The average “gym rat” spends a solid 2-3 hours pumping iron – multiple times a week. While this is perfectly fine for those with a lot of time to kill, the majority of us simply don’t have enough hours available in the day to spare that many for strength training. Lucky for us, we don’t have to. In just 10 minutes we can easily tone and tighten from head to toe – burning fat and building muscle in the process!
The workout below is just one of many strength training routines that can be done in a short amount of time and still provide you with maximum results. Take a brief moment out of your day and give it a try, then repeat everyday this week to really see the results!
10 Minute Strength Training Circuit
Complete each move for 1 minute. Repeat for a total of 2 sets.
1. Walkouts with a Pushup
2. Curtsy Lunges
3, Plank Mountain Climbers (fast into chest)
4. Prisoner Squat Jumps
5. Plank with Alternating Arm Reach
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.
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.
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
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.
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.
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.
Planks For Days:
1 Minute Forearm Plank
30 Seconds Mt. Climbers
30 Seconds Twisting Mt. Climbers (opposite knee to elbow)
1 Minute Forearm Plank
30 Seconds Right Side Plank
30 Seconds Left Side Plank
1 Minute Alternating Leg Plank*
Burn 60 Trainer Charlotte Mooney recently shared a delicious recipe from friend and wellness coach Lisa Mindel on her personal fitness page and now we want to share it with you!
This crazy good soup is packed with nutrient rich lentils and kale and has a uniquely Asian twist thanks to added soy sauce and cloves. Need something savory and simple to keep you satisfied the whole weekend through? This soup is it!
Orange Lentil Soup
What You’ll Need:
2 Brown Onions
3 Garlic Cloves
3-4 cups Orange Lentil Beans
4 large thinly sliced Carrots
1/2 Cauliflower head- (optional- I just love adding as many veggies as possible!)
3-4 cups Kale
3 cups Vegetable Broth
4-5 cups water (some added at end)
Salt/Pepper/Soy Sauce to taste
How to Make It Happen:
In a large pot, sauté garlic, onion, carrots, and cauliflower until soft. Add broth, lentils and 3 cups of water. Bring to a boil, then turn down heat and let simmer for 30 minutes. Add kale and cook an additional 15 minutes, or until kale becomes soft and soup thickens (add additional water as necessary).
Alright, alright, alright… We KNOW we’ve been on quite the butternut squash kick, but we just cant get over how delicious and versatile this stuff is! Our latest Burn Bites recipe is a twist on a family favorite. We’ve taken lasagna to a whole new level by substituting the carb heavy pasta layers with low-calorie slices of squash! We lightened things up even more with a flavorful turkey sausage mixture and fat-free ricotta cheese. The result? Nothing short of award winning.
What You’ll Need:
For the Béchamel -
1/4 c. All Purpose Flour
1 1/2 c. Fat-Free Milk
2 c. Low Sodium Chicken Broth
Salt + Pepper To Taste
1 tsp. Chili Powder
1/2 tsp. Nutmeg
For the Filling (Meat Layer)-
1 pkg. (5 links) Italian Turkey Sausage
1/2 tbs. Olive Oil
3 Cloves Garlic (chopped)
3 c. Fresh Spinach
For the Filling (Cheese Layer)-
1 Tub (15 oz.) Fat-Free Ricotta Cheese
1 Large Egg
1/2 c. Shredded Mixed Italian Cheese
1 Medium-Sized Butternut Squash (peeled + cut lengthwise in 1/4 inch sheets)
How To Make It Happen:
Heat oven to 375 degrees and coat 9X13 in. pan with cooking spray. On the stove, bring broth and milk to a boil. Add flour, salt, pepper, nutmeg and chili powder – stirring constantly until mixture becomes thick (about 8-10 minutes). Remove from heat and set aside.
Drizzle olive oil into a medium-sized sauce pan, then add sausage links. Break apart links and cook through thoroughly. Set aside.
Add garlic to the pan and cook until golden. Incorporate spinach, then cover and set aside – allowing the spinach to wilt. Once spinach is wilted, add cooked sausage.
In a small mixing bowl, combine ricotta, egg and 1/4 cup of the shredded cheese.
Now for the fun part!
Ladle a small portion of the béchamel onto the bottom of baking dish and top with a layer of butternut squash. Layer squash with cheese, then meat, then béchamel. Continue layering until you run out of squash and top with a final layer of meat and béchamel, then sprinkle with remaining 1/4 cup shredded cheese. Cover with foil and bake for 40 minutes. Finally, remove foil and bake an additional 5-10 minutes (until the top of your lasagna is golden brown).
What You’ll Need:
1 large spaghetti squash, halved lengthwise
Kosher salt + freshly ground pepper
1/2 pound large shrimp, peeled and deveined
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 roma tomatos, diced
1 bunch fresh basil, roughly chopped
How To Make It Happen:
- Preheat oven to 375ºF. Cut squash in half lengthwise, removing seeds and season with salt and pepper. Place cut side down in a 9-by-13-inch baking dish. Add 3/4 cup water, and roast until tender when pierced with a knife, about 45 minutes. Let cool.
- When about 25 minutes have passed, on a rimmed baking sheet, toss shrimp with 1 teaspoon oil; season with salt and pepper. Roast until cooked through, 8 to 10 minutes.
- Scoop out seeds from squash and discard. With a fork, scrape flesh into a large bowl. Add shrimp and any cooking juices, lemon juice, and 1 tablespoon oil; toss to combine. Season with salt and pepper, top with parsley, and serve with lemon wedges.
Nutritional Info: 160 calories per serving – Serves 4
Whether used as a side dish or a main course, seasonal winter squash is sure to please the palate and provide you with a simple meal time solution. While there are many to choose from, butternut squash is among our favorites. This particularly versatile gourd is packed with nutrients and flavor and can be prepared savory or sweet – depending on your preference and mood.
This recipe courtesy of Healthy Regards, Hayley , acts as an excellent accompaniment to any meal and can even be enjoyed the following day as a savory soup by adding a touch of broth to your leftovers!*
What You’ll Need: