The Best Thing You're NOT Doing For Your Body

   For the most part, everyone knows that they should warm up before starting an exercise routine.  Maybe you already knew that but you just don't do it; maybe you just hop on the treadmill for 5 minutes and then go ahead and hit the heavy squats; or maybe you didn't know you were even supposed to warm up, in which case you can just fake like you did since you already read this far into the blog post.

   To me, warming up means that I'm priming my muscles to perform at their maximum potential.  Why would I want them to perform at any other level?  With that being said, if you jumped out of your seat right now and jogged in place for about 3-5 minutes, do you think you would be able lift heavy weights or play a pick up game of basketball at your body's maximum potential?

  Really?  You who has been sitting with terrible posture for the past 45 mins (at least). 

  Although performing a well thought out dynamic warm-up is probably the best way to warm up (and probably a good topic for a future post), you can do something much simpler (and shorter) in order to get your body primed and ready to work!

  Enter the foam roll.

  It doesn't look like much but spending 5 minutes or so with the foam roll can drastically improve your workouts and help you get the most from your muscles.  Think about how you probably feel right now hunched over your keyboard.   Your lower back and upper backprobably feel tight.  With that your hip is tight and probably feels like it's got a little knot in it.  How do we "iron out" these issuse fast and effectively?  It's called self myofascial release.

  Think deep tissue massage.  We are going to use the foam roll and roll over these tight, knotted up areas so our bodies can move effectively.  You see, not only do our muscles need to be flexible, or have enough length, to move well but the quality of our muscle tissue also has to be good.  How much better can you move your head around after someone gives you a nice neck/shoulder rub to work out the knots?  We're looking for the same results with other larger areas of our bodies.

  So for me, I always like to start a workout by foam rolling my lower body and lower to mid back.  Once I find a tender area, I make 5 long, sweeping rolls and then move to the next area.  You can see me go through my progression here. 

  Like all exercise's, using this method will feel better the more you do it.  So make foam rolling a consistant part of your warm up routine and start getting more from your body.  If you really love it, which I know you will, you can pick up one of these bad boy's for about $10 bucks and your local sporting goods store.

Ideas To Make Your Mother's Day Extra-Special

Mother’s Day is a day for honoring and remembering Mom. Each year one day is set aside as a time to say thanks for all the great things Mom did in raising, loving, and even disciplining in order to instill values, morals, and love into the lives of children.

Mothering Sunday has become a tradition of cards and Mothers Day gifts. But shopping for a gift for a woman who has just about everything she may want or need is generally a chore. Of course, Moms say not to bother with a gift; just the presence of the children is gift enough. But, getting a gift is something children like to do as an expression of love and appreciation.

So, what is probably the best Mothers Day present? Chocolate, of course. There are not too many Moms who would not love to get a nice box of chocolates on her special day.

The nice thing about giving chocolates on Mother’s Day is that they come in such a wide variety. Getting one box with different kinds of chocolate is like giving a mystery. Some Moms like to pinch the bottom to try to determine what is in the center of the chocolates, and some like to take a bite and be surprised. Either way, chocolates are a fun gift.

Chocolate Gifts
The great thing about giving chocolates on Mothering Sunday is that they fit everyone’s budget. Whether spending a lot for designer chocolate, or giving a modest gift, there is something appropriate for Mom. If the budget is tight, try giving Mom an Easter bunny with her name written on it. It can be either a solid chocolate bunny or a hollow one, again depending on the budget.

Chocolate Easter eggs filled with coconut or crème, depending on Mom’s favorite, is a good gift. Some Easter eggs are decorated with pretty icing and a message can be written on them.

Get really fancy and give a chocolate flower and fruit basket. Then Mom can have her choice in eating healthy one moment and indulging the next.

Other Ways to Make This Day Special
There are several other ways to make this day special for your Mom. If you don't believe in giving gifts or lunches, take her out for her favorite activity, it could be a picnic, a play or movie, or even something as adventurous as Skydiving.

If she is the homely type who'd rather spend time with her family, then make yourself available for her. Cook for her, rent a movie and spend time with her, or arrange a tea party for her with her friends. Remember, if you know your mom well, you can surely come up with a plan that will make her feel special.

And last, but not the least, do not end your endeavors once Mother's day is gone, continue to keep her happy and make every day special for her, because a Mom is, after all, your best gift in the world!

Best Summer Workouts Outside of the Gym!

More often than not, I wish I could lose weight without having to go to the gym, and though there's no magical way to do it, there are several activities that can easily act as effective summer workouts, and as you are mostly having fun while doing these, you don't even realize that its a workout! Whether you need to stretch those tired muscles, increase flexibility, or burn calories and seriously lose some weight, there are tonnes of summer workouts to choose from. And with the added benefit of doing these in fresh air, enjoying the summer heat, the trees and the mountains, and the sheer joy of being one with nature, you are more likely to attain better results than burning calories running on your treadmill at the gym!

