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Showing posts from 2010

A Diet to Boost Your Mood & Energy Level

It’s an intriguing possibility. While it’s too soon to say, “an apple a day keeps the doldrums away,” researchers are studying the links between what we eat and how we feel. There is evidence that changing your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood

Getting Started
Foods can boost energy in three ways: by providing sufficient calories, by delivering stimulants like caffeine, and by pushing the metabolism to burn fuel more efficiently. As for mood, the best foods are those that stabilize blood sugar and trigger feel-good brain chemicals, such as serotonin. Keep clicking to learn which foods and drinks can do the job.

Smart Carbs
Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the body’s preferred source of fuel, plus they raise serotonin levels. The key is to avoid sweets, which cause blood sugar to spike and plummet, leading to fatigue and moodiness. Instead, turn to whole grains like …

Top 5 Holiday Foods for Good Moods

It's that intense time of year again, when the lows are low and the highs are high. Here are our picks of uplifting foods that will banish the blues, keep you focused, and maybe even make you a little sexier. Bon appetit!

Peppermint
It's nature's drill sergeant, telling your brain to wake up and focus! Perfect for helping you handle all those must-do holiday details. The next time you're dragging, pop a piece of peppermint gum and listen to your brain say, "Can do!"

Dark Chocolate
An ounce or two may be just enough to release the feel-good brain chemical serotonin. Plus, you'll get a three-way energy kick from chocolate's caffeine, theobromine, and phenylethylamine (a cousin of amphetamine). And the antioxidants in 70% dark chocolate do your arteries good, too. No wonder we crave the irresistible stuff.

Wild Salmon (mackerel and herring, too)
Logged more miles in a day at the mall than you usually do in a week on the treadmill? The accumulated anti-inflamma…

TV Watching Is Bad for Babies' Brains

Okay ~ Not highly relevant to OUR health, per se...and I'm not a Momma yet, but just wanted to share with all my beautiful Mommies. HAPPY FRIDAY, ladies! xoxo

Babies who watch TV are more likely to have delayed cognitive development and language at 14 months, especially if they're watching programs intended for adults and older children. We probably knew that 24 and Grey's Anatomy don't really qualify as educational content, but it's surprising that TV-watching made a difference at such a tender age.

Babies who watched 60 minutes of TV daily had developmental scores one-third lower at 14 months than babies who weren't watching that much TV. Though their developmental scores were still in the normal range, the discrepancy may be due to the fact that when kids and parents are watching TV, they're missing out on talking, playing, and interactions that are essential to learning and development.

This new study, which appeared in the Archives of Pediatric and Adoles…

Autumn Harvest Oatmeal Cookies

INGREDIENTS:
1 serving Kroger Carbmaster Vanilla Yogurt
1 1/2 cup brown sugar SPLENDA
1 1/2 cup granulated SPLENDA
3 egg whites
1 1/2 teaspoons vanilla extract
1 teaspoon pumpkin spice (optional)
1 1/2 cups Red Mill Oat Flour flour
* I've partially substituted vanilla protein powder to this receipe before also...just for a little extra MUSCLE! ;)
1 teaspoon baking soda
1 teaspoon ground cinnamon (I add more, but ♥ me some CINNAMON!)
3 cups rolled oats
1/2 cup dried cranberries

DIRECTIONS
1.Preheat oven to 350 degrees F (175 degrees C).

2.In a large bowl, cream together the yogurt, both sugars (SPLENDA) until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the flour, baking soda, cinnamon & pumpkin spice; stir into the sugar mixture. Stir in the oats and cranberries. Drop by rounded tablespoonfuls onto ungreased cookie sheets.

3.Bake for 10 to 12 minutes in the preheated oven, or until golden brown. Allow cookies to cool on baking sheet for 2 minutes before removi…

6 Tips for Beating the Holiday Bulge

Most of us look forward to the holiday season with its events, activities, traditions and of course, the food. Is it possible to enjoy the holiday season without getting off track of your fitness program, or worse yet, gaining weight? It sure is. It may not always be easy, but with setting yourself up with some ground rules, you can enjoy holiday parties without overdoing the food and without starving yourself. The following are some ideas to help you enjoy the season and keep on track with your program.

