Shannan’s Journey

Chest / Leg Circuit

You will need 4 things to complete the workout:

*Decline ab bench
*Core board or Bosu ball-  I prefer the Bosu for this
*Step
*Bench

Circuit 1: (4 times through, 20 seconds each station)
*Decline ab bench: full sit ups
*Bosu ball: flip bosu ball over onto round part so that it is unstable. Do pushups w/ hands on edges of bosu.
*Step or, for a challenge you can use a bench:  do side to side plyos
*Bench: DB presses

Circuit 2: (4 times through, 20 seconds each station)
*Decline bench: crunches
*Core board: Squats with hands behind head.
*Step: fast toe taps, almost as if you are running in place, go quick!!
*Bench: DB pullovers

Circuit 3: (4 times 3, 20 seconds each station, only 3 stations)
*Core board or Bosu ball: pushups
*Step: in and outs- using a step board or bench, hop onto bench/step w/ both feet & off of the bench/step.
*Bench: DB flys

Circuit 4: (use incline bench machine and floor space for plyos)
*4 x 10 incline machine press
*Then lunges for 20+ steps and bear crawl back to the equipment- bear crawl is getting on your hands and feet and fast running on all fours

Here’s something a little different for those of you who require FUN in your workouts… or just a little something new

Shannan

I can’t even stress how big of a mistake it is to neglect your nutrition. Most people put so much thought and effort into their workouts but what about all the other hours in the day?

Not only is watching what you eat and eating the right portions of foods important in losing fat and having energy, but what about muscle building and recovery?

If you’re training regularly, that means your body’s in a constant state of recovery. It means your body is in constant need of replenishment, refueling, and healing.

If you don’t eat properly for this process, you won’t recover. And if you don’t recover, you don’t train up to your potential in subsequent workouts.

Winging your nutrition could lead to very little, if any, progress.

If you want to be successful, don’t wing your nutrition. Plan it!

——————————————–
—————————-

 Hi all, this was my weekend diet.  Pretty simple, pretty basic and pretty plain.  I added in some carbs because I was feeling really low energy most of the week last week.  So, I am hoping this week is better

<strong />

Meal 1:

2/3 c of oatmeal made with water
4 egg whites

Meal 2:

4 oz tuna w/ mustard (weird I know tastes pretty good though)-
10 banana peppers
8 asparagus spears, grilled

Meal 3:

4 oz chicken
1/2 grapefruit

Meal 4:

Spinach salad w/ balsamic vinegar
2 cups cucumbers
3 oz. chicken

Post-workout meal: Meal 5..

4 oz yam 
5 oz flank steak
Before Bed: Meal 6..

4 egg whites or tuna
8 asparagus spears

I know I have posted a lot of recipes lately but, I’ve had a lot of people ask me about the way I eat and if I just eat plain chicken and broccoli all day in order to look good or be lean, and then answer is no, I don’t always have a boring, plain diet.  If I am getting ready for a show or a photo shoot then yes I tighten things up a lot and get rid of any extras… but in general and in my daily regular life I eat fun, tasty and completely enjoyable healthy foods.  I love to cook so I have learned and adapted many recipes to work for me and for contest dieting.  They are clean foods with no trans fats, no sugars and no added sugars, nothing is fried, and my food choices are full of veggies and protein and healthy fats, and yes even fruit too   Below are meals I eat all the time. I only gain and lose the same 7-8 lbs off-season or on-season.  I don’t let myself get out of control but I am able to KEEP control by eating this way. 

Find recipes that work for you, that allow you to eat right but enjoy food too

<strong />

Greek Stewed Chicken

1 whole chicken (2 1/2 to 3 pounds), cut into pieces
2 teaspoons kosher salt, plus additional for seasoning
1 teaspoon freshly ground black pepper, plus additional for seasoning
2 tablespoons extra-virgin olive oil
2 yellow onions, coarsely chopped
3 garlic cloves, minced
1 cup water
1 cup chicken broth
1 (6-ounce) can tomato paste
1 tablespoon chopped fresh oregano
1/4 cup grated Kasseri cheese
1/4 cup grated Parmesan cheese
Fresh parsley leaves, for garnish

-Pat the chicken dry with paper towels. A wet chicken will cause the oil to splatter while the chicken is sautéing. Mix the salt, pepper and in a small bowl. Rub the chicken pieces on all sides with the seasoning.

