Show Up At The Beach Ready To play

If you look like you are carrying a spare tire when you show up for beach volleyball, you’re not going to win any hard body at the beach contests.

To get there you are going to have true, solid hard muscle to really impress. You want that chiseled, sculpted look that you see in the movies or in competitions.

Eliminate the weak soft points on your body. Mass Maker is the quest you have been seeking. Combine this with a little hard work in the gym and a proper diet, and you will look like an action figure in no time.

Supplementstogo is your source for muscle building supplements and has the lowest prices around. With hard work and World Class Nutrition you will have the body of your dreams. Muscle, low fat, Strength, confidence, and a look that exudes raw power.

Start Now

Have you ever heard the saying The Past is History, The Future is a Mystery, so all we have is the Present?
Well, the present is the gift that we give to ourselves. Now is the time to start changing our nutrition and exercise habits to put us back on the path to a healthier lifestyle.

No more procrastination and telling ourselves we will start next ______ fill in the blank. We wait until New Years to make those weight loss resolutions and by Summer we give it up as a lost cause.

If we are ever going to reach that or achieve anything we set out to do we have to do things differently. We can’t do the same things and expect different results. That means it’s time to start now to begin sculpting the body we visualize for ourselves. It might help to write it down and post it where it can be seen daily.

I now have a set of things I need to do every day like start with a healthy breakfast before I go out for a walk. My plan is to lose on average 2 pounds a week for 3 months.

I found a great way to lose fat and weight. Starter 2 is what I have chosen to help get me going. When I hit that mid morning or afternoon hunger, this will help get me through it until I have changed my eating habits forever.

I got it at SupplementsToGo.com at wholesale prices plus 5% off with the coupon code vip5off . If you are ready to do the same I recommend you give it a try yourself.

2 Ways To Fight The Obesity Epidemic

If you have been waiting to take charge of your personal health. That moment has arrived. Here are 2 new weapons to combat obesity and the associated healthcare costs that impact everyone in one way or another.

Ephedra is one of the most effective supplements in history for losing weight. The purest grade ephedra, containing actual ephedra alkoloids, provides the cornerstone to this amazing formula. With the recent recall of some popular diet pills quality is more crucial than ever to provide proper effectiveness.

ASN and Schwartz are among the finest ephedra manufacturers on the market. WorldClassNutrition.com has added two of the strongest products from these suppliers. One is called Red Volt from ASN, and the other is into Ultimate Burn manufactured by Schwartz Labs. They are names to be trusted for quality results as well as price.

These two products feature a herbal supplement created to trigger quick fat loss. It acts like a general stimulant on many parts of your body at the same time and is most often used as a central nervous system stimulant, as a decongestant and an appetite suppressant in a large variety of successful weight loss products.

The ephedra extract in Red Volt has been used for more than 2,000 years to treat bronchial asthma cold & flu, the chills, lack of perspiration, headaches, nasal congestion, aching bones and joints, cough & wheezing, and edema.

WCN is also proud to announce the return of Ultimate Burn from Schwartz Labs. Excellent research has produced precise weight loss inducing, energy enhancing ingredients into Ultimate Burn.

This powerful thermogenic was designed to fight obesity by burning fat while sparing lean muscle. The powerful energizers and other themogenics compounds help a person workout harder, longer and with better results. Worldclassnutrition with 25 years in the nutritional supplement industry is also known and trusted for effective affordable nutrition supplements at great prices. They tightly control their overhead costs, buy in bulk and pass the savings along to their consumers.

The World Class site itself has over 6000 products, and thousands of pages full of content and information about nutrition, fitness, bodybuilding, health, and exercise.

Good Meals … Good Deals

I got an email from Kelly Sonora last week about nutritious foods and still sticking to a budget. She did a great job and I thought it was worth passing on. Here are the foods that she recommended. Eating nutritious meals does not mean breaking the budget.

