Wednesday, February 10, 2010
Saturday, January 30, 2010
...And we're back
Screen Fitness is back! Rockbridge Boot Camp just finished up its first week and the movement has begun. We meet every Tuesday and Thursday evening at the Rockbridge Area YMCA in Lexington, VA from 6:45 to 7:45PM. This 6 week 12 session fitness group is designed to transform healthy lifestyles and relationships. The intense 1 hour session consists of cardio-resistance movements and constantly changing exercises. The program inlcudes 2- 30 minute before and after lifestyle coaching sessions which includes body analysis, goal setting, and nutritional education.
The first six week camp focuses on proper functional movement techniques and form. Progressively increasing in difficulty and intensity each week. We help promote better strength, speed, and flexibilty. You can change your life by partnering with a new and exciting community total wellness support group. Get individualized expert advice and instruction from Nationally Certified trainers and nutritionists for a fraction of the cost of personal training. Get motivated and challenge your limits of physical fitness push yourself to be the best you can be.
It is promising to see a community of people come together all with different backgrounds, body types, and fitness levels but with a similar idea, "To be healthy, be strong, live long, and have FUN! Get your fire burning and join the movement today.
Contact us about Community based Wellness Boot camps and corporate team building activity programs.
The first six week camp focuses on proper functional movement techniques and form. Progressively increasing in difficulty and intensity each week. We help promote better strength, speed, and flexibilty. You can change your life by partnering with a new and exciting community total wellness support group. Get individualized expert advice and instruction from Nationally Certified trainers and nutritionists for a fraction of the cost of personal training. Get motivated and challenge your limits of physical fitness push yourself to be the best you can be.
It is promising to see a community of people come together all with different backgrounds, body types, and fitness levels but with a similar idea, "To be healthy, be strong, live long, and have FUN! Get your fire burning and join the movement today.
Contact us about Community based Wellness Boot camps and corporate team building activity programs.
Thursday, January 14, 2010
God Decision
No it is not a typo the title states what it is meant to read. I know that I have the tendency to screw up...royally might I add. I have put myself in some bad predicaments some of them which I am still paying for to this day. But what if I had took a second to think about the decision I was making instead of relying on my own first reaction. Sometimes we can get carried away with ourselves, big headed, hard headed, whatever you want to call it. And what happens?? Well in my case I get knocked down a couple levels. So making bad choices for me is a combination of forces working together
-Reacting without thinking about the situation
-Being hard headed and over confident in myself
-God teaching me a lesson
On the otherhand recently I feel that I have been making some really great decisions and it really had me thinking about what I have been doing differently from the past. I came up with a couple explanations:
-I have removed myself from most of the situations where I had to choose a bad decision over a good decision. Those Good vs Evil situations.
-I see that I am thinking with the future in mind. Future thinking will help you see the bigger picture and not just the immediate gratification that can come back to bite you.
-Most importantly I not reacted on impulse but took that extra second to reevaluate or research things and put faith in God that it is the right choice.
So I feel I have only myself to blame when I make bad choices because either way I deserve it.
But when I do make a great choice sometimes it may be a good decision but more often I think it is a GOD decision! Keep God in your heart and your mind and all things are possible!!
Monday, January 11, 2010
Get focused man!!
There has always been a fine line between doing something half ass and being focused in on a project or goal for me. Im sure that I am not the only one who has this issue. I really only focus hard on the things that interest me the most.
I don't know what it is but I have become so focused on my nutrition. I enjoy cooking and shopping for healthy alternatives to the fat food window. I've always been the experimental type when it comes to trying new foods and recipes so I am eager to find out "how this is gonna taste?"
I have learned that your body is constantly burning calories for energy. What you put into your body has a direct correlation to the way that you feel. More fruits and more veggies keep your metabolism burning. The best thing is that you get to eat more!! I can actually eat more because I am eating quality calories and it is being used almost immediately for energy.
After a hard body pump class tonight dinner was a little late but I managed to chef up a good meal:
butter and garlic baked tilapia
sauted vegetable medley
and instant brown rice
w/ a glass of wine
prep time 10 min. cook time 10 min.
guilt free full stomach priceless!
