Love Notes by Jari Love

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Creative Partner Workouts

by Jari Love

Creative Partner Workouts with Bands and Balls

Creative 8-move partner workouts with bands and balls!

Playing with resistance bands and stability balls at the gym is a little like enjoying an adult-approved recess. And the only thing that makes playground time more fun? Sharing it with a friend.

Grab the Thelma to your Louise, a stability ball and resistance band, and put yourselves through the paces. Your muscles may scream as you do each exercise, but you’ll be laughing so hard you’ll hardly notice.

Perform the series of exercises as a circuit, then repeat two or three more times.

  1. Resistance run

Wrap a resistance band around Thelma’s torso, gripping each end of the band. Step a few feet back, planting your feet slightly wider than hip-distance apart. Sink down into a squat, pressing your hips back and keeping your weight in your heels. Extend your arms fully in front of you and engage your core.

Once you’re in place, tell Thelma to “go!” She runs in place against the resistance of the band — you’re keeping her from running away — for 60 seconds.

Switch roles and repeat.

  1. Stability ball squat

Place a stability ball between you and your buddy, so you’re both leaning your backs into the ball. It can be a little tough to find the right balance, so be sure to talk to one another to make sure you both feel reasonably stable. Step your feet out slightly in front of you, your weight in your heels. On the count of three, both of you bend your knees and press your backs further into the ball to sink down into a squat. Talk to one another to stay in sync! When you’ve gone as low as you can into the squat, reverse the movement: Press into your heels with your back pushing against the ball and return to standing.

Continue for 60 seconds.

  1. Chest press and row

Stand a few feet in front of Thelma, gripping the ends of a resistance band in each hand so the center is looped behind you. Thelma should grab the center of the band with both hands about chest-distance apart — her arms extended forward at shoulder height. Starting with your fists at your shoulders, palms facing down, press against the resistance of the band and extend your arms fully in front of your chest. Return to your starting position.

Once you’re done with your chest press, prepare yourself to provide resistance for your partner. Engage your core and lean slightly forward, keeping your fists steady at your shoulders. Thelma squeezes her shoulder blades together, drawing her elbows back as she pulls the band to her chest.

Continue this chest press and row exercise for 60 seconds before switching roles.

  1. Stability ball lunge

This one takes communication, so be sure to talk with your partner!

Place a stability ball on the ground between you and Thelma — both of you turned with your back to the ball. There should be a couple feet of space between your feet and the ball. Working as a team, each of you should reach your right leg behind you, placing your right foot on top of the ball. Check your balance, centering your weight on the heel of your left foot.

When you’re both reasonably steady, bend both knees, lowering your torso toward the ground while maintaining a strong core. When you’ve gone as far as you can, try to keep your front knee aligned with your front toe, press through your heel and press yourself back to standing.

Continue for 30 seconds before switching legs.

  1. Superman lats and biceps curl

This one’s especially fun, and when you’re in the superman position, it really works the entire back side of your body.

Lie on the ground on your stomach with Thelma kneeling a few feet in front of you — gripping the ends of the band in each hand, her upper arms tight to her sides, her elbows bent and palms facing up. Reach forward, grabbing the center of the band with your palms down about shoulder-width apart. The band should be taut between you.

Tighten your core and lift your hands and feet up off the ground in a “superman” position. Tighten your upper back and shoulders and draw your shoulder blades together with your elbows bending out laterally from your body as you pull the band to your chest. Reverse the movement and extend your arms.

From this position, prepare to provide resistance for Thelma’s biceps curl. As you hold your hands steady, Thelma engages her core. While keeping her upper arms “glued” to her sides, she bends her elbows and pulls against the resistance of the band to draw her fists to her shoulders. She then returns to the starting position.

Continue for 60 seconds before switching roles.

  1. Squat and triceps extension

Stand a few feet behind your buddy. She should stand tall, feet hip-distance apart, her arms extended overhead while holding the ends of a resistance band in each hand. The center of the resistance band should hang behind her. Grasp the center of the resistance band, pulling it taut at shoulder height with your arms extended in front of you.

From this position, Thelma bends her elbows behind her, keeping her upper arms close to her ears. Once she’s set, squat down by pressing your hips behind you with your weight in your heels, pulling the resistance with you as you keep your arms steady at shoulder height.

When you return to standing, prepare to provide resistance for your friend. Tighten your core and work to maintain your arms at shoulder height. Thelma then uses her triceps to press up against the resistance band, extending her arms overhead without allowing her elbows to bend out to the sides.

Continue for 60 seconds before switching positions.

