Portion control. A concept we all have to master if we are going to maintain a healthy lifestyle. I have always been an advocate of measuring portions so that you can be aware of how your body reacts to certain foods. Nutrient timing is key to balancing your hormones, maintaining lean muscle mass and loss of body fat. I hear from my clients time and again that finding a good FAST breakfast option is a hurdle. We are all preparing multiple breakfasts for our spouses and children, we are planning the day, and most women either skip breakfast all together or opt for a grab and go piece of fruit. This is why I love the Measure Up Bowl. I pour in my dry oats to the 1/2 cup mark fill with hot water just to completely moisten the oats…then place a plate on top of the bowl for them to “cook” while I get the kids fed. I prefer my oats to have a firm texture and this works terrifically. Next I add a scoop of protein powder, a sprinkle of cinnamon and top it off with some dark berries. I must admit, many mornings I might eat right from my Measure Up Bowl in the carpool line. But at least I know I have perfect portions of carbs and protein and I’m ready for my workout!

The Classic Measure Up Bowl is great for measuring cereals, fruits, soups, pastas, rice, salads…Anything you eat of of a bowl. This bowl features 1/2, 1, 1-1/2 and 2 cups premeasured portions on the interior of the bow. It is microwave/dishwasher safe and neutral in color, fitting with most any dish set. A great product making my life just a little bit easier!

Adding one or two plyometric exercises to your workout can add a new dynamic and encourage growth to the muscle. Most bodybuilders are used to slow training in the weight room and after a while the body adapts making  shock methods a great way to stimulate further growth. Plyometrics stimulate the fast-twitch muscle fibers, which we know have the greatest potential for muscle growth. When done with consistency, explosive movements add a new degree of hardness to the muscle and help increase strength. I believe these little guys add some spice to the training schedule and make my programs more dynamic. Not to mention increasing your heart rate during your weight training session will increase your metabolism for a long time after completion and improve overall flexibility.

One of my favorite exercises is the bench hop-over. This exercise helps to build explosiveness in the legs, trains your core and works balance and coordination. Seems like a no-brainer, but they will leave you winded.

Place your hands on a bench, leaning forward with both legs off to the same side. Bending your knees slightly, propel yourself over the bench to the other side. Keep your arms straight during this motion and your shoulders directly over your wrists. Immediately after landing, hop back to the original side. Repeat 20- 30 times. It’s a great one for your workout diary.

The second exercise I enjoy putting in my programs is the weighted wall jump.  These are great because you will be using a weighted medicine ball.  You will stand near a wall and plant your feet securely before you begin to squat as low as you can with the ball at chest height, then jump up and extend the ball as high on the wall as your can. Do 3 sets of 12 and focus on jumping as high as you can each time. Superset this exercise with a walking lunge and you are one step closer to having the legs of your dreams!!

Weighted Balls are great to have for any sport specific training.  Simply replace your golf club, tennis racquet, volleyball or basketball with one of these and improve your agility and speed and strength in no time. I have the 4.4 lb and 7.7 lb balls available in my shop now!