Smoking and Exercise

Smoking has a harmful effect on the performance level of fitness professionals. The prejudicial cigarette chemicals cause various organs to breakdown.The effects of smoking are:

• Damage to your respiratory system, which reduces your fitness level and decrease the amount of oxygen absorbed by the blood
• The heart of a smoker beats 30% faster, due to the stimulating effect of nicotine
• It takes away from that extra rep or extra time on the treadmill
• Smoking causes chronic swelling in the mucous membrane
• Cigarettes contains tar which adds on to the airways and also interferes with the cleansing of the lungs
• Smoking also kills cells which produces testosterone (Men be careful, we need testosterone

 Tip: If your trying to get fit, then the cigarettes you must quit. It"s a big contradiction

Leg Routine for Women

Exercise

Barbell Squats 3sets 8-10 reps
Leg Extension 3sets 8-10reps
Dumbbell Side Lunge 3sets 8-10reps
Dumbbell Stiff-Legged Dead lifts 3sets 8-10 reps
Lying Leg Curls 3sets 8-10reps
Standing Calf Raises 3sets 8-10reps

Warm-up 20 minutes Treadmills fast walk

Note: Any exercise you are unaware of write in comment box or type in Google bar

Intermediate Leg Routine (men)

The leg is a big muscle group and needs a lot of time for recovery. The hamstring however recovers quicker, which allows you to work on it more than once a week. 8-12 reps brings excellent results, depending on the nature of fibers prevailing in your leg muscles and your endurance levels.
The majority of beginners think about leg workouts as a kind of necessity; only few of them enjoys it, especially in comparison with training of  muscles such as; chest, abs, arms, and back. Legs are such muscles which growths very easy because of great size and strength.

Routine
Hack Squats  3-4sets 8-12reps
Leg Extensions 3-4 sets 8-12 reps
Stiff Leg Dead lifts 3-4 sets 8-12 reps
Leg Curls 3-4sets 8-12 reps
Calves on leg press Machine 4 sets 8-12 reps


Note: Perform a 20 min warm-up with cardio (treadmill 10 min walk, 10 min run)

Go Green

10 Green Vegetables

1. Kale- Before cooking clean until it becomes dirt free
2. Collards- Slow cook
3. Turnips Greens- very flavorful, low in calories and loaded with vitamins A,C,and K
4. Swiss Chard- Beet like taste and soft in texture. Perfect sauteed
5. Spinach- Popeye's favorite and packed with vitamins
6. Mustard Green- peppery taste with a mustard smell
7. Broccoli- Rich in vitamin C, good source of vitamin A, potassium, and folate.
8. Red and Green Leaf and Romaine Lettuce- High in vitamin A and folate
9. Cabbage- great source of cancer-fighting compounds and vitamin C
10. Iceberg Lettuce- Bland tasting lettuce

Which Diet Factors Affect Cancer Risk

Certain dietary factors substantially influence cancer development.

Energy Intake- When calorie intake are reduced, cancer rates fall. Note: This can only help prevention of cancer, it cannot stop cancer once a person has it. It also true that when a population's calorie intake rises, cancer rates increase in response; excess calories from carbs, fat, and protein all raises cancer rates.

Obesity-Obesity itself is clearly a risk factor for certain cancers (such as  colon, breast in postmenopausal women, endometrial, pancreas, kidney, esophageal) and possibly for other types (such as gallbladder) as well. Obese women have higher levels or of circulating estrogen than lean women do because adipose tissue converts other hormones into estrogen and releases it into the blood. In normal weight women, blood estrogen drops dramatically with the onset of menopause. In obese women, extended exposure to estrogen increases their breast cancer risk.

Physical Activity- An energy budget that balances calorie intake with physical activity may lower the risk of developing some cancers. People whose lifestyles include regular, vigorous physical activity often have lower risks of colon and breast cancer.

Alcohol- Cancers of the head and neck correlate strongly with the combination of alcohol and tobacco use and with low intakes of green and yellow fruits and vegetables.

