H2O

Mike is going to yell at me and call me "pot" because this is one thing I am really bad at, but I still understand and believe in the importance of it!

Drinking LOTS of water!

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

The question: I've heard the rumor that you should drink water to lose weight. But can simple H20 really help you shed pounds? It sounds too good to be true.

The experts: Brooke Alpert, R.D., founder of B Nutritious, and Keri Peterson, M.D., a physician at Lenox Hill Hospital in New York City and a medical advisor for Women's Health

The answer: "I don't think that water directly affects weight loss," says Alpert. "However, I think water consumption is directly correlated with weight loss." As in: Water does not have some magical property that burns fat (sorry!), but it definitely can help you with your weight-loss efforts (hooray!). 

First off, staying hydrated could help you avoid overeating. "A lot of people confuse thirst for hunger," says Peterson. "So they'll tend to eat rather than drink water." If you're craving a midday snack and want to make sure your pangs are caused by hunger, not hydration, have a glass of water first. Then see if you're still hungry 30 minutes later, says Peterson.

Also important to keep in mind: "If you're continually staying well hydrated, that false cue won't happen," says Peterson. To make sure you're getting enough H20 in general, the key is your pee (seriously): You want it to be a pale yellow. 

Of course, drinking water also means you're not drinking something else—such as sugary, caloric beverages or even potentially diet-breaking diet soda. 

So what's the moral here? "Water is a great accessory for weight loss," says Alpert. "Drinking enough water and staying properly hydrated is part of a healthy weight-loss system and healthy weight in general."  

Did You Know?

Banging your head against a wall burns 150 calories an hour.

You burn more calories sleeping than you do watching television.

Obese people spend $485 more on clothing, $828 on extra plane seats, and $36 more on gas each year than their thinner counterparts.

Eating fruits and vegetables may help the human body make its own aspirin.

A 60-minute nap can improve alertness for up to 10 hours. The most widely accepted record for going without a nap—or any sleep whatsoever—is 264 hours (11 days).

Using a food diary can double a person’s weight-loss efforts.

Regular exercise can lower a woman’s cancer risk—but only if she’s getting enough sleep.

Watching yourself run in a mirror can make a treadmill workout go by faster and feel easier.

Walking against the wind, in the water, or while wearing a backpack burns about 50 more calories per hour than walking with no resistance. People who wear pedometers also tend to burn more calories and lose more weight.

If you are not a regular exerciser, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.

 

Bodies are creatures of habit. The more you exercise, the more your body learns to burn fat rather than storing it.

 

The top three factors that determine whether or not you will stick to your exercise routine include having support, finding a workout that you like and knowing what you're doing. Your recipe for fitness success just may be working out with a buddy doing something you love after having received formal education on how to do it.

 

People who cross-train with a variety of exercise are more fit and less injury-prone than those who exercise using only one or two exercise modalities.

Muscle is 3x more efficient at burning calories than fat.

Did you know that for every 1 pound of muscle you gain, your body burns an extra 50 calories per day?

Exercise makes you feel more energized because it releases endorphins into the blood.

To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.

It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.

 

Taking a Break

So I guess this is the perfect time to write and say that I think it is a good idea to give your body a break now and then. A break from diet, working out, and a break from life. 

This is not a free pass to go crazy. I just believe there are times (like vacation with your family) when trying to find a healthy place to eat, workout every day, and get in all those protein shakes and supplements falls second place to spending good quality time with your family.

(Huffington Post)

The Truth About Recovery Is That You Never Really Recover To understand how this works, it helps to know a core truth about all athletic training: We don't actually get fitter at the gym or on the road or in the pool. What we really do in hard workouts is apply a stimulus that elevates our heart rate, breaks down muscle fibers, causes the adrenal glands to secrete the stress hormones adrenaline and cortisol and generally tells our body that the status quo won't cut it anymore.

