Core core core (Ab Workouts)

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Evolution Gym Talk

The strength of any tree is in its trunk. Your strength comes from your core so make sure you build in some core strengthening to your daily routine.

Training with good form and taking strength from your core will work over time but some specifics will make a difference quicker.

Also take time for your back-” – between the two they are the things standing you up straight every day.

Some ideas from other sites below


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Core Exercises: Sit-ups as Targeted Approach to Decreased Abdominal Adiposity?

Strength University

The sit-up exercise, through many years, has been chosen by many as a “spot reducing” exercise for the mid-section. When you walk into fitness facilities, you would see dozens of people on the floor, crunching away, thinking that they would get nice, tight abs by doing repetition-after-repetitions of the sit-up exercise. However, many research suggests that energy balance is still the key to weight loss and decreasing risk factors for obesity, (4).

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5 Tips to Starting a New Fitness Regime (2 min read)

Millionaire's Digest

Written by Millionaire’s Digest Team Member: Alexis Wilder

Founder & Owner of: Fat NO Fear

Millionaire’s Digest Team, Contributor and Health & Fitness Writer


It is never the wrong or right time to better yourself. It doesn’t have to be the first day of the week, it doesn’t have to be in the morning, and it doesn’t have to be at the start of a new year. It can seem overwhelming if you haven’t been physically active for some time, but anyone can start a new fitness regime, stick to it, and achieve their goals!

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Paccheri and Cheese with Peas and Mint

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Be Like Water

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Paccheri and Cheese with Peas and Mint

Ingredients

  • 1/4 cup (1/2 stick) unsalted butter plus more for pan
  • 1/3 cup plus 1 1/2 cups grated Parmesan, divided (about 3 1/2 ounces total)
  • 1/4 cup all-purpose flour
  • 4 cups whole milk
  • 1 cup shredded Fontina cheese
  • 1 large egg
  • Kosher salt and freshly ground black pepper
  • 1 pound paccheri rigati or rigatoni
  • 1 cup shelled fresh or frozen peas
  • 2 cups coarsely chopped arugula
  • 1 cup plus 2 tablespoons coarsely chopped flat-leaf parsley
  • 1/2 cup plus 2 tablespoons coarsely chopped fresh mint
  • 1 cup ricotta (about 9 ounces)
  • 1/2 teaspoon finely grated lemon zest

Summer Food: New Summer Classics

Directions

Butter pan. Dust pan all over with 1/3 cup Parmesan. Melt 1/4 cup butter in a large saucepan over medium heat. Add flour; whisk for 2 minutes. Gradually whisk in milk. Bring to a simmer, whisking often. Reduce heat to medium…

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Happy Chop Suey Day!!!

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Image result for chop suey recipe

INGREDIENTS

    • 2 garlic cloves, minced
    • 1 tablespoon plus 1 teaspoon oyster sauce
    • 1/2 tablespoon soy sauce
    • 1 teaspoon salt
    • 1 1/2 teaspoon cornstarch
    • 1 pound pork tenderloin, cut crosswise into 1/8-inch-thick strips
    • 2 celery ribs diagonally cut into 1/4-inch-thick slices
    • 6 oz snow peas diagonally cut into 1/4-inch-thick slices
    • 1/2 lb bok choy, cut into 1/4-inch-thick slices (leaves and ribs separately)
    • 1/4 lb mushrooms cut into 1/4-inch-thick slices
    • 1 onion, halved lengthwise and into 1/4-inch-thick strips
    • 1 green bell pepper cut into 1/4-inch-thick strips, then halved crosswise
    • 1/4 lb mung bean sprouts, rinsed and drained
    • 1 (5-oz) can sliced water chestnuts
    • 1 (5-oz) can sliced bamboo shoots
    • 1/4 cup chicken broth
    • Vegetable oil
    • Water
    • Salt and pepper to taste
    • N/A pepper

 PREPARATION

    1. Stir together garlic cloves, 1 tablespoon oyster sauce, soy sauce, salt, and 1/2 teaspoon cornstarch in a bowl. Stir in pork and marinate 15 minutes.
    2. Keep cut vegetables separate. Heat a wok over high heat until a bead of water dropped onto cooking surface evaporates immediately. Drizzle 1 teaspoon vegetable oil around side of wok, then stir-fry celery, seasoning with salt, until crisp-tender, about 2 minutes. Transfer celery to a large bowl. Reheat wok and stir-fry each remaining vegetable separately in same manner (but allow only 1 minute for bean sprouts), adding 1 teaspoon oil to wok before each batch and seasoning with salt. When stir-frying bok choy, begin with ribs, then add leaves and 1 tablespoon water after 1 minute. Transfer each vegetable as cooked to bowl with celery.
    3. Stir together chicken broth, 1 teaspoon oyster sauce, and 1 teaspoon cornstarch.
    4. Reheat wok over high heat until a bead of water evaporates immediately. Drizzle 1 tablespoon vegetable oil around side of wok, then stir-fry pork until just cooked through, about 2 minutes.
    5. Return all vegetables to wok and toss. Make a well in center, then stir broth mixture and add to well. Bring sauce to a boil, undisturbed, then stir to combine with pork and vegetables. Serve immediately, with cooked rice.

