Love Notes by Jari Love

Stay in Shape While Traveling

by Jari Love

Spring is in full swing, which means so are your long-awaited vacation days. Time to travel to new locations (or visit old favorites), eat incredible food, and completely forget about working out. Wait… maybe not that last one. While neglecting a healthy lifestyle may not be on everyone’s itinerary, we’ve all been there. Keeping up your usual routine over the holidays, especially when coupling it with a vacation, is more of a challenge than the first day you move up in weights at the gym. But it doesn’t have to be! Follow these seven easy tricks for staying fit while traveling.

1. Don’t eat out for every meal

According to a recent study conducted at the University of Illinois, when Americans eat out, they consume about 200 calories more than when they stay in for meals. Multiply that by every single meal for your entire vacation, and you’ve got a major diet-buster on the table. Of course, you want to absorb the tastes and smells of your vacation destination, but taking in the culture doesn’t need to mean taking in the calories. Instead, consider cooking a few meals at home! Head to a local grocery store (which is a cultural experience in itself) and pick out some fresh local ingredients. This can be a bit trickier if you’re staying in a hotel, so opt for an airbnb or timeshare with a kitchen for your next vacation! Your waistline will thank you.

2. Incorporate an active activity into your itinerary

It’s difficult to stick to a consistent routine while traveling, so work some exercise into your itinerary. If you’re on a seaside vacation, go paddle boarding, surfing, or even swimming. If you’re camping, incorporate some longer hikes into your schedule. You can even try a new cultural experience for exercise: sign up for a salsa class in Spain, try yoga in India, take jiu-jitsu in Brazil, the list goes on and on. The beauty of trying any of these vacation activities is you actually tend to eat less after a workout if you considered it to be fun, according to a study from Cornell University. So not only is it a great way to pass the time, but it will also keep you fit in more ways than one!

3. Walk with a purpose

Without a doubt, the best ways to really discover a new travel destination is on foot. By walking around a city or town, you have the opportunity to get lost, wander, and stumble across unique sights that haven’t been neatly laid out in your travel book. So why not pack a pair of comfy shoes and stay in shape while you explore!

4. Sight-see via bicycle

Another great (and active) way to sight-see is via bicycle. Plenty of tourist destinations organize bike tours in the city, which allows you to cover way more ground in a shorter amount of time than walking. But, unlike taking a bus tour, you’re actually getting a nice workout while sightseeing. Another option is to plan a trip that centers on biking in beautiful places. Whether it’s in an international spot or any of these destinations in our own backyard, a biking trip is a great way to make sure you’re staying healthy while enjoying your travel time.

5. Take advantage of your hotel gym

If you do decide to stay in a hotel during your travels, look into booking an accommodation with a gym. With a workout opportunity in the building, it’s pretty difficult to come up with an excuse to avoid exercise. Consider the gym as part of the cost of your hotel room. If you don’t take advantage of the hotel’s amenities, then you’re simultaneously losing money and gaining pounds. Sound like a lose-lose? Then hit that hotel gym!

6. Discuss workout plans with a partner

One way to combat workout-neglect on vacation is via teamwork. According to Men’s Fitness, working out with a partner keeps you motivated, makes your workouts more fun, and causes you to try harder. The same rules apply on vacation! Plus, a workout partner will keep you accountable on the days you’d rather reach for a beer than a barbell. So before you even head for vacation, talk with your significant other, buddy, brother, or whoever you’re traveling with, and agree to keep each other on track!

7. Do a little bit every day

The most difficult part about maintaining your healthy routine on a trip is that you’re simply out of your usual life routine. Since you’re removed from your comfort zone, it’s reasonable to assume you won’t workout as often or diligently as you normally would at home. So instead, focus on accomplishing a little bit every day. Whether you go surfing, biking, or for a long stroll, consider these activities as travel triumphs. According to a recent study conducted at Iowa State University, creating habits is most effectively done by using cues to trigger an activity. Use this technique on vacation! For example, every time your alarm goes off in the morning, do three sets of push-ups, squats, or any workout you can do from your hotel room. This may not meet your usual gym goals, but at least you’ll be keeping active. By the time you return home to your usual routine, you (and your body) won’t feel guilty for taking a vacation.

via cheatsheet.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Does Exercise Make You Hungry?

by Jari Love

If you’ve stuck to a new workout routine, chances are you know what the fuss is all about: the exercise-induced endorphins, the sense of accomplishment after you crush a workout, the realization that you actually like being sweaty. But one thing that may not make you love your workout routine: that ravenous, want-to-eat-everything feeling you get after a workout. 

