Welcome to Kanjorski Fitness

HELLO! My name is Kim Kanjorski and I am a newly devoted fitness addict. I got my first gym membership a little over a year ago and now I AM IN LOVE with fitness. I try to make it to the gym at least 3-4 times per week and I usually work out for about an hour each time.

When I’m at the gym, I try to change up my workouts as much as possible. Muscle confusion is the key to success and greater results. I am constantly searching for new and interesting ways to move my body. My workouts implement crossfit, traditional weight lifting, HIIT training, yoga, palates, cycling and more! I also try to make it to my home town at least once a week to ride my horses and walk the trails of the nature preserves.

When I’m not in the gym, I spend most of my time working for a supplement company and cooking delicious healthy food. I try to eat an extremely healthy diet, after all, what’s the point of working out if your diet isn’t healthy? I eat local and organic foods whenever possible, and I try to cook at least 80% of my meals from scratch. I allow myself to cheat on my diet every now and then, but diet is truly important and should be a priority in everyone’s lives.

I love working hard and getting real results with healthy whole foods and intelligent exercise programs that work with my body; not against it. If you haven’t found a type of exercise and healthy diet that works well for you, I beg you to join me on my journey to greater health.

I’m going to use this blog to motivate myself and others. I will post fitness inspiration, healthy recipes, workout ideas, supplement reviews, and more! Keep in mind, I am not a doctor or a nutritionist or a personal trainer; I am simply a person like you who wants to lead a healthier and happier life! Before implementing any of my advice, it is best to consult with an expert. I simply wish to share the fitness and nutrition tips that are helping me!

The Gut – Health Connection

People are perpetually looking for ways to improve their health. It turns out the answer is simpler than what we may have thought. Over 70 percent of our immune system lies in our gut, and research shows what we put into our guts plays a tremendous role in our overall health. Find out three things you can do to improve your health through what you are putting in your gut.health_supplement

Cut Out Sugar. Our sugar intake can have major impacts on our health. Sugar causes our blood sugar levels to spike and fall rapidly. This, in turn, can lead to problems such as inflammation in the body, increased autoimmune response, and more troublesome effects. Try going without any added sugar for a minimum of a month and note how you feel, how often you get sick, and any other changes.

Add A Soil Based Probiotic. Our modern day diets, GMO crops, antibiotics, and more contribute to the naturally occurring flora of our gut being thrown off balance. One of the best ways to restore this flora is by adding in good bacteria to the gut. The use of a soi-based probiotic provides a way to do this that can survive in stomach acid (unlike many lactic acid probiotics). Look for a shelf-stable option with multiple strains of bacteria like the high quality Prescript-Assist probiotic supplement.

 

Try Out Eliminating Gluten. Health experts like Wheat Belly author William H. Davis point to data that grains can spike your blood sugar just as quickly as sugar can. Sensitivity to gluten does seem to exist on a spectrum, with some people having a much lower tolerance than others. To find out if gluten is affecting your gut and health, experiment with abstaining from gluten to see if you notice any improvements in your health. Remember, that it is crucial to cut out ALL sources of gluten to determine if you will reap health benefits from eliminating it from your diet.  I recommend the Catie’s gluten free greens powder as a health alternative.

Diving Deep for Super Foods: The Power of Spirulina

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Nutritionists and physicians are continuously educating us on the importance of eating a diet filled with super foods. Common super foods we are encouraged to incorporate in our diets include spinach, blueberry, kale, and walnuts. These nutritional megastars all grow on farms or orchards, but it turns out that one of the most nutrient dense super foods actually grows not in the dirt, but in the water.

What is this super food beneath the water’s surface? Spirulina. Though many of us are unfamiliar with spirulina, at 3.5 billion years old, this blue-green algae is one of the world’s oldest super foods.

 What is in Spirulina?

