protein – Page 2 – Welcome to The Tyra Hill Show

Jun 25, 2014

Abdominal Core Training

Ok my faithful troopers, today I want to talk to you about activity. Specifically abdominal core training. Everyone wants abs right? Of course we know diet is important for cutting the fat to see the muscles but at some point we actually have to train the muscles. Here’s my number one secret to having toned abs. Honestly you’ll work more than that. You triceps, chest, quads, and abs.

Furniture Sliders

They can be found at your local home improvement store. Two pairs for $9. I have hardwood floors so I also purchased a outdoor carpet for about $20.

First let’s make sure you get the right size. I found this size works best because its large enough for your foot.

sliders 1 resize

Next you need to know what to do with them. Watch this video demonstration and follow along.

Pay attention to form: Don’t let your back dip taking the pressure off your abs. The puts undue pressure on the lower spine, wrists, and shoulders. Its more important that you perform the exercise correctly than it is for you to complete it in the allotted time. So if you need to catch your breath or let the burning sensation subside, do so,then continue until your time is up.

Do 4 rounds of each one minute exercise……….

Please like my page and subscribe to my YOUTUBE channel. There will be more videos posted to help you reach your goal.

~its about what YOU see in the mirror~

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Jun 18, 2014

8 Sexy Ways to Burn Calories

Did you think the gym or the track was the only way to burn calories? Read up on these sexy ways to burn some extra calories without even knowing it. I guarantee you’ll want to keep going back for more.

Sex—and smooching and snuggling and everything else on the spectrum—is great for your relationship and happiness, but intimate time with your sweetie is also terrific for your physical health. Not only does that “loving feeling” get your heart rate up, it can burn some serious calories, too! Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.

Kissing: 68 calories per hour

Remember how, when you were first dating, you’d start locking lips and 30 minutes later you’d come up for air? See if you can get into that groove again, say experts. Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. “If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour,” says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: “Kiss in unusual positions,” she recommends. “Have the guy on his back and do ‘plank pose’ or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
Photo by Getty.

Undressing: 8+ calories total

You probably don’t put much thought into undressing when you’re getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one’s clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here’s what is: By upping the energy you put into undressing, you can burn some extra calories. Don’t just strip down in seconds, says Kinzbach; instead, “draw it out and make it part of your foreplay, while getting a great a workout going.” Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. “Find your favorite silk scarf, and do a seductive dance with it,” she says.
Photo by Getty.

Massaging: 80+ calories per hour

Who doesn’t like a good rubdown from their partner? But if you’re the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn’t to speed things up. Instead, consider going slower, recommends Kinzbach. “This may seem counterintuitive to burning calories,” she says, “but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it’s better on your body, and standing to give a massage burns more calories.”
Photo by Shutterstock.

Having Sex: 144+ calories per half-hour

You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. “If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout,” she adds. “Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes.” Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
Photo by Getty.

Giving Oral Sex: 100 calories per half-hour

Here’s a stat you don’t hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). “Also you can do a little yoga, suggests Kinzbach. “Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation.” Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
Photo by Getty.

Using Your Hands: 100 calories per hour

Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. “Get lots of stuff going at once,” suggests Kinzbach. “Try really slow sensual strokes, and position yourself so that you can use your body as well.” Rocking your body against his and varying the pressure and frequency can help, too, she adds.
Photo by Getty.

Romantic Dancing: 103 calories per half-hour

A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: “It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily,” says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. “Add kissing, nibbling the neck and touch,” suggests Kinzbach. And increase the pace, too!
Photo by Getty.

Making Out: 238 calories per half-hour

A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. “It gives way to heavy breathing, which gives way to a great calorie burn,” she explains. But you can still maximize the workout by making it hotter and sweatier! “The hotter the room—think Bikram (a.k.a. “hot”) yoga—and the sweatier the make-out session, the more calories you burn,” adds Kinzbach. Also, try rolling around on the bed or changing your scenery. “Make it playful and erotic and you have a great combination for a pleasurable workout.”

Bottom line, don’t be a lazy lover

~ it’s about what YOU see in the mirror~

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http://www.womansday.com/

Jun 13, 2014

Dire Situations

My kids and I went to a famous amusement park last week. One thing I knew from eating healthy on the road is sometimes you have no choice but to make due with what you have. I knew we wouldn’t eat at the park food for 5 days, so I went to the grocery store since we had a full kitchen. Keep in mind we were dealing with 90 degree weather. I bought eggs, sausage, cereal, milk for breakfast. Hotdogs & buns, pb & j, whole grain bread, fresh fruit for lunch. For dinner we ate hamburgers, frozen pizza, fries, hamburger helper………basically everything I tell people not to eat normally. These foods will slow your digestive system down a great deal and the nutritional value is about as close to zero as you can get. My secret weapon to keep our systems regular and and add a healthy kick is raw spinach and plenty of water. I put it on pizza. I line the bun of the hotdog with spinach before I put the mustard & ketchup on. I make salad using only spinach, no lettuce. Fortunately my children are healthy eaters. I raised them to love veggies. They’ll actually eat plain raw spinach so I don’t have to hide it from them. Also the water will help keep you hydrated and aid in digestion. So why raw spinach?

