Helpful Hints: Use them!!
Did you know that 1lb. of muscle burns 50 more calories a day...that means just 6lbs. of muscle on your body needs 300 more calories a day to maintain!
You need to eat & weight train to keep a tone muscular body. Doesn't that sound better than starving and living on a cardio machine?
So, lets learn some delicious things to eat & some good muscle toning you can do to reshape your bodies!
Our bodies are made up of 70% water. Our blood is 83%, bones are 22%, and muscles are 75%. So, ladies what is one of the most important things we can do for ourselves? We need 80-100 oz. of water a day !
Love Your Buns !
For our muscles to grow with these workouts they need the right fuel. We know muscles need protein to grow. Now, what are good sources of healthy protein?
- chicken
- ground turkey burgers
- organic sliced turkey or roast beef whole wheat wraps
- cottage cheese
- black beans
- fish & seafood
- low fat white cheese
- small amounts of peanut butter & almond butter
- small amounts of lean beef
- protein shakes & bars ( I like pure protein & protein plus bars)
One of my favorite muscles to work is shoulder! Listen ladies, nice round shoulders give us that great V shape. So, lift some weight!! Here are some great exercises for shoulders.
The Light Weight Shoulder Workout (with dumbbells)
Do the following sequence of exercises non-stop for ten reps each:
- Lateral Raises - 10 (palms down)
- Lateral Raises - 10 (thumbs up)
- Lateral Raises - 10 (thumbs down)
- Front Raises - 10 (thumbs up)
- Cross overs - 10 (palms facing away from you)
- Military press - 10 (overhead press
Lateral Raise
A safe and effective shoulder exercise with light weights. Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulder back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next 7 exercises without stopping.
Thumbs-up
After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.
Thumbs-up / Down
Continue with side lateral raises. As you lift your arms upward, keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor. Repeat for 10 times, always leading in the up and down direction with your thumbs.
Front Raise (Thumbs-up)
Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height keeping your thumbs up.
Cross Overs
With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.
Military Press
Place one foot ahead of the other and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm).
Do this routine during any upper-body day workout. Each of the Military.com Fitness Books has this great workout explained and placed throughout the books.
Shoulder Press Machine-Use it !
Healthy Snacks
• 1 cups non-fat yogurt, vanilla or lemon flavored
• 1 cup blueberries, rinsed and drained
- • 1 cup strawberries, hulled, rinsed, and drained
- Cover w/ 2spoons of lite whip cream
- 1 cup nugget-style cereal, such as Fiber One or Kashi's Go lean cereal
- handful of almonds
Berries & Yogurt Parfait
- Whole wheat cracker w/humus
- Cottage cheese w/fruit
- Rice cake w/peanut butter & 1/2 banana sliced on it
- Low carb whole wheat wrap w/turkey & spinach
- Low fat white cheese w/apple
- Fiber one bar
- Protein bar (I like protein plus & pure protein) some are filled w/sugar
- 3 egg white omelette w/asparagus
- Whole wheat english muffin w/lowfat melted cheese
- Handful almonds & 1/2 grapefruit
- Celery & peanut butter
- Cup of warm black beans
- Tuna & whole wheat crackers
- 1 whole egg & 1 egg white on whole wheat toast
Few healthy snack ideas. Keep your snacks around 150-250 calories.
Know what your calorie intake should be for who you are.
Have these snacks in between your full 3 meals.
You should try to eat every 3-4 hrs.
This keeps your metabolism burning all day long.
My favorite snack!
Some of my favorite supplements:
- BSN Syntha-6 Protein
- BSN N.O. XPLODE
- X-pel water pills
- Pure Protein Bars
- Protein Plus Bars
- Animal Pak
Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.
1. Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
2. Core exercises don't require specialized equipment or a gym membership
Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.
3. Core exercises can help tone your abs
Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.
4. Strong core muscles make it easier to do most physical activities
Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
5. You can take it slow
You don't have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.
6. You can do core exercises at home
Remember, you don't have to trek to the gym to do core exercises. Try them on the floor at home while you're watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.
7. Core exercises can help you reach your fitness goals
Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals
Core exercises
Starting Position
Sit on the floor while holding a medicine ball (or dumbbell) in both hands with shoulders relaxed, elbows bent, and arms pulled close to the sides of the body. Place your knees and feet about hip-width apart, heels on the floor, knees bent and back straight. Pull your abs in tight and with a straight back, lean back from the hips until you feel your abs engage (pictured).
