Monday, June 11, 2012

Stretch Daily In Hot Shower.




Stretching need only be performed once a day in the hot shower.
The heat of the water warms the muscles, so they have greater elasticity.
Static stretching can also be performed immediately after vigorous cardiovascular exercise
as part of the cool down.
Usually, the second time your range of motion is better.
Should you stretch first, and then warm up?
The old theory was to stretch first, and then warm up. WRONG! Always
stretch a warm muscle.
That is why I always stretch in the hot shower. I let the hot water warm the
muscle group before I stretch it.
If you don’t have immediate access to a hot shower, or bath, then take at
least five minutes to gradually warm up first. This will slowly elevate your
core body temperature, and help prevent injuries.
Should you keep stretching through the pain?
No, when you stretch a muscle, go to a point where you feel mild tension,
and not pain. When you feel pain, your body is giving you a signal that you
went too far (or over stretched.) Be careful!
Do not bounce when you stretch. You should be comfortable when you
stretch. Bouncy stretching will cause pain, and tear down the muscle
fibers.
How should you breathe when you stretch?
Before you start your stretch take a nice deep breath in through your nose.
Your air passages go all the way down to your belly button, so you should
feel the air expand your belly button area. Slowly exhale as you do your
stretch.
When you stretch on a regular basis, your range of motion will improve,
and you will compliment the other parts of your fitness program.
Stretching should feel good, and relaxing.
 How long should you hold each stretch?
You should hold each stretch for 16 seconds. Do each stretch twice.
Usually, the second time your range of motion is better.
Should you stretch first, and then warm up?
The old theory was to stretch first, and then warm up. WRONG! Always
stretch a warm muscle.
That is why I always stretch in the hot shower. I let the hot water warm the
muscle group before I stretch it.
If you don’t have immediate access to a hot shower, or bath, then take at
least five minutes to gradually warm up first. This will slowly elevate your
core body temperature, and help prevent injuries.
Should you keep stretching through the pain?
No, when you stretch a muscle, go to a point where you feel mild tension,
and not pain. When you feel pain, your body is giving you a signal that you
went too far (or over stretched.) Be careful!
Do not bounce when you stretch. You should be comfortable when you
stretch. Bouncy stretching will cause pain, and tear down the muscle
fibers.
How should you breathe when you stretch?
Before you start your stretch take a nice deep breath in through your nose.
Your air passages go all the way down to your belly button, so you should
feel the air expand your belly button area. Slowly exhale as you do your
stretch.
When you stretch on a regular basis, your range of motion will improve,
and you will compliment the other parts of your fitness program.
Stretching should feel good, and relaxing. 

Wednesday, May 23, 2012

Strength Training For Beginners


Strength training is Very Important if you want a sculpted body-
Imagine if you will, some of the famous statues . Let’s take Atlas, or David for
example. How would it be if there bodies were represented as a slab of flab?
Would they look sculpted. Of course not, and yet many endurance athletes
insist that “ All I have to do is run.” Like the story of the Emperor With No
Clothes, they can’t see that their upper body looks like a set of
toothpicks. This is aside from the fact that it is functional, and healthy to be
strong.
The medical term for muscle atrophy is sarcopenia. As we age our muscles
gradually atrophy, resulting in frailty. Strength training staves off sarcopenia,
and extends the curve.
 

-------------------------------------
Check Your Form- Follow Along in Your Book - (Bound or Kindle Version)
-------------------------------------

Grab A Copy Now!


What We Eat















----------------------------------
----------------------------------

What we eat is most important. No matter how well we train, and
workout, we will still look sloppy if we don’t eat right. Face it, if we go
overboard with our eating, it will impact our health, and ability to train. I know
for myself, if I’m even a few pounds overweight I can’t run as well, or do as
many pull-ups, for example. Here is a Tip: Eat only to fuel your body. ..consider
that constant pleasure is not pleasure…A certain measure of restraint will
enhance your enjoyment of the food you do eat.

Too busy to eat right? Try my helpful recipe.




High Protein Meal Replacement bar Recipe*Yummier!

High Energy/Protein
Meal Replacement bar Recipe
*Yummier!
4c oats
4c whole wheat flour
2c finely ground nuts and seeds
2.c honey
2 whole eggs
16 egg whites
1 cup Whey Protein Powder
2c wheat germ
1/4 teaspoon salt
1t vanilla
1/4c olive oil
Mix ingredients then pour into 2 inch
Baking pan. Bake for 20 minutes. 

