As a trainer I can honestly say I am so tired of hearing and thinking even myself "if I could just get these 5 lbs. off me." It seems, I am just as guilty as the rest of America being so self-driven in my goals. You know this year I am going to make more money, this year I am going to get the perfect body, I will buy that new car. I mean, its kind of sickening when you think about it. Its like on the bottom of my recent goal charts, I mind as well write, "Congrats all you do is think about yourself."
What about being more grateful in the New Year, or striving to do something far greater than a monetary job, call home more often, actually volunteer at that soup kitchen or as corny as this sounds looking within to make the outer beauty pop. While I am honest to a fault, I would still in addition, like to achieve a better body and more of a fuller bank account. But there is something, I have stumbled upon a trick that is keeping me on top of my diet logs, on top of working out hard, on top of focusing more on my work to achieve a higher profit for the past 3 weeks. Now this post is not to say, look at what I am doing, its more to point out what I should been doing for the past year, STOP thinking about my damn self!
3 weeks ago I said to myself, get over yourself, you are living a life with no meaning, no purpose, the only thing you got to show is a bunch of party pics on facebook, just pathetic. And still with such trivial things to worry about in life I still could not seem to be getting the results I wanted too.
I said you know what I am going to go to Haiti, not for the notion that I am going there with the silly idea that I am really going to be helping anyone, but rather the people and children that have been through such tragedy can still smile are going to re-teach me how to live, I am going to obtain another training certification, not so much to add one more to the belt but quite frankly I want my clients to get real, hardcore results. Its time to really start looking into grad school because your mind is your best weapon. I have been so busy in the past 21 days with a quick trip home that I have not even had time to sit there and think about all the BS that I was thinking about 4 weeks ago, and never want to go back to being that pathetic again. And guess what has happened in the past 3 weeks:
Trying to prep for Haiti, workouts have been more time condensed but at the same time its caused them to be more effective then ever, and already I am well on my way to getting in my best shape.
Saving Money for my 4th cert has forced me to not hit the bars and eat out so much, guess what I have more than enough saved, I am running a profit and coming up with healthy cooking recipes which just may lead me to something else:)
Contemplating, grad school, you know what kind of car I will be driving in a few years?!
The thing is when you get selfless, it is amazing how far the people you want to do things for will push you to be your absolute best. The result, your not really helping anyone, all the people in your life are just helping you reach your full potential.
Thursday, December 30, 2010
Tuesday, October 5, 2010
No Need to Trade Your 6-Pack for a Beer Gut this Football Season!
Football Season is Here!
I love football, food, and adult beverages. However, I do not love all the additional calories it can bring with it. Here is a list of simple things I have found to keep your taste buds happy this wonderful season, while keeping your waist line in check:
The Swap:
Swap beef burgers for turkey or veggie burgers
Skip the queso and stock up on salsa
Skimp on the mayonnaise or opt for a low-fat one
Add veggies with low-fat ranch or hummus to the mix
Make your beer a light one
Mix your mixed drinks with a diet soda, crystal light, or low-calorie fruit punch mix
Swap your white buns for some whole wheat buns or make your burger a lettuce wrap
Opt for baked potato chips over regular potato chips
Some of my favorite tailgating recipes:
Tasty Chicken Strips (taken from “Hungary Girl”)
Ingredients
6 oz. Tyson (or another brand) Boneless Skinless Chicken Breasts (raw); cut lengthwise into 5 strips
1/2 cup Fiber One cereal
1/4 cup Egg Beaters, Original
1/4 tsp. Lawry's Garlic Salt
Pepper (to taste)
Directions
Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add garlic salt and pepper to crumbs. Place crumbs in one small dish and Egg Beaters in another. Next, coat raw chicken strips with Egg Beaters and then with crumb mixture. Place strips on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of strips and place in oven. Cook for 10 minutes, and then turn strips over. Add another light mist of nonstick spray and cook for an additional 8 to 10 minutes (until chicken is fully cooked and Fiber One looks crispy). Enjoy! Serves 1.
Serving Size: 5 pieces (entire recipe)
Calories: 240
Fat: 3.25g
Sodium: 805mg
Carbs: 26g
Fiber: 14g
Sugars: 0.5g
Protein: 42.5g
Lamb Kabobs with Mustard Glaze
• 12 ounces lean boneless lamb leg
• 1/4 cup Dijon-style mustard
• 3 tablespoons lemon juice
• 1 green onion, finely chopped
•2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
•16 tiny new potatoes, halved (about 1 1/4 pounds)
•1 small red onion, cut into wedges
•1 red, yellow, or green sweet pepper, cut into 1 1/2-inch squares
•Hot cooked orzo (optional)
DIRECTIONS
Trim fat from meat. Cut meat into 1-inch cubes. Place meat in a medium bowl.
For marinade, in a small bowl stir together mustard, lemon juice, green onion, and thyme. Pour half the marinade over meat, stirring to coat. Cover and marinate in the refrigerator for 2 to 6 hours, stirring occasionally. Cover and refrigerate the remaining marinade for glaze.
Before grilling, place a steamer basket in a large saucepan. Add water to just below the bottom of the steamer basket. Bring to boiling. Add potatoes. Steam, covered, for 10 to 12 minutes or just until potatoes are tender. Remove steamer basket from saucepan; cool potatoes for 5 minutes. Break each onion wedge into 2 or 3 layers. Drain meat, discarding marinade.
On eight 6- to 8-inch metal skewers alternately thread meat, potatoes, onion, and sweet pepper, leaving 1/4 inch between pieces. Grill kabobs on the rack of an uncovered grill directly over medium coals for 12 to 14 minutes or until meat is slightly pink in the center, turning and brushing occasionally with glaze up to the last 5 minutes of grilling. (Or broil on the unheated rack of a broiler pan 3 to 4 inches from the heat for 6 to 8 minutes, turning and brushing occasionally with glaze up to the last 5 minutes of broiling.) If desired, serve kabobs with orzo.
Guacamole with Chipotle Tortilla Chips (from cooking light)
Chipotle chile powder gives the crunchy chips a smoky kick that pairs well with the buttery guacamole. Use ground cumin or regular chili powder in its place, if you prefer. Prepare the chips up to a day ahead, and store in a zip-top plastic bag.