Jogging/Running
Jogging is an excellent exercise for losing weight, because it consumes calories at a rapid rate. Combined with eating less, this guarantees an efficient weight loss. Plus, there's no special skill required; just get into your running shoes and choose a nice jogging-path along a trail or in a park and you won't even fell like you are exercising! Listening to an iPod would work too, but I find it better to observe birds and trees as I run, especially during my lapse around the lake. Running improves co-ordination between your muscles, and makes your leg-muscles wotk well. It also helps increase hear-rate, exercising the heart and the lungs at the same time. Those who run regularly are less likely to experience bone and muscle loss as they age, and it also helps lower your blood-pressure, as well as maintain elasticity of your arteries. But if you have aches and joint-pains, like knee-problems or weak ankles, make sure to consult a doctor before you start running, so as to prevent injuries. Also, invest in comfortable running shoes, and make sure to choose a proper running track and avoid bumpy, un-even ground to prevent physical damage.

Biking/Cycling
Cycling (img credit) is a great fun summer activity that is especially enjoyable when done with kids. Biking is one of the most effective exercises to shed off those extra calories and exercise your legs, abs, thighs and butt. Even a small amount of cycling would be good enough to boost your metabolism level, thereby helping your weight loss program. It helps to improve the overall balance and coordination, minimizes the risk of coronary heart disease and helps in preventing health problems like strokes, diabetes and cancer. It also keeps your blood pressure under control, as well as build stamina and endurance. If you choose a bike path with elevation, you can be sure to burn some serious calories, and have muscular, well-toned legs! but in the least, its a great way to exercise without a lot of stress, especially if you choose to keep it light.

Rowing/Kayaking
Rowing is a great aerobic exercise for total body workout, as it involves use of many muscles of the arms, legs, abdomen, and torso. Also, it has minimal stress effects on back and body, as opposed to running or cycling. Those who love water sports should definitely try to go rowing or kayaking in a nice lake or a bay. Of course, the more adventurous people seeking a real workout can go into the sea and try rowing against the waves, which will burn a large number of calories in a short amount of time. While Rowing, lean back from your hips while pushing back with your legs and torso. Bend your arms as you pull on the oars until your elbows pass behind your chest and the handles are an inch from your stomach, keeping your back straight the entire time. Kayaking is one of my favorite activities, especially during summer, as most of the camp-sites have lakes or inland bays that offer a great view and a great workout!


Hiking/Trekking
Taking short and scenic hikes in summer may be the best way to enjoy nature and increase fitness at the same time. Research has shown that Hiking or Trekking can stem heart disease, decrease hypertension by dilating blood vessels, decrease cholesterol levels while increasing HDL (the good cholesterol), decrease weight by burning calories, and prevent ageing of the immune system. Hiking also alleviates osteoporosis by improving bone density; If that's not enough reasons to hike, walking at a comfortable pace while taking in fresh air improves and maintains mental health by producing calming brain chemicals called endorphins, which basically act as mild tranquilizers. but more than that, you'll achieve a sense of satisfaction when you hike up to a mountain peak and look down below to see how much you came up, that is, after you've explored the breath-taking views from a mountain-top!

Outdoor Sports
Tennis and Volleyball are the two perfect outdoor sports for summer. Playing Tennis for an hour thrice a week can do wonders to your body, both physically and mentally. It builds flexibility, muscle co-ordination, agility, stamina and acts as a great aerobic and anaerobic activity. Studies have shown that competitive tennis burns more calories than aerobics, inline skating, jogging or cycling. Volleyball works great too, and is definitely more fun; even if you may not burn as many calories as with Tennis, its easier to hook up a net on the beach of in a shaded park and get some physical exercise alongwith loads of fun. Golf is another sports which can act as a nice workout, provided you don't use a golf cart throughout your 18 holes! It also makes the mind more alert and improves eye-sight and judgement.

Swimming/Water Aerobics
Swimming uses almost all of your major muscle groups, and it places a vigorous demand on your heart and lungs. The major advantage of swimming is that its an overall body exercise, and it boosts your metabolism. When your metabolic rate goes up, you burn more calories. And more calories burned means faster weight loss. Swimming is not as effective for weight-loss as running or cycling, because when you are in the pool you don't heat up and sweat as much as you do on land, and your body does not have to work hard to cool you down as much once the exercise session concludes. Also, you feel more hungry after a swim-session than after a gym-session, so you might tend to eat more. So the post-workout effect of swimming is lesser than that of other activities. neverthless, Swimming helps builds endurance, muscle strength and cardio-vascular fitness, without being harsh on your joints; lots of people have found swimming to be a form of meditation too when you just let your body relax and swim with a very low effort.

