Saturday, November 19, 2011

The Body (women)

       I get many messages, where women describe to me their ideal body and it seems to be the exact same shape; “hour glass” frame (small waist, maintain their chest and create or maintain a bigger lower body) I wanted to write about it , because if I didn’t I was soon going to find myself re-writing the same exact email!


        Diet is the key to the toned abs (small waist). Yes, you should do ab workouts to tone the muscle but everyone absolutely EVERYONE has a six pack it’s part of our anatomical muscular structure, it is just hidden underneath layers of fat. After the hundreds of crunches you will have an amazing set of six pack abs, BUT they will be underneath layers of fat. Therefore, in order to have this show you need to reduce your body fat, by having a consistent healthy diet and increasing or beginning cardio. However it’s mostly has to do with your diet, hence the quote “Abs are made in the Kitchen”. Remember the 75/25 or 80/20 rule of diet vs. exercise. The issue that some woman have with this, is that they not only lose the extra fat on their bellies, but they also begin to reduce fat in the buttocks and thighs (something many of you who sent me these emails want to keep)


         The problem here is “spot reduction” you cannot pick an area of the body in which you‘d like to tone or decrease, simply because the body does not work that way. Your body converts fat into fuel for energy but it collects this from multiple areas of the body not just one. In some cases you may lose the buttocks and thighs before you lose all of the fat over your stomach.  It’s just a process, I went through the same. 


          The trick is, that after losing, rebuild. Incorporate heavy leg workouts to build muscle and create a bigger lower body.
To name a few exercises:
·       Leg press
·       Dead lifts
·       Weighted Squats
·       Hamstring curls
·       Leg curls
·       Box jumps
·       One legged squats
·       Stair master
       I know that it may sound like a bit more work then what you expected but after losing and then rebuilding you will end up with a more lifted, toned bum, and if you do it right, a reduced or cellulite free one! J 
**** everyone is shaped differently, not everyone has the same body type. The three different body types are mesomorphs, ectomorphs and endomorphs.
Mesomorphs:
·          Athletic
·         Hard body with well defined muscles
·         Rectangular shaped body
·         Strong
·         Gains muscle easily
·         Gains fat more easily than ectomorphs 

Ectomorphs:
·          Small “delicate” frame and bone structure
·         Classic “hardgainer”
·         Flat chest
·         Small shoulders
·         Thin
·         Lean muscle mass
·         Finds it hard to gain weight
·         Fast metabolism 
       Endomorphs:
·         Soft and round body
·         Gains muscle and fat very easily
·         Is generally short and “stocky”
·         Round physique
·         Finds it hard to lose fat
·         Slow metabolism
 All of which will determine the results you get and how you are shaped. 
        However what is most important is that you’re living a healthy lifestyle. “Beauty is in the eye of the beholder” and what matters most is that you love yourself. Until Next time!

Sunday, November 13, 2011

Busy Body

            This blog is intentionally made for real people, who have their real life problems and obligations so I want this all to relate to everyone because I’m a real person.
          
      I know I’ve mentioned the ideal meal plan is 5-6 meals per day, and I’ve gotten many messages, saying that it’s almost impossible. I’m changing this to at least, 4. Just four! - 3 of which are actual meals and 1 is a snack. If you are really feeling dedicated have 2 snacks. What people sometimes fail to understand is that you don’t HAVE to have a “sit down” snack, with veggies, healthy carbs, and protein, they are just snacks, a small fruit, or a protein shake will do, just fine. Trust me with school, work, training and studying I completely understand where you all are coming from.  


Thursday, September 8, 2011

Preparation is Key

           So I know many of us have started school and it's very easy to slip and start living off vending machines and w.e burger they're giving in the cafesteria, or that with these 3 hour classes it's impossible to eat anything! I'll show you how you can have a clean diet while at school! It'll just take a little preparation...

          Between school, studying, work and training it  honestly is difficult to maintain a healthy lifestyle. I mean with all these other tasks how are you going to find time to cook, eat 5-6 times a day and exercise? As complicated as this sounds it is NOT impossible, as a matter of fact, that's what I do most months of the year, and you can too! You just have to be organized and all this organization helps you with everything else, at least it helped me. I realized I'm one of those people who like schedules and knowing there is a time for everything, even relaxing, so as I organized my fitness schedule, I organized my daily routines as well.