Since weight loss is a combination of burning enough calories and eating fewer calories to create a deficit, if you’re trying to drop pounds, chances are you don’t exactly love the fact that you want to eat all the calories in your fridge when you’ve spent the last 45 minutes burning just a fraction of that. So what exactly makes you hungry after you work out, and how can you change your habits? 

Why You’re So Hungry After a Workout 

It could be the type of workout you’re doing. Studies have shown that the more intensely you exercise, the less ghrelin (the “hunger hormone”) your body produces, so a long, low-intensity session could be the reason why you’re ravenous. But other research in women shows that even those who exercise intensely eat more calories after exercise than those who don’t work out, so this isn’t the only appetite-inducing culprit. If you’ve just finished an intense session and still feel like downing an entire pizza, it could be dehydration. Many times our bodies mistake thirst for hunger, so if you’re not adequately hydrated during a workout, you may feel superhungry afterward. 

One study found that the more fit you are, the less you feel like rewarding yourself with food after a workout, so another reason why you’re famished after exercise might be your body and brain haven’t gotten used to your workout habit yet. 

How to Prevent Disproportionate Hunger After a Workout 

If you’re noticing that you’re eating more than you should after a workout, it can be discouraging to want to keep up with your routine. But regularly exercising at least 20 to 30 minutes a day is important for not just weight loss, but also for preventing diseases, boosting immunity, and feeling happier — which means quitting your gym routine because you may be eating a few extra calories is not a good excuse. Instead of forgoing fitness altogether, try these habits to see if they make a difference in your post-workout meal habits. 

– Try doing HIIT (high-intensity interval) workouts instead of low-intensity ones; these bursts can help suppress your hunger hormone.

– Drink enough water before and during your workout; here’s how to make sure you’re getting enough.

– Make sure you’re strength training at least three times a week; muscles boost your metabolism so you’re burning more calories all day long, even when you’re sitting at your desk.

– Eat a small pre-workout snack at least 30 minutes before your session so you perform better and won’t deplete your body of all its energy stores.

– Have a high-carb, high-protein snack after a workout, then eat your dinner a little later. It will help build muscle and energy stores, and eating a low-calorie pre-workout snack before sitting down to a meal can prevent you from overeating when you’ve got a full plate in front of you.

– Stick with it. As your body adapts to your new healthy habit, you’ll figure out what works for fueling it while still sticking to your weight-loss goals. 

via popsugar.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Fight Holiday Weight Gain

by Jari Love

‘Tis the season for merriment, celebrating, and complete overindulgence. All of a sudden, your typically healthy diet morphs into one based predominantly on candy, cheese, fatty meats, and pastries thanks to an abundance of holiday parties. Packing on the pounds seems inevitable. 

Interestingly, the average amount of weight an American gains during the holiday season is far less than most would assume. According to a 2000 study published in the New England Journal of Medicine, most folks only add about 1 pound to their frame during this time period. The bigger problem is most fail to lose this weight once the season ends. Repeat this pattern every year, and it’s all too easy to gain 10 pounds or more in a decade. 

In order to avoid the creep of holiday pounds, you need some strategies. Nothing crazy like fasting or running an ultra-marathon, but practical suggestions that are doable. We’re here to help. These seven tips will help you keep your figure through the year’s end without losing your mind. 

1. Avoid skipping meals 

Opting out of breakfast or lunch seems like a good way to reduce calories leading up to a holiday party complete with a buffet and tasty treats. The idea is you have more wiggle room since you reduced your consumption earlier in the day, yet this strategy rarely pays off. If you show up famished, you’ll wind up eating far more than you normally would. 

Some researchers agree. A study published in the Journal of Nutritional Biochemistry fed one group of mice a restricted diet only once every 24 hours while the other group was allowed to graze on a normal amount of food throughout the day. The mice on the restricted, fasting diet initially lost weight, but once researchers restored their allotted calories to a normal amount, they gained all of it back and stored more fat around their bellies. 