  1. Stability ball plank

You’re going to get up close and personal for this one — be sure to communicate throughout the exercise.

Kneel on the ground with a stability ball between your partner and yourself. Lean forward as a unit, placing your forearms against the ball. Press into the ball for support and step your feet behind you so your weight is balanced on the balls of your feet and your forearms. Your body should form a straight line.

Pull your core tight and hold the position for 60 seconds.

  1. Stability ball sit-ups

Sit on the ground with your knees bent and your heels touching the ground with the balls of your feet pressing into Thelma’s. Holding a stability ball in your hands, engage your core and roll back onto the ground, reaching the stability ball behind you before reversing the movement as you use your abs to pull yourself back to sitting. As you come to sitting, toss the stability ball to your partner so she can perform the same sit-up.

Continue alternating sit-ups for 60 seconds.

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.

By Collage Video | | Abs, cardio, exercise, Healthy, Jari Love, tips, Weekly Blog, Wellness | 0 comments | Read more

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.

By Collage Video | | fitness, Jari Love, tips, Weekly Blog, Wellness | 0 comments | Read more

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.

By Collage Video | | fitness, holiday, Jari Love, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more

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.

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

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.

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

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.

By Collage Video | | Healthy, Jari Love, Recipe, tips, Wellness | 0 comments | Read more

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.

By Collage Video | | Healthy, Jari Love, tips, Weekly Blog, Wellness | 0 comments | Read more

Healthy Tuna Salad

by Jari Love

Yes healthy tuna salad can be made!

This healthy tuna salad recipe takes protein filled tuna and adds fresh ingredients to turn it into a healthy tuna salad. Unlike many tuna salad recipes, this one doesn’t call for dressings or mayonnaise that add undesirable fats. So, have this for healthy tuna salad mix for lunch or dinner, and keep it lean by skipping the bread and eating it straight from a bowl. Servings: 4

Here’s what you need:

  • 2 cans Albacore tuna, packed in water
  • 1/2 cup white bean hummus
  • 1 small apple, finely minced
  • 1 Tbsp yellow onion, finely minced
  • 1 tsp dried dill weed
  • dash of Pepper
  • 1 TBL Dijon mustard

    Mixing Instructions
    1. Drain and flake the tuna in a medium sized bowl.
    2. Add the remaining ingredients and mix well.
    3. Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.

    Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g 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 | | fitness success, Jari Love, practice, Recipe, tips, Weekly Blog, Wellness | 0 comments | Read more

    Types of Foods to Avoid Late at Night

    by Jari Love

    There’s no need to deny yourself a late-night snack if you’re feeling hungry, but you still have to think smart when it comes to eating late. Eating the wrong foods will disrupt your sleep while also adding a lot of unneeded calories to your day. Instead of just diving into the nearest, tastiest-looking item in your fridge, here are five types of foods to avoid at night and why.

    1. Greasy or fat-filled foods: Greasy, heavy, fatty foods not only make you feel sluggish the next morning, but they also make your stomach work overdrive to digest all that food. Stay away from things like fast food, nuts, ice cream, or super cheesy foods right before bed.
    1. High-carb or sugary foods: A little bit of something sweet before bed may be just what you need to rest happy, but if you gobble a huge slice of chocolate cake, the spike in your blood-sugar levels could cause your energy levels to spike and plummet, disrupting your sleep in the process. Avoid cake, cookies, or other desserts as well as carby snacks like crackers or white bread and munch on an apple instead.
    1. Red meat and other proteins: Like fatty foods, eating red meats late at night will sit in your stomach and make it hard for you to fall asleep while you’re digesting (red meat may affect you the worst, but eating a large portion of chicken or pork would have the same effect as well). You don’t have to avoid protein altogether, just make sure you go for lean and small portions, like deli-sliced turkey breast or a cup of yogurt.
    1. Spicy foods: Spices may be a natural cure-all for a range of ailments, but when you’re craving something to eat late at night, step away from the hot sauce. Spicy, peppery foods may upset your stomach, and the chemicals in spicy food can also stimulate your senses, making it hard to fall asleep.
    1. Big portions: Late-night snacking shouldn’t turn into a late-night meal. Keep the total amount of calories under 200 so you won’t have any problems going and staying asleep. You’ll also feel good knowing that you didn’t undo all your healthy eating habits of the day right before bedtime.

    So what should you eat instead? Small, light portions that will also calm cravings and help you sleep. Try incorporating these sleep-inducing foods or these low-calorie late-night snacks that hit all your sweet or salty cravings. And remember to limit how much alcohol you drink as well, since too many drinks can keep you up at night.

    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.

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

    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.

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