Love Notes by Jari Love

Stupid fitness questions you’re too afraid to ask

by Jari Love

We all have fitness questions, especially with all the information there is out there on the internet. But who do you ask? How do you know what is the right answer? You need to find a reliable source that will provide you the answers to the fitness questions you have, and stick with that trusted person. Let me be that trusted person, since I have over 20 years experience in the industry and have worked with scientists to find out the best ways to lose weight. So here you go…

 The Debrief: Real exercise advice. No BS!  Now on to stupid fitness questions… WHY ARE YOU NOT DOING THIS?

 As a female working in the magazine industry, I know this generally isn’t what people want to hear, let alone pay to hear. It’s a sign of the times that we want get rich quick, get famous without working hard, look-like-JLO-in-a-week type spiel. He’s always loved me for who I am and whilst he wants to share his knowledge for my well being, has never pressured me to look/feel a certain way as you’d maybe think, or have experienced super fit people do. 

But I realized that women need real advice, from someone who isn’t trying to sell them something. So, I asked him for genuine advice, because a lot of people (me included) just don’t know what to believe after reading countless diet stories in trashy magazines. 

I would love to say there’s going to be an easy revelation ladies… but I wouldn’t hold your breath. The truth? We ladies can handle the truth… or can’t we?

‘Help! I've never exercised 'seriously' before, where do I start?’

 The important thing to remember here is that you can only start from where you’re at! 

As a complete beginner the best thing to start with is the basics. For the average person with fairly typical fitness goals, more often than not the most effective routine is going to come down to a mixture of compound resistance exercises (squats, lunges, presses, rows etc) and High Intensity Interval Training (HIIT, short). 

To get there it’s a case of building up your aerobic fitness (whether from jogging, cycling, CrossTraining etc, I’d be lying if I said it mattered which) and learning the compound movements (remember doing movement properly and safely comes first! If you can’t squat low and your lunges make you look like Bambi on ice then there’s no point adding weight yet!) 

To a point the details don’t matter, it’s much more important that you start with realistic expectations (if you’ve had 3 years of takeaways and beer then you’re not going to transform in a matter of weeks), consistency and dedication. If you can’t bring those things then you need to ask whether or not you genuinely want it. 

That magazine told me I could drop 5 pounds in 5 days, sorted, right?

Remember that ‘weight’ applies to everything, not just fat. You’re not going to lose 5lb of actual fat tissue in 5 days. What you will do by crash dieting for 5 days is lose a ton of water and deplete the glycogen from your body (carbohydrate which is mostly stored in your muscle cells). Being dehydrated and glycogen depleted is not the same as burning fat! I can tell you from first-hand experience after I ‘lost’ 12lbs of sweat and glycogen after doing a 24 hour boxing circuit for charity and then put it back on the next day after eating and drinking again.

 Once your body has depleted water and glycogen, you’ll find the ‘weight’ loss stops. There’s no magic workout, magic diet or quick fix… just patience, hard work and CONSISTENCY is key. 

How many times have you seen a ‘D-list Celeb’ on the front cover of a magazine telling you how she’s lost 2 stone in a month, only to see her in the same magazine a couple of months later and 3 stone heavier? 

I can't afford a gym membership, I can't get fit.

You already own the most effective piece of exercise equipment out there and that’s your own body! You can walk, run, jump, press, dip and pull. You need little more than a floor to get fit. Try a 3-4 Tabata Circuits (20 seconds of all-out effort, 10 seconds of rest for 8 rounds) of movements like squat jumps, thrusters, skipping or burpees every other day for a month and then try and tell me that you haven’t gotten fitter! 

If you’re against getting tied down to a gym membership then why not shell out as a one off on a few bits and pieces for the house? Some dumbbells and an aerobic bench won’t set you back much and jogging is free. More and more budget gyms are opening up everywhere for little more than a tenner a month and I’m sure if you really looked you’d be able to save £2.50 a week somehow. 

I want a butt like Kim Kardashian!

Go back in time and pick different parents. Or failing that get implants (as it is alleged she has.) 