Now I just need to focus on my money and Ill be good. lol
I don't know what it is but I have become so focused on my nutrition. I enjoy cooking and shopping for healthy alternatives to the fat food window. I've always been the experimental type when it comes to trying new foods and recipes so I am eager to find out "how this is gonna taste?"
I have learned that your body is constantly burning calories for energy. What you put into your body has a direct correlation to the way that you feel. More fruits and more veggies keep your metabolism burning. The best thing is that you get to eat more!! I can actually eat more because I am eating quality calories and it is being used almost immediately for energy.
After a hard body pump class tonight dinner was a little late but I managed to chef up a good meal:
butter and garlic baked tilapia
sauted vegetable medley
and instant brown rice
w/ a glass of wine
prep time 10 min. cook time 10 min.
guilt free full stomach priceless!
Now I just need to focus on my money and Ill be good. lol
Monday, January 4, 2010
How to pick your winning team
You should surround yourself with people who make you want to strive to be better. Cut the dead weight sometimes even people can trigger certain conditioned behavior or feelings. To pick your team you should consider theses questions:
Who really loves me and cares about my well being as well as their own?
Who would I love to emulate?
Who has respect?
Who is the wisest?
Who made a major positive impact on my life?
The answer to these questions should start you out with a nice list to begin intiating team conversation. Most of the people you should know or have known at some point in time but this isn't a requirement. If you have access to or think you can have access to this person just seconds of their time can have a major impact on your life.
Don't be afraid to ask for their help in listening and providing feedback about your ideas and situations.
Don't stop adding winners to your dream team. Three new winning friends will help you move towards something positive in your life.
Who really loves me and cares about my well being as well as their own?
Who would I love to emulate?
Who has respect?
Who is the wisest?
Who made a major positive impact on my life?
The answer to these questions should start you out with a nice list to begin intiating team conversation. Most of the people you should know or have known at some point in time but this isn't a requirement. If you have access to or think you can have access to this person just seconds of their time can have a major impact on your life.
Don't be afraid to ask for their help in listening and providing feedback about your ideas and situations.
Don't stop adding winners to your dream team. Three new winning friends will help you move towards something positive in your life.
Sunday, August 23, 2009
When should I eat? Whats my calorie intake equation?
Many misconceptions surround eating and exercise. Some people avoid food before a workout because they worry they’ll get nauseated or have cramps. Others don’t eat in the morning because they think they’ll burn more fat if they move on an empty stomach. Some athletes assume that hunger pangs before practice are a good thing, because they think that their body is diverting all its energy to the workout instead of digestion.
None of these beliefs are true.
The bottom line is this: When you expend energy by exercising, you need to consume extra energy to fuel the activity. How much you should eat and at what time of day depends on the type and duration of your workout, as well as when you last ate and what was on the menu.
Ideally, how much energy your body uses (how many calories you burn) and how much energy your body takes in (how many calories you eat) should be in balance all day. Keep in mind that your body burns around 100 calories an hour at rest and during sleep, so you don’t just need energy for exercise, you need food throughout the day to fuel being alive. If you are highly active, if you eat big meals, or if you go for long periods without eating, you can upset this balance and cause extreme energy highs (surpluses) or lows (deficits.)
When you first wake up, you are likely to be low on energy. It works like this: If, the night before, you ate dinner at 7 p.m. and then nothing else until breakfast at 7 a.m., you would have gone 12 hours without added fuel. Your body may have burned around 1,100 calories during this period. Most of the fuel used would have come from your stored fat and glycogen (carbs).
But you have a limited supply of carbs because they are stored only in small amounts in your liver and muscles. Even though the body has plenty of fat stored, for fat to be “burned”, or metabolized, carbs need to be present. Often, the liver’s carb stores are nearly depleted by the morning, so many people may wake up in the morning in a state of energy deficit, where there are not enough carbs to provide energy and to help utilize fat.. So they need breakfast to infuse more energy into their body.
