Snack ideas from Jillian Michaels’ book “Master your Metabolism”
Unlimited blueberries, carrot sticks and celery: I think Jillian has no idea how many blueberries I could eat… Better stick to 1 cup :)
My porridge looks extra sexy this morning, covered with dark chocolate and raspberries
So, you consider yourself a fitness junkie AND a gamer. If you’re anything like me, you love each activity too much to ever consider giving up the other, but you feel more than a bit guilty lounging for hours on end when playing games.
And let’s face it—that lounging position is usually slumped in a mess on the couch or computer chair with your back slouched and shoulders stiff, while your gaming alter ego raids the living hell out of the enemy. The only movement your body is getting is the rapid flicking of your fingers and the vocal locomotion of your mouth as a slew of profanities and/or victorious battle yells pour out. Sometimes you even forget to blink.
W H Y S I T T I N G S T I L L I S B A D F O R Y O U
- Sitting for more than six hours a day can increase your risk of heart disease by 64%. [Source]
- Immediately after sitting, the electrical activity in your muscles lessens, thereby reducing your calorie-burning potential. After a day of prolonged sitting, your insulin effectiveness drops, as well as the levels of good HDL cholesterol. [Source]
- After two weeks of a sedentary lifestyle, your maximum oxygen consumption drops, making it more difficult to complete tasks like stair-climbing or even walking. [Source]
- Women can experience a 1% loss of bone mass each year that they lead sedentary lifestyles. [Source]
H O W T O S T E A L T H I L Y A D D E X E R C I S E
- Engage Your Core— Instead of usually sitting on a couch or chair, try sitting on a stability ball every once in awhile. It is perfectly fine to switch between the two. Using a ball will improve your posture and engages your core muscles, enabling you to burn more calories. The best part? When you’re mad or bored, you can bounce bounce bounce.
- Set An Alarm— Sometimes we need a reminder to stand up and move around, especially when we’re actively engaged in a campaign. Set an alarm to go off preferably every 30 minutes, but at least once an hour.
- Get Active Between Matches— A lot of games have a minute intermission between matches, right? Use that time wisely. Instead of shit-talking the other team, get in some squats, jumping jacks, push-ups, stretching, etc. Do a rep for every death you got last match. Or, if you’re feeling ambitious, try to do more reps than you did during your last intermission.
- Snack Intelligently— If you’re going to eat, make smart choices. Watch your portions and opt for clean food over junk food.
Now get in there, get fit, and win the game!
protein oatmeal with frozen blueberries, half a banana, and a sprinkle of chocolate chips.
so pretty *0*
- dark chocolate
- sweet potato
SKIN & BODY:
- green tea
- whole wheat grains (brown rice, brown bread, oatmeal)
TFL Pole Fitness Classes:
The benefits of pole dancing for fitness:
- Improves physical strength in both your core, and all of the skeletal muscle throughout your body.
- Can build firmed and toned muscle in a fairly short period of time. It does not take long before you begin to see results. The best part is that this firming and toning of the muscles focuses quite well on those “problem areas” for women.
- Improved balance and agility as well as increasing flexibility, balance, and core strength..
- Pole dance is a physically challenging activity which will use each and every muscle and muscle group in your body, and will intensively target specific muscles throughout their range of motion which builds to properly proportioned lean muscle that will allow you to bear your weight supported on the pole for longer and longer periods of time.
- There are a wealth of tricks, spins, and holds to learn, and master.
- All of the tricks, spins, and holds are versatile and can be adapted to fit any person, regardless of height or body type.
- There are moves and tricks for any fitness level and level of ability and as your strength and skill develop so will the range of tricks and elaborations that can be added to your repertoire.