1. Don’t listen to your friends

People aren’t intentionally out to sabotage their friend’s goals, but they often-times aren’t overly supportive of others trying to maintain a clean diet, especially during the holiday season. If you intend to be around other people who may be eating sweets, treats and other unhealthy foods, be prepared. If you walk up to them with a plate full of vegetables and other healthy options as they’re eating fried and sweetened appetizers, you may make them feel…

"Turkey Makes You Sleepy" myth...

With Thanksgiving behind us and Christmas fast approaching, I thought it suitable to discuss the "Turkey Makes You Sleepy" myth...

Unless a microwave dinner is your idea of a Thanksgiving feast, you probably have had firsthand experience with the after-dinner fatigue that sets in after the meal. Why do you want a nap? To escape the dishes? Perhaps, but the meal itself plays a big part in the way you feel.

* L-Tryptophan and the Turkey

The turkey is often cited as the culprit in after-dinner lethargy, but the truth is that you could omit the bird altogether and still feel the effects of the feast. Turkey does contain L-tryptophan, an essential amino acid with a documented sleep inducing effect. L-tryptophan is used in the body to produce the B-vitamin, niacin. Tryptophan also can be metabolized into serotonin and melatonin, neurotransmitters that exert a calming effect and regulates sleep. However, L-tryptophan needs to be taken on an empty stomach and without any othe…

Building Healthy Snacks...

By Cristin Dillon, SELF magazine

Snacks can be a make-it or break-it point in many people's weight loss plans so don't take them lightly--plan them, build them and enjoy them using some of these simple tips!

Snacks should generally be thought of as small meals. If you take out something for a snack, you should ask yourself if you would eat that for a meal. For example, if you grab a bag of chips and a soda for an afternoon snack, ask yourself: Would you ever serve chips and soda for dinner?! The same goes for chocolate, animal crackers, coffee, muffins, pastries, candy and doughnuts.

Snacks have a very important role in our diet because they bridge us between meals. Ideally you should not go longer than 4 hours or so without eating because at that point your body has to start working hard to keep your brain fueled and this can cause you to feel tired and distracted. Snacks put a little gas in the tank so that you can run efficiently until your next meal.

Snacks should generally be…

Did someone say, "CHOCOLATE!?!"

Carob: Better Than Chocolate

Many people the world over love chocolate in all its various forms: chocolate candy, chocolate cake, chocolate ice cream, etc. Often chocolate is associated with pleasure, happy times, and holidays. So how could anything be better than chocolate? Well, carob is better for you than chocolate in several ways.

Chocolate packs more than just good times. Chocolate contains chemical substances from the same family as caffeine, which is found in coffee and tea. These chemicals are caffeine and theobromine. The main chemical substance in chocolate (theobromine) is exactly the same as caffeine except for one atom; and like caffeine, it also affects the body in serious ways. This family of chemical substances (which include caffeine and theobromine) can cause or contribute to imperfect balance, racing heart, insomnia and sleep disturbances, bedwetting, fatigue, obesity, dizziness, irritability, agitation, anxiety, acne, and more. Some diseases and health problems, in…

Mini Eggplant "PIZZA" - YUM!!

Image
Ditch the crust and boost your veggie intake with these eggplant "pizzas"!

Ingredients:
1 eggplant - 3 inches in diameter, peeled and cut into 4 half-inch thick slices
2 TBSP Extra Virgin Olive Oil
1/2 teaspoon sea salt
1/8 teaspoon ground black pepper
2 leaves fresh sweet basil (torn/chopped)
1 oz. tomatoes (sliced thin)
4 slices raw mushroom
4 oz. cooked chicken (shredded/chopped)
1/4 cup shredded part-skim mozzarella cheese

Directions:
Preheat the oven or toaster oven to 425 degrees F. Brush both sides of the eggplant with EVOO and season with sea salt and pepper. Arrange on baking sheet and bake until browned and almost tender - 6 to 8 minutes, turning once. Place tomatoes, mushrooms, sweet basil and chicken on each eggplant slice and top with mozzarella. Bake until cheese melts (approx. 3 minutes). Serve hot.

