Children Fit 'n' Form Class

For the parents, I have coffee, protein shakes, water, and a quiet place for you to relax while your kiddos get active! Come workout at 9am and then chill after ;-)  veryeffectivefitness.com

June 2015 Class Schedule

Children Only Fitness & Form Class

Coming in June 2015 is a Children Only Fitness & Form Class every Tuesday at 10:15am at the VEF Studio veryeffectivefitness.com .... Hope to see your kiddos there! Adult All Fitness Class precedes the Children's Class at 9:00am, so no excuses for you not to both get your workouts in and done for the day!

Children Fitness & Form Class  This class is structured for children of all ages (but primarily those ages 4-16). It is designed to teach them proper movement in squats, push ups, lunges, etc., as well as stretching to protect their bodies as they develop. This is an excellent class to get kiddos active, but primarily to protect their joints & muscles in any of their sports endeavors.  

Good Workout to Get Started/Rebooted

Have been away from the workouts for a bit?  Below is a good workout to get you started, restarted, rebooted, GOING.  Want some other suggestions?  Be sure to check out Free Monthly Workouts page and all the links or visit me at the VEF Studio (details at veryeffectivefitness.com).

Complete 2-4 complete Circuits of Round 1 with 30 seconds for each move followed by 15 seconds of rest between moves.  Once you have completed all of Round 1 (2-4 times through), rest for 60-90 seconds, then Complete 2-4 Circuits of Round 2 with 30 seconds for each move followed by 15 seconds of rest between moves.

Round 1 Circuit 30x15Mountain Climbers (fast or slow)Prisoner SquatsForearm Plank HoldLeft Leg Reverse Lunges (or split squat)Right Leg Reverse Lunges (or split squat)Wall Squat with Arms against the wall to form a "W" (w/elbows in line w/shoulders)

Round 2 Circuit 30x15Calf RaisesShin RaisesStability Ball PassesLeft Side Plank HoldRight Side Plank HoldWall Squats with Arms against the wall to form a "W" (w/elbows in line w/shoulders)

Follow with Tabatas, Intervals, or just Cool Down Stretching.

Raw vs Steamed Spinach

from Oxygen April 2013 issue:

Which packs more nutrients?  As  you probably know, spinach is an excellent source of nutrients.  However, a naturally occurring compound in raw spinach called oxalic acid (sometimes referred to as oxalate) interferes with the absorption of some minerals found in spinach, including iron and calcium.  Cooking the spinach helps to break down this compound.  One cup of cooked spinach contains 6.5 milligrams of iron and 245 milligrams of calcium.  On the contrary, one cup of raw spinach only has 0.8 milligrams of iron and 30 milligrams of calcium.  Steaming is also a better cooking method than boiling, as it helps to preserve water-soluble vitamins that can be lost through the boiling process.  All you need is a maximum of five minutes over medium heat to steam a pound of fresh spinach.

Other Tidbit:  Research shows that spinach helps relax arteries and lower blood pressure, reducing the risk of heart disease.

Detox & Cleanse

from http://www.naturalnews.com/026910_apple_vinegar_cider.html Detox and Cleanse With Raw Apple Cider Vinegar:

"The cleansing properties of apple cider vinegar have been utilized for centuries. Eastern medicine teaches us that apple cider vinegar can help stimulate circulation and aid detoxification in the liver. Ancient cultures often used apple cider vinegar to purify the blood. Today we are exposed to more toxins than ever before, so it's become even more important that we take care of our bodies by detoxing with natural medicinal foods like apple cider vinegar.

Apple cider vinegar is rich in natural minerals, vitamins and enzymes. Supplying these nutrients to the body is crucial during a time of detoxification, when all the systems in the body go into overdrive to purge out toxic material. The unique acids in apple cider vinegar can bind to toxins and help the body eliminate them more effectively. They are also equip to fight bacteria, fungus and Candida.

Another way apple cider vinegar aids detoxification is by breaking up mucus throughout the body and cleansing the lymph nodes to allow for better lymph circulation. A healthy lymphatic system can remove toxins from the cells in the body while improving immune system response.

Taking apple cider vinegar before meals aids digestion and improves gastric health, helping the body remove toxic waste more efficiently. When foods are digested thoroughly and waste eliminated quickly, the body is nourished and toxins are removed before they have time to do damage.

Remember, to get real results you must choose a real product. The ideal apple cider vinegar is in raw liquid form. It should be unprocessed and unfiltered, with plenty of "mother" in it. Any other kind of apple cider vinegar will be far less effective and may provide no benefits at all. In fact, some cheap imitations are simply white distilled vinegar with caramel coloring added!