The "getting fitter" part -– the body's response to that stimulus -– comes afterward. While you eat and rest, the body gets to work repairing tissue damage, strengthening the heart and other muscles, restoring depleted fuel reserves and getting better at transporting oxygen throughout the body, making itself a little more efficient and stronger than before. Then we go out and do it again.

By training carefully and modestly -– stressing the body to stimulate change, and then letting it recover and adapt -– we stack up these little adaptations one on top of the other until, lo and behold, we find ourselves fit enough to run a marathon, lift a heavier weight, or play the best basketball of our adult lives. The problem is that we usually don't completely recover between workouts. Some of the fatigue stays with us, gradually accumulating during long periods of intense training dedicated to our favorite sport. Even as we get fitter and fitter, the mechanisms of recovery and adaptation begin faltering, putting us at risk for chronic exhaustion, difficulty sleeping and loss of motivation, evidenced in part by declining testosterone levels and increases in creatine kinase and urea.

"Your body has only a certain bank account of adaptive energy," says Alan Couzens, a cycling and triathlon coach with EnduranceCorner.com, based in Boulder, Colorado. "It will keep responding to training for only a certain period of time before that bank account goes into the red."

Make The Most Of Your Time Off Taking a long break doesn't mean getting overly friendly with the couch -– you don't want to fall completely out of shape, and you certainly don't want to add pounds that will be hard to shed later. But steer clear of anything even remotely resembling a training plan, don't consider lung-busting interval workouts, and, most of all, stay away from your primary sport. Instead, look for sports that either build up some attribute useful in your main sport or keep you in similar shape but with a different mental focus.

This was a much needed break for me. Family time, me time, refocus, recharge, and mentally get ready for what's to come (only 5 months to go). 

Fix the Sag!

I think women do not work out their chest as much as they should!! This is crazy!! Working out your chest helps firm up the muscles that support the girls! The secondary muscle it works are your triceps! No one has time for flabby under arms! Not to mention it helps reduce the second boob (the skin between your boob and your under arm). Ladies...chest day is NOT a day we can afford to skip!

Here is a quick and easy work out that you can do to work these trouble areas:

1. Flat Bench Barbell Press (Bench Press) 3-4 sets of 8-15 (depending on your goals: strength less reps) start with the bar, 45 lbs.

2. Incline Bench Press 3-4 sets of 8-15 reps (start with the bar (45lbs)

3. Flat bench dumbbell  "flies" 3-4 sets of 8-15 reps (start with 5-7 lbs)

Superset:
Dips and Push-ups (to failure)

You will be sore! If you are not, you need to push yourself a little harder! Try more weight OR more reps.

Sweet Dreams!!

So you continue to hear "Eat Healthy and Workout!" Now I want to share something with you that is just as important!  SLEEP! You body needs to to recover, regenerate, and reset! 

Sleep is important for optimal health in so many ways. The National Institutes of Health list some of the reasons:

“Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Sleep deficiency also increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well.

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested.

Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.

Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.”

Harvard Medical School echoes some important reasons to get enough sleep:

“Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.

Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.

Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.”

In fact, sleep is the one similarity across the animal kingdom. 

Here are some helpful hints to help you fall asleep and have more restful sleeps!

Don’t eat after 8pm

Don’t drink caffeine after 3pm

Don’t use electronic devices one hour before bed

Listen to calming music

Meditate or practice yoga

Create a sleep routine, so your body knows when it’s time to go to bed

Make sure you are getting enough sleep enhancing nutrients, such as magnesium, potassium, and vitamin D

Read a book

Our bodies need, on average, 8 hours of sleep! I understand how tough it can be, especially with kids when those precious hours at night are sometimes the only time a couple gets alone, but in the long run, the extra hours of sleep will equal happier, more patient parents and hopefully many more years of time together.

Best Workout Partner Ever!

I need to give credit where it is due! I could not have made this journey alone! Having Mike as my workout partner, trainer, motivator, meal prepper, and biggest fan has made all my improvements and achievements possible. 

