Get a Whole Body Workout in Less Time!

We know you are busy, this workout give's you the keys to amazing results in a timely matter. This is a 20-minute Pylometric whole body sculpting routine that is great to blast fat and increase lean muscle.

0:00-1:00-Warm up with Walking Lunges for 1-minute

Stand with a dumbbell in each hand.  Step the right leg forward and lower down into a lunge.  Keep your tummy pulled in, shoulders down and back, and keep your back straight.  As you bring your body back up, step your left leg forward to meet your right leg.  Keep repeating, alternating legs.

1:00-2:00-Push Ups (at your level) for 1-minute

In a push up position, on your toes, lower down as far as you can. 

Return back to the starting position and repeat. You may also do this on a wall or chair.

2:00-3:00-Jump Squats for 1-minute

Stand and place your feet shoulder width apart.  As if you are to sit in a chair lower down until your hips are even with your knees.  Keep your knees behind your toes, chest and head up, and your shoulders down and back. 

Now, push up to jump and bring both feet off the floor landing back in the squat position.  Repeat as fast as you can for 1-minute.

3:00-4:00-Wall Squats for 1-minute

Sit in a squat position with your back against the wall.  Legs are at a 90 degree angle and hold. Extend your arms straight out parallel with the floor.  Chest up, shoulders down and back, and look straight ahead.

4:00-5:00-Triceps Dips for 1-minute

Sit on a chair or ball.  Place your feet hip width apart.  Place both hands on the edge of the chair or ball fingers pointing forward.  Lift your body off the chair using your arms to hold you up.  Keep your back parallel with the ball or chair as you bend your elbows and lower your body down toward the floor as far as is comfortable for you. 

Using your triceps, push your body back up and repeat again.

5:00-6:00-Scissors for 1-minute

In a lunge position, lower down until front thigh is parallel with the floor.

Jump to switch legs. Repeat.

6:00-7:00-2-way Lunge for 1-minute

Stand with a DB in each hand.  Lunge the right leg forward,

 return and lunge the right leg backward. Do for suggested amount. Repeat on other leg.

7:00-8:00-Plank for 1-minute

In a pushup position, place your elbows on the floor directly under your shoulders on your knees or toes.  Keep your body in a straight line.  Hold for recommended time.

8:00-9:00- Frog Hop for 1-minute

Stand with legs wider then shoulder width and your feet turned out slightly.  Dip down into a squat....

...and hop forward.  Do this 4xs moving forward and then backwards 4xs.

9:00-10:00-Squats for 1-minute

Stand and place your feet shoulder width apart. 

As if you are to sit in a chair, lower down until your hips are parallel with your knees. Keep your knees behind your toes, chest and head up, your tummy pulled in, and your shoulders down and back. Return back to the starting position.

10:00-11:00-Walking Lunges for 1-minute (Shown Above)

11:00-12:00-Push Ups (at your level) for 1-minute (Shown Above)

12:00-13:00-Jump Squats for 1-minute (Shown Above)

13:00-14:00-Wall Squats for 1-minute (Shown Above)

14:00-15:00-Triceps Dips for 1-minute  (Shown Above)

15:00-16:00-Scissors for 1-minute  (Shown Above)

16:00-17:00-2-way Lunge for 1-minute  (Shown Above)

17:00-18:00-Push up to Side Plank for 1-minute

In the up phase of a push up on your knees or your toes, slowly lower down until your chest is 1-2 inches above the floor. 

As you push back up, bring your right arm up toward the ceiling and turn your body as if you are doing a side plank. Return in the down phase of a push up and push up and repeat on the other side.

18:00-19:00- Frog Hop for 1-minute (Shown Above)

19:00-20:00-Side plank for 30-seconds on each side

You may add this to your daily cardio routine to burn extra calories that will shrink your belly in no time.  For a detailed discription for each exercise go to The Belly Fit Club @  www.thebellyfitclub.com.

How to Beat Food Cravings

“I need chocolate – NOW!”
Do you ever feel like that? (If you’re female, it might happen a lot at a certain time of the month.) True food cravings are signs of a dietary deficiency, but we all get those occasional “cravings” when we really, really want a particular food. Whether it’s a bag of Kettle chips, a bar of Green & Blacks, a glazed doughnut or a Big Mac … it’s almost impossible to resist the temptation.
Oddly, few people have cravings for fruit and vegetables…
If your reaction to a craving is just to give in, read on! Stop telling yourself that you’re weak-willed … you aren’t, you just don’t know (yet) how you can conquer those cravings.

