Riding a Bike Can Help You Hit Your Goals

Riding a Bike Can Help You Hit Your Goals! Cycling can be a big benefit when it comes to chiseling your legs and firming your glutes. Cycling is one of the best ways to burn calories, and burn them rather quickly. There are so many benefits that cycling can bring to your body and brain, which is what is important to truly having a healthy lifestyle. True health is having a healthy body and being healthy mentally and emotionally.

So strap on your helmet and pull on your padded bike shorts so Riding a Bike Can Help You Hit Your Goals!

Riding a Bike Can Help You Hit Your Goals

When we talk about riding a bike, we are talking about getting outside. Getting back in the saddle, and pushing yourself out on the road. Yes, bike classes are great but you don’t burn as many calories as you could. Why not put on your headphones and get your music is cranking and hit the same RPE (rate of perceived exertion) in the great outdoors. You will burn more calories, get some good vitamin D, and fresh air.

Research has also shown people are more apt to add and keep cycling in their fitness regimen than indoor cycling. They believe this is due to the cooling effects of wind, the fact you can choose to coast back down a hill after climbing one, and that we are simply being distracted by the sights of being outdoors.

Whether you decide to ride on a trail or the open road biking is something you will want to add to your fitness regimen. Besides hitting your fitness goals, there are many other benefits cycling has on your body.

Increased Bone Density: Running has been touted as a bone-building cardio workout due to the impact your body has on the pavement. But recent research has shown that mountain biking also aids in building a stronger skeleton. The European Journal of Sport Science found that mountain bikers had stronger, larger, and denser radial bones than both road bikers and non-cyclists. Scientists believe the differences in terrain and the constant need for self-stabilization is what leads to this improved bone density.

Greater Flexibility: Flexibility isn’t something that one would think would be a benefit of Cycling, but riding on two wheels may help to lengthen your hamstrings (muscles on the back of the upper legs). The forward position that one has when riding stretches the back of the legs. In fact, a recent study in the International Journal of Sports Medicine found that road cyclists did better in the sit and reach flexibility test non-cyclists.

Unlock Mental Brain Power: Cycling may help you unlock your mental superpowers. A recent Scandinavian Research Study, found that kids who biked to school had an easier time doing math and other analytical thinking. It was also found that those who cycled for 30 minutes or more had more saturation of the pre-frontal cortex with oxygen, which improved cognitive performance and quicker brain function.

Lower Your BMI: Most exercise can be effective for weight loss, but cycling 5-6 rides per week with purpose can really enhance your progress. With purpose means you are riding at 13 mph or faster for a minimum of 30 minutes. One way to add cycling with a purpose could be commuting to work, as this is an easy way to build exercise into your day.

Riding a Bike Can Help You Hit Your Goals

Of course adding biking isn’t going to automatically change your ability to hit your goals. One of the most important concepts for weight loss and maintenance is sustaining a behavioral change (New Habit). Reverting to old behaviors brings back the weight. If you add cycling or any other fitness concept to your daily life it needs to be a life habit and behavioral change that you keep as a part of your healthy lifestyle.

Riding a Bike Can Help You Hit Hour Goals, and might inspire you to spend more time exercising overall. So put on your helmet and bike shorts, and hop on the saddle!

http://www.fitsolutionsblog.com/riding-a-bike-can-help-you-hit-your-goals/#!35

Tips for Sustainable Fat Loss

It is time to give up the fads and gimmicks. True sustainable fat loss and body weight maintenance comes from making changes toward a healthy lifestyle that one can sustain for life. That is why it is called a healthy lifestyle. Fads and gimmicks cannot be sustained for long periods of time and will only bring short lived results. Jump off the gimmick band wagon and commit to these Tips for Sustainable Fat Loss.

Tips for Sustainable Fat Loss

Implementing these Tips for Sustainable Fat Loss will help you make your journey achievable. With that said you must keep in mind that fat loss and weight loss is not an end results. Once the fat loss and weight loss is achieved the journey shifts to maintenance. That is why it is import to implement sustainable principles so it becomes a part of life… A healthy lifestyle. ANYONE can achieve their health when these tip are incorporated into a healthy lifestyle.