If you skip breakfast and do a tough workout, you launch a depleted body into even greater depletion. Say you burn 500 calories during the workout. By the time you eat later that morning, you may have dipped into an energy deficit of 1,600 calories (that is, 1,100 calories burned while you sleep, plus 500 from the workout). Now your body is famished for fuel. However, you may not feel hungry in this state (known as “ketosis”) because your body has shifted to starvation mode to preserve its resources. Diminished hunger is one of the side effects. But a lack of stomach rumblings doesn’t mean your body doesn’t need fuel—it does. In fact, at some point it will demand more fuel—you’ll likely binge and go into a huge energy surplus to compensate. This ends up being a roller-coaster calorie ride for your body.
In another scenario, if you overeat and are inactive, you can find yourself in a state of energy surplus. So let’s say you eat a big lunch at 1 p.m. (cheeseburger, fries, shake) and take in around 1,200 calories. Then you sit at your desk and burn about 500 calories until it’s time for dinner at 6. In this case, you may enter the meal in a energy surplus of 700 calories (1,200 calories from lunch, minus the 500 you burned sitting at your desk). If for dinner, you ate another big meal of 1,000 calories (fettuccini alfredo, a soda and dessert ), you could end up with a larger surplus of around 1,700 calories. If you remain sedentary for the rest of the evening, not much of that will be burned off. Then the next morning if you wake up to a big breakfast, your body stays in positive energy balance. This is a recipe for weight gain.
Dramatic calorie highs and lows aren’t good for you. Researchers at the University of Georgia studied the eating patterns of athletes and found that that men and women had higher levels of body fat when their eating patterns fluctuated wildly throughout the day, even if they were in energy balance by the end of the day. In addition, they had worse muscle mass, lower energy levels and poor mental focus compared to athletes who ate consistently over the course of the day. Those athletes who ate regular, small meals, and more before, during and after intense workout sessions, showed the best performance in their sports and were the leanest.
The moral? For optimum performance, match your energy intake to your hourly energy needs. Of course, short of living in a laboratory, there's no sure-fire way to know your precise energy-balance status. Still, you can avoid drastic energy fluctuations by eating small-to-moderate sized meals every three or four hours. And if you are going to do intense or long exercise sessions, eat more before and during to compensate.
Pre-Workout Snacks
Don’t enter a workout hungry. If you start exercising in an energy deficit, your body is likely to preserve fat and perform poorly. If you tend to bonk out midway through a hard session, low energy may be the culprit. Quick absorbing carbs with a high glycemic index will give you fast fuel. So before a tough workout, have a sports drink, juice, fruit, bread or pasta to take in some calories. Depending on the intensity and type of activity you are doing, you may be less likely to have an upset stomach if you avoid high-fiber foods at this time. Or if you have them, wait an hour or two to digest before you start your workout. If you need to grab a snack minutes before a workout, chew thoroughly and go for a quick-digesting, high-carb food. But, if you are merely going on a moderate-paced walk for 45 minutes, you probably don’t need extra food unless you’re heading out first thing in the morning. But if you are going to do two spin classes, an 8-mile run or something equally vigorous, fuel up beforehand.
During a Workout
Again, what and how much you need depends upon what you are doing. If the workout is intense and lasts from 60 to 90 minutes or longer, you probably need extra fuel. A sports drink or energy gel is the easiest absorbing solution, although bread, juice, fruit or an energy bar work too.
The Post-Exercise Energy Window
If you went on an easy walk for an hour, you don’t need to eat extra. But if you had a high-intensity workout lasting 60 to 90 minutes or longer, then it’s crucial to eat afterwards. Within the first 45 minutes post-exercise, there is a “metabolic window.” This means that enzymes that replenish muscle carbs are at their highest levels. Plus, insulin, which rebuilds protein stores, is at peak levels. So eating a carb-and-protein mix (peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts) at this point will maintain muscle, replenish glycogen stores and reduce the amount of fat your body stores. Even a sport drink or a piece fruit are a good idea if you don’t have something more complex available. (These calories are needed to recover, so they are less likely to be stored as excess fat.)
The problem is, it may be an hour or more before you get a chance to eat, especially if you’re at the gym and need to grab a shower before a long journey home. Missing the metabolic window is bad news: If you delay refueling, you slow carb replenishment by 50 percent and protein repair by 80 percent, according to John Ivy, an exercise physiologist at the University of Texas and the author of Nutrient Timing. And that means that you may be sluggish and fatigued during tomorrow’s workout.
Sometimes an immediate side effect of a tough workout is that you are not hungry. But, you still need some calories. So drink juice or a sports drink at the very least. If you experiment with different food options, you should be able to find something that sits well with your stomach and improves your performance.
(Retrieved 8/23/09 from: http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100146039)
None of these beliefs are true.
The bottom line is this: When you expend energy by exercising, you need to consume extra energy to fuel the activity. How much you should eat and at what time of day depends on the type and duration of your workout, as well as when you last ate and what was on the menu.
Ideally, how much energy your body uses (how many calories you burn) and how much energy your body takes in (how many calories you eat) should be in balance all day. Keep in mind that your body burns around 100 calories an hour at rest and during sleep, so you don’t just need energy for exercise, you need food throughout the day to fuel being alive. If you are highly active, if you eat big meals, or if you go for long periods without eating, you can upset this balance and cause extreme energy highs (surpluses) or lows (deficits.)
When you first wake up, you are likely to be low on energy. It works like this: If, the night before, you ate dinner at 7 p.m. and then nothing else until breakfast at 7 a.m., you would have gone 12 hours without added fuel. Your body may have burned around 1,100 calories during this period. Most of the fuel used would have come from your stored fat and glycogen (carbs).
But you have a limited supply of carbs because they are stored only in small amounts in your liver and muscles. Even though the body has plenty of fat stored, for fat to be “burned”, or metabolized, carbs need to be present. Often, the liver’s carb stores are nearly depleted by the morning, so many people may wake up in the morning in a state of energy deficit, where there are not enough carbs to provide energy and to help utilize fat.. So they need breakfast to infuse more energy into their body.
If you skip breakfast and do a tough workout, you launch a depleted body into even greater depletion. Say you burn 500 calories during the workout. By the time you eat later that morning, you may have dipped into an energy deficit of 1,600 calories (that is, 1,100 calories burned while you sleep, plus 500 from the workout). Now your body is famished for fuel. However, you may not feel hungry in this state (known as “ketosis”) because your body has shifted to starvation mode to preserve its resources. Diminished hunger is one of the side effects. But a lack of stomach rumblings doesn’t mean your body doesn’t need fuel—it does. In fact, at some point it will demand more fuel—you’ll likely binge and go into a huge energy surplus to compensate. This ends up being a roller-coaster calorie ride for your body.
In another scenario, if you overeat and are inactive, you can find yourself in a state of energy surplus. So let’s say you eat a big lunch at 1 p.m. (cheeseburger, fries, shake) and take in around 1,200 calories. Then you sit at your desk and burn about 500 calories until it’s time for dinner at 6. In this case, you may enter the meal in a energy surplus of 700 calories (1,200 calories from lunch, minus the 500 you burned sitting at your desk). If for dinner, you ate another big meal of 1,000 calories (fettuccini alfredo, a soda and dessert ), you could end up with a larger surplus of around 1,700 calories. If you remain sedentary for the rest of the evening, not much of that will be burned off. Then the next morning if you wake up to a big breakfast, your body stays in positive energy balance. This is a recipe for weight gain.
Dramatic calorie highs and lows aren’t good for you. Researchers at the University of Georgia studied the eating patterns of athletes and found that that men and women had higher levels of body fat when their eating patterns fluctuated wildly throughout the day, even if they were in energy balance by the end of the day. In addition, they had worse muscle mass, lower energy levels and poor mental focus compared to athletes who ate consistently over the course of the day. Those athletes who ate regular, small meals, and more before, during and after intense workout sessions, showed the best performance in their sports and were the leanest.
The moral? For optimum performance, match your energy intake to your hourly energy needs. Of course, short of living in a laboratory, there's no sure-fire way to know your precise energy-balance status. Still, you can avoid drastic energy fluctuations by eating small-to-moderate sized meals every three or four hours. And if you are going to do intense or long exercise sessions, eat more before and during to compensate.