Yield: 16 servings (serving size: 2 tablespoons guacamole and 4 chips)
Ingredients
Chips:
8(6-inch) corn tortillas
Cooking spray
1/2 teaspoon salt
1/2 teaspoon chipotle chile powder (such as McCormick)
Guacamole:
3 tomatillos
1/3 cup chopped onion
1/3 cup chopped plum tomato
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
3/4 teaspoon salt
2 ripe peeled avocados, seeded and coarsely mashed
2 jalapeño peppers, seeded and finely chopped
1 garlic clove, minced
Preparation
Preheat oven to 375°.
To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes.
To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.
Enjoy and Go Ducks!
I love football, food, and adult beverages. However, I do not love all the additional calories it can bring with it. Here is a list of simple things I have found to keep your taste buds happy this wonderful season, while keeping your waist line in check:
The Swap:
Swap beef burgers for turkey or veggie burgers
Skip the queso and stock up on salsa
Skimp on the mayonnaise or opt for a low-fat one
Add veggies with low-fat ranch or hummus to the mix
Make your beer a light one
Mix your mixed drinks with a diet soda, crystal light, or low-calorie fruit punch mix
Swap your white buns for some whole wheat buns or make your burger a lettuce wrap
Opt for baked potato chips over regular potato chips
Some of my favorite tailgating recipes:
Tasty Chicken Strips (taken from “Hungary Girl”)
Ingredients
6 oz. Tyson (or another brand) Boneless Skinless Chicken Breasts (raw); cut lengthwise into 5 strips
1/2 cup Fiber One cereal
1/4 cup Egg Beaters, Original
1/4 tsp. Lawry's Garlic Salt
Pepper (to taste)
Directions
Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add garlic salt and pepper to crumbs. Place crumbs in one small dish and Egg Beaters in another. Next, coat raw chicken strips with Egg Beaters and then with crumb mixture. Place strips on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of strips and place in oven. Cook for 10 minutes, and then turn strips over. Add another light mist of nonstick spray and cook for an additional 8 to 10 minutes (until chicken is fully cooked and Fiber One looks crispy). Enjoy! Serves 1.
Serving Size: 5 pieces (entire recipe)
Calories: 240
Fat: 3.25g
Sodium: 805mg
Carbs: 26g
Fiber: 14g
Sugars: 0.5g
Protein: 42.5g
Lamb Kabobs with Mustard Glaze
• 12 ounces lean boneless lamb leg
• 1/4 cup Dijon-style mustard
• 3 tablespoons lemon juice
• 1 green onion, finely chopped
•2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
•16 tiny new potatoes, halved (about 1 1/4 pounds)
•1 small red onion, cut into wedges
•1 red, yellow, or green sweet pepper, cut into 1 1/2-inch squares
•Hot cooked orzo (optional)
DIRECTIONS
Trim fat from meat. Cut meat into 1-inch cubes. Place meat in a medium bowl.
For marinade, in a small bowl stir together mustard, lemon juice, green onion, and thyme. Pour half the marinade over meat, stirring to coat. Cover and marinate in the refrigerator for 2 to 6 hours, stirring occasionally. Cover and refrigerate the remaining marinade for glaze.
Before grilling, place a steamer basket in a large saucepan. Add water to just below the bottom of the steamer basket. Bring to boiling. Add potatoes. Steam, covered, for 10 to 12 minutes or just until potatoes are tender. Remove steamer basket from saucepan; cool potatoes for 5 minutes. Break each onion wedge into 2 or 3 layers. Drain meat, discarding marinade.
On eight 6- to 8-inch metal skewers alternately thread meat, potatoes, onion, and sweet pepper, leaving 1/4 inch between pieces. Grill kabobs on the rack of an uncovered grill directly over medium coals for 12 to 14 minutes or until meat is slightly pink in the center, turning and brushing occasionally with glaze up to the last 5 minutes of grilling. (Or broil on the unheated rack of a broiler pan 3 to 4 inches from the heat for 6 to 8 minutes, turning and brushing occasionally with glaze up to the last 5 minutes of broiling.) If desired, serve kabobs with orzo.
Guacamole with Chipotle Tortilla Chips (from cooking light)
Chipotle chile powder gives the crunchy chips a smoky kick that pairs well with the buttery guacamole. Use ground cumin or regular chili powder in its place, if you prefer. Prepare the chips up to a day ahead, and store in a zip-top plastic bag.
Yield: 16 servings (serving size: 2 tablespoons guacamole and 4 chips)
Ingredients
Chips:
8(6-inch) corn tortillas
Cooking spray
1/2 teaspoon salt
1/2 teaspoon chipotle chile powder (such as McCormick)
Guacamole:
3 tomatillos
1/3 cup chopped onion
1/3 cup chopped plum tomato
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
3/4 teaspoon salt
2 ripe peeled avocados, seeded and coarsely mashed
2 jalapeño peppers, seeded and finely chopped
1 garlic clove, minced
Preparation
Preheat oven to 375°.
To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes.
To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.
Enjoy and Go Ducks!
Tuesday, July 13, 2010
My Work Out Less and Occasional Beer Weight-Loss Success Story
It seems ever since college I was always concerned about my weight to be perfectly and pathetically honest. I would work out a ton, lift a bunch, and try to eat 6 mini meals a day of food that really lacked in flavor. However, I was never really happy or ever where I wanted to be at. Then I would go on these silly kicks about doing a fitness competition because I believe that I would finally get the body I wanted. I told myself the whole egg white and plain tuna with lemon juice wasn’t that bad. Oh how I was lying to myself. Initially I would slim down but then all the weight-training would make me look thicker. It was always a battle I just couldn’t seem to win.
After this New Year’s I decided to do a bikini competition…HA! I am sorry but I just don’t have the discipline to eat egg whites, forgo wine, and lift 6 days a week. Frustrated I said to hell with it and that’s when I came up with a plan that initially scared me at first because I was so stuck on the 6 meal thing, so stuck on lifting, so stuck on spending hours in the gym, so stuck on never drinking beer on the weekend. I was going to do the unthinkable….
Let the whole diet thing GO! I just ate a high protein diet with veggies and fruits. I ate only when I was hungry. No tuna, no egg whites, oh no delicious yet still healthy food. And on the weekends because during the week I wasn’t depriving myself, I stuck to just one cheat meal and yes I would take a bud-light with it or maybe even two!
