7 secrets to beating beer bloat

The obvious answer for avoiding a "beer bloat" is to steer clear of the stuff altogether, but on St. Patrick's day that's a big ask. While we strongly recommend sampling one of the many gluten-free versions now on the market (Steadfast Beer Company: Golden Blonde Ale or Dogfish Head Tweason'Ale are two of our favorites), we can't argue the lure of those pretty green pitchers. So, without further adieu, here are some tips to get you back on track tomorrow if you decided to splurge tonight. 

1. Wake Up With A Supplement

Magnesium and activated charcoal are both excellent natural remedies for flushing toxins from your system and kick starting digestion. Try adding a spoonful of powdered magnesium into your morning cup of joe or taking one activated charcoal tablet with a large glass of water right when you hop out of bed.

2. Drink Lots of Water

While this may seem counter productive, water is without question the most underrated cure-all available to us. Consuming alcohol (see also: beer) leads to dehydration and forces your body to retain fluids. Believe it or not, the best way to combat this issue is to slowly drink water until you are fully hydrated - at which point, your body will proceed to flush out any unnecessary liquids and begin to "de-bloat".

3. Eat:  Potassium, Probiotics + Digestive Enzymes

The potassium in bananas, probiotics in yogurt and digestive enzymes found in pineapples and papayas each play a key role in reducing belly bloat. Potassium acts as a contrast to water retaining sodium, while digestive enzymes and probiotics (or "good bacteria") aid the body in efficient digestion by helping to break down any food you consume and lubricating the digestive tract.

4. Avoid: Sodium, Fiber + Carbonation 

Sodium, as mentioned above, causes the body to retain water and puff up - not something you want if you are already feeling fluffy. Fiber and carbonation cause similar distress by prompting gasses to build up within the body, resulting in additional bloat, discomfort and flatulence. 

5. Add: Ginger, Peppermint, Turmeric + Rosemary

Ginger, peppermint, turmeric and rosemary all all natural tummy tamers. Try adding one of them to your afternoon tea or a recipe for homemade soup (we like this one) to keep the bloat at bay.

6. Exercise

Another obvious, but underused weapon in the fight against beer bloat is exercise. No, you don't have to wake up and run 6 miles or drop down and roll out 1, 000 crunches - a simple walk around the block will suffice. The idea here is to encourage movement throughout your body and the easiest way to do that is to keep yourself moving - every little bit helps!

7. Go Gluten-Free

We've said it before and we'll say it again. There are so many delicious new gluten-free beers out there, you are bound to find one that you like! If you aren't sold on the options we've already mentioned, here are a few more to consider.

 

 

5 reasons to make water your new bff

5-reasons-to-make-water-your-new-bff.jpg

Summer has come and gone, but in California it seems that the sun’s scorching rays are here to stay. By now the daily application of sunscreen has become ritual (Apply. Reapply. Apply again. Wash. Reapply….), yet one of the most important combatants against these above average temperatures is often underused. Water is easily your best weapon when it comes to hot weather and, while this may seem like a no brainer, nearly half of all American’s don’t drink enough. This is a big problem when you consider that water does so much more than keep you cool.

5 Reasons to Make Water Your New Best Friend

1. Headache Prevention – In addition to decreased concentration, alertness, and short-term memory retention, dehydration is the leading cause of your pounding head, so put down the Ibuprofen and pick up the H2O.

2. Glowing Skin – Water is the key to a beautiful complexion. It moisturizes the skin, helps to maintain elasticity and suppleness, prevents dryness and encourages cellular formation.

3. Regularity – Yes, you know exactly what we mean. Water keeps everything flowing smoothly. Be honest, no one’s happy when they’re constipated.

4. Weight Control – One of the largest contributors to obesity is empty liquid calories. Water is calorie FREE and, when consumed before and alongside ones meals, it dramatically suppresses appetite and reduces calorie intake.

5. Energy! – Believe it or not, you actually DON’T need that coffee in the morning. Water is every bit as effective, if not more effective, than caffeine when it comes to feigning off fatigue. This is because each and every part of our body requires water to function. If you stay hydrated, your body will naturally perform at it’s peak.

the top 5 ways to prevent women's cancers

The truth is, even if you do everything “right” there is still no sure fire way to prevent cancer. However, that doesn’t mean that you can’t take proven steps to help lower your risk of becoming one of the more than 55,000 women diagnosed with breast, ovarian, and other types of women’s cancers each year. These five simple suggestions can significantly decrease your chances of of diagnosis and are actually remarkably easy to put into effect!

