But, my coach said not to have Gatorade for lunch…

I find it pretty common that sports drinks are frequently had like anything else to quench your thirst when you just aren’t in the mood for water. I also find it common that a lot of people are probably doing more harm than good with their “low carb” diets and whatever new fad diet is floating around the market. It all boils down to the fact that people are either under-fueling, over-fueling or entirely inappropriately fueling their bodies for their fat loss or muscle building goals (or a combination). Personally it wasn’t until this past year or so that I realized that something as seemingly harmless as grabbing a bottle of Gatorade to go with my sandwich wasn’t beneficial at all unless it was actually helping me recover from something besides thirst! Sure all of the athletes have it during their games but I didn’t understand the science behind it…

In this great article, Steve Edwards explains the purpose and function of each building block and how it relates to energy expenditure and fat. Another equally important focus of the article is the basic timing of meals and how it relates to the body’s recovery.

The 911 on Nutrient Timing: What and When You Should Eat

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Are you part of my healthy network?

Be a con-conspirator in creating and maintaining my healthy lifestyle. And let me help you with yours!

Build Your Own Healthy Network

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Abs are made in the kitchen

Some people have heard it a million times, and other people have never heard it. Either way it’s true. Even if you did 349 crunches every single day it wouldn’t matter unless you were eating right. Also, keep in mind, that it is NOT possible to spot reduce. Sure you’d be strengthening those muscles real good but it won’t make the fat come off of your mid section any faster than it will come off of your arms by doing the same exercises. This is honestly one topic that has been driving me bonkers for a long time so I wanted to make sure we all succeed in getting that six pack to show up and all of our hard work isn’t for nothing!!! Check out this great article which spells it all out for us:

How to Reveal Your ”Six-Pack” of Abs!

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Ode to Insanity

Now that we’re well on our way into the first week of Phase 2 (day 39 to be exact), I think it is an appropriate time to renew the vows that I delivered in our first week…

Ode to Insanity
I will not let this defeat me.
I will not give up.
I will finish each workout regardless of speed and keep good form.
I will do the best I can do on this given day (thank you Tony).
Last but not least….
I will dig deeper to keep going as long as I can still find… and hold that shovel =-)

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Carbs are not the enemy!

So here’s some additional information supporting our previous post that carbs are in fact your body’s first source of energy, and as such, we should not deny our body what it really needs to keep up with our active lifestyles! 

As the article stresses, carbs are an important part of maintaining a healthy diet, so this is for everyone out there who keeps pressuring me to cut out more carbs (not gonna mention any names lol), hmph! 

Carbohydrates: Your Diet’s Fuel

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The 411 on Recovery Nutrition

Unless you’re some sort of fitness professional, or have already done a lot of research, most people are generally wondering how to best tweak their diet for their goals… A critical part of that is exercise recovery. We all know that protein is critical to building and maintaining muscle mass so many people think we should have plenty of protein post-workout… I mean, it must be true, even my GNC product label with 60g protein says to have it 30 min after a workout! Well guess what, I just learned a whole new lesson recently and I’ve been led astray for a long time….. It’s pretty much the opposite… protein takes time for the body to break down. Post-workout, the body wants what it can use rapidly to help rebuild muscle fibers, and replenish various nutrients and energy stores… protein in this case, is not the answer…. Your Key to Great Results

BTW: to say the least, I’ve switched my post-workout drink to the P90X Recovery & Results Formula

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If at first you do not BRING IT, try, try again…

This is a new find for me thanks to a fellow coach. I felt that we could apply this to just about any difficult scenario in our lives… I’d definitely rank it among my many favorite motivational quotes.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” ~Michael Jordan

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The Benefits of a High-Fiber Diet

Ever since day 1 of seeing my nutritionist, Sharon, she has been a huge advocate of increasing my fiber intake.  So it’s nice to read articles like this that help stress and put her advice in perspective.  Thanks for steering me down the right path, Sharon! 

The Benefits of a High-Fiber Diet

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Somatotypes

Soma-what? So there are many articles on various body types and various diets for all those body types… (and even blood types)… here’s something new to me… classes of exercise based on body type… no more basic equation of Calories In/Calories Out/Exercise in combination what proportions of protein/carbs/fat you should have based on your goals… this idea suggests yet ANOTHER variable shoud be factored in… based on your body type you should be doing more cardio or more resistance training to get better results instead of simply knowing “okay well I should definitely mix it up…”

The Best Way to Lose Weight For Your Body Type

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Metabolism and Weight Loss

It’s so easy to blame our metabolism for everything lol (I know I do it all the time!).  So here’s a good article on what you can do to boost your metabolism. 

Metabolism and Weight Loss

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