All about ABS!

NOVEMBER IS ABS MONTH!!

PSA :: This is not a BIBLE, or a "guaranteed" way to get abs...
There is no such thing as a guaranteed ab formula (*sorry), people's bodies are different, and therefore, things will work differently for all. These are, however, some of the myths & must-do's in order to get on your way to that smoldering six pack. It takes commitment and work!

Here are the FACTS
First :: Abs are made in the KITCHEN! The best way to ensure you're doing what it takes for those Summer-body, Modelicious midsections, is by making sure you're getting your daily required water intake (*half your body-weight in pounds, to be drank, in fluid ounces) AND by eating a Nutrient dense, Fiber & protein-rich, Clean diet! Lean proteins, healthy fats, Fibrous carbs, Colorful fruits & Veggies.

Second :: There is NO SUCH THING as "spot weight loss". So you can't "just lose weight around your midsection" anymore than you can "just lose" fat off your arms/legs/head...whereever!
To lose fat ALL-OVER, you MUST do CARDIO *shock, awe, gasp, terror* - that's the reality.
You want the RESULT? DO the WORK!

Third :: Abs are made in your Sleep!! I know what you're thinking... "Wait..WHAT? Didn't you say I have to WORK? And now you're telling me to SLEEP? Que Le fuu?" Let me explain!

The 3 most important hormones in fat loss or retention are Ghrelin, Cortisol & Human Growth Hormone (HgH). Without going into too much science, let me give you the short version.
Ghrelin is secreted when you stay up beyond 17hours in your daily cycle. It causes a resurgent "hunger" pang in order to provide your body with nutrients to stay up past its expected work-window. (*hence those midnight snack cravings) - Studies by the Am.Journal of Medicine show that we cosume 200-350 more calories on days that we get less than 7hours of sleep.
Cortisol is "the stress hormone". It is released by the body in response to outward stressors (one of these stressors being fatigue & under-rest) and is broken down & re-uptaken in sleep. If Cortisol is not broken down to be re-absorbed, it gets stored. Guess where.... Abdominal Fat.
HgH is responsible for Growth, in childhood/adolescence, and in adulthood helps with cellular healing & regrowth, nutrient processing & breakdown of fats into fuel in our sleep. Provided we reach 2nd stages of REM (*aka: get over 6.5 hours of sleep per night)

Let's quickly RE-CAP :: If I stay up late, I secrete a hormone which makes me eat more. And, not only that, but my body secretes a hormone to deal with the stress of this on my body and stores it in my belly fat... WHICH I have just padded with the extra food I'm eating... hmmmm, sounds very Un-Abs-etizing... BUT if I sleep I release a muscle & cell healing hormone which breaks down fats...
Now do you get the importance of SLEEP? GOOD!

One final note before I address some Myths - Want to look 5lbs slimmer instantly?
STAND UP STRAIGHT! Good posture, engaging the core and holding the chest up, tailbone neutral and chin draw back and supported by the neck and spine, put the abs to use, and also removes the slouch that often leads to a lower-belly poof.

Let's move onto a few ABS MYTHS
1) Doing "Abs" gives you Abs
- No, Sorry! Nope, Neeerp! FALSE!

People think that simply doing a "shit-ton" of abdominal exercises will give you "ABS". Sure, do enough crunches & resistance works & those abdominal muscles will be ripped & shapely... BUT, TRAPPED UNDER FAT. If you actually want to SEE your abs, you need to control your eating and burn calories! Just like other regions, Crunches help build fibers, in the abdominal muscles, but have little to no effect on the layer of fat covering them.

Remove the fat, and the muscles shine thru! Build the muscles UNDER the fat, and you'll end up looking "puffy" (*Trust ME!) >> Diet and cardio get rid of belly fat, not abdominal exercises.

2) Crunch is KING!
- again FALSE!
People neglect their core, as a COMPLETE structural region. Its not all about getting down on your back & cranking out crunches! In fact some of the best ab-killers, don't involve laying on your back at all!

Limiting your self to one angle of attack is just that, LIMITING!
Some of the BEST ab-workouts come from doing Larger muscle groups which require CORE STABILITY to be performed.

For example >
Pull Ups, Push Ups, Squats.

All of these movements are working other muscle groups but depend primarily on the core to stabilize the surrounding muscle groups in order to target the working group.

Plyometrics are another great example of using the abdominals, while not "doing abs". The core is responsible for body stability during position change, and in movement transition. It helps with balance & power during propulsion. Bonus - Plyos are an AWESOME way to burn calories!

If you insist upon a floor-based Core workout...

Instead of Crunches, Try THESE >
Bicycles, Russian Twists, Cross-body snaps, Planks.
(*not "planking" - As IF! please! Those are toats last season)

Planks are actually one of the (*if not THE) best exercises to tighten the midsection and requires no movement, and no laying down at all! Front plank and side planks, where the only thing touching the ground is your hands (or forearms) and feet. One of the greatest core-testing moves, erm.. non-moves, EVER! Holding a plank position for 30-60 seconds can seem like torture! Try it! You will feel your entire midsection tighten and WORK, including your low back, obliques and front abs.

3) Resistance is NECESSARY
Also, as I said before ABS ARE MUSCLES!! With any other muscle group, when you want those nice cuts, you pick up a weight, and external load or resistance and get pumping, why not with your abs?
Weighted core work is KEY to the well chisled midsection.

Some Awesome Weight Abdominal Movements >
Medicine ball drills/throws, cable cross pull machine work, or Kneeling cable crunches (*you crunch down, not up) or Situps while holding weight against your chest.

Basically :: More resistance, means more challenge. More challenge, means bigger cuts - got it?

One Caveat >
I typically limit load when training the obliques (the muscle group beneath the "love handles" running along the sides of your torso). Too much bending, with an added resistance, will cause those muscles to grow (duh) but instead of whittling, it will end up making your sides look THICK. Better bet - stick to twisting moves, or upper-weighted extension moves, with a lower resistance.

For example >
Saxon Bends, Mason Twists, Russion Twists

CAUTION
Choose a resistance that you can ACTUALLY SUPPORT. In order to gain from your abdominal work, you want to be sure that its the abdominals working. We want to avoid lower back strain, and pain, by ensuring that you are using the entire core, with a focus on the abs groups.

Engage your abdominal muscles, holding focus in the core by thinking about drawing your belly button up & in, toward your spine during any of the abs exercises, and during any weight-bearing activity. You will improve not only your core strength, but your stability in other lifts as well.

Take Home Message ::
Kitchen first (clean diet, more water); cardio; sleep; posture; abs' muscle work

I will try to post an Abs Cypher vid this week!!
REMIND ME via TWITTER


Cheers,
Mia xo

New working 1RM!

