This fitness blog includes helpful fitness, training, and nutirition tips to help you reach your desired goals. No matter what path you choose - I can help you get there!
It is my intention to create a direct link between exercise and enjoyment!
As you know from reading this website, I emphasize focusing on accomplishing our goals, as effectively and efficiently as possible, while enjoying the process.
Therefore, we do not want to impede our daily progress toward accomplishing our goals and realizing our dreams. With this said, I strongly recommend that you read the following article by Brady Holmer.
The reality is, stress can potentially be a good
thing; it can be a motivator and a survival mechanism, until the stress level
causes hormones, enzymes, and neurotransmitters to breakdown. Then stress
becomes a health problem, quite often leading to high blood pressure,
cardiovascular disease, diabetes, obesity, depression, cardiac arrest,
insomnia, and even death, in some situations. Chronic stress increases the rate at which telomeres
(the repeat DNA sub units at the end of chromosomes) are shortened. Telomere
length has been associated with chronic stress exposure and depression.
With the above information in mind…
When you are feeling the negative impact of stress remember this:
Exercise and music, fueled by a positive mindset are
the motivational ingredients to counter the negative effects of stress!
The following link will provide you with useful information as it pertains to a very important topic, which is: allowing our muscles to adequately recover and grow from our workouts. This is a very important topic because we need our muscles to fully recovery and grow to reach our exercise and wellness goals. As you know from reading this website, I want to direct my readers in a goal directed fashion.
This is a very insightful article by Nate Martins.
Did you know that the use of weight lifting belts for healthy adults, engaging in moderately intense exercise programs is not recommended; this is because weight belts have the potential to increase an individual's heart rate and systolic blood pressure.
Additionally, weight belts often give people a false sense of security, and the misconception they can lift more weight, and this can result in over working muscles and injury...which decreases motivation, hindering goal attainment. In essence, the utilization of weight belts is quite often counterproductive to the task-at-hand.
The alternative to weight belts is about utilizing appropriate exercise technique and especially proper activation of your core muscles, which are essentially your body's natural weight lifting belt!
The simple answer is, pattern
overload is consistently repeating the same pattern of motion, for example
baseball pitching or cycling. With time, such repetitive activities place
excessive stress on the body. Gym members who train with the same routines
repetitively are engaging in pattern overload.
Also, pattern overload is not always related to exercise, as
there are many occupations that involve repetitive patterns of motion, throughout
an eight- hour work day. Individuals who engage in lifting and loading of heavy
boxes/packages, or even sitting for long periods of time are especially susceptible
to the stressful effect of pattern overload.
Very often we cannot avoid pattern overload…so what can we
do to limit the it’s negative impact, as much as possible?
The answer is flexibility
training! It is an essential component to all fitness training programs as
well as improving the daily functioning of our bodies.
Pattern overload leads to dysfunctions in connective tissue,
thus facilitating an injury cycle, which includes inflammation; this can cause micro
muscle spasms, decreasing normal elasticity of muscle tissue, resulting in
limited functioning and varying degrees of pain.
Flexibility training will:
1)Correct muscle imbalances
2)Relieve joint stress
3)Maintain normal functional length of all muscles
1) Using a mixing bowl, toss 8 cups chopped broccoli,
2 tablespoons olive oil, 1 teaspoon sea salt and a pinch of freshly ground
pepper. Low-broil until charred, approximately 6 minutes, on a baking sheet.
2) Whisk together: ¼ cup each chopped cilantro and low-fat
plain yogurt, 1 tablespoon each olive oil, lemon juice and a pinch each of sea
salt and pepper.
3) Top the broccoli with the dressing and ¼ cup each roasted
chickpeas and golden raisins.
Roasted Potatoes with Parsley
1) Toss 1 ½ pounds potatoes (cut into 1-inch cubed pieces)
with 2 tablespoons olive oil, 1 teaspoon each sea salt and ground coriander, in
addition to a pinch of freshly ground pepper. Roast on a baking sheet at 450
degrees until browned and fork tender, approx. 35 minutes.
2) Combine ½ cup chopped parsley, 2 tablespoons white wine
vinegar, 3 sliced scallions, 2 tablespoons olive oil, and a pinch of salt and
pepper to taste; spoon over the potatoes.
Smoked Salmon on Crispy Crushed Potatoes with Dill
This recipe provides 4 servings
1) 4 ounces smoked salmon
2) 3 tablespoons olive oil
3) ½ cup light sour cream
4) 1-pound fingerling potatoes
5) 1 tablespoon chopped fresh dill
6) a pinch of sea salt
7) a pinch of pepper
1 Boil the potatoes in a large saucepan of lightly
salted water, until just tender, approx. 10 minutes. Press each potato to flatten,
2 Cook the potatoes in the olive oil in a large
skillet over medium-high heat, until browned and crisp, approx. 4 minutes per
side. Season with a pinch of sea salt and pepper. Top with the smoked salmon,
sour cream, and dill.
1) Preheat oven to 350 degrees F. Place a pan of water
on bottom rack.
2) Heat olive oil in a large skillet over medium-high
heat. Add onion; sauté approx. 4 minutes. Add mushrooms; sauté approx. 3 mins.
Add Worcestershire sauce, thyme, garlic, ½ teaspoon sea salt, and ½ teaspoon
pepper; sauté 1 minute.
3) Gently combine turkey, eggs, panko, mushroom
mixture, remaining ½ teaspoon salt, and remaining ½ teaspoon pepper in a large
bowl. Add meat mixture to an 8 ½ by 4 ½ inch loaf pan lined with foil (for
easier cleanup). Lightly press meat mixture evenly into loaf pan. Bake at 350
degrees F. on middle rack until loaf in center is 155 degrees F., approx. 50
minutes cooking time.
4) Combine ketchup, sugar, and vinegar in a small
bowl; brush over top of loaf. Increase
heat to lo broil. Broil for 5- 7 minutes, or until glaze bubbles. Remove from oven;
cool 10 to 15 minutes. Lift or remove turkey loaf from pan. Cut into 6 slices.
This recipe provides 28 grams of protein per serving!
I strongly believe in the power of knowledge because it creates clarity, and a subsequent sense of self awareness.
Knowledge fuels motivation!
With this being said...I say, "Trust me!," when I tell you that the book "The Power of Habit: Why We Do What We Do In Live and Business," by Charles Duhigg is a PERFECT companion to my recently released book, which gives insight into the essential ingredients of motivation.
My book is about creating positive, goal directed habits, Charles Duhigg wrote a book that does an outstanding job illuminating the power of habits and the impact they have on daily life.
These two books compliment one another; both create awareness about 2 very important, related topics. Trust me!
Here is a link to this highly recognized and successful book: