Woman Drinks Almost a Gallon Of Water Every Day, And The Final Picture Results Are Shocking!



Sufficient daily water intake is vital for virtually every function within our bodies yet fewer than one in five of us drinks enough. Read on to see the results of this experiment.

Sarah Smith is a 42 year old mother of two young kids in the UK. She, like many others, openly admitted to not drinking the recommended 2 to 3 liters of water daily. She suffered from poor and sluggish indigestion and regular headaches. Following consultations with medical professionals for both issues she decided to take heed of the advice given – in both cases she had been told that she needed to up her intake of water. She decided to document and photograph what happened in a self imposed experiment whereby she would drink 3 liters, just over 5 pints, of water per day, every day for an entire month and see if she could feel any benefits. At the outset Sarah took a long hard look at her face noting that “I am 42, but have to admit I look more like 52 in this picture, which is shocking. There are dark shadows under and around my eyes, which make me look exhausted, a profusion of wrinkles and strange reddish blotches, and my skin lacks any lustre. It looks dead….even my lips look shrivelled.” She spread the water out during the day aiming to drink a big jug of water in the morning, another in the afternoon with a third in the evening. At the end of the first week she had already noticed that her bowel function was improved and her urine was virtually clear as the water was flushing out her previously dehydrated poorly functioning kidneys. She noticed sudden skin breakouts, which were a result of the toxins being eliminated from throughout her body. However her headaches were already gone and her previous joint stiffness first thing in the morning was vastly improved. Water is vital for lubricating the joints. Week two saw an improvement in her skin tone and general complexion although she noted that her eyes were still wrinkled but said “they look less crepey and shadowy than before”. She also had a visibly flatter stomach and her smart husband paid her the ultimate compliment by noting that her cellulite had vanished! Significantly she had another week headache free. On to week three when Sarah was happy to find that her eye wrinkles and dark circles had all but disappeared and her skin was plumper and healthier looking. She noted that she was actually eating less by this stage as she had fallen into the common trap of reading signals from her stomach as being hunger pangs whereas they were actually thirst pangs. Research has shown that 37 per cent of people actually mistake thirst signals for hunger signals. The plentiful water had now stopped her from continually falling into that unhealthy trap. So what about the end of week four? Sarah said “I genuinely can’t believe the difference in my face. I look like a different woman. The dark shadows around my eyes have all but disappeared and the blotches have gone. My skin is almost as dewy as it was when I was a child. The transformation is nothing short of remarkable.” She was leaner, fitter and nobody can deny the astonishing change to her appearance. She changed nothing else in her daily routine apart from the water intake. Here are the before and after photographs:



To those already of you already converted to drinking enough water these results will merely confirm what you already know, but to anyone who is guilty of not doing so, will this persuade you to try this for yourself ?

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MYTH: You Have to Go to a Gym to Get in Shape

Do you think you need a fancy home gym or expensive gym membership to get in shape? Think again!

The Truth: You don’t need a fancy home gym or an expensive gym membership to get in shape or lose weight. There are tons of free or low-cost ways to reach your goals!

As a trainer, I’ve heard every excuse for why people don’t exercise. One of the biggest reasons I hear is: “I can’t afford a gym membership.” I’m so sick of hearing that one — mainly because whether or not you belong to a gym is totally irrelevant! There are so many ways you can stay active, burn calories, and lose weight without an expensive gym membership. In fact, most of my workouts rely very little on equipment — and you’ve seen proof of the results. Not sure where to begin? Try these suggestions to work out on the cheap.

Look for free or discounted classes. Take advantage of free classes, personal training, and gym trials in your community, school, or workplace. You can sign up for notifications from local gyms, fitness studios, recreation centers, libraries, and fitness Web sites to stay informed. At home, get creative — strength train with water jugs or soup cans as free weights, use a wall for resistance to modify exercises like squats, or use your stairs! 

Invest in low-cost options. There are many affordable tools that can help you get started with your fitness regimen. Borrow workout DVDs, fitness books, or magazines from the library. Look for ones that offer beginner, intermediate, and advanced options, so you can continue to build on the basics.  You could also invest in inexpensive fitness equipment like dumbbells, jump ropes, exercise balls, and resistance bands.  The key is to choose valuable tools that you can rely on and build upon.