1. Eat Mindfully.

Forget about going vegan, paleo or gluten free, eating mindfully simply means making a conscious effort to think before you eat. Ask yourself, is what I’m about to eat healthy? If the answer is yes, then have at it! If the answer is no, try asking yourself a few follow up questions to determine if what you’re about to eat is really worth it (Have I already had something sweet today? Am I planning to go out for drinks tonight?). If you know you’ve already treated yourself or are going to be indulging later, you will likely find it easier to resist temptation and opt for something more nourishing in the moment. That being said, if you’ve been making healthy choices all day, then a small slice of cake or a serving of potato salad is nothing to obsess over – enjoy it! Mindful eating is about balance, not deprivation. Eating a well-balanced diet reduces the risk of all kinds of ailments – including cancer.

2. Exercise Regularly.

You have probably heard many of your fitness loving friends reference endorphins as their drug of choice – and for good reason! When you exercise your body releases these feel-good hormones, providing you with a boost in energy and mental clarity and essentially elevating your overall sense of being. As one may easily deduce, exercise also helps to regulate weight gain, negating the possibility of obesity (a common factor associated with MANY cancer diagnoses).  But what you may not know is that exercise also plays an important role in maintaining a woman’s hormonal balance. Elevated estrogen levels have been connected to both breast and uterine cancer. However, decreased estrogen levels have been reported in women who engage in moderate to vigorous exercise for three or more hours a week. Studies suggest that women who maintain balanced hormonal levels can lower their risk of breast and uterine cancer by more than 30 percent.

3. Practice Safe Sex.

This one seems like a no brainer, but hear me out. Oral contraceptives, IUD’s, hormone shots and the like are all highly effective ways to prevent pregnancy. However, they do NOTHING to combat sexually transmitted diseases and are 100% ineffective when it comes to preventing cancer. The only way to truly protect yourself against the transmission of viruses like the human papilloma virus (also known as HPV, the cause of cervical cancer) is to use condoms, limit your number of sexual partners, and strive to engage in monogamous relationships.

4. Schedule Regular Exams.

What you don’t know, CAN hurt you. Early diagnosis is your best chance at surviving any type of cancer and the easiest way to diagnose women’s cancers early is to schedule regular breast and vaginal exams with your doctor. While the necessary frequency of breast exams has been hotly debated, many well known research organizations suggest that women should begin getting mammograms annually or bi-annually at the age of 40 (the alternative being bi-annual exams starting at age 50). Pap smears, which aid in the diagnosis of cervical cancer, should begin much earlier (at the age of 21), but need only be conducted every 3 years.

5. Know Your Families History.

While the above is true for most, women who have a known history of women’s cancer in their family are often encouraged to begin regular exams earlier and commit to scheduling them more frequently. Talk with your doctor right away if anyone in your family has been diagnosed with breast, cervical, vaginal, endometrial, uterine, or vulvar cancer so that they can help you decide what, if any, additional precautions you should take to help prevent women’s cancers.

The 13th Annual Kickin’ Cancer Run/Walk takes place on Sunday, September 14, 2014 in Brentwood, Los Angeles, CA. To learn more about this amazing event, visit our team page here.

3 key tips for getting your day off to a successful start

wake up
wake up

1. Get a full 8 hours of sleep.

The absolute best thing you can do for your body is give it time to reboot. Getting a full 8 hours of sleep allows everything to rest and recharge so that you are able to take on the next day at your peak of performance.

2. Eat breakfast.

After full nights sleep, your body needs food to wake everything up and get moving again. A big, healthy breakfast provides the fuel your body requires to kick your metabolism into gear and begin your day with optimal energy!

