Had the opportunity to go to The Melting Pot over the weekend.
Wow! With the helping hand of June and our server Ganet we had a
great experience.
This will be one our new places for a nice time out.
------------------------------------------------------------------
Looking to save time and $$$ while shopping online?!?!
Check out:
www.MyShoppingGenie.com/deSaint
------------------------------------------------------------------
Your Invited!
Learn how to cook delicious, low-fat meals at home.
Wednesday *June 17th
>7:00pm
Join Nikki Dow, Registered dietitian & End Results Training Center
for a hands-on cooking demonstration and culinary tips
you can use at home.
Why
Eat Home?!?!
Because YOU control what you eat!
Besides, it's healthier, happier and less
expensive than eating out.
As an added bonus, eating at home is a great way
to connect with your family and make mealtime memories.
You can start cooking your favorite
low-fat recipes at home today!
Join your Instructor
Nikki Dow, with over 15 years
as a Registered Dietitian. Having worked
in research at Harbor UCLA, Food Service
Director for Lennox School District and perhaps
even more importantly Nikki loves to cook!
She lives in the South Bay with her husband
and two youg sons.
Friday, May 29, 2009
Wednesday, April 22, 2009
Beach Body Transformation
A Woman’s Guide to Beach Body TransformationB
y John Berardi
Girls, there’s a lot of information bouncing around the internet suggesting how women should train to get that figure look. A lot of it is really great. However, very few authors have put an entire program together for ya — one that tells you how to train, how to eat, and how to supplement. To help you cut through all the nonsense, let’s get right down to it. Here’s a figure program that’s designed for results — whether you want to compete as a figure athlete, or just look and feel like one.
Exercise
I love this quote:
“Movement is medicine for changing a person’s physical, emotional, and mental state.”
Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! Beyond that, we all know that exercise helps us lose weight and build lean muscle.
Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. I’m sold!
The biggest question I get about exercise is: “What type of exercise should I do if I want that figure athlete look?” Well, for starters, any exercise is better than none. The best exercise is the kind of exercise you’ll actually do. But if you want to really reshape your body, you’ll need to do mostly high intensity exercise.
Two types of high intensity exercise work best.
1. Strength training
2. High intensity interval/conditioning training
Strength training
While most women think of strength training as something reserved for bodybuilders and strongmen, nothing could be farther from the truth. While strength training can be done in the gym with weights, it also can be done with dumbbells, sandbags, old tractor tires, exercise bands, or even your own body weight. And all of this can be done at home, at a local park, or at a community centre.
The real key is challenging your body through six key movement patterns:
• Pushing
• Pulling
• Twisting
• Squatting
• Bending
• Lunging
Conditioning work
In addition to strength exercise, you should also include some conditioning exercise, often referred to as cardio. Now, although most people think of long jogs, bike rides, or the Stairmaster, this type of exercise is not all that effective.
Indeed, high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again, has been shown to be the most effective form of conditioning work.
Thus, my recommendation: in addition to the
3 weight training workouts per week, add in 2 interval/circuit workouts.
Eventually, if you’re interested in getting really lean — like contest-lean — you can add more. But for now, this should get it done.
Other exercise
You probably think of your exercise time in terms of single workouts, e.g. “60 minutes three times per week”. I encourage you to think of it in terms of total time per week.
Research I’ve done in conjunction with the University of Wyoming has demonstrated that 5 hours per week is the magic number.
Anything less fails to produce results while 5 hours or more of exercise produces great results.
To reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work:
Walk around the block.
Go for a bike ride. That’s the sort of stuff I mean.
Lower intensity yoga counts too.
Nutrition
Just as exercise is medicine, so is food. And just as it’s possible to dig your grave with your own knife and fork, it’s also possible to prevent and treat disease as well as improve your body with your utensils.
Unfortunately, most people are never very honest about what their knives and forks are doing. In fact, a speak no evil, see no evil, hear no evil approach is usually taken. If I had a nickel for every time I’ve heard one of these lines, I’d be a very wealthy guy.
“I eat really well…”
But…
“…I’m still 20lbs overweight.”
“My diet is perfect…”
But…
“…I often feel sluggish and my energy is low.”
“I make good nutritional choices…”
But…
“…I’ve got high blood pressure, cholesterol, and type II diabetes.”
