The Day Exercise Saved My Life

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The Day Exercise Saved My Life – by Tammy Zubasic

Some people go through life without any weight issues until they hit their 30’s or 40’s. Others, like myself, have struggled their whole life.

Like many people, I found myself putting everyone else first. I did not take care of myself which ended up with finding myself about 100 lbs overweight. I didn’t feel good about myself, I was tired all the time and I was embarrassed about how I looked.

I started walking, then jogging, then running and dropped a nice amount of weight. But it seemed like those last twenty pounds would not come off no matter how far I ran or how little I was eating. I struggled for a year or so with this battle until I decided to try a personal trainer. I started with strength training sessions and even though I didn’t change anything else, the weight started coming off again!!

Long story short, I realized that I was using the wrong tool for weight loss. The typical approach to weight loss is lots of cardio. But the running, jogging, spinning and walking is not the most effective tool to lose weight. Don’t get me wrong – I still enjoy my runs as it provides many benefits. It improves cardiovascular endurance, clears my mind and feels great on a beautiful day but effective and efficient weight loss is not one of them.

Today, after numerous certifications, books, conferences, and first hand experiences, I know that weight loss is achieved by:
1) nutrition, nutrition, nutrition (yes it is that important)
2) 2-3 strength-training workouts a week
3) 10,000 steps a day (walking, jogging, biking) you need activity every day that gets you moving.

I had this all figured out and was enjoying being the healthiest I have ever been when that day came that changed my life.

Without boring you with all the details, I found myself lying on a hospital bed after a complication with a routine surgery, bleeding out and fighting for my life. I don’t remember much about the next next days I spent in the Critical Care unit, but luckily I pulled through and recovered.

Afterwards when I talked with the surgeon he told me that I was a very lucky girl. He explained that because I was very active and in good shape it increased my odds of survival. All my organs had shut down as a result of the sudden and major blood loss. They stopped the bleeding, gave me a transfusion but many times the organs will not start working again.

That’s when the light bulb came on. All of my attention and focus had been on losing weight and looking better. I would look in the mirror and beat myself up over not losing those last five pounds. Looking better was all I was focused on. But the truth is, exercise had saved my life by making my body strong enough to pull through.

You never think these things will happen to you. Fitness is not something to start tomorrow or when you’re not so busy, or when the kids get older. Your health is the most important thing ever given to you in life. but there are no guarantees! The laundry, house-cleaning, running the kids around, putting in extra hours at work to make more money doesn’t mean a thing if you are not here to enjoy it. Putting aside a couple hours each week out of the 168 available to each of us is a small price to pay for a long healthy life.

Fitness is about more than losing weight and looking good. Someday it might be the deciding factor between exiting this world leaving your family and kids behind versus being there for them in the years to come.

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Recipe of the Week – Slow Cooker Chicken Taco Soup

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Put everything in the crock pot, get on with your day, and come home to a delicious meal of Chicken Taco Soup.

Ingredients
1 onion, chopped
1 (16 ounce) can chili beans
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn, drained
1 (8 ounce) can tomato sauce
1 (12 fluid ounce) can or bottle beer
2 (10 ounce) cans diced tomatoes with green chilies, undrained
1 (1.25 ounce) package taco seasoning
3 whole skinless, boneless chicken breasts
1 (8 ounce) package shredded Cheddar cheese (optional)
sour cream (optional)
crushed tortilla chips (optional)

Directions
Place the onion, chili beans, black beans, corn, tomato sauce, beer, and diced
tomatoes in a slow cooker. Add taco seasoning, and stir to blend. Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients. Set slow cooker for low heat, cover, and cook for 5 hours.

Remove chicken breasts from the soup, and allow to cool long enough to be handled. Stir the shredded chicken back into the soup, and continue cooking for 2 hours. Serve topped with shredded Cheddar cheese, a dollop of sour cream, and crushed tortilla chips, if desired.

Recipe Source: http://allrecipes.com/recipe/70343/slow-cooker-chicken-taco-soup/print/?recipeType=Recipe&servings=8

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Exercise of the Week – Kettlebell Swing

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Build a lean, toned, tight, sexy body with the Kettlebell Swing.

How to do it:
Place a kettlebell on the ground about 2 feet in front of you. Hinge at the hips and grab the kettlebell. Snap the kettlebell back through your legs, like it was a football. Then, powerfully snap your hips back forward to lift the kettlebell using your hips to return to a standing position. Guide the kettlebell back down through your legs, thinking of catching it with your hips, and repeat for your next reps. Always keep your hands close to your body when the kettlebell is back between your legs, and always keep your back flat.

Try 20 Swings on the minute for short 10 minute workout. Simply set a timer to beep every minute. On the beep do 20 reps, then rest until the next beep.

Why it works:
The Kettlebell Swing targets the hips, lower and upper back, and will give you a nice backside.

