Wednesday, December 31, 2014

Final Workout of 2014!

As we end the 2014 year, and get ready to celebrate ...look back .... reflect .... ask yourself "did I go all out?"..... "Did I do what I wanted to do or accomplish?" 
Well whatever the answer is, guess what, it's a NEW YEAR! So make a plan.... Set a goal and STICK TO IT! Do whatever it takes... no matter what comes your way ... Keep moving Forward!

AF Happy 400's
4 exercises / 40 minutes / 400 reps

- Set up a timer to 2 minutes

- Perform each exercise for 2 minutes or 20 reps, Whichever comes first!
(you may do weighted pull ups, ring dips, box jumps and choose a decent weight for the Kettlebell Swings that WON'T sacrifice FORM!)

- If you complete 20 reps under 2 minutes, you can either keep going or use it as break until you move on to the next exercise

- KEEP MOVING!! You have 5 rounds that will total up to 40 minutes worth of time!
So choose wisely about your breaks because at the end your goal is to have completed 400 reps!

See in 2015! I'm ready for you......ARE YOU?


Coach Aragon

Sunday, December 14, 2014

5 Fruits easily available that improve your health!

There are tons of fruits out there! Many of which are only seasonal or just difficult to obtain. But here is the thing, we have fruits that are within our reach all year round, that can greatly improve our health by simply incorporating them into our daily nutrition. Here are 5 fruits that really pack a punch and should be a part of your day to day foods whether as a snack or even part of a meal.

#1-Wild Blueberries
·         What’s in it: high in fiber, manganese (important for bone development), Antioxidants, rich in anthocyanin
·         What are the Benefits:
o   Blueberries are a jam packed antioxidant Super Fruit! 
Pound per pound they contain more antioxidant volume than about 20 other different fruits 
o    A flavonoid in the blueberries called Anthocyanin, can help anti-aging
·         Where to find them:
o   Check your local Supermarket in the frozen fruit section
o   Doesn’t say “wild”? Check or feel the bag for small pea sized berries.

·         What’s in it: Thiamin, Folate, Potassium, Dietary Fiber, Vitamin C
·         What are the Benefits:
o   Scientifically proven to help fight a variety of cancers, which includes: skin, lung, breast, stomach and colon.
o   Oranges also help prevent Kidney Diseases, Lower Cholesterol, Boost Heart Health, Relieve Constipation, Regulate High Blood Pressure, and Alkalize the Body
o   BONUS – Orange PEEL: Save the orange peel, it helps to naturally beat gas, heartburn, vomiting and acidic eructation. Studies have also shown that orange peel can dissolve cholesterol and triglyceride.
·         Where to find them:
o   Check your local Supermarket in the fruit section

What’s in it: Fiber, Vitamin C, Potassium, Manganese, Vitamin B6
also Sucrose, fructose, and glucose (All Natural Sugars)
·         What are the Benefits:
o   Bananas are an instant source of energy! Studies have proven that just two bananas can provide enough energy to get you through a 90-minute High-intensity workout.
o   Bananas can help aid people that suffer from depression because of the tryptophan (a protein) that converts into serotonin in the body.
o   PMS? Bananas will help your control moods during PMS.
o   They are so powerful they can even help your body overcome or prevent: anemia, blood pressure, brain function, constipation, heartburn, morning sickness, hangovers, nerves, nervous system, and even ulcers. 
o   BONUS – Banana PEEL: Save the banana peel, it helps to fertilize plants, tenderize meat, and it can even polish leather and silver . Mosquito/insect bites/Rashes? Rub the inside of a banana peel to lower swelling and irritation.
·         Where to find them:
o   Check your local Supermarket in the fruit section

·         What’s in it: Dietary Fiber, Vitamin E (Alpha Tocopherol), Potassium, Copper, Vitamin C, Vitamin K
·         What are the Benefits:
o   Kiwis help you digest your meals with a protein-dissolving enzyme called actinidain.
o   Kiwi hair fibers helps bind and move toxins from your intestinal tract
o   Kiwi’s have a low glycemic index and are high in fiber which makes it a safe choice for diabetics.
o   They also provide protection against macular degeneration (vision loss).
o   High in Vitamin C content to boost up the body’s immune system
·         Where to find them:
o   Check your local Supermarket in the fruit section

(Yes, the Avocado is a fruit. It’s a single-seeded berry)
·         What’s in it: potassium, Vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.2’
·         What are the Benefits:
o   Avacados contain 35% more potassium than a banana
o   Studies have shown that avocados may help lower cholesterol and reduce the risk of diabetes, stroke, and coronary artery disease
o   Due to being so high in fiber, they have great benefits for weight loss and metabolic health
o   “Eating Avocados Can Lower Cholesterol and Triglyceride Levels”
o   The fats within the avocados help the absorption of nutrients from other plants
·         Where to find them:
o   Check your local Supermarket in the fruit section

Coach Aragon