I decided for my workouts I would just train for another marathon and regardless what the program said I was only going to lift twice a week if that. At this point I had it with the calorie counting, bland food, frustrating results, and occasional binge eating escapades that left me feeling guilty and disappointed.
At first I was nervous; it was going to be new to me, all this doing less I was afraid I was going to put weight on…….
3 months later I am back to my lightest weight and I did it without the stress, without the worry. I write this in hopes of anyone who is battling the weight can start to take it easy. It’s simple so simple I over thought it for years, and it’s not rocket science. Protein and natural foods all in moderation paired with some good cardio. Above all don’t think so much about it. Don’t be a prisoner like I was for years it was awful! Eat, Drink, and Be Merry! Life is just too short not too! Smile!
After this New Year’s I decided to do a bikini competition…HA! I am sorry but I just don’t have the discipline to eat egg whites, forgo wine, and lift 6 days a week. Frustrated I said to hell with it and that’s when I came up with a plan that initially scared me at first because I was so stuck on the 6 meal thing, so stuck on lifting, so stuck on spending hours in the gym, so stuck on never drinking beer on the weekend. I was going to do the unthinkable….
Let the whole diet thing GO! I just ate a high protein diet with veggies and fruits. I ate only when I was hungry. No tuna, no egg whites, oh no delicious yet still healthy food. And on the weekends because during the week I wasn’t depriving myself, I stuck to just one cheat meal and yes I would take a bud-light with it or maybe even two!
I decided for my workouts I would just train for another marathon and regardless what the program said I was only going to lift twice a week if that. At this point I had it with the calorie counting, bland food, frustrating results, and occasional binge eating escapades that left me feeling guilty and disappointed.
At first I was nervous; it was going to be new to me, all this doing less I was afraid I was going to put weight on…….
3 months later I am back to my lightest weight and I did it without the stress, without the worry. I write this in hopes of anyone who is battling the weight can start to take it easy. It’s simple so simple I over thought it for years, and it’s not rocket science. Protein and natural foods all in moderation paired with some good cardio. Above all don’t think so much about it. Don’t be a prisoner like I was for years it was awful! Eat, Drink, and Be Merry! Life is just too short not too! Smile!
Wednesday, June 23, 2010
A Guide to Healthy Eating (Seminar Notes)
The Top 5 Eating Habits:
Habit 1: Eat Every 2-4 Hours
-This stimulates the metabolism, balances blood sugar, and helps maintain lean mass while giving the body a reason to burn off extra fat mass.
-Think 5 meals a day: 3 main ones at a reduced size as current ones if not following plan, with 2 mini snacks
-Eating around working out. You do not need to add an additional meal before workouts if weight-loss or weight-management are your goals. Rather eat normally. If you workout first thing in the morning, sometimes it’s good to have a 100 calorie protein shake or a piece of fruit before. If you are training for something or weight gain is your goal a pre-workout drink and carbohydrate drink during your workout is recommended.
Habit 2: Eat Complete, Lean Protein, with Each Feeding Opportunity
-A High protein diet has shown to be the most effective for overall health and weight loss
-Protein should be consumed at every meal
-Great Protein sources: (lean meats such as ground beef, chicken, turkey, bison, venison, etc.)Fish (salmon, tuna, cod, roughy)Eggs (egg whites, occasional whole eggs)
-Low-Fat Dairy (cottage cheese, yogurt, part skim cheese, string cheese. etc.)
-Vegetarian choices (tofu, tempeh, soy burgers, soy jerkey, soy sausage, seitan, etc.)
-Milk protein supplements (whey, casein, milk blends)
-Proportion size:
Ladies try to get in at least 20-30 grams of protein/size of your palm
Men try to get in 40-60 grams of protein/size of two palms
Habit 3: Eat Vegetables with Each Feeding Opportunity
-Eat at least 2 servings of fruit and vegetables per meal
-Shoot for at least 10 serving a day
-When trying to loose weight have the majority of the intake come from veggies
-Serving sizes: One serving size of fruits/vegetables=1 cup of leafy vegetables, ½ cup of chopped fruit/veggies, or 1 medium-sized fruit
Habit 4: For Fat Loss, Eat “Other Carbs” ONLY After Exercise
-Focus your carbohydrates intake coming primarily from vegetables, fruit, and whole wheats
-Save “other carbs” for 1-2 hours after workout
-Focus on good high fiber, low-glycemic carbohydrates
-Focus on starch carbohydrates post-exercise
-For those wanting to lose weight only eat starch carbohydrates after workout
Habit 5: Eat Healthy Fat Daily
-Focus on getting your fat intake from good animal foods, extra virgin olive oil, mixed nuts, flaxseed, flax oil
-1/3 saturated, 1/3 monounsaturared, and 1/3 polyunsaturated
21 Super Foods
Protein
Lean meat (93% lean, top round, sirloin)
Salmon
Omega-3 eggs
Low-Fat, plain yogurt
Protein supplements
Vegetables and Fruits
Spinach
Tomatoes
Cruciferous vegetables (broccoli, cabbage, cauliflower)
Mixed Berries
Oranges
Other Carbs
Other Carbs
Mixed Beans
Quinoa
Good Fats
Mixed nuts
Avocados
Extra Virgin Olive Oil
Fish Oil
Flax seeds (ground)
Drinks/Other
Green Tea
Liquid exercise drinks
Green+
Individualization
Ectomorphic:
These individuals are naturally thin with skinny limbs. Individuals with this body type often have fast metabolisms, higher carbohydrate tolerance breakdown and naturally do well with endurance based activities.
Ideal macronutrient breakdown: 25% Protein, 55% Carbohydrate, 20% Fat
Mesomorphic:
These individuals are often naturally muscular and athletic. Individuals with this body type have a moderate carbohydrate tolerance breakdown and naturally do well with strength based activities.
Ideal macronutrient breakdown: 30% Protein, 40% Carbohydrate, 30% Fat
Endomorphic:
These individuals are often naturally broad and thick. These individuals often have slower metabolisms and a low carbohydrate tolerance break down. These individuals often do well in absolute strength act ivies.