Some guys don't like to work out with their wives/girlfriends. I think part of that is because most girls don't lift weights. I have never heard a guy say "eww gross" when they see a girl lift and gain muscle. 

If two people workout together and have common fitness goals, you can spend time together and reach your goals at the same time.

Working out with your significant other (or even a platonic buddy) can reap benefits: It's often more fun to exercise with company, you motivate each other to actually get out the door, and your workout gets a shakeup. Here are some tips on how to make a double workout work:

1. Be open to trying something different. For many people, exercise is a strict and unvarying routine limited to one or two activities. But you'd be surprised what you may enjoy if you give something else a try. When your partner offers to teach you to shoot a basketball, even though you haven't played since elementary school, suspend your disbelief or your fear of humiliation rather than reflexively saying, "I'd rather be swimming."

2. Switch off being the leader. Two type A personalities attempting to direct the same workout can lead to butting heads. Let one person plan how you'll spend your half-hour of weights or pick the mountain biking route; think of it as having your own personal trainer, and allow your own brain to shut off.

3. Learn something new together. He's a spin class veteran, and you'd rather do yoga? Try something totally new for both of you; buy a package of tennis lessons, or join a hiking club. Besides being fun, trying novel activities together is good for your love life.

4 . Try activities you can do at different paces. If you've run for years but your boyfriend is a newbie, your easy 4-mile jog can be his weekly speed workout. If you both like to cycle, the faster person can sprint ahead, then circle back and ride with the slower one. Or, if you're at the gym, you can work out on adjoining machines and pick your own pace.

5 . Pick different but compatible activities . Working out together doesn't always mean doing the same thing. Maybe one person wants to use the elliptical machine, and the other wants to lift weights nearby. Or one wants to make a 1-mile loop on in-line skates while the other does faster loops on a bike.

6. Push yourself ... but don't overdo it. It's tempting to try to imitate the pretzel-like pose that your yogi boyfriend can do or to take the double black-diamond ski trail to keep up with your girlfriend the expert; one of the best parts of working out à deux is getting motivated to go farther than you think you can. However, don't hurt yourself. Test, but don't exceed, your limits, and you'll live to pose or ski another day.

7 . Take cues from your workout buddy. Some people like to chat nonstop; others prefer companionable silence or even exercising together while listening to the same iPod playlist. Be aware of what your partner enjoys, compromise, and figure out what works for you both.

8 . Be supportive. People are more likely to keep up an exercise routine if it's fun. "Fun" doesn't include being snapped at for not catching on to the downward dog quickly enough or getting an eye-roll when you can't match your partner's 7-minute-per-mile running pace. Be kind and encouraging.

9. If it goes well, incorporate the kids once in a while , too.Research suggests that their family's lifestyle influences teens' weight. And what family couldn't use more time together? Family hikes or pickup games make for excellent exercise.

10 . Make sure your own workout needs get met, too. If you're training for a marathon and he's not, you probably won't be able to run together every day. If you need more of a challenge and can't figure out a way to exercise together, don't be afraid to tell him you need several workouts a week to yourself, too. Absence makes the heart grow fonder and all that.

Bootylicious Leg Day!

Squats

SS 60 sec. Wall Sits

Dead Lifts

SS plié heel raises (squat position, hold 20 lb. dumbbell between legs, alternate lifting heels) 

Hack Squat

SS reverse Hack Squat

Butt Blaster Kick Backs (use smith machine, get on hands and knees, use one leg and do donkey kicks lifting the bar, do 10 then switch legs)

SS reverse flutter kicks and frog kicks

Prone leg curls

SS glute kick back

Rock in' Abs!

My favorite ab exercises:

These can be completed on their own or you can work them into your rest between sets. I would reccomend doing Abs no less than 3 times per week.