Nutrition:
Calories in FOUR slices: 428
Fat: 23 g
Carbs: 9 g
Protein: 44 g
Sugar: 3 g
Fiber: 5 g

Contributed by: SparkRecipes iPhone application

StReSs & sleep (Part Two)

Action Plan

For those who try to go without sleep by choice, don't cheat yourself of the rest that will help keep blood sugar regulation and hunger signals in balance. This is simply a matter of changing your nighttime habits. Instead of getting stuck on a movie late at night, try relaxing with a good cup of chamomile tea and a book or magazine. Commit to an hour earlier bedtime and slowly work your way to getting at least 7 or 8 hours of sleep.

For others, stress reduction cannot only improve sleep; it may be absolutely necessary to re-establishing the ability to sleep. If you have difficulty falling asleep or staying asleep:

• Have a blood or saliva test to measure cortisol and DHEA levels.
• See a mental health counselor or life coach.
• Learn stress-reduction techniques like meditation and yoga.
• Increase exercise during the day to help burn off those stress hormones. Avoid overtraining, however, as intense exercise can actually increase cortisol and
contribute to the inability to s…

Stress & Sleep (part one)

Introduction

Over sixty percent of Americans will have trouble sleeping this year. And as most of you have experienced, stress is the principle reason why most people can’t sleep well or deeply. More troubling is the fact that research over the last few years has found a clear link between lack of sleep and being overweight. Some people choose to sleep less than they should, while others simply can’t fall asleep or stay asleep, which is where chronic stress comes into play. Not sleeping enough can start a dangerous cycle that disrupts the production of hunger hormones, disturbs glucose regulation, lowers resistance to colds and flu and alters your ability to regulate metabolism. Fortunately, lifestyle and dietary changes, coupled with smart supplementation, can bring you back in balance.

The Stress-Sleep-Weight Gain Connection
Do you stay up late trying to squeeze more productivity into your day? Or watch late night programming for some down time? While it was once thought to be a…

3 Key Factors in FAT LOSS

The first step to successful fat loss is to set a goal. Your goal should follow the principles of SMART goal-setting (Specific, Measurable, Achievable, Realistic, Time-based). Once you have set your goal, then you need to look at your nutrition.

Your diet should be individualized for you, to ensure that you get the results that you want in the time frame that you want them. Your diet should follow the principles of adequacy, balance, energy control, nutrient density, moderation, and variety.

The last piece of the fat loss puzzle is exercise. Your exercise program should follow the FITT (Frequency, Intensity, Time and Type) and SOAP principles (Specificity, Overload, Adaptation, Progression); and include resistance training (2-4 times weekly), cardio (predominantly in the form of high intensity sessions), and flexibility (to aid your joints and muscles).

As long as you are eating right for you and for fat loss, doing weights 2-4 times per week, doing cardio 3 or more times per week for…

Traveling, Eating Out and Eating Well

Recently, Structured meal plans work well for people as long as they are on a set routine. But what happens when routines are thrown off by business travel, vacations or just dinner out? Is there a way to enjoy a business meal or a dinner date without falling off your nutrition plan? The following is a list of tips to help you make better decisions while dining out. I’ve also included a personal example of a recent trip.

1. Start with a salad
When you’re traveling, it’s easy to get out of the habit of eating enough vegetables. If you’re eating in a group, it’s likely someone will want to order appetizers, which are often loaded with extra sugar, fats and processed carbohydrates. If you order a salad, ask for it to come with the appetizers. You’ll have something to eat while everyone else is loading up on everything else. Choose a dressing low in sugar, such as ranch, Cesar or blue cheese. If you’re not sure about what’s in the dressings, just ask your server.
2. Choose your protein
Depen…

Morning Cardio for Optimal Fat Burn!

