Reminder..

Don't compare your body or progress in your goals. Everyone is built so very differently and will react to workouts, eating habits, and whole chain of life differently. So its not that you have a problem cause your friend does everything that you do and your still not where you want to me and they are. Change up your routine!! What works for one will NOT work for another!!

Know How To Calculate Your Heart Rate..

Take 220 and minus your age which is accurate to approximately +15 Beats Per Minute. You then take that number and multiply it by .75 - .85, which will give you your percentages of 75% -- 85% of your Maximum Heart Rate.

(220-Age) x .75 = beats per minute (lower range)

(220-Age) x .85 = beats per minute (upper range)

This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode.

Shake of the day..

Tropical Vanilla Shake

 

Ingredients:

• Mix 2 scoops of Vanilla Protein Powder
• 8 oz. Orange Juice
• 4-5 ice cubes
• 1 tsp. Vanilla Extract
• ½ banana
• 2-3 frozen strawberries
• 2 packets of sweetener

Directions:

  Mix everything into a blender and blend until your likeness!! Enjoy..

Health nut or is it an addiction?

Have you ever wondered if you were a gym rat or just taking good care of yourself? Do your family or friends say that you have a problem? It is very true that one can suffer from becoming obsessed with working out and dieting! I disorder that is called obligatory exercise or exercise bulimia, an exercise addiction. It is not just someone who likes to workout or is a very healthy eater. It is an extreme obsession that control the persons entire life.

The syndrome is most common among high-endurance athletes, such as runners and triathletes, as well as gymnasts, bodybuilders, weight lifters, wrestlers and dancers. According to David Coppel, a sports psychologist and professor at the University of Washington School of Medicine, exercise addiction affects about one percent of the population, though the tendency toward compulsive exercise may be more widespread. “The line between a healthy attitude and an unhealthy compulsion to exercise is determined not necessarily by how much you exercise but by what happens if you can’t exercise,” he says.
Exercise addicts crave the endorphin release – followed by exhaustion – just to feel normal. And, like any addict, they experience withdrawal if they can’t exercise, including mood swings, anxiety, excessive guilt and even bouts of depression. They can’t deal with the emotional fallout of skipping a workout. And because they almost always choose exercise over anything else, it’s not uncommon for them to have strained relationships with spouses, friends and even employers (especially if they make it a habit to leave work early to get their workouts in).

No Rest for the Addicted
“Exercise addicts and people who over-train think only exhaustive exercise is beneficial,” says Renee Jeffreys, a clinical exercise physiologist with the Cincinnati Children’s Hospital Medical Center. “They don’t understand rest cycles and don’t allow their bodies time to recover.” Basic physiology tells us that building strength is a matter of shortening and lengthening your muscles: when you break them down, they come back stronger. “But whenever you break muscles down, there is trauma at the cellular level,” explains Jeffreys. “If you never rest, you don’t give your muscles time to recover and get stronger.”

Back in the drivers seat
Treating exercise addiction is a matter of empowering the person so that exercise can once again become a free choice, says Coppel. This can be achieved through therapy and, in many cases it may be the only true exercise addict can work through her issues.
But exercise habits exist along a continuum, and many people have some compulsive tendencies –they may not be crippling, but they may be harmful to your self-esteem. Reflecting on yourself honestly, reassessing your exercise goals and listening to your body is the best medicine to prevent that slippery slide into full-blown addiction. It’s also about changing your mindset to focus on fitness, rather than appearance.
Judi Ketteler, Arthur of article Gym Obsessions

Shake of the day..

 Tropical Madness


Ingredients:

• 1/2 cup mango, sliced
• 1/2 cup pineapple chunks
• 1 cup non-fat vanilla soy milk
• 1 tablespoon honey
• 2 ice cubes
• 2 teaspoons almonds, sliced

INSTRUCTIONS:

Put all the ingredients together in a blender, except for the almonds. Blend until the mixture is smooth. Pour the shake into a glass and sprinkle with almonds. Enjoy!!