Don’t keep “trigger” foods at work or in the house

All of us have foods which we find it hard to indulge in sensibly. For many people, a piece of chocolate is just enough … to make them want more, and more. Others find it very difficult to have just one bag of chips, or one cookie. If you know that you tend to over-eat certain foods, ban them from your house and office. (Or at least keep them in a place that is firmly designated for “Other People’s food” rather than yours.)
The easiest way to beat a craving is not to let it arise in the first place! You’ll find that if you do crave snack foods, the hassle of having to go out and purchase them is usually enough to weaken that craving to a vague “I wouldn’t mind some chocolate right now…”

Here are some 5 healthier alternatives to the not so healthy foods we tend to crave the most.

#1 Salty Crunchy?  Replace with Guiltless Gourmet Baked Corn Chips or our Kale Chip recipe found at www.thebellyfitclub.com

Try our Nachos Belly Fit Style found on www.thebellyfitclub.com

#2 Craving Chocolate?  Replace with Our Raw Date Balls

Over 20 delicious Dessert Recipes found on www.thebellyfitclub.com!

#3 Bread?  Ezekiel Brand makes a delicious alternative. 

From French Toast to Veggie Sandwichs we have delicious healthy recipes at www.thebellyfitclub.com. 

#4 SUGAR!?  Replace with Stevia

Let us sweeten your life at The Belly Fit club! :) 

#5 FAST FOOD! 
A single meal of a Double Whopper with cheese, a medium order of fries, and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days.

The healthy alternative to Fast Food is to PREPARE ahead of time.  Keep Healthy Snacks in your purse or car and always have a plan.  We tend to resort to Fast Food when we are hungry and in a hurry.  Keep apples, raw nuts, Lara Bars, Snap Peas, Baby Carrots, and Raw Goat Cheese with Whole Grain Crackers with you in the office and on the go. 

 My Husband and I always have this out for the Kids when they get home for school.  If you have it out, I promise your kids will eat it. :)

Next time you are out and about with your kids.  Pack this.  And plan your rought away from Fast Food Places.  You and our Children will be so much healthier by plannin ahead.

For more healthy tips and delicious recipes join our club!  www.thebellyfitclub.com

 

30-minute Fat Blasting Holiday Workout

During this time of year, for most of us, getting our workout in is impossible. I've always believed 'Consistency is the key to success'. Well, for the holiday season that has changed to 'A little is better than nothing'. Below is great workout that takes 30-minutes to zip through.

Warm Up-5 minutes on a cardio piece equipment (ex. Treadmill, bike, elliptical)

10 minutes of interval training (that’s one-two minute's at a super high intensity like running 9mph, walking fast at a 15% grade or taking the resistance as far as you are uncomfortable on the bike or elliptical.  Then recover for one-two minute's. Repeat for 10-minutes)

15 Pushups (knees or toes)

30 Walking Lunges (holding weights over 20 pounds is recommended)

30 Scissors (in Lunge position, jump up and switch legs in mid-air and continue as fast and as deep as you can)

15-20 bent over Rows

30 Squats with weight

30 Jump Squats (no resistance is used. In a squat position jump straight up and land in a deep squat position. Repeat as fast as you can)

End with 10 minutes of Yoga or Flexibility Training to cool down and increase flexibilty to help decrease injury. :)

And there you have it…a quick 30-minute workout that burns a lot of calories.

Happy Healthy Holidays!

Note: for a detailed description of each exercise and hundreds more join www.thebellyfitclub.com

~Kristie

We have added so many delicious recipes and workout programs for the holidays that I know you will LOVE. <3  Check us out! http://www.facebook.com/pages/The-Belly-Fit-Club/282572004308#!/pages/The-Belly-Fit-Club/282572004308?sk=app_106171216118819

Healthy Alternatives on Halloween

On Halloween, if you’d like to help your children to fight childhood obesity and diabetes, you should find healthy alternatives to candy and sweets.

Have you recently read labels on any candy? Just a quick reminder that one tea spoon contains 4 grams of sugar.

Candies not only have a lot of sugar, fat and unhealthy chocolate but also contain artificial sweeteners, and colors with chemicals.

Halloween Alternatives to candy:

erasers, pencils

stickers

trading cards

money

raisins

nuts

pumpkin seeds

cashews

apples

whole grain crackers

carrot sticks

microwave popcorn

I am sure you can add more ideas to this list, so be creative to keep our children healthy and happy.

Love, tbfc

Get Healthy with Fall Foods

Just because summer's over doesn't mean you need to avoid the produce section. This is a great time of year to up the nutritional value of your meals while enjoying some of the great foods that are in season.  Here are our favorites!

