Love Notes by Jari Love

Posts in the weight loss exercise category

Celery Root Bisque (Dairy Free!)

by Jari Love

Here’s a deliciously creamy (yet dairy-free) way to enjoy your veggies. This wholesome, tasty soup is perfect as a light meal.

Celery Root Bisque 
Servings: 8 

Here’s what you need…  

  • 2 Tablespoons coconut oil
  • 1 bunch scallions, chopped
  • 1 large yellow onion, chopped
  • dash of sea salt plus 1 teaspoon
  • 1.5 lb celery root
  • 32oz organic chicken broth
  • 1 (13.66 oz) can coconut milk
  • 1/4 cup fresh chives, thinly sliced
  • black pepper

 Directions:

  1. In a large soup pot, place the coconut oil over medium-low heat. Add the scallions, onion, and dash of salt. Cook for 15 minutes, until tender.
  2. Peel the celery root, then chop into small pieces. Add the celery root pieces, 1/2 cup of water and the remaining 1 teaspoon of sea salt to the pot. Cover and cook until the celery root is tender, about 15 minutes.
  3. Add the chicken broth and coconut milk then cook, uncovered, for 20 minutes. Let cool slightly.
  4. Use a hand blender to puree the soup into a very smooth consistency. Garnish with chives and black pepper. Enjoy! 

Nutritional Analysis: One serving equals: 154 calories, 11g fat, 430mg sodium, 7g carbohydrate, 1g fiber, and 4g 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.

Habits to Keep You Fit Forever

by Jari Love

Maintaining a healthy lifestyle isn’t easy. It’s not something you figure out once and forget about it. It requires an immense amount of discipline, adaptability, and patience, spread over years and years of everyday life.

 As you get older, maintaining your level of health and fitness gets trickier. There are injuries — or simple wear and tear — to take into account. As your body chemistry changes, you’ll need to adapt your diet to get the vital vitamins and minerals you need. You’ll even need to adjust your schedule to get enough sleep, which becomes hard if kids are in the picture.

 Simply put, maintaining a level of fitness, over the course of a lifetime, is a monumental task. But you can tackle it — with a set of established habits and routines, as well as resolute willpower. 

To help get you there, we’ve compiled a list of six things you can do today to help you get fit, stay fit, and take your fitness seriously. Things will change with time, so be ready to adapt. But these habits will give you a baseline, and hopefully keep you fit forever. 

  1. A solid sleeping schedule 

It’s really hard to understate the importance of sleep. Sleep is when our body recovers — whether it is from exercise, stress, or something else entirely. Getting a solid amount of sleep every night has been linked to higher productivity, increased ability in the gym, and higher levels of mental activity. In short, sleep is important. 

Do your best to establish a solid sleep schedule. You’ll ideally need between six and eight hours per night, which can be more difficult as family obligations mount, or if you’re spending more time at work or school. But get in the habit of making sleep a priority. Your body will thank you. 

  1. An easy morning routine 

The morning — or whenever you wake up — may be the most important part of your day. That’s why you need to develop a routine, keep it, and use it as a springboard to set you off for another round of victories. 

A morning routine can be simple — shave, shower, eat a healthy breakfast, make your bed, and you’re off. Maybe mix in some meditation. The point is, develop a healthy routine that works for you, and stick to it. It may be the only constant in your life during stressful times, so let it be a comfortable, therapeutic process. 

  1. Drop the sugar 

Sugar is linked to all kinds of negative outcomes. So, your best bet is to kick your sugar habit now, and never look back. Start drinking your coffee black, your tea without any sweetener, and opt for a piece of fruit instead of having a bowl of ice cream or reaching for a Snickers. 

Sugar is addictive; but if you can crush the habit in your early years, you won’t even crave it after a while. And if you can save yourself years of sugar intake by kicking sugar now, you’ll live a longer, healthier life. 

  1. Concentrate your diet 

Many of us struggle to control our diet, but one easy way to do so is to concentrate the things we eat. That is, centralize your diet around a select group of foods, and only occasionally stray from your plan. By all counts, you’ll want to construct a diet that is vegetable-based — not necessarily vegetarian or vegan, but heavy on the greens — and not so dependent on meats, breads, and fats. 

Pick some foods, such as eggs, fish, and vegetables, and build a diet around them. These will be your dietary staples, although you can obviously add some variety to the mix, and adapt as time goes on. By concentrating your diet, you’ll be healthier and more knowledgeable about the caloric and nutritional content you’re consuming. 

  1. Stress relief 

You’re going to need to find a way to decompress, or blow off some steam. Some guys like to go to the shooting range or play pickup basketball or soccer. A great habit to get into is weight lifting or running to relieve stress. Other fantastic, stress-relieving habit to pick up are meditation and yoga. 

Whatever gives you peace of mind for a brief amount of time, you’ll want to adopt it as a ritual. Everyone needs some solace from time to time, so find a way to let your daily frustrations go. Again, this is something that changes with time, so don’t be afraid to strike out of your comfort zone. 

