LADY SPARTACUS AB WORKOUT

LADY SPARTACUS AB WORKOUT - Estella " Lady Spartacus" Hom is at it again, this time with the Spartacus Ab and Core Workout. See this workout and more in the upcoming Spartacus 2.0 Workout Program coming soon.



LADY SPARTACUS AB WORKOUT


I've been receiving several requests for more bodyweight workouts, so here is a simple fat burning ab workout that you can do using only your bodyweight. No equipment necessary and it can be done anywhere!

Based on the Spartacus Workout Challenge from Funk Roberts and Men’s Health Fitness Magazine, this exercise protocol is comprised of 10 different exercises, done for 3 rounds. Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds of the same circuit or do what I sometimes do - combine it with a round or two of kettlebell moves.
Get your FREE Funk Roberts 4 Week Spartacus Workout at http://www.spartacusworkout.com/



Watch for the next Lady Spartacus workout: An intense full body workout with kettlebells


LADY SPARTACUS AB WORKOUT


1. FROG MOUNTAIN CLIMBERS

2. LEG RAISES

3. KNEE IN/OUTS

4. SPEED SKATERS

5. SIDE PLANK ELBOW/ KNEE CRUNCH - 30 SECONDS PER LEG

6. SQUAT ALTERNATE SIDE PUNCHES

7. RUN AND HIT THE DECKS

8. ALT FRONT SIDE AND BACK KICKS

9. PLANK WITH ARM AND LEG EXTENSION

10. ONE LEG HEALTH LIFTS

LADY SPARTACUS WORKOUT - ESTELLA HOM

LADY SPARTACUS WORKOUT VIDEO

Note from Estella "Lady Spartacus" Hom - Kettlebell Fat Loss Expert

To all the Lady Warriors on the Funk Roberts 4 Week Spartacus Workout Challenge: Here is a high intensity interval training workout designed to burn the fat, work your entire body and tighten up any trouble spots. Based on the Spartacus Workout, this exercise protocol is comprised of 10 different exercises, done for 3 rounds.

Perform each move for 60 seconds, as fast as you can with good form, followed by 15 seconds of rest. After the set, take a 2 minute break and go for 2 more rounds.

All you need is 1 kettlebell. You will feel the effects of this workout in your arms, abs, glutes, and legs the next day ;-)

Get the FULL WORKOUT  with descriptions and your FREE Funk Roberts 4 Week Spartacus Workout Program  at http://www.spartacusworkout.com/

If you haven't signed up already, go get your FREE Funk Roberts 4 Week Spartacus Workout at http://www.spartacusworkout.com/

Using The Kettlebell For Rehab - Video

ESTELLA KILLER KETTLEBELL WORKOUT #1

Properly implemented, the kettlebell can be a tremendous rehab tool.

Female Kettlebell Expert Estella Hom used Kettlebells during her collarbone rehab.
Kettlebell workout of the day. Building functional strength and working the entire body with a series of compound movements involving single and double kettlebell swings, windmills, overhead squats, presses, and rows, topped off with a set of weighted pistols.


This was filmed exactly one year after I fractured my collarbone in a cycling accident. Serving as a reminder that setbacks create challenges to be overcome and opportunities to become better

GET YOUR COPY OF ESTELLA'S BEST SELLING

KETTLEBELL WORKOUT FOR WOMEN

GET YOURS HERE

Here's what The KettleBell Workout for Women will do for You:

• Lose that 'Ab Muffin Top' to reveal flat, sexy abs

• Melt the fat off your body in record time so you can fit into your sexy wardrobe faster

• Tones muscles FAST - especially on thighs, butt and stomach with a lot less cellulite!

• Sculpt long, lean legs and sexy calf muscles

• Firm and tighten saggy arms

• Develop a strong back and shoulders

• Re-size your hips and thighs

• Lift your chest and buns

CLICK HERE TO GET YOUR COPY

RESISTANCE BAND WORKOUT FOR WOMEN

RESISTANCE BAND WORKOUT FOR WOMEN

Skipping OR Jumping Jacks 60 seconds
Standing Shoulder Overhead Press 30 seconds
Squats 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Chest Press - 30 seconds
Standing Row - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Standing Biceps Curls - 30 seconds
Triceps Extensions - 30 seconds
Skipping OR Jumping Jacks 60 seconds
Russian Twists 30 seconds

Detox to Optimize Athletic Performance

Detox to Optimize Athletic
Performance
by Estella Hom

As an athlete, it is important to be at your best and to always be able to perform optimally. To do so requires one to be both mentally and physically fit. Your body is a machine, much like a car.