170lb single rep for bench press!!

So it was 3/4 depth, and took 3 attempts BUT it's something to work with & towards my 5rep!

IMA DO BETTER!

But, for now, check it out ~> http://youtu.be/y0c7EmUjOL8

Couple new Vids!!

on my Youtube Channel... For Workout WINSday :)

*yes... it's Thursday, but I was packing!

http://youtu.be/nUNd31DiWZQ -- Lat Pull Down
http://youtu.be/yRrxg-omdEM -- 25lb plate weighted Pull UP
http://youtu.be/6HkRp3j8TOU -- 38" boxjumps


Let me know what you think!!

Cheers,
Mia

I know I said this blog wasn't going to be personal...

But... This is worth the exception

My BEST FRIENDS are my HEROES!!

Friends are heroes. Just like emergency responders run toward havok
while other flee from it, friends run to your side in chaos while
others turn away.

My friends are Awesome. By the true definition, they are AWE-worthy. I
am truly inspired to do more, do better, complain less in life. To
sustain on what we have but to strive for more.

They are my web, my nest, my family, my home away from home. (*well,
except for my sis, who is my friend but also legit family - I digress)

Male & female, they are warriors in their own rights. Fighting their
own demons & battles. Taking on & smashing through challenges. Growing
when circumstances try to limit their power. Thriving when things seem
bleak.

So many paths they walk, and I was fortunate that my path intertwines
with them all (though some of theirs may never intersect)

Though extremely different in creed, race, character, sex & age each
one has added to MY growth, my life, my strength. They are parts of
ME. They were brought into my life to allow those parts to be
fortified & nurished by their spirits; their input; their love.

They remind me that we often dont control our circumstances, we don't
always have escape routes, or available ways to avoid pain, but we can
& should control how we respond!

They remind me that to overcome an obstacle, sometimes the true fight,
the thing that shows true strength is to stay in the chaos & SURVIVE.

They are true proof, that sometimes to win the fight, you won't get to
knock someone out or get them to submit. But often you just have to
last to the bell, and life may give you the Win by decision. ONLY IF
you Never stop swinging!
And if you can't swing, protect your neck & make sure you have a steel jaw!

I am Honored an Humbled & Inspired that they have chosen to call ME
friend as well.
I am truly blessed to overflow by the people in my life.

I TRY do my best, and will continue to strive to do MORE, to do the
same for them. I only hope they feel the love I have for them. Through
the tears, laughter, rants, rage. Through the Parties, exams,
workouts, practices,  Through the births & deaths; wins & losses. In
celebrations & in condolences. I pray daily for them all, hoping they
know that they are thought of and loved.

They Inspire ME to be my best. To stand for something. They support my
goals, no matter how crazy they may seem to others..

My band of Warriors. My "Spartans 300" against the World's "Persian Army".

To my sister, my Heart, my ACEgirls, my soulchild, my Sunday ladies,
my Halfies, my fitness beasts & my Boys :: Regardless of the length of
time we've known each other, Each for your own reasons, thru different
walks of life.
Those who I call BestFriend. A Love. My 'adopted' family, my favored
ones amongst many in similar circles.

Due to the circumstances in the past year, I've done my best to say it
frequently to those I hold in my heart (You never know when you will
say it for the last time)

My Friends --» I LOVE YOU

We may not communicate daily, but hold the truth that you are loved &
you matter to someone.; to me, even on days you feel less so.

Thank you for being my Hero, My Friend.

Love always,
Mia

Straight- Legged Deadlifts...

...or Stiff-Legged Deadlifts, are Great for back of Leg Cellulite smoothing!

Cellulite ::
Trapped fat that develops subcutaneously (right under the skin) and creates a lumpy or dimpled appearance. If you suffer from this (non life-threatening disorder) you need to focus on weight loss and weight lifting exercises. Beyond cardio & smart (clean) eating, Building muscle can help increase your metabolism and give your body, and yes your legs, better definition.

Deadlifts ::
To do stiff legged deadlifts, hold a barbell in front of your thighs, & standing with your feet shoulder width apart and grab the bar with a hip or shoulder-width, overhand grip. (*You can use a mixed over/under-handed grip, if you're lifting Very Heavy, to maximize the time you can maintain your grip)
Bend at the hips and Lower the bar - your arms and Torso - towards the ground, keeping the arms parallel to the thighs. Feel the contraction through your hamstrings & glutes, stand back up contracting the core as you exhale.
In order to avoid strain of the lower back, ensure that you are keeping the abs contracted, and choose a challenging but manageable weight, in order to hold proper form.

#workoutwednesday - Me Going HEAVY (for ME) last week!

While you don't need to go for a MAXIMUM lift everytime, you DO however need to pick a weight that will challenge your leg muscles through the ENTIRE range of the Deadlift movement.
Try it!!
Mia - xo

WORKOUT WINSDAY !!!

Just a little someting I did today...

My warmUp exercise for the chest & back burner from this morning :)

Full Burpee to Wall Grip PullUps

Enjoy the vid, and if you're feeling *springy* Try em!!

Mia - xo

Put your BEST foot FORWARD...

...AND LUNGE!!

  

Other than Squats, LUNGES are probably my favorite (and the most effective) Leg & Butt strengthening, building & all-around (re)shapting exercise you can do.

 

While, we ALL know that this may be for different ends (different goals esthetically as well as where strength/power are concerned) BOTH  Men & Women benefit from working the Quadriceps, Hamstrings & Gluteal groups.

According to the Dictionary, a LUNGE (*the noun) is defined as "Any sudden, or purposeful, forceful, Forward movement."  I'm going to take it a few steps further.

Where fitness/exercise is concerned:

A Lunge is "any purposeful, forceful movement, in ANY direction" since, as you know, lunges can be done forward, backwards, laterally (*side to side) or Stationary Up & Down. The exercise stance, takes it name from the body position used in the Lunge or Thrust position in Swordplay.

 

One foot is in front bent at or above a 90degree angle and the other is behind, either bent, also at or above 90degrees. Or it can be behind, but kept straight in an extended line (*as in the case of the crescent & warrior 1&2 stances, in yoga)

 

The load bearing angle on the front leg, is the reason a stationary lunge is sometimes also called "a split squat".  Although, according to the University of Michigan, while the joint angles are extremely similar, the torque (*the force about an axis) is where the difference lies, and this is how we get a difference in effect apart from the two-legged ("regular") squat.

Ok all science aside...

Here are some Benefits to Lunges for BOTH Males & Females ::

According to the American Council on Exercise, this single exercise works the abs, glutes, hips and both the quadriceps & hamstrings groups, fairly equally, all at once. In this way, the lunge is unique. Squats, Presses & Curls typically work one more than the other, and don't always allow you to achieve the needed ranges for total muscle group activation. Also, Lunges have more options for variation than these other exercises.