Hanging Leg lifts (w/ab straps if necessary)

Upside down sit ups. (hang from pull up bar)

Incline bench leg lifts with hip raise

Russian twists with 5-10 lb ball

3 sets of 1+ minute planks

Decline weighted sit-ups

Ball Pikes (add push up on chest/tri day)

Everyone has different goals. It is important to share your goals with people close to you and have someone hold you accountable. Here are my goals:

I am going to put on 10 lbs of muscle by Novemever!  I will do this by increasing my calorie and protein intake (still healthy calories), taking my supplements including creatine, and killing it at the gym 6 days a week.

Here are my new goal pictures:

My goal is to do another competition! 

What are your goals? I would love to hear!! Did you set a time frame? 

Biceps/Triceps

Biceps/Triceps

3 sets of 8, bulking

Reverse grip preacher curls
Underhand grip preacher curls
Incline Bench bicep curls underhand
Dumbbell bicep curls
Bent over bicep curls 
Concentration bicep curls

Tricep Extensions
Single arm tricep extensions
Tricep kick backs
Cable rope pull downs 

I did more talking than working out today. Sometimes that happens! 
Still a great workout! 

Shoulders!

Warm up row/push-ups circuit 

3-4 sets 

Shoulder press

Squat press

21's (front/side/rear lateral raises)

Front raise

Lateral raise machine

SS roman twists w/10lb wt.

Shrugs

Front row

Turkey Tacos

Easy, fast, delicious!!

Follow direction on Taco Seasoning packet using Turkey!

Instead of using corn shells or flour tortillas, use mostly lettuce tomato, touch of cheese and any of your other favorite taco veggies. Add a couple tortilla chips to add crunch! 

Less fat, very filling, Easy! Enjoy

BAD DAY?? Don't feel like working out?

It is a fact that proper exercise can be a mood enhancer. It releases endorphins into the body that elevate your mood to a more positive attitude. 

We all have bad days! There are days when I do not feel like going to the gym. I tell myself 15 minutes, after that if I still do not feel up to it I can leave. Guess what, I always stay! I am already there and I get the endorphins going and am ready to rock!

I do not fit my workouts into my life...I make them a priority! 

 

Making the excuse that you are having a bad day, or don't feel 100%, maybe you are cramping or whatever other excuse you have doesn't fly! A workout can make all that go away! Just do it! 

Monday Fun Day, Leg Day!

I did four sets of everything, Do 3 sets if you are a beginner! 

Warm up: Sprints 25 minutes 

Deep squats (use good form!!)

Wall sits 1min

Dead lifts 

Skaters

Butt blaster kickback on Smith Machine

Hip thrusters

High jumps

Prone leg curls

Jumping lunges

Adductors

HIIT

HIIT is all the hype lately. According to a survey conducted by The American College of Sports Medicine, it’s one of the two top fitness trends for 2014 (the other being bodyweight training). So what’s this type of training all about?

What is High Intensity Interval Training?

High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio.

Why Is HIIT the Best Cardio to Burn Fat?

Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. Yes, you burn more fatrelative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower.  In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.

As an added bonus, there’s also anafterburn effect known as EPOC (excess-post exercise oxygen consumption). You increase yourmetabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.

HIIT can be hard on your body and joint (knees), so you DO NOT want to do it every day! 3 times a week is plenty.

Sample HIIT Workout

If you are a beginner, I would recommend only trying HIIT if you can do a session of cardio for 20-30 minutes at 70-85% of your max heart rate. You can still try interval training, but at a lower exercise intensity and beginners should always wear a heart rate monitor.

NOTE: Interval training should begin with a 3-5 minute warm up and end with a 3-5 minute cool down to prevent dizziness, or nausea.

Here’s a sample HIIT workout that’s simple, but effective:

60 Seconds Sprint/Fast Jog
120 Seconds Walk/Slow Jog

I do this HIIT workout all the time on a treadmill, elliptical, or outside. The duration of “work” is 60 seconds, and my “rest” is 120 seconds. The work/rest ratio in this case is 60/120, or 1 to 2. I shoot for 5-10 cycles, depending on the type of cardio I’m doing and if it’s right after strength training. The better shape you are in, the higher intensity you can handle and the higher the work/rest ratio. For example, well trained athletes can use a 2 to 1 work /rest ratio, so they are sprinting for 120 seconds and only resting for 60 seconds.

