Thursday, December 29, 2011

Short on time, no equipment needed fat burning workout!

During the holidays it can get tough to get to the gym and squeeze in a workout. It can happen to even the most hardcore fitness enthusiast.
Here is a great no equipment, do anywhere workout that really gets your heart rate up and taxes your muscles!
Complete these exercises in a circuit fashion. After completing circuit rest 30 - 45 seconds and repeat. If you are a beginner complete 2 rounds. Intermediate or advanced complete 3- 5 rounds.
Here is the workout:
10 burpees
10 squat jumps
10 push ups
10 dips
10 high knees ea leg (total of 20)
10 plank jacks
10 jump lunges ea leg (total of 20)
*rest 30 - 45 secs

Now you have no excuses not to workout today :o)

Wednesday, December 21, 2011

Low-fat Spice Cake with Maple Cream frosting

With the right ingredients, including applesauce, egg whites and Greek yogurt, you can create a low-fat dessert that still bakes into a moist and tender cake. Ground cinnamon satisfies your sweet tooth without spiking your blood sugar.


  • Olive oil cooking spray
  • 1 egg plus 1 egg white
  • 1/4 cup unsweetened applesauce
  • 2 tbsp safflower oil
  • 1/2 cup nonfat plain Greek-style yogurt
  • 1 tsp pure vanilla extract
  • 1/2 cup Sucanat
  • 1 pear, peeled, cored and diced
  • 1 tsp fresh lemon juice
  • 1 cup whole-wheat pastry flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1/4 tsp sea salt
  • 2 oz low-fat cream cheese, softened
  • 1/4 cup nonfat plain Greek-style yogurt
  • 1 tbsp pure maple syrup
  • 1 packet stevia
  • 1/8 tsp ground cinnamon


  1. Preheat oven to 350°F. Lightly coat an 8-inch round cake pan with cooking spray.
  2. In a medium bowl, whisk together egg, egg white, applesauce, oil, yogurt, vanilla and Sucanat; set aside. In a small bowl, toss pear with lemon juice; set aside.
  3. In a separate medium bowl, whisk together flour, baking powder, baking soda, spices and salt. Stir egg mixture and pour into flour mixture, mixing until well combined. Fold in half of pear chunks. Scrape batter into cake pan and smooth top. Evenly scatter remaining pear chunks over top of batter.
  4. Prepare Maple Cream: Using a hand-held mixer, beat cream cheese until light and creamy. Add yogurt, maple syrup, stevia and cinnamon and beat until well combined. Refrigerate for 15 minutes or until ready to serve.
  5. Bake cake on middle oven rack for about 30 minutes or until a skewer inserted into center of cake comes out clean. Let cool for 10 minutes before removing from pan and placing on wire rack. Let cool completely before serving. Slice and serve cake with 1 tbsp Maple Cream.
Nutrients per serving (3-inch slice topped with 1 tbsp maple cream): Calories: 200, Total Fat: 5.5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 0.5 g, Carbs: 32 g, Fiber: 3 g, Sugars: 16 g, Protein: 6 g, Sodium: 194 mg, Cholesterol: 4 mg

Recipe from


Thursday, December 15, 2011

No excuses, no equipment needed leg torcher!

I am so proud to announce my 11 yr old son  has been recruited to play for an Elite baseball team!
He is already athletic and conditioned. Ran his 4th 5k a week ago in 25mins and 30 secs!
Here is a workout we did together last night. May look easy on paper, however trust me it will have those legs burning and have you gasping for breath.

Complete in a circuit
(warm up for 5 mins before beginning workout)
25 Prisoner squats (hand behind your head)
15 jump squats
12 ea leg (one leg at a time) Lunges with a reach (touch the floor with your hands by your toes)
12 (total of 24) ea leg switch jumps (jumping lunges)

rest for 30 secs then repeat for a total of 3-5 rounds.

My son completed 4 rounds (in 25 mins, including warm up) he thought he was in tip top condition until he did this He is determined to get thru 5 rounds next time and so am I!

So no more excuses that you are not a member of a gym, or don't have time, you don't have space or any other excuse you can come up with.

Let's get and stay in shape together!

Good luck ;o)

Monday, December 12, 2011

Do you know the difference between high and low intensity cardio? Are both beneficial?

What’s the difference between low intensity and high-intensity cardio, and does one have more benefit than the other?

December 12, 2011
So many clients asks, "What’s the difference between low intensity and high-intensity cardio, and does one have more benefit than the other"? In this week’s blog, I’d like to address both of these questions.
Low-intensity training is performing an activity at a comfortable pace and maintaining it throughout the duration of the session. The session is 45 minutes to 1 hour in duration, and at 40-60% of your maximum heart rate. Long aerobic workouts have been thought to be the best method to reduce fat because the utilization of fatty acid generally occurs after at least 30 minutes of exercise. One of major benefits of low-intensity training is the preservation of your joints. A couple others include:
> Strengthening your cardiovascular system—heart, blood vessels and lungs
> Good for blood pressure and cholesterol
This type of training is extremely beneficial for those who are less fit, have an inactive lifestyle, are overweight, or have a history or are at risk of heart disease.
On the other hand, high-intensity cardio is completed in shorter durations of 20-30 minutes at 75-90% of your maximum heart rate. Though it’s not an easy task the benefits are extreme. First of all, a high-intensity workout is much more efficient than low intensity because more calories are burned in a shorter amount of time not to mention long sustained cardio is sometimes boring for many people. Other benefits of high intensity include:
> More calories burned post exercise
> Improved athletic performance
> Endorphin release. Endorphins are the body’s natural pain killer and they also combat symptoms of depression, stress and anxiety.
Before doing a high-intensity workout, you must first find your max heart rate (MHR). You can easily do this by subtracting your age from 220. To begin your cycles, do a warm up for 3-5 minutes long, getting your heart rate to 65% of your max. When completed, increase your speed and run almost as fast as you can for 30 seconds. You are shooting for 75-90% of your max. After the 30 seconds, slow down to a walk. Walk at a comfortable speed for 90 seconds, or until you heart rate reaches 70%. This 70% is important in order for your body to recover. Repeat this scenario for 20-30 minutes.
It’s important to remember that high-intensity training is not for the beginner athlete, someone who is physically unfit or one with heart or other health issues. To perform a high-intensity cardio or training session you MUST be able to push your limits. If you are unable to reach a minimum of 75% of your max heart rate, you may not achieve the expected results, and working at a lower intensity may suit you better. However, do not be discouraged. After all, you may still burn fat and lose weight working at lower intensities, just be sure to dedicate a minimum of 45 minutes to the activity you choose.
Good luck and whatever method you practice, give it 100% and you will achieve your goals!

Sunday, December 4, 2011