Ideal macronutrient breakdown: 35% Protein, 25% Carbohydrate, 40% Fat
Gagging Caloric Intake: Weight-Loss Goals
Sedentary (minimal exercise)
Body Weight in lbs * 10-12 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 12-14 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 14-16 calories
*Every two weeks make sure to adjust to weight change until reaching your goal and then switch over to maintenance
Gagging Caloric Intake: Weight Maintenance
Sedentary (minimal exercise)
Body Weight in lbs * 12-14 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 14-16 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 16-18 calories
Gagging Caloric In-Take: Weight-Gain
Sedentary (minimal exercise) Body weight in lb
Body Weight in lbs * 16-18 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 18-20 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 20-22 calories
Breakfast is the Most Important Meal:
Great Breakfast Options:
-Oatmeal, flaxseed, blueberries & almonds: Simply microwave the Oats, throw some flaxseed, berries, and almonds and you have at tasty breakfast packed with great nutrients, fiber, protein, and great fats!
-Kashi Go Lean Crunch: Great high fiber, whole-grain cereal. Just add some low-fat milk for that boost of calcium
-Scrambled tofu: For when you want to switch it up! It’s healthier than scrambled eggs. Throw in some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast
-Fresh berries, yogurt, and Go Lean Crunch: Get some low-fat Greek yogurt or soy yogurt, cut up some berries or other fruits, and add some Go Lean Crunch.
-Grapefruit with whole-wheat toast & almond butter: Add a little Stevia or Splenda on top of the grapefruit, and it’s actually pretty good! The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
-Strawberry-Mango Protein Shake: 1 cup of strawberries, ½ frozen mango, 1/3 cup of skim milk, and 1 scoop of whey. Throw in a blender and you have a tasty protein shake packed with antioxidants!
-Eggs with peppers: Always opt for egg whites over whole eggs when you can. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, and black pepper. Pair with whole wheat toast for a great breakfast
-Cottage cheese and fruit: Get low-fat cottage cheese and pair with berries. If needed use stevia or Splenda to further sweeten.
Sample Meal Plan
Sample Day
Breakfast: 2-3 egg whites and ½ cup of oatmeal with ½ cup of berries
Lunch: Chicken Salad with 4 oz of sweet yams, ½ cup of brown rice or small whole wheat bun. Another great lunch is turkey whole wheat sandwich with a side salad
Dinner: Lean Meat and Veggies cooked in great lo-cal and lo-sodium sauces. Try to skip on the complex carbohydrates here every once in a while. However some other great complex carbohydrates include whole wheat pasta and red potatoes
Evening Snack (optional): applesauce with cinnamon and slivered almonds, 100 calorie package of popcorn, low-fat Greek yogurt with frozen berries, or 10 calorie Jell-O
Effective Grocery shopping methods
-Make list for the grocery store, leave with everything on it and don’t leave with anything not on it
-Always shop the perimeter of the grocery store-that’s where the veggies, lean meats, whole grains, and dairy are typically located. Avoid middle isles they are usually full of processed and “box” food
-Flax seed, whole oats, healthy oils, and whole grain are great to stalk up on
-Don’t purchase anything with trans fats
-Avoid food labels with containing artificial ingredients
-Choose best foods at the lowest prices
Food Prep for those with a Busy Schedule
The Sunday Ritual
-Sunday can be used as your food prep week. Take time to prepare meats and chop veggies for the week and place in Tupperware so you are ready to go for the week!
-The Breakfast Ritual
If Sundays are too busy, another method is preparing food for the day in the morning.
Pre-cook your Protein
Set aside some time to cook protein for the week, making it quick and ready to go
Pre-chopping veggies
Set aside a couple times a week to chop up veggies, that way they are ready to go
*Liquid nutrition shakes can be great, you can blend one and store in the fridge, make on the go, or prepare a number of them and freeze for a later time
Restaurant Dining and On-the-Go Meals!
-Choose custom meals
-Bump up protein portions, reduce carbohydrates at meals, and add veggies.
-Avoid heavy dressings and ask that they go light on the oil
-Use 5 habits
-Choose compliant restaurants
-Try to research 5 restaurants in your area that have compliant menus
Frequent Flyers and Travelers
-Chose the room with the best location (near gym, grocery store)
-Chose a room with a kitchenette, if the hotel does not have a kitchenette at least a refrigerator.
-Stock up on meat, veggies, fruit, bottled water, cottage cheese, mixed nut, whole grain breads, peanut butter etc. to store in your room. It is also helpful to bring a travel size George Foreman grill
-Bring a cooler with you to store food or a portable one if you are all over the place
-Good food supplements to travel with when time is minimum: Whey protein or a good protein powder to mix with water. Since its hard to get all your servings of veggies, it’s good to green a veggie supplement on the road like Green + and if possible homemade bars are a great food
Ship some items before hand
Tips for Social Dining
-Mini-pre meal of protein and veggies before heading out to dinner can help control your portion selection at meal time
-Offer to bring a healthy meal to dinner
-Be the one that hosts the dinner and provide healthy selections
Overcoming Nutritional Boredom:
-Ask around and sees who out of your friends cooks-Have a healthy cooking party
-Go to your local bookstore to look at different cook books. Remember most meals can be modified to be healthy ones
-Search the web
-Checkout newsstands
Habit 1: Eat Every 2-4 Hours
-This stimulates the metabolism, balances blood sugar, and helps maintain lean mass while giving the body a reason to burn off extra fat mass.
-Think 5 meals a day: 3 main ones at a reduced size as current ones if not following plan, with 2 mini snacks
-Eating around working out. You do not need to add an additional meal before workouts if weight-loss or weight-management are your goals. Rather eat normally. If you workout first thing in the morning, sometimes it’s good to have a 100 calorie protein shake or a piece of fruit before. If you are training for something or weight gain is your goal a pre-workout drink and carbohydrate drink during your workout is recommended.
Habit 2: Eat Complete, Lean Protein, with Each Feeding Opportunity
-A High protein diet has shown to be the most effective for overall health and weight loss
-Protein should be consumed at every meal
-Great Protein sources: (lean meats such as ground beef, chicken, turkey, bison, venison, etc.)Fish (salmon, tuna, cod, roughy)Eggs (egg whites, occasional whole eggs)
-Low-Fat Dairy (cottage cheese, yogurt, part skim cheese, string cheese. etc.)
