Serena Williams - Quote

"Everyone's dream can come true if you just stick to it and work hard." - Serena Williams

Summer Diet Mistake - Smoothies

Many people pick smoothies to cool off and refresh in the summer.    Sounds healthy – right?    Places add in fresh fruit, yogurt and protein powder.   All sounds healthy and “diet friendly”.     NOT EXACTLY -----    It is full of fruit and fruit juices that are loaded with sugar.       I am not suggesting you ban them.  Smoothies can be “healthy” if you make them yourself and use less sugar-based juices and replace the sugar with sugar substitutes if it needs extra sweetening.  Just be extra cautious with the ingredients you are putting in your smoothie and conscious of the sugar and calories involved.  

Stay tuned…………..  

EAT After a Workout !!

A big mistake that many people make is not eating after a workout. They worry that they will “eat back” what they just burned off.   

That is just FALSE.    

Working out puts stress on the body and you need to have the right nutrients to heal and repair.    The breaking down and healing and repair are the keys to muscle growth and fat loss.  It is NOT just the training.  But more importantly it is the mending process/rebuilding process that builds muscle and boosts your metabolism.   Otherwise stated, it makes you more toned!!   Having said that, do not think a hard workout is a free pass to pig out.    See my previous posts on “Muscle Growth After Gym” and  “Pre and Post - Workout Nutrition”

Stay tuned……….

Tom Hanks, A League of Their Own - Quote

It's supposed to be hard. If it wasn't hard, everyone would do it. The hard is what makes it great." - Tom Hanks, A League of Their Own

Straight Leg Sit Up

I was challenged recently on how many of these straight leg sit-ups I could do.   Trust me, done properly, these will have your abs screaming.  

As the name suggest, your legs are going to be straight for the sit up.    Back sure your back is flat to the ground.   Then sit up keeping your legs straight on the ground.   Your arms are across your body or at your sides as long as you do not use them to assist.    There is no momentum, just pure abs pulling power.   

Try a few and see how awesome they work your full abs.

Stay tuned…………….

Andy Roddick - Quote

"At one point in your life you either have the thing you want or the reasons why you don't" - Andy Roddick

Dumbbell Pullovers - Chest and Back Move

Dumbbell pullovers are a great supplemental exercise for both the back and chest.     I have not performed these in quite some time.    Then last week, I added it to the end of my back workout.  WOW – did I feel it and in a good way.    Great upper body move to finish off your day. 

To perform the pullovers, lie on a flat bench, hold the inside part of a dumbbell with both hands in a diamond shape on the top part (plate) of the dumbbell.    You can keep your elbows slightly bent or straight armed.   "Slightly bent" puts more emphasis on the chest muscles.   "Straight-armed" puts more emphasis on the back muscles.    Lower dumbbell over and beyond head, stretch back before your arms reach parallel and power the dumbbell back up using your chest and back.   You will feel this move in the chest, back and even your abs.   

Add the move in every so often to challenge your muscles.  

Stay tuned………

Chicken Cutlets with Tarragon-Mushroom Sauce

A great twist on chicken dish.

Ingredients:

2 cups low sodium chicken stock

1/2 onion, halved

1 bay leaf

1 garlic clove, crushed

4 skinless, boneless chicken breast halves

Pinch of sea salt

3 tablespoons all-purpose flour

2 tablespoons olive oil

2 teaspoons butter

1 -2 cups (based on your preference) quartered mushrooms

1 cup frozen pearl onions

1 tablespoon water

2 1/2 teaspoons cornstarch

1 tablespoon chopped fresh tarragon

Preparation:

1.       Place first 4 ingredients in a saucepan; bring to a boil. Cook until reduced.   Remove solids with a slotted spoon; discard.

2.       Cut chicken breast halves in half horizontally.   Sprinkle with sea salt.   Place flour in a shallow dish; dredge chicken in flour. Heat a large skillet over medium-high heat. Add 1 tablespoon oil and 1 teaspoon butter to pan; swirl until butter melts.  Add 4 cutlets to pan; cook 2 minutes on each side or until golden. Remove from pan; keep warm. Repeat procedure with remaining 1 tablespoon oil, 1 teaspoon butter, and 4 cutlets.

3.       Return skillet to medium-high heat. Add mushrooms and onions; cook 5 minutes or until browned, stirring occasionally. Add stock mixture; bring to a boil, scraping pan to loosen browned bits. Combine 1 tablespoon water and cornstarch in a small bowl. Stir cornstarch mixture into stock mixture; cook 1 minute or until sauce thickens. Stir in dash of sea salt and the tarragon. Spoon sauce over chicken.

