This workout sure to promote fat loss, muscle gain and major endurance. 

Leg press - 10 reps (quads, glutes, calves and lower back)

Chinups/Pull ups - 10 reps (lats/back and biceps)

Walking lunges -10 reps (quads, glutes/butt and abs)

Bench press – 10 reps (chest and triceps)

Leg curls 10 reps (hamstrings/back of the legs)

Should press 10 reps (shoulders)

Standing calves 15 reps (calves)

Note:

• Warm up, 10 - 15 mins walk/run on at treadmill/stationary bicycle before commencing routine
• Stretch all major muscle groups
• 3-4 cycles with no rest between exercises.
• Rest at the end of each cycle for 40 seconds.
• Cool down, 5 mins walk on at treadmill/stationary bicycle
• Stretch all major muscle groups 

This workout together with some abdominal work can be done on Mon, Wed and Fri, added to light cardio sessions 30-45 mins on Tue and Thu for best results. This type of workout helps to reduce overall body fat extremely fast, within a 6 weeks period, which is great for those with weight loss goals of just want to get leaner. This can be done without cardio days. Adding heavier weights with low repetitions will help for mass building and moderate weights with high repetition for reducing weight.

Eat, Drink, and Still Shrink

The rush of the holidays has ended, yet there are more parties around the bend, first up... Super Bowl! Then onto Valentines Day, St. Patrick's Day, and the list goes on. Try these strategies to allow yourself to eat, drink, and still shrink!

• Snack first: Going to a party hungry can wind up being a recipe for disaster, before heading out, grab a quick snack. Aim for about 200 calories or less. Quick ideas: a cup of low fat Greek yogurt, an apple and piece of 50% reduced fat cheddar cheese, or a fruit and nut bar.
  



• Game Plan: Upon arriving at the party, check out the food line-up and create a game plan. Where do you want to spend your calories? If you're a sweet lover, take it easy on the appetizers and save some wiggle room to enjoy a dessert or two!




• Balance: If you're planning the party when preparing your menu, think about balance. A mix of splurge items with plenty of lighter options too like: fruit kabobs, hummus and fresh vegetables, a roasted vegetable platter, or mini cups of trail mix.




• Water: After each alcohol containing drink, have a glass of water. This will help to keep you hydrated and lessen the number of drinks you have. Or better yet, volunteer to be the designated driver!

The Benefits of Juicers

Though I recommend blenders for starting out in raw food because it is easier and more convenient, virtually all long-term, serious raw foodists use juicers as well. As your diet becomes more and more raw-food based, you will need more and more sources of densely packed nutrition because your body will start to assimilate more nutrition from a smaller volume of food. To support this you need to periodically enjoy fresh raw juices both just for fun as well as for the occasional cleanse or detox.
Fresh juices are the fastest shortcut to dense, easily absorbed nutrition. Fresh, raw juice gives you all the nutrients without requiring work by the digestive system, ideal for cleanses or detox as well as for people who have digestion problems and who need to heal themselves before they can properly absorb nutrients from raw foods. Though the fiber in smoothies helps “sweep” the colon, juice is also a great way to cleanse other systems in your body while giving the digestive system a rest.

Juice is ideal for cleansing, detoxifying and healing. I have seen numerous people heal all kinds of chronic health problems by following a supervised juice fast or juice feast. The idea is to drink only fresh, organic raw juice for a period of time, allowing your digestive system to take a break while your excretory system can work on deeper detoxifying.  When your body is eating cooked food you are consuming toxins faster than you can eliminate them so they build up in your tissues, eventually causing health problems and disease. But if you stop consuming new toxins and let your digestive system rest, your excretory or elimination systems no longer have to deal with incoming toxins and start working on eliminating older, built-up toxins in your tissues.

Juice vegetables but consume fruits whole or avoid them altogether. Fruits need all their original fiber in order to slow down the absorption of sugar in your blood. Most vegetables contain less sugar and therefore don’t need as much fiber to slow down absorption (with the exception of carrots and beets).

