Lack of sleep is known to hurt the body in many ways, increasing the risk of high blood pressure, diabetes, weight gain, and heart disease. Your body needs at least 7 hours of sleep each night.
Are you having trouble falling asleep? Get your body ready for bed by going to sleep at the same time every night. Establish a bed-time ritual, like reading, stretching, or listening to music 15 minutes prior—it will slow your mind down and get it ready for slumber.
Thursday, January 22, 2009
Some good stretching routines
Give these stretching exercises a go before starting your workout. You'll warm your muscles up as well as work them out prior to hitting the weights or cardio.
Perform five to 10 repetitions of each exercise for a total of 10 minutes.
Hip Crossover
Lie on your back on the floor with your arms out at your sides, knees bent, and feet flat on the floor. Twist right until your legs reach the floor, then twist left.Perform five to 10 repetitions of each exercise for a total of 10 minutes.
Hip Crossover
Forward Lunge/Forearm-to-Instep
Stand with your arms at your sides and lunge forward with your left leg. Place your right hand on the floor and touch your left elbow to your left instep while keeping your back knee off the ground. Then move your left hand outside your left foot, place it on the floor, and push your hips straight up, pulling your front toe toward your shin. Then step forward with your right foot into the next lunge.Backward Lunge With a Twist
Stand with your arms hanging at your sides and lunge backward with your right leg. Arch your back slightly while you twist your torso to your left and reach up toward the ceiling with your right hand. Push yourself back to the starting position and repeat. Finish all of your repetitions on that side before switching to the other.Lateral Lunge
Stand with your feet shoulder-width apart and your hands clasped in front of your chest. Keeping your toes pointed forward, step to your right. Then squat down on your right leg, keeping your left leg straight. Pause for 2 seconds, then return to the starting position and repeat. Finish all of your repetitions on that side before switching to the other leg.Drop Lunge
Stand with your feet shoulder-width apart and your arms hanging down at your sides. Turn your hips to the left and cross over to the back with your left foot until it's about 2 feet to the outside of your right foot, your left toes pointing toward your right heel. Rotate your hips so they're facing forward again, then lower your body into a squat. Push off your right leg to stand back up to the starting position. Repeat, moving to your right side this time. Tuesday, January 20, 2009
Supplements! Supplements! Supplements!
I know, I know. I've once again been lax in posting on here. So here's an update or two.
Ok so Heather & I are really taking this whole body transformation thing seriously. So we decided that we need to start a supplement routine. She talked to her trainer about what she needed; I had already done my research so I knew what I was going to need. So Sunday afternoon we head down the road to Supplement Warehouse over in the Amsterdam Walk area off of Monroe Dr.
Now I know from past experiences and conversations with other people who are on the supplement train that this place has the best prices in town. We go in with our basic list and pick up the following.
Now here's how our supplement routine works.
Let me tell you so far even after a day and a half of this routine I can tell a huge difference just in how I feel. Maybe it's psychosematic but I'll take what I can get. Just the Pre-Workout & Post-Workout routine alone has worked wonders for me. You can definitely feel the "pump" on weight days and the recovery time is a lot shorter already. Gotta love building lean muscle mass the right way!
Now the only thing I have left to pick up and add to my routine is a good Thermogenic Fat Burner.
Ok so Heather & I are really taking this whole body transformation thing seriously. So we decided that we need to start a supplement routine. She talked to her trainer about what she needed; I had already done my research so I knew what I was going to need. So Sunday afternoon we head down the road to Supplement Warehouse over in the Amsterdam Walk area off of Monroe Dr.
Now I know from past experiences and conversations with other people who are on the supplement train that this place has the best prices in town. We go in with our basic list and pick up the following.
- 4EverFit FRUIT BLAST the WHEY in Strawberry-Kiwi flavor. This stuff is LEAN! 115 calories, 23 grams of protein, 1 carb and no sugars. Plus it's on sale! $12.99 for 1.8 lbs.
- Met-Rx Omega 3-6-9. Gotta have your Omega acids in your diet!
- Twinlab Amino Fuel Anabolic Liquid
- VPX NO-SHOTGUN
- VPX NO-SytheSize
Now here's how our supplement routine works.
