Never Ever Skip Leg Day! 4 easy steps!

LEG DAY

Hi guys! I was thinking about how can I give value every day.....And I decided that every day of the week we will have different topics. Wednesday will always be a Workout Wednesday Tips. And here we go! Never miss the leg day!
Many women hate their upper legs so much that they don't even try to firm them. Mistake. "Many of your major thigh muscles — your hamstrings and quadriceps as well as your butt — are actually easy to tone," says Evelyn Nunlee, a New York City personal trainer for 15 years. (Inner thighs are trickier, she concedes; to target that trouble spot, add crunches and other lower-abdominal exercises, because your stomach muscles are close to those of your inner thighs.) For quickest results, do Nunlee's four-part thigh routine as well as some form of aerobic exercise three times a week. "Walking, swimming, and biking will give your upper legs definition," she says. "And in-line skating is particularly good. Women who skate have great thighs."

Wall Squat

1. Lean head, shoulders, lower back, and butt against a wall, with feet about 18 inches in front.
Muscles it works: Quadriceps, butt and hamstrings

2. Keeping knees hip-width apart, slide down the wall until you are in a chair-like position. Your legs should not go any lower than a right angle to the floor. Hold position for 30 seconds; work up to five minutes.

Stair Climber

1. Stand sideways at the bottom of a staircase. In a scissor-like motion, cross your outer leg to reach the step.
Muscles it works: Entire leg
2. Pull your other foot off the floor and place on the second step. Walk sideways up the flight of stairs; return to bottom normally. Then scissor your way up facing the opposite direction, leading with other leg. Start with one flight for each leg; work up to five.

Lunge

1. Stand with hands on hips, legs hip-width apart.
Muscles it works: Hamstrings, butt

2. Take a big step forward with your left leg until your left thigh is parallel to floor. Do not allow your knee to extend in front of your toes. Let your back leg bend and heel come off the floor. Do not lean forward. Push off the left leg, and step back into starting position. Repeat with right leg. Start with eight repetitions on each leg; work up to 20.

Ball Squeeze

1. Sit in a chair, leaning slightly forward, arms at sides, feet flat on the floor. Place a medium-size ball between your legs above your knees, with just enough pressure to hold the ball in place.
Muscles it works: Inner thighs

2. Squeeze the ball with your inner-thigh muscles. Then release just enough to hold the ball in place. Start with 10 squeezes; work up to 30.

P.S. Guys if you like this post and think it useful, share it with your friends!

Galina in Healthyland

Transformation Tuesday: Jason Cabral

This week’s Transformation Tuesday focuses on an individual who recently joined the 100 Pound Club- an elite club that is only for people that have lost 100+ pounds. Jason Cabral spent much of his life being unable to participate in activities that required a lot of physical movement- until he maid a choice to change his life. Since that time, life has been very different for Jason. Read below as Jason shares his story, in his own words.