Take your workout outside. Maybe your idea of working out — say, running on the treadmill — is the last thing you ever want to do. Don’t give up all hope of getting in shape — your choices aren’t limited to cardio machines indoors. Get outside when the weather permits. Look online to map out a new hiking or biking trail, try new exercises from my free mobile app or a free couch-to-5k app on your smartphone, or go swimming at a local pool. Check with your local community colleges, city, or town too: They often offer open swimming times or use of basketball or tennis courts.

The Bottom Line: You don’t need a gym membership to get in shape. Find what works for you, invest in a few inexpensive tools that you can reuse over and over, and don’t be afraid to try new ways to stay in shape. No more excuses. Now, get moving!

Feel the Burn! 7 Ways to Work Your Body With Squats

Feel the Burn! 7 Ways to Work Your Body With Squats

Squats — you love ’em, you hate ’em, or you love to hate ’em. In any case, they are a simple, effective, and versatile move to have in your workout arsenal. Squats work your entire lower body: calves, hamstrings, glutes, quads, and lower back. They help prevent injuries caused by imbalance or overuse, and they also help with your balance. Whether you are new to the squat world or are bored with your normal workout, here are seven squat variations to add to your routine.


Mastering the Basic Squat

Best Leafy Green Vegetables


Best Leafy Green Vegetables 

Everyone knows that you need to eat your vegetables, especially the dark green leafy ones. Green leafy vegetables are very nutrient-dense and incredibly healthy. They are a vital source of antioxidants that are very beneficial to providing weight loss help.  The U.S. Department of Agriculture recommends that adults consume at least three cups of dark green vegetables each week.

People have often known how nutritious leafy greens are, but still choose to exclude them from their diet. However, if everyone truly understood the powerful capabilities of vegetables, nobody would go without them.

Greens are the Number One food you can eat regularly to help improve your health and boost weight loss.  This is because leafy vegetables are full of fiber along with vitamins, minerals, and plant-based substances that help protect you from heart disease, diabetes, and even cancer.  Many of the vegetables listed below even help stall the aging process.

Even so, Americans are not eating as many vegetables each day as dietary experts recommend.  Here are some of the TOP Green Leafy Vegetables you should try hard to get into as many of your meals as you can stand.  If you put just a little thought into it, you can sneek these items in many dishes without ever being able to taste or notice them.

Top Leafy Greens


Known as one of the healthiest vegetables on the planet.  This nutrition powerhouse offers everything you want in a leafy green, and takes a first-place ranking. It’s an excellent source of vitamins A, C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium.  Kale’s ruffle-edged leaves may range in color from cream to purple to black depending on the variety.

Nutritional Info:  (One cup) 70 calories, 0g fat, 4g protein, 10g carbs, 5 g fiber,

Benefits:  Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K and sulphur-containing phytonutrients.  Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits.

Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.  Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.


Collard Greens:

Are similar in nutrition to kale & cabbage and have become indispensable of healthcare industry. But they have a heartier and chewier texture and a stronger cabbage-like taste.  They are an under-appreciated vegetable and most people don’t know about them.  They’re also popular with the raw food movement because the wide leaves are used as a wrapper instead of tortillas or bread.

Nutritional Info:  (One Cup) 25 calories, 0g fat, 2g protein, 5g carbs, 3g fiber

Benefits:  Collard green leaves are laden with fiber which minimizes the severity of LDL “Bad” cholesterol in blood. Collard Greens can be eaten regularly to build up excellent resistance power in the body to control the onset of colon cancer, acute bowel disorder problems and hemorrhoid disorder. Colon cancer is destructive and it disrupts the digestive track and other organs in the abdominal section.  It helps people steer clear of free radicals and different type of infections.

Collard leaves perform as an anti-oxidant to purify the body, and this detoxification is done well if an individual eats collard greens on regular basis.  These vegetables contain vitamin K and other minerals, ensuring better bone development, formation of healthy cells and to some extent it reduces the severity of Alzheimer which damages the neural system. It also minimizes the destructive impact on human brain.  At the same time, it increases the physical stamina and energy greatly.


Turnip Greens:

If you buy turnips with the tops on, you get two vegetables in one.  Turnip leaves are another Southern favorite are considered a delicacy.  More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium.  Turnip greens leafy, green tops, have grown in popularity across the rest of the United States thanks to their assertive flavor and hearty nutritional profile. When you’re buying turnip greens, choose ones with consistent color, crisp leaves and slender stems.