Many people including bodybuilders do choose to supplement their nutrition, so when a supplement is required, visit this high quality online site. See what you think.

Eating healthy is a great idea in theory, but when sticking to your budget is as important as it is during this economic crisis, it’s often quicker and easier to pick up the cheapest foods at the store. These 50 foods, however, prove that nutrition doesn’t have to be as expensive as you think.

Fruits

Eating fresh fruits that are in season can actually save you money. These fruits, including apricots and raspberries, will give you the most nutrition bang for your buck.

Strawberries: When bought in season, strawberries can be bought in bulk or individually for a modest price. And just one half cup of raw strawberries contains 149% of your daily value for Vitamin C.
Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A once ingested. Buy fresh apricots and dry them yourself for better savings.
Blackberries: Raw blackberries are low in calories but have a significant amount of dietary fibers, plus 50% of your daily value of Vitamin C per cup.
Raspberries: Raw raspberries are another easy, healthy snack that isn’t too costly. They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
Cherries: Make sure you buy cherries in season, or they can get expensive. They’re known as a "super fruit" because of their very high beta carotene content, as well as their fiber, folate, iron, magnesium, Vitamin C and potassium content.
Cantaloupe: Cantaloupes not only go a long way in terms of recipes and snacking, they’re also low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index, which means that the carbohydrates are slow to convert to sugar. Pears also contain Vitamin C and Potassium.
Raisins: Raisins do contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
Watermelon: Buy a huge watermelon in season for a cost-effective summer snack that’s packed with vitamins. Watermelons contain Vitamin A, B6, and lots of Vitamin C.
Peaches: Buy fresh, not canned, peaches for the best nutritional value. Peaches contain beta-carotene, Vitamin C, Vitamin E and Vitamin A.
Figs: Buy fresh figs and dry them yourself to save on cost. Figs are fat, cholesterol, and sodium-free; have 20% of your daily value of fiber; and "have the highest overall mineral content of common fruits," according to California Figs.
Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
Cranberries: Cranberries are actually low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
Oranges: Get plenty of Vitamin C, as well as dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
Bananas: Bananas may have carbs and sugar, but they’ve also got lots of Vitamin C and potassium, plus Vitamin B6, dietary fiber and manganese, making them a nutrient-rich snack.

Vegetables

Like fruits, fresh veggies are often inexpensive and can be used for lots of different meals and snacks during the week. Eat these vegetables to get your iron, calcium, fiber and other nutrients.
Asparagus: Asparagus has more folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins. Plus, depending on the variety you choose, they’re quite inexpensive.
Crimini mushrooms: Crimini mushrooms have almost no calories but are packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, magnesium, iron, calcium, folate, protein and more.
Squash and Zucchini: Summer squash and zucchini are only about $1 - $2 a piece and contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
Black beans: Black beans are one of the healthiest varieties of beans, containing 24% of your daily value of dietary fiber, 14% of your daily value of protein, and no saturated fat per 1/2 cup.
Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein. They’re also an excellent source of iron and dietary fiber.
Carrots: Raw carrots bought individually are incredibly cheap and are a good source of dietary fiber. One cup of copped carrots also contains 428% of your daily value of Vitamin A.
Broccoli: One cup of raw broccoli flowerets only contains 20 calories but has 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
Kidney beans: Kidney beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
Pearl Barley: Add pearl barley to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
Leafy spinach: Leafy spinach is moderately priced by the bunch, and can be divided up for multiple salads, sandwiches and garnishes. It contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
Potatoes: Potatoes contain carbohydrates, calories and sugars, but they’re also a very versatile, cost-effective food that contains lots of nutrients like Vitamin C, Vitamin B6, potassium, manganese and dietary fiber.
Green bell pepper: Green bell peppers are cheaper than red bell peppers, but each one still contains 220% of your daily value of Vitamin C.
Cabbage: Cabbage contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and a healthy amount of dietary fiber, Vitamin b6, omega-3 fatty acids, folate, manganese and more.
Jalapeno pepper: A jalapeno pepper is very cheap, and because it’s so hot and spicy, only a very small portion is needed at a time, making it cost-effective. Jalapeno peppers also contain Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.