-Heat the olive oil in a large deep skillet over high heat. A 12-inch skillet with sides about 2 1/2 to 3 inches high
will allow you to brown all the chicken at once. If you don’t have a skillet large enough, brown the chicken in two batches.
What’s important is that the chicken isn’t overcrowded, which would cause the pieces to steam rather than brown,

-Put the chicken in the pan, skin side down. Brown for about 4 to 5 minutes on each side. Turn the pieces using tongs,
as they have a tendency to stick to the pan. Remove the chicken to a platter.

-Lower the heat to medium high and add the onions and minced garlic to the pan. Cook for about 3 minutes,
stirring constantly, until the onions have softened and are a light golden brown. Add the wine, and scrape
the bottom of the pan with a wooden spoon to deglaze the pan, loosening any particles stuck on the bottom.

-When the wine has evaporated, add the water, chicken broth and tomato paste.
Stir to dissolve the tomato paste. Return the chicken to the pan and add the oregano.
The liquid should cover about halfway up the chicken pieces. Cover the pan and simmer over
low heat for about 1 hour or until the chicken is tender and completely cooked. If the sauce becomes
too thick, it can be thinned with a little more water. Season with salt and pepper to taste.

-Serve the chicken with veggies or rice if your diet permits.
Top with the red sauce and sprinkle with the cheese. Garnish with fresh parsley leaves.

——————————————–
———

 Turkey Apple Salad
 
1/2-1 lb boneless, skinless turkey breast cooked and cut into cubes
1 stock of celery, chopped
1 cup sliced apple, (of choice)
1 cup green onions, chopped
3/4 c. walnuts
1/2 cup fresh cilantro
juice of fresh lemon
salt and pepper for flavor
1 head of romaine lettuce

Add all ingredients together, in large salad bowl, and dress with your favorite salad dressing.

If you prefer candied walnuts, place walnuts in oven, spray with pam and coat with splenda
and bake at 425F until golden brown. Then place in salad.

ENJOY!
 
——————————————–

Cold Cabbage Salad

1/2 cup slivered almonds
1-2 tablespoons olive oil or mac nut oil
2 tablespoons rice vinegar
1 tablespoon low sodium soy sauce
1/2 teaspoon splenda
1 pound napa cabbage, chopped
2 scallions, thinly sliced
1/4 cup chopped cilantro
1 cup chopped cabbage
1/2 fresh garlic clove
4-6 oz fresh boneless skinless chicken breast, cooked
Freshly ground pepper

directions
Preheat the oven to 350°. In a pie plate, bake the almonds for 5 minutes. Let cool.
In a bowl, mix the oil, vinegar, soy sauce and sugar. Add the cabbage, scallions and
cilantro, garlic and toss. Add the Cooked chicken and the almonds and season with pepper.
Toss again and serve.

——————————————–
—–

Blood Orange and Red Onion Salad

1/4 small red onion, very thinly sliced
1/4 cup rice wine vinegar
Maldon salt and freshly ground white pepper
4 blood oranges
1-2 tablespoons extra-virgin olive oil
1 clove garlic, pressed
2 tablespoons torn basil leaves

directions
-In a bowl, toss the red onion with the vinegar and crushed garlic and season with
Maldon salt and white pepper. Let stand at room temperature until softened, 15 minutes. Drain.
-Meanwhile, using a sharp knife, peel the oranges, removing all of the bitter white pith.
Thinly slice the oranges crosswise, removing any pits. Arrange the oranges on a platter
and scatter the red onion on top. Drizzle with the olive oil and season with salt
and white pepper. Garnish with the basil and serve.

——————————————–
———
Rainbow Salad

2 cups mixed greens
2 cups bean sprout mix
1 large red bell pepper
1 large green bell pepper
1 cup yellow bell pepper
1 large purple onion
3 cups broccoli
2 cups colliflower
1/2 c. strawberries
1/2 cup beats
1 cup red and yellow grape tomatoes
1 cup purple grapes
1/2 cup walnuts

In a large salad bowl, combine the enire list of ingredients. Add your favorite dressing, toss and serve right away.

Garnish with fresh pepper and touch of lemon.
 