Any type of cardio can be used with interval training, but I would caution against running more than a few times per week, because the demands on your metabolic system and joints are significant. For beginners, I recommend the elliptical, which is lower impact. Swimming, jumping rope, cycling etc. can all work well as training modalities.

I rarely go for just a jog unless I just want to clear my head, or get a little sweat. Jogging is child’s play compared to HIIT, which is substantially more effective to help you burn fat in less time and take your body to a MUCH higher fitness level.

Another Do-It-Anywhere HIIT Workout

The most beneficial use of this workout would be in conjunction with some loaded strength exercises. However, this is also an effective and extremely efficient workout that can be done anywhere when pressed for time.Perform each exercise with 30 seconds of rest in between. Be sure to give one hundred percent effort during the exercises. Repeat every other day with the goal of completing it faster each time.

50 Sit-Ups
Lay on your back, knees bent, with your feet on the floor (a). Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor (b). Pulling your abs in again, slowly lie back down into start position (c). Repeat.

40 Jump Squats
Stand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat.

30 Push-Ups
Get into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can) (b). Return to start position (c). Repeat.

20 Split Jumps (Jumping Lunges)
Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat.

10 Tricep Dips
Get onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Repeat.

30 sec Burpees
Start standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position (a). Quickly jump your legs back towards your hands (b). Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.

The biggest thing that I try to teach people is that everyone is different. Different body, different likes, etc. Learn to trust your body and do what is best for you. Do what works for you (which may be different than what works for someone else). EAT HEALTHY AND HAVE FUN!! FIT IS A LIFESTYLE.

 

 

Shoulder Workout

We all fail...Will you learn from it or let it destroy you?

Machine shoulder press 

SS Arnold Press

Machine Lateral raise 

SS dumbbell front raise

Bradford Press 

Easy Curl upward row 

Shrugs 

Single arm barbell press 

Lateral raises incline bench (front, side,rear raises)

Normally I wouldn't do so many exercises for one muscle group, but my focus for the next few months are my shoulders. So depending on you goals and workout level, you may choose to pick 4-5 exercises. Try 2 "press" exercises and 2-3 lateral raises. My favs are Bradford Press, Single arm barbell press, incline bench raises and front raises! Have Fun!

PROTEIN

Here are my three favorite healthy proteins:

Tilapia

Tilapia has as much omega-3 as other popular seafood, including lobster, mahi-mahi and yellow fin tuna. Tilapia is also very low in fat. A 4-ounce serving of tilapia has about 1 gram of saturated fat, 29 grams of protein and around 200 mg of omega-3.  Tilapia has less Omega 3 fatty acids than Salmon or Mackerel, but it is also lower in fat and calories yet higher in protein, which is why it is preferred over salmon by many fitness enthusiasts.

One of the reasons for the popularity of tilapia is that they are short-lived and primarily vegetarian and therefore do not accumulate substantial amounts of mercury by consuming other fish, as other common predatory food fish (such as tuna) do.

Tilapia raised in Ecuador, U.S. or Canada is the best choice, to avoid concerns over the presence of banned or illegal chemicals such as antibiotics, malachite green and methyl testosterone hormones and the possibility of feces fed tilapia used in Chinese tilapia production.  As reported by the Environmental Defense Fund (EDF), in Ecuador tilapia are grown at low densities alongside shrimp to reduce water pollution, resulting in less disease and chemical use. But in China and Taiwan, water pollution and the use of chemicals in tilapia farming is a concern.

Tilapia can be grilled or baked. Season with low sodium seasonings and lemon for delicious non ”fishy” taste. Tilapia goes great with grilled/baked asparagus or broccoli and balsamic spinach salad.