It requires regular maintenance and is powered by the fuel you give it. If you cut corners and feed it inferior grade fuel, performance will suffer. If you give it the best, premium grade fuel, you will have optimized the chances of high performance.

Having said that, by cutting out all the junk, processed foods, refined sugars, and replacing it with natural foods and healthy fats, you will see a difference.

It has been said that by purging your body of toxins, you will in turn revitalize your mind, keep energy levels high, and body fat down.

In an attempt to optimize my performance and to gain an extra edge, over the last 3 days I decided to go on a Fruit Detox program. Any extra weight and toxins I have is going to hold me back so it must go!

I’m not an endorser on popping pills to achieve end results, and much prefer to do my cleansing through natural foods, which is one of the main reasons why I decided to try Jay Robb’s 3 Day Fruit Flush Detox.

It claims that one can lose as much as 9lbs while on this program, no workouts necessary. Okay, I didn’t quite lose THAT much, but I did come close and couldn’t resist fitting in a couple of kettlebell workouts in between.


After having tried it, I was really surprised that it didn’t leave me hungry all the time and I still had more than enough energy for my workouts. However, I did crave food – especially on Day 1, where I was just consuming whey protein all day.

Other than that, I like how this detox is very natural in the sense that you’re always consuming fruits/protein. The richest food I ever consumed was avocados.

The program was especially easy to follow and keep to since I was swamped with deadlines at work and pretty much tied to my computer all day. I packed all my fruits the night before to save on time.

As for results, I lost 5lbs on the first day alone! Then for the remainder of the time I lost another pound, making it a total of 6lbs by the end of the detox.

Not too shabby at all. I felt cleaner, my abs were flatter, I was revved and ready to go!
I feel great and would definitely do it again. The fact that it’s only for 3 days, I think anyone can do it.

Bottom line: Doing a detox for 3 days is a great way to lose a few quick pounds but not a quick fix solution for weight loss. For the long term, I suggest adopting healthy eating habits that include a good balance of fresh fruits and vegetables, lean proteins, and fats. If you’re in, you’re in all the way!



About Estella
Hi, my name’s Estella Hom. I’m a graphic designer, athlete, and kettlebell fat loss expert and Funk Roberts Bootcamp Trainer. Design and fitness are my two passions.

After 4 years of crunching designs in front of a computer, all niters, and very poor eating habits, I earned my Bachelor of Design Degree from York University/Sheridan College and was fat. All of which changed when I began working out, training with kettlebells and embracing a healthier lifestyle.

The fat literally melted off my body and I underwent a complete transformation. I lost 45lbs, 21″ off my body, am down 7 dress sizes, and feel better than ever! I still design away on my computer but live a much more athletic and balanced lifestyle.

Here, I will share with you tips and secrets to winning the war against body fat, getting more out of your busy life, and achieving your personal best.

Failure is not an option. Do what you got to do.

RISE ABOVE THE PLATEAU

5 TIPS TO RISE ABOVE THE PLATEAU by Estella Hom

Kettlebell training is an incredible way to burn fat, build lean muscle, and increase your overall strength and fitness levels. Studies have shown that 20 minutes of kettlebell training will burn more fat and calories than 1 hour of steady cardio.

Through personal experience and that of others I’ve worked with, it is a proven way to help you get you the body you want, and fast!

But what do you do when you stop seeing results? I’m sure we’ve all had a point where the dreaded plateau strikes. I have received numerous emails asking for advice on this, so here goes:

Workout plateaus often occur when your body has gotten used to the workouts and is ready for something more challenging and engaging. The key is to make sure you are not doing the same thing every time you’re working out. What got you to your current state will not necessarily work to progress you further.

When you first began kettlebell training, your body was thinking: ‘ok, how can we make this easier?’ Once it adapts and becomes efficient at performing all the moves and workouts, it no longer has a need to work as hard. Having said that, if your body is constantly being challenged, it will be forced to adapt, and therefore bring you to new levels of fitness. Here are my top 5 tips on breaking out of it:

1. Take an active break - Not seeing results can also be a sign that you’ve been working out too much for your body to take in the benefits of your workouts. By taking a week off working out, this will allow your body to rejuvenate and come back stronger once you’re back at it.