Now that you know what spirulina is, the question is what health benefits does spirulina offer? Spirulina has a rich nutritional profile. You would have to eat 50 times more spinach to get an equal amount of iron. You would have to eat six times more eggs to get the protein contained in spirulina. It has seven times more calcium than milk and an unbelievable one hundred times more vitamin A than carrots!

Remarkably, this is not where the nutritional benefits of spirulina end. It is a significant source of chlorophyll and phycocyaninm, which are believed to help the immune system.  Additionally, it is a complete source of protein since it contains all eight essential amino acids, plus essential fatty acids.

 Why Spirulina?

 While all of these nutrients are impressive, what really matters is how spirulina can help our health. The benefits spirulina offers are numerous and notable. Consuming antioxidant rich spirulina is linked with boosting the immune system, reducing inflammation, reducing fatigue, promoting heart health, aiding in weight loss, helping with allergy problems, plus many other benefits.

 How to Incorporate Spirulina

With all of these benefits, many people want to get spirulina into their daily diets. You can take spirulina as a powder or in a pill form. Either way, be sure to look for a high quality, organic option from a reputable company. Then enjoy knowing you have added such a powerful tool to your health arsenal.

Coconut Oil for Physical Fitness

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Coconut oil is used for almost anything these days. People cook with it… Use it on their skin and hair… Brush their teeth with it… I’ve even heard of people polishing furniture with it. So, I decided to do some research on whether or not people use coconut oil for physical fitness. The results of my research were impressive, so much so that I have started incorporating coconut oil into my diet to boost my physical fitness. Let me explain why…

Coconut oil is a perfect pre-workout because it is made up of medium chain fatty acids. Most of the fats found in our modern diet consist of long chain fatty acid which our bodies store for energy. This is great if we were about to hibernate or trek across the desert without food, but if you spend your days working in an office, these long chain fatty acids are going to pack on the pounds.

Medium chain fatty acids are used for instant energy versus being stored as fat because the body converts this type of fat into energy much easier. A spoonful of coconut oil is the perfect pre-workout boost and source of sustainable energy throughout your workout. Coconut oil can be especially helpful if you like to work out in a fasted state.

Coconut oil can also help you lose weight for cutting season. For the same reason coconut oil is perfect for an energy boost, it is also a wonderful way to keep off the extra pounds. Coconut oil is used as energy instead of being stored as fat, it also boosts metabolism, improves the digestive system, and promotes fat loss around the midsection, all of which contributes to healthy, natural weight loss and improved physical fitness. To use coconut oil as a fitness supplement, I recommend unrefined, cold pressed, coconut oil capsules.

Supplement Spotlight: Spirulina

spirulinainbowlSpirulina is a blue-green micro alga that happens to be one of the most nutrient dense foods in the world. Spirulina is an excellent plant based source of protein, amino acids, and iron. Many people believe that only red meat has high levels of protein and iron, but spirulina is an excellent vegan substitute. Spirulina is also an excellent source of B vitamins, potassium, calcium, and magnesium.

Because spirulina is so nutrient dense, it has the ability to boost the immune system, improve digestion, detoxify the body of heavy metals, promote healthy liver and brain function, alleviate constipation, normalize blood sugar levels, increase energy and endurance, and promote the growth and repair of tissues. Spirulina is so good for you that it is often referred to as a ‘superfood.’

Many people take spirulina in the form of a capsule supplement, but there are plenty of fun and unique ways to add spirulina to your diet. A quick google search will lend you plenty of spirulina green smoothie recipes. You can also add spirulina powder to various foods such as yogurt, granola, baked goods, pasta sauces, and more.

When buying spirulina, it is important to choose spirulina that is USDA certified organic. It is also important that the spirulina you buy has been tested for heavy metals and other purity concerns. Spirulina must be sourced from pristine waters as it has the ability to absorb toxins from its environment. Spirulina should also be dehydrated using methods that do not utilize extreme heat or chemicals as these types of processing can deplete spirulina’s nutritional value.