Adapted from Cooking Light April 2013

Stay tuned………

Food Practices Banned in Europe But Just Fine Here

A friend of mine sent this to me.   All I can say is  WOW ……….     Please read.

http://www.motherjones.com/tom-philpott/2013/05/7-dodgy-foodag-practices-banned-europe-just-fine-here

Stay tuned………….

Cal Ripken, Jr. - Quote

"Stubbornness usually is considered a negative; but I think that trait has been a positive for me." - Cal Ripken, Jr.

Strength When Leaning Out

A quandary I often face:  Losing strength as you lean out.    I always want the best of all worlds.   Don’t we all?  

When you are dieting down, it is a fact that you will lose strength.    It varies but an average is for every 10 lbs.  you lose in bodyweight, you will lose  about 5% in total strength.     This is specifically true if you do hardcore dieting.   You will indeed lose energy and endurance. 

However, if you just cut back a little (slower and not as drastic) and  stop doing cardio more than 2-3 days a week,  there shouldn’t be near the loss in strength.   You will get lean but it will take more time.

Bottom line:  Pick your goals, but for overall fitness that last a lifetime, lean out slowly and keep up your strength. 

Stay tuned……………

Arnold Schwarzenegger - Quote

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent." - - Arnold Schwarzenegger

MISTAKE/Popular Bad Advice – Looking Up

Many trainers, fitness magazines and other usually reliable sources recommend “looking up” when performing lifting moves.  Most people interpret this as tilting their head upward.   MISTAKE.    This is not the natural arch in your spine.  Lifting, especially big moves, means hundreds of pounds of weight across your back.  Thus, it puts a huge amount of pressure on the disks.  You need to keep your head neutrally aligned. 

When executing the big heavy moves such as barbell rows, squats, deadlifts and bench, your eyes and head should be forward.  For bent-over rows, since your body is bent-over about 45 degrees, your head should remain neutral, which also means it is 45 degrees to the floor.  For squats and deadlifts, forward means straight ahead, not down or up -- straight spine and natural arch.  

Safety and form are always first.   If you concentrate on those items, you will be able to lift more pounds.  

Stay tuned………………… 

Raspberry-Chipotle Chicken Breasts

My lunch today……….. VERY yummy. !!!

Ingredients:

4 tablespoons sugar free raspberry jam 
1 fresh squeezed lime (for the juice)

1 tablespoon minced chipotle chile, canned in adobo sauce

2 teaspoon minced fresh garlic

Skinless, boneless chicken breast halves  

Dash of sea salt

Preparation:

1. Combine first 4 ingredients in a small saucepan, stirring with a whisk until smooth.  Cook over medium heat 4 minutes or until slightly syrupy.

2. Heat a large pan over medium-high heat. Coat pan with cooking spray.  Sprinkle chicken with sea salt.  Grill chicken until done.

3.  Spoon raspberry mixture over chicken and serve.  

Adapted from Cooking Light – May 2013

Stay tuned………

"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." -    - Dan Gable

Lifting Heavy Can Regulate Blood Sugar

This is a very interesting article that I wanted to share.  Blood sugar is key for all of us (not just diabetics). 

Weightlifting Can Help Diabetics

http://www.muscleandfitness.com/training/tips/weightlifting-can-help-diabetics

Stay tuned………….

Robert Anson Heinlein - Quote

"Self-awareness is not just a bunch of amino acids bumping together." - Robert Anson Heinlein

Spring Time – Get Moving Outside !

It is Spring time -- time to get moving OUTDOORS. 

Walking outdoors has so many advantages over walking on a treadmill.     It challenges your core, your balance and stability.   There are many things that you must navigate (obstacles, starts and stops).    There are curbs, sloped sidewalks and roadsides, uphills and downhills.    Going downhill challenges muscles in a completely different way.  

Do not just walk – Power Walk.    You will burn more calories and speed up your metabolism.   Power walking, unlike regular walking, requires good posture, your head up, shoulders back and keeping your core tight.  Walk fast with “power,” not leisurely.  

Get outside and on your way to Spring FITNESS …….. 

Stay tuned………. 

Spicy Pork Lettuce Cups

My dinner on Saturday was this OUTSTANDING dish.

