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If your Easter weekend was filled with nonstop friends and family time, indulgent dishes, and a mimosa or two, now’s the time to get back on track. Here are five ways you can start the week off fresh. 1.  Eat detoxifying foods: It may be tempting to continue to indulgent celebrations, but starting off on a healthy foot is crucial to making sure you don’t waste the week as well. Pick a few of these detox recipes for breakfast, lunch, and dinner so you spend the day eating fresh foods that help you feel your best.  2.  Energize: That cup of coffee may not cut it if you’re feeling tired and bloated and underperforming. For a quick pick-me-up without the wired feeling, mix up thiscranberry and apple cider vinegar energy drink.  3.  Sweat it out: Feeling exhausted? No, you shouldn’t skip that workout — even a few minutes working up a sweat will actually make you feel better and more energized. If you’re not into a full hour-long workout, do one of our intense 10-minute Class FitSugar workouts to burn calories and increase your heart rate in just a few minutes.  4.  Decompress: If you’ve had a full, active weekend, you probably need time to decompress and refocus for the week. Take a few minutes at some point today to relax and unwind. It can be as easy as making your commute meditative or taking a hot bath tonight. Read about more ways to de-stress here.  ​5.  Set up for sleep success: A busy weekend of cooking and family time can mean that quality sleep goes by the wayside, so tonight, make sure you settle in for a solid session. Read our tips for getting the best night’s sleep and use a few sleep strategies tonight.

Nuts to you! No, that’s not an insult. It’s a recommendation to add nuts to your diet for the sake of your health and longevity. Consistent evidence for the health benefits of nuts has been accumulating since the early 1990s. Frequent nut consumption has been linked to a reduced risk of major chronic diseases, including heart and blood vessel disorders and Type 2 diabetes. The newest and most convincing findings, reported last month in The New England Journal of Medicine, come from the Nurses’ Health Study and the Health Professionals Follow-Up Study, which together have followed nearly 119,000 women and men for decades. Both studies repeatedly recorded what the participants ate (among many other characteristics) and analyzed their diets in relation to the causes of death among the 27,429 people who died since the studies began. The more often nuts were consumed, the less likely participants were to die of cancer, heart disease and respiratory disease, and not because nut eaters succumbed to other diseases. Their death rate from any cause was lower during the years they were followed. (The nuts in question were pistachios, almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, peanuts and walnuts.) Those who ate nuts seven or more times a week were 20 percent less likely to die from 1980 to 2010; even among those who consumed nuts less often than once a week, the death rate was 11 percent lower than for those who did not eat them. I know what you’re thinking: Aren’t nuts fattening? Yes, an ounce of nuts has 160 to 200 calories, nearly 80 percent from fat. But in study after study, the more often people ate nuts, the leaner they tended to be. For example, in a Mediterranean study that tracked the effect of nut consumption on weight gain over the course of 28 months, frequent nut consumers gained less weight than those who never ate nuts, and were 43 percent less likely to become overweight or obese. How is that possible? First, nuts may be taking the place of other high-calorie snacks, like chips, cookies and candy. And nut eaters may be less likely to snack, period; the fat, fiber and protein in nuts suppresses hunger between meals. Second, the body may treat calories from nuts differently from those in other high-carbohydrate foods. Third, nut eaters may pursue a healthier lifestyle and burn more calories through exercise. Whatever the reasons, every study has indicated that nuts make an independent contribution to health and longevity, even after taking other factors into account. And not just tree nuts. The new study found that peanuts were also linked to a reduced death rate and lower risk of chronic disease. Peanuts are legumes that grow underground, but they share constituents with tree nuts that are believed to protect against a wide range of diseases. Botanically speaking, nuts are fruits, but most of the nuts we consume are the fruits’ seeds — able to produce a new plant when raw. Like the yolk of an egg, seeds must contain nutrients