If you ate really well, if your diet was perfect, or if you made good nutritional choices, these would not be problems. So, the best way for you to get started in improving your diet is to follow these five rules:
1. Eat about 4x a day and don’t wait so long between meals.
Research has demonstrated that those people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff.
2. Include lean, complete protein at every meal and snack.
The ideal amount of protein per day for an exercising individual is 1 gram per pound of body weight. For a 140 lb woman, that’d be 140 g of protein. Getting this much means grabbing some protein every time you snack or eat a meal.
3. Include veggies at every meal and snack.
The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t necessary. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal.
4. Include a variety of healthy fats.
Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day.
5. Consume carbohydrate-rich foods only after exercise.
Carbs aren’t the enemy. But they should be controlled — especially for women — since it’s easy to over eat them. The best strategy to control carbs is to eat mostly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and to save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat some whole grains is within the first few hours post exercise.
These “rules” are a great start. But they won’t get the job done alone. In fact, there are two other secrets to helping you build a great physique.
Other Food Ideas
The first is a lesson we can take from the Okinawans, called hara hachi bu. In Okinawa, heart disease and stroke rates are lower than in North America. So are cholesterol, homocysteine, and blood pressure measures. Rates of cancer are lower — especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. Plus the Okinawans tend to live longer.
What’s their secret? Hara hachi bu. Roughly translated this means eating only until you’re 80% full. And no more. Now, this isn’t a dietary suggestion. Rather, it’s part of their culture. Anyone who stuffs themselves is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.
The other thing that’ll help you look your best? If you have a male partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, chances are you automatically overeat simply because you two are chowing together.
Think about dinners out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? Only if you want to weigh the same as him, I guess. And the same goes for meals at home. I bet you serve meals on the same size plate for both of you. That’s another recipe for overeating.
To help prevent his portions from influencing yours, there are a few strategies you should adopt immediately.
First, when at restaurants, ask if they’ll accommodate small potion sizes. He gets the normal size, you get the smaller one. And if that doesn’t work, here’s something my lady does. She orders what she wants. Then she tells the server to split it into two, boxing up one half for later. This way she gets two meals for the price of one.
Next, at home, make sure you have two different size plates: One large one for him. And one small one for you. Then you can fill both plates, neither looks sad and empty, and each of you eats an appropriate portion.
Supplements
Many experts suggest that supplements aren’t necessary when the diet is complete. Unfortunately in North America, the diet is pretty much never complete. Can you believe that 68% of the population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?
In fact, in a recent study, even athletes’ diets didn’t measure up. In this project, the diets of 70 athletes were analyzed for vitamin and mineral intake and not a single one met the recommended daily amount. All of them were deficient in between 3 and 15 nutrients.
Beyond this, other research has shown the following:
• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).
I’m definitely not one to heavily promote nutritional supplements. However, with the deficiencies above, folks have to either improve their food intake tremendously or they have to start supplementing their diets with things like:
1. Protein supplements : 1-2 scoops a day works well for women
2. Fish oil supplements : 4-6 capsules a day is typical for my female clients
3. A good, broad spectrum multi-vitamin : 1-3 capsules depending on the potency
Also, for women, I recommend the following
4. Branched chain amino acids :I prefer my female clients sip a BCAA drink during exercise to help promote high performance and more complete recovery.
5. Sleep enhancement: Although this isn’t a requirement, I find that many women who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine help quite a bit depending on the circumstances.
These are some of my top strategies for helping get women into awesome shape. Trust me, these strategies work fantastically if they’re consistently applied.
y John Berardi
Girls, there’s a lot of information bouncing around the internet suggesting how women should train to get that figure look. A lot of it is really great. However, very few authors have put an entire program together for ya — one that tells you how to train, how to eat, and how to supplement. To help you cut through all the nonsense, let’s get right down to it. Here’s a figure program that’s designed for results — whether you want to compete as a figure athlete, or just look and feel like one.
Exercise
I love this quote:
“Movement is medicine for changing a person’s physical, emotional, and mental state.”
Indeed, recent research has demonstrated that exercise is more effective in treating depression than antidepressant medications! Beyond that, we all know that exercise helps us lose weight and build lean muscle.
Hummm… exercise helps reshape the body, brighten the spirits, and sharpen the mind. I’m sold!
The biggest question I get about exercise is: “What type of exercise should I do if I want that figure athlete look?” Well, for starters, any exercise is better than none. The best exercise is the kind of exercise you’ll actually do. But if you want to really reshape your body, you’ll need to do mostly high intensity exercise.