I hope all of you enjoy the meals and remember, dieting, being healthy and getting lean doesn’t always have to be painful

Shannan

Hey everyone, thought I’d pass along some yummy healthy recipes for anyone who may want them….  they are delish !!!
Vinaigrette Asparagus Salad 

2 tablespoons lemon juice
2 tablespoons olive oil
1 teaspoon minced fresh tarragon or 1/4 teaspoon dried tarragon
1 garlic clove, minced
1/2 teaspoon Dijon mustard
1/4 teaspoon pepper
Dash
salt
1 pound fresh asparagus, trimmed

Directions: For vinaigrette, in a jar with a tight-fitting lid, combine the first seven ingredients; shake well. Cover and refrigerate for at least 1 hour. In a large skillet, bring 1/2 in. of water to a boil. Add asparagus; cover and boil for 3 minutes. Drain and immediately place asparagus in ice water. Drain and pat dry. Place in a serving bowl; cover and refrigerate. Just before serving, shake vinaigrette and drizzle over asparagus.

Stir-fried Asparagus

3/4 cup reduced-sodium chicken broth or vegetable broth
2 tablespoons reduced-sodium soy sauce
3/4 pound fresh asparagus, trimmed and cut into 2-inch pieces
1/2 medium green pepper, cut into julienned strips
1/4 cup sliced green onions
1 garlic clove, minced
1 tablespoon canola oil
1 cup sliced fresh mushrooms
1 can (8 ounces) water chestnuts, drained

Directions:
In a small bowl, combine broth and soy sauce until smooth; set aside. In a large nonstick skillet or wok, stir-fry the asparagus, green pepper, onions and garlic in hot oil for 2-3 minutes. Add the mushrooms; stir-fry for 1-2 minutes. Add water chestnuts; stir-fry 1-2 minutes longer. Stir broth mixture; add to the vegetables. Bring to a boil; cook and stir for 2 minutes or until thickened. If you want more thickness add a teaspoon of cornstarch if your diet will allow.  Yield: 3 servings.

 

Ginger almond Snapper
2-inch piece fresh ginger, peeled and grated or minced
1 small jalapeno pepper, seeded and finely chopped
3 tablespoons rice wine vinegar or white wine vinegar,
Salt and freshly ground black pepper
6 tablespoons vegetable oil, divided,
10 radishes, thinly sliced
1 seedless or English cucumber, thinly sliced
1 yellow pepper, seeded, quartered and cut into thin strips
1 pouch sliced almonds (2 ounces), 1/4 cup, available on baking aisle
1 cup chicken broth
1 tablespoon curry powder
2 pinches ground cinnamon
1 cup couscous
4 portions red snapper fillet or tilapia (8 ounces each),
1/2 cup sesame seeds, un-toasted
1 bunch watercress, trimmed of thick stems
1 cup roughly chopped fresh basil, about 20 leaves
2 scallions, chopped

Preparation
In a bowl, combine the ginger, jalapeno, vinegar, salt and pepper. In a slow steady steam, whisk in 3 tablespoons of vegetable oil. Add the radish, cucumber, yellow pepper and toss to coat. Let the veggies sit and marinate at room temperature while you prepare the sesame crusted snapper or tilapia.

Place a medium saucepan on the stove. Add the sliced almonds and toast over moderate heat then remove from pan and reserve. Return pan to stove top and add the chicken broth, 1 tablespoon of vegetable oil –, curry powder and cinnamon. Raise heat and bring broth up to a boil. When it boils, add couscous to the pot and stir to combine. Cover the pot and turn off the heat and let the couscous stand until ready to serve.

With a sharp paring knife, score the skin side of the snapper fillets by slashing 3, 1/8- inch thick cuts across the width of the fish. Season both sides of the fish with salt and pepper. Sprinkle and then gently press the sesame seeds onto both sides of the fish. Heat a nonstick large skillet over medium-high heat with 2 tablespoons of vegetable oil, 2 turns of the pan. Once the pan is hot, add the seasoned fish to the skillet skin side down. Sauté the snapper for 4 minutes and if you find that the fillets bubble up in the center section, carefully press each fillet down with a fish spatula. Flip the fillets and continue to cook on the second side for 3 minutes or until the fish is cooked through and opaque. While the fish is cooking on the second side, finish off the ginger dressed snappy veggies and prepare the couscous.

