousands of others, and it could work for you.
Please comment below about your experience with Plexus products.
Are you trying to build and maintain a healthy body? Do you use protein powders to achieve your goals? If so, you may need a gluten free protein powder? Yes, I know you’ve heard the stories of how gluten free protein powders can give you gas, but don’t worry. There are gluten free protein powders that don’t have that affect on the body. The best gluten free protein powders include the brands Xendurance, Pure Whey, Onnit Hemp Force Chocomaca Drink and NutriBiotic Rice Protein Powder.
The One Drawback of Using Protein Powders
Protein powders tend to be high in volatile sulfur compounds (VSC). This is the substance which causes the vile smell when you pass gas. It is naturally present in most amino acids compounds. Amino acids, especially those derived from animals have a foul odor when passed through the body. This can be true of gluten free products as well as traditionally composed protein powders.
Protein Powder for Weight Loss
The ideal use of protein powder is to supplement the diet to eliminate the need to consume more calories at meals. Instead, have a protein shake choked with nutrients and far fewer calories. You’ll have a full feeling for several hours until your next meal. Substitute one to two meals per day with protein shakes and watch the pounds shed.
Protein Powder for Building Muscle
You can successfully add muscle by eating right and lifting weights, but to get and keep healthy muscles add protein shakes to your diet. Most protein powders contain peptides that increase blood flow to the muscles. This is why it is recommended that protein powders be consumed immediately after pumping iron and other muscle building exercises. Protein powder taken before and after the workout is the most effective.
Gluten Free Protein Powder
Grass Fed and Gluten Free
Organic and Gluten Free
Gluten Free and Vegan
When you need a gluten free protein powder, the choices are plentiful, but the best powder is the one which delivers the best results and has the least negative effects. NutriBiotic Rice Protein Powder wins that title by a long shot. It causes less gas and delivers all the benefits expected from a protein powder. It provides 12 grams of protein and only adds 60 calories per serving. Use it as a meal replacement for weight loss one to two times a day and as a supplement to enhance muscle growth. The benefit of using a protein powder is that it can help you achieve your health goals, weight loss or muscle building with a whole lot less effort than most meal plans.
The quality of food we as a nation eat has steadily decreased since the 1950s when most foods were minimally processed, so the diet of the average person has fewer nutrients, vitamins, and minerals than ever before. There is more junk food, fast food, preservatives, and chemicals in our diet, and they add no benefits to the body, they detract. The best way to ensure proper digestion and the recovery of vital nutrients from what you consume is with good probiotics.
Probiotics is a word used in health care that refers to the living microorganisms living naturally in the small and large intestines. This living bacteria is found naturally in the body, but because our food sources have deteriorated and the number of medicines our culture uses daily has increased, healthy bacteria has decreased.
Where are Probiotics Found?
Good probiotics are found in several foods such as plain yogurt, Kefir, and Kombucha drinks. They promote the growth of the microflora and bacteria that is necessary for a healthy digestive system. Most people do not get enough of these few foods, though, so probiotics are successfully produced in a variety of over-the-counter supplements.
Probiotics perform the essential processes at the cellular level, so they are vital in supporting good health and wellness, whether in food or in a variety of natural supplements, including pill, capsule, and liquid forms.
When probiotics are used successfully, and the microorganisms are balanced, they promote a healthy digestive system, strengthen the immune system, skin and hair, and prevent more serious health problems from occurring. But there are a few “rules” to follow or else you are wasting your money on the supplement.
Helpful Hints for Taking Probiotics
First, notice that different brands of probiotics offer differing numbers of CFUs, or the unit, which is used to measure the strength of the probiotic. The majority of brands contain 1-15 billion CFU per dose, which differs for individual requirements. If someone was taking antibiotics or a similar drug every day, this would kill bacteria, so they would need 10-15 billion CFUs in order to replenish the microflora.
For those who have minor gastrointestinal problems or unusual bowel movements, 8 to 10 billion CFUs a day would be sufficient and for those with no health problems, 1 billion CFUs would be enough. But, more important than the quantity is the best time to take probiotics and the best way to take probiotics. These are extremely important to the effectiveness of your supplement.
Tips For Getting the Best Results From Your Supplement
It is a myth that the best time to take probiotics is on an empty stomach before you go to bed or when you wake up. These living cultures need to be fed and watered like all living organisms, so they should be taken just before or after a meal for the best results. They will continue to work throughout your stomach and intestines, and this is key.
Eighty percent of those who are taking probiotics, aren’t taking them correctly. Purchasing cheap probiotics is a waste of good money because they do not have the quality ingredients to promote the essential live cultures. Another requirement is that the probiotics should be refrigerated no matter what brand you choose. By adhering to these recommendations, you will have success.
