In week 3 our challenge is to get 5 cups of Veggies and Fruits per day-

Preferably 3 cups of veggies and 2 cups of fruits. Check out these recipes and more information about the benefits of eating vegetables and fruits.

Remember we are keeping up with the following:

Week 1 Challenge- 60oz of H2O daily

Week 2- 500 Temple Crunches per week

Week 3- 5 cups of veggies and fruits per day

Keep up the great work everyone!!!!!

Signing off now….need to make sure Orion’s form is good on her temple crunchesJ

The Week 2 Challenge is a core challenge.  This week you will do 500 Single Leg Up Temple Crunches (500 total not on each side)  You can break it up however you would like….e.g. 100 per day for 5 days.  The second part of this challenge is that I NEED PROOF! Post a video or picture to the Kirchoff Fitness Facebook Page.  The most creative picture will win a prize! Get your spouses, co-workers, friends and neighbors to join in on the fun! BTW we did Single Leg Up Temple Crunches in class today after our hill sprints and Partner Tabata. If you weren’t in class today you missed out!

Single Leg Up Temple Crunches-

Lie Face up on a mat.  Straighten your left leg and bring that leg 6 inches of the ground.  Draw your right leg in toward your chest.  Put hands on temples and keep your chin away from your chest and look straight up at the ceiling.  Engage your core through the entire movement and crunch straight up.  Come slowly down with out coming down on your shoulder.  Repeat 10-25x and switch legs.

Have Fun with these:)  Stay tuned for next week’s challenge.

Stay tuned for next week’s challenge!

Incorporate the following best backside exercises in your regular strength routine and you’ll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

1. Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside. In addition to toning your glutes and hip flexors, you’ll work your core, and cardiovascular system (an all-in-one exercise). Stand with your legs shoulder width apart.  Place the kettlebell about one foot in front of you.  Push your hips backward, with a slight bend in the knee (shins almost vertical) and reach forward, placing both hands on the kettlebell.  From your “hike position” (hips pushed backward, back flat, and chest out) hike the kettlebell behind you, with a purpose (don’t let go).Drive your hips forward, while contracting your glutes and tucking your tailbone under, to swing the kettlebell (always above the knees) until you are standing at “attention” with your hands about chest height.

Important Tips: Always make sure to keep your abs tight (this will keep your lower back protected.)  Keep your neck in line with the rest of your spine.  Always drive the swing with your hips and NOT your arms.  If the bell ever gets too far out in front of you, never reach for it- just let it drop!

2. Lunges

Lunges are a workout staple that will firm your butt and tone your legs. Start with your feet hip width apart then step forward with one leg. Keeping your abs tight, chest high, and spine straight, sink down into the move until your front thigh is parallel to the floor and your back knee is almost touching the ground. Concentrate on squeezing your glutes as you push through your front heel back to the starting position. Important tip: don’t let your moving knee extend past your toes.

3. Step Ups

This is a great exercise for your butt as well as your quads and calves. Step ups also increase your heart rate so you’ll get the extra benefit of fat-blasting cardio. Stand with your right foot firmly planted on a step or a bench, your left foot on the floor. Push down through your right heel to straighten and stand on your right leg, squeezing your glutes at the top of the movement. At the same time, pull your left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your left leg back to the ground, then step your right foot down. Alternate legs to make one rep.

4. Single Leg Bench Squats

All you need for this one is a bench! Stand in a staggered stance with your left foot slightly in front of your right.  Keep your right foot flat on the ground and point your left toe up and left heel down so it is in contact with the floor.  You will be using your right leg to do the squat. Squat down with your right leg and slowly lower yourself onto the bench (use L heel for balance).  Keep your eyes forward and chest up.  Stand back up focusing on pushing up through the right heel.  The left foot will help you balance as you stand up out of the squat. Do a full series of reps before switching to your left leg for the second half of the set.

5. Single Leg Deadlifts

Single leg deadlifts do triple duty, activating your muscles for a highly effective toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell in each hand, stand with your feet hip width apart, knees soft. Keeping your weight firmly on your left leg, lean forward from your hips, reaching the dumbbells toward your left foot and raising your right leg out behind you. Remember to keep your core tight and not round your back. Now stand straight, squeezing your glutes as you come back to start. Do a full series of reps before switching to your right leg for the second half of the set.

In case you are not in our current boot camp session, we cover these exercises and MUCH MUCH MORE!   Seattle’s Best Boot Camp’s next session begins March 19.  SIGN UP NOW!

We are all told we should eat more vegetables, more fiber and that we should eat less meat, blah blah blah…. But what if you were told eating a plant-based diet could actually reverse disease? I have worked with a lot of sick people and I have never heard of their doctor prescribing certain a way of eating as a treatment (nor do I hear about an exercise program) Healthy food and exercise=medicine – what a concept!

The documentary provides evidence that the consumption of processed foods and animal based foods (meat, dairy) is directly correlated to illnesses such as cancer and heart disease.  What I liked about the movie is that it gives the average Joe an understanding of the effects of processed foods and of animal based foods on the body.  The website also provides some good tools for how to incorporate these foods into your diet. www.forksoverknives.com

Of course we all know that many of these documentaries have bias and as a health professional I wonder what would be the motive or agenda for the Dr’s in the movie?  However these docs seem to really want to help people reverse disease through healthy foods and they both practice what they preach….so refreshing!

Am I going to become a vegan or vegetarian after watching Forks Over Knives????  Nope, I can’t live without my fish, eggs, soy sauce and I can’t imagine my significant other living without her wine?!!!!  However it helps me as a health professional, and as a parent, to understand how important food is our overall wellness.  And any tool that can help inspire others to lead healthier lives is a good oneJ

Does it mean we all need to go on another diet?  Well sort of…. taking the time to prepare healthy meals and eat more plant based foods may be a drastic change in your diet.  How about adopting a meatless Monday? Every Monday for example, you incorporate both raw and cooked vegetables and beans and whole grains. It’s pretty easy and convenient to throw a steak or burger on the BBQ or a pizza in the oven (after all the USDA recently stated pizza is a vegetable….YIKES)  Yes, it is more time consuming to chop vegetables and prepare foods without throwing them in a microwave.  But isn’t your health and your families’ health worth it?

I challenge each and everyone of you to take a good look in the mirror…..are you your best, healthiest self? Watch this movie for some inspiration!

Can you curb sugar cravings by increasing the percent of protein in your diet?

According to registered dietitian, Jenny McCary:

If you are eating a lot of simple carbohydrates—such as added sugars—and not balancing those foods with protein and fat, then you may find yourself reaching for sugary foods throughout the day. On their own, sugar-rich foods leave you craving more because they are quickly digested and absorbed, making blood sugar levels drop. By eating regularly and adding protein and fat to meals and snacks, you’ll avoid spikes in blood sugar and likely feel more satisfied throughout the day.

There are many reasons we crave sugar: it’s innate, it tastes good, and carbohydrates release brain chemicals that help us relax and feel good. Also, the typical American diet is highly processed, making it easier to overconsume added sugars. 

So what can you do to curb sugar cravings? Eat a lean protein source at every meal and snack, satisfy your sweet tooth, and fill up on fiber with a piece of fruit or several chocolate-covered almonds; after meals, chew gum or distract yourself by going for a walk. If sugar cravings are out of control, you may want to go several days without any simple sugars until cravings diminish. This may help you learn how to be satisfied with fewer sweets.

So I am up for the challenge! For 5 days, beginning Monday 9/26 (through Friday 9/30) I will not have any simple or added sugar…  Who’s with me?