Top 5 Green Smoothie Recipes

Green smoothies are an easy way to get all of the nutrients that your body needs in a convenient and tasty smoothie. In order to make a green smoothie, you are going to need  few basic ingredients that can be adjusted based on your needs and the different recipes that you like. The basic green smoothie ingredients are fruit, vegetables, and a liquid of some sort. If you aren’t using any frozen fruit or vegetables, you may also wish to add ice. Now that you know the basic smoothie ingredients, I will tell you about a few of my favorite variations.

spinachsmaller1. Strawberry Banana Green Smoothie - 1/2 of a frozen banana, 1/2 cup of strawberries, 1/2 cup of unsweetened almond milk, 2 cups of baby spinach and a tablespoon of flaxseed.

2. Green Pear Smoothie - 1/2 of a green pear, 1/2 of a frozen banana, 1/2 cup of almond milk, and 2 cups of baby spinach.

3. Rich and Creamy Green Smoothie - 1/2 cup apple juice, 1/2 cup water, 3-4 handfuls frozen baby kale or spinach, 1 banana, and 1/2 of an avocado.

4. Very Berry Green Smoothie - 1 frozen banana, 1 handful frozen strawberries, 1 handful frozen raspberries, 3-4 handfuls or frozen kale or spinach, and 1/2-1 cup of coconut water.carrotssmaller

5. Tropical Green Smoothie - 1 handful of frozen kale, 1/2 of a cucumber, 1/2 of a frozen banana, 1 handful of frozen pineapple, and 1/2 cup of coconut water.

Another easy way to turn regular shakes and smoothies into green smoothies is to keep nutrient dense green powders in your house. I buy kale powder from amazon.com. It is easy to make a fresh fruit smoothie and simply toss in a scoop of my organic kale powder. This is the way I make green smoothies when I don’t have any fresh or frozen greens on hand.

Supplement Spotlight: African Mango

Each week, I will be writing an article about the fitness supplements that have helped me the most. This week I will focus on African Mango.

Because I spend a lot of time in the gym, I speak to a ton of women who are trying to lose weight. This has helped me learn what works and what doesn’t. Many of these women, and men, are looking for a magic pill that will help them lose 20 pounds in a month. Well frankly, that simply does not exist. I have found a few supplements that have helped people lose weight naturally, and African Mango is one of them.

African Mango works to correct leptin resistance. Leptin is the hormone that tells your body to stop eating when you are full. If you ignore this message over and over again, your body eventually becomes leptin resistant which makes weight loss nearly impossible. African Mango helps your body listen to its natural signals which will restrict the amount of food you eat ultimately resulting in healthy weight loss. African Mango also works to boost your metabolism.

Like all supplements, African Mango does not work for everyone who tries it, but there are specific candidates that tend to be successful. African Mango works to correct leptin resistance, so the supplement is most effective for people who are overweight and leptin resistant. If you only have 5-10lbs to lose, African Mango may not work for you.

In combination with diet and exercise, I’ve seen people lose over 25 pounds with African Mango. Even without changes to diet and exercise, African Mango seems to help a lot of people lose weight. If you’d like try African Mango for weight loss, just be sure to purchase the supplement from a reputable company that you can trust and be weary of scam websites.

 

Supplement Spotlight: Coconut Oil

550172_84433696In the last couple of weeks, I have posted articles on the benefits of dessicated liver tablets, plant based protein, and rhodiola rosea. Each week, I will be writing an article about the fitness supplements that have helped me the most. This week I will focus on coconut oil.

Coconut oil is a healthy source of medium chain fatty acids. This type of fat is easily converted into energy versus being stored, so do not fear the fat! Coconut oil is an excellent source of energy and it offers numerous health benefits. This healthy oil contains lauric acid, which makes coconut oil anti-fungal, anti-viral, and anti-bacterial. Because of its properties, coconut oil boosts the immune system and overall health.