So why does morning cardio work so well, and why do it first thing in the morning? When you wake up in the morning, depending on when you last ate, you've gone through roughly a 7 to 12 hour fasting period, and your muscle glycogen stores at this point is either low or depleted. During exercise, glycogen is the first source of energy burned, and fat after that. So when your glycogen stores are low, it won't take a whole lot to burn it all, and quickly begin mobilizing your fat stores as energy. This is precisely why I highly recommend morning cardio. Studies have confirmed this. One study with 14 well trained cyclists tested the effects of training with low muscle glycogen on fat metabolism, and found that while training with low muscle glycogen reduced training intensity, it significantly enhanced fat oxidation. [1] Other studies have also found that maintaining an energy deficit after exercise had the most potent effect on lipid metabolism, as measured by a higher plasma tri…

sing, dance, praise and love

May today there be peace within. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in yourself and others. May you use the gifts that you have received, and pass on the love that has been given to you. May you be content with yourself just the way you are. Allow your soul the freedom to sing, dance, praise and love

Eat These "Top 3" Antioxidant-Rich Veggies

Anyone who's been to the Saturday farmers market knows there are lots of veggies out there to choose from. But do you know what ones are richest in antioxidants?

A recent study of close to 30 different types of veggies put these three at the top of the list: broccoli, beets, and bell peppers (the red kind). Yep, the top-notch veggies all start with B. Makes it easier to remember, doesn't it?

Let's Hear It for the B's
The recent tests measuring total antioxidant content of the veggies revealed that they were particularly high in phenols -- that category of disease-fighting plant compounds that does everything from bolstering artery function to inhibiting the kind of cell damage that might lead to cancer or Alzheimer's. Broccoli and bell peppers are also a top source of antioxidant vitamin C. And beets are full of blood-pressure-friendly potassium.

By RealAge

Elastin and Collagen

Elastin and collagen are two vital proteins for skin elasticity and structure. They account for nearly 30 percent of the total protein content in your body. Collagen and elastin decrease yearly as you age. It is important to discover how to increase these two proteins to keep skin looking youthful and healthy. The following methods can help you safely and effectively increase collagen and elastin production.

Step 1
Exfoliate skin with an exfoliating cream (available at local drug stores). Exfoliation involves removing the dead layer of skin cells from the surface of your skin. When you exfoliate, the dead skin cells are replaced by new ones. New collagen and elastin are created in the process, giving a more youthful appearance. Always read and follow the package directions before applying the cream to your skin.

Step 2
Take an ascorbic acid (vitamin C) supplement daily. Thisvitamin is vital in collagen and elastin production. A deficiency in vitamin C can weaken elastin fibers. Recommende…

New Rules: EAT!!!!

Step 1: Follow the New Rules of Weight Loss
Use this 99-Second Edition of YOU:
On a Diet
By: Mehmet C. Oz, MD, and Michael F. Roizen, MDPage

The path to your new life and your new shape really is simple. Adopt these strategies and watch your body change effortlessly.

Make Your Eating Plan Automatic
Over a 14-day period, train yourself to make good-for-YOU food choices (Step 2 makes this easy). You’ll reprogram your appetite, so YOU will be in charge of what you’re eating.

Eat three main meals, plus snacks, so you’re never hungry.
Eat the same things for breakfast and lunch almost every day. Yes, every day. People who minimize food choices lose more weight.

Eat Deliciously
Fill up on whole-grain carbohydrates (that includes vegetables); fiber; nuts; and lean, healthy protein such as fish, poultry, and (sparingly) lean meats.
In a hunger emergency, chew on your favorites from this list: apples, almonds, walnuts, edamame (soybeans), sugar-free gum, chopped veggies, nonfat yogurt or cottage cheese…

Nourish your skin from the inside out...

