Monthly Archives: March 2020

Fluid Replacement-Before Exercise

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Training During Pregnancy

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Stretching

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Muscle Soreness

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Target Heart Rate (THR)

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Hypertrophy Training

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Strength Training

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Good Eating

Just like a vehicle, the body needs fuel to function properly. Just like a vehicle the body will function better or worse based on what kind of fuel consumed. There are different ethanol types to better or worsen your mileage and engine life, there are different types of food that can better or worsen your internal bodily functions and life expectancy. I will list a days worth of food that can be beneficial to the body and that is reasonable within training regimens. Don’t forget to checkout our weight tracker where you can log your daily weight, activity, and measurements! The meals/snacks listed below are just examples of what could/should be consumed during the day:

Breakfast

– (3) Large, Grade A, Free Range, Organic Eggs cooked in olive oil (2 tbsp)
– (1/2 cup) 100% Whole Grain Old Fashioned Oats, Cooked
– (1/2 cup) Frozen Berries
– (1/4 cup) Sliced Almonds

Lunch

– Chicken Caesar Salad
Use spinach or Kale for the base, slice and chop some red/yellow peppers (1/4 cup each), slice and chop some red onion (1/4 cup), slice the chicken (~4oz) throw it on top and drizzle some oil and vinegar on the salad. (Typically you want to use 3-4 tbsp of olive oil for every tbsp of balsamic vinegar, 3-4:1) If you are interested in a homemade vinaigrette this one is delicious:
– 1/4 cup lemon juice
– 1/4 cup extra virgin olive oil
– 1 tablespoon Dijon
– 1 teaspoon grainy mustard (optional)
– 1 tablespoon honey
– 1 clove garlic, grated (optional)
– 1/4 teaspoon salt
– 1/4 teaspoon pepper

Dinner

– 6-8oz. Top Sirloin Steak
– (1/2 cup) of Broccoli
– (1/2 cup) of Quinoa
– (2) Small Red Potatoes

Snacking

It is best to choose healthy small snacks, IF needed, to maintain a healthy diet and eating regimen. Along with tasting good it’d be great to get something that is also beneficial referring to nutrients. I don’t snack often but when I do, I choose Beach Bars because they have about 10g of protein, only 6g of sugar, they are gluten free and 150 calories. Perfect for a little snack and satisfies my sweet-tooth. Another good example would be an orange which contains vital amount’s of Vitamins and Minerals with very few calories (kcal). Your snack’s should be consumed midway between meals. So for example if I ate breakfast at 7am, and needed a snack I would eat it between 10-10:30am, eat lunch at 1pm, then another snack around 3:30pm, and dinner around 6:30-7pm. 

Additional Tips

General rule of thumb is that if you have several different colors on your plate, then chances are you’re getting enough or close to enough nutrients with that meal. Not saying that that one particular meal is enough nutrients suggested for the whole day but can be a good amount leading to the optimal amount needed daily. Also remember that the more you cook a product the less nutrient based it will be. Typically the healthiest way to cook products is to cook them on the grill. Gilled veggies, chicken, steak etc. But yes, the longer you cook a product the less nutrient based it will be. So keep your plates filled with colorful foods, proper portion sizes based on your regimen regarding to your training/body goals, and don’t overcook your products. If you are curious about diets go check out Jeff Armbruster’s posts on his experience with the Ultimate Reset.