Macronutrients Three quarters of the road to your fitness goal travels through your kitchen. Three Macronutrients you must understand. 1.Protein – Yields approx 4 calories per gram 2.Carbohydrates – Yields approx 4 calories per gram 3.Fats – Yields approx 9 calories per gram All three Equal the calories in your food. Example: one cup of [...]
The Principle of OVERLOAD Muscles adapt and grow when they are forced (with proper form) to overcome a resistance they have not experienced before. Workouts •In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. •What to do to [...]
Monday - Friday
Consistency in leading your healthy lifestyle. When life takes you off course how fast do you get back on track? Workouts •So you go on vacation – are you still working-out ? •At a plateau? Is this because you missed a workout four times this month? Nutrition •You ate clean five days this week – [...]
_ Fitness/Health/Wellness - a building block for life! You build the foundation before you build a house, right? 1. An unstable foundation may cause the house to fall down a. Unstable health may cost you performance at work b. Less energy, risk of injury, negative emotions, affect focus [...]
Fitness as a lifestyle Focus & avoid distractions! I believe a healthy lifestyle in fitness & nutrition helps me maintain a high level of energy, staying mentally focused, and reducing all stress. This has helped me improve and excel at everything I do on a daily basis! · By now you have been fitting the [...]
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_ Weekly Theme March 5, 2012 Feel the burn, love the burn, and chase the burn! Burn ya Learn! Create OVERLOAD on your muscles · Burn is your muscles learning to get better for the next time · Muscles react to the burn by growing & strengthening · To continuously create more lean muscle you [...]
_ Weekly Theme February 26th 2012 Muscle Mass is metabolically Expensive! EPOC Excess Post-Exercise Oxygen consumption - Afterburn? · 1 pound of lean mass burns 50 calories at rest. · 10 pounds of lean mass burns 500 calories = 1 pound a week · Recovery of muscles back to normal state uses more energy [...]
_ Weekly Theme February 19th 2012 Excuses – like a disease with a simple cure! Successful people do not use excuses, why should you? · To achieve you fitness goal rid yourself of all excuses · Excuses are lack of effort · Excuses mean you might be giving up · The less excuses you [...]
_ Weekly Theme February 13th 2012 In an uncontrollable world you always have control of yourself! Resisting temptations & avoiding excuses. · Find a way to get your workouts in for the week · Resist the urge to skip the gym · Rank fitness high on your priorities right after work · Excuses are [...]
_ Weekly Theme February 6th Win the most battles to win the War! Weight management · Loose Fat · Gain muscle · Maintain weight · Each week is a battle · The rest of your life is a war