Nuts and Seeds

Nuts and seeds can be bought in bulk or buy the pound. Best of all, they’re packed with nutrients and vitamins, and you only need a small amount to get the benefits, making them last between trips to the grocery store.

Almonds: Try unsalted almonds for plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E and fiber. You only need a handful for an energy boost that will fill you up, too.
Flaxseed: Flaxseed is usually sold in pretty large bags, and you only need to add a tiny bit to cereal or any homemade breads and grains for the benefits. Flaxseed contains omega-3 fatty acids and lots of fiber.
Walnuts: Walnuts are another healthy nut that contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E. Add a few to a fruit salad, or eat them alone.
Sunflower seeds: Sunflower seeds contain lots of Vitamin E, more than almonds, peanut butter or even spinach.
Sesame seed kernels: A handful of sesame seed kernels contains a healthy amount of iron, calcium and protein, plus dietary fiber.
Brazil nuts: Brazil nuts are considered an excellent source of selenium and also contain protein, fiber and magnesium.

Grains

Picking the whole-grain version doesn’t necessarily mean you have to go over budget. These healthy foods are also cost effective.

Whole grain or multigrain bread: You don’t have to buy the fancy bread: just pick out a moderately priced (maybe the generic brand) whole grain or multigrain version to get heart-healthy bread that has plenty of dietary fiber.

Brown rice: Rice goes a long way, and it’s inexpensive. Plus, it’s full of fiber, B-complex vitamins, niacin and magnesium.
Whole-wheat spaghetti: Even the whole-wheat variety of spaghetti makes a cheap meal, and it’s packed with fiber.
Couscous: Like rice and pasta, couscous goes a long way when you cook it. It also contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber. Tortillas are usually sold in large packs, too.
Oatmeal: Depending on the kind of oatmeal you buy, you can usually find a pretty good deal. It’s also a good source of fiber.

Beverages

You can drink your way to good health, too, and these beverage options are also budget-friendly.

Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols, and may help prevent some types of cancer and heart disease. Buy your own green tea packets from the grocery store to save on cost.
Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein. Buy store brand or generic brand milk for a better deal.
Orange juice: Generic brand orange juice isn’t terribly expensive, and it contains Vitamin D and plenty of Vitamin C.

Miscellaneous

From sardines to yogurt, these healthy foods are also packed with nutrients.
Plain yogurt: Buy large containers of plain, non-fat yogurt instead of the individual snack-sized yogurts to save money and get the most nutritional version. One cup of plain yogurt contains 14g of protein and 49% of your daily value of calcium. Plus, it also contains probiotics which help your body absorb nutrients.
Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
Tuna: Tuna is a cold-water fish that contains much-needed omega-3 fatty acids and lots of protein. It’s also usually cheaper than salmon or mackerel.
Tomato soup: Make your own variety for an even more cost-effective soup. Tomato soup is a good source of Vitamin C, iron, Vitamin A and dietary fiber.
Sardines: Sardines are an excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.

Two Things Worth Mentioning To Bodybuilders

Recently I have been talking to some bodybuilders who have been talking up a line of new products from Bio-Engineered Supplements & Nutrition, Inc. (BSN)

BSN is a leading developer, marketer, provider and distributor of nutritional supplements designed for health, training, physique, and performance support.

Among other innovative products, BSN has assisted in developing many advances within the sports nutrition industry.

One of the biggest names in bodybuilding, Ronnie Coleman also endorses their products, and I can see why.

