The Almighty Super Set

Looking for a way to get more out of your workout in less time?
Supersets are an excellent way to tone your body and boost your training.

A superset involves alternating between two or more exercises until the prescribed number of sets is complete, with no rest between exercises.

This works because it targets more muscle groups in less time, thus making it a very efficient means of training. More muscle fibers are engaged and therefore more calories are burned.

You will feel it work right away. The added intensity from a superset increases the amount of blood flowing through the body parts being worked which in turn will help your muscles work more efficiently.

Here's a 20 minute workout you can try at home or at the office.
* Perform each superset 2x. Rest for 30 seconds between sets

A1 1 arm KB swing x20 each arm
A2 Twisting KB Side Passes x20 total
A3 Windmill x20 each side

B1 KB Tricep Back Scratchers x20
B2 Bicep curls in half squat position x20

C1 KB Forward Lunge x20
C2 Meet the Queen x20
C3 1 Leg Squat Press x20

Love your kettlebell.
Estella

Let it snow.

Ah, the first snowfall of the season. Summer may be far gone (7 months and 6 days away to be exact) but there's still tons of outdoor activities to do. Snowboarding, skiing, ice hockey, snowshoeing, making snowballs...yes, you heard me. That can be a workout in itself. I'm not talking about the small ones you throw in a snowball fight. Think big, like the bottom half of Frosty the snowman. The more snow you got, the better! Check this out: The Snowball Workout

The Best Stress Busting Foods

Bust out the food. Who ever said it was bad to eat when under stress? All is good as long as you choose the right foods. Over time, stress can be very damaging, causing an increased risk of high blood pressure, heart disease, and obesity. Here are some foods that will help calm you down, soothe the stress, and of course, satisfy your hunger.

Avocados
When the going gets tough, make guacamole. The thick, rich texture can satisfy your craving and reduce those frantic feelings.

Skim Milk
Not only does it help build and maintain bone density, the calcium in milk can reduce muscle spasms and soothe tension.

Oatmeal
Got a long day at the office ahead of you? Try eating some oatmeal. This carb is high in fiber and will take longer for your stomach to digest, which means your brain will be more relaxed and you're less likely to snap or go into a hissy fit.

Oranges
Have you been pulling all niters and missing out on your beauty sleep? Be sure to get your dose of vitamin C. Oranges are a proven immune system booster. by taking in at least 3,000 milligrams of vitamin C, this will leave you feeling less stressed, and will return your blood pressure and levels of cortisol (a stress hormone) back to normal faster.

Salmon
Stress hormones have an archenemy: omega-3 fatty acids. Aim to eat a 3oz serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna at least 2x/week. If you're not a fish eater, look for egg, yogourt, milk & soy products that are fortified with omega 3.

Spinach
Popeye was definitely onto something good. Not only is spinach high in iron, but its high magnesium content has great calming qualities. This mineral will help lower your stress levels, keeping your body in a state of relative ease. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. By eating 1 cup of spinach, this will constitute 40% of your daily value.

The Six Pack Figure 8 Move

Here is a move that is guaranteed to improve your co-ordination, firm the abs, arms, and shoulders. Aim for 50-100 reps.

Buy it NOW! The Kettlebell Boot Camp DVD

Freshly designed and ready to go. Here is my latest creation. I'm happy to announce the release of the highly anticipated Sgt Shanahan Kettlebell Boot Camp DVD!

This is 'the hottest new Hollywood workout that's guaranteed to burn fat and chisel long, lean sexy muscles.'

After my sneak peak of the dvd, I quickly learned that these 20 minute workouts are not to be underestimated. The Sgt makes every minute count. It's high paced, challenging, and will keep your muscles pumping. I couldn't believe it... I had an amazing full body workout that combined cardio, resistance, and core training, all in 20 minutes!

With my busy work schedule and late hours at the office, i found this to be a great multitasking workout that'll get results. You'll sweat, burn fat, and probably even feel sore the next day. I've been training with kettlebells but after just 3 of these workouts, i've started noticing greater definition in my arms and abs.

I'd highly recommend getting it.

From now until November 14, you can get the dvd at the Energy Flow Store for an Introductory price of $19.99 ($10 off original price)

www.energyflowstore.com

Halloween candy goodness

I love halloween. I never used to dress up nor did i ever get to experience trick or treating as a kid but ever since moving into a new neighbourhood, i've embraced the tradition a little more. Not so much the trick or treating part, but more so the dressing up and giving of candies.

This year my friends and I had fun scaring and giving candies to all the cute little kids. We gave kit kats, coffee crisps, reese peanut butter cups, along with some slightly healthier snacks like nature valley bars, oatmeal bars, & 100 calorie cadbury thins.

Having become an active, health conscious person, I rarely eat candies or chocolate. By staying committed to working out regularly and making healthy food choices whenever possible, this definitely makes it easier to indulge in a chocolate or two without straying too far from the plan. And that is beauty of it. As long as you're moving and staying active, you can afford to splurge a bit every now and then.