       "Fail to plan, plan to fail" is a proverb I've been living by lately. If you want to succeed in a healthy lifestyle some work is involved, and to add more quotes “anything that is truly worth it, doesn't come easy". 


Tuesday, August 16, 2011

5 Top Fitness Rules

1. Always eat atleast 5 times a day

2. Meals should be 1 part fat, 2 parts protein and 3  parts carbohydrates

3. Eat specifically for a planned activity

4. You cannot lose fat effectively if you dont burn more than you consume

5. It is necessary to consume supplements in order to achieve high performance and ultimate results

Myth Burners!


I know there are many questions that come to mind when it comes to fitness. There are also a lot of different answers and with so many internet sources you may be hesitant to believe anyone. So I decided to go back to the books. Here are a few “myths” and the more logical answers to explaining each of them. 



Saturday, August 6, 2011

Protein! Route to Muscle Building




Recently I received a question about protein:
" Hey Pamela do you think it's healthy for someone that works out 5-6 days of the week, to drink a shake that's over 60g of protein? Or is it good?"

Before I answer the question I would like to tell you the makeup of proteins , functions and why it is so beneficial to your body, especially if you are weight lifting or performing any kind of exercise. 

Friday, July 15, 2011

Weekly Grocery List !

           
           I get alot of requests for my grocery list, so I decided to post some of the food items I get on a weekly basis and maybe you can use this next time you go grocery shopping ! 


Your New Training Buddy!

                 
           When “in-season” or training to reach a fitness goal we make it a priority to go to the gym and get our workouts done, but what happens when that takes up time with your significant other? I’ve found a fun alternative that will benefit both you and your partner! Start training together!
 
            Today I worked out with my guy friend for the first time, I was a bit skeptical because he power lifts, and I didn’t think that we were going to have much in common when it came down to our workout routines… horrible misconception. I actually incorporated some of his routines into my workout. (Switching up your exercise routines confuses the body allowing muscle growth) What was great about this was that he was capable of not only motivating and helping me; but we found something we both enjoy and can do together! Which is great,  in between two busy lifestyles;we don't have much time to hang out.

            When you have someone alongside you providing constant support and an understanding of your goals, they become easier.
            I know that a big part of being with someone is going out to restaurants, movies etc. and in most places you can unknowingly consume up to 2000 calories!! Working out, going out for a walk or joining each other for some cardio on a treadmill could be a new hobby that will allow you to burn those calories, instead of consuming them. This way your significant other won’t feel alienated when you have to get your workout in prior to an upcoming competition or event. Not only that, but it may bring you closer together, it’s one more thing you can share and support each other in.
Cook healthy meals together! Soon enough it becomes a lifestyle and that is exactly what “fitness” and “dieting” needs to be; not something that you do for a few months and start up again when you feel you’ve reached a downfall. Try new things!
For the individual not pursuing the healthy lifestyle, try to experiment and maybe go  to the gym with your partner or try a “healthy” dish, you never know, you may like it and be hooked ! For the individual pursuing a new fit lifestyle, you may inspire your partner to try new foods and eliminate the tempting but unhealthy Swedish fish, Chocolate bars and other snacks you have at home, making it a lot simpler to stick to healthy eating and allowing you to reach that overall figure you desire.
             It may be easy to exclude your significant other in your new eating habits and exercise routines, because you think they may not be interested, but communicate, and you may find they are more interested than you think! Who said training had to be a one person thing? You may be looking at a permanent training buddy and possibly a new way to spice up your love life!

Thursday, July 7, 2011

Wraps to Go !


          I know many of us like to go out on trips with friends and family, or have busy days and sometimes you find yourself meeting your 3hour meal deadline and are only surrounded by fast food restaurants. For days like these I’ve learned to be prepared and create quick and simple wraps containing my lean meat, greens and simple carbohydrates. These wraps are delicious, compact and a great way to keep on track with your healthy lifestyle.

Wednesday, July 6, 2011

Pasta You WON'T Feel Guilty About!