Cherries: Eat a daily handful and you may enjoy fresher, less puffy skin. It's all thanks to the inflammation-fighting anthocyanins and melatonin in cherries, writes Tannis. Melatonin may boost UV protection and cell growth as well -- two great ways to keep wrinkles at bay. Tart cherries tend to be highest in melatonin.


Nectarines: These smooth-skinned sisters of the peach provide a mini-spa's worth of nutrients that may help correct sun damage from the inside out, according to Tannis. They offer skin goodies like lycopene, lutein, niacin, copper, and vitamins A, C, and E. The A, C, and E trio also works to control inflammation and free radical damage in both the watery and the fatty layers of skin.


Watermelon: Nibbling on watermelon wedges has the power to refresh your face as much as your palate, thanks to the high water and lycopene content. Lycopene helps protect and preserve connections between skin cells so skin is tighter, smoother, and better able to retain moisture.

TrAnSfOrMaTiOn!!!

Check this guy out! Such an inspiration. But the best part about his transformation is that he conquered his goal @ the age of 50! All it takes is the DESIRE to change and DEDICATION!

http://www.bodybuilding.com/fun/randy-shred-40lbs-20percent-body-fat-to-win-a-bet.htm

Accountability

Nutrition is all about portion control, moderation and smart choices. Being conscious of WHY we are eating is also very important (are you hungry? thirsty? anxious? bored?) Partnering up with a friend or family member can be a great way to instill the accountability factor. If you don't have a partner start a meal journal!

~Desire & Dedication~

By: Dr. Matthew Isner: "Omega Fatty Acids"

Omega Fatty Acids

There are omega-3, omega-6, and omega-9 fatty acids that the body uses, but for the purpose of this article, I am only going to talk about the omega-3 and omega-6 fatty acids.

Your diet should consist of a ratio of 1:1 for both omega-3 and omega-6. Most of the foods that Americans put into their bodies would probably be closer to a 10:1 up to 25:1 ratio of omega 6 to omega 3. This, just like anything else that you put into your body in excess, will cause problems.

Just like the old saying: "If you abuse it, you lose it. If you don't use it, you lose it".

When your body has an abundance of omega-6 fatty acids, it initiates either an anti-inflammatory or an inflammatory response in your body. A little bit of this is natural and has many uses when it is only in small amounts temporarily.

Beneficial Inflammatory Response

The inflammatory process really gets a bad rap in this area, because it is really the healing process of an acute injury. Without inflammati…

Kalyn's Kitchen: Cucumber and Avocado Salad Recipe with Lime, Mint, and Feta

Chest & Abs...and yard work????

We had a much needed rain this afternoon. My azaleas are happy again! I worked out Chest and mixed it up with some plyometric abdominal exercises to keep my heart rate up.

The Routine

Three Super Sets:
*Incline Dumbbell Chest Press - 20 lbs x 20 reps
*Standing Knee-to-Elbow Mountain Climber Push-ups - BW x 15 reps
*Decline Straight-leg Raises - BW x 20 reps

Dumbbell Flys on Flat Bench - 15 lbs x 20 reps x 3 sets

Three Super Sets:
*Roman Twist on Decline Bench - 10 lbs x 40 reps
*Planks - BW x 60 second holds

Side Planks for Obliques - BW x 50 second holds x 3 sets

...Then it was home for about 3 oz of chicken & a small protein shake then YARD WORK! Well...it seems all that rain this afternoon made my grass grow another three inches and it was already looking a little "hairy"!!!

Finished up the yard and went for a 3.5 mile jog in the neighborhood. Now that I have burnt sufficient calories for the day it's time to shower and then I think I'll whip up a spinach salad with onio…

For the love...

So many things can derail our goals in live, water-down our motivation. Today is all about igniting the passion for a better life and reminding myself that it is for the love of life, for the glory of my Lord that I work as hard as I do in the gym. I have had a rough competition recovery period, but I think my body is finally back in balance. So today is the day that I throw all excuses, all inhibitions out the window. Determination levels are high! So let's hit the gym, kill those shoulders, sweat though the HIIT cardio and follow the nutrition plan!! Set a goal today! A specific date and an end result. My date will be my next competition and my end result...FIRST PLACE, BABY! Work hard until your goal has been satisfied and then reward yourself! THEN...Set another goal!! It's the markers, the milestones in life that keep us on track. Enjoy the ride.