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Exercise of the Week – Kettlebell Overhead Press

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Exercise of the Week – Kettlebell Overhead Press

Increase your upper body strength with the Kettlebell Overhead Press.

How to do it:
Grab a kettlebell and clean it to your shoulder. Stand with feet hip width apart. Press overhead without arching back. Pulling the kettlebell back down into your body under control and keep your butt tight. Repeat for 8-12 reps, then do the other side.

What it targets:
Shoulders, Arms, and Core.

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Prime Your Fitness With Primitive Movements

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Fitness is more than being a certain dress size, or lifting a certain amount of weight. Fitness is ability to perform movement throughout your life.

Fitness gives you the ability to get up and down off of the floor and play with your grandkids.

The ability to get up and down from the floor is highly correlated to health and physical fitness as your age. Once you lose the ability to get up and down from the floor your health and fitness begins to rapidly decline.

You have to be able to get up and down from the floor.

Movement patterns, such as bear crawls, inch worms, and other floor based primitive movements are the missing component t to many fitness programs and tis he future of fitness.

The following is a short circuit you can do any time, whether at home or in the gym to improve and maintain your most basic movement pattern: crawling.

– Bear Crawl – 10 yards forward, 10 yards backward, get on hands and knees, lift knees one inch from floor and crawl keeping back flat.

– Get Back Up – lay down on your back and then get back up five times.

– Inch Worm – touch your toes and walk hands out to a push up position, then keeping legs straight walk your feet back up to your hands, repeat 5 times.

If you use it, you will never lose it.

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Recipe of the Week – Minestrone Soup

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Warm up with this delicious bowl of soup.

Ingredients

  • 1 clove of garlic
  • 1 red onion
  • 2 carrots
  • 2 sticks of celery
  • 1 courgette
  • 1 small leek
  • 1 large potato
  • 1 x 400 g tin of cannellini beans
  • 2 rashers of higher-welfare smoked streaky bacon
  • olive oil
  • ½ teaspoon dried oregano
  • 1 fresh bay leaf
  • 2 x 400 g tins of plum tomatoes
  • 1 litre organic vegetable stock
  • 1 large seasonal greens, such as savoy cabbage, curly kale, chard
  • 100 g wholemeal pasta
  • ½ a bunch of fresh basil , optional
  • Parmesan cheese

Directions

  1. Peel and finely chop the garlic and onion. Trim and roughly chop the carrots, celery and courgette, then add the vegetables to a large bowl.
  2. Cut the ends off the leek, quarter it lengthways, wash it under running water, then cut into 1cm slices. Add to the bowl.
  3. Scrub and dice the potato. Drain the cannellini beans, then set aside.
  4. Finely slice the bacon.
  5. Heat 2 tablespoons of oil in a large saucepan over a medium heat. Add the bacon and fry gently for 2 minutes, or until golden.
  6. Add the garlic, onion, carrots, celery, courgette, leek, oregano and bay and cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.
  7. Add the potato, cannellini beans and plum tomatoes, then pour in the vegetable stock. Stir well, breaking up the tomatoes with the back of a spoon.
  8. Cover with a lid and bring everything slowly to the boil, then simmer for about 30 minutes, or until the potato is cooked through. Meanwhile…
  9. Remove and discard any tough stalks bits from the greens, then roughly chop.
  10. Using a rolling pin, bash the pasta into pieces while it’s still in the packet or wrap in a clean tea towel.
  11. To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it’s done.
  12. Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it.
  13. Try some just before the time is up to make sure you cook it perfectly.
  14. Add a splash more stock or water to loosen, if needed.
  15. Pick over the basil leaves (if using) and stir through.
  16. Season to taste with sea salt and black pepper, then serve with a grating of Parmesan and a slice of wholemeal bread, if you like

Recipe Source: http://www.jamieoliver.com/recipes/vegetables-recipes/minestrone-soup/

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If It Sounds Too Good To Be True…

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If It Sounds To Good To Be True….

Written by: Tammy Zubasic

Right now, about 40% of people in the United States are making resolutions to lose weight and get into shape for 2017. Sadly, only about 8% will achieve that goal. Why such a high failure rate?

The television will soon be riddled with commercials and infomercials, featuring celebrity trainers pushing the newest piece of exercise equipment, while showing a beautiful young man or woman scantily clad, leading the viewer to believe that all they need is this piece of equipment or THEIR newest exercise DVD program to look like the model in the commercial. These companies prey on the hope of people looking for help and make a ton of money doing it. If it was that simple everyone would be in great shape.

Weight loss is very simple, but also the one of the most difficult things to do. There is information overload everywhere about how to get there. Calories in, calories out is the answer. Cardio is the answer. Lifting weights is the answer. Yoga, pilates, barre or Zumba is the answer. Everyone has their opinion. So what is the real truth?