  1. Learn to love exercise 

Finally, you’ll need to exercise. And learn to love it. You may be a runner, lifter, swimmer, or hiker. Regardless, it’s important to develop a love for physical activity, and to make it a mainstay in your life in some form or another. 

Some people make gym trips a centerpiece of their day — no matter what, they make sure they get their workouts in. For some people, it’s a daily run, a weekend hike, or a camping trip. No matter what it is, you’ll want to get “addicted” to some kind of physical activity. 

In the long-run, you’ll set yourself up for success. Just teach yourself to view exercise and the rest of these habits as simple parts of your day; something you enjoy rather than a chore to be completed. 

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.

Workout Excuses You Cannot Use Anymore

by Jari Love

Being in shape and looking great makes our lives as women so much easier and more enjoyable. Working with many moms, young women, and even high school girls, I hear the same excuses over and over about why they can’t work out. 

Guess what? I’m about to blow away five of the biggest excuses we hear. No more excuses! You can do this — immediately. 

  1. I’m too out of shape to go to the gym 

With Clickbank, YouTube, the Internet, DVDs and outdoor yoga, you do not have to go to the gym to get in shape. In fact, you can get into good shape at home! Then, if you so choose, you can join a gym when you feel more comfortable. 

If you’re like me, you’ll work out at home forever — and love it! I exercise at home everyday with a kettle bell, medicine ball and dumbbells. Granted, I have some background knowledge, but with technology, you can follow along with online programs in the comfort of your own home every day. 

I blow everyone away with this fact from my physical therapy days: My oldest patient was 108. She did awesome booty squeezes and leg kicks, and excelled at riding the stationary bike. As we age, our bones become more brittle, and one way we can prevent fracture is exercise. Get started now. Within a few days, you’ll see a difference — you will! 

  1. I don’t have anyone to exercise with me 

When I hear this excuse, I know you’re grasping at straws. Someone in your circle of friends feels just like you do. The difference between your friend and you is that they are afraid to ask around… but I know you are motivated, strong-willed and ready to get healthy. Ask around and see who’d like to join you on your morning walk. You’ll be surprised at how many women will take you up on it! The bonding and exercise together will make your soul so much happier. 

  1. I don’t look good in workout clothes (or I don’t have anything to wear)!

There are so many cute exercise clothes out there, but seriously? Your fashion statement should not be a reason to stay out of shape. All those new yoga pants are adorable and comfortable, and I’m guilty of wearing them every time I get a chance. You do not have to look like a celebrity to start getting in shape. Throw on some old pants, a cozy top and tennis shoes, Google “yoga for beginners” and get moving. You’re exercising in your cozy clothes in your cozy home. Boom. 

  1. I don’t have time 

I hear this one more than all the others, but no one is ever “too busy” for 10 minutes of exercise. It’s not a lack of time, but a lack of planning and prioritizing. Ouch. Yes, that may have stung a little, but I was guilty of that excuse once, also. It doesn’t fly when you realize taking away 10 minutes of your morning show, 10 minutes of your evening show or 10 minutes of gossiping with a neighbor could be spent exercising.

The common myth is you must exercise 60 solid minutes every day or it doesn’t count. That’s simply not true. Any physical activity is better than zero, and popping in 10 minutes here and there throughout the day really adds up. Truly look at your schedule, and see where you can carve out time. Jog while the kiddos practice ball, get up 10 minutes earlier, do lunchtime yoga or go bike riding on the weekends. Finding time is possible with creativity, planning and dedication.

Regardless of your reasons to avoid exercise, there is a way to squeeze in time for yourself. You need exercise, you deserve exercise and you will love yourself once you get into a routine. Try some little changes for at least a month, and before you know it, they will become habit. Love your body, and your body will love you back!

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.

When Heavy Weight Lifting Pays Off

by Jari Love

Weight lifting isn’t just for body builders. Everyone can benefit from adding resistance weight training to their exercise regime. 

Here’s why: 

#1: Stronger Bones

No I don’t mean your muscles! While of course your muscles will get stronger by lifting weights, your bones will get stronger too. Since weight-bearing exercise stimulates bone formation, bones, like muscles become stronger and denser when demands are placed on it. This is great news since it means that weight lifting reduces the risk of osteoporosis and bone fractures. 

#2: Improved Balance

Strength training strengthens and tones your muscles by contracting them against a resisting force. Increased strength and tone aids in better body mechanics resulting in better posture, balance and coordination. Improved balance can reduce your risk of falling by as much as 40 percent, which is a crucial benefit especially as you age since elderly people who lose their balance can often wind up with life-altering broken bones. Lifting weights can help you stay mobile and strong throughout your life. 

