Got my first workout in since having to get meds for a sinus infection. My body is LOVING me right now!!
Great day in the mornin' ;-)
Wednesday, March 31, 2010
Sunday, March 28, 2010
Home-made Protein Bars
Home-made Protein Bars
Quick & Easy and NO Baking!
2 cups quick oats
4 scoops protein powder
1 tbsp flaxseed
1/2 cup natural peanut butter
1/2 cup water
Knead all ingredients together in a large bowl. Line a 9x9 baking dish with parchment or wax paper. Spread dough into pan. Freeze for 30 minutes. Remove from freezer, cut into bars. Store in fridge once you've cut them into the size you want. You can also wrap them individually in cling wrap.
Below are the values for the whole pan, so just divide by how many bars you cut to come up with individual amounts:
Calories: 1910
Protein: 133.5g
Sugar: 16g
Total Fat: 86g (16g sat fat)
Monday, March 22, 2010
How To Use Cardio For MAXIMUM Fat-Burning
By Tom Venuto
Times have changed since the Aerobics revolution of the 1970's and 1980's. For years, aerobics was the darling of the fitness world. Then scientists began to acknowledge the benefits of weight training - for everyone, not just for bodybuilders.
Recently, the pendulum has swung the other direction and we've actually started hearing fitness "experts" suggesting that cardio should be kept to a minimum or even avoided completely. That's the way things tend to go in the fitness world - they swing back and forth in trends, from one extreme to another. Lots of cardio or no cardio.
I suggest you avoid trend-hopping and pay close attention to what actually works, by people who know what they are talking about (such as bodybuilders, who are the leanest muscular athletes in the world). Doing nothing but cardio is a mistake. But cutting our cardio completely is also a mistake. The truth lies in the middle. Maximum fat burning occurs when you combine cardio training and weight training together.
Those who are genetically gifted with above average metabolisms will find that a slight drop in food intake and just a few days a week of cardio will usually do the trick. However, most people who are struggling with fat loss (sometimes referred to as "endomorph" body type) are simply NOT burning enough calories to get the results they want. The answer for them is more activity to burn more calories.
For health and weight maintenance, I would suggest 3 short cardio workouts per week, about 20-30 minutes per session. But for maximum fat loss, I recommend 4-7 days per week of cardio or other physical activity for 30-45 minutes (based on results), at a moderate pace. You can mix up the type of cardio you do, or choose the type you enjoy the most - stationary cycling, stairclimbing, elliptical machines, aerobic classes and other continuous activities are all excellent fat burners (it doesn't have to be indoors or on a cardio machine).
If time efficiency is a concern for you, you could do 2-3 of those cardio workouts as high intensity interval training and you'll achieve very good results even with briefer workouts. Even as little as 20-25 minutes per session can get great results IF your intensity level is high enough. Remember, seeing your abs is about low body fat. Low body fat is about burning calories and creating a calorie deficit. The calorie deficit is created by increasing the number of calories you burn and or decreasing the amount of calories you take in from food. Increasing intensity is one way to burn more calories in less time.
Times have changed since the Aerobics revolution of the 1970's and 1980's. For years, aerobics was the darling of the fitness world. Then scientists began to acknowledge the benefits of weight training - for everyone, not just for bodybuilders.
Recently, the pendulum has swung the other direction and we've actually started hearing fitness "experts" suggesting that cardio should be kept to a minimum or even avoided completely. That's the way things tend to go in the fitness world - they swing back and forth in trends, from one extreme to another. Lots of cardio or no cardio.
I suggest you avoid trend-hopping and pay close attention to what actually works, by people who know what they are talking about (such as bodybuilders, who are the leanest muscular athletes in the world). Doing nothing but cardio is a mistake. But cutting our cardio completely is also a mistake. The truth lies in the middle. Maximum fat burning occurs when you combine cardio training and weight training together.
Those who are genetically gifted with above average metabolisms will find that a slight drop in food intake and just a few days a week of cardio will usually do the trick. However, most people who are struggling with fat loss (sometimes referred to as "endomorph" body type) are simply NOT burning enough calories to get the results they want. The answer for them is more activity to burn more calories.
For health and weight maintenance, I would suggest 3 short cardio workouts per week, about 20-30 minutes per session. But for maximum fat loss, I recommend 4-7 days per week of cardio or other physical activity for 30-45 minutes (based on results), at a moderate pace. You can mix up the type of cardio you do, or choose the type you enjoy the most - stationary cycling, stairclimbing, elliptical machines, aerobic classes and other continuous activities are all excellent fat burners (it doesn't have to be indoors or on a cardio machine).
If time efficiency is a concern for you, you could do 2-3 of those cardio workouts as high intensity interval training and you'll achieve very good results even with briefer workouts. Even as little as 20-25 minutes per session can get great results IF your intensity level is high enough. Remember, seeing your abs is about low body fat. Low body fat is about burning calories and creating a calorie deficit. The calorie deficit is created by increasing the number of calories you burn and or decreasing the amount of calories you take in from food. Increasing intensity is one way to burn more calories in less time.
Thursday, March 18, 2010
Recipe
Pita Pizza1 whole wheat pita
1/2 cup marinara sauce
1/2 cup grated low-fat mozzeralla cheese
1 cup diced veggies of your choice (mushrooms, onions, tomatoes, garlic, or bell pepper)
2 ounces diced, grilled chicken breast, other lean meat, or protein source
Instructions: Preheat oven to 350 degrees. Slice pita around the edges, making two open-faced discs. Bake discs for about a minute until slightly toasted, but not really brown. On the inside (bumpy) side of bread, spoon sauce, followed by veggies, meat, and finally cheese. Bake for about 15 minutes or until cheese is golden brown. Makes 2 pizzas, but you can eat them both -- if you did your workout today! From Turbo Jam
Sunday, March 14, 2010
Motivation
Keeping motivated during the first few months of a new exercise program is vital since this is when a person is most likely to drop out and revert to old behaviors.