Nutritional Info:  (One Cup) 20 calories, .1g fat 1.2g of protein, 4.4g of carbohydrates and 3.5g fiber

Benefits:  One of the most notable nutrients present in a serving of turnip greens is vitamin A, which acts as an antioxidant in your body and promotes healthy eyesight,and preventing certain age-related eye disorders. Eating vitamin A-rich foods help your body target and get rid of toxins and free radicals that can contribute to cancer.  Another important nutrient present is iron because it is responsible for the formation and development of healthy red blood cells, which ensure that enough oxygen is circulated throughout your body. An iron deficiency can also lead to anemia, (low red blood cell count) and can cause fatigue, pale skin and breathlessness.

Turnip greens provide calcium which is good for your bones and teeth, and a diet high in calcium may prevent softening of the bones, bone fractures and osteoporosis.  A 1-cup serving of turnip greens provides 32 mg of magnesium that helps your body absorb and use calcium. The same serving of turnip greens also contains 5 g of fiber and 1.6 g of protein.  Turnip greens also supply potassium, vitamin C and vitamin K.  An adult needs 1000 mg of calcium each day, and a 1-cup serving of cooked turnip greens will add 197 mg.


Swiss Chard:

With red stems, stalks, and veins on its leaves, has a beet-like taste and soft texture that’s perfect for sauteeing.  Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard is a good source of vitamins A and C.

Nutritional Info:  (One Cup) 7 calories, 0.7 protein, 0.07 fat, 0.6 fiber and 1.4 g carbs. 

Benefits:  One cup of cooked leaves of Swiss Chard has enough calcium to support healthy bones and prevent osteoporosis. When added with vitamin K1, it plays a great role in preventing excessive action by the cells that break down bone. Swiss chard is full of antioxidants along with vitamin K; vitamin C and vitamin A.   It is loaded with antioxidants and helps to prevent and treat coronary artery disease and various other diseases.  It helps to prevent inflammation, contains the daily recommended content of potassium, which helps to maintain the level of blood sugar, along with containing high amount of fiber content that helps to reduce blood cholesterol.

Swiss chard maintains proper heart health with it’s stores of vitamin K and helps to maintain clotting of normal blood. Presence of magnesium content helps to deal with various cardiovascular diseases, and as a helps to deal with hypertension.  Swiss chard is good for skin maintenance and skin health, by boosting skin glow. Presence of vitamin A along with vitamin C plays a great role in the production of collagen, providing skin health and prevention of acne.

Vitamin A and vitamin C are essential to stimulate and improve the immune system.  The vitamin A in Swiss chard also helps to protect your eyes against macular degeneration and is useful for people suffering for anaemia, because of it’s iron content. The leafy vegetable also houses B complex vitamins, which helps to cure tiredness and depression, while it prevents Alzheimer’s, various types of cancer, controls diabetes.



Is one of the most nutritious foods available, as it is low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.  It’s packed with vitamins A and C, as well as folate.  And because heat reduces the green’s oxalate content, freeing up its dietary calcium, meaning cooked spinach gives you more nutrition than raw, but is excellent eaten raw in salads. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.

Nutritional Info: (One Cup) 7 calories, 0.12g Fat, 0.86g Protein, 1.09g Carbs., 4.3 Fiber

Benefits:  Containing more than a dozen individual flavonoid compounds, which work together as cancer-fighting antioxidants. These elements neutralize free radicals in the body.  It is an excellent promoter of cardiovascular health because the antioxidant properties (water-soluble in the form of vitamin C and fat-soluble beta-carotene) work together to prevent the harmful oxidation of cholesterol. Oxidized cholesterol is a danger to the heart and arteries.  Magnesium in spinach works toward healthy blood pressure levels as well.

Spinach also contains a carotenoid that makes prostate cancers destroy themselves.   This same carotenoid, after being changed by the intestines, prevents prostrate cancer from reproducing itself.  Spinach also contains kaempferol, a strong antioxidant that prevents the formation of cancerous cells.  Women who have a high intake of this flavonoid show a reduced risk of ovarian cancer.  

Spinach protects your brain function from premature aging and slows old age related effects on your metal capabilities.  This is accomplished by preventing the harmful effects of oxidation on your brain.  Those who eat a vegetables in quantity, especially those of the leafy green variety, experience a decrease in brain function loss.


Mustard Greens: 

Similar nutrition profile to turnip greens and collards, mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking.

