Love Notes by Jari Love

Booty Sculpting Moves

by Jari Love

Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.

  1. Single-Leg Forward Reach

Similar to yoga’s Warrior 3, this exercise fires up your core by challenging your balance. As you move in and out of the pose, you will be working the back of your body too.

– Stand with all your weight in your left foot, abs engaged and chest lifted.

– Reach your torso forward as you lift your right leg behind you. Reach your arms out in front of you for balance as your torso and leg come parallel to the floor.

– Hold this position for a moment, and reach through your right heel to engage the back of the right leg.

– Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.

– Do 15 reps before switching sides.

  1. Side Lunge to Curtsy

Target your outer tush and your inner thighs with this move.

– Holding a dumbbell in your right hand, side lunge to the left, bringing your right hand to your left foot. Lower your booty as much as possible. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.

– Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.

– Repeat by stepping immediately into a side lunge from the curtsy.

– Once you have completed 12 to 15 reps, switch sides. Do three sets total.

  1. Crossover Lunge

Adding arm work to this glute- and inner-thigh-toner makes this a time-saving full-body move.

– Stand with your feet shoulder-distance apart. Grasp a dumbbell or a medicine ball in front of you with arms extended.

– Take a large step diagonally forward with your left foot, planting your foot at the 11 o’clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbell toward your chest.

– Extend your legs, lift your left knee and bring it in toward your chest, and lower your arms. Step back with your left leg, this time lunging behind your torso and stepping back to the 8 o’clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep. Complete your set, and then switch sides.

– A set equals 15 to 20 reps on each leg. Do two sets.

  1. Tipping Row

This rowing variation works the backside beautifully, but it also targets the hamstrings and upper back.

– Stand up straight and hold two dumbbells with palms facing each other.

– Lift up your left foot so you are balancing on your right leg. Find your balance, then sweep your left leg back and extend your arms toward the floor.

– Holding this position, bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.

– Do three sets of 10, then repeat with the other leg.

  1. Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside, targeting both the hamstring and the glutes but also works the core.

– Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.

– Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.

– With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.

– Do 12 reps on each leg, for three sets.

For images of the above exercises and for 8 more glute exercises that aren’t squats, visit popsugar.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.

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Broccoli Tater Tots

by Jari Love

If you love the texture of tater tots but are trying to cut back on calories and fat, these broccoli tots need to make their way onto your table. This quick and simple recipe comes together in 25 minutes and will curb those fried-potato cravings with a much lighter bite that’s lower in carbs, calories, and fat.
Your taste buds thank you in advance for this broccoli-cheesy treat.
Broccoli-Cheese Tater Tots
Ingredients:
2 cups broccoli florets
1 small shallot, minced
2/3 shredded cheddar cheese
1/2 cup panko bread crumbs
2 eggs
Salt and pepper
Directions:

  1. Preheat your oven to 400ºF, and line a baking sheet with a piece of parchment paper.
  2. Steam your broccoli florets for 2 minutes, and chop well into small pieces.
  3. In a large bowl, combine the chopped broccoli with the rest of your ingredients. Mix until totally combined.
  4. Scoop a large spoonful of the mixture in your hands, and shape it so it resembles a tater tot. Place on your baking sheet, and repeat until all mixture has been used.
  5. Bake in the oven for 20 minutes, and enjoy warm from the oven.

via popsugar.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.

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High-Protein Foods to Add to Your Diet

by Jari Love

High-Protein Foods to Add to Your Diet – Nutrition

Although most of us have adequate protein in our western diet, the trend towards choosing higher protein foods continues. Restaurants are beginning to cater for those who follow the popular Paleo diet, meaning that protein-rich dishes are appearing more frequently on menus as demand continues to rise.

 

What can you do if you want to increase your protein content?

 

Start with some basic food swaps:

 

  1. Change your ordinary yoghurt to Greek yoghurt

 

Greek yoghurt contains around 10 grams of protein per 100 grams, compared with just 3.8 grams per 100 grams in ordinary yoghurt. Choose plain varieties rather than sugar-laden flavoured versions and sweeten with fresh fruit.

