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Posts Tagged ‘weight loss’

Super quick and easy, this tasty recipe is perfect for a healthy but hearty dinner. The main ingredient? Spaghetti Squash! I used to have it as a kid, and I just loved it!

So here it is, the one meal I’ll ever steal from my mom. (sorry mom ;-))
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.

.Ingredients:

– 1 spaghetti squash
– Your favorite tomato sauce (with meat or not)
– 1 cup grated cheese (I use Parmesan and Romano)
– olive oil
– salt and pepper to taste

  1. Preheat the oven to 350°F. Slice your squash in half lengthwise; If you want to make individual portions, slice each half again lengthwise, yielding 4 single little “boats”.
  2. Add the sauce in each pieces (half or quarters), and sprinkle with cheese, salt and pepper. Return to the oven for 45 min. or until the cheese is golden brown.
  3. Enjoy!

No Pasta Spaghetti

What was your favorite meal as a kid, and do you still make it?

– Kloé

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Woah, so last night I did my first Plyo workout for the Challenge, and let me tell you they are CHALLENGING! so if you haven’t had a chance to look over the New Challenge, here’s an overview:

THE CORE + PLYO CHALLENGE
See details Here

The Rules:

  • 1000 crunches & 200 Plyometric B****
  • You have until next Thursday (February 4th 11:59PM) to turn in your numbers.
  • Update me as often as you can by leaving a comment on the wall
  • Bring in as many people as you can, to help me and the world to be a FITTER and HEALTHIER place!
  • There’s a reason why I called it the Plyometric B****. If you REALLY can’t do it, just omit the push-up and stay in plank position.
  • JUST DO IT!

How Do You Get In? Just leave a message saying “I’m in” and I’ll put your name up on the board!

– Kloé

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RACE/CHALLENGE DAY IS BACK AGAIN! You can check out the results from last week’s Challenge Here. Due to high demand (three people, oh yeah ;-)) the Core Challenge: Crunch 1000 will be back for a third consecutive week. I encourage everybody to join, guys & girls, newbies & vets, athletes & couch lovers, etc. The scores will be updated everyday. To see the Scoreboard Click the Green Apple!

Click Here!

So having a strong core is great, but there’s more to being fit than abs. Last Tuesday, I introduced one of my favorite moves:
It incorporates cardio, biceps, triceps, chest, back, core, glutes, legs, and basically every single muscles in your body. It uses your own body weight, and is in my opinion one of the hardest greatest move out there. Since I forgot its actual name, we’ll just call it the Plyometric B****.

Here’s how to do it:

  1. Start in standing position, feet shoulder-width apart. You must execute this move as quickly as you can while maintaining a good form!
  2. Bring your hands to the floor in front of your feet, and jump into push-up position.
  3. Do a Push-up: Keep back as straight as possible, core tight and lower so your chin is two inches from the ground, and come back up.
  4. Quickly bring your feet to your hands, and jump as high as you can. This is ONE

The Rules:

  • 1000 crunches & 200 Plyometric B****
  • You have until next Thursday (February 4th 11:59PM) to turn in your numbers.
  • Update me as often as you can by leaving a comment on the wall
  • Bring in as many people as you can, to help me and the world to be FITTER and HEALTHIER!
  • There’s a reason why I called it the Plyometric B****. If you REALLY can’t do it, just omit the push-up and stay in plank position.
  • JUST DO IT!

How Do You Get In? Just leave a message saying “I’m in” and I’ll put your name up on the board!

How to incorporate Plyo in your already existing workout routine:

  1. Use the Plyo as a hard-core warm-up to your runs
  2. Finish hard with the Plyo and the Abs
  3. Do an interval workout: Weights-Plyo-Weights-Plyo or Cardio-Plyo-cardio… you get the point!
  4. Be Creative!

Join The Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it
Update me as frequently as you can by leaving a comment on the wall!

– Kloé

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Just a reminder that tonight is the LAST DAY to turn in your Crunch Count for the Core Challenge Extended, so make sure to let me know, and congrats to everyone taking on the Challenge!

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Triglycerides, glycerol, phospholipids, sterols… what? We hear so many different things concerning “fats” (take this, not that, limit this and eat more of that…) making it really tricky to understand, even more to apply in real life situations.

Rule #1: As tempting as it may seem, DO NOT eliminate lipids (fats) from your diet!

