PUMP UP THE VOLUMEMusic plays a big part of your mood. Have you ever caught yourself speeding up while your driving down the interstate when AC/DC comes on the radio? Music actually influences what mood your in. For example, Heavy Metal is not good for road rage issues...LOL. Some gyms are really lacking when it comes to their music choices. Love songs of the 70's or 80's Hip-Hop are not good choices for doing some heavy training. When your pushing to get one more rep, having Barry Manilo playing in the background is not very motivational. I usually keep my i-pod on while at the gym. The selection of music differs depending on what I am doing. I like something with a heavier, harder beat while I am training with weights. When I do cardio, however, my music selection changes to a faster beat to keep me fast pace. Wearing earphones also has it's benefits. Most people will see the ear buds in your ears and the cord hanging down and refrain from talking to you. This really helps you trying to stay focused and get a workout in, uninterrupted. For this reason, my husband has been known to keep his earphones in even with a dead battery. You would be surprised how much a change in your music or just adding music can effect your workout. Try it! NURITIONMost people do not want to hear the word "diet" so think of it as "healthy eating". You can eat sensibly without depriving yourself of foods you like. It is very important to make sure you get enough protein especially if you are working out. You need protein to gain and maintain muscle. Most experts recommend 1-1.5 grams per pound of lean mass. It is a good idea to break this up into 5-6 small meals a day eating every 2 1/2-3 hours. Each meal should contain 25-30 grams of protein. Some good sources of lean proteins are: Chicken breast, egg whites, turkey, fish, flank steak, beans, and protein shakes. Carbohydrates are essential to maintain energy. You want to avoid sugary carbs as these will spike your insulin and quickly turn to fat if not used up. The two types of necessary carbs are complex and fiberous. Complex carbs are slower to digest and give you the most energy. However, you may want to consume them early in the day while you are more active. As we become more sedentary these carbs can also be stored as fat if not converted to energy. Complex carbs include oats, rice, yams, and whole wheat breads and pastas. Fiberous carbs are better eaten in the afternoon and early evening. These include your veggies and grains. When it comes to veggies remember fresh is better than frozen, frozen is better than canned. The right fats can be good in moderation. They are beneficial for healthy skin and nails. Some sources for healthy fats are flaxseed oil, olive oil, natural peanut butter, and nuts. Remember to treat yourself once or twice a week with something you enjoy. However, be careful not to over indulge. Moderation is the key. You must have the disipline to get back on track. Sometimes you must make sacrifices, but you will feel a gratifying sense of accomplishment in the end. |
Pumped Up Western Omelette1 whole jumbo egg
Combine egg and whites and beat with a wisk. Add salsa and bacon bits and pour in skillet. When egg is cooked add cheese and fold in half. Enjoy! Loaded Up Spanish Rice2lb. lean ground beef
Brown ground beef seasoned with Mr. Dash (to taste) then add chopped green pepper. On the stove or in the microwave, prepare the rice as directed on the box with the can of diced tomatoes. Once the meat is brown and the rice is cooked, mix them together on the stove and add the Manwich sauce. Simmer for a few and ENJOY! Turkey Pita Sloppy Gyms1 lb. of ground turkey breast 1. Cook ground turkey breast in skillet.
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