If you’re someone who absolutely loves to bake, you might be considering what you can do to improve the nutritional quality of your recipes so that they can easily fit in with your weight loss program.
The good news is that with a few adjustments, this is more than possible and you can finally satisfy those cravings without the guilt.
One of the top things that you do need to look into replacing in your recipe is the regular flour it calls for. This is a simple form of carb that lacks nutrition and will only spike your blood glucose level.
Instead, try one of the following flours instead. They’re all far superior options and will help you get in more fiber and complex carbs – and in some cases, healthy fats.
If you want more fiber, turn to barley flour. This flour has a nutty flavor and can be used whenever you’re making cakes, biscuits, dumplings, or pastries. It contains no wheat, however does contain gluten so keep that in mind.
Buckwheat flour is the next flour to consider and is going to offer a great source of complex carbohydrate that will provide you with long lasting energy.
Buckwheat is actually not a grain, contrary to what most people believe, therefore it’s gluten free and perfect for those on gluten free diets.
Millet flour is another grain-based flour to consider adding to your plan and can be used in the preparation of flat breads as well as griddle cakes. Millet flour is gluten free and wheat free, so you should stick to using it in these instances since this is when it will work the best.
Coconut flour is an excellent flour variation to consider and is going to help to provide a great dose of dietary fiber as well as some healthy fats as well.
Coconut flour is excellent for those on reduced carbohydrate diets due to its very low carbohydrate count, so one that you’ll definitely want to consider if this is your approach.
Brown Rice Flour
Finally, the last variation of flour to consume is brown rice flour. This flour is higher in fiber than many other flour varieties and will offer up a texture that’s slightly grainier. This flour is also great for those how are on a gluten free diet as it contains no gluten or wheat.
So there you have some of the top flour replacements to consider as you go about reforming your recipes so that they’re healthier, but yet still taste great. If you bake smart, there’s no reason to give up your favorite baked goods while trying to eat healthier.
Check out article Villa Park Boot Camp Trainer Gives Cardio For Joint Sufferers and if you’re ready to get “summer ready” check out Villa Park Boot Camp.
If you suffer from back or knee pain, chances are you aren’t so quick to rush out and do a load of added cardio training. Cardio training can be quite painful for those who are suffering, so may be one form of exercise that they constantly avoid.
But, if you choose your cardio methods properly, you can definitely still keep up with your cardio training efforts without having to be in a high amount of pain as you go about doing it.
Let’s have a look at the top cardio forms to consider if you are suffering knee and back pain.
The best of the cardio methods for those who suffer from joint pain tends to be swimming. Swimming is great for working the entire body, so will burn up a high amount of calories, and will also be entirely non-stressful on the body.
It can be just as good from a cardiovascular standpoint as running is, so will quickly get you in great cardiovascular shape.
Additionally, swimming will build muscle strength more than running would, so is superior from that standpoint in terms of exercises that you can be performing.
Moving along, another great form of cardio training is rollerblading. Rollerblading can go either way. If your knee pain is the result of being in a bent knee position and supporting your weight, you won’t want to be performing this variation of cardio training.
On the flip side, if you’re suffering from joint pain due to impact, then rollerblading is a perfect form of cardio to be doing.
Rollerblading is going to ease the stress off the joints as you go about the activity, reducing the risk of pain development.
Finally, the last form of cardio training to consider is hot yoga. Most people don’t consider yoga a form of cardio training, but if you try hot yoga, you’ll see just how well this one can work your body from a cardio standpoint.
You’ll not only get great cardiovascular gains from doing this workout variation, but you’ll also see some muscular strength gains as well.
Be sure you don’t overlook it.
So there you have a few of the top cardio variations that you should consider doing if joint pain is a problem for you. Use these and you can not only sustain a higher level of fitness, but put pain behind you as well.
Check out article Anaheim Hills Boot Camp Trainer Gives The Benefits Of Uphill Sprinting and if you need to get ready for bikini season check out Anaheim Hills Boot Camp.
If you’re someone who is looking to get leaner in a hurry and also improve your health and fitness levels, one thing that you should definitely be considering is the benefits of uphill sprinting.
