Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Tuesday
March 19, 2013
Food
To Chew On:
Tuesday
– Before It’s Too Late
John
12:37 (NKJV)
But
although He had done so many signs before them, they did not believe in Him,
Thought
For The Day:
Who
Has Believed Our Report? Are you willing to believe?
On
this Totally Tuesday we are giving away some free advice on how to stay healthy
and fit… as a result you are feeling better and your blood pressure is in
control and working on staying health. So keep up the Good Work!!! J
Knee
Marching
Purpose
of this exercise
•This exercise will strengthen your ankles and
hips.
•It
will also improve your dynamic or "moving" balance.
How
to do it:
Step
1
•Stand with arms at sides, feet shoulder width
apart.
Step
2
•Raise one knee up as high as comfortable.
•Lower,
then raise the other knee.
•Repeat
20 times.
Breathing:
•Breathe
normally, inhale through the nose and exhale out the mouth.
Tips:
•Use
a chair to hold on to while standing. Hold on with your finger, one hand or two
hands.
•Don't
close your eyes or hold your breath.
•Raise
your arms out to the sides if you need more balance.
Take it
up a notch:
•Lift chest and look straight ahead to make
standing more challenging.
•Try
adding a one pound ankle weight to one ankle.
You did it! Practice makes..... you guessed
it...permanent!. Don't practice sitting in a chair unless you really want to be
good at sitting in a chair. Good luck!
When
you work out on an empty stomach, you burn calories from muscle, not fat. It’s
important to fuel your body before exercising, because you will avoid losing
that oh-so important muscle, and you’ll have more energy to push yourself
through your workout at a more intense rate. End result — you get a better
workout and burn more fat calories. Just choose your pre-workout meal wisely.
Guide
to Pre and Post-Workout Meal Planning
No matter what your form of exercise, Strength
Training or Cardio Training & Conditioning, you always want to “Feed Your
Need”! Without the proper fuel, all your fitness efforts (hours in the gym) can
become pointless when you don’t feed your tool (the body) properly to match
your performance on a daily basis!
AM
Workout Meal Plan
• Pre-workout meal if you can eat early:
1protien, 1 complex carb, 1 simple carb, 16oz water
• If you can’t eat early: choose 1 c sports
drink, or 8-16oz of caffeinated tea or coffee. Sip water on your way to the gym
and continue to drink through your workout.
•
For optimal recovery: have 1-2 c of sports drink or high-carb recovery drink
with 20-30gr of protein powder added immediately after your workout.
• Post-workout meal: 1 or 2 complex carbs, 1
protein, 1 simple carb, 16oz water
• After an intense workout session = 3:1
ration of carbs to protein to replace depleted glycogen stores and to provide
amino acids for muscle repair
Midday
Workout Meal Plan
• Pre-workout snack is essential 1-2 hours
before training: 1 simple carb and 1 protein (Supplement Shake)
• For Optimal Recovery: have 1-2c of sports
drink or high carb recovery drink with 206-30gr of protein powder added
immediately after workout
• Post workout meal: 1protein, 1 complex carb,
protein drink, 16 oz water
• To gain mass: pre-workout snack = carb grams
= to 1/2 your body weight
• After an intense workout session: 3:1 ratio
of carbs to protein to replace depleted glycogen stores and to provide amino acids
for muscle repair.
A
Healthy Menu For
Tuesday
Have
two poached eggs on a whole-wheat English muffin with two slices of turkey
bacon and a whole orange for breakfast. For lunch, try a sandwich made with two
slices of whole grain bread, 2 oz. of all-natural ham, a slice of Swiss cheese,
sliced tomatoes and shredded lettuce. Have a plum for dessert. Dinner could be
a cup of minestrone soup with a large salad made with 3 cups of romaine
lettuce, 1/2 cup chickpeas, 1/4 cup of feta cheese and 1 tsp. of olive oil
mixed with 2 tsp. of red wine vinegar. At snack times, have a low-fat string
cheese with the other half of the kiwi and a glass of skim milk with one sheet
of graham crackers.
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