I’m half-joking here, but you have to be realistic. Everybody can improve and build upon what they’ve got, but we’re all born with a particular body shape. I’m built more like a swimmer, I can get leaner, I can build my muscles to look a certain way, but no amount of training, food or *ahem* ‘supplements’ is going to make me the size of a World’s Strongest Man competitor, nor could I starve myself enough to get into a pair skinny jeans without ripping them when I sat down. There is no ‘right’ body type, everyone is valid. 

How do you feel about ‘cheat days’ is it the best way to stick to a diet, or do I have to always deprive myself of stuff?

If it works for you then it works for you! Some people can be strict 100% of the time, but anything too restrictive probably won’t work in the long run for most people. 

Just make sure that you don’t confuse cheating with binging. 

Ok, what's the secret?

There isn’t one. In an online and instant age were we’re used to effortlessly getting everything when and where we want it, is it any surprise that telling people they need to be patient, dedicated and hard working to get even close to what they want is a something that even Jordan ‘The Wolf of Wall Street’ Belfort couldn’t sell? 

The reality is that anybody promising you something easy or something quick is simply trying to flog you something. 

If I was to do one thing to get fitter, what would it be?

Something that you enjoy, I can program something scientifically to stimulate the adaptations your body needs to make to meet your goals, but if you hate it then you’re not going to do it consistently or for very long. 

Try stuff; cycle, swim, run, play tennis, dance, box… it doesn’t matter. Anything done with consistency and enthusiasm will serve you better in the long run than something you do infrequently and halfheartedly. 

I get bored in the gym and don’t like any sport, what can I do?

You’re either going to have to want the results badly enough that you can produce the discipline to overcome that or you’re going to have to try harder to find something that you like. Maybe you need to change your gym routine more often? Have you tried group fitness classes? Training with a friend can make things enjoyable and makes you feel accountable when you don’t show up. 

Sometimes you might just need to force yourself for a while, write a note and stick it in front of your bed ‘I will exercise 3-4 times a week for a month’, keep it up and eventually this forced routine will become just another habit. 

I don’t have time to train/go to the gym but want to get fit?

The best thing you can look to do is to boost your metabolism so that your body is burning more calories even at rest. It makes sense that although you can spend an hour or two in the gym, you’re always going to use more calories in the 23 hours that you have away from the gym, so use that time well! 

If you really don’t have 2 hours a week then start looking at ways you can keep active, clichés like taking the stairs instead of the lift, walking to the shops etc, it all counts for something. 

I am naturally slim and happy with my weight, why should I exercise, I feel fine!

Exercise can have benefits other than weight and body composition control, everything from balancing your hormones, fighting stress and depression, lowering your risk of osteoporosis, diabetes and heart disease (to list just a few illnesses) and there’s also a great social side to it. Above all exercise can just be an enjoyable and cathartic activity, challenging yourself to set and meet goals can be immensely fulfilling. 

But if your health and appearance aren’t something you care about and you simply don’t enjoy exercising then nobody is going to force you to! 

Do I need protein shakes? I’m confused? I don’t want to get big Madonna arms?

Whilst protein shakes definitely won’t give you ‘big Madonna arms’, they’re also not something that you need, per say. Protein supplements are there to supplement (the clue is in the name!) your diet, if you either don’t get enough of a nutrient or your body requires more of it due to being physically active etc then supplements have their uses but most, if not all, nutrition should come from food. 

It’s key to understand that protein doesn’t make you ‘big’, testosterone, a lot of calories and genetics will (and if you weren’t built like a female Olympic shotputter in school then it’s probably not going to suddenly happen now). The great thing about protein is that it isn’t very high in calories and also takes more calories to digest and metabolize than carbohydrates do. And unless you’re using testosterone and HGH like half of the woman over 40 in Hollywood do, you probably won’t get arms like Madonna anytime soon.

Via thedebrief.co.uk

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Obesity Prevention: Screen and Sedentary Time

by Jari Love

In today’s age electronics and screens surround us. T.V, ipads, computers and smartphones are part of our daily lives. But more and more studies are linking the amount of time we spend with these screens and the associated “sit time” with obesity. In a recent article published by Harvard, researchers found that higher amounts of screen and “sit” time negatively impact both Body Mass Index (BMI) and overall health.