3. Drink water.

There are so so SO many reasons to drink water -  not just in the AM, but all day long (see our many reasons to DRINK UP). However, drinking water early in the morning is especially beneficial! Doing so can boost your metabolism by almost 25%. It's also an excellent way to cleanse the colin, increase the production of new cells and create overall balance throughout all of your major systems.

why we yoga

head to toe
head to toe

In honor of our new Powerhouse Yogi class, we thought it important to share with you the many reasons that practicing yoga is so beneficial - not just for your physical health, but your mental and spiritual health as well! This mind-body exercise originated in India some 5,000 years ago and is now a commonly associated with peace and serenity across much of the western world. In fact, recent studies show that yoga has become a 10 billion dollar industry - with more than 20 million americans practice yoga on a regular basis!

10 BILLION dollars? Seriously? What gives???

Well, for starters, yoga is incessantly touted as being one of the best forms of relaxation available today. In a society that is always on the go and in constant contact with one another, it should come as no surprise that we are more than willing to pay a high price for the promise of calm.

Here at Burn 60 however, calm is not only a promise - it's a guarantee. Just ONE yoga session is all you need to lower stress levels and boost brain function.

The benefits aren't all in your head either! Yoga does amazing things for your body as well! Within an hour long practice you will begin to notice improvements in your flexibility. You will feel your muscles burn as they work to hold your own weight and gradually strengthen with each pose.

stretch flowers
stretch flowers

If practiced regularly (2-3 times per week), yoga also accounts for the following:

Lower blood pressure

Improved lung capacity

Improved sexual function

Reduce chronic neck pain

Anxiety relief

Relief from chronic back pain

Lower blood sugar levels (in people with diabetes)

Improved sense of balance

With all these incentives we can't help but wonder why EVERYONE has not yet hopped on the yoga train! The powers of this ancient practice are clearly endless.*

*We strongly encourage you to come in and try out one of our Powerhouse Yogi sessions with LA based yogi Aree Khodai! Classes are held every Tuesday and Thursday afternoon at 12pm.

Sources:

Gregoire, Carolyn. "How Yoga Changes Your Body, Starting The Day You Begin."  The Huffington Post. TheHuffingtonPost.com, Inc. 28 October 2013. Web. 18 March 2014.

Feuerstein, Georg. "A Short History of Yoga." Traditional Yoga and Meditation of The Himalayan Masters. SwamiJ.com. Web. 18 March 2014.

6 simple steps to curing a food hangover

1. Eat a fiber-rich breakfast.

It may seem counter productive, but eating breakfast the morning after a major food binge is especially important. Going without will only confuse your system - sending warning signals to your brain that your body may be starving and consequently begin to slow down your metabolism - preventing your body from properly digesting whatever it is likely still trying to break down from the day before.

To keep from overdoing it, aim to eat a breakfast high in fiber which will keep you feeling fuller, longer and aid the digestive process by helping food move through your digestive tract more quickly.

2. Have a cup of coffee.

When consumed in small quantities, this natural, caffeinated beverage can prove very beneficial! In addition to improving memory, alleviating muscle pain and decreasing the risk of some cancers, a small cup of joe in the morning can stimulate the muscles in your digestive tract to contract and eliminate any waste that may have built up over night - but be careful! Too much coffee can have the opposite effect.

3. Drink lots of water.

Water helps to flush anything and everything that may be unnecessary or unwanted from the body. As an added benefit, it also helps you maintain a feeling of fullness - preventing overeating in the future. Drinking a full 8-10 glasses a day is highly recommended.

4.  Eat protein at lunch.

When you overeat, your tummy naturally expands to make room for the excess food. As the food is digested your body begins to crave even MORE FOOD to fill the void in your newly enlarged stomach. A great way to trick your body into believing it has done this is to consume protein. A handful of almonds, a hard boiled egg, or a few slices of lean deli meat will help to convince your tummy that it is satisfied and encourage your stomach to shrink back to it's normal size.

5. Make a healthy dinner.

That's right! The key word here is MAKE! Making food at home is a great way to keep a close eye on what you consume. When you control the ingredients in a dish you are far more likely to make better decisions about what goes into it and consequently, what goes into your body. You can easily avoid processed foods which contribute to bloating and opt for healthier selections that won't make you feel guilty when reaching for a second serving.