 

Scallops

A 6-ounce portion of steamed scallops contains 189 calories. Each serving contains 35 grams of protein, but only 1.4 grams of fat; making scallops a very lean source of protein. The protein in scallops provides amino acids needed to maintain healthy muscles, repair damaged tissues and support hormone synthesis.  Scallops contain a significant amount of sodium naturally -- 1,134 milligrams per 6-ounce serving, As a result, you should place additional emphasis on eating minimally processed, low-sodium foods, such as fruits, veggies and legumes, on the days you eat scallops to avoid going over your daily sodium limit.  Limit your sodium intake as much as possible by seasoning your scallops with low-sodium toppings. Ditch pre-packaged sauces, which can come loaded with salt, and instead flavor your meal with a splash of lemon juice and a dash of black pepper. As an alternative, use lime juice and cayenne pepper for a fiery main course.

Before you prepare scallops, rinse them off and place them on a paper towel to absorb the moisture. Lightly sprinkle with cayenne, then you can pan sear them in a small amount of EVOO for 1-2 minutes per side depending on the size of the scallop. Try serving with a Caesar Salad (light dressing). Delish!

 

Chicken

On average, a 6 oz. piece of white meat chicken breast with skin has approximately 340 calories. If you remove the skin from that same piece of chicken breast, it will contain only 240 calories. Chicken skin mostly consists of fat, so by removing it you'll be able to save at least 100 calories per 6 oz. serving. In addition, chicken skin contains an alarming amount of fat. A 6 oz. skinless piece of chicken breast contains a mere 3 g of fat, but that same piece of chicken with skin contains a whopping 14 g of fat.

Chicken is a great source of protein. One 6 oz. serving of chicken contains 48 g of protein. Chicken is also rich in potassium, calcium and contains no carbohydrates. The nutritional makeup of chicken makes it a healthy, filling food option. By eating healthy cuts of chicken, you'll consume only a small amount of calories and your stomach will stay full for hours. This decreases your likelihood of snacking on unhealthy foods later in the day.

Although chicken is a naturally healthy food, it's easy to mistakenly consume unhealthy chicken dishes. The best way to prepare chicken is to simply grill it or bake it. You should avoid deep frying or stir frying chicken, as this imparts a ton of calories and grams of fat. If you'd like to marinate the chicken beforehand, avoid fatty dressings and instead try just a little bit of lemon juice, salt and pepper. If you need to use oil to prevent the chicken from sticking to the pan, it's best to use a light coating of nonstick spray.

ABS

Leg Lifts with hip raise on decline bench  3 sets of 10-15

10 of each no rest:

_______________________________

Body weight heel touches (10 each side)

Medicine ball twist 6 lb.

Body weight toe touches straight leg

Bent leg crunches

Elbow to opposite knee crunch

Reach through crunches

Straight body crunches 

Flutter kicks (1,2,3=1)

3, 1-2 minute planks (minute rest in between)

MACRONUTRIENTS!

Macronutrients: the Importance of Carbohydrate, Protein, and Fat

WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

·         Carbohydrate

·         Protein

·         Fat

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.

This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).

Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival.

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

·         Carbohydrates are the body’s main source of fuel.

·         Carbohydrates are easily used by the body for energy.

·         All of the tissues and cells in our body can use glucose for energy.

·         Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.

·         Carbohydrates can be stored in the muscles and liver and later used for energy.

·         Carbohydrates are important in intestinal health and waste elimination.

·         Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

·         Growth (especially important for children, teens, and pregnant women)

·         Tissue repair

·         Immune function

·         Making essential hormones and enzymes

·         Energy when carbohydrate is not available

·         Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

·         Normal growth and development

·         Energy (fat is the most concentrated source of energy)

·         Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)

·         Providing cushioning for the organs

·         Maintaining cell membranes

·         Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

A NOTE ON MICRONUTRIENTS
Although macronutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micronutrients. Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.