Workouts that Burn the Most Calories

It takes time to see improvements; that’s the gym-goers’ mantra when creating fitness goals. Any exercise regiment is best utilized through consistency, with noticeable results apparent anywhere between six to twelve weeks depending on the individual.  While it’s extremely unlikely to begin a routine on Monday and see results by Friday, there are some fitness classes that are known to render faster improvements than others. Knowledge of what classes burn the most calories, along with the tactics they use, will help you determine if you’re ready for the intensity these classes offer.

Women Cycling

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Spinning: This high-intensity activity will keep the heart pumping, building muscles particularly in the core as well as the calves, thighs, and glutes. The increase and decrease of speed and tension is similar to the physical challenge of riding up and down hills, heightening cardio endurance and burning 400-600 calories per workout.

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Circuit training: Quickly moving from one exercise to the next is a great form of resistance training. This method maximizes workouts in short periods of time by rotating frequently between exercises that target various body parts with minimum rest in-between. Due to the limited resting periods, the heart rate remains elevated throughout the workout, burning anywhere between 500-600 calories in a 30 minute session.

Kickboxing

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Kickboxing: Using every muscle in the body, this high energy workout is a combination of karate, boxing, martial arts, and cardio. The vigorous workout involving quick movements, tones, defines and strengthens both the upper and lower body while enhancing the core, burning an average 700-900 calories per class.

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Bikram Yoga: Engage your muscles by performing intricate yoga poses in studios with temperature set between 95-105 degrees Fahrenheit. The heated environment increases flexibility, pulse rate and metabolism, enhancing circulation and increasing blood flow throughout the body. The heat also aids in detoxifying and stress relief as participants practice the 26 postures, linking one pose to another, while practicing deep breathing exercises and burning 500-1,000 calories per class.

If you’re ready for heightened intensity, any of these workouts provide the challenge, as well as the results your body will thank you for.

Written By Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

Secrets of a Raw Vegan

Live healthier and apply these raw vegan techniques to enhance your Vitality!

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With cancer rates higher than ever, many people might be interested in knowing what they put into their bodies to not only prevent disease but to feel their best all the time, because who wouldn’t want to feel their best all the time? And as we all know, you literally ARE what you EAT, so come on people wake up! If you are inspired to eat cleaner and live a healthier lifestyle then you may be interested in taking diet and lifestyle principals from a raw vegan and introducing such concepts into your non-raw vegan life!

Every single raw vegan I have ever met raves about being eating raw vegan because they feel ‘sooo good all the time’. After hearing this repeatedly from both strangers and my college roommates whom were either vegan or raw vegan, I decided to take on the raw vegan lifestyle myself for a few months during my junior year of college. Months later, after eating only a diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products, I started noticing changes in not only my physical appearance but most importantly in my mood and energy. I soon began understanding what these raw vegans and vegans were talking about when they said they had a certain special ‘high’ on life, describing it as a constant happy and peaceful mentality with little to no depression, anxiety or mood swings.

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First, let’s discuss what exactly is the difference between Veganism and Raw Veganism.

  • Veganism is a type of vegetarian diet that excludes dairy, eggs or anything that derives from an animal, such as honey. Also, vegans do not eat anything that is made using animal products, like refined white sugar.
  • Raw veganism combines veganism and raw foodism, excluding any food that comes from animal origins and also any food that is cooked over 118 degrees Fahrenheit.  

So, why is your health and vitality amplified when you incorporate Veganism into your lifestyle?

Due to human evolution and our adaption to a certain environments millions of years ago (think of cave men scouring the land for berries or whatever the terrain had to offer) certain evolutionary conditions challenged and conditioned our bodies to adapt and rely on such environments in order to be at the top of our body’s health. Our bodies relied on fruits and vegetables because that’s what was available. Until today, our bodies still rely on those original evolutionary conditions such as eating from food that is grown from the land. This food is untouched, whole, has no soul that has to die for you to consume it, and no hormones either. The problem is, in modern society many people do not take this into consideration and do not realize what our bodies actually need. In order to be at our best health, modern society must stay as close as possible to our body’s natural evolutionary roots of eating a predominantly plant based diet straight from mother earth herself. A concept that is the foundation of raw veganism is the idea of cooking our food. In modern society, humans are the only animals who cook their food and in fact, according to famous raw food blog Raw School, “No other animal on Earth cooks its food, and no other animal besides humans (and the animals we feed) experiences disease on the scale that we do”

The science behind veganism is one that might change your perspective on what you choose to put inside your body and no, this has nothing to do with losing weight (although that’s often a side effect). This has everything to do with health, longevity, vitality and disease prevention, so you’re not shallow for thinking vegan, you are smart!