-Vegetarian choices (tofu, tempeh, soy burgers, soy jerkey, soy sausage, seitan, etc.)
-Milk protein supplements (whey, casein, milk blends)
-Proportion size:
Ladies try to get in at least 20-30 grams of protein/size of your palm
Men try to get in 40-60 grams of protein/size of two palms
Habit 3: Eat Vegetables with Each Feeding Opportunity
-Eat at least 2 servings of fruit and vegetables per meal
-Shoot for at least 10 serving a day
-When trying to loose weight have the majority of the intake come from veggies
-Serving sizes: One serving size of fruits/vegetables=1 cup of leafy vegetables, ½ cup of chopped fruit/veggies, or 1 medium-sized fruit
Habit 4: For Fat Loss, Eat “Other Carbs” ONLY After Exercise
-Focus your carbohydrates intake coming primarily from vegetables, fruit, and whole wheats
-Save “other carbs” for 1-2 hours after workout
-Focus on good high fiber, low-glycemic carbohydrates
-Focus on starch carbohydrates post-exercise
-For those wanting to lose weight only eat starch carbohydrates after workout
Habit 5: Eat Healthy Fat Daily
-Focus on getting your fat intake from good animal foods, extra virgin olive oil, mixed nuts, flaxseed, flax oil
-1/3 saturated, 1/3 monounsaturared, and 1/3 polyunsaturated
21 Super Foods
Protein
Lean meat (93% lean, top round, sirloin)
Salmon
Omega-3 eggs
Low-Fat, plain yogurt
Protein supplements
Vegetables and Fruits
Spinach
Tomatoes
Cruciferous vegetables (broccoli, cabbage, cauliflower)
Mixed Berries
Oranges
Other Carbs
Other Carbs
Mixed Beans
Quinoa
Good Fats
Mixed nuts
Avocados
Extra Virgin Olive Oil
Fish Oil
Flax seeds (ground)
Drinks/Other
Green Tea
Liquid exercise drinks
Green+
Individualization
Ectomorphic:
These individuals are naturally thin with skinny limbs. Individuals with this body type often have fast metabolisms, higher carbohydrate tolerance breakdown and naturally do well with endurance based activities.
Ideal macronutrient breakdown: 25% Protein, 55% Carbohydrate, 20% Fat
Mesomorphic:
These individuals are often naturally muscular and athletic. Individuals with this body type have a moderate carbohydrate tolerance breakdown and naturally do well with strength based activities.
Ideal macronutrient breakdown: 30% Protein, 40% Carbohydrate, 30% Fat
Endomorphic:
These individuals are often naturally broad and thick. These individuals often have slower metabolisms and a low carbohydrate tolerance break down. These individuals often do well in absolute strength act ivies.
Ideal macronutrient breakdown: 35% Protein, 25% Carbohydrate, 40% Fat
Gagging Caloric Intake: Weight-Loss Goals
Sedentary (minimal exercise)
Body Weight in lbs * 10-12 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 12-14 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 14-16 calories
*Every two weeks make sure to adjust to weight change until reaching your goal and then switch over to maintenance
Gagging Caloric Intake: Weight Maintenance
Sedentary (minimal exercise)
Body Weight in lbs * 12-14 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 14-16 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 16-18 calories
Gagging Caloric In-Take: Weight-Gain
Sedentary (minimal exercise) Body weight in lb
Body Weight in lbs * 16-18 calories
Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 18-20 calories
Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 20-22 calories
Breakfast is the Most Important Meal:
Great Breakfast Options:
-Oatmeal, flaxseed, blueberries & almonds: Simply microwave the Oats, throw some flaxseed, berries, and almonds and you have at tasty breakfast packed with great nutrients, fiber, protein, and great fats!
-Kashi Go Lean Crunch: Great high fiber, whole-grain cereal. Just add some low-fat milk for that boost of calcium
-Scrambled tofu: For when you want to switch it up! It’s healthier than scrambled eggs. Throw in some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast
-Fresh berries, yogurt, and Go Lean Crunch: Get some low-fat Greek yogurt or soy yogurt, cut up some berries or other fruits, and add some Go Lean Crunch.
-Grapefruit with whole-wheat toast & almond butter: Add a little Stevia or Splenda on top of the grapefruit, and it’s actually pretty good! The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
-Strawberry-Mango Protein Shake: 1 cup of strawberries, ½ frozen mango, 1/3 cup of skim milk, and 1 scoop of whey. Throw in a blender and you have a tasty protein shake packed with antioxidants!
-Eggs with peppers: Always opt for egg whites over whole eggs when you can. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, and black pepper. Pair with whole wheat toast for a great breakfast
-Cottage cheese and fruit: Get low-fat cottage cheese and pair with berries. If needed use stevia or Splenda to further sweeten.
Sample Meal Plan
Sample Day
Breakfast: 2-3 egg whites and ½ cup of oatmeal with ½ cup of berries
Lunch: Chicken Salad with 4 oz of sweet yams, ½ cup of brown rice or small whole wheat bun. Another great lunch is turkey whole wheat sandwich with a side salad
Dinner: Lean Meat and Veggies cooked in great lo-cal and lo-sodium sauces. Try to skip on the complex carbohydrates here every once in a while. However some other great complex carbohydrates include whole wheat pasta and red potatoes
Evening Snack (optional): applesauce with cinnamon and slivered almonds, 100 calorie package of popcorn, low-fat Greek yogurt with frozen berries, or 10 calorie Jell-O
Effective Grocery shopping methods
-Make list for the grocery store, leave with everything on it and don’t leave with anything not on it
-Always shop the perimeter of the grocery store-that’s where the veggies, lean meats, whole grains, and dairy are typically located. Avoid middle isles they are usually full of processed and “box” food
-Flax seed, whole oats, healthy oils, and whole grain are great to stalk up on
-Don’t purchase anything with trans fats
-Avoid food labels with containing artificial ingredients
-Choose best foods at the lowest prices
Food Prep for those with a Busy Schedule
The Sunday Ritual
-Sunday can be used as your food prep week. Take time to prepare meats and chop veggies for the week and place in Tupperware so you are ready to go for the week!
-The Breakfast Ritual
If Sundays are too busy, another method is preparing food for the day in the morning.
