MOTIVATION

To Your Health!

HAPPY HOLIDAYS  TO YOU ALL!!!

NEW POSTS COMING

AFTER THE HOLIDAY!

Stay Tuned!

FITNESS FOULS

HERE ARE SOME GYM NO NO'S & FOR FUN TODAY

TOO MUCH PROTEIN....

They are so convenient aren't they!  Throw your powder in your water, shake & go!  Protein shakes have become widely favored as nutritional supplements, thanks in part to the high-protein diet craze. Many people think of protein shakes as a convenient diet food, and perhaps a meal substitute when you're on the go. Others view them as the key to successful muscle-building; you've probably seen protein supplements at the nutrition store touted as helpful for bulking up.


However, you have got to be careful of drinking too many protein shakes and not enough REAL protein, such as the quality protein foods include lean meat, eggs, poultry, fish, beans, legumes, nuts and dairy products.

Here's why.  Protein protein shakes tend to digest pretty quickly so you're not getting a lot out of them in terms of the sustained value out of it.  Your body needs real food.  You can easily just swap one of your shakes out for real protein.


The healthy adult should eat 0.8 grams per kilogram (a kilogram being about 2.2 pounds) of body weight, excluding pregnant women who need an extra 10 grams than what is recommended. Nursing mothers need an extra 15 grams for the first 6 months while nursing. After that, they need only an extra 12 grams. Males with a strenuous exercise routine should eat from 1 to 1 1/2 grams of protein per pound of body weight.


Excessive protein in your diet also increases the risk of osteoporosis because of limited calcium intake. Too much protein and not enough carbohydrates can cause ketones to collect in the blood (ketosis).    Too much protein in a day is also hard on your kidneys!


The other risk you must be very careful with when consuming protein shake(s) throughout your day is that, many brands - and you may not even know this, contain metals in them.  15 different brands that I know of have been tested 12 out of the 15 came up with arsenic, cadmium, lead and mercury in them.  Now hold onto your seats because I know a lot of you love Muscle Milk BUT -- keep reading. of some of those brands tested they were:

• EAS Myoplex Original Rich Dark Chocolate (ready to drink liquid): 16.9 arsenic, 5.1 cadmium
• Muscle Milk chocolate powder: 12.2 arsenic, 5.6 cadmium, 13.5 lead, 0.7 mercury
• Muscle Milk Vanilla Cream: 12.2 lead

Keep in mind that these products which tested high were tested based on very large doses. Therefore, this might be a red flag only for very heavy users (three shakes a day or up to 8 scoops) of specific products.


This is SUPER important to know, especially for women that are in their child bearing years and plan on getting pregnant in the future.  


So whether you're a bodybuilder looking to buff up with minimal effort, or a someone looking for a magic food substance that doesn't make you any fatter, protein shakes aren't really the answer.

Ever wondered exactly what scurvy was? Try complete meal replacement and you just might find out.  Be careful...KNOW WHAT'S IN YOUR PROTEIN SHAKE!

To Your Health!

The Skinny On Fast Food Salads

In the recent crusade against unhealthy foods, fast food chains like McDonald's have been the first against the wall. Their clever (and mildly diabolical) two-pronged defense aims at targeting communities where the healthy eating trend hasn't spread yet and where the residents are currently the highest-risk demographic for heart disease and other diet-related issues (witness this official McDonald's-sponsored website, 365black.com). Meanwhile, they aim to hold onto the health nuts by promoting "healthy" items to the menu, like yogurts and salads.


The reason that "healthy" is in quotes is that fast food restaurants' salads are often even worse for you than their burgers. The Wendy's Mandarin Chicken Salad, for example, beats the quarter pound Wendy's Double Stack cheeseburger in fat, sugar, carbs and total calories.

Fortunately, most fast food restaurants have nutrition information brochures stuffed somewhere out of view that you can use to research menu items before diving in. The new health care bill actually requires them to put the info somewhere visible but that takes all the challenge out of it. So let's just say if the salad has lots of dressing, meat, cheese or bits of fried food on it, the addition of lettuce does not negate the damage.

To Your Health!

STAY TUNED!

Many of you have requested many different topics on fitness AND food!  So this will require actual video of ME demonstrating and cooking clean healthy meals!

Stay tuned, production is working to get this started so I can get videos up of myself demonstrating proper lifting, stretching and hey I might even be your fitness guru of the day & get you off that couch and you can workout with me or get you in your kitchen and teach you some easy quick clean meals! 

Stay tuned!

To Your Health!

MUSIC ON MY PAGE

I JUST WANTED TO THROW A QUICK NOTE OUT TO THOSE VISITING MY SITE...THE MUSIC ON MY PAGE IS FOR PURE MOTIVATION ONLY...I APOLOGIZE IF ANYONE IS OFFENDED BY THE 'F' WORD BUT THE SITE FOR THE MP3 PLAYERS DO NOT HAVE THE CLEAN VERSION.