To the marinating vegetables, add the watercress and basil. Toss to combine.

Remove the lid on the couscous. Add scallions and toasted almonds and fluff couscous with a fork.

Spanish shrimp and chicken

2 teaspoons smoked paprika
4 cloves garlic, chopped or grated
2-3 teaspoons hot sauce
1/4 cup (about a handful) parsley, chopped
Zest and juice of 1 lemon
2 tablespoons extra virgin olive oil (EVOO), divided
Salt and freshly ground black pepper
24 large to jumbo shrimp, shelled and deveined
A pinch of saffron (you can substitute saffron powder)
1 teaspoon turmeric
2 cups chicken stock, divided
1 10-ounce box frozen peas (optional)
2 cups couscous (optional, if you want carb free, leave it out)
3/4 pound chicken breast, sliced

-PreparationIn a shallow bowl, combine the smoked paprika, garlic, hot sauce, parsley, lemon juice, a tablespoon EVOO, salt and freshly ground black pepper. Add the shrimp, toss to coat and let marinate.

-While the shrimp are marinating, combine the saffron, turmeric, lemon zest, and 1 1/2 cups chicken stock in a medium-size saucepot. Cover and place over high heat to bring up to a boil. Once boiling, add the peas, let it come back up to a boil and add the couscous. Give it a quick stir, cover the pot, remove from heat and let sit for 5 minutes.

Place a large skillet over medium-high heat with 1 turn of the pan of EVOO. Add the chicken and cook, stirring every now and then for about 2 minutes. Add the shrimp and cook another 4-5 minutes, until the shrimp are cooked through. Add the remaining 1/2 cup of chicken stock to the skillet, cook about 30 seconds then remove from heat.

Tuna Wraps
1 tbsp olive oil
1 cup chopped yellow, green and white onions
1 cup chopped celery
3 cloves of garlic
2 tbsp lime juice
1 can water chestnuts, chopped
2 tbsp chopped parsley or cilantro
8 oz can of albacore tuna or you can make with canned chicken
salt and pepper to taste
Iceberg Lettuce

-Heat oil in small frying pan and saute onions, celery and water chestnuts just until slightly soft. Do not over cook because you want them to remain crunchy. Transfer to food processor, add remaining ingredients and blend until desired consistency. For chunchy, blend on pulse and for a smoother creamier mix, blend longer.

-Serve in iceberg lettuce for healthy chicken or tuna wraps!
 

Asparagus-Chicken Rolls 

1 box (6 ounces) quick-cooking long-grain and wild rice mix (optional)
4 medium skinless, boneless chicken-breast halves (about 1 1/4 pounds)
1 lemon
3 ounces goat cheese, softened or low fat motzarella cheese
1/2 cup loosely packed fresh mint leaves, chopped
3/4 pound thin asparagus, trimmed
Toothpicks
1/4 teaspoon ground black pepper
1/4 teaspoon salt
1 tablespoon olive oil
1/2 cup low sodium chicken broth
Lemon wedges (optional)

DIRECTIONS
-If are using rice, prepare rice mix as label directs.

-Meanwhile, cut along long side of chicken-breast half, cut chicken almost in half, making sure not to cut all the way through. Open breast half and spread flat like a book. Repeat with remaining chicken.

- From lemon, grate 1/2 teaspoon peel and squeeze 1 tablespoon juice. In small bowl, stir goat cheese or mozarella cheese, mint, and lemon peel until mixed.

- Spread goat-cheese mixture evenly on cut sides of breast halves. Place one-fourth of uncooked asparagus on a long side of each breast half. Roll up each breast half to enclose asparagus, allowing ends of stalks to stick out if necessary; secure with toothpicks. Sprinkle chicken roulades with pepper and salt.

- In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add rolls and cook, covered, 9 to 11 minutes or until chicken loses its pink color throughout, turning roulades to brown all sides.

-Transfer chicken rolls to cutting board; keep warm. To same skillet, add broth and lemon juice; heat to boiling, scraping up any browned bits. Remove skillet from heat.

-To serve, discard toothpicks from chicken rolls. Cut rolls crosswise into 1-inch-thick slices. Place each sliced roulade on a dinner plate; drizzle with pan sauce. Serve with rice and lemon wedges if you like. Add rice, if you are serving with rice.