 

Apart from the Strength gains & size growth, the flexibility gained from performing the Lunge will improve not only your daily functional movement, but also your athletic performance. For example: The increased flexibility enables you to develop a more efficient running motion because you can increase the time your feet spend on the ground. This in turn allowing you to achieve more power from the push off. In addition to this, the lunge will help you with balance & stability and with any of the basic functional movements for any sporting activity requiring fast reaching/lunging movements, or quick changes in direction. (*Dance, Tennis, Hockey, Football - yes, BOTH kinds). This improvement in functional movement makes lunges benficial for everyday living & movement.

Beyond this, they just downright make the legs (*and butt) look GOOOOOOD!

Some Tips ::

• Maintaining neutral spinal alignment throughout the range of motion is important.
• During movement, the plane of the shoulders should remain parallel to the floor and the back should be straight. Keeping the chest up ensures the back remains straight and keep the core girdle tight.
• Tilting to either side in the descent or ascent can lead to injury
• Keep your lead knee at a 90-degree angle or higher. The knee should be in line with the toes from start to finish.
• Do not go too far forward or downward, stop at a depth where you can keep the knee over the lead foot's toes
• Lunge as deep as you want, as long as you can maintain the 90degree flexion at the knee; the deeper you go, the more challenging it is to get back to the start position.

Here are the Basics ::

Forward Lunge - To perform the perfect lunge, start with both feet together, stepping one leg forward and keeping the other back.  You must step far enough forward that you are able tolower your body until both knees are at 90-degree angles. In perfect alignment,  your front thigh becomes parallel with the floor. Pause for a moment before slowly pushing your back leg forward. You can either do all the repetitions with the same foot & THEN switch, OR you can alternate sides for the total number of reps.

Stationary Lunge - Start with one leg forward, one leg back, ensuring the lead foot is an adequate distance ahead of the body so that as you lower, you can maintain proper form (*same as the end position of the forward lunge)

 

Variations

Lateral (side) Lunge - Step out sideways from centre, the anchor foot stays sideways (*like Yoga Warrior), & butt drops as you sit BACK, not over the outside leg. Lower yourself until you get your Knee at or above 90degrees, & the anchor leg stays straight. To return to start position, push from the outside foot; This move also enlists the adductors and abductors (*leg's close & open muscles)
 
Rotational Lateral Lunge - Similar to the lateral lunge, except the hips & toes turn out (*like in fencing); Rear leg stays straight.

Reverse - The effects on the muscle are the same, but the reverse Lunge places less stress on the knees because the knees cannot extend beyond the toes; After reaching the most comfortable bottom position, shift your balance forward and then push off with your rear foot while straitening your forward leg.

After you can master impeccable form with only body weight - Step it up >> weighted (Barbell on top of shoulders, Dumbbell carrying), walking lunges/ weighted walking lunges, jumping (single-sided or switching feet), balanced (bench/swiss ball), incline (lead foot on an elevation), decline (rear foot on an elevation), Lunge with Core twist (at end position rotate the body over the lead thigh)

 

*WHEW* Long-Winded, but I really do recommend LUNGES!! I love them! And they WORK!

Cheers,
Mia

Alis Volat Propriis

Translation :: SHE FLIES ON HER OWN WINGS...
It's My Mantra & the inspiration behind this Scorching Arm workout!

Hands Up if  >>>
Ladies: You planning to rock that Strapless number for New Year's Eve?
Fellas: Want to bring the cannons to the Christmas GUN SHOW?

3 Quick Tips to remember
1. There is NO such thing as SPOT toning or SPOT weight-loss.
To tone a muscle you need to lose fat! This is the biggie to keep in mind. Arm toning is not possible without losing fat. And, sadly, it is not possible to lose fat off of ONLY your arms. This means that if you want to tone your ARMS you need to start with CLEAN FOOD INTAKE & CARDIO, in order to lose fat from the WHOLE BODY.

2. You WILL need to lift Weights! < LADIES, YOU TOO!
Gasp! Sputter! "Oh no, I thought this was only TONING, I dont want to BULK UP"
For this mindstate you deserve a *BIG STINGING SLAP*
2 things you MUST commit to memeory
>>> MUSCLE BURNS FAT BETTER THAN FAT! Floopy ropey un-muscles are no contest to actual muscle in keeping the body metabolizing its own fat as a fuel source!
>>> Girls do NOT have enough testosterone to readily stack muscle fibers and add mass.
TRUST ME! It's VERY hard to add even 1" of mass on your arms (it took me 9 GRUELLING months!)

3. To EFFECTIVELY Recruit new muscle fiber cells, you must CHALLENGE your muscles.
i.e you need to go HAM (Heavy As aMutha) well... as HAM as you can! LOL! Also, By recruiting new muscle fibers, you avoid Bat-wing & arm cellulite (*eeeewwwww)

ALLATHAT being said...

>>> YOU NEED WEIGHTS - It's all Free-Weight based.
Ladies you CAN & should pick a challenging weight (*your purse is 10pounds, don't tell me you can only curl 4 lbs) you're aiming for 15-20 reps; Gents choose a weight where you can get 10-15 SOLID reps (*Form is KING) shoot for 10-15 reps.
NB - with men having T+ hormone, they don't need to hit as many reps to feel the deep burn in the muscle bellies, and they will in most cases, lift heavier. Therefore, to keep proper form, stick to the lower rep range.
(*My IRON MAIDENS, don't hate me! I know WE stay out-Beastin' most of these dudes out there, but I'm talking Gen-Pop, genetic stats - No disrespect, to anyone!)

Here's a Quick and Effective 30min INTENSE Arms Circuit to burn calories & make those muscles WORK! You CAN do the Circuit 3x!! YES.YOU.CAN !!
*It should take between 8-10mins per round depending on the rest you take (*30-60sec b/w each move)

1. Barbell Curl
- Feet shoulder width apart
- Hold barbell about shoulder width apart.
- Keep elbows in a neutral, but fixed, position by your side
- Using your biceps, lift the weight up to the top of your chest.
- Lower it slowly & without moving your elbows

2. Close Grip Barbell Bench Press (Laying on a bench)
- Use a manageable, but challenging, weight.
- Grasp barbell a bit narrower than shoulder width, unrack the bar and with a tight core, bring it down to your mid-torso (around the diaphragm region).
- Push the weight up using your triceps and lower it to the same position.
- Just before it reaches your chest fire it up in the pushing direction again before it gets a chance to rest on your body. (This prevents your chest from taking over with the weight lifting.)

