Hasta La Gadget!

Turning your body into a fat burning machine requires a few important factors: strength training, cardio and diet. When it comes to exercise, the combination of lifting weights and performing high-intensity cardio activity is the most effective way to burn fat and build lean muscle.

Strength training increases metabolic rate and improves glucose control. Excess post-exercise oxygen consumption (EPOC) is increased after a strength-training workout. In other words, metabolism is elevated and stays up well after lifting weights. EPOC plays a major role in weight management, since the body continues to expend energy after exercise. During EPOC the body must restore itself, bring new blood back into the body, balance body temperatures and return to normal heart rate. This process causes the body to burn more energy well after the workout is over.

Another big advantage of working out with weights is improving glucose metabolism. Strength training boosts the number of proteins that take glucose out of the blood and transport it into the skeletal muscle. This gives the muscles more energy and lowers overall blood-glucose levels. The body’s insulin response will be lowered, which limits a rapid blood sugar spike. In turn, the body will not hold onto fat but maintain lean muscle.

Aerobic activity burns a significant amount of calories, which aids in overall fat loss as long as it’s done properly. While long duration aerobic activity at a moderate pace does burn calories, high intensity interval training (HIIT) is the best “cardio” option if the goal is fat loss. HIIT burns fat while maintaining lean muscles since the body has time to recover. After the short training session, metabolism stays elevated for up to 24 for hours.

Obviously, the amount and type of food consumed daily plays a major role.
For the purpose of this article we will just be focusing on exercise, even though a healthy diet is crucial to fat burning. Check out http://www.shape.com/lifestyle/bride/foods-burn-fat for fat burning foods to incorporate into your diet.

Cardio:

The best time to perform cardiovascular exercise is first thing in the morning on an empty stomach.

For a quick and efficient training session, perform 8-10 high intensity intervals on any cardio machine or outdoors.

Warm up: 3 minutes at a moderate pace.

Main set: 30 seconds as fast as possible. Immediately followed by 1:00 at a moderate pace. Repeat the series 8-10 times.

Cool down: 1-2 minutes at a moderate pace.

Strength Training:

The strength related exercises should be done at a different time than the cardio to give your body a chance to recover.

The exercises below challenge every muscle in the body, burning a significant amount of calories. The time under tension is short, which will burn fat while maintaining lean muscle. Perform six reps of each exercise three times through. Choose a challenging weight to ensure best results.

Squat to Press:

1. Stand with feet hip-width apart. Hold a set of dumbbells at shoulder height. Bend knees, shift hips back and lower down so thighs come close to parallel with the floor.

2. Explosively drive up through the ball of the big toe extending through your hips. At the same time, extend both arms to straight bringing dumbbells overhead. Keep core engaged and chest up.

Back Lunge to Curl:

1. Stand with feet hip width apart, holding dumbbells by your side. Take a big step straight back. Bend both knees while keeping the torso upright.

2. Come back to standing keeping foot off the ground. While balancing on one foot, curl weights toward your shoulders. Come back to starting position and repeat.

Plank With Row:

1. Come into a straight-arm plank with feet slightly wider than hip width, while holding a set of dumbbells directly under shoulders. Keeping hips level, bend elbow directly toward ceiling and lift dumbbell to chest height. Lower down to starting position and repeat on the other side.

2. Always maintain a neutral spine and a strong core. Nothing should move in the body except your arm that is rowing.

Split Lunge with Straight Arms:

1. Come into a lunge position with front knee directly above ankle and toes facing forward. Hold one dumbbell overhead with completely straight arms. Draw shoulder blades down and back to keep the tension out of uppers traps.

2. Bend both knees and lower down until front thigh is parallel with the floor. Press through the ball of the big toe to return to starting position. Keep weight directly above head and core engaged the entire time.

Side Lunge to Chest Press:

1. Hold one dumbbell at chest height. Take a big step out to the side with your right foot. Make sure both feet are facing directly forward. Bend right knee, shift hips back and lower down.

