Breakfast for Dinner

Some nights you just don’t feel like cooking. You need something fast and healthy ¬†STAT. So my solution? A little breakfast for dinner. For this dish I used what was in my fridge for veggies (zucchini and orange peppers) but you can always use what you have – broccoli, peppers, sprouts, kale, etc. And for those that just can’t live without meat – you can always add a small amount of steak, bacon, or sausage.

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5 Minute Breakfast

Sometimes I want something a little more substantial for breakfast, but I know a bagel and cream cheese or greasy egg sammy is not going to cut it. So here’s my quick, easy, and tasty alternative that keeps me full and satisfied for hours.

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Ahi Tuna Heaven

Photo by IVM

For a delicious, quick meal that combines carbs, proteins, and good fats, try this ahi-tuna recipe. It’s great hot or cold, so don’t forget to make a little extra for leftovers. ūüôā

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Link

Workout Mix by NONCENTS

Go.Run#004 by NONCENTS

Click on the link above for a great workout mix that makes you feel like you’re out dancing instead of working out. If you sign up on¬†mixcrate (it’s free) you can download this mix and add it to your mp3 player in minutes.

Food Ideology

Diets put you in a box, but every body is different. You really do have to try a few things to figure out what eating plan helps you stay healthy and energized. No matter which plan you pick, all ideologies advocate eating as many whole, natural foods as possible. Below is a short list of some of the latest approaches to healthy eating.

*Tip  РAs you try different foods, keep a journal to see how your body reacts. If you ever feel gassy, tired, anxious, or achy after eating a particular food you may have an intolerance and should consider taking it out of your diet altogether.

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One Size Does Not Fit All

With all the information out there about what you should eat, what exercises you should do, what doctors you should go to, it’s hard not to get overwhelmed. Most people will tell you that their way is the best way, but that’s not true. Everyone is a little different, so what works for your friend might not work for you.

As with all health-related matters, you need to know your own body and be your own advocate. That means you might have to try a few things before you find the right fit. Below is a list of various fitness plans that are out now. This list is by no means exhaustive, but it’s a start to see what ¬†resonates with you. Just remember, when it comes to losing or gaining weight, getting a stronger body, or getting to the next level, there is no quick fix or magic pill. Like anything else in life, you are going to get out of it what you put into it. Whichever plan(s) you go with, make sure to check in with your physician first to see if you have any conditions that might conflict with your chosen fitness program.

Yoga: A discipline that originated in ancient India which includes breath control, simple meditation, and the adoption of specific bodily postures. It is widely practiced for health and relaxation but is also great for gaining flexibility and stability in the body. Read more.

Bar Method: Is an interval training program that mixes isometric moves, dance conditioning and the science of physical therapy to create a strong, lean body. It is an hour-long, non-impact program that anyone can participate in. One potential drawback  is the cost factor, so keep that in mind if your budget is tight. Read more.

Pilates: A body conditioning routine that helps build flexibility, long, lean muscles, and strength and endurance in the body. It focuses on the core muscles and the idea of stability. All exercises have modifications that can make a workout safe and challenging for a person at any level. Like the bar-method it is a non-impact practice with a higher ticket price. Read more.

CrossFit: This is a core strength and conditioning program that is not specialized per person. It attempts to optimize physical competence in ten fitness domains. Every participant is encouraged to do the same Workout Of the Day with adjusted weight loads and intensity depending on their fitness level. Results can be seen quickly, but injury risk is high if you are not aware of your limits. Read More

Boot Camp: Modeled after military boot camps, this is a form of group exercise that combines calisthenic and body weight exercises with cardiovascular, interval and strength training. One large component is the camaraderie that is built  to motivate and  push each other to higher levels of fitness. While this type of program is cost effective, you need to make sure to pay attention to your limits and not push to injury.

Beach Body: Is a suite of in home workout materials that are primarily aimed at burning fat, though some are for strength gains as well. This program does offer results, but a lifestyle change is needed. This may not be suitable for those who need someone to push them or are not good at following movements.