 
Garlic and Mushroom Flax Pasta

4 quarts water
salt and pepper
4 tbsp flax oil
2 cups Flax Pasta or whole wheat Pasta of choice
2 cups sliced tomatoes
1 cup sliced and diced egg plant
2-3 large Portobello mushrooms
4 cloves fresh garlic
1/2 cup chopped basil
1/2 cup chopped parsley
1/2 can articoke hearts, sliced in half

1- clean mushrooms and remove teh stalk and lift the outer skin from the cap. Slice the caps into pieces.

2-In a large pan, boil water. Use a pinch of salt and 2 tbsp flax oil to add to the water. Once boiled, add pasta and cook until desired. Drain and transfer back to the saucepan.

3-add remainder of Flax oil, sliced tomatoes, garlic, basil, parsley, articoke hearts, salt and pepper and let simmer on low for 3-5 minutes. Remove pasta and let sit with pasta covered until vegetables are prepared and read to be added.

3-While pasta is boiling, prepare mushrooms and egg plant either in another saucepan, with flax oil, and cook over the stovetop or place on cookie sheet, spray Flax oil over the top and broil until cooked.

4- Place cooked veggies on top of Pasta and garnish with salt and pepper and touch of either basil or parsley over the top.

Enjoy and have some great foods—

 Shannan

We all have crazy lives that lead us away from our goals and dreams, even if just for a few days.  That time away could be too many days of sacrifice and can derail some of us entirely, making us throw our hands up and quit, (again).  We all know just how hard it can be to diet strictly for not only weeks, but months without end, to get in all that cardio that needs to be done, and to not miss training a body part each and every week. 

Some of us are overwhelmed and stressed constantly in life, while others are just really busy with family, work, errands, and little league practice… But what can we do to help ourselves met our goals..???  Ask yourself these questions and see what your answers may be.  Then try hard to find the solution to one of them, some of them, or all of them… and find yourself meeting your goals in a much easier fashion.

1) What do you think your issues are with food right now and in general…?? 

There are other underlying issues with food that we all have.  Yours are maybe similar to what mine use to be in the sense that when you have a bad day or you get depressed food is your comfort. Know that is damaging to yourself emotionally, physically and mentally.  You need to take notice of that when it is happening and try to control it in any positive way possible… Do other things to combat it such as get on the computer and look for motivational things like pictures, quotes, articles, or guidance.  Maybe just get out of the house and go for a 15 minute walk or jog and let those emotions pass with the time outdoors.  When you come back home you will most likely not want to eat poorly any longer.  Also, you might just have to hunker down and do your best at filling up on liquids like water, diet soda’s, diet teas, and other diet drinks so that you can shrink up your appetite a bit and get over the urge to eat.

2) Why do you think you are having a hard time eating well..???

No one can answer this except you.  Only you know why.  One thing that can help is to get the crap out of the house… NO junk food or TRIGGER foods are allowed in the house… that way you can’t sabotage all your hard work in the gym.  And for those of you who know you are NOT motivated to eat well at this very moment, then you especially can’t have anything bad in the house to eat. 

3) Why do you think you are eating unhealthy/junk foods all the time..??

When you are doing a good job and on a great roll, I’ll bet you didn’t want to eat badly too often right ??  You stayed very motivated.  Now that you are not in that same place you just don’t have the umph to keep it going.  You need to look into why you are behaving the way you are towards food and see if you can stop the trigger.  Depending on the time of year it could be those holiday time meltdowns and just the holidays in general, parties and birthday celebrations, traveling too much, and for women, the hormonal time of month ;)  among all the other factors that play into why we fall apart at times…… and it’s okay, it happens to the best of us.  I know I go through it once in a while.  You have to find a motivator that works for you.  Sure we should all do it for ourselves and for our health but sometimes the untangible is just not enough.  We need things that are tangible to make it feel real and worth it right now.                     Â
 Â Â Â Â Â Â Â Â Â Â Â  So, how about a $1,000 shopping spree when you hit your ideal weight again.. or, a mini vacation for a day or two for yourself… or, a huge spa day on your own??  Expensive tickets to that ball game you have always wanted to go to..??  Doing something that is rewarding to you might help.  You can save for it and put that money aside just for you and do something special for yourself after you hit a goal mark.  Setting dates sometimes helps too… for example, saying by Oct. 1st you want to lose 5 lbs.  and then by January 1st you want to have lost another 4-5 lbs. and work hard towards that and see how that goes.  The focus should be on training and having fun again, enjoying what you are doing and finding a focus that works for you. Trying to get yourself maybe outdoors more, or for those of you with kids maybe walk or rollerblade with the baby or kids…  Sometimes a change of location helps a lot… look for a new gym to go to for a week on a pass just to have a change of scenery.  Then go back to your regular gym and you will have a bit more umph behind you.