Sympathy Carb Depletion...

I hope everyone had a great Memorial Day! A special "shout out" to all my soldiers in Iraq keeping me safe and fighting for our America so selflessly. We ♥ Our Soldiers!!

Yesterday I hit the gym by 6am. Did a little BACK:
*Pull ups: BW, 10 reps, 2 sets
*Lat Pull-downs: 75 lbs, 15 reps, 4 sets
*Pull-overs on the bench: 30 lbs, 15 reps, 3 sets
*Bent-over Single-arm Dumbbell Rows: 25 lbs, 15 reps, 3 sets
*Bent-over Barbell Rows: 40 lbs, 15 reps, 4 sets
*Roman Chair Back Extensions: BW, 20 reps, 3 sets (rotate for obliques)

And finished up with a little CHEST:
*Cable Crossovers (middle chest): 20 lbs, 15 reps, 3 sets
*Low-grip Cable Crossovers (upper chest): 20 lbs, 15 reps, 3 sets

This morning I meet the sunrise for a 3.5 mile run. I hit the weights around 1pm.

BICEPS
Concentration Curls: 15 lbs, 15 reps, 4 sets
Hammer Curls: 15 lbs, 15 reps, 3 sets
Single-arm Preacher Curls: 15 lbs, 15 reps, 3 sets
Incline Curls: 15 lbs, 15 reps, 3 sets

TRICEPS
Cable Extension with Rope: 30 lbs, 15 reps, 3 se…

Chicken, Broccoli and Peppers...OH MY!

What a great Sunday! RiverPointe to get my praise on! Got a little work done. Soaked up a few rays in the backyard (sweatin' bullets!)...and got a little cardio and a "hammy" workout in this evening. Just whipped up a little "stir-fry" Yuuuuuummmm!!

8 oz cooked chicken breast, cubed
1/4 sliced red onion
1 sliced yellow bell pepper
6 oz fresh broccoli
1 clove chopped fresh garlic
Olive Oil cooking spray

Skillet over Medium-High heat - Spray pan with Olive Oil cooking spray. Saute onion, bell pepper & broccoli & garlic. (use cooking spray to keep ingredients from sticking, if needed). Add chicken, give pan a few flips to get all ingredients mixed well. Remove from heat and cover. Let simmer/steam until chicken is hot. *Note: broccoli will be crisp. Salt & Pepper lightly. Yields: 2 servings.

"DOMS" - Delayed Onset Muscle Soreness

Call me cRaZy...but I ♥ the feeling of sore muscles after a workout! Typically day two is the most sore for me, but after my leg workout yesterday...ooooooh, baby!! I'm feelin' it!

Delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. The mild muscle strain creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

"The aches and pains should be minor," says Carol Torgan, an exercise physiologist and fellow of the American College of Sports Medicine, "and are simply indications that muscles are adapting to your fitness regimen."

You're growing stronger and conditioning your muscles to be better able to perform! So keep up the hard work and FEEL the progress!

The Workout

Warm-up: Leg Extensions (55 LBS x 20 reps)
*Leg Extensions: 90 LBS x 15 reps x 3 sets

*Squats: 115 LBS x 15 reps x 4 sets

Super-Set: Hack S…

Save the Knees!

1. Take the Time to Warm-Up: Don't jump right into heavy sets. Always warm-up with lighter weight, high-reps (20 - 30 reps) of Leg Extensions or Leg Presses.

2. Don't Lock-Out Your Knees: When performing a leg press or leg extension movement like squats or seated leg press, do not fully lock-out your knees. Locking your knee joint transfers all of the weight from the muscle to the joint. The result is un-needed stress on the knee that can lead to injury. By not fully locking your knees - you will keep the tension on the muscle and you will experience a more intense set at your current weight. If you are unable to complete your set without locking your knees, the weight is too heavy and must be lowered. *The only exception to this rule is with seated leg extensions and stiff-legged deadlifts.