More Information on Probiotics
There are 18 strains of bacteria that are the most beneficial for your gut. The most common is Lactobacillus Acidophilus or L. Acidophilus, which would be on your yogurt container. All of these long terms don’t mean much to the average person, but what is important is that the probiotics you purchase consist of a variety of bacteria. By balancing the bacteria mix, you guarantee that you’re getting proper digestion.
The medical community acknowledges positive results to the immune system and digestion at any age, and in addition, it’s no mystery that antibiotics are as harmful to our body as they are helpful. They eradicate bad bacteria as well as destroy many different colonies of beneficial bacteria.
Probiotics help restore the depleted system and are essential for maintenance and prevention. In short, having and taking your supplement with a healthy meal provides the best way to use probiotics for a healthy gut and better lifestyle.
Hashimoto’s disease, otherwise known as Hashimoto’s thyroiditis, is a thyroid disease characterized by severe inflammation of the thyroid gland. This autoimmune disorder reduces the normal function of the gland. The state of reduced thyroid function is referred to as hypothyroidism. Oftentimes, Hashimoto’s thyroiditis is associated with lethargy, weight gain and insufficient growth in children.
Statistics about Hashimoto’s Thyroiditis
In the United States alone, Hashimoto’s disease affects about 14 million people. This makes the disease the most common thyroid ailment in the U.S. Women are seven times more susceptible to Hashimoto’s thyroiditis than men. People suffering from this thyroid disorder are at a greater risk of developing autoimmune disorders such as pernicious anemia, celiac disease, type 1 diabetes, and vitiligo.
The disease often occurs in young or adolescent women. However, it also appears between the age of 30 and 50 years. This autoimmune disorder tends to be genetic. According to various researchers, the gene that causes Hashimoto’s thyroiditis can be passed to future generations.
What are the best foods for people with Hashimoto’s Thyroiditis?
Iodine is a vital mineral to the thyroid gland. But it may have harmful side effects on people with Hashimoto’s thyroiditis. Eating foods that contain a lot of iodine may result in hypothyroidism. So, it’s important to be careful when including iodine in a Hashimoto’s disease diet plan.
Treating Hashimoto’s thyroiditis includes making the following dietary changes:
If you have the disease, it’s advisable to go gluten-free first. This may not be easy, but it will help you a lot. I recommend that you go gluten-free for about 90 days.
Gluten is among the biggest autoimmune triggers. Nonetheless, it’s not the only culprit. Be sure to find out foods that may cause gut inflammation. Some of these foods include regular grains and pasteurized dairy products.
Steer clear of added sugar and fast foods. Too much sugar in your diet might cause inflammation of the gut. It may also contribute to other symptoms like nervousness, weight gain, and blood sugar fluctuations. Fast foods contain refined oils that are very low in nutrients. What’s more, the refined oils may cause gut inflammation.
A good diet plan should also include supplements. Supplements can help patients to regulate immune system activities and handle stress better. These include Ashwagandha, vitamin D, selenium, and probiotics.
Medical research has shown that Ashwagandha helps balance T4, which is a vital a thyroid hormone. Probiotics help boost immunity as well as support gut health. Vitamin D acts as a hormone and regulates your immune system.
Before creating a diet plan, it’s important to consult your doctor. A physician will help you understand foods that can interfere with the function of your thyroid glands.
What can cause flare-ups?
Some people with Hashimoto’s thyroiditis complain of sudden weight gains. Flare-ups of the disease may come in different forms. You may experience problems sleeping, heart palpitations, anxiety and panic attacks.
An increase in stress can cause autoimmune flare-ups. Surges of insulin also promote these flare-ups. Other causes of flare-ups in people with Hashimoto’s thyroiditis include missing meals, ignoring brain health, eating foods containing gluten, taking immune enhancing supplements and passive attitude towards treatment.
What are the symptoms?
When you have the disease, you might not have any symptoms at first. The thyroid enlarges as the disease progresses slowly. This may cause your neck’s front side to appear swollen. An enlarged thyroid is referred to as a goiter. It may bring about a feeling of fullness around the throat.
Most people with an enlarged thyroid don’t experience any form of pain. The disease damages the thyroid over time. Not all people with this disease develop hypothyroidism.
The symptoms of the disease include cold intolerance, weight gain, fatigue, constipation, muscle and joint pain, thinning hair, memory issues, depression, a slowed heart rate, difficulty conceiving and irregular or heavy menstrual problems.
How we can help people
With our custom Hashimoto’s disease diet plan, you can recover from the damages of Hashimoto’s thyroiditis. The plan is well developed with the patients in mind. It’s easy to follow, and we can always help you adjust the plan to suit your needs.