6. Take a walk.

Literally. While the last thing you likely want to do after overindulging is exercise, one of the BEST things you can do is engage in some light cardio. Taking a short walk around the block when you wake up in the morning or just before you begin your evening wind-down ritual will make you feel SO much better. Think about it: "I really regret that workout." ....said no one ever.

trainer michelle lovitt gets fab, fit + fun

michelle lovitt twitter
michelle lovitt twitter

Burn 60 Trainer Michelle Lovitt recently shared some of her best fitness tips with Giuliana Rancic's popular lifestyle site Fab Fit Fun. Here, we recap her 4 brilliant suggestions:

Plan Ahead To Set yYourself Up For Success

Schedule workout classes with friends in advance and prep meals at the beginning of your week, so you develop a solid routine. Pack key essentials in your gym bag the day before you exercise—including workout gear, a towel, and a tasty, post-workout drink like CalNaturale Svelte, which is packaged in a re-closable Tetra Pak container that makes it easy and convenient to grab while on-the-go. This will help keep you on track and more likely to make it to the gym.

Your Target Heart Rate Is Not Just A Number

Aim to get your heart pumping to at least 65-85 percent of your maximum Heart Rate (HR) for 20 minutes per day. There are a number of indoor workouts—circuit training, workout DVDs, hot yoga—for those who don’t want to venture out in the cold. To save money on gym memberships, get your room toasty warm and throw on a yoga DVD at home. Incorporating a mix of indoor and outdoor activities, like ice skating, walking or running, will provide spontaneity to keep your body guessing and ultimately yield results much faster.

Snack smart. Snack healthy

Because everyone slips from their diet routine every now and then, be sure to stock a variety of healthy snacks so they are readily available and will help keep you full for longer. Great choices include hummus and veggies, protein-rich Tandoori chicken, hard-boiled eggs, or gluten-free tortillas with almond butter. Timing is also important—you will see the most benefit if you enjoy a snack or meal within 30-60 minutes post-workout.

fab fit fun logo
fab fit fun logo

early morning workouts: why eating before + after is a MUST

morning workout
morning workout

For those of you that workout in the early morning hours, well before you would normally have breakfast, it is important to remember that you MUST put something in your body before that workout! Not hungry? Consider this: When you wake up, your body is in fasting mode - often having gone without food for 6 hours or more. Even if it's only a liquid, adding some form of nutrients or electrolytes to your body, will maximize your efforts and keep you from feeling like you're running empty. If you do not do this, your body will assume that it is starving and consequentially force itself to retain fat. Exercise all you want, it will not let any of that fat go! Now there is no need to go overboard. A continental style meal is not what we have in mind. Instead jump start your metabolism with a small snack pre workout and complete your morning routine with a healthy breakfast at the end of your a.m. session!

Before your workout, choose ONE:

toast almond butter
toast almond butter

1/2 cup of yogurt

1 cup of coconut water

1 cup water mixed with a scoop of greens

1/2 of a Kind Bar

2 whole wheat crackers with almond butter

1/2 slice of whole wheat toast with jam or almond butter

After your workout, choose ONE:

steel cut oats
steel cut oats

1 cup of oat bran or oatmeal with some raisins, walnuts, and cinnamon. Add maple syrup for a little sweet.

A veggie scramble: 2 eggs, some avocado, tomato, basil or what you like on top!

Shakeology!

Open-face egg sandwich: Spread avocado on 1 slice of Ezekiel toast, add a touch of goat cheese, add a fried egg on top)

Banana pancakes: 1 banana, two eggs, flax seed, cinnamon (mixed together, this will make the batter.)

1 cup of yogurt with fresh berries and walnuts, add a slice of Ezekiel toast with almond butter on the side

Steel cut oats with some cinnamon, nutmeg, and a tbsp of maple syrup

Grated sweet potatoes (grate sweet potato or yam, sauté in skillet with some olive oil), 1 hard boiled or fried egg, with a few berries on the side!

2 hard boiled eggs, take out yoke and add hummus to the middle, add a side of 1 slice of Ezekiel toast with almond butter.

3 reasons NOT to skip your workout during the holidays

The holiday season is a time filled with family, parties, traveling, and more often than not - the occasional stressful moment. However, nothing during the holidays should be a reason to eliminate your workouts! Although some people use the holidays as an excuse to forgo exercise, there are 3 main reason why this is the most important time of year to stay active.