3. Learn To Squat With Proper Form: So many people squat on the balls of their feet - instead of their heels. Do not let your knees come forward as you descend. Stick your butt out, and ke…

Love Shoulder Day...Calves...not so much...

Had a great workout @ 24 today! I'm focusing on rounding out my shoulders a bit more for my upcoming figure competition. So its critical that I hit each section on my shoulders/deltoids: Anterior (front), Medial (middle) and Posterior (rear). Here's the workout:

WARM-UP...the usual...

*Shoulder Press: 70 LBS x 15 reps x 2 sets, 90 LBS x 15 reps x 2 sets
*Front Barbell Raises: 30 LBS x 15 reps x 4 sets
*Super-set - Lateral Raises + Leaning Lateral Raises
Lateral Raises: 15 LBS x 15 reps x 3 sets
Leaning Lateral Raises: 15 LBS x 15 reps x 3 sets
*Up-right Rows: 45 LBS "C" bar x 15 reps x 3 sets

Calves
*Seated Calve Raises: 90 LBS x 20 reps x 1 set, Drop-set (10 LBS drops) 20 reps x 4 sets
*Standing Calve Raises: 135 LBS x 15 reps x 3 sets, 90 LBS to failure

**Had to restore my iPhone to default and haven't reinstalled my Pandora Radio yet...good thing I had my workout partner to keep me motivated!! :)

Was Monday National Cardio Day?

Unofficially, maybe? I didn't get the memo, but OMG! Not a single peice of cardio equipment open at the gym and there must have been ten members waiting for a machine to free up. Well...ROCK ON!!! The word is out! FIT IS FABULOUS!!

So I skipped cardio yesterday...bummer! But had an incredible Back & Biceps workout!!

Back
*Pull-ups: 3 sets of 10 reps
*Lat Pull Down: 3 sets x 75 LBS x 15 reps
*Cable Rows: 1 set x 60 LBS x 15 reps, 2 sets x 75 LBS x 15 reps
*Hammer Strenght Isolated Row: 2 sets x (2) 35 LBS x 15 reps, 1 set x (2) 45 LBS x 15 reps
*Bent-over Row with Barbell: 4 sets x 40 LBS x 20 reps
*Roman Chair Back Extensions: 3 sets of 20 reps, alternating with oblique isolation

Biceps
*Single Arm Concentration Curls: 3 sets x 17.5 LBS x 15 reps (BURN, BABY, BURN!)
*Single Arms Hammer Curls: 3 sets x 17.5 LBS x 15 reps
*21's: 3 sets x 30 LBS

METROFLEX - HTOWN!

Talk about HARD CORE...Hit hams and triceps on Saturday @ Houston's own MetroFlex! A/C is for babies! LOL. Get ready to SWEAT if you think about hitting MetroFlex. I'm not talking a "glow" or "perspiration"...I'm talking you look like you just jumped into the swimming pool with your clothes on. Bring a sweat towel! You're gonna need it! I love the atmosphere! The music is loud, it's okay to slam the weights...as the guys like to say..."It's okay to be strong here!" When you're deadlifting over 400 LBS it's hard to "set" the weights down without a sounds. Go ahead! UNLEASH THE BEAST!

You want to make some changes in your physique...spend a few hours a week in this place WITHOUT lifting a weight and you'll looks 10 LBS of water-weight in no time.

Special thanks to Ryan Wendt for his generosity!

The Workout
*Glute Buster (L♥VE this machine!)
*Roman Chair Back Extensions with concentration on glutes and hamstrings
*De…

cArDiO, CaRdIo...