3. Facing Palms Chin-Up (*yes, you can put ONE foot on a chair)
- Grasp the Pull-up bar at shoulder width.
- Allow the arms to be at full extension
- Pull the body upward, contracting the Biceps, as well as the latissimus dorsi (*those wings behind your armpits)

4. Dumbell Reverse Grip Bicep curl to Shoulder Press
- Holding two dumb bells resting on your thighs, standing feet shoulder width apart.
- Start with palms facing your thighs.
- Using the Biceps, curl the weight upward to the chest, palms are facing out.
- Push the dumb bells from the chest over your head, Pressing with the shoulders, until arms are extended
- Lower slowly until the elbows are back to 90degrees, and then back down to thighs.

5. Wide Position Push-Ups (*yes, if you MUST, you can do them on your knees)
- Start with your body in Plank position, move your hands outside of shoulder width, in-line with your armpits.
- Hold the core, and lower the body down slowly & controlled, making sure to keep the shoulders/hips/heels in a strong, straight line.
- When your elbows reach 90degrees Push upward through the palms to return to plank position
(*you can lower your chest to the floor, if you're able to)

6. Tricep Supination Kick backs
- Take a manageable dumb bell in one hand. Place the other hand and knee on a low flat bench.
- Keeping your back straight lift your elbow so that your upper arm is in line with your torso, and your thumb is facing forward.
- Slowly contract the triceps, extending the arm & lift the dumb bell until the arm is almost straight.
- As you extend rotate the thumb so its facing your hip, or upward (*will depend on the weight & your flexibility)
- Rotate back while lowering, controlled

7. 2-angle Flyes (Upright & Bent Over)
- Holding 2 dumb bells at your sides, palms in; feet shoulder width apart.
- Keeping the core tight, lift the arms outward & upward until the back of the palms reach the height of your shoulder caps (*deltoids)
- Lower slowly. As the dumb bells reach your sides, bend the knees slightly.
- Hingeing at the hips, keeping the back straight & the core tight, lift the arms out & upward again, until you reach level with your shoulder blades (*scapulae)
- Lower slowly & Stand upright

8. Forward Supination V-Raises
- Hold a dumbbell in each hand and stand with your feet shoulder width apart, arms at your sides.
- Starting with the palms facing in.
- With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape
- Lift until your arms are parallel to the floor, supinating (*rotating) the forearms, until the thumbs face in, palms face downward.
- Rotate back until palms face in again, and lower slowly back to thighs.


Now on the count of THREE, everyone front-double-bi flex, ready? 1...2...3... FLEXIN'
Mia - xo

(ps - If you absolutely don't have gym or equipment access, you can email me for at-home alternatives bodymorphology@gmail.com)

BOOBS!

Now that I have everyone's attention...

October is Breast Cancer Awareness month and so I thought I would blog about TWO of my favorite things... BREASTS & HEALTH!

BREAST HEALTH
The #1 factor in Surviving Breast Cancer, beyond prevention, is EARLY DETECTION.
Get your ladies checked LADIES! Monthly self exams, yearly physicals for EVERYONE OVER 20 and yearly or bi-yearly mamograms after 30! It used to be 40, but as the hormones in GMO foods increase, so do the prevalence of cancers. SUCKS!  

Here's a link on HOW TO DO A BREAST-SELF-EXAM (BSE)  >>

Guys, sorry it's not as *stimulating* as you thought it would be. That being said - take off your shirt, don't be shy, no one can see you, it's not about muscles... - NOW, see those little dime-to-quarter-sized flesheronis? Now see the fleshy area about 4"x4", from the anterior axillary fold (front edge of your armpit) to the sternum (central breast bone)? THATS A BREAST! - ok, ok, for my Physiqued Geeks, PECTORAL Region - potayto potahto, the POINT is > you can ALSO GET CANCER, so make sure when you go see your doc, and homey has you bent over and coughing, you ask (albeit, meekly) for a little up-top play, as well. Capische? Buono!

Now that I've spread some awareness... time for some FITNESS-related Breast Tips.

BREAST HEALTH in FITNESS

For everyone ::
HOW TO PREVENT RUNNER'S NIPPLES
You know when you get a great routine going... you're up, you go for an invigorating run & your body is feeling the LOVE, and THEN... about 10days into your Committed, Focused, RUNNING routine... OUCH! Your look in the mirror & your aereolae are chaffed & ruddy & painful! Hmmm... you're looking at RUNNER'S NIPPLE - chapping (rawness) caused by the repetitive rubbing of clothing against the nipples.
Men, it usually happens more frequently with you, because you don't wear bras, and you tend to sweat down the chest causing your shirts to stick to your chest.
Women, if you're wearing a WELL-FITTING sports bra, it will prevent movement of the breasts independent of the bra's material AS WELL AS channelling sweat between the breasts, away from the nipples.
SOLUTION
To soothe and relieve the chaffing - Apply a balm. They have fancy-schmancy ones at TheRunningRoom, but I've used Burt's Bees Lip Balm in the little circular tins. They tingle a bit, they're Paraben, Phthalate, Sulfate & additive-free & they're the perfect shape...
To prevent the chaffing - "Elasticised, adhesive bandages" *cough*Band-Aids*cough*

For JUST the WOMEN ::
PREVENTING BREAST & CLAVICULAR (collar-bone) PAIN <During exercise>
This is simple AND complicated... Simple first >The cause of the pain is BAD BRA FIT.
To my Bounty-cupped Beauties (*e.g. anything over a FULL C): As fun & exciting as it is to see your Tatas going BOUNCY, it's HORRIBLE FOR THEM! So CUT IT OUT or you will end up with your nipples tucked into your waist-band! Your Collar bone hurts because the skin, fascia & muscle tissues are PULLING AWAY FROM the bone *Aaarghh* GRAPHIC! (but TRUE).
Here's where the fancy, complicated part comes in > When YOU Move, THEY MOVE. (*Duh! Mia, why is that complex & profound, huh?) Here's WHY > an A-cup breast will move 1-2" in each direction - up & down - for.each.and.every.STEP.you.take!! Wait...WHAAAAAAT?!?! YES!
B-cups move 2-3" in each direction. C-cups 3-4". D-cups 4-5" and so on, and so on...
Sooo... if you're rocking some SMOKING FFs - you can imagine, when YOU run 5km your FunSacks are doing about 7km... YOWZAA!
*FYI : real or fake - the stress on the SKIN & clavicular anchor fascia are pretty much the SAME.
SOLUTION
A well-fitting Sports Bra. Look for a Bra with the key words HIGH IMPACT, for running & Jumping (*Plyo, HI-cardio, Step Class) and if you have over a FULL C (*36C+ and Ds etc...) find the styles with tags marked COMPRESSION, or MOVEMENT PREVENTION. If you have larger than a DD look for brands with support cups (*unwired styles are more comfortable).
If the XLsizes feel too *tight* try to get one specially made OR you can wear a lower-impact style with a "regular" bra underneath.

