Breaking Point 2KX

What’s Your Breaking Point?



Have you ever heard the story of the boiling frog?
It goes like this…
When you place a lil’ froggy in a pot of boiling water, the frog’s immediate reaction is to jump like crazy to get out of that pot and escape “un-boiled”.

BUT…
If you put that same lil’ froggy into a pot of cool water and slowly heat the water up to a boil, Mr. Frog will just sit there until it’s too late for him to escape. He’ll be cooked before he realizes the danger he is in.

So what’s that mean to you?

It’s simple.
A lot of us are making seemingly harmless little decisions everyday (you know, getting the chips with your sub at Subway or turning that one reward meal into three each week).
Each one of those decisions adds more belly fat and with enough of these bad choices can lead you down the path to some really serious and nasty diseases.

We’re slowly allowing ourselves to be boiled.
We are…
Making small little diet mistakes each day that then become bad habits and cause us to gain belly fat...
Making excuses to skip workouts and slowly get off track...
Waiting and waiting and waiting to get started ...
Not looking deep inside ourselves for internal motivation to change ...
Not seeking out social support from others ...
And just not taking baby steps each day to improve our health, fitness, and body transformations

So I have one question for you…

What is your “breaking point” required to to stick to your program and keep up that motivation? What will finally cause you to make the healthy changes for good and what do you need to help you stick to it?

Eusabio's Tennis workout

Here's
Eusebio Sarabia
of
Palos Verdes Tennis Club.
http://www.pvtennisclub.com/pro_detail.cfm?PID=9



Tennis Fitness workout of the day:

1a Lateral Shuffle
1b Plyo Push ups
1c Med ball Twist

2a 1 Foot Lateral Hops
2b Side Planks
2c Burpee Push ups

3a Low Box Hops
3b Ab Wheel
3 c Power get ups


What is a WORKOUT?
+A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.


+A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.


+A workout is a personal triumph over laziness and procrastination. It is the badge of a winner -the mark of an organized, goal oriented person who has taken charge of his or her destiny.


+A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.


+A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.



+A workout is a form of rebirth. When you finish a good workout, you don't simply feel better.



YOU FEEL BETTER ABOUT YOURSELF.

So what up at www.AfterTheBabyFitness.com ?

Diet vs Cardio!!!

Your meal plan and a short effective workout

Here is a sample meal plan for you.
Some of you will need to scale down serving size
for your calorie needs...

and if you planning to go veggie...
Substitutions follow...

Make sure you check out you
5 min do anywhere workout!
Let me know what you think!!!


Breakfast:
4 Whole Eggs
3/4 cup Mushrooms
1/2 Pepper (bell or cubanelle)
1 Orange1/4 cup Onions
1 2/3 tsp Olive or coconut oil

Calories: 383
Early Riser Vegetable Omelet
This tasty vegetable omelet gives you the energy to kick-start your day!

Snack:
1/2 cup Celery
2 cups Tomatoes
1 Pepper (bell or cubanelle)
1 cup Okra
1/3 cup Rice
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories:474
Tofu Gumbo Creole
Chop the tofu and vegetables into chunks. Boil the rice. Meanwhile, saute the tofu and vegetables, except the tomatoes, until done, seasoning with salt, pepper, garlic and rosemary. Add the tomatoes and somemustard and Worcestershire sauce, now dump in the rice and bring to a simmer, then enjoy.

Lunch:
1/4 cup Lentils
10 Egg whites
1 Tomato
1/2 cup Onions
1 cup Carrots
2 cups Spinach
2 tsp Olive or monounsaturated oil

Calories: 474
Dhal - You'll also need a garlic clove and a small piece of ginger (dried can be substituted). Chop the onions, garlic, and ginger and fry. Add chopped tomato, curry powder (according to how hot you like it), 1 tsp tumeric powder, and if you've got em, some cumin and coriander. Then add 1-2 cups water, lentils, carrots, egg and spinach, then simmer. Season with salt and pepper, and enjoy!

