Tag Archives: fitness

NEW!! Video: ‘Burpee’, the new unisex total body workout craze used in NFL, NBA, Track and Army training

The Burpee similar to ‘Squat Thrusts’, is an all conditioning exercise that focuses on all major parts of the male and female physique…the Shoulder, Pecs/Chest area, Abdominals, Glutes, Hamstrings, Calves and it is an overall Cardiovascular workout and good for the heart.

According to the Wikipedia , ‘The exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis as a quick and simple way to assess fitness.The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength.’

In my research on this ‘Celeb’ workout, many seem most excited about the fact that you can do it anywhere, yet get major results, many sharing their love-hate relatiosnhip with the exercise:) Gentlemen, according to many fitness experts, the Burpee is the most effective exercise for men to achieve that overall ‘masculine’physique… Do your own research, then try it and share if you think it works.

Ladies imagine how quicker we can get tight with this…being the beast I am…Im about to try it then stop or slow down if I start seeing more than the desired ‘feminine’ results, haha..Its Summertime, lets start burpeeeing….

Below are varied demos of Burpee, choose which one works for you:

Warning: Video below has Graphic lyrics in background Music

For those who may not be the best at coordination (lol), I also found a ‘beginner’s burpee’ video to get you prepared for the regular burpee. See below:

Could you keep up with an 11 year old Fitness Instructor? Check out CJ, one of the youngest Fitness Instructors in the business

by Natalie Monique

May sound crazy, as CJ Senter may only be 12 years old, but be assured this kid has some serious business going on. One of the youngest fitness coaches around, but possessing the drive of any grown folk, truly passionate about fitness.

The well-sculpted tween, has the body of an experienced workout guru and the determination and energy to go with his well cut, ‘physique’.

Yahoo Sports spoke with his Dad, Carlos Senter who say he is constantly in shock at his son’s abilities.  He went on to highlight the fact that he climbed out of his crib at the tender age of seven months old.  He already has a workout video, which his father told sources,  is being demanded so much, he had to hire a PR, has his own website, workoutkid.com and little CJ also teaches a class in his hometown in Georgia.

Young CJ is also an avid football player and Yahoo says he actually gained this deep love for working out, one day after his football coach sent the team home and told them to do some exercising.  He saw a P90X informercial and the rest is history…

CJ’s father told Yahoo: ‘He doesn’t really eat candy…I have no idea why.‘ “This kid will score a touchdown, take the football to the ref and act like nothing ever happened…” He has already been named MVP for the state of Georgia in an Under 8 tournament and represented in an Under 10, at the age of nine.  CJ’s aim is to become an NFL player.

The aim of the workout DVD is to keep kids in shape, but I must add, adults should not have an excuse either seeing this kid’s dedication, lol..check out little Coach CJ in action below:

Read about another young star athlete, 9 year old Dominican-American  Jaffi Alexis.

 

 

Behind The Scenes: American sprinter Carmelita Jeter poses nude for ESPN Body issue

US Olympian sprinter Carmelita Jeter posed nude for The 2012 Body Issue of the ESPN magazine….Check out the behind the scenes from the shoot:

WATCH: Shelly Ann Fraser Pryce wins 2012 Olympics Womens 100M Final ahead of US Carmelita Jeter

NEW!! Quick and healthy tips to lose weight in time for Summer

by Princess Harris, Sports Model/Fitness Consultant

Summer is fast approaching…you still have time to get in shape! Weight Loss does not require having a degree in Health and Fitness, but, it does require having Determination, Persistence, Motivation, and Patience. As we all know it takes 3500 calories to lose one pound – that means one has to exert more energy than what we consume in Calories.

Here is a quick Weight Loss list to help you jump-start this process:

1) Plan and Prepare your meals daily – this way you won’t be tempted to eat out!

2) Instead of having 3 large meals a day – have 5-6 smaller meals a day to increase you metabolism and Weight Loss

3) Drink 8 glasses of water every day to flush out toxins

4) Select high-protein foods to give you a constant supply of amino acids – this prevents a catabolic state, and promotes an anabolic state in addition to keeping your metabolism high.

5) In the morning, do your cardio on an empty stomach – this helps burn more fat.

6) Eat Slowly and – Put your fork down in between every bite of food as your brain lags behind your stomach by about 20 minutes when it comes to delivering the full or satisfying signal

7) Perform weight training 3-5 days per week to increase lean muscle and metabolism

8 ) Perform at least 30-60 minutes of cardio on 4-6 days per week

9) Portion Control – Portion Control – Portion Control – Portion Control – Portion Control

10) Never crash diet to lose weight. When you lose weight rapidly, your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks it’s starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie.