Ingredients:

• 1 tablespoon grated peeled fresh ginger (or ginger powder)

• 6 garlic cloves, minced

• 12 ounces lean ground pork  (I found 96% lean Ground Pork)

• 1 1/2 cups diced seeded cucumber (optional)

• 1 cup diced red bell pepper

• 1/3 cup diced carrot  (optional)

• 1/4 cup chopped fresh cilantro

• 1/4 cup salted, dry-roasted peanuts, chopped

• 1/2 serrano chile, thinly sliced

• 3 tablespoons fresh lime juice

• 1 tablespoon fish sauce

• 1 teaspoon Stevia

• 16 Boston lettuce leaves (or I used Romaine)

Preparation:

1. Combine first 3 ingredients

2. Heat a large nonstick skillet over medium-high heat.   Add pork mixture to pan; sauté 5 minutes or until pork is browned, stirring to crumble.  Place pork mixture in a large bowl.   Add cucumber (if desired) and next 5 ingredients (through serrano), and stir to combine.

3. Combine lime juice, fish sauce, and Stevia in a small bowl, stir.  Add juice mixture to pork mixture; toss.  Place pork mixture in each lettuce leaf.

Adapted from: Cooking Light  March 2013

Stay tuned…………

John Schiefer - Quote

"Mental toughness can take you to the top, and mental weakness straight to the bottom." - John Schiefer

Soy-Marinated Pork

Soy-Marinated Pork

Ingredients:

1 1/2 tablespoons lower-sodium soy sauce

2 teaspoons minced fresh garlic

1/2 teaspoon crushed red pepper

3/4 teaspoon grated peeled fresh ginger

3/4 teaspoon dark sesame oil

12 ounces pork tenderloin, trimmed and thinly sliced (or I used thin boneless pork chops)

2 tablespoons rice vinegar

1/4 teaspoon granulated Stevia

1 cup shaved carrot

1/4 cup (1-inch) diagonally cut green onions

1/4 cup fresh cilantro leaves

 1. Combine first six ingredients in a medium bowl, stirring with a whisk.   Add pork to bowl; toss well to coat.   Let pork mixture stand at room temperature 15 minutes.

2. While pork marinates, combine vinegar and Stevia in a medium bowl; stir with a whisk. Add carrot, onions, and cilantro; toss to coat.

3. Heat a large skillet over medium-high heat. Spray pan with cooking spray.  Add pork to pan; cook until done.

4.  Eat on plate or use a hamburger bun.  Divide carrot mixture evenly on top of pork.  

YUMMMMM

Adapted from Cooking Light April 2013

Stay tuned……

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

Heywood Broun - Quote

“Sports do not build character. They reveal it.” -  Heywood Broun

Lower Back - Warm Up - Help Prevent Injury

It is very important to do a proper warm up especially for your lower back before doing any workout routine.   If you have ever suffered from lower back pain, you will never forget that pain.   Warming up the lower back will help by opening blood flow and oxygen. This will loosen up the muscles and allow more flexibility.

Two of the simplest warm up exercises are doing a twist and touching your toes.  In the standing position, place your feet shoulder-width apart and begin twisting from side to side making sure your hips are stable and only slightly twisting.   As you turn one direction, your weight should be on that foot.  Slowly twist as far as you can.   As an alternative, toe touches are also performed standing.  Place your feet shoulder width apart, bend at the waist and stretch your hands toward your toes.   Do not lockout your knees during the stretch.  

Warming up the lower back can go a long way to preventing lower back injury.   Be sure you add it to your warm-up routine. 

Stay tuned………..

The One Vegetable You Should Buy at the Farmers’ Market (or Grow Yourself)

I sooo believe in organics.   Thought I would pass this article along. 

The One Vegetable You Should Buy at the Farmers’ Market:

http://news.menshealth.com/organic-tomatoes-more-vitamin-c/2013/02/21/

Or better yet……. Grow yourself. 

Stay tuned…….

T.S. Eliot - Quote

"Only those who risk going to far can possibly find out how far one can go."   - T.S. Eliot

Positive Results = Patience

I hear from people all the time that they are trying but not seeing any results.    Dieting and working out will not yield results overnight!!!!    You cannot workout hard for a couple of weeks and change to healthy eating and expect immediate and big results.   There are WAYYYYYYY tooo many infomercials out there that we hear over and over again that make these impossible promises.   "Get the body of your dreams in just 6 weeks!" or "Get the results you want in as little as 3 weeks!"   “Just one pill a day”.   Total and complete lies.   There is no easy and fast way.    Sorry but the quicker you accept that, the quicker you are on the road to success.

