Broccoli and Red Cabbage Slaw

Broccoli and Red Cabbage Slaw

You’ll need these ingredients: 

  • 1 (12oz) packages broccoli slaw mix (can be bought ready made in store)

  • 1 cup reduced sugar dried cranberries (ocean spray) 

  • 1/2 cup roasted and salted sunflower seeds

  • 1/2 a small head thinly sliced red cabbage

  • 1/4 cup organic red wine vinegar

  • 2 tablespoons organic, cold pressed olive oil

  • 2 tablespoons firmly packed Swerve or Truvia brown sugar replacement

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper


Wisk vinegar, oil, brown sugar, salt an pepper on bowl. Pour over the dry ingredients. 

After you make the red wine vinegar dressing and toss everything together-

Next, pop this broccoli and red cabbage in the refrigerator and let the magic happen!

I love having this slaw in the summertime as a great side dish. It’s also nice to take to a summer picnic.

My Tips

  • Part of what makes this recipe so simple is the incorporation of store-bought broccoli slaw mix. I love this stuff! If you don’t want to chop anything, you can exclude the red cabbage.

  • You can double the recipe for large crowds.

  • If you love crunch, you can add some additional nuts. Sliced toasted almonds or crushed pecans would be delicious and add a nice texture.


If you liked this recipe please share this email with someone else who may enjoy it as well! 

How To Add Years To Your Life

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5 Habits to Live a Longer, Healthier Life


It is not too late! Even if you haven't lived the best or healthiest life, you can still turn it around and add years to your life. Research has proven so.

Has stress taken a toll, fatigue set in, a weakened immune system or digestion becomes less balanced?

Well, don't throw the towel in just yet! You CAN make it better. You CAN make the changes to be healthier and turn these symptoms around. Let's break the cycle now. 

I am positive you have heard many of these before.  Sometimes it takes repetition for it to click. Sometimes you read something at just the right time. I hope that is today. 

1. Stop Smoking NOW! You can not keep smoking and expect to live a healthy life.  It is just not possible.  Aside from increasing your chances of cancer by a gazillion percent, it affects your digestion, increases free radicals in your body, breaks down your skin and tissues, organs and creates inflammation. 

2. Add in regular physical activity. You do not have to go out and join a CrossFit gym.  You do not have to run a marathon.  You just have to move on a regular basis. If you look at some of the longest living cultures, they are called blue zones (goggle it), they do not do strenuous amounts of exercise.  They just move regularly.   Walking, riding a bike leisurely, gardening, swimming etc. If you sit behind a desk all day, don't go home and sit on the couch the rest of the night. Try for 30 minutes, 4 times a week. 

3. Decrease Fast and Fried Food. Decrease Sweets. Decrease Sugary Sodas. You know this. Enough said.  
4. Increase fiber and vegetables. Increase water. 1/2 to 2/3 of your plate should be covered in veggies. Fiber and water are a natural way to push toxins out of the body. Instead of looking for the next "hot detox or cleanse" start at home with increasing your green or fibrous veggies and doubling your water intake.  This will do more for helping to heal you gut and remove inflammation than any magic detox can ever do. 

5. Reduce alcohol.  Every time we have a drink, our body has to detoxify the alcohol. You get the 'buzz" from alcohol because it is actually a slight poisoning of our system. I am not saying not to drink at all, I definitely enjoy a nice glass of wine or a margarita every once in awhile. BUT I am not consuming a drink or two a night because it is good "for my heart" NO!  Eating a well balanced diet, staying active, drinking water, getting good sleep and managing my stress is GOOD FOR MY HEART.

The research is there.  Incorporating these habits can add on 10+ years to your life.  That is 10 more years of travel, family and living a high quality life. I don't know about you, but I don't work this hard now, to spend my later life shuffling back and forth  between Dr. visits and taking 13 medications. 

10 Bodyweight Exercises You Can Do Anywhere

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Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility and strength without extra equipment. From legs and shoulders to chest and abs, I’ve covered every part of the body that can get stronger with body resistance alone.

1. Inchworm

Stand up tall with the legs straight, keeping the legs straight (but not locked!), slowly bend at the hips reaching toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps. I personally use these as my warmup before every workout.  

2. Mountain Climber

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg (as you see me doing in the above pic) Keeping the hands on the ground and core tight, jump ans switch legs. The left leg should now be extended behind the body with the right knee forward. 

3. Prone Walkout

Beginning on all fours with the core engaged, slowly walk your hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance.

4. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds (or however long it takes to turn those legs to jelly). 

5. Clock Lunge

Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

6. Superman

Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the lower back, hold for 2 counts and release. Repeat 15 times.  Cape optional.

7. Dynamic Prone Plank

Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

8. Shoulder Bridge with Leg Raise

Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up your spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

9. Sprinter Sit-Up

Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

10. L Seat

Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

 

THE BEST FOODS FOR GUT HEALTH

THE BEST FOODS FOR GUT HEALTH
 

When people ask how to lose their gut, I tell them one thing: Don’t lose it! Just make the bacteria in it healthier by eating more fermented foods and good bacteria. Then you’ll lose the weight—and live a happier and healthier life.

A healthy gut microbiome is essential not only to properly break down the foods you’re eating, but also for nutrient absorption and toxin elimination—meaning that when your gut flora is out of whack, serious problems can ensue. Among those problems are bloating, inflammation, various skin issues like acne—even diabetes, poor sleep, lower levels of happiness, and obesity are tied to the health state of your gut.

1. Apple Cider Vinegar
There’s good reason that ACV  is considered a wellness jack-of-all trades. It helps your body create HCL (hydrochloric acid), which is a beneficial belly acid that helps digest fats, carbohydrates, and protein. This aids in weight loss and it also helps to relieve acid reflux and irritable bowel syndrome because of all the beneficial probiotics and amino acids.
 

Try these ACV sips, an easy way to add to to your daily routine

2. Sauerkraut
Sauerkraut is a naturally fermented food that has the microorganisms Lactobacillus bacteria, which crowds out bad bacteria in the gut and allows the beneficial gut flora to flourish. This helps to lower irritable bowel syndrome symptoms like gas, bloating, and indigestion. Also, the sour taste in fermented foods are organic acids that help probiotics to really work their magic. 

3. Yogurt
Grass-fed, full-fat and plain (no sugar added, stay below 5g per serving) yogurt has a very high amount of beneficial probiotics. The types of probiotics in yogurt help to remove harmful fungus and bacteria. Beneficial probiotics repair gut and other irritable bowel syndrome symptoms. There are also beneficial enzymes that help improve digestion.
 

Try This Brand of Organic Grass Fed Yogurt

4. Sprouted Grains
The process involved in making sprouted grain bread products makes it easier for some people to digest rather than other traditional wheat products, which in turn makes it easier for nutrients to be absorbed into the body. Enzymes are released during the sprouting process, therefore breaking down proteins and carbohydrates. It’s also worth noting that many sprouted grain products are lower in carbohydrates.

5. Collagen
Collagen is one of the largest proteins in our body—in fact, it’s what holds our body together. Due to a standard American diet, as we age many people start to see their collagen production sharply decline (this is also what makes skin start to sag!). Getting collagen on a daily basis is essential for not only healing an inflamed gut, but it also slows down the aging process both inside our body and out.  Boost your collagen intake by adding some collagen protein to your morning coffee, soups, and/or smoothies.
 

This is a Brand of Collagen I Recommend

The Anti Aging Workout

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The one workout that can literally reverse aging...

Diet may impact weight loss greater, but don't take that as a cue to cut out your fitness routine altogether. To the contrary, more and more research to support the benefits of working out seems to emerge on a near-daily basis: From sleeping better, mood boosting and to ensuring your metabolism is humming along at the highest speed possible, the reasons for logging regular sweat sessions abound.
And now, we can effectively add time travel to this ever-growing list. While scientists and fitness pros alike have told us for years that exercising regularly can keep us young, new research zeroes in on the exact workout that delivers on this promise most effectively—in fact, the mayo Clinic says that this particular fitness regimen can "reverse the aging process" altogether. Keep reading to find out exactly how you should be working out for eternal youth.

High Intensity Interval training (HIIT) is officially the Mediterranean Diet of working out—it can seriously do no wrong. These bursts of aerobic exercises are quick, convenient and keep your metabolism churning long after you completed your workout, which effectively means you're burning fat with minimal effort. And now, scientists can confirm that this workout strategy can also reverse the clock.

According to scientists at the Mayo Clinic, new research demonstrates that HIIT can reverse some aspects of aging on a cellular level: The aerobic activity essentially enhances the way our cells produce protein—and since diminished protein synthesis is one of the most adverse signs of aging, this is quite notable.

“We encourage everyone to exercise regularly, but the take-home message for aging adults that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits," says K. Sreekumaran Nair, an endocrinologist who helped lead the study.

But the study found that the benefits of HIIT hardly stop there: Participants also improved their cardiorespiratory health, muscle mass, and insulin sensitivity, as well as the gene expression of their muscles. Another key takeaway from the scientists is that in order to significantly improve muscle tone, it's a good idea to add resistance training into your routine as well.

