This workout has three different stages. The first stage is an upper body workout, followed by a lower body, and finishing up with core work. Once one stage is started, focus on limiting the amount of rest between each exercise (i.e. once you start jump roping push the pace all the way through the dumbell rows, then rest). Finish the upper body stage three times before moving onto lower body. Rest between sets should be 2:00-4:00. For an added challenge, time yourself on each stage and try to beat previous time!

STAGE #1

JUMP ROPE- 2:00

CLEAN & PRESS- 20 (30%-50% body weight)

LAT PULLDOWN- 20 (50%-75% body weight)

PUSHUPS- 30

DUMBELL ROW - 15 each arm (25-50lbs)

x3

STAGE #2

TREADMILL- 2:00 (Incline=15 Speed=3.0-4.5 mph)

SQUATS- 20 (60%-100% body weight)

DB WALKING LUNGES - 30 Steps (20-45 lbs)

DEADLIFT- 20 (60%-80% body weight)

STEP UP - 18 each leg (Top of thigh should be parralel to the floor for appropriate step-up height)

x3

STAGE #3

PLANK- 1:00 (Hold pushup position)

SIT UPS- 30 (Feet flat on the floor, arms across chest)

STRAIGHT LEG LIFT - 30 (Lying on back, Legs straight, Raise up until body forms a "V")

MB TWIST - 1:00 (8lb-10lb MB, Feet flat on the floor, Legs at 90 degrees, While holding a half crunch position and arms straight, Move medicine ball from side to side till it hits the floor)

x3

THE TIDE IS COMING IN! THAT IS THE THEME OF THE BOOK YOUNGER NEXT YEAR... I RECENTLY READ THE VERSION SPECIFICALLY FOR WOMEN BUT BOTH COPIES ARE A MUST HAVE FOR YOUR LIBRARY.

WRITTEN BY AUTHORS HENRY S. LODGE M.D., A NEW YORK BOARD CERTIFIED INTERNIST AND HIS ENERGETIC 70 SOMETHING PATIENT CHRIS CROWLY, THIS BOOK DEALS WITH THE LIFESTYLE THAT MUST BECOME YOUR JOB AS YOU AGE. YOU WILL FIND INSPIRATION, HUMOR AND SOME AMAZING KNOWLEDGE ABOUT HOW TO "SWIM AGAINST THE TIDE" THAT ACCORDING TO HARRY (DR. LODGE) HITS YOU AT ABOUT 50 YEARS OF AGE.

WRITTEN IN AN EASY TO READ, "CHATTY" FORMAT, ONE OF THE HIGHLITES IS HARRY'S 7 RULES FOR LIFE.

1. EXERCISE 6 DAYS A WEEK FOR THE REST OF YOUR LIFE.

2. DO SERIOUS AEROBIC EXERCISE FOUR DAYS A WEEK FOR THE REST OF YOUR LIFE.

3. DO SERIOUS STRENGTH TRAINING, WITH WEIGHTS TWO DAYS A WEEK FOR THE REST OF YOUR LIFE. (THE SUGGESTION IS MADE TO HIRE A TRAINER UNTIL YOU KNOW WHAT YOU'RE DOING).

4. SPEND LESS THAN YOU MAKE

5. QUIT EATING CRAP!!

6. CARE.

7.CONNECT AND COMMIT.

FOR A DEEPER LOOK AND A BETTER LIFE ON A PATH TO BECOMING "YOUNGER NEXT YEAR" READ THE BOOK....

LORI REINBOLD
A.C.E. PERSONAL TRAINER

It's that time of year where hydration is extremely important, even more so than usual if you are exercising outdoors. About three-fourths of our brain is water. Likewise, blood is about 80 percent water and lung tissue is about 90 percent water.

Water is necessary for digestion and absorption of food; helps maintain proper muscle tone, supplies oxygen and nutrients to the cells; rids the body of waste; and serves as a natural temperature maintenance system.