Action
INHALE: Keeping heels on the floor, abs engaged, and arms close to your body, twist from the waist to the left side. EXHALE: Twist back to the center (starting position). INHALE: Twist to the opposite (right) side. EXHALE: Return to the starting position to complete one rep.
Special Instructions
Keep your abs pulled in, shoulders relaxed, and feet down at all times. Focus on twisting from the waist, allowing your upper torso and arms to turn with you. Keep your back long and flat at all times.
Make it easier: Don't lean back as far. Use a lighter weight or no weight. Limit your range of motion.
Make it harder: Lean back and/or twist further. Lift one foot off the floor to increase the intensity and balance challenge.
Muscles Worked: Abs, Obliques
Torso Twist With Medicine Ball
Waist Trimming Moves :
Men's Health Magazine just wrote that planks are the best overall core exercises you can do! Start with holding it for as long as you can, then keep adding seconds each time. Also pulse it up and down when you are in position.
Everyone knows this time of the year we eat to much...and we always see a lot of people we don't always get to see....so what a great time to be looking GOOD! You have 1 month to look great in that New Years Eve dress!!
A better bet for flat abs? Focus on moves like the plank and side plan that work often-neglected areas of your core. And don't forget your butt, too. Weak glutes push your stomach out and give you a belly even if you don't have one
Strawberry Dessert made from fresh strawberries. What could be more appealing on a hot summer night?
• One pound of fresh strawberries
• 1 large tub of cool-whip, regular or Cool-whip free
• 1 box of vanllia reduced fat-high protein waffles- Vans
Step One-
Rinse strawberries well. Cap. Cut each strawberry into four pieces.
Step Two-
In a large mixing bowl, we will mix our quick and easy strawberry dessert. Add the whipped topping to the cut strawberries. Stir well until strawberries are coated.
Step Three-
Break vanilla wafers, but don't crush them. Mix them in and stir, being careful not to really crush them as you stir.
Step Four-
Serve strawberry dessert in parfait glasses for an elegant, but quick and easy summer treat. Place a whole strawberry on top for a festive touch to your presentation.
• Most important part of this recipe is DO NOT TELL PEOPLE HOW EASY IT IS! MAKE UP A NAME FOR IT, IF YOU WANT, but DO NOT TELL THE RECIPE! Shh....it's a secret.
• If you want some to eat tomorrow, which by the way, it is better the next day, be sure and save some back for yourself before serving!
FACT/FICTON: Cardio burns more calories than strength training.
Fiction.
Contrary to long-held belief, strength training is—as new studies have shown—superior to steady-state cardio in caloric burn. In one University of Southern Maine study, participants blasted as many calories doing 30 minutes of weight training as they did running at a six-minute-per-mile pace for the same amount of time. Unless you're Lolo Jones, strength is your best bet.
The other huge benefit of weight training? It boosts your metabolism after your workout—and builds muscle that will further increase your fat-burning potential in the long run. "If you do steady-state cardio, when you leave the gym, that's it for your calorie burn," says David Jack, general manager of Competitive Athlete Training Zone in Acton, Massachusetts. "But when you do strength work, you'll continue to burn calories for up to 36 hours."
OhYeah! Itʼs Banana Muffins!
Here’s a recipe I make with the OhYeah! Total Protein System. These muffins are BIG and under 200 calories with 18 grams protein!
2 Bananas
4 oz Apple Sauce
2 T. Olive Oil (or 4 more oz apple sauce if you want to reduce calories)
1 C. Low fat Cottage Cheese
2 C. Chocolate (or Vanilla) OhYeah! Total Protein System Powder
2 Egg Whites
1 C. Oatmeal
1 C. Whole Wheat Flour
1/2 tsp. Salt
1/2 tsp. Baking Soda
2 tsp. Baking Powder
2 T. Vanilla Extract
Preheat Oven to 400 degrees. Mash bananas in large mixing bowl and add apple sauce, vanilla, olive oil, cottage cheese, egg whites. Mix wet ingredients and slowly add protein powder, flour, oats, salt, baking soda and baking powder. Mix until smooth. Pour into 12 muffin tins and bake at 400 degrees for about 25 minutes.
Enjoy!
Egg Salad is the perfect school lunch! It’s hearty, tasty and takes no time at all to prepare. Trade the fatty, mayonnaise-laden version for this Eat-Clean recipe from my latest book, The Eat-Clean Diet for Family and Kids! Make sure to pack it in a cooler.
