Movie Theatre Popcorn Exposed!

I went to the movies today and, like always, all I could think about was getting my hands on a BIG bag of popcorn. Well, like some of you, I need to think again. A big bag is as many calories as consuming 3 Big Macs at McDonald's. According to an article recently published in the Edmonton Journal, theatre chains in the United States are fighting a requirement, coming out this month, to publish how many calories are in the concession items they sell. Apparently in a large bag of popcorn (without the butter) you will find between 1,200 and 1,500 calories. That's about 3/4 of my entire calorie count for the day. If you have to have it, join me in buying a small bag with no extra toppings and share it with a friend. At Cineplex that will run me under 300 calories, something that won't blow my calorie budget for the day. Studies show that 80% of the pleasure is found in your first few bites.

By the way, we saw Beastly ... great story! Click on "Beastly" to see the preview.

Superset Me!

My weight training program wouldn't be the same without supersets. It not only saves time, but studies are showing that it can help you burn more calories and produce more of an after burn post workout when compared to traditional methods.

Supersets are simply doing two or even three exercises back-to-back with no breaks. There are many combinations and ways to use supersets. I typically use supersets with opposing muscle groups. For example, I'll do a set of bicep curls followed immediately by a tricep exercise resting only after I've completed both sets.

Please keep in mind that using supersets dramatically increases the intensity of your workouts. It's important supersets are not done on consecutive days for the same body part. Your body needs adequate rest between workouts to effectively build muscle.

Can I Drink Too Much Water?

Most of us are dehydrated and don't drink enough water, but it is possible to overdo it. There's a condition called water intoxication when a dehydrated person drinks too much water without the accompanying electrolytes. It's most commonly seen in infants and athletes. Most healthy people can process up to 15 litres a day of water, so unless you take in large quantities of water at one time you are very unlikely to suffer from this condition.

A good guideline is to drink a 1/2 oz of water per pound of body weight. So for a 130 pound female, that's 8 - 8 oz glasses a day. More may be needed if you drink a lot of coffee, the weather's hot or if you're active. There are many benefits of drinking enough water including: weight loss, healthier looking skin, more energy and less cramps & sprains. It is also imperative for flushing out harmful toxins causing disease.

Dehydration, on the other hand, has many risks including migraines, tiredness, muscle cramps, constipation and kidney problems. Some common signs of dehydration include: dark urine, dry skin, thirst, mistaken hunger & fatigue.

Drinking the right amount of water is important for good health! So let's drink up!

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.