Fitness | A 1-Week Cardio Workout Plan

This complete 1-week workout can be added to your strength-taining sessions or into a cardio routine:
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Image: PopSugar
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Mixed Berry Parfait

The fruits can be freshly cut or frozen and you can change it up each morning, but it tastes so goooooooood! 🙂

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Serves: 2

Ingredients:

1 cup strawberry or plain low-fat greek yogurt

3 tbsp cup oats

1/2 cup mixed berries

1 tsp. honey as sweetener (optional)

Pinch of cinnamon (optional)

Bits of dark chocolate (optional)

Directions:

  1. In a small cup mix oats, honey (optional).
  2. Just before serving, layer yogurt and berries. Sprinkle a pinch of cinnamon on top and add a few bits of dark chocolate (optional).

Enjoy! 🙂

The L in WALK stands for Love.

An excerpt from the address at Pennsylvania University:

The more we learned from nature, and built a kind of inner resilience to external circumstances, the more we fell into our natural state — which was to be loving. In our dominant paradigm, Hollywood has insidiously co-opted the word, but the love I’m talking about here is the kind of love that only knows one thing — to give with no strings attached. Purely. Selflessly.

Most of us believe that to give, we first need to have something to give. The trouble with that is, that when we are taking stock of what we have, we almost always make accounting errors. Oscar Wilde once quipped, “Now-a-days, people know the price of everything, but the value of nothing.” We have forgotten how to value things without a price tag. Hence, when we get to our most abundant gifts — like attention, insight, compassion — we confuse their worth because they’re, well, priceless.

On our walking pilgrimage, we noticed that those who had the least were most readily equipped to honor the priceless. In urban cities, the people we encountered began with an unspoken wariness: “Why are you doing this? What do you want from me?” In the countryside, on the other hand, villagers almost always met us with an open-hearted curiosity launching straight in with: “Hey buddy, you don’t look local. What’s your story?”

In the villages, your worth wasn’t assessed by your business card, professional network or your salary. That innate simplicity allowed them to love life and cherish all its connections.

Extremely poor villagers, who couldn’t even afford their own meals, would often borrowed food from their neighbors to feed us. When we tried to refuse, they would simply explain: “To us, the guest is God. This is our offering to the divine in you that connects us to each other.” Now, how could one refuse that? Street vendors often gifted us vegetables; in a very touching moment, an arm-less fruit-seller once insisted on giving us a slice of watermelon. Everyone, no matter how old, would be overjoyed to give us directions, even when they weren’t fully sure of them.  And I still remember the woman who generously gave us water when we were extremely thirsty — only to later discover that she had to walk 10 kilometers at 4AM to get that one bucket of water. These people knew how to give, not because they had a lot, but because they knew how to love life. They didn’t need any credit or assurance that you would ever return to pay them back. Rather, they just trusted in the pay-it-forward circle of giving.

When you come alive in this way, you’ll realize that true generosity does not start when you have some thing to give, but rather when there’s nothing in you that’s trying to take.

 

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The “Greener” Diet

You and I now live in a society where people want a “quick fix” to all their problems. Although, better results reap with time, there are certain effective ways to incorporate a “greener” diet while keeping it affordable, and practical.

Instead of jumping into a clean diet full time, I suggest you start off your first day with only focusing on getting the nutrients your body needs and minimize “junk” food- this will serve as a good start-off for the body to rid itself of accumulated toxins.

In the first week, start with greens and lemon tea in the mornings to kick off your body’s natural cleansing system and enhance your metabolism.

If you are looking for an intense cleansing session that you could follow during the holiday break and greet the New Year toxin free, here’s a recommended guide:

You would have to cut DOWN on the following:

  •   Dairy
  •   Wheat (yes, you read that right)
  •   Artificial sugar (I personally recommend cane sugar, or honey)
  •   Too much salt in food
  •   Processed foods
  •   Caffeinated beverages (except for unsweetened herbal tea or green tea- I love Chai teas or Chai Latte)
  •   Alcohol – all of it
  •   Supplementary vitamins (Does not include prescribed medications from your doctor)
  •   Be an honest judge for your own health

Here’s how your mornings could generally look like:

Breakfast:  Smoothie with Almond Milk (could be home-made) a spoon of protein powder, leafy greens (kale, celery, spinach, avocado, apple recommended) Beet root smoothies are also amazing!

Kiwi Detox

 

Daily Snack Ideas:  Raw vegetables (eg. baby carrots) + 1 cup organic green tea (with ginger or lemon if desired, I usually have Chamomile or Organic Green tea due to their reaping overall health benefits)

Salad idea (s).