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/ 

Fall For Lean Legs... My Training Secret

           

Fall is prime time to flaunt your lean legs in the hottest stretch pants. But what is the best way to train for lean legs... high reps, low weight? High weight, low reps? Here is my (Juliane) number one secret to lean legs like a dancer.

You MUST do a combination of both types of training including heavy weights and low reps and low weight and high reps. I found this is most effective because you need to build that muscle, but still burn the fat surrounding the muscle so you can see the definition. Ladies... DO NOT be afraid to lift heavy weights with your legs... body weight squats will NOT give you muscles, but they will condition your legs and boost that metabolic rate. You can combine the two styles of training in one workout per week, or separate them on different days. So on Monday, you might do a heavy leg day then on Thursday do lighter weight and higher reps with plyometrics to really get that heart rate up and in fat burning mode. You can also add finishers and drop sets to a heavy leg workout which we have discussed in previous posts. Below is an example of a good finisher or an exercise for a light leg day.

This exercise will activate your core, abductors, hamstrings, and glutes. Using a heavy resistance band (blue, gray, or black) wrap the band around your arches and lift legs a few inches off the ground. Hold the band back with your hands...

Push through your heels to straighten your legs...

Then open your legs to the sides to hit the abductors and glutes...  keep repeating for about 30 reps or until failure.

For more secrets to lean leg training get a personalized plan on our website http://twinspirationfitness.webs.com/

 

You can also try out my Barre Fusion class on Fridays at 5:30pm at the Dance Dynamix Studio in Lititz, PA.

Finding Your Macronutrient Needs

So your on a weight loss plan... or maybe you want to gain some muscle? Well, every nutrition plan has three things in common...

            

WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions.  “Macro” means large. Hence, macronutrients are nutrients needed in large amounts. There are three macronutrients:

• Carbohydrate
• Protein
• Fat

The amount of calories that each one provides varies.
Carbohydrate  = 4 calories per gram.
Protein = 4 calories per gram.
Fat = 9 calories per gram.

The amount of macronutrients and calories you need are very specific to your body type and current stats and your future goals. No two people have the exact same macronutrient needs (except maybe identical twins:) This is why if you are truly looking to get to your goals you need an individual nutrition plan with your specific macronutrient percentages. I (Juliane) program my clients plans with the cleanest and healthiest foods possible. I recommend getting most carbs from fruits and vegetables rather than processed carbs and other junk foods. Our bodies aren't designed to process these foods. I know some people think they can eat pop tarts and still hit their goals, but the body craves whole healthy foods that are as close to natural as possible.  Sure, you can eat only ice cream and lose weight... but don't you want to feel good too and get in the tons of vitamins and minerals your body needs in the process!? This is why I believe in trying to hit your macronutrients mainly with animal protein, vegetables, and fruits as well as healthy carbs like sweet potatoes. These foods are the least calorie dense, but most nutrient dense... meaning you get the biggest band for your buch... and that makes a every BODY happy.

If your interested in getting a specific nutrition plan to help you meet your goals 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/

SPEICAL OFFER!!!!

DO YOU WANT LEGS LIKE A DANCER?! THE FALL SESSION OF BARRE FUSION STARTS TODAY AT 5:30PM AT DANCE DYNAMIX! 521 EAST MAIN STREET LITITZ, PA. COME TRY IT FOR FREE. JUST TELL ME YOU SAW THIS POST ON THE BLOG. GET READY TO FEEL FIT AND HAVE A BLAST!

I teach the class using techniques from ballet, yoga and Pilates and we use resistance bands, balls and yoga mats. Contact me with questions! Ages 13+ no experience necessary.

Julbrown22@hotmail.com

Tips to Eating Healthy at Your Labor Day Picnic

                  

Tomorrow is Labor Day which means many of you will be heading out to holiday picnics. But that's no excuse to ditch your healthy ways and make setbacks towards your goal. Remember being healthy is a lifestyle...not a destination. So here are our top five tips to eating clean at your Labor Day Picnic (or any party).