Vegans understand that heat actually changes the molecular structure of foods, making the nutrients ‘unstable’ and pretty much useless. Vegans believe the more raw the food, the better for you because cooked food is unnatural and your body has a much harder time digesting it than when food is in its whole and raw form. Eating cooked foods actually confuses your body, because the molecular structure has been changed (due to heat) the body does not absorb the nutrients in the same way or recognize it as nutrition at all. This results in accumulated waste inside the body and this is where disease arises. “It is this accumulation that leads to an overall toxemic state in the body and results in disease. Biologically-appropriate, raw food is almost entirely usable by the body, and provides all the nutrients that the body requires, as it does for all the other species of animals on the planet” (Raw School).

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A vegan and raw vegan diet has the following benefits:

The absence of animal hormones in your diet will allow your body to feel the natural balance of your own hormones, improving your mood and helping with any future mood swings. Also, veganism is a diet in reduced saturated fats, improving your cardiovascular health. Veganism amplifies the following: antioxidant, vitamin C, vitamin E, folate, fiber, protein, phytochemicals, potassium, magnesium intake helping you fight cancers, repair and regenerate cells, red and white blood cells, higher energy levels, metabolizing amino acids, boosting your immune system, improving your heart, skin, eyes, brain. It may even help prevent Alzheimer’s Disease, fighting arthritis and cataracts, lower your cholesterol and blood pressure and help fight type 2 diabetes. On the vanity side, being vegan makes you look amazing! The physical benefits of veganism is a healthier weight, healthy skin (due to high intake of nuts, vitamin E and A) vegans almost always have amazing skin. Also, vegans are known to live longer than non-vegans by about 3-6 years. The elimination of body odor, bad breath, PMS, allergies and migraines is another great beautifying side effect of eating vegan. Lastly, the hair and nails become stronger, healthier and shiner. Consider either transitioning slowly to make only some of your diet vegan or go all out and be a true raw vegan for optimum results.

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So what should I eat?

A diet high in raw vegetables and fruits, grains, nuts, nut pastes, sprouts, seeds, plant oils, herbs and dark leafy greens, beans, nuts, peas, lentils, and soy products. Take baby steps and transition out red meats slowly giving your body time to get used to the new diet. If you don’t want to go completely vegan try making at least half of your diet vegan, this means you will need to substitute foods! A great technique is to start the day with a green smoothie full of vegan friendly ingredients to super-start your day and throughout the day eat a larabar!

A favorite vegan smoothie recipe is: ½ cup of kale, ½ cup of spinach, 1 frozen banana, a handful of blueberries and ½ cup of almond milk blended with ice. For other great vegan ideas and recipes go to Post Punk Kitchen.

Ultimately this is why raw vegans are healthier and why everyone should borrow from their food habits such as: not eating processed foods, not cooking foods over much as to change their molecular structure, eating only locally grown organic produce, etc. Sooner than later your body will begin craving these things anyways, leading to a life of serious longevity and inner happiness!

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

Gym Going Resolutions

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The holiday season might be over, but that doesn’t mean we’re done making a list and checking it twice. As we enter the new year, the naughty or nice list is replaced by the New Year’s resolution list, creating the incentive that gets half the population off the couch and to one place; the gym.

Every year Americans make fitness goals, hoping to turn over a new leaf and finally commit to the healthier lifestyle we strive for. The most popular health and fitness resolutions are to lose weight, get back in shape, and go to the gym 2 to 3 times weekly.

While these resolutions are set with the best intentions in mind, by March, motivation begins to vanish as the number of gym goers drastically dwindle down. There are many reasons why consistency can become a challenge when pursuing a new fitness lifestyle. Unsure of Where to Start- Any permanent change requires planning and sometimes, that’s the hardest part.

