Personal Health Intiative Training

Natural What?

November 7, 2013

Adjective: existing in or formed by nature. Simple enough right? Well maybe not…just ask PepsiCo. Kellogg’s and even Kashi. Lawsuits have been filed against several companies who claim their packaged foods are “natural.” In today’s wall street journal an article discusses the removal of natural labels from several food packages. Companies would rather not take the chance claiming to have natural products if they are not truly natural. Consumers want to know that if a product claims to be natural, that it actually is! Big corporations want to profit from people’s desires to be health conscious but are not willing to actually deliver what they claim.

So this is where you as a knowledgeable consumer come in. Read the LABEL. If a product claims to be natural, that is not a guarantee that it is. The only food you can say is natural for sure are foods you eat in raw form ( but with genetically modified foods now you can’t be certain about that either ).

Look out for artificial ingredients such as high fructose corn syrup, foods dyes, hydrogenated oils and artificial sweeteners. The fewer ingredients the better! 

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When You Can’t Stop Thinking About It….Just Do It.

November 5, 2013

It’s getting close to that time. When I say “that time” I mean competition prep time. It has taken me quite a while to commit to doing another show. I think about it everyday. I fantasize about the routine I will do, I literally see myself on stage in the condition that I want to be in and winning. I know I can do it but I know the dedication that is required to do my best. I have done it before…I have gone on stage in peak condition and I know the type of training and diet that works for me. I psych myself up mentally, get excited, and then I think about the process.

I think about the restriction, the time commitment, and the disappointment that I faced after the last show. But I am better than that. I can’t give up. I work too hard everyday not to give it another shot. When I look at other competitors, I know I can be just as good and even better than them. I have built a good base and I just need to chisel away. So I decided today that I am going to give it another go. Whatever it takes. I’m not going to think about the obstacles that may get in my way, I’m just going to find a way. This is not about winning a trophy, this about redemption.

If you have something you want to do and you can’t stop thinking about it, then that is a sign that you need to do it. The only thing holding you back is your own fear.

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It’s More Than Good vs. Bad…

October 15, 2013

I have been at two opposite end of the dieting spectrum. At one point in my life I ate whatever I wanted, when I wanted, and didn’t care anything about it. I have also dieted down for a show to the point of extreme carb depletion with a very limited selection of food. I have seen what food can do to the body, both good and bad. If you ask anybody who has ever been on a diet and exercised what the hardest part is….they will tell you “the diet!” After all, we do have taste buds for a reason.

Eating is one of the most enjoyable activities in life. We plan majority of our social events around food….Thanksgiving, Easter, Christmas, Halloween, the Superbowl…and the list goes on. We eat mindlessly just because it is something we are expected to do and we even associate certain food with certain activities. Watch a movie and nine times out of ten you are eating popcorn. When you go on a mission to lose weight or eat healthier, it can be a very daunting task to eliminate all of the foods that you used to eat. Many people become so zealous that they avoid certain foods like the plague. But through my years of trial and error, I have learned that what we may think of as “bad” food is not necessarily bad. Living healthy is not about good vs. bad or restriction. Living healthy is about balance and better choices.

Many people at work are aware that I eat healthier than most and I workout on a regular basis. The most common question I get about my diet is whether I eat carbohydrates, if I restrict foods, or if I eat junk food. I wish I had the willpower to never eat “junk food” again but that is not happening. If I didn’t eat carbs, my body would shut down and I would not be writing this blog as we speak. After many years of struggling with food, losing weight, dieting for shows, and dealing with post-competition blues and trying to adjust to a “normal diet,”…I have decided that I am not classifying foods into good or bad categories anymore. These terms play tricks on the mind. I eat according to my goals, I eat to be healthy, I eat because I enjoy food, and I eat in a way that will leave me satisfied and feeling like I made a good decision. Unless you have allergies or a disease, or are involved in a sport that requires specific foods such as bodybuilding, you don’t need to be extreme. If there are foods you don’t like, that is fine. If you don’t want to eat them, that is perfectly fine as well. Only you know how you can control your eating.

bad_food_vs_good_food_by_dejan_delic1

 Balance is the key to being healthy for life and as humans we like variety. Don’t get caught up in fad diets just because everyone else is doing it. Start tracking what you eat and you will see the amount of nutrients in your food and might even realize that what you thought was “bad” is not so bad. Become an educated food consumer, not just a blind follower of someone else’s diet plan.

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Chocolate Protein Bread Recipe

October 9, 2013

Try this yummy high protein, gluten-free bread as a snack or for breakfast!

bread

What you need:

  • Dymatize Nutrition – Extended Release Elite Xt – Rich Chocolate, 4 scoops (33g)
  • 1 banana
  • Sweetpotato, 100 g
  • Eggs – Whole, raw, 1 large
  • Egg White – Raw, 3 large
  • Almond Butter Creamy Unsalted  (2tbsp=32g)
  • 100% Natural Milled Golden Flaxseed, 8 tbsp
  • Silk – Pure Almond – Almond Milk Unsweetened – Original, 0.5 cup (240mL)
  • Baking Powder Aluminum Free, 1/8 tsp

Mix the banana, sweet potato, eggs, and almond butter in a bowl.

In a seperate bowl combine all dry ingredients.

Combine all together.

Pour into a bread pan.

Bake at 350 degrees for about 20 minutes. Don’t leave it in too long or it will be dry.

Slice into 6 pieces.

214 calories per serving. 16 grams of carbs 8 grams of fat and 21 grams of protein.

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Black Bean Salmon Patties!

September 24, 2013

If you’re bored with the same old fish and veggies, try this recipe. Easy to make and easy to carry with you! Also very inexpensive.

salmon patties

Quick and Easy Salmon Patties

Ingredients (Makes 4 servings)

Directions

Place one can of salmon in a bowl.
Place egg white in with salmon.
Add rolled oats.
Add 1/2 cup of black beans.
Add any seasoning you like.
Mix together and form 4 patties.
Take 1 tbsp of olive oil and heat in a pan.
Cook patties in pan for 2-3 minutes on each side.
233 Calories
10.9 g of Fat
24 g of Protein
8 g of Carbs
Daily Values (based on a 2000 calorie diet)

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TRX Class Review!

September 19, 2013

I have heard many things about TRX or suspension training. I never had the opportunity to try it until today… I am testing out a different gym and TRX is one of the classes offered. The good thing about suspension training is that it does not require a lot of equipment. If you purchase your own straps, you can take them with you anywhere. I recommend finding a gym that offers the class before you purchase them to see if it is something you will enjoy.

TRX

In my opinion, body weight exercises can be much more challenging than using dumbbells or machines. You have to lift your entire body which is a lot if you are 200 or just 100 lbs! Just think about a pull up exercise. It is very difficult because you are lifting your whole body with small muscles in your arms and back. It took me a very long time to do a pull up.

So back to the TRX class. It was tough! My muscles were on fire. It kind of reminded me of a mix between power yoga and strength training. Two straps are hanging from the ceiling. The straps are attached to one another at the top and at the end of each strap is a handle. You can adjust the straps all the way up to your chest and all the way down to your legs. Some of the exercises we did included single leg lunges, planks, crunches, hip thrusters, hamstring curls, bicep curls, tricep dips, and back rows. We did variations on our knees and standing. Let me give you an example:

Plank-Push Up: Place one foot in each handle while you are on your hands. So, your entire body is suspended off the ground. Push down and up like a normal push up. It is much harder than having your feet on the ground!

Hip Thruster: While you are in a supine position, your knees are bent and your heels are in the straps. Your arms can be on the ground or in the air. Thrust your butt and hips up as high as you can. Each time you “thrust” keep your butt off the ground.

Row: Feet are on the ground and you are facing the straps. Grab a handle in each hand and perform a row moving your body up and back.

You can do hundreds of exercises with TRX. If you’re looking for a change, bored, or just need a new challenge, I recommend trying it. Do more than just dumbbells and bars. You become really strong when you do body weight exercises.

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Friends in Fitness

September 17, 2013

People always say that you can tell a lot about a person by the company they keep. Look around at your closest friends and you will see yourself. If you want to be a healthy person, look at your friends. Do you have friends who exercise? Do your friends encourage you in your goals?

I have learned that it is very important to seek out others who have the same goals as yourself. The best way to stay motivated is to find a mentor or friend that will push you and remind you to keep going.  I am not saying to drop your friends but be sure to find others who have the same interests. We are human beings and were meant to be loved and supported by each other. I have found mine….so I encourage you to do the same!

