Posted by
admin on October 4, 2011 at 3:23 am.
My time spent in the gym these days has turned from my usual lightweight workouts and outdoor joy running. There is nothing like throwing around some solid weight w/ a
strict technique, controlled breathing, and raw form that motions your blood vessels expansion as you “pump up”….or
“get your swoll on!!”…Lol!!.. My recent focus on training has consisted of heavier pulls and lifts which has allowed for some solid muscular gains through out the entire body. I’ve also been supplementing more w/
amino acids before and after workouts allowing for increased protein synthesis from a diet richer in protein calories. The ability to “get lean” is obtainable, but your consistent intake of proper nutrition will certainly maximize your results to the fullest.
Easily ob-tainable or sus-tainable?...Boiled eggs and broiled chicken just happen to be 2 of the most common protein packed items you’ll find in my fridge : )
I enjoy a couple yellows when I consume a total of 5-6 eggs per meal…2 whole w/ 3-4 whites accompanied w/ 3-4oz of chick breast….OR I will consume simply 6oz of broiled chicken breast per meal and I shoot for 4 sq. meals a day w/ 1-2 protein isolate shakes in b/t meals…..Id say .7g-1.3 grams of protein per Lb. of body weight is great to shoot for and easily achievable if you can consistently consume the essential nutrients for muscle maintenance and growth.
ALWAYS STAY PREPARED.….as they say
“Your abs are made in the kitchen!”…..Stay Lean!!
Posted by
admin on May 21, 2011 at 5:19 am.
Life will bring a series of up and downs, victories and losses, lovers and haters, and above all else the freedom to choose your own destiny. I would consider myself to be extremely motivated and living each day with passion for success but it’s hard to admit we perform 110% every single day. We all have our days where we seem to be sluggish or down in a slump that seems so difficult to climb out of. I just wanted to share a couple techniques that have certainly allowed me to snap out of this temporary negative mindset and quickly grab focus on the long-term destination at hand. First, I close my eyes and form a picture of the object that’s weighing me down and visually shrink it down in size so it sits incredibly small in the corner of my mind. I then take the most important goal at hand and blow it up so big in my head that it takes over my entire mental space while pushing the small negative image completely out of the picture!..I dare you to try it; you’ll be amazed how fast your train of thought/ focus has shifted 180 degrees! Feeling pumped yet!!..I think so…I always advise my clients to zone in on their vision immediately after waking in the morning or right before turning into bed at night. I need you to see yourself putting on muscle, loosing body fat, running faster, growing bigger, better, and stronger as you mentally construct these images inside your head. You will attract the image in your mind you visually create on a daily basis which should always be the mindset of a Champion!!…This one goes out to all the aspiring Champs out there, “See you at the top my friends” ; )
Posted by
admin on April 5, 2010 at 4:07 am.
I just wanted to talk a moment on the topic of our eating habits that seem to fluctuate week after week. One day we are on a diet and then the next day we blow it! Why is it so difficult to stick this diet continuously day after day like we project in our mind? I’ve noticed over time that most people struggle w/ making proper meal choices during the lunch hr. We are always “so busy” that we either don’t eat much at all or simply pick the wrong foods which slow down our metabolism and ultimately throws us all in a rut. On the other hand, some of us have plenty of time for a lunch break during the week and are always asking our co workers “Hey…where do u wanna go for lunch?”….”Im so hungry since I skipped breakfast and only had a couple cups of coffee” That’s when visions of burgers, fries, pizza, and other fast food items start popping in your head so fast you eat more than that champion who won the hot dog eating contest! In conclusion, it appears most of us are either not eating enough or eating way too much of the wrong foods during the lunch time period. Why not make your life easy and less complicated by preparing the “good foods” in the evening right before you go to sleep. When you wake in the morning all you have to do is make a light breakfast, get ready for work, grab your all ready prepared healthy lunch and hit the town! Now you can start your workday moving more efficiently and wasting less time since you’ve already prepared lunch for the day! Preparation is key for a consistent wellness plan which will keep you focused through out your schedule and not distracted by the question “Hmmmm…. what am I going to eat for lunch today?” Each container consists of lentils, kidney beans, broccoli, carrots, and 6-7 hard-boiled eggs. Keep your self on track by preparing your lunch in the evenings so your better prepared to take on the world tomorrow.… “Results Rule!”
Posted by
admin on December 17, 2009 at 7:28 am.
I’ve created something very similar to a deviled egg that you might consider serving over the holidays or any other social event. The hard boiled egg ranks highly amongst protein types and is one of my favorite foods found frequently in most of my meal plans. First, you will need to bring a pot of water to a steady boil, add your eggs to the boil, and cook them for 10-15 mins while occasionally stirring. Next, you will remove the eggshells, cut your egg in half and discard the center yolk leaving you w/ just the boiled egg whites. Now its time to fill the inside pocket w/ chunks of avocado topped with pickle slices and a dash of mustard or your favorite dressing. This recipe is perfect for an appetizer before a meal and easy to take in as a light snack through out the day. Sometimes, people look at me like I’m crazy when I explain my eating habits, and I constantly remind them that you must eat the same healthy foods consecutively day after day in order to achieve those “Desired” results. Your body is a long-term investment that requires a constant commitment to disciplined eating habits. Change the way you think about eating and always ask yourself a simple question when you’re hungry “What can I eat right now that’s good for my body?” Never underestimate the power of your diet and mental game which combined together will bring you the power to unleash your full potential…..”At some point in life we will all Sacrifice for Success!”