Nutritional Info: (One Cup) 15 Calories, 0.1 g Fat , 1.5g Protein, 2.7 g Carbs., 1.8g Fiber

Benefits:  Mustard greens are very helpful in reducing the risk of certain types of cancers such as bladder, breast, colon, lung, prostate, and ovarian cancer.  The high amount of fiber, folate and antioxidants help to remove free radicals from the body.  Mustard greens and cruciferous vegetables boost the detoxification activities, flush out the toxins from the body and reduce the chances of developing cancers.  They promote heart health by lowering cholesterol.  Folate in mustard greens also plays an important part in keeping the heart healthy. They even contain a small amount of glucoraphanin which provides important anti-inflammatory benefits and reduce the unwanted inflammation.

Mustard greens are very good for the smokers.  They help to prevent the lung inflammation and reduce the chances of emphysema. Carcinogen in cigarette smoke is responsible for Vitamin A deficiency.  Mustard greens are great source of Vitamin A and that’s why they are so important for the people who smoke regularly.  High in Vitamin C and magnesium, these are good to cure asthma as they help lungs to stay relaxed and avoid any constriction.  Magnesium also helps to regulate and control blood pressure levels. They are also good in the prevention of certain menopausal symptoms.


Is a veritable goldmine of nutrition. It is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. It’s stalks and florets add both crunch and color to stir-fries.

Nutritional Info:  (One Cup) 30 Calories, 0g Fat, 2g Protein, 6g Carbs., 2g Fiber

Benefits:  Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.  Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.  One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals.  Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Broccoli is helpful in repairing skin damage and helps the skin to detoxify and repair itself.  It’s vitamin C is an effective antihistamine for easing the discomfort of the common cold.  Also, one cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

The B6 and folate in broccoli reduces the risk of atherosclerosis, heart attack, and stroke.  Broccoli contains a powerful antioxidant compound and anti-carcinogen that will not only hinder the growth of breast, cervical and prostate cancer, but it boosts liver function. It contains lutein which can slow down, or prevent the thickening of arteries in the human body, helping fight against heart disease and stoke.  Lutein also helps prevent age-related macular degeneration and cataracts.

Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.  As a Diet Aid Broccoli is high in fiber, which promotes digestion, prevents constipation, maintains low blood sugar, and curbs overeating.


Rapini (Broccoli Rabe): 

Although rapini looks a lot like broccoli it’s actually a member of the turnip family.  Until recently, rapini was an uncommon sight in most US produce sections, but is now becoming increasingly popular. Rapini is a big part of many Chinese and Italian dishes and thus can be an easy addition to many stir fry and pasta dishes. Try stir frying rapini with garlic and red peppers and eating it on its own, or add it to an omelet.  You can also adding it as an ingredient to pasta or lasagna.

Nutrition Info:  (One Cup) 9 Calories, 0g  fat, 1g protein, 1g carbs, 1g fiber

Benefits:  This is a cancer-preventing powerhouse full of phytochemicals. Like all Brassicas, it’s a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles. Studies show that these compounds are particularly effective against stomach, lung, and colon cancers, and promising research hints at protective effects against breast and prostate cancers as well.

A 3 1/2-ounce serving of broccoli rabe provides more than half your daily requirement of antioxidant-rich vitamins A and C, both of which fight off dangerous free radicals that can cause damage to your body’s cells.  It is also a good source of folate (a B vitamin that protects against birth defects and heart disease), not to mention potassium, fiber, and calcium.  Rapini’s bone-strengthening properties are the outcome of its vitamin K content. One half cup serving contains 169 micrograms of vitamin K1, a daily dose enough to keep your bones from thinning.

Rapini contains strong anti-inflammatory nutrients, such as folate and vitamin C. Both nutrients reduce homocysteine, a type of amino acid that can damage the arteries causing coronary heart disease.

Rapini contains sulfur which is a specific compound that assists with detoxifying of the liver. Dr. Usha reported the effectiveness of MSM to reduce inflammation in arthritis patients.  Rapini contains two grams of fiber for every cup, that lowers blood cholesterol and glucose levels. Combining rapini with a high carbohydrate meal (such as a pasta dish) and will reduce the insulin response, which in turn will prevent both hyper and hypoglycemia.

It maintains a healthy hormonal balance for both men and women and will reduce yeast infections in the body, because it kills Candida albicans, the yeast strain that often overgrows when we take anti-biotics.