 Apples

 Of course you can eat apples raw. Many people like apple slices with a little peanut butter on them (we prefer Raw Almond Butter). Add diced apples to fruit salads and green salads. Sliced apples and cheese are a European favorite for dessert. You can also cook apples, and not just in desserts. Gravenstein, Pippin, and Granny Smith apples retain their texture the best during cooking. Try braising a chopped apple with red cabbage. To prevent apple slices from browning, simply put them into a bowl of cold water with a spoonful of lemon juice added. To use apple slices in future recipes, freeze them in plastic bags or containers. Whole apples retain a large percentage of their nutritional value for many months if they are stored in the refrigerator.
Try to eat at least three or four apples per week. Some of the healthiest people I know eat one or two apples every day. Now, after all we have learned, we plan to follow their example.

It is, in my view, the duty of an apple to be crisp and crunchable, but a pear should have such a texture as leads to silent consumption. ~Edward Bunyard

Pear Smoothie

2 ripe pears

The juice of 1 medium sized lime

3 kiwi fruits
Blend in Vita Mix until smooth.

 

Fresh Pumpkin Soup

8 cups chopped fresh pumpkin (about 3 pounds)
4 cups chicken broth
3 small tart apples, peeled and chopped
1 medium onion, chopped
2 tablespoons lemon juice
2 teaspoons minced fresh gingerroot
2 garlic cloves, minced
1/2 teaspoon salt

In a 5-qt. slow cooker, combine the first eight ingredients. Cover and cook on low for ...read more @ www.thebellyfitclub.com

 

Vegan Curried Pumpkin Soup

1 large yellow onion, chopped
2 garlic cloves, minced
1 teaspoon olive oil
1 (15 oz) can Light Coconut Milk
2 (15 oz) cans cannellini beans (or other white bean – like great northern or navy), drained and rinsed
3 1/2 cups pumpkin puree or 2 (15 oz) cans
4 cups low sodium vegetable broth
1 Tablespoon curry powder
1/2 T garam masala
1/2 Tablespoon sea salt
1 1/2 teaspoons ground pepper

For Preparation go to www.thebellyfitclub.com

 

Lasagna

Typical: White pasta, tons of cheese, lots of fatty meat.

Twist: Two ways. If you must use pasta, try whole wheat or brown rice. If you don't need the pasta (which will save you hundreds of calories), use long strips of zucchini in its place. Start layering as usual, but try using raw cheeses like ricotta, mozzarella and goat. A little goes a long way. Then pack in veggies like spinach, squash, eggplant, peppers, etc. If using the zucchini strips, it will be harder to serve up, but well worth it.

 

Sweet Butternut Heaven

3 cups butternut squash

1-2 packets stevia

2 teaspoons pumpkin pie spice

2 teaspoons organic butter

Preheat oven to 350 degrees.  In a mixing bowl, mix all of the ingredients well and then place them evenly distributed in a baking dish.  Bake uncovered for about 35 minutes or until they are soft and brown on the edges.

We love to eat this for breakfast when the weather is cooler. :)

  There’s always room for salad!

Have you had your salad today? Eating salad almost every day may be one of the most healthy eating habits you can adopt -- and one of the simplest.

 

Pumpkin Pie in a Bowl

1 Avocado

2 cups cooked pumpkin or fresh carrot juice warmed

2 tsp Pumpkin pie spice

2 squirts stevia

Mix in blender

Pour into bowl and you have a delicious fall soup.

 Pomegranate

Here are 3 fabulous reasons to eat a pomegranate today:

1. Low in calories, high in nutrition
Enjoy a medium-sized pomegranate for 105 nutrient-packed calories.

You’ll also get a hefty dose of blood pressure-lowering potassium, virtually no sodium, one gram of fiber and about 10% of your recommended daily vitamin C intake.

2. Improves heart health
One study found that drinking a little more than 8 ounces of pomegranate juice every day for three months improved blood flow to the heart in people with coronary heart disease.

Forty-five participants drank either the juice or a placebo beverage that looked and tasted like pomegranate juice. On average, blood flow to the heart improved 17% in the pomegranate group, but declined 18% in the placebo group in merely three months.

Other studies suggest that pomegranate juice might help prevent atherosclerosis, or hardening of the arteries, and even clear clogged arteries.

With atherosclerosis, plaque builds up in the arteries and reduces blood flow, potentially causing heart attack, stroke, or numbness and pain in the arms and legs. 

 3. Cancer fighter
Could a glass a day keep prostate cancer away? Researchers at University of California-Los Angeles tested the theory that pomegranate juice could keep prostate cancer from returning.

Forty-six men who had been treated for prostate cancer drank 8 ounces of pomegranate juice daily. The scientists measured the men’s blood levels of prostate-specific antigen (PSA), a marker of prostate health and prostate cancer. The faster these levels double, the sooner a man is likely to see his prostate cancer return. The men’s overall PSA doubling time was nearly four times slower after they began drinking the juice. Research is continuing.