Supplementstogo.com handles the complete line of their products, but if they are not on your immediate list, click on the link below to browse the rest of the store. Chances are they will have what you are searching for: Supplementstogo 5,000+ products


Did you know that in addition to all of the great products that you can find on the site there is also a collection of outstanding videos. Check out all the instructional videos on a wide variety of topics which include andro, bodybuilding, dieting, fitness models, health, MMA, muscle building supplements, power lifting, vitamins, workouts, weightlifting, and much more.

Here is a convenient link to add to your favorite bookmarks:

http://www.youtube.com/user/supplementstogo

NEW Product Line Announced by World Class Nutrition

WorldClassNutrition.com in partnership with Supplements To Go, announced the availability of a new Product Line called STG Supplements. With over 25 years in the Supplement Industry, they are a name to be trusted for quality results as well as price.

World Class Nutrition is the first official online retailer of these products such as STG Whey Protein Powder, and has committed to have the best on line prices to be found anywhere on the Internet. Their customers have rated this Protein Supplement the #1 best selling and best tasting protein available.

STG Supplements got its Start in Cincinnati Ohio in the early 80's. One time gym owner and weightlifting enthusiast Joe Godar wanted to develop a line of supplements with the weight lifter, body builder, football player and serious athlete in mind.

Joe, who is now located in Cottonwood Arizona, when asked about the roll out of the new product line stated: “This is a dream that has become a reality, and I am almost at a loss for words whenever I stop to think about it”

STG Supplements have been painstakingly researched to develop the optimum nutritional product, to give sports athletes that competitive edge. STG Supplements stands behind every ingredient and every product they make. Each of their quality products will meet or exceed the labels description for potency.

Supplementstogo.com is an interactive website that allows the customer to expand much further than just buying supplements. STG also provides customized nutritional, supplemental & training advice that makes it more than just another online store. You can seek the advice of professionals that know how to get results.

Worldclassnutrition.com With 25 years in the nutritional supplement industry, they are known and trusted for effective affordable nutrition supplements at a great price. The WCN site has over 6000 products, and thousands of pages full of content and information about nutrition, fitness, bodybuilding, health, and exercise.

Year after year these two organizations have grown to be among the largest and most prestigious nutritional websites in the world. Both have also managed to accumulate several awards for customer service and internet excellence along the way.

The Number One Sport…Golf

Golf just may be the best sport to keep fit. That’s my story, and I’m sticking to it! You Golfers know what I am saying already.

And I know others of you may be thinking, "Are You Nuts? That is a Lazy persons sport, how could it possibly be the perfect sport?"

Well, allow me to persuade you and maybe you will believe. There are other sports, like football and basketball, which obviously require lots of energy, strength, and endurance. Golf, on the other hand, does not require as much of those.

I know Golfers use Carts to drive around in, or maybe even a caddy to carry the clubs, and may not really walk any farther than to the next tee, sipping on their favorite beverage and a snack, which does not sound like an extensive cardio session to maintain peak fitness levels…but on the other hand driving a cart or having a caddy, and even the snacks and beverages are choices the golfer makes.

OK maybe it is the norm, but no one forces us to make those choices. If I am motivated I can easily turn golf into something much more advantageous to my fitness goals. First off I can make a choice to carry my own clubs. Humping around my bag around the course cannot help but build strength and challenges my cardio and endurance abilities. If I at least walk the front nine, instead of automatically jumping into the cart, I am ahead of the game. I can even drag out the pull cart, if it is a longer course. Nine or eighteen holes add up quickly. In fact, if you walk the entire course for one round of golf, you will be walking as much as four miles. Or, the way I play, it may be closer to five?!.

An article in the Harvard Men's Health Watch, stated that if you walk 18 holes, three to five times a week, you'll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you'll burn more calories per round, and benefit even more."
Another point to consider as you age, is that golf can be especially helpful for the elderly and people with heart problems. A study published in a 2004 issue of Aging Clinical and Experimental Research was designed to determine how much time was spent at different exercise levels for male golfers, in relation to age, while walking a typical 18-hole golf course.
The researchers concluded that walking an 18-hole golf course is equal to moderate and high exercise intensity for the elderly, mainly low to moderate for middle-aged men, and low for younger men.