And keep in mind, most of the eats at these get togethers are very high in calories and low in nutrients that keep you full. A bowl of oatmeal earlier in the day will do a lot more to keep you satisfied than one measly cookie. 

2. Socialize with your friends at parties 

Food plays such a huge role in celebrations, it can be easy to forget why you’re even celebrating. Chances are good a few friends, or at least colleagues you generally like, will be at every gathering you attend. Instead of spending all your time at the buffet table or next to the bar, mingle with your peers. Talk to them, engage, laugh, and enjoy their company. Many of us eat out of boredom, so you’re a lot less likely to overdo it if you’re actually having a good time. 

3. Start your day with a workout 

December’s calendar probably looks as decorative as a Christmas tree thanks to so many parties and other events. Such a packed schedule often means regular workouts become infrequent workouts. Fight back with a morning sweat session, even if it means waking up a little bit earlier. It’s the easiest way to make sure you stay active without cutting into social events. 

Some evidence even suggests morning workouts may be better for weight maintenance than sweating it up later in the day. A 2010 Belgian study fed participants a high calorie, high fat diet for six weeks and divided them into a group that didn’t exercise, one that exercised after eating, and one that exercised before eating anything in the morning. Both those who remained sedentary and those who worked out after eating gained weight while those who exercised in a fasted state were able to maintain their weight. Try going for a run, hitting the stationary bike, or a circuit. 

4. Don’t try to shed pounds during the holiday season 

Even if you’re working toward a weight-loss goal, give yourself a little bit of a break during the season of all things butter and sugar. Keep your focus on maintaining rather than shedding pounds or you’ll make yourself crazy. Even the most organized guy will probably run into a situation or two where he doesn’t have the option to eat something nutritious. A busy day at the office might mean dinner ends up being some passed appetizers and a cookie at your office party. No worries, just get back on track the next day. 

5. Tank up on water 

Staying hydrated keeps your body functioning properly and it could also keep you from overeating. Those who know they head to the food when they get bored should grab a glass of water instead. It gives you something to do the same way a pile of snacks does without the additional calories. 

Feeling hungry? Drink some water first. SparkPeople explained the hunger and thirst cues are very similar and often difficult to tell apart. The desire to eat may evaporate after downing a tall glass of H2O. 

Also, be wary of alcohol. Those liquid calories can be a real killer. For every cocktail, beer, or glass of wine you have, follow it with a full glass of water. It slows you down and helps to balance out the diuretic effect alcohol has on your body. 

6. Embrace the crudité platter 

Cookies and salty snacks disappear from the buffet table at a rapid pace while the crudité tray remains untouched in the corner. Embrace the veggie platter. The veggie platter is your friend. It’s the one opportunity to load up on fiber and other important nutrients. Stock you plate with as many veggies as you’d like, keeping the fatty dip to a minimum. Filling your belly with produce will leave a lot less room for the unhealthy stuff. It’s the same idea of starting a meal with soup or salad, a strategy many nutrition experts recommend to avoid overeating. 

7. Choose your indulgences wisely 

If your mom makes the best holiday cake in the world, you should absolutely have that cake. Skip the other treats you don’t care much about, and allow yourself to enjoy something you really love. Those with a serious sweet tooth might have trouble saying no to trying multiple goodies, but they can still be smart about it. Fill one plate with a selection of treats, then split it with a bunch of friends. You’ll end up with just a bite or two of each dessert, which is just right for a little bit of a splurge.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Sculpting Exercises for Troubled Areas

by Jari Love

Admit it, we all have 1 or 2 troubled areas that we’d like to focus on. But remember, spot training doesn’t work when it comes to fat loss. You can train do 1000 crunches a day and that doesn’t mean you’ll get a 6-pack. But spot training does make those individual muscles stronger, then your cardio intervals and meal planning with help shed the fat that covers your new muscles. 

But in the next couple of blogs of this series, I’ll give you some exercises for troubled areas that you can do at home or at the gym. I’ll also give you a weekly workout plan. Today, we’ll focus on Sculpting Exercises for troubled areas. For demonstrations of these exercises, check out any of my Get RIPPED videos where we use these exercises for maximum fat burn. Follow the chart below for the frequency, Intensity, Timing and Type of exercises for your fitness level. This is what personal training programs look like. 

Lunge with reverse flye (upper back, hamstrings, quads): Step one leg back, bending the knees, so one knee almost touches the floor. As you step back into a lunge, extend you arms back like wings on a plane. As you flye your arms back, squeeze your shoulder blades like they are squishing a pencil. Return arms to starting position by your hips and stand feet back together. Alternate legs. 

Modification: Seated Reverse Flye: Sit in a chair, bend forward at the hips, keep chest proud and back straight. With straight arms, extend arms out to the side and behind you, squeezing that invisible pencil in between your shoulder blades. 

Crossover squat with pullback (butt, quads, hamstrings, chest, shoulders): Imagine taking a curtsey with hand weight. So do a curtsey, with underhand grip of your weights, pull weights up to your bra line under your armpits. Step out of the curtsey, and relax arms back down to your side. Repeat on other side. 

Modification: Regular Squat with Pullback – Place feet shoulder width apart with toes pointing forward. Squat down, and as you stand out of your squat, pull the arms back up to your bra strap line. 

Single-leg squat with lateral raise (glutes, hamstrings, quads,  medial delts, core): Stand on one foot, with the other foot behind you or in front of you. Squat down on one leg, like you’re sitting on a chair. As you stand up, lift the weights up to shoulder height, keeping the arms as straight as possible. 

Modification: Supported Single Leg Squat – hold onto a chair to do squat. Do Lateral Raise separately keeping arms bent to a 90 degree angle. 

Lateral lunge with L-Raise (glutes, hamstrings, quads, medial/lateral delts): Start with feet together and arms holding weights by your side at 90 degrees. Step your left foot out to the side as far as you can into a lunge. As you lunge, keep your elbows at 90 degrees, raise your left arm to shoulder height in front of you, and your right arm to shoulder height to the right side. 

Modification: Wide Squat with L-Raise keeping arms bent to 90 degree angle. Make sure knees stay behind toes for Wide Squat. 

Push-up (chest, shoulders, back, core): Get into a plank position, with hands directly under the shoulders. Push your heels back and imagine a string pulling the crown of your head in opposite directions. Bend your elbows and lower towards the floor, keeping that strong plank position with no sagging in the hips. Bend till your elbows are at 90 degrees and return up to plank position. Repeat. 

Modification: Floor Pushup on knees, or Standing Pushup Against Wall

 Tricep Kickback with leg extension: Standing, holding weights in hands with elbows at 90 degrees. Lift your left leg back, like a leg lift. As you lift your leg, straighten your elbows, squeezing the triceps. 

Modification: Tricep Kickback on knees without doing leg extension. 

Bicep curl with knee-up (biceps, hips, quads):  Stand up, with arms holding weights at your sides. As you lift your right leg up, bend your elbows and lift your weights as a bicep curl.

 Modification: Do Bicep Curl without the knee raise. To replace the knee raise – lie on floor on your back and to alternating Toe Taps to work the abdominals 

Sculpting Intervals: Advanced / Intermediate / Beginner

Frequency: 3-4x per week / 3x per week / 2x per week

Intensity: Do 3-4 sets/15-20 reps 2-3 sets/15 reps 1 Set/15-20 reps

Time: 60 minutes / 30-60 minutes / 45-60 minutes

Type: High Intensity,3-10lb dumbbells / Body weight or3-10lb dumbbells / Body weight or 3-5lb

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

How to Tell When You’re Really Dehydrated

by Jari Love

Did you know that once you hit the point of being thirsty, you’re already dehydrated? Our bodies are between 50 and 75 percent water, so once you’re dehydrated, the amount of water in the body has already dropped below what’s needed for normal body function. Here are signs that it is time to drink up!

You Feel Tired
If you feel tired throughout your day, try filling up on water before reaching for a caffeinated beverage and see if that makes a difference. After a full night’s rest it’s common to be slightly dehydrated in the morning; so don’t forget to include drinking a glass of H2O in your morning routine to jump-start your metabolism and your brain!