Pre-cook your Protein
Set aside some time to cook protein for the week, making it quick and ready to go
Pre-chopping veggies
Set aside a couple times a week to chop up veggies, that way they are ready to go
*Liquid nutrition shakes can be great, you can blend one and store in the fridge, make on the go, or prepare a number of them and freeze for a later time
Restaurant Dining and On-the-Go Meals!
-Choose custom meals
-Bump up protein portions, reduce carbohydrates at meals, and add veggies.
-Avoid heavy dressings and ask that they go light on the oil
-Use 5 habits
-Choose compliant restaurants
-Try to research 5 restaurants in your area that have compliant menus
Frequent Flyers and Travelers
-Chose the room with the best location (near gym, grocery store)
-Chose a room with a kitchenette, if the hotel does not have a kitchenette at least a refrigerator.
-Stock up on meat, veggies, fruit, bottled water, cottage cheese, mixed nut, whole grain breads, peanut butter etc. to store in your room. It is also helpful to bring a travel size George Foreman grill
-Bring a cooler with you to store food or a portable one if you are all over the place
-Good food supplements to travel with when time is minimum: Whey protein or a good protein powder to mix with water. Since its hard to get all your servings of veggies, it’s good to green a veggie supplement on the road like Green + and if possible homemade bars are a great food
Ship some items before hand
Tips for Social Dining
-Mini-pre meal of protein and veggies before heading out to dinner can help control your portion selection at meal time
-Offer to bring a healthy meal to dinner
-Be the one that hosts the dinner and provide healthy selections
Overcoming Nutritional Boredom:
-Ask around and sees who out of your friends cooks-Have a healthy cooking party
-Go to your local bookstore to look at different cook books. Remember most meals can be modified to be healthy ones
-Search the web
-Checkout newsstands
Thursday, June 17, 2010
The Man Behind Trucks Training: Anthony Trucks
Anthony Trucks’s resume is pretty impressive at first glance: NFL athlete, Division I athlete, impressive Oregon college degree, a list of the most sought after certifications, and now current owner and strength coach of his own facility Trucks Training in the Bay Area. However, this resume really does not really do him justice.
The man behind Trucks Training is more than just an athlete, more than just a smart guy, more than just a business owner, and more than just a coach. He is a man of character. Since he has stepped on the football field at Oregon he has been a silent leader and touching the lives of others not through lengthy speeches, not through his words, but rather through his actions. During his time at Oregon, Anthony received praise for his accomplishments on and off the field. He did this all while being a young husband and father. Never once did he ask anyone for help, never once did he give into the temptations that surround the sports world, and never once did he speak of his accolades.
After a career ending injury with the Steelers Antony opened his own training facility in the Antioch area. How can it really be that different from all the others sports training facilities? I could try to sale you on the fact that you have a real athlete, with a real degree, with real certifications designing successful programs for just about any sport you could think of. I could tell you that he has hired some of the best trainers and coaches around who care about the kids and young men and women they train. While this is all true, its not what I believe to be Trucks Training greatest selling point.
You want your son to know what it means to be man? You want your daughter to learn what it means to have a backbone? Send them to Trucks Training. They are going to learn more than just how to be the best athlete. They are going to learn a thing or two about integrity, character, and the fight it takes to make it in this world.
Check out TrucksTraining.com to learn more about the sports training facility
The man behind Trucks Training is more than just an athlete, more than just a smart guy, more than just a business owner, and more than just a coach. He is a man of character. Since he has stepped on the football field at Oregon he has been a silent leader and touching the lives of others not through lengthy speeches, not through his words, but rather through his actions. During his time at Oregon, Anthony received praise for his accomplishments on and off the field. He did this all while being a young husband and father. Never once did he ask anyone for help, never once did he give into the temptations that surround the sports world, and never once did he speak of his accolades.
After a career ending injury with the Steelers Antony opened his own training facility in the Antioch area. How can it really be that different from all the others sports training facilities? I could try to sale you on the fact that you have a real athlete, with a real degree, with real certifications designing successful programs for just about any sport you could think of. I could tell you that he has hired some of the best trainers and coaches around who care about the kids and young men and women they train. While this is all true, its not what I believe to be Trucks Training greatest selling point.
You want your son to know what it means to be man? You want your daughter to learn what it means to have a backbone? Send them to Trucks Training. They are going to learn more than just how to be the best athlete. They are going to learn a thing or two about integrity, character, and the fight it takes to make it in this world.
Check out TrucksTraining.com to learn more about the sports training facility
Monday, June 14, 2010
UC San Diego's Study on Athletic Performance and Alcohol
UC San Diego Athletic Performance Nutrition Bulletin
Alcohol and Athletic Performance
It has been estimated that the average American college student drinks more than 34 gallons of alcohol every year. Alcohol may provide as much as 20 percent of calories in the diet of some drinkers. On the surface, alcohol consumption seems harmless and a normal part of the college experience. However, research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it may not be realistic to eliminate the use of alcohol altogether, intensive efforts should be made in this direction because of the detrimental side effects listed below.
DEHYDRATION
Alcohol is a powerful diuretic that can cause severe dehydration and staggering electrolyte imbalances. Severe dehydration can require several days to a week for full recovery. While dehydrated, an athlete is at greater risk for musculoskeletal injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices (most notable during two-a-days). Dehydration leads to decreased appetite and muscle wasting (you lose muscle mass). A loss of muscle mass results in a decrease in strength and performance. Decreased food consumption associated with appetite loss will result in fatigue and over training, which may further heighten injury risk.
TESTOSTERONE
Alcohol, when consumed in amounts typical with binge drinkers (most common among college athletes), can dramatically decrease serum testosterone levels. Decreases in testosterone are associated with decreases in aggression, lean muscle mass, muscle recovery and overall athletic performance. This can also cause testicular shrinkage, breast enlargement, and decreased sperm development in males. In females, this may cause an increase in the production of estradial, (a form of estrogen) which may increase the risk of breast cancer.
PERFORMANCE
Alcohol will also impair reaction time and mental acuity for up to several days after consumption. The delayed reaction time and reduced mental acuity is of severe consequence to the athlete. Performance will be reduced and injury risk increased. Alcohol consumption will cause a decrease in hand-eye coordination and will impair judgment. Alcohol also interferes with lactic acid breakdown and can result in increased soreness after exercise. Alcohol can also cause nausea, vomiting, and drowsiness for days after consumption.