Ingredients
• 1/4 cup / 60 ml fat-free cottage cheese
• 1 Tbsp / 15 ml skim milk
• 1 tsp / 5 ml mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp / 30 ml chopped green onion
• 2 Tbsp / 30 ml chopped celery
• Dash curry powder
• 1/4 tsp / 1 ml sea salt
Preparation
Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
Blend remaining ingredients except egg whites with cottage cheese mixture.
Add diced egg whites to cottage cheese mixture. Mix well.
Nutrients Per Serving
Calories: 170
Calories from Fat: 30
Fat: 3.5g
Saturated Fat: 1g
Trans Fat: 0g
Protein: 17g
Carbs: 18g
Dietary Fiber: 3.5g
Sodium: 528mg
Cholesterol: 106mg
Preparation
Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
Blend remaining ingredients except egg whites with cottage cheese mixture.
Add diced egg whites to cottage cheese mixture. Mix well.
YIELD: 4 patties
PREPARATION TIME: 20 minutes
COOKING TIME: 14-20 minutes
Details
What man doesn't love to fire up the barbecue? There is something primitive and tough about hot coals, fire, and cooking outdoors. Trade greasy, heart-attack-on-a-plate burgers for these juicy, delicious and Clean bison burgers. Visit your local butcher to select the best ground bison. It is one of my new favorite ways to get my protein. Great treat on a hard leg day!
Ingredients
• 1 Tbsp / 15 ml olive or safflower oil
• 3/4 cup / 180 ml finely chopped onion
• 2 egg whites
• 1/4 cup / 60 ml oat bran or oatmeal ground in a coffee grinder
• 1/4 cup / 60 ml cooked, mashed sweet potato
• 1 Tbsp / 15 ml molasses
• 1 tsp / 5 ml crumbled, dried oregano
• 1/2 tsp / 2 1/2 ml sea salt
• 1/2 tsp / 2 1/2 ml freshly ground, black pepper
• 1 lb / 455 g ground bison
Preparation
Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
Meanwhile, in a large bowl, mix together egg whites, oat bran or oatmeal, sweet potato, molasses, oregano, sea salt and pepper.
Stir in onions and bison. Mix the ingredients together with clean hands until just combined. This is real hands-on cooking. Take a handful of the meat and create a flat patty. You can get your family involved here too, so they can make patties that fit them. Just make sure they use clean hands.
Grill the patties for 7-10 minutes on each side or until the burgers reach desired doneness.
If you would like to store the patties in the freezer to use later, wrap the patties individually in parchment paper. They can be stored for up to one month in the freezer.
Tip
Pair these burgers with whole-wheat or Ezekiel buns. Top the burgers with cut-up tomatoes, leafy greens, and hummus.
Nutritional Value for One Patty (no bun)
Calories: 143
Protein: 22 g
Carbs: 6 g
Dietary Fiber: 2.5 g
Fat: 2 g
Sat. Fat: 1 g
Sodium: 50 mg
Cholesterol: 80 mg
YIELD: 4
PREPARATION TIME: 15 minutes
COOKING TIME: 6 minutes
Details
Get the taste of summer with Tosca's homemade jerk spice! The mix of spices in combination with tilapia will have you begging for more!
Ingredients
• 1 tsp / 5 ml thyme
• 1 tsp / 5 ml chili powder
• 2 cloves of garlic, pressed
• 1 tsp / 5 ml ground ginger
• 1/2 tsp / 2 1/2 ml nutmeg
• 1/2 tsp / 2 1/2 ml cinnamon
• 1 jalapeno pepper, cored, seeded, and finely chopped
• 1 tsp / 5 ml freshly ground black pepper
• Pinch of sea salt
• 1 Tbsp / 15 ml lime juice
• 2 Tbsp / 30 ml olive oil
• 1/2 tsp / 2 1/2 ml ground cloves
• 4 tilapia fillets
Preparation
Combine herbs and spices in a small bowl and mix well.
Coat tilapia fillets with olive oil. Pat both sides with spices.
Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook!
Tip
Serve this dish with Brown Rice Pilaf (on pg. 103 The Eat-Clean Diet Cookbook) and steamed asparagus.
