Changing your routine can be difficult, but you don’t need to spend hours at the gym to see results. “While eating balanced meals and exercising 20-30 minutes three to four times per week is key to trimming down, honey can give you the energy you need to stick to your new routine,” states Bárbara.

Honey is an all-natural energy booster that can be consumed to get you ready for an active day, and you can even enjoy it as a sweet reward after a long day, as well. Whether you’re hitting the gym or taking a walk around your neighborhood, a tablespoon of honey in your water will give you the extra oomph you need to keep you motivated and energized. You can use that energy to make other easy changes, too, like cooking your own meals at home instead of buying a prepared meal for lunch or dinner after work. Making your own meals will not only help you cut calories, but also burn calories since you’re up and moving about!

Honey is the quick, easy and delicious all-natural energy source, as it has a distinctive carbohydrate composition of natural sugars and trace amounts of antioxidants, enzymes, minerals, vitamins and amino acids. No matter what activities you partake in, carbohydrates are what fuel muscle contractions to help keep you going and ultimately reach your personal fitness goals.

“It’s amazing that something we all enjoy and have in our cupboards can make such a huge impact on our well-being, and we’re very excited to have Bárbara on board to lead the way,” states Catherine Barry, Director of Marketing for the National Honey Board.

Start off the New Year by finally sticking to a plan that works! Join the challenge by logging on to www.mielpura.org / reto.mielpura.org for your own weekly fitness tips, honey-based recipes and more.

The website includes progress charts so you can personalize your experience by logging in your daily activities and improvements, and Bárbara’s step-by-step exercise routine tutorials can also be found exclusively on reto.mielpura.org - making it the ultimate resource for the journey to a new you! Remember to also follow us on http://www.facebook.com/pages/Miel-Pura/235486869824607 for news and tips.

Leading a healthy lifestyle isn’t easy, but with the help of fitness expert Bárbara Trujillo Gómez and honey as your golden fuel, you can sweeten the challenge and succeed.

About the National Honey Board
The National Honey Board is a federal research and promotion board under USDA oversight that conducts research, marketing and promotion programs to help maintain and expand markets for honey and honey products. These programs are funded by an assessment of one cent per pound on domestic and imported honey.

“Honey Fitness Challenge”

Energizing Weekly Workout Plan

Day 1 Cardio Interval Training and Upper Body & Core/Abs Circuit
Day 2 Cardio Interval Training
Day 3 Body Sculpting Circuit
Day 4 Cardio Interval Training
Day 5 Cardio Interval Training and Lower Body & Core/Abs Circuit
Day 6 Cardio Interval Training
Day 7 Your most deserved day off!


Cardio Interval Training

Complete a total of 20 minutes of cardio by walking, jogging, running or cycling.

3 min Low
2 min Moderate
2 min High
2 min Moderate
2 min High
2 min Moderate
2 min High
2 min Moderate
3 min Low

Cardio intensity levels:
* Low - Easy enough that you can sing
* Moderate - Enough that you can talk and hold a conversation
* High - Can hold a conversation but rather not



The next sets of exercises will be done in a circuit. Beginners should start with one circuit and work their way up to three. It is very important that you keep the body fully engaged and abs and glutes tight.


Upper Body & Core/Abs Circuit

Dumbbell deadlights- Grab a 5lb weight in each hand and stand tall with arms along your side. With knees straight, lower dumbbells by bending hips until hamstrings are tight, or just before lower back bends. Lift dumbbells by extending hips until straight. Pull shoulders back slightly at top of lift if rounded. Complete 15 reps.

Dumbbell Lateral Rises- Stand with arms in front of you with a weight in each hand, palms facing each other. Keeping your arms straight, slowly raise the weights out to the sides until your arms are in a T position parallel to the floor. Hold for a second and slowly lower to start position. Repeat for 15 reps.

Upright Rows- Stand upright with weights in each hand, palms facing front of your thighs. Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rise upward. Lower and repeat for 15 reps.

Stability Ball Crunches- Sit on ball with feet flat on the floor. Place hands behind head. Keeping your feet on the floor, slowly lean back until your back and shoulders are on the ball. Head should be slightly off. Slowly curl upward off the ball and lower self to repeat. Complete 15 reps.