The fruit also shows promise in shielding against other cancers.

Laboratory studies have shown that various components of the pomegranate suppress the growth of human breast cancer cells. Studies with mice suggest that pomegranates could reduce the spread of lung cancer.

It's difficult to think anything but pleasant thoughts while eating a homegrown tomato.

Raw Tomato Soup with Shredded Raw Goat Cheese

Bliss! <3

5 Roma or Holland tomatoes, dices

4 sun dried tomatoes, soaked in warm water until soft and dices

¼ cup fresh basil leaves, chopped

1 clove garlic, diced

2 tbs. fresh oregano, finely chopped

½ cup raw goat cheese (alta dena brand is my favorite)

Sea salt and fresh pepper to taste

 In a large bowl, mix together all of the ingredients except the goat cheese.  Distribute evenly into two soup bowls and top with the shredded goat cheese.  Serve slightly warmed.

To your health and to your LIFE! ~tbfc

Great Taste with Benefits!

We love Red Beet juice....I had know idea it was THIS good!!! 

The Red Beet is unique for its high levels of anti-carcinogens and its very high carotenoid content. Red beets are high in carbohydrates and low in fat and it is an excellent source of folic acid. It is loaded with antioxidant that helps the body against heart disease, certain cancer especially colon cancer and even birth defects. Betacyanin is the pigment that gives beets their red color; this pigment is absorbed into the blood corpuscles and can increase the oxygen-carrying ability of the blood by up to 400 per cent. Don't throw away the green leafy tops as they can be cooked like spinach and are also rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C, and iron.

Health Benefits of Red Beets:

• Beet root is a traditional treatment used for leukemia. Beet root contain an amino acid betaine which has an anti cancer properties. Red beet therapy, consisting of consumption of approximately two pounds of raw, mashed beets daily, has been favorably reported for cases of leukemia and tumors (includes cancer). Research also shows that beet juice can help inhibit the development of colon and stomach cancer.
• It is believed that red beets when used eaten regularly may help against certain oxidative stress-related disorders.
• The fiber in red beets help reduced serum cholesterol by 30 to 40%.
• Beets can help in normalizing blood pressure.
• Beets helps to keep the elasticity of arteries, when consumed regularly it can help prevent varicose veins.
• The iron content of red beets, though not high but is of the finest quality that makes it a powerful cleanser and builder of blood. This is the reason why beets is very effective in treating many ailments caused by toxic environment and surrounding.
• Beet root is recommended for pregnant women because it contain folic acid that can help lower the risk of spina bifida and other neural tube defects in newborn infants.
• Beet juice helps stimulate the function of liver cells and protect the liver and bile ducts.
• Beet juice is highly alkaline which makes it effective in the treatment of acidosis.
• Drinking beets regularly can help relieve constipation.
• Beet juice and carrot juice when combined is excellent in the healing gout, kidney and gall bladder problem.
• Red beets can also help in the following problems; Headaches, toothaches, dysentery, lumbago, skin problems, menstrual problems, etc.

Below are some of our favorite juices.

So you're ready to clean house, To cut a trail through the kid's bedroom. Get ready for an aerobic house-cleaning workout.

The Hyper House Cleaner

2 yams
1 beet
1 slice Spanish onion
2 lemons
1 celery
slice of ginger

A sweet and zingy flavor. Choose raw cider vinegar with motherpresent. A great detoxifier

Race Runner

1 lemon
2 radish
1 beet
1 slice Spanish onion
2 sweet potato
1 celery
2 Tbs. cider vinegar

 

Rudolf Breuss's, anticancer mixture has helped thousands of suffering people. This juice blend, during fasting, exerts a death blow on cancer. This was attested by over 24,000 patients who wrote him describing relief from their diseases. His patients were given small amounts of this juice over 42 days. A tea composed of nettle, St. John's wart, marigold, artemisi and monarda was also given. By "starving out" the cancer, Rudolf Breuss reported a 96% success rate for the thousands of patients he treated over 30 years of practice. (Rudolf Breuss died in 1989 at 93 years of age.)

Its composition is: 55% beet root, 20% celery root, 20% carrot, 3% potato, 2% radish.

The Cancer Killer

1 beet
1 carrot
1 celery stick
1/2 potato
1 radish

 

 

This makes a fabulous drink which is best consumed on an empty stomach as it's very cleansing!

The Cleanser

1 small beetroot
1/2 Cucumber
1 cup pineapple chunks

Heres to drinking our BEETS and to our health! :)

~TBFC