Measuring Results 

For those of you who are getting fit in part for weight loss know that the scale is not the best way to ascertain your results.  You can lose a lot of weight on calorie restriction focused diets, but what you are most likely losing is muscle mass.  To lose fat and maintain muscle, the scale might take longer to move.  It's not that fat weighs less/more than muscle (a pound is a pound), but fat takes up a lot more space than lean muscle mass....so, when you lose fat and increase lean muscle mass, the scale doesn't move a lot but the reduction in inches lost is quite substantial and easily measured.  To be consistent and get the most out of your progress assessment, you want to try and use standard sites and procedures.  All measurements and weight assessments should be done first thing in the morning after you go to the bathroom, before you eat/drink anything, and with as little to no clothing.  If you are doing your weight assessments at a facility other than your home and/or at a different time of day, then it's best to do your assessments at the same time of day and under the same (similar) circumstances (e.g., before lunch every time as opposed to sometimes before, sometimes after).  All measurements should be taken while standing upright and relaxed with feet together.  All measurements should be made with a flexible yet inelastic tape measure.  The tape measure should be placed on the skin surface without compressing the subcutaneous adipose (fat) tissue.  Take duplicate measures at each site, and retest if duplicate measurements are not within .25 of an inch.  Rotate through measurement sites before retaking measurements at any one site so as to allow time for skin to regain normal texture.  When taking your measurements, look in a mirror if necessary, verify that the tape measure is horizontal and even along the measurement site (in other words, if taking the measurement of your hips, the tape measure should come straight around your buttocks and not droop anywhere making an uneven line).  You only need to take the measurements of one side of your body (e.g., one bicep, one calf, etc.), but in doing so be sure to take the measurement of your dominant side (e.g., if right handed then of your right bicep, right calf, etc.).  You may take measurements at other sites than what is listed below which is more than okay, just try and apply the logic that is presented in the sites listed below to apply to additional measurement sites.

Arm  Midway between the shoulder joint and the elbow joint (mid-bicep)
Abdomen  At the level of the umbilicus (belly button)
Waist  If you desire a separate measurement for your waist other than that of your belly button then:  At the narrowest part of the torso above the belly button and below the base of sternum
Buttocks/Hips  At the maximal circumference of the buttocks
Upper Thigh  At the maximal circumference of the hip/upper thigh, just below the gluteal fold (thickest part of your upper thigh)
Calf  At the maximum circumference between the knee and the ankle (thickest part of your calf)

Other forms of measuring your results....How your clothes fit.  There will be no mistaking the effectiveness of your fat loss plan if you are losing inches and going down in pant sizes!  Don't let a slow moving scale give you a head trip if you are losing pant sizes.  Seriously, would you rather weigh less and be in the same pant size or weigh the same and be two sizes smaller?

Another way to see your results is by taking before and after pictures throughout your fat loss journey.  A picture can show you places you have trimmed down that you might miss when measuring yourself.  The best way to go about this is to wear a swimsuit or shorts and sports bra (for women...no shirt for men) and take a front pic, back pic, and side pic.  Take a before picture and then follow up with pics every 6 to 12 weeks until you reach your fat loss goals.

Post Links of Other Helpful Tidbits to Know: 
Body Comp v Scale   
Greater Muscle Mass = Higher Metabolism  
Not Getting Results???
Body Composition
How Much Should You Weigh?
Skinny Or Fit??? You Decide...
Afternoon Bloat?
5 Pounds Of Fat
Scoop On Fat Cells
GOALS
Discerning Good From Bad Fad

Muscle Mass Matters

MAR

28

Greater Muscle Mass = Higher Metabolism 

First, what is metabolism?  Metabolism is the process by which the body generates the energy it needs for maintenance, repair, growth of tissues, and for muscles contraction and movement.  The energy is obtained from the foods we eat.  However, the chemical energy stored in the food that we eat is not directly used to fuel our bodies, but rather it is used to generate adenosine triphosphate ("ATP").  Only a small amount of ATP is stored in the muscle cells.  The body must regenerate ATP once it is used through the process of metabolism.