1. Offer to bring a dish. Make sure your dish is something you can fill up on like a hearty veggie or fruit tray. Make a creative salad or even a bean salad. Make a punch bowl using tea flavored with lemon and lime or Powerade Zero with some Diet Ginger Ale. All of these are healthy options that will help you stay full and satisfied.

2. If you do want to have a "treat" day, don't go wild. Pick a few things that are worth the treat and put them on your plate and don't go back for seconds. For example...if you are craving the salty crunch of the nachos and dip then take a few and put them on your plate, but don't stand next to the chip bowl and devour them! If you can't stop eyeballing the cupcake platter then take one and ENJOY it. When it's done it's done... But try to fill up on healthier options first.

3. Fill up on lean protein. Labor Day outings always include grilling up some meat. Chose the chicken instead of that hamburger, and ditch the bun. Use lettuce to make a sandwich. Protein is very satiating.

4. Sneak in some exercise. If the kids are playing with water balloons then jump in and chase them around. About 20 minutes of running after them will be enough to get your metabolic rate up for sure!

5. Wear something that fits you and shows off your hard work. Don't wear those elastic banded shorts you saved for "fat days." If your clothing fits well you won't want to slam down hotdogs and beer and feel bloated.

          

Visit our website @ http://twinspirationfitness.webs.com/

Active Rest

If you wake up extremely sore from a hard workout, then congrats you worked your butt off! Remember that soreness is a sign that you need to rest that particular muscle. Your muscles grow and recover when you are out of the gym. You need to get quality protein and sleep in order for your muscles to repair and grow properly. Rest is very important, but I (Juliane) don't mean sit around and watch a Kardashian Marathon on E! I prefer active rest. Great ideas for active rest include bicycle riding, swimming some easy laps, walking, or even playing a round of catch with your kids. The idea is to get your heart rate up, but not to the point that your breathing heavy. Just think of it as a leisure activity. The blood flow to the muscles helps ease the soreness. This is also a great time to STRETCH or even hit the sauna!! I try to include an active rest day at least once a week, but beginners should have at least two days a week. You can plan out your active rest days or just take one when your body tells you its time.

Here's a picture of my active rest day. My husband and I went for an easy bicycle ride during our last day at the beach. Some how we managed to pick a week that was rainy and gloomy everyday but one, but we made the most of it!

Seafood is the Perfect "Out To Dinner" Choice

So last night I (Juliane) splurged! We went to an all-you-can-eat seafood buffet! Mmmmmmmmm. But here's the thing, it wasn't really a bad splurge because it was mostly seafood. If you're going to a buffet, make sure to fill up on the seafood first so you don't have room for the not-so-healthy options. It's a great source of protein, low in calories and high in quality heart healthy Omega-3 fatty acids! Some of my favorite choices are shown below...  I also love lobster and tuna. Just be sure to chose the options that aren't drenched in a "sauce," or soaked in heavy butter. Try to get seafood in your diet at least twice a week. Scientific research consistently suggests that Omega-3 fatty acids found in some fish and seafood provide tremendous health benefits, from reducing the risk of cardiovascular disease and dementia, to boosting mood and brain development in young children. Omega-3s play a vital role in cell development and growth. Since our bodies cannot make these essential fatty acids, we must get them from our diet.

Don't Pass Up The Gym On Vacation...