When the thirst mechanism is weak it is often mistaken for hunger. That is why water is an important part of maintaining a healthy weight. Lack of water is also the number one trigger of daytime fatigue.

Water also plays an important role in the prevention of disease. Drinking adequate amounts of water can reduce the risk of colon and bladder cancer significantly.

Drink about 64 ounces of water per day. If you are exercising a lot, increase your water intake accordingly. Water is a simple lifestyle change that anybody can do.

So enjoy a tall, cool glass of water today.

[poll id="8"] (more…)

I hardly need to quote statistics to convince you that we live in a perpetually dieting society. As a dietitian, I have seen it all. The grapefruit diet. The cabbage soup diet. The Atkins diet. The list goes on and on. And what do all of these diets have in common? Calorie restriction, elimination of foods (or entire food groups!), hunger, boredom, cravings… Though such diets all promise quick weight loss, the eventual punch line is almost always regain.

But why? Diets are designed to be a temporary means to an end. Most folks who “go on” a diet hope to at some point “get off” the diet. Unfortunately, this kind of temporary lifestyle change can only guarantee temporary results, causing many dieters to lose and regain the same 10, 20, 30 or more pounds over and over again. Dieting becomes a lifestyle in and of itself, leaving many individuals wondering what “normal” eating is like.

Good nutrition boils down to three main principles: balance, variety, and moderation. This is just good common sense. When you envision a healthy diet, what comes to mind? Fruits, vegetables, whole grains, low-fat dairy products, lean meats, healthy fats—a balanced diet incorporates all of these foods, forbidding none. This sort of variety will not only ensure that your body is fueled with every essential nutrient you need for health and wellness, but will also look and taste great! The final principle, moderation, is what brings it all together. Anything in excess spells trouble. The key is to load up on nutrient-dense foods that are low in calories and limit your indulgence of energy-dense foods, which are high in calories but provide few nutrients. Pay attention to serving sizes—ever measure yourself ½ cup of ice cream? By following these very basic principles of good nutrition, you can get off the dieting rollercoaster and make changes that will last a lifetime—improving both the quality and length of your years. So take inventory! Take a minute to assess your current eating habits and look for areas of improvement. Create a list of changes you would like to make and get started on your own nutrition makeover. As Adelle Davis once said, “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” Enjoy!

“Food is an important part of a balanced diet.”
-Fran Lebowitz

Maureen Boswell, RD, CSO, CD, CDE, ASCM HFS

Great foods that should be in everyone's diet!!

Fruits
1. Apricots
The Power: Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

2. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

3. Raspberries
The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

4. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

5. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

Check out the rest of the list at http://www.bellybytes.com/articles/29foods.shtml
ENJOY!!

This dish can be a side or a main dish ( I like to add a chicken breast if it's a main dish). Its ridiculously easy and tastes great - make extra for the small to-go meals during the week!!

Two cups dry quinoa ( costco has a big bag for the best price )
4 cups water
3-4 cups pico de gallo or fresh style salsa

Put water and quinoa in pot to bring to boil....simmer for 15-20 minutes. The seed-like quinoa puffs up and absorbs all the water. When it's fluffy take it off the heat and mix in the fresh salsa. More or less for the right moisture and texture and spice for your taste! DONE!!! Hot or cold- quinoa can be used in a variety of ways and is the highest protein grain.

WITH COLOMBIA'S CUMBIA, THE BEAT GOES ON

So we all know how to do our cumbia moves in Zumba class. But do we know where that fantastic cumbia music came from?
Of course we do! Don't we? A little history please! Cumbia refers to a Colombian folk-dance music approach and its dominant rhythm, which, over time, became part of a great deal of Latin-American music in the Northern Hemisphere.