PSA :: NEVER - EVER -EVER RUN IN ONLY A "day wear" bra... PLEASE, for me! FOR THEM!
No bueno!

My Little-bitty-titty-committee... you can get away with slightly LESS concern, BUT if you're doing prolonged activity at high impact, or running, you should also wear SOMETHING with support.

Okay? Good? Ok! Good!
Ta-Ta!
(*see what I did there?)
xo - Mia

ps - IT's PINK for BreastCancer

Grilled Autumn Salad

This is on request of @BIG_NEPO_23 :: a Nice "carb-ternative" to potato salad or "plain ol' taters & veggies" -- It's a carb side that doesn't FEEL like carbs! Chocked full of colour & colourful vitamins, aminos, soluable-fiber and FLAVOR! *BAZINGA*

GRILLED AUTUMN SALAD
Ingredients

• 1-2 Summer Squash (*Yellow Zucchini, Courgette) - in 1/4" thick coins (*no ends)
• 1/2 a Regular Canteloupe (*if you're in the Lysteria-prone area, you can use Honeydew)
• 2.5c Pumpkin (*You can use any FIRM sweet squash) - in 1" x 1" x 1/4" dice (*I like the skin on, but you can remove it)
• 2tsp fresh grated Nutmeg
• 2tsp Fresh cinnamon
• 1/2tsp cumin
• 1/4tsp cayenne pepper
• 1/4cup fresh chopped Cilantro (*or Italian parsley if you don't like Cilantro)
• 1/4cup Balsamic Vinegar
• 1TB EVOO
• 1tsp Maple flakes *optional*
• S&P

Optional for Grilling

• 1/2cup Zucchini - Same prep as Yellow
• 1/2cup Eggplant - 1/4" coins, cut in 1/2 if need (*want everything around the same size/thickness)

Optional Raw

• 1/2cup Dried Cranberries
• 1 Red Delicious + 1 Golden Apple - both cored & cut into 1/8" thick slices

Bonus Levels

• 1/2cup Firm Feta - crumbled OR you can cube it in 1/4" and grill it! (*melty & smokey-licious!)

> These are individual options to *jazz* the salad OR you can add em ALL if you're sharing with more than 4 people.

Hardware

• 2 Large Bowls
• 1 Large serving Bowl
• Grill top/ Grill pan/ BBQ
• Long Cookie sheet with a Drying rack on it (*for cooling purposes)

Method

1. Preheat Grill / BBQ to medium-high heat
2. Toss the melon in nutmeg & balsmic vinegar, toss the pumpkin in cayenne & cinnamon & the yellow zucchini in cumin, cayenne & S&P
3. Brush 1TB oil on the grill, should have a little smoke
4. Place all the pieces on the grill with space between them - at least 1/4"
5. WATCH THEM!!! This will literally only take 2-3mins - Flip with tongs & another 2-3mins on the other side
6. If you're doing the optional grilled veggies add them on at the same time.
7. If you're doing Grilled FETA - do it here - 1min per side AFTER the Veggies are removed!
8. Remove to Cookie sheet & let cool until warm, but cool enough that you could pick them up with bare hands.
9. DO NOT PUT THE FETA ON THE COOLING RACK!! Place it directly on the cookie sheet!! (*it WILL separate & stick to the rims)
10. Place all Grilled pieces in Large serving bowl (including Feta)
11. If using any of the optional "raw" ingredients add them now
12. Toss with Cilantro, some cracked Sea Salt & if you have/want Maple Flakes
13. Can drizzle with some EVOO+Balsamic, if you want "dressing" (*IMO - not needed)

>> I usually serve it with Salmon Fillets or Tuna Steaks. You can pair Blackened or Cajun Rubbed white fish or Pork. & It's GREAT with a nice Chicken Balsamico or a Roasted Garlic & Rosemary Rubbed Lamb


Hope you LOVE it!
xo - Mia

ps - Maple flakes, are flakes of dried/dehydrated Organic maple syrup. They're non-inulinic* sweeteners (*i.e. doesn't spike insulin production in pancreas & don't have anabolic kidney response) & it adds a nice Fallish (yes, I'm WELL aware it's not a REAL word...but be aware I make words up ALL.THE.TIME) flavor.  The way MOST people serve sweet potato or pumpkin with brown sugar, I use maple flakes - little touch of sweet, without the caloric conversion & inulinic body-reaction.

The Paleo Experiment -- COMPLETED!!

Hey all!

So, I had originally planned to write weekly updates about my Paleo Challenge, however, everytime I sat down to think about how I felt the end of week 1, I kept reminding myself of all that I was giving up, and how much I was missing my staples, (*it is LITERALLY like tweaking after a high) did not know the crazy Oatmeal addiction I had! Not to mention my cravings from the first 3 days were like a Gourmet Chef's pregnancy. Plan B - a retrospective week-by-week Paleo Recap, including my post-Paleo week (*this week) in which I re-added Oats back into my diet.

Week 1 :: Cravings GALORE
The first THREE days, felt like the Tasmanian Devil of CRAVINGS was living & causing ruckus in my belly! It was CRAY. I wanted EVERYTHING that wasn't on the "allowed" list, as well as things I don't even LIKE, and things I NEVER EAT; everything from Chocolate ice cream, which I love, to Roast Pork with Cherries & Hennesey Glaze, which is rediculous, as I was off Pork, prior to Paleo & cherries are typically crazy expensive here in Jamaica, I hadn't had them in MONTHS, and I don't drink Hennesey! Worse still, since September 1st kind of snuck up on me, I hadn't shopped BEFORE starting & I was still stocked-up on a TON of my usual go-tos which, although clean/healthy, weren't Paleo!

Take Home Message - remember to shop first & clean out the cupboards!

Week 2 :: Getting Used to It.
After the first three days had passed, and I did Paleo-friendly shopping & cleaned out my cupboards, it became WAY Easier to eat the Primal way and was actually REALLY Fun to think up recipes that were creative, quick & DELICIOUS! Loved that Sweet potatos, pumpkin/squash & Yams were allowed, as they made the recovery days less painful. I typically eat a TON of veg as is, and I had no problem eating more fruit. I miss my beans, but roasted/unsalted nuts weren't a hard sell!

Take Home Message - Don't think of what you CAN'T have, focus on how much you CAN!

Week 3 :: I Miss my Oats!
Cardio refeeding without Oats, is ROUGH. An Apple & Spinach, are full of fibre and good carbs, but its really just NOT the same as a warm & soothing bowl of Steel-Cuts! That all being said, I was DEF seeing new muscle growths & some strength improvements (*to be fair, that could be attributed to my change in program cycle as well, but I am still making mention.) I was NOT pleased with the Weight gain, from the additional Red/ Pork meats. Even though the Primal eaters guidelines said I could have ANY grassfed / prime cuts, I def should have stuck with leaner choices.