Muscle is very active tissue and requires continuous energy supplies for ongoing cellular processes such as protein synthesis,  maintenance, and building.  It is estimated that a pound of muscle uses between 30-50 calories a day at rest to meet its metabolic requirements.  That's one pound a day at rest.  How many pounds of skeletal muscle do you have?  How active are you?  Exactly!  When muscle mass is increased so too is your metabolic rate increased, both during activity and at rest.  Conversely, when muscle mass is decreased, your metabolic rate is decreased as well at activity and at rest.  If you are not performing regular strength exercise, muscle mass decreases with age at about one-half pound of muscle every year of inactivity after the age of 25.  It is this reduction in muscle mass that research reveals that resting metabolism decreases approximately half a percent every year after age 25.  Endurance exercises increase metabolic rate only during the activity session and shortly following; however, strength exercises increase metabolic rate during and for a relatively long period following the workout.  No worries if inactivity has been your life thus far, as strength gains have shown to be made even in your 90s...so get moving!

Make sense why Eating Supportively is so important?

More Than One Way

It's okay to change course....Don't judge yourself or others for doing so and your journey will be a lot smoother!!!  

CLASS UPDATE

NO CLASSES TODAY Monday 8/25
NO AM CLASS Tuesday 8/26 (but all evening classes are a go)
NO CLASSES Saturday 8/30
NO CLASSES Monday 9/1
September Schedule will be posted later this week.....www.veryeffectivefitness.com/

Why Workout With Me?

Because I understand that not one size fits all nor does everyone come to being fit and healthy with the same goals or desires!  It really is just that simple, but beyond that:

I have both the personal experience of being overweight and dealing with an autoimmune disease and overcoming those obstacles as well as being fit, healthy and active.  I have the education to either assist you with your own weight/fat loss goals and/or your fitness goals and achievements however basic or zealous.

Since I have been out of shape and overweight and have found the most effective way to get in shape and be healthy and fit and happy without wasting any precious time!  Workout with me so you can learn how to do this for yourself and get to where you want to be on your fitness journey!

My one hour workout sessions include a 5 minute warm up, 30 minute resistance training workout, 15 minute interval training workout, and 10 minute cool down stretching.

The resistance training is effective, and efficient full body weight and dumbbell workouts.  There will be no wasted time microworking specific body part by body part!  I will work every part of your body with every move for the full 30 minute resistance training workouts.  Your cardio will be 15 minutes of full out interval training so there will be no wasted time on a gym treadmill.  The combination of the resistance training and short-burst interval training most effectively boosts your metabolism and keeps it burning long after your workouts are over!  All of this is followed by a full body cool down stretch to soothe your worked muscles and protect your joints.  These one hour workouts are so effective at reaching your fat loss and fitness goals that you only need to do them three times a week!!! 

But don't think I or you are limited to just one style of workout method or technique.  Everyone is different and has different needs....I have trained and worked out with an array of individuals from marathoners to body builders to folks who have never worked out.  Not any one style is for everyone and I am educated and able to accommodate most needs and goals. 

Not interested in "working out" and would much prefer a Yoga based workout....well I can do that for you as well.  Yoga is actually my first passion and love when it comes to fitness, so let me help you get connected to your body in a powerful way through a customized to your body/needs Yoga practice!

I am a certified personal trainer through American Council on Exercise since 2011.  Beyond my studies to become a certified personal trainer, I have been fervently researching exercise and nutrition practices and science since 2009.  I never recommend anything to anyone that I haven't first researched and tried myself.  In 2012 I obtained my Metabolic Training certification and I am currently slated to get my American College of Sports Medicine personal trainer certification in 2014.  Additionally, I have been practicing and studying yoga since 2000 and have been a Yoga certified instructor since 2013.  I have been training individuals and groups as large as 18 since 2010. 
       

Whether you workout with me three days a week or once a week or once every other week, if you sign up for a workout package with me, I will provide you with a monthly workout routine and in between workout stretches.

Contact me today to set up your initial FREE Consultation and Assessment!  cagib1@charter.net

Links of Posts to Check Out:
How Effective? Very! How Do I Know?
What Some Clients Have To Say
Discerning Good From Bad Fad
How Effective Is HIIT?
Other Info on Effectiveness of Training Methods:  Workout Tidbits
Eating Supportively
Training Prices

Limits Are Only In Your Mind....

Your Brain On Yoga

from Fitness October 2013 issue:

New research shows that hitting the mat for just 20 minutes boosts cognitive performance more than running does; this may be because guided movements require more concentration and make you focus on the moment.  "Running is a habitual movement, and you can get stimulated by everything around you, which makes it tricky to stay in the zone," says study author Neha Gothe, Ph.D.  "But meditative exercises are mentally engaging and help you develop awareness and keep distracting thoughts away."