#3: Improved Brain Function

Strength training helps us grow more muscle and bone cells and helps make the ones we have more powerful and effective. However, it is not just our body cells which receive these benefits. The same signals which increase muscle and bone cells also encourage growth, power and efficiency in our blood vessels and brain cells. Stronger blood vessels coupled with a stronger heart can also improve blood flow to the brain and has the potential to improve memory, slow the onset of dementia and boost overall cognitive performance. 

#4: Prevent Disease

Strength training not only improves the look of your body, but can also help you stay healthier. Studies have shown an overall improvement in your body’s ability to fight inflammation, including inflammation associated with colds and flu, as well as the body’s increased capacity for glucose control good news for those at risk for diabetes. Increased heart strength reduces the risk of heart disease and lowers blood pressure, while strength training has also been found to ease the pain of osteoarthritis and reduce depression.

 #5. Improved Mood

Lifting weights elevates the number of endorphins (your brain’s natural mood boosters) which makes you feel great, not to mention the self-esteem boost you receive when you look and feel strong.

 #6: Burns More Calories:

Lifting weights does so much for your physique. Strength training is crucial to weight control because increased muscle mass corresponds to an increased metabolic rate. Muscle burns calories even while at rest while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

 #7: You Eat and Sleep Better

Regular weight-lifting can make you more aware of what you put in your body. Better self-awareness makes it easier to say “no” to temptations, while people who lift weights regularly fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. Improved overall sleep quality is also key to maintaining weight loss.

 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.

4 Natural Ways To Soothe An Angry Gut

by Jari Love

It’s pretty much impossible to dodge the occasional upset stomach, diarrhea, or constipation. Tummy trouble is just a part of life. Fortunately, a cranky belly tends to feel better quickly if you keep hydrated and stick to easy-to-digest foods.

But for people with “functional bowel disorders”—doctor-speak for conditions that cause chronic stomach pain and other digestive problems—a stomachache isn’t just an every-now-and-then thing; it’s a debilitating ailment. The most common bowel disorder is irritable bowel syndrome (IBS), which affects roughly one in 10 Americans, according to H. Christian Weber, MD, a gastroenterologist at Boston Medical Center. For the millions of people with IBS, letting stomach pain run its course isn’t an option.

Fortunately, there are several drug-free methods proven to calm an angry gut.

1. Ditch these foods.
Whole wheat, honey, beans, and even garlic can cause trouble—or not. The tricky thing about bowel disorders is that everyone’s gut is different, so what irritates one person’s gastrointestinal tract may be harmless for someone else’s. That said, something called “the low FODMAP diet” should work for just about anyone, Weber says. FODMAP is short for “fermentable oligo-di-monosaccharides and polyols” (say that three times fast), and it targets natural sugars that pull water into the intestines and make digestion difficult.

There’s a long list of foods forbidden for people on a low FODMAP diet, including watermelon, lentils, and chickpeas. But passing on hummus is a no-brainer compared to suffering through chronic stomachaches or diarrhea. Also, you may only have to give up your favorites for a few weeks, says Stephanie Moleski, MD, a gastroenterologist at Thomas Jefferson University. After a 2- to 6-week “elimination phase,” during which you ditch every FODMAP food possible, you can reintroduce items one at a time until you’ve identified your triggers.

2. Get off the couch.
Exercise is a potent remedy for everything from depression to Alzheimer’s disease. A workout can also quell the discomfort associated with digestive disorders, research suggests. “Endorphins are painkillers,” Weber says. And exercising releases them while upping the amount of oxygen circulating in your body, which makes you feel better—albeit temporarily. Weber says exercise doesn’t really address the underlying causes of your angry gut. Still, if you’re looking for natural relief, a little sweat is a great way to sidestep ibuprofen. Research isn’t clear about whether aerobic exercise is better than strength training, so Weber suggests you try both and stick with whatever type makes you feel best.

3. Assess your stress.
A big interview, public speaking, or other stressful activities can launch stomach cramps, feelings of nausea, and gas. Some experts attribute this to something called the brain-gut axis. Basically, your brain and your gut talk to each other. When one’s upset, the other may feel junky, too. (Some research suggests those with bowel disorders like IBS also tend to feel depressed or anxious.)

As a result of this brain-gut connection, stress can be a big trigger for people with chronic stomach problems, Moleski explains. “When you’re having a lot of stress, it’s going to wreak havoc in the intestines,” she says.

There are several quick ways to slash stress. Finding a method that works for you may make your gut happier in the long run. In one study, people with bowel disorders spent 15 to 20 minutes a day fighting stress with yoga, meditation, or prayer. After 9 weeks, they reported less pain, lower anxiety, and better quality of life.

4. Grab some peppermint.
Although he doesn’t usually recommend supplements, Weber says anyone looking for a natural way to ease stomach pain could try peppermint oil, which studies show can calm symptoms of IBS. But Weber cautions against picking up peppermint supplements at your nearest health store. They’re only lightly regulated by the FDA, and are often loaded with unnecessary additives that could do more harm than good. He advises talking with your doctor before trying a supplement.

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.

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