Archive for March, 2011

Incomplete protein. Second down!


Illegal use of beans after workout. Loss of muscle, repeat the workout.

  If you keep up with my posts, you probably remember when we discussed that whey protein is the best thing to take in after your workout. Well smarty teeth, what if I don't want to drink a protein shake? It's like I'm in your head sometimes, I know. If you don't want to take in a protein shake and you have the time and the means there are other ways.   You want to make sure you are taking in complete proteins. A complete protein is a protein source that has all the essential amino acids. Essential amino acids will help stop the break down of muscle tissue and start the healing like Jesse Jackson. Which equals buffness, not weak and aching. So where does on get these magical elixirs? Common sources are meat, eggs, dairy, etc... Your next question, what if I'm vegetarian? The usual sources of vegetarian protein beans, grains, and nuts are incomplete proteins and won't get you the full benefit. Sources of complete protein for vegetarians include: soy, hemp, quinoa, rice protein powder, hemp protein powder, and even pea protein powder. It's a crazy world we live in when there is pea protein powder. However and wherever you get your complete proteins from, just make sure you are getting them! Not optional. If you don't take in the complete proteins your muscles will be stuck in break down mode and you will not make progress.

Healthy, homemade salad dressing

What has more options: the bread section or the salad dressing section? Confusing times on both of those. Low fat this, no fat that. What's the best option? We will discuss breads later. For the majority of the salad dressings, none of the above is the answer. Why not cut out the middle man and make your own healthy salad dressing? Here is a healthy, homemade salad dressing by Dave Ruel (Metabolic Cooking) that actually tastes good AND is good for you. Creamy Dijon Herb Dressing 4 tablespoons Greek yogurt 1/4 cup white wine vinegar 1/4 cup water 2 tablespoons minced fresh parsley 2 tablespoons Dijon mustard 1 tablespoon fresh lemon juice 1 garlic clove, minced 1 teaspoon dried thyme Pinch black pepper Place all those good ingredients in a blender, blend until everything is smooth.

Spice up your metabolism

Let’s face it, eating healthy can get boring. So why not spice things up? Using the right spices can not only make your food more exciting but it can also give your metabolism a little boost. Here is a list of spices you should start using. Garlic-One of the sticking points for fat loss is the body holding onto toxins. Let the garlic clear out your some toxins to get you ready to lose the fat. You may lose some friends along with the fat if you don’t bring a toothbrush along with you. Ginger-A certain ginger haired man can help you lose weight, but so can the spice. Ginger gives food that Asian taste plus gives you a fat loss boost. Tumeric-Sounds like a terrible chemical, but is actually really good for you. The main way this helps is by lowering your blood sugar and cutting down on cravings. Cayenne pepper-A study found that some of the participants increased their metabolism by 25% by putting cayenne pepper on their food. The study did not say if it was due to the subjects sprinting to get something to drink or not. Cinnamon-Another good way to get rid of toxins and improve digestion. Null and void if you are getting your cinnamon through Cinnamon Toast Crunch. Black pepper-Another great metabolism booster, plus the positive sneezing side effect clears out your sinuses. Chili powder-Has a similar effect as cayenne pepper. Great for fat loss and a good way to cook thinly sliced carrots.

Are you surviving or thriving?

You have to do some self analysis today. Ask yourself "Am I thriving or just surviving?" Are you going through the motions or going all out in everything you do? Are you just maintaining your weight/fitness level/strength? Every day is your chance to get better, are you taking advantage of it? Even if it is just 1 ounce lost/one more step on a run/one more pushup that is progress and that is what you are looking for. You didn't progress, why not? Didn't get to bed on time, don't feel good,tough day at work, etc. Doesn't matter, you gotta make it happen. There's an old saying about excuses. Something about everyone having one, maybe you've heard it. Everyone has a reason to quit, a reason to not go on. What separates the successful from the unsuccessful is what they do when things aren't all hunky dory. Yes I just used hunky dory. So if you're just surviving, it is time to take it to the next level and start thriving. PS- Want an example of a guy who took advantage over every day? Check out this guy?