 Basic Stretch Routine

       Need Some Yoga Help?   
       Free Streaming Yoga Videos
       Yoga Styles

Discerning Good From Bad Fad Repost

MAY

3

Discerning Good From Bad Fad 

It is no small wonder that anyone succeeds at actual balance, healthful living, functional fitness, fat loss, etc.  Bookstores are filled to the brim, shelves upon shelves, of contradicting information.  And not just there, but magazines, television, internet...all filled with fads and fabulously tantalizing quick fixes.  Regardless of what the latest Hollywood hottie does or the "next best" 30 days to all your dreams coming true trend is, being fit and healthy is a day in/day out lifestyle.  There is no one-size-fits all program and there are no quick fixes that actually work (short or long-term)!  Not all bodies are the same and neither does any one program work for all people.  Success is dependent upon consistency regardless of what you are doing.  Consistently eating well, consistently moving and stretching your body, consistently sleeping well, and consistently putting you on the list of to-dos=SUCCESS!  That's it...simple, consistency.  We are not talking about penalizing yourself from parties, family fun, food depravation or punishing workouts.  We are not talking about excuses for hormones, prescriptions, or age because none of those have anything to do with getting fit and healthy the correct way.--Sure they hinder you if you go the "fad" route, but not if you are consistently feeding your body supportively and moving functionally.  You can get fit and healthy at any age and every age regardless!!!  We are not talking about investing tons of time or money as getting fit and healthy does not require either of those!  Video: Shocking Before and After Transformation Photos In 5 Hours

The benefit of a certified personal trainer is that they can assess you and determine what possible impingement(s) and what functional movement patterns need to be corrected and can CUSTOMIZE a workout program for you, the individual.  Not everyone can afford a personal trainer and that is why I provide the information I do on this site...it is the next best thing to meeting with me one-on-one...and it's free.

Keys to discerning the good information and a good program (and trainer) from a bad fad:

• Always go with a personal trainer who has a certification from a nationally accredited agency.  The top four NCCA certified personal trainer certifications are:  American Council on Exercise (ACE), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), and National Academy of Sports Medicine (NASM).  I am certified through ACE and will additionally be certified through ACSM in 2014.  There are numerous "trainers" out there who did not study or "test out" through a NCCA approved agency but paid some money online and received a piece of paper "certifying" them to train folks.  The harm here is the lack of education on the body (physiology and kinesiology) and programming.  Beyond that, make sure they keep up with continuing education to know the latest research and breakthroughs.  Make sure the information you read and/or the trainer you utilize is properly educated.  Knowledge is power, but bad information is truly harmful!
• If a program is offering up "quick fixes" and fad solutions, then skip it and find something that is sound and balanced.  If it sounds too good to be true, it probably is.
• A good program should educate you on the facts of weight/resistance training so that you know muscle equals metabolism and has nothing to do with gender.  Weight/resistance training isn't just for bodybuilding men...Women are not going to bulk up just because they utilize dumbbells and kettlebells larger than 10 lbs. -- they will however lose their fat and trim to that size they want to maintain!  If a program is taking up a ton of time with workouts making you feel that rest is for the weak, then it is a lie and you'd be better finding a program that helps you build your muscle, protect your joints, and rest your body in a balanced doable way!!!
• A good program should educate you on the facts of nutrition and supportive eating--Eat often and for your body!  It should not recommend no fat foods, no carbs, no to low protein, low calorie, liquid only fasts, hunger is your friend, timing fasts, etc., fad garbage!
• If a program touts that it has to be expensive to work then walk far away!  Neither fitness nor nutrition nor workouts or trainers or programs need to be costly to be effective...in fact quite the opposite is true!

 You don't just clean your house once in a lifetime and it always stays clean!  Being fit and healthy is not a once and done process!!!

Where Is The Finish Line? Repost

SEP

10

Where is the Finish Line? 

We get so focused on reaching our goals and "being done"...but there are no quick fixes or finish lines when it comes to good health and fitness.  You either have good habits and a healthy lifestyle or you don't.  A healthy lifestyle doesn't expire until you do.  The only finish line in these flesh bodies is the grave, and I don't know about you, but I'm in no hurry to cross that line.  Up for the next step and to challenge yourself?  Lots of options at Current Fitness Challenge ;-)

Need help getting started or bumping up the intensity?  I'm here:  cagib1@charter.net

How Effective is HIIT? Repost

MAY

23

Go INTERVALS Go 

from Men's Health June 2013 issue:

THREE ... the Number of weekly interval workouts that match the effectiveness of five long cardio sessions when it comes to boosting cardiovascular health.

from my 6/19/12 Post:

How Effective is HIIT?