2. Switch it up - Try varying your kettlebell workouts by doings things like adding more reps, decreasing the rest time between sets, different moves, and/or adding a new activity/sport to your workout schedule. If you haven’t noticed already, you’ll be surprised at how well the benefits of kettlebell training transfers over to sports, martial arts, and everyday life activities.

3. Vary the intensity - This is a good way of challenging yourself. Try varying the intensity of your workouts each day, whether it be low, medium, or high intensity. Interval training within a workout session is also beneficial. For example if you’re cycling, try alternating between high intensity for 8 seconds and moderate intensity for 12 seconds for 20 minutes. I find this works well if you really want to work up a sweat but are short on time.

4. Food is fuel - Make sure you are eating enough to power yourself through your workouts. Eat 5 small healthy meals a day, every 3 hours along with 1-2L of water/day. This will help rev your metabolism and keep energy levels up. Each meal should consist of a healthy carb (ie: oatmeal, sweet potato, fruits, vegetables) and lean protein (ie: yogourt, cottage cheese, chicken, eggs, turkey, tofu, whey protein).

5. Get your sleep - Make sure you’re getting enough sleep, as this will allow your body to rest and muscles to recover from your last workout and recharge/energize for the next.

Follow these tips and you’ll be sure to progress your training further.

For kettlebell workout ebooks, check out:http://www.kettlebellpros.com/

Keep on training,

Estella Hom - “Failure is not an option. Do what you got to do”

Estella Hom, is a Kettlebell Fat Loss Expert, athlete and a graphic designer. She is also a trainer at the Funk Roberts Fitness Boot Camp.

Design and fitness are her two passions. After 4 years of crunching designs in front of a computer, all niters, and very poor eating habits, she earned her Bachelor of Design Degree from York University/Sheridan College and was fat.

All of which changed when she began working out, training with kettlebells and embracing a healthier lifestyle. The fat literally melted off her body and she underwent a complete transformation. She lost 45lbs, 21″ off my body, am down 7 dress sizes, and feel better than ever! She still designs away on her computer but lives a much more athletic and balanced lifestyle.

Check Out Stella amazing transformation story at http://funkroberts.blogspot.com/2007/10/estellas-amazing-body-transformation.html

STELL & FUNK'S FAT ATTACK

Sgt Shanahan's Boot Camp lives on through Estella "Kettle Bell Pro" Hom and Funk Roberts. Last Saturday the trainees came out in droves to indulge in crazy core exercises and kettle bell killers.

Join us this Saturday June 28th at 9:45AM.

Boot Camp workouts take place at Woodbine Beach Park, located across from Pantry Park, between the Donald D Summerville Swimming pool and tennis courts.

ENLIST TODAY!

Sgt Shanahan's Boot Camp

Funk Roberts and Estella Hom

funkroberts@gmail.com

me@estellahom.com

KETTLEBELL TRAINING FOR BEACH VOLLEYBALL

Kettlebell Training for Beach Volleyball

Mark Heese and Ahren Cadieux, Olympic Hopefuls

As an ex-Professional Beach Volleyball player, I wish that I had the knowledge of the different training programs and tools that consists today. There is one training tool that I feel is dramatically underutilized in the world of beach volleyball – the Kettlebell.

Kettlebells are effective in training for athletic performance development. The Kettlebell is great addition to the athletes training a number of reasons.

First of all, there are a wide variety of drills that can be performed with them. Secondly, they are inexpensive and take up very little space. And lastly, you don’t need to be in a facility to train. In the case of beach volleyball, you can train with them right on the beach. And what better place to do your training? Athletes will get better transfer of training if they practice on the surface that they play on.


One of the specific exercises that I suggest for beach volleyball athletes is the Kettlebell swing. This basic ballistic drill allows the athlete to develop better ability to effectively generate and absorb kinetic energy through the body’s most powerful engine (the hips) in one single motion.


Another advantage of the swing is that it helps prepare the athlete for the more advanced Kettlebell power exercises, such as: cleans, jerks and snatches. All of which are excellent, because they not only train the hips, but also the: shoulder complex, rotator cuff (more specifically the external rotators, teres minor and infraspinatus) which is so often neglected in athletic training programs.