4) What is the hardest part(s) of your day..??

 

5)  How have you been feeling on a daily basis..?? 

 

6) How do you see yourself, your body and your life..??

We are all hard on ourselves at one time or another… sometimes it helps us to succeed in our goals so it’s not always a bad thing   It’s about find the balance and finding over time, not over night.  It is a lot of trial and error and messing up and even the occasional beating up of yourself but, in the end you just have to find what makes you happy DAILY… what do YOU need to get through your day to be happy..??  To feel content..??  and what do you need to feel like you are not missing out on the things you want in life…??

 

7) What do you like about cardio..???

 Cardio is a must so get it in when you can.. it’s an absolute for fat loss… along with good eating habits.

 

8)WHERE and HOW do you see yourself in 6 months..??

Think about your needs, what you’d like to achieve, and go about it in a calm way.  As the weeks progress you will see what needs to be done, changed or kept the same.  Don’t stress and try to enjoy it, ortherwise what’s the point..?? :)

 

Have a great evening and remember… We All Have A QUEST… What’s Yours ???

Shannan

Most people think that full body workouts are for sissy’s, or that their done by people who only come to the gym a couple times a week and therefore they train all their bodyparts in one shot, or that it’s done by someone who just doesn’t train all that hard, but let me inform you about this type of workout… it’s not for the weak

In this workout you will go all the way through each exercise for the whole body before going back to the top to start the next set. Taking a break ONLY when you have completed all 21 exercises in a row.  I told ya it was tough ;)

I did 4 sets with reps ranging from 10-25 though I got a few 8 reppers in there…. and I did more reps if I am capable, depending on the bodypart and what I do or do not need more focus on. As I have talked about in earlier posts, I do not need more mass on my legs or arms so I do not train them with heavy weight any longer.  I rep them out instead with light weights.  Any of you can increase or decrease weights geared for your goals–

Hell-like Workout:

Chest: Pullover w/ 35 lb. db on all 4 sets, 25, 25, 20, 18 reps… then bench press w/ 125 lbs. on all 4 sets, 18, 17, 14, 14 reps….  Standing cable flyes w/ 40 lbs. on each side all 4 sets, 20, 18, 16, 15 reps.

Back:  Back extension w/ 25 lb. plate or db on all 4 sets, 20, 20, 16, 12 reps…. bent-over db rows w/ 30 lbs. each hand on all 4 sets, 12, 10, 10, 11 reps…. Good mornings w/ 75 lbs. on all 4 sets, 15, 15, 15, 12 reps. 

Legs:  stiff-leg deadlifts w/ 125 lbs. on all 4 sets, 15, 15, 12, 10 reps…  traveling lunges w/ 15 lb. db on all 4 sets, 25 reps all 4 sets…  barbell squats w/ 85 lbs. all 4 sets and for 25 reps.

Biceps:  E-Z bar barbell Curls, 35 lb bar all 4 sets, 25 reps….  hammer curls w/ 20 lb db all 4 sets, 15 reps…. Alternating Incline db curls w/ 12-15 lb. db all 4 sets, 15 reps.

Triceps:  Seated overhead db extension w/ 20 all 4 sets, 25 reps….  Rope pressdowns, 30 lbs. all 4 sets, 25 reps….  Dips, my bodyweight 160 lbs. for 15, 15, 12, 11

Shoulders:  Standing barbell overhead press or db shoulder press, I did 40 lb db each hand all 4 sets 15 reps….      Lateral Raise w/ 25 lb. db all 4 sets, 20, 16, 15, 12 reps… DB Bentover rear delt raise w/ 25 lb db all 4 sets, 12, 10, 8, 8

ABS:  Rope crunches to failure….  Reverse crunch (roll up) on bench, to failure….  Hanging leg raises to failure

 

So if any of you are daring enough to attempt this I’d love to know how you did with it and what you thought of the workout… It’s pretty intense and in all honesty you can make it as hard or as easy as your want by limiting the rest breaks, adding more weight or less to certain exercises, adding more reps to all or to certain exercises and so on… 

Play with it and have fun, sweat and GET LEANER !!!