1. Workout to Stay Calm Use your training to escape all the madness of the holiday season. By taking time to step away from the shopping, cooking, wrapping, socializing, pictures and parties, you will gain energy and feel more grounded during all of this season's craziness.

2. Workout to Stay on Track There are many indulgent foods and drinks readily available during the holiday season. Do not let your hard work during the year go to waste by eating and drinking in excess. Moderation is key during holiday meals and sticking to your workouts will give you a little extra wiggle room. Go ahead, eat the cookie, but don't forget to set your alarm for that morning run!

3. Workout to Mix it Up With your normal routine inevitably thrown out the window during the holidays, your normal workouts are usually not far behind. This doesn't mean you should eliminate them altogether! Do not be afraid to try a new running route, workout class, or fun family activity. This season is a great opportunity to mix it up and take advantage of unfamiliar territory.*

*Schedule your workouts in advance, so you are sure to make time for them during the day! Remember, it is YOUR holiday too! Burn 60 Class Schedule

the POWER of PROTEIN

protien
protien

Why do you need protein?

Protein is an essential macronutrient that helps to repair and rebuild the tissues in your body.

Although our bodies naturally produce protein, consuming protein from outside sources helps to sustain muscle mass and increase our daily energy expenditure.

How much protein do you really need?

The Institute of Medicine recommends 10-35% of daily caloric intake come from quality protein sources.  Therefore, between .8 - 1.2 grams of protein per kilogram of body weight is sufficient for satiety, muscle repair, and weight loss for the average person.

For example, someone who weighs 150 pounds, roughly 68 kilograms,  requires 54 grams of protein each day.

Is there such thing as TOO MUCH protein?

Most people consume about 25-35% of their daily calories from protein.  This is considered a high protein diet.

The is the maximum amount of protein that a person can digest in one 24 hour period is 2.0 grams of protein per kg of body weight. Exceeding this amount can be dangerous, as it often leads to toxic build up within the body, resulting in dehydration, dizziness, fatigue and a decline in both muscle mass and bone density. Consuming more than 45% of your body's mass in protein also causes nausea, stomach upset and kidney disfunction.

How to keep yourself in check:

The key to obtaining all the benefits of protein without any of the unwanted side effects is to create balance within your diet by incorporating a variety of different protein sources. Try to consume only natural sources - doing so will help to prevent overconsumption based upon your body type and activity level.

Need a few easy snacking options? Try these:

cottage cheese almonds
cottage cheese almonds

Hardboiled Eggs

Cottage Cheese

Beef or Turkey Jerky

Mixed Nuts

2 Tablespoons Nut Butter

Deli Meat

Edamame

Non-Fat Yogurt

healthy holiday shopping: 5 tips to take with you to your local market

grocery shopping
grocery shopping

-Before you head to the grocery store, make sure to plan your food list for your meals for the week. Stick to the list you create. You are less likely to deviate from the list and buy unhealthy, unneeded food. As well, making a list beforehand saves you time because you will not need to run back to the store for missed ingredients.

-Do Not shop when you are hungry!  Impulse purchases that satisfy unhealthy cravings are more likely to happen when you shop hungry. 

-Focus on filling your cart with foods from the periphery of the grocery store. Fill your cart with plenty of fruits, vegetables, whole grains, dairy, lean meat, fish, poultry, beans, and nuts. These are foods usually found on the store perimeter.          

-Swap out an unhealthy food  for a healthy one!For example, try fresh salsa for toppings or dipping vegetables, instead of salad dressings.  Switch cow's milk for unsweetened almond milk! Trade your toast in for some oatmeal!  

-Be ADVENTUROUS! Do not be afraid to try new fruits or vegetables every week. This will keep you from getting bored with eating clean! 

