Healthy Body Healthy Lifers,
Hey everyone! If you didn't get the chance yet, and you live in the Maxwell AFB area, check out the Feb 10th issue of the Maxwell/Gunter Dispatch for a great article on HBHL! I'm trying to get a hold of the web version and will post it as soon as I can. Our very own Whitney Turner is featured with a great photo while teaching her Powerbodyz class! Thanks to everyone for their support of the program. It has spread mostly by word of mouth - thanks to all of you! HBHL has not only been highlighted in the base paper, but soon we'll be featured in the Montgomery Advertiser and in the April issue of the national publication, Entrepreneur Magazine! So, lots of exciting things happening in the near future. Also, this summer we hope to expand the program to McChord AFB, Eglin AFB, Barksdale AFB, & the DC area.
**My apologies about the repeat post (both 13 and 15 Feb). My subscription system wasn't working this week- so I'm trying to get the bugs out!! Hopefully we'll be back to normal next week.
Click here for this week's local workout schedule: HBHL - AL information
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!
If you want to maximize your treadmill and elliptical workouts check out my previous blogs:
Powerbodyz: This week's powerbodyz workout is a 20 minute workout- focusing on our CORE! I'd like you to do this workout twice this week, if you can. In fact, I'm actually going to leave this workout on the website so that you can access it at anytime. If you really want to focus on whittling your middle, I highly suggest you make this workout a part of your weekly routine.
Fitness Lesson: Core Work!
This week we'll be discussing more about our core area. I told you in the last blog, that core workouts include more than just your abdominals. Doing crunches and abdominal exercises is extremely important, but there's more to it than that! And there are tons of exercises that tone your core and can help tighten your middle. From push ups, to planks, to ab exercises and back extensions, we are working our core and thus, improving our overall stability, strength, and balance. One of the most important things to remember when working your core is to master the basic move and then add on the advancements. Once you are comfortable in the dolphin plank or high plank, by adding a leg or arm lift, you add a variation that shifts your body's center of gravity, working your deep stabilization muscles in creative and new ways.
Regardless of your form of exercise (running, swimming, biking, yoga, team sports) a strong core helps you to maintain optimal body alignment, ultimately preventing early fatigue. The better your form, the less energy is expended, and the more likely you are to keep your balance and prevent injury.
This week's Superfood: GREEN TEA!
Did you know that green tea is the second most consumed beverage in the world after water? It's true! People drink it for the great taste, and for the benefits it provides. Green Tea lowers your risk of various preventive diseases such as cardiovascular disease, high blood pressure, stroke, or cancer. Green tea also contains polyphenols that destroy bacteria, eliminating bad breath and tooth decay. Studies have shown that green tea can also be used to treat flatulence (SERIOUSLY!), regulate body temperature and blood sugar, promote healthy digestion and it can improve brain function. Clarity of the mind is especially important as I'm trying to finish reading these SAASS books! Maybe I'll try incorporating green tea into my reading regimen...
If you want to read about more benefits/studies related to green tea, check out this link:
So, how can I incorporate more green tea into my daily life? Besides steeping it in hot water for 5 mins, up to 5 times daily, you can also use it as a spice rub, cooking liquid, marinade, or infuse it into various other drinks. Green tea can also be added to smoothies, sauces, and grains - or mixed with your favorite juices for a healthy, anti-oxidant rich, and fruity beverage which can be served iced or hot :) Try it mixed with pomegranate juice, orange juice and honey... yum!
This week's Recipe: Roasted Pineapple Salsa!
This week's recipe is courtesy of our very own HBHL foodie, Meredith. It will make a fun and festive appetizer for your next dinner party, or a healthy snack to munch on while watching weekend sports!
To stay updated on everything HBHL, make sure you sign up for this blog as a subscriber (at the top right of the home page) and follow us on Facebook!
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.
The Cleanse- reference the 1 Jan HBHL blog.
Have a wonderful week!
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
Thanks Jannell for all you put into this. I love mornings like today when I feel blech because of the day before and I can just hear you saying "Be nice to your body!" New day. New routine. Better food/drink choices. I will be nice to my body!
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