Many people when they think of cardio training think of using the treadmill at the gym, slugging it out on the elliptical, or cycling away in a spinning group fitness class.
And while these are all excellent ways to boost your cardiovascular fitness level, they are definitely not the only method that you can use to see great improvements.
If you choose to think outside the box and take your workout outdoors once in a while, you can possibly see even greater results than you otherwise would.
Let’s have a quick peak at the main benefits of uphill sprinting that you need to know about.
The first reason to consider uphill sprinting is because it’ll help to boost your metabolism more than almost any other form of cardiovascular exercise.
Uphill sprinting is so highly intense that you will create great damage to the muscle cells when you perform it – damage that will then have to be repaired.
It’s this repair process that is going to require so much additional energy over and beyond what you normally burn, thus increasing your metabolic rate for hours after the workout is completed.
Sprints on their own burn a high amount of calories after the workout – uphill sprints amplify this.
Lower Body Strength And Power
Second, the next reason to consider adding uphill sprints to your workout program is because they’ll also help to boost your lower body strength and power as well.
Uphill sprints are great for muscular development and will target both the quads and hamstring muscles.
They’re also going to be great for hitting the glutes as well, so if one of your goals is a great looking backside, this is the form of cardio to be doing.
Increased Core Muscle Activation
Finally, the last great reason to consider uphill sprints is because doing them will increase the level of core activation you experience.
Your core muscles will be called into play to a higher degree than on other forms of cardio training to keep you balanced and in control.
This means a flatter stomach is in your future.
So give some consideration to uphill sprints next time you head out for a workout session. It really can be a beneficial way to train.
Check out article Placentia Boot Camp Trainer Gives Great Ways To Serve Eggs and if you’re ready to get in shape check out Anaheim Hills Boot Camp.
One of the best protein sources that you should make sure that you include in your diet plan is eggs. Eggs are rich in protein and if you eat only the white, are entirely fat free as well.
It’s important that you don’t always toss the yolks however as there are also some important nutrients in the yolks that shouldn’t be missed out on.
If you feel like you just don’t choose eggs often enough because you can’t seem to get the variety with them that you’d like, this is an easy fix. Let’s look at some simple ways that you can whip up some eggs in an instant and incorporate them into your daily diet plan.
The first way to serve up your eggs is hard boiled. Hard boiling eggs takes about 20 minutes but the great news is that they keep very well in the fridge for a number of days, so if you cook up a larger batch, this will feed you for the days ahead.
Hard boiled eggs can easily be eaten as a snack, or turned into egg salad by mixing them with some low-fat mayonnaise.
Added To Soup
Another quick and simple way to serve up some eggs is to add them into soup. If you’re preparing a broth based vegetable soup, simply pour the egg whites into the broth as the soup cooks and they’ll cook in the process.
It’s an easy way to add extra protein to a meal that would otherwise likely be deficient.
This technique works great with Asian style of soups, however feel free to experiment and use it in any other variety you prefer.
In A Salad
Finally, the last way to serve up eggs is to hard boil them again and add them into a salad. Simply slice them in half (or quarters if you prefer) and then toss them over the salad before you eat it.
Salads, assuming no chicken or shrimp has been added) are also very low in protein as well, so eggs resolve this problem immediately.
So there you have some fast and simple techniques that you can use to start incorporating eggs into your daily diet. Don’t overlook this stand-out source of protein any longer. It will do your body well and is fast and easy to add to your meals.
Check out article Orange County Boot Camp Trainer Gives Fast Fixes For Rushed Breakfast Meals and if your ready to get in great shape check out Orange County Boot Camp.
In a rush to get out the door in the morning? If so, you may be tempted to skip breakfast entirely. Doing so would be a huge mistake however as it’s imperative that you’re eating right first thing in the day.
In an ideal world you would prepare as much of your breakfast the night before – have the ingredients out and ready to go or even possibly cook it if it’s something that can be pre-cooked, but life doesn’t always work out this way.
For those mornings when you just don’t have time, the following breakfasts can be great options to turn to.