High Intensity Interval Training (HIIT) is anaerobic training that allows you to cut cardio duration without sacrificing the cardiovascular benefits. HIIT primarily focuses on anaerobic pathways with numerous HIIT ratios that can be utilized such as a 1:1 (e.g., 30 sec of work to 30 sec of active recovery beginner Interval), a 2:1 (e.g., 20 sec of work to 10 sec of active recovery Tabata or 60 sec of work to 30 sec of active recovery intermediate Interval), or a 3:1 (e.g., 45 sec of work to 15 sec of active recovery advance Interval). The beauty of HIIT is that it not only cuts your workout duration, but in a lot of ways is way more effective than longer duration endurance cardio, especially when it comes to fat burning. But, to be effectively performing HIIT you have to be intensely working out in the "work" phase.
During exercise, higher levels of intensity cause an increase in respiration to allow larger volumes of air to move into and out of the lungs to facilitate increased delivery of oxygen and the removal of carbon dioxide. Simple, basic, you work harder resulting in you breathing harder. And as with everything, this simple process has a name...minute ventilation or Ve. There are two deflection points in the otherwise linear increase in Ve and that is VT1 and VT2. When you are exercising below VT1 you are able to carry on a conversation fairly normally. This is not very intense exercise and below VT1 is where a lot of long duration, steady state, endurance running/exercising is. At or just above VT1 is where carrying on a conversation is a little more difficult and speaking is slightly uncomfortable. Exercise just below VT2 represents the highest intensity an individual can sustain for approximately 20-30 minutes. Speaking is very broken and choppy just below VT2 and not at all at or above VT2. Intensely working at VT2 and above is where HIIT should be on the "work" phase. Active rest should be between VT1 and VT2 allowing your body to recover from the work phase without lowering your heart rate too much.

Recent research shows that the cardiovascular adaptations that occur with HIIT are similar, and in some cases superior, to those that occur with continuous endurance training (Helgerud et al. 2007; Wisloff, Ellingsen & Kemi 2009).

Healthy & Yummy Recipes

Breakfast
~Be sure to scroll to bottom of PAGE for LINKS to other Recipe Posts~

Kashi Cereal Breakfast:

1 cup of Kashi GoLean Cereal

1 cup of Kashi Go Lean Crunch

1 large Banana

¾ cup 1% or Skim Milk

w/whole Grapefruit (or other Fruit of choice)

Rolled Oats with added Protein:

½ cup Rolled Oats

¾ cup Water

1 Scoop Whey Protein Shake

¼ cup of Walnuts

1 tsp of Cinnamon

w/whole Peach (or other Fruit of choice)

Breakfast Burrito

2 large Eggs scrambled w/a ¼ tablespoon of Olive Oil

2 Jimmy Dean Turkey Sausage Links cut up & scrambled w/eggs

1 ounce Colby Jack Cheese

1 FlatOut Light Flatbread

w/1 serving of Seapoint Farms Edamame Shelled on the side &/or 1 serving of Fruit

Fried Egg Sandwich

2 large Fried Eggs

1 tablespoon of Flaxseed (sprinkled on top of cooking eggs)

1 teaspoon of Cayenne Pepper

1 Arnold Select Sandwich Whole Wheat Thin

w/1 serving of Seapoint Farms Edamame Shelled on the side

w/1 serving of Fruit

Spicy Fried Egg Scramble

¼ tablespoon of Olive Oil

½ whole Bell Pepper (red, yellow, or orange) sautéed just before cracking eggs in skillet

½ Jalapeno Pepper cut up & mixed w/Bell Pepper before cracking eggs in skillet

2-3 large Eggs cracked on top of sauté (as if to fry but once eggs start to fry, cut up to almost a scrambled state w/sauté; season with ½ teaspoon of Cayenne Pepper

