Benefits of Eating Protein

We all know that protein is important. It plays a number of different roles in the body: it repairs body cells, builds and repairs muscles and bones, provides a source of energy, and controls many of the important processes in your body related to metabolism. But that's not all.

 

Protein can also help you make better food choices. Eating protein at each meal helps you feel fuller longer, which means that you won't reach for high-fat or high-sugar foods throughout the day because you're feeling hungry!

The best types of protein you can consume are (rated from leanest and lowest calories):

• Seafood (Clams, muscles, oysters, shrimp, crab, lobster)
• Fish
• Chicken
• Turkey
• Eggs
• Lamb
• Pork
• Beef

Today's Beats Two

Love this new Lady Gaga remix! Swoon!! XOXO

Today's Beats

Understanding Insulin Resistance

A great read I came across today...
 

Insulin plays a critical role in how your body uses food. Its most important role is to lower the concentration of glucose in your blood. When you eat, your digestive system breaks food down into glucose, and the glucose recirculates in your blood stream. In response to the rise in glucose after a meal, the pancreas releases surges of insulin, whose job is to clean the glucose from the blood. Some of the glucose is diverted into the liver, where it's converted into stored glucose, called glycogen, for later use by the muscles. Insulin then helps turn any leftover glucose into fatty acids and stores them in fat cells where they can be tapped later for fuel.
 
By making poor food choices, like scarfing down too many highly processed, refined carbs (like white bread and pasta!), we can do things to cause our bodies to create too much insulin. When you repeat that cycle too many times (like by repeatedly eating sugary junk on an empty stomach) your pancreas will overcompensate and produce more insulin, which your cells will eventually start to ignore. This is called insulin resistance and it is the precursor to type 2 diabetes and it is common in overweight people. Turned away at the door, the sugar is left with no where to go. If it hangs around in your blood too long, doctors call this impaired fasting glucose (if measured in the morning) or impaired glucose tolerance (if measured two hours after a meal). You could develop full-blown diabetes if both conditions go unchecked.
 
While high levels of blood glucose trigger insulin release, low levels suppress it, Maintaining low levels of insulin — one of the primary goals of the diet — allows your body to more easily tap in to your stored fat for fuel. Conversely, being insulin-resistant can hamper your weight-loss efforts. Try to avoid spikes in your blood sugar, by eating regularly. Pair carbs with protein, eat whole foods, avoid sugar juices and fruits, and highly-processed carbs. When your insulin-release mechanism works the right way, it helps keep your weight in check. So strive to keep it balanced!

Injury Diagnosis

So a friend of mine just brought up a good point regarding injuries and activity levels. The most common type of overuse injury is a stress fracture most often seen in athletes. What is a stress fracture?

A stress fracture is a common overuse injury Usually, a fracture, or broken bone, is caused by an acute event, such as a car crash or a fall. When this is the case, the bone experiences a very high force that causes the stress fracture.

A stress fracture occurs when the forces are much lower, but happen repetitively for a long period of time; these injuries are also known as "fatigue fractures." Stress fractures are commonly seen in athletes who run and jump on hard surfaces, such as distance runners, basketball players, and ballet dancers.
 

A stress fracture can occur in any bone, but is commonly seen in the foot and shin bones. They rarely occur in the upper extremity because the weight of your body is not supported by your arms as it is in your legs.

What is the treatment for a stress fracture?
The best treatment is almost always resting the injured leg. If there is no evidence that the stress fracture may displace, then avoiding the overuse activity may be sufficient treatment. However, if there is a concern of displacement of the stress fracture, then weight-bearing should be avoided (i.e. use crutches), and a cast may be placed. One rule of thumb (but not an absolute rule) is: if there is pain, don't do it. This means if jogging causes pain where you have a stress fracture, don't jog. If walking causes pain in that location, use crutches.

Benefits of Cardiovascular Training

The Canadian Health Department recommends a standard for cardiovascular activity; 60 minutes of cardiovascular exercise EACH day. American standard is only 30 minutes 3-4 times a week.

