me -

everything & anything that motivates me to be healthy.... day in, day out.

Thursday, June 23, 2011

June 23, 2011

good morning!
sooo sore from Jillian Michaels DVD
made a good change from the gym :)

Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep.

Works entire core, shoulders, chest, hips, and glutes 

What type of stretching should always be avoided?

  • Passive stretching
  • Assisted stretching
  • Ballistic stretching
  • Fast-paced yoga stretching
  • Dynamic stretching


Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum. You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.

True or False: It's normal for people to become depressed as they get older.

  • True
  • False


Depression is not a natural part of aging. While you may think that the risk of developing depression increases with age, that's not always the case. In fact, studies show that the elderly are more likely to be happy and content with their lives than their younger counterparts. Depression can occur at any age (even in children), but it is most common in people between the ages of 24 and 44.

Vegans need to take supplemental vitamin B-12.

  • True!
  • False


Vegans, also known as strict vegetarians, omit all meat and animal products (eggs, dairy, etc.) from their diets. Because vitamin B-12 only occurs naturally in animal foods like meat, dairy and eggs, vegans must supplement their B-12 intake with pill supplements or foods that have been fortified with vitamin B-12.

Metabolic Melon

A helping of watermelon for dessert or as part of a refreshing smoothie also keeps metabolic fires burning, says Erin Palinski, RD, LDN, CDN, CPT, founder of Vernon Nutrition Center, LLC, New Jersey. “Watermelon contains arginine, an amino acid that decreases body fat in animal studies,” says Palinski. Arginine boosts metabolism by promoting muscle over fat gain, according to a study published in the Journal of Nutrition. Supplementing diets of obese rats with arginine reduced body fat gains by more than 60 percent.

lol :) i hate scales.

"It's the lack of faith that makes people afraid of meeting challenges, and I believe in myself." -Muhammad Ali

my dinner last night!
home made vegetarian pizza with bocconcini, vine ripened tomatoes,
spinach, olives and oregano. mmmmmmmm

obviously i was in a cooking mood yesterday and also made
some mini muffins, chocolate chip flavour! (low fat of course haha)

Cutting Calories tip (for those after weight loss or just want to boost the nutritional value of their meal)

Replace the Rice with Broccoli

At one of your meals today, double the amount of vegetables on your plate and skip the starch. A simple way to do it: Serve stir-fry over a bed of broccoli instead of rice. The florets of the broccoli will soak up the sauce and juices from your dish just like the rice would have. Plus, you have the added cancer fighting addition of indole 3-carbinol, a potent anti-cancer nutrient found in vegetables like broccoli and cabbage


have a great day everyone!!
almost the weekennnddddddddd

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