Tips for Sustainable Fat Loss

1. Protein at Every Meal and Snack: If you want to get off high and low energy roller coaster, include a minimum of 10 grams of protein at every meal and snack. Protein helps stabilize the Glycemic index of other foods and stabilize your blood sugar levels. It does this by slowing the process of the other foods which in turn helps to moderate swings in blood sugar because the body is processing the foods at more even level as it absorbs the nutrients.

This is one of the reasons why Shakeology makes such a great snack. It provides the perfect balance of proteins with whole food nutrients. Therefore, you have less cravings for caffeine and sugar after an hour past your snack. It is the perfect blend for keeping your body from energy crashes or triggering temptations.

2. Add Healthy Fats: Fat does NOT make you fat. Contrary to what people have been led to believe from the food industry, fats are good when they are healthy fats.

In fact, studies prove that increasing the ‘right’ type of fats will aid in fat loss. Healthy fats include coconut oil, olive oil, avocados or avocado oil, flax seed oils, and oils from certain fish, just to name a few. These fats have also been found to help lower the possibility for stroke and heart disease.

Vegetable oils and fat, hydrogenated oils and fats, and other forms of trans fats will increase inflammation in the body, and have been linked to a variety of health issues.

3. Reduce and/or Eliminate Sugar: Processed sugars, artificial sugars, and added sugars cause inflammation, which can lead to achy joints and lethargy. Eat sugar triggers the brain in many negative ways and increases the craving for more of it.

Reducing or eliminating processed and excess sugar will help the body feel better, make it easier to maintain weight, and allow it to shed excess fat easier. Start by reading labels. Every 4 grams of sugar is equal to 1 teaspoon. Work at staying below 60 grams per day. Even better below 50 grams.
Stay away from refined and processed sugars. Stay away from artificial sugars and sweeteners. These should be out of your diet completely. If there is need for sugars or sweeteners your best choices are organic raw honey, agave, and/or maple syrup. Again use in moderation.

4. Be Hydrated with Water: Before eating anything meal or snack drink and 8-ounce glass of water. Especially do this if feeling hungry and it’s not necessarily time to have a snack. Often times people are actually thirsty and not hungry. Adequate hydration is a key component to fat loss.

Hydrate with WATER!

Eliminate all sugar laden drinks such as fruit juices, soda, and even diet soda. Fruit juice has no fiber and all of the sugar. Soda is nothing but sugar water, and diet soda is full of artificial sweeteners that do nothing but wreak havoc on the body at it attempt so process the chemicals. So all these drinks do is cause inflammation, bloating, fat gain, and overall weight gain.

5. Eat Carbs!
Carbs are NOT the devil. Your body and brain needs carbohydrates to function properly on a daily basis. The Go-To carbohydrates should 4-6 servings of vegetables and 1-2 servings of fruit daily depending on thebalance portion nutrition plan that best suits your goals and needs.

Starch/grain carbs are also important but need to be chosen from complex low glycemic options such as quinoa, lentils, beans, sweet potatoes and brown rice. Yes, bread can also be consumed but should be sprouted grain bread and in moderation.

6. Hunger or Habit: Get in touch with your body and your appetite. Paying attention to your body, and what is going on around you can help to really determine if its hunger or if its fueled by emotion, habit, social pressure or boredom.

Eating while doing other things like driving or watching TV is a recipe for overeating. Being mindful of what your body needs and what you are doing is important. It is important to the body and digestion to taste every bite and slow down. This not only helps the body but allows you to enjoy the food more and eat less.

7. Never Be Starving and Never Be Stuffed: Avoid energy crashes and over eating! Eat a little before you get too hungry and stop eating before you get full. It takes up to 20 minutes for your belly to tell your brain that it is full. This is why it is so important to eat slow!

Don’t allow yourself to get to starving. This means your blood sugar is already dropping and triggering the brain I need it now or else. Which in turn creates the overeating madness as the brain is triggering fast trying to get the message of full. So you end up over eating.

