Showing posts from June, 2010

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.


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!


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! 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.

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

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