10 steps to change your body

Whether you have been exercising for a long time or just starting out, here is a list of 10 ways to change your body. 1. Eat small, frequent meals throughout the day.  2. Make sure everyone one of those meals has a protein and a fruit and/or vegetable 3. Eat breakfast every day, preferably within 30 minutes of waking up. 4. Keep a food journal to track what and how much you are eating. 5. Stay away from liquid calories (alcohol, high sugar and calorie coffees, sodas, etc... 6. Sleep one more hour a night than you are now. 7. Eat 10% better than you are now. If you are eating right 80% of the time now, move it up to 90% and you will change your body. 90% of the time is the goal. If you are at a lower percentage keep creeping up 10% at a time until you get there. 8. Challenge yourself and try to progress EVERY workout. If you are just going through the motions, your body will not change. 9. Make sure you are getting in quality nutrition after your workout. A protein shake with a ratio of 2 parts carbohydrates 1 part whey protein is a very convenient and effective option. 10. Get rid of all the processed, junk carbs in your house. These carbs (white bread, cookies, pasta, etc...) will cause your blood sugar to go crazy and make your body store fat.  PS- Just in case you are starting a new exercise program here are some ways to help soothe those sore muscles. Just click here

How to get a better butt (video)

Do you remember that commercial with the Native American shedding a single tear when he sees someone littering? Today it would show Sir Mix-A-Lot crying because Americans are losing their butt muscles.

You remember the song

                              The glutes are a common term for the group of muscles in your buttocks: the gluteus maximus, gluteus medius and gluteus minimus. With so many jobs requiring extended periods of sitting, our TV/computer watching habits, job commutes, and more the muscles of the buttocks are going to waste. Weak glutes can cause low back pain, knee injuries and hamstring pulls, can make climbing stairs harder, and have many other negative effects. Besides the aesthetic benefit, working these muscles can help prevent or fix a lot of these problems, increase athletic performance and improve overall strength. The video above showed 3 ways to get those muscles back active again and working for you. Once they are back on the job, you are ready to move onto getting them to look and perform better. Common glute exercises are squats, leg presses, lunges, dead lifts and abductions. If you are already doing these exercises but still lack glute strength, you are probably letting your thighs do too much of the work. Try consciously squeezing the glute muscles and pushing through the heels - as opposed to the toes - when performing these exercises. Here are some other glute exercises that you might not have tried that are very effective: • Crossover step ups: Put your right foot next to a step, bench or even a curb. The height you use and whether or not you use weights will be based on how experienced you are. Step your left foot across your body up onto the platform. Keeping your hips facing to the front, step your right foot up onto the platform. Step back down with your right foot and start all over. • Plank side kick hold: Lie on your stomach and prop yourself up on your forearms where only your forearms and toes are touching the ground. Keep your right leg straight, move it 45 degrees to side at hip level, and hold for 10-30 seconds. Do the same on the left side. • Rear foot elevated squat with one weight: Start with your right foot up on a bench, shoelaces flat on the bench, left foot two to three feet away from the bench and the weight in your right hand. Keeping your chest up and shoulders back through the whole movement, bend your left knee to lower your right knee toward the ground. Don't let your right knee touch the ground, and drive back up to the starting position.

Getting a firmer backside

            Do you sit down a lot? Most people do, which leads to weak and inactive glute (backside muscles). Having weak glute muscles leads to a whole host of problems such as knee injuries, back pain, decreased athletic performance, jeans that don't look right, etc... I did a video for you that shows you 3 exercises you can do at home to get these muscles working like you need them to. See what you think:

The importance of the follow through


Coach Stapler is a very colorful and quotable guy, just ask anyone who played for him. There are 4 main (2 odd things and 2 good things) things I remember playing for him.


The odd


1. When we got in trouble and he made us wear some tiny 1980's shorts against our rivals. These things were TINY and created incredible wedgies. Give the rival cheerleaders credit for busting out the "We wear short shorts chant".


2. Him asking me if I had been catching punts without my helmet again, after I fouled out in 2 minutes one game. It's hard to make the transition from knocking heads playing football to playing basketball. Plus that 2 minutes was just about the longest I played all year.


 And the 2 that stick with me today.


1. You always look someone in the eye when they are talking. He would threaten to pop you in the nose with the ball if you weren't looking at him while he talked.


2. You always follow through.


That last one is the topic I want to discuss. Coach Stapler was talking about finishing your shot, going after the rebound, etc... What I am talking about is finishing what you start.

Have you ever started an exercise program and not followed through with it? A nutrition program? A promise? Paperwork? Home project? We all have!


That is one of the main reasons the boot camp is 4 weeks long. I would bet that if it was an option, many of my campers would quit after the first or second week. It's hard work, it is uncomfortable, it seems impossible to make it another day.