That’s it! Consistency in the application of these Tips for Sustainable Fat Loss will help you drop weight.

http://www.fitsolutionsblog.com/tips-for-sustainable-fat-loss/#!35

Chicken and Cauliflower Fried Rice

[Fast Eddie's Healthier Food Option]

This Chicken and Cauliflower Fried Rice knocks it out of the park. A healthier and just as tasty version of the regular Chicken Fried Rice.

Chicken and Cauliflower Fried Rice

Chicken & Cauliflower Fried Rice (Serves 4)
4 cups shredded cauliflower
1 Tbsp coconut oil
4 large eggs (slightly beaten)
1 clove garlic (minced)
4-5 Tbsp Braggs Amino Acid (plus more for taste)
6 oz pre-cooked/grilled chicken breast (diced)
1 cup frozen peas (thawed)*
2 medium carrots peeled/diced & steamed*
*(or use frozen thawed carrots or combination peas/carrots)
4 scallions thinly sliced (green parts only)

Chicken and Cauliflower Fried Rice

Preparation:
Combine garlic and amino acids in a small bowl and mix well (set aside)

Heat skillet or Wok on Med/ high then add coconut oil. Add cauliflower and cook 2-4 minutes. Make a well in the center of the pan and add the beaten eggs (stir frequently until eggs begin to set). Mix eggs into cauliflower.

Add amino acids and garlic to cooked cauliflower and egg mixture.

Add chicken, peas, carrots and scallions to pan and stir until heated through. (approximately 2 minutes).

When the Chicken and Cauliflower Fried Rice is done, it can be divided into 4 serving. It refrigerates and freezes well. When serving garnish with additional scallions, and add additional Braggs Amino Acids to desired taste.

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Get Stronger Legs

Get Stronger Legs

Your legs are used daily for life and every activity. They are what keep you going when you run, walk, cycle, climb, and live life. If you have weak leg muscles, you are more prone to skeletomuscular and joint injuries. Which is why strengthen your legs is very important. To Get Stronger Legs you need to incorporate exercises that are the most effective in achieving balanced muscles throughout the leg.

The legs are made up of a few muscles groups. You have your Hamstrings which is the muscles on the back side of the upper leg, your Quadriceps which are the muscles on the front of the upper leg, your lower legs which incorporate many muscles but the main being the calf known as the Gastrocnemius. Your glutes also play a role and must be balanced and strong.

Get Stronger Legs

To obtain balance throughout the leg, in each muscle group and Get Stronger Legs in general you need to utilize the most effective exercises. Using these exercises with and without weights as well in a plyometric movement will get the balance needed to be your strongest.

1. Lunges: Lunges are tied with Squats for “most effective leg exercise.” Lunges engage the quads, the glutes, the hamstrings, the hips, and even the calves. A properly performed Lunge will target all of your lower body muscles, and with the right weight and volume, serious improvements can be made in leg strength. Plus, there are many variations. You can alternate stepping forward, or alternate stepping backward, you can step forward or backward on just one side for the repetitions, or step out and pulse up and down. All of these styles will do the job and do it well.

2. Squats: Squats are so much more than just an exercise to improve power. Squats target all of the lower body muscles, encouraging even muscular development and improved overall strength. Depending on one’s weak areas (knees, back, hips, etc.), you can adjust the type and style of Squat to specifically hit the areas of the lower body that have specific weaknesses in the muscle.

3. Bulgarian Split Squat: Bulgarian Split Squats are perfect for working on the back leg. It is a very efficient exercise for building that strength. It really is a “Lunge on steroids”. The rear foot is placed on an elevated surface (bench or platform) which places most of the tension on the foreleg, however the hamstrings and quads of both legs have to work overtime too lower and raise the body from this position leading to some serious hamstring muscle development.

4. Sumo Squats: This squat starts with a wider than hip width stance and toes pointed out to a 45-degree angle. This movement places most of the emphasis on the inner quads and adductors, as well as hitting the glute medius and minimus. This is a great one to add to your leg workout to focus on those inner thighs which many people neglect.