Two types of high intensity exercise work best.
1. Strength training
2. High intensity interval/conditioning training
Strength training
While most women think of strength training as something reserved for bodybuilders and strongmen, nothing could be farther from the truth. While strength training can be done in the gym with weights, it also can be done with dumbbells, sandbags, old tractor tires, exercise bands, or even your own body weight. And all of this can be done at home, at a local park, or at a community centre.
The real key is challenging your body through six key movement patterns:
• Pushing
• Pulling
• Twisting
• Squatting
• Bending
• Lunging
Conditioning work
In addition to strength exercise, you should also include some conditioning exercise, often referred to as cardio. Now, although most people think of long jogs, bike rides, or the Stairmaster, this type of exercise is not all that effective.
Indeed, high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again, has been shown to be the most effective form of conditioning work.
Thus, my recommendation: in addition to the
3 weight training workouts per week, add in 2 interval/circuit workouts.
Eventually, if you’re interested in getting really lean — like contest-lean — you can add more. But for now, this should get it done.
Other exercise
You probably think of your exercise time in terms of single workouts, e.g. “60 minutes three times per week”. I encourage you to think of it in terms of total time per week.
Research I’ve done in conjunction with the University of Wyoming has demonstrated that 5 hours per week is the magic number.
Anything less fails to produce results while 5 hours or more of exercise produces great results.
To reach the 5 hour threshold, and to help you recover from this high intensity work, finish your week with some very low intensity cardio work:
Walk around the block.
Go for a bike ride. That’s the sort of stuff I mean.
Lower intensity yoga counts too.
Nutrition
Just as exercise is medicine, so is food. And just as it’s possible to dig your grave with your own knife and fork, it’s also possible to prevent and treat disease as well as improve your body with your utensils.
Unfortunately, most people are never very honest about what their knives and forks are doing. In fact, a speak no evil, see no evil, hear no evil approach is usually taken. If I had a nickel for every time I’ve heard one of these lines, I’d be a very wealthy guy.
“I eat really well…”
But…
“…I’m still 20lbs overweight.”
“My diet is perfect…”
But…
“…I often feel sluggish and my energy is low.”
“I make good nutritional choices…”
But…
“…I’ve got high blood pressure, cholesterol, and type II diabetes.”
If you ate really well, if your diet was perfect, or if you made good nutritional choices, these would not be problems. So, the best way for you to get started in improving your diet is to follow these five rules:
1. Eat about 4x a day and don’t wait so long between meals.
Research has demonstrated that those people who eat more frequently tend to have better blood sugar control, lower stress hormone production, lower body fat, and more lean muscle. But their food has to be the right stuff.
2. Include lean, complete protein at every meal and snack.
The ideal amount of protein per day for an exercising individual is 1 gram per pound of body weight. For a 140 lb woman, that’d be 140 g of protein. Getting this much means grabbing some protein every time you snack or eat a meal.
3. Include veggies at every meal and snack.
The ideal amount of veggies each day is about 8 servings. Now, the every meal thing isn’t necessary. But it’s quite tough to get all these servings if you don’t include some cooked, raw, juiced, or blended veggies with each meal.
4. Include a variety of healthy fats.
Our food supply today contains a fat balance that’s out of whack. To get our fat intake back to where it should be, we need to include things like olive oil, avocados, flax oil, fish oil, raw nuts, etc. each day.
5. Consume carbohydrate-rich foods only after exercise.
Carbs aren’t the enemy. But they should be controlled — especially for women — since it’s easy to over eat them. The best strategy to control carbs is to eat mostly whole grain carbohydrates (like amaranth, quinoa, whole grain oats, etc.) and to save them until after exercise. Since exercise increases our body’s ability to effectively utilize carbohydrates, the ideal time to eat some whole grains is within the first few hours post exercise.
These “rules” are a great start. But they won’t get the job done alone. In fact, there are two other secrets to helping you build a great physique.
Other Food Ideas
The first is a lesson we can take from the Okinawans, called hara hachi bu. In Okinawa, heart disease and stroke rates are lower than in North America. So are cholesterol, homocysteine, and blood pressure measures. Rates of cancer are lower — especially breast, colon, ovarian and prostate cancer. Hip fractures are lower and dementia is rare. Plus the Okinawans tend to live longer.