Happy National S’mores Day – “You’re Killing me Smalls”

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Be Like Water

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“Graham crackers with melted marshmallows and chocolate. Prepared over an open flame, this camping favorite is great for the holidays, too. Not recommended for the stove top.”

Ingredients

Original recipe makes 1 serving

  • 
1 large marshmallow
  • 
1 graham cracker
  • 
1 (1.5 ounce) bar chocolate candy bar

Indoor-SMores

Directions

  1. Heat the marshmallow over an open flame until it begins to brown and melt.
  2. Break the graham cracker in half. Sandwich the chocolate between the cracker and the hot marshmallow. Allow the marshmallow to cool a moment before eating.

The Sandlot

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Train, Eat, Rest, Repeat…10 Fundamental Fitness Principles

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Be Like Water

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#1: Perfect the Pushup

When Charles Atlas promised the men of America that he’d transform them from weaklings into masses of muscle, the fitness industry was forever changed. But “Dynamic Tension”—for all its faults—also had its strengths. It was a program based on the basics: bodyweight. As the legend goes, Atlas studied lions, noticing that animals had no exercise equipment. They had no gyms. Instead, they pitted one muscle against another. And dropping down and giving 10—or 20 or 50—should still have its place in your routine. “With proper form, your pushups and pull-ups are still the best exercises you can do. They engage your core with a functional push-pull action,” says Sims.

#2: Do It Right—or Stop Doing It

Focus on form. If your technique is all wrong, you might be doing more harm than good. Why? Misalignment means the biomechanics of movement are out of whack. …

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10 of the World’s Strangest Healthy Foods you Probably Haven’t Tried – Tell us more food that is healthy for us?

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BLOWFISH SPERM 



Fox News sent Dr. Manny Alvarez and Chris Kilham, also known as the Medicine Hunter, on a quest to find bizarre but healthy foods. Blowfish sperm was among their discoveries. According to the chefs at a Japanese restaurant, blowfish sperm contains zinc and DHA, which is considered a brain booster. 

7911251_f520 BEEF BRAINS

You don’t have to be a zombie to appreciate the nutritional value of brains. Stick to the bovine variety of grey matter and you’ll take in healthy nutrients like iron and docosahexaenoic acid (DHA), an Omega-3 fatty acid.
Four ounces of beef brain provide about one-fifth of the daily-recommended amount of protein for an average 150-pound person
DHA can reduce the risk of cardiovascular disease.

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MARMITE 



Beer lovers may be excited to learn that a byproduct of the brewing process offers some surprising health benefits. Yeast extract is mixed with sodium chloride to create Marmite.
Although the quality of the taste is debatable, there’s no doubt that it offers health benefits. Marmite contains high levels of the B3 vitamin, which produces a white blood cell that boosts the immune system. 

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RAW CATFISH NUGGETS 



Many Americans prefer their catfish battered and fried. Instead of frying up a whole filet, go for the catfish nuggets instead. Catfish nuggets are cut from the filet and often found in the seafood section. They’re high in protein, low in calories, and provide healthy Omega-3 fatty acids and vitamin B12. 

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MILLET 



If you’ve ever told someone that they eat like a bird, you’re paying them a compliment. Millet is a type of grain that is used as a main ingredient in packaged bird food. 

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DANDELION GREENS



The next time you’re pulling weeds out of your garden, throw the dandelions in the good pile with your harvested vegetables.Dandelion greens are surprisingly healthy thanks to the high levels of folate, magnesium, copper, and phosphorus. Dandelion greens also contain vitamins like A, C, E, K, and B6. 

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ENOKI MUSHROOMS 



Enoki mushrooms may look like a weird plant found in a video game but they’re very real and very healthy. Some studies have linked them to a reduced risk for cancer. They are high in antioxidants and contain little to no cholesterol. Enoki mushrooms have also been used for development of cancer immunotherapy and vaccines. 