Shannan

Do you know what COCONUT OIL can do for you…????

The nutritional benefits of coconut oil have been recognized in many parts of the world for centuries. Coconuts and coconut oil have been a food staple of Asia, Africa, Central America, and the Pacific Islands for many years, comprising 30% to 60% of the local diet, yet the natives have normal cholesterol levels and no cardiovascular disease.

Coconut oil contains saturated fats, and unfortunately, since saturated fats have gotten a really bad rep here in the US, many people are not aware of the tremendous health benefits coconut oil has to offer.

What many people don’t know is that coconut oil is a medium chain fatty acid (MCFA), not a long chain fatty acid (LCFA) like many other fats.  MCFAs are digested differently than LCFAs; they’re absorbed directly into the liver rather than into the bloodstream, so they’re used immediately as energy, not stored as fat.

Unlike LCFAs, MCFAs such as coconut oil doesn’t have a negative effect on cholesterol levels, and they actually help prevent heart disease. Coconut oil is rich in lauric acid, capric acid, and caprylic acid. These fatty acids are powerful antimicrobial agents that combat against pathologic bacteria, viruses, fungi, yeast, and protozoa.

Lauric acid, for example, is a fatty acid that is also found in human breast milk and provides protection against infections to babies, whose immune systems are very delicate and still developing. Named one of nature’s best "germ fighters," the lipids in coconut oil have been shown to have antibacterial properties, inactivating viruses like measles, herpes simplex 1, and other pathogenic organisms typically affecting HIV-positive individuals.

The list goes on. Coconut oil has also been proven to support healthy thyroid function by not inhibiting the body’s thyroid metabolism like other vegetable oils do. It also helps prevent osteoporosis and tooth decay, reduces hypoglycemic cravings, and may improve symptoms of digestive disorders.

Still not amazed? Here’s another fascinating factoid: In the 1940’s, farmers tried to use coconut oil to fatten up their animals, only to have their plan backfire. They ended up with lean, active cattle with increased appetites!!

How Does This Happen?

MCFAs help to stimulate the metabolism by promoting thermogenesis (the rate at which you burn calories due to the consumption of food), essentially boosting and encouraging fat loss. Research has shown that animals fed MCFAs had smaller fat pads and down-regulated adipogenic genes.

Amazingly, they also had improved insulin sensitivity, glucose tolerance, and reduced adipose tissue lipoprotein lipase, which is an insulin sensitive enzyme that’s produced in the fat cells and is typically present in excessive amounts in the severely overweight.

Recently, studies have consistently shown that animals aren’t the only ones benefiting from the calorie burning properties of MCFAs. It’s becoming increasingly evident that people who consume coconut oil have an overall advantage in losing fat and keeping it off!

 

How Should YOU Use It?

Coconut oil has a fantastic flavor, so it’s easy to use in place of any fats currently used in just about any recipe. It’s a great substitute for everything from butter and margarine, to olive and vegetable oils. Coconut oil is your best choice when utilizing high-heat cooking methods since it’s stable enough to resist heat-induced damage.  You can also put it in protein shakes !!!

Now prepare for a shocker: Contrary to what the mainstream media has taught us, vegetable oils such as soy, safflower, sunflower, and canola are actually the worst types of fat for cooking.  They’re highly subject to heat damage due to their bond make up, which basically means that they become toxic to the body when heated!

Coconut oil doesn’t have the same bond make up. It remains stable and is completely non-toxic no matter how hot it gets.
Not Just For Cooking!

Like products with more than one use? You’re in luck: Coconut oil is fantastic for the skin, as well! Not only is it an excellent moisturizer, but it also protects against free radicals.

It has fascinating anti-aging properties, helping prevent liver spots and other skin blemishes caused by overexposure to the sun. It’ll also keep connective tissues strong, giving you a few extra years of tight skin. Studies have shown that high quality coconut oil may even restore skin that’s already damaged or diseased.

