Love Notes by Jari Love

Posts in the Motivation category

Quick Tabata Workout

by Jari Love

Tabata workouts are short and intense bursts of exercise that are designed to burn maximum fat and calories. The idea behind Tabata is that you work as hard as you possibly can for 20 seconds, then take 10 seconds to rest, and then repeat that for a total of 8 times. This is the first HIIT workout ever created, by a guy in Japan.

You can use any exercise in a tabata workout, but the main thing is to chose an exercise that will work all your muscle groups and elevate your heart rate.

Start any workout with a little warm-up to get your blood flowing before doing any intense exercise. Then set a timer, either on your watch or phone and get to work. It is a total of 4 minutes, so there’s no room for excuses in not getting a workout done on this busy Monday.

Here’s your workout! Let me know how it goes. I have instructions below on how to do a burpee.

Browse Tabata Workouts

To do a burpee, start standing straight up with your core engaged like you’re being punched in the stomach. Then bend your knees and reach your hands down to the floor. Hop your feet back, keeping your core strong, not letting your back sag, into a plank. Do a pushup (if you can). Finally hop the feet back to your hands and stand up. If you’re advanced, you can add a tuck jump when you stand up.

Burpees work your quads, glutes, core, shoulders, and chest. Best workout ever!

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.

Are You Getting Enough Fiber?

by Jari Love

Fiber helps you feel full longer. Fiber also helps bind to and eliminates toxins from your system. Getting enough fiber in your diet is essential to maintaining a healthy weight, regulating your body’s systems, boosting your immune system and contributing to your overall health. Yet, many of us do not get enough fiber in our diets. Fiber is only found in plant-based foods, so start snacking on those veggies, fruits and whole grains!

Check Your Fiber Score

How much fiber do you eat each day? Grab a pen and paper and tally it up:

  • Beans, one half cup (7)
  • Vegetables, one cup (4)
  • Salad, one cup (2)
  • Fruit, one piece (3)
  • Fruit juice, one cup (1)
  • White bread (1)
  • Whole grain bread (2)
  • White rice, one cup (1)
  • Brown rice, one cup (3)
  • Intact Oatmeal, one cup (4)
  • Meat, poultry or fish (0)
  • Eggs or dairy (0)
  • Sodas or water (0)

If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.

If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet! An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.

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, Healthy, Jari Love, Motivation, Weekly Blog, Wellness | 0 comments | Read more

8 Thigh Exercises Trainers Swear By

by Jari Love

Your thighs, no matter their size, are beautiful. But keeping them strong and toned is vital for everything from walking around every day to maintaining a healthy weight without killing yourself over every damn calorie.

“The more you work large muscle groups like the legs, the more calories you burn and the more you get your metabolism going,” explains licensed master sports nutritionist and function fitness trainer Natalie Jill, creator of Natalie Jill Fitness. “Plus, strong thighs and quads are a foundation of strength for the body. Working your legs is a win-win situation.”

These trainer favorites will ignite your metabolism and build lean, compact muscle.

How to do it: Aim to do at least four of these moves a minimum of twice a week for best results.

  1. Plyo Lunge Jump

    Why: The plyo lunge jump is extremely effective, as it works not only your quads but also your hamstrings and calves simultaneously, explains celebrity trainer Autumn Calabrese, creator of the 21 Day Fix and 21 Day Fix Extreme programs.

    How: Start with feet in a hip-width parallel position, arms extended in front of your chest. Step straight back with one foot, bending both knees to 90 degrees, and then push off the floor, straightening both legs in the air. Keep the chest lifted and the core engaged. Land safely with both knees bent and repeat. To modify, assume the same position but either slowly lunge and don’t jump or don’t jump as high. Both modifications work the same muscles. Do 2 sets of 10 reps with each leg.

    1. Plié Squat Pulse

      Why: Isometric holds—holding a position for several seconds—are super-effective in working the all-important thigh muscles. They require just your body weight to make your thigh muscles burn, says Jill.

      How: Stand with feet past hip width, toes and knees pointed out. Lower into a low plié squat position, and hold for 20 seconds. Then, add tiny little pulses—moving your butt up and down—for 20 seconds. That’s 1 set. Do 3 sets total.

      1. Double Cloth Lunges

       

        Why: Lunges are one of the most effective exercises for targeting your entire thigh, front and back. But to really engage the muscles, consider using exercise sliders, a towel, or even paper plates on a smooth surface to perform this exercise by celebrity trainer Reggie Chambers.

