5 Quick and Efficient HIIT Workouts under 20 Minutes for Burning Fat and Building Muscle

5 Quick and Efficient HIIT Workouts under 20 Minutes for Burning Fat and Building Muscle

by | Jun 29, 2017 | Fitness

High-Intensity Interval Training (HIIT) is an effective and efficient way to stay fit. HIIT workouts involve short bursts of intense exercise followed by a short rest period, and they have been scientifically proven to help people burn fat, build muscle, and improve their overall fitness levels. HIIT workouts are perfect for busy people who don’t have a lot of time to spend in the gym because they can be completed in as little as 20 minutes.

Here are five HIIT workouts that are perfect for people who want to stay fit but don’t have a lot of time to devote to exercise:

  1. HIIT workouts, AMRAP, kettlebell, rowing machine, bodyweight exercises, tredmill sprint, HIIT kettlebell, HIIT bodyweight exercises, GIIT circuitAMRAP HIIT Workout The AMRAP HIIT workout is a circuit-based workout that targets all major muscle groups and keeps your heart rate elevated. To complete this workout, you will need to perform as many rounds as possible (AMRAP) of two bodyweight circuits in 10 minutes each. The first circuit includes mountain climbers, reverse/rear lunges, squat jumps or tuck jumps, plank jacks, and V-holds. The second circuit includes single leg deadlifts, bodyweight squats, forearm planks, YTIs, and butt kickers. Rest for 1-2 minutes after completing each circuit.
  2. Kettlebell HIIT Workout This HIIT workout requires kettlebells and a treadmill. Repeat five exercises listed for 10-15 reps or duration as fast as possible. Rest for 15-30 seconds before starting from the beginning again. The circuit includes burpees, kettlebell goblet squat with overhead press, two-handed kettlebell swing, the Heisman (lateral jump), and a 20-30 second all-out treadmill sprint.
  3. Rowing Machine HIIT Using a rowing machine, perform two different circuits. In Circuit 1, row for 150 meters, perform dumbbell military press for 12-15 reps, row another 150 meters, complete push-ups for 15-30 seconds, and row another 200 meters. Rest for 15-30 seconds between circuits and complete three to four rounds. Circuit 2 includes rowing for 100 meters, mountain climbers for 30 seconds, Romanian dumbbell or kettlebell deadlift for 15 reps, bodyweight squats or squat jumps for 15 reps, and burpees for 5-10 reps. Rest for 15-30 seconds before repeating the circuit for three to four rounds.
  4. Tabata HIIT Workout Tabata is a type of HIIT workout that involves performing an exercise for 20 seconds at maximum intensity followed by 10 seconds of rest. Repeat this cycle for eight rounds. You can choose any exercise you like for your Tabata workout, but some popular choices include burpees, jumping jacks, mountain climbers, and push-ups.
  5. Bodyweight HIIT Workout This HIIT workout requires no equipment, making it perfect for people who want to work out at home. The circuit includes jumping jacks, high knees, mountain climbers, push-ups, and plank jacks. Perform each exercise for 30 seconds with a 10-second rest period in between. Repeat the circuit for three to four rounds.

It’s important to warm up before starting any of these workouts to prevent injury. A good warm-up might include jogging in place, jumping jacks, or a few minutes of light cardio on a stationary bike or elliptical machine. Stretching after your workout can also help prevent muscle soreness and stiffness.

In addition to these HIIT workouts, it’s important to maintain a healthy diet to support your fitness goals. Eating a balanced diet with plenty of fruits, vegetables, lean protein, and healthy fats can help you maintain your energy levels and build muscle.

HIIT workouts are a great way to stay fit

How to Stay Lean with Nutritious Foods and Supplements: Tips from a Fitness Expert on Vancouver Island, Nanaimo

How to Stay Lean with Nutritious Foods and Supplements: Tips from a Fitness Expert on Vancouver Island, Nanaimo

by | May 25, 2017 | Nutrition

If you are looking to maintain a lean body, then you must focus on a healthy and well-balanced diet along with some essential supplements. As a fitness enthusiast and an instructor teaching 10-20 group classes a week, people often ask me what diet and supplements I follow to stay lean. So, I decided to share my experience with you all.