that support healthy tissues. Thus, all nuts are powerhouses of biologically active substances, most of which are known to protect and promote health. Penny M. Kris-Etherton, a professor of nutrition at Penn State who hasstudied the effects of nuts on heart disease, describes them as “complex plant foods that are not only rich sources of unsaturated fat but also contain several nonfat constituents,” including protein, fiber, plant sterols that can lower cholesterol, and micronutrients like copper and magnesium. Every one of these substances has been shown to ward off one disease or another. The fat content of nuts alone could account for their ability to support heart health. Nuts have less cholesterol-raising saturated fat than olive oil. On average, 62 percent of the fat in nuts is monounsaturated, the kind that supports healthy levels of protective HDL cholesterol and does not raise blood levels of harmful LDL cholesterol. Nuts contain omega-3 fatty acids that can lower triglycerides and blood pressure, slow the buildup of arterial plaque and prevent abnormal heart rhythms. Walnuts are especially rich sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids. Most nuts, and especially almonds, are good sources of vitamin E, an antioxidant. Joan Sabaté, a nutritionist at Loma Linda University who has studied the health effects of nuts among Seventh-day Adventists, lists folic acid, selenium, magnesium and several phytochemicals among the compounds in nuts that have antioxidant, anti-inflammatory or anticancer properties. The nurses’ study has linked tree nuts to a reduced risk of pancreatic cancer. A Taiwanese study of about 24,000 people found a 58 percent lower risk of colorectal cancer among women who ate peanuts, although a similar effect was not found among men. In both the nurses’ and health professionals’ studies, eating nuts more than five times a week was associated with a 25 percent to 30 percent lower risk of needing gallbladder surgery. ​ Nuts also contain dietary fiber, about a quarter of which is the type that reduces cholesterol and improves blood sugar and weight control. The nurses’ study and a study of about 64,000 women in Shanghai found strong evidence that frequent consumption of tree nuts, peanuts and peanut butter reduced the risk of developing Type 2 diabetes. Peanuts and especially pistachios are rich in resveratrol, which is being investigated for possible anti-aging effects. Pistachios are also rich in arginine, which gives rise to nitric oxide, a substance that improves blood flow and can help counter erectile dysfunction. Including a serving or two of nuts in your daily diet is not challenging. Dr. Kris-Etherton suggests using peanut butter as the protein source in a sandwich, and replacing a cookie snack with a one-ounce serving of mixed nuts. Nuts can also be added to hot or cold cereals, salads, stir fries and desserts.

Coconut water is probably the healthiest liquid that you can ever take in your entire life. It can give you much more than the health benefits that a commercially-produced thirst quencher can give. With the multitude of health benefits of coconut water, there is no reason why you should not start drinking it. Here are some of the health benefits of coconut water that you might want to take note of. 1. Coconut water can help you loose fat For weight conscious people, this one is one of the most important health benefits of coconut water. Because it is very low in fat, you can drink as much as you can without worrying about ingesting a lot of fattening agents, such as milk and the like. It can also help you feel full thus, decreasing your cravings for excessive foods. 2. Coconut water can help diabetics Coconut water is rich in a lot of nutrients that are required by diabetics to keep their blood sugar levels in control. 3. Coconut water can aid digestion It has more hydrating properties than the average tap water so drinking it can certainly help your digestion well. Thus, you’ll be able to absorb food nutrients better and have easier bowel time when you drink it. 4. Coconut water can help fight viruses Flu and herpes are some of the sicknesses caused by different kinds of viruses that attack the body. Coconut water has anti-viral and anti-fungal properties that can help you steer clear from these diseases and more! ​ 5. Coconut water can help revitalize your cells and boost your metabolism It contains less sodium and more potassium than the average energy or sports drink that’s why it is a highly recommendable substitute for these expensive and artificial products. You’ll instantly feel rejuvenated and refreshed after you’ve had a fill of this “miracle water.”

