Blueberry Banana Protein Smoothie
3/4 cup frozen blueberries
3 frozen bananas
1 cup organic milk
2 cups yogurt
3 tsp vanlla
1 TBS honey
Put all ingredients into the blender and blend until smooth. Taste and adjust for sweetness. Pour into a glass and enjoy!
Body Weight Workout Challenge
This workout is from my good friend and fitness expert Shawna Kaminski. I was just in Las Vegas with her and I can tell you that Shawna really knows her stuff. And in addition to that she is a lot of fun to hang out with and learn new ways to help people live better lives. Anyway here’s a great workout from Shawna. Click on this link to check out an interview I did with Shawna a couple of days ago: https://youtu.be/dPUPa_T_Kg4
Hey, I’m Shawna Kaminski, AKA ‘the Pull Up Queen’. I love to do challenging workouts, especially when they include pull ups.
Bodyweight workouts are super fun. They’re a great way to kick your own butt and you really have no excuse NOT to get in a workout when all you need is your own body as a tool.
I’ve got a cool workout for you to try. I like to do timed sets because once the workout is set up, it’s on auto-pilot and it goes by fast. I get so conditioned to hearing a ‘beep’ with timed sets that sometimes if I’m in a grocery store and hear someone’s watch go off I feel like hitting the floor for some push ups.
It’s pretty hard to train your back with any kind of intensity without a pull up bar of sorts. In this workout, I’ve added pull ups. If you can’t do pull ups, you can do inverted rows or assisted pull ups (or any number of modifications I give in my program).
If you have no pull up bar, you’ll just have to go drag your car by it’s bumper to hit your posterior chain (fancy words for you back, bum and hamstrings). Basically, you need to be pulling to be working your back. You push to work your chest. The pull of gravity with your body weight is your resistance. Anytime you can find something to hang off, you’re all set for a back workout. I’ve been known to hang from the rafters in an airport, off a lifeguard tower on a beach, off a low bridge over a creek. Geesh, just look up and you’re sure to find something…but safety first, make sure whatever you grab onto can hold your bodyweight 😉
Here’s the workout:
Set your timer for five sets of 1 min with a 10 second transition time. A gymboss timer works well for this.
Box jumps (or bench step ups)
Count your reps for each set and record (during the 5 second transition).
Rest 2 minutes between sets.
Repeat up to 3 times trying to match your reps from the first set.
This is a quick 15 minute workout, but trust me, it’s a tough one. I was totally toasted when I did it.
The next time out when I repeat the workout, I’ll try to beat the number of reps in each set. At least now I have a benchmark.
Now pull ups are a tough move. They’re one of those things that you either CAN do or you just CAN’T. I have some ways to help you achieve your pull up best, it’s not like you can ‘change’ your body weight, so a few tricks are in order. You can find them in my Challenge Workout program.
Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s been a competitive athlete all her life and has competed nationally in three sports. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna is in her late forties, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs.
We know what you’re thinking.
Everyone knows that whole wheat breads are the best and white bread is the worst. Where’s the news there?
Well, prepare to be surprised.
There’s good news for those who despise wheat bread … sourdough may be better.
A new study set to be published in the British Journal of Nutrition has actually blown the theory that we should all be making our sandwiches and toast out of whole wheat to pieces.
Professor Terry Graham, a carb scientist at the University of Guelph, examined how people respond to different types of bread after eating them for breakfast and lunch. The breads included were:
• Whole wheat
• Whole wheat with barley
• Sourdough white bread
All of the participants in the study were overweight men between 50 and 60 years old. Which bread was most beneficial?
After eating sourdough bread the men had the most positive body responses, including lower blood sugar levels. The worst bread turned out to be not white, but whole wheat. Whole-wheat bread caused spikes in blood sugar levels that continued until well after lunch. Even the whole wheat plus barley bread was worse than the white.
Why Might Sourdough be Healthier Than Whole Wheat?
Sourdough bread undergoes a fermentation process that may alter its starches, making them healthier. Whole wheat bread, meanwhile, undergoes a similar refining process as white bread. Its healthy components like wheat germ and bran are removed and only partially put back in, making whole-wheat bread far less healthy than most people assume it to be. In fact, many whole-wheat breads are still made with mostly white flour.
How to Identify Healthy Breads
Keep in mind that this study did not evaluate any breads made with whole grains, the all-star when it comes to healthy breads. Whole wheat and whole grain are two entirely different things.
Research is revealing that whole grains are the best choice when choosing your bread. To distinguish true whole-grain breads from imposters:
• Read the label. Whole-grain breads will say “100% whole grain.” You can also look for the 100% Whole Grain stamp.
• Pick them up. Bread made from whole grains will feel heavy and dense compared to refined-grain breads, which tend to be light, soft and fluffy.
• Consider grains other than wheat. Spelt, amaranth, rye and others are also used to make whole-grain breads that often have superior health benefits to wheat. A study published in the American Journal of Clinical Nutrition, for instance, found that wheat bread triggers a greater insulin response than rye bread.
With all of the carb-hating going on in recent years, this news will come as a welcome surprise to many Americans; this is one time when you really can have your “bread” and eat it to.
Courtesy of SxWise.com via www.altmanfitness.com