Saturday, March 20, 2010

Healthy Recipes: Breakfast

Few breakfast options that will provide the best calorie, protein, and vitamin sources to energize your morning.

Breakfast 1 (For the person at home)
  • 2 eggs fried in extra virgin olive oil
  • 2 slices of whole grain toast with jam
  • 8 ounce glass of milk (preferably 1%)
  • 1 cup of slice fruit

Breakfast 2 (For the person on the go)

  • 2 hard boil eggs
  • 2 slices of whole grain toast with jam
  • 1 carton of milk
  • 1 ounce box of raisins

Breakfast 3 (For the person that wants something simple)

  • 1 cup of whole grain cereal
  • 1 cup of milk
  • 1 slice of whole grain toast with 2 teaspoons of peanut butter
  • 8 ounce glass of orange juice

Thursday, March 18, 2010

On my way to a totally fit and healthy body

So for the past month I actually took the time to sit and write out workout plan focused on full body strengthen & conditioning. It includes a combination of critical ab, leg, upper body, and intense cardio exercises. This is no way in comparison to the Spartan 300 workout, but the results gained from this will have you feeling like a Spartan once completed.

Workout Plan One:

Begin with a lite 2min Jog on the treadmill
Stretch (Lower & Upper Body)

Upper Body
Bench Press 5sets:3reps 195lbs
Shoulder Press 5sets:10reps 140lbs
Upright Row 5sets:7reps Curl Bar w/ two 25lbs
Chin Ups 3sets:8reps
Hammer Curls 2sets:8reps 40lbs

Lower Body
Dead Lift 5sets:7reps 135lbs
Leg Lunges 3sets:8reps
Squat Press 5sets:3reps 10% less than max

Plank 2mins
Leg Raises 3sets:10reps
Knee Raises 3sets:20reps
Swiss Ball 2sets:20reps

Cardio (Choose 3 out of the 5)
Jump Rope 10minutes
Elastic Rope Punches 5set:20reps
Jumpn Jacks 200reps
Box Jumps 50reps
Body Weight Squats 50reps

Workout is approximately 1.5-2hrs. Should be done twice a week with a days rest in between. Begin to increase weight every three weeks by 10lbs. This is a ten week plan that guarantees maximization of strength. Also remember to get a good amount of calories and nutrients in your body when strength training because it will require alot for the body to keep up with the training.

Project Fit: Week Three

150 Calf Raises
AB Plank (30 sec per day)
200 Sit ups (40 per day)
400 Push ups (40 per day)
100 Body Weight Squats (50 per day)

Tuesday, March 16, 2010

Staying Motivated.

How to stay motivated and get the most out of your workout. First, workout with a partner who is equally motivated as you. The drive and determination between the two of you should allow you to hold each other as support and accountability. Second, set goals that you want to reach and establish dates by which you intend to have these goals met. Third, establish a workout plan that will produce structure during time allocated to exercising. The worst kind of workout is one that does not consist of a plan of what machines, cardio, weights, etc. to use when in the gym or even at home.
MSN Fitness experts suggest a few workout strategies that are beneficial to maintaining motivation: Do not over train, set mini goals, establish incentives for yourself, train like you plan to run a marathon, mix it up and have Fun, participate in group fitness, jam out with music, and change scenery.

To better achieve results, clear the mind and focus on the fitness goals that you have created for yourself while incorporating healthy eating habits. These few things will keep you focused mentally & physically preparing for sustainability that ultimately will enable you to get the most gains out of workouts.
Remember, if you know your reason for working out, then you can never fail.

Wednesday, March 10, 2010

Water vs. Sport Drinks

To keep and maintain total fitness the consumption of healthy drinks and foods must be acquired. One of the biggest myths in exercise is that water is the most reliable source that will revitalize your body during workout routines no matter the intensity. Water is a great source that keeps your body hydrated to certain extends. It meets the body's fluid quota; the problem with water is that it does not have the proper nutrients such as vitamins, sodium, etc. You want to use water during low intensity exercises that require 30 minutes or less in time such as yard work, walking, short runs, quick cardio sessions and low impact sports (tennis and swimming).

When taking on workout exercises that are at a level between medium to high sport drinks are needed to recharge the body's desire for carbohydrates, proteins, sodium, and electrolytes. Yes, sodium is not always a bad thing! Medium to high level workout exercises consist of exercises that require 60 minute or more. During these workouts the loss of sodium during sweating is high and water does not have any sodium to replenish the amount. Dietitian's have completed research that show the idea sport drinks athletes and everyday individuals who workout can make fitness gains from are Gatorade and PowerAde. In addition, supplemental drinks that can be easily purchased from vitamin and nutrition shops provide the perfect mix of nutrients that are best for the body during times of exercise.

My opinion, sport drinks are the best source to rely on when it comes to working out no matter the level of intensity the workout routine may be. Ultimately, sport drinks taste better, rejuvenate, and have the right nutrients that satisfy the body's needs.

Project Fit: Week Two

150 Calf Raises (30 per day)
200 Sit ups (40 per day)
200 Jumpn' Jacks (40 per day)
100 Push ups (20 per day)

Project Fit: Week One

100 Push ups (20 per day)
200 Sit ups (40 per day)
75 Body Weight squats (15 per day)

Project Fit: College Fitness Challenge

While in college we all have goals some short some big: graduate magna cum-laude, internships, nice paying job, etc. Have you ever thought of incorporating 'being fit' within that list, probably not as much. Project Fit is geared to motivate and encourage you throughout your college journey to challenge yourself to stay in shape and fit so that after college you will want to continue what was started. Project Fit is simply a small project with hopes of eventually enlarging to a greater scale. What is being Fit? Some say it's looking like a super model or having big muscles. By definition 'being fit' is a mixture of cardio endurance, muscular endurance and strength, flexibility, and body composition. This is real total body fitness. Its pretty basic, time is allocated over a course of workout routines during a ten week time period. Finishing this ten week process of weekly workout routines you will feel confident, energized, sexy, strong, and healthy. This is not a contract; this is a motivational tool to help improve you physically and mentally while achieving the goal of 'being fit'. Everyone wants to be fit so why not be apart of the whole and get fit together. Not only is working out a key factor to 'being fit', living a healthy lifestyle is another important factor in the equation. Healthy meals and protein shakes are key factors to succeeding in this endeavor.

Join the challenge to stay fit!