 

  1. Swap white rice for quinoa or buckwheat

 

Both quinoa and buckwheat are referred to as complete sources of protein because they each contain all 9 essential amino acids (ones that the human body cannot make). Both also contain around 14 grams of protein per 100 gram serving, which is twice the protein content of rice.

 

  1. Have eggs for breakfast instead of your usual cereal

 

One egg contains around 6 grams of high quality protein and is also a complete protein source. Try boiled eggs with buttered toast soldiers in place of a sugary breakfast cereal.

 

  1. Go for a salad with cottage cheese at lunchtime in place of a sandwich

 

Cottage cheese has a slightly higher protein content than Greek yoghurt, with around 12 grams per 100 gram serving. It is also a complete source of protein and a versatile food that goes with anything. Choose low sodium and low fat varieties.

 

  1. Try using ground up nuts and seeds as a higher protein alternative to breadcrumbs

 

Sunflower, pumpkin and sesame seeds each have between 18 and 21 grams of protein per 100 gram serving, as do nuts such as almonds and cashews. A ground-up mix of these can be used to coat chicken pieces or fish, as a higher protein replacement for breadcrumbs which average just 13 grams of protein per 100 grams.

 

  1. Nuts and seeds are a much healthier and higher protein snack than a packet of crisps

 

With their high protein content, nuts and seeds are much healthier than high in fat (and salt) potato crisps that average only 7 grams of protein per 100 gram portion.

 

  1. We all love French fries but vegetable chips make a great alternative

 

French fries or chips are high in fat and contain around 41 grams of carbohydrate per 100 gram serving. With only 10 grams of carbohydrate per 100 grams, vegetable fries are a much healthier alternative. You could try a mix of carrots, sweet potatoes, courgettes and beetroots and, for the healthiest option, roast them in the oven rather than deep frying.

 

  1. Thirsty? Go for a glass of milk instead of juice or soda

 

Milk has 3.4 grams of protein per 100 grams compared with just 0.1 grams in 100 grams of apple juice. It has half the amount of sugar too.

 

  1. Swap mashed potato for vegetable mash, noodles for zucchini or squash “noodles” and rice for cauliflower “rice”

 

Vegetable noodles provide a healthier, lower carbohydrate alternative to ordinary noodles, with 3.1 grams of carbohydrate in the courgette version versus 25 grams per 100 grams in egg noodles.

 

As well as making small food swaps there are other ways you can increase your protein intake, such as adding lentils and beans to casseroles. You can also add seeds, such as sunflower and pumpkin, to salads for an extra crunch. The addition of protein powder and dark green veg, such as spinach and kale, to smoothies makes for an effective post workout boost.

 

As with any food, the principle of everything in moderation applies here. Too much protein can equate to excess calories, which of course will lead to weight gain. Be aware of portion sizes and use lean meat with the fat trimmed off. Spread out your protein intake throughout the day and remember protein takes longer to digest so you don’t need as much of it. In other words it can keep you feeling fuller for longer. As with any diet, variety is key so mix up your proteins too. A range of white meat, red meat, seafood, dairy and vegetable proteins, such as quinoa, tofu and buckwheat, will help ensure that you eat a complete range of essential amino acids.

 

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.

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Same Workout Every Day?

by Jari Love

Same Workout Every Day?

When it comes to working out, most people fall into one of two categories. Some love to mix it up: HIIT one day, running the next, with a few barre classes thrown in for good measure. Others are creatures of habit: Their workouts look the same—indoor cycling, weight lifting, or yoga—day after day, month after month.

Yet any fitness expert will tell you that it’s the former who reap the real boons of exercise. And studies support the fact that workouts that challenge your body in new ways over time are the most beneficial. But some of the most popular forms of exercise: road races, rowing, and cycling call for training that more or less looks the same—so is sticking with the same workout ever a good thing? The answer is complicated, so we dug in to break things down.

