Archive for February, 2015

Shawn Kosanke- Success Story

Posted: February 27, 2015 in Uncategorized

Monday Motivation

Posted: February 23, 2015 in Uncategorized

Sweet Potatoes- Sweet potatoes have the highest levels of potassium in common foods. One sweet potato packs a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs.

Tomato Paste- Fresh tomatoes are great, but tomato paste and puree are better sources of potassium. One quarter cup of tomato paste delivers 664 mg of this vital mineral, while one half cup of puree comes in at 549 mg. Message being: make your own spaghetti sauce!

Beat Greens- If you’ve ever bought fresh beets and tossed the greens in the garbage, time to change your ways. Those cooked, slightly bitter greens deserve a place at the table in part because they pack a whopping 644 mg of potassium per half cup.

Beans- White beans lead the pack when it comes to potassium, with half a cup delivering nearly 600 mg, but kidney and lima beans, as well as lentils and split peas, are all respectable sources

Yogurt- Eight ounces of plain old non-fat yogurt contains 579 mg of potassium, so yogurt and a banana are a great way to get your day started!

Prunes- Prune juice is no joke when it comes to potassium, delivering 530 mg per 3/4 cup; half a cup of stewed prunes have nearly 400 mg. While you know prunes are good for regularity, you may not know that eating more of these dried plums can help keep your bones strong too. In one study, women who ate 10 prunes a day had significantly higher bone density than women who ate dried apples.

Carrot Juice- There are over 500 mg in a ¾ cup of carrot juice! For all you juicers, and smoothie drinkers, this is a great way to consume a large amount of potassium!

Soy Beans- Unprocessed soy products (think edamame, not soy powder) are a great source of protein and can also fight inflammation in the body. Bonus: half a cup of cooked soybeans have nearly 500 mg of potassium.

Winter Squash Winter squash like spaghetti squash are a dieter’s dream: it has less than 50 calories per serving, yet contains plenty of vitamin A and filling fiber. But winter squash is also a great source of potassium, with 448 mg per half cup

Bananas- Everyone thinks of bananas when they think of high-potassium foods, and one medium fruit does pack more than 400 mg of this heart-healthy mineral. But bananas are also the ultimate hunger buster, packed with Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism

Daily Inspiration

Posted: February 17, 2015 in Uncategorized

Nobody can go back and start a

Drink That Water!!

Posted: February 17, 2015 in Uncategorized

10 Benefits of Drinking Water

4 Benefits of Warming Up

Posted: February 3, 2015 in Uncategorized

Today I want to discuss the importance of warming up! Warm ups are highly underrated and are unfortunately overlooked by many people. My belief is the warm is the single most important part of the workout if you want to maximize your muscle function and get the most out of your workout! Let’s take a look at some specific benefits that a warm up give you.


  1. Injury Prevention

A good warm up will increase blood flow to all of the major muscle groups which in turn improves the flexibility and elasticity in the muscles. Muscle elasticity is what prevents injuries related to strains, tears, and sprains.

  1. Shift your focus to exercise

Warm up exercises are also important as a form of mental preparation. Your mind can ease into the workout. This is especially helpful if you engage in strenuous forms of exercise such as hiking or cycling a steep hill, lifting heavy weights or taking an advanced aerobics class. Your body experiences a great deal of stress during these types of activities, so an adequate warm up and mental preparation increase your chances of enduring and benefiting from the hardest part of your exercise regimen.

  1. Improve Muscle Function

You might find it hard to perform some moves in a dance or yoga class, or in a workout video you have been trying out at home. This could be due to muscle control, and getting your body to do what your mind tells it to do. When your muscles aren’t warmed up, they’re rusty and therefore cannot perform the tasks you are telling them to easily. This is yet another huge benefit of warming up before any physical activity. Whether you play sports, run hurdles, or just want to be able to traverse the playground with your children better, muscle control is important

  1. Fatigue Prevention

Your muscles will get you through a workout whether you warm up or not, but you probably won’t get as far, run as fast or be able to push through that intense workout as easily if you aren’t warming up before your workout. Indeed, you can get through a longer, more intense workout without feeling the pain if you get your body ready for it.