Wednesday, September 30, 2009
Click below for the recipe:
Monday, September 28, 2009
Friday, September 25, 2009
- Bison patty
- Ostrich burger
- Rotisserie chicken (no, not a whole one!)
- Tofu stir fry w/pineapple salsa (pictured: recipe found here http://inspiredbites.blogspot.com/2008/06/coconut-crusted-tofu.html)
- Turkey meatloaf
- Wild salmon/halibut
Wednesday, September 23, 2009
Monday, September 21, 2009
Check out the full text here: http://www.coreperformance.com/knowledge/nutrition/fiber.html
Sunday, September 20, 2009
- sweet bell peppers
- grapes (imported)
Wednesday, September 16, 2009
- "What's the best exercise for my abs?"
- "What's the best way to lose weight?"
- "What's the best way to gain muscle?"
- "What's the best supplement to take?"
While my typical response to the aforementioned questions is "it depends," I can honestly say that beyond Precision Nutrition (http://precisionnutrition.com/cmd.php?pageid=987117), the best piece of nutrition literature I suggest checking out is Nutrition Action Health Letter. Published 10 times/year by the Center for Science in the Public Interest, it's the publication I advocate all the groups I teach to subscribe to. It's super cheap, informative, and a great resource. There are specific issues I refer to when analyzing supplement ingredients with clients. I keep most issues and archive them, and will undoubtedly continue to refer to them down the road.
For more information, check out the following: http://cspinet.org/
Tuesday, September 15, 2009
- 7-9 hours of sleep, going to bed and waking up around the same time [this includes weekends]
- adequate hydration
- getting up every 20-30 min. at work to stretch/walk around (loosen up the tight pecs and rounded shoulders you overstress at work sitting at your desk every day)
- stress management (i.e. keeping a journal, engaging in healthy activities you enjoy)
- proper nutrition (good fats, lean protein, and complex carbohydrates)
Monday, September 14, 2009
- Training Environment- Make sure you train at a facility that you feel pushes you. Lifting alongside senior citizens while James Blunt plays on the radio may not push you to break your PR in chin-ups. If you're not in a place that motivates you to push your body to new limits, then it's time for a change.
- Program Design- Copying workouts out of muscle magazines (I see this too frequently) will NOT yield optimum results based on your goals. Sadly, a lot of those programs are often written "by guys on drugs for guys on drugs," as one of my mentors Mike Boyle would say. Make sure your program is one based around your goals. If you're not sure if it is, seek the services of a certified strength & conditioning coach or personal trainer for an assessment.
- Training Partners- This applies to me right now as I recently began training with a small group of individuals whose dedication I have admired for quite some time. Our schedules worked out to train 3x/week together, and it's going great. I think what I like the most is the teamwork and camaraderie. I've played team sports my whole life, but I haven't been "part of something" in a few years. Sure, I've played in recreational basketball leagues, but that's just for fun. The workouts are far more intense than some game, and it's a small group that really pushes one another. I can see now why I often push people to try group training and sometimes, group ex. classes. Motivating others and having it constantly reciprocated is something I'm enjoying. For too long, I was the one always having to push my clients and write the programs, so it's nice to be the one on the other end of the stick.
Saturday, September 05, 2009
Friday, September 04, 2009
Do I really want to do it?
Am I willing to pay the price?
Do I have enough strength to do it?
Do I accept the responsibility for my own growth?
Am I settling for mediocrity when I could be achieving excellence?
Am I blaming and accusing others for my own inability to set and achieve goals?
Tuesday, September 01, 2009
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