Gluten free week with some leg exercise tips part 1 — May 29, 2015

Gluten free week with some leg exercise tips part 1

One of my friends asked me to do a leg workout sample for everyone so here it goes. For cardio, because treadmills can have the ability to hurt your knees, if you have knee trouble stay away! But What i love to do is Spin (Spin, Stepper, stationary bike, and rowing are all good for your legs.For strength training the most important thing to learn how to do is how to do a squat. People think its so easy but if you do it improperly, you can overtime really hurt your knees, feet, and hips. Here is a basic squat:

image08you want to make sure that your knees are in line with your first and second toes, that your back is aligned correctly and you are not bending over.  some examples of squats are: 8ced33e651c6e92f_Sumo-Squat.previewThis is a sumo squat where your legs are wider than a regular squat. It helps with that inner thigh fat that is such a pain to get rid of!!

1012-squat-thrust This is a squat thrust. You start with weights in your hands, squat down, and then thrust legs out like you would do in a burpee. This is cardio if you do it quickly, legs, arms and abs all in one.

downloadThis is my favorite jump squat. It is a good way to give you cardio just remember when you come down from the jump to keep your knees and back aligned.

images (1)  this is a single leg seated squat which requires a lot of balance, but its a good challenge. imagesThis is a weighted squat where the weight helps increase resistance.

If you are a beginner start with just a seated squat and work your way up! It is a lot of fun and kills your legs! Next week Ill post about certain machines and lunges to try.

This weekend I am making a few cool things that are all gluten free!!

FullSizeRender (1)FullSizeRenderThese are blueberry scones that look delicious. The flour that is used is almond flour!! It literally took me five minutes to make!

http://www.eatgood4life.com/gluten-free-blueberry-and-coconut-scones/

FullSizeRender (2) These are vegan chocolate chip gluten free cookies that use almond, quinoa and oat flour!  They taste amazing!  http://www.veggiesdontbite.com/2014/06/09/chocolate-chip-cookies/

FullSizeRender (4) I was starving so I made some spelt pancakes. This is made from a mix made by nature’s path called flax pancake mix. the only added sugar was cane sugar. This is a pancake mix that isnt so bad for you and its delicious!

ice cream This tastes and look delicious! Its Peanut butter cookie ice cream made from cashews and peanut butter cookies!!

Have a great weekend! enjoy my favorite cheat day!!

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My Week On a Liquid Diet —

My Week On a Liquid Diet

So many people have asked me about fad diets and I personally do not agree with them because they only work short term. Once you lose the weight, you gain it right back because it is to hard. For example, this week I was diagnosed with IBS or known as irritible bowl syndrome that has since around November began scarring my lungs making my asthma even worse. In order to see what I should eat, when, and what medication I should go on my doctor recommended me to go on a liquid diet. MY first reaction was I AM GOING TO STARVE- trust me, ask my parents and siblings, I thought they wanted to kick me out of the house I was so annoying. That night my sister and I went to Whole foods and let me tell you we spent a fortion trying to get smoothies and drinks that will somehow keep me full. So we found different types of coffees and drinks that the only sugar added was cane sugar and they were low in fat, calories, and carbohydrates with fiber still there! they were actually pretty good, but make sure to ice them!!! I also found this ice cream that really is so good!! It is only 35 calories a serving with 5 grams of sugar! I was in shock!! I used these in smoothies and they were necessary because I was dying for something that actually could satisfy me.  Artic_Zert_Pint_Hintofmint

wholly_bottle-560x560 black-vanilla-mocha-400x326

I thought I would starve during this whole process but so far it is not terrible! Could I handle this the whole week, OF COURSE NOT! A YEAR, NEVER! But a day to just cleanse, I would!! But I would have to make sure to get enough calories and every other nutrient needed!!

what to do when you are too lazy to leave the house? — May 22, 2015

what to do when you are too lazy to leave the house?

Hey Guys!

So basically this week my mom had to do carpool and I was not able to get to the gym so instead I thought I would do something inside the house. Everyone always wants to know what if they are to lazy to leave the house or it is raining outside! How do you workout? So I came up with a short circuit workout that you can do using your couch. Here are a few things you can do:

plankThis is a plank that kills your abs and the rest of the body. just make sure that your shoulders are aligned with your hands for perfect alignment.

dip dip2These are triceps dip but instead of the bench or the floor you use the couch.

single lungeThis is a single lunge. One foot in front and the other on the couch. I have not shown you cool lunges yet, but this is a good start. Do 3 sets of 8 on each leg and your legs will feel great! It works your butt, quads, and it is good for balance.