“All through my life I have been a big guy, went through childhood big, being ridiculed at times, but built up a wall to block it out and started to joke along to make it seem less hurtful. Over time I grew numb to it all, even the weight became a normal part of life. I battled to lose weight, only and inevitably putting it all back on whatever I lost, plus more. When I was 30 years old, my doctor looked at me and told me that I was aging faster then I should be, every day I was damaging my body, and because of the lack of care, I now had Diabetes, High Blood Pressure, and High Cholesterol.
My family had a history of these illnesses and I was following suit. I blew it off, like it was no big deal. I was a typical guy, stopped going to the doctor, and felt that if I didn’t hear any bad news, then I was fine. I was in destructible. Man, what was I thinking?
Scan forward a few years, I packed on a few more pounds and now had a family to worry about. I got another check up and was hit in the face with a brick wall. The doctor told me that I now needed Insulin because I had let the Diabetes get out of control, my blood sugar was nearly 500, and my A1C test was over 13. The doctor actually told me that I was the worst patient she ever had and wanted me to find a new doctor.
That really took me by surprise, more than everything else. It was a wake up call, and got me re-fired up. I wanted to live, live for my family, my kids, and even more importantly, for myself. I started injecting myself with Insulin, twice a day, which made me feel so horrible. I knew it was all preventable, but I let myself go so far, I felt like a junky. I was probably at the lowest point in my life.
With that, I had a fire building in me; I knew I wanted to change. My cousin introduced me to The Challenge a few months after that and everything changed. At my highest, I weighed a knee crunching 364 lbs. The first week, I lost 7 lbs., then another 7 lbs., and then another 7lbs. In addition to the weight, my sugar was coming down. I felt the fire growing inside me to a white-hot flame, I not only had a burning desire, but a new found passion for health and weight loss. Practically my whole life up to that point I was heavy- I woke up everyday sick and tired, of feeling sick and tired. Unless you have been there, it is hard for people to understand. Watching your little boy play at the park and him wanting you to run with him but you just can’t. It’s heart breaking. I hated that part of me, but after a few weeks I saw myself shedding that part.
I was shedding all my baggage, along with the weight. Nearly a year later, I was blown away to find the scale read 254 lbs. I couldn’t believe it, I got on again, 254 lbs, I still couldn’t believe my eyes, I have lost 110 lbs now! I no longer needed Insulin to control Diabetes, or High Blood or High Cholesterol Medications as well. At my last check up my A1C was down to 7, practically a normal number, even my doctor was blown away!
   My life has been totally transformed because of the Challenge. I have been able to do so many new things now- things that most people who have never been heavy take for granted. I treasure the little things such as having my little boy sit on my lap and being able to run around with him. All through school in P.E. you have to run a mile for the class. I was never able to do it, let alone a lap without having a breathing attack. A few months ago, I ran a mile straight without stopping for the first time in my life.
I just stood there after I did it- with tears running down my face, masked by sweat. I tried to maintain my tough guy facade, but couldn’t believe I had come so far. I am only 34 lbs. away from my ultimate goal of reaching 220 lbs. and being in the best shape of my life at 38 years young, which I fully intend to do by Vitality. ViSalus and the Body By Vi Challenge has changed my life forever and put me on a path where I can impact thousands upon thousands of people.
I truly feel that God brought the Challenge to me so I can help people feel the way I feel right now. I want to thank Ryan, Nick, Blake and the whole ViSalus family for putting this awesome company together and helping me live for my family and show my son that if Dad can do it, anybody can!!!”
Congratulations Jason- welcome to the 100 Pound Club, you are an inspiration to all!


Galina in Healthyland

 
 
 
 
P.S. Show some love and respect to Jason Cabral! Share his story! It is truly inspiration and may be it will inspire some of your friends to make A HEALTHY CHOICE!

What helps you to lose weight? Vitamin D!

Galina in Healthyland

Hi guys! I was thinking what we can add to our diet, so it will help to lose weight? And then I found out about Vitamin D! Of course!
Boost your weight loss by adding Vitamin D to your diet. Taking Vitamin D will also help you lose the fat from around your abdomen. This significant finding was made by the researcher Shalamar Sibley, M.D., of the University of Minnesota in Minneapolis, who assessed serum vitamin D levels in 38 overweight men and women before and after they were placed on a diet for 11 weeks. There have been a lot of studies that show the link between your weight and Vitamin D. If you are deficient in Vitamin D, you may be more prone to gain weight – about 2 pounds every 5 years. Weight gain, even slow weight gain is not good as it adds up and weight gain contributes to a whole host of other diseases. About 80% of North Americans are deficient in Vitamin D, the best way to get Vitamin D is getting outside and to enjoy some sunshine.
Unfortunately, most people are not able to get enough by this alone or through their diet as there are only a few natural and unprocessed foods that contain Vitamin D. The food sources of Vitamin D are oily fish (Salmon, Mackerel), whole eggs and mushrooms. Most people will need to take a supplement to reach their proper level of Vitamin D. Take a high quality Vitamin D to help with your weight loss and/or prevent weight gain plus a lot of other diseases.
P.S. Learn more here.
 