My friend CJ just won her NGA pro bodybuilding card and she is truly an inspiration to me. When I want to quit…I just think about her. She is just a phone call away if I need her.  So if you don’t have anyone to share your journey, its time to start looking!

Marietta-20130915-01385

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Banana Protein Pancakes Recipe

August 29, 2013

Pancake

These pancakes come out nice and fluffy and are high in protein with a moderate amount of carbs. You will need the following:

  • 1 scoop of protein powder (I used banana flavored…use whatever you like)
  • 1 whole egg
  • 3 egg whites
  • 1/4 cup of instant oatmeal
  • 2 tablespoons of sweet potato flour (only found online. I ordered mine at Amazon) or coconut flour (I found mine at Publix and Whole Foods)
  • Water
  • Cooking Spray

Pancake ingredients

Directions

Mix together the oatmeal and protein powder in a bowl. Add in the flour and mix. Add in the whole egg and egg whites and stir until blended. It will be a little sticky until you add your water. Add enough water to get the pancakes to a consistency that you prefer.  Pour enough of the batter into the pan to make a small pancake. You should end up with about 3 pancakes. Use sugar free syrup if you like. Enjoy!

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Replay The Victories!

August 8, 2013

It’s easy to get down on yourself if you fall off the healthy eating/exercise routine. Playing the “mess up” over and over again in your mind only increases your chances of continuing to make the same mistakes. The next time you get a little off track, start writing down where you think the mistake started. Were you frustrated, sad, tired…why did you miss your workout, or why did you eat what you were not supposed to? Don’t play that over again in your head…just acknowledge it and move on.

The best way to be successful is to start encouraging yourself and start talking about what you do RIGHT. You had a good workout? Congratulate yourself on it. Replay the victories in your health and fitness journey, not the mistakes. When no one else encourages you, you better encourage yourself. Do not rely on outside support but on your own inner strength. Until you develop this characteristic, you will keep making the same mistakes over and over again.

Remember that what you think is what you will become!!

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When Under Pressure…

August 2, 2013

It’s easy to eat clean when everything is going perfectly and there are no outside stressors involved in your life. It’s easy to workout when you have slept for eight hours and are well rested and prepared for your training session! But if you’re like me, the stars seldom align “perfectly” on your behalf to make life a piece of cake.

There were a few times this week when I became frustrated for various reasons. A few situations at work and also being a little tired in the morning. I am finally getting back into a regular routine of lifting and cardio after floundering around a bit regarding what type of training I wanted to do after my competition. This week I could have easily fell off the wagon. The first thing I want to do when things don’t go my way, is grab a comfort food…candy bar, ice cream chocolate, basically anything sweet. 

One day I came home this week and I looked in the cabinet…it was like I was searching for something “bad” to eat. (Fortunately we don’t really keep junk food in the house). Everything looked good except what I was supposed to be eating. I almost grabbed the box of Cheerios to pour myself a big bowl (or 2) but then I thought about it. I said “Wait a minute. Who is in control? Are you in control? Are you going to let what happens at work effect your life so much that it interferes with your goal?” I thought longer, sat on the couch, and then made myself some peppermint herbal tea.

You never feel good after you go on a binge. You feel like crap. You also keep yourself from progressing to your desired goal. I just can’t keep allowing that to happen and neither should you. Take control of your diet…remember that it is okay to eat junk once in a while but don’t let it be your stress reliever.

Here are a few tips for preventing junk food binge madness when you are stressed out and tired:

  • Always have healthy food ready to eat. If you have to cook it you will more than likely choose a processed/junk food option.
  • If you have a sweet craving drink some herbal tea or diet hot chocolate (I like Swiss Miss…only 2 carbs and 40 calories)
  • Eat one small square of dark chocolate, 72% or higher
  • Open the bible or some other spiritual book and read it. That is what it is for…to help you in times of need.
  • Pray (Yes…cravings are so bad sometimes you have to pray! LOL)
  • Drink a diet soda (not the best solution but at least its calorie free)
  • Drink carbonated water (I love the Sparkling ICE brand… you can usually pick it up for $1.00)
  • Chew Gum
  • Talk a walk or do something to keep you busy.
  • If you must eat something, eat vegetables or a small piece of fruit or drink a protein shake.
  • Don’t keep junk food in the house. If you don’t buy it, you can’t eat it.

“To enjoy good health…one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.’ Buddha

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