http://www.coachcalorie.com/exercise-intensity/ 

You may think that many of the foods that you eat are healthy, yet many of the foods you eat are easily converted to glucose (sugar) by your body and you may as well be eating spoon full upon spoon full of sugar. Foods that have a high glycemic index begin to be converted to glucose as soon as they enter your body! Most of the include grains, potatoes, and some fruits.

When you consume foods with a high glycemic index your body releases insulin in order to break down the glucose and stabilize your blood sugar, but your body often releases excess amounts of insulin ultimately lowering your blood sugar and leaving you craving additional sweet, carbohydrate, calorie rich foods. This is why many people binge eat and/or over eat.

So, my rule is to consume the majority of your nutrients from lean meats (fish, chicken, lean cuts of beef, lean cuts of pork, and turkey), fruits, and veggies, and consume 40g carbs or less from 100% whole grain per day. Also, if it doesn’t state 100% whole grain on the package, it’s not 100% whole grain (Don’t get it if it only say “whole grain”)! I also eat some dairy every day. Mostly AdvoCare Muscle Gain (whey protein), cheese, milk, and Cho-Bani greek yogurt with fruit.

It is also a great idea to supplement your diet. I take OmegaPlex fish oil, Spark, Muscle Gain, and Catalyst. All developed by AdvoCare.

AdvoCare website: https://www.advocare.com/120426100/default.aspx

Below is an article that I found on livestrong.com (http://www.livestrong.com/article/109449-foods-turn-glucose/#ixzz20sm1PuhK):

FOODS THAT TURN TO GLUCOSE Glucose is a type of sugar, absorbed and digested quickly in the body. While all carbohydrates eventually break down to glucose in the body, some foods containing carbohydrates do so faster than others. There are benefits and drawbacks to consuming glucose. For example, the National Diabetes Information Clearinghouse (NDIC) says foods that turn to glucose in the body are an excellent source of fuel for energy. Unfortunately, eating too many carbohydrates, or eating them too quickly, could lead to hypoglycemia and symptoms such as dizziness, hunger and fatigue, according to the NDIC.

Dates

Many people choose to eat fruits like dates when they want a healthy snack or to lose weight. Since dates are a type of fruit, they turn into glucose in the body when ingested. The glycemic index is a way of rating how quickly a food breaks down from carbohydrates to sugar in the body, usually on a scale of 1 to 100. Unfortunately, the Linus Pauling Institute at Oregon State University reports dates have a glycemic index of 103, meaning they turn to glucose in the body almost instantly. The institute states that one drawback of eating too many foods with high glycemic values is they can increase risks of obesity and diabetes.

Potatoes

Potatoes are high in carbohydrates, and turn into glucose quickly in the body. Foods with a glycemic index of 50 or above break down into sugars quickly. The Linus Pauling Institute states that one medium-sized baked Russet potato has about 30 g of carbohydrates and a glycemic index of 76.

Cereals

Since refined cereals usually consist of corn, wheat and sugar, they are often high in carbohydrates. Cornflakes cereal, for example, has 26 g of carbohydrates per cup, and has a glycemic index rating of 81. Cereals with added sugar, like those with marshmallow bits and other kid-friendly additions, usually break down to more glucose quickly and easily since sugar is part of glucose.

White Bread

White bread is another food that turns into glucose when eaten. The National Diabetes Information Clearinghouse says most types of bread are high in carbohydrates. The difference between whole wheat bread and white bread lies in the fiber content and glycemic index. Whole wheat bread is high in fiber, which makes it turn into glucose slower. According to the Linus Pauling Institute at Oregon State University, one large slice of white bread has 14 g of total carbohydrates and a glycemic index of 73. This means white bread turns into more glucose than wheat bread since it often has fewer grams of fiber and other macronutrients like protein.