Red Meats- Reports that diets high in red meat and processed meat (meat preserved by smoking, curing, or salting, or by addition of preservatives) increase the risk of colon cancer. Cooking meats at high temps. (frying, boilings) causes amino acids and creatine in meats to react together and from toxins. Grilling meat, fish, or other foods-even vegetables-over a direct flame causes fat and added oils to splash on the fire vaporize, creating other toxins that rise and stick to the food.

Fiber-Rich Foods- Many studies show that as people increase their dietary fiber intakes, their risk for colon cancer declines. Fiber may protect against cancer by binding, diluting, and rapidly removing potential toxins from the GI tract; alternatively other constituents fiber-rich foods, such as the phytochemicals (compounds produced by plants) of whole grains or nutrients of fruits and vegetables, may be at work.

Fruit and Phytochemicals- Fruits and Vegetables contain a wide spectrum of nutrients and phytochemicals that may prevent or reduce oxidative damage to cell structures.

Key Points: Obesity, physical activity, alcohol consumption, and diets high in red meats are associated with cancer development. Foods containing ample fiber, calcium, many other vitamins,and minerals, and other phytochemicals are thought to be protective.

Advanced Workout

Shoulders and Abs
Shoulders
Exercise	Sets	Reps
Military Press	4	8-10
Barbell Front Raise	3	10
Upright Row	4	8
Dumbbell Lateral Raise	4	8
Dumbbell Reverse Fly	3	10
Abs
Exercise	Sets	Reps
Decline Sit Ups	3	MAX
Notes
Dumbbell lateral raises can be supersetted with upright rows. Hold a weight plate on your chest for decline situps if bodyweight is not challenging enough.

Arms and Abs
Arms
Exercise	Sets	Reps
Standing Barbell Curl	4	8
Preacher Curls	4	8
Cable Curl	4	8
Abs
Close Grip Bench Press	4	6
Tricep Dip	3	10+ (MAX)
Lying Tricep Extension (skullcrusher)	4	8-10
Forearms
Barbell Wrist Curl	3	10
Abs
Exercise	Sets	Reps
Hanging Leg Raise	3	MAX
Notes
None

Legs and Abs
Quads/Hamstrings/Glutes
Exercise	Sets	Reps
Squat	5	5-7
45 Degree Leg Press	4	10
Leg Extension	4	8-10
Leg Curl	4	8-10
Calves
Exercise	Sets	Reps
Seated calf Raise	4	12-15
45 Degree Calf Press	4	10-12

Beginner Workout

Healthy snacks with great taste

1. Frozen bananas rolled in dark chocolate  (Peel before freezing) 
2. Fruit Kabobs– chunks of pineapple, banana and large seedless grapes  or strawberries on a stick 
3. Pitted dates stuffed with apple butter
4. Plain popcorn with cinnamon and sugar
5. Sweet Potato with brown sugar
6. Whole wheat pretzels with peanut butter 
7. Trail Mix (fruit and nuts)
8. Angle Food cake with Strawberries and Peaches
9. Yogurt with granola
10. Non-fat cottage cheese with honey

Supplement Overdose

Your body requires a minimum intake of vitamins and minerals every day for optimal health. You can meet your daily need through a well-balanced diet, or you can supplement with over-the-counter vitamins and minerals either for insurance or to provide your diet with missing nutrients. Although taking in more than you need for some vitamins and minerals is unlikely to cause adverse effects, taking too many supplements may elevate your intake to toxic levels for others. For example, too many vitamin A supplements can cause birth defects, excess vitamin D leads to calcification of your soft tissues, high levels of vitamin E supplementation increase your risk of bleeding, too much calcium can result in kidney stones, excessive copper causes liver damage and over consumption of zinc supplements may impact copper metabolism.

Taking too much protein can lead to:

• dehydration
• Kidney problems
• constipation, diarrhea, and excessive gas
• Weight gain 

Note: It's good to take a protein drink for meal replacement or after workout. Drinking to be drinking is not a good choice.

Words of inspiration

The only way of finding the limits of the possible is by going beyond them into the impossible.         

Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks.               