Here are some of the main benefits:

• Weight loss
• Increased flexibility
• Improved muscle tone and strength
• Improved blood circulation
• Increased cardiac output (amount of blood your heart can pump in one beat)
• Lower blood pressure
• Improved posture
• Denser capillary beds
• Improved mood
• Better sleeping
• Lowers stress levels
• Improved stability

Cellulite Sucks

One of my friends recently asked me. "Derrick, is there anything I can do to get rid of cellulite?" I felt badly as I was about to disappoint her.

The answer is NO...Well, not really actually. Sorry ladies.

Cellulite is a matter of age and genetics. It has everything to do with how your skin lies over the layer of adipose fat underneath it — so your best bet for reducing the appearance of cellulite is simply to lower your overall body fat with proper diet and exercise.

In addition to reducing body fat, toning the muscles in your problem areas can help a bit by creating a firmer surface for the fat to rest on.

But just keep in mind that most women (and men) have cellulite on their lower half. Rock stars, Models and Actors...Almost everyone. So don't feel too bad about it if you do have some problem areas. You're still so beautiful!

Get Back on Track Monday's

Did you have a busy weekend? Lots of things to do, places to be and people to see? Did your diet and exercise suffer or take the back seat because of your hectic schedule? Well there is no time like the present to get back on track for the week ahead.

Start your Monday by loading up on healthy foods packed with vitamins, minerals, nutrients and proteins.

Meal 1)
- Citrus fruit (Grapefruit, Oranges, Kiwi, etc)
- Hard boiled Eggs
- Oatmeal

Meal 2)
- Grilled Chicken on green Salad w/ light vinaigrette dressing
- Or have your grilled chicken with a side of greens (Broccoli, asparagus, or grilled root veggies)

Meal 3)
- Apple, or Banana
- Low Fat yogurt
- Almonds or Walnuts

Meal 4)
- Grilled Salmon (or Tuna)
- Brown Rice
- Small green salad

There...Now that your meals are taken care of for the day. Get your but to the gym!

Hop on that cardio equipment and push yourself so that you're finding your RPE at 18 (Rate of Perceived Exertion) out of 20. That means your pushing yourself really hard to sweat and working all the toxins and junk food out of your body. Minimum 30 minutes, up to 60 minutes. You'll feel a hell of a lot better after. And you'll sleep great tonight!

Today's Workout - March 26, 2011

Today's Full Body Workout Plan - Compound sets

All these exercise can be completed in your home, or at any full service gym.

Complete the program as follows:

• 1a & b (all sets - rest 60 seconds between each full set)

• 2 a & b (all sets - rest 60 seconds between each full set)

• 3 a & b (all sets - rest 60 seconds between each full set)

Upper Body

 1a) Pull Ups (or Lat Pull Downs)

Set 1: 12 reps

Set 2: 10 reps

Set 3: 10 reps

1b) Swiss Ball Dumbbell Bench Press (or Push Ups)

Set 1: 12 reps

Set 2: 10 reps

Set 3: 10 reps

2a) Tricep Extensions

Set 1: 12 reps

Set 2: 12 reps

Set 3: 12 reps

2b) Bicep Concentration Curls

Set 1: 12 reps each arm

Set 2: 12 reps each arm

Set 3: 12 reps each arm

Lower Body

3a) Walking Lunges

Set 1: 15 reps each leg

Set 2: 15 reps each leg

Set 3: 15 reps each leg

3b) Weighted Dumbbell Squats

Set 1: 20 reps

Set 2: 20 reps

Set 3: 20 reps

Cycling Makes your Happier and Healthier

Just came across this great article about the 7 benefits of riding your bike! Click the title for the full read.

Summary of key points are:

1. Bicycling Makes You Happy
2. Bicycling Gives You More Energy to Burn
3. Bicycling Lead to Better Sleep
4. Bicycling Blunts Your Appetite
5. Bicycling Relieves Stress
6. Bicycling is Fun
7. Bicycling Makes You Healthier

So pull out your bike from storage, and get riding this spring and summer!

