Archive for June, 2009

Nutrition Tip of the Day

Monday, June 29th, 2009

Getting your Fatty Acids

Ok, as we all know Essential  Fatty Acids EFA’S are everywhere now added and fortified in alot of the foods we eat.

There are countless Benefits to taking EFA’S and we need to be aware of the Study’s and How Much was used during those study’s.

The Gold standard for EFA’S should be no less then 3 grams per day.1 gram with each meal is a good place to start.

If you cant get in the 1gram 3x a day. try 3grams about 30 min before bed.

This is an Old Body Building Trick as it tricks your body into releasing fat as Energy for a longer period of time while you sleep staving off the the muscle wasting effects of 8hrs of sleep and your body falling into a Catabolic state in which it will Attack Muscle for the energy it needs.

Here in the N.East we tend not to Get alot of Sunshine..So Cod liver oil with Vitamin D seems to help alot.

I know most of you dont like the Taste.So here is my recommendation for what I think is the Best Tasting Cod Liver Oil,

Item:  Carlson Norwegian Cod Liver Oil.Lemon or Citris Flavored.

So start shooting a shoot of EFA’S before bed and feel the benefit’s

Thankyou and have a great Week!!

Andyb.

TOD

Monday, June 29th, 2009

Cardio walk or jog 3-5miles .

Stretch out

Breath 20x in through the nose out the mouth.Fill the lungs up dont short change your breathing…

From the Trainers Table

Monday, June 29th, 2009

Spicy Chicken Stir-Fry

2 tsp peanut oil
1/4 tsp red-pepper flakes
2 thin-cut, boneless, skinless chicken breasts, cut into bite-size pieces or strips
1/3 cup asparagus tips
1/3 cup thinly sliced carrots
1/4 medium onion, cut into bite-size pieces or strips
1/3 cup frozen snow peas
2 Tbsp sliced almonds
2 tsp reduced-sodium soy sauce

1. Combine the peanut oil and red-pepper flakes in a medium-hot skillet.

2. Add the chicken and cook for 2 to 3 minutes, stirring frequently.

3. Add the remaining ingredients and cook for another 2 to 3 minutes, still stirring often. Serve over brown rice. Makes 1 serving

Per serving 428 calories, 48 g protein, 20 g carbs, 18 g fat (3 g saturated) 7 g fiber, 505 mg sodium

At the Trainers Table

Sunday, June 28th, 2009

AB’S Power Pancakes

Use Quaker Oatmeal Pancake Mix

1.5cups mix

1 scoop vanilla Whey Protein

1 cup Organic 1%Milk

1/2 cup egg whites

1/3 cup Sunflower seeds

2 tbsp Soy Lecithin Granuals

2 tbsp Ground Flax Seed

1 tbsp Cinnamon

Mix it all up..

Coat pan with Smart Balance Butter

Makes about 8, 4 inch Cakes.

I like to smother mine in Low sugar Strawberry jam and Real Maple Syrup.

When cooking the cakes I like to cover the Pan so as to keep the cakes moist and they tend to Raise up better.

EnJoy and let me know How they came out

Thankyou

Have A nice day!!

Nutrition Tip of the Day

Saturday, June 27th, 2009

Make sure that after a Hard Workout you get the Right Nutrients into your body as Soon as your Done working out.

Research states that your window of opportunity to absorb Carbohydrates and Protein is greatest in the 1st 20-30 min after a workout.

If you cant get a Post workout Protein Carb Shake in rt after then grap some Low-Fat Choc.Milk as science has proven it to be the perfect ratio of carbs to protein after a workout..So go chug 12 oz of the Ice cold Bevy of choice and feed those Muscles dont starve them… 

Thankyou and have a Nice Weekend!!!!

Sat 6/27/09

Saturday, June 27th, 2009

The Training Of the Day(TOD)

The KC

Warmup:Run half mile

Dynamic stretch(video’s of all dynamic warmups will be up and running soon)

1.Hip Flex/Ext-2.Rotation-3.Abduction/adduction(grass-cutters)-4.Rev. Lunge and Lean 5reps each leg

5.Step Back Squat to Rear- 6.3pt Lunge(3x rt  foot12-3-5/3x lft foot 12-9-7) think of a clock.7.Windmill

8.MB(3lbs) front Circles over head.9.MB Jab(3lbs) 50reps rt/lft.10.1.Leg Hold 1min each leg

Preform 10 reps of each unless noted 

MB Throws against Wall :( video will be up and running soon)

1.Soccor step with the rt foot 10x then left 10x- 2.Chest press 25reps-

3.Shovel from 8ft out 10rt10lft- (pivot back foot)4.Close rapid wall 10 each(hip and foot pivot)

TOD(Training of the Day)

Skip Rope 300 skips

Inverted Pullups 30reps

Medicine BallB(8lbs) Up Downs  50 reps

StabilityBall 1arm  KettleBell(15lbs) Chest Press 50 reps rt/ 50 reps lft(palm the ball/do not hold the handle.Handle down against the back of your wrist. not up)

Hanging Leg Raise 40 reps

StabilityBall Rev.Hyper Extention 30 reps 

Submit your time it took to complete the TOD

KC-19:50

AB-18:05

AE-24:00

CP-26:33

SR-16:10

 

Make Sure to Stretchout and Breath 10x in through the Nose out through the Mouth.

Have a Great Day!!

Hello Everyone!!

Friday, June 26th, 2009

IMG_0971

Trying to fig this all Out stay Tuned for all ur Latest EXERCISE AND NUTRITION iNFO HEADQUARTERS…

Hello world!

Friday, June 26th, 2009

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