Happy Friday!! I'm trying to step my cardio back up. Since I have brought my weight/body fat back up from my competition in April I have been feeling sluggish and bloated. It's more than just "filling back out". I think my body is trying to tell me that it's having a hard time processing all the protein I've been ingesting. I've read about fasting for a day or two to give my digestive system a rest...increasing my fiber intake...Dieter's Tea...It's just so hard for me NOT TO EAT! I have bought the Dieter's Tea and I used it for six days. I will say that I could tell a difference, but it is not recommended for use more than ten days. It's been a week so I'll resume the regimen tonight. I have also increased my fiber with Oat Bran, spinach and broccoli. The only thing left to try is the fast...but I will most likely have to skip the weights on those days. :( And tomorrow we are hitting HAMS!! So I may begin my fast on Sunday...I'll k…

Some Shoulder Action...

What a great day! I started with a run outside...but I need some new running shoes. No, seriously! It's not just an excuse to go shopping!! (wink). But honestly, a good pair of running shoes make all the difference! Nevermind the designer workout attire...just give me some "kicks" and my Pandora Radio and I'm good to go!

I hit shoulders and calves today. Typically I give my calves a little more love than I did today, but my tender tootsies were holding me back. Rest assured...tomorrow I will make-up for my slacking today! Here's what shoulders looked like:

Warm-Up that Rotator:Internal/External Rotation (5 lbs dumbbells x 15 reps x 3 sets)

Super-set:Seated Front Raises & Single-arm Posterior Flys
*Seated Front Raises (15 lbs x 15 reps x 4 sets)
*Single-arm Posterior Flys (12 lbs x 15 reps x 4 sets)

Super-set:Shoulder Press on Smith Machine & Leaning Single-arm Lateral Raises
*Shoulder Press on Smith Machine (40 lbs x 20 reps x 3 sets)
*Leaning Single-arm Later…

Cauliflower "Mashed Potatoes" Yummy Yummy in my Tummy!"

Today was LEG DAY!! Legs are my weakness. I used to dread working out legs, but I have a newly found motivation that pushes me to hit legs HARD CORE! In order to achieve my personal goals I have to be pushed beyond my limits. Having never had a consist ant workout partner, this has always been a challenge for me, but we must remember that "when we cheat we are only cheating ourselves". I workout legs twice a week. The first part of the week I concentrate on Quads and the second part - Hamstrings and Glutes.

Today's Leg Routine

*Warm-up:Leg Extensions (45 lbs x 15 reps)

*Super Set:Leg Extensions & Leg Press
Extensions 75 lbs x 15 reps x 4 sets)
Leg Press (200 lbs x 15 reps x 3 set / 270 lbs x 15 reps x 1 set)

*Single-leg Lunges on Smith Machine (70 lbs x 15 reps x 3 sets)

*Super Set: Hack Squat & Walking Lunges
Hack Squat (90 lbs x 15 reps x 3 sets)
Walking Lunges (Two 25 lbs dumbbells x 24 reps x 3 sets)

*Single-leg Stiff-leg Deadlift (15 lbs dumbbells x 15 reps x 3 sets)

Back & Biceps

I began my day with the usual 5:00 a.m. cup of coffee (sweetened with Splenda and a splash of Unsweetened Vanilla Almond Milk - YUM)...check my email and I was off to visit the stairclimber for one of our 45 minute "dates". Today was a low-intensity cardio day. My speed was constant @ level 18. Worked up a great sweat!

I've put in about five hours with clients...still much business to be handled before the day is up...but now it's time to give the muscles some love. I'm working Back and Biceps today. I start with back typically and always with my pull-up since they take the most energy to execute.
Pull-ups (3 sets of 10)Lat pull-downs (75 lbs x 4 sets)Cable Rows (60 - 75 lbs x 4 sets)Single-arm bent over row with dumbbells (27.5 lbs x 4 sets)Bent-over row with barbell (40 lbs x 4 sets)Then it's on to BICEPS!Preacher curls (15 lbs x 4 sets)Cable curls (20 lbs x 4 sets)21's (25 lbs x 3 sets)Meals have been on point today...Lord knows that's my weakness! B…