Take apple cider vinegar in small doses throughout the day. Many people like to take 1-3 teaspoons in a glass of water before meals to aid digestion. Others enjoy adding it to hot water with honey to drink as a tea. You can also use apple cider vinegar to make tasty and nutritious sauces and salad dressings.

A hot bath prepared with a cup of apple cider vinegar and a cup of Epsom salts will draw toxins out through the skin and help jumpstart the cleansing process. This can also help relieve joint pain as well as skin conditions like eczema and acne.

While apple cider vinegar can play an important role in detoxification, it will be far more effective when combined with a naturally healthy lifestyle that includes these habits:

- Eat a balanced diet that consists of unprocessed, natural foods that will provide the body with the nutrition it needs to purify itself.

- Include some raw, uncooked foods in your diet since these supply important enzymes that will help you detox.

- Choose organic foods to help reduce your exposure to toxins. Keep in mind processed foods of all kinds should be avoided, even if they are labeled organic.

- Exercise regularly to improve the health of the circulatory and lymphatic systems, both of which work to cleanse and purify the body.

- Reduce toxin exposure by using natural household cleaners and beauty products.

- Drink only filtered water to avoid potential toxin exposure. Getting plenty of pure water will also aid natural detoxification processes."

Friendly Bacteria

From November 2012 Yoga Journal

"The friendly bacteria--known as probiotics--that live in your gastrointestinal tract are key players in your immune system, says Shekhar K. Challa, MD, a gastroenterologist in Topeka, Kansas, and the author of Probiotics for Dummies.  In addition to producing enzymes and proteins that kill harmful bacteria that enter your body, probiotics colonize the limited amount of real estate on your intestinal walls, leaving little room for the bad guys.  Ideally, good flora dominate your gut's ecosystem, but Challah warns that the balance can be upset by stress, illness, acid-reducing medications, antibiotics, and the consumption of too much refined sugar, animal fat, coffee, and alcohol.

One way to increase your body's population of beneficial bacteria is by eating them; good food sources include yogurt (as long as the label says "live cultures"), cheese, kefir, and unpasteurized (that is, refrigerated) sauerkraut, kimchi, miso, tempeh, and kombucha.  If you're dealing with a health condition, Challa says you can get more impact by taking supplements (see below).  Even if you're healthy, he says, 'a daily dose of probiotics, via food and supplements, will help keep your good bacteria in control, which is crucial for digestive and immune health."'  ~Karen Asp

[Studies have shown that taking probiotic supplements may prevent or relieve gastrointestinal ailments like traveler's diarrhea, prevent upper respiratory infections, and provide relief for urinary tract infections, yeast infections, and allergies.  Challa recommends choosing a supplement with multiple bacterial strains (at least five) and with encapsulation (to increase the chances it survives your stomach acids) and taking 5 to 10 billion CFUs (colony-forming units) daily.  To increase its viability, choose a brand that contains prebiotic fiber.] ~Karen Asp

Spicy

from Fitness April 2013 issue:

"Technically, spices are vegetables in concentrated form," says Wendy Bazilian, R.D.  "Like veggies, they contain thousands of healthy phytonutrient compounds, including antioxidants."  But spices are calorie-free and require no prep.

Rosemary health perks:  While grilling and sautéing require little to no added fat, cooking at high temps produces compounds called heterocyclic amines, which are harmful free radicals that may cause cancer, explains Hannah El-Amin, R.D., a dietitian at Northwestern Memorial Hospital in Chicago.  Luckily, marinating meat in a mixture made with rosemary before firing it up prevents the formation of heterocyclic amines by as much as 84 percent, a study at Kansas State University found.

Cinnamon health perks:  A seesawing blood sugar level can drive hunger and cravings; the antioxidant compounds in cinnamon help prevent those spikes and dips by improving the way your cells metabolize glucose, El-Amin says.  What's more, research shows that eating half a teaspoon of cinnamon daily reduces risk factors for diabetes and heart disease within six weeks.

Curry Powder health perks:  The starring role in this blend of herbs and spices belongs toturmeric, which contains curcumin, a powerful anti-inflammatory "that's 50 times more potent than vitamin C or E," says Bharat Aggarwal, Ph.D., a professor at the University of Texas MD Anderson Cancer Center and the author of Healing Spices.  In fact, one study shows that curcumin inhibits the growth of certain breast cancer cells, and other research suggests it may also protect against stomach and colon cancer.