2. Explosively drive foot off the ground back up to standing. Keep right foot off the floor. While balancing, extend dumbbell directly out from chest. Return to starting position and repeat.

For additional workouts, recipes and more please check out my blog http://www.stumblinginstilettos.com and follow me on Twitter http://twitter.com/NoraTobin

Ferguson, Missouri, the site of the latest in a string of now-famous police shootings of citizens, was devastated last night as word came down that no indictment would brought against the Darren Wilson, the police officer who shot Michael Brown, an unarmed 18-year-old black man. With police shootings in California, Ohio, and even Hawaii, the list of police-involved shootings steadily grows. And with this increase in police violence grows a concern among many Americans that more and more citizens dead at the hand of police — many of them unarmed, and even more of them being kids — is a sign that our own police force is turning against the people they’re supposed to be protecting.

In the past, you might have read about police-related shootings in the back pages of the newspaper, between the grocery-store coupons and the used-car ads. But for some reason, police nowadays seem to be shooting citizens more and more, resorting to gun violence more often.

Some would suggest that the world today might be more crime-ridden, even though many cities cite reductions in overall crime. Others would suggest that the slow economy might be driving criminals to be bolder in how they commit crimes. But with so many victims of police shootings being kids as young as 12 years old, one is led to believe that there is something else driving cops to pull out there guns at first thought, and it’s not just the realistic toy guns those young kids might be holding.

To add fuel to the fire, we have seen an increase in police getting their hands on military hardware, including assault weapons, tanks and assault vehicles, and high-powered rifles. Some would argue that having an M16 instead of a mere stun gun would engender a heightened sense of confidence in a person who is authorized to use deadly force as part of his job. Training is supposed to help police regulate and determine what amount of force is required for a given situation, but as we watch the news, it increasingly appears that the use of deadly force is the default reaction for many officers.

No doubt social media also helps spur more awareness of police shootings. But the trend toward shooting unarmed adults and kids is both disturbing and concerning. We are supposed to be able to trust police, not worry if they are going to shoot us as we reach for our drivers license and insurance. Itchy trigger fingers are not an excuse for officers claiming self defense.

Police will continue to shoot kids, and to shoot unarmed citizens. The danger comes with the job. But there has to be a change in how we train and regulate our police agencies in order to prevent innocent people from being killed by police.

Unfortunately, the trend continues to indicate that we have a long way to go before reform sets in.

Nothing says I hate my life like shopping for holiday gifts at the last minute. Last year I vowed to NEVER find myself in a line that snakes all the way to the back of the store, to buy over priced crap because I’m in a last-minute-pinch. So I made a plan. A really good plan to not only save time, but money too! Here are my best 10 tips to save BIG on holiday shopping… and not find yourself crying in a mile long line holding overpriced junk.

Before I get started, I need you to repeat after me…

I will not pay full price this holiday season

1. Plan ahead. Everyone’s been naughty, just make the list already! Probably the biggest mistake I make is heading to the stores with a loose list of people to shop for, and a vague idea of what I want to get them. Nothing says FAIL faster! Make a list of anyone and everyone you may want/need to buy gifts for, then add your vague gift ideas… maybe even go so far as to just come out and ask them what they want. Then use this as your master list. Stick to it, and when that person has been taken care of, write down what you got them, and cross them off the list.

2. This is not about you! I am so bad about shopping for myself during the holidays. So bad. As much I am a huge fan of retail therapy, there are two major flaws with this:

1. My holiday shopping time and budget is limited.
2. The post holiday clearance sales in January are way better.

It’s best to leave yourself out of the equation until after the holidays. Plus, won’t it feel so much better trading in Auntie Nell’s ugly sweater for the one you’ve had your eye on since the holidays… that’s now half price!?

