Michael Jordan Quote

"Sometimes you need to get hit in the head to realize that you're in a fight."  - Michael Jordan

Importance of a Strong Back

Having a STRONG BACK…………….    I have written on this subject a few times but it is time for a reminder.   Your back is KEY for soo much of life.  

Your back is the centerpiece that attaches to your hips, abs, chest, shoulders and neck.  We use our back muscles constantly from lifting objects, to standing, to sitting, to walking, to shoveling snow and pushing a lawnmower.  

In every single compound exercise, we need a strong back.   Benching, deadlifts, squatting, shoulders, triceps, running, lunges……  The list goes on.  Even in cardio – running, skiing, biking….       The stronger your back muscles are the more powerful you will be at any other exercise.  

Having a strong back will also make your day-to-day life easier and less strenuous.

Are you paying enough attention and work-out time focused on your back?  Need a refresher on good back workouts?  Check out my earlier posts, such as:  Deadlifts, Rows, and Pull Ups/ Chin Ups just to name a few.

Stay tuned………

Egg Beaters® Muffins

Egg Beaters® Muffins are a great source of protein, very low carb, and easy to make ahead.   The cinnamon makes for a crispy, crunchy top.  So simple - so delicious!

Ingredients:

Egg Beaters® Muffins

Cinnamon

Preheat the oven to 350 degrees.   Spray a muffin tin with cooking spray.    Fill the cups ½ full of Egg Beaters and liberally sprinkle cinnamon on top.   Bake until cooked.   You can store the muffins in the refrigerator for quick protein snacks.  

Stay tuned………. 

William Arthur Ward - Quote

"Adversity causes some men to break; others to break records." - William Arthur Ward

BEEF UP

Beef receives a bad rap.   It is full of protein and amino acids.   Remember that half of the fat in beef is monounsaturated.   This is the SAME “ good fats”  found in olive oil.

Here is an article on the importance of beef:

http://www.mensfitness.com/nutrition/what-to-eat/beef

 

Stay tuned………….

Pat Summitt - Quote

"Class is more important than a game. "  - Pat Summitt

Men Become Weaker, Women Hold their Own – Aging

Both genders have two powerful hormones, testosterone and estrogen.   The ratio of one to the other is the key to our muscle build and strength.   As men age, they lose testosterone.  In fact, some of it is converted to a form of estrogen.   They lose strength and the muscle mass they had in their youth.  This actually happens pretty quickly, especially after the age of 30. 

As women age, they lose their estrogen and testosterone too, but they lose the estrogen faster.   Therefore, the proportion of estrogen to testosterone decreases.  Consequently, women can maintain their strength longer.  Many women only start in powerlifting as an example as they are in the middle age.  

Bottom line……….. WOMEN – never too late to start lifting heavy weights….. 

Stay tuned………… 

10 Commandments of Food Safety

You cannot have a great workout if you are not feeling your best.  Maybe sometimes you might feel under the weather because of common food borne illness.  Sometimes that touch of nausea may have been self-induced. 

Consider these food safety tips to keep yourself healthy:

http://www.eatingwell.com/food_news_origins/food_news/10_commandments_of_food_safety?socsrc=EWtw0301132