Take Home Message - Change is GOOD, different, but GOOD!

Week 4 :: Switched to Fish & Eggs, Lean chicken
Making the swap from fatty & carenot to Lean & clean meats, definitely had me leaned out a bit, and fairly quickly - saw the change within the week!
Sidenote - I also Upped my water in week 4 to 3Gallons (*up from 1.5Gallons) since I was trying out Xpel (*an herbal diuretic)

Take Home Message - Stick to what you're used to, even if you change up the habits!

Week 5 :: Post-Paleo (this week)
YAY! I get a week to Re-add oats & I'm sooo excited! Love it! I'm limiting myself to my 5am bowl, not going HAM over the freedom. I had RICE in Sushi, & 3 mini danishes (*size of dominoes) at a fam dinner & the day after I looked like I had stuffed myself with cotton balls (*clarify the SUSHI was AMAZING! But the aftermath was PUFFY No Bueno!) Added my HOT iced tea to speed up the gears, kicked up my cardio (since I had the additional carbo-load) & 2days later, was right as rain!
Next week I'm off Carbs again, and testing out Dairy (Low-Fat cheese & fat-free Greek Yogurt, specifically). And the week after I will try out Beans/Pulses again, without dairy/grains. Will post an addendum after they're done!

Take Home Message - OATS are GOOD, but Rice & Flour are NOT FRIENDLY!

Over View :: Because I did what I am going to call "Paleo-Lite" (*I allowed myself to use canned tuna & pineapple, and Almond butter & almond milk), I didn't find it THAT hard to transition.  Other than the no Oats, Beans & Yogurt... Clean Eating (my usual 90/10 lifestyle) and Paleo really aren't TOO far off since I try to avoid processed "Lite" & modified foods to begin with.
My 2 main changes were NOT relying on Beans & Oats, and not allowing myself Ice Cream as my cheat. I liked that I could have (natural) juices, frozen as snacks too! Mmmm Tamarind slushies *swoooon* - I am def goin to keep up with this Paelo-Lite lifestyle, except I will allow myself Oats in my cardio heavy parts of my cycle, and Depending on how the beans week goes, the occasional blackbeans or chickpeas in my dishes, some hummus or some blackbean chips *drools* ...hmmm maybe I'll do beans NEXT week & dairy AFTER... :D

FOUR tips if you are Curious about trying out the 30day Paleo Experiment ::
1) READ ABOUT IT FIRST!
Make sure you are prepared to commit to a BIG (for most people) dietary change. If you are coming from "traditional eating habits", try going CLEAN for a month first.
2) SHOP & CLEAR before DAY 1!
Remove your No-No's & temptations, and stock the fridge, freezer & cupboards with some simple go-to's and prep your meal kits (*e.g. grill your meat, clean&chop your veg, group them together in the fridge!
3) THINK AHEAD & PLAN ACCORDINGLY!
Just like with Clean Eating or Competition prep, or if you have a typically HECTIC lifestyle - First, planning & prepping meals for the week, on the weekend saves you a TON of stress, because it takes the thinking and scavenging out of meals. Second, it saves you a TON of time when you get home & just want to collapse & instead of "creating" dinner its 3/4 of the way done!
4) IT'S A LIFESTYLE NOT A DIET
If you take on Paleo, you WILL need to workout! And think about it as a 30day COLD TURKEY transition into a different LIFESTYLE. New habits, new thinking. Even if you don't STICK to a full Paleo lifestyle AFTER your system WILL have changed (if you do this properly), so it's not an"I'm going to do it for 30days lose a bunch of weight & go back to my old ways & just BE skinnier" kinda "30day challenge"

Take Home Message :: YOU MUST COMMIT TO CHANGE IF YOU WANT TO SEE CHANGES! YOU MUST BE THE CHANGE YOU WANT TO SEE!

- Mia xo

Thank God It's WINSday!!

My favorite day of the week! No Lumps, bumps, or Humps about it!

Since it's WINSday, I thought I would share a little WINSpiration I thought up for one of my clients who needed a reminder of her inner AMAZING...

It all came from one of my favorite quotes >
"You’re braver than you believe, and stronger than you seem, and
smarter than you think"
- A.A Milne

When you lose your faith in you, just keep your faith in Him. Through God, all things can be achieved. Pray not for an easy end, but for clarity of course & lightness of step.
Pray not for removal of your load, but for bredth of back & strength of resolve.
You already know what you need to do, just take a moment & remind yourself that you are already blessed. Focus your fears on Him & quiet all the doubt & confusion blocking your flow of positive & helpful thought. Remember that no matter what you encounter, or what you see as failures, be still & know that you are perfect & loved as you are.

Remind yourself DAILY :: You CAN overcome any Obstacles & you WILL be OK.

And never EVER forget to BREATHE...

ThinkPOSITIVELY, DoWORK, BeAMAZING

with Love & Light,
Mia xo

It's National TACO DAY!!!

AND it fell on Taco Tuesday?! I pretty MUCH HAVE to Blog!!

Aquí es una receta muy fácil y muy deliciosa para tacos de pescado ... OOPS! got so excited about taco I spoke Spanish!

 

Here is a super easy, super delicious Fish Taco recipe!

 

Ingredients

• 4 - 6" Whole wheat flour tortillas (*it's a HEALTHY recipe, but you can use corn, if need be)
• 1/2c Cilantro (*set aside as optional topper)

 

Fish

• 4 - 4oz Mahi fillets (*or any solid white fish, I've also used Salmon, but takes a bit Longer to cook)
• 1/4c pineapple juice
• 2TB EVOO (*or coconut oil)
• 1tsp cayenne
• 1/2 tsp nutmeg
• 1/4 tsp cumin
• 1/4 tsp garlic powder
• S&P
• PAM cooking spray or Aerolized Coconut Oil or EVOO

 

Slaw Filling

• 1/2 Red Cabbage, shredded
• 1/2 yellow pepper, seeded, depithed, finely julienned (*super thin strips)
• 1/2 Vidalia Onion in rings (*I like to touch 'em to the grill just for a few mins to take the edge off)
• 1 large Carrot cleaned, shaved into ribbon (*can buy the bag shredded, but they're so short!)