Shake of the day

Sexy Shake

Ingredients:
• 8 oz low-fat chocolate milk
• 1 scoop (30 g) of whey protein
• 1 cup frozen raspberries or blueberries

NUTRIENTS PER SERVING:
Calories: 345, Total Fats: 5 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 73 mg, Sodium: 208 mg, Total Carbohydrates: 44 g, Dietary Fiber: 8 g, Sugars: 37 g, Protein: 31 g, Iron: 1 mg

Monique Ryan, MS, RD

NEVER

Never Go Longer Than 3 Hours Without A Healthy Meal.

It is important to keep your body in an anabolic state and if you're not feeding your body regularly it will go into a catabolic state and begin eating muscle for fuel. This is the last thing that anyone who is trying to stay fit or lose weight. This doesn't always have to be solid food, but could be a meal replacement or a protein drink with some fruit. As long as you're giving your body fuel to work with you'll be fine. Also, by eating frequently you help prevent cravings for junk food, as when you get too hungry you can end-up desiring fast food to satisfy your hunger. Remember to always eat! Even if you are someone who wants to lose weight, you HAVE to eat!!!!! Starving yourself with NOT lose weight, if you do see pound coming off its water weight!! Go drink a glass of water and then weigh yourself again, you'll see plus pounds then before!!!!

Flax seed oil..

Many people ask me about taking flax seed oil, some people don't even know why they would even take it!  Make sure you understand and know what you are taking and why you are taking ANYTHING. Do not just put anything into your body cause it works for someone else. I don't take it due to the fact I am allergic to it. There are people like myself that have no idea that they are allergic to it until its taken. It make me very sick and I couldn't hold it down. I was taking the pure oil not a pill form. So no matter what you take, please take cautions and understand what is being took.


So what is flax seed oil? Flax seed oil is the world's richest source of omega-3 fatty acids! Has over two times the amount of omega-3 fatty acids as fish oils!! Almost every system in the body can benefit from flax seed oil's natural properties, including the cardiovascular system, immune system, circulatory system, reproductive system, nervous system, as well as joints.There are so many other benefits that researchers have tested and proven that are related to taking flax seed oils.

• Has been proven to improve the behavior of Schizophrenics.
• Can relieve some cases of PMS in females. 
• Strengthens finger and toenails.
• Can improve eyesight and perception of colors.
• Can often improve the function of the liver.
• Can relieve the side effects and stop development of many forms of cancer.
• Can relieve some cases of Asthma.
• Helpful in the treatment of Eczema, Psoriasis, and Dandruff. 
• Helps protect the body against high blood pressure, inflammation, water retention, sticky platelets and lowered immune function.
• Shortens recovery time for fatigued muscles after exertion.
• Increases the body's production of energy and also increases stamina.
• Accelerates the healing of sprains and bruises. 

That is just to name a few!! To get the meet your daily need for essential fatty acids, its most likely you will need to take supplements!  The recommended daily dose for most people is at least 1,000 mg taken one to three times daily. Even better is adding flax seeds into your diet in breads, muffins or on salads. Scientific studies have used up to 30 grams of flax seeds a day safely and without side effects.

As always becarful and aware of what you are consuming!!

Jillian

Some information obtained from http://www.essortment.com

Smoothie for all

I know Ive been posting shakes with protein more for people that work out, but here is one that everyone can enjoy! The kids will love this one too!!

Banana-Orange-Strawberry Shake

* 6 strawberries, frozen
* 1/2 banana, frozen
* 1/2 cup water
* 1/2 cup orange juice
* 1 tbsp. skim milk powder


In a blender, process all the ingredients until thoroughly mixed and serve. Add a lil extra ice for a coler treat for the kids!!

Make your produce colorful!!

All fruits have color.But did you know that certain colors of fruits hold added benefits? These fruits, and veggies, contain anthocyanins (an-tho-cy-a-nins). Anthocyanins are plant compounds that give the fruits and veggies those bright and bold colors! When looking for what to look for keep in mind load up on foods that are in the blue, purple and dark red family.

Some other actions that anthocyanins are:

• a natural inflammation aid
• antioxidants
• weight control aid
• circulation 

Some foods to pick up when shopping that have anthocyanins:

• purple potatoes 
• cranberries
• cherrys
• kidney beans
• egg plant
• blueberries
• dark grapes
• blackberries

Not only are they a great nutritional benefit they also hold keys to maintain great health in the gym as well!  Just for an example cherries reduces symptoms of exercise-induced muscle damage after even the toughest workouts. Anthocyanin-rich foods can be important for keeping numerous workout-sapping conditions, ranging from achy joints to asthma, under control.
*Journal of Nutrition- supplied some information mentioned in this!!