8 great running tips for success from top athletes and runners

1.  Accept the challenge "Everyone is an athlete. But some of us are training, and some of us are not." -Dr. George Sheehan, runner/writer/philosopher  

2.  Shoot for this (at least) "Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." -Dr. Kenneth Cooper, aerobics pioneer

3.  Be a minuteman "The biggest mistake that new runners make is that they tend to think in mile increments-1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." -Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4.  Wear good running shoes "Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." -John Hanc, author of The Essential Runner

5.  Think big (and wide) "Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." -Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6.  Take the "talk test" "The 'talk test' means running at a pace comfortable enough to converse with a training partner-but not so easy that you could hit the high notes in an Italian opera." -Runner's World editors

7.  Listen to the rumbling "If you feel like eating, eat. Let your body tell you what it wants." -Joan Samuelson, 1984 Olympic marathon champion

8.   Relax to the max "When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." -Dave Martin, Ph.D., exercise physiologist

10 tricks for BOOSTING metabolism

As long time member of the Burn 60 team, FitSugar TV host, and CEO of KFIT health, Anna Renderer certainly knows a thing or two about staying fit.  "An active metabolism," she says, "is vital to maintaining a healthy weight and keeping energy levels up." What exactly is metabolism you ask?  Metabolism, is the chemical process by which we as humans convert the food we eat into the fuel necessary to sustain life - to keep everything in working order.  This fuel therefore, is actually calories we consume and our metabolic rate determines how much of these calories are burned off and how much are stored and eventually turned into fat.

"A faster metabolism means burning more calories each day...even in your sleep," says Anna. So how can you give yours a boost?  Here are 10 quick and easy tricks she has discovered to help speed up the process!

ANNA RENDERER'S 10 TRICKS FOR BOOSTING METABOLISM

1.  Workout in the morning.

2.  Eat breakfast.

3.  Drink water.

4.  Drink green tea.

5.  Incorporate spice into your diet (add some red or green chili pepper or chili flakes to your food).

6.  Build muscle (strength training allows your body to burn more calories even after your workouts).

7.  Get cardio daily!

8.  Eat smaller meals and add small healthy snacks throughout the day.

9.  Replace some carbs with lean protein. Healthy sources include: lean beef, turkey, fish, chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

10.  Avoid crash diets and avoid cutting your calorie intaketoo low! When you eat less than 1,000 calories a day it will effect your metabolism in a negative way.

finding your motivation

"I believe the biggest challenge when it comes to staying fit is motivation. Just getting to the gym is some times the hardest part of the entire experience." -Trainer David Petruzzi

It's 5AM and your alarm is blaring.  You were up extra late last night trying to put the finishing touches on that project you've been working on for months and right now you're exhausted.  Your body is aching from stress and you want nothing more than to hit the snooze button and cuddle-up to a few more minutes of rest.  Honestly, who could blame you? No one.

There are a million and one valid reasons for you to crawl back under the covers.  For starters, sleep itself plays a major role keeping fit.  In a moment such as this, it actually would benefit you to soak up some extra z's.  However, exercise and sleep go hand in hand and as such, they are of equal importance.

The key to sticking to your workout is finding your motivation.  Trainer David Petruzzi suggests setting daily goals for each of your workouts to keep you feeling inspired.  Rather than repeating the same routine every day, aim to add something new to every workout. "Whether that's lifting a certain weight, hitting that 3-mile marker on the treadmill or just getting to the gym," says David, "having a specific goal to meet will give you focus and drive."

On days when even that isn't enough, try motivating yourself with something completely unrelated to exercise.  Promise yourself that if you log that run or clock in at that 6AM  Full Body Burn you will reward yourself with a mani-pedi, a new pair of yoga pants, or simply an uber luxurious bubble bath later that evening.  When it comes to maintaining your health, bribery is more than okay!

David teaches at Burn 60 Studio in Brentwood on Tuesdays and Thursday's at 10:45am

man vs. machine

Have you ever heard the expression "Your body is like a machine"?  I regard this as the most inaccurate and unhelpful analogy in the fitness world. In fact, our bodies are NOT at all like machines. While machines should operate in the exact same way every time they are in use, your body will achieve a different fitness level every single day! Our bodies' performance levels are tied to many nuanced factors: rest, injury, mood, energy source, focus, recovery, warm-up, etc.  On Wednesday you might approach your workout with 8 hours of sleep and muscles teaming with glycogen from 24 hours of good eating. Accordingly, you might lift heavier and run faster than you have in weeks. You might even achieve a personal best! But Friday might be a different story entirely. Maybe you now have tight hip flexors from a long run the day before and low blood sugar from skipping breakfast. So working your HARDEST on Friday does not look like working your hardest did on Wednesday.