 

Slaw Dressing

• Zest & juice of Large lime
• 1/2 cup plain fat free greek yogurt
• 1/4c low fat sour cream
• 1/2c finely fresh chopped cilantro
• S&P

 

Mango-Guac Topper

• 1 Large Hass Avocado, jawed, cubed & scooped - use 3/4 for guacamole & 1/4 for slaw dressing
• 1 Large hot house tomato, seeded & diced
• 1/4c Vidalia Onion
• 1 jalepeno, fine diced (*can use seeds, if you want it hotter) - Can use scotch bonnet, also
• 1/2c fresh chopped cilantro
• Juice of 1 large lime
• 1-2 clove(s) of Garlic, smashed w. Sea salt
• 1/2 Mango, jawed, cubed & scooped
• S&P

 

Hardware

• 2 Large Bowl
• 1 Small Bowl
• Grill Pan, Skillet or BBQ

 

Method

1. Marinate Fish fillets in mix of Pineapple Juice, Oil & seasonings - put in fridge
2. Mix Avocado, Tomato, Onion, Mango, Jalepeno in a Large Bowl, add Garlic & cilantro, S&P
3. Allow to sit for 5mins at Room temp, then add Lime Juice - Cover & put in fridge
4. Mix Slaw Ingredients in Large Bowl
5. In Small Bowl mix Slaw dressing ingredients & whisk *vigorously* until smooth & a little frothy
6. Pour dressing over Slaw Veggies & Mix it UP! - Cover & refridgerate
7. Take out Fish Fillets - Heat Grill Surface to a medium-high heat, and Grease lightly
8. Cook white fish for about 4min per side (*salmon may take a little longer, depends on how you like it)
9. When you flip the fish, Pull out the Guac & Slaw
10. Warm Tortillas over grill for 2mins
11. Lay down Slaw, top with Grilled Fish & add guac, sprinkle on reserve Cilantro (*if desired)

OLE' !!

Hope you Like it!

xo - Mia

ps - if you so desire, you can egg-white & flour the Fish fillets after marinated, and fry them for a crispy twist ... Just DON'T tell anyone I said "fried was ok" (*only SOMETIMES!!)

Chicken Over-Noodle Soup

CHICKEN SOUP FOR THE FIT-SOUL

Hey all, the rain has me in the mood for some soup & a hug!

So... For the Rainy season, For the Fall, and for the Sick-between-Seasons peeps.

Chicken Over-Noodle Soup

Ingredients

• ½ Roast chicken (self-roasted or buy the pre-made grocery store "original" rotisserie chicken)
• 2Large carrots
• 1small white onion
• 3TB parsley
• 1 bay leaf
• 2 sprigs of thyme
• 2 cloves of garlic
• 2 cups of low-sodium chicken stock
• 4 cups room temp water
• S&P
• ½ tsp Celery salt (*I LOATHE cooked celery so I use Celery salt in lieu of the celery in my mirepoix)
• ¼ tsp cayenne
• 1 package Soba or Udon Noodles
• 1TB EVOO

Hardware

• 4-8L Stock Pot with Cover
• Smaller pot for noodles
• Strainer
• Large bowl
• Small bowl

Method 

1. Remove Meat from bones, chop & Set aside in Large Bowl
2. Place carcas into the large stock pot, bathe with chicken stock, Cover on high heat.
3. Chop the Veggies, and parsley & Divide the Parsley into 2 halves, set half aside in the small bowl
4. Add Veggies, Thyme, Garlic, Bay leaf & half the parsley & let in come to a bubble.
5. Lower heat & skim the fat off the top.
6. Add seasonings, and remove Bay Leaf & garlic cloves.
7. Chop garlic, and re-add to pot, add in Chicken meat, and cover with Water.
8. Allow to cook for 30mins on medium heat, skimming fat as it comes to the top.
9. Cook Noodles according to package instructions
10. Strain, and place into Large bowl that chicken was in with 1TB EVOO
11. Remove soup from heat, add remaining parsley.
12. Allow to sit covered (no heat) for 10mins.
13. Portion noodles into serving bowls.
14. Serve OVER Udon or Soba Noodles *Like a Japanese Yakisoba.

Serves 4-8


Hope you enjoy it!

xo - Mia

ps: If you like greens in your soups go ahead and add some Kale or Spinach, Bokchoy.

Motivation Music

Since It's #MUSICmonday & #MOTIVATIONmonday I thought I would post some of MY Motivation Music on Monday!!

For me, to get me thru CARDIO, whether Long and SteadyState or HIIT / Fartlek / Tabatta, it's gotta be FAST & make me want to MOVE! I like premade House or Soca mixtapes, so it's fluid & contiuous.

The two I've been vibing on this week are ::
@LilJon's Jell-0 (download here: www.liljonyeahh.com/2011/09/jell-o-vol1-new-house-mixtape/)
or @socaboycc Close Connections Miami Carnival 2011 Soca Mix

 

This is my "ZONE" playlist for my Abs Days --

1. On my Level - Wiz Khalifa
2. F''K You - Wale
3. Niggas in Paris - KanyeWest & Jay-Z
4. Hustle Hard - Ace Hood
5. Monster - Kanye, JayZ, NickiMinaj
6. Imma Boss - Meek Mill & Rick Ross
7. John - LilWayne & RickRoss
8. Swobbin' - VNasty
9. Can't Get Enough - J.Cole & TreySongz
10. Club Paradise - Drake

 

On Legs days I LOVE Booty/Trill&Tip Songs --

1. Ladies Love Me - Chris Brown ft. Justin Bieber
2. A$$ (Dance) - Big Sean
3. Bait - Wale
4. Make it Rain - TravisPorter
5. GFN - Roscoe Dash
6. Grove Street Party - Waka Flocka
7. She Bad - Lil Wayne
8. Toppa the Line - Yung Trap
9. Rack City - Tyga
10. Oh My - Dj Drama ft. Fabulous
11. Long Heels, Red Bottoms - Trina
12. Tony Montana - Future ft. Drake
13. Spend it - 2Chainz
14. Im On It - 50cent
15. No Hands - Gucci Mane ft. Waka Flocka

For the rest of my lift days, it depends on what I'm feeling that day, anything from RageRock to Old School HipHop, to some GarthBrooks & Shania, to Sh-Emo (e.g. Lykke Li, Little Dragon, Ellie Goulding, Metric, etc) & ANYDAY is a great day for Soca & Dancehall. I LOVE to wine my waist between sets!!

 

When I do my boxing drills I Need DUBSTEP

I love tracks by Modestep, Nero, 12th Planet, Skrillex, Diplo, Avicii, MagneticMan and I throw in some Swedish House Mafia & Tiesto for that Deep House.

 

Feel Free to Comment back & Add some tracks! I love new music!! All kinds :)

Some Half-Marathon Tips!