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For those who are very new to the gym, the overall environment can appear intimidating without knowledge of what steps to take to achieve the results you’re looking for. Luckily, most gyms offer one free session with a personal trainer that can outline and demonstrate workout routines, equipment and classes to start with.

The best aerobic classes to help you trim down include cycling and kickboxing, known to burn over 700 calories per hour. If you’re looking for sculpting and toning, Pilates and bootcamp classes target your core along with strengthening the entire body.

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Lack of Time – It can become a hassle trying to fit gym time into a busy weekly schedule.

When setting any fitness goal, the time frame set to accomplish goals should be long enough that it works with your schedule, enabling consistency but not so much time that it might cause you to lose interest. Before signing up, research gym hours and class times, ensuring they coincide with your own hectic schedule. For most people, mornings are usually the best time to get in a workout before other daily responsibilities get in the way.

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Reduced Motivation- The desire to see quick results quickly leads to disappointment and discouragement.

People are easily influenced by trends like 6 minute abs and celebrity diets causing them to create unrealistic goals, eager to see drastic changes. However, lack of success can be attributed to the types of goals set. “Get back in shape” is too general; Goals should be specific enough to enable measurement of progress. When reasonable progress is seen, it aids motivation.

Examples of success-achieving goals are:

To lose “X” pounds of fat

To gain “X” pounds of muscle

To fit into that new dress

Make your New Year’s resolutions into a permanent lifestyle change through hard work and consistency. Commit to a dedicated fitness plan and by March, while others have abandoned their goals, you’ll be reaping the rewards in time for spring.

Written By:  Janurie Ulett: Hailing from quaint suburbia, Long Island meets the fabulousness of NYC. With a Bachelors degree in journalism from Brooklyn College, Janurie’s passion for writing comes naturally, fueling her career as a health and fitness freelance journalist. Her signature flair can be described as 19th-century English meets modern day Dear Abby as she faithfully satisfies her readers’ appetites, one word at a time.

 

 

 

Have Sunshine During The Winter Gloom

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Tis the season to be Gloomy?  Unfortunately, for some people this is the case.  When the sun no longer shines as bright, and friends and family disappear into the holiday cheer of their families, there are some who are left alone to deal with SAD (Seasonal Affective Disorder).

“A lot of my clients, they are struggling when the holidays come around,” said Complete Game Plan, Therapist, Todd Deutsch, MFT.  “…They’re feeling overwhelmed because of the lack of family involvement, (or perhaps they lost their loved ones) it could be a very troubling time.”  Deutsch is a licensed therapist, counselor, life consultant, educator, and mentor who works with both adults and children struggling with a diversity of issues.

WebMD describes Seasonal Affective Disorder (SAD), as a mood disorder that happens every year at the same time. The most common time of the year that this occurs is the during winter months.  SAD happens more often in women than in men, and can start as a teenager or as an adult.  This happiness stealing disorder is triggered by: Insufficient vitamin D caused by the lack of sunlight exposure, due to the longer winter nights.

In spite of the lowered amount of access to the feel good rays of the sun, or the bright smiles of family, there are still ways to maintain your inner sunshine during the winter gloom.  Listed are some tips from Mr. Deutsch.