mountain climberNow for some cardio, you start in a plank position on the couch and then you lift one leg towards your chest and alternate quickly with your other leg but do it as fast as you can for 30 seconds and build up to a minute and so on.  There are many other exercises you can do, but these you can do with the couch as your watching the baseball game, the hockey championships, basketball playoffs or Pretty little liars 🙂

I made a few things this week that came out so delicious. First I made healthy lasagna by using brown rice noodles instead of white noodles. Any product with white flour has the chance to increase your appetite and actually make your hungrier. Also, because it does not include the bran or the endosperm from the grain, there are not that many nutrients that are needed for your body. Plus, my sister said it was the best lasagna she has ever had and she loves regular noodles. healthy

chickenThis is Asian style chicken cutlets with lite Tamari sauce, Garlic sauce liquid amino, and peanut butter. These can all be found at your local supermarket. It is delicious with vegetables, noodles, basically anything!!

pieThis is Mexican Chocolate Tortilla chip pie!! It actually looks incredible in person! Its a healthy pie that you can serve for dessert at any meal!! http://ourfourforks.com/tortilla-chip-pie/

cinnamonThese healthy cinnamon buns look actually amazing. Every ingredient used is healthy; coconut oil, cashew flour, coconut sugar and flax seed. I am so excited to try these!! http://www.veganricha.com/2013/03/cinnamon-rolls-buns-vegan-recipe.html

Have a great memorial day guys!! Enjoy the sunny weather!!

Vegan Marshmallow Fluff and Exercises to work it off! — May 21, 2015

Vegan Marshmallow Fluff and Exercises to work it off!

I am Jewish, so every week I make a few different healthy recipes for Sabbath. Here is one that I used this past weekend: it is homemade marshmallow fluff that I found on chocolate covered katie’s website. She is amazing. I put this in between two graham crackers with chocolate chips and froze them. It tasted just like s’mores. Here is the recipes: http://chocolatecoveredkatie.com/2015/04/30/healthy-vegan-marshmallow-fluff/11109214_882924145100236_210899361579552870_n

I also made quinoa crusted chicken cutlets that were delicious! It has the perfect amount of protein and the chicken came out crispy just like fried chicken. http://lecremedelacrumb.com/2014/12/quinoa-chicken-nuggets.html11206792_882924455100205_7611885986818829543_o (1)

Now this pie was delicious. It was chocolate, fudgy, healthy, and all frozen into one! You do not need to bake and it’s quick to make. All you need is a food processor. http://ohsheglows.com/2014/10/31/double-dark-chocolate-coconut-macaroon-tart-vegan-gluten-free-grain-free/1545979_882924161766901_5474297861660341385_n

On to the exercises! My favorite exercise has become the plank. There are so many different kinds that I would love to explain  so every week I will show you how to do a different type of plank. Do 4 sets, 10 seconds each to start, and work your way up to a minute every time you attempt to do it again.

For starters, start in a plank position. you can stay here for 10 seconds and then work your way up to a minute. This is a total body workout, working your shoulders, entire core, and legs. If you are more advanced, you can try a plank on a stability ball and if you are even more advanced you can balance on of your arms on a medicine ball like so-11078187_10206527879019734_8507026906362531851_o , but this takes a long time to conquer so its ok if you do not get it on the first try.

Another type of exercise that is amazing for your triceps is a tricep dip-you can try the beginner version on a bench or on the floor. The advanced version is when you put your feet up on another bench like this-11053466_10206843063939160_6991768109089324128_o

If you guys have specific exercises you want to learn, let me know! Also, I cannot stress enough if you cannot do one exercise, do not let it get you down. This whole journey is a process, something that does not happen in one day!     

How being fit4infinity has changed my life! —

How being fit4infinity has changed my life!

Hey everyone!

I have not blogged in a long time, but my friends convinced me by saying that they would love to know some nutrition and exercise tips! I have been on this journey since 8th grade, learning how to become healthy and not starve myself on a diet. People usually think that healthy living is boring and unsatisfying, that exercising is stupid and pointless, and that eating junk food is considered living life to the fullest. I am here to tell you that being healthy and fit has changed my life. I have become happy, more self confident, and I have the ability to do things that I never thought were possible. Ultimately, it has led me to become a certified personal trainer and study nutrition to help others change their lives too. I have decided to post on this blog twice a week about new recipes that I have made and are unbelievably delicious. Following the recipes, I will post two new exercises that will make you feel so good afterwards!

I am not here to tell you that carbs are a nightmare, that saturated fat is poison, or that you should exercise everyday of the week until you feel like fainting. I am realistic. I know how the real world works. I know life can be stressful and things get in the way. But if you go little by little, every time you take one more step, I believe that is progress.

Hello world! — May 19, 2015
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