Hey everyone!! Just finished Week 1 of the Cleanse. The MacAulay's are feeling great. We've lost our bloats and extra water weight and are starting to sleep better, feel better, etc. Definitely enjoying the tasty recipes and expanding my palette. It's great to remember that the Cleanse is not just about de-toxing your body, or losing a few pounds... it's actually about learning more about your personal nutritional habits, getting in tune with your body, and finding new and creative ways to work healthy food into your daily meals. Just like the concept behind HBHL- it's a slow process where you gradually make small changes that are right for YOU and YOUR FAMILY, eventually developing a healthier lifestyle.
HBHL Alabama: We've got the Prattville run this week- sign up to run the 5K and meet some other local HBHL'ers! It's this Sat Jan 21st. See the HBHL-AL website for more details. The YogaFit training has moved from March 10-11 to February 25-26 at the Prattville YMCA. Contact me for more information.
CLICK HERE for HBHL-AL information and workout schedule
Weekly Workouts: To get the full benefits of the HBHL program, I'd like you to get a minimum of 4 workouts. Do not feel guilty about taking time for you!! You are worth it!! Try to work in 2 cardio events (walk/run), 1 yoga or flexibility event, and 1 Powerbodyz session (the at-home workout I provide, via this website!) Add a 5th event (extra yoga/powerbodyz or cardio class) to round out your week, 5 workouts is optimal- 4 is the minimum. Remember PBz workouts are less than 30 minutes!
** To maximize your time on the treadmill check out my suggested treadmill workouts from my 10 Oct 2011, blog post:
Powerbodyz Workout:
There is a new Powerbodyz workout this week. Again- if you are new to PBz please start with the introductory workout!
Did you know that at rest your body burns 1 calorie per minute- 50% of that calorie is derived from carbs and 50% comes from fat. This 50:50 ratio persists at low-moderate intensity levels of exercise. As you increase your intensity, your body will start to burn more carbs than fat (60:40 ratio). Many gym machines (i.e. elliptical or stair master) might offer "fat burner" profiles where you maintain that low intensity, supposedly to burn more "fat" during your 30 minutes. NOT TRUE. The amount of fat you burn is directly related to the amount of calories. Burn more total calories... you burn more fat! Take the following example:
You exercise for 30 minutes at a "fat burning" low intensity at a 50:50 ratio, expending 150 calories- 75 from carbs, 75 from fat. OR you can perform a 30 minute higher intensity workout (i.e. a treadmill interval workout or a Powerbodyz workout) at a 60:40 ratio, burning 210 calories- 126 from carbs, 84 from fat. You are actually burning MORE fat in the second scenario. Remember it's all about total calories burned! I know my time is valuable- so maximize your time when you workout!
This week's superfood: Onions!
A lot of our cleansing recipes call for onions. So, what gives? Is it really worth all of the tears (I know I get TONS when I'm chopping onions) to get the benefits from this pungent vegetable? Well, onion ingredients actually fight the cold and flu. The sulfur (tear-inducing compound) contains anti-inflammatory properties that relive aches and congestion. Some studies suggest that half an onion per day can keep you healthy, especially red onions which contains quercetin. Quercetin is an anti-oxidant that can fight cancer and has anti-fungal, anti-bacterial, and anti-inflammatory properties. So, don't be afraid to brave a few tears, and add some extra onions to your meal tonight!
Weekly Challenge:
Continue on your Cleanse challenge!! We just finished week 1 and are speeding through week 2. Good luck if you are just beginning your detox. Keep up with everyone on the HBHL Facebook page, especially if you are interested in trying it but don't know what to expect!
If you are new to HBHL and are interested in learning more about:
Powerbodyz- reference the 8 Jan HBHL blog
The Cleanse- reference the 1 Jan HBHL blog.
Have a wonderful night!
Be Educated. Be Balanced. Be Fit. Be Healthy.
Namaste,
Jannell
Jannell MacAulay, BS Biology, MS Kinesiology
Certified Yoga, Powerbodyz, Piyo and Fitness Instructor
AFAA Certified Personal Trainer
HBHL ~ Learn. Change. Grow.
www.healthybodyhealthylife.org
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