Stability Ball Twisting Crunch- Sit on ball with feet flat on the floor. Place hands behind head. Keeping your feet on the floor, slowly lean back until your back and shoulders are on the ball. Head should be slightly off. Slowly curl upward, twisting torso and aiming left elbow towards right leg. then back to center, twisting upward with right elbow to left leg. Repeat for 15 reps.

Weighted side bend- Stand firm with weight in each hand and arms along your side. Feet firm on floor. Bend waist to opposite side until slight stretch is felt. Lower to opposite side same distance and repeat. Continue for 15 reps.

*One full circuit. Always listen to your body. Although it’s important to complete circuit at a quick pace, if you need a break take it, but it’s important to push yourself for optimal results. For those that are completing the circuits for a second or third time, take a two to three minute break between each circuit.

Body Sculpting Circuit

Squats with Pulse- Standing with legs shoulder width apart, bend the legs at knees lowering your torso into sitting squat position never letting your knees pass your toes. Complete squat 15 times. At the 15th hold and pulse for 10 seconds.

Side & Center Plank- Get on the floor and get into forearm plank position by supporting weight on forearms and toes, spine straight. Hold for 15 to 30 seconds. Once complete, move body onto side and support yourself with one forearm on the floor and your other arm on your waist. Hold for 15 to 30 seconds. Repeat side plank on your opposite side. Again hold for 15 to 30 seconds.

Fly with a Crunch- Lay on your back with knees bent holding a 5lb weight in each hand. Palms up and arms open as in a T. Lift your arms over your chest and raise your head and shoulders into a crunch. Keep abs tight and lower to start position. Complete 15 reps.

Circle Lunge- Stand with feet shoulder width apart, hands on hips. Step left foot forward into a lunge and back to start. Step side lunge, back to center, and step to back leg lunge. Continue with the right foot and repeat circle lunge for 1 to 2 minutes.

Stability Ball Bicep Curl with Shoulder Press- Position yourself on the stability ball and grab your 5lb weights, arms down on your side palms facing forward. Bring weights up in a curl in front of shoulders, turning palms out with continuous movement for overhead shoulder press. Bring arms back to shoulder curl position and down to start. Complete 15 reps

Ball Twists- Stand up and grab stability ball with both hands and extend arms over chest. Keeping arms straight, twist to the right, back center, and to the left. Keeping abs tight, complete full set 15 reps.

*One full circuit. Always listen to your body. Although it’s important to complete circuit at a quick pace, if you need a break take it, but it’s important to push yourself for optimal results. For those that are completing the circuits for a second or third time, take a two to three minute break between each circuit.

Lower Body & Core/Abs Circuit (with exercise band and ball)

Bridge with Band- Lie on back and place band just above knees. Lift hips pushing knees out against the band. Hold for a few seconds and lower to starting position. Complete 15 reps. Standing Kick Back- Place band around the ankles and extend right leg back keeping your knee straight. Kick back 15 times and repeat with other leg.

Lateral Walk- Place loop around thighs and stand in squat position. Starting with the right foot, step out to the side 4 to 6 inches and hold. Step center and out to the left. Hold and repeat for 15 reps.

Stability Ball Squats- Stand a few feet away from wall with your back towards it. Place the stability ball between your back and the wall and lean back firmly until your entire back (upper body) is supported by the ball and wall. Slowly squat down, rolling with the ball until your thighs are parallel to the floor in a squat/chair position. Slowly stand/roll back up and repeat for 15 reps.

Stability Ball Crunches- Sit on ball with feet flat on the floor. Place hands behind head. Keeping your feet on the floor, slowly lean back until your back and shoulders are on the ball. Head should be slightly off. Slowly, curl upward off the ball and lower self to repeat. Complete 15 reps.

Stability Ball Twisting Crunch- Sit on ball with feet flat on the floor. Place hands behind head. Keeping your feet on the floor, slowly lean back until your back and shoulders are on the ball. Head should be slightly off. Slowly curl upward, twisting torso and aiming left elbow towards right leg, back to center, twisting upward with right elbow to left leg. Complete 15 reps.