11) Brush your teeth after every meal. If your mouth is clean and minty fresh, you will be less inclined to continue eating.

12) Treat your constipation problems. In an effort to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process. The daily consumption of more fiber, which has the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helps to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.

13) Drink green tea. Green tea contains polyphenols and catechines, which contribute to the increase of metabolism and fat loss.

14) Be careful of “light, low fat” products. Products labeled as “light” or “low-fat” do not mean low-calorie. Just because it says light that does not mean you can consume a lot of that product.

15) Do not get on the scale daily. Bodyweight can fluctuate hourly, so weighing yourself every day can cause more confusion than clarity.

NEW!! Lose weight the right way: 10 Healthy Fat Loss Foods


by Princess Harris

Healthy food is not fat loss food. It can be, but healthy does not equal fat loss. The idea that “healthy eating”, (whatever that means) is synonymous with body change is probably the single biggest misconception there is regarding what real physique change takes.
On the other hand, fat loss food is almost always healthy food. Especially when there is excess fat to be lost, and unless you’re less than 10% body fat for a male and 15% for a female, you probably could spare some more fat loss.

With that said, here is my list of the top 10 healthiest fat loss foods based on the researched criteria discussed below↓the list. High water, high fiber and higher protein along with power packed nutrition including vitamins, minerals, essential fats and healthy plant chemicals. Eat from this list of food 90% of the time and my bet is your body’s appearance and its health will improve dramatically.

Salmon & Sardines– High protein, good essential fats and low mercury content unlike most fish.
Berries (blueberries, blackberries, raspberries)- Low sugar, and a potent source of antioxidants
Bison– All the best elements of chicken and red meat rolled into one (no, bison is not an animal that is part chicken and cow). It is low fat like chicken, and loaded with nutrition like beef.
Cruciferous vegetables (cauliflower, cabbage, broccoli, kale, etc)- low amounts of starch compared to fiber and phytonutrients that help estrogen metabolism.
Eggs (lose all or some of the yolks if you have a ton of fat to lose)- The yolks are one of the most nutritious foods on the planet and the whites are the perfect protein. If your doctor still thinks eggs raise cholesterol in everyone and that cholesterol causes heart disease, please give him or her a recent nutrition book to replace their 1980′s medical library.
Greens (lettuce, spinach, chard, kale, dandelions, etc)- Almost negative calorie with power packed nutrition
Water Veggies (celery, cucumbers, etc)- Eat a dump-truck full of this stuff and you probably still won’t break 1,000 calories.
Apples– Great for a sweet tooth, loaded with water and soluble fiber and plenty of nutrition.
Boneless skinless chicken breast– low fat, satiating and every ones favorite protein.
Cocoa powder– Virtually zero calories, high fiber and loaded with bioactive compounds that raise energy, blunt hunger and reduce cravings. Add 1 tablespoon to a mug, pour hot water on top while stirring and you have the worlds best diet aid. It also lowers blood pressure, has the same blood thinning effect as aspirin, balances blood sugar, and more.

SOOOO…..

What is Healthy Eating?

Healthy eating has to do with vitamin amounts, mineral concentrations, essential fat content, fiber and phytonutrient levels. There are plenty of foods that have great nutrient profiles that are not going to help most people lose fat. These include whole grains, nuts/seeds, avocados, olives and high fat dairy foods to name a few. These foods, in anything but smaller amounts, will not be a great strategy for most people. If you hope to get any results with these staples your only option is controlling portions. And that is the issue, controlling portions does not work for most people. Especially the overweight and obese who often have metabolisms that make it difficult for them to feel satisfied from meals or stay full between meals. A better approach is to eat your fill, and you can do just that when you trade in your “healthy foods” for fat loss foods.

To lose fat it takes two things; low calories in the context of hormonal balance. The hormonal balance has to come first, and when it does calorie intake normally takes care of itself.

In other words, eat more of the right things more often and you will have less hunger, absent cravings and stable energy leading to an automatic reduction in food intake. Do it the other way, by taking a calorie first approach, and you will likely increase your hunger, elevate your cravings, suffer from energy lows and a slowed metabolic rate (by slowed metabolic rate I mean a less efficient fat burning engine not how many calories you burn per day). You can be burning calories and losing weight, but if the hormonal balance is off, those calories and that weight will just as likely be coming from muscle as opposed to fat.

What is Fat Loss eating?