        How: On a smooth surface, stand with feet in a hip-width position with one foot on a cloth. Slowly slide the foot with the towel forward and slowly lower into a front lunge. Hold for 5 seconds. Slowly slide the foot back up to a standing position. Slowly slide the foot with the towel backwards and slowly lower into a back lunge. Hold for 5 seconds. Return to standing position. One rep includes a front and a back lunge. Do 2 or 3 sets of 12 reps on each leg.

        1. Wall Squat With Ball Squeeze

          Why: This simple move can be made even more effective by incorporating a small yoga or exercise ball. The idea is that by squeezing the ball between your legs while performing a wall squat, you will further engage the thigh muscles resulting in stronger quadriceps—and more calories burned, explains Scott Weiss, a board certified athletic trainer and a registered exercise physiologist, strength and conditioning specialist, and advanced personal trainer. 

          How: Stand with your back and shoulders against a smooth surface. Place ball between knees. Slowly lower into a wall squat where knees are in a 90-degree angle. Continue squeezing the ball. Slowly return to standing. To modify, try quarter squats by starting with 45- to 90-degree squats. Do 3 sets of 10 reps.

          1. Curtsy Lunge

            Why: There’s a reason ballet dancers have some of the strongest legs in all of sports. The moves they perform on a consistent basis not only hit multiple muscles at once, but they also target muscles on varying planes of motion, which is exactly why the curtsy lunge is so effective, says Weiss.

            How: Stand with hands on your waist, feet shoulder-width apart. In one move, step back and across so your legs are crossed, and then sit into a lunge position. Come up and step back to the starting position with feet shoulder width apart. Do 3 sets of 10 reps.

            1. Squat Jump

              Why: You know that the plyo lunge is great at strengthening your thigh muscles. Well, this move is just as effective in that it hits the whole legs while also incorporating some cardio via the jumping so you get more bang for your exercise buck, says Calabrese.

              How: Begin with feet in a hip-width parallel position, bend your knees, lowering the glutes back and down until your hamstrings are parallel to the ground. Keep your chest and eyes up, your knees behind your toes, and your weight in your heels. Next, extend your legs and explode off of the ground, raising your arms overhead and then land safely with bent knees. Repeat. To modify, start with a regular squat and bend knees between 45 and 90 degrees. Slowly progress to a small jump. Do 2 sets of 15 reps.

              1. Reclined Heel Bend

              Why: Some of the best exercises for your thighs are often the most simple. This move from Shannon Fable, certified professional trainer and director of exercise programming at Anytime Fitness, is just that. It hits your outer thigh while also forcing you to engage your core.

              How: Lie on your back and extend legs straight up to the ceiling, directly in line with hips. Begin with feet parallel and flex the toes back towards you. With heels together, open the toes out to the side (externally rotate the thighs from the hips, like 1st position from ballet). Keep the heels together and bend the knees to make a diamond shape. Hold for 2 to 3 seconds, then push the heels towards the ceiling and straighten the knees. Be sure to keep the core engaged and back flat on the floor. Use hands for support. Do 2 or 3 sets of 15 reps.

              1. Leg Curl

              Why: Like our back muscles, sometimes our hamstrings inadvertently get ignored because they’re less visible than our quad muscles. But keeping your hamstring strong is important in preventing knee injuries. (When your quadriceps are stronger than your hamstrings, your body tends to overcompensate leading to injury.) This move targets the hamstrings directly, and helps give great shape to the leg, says Nick Clayton, personal training program manager for the National Strength and Conditioning Association.

              How: Lie flat on your back with your calves on the top of an exercise ball. Squeeze your abs and glutes and lift your body off the floor, keeping your head and feet in a straight line. Slowly bend your knees, pressing your feet into the ball and pull the ball towards your body. Raise your hips as you pull the ball toward your body. Hold for 5 seconds and slowly extend your legs back out to starting position. Do 3 sets of 10 reps.

              via 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.

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

              4-Minute HIIT Workout

              by Jari Love

              This fast, no-equipment workout from Self Magazine is perfect for the busy days of Summer!