Beach volleyball players professional, amateur and recreational should all add the Kettlebell workout into the full volleyball training regimen

Funk Roberts
Excerpts taken from friend, Alex Franco, of Brazil

Sgt Shanahan has put together amazing Kettlebell eBooks, DVD’s and workouts for men and women. His eBook is a great way to help you start to incorporate the Kettlebells into your workout.

ORDER YOUR COPY TODAY

TONE ABS AND ARMS WITH KETTLEBELL RIBBON SWING

The kettlebell is my favourite workout tool to shed fat and strengthen my muscles. Kettlebell expert Estella Hom from http://www.kettlebellpros.com/ , demonstrates a great move to tighten the abs and tone the arms.

"After having my daughter. Estella and her KettleBell expertise got me back into great shape in less than 2 months!" Tanya Muzzatti

Get your Kettlebell Fat Loss Workout Book Now!

PUSH UP RENEGADE ROW

Here is a great move for the arms, shoulders, chest, and core. Holding the kettlebell in one hand, place hands shoulder width apart. Keeping your body in a straight line, lower your chest to the floor and as you come up drive the kettlebell to chest height. Repeat. Switch sides.

Aim for 3 sets of 10.


Estella Hom
http://estellahom.blogspot.com/
Get your kettlebell workout for women today
http://www.energyflow.tv/kettlebellpros/

The KettleBell Workout for Women - E-Manual

Ladies, here is the long-awaited Kettlebell Workout for Women E-Manual by Estella Hom, Female Kettlebell Expert. Spring is approaching and I advise you to get this today.

The KettleBell Workout for Women is going to get you the results you want Super Fast! Shed excess fat and tighten and tone your trouble spots while sculpting long, lean muscles. Increase strength, boost your energy levels, and gain the body and confidence to walk the beach in a bikini.

This fat burning kettlebell workout and nutrition program will reshape your body!Yes, all this can be YOURS!

Here's what The KettleBell Workout for Women will do for You:

• Lose that 'Ab Muffin Top' to reveal flat, sexy abs

• Melt the fat off your body in record time so you can fit into your sexy wardrobe faster

• Tones muscles FAST - especially on thighs, butt and stomach with a lot less cellulite!

• Sculpt long, lean legs and sexy calf muscles

• Firm and tighten saggy arms

• Develop a strong back and shoulders

• Re-size your hips and thighs• lift your chest and buns

And, most of all, it's EASY to use and will get results in LESS than a month!!

Get Started Now!

Here's what you will experience in only the first week:
1. A complete body workout including Strength, Cardio, Core and Flexibility in minutes
2. Save over 6 hours of your precious time by not driving to and from the gym to workout.
3. Your energy will soar through the roof and you'll be more productive than ever

This isn’t a workout designed solely for men because, face it, women's bodies aren't built the same.

Best of all, kettlebells work FASTER at blasting your body fat and sculpting your physique than any other exercise system. So you look and feel great - like you were meant to be.

Don't lose this opportunity! Order now and I will send you a link to view Free video demonstrations of the exercises included in the ‘KettleBell Workout for Women’ program.

Click here to instantly get your KettleBell e-manual for $14.99

Estella Hom

Female Kettlebell Expert

KettelbellPros

Kettlebell - Burn Fat No Matter Where You're At!

If you live in Ontario, then you must be putting up with the snow storm that has hit us over the past week...but we're Canadian eh and a lot snow is never going to stop us from everyday life.

Not gonna stop us from work.
Not gonna stop us from school.
Not gonna stop us from shopping.
and it defenitely is not gonna stop us from working out!

What better apparatus to use then our trusty Kettlebell.

Leave it to Sgt Shanahan, Celebrtiy Trainer and Kettlebell Expert, and Estella Hom, KettleBell Weight Loss Expert , to show us how it done in the GREAT WHITE NORTH

Check out more Sgt Shanahan and Estella at
http://www.energyflowstore.com/
I Love my Kettlebell Facebook Group
http://www.facebook.com/group.php?gid=4842614532


Funk Roberts
Kettlebell Size & Mass Expert
Don't Rush the Beat!

LET IT SNOW!

Let it snow.

If you live in Ontario then you were witness to one of the biggest snowfalls in a long time.
For those Winter Buffs there's still tons of outdoor activities to do. Snowboarding, skiing, ice hockey, snowshoeing, shovelling, making snowballs. That can be a workout in itself.