If You’re a Cardio Queen…

If you frequent an indoor cycling class three days a week or are training for a half-marathon, you’re definitely reaping the benefits of regular cardio, like improved heart health, improved efficiency in your lower body muscles, and more burned calories, says Kyle Stull, a National Academy of Sports Medicine-certified trainer and performance enhancement specialist.

“Repeating workouts is not an inherently bad idea, especially if you enjoy what you’re doing,” Stull explains. And research shows that enjoyment is one of the main reasons people stick to a workout. Once people find an exercise they love—running, rowing, or swimming—they’ll be hard-pressed to skip a few sessions for the sake of “switching it up.” (Just ask any runner why they never miss a daily jog.) Plus, some repetition is necessary to acquire new skills. “If you have a goal of becoming better at something, then you must repeat it,” Stull adds. After all, no one’s going to attempt a marathon without doing some long runs before (we hope).

The only problem: The human body is a master at adaptation. “Whatever the body is asked to repeat, it will become very efficient at it,” Stull explains. “After a few months, you may continue to feel the psychological benefits, but not necessarily the physiological benefits.” Translation: What was once a great calorie-burning workout may become no better than the average walk, Stull says.

Change it up: To prevent plateauing and continue improving your endurance, mix up your cardio. The simplest way to do this: Follow the F.I.T.T. principle (which stands for frequency, intensity, time, and type), suggests Jacqueline Crockford, an exercise physiologist at the American Council on Exercise. Implement one of the following steps per week.

First, increase the frequency of your workout. For example, if you’ve been cycling three days a week, bump that up to four times a week (make sure you allow for one full day of rest each week too). Then increase the time—or duration—of your session. If you’ve been exercising for 30 minutes, add on five or 10 minutes.

Next, increase the intensity, which can be measured most accurately by heart rate. If you’ve been working at 70 percent of your maximum heart rate (MHR), for example, increase it to 75 percent. A heart rate monitor will come in handy here, but you can also determine your target heart rate with a little bit of math:

  1. Subtract your age from 220 to find your MHR. (If you’re 30 years old, your MHR is 190.)
  2. Multiply that number by 0.7 (70 percent) to determine the lower end of your target zone. Then multiply by 0.85 (85 percent) to determine the upper end of your target zone.
  3. To determine your beats per minute (BPM) during exercise, take your pulse inside your wrist, near your thumb. Use the tips of your first two fingers to press lightly over the blood vessels. Count your pulse for 10 seconds and multiply by six to find your beats per minute (BPM). If your beats match the 70-percent mark, adjust your exercise intensity to reach that upper end of your target zone.

Finally, try switching up your usual cardio of choice with a different type of movement. This helps to strengthen different muscle groups, improve endurance, and eliminate the risk of overuse and eventual injury, Stull says. For example, instead of cycling, try running, swimming, or something that changes the motion completely, like dance cardio, once a week.

If Strength Workouts Are Your Thing…

Strength training devotees are known for following a set routine each time they enter the weight room. Here’s some good news for those creatures of habit: Strength routines need to be repeated for a period of time in order to be effective, Stull says. In fact, if you’re just starting a new routine, there are major benefits in doing the same thing consistently, says Darryn Willoughby, Ph.D., an exercise physiologist and professor at Baylor University. That’s because in the first four to six weeks, the improvements you’ll experience are mainly neurological—your brain is learning how to most efficiently recruit your muscles to complete the moves.

The bad part: This doesn’t translate into increased muscle size (yet). “A good general time frame to expect noticeable progress is 12 to 16 weeks, but it varies by person and intensity of training,” Willoughby adds. That’s why you don’t want to give up a month into a new strength training program just because you’re not seeing “results” in the mirror. If you’re starting a new program, commit to that 12-week time frame. But after that, as your body adapts to the routine, you’ll need to vary your program in order to continue to reap the benefits and keep seeing results, Willoughby says.