Top served mix with a ¼ cup of Athenos Feta Cheese Crumbled &

½ cup of Seapoint Farms Edamame Shelled

w/1 serving of Fruit

Spicy Flaxseed Scramble

2 large Eggs scrambled w/a ¼ tablespoon of Olive Oil

½ Jalapeno Pepper cut up & scrambled w/eggs

2 tablespoons of Flaxseed scrambled w/eggs

½ cup Bell Pepper (red, yellow, or orange) sautéed just before pouring egg mix in skillet

1 cup of wilted Spinach (served under eggs)

½ cup of diced Tomatoes (served on top of eggs)

¼ cup of Athenos Feta Cheese Crumbled (served on top of tomatoes)

w/1 serving of Fruit

Cheesy Scrambled Eggs w/Quinoa

2 large Eggs scrambled w/a ¼ tablespoon of Olive Oil

2 Jimmy Dean Turkey Sausage Links cut up & scrambled w/eggs

1 ounce of Colby Jack Cheese

1 serving of Seapoint Farms Edamame Shelled or 1 cup of fresh, chopped Asparagus

1 cup cooked Quinoa

w/1 serving of Fruit

Healthy Pancakes

1½ cups Rolled Oats

1 cup Low Fat Cottage Cheese

7 Egg Whites

1½ tablespoons Cinnamon

3 pkts SweetLeaf Stevia Sweetener

Dairy Free/Gluten Free Pancakes

2 cups Garbanzo Bean Flour

4 teaspoons Baking Powder

3 Large Eggs

2 tablespoons Olive Oil

2 tablespoons Sugar (or SweetLeaf Stevia Sweetener)

½ teaspoons Salt

2 cups Water

2 teaspoons Vanilla Extract

2 tablespoons Cinnamon

Greek Yogurt Parfait

1 cup of Fage 0% Greek Yogurt

1 cup of Blueberries

½ cup of Strawberries

2 tablespoons Flaxseed (sprinkled on top of mix)

½ cup of Kashi Go Lean Crunch (sprinkled on top of mix)

Simple Fruit Smoothie

1 cup of Blueberries

1 cup of Strawberries

1 large Banana

1 cup of Fage 0% Greek Yogurt

 Simple Green Smoothie

1 cup of Blueberries

1 cup of Strawberries

3 cups of Spinach (or 2 cups of Spinach & 1 cup of Kale)

1 med-large Apple (or 1 med-large Banana)

1 serving Protein Shake mix (or 1 cup of Fage 0% Greek Yogurt)

Green Smoothie

1 med-large Apple

1 cup of frozen Blueberries (if fresh, 1 cup of ice)

1 cup of Strawberries (or Raspberries)

2 cups of Spinach

2 cup of Kale

1 Cucumber w/peel (or 1 cup of Water)

1 serving Protein Shake mix (or 1 cup of Fage 0% Greek Yogurt) in or on the side

Variations: you can also add Banana and/or carrots, beets puree w/ginger, wheat grass, etc.

Breakfast Sides:

Blueberry Syrup:  1 cup of Blueberries microwaved until a little soupy (part berry, part soupy), mixed w/1-3 tablespoons Flaxseed (optional) and/or (1 tablespoon of Sugar-Free Maple Syrup) (optional) 

Protein Shake Coffee Latte:  1 Protein Shake mixed with 2½ + cups of Coffee

Raspberry Chocolate Protein Coffee:  Brew coffee as normal but add one tea bag to the actual pot the coffee drips into so it steeps while your coffee is brewing.  The magic tea bag to add is:  Lipton Superfruit (red goji and raspberry) Green Tea.  Leave the tea bag in until you have drunk all the coffee just gets better with age.  This alone makes an excellent flavored coffee.  If you either let the coffee cool to room temperature or chill it then add 1 scoop of your chocolate protein shake mix to your desired amount of the coffee/tea (I use about 2 ½ cups) & mix (in blender bottle or whatever you usually mix your protein shake in)…do not add extra water, just the coffee/tea/shake mix.  Such as super yummy treat!!!

Lunch/Dinner

Feta Olive Salad

3 cups Romaine Mix

2 cups Spinach

½ large Cucumber w/peel

½ Bell Pepper (red, yellow, or orange)

1 cup diced Tomatoes

¼ cup of Athenos Feta Cheese Crumbled

1 serving Mezzetta Calamata Olives

1 serving Spanish Olives

2-3 ounces of Chicken diced or strips

2 tablespoons Kraft Light Balsamic Vinaigrette Dressing

(you can add Radishes, carrots, etc.)