              Summer is in full swing, so we totally get that you'd rather be enjoying drinks on a rooftop while watching the sunset with your pals instead of heading to the gym after work. Our solution: a fast and furious, no-equipment-required high-intensity interval training (HIIT) workout. When your schedule is packed, HIIT workouts are ideal because training at a higher intensity leads to the afterburn effect (where your body keeps burning calories even after you stopped exercising). "Ask yourself, 'When do I have the most amount of energy?' and try to schedule your workout around that time," suggests Ashley Borden, celebrity trainer and spokeswoman of Motrin's Make It Happen Weekends campaign.

              To get started, warm-up for a couple minutes with jumping jacks and high knees. Then, perform each exercise below for 40 seconds, aiming to complete as many reps as possible. Rest for 20 seconds then move on to the next exercise. The circuit only takes four minutes, but for the best results, repeat the entire set a total of five times.

              1. Reverse Lunges

              Stand with feet shoulder-width apart and hands resting behind head, keeping elbows wide. Step right leg back two to three feet and bend both knees, lowering so left thigh is parallel to floor. Push through left heel to stand and return right leg to start. Reverse the movement, stepping back with left foot. Continue alternating sides.

              2. Squat Thrusts

              Begin in a standing position. Place hands on floor in front of you and jump legs back into a plank position. Hop feet forward, landing just outside hands. Jump up, reaching arms towards ceiling and immediately lower into the next rep.

              3. Speed Skaters

              Stand on right foot with right knee slightly bent and left leg lifted off floor. Take a wide jump to left, landing on left foot and swinging right leg behind left. Reverse the movement, landing on right foot. Continue alternating sides.

              4. Bicycle Crunches

              Lie faceup and place hands behind head. Raise legs to tabletop position. Lift head and shoulders off floor and twist torso to right, bringing left elbow to meet right knee, and extend left leg out at a 45-degree angle. Return through center and repeat on the opposite leg. Continue alternating sides.

              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, Healthy, Jari Love, Motivation, Weekly Blog, Wellness | 0 comments | Read more

              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.

               

              1. 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.

               

              1. 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 . . .

               

              1. 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.

               

              1. 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.

               

              1. 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.

               

              1. 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.

              By Collage Video | | cardio, exercise, fitness, goals, Jari Love, Motivation, Weekly Blog, Wellness | 0 comments | Read more

              Stay Motivated to Lose Weight

              by Jari Love

              Losing weight is tough. Pounds don’t just fall off without reason. You must have a strict plan in place that includes a well-rounded, low calorie diet and an exercise regimen that helps you to burn calories. Sometimes, you may have trouble staying motivated to lose weight, especially if you don’t see the results in yourself. If you have recently embarked on a plan to lose weight and find yourself lacking motivation, keep these ideas in mind.

              Have Fun with Your Workouts

              It takes hard work to lose weight. However, that does not mean the activities you incorporate into your fitness plan can’t be fun. If you dread going to the gym every day, mix in some other activities you enjoy that will allow you keep moving, burn calories and give you a change of scenery. You can take a hike, walk your dog or go swimming to take your routine outdoors.

              Additionally, by incorporating some level of competition to your workout, you are more likely to stick with it. Play basketball or tennis with friends, or challenge a workout buddy to a race on the treadmill or exercise bike. You can even compete with yourself by recording your workouts.

              Make a New Goal 

              I am not telling you to rethink the whole process. Instead, give yourself a new, intermediary goal that you can obtain somewhat quickly. Reaching a goal is a huge motivating factor, and you should make sure to include a few along the way to your overall goal. A few examples may be going to the gym for five consecutive days, staying under your calorie count all weekend or avoiding the scale altogether for three days. It should be something pretty simple.

              Once you meet your new goal, reward yourself. Treat yourself to a movie, a massage, a new book, or something else that you have wanted to do for a while. Just make sure your reward is in line with your overall goal. Meaning, it probably should not be a trip to the all-you-can-eat dessert bar.

              Seek Words of Wisdom

              When trying to stay motivated to lose weight, one of the simplest ways to do so is to find a quote that means a lot to you. It may be related to weight loss or not, but it should be something that speaks to you and makes you want to be the best you can be. Post it by the mirror, the scale, the refrigerator or your desk at work – anywhere you may need a little motivation. A picture of a loved one may also do the trick.