A positive result in our quest for “fitness” takes time and consistency.   As I have mentioned throughout my blog, weight training is intensity and consistency.   You cannot expect to do it all in a few weeks.  You will never succeed if you start, stop, start again, stop again, start again, stop again.   Your body needs to see you are placing demands on it consistently so it therefore will adjust and that is when changes happen.

Stay consistent and patient and change will happen.   

Stay tuned……….

Salads - Healthy Can Become UNHEALTHY

I have heard soo many people say, “Hey, I was 'good,' I had a salad”.   Then you see or hear what they ate on their salad.    For some reason people think “salad” and assume all salads are created equal and all are “healthy."   NOT TRUE.  A classic Cobb salad has chopped bacon, egg, blue cheese, avocado, and a creamy dressing.  Chef's salads are loaded with cheese, roast beef, eggs, and creamy dressings.   Both have well over a thousand calories and loaded with fat.    In some cases, a McDonald’s quarter pounder with cheese and fries is fewer calories than a “salad.”  

HOWEVER, with that being said, do not let this deter you from healthy choices in salads.    Just be extra cautious of the contents on the salad, their caloric values and the impact of the dressings.     Go for lots of veggies and lean proteins (chicken and fish).   

Stay tuned…….

Ken Doherty - Quote

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."    - Ken Doherty

Grip Strength – Functional Strength

I never paid much attention to grip strength UNTIL I shattered my wrist in 2007.    I wanted to recover quickly and part of my recovery was building up my grip and hand strength.    During that process and as a result of my research, I became a firm believer in grip strength's importance in all areas of our lives.    I was going to write an article on this topic when I came across one that I believe speaks in volume.   

http://articles.latimes.com/2011/apr/03/health/la-he-grip-strength-20110403

1.       There are a few exercises you can do to increase and strengthen your grip and hand strength.

2.       Static barbell or dumbbell holds.   Simply pick up heavy barbell or dumbbells and hold.

3.       "Plate pinches".   You grip two weight plates from the top, with your thumb on one side and your fingers on the other, then pick up the plates and hold for as long as possible.

4.       “Grip hangs”   Grap an overhead bar and hang from it for as long as you can.

5.       Fingertip pushup -   Same as a standard pushup but use your fingertips. 

Stay tuned……..

Herschel Walker - Quote

"If you train hard, you'll not only be hard, you'll be hard to beat."   - Herschel Walker

Stuck in a Rut / Plateauing – Break through it..

When you feel you are stuck in a rut, plateauing out, do not panic.     It is all part of lifting and fitness.   As frustrating as it can be, nobody can  be constantly making gains week in and week out.  Otherwise, we would all be lifting buildings. 

The single biggest cause of plateaus is repetition.   When you eat the same things every day at the same times, do the same workouts (same exercises, same weights) you actually are causing the plateau.   The body adjusts sooo quickly because you are not challenging it enough,   not keeping it guessing and thus reacting.    

In order to bust through plateaus, change your routine a bit for a few weeks and then go back to the program that works for you.   Few suggestions:  Get more rest, take a deload week, do a week of German Volume Training, fluctuate your calories and food choices, switch from dumbbells to barbells or visa versa. 

Keep the body guessing and challenged.   But be patient as well.   There is no such thing as instant changes.

Stay tuned……..

Almond-Crusted Pork

Almond-Crusted Pork with Honey-Mustard Dipping Sauce

Delicious !!!  Crunchy, healthy..... what more could you ask.

Ingredients:

1 serving of crushed pork rinds

1/8 - 1/4 cup almonds (sliced, chopped)

Dash garlic powder

Dash of sea salt

1 large egg white, beaten or 1/4 cup of EggBeaters®

2 center cut pork chops boneless

Preparation:

1.Preheat oven to 425°F. 

2.Place pork rinds, almonds, garlic powder, and salt in a food processor; pulse until the almonds are coarsely chopped. Transfer the mixture to a shallow dish.

3.Place egg white (or EggBeaters®) in another shallow dish. Dip both sides of each pork slice in egg mixture, then evenly coat with the almond mixture. Place the pork in a baking dish that is coated with cooking spray.

4.Bake the pork until golden brown and no longer pink in the center, 16 to 18 minutes.

Enjoy !!

Adapted from  EatingWell March/April 2009

Stay tuned……..