Banana With Nut Butter
The first quick breakfast to consider is simply peeling a banana and smearing on two tablespoons of natural peanut butter.
This will provide you with about 12 grams of healthy fat, 10 grams of protein, and 35 grams of carbs. For around 300 calories, it’s a great breakfast option.
An Apple With Cheese
Another fruit-based breakfast is to pick up an apple along with some reduced fat cheese. As long as you choose the lower fat cheese variety, it can definitely be included in a fat loss diet plan.
It’ll provide the protein and calcium you need, making this a terrific option as well.
Greek Yogurt With Berries
Greek yogurt is a stand out source of protein that you should never overlook. Greek yogurt is low in sugar, fat-free, and will pack in almost 20 grams of protein per serving.
Top it with some fresh berries for added fiber as well as antioxidants and you’ll be all set.
Protein Powder With Raw Oats
Finally, the last good breakfast option to consider as you run out the door to start your day is a simple protein shake along with some raw oats.
Raw oats work great for tossing into a scoop of protein powder along with some water or milk and will provide you with the long-lasting energy source that you need.
Just be sure that you go with the non-flavored variety of oats so that you don’t get that extra added sugar in with them.
So keep these quick meal ideas in mind as you go about your busy morning. If you don’t have time to cook, these all take less than 20 second to prepare and apart from the Greek yogurt, can all be eaten on the road.
Check out this article Villa Park Boot Camp Trainer Says Boost Your Calorie Burn With These Supersets and if your looking to get into the best shape of your life check out Anaheim Hills Boot Camp.
One of the best ways to burn more calories as you go about your workout session is to incorporate the use of supersets. Superset training is ideal for those who want to see an excellent metabolic response from their workout, allowing them to continue to burn calories for hours after the workout is completed.
In addition to that, supersets also allow you to shorten the duration that you have to spend in the gym, without sacrificing the results that you see.
Furthermore, you’ll get a great cardiovascular boost by including supersets into the mix, so that’s yet another reason to consider adding these in.
Let’s have a quick look at a few of the top supersets that you should consider using.
Leg Extension And Hamstring Curl
If you want a great lower body power building superset, consider the leg extension with the hamstring curl. Both of these are isolation based exercises so will help to really up the overall strength of the lower body muscles without requiring any other muscular activation.
Do this at the end of the workout to really finish the lower body off.
Bicep Curl And Tricep Press Down
Second, also consider the bicep curl with tricep press-down. This is yet another great exercise for building strength in your limb, but this time will work for the arms.
Most people will find this superset brings about a very high degree of muscle pump, so can be a great way to motivate yourself to continue pushing forward throughout the session.
This superset is best performed after any rowing exercises you may be doing or after any bench press variations as well.
As they are isolation exercises, they should always come last.
Bench Press And Squat
Finally, the last of the supersets to consider is the bench press with the squat. If your main mission is to lose fat and maintain strength while dieting, this is the superset to do.
Since these are both compound movements, they will work very well for helping to increase your total calorie burn both during the session as well as after and target a number of muscle groups in the body.
So there you have some of the primary supersets that you should consider. Each of these will bring fast results to your workout program and help take your fitness level up a notch.
Check out this article Anaheim Hills Boot Camp Gives The Facts About Fats and if your are ready to get fit check out Yorba Linda Boot Camp.
Myth: All fats are bad for you
Fact: Trans and saturated fats are not the best for you because they increase cholesterol and the risk of heart disease. Monounsaturated and polyunsaturated fats are good for you because they help lower both cholesterol and the risk of heart disease.
Myth: Consuming no fat makes the most difference.
Fact: There needs to be a balance of the fats you eat and essentially you just need to eat more good fats rather than the bad ones.
Myth: You are healthier if you take fats out of your diet
Fact: “Fat-Free” products most of the time are worse for you because they are high in sugar, refined carbs, and calories.
Myth: Weight loss is only done if you consume “low-fat” products
Fact: In America the obesity rate has doubled in the last 20 years, concurring with the low-fat revolution. Managing your calorie intake is the key to weight loss and believe it or not fats are a necessity because they are filling and can prevent overeating.