I've (Juliane) been on vacation for four days and have managed to visit four different gyms. Two different gyms at Sea Colony (where we are staying), World Gym in Behthany Beach, and Energy Gym in Delaware. All of the gyms were within a 20 minute drive. Before I leave I always check out the hotel gym to see what they offer. I also bring along my trusty resistance bands to add into the workout. Just because you are on vacation doesn't mean you can't scope out the gyms in the area... and sometimes for FREE. Most gyms let you in free (or a low trial cost) for the first time. If it's a popular vacation spot they usually have week long passes at a cheap price. Schedule the workout in your day so you can feel better indulging in those vacation treats! Make it quality time with your spouse. My husband and I worked out together today (on his birthday) which we don't always get the chance to do with our busy schedules at home. Don't be intimidated by any gyms or people there. Most people in the fitness industry are very willing to help you if you have questions. Its also a great time to change up your workout from your usual routine. One point to remember is that different brands of equipment may feel different and you can't always judge a weight by the actual number. Some older equipment will feel a lot heavier than newer ones. Also sometimes weight is listed in KG instead of LBS. Next time your headed on vacation get on Google and Mapquest some of the local gyms. Fill out requests for first time visits. See what they offer for a week long pass. You might get inspired and motivated by new surroundings.

 

 

 

 

My four gym passes for the week!

Twinspiration Fitness Website is Up!

http://twinspirationfitness.webs.com/

 

Check us out on the web....

So me (Juliane) and my husband are on vacation, which gave me the perfect amount of free time to set up our Twinspiration Fitness website. The address is http://twinspirationfitness.webs.com/

 

If you are interested in personal training and nutrition click on the link that says "rates and services." All of the options are listed there.

The bottom picture is of me unloading the car to get to the room. My husband thought it would be funny if he loaded as many bags on me as possible. He knows I hate making more than one trip! A very positive result of lifting heavy weights is carrying as many bags as possible at one time:) Anyway check out our website... it's just in the beginning stages now but it will be updated often. Thanks for the support everyone!

And I had to share this picture of my beautiful niece, Luciana. Jessica and Lulu came to visit us at Bethany Beach and she loved being pushed in the luggage cart! She has that "look" on her face like she is up to no good...

Matcha Green Tea... Magical Fat Burner!

MATCHA Green Tea Powder

I use this in my morning shake everyday and there are tons of benefits! The taste is strong at first, but I've grown to love it. If you mix it in your shake you can barely taste it. It's a cancer-fighter, a fat-burner, and much more.

Every day, countless people throw away valuable antioxidants. That's exactly what happens when you brew a cup of green tea because water can only extract a fraction of green teas benefits. The majority actually remains unused, trapped in the tea leaves. In reality, the only way to truly take advantage of green teas full potential is to consume the entire leaf. But that doesnt mean you need to start eating tea leaves. The simplest solution is to just enjoy matcha. Because matcha is straight, stoneground tea leaves, matcha provides you with green teas powerful arsenal of vitamins, minerals, antioxidants, and amino acids in a way no other green tea can. In fact, to even begin to match the potency found in a single serving of matcha, you would need to drink at least ten cups of brewed green tea. 

Antioxidant Powerhouse

Matcha is packed antioxidants. Using the testing method known as ORAC (oxygen radical absorbance capacity), experts at Tufts University discovered that matcha possesses an amazing twenty times more so than pomegranates or blueberries. Matchas ORAC rating is a mighty 1300 units per gram.

Energy Booster

One of the most unexpected benefits matcha drinkers experience is a boost of energy through the day. In one study, researchers had thought that this was from the caffeine in matcha, but they found that it was actually the combination of matchas natural properties. Another recent study in particular found that matcha even improved physical endurance by 24%. 

Calorie Burner

Already nearly calorie free, matcha is a great addition to a weight loss program by tackling the problem from both sides. It boosts metabolism and burns fat. One recent study even suggested that matcha may help burn calories by four times. At the same time, matcha does not put any stress on the body. It doesnt raise blood pressure or heart rate.

Detox 

Matcha helps to safely cleanse and purge the body of harmful elements. Chlorophyll the element that gives green tea and other plants their signature verdant color is also a powerful detoxifier, helping to eliminate both chemicals and heavy metals from the body. And because matcha is carefully shade-grown, it is substantially richer in chlorophyll than other green teas, making it a superior daily detox.