Cajun Chicken Salad

3 cups Romaine Mix

2 cups Spinach

½ large Cucumber w/peel

½ Bell Pepper (red, yellow, or orange)

1 cup diced Tomatoes

3 ounce of Chicken strips sautéed previously in Olive Oil & Cajun Seasoning

4 tablespoons Salsa

(you can add any veggie and/or a ¼ cup of Fage 0% Greek Yogurt)

Spicy Chicken and Avocado

3 ounces of Chicken cut into strips & sautéed w/Olive Oil & seasoned w/Cajun or Cayenne

½ Bell Pepper (red, yellow, or orange) sautéed w/Chicken when Chicken is almost cooked

3 cups of Spinach wilted in w/Chicken & Bell Pepper

½ diced Avocado mixed w/3-4 tablespoons Salsa & ¼ cup Fage 0% Greek Yogurt (served on top of cooked Chicken mix)

w/1 Serving Black Beans mixed w/1 Serving Kernel Corn

Sautéed Chicken and Veggies

3-4 ounce Chicken Breast sautéed w/previously sautéed to caramel (yellow) Onions & Olive Oil

(if cooking 3-5 Chicken Breasts=1 tablespoon Olive Oil & 1 med-large Onion)

w/any veggie mix (such as 1-2 cups steamed Broccoli & 1 cup steamed Carrots) and Brown Rice, or Quinoa, or Sweet Potato, etc.

Kale Pepper Chicken

½ TBL Olive Oil

1 Whole Red or Orange or Yellow Bell Pepper cut in chunks

1 Whole (or half depending on taste for the spicy and size of the pepper) Jalapeno Pepper diced

3 Cups chopped Kale

3 Ounces diced or shredded cooked Chicken

½ Cup cooked Quinoa

Dash of Cayenne Pepper

Heat up olive oil in skillet then add chopped peppers and sautee for a few minutes before adding all of the kale.  Cook added kale and peppers until the kale is just starting to get wilted as you want the kale to still have some crunch; so just long enough on the heat to absorb some oil and bring out the deeper flavor of the kale.  Add the cooked peppers and kale mix to the warmed chicken and quinoa.  Mix then sprinkle with a dash of cayenne pepper. 

Curry Kale Lentil Soup

4 cup Vegetable Broth (for lower sodium omit broth and just season with desired Herbs & Spices)
1 cup Lentils
2 tsp. Curry Powder
4 cup Fresh Kale  (Cook lentils in vegetable broth. When almost done add curry powder and fresh kale. When kale has wilted down serve.)

Italian Chicken

3-4 ounce Chicken Breast baked w/Light Italian Salad Dressing on 350º or Grilled (after marinating in dressing)

w/any veggie mix and grains or as a Sandwich w/Lettuce or Spinach & Tomato & Turkey Bacon and 1 tablespoon Honey Mustard Dressing

Barbecue Chicken

3-4 ounce Chicken Breast baked w/Barbecue Sauce on 375º til extra tender, then fork shred chicken

Served a top any Salad configuration or as a Sandwich w/Bush’s Grillin Beans Smokehouse Tradition & Kernel Corn

Chicken and Pasta

3-4 ounce Chicken Breast sautéed w/previously sautéed (red) Onions & Olive Oil

(if cooking 3-5 Chicken Breasts=1 tablespoon Olive Oil & ¾ of large Onion)

1 ½ cups of following previously sautéed mix:          1-2 Zucchini chopped

                                                                                    1 Red Bell Pepper

                                                                                    1 Orange Bell Pepper

                                                                                    ¾ large Red Onion

                                                                                    ¾ tablespoon Olive Oil

w/1 Serving of Whole Wheat Angel Hair or Linguini Pasta & 1 Serving Marinara Sauce

Tuna Salad

5 ounce can of Chunk Light Tuna in Water

1 hard boiled Egg

½ cup diced Cucumber w/peel

½ cup diced Tomato

1 tablespoon Kraft Light Mayo (or Kraft w/Olive Oil Mayo)

1 teaspoon Yellow Mustard

w/Arnold Select Sandwich Whole Wheat Thin as a Sandwich or as a Salad w/Greens, etc.