Jerk-Spiced Tilapia with Asparagus and Rice Pilaf
Nutrients Per Serving
Calories: 160
Protein: 20 g
Carbohydrates: 0 g
Dietary Fiber: 1 g
Fat: 8 g
Saturated Fat: 1 g
Sodium: 242 mg
Cholesterol: 50 mg
Happy Holidays to all!! Parties, food, people schedules! It is a tough time of the year! Be strong, just say no! It is a eating, and socializing time of the year. Make the right choices and enjoy how you look and feel through this season! Best tip to help with this, be accountable. Right down everything you eat and keep yourself full of GOOD food!!!
Amino Acids: Your best choice for optimum health, growth, energy and focus.
The biological keys to exercise performance and muscle synthesis
by Gary Crass
"I'm taking in enough whey protein that has the amino acids in it, and I'm eating right and taking a vitamin/mineral supplement, how important can it be to take in extra aminos?"
If you've avoided amino acid supplementation for the reason above, consider this: Virtually every single biological function in the human body requires amino acids and these requirements increase during higher activity levels such as exercise. In the scientific documentaries you'll hear them sometimes referred to as the "building blocks of life," and rightly so because these protein constituents are involved in the production of everything from brain neurotransmitters and cell walls, to cartilage, muscle tissue and energy. This biological reality is crucially important to bodybuilders because the higher physical and mental activity of workouts increases the need for these "building blocks." If your exercise routine seems a bit sluggish and mass gains are progressing slowly it may well be that you're not getting enough amino acids. Maintaining the right diet and taking whey protein, although necessarily important for basic muscle tissue synthesis and good health still will not supply enough aminos for optimum performance and growth.
So if you're not taking them (or only taking a couple) you should consider stepping up your workout results with one of the most crucial supplement groups. The following will help you understand what they do and how to use them effectively.
Before we get into the specifics of what each one does, here's a quick primer on what they are. There are 22 amino acids, 8 essential (cannot be made by the body and must be obtained from food) and the remainder non-essential (can be made by the body from other amino acids). You might think of them as construction blocks that come in different sizes and shapes but connect together to form different proteins in the body—50,000 different types of protein in all that comprise ¾ of the weight of the human body (minus the water). Clearly, amino acids are the essence of life.
The following can be used as a quick reference when you're having difficulty with a certain aspect of your workout routine (energy levels, focus, growth, etc.) or if you're just looking for ways to improve your overall health and vitality.
The Ultimate Amino Acid List
BCAAs
Amount: Up to 4800 mg (two 2400 mg servings in 2:1:1 ratio of leucine, isoleucine and valine)
Used for: Muscle protection and growth.
Optimal Use: 30 minutes before and immediately after training.
Named for their branch-like structure, these 3 highly regarded aminos may be the most important of them all for preventing muscle tissue breakdown. Your body will also use BCAA's as fuel during intense training. All 3 are considered essential (your body cannot produce them so they need to be obtained from food). Together they represent your best bet for increasing size while holding on to your hard-earned gains. Individually they have specific roles:
L-leucine — The fourth most abundant amino acid found in muscle tissue, leucine is needed in the right ratio to other aminos in the body or you will be unable to utilize the protein you take in. Simply put, if you don't have enough leucine, you can't grow. This is why you'll always see BCAAs offered as a 2:1:1 ratio of leucine, iso-leucine and valine. Some of the critical functions leucine has been noted for are maintaining nitrogen balance (essential for muscle synthesis), preserving glycogen stores and enhancing mental clarity during exercise. Leucine is the more popular of the three for its superior muscle synthesis support, making it a very effective supplement on its own.
L-isoleucine — Endurance, as well as muscle healing and repair, are the benefits associated with isoleucine. And like leucine, isoleucine can also be utilized as an energy source during intense exercise. In fact, studies have indicated that BCAAs may provide 10% of the energy expended during a typical workout.
L-valine — Muscle metabolism, nitrogen balance and muscle tissue repair are some of the more important functions of valine as well as its use as an energy source during intense training.
Glutamine
Amount daily: Up to 20 grams
Used for: Exercise recovery, growth hormone enhancement, cell hydration, immune system support, anti-catabolic action.
Optimal use: Immediately after workout (with protein), between meals and before bedtime (preferably on an empty stomach).