Change it up: First, switch your strength moves. “The intensity and volume of training must be repeated to develop strength, but the exercise selection can be varied,” explains Stull. “For example, you can increase lower body strength by squatting, dead lifting, or doing a leg press,” Stull says. “All will require the muscles to work in a very similar way, but will be very different to the nervous system.

Willoughby agrees. Although there are plenty of moves to work the chest muscles—from push-ups to the bench press—that doesn’t mean any move is better than the other. In fact, it’s probably a better strategy to change up the exercises on regular basis so you work the muscles at a slightly different angle, which helps improve muscle adaptation (and growth) over time.

A final way to can change up your strength workout: a type of programming called non-linear periodization, repeating the same exercises but varying the intensity (amount of weight used) and the volume (reps and sets), Stull says. For example, if you’re training on Monday, Wednesday, and Friday, you could make Monday a heavy day with less volume, Wednesday a moderate day with moderate weight and volume, and Friday a light day with a higher volume. Studies suggest this is a great way to increase strength has been shown to be more beneficial than performing the exact same routine over and over again.

via shape.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.

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Quick and Easy Chopped Chicken Salad

by Jari Love

This Chopped Chicken Salad is quick and easy and is is filled with wholesome ingredients, protein and fiber to enhance your hard earned fitness results. It’s ideal for a low-key date night dinner or a delicious solution to the age-old question, “What’s for dinner?” You can also change it up a bit by swapping chicken breast with steak or tuna fillet.  The end result is a salad, not overly heavy, nutritious  and easy to prepare – a perfect dish for any time of year.  Servings: 6

Here’s what you need:

For the Salad

  • 2 cooked chicken breasts, chopped
  • 1.2 cup cherry tomatoes, quartered
  • 1 Tablespoon red onion, minced
  • 1/2 cup cucumber, chopped
  • 4 cups romaine lettuce, chopped
  • 4 strips, cooked nitrate-free bacon, chopped
  • 1 avocado, chopped

For the Dressing

  • 1/8 cup olive oil
  • 2 Tablespoons lemon juice
  • 1 packet stevia
  • 1 teaspoon crushed garlic
  • 1 teaspoon Dijon mustard

Instructions

  1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.
  2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

Nutritional Analysis: One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g 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.

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Clean Eating Foods

by Jari Love

Clean Eating Foods That Keep You Full

A stomach that won’t stop growling won’t just turn you into a hunger-crazed jerk. It’ll also destroy your ability to refuse the unhealthy crap you normally don’t have much problem saying no to.

So instead of subsisting solely on salads and green juices that leave you famished in an hour, add more of these heavy hitters to your diet to help you stay fuller longer. Your friends will like you more, and you’ll feel really good about not devouring an entire box of crackers or cereal. Here are some clean eating foods that will keep you full.

  1. Smoothies

Yes, most drinks—including green juices—are less filling than foods. But smoothies are the exception to the rule because they’re packed with air—and the longer you blend them, the fluffier (and more filling) they’ll get. In one Penn State University study, men who drank shakes that were blended for a full 5 minutes ate about 100 calories less at lunch, compared with those whose smoothies were blended for just a minute and a half, even though both smoothies contained the exact same calories and ingredients.

  1. Baked potatoes

If you’re doing carbs with your meal, you might want to think about saying yes to spuds. In a study that ranked the satiating properties of 38 common foods—including fruit, steak, beans, and fish—boiled potatoes came out on top. In part, that’s because they’re loaded with fiber—one medium potato packs 5 g of the stuff. Just remember to leave the skins on (that’s where most of the roughage and nutrients are) and to not go crazy with the butter and sour cream. (Instead, try topping it with a dollop of Greek yogurt and salsa.)

  1. Apples and pears

Unlike most other fruits, apples and pears contain pectin—a special type of fiber that’s especially good at slowing digestion and helping you feel fuller longer. In fact, one recent Harvard study found that eating an extra serving of apple or pear led to more weight loss than eating an extra serving of any other type of fruit. Try one sliced up with a spoonful of almond butter and see if you aren’t full ’til dinner.

