(CNN) — Nutritionists have long touted the heart-healthy benefits of extra-virgin olive oil.
Recently, researchers found that consuming a Mediterranean diet heavy in olive oil can help lower some heart risks. Consuming more than four tablespoons a day can significantly lower your risk of having a heart attack, suffering from a stroke or dying of heart disease, according to the recent study published in the New England Journal of Medicine.
Olive oil is high in a type of fat known as monounsaturated fat, according to the Mayo Clinic. MUFAs, as they’re commonly called, can help lower your cholesterol and control insulin levels in the body. In addition to olive oil, they can be found in avocados, nuts and fatty fish.
Of course, that doesn’t mean you can go overboard. Even though it’s made of “healthy fats,” olive oil is still high in calories and should be used in moderation. Here…
I had rescheduled my Friday appointment till today because Jonathan is out of town tomorrow but as I was rushing into Mira’s classroom this morning I get a text from Jonathan saying that he needs to cancel. I was bummed because I really was looking forward working my arms after yesterday’s killer leg workout but he was kind enough and sends me the routine he had in mind for me.
I figured I had to get over to Life Time Fitness and was planing to do so after lunch when it’s normally fewer people. At the same time MsT calls and tells me that she has finally made her mind up on which gym to join (and it is mine, yay) so we decide to meet up at noon. She was dying to get back to “work” as she missed out yesterday.
When we meet MsT was ebullient and ready to go even though she was still feeling a little bit rundown. We started 15 minutes on the Stairmaster, a nice warm-up and Jeez my backside was not to pleased with me!!
All the circuits Jonathan put togehter was built up with two excises, this was because if you would have to use more machines than one it would be too much waiting around. This was perfect since me and MsT was taking turns doing our three sets on every circuit.
I know I mentioned this before that I don’t always know what weights I lifting especially on the machines and barbells, yes I know I’m spoiled ;). I asked Jonathan and he gave me a ballpark estimate where to start but he also told me to make sure I was pushing it…and I did!
It was a blast working out like this as non of us was allowing ourselves of doing any less than the other and we kept on cheering on each other to push that little bit extra. When we finished our four circuits we had worked heavy weights for exactly 50 minutes.
This really shows Jonathan’s experience with brilliant routines that was working what needed to be worked on. The last thing we were told to do was 10 minutes on the rowing machine to completely exhaust the arms and then the hour was completed…
Your very life is your thinking – and the result of your thinking processes. Your flesh, bones, and muscles can be reduced to 70 percent water and a few chemicals of small value, but it is your mind and what you think that makes you what you are. The secret of success lies not outside, but within the thoughts of man.
Figuratively, thought makes giants out of pigmies, and often turns giants into pigmies. History is filled with accounts of how thought made weak men strong and strong men weak, and you see evidence of its working around you constantly. You do not eat, wear clothes, run for a bus, drive your car, turn on the television, or read a newspaper – you don’t even raise your arm – without a preceding thought-impulse. While you may consider the motions you make as more or less automatic, perhaps caused by some…
No, I was back on the scale yesterday and I am down the to the same weight I was before are gained last week, 56.3kg or 124.2 lbs.
I have decided not to update my weight and measurement every week for now on, as I don’t think I’ll loose any more significant weight. Instead I will update my monthly body composition and I had my body fat measured this past Tuesday.
In January it was at 21.8% and in February 20.1%. I think this will reflect my fitness progress more accurate than what the scale says and when I attempting to use the tape measurement sizing my bottom 😉
I am a huge fan of nachos but living a low carb diet life nachos tops the list of things that you should not eat. So the other day I stumbled over a recipe of nut-crackers and I thought I should be able to use that idea to convert it into nachos. So this evening I got to work, I also chose not to use any pre-packed taco spices and salsa that are filled with sugar, starch and other unidentified unpronounceable ingredients …here we go!
How to: Start with chopping the nuts in a mixer and mix in the eggs and season with Salt and the red Chili Pepper. “Dott” the mixture on parchment paper to small round looking sized chips and place them in the oven for around 10-15 minutes at 150 C/300F or until they are crisp and hard.
Fry the meat and the garlic and season with the spices. I always add water and let the minced beef simmer until the water has evaporated.
Mash the avocado and mix in all the other ingredients for the guacamole. I always make sure I have a lot of lime juice because this prevents the avocado to become brown.
Once again I got use for the mixer when making the salsa just place all the ingredients and run it for a couple of minutes
Today it was only half the group as T and L was sick. I really felt sorry for them, not only for being sick but also for missing out on a fierce workout! It was no core warm-up today; we went straight on hitting the legs hard doing squats with a weighted barbell by pyramiding the weights starting at 65 lbs. working up to 105 lbs. I am not a big fan of squats because I just don’t have the technique. One of the reason why is because that my calves are overdeveloped from my years of being a gymnast and standing on my toes.
When we were done with the quads we started working the hamstrings doing Romanian deadlifts and curls and it was now when the “real butt workout” really started! So Jonathan’s idea was to exhaust the hammies so when we started doing our 40 walking launches with 2x15lbs kettle bells then 30 WL 2×35 lbs. followed 20 WL 2×30 lbs. to finish without weights for the entire length of the gym, a roughly guess would be 60-70 WL we were really focusing on that ass of ours!
Walking back to get my water bottle I was joking that I was not having any blood left in my head because it was all in my legs and I was walking like a 80 year-old…lol. After a short rest not thinking I could crank anything more out of the legs we worked the leg extensions and the leg press.
The last and final two exercise we did we put the focus back on the glut again and all of a sudden it felt like I was back in the that old stinking gymnastic hall kicking my leg up behind my head but now not so high and with a weight attached to my leg.
I am actually not going anywhere on spring break but I will be thinking of all of you who are. Meanwhile I keep on focusing on that behind of mine because although the summer feels like it is far away, it will be here before we know it and I will then be squeezing it into bikini for sure!