Raw spinach is a healthy way to improve your digestive system. It contains certain essential nutrients, such as thiamine and fiber, that are used by your digestive system. There are also enzymes located in raw spinach that will help break down your food and improve digestion even further. By eating spinach on a daily basis, you will improve the efficiency of your digestive system without adding any unnecessary calories or fat into your diet.

Thiamine

A single cup of raw spinach has 2 percent of the recommended daily value. Thiamine is essential to digestion because it is used in the creation of ATP. ATP is the body’s energy storage system. ATP powers digestion and without enough ATP you would find it impossible to digest your food.

Fiber

Raw spinach is good for your digestive system because it has 3 percent of the dietary fiber that you need every day. Dietary fiber works in several different ways to improve the function of your digestive system. Fiber may reduce symptoms of constipation because it improves the bulk of your waste which makes it easier for the large intestine to push it out. Since waste is being removed from the large intestine faster, constipation symptoms are alleviated. Fiber also alleviates diarrhea by absorbing excess water in the large intestine.

Ok now don’t go making up some hair brained diet that states you can eat whatever you want as long as you put spinach on it! This is a dire situation where we needed food that would travel well, and let’s face it, my kids aren’t going to eat kale veggie wraps 24/7 on vacation while others are eating hamburgers, nachos and ice cream sandwiches in their faces. Sometimes you have to bend a little and just make the best of the situation. Its not normal life, that’s why its called a treat.

~ it’s about what YOU see in the mirror~

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www.livestrong.com

May 28, 2014

I thought I was eating healthy

I’ve been talking to people about their diets lately. The one consistent thing I’ve been hearing is “Iv’e started eating healthy. I cut out sugar (candy), and have been eating more healthy (fruit, corn, wheat bread, etc).” See, the problem with the whole idea of cutting back on sugar is we are so “sweets” focused, but the fact is glucose is the sugar that the body uses for energy and stores as fat for later. The most important question that can be asked is what foods break down to glucose? People that are trying to decrease in size and lose fat need to know the answer to this question if they realistically plan to achieve their goals.

We know sweets turn to glucose, thats why they’re the first thing to be cut from the diet. Let’s look at some of the not so obvious foods that deter us from our goals.

Wheat

Wheat turns to glucose when it is broken down. The difference between white bread and wheat bread is the bleach added to the flour. Most pastas are made from wheat. I recommend that wheat and anything with wheat in it be cut completely from your diet. Wheat has been known to spike your blood sugar higher than a candy bar.

Corn

Corn is the next food I recommend be cut completely from the diet as soon as possible. Heres link on the health risks of corn and its derivatives. http://fatloss-gateway.com/nutrition/corn-health-risks/

brown rice (white rice is not recommended)

This can be use as a great pre or post workout carb. I recommend 1/2 cup of cooked brown rice. Keep to in moderation.

sweet potatoes (white potatoes not recommended)

No more than 1 cup of this starch for lunch or dinner with a healthy protein.

legumes

1/2 cup cooked legumes, 3 to 4 times a week, be aware of the amount of sodium added when preparing.

fruit

I recommend be consumed no more than 3 oz of solid fruit,twice a day and never alone. Should be eaten with a healthy fat to slow the release of the sugar to your blood stream. What do I mean by solid? and actual piece of fruit, not juiced, emulsified, or processed in any way. Although its a natural sugar, at the end of the day its still sugar and will be broken down . People tend to go overboard with fruit when trying to live a healthier lifestyle.

Hopefully this insight will lead to healthier choices when making nutritional lifestyle changes. Most other veggies you can eat as much of as you want, especially green leafy. Just be aware of how you prepare them. I tend to stick with fresh spinach leaves, kale, red peppers, zucchini. These foods among others are nutritious and very low in calories. They should be the focal point of your meal.

~its about what YOU see in the mirror~

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Welcome to Fat Loss Gateway

May 14, 2014

Take a class!

There are many benefits to exercising in a group fitness class. Honestly, the best workout I ever got was in a class. I felt I needed to be the example for the group, so I pushed myself harder than I would’ve on my own. I saw many members of the class improve quickly. Also we looked forward to seeing each other and encouraged each other every time we came. Even the slowest out of shape person improved because they had us there helping the along the way. If you workout alone or don’t really know how to approach your goals, don’t be shy, try a class.