Weighted side bend- Stand firm with weight in each hand and arms along your side. Feet firm on floor. Bend waist to opposite side until slight stretch is felt. Lower to opposite side same distance and repeat. Continue for 15 reps.

Side & Center Plank- Get on the floor and get into forearm plank position by supporting weight on forearms and toes, spine straight. Hold for 15 to 30 seconds. Once complete, move body onto side and support yourself with one forearm on the floor and your other arm on your waist. Hold for 15 to 30 seconds. Repeat side plank on your opposite side. Again hold for 15 to 30 seconds.

Ball Twists- Stand up and grab stability ball with both hands and extend arms over chest. Keeping arms straight, twist to the right, back center, and to the left. Keeping abs tight, complete full set of 15 reps. *One full circuit. Always listen to your body.

Although it’s important to complete circuit at a quick pace, if you need a break take it, but it’s important to push yourself for optimal results. For those that are completing the circuits for a second or third time, take a two to three minute break between each circuit.

Fitness and Wellness Expert Bárbara Trujillo Gómez leads the way on a no-excuse honey fitness challenge that will help you get back on track with your New Year’s resolution!

National Honey Board
11409 Business Park Circle, Ste. 210
Contact: Ana Cerón Firestone, CO 80504
(310) 473-4422 Phone: (303) 776-2337
ana.ceron@rlpublicrelations.com Toll Free: (800) 553-7162
Fax: (303) 776-1177

www.honey.com
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Firestone, Colo., December 6, 2011 – Spiced Honey Ponche with ground cinnamon and winter-warming rum. Honey Salvadorian Ponche with the soothing taste of chamomile and refreshing pineapple. This holiday season expert mixologist Deysi Alvarez teams up with the National Honey Board (NHB) to reinvent the traditional Latin American ponches of the winter holidays and introduces them with the distinctive flavor of the natural sweetener she grew up with: honey!

Traditional ponches are enjoyed during Las Posadas, a centuries-old festivity observed throughout Latin America to remember Mary and Joseph seeking shelter before the birth of baby Jesus. They are also served during Christmas and New Year’s Eve when people enjoy the aromatic drinks with friends and family.

As a Latina, Deysi Alvarez grew up observing Las Posadas and always looked forward to the tasty drinks, which influenced her to develop her own original recipes. “The key to making the perfect ponche is using natural, fresh ingredients and you don’t get any more natural than honey,” states Deysi. “Its unbeatable flavor complements liquor, fruits and spices beautifully. I feel strongly that once you’ve tried these recipes, honey will become your secret ingredient for the most delicious ponches.”

Working alongside top mixologist Julian Cox and award-winning chef Ricardo Zarate as a full time fixture at the popular West LA Picca Cantina Restaurant, Deysi has learned the importance of only using quality ingredients such as honey. She collaborated with the NHB to create honey-infused holiday ponches that explore the unique, aromatic qualities of honey and pair it with traditional ponche ingredients, like apples and cinnamon, to develop what are sure to become the hit of the season and the new holiday staples.

The incomparable taste of honey in the holiday ponches will bring life to your party and balance out your favorite holiday dishes. Whatever you plan on cooking, whether it be tamales or turkey, these honey-infused holiday ponches will make the perfect match.
This holiday season, Deysi Alvarez shares her favorite honey-infused ponche recipes that you can enjoy with your whole family. Be the talk of the party with these deliciously sweet and unique blends!

All of Deysi’s honey-infused ponche recipes can be found exclusively on www.mielpura.org.

About the National Honey Board
The National Honey Board is a federal research and promotion board under USDA oversight that conducts research, marketing and promotion programs to help maintain and expand markets for honey and honey products. These programs are funded by an assessment of one cent per pound on domestic and imported honey.

National Honey Board
11409 Business Park Circle, Ste. 210
Contact: Ana Cerón Firestone, CO 80504
(310) 473-4422 Phone: (303) 776-2337
ana.ceron@rlpublicrelations.com Toll Free: (800) 553-7162
Fax: (303) 776-1177
www.honey.com
Share