Today's Healthy Recipe

Artichoke and Ripe-Olive Tuna Salad

Ingredients

• 12 ounce(s) fish, tuna, light, packed in water, drained and flaked
• 1 cup(s) artichoke hearts
• 1/2 cup(s) olives, pitted, chopped
• 1/3 cup(s) mayonnaise, reduced-fat
• 2 teaspoon lemon juice
• 1 1/2 teaspoon oregano, fresh, chopped or 1/2 teaspoon dried

Preparation

Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl. Serve on a bed of lettuce.

Before & After

These are my before and after shots. Only 6 weeks work. I follow all my own advice - diet & exercise - and all the info that I blog about.... So if I can do it, so can you!!

BEFORE - Jan 31, 2011

AFTER - March 18, 2011

Change it Up!

Have your workouts becoming boring, stagnant, or lacklustre? Are you finding harder and harder to get your butt to the gym on a regular basis? Everyone has these road blocks, even seasoned fitness professionals, so don't worry you're not alone.

The key is to change up your workout, or activity when you feel the plateau coming. Try a new workout routine than what you're used to. Start exercising with a new friend. Switch up your cardio - try the bike instead of the treadmill. Or go for a run outside (weather permitting). The most important thing is that you keep it fresh and new, and fun!!

I recommend changing up your activity, or workout program every 4-6 weeks. This is the optimal time for changes, and when your body has had a chance to fully adapt. If you're performing regular resistance training, it might also be a good time to change up your intensity levels. Start pushing yourself to lift more. You'll make bigger gains this way. And try new exercises. If you've been doing the basic barbell bench press, try it with dumbbells or move to push ups.

With spring coming up here are some recommendations for fun activities to try:

• Jogging outdoors
• Cycling outdoors
• Boot Camp (outdoors)
• Swimming (Indoors)
• Cross Fit (for more intermediate to advanced people)
• Kayaking and/or rowing
• Roller Blading
• Hiking
• Mountain biking (intermediate people)
• Kick Boxing
• Indoor Rock Climbing
• Spring Skiing (still going!)
• Yoga

Get Ready For Spring!

Can you believe Spring is just around the corner? The temperatures have been rising, and people are already feeling the "Spring Fever"! Personally I can't wait for the warmer longer days! Shorts, flip lops and tees!

I know that for some of you, the idea of warmer weather — and wearing shorter sleeves and more skirts and dresses — can incite weight-gain worries. Don’t stress: There’s plenty of time to get in shape for spring! Right now is the perfect time to rev up your exercise routine and recommit to healthy eating habits.

Here are some tips to get you on the right path:

• Stick to an eating schedule! Eating regularly throughout the day keeps your hunger level in control so that you don't have a hard time keeping your portions in check or staying away from unhealthy foods. That means eating breakfast, lunch, dinner, and one or two snacks every day. Space your meals so that you eat at least every four hours or so.
• Start logging it to lose it! Buy yourself a notebook and make it your personal food and exercise journal. Keeping a daily or weekly log won’t only give you a reality check (you ate how many calories at lunch?!), but it helps you uncover unhealthy patterns so you can avoid triggers in the future.
• Make exercise fun. If you aren’t sticking to your fitness routine, chances are that you’re bored. Exercise shouldn’t be torture — think of exercise as movement rather than a strict regimen! Make a list of physical activities that you actually enjoy, and try incorporating them into your week.
• Get motivated! Creating daily reminders for yourself will help you stick to your routine. Write your goals on post-it notes and leave them where you will see them often. You will be much more likely to eat a healthy meal when you see “3 months until the beach!” posted on the fridge!
• Snack smartly. You won’t be tempted by unhealthy choices if you have healthy snacks on hand. Pre-package a few of your favorites and have them ready to grab and go on busy weekdays. Some of my favorites are cheese sticks, veggies and low-fat cottage cheese, or a baggie of almonds.  

Beef Jerky

I just ate a bunch of beef jerky, and now I feel sick and have chest pains.

Don't eat beef jerky...I may die now. Avenge me, if I do!

I think all the sodium and nitrates are killing my insides.

400 Pound Men can Run

This 400 pound man completed the Los Angeles Marathon.

If a very large man like this can do a full marathon. There is absolutely NO excuse for you to get off your butt and hit the gym, or start running outdoors.

No excuses people!

Bad Joints?