  1. Vegetable scrambles

Eggs are loaded with appetite-quashing protein, which might be why people who loaded up on eggs every morning lost more weight, felt less hungry, and were less tempted to chow down on junk, compared with people who ate bagels for breakfast, according to one British study. Throw in a couple of handfuls of fiber-rich vegetables (like artichokes or broccoli), and you’ll be good to go for hours.

  1. Flaxseed

Here’s a pro tip: Make almost any meal more satisfying by sprinkling on some ground flaxseed; a measly 2 Tbsp serving packs almost 4 g of fiber. Try stirring them into yogurt, dusting them on top of salad or roasted vegetables, or using them instead of bread crumbs.

  1. Oil-popped popcorn

Like smoothies, popcorn is loaded with air, so it literally takes up lots of space in your stomach. The crunchy snack is also a good source of fiber, and you can eat a ton of it for not a lot of calories—4 cups packs 4 g of fiber and around 200 calories. Sure, you could cut the calories even more by doing air-popped popcorn, but everyone knows it’s tasteless and unsatisfying, so don’t bother.

  1. Oatmeal

Half a cup of rolled oats packs almost a third of your daily fiber—most of it in the form of soluble fiber, which actually turns into a sort of digestion-slowing gel in your stomach. (Mmm!) Cook ’em with water or milk, and all that extra volume from the liquid makes them even more filling.

h/t prevention.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.

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Weird (But Proven) Benefits of Exercise

by Jari Love

It’s widely known that exercise leads to weight loss, better sleep, stronger bones, reduced chronic pain and cuts the risk of diseases including diabetes and cancer. However, science shows that there are also unexpected, but medically proven, benefits to exercise.

1. Exercise can prevent gallstones

A sedentary lifestyle is associated with an increased risk of gallstones (ouch!). But endurance-type exercise five times per week can prevent 34 percent of cases of symptomatic gallstones.

2. Exercise makes you happier

Numerous studies indicate that exercise can reduce the symptoms of depression. People who exercise also tend to have high self-esteem, improved quality of life and better rates of happiness. Scientists don’t know the exact mechanism, but exercise may trigger the brain to generate serotonin and endorphins that help with mental well-being.

3. Exercise provides pain relief during periods

Painful periods can be debilitating, but exercise can decrease the intensity of the pain — as well as decrease the use of sedating pain medications.

4. Exercise helps you quit smoking

Exercise helps curb withdrawal symptoms and cravings. One study found that even people who smoked for more than 20 years were able to quit smoking through cognitive-behavioral therapy and exercising only 40 minutes three times per week. Another benefit? Former smokers who exercise can minimize post-smoking cessation weight gain.

5. Exercise improves your skin

Exercise coupled with a healthy diet can fight a variety of skin conditions, including psoriasis. It may not necessarily be the increased blood flow which has the positive effect — it could be the impact of weight loss.

6. Exercise can stop urine leakage

A very specific type of exercise — pelvic floor muscle training, known commonly at Kegel exercises — can actually improve or even cure urinary incontinence in women. Yes, I’m still counting it as exercise.

7. Exercise boosts your brain function

Exercise has been associated with improved cognitive function in young adults; and newer research shows it can improve daily activities (like showering, dressing and mobility) in older adults who already have dementia.

So, what is the best type of exercise routine? The one that you stick to on a regular basis.

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.

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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.

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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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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.

By Collage Video | | fitness, goals, Healthy, Jari Love, practice, Weekly Blog, Wellness | 0 comments | Read more

Healthy Roasted Chicken

by Jari Love

Make this Healthy Roasted Chicken dinner on the weekend and then enjoy nutritious leftovers throughout your week!
Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think.
Servings: 5
Here’s what you need:
  • 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.
To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.

    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.

    By Collage Video | | exercise, fitness, goals, Healthy, Jari Love, practice, Recipe, Weekly Blog, Wellness | 0 comments | Read more
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