The recent growth in knowledge and expansion of technology has allowed people to grow overweight, lazy, or overweight and lazy. The majority of work these days requires brain and not brawn, and since physical activity is playing less and less of a role in our daily lives, you need to supplement your body with a dose of daily exercise. Daily exercise is now a choice for most Americans and not a necessity, but you are going to make the right choice! You are not going to wait until you are 50+ years old, 40-50 lbs. overweight, borderline diabetic, hypertensive, and on the brink of death until you say to yourself, “hmm, maybe I should have taken better care of myself when I was younger so I can enjoy the company of my wife, my children, and my children’s children for many years to come! That’s right! You are an incredible fat burning machine, and you are going to begin starting… NOW!

Jump-start your engine because you are about to place your body into fat burning overdrive!

You begin to subject your body to stresses and overloads of varying intensities. All of this exercising is new to your body and you begin to feel light headed, fatigued, and nauseous. Your trainer asks you what you had to eat this morning, and you begrudgingly tell him you had a Diet Coke and donut whole. He then tells you, “If you eat like crap, you’re going to feel like crap, and if you feel like crap, you’re going to look like crap.” Then he smiles and tells you to lie on your back with your feet in the air. Moral of the story- exercise the right way and don’t eat crap. If you don’t know how to exercise and eat right, have a personal trainer or a dietitian help you get on a better path!

You are now getting a hang of this exercise and eating right stuff, and your body is gradually adapting over time to overcome the demands you are placing on it. You are really working extra hard today yet you do not feel light headed, fatigued, or nauseous! You sure are happy that you had eggs, fruit, greek yogurt, and milk for breakfast instead of that Diet Coke and donut whole. Your healthy choice is really helping your adenosine triphosphate (ATP) fire on all 8 cylinders today! You now know that your trainer is not as dumb as he looks, and you realize that diet really is an integral part of health and fitness.

Don’t get discouraged if you don’t see and feel results right out of the gate. It typically takes about 8 weeks of exercising to notice gains in strength, 9 weeks to notice visual results, and 12 weeks to notice muscle hypertrophy.

Energy to contract your muscles is coming from ATP. One supply provides energy for short, intense bursts (about 10 seconds). This supply is known as phosphocreatine. Another form of ATP is generated through the process of glycolysis. This is where your body converts stored sugar (glycogen) into energy. This form of energy is good for up to 45 second bursts of exercise. Both of these forms are forms of anaerobic energy (without O2), and that is why I rarely have my clients do a single exercise for longer than 45 seconds. As you exercise more, your body will adapt to enable a greater production of ATP, and this adaptation will help you burn greater amounts of fat in proportion to carbohydrates. You will also produce more force with each muscle contraction.

Now put your brain to use for something other than making money. Use it to turn your health around by becoming an incredible fat burning machine and you will be happy, healthy, and wealthy! 

Is it hard for you to eat healthy when you dine out? Well, it shouldn’t be!

Even if you go out to a bar, there is usually a healthy option for you to make (and you should take that option). Here are a few rules you can follow:

1)      Get a salad with light or free dressing ON THE SIDE. That way you control the amount you eat!

2)      Get your food steamed, broiled, baked, or grilled

3)      Do you want a burger? Skip the bun!

4)      Substitute you fires, tater tots, etc. for some fresh veggies with no butter (ask for a tray of veggies)

5)      Get a beer (darker the better), a glass of wine, or other unsweetened beverage. No soda!

6)      Tomato sauces not creamy sauces

7)      Get a box to take home some left-overs! Don’t scarf it down if you are already full

8)      Eat slowly, so before you explode your stomach can tell your brain that it is full! I am guilty of this J

RECIPE OF THE WEEK

Salmon works well on the grill. After you've wrapped the fish in aluminum foil, grill until firm and opaque throughout, about 10 minutes on each side. Serve on couscous with steamed green beans on the side.

Serves 2

Ingredients

1/2 cup pineapple juice
2 garlic cloves, minced
1 teaspoon low-sodium soy sauce
1/4 teaspoon ground ginger
2 salmon fillets, each 4 ounces
1/4 teaspoon sesame oil
Freshly ground black pepper, to taste
1 cup diced fresh fruit, such as pineapple, mango and papaya

Directions:

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.

Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit.

Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.

http://www.mayoclinic.com/health/healthy-recipes/NU00462

Growing up, I had a lot of obstacles and stresses in my life. Constant child custody battles between my family, abuse, and no guidance. Until I was about 12 years old, the only person I had to guide and help me along was my older brother, Jason.

Jason and I were always active. We isolated ourselves outside of our home as much as possible, yet I still grew up overweight and self-conscious of my body image. I didn’t have any guidance in my food choices, so I just ate what was available. I ate what any 7 or 8 year old boy could prepare for himself, hotdogs, Kool-Aid, and left-over mac-n-cheese. The majority of the food I ate was processed, high in sugar and/or fat, and had virtually zero nutritional value.

It wasn’t until I was about 12 years old that I began to realize that I could actually do something about my health and image. My brother ran away from home to live with my father and my grandparents, and that was when my weight began to spiral upwards. I was left back at my mother’s for a while until I too got to move back to my hometown with my father. By the time I realized I needed to make a change in my eating habits I was 12 years old, 5’2” tall and 160+ pounds. I was popular in school, but I still had people make remarks about my size. I was the kid that wore a shirt in the swimming pool, and soon enough I didn’t even go swimming at all because everyone would ask me why I wore a shirt. Shortly after that, I got my first stretch mark on my inner thigh, and then one more on my “love handle.” As soon as I found out that stretch marks were a permanent scar on my body, I started to make changes! Like always my older brother was there help guide me.

I had been active my entire life. I played sports and rode my bike everywhere! Yet I was still overweight! I started to watch what I ate, and when I hit junior high, I hit the gym. My uncle introduced my brother and me to resistance training when I was about 13. I joined the wrestling team shortly after. Before I knew it, I was 14 years old, 5’9”, and 142 lbs.! Not only that, I had six pack abs, I was bench pressing 210 lbs., Squatting 285 lbs., and deadlifting a whopping 345 lbs.! I can barely believe it either, but I have the card that I tracked my progress on sitting right here in front of me! As a freshman, I was the strongest kid pound for pound in my entire high school (~400). As a sophomore I was the strongest kid in the entire school. By the time I was 18 years old I could bench press 305 lbs., squat 405 lbs., power clean 240 lbs., and deadlift 535 lbs.! I also received all conference recognition in both Baseball and Wrestling, and believe it or not, I graduated with high honors and received 12 scholarships! Mostly due to my work ethic and not my level of intelligence :)! haha

Even though I accomplished many of the short term goals I set for myself, there were still some things that I did incorrectly. To this day I have muscle imbalances due to improper training. I knew the basics and that helped me reach the goals I wanted to reach, but I needed someone to teach me the process of working for proper muscle balance. Currently, the muscles in my chest are over developed when compared to the muscles in my upper back. It used to cause back pain in my mid to upper back, but I gradually corrected this muscle imbalance. Now my back pain is virtually non-existent! This is just one example of many ways you can do harm through exercise, so be sure you either consult with someone that knows about exercise, or hire a certified personal trainer before you begin an exercise program.

No matter what the obstacles are that you have hurdled in your past and no matter what obstacles lay ahead, there is always room for growth and success. It’s never too early to make a change that optimizes your health and well-being! I still have a long way to go, but I attribute much of my past success to my dedication to exercise and improved health. Life is a lot easier when you are not worrying about poor health and self-image!

Currently, I am 24 years old and a graduate from the University of Wisconsin- Madison. I have been passionate about health and fitness for over half of my life, and I have learned a lot about exercise and nutrition during that time.  My strong desire to help people live healthier lifestyles caused me to pursue a career in personal training, so I became a certified personal trainer through the American Council on Exercise (ACE). I continue to soak in as much knowledge as possible through self-education, continuing education courses, exercise workshops, and other fitness certifications. I would love to put my knowledge to work for you! I have boot camps and personal training going on throughout the year.