Got a bad back, bum knee, or trick hip? These kinds of injuries can prevent you from doing typical cardio exercises like biking and jogging. Sometimes even walking is painful. But an old injury isn't a free pass to skip your cardio routine! There are plenty of other lower-impact cardio exercises to choose from.
 

It might be time to hop in the pool — swimming is kinder to your body than land-based exercise because your natural buoyancy in water helps you avoid the jarring knocks that can cause injuries. In water, you weigh about a tenth of your normal weight, and the range of motion for the less-fit person is much wider because the water supports the weight of the limbs.

So, swimming is a good choice for people who want to exercise, but who might have problems with weight-bearing, land-based activities. Swimming might suit those who have arthritis or back problems, extreme weight problems, or are pregnant. To mix things up and target different muscles, vary your strokes during your swim between breaststroke, freestyle, butterfly, and backstroke.

Boredom & Overeating

Did you just spend the last three nights in a row mindlessly munching on chips in front of the television? If this sounds about right, you're not alone.

Boredom is one of the most common causes of overeating. SOOOOOO many of us are drawn to the fridge the minute we have a little downtime. But if you eat because you can't find anything else to do, then you're sabotaging yourself.
 
So, what's the good news here? Well, part of your work is already done — you've identified boredom eating as a problem. But that was the past. Focus on the present — take the time to think ahead and come up with ways to combat every potentially sabotaging situation.
 
For example, if food commercials on television make you hungry and/or drive you to snack uncontrollably, record or PVR your shows so that you can skip those tempting commercials. Or, keep a few magazines close by so that you have something to zone out with until the commercials are over.
 
Or try cleaning, or doing laundry. Taking up a new hobby, or talking to a friend on the phone. Drawing your attention to other tasks will make you forget about your hunger.
 
Losing weight isn't about making willpower an overwhelming new personality trait; it's about changing your everyday behavior. You can do this!!!

Sick and Tired of Being or Looking Tired?

Whatever your reasons for not getting enough sleep — partying, studying, or dreaded insomnia — there are days when morning just comes way too early. But before you reach for a triple espresso (a recent study from the U.K. found that the buzz we get from caffeine may be more mental than chemical, anyway) try these tips for looking and feeling awake and refreshed:

1) Take a cold shower. Not a hot shower. Cold helps shrink inflammation and puffiness and will help shrink veins in your eyes so they'll look less bloodshot. Plus, the invigorating temperature will help wake you up.

2) If you know you're going to have a long night and an early morning, avoid eating any salty foods after 6:00 pm, and sleep with your head propped up on pillows to help fluids drain. Sodium makes you retain water, and if you get bloated and then lie down, the water will redistribute to your face, including your eyelids. The result: bags and droopy lids that are a clear sign you didn't get enough shut-eye.

3) One stretch to try: a wall hang. Stand with your back a few inches away from a wall. With your feet shoulder distance apart, rest your butt on the wall, and fold forward at the hips, allowing your torso and head to dangle toward the floor. Hold on to opposite elbows and let the weight of your arms elongate your spine. Stay for five deep breaths, then release your arms and curl up through the spine to return to a standing position.

4) Certain scents stimulate the brain and can make you feel more awake and refreshed. Three that do the trick: jasmine, which increases beta waves (the brain waves associated with alertness), and citrus and peppermint scents, which induce wakefulness by stimulating the trigeminal nerve (the same nerve that's activated when you're revived with smelling salts). So peel and eat an orange for breakfast, deeply inhale as you drink a cup of peppermint tea, or lather up with a citrus-scented body wash in the shower. 5) Keeping fresh flowers in your home can make you feel more energetic, enthusiastic, and happy at work. What better excuse do you need to treat yourself to some stems?

Washboard Abs

Want abs that you could wash your clothes on? Don't we all! The secret to washboard abs is the PLANK!

Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.

Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!

Plank Twists
(intermediate)
Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.

Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.


Things to remember when performing the PLANK.

• Be sure to focus on keeping your spine neutral (straight).
• Keep your eyes focused on the ground in front of you.
• Don't arch your back. Imagine that you are pulling your belly button up toward the ceiling.
• Breath through it. Don't hold your breath.