Yummi Gluten Free Mini Cookie with Fruit

Galina in Healthyland

 I know how hard it is to try to lose and maintain a healthy weight, especially when you feel you’re being deprived of foods you enjoy like desserts. That's I was looking for some recipes my company provide to us. And here we go!
 I decided to take my Vi Shape Nutritional Shake Mix (Sweet Cream Flavor) and create a delicious dessert that was also healthy and gluten free. After tasting the product, which reminded me of cookie batter, I looked for recipe to make a cookie pizza with fruit.
 I wanted to make personal mini pizzas that you could dole out over time, keeping in mind portion control and over indulging due to temptations. My thinking would be to bake up a whole batch of gluten free cookies, freeze some and add toppings to just one or two you’d have with dinner. The “cream” and glaze layers can be refrigerated for a couple of weeks. And I don’t know anyone, especially during the summer, who doesn’t have a fridge full of healthy berries and fruit on hand!

I also wanted to make this recipe as easy as possible by using a premade gluten free cookie mix. (I used King Arthur Flour’s Gluten Free Cookie Mix, which comes out perfect every time. Go ahead and use your favorite brand.) Since, gluten free baking requires so many special flours and ingredients, I wanted to take away the stress of using unfamiliar products and the cost involved as well.
Feel free to make substitutions. For example, I used a vegan, tofu based “cream cheese” in the frosting to bump up the soy content. Feel free to use regular cream cheese if you like. I also used powdered stevia instead of sugar. (I like Stevia Extract in the Raw.) You can substitute the stevia with a half-and-half mixture of sugar and stevia, or use another type of low calorie sweetener if you find stevia to be a little bitter.
Finally, I had my family and a dinner guest taste test the mini pizza cookies. My husband said while he could taste the shake mix and the Shape-Up Health Flavor Mix-In, he didn’t find it unpleasant. My daughter has asked me to make some for her birthday. Our guest was very impressed with the look and taste of the mini cookie pizzas. And my son asked for seconds.
With the success of this recipe with my family, I bet guests at your next dinner party will love it, too!

Gluten Free Mini Cookie Pizzas

Makes 12
Ingredients for cookies:

• Your favorite gluten free sugar cookie mix
• Other ingredients to make sugar cookies per box instructions
• 1/3 cup Vi-Shape Nutritional Shake Mix (Sweet Cream Flavor)

Directions for cookies:

1. Substitute 1/3 cup of gluten free sugar cookie mix with Vi-Shape Nutritional Shake Mix.
2. Follow instructions on gluten free cookie mix box.
3. Take batter and double the size of a regular cookie – approximately 2 tablespoons depending on box instructions.
4. Place cookies 2-3 inches apart and bake per box directions until golden brown.
5. Cool cookies on a rack and place aside.

Ingredients for frosting layer:

• 8 ounces tofu/soy based cream cheese
• 1/4 cup powdered stevia
• 1 teaspoon vanilla extract
• 2 packets of Orange Everyday Defense Shape-Up Health Flavor Mix-In

Directions for frosting layer:

1. Place all ingredients in a blender.
2. Pulse blender until ingredients are combined and frosting is creamy.
3. Place frosting in a small bowl and set aside.

Fruit ingredients:

• Your favorite fruit  – strawberries, blueberries, grapes, kiwi, oranges, raspberries, etc.

Directions for fruit:

1. Cut washed fruit into small pieces. Set aside.

Ingredients for cookie pizza glaze:

• 1/2 cup powdered stevia
• 1 pinch salt
• 2 tablespoons rice or corn starch
• 1/2 teaspoon minced ginger
• 1/2 cup orange juice
• 2 tablespoons lemon juice
• 1/4 cup water

Directions for cookie pizza glaze:

1. In a saucepan, combine stevia, salt, rice/corn starch, ginger, orange juice, lemon juice,  and water.
2. Cook over medium heat, occasionally stirring.
3. Bring to a slow bowl, constantly stirring until thickened – about 1 minute.
4. Remove from heat and allow to cool.
5. If the glaze sets up, place saucepan over low heat and add 1/4 to 1/2 cup of water. Stir until the glaze thins out.

