Friday, May 29, 2009

Spinal Flexion

Abdominal muscles play a major role in day-to-day life. They support our internal organs and with spinal extensors stabilize and mobilize the torso. Strengthening both concentrically and eccentrically ensures support during activities like changing direction quickly, chasing kids or competing in sports. During a workout, activate the muscles to flex the spine fluidly versus collapsing into flexion.

One Leg Knee Stretch on the Mat
Kneel on one knee with the opposite hand on the mat, other arm and leg extended, hands holding toning balls, (optional), spine in neutral or controlled extension. Inhale prepare, exhale flex spine, flex elbow and knee to bring extended arm and leg toward each other.

We've done this move in class and this is a good stretch that you can do at home! Enjoy.
Remember - Core is on.....All the time!

Wednesday, May 27, 2009

Amp up your antioxidants

This is yummy!

Ramp up your daily supply of antioxidants by squeezing citrus fruit juice into every cup or glass of green tea you drink.

According to one study, adding lemon juice to tea significantly promotes better absorption of the antioxidants during digestion.

Use the lemon wedge. It's not simply decorative!

Why lack of sleep makes kids fat

The title grabbed me too.....

A new study has shown that those who are sleep deprived during childhood are significantly higher risk for becoming obese as adults.

Researchers studied the sleep times of 1,037 boys and girls ages 5, 7, 9 and 11 from April 1972-April 1973. When they were 32 years old they measured their body mass index (BMI). Outcome: Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity/television viewing.

Bottom line: Tell them to turn the lights and get to sleep!

Sunday, May 24, 2009

Classic Vinaigrette

So easy and yummy!

2tbs Dijon mustard
3tbs red wine vinegar
freshly ground pepper
1/4 tsp salt
2 tsp honey
1 small shallot, minced
1/2 c extra-virgin olive oil

Per Serving (2 tbs): 140 calories; 160 mg sodium

When it pays to buy organic

Trying to decide when to spend the extra money on organic or not? This may be a helpful guide for you:

The least-contaminated produce tends to have protective peels, like bananas, citrus fruits, pineapples, mangoes, onions, eggplants and avocados. Because they are naturally encased, these do not need to be organic.

However, the following items SHOULD be purchased organic:
peaches
apples
sweet bell peppers
celery
nectarines
strawberries
cherries
lettuce
grapes (imported)
pears
spinach
potatoes

Joyful Music and Laughter Do the Heart Good

Music that makes you happy also benefits your cardiovascular system. That encouraging finding emerged from a small study presented in Nov. 2008 at the Scientific Sessions of the American Heart Assoc. in New Orleans. Ten study participants who listened to self-selected tunes that "made them feel good and brought them a sense of joy," experienced a healthy increase in blood flow that improved circulation, according to researchers at the University of Maryland School of Medicine in Baltimore.

"The active listening to music evokes such raw positive emotions likely in part due to the release of endorphins, part of that mind-heart connection that we yearn to learn so much more about. Needless to say, these results were music to my ears, because they signal another preventive strategy that we may incorporate in our daily lives to promote heart health." To read more about the study go to www.umm.edu/news/releases/music-cardiovascular.htm.

Monday, May 11, 2009

Why am I not losing weight even though I'm working out?

Exercise is a big part of the weight loss equation, but it's not the only part. If you have asked yourself this same question, and you know you are also cutting calories.....think about these following questions:
1. Are you working out hard enough? Yes, exercise should be something you enjoy in order for you to stick with it. But to blast fat, you need to be challenging yourself. At the right level, you should be breathing out of your mouth--not just your nose!
2. Are you snacking more? Exercise can increase your appetite. Look for snacks that are nutritious, satisfying, and only about 100 calories.
3. How are your portions? Studies show that people tend to underestimate their food intake. Try a food journal where you write down everything that goes in your mouth, and at least for one day measure your portions!
-Prevention Magazine (March 2009)

Friday, May 8, 2009

Happy Mother's Day!

We hope you all have a beautiful, relaxing Mother's Day!

As mother's, we are constantly giving of ourselves and many times putting our needs last. Here's hoping your Day finds you able to have a moment or two to just "be", do what YOU want to do, and maybe even spending some time outdoors enjoying the beautiful weather we are going to be blessed with this Sunday.

With lots of love from your gals at CIA!

Thursday, May 7, 2009

Dark Chocolate Fights Hunger

Good News!!

While chocolate isn't great for your waistline (2 bites pack about 50 calories!)---DARK chocolate may help you feel fuller, according to the researchers at University of Copenhagen.
They found that people who ate dark chocolate had fewer cravings afterward than those who ate milk chocolate.

Why? Because the bitter taste might help the body regulate appetite, or its higher amount of cocoa butter (containing stearic acid which slows digestion) may make the stomach stay full longer!

Monday, May 4, 2009

Are you ready for a challenge?

CIA Bootcamp's Explosive Challenge
Coming May 26-May 29
Ask Jan or Nancy for details!

NEW CIA Water Bottles FOR SALE

Check out the NEW CIA Bootcamp Waterbottles!

Stainless Steel 24 oz. Canteen-style bottles--
BPA-free, earth-friendly,
and a very pretty ruby red!!
ONLY $12

Get yours now! Ask Jan or Nancy