                A fear of changing one’s way of eating is having to give up one’s favorite food.
There are many alternatives to your favorite dishes you just need to be creative! I had given up spaghetti and in fact I’d have stopped eating pasta in general when I began training, until I found a healthier alternative that taste just as great, if not better. SPAGHETTI SQUASH!!! This delicious squash when cooked looks exactly like spaghetti hence the name, and is the item in the picture placed above. 
                Usually people eat pasta made up of white flour which has a high Glycemic Index.  Don’t know about Glycemic Index check out http://www.pfungfitness.com/2011_07_01_archive.html
Here are nutritional differences between white flour pasta and spaghetti squash. There are 220 calories in 1 cup of spaghetti and 43g of carbohydrates. Compared to  42 calories in spaghetti squash and only 10g of carbohydrates in 1 cup of Spaghetti Squash . Big difference huh?  
The recipe to this delicious meal is simple:
Ingredients:
Prego Traditional Spaghetti sauce (Serving Size 2Tbs. = 20 calories) Feel free to make your own tomato sauce out of fresh tomatoes, I just feel like this is much simpler.
½ Spaghetti Squash
1Tsp. olive oil
Black Pepper to Taste
Oregano and Basil leaves to Taste
Pre-heat oven to 375 degrees for 15 minutes. Sprinkle black pepper and teaspoon of olive oil to spaghetti squash. Place squash shell facing up onto pan and cover with aluminum foil. Cook squash for about 30 minutes or until you’re capable of easily inserting a butter knife through the squash’s shell. Once the squash is done remove from pan, and scrape its contents with a spoon into a bowl. Measure out 1 cup of spaghetti squash, add 2Tbs. of Prego Tradition Spaghetti sauce and sprinkle oregano and basil leaves to taste.
                ***If you have time add some lean ground turkey to the mix and make some turkey meatballs to add to your spaghetti!
 Enjoy!!

Friday, July 1, 2011

Eating the Right Fruits?

                I received the following question and picture earlier this week.
                @pfungfitness is it ok to eat all fruits in the am? Am I missing nutrients?
                Although fruits are very beneficial as well as full of nutrients, beware of eating too many. Fruits are full of natural sugars; these natural sugars are carbohydrates (carbs).  Carbohydrates prevent your body from feeding on its own muscle and are converted into glucose, which give you energy. However, a copious amount of carbohydrates and not enough energy expenditure cause your body to convert the extra carbs into fat. 
 

Thursday, June 30, 2011

Drinking Enough Water?


            Water, as many of us know is essential for survival, but exactly how much water should we be drinking? Doctors recommend 8-9 cup of water a day that is about half a gallon of water. However, if you’re performing strenuous physical activities 1 gallon of water is recommended ( that is eight 16oz water bottles , in case you didn’t want to lug around a gallon of water like I do )
            Water is a very important component in your health and can be very beneficial for weight loss. It is critical to drink water when strength training. You lose a lot of water that needs to be replaced to prevent dehydration and increase muscle recovery. 
        
           
 Some Benefits of drinking water: 
  • clearer skin
  • prevents bloating by washing out the sodium the holds onto water 
  • helps with dry skin and brittle hair by hydrating
  • flushes out toxins
  • controls appetite          
            
           Drinking the proper amount of water also helps control hunger. If you drink about 16oz. (one water bottle) of water with each meal you are less likely to overeat, because you become fuller quicker. Tip: The body can give you signals of it being hungry, when it is actually thirsty. So before you reach for the food drink some water and see if that satisfies you. J
            ***It is possible to drink too much water; this can lead to water intoxification, where your body dilutes its necessary nutrients. Too much water in a short period of time can cause an electrolyte imbalance, which leads to your body lacking sufficient sodium ion concentrations.
            I know water may be a bit bland to some people, I had the similar problem, and in fact I never really drank water until about 3 years ago. There are many ways to make drinking water easier:
  •   Adding Crystal Light. They have a vast variety of flavors with very low or no calories at all
  • Adding lemon, cucumber, watermelon, strawberries to your water
  • Drinking more tea
  • Making your own frozen lemonade
A Gallon a day keeps the hunger away ;)