Another study, in the American Journal of Medicine, looked at the effects of regularly walking a golf course on various health and fitness indicators in middle-aged men. For this study, healthy male golfers aged 48 to 64 years who had been largely inactive during the 7 months leading up to the study were compared with age-matched, similarly sedentary controls. The study participants in the intervention group were encouraged to play golf two to three times a week over a 20-week period.

At the end of the study, it also concluded that, "Regular walking had many positive effects on the health and fitness of sedentary middle-aged men. Walking during a golf game is characterized by high adherence and low risk of injury and is therefore a good form of health enhancing physical activity."

Another good thing about golf: While it is a low impact sport, it (unlike swimming or other water exercise) requires lifting the clubs. This gives you the double bonus of being relatively easy on the joints while still working to build or preserve bone density (which is what helps keep our bones strong and more resistant to fractures). Golf doesn't require more extreme measures such as running, jumping, diving, tackling, etc. Thus, as long as you are using correct form and taking the proper precautions, you have a relatively low risk of sport-related injury.

So golf can be a perfect sport, and not just physically. When I play golf, I mainly compete against myself. Even when I am playing against other golfers, I am trying to beat my last score or the best score on that hole. Competing with myself helps motivate me to always do my best in everything I do. Also, with golf, I am outside, getting fresh air, and communing with nature. Golf courses are beautiful places, with rolling green spaces as far as the eyes can see and beautiful tree lines. It can be a very peaceful place.

And while many parts of golf can be peaceful, it can also be a very stimulating and social endeavor. There are always business decisions that get made, or issues resolved on the course. It not only provides a great opportunity for networking with your peers, it also could become a great family event. Moms, dads, siblings, grandparents and even the kids can all get in the game. What we have here is a low impact, weight training, endurance building, outdoor way to increase physical activity and family time all at the same time. Does it get any better than that? I think not!

And although golf can be very beneficial to your health, here are some tips to minimize risk of injuries:

- A very important tip: Stretch daily. Make sure to target the areas that are more golf specific, like the back, shoulders, and arms, and waist.

- Warm up for 10-15 minutes before teeing off.

-Consider taking lessons. When you use correct technique, you are defending yourself from injuries...and of course, learning how to play the game better, instead of working around all the bad habits.

-Make sure you pay attention to your body. If you feel yourself overdoing it, take a break. Switch golf with other activities that work different muscles.

The weather has been great recently and I have a coupon book full of bargains, so this is the perfect time to participate in a "perfect sport". I think I’ll go outside for a walk, in the sun. I’m grabbing the cleats, glove, golf bag, and heading on out to the course.

Later

A Burner of a Review

Here is a product a friend just told me worked for him. It's backed by over 10 years of research and helped him get maximum results. This ephedra free fat burner is one that really works. Since he dropped about 21 pounds, I have to believe him.

Here are the details from the website

Hydroxycut Hardcore by MuscleTech, 120 ct. Liquid Caps

Hydroxycut has been around for awhile and is still one of the most effective diet pills. Orginally designed for bodybuilders, now it has multiple formulas for bodybuilders, fitness, and weight loss needs.

Experienced bodybuilders depended on Hydroxycut Hardcore to shed fat and lean out. That's because they know Hydroxycut has been used by bodybuilders for years and gotten results. However, the team at Muscletech are always on the leading edge and keep delivering on what people need to lose weight.

Search for over 6000 more products at WorldClassNutrition.Com

Am I In Shape ... Or What?

Well, it’s fall again. Another year is rolling on, and football season always makes me want to go out and play a little touch football with my friends, and the family.

Unfortunately it arrives at the exact same time, that I realize that I have not been eating a proper diet or exercising enough on a regular basis. I ask myself how do I know if I am in shape or not.