A Little Moody
A recent study found that mild dehydration can affect your mood and interfere with your ability to concentrate. If you’re sitting at your desk and feeling a little low, sipping water could help you snap into focus.

You’re Having Trouble Going...
Water helps to keeps your digestive system moving and your intestines flexible to avoid chronic constipation. It only makes sense that you’d have difficulty with your bowel movements if you’re not staying hydrated. Keep things moving by drink plenty of fluids throughout your day.

You Have a Headache
Mild headaches are a classic sign of dehydration. Drinking eight ounces of water when you feel the pain coming on might just keep the headache at bay. So sip up before reaching for the aspirin.

You Have Bad Breath
Dry mouth leads to bad breath. You need salvia to fight stink-inducing bacteria, so drinking water regularly should keep your breath in check.

via popsugar.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

5 Plateau-Busting Plyometrics Exercises to Swap for Cardio

by Jari Love

If you’ve been hitting the gym double-time and still aren’t seeing results, you could be hitting a workout plateau. It’s everyones worse nightmare when it comes to weight loss. That scale just isn’t budging. There are ways you can break the plateau, plyometrics on the Get RIPPED workouts. Instead of spending more time sweating, shorten your routine by using plyometric movements that combine cardio and strength to give you a well-rounded workout in less time.

“Practicing plyometrics regularly will increase your speed and power, plus get you shredded,” says Grace Menendez, a trainer at Crunch gyms in NYC. The goal is to exert maximum force in short intervals of time, she adds. In other words, adding these few movements below can totally replace your regular cardio routine.

 Kettlebell Swings

A Stand with feet hip-width apart and place a 12kg kettlebell (for newbies) or 16kg kettlebell (for advanced users) on the floor about 18-inches in front of you. Push hips back and bend knees enough to place hands on the bell handle.

B Tilt the bell back towards you as you hike it through legs, hinging at hips as you inhale.

C Stand-up completely straight as you exhale, squeezing glutes and straightening knees at the top of the swing. Continue the swings for 10 minutes. At the top of each minute, swing the bell 10 times, then rest.

 Plyo Pushups

A Start in a pushup position, fingers spread wide to create a firm foundation, belly-button drawn in towards spine.

B Inhale and lower chest towards the ground like in a standard push-up. As you exhale, push forcefully off the ground as hands lift off. As you land, be sure to land with elbows bent to protect joints. Make it easier by placing knees on the ground, or harder by adding a clap in between push-ups. Work up to 3 sets of 10 reps.

 Box Jumps

A Stand in front of a surface around knee-height. Use a bench, plyo box, or even stairs to practice this move. Start with feet about as wide if in a squat.

B Bend knees, and bring hands behind you at your sides. Jump onto the box, making sure to stand up all the way by straightening knees at the top and extending hips fully.

C Jump or step back to start. Set a timer for 5 sets of 30 seconds with a 30 seconds rest and jump as many times as possible.

 V-Ups

A Start lying on back, palms facing down, arms at sides.

B Sit-up as you bend at the waist, keeping legs straight and reaching hands to toes. Set a timer and go for 5 rounds of 30 seconds with a 30 second rest in between each set.

 Body Saws

A Start in a plank position, forearms on the ground. Place a towel under toes.

B Press firmly into the ground with arms and pike hips up using lower abs as you slide back and forth on the towel. Do 3-5 rounds for 30 seconds.

Via shape.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Secret Ingredients Every Vegan Should Have

by Jari Love

When you first start cooking vegan food, you know that beans, veggies, fruits and grains are your best friends.

 But what about those secret ingredients that make everything taste just a little bit better? These are my favorite flavor-packed, workhorse, vegan pantry items that I turn to again and again in my quest to make the best cruelty-free, vegan food possible. 

1. Dried mushrooms

When you’re craving that umami flavor you used to associate with meat, dried mushrooms are your best friend. You can steep them in hot water and use the liquid as the base of soup broths, add it to pan sauces or use it as the liquid when making couscous or risotto. The rehydrated mushrooms can be chopped and added to any dish in which mushrooms are called for or can be subbed in to take the place of beef in many recipes. Shiitake mushrooms are especially flavorful. 