Famous people with Hashimoto’s thyroiditis
There are some celebrities with the disease. These include:
Supermodel Kim Alexis
Actress Kim Cantrell
Oprah Winfrey
Singer Linda Ronstadt
The Hidrate Spark 2.0 Smart Bluetooth water bottle is a tech tool to take your hydration and fitness to the next level. The Hidrate Spark Smart water bottle syncs with your smartphone hydration apps, your Apple Watch or your Fitbit app. This might seem like a little bit of overkill, but the reality is that once you start using it you’ll see how much fun it can make reaching your fitness goals and staying hydrated.
How Can it Help Me?
The Hidrate Spark 2.0 doesn’t just let your hydration and fitness apps know how much water you’ve had to drink that day; the bottle also has a selection of lighting options that glow to let you know when you need to keep drinking to meet your goals. This idea of turning your goals into a fun system is called gamification, and it can completely transform your productivity. If you’re a person who is motivated by tech, then this is a gadget for you.
Does it Work?
If your goal is to track your water intake accurately and drink more water, then the answer is yes. The constant reminders were a real game changer when it came to helping me remember to drink more water. Plus, the glowing light is very visually appealing. Looking over and seeing the bottle glowing is a great reminder to not only drink water but also a reminder to take a moment and center yourself. I found it to be a great reminder just to relax and take a quick second for myself during the workday.
The glowing reminders do work well to help you spread out your fluid intake over the day. This will prevent you from getting three-quarters of the way through your day and realizing that you’ve only had a few sips of water, yet you have a hard workout planned for later in the day. This, of course, leads to you chugging water and getting a bloated, sloshy stomach, which is never enjoyable during a workout.
What are the Pros?
I received this as a Father’s Day gift. At first, I thought it was a little bit over the top. I mean, a Bluetooth water bottle? That seemed like overkill, even for a tech guy like me. However, my family knew that drinking more water was an important part of my fitness goals, so I started using it. Overall, I love it and would recommend purchasing it. It syncs easily with various devices, and it’s especially good for Fitbit users as it syncs directly with the app.
It seems to be relatively accurate, although I’ve not tested it for accuracy. I also found the bottle easy to clean. As someone who is constantly trying to drink more water both at work and at the gym, I can tell you that a bottle that is easy to clean is worth mentioning. The shape and size of the opening of some bottles make them so hard to clean they’re barely worth using.
What are the Cons?
Now to the cons portion of the Hidrate Spark review. There aren’t many cons, but one of them is very annoying; leaving the light feature activated can drain the battery pretty fast. This means if you want the bottle to do its job, you’ll have to batteries available. It use3s watch or garage door opener type batteries. I also found the instructions slightly confusing to set it up, even though I’m a relatively techy guy, so this could be a problem for someone with no tech savvy. Sadly, the rubber band that was attached to the lid has already broken.
The price point might be a little much for some people. However, this is a product for people who are heavily invested in their wearable and tracking technology, yet still, need a reminder to drink more water. If this is you, then you probably know it! At $54.95 on their website, it’s expensive enough that you’ll be pretty mad if you lose it, or your kids break it, so keep an eye on it.
Overall, yes, I would purchase this bottle myself. If drinking more water is a goal of yours, then I’d recommend that you purchase it, too.
The FDA nutrition labels have needed an overhaul for a long time. This is because new scientific information has been found. I believe that the changes will likely be for the better because the new labels will be significantly more specific.
What Do the New Label Designs Include?
Many of the changes are simply cosmetic. The visuals are changed because it allows the government to highlight important information. The number of calories that are listed on the package is now in bold font.
This information is important because the number of calories that you consume is typically what determines whether you will gain or lose fat. The caloric amount will now be the largest sized font on the label.
Manufacturers will now have to tell consumers the amounts of specific nutrients that are in food. The current labels simply list a percentage of the daily value. This isn’t an ideal measurement because different people may want to consume smaller amounts of these nutrients.
The new label also highlights the serving size. You already that you can find out the total amount of calories in a package by multiplying the caloric amount and the number of servings. People shopping in the grocery store will likely be able to read the important details a lot easier now.
Nutrition Information Gets an Overhaul
The information on the food label is obviously more important than the label’s visual design. Daily values for some nutrients like sodium are being updated. The new research regarding sodium intake has been heavily debated by scientists.
The listing of the number of calories that come from fat is being removed completely. This is because new research indicates that this information is generally irrelevant to most people.
The most important change to the new labels is the listing of added sugars. The labels now list added sugars alongside the natural sugars. This will hopefully encourage consumers to choose sources of food that only contain naturally occurring sugar.