Posted by
admin on July 26, 2009 at 11:38 pm.
I just want to share w/ you some of the great foods I constantly pick up at the grocery store and always have stocked up in my kitchen at home. Remember, 80% of your weight loss results will be determined by the kinds of foods your giving the body, and the other 20% consist of the workouts you supplement in your weight loss program. Its important that you change your eating habits first before starting your exercise routine and understand the importance of constantly following a disciplined meal plan. The foods shown here consist of healthy fats, proteins, and low glycemic complex carbohydrates. I recommend lots of egg whites, lean chicken, and salmon as your main source of protein. Avocados, cashews, and almonds are an excellent source of healthy fats needed to balance your good cholesterol levels and help digest fat-soluble vitamins in the body.. These fats will keep your digestive system working at a steady pace and allow you to feel “fuller” for a longer period of time. I prefer to eat lots of organic vegetables and complex carbs like lintels, which allow your blood sugar levels to stay balanced and prevent fat storage from insulin spikes due to simple carbs turning to sugar and entering the blood stream. I try to eat small portions every 4 hrs throughout the day and consume a total of 4 meals a day. Each meal consists of 20% fats, 30% proteins, and 50% carbohydrates. This is a sure way to prepare each meal knowing you are taking in all the essential nutrients necessary to keep your metabolism operating and burning calories efficiently…. It all starts in the Kitchen, “Results Rule!”
Posted by
admin on July 8, 2009 at 3:58 am.
This here is ideal for those looking for a nice light meal that is easy to prepare, affordable, and packs a nice protein punch. Mixed sauteed veggies w/ extra virgin olive oil, broccoli, green peppers, and snap peas. I add in 2 egg whites and 1 boiled egg white and scramble all ingredients together into a nice fluffy texture. Remember to add the eggs at the last minute to avoid over cooking them. Pour mixture over sliced avocados and top w/ 2-3 roma tomatoes w/ a light salad dressing of your choice! This recipe is ideal for those looking to cut back back carbs and cals and even works well if prepared in the evening for an extra light meal before sleep time…. “Results Rule”…Enjoy!
Posted by
admin on July 7, 2009 at 4:16 am.
Ive realized how easy it really is to maintain healthy eating habits over the course of the last several weeks and the results have been certainly obvious as I continue to reduce my body fat transforming into a slimmer profile. Ive also noticed how many people claim its to difficult to cook at home or it cost them more money and time to prepare a meal at home. Thats funny, this meal I prepared in under 10 minz w/ minimal effort and it cost me half of what some pay on a quick visit through their local drive-thru. 5oz. of sauteed salmon w/ mixed veggies, topped w/ avocado and a light sesame dressing…prob. 300-400 calories max. Remember, 80% of your weight loss will be determined by your eating habits and the other 20% will be shown by supplementing consistent high intensity workouts. All your results start in the grocery store and end after the right meal preparation in the kitchen. Consistency is the key that will propel you forward using preparation as the foundation to building more momentum! Change the way you think about eating and watch the results start to follow….”Results Rule!”
Posted by
admin on June 28, 2009 at 2:42 am.
I think its extremely important to think about energy output during each of your work out sessions and pay special attention to your level of intensity while you exercise. No one is going to perform 100% on every set or each repetition, but I’ve noticed pre planning my work outs gives me a better sense of direction and can raise my overall energy output leading to greater results and increased momentum. After you’ve completed your work out routine, ask yourself questions like ” Where was my level of intensity on a scale of 1-10?” “How would I classify my general attitude towards today’s work out?” Recently, I’ve made it a habit to consistently remind myself “WHY” am I here?, always remembering and staying focused on my “short term” and “long range” fitness goals. Your headed in the right direction when you constantly remind your subconscious mind of your purpose in the gym and begin to incorporate the mental strength behind putting out consistent energy. If you feel like your simply going through the motions than re adjust your routine, approach it at different angle, raise your level of intensity, and push yourself to break new boundaries. Stay pumped on your purpose, build your desire, and keep propelling your determination to continue your work outs consistently!
Posted by
admin on June 13, 2009 at 10:37 pm.
Its important to remember “why” am I working out and restricting my eating habits so they are constantly healthy. You must close your eyes and invision what you will look like, feel like, and act like once you have obtained your fitness goal. Its mandatory you keep those positive images in front of your mind and focus on those “wanted” results when you feel tempted to “cheat” or unmotivated to exercise. Remember, everything in life we associate w/ avoiding pain or gaining pleasure. Exercise + dieting + results = Pleasure and Motivation. Blowing your diet + no exercise + lack of energy = Pain and dissapointment. “Pain or Pleasure” its your decsion…..Make it Happen!!