Pre-Workout Snacks
Don’t enter a workout hungry. If you start exercising in an energy deficit, your body is likely to preserve fat and perform poorly. If you tend to bonk out midway through a hard session, low energy may be the culprit. Quick absorbing carbs with a high glycemic index will give you fast fuel. So before a tough workout, have a sports drink, juice, fruit, bread or pasta to take in some calories. Depending on the intensity and type of activity you are doing, you may be less likely to have an upset stomach if you avoid high-fiber foods at this time. Or if you have them, wait an hour or two to digest before you start your workout. If you need to grab a snack minutes before a workout, chew thoroughly and go for a quick-digesting, high-carb food. But, if you are merely going on a moderate-paced walk for 45 minutes, you probably don’t need extra food unless you’re heading out first thing in the morning. But if you are going to do two spin classes, an 8-mile run or something equally vigorous, fuel up beforehand.
During a Workout
Again, what and how much you need depends upon what you are doing. If the workout is intense and lasts from 60 to 90 minutes or longer, you probably need extra fuel. A sports drink or energy gel is the easiest absorbing solution, although bread, juice, fruit or an energy bar work too.
The Post-Exercise Energy Window
If you went on an easy walk for an hour, you don’t need to eat extra. But if you had a high-intensity workout lasting 60 to 90 minutes or longer, then it’s crucial to eat afterwards. Within the first 45 minutes post-exercise, there is a “metabolic window.” This means that enzymes that replenish muscle carbs are at their highest levels. Plus, insulin, which rebuilds protein stores, is at peak levels. So eating a carb-and-protein mix (peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts) at this point will maintain muscle, replenish glycogen stores and reduce the amount of fat your body stores. Even a sport drink or a piece fruit are a good idea if you don’t have something more complex available. (These calories are needed to recover, so they are less likely to be stored as excess fat.)
The problem is, it may be an hour or more before you get a chance to eat, especially if you’re at the gym and need to grab a shower before a long journey home. Missing the metabolic window is bad news: If you delay refueling, you slow carb replenishment by 50 percent and protein repair by 80 percent, according to John Ivy, an exercise physiologist at the University of Texas and the author of Nutrient Timing. And that means that you may be sluggish and fatigued during tomorrow’s workout.
Sometimes an immediate side effect of a tough workout is that you are not hungry. But, you still need some calories. So drink juice or a sports drink at the very least. If you experiment with different food options, you should be able to find something that sits well with your stomach and improves your performance.
(Retrieved 8/23/09 from: http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100146039)
Wednesday, August 19, 2009
5 lbs in 5 Days
This is a great way to start off the first blog. I have been trying to lose that 5lbs for 6-8 weeks by exercising harder. I lost it and I didn't even workout. I've been travelling and working for the last week and today was the first day I had a real workout. It was the most significant change in my workout I have ever felt. My muscles were burning quality calories and I felt like I just put 93 in my tank.
Day 1-2-3 were the hardest days but the change is quickly noticable. You become more in tune with your bodys communication with your concious mind.
Here is the grocery list:
12 Bannas
bag of oranges(6)
bag of grapefruit(6)
bag of red apples
bag of green apples
bag of grapes
Pineapple
bag of lemons
2 bags of spinach leaves
2 baskets cherry
tomatoes
bag of whole carrots
bag of shredded carrots
bag of
celery
green pepper
cashews
almonds
cranberries
raisins
Macha Green Tea
Sugar in the RAW
This stuff wasn't that expensive around $60 bucks and I will eat ALL of this in 1.5 weeks
I'll post the entire menu when I finish my 30 days of RAW. I really want to do the best I can for my health and my body.
Day 1-2-3 were the hardest days but the change is quickly noticable. You become more in tune with your bodys communication with your concious mind.
Here is the grocery list:
12 Bannas
bag of oranges(6)
bag of grapefruit(6)
bag of red apples
bag of green apples
bag of grapes
Pineapple
bag of lemons
2 bags of spinach leaves
2 baskets cherry
tomatoes
bag of whole carrots
bag of shredded carrots
bag of
celery
green pepper
cashews
almonds
cranberries
raisins
Macha Green Tea
Sugar in the RAW
This stuff wasn't that expensive around $60 bucks and I will eat ALL of this in 1.5 weeks
I'll post the entire menu when I finish my 30 days of RAW. I really want to do the best I can for my health and my body.
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