Fat loss foods have three things that set them apart; high volumes of water, high amounts of fiber and/or elevated protein content. Water, fiber and protein are all very filling. This is the reason many people can sit down and eat five or six cups of cereal and still feel hungry (cereal has no water, a high starch to fiber ratio and almost non-existent protein). Try eating 5 cups of broccoli or 5 boneless skinless chicken breasts. If you can finish either you certainly aren’t going to be hungry after.

And just for fun, lets calculate the calories. For the sake of trying to be fair, lets choose the best cereal out there (or at least the one the Nutrition Divas tell you to eat), Kashi Go Lean. 5 servings (5 cups)= 950 calories (via www.calorieking.com). 5 boneless skinless chicken breasts (6oz each)= 936 calories. 5 cups of broccoli= 273 calories. You could eat 5 chicken breast and 5 cups of broccoli and still have only eaten just over 200 calories more than 5 cups of Kashi. Even going through this exercise I have to shake my head.

Do nutritionists really feel cereal (one of the most processed foods on the planet) is a better fiber source than broccoli? Does anyone actually believe most people can overeat chicken breasts? (Source: Metabolic Effect) I am 230 pounds and an active weight lifter. I can’t eat more than 2 chicken breasts at a sitting, and while I am not a big eater, I have a hard time thinking people can eat 10 chicken breasts in a day. And even if they could it still would not be overeating from a calorie perspective for most. Ten chicken breasts still only amounts to less than 2,000 calories. This would mean you need to eat three for breakfast, three for lunch and four for dinner. I am doubting anyone would have much room for their broccoli after that.

The reality is, you can take any lean protein source and pair it with as many non-starchy vegetables as you can eat (corn, potatoes, peas, beans etc= starchy vegetables if we can even call them vegetables, they are actually starches). You can also throw in as much low sugar fruit as you want for your sweet tooth (things like berries, apples, pears and citrus)…and you will end up with more food than you can eat, less calories, less insulin and more nutrients than most any low fat, whole grain diet a nutritionist can dream up.

Fat loss eating means eating more of the right things more often. The right things= lean protein, vegetables and low sugar fruit. In my clinical practice almost everyone (upwards of 90%) who eats this way sees substantial improvements in body composition and health. That is the difference between healthy eating and fat loss eating. Fat loss foods are both healthy AND help with body composition, while “healthy foods” may not help with either one……until next time
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www.healthandfit4life.blogspot.com

NEW!! Getting healthy and fit and staying that way

Princess Harris, is a Bahamian-American Actress, Health and Fitness Consultant and Sports Fitness Model based in New York City. Princess is on a mission to inform, educate and encourage a healthy and wholesome lifestyle, and each week will show you how you can be healthy and enjoy it.
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As a Sports Fitness Model, I have worked with some of the top fitness nutritionists, photographers, Directors and Magazines..such as P90X, Cardio Karate, Urban Rebounding, Oxygen, Women Health, and Lovate to name a few. Join me, as I share my personal tips, routines and even ‘tricks’:) to help you on your journey in getting AND keeping that ‘vacation’ body, and having fun while doing it.

The most important quality one must have in order to achieving Health and Fitness is dedication. Health and fitness is a lifestyle that can only be attained through hard work. There are no short cuts to success and it all starts with having a proper diet regimen.

A proper diet is one that consists of healthier choices, smarter preparation, and a balance of Protein, Vegetables, and Good Carbohydrates. A healthier choice consists of little to NO white flour and foods from sealed cans and having natural foods I.e. fruits, vegetables and nuts that are unsalted. One should consume little to no salt and sugar, as salt causing bloating and sugar turns into fat, as well as other medical issues.

Smarter food preparations consist of Grilled/Baked/Broiled/Steamed vs. Fried. One of the primary reasons people gain weight is due to a lack of portion control. To lose one pound -one must burn 3500 calories over and above what you already burn doing normal activities. Portion control is important because your stomach is the size of your fist, so you should not expect to stuff 10 times that amount of food into it without negative consequences.

Another important aspect of healthier living is a consistent workout program.

One should exercise 4-5 times a week minimum consisting of at least 30 minutes of cardio each day and calisthenics.This should include working different muscle groups, such as lower body (hamstrings/quads/calves) and on opposite days upper body, (chest/biceps/back) splitting the workouts in groups and breaking down each muscle with different exercises.

In essence, you should change from ‘eating whenever you can and exercising only when you must… to eating only when you must and exercising whenever you can’. As it is evident that I live and breathe health and fitness – I get greater satisfaction motivating, educating, and inspiring others to live a healthier and fit lifestyle.

Stay tuned each week, for more on developing and maintaining this ‘new’ you….feel free to leave comments, ask questions and share progress….

Check out Fitness guru Princess Harris’ Health and Fitness blog Live, Laugh, Love