5. Romanian Deadlift: The Romanian Deadlift focuses mostly on the hamstrings, but only if done properly. This exercise can also be one that can cause low back issues when done improperly. So you must be well versed in proper form before attempting this exercise with any weight. When properly executed the deadlift hits the hamstrings and calves, as well as the glutes. With the proper form you are using the low back but in a positive way and without it carrying the load that should be on the hamstrings. Definitely an exercise you want to have in your toolbox.

6. Side Lunges: For a side lunge you want to step out laterally to one side or alternate. Either way it is very important to keep the one leg and foot stationary while the other steps out. When you step out you want the toe to point in the direction you are stepping. Once out in the lunge you make sure the other leg is straight and then push back out of the lunge. This motion of stepping out and pushing back with a force works the abductors, adductors, calves and glutes. Plus, you have the benefit of working with opening your hips range of motion and keeping it more flexible. It is recommended to start without weight until you get the proper form of your side lunge perfected.

7. Calf Raises: Calf raises can be done standing, seated, off the ledge of a box or calve raise block. Either way this is the great exercise for hitting those calves and shins. When doing a calf raise you want to make sure that your ankles are not rolling out or in. So your focus should be straight up and down. This will not only strengthen the calf and shin muscles but all the small tiny muscles within the ankle, which will improve ankle support and help ward off ankle rolls and other injuries.

8. Wall Sits: Wall Sits are basically an isometric squat with your back against a wall. Isometric means there is no movement throughout the exercise. It is about holding the position, and letting the leg muscles get fatigued and tremble as they are engaged for 30 to 60 seconds. This is one of the best lower body exercises to enhance muscular endurance, as well as improving leg strength.

Get Stronger Legs

There are a lot of other very useful lower body exercises that can also be used to Get Stronger Legs, but these are the very best of the best! With these eight exercises, your legs be stronger and balanced in no time.

http://www.fitsolutionsblog.com/get-stronger-legs/#!35

Don’t Cut Yourself Short!

Don’t Cut Yourself Short!

Cutting Yourself Short is cheating yourself in health and wealth. Why do you do this? Have you asked yourself?

It is time for YOU to stop cheating yourself. Don’t Cut Yourself Short! Stop cheating, and start creating true health and wealth in your life. Your Health is your Wealth! If you cheat your health, you are cheating your life. Take a look around and I am sure there are other areas that you are selling yourself short.

When we have good health both mentally and physically it will carry over into all aspects of your life.

Of course most people will tell you the answer is simple…”Stop ending sets and workouts early.” Of course we know that you can say that, but most won’t put it into action. So how do we change and execute?

Don’t Cut Yourself Short!

Let’s start with something simple. How about you think about why you decided to do the workout in the first place. What is your reason? Some people may want to be able to play with their children, look better in public, feel better in their own skin, or complete a half-marathon or other event, but what is YOUR reason? Let me repeat myself…WHAT IS YOUR REASON? Don’t just read on…Seriously, What is YOUR Reason? Write it down. Think about it. Own it!

Now that you have given it some thought and you have shifted your thoughts to WHY you first decided to do the workout, you need to focus on another part of the process of change. This part is Dedication. No I am not simply talking about just being dedicated to your workout. I am talking about creating a dedication that can help you create success within your workout. Yes dedicate yourself, but why not dedicate your workouts to an important person in your life? This way if you fail to succeed in your workouts, you are ‘failing’ your dedicated person.

These are only a few tips, but they can really help keep you honest DURING your workout. If you read this far, chances are you have struggled with finishing each set fully, each workout completely, or completing an exercise plan in the past. Choose you and Don’t Cut Yourself Short!

You hear about being consistency equals results. Well that is completely true! If you need a bit more accountability to help you stop the habit of cutting yourself short, and to keep motivated create a FREE Account, and I will be your coach!

http://bit.ly/simplesteps57

Pasta with Spicy Butternut Chicken Sausage Sauce and Baby Spinach

When planning out healthy meals that will taste good and be fun for the whole family you definitely need to try this Pasta with Spicy Butternut Chicken Sausage Sauce with Baby Spinach.  Not only does it make a great dinner, but it also gets you two servings of vegetables, a lean protein and healthy fats.