Cottage Cheese & Red Beans

1 cup Small Curd Cottage Cheese

1 cup Red Beans (dark or light)

3 tablespoons Flaxseed

4-6 tablespoons Salsa

Greek Yogurt w/Grapes & Walnuts

1 cup Fage 0% Greek Yogurt

1 cup Red Seedless Grapes

¼ Diamond Shelled Walnuts

3 tablespoons Flaxseed

Greek Yogurt/Cottage Cheese

½ cup Cottage Cheese

½ cup Greek Yogurt

3 TBL Flaxseed

½ TBL Cinnamon

1 medium Peach

Variation: 1/4 cup Cottage Cheese with ½ cup to ¾ cup Greek Yogurt with the flaxseed/cinnamon and added ¼ cup Walnuts and fruit on the side

Peanut Butter Sandwich

2 tablespoons creamy Peanut Butter

3 tablespoons Flaxseed (mixed w/Peanut Butter)

1 Arnold Select Sandwich Whole Wheat Thin (spread Peanut Butter mixture on thins)

¾ tablespoon Honey (a top spread)

w/Fruit Serving

Lunch/Dinner Sides:

Sweet Potato: (cook in microwave til done then open up & mix in 1 tsp Cinnamon & ¼ tsp Ginger)

Sweet Potato Wedges:  Sliced Sweet Potatoes, lightly sprayed w/Olive Oil and seasoned w/Cinnamon & Ginger or Cajun Season & baked at 350º for about an hour

Kale Chips:  Wash & pat dry Kale, tear in pieces & spread out on baking sheet, lightly spray w/Olive Oil then season w/Cajun Season or Cayenne Pepper or Sea Salt/Ground Pepper or Red Wine Vinegar or Balsamic Vinegar & then bake at 350º for 10-15 min (until crisp)

Snacks

Protein Shake & Large Apple

Think Thin Brownie Crunch Bar w/Fruit Serving

Nuts & Fruit

1 Serving of Nuts (Almonds, Walnuts) & 1 Fruit Serving

Peanut Butter Banana

2 tablespoons creamy Peanut Butter

2 tablespoons Flaxseed (mixed w/Peanut Butter)

1 large Banana (spread Peanut Butter mixture on Banana)

Side Fruit Treat

½ cup sliced fresh Strawberries

½ cup fresh Blueberries

½ cup – 1 cup fresh sliced Banana

1 tsp Cinnamon (just sprinkle then mix in the Cinnamon on the fruit)

w/side of protein or as dessert following a meal with protein

Any Yogurt or Lighter Meal Options from Breakfast/Lunch/Dinner

Links to Posts with Recipes: 
Case of the Mondays? 
Aging Fruits & Veggies
Versatile Beans
What Was Your Dinner?
Additional Recipes
Yummy Sweet Lunch
Veggie Yumminess
Savory Eggs

Workout Tidbits

Proper Warm Up  If you do stretching, even brief stretching, before high-intensity workouts it may actually inhibit the ability to achieve full intensity during your workout.  This is attributed to the fact that stretching improves muscle elasticity (decreasing tissue viscosity), which lowers the force-generating capacity of the contractile proteins of the muscle.  Moreover, the practice of stretching before performing any warm-up is not justified either and may potentially be harmful.  The warm up may be subdivided into a more general cardiovascular warm-up followed by a more exercise or event specific dynamic warm-up based on unique muscular elements that are to be performed during the workout session.  For these reasons is why you want to do Spiderman Crawls or Squats or Lunges or Jumping Jacks or a handful of exercise specific dynamic moves before workouts as opposed to static stretches…..Save the Static stretches for your cool downs and in between workout days.

Proper Cool Down  The cool down post workout should be of approximately the same duration and intensity as the warm-up (i.e., five to 10 minutes of low to moderate intensity activity).  As opposed to the warm up, the cool down is an excellent time for stretching of your worked muscles.  The cool down is directed primarily toward preventing the tendency for blood to pool in the extremities, which may occur when exercise ends.  An active cool down also helps remove metabolic waste from the muscles so that it can be metabolized by other tissues as well as reduce the potential for muscle soreness and stiffness. (American Council On Exercise 2010)

  