2. Ground flaxseed

Baking without eggs can be tricky at first, but ground flaxseed is all you need to make the magical “flax egg.” Add 1 tablespoon of ground flaxseed to 3 tablespoons of water. Stir, and let sit for 5 minutes or until gelled. This “flax egg” works in any recipe calling for eggs as a binder, like pancakes and cookies. 

3. Miso

Some people complain that vegan food is bland, but it doesn’t have to be. The trick is to replace the savory flavors that come from meat with something equally flavorful. Miso, a salty, sweet and slightly funky fermented soy paste, is just the ingredient. You can add a tablespoon to soups just before serving to add a new layer of depth (and give a healthy dose of probiotics to your meal). It makes salad dressings sing, marinades more merry and a glaze that will make mild tofu or eggplant star entrées. There are different types of miso; try white or yellow for a milder flavor or red if you’re feeling bold. 

4. Cashews

Isa Chandra Moskowitz, vegan culinary superstar and cookbook author, has one rule all vegans should always follow: ABS, as in “always be soaking” cashews. Cashews soaked in water overnight can be blended in minutes into a luscious cream. Use it as the base for vegan jalapeño poppers, sour cream, ice cream — basically anything that calls for a rich and creamy base. 

5. Nutritional yeast

Nutritional yeast is a great ingredient, and not just for flavor alone. It contains vitamin B12, which vegans usually have to take in supplement form. Luckily nutritional yeast is a vegan source of this important nutrient. Better yet, it has a cheesy flavor that can accent a wide array of dishes. Use it to make vegan mac and cheese, sprinkle it over pasta, add it to casseroles — the options are endless. 

6. Chickpea flour

You can use tofu to make a breakfast scramble, but what if you’re craving a classic omelet? For that, you can turn to chickpea flour, also known as besan. You create a sort of pancake out of the chickpea flour that is a super-close approximation of a folded omelet. Stuff it with your favorite veggies or vegan cheese, and get ready to break that fast. 

7. Aquafaba (chickpea brine)

Aquafaba, the water that’s in a can of beans, is all the rage in vegan baking. Strain the beans, then beat the liquid until it forms stiff peaks. You can use the fluffy mixture in any recipe that calls for meringue. 

8. Vital wheat gluten

Veggies are great, but sometimes you just want something more substantial. Vital wheat gluten is the key. You can use it to make seitan, which you can then marinate and use in everything from vegan French dip sandwiches, vegan “beef” and broccoli and more. You can also use it to make vegan “chicken.” It’s the perfect cruelty-free and cholesterol-free way to sate your cravings for the foods you grew up with. 

9. Canned, full-fat coconut milk

Coconut milk is a real lifesaver. Not only can it be used for classic vegan Indian and Thai curries, but it’s great for baking too. Use it to make the frosting for your favorite cake, or refrigerate it overnight, skim off the solid cream, and beat it until it can be used as a whipped cream. You can also use canned coconut as a base for vegan ice cream, or add some to make your next smoothie taste more like a shake. 

10. Nut butter

Nut butter is so versatile. You can schmear some onto apple wedges or celery sticks for a quick snack, spread it over hearty toast and drizzle with agave and sea salt for breakfast, or you can use it as the base for more complex things like almond satay sauce, creamy cashew butter sauce or peanut salad dressing. 

via sheknows.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Workout Excuses You Cannot Use Anymore

by Jari Love

Being in shape and looking great makes our lives as women so much easier and more enjoyable. Working with many moms, young women, and even high school girls, I hear the same excuses over and over about why they can’t work out. 

Guess what? I’m about to blow away five of the biggest excuses we hear. No more excuses! You can do this — immediately. 

1. I’m too out of shape to go to the gym 

With Clickbank, YouTube, the Internet, DVDs and outdoor yoga, you do not have to go to the gym to get in shape. In fact, you can get into good shape at home! Then, if you so choose, you can join a gym when you feel more comfortable. 

If you’re like me, you’ll work out at home forever — and love it! I exercise at home everyday with a kettle bell, medicine ball and dumbbells. Granted, I have some background knowledge, but with technology, you can follow along with online programs in the comfort of your own home every day. 

I blow everyone away with this fact from my physical therapy days: My oldest patient was 108. She did awesome booty squeezes and leg kicks, and excelled at riding the stationary bike. As we age, our bones become more brittle, and one way we can prevent fracture is exercise. Get started now. Within a few days, you’ll see a difference — you will! 

