Fat Blast Treadmill/Dumbbell Workout

FAT BLASTING WORKOUT to burn off some of those extra calories!

What you need: Dumbbells & Treadmill

Time: 45- 60 minutes  (Increase speeds & DB weight for advanced fitness levels)

TIME                     ACTIVITY                           INCLINE                      Speed

2 min                       Power-walk                      Incline 1                        3.5

2 min                       Jog/Run                           Incline 3                        5.5-6

2 min                       Jog/Run                           Incline 5                        5-6

1 min                       Jog/Run                           Incline 6                        5.5-6

1 min                       (Off Treadmill)                  25 reps: Dumbbell Squats to Shoulder Press

1 min                      Jog/Run                            Incline 6                        5-6

1:30 min                  Power-walk                      Incline 6                         3

1 min                       Jog/Run                           Incline 6                         5.5

1 min                       40 jumping jacks

1:30 min                  Power-walk                      Incline 7                        3.2

1 min                       Jog/Run                           Incline 7                        5

1:30 min                  Power-walk                      Incline 7                        3

1:30 min                (Off Treadmill)                    Alternating Lunges (Option: Can hold DB’s )

1 min                       Jog/Run                           Incline 6                        5

45 sec                      Power-walk                     Incline 5                        3.2

1 min                       Jog/Run                           Incline 5                         5

45 sec                      Power-walk                     Incline 3                        3.5

1:30 min                (Off Treadmill)                    50 Body Squats

——-                      Run 1 mile                         Incline 1                   Comfortable Speed

2 min                       Cool Down Walk               Incline 1                  Comfortable Speed

15 Push-ups w/ Dumbbell rows (each arm performs a row after a push-up)

20 Dumbbell Bicep Curls

15 Tricep extensions (with 1 or both Dumbbells)

50 Ab crunches

45 sec                      Wall Squat (HOLD)

Cardio Fit Tip: Working Glutes & Blooper! "_

Purple Sweet Potatoes/Yam?

You may just walk right by these sweet potatoes in the store if you happen to see them, but you'd be missing out on a tasty nutritional powerhouse!!  I was first introduced to these amazing purple sweet potatoes about two years ago and have been addicted ever since!  They are also known by Okinawan Sweet Potato, Hawaiian Sweet Potato & a new one I just learned about called Stokes Purple® sweet potato (US grower).  They can be hard to find, but you can almost always find them at your local Asian & Korean Markets, and ALWAYS cheaper than some of the chain gourmet grocery stores.

Not only do they look amazing to the eye, but the taste is beyond expectation when compared to your standard sweet potato.  In addition to their incredible taste, they have possible cancer fighting nutrients and actually has more than 150% more antioxidants then blueberries!  Like other sweet potatoes they are high in Vitamin A, Vitamin C, manganese, copper, dietary fiber, vitamin B6, potassium and iron; and known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties.  

Tips:

• Best way to prepare them? Baked at 400 degrees for about an hour, just like a regular sweet potato.    

• They spoil quickly!  Store them in a dark, cool place (not in an plastic bags, as they will mold within a day--trust me, it happened to me the first time I bought them!) Since they are hard to find where I'm living now, I'll buy a large amount, bake them, let them cool & freeze them.  They thaw and reheat well!  

• Makes an amazing post workout carb!  My personal favorite!!  

• Nutritional Info:  Average size yields about 1 cup has only 140 calories with 4 grams of fiber and nearly 5 grams of protein!   

LOOK AT THAT COLOR!!!  A look inside after baking!  

Purple Sweet Potato Means Increased Amount Of Anti-Cancer Components
http://www.sciencedaily.com/releases/2009/06/090629132250.htm

Stokes Purple® Sweet Potato: Resource, Recipes and more!
http://www.stokesfoods.com/index.htm

Highlights WBFF Oklahoma Team 2012

I may be new to Oklahoma, but these girls welcomed me right in! Here's a great video fellow WBFF PRO Tammy Streich put together of some of the highlights of what Oklahoma girls had to offer this season!!! Special thanks!! Remember to LIKE my Facebook Page too: www.facebook.com/stamourjs

Measuring Cups vs Scale: Why it's important to measure your food

HOLIDAYS ARE HERE: STAY ON TRACK, EAT CLEAN & WORKOUT

I hope you all loved Thanksgiving with our friends and family.  I'm sure we all enjoyed our treats (I know I did), but Thanksgiving is over!!  If you look at your clean eating and training as a lifestyle, NOT A DIET, you'll get back to the usual!!

Remember these key tips:

1) Meal Plan & prep once a week for the whole week, or at least have some pre-cooked/pre-made elements to quickly assemble your meals throughout the week.

2) Bring your food with you, so you don't have to compromise your food choices while you're out and about, especially during the holidays when we are so busy!!!

3) Eat your favorite treats with moderation & don't feel guilty about it.  Enjoy that treat once a week, such as one treat meal or a couple of pieces of dark chocolate, or a kid size plain frozen yogurt.

4) Make your time at the gym effective...plain your workout, get into the mindset of what you want to accomplish at the gym, then train hard!

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Persimmons, it's more than just my favorite Fall fruit!

Persimmons can be eaten fresh, dried, or cooked. Raw fruits can be cut into quarters or eaten wholesome like an apple. Their flavor ranges from a firm to mushy and is very sweet.  I personally love them firm and crunchy, raw.  :)

• The fruit is low in calories (provides 70 calories/100g) and a great source of dietary fiber (almost 4 grams). 

Persimmons contain phyto-nutrients flavonoid poly-phenolic anti-oxidants like catechins and gallocatechins as well as important anti-tumor compound betulinic acid. Catechins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic (prevents bleeding from small blood vessels) properties.

Fresh permissions contain antioxidant compounds like vitamin-A, beta-carotene, lycopene,lutein, zea-xanthin and cryptoxanthin. These compounds combat oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.  Zea-xanthin, an important dietary carotenoid, selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions; thus, helps prevent "Age-related muscular related muscular disease" (ARMD) in the elderly.

Great source of vitamin-C, and with regular consumption of foods rich in vitamin C may help the body develop resistance against infection & free-radicals.

Good source of B-complex vitamins such as folic acid, pyridoxine (vitamin B-6), and thiamin. These vitamins act have numerous metabolic enzymatic functions in the body.

Fresh Persimmon fruits also contain healthy amounts of minerals like potassium, manganese (15% of DRI), copper (12% of DRI), and phosphorus. 

New Beginnings

NEW BEGINNINGS:

I've decided to start blogging for a number of reasons, one as a way to communicate more effectively with friends, family and fans, but also to share & motivate others to reach their goals for better health & fitness.

I'd love to share fitness tips, meal planning ideas, recipes, shopping tips, healthy food finds, photos, and just my overall journey in the fitness industry.

Please follow me on Facebook as well!  www.facebook.com/stamourjs