Juice Beetroot

Welcome to the 2nd Edition of Juice Stuff!! Today we'll talk about the Amazing Beetroot!! Now before I jump right into it there is a disclaimer... Beetroot Stains!! Not only teeth and clothing but just be warned what goes in red may leave a similar color. Now that I've successfully grossed out all 17 of my dedicated readers here's why you should Juice Beetroot!!

• Juice with the greens for Fiber, Magnesium & Copper

• Amino Acids can prevent Colon & Stomach Cancer

• Beets are packed with Vitamin A, B1, B2, B6, & C

• Loosens calcium deposits and cleans Arteries

• Great Liver Detox plus an Efficient Laxative

• Anemic?? The Iron strengthens Red Bloods Cells 

• Mix with Carrot Juice to cleanse the Kidneys

• Like Celery, Beets normalize Blood Pressure

• Lubricates Skin, Arteries & Prevents Varicose Veins

• Ancient Romans thought Beets an Aphrodisiac

Beets were supposedly grown in the Hanging Gardens of Babylon almost 3000 years ago so you know they are doing something right!! Obviously these fantastic powers also translate to cooking and use in salads... But don't overcook as they can loose their essential nutrients. 

So Turn Up the Music & Enjoy the Beet!! hehe

The Press Pushup Routine

For me pushups are the most versatile workout. Fast efficient and with countless renditions it will keep your muscles guessing what will come next. As a substitution for coffee or a quick way to get your heart rate up on a lazy day... the opportunities are endless!!

Obviously people of varying strengths will personalize their routine different with lifts they feel comfortable with and the number of repetitions that will maximize the growth potential however both beginners and experienced lifters can benefit greatly!! PS there is no harm to doing push ups on your knees if you still feel the burn!!

THP recommendations takes the max number of normal pushups you can do and divide by 5 for each of the pushup vatiations in the first set, divide by 6  in the second, and 2 in the final. I can normally perform 60 pushups so my set and repetition structure is as follows with the recommended press routine:

•       12 Explosive Pushup

•       12 Arms Staggered
•       12 One Leg Raised

Rest until your heart rate drops

•       10 Diamonds
•       10 Half T-Pushup
•       10 Spiderman Pushups

Maybe do some wall sits or planks until your heart rate slows a bit

•       30 Wide Grip Pushup on Fists
•       Ultrawide Pushups on Knees 

I always finish with the Ultrawides until failure. Trust me its harder than you think... Enjoy!!

The On The Go Workout

I originally started The Healthy Press thinking I would be working out at home much more than the gym but this new motivations has encouraged me to hit the gym 4 day a week. However the unfortunate departure of my flat mate J gearing up to travel world has sparked my interest to find the best workouts for the busy and on the go type. My advice for J: walk everywhere, rent a bike, take the stairs instead of elevator... its amazing how exploring a new city on foot can keep you in shape!!

HP Tip #3: Take the stairs instead...

The best workouts are the ones you enjoy doing in a place you are comfortable!! At home, in a park, or at the beach... all perfect spots for workouts using your own body weight. Any additional tools you have are an added bonus: pull up bar, balance ball, a pair of 20lb weights, kettle bells, etc...

Alright here is the official release of THP 8-Minute @HomeWorkout: I perform 4 circuits of 3 lifts focusing lower body, upper body, core exercise. So crank up your favorite playlist and get started!!

First Circuit:

• 60 seconds - Front & Back Lunges
• 30 seconds - Pushups (advance with 1 leg raised)
• 30 seconds - Super Crunches

Second Circuit:

• 60 Seconds - Mountain Climbers
• 30 seconds - Tricep Dips (advance with legs elevated)
• 30 seconds - V Sit Ab Tone (advance with no hands)

Third Circuit:

• 60 seconds - Squats (advance with weights)
• 30 seconds - Spiderman Pushups
• 30 seconds - Planks (advance with Superman Plank)

Final Circuit:

• 60 seconds - Wall Sits (advance with arm circles)
• 60 seconds - Bicycle Kicks

My focus revolves around muscle training and the fast transition facilitates a cardio workout as well, I even grab a full jug of water (approximately 44lbs) to add weight for the leg workouts (a loaded backpack or girlfriend works too). However would strongly encourage adding star jumps, burpies, jump rope, boxing, or jump squats to your routine to really kick start your heart rate. 

Playgrounds are a great places to find useful equipment especially for pullups & chinups will add the missing back & bicep routine from the items above, trees work too!! Also, Rubber Band Flex Tubes can add a fantastic element of resistance to your workout. There are heaps of similar workouts out there so mix it up, be creative, and most important Have Fun!!