There is strong evidence to suggest that cutting back on T.V time can help with weight control in both children and adults.

1. Early TV habits have long lasting effects. The more TV children watch, the more likely they are to be overweight. This tendency is particularly apparent in children who have T.V’s in their bedrooms. Not only this, but children who watch a lot of television are at a higher risk for obesity well into adulthood and mid-life.

2. Trials designed to reduce children’s TV use, have found improvements in body mass index (BMI), body fat, and other obesity-related measures.

3. In The Planet Health trial, for example, students assigned to receive lessons on the benefits of reduced TV time had lower rates of obesity in girls. While another trial found that third- and fourth-graders who received an 18-lesson “TV turnoff” curriculum cut back on TV time and on meals eaten while watching and had a relative decrease in BMI and other measures of body fatness.

4. There is also evidence that the more television adults watch, the more likely they are to gain weight or become overweight or obese. Related to T.V linked obesity issues is evidence that too much TV watching also increases the risk of weight-related chronic diseases.

5. The Nurses’ Health Study, as one among many similar studies, followed more than 50,000 middle-age women for six years. A summarized analysis of these studies found that for every two hours two hours spent watching TV, the risk of developing diabetes, developing heart disease, and early death increased by 20, 15, and 13 percent, respectively.

6. A small pilot study in 36 men and women found that adults who cut their TV viewing time by half, compared to a control group with no limits on TV, burned more calories each day, and had a greater reduction in BMI than the control group.

7. Screen and TV watching may contribute to obesity and poor health in several ways: by displacing physical activity, promoting poor diets, enabling poor snacking choices and by interfering with sleep.

8. Many studies show that TV viewing is associated with greater calorie intake or poorer diet quality: food-related TV ads often promote high-calorie, low-nutrient foods and drinks; TV shows and movies frequently feature Branded products which are overwhelmingly for unhealthy foods; TV food ads influence food consumption, shows that feature food ads saw an increase of 45 percent in snack consumption than in shows with non-food advertising

9. TV food and drink advertising to children ages 2–11 decreased from 2004 to 2008; however, advertising to adolescents (12–17) and adults (18–49) rose substantially in the same period. A recent review of the sugary drink advertising market found that children’s and teens’ exposure to sugary soda ads doubled from 2008 to 2010, with Coca Cola (a CFBAI member) and Dr. Pepper Snapple Group (not a member) leading the way.

10. There are no overarching nutrition standards for what constitutes a “healthy” food or drink—and the future of such standards is a matter of hot political debate. Proposed standards, released in April 2011, have been met by strong resistance from the food and beverage industry and have been stymied by Congress.

11. Game playing, sitting at work, driving, and obesity—have not been studied as extensively as TV watching. But there is evidence that these other forms of “sit time” can contribute to obesity

12. There’s evidence that spending too much time sitting—at work or at home—increases the risk of becoming obese, and may also increase the risk of chronic diseases and early death. It is unclear whether sitting itself is the culprit, or whether sitting is just a marker of another unhealthy aspect of lifestyle. It’s also possible that other types of modern sedentary behaviors promote overeating in different ways: Reading or working on the computer, for example, may increase people’s stress and lead to overeating, while listening to music may distract people from noticing whether they are hungry or full.

13. Overall, there is little doubt that time spent watching TV is an important risk factor for obesity—and a modifiable risk factor. There’s evidence that excessive marketing of unhealthy foods and beverages on television contributes to the TV–obesity link.

14. Ways to curb exposure to TV and media: limit children’s screen time to no more than two hours per day–The American Academy of Pediatrics also recommends no screen time for children under the age of 2; Make children’s bedrooms TV-free and Internet; advocate for stricter regulations on TV/media food and beverage advertising to children.

15. Staying active helps with weight control, as does limiting sedentary activities—recreational computer time, driving, and the like. Replace “sit time” with “fit time”—walking or biking for part or all of a workday commute, instead of driving, or playing in the park instead of playing video games. Help creating an environments that supports active lifestyles, and be aware of media and advertising’s influence on your food intake and choices.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Why Is Sugar So Bad for Us?

by Jari Love

Sugar is an addiction, and the worst part is most of us don’t even know how much sugar we are ingesting during the day. Sugar somehow sneaks into all kinds of products. Baked goods and desserts are of course obvious culprits, but what about your cereals, yogurts, granola bars, breads, soups, dressings and pasta sauces? If your food is coming out of a box, bag, jar or wrapper chances are it has hidden sugar. Let’s get rid of our processed foods and switch to whole fresh foods!

