We are all looking for a stronger core. This week's "Workout of the WEEK" is a total body workout with an emphasise on a strong core!
You will perform 30 seconds of a total body exercise, followed immediately by 30 seconds of a core exercise. Complete all 10 exercises, rest 30-60 seconds and repeat series 4 times for a quick 20 minute total body and core workout.
Have Fun!
Remember to warm up at the beginning of the workout and cool down at the end. Stretch and Drink you post workout drink.
Linda and Rachel
Check out all our videos at http://www.youtube.com/laoxygenandiron
Tuesday, August 25, 2009
Breakfast is BORING
This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking - yet again - about stressing the importance of breakfast to you.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don't eat breakfast are overweight? Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Yours in health,
Linda and Rachel
P.S. - Prograde Lean... http://oxygenironworks.getprograde.com/lean is a DELICIOUS chocolate meal replacement shake that we recommend to our clients. It's the perfect solution to breakfast.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don't eat breakfast are overweight? Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Yours in health,
Linda and Rachel
P.S. - Prograde Lean... http://oxygenironworks.getprograde.com/lean is a DELICIOUS chocolate meal replacement shake that we recommend to our clients. It's the perfect solution to breakfast.
Tuesday, August 18, 2009
Top 10 Nutritional Myths
Last night we had our first nutritional seminar. It was for our one year anniversary. Here is what we talked about, in case you missed it....
TOP 10 NUTRITIONAL MYTHS
Does eating late really make you fat? Does sugar cause Diabetes? Can we really lose weight by NOT eating carbs?
The media’s given us some outrageous claims about the food we eat and what’s considered a healthy nutritional lifestyle. Today we are going to decipher the “truths” from the “myths”
Find out the answers to these and other myths about nutrition.
1. EATING LATE WILL MAKE YOU FAT
CALORIES are CALORIES no matter WHAT time of day you eat them. There is no magic hour when your body decides that what you are eating is now going to be stored as fat.
What we eat and how much we eat is much more important than when we eat. Remember to spread your food intake out over the entire day to sustain your energy.
2. ALL FATS ARE BAD
We all need fat to sustain our body. Fat aids nutrient absorption and nerve transmission and helps maintain cell membrane integrity.
As you know, if we consumed excessive amounts of fat, this will contribute to weight gain, heart disease and increase risk of some cancers.
However, some fats actual promote good health, like monounsaturated and polyunsaturated fats.
Monounsaturated fats decrease our overall cholesterol, and our LDL (the bad cholesterol), while increasing our good cholesterol, HDL. Examples of monounsaturated foods are…nuts, avocados, and olive oil.
Polyunsaturated fats also decrease our overall cholesterol, and our LDL. Some food examples of polyunsaturated foods would be salmon and fish oil.
3. CHOLESTROL-FREE FOODS ARE HEART HEALTHY
Just because the front label says it is cholesterol free doesn’t mean the food is actually healthy.
Check the food label first and see what is the amount of saturated fat and Tran’s fat. Chances are that cholesterol free margarine, cookies or crackers are loaded with saturated fats, Tran’s fats or both.
The FDA allows products to claim cholesterol free on its label if there are no more than 2 milligrams cholesterol and 2 grams of saturated fat per serving. But there is NO limit on the Trans fat. Make sure you read the entire label to find the truth whether what you are eating is really heart healthy.
4. SUGAR CAUSES DIABETES
If you have diabetes, you need to watch your sugar and carbohydrate intake, but if you don’t have the disease, sugar intake will not cause diabetes.
The most common risk of high sugar intake is weight gain.
5. SKIPPING MEALS WILL HELP YOU LOSE WEIGHT
If you skip a meal your body will think it’s in starvation mode and therefore slow down the metabolism to compensate.
If you skip a meal, you tend to overeat for your next meal, thus consuming more calories than are needed.
Instead, eat six smaller portioned and balanced meals a day to maintain hunger and weight control.