Today's Inspiration

Love After Love


The time will come
when, with elation
you will greet yourself arriving
at your own door, in your own mirror
and each will smile at the other's welcome,

and say, sit here. Eat.
You will love again the stranger who was your self.
Give wine. Give bread. Give back your heart
to itself, to the stranger who has loved you

all your life, whom you ignored
for another, who knows you by heart.
Take down the love letters from the bookshelf,

the photographs, the desperate notes,
peel your own image from the mirror.
Sit. Feast on your life.

- Derek Walcott

Grocery Shopping List

Confused what to buy at the grocery store? Wondering what's remotely healthy?...Unprocessed vs. processed?

It's really quite easy. Don't buy anything in a box, bag, tin can, or plastic container. Chances are it's loaded with chemicals, sugar, fat, complex carbs, and preservatives.

I've take the brain work out of writing your grocery list for the week. Thank me later when you've dropped 5 lbs! ;-)

Grocery Shopping List:

-          Instant Oatmeal (Organic)

-          Eggs (Vegetable grain fed chickens)

-          Fruit: Apples, Pears, Strawberries, Blue or Black Berries, and Oranges.

-          Almond Milk

-          Spinach

-          Romaine Lettuce

-          Red Onion & Green Onion

-          Tomatoes

-          Cucumbers

-          Red & Green Peppers

-          Mushrooms

-          Carrots

-          Sugar Snap Peas

-          Sweet Potatoes

-          Rapini

-          Brussels Sprouts

-          Asparagus, or Broccoli.

-          Low fat salad dressing (Vinaigrette, or balsamic)

-          Low fat Dip (for veggies)

-          Nuts: Almonds, Walnuts, & Cashews

-          Hummus

-          Brown Rice

-          Gluten Free Rice Noodles

-          Skinless & Boneless Chicken Breast (about 4-6 breasts)

-          Pork medallion

-          Salmon (2x fillets)

-          White Fish (Halibut, Red Snapper, Cod, Orange Roughy etc)

-          Beef (lean cut)

PS - This shopping list directly connects to the 1 week meal plan I posted earlier this week.

St. Party's Day

I know most of us are really excited about heading to the Pub after work today and drink green beer until our tongues turn green. But please please think of your liver!! He or she is so good to you...Filtering your blood so that it's nice and clean...And producing bodily fluids so your internal mechanisms work effectively. You wouldn't want to hurt him/her by poisoning him/her with a landslide of alcohol? Now would you? Of course not ;-)

So in any case, if your liver is not a concern of yours tonight, think if your waist line. Ah ha! Now I probably have your attention.

There are 182 calories in one pint of beer. Say you have 5 beers tonight - which is a fairly average amount on an night like St. Patty's Day - you would have consumed 910 calories!! That's almost HALF of your daily intake allowance of calories. And mind you, not the good type of calories either. The bad bad bad calories.

To burn off 910 calories you would have to do the following:

• 60 minute Spinning Class - High intensity, with a minimum avg speed of 20 km/h.
• 60 minutes of Jumping Rope - NO breaks. One HOUR of jumping rope! Go ahead, try that.
• 90 minutes of Jogging on a Treadmill (or outside) - Moderate to high intensity.

My advise. Go have fun, but try and limit the intake of your green beer. No more than 2, or 3. And drink lots of water before bed.

Superhero Foods

Why are the following foods Superhero's you ask? Because they are packed with Vitamins, Minerals, Nutrients, Fiber, Protein, and Antioxidants. All things we need for optimal health and wellness... Read and find out more!

1) Avocados - Yes they are higher in fat content than most other fruits, BUT the fat they contain are good monounsaturated fats, which has been linked to reduce cancer and heart disease. They are also great for your skin, and to help stabilize your blood sugar. Diabetics rejoice!

2) Apples - It's true, an apple ad day really does keep the doctor away...Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Apples are also packed with fibre. So they make a great snack to help fill you up before your next meal.

 

3) Blueberries - Anti aging Superhero's, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies also show that Blueberries have much greater anticancer activity than any other fruit (Eat them in their state form for best results).

4) Cabbage - Contains compounds called indoles, which have been shown to reduce the risk of cancer dramatically. Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier.