To know cumbia is to love cumbia, let's learn a little about its history. Cumbia was a fusion of the customs of three completely different cultures: descendants of European colonists, mainly Hispanics, who influenced the music's melodic progressions; former slaves of African descent, who contributed the rhythms and percussion instruments; and native Americans descended from Andean tribes, who affected cumbia's melodic and harmonic sense and also contributed the flutes on which Cumbia was initially played. Legend has it that the reason you drag one foot while doing the cumbia is because the slaves, who influenced the dance, were chained together by the feet. One of these steps, in particular, is referred to as the "sleepy leg."

Since then, cumbia has become largely associated with Colombia, where it's a proud cultural favorite. Cumbia's distinctive sound has been greatly influenced by Colombia's geographical location on the northern coast. Caribbean music, like Jamaican popular, reggae and calypso as well as other Caribbean styles have significantly shaped the way cumbia sounds today. In its purest form, cumbia is played using a combination of African drums and Native American flutes. Later, the accordion became its most popular lead instrument.

Cumbia's infectious, highly danceable beat found its way overseas in the 1960s and became a popular sound for many Latin bands and orchestras. In Mexico, it was such a hit, many groups integrated it into their repertoire of songs.

The cumbia tradition also helped give rise to vallenato, a similar style that became Colombia's signature sound during the late 20th century. Cumbia's passion and flavor made a positive impact on Colombia since it first appeared on the scene, and its influence can still be felt there today.

Now, how about a little cumbia dancing to show us what you've learned?

If you're going to be authentic, you have to dress the part, right? So, grab your garb and follow these six traditional cumbia steps:

1. First, start off with a "pollera" (a traditional Colombian skirt). Don't have one handy? Time to surf the Internet.
2. With your left hand, hold up your skirt to your side.
3. Move your left foot back, just a little bit, but keep it next to your right foot.
4. Keep your left foot back, lift your heel up just a little bit.
5. Move your right foot back-to-back or side-to-side. Do this while moving your hips side-to-side.
6. Move your pollera back and forth, back and forth, kind of forming an 8 as seen from the side.

There, you just performed an authentic cumbia dance. Maybe now you'll feel like bringing your pollera to your next Zumba class!

Taken from Zumba Monthly

Much more than just another book about Bruce Lee, The Art of Expressing the Human Body is full of exercise information. Aside from being a world-renowned 'movie star' and martial artist, Bruce Lee was first and foremost an athlete. One look at his physique in the movie Enter the Dragon and I'm sure you'll agree that he knew a little bit about working out and what it means to be LEAN.

This book covers all the muscle groups of the body from legs to lats with tid-bits about the author scattered throughout. It also presents Bruce Lee's own personal view on effective exercises and is extremely detailed. As you'll see by the pictures throughout (should you decide to check out the book) Mr. Lee was extremely conditioned with very little bodyfat which doesn't come about just by 'pumping iron'. It explains various cardiovascular exercises and routines that are very efficient as well as a whole section on stretching. I read this book religiously throughout high school and used a lot of the routines and training ideas myself, and can tell you that they definitely achieve what they're said to when executed with commitment.

Along with the exercise is an overview of what Bruce Lee himself followed as a diet-which is very useful for ideas. Though it may seem a bit out-dated and not as 'fresh' as various exercise books of today (especially any by some big name Hollywood star of our generation), I think at times that it's most important to get back to basics. Along with diet and nutrition is a bit about supplementation as well. You won't find anything about Creatine or N.O. Boosters but more natural, herbal remedies which are interesting to learn about.

The Art of Expressing the Human Body is not only informative but also very inspiring. Bruce Lee was much more than a martial artist.  He was an athlete-always full of insights and ideas that are very thought-provoking and motivational. You may not even be remotely interested in martial arts-but don't let that deter you from at least flipping through the pages of this great book because it's not JUST for martial artists. It's always good to find new ideas and see what worked for other people as every body is different...so you have to try something different to see what works for YOU.

Charlie Wilson, ACE Certfied Personal Trainer