Estella Hom has put togehter this great SNOWBALL WORKOUT

Check this out: The Snowball Workout

Estella Hom
Kettlebell Expert
http://estellahom.blogspot.com/

The Almighty Superset

by Estella Hom
Kettlebell Expert

Looking for a way to get more out of your workout in less time? Supersets are an excellent way to tone your body and boost your training.

A superset involves alternating between two or more exercises until the prescribed number of sets is complete, with no rest between exercises.

This works because it targets more muscle groups in less time, thus making it a very efficient means of training. More muscle fibers are engaged and therefore more calories are burned.

You will feel it work right away. The added intensity from a superset increases the amount of blood flowing through the body parts being worked which in turn will help your muscles work more efficiently.

Here's a 20 minute workout you can try at home or at the office.

* Perform each superset 2x. Rest for 30 seconds between sets

A1 1 arm KB swing x20 each arm

A2 Twisting KB Side Passes x20 total

A3 Windmill x20 each side

B1 KB Triceps Back Scratchers x20

B2 Bicep curls in half squat position x20

C1 KB Forward Lunge x20

C2 Meet the Queen x20

C3 1 Leg Squat Press x20

Love your kettlebell.

Estella

Top 5 Brown Foods

by Etella Hom
http://estellahom.blogspot.com/

The colour brown has been associated with a lot of healthy foods. The first thing that comes to mind is fiber. This is the secret to slimming down and getting rid of that unwanted fat. Why? because fiber is digested and slowly released into the bloodstream. This keeps insulin levels low and will prevent blood sugar levels from spiking, which as a result will prevent you body from storing fat.

Thanksgiving is a time for giving thanks - to good family, friends, health and of course good food. To commemorate this event and as part of my continuing food colour series, I give you my top 5 brown foods. These are the perfect foods to include as part of a healthy lifestyle and if you haven't already done so, you'll be very thankful that that you did.

1. Whole Grain Bread & Cereals
Carbs are fuel. You crave carbs because your body needs them. The key is to replace your refined (white) grains with whole grains. A grain is considered whole when all three parts – bran, germ and endosperm – are present. Whole grains breads and cereals are low in calories, pack 4x the amount of fiber as refined grains, and are a good source of B vitamins, vitamin E, magnesium, and iron. Increasing your intake will fight against obesity, cancer, high blood pressure, heart disease.

Studies have shown that people who consume more whole grains consistently weigh less than those who consumed fewer whole grain products.

2. Oatmeal
Oatmeal is the breakfast of champions. A perfect start to the day or fuel before an intense weight training session. They are a good source of B vitamins and packed with good balance of protein, fat, and carbohydrates. This complex carb maintains your energy over a longer period of time and curbs appetite by slowing the absorption of glucose into your bloodstream. Oatmeal contains soluble fiber which will soak up LDL (bad) cholesterol and unwanted fats in the bloodstream and promote weight loss. Buy the unsweetened oats and mix it with milk, fresh fruits, and whey protein powder for the ultimate pre-workout meal.

3. Almonds
A high-fat food that's good for your health? That's right! Almonds are high in monounsaturated fats, the same type of health-promoting fat found in olive oil, which has been associated with reduced risk of heart disease. Almonds are an excellent source of protein and vitamin E. A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams. Almonds make a perfect snack or can be mixed with fresh fruit, yogurt and cereals.

4. Shiitake Mushrooms
Shiitake mushrooms have been used medicinally by the Chinese for over 6,000 years and have long been a symbol of longevity in Asia. Aside from their rich, smoky flavor, these mushrooms have great health-promoting properties. Recent studies have traced shiitakes' legendary benefits to an active compound contained in these mushrooms called lentinan. Its healing benefit includes its ability to power up the immune system, strengthening its ability to fight infection and disease. Shiitake mushrooms also contain an active component called eritadenine which lowers cholesterol levels. These make a great addition to any vegetable stir fry.

5. Dark Chocolate
Yes, chocolate can be good for you! Many studies have found that chocolate contains flavonoids, a type of polyphenol antioxidant, which is known to lower blood pressure. Antioxidents protect the body from aging caused by free radicals, destructive molecules that cause heart disease and other ailments. Dark chocolate contains about eight times the polyphenol antioxidants found in strawberries. Not only is it good for your heart but it also stimulates endorphin production and has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent


Estella Hom
http://estellahom.blogspot.com/

Estella's Kettlebell Move of the Week

This is the perfect move for toning the butt and developing muscle strength in the legs.