Here’s a great article on 10 benefits to taking a class.

1. Saving Time: The pace of group fitness classes makes the time fun and the energy level of the instructor helps you to forget you’re working hard.

2. Saving Money: Personal training, which I also recommend, is roughly three times the cost of a single group fitness class making group exercise classes perfect for the money conscious. The benefits you gain with a workout also save you money on health care, as people who workout are far less likely to get sick and also recover from illness and injury quicker than non-exercisers.

3. Make it Social: Group fitness is a great way to meet like-minded and like-motivated individuals. You’ll find you share common goals and interest which can be a great motivator to work hard in class and create accountability for coming back week after week.

4. Set the Tone: Group fitness is no longer confined to big-box gyms or health clubs. Small studios and fitness centers are on the rise with their personalized and detailed attention to your needs as a client.

5. Motivation: Having someone telling you to work harder and encouraging you to take your fitness to the next level will get you there. The instructor sets the tone, while having others in class offers another level of motivation through a tiny bit of competition and camaraderie.

6. Challenge: #5 benefit of motivation ties into the benefit of being challenged to work harder. You want to keep pace, meaning you will be challenged to work harder. Studies have proven that working out in a group results in a bigger calorie burn.

7. Keep it Fresh: Is there anything you CAN’T find with group fitness? Pilates, yoga, boot camp, HIIT, Zumba, boxing, circuits, TRX, running clubs and hiking groups. Whatever your flavor or need, chances are you can find a class or encourages someone to start one.

8. Learn Something New: A good class and a great instructor will show you how to work your body and muscles properly. Trying something different challenges both your mind and body, two things that ward off the effects of aging.

9. Safety: When beginning a new or different fitness routine, feeling safe and being safe are key. Instructors will be able to help explain and model what you’re doing, how to do it and what you should be feeling. Never hesitate to ask questions or as for alternative exercises if you need additional assistance.

10. Make it your own: An experienced group fitness instructor will offer modifications that allow for different fitness levels among the participants. Most classes will offer beginner, intermediate, and advanced exercise options. Make sure to come at least 5 minutes early when you’re taking a new class and introduce yourself to the instructor. Developing a relationship with your instructor is the key to finding the workout that will challenge you in a safe manner.

~ it’s about what YOU see in the mirror~

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http://www.phillyburbs.com/

May 12, 2014

I lost 100lbs in 3 weeks!

THESE ARE REAL ADVERTISMENTS

So your friend tried this new diet, and they’re telling everyone about it. It sounds crazy, but you are thinking of giving it a try anyway. The diet consists of eating whatever you want for one day and fasting for two days straight. It worked for them but you know its unhealthy. What do you do? I’ll tell you what you are going to do, have some patients, continue to do what you’ve learned, and be consistent in your efforts. All too often there is a comes a miracle diet, miracle powder, miracle pill, miracle drink that will change the way you approach health and fitness all together. It lasts for a couple months, dies out, then the next big thing hits the market. Sometimes you end up with lawsuits like Fen Phen(http://abcnews.go.com/Health/story?id=118016) and Ehpedra(http://www.lawyersandsettlements.com/lawsuit/pph_class_action.html#.U3C2pPldXEw). Ok, one may lose or gain weight from a ridiculous diet depending on their purpose, but at what cost? I often advise people to consider approaching health from the inside out. On the outside they may have changed but what ill-effect will it have on your liver, kidneys, arteries, etc. Being healthy is about more than looks, its a “total” body concept. I wouldn’t want you dropping 100lbs but still running the risk of keeling over from a heart attack because your focus was only about your weight and not health in general. I know its not spectacular and dramatic to hear “drink water, eat veggies and fruit, lean cuts of meat, no white starches or wheat, no sugar.” Its fairly simple……too simple. I think that’s why some flock to the abnormal. The funny thing is its becoming abnormal to eat in that fashion. I get criticized on a daily basis myself. “You don’t eat this?!” “You only eat how much of that?! “You crazy!” I also think that’s why these so called miracle cures/diets become so popular. It seems that it has become more widely accepted to parade around saying “I’m on a diet right now”, than it is to “live” a healthy lifestyle and cut things out you don’t need. Don’t be deterred, make your changes as you see fit. Hold your head up and continue to apply what you’ve learned. That criticism is people’s way of making themselves feel better about their current state and choices (I will be talking more about that one day). So remember, my slogan is more of a self-esteem building concept. Its not meant to be looked at superficially, and the results you seek should be from a health stand point not a superficial one. Therefore, no matter what results a person has, the very first thing your should consider is “How did they achieve them”. If it doesn’t sound healthy, its probably not……..

~its about what YOU see in the mirror~

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