Oregano health perks:  "I think of dried oregano leaves as miniature salad greens," Bazilian says. One teaspoon contains not only six micrograms of bone-building vitamin K but also the same amount of antioxidants as three cups of spinach.  And preliminary research indicates that oregano can help fend off stomach flu. "Bacteria often hitch a ride on the food we eat, and oregano may keep them from multiplying and making us sick," Bazilian says.

Cayenne Pepper health perks:  Talk about red hot: Capsaicin, the compound that gives cayenne its burn, also "helps crank up your body's thermostat, firing up your metabolism and helping you burn extra calories and fat," Bazilian says.  In a study at Purdue University, people who added half a teaspoon to their meal ate 70 fewer calories at their next meal and craved fatty, salty foods less.

Ginger health perks:  Besides helping to settle an upset stomach, this peppery spice can also lessen workout induced soreness:  People who consumed one teaspoon of ground ginger daily for 11 days experienced a 25 percent reduction in exercise-related muscle pain compared with those taking a placebo, one study shows.  (Gingerol, a chemical in ginger, is thought to reduce inflammation and block nerve pathways that process pain.)  And Thai researchers recently found that middle-aged women who took a daily ginger supplement for two months exhibited a greater attention span and scored higher on memory tests than women who took a placebo.

Cumin health perks:  One tablespoon of these aromatic seeds fulfills 22 percent of your daily requirement for iron, a mineral that helps keep your energy level high and your immune system in flu-fighting shape.  And according to preliminary research, cumin may also boost your brainpower:  In an animal study, consuming cumin extract was shown to improve performance on memory tests.

Nutmeg health perks:  Despite having a hint of sweetness, this spice may help prevent cavities.  "Your mouth is a hotbed of bacteria, and nutmeg fights the germs with antibacterial compounds," Bazilian says.  Chief among them is macelignan, which reduces plaque formation by 50 percent and eradicates cavity-producing microbes, according to Italian researchers.  Additionally, nutmeg is rich in protective anti-inflammatory compounds that can lower your risk of cancer by stifling tumor growth, Aggarwal says.

Keep it spicy!  Just like fresh produce, spices pack less of a punch--for your taste buds and your health--over time.  Here's how to make sure yours have plenty of kick.  Read the fine print.  Most spices have a "best by" date on the bottle.  If they don't, write the date of purchase on the cap.  Toss dried herbs and ground spices after two years and whole spices after three.  Keep your cool.  Moisture and heat can suck the life out of your spices fast, so store them in a dark, relatively cool and dry place (that is, not above your stove), Limor Baum, R.D., says.  Whole up.  When possible, purchase whole spices, like black peppercorns and cumin seeds, and grind them yourself as needed with a mortar and pestle or a spice or coffee grinder.  Show off.  Keeping your spices organized can prevent you from leaning too heavily on salt.  Clean out your junk drawer and fit it with an in-drawer rack (find one at containerstore.com) 

Keep Your Good Habits

So the 6 Week Spring Clean Your Habits Challenge is done, but the good habits you've obtained shouldn't be forgotten or in the past! If you completed the Challenge....Whoo Hoo & YAYE! If you didn't get to participate these last 6 weeks, well you have 6 weeks yet ahead of you to get right on it ;-) All the info you need is located on the Current Fitness Challenge

• Week 6 = 5/11-5/17 Home Stretch!  Really give this last week everything you've got and don't ease up on any of the good habits you have thus far made!!!  Weigh and Measure on 5/17/15 and compare changes from Day 1.  
• Have further to go to reach your ultimate GOALS?  Continue on with your good/clean/active habits and you will most certainly get there!  Want to maintain your achieved success?  You guessed it....continue on with your good/clean/active habits and you will most certainly stay there!  What you are doing is NOT a diet or a temporary "fix".... you are living with good health/fitness habits which should never deprive you from a full and happy life, so why stop?

More Is Not Always Better...

Going to the extremes of anything is not usually the best choice.  The same goes for your vitamin intake.  Make sure you always follow your doctor's advice and recommendations and beyond that adhere to recommended dosages.  Special care must be taken to not consume excessive amounts of fat-soluble A, D, K, and E vitamins that are stored in the body fat as they can impair physical performance and health.  Excess vitamin A and D intake can actually retard growth and permanently damage organs.  But that doesn't mean don't take what you need....Vitamin D is important in promoting calcium absorption for example so make sure you know what you are consuming and what you should consume.  Know too that the best source of any vitamin and mineral is the natural source and that supplements/vitamins should not be your only source of such.