Cut into bars. Store in freezer. Enjoy!  Energy/

Friday, May 18, 2012

How To Determine Your Ideal Weight



 
















Keep in mind that you will lose inches before pounds.

For Women: The ideal weight for a woman who is exactly 5 feet tall is 
100 pounds. 
For every additional inch above 5 feet, add five pounds. 
If you are shorter than 5 feet tall, subtract five pounds for every inch 
you measure below 5 feet.
Next, determine whether you have a small, medium or large frame. 
Using a  measuring tape, measure your wrist. If your wrist measures exactly 6 
inches, you have a medium frame and the weight number you calculated 
above, does not need to be adjusted. 
If your wrist measures less than 6 inches, subtract 10 percent from your ideal
weight.
If your wrist measures more than 6 inches, add 10 percent to your ideal weight.
 
For Men: The ideal weight for a man who is exactly 5 feet tall is 106 
pounds. For every additional inch above 5 feet, add 6 pounds. To 
determine whether you have a small, medium or large frame, measure your 
wrist. If your wrist measures exactly 7 inches, you have a medium frame 
and you do not need to adjust your ideal weight. If your wrist is 
smaller than 7 inches, you have a small frame and should subtract 10 
percent from your ideal weight. If your wrist is larger than 7 inches, 
you have a large frame and should add 10 percent to your ideal weight.
 
Okay, now that you know what your ideal body weight should be, let's 
take a look at how to get there...

Wednesday, April 25, 2012

How do I set realistic goals for myself?



Make your goals challenging, but realistic. I know you may be impatient for results, but the worst thing you can do is set yourself up for frustration, which may cause you to give up, and quit. Better to allow yourself a little more time. Make your goals attainable, and realistic. For
example, if it presently takes you 13 minutes to walk a mile, it would be a more appropriate beginning goal to walk a mile in 11 minutes rather than in 8 minutes.
Set specific, not general goals. Don’t set a goal “to improve muscular strength.” Instead aim, for example, to increase the number of push-ups you can do at once from 10 to 15.



Set goals that you can reach within a time period that is short enough to keep you motivated. Rather than setting a goal of losing 35 pounds this year,
set one to lose 2 pounds this week.
If it took you years or a lifetime to get out of shape, what’s the rush?
Give yourself a chance to enjoy the challenge of the process, and the few extra
months it may take to attain your dream body.
Take pride in the little “private victories” you have along the way. A
”private victory” may be doing your workout when you are not in “the mood.”
Or sticking to your food plan while watching your friend “pig out” on her
favorite junk food.
Take a few moments to think about your personal goals.
Can I really attain my dream body in just 16 minutes a day?
Absolutely, as I said before, all you have to do is promise me, and
yourself that you will diligently, and consistently follow my simple system
EXACTLY, and I guarantee you phenomenal results in just
16minutes a day! And, it’s only 6 days a week...you even get a day off.
What I have provided you in this book is the plan. It is up to you to work it.

Monday, April 2, 2012

Discovered: The Fountain of Youth!




What if I told you that the Fountain of Youth had been discovered and that you could reap the benefits of its life-extending, body-enhancing powers today? You would probably think I had either lost my mind or that I was about to pitch a new line of supplements to you! But it's true, the Fountain of Youth exists, and I need you to read on, because these next few paragraphs will change the way you view your body forever:

Age creeps up on you in the form of lowered metabolism, easier weight gain and aching muscles and joints.
 In fact, at the age of 50 most people begin to lose 12% of their muscle strength and 6% of their muscle mass with each passing decade. It's no wonder that for centuries people have been so intrigued with finding the Fountain of Youth!

But did you know the real culprit behind age-related ailments?
 DisuseThat's right - your body feels the effects of aging most when you don't use it! Makes sense, doesn't it? In youth we are generally active and vigorous, and as the years pass by we tend to be more cautious and less apt toward physical activity. This disuse takes quite a toll on our bodies.

Exercise is the Fountain of Youth.

Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don't. Isn't that amazing!