These two quotes helped me to become who I am and will inspire me to become whatever I want. Hopefully it will help you all.

Coming Soon

I will be posting workout routines for the  beginners and experienced. A calisthenics video and kids exercise video all on Saturday. Please check them out.

Calisthenics

Calisthenics, also known as body weight exercise, is one of the most versatile, effective and beneficial training methods available to both those who wish to start exercise and to the professional athlete. Body weight exercises are an efficient way to develop usable strength, stamina, flexibility, agility, and coordination.

Don't underestimate the importance of body weight exercise...they are one of the best tools you have for improved physical conditioning. You will have greater strength and energy. You will feel more poised and become physically stronger and more agile.

Types:

Push-ups

Ab Crunches

Jumping Jacks

Pull-ups

Dips

Note: I will posting a Calisthenics video this coming Saturday for my wonderful viewers. 

I want to make a challenge, take a cheat of paper and write down a list of Calisthenics work-outs that you can do at home. This will be week one. Let me know what you did and I'll give you a goal that I want you to accomplish in a month. Write it in the comment section and I'll respond.

How to get mentally prepared to lose weight

Step 1
Give yourself a weight lose goal, so you can mentally focus on that number and/or possibly exceed your goal.

Step 2
Decide what you want to look like.
Tip: Don't ever pick a person you want to look like, be happy with your new look

Step 3
Set many reward goals along the way, gives confidence and self achievement.

Step 4
No that there will be slip-ups, don't get discouraged

Step 5
Have a good support system, keep positive with you and negative away.
Note: Sometimes the people closest to you can be the most negative, Be Aware!! 
Also kids could be good workout buddies

Step 6
Never give up, I'm going to be here if you need me. God Willing

Homemade Protein Shakes

How much protein do you need?

Almost all people can get the protein they need from whole foods and drinks in their diet. The recommended daily intake of protein for healthy adults is 0.75 g of protein per kilogram of body weight, or about 45 to 56 g of protein a day.


Homemade Shakes

Banana N' Peanut Butter

• 8oz Almond Milk
• 1tsp peanut butter
• 1 Banana
• 2 scoops of whey or soy protein

Fruit N' Yogurt

1 cup of strawberries
1/2 cup of orange juice
1 cup of vanilla flavored low-fat yogurt
1 1/2 cup of Almond Milk
2 scoops of whey protein or soy protein
1tbsp of honey

Strawberry N' Pineapple

6 strawberries
1/2 cup of pineapples (crushed)
1 tbsp of skim milk powder
1 tbsp of protein (whey or soy)
1tsp of flax-seed oil
1 1/2 cup of water

Tropical Shake

4strawberries (frozen)
1/2 banana (frozen)
1/2  a mango
2 tbsp of pina colada  mix
1 tbsp of protein (whey or soy)
1 tsp of flax oil
1 1/4 cup of water
6 cubes of ice

Chocolate Mint

2 scoops of chocolate protein powder
1 cup of sugar-free vanilla ice cream
2 cups of almond milk
1 cup of oatmeal
1 cup of water
A dash of peppermint extract


Note: You can substitute the Almond milk for low-fat milk

Foods for Colon Cleasing

Fruits such as pineapple and papaya are full of enzymes which aid in digestion.Fresh vegetable juice is excellent for cleansing, especially at the beginning stages. They will give you nourishment you need so your body is strong enough for your colon cleanse. Remember, cleansing will free your body to heal many problems, before you realize there is a problem.
The main vegetables you will use for cleansing juices are carrots, beets, celery, garlic and ginger root. Each has different qualities that will assist in your cleansing program, for example:
Carrots: Skin, hair, eyes, liver
Beets: Liver, kidneys, intestines
Celery: Clear lymphatic system, regulate heartbeat
Cabbage Juice: Detox stomach, upper bowels
Garlic: Kills bacteria
Ginger Root: Kills bacteria, soothes stomach & aids nausea

Tip: Colon Cleansing is good weight lose                                        

High Protein Foods

Cheese (Parmesan,Romano,Swiss,Mozzarella)
Beans (Mature Roasted Soybeans, Mature Lupin beans) the older the better
Veal
Roasted Pumpkin, Squash, and Watermelon seeds
Chicken broilers
Lobster and Crabs
Lentils and Peanuts