So how does coconut oil aid in my fitness routine? Good question! I use a spoonful of coconut oil before each exercise session. The coconut oil gives me a quick boost of sustainable energy that powers me through my workout. I usually exercise in a fasted state, so coconut oil is all it takes to keep me going.

I also try to cook with coconut oil whenever possible. I sauté my vegetables, meat, and eggs in coconut oil whenever I’m cooking with a frying pan. I also use coconut oil in place of butter in some of my baking, though I rarely eat baked goods because I try to follow a low carbohydrate diet. Cooking with coconut oil is a great way to incorporate plenty of healthy fat into your diet. Coconut oil also works to boost metabolism so it is great for losing weight and toning up!

Try to choose a USDA organic and extra virgin coconut oil that has been processed as minimally as possible. Basically, the closer to nature your coconut oil, the healthier it is for your body. Always buy coconut oil from a company that you trust to ensure the highest quality available.

Nutrition 101: How To Eat Well Today And Every Day

Nutrition just means offering your physical body what it needs to keep living. There is a great deal of information available concerning nutrition and eating healthy. Nevertheless, it can be hard to figure out and understand all the details. You must start considering the fundamentals. This article is going to assist you to start.

One of the most essential nutritional recommendations is to eat an appropriate amount of vegetables and fruits. Nine to thirteen portions of fruits and vegetables a day is the USDA advised amount. That could look like rather a lot, nevertheless, it is really easy to do. Drink a glass of orange juice for breakfast of add tomato sauce to your spaghetti.

Stealth nutrition suggests visiting to creep healthy foods into your typical diet plan. This is useful if your youngsters are fussy eaters, but sneaking healthy components into your own food works terrific, too. You can fortify your baked items with dry milk or pureed white beans. Individuals will be getting some healthy foods and they will not even understand it.

To prevent protein consumption at healthy levels, while lowering your red meat usage, think of increasing Quinoa in with your diet plan. It is a food that is rich in necessary amino acids but is not meat. Quinoa is also a good, gluten-free choice. Quinoa has a moderate, enjoyable, nutty taste that everyone likes, and it’s actually a nutrition treat.

Concentrate on getting a lot of protein throughout the week. Concentrate on fish, lean meats and skinless chicken. Eggs make a terrific source of protein in moderation. Studies show that eating an egg daily will not influence your health adversely. Visit to have no less than one meat-free day each week. Instead, attempt utilizing nuts, peas, or even seeds in your food.

If you want to feel your best, take a multi-vitamin in addition to eating right. That is essential since the multivitamin work as insurance of kinds in case you don’t consume the appropriate nutrition, despite the fact that it’s typically better to consume your minerals and vitamins from the food you consume.

Calcium is an important staple in any diet plan, so see to it to routinely eat natural sources of calcium. Some examples of calcium-rich foods are cheese, milk, leafy veggies (dark green), nuts, and specific sort of beans. Calcium is needed in order to have bones and teeth that are healthy. Osteoporosis, which involves brittleness of the bones, is an outcome of low calcium levels. When you have osteoporosis, your bones will slowly begin to get soft and brittle. It is an extremely unpleasant experience.

As this short article mentioned, the body requires proper nutrition. Do not get puzzled by the wealth of details; rather, simply start by carrying out the basics. Improve your life by following the suggestions introduced right here!

Supplement Spotlight: Rhodiola Rosea

Each week, I will be writing an article about the fitness supplements that have helped me the most. This week I will focus on rhodiola rosea.

Rhodiola rosea is an adaptogen herb. This means that it has the ability to improve / normalize any aspect of the body that isn’t’ functioning properly. For this reason, some people use rhodiola rosea to reduce stress and anxiety while other people use the same herb to increase energy and endurance- isn’t that cool? This versatile herb can help the human body in countless ways.

Since I started taking rhodiola rosea, I’ve noticed huge improvements in the gym. I can exercise longer and harder with less fatigue. I find that my muscles seem to recover faster. I also think that rhodiola rosea helps me sleep better at night, and I can definitely tell that it reduces feelings of stress and anxiety.