Pasta with Spicy Butternut Chicken Sausage Sauce and Baby Spinach

Ingredients:
11 oz Ground Spicy Chicken Italian Sausage
1 lb Butternut squash, peeled and diced
1 tbsp Coconut oil
10 oz Quinoa pasta, or pasta of your choice
1/4 cup Shallots, minced
3 cloves Garlic, minced
2 cups Baby spinach, roughly chopped
1-2 cups Chopped Tomatoes
2 tbsp Fresh shaved Parmesan cheese
4 Sage leaves, sliced thin
Kosher salt and freshly ground black pepper, to taste

http://bit.ly/2axMaBj

Directions:

• Bring a large pot of salted water to a boil. Add butternut squash and cook until soft. Remove squash with a slotted spoon and place in a blender, blend until smooth.
• Add pasta to the boiling water and cook according to package directions for al dente, reserving at least 1 cup of the pasta water before draining.
• Meanwhile, in a large deep non-stick skillet, sauté sausage over medium heat until browned, breaking up with a spoon as it cooks. When cooked through, set aside on a plate.
• Reduce heat to medium-low add coconut oil, sauté the shallots and garlic until soft and golden, about 5 – 6 minutes. Add pureed butternut squash, season with with salt and fresh cracked pepper and add a little of the reserved pasta water (I used about 1 cup) to thin out the sauce to your liking.
• Fold in baby spinach, chopped tomatoes, Parmesan cheese and sage.
• Toss in cooked pasta and sausage and mix until well coated.
• Serve with additional Parmesan cheese on the side if desired.

This Pasta with Spicy Butternut Chicken Sausage Sauce and Baby Spinach Makes about 6 serving.

Pasta with Spicy Butternut Chicken Sausage and Baby Spinach Nutrition Information per 1 cup serving:

• Calories: 362
• Fat: 8 g
• Carb: 55 g
• Fiber: 5 g
• Protein: 20 g
• Sugar: 1 g
• Sodium: 419 mg (without salt)

http://bit.ly/2axMaBj

Cashew ‘N’ Oat Waffles

We all love to have waffles and other fun breakfast food. So why not incorporate these fun breakfast foods by having a great taste but with a healthy twist. These Cashew ‘N’ Oat Waffles will pack a great nutritious punch to any breakfast without all the processed ingredients that most waffles have. This Cashew ‘N’ Oat Waffle recipe gives you the health benefits of cashews, oats, and coconut oil with great flavor.

Cashew ‘N’ Oat Waffles

(Makes 4 servings)
Total Time: 22 min.
Prep Time: 10 min.
Cooking Time: 12 min.

INGREDIENTS:
2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash sea salt
1 Tbsp. coconut oil, melted
1 cup water
1 tsp. vanilla extract
1 cup mixed berries
1 Tbsp. pure maple syrup (or raw honey)
Nonstick cooking spray

DIRECTIONS:
Preheat waffle iron.
Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.

Add oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste, add 2 to 3 additional Tbsp. of water.
Pour ¼ of batter into waffle iron, lightly coated with spray; cook for about 2 to 3 minutes, or until waffle iron indicates waffle is cooked, or until waffle is cooked through. Repeat with remaining batter.

While the Cashew ‘N’ Oat Waffles are cooking, combine berries and maple syrup in a medium bowl. Slightly mash berries to release some juice.
Serve waffles topped evenly with berry mixture.

Cashew ‘N’ Oat Waffles

Nutritional Information (per serving):
Calories: 295
Total Fat: 12 g
Saturated Fat: 5 g
Cholesterol: 0 mg
Sodium: 78 mg
Carbohydrates: 40 g
Fiber: 6 g
Sugars: 8 g
Protein: 8 g

http://bit.ly/waffleoption