Pulse Health & Fitness

Quick tip: If you're aiming to get more protein in your diet, it's a good idea to switch from traditional yogurt to Greek.
Greek is strained, so it takes on a thicker consistency—and contains more protein and half the sugar compared to traditional yogurts. Depending on the brand, you'll get 12 to 20 grams of protein per container, not to mention the bone-building
calcium and gut-friendly probiotics.

Greek yogurt
Protein: 12 to 20 grams per container (depending on the brand)

Healthy breakfast ideas:
Avocado and poached egg on toast.
Sometimes simple is just better. Top two lightly toasted slices of whole-grain bread with smashed avocado and a sprinkling of salt and pepper. Layer on two poached eggs for a healthy dose of protein, and you've got a well-rounded breakfast. Stack 'em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

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The fruitarian one week diet. Good way to flatten your stomach with daily cardio exercise or body resistance training.
This diet doesn’t exactly permit a ton of variety. The diet is 75% fruit and 10%made up of protein supplements and 5% water.
A basic fruitarian day:

Breakfast: A big smoothie with three bananas, blueberries, dates, and about half a cup of coconut milk.

Morning snack: A handful of dried peaches.

Lunch: Two large bowls of fruit salad, filled with bananas, grapes, and berries (followed by a vitamin B12 supplement or protein)

Afternoon snack: A handful of dried figs or dates.

Dinner: A large bowl of chopped avocado, cucumber, and tomato, dressed with olive oil, lemon, salt, and pepper.

Dessert: A small bag of raw almonds or macadamia nuts.

A great energy booster 30mins before exercise: 1 handful and a half of peanuts and a glass of 100% coconut water!

Quick Home Circuit:

Alternated leg Squat trusts x15
Press Ups x15
Wide leg Squats x15

Repeat and do 2nd set but do x20 reps
Repeat and do 3rd set but do x25 reps

After 3rd set repeat whole workout 3 times.

Good to for toning and shaping. Try and make it more challenging by adding another exercise like Sit-ups or Split-Squats or even up your reps and sets.

ALL NEW WORKOUTS AND HEALTHY EATING PLANS COMMING SOON

PLEASE ALWAYS ENSURE YOU WARM UP BEFORE ANY EXERCISE PREFORMED PEOPLE AND STRETCH BEFORE AND AFTER EXERCISE...... AND MOST IMPORTANTLY................ENJOY YOUR WORKOUTS :-)

Shape & Tone Home workout

First off you will need some dumbbell weights, with a suitable weight that you are comfortable with, you can get a set of dumbbells as little as £5.99 or £10.99 from ARGOS.

THE WORKOUT

WORKOUT #1: One-Arm Row, Starting Position:
1. Place your right hand on a surface three feet off the ground (try a small table, a piano bench or a stability ball). Hold weight in your left hand, palm facing hip. Stand with feet shoulder-width apart, knees bent, toes forward.

One-Arm Row, The Move
2. Exhale, pulling your left arm vertically up to your shoulder. Inhale as you bring arm back down. Repeat on the other side.
Works: Back, lower back, shoulders, arms and abs.

WORKOUT #2: Squat with Shoulder Press, Starting Position
1. Stand with feet shoulder-width apart, knees slightly bent, toes forward. Hold weights at shoulder level. Inhale, lowering body into a squat until hamstrings are parallel to floor, keeping knees behind toes.

Squat with Shoulder Press, The Move
2. Rise up, pressing arms over head until they're extended but not locked. Bring arms back down.
Works: Legs, shoulders and arms

WORKOUT #3:Against the Wall Biceps Curl, Starting Position
1. Sit against a wall, feet shoulder-width apart, toes forward, weights in each hand, palms up and knees at a 45-degree angle to the wall.

Against the Wall Biceps Curl, The Move
2. Inhale, then exhale as you slowly curl forearms toward chest. (When your legs feel stronger, after you've progressed to eight-pound weights, bring your angle down to 65 degrees and, ultimately, 90 degrees.)
Works: Legs, abs and arms

WORKOUT #4: Lunge with Shoulder Raise, Starting Position
1. Stand in lunge position with knees slightly bent, left foot forward, right foot back, toes forward, weight evenly distributed. Hold weights in both hands, palms facing your body. Lower into the lunge.

Lunge with Shoulder Raise, The Move
2. Then as you lift up, raise arms out to shoulder height, palms down. Don't lock your elbows. Repeat on the other side. Works: Legs, glutes, shoulders and arms.

WORKOUT #5: Punching split squat, Starting postion
1. Stand with your one foot in front of the other with your toes pointing forward. Ensure you have a slight bend in your knees. Hold dumbells at chest level with your left hand leading.

Punching split squat, The Move
2. Start by switching legs with a slight jump, at the same time puch outwards while switching legs. Each switch jump should be preformed with a small squat. Works: Arms, legs, shoulders and glutes.

WORKOUT #6: Ab Crunches with Weight, Starting Position
1. Lie on the floor with your knees up and both hands holding one dumbbell close to your chest, above your breasts.

Ab Crunches with Weight, The Move
2. Inhale, then exhale as you curl your upper body up (keeping your chin pointed toward the ceiling) and lift your knees toward your chest. (When this becomes easy and after you've progressed to eight-pound weights, do each crunch holding the weight over your head.) Works: Abs.

QUICK HEALTHY SNACK

“Cocoa-Nut” Bananas

4 servings

Ingredients
4 teaspoons cocoa powder
4 teaspoons toasted unsweetened coconut
2 small bananas, (sliced long ways)

Preparation
1.Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.

Nutrition
Aprox 80 calories

Nutrition Bonus: Potassium

Workout of the week for women: Ab Blasters!

First off your going to need a Fit ball......you can get these fron ARGOS as little as £12.99.

WORKOUT

#1 Back Extension, Starting Position

Lie facedown on top of the ball, legs extended behind you in a V, toes touching the floor. Place hands on either side of your head.

Back Extension, The Move

Slowly exhale and arch your body up. Hold,
then slowly inhale as you release. Training tip: Squeeze your shoulder blades as you lift.

#2 Ball Bridging, Starting Position

Sit on the ball. Walk feet forward until your head, neck and shoulders are supported on the ball. Keep your bottom just above the floor. Bend knees, keep feet shoulder-width apart, toes pointed forward.

Ball Bridging, The Move

Exhale and lift your hips so that they're in line with your knees. Inhale; return to starting position.
Training tip: Squeeze your bottom and ab muscles as you lift.

#3 Obliques Toner, Starting Position

Lie on your side with the ball between your feet.

Obliques Toner, The Move

Resting your head on one hand, slowly lift both legs, squeezing the ball to keep it in place. Exhale as you lift; inhale as you lower your legs to the starting position. Repeat on the other side.
Training tip: Contract the sides of your waist (your obliques) as you lift.

#4 Lower-Ab Reverses, Starting Position

Lie on your back, knees bent and feet on top of the ball.

Lower-Ab Reverses, The Move

Grip the ball between your heels and your bottom. Slowly exhale and raise hips off the floor, keeping tension on the ball as you bring it toward your chest. Inhale and release. Training tip: Don't arch your lower back — keep it pressed to the floor.

Get a Workout While Sitting Down!
That's right: Because of the ball's rounded top and no rest for your back, simply sitting on it forces your abdominal muscles to work hard. Start out with five minutes of sitting (feet shoulder-width apart, toes forward, abs tight and back straight) and build up to an hour. You can even do it while watching TV.

M100 Workout - train along - medium speed That workout and the video source is taken from the following youtube video: http://www.youtube.com/watch?v=bkD9LwDBWW0 If the owner of this material does no...