Target Your Glutes, Hams, Quads & Thighs all in One Move!

It's called the "shutter" and for good reason. It's one of my favourite new moves for targeting your entire lower body. This move can be done with or without weights. One rep includes a combination of a plie squat, a lunge, another plie squat and then another lunge with the opposite leg. Challenge yourself to 12-16 reps; and you'll "REALLY" feel the burn. As you get stronger, go for heavier weights and try to get lower into the squat and lunge. Maintaining good form is really important, so take a look at this u-tube video before trying it at home.

http://www.youtube.com/watch?v=6eV3qnGADyA

Chia Seed

NEW "Chia Bread" I recently found at Cobbs Bakery ($4.20 a loaf) may be worth checking out for its nutritional value. Chia seed is considered a superfood, as it's loaded with omega -3 fats, fibre, antioxidants, protein, minerals and vitamins. Gram per gram, chia seed contains 7 x more vitamin C than oranges, 6 x more calcium than milk, 3 x more antioxidants than blueberries and 3 x more iron than spinach. Experts are also raving about the seeds ability to increase endurance, energy and assist with weight loss efforts.

Click here to find the recipe for these Pumpkin-Chia Seed Muffins featured on Oprah.

Chocolate-Dipped Strawberries - Delicious & Nutritious!

To celebrate Valentine's Day at boot camp this morning we enjoyed a play list of love songs, as well as a healthy Valentine treat of Chocolate-Dipped Strawberries & some dark chocolate.

This delicious snack has some great health benefits. Click here for a link to Martha Stewart's recipe. Just substitute dark chocolate for a healthier version. I picked up mine at Sobeys.

Strawberries are of course extremely nutritious, as they are full of vitamin C and antioxidants, which fight free radicals. They are also an excellent source of vitamin K, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

As my blog entry in October, 2010 outlines (7 Reasons to Eat Chocolate), the chocolate (if it's dark - 65% or higher cocoa content) is also great for you. It is full of important nutrients like potassium, magnesium, calcium and vitamin A1, B1, B2, D and E. It also contains antioxidants and can help to curve cravings. Studies are also showing that dark chocolate can be beneficial for muscle recovery, reducing blood pressure and lowering cholesterol.

I hope you get an opportunity to celebrate today with your loved ones.

Happy Valentine's Day Everyone!

Booty Girl Workout

Dance inspired cardio fitness routines have become the latest craze. As everyone that works out with me knows, I love to mix things up regularly. Clarenda, a colleague from New Brunswick, inspired me to create a "Booty Girl Workout". Earlier today we grooved to the beat as we squatted, lunged and pressed. We even tried a "Booty Girl" cardio dance routine. A fun way to spice up your workout regime!

Whether it's zumba, salsa or belly dancing, cardio dance is a fun workout alternative to fight off boredom and have fun! There are tons of workout videos at your local library or check out a class at your local gym. Jari Love, one of my favourite fitness instructors, has even come out with a new cardio dance workout DVD called "Body Rock". Check it out at www.jarlove.com.

Nearly Fat Free Greek Yogurt Brownies

Here's a healthy, low-fat dessert for all of us chocolate and Greek yogurt lovers. I put it together in under 15 minutes and shared it with both my family and boot camp class this morning. The verdict was 10 thumbs up out of 12. The brownies come out very moist with an excellent flavor. Would be even better heated up with a touch of frozen yogurt.

What you need:

1/2 cup melted Chocolate

1 cup plain Greek yogurt

1/2 cup sugar

3/4 cup flour (I used whole wheat)

1/2 cup cocoa powder

1/4 tsp baking soda

1/2 cup water

Preheat oven to 350 F. Mix chocolate, yogurt and sugar. Sift flour, cocoa powder and baking soda into the chocolate mixture and stir until combined. Add water and stir until mixture comes together. Pour into a parchment lined 8x8 pan. Bake for 20-25 minutes, or until toothpick inserted comes out clean. Cool completely before cutting into squares.

Another Family Favourite!

Thanks to Tracy here's another Weight Watcher recipe that her family loves. A healthy alternative to french fries. Can't wait to give it a try! Just double click on the recipe to make it larger.