For yself I found this Fitness and Exercise list at a company sponsored Health Fair, and have used it as a benchmark for myself ever since. Right now I would rate myself in the seventies. My doctor tells me I need more focus on 5,7 and 9. He keeps mentioning weight loss?!

The bottom line is that if I cannot get myself back up into the 80’s or higher, I am in for another sore Turkey Day.

Try these for yourself, you may be surprised.

You’re in Good Shape If:

1. Your pulse rate is 72 beats per minute or slower.
2. Your blood pressure is 140/90 or lower.
3. Your total cholesterol is 200 or lower.
4. Your HDL cholesterol is 60 or higher.
5. Your triglyceride level is 175 or lower.
6. You can walk a mile in 14 minutes or less.
7. You can bend over and touch the floor with your fingers easily.
8. You can do 25 sit-ups in a minute.
9. Your body fat is 16 to 25 percent if you are a man.
10. Your body fat is 23 to 30 percent if you are a woman.

UFC Diet and Fitness

I was watching UFC last night, and wondered about the kind of training those guys go through to get to their level of fitness. Where I would probably choose to go hiking, these guys would probably go rock climbing. I have been in helicopters, I don’t volunteer to jump off a cliff with nothing more than a parachute. I try to get in better shape, improve my cardio, and eat healthier, but I do not choose to climb into a ring or a cage, knowing that I will get hit, kicked, slammed or even choked, as a part of the process.

There are mixed martial arts centers, boxing gyms, dojos, kickboxing gyms and MMA classes popping up all over this country right now at an amazing rate. Everyone seems to be into it. If you work hard at it, you will develop the skill and you’ll discover it as a profound personal athletic achievement and a kind of spiritual connection between your mind and body. For most people, that is where you want to go, and that is where you will want to stay once you get there. Most people that venture past the class, past the heavy bag, past hitting mitts, and past the kicking pads quickly back up. The world of sparring and combat fighting is not a good place to go for about 90% of the population.

What I did do was go to The American Diabetes Association and American Dietetic Association and researched a partial Diet and Exercise Plan for a 190 lb. MMA Athlete.

Meal planning: 190 lb x 14 calories per lb of body weight = 2,660 calories OR 190 lb x 10 = 1900 calories BMR x .4 activity factor equals 2,660.

MEAL 1
2 STARCH
2 SLICES WHOLE WHEAT TOAST
2 MEAT
6 EGG WHITES HARD BOLIED
1 MILK
8 OZ. NONFAT SUGAR FREE YOGURT
1 FRUIT
½ GRAPEFRUIT
3 FAT
3 TSP MARGARINE

MEAL 2
5 STARCH True Mass (3 Scoops with water)
4 MEAT

MEAL 3
4 STARCH
2 CUPS PASTA SALAD (SHELLS)
3 MEAT
3 OZ. TUNA IN SPRING WATER (1 CAN)
1 MILK
1 OZ LOW FAT CHEESE SHREDDED
1 VEG
1 CUP GREEN & RED PEPPER & ONION
1 FRUIT
1 SMALL PEAR
FREE
FAT FREE ITALIAN DRESSING

MEAL 4
1 STARCH N.O. XPLODE (2 Scoops with water)

MEAL 5
4 STARCH
1 CUP BROWN RICE
4 MEAT
4 OZ. CHICKEN PESTO (Chicken Breast, skinless, thinly sliced)
2 VEG
1 CUP BROCCOLI

MEAL 6
2 STARCH Syntha 6 (2 scoops)
6 MEAT

Exercise Regimen
Day 1 500 Push Ups per day broken down into various sets and reps. Between sets Jump rope for 1 minute to burn fat and increase cardio
Day 2 1 Hour of Cardio Work (Treadmill) plus 30 minutes of stretching
Day 3 500 Pull Ups per day broken down into various sets, Grips and reps. Between sets Jump rope for 1 minute to burn fat and increase cardio
Day 4 1 Hour of Cardio Work (Treadmill) plus 30 minutes of stretching
Day 5 Rest
Day 6 1 Hour of walking Lunges

Day 7 Rest

Tunes to Move You

There have been many times when I dreaded spending 45 minutes to an hour on a treadmill just staring at a wall or watching a blip crawl around a screen. Then I discovered what so many others had already learned. Music is a powerful motivator. I tuned in to my favorite radio station, and all seemed right with the fitness routine. Right up until the song ended and the commercials started. Time to find a new workout motivator. I found one of the best fitness partners when I got an mp3/ipod music player.

During the Olympics I was reminded again how music can be used to get them pumped up for competition and for motivation during workouts. Every time I noticed Michael Phelps, he had his ipod to get him psyched up and focused. It must have helped some, look what happened in the swimming competitions.

Music is a natural performance aid and can change my mental state from a mediocre workout level to inspiring me to perform at a peak level. Also when I am tense, another style of music can calm me, and mellow my mood.

Nothing can get you in the fitness mood like music. When listening to music during training, I get totally absorbed in it. I shift my focus from the minor aches and pains I may have from working out and just get into the rhythm of the beat. The result is I work harder and your body appreciates it and rewards me with the results I want.

When I was in the military, we used marching and running cadences to accomplish this. Ever hear “I don’t know, but it’s been said…Air Force Wings are made of lead” or “Ain’t no sense in lookin down, …Ain’t no discharge on the ground.” well never mind, that’s a topic for different blog.

Personally I have found that ZZ Top albums like Afterburner, or Eliminator, are a perfect pace for my workout. I have the tunes loaded on my ipod, and after about 5 minutes of warm up, I’m ready to hit it hard.

So if you’re in the mood, make yourself a playlist, and get into it. If you don’t feel like researching your own tunes, go online. There are sites that sell workouts in mp3 or ipod format. Search on combinations of: fitness mp3/ipod or cardio mp3/ipod.

Enjoy!

Eat a Healthy Breakfast

Quinoa Grain high protein

If you’re looking for a healthy breakfast alternative, quinoa (KEEN-WAH) may be just what you’re looking for. Although it has been used in South America for over 5,000 years, it is little known here in the North. The Inca's used to call it "The Mother Grain".

It’s unfortunate so few people know about it, because it’s one of the most complete protein sources other than milk, which is great for anyone looking to maintain their fitness.

Combine 1/3 cup quinoa with 1 cup water, boil 10-12 minutes, add some berries, cinnamon or honey and enjoy.

You Don’t Always Need a Gym to Exercise

When I worked in high rise office buildings, I used to take the stairwells instead of riding the elevator. Other people walk laps around the soccer field instead of sitting in the car during practice. Walk to, or maybe even instead of lunch.

A recent study conducted at the Cooper Institute for Aerobics Research in Dallas, concluded that some small changes add up to major health benefits. The results suggest that what you do every day can be just as good as going to the health club or gym. Most of us don't realize how little physical activity we really get and the importance of using every chance we get to be active.

Research suggests that we burn an estimated 800 fewer calories, which equates to about a double whopper with cheese and a large fry, per day than did previous generations, largely because technology has engineered physical activity out of our lives. For example, one 49-year-old aerospace engineer was able to drop 10 pounds and lower his cholesterol from 210 to 195 simply by taking a few extra steps at the office whenever he needed to use the restroom or get a bite to eat.

Here are a few ways to add extra movement to your day.

Park farther away in the parking lot or garage. It might also save a couple of dings in the car door.

Instead of just watching practice, walk the sidelines, or around the field or track, if there is one.

Never take an elevator fewer than three flights, take the stairs. My rule is up three, down four.

Turn your coffee break into a walk break. Walk to another floors vending machine, cafeteria or coffee shop to get your snack.

Set an "activity" timer or program your computer to remind you to take periodic walking and/or stretching breaks.