Juicing gives you a quick burst of energy since it takes so little time for your body to absorb the dense nutrition in juice.
Whenever you are juicing for more than a day it is a good idea to help your system detoxify all the toxins your excretory system will be flushing from your body. For that, always drink plenty of pure water. Also, since there is little or nothing passing through a major excretory organ – the colon – you should help flush the toxins that are usually removed by the colon using enemas or colonics.

Cleaning a juicer is a bit more work than cleaning a blender. Personally, I don’t think the time difference is significant – a matter of a handful of minutes.

Juices are less satisfying than smoothies. With a smoothie you can feel like you just had a regular meal afterwards. After a juice, since there is no fiber, you usually don’t feel as satisfied. However, that feeling of satisfaction is a bit of “programming” based on old habits – not on what your body actually needs nutritionally. I have found that I quickly get used to juicing even during a juice fast. When fasting I always drink plenty of water, which helps make me feel more satisfied (of course, I drink high pH alkaline mineral water from my water ionizer). I also carry a thermos filled with fresh juice that I can sip on throughout the day during fasts just in case I do getting a little overwhelmed by hunger.

A juicer lets you juice almost anything. You might never put beets, carrots or ginger in one of your smoothies, but you can juice them easily. Dark leafy green like kale are easier to drink in juice, but even in a green smoothie you can only add one or two large leaves of kale without messing up the taste.rawfoodlife

Why eat meat when you can eat mushrooms.

Spicy mushrooms on top white rice

Ingredients:

1 Pack Mushrooms

1 Carrots

½ Medium Onions

2 Tsp Chopped Garlic

1 Tsp Turmeric

Add To Taste:

Chili powder

White pepper

Parsley

Cayenne pepper

Salt

2 Cups White/Brown Rice.

All under 20 mins, healthy, quick, easy and great tasting meal.

Dinner was real good tonight, thank you God. 
Recipe 

Plum Betty recipes cure for cancer

Fighting and healing cancer with fruit Plum Betty the juices of the fruit in this plum betty, chopped walnuts add a crunchy touch mixed in with the bread. Pecans or almonds are also tasty options. soymilk
Ingredients
Filling
6 cups sliced ripe but firm plums (1/2-inch slices), peeled if desired, or 6 cups pitted sour cherries, fresh or frozen
1/3 cup packed light brown sugar
1 tablespoon orange juice
Topping
2 cups whole-grain fresh breadcrumbs (see Tip)
1/4 cup packed light brown sugar
1 teaspoon ground cinnamon
1/2 cup chopped walnuts
2 tablespoons butter, melted

Preparation
Preheat oven to 350°F. Coat a 9-inch shallow glass or ceramic baking dish with cooking spray.
To prepare filling: Toss plums (or cherries) with 1/3 cup brown sugar and orange juice in a medium bowl. (If using frozen fruit, let stand for about 30 minutes, stirring occasionally, to thaw the fruit before transferring to the baking dish.)
To prepare topping: Toss breadcrumbs, 1/4 cup brown sugar and cinnamon in a bowl until blended.
Sprinkle 1/2 cup of the topping in the bottom of the prepared baking dish. Top with half of the fruit. Sprinkle 1/2 cup of the topping over the fruit, then top with the remaining fruit. Bake for 30 minutes.
Meanwhile, toss the remaining topping with walnuts and butter until combined. After 30 minutes, remove the betty from the oven and sprinkle the breadcrumb-walnut mixture on top. Return to the oven and bake until the fruit is bubbly and the crumbs are browned, 30 to 40 minutes more. Let cool for about 20 minutes before serving.
Tips & Notes
Make Ahead Tip: Store the topping (Step 3) in an airtight container for up to 3 days.
Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh breadcrumbs.
Nutrition
Per serving:  301 calories;  11 g fat (  3 g sat ,  2 g mono );  10 mg cholesterol;  49 g carbohydrates; 22 g added sugars; 5 g protein; 4 g fiber; 89 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (29% daily value).
Carbohydrate Servings: 3
Exchanges: 1/2 starch, 1 fruit, 1 carbohydrate (other), 2
fateatingwell. Nutrition and List_of_nutrition_guides

5 Reasons Your Running Training is Stale

Can't go that extra mile or shed those extra seconds? Here's what's holding you back and how to fix it.