The reason for this (rule #1) is that lipids provide energy, insulates and protect your body and organs like kidneys from injuries, and transports the fat-soluble vitamins in the blood stream. A deficiency in fats not only would jeopardize these functions, but would also cause unhealthy skin and diarrhea. Also by eliminating fats from your diet, you will find yourself constantly unsatisfied. Lipids are vital!

So just to clear that out, here’s a quick review on the main Lipid Families:

  1. The “Bad” Fats
    • Saturated fats:
      red meat, whole-milk products, cheeses, coconut milk and oil, palm oil, cocoa butter…
    • Cholesterol:
      meats, egg yolks, cheese, mayonnaise, liver, etc.
    • Trans fats (partially hydrogenated fats):
      shortening, baked goods, cakes, doughnuts, deep fried foods, etc.
  2. The “Good” fats
    • Unsaturated fats (monosaturated fats):
      olive oil, canola oil,
    • Polysaturated fats (including omegas):
      salmon, sardines, walnuts, sunflower seeds, flax seeds, corn oil, safflower oil, soybean oil, etc.

Now that’s great, but how do I incorporate this (and how much of) in my diet?

  1. The suggested daily consumption of all fats should not exceed 20% to 35% of your calories intake. Since all kinds of lipids are very high in calories (9kcal/gram) you should monitor your intake regardless of the kind of fat, in order to maintain a healthy weight.
  2. For the “Bad” fats you should have no more than (*based on 2000 cal. diet):
    • 7% of total energy intake from Saturated fats
      1 Tbsp of butter = 3,3%*
    • 1% of total energy intake from trans fats
      – 1 doughnut = 1.75%*
    • 300mg per day of Cholesterol
      – 1 egg yolk=210 mg and 3 oz of turkey=70 mg
  3. For the “Good” fats, you should aim at 5% of omega fats a day, and make the majority of fat consumption Polyunsaturated and Unsaturated fats.
  4. Considering all this info, when you are at the store, look at the food label and the ingredient list. If a high-lipid content food is listed at the top of the list, it means it is in high quantity. The ingredient lists are always in decreasing order from the most abundant to the least.

Finally, it is a well known fact that lipids can cause cardiovascular diseases, but can also help prevent them. Here’s how to:

  • Consume overall healthy diet (including recommended amounts of lipids)
  • Consume fish, especially oily fish, at least twice a week
  • Aim for healthy body weight
  • Be physically active
  • Avoid use/exposure of tobacco products
  • Choose and prepare your food with minimum or no salt
  • Alcohol in moderation

So as usual, everything goes, but in moderation… Like chocolate 🙂 What’s your guilty pleasure?

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Scoreboard

→ Check out the Latest Challenge Here

Last Friday, I started the “Race Day Challenge Series”  with a Core challenge. Success? Marie rocked it with over 500 crunches. I did about 320. Since we all need stronger and more defined abs (it’s never enough, is it?) I decided to keep this as an ongoing challenge. This week’s goal: 1000 crunches (turned in before next Thursday, Jan. 28th 11:59PM). I know Marie’s up for it, and I know I am! So join the ab-party(Hah!) and bring in anyone you want! Click the Green Apple to see the updated scores!

Here are a couple reasons why you want a stronger core:

  1. It just looks great!
  2. Enhances running performance (better posture, less pressure on the joints, stronger stride, etc.)
  3. Enhances swimming, biking, and most sports performance
  4. Helps maintain a good posture (a good posture is always very well perceived by your peers and coworkers!)
  5. For those trying to lose weight, a tighter midsection decreases the health risks of Diabetes, heart conditions, high blood pressure, etc.

Join in the Core Challenge for the second/third week, and all you have to do is your best! It is a friendly competition, and YOU are your biggest competitor! So get on the mat and prove to yourself that you can do it!

I know there are a lot more moves out there then just crunches, so use common sense to count it 🙂
Update me as frequently as you can by leaving a comment on the wall!

– Kloé

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I was just getting some tisanne (french for herbal tea), and skimming through the Health section of The Plain Dealer (Cleveland), I came across a very encouraging article. Medical Mutual President and Chief Executive Rick Chiricosta – former tennis player – started a company-wide weight loss challenge. Not only will the 2,700 employees reap the benefits of a healthier life-style, but also the three people who lose the highest percentage of body-weight before July 1st will cash in pretty good prize money. Talk about a great incentive to get started!

I hope more and more companies will join this health-awareness thing, because quite frankly we need it. Hooray for Cleveland!

The Plain Dealer Article

– Kloé

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