#genghisgrillad

[maribraun84]

Outside of my final weigh in....15 lbs lost! #healthkwest #genghisgrillad

[maribraun84]

Genghis Grill Health Kwest is over this Friday, and I've lost 14 lbs! Still going to keep losing! #genghisgrillad #healthkwest

[journeycrazy]

National Nutrition Month March!!

Wow it is hard to believe the end is rapidly approaching on my healthkwest! Lets talk about some of the things I have learned about nutrition since I started my journey.

1.  EAT EAT and EAT MORE...Eating is so important to being healthy as well as losing weight.  

2. EAT BALANCED...you can not outweigh your diet with protein, carbs or fats...you have to keep you nutrition evenly balanced to be optimal.

3. GET MOVING!!  Go to the gym, go for a run, go for a walk...anything to elevate your heart rate from a resting state.

4. SLEEP!  Get plenty of sleep to be healthy, it also makes you feel better.

5.   Vitamins and folate...soooo many vitamins and nutrients that you can get by packing your bowl with nutritious vitamins and of course protein.

There are so many ways to be nutritious but you have to start with a commitment to yourself.  If you can not commit to yourself that you will not be successful.

[chappa-lappa]

Khan pao heart healthy bowl #healthkwest #genghisgrillad

[maribraun84]

Asian Chilli Scallops Bowl! Very Heart Healthy! #genghisgrillad #healthkwest

[journeycrazy]

Quick Cardio

There is always time for some quick fat blasting cardio! My favorite is a fat blaster I found on Pinterest quite some time ago. Let me break it down for you. You start by doing each round for 1 minute and repeat the entire series twice. •Jumping Jacks •Squats •High Knees •Lunges •Mountain Climbers •Butt Kickers The last one is pretty literal, when you are done you feel like you got your butt kicked!!! This cardio workout takes only a few minutes and can be done by anyone!!! No excuses folks!

[krystendee]

(Fit)spiration

We are all busy and sometimes we only have a few minutes to exercise. But that's no excuse to NOT exercise... Especially when trying to work and cram all of the things on your To-Do list in life, it gets hard to find time to set aside to exercise. So here's a few pointers on a short and quick cardio workout that I incorporate into my everyday routine while I'm on the run. In just 15 minutes you can get a decent cardio workout in by taking a brisk walk. Most of us that work in the corporate world are entitled to at least 2 - fifteen minute breaks. I strategically use those breaks to walk around the parking garage, or walk up and down the five flights of stairs instead of taking the elevator. Take a coworker with you to keep you motivated, and it'll become a party!

[momb3-blog]

Fitspiration

If you have only 15-20 mins, this workout will blast fat and keep your metabolism revved, all while doing it at home.

Repeat steps 3 times for maximum benefit.  At the end rest 30 - 60 seconds before starting again.

10 burpees

20 jumping jacks

10 push ups

20 squat jumps

20 mountain climbers

30 second plank

30 second high knees

20 squat with arm raise

10 push ups

30 second air jump rope

10 burpees

30 second plank

20 squat jumps

20 mountain climbers.