 Sugar contains no essential nutrients. We all know it contributes to weight gain, but did you also know that high sugar consumption has been linked to chronic and debilitating diseases like diabetes, cancer, liver disease and even heart disease? There is no doubt that in excess highly processed and refined sugars can significantly damage our bodies’ systems and can suppress our immune systems lowering our chances of fighting off colds, flu and other viruses.

 Not only does it promote rapid fat storage, here are sugar’s other dirty little secrets:

• Sugar weakens Your immune system
• Sugar causes insulin resistance
• Sugar is as addictive as hard drugs
• Sugar speeds up the aging process
• Sugar raises your risk of disease
• Sugar is empty calories 

The good news is you don’t have to give up sweet things entirely. There are many wholesome sweeteners available like fruit, stevia, raw coconut sugar, and raw honey. Just remember because these sweeteners are higher in nutrients and lower on the glycemic index than white or brown sugar doesn’t mean you get a free pass to eat as much as you want. Add these sweeteners sparingly to enjoy their health benefits.

Try this make ahead dairy and sugar free Banana-Peach ice cream with raspberry sauce to keep in the freezer for the next time you are craving something a little sweet. 

Raspberry sauce

1 cup raspberries

1/2 tsp vanilla extract

1tsp coconut sugar (optional)

1 tbs chia seeds 

1. Puree all ingredients together in high speed mixer until smooth. Pour into serving jug and refrigerate at least 4 hours (this will give the sauce time to thicken), if you are short on time you can still use the sauce, but it will be runnier than the chilled version.

Banana-Peach ice cream

4 very ripe bananas

1 ripe peach

1 tsp vanilla

1 tsp cinnamon

 1 Blend all ingredients in a high speed blender until smooth. Transfer to a container and keep in the freezer until needed. Serve with raspberry sauce.

 ENJOY!

 Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Transform Stress Out of Your Life

by Jari Love

This one simple trick could transform your stressed-out life

Changing how you talk about the negative things in your life can have a surprisingly positive effect

 You were wronged, or something awful happened. Maybe you’re worried about something that might happen. How many times do you tell the same negative story over and over again to whoever will listen? Bad things do happen — but harping on them is the energetic equivalent of taking a bath in dirty water. It’s not likely to help you feel better, no matter how hard you try!

 When you keep telling negative stories, you’re marinating in those feelings of anger, fear, guilt and resentment. Your mind, spirit and body can’t differentiate between present events, past events or something happening in real time.

 Your body often sends out stress hormones, such as cortisol and epinephrine, as you talk about traumatic past events or worry about future ones. Over time, as these hormones flow through your bloodstream, you may experience health issues. Stress hormones are thought to trigger increased blood pressure and heart rate, tightening and tension of your muscles (back pain, anyone?), stomachaches, headaches, weight gain, slower healing and other health problems.

I believe that when we marinate in the negative stories of our lives, we stay stuck in the energetic vibration of those awful stories as well. Ever heard of the Law of Attraction? I’ve found that, as I talk about the negativity, more negativity comes my way. When I shift to the positive, I raise my vibration for positivity to find me.

 You might be thinking, “But this is how I process. I need to talk about it to work through it!” I agree that processing is important. But there’s a difference between “working through” and “dwelling on.”

 So, how do you stop “dwelling on” and tell a different story?

 Let’s say somebody was awful to you and you can’t stop thinking about how they wronged you. You’re not able to forgive yet —that’s okay. But you can begin telling a different story by saying, “I am opening my heart to forgive this person, in time.” Do you feel the shift of those words?

 Instead of saying, “I have no money,” say instead, “I can’t wait to see where the money shows up to pay my bills.”

 Instead of saying, “I am trying so hard to meet someone,” say instead, “Whoever is meant to be my love — we will find each other.”

 Instead of saying, “I have so many health issues,” say instead, “My body wants to heal.”

 I know it might feel tough to do, but just a simple shift in the story you tell yourself will improve the health of your mind and soul — and possibly even your body, in time. Switching to the positive will make you feel instantly better, just like you do when you bathe in clean water!

 What stories are you telling yourself?

 via sheknows.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Drink up Buttercup

by Jari Love

How much water should you drink?

“Drink up buttercup” is not just a saying for Friday after work. In Calgary this weekend, it is hot, hot, hot and I love it! The sun is good for the soul. But the sun and heat can quickly leave you dehydrated, and when you’re dehydrated your body doesn’t function as it should. I want to make sure you’re drinking enough water throughout the day, especially when it’s hot.

When you’re body is dehydrated your body doesn’t function as it should. Water acts as a solvent, as a transporter of nutrients through your body, as a catalyst for the many chemical reactions that occur in your body, as a lubricant (for your joints and muscles), as a temperature regulator, and as a mineral source. So you can see the importance of drinking water is much more than quenching your thirst.

Thirst is sometimes a poor indicator of hydration status for those involved in intensive exercise and training. Thirst isn’t perceived until 1-2% of your bodyweight is lost. At that point, if you’re exercising, performance decreases have already occurred. If you’re not exercising, mental focus and clarity may drop off.

Here’s what happens when you lose a percentage of your body water and the consequences:

• 0.5% Lost: Increased strain on the heart
• 1%: Reduced aerobic endurance
• 3%: Reduced muscular endurance
• 4%: Reduced muscle strength, reduced motor skills, heat cramps
• 5%: Heat exhaustion, cramping, fatigue, reduced mental capacity
• 6%: Physical exhaustion, heatstroke, coma
• 10-20%: Death*

Wow, if that isn’t a warning to continually be drinking water, I don’t know what is.

How much water you need to drink depends on how much you weigh. When you have more body cells, more blood, more muscles, more fat, you’re body just needs more. Here’s a simple calculation to determine how much water you should drink:

• Your body weight X 0.67 = #ounces
• Take #ounces/8= # cups
• Take #Cups/4 = # liters
• For example, if you’re 175 pounds, you take 175 X 0.67 / 8 /4 = 3.7 liters of water

This is how much water your body needs to function. If you’re exercising, especially if there’s heat, your fluid needs might double. I like to tell people that for every 15 minutes of exercise, stop and drink a cup of water. Then prior to exercise, drink at least 500ml (2 cups) to prevent dehydration. After you exercise, you need to replace the lost sodium and electrolytes with drinking 2 cups-4cups of water per hour after exercise, depending on how much you sweat.

The best way to get more water in is to fill up a 1 liter bottle of water and carry it around with you all day and be constantly taking sips. You should be refilling it based on your water needs. If you haven’t refilled your bottle in a while, it’s time to drink up buttercup!

*Based on Precision Nutrition, Dr. John Berardi

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Benefits of Exercising in Cold Weather

by Jari Love

Benefits of Exercising in Cold Weather 

Working up the motivation to exercise when the weather grows more and more frigid feels like a herculean effort. You have to put on so many layers of clothing to stay comfortable, it’s often dark, and icy conditions don’t make things any easier. Though a sweat session outside might not be the easy choice, it’s a pretty good one. Tough it out, and you’ll score these six benefits.

1. You might burn more calories

Though many like to think exercising in chilly temperatures alone will increase your calorie burn, studies don’t support this claim. The problem is your body does a fantastic job of generating heat once you get moving. As long as you’re adequately dressed, you aren’t going to scorch more calories doing the exact same thing.

Before you get too bummed, there is a way you can use the winter elements to your advantage. If you notice a layer of fluffy white stuff on the sidewalk, lace up. Running in the snow is a lot more difficult than running on concrete, sort of like a jogging on a sandy beach. If you switch to snowshoes, you’ll scorch even more calories. In some cases, men can burn more than 1,000 calories after an hour of snowshoeing. Keep in mind, it’s a tough activity. You’ll likely need to ease into it before going nuts.

2. You’ll ward off the winter blues

Seasonal effective disorder, the fancy term for the depression people experience during the winter, sinks its claws into a pretty huge chunk of the population each year. According to research published in Psychiatry, somewhere around 20% of Americans find themselves suffering from severe to mild depression during the cold months. One of the best ways to combat this blah feeling it to get moving.

Exercising helps our bodies create more of the feel-good hormones called endorphins. While hitting the treadmill or elliptical can certainly give you this boost, some research suggests heading outdoors increases the effect. A 2013 review published in Extreme Physiology & Medicine reported exercising outside better promoted feelings of revitalization and positive engagement. Your workout doesn’t even have to be all that long. The review went on to reveal the first five minutes of outdoor activity are the most beneficial.

3. Increasing intensity is less difficult

Whether you like to walk, run, or bike, the heat and humidity of summer make it pretty difficult to up your intensity or mileage. Winter, on the other hand, makes it a lot easier to handle since you aren’t subject to the same stresses. And don’t think you can get away with the old excuse that the cold air is bad for your lungs because it just isn’t true.

If you’re after a new personal record on the race course, a chillier temperature could be exactly what you need. A 2007 study published in Medicine and Science in Sports and Exercise found marathon runners clocked progressively worse times as temperature increased. If you do choose to race in the cold, just be sure you do an adequate warm-up so you don’t feel tight when the gun goes off.

4. You’ll boost your immune system

Every winter brings a new round of nasty sick spells, which most people blame on the cold weather. Being in the cold doesn’t give you a cold, though. WebMD explained viruses make you feel crummy, not exposure to chilly temperatures. All the more reason to head out for a workout, because Harvard Medical School lists exercise as one of the best ways to strengthen your immune system. And because staying cooped up inside exposes you to more people who may be harboring this season’s latest cold, getting away from all those folks may actually reduce your chances of catching the same bug.

5. You won’t zone out

A warm day with clear sidewalks and streets offers plenty of opportunities to zone out while you exercise, which is bad for your overall calorie burn as well as your general safety. When it’s darker, slipperier, and snowier, you have to focus more on what you’re doing. But make sure you’re dressing to be seen. Ensembles composed entirely of black or white material won’t cut it for visibility, so go for brighter colors and reflectors.

6. You’ll maintain your fitness

Those with gym memberships struggle to use them as much as they intend when the weather’s pleasant, so they’re unlikely to do much better once a trip there means venturing into the cold. Most even admit to working out less during the coldest months of the year. Skipping some exercise from time to time isn’t a big deal, but a short break can easily stretch into a prolonged one.

According to Berkley Wellness, this period of detraining can lead to aerobic loss in just a few weeks. Muscular strength doesn’t diminish quite as quickly, but it also suffers. One study from 2001 found muscular strength diminishes after four weeks, but both sport-specific and recently acquired strength suffer even sooner. Maintain your routine this winter, and spring workouts will be a lot less of a chore.

via cheatsheet.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Healthy Roasted Chicken

by Jari Love

• 3 bulbs garlic
• 1/4 cup olive oil
• salt and pepper
• 4 Tablespoons coconut oil, gently melted
• 1 Tablespoon each minced, fresh rosemary, oregano, tarragon
• 1 teaspoon minced garlic
• zest and juice from one lemon
• 4 large organic carrots, cut into 1 inch pieces
• 3 organic zucchini, cut into 1 inch half-moons
• 1 cup pearl onions, ends trimmed
• 1 cup Brussels sprouts, halved
• 1 hormone-free, organic chicken
• 2 cups chicken broth
• 1 Tablespoon coconut flour

Cooking Instructions

1. Preheat the oven to 400 degrees F.
2. Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
4. In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.
5. Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
6. Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
7. For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
8. To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.

Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Tips for Sticking to Your Health Plan

by Jari Love

Tips for Sticking to Your Health Plan 

When you are just starting a new diet and exchanging old habits for healthy eating patterns sticking to your health plan can be challenging. However, with a few tips you can make those changes last without succumbing to temptation.

1. Set Realistic Expectations

If you’ve been struggling with healthy eating for a while and decide to change too many things at once you may be setting yourself up for disappointment. For example, if you decide to cut out sugar from your diet, slash your calorie intake in half and drink nothing but kale juice all at once you’ll find yourself back in your old patterns fast. Similarly, if you expect to lose 30 pounds in a week the first time you decide to make a healthy change in your diet you are likely to be disappointed. Instead set realistic goals and expectations for yourself. Start by making one healthy change at a time, make it a habit, and then move on to your next goal. By setting achievable goals for yourself you set yourself up for success and making healthy choices will become easier and easier as you go along.

2. Don’t Starve Yourself

Healthy choices means knowing that you still need to eat—just make healthy choices. If you cut your calories too drastically or completely cut out an entire food group like carbs overnight your body will feel deprived and you are more likely to backslide. Avoid eating more than your body needs to fuel itself during the day and stick with healthy options.

3. Stay Committed and Don’t Make Exceptions

You can always find a reason to make poor eating choices: I need something fast, it’s the weekend, everyone else is having dessert etc. If you are going to stick to your plan you can’t make exceptions. Focus on your goals, and make healthy options easy for yourself. Always come home from work starving? Pre-prep cut veggies and fruit so you have something healthy on hand to grab when you get home to satisfy you until dinner. Find yourself making poor choices on the weekend? Don’t buy food you don’t want to eat—if it’s not in the house then chances are you’ll think twice about indulging yourself. Everyone else having dessert? Opt for fresh fruit—which brings us to the next point . . .

4. Avoid Cynics

Sometimes not everybody supports, or understands, your new health plan. Avoid those who compromise your health choices and surround yourself with people who will encourage you in your goals. Once your health plan starts to pay off and everyone sees how great you look and feel chances are they will hop on your band wagon. Who knows you may even inspire someone else to make healthier choices in their life.

5. Avoid Triggers

Pay attention to your body and your emotions and understand which circumstances trigger your desire to make poor health choices. Does your best friend always bake cookies when you visit? Invite her round to your place instead, or meet somewhere neutral. Do you crave sweets when you are tired or have had a bad day? Have a green tea, water with lemon, a piece of fruit or play with your dog, go for some light exercise to pick yourself up instead. Being self-aware of your triggers will help you recognize why you crave unhealthy foods and help you make better choices.

6. Stay Focused

The first few days of your health plan will probably be easy. However, after a few days it can be more difficult to remember why you made the decision to change your lifestyle. Help yourself stay focused on your decisions and goals. Write yourself notes and motivational sayings, stick pictures of where you want to end up or of apples and broccoli next to your fridge or pantry. Give yourself concrete reminders of why you are doing this and soon making healthy choices will become habit.

7. Get Over Mistakes

The goal is to eat healthfully and make good lifestyle choices every day. However, know that if you eat a brownie one day it’s not the end of your health plan. Forgive yourself and move on. Don’t give up because you made a mistake Get back to your routine and keep making healthy choices. Each time you decide to make a healthy choice the next one is easier. Start making the healthy choices you deserve.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Exercises to Get Rid of Foot Pain

by Jari Love

Whether from running, non-stop errands, uncomfortable footwear, or some other culprit, we’ve all experienced foot pain at one point or another. With the holiday season coming up the pain is likely to reach a high, which is why we’ve opted to go on the offensive and enlisted the creator of the MELT Method, a self-treatment technique that helps people treat chronic pain, Sue Hitzmann, MS, CST, NMT, and asked her to show us some exercises that we can do to strengthen our feet.

1. Mini soft ball treatment

Assess

Stand with your feet side by side, hip-width apart. Close your eyes and notice your feet. Scan up your legs and notice your joints and muscles and whether there’s any tension in the body.

• Position point pressing: Step onto a large soft ball (part of the MELT Hand and Foot Treatment Kit) in the middle of the underside of your foot. With your feet side by side, hip-width apart, gently shift your weight on and off the ball 2-3 times to find tolerable pressure. Apply tolerable pressure to that point as you take a focused breath. Then place the ball just in front of your heel. Apply tolerable pressure as you take a focused breath.
• Glide: Keeping your toes on the floor, slowly move the ball from side to side in front of the heel. Glide from side to side as you work your way to the back of the heel and then back to where you started.
• Direct: Shear With the ball just in front of your heel, wiggle your foot left to right with a slightly heavier compression. The ball should barely move. Hold the compression and take 2 focused breaths.
• Rinse: Place the ball directly under the big toe knuckle. Apply tolerable compression to that point, then press the ball toward your heel in a continuous motion with consistent pressure. Lift your foot to move to the next knuckle. Repeat from each one.
• Friction: Finally, rub your foot and toes over the ball lightly in a quick, scribble-like motion for about 10-15 seconds.