This is not to say you should not push yourself during every workout! I am a huge proponent of intensity. Instead this means you will not be physically CAPABLE of the same performance every single day. For example, earlier this week I was feeling great. I dead lifted over 300lb and strapped on an extra 55lb for my pull-ups. But yesterday I was RUN DOWN! The most I could accomplish was a few sets of light squats and dips -- far from my personal best!

How do you put this information into practice? Be aware of your daily capability! Jogging a mile at the beginning of your workout is a good way to gauge your levels. Does it feel easy today or does it feel like Hell? If you feel good, pick up heavier weights. Don't be SHACKLED to the green weights, or the yellow weights, or the blues!  Don't let a color define you! Remember a different day means a different fitness level!!!

There are even programs and apps that will help determine your readiness for a workout. Check out Bioforce HRV. This program uses heart rate variability to assess how well you responded to previous workouts and how recovered and ready you are for the next workout! If you have trouble assessing your own capabilities this technology could help you.

Remember, not enough intensity equals no gains! Too much intensity equals injury and setback! So adjust your performance accordingly!

curb your cravings with a nut

peanuts
peanuts

Really! It's not as crazy as it sounds.  Women's Health Magazine recently published an article which suggests that peanuts might just be the new miracle food. In "The Food That Fights Cravings", Julia Fawal references a study conducted at Purdue University and the Federal University of Vicosa in Brazil in which15 obese women were subject to three separate experiments. "In the first," Julie writes,  "they ate 1.5 ounces of peanuts with orange juice and Cream of Wheat cereal. In the second, the same women swapped the peanuts out for 3 tablespoons of peanut butter. Finally, in the last experiment, they had only the juice and cereal (researchers adjusted the portion sizes so that calorie counts remained the same throughout all three phases)." At the end of each experiment, researches took blood samples from each participant and "asked them to rate their appetite levels."  The women who ate peanuts with their breakfast reported being considerably less hungry for up to 12 hours after their meal than those who did not.  These same results were intensified in the subjects who consumed peanut butter.

While the exact reason behind the peanuts' appetite-suppressing effects is unclear, Richard Mattes, PhD, professor of food and nutrition at Purdue University said this: "For one thing, participants who ate peanuts had higher levels of peptide YY (in their blood), a hormone that makes you feel full after eating (levels of the hormone were even higher in participants who ate peanut butter). When the women had eaten peanuts or peanut butter with breakfast, their blood sugar levels also spiked less after they had a carb-heavy lunch."

Start Your Morning With These Easy, Appetite Suppressing Recipes:

chocPBbanana
chocPBbanana

Chocolate Peanut Butter & Banana Smoothie:

What You'll Need - 

1 medium sized banana

2 tbs creamy organic peanut butter

2 tablespoons Ovaltine Malt Beverage Mix

1 cup unsweetended vanila almond milk (or milk of your choice

2 cups ice

How To Make It Happen - 

Place all ingredients in and electric blender and mix until smooth.

Nutritional Info -

360 calories per serving

ezekiel bread mixed fruit
ezekiel bread mixed fruit

Peanut Butter Power Toast:

What You'll Need -

2 slices ezekiel raisin bread

2 tbs crunchy organic peanut butter

1/2 cup mixed berries (blueberries and raspberries)

How To Make It Happen -

Toast Ezekiel bread then apply 1 tbs peanut butter to each slice. Sprinkle berries over top and enjoy.

Nutritional Info -

380 calories per serving

pbwafflesammie
pbwafflesammie

Frozen Waffle Sammie:

What You'll Need -

2 frozen whole grain waffles

2 tbs organic peanut butter (crunchy or smooth)

1/2 banana, sliced

1 tsp honey

How To Make It Happen -

Toast waffles and then spread 1 tbs peanut butter on either side. Cover with sliced banana, drizzle with honey, and then sandwich together.

Nutritional Info -

430 calories per serving

DRINK UP!

drink up
drink up

On a recent visit to Watertown, Wisconsin, First Lady Michelle Obama teamed up with actress Eva Longoria and the Partnership for a Healthy America to encourage Americans to drink more water.

“Since we started the Let’s Move! initiative, I’ve been looking for as many ways as possible to help families and kids lead healthier lives. I’ve come to realize that if we were going to take just one step to make ourselves and our families healthier, probably the single best thing we could do is to simply drink more water,” said Mrs. Obama. “That’s it – it’s really that simple. Drink just one more glass of water a day and you can make a real difference for your health, your energy, and the way you feel. So Drink Up and see for yourself.”

Drinking-Water
Drinking-Water

As humans, 70 percent of our bodies are comprised of water.  Given this fact it is only logical to assume that drinking water is important. However, if common sense was not enough to lead one to draw this conclusion, doctors, dietitians, and the health teachers in all of our local high schools have been preaching the necessity of eight glasses a day for years now. Let's face it, the fact that we ought to "drink up" should hardly be news. Yet, some are still asking why? WHY is flooding our system with 64 refreshing ounces of clear, tasteless liquid each and everyday SO necessary? Because it's "healthy"? So is sticking to an all Paleo diet, but unfortunately "health" is not always enough incentive for the average coffee craving, soda loving, sports drink guzzling American.

Here are 5 highlypersuasive reasons as to why water is absolutely essential to our overall well being:

1. Headache Prevention - In addition to decreased concentration, alertness, and short-term memory retention, dehydration is the leading cause of your pounding head, so put down the Ibuprofen and pick up the H2O.

2. Glowing Skin - Water is the key to a beautiful complexion. It moisturizes the skin, helps to maintain elasticity and suppleness, prevents dryness and encourages cellular formation.

3. Regularity - Yes, you know exactly what we mean. Water keeps everything flowing smoothly. Be honest, no one's happy when they're constipated.

4. Weight Control - One of the largest contributors to obesity is empty liquid calories. Water is calorie FREE and, when consumed before and alongside ones meals, it dramatically suppresses appetite and reduces calorie intake.

5. Energy! - Believe it or not, you actually DON'T need that coffee in the morning. Water is every bit as effective, if not more effective, than caffeine when it comes to feigning off fatigue. This is because each and every part of our body requires water to function. If you stay hydrated, your body will naturally perform at it's peak.

Sources:

Office of The First Lady. "First Lady Michelle Obama Asks Everyone to Drink Up With More Water". The White House. 12 September 2013. Web. 30 September 2013.

Perez, Alicia. "Why Drinking More Water Will Actually Change Your Life". Feminspire. Web. 30 September 2013.

keep it FRESH

measure
measure

We've all been there. We've been adamant about sticking to our workout routine for weeks and we are noticing the gradual, but consistent changes that are taking place with our bodies, our moods, and our overall way of life. We're loving the results and are now more motivated than ever to keep pushing ourselves, but suddenly the changes stop. We've reached a plateau.

Most people assume that the way to move past a plateau is to stay on track. Just keep doing what you're doing and eventually you will begin to see results again. However, this way of thinking almost always leads to failure. "Our bodies are incredibly intelligent and will adapt to the same type of workout quickly," says Burn 60 trainer Mia Kaneda. "The key to avoiding plateaus and encouraging continued results s to keep your workouts fresh."

_DSC8277
_DSC8277

"If you normally start on the treadmill at Burn, try starting the workout on the floor. Outsmart your body and enhance your brain by doing different modes of exercise. You can do this by trying different trainers at Burn 60 and incorporating varied cross training exercises into your routine."

Go for a run outside, throw the football around with your kids, or take a bike ride through your neighborhood.  "Most importantly, always use proper form," encourages Mia. "If you have questions ask the trainers, they are there to help maximize your fitness and broaden your potential!"

pro tip: kris cueva on high intensity workouts

This weeks tip, or rather list of tips, is geared towards those engaging in high intensity workouts (think our very own Full Body Burn) and comes from Burn 60 trainer Kris Cueva.

Kris's Tips for High Intensity Training:

NEVER sacrifice intensity for form.

Always make sure you have proper FORM before increasing intensity.

When training at high intensities, keep an eye on your ENERGY level and be sure to get proper RECOVERY.

Work just as hard on your NUTRITION plan as you do in your workouts.

Always carry a HEALTHY SNACK in your gym bag just in case you are running low on energy. This can be a bag of almonds or an organic dried fruit and nut bar.