You have goals and plans, but are you executing those goals and plans?

Whether you are working toward a more lucrative career or a fitter, healthier body, you aren’t going to get anywhere without execution! Execution is the place where innovation and action come together to make growth happen. Knowledge without action won’t get you anywhere, so start tomorrow morning off by jumping out of bed (I know it’s Monday, but you can do it!), running down your goals/plans, and executing them!

“The secret of success is charging. The secret of success is to activate yourself. Get a burning inside yourself that makes you want to run. Nothing will happen until you do! …Positive thinking will get you nothing, unless you combine it with charging. Writing out your goals is useless unless you charge them down. Talking is only an oral exercise, unless you ACT on what you say. Dreams are only dreams, unless you become a rhinoceros and charge at them!”

-Scott Alexander

This quote is from a book I recently read called, “Rhinoceros Success.” I highly recommend this book to everyone. The book is very motivational, easy to read, and you will even get a few laughs out of it!

I can get the book for you for $5.  If you are interested, let me know. Otherwise you can buy one on Amazon.com for around $20.

http://www.amazon.com/s/ref=nb_sb_ss_i_0_7?url=search-alias%3Daps&field-keywords=rhinosaurus+success&sprefix=rhinosa%2Caps%2C192

Weekly Recipe: 
Southwestern frittata Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than being folded inside the eggs. This version uses egg whites instead of whole eggs to reduce the amount of calories, fat and cholesterol. Serves 2.

Ingredients

1/2 green or red bell pepper, diced
4 fresh mushrooms, sliced (about 1/2 cup)
6 egg whites
1/2 cup salsa, plus 2 tablespoons for garnish
1/2 cup shredded cheddar cheese

Directions

Preheat the broiler. Position the rack 4 inches from the heat source.

Lightly coat a heavy, oven-proof skillet with cooking spray. Place on the stove over medium heat and add the peppers and mushrooms. Saute until the vegetables are tender, about 5 minutes.

In a small bowl, whisk together the egg whites and 1/2 cup of the salsa. Pour the egg white mixture into the skillet with the vegetables and cook until partially set, about 5 minutes. Don't attempt to blend or scramble the mixture. Sprinkle with cheddar cheese.

Place the skillet under the broiler and cook until the cheese is melted and eggs are set, about 5 minutes.

Divide the frittata in half and spoon onto individual plates. Garnish each serving with 1 tablespoon salsa and serve immediately.

http://www.mayoclinic.com/health/healthy-recipes/NU00442

Are adhesions deep in the longissimus dorsi of your sacrospinalis in need of kneading? Let's put it another way: Does your ass hurt?

Well, a simple $18 closed-cell foam roller could be your cheap ticket away from pain—a solution just as effective as an expensive full-body massage, and without the lavender-scented oil. Self-massage with foam rollers is all the rage among elite athletes, keg-league softball players, and even hunchbacked, deskbound Web 2.0 titans—and not just because it feels so good. In fact, it can help you train better and harder.

You won't find a lot of scientific research on foam-roller therapy, but anecdotal love letters from physical therapists and strength coaches abound, says Mike Robertson, M.S., C.S.C.S., co-owner of Indianapolis Fitness and Sports Training. "It helps stiff muscles relax and breaks down scar tissue, and improves your range of motion," he says. All of which can lead to a more productive workout—and help you build more muscle and greater strength as a result. That's why foam rollers have found a place in professional training rooms around the world.

Foam-roller massage can be useful even if you rarely find yourself in a squat rack. Flexibility and mobility become increasingly important to good health in your 30s and 40s, when your joints begin to lose some motion and lubrication, says Harold Millman, D.P.T., who practices in Bethlehem, Pennsylvania.

Whether you're an athlete or a desk jockey, you can benefit from a ride on a foam roller. Do these five exercises before your workout—or at any time—and you'll attack the most common tight-muscle problems for men.

Massage your IT band
Best for runner's kneeYour iliotibial band (ITB) runs along the outside of your leg from hip to knee; it often becomes overtight from high-mileage hoofing.

HOW TO DO IT:
Lie on your right side while propping yourself up with your elbow and forearm. Slip a foam roller beneath the outside of your right thigh and lift your right foot. Cross your left leg over your right and plant your left foot on the floor. Now roll back and forth for 30 seconds from the bottom of your hip to just above your knee. Then turn over and work your left ITB. To increase pressure, take your bracing leg off the floor and stack it on top of the leg you're massaging.

Massage your Piriformis
Best for sciaticaTension in the piriformis (between your sacrum and the top of your femur) can irritate the sciatic nerve, causing butt and hamstring pain.

HOW TO DO IT:
Sit on a foam roller and support yourself by placing your left hand on the floor. Now lift your left leg and place your ankle across your right bent knee, holding it there with your right hand. Lean to your left and position yourself so the roller is directly under your left butt cheek. Roll back and forth over the piriformis. Alternate positions to hit the muscle from different angles until you find the hot spot. Roll for 30 seconds, and then do your right butt cheek.

Massage your Thoracic spine
Best for upper-back mobilityBig chest muscles, weak back muscles, and sitting all day can conspire to cause pain from your neck to your lumbar region.

HOW TO DO IT:
Lie on your back and place a foam roller beneath your upper back, near your shoulder blades. Your feet and butt should be on the ground and your hands behind your head. Now brace your abs as if you were about to be punched in the stomach, and slowly work the roller for 30 seconds up and down your upper back—that is, from your shoulder blades to your middle back (not your lower back).

Massage your Hamstrings
Best for lower-back painInflexible hamstrings can interfere with sports performance and cause lower-back pain.

HOW TO DO IT:
Sit on a foam roller with your legs outstretched, and support yourself by placing your hands on the floor behind you. Position yourself so the roller is directly under your hamstrings. Slowly roll forward and back from the base of your glutes to the bend in your knee for 30 seconds. Try it with your feet turned out and then with your feet turned in, to work the hams from all angles. You can increase the pressure by stacking one leg on top of the other.

Massage your Quadriceps
Best for jumper's kneeTight quads can tug on your patellar tendons, causing pain around your kneecaps.

To keep your knees healthy and loose, lie on your stomach with the roller placed under your thighs. Holding your body straight, roll yourself back and forth from hip to midthigh for 30 seconds. Bend your knees to increase the pressure.

Read more at Men's Health: http://www.menshealth.com/fitness/boost-muscle-flexibility#ixzz1qthCc3vE

Shin splints cause a radiating pain in the front lower leg and often make an appearance among new walkers and runners who exercise on hard surfaces that offer no shock absorption.
The underlying cause of shin splints is weakness in the lower leg muscle, an area known as the tibialis anterior. Follow these tips from Life Fitness to avoid a constant battle with shin splints and learn ways to cope with them appropriately.

Short-Term Solutions

Take your walking/running routine to a softer surface, which will reduce the shock that travels through the legs. Try exercising on a treadmill, grass or sand.

Consider purchasing orthotic shoe inserts at a local drugstore. If your shin splits are extreme, it may be helpful to visit a podiatrist for prescribed custom inserts.

Pace yourself! Increase your mileage gradually. Walking or sprinting an instant 5k after a winter-long hibernation will leave your muscles overworked.

Alternate your exercise regimen by cross-training, which offers variety and can help relieve overall muscle stress.

Don’t forget that stretching is one of the most underrated forms of therapy and relief. Make it part of your daily routine, and your shins will thank you.

 Long-Term Solutions

Try walking on your heels. Walk across the room two or three times at first and slowly build up to repetitions.

While standing or sitting, lift your foot slightly off of the ground and draw the alphabet with your toes. Repeat on the other side.

Flex and point the toes any time you’re sitting. Try making this a daily routine.

It’s great to be enthusiastic about starting an intense fitness routine, but respecting your muscles will allow you to suffer less shin splints and meet your goals faster.