Tuesday, June 28, 2011

Delicious Breakfast Recipes

Protein Pancakes (This is great for the person on the go. I usually cook these the night before, wrap it in some aluminum foil and have a healthy breakfast to go in the morning. You can also have it as a healthy snack)
·         1/3 cup of regular oats
·         4 egg whites
·         Cinnamon to taste
·         ¼ cup of berries
·         Mix all ingredients and cook just like you would a regular pancake.
·         Add some spray butter and sugar free syrup to the end product and enjoy!
Quick Berry Smoothie (Another simple and quick recipe for the person on the go. Pack it in a sports bottle and have a great start to your busy day!)
·         1/3 cup of dry oats
·         ¼ cup of berries
·         ½ banana (optional)
·         1 cup of unsweetened almond milk
·         Ice
·         Mix all ingredients into a blender, blend and enjoy!
Protein oatmeal (Very quick and simple, but very fulfilling)
·         1/3cup oats cooked with water
·         1 scoop of your favorite protein
·         Mix ingredients and enjoy! Feel free to add fruits, and spices such as cinnamon or pumpkin spice
Egg white, Veggie omelet and Oatmeal
·         4 eggs whites, cooked with a cup of veggies. Feel free to add any of your favorite veggies. I usually add onions and peppers with collard greens, or spinach.  If you’d like sprinkle a bit of fat free cheese. Sometimes I add a small amount of avocado or use 1 whole egg and 3 egg whites rather than 4 whole egg whites to incorporate a healthy fat unit. 
·         1/3 cup of regular oats (also equivalent to 1 packet of oats if you decide to buy it in package form, personally I find the larger jar of oats to be a better bargain) cooked with water.
·          I add ¼ cup of berries and some cinnamon to add a little flavor to my oatmeal. Feel free to experiment with different fruits. Apple and cinnamon is also a delicious combination.  As well as adding a bit of pumpkin spice to your oatmeal.
Almond Pancakes
·         2 Scoops of almond meal
·         2 scoops of protein powder, I prefer vanilla but feel free to try your favorite flavor
·         2 whole eggs
·         2 egg whites
·         ½ cup of water
·         ½ cup of organic coconut milk
·         Mix all ingredients and cook just like you would a regular pancake.
·         Add some spray butter and sugar free syrup to the end product and enjoy!
Protein Pancakes 2
·         1 scoop of your favorite protein powder ( I usually use chocolate for this one)
·         1/3c cup of regular oats
·         4 egg whites
·         Cinnamon to taste
·         Mix all ingredients and cook just like you would a regular pancake.
·         Add some spray butter and sugar free syrup to the end product and enjoy!

 Hope you Enjoy! I'll keep you posted on many more tasty recipes !






Breakfast For Champions


Eat Breakfast, Start up your metabolism and Lose Weight!

            Many people believe that skipping breakfast will lead to weight loss by reducing your fat and calorie intake, but the truth is while you sleep your metabolism slows down and by eating breakfast you are starting it back up. 
Now, you may ask “exactly what does my metabolism have to do with breakfast or losing weight?”
  When you skip breakfast or any meal, your body goes into what I like to call “starvation mode”, your body compensates the hunger by slowing down the metabolism and conserving the calories that you have in your body, so your body can keep itself alive. 

Not providing your body with enough nutrients and “starving” yourself leads to your body burning first your protein, then carbohydrates, your fats and finally your muscle, which could potentially lead to eating disorders such as anorexia.
 When your metabolism is “working” (digesting foods, converting what you eat and drink into energy) you are actually LOSING calories!
  A healthy fulfilling breakfast consisting, of good fats (YES there are GOOD fats), simple carbohydrates and protein all of which can eliminate unhealthy choices throughout the day.  By eating a fulfilling, satisfying breakfast you are less likely to be hungry during the day and will eat smaller portions, reducing the chances of eating too many calories later in the evening. Also, by eating your carbohydrates earlier in the day you give your body a chance to burn them off as a product of energy.
I understand that with work, kids, school and other responsibilities it may be difficult to actually cook breakfast, or maybe, you don’t know any healthy recipes. Breakfast doesn’t have to be difficult just follow these tips and you’ll be golden. (Remember to avoid the use of too much sodium, sugar and complex carbohydrates)
·         Plan! Decide what you want to eat the day/night before and if you are going to be eating on the go, you may want to cook your meal the night before and save in a plastic container.
·         Choose foods high in fiber. Foods such as oatmeal, whole grain breads and cereals high in fiber. Fiber will keep you fuller throughout the day, decreasing your cravings.
·          Add a fruit, such as an apple, peach or pear etc.
·         Choose a low fat, low cal yogurt. I prefer Greek Yogurt; it is a great source of nutrition and high in protein.
·         Add veggies in your morning omelet.
·         Drink water !!! You should drink about 32oz. of water with each meal.  That is about to water bottles. Water is not only great for your body but will also keep you fuller longer.
When it comes to breakfast something, ANYTHING is better than nothing.
Therefore…
 eat breakfast, start up that metabolism and burn calories!
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