3. Leave the distractions at home. When possible, avoid taking your child(ren) with you. Even if this means trading all of your lunch breaks until January. Brown bag it and shop in peace. We all know, kids not only complicate the mission, they can make it costly needing extras… and don’t forget the chance for meltdowns and diaper blowouts.

4. Price shop from home. There are way too many apps and websites available today to not to compare prices, both online and in stores. Pull out the list you made and start going through it before you start shopping. Write down where the best deal is, then check your list once finished for stores or websites that overlap. This can save you a bundle on shipping and time. Between the coupon apps and the compare-and-save apps, there is no reason to pay full price anymore.

Example: I needed a big ticket item from a big box hardware store. I went to their website, found what I wanted, then searched for a coupon code. I was able to save 20% at checkout with a coupon code I found on RetailMeNot.com. What made the deal even sweeter was that I opted for in-store pickup. This was fast, seamless and saved me time and money. DO THIS!!!

5. Crowd-Sourced Deals. There is a new trend going on where websites are crowdsourcing for cheaper deals. Basically, if 10 people show interest in an item, then the website reaches out directly to the manufacturer for a bulk buy rate, then passes the deal on. Look for theses deals on those big ticket items.

6. Coupon like a crazy person. Coupons are everywhere these days, don’t buy without them! Don’t just rely on coupon specific websites and apps, check the website for the store you are heading to. Many are offering in-store coupons.

7. Don’t discount the discount sites. Websites like Amazon, Groupon, Zulily, Overstock, Wayfarer… all will be fighting for attention this season, so capitalize on it! Most are even offering free shipping on the smallest orders. I have each bookmarked this time of year to check quickly for steals on things on my list.

8. Shop Secondhand. What does every parent have in common at 2am on Christmas Eve/Hanukkah? They’re putting together toys. So, if you are going to give your child a fully assembled toy anyway, why not just buy it secondhand, shine it up and slap a bow on it? Secondhand children’s stores and higher end consignment shops have incredible deals on gently used items.

9. Hit up Pinterest and get crafty. Make something for the person that has everything. Every year I knit hats and scarves for family and friends. They all look forward to them now; some even put in orders for specific colors.

10. Regift it! Before you do any of the things on this list, grab a box and walk around your house filling it with crap you don’t want anymore. Remember, your crap is another person’s treasure. Somehow. Once you have filled the box, sit down and decide which friend/family member or what holiday party’s Secret Santa you can gift the goods too.

It is high time Congress passes immigration reform. For over a decade we have seen repeated bi-partisan efforts fail for inexplicable reasons. All of us can remember, the promise of compromise in McCain-Kennedy and Graham-Schumer that came to nothing. The case for reform has been made repeatedly. Major faith leaders have for years advocated for common-sense immigration reform including: the U.S. Conference of Catholic Bishops, the Southern Baptists Ethics and Religious Liberty Commission, the National Association of Evangelicals, Church World Services, and our own National Latino Evangelical Coalition.

Immigration reform has been endorsed by Presidents Bush and Obama, the U.S. Chamber of Commerce, and leaders in law enforcement and still nothing. Time after time in the place of action we have heard excuses. Polls have recently shown that close to two-thirds of Americans want immigration reform; this includes Republicans, Independents, and Democrats. The day for bi-partisan immigration action is NOW! We need Congress to act and lead on this issue.

On Friday, I joined President Obama on Air Force One to Las Vegas for a historic moment. While I was the sole faith leader to join the flight I recognize that our organization is only part of the chorus of faith leaders who continuously champion immigration reform. Most importantly, it was a great day for five million undocumented people. Many families will no longer have to live in the fear of deportation or of being torn apart. A great Thanksgiving surprise.