Diet for Maintaining a Lean Body

Supplements, lean body, protein, vitamin D, omega 3, CLA, chia seeds, apple cider vinegar, hemp seeds, spirulina, royal jelly, bee pollen, supplement lean bodyFirstly, let me tell you that I used to love sweets and indulged in them frequently, but with time, I realized that adding more protein to my diet helped to curb my sweet tooth. I see food as medicine and always choose foods that provide me with nourishment. Although I don’t restrict myself from any food groups, I make smart choices while consuming them. For instance, I avoid consuming unhealthy sugar and prefer energy balls or raw cakes that I prepare at home. I also ensure that the chips I consume are made from non-GMO potatoes and not flavored with lots of chemicals.

My family and I follow a vegetarian diet and mostly avoid gluten. The primary reason for this dietary preference is to reduce our carbon footprint on the planet. We also try to consume organic food as much as possible, grow some of our produce, and consume sauerkraut and alfalfa sprouts during winter.

Supplements for Maintaining a Lean Body

Along with a well-balanced diet, certain supplements can aid in maintaining a lean body. After trying various supplements, I have listed my top choices below in the order that I would invest in them.

  1. Whey protein or vegan protein sweetened only with stevia
  2. Multi-vitamins
  3. 3000-4000mg daily vitamin D
  4. Omega-3
  5. CLA
  6. Chia seeds; I soak 2 tbsps in water every night and mix them in my morning smoothies.
  7. Apple cider vinegar; I usually drink a full glass of water with apple cider vinegar first thing in the morning to help my body stay in an alkaline state.
  8. Hemp seeds
  9. Spirulina
  10. Royal jelly
  11. Bee pollen

While supplements can aid in maintaining a lean body, it’s essential to purchase quality products that are reasonably priced. I purchase most of my supplements from health food stores, Costco, and sometimes the Green Store, where you can find products at discounted prices. However, ensure that you check the expiration date before purchasing.

Final Thoughts

Maintaining a lean body is all about consistency and discipline. Following a well-balanced diet and incorporating essential supplements can undoubtedly help you achieve your fitness goals. But, you must also remember to move your body regularly, and it doesn’t have to be intense workouts. You can choose activities that you enjoy, like dancing, hiking, or swimming. And, if you have any questions or comments, don’t hesitate to reach out to me.

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Nourishing Your Body: Decreasing Inflammation and Aiding Weight Loss with Nutrient-Dense Foods

Nourishing Your Body: Decreasing Inflammation and Aiding Weight Loss with Nutrient-Dense Foods

by | May 18, 2017 | Nutrition

Nourishment to Decrease Body Inflammation And Aid Weight Loss

Nourishing, inflammation, nutrient-dense, nutrient dense food, nourishing body, decreasing inflammationAre you tired of relying on caffeine and sugar to get through the day? If so, it may be time to reconsider your eating habits. By consuming nutrient-dense foods, you can achieve sustainable energy levels that will prevent biological debt and reduce the risk of adrenal gland inflammation. Not only that, but choosing the right foods can also reduce body inflammation, aid weight loss, and enhance sports performance.

Biological Debt: Stimulation vs. Nourishment

Biological debt is a state of energy depletion that often results from consuming refined sugars or drinking stimulants like coffee. Stimulants provide a short-term energy “burst” that masks the symptoms of fatigue, but ultimately leads to fatigue and the desire for more stimulants. On the other hand, nourishment provides a steady supply of energy that can prevent biological debt and the need for stimulants.

Processed Foods and Artificial Stimulation

Processed foods and caffeinated beverages provide a quick boost of energy, but that energy is short-lived and unsustainable. In fact, excessive stimulation can lead to adrenal gland inflammation, which is linked to inflammation, increased fat storage, and a weakened immune response. Choosing nutrient-dense, whole foods over synthetic and processed ones can decrease dependence on stimulants and enhance muscle recovery.

Benefits of Choosing Alkaline-Forming Foods

Many highly refined foods increase acidity in the body, which in turn increases inflammation, contributes to body fat storage, and slows weight loss. To prevent high acidity, it’s important to consume more alkaline-forming foods, like those high in minerals. These foods can also reduce inflammation, which leads to greater efficiency of muscular contractions and less downtime required between training sessions.

Examples of alkaline-forming foods include broccoli, watermelon, apples, zucchini, hazelnuts, tomatoes, cherries, cauliflower, potatoes, apricots, carrots, celery, bananas, spinach, and raisins. Incorporating these foods into your diet can improve mobility and increase peak muscle contraction strength, allowing you to lift heavier weight and build muscle in less time.