              Weight Is Just a Number

              Do you go to the bathroom scale every morning and are just not happy with the number that you see? Keep in mind your weight is just a number. It is not the “be-all and end-all” to the way you look to others or the way you should feel about yourself. Sometimes, your body can make a nice transformation in the right direction and you may see little to no change in your weight. In fact, you could actually even gain weight if you are using a strength training program, since muscle weighs more than fat. The most important thing is to feel good about the work you are doing every day, to keep working hard and moving forward, and know that eventually the numbers will fall in line.

              Sometimes we hit a wall in our workout routine or nutrition plan. There are many ways to get over the hump, but what is most important is to find what works for you when you must stay motivated to lose weight.

              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.

              Tweaks to Better Work Your Glutes

              by Jari Love

              Buns of steel, right this way...

              Your butt is the biggest and most important muscle you have, but your glutes can get a case of the lazies, forgetting to “activate” or “turn on” sufficiently during everyday tasks or workouts, says certified strength and conditioning specialist Bret Contreras, coauthor of Strong Curves: A Woman’s Guide to Building a Better Butt and Body. There’s a textbook term for this phenomenon—gluteal amnesia—and it could be dragging you (and your fitness goals) down. After all, your rear assists in every type of motion: running, jumping, lifting, you name it.

              Making a few simple adjustments to your strength-training routine can score you a better backside burn, ASAP.

              Focus, Focus
              During a hip extension (lifting and lengthening your leg), consciously squeezing your glutes can increase their activation by about an extra 12 percent, suggests research in the Journal of Athletic Training.

              Drop It Low
              Deep squats—where your hips dip below your knees—can almost double your glutes’ contribution as you return to a standing position, according to a study in the Journal of Strength and Conditioning Research.

              Lean In
              “If you tilt your torso forward to a 30- to 45-degree angle during a lunge, you’ll feel a hotter burn in your glutes,” says Contreras. The angle throws more stress onto your booty.

              Get a Leg Up
              Compared with double-leg exercises (like deadlifts), single-limb versions (like one-leg squats) can activate your gluteus medius and gluteus maximus by an extra 33 percent and 21 percent, respectively, according to a study in Physical Therapy in Sport.

              via womenshealthmag.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.

              3 Moves for Rocking Abs – Fitness

              by Jari Love

              3 Moves for Rocking Abs – Fitness

              We all know that doing 1000s of sit ups won’t give us a six pack. In order to have a six pack we have to shed the layer of fat over our abs. That being said however, ab exercises are a must not only to strengthen your core, but also to tone, shape and reduce your waistline. Regular ab exercises are an essential part of your strength and conditioning. Here are three top ab exercises to help strengthen your core and help you get that swim suit ready body.

               

              1. Knee Tucks:
              • Start on your back, bend your knees into your chest, point your toes together, and open knees out to the sides in a diamond shape, keeping toes touching.
              • Extend both arms overhead on either side of your ears, palms facing up.
              • Lift your hips off the floor and bring your knees up towards your armpits.
              • Slowly lower your hips back down to start position. Careful not to use momentum. Repeat 2 sets of 12 reps.

               

              1. Plank:
              • Lie face down on mat resting on the forearms, palms flat on the floor.
              • Push off the floor, raising up onto toes and resting on the elbows.
              • Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
              • Hold for 30 to 60 seconds, lower and repeat for 3-5 reps.

               

              1. One-Arm Full Sit Ups:
              • Start lying on your back with your right knee bent, foot flat on the floor, and left leg extended straight out on the floor.
              • Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder.
              • Slowly roll back down to the floor. That’s one rep. Repeat 15 times on one side, 15 times on the other.
              • For an extra challenge hold a dumbbell in your extended arm.

               

              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 Customer Service | | fitness, goals, Jari Love, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

              8 Superfoods on a Budget

              by Jari Love

              Superfoods

              Healthy eating is the ultimate paradox: It’s great for your body and terrible for your bank account.

              When I recently joined the “clean eating living cult” — or rather when I made it a priority to eat fresh instead of processed — I noticed two things: my weight went down and my grocery bill went up.

               I was expecting, and even hoping for, option No. 1. I figured that clean eating was the way to go if I wanted to improve energy, drop a few pounds and possibly live forever. I just didn’t think about the fact that eating au naturel would cost me — filling more than half my grocery cart with produce for salads, stir-fries, juices and fermented vegetables added at least an extra $100 at checkout.