Cardio (Mountain Climbers)

Mountain Climbers

Target Body Parts: Butt/Hips, Legs Full Body/Integrated
Primary Muscles: Abs, Glutes, and Quads
Secondary Muscles: Lats, Delts, Obliques
Equipment: None

Step 1

Starting Position: Come to a hands and knees position on the floor with your toes pointed toward the floor. Your hands should be slightly ahead of your shoulders and your fingers pointing forward. Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest. Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.                                                                                

Step 2

Keeping your hands firmly on the ground, your abdominal engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor.

Step 3

Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform.

Keep your weight evenly distributed on both legs. Do not shift all your weight forward into your front foot.

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Slowly lean forward to place your hands on the floor slightly in front of your shoulders, fingers pointing forwards.  Flex your left hip, bringing your left thigh to your chest, placing your left foot on the floor, heel slighlty lifted and toes pointing forward.  Lift your right knee off the ground, fully extending your right leg behind you, with your foot in dorsi flexion, (toes pointing towards your shins, heel up).  Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull your shoulders down and back)

Step 2

Keeping your hands firmly on the ground, abs engaged and shoulder strong, simultaneously switch leg positions.  Both feet leave the ground as your drive your right knee forward and extend your left leg back.  Now your left leg is fully extending behind you and your right hip is flexed with your right foot on the floor.

Step 3

Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform.

Keep your weight evenly distributed on both legs. Do not shift all your weight foward into your front foot.

10 Weight Loss Tips

1. After breakfast consume lots of water. At breakfast you can drink orange juice and then the rest of the day focus on drinking water. Add some excitement to your water by adding fruit, such as; oranges, apples, berries, or cucumbers.

2. Eat 5 or 6 small meals a day, instead of 3 large meals

3.Walk 45-60 minutes a day at a brisk pace

4. Bring blue into your life. Laugh, but the color blue acts as a appetite suppressant. Try serving your meals on a blue plate, use a blue table cloth or even place mats. Avoid red, yellow, and orange, these colors encourage eating. Ex: McDonald's, Burger King, Wendy's, and Taco Bells all have 1 or all of those colors in their decor.

5.Downsize your dinner plates to salad plates. (portion control)

6.Put a mirror across from where you sit a the table, you'll get tired of seeing yourself eat.

7.Eat more vegetables with all your meals

8. Used non-fat powdered milk in coffee, for all you coffee drinkers.

9. East cereal for breakfast five days week. High fiber, low sugar cereal, such as; Total, Grape Nuts, or Kashi.

10. Eat slowly and calmly. Put your forks or spoons down after every bite. Sip water between every bite.

Protein

Protein is to build and repair body tissue and structures. Protein can be used for energy if calories or carbohydrates insufficient in the diet.


Complete Protein Food Sources

Whole Eggs
Milk and milk products
Meat and Poultry
Fish (Salmon,Halibut,Snapper,Tuna,Tilapia)
Rice and Beans
Oatmeal with milk



More foods to come

Alternate Hammer Curls

Alternate Hammer Curls
Muscle Targeted: Bicep
Other: Forearms
Equipment Type: Dumbbells


Steps:

1. Stand up with your torso(stomach) upright and dumbbell in each hand being held at arms length, the elbows should be close to your torso.                

                                                                                  










2.The palms of the hands should be facing the torso. (Start Position)

3. While holding your upper arm stationary, curl the right weight forward while contracting (shortening) the bicep as you breathe out. Continue until dumbbell is shoulder length. Squeeze bicep at the top.

Tip: Only forearms should move











4. Slowly bring the dumbbell back to the starting position as you breathe in.

5. Repeat movement with left hand. This equals one repetition.

6.Continue alternating in this manner for the recommended amount of reps.

For Mass: 3-6reps
For Definition: 10-15reps              

Note: You can also perform this exercise in a seated position with or without back support and you can perform it by doing both arms at the same time.