3. I don’t have anyone to exercise with me 

When I hear this excuse, I know you’re grasping at straws. Someone in your circle of friends feels just like you do. The difference between your friend and you is that they are afraid to ask around… but I know you are motivated, strong-willed and ready to get healthy. Ask around and see who’d like to join you on your morning walk. You’ll be surprised at how many women will take you up on it! The bonding and exercise together will make your soul so much happier. 

4. I don’t look good in workout clothes (or I don’t have anything to wear)!

There are so many cute exercise clothes out there, but seriously? Your fashion statement should not be a reason to stay out of shape. All those new yoga pants are adorable and comfortable, and I’m guilty of wearing them every time I get a chance. You do not have to look like a celebrity to start getting in shape. Throw on some old pants, a cozy top and tennis shoes, Google “yoga for beginners” and get moving. You’re exercising in your cozy clothes in your cozy home. Boom. 

5. I don’t have time 

I hear this one more than all the others, but no one is ever “too busy” for 10 minutes of exercise. It’s not a lack of time, but a lack of planning and prioritizing. Ouch. Yes, that may have stung a little, but I was guilty of that excuse once, also. It doesn’t fly when you realize taking away 10 minutes of your morning show, 10 minutes of your evening show or 10 minutes of gossiping with a neighbor could be spent exercising.

The common myth is you must exercise 60 solid minutes every day or it doesn’t count. That’s simply not true. Any physical activity is better than zero, and popping in 10 minutes here and there throughout the day really adds up. Truly look at your schedule, and see where you can carve out time. Jog while the kiddos practice ball, get up 10 minutes earlier, do lunchtime yoga or go bike riding on the weekends. Finding time is possible with creativity, planning and dedication.

Regardless of your reasons to avoid exercise, there is a way to squeeze in time for yourself. You need exercise, you deserve exercise and you will love yourself once you get into a routine. Try some little changes for at least a month, and before you know it, they will become habit. Love your body, and your body will love you back!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

When Heavy Weight Lifting Pays Off

by Jari Love

Weight lifting isn’t just for body builders. Everyone can benefit from adding resistance weight training to their exercise regime. 

Here’s why: 

#1: Stronger Bones

No I don’t mean your muscles! While of course your muscles will get stronger by lifting weights, your bones will get stronger too. Since weight-bearing exercise stimulates bone formation, bones, like muscles become stronger and denser when demands are placed on it. This is great news since it means that weight lifting reduces the risk of osteoporosis and bone fractures. 

#2: Improved Balance

Strength training strengthens and tones your muscles by contracting them against a resisting force. Increased strength and tone aids in better body mechanics resulting in better posture, balance and coordination. Improved balance can reduce your risk of falling by as much as 40 percent, which is a crucial benefit especially as you age since elderly people who lose their balance can often wind up with life-altering broken bones. Lifting weights can help you stay mobile and strong throughout your life. 

#3: Improved Brain Function

Strength training helps us grow more muscle and bone cells and helps make the ones we have more powerful and effective. However, it is not just our body cells which receive these benefits. The same signals which increase muscle and bone cells also encourage growth, power and efficiency in our blood vessels and brain cells. Stronger blood vessels coupled with a stronger heart can also improve blood flow to the brain and has the potential to improve memory, slow the onset of dementia and boost overall cognitive performance. 

#4: Prevent Disease

Strength training not only improves the look of your body, but can also help you stay healthier. Studies have shown an overall improvement in your body’s ability to fight inflammation, including inflammation associated with colds and flu, as well as the body’s increased capacity for glucose control good news for those at risk for diabetes. Increased heart strength reduces the risk of heart disease and lowers blood pressure, while strength training has also been found to ease the pain of osteoarthritis and reduce depression.

 #5. Improved Mood

Lifting weights elevates the number of endorphins (your brain’s natural mood boosters) which makes you feel great, not to mention the self-esteem boost you receive when you look and feel strong.

