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Try This to Burn More Fat While you Sleep

Burn calories by increasing your metabolic rate while sleeping or at rest!

We all know that we burn calories when we exercise, but did you know you can design your workouts to make your body more efficient at burning calories even after you exercise? And are you aware you can exercise for less time and burn more calories as compared to one of your typical workouts simply by changing how you exercise? Don’t exercise harder, exercise smarter to achieve greater benefits!

Here’s how. It’s called interval training and even the most de-conditioned person can reap the benefits. And the good news is, you can apply the interval training concept to all types of exercise, including walking, running, cycling in the great outdoors or even on cardio equipment at your local gym.

A group of Canadian researchers from Laval University performed trials on two groups. They compared regular endurance or aerobic conditioning to interval training and discovered the group who performed interval training burned twice as many calories in half the amount of time. They were also able to reduce their body fat many times more than the endurance group by increasing their resting metabolic rate (this is how many calories you burn while not exercising).

I recommend incorporating interval training 2-3 days per week and preferably alternating with resistance training (weight training) on the other days to improve your bone density and also boost your metabolism. It’s a winning combination!

Toni Julian, Health Advocate and Fitness Expert

It’s important to note that if you are new to exercise, be sure to have your physician give you the thumbs up before proceeding.

For Beginner Levels:

If you are mostly sedentary and are accustomed to walking 30 minutes, start slowly.

1. Start off with five minutes of gentle walking for your warm-up. (Rather than miles per hour I go by perceived exertion level where a 1 is you’re lounging on the sofa and 10 is you’re going all out and ready to lose your breakfast (we never want to hit a 10). You should be at around an exertion level of 4 and able to sing to your iTunes comfortably.

2. Speed up your walk to what feels like an exertion level of 8 for the next 60 seconds. Here you will feel shorter of breath and feel your heart beating stronger.

3. Slow down your walk now to a level 3 for 2 minutes. You will feel your heart rate begin to drop and your breathing will normalize. The more fit you become over time, the faster your heart rate will recover to this level.

4. Repeat steps 2 and 3 five more times.

5. Finish with another five minutes of level 4 perceived exertion.

For Advanced Levels

1. Five minute warm up at Level 4 of perceived exertion whether cycling, light jogging or other activity

2. Step it up to a perceived exertion level of 8 or 9 for the next 60 seconds

3. Slow down to a perceived exertion level of a 5 for the next 90 seconds

4. Repeat the above steps 2 and 3 five additional times

5. Cool down for five minutes at a perceived exertion level of 3.

Pat yourself vigorously on the back, do a happy feet dance and remember to replenish with a light snack of complex carbohydrate, lean protein (check out Toni’s high protein meal solutions) and plenty of pure water.

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Toni’s New *revive* Fitness: B1G1 Complimentary Month + BITE ME! e-book

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It would be a shame to go through your life without seeing the strength and beauty of what your body is capable.

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Get back that vitality you deserve in a fun, easy and supportive environment.  As a special gift and in the spirit of helping get your new year off to a positive start, health advocate, author and fitness expert Toni Julian is offering a one-time special B1G1 FREE in her new revive* fitness program.

VOTED BEST FITNESS PROGRAM IN SILVER CREEK VALLEY 2014

Toni and her team specialize in helping the 40-70’s women who frankly don’t much care for exercise, are tired of unutilized gym memberships and for which typical boot camps are too a little hard-core for their bodies. Toni provides the perfect balance of low-impact strength, core, flexibility and balance training to bring you up gradually with the added benefit of nutrition guidance. This doesn’t mean it’s easy, it’s challenging but at the right level customized to your needs. You’ll keep positively motivated and because the session is fun, the time goes by quickly.

Revive meets every Monday, Wednesday and Friday mornings from 8-9am in Silver Creek Valley (five minutes from 101 and Blossom Hill exit in San Jose).

*Buy one month and get the next month free. This is a limited time offer and extends to the first ten registrants only. Expires 1/30/2015. New customers only please.

Membership Level 3 Days/Week
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Membership Level 2 Days/Week
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Patti and Michelle Sexy Arms

As an added bonus, she is also offering her Special Edition e-book, BITE ME! Change Your Life One Bite at a Time with every membership so you can make sustainable lifestyle and nutrition changes. The right combination of healthy eating and exercise creates lasting results.

Think you have to get fit before joining? That’s like cleaning your house before the cleaning lady comes. Have a weakness or injury? Because this is designed for small groups, we have the ability to personalize it just for you and you will be comfortable knowing you’re amongst friends.

Please email questions to info@tonijulian.com or call/text 408-206-1405.

Want a healthy, beautiful body? Register here!

Membership Level 3 Days/Week
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Membership Level 2 Days/Week
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Guilt-Free, Gluten-Free Polenta Stuffing

Polenta Stuffing

Polenta Stuffing makes a deliciously healthy, gluten-free alternative to typical holiday side dishes.

NUTRITIONAL PROFILE: CAL-226/PRO-6/CARB-40/FAT-5/SAT-0/CHO-30/SOD-198/FIB-3

PERCENT CALORIES FROM PRO-10%/CARB-71%/FAT-19%

This festive dish from my book BITE ME!, with it’s complex flavors of orange rind, cranberries and a kick of Triple Sec, goes over well in my family–for those of us who must eat gluten-free and everyone else sitting around our holiday table. It’s made in two simple steps; making the cornbread, then incorporating it into the stuffing. If you have a lot on your plate (so to speak) prepping for a big holiday meal you can make the cornbread a day or two before and refrigerate. I recommend Golden Pheasant brand polenta and strongly advise you not to use regular cornmeal.

Indulge in this guilt-free polenta dish, paired with your favorite lean meat and a veggie for a completely balanced and satisfying meal!

Cornbread Ingredients:

3 Egg Whites

1/1/3 cup Nonfat Milk (or Rice Milk for dairy free)

2 cups Golden Pheasant Polenta

1 T Olive Oil

1 1/2 cup Oat Flour or Bob’s GF Flour

1 T Baking Powder

1/2 t Salt

2 T Agave Nectar or Honey

How to make it:

Mix flours, baking powder and salt in a bowl. Add egg whites, milk, oil and agave nectar and mix until blended. Add polenta and corn then mix thoroughly. Line a baking pan with parchment or mist with cooking spray. Place mixture into pan and bake at 325 degrees until cooked (about 20 minutes–this will vary depending upon your oven). TIP: The cornbread is cooked to perfection when it is slightly browned, cracked around the crust edges and will spring back slightly in the center. It is best to slightly overcook, than undercook, as this replaces the crunchy crouton you would typically use in a bread stuffing. Test with a toothpick in the center to be sure!

Polenta Stuffing Herbs

The aroma of freshly chopped parsley and thyme is divine!

Stuffing Ingredients:

1/3 c Walnuts

2 Stalks Celery, Chopped

1 Yellow Onion, Chopped

1 Grated Orange Rind

1/3 c Triple Sec

1 c Dried Cranberries

1 T Fresh Parsley, Chopped

2 t Fresh Thyme, Chopped

2 c Organic Chicken Stock

1 t Salt

Your final step:

Once the corn bread is cooked, break it into bite sized chunks. Spray frying pan with nonstick cooking spray, and fry yellow onion and celery until translucent. Place in a large bowl and add remaining dry ingredients. Gently fold in the corn bread chunks so they don’t break up. Place all the combined ingredients into a casserole dish. Combine chicken stock and triple sec and drizzle over stuffing. Bake at 350 degrees for 20 minutes in a covered dish. Enjoy!

Polenta Stuffing Bowl

Slightly toss all your ingredients after breaking your cornbread into chunks