TRX: Utilizes a portable training tool that leverages gravity and the user’s bodyweight to execute exercises that can be scaled for anyone to reach their goals. It is based on the principle that the body is an interconnected chain of muscles and uses movements that challenge the entire body in every plane of motion. Read More.

After you have taken a look at these different work out methods, take a moment to think about your goals and your body type. Do you want a certain kind of body? Do you want more energy? Less sick days? Do you have past or current injuries? After you figure out your top goals, it will be easier to figure out which program mix is right for you.

You Are What You Eat

Image by IVM

When it comes to what we eat, awareness is key. If you want to change the way your body looks, you need to be aware (and accountable) for every bite and sip you take. While I don’t believe in constant food monitoring, I do believe that tracking your food for 3-7 days every couple of months is a good way to keep mindful of whether or not you are meeting your nutritional needs, and eating in a way that will ¬†fuel your body. Remember that you are what you eat, so take the time to feed your body healthy foods now, and you won’t have to take the time later to deal with health issues. Below are a few resources to help you track your meals:

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Dance it Out

Get ready for Bay Area Dance Week – the one week where you can put your weights and gym memberships away and try a different kind of calorie burn. From Friday, April 20th until Sunday, April 29th, try anything from tango and belly dancing to ballet and hula. Love dance, but not much of a dancer? There is something for you too; open rehearsals and public performances. Click free events to start signing up.

Here’s some highlights of the ten-day long dance-fest:

Kick Off Dance Party Unions Square, SF –¬†Friday, April 20th noon

Free to Fly Project Bandaloop Studio, Oakland – Friday April 20th 6pm

Temple of Poi Fire Dancing Expo Union Square, SF – Saturday, April 21st 7:45pm-10:15pm

Intro to Pole Fitness & Art Studio Botan, SF – Multiple dates

Rhythm & Motion Dance Workout ODC Commons, SF РMultiple dates

Ballet for Adult Beginners Cassand Ballet, Mountain View – Monday April 23rd 10am

Rhythms of Punjab – Bhangra Dance Class ABADA Art Center, SF – Wednesday, April 25th 8pm

Beginning Swing Dance City College of SF РThursday, April 26th 6pm

Beginners’ West Coast Swing Metronome Dance Collective, SF – Thursday, April 26th 7:30pm

Hip-Hop Embarcadero YMCA – Thursday, April 26th 6:30pm

Samba ODC Dance Commons, SF – Friday, April 27th 6pm

Intro to Argentine Tango Knights of Columbus, San Anselmo – Friday, April 27th 7pm

Tahitian Dance Class Machea Uchiyama Ctr for Intl Dance, Berkeley – Friday, April 27th 8:30pm

Bollywood Dance Brigade – Saturday, April 28th 11:45am

Beginning Breaking Class City Dance Annex – Sunday, April 29th 3pm

Get out your dancing shoes because it’s going to be one fun week!

The Food Trinity

Photo by IM

One major fact about fitness and health that got drilled in at the ¬†SCW Mania fitness conference¬†this past year; diet determines 70-80% of our physique. What does this mean? Well, it means that you can exercise till the cows come home, but if you’re not paying attention to what you’re putting into your body as well, you’re not going to get the results you want. So let’s go over some basics.

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Move to the Music

Sultans of swing

Sometimes you need a little extra inspiration to get through your workout. Here’s a few music mixes for you to use on your next session. Click on the titles to listen on your computer or create a login and download these great mixes free. Enjoy!

FOR LONGER SESSIONS

Giancarlo Chersich Jillian’s Favorite Workout Mix 2

DJ Daddy  Work It Out Volume 1

                Work It Out Volume 2

FOR SHORT CARDIO SESSIONS

DJ Stylewise Party Music Volume 1

                    Party Music Volume 2

DJ Moussie Power Workout 90s House

FOR FUN

DJ Soul Catcher Workout 2012