Myth: All body is the same
Fact: Where you carry your fat matters because the health risks increase if you carry your weight around your midsection. Belly fat is kept deep below the skin surrounding organs and the liver; this is closely linked to insulin resistance and diabetes.
You are already getting enough protein: What most people do not even realize is that if you are eating enough calories, then you are probably consuming amble amounts of protein. For active women should be consuming half a gram per pound a day, if you are active more than an hour five or more times a week you should increase your protein to .75 grams per pound a day.
Protein helps burn more calories: When eating protein 20 to 30 percent of those calories go towards the digestion process, meaning your stomach has to work harder to digest protein which takes extra energy aka burning calories.
It can STILL make you FAT: It’s plain and simple if you OVEREAT, you will gain weight that includes eating too much protein.
Meat versus Plant based protein: Meat, poultry, fish, eggs and dairy are considered complete proteins, but plant based protein like nuts, seeds and grains are still a great alternative. Plant based food, lack or are extremely low in one or more amino acid, but if you eat a variety of these foods you’ll get the nine amino acids you need.
More from your workout: There is a 30-45 minute window after a workout that if protein is consumed can reduce soreness, helps repair muscles, increases lean muscles mass which helps your body burn calories more efficiently all day long.
Too much of a good thing: Having too much protein can put a strain on your heart and kidneys, especially red meant and processed meat.
Check out this article Orange County Boot Camp Trainer Gives Top Seafood Picks and if you’re ready for your best body go to Orange Boot Camp.
1. Organic Pastured Eggs
3. Raw Organic Almonds
4. Wild Alaskan Salmon
6. Organic Coconut Oil
7. Whey Protein Concentrate
8. Green Vegetable Juice
Check out this article Anaheim Hills Boot Camp Trainer Shares Non Traditional Cardio Methods and if your want to get ready for summer check out Yorba Linda Boot Camp.
Yo yo yo!
It’s my favorite part of the week. Monday Motivation!
This week it’s about a client I personally work with(yes I love bragging about my clients! lol)… If you’ve seen her at the gym, you know who she is. She’s one of the reasons why I LOVE what I do. She’s living proof that ANYTHING IS POSSIBLE if you put your mind to it, work hard and stay consistent. The smallest person in the gym and fearless! I swear she’s on crack sometimes but I have yet to prove it lol. She’s nuts!
DETERMINED. One word to describe her. She not only transformed but she’s inspires others, encourages others and ALWAYS has a smile on her face.
Check out below as she shares her story…
Jennifer Langenwalter- Age 46
Full time work and 3 kids
Weight lost since joining no limit as of today 14 lbs as of photo 16
I joined no limit last April and it has changed my life and changed my body. I was looking for something challenging in a group setting to go too early in the mornings to get into a better fitness routine. The initial goal was to lose weight and lower my body fat and get a healthier lifestyle. I happened upon a groupon last march for a bootcamp 7 mins from my house and could not believe it. I was so happy. I went 6 days a week for the entire first month and was hooked.
I could barely do a pushup when I started. I have always been a runner which came in handy here, but had no body or core strength, only in my legs. My goals were purely physical at first, but what I got out of it was life changing. I have had several injuries from the zero to hero approach, but No Limit helped me through all of them. Pulled hamstring, thrown out back/pelvis, tennis elbow, and the lovely pulled peck/rib muscle. I joined PT side during my first injury and now have learned how to train smarter and prevent injuries. I can now do over 100 pushups, assisted pull-ups, tire flips, crazy sled stuff and so much more. I am doing more than I ever dreamed of !
I now sleep through the night and have given up all sleeping meds, I have completely transformed my body and actually feel young and energetic again. My self esteem is at an all time high. My strength, weight and endurance are all personal bests. I got back to my wedding weight, and I am the fittest I have ever been since high school. What I also did not plan on was to care so much about the trainers and especially Sako. I also have made 3 life-long friends, which is like icing on the cake.
It is such a positive, caring and joyful environment you can’t help but get addicted!!! Get off your booty and come join us!!!!
Sako Yakinian, No Limit Personal Training
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