Beating running distances and times, like anything else, requires practice, patience and commitment. As much as you're dedicated to your routine and determined to push yourself to new limits, getting stuck on a runner's plateau is a common occurrence. We've asked endurance sport coach, professional triathlete, elite runner and NASM certified personal trainer Jim Lubinski what things hold runners up in the pursuit of gold, and what you can do to power through these snags.

Being a Baby

When stuck in a running plateau, sometimes you need to keep chugging along through the brutal times. "It is natural for us to tire as a workout progresses, but if you can adapt to running hard on fatigued legs, you will be much stronger and faster on fresh legs. The only way you make gains is to push yourself out of a level you believe is your maximum effort, " Lubinski says. If you're comfortable all the time, then you're not pushing hard enough.

Training Advice - Break up your typical run distance into separate sets and take two-minute breaks in between them. This will allow you to recover, gain composure and mentally prepare yourself to put your head down and go for more distance or speed. "Train your body to get there," Lubinski advises.

Too Much Booze and Junk Food

Junk food and alcohol will absolutely wreak havoc on your progress. "Every extra pound on your body is an extra pound you have to carry around while running. Imagine if you had to run a 10K with a five-pound weight wrapped around your body," Lubinski explains.

Training Advice - If you're serious about busting through a previous personal best, Lubinski advises getting your priorities in order. "If you can cut down on the excess junk in your diet, you will lose weight, which will bring your running times down."

Avoiding the Weight Room

Think runners don't need to hit the weight room? Think again. "I'm not saying that you should go into the gym and start bench pressing 350 pounds. But you need to hit the gym and perform exercises that will benefit a runner," Lubinski says. Specific weight training exercises are what opens up a runner's stride and builds running strength, resulting in faster times.

Training Advice - Get into the gym and hit the weights one to two days per week. Lubinski recommends: hip openers, a variety of glute strengthening exercises and core stabilization movements.

Sticking to the Same Routine

Running the same route, day in and day out, or spending all of your time on pavement is bound to get mundane and limiting. Fitness trails are ideal environments to change things up. "Trails test your stability from your ankles to your knees and hips. The instability of the paths will force you to be a stronger runner," Lubinski says.

Training Advice - Lubinski recommends allocating a couple days per week to training on trails. "By becoming a strong trail runner, you will be that much faster when you hit the road. The muscles engaged through the ups and downs of a trail will make the road feel like a dream."

Keeping Pace With a Running Partner

A running partner could be the best workout tool, but if you're not progressing, it's time to reassess your working relationship. If you're the one always pushing your friend, don't expect to make any progress.

Training Advice - Surround yourself with better athletes, immediately. "Faster runners help you get to another gear, so find someone faster to help you or seek out a running group that has all ability levels," Lubinski recommends.

Article by Men's Fitness, follow link for more information: http://www.mensfitness.com/training/lose-weight/5-reasons-your-running-training-is-stale

6 Foods You Should Eat Every Day

Spinach

It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

Substitutes: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

Tomatoes

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.

Yogurt

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast--or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Carrots

Most red, yellow, or orange vege- tables and fruits are spiked with carotenoids--fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis--but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

Oats

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad > Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in 2 cups of water. Let cool. In a large bowl, toss it with 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts, and 1 cup plain fat-free yogurt.

Black Beans

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.


Nutrition made simple.

Recipe