Why It Is Important To Train Your Glutes

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Contrary to popular belief, having shapely glutes isn’t all about appearance or vanity. Having a strong rear-end not only helps improve posture and athletic performance, and reduce knee and back pain, it can significantly enhance injury prevention as well. Here’s what you need to know about strengthening this essential group.

The posterior musculature of the hip is comprised of three gluteal muscles, commonly known as the glutes, and each one has specific roles so it’s important to target each one.

The primary function of the gluteus maximus is hip extension and it controls the movement for cycling, hopping, jumping, squatting and climbing stairs. The gluteus medius and minimus work together and separately as hip abductors, which means they control the movement of lifting the leg to the side and partial control of hip rotation. These muscles are important to strengthen for walking, ice skating, plyometrics and running.

Because the quadriceps muscle group can often overpower the glutes, you want to make sure the glutes are getting the workout they deserve.

Glute strengthening exercises include: Hip bridges, deadlifts, clam shells, kettlebell swings and lunges.

What Is Your Fit Age?

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Exercise won’t just help keep you slim, it’s also an important step to fighting the effect of ageing and improving your mental and physical being.  Working out regularly has multiple health benefits at any age but becomes increasingly important as we get older.
But just how ‘fit’ should we be at our age?  While press-ups and burpees are important, the list proves that it takes more than just cardio to be defined as 'fit'...

In your 20s you should be able to...
Run 5km in 30 minutes
Do 20 burpees in a row
Hold a full plank for one minute

In your 30s you should be able to...
Run a mile in less than 9 minutes
Hold a plank for 45 seconds
Deadlift more than 50 percent of your bodyweight

In your 40s you should be able to...
Sprint for 60 seconds without stopping
Do 10 press-ups without stopping
Touch your toes comfortably with straight legs

In your 50s you should be able to...
Run at a moderate pace for 60 seconds without stopping
Do five burpees without stopping
Lower yourself into a cross-legged position on the floor without using your hands, and then return to standing

In your 60s you should be able to...
Regularly take more than 10,000 steps in a day
Do 12 bodyweight squats without stopping
Touch your fingertips with one hand over your shoulder and the other behind your back

In your 70s you should be able to...
Walk a mile in less than 16 minutes
Climb a flight of stairs with 10 steps in under 30 seconds comfortably
Rise to stand from a chair without using your hands or arms, and repeat at least 12 times in 30 seconds

So, are you fit for your age? Let CWFitness help you along your fitness journey.  Schedule your consult today to get a customized program to meet you where you are and where you wan to go!

Are You In A Rut?!

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How Do You Know You May Be Stuck In A Rut?
1. You no longer show up for your workouts eager to go and may find reasons to now show up at all.
2. You are not seeing results.
3. You seem bored with the workouts and just go through the motions on autopilot.
4. You feel burned out with your workouts.

In order to progress and stay engaged in your workouts, variety is the spice of life. Try new activities, sports and classes. Change your mindset and BUST THROUGH THE RUT! Get out of your comfort zone. If there is something you have been wanting to try, give it a try and don't be afraid of failing. Take what you learn and try the next thing on your list.

Life is too short to be bored.

A Starting Guide To Interval Training

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Is cardio not for you? Are you not a fan of yoga? If so, it’s time for you to enter the wonderful world of interval and weight training.

As someone who has never really enjoyed running, discovering the weight room has been life changing in my day to day fitness life. With that being said, I also know first hand how daunting weights can seem at first. So, here are a few tips on how to make interval training, bootcamp, and weight lifting seem less intimidating, and how to make your own transition into the weight room easier.

Interval training is all about your own body. Listen to your muscles and know what is too little or too much weight. If you are not challenging your body, you will not get results you desire. However, if you try to use too much weight you will either fall into bad habits that prohibit you from doing an exercise correctly, or you will hurt yourself. An accurate amount of weight should challenge your muscles. This means your body could be shaking and struggling, but you are still able to accurately complete a movement. You should be sore after interval training! This means you pushed and challenged your body.

Lifting weights builds confidence. The same way runners feel a high from beating a personal record time, there is no greater feeling than hitting a new max on weights. However, building weight takes time. It is better to start with a lower amount of weight for a new exercise, master the movement, and then start building weight. When you do this, it will make hitting a new max so much more rewarding.