As pastors who serve immigrant communities we welcome the relief we know that executive action does not repair the entirety of our broken immigration system. However, indubitably, executive action is a step forward for millions of people. On this front, our organization is now committed to two things; advocating for bi-partisan immigration legislation and registering scores of people who qualify under this executive action. We will not give-up on asking Congress to act on a bi-partisan bill. It is important for Republicans to know that Latino evangelicals expect their leadership on this issue. We expect them to uphold the promises they have made to us in countless meetings on the hill and when they have visited us in our churches. We take them at their word that they want to get immigration reform done. We support bi-partisan legislative action. Legislative action is the only long-term way to repair this broken system in ways that respect the rule of law, helps our economy, and keeps families together.

For me, as a Hispanic evangelical leader, it is important to remember the names and faces of those who suffer under a broken system. When I spoke with President Obama I lifted some of those names to him from our congregations; Yunlong, Letty, Romeo, Ingrid, Nina, Anthony, Evelyn, and Leslie. It is they who flew in my heart to Las Vegas. As I left the Del Sol High School Auditorium two moments were emblazoned on my mind. First, a young Latina hugging her mother, both with tears in their eyes, saying, “We can stay together.” The other an elderly woman from South Asia embracing me repeatedly whispering, “Thank you, Thank you, Thank you……!”

These faces are the reason we continue to ask Congress to act. In the midst of all the back and forth on immigration reform my prayer is best relayed in the ancient Latin adage, “Fiat justitia raet caelum — Let justice be done though the heavens fall.”

As a young person of color, only two years older than Michael Brown, I was outraged when news broke from Ferguson late last night. Like many of my peers, I turned to social media and watched the infuriation and disappointment pour from across our country. In my heart I was worried — and I still am — that this momentum would be just another moment, fading away without us understanding how to channel it into long-term, positive change.

As we return to our daily routines — attending class, taking exams, going to work — our voices turn from shouts to whispers, and we are left in the perpetual cycle of racially motivated violence and discrimination that has plagued our country since its very foundation. Michael Brown’s family understands this cycle and has implored us to turn the murder of their son into meaningful change: “Let’s not just make noise, let’s make a difference.”

We are left with the simple question: Where do we go from here and how do we get there?

The foundation of our advocacy must be education — and we each have a unique role to play. As a generation defined by technology, we must use the media we have at our disposal as a platform to broadcast the stories of racial prejudice and to build meaningful connections across our various communities. Our world is smaller now than ever, and creating these social bonds will help destroy the notion of an “other” and will unite us as a nation against hate.

The most important step to sustain our advocacy is directly engaging with prejudice both on the grassroots level and through the political system. This engagement is defined in three distinct yet overlapping categories — internal engagement, external engagement, and political engagement.

Our internal engagement is in understanding our own micro-aggressions and prejudices. These manifest themselves in many ways, whether it is joking about black people being good at sports or about Asians being good at math. It is on us to understand our own prejudices and be cognizant of how they affect our actions and decisions. Identifying and eliminating our own biases is paramount before we can advocate for the eradication of prejudice in the communities around us.

Our external engagement is defined by our standing up to racial prejudice and discrimination on within our social circles, such as through classroom discussions, social media, mundane interactions. It is time to stop letting it be okay to express racial prejudice and stereotypes in public. Taking a hardline on this issue will help us deprogram our individual and collective mindsets.

Lastly, our political engagement involves advocating for long-term systematic changes within the justice system. Whether it is signing the current change.org petition asking for the Ferguson Police Department to wear body cameras, developing a better diversity training for police departments, or writing to our local congresspersons about biased-based profiling by the police, we all have the power to effect significant change by advocating for long-term policy changes in our everyday lives.

Through these concrete ways we can move forward and drive long-term positive change in our everyday lives. This movement will inevitably be driven by our generation of youth that refuses to accept the racial prejudice and discrimination in the systems around us. Whether it is celebrating the culture and art of our neighbors, highlighting racial prejudice on social media, empowering communities through public service, or signing petitions online, we have a wide range of smart, effective ways we can be advocates in our everyday lives. Looking around me and seeing the passion, energy and resilience in our youth — I am a lot less worried about the future.