What if you aren't 50 yet - maybe not even 40? Should you simply sit back and relax, since aging is so far off in your future? No! If you are younger than 50, I still have one piece of advice for you - exercise! By making exercise a part of your daily life you are in the position to arm yourself against ever feeling the full effect of aging on your body. What a powerful thing! And guess what? Exercise brings you a plethora of other benefits as well.

And you thought that exercise was only useful for losing weight! Not only will exercise increase your strength and muscle mass, check out this list of the proven benefits of exercise:

  •                       improved sleeping patterns
  •                       improved blood profile
  •                       increase in bone density
  •                       increased life expectancy
  •                       improved cardiovascular health
  •                      decrease in life-threatening conditions, such as diabetes, insulin resistance and heart disease
  •                       increased muscle strength
  •                      decreased blood pressure
  •                      improved psychological health
  •                      increase in mobility and flexibility
Wow! Did you know that exercise could do all of that for you? It has been proven that regular exercise will help keep you younger even as your age increases. And we are talking about both physical and metal youth.

So now that you know the secret power of exercise, what should you do to harness it?
 Participate in a regular exercise program and feel younger and more vibrant than ever! Making the decision to get into shape will be the best one you make in your life, and I encourage you to contact me to jump start your exercise program.
Are You Hungry?
When you find yourself reaching for a candy bar--WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, a walk around the block... you get the idea! By the time your heart rate returns to normal you will find that your craving has passed--and not only did you save yourself from empty calories, you burned extra calories as well!
Grilled Chicken & Spinach Salad with Orange Dressing
Sweet fruit flavors deliciously complement peppered chicken in this tantalizing salad. It can be enjoyed for a healthy lunch or dinner. 
Yield: 4 servings
Ingredients
·                               1 (10-oz.) pkg. pre-washed fresh spinach, torn
·                               1/2 cup orange juice
·                               3 tablespoons brown sugar
·                               3 tablespoons vinegar
·                               1 teaspoon grated orange peel,
·                               1/8 teaspoon salt
·                               2 medium shallots, minced
·                               4 boneless skinless chicken breasts halves, pounded slightly to flatten
·                               1/4 teaspoon black pepper
·                               6 slices orange, halved
·                               1 1/2 cups strawberries, halved
Instructions
1.                             Heat grill. Place spinach in large bowl. In a small sauce pan, combine orange juice, brown sugar, vinegar, orange peel, salt and shallots; mix well. Bring to a boil over medium heat, stirring occasionally. Immediately pour over spinach; toss to combine. Divide evenly onto 4 plates.
2.                             When ready to grill, lightly sprinkle 1 side of the chicken breast half with 1/8 teaspoon pepper. Place chicken, peppered side down, on gas grill over medium heat or charcoal grill 4 to 6 inches from medium coals. Cook 5 minutes. Lightly sprinkle chicken again with remaining pepper; turn chicken. Cook an additional 3 to 5 minutes or until chicken is fork-tender and juices run clear.
3.                             Slice chicken breasts crosswise into slices; do not separate slices; arrange 1 breast half on spinach mixture on each plate. Arrange halved orange slices and strawberries around chicken.
Nutritional Analysis: One serving (1/4 of recipe) equals 260 calories, 4g fat, 25g carbohydrates and 30g protein.

Monday, March 26, 2012

Holy Eating



Holy Eating:The Spiritual Secret to Eternal Weight Loss

by Ph.D Robert M. Schwartz, takes the concept of  being thoughtful about what you eat to a  heavenly level. 

As a psychotherapist Schwartz  was struck by the realization that  he was  ill equipped to help his clients with weight loss,

and faced the fact that he himself was a food addict.

If I let something other than God control me, my allegiance was divided.  I was being ruled by food, not serving God with all my heart. In a sense, there was something unholy about my relationship to food.  With this awareness, I turned away from diets and towards God to re-discover the long known, but rarely practiced, answer to the intractable problem of weight:  eating with holiness.  As I learned more, I discovered that this ancient wisdom is contained in the Bible and traditional Jewish spiritual practices rooted in Kabbalah.”
Dr. Schwartz brings down lofty mystical wisdom in a way that is understandable and applicable to anyone
struggling with weight loss and food addiction.
No matter what specific diet plan you have chosen, Holy Eating
will give it a whole new meaning and higher purpose.
I highly recommend you pick up a copy of Holy Eating: The Spiritual Secret to Eternal Weight Loss .