- Morning - Daily Multi-Vitamin, 2 Tbsp Amino Fuel, 1 Protein shake and Omega 3-6-9
- Afternoon - Omega 3-6-9
- PreWorkout - NO-SHOTGUN
- PostWorkout - NO-SyntheSize and protein shake
- Night - Daily Multi-Vitamin, 2 Tbsp Amino Fuel and Omega 3-6-9
Let me tell you so far even after a day and a half of this routine I can tell a huge difference just in how I feel. Maybe it's psychosematic but I'll take what I can get. Just the Pre-Workout & Post-Workout routine alone has worked wonders for me. You can definitely feel the "pump" on weight days and the recovery time is a lot shorter already. Gotta love building lean muscle mass the right way!
Now the only thing I have left to pick up and add to my routine is a good Thermogenic Fat Burner.
Wednesday, January 14, 2009
Recipe of the Week
My inaugural recipe of the week is Sweet & Spicy Pork Tenderloin
Ingredients
1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp kosher salt
1/4 tsp ground back pepper
1/4 tsp ground allspice
1/8 tsp garlic powder
1 pork tenderlon (1 1/4 lbs trimmed of visible fat)
1 tsp extra virgin olive oil
2 tbsp honey
1 tbsp minced garlic
1 1/2 tsp hot sauce
Cooking Directions
Preheat oven to 350 degrees. Lightly mist a roasting pan or oven proof skillet with olive oil.
Mix the cumin, cinnamon, salt, pepper, allspice and garlic powder together in a small bowl. Rub the pork with the olive oil then rub with the spice mixture until evenly coated. Cover loosely with plastic wrap and refrigerate for 15 mins.
Whisk the honey, garlic and hot sauce together in a small bowl and set aside.
Set a large nonstick skillet over medium-high heat until the skillet is hot enough for a spritz of water to sizzle. Remove from heat and lightly mist with olive oil. Place pork in the pan and cook for 1 minute per side, or until browned on all sides. Once browned transfer to prepared pan or skillet. Evenly coat the pork with the reserved honey mixture.
Roast the pork for 16 - 18 mins, or until the internal temp reaches 160 degrees and the juices run clear. Remove from the oven and cover loosely with foil. Let stand for 10 minutes.
Cut into thin slices on a bias. Serve immediately.
Makes 4 servings
Dietary Information per serving
221 calories, 30g of protein, 10g of carbohydrates, 6g of fat (2 grams saturated), 92 mg cholesterol, less than 1g fiber, 375 mg sodium.
Ingredients
1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp kosher salt
1/4 tsp ground back pepper
1/4 tsp ground allspice
1/8 tsp garlic powder
1 pork tenderlon (1 1/4 lbs trimmed of visible fat)
1 tsp extra virgin olive oil
2 tbsp honey
1 tbsp minced garlic
1 1/2 tsp hot sauce
Cooking Directions
Preheat oven to 350 degrees. Lightly mist a roasting pan or oven proof skillet with olive oil.
Mix the cumin, cinnamon, salt, pepper, allspice and garlic powder together in a small bowl. Rub the pork with the olive oil then rub with the spice mixture until evenly coated. Cover loosely with plastic wrap and refrigerate for 15 mins.
Whisk the honey, garlic and hot sauce together in a small bowl and set aside.
Set a large nonstick skillet over medium-high heat until the skillet is hot enough for a spritz of water to sizzle. Remove from heat and lightly mist with olive oil. Place pork in the pan and cook for 1 minute per side, or until browned on all sides. Once browned transfer to prepared pan or skillet. Evenly coat the pork with the reserved honey mixture.
Roast the pork for 16 - 18 mins, or until the internal temp reaches 160 degrees and the juices run clear. Remove from the oven and cover loosely with foil. Let stand for 10 minutes.
Cut into thin slices on a bias. Serve immediately.
Makes 4 servings
Dietary Information per serving
221 calories, 30g of protein, 10g of carbohydrates, 6g of fat (2 grams saturated), 92 mg cholesterol, less than 1g fiber, 375 mg sodium.
Monday, January 12, 2009
Announcement! New Feature...