Shake of the day

Berries & Cream Shake

 

Ingredients:

• 1 Scoop Of Vanilla Whey Protein
• 1 Scoop Of Ice
• 1 Lil Can Of Pineapple Juice or about a cup of fresh pineapple juice
• 1 Handful Of Mixed Berries

Blend and enjoy!

Something to wake up too..

Tomorrow morning I have a challenge for you all. You don't need any weights or accessories just jump out of bed!! Time yourself and then repeat the same exercise again at some point later in the afternoon an compare times!! REMEMBER always aim to BEAT your time!!

Challenge

• 100 Burpees 

No half doing them either!! 

Shake of the day

Pineapple Power

 

Ingredients:

• 1 cup of pineapple juice
• 3 strawberries
• 1 banana
• 1 teaspoon of yogurt
• 1 scoop of your choice of protein 

Something light and refreshing on this warm day!! Enjoy after a hard workout :)

Shake of the day

Peanut Butter Chocolate Truffle 

 

Ingredients:

• 2 scoops chocolate flavor whey protein powder
• 1 teaspoon creamy peanut butter
• 16 ounces nonfat milk
• 1/2 cup ice cubes 

 Sounds good :)

hectic weekend.. recipe!!

So finally after a hectic weekend and no posts I'm back!  No matter who you are this time of year just seems to be so busy for everyone!! As a mother of 3 with baseball, to dance, to soccer, and hockey to name a few of my weekly who has time to cook a great, healthy dinner.. NO ONE!! Instead of trying a new drive thru or the normal drive thru once a week go to the store and stock up on fresh fruits, grains, bottle waters, chicken, and things you can put together quickly and still maintain your diet! Try this recipe!!

Chili Roasted Salmon with Cilantro Cream

Recipe developed by Jeanne Kelley

Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients
Nonstick cooking spray
4 tablespoons fresh lime juice
4 garlic cloves, smashed
2 teaspoons chili powder
2 teaspoons ground cumin
3 teaspoons olive oil
4 5-ounce skinless salmon fillets
1 1/2 cups frozen corn kernels, thawed
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1/2 small red onion, thinly sliced
Salt
Freshly ground black pepper
1/3 cup light sour cream
2 tablespoons chopped fresh cilantro

Directions
1. Preheat the oven to 425 degrees. Mist 2 large baking sheets with cooking spray. In a small baking dish, mix together 2 tablespoons lime juice with garlic, chili powder, cumin, and 1 teaspoon olive oil. Add salmon and turn to coat; let sit.
2. In a medium bowl, toss corn, bell pepper, poblano pepper, and onion with remaining 2 teaspoons olive oil. Transfer corn mixture to one of the baking sheets; spread into a single layer.
3. Remove salmon from marinade and arrange on second baking sheet. Drizzle corn mixture with remaining salmon marinade. Season salmon and corn with salt and black pepper to taste and roast 8 to 10 minutes, until fish is just cooked through and vegetables are tender.
4. Mix together sour cream, cilantro, and remaining lime juice. Season with salt to taste. Spoon corn onto plates and add salmon. Drizzle cream over fish.

Nutrition facts per serving: 444 calories, 33g protein, 22g carbohydrate, 25g fat (5.9g saturated), 3g fiber


It sounds great and I also plan on making this dish this week!!


Jillian

Challange..

A new challenge today!!!!!

• 20 Pull-ups
• 30 Push-ups - NO girly!!
• 40 Sit-ups - sit all the way up, NO crunches!!
• 50 Squats - get your but down as low as you can!!

Rest precisely three minutes between each round. 5 rounds, time each round. To make sure everyone understands, doing 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats on one round!! You have to do it five times!! After completing one rest three minutes, NO longer NO shorter. Then start all over again!! =)

Remember you are only competing with yourself, but try to beat your time each and every time!! 