6. EATING FISH IS THE BEST WAY TO GET HEART HEALTHY OMEGA-3 FATS
Including both fish and plant based omega 3 sources to your diet is best.
Plant based omega 3 foods include, walnuts, flaxseed, canola oil and soybeans. These foods also help promote healthy skin and hair.
Fish based omega 3 foods include, salmon and fish oil, help decrease risk of cardiovascular diseases because of their strong triglyceride lowering effect.
7. RED MEAT IS BAD FOR YOUR HEALTH
Though it is true that beef is higher in saturated fats then other meats, choosing a leaner cut of both beef and pork will help reduce the amount of unwanted saturated fats. In fact, some leaner cuts of beef are lower in saturated fats than a thigh of a chicken with the skin on.
When choosing a lean beef, try round, top, round roast, top sirloin and flank cuts. For leaner pork, try tenderloin or loin chops.
8. AVOIDING CARBOHYRATES TO LOSE WEIGHT
The “low-carb” diets claim that carbohydrates promote insulin production, which in turn results in weight gain. The problem with most of these diets is, they don’t provide ENOUGH carbohydrates for daily maintenance. So, your body will begin to burn stored carbohydrates (glycogen) for energy. When this process happens, water is release, thus the weight you lose is really only water weight.
Most of these diets also restrict your daily calorie intake to around 1000-1400 calories per day. This type of restriction slows the metabolism down. And once normal eating habits are restored, your body is use to the 1000 calorie requirement, so when you start eating 1800-2400 calories a day, you start to gain weight, usually MORE!
9. DARK BREAD IS BETTER FOR YOU THAN WHITE BREAD/ BROWN EGGS ARE HEALTHIER THAN WHITE
Don’t let the color of the bread dictate if the bread is nutritious or not. Wheat bread is not WHOLE wheat bread. Wheat bread will have enriched wheat flour, which is a fancy way to say white flour. Plus if you read further down the ingredients, you will find some type of food coloring to make it brown. The first ingredient in WHOLE wheat bread (or other grains) should say 100% whole wheat grain.
Again, don’t be fooled by the color, brown eggs and white eggs have the same taste and nutritional content. The color difference comes from the breed of hen.
10. EXTRA PROTEIN BUILDS MUSCLE
You heard it all before, if you want to add muscle you have to eat a lot of protein like the body builders. To add muscle you need three components… 1.adequate calories 2. a good intake of protein and 3. a good strength training program.
Eating protein after strength training along with some carbohydrates has been proven to build muscle.
I hope we have squashed some of the top nutritional myths for you. Understanding the truth will make your food choices easier. Good nutrition is about 75% responsible for how your body looks, feels and performs. If you need more nutritional guidance, please talk with one of our trained professionals, about how you can start looking and feeling better today!
www.oxygenandiron.com/services
804-423-1375 studio
You are what you eat,
Linda and Rachel
TOP 10 NUTRITIONAL MYTHS
Does eating late really make you fat? Does sugar cause Diabetes? Can we really lose weight by NOT eating carbs?
The media’s given us some outrageous claims about the food we eat and what’s considered a healthy nutritional lifestyle. Today we are going to decipher the “truths” from the “myths”
Find out the answers to these and other myths about nutrition.
1. EATING LATE WILL MAKE YOU FAT
CALORIES are CALORIES no matter WHAT time of day you eat them. There is no magic hour when your body decides that what you are eating is now going to be stored as fat.
What we eat and how much we eat is much more important than when we eat. Remember to spread your food intake out over the entire day to sustain your energy.
2. ALL FATS ARE BAD
We all need fat to sustain our body. Fat aids nutrient absorption and nerve transmission and helps maintain cell membrane integrity.
As you know, if we consumed excessive amounts of fat, this will contribute to weight gain, heart disease and increase risk of some cancers.
However, some fats actual promote good health, like monounsaturated and polyunsaturated fats.