I have decided that each week I'm going to spotlight a favorite healthy recipe that Heather and I love. Most of the things we've tried have been outstanding, both in taste and health wise. Entrees like White Bean stew and Sweet & Spicy Pork Tenderloin or even one of the many healthy smoothie recipes.
I won't only give you the recipe but also the caloric, fat, protein and other information per serving as well.
So look to my first recipe post sometime this week.
I won't only give you the recipe but also the caloric, fat, protein and other information per serving as well.
So look to my first recipe post sometime this week.
Sunday, January 11, 2009
My current workout plan
So I've been a little lax in updating my blog so I've decided to post my current workout plan.
I'm hitting weights 3 days a week right now. Sundays, Tuesdays and Thursdays. Sunday is Legs day. Tuesday is Back, Biceps and Abs. Thursday is Chest, Shoulders and Triceps. I start with 15 to 30 minutes of cardio to warm up then I hit the weights. Once my workout is done I do 15 to 30 mins more of cardio.
On my off days it's cardio, cardio, cardio for at least 45 minutes.
My "diet" consists of just eating healthy food, mostly protein, and limiting my self to one soft drink per week. Most mornings I start off with a fruit and yogurt smoothie and protein bar. For a snack it's an apple with peanut butter. Lunch is either a large salad or lean meat on whole wheat bread with a light dusting of fat free mayo. My afternoon snack is usually carrots or more fruit like an orange. For dinner it's something we prepare out of one of our healthy living cookbooks, like one of the cookbooks from The Biggest Loser.
So far in the 8 days since I've started this I've lost 12 lbs and I haven't felt this good in years. My energy levels are up and I actually look forward to hitting the gym!
I'm hitting weights 3 days a week right now. Sundays, Tuesdays and Thursdays. Sunday is Legs day. Tuesday is Back, Biceps and Abs. Thursday is Chest, Shoulders and Triceps. I start with 15 to 30 minutes of cardio to warm up then I hit the weights. Once my workout is done I do 15 to 30 mins more of cardio.
On my off days it's cardio, cardio, cardio for at least 45 minutes.
My "diet" consists of just eating healthy food, mostly protein, and limiting my self to one soft drink per week. Most mornings I start off with a fruit and yogurt smoothie and protein bar. For a snack it's an apple with peanut butter. Lunch is either a large salad or lean meat on whole wheat bread with a light dusting of fat free mayo. My afternoon snack is usually carrots or more fruit like an orange. For dinner it's something we prepare out of one of our healthy living cookbooks, like one of the cookbooks from The Biggest Loser.
So far in the 8 days since I've started this I've lost 12 lbs and I haven't felt this good in years. My energy levels are up and I actually look forward to hitting the gym!
Saturday, January 3, 2009
Why I am starting this blog
I’ve decided to chronicle my journey back to a fit lifestyle and keep track of my progress, both good and bad, and maybe help a few people along the way.
I’m a 40 year old guy who wants his 20-something body back. I want to shed the spare tire and love handles and gain the six-pack abs I had in my youth. I want to live healthier like I did back in those days as well. I have a history of heart disease, cancer, diabetes and a few other genetic diseases that run in my family and I want to stave them off so I can share my sunset years with my daughters and my beautiful, albeit younger, wife.
This, I guess you could say, is my mid-life crisis. It’s not a bad one to have either. Getting fit and living healthier is about the best gift I could give myself, my wife and my girls.
So here’s to the journey and it’s peaks and valleys that I’ll be traveling. I know it’s going to be a bumpy ride but anything worth having is worth working for right?
I’m a 40 year old guy who wants his 20-something body back. I want to shed the spare tire and love handles and gain the six-pack abs I had in my youth. I want to live healthier like I did back in those days as well. I have a history of heart disease, cancer, diabetes and a few other genetic diseases that run in my family and I want to stave them off so I can share my sunset years with my daughters and my beautiful, albeit younger, wife.
This, I guess you could say, is my mid-life crisis. It’s not a bad one to have either. Getting fit and living healthier is about the best gift I could give myself, my wife and my girls.
So here’s to the journey and it’s peaks and valleys that I’ll be traveling. I know it’s going to be a bumpy ride but anything worth having is worth working for right?
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