In conclusion, choosing nutrient-dense, whole foods over synthetic and processed ones can lead to sustainable energy levels, decreased dependence on stimulants, and reduced risk of adrenal gland inflammation. Additionally, consuming more alkaline-forming foods can reduce body inflammation, aid weight loss, and enhance sports performance. By incorporating these changes into your eating habits, you can achieve better overall health and fitness.

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Mastering Food Labels: A Guide to Analyzing Ingredients for Better Health and Fitness

Mastering Food Labels: A Guide to Analyzing Ingredients for Better Health and Fitness

by | May 11, 2017 | Nutrition

Food labels, ingredients, analyzing, guide, guide nutritionEating a healthy and well-balanced diet is essential for maintaining good health and achieving fitness goals. However, when it comes to choosing healthy food options, the ability to evaluate the ingredient list is equally important as analyzing the nutritional facts label. This is because food companies often label a food as “healthy” based on one or two components of the label, such as “high-protein” or “low-fat,” while the ingredients list might tell a different story. Furthermore, preservatives, stabilizers, sweeteners, and added flavors used in many packaged foods may contain dangerous substances that can harm your health in the long run.

The first step towards healthy eating is to learn how to read food labels. On all packaged foods, ingredients are listed in descending order of proportion of weight. This means that ingredients closest to the end of the list are present in the smallest quantities. As a general rule, the fewer ingredients on the food label, the better the food choice.

There are several ingredients that you should avoid while buying packaged foods. These ingredients are often harmful to health and can have long-term effects. Some of the ingredients to avoid include:

  1. Trans Fat: Look for the words “hydrogenated” and/or “fractionated”. Nearly all fast foods, baked goods, many packaged crackers, and margarines contain trans fats. Even on a label, if one serving size of food contains less than 0.5 grams of trans fats, the manufacturer can claim it to be trans fat-free. However, this does not mean that the food is entirely free of trans fats.
  2. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene): These additives are often found in breakfast cereals, chips, gum, and even vegetable oil to maintain freshness. Some animal studies reveal that BHA and BHT may cause cancer.
  3. Food Coloring: Any brightly colored packaged food is likely to contain food coloring. Some ingredients to be aware of are: Brilliant Blue FCFC, often found in beverages, candy, cereal, etc.; Indigotine (beverages, candy); Erythrosine (cherries in fruit cocktail, candy); Brilliant Yellow FCF (sausages, candy, gelatin desserts). Be aware that the label may only read “color,” but one of the above is likely used. Studies indicate these artificial dyes can lead to cancer of the thyroid, adrenal glands, kidneys, and brain. These substances are also believed to worsen hyperactivity symptoms in sensitive children.
  4. Natural and Artificial Flavors: Both terms are unfavorable. While natural flavoring sounds “natural,” it is not. Title 21, Section 101, part 22 of the Code of Federal Regulations defines natural flavorings and flavors as follows: The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, eating, or enzymolysis, which contains the flavoring constituents derived from a spice, fruit, or fruit juice, vegetable, or vegetable juice, edible yeast, herb, bark, bud, root, leaf, or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional. Artificial flavors are synthetic, lab-made chemicals that mimic the taste of natural flavors. Both natural and artificial flavors may contain harmful chemicals, so it’s best to avoid them.
  5. Artificial Sweeteners (aspartame, sucralose, acesulfame potassium, etc.): Individuals who are attempting to lose weight may rely on artificial sweeteners to replace the calories found in sugar. Artificial sweeteners are prevalent in many packaged foods and drinks. There are a number of reasons to eliminate artificial sweeteners from the diet, including they may contribute to cancers, some individuals may experience blurry vision, GI distress, and migraine headaches. As well, a study conducted at Purdue University showed that rats whose diets contained artificial sweeteners appeared to experience a physiological connection between sweet tastes and calories, which drove them to overeat.
  • Sodium Nitrate (becoming nitrite):  This additive is found in processed meats such as bacon, ham, and hot dogs. It is used as a preservative and for colouring, giving some processed meats a reddish colour that would otherwise appear grey. This ingredient can cause the formation of nitrosamines, which are cancer causing chemicals. Sodium nitrate has also been shown to increase the incidence of migraines.
  • Sugar:  Food manufacturers know that many people are trying to reduce their consumption of added sugar. To market their products, they often manipulate the reality of the sugar profile in their products. For examples, they may use multiple sources of sugar in one food product to give the appearance of less sugar overall (e.g. high fructose corn syrup, brown rice syrup, honey, molasses, brown sugar, corn syrup, dextrose, glucose, invert sugar, malt, maltodextrin, and maltose).
  • Vegetable Oils:  All processed oils used in pre-packaged, processed foods should be avoided. The polyunsaturated oils used in packaged foods are highly processed and may cause more cardiovascular and bodily harm than the saturated fats they replaced.