I HOPE YOU CONTINUE TO VISIT THIS SITE .... TODAY A NEW POST IS COMING!

To Your Health!

The Natural Athlete

The problem with being a natural athlete is that your grueling workouts, unwavering dedication and ceaseless work ethic often get overlooked.  Sure you've got your great genes, but it took a lot of heard work to look in good them.


That's why you only put the best into your workouts and your body.  I have a great suggestion, use MET-Rx instantized 100% NATURAL Whey. You will love it!  It's loaded with the high quality protein you need to support muscle without all of the junk and fillers that protein powders carry.  A LOT of men and women that use protein powders don't even know that a lot brands are JUNK!

Treat your nutrition the same as your workouts -- you put the best in and you take best the out of it.


Some people shape their bodies with iron...you use hard work!


To your health!

Today's Healthy Recipe

Look, when you are eating clean you run out of ideas.


I admire Jamie Eason and have for years.  Her story of breast cancer in her 20's and surviving is so incredible.  Here's her recipe:

Ingredients:
* 2 lbs ground turkey (or chicken)
* 3 egg whites
* 1 cup quick cooking oats
* 1/2 tsp ground cumin
* 1/2 tsp dried thyme
* 2 tsp dry yellow mustard
* 2 tsp black pepper
* 2 tsp chipotle pepper spice
* 1 tsp salt
* 2 tbsp garlic powder (2 cloves minced)
* 1 small onion (finely chopped)
* 2 celery stalks (finely chopped)



Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Serving Size:
Women: 2 muffins
Men: 4 muffins

Thanks Jamie, they were yummy so I wanted to share!


To Your Health!

Ways To Overcome Your Fear Of Stepping Into A Gym

Many people resolve to stay overweight and unhealthy because they are intimidated by the gym.  I've even been told by friends,  that they want nothing to do with the gym. Before they can even get a membership, they've got to lose weight.  Even though I have tried so hard to convince friends that, NOT everyone in the gym has this lean, toned, muscular perfect body, that.the truth is, the majority do not.  That's why they are there.


I've been working in gyms since I was 24 years old.  Nobody even cares if someone walks in that's overweight. People are not staring at you.  But I get it.  No matter what I can tell them and try to reassure them, they've got to take the first step themselves.

This is why I try to suggest getting a free pass for a day or so.  This way you can get the feel of the environment. Do a walk through with a sales person.  Trust me, you more than likely will realize you had a preconceived notion about the gym that is not true. 


But, there are some other ways to over come this fear:

• Remind yourself why you are there: You signed up to lose 20 pounds before your wedding, look better naked, lose that stubborn baby weight, or help lower your cholesterol.
• I strongly believe in power in numbers: Workout with a friend. Meet your buddy at the gym so you have someone to talk to. It is always nice to have a familiar face in an uncomfortable place. Plus, you will be less likely to skip a session when someone is meeting you there.
• Everyone is there for the same reason: Even the fittest people at the gym were beginners at one point. Your target weight may be months away, but the important thing is that you are taking the first step to achieving your goal. YOU ARE THERE! BE PROUD OF THAT!
• Less staring eyes: If you are convinced that everyone is staring at your while you workout then avoid going when the gym is crowded. Ask a gym employee when are the busiest times of the day. When is your gym least crowded?
• FILL YOUR MP3 player with GOOD MUSIC!  Make a playlist with your favorite songs and listen to your mp3 player while you workout. Get lost in the music and forget about your embarrassment. Just try not to sing out loud when you are on the treadmill. It usually draws more attention. Occasional air guitar is fine. And you know what, before you know it, your workout is finished!
• DON’T compare yourself to others: Be realistic. If you are a 43 year old mother of two, don’t compare your thighs to the 19 year old college track and field star’s legs. However, if you are intrigued by a person’s rock-hard calves, don’t be afraid to ask what exercises they do. How else would you know that they go hiking three days a week outside the gym?
• DO compare yourself to yourself: Ask a trainer at your gym to help you track your progress with measurements and regular body fat assessments. Better yet, how do your jeans fit? Are you less winded when you walk up a flight of stairs? Notice small improvements and write them down. I suggest for the first 60 days STAY AWAY FROM THE SCALE (if you are doing this on your own).
• Stay Classy: Check out a group class designed for beginners. You will probably see other people just like you. If the pace is right, jump in and sign up.  Consider a yoga class.  Read Alicia Parks article “Getting Back To The Yoga Mat”.
• Workout attire. Stay classy.  You'll notice that most people sort of dress the same.  Tank tops, spandex, shorts, t-shirts, sweatshirts.  It's not a fashion show and workout clothes in general do not cost too much.

DO NOT LET ANYONE TELL YOU NOR BELIEVE THAT:

IT'S NOT TRUE!  In fact, for me, the gym is one of the most positive places I can be during the week.  You will start to get to know people.  Develop new friendships and you WILL start to enjoy yourself!

To Your Health!