DADNAMIC DUO CONTEST – Fathers DAY!
June is the month set aside to honor fathers. What better time and way
than now to do just that!
Participate in our DADNAMIC DUO Photo contest and win a free Fitness Assessment and Workout Pass for a week at your nearest Snap fitness club.
We have themed our DADNAMIC DUO photo contest around Fathers. (A manly
idea, for sure!). Photos can be of your father, your grandfather, you
(as a father).
CONTEST RULES
1 . Entry photos must be related to “fathers”.
2 . 1 photo per person.
3 . The photo which gets the maximum amount of likes wins the contest.
4. Caption your entries
5. Entries not allowed after 20th June 2013.
Send us your entries to dadnamicduo@gmail.com or Tweet #DadnamicDuo with a picture of you and your Dad and win a chance to get pampered with health and fitness one whole week!
HURRY UP! WHAT ARE YOU WAITING FOR!
Simple Spinach Omelet
PREP 6 mins
COOK 9 mins
READY IN 15 mins
Makes servings 1
Ingredients
- 2 eggs
- 1 cup torn baby spinach leaves
- 1 1/2 tablespoons grated Parmesan cheese
- 1/4 teaspoon onion powder
- 1/8 teaspoon ground nutmeg
- salt and pepper to taste
Directions
- In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.
- In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes. Reduce heat to low, and continue cooking 2 to 3 minutes, or to desired doneness.
Benefits Of Milk
Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. It is a great source of vitamins and nutrients, and it has several health benefits, such as:
1. Glowing Skin
Cleopatra took milk baths to help her skin stay soft, supple and glowing. You can do the same, or you can drink a few glasses of whole milk each day to get its benefits. Milk has several nutrients which help skin look its best. It has lactic acid which can act as an exfoliant and enzymes to help smooth skin. It also has amino-acids that help keep skin moisturized. Milk can help prevent damage from environmental toxins because it has antioxidants. However, if you have a sensitivity to milk or dairy products, milk can actually aggravate your skin.
2. Healthy Bones and Teeth
Milk is a great source of calcium, which is essential for healthy bones. Not only do young children need it while their bones are growing, but adults need it to keep their bones strong and to prevent osteoporosis. Milk is also great for strong teeth, and it helps prevent tooth decay and cavities. In order for the calcium to be absorbed by the body, vitamin D must be present. If you have a vitamin D deficiency, buy milk that is fortified with extra vitamin D to ensure that your body absorbs the calcium.
3. Muscles
Milk contains protein, which helps to rebuild muscles. Drink a glass of milk after you exercise to give your body what it needs to recover. It will help to keep soreness at bay while replenishing fluids that you lost during your workout.
4. Weight Loss
Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack. Add a glass to your dinner, or drink a glass while eating a piece of fruit.
5. Less Stress
Milk is a great way to de-stress at the end of the day. A glass of warm milk will help to relax tense muscles and soothe frayed nerves. Milk has also been proven to reduce symptoms of PMS and boost energy. The next time you are feeling frazzled, try drinking a glass of milk while you soak in a bubble bath.
6. Healthy Body
Milk has properties that lower high blood pressure and risk of strokes. It reduces the liver’s production of cholesterol, and it can act as an antacid. Vitamins A and B in milk can help build good eyesight. Milk has also been show to help lower risk of certain cancers.
There are several varieties of milk on the market, such as whole, 2%, low-fat and fat free. If you are concerned about the growth hormones used in milk, choose to go the organic route. With all of the types of milk available, you should be able to find something that fits your diet and nutritional needs.
Carbohydrate Intake and your Diet
Myth: Carbs are fattening. I should limit them when trying to lose weight.
Fact: Carbohydrates (carbs) are the body’s main source of fuel for energy. You don’t have to limit all carbs to lose weight.
There are two main types of carbs: Simple carbs (sugars) and Complex carbs (starches and fiber). Foods that are high in complex carbs—like fruits, veggies, and whole grains—provide a healthy supply of fiber, minerals, and vitamins. But simple carbs from cake, candy, cookies, and sugar-sweetened desserts and drinks (including alcohol) have many calories and few nutrients.
Government dietary guidelines advise eating plenty of unrefined grains, like brown rice and whole-wheat bread, cereal, and pasta. They also suggest that fruit and veggies should make up half of what is on your plate. The Resources section at the end of this fact sheet offers helpful links to these guidelines and the ChooseMyPlate website, which provides information, tips, and tools on healthy eating.
TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create a healthy eating plan that mixes carbs, fat, and protein:
Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.
Limit added sugars, cholesterol, salt (sodium), and saturated fat.
Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.
Five Spices For Weight Loss
Sprinkle these spices on your food for huge health benefits!
Losing weight can be a lot easier if you spice up your food. Add these top five fat-burning spices to your diet to ramp up weight loss!
Add Variety to Your Routine with Group Fitness Classes
Group fitness classes are a great way to break up your regular routine, try something new and get the physical and mental benefits of a good workout in a group setting. With the number of options that are out there – and the increasing number of class types and studios popping up all over the place, you really are only limited by the amount of time you have to commit to classes throughout the week.
There are three different types of classes you can find in most health clubs and gyms, as well as boutique studios:
- Cardiovascular Fitness: Spinning, Step, Kickboxing (BodyCombat, TurboKick, Tae Bo), Cardio Dance (Hip Hop, Body Jam, Zumba)
- Total Body Conditioning: Boot camp, Sculpting (BodyPump), TRX, Aqua, Barre
- Mind/Body Based: Yoga, Pilates, Tai Chi, Fusion Classes (PiYo, BodyFlow, Yogilates, etc.)
Here are a few tips to get you started, once you have committed to trying something new or adding a group class to your workout schedule:
As with any workout routine, always consult a physician prior to beginning a new fitness program.
Start slow and allow for recovery days – you don’t want to overdo it and end up injured as a result of overtraining.
Wear proper attire based on activity, and keep in mind that specific classes may require certain types of clothing (such as cycling shorts or fitted tanks).
Monitor your heart rate and perceived exertion throughout class, making sure that you’re pushing yourself hard enough to get the benefits, but not so hard that you end up burnt out halfway through class.
Bring water and a towel – many classes will get your heart pumping, which means you’re sweating. You’ll want to rehydrate throughout class, and if you’re like me, you’ll need a towel so you’re not swimming in a puddle of your own sweat.
Find something you like – and don’t be afraid to ask questions. I always love when people come up to me after class to ask questions or provide suggestions. The bottom line is, it’s your class – and a good instructor should want to give you the kind of class you deserve!
With summer now underway, studios are probably a little less packed than at the beginning of the year, meaning that now is a good time to try something new and maybe even get a good deal on class packages at specialized studios. The best thing you can do for your workout routine is mix things up a little bit … and group fitness classes are a great option to help you do just that.
Finally, and most importantly … HAVE FUN! That’s really what it’s all about – finding something you enjoy and people you’ll look forward to seeing each week.
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