FAT STORAGE
Alcohol has seven calories per gram. Fat has nine calories per gram. Alcohol is stored much like fat in the body. Also, alcohol deaminates (destroys) amino acids and stores them as fat. Alcohol consumption, therefore, increases fat storage and adversely effects body composition (increase % body fat). Powerful energy pathways (like glycolysis) are impaired and large amounts of lactic acid are produced, this results in decreased energy, decreased muscle recovery, and increased muscle soreness. Also, alcohol is usually consumed in addition to the person’s normal food intake. Since alcohol has seven calories per gram these extra calories can add up really fast increasing the persons bodyweight and percent body fat..
NUTRITION
From the standpoint of bodily health, alcohol can have deleterious effects on the body. Fatty liver, fibrosis, cirrhosis (irreversible liver damage) and gout are common side effects of chronic binge drinking. Alcohol over stimulates cells in the lining of the stomach that produce acid. Increases in acid production are associated with heartburn and ulcer development. Intestinal cells fail to absorb micronutrients (vitamins and minerals), which can lead to electrolyte imbalances and vitamin deficiencies. Alcohol consumption impairs the body’s mechanisms that control blood glucose and may result in hypoglycemia. This may cause serious injury even if it doesn’t last long because it causes the brain and other body tissues to be deprived of glucose needed for energy and normal function. Hypoglycemia is a common cause of low energy on the field and in the classroom.
SOCIAL
Alcohol acts as a central nervous system depressant and can impair judgment leading to injuries (both to other people and oneself). Alcohol use has been associated with numerous homicides, suicides, fatal auto accidents, and fights resulting in incarceration. Decreased impairment of judgment and decreased inhibition (ability to say, “NO”) has resulted in numerous cases of date rape and other gender related crimes.
LONG-TERM USE
Long-term alcohol use may lead to weakened heart muscle, impotency, altered brain and nerve functions, elevated triglycerides, fat deposits in the liver, abnormalities in blood-clotting, pancreatitis, liver failure, vitamin deficiencies, skin abnormalities, and even DEATH!!!!!
As you can see, alcohol prevents athletes from reaching their ultimate playing potential. If one or more players on a team were to be in this condition during the game, this can have negative effects on the team as a whole. Every member of the team needs to play at his best at all times in order to have a team of champions. Don’t let alcohol abuse be the reason you don’t play at your best!
Sleep
Alcohol has a detrimental effect on both the quality of sleep and on daytime attention. Sleep problems are common in alcoholics and also in some people who have completely stopped drinking. The effects of alcohol on sleep and attention are complicated to define and have considerable variability in individuals.
Alcohol seems to accelerate falling asleep, at least in subjects who do not tend to fall asleep immediately. The negative effects arise later and affect the quality and duration of sleep. Sleep is a complex phenomenon in which there are alternating phases of deep sleep, called paradoxical or REM sleep during which the subject dreams, and slow wave sleep. Undisturbed progression of these two phases of sleep is essential for an individual's well being. Alcohol disturbs or interrupts the sequence of paradoxical sleep and light sleep. Thus alcoholics and some people who have stopped drinking complain about disturbed and fragmented sleep, frightening dreams and insomnia.
The disruptive effects of alcohol last well into the night, even when alcohol has been eliminated. This is not a phenomenon specific to alcohol, it is seen with other sedative products. Snoring is abnormally frequent after taking alcoholic drinks in the evening before going to bed. This is due to the relaxing effects of alcohol on the pharyngeal muscles.
Daytime repercussions of alcohol's effects on sleep
Disturbed sleep or sleep deprivation exacerbate the sedative effects of alcohol during the day. Alcohol consumed late in the evening will noticeably reduce the performance of a subject (attention, dexterity,...) during the following morning. By producing an accumulation of nights of poor sleep, alcohol can disrupt the normal sleep/wake cycle, which is also essential for health and well being. Hence the negative effects of alcohol can have repercussions on daytime performance.
Alcohol and attention
The sedative action of alcohol has variable degrees of effect on attention, reducing it and producing diminished performance. This action is particularly noticeable in subjects who lack sleep or who tend to be lethargic. Alcohol seems to reduce the ability of an individual to waken, even if consumed in moderate amounts, to the point where driving ability is affected, not just in the hours after consumption, but sometimes for days afterwards.
For the author of this information and other such related issues go to
http://www.sportsnutrition4u.com
Supplied by UC San Diego Intercollegiate Athletics
Alcohol and Athletic Performance
It has been estimated that the average American college student drinks more than 34 gallons of alcohol every year. Alcohol may provide as much as 20 percent of calories in the diet of some drinkers. On the surface, alcohol consumption seems harmless and a normal part of the college experience. However, research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it may not be realistic to eliminate the use of alcohol altogether, intensive efforts should be made in this direction because of the detrimental side effects listed below.
DEHYDRATION
Alcohol is a powerful diuretic that can cause severe dehydration and staggering electrolyte imbalances. Severe dehydration can require several days to a week for full recovery. While dehydrated, an athlete is at greater risk for musculoskeletal injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices (most notable during two-a-days). Dehydration leads to decreased appetite and muscle wasting (you lose muscle mass). A loss of muscle mass results in a decrease in strength and performance. Decreased food consumption associated with appetite loss will result in fatigue and over training, which may further heighten injury risk.
TESTOSTERONE
Alcohol, when consumed in amounts typical with binge drinkers (most common among college athletes), can dramatically decrease serum testosterone levels. Decreases in testosterone are associated with decreases in aggression, lean muscle mass, muscle recovery and overall athletic performance. This can also cause testicular shrinkage, breast enlargement, and decreased sperm development in males. In females, this may cause an increase in the production of estradial, (a form of estrogen) which may increase the risk of breast cancer.
PERFORMANCE
Alcohol will also impair reaction time and mental acuity for up to several days after consumption. The delayed reaction time and reduced mental acuity is of severe consequence to the athlete. Performance will be reduced and injury risk increased. Alcohol consumption will cause a decrease in hand-eye coordination and will impair judgment. Alcohol also interferes with lactic acid breakdown and can result in increased soreness after exercise. Alcohol can also cause nausea, vomiting, and drowsiness for days after consumption.