Consider and write down the advantages of staying with the program and becoming more physically fit and healthy.
Keep a list of reasons for exercising posted on the refrigerator door – this can be a powerful motivator on days when you don’t want to work out.
Add activities you enjoy into your work out.
Make an appointment in Team Beachbody’s WOWY Supergym with Buddies, or have a friend or family member exercise with you.
Visualize yourself succeeding at your exercise goals and becoming fitter and healthier.
Repeat positive affirmations to yourself throughout your work out (example: “I can achieve my fitness goals,” or “I am strong and healthy.” A person who repeats positive affirmations develops a more positive attitude regarding exercise. They also increase a person’s confidence in their own abilities.
Reward yourself after a grueling workout or a successful week on a wellness program. It’s important to choose a reward that does NOT sabotage your fitness goals. Perhaps a massage, a new outfit, new electronic toy, etc.
Info from US Career Institute
Consider and write down the advantages of staying with the program and becoming more physically fit and healthy.
Keep a list of reasons for exercising posted on the refrigerator door – this can be a powerful motivator on days when you don’t want to work out.
Add activities you enjoy into your work out.
Make an appointment in Team Beachbody’s WOWY Supergym with Buddies, or have a friend or family member exercise with you.
Visualize yourself succeeding at your exercise goals and becoming fitter and healthier.
Repeat positive affirmations to yourself throughout your work out (example: “I can achieve my fitness goals,” or “I am strong and healthy.” A person who repeats positive affirmations develops a more positive attitude regarding exercise. They also increase a person’s confidence in their own abilities.
Reward yourself after a grueling workout or a successful week on a wellness program. It’s important to choose a reward that does NOT sabotage your fitness goals. Perhaps a massage, a new outfit, new electronic toy, etc.
Info from US Career Institute
Monday, March 8, 2010
Goals
Goals provide a long-term vision while serving as motivators on a day-to-day basis.
Setting appropriate goals with realistic expectations is a vital part of any effective and fun fitness program. Working toward goals provides you with motivation, letting you measure and observe your fitness progress and feel accomplishment.
You must take responsibility for setting your own goals, but having a friend or coach to check in with daily or weekly can help keep you accountable.
Accomplishing a goal leads to greater self-confidence and a sense of pride, both of which increase motivation for exercising. So set SMART goals:
Smart
Measurable
Attainable
Relevant
Time specific
Write down your goals so you can refer to them and check your progress toward them. If a long term goal seems out of reach, break it down into smaller steps or goals.
Celebrate each victory no matter how small and don’t be discouraged by any failures. Keep at it until it becomes a victory!
Until you’re ready to help yourself, there is little chance for success. The first step to achieving a goal is believing that you can achieve it!
Info from US Career Institute
Setting appropriate goals with realistic expectations is a vital part of any effective and fun fitness program. Working toward goals provides you with motivation, letting you measure and observe your fitness progress and feel accomplishment.
You must take responsibility for setting your own goals, but having a friend or coach to check in with daily or weekly can help keep you accountable.
Accomplishing a goal leads to greater self-confidence and a sense of pride, both of which increase motivation for exercising. So set SMART goals:
Smart
Measurable
Attainable
Relevant
Time specific
Write down your goals so you can refer to them and check your progress toward them. If a long term goal seems out of reach, break it down into smaller steps or goals.
Celebrate each victory no matter how small and don’t be discouraged by any failures. Keep at it until it becomes a victory!
Until you’re ready to help yourself, there is little chance for success. The first step to achieving a goal is believing that you can achieve it!
Info from US Career Institute
Tuesday, March 2, 2010
Habits
People begin practicing poor health behavior for different reasons and often without realizing they are doing so. Each behavior has its own set of contributing factors, therefore, these independent behaviors must each be addressed and fixed separately.
“Your habits operate at the unconscious level, you are not normally aware of them. It’s only by bringing a habit into your conscious awareness that you can observe what it’s doing, how it empowers and serves you or doesn’t.
You can change or get rid of a habit once you are aware of it, but it takes time and knowing where to focus your energy. It’s tough to get rid of the habit you don’t want by facing it head on. The way to accomplish it is to replace the unwanted habit with another habit you do want. And creating new and better habits, ones that empower and serve you is something you know how to do. You do it the same way you built any habit you have: one step at a time. Baby steps.” -- The Slight Edge by Jeff Olson
Establishing a new habit takes a minimum of 30 days and when it comes to diet and exercise practices, 3-6 months often is needed before a person feels that behavior change is part of his lifestyle.
“Nothing is stronger than habit.” -- Ovid
Info from US Career Institute
“Your habits operate at the unconscious level, you are not normally aware of them. It’s only by bringing a habit into your conscious awareness that you can observe what it’s doing, how it empowers and serves you or doesn’t.
You can change or get rid of a habit once you are aware of it, but it takes time and knowing where to focus your energy. It’s tough to get rid of the habit you don’t want by facing it head on. The way to accomplish it is to replace the unwanted habit with another habit you do want. And creating new and better habits, ones that empower and serve you is something you know how to do. You do it the same way you built any habit you have: one step at a time. Baby steps.” -- The Slight Edge by Jeff Olson
Establishing a new habit takes a minimum of 30 days and when it comes to diet and exercise practices, 3-6 months often is needed before a person feels that behavior change is part of his lifestyle.
“Nothing is stronger than habit.” -- Ovid
Info from US Career Institute
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