During TV commercials, get up, stretch, walk or get down and do some sit ups, or push ups.

Take your dog for a walk every day. If you don't have a dog, borrow one, or just walk your imaginary best friend.

Don't automatically drive. If you have multiple errands in a shopping center, walk there, instead of driving to each store and parking again. (Wear decent walking shoes or keep a good pair in your car.)

Install a chin-up bar in a convenient doorway, use it often to chin-up, pull-up, or simply hang.

Keep Your Heart Healthy With Regular Exercise

After chasing my dog around the neighborhood, it reminded me about exercise as being an important part of my life. We all need to keep in mind that an inactive lifestyle is one of the top risk factors for heart disease. Luckily, we can do something about it. I can attest that regular exercise, especially aerobic exercise, makes a difference in my quality of life.

Here is what a regular exercise program can do:

Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
Improve your heart failure symptoms.
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance.
Lower blood pressure.
Improve muscle tone and strength.
Improve balance and joint flexibility.
Strengthen bones.
Help reduce body fat and help you reach a healthy weight.
Help reduce stress, tension, anxiety and depression.
Boost self-image and self-esteem.
Improve sleep.
Make you feel more relaxed and rested.
Make you look fit and feel healthy.

How Do I Get Started?

Before starting an exercise program, talk to your doctor about:
Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.

Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
Safe exercises. Get the doctor's approval before you lift weights, use a weight machine, jog, or swim.

What Exercises are Best?

Stretching: slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.

Cardiovascular or aerobic: steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
Strengthening: repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended, so don’t just start in pumping iron.

What Are Aerobic Exercises?

Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing and low-impact aerobics or water aerobics.

How Often Should I Exercise?

When I was in rehab for bypass surgery, I exercised for 45 minutes to an hour, six days a week, for about two months. In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.

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Warming Up. The How and When

I read an article last week by Jeffrey Heit, a Health and Fitness Expert who writes for health central. He wrote about when and how to warm up. He had some very good advice, which tracked with what I have learned over the years. I wanted to share these reminders to help you like they did me.

Whether you are just thinking about starting a fitness program, or a competitive body builder, this is good advice.

I’m sure we all have learned at some point in time to warm up before doing a physical activity. The stretching part got added in over the years, but stretching your muscles too hard before a workout is something to be careful of. Your muscles are tightest and least able to stretch when they are "cold" and haven't had any activity. Contrast that to what happens to your muscles with just a little bit of increased blood flow, and the muscles become warmer and are more apt to stretch appropriately.

To warm up properly and avoid muscle pulls, tears and other injuries that could side line you for the next few months, start out with a little aerobics first. If you're going to workout at the gym, get on a stationary bike or treadmill. Push just enough to break a sweat and have trouble carrying on a conversation if you try to talk. You only need about 5 minutes or so. That's enough to get the blood flowing to your muscles and get your mindset into the workout.

Then, start gently stretching your muscles, especially those that you plan on working that day. The best type of stretch is one where you feel some tightness or resistance to going further. STOP before you feel pain- your body is trying to tell you something there. Listen to it! Also, DON’T bounce at the peak of the stretch- that will cause a reflex contraction of the muscle which can lead to strains and potential tears.

If you're going to lift weights, the aerobic warm up and stretch is a great way to start, but I would also add another idea. Before doing each weight training exercise, go through the exercise with about half the weight you will use doing the real set. This will use the same muscles you'll be working in the same way you'll use them. If you're scheduled for bench press, do several reps of bench press at half the weight you plan to use, or get on the floor and do 10-20 push-ups. You'll perform better and decrease your risk of injury.

If you don't have access to a stationary bicycle or treadmill, some brisk walking or jogging can be useful. Finally don't forget to cool down after workouts either. Here stretching for about 5 minutes or so is maybe a better idea.

By doing this, you'll get the blood back into your central circulation and out of your muscles at the end of the workout.