Have a safe and happy Halloween!

Many kids’ cereals are high in sugar or high fructose corn syrup (HFCS), which is also called corn syrup or corn sugar. Generally, if you see “sugar” of any kind in non-organic or GMO cereal, very likely it’s HFCS.

The Dumbbell Lunge

The Dumbbell Lunge is a great lower body exercise that mainly focuses on the quadriceps. 1) Begin by standing with your feet hip width apart and your torso upright holding a set of dumbbells (one in each hand with palms inward). 2) Start to step forward with your right leg (about 2 feet) slowly lowering your hips while keeping your torso upright and bringing your left knee to just above the floor without making contact (hold this position for one count). Inhale throughout this part of the movement. Now using primarily the heel of the right (forward) foot begin to push back using the quadricep muscles to return to the starting position as you exhale. Note: Do not allow the knee of your right leg to go beyond the toes of your right foot. Repeat for multiple repetitions and then switch to the opposite leg and repeat for the same number of repetitions for a full set.

TIP!!!

Swap tortillas (3 = 36g carbs) for sturdy greens like kale (3 = 5g carbs) or chard! 
#healthyeating

Stick to this plan either 24 hours before a party or in between days of celebrating during the holidays: alleviate water retention and bloating, boost metabolism, detoxify the liver (fatty toxins), and balance out blood sugar levels (so you don’t crave the carbs foods and keep the “yuk” going). Also keep in mind to drink a lot of water!

FACT:

One of the world’s oldest surviving tree spices, Ginkgo biloba dilates blood vessels and in doing so increases blood flow. It’s also thought to increase blood flow to the brain!

Single Leg Hip Extension aka Glute Bridge: This exercise focuses on the glutes and hamstrings. Start by lying on the floor with one knee bent and foot flat on the floor. Extend the opposite leg straight up toward the ceiling. This is the starting position. Begin by pushing your body-weight up with the heel of your planted foot to raise your hips upward until your torso, hips and quads are aligned (exhale through this part of the movement). Hold this position for one count. Now begin to slowly lower your hips back to the start position until they slightly contact the floor (inhale through this part of the movement). Repeat for multiple repetitions and then switch to the opposite leg and complete the same number of repetitions to complete one full set. Rest and repeat for multiple sets as you progress. If you need help with this exercise please speak with one of our certified personal trainers.