L-glutamine is available in two forms, L-glutamine and N-acetyl-L-glutamine. The acetyl version is highly stable during digestion, which increases absorption and makes it more readily available to assist muscle synthesis. Glutamine is classified as a non-essential amino acid (which means it can be manufactured by your body from other aminos) although during times of intense body stress such as weight training or recovery from illness, it becomes conditionally essential and must be obtained from food or supplements to avoid serious depletion. This depletion can occur because glutamine is in very high demand in the body and at the same time comprises over 50% of the amino acids found in skeletal muscle tissue. Therefore, if there's not enough glutamine available for muscle repair after your workout because of other priorities then muscle tissue breakdown is inevitable. And considering glutamine levels are reduced by 50% in the body after a workout it becomes clear that this "non-essential" amino is absolutely necessary for bodybuilders. Glutamine has been shown to increase cell water volume, which in turn facilitates muscle energy and repair. Still another, and one of the more critical functions of L-glutamine is its immune system support, as it is one of the primary precursor compounds in the production of glutathione, the master antioxidant in the body.
Arginine
Daily amount: Up to 12 grams for arginine; up to 9 grams for arginine-AKG.
Used for: Muscle growth enhancement, nitric oxide production for muscle "pump" effect, growth hormone enhancement.
Optimal use: Arginine-AKG: Sustained release caps—3000mg once in the morning on an empty stomach and 3000mg again 30 minutes prior to lunch. Powder: 3000mg before workout and another 3000mg on an empty stomach either in the morning prior to breakfast or afternoon. If you're susceptible to cold sores, take 500mg of L-lysine with arginine.
Arginine is another non-essential amino acid that most bodybuilders would agree is absolutely essential for their workouts. One of the more celebrated supplements in recent years, arginine has shown a remarkable ability to assist in the production of nitric oxide, in turn enhancing blood flow which produces a noticeable "pump" while working out. Arginine also helps preserve lean muscle tissue, stimulates growth hormone release and has a positive effect on raising insulin-like growth factor. All these benefits working together from one amino have established arginine as one of the single most effective (and popular) sports compounds ever for enhancing exercise and producing lean mass. And if this weren't enough, arginine may have a favorable effect on male sexual health and erectile dysfunction as well due to the increased blood flow. Arginine-alpha-ketoglutarate is the more bioavailable and preferred form for its superior muscle pump facilitation and faster anabolic results. Another advantage in the AKG is that because of its high bioavailability only 6 grams per day is needed.
Beta alanine
Used for: Exercise performance, muscle growth, precursor to carnosine, nitrogen transport.
Amount daily: 2 grams
Optimal use: 20-30 minutes before workout. Take with creatine for best effect.
The amino acid Beta alanine (beta designates an amino acid classification of alanine which can be alpha or beta) has several very crucial roles in protein synthesis (muscle growth). It's also the primary compound that provides the muscles with stored glycogen during workouts as well as transporting nitrogen, the key component for muscle synthesis.1 Perhaps its most important function is as a precursor to the di-peptide carnosine, showing in a four-week study to significantly elevate levels by as much as 66%. This is important because carnosine has demonstrated a lactic acid buffering effect, which may lower the fatigue threshold allowing for a more effective workout. Indeed, this study credited a combination of creatine and beta alanine for higher lactic acid threshold in one study group compared to a control group using creatine alone. If carnosine's the goal, then why not take carnosine? Carnosine is broken down in the digestive tract so that only 40% is left as beta alanine to be re-synthesized as carnosine again, so you'll actually end up with more carnosine in the long run if you take a beta alanine supplement.
Acetyl L-carnitine
Used for: Energy, exercise recovery, weight-loss and focus, anti-catabolic action.
Amount daily: Up to 2000 mg per day.
Optimal use: Up to 1000 mg immediately prior to training. Take any additional pre-workout supplement ½ hour before training so as not to interfere with the absorption of ALC. ALC can also be taken on an empty stomach between meals for energy enhancement and focus support. Do not take with food or other aminos.
Aceytl L-carnitine (often referred to as ALC) is a more bioavailable form of the amino acid carnitine, a non-essential amino acid that assists fat metabolism by helping transport free fatty acids into the mitochondria of cells where they can be used as a source of energy. The acetyl version is preferred because it more easily crosses through cell membranes, including the blood-brain barrier making it an excellent brain cell energizer as well. If you need a little focus and pick-me-up during the workday, or any time for that matter, ALC should do the trick, even enhancing mood for many people. ALC is a powerful free-radical scavenger and has also been shown to suppress cortisol, the muscle wasting protein. Studies have validated its energy and muscle recuperative assistance. This along with its fundamental role in helping convert fat to energy makes it one of the most versatile and effective sports supplements available. Of all the amino acids, ALC may be the most effective in supporting weight-loss and energy.
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Amino Acids!!- So Important!