Red and Green Leaf and Romaine Lettuce:

A familiar sight in salad bowls, these lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of Iceberg lettuce may go for romaine, a crispy green that’s better for you.  The darker the lettuce leaf, the more nutrition it has, making red leaf slightly healthier than green.

Nutrition Info: (One Cup) 4 calories, 0.06 g fat, 0.37 g protein, 0.63 g of carbohydrates and 0.3 g fiber.

Benefits: While looking at these numbers, you might think that red leaf lettuce is filled with empty calories, but despite the low calorie count, this lettuce is actually packed with vitamins, minerals and amino acids.

Red Leaf Romain contains minerals essential for your body to make bones, produce hormones and regulate your heartbeat. Deficiencies in minerals can cause health complications like osteoporosis from lack of calcium. That one-cup serving of red leaf lettuce contains 9 milligrams of calcium, it also contains iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium.

Vitamins are essential for your health, and each vitamin is necessary for a particular function. For instance, vitamin D is essential for bone growth and the regulation of calcium. A one-cup serving of red leaf lettuce contains vitamin C, thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, folate, choline, beta-carotene, vitamin A, lutein and vitamin K.

Amino acids are essential building blocks of life and play a role in digestion, growth and repair of body tissues. Amino acids are broken down into three categories known as essential, nonessential and conditional. Essential amino acids must be consumed. Nonessential amino acids are made by your body, but can also be acquired through your diet. Conditional amino acids must be acquired through your diet, but are only necessary in times of stress or illness.  A one-cup serving of red leaf lettuce contains small amounts of all but 2 amino acids.



Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. It is considered the workhorse of the kitchen.  Available in red and green varieties, cabbage can be cooked, added raw to salads, tacos or stir fries, shredded into a slaw, or made into sauerkraut.

 Nutrition Info:  (One Cup) 22 calories, 0g fat, 1g protein, 5g carbs, 2g fiber.

Benefits: Cabbage ranks right up there with broccoli, cauliflower, and brussels sprouts with a reputation for fighting cancer. It’s also a good source of vitamin C, fiber, potassium, and other nutrients. Cabbage also offers a major payoff, which is providing the fewest calories and least fat of any vegetable.

From green cabbage you’ll enjoy a fiber boost and a respectable amount of vitamin C. Two types of cabbage, savoy and bok choy, provide beta-carotene, the antioxidant that battles cancer and heart disease. For those who don’t eat dairy products, bok choy is an important source ofcalcium, which helps prevent osteoporosis and aid in controlling blood pressure.

The phytochemicals in cabbage, called indoles, are also being studied for their ability to convert estradiol, an estrogen-like hormone that may play a role in the development of breast cancer, into a safer form of estrogen powerful incentives to add cabbage to your diet.

Cabbage can help you lose weight because it can be eaten in high volumes without providing higher calories. Foods higher in fiber like cabbage are very cleansing and will fill you up faster, resulting in less overall calorie consumption.


 Bok Choy:

 Bok Choy, or Chinese cabbage, like Rapini and Spinach is packed with both vitamin A and C.  It can be wonderful and easy addition to any chinese stir fry dish.  If you want to experiment with it, try sauteing or stir-frying bok choy with chopped garlic and shredded ginger, or sesame oil and soy sauce.

Nutrition Info: (One Cup) 9 calories, less than 1g fat, 1g protein, 2 g carbs, 1 g fiber

Benefits: Bok Choy is a low-calorie low fat, low carb vegetable, perfect to add to many dishes, plus Bok choy is rich in antioxidant content, especially beta carotene, which contributes in warding off various diseases such as cancer.  Carotenoids are also thought to benefit eye health, and help reduce the chances of macular degeneration.  It also offers lots of vitamin A, vitamin C and vitamin K. In fact, one cup of shredded raw bok choy contains about half of your daily requirement for each of these nutrients. Plus, you’ll get healthy levels of folate and vitamin B6, as well.  Bok Choy is listed as one of the “150 Healthiest Foods on Earth,” and a particularly good vegetable for controlling your weight and losing pounds.  It is one of the healthiest low-calorie foods you can eat.  




Watercress is a member of the cabbage family along with other greens such as mustard greens, kale, and turnip greens.  Watercress offers similar health benefits as kale and collards and can be used in the same way.  The slightly peppery, sour tasting watercress is handy because it can be added raw to salads or sandwiches without a minute of preparation time.  Like the other veggies on this list, one cup of the stuff has more than your daily value of vitamin K, and is also linked to cancer prevention.

