I've been looking for a healthier bread and finally gave this one a try (http://www.silverhillsbakery.ca/). It tastes great toasted or used for a sandwich. They carry quite a few varieties and this one is really good. Silver Hills sprouted bakery, Steady Eddie with a soft blend of wheat, rye and soy. The ingredients are non-GMO vegan: organic whole sprouted wheat, organic whole sprouted rye, organic whole apples, vital wheat gluten, organic whole sprouted soybeans, water, yeast, sea salt, cultured wheat. And you don't have to be vegan to enjoy it!
It has 7g of protein and 4g dietary fiber and 1g sugar. (pretty good!)
I highly recommend it.
1) Walk 30 minutes a day to increase your energy and metabolic rate
2) add some walking lunges during that 30 minute walk to strengthen your lower body
3) add some lateral walking during that 30 minute walk to strengthen your inner and
4) add a few faster steps during that 30 minute walk for extra heart and lung health
5) add some skipping and swing your arms higher a few times during that 30 minute walk for extra
upper body strength and dynamic movements
Lots of good stuff happening during your 30 minute walk! Enjoy!
I've been sitting in front of the computer alot more than usual lately. I'm busy blogging, writing fitness articles and bookkeeping. It's all great stuff but my body starts to ache a little after a while. My back and hips mostly. After not being able to get in a workout yesterday I was very happy to finally workout this morning. My body was screaming for it! I felt so good when I was done. So, here's a workout for ya!
12right/12left Step Ups with Knee Drive
15 Kettlebell Swings
12 Kettlebell Deadlifts
5right/5left Plank Rows (shown in pic)
5right/5left Bottoms Up Press
1 min right/1 min left Side Plank
Repeat three to four times
Finish with one set each of:
10right/10left One Arm Kettlebell Swings
20 Kettlebell Swings
Loosen your joint stiffness and get a great workout with these dynamic movements:
Leg Swings Stand tall, sideways to a wall, with your right hand placed on the wall for balance, swing your left leg forward and back, being careful not to arch your back on the back swing, let your butt do the work. 10 reps and switch sides.
Side Leg Swings Stand tall facing a wall, arms straight and both hands placed on the wall. Keeping your left leg planted swing your right leg in front of you to your left side (toes pointing up) and swing immediately to your right side (again toes up). Let your hips rotate left and right with the leg. 10 reps and switch sides.
Hip Circles Place your hands on your hips and pretend you are doing the hula hoop! 10 nice circles right, 10 nice circles left.
Frankenstein Walks Walking forward with both arms held straight in front of you swing one leg straight towards your hands only as high as is comfortable and repeat other side. 10 each leg.
Knee Hugs As you step forward hug one knee to your chest and squeeze, repeat other side while continuing to move forward. 10 each leg.
Butt Kicks Moving forward with your hands behind you over your buttocks, kick your right heel towards your right hand, walking forward kick your left heel towards your left hand. You should feel a stretch in the front of your leg. 10 each leg.
Squats Holding on to a sturdy object or the inside of a doorway, bring your butt down as far as possible while keeping your heels on the floor, knees over toes, spine straight, and chest proud (open). 5 times.
Inverted Hamstring Standing tall, balance on one leg and bring the other leg back keeping it straight while dropping your torso forward also keeping the spine straight. You should be one straight line from head to toe. Your arms go straight out to the side as you drop forward and back to your sides as you stand up. 10 reps and switch sides.
Lateral Shuffle Moving sideways shuffle to the right 10 times and to the left 10 times
Drink a glass of water
First thing in the morning drink a tall glass of water. It will re-hydrate you, flush out toxins and help get your metabolism going. You don't have to gulp it all at once, sip it as you're going through your morning routine.
Have a pre-workout snack
But, this could depend on how soon you start your morning workout. If you exercise within 30 minutes to an hour after waking than your energy level may be okay. Any longer then that you may need a small snack to help get you through your workout. Pair a carbohydrate with a protein: a banana with peanut butter, whole wheat toast with peanut or almond butter, or string cheese with an apple.
Immediately put on your workout clothes when you wake up
This will psych up your brain for your workout and mentally prepare you to get it done. Through the power of suggestion you're telling yourself it will happen.
By giving yourself every little advantage you will be more successful in reaching your fitness goals.
Useful practical information and a workout or two...