FAT STORAGE
Alcohol has seven calories per gram. Fat has nine calories per gram. Alcohol is stored much like fat in the body. Also, alcohol deaminates (destroys) amino acids and stores them as fat. Alcohol consumption, therefore, increases fat storage and adversely effects body composition (increase % body fat). Powerful energy pathways (like glycolysis) are impaired and large amounts of lactic acid are produced, this results in decreased energy, decreased muscle recovery, and increased muscle soreness. Also, alcohol is usually consumed in addition to the person’s normal food intake. Since alcohol has seven calories per gram these extra calories can add up really fast increasing the persons bodyweight and percent body fat..
NUTRITION
From the standpoint of bodily health, alcohol can have deleterious effects on the body. Fatty liver, fibrosis, cirrhosis (irreversible liver damage) and gout are common side effects of chronic binge drinking. Alcohol over stimulates cells in the lining of the stomach that produce acid. Increases in acid production are associated with heartburn and ulcer development. Intestinal cells fail to absorb micronutrients (vitamins and minerals), which can lead to electrolyte imbalances and vitamin deficiencies. Alcohol consumption impairs the body’s mechanisms that control blood glucose and may result in hypoglycemia. This may cause serious injury even if it doesn’t last long because it causes the brain and other body tissues to be deprived of glucose needed for energy and normal function. Hypoglycemia is a common cause of low energy on the field and in the classroom.
SOCIAL
Alcohol acts as a central nervous system depressant and can impair judgment leading to injuries (both to other people and oneself). Alcohol use has been associated with numerous homicides, suicides, fatal auto accidents, and fights resulting in incarceration. Decreased impairment of judgment and decreased inhibition (ability to say, “NO”) has resulted in numerous cases of date rape and other gender related crimes.
LONG-TERM USE
Long-term alcohol use may lead to weakened heart muscle, impotency, altered brain and nerve functions, elevated triglycerides, fat deposits in the liver, abnormalities in blood-clotting, pancreatitis, liver failure, vitamin deficiencies, skin abnormalities, and even DEATH!!!!!
As you can see, alcohol prevents athletes from reaching their ultimate playing potential. If one or more players on a team were to be in this condition during the game, this can have negative effects on the team as a whole. Every member of the team needs to play at his best at all times in order to have a team of champions. Don’t let alcohol abuse be the reason you don’t play at your best!
Sleep
Alcohol has a detrimental effect on both the quality of sleep and on daytime attention. Sleep problems are common in alcoholics and also in some people who have completely stopped drinking. The effects of alcohol on sleep and attention are complicated to define and have considerable variability in individuals.
Alcohol seems to accelerate falling asleep, at least in subjects who do not tend to fall asleep immediately. The negative effects arise later and affect the quality and duration of sleep. Sleep is a complex phenomenon in which there are alternating phases of deep sleep, called paradoxical or REM sleep during which the subject dreams, and slow wave sleep. Undisturbed progression of these two phases of sleep is essential for an individual's well being. Alcohol disturbs or interrupts the sequence of paradoxical sleep and light sleep. Thus alcoholics and some people who have stopped drinking complain about disturbed and fragmented sleep, frightening dreams and insomnia.
The disruptive effects of alcohol last well into the night, even when alcohol has been eliminated. This is not a phenomenon specific to alcohol, it is seen with other sedative products. Snoring is abnormally frequent after taking alcoholic drinks in the evening before going to bed. This is due to the relaxing effects of alcohol on the pharyngeal muscles.
Daytime repercussions of alcohol's effects on sleep
Disturbed sleep or sleep deprivation exacerbate the sedative effects of alcohol during the day. Alcohol consumed late in the evening will noticeably reduce the performance of a subject (attention, dexterity,...) during the following morning. By producing an accumulation of nights of poor sleep, alcohol can disrupt the normal sleep/wake cycle, which is also essential for health and well being. Hence the negative effects of alcohol can have repercussions on daytime performance.
Alcohol and attention
The sedative action of alcohol has variable degrees of effect on attention, reducing it and producing diminished performance. This action is particularly noticeable in subjects who lack sleep or who tend to be lethargic. Alcohol seems to reduce the ability of an individual to waken, even if consumed in moderate amounts, to the point where driving ability is affected, not just in the hours after consumption, but sometimes for days afterwards.
For the author of this information and other such related issues go to
http://www.sportsnutrition4u.com
Supplied by UC San Diego Intercollegiate Athletics
Thursday, May 27, 2010
Core and Cardio Workout that Can be Done Anywhere!
Great core and cardio workout that can be done anywhere!
Equipment:
Stability Ball
Resistance Band
Jump Rope
Warm-up for 5 minutes
Stretch
Circuit 1
1. Leg Ext w/abs crunch with medicine ball
2. Push-up off medicine ball
3. Reverse Hyper Extension off medicine ball
4. 10 burpees
Repeat 3 times, 15-20 reps ea. exercise
Circuit 2:
1. Glute Hip lifts off Ball
2. Triceps Dips off ball
3. Mountain Climbers
4. 10 jump squats
Repeat 3 times, 15-20 reps ea. exercise
Circuit 3:
1. Plank off Medicine Ball
2. Reverse hyper extensions
3. Basic Bicycle ab exercise
4. 20 walking body weight lunges
Repeat 3 times, 15-20 reps ea. exercise
Jump Rope: 15-20 minutes
5 min cool down and stretch
Equipment:
Stability Ball
Resistance Band
Jump Rope
Warm-up for 5 minutes
Stretch
Circuit 1
1. Leg Ext w/abs crunch with medicine ball
2. Push-up off medicine ball
3. Reverse Hyper Extension off medicine ball
4. 10 burpees
Repeat 3 times, 15-20 reps ea. exercise
Circuit 2:
1. Glute Hip lifts off Ball
2. Triceps Dips off ball
3. Mountain Climbers
4. 10 jump squats
Repeat 3 times, 15-20 reps ea. exercise
Circuit 3:
1. Plank off Medicine Ball
2. Reverse hyper extensions
3. Basic Bicycle ab exercise
4. 20 walking body weight lunges
Repeat 3 times, 15-20 reps ea. exercise
Jump Rope: 15-20 minutes
5 min cool down and stretch
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