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It is important to buy a pure rhodiola supplement with absolutely zero synthetic nutrients or artificial ingredients. Rhodiola supplements should never contain fillers, flow agents, or any other unnecessary ingredients. I buy Siberian rhodiola rosea products on Amazon because this is where I get the best pricing.

I use a Siberian rhodiola rosea supplement that contains nothing but pure rhodiola rosea extract standardized to 3% rosavins and 1% salidrosides. My research has shown that this is the most beneficial type of rhodiola rosea supplement.

As I stated earlier, I take rhodiola rosea for energy and endurance but there are a number of different health benefits associated with the use of this supplement. Do you take rhodiola rosea? If so, why do you take it and what beneficial effects have you seen thus far? Let me know!

Supplement Spot Light: Plant Based Protein Powder

Each week, I will be writing an article about the fitness supplements that have helped me the most. This week I will focus on plant based protein powder.

Plant based protein powder is my go-to for post workout recovery. Why? Because it is the healthiest way to replenish and refuel my muscles after a tough workout. Traditional fitness buffs will tell you to load your diet with whey protein, but little do they know, whey protein causes weight gain, bloating, and potential health risks such as kidney failure- YIKES!

I use plant based protein powder because it is packed with protein, amino acids, vitamins, minerals, and more! It is easy to digest, it gives me a boost of energy, and it prevents my muscles from getting sore. I get all of the benefits of a whey protein without the potential side effects. Seems like a win-win to me!

I buy organic plant based protein powder on Amazon. It’s raw and organic and it’s packed with the vitamins and minerals that I need to stay healthy and fit. I have so much more energy after drinking one of my protein shakes. I simply add some protein powder to shaker bottle filled with water or almond milk. When I’m feeling fancy, I’ll blend some protein powder into a shake with fresh or frozen fruit, almond milk, and ice.

Plant based protein powders are perfect for anyone who exercises or simply needs more protein and more energy! I’ve also found that plant based protein shakes have improved my digestion and helped me lose a bit a weight! Can’t beat that! I recommend buying a raw and USDA organic plant based protein powder that is minimally processed for best results.

Got a supplement you’re interested in learning more about? Let me know!

 

Supplement Spotlight: Desiccated Liver

Each week, I will be writing an article about the fitness supplements that have helped me the most. This week I will focus of Desiccated Liver.

Desiccated Liver is the originally body building supplement because it helps build and maintain lean muscle while simultaneously increasing energy and endurance. In the 1950’s, body builders were known to take up 50 desiccated liver pills per day! Another reason desiccated liver benefits body building; it is a clean source of ultra high quality lean protein. To put it simply, protein equals muscle!

Desiccated liver supplements are only beneficial if they are made correctly. This article will explain how to buy and supplement your diet with the best desiccated liver supplement available. It is incredibly important to choose a desiccated liver supplement that was sourced and manufactured correctly.

Only choose a desiccated liver supplement that is sourced from happy and healthy cows. Healthy cows are 100% grass-fed and they never come into contact with GM feed, hormones, antibiotics, pesticides, fertilizers, or any other harmful chemicals. Grass-fed cows are significantly healthier than grain-fed, factory farmed cows. To get the best desiccated liver supplement, always choose one that is sourced from grass-fed cows.

It is also important to choose a desiccated liver supplement that contains 100% pure beef liver with no fillers, flow agents, synthetic nutrients, flavors, sweeteners, or any artificial ingredients. The best desiccated liver supplement will be non-de-fatted and minimally processed which will ensure that all of the precious nutrients remain perfectly intact.

Though many people take 10+ capsules per day, I have found that 4-5 capsules (around 3000mg) per day is more than sufficient. I have seen greater gains in the gym, less recovery time, and more energy. For best results, try to take 4 capsules after each workout. You can also take capsules throughout the day for sustainable energy.