Monounsaturated fats decrease our overall cholesterol, and our LDL (the bad cholesterol), while increasing our good cholesterol, HDL. Examples of monounsaturated foods are…nuts, avocados, and olive oil.
Polyunsaturated fats also decrease our overall cholesterol, and our LDL. Some food examples of polyunsaturated foods would be salmon and fish oil.
3. CHOLESTROL-FREE FOODS ARE HEART HEALTHY
Just because the front label says it is cholesterol free doesn’t mean the food is actually healthy.
Check the food label first and see what is the amount of saturated fat and Tran’s fat. Chances are that cholesterol free margarine, cookies or crackers are loaded with saturated fats, Tran’s fats or both.
The FDA allows products to claim cholesterol free on its label if there are no more than 2 milligrams cholesterol and 2 grams of saturated fat per serving. But there is NO limit on the Trans fat. Make sure you read the entire label to find the truth whether what you are eating is really heart healthy.
4. SUGAR CAUSES DIABETES
If you have diabetes, you need to watch your sugar and carbohydrate intake, but if you don’t have the disease, sugar intake will not cause diabetes.
The most common risk of high sugar intake is weight gain.
5. SKIPPING MEALS WILL HELP YOU LOSE WEIGHT
If you skip a meal your body will think it’s in starvation mode and therefore slow down the metabolism to compensate.
If you skip a meal, you tend to overeat for your next meal, thus consuming more calories than are needed.
Instead, eat six smaller portioned and balanced meals a day to maintain hunger and weight control.
6. EATING FISH IS THE BEST WAY TO GET HEART HEALTHY OMEGA-3 FATS
Including both fish and plant based omega 3 sources to your diet is best.
Plant based omega 3 foods include, walnuts, flaxseed, canola oil and soybeans. These foods also help promote healthy skin and hair.
Fish based omega 3 foods include, salmon and fish oil, help decrease risk of cardiovascular diseases because of their strong triglyceride lowering effect.
7. RED MEAT IS BAD FOR YOUR HEALTH
Though it is true that beef is higher in saturated fats then other meats, choosing a leaner cut of both beef and pork will help reduce the amount of unwanted saturated fats. In fact, some leaner cuts of beef are lower in saturated fats than a thigh of a chicken with the skin on.
When choosing a lean beef, try round, top, round roast, top sirloin and flank cuts. For leaner pork, try tenderloin or loin chops.
8. AVOIDING CARBOHYRATES TO LOSE WEIGHT
The “low-carb” diets claim that carbohydrates promote insulin production, which in turn results in weight gain. The problem with most of these diets is, they don’t provide ENOUGH carbohydrates for daily maintenance. So, your body will begin to burn stored carbohydrates (glycogen) for energy. When this process happens, water is release, thus the weight you lose is really only water weight.
Most of these diets also restrict your daily calorie intake to around 1000-1400 calories per day. This type of restriction slows the metabolism down. And once normal eating habits are restored, your body is use to the 1000 calorie requirement, so when you start eating 1800-2400 calories a day, you start to gain weight, usually MORE!
9. DARK BREAD IS BETTER FOR YOU THAN WHITE BREAD/ BROWN EGGS ARE HEALTHIER THAN WHITE
Don’t let the color of the bread dictate if the bread is nutritious or not. Wheat bread is not WHOLE wheat bread. Wheat bread will have enriched wheat flour, which is a fancy way to say white flour. Plus if you read further down the ingredients, you will find some type of food coloring to make it brown. The first ingredient in WHOLE wheat bread (or other grains) should say 100% whole wheat grain.
Again, don’t be fooled by the color, brown eggs and white eggs have the same taste and nutritional content. The color difference comes from the breed of hen.
10. EXTRA PROTEIN BUILDS MUSCLE
You heard it all before, if you want to add muscle you have to eat a lot of protein like the body builders. To add muscle you need three components… 1.adequate calories 2. a good intake of protein and 3. a good strength training program.
