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Peanut Butter Cup Chia Seed Pudding

  PEANUT BUTTER CUP CHIA SEED PUDDING ____________________________________________________________________________________ Are you like for a powerful, nutrient dense, great tasting meal or snack without all the calories, and bad sugar?  Well here is one of coach Heathers delicious favorites!     ____________________________________________________________________________________ Chia seeds: might be tiny, but boy do they pack a ton of nutrition! In a one ounce serving, you get 11 Read more [...]

6 Ways to Increase Your Metabolism

6 Ways to Increase Your Metabolism

6_ways_to_increase_your_metabolismThis post on how to increase your metabolism by Bulu Box (remember to use code FBG411 for a free month --- we're an affiliate!) is a part of our fourth-annual Guest Bloggers' Week. (Check out all of the inspiring, informative, entertaining and life-changing posts here!)  We all know that our metabolism helps convert what we eat or drink into energy. And no matter how badly we’d like to change it, our age, size and gender all factor into how effective our metabolism is. However, there are some tricks you can do today to rev up your metabolism so that you start burning even more calories throughout the day!

How to Increase Your Metabolism

1. Hydrate, hydrate, hydrate. Water helps our bodies process calories. So if you’re even slightly dehydrated, your metabolism will slow down. Keep your water intake up by keeping a water bottle on your desk, and make it a goal to fill it up two to three times while you are at work. 2. Build some muscle. Pumping some iron and your increasing your iron intake not only helps get us ripped, but it also increases our resting metabolic rate. This means that even though we aren't doing anything physically, our muscles are burning 6 calories per pound of muscle a day. It may not seem like a lot, but that can add up over time! 3. HIIT workouts. High Intensity Interval Training is getting lots of praise for good reason. The quick intense exercises jump-starts your metabolism and keeps the calories burning long after you've stopped sweating. We love Chris Freytag’s HIIT Training sessions to get our heart rate and metabolism up! 4. Keep it spicy. Add a punch of spice to your meals. Capsaicin, an active ingredient in chili peppers, not only adds a kick to your normal dining experience but also boosts your metabolism. Add a dash or two of cayenne pepper or red chili pepper to your next meal. 5. Pour a cup of coffee. The caffeine in your morning cup ritual can not only wake you up for a morning meeting, but it also elevates your metabolism for a short period. The caffeine is absorbed into the blood stream and provides a metabolic boost that peaks a few hours after drinking. Add a punch of protein to that cup of Joe with Ripped Cream protein coffee creamer! 6. Or try green tea! Green tea, which is high in antioxidants, can help to boost metabolism or you can try a product like Shapeology Burn Blend that is powered with ingredients like Green Tea Extract and DMAE. How do you increase your metabolism every day? 

Dr. Michele Olson’s Top 4 Tabata Workouts

Dr. Michele Olson's Top 4 Tabata Workouts

This Tabata workout by Dr. Michele Olson is a part of our fourth-annual Guest Bloggers' Week. (Check out all of the inspiring, informative, entertaining and life-changing posts here!) Dr. Olson is known as THE Exercise Doctor and is a professor of exercise physiology at Auburn University Montgomery. Check out her website here. Tabata is hot! Really hot! And, for good reason. The research study I presented at the 60th Annual Meeting of the American College of Sports Medicine (ACSM) showed that the metabolic rate was doubled for at least 30 minutes after a bout of “all out” Tabata doing body weight squat jumps. The amazing calorie burn during, and after Tabata, has to do with its intensity. Similar to other styles of interval training, where you can get more results in less time, Tabata really pushes the envelope. Tabata is more like interval exercise “on steroids.” Most types of interval training require you to push at about 80 to 90 percent of your max capacity during the burst segments of the workout. Tabata training is done at 100+ percent of your max capacity. Comprised of eight rounds of 20 seconds of all-out effort moves with just 10 seconds between each 20-second round, Tabata takes just 4 minutes to create a metabolic and cardio-boosting inferno. It is okay to do Tabata intervals at a less than a 100+ percent all-out effort such as doing rounds at 70 percent for a few weeks, then 80 percent building up to putting forth a max effort. But, a “true” Tabata interval protocol, and the amazing metabolic effects are a result of the “all out” effort approach. Great moves and exercises for doing Tabata include running sprints, sprints on studio cycles and body-weight exercises where you incorporate a lot of muscle mass with multi-joint movements such as squat jumps. To do a Tabata properly, you can select one super cardio exercise and repeat it eight times, but I like to spice it up by combining a couple of legit Tabata moves. The following Tabata workouts are excellent for all abilities. The first two Tabata “duos” meet the criteria for Tabata (using a lot of muscle and body weight); these duos also give you uncomplicated and low-tech options. If you’re doing authentic Tabatas, you should do just one because of the exhausting intensity. If you are newer to exercise, make sure you are warmed up and use the provided modifications. If you are already fit and active, you can use a Tabata as an add-on or “finisher” to really boost your fitness level. Or, if you are pressed for time, one solid Tabata can count as 20 minutes of moderate intensity cardio --- try the last two Tabata workout options to really get your heart pumping!