Portion Control

Portion control is second to food choice in importance when the goal is weight loss. Although detailed calorie counting is not necessary for most clients to see progress with weight loss, familiarizing themselves with reasonable portion sizes will be critical for success. The following table provides easy visual reminders of various portion sizes:

  • 1 cup = 250 ml or fist or baseball
  • 1/2 cup = 125 lm or cupped hand or half baseball
  • 3 ounces = 85 grammes or palm of hand or deck of cards
  • 1 tablespoon = 15 ml or thumb or half gold ball
  • 1 teaspoon = 5 ml or tip of thumb or postage stamp

A simple solution to eating less and helping you on your weight loss journey is as simple a picking a smaller plate when you eat.

The Power of Mindfulness: Improving Your Mental and Physical Health

The Power of Mindfulness: Improving Your Mental and Physical Health

by | Apr 27, 2017 | news

The Power of Mindfulness for Improving Mental and Physical Health

stress reduction, anxiety management, mindful eating, emotional well-being, self-awarenessMindfulness is a practice that can have profound effects on both mental and physical health. By being fully present in the moment, without judgement or distraction, mindfulness can help reduce stress, increase self-awareness, and cultivate a more peaceful and balanced life. In this article, we will explore the many benefits of mindfulness, including improved focus and concentration, better stress management, mindful eating, and enhanced emotional well-being. We will also discuss different ways to practice mindfulness and how you can incorporate it into your daily routine. If you’re looking for a way to improve your overall health and well-being, mindfulness may be just what you need.

Mindfulness is a powerful tool for improving mental and physical health. It is a practice of being fully present and engaged in the moment, without judgement or distraction. In today’s fast-paced world, mindfulness can be an effective way to reduce stress, increase self-awareness, and cultivate a more peaceful and balanced life.

One of the key benefits of mindfulness is improved focus and concentration. By training your mind to be present in the moment, you can develop a greater ability to stay focused on tasks and goals. This can be particularly useful for people who struggle with attention deficits, or for those who need to be productive in their work or personal life.

Mindfulness can also be an effective way to manage stress and anxiety. By being present and non-judgmental of your thoughts and feelings, you can learn to accept them without becoming overwhelmed or reactive. This can lead to a greater sense of calm and peace, even in the face of difficult or challenging situations.

Another way that mindfulness can improve health is through mindful eating. By paying attention to the sensory experience of eating, including taste, texture, and smell, you can develop a greater appreciation for food and make healthier choices. Mindful eating can also help prevent overeating, as you learn to tune in to your body’s hunger and fullness cues.

In addition to improving physical health, mindfulness can also enhance emotional well-being. It can help you develop greater empathy and compassion for others, as well as for yourself. This can lead to deeper and more meaningful relationships, as well as a greater sense of connection to others.

There are many different ways to practice mindfulness, including meditation, yoga, and breathing exercises. The key is to find a practice that resonates with you and to make it a regular part of your routine. With consistent practice, mindfulness can become a natural and effortless part of your daily life.

For those living in the Vancouver Island area, there are many opportunities to explore mindfulness and its benefits. Nanaimo is home to a variety of yoga and meditation studios, as well as wellness centers that offer classes and workshops on mindfulness and related practices. Whether you are new to mindfulness or have been practicing for years, there are many resources available to support your journey.

In conclusion, mindfulness is a powerful tool for improving health and well-being. Whether you are looking to reduce stress, improve focus, or cultivate greater self-awareness, there are many benefits to incorporating mindfulness into your daily life. By practicing mindfulness regularly, you can develop a greater sense of calm, clarity, and connection to yourself and others.