Starting fresh in the weight room can be not only intimidating, but also confusing. Exercises and movements tend to have odd names, and movements may feel uncomfortable at first. If you are taking a class, it is so important to ask the trainer or instructor for guidance if you think you are doing something wrong. Trainers want to help you succeed, and they can provide great tips to ensure you are getting the most out of your workout.

As I said before, lifting weights builds confidence. In addition to this, dressing for your workout is beneficial in how you feel while working out. If you are looking for a place to start in fitness clothing, I am a huge fan of Athleta’s “Up For Anything” line. The leggings are super comfortable and are great for different movements during a workout. Finding clothes that make you feel comfortable and confident during a workout while also providing versatility for your movements is important.

After a weight training session, stretching is crucial! Stretching helps reduce muscle fatigue from a good workout. Your body produces lactic acid which is what makes your muscles sore for hours or days after a workout. Stretching will help to eliminate the lactic acid and put you back in the weight room faster.

Anyone who is looking for a challenging workout where you can both see and feel your results should definitely take up interval training. Weight training not only builds confidence, but also requires discipline and practice. You can build a great workout out of lifting weights, or it can be the perfect addition to cardio or yoga. The benefits from lifting weights and interval training can transfer over to any other type of exercise, and that is what makes interval so great.

 

Author: CWFitness Intern, Heather Gregory

The Great Debate! Muscle Vs Fat

It’s one of those common fitness misconceptions you hear all the time when it comes to weight loss and working out: “Muscle weighs more than fat.” Bad news. It’s not true. A pound is a pound — both a pound of muscle and a pound of fat weigh the same. The good news? One takes up significantly less space.

Think of it this way: If you have a pound of feathers and a pound of gold, both will weigh the same. But the pound of feathers will take up more space on the scale, right? That’s kind of how muscle and fat compare inside your body.

Muscle, by design, is denser and more fibrous in nature, as it serves to help support and move your entire body. Since dense muscle tissue takes up less space than fat, it’s possible you may weigh the same (or even more) yet appear slimmer than another person with the same weight and a similar height and frame because of the difference in your body composition.

Another bonus to adding more muscle to your frame? Not only will your body be stronger, more compact and tighter, but regular resistance training can help prevent muscle loss that often occurs while losing weight with calorie restriction. And, muscle tissue is slightly more metabolically active than fat. (It’s been estimated that you can burn anywhere between an extra 10-15 calories per pound of muscle per day.) Every little bit counts!  Last but not least......DON'T BE A SLAVE TO THE SCALE!!!!!


Is your goal in 2019 is to learn healthier habits, start exercising but you have no idea how, earn how much and what you are supposed to be eating for your body or if you have hit a plateau and you are not sure why or how to break through? 

If you answered yes to any of these, I can gladly help. You can schedule a one hour consultation with me and I can help you create a exercise plan, calculate your calories and macros, offer tools and tips to improve digestions, remove bloating, increase metabolism, improve insulin sensitivity or any other health and wellness question or goal you have.

15 Minute At Home Body-Weight Workout

No time for a full workout today?

No Problem! Do this, all body weight, total body 15 minute workout to rev your metabolism, build strength and power!

Here's how it works:

Set your timer for 20 seconds of work followed by a 10 second rest period, 8 sets. This equals one round. To be effective, do B C D as fast as you can holding proper form.

Four exercises, A B C D, you will repeat the exercises twice per round. Take a 1 minute rest between rounds. Complete 3 Rounds.

A. PLANK
Get into push-up position, hands on the ground, directly under the shoulders, shoulders pulled down and back, abs and glutes engaged, hips tucked under, legs together and fully extended, body in a straight line from head to toe.
Hold for 20 seconds.
Rest for 10 seconds.

B. GLUTE BRIDGES
Lie on your back, arms resting at your sides, knees bent, feet flat on the floor about a foot away from butt.
Pushing through heels to activate hamstrings, lift hips and back off the ground so you're resting on just shoulders.
Hold for 1 second pause at the top
Can add weight to hips for increased intensity
Work for 20 seconds
Rest for 10 seconds

C. INCHWORMS
Stand with feet shoulder-width apart.
Bend at the waist and place hands on the ground.
Without moving legs, slowly walk your hands out in front of you until you're in plank position.
Perform a push-up.
Walk hands back in and come back to standing.
Work for 20 seconds
Rest for 10 seconds

D. SQUATS
Stand with feet slightly wider than shoulder-width apart, toes angled outward.
Keeping chest tall, bend and push knees outward as you sit back into your heels, until your thighs are parallel to the ground.
Push through heels, and use legs and glutes to come back to standing.
Can add weight for increased intensity
Work for 20 seconds
Rest for 10 Seconds
Start back with A