W.O.W. Week 2 – RawFitnessChallenge!

Time for a new W.O.W. (workout of the week)!
This week we will be doing a ‘Time & Rep Challenge’. Again, focus on form first, endurance & strength will follow as you improve in fitness. You will perform the below exercises in a circuit fashion, perform the given # of reps for each move, then move onto the next move until you finish the whole circuit. Then do a 2nd and/or 3rd round. Your goal is to see how many rounds you can complete in 30 – 45 minutes. You choose the how long you want to push yourself for. If you’re a beginner, aim for 20-30 minutes. If you’re advanced, go for the whole 45 minutes. Or you can even up the intensity and just do 30 minutes! It’s up to you and your goals!

‘Time & Rep Challenge’: Warm up for 5 – 10 minutes.

1. Split Squats 30R/Leg
2. Pike Press 30R
3. Donkey Kicks 50R/Leg
4. Dips (Off chair, Dip station, 1-Leg, you choose) 40R
5. 1-Leg Deadlifts 20R/Leg
6. Reptile Push Up 10R
7. Plie Squat Pulse 40R
8. Bicycle 30R (2 twists = 1Rep)
9. Double Straight Leg Circles 10R/Way (Lie w/back on ground for beginners)
10. Toe Touches 30R

Cardio: Do 10-20 minutes of high intensity intervals on treadmill, elliptical, arc trainer, outdoor jog, bicycle, spin bike, etc.

• Do 30 seconds at a 6-out-of-10 exertion level. (Active Recovery Interval)
• Do 30 seconds at a 8/9-out-of-10 exertion level. (Effort Interval)
• Alternate between these two exertion levels for 10-20 minutes.

Cool Down and pat yourself on the back! Good Work!

Click on the exercise to be taken to a youtube video showing the exercise move if you aren’t familiar with what the exercise is. Make sure to have a nice big bottle of water nearby and write down how many reps, the weight you use, and how many rounds you get done. Then post your results on our 30 Day RawFitnessChallenge Facebook Page! Keep a journal of your workout results so you can track your progress!

M.O.W. (Meal of the Week): Perfect light meal that you can cook up on the grill! Sweet potato rounds are my ‘go-to’ when I’m hitting up a cookout. Everyone is throwing on their greasy, artery clogging burgers and hot dogs…meanwhile my sweet potato rounds are grillin’ up and are absolutely satisfying and tasty! Serve w/a side of raw vegan zucchini pasta that you can make ahead of time and bring with you to your cookouts. All the other guests will be jealous of your yummy plate of food!

Raw Vegan Zucchini Pasta

Grilled Sweet Potato Rounds

 

 

 

 

 

Disclaimer: I am not a nutritionist or a doctor. What I write in my blogposts is simply information that I have gathered over the years from reading and researching several health related topics from credible resources as well as personal experiences. I urge you to consult with a physician before changing your diet. The purpose of my blogposts are to share my experiences and fitness knowledge with everyone I possibly can to help others in their journey to improve their state of well-being.

Cream of Celery Soup

Cream of Celery Soup:

1. Whole head of celery
2. Nayonaise w/mustard (to taste)
3. Green Onions (one stalk)
4. Olive oil (2 tbsp)
5. Water (slowly add as blending to bring to right consistency)
6. Sea salt (a few dashes)
7. Heaping tsp of sweet white miso
8. For creamy: add avocado, zucchini or cauliflower
9. For a kick: add cayenne pepper
10. Blend in blender and garnish with cilantro

This was the first course from my 5 Course Vegan Dinner post. Experiment with this one, as I’m going to try all different variations! Enjoy!

Bring it ON Intestinal Flora, the Good the Bad & the FUGLY…

What is intestinal flora?

How is intestinal flora linked to weight gain?

What can I do to improve my health in this area and in turn possibly shed some weight?

“Good VS. Bad Bacteria”

The Good, the Bad, and the Ugly side effects…

1. Intestinal Flora: Think Activia & Jamie Lee Curtis….The bacteria in your “gut”. Microorganisms that assist in many key functions within your body; assist in the metabolism of food (breakdown of food), immune system functions, producing vitamins, preventing growth of harmful pathogens, and producing hormones that affect the way humans store fat. Some may be capable of causing disease or increasing risk of cancer. Etc., etc., etc…
2. Good V. Bad Bacteria
   • “Beneficial bacteria in your intestines make up 80% of your immune system!”
   • “Good Bacteria’s key role is the breakdown/metabolizing of food. The more thoroughly your food is broken down that’s usable by your body, the less excess wastes, toxins, and fat you’ll accumulate.
   • Foods to Avoid: Typical junk foods, refined carbs, soda, foods that are nutrient deficient, “are a feast for the harmful bacteria in your gut.”
   • Without Good Bacteria: “Your body doesn’t metabolize foods correctly, retains more calories, and becomes more toxic.”
3. You may ask…I have been watching what I eat, counting calories, so why am I not losing weight!!!???
   • It’s probably your GUT! If your body has high levels of bad bacteria, you probably are not going to be able to drop those pounds…sorry!
   • How can I fix this? Avoid the foods I mentioned above and take a high quality probiotic! (With your daily multivitamin and mineral)
   • Taking a probiotic supplement can also help alleviate gas, constipation, bloating, allergies, and even helps asthma sufferers.
4. Products listed below can aid in destroying your good bacteria (Avoid These):

Foods with traces of fertilizers or pesticides found in/on them (Organic=no fertilizers/pesticides)

Food injected with Hormones or antibiotics (meats, eggs, dairy…again Organic=no hormones/antibiotics)

Medications/Antibiotics

Alcohol

Foods containing high fructose corn syrup (SODA, a lot of products that have this…and I mean A LOT!)

Foods containing additives (unnatural sources, if there is a lot of ingredients on the list that sound scientific it is probably good to stay away from it)

Foods containing unnatural preservatives

Foods containing nitrates (hot dogs, bacon, deli meats)

Please, start becoming conscious of what you eat. Foods that are natural, organic and healthy for you and the environment are what you should try to fill your refrigerator and kitchen pantry with, remember you are what you eat. So, I guess I’m a giant cup of organic spinach!

RECIPES:

“Sweet Peach Raw Smoothie with a Kick”: (serves 1)

• Frozen Organic Peaches (1 cup)
• Frozen Organic Mango, Strawberries OR Blueberries (1/2 cup)
• ½ Giant Organic Banana
• ¼ cup of almonds or cashews
• 2 splashes of almondmilk
• 3 pinches of Cinnamon
• Fresh mint leaves

Put all ingredients into your blender, blend until pureed well. Enjoy!!

It can be really useful to get help with designing an exercise program to assist you in achieving your fitness goals. Hiring a fitness trainer is a great way to get on the right track. As an expert I understand how to help you modify your exercise routine and diet to suit your goals.

Visit my website, Raw Fitness, to see more about Personal Training. I do ‘Skype’ too! 😉

Health & Happiness,

Nat

There is an endless amount of information I have about this topic, I will try to fit in the most important facts. Email me if you have questions.

Let me just start by saying, I am not a nutritionist or a doctor. What I write in my weekly bulletins is simply information that I have gathered over the years from reading and researching several health related topics from credible resources as well as personal experiences. I urge you to consult with a physician before changing your diet. The purpose of my weekly bulletin is to share my experiences and fitness knowledge with everyone I possibly can to help others in their journey to improve their state of well-being.