Assembly instructions:

1. Using an offset spatula or knife, spread a layer of frosting on cookie.
2. Place pieces of fruit on to frosted cookie. Decorate cookie as you see fit – randomly, in a pattern, lots of fruit or just a bit. Have fun with it! (This is something you can get your kids to help with, too.)
3. Dip a spoon or pastry brush into the glaze. Gently dab or spoon glaze on to fruit so the excess spreads on the frosting layer.
4. Chill in the refrigerator for an hour.
5. Serve by using a thin cookie spatula to lift cookie pizza from platter to plates. 
6. Enjoy!

Note: Leftover frosting and glaze can be combined and used as a sweet spread on toast, as a dip for wedges of fruit, or as a dressing for fruit salads.
What type of fruit would you use on your mini cookie pizzas?

P.S. This is really my passion to make the World healthier!  Help me to spread out healthy lifestyle!
Visit and like my FB Page Galina in Healthyland.
Or go here to find out more!

Why fighting against obesity is my Mission?

HOW WE ARE FACING OBESITY

Galina in Healthyland

  For decades, obesity has been sitting in the shadows. Like many of the people suffering from the disease itself, the epidemic has been ignored for far too long.

 
  We put on benefit concerts and telethons to fight cancer.
  We throw galas and Walkathons to support aids research.
  We even have celebrity fashion shows to benefit heart disease charities.
  
So why do those battling obesity still sit in silence? Why is no one fighting on their behalf? Why—in a country where we would never think of belittling a sick child—is it not unusual to hear of an overweight child being mocked or bullied?
The truth is that when it comes to people being overweight, there just isn’t much empathy. We would never judge someone for having cancer, but when it comes to diseases where addiction ca
n play a part—like obesity or alcoholism—many people view the illness as a choice.

OBESITY: DISEASE OR DECISION?

 

    It often seems that being overweight has become one of the last acceptable forms of open discrimination. And while there’s no denying that the constant consumption of fast food would cause one’s weight to soar, this isn’t the only road to obesity.
    Kathleen Kleefisch, Director of the Family Nurse Practitioner program at the Purdue University Calumet School of Nursing, says that personal choice is a factor in obesity—but isn’t the only factor.
   “Thin people make the same unhealthy choices, but they wear their unhealthy decisions on the inside,” she said. “Obese people wear their unhealthy choices on the outside—on their hips, thighs and abdomen—where it is so easily judged.”
   Bariatric surgeon and medical director of Healthy4Life, Dr. Paul Stanish says that the reasons people gain and carry weight involve more than just eating. Sleep, stress, access to healthful food, a decrease in movement due to technology, people’s genes and even what a mother eats when she’s pregnant all impact the weight of adults.
   For these reasons and more, The World Health Organization and the U.S. Centers for Disease Control and Prevention both consider obesity a disease.

 

THE GOOD NEWS

   

  The good news is that obesity is preventable. Just like some other deadly diseases, obesity is avoidable with the right education. Predetermined factors can make it harder for some people to lose weight—but with healthy direction and motivation, it is 100% possible.
  Knowing that the problem is fixable, while acknowledging that laziness or a lack of will power aren’t solely to blame, is a huge step in the right direction. Educating ourselves about being healthy and living a balanced lifestyle are fundamental. From there, we can teach families and communities—who can pass on the knowledge to their children and future generations.

 

WHAT WE ARE DOING ABOUT IT?

   Body by Vi 90 days Challenge committed to taking Weight off the World. We’re fighting this global epidemic head on. We’re pulling obesity out of the shadows and giving it a face—
one person at a time, 10 lbs. at a time. I am facing obesity.
    Today, food lobbyists use money and power to influence the national nutrition policy—the same tactics that the tobacco industry has used for decades. Obesity didn’t become an epidemic overnight: It has taken big companies with big money to create this problem. It’s going to take a company with big momentum and even bigger motivation to put an end to it…


P.S. I am excited to be a part of this life changing movement! Click here to get more info about the solution .