Dinner:
2 cups Broccoli
2 cups Snow peas
1/2 cup Onions
1/2 cup Grapes
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories: 474
Broccoli-Ginger Tofu Delight
In a pan heat oil and saute tofu. Add vegetables, ginger and water. Cook until done, then reduce heat for about 20 minutes. Serve grapes for dessert.

Snack:
1/2 cup Cottage cheese,
light/low fat
1/4 cup Blueberries
1/8 Kiwi
1/8 cup Mandarin orange, canned
1 tbsp of mixed nuts

Calories:119 Cottage Cheese, Berries, Kiwi and Nuts. Separately or together, a great combination!
Total = About 2000 calories at 40% Protein, 30% Carbs, 30% Fat\

I trust you understand that this is just one generic day. Prioritize high quality fats and protein in each meal when making food substitutes.

Here are some options:
Alternate Protein Source Options: * Hemp seed nut and flour * Tofu * Beans (kidney, black, garbanzo, soy, adzuki) * Legumes * Soy protein powder * Unsweetened soy drink

Good quality fat sources: * Extra virgin olive oil * Flax seed oil * Hemp seed oil * Avocado * Non-roasted nuts and seedsIf you are a pure vegetarian then you may suffer from low calcium levels.

Here are some of the best food choices to get in calcium rich foods without eating dairy: * Almonds * Beans * Dark, leafy green vegetables (spinach, kale) * Sesame seeds * Sunflower seeds

If you are training intensely to build muscle you may suffer from low enegy levels which would not be directly related to a vegetarian diet but because you may be missing out on iron-rich foods by not eating meat. Include these iron-rich foods: * Fortified cereal * Split pea soup * Dried peas and beans (kidney, lima, lentils) * Bran * Soybean nuts * Prune juice, raisins * Peanut butter * Apricots * Green beans * Walnuts, cashews, pecans, almonds
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You'll be shocked at how much work you can get done using this week's
5-Minute Workout!

Let me know if you liked it, and make sure to
forward this mini-workout to 3 of your fitness friends.
They will love it.

Okay, so on with the show...

- Spend 30 seconds on each exercise (set a timer if possible)
- Do as many reps as you can in 30 seconds. If you can't go anymore,just hold the exercise at the halfway point.
- Do not rest between exercises.
- Keep going till 5 minutes is up.
- Count your total reps and try to beat it in the future!

1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks

Print that out and do your workout anywhere you want!
Enjoy,
BobbyD
http://www.endresultsfitness.blogspot.com/

Five Super Foods to Include In Your Meal Plans

Fitness Foods: Five “S” Foods to Include In Your Weekly Meal Plans


While one reader may be at the peak of their health and fitness journey, simply striving for maintenance - another person may be simply trying to figure out how to cut down on high fat, highyl processed foods - as their first step in their journey to better fitness and a better life.

A reminder first - Always choose organic versions of any foods I suggest - if it is within your means.

1) Steel Cuts Oats
Talk about a cheap, tasty, nutrient packed breakfast? Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber - with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins - and you are ‘in the zone’, my friend.
Take it up a notch by adding a tablespoon of ground flax seeds - and you wont be hungry for about 4 or 5 hours.

2) Sardines
I eat these about twice a week for lunch. Loaded with Omega-3s - sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) - sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.
Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…

3) Sweet Potatoes
The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told - these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.

4) Spinach
My childhood friend, Popeye knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate - and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? - then do like me and Popeye - and eat your spinach.

5) Strawberries
With these I would strongly urge you to go organic if you can. While organic strawberries may be a bit pricey - you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits - for a high fiber, nutrient packed, fruit salad dessert.
The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know - offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

Have a comment, question - or just want to say “Thanks!” - then click on the ‘comment’ link below - and let me know…

And don’t forget to print this out and add it to your shopping list.