How is This New Label Better?
All of the aforementioned reasons that are listed will help consumers make more informed health decisions. It is certainly not going to stop most people from eating ice cream and chocolate bars. Those that are looking to make healthier choices will find that the information on the new nutrition label is much easier to read.
You’ll still need to do your own independent research to determine how many calories, carbohydrates and nutrients you personally need. The nutrition facts are simply there to provide hard data on the ingredients. The science on healthy eating is continually being improved and updated.
The most interesting change may be that the serving size must now be based on the amounts of food that people typically consume in one meal. This will make it more clear that potato chips and similar snacks are full of empty calories.
The old label may break up a 6,000 calorie box of cookies into bite-sized servings. These listings may stop food suppliers from tricking consumers into thinking that they are consuming lower calories because the serving sizes are so tiny.
The Storied History of the Nutrition Facts Label
America’s nutrition labels are based on a 1968 study that determined the recommended daily amount of various foods. The nutrition label was mandated to appear on almost all foods during a controversial decision by the FDA commissioner in 1990. Meat and poultry now had to have their nutrition information listed alongside eggs, cheese, and butter.
I believe that the FDA should require all foods to contain nutrition facts. I believe this should also be a requirement for alcohol. Some people absolutely need to count calories and measure nutrients to ensure that they do not become sick.
The new labels should help you achieve your dietary goals in a much more efficient manner. I believe that the labels should continue to change based on consumer health needs and scientific data.
Let’s say you have an impromptu trip or event coming up and you only have 4 weeks to get your booty and core in shape. Try this 4 day a week for 4 weeks booty and core home based workout. Best of all, no gym membership or fitness equipment required. Just you and your time.
A couple key points to remember before you get started on this 4-week program.
1. 6-pack abs start in the kitchen, NOT the gym. You need to lower your overall body fat in order to see them. You can do core everyday for 6 months, but without lowering your body fat, you won’t see any results.
2. The gluteus maximus aka your booty is the largest muscle in the human body. So if you want a nice round booty. You need to treat it like your doing any other isolated exercise. It is just like working the biceps, calves or chest. You need to focus on that muscle to see results.
WEEK 1 & 2
3 minute light cardio warm up: Walk, Bike or Jog
Workout #1(Monday) & #3(Thursday);
Push Up Ladder – Start at 10 reps, then 20-second break, then 9 reps / 20 sec break, 8 reps / 20- second break, till you get to 1 rep.
Single Leg Hip Thrusts – 3 x 10 (Each Leg) 3 = sets, 10 = reps
Core: #AbCity
4 core exercises, each one for 30 seconds for a total of 2 minutes.
4 Rounds.
1. Bicycle
2. Long Arm Crunch
3. Sprinter Up
4. Penguin
Workout #2(Tuesday) & #4(Friday);
3 minute light cardio warm up: Walk, Bike or Jog
Body Squat Ladder – Start at 10 reps, then 20-second break, then 9 reps / 20-second break, 8 reps / 20-second break and so on till you get to 1.
Make sure you squeeze your booty at the top.
Elbow Plank With a Single Leg lift – 3 x 10 (Each Leg) 3 = sets, 10 = reps
Core: #AbCity
4 core exercises, Each one for 30 seconds for a total of 2 minutes.
4 Rounds.
1. Straight Leg Lift
2. Bicycle
3. Alternate V-Ups
4. Hollow Body Hold
Finish each workout with a 2 minute light cardio cool down: Walk, Bike or Jog
WEEK 3 & 4
3 minute light cardio warm up: Walk, Bike or Jog
Workout #1(Monday) & #3(Thursday);
Reverse Push Up Ladder – Start at 1 reps, then 10-second break, 2 reps / 10-second break, 3 reps / 10-second break and so on till you get to 10.
Single Leg Hip Thrusts – 3 x 15 (Each Leg)
Core: #PlankBeach
3 plank exercises, Each one for 30 seconds for a total of 1:30 minutes. 3 Rounds.
1. High Plank
2. Elbow Plank
3. Plank Up Down
Workout #2(Tuesday) & #4(Friday);
3 minute light cardio warm up: Walk, Bike or Jog
Jump Squat Ladder – Start at 10 reps, then 20-second break, 9 reps / 20-second break, 8 reps / 20-second break and so on till you get to 1.
Elbow Plank Up Down – 3 x 12
Core: #AbCity
4 core exercises, Each one for 30 seconds for a total of 2 minutes. 4 Rounds.
1. Sprinter Up
2. Penguin
3. Flutter Kicks
4. Alternate V-Ups
Finish each workout with a 2 minute light cardio cool down: Walk, Bike or Jog