Something magical happens when you make it to the end though. You realize you can do this. You can follow through and be successful. Proving something to yourself is a huge confidence boost.


If you have been unsuccessful in the past, I would recommend signing up for something that makes you commit to more than just one workout. Because when you do follow through it is great for the mind, body, and soul. Set your goals, get a plan, and make sure you follow through. 

Healthy and delicious recipes (plus a way to get more!)

Are you in a rut of eating the same foods every day? I get in that groove some times of eating the same thing. In the same order. Day after day.  Maybe this will help. I will give you 2 recipes from the Adventure Boot Camp Cook Book. Here is a description of this awesome resource:   "The Adventure Boot Camp Cook Book is a compilation of the most wholesome, healthy and nutritious recipes from 24 of the top Adventure Boot Camp Coaches in the country and Chef Barbara Apt. The book is arranged in the same way that personal fitness professionals empower their clients to eat for a lean, strong, and vibrant body. This book includes over 100 delicious recipes and will be close to 120 pages in length. The recipes, introductory and final chapters include professional images of 20 different styled, flavorful, and natural foods. "  If you are interested in it is an e-book so there is no delivery cost and it comes to you the same day. Go to my web site and look for the ABC cook book logo on the left side of the page. On to the recipes:
Orange and Avocado Salad
3 large oranges
6 cups romaine lettuce
3/4 cup peeled and chopped avocado
2 tablespoons white wine vinegar
1 teaspoon sugar
1/2 teaspoon salt
1/4 black pepper
1/4 hot sauce
Peel and section oranges over bowl; squeeze membranes to extract juice--set sections aside and and discard membranes. Reserve 4 tablespoons of juice.
Combine orange sections, avocado, and lettuce in a bowl and toss gently. Combine reserved orange juice, vinegar,sugar, salt, pepper, and hot sauce in a bowl and whisk until combined.
Pour juice mixture over salad and toss gently to coat.
Nutritional breakdown per serving
95 calories
Fat 3.9 grams
Protein 1.8 grams
Carbs 14.9 grams
Lean pork and pineapple skewers
12 oz pork tenderloin
1 tablespoon brown sugar
2 tablespoons low sodium soy sauce
1 tablespoon orange juice
2 teaspoons lemon juice
1/2 teaspoon ground ginger
1/2 teaspoon salt
black pepper to taste
10 1-inch fresh pineapple
10 1-inch red bell pepper
10 1-inch chunks red onion
non-stick cooking spray
Cut pork into 10 1-inch cubes. Combine brown sugar, soy sauce, orange juice, lemon juice, ginger, salt, and black pepper in zip lock bag and shake until well mixed. Add pork to bag and marinate at least 1 hour, but 4 hours is ideal.
Thread 5 pork cubes, 5 pineapple cubes, 5 red pepper cubes, and 5 red onions alternately onto a 10-12 inch skewer.
Heat grill to high, coat grill with non-stick spray. Grill 12-14 minutes or until done. Turning and basting often with reserve marinade.
Nutritional information
Stuff that tastes good and is good for you? Win, win! Check them out at



































What do all those words have in common? Besides sounding like an Al Sharpton speech with those last few -tion words, they are all synonyms of encouragement. The word encourage means to inspire with courage, spirit, or hope. Pretty cool word when you look at it that way.


I make it my mission to offer someone encouragement every day. You never know when that little boost (see list above) will be the thing that makes their day.


Encouraging somebody can be through words or actions, but it is so important to do. You've probably heard of the studies where a group of "problem" students is taught by a new teacher that thinks they are the high achieving students. Those "problem" students become the star students the teacher treats them like.


Encouragement works the same way. Think you can't do a 5K? Do it with someone who believes you can. I've personally done that with several people and all of them did, where before they thought there was no way. You're stronger than you think.


Maybe I'm a little loopy from quitting coffee, but why don't more people offer encouragement? Back to the Lent deal. If you can't give something up, try picking up a new GOOD habit. Be the encourager.


That is the absolute best part of my job. Is seeing people succeed where they used to fail. Overcoming and conquering things that have held them back for years. Not because I use some magical exercise tool (although burpees are close), it's because I offer sincere encouragement and a firm belief that they will succeed.


You can do that too. Encourage yourself, your kids, your significant other, your co-workers, your community. And just like anything else that you do for others, you will end up benefiting more than the person you helped.

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