Count Your Tempo  Your muscle gain is in the eccentric movement and not as much in the concentric movement.  The concentric movement is away from the pull of gravity and moving the joints closer together (e.g., in a bicep curl the concentric movement is when the wrist moves towards the shoulder joint).  The eccentric movement is toward the pull of gravity and moving the joints further apart (e.g., in a bicep curl the eccentric movement is when the wrist moves from the shoulder joint back towards the floor).  Note, that delayed onset muscle soreness (the soreness you feel a day or two following exercise) is mostly associated with eccentric actions, especially during higher-intensity exercises (e.g., deadlifts).  You should never just let your eccentric movements fall, meaning you should never let gravity do the pulling without you controlling the movement.  Rather, eccentric contractions should control the rate of motion, slowing the downward movement against the pull of gravity.  There are numerous reasons for this, not the least of which is prevention of joint and muscular injury.  During your next workout, see if you can focus on your control of both the concentric and eccentric contractions by counting your tempo.  The commonly recommended movement speed of six seconds per repetition is broken out as 2-3 seconds for the concentric muscle action and 3-5 seconds for the eccentric muscle action.  How on track have you been between contractions?  What have you noticed in focusing on this? 

  

Rest Intervals  You should have very little to no rest between repetitions within a set.  However, rest between sets allows your anaerobic energy stores to replenish, but you need to be careful with how much of a rest between sets as this affects both the workout itself as well as the outcome of the workout.  For the types of workouts we do, the ideal length of rest between sets is 30-90 seconds and no more.  With 30 seconds being an ideal target.  Shorter rest intervals increase cardiovascular and metabolic responses both during and after the exercise session.  

  

Law of Facilitation  The body subscribes to the law of facilitation, meaning that the body will achieve the desired movement following the path of least resistance.  If your body has any mobility-stability compromises, you will end up with dysfunctional movement causing inevitable breakdowns at your weakest link.  This is corrected by focusing on moving correctly as opposed to just moving.  A great example is the squat and the push up.  If you just move through either of these movements regardless of incorrect movement just to say you got the move done, you are actually causing layers of damage to muscular and joint function which will impede your progress to moving correctly in those and other movements.  An excellent way to get in touch, stay in touch, as well as improve your mobility-stability issues is to STRETCH.  Yoga is an excellent way to accomplish this.  When you are stretching, regardless of what modality you use, pay attention to what is tight and what is overcompensating for your “weak links” and communicate those findings to me during our sessions.  We can work together to improve your movements so your body doesn’t have to “compromise” to move.

Post Links on Proper Form and Technique:
Training Guidelines
Best Time Of Day
Take A Deep Breath --- Diaphragmatic Breathing
Practice Makes???
Importance of a Proper Squat
For the Love of Push Ups!
Sore Wrists During Push Ups Lets Fix That
Core Sense
Go INTERVALS Go
How Effective Is HIIT?
Low Intensity Fact Or Fiction
Active Rest
Rest Reminder
Principle Of Specificity
Cycle Check
Just Tongue It
Ab Facts

Post Links on Muscles/Energy Sources & How it all Works:

{Just by training to increase muscle mass, you increase your RMR (resting metabolic rate). 75-80% of your RMR is determined by your muscle mass. Only 15-30% of your total daily calorie burn is based on your activity level}.

Greater Muscle Mass = Higher Metabolism
Muscle Fiber Types
Metabolic Conditioning
Energy Systems
ATP
Consistent Rest
Stress Hormone Response
Yet Another Article On Metabolic Truth

Post Links on Injuries/Issues:
Ligaments & Tendons
Is Tendinitis Your 'Achilles'?
Knowing Achilles Tendinitis From Plantar Fasciitis
Tennis or Golfers Elbow?
Runner's v Jumper's Knee
Knee Pain
Joints a Poppin'
Muscle Cramps
Why Good Posture Matters

Trigger Point Series:
Trigger Points
Referred Pain,Trigger Point & Symptoms
Shoulder Trigger Points
Back Trigger Points
Hip & Knee Trigger Points
Final Word On Trigger Points

Other Workout Tidbits Post Links: 
How Long Should You Wait To Exercise after Eating?
Good Reason Not To Quit
Heart Size  
Decreased Insulin Resistance  
Interval Ideas
Proper Footwear  
Running Shoe Lacing Techniques
Tight & Don't Know Why? 
Are You Neat?  
If Nothing Else Be NEAT
Just Sitting Around?
Move n Move n Move
Take A Stand
Couch to Half Marathon Plan  
Can't Do Yoga?   
Free Streaming Yoga Videos
Yoga Styles
Your Brain on Yoga
How To Use Cardio Machines
Discerning Good From Bad Fad


~You should see your physician before starting any exercise or nutrition program.  You should have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 35 years old.  Please discuss all nutritional changes with your physician or a registered dietician.~