I am excited to announce that I am launching my new business beginning January of 2012! Just in time to follow through on your new year resolution to get fit! I am excited to announce Cre8tion Fitness! As a Certified Fitness Trainer I will be able to guide and direct you to a more healthy, fit, and better looking you with the proven techniques that I have honed over years of use and teaching. I will be launching the new website for Cre8tion Fitness soon. If you would like to pre-register for a free fitness consultation and reserve your spot for January 2012, go to the Health and Fitness section of this website and fill out the contact info. Looking forward to seeing you in 2012!
For a change to the same mundane workout routine day-in and day-out, try Reverse Training to help produce an ergogenic effect for your muscles. All you do is start with a refining movement instead of a multi-joint compound movement on your next workout. For example, say you're starting with chest…instead of heading right over to the bench press to grind out a series of heavy sets, begin with a light superset (4 sets each) of cable fly's and BOSU (half-ball) push-ups. When you perform this type of superset cold, you’re going to feel a lactic acid burn almost immediately. This is a pre-exhaustion technique and it’s guaranteed to kick up the intensity for the remainder of your workout. Sure you may not be as strong for subsequent compound movements, but the name of the game is muscle tissue stimulation and hypertrophy. Reverse Training will absolutely trigger that.
This is one of those great antioxidants that play a critical role in energy production within every cell of your body. Benefits include heart health, immune support, lowering LDL cholesterol, reducing hypertension, and protection against free-radical damage. Be sure to look for the newer bioactive version of CoQ10 called ubiquinol. (The regular one is called ubiquinone.) Studies are showing that the ubiquinol version is up to 8 times more powerful and effective than conventional CoQ10.
I always take a liquid gel-capsule of CoQ10 because I feel the absorption is better in the liquid form rather than the dry form I take 50 mg's a day, but have taken up to 100 mg's a day. It's not cheap, so you may want to opt for the lower milligram gel capsule as I do. More is not always better!
1. Eat frequently to keep your metabolism active.
I eat up to 6 small meals a day rather than 3 big ones. A meal can be as simple as a nonfat Greek yogurt or some fruit with a protein shake.
2. Balance each meal to get lean.
If your goal is to get leaner, begin every meal/snack with protein as the cornerstone, then surround it with quality carbohydrates and a little healthy fat. An example of that would be a grilled chicken breast (about 27 grams of protein), some steamed veggies or rice (about 65 grams of carbs), and a little olive oil drizzled on the veggies (about 5 to 10 grams of fat).
(Click here to read more.)
Don’t skip breakfast…don’t ever skip breakfast, especially if you want to achieve your best body ever! Let’s think about this for a second. By the time you wake from a beauty rest, you’ve not eaten for at least 8 hours. If you’re looking to build muscle, especially if you’re hitting it hard in the gym and want to keep your muscles primed to grow, it’s super important to break the fasting cycle as soon as you wake-up. By eating a solid breakfast that contains a balance of carbs and protein, you will shift your body from a catabolic state (where your body is beginning to break down muscle), to an anabolic state (where your body is repairing and building muscle). This first meal will ultimately set the tone for your day. Here are three breakfast ideas: 1. Eggs with toast, 2. Toast with whole fruit preserves, ground flax seeds, and a simple whey protein shake, and 3. my infamous scrambled oatmeal; 1 cup oatmeal, 2 eggs, 1/2 cup skim milk, mix together in bowl, microwave for 2 minutes, add splenda or stevia to sweeten along with cinammon and your choice of berries. Yum! Yum!
Everyone wants to be healthy or improve their health, but making the change to live a healthy lifestyle can be intimidating. It might seem labor-intensive, expensive or simply not doable. But making little changes and adjustments can lead to good health and add up to a healthful lifestyle. Eating well, exercising and avoiding unhealthy habits are ways to maintain a healthy lifestyle. Other ways to stay healthy include avoiding stressful situations, being surrounded by supportive friends and family, and keeping your brain challenged. A healthy lifestyle can add 14 years to your life, according to researchers at the University of Cambridge in England.
My experience with lifestyle changes is that you have to incrementally but consistently take one step at a time towards your goal, whether it is finances, spiritual, health and fitness, or any other life categories. Trying to bite off too much at a time will usually overwhelm, frustrate, and eventually terminate your journey towards what you are trying to achieve, I also caution that these changes are more of a marathon than a sprint, so the changes are more gradual than instantaneous. So my simple advice is to ease into the change you want to occur incrementally and consistently and your chances for success in this area are much greater, in this case we will be discussing a healthy lifestyle and in particular healthy eating. (Click to read more)