Use This Spice Daily...

We use TURMERIC daily because of the awesome benefits listed below. You can use it on anything, and we promise you really can't taste it, but it does turn food a little orange. We put it in our recovery shakes and add it to protein pancakes, omelets, and chicken. Give it a try..

            

For personalized nutrition and meal plans visit our website http://twinspirationfitness.webs.com/ 

Saturday Shred Secret

On this Saturday we are starting a weekly blog theme called "Saturday Shred Secret." Every Saturday we will try to share one of our secrets to getting lean and shredded just for our awesome readers!

Today's secret is FASTED CARDIO. This is NOT for beginners, and only to be done early in the morning after about 8 or 10 hours of fasting. We don't reccomend fasting any longer than 10 hours. The cardio can be steady state or HIIT if your up for a challenge, on any machine of your choice. We've given some good examples of HIIT training in previous blog posts. We recommend taking some BCAAs first. This is so you can preserve your lean muscle. Because remember, muscle burns fat! We've written about our favorite BCAAs in previous posts. Then, make sure you get food in your system immediately after your session is complete. The cardio should NEVER last longer than an hour. After an hour, your stress response starts kicking in and your body won't be working to your advantage. Some people find they have more energy with fasted cardio, but some will feel sluggish and faint. So test this Saturday Shred Secret out cautiously. The idea behind fasted cardio is that your body will burn stored fat for fuel instead of using the carbs you feed into your system. You shouldn't do this everyday, but its good when leading up to an important event where you want to look leaner than normal.

For questions or online training and nutrition plans visit  our website http://twinspirationfitness.webs.com/

Weekend Willpower

Cheers to the freakin' weekend!... a time most of you spend at social outings and possibly slacking from the gym and your healthy nutrition plan. Well, here are our top tips to keep the momentum going with your goals. Because after five days of hard work, you shouldn't let two days ruin it.

1. Stick to your weekday sleep schedule... if you sleep in a few hours later than normal on the weekends, your internal clock has a really hard time adjusting when Sunday night rolls around. Make sure you are getting at least 6 hours of sleep on the weeknights so you don't feel the need to "catch up" on the weekends.

2. Plan when you will have your treat meal and don't let it last the whole weekend. If you have a planned night out with friends, go ahead and enjoy yourself...for that meal... don't let the treats continue for 48 hours. Use those "treat" meals for food instead of alcohol. At least the food will restore your glycogen whereas the alcohol will just deplete your system and make you feel worse the next day.

3. Make a friend or family outing into some extra exercise...hit up the pumpkin patch, and race to the biggest pumpkin. Then challenge each other to deadlift a few of the heavy ones!

4.Take two hours to prep your food for the week. If you did slide off the nutrition plan a bit during the weekend, take Sunday night to prep some healthy meals for the week and start fresh on Monday.

5. If you do plan to indulge on some sweets, do a workout that uses the largest muscles... which burns the most calories. Think legs day with lots of squats, or a back attack with all kinds of pull-ups. And if you're traveling... that's no excuse. Pack a resistance band in that bag and you can still get an awesome leg or back workout for a metabolic booster. Check out some earlier posts for an awesome resistance band routine!

On a final note... if anyone judges you for wanting to stick to your healthy lifestyle on the weekend just say this...

              

It's ok to live it up a little, but these quick tips will keep you on your fit life journey. For online training and nutrition plans visit our website at http://twinspirationfitness.webs.com/  

Going Fishing...For Fat Burners?

One of my (Juliane) many jobs is working at GNC. I get asked a ton of questions about what supplements help burn fat! People always look surprised when I tell them to take a fish oil supplement. While it's best to get your heart health fatty acids from real food, most people don't incorporate enough fatty fish into their diets,

According to Web-MD omega-3 fish oil may help to:

• Lower blood pressure
• Reduce triglycerides
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease

There are also other benefits to supplementing with fish oil that have been supported by research:

1. Decrease the incidence of depression and anxiety
2. Reduce the Stress response
3. Assist in the treatment of psoriasis and dry skin
4. Assist in decreasing your body’s insulin response to food
5. Decrease whole body inflammation as marked by C-Reactive protein
6. Help with treating ADHD
7. Assist in activating fat burning genes
8. Assist in Muscle Protein Synthesis

Healthy fat help burns fat by activating your fat burning genes and assisting in protein synthesis (think maintaining lean muscle)... It also helps keep your blood sugar stable... this is exactly why it's the number one supplement I recommend when people ask for the perfect fat burner!

If you are nervous about getting "fishy burps" make sure the capsule is encoded like this one...

 

                              

You don't just want to get any "fish oil" you specifically are looking for the healthy fats from the fish oil as seen below... EPA and DHA



Visit our website http://twinspirationfitness.webs.com/ for personalized online training and nutrition plans!