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ROMANESCO



Romanesco is a close relative of cauliflower but resembles some kind of fractal pattern that you might see under a microscope. In spite of its unusual appearance, romanesco provides numerous health benefits. This bizarre vegetable is rich in vitamins C and K and carotenoids. It’s also a great source of dietary fiber.  

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BLOOD PUDDING 



Blood pudding, a type of blood sausage, is a common dish served in England and Ireland and the name is an accurate description of its contents. Also known as black pudding, blood pudding is made from oatmeal and pork blood. It is high in iron, which can reduce anemia and help treat chronic illnesses such as type 2 diabetes and arthritis. 

 hemp-milk

HEMP MILK

The hemp plant has numerous uses, one of which is hemp milk made from the seeds of the hemp plant. The seeds are ground and soaked in water. The beverage contains high levels of essential fatty acids as well as nutrients such as potassium, calcium, fiber, iron, and magnesium. Its high protein content makes it a popular choice for vegans.

Credit: Answers

Happy Bastille Day – What’s your favorite french food? – Lessons about Eating we can learn from the French

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Bastille Day is the name given in English-speaking countries to the French National Day, which is celebrated on 14 July each year. In France, it is formally called La Fête nationale; The National Celebration) and commonly Le quatorze juillet.

The French National Day commemorates the Storming of the Bastille on 14 July 1789, which was the culmination in Paris of a violent revolution that had begun two days earlier, as well as the Fête de la Fédération which celebrated the unity of the French people on 14 July 1790. Celebrations are held throughout France. The oldest and largest regular military parade in Europe is held on the morning of 14 July, on the Champs-Élysées in Paris in front of the President of the Republic, along with other French officials and foreign guests

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What’s your favorite french food? Ours is Pan-seared Foie Gras

Foie gras paté is delicious, but pan-seared foie gras is unique and amazing. The hardest part of this recipe is finding a fresh whole foie gras at a local store. Once you have it, the recipe is actually fairly easy and the result mind-blowing.

Lessons about Eating we can learn from the French

The French diet is full of flavor and high in satisfaction. They don’t believe in low-fat, low-carb, low-taste, or low-calorie, but they do believe in enjoying their food, taking the time to eat at the table, knowing when to stop eating and educating their children about food. These are a just a few of the many lessons the French can teach us about a culture that truly thrives on savoring the flavor at mealtime.

1. THE FRENCH EAT FAMILY MEALS TOGETHER.

No distractions. It’s a real bonding time where they get to talk discuss life. The French train their kids from the age of three they spend time eating at the table at lunch every day in school. They’re not inherently better behaved, but they’ve practiced for years. By the time you see an eight-year-old French kid in a restaurant they have sat at a table thousands of times. It’s just practice.

2. THE FRENCH SIT DOWN AND ENJOY THEIR MEALS.

Eating great food — no matter how simple or how elaborate — is one of life’s great pleasures. It’s rare to see people eating while walking or shopping in France. There are no cup holders on caddies, or even in most cars. You eat at the table, not in front of the TV or computer screen, then you leave the table and do something else. When eating at restaurants, the French are never asked by their servers “are you done with that?” because the meal is a pleasure, not a task.

3. THEY FRENCH DON’T SNACK!

They eat, but not all day long. It’s OK to feel hungry between meals. The French don’t graze after dinner. That’s why when mealtimes roll around, they eat with real pleasure because they’re hungry. When the kitchen closes, it’s CLOSED and they have set mealtimes without cheating on the side. Portions are generous without going overboard. Although the French take in a lot of daily calories compared to most other countries (but nothing compared to yearly U.S. calorie intake), they don’t gain weight because of how they schedule their meals.

Check out the rest of the article: Lessons about eating we can learn from the French

Credit: Wikipedia

Happy National Waffle Day!!! – August 24th (True Belgian Waffles)

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Waffles-The-Gourmet-Gadget

True Belgian Waffles Recipe

TOTAL TIME: Prep/Total Time: 20 min.

MAKES: 5 servings

Ingredients

2 cups all-purpose flour

3/4 cup sugar

3-1/2 teaspoons baking powder

2 Eggland’s Best Eggs, separated

1-1/2 cups milk

1 cup butter, melted

1 teaspoon vanilla extract

Sliced fresh strawberries or syrup

Directions

  1. In a bowl, combine flour, sugar and baking powder. In another bowl, lightly beat egg yolks. Add milk, butter and vanilla; mix well. Stir into dry ingredients just until combined. Beat egg whites until stiff peaks form; fold into batter.
  2. Bake in a preheated waffle iron according to manufacturer’s directions until golden brown. Serve with strawberries or syrup. Yield: 10 waffles (about 4-1/2 inches).

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