​1. ABC (Attitude, Belief and Consistency) 2. Mindset and Goal Setting 3. Lifestyle and Stress Reduction 4. WATER, WATER and More WATER 5. Nutrition (Eat CLEAN To Get LEAN) 6. Resistance Training 7. Metabolic Training #1. ABC (Attitude, Belief and Consistency) ATTITUDE! You MUST have the right attitude from the moment you start. Develop a success-orientated attitude and avoid negativity at all costs. ACCEPTANCE! A is also for ACCEPTANCE. In that you MUST ACCEPT the fact that fat loss is hard, because once you accept that it’s hard you will take it more serious and commit to your fat loss nutrition and training plan, which ultimately makes fat loss a lot easier. ACTION! A is also for ACTION. In that you MUST Take ACTION and apply what you know you need to do, because until you do it, it really doesn’t matter what you know. Apply these 7 action steps starting today and start seeing results real soon! BELIEF! You MUST believe that you will succeed and attain the beach body you want for the summer season of 2009. As the saying goes ‘You must believe it, if you want to achieve it.’ Develop the attitude and belief that this summer you are going to look your absolute best once you hit the beach and you’ll have the confidence to wear the bathing suit of your choosing. CONSISTENCY! You MUST be consistent with your training and nutrition. Summer seasonwill be here in approximately 12 weeks, which is enough time to make significant changes in your body, provided you are consistent with your training and nutrition from now onwards. There’s no room for major errors. Small mistakes will happen, but repeated mistakes or major slip-ups are not acceptable. Journal your fitness (nutrition, training, etc) so you can look back and see how consistent you are being with your training and nutrition. This is a very helpful tip. DO IT!!! #2. Mindset and Goal Setting Develop a more athletic based mindset. This is a mindset that focuses on bringing about physical performance improvements, which ultimately leads to improved physical appearance. Focus on getting stronger, faster and fitter (improving your conditioning levels) and you will get leaner and sexier. Set goals that are challenging but realistic at the same time. The goals you set must require you to work hard and maintain consistency during the run up to summer season. Make sure you write your goals down on paper and constantly look over them. Look at them daily and read them out allowed. Keep your goals fresh in your mind and you will achieve them. #3. Lifestyle and Stress Reduction As I like to say, you need to sculpt your life in order to sculpt your body. You don’t need training to become your life, but you MUST lead a lifestyle that is conducive to achieving the goals you want. Eliminate stress as much as possible. Avoid stressful situations, as well as avoiding negative events and people. Don’t stress the small stuff. STAY focused on what you want to achieve. #4. WATER, WATER and More WATER I shouldn’t have to tell you to DRINK YOUR WATER. You should know that already. Aim to drink at least 3 liters of water a day. Bring your own bottle of water with you to the gym, even if the gym has a water fountain. CARRY YOUR OWN! Water, green tea and herbal tea should be all you drink. Don’t drink any calories from soft drinks (sodas), fruit juices or milk. Lose the booze from now until summer time or at least cute back significantly on your intake. #5. Nutrition (Eat CLEAN To Get LEAN) You got to eat clean if you want to get lean. You DO NOT need to starve yourself however. Be SMART with your food choices. Here’s the basics: Eat lean proteins such as skinless chicken and turkey breast Eat omega 3 eggs and if eating cheese do so in very small amounts, with low-fat options. Eliminate or significantly reduce your intake of dairy. Eat your GREENS and lots of them. Go raw or lightly steam!!! Eat your fruits, but don’t overdo them. 2-3 servings a day MAX! Don’t fear the FAT. Choose healthy fats and consume them. Time your higher content carbohydrate meals around your workouts (pre or post workout) Use a quality fish oil supplementation and increase dosage over time. Plan your meals and snacks ahead of time. DO NOT DIET or Try STARVE Yourself!!! #6. Resistance Training Train using resistance training, such as free weights, bodyweight exercises, kettlebells and using medicine balls. Make sure you perform full body and or upper and lower body split routines, making sure you HIT all your bodies ‘Metabolic Hot Spots’. Your bodies metabolic hot spots are the sites on the body that have the most muscle mass and therefore greater metabolic expenditure is required to repair the muscle tissue of these sites. The 3 main metabolic hot spots are: 1. Chest 2. Back 3. Legs (lower body). Aim for a minimum of 3 resistance training sessions per week. #7. Metabolic Training Most important thing you want for summer is to be very lean. No doubt you want your stomach to be really tight and toned looking or ripped up if you’re a guy. Well that doesn’t mean you need to start doing lots of ab work. AB work will do nothing about abdominal fat loss. So CUT Back on the crunches and AB work, GET METABOLIC and your abs will get CUT UP!!! Getting metabolic means training anaerobically, not aerobically. It means training at higher intensity and for less duration, as well as training for improved conditioning. The BEST options for metabolic type work is supersets, tri-sets, circuit training, work capacity circuits, and interval training. I would suggest you use supersets and tri-sets as the method you use on your resistance training days and then on another day perform some type of circuit training using bodyweight and dumbbell or medicine ball exercises. If training more frequently add in a short and intense interval training session at the end of one of your resistance training days and dedicate another day solely to interval training, lasting anywhere from 20-40 minutes, based on conditioning levels.