Works: legs, quads, hamstrings, calves, hips, glutes (butt)

Instructions: Standing with feet hip width apart, holding the kettlebell with a bell grip, lift the kettlebell straight above your head. Step forward with one leg. Keeping the weight in your front heel and back straight, lower your body until both knees are 90 degrees to the ground. Make sure your front knee does not go past your toes. Return to starting position and repeat for other leg.

The further you step, the more you work the glutes.

The closer you step, the more you work the quads.

Perform 40 reps, alternating legs.

Posted by Estella Hom

http://estellahom.blogspot.com/

Check out more great information at http://estellahom.blogspot.com/

Melt Those Love Handles

Melt those love handles with Kettlebell Expert Estella Hom

Kettlebell Move of the Week

As you may or may not know...I LOVE MY KETTLEBELL! I suggest that you should get one and learn to love it too. The ballistic movements allow you to use so many muscles with each exercise and in turn you to gain strength, muscle and burn fat.

Each week Estella Hom will take us through different kettlebell exercises for those of us who are lucky to have them or a gym that stocks them. You can also get more fitness and general information at Estella's great blog - http://estellahom.blogspot.com/

The classic push up gets reworked. This move will work your upper body and challenge your balance.

Strengthens:chest, shoulders, triceps

Instructions: Placing your hands on the handle of your kettlebell, keeping arms straight, elbows unlocked. Straighten your legs behind you, keeping your feet together so that your toes are touching the ground. Your body should form a straight line. Make sure your head is facing down. Without moving your head, slowly lower yourself to the kettlebell. Pause, then slowly push yourself back up and repeat for as many repetitions as possible

* For added challenge, perform this move slow, focusing on good form. The slower you move, the more effort you'll place on the muscles you're looking to strengthen and shape.

Estella Hom

http://estellahom.blogspot.com/

http://www.estellahom.com/

Top 5 White Foods to Eat

Labour day may have passed but don't put away all the whites just yet!....

well, maybe the white carbs can go, but the lean proteins and white pants can stay.

Yes, we've been told black list a lot of white coloured foods but we shouldn't lose sight of what is good. Lean proteins are the best metabolism boosters around.

Here are the top 5 white foods that i think everyone should eat ALL YEAR ROUND.

1. egg whites

Who doesn't love eggs? Often referred to as 'the perfect protein,' egg protein is a staple due to its health benefits and ability to be readily digested and absorbed by the body. Egg whites in particular are low in calories, have no carbs, no fats, no cholesterol and are loaded with protein. An egg white can contain up to 6 grams of protein.

2. skinless chicken/turkey breast

White meat goodness. Chicken and turkey breast are an excellent low-fat protein source. Lean protein not only helps build lean muscle mass and repair muscles, but it also helps control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.

3. fish

The healthy omega-3 fatty acid contained in fish are great antioxidants, help with brain function and many other essential processes that take place in the body on a daily basis. Fish is a good source of lean protein which contains Essential Fatty acids that will help prevent certain diseases. It is recommended that you eat fish twice a week in order to reap its health benefits. This food will help burn fat and lean out the body.

4. cauliflower

Hey look it's a healthy white carb! Didn't see that one coming did you? Cauliflower boasts many health benefits. It contains allicin, which improves heart health and reduces the risk of strokes, and selenium, a chemical which strengthens the immune system. Also an excellent source of fiber, which helps to improve colon health and prevent cancer, and Folate, which aids cell growth and replication. Cauliflower can also help to maintain a healthy cholesterol level.

5. low fat milk/yogourt

Dairy products are great for weight loss when they are nonfat or skim. They have a combination of proteins and carbohydrates that makes them an excellent choice for burning fat and eating healthy since calories are low, and nutrition values high.And there they are...everything else you eat should be brown, multigrain, or whole wheat.

Posted by Estella Hom

http://estellahom.blogspot.com/

Estella Hom will be posting articles on the Funk Roberts Fitness Blog and Newsletter. As one of the top trainees at the Sgt Shanahans Bootcamp, she brings a plethora of knowledge from herself losing more than 50lbs. I take great pleasure in introducing Estella and hope you enjoy and learn from the information that she brings to you. Make sure to stop by her blog...http://estellahom.blogspot.com/