3 Elementary Supplement DOs and DON’Ts

This was a good insight to supplementation……Take a read!

DefiningDadBod

Are you currently taking any supplements?

“Yes! I don’t exercise like I should and I eat too much junk, but I am doing this part right. I do a meal replacement from muscle milk in the morning instead of breakfast because any breakfast is better than no breakfast, right? I take a one-a-day and fish oil from walmart. I’m also taking my fat burner, the animal pack thingy that the nutrition guy at GNC said I should take, and the rasberry ketones from doctor OZ. So I don’t need any help here!”

When it comes to health and fitness, supplementation is an important topic to be considered. The average person eats way too much of the wrong stuff and way to little of the right stuff to support an active and healthy metabolism and therefore supplementation is a great way to ensure that all the correct building blocks are available…

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To cheat or not to cheat

I have recently been thinking about how I feel about cheat meals. For me personally if I cheat once the likelihood of me doing it for the rest of the day are very high because fatty processed foods are engineered to make you crave more, but if you don’t give into your cravings every once in a while the whole binge episode happens. I think what I’ve decided to do is if I am in a situation where eating healthy is not an option then it is ok, but I would rather choose a healthier option of they dessert or craving and go with that instead. I donno it is kind of tricky. Please comment on your thoughts!-

Will Squats Give Me A Booty?: Your Questions Answered by Daniel Jacas

Will Squats Give Me A Booty?: Your Questions Answered by Daniel Jacas.

This article was great and addressed many of the common myths women have about strength training and spot reduction.  The faster we realize these are false the faster we get the bodies we want.  The weight lifting not making me bulk up was really hard for me to grasp for a long time until I took exercise prescription and our professor said that when clients come to him and say they want to lose weight and “Tone-up” they fall in the strength training category because that is the best way for weightloss. Unless you are maxing out in the gym everyday and lifting some serious weight “YOU ARE NOT GOING TO BULK UP.”  Stick to weights that are heavy enough for you to complete 8-12 reps.  This article summed things up perfectly.  Take a read

What’s for Breakfast?

Yumm… need to try these

Run, Kaylee, Run

Delicious smoothies!  Packed with tons of nutrient dense ingredients that will help get you on the right track each morning.  Go ahead, pick a flavor that suits your needs and give it a shot.  Perfect for making in large proportions to feed not only yourself, but friends and family.  Add it to your breakfast for a variety of vitamins and antioxidants!

bfast1

Apple Banana Cinnamon Smoothie

Ingredients

  • 5 raw almonds
  • 1 red apple
  • 1 banana
  •  3/4 cup nonfat Greek yogurt
  • 1/2 cup nonfat milk
  • 1/4 teaspoon cinnamon

Directions

  1. Place all ingredients in a blender. (Depending on how powerful your blender is, you may need to chop the apple and almonds into small pieces before blending.)
  2. Blend on medium-high for 30 seconds (or until desired consistency).

Makes one 16-ounce serving for a total of 382 calories.

bfast2

Blueberry Smoothie

Ingredients

  • 1 cup skim milk
  • 1 cup frozen unsweetened blueberries
  • 1 Tbsp  cold-pressed organic…

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Applesauce Oatmeal Muffins

Made these and they really are delicious!

Run, Kaylee, Run

DSC_0021

Ingredients

  • 1 cup old fashioned rolled oats (not instant)
  • 1 cup nonfat milk
  • 1 cup whole wheat flour
  • 1/2 cup brown sugar
  • 1/2 cup unsweetened applesauce
  • 2 egg whites (I’ve used EggBeaters)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 1 tsp sugar
  • raisins or nuts (optional but I haven’t used either yet)

Directions

Preheat the oven to 400 degrees. Soak the oats in milk for an hour. Spray muffin pan with cooking spray. Combine the oat mixture with the applesauce and egg whites, and mix until combined. In a separate bowl, whisk dry ingredients (except the cinnamon and sugar) together. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired. Do not over mix the batter or the muffins will be tough. Spoon muffin mixture into muffin pan. Combine the cinnamon and sugar and top each muffin with some…

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Happy Weekend!

this so called life

Image

I think this quote speaks to something that Gandhi said which was that “the means must match the end”. He used this quote to explain the necessity for non-violence; that you can’t expect a peaceful end if the means by which you achieve this is not also peaceful. If you don’t follow your heart, and follow what makes you feel alive along the journey, you can’t expect to end up in a place where your heart is fulfilled. There are certain things that we feel drawn to such as people, places, hobbies….things that inspire us, or make us feel more alive.  These feelings are part of our visceral compass; our internal guide that is also in-tune with the rest of the universe. Let yourself be silently drawn by that which you really love. It will not lead you astray.

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Interval Treadmill Workout (advanced)

Incline

Speed

Duration(minutes)

1.5

3.0

1-2

1.5

3.5

2-3

1.5

4.0

3-4

1.5

6.5

4-6

1.5

8.0

6-7

1.5

6.0

7-9

1.5

8.5

9-10

1.5

5.0

10-12

1.5

6.5

12-13

1.5

7.5

13-14

1.5

6.0

14-16

1.5

5.5

16-17

1.5

8.0

17-18

1.5

6.0

18-20

1.5

8.5

20-21

5.0

2.5

21-22

5.0

4.0

22-23

10.0

3.0

23-25

10.0

3.5

25-26

10.0

4.0

26-27

10.0

5.5

27-28

10.0

3.0

28-29

12.0

3.0

29-30

12.0

3.5

30-31

12.0

3.0

31-32

12.0

3.5

32-33

12.0

5.5

33-34

12.0

2.5

34-35

15.0

2.5

35-37

15.0

3.0

37-38

15.0

2.5

38-39

15.0

5.5

39-40

Cool Down  5.0

3.0

40-42

4.0

3.0

42-45

 

How to do REAL cardio

If you are the type of the person that goes into the gym and hops on the treadmill for an hour while doing the same pace, chances are your probably not seeing any results.  The best type of cardio is high-intensity such as plyo or interval training.  Interval training also keeps things interesting and gives you a longer EPOC(exercise post oxygen consumption).  This term means that even after your workout is finished you will continue to burn calories at a higher rate than if you were to just do regular steady-state cardio.  For the longest time I thought that I was doing myself justice by running on the treadmill for five miles at the same pace, because ya know longer is better, but thats not the case.  Do yourself a favor go for half the time and yield better results!  I will post an additional interval workout that I did just yesterday for you to give a try.  If it looks too ambitious cut the time short or do walking intervals instead.  The great thing about intervals is you can do any combination of intensities! Just make sure you put in intensities that are going to challenge you followed by periods of rest.