Nutrition Info: (One Cup) 4 calories, 0g fat,  1g protein, 0g carbs, 0g fiber

Benefits:  Watercress contains many phytochemicals, which are plant compounds that offer disease prevention. Glucosinolates are best absorbed from raw vegetables, and since watercress is rarely cooked, it’s an excellent source.  Watercress has a higher antioxidant concentration than apples or broccoli.  Studies have  found that baby leaf watercress contains more antioxidants than other greens.

Regular consumption of watercress reduces your risk of developing certain types of cancer.  Studies have found that the antioxidants and carotenoids in watercress can reduce cellular damage related to the development of cancer.  Researchers fed 30 smokers and 30 nonsmokers 85 g of raw watercress daily for 8 weeks.  While all participants experienced benefits, the smokers benefits were far more significant.

Watercress aids weight loss by adding bulk to meals without adding a lot of calories, helping you to feel full but not exceed your calorie limits.  Watercress is also used to improve digestion, and The Centers for Disease Control and Prevention recommend including more watercress in your diet to promote weight loss.  It also increases the amount of urine produced by the body, acting as a natural diuretic.

Get Long, Lean Legs: 4 Thigh-Thinning Workouts


Standing Fire Hydrant with Training Ball: 


    Tip Toe Squat:



brooke griffin burpee demonstration

Cycling – Cycling is great exercise. It gets you outdoors and will not drain your checking account. Cycling is an awesome low impact exercise that focuses on your quads, hamstrings and glutes.  Another benefit of cycling is the whole family can enjoy it.  Strap on the kids’ helmets and find a path near you. Or sign up for a fast-paced cycling class at your local gym!


Running – All you need to run is a good pair of running shoes (which I highly recommend — your legs will thank you for it).  Running works the entire leg muscles; from your hamstrings, glutes and quads down to your calves and shins.  If you are new to running, try starting out with the walk/run method.  There are plenty of free apps for you smart phones that tell you when to walk and when to run.  Don’t have a smart phone? Try Runner’s World or Active for some awesome online couch to 5K programs. Before you know it, you’ll be running 3 miles without stopping!



by Ali Jennings | May 13, 2013


10 Yummy Ways to Add More Protein to Your Smoothies

Power up and slim down with these simple smoothie mix-ins

 Smoothies are great, that’s no secret. But when they pack protein, they’re nothing short of magical. Why? Protein does it all: it keeps cravings at bay, boosts energy, revs your metabolism, and builds muscle. So why would you ever sip a smoothie sans protein? 

  • 1/2 Cup Plain Low-Fat Greek Yogurt

    A typical 6-ounce serving of Greek yogurt packs as much protein as 3 ounces of lean meat. Since the term “Greek” is unregulated, though, check out the ingredient list on yours to make sure it contains only milk and live active cultures.

    Protein: 12g

  • 1 Tbsp Almond Butter

    A spoonful of almond butter helps the poundage go down. A study in the International Journal of Obesity and Related Metabolic Disorders found that a diet rich in almonds spurs weight loss: The little nuts contain compounds that limit the amount of fat absorbed by the body.

    Protein: 3.5g

  • 1/2 Cup Oats

    You might think oats = carbs. But they also come with a healthy dose of protein—and studies suggest oats can help prevent obesity, diabetes, and heart attacks.

    Protein: 3g

  • 1 Cup Nonfat Milk

    Chances are, you’re adding protein to your smoothie without even thinking about it. And good for you! According to oneAmerican Journal of Clinical Nutrition study, the protein in cow’s milk is twice as good at building post-workout muscle as the protein in soymilk.

    Protein: 8g 

  • 1/2 Cup Avocado

    Everything tastes better with avocado, and its power combo of protein and healthy fats is guaranteed to keep you full for hours.  

    Protein: 2g

  • 2 Oz Tofu

    Every plant-based eater’s resident protein source, tofu can rev energy and fight disease. In fact, a recent study in the journalFood Research International suggests soybean peptides may even slow cancerous growths.

    Protein: 5g

  • 1 Cup of Protein-Fortified Almond Milk

    While your regular ‘ole almond milk can score you a couple grams of protein, it’s typically made by grinding the almonds and mixing them with water, which can dilute the concentration of protein. Fortified varieties, however, are high in protein while still being low in calories. 