What kind should you buy ?? 

Purchase organic, extra virgin coconut oil that’s unrefined, unbleached, undeodorized, and is free of genetically modified ingredients and chemicals. Most health food stores carry it in this form, and if you can’t find it locally, you can always find it online.  I love the Barleans brand and the Spectrum brand.  Also Artisana has an amazing coconut butter that I use on everything. Yummmmmm….

P.S.  Don’t forget that coconut oil turns into a solid at cooler room temperatures (anything below 70 degrees F). This is perfectly fine; just scoop out the desired amount and warm it up, which will turn it into a liquid.

Reap the health benefits and see the wonderful changes it will make in your hair, skin and body and leanness. 

 

Have a fantastic day!! 

Shannan

Health Benefits and Uses for a Healthy Antioxidant: Garlic-

Garlic health benefits and medicinal properties have long been known. Garlic has long been considered a herbal "wonder drug", with a reputation in folklore for preventing everything from the common cold and flu to the Plague! It has been used extensively in herbal medicine (phytotherapy, sometimes spelt phitotherapy). Raw garlic is used by some to treat the symptoms of acne and there is some evidence that it can assist in managing high cholesterol levels. It can even be effective as a natural mosquito repellent. How weird would that be to rub it all over ourselves to ward off bugs…??? In general, a stronger tasting clove of garlic has more sulphur content and hence more medicinal value. Some people have suggested that organically grown garlic tends towards a higher sulphur level and hence greater benefit to health. In my experience it certainly tastes just as good as any others but I do try and buy organic whenever possible.

Some people prefer to take garlic supplements as I do occasionally when I notice I am not eating enough of it on it’s own. These pills and capsules have the advantage of avoiding garlic breath too. Modern science has shown that garlic is a powerful antibiotic. The body does not appear to build up resistance to garlic, so its positive health benefits continue over time.  It has been shown that garlic especially aged garlic can have a more powerful antioxidant effect. Antioxidants help to protect the body against damaging "free radicals".

Onions:

Like garlic, onions too, have significant health benefits. For instance, they can:

 

* Boost good-type HDL cholesterol (particularly when consumed raw)

 

* Reduce total cholesterol levels

 

* Increase blood-clot dissolving activity

 

* Reduce the risks of diabetes

 

* Attack bacteria that causes infection 

* Reduce the risk of certain cancers

 

Scientific tests have further identified a compound in onions called "quercetin" which is a powerful antioxidant and cancer-attacking agent.  You can also purchase Vitamin C w/ Quercetin all in one bottle and then you can take it everyday and not worry so much if you got enough of it on foods, especially for those of us who train so hard, we tend to need more Vit C and quercetin than the average folks adn don’t always get enough of it because of the diets we follow.

 

 

Peppers:

Peppers, along with garlic and onions offer many significant health benefits. Top of the list has to be their healing effect on respiratory problems. Hot peppers have always played an important role in traditional Chinese medicine. They are recognised for their ability to tackle pulmonary and respiratory illnesses. Peppers contain "capsaicin" which helps the lungs function more effectively. In addition, a daily intake of peppers is highly recommended for smokers and even non-smokers.

 

The health benefits of a daily intake of peppers are well established. Eating peppers can:

 

* Reduce respiratory illnesses

 

* Help asthmatics breathe more easily

 

* Control and often cure sinus and nasal passage problems

 

* Reduce headaches

 

* Provide a major source of vitamin C

 

There is overwhelming evidence to suggest that you can boost your health by eating garlic, onions and peppers, on a regular basis. Work them into your daily diet as often as you can by eating them raw (ideally) or cooked. Use them as a flavoring, crushed, minced, chopped up/diced or slice them and include this powerful trio in as many ordinary, day-to-day recipes as you can. Don’t just think of them as occasional food items to be used for special meals or when entertaining. Instead, for example, add them to turkey, as a side to your protein source, grilled up and in salads. Be creative and come up with new ways of incorporating them into your daily diet.

 

Best eating and good evening to you all-

Shannan

http://www.t-nation.com/readArticle.do?id=1885110

 

Great article to continue on about my previous post on Nutrigenomics….  enjoy!!!