               It was then I knew that I couldn’t go into grocery shopping blind, not if I wanted to sustain my super-awesome healthy lifestyle. I began to do some research to figure out how to get the most nutritional bang for my buck. I consulted with a few experts for guidance, and here’s what I found: These inexpensive superfoods can fit into a minimal grocery budget to provide you with healthy meal options all week long.

              1.  Broccoli: 

              If you’re looking for another good excuse not to eat your broccoli, this broccoli-as-a-superfood-campaign is not going to help you one bit. Broccoli may be everyone’s most hated veggie, but it’s also the “king of glucoraphanin, an antioxidant that supports your body’s unique detoxification pathway,” explains Tori Holthaus, RDN, of Yes! Nutrition. Holthaus advises, “To save money on broccoli, find it in the frozen aisle and keep it in your freezer so it never goes bad. Added bonus? Frozen foods are often picked at the peak of ripeness before frozen, thereby locking in their nutrients.”

               For those who just can’t and will not ever get on board the broccoli train, there is something behind door No. 2. Holthaus recommends mixing it up with her favorite new superfood BroccoLeaf, the leaf that grows alongside the broccoli plant. She tells SheKnows, “Just one serving contains an adult daily dose of vitamin C and as much calcium as a glass of milk. Prices vary per store, but I’ve found it for $1 a bundle — quite a deal!”

              1. Chickpeas

              Chickpeas make the superfood lineup, not just because of their rich nutrient profile, but because they moonlight as a delicious dip that everyone wants to eat. Amy Gorin, nutrition expert and contributing blogger for Weight Watchers, goes so far as to call chickpeas a “superfood for weight loss.” She explains, “Hummus is made of chickpeas, which are an excellent source of fiber — helping to build a healthy digestive system and keep you feeling full and satisfied. They also offer protein that fills you up.”

               

              Of course, as holistic nutritionist and The New York Times best-selling author of The All-Day Energy Diet Yuri Elkaim points out, you can still enjoy chickpeas the good old-fashioned way and receive the same health benefits. Elkaim endorses inexpensive legumes (including chickpeas) as a low-fat, high-fiber plant food and protein source that can protect against heart disease.

              1. Cucumber

              Let’s just call cucumber the dark horse of the superfood world. It’s always in the produce section, just hanging around and waiting to be picked for a fresh salad — like an eighth-grade girl at a dance. It’s been right under your nose the whole time, but I bet you didn’t know this low-cal, low-cost veggie was really that good for you. Cucumber earns its superfood title because of its high phosphorus content, which Dr. Leslie Renee Townsend, regional dental director for Jefferson Dental Clinics, calls “essential for calcium absorption.”

               Dr. Townsend suggests, “Crunch cucumbers in salads or try marinating slices overnight in a simple vinaigrette made with red wine vinegar, herbs and garlic.” 

              1. Greek yogurt

              As someone who has taken my clean eating so far that my husband and I now ferment kefir, I’m all about the probiotics in my belly. Gastroenterologist and co-founder of Tula skincare line Dr. Roshini Raj agrees, recommending affordable Greek yogurt for its delicious taste and as a bountiful source of friendly bacteria.

               Hey, it’s doctor’s orders: “Greek yogurt helps you maintain a healthy balance of intestinal microbes that aid digestion. Besides gut well-being, probiotics have other health-promoting benefits: They help boost the immune system, assist with the production of vitamins, including vitamins K, B12, B5 and biotin, and help prevent anti-inflammatory molecules from entering the bloodstream,” explains Dr. Raj. 

              1. Leafy greens

              If you’re stuck on the hamster wheel of buying ridiculously expensive superfoods at hipster supermarkets (Whole Foods, I’m looking at you), it’s time to stop the insanity. Dr. Townsend says it is a “common misconception” that health food has to be pricey. Some of the cheapest — and most nutritious — superfoods can be found in the fruit and veggie department of your local grocery store.

               It’s time to accept that your two new best friends should be spinach and kale. For spinach, Dr. Townsend recommends: “Try getting creative with this classic green — tossing it into pasta and rice dishes, stir-fry and even soups. This vegetable delivers a great source of iron, which promotes tongue and muscular health, along with a notable dose of a half-dozen other essential vitamins.” For kale, Dr. Townsend adds: “This leafy green packs a whopping amount of absorbable calcium, great for healthy teeth and bones. Try tossing kale into green salads or sautéed with a bit of pancetta and garlic.” 