Its imperative to be conscious about keeping yourself fit, and though nothing can replace a complete workout at the gym, summer is a time when you can choose certain activities that other seasons do not offer, so make the best use of it! Choose physical activities that you enjoy and that are readily accessible. Remember, any kind of exercise gives maximum results when you enjoy doing it. Choosing to spend a few days outside rather than in your gym can be good for your mind, body and spirit, and you'll feel more refreshed and energised. I've done this myself, so I can vouch for it; now its your turn to try and see for yourself!

So whether you yearn to lose weight or just be fit, try the above summer workouts to augment your fitness routine at the gym, and experience the difference!

Related Articles:
What to Eat Before & After a Workout
How to Count Calories for Healthy Weight-Loss
10 Tips to Eat Right & Stay Fit

Health and Wellness - Herbalife



I have been apart of a Health and Wellness team for the past few months now and my role on the team is training and consulting with clients to help them acheive their fitness goals.

We hold weight loss challenges, as well as muscle building challenges, every 8-12 weeks.  We coach the participants throughout the process and see dramatic results every challenge.We work in conjunction with Herbalife and use their supplement products in all of our training.  I definitely endorse their products and recommend them to anyone looking to lose weight, tone up or even put on muscle.

A few of the products I recommend and enjoy myself are the:  Cell Activator, the protein supplements (meal replacements and stand alone protein), Multi-Vitamin, the Tea Concentrate and definitely the Aloe Concentrate.

Check out the website and if you have any questions about any of the products or want a specific supplement plan worked out for you, feel free to call or e-mail me.

www.shopherbalife.com/lkeysfitness
www.loseweightnow.com/lkeysfitness

Have a good day!

-LK

A Case for Legs, Part 3!

  It's finally here!  The much anticipated 3rd installment of " A Case for Legs" series is finally here for your viewing pleasure.  Visit our Youtube page for a video playlist of different squat and deadlift variations that you can add to your training program today! 
Along with each video is a written explaination on how to correctly perform each movement.   For a deadlift variation, see video's labeled pull through's, dumbell swing, single leg romanian deadlift, and barbell deadlift.  For squat variations, see video's labled sit to stand, forward lunge, ball squat, jump squats, and front barbell squat.

Also, take some time to view all our video's, as we have much more updated content that may or may not be of interest to you.

Let me know what you think of each exercise, or if you have some exercises you would like to share. 

Have fun!

Inspiration of the Day - 3/11/11

Today is my birthday and I am fortunate to see another year.

But today I want to focus on a tragedy that happened last night in Japan.  I pretty sure that everyone knows what happened and the devastation that the earthquake and ensuing tsunami caused.  There were many lives lost and dreams cut short. 

Take time today to appreciate the little things in life, also family, friends and loved ones.  Life is too short and unexpected to live in frustration, hate and with malicious intent.  Today focus on love and take every breath that you breathe today with a thought of those that no longer are alive, and their families and loved ones.  I sure they never thought their last breaths would come so soon.

Take care this weekend.

-LK

Sweet and Sour Potatoes with Mango

One of the most interesting and challenging part of cooking is experimenting with flavors and spices, just like the blend of flavors in this Vietnamese-style recipe for Sweet and Sour Potatoes with Mangoes! It was an effort to replicate what we enjoyed at our local Tofu House restaurant. The blend of spices with soy sauce, thai chillies, red pepper, semi-ripe mango and rice vinegar resulted into a winning sauce base for the baby potatoes to be simmered in. The addition of Mango in a curry isn't an idea many would relate to, but try this, and I promise you will love it!

Ingredients
1/2 cup soy sauce
1/4 cup brown sugar
1/4 cup rice vinegar (you can add more if you like the taste)
1/4 cup tomato puree
1-1/2 tbsp cornstarch
1/2 cup water (more to make the gravy)
1 tspn garlic powder
2 tsp freshly grated ginger
4 tbsp sweet chilli sauce (the red one)
1/2 tbsp Worcestershire sauce (optional)

The ingredients above yield about 2 cups of thick sweet and sour sauce

7-8 baby potatoes
1 small medium-rip mango(more green than yellow)
chopped scallions - for garnish

Method

Sweet and Sour Sauce
Mix all ingredients for the sauce (except cornstarch and water) together and bring to a boil in a small pot. Mix together the cornstarch and water, add to the other ingredients and stir to thicken. You can add more vinegar or water till you achieve your desired consistency.

Boil the baby potatoes and dice them into 2 (or you can leave them whole). Prick them with a toothpick so they can be better flavored with the sauce. Chop the mangoes into thin slices and keep aside.

Now take a pan, add 2 tbsp vegetable oil, then saute the potatoes in it for some time. Then add the sweet and sour sauce, half of the mangoes and grated ginger, then cover with a lid and let it simmer for 8-10 minutes. Keep stirring in between.

Once cooked, check for flavor and consistency of the sauce; add water or seasonings if required. Chop some scallions for garnish.

Serve the Baby Potatoes cooked in Sweet and Sour Sauce with Steamed rice. Garnish with remaining chopped mangoes and green onions.