 #6: Burns More Calories:

Lifting weights does so much for your physique. Strength training is crucial to weight control because increased muscle mass corresponds to an increased metabolic rate. Muscle burns calories even while at rest while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

 #7: You Eat and Sleep Better

Regular weight-lifting can make you more aware of what you put in your body. Better self-awareness makes it easier to say “no” to temptations, while people who lift weights regularly fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. Improved overall sleep quality is also key to maintaining weight loss.

 Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Break These Bad Health Habits

by Jari Love

Are you health conscious? Good for you! If you exercise regularly, eat whole foods, keep up to date on the latest health concerns, don’t binge on sugar and have cut out all processed and fast foods, well, then, you are doing better than most people.

 However, you may still have some bad habits that are preventing you from achieving the body and lifestyle you would like. Based on my experiences with clients, I have put together a list of the top 5 bad health habits, even health conscious people make. If you find one or more of these habits apply to you, try to break your bad habit and watch the huge benefits in your life and on your body. 

1. You’re Dehydrated

Dehydration is when more fluid leaves your body than is taken in. Seems simple right? But, roughly 75% of the population is chronically dehydrated. When was the last time you drank at least 8 glasses of water in a day? 

Dehydration causes a whole host of symptoms including: fatigue, headache, nausea, irritability—and in severe cases death. Hopefully you are never so dehydrated that the last symptom listed here is a problem for you, but I put it down so that you know dehydration has serious consequences on our bodies. Our bodies need water in order to function efficiently and this is true of our weight loss goals as well. Dehydration actually slows down your metabolism—which hinders weight loss. 

Don’t wait until you are thirsty, or your mouth feels dry to drink. If you are thirsty, you are already dehydrated. Begin each day with a large glass of lemon water to kick-start your system and keep drinking throughout the day. Keep a full water bottle with you during the day and constantly rehydrate throughout the day. Get into the habit of drinking a full glass of water before every meal and snack You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration. 

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack. If water isn’t really your thing, try adding some lemon, cucumber, ginger mint leaves or orange slices to flavor it. 

2. You Eat Out Too Often

In today’s hectic world it is easy and convenient to eat out, order take out or pick up something “quick” on the way home. Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day. 

Even when you order healthy items, or choose places to eat that are health conscious, you are taking in more calories than if you had prepared the same meal at home. Restaurant food is designed to taste good, and the reason it tastes so good is that the food is often loaded with fat, sugar, salt, or some combination of those three. 

Healthy and quick meals are relatively easy to do with a little preparation. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals. You can even prepare make- ahead meals for the week and put them in the freezer, or invest in a slow cooker. Prepare your meals the night before, turn on your slow cooker in the morning and have a healthy and delicious hot dinner waiting for you when you get home. Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved. 

3. You Don’t Get Enough Sleep

You’ve heard it before, you’ll hear it again—sleep deprivation leads to a whole host of health issues, including weight gain. 

Do you feel tired in the middle of the day or early afternoon, or do you crave something sweet to help pick you up around 11 am? If yes, then you are one of the 56% of adults who, according to polls are not getting enough sleep. By enough sleep I mean at least 7-8 hours of good quality rest! When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up. 

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs. Lack of sleep can affect your memory, concentration and reaction time. It can also have more serious consequences like an increased risk of serious diseases. 

If you have trouble falling asleep once you’re in bed, then try these tips. Sleep in complete darkness, don’t eat before bed, Avoid stimulating foods like caffeine or alcohol (yes, contrary to popular belief alcohol actually disrupts, rather than aids sleep), and also try sleeping in a cooler room temperature—cooler temperatures mimic the body’s natural sleep patterns, so a cooler room temperature may help prepare your body for sleep. 

4. You’re Stressed Out

I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat. 

All types of stress cause a physiological response in our bodies. An increase in stress will kick-start your adrenal glands to release adrenalin and cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage. 

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. 

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue. 

Get some good sleep—sleep helps to regulate your cortisol levels. 

5. Your Workouts are Always the Same

Did you know that your body can adapt to a workout in as little as 20 sessions? If you are not constantly challenging your body, then plateaus can occur where you don’t see any improvement and may actually see a regression in your weight loss efforts you’re your exercise routine feels comfortable, then chances are you are not getting the results you want. 

You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body. To keep your body guessing try switching up the order of your exercises, the intensity at which you work out, the type of exercise you are performing, or do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.