Eating protein after strength training along with some carbohydrates has been proven to build muscle.
I hope we have squashed some of the top nutritional myths for you. Understanding the truth will make your food choices easier. Good nutrition is about 75% responsible for how your body looks, feels and performs. If you need more nutritional guidance, please talk with one of our trained professionals, about how you can start looking and feeling better today!
www.oxygenandiron.com/services
804-423-1375 studio
You are what you eat,
Linda and Rachel
Wednesday, August 12, 2009
Prograde Nutrition 'Lazy Days of Summer' SALE
Well, the guys over at Prograde Nutrition have done it again.
This time they're giving you every incentive to beat the Lazy Days of Summer and make sure you don't skip your workouts.They're put their research based Prograde Workout recovery shake on sale! It's 10% off all this week. Now, the really cool thing about his product is all the science behind it. Most people just don't realize how important pre and post-workout nutrition is. (Just in time for our new Boot Camp session). Take a second out of your day to watch this very brief video on the subject. It will really open your eyes. You will probably be shocked as to how you've been missing out on the chance to get faster results from your exercise efforts. Oh, and on this page you will also find all the details on how to save 10% off Prograde Workout. http://oxygenironworks.getprograde.com/specials But hurry, because Prograde's Lazy Days of Summer Sale ends this Friday, August 14th at 11:59pm EST.
Yours in health,
Linda and Rachel
- I forgot to mention, Prograde Workout is not only science based and super-effective, but it's also delicious. We will be taste testing Prograde products next week for our 1 year anniversary! Again, find out for yourself here: http://oxygenironworks.getprograde.com/specials
This time they're giving you every incentive to beat the Lazy Days of Summer and make sure you don't skip your workouts.They're put their research based Prograde Workout recovery shake on sale! It's 10% off all this week. Now, the really cool thing about his product is all the science behind it. Most people just don't realize how important pre and post-workout nutrition is. (Just in time for our new Boot Camp session). Take a second out of your day to watch this very brief video on the subject. It will really open your eyes. You will probably be shocked as to how you've been missing out on the chance to get faster results from your exercise efforts. Oh, and on this page you will also find all the details on how to save 10% off Prograde Workout. http://oxygenironworks.getprograde.com/specials But hurry, because Prograde's Lazy Days of Summer Sale ends this Friday, August 14th at 11:59pm EST.
Yours in health,
Linda and Rachel
- I forgot to mention, Prograde Workout is not only science based and super-effective, but it's also delicious. We will be taste testing Prograde products next week for our 1 year anniversary! Again, find out for yourself here: http://oxygenironworks.getprograde.com/specials
Sunday, August 9, 2009
Golf Conditioning
This week the PGA goes to my home state of Minnesota for the 91st PGA Championships.
Watch Tiger and last year's winner Padraig Harrington, tear up Hazeltine National Golf Club in Chaska, Minnesota, just a few miles from my old stomping grounds! In honor of Minnesota hosting this prestigious tournament, I have put together a quick golf conditioning video for all you golfers out there!
Gain more distance on your drive, while decreasing your chance of a season ending injury. Perform 10 reps of each exercise for 2-4 sets. Remember to always warm up before starting your workout and cooldown with some easy static stretching.
Drive for show, putt for dough!
Hit'em straight out there!
Linda
Watch Tiger and last year's winner Padraig Harrington, tear up Hazeltine National Golf Club in Chaska, Minnesota, just a few miles from my old stomping grounds! In honor of Minnesota hosting this prestigious tournament, I have put together a quick golf conditioning video for all you golfers out there!
Gain more distance on your drive, while decreasing your chance of a season ending injury. Perform 10 reps of each exercise for 2-4 sets. Remember to always warm up before starting your workout and cooldown with some easy static stretching.
Drive for show, putt for dough!
Hit'em straight out there!
Linda
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