              1. Oatmeal

              OK, this one is easy. You probably have oatmeal lurking in the back of your kitchen cabinets right now. Not only does this hot breakfast stick to your ribs and provide an excellent source of lipids, vitamins and minerals, but it clocks in at a shockingly low 13 cents per serving, according to Holthaus’ estimations.

               “Oatmeal is a superfood that’s super affordable! Purchase your oatmeal in large canisters or from the bulk bins instead of individual packets to save money. Oats contain fiber to help you feel fuller longer, to help enable better digestive health and to keep your heart healthy too,” Holthaus says. 

              1. Seasonal fruit

              This superfood hack is so ingenious, I wonder why I didn’t think of it myself. As you’ve probably noticed by now, seasonal produce on display at the supermarket is cheap, cheap, cheap. Billy Polson, founder of DIAKADI, the Bay Area’s elite personal training facility, explains that not only is fruit cheaper in season, but it is also better for you when you are buying it at its peak.

               Polson says, “The seasonal fruit is typically on sale, so you can get a good bang for buck. When you buy what’s in season, you are buying food that is at the peak of its supply. It costs less for farmers and distribution companies to harvest and get to your grocery store. It may seem like common sense, but it’s one of those things many of us ignore when we’re out shopping. And, it’s an added bonus that eating foods in season is great for your body.” 

              1. Teff

              Move over, quinoa, teff is the hip, new grain on the block. Though I had never heard of teff before, Lori Kenyon Farley, certified nutrition consultant and co-founder of Project Juice, reminded me that most “new” superfoods as we know them are hardly new at all. “[They], in fact, are items that have been in other parts of the world for centuries or longer, as part of a healthy diet, or by healers when specific nutrients were needed.”

               Farley considers teff an all-star ancient grain to add to your grocery list because of its rich iron and magnesium content. Often cheaper than trendy quinoa, teff also happens to be naturally gluten-free. Farley says, “Similar to quinoa, it is a great source of plant protein and contains eight essential amino acids needed for the body to grow and repair.”

              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, Jari Love, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

              Foolproof Ways to Make Exercise a Habit

              by Jari Love

              Here's how you can turn a once-in-a-while workout into a lifelong habit.

              Think tracking the numbers on the scale motivates you? Think again. “External feedback, like focusing on pounds lost or how your clothes fit, isn’t sustainable for most people,” says Michelle Segar, Ph.D., a psychologist and the author of No Sweat. “You may see results one day or week, but when you don’t, you won’t want to exercise.” Segar, a University of Michigan researcher who has spent her career studying motivation and behavior change, has identified science-backed solutions that do work.

              Think of exercise as your secret weapon. You have to give physical activity extra importance if you’re going to make time for it. One way to do that: “View it as an escape from your day that brings you energy and well-being,” says Segar. “In studies I’ve conducted, women who do this make exercise a regular practice, while those who don’t end up skipping it.” Finding an activity that you love and combining it with other things that make you feel good, like running through your favorite park or listening to a funny podcast while you work out, can make it even more enjoyable, which ups the odds that you’ll do it again tomorrow.

              Be single-minded. It’s tempting to overhaul several areas of your life at once—starting a new workout the same week you cut sugar from your diet, for example. But that sets you up for failure. “We don’t have the cognitive capacity to change lots of things at one time and sustain what we’ve changed,” says Segar. If you’re new to exercise, give yourself a few months to stay consistent, then move forward with other goals.

              Ditch the weekend-warrior mentality. It’s better to exercise for 10 minutes four times a week than to hit the gym only for an hour and only on Saturday. “Research clearly shows that the people who stick with exercise for life are the ones who make it a staple of their week,” says Segar. “Consistency is what helps you keep at it during life’s ebbs and flows. When exercise is a part of your day, just like showering or sleep, barriers such as bad weather, work issues, kids, and even a bad mood don’t stop you from getting at least a little activity,” says Segar.

              Stop saying yes all the time. Life is hectic; people and events will unintentionally hijack your goals if you let them, says Segar. You don’t have to automatically say no when someone asks you to do something that interferes with your workout. But do pause before you respond and ask yourself, Is this request important enough to trump my feeling good and fueling the rest of my life? As Segar says, “You don’t want your default to be yes if it’s at the expense of your well-being.”

              via realsimple.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, Jari Love, Motivation, tips, Weekly Blog, Wellness | 0 comments | Read more

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