What’s their secret? Hara hachi bu. Roughly translated this means eating only until you’re 80% full. And no more. Now, this isn’t a dietary suggestion. Rather, it’s part of their culture. Anyone who stuffs themselves is considered a glutton. In the end, many experts believe that this cultural practice, in conjunction with the Okinawan diet rich in fruits and veggies, fish, and legumes is the secret of their success.
The other thing that’ll help you look your best? If you have a male partner, make sure his portion sizes don’t impact yours. If you live and/or dine with a male partner, chances are you automatically overeat simply because you two are chowing together.
Think about dinners out. You’re served the same portions. Yet you’re likely not the same size. Do you really think that you need to eat the same amount as he does? Only if you want to weigh the same as him, I guess. And the same goes for meals at home. I bet you serve meals on the same size plate for both of you. That’s another recipe for overeating.
To help prevent his portions from influencing yours, there are a few strategies you should adopt immediately.
First, when at restaurants, ask if they’ll accommodate small potion sizes. He gets the normal size, you get the smaller one. And if that doesn’t work, here’s something my lady does. She orders what she wants. Then she tells the server to split it into two, boxing up one half for later. This way she gets two meals for the price of one.
Next, at home, make sure you have two different size plates: One large one for him. And one small one for you. Then you can fill both plates, neither looks sad and empty, and each of you eats an appropriate portion.
Supplements
Many experts suggest that supplements aren’t necessary when the diet is complete. Unfortunately in North America, the diet is pretty much never complete. Can you believe that 68% of the population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in vitamin B6, and 95% in omega-3 fats?
In fact, in a recent study, even athletes’ diets didn’t measure up. In this project, the diets of 70 athletes were analyzed for vitamin and mineral intake and not a single one met the recommended daily amount. All of them were deficient in between 3 and 15 nutrients.
Beyond this, other research has shown the following:
• Less than 3% of men and 5% of women get the minimum number of fruits and veggies per day (3-5 servings).
• On average, women get only 80 g of protein per day (when their needs are closer to 120-140 g) and men get only 120 g of protein per day (when their needs are closer to 170-190 g).
I’m definitely not one to heavily promote nutritional supplements. However, with the deficiencies above, folks have to either improve their food intake tremendously or they have to start supplementing their diets with things like:
1. Protein supplements : 1-2 scoops a day works well for women
2. Fish oil supplements : 4-6 capsules a day is typical for my female clients
3. A good, broad spectrum multi-vitamin : 1-3 capsules depending on the potency
Also, for women, I recommend the following
4. Branched chain amino acids :I prefer my female clients sip a BCAA drink during exercise to help promote high performance and more complete recovery.
5. Sleep enhancement: Although this isn’t a requirement, I find that many women who start training hard have a hard time falling asleep and/or sleeping through the night. Phosphatidylserine help quite a bit depending on the circumstances.
These are some of my top strategies for helping get women into awesome shape. Trust me, these strategies work fantastically if they’re consistently applied.
Sunday, April 19, 2009
Tuesday, March 31, 2009
Friday, March 27, 2009
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
------------------------------------------------------------------------------------------------
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/
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
------------------------------------------------------------------------------------------------
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/
Sunday, March 15, 2009
After workout treats!
Today I hit these supersets and ab circuit workout...
1A) DB Split Squat –
1B) DB Chest Press
2A) DB Row –
2B) DB 1-Arm Shoulder Press
3A) Lying DB Triceps Extension –
3B) Chin-up
Ab Circuit
A) Stability Ball Rollout –
B) Stability Ball Jackknife –
C) Cable Chop or Medicine Ball Chop
Interval Workout
4 Rounds of Snatches and Bag work
After a GREAT Workout I get to come home to this!
1A) DB Split Squat –
1B) DB Chest Press
2A) DB Row –
2B) DB 1-Arm Shoulder Press
3A) Lying DB Triceps Extension –
3B) Chin-up
Ab Circuit
A) Stability Ball Rollout –
B) Stability Ball Jackknife –
C) Cable Chop or Medicine Ball Chop
Interval Workout
4 Rounds of Snatches and Bag work
After a GREAT Workout I get to come home to this!
Monday, March 2, 2009
Happy Birthday Son!!!
Anthony goes
from wrestling
to
bowling?!?!
Lol!
Happy Birthday
Son!
Yes! I'm a proud Dad!
Happy Birthday!
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