    Protein: 9g

  • 2 Tbsp Chia Seeds

    This trending superfood has more going for it than protein. It’s also loaded with omega-3 fatty acids, antioxidants, and fiber.

    Protein: 4g

  • 1/2 Cup Low-Fat, Small-Curd Cottage Cheese

    Cottage cheese can help make any smoothie a complete meal. It’s loaded with almost a quarter of your daily protein needs.

    Protein: 11g

  • 1 Cup Kale

    Get your green smoothie on: Kale has protein, fiber, and a ridiculous amount of vitamins C and K. It might not look pretty all blended up, but it will taste great and do your body some serious good.

    Protein: 2.2g




MYTH: Egg Yolks Are Bad For You

Eggs are a nutritional powerhouse, but for a while, egg yolks have been demonized in the health-food industry as causing blood-cholesterol levels to skyrocket. Is it true? It’s time to set the story straight on the nutritional benefits of an egg.

The Truth: Not only are eggs a fantastic source of lean protein and heart-healthy omega-3 fatty acids, but they contain some pretty important nutrients.

One large egg has roughly 186 milligrams of cholesterol — all of which is found in the egg’s yolk. Since dietary cholesterol was once thought to be the major cause of unhealthy blood cholesterol, egg yolks have been demonized and health nuts stick to eating strictly egg whites. Now, don’t get me wrong — egg whites are a great, healthy source of protein, but there is definitely room for WHOLE eggs in a healthy diet. As long as you haven’t been advised otherwise by your doctor , you can enjoy the many nutritional benefits of a whole egg. So, yes, you can have an egg and eat the yolk too ! Here are a few reasons why.

The real threat to high cholesterol is saturated and trans fats, not dietary cholesterol. Years ago, when scientists learned that high blood cholesterol was associated with heart disease, foods high in cholesterol were thought to be the leading cause of unhealthy blood cholesterol. Now, 25 years later, scientists have come to the conclusion that cholesterol in food is not the true villain — saturated and trans fats have a much greater effect on blood cholesterol. Your body actually needs the cholesterol in meat and eggs to make testosterone, which helps to increase energy and helps to build more calorie-building muscle. In fact, one study at the University of Connecticut found that the fat in egg yolks actually helps to reduce LDL (“bad” cholesterol). So banish the old notion that an egg, specifically the yolk, is hazardous to your health. According to the American Heart Association, the recommended limit of dietary cholesterol is 300 milligrams for people with normal LDL (bad) cholesterol levels — and one egg contains 185 milligrams of dietary cholesterol. (If you have a history of high cholesterol or heart disease in your family, though, you may want to consult your doctor about how to limit your cholesterol intake.)

Whole eggs are full of beneficial vitamins and minerals. Whole eggs are a nearly perfect food, with almost every essential vitamin and mineral our bodies need to function. It is one of the few natural food sources of vitamin D and contains 7 grams of high-quality protein. Whole eggs are also full of omega-3 fatty acids and deliver many of the B vitamins and nutrients — B6, B12, riboflavin, folate, and choline — that, in fact, are believed to help prevent heart disease. L-arginine, an amino acid found in eggs, are critical to the body’s production of protein and the release of growth hormones. Another amino acid found in eggs, leucine, also helps the body produce growth hormones as well as regulate blood sugar levels. The yolk itself contains most of these vitamins and minerals, plus half of its protein. When you eat only the egg whites, you’re missing out on all of these nutritional benefits and are getting only 3.5 grams, or half, of the protein.

It’s all in the preparation. If you’re frying your eggs in saturated-fat-laden butter and serving them with saturated-fat-laden bacon — they will have a negative impact on your cholesterol levels. Instead, heat olive oil on low heat in a cast-iron skillet to cook your egg the healthiest way. When cooking omelets, frittatas, or any other dish that involves a larger quantity of eggs, I like to use a mix of whole eggs with egg whites. The reason is that whole eggs do have a decent amount of fat. So, if you’re cooking something with more than two eggs, I recommend subbing in egg whites for some of the whole eggs.

The Bottom Line: Whole eggs are a power food packed with essential vitamins and minerals our bodies need — a majority of these vitamins and minerals are found in the egg yolk. Eating whole eggs in moderation is not bad for your health, but when making dishes with a large quantity of eggs, try to balance the count of whole eggs and egg whites.