  1. Imitation to sunlight. Since the winter wants to take away our sunshine, bring the sunlight back with a lamp that replicates the suns natural light.  There are many types to choose from, some lamps even mimic the suns natural twelve-hour cycle, so you feel like everyday is a beautiful sun-shinny-day.
  2. Work it out. It may be cold and dreary out, but that doesn’t mean you have to be a couch potato.  Get up and put some pep in your step by joining a workout class or working out in the comfort of your own home.   In an article called Power Surge: The Hidden Benefits of Exercise, it says that research has shown that as little as 30 minutes of cardio three to five days a week will add six years to your life.  A longer healthier life can boost anyone’s mood!
  3. Call on your inner yogi. Stretch, breathe and let go of all your worries and tension, with the relaxing movements of Yoga.  When you release the tension of your muscles, you also release clusters of stress built up in your body and brain.
  4. Surround yourself with love.  When you’re busy laughing and enjoying an outing with friends, or any supportive group of people, there’s no way you will have time to focus on sadness.  Elementary school faculty worker, Gloria VanVactor, says she enjoys being around her sisters during the holiday season, especially when they sing holiday songs together.  Mrs. VanVactor has dealt with SAD since the passing of her Mother and Husband and finds comfort in the presence of family and friends.
  5. Depression-fighting Vita-D.  Give your body the mood-stabilizing boost of vitamin D.  There are many ways to get vitamin D: You can take supplements, cod liver oil or you can get it from certain foods and beverages (e.g., fatty fish, milk or orange juice.)
  6. Positives subtract negatives.  “You is kind, you is smart, you is important,” as said so eloquently by Aibileen Clark (Viola Davis), in the hit film The Help. “Typically, (with) depression and anxiety, it’s all about reducing the negative thoughts we have about ourselves,” said Deutsch.  “(It’s) positive emotion…instead of negative.”
  7. The eye of the tiger.  There is happiness and strength in your naturally born talents. “Finding things that you do well and like to do…reinforce a positive side (of you,)” said Deutsch.  So if you are a writer write, if you are a physical person get physical and so on.  Bringing out the best part of you is happiness in itself.
  8. Give The Best Gifts.   Holiday shopping can be stressful, especially during a recession, but the best gifts aren’t necessarily those that affect your pocket book.  Use your talents we mentioned above, and give a gift reflective of you.  Remember those clay handprints you made for Mom & Dad, when the concept of money was foreign to you? That title token of love was probably one of their favorites gifts.

Todd Deutsch’s Complete Game Plan counseling center is located in Los Angeles, CA. Visit his website for more information about his program. Remember, Tis the season to be Jolly.

Written By Ricki Jae. Morris: “Since of Style Need Not Make Sense,” is her motto.  This Southern Cali Girl is not opposed to standing out in the name of Fashion & Art. As a mother of a 4-year old daughter, she strives to set an example of “Success with Class,” by always being a lady and staying true to self.  In her spare time, Ricki Jae. Blogs about Fashion Designers and Events.

 

 

 

 

Dynamic Duos! Try these food pairings for optimum nutrient benefits!

Some combinations are a match made in heaven, like corona and lime or Bonnie and Clyde. However, did you know that some nutrient combinations when paired together have amplified results? According to Elaine Magee, the author of Food Synergy and a registered dietitian stated that with certain food pairings, “It’s like adding 1 plus 1 and getting 4 instead of 2. The total is greater than the sum of the individual parts.”

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Combining certain foods can enhance their nutritional value, allowing your body to better absorb and reap the benefits. Be good to yourself! Eat these foods pairings and get more out of your food!

Broccoli + Tomato

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According to a 2007 Cancer Research study, John W. Erdman Jr., Ph.D., of the University of Illinois found that broccoli and tomato, when eaten together, were effective in fighting prostate cancer. John Erdman, a professor of food science and human nutrition at the University of Illinois stated that, “When tomatoes and broccoli are eaten together, we see an additive effect. We think it’s because different bio-active compounds in each food work on different anti-cancer pathways.”

Green Tea + Lemon Juice

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This duo when consumed together allows you absorb the powerful antioxidants naturally found in green tea. According to a 2007 study at Purdue University, adding some citrus (lemon, lime, grapefruit for example) to your green tea reduces the breakdown of the antioxidants in our digestive system, allowing our body to more easily absorb the antioxidants.

Spinach + Strawberries

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Fruits full of Vitamin C when paired with any plant-based source of iron will allow the body to absorb the iron that much better.  The iron from the spinach will allow your body to have a healthy immune system and healthy cellular functioning, and when paired with Vitamin C, like strawberries, the iron is able to absorb in a super way!

In this age of endless processed foods full of cancer causing elements, it’s more than time to take back control of our health, and what better way than to synergize the whole foods we eat to get even more of a bang for our health!

Written By Chelsea Clishem: From San Diego, California to Rio de Janeiro, Brazil, this bicoastal girl loves all things travel, beauty, nutrition, fitness, fashion and entertainment. Chelsea graduated from the University of California, Santa Barbara where she began her journey to be an entertainment journalist. Chelsea drops the word ‘fabulous’ on the regular and believes it’s ‘okay’ to freak out with good music and fashion!

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