5) Fish & Fish Oils - It's all about the Omega 3's...Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna.

6) Garlic - Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections.

7) Mushrooms - Mushrooms such as maitake, shiitake, and reishi varieties help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure. Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent. And are also used with cancer patients to fight chemotherapy, and tumor growth.

 

8) Almonds - Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).

9) Eggs - The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.

10) Flaxseeds - Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons.

 

11) Pomegranates - Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke.

12) Dark Chocolate - When it comes to chocolate, bitter is better – at least in terms of health. The benefits of chocolate come from flavonols and antioxidants (the same disease-fighting chemicals found in cranberries, apples, strawberries, and red wine).

Tank Arm - Flabby Upper Arm

Q: My arms are a flabby mess. Do you have a simple exercise to tone them up?

 

A: Absolutely! I've got the perfect exercise. With toned triceps you can wave your hands all you want, and not have to worry about the dreaded "Tank Arm". Get started with tricep kickbacks, a terrific beginner exercise for sculpting the backs of your upper arms:

 

Tricep Kickbacks

• Hold a dumbbell in each hand and stand with your feet hip-width apart with a slight bend to your knees.
• Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked at your sides parallel to the floor.
• Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.
• Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat. (Both arms)

To do this properly, remember to keep your abs tight and your back flat.

Beautiful Mashup

In LOVE with this Mashup!

Identifying and Addressing Saboteurs

I read an article earlier today about people in your life that can act as saboteurs to your health & fitness well being. Can you believe it?! Turns out the people you love can not only ruin your life by breaking your heart. But they can also potentially make you fat and miserable too!

It was an article written by my inspirational idol, the always amazing and beautiful Jillian Michael's. She talks about identifying people (and/or loved ones) in your life that have a negative effect on your road to health-happiness. Some of the points she mentions are:

• Loved ones not being as excited about self-improvement as you are.
• Being persuaded to skip a workout.
• Ordering pizza when it's their turn to cook (or knowing fully that you have sworn off pizza).

And this all comes after you have declared your goals and preached your fitness improvements to them! So then why do these people try to bring you down? It's quite simple actually - Jealousy.

They see your new found motivation as a threat to them. They think you will get skinny, fit, look amazing, be happy and want to leave them behind. They think you'll want to find someone better. Which is not necessarily always the case (but maybe for some it is).

So what you need to do is reassure your loved one(s) that your self-improvement will not affect the relationship negatively in any way. And that it will actually improve the relationship...AND that they are actually undermining your needs. If you do this it will make you a happier and healthier person.

Also, encourage him or her to take this journey with you....That way they won't feel left out!

Abdominal Madness

Take a closer look at your Obliques.

Spring is just weeks away!! That means no more hiding behind those big sweaters and coats. Pretty soon you'll see slim-fitting and belly-baring fashions everywhere you look! So many people believe that they have to aim for chiseled six or eight-pack abdominals. To achieve this ideal physique, a lot of people devote a big chunk of their workout time to crunches and basic abdominal exercises. Unfortunately, this type of blanket-approach to abs training isn't very effective.

You could have the most well defined abs on your block, but if you have a layer of fat covering them, all your hard work will be for nothing. That's why it's so important to eat right, and burn the belly fat so that your shining abs show through!

Also keep in mind, your abdominals are actually comprised of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis. Each muscle has its own function and specific ways to target it. Both sets of obliques have the same two main functions: torso lateral flexion, which is bending the upper half of your body side to side, and torso rotation, which is twisting your upper body away from your torso. The obliques are used in any movement in which your torso bends laterally or twists.
 

Besides helping you get a sleek, defined look, oblique exercises play an important role in core strengthening and preventing lower back injuries. If you want to target your obliques, try exercises like:

Oblique Side Crunch:

Standing Oblique Side Crunch w/ weight:

*Note. You can use dumbbells for this exercise as well. Hold the dumbbell in one hand at your side. Let the dumbbell lower by torso lateral flexion, and then reverse the motion with a crunch to the other side.