The most important thing you can do is make sure the majority of calories you eat come from whole, unprocessed, natural foods. No fast food, nothing out of a box, or that has a long shelf life.

Next, watch your portions. A serving of protein, should be about the size of your palm. Carbohydrates about the size of your fist, and healthy fats about the size of your thumb are all good places to start.

Everyone is different. We all have different metabolisms, genetics and DNA. I have been in this business for a long time and have seen many people work very hard and have to fight blood, sweat and tears for every pound. For some the pounds seem to melt off. Unfortunately we are not all on an equal playing field. It takes time, consistency, and patience; with a lot of trial and error to figure out what works for you.

Depending on how much time you have per week, get in at least two weight training sessions, and one to two high intensity interval workouts.

Walk as much as possible. Getting 30 minutes a day is a great place to start. It does not have to be 30 consecutive minutes. It can be broken up into several 10-minute walks if that fits better into your schedule.

There is no magic food, pill or workout that gets you quick results. Don’t fall victim to their lies. It takes hard work and discipline. The best workout is the one you look forward to. The ones you enjoy and will actually stick with. Eat clean 80% of the time and splurge in moderation. Being fit and healthy does not have to be boring. Life is too short not to enjoy it sometimes.

As my favorite t-shirt says, No great story ever started with salad 😉

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Five Feats Of Strength You Need To Be Able To Perform

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Fitness provides us with the ability to live active lives. It allows us to have more experiences. And it keeps our bodies young.

Here are five fitness tests you should be able to perform.

#1. Broad Jump your height. The broad jump demonstrates lower body power and the ability to move quickly and explosively, one of the first things to go as we age. The broad jump also demonstrates our ability to decelerate and absorb force with control, something that protects our bodies from injury.

#2. Deadlift 1.5 times your body weight for five reps. A total body exercise demonstrating leg strength, grip strength, and core and shoulder stability. Being able to lift something from the floor and then put it back down with control plays a major role in staying healthy and avoiding injury.

#3. Pull Ups. Men 5+ reps, Women 3+ reps. This is ultimate test of  strength to bodyweight ratio, and helps determine if you are carrying too much extra weight.

#4. Push Ups. Men 25+ reps, Women 15+ reps. Don’t tell me how much you can bench press until you can at least hit those numbers. It is surprising how many guys can bench 300 plus pounds, but can’t do 25 good push ups.

#5. Carry half your body weight in each hand for 40 yards. Grab two kettlebells or dumbbells each weighing half of your body weight and perform a farmer’s walk. This will demonstrate your real life, total-body, functional strength.

Test yourself. How do you measure up? If you are not able to get one or two, or even any of them, don’t get down on yourself. These are just benchmarks to give you and idea of how strong you are and where you have room to improve.

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Exercise of the Week – Goblet Squat

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Tone and tighten you butt, legs, and core with this weeks exercise of the week the Kettlebell Goblet Squat.

Why it works?
There is no better exercise for your lower body than squats. By using a kettlebell goblet variation you will place less stress on your back and force your abs to work more.

How to do it:
Grab a kettlebell by the horns (sides of the handle). Place feet slightly wider than hips with toes turned out slightly. Push hips back and sit down between your feet. Stand back up by pushing the floor away from you through your heels. Keep your back flat and chest up at all times.

Add a couple sets of 8-12 reps to your next workout.

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Recipe of the Week – Rustic Cabbage Soup

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Try a bowl of this hot cabbage soup this winter. The beans and potatoes make work as a hearty meal, or you can enjoy the soup as a side.

Ingredients:
1 
tablespoon extra virgin olive oil
1 
pinch salt
pepper, to taste
1⁄2
lb potato, skin on, cut into 1/4-inch pieces (I like the red skinned ones.)
4 
garlic cloves, chopped
1⁄2
large yellow onion, thinly sliced
5 
cups stock, can use broth (your choice)
1 1⁄2
cups white beans (precooked or canned)
1⁄2
medium sized cabbage, cored and sliced into 1/4-inch 1/4 inch ribbons
pass a good quality olive oil, for drizzling and parmesan cheese

Directions:
1. Warm the olive oil in a large thick-bottomed pot over medium-high heat. Stir in the salt and potatoes.

2. Cover and cook until they are a bit tender and starting to brown a little bit for about 5 minutes. It’s ok to uncover to stir a couple of times.

3. Stir in the garlic and onion and cook for a few minutes until the cabbage softens up a little bit.

4. Add the stock and the beans and bring the pot to simmer.

5. Stir in the cabbage and cook for another couple of minutes, or until the cabbage softens up a bit.

6. Now, adjust the seasonings; getting the seasonings right is important or your soup will taste flat.

Source: http://www.food.com/recipe/rustic-cabbage-soup-356103

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