Hey guys,

I ran my first half-marathon this past February, and was VERY un(der)prepared. I finished, the time wasn't bad (2:23.13 with bathroom breaks) but I was in pain the entire back 5miles! Since I will be running my second half-marathon in December, I took the initiative and have begun to prepare, earlier as well as more wholely. Here are a few tips from NY Running Room for any other Halfers out there!

http://www.nyrr.org/resources/training/half_marathon_strategy.asp

From my own experiences, here are MY 10 tips for new Runners ::

1. Get OUTSIDE! - The Treadmill (*or worse, elliptical running) is NOT THE SAME as open road running. The shear force, power outputs & footstrike implications are VERY different, make sure you're getting in road miles, along with the indoor miles.
2. Build a strong Base - Yes everyone says "Be Marathon Ready in 10-15 weeks" BUT this is based off of the assumption that you can already, and DO already do 15+ miles each week. Take an extra couple of weeks on the road!
3. Pick a Timeline - i.e. pick what LENGTH of program/plan you want to use 8wks, 10wks, 12wks, 15wks. If you're an avid runner - 20-25miles/wk already you can prepare in a shorter time. If you do 0-10miles/wk, it doesn't mean you won't be able to do it, it just means you need more prep time! (*case-in-point :: ME - I was doing 10miles/wk, and I did took on my halfer 6wks out... BAD IDEA)
4. Pick a Method - i.e pick what KIND of program/plan you want to use; the types of workouts, weekly mileage, and the number of times you run each week.
5. More is NOT Always Better - Yes, be able to run more miles weekly is a better way to ensure you finish the half-marathon distance, it's also a better way to ensure an injury, if you're coming from a non-runner base of fitness.
6. Mix your Runs for quality and quantity - I would recommend a mix of 2-3 tempo or building runs 7mi to 10miles, working on your pacing. One weekly Long run (*12-15miles, to work on distance completion), and one weekly recovery run (3-5miles), slower and shorter.
7. Do some Cross-Training - this one is KEY! Swim or Cycle to improve cardio, do some weights to build lower-body strength & some upper body work, as your arms pump your stride! Yoga is also great to open up the lower back, hamstrings and hip-flexors.
8. Find a team/group - commitment is easier when you're accountable to others. Also, you have people to help keep you on pace, motivate you, share tips & break the boredom of logging miles (*if you cant find the ZEN)
9. Know your RACE - Go online, find the race path, and run it, if you can! If you know when to turn, speed up/slow down, where the hill climbs & descents are (if any), and where the water & food posts are, it's MUCH easier to train for it. PLUS, find out which brands of sports drinks, fuel gels & snacks will be used on the route & be sure you can eat them, in case you need to carry your own (*you should, anyway)
10. REST - allowing the body to recover from the beatings of logging 30+ miles per week is imperative for success!

All that's left is to pick a race (if you haven't already) and get to training!!

Hope it helps!

Thermogenics + HOT Iced Tea Recipe!

Thermogenics are drugs, herbs, or supplements that increase the amount of heat (cellular energy) that body produces.
 
You can find the drugs & supplements marketed as "fat-burners" or appetite suppressants, e.g Hydroxycut, Lipo-6 & they typically claim to help dramatically speed up weight loss.  The same processes used to "speed up metabolism" cause negative side effects which come from an elevated metabolism & heart rate: such products, including nervousness, jitters, insomnia, anxiety, & chest pain.

*sidenote: I took Hydroxycut in first year uni, to counter act the "Freshman 15" and had a panick attack & nearly collapsed in the middle of the road, one day.

I believe it's more beneficial (for the long term) to increase your thermogenesis through regular exercise & consuming a diet that includes thermogenic foods.

 
The thermogenic foods increase the rate that the body burnsstored fat to release energy.  Remember, as you burn more calories, you produce a need for more fuel (fat) for physical activities which in turn burn MORE CALORIES, by burning fat.  When u combine thermogenic lean protein foods w/ the right amounts & types of essential fats,green vegetables and complex unprocessed carbs and 100% whole grains, your body will becomes its own revved-up fat burning machine, minus the adverse side effects!

  

"Natural Thermogenic Extracts" found in Supplements:

• Citrus Aurantium (Bitter Orange): This increases metabolic rate, promotes weight loss and increases energy level. (This is a caloric expender and fat burner)
• Guarana: Increases body's metabolic rate
• L-Carnitine: Aids in cellular function, recovery time & increases the metabolic rate.

Foods

• Turkey
• Bison
• Chicken (*use breasts, or thighs - leanest)
• Egg whites
• Seafood, Salmon, "Game fish" which contain high levels of Omega 3s
• Broccoli
• Kale, Spinach
• Red Cabbage
• Ginger
• Cinnamon
• Cayenne peppers, Hot peppers (Members of the "Hot Chili, Hot Pepper" families contain Capsaicin. The enzyme which you sense as "burning".)
• Green Tea Extract (*the amino ECGC) is an antioxidant thermogenic
• Black Tea, Red Tea & White Tea also contain these thermogenic & antioxidant properties.
• Coffee: Contains caffeine, a diuretic, and metabolism booster, can also have thermogenic properties. (*Black,  Green, Red, White Teas also contain caffeine)

------------------------
>> While eating proper food combos help, I also like to sip on my Thermogenics!
Heres a quick Hot MixedBerry, Ginger, Peach Iced Tea

Hardware

• TeaKettle or Large Covered Pot (*able to boil 9-10L of water)
• 8L Juice Pitcher (*must be able to hold HOT AND COLD liquids - some plasic pitchers crack in extreme heat!)

Ingredients

• 6 Tea bags -- 2 Natural leaf Green Tea, 2 Ceylon Black Mixed berry tea, 1 GingerMint herbal teabag, 1 Peach blossom herbal tea
• 6-8cups of boiling water
• 1/4c Organic Raw Agave syrup or Honey
• 2tsp Cayenne Pepper (*it's enough, I promise!)
• 1TB fresh cinnamon
• 1 tsp fresh shaved Ginger Root
• 2 trays of Ice
• 1 Large peach peeled & sliced (*I cut it into halves & then 6pcs each half, and then wet & froze for a few hours before making the tea)
• 15 Blackberries (I used frozen, to help cool the tea)

Method

• Steep tea bags for about 10-15mins (*it seems long, but you want a strong taste & a lot of the extracts. plus its a LOT of tea!)
• Add the Sweetener (honey/agave) and the cayenne & cinnamon while the tea is steeping & scaulding hot!
• Remove tea bags and add in the ginger & 1 tray of Ice Cubes. When melted, add in the 2nd tray of ice, plus frozen fruits & put in Fridge. (*uncovered until cooled)

It's best served ICE cold, to mute the effects of the Cayenne & Ginger (*I recommend straining out the ginger, if you're sensitive to heat!)

My fave part: the longer it stays in the fridge the spicier & fruitier it gets! I LOVE IT!
Enjoy!