7 Day Meal Plan

So I've gone ahead and made a one week meal plan for anyone who is interested in eating healthier to follow...You're welcome ;-)

Day #1

Breakfast: 1 serving of Oatmeal (1/2 cup) – Optional toppings: Fruit, nuts, or berries.

*Restaurant option: Tim Horton’s or Starbucks Oatmeal.

Morning Snack: Fruit - Apple, Pear, Orange, Berries.

Lunch: Large Green (garden) Salad, topped with grilled chicken, and low fat vinaigrette dressing.

*Restaurant Option: Any restaurant will serve (as take out) a garden salad, with the option of adding grilled chicken for a few extra dollars.

Afternoon Snack: Walnuts, Almonds, or Pecans.

Dinner: Grilled or broiled salmon (dill & lemon), with roasted root veggies.

Day #2

Breakfast: 2x hard boiled eggs, with 1 serving of fresh strawberries (1/2 cup) & one slice of whole grain toast with almond butter.

Morning Snack: Fruit – Banana, Berries, Apple, or Pear.

Lunch: Mediterranean Salad with Grilled Veggies.

Afternoon Snack: Sliced Green Pepper(Or alternative veggie) w/ organic hummus.

Dinner: Roasted Chicken with sautéed Brussels Sprouts.

-Cook Boneless skinless chicken breast as you desire. In saucepan add 2 tbps EVOO, 1 clove diced garlic, chili flakes, and diced onion; sauté until brown. Add Brussels sprouts (Halved), and sauté for 3-4 minutes.

Day #3

Breakfast: 1 serving of Oatmeal (1/2 cup), and 2x eggs prepared any why you like.

Morning Snack: Fruit.

Lunch: Large Spinach Salad w/ Grilled Chicken.

- Ingredients: Fresh Organic spinach, red onion, mushrooms, strawberries, sliced hard boiled eggs, and low fat honey Dijon dressing.

Afternoon Snack: Almonds.

Dinner: Butterfly Dijon Pork fillet, with mashed sweet potatoes.

- Marinate Pork in Dijon mustard. Pan fry 4 minutes on each side at medium high heat in 2 tablespoons in EVOO. Boil (1-2) sweet potato until tender. Drain; add dash cinnamon, 1 tsp honey, and mash.

Day #4

Breakfast: Fruit, enough to fill you up. 2x pears, 1x apple, or 1x cup of strawberries & 1-2x oranges.

Morning Snack: Hard Boiled eggs – 2x.

Lunch: Grilled Chicken Caesar Salad

Afternoon Snack: Fresh sliced veggies, with low fat dip (or your choice), or Hummus.

Dinner: Broiled White Fish (of your choice; Halibut, Red Snapper etc.), with Sautéed Rapini. And long grain brown rice (1/4 cup)

Day #5

Breakfast: 1 serving (1/2 cup) Granola cereal with Almond Milk 4 oz.

Morning Snack: Fruit; Apples, Pears, or Berries.

Lunch: Any leftovers from Dinners this week? Eat them as lunch today. If not; Grilled Chicken on Garden Salad w/ low fat balsamic dressing.

Afternoon Snack: Almonds, Walnuts or Cashews.

Dinner: Beef! Your choice of lean beef; Pan fry until desired juiciness. Serve with steamed asparagus, or broccoli.

Day #6

Breakfast: 1 serving of Oatmeal (1/2 cup). Top with Berries, or nuts.

Morning Snack: Fruit – 1x apple, pear, or orange.

Lunch: Vegetarian Soup (of your choice), with small green salad as an option. And a slice of whole wheat bread.

Afternoon Snack: Kale Chips

Dinner: Roasted Chicken, with 1 serving (1/2 cup) brown rice, and spinach salad w/ balsamic dressing.

Day #7 (Pseudo Cheat Day)

Breakfast: Eggs and Bacon! Once slice of whole grain toast (optional). Could be eaten at a restaurant with friends.

Morning Snack: Fruit.

Lunch: Pho! OR lunch of your choice.

Afternoon Snack: Your Choice.

Dinner: Vegetable Stir Fry. (Sugar Snap peas, carrots, green onions, red peppers, Broccoli, mushrooms in a low calorie stir fry sauce.) On Rice or Egg