Reassess

Close your eyes and notice whether you sense any changes in your leg. Repeat all of the techniques on the other foot.

2. Take a friction break: If you have less than a minute, use the large soft ball and rub your foot and toes over the ball lightly in a quick, scribble-like motion for 20 seconds, then switch feet. This wakes up the feet and stimulates the sensory nerves, the lymphatic system, and the superficial connective tissue.

3. Build your foot strength: Place your large soft ball on the floor and try to grab it with your big toe and second toe. Then move the ball under your second and third toes – then third and four toes, and fourth and fifth toes – and repeat the move.

4. Strengthen your arches: Lie on your back with your knees bent and your feet hip-width apart and in line with your sits bones. Keeping the soles of your feet on the floor, slowly open your knees as wide as you can without lifting the heels or the balls of the feet. Pause and take a focused breath, then slowly bring your knees back together. Do 5 repetitions.

For images, visit cheatsheet.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Vegetables That Will Help You Lose Weight Now

by Jari Love

When you want to lose weight, there is no one thing that will do the trick. You must make healthy choices, exercise and eat well. Any healthy eating plan should include a wide range of vegetables and it is best to include many offerings. Or as some say, eat a rainbow of vegetables. Those looking to keep fit and trim have long coveted green leafy vegetables, but there are healthy vegetable options that are red, yellow and other colors as well. The following is a selection of vegetables that will help you lose weight now.

Broccoli

Broccoli has a great reputation for health, and at about 30 calories per serving is a great option for people that want to lose weight. There is no fat, but a healthy amount of carbohydrates that promote energy. Broccoli is packed with vitamins and nutrients, including more calcium than any other vegetable. Better yet, it has been known to help avoid cancer.

Cucumber 

Many people refer to cucumbers as a “negative calorie” food, meaning you actually burn more calories eating it than it offers. By that definition, a cucumber is certainly a vegetable that will help you lose weight now. Cucumbers are mostly water, which makes them very refreshing. Furthermore, there are many ways to incorporate cucumbers into meals. You can prepare them fresh, grilled or in many other ways, meaning you should always find a good way to enjoy them.

Carrots

There are many benefits to carrots, most notably the fiber and beta-carotene found within. You can lose weight eating carrots raw or cooked, but like most vegetables, raw is best to keep the maximum amount of nutrients. Also, carrot juice is among the best juices you can drink. Fruit juice, even if it is freshly squeezed, is packed with sugar, but carrot juice is sweet and delicious with much fewer calories.

Celery

Also consisting of primarily water, celery is also considered a vegetable that will help you lose weight as you eat it. Celery contains protein and fiber, a great combination for weight loss and can be enjoyed in many ways. Be careful though. You may be tempted to use celery with dips and other fatty spreads, which can actually do more harm than good.

Peppers

Going back to the note about eating a rainbow of vegetables, peppers offer many options in a wide variety of colors. Yellow peppers in particular are a great source of vitamin C as well as energy. Peppers are also sweet and can be great when your sweet tooth kicks in.

Onions

Onions fly under the radar a bit when it comes to vegetables that will help you lose weight. Of course, there are plenty of ways to make them less healthy, such as frying, but raw and cooked onions are both low calorie options that can be a nice addition to a salad or other dish. Red onions are best when it comes to weight loss.

Leafy Green Vegetables 

As previously stated, green leafy vegetables have a great reputation for helping people lose weight. Kale, spinach, watercress, Swiss chard, lettuce, and other greens are all terrific sources of fiber, vitamins and minerals with very few calories. Specifically, kale is currently one of the most popular vegetables that will help you lose weight and has moved up the list of healthiest foods on the planet.

One of the biggest points for losing weight with this list of vegetables is that they are all very flexible. It can be tough to get excited about eating the same old thing everyday, so look for fresh new recipes that feature these vegetables in a new way.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.