Jillian

Creatine

Many people have asked me what is creatine, is it a pill, protein, do I need it?? Well your body makes creatine so yes you need it .Creatine monohydrate is a non-vitamin nutrient manufactured by the body in the liver and kidneys and stored in muscle tissue.Creatine helps replenish your cell's reserves of energy. With higher energy reserves, you are able to work out longer and with more intensely. Creatine is already make naturally inside your body, but there are supplements that you can take if you wish to up your levels. So what are the benefits of creatine? Creatine helps aid in muscle recover, more ATP production in muscle cells which means more energy is available for muscular contractions, reduced lactic acid buildup and if your goal is to appear bigger the appearance of the size and shape of your muscles even within the first week of taking it will be noticed. Creatine supplementation also may improve our serum cholesterol levels And of course there are some side effects! Stop taking any creatine supplements if you experence and of these: gastrointestinal distress, dehydration, muscle strains, muscle tears, and also blood pressure flux. 

However not everyone needs to take creatine supplements!! I do not recommend just anyone taking them, this is my opinion! People that would benefit from taking creatine supplements would be athletes that their performances are  characterized by short bursts of intense physical activity. These can consist of sprinters, soccer players, hockey players, weightlifters, and even baseball players, just to name a few!

There are a couple varieties of creatine supplements that you can take. There are 3 main types of creatine supplements. If you ask me they are not all equal in value though!!

• Creatine monohydrate is by far the most common form of creatine found in supplementation. It is composed of 88% creatine and 22% water. Most research studies use this form of creatine because it is the most widely used form of creatine.
• Creatine phosphate is another form that is composed of 62.3% creatine and 37.7% phosphate. The thinking behind this form is that it is the form that your body uses to actually power itself, since creatine on its own will not work. It has to be bounded to a phosphate group. One disadvantage to this form is that you get only 623 milligrams of creatine per gram taken. Also very expensive!
• Creatine citrate is yet another form that is supposed to be much more water soluble and thus is easier to mix with water and taste better. However, there is only about 400 milligrams of creatine per gram of creatine citrate.  

 You HAVE to work out when taking a creatine supplement!! Like I stated before taking supplement for creatine is NOT for everyone!!!!!
 I hope this helps everyone understand a little more about creatine!! If you have any questions please ask!! 

Jillian

Shake of the day..

Cinnamon Roll Protein Shake

 

Ingredients:

• 2 scoops vanilla protein powder
• 1 tbsp sugar-free instant vanilla pudding
• 1/4 tsp cinnamon
• 1/2 tsp imitation vanilla (or 1/4 tsp extract)
• 1 packet artificial sweetener
• a few dashes butter flavor sprinkles or butter-flavor extract, if wanted
• 8 oz. water
• 3 ice cubes

Directions:

Add all ingredients to blender, whip, and serve.

Nutritional Information:

All added ingredients (excludes protein powder & use of milk), please calculate the additional calories according to what protein and milk.
Calories - 25
Carbohydrates - 5g
Protein - 0g
Fat - 0 g
Fiber - 0 g


I love cinnamon, so this is a great one if you also like cinnamon!! 

Challenge..

I have a challenge for everyone!! If you want please post your times!!

As fast as you can

•  10 squats
• 10 push-ups-no girly push ups either!!
• 10 sit-ups

Do nine reps of each. Then eight, seven, six, and so forth, until you reach one rep of each exercise. Rest as little as 30 seconds between sets, or try not to rest at all. Record your time!! NO CHEATING!!

Jillian

Shake of the day..

Nada Colada Protein Shake

Ingredients:

• 2 scoops vanilla protein powder
• 1/2 c pineapple-orange juice*
• 1/4 tsp rum extract
• 1/4 tsp coconut extract (or 2 tbsp shredded coconut)
• 1 packet artificial sweetener
• 4 oz. water (or low-fat milk)
• 3-6 ice cubes

**Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.**

Directions:

Add all ingredients to blender, whip, and serve.Enjoy!!
Nutritional Information:
for added ingredients (excludes protein powder & use of milk depending on your choice of milk/protein)
Calories - 61
Carbohydrates - 15g
Protein - 0g
Fat - 1g
Fiber - 0g 

Great for anytime of the day!!!