Archive for October, 2009

I cuss, you cuss, we all cuss… for Asparagus!

Ok, so it’s not ym favorite food, and probably not you favorite either. But like all dark green vegetables its backed with vitamins and minerals!

Here’s a recipe that might actually bump these food a few notches up on you like list:

Lemony Asparagus

• 2 Tbsps. lemon juice

• 7 tsps. extra virgin olive oil

• 1/2 tsp. Dijon mustard

• 1 clove garlic, minced

• 2 pounds thin asparagus

In a bowl, combine lemon juice with salt and pepper to taste.  Whisk in oil and set aside.

Trim and wash asparagus.  In a large saucepan of boiling salted water cook asparagus until just tender, 3 to 4 minutes. Drain asparagus in a colander and pat dry.

Gently toss asparagus with oil and lemon mixture and salt and pepper to taste. Serve immediately.

6 servings

47 calories/serving.

Jason Statham, is one of my favorite actors. Now to be honest, I don’t think of him as a enormously talented actor, but when you go to one of his movies you can be assured of 3 things.
1. He will drive cool cars very fast
2. He will pummel lots of bad guys
3. He will look good while doing 1 and 2

Now before anyone looks at me funny, just look at this picture:

Not only is he going bald (Like me) but he is ripped!! (Sort of like me )

This guy is in phenomenally good shape, which is why when he speaks about fitness I listen. Mr. Statham once said “You’re body is like a stick of dynamite. You can nudge it around all day and nothing will happen. But hit it just once with a hammer… Bang!”

This is one of those sentiments I fully believe everyone needs to take to heart. When we go to the gym, or exercise at home, we need to go all out. Far too often you will go to the gym and see people loafing around. When you go to work out, focus on the WORK! It may be they are talking to their friends, watching TV, scoping out a gym bunny, or reading a magazine while they are on a machine.

No matter if you work out 7 times or 1 a week you need to keep the intensity up. Here’s a few ways to keep laser beam like focus on your workouts:
• Preplan your workout – This will keep you from wandering around the gym when you go
• Have a list of alternate exercises – Depending on when you go the station you want may be occupied having alternate exercises will keep you moving and your heart rate up
• Set a time limit – Figure out how long it should take to finish a workout. Having a deadline can help speed you along
• Bring a watch – Set the alarm or timer for your rest periods so you aren’t taking extra time between sets
• Picture your next set – Instead of the TV, mentally focus on what good technique looks like, picture doing every rep and how you will do each one perfectly
• Mind on the Muscle – When lifting be aware of the primary muscle you are working. Keeping your mind focused on the muscle and the lift will give you better form, more strength, and better results
• Stare at the wall – It may seem strange to you, but it’s better than staring “that one girl/guy”… don’t be creepy!
• Push your partner – I guarantee if you push your partner to work hard and keep focused, they will push you right back (just keep it friendly)

Remember, your body needs to be stressed and pushed to build muscle and/or lose weight. Working out with little or no intensity is only cheating you. You should be tired and sweating after each work out.

In my last article I wrote about how everyone has abs, and how you can expose yours. As I read what I wrote I started mulling over what I said, and I hope I haven’t give the wrong impression. Having a 6-pack isn’t the end all of fitness. However, the way people show them off and chase after them would tell you different.

My argument as to why a 6-pack really isn’t important is pretty much the same as I gave in throwing away your scale. Living a fit and healthy life style is less about what your specific weight is, and more about achieving what you want out of life. If you spend all your time chasing a 6-pack instead of going out and enjoying your life and new physique you’re never going to be happy. What’s more, if you ever lose that 6-pack you’ll find yourself back in the same situation of self-dislike as before.

The best way to make you happy is by setting some good sustainable goals for yourself. Of course a 6-pack can be one of those goals, but try giving yourself a variety of goals which you can work towards. Here’s a few good examples:

1. Do a half (or full marathon)

Start out with a half marathon and you get all the excitement and energy of finishing a big event without the massive amounts of training and day after soreness. Your coworkers and/or peers will be amazed with you regardless of it being a “half”, just the word marathon will inspire awe. The fact that you did it will be something you can always take pride in, no matter what your physical condition is in the future. (You don’t even have to run it!)

2. Run a 8 minute mile

Nearly everyone hates running, or at least mildly loathes it. Rise above the masses by being able to outpace more than most teenagers. It will feel good every time you reach to bump up the speed on the treadmill when the person next to you is dying just trying to keep up. Lapping people on the track is a wonderful feeling too!

3. Do 10 pull-ups

Look around your office or where you work. Odds are is that most people around you can’t do 1, a few may be able to 2 or 3. Even at the gym, most won’t be able to do 5 or more. Blow them all away by cranking out 10. Even if you start to slip in the future and can only do 6 or 7, you’re still ahead of the pack.

4. Fit into size XX jeans

This is a great one since you don’t need to look at the scale or do any crazy measurements. On top of that, there is nothing better looking than someone who is comfortable with how they look in what they are wearing. Being able to wear the same size pants as your teenager is something worth bragging to your friends about in addition to being easily sustainable.

5. Keep up with your kids

No matter what their age is, it’s disheartening to have to slow or sit down in the midst of a game of tag. Being able to play hard with the kids till bedtime is a workout by itself. Who said exercising takes time away from the family. You’ll get bonus points from the kids by spending the extra time with them.

If you want to permanently lose weight, you need to start building muscle. Protein is the building block of muscles. This means that you’re going need to start eating more protein in order to build those fat burning muscles. In order to consume enough protein you can stuff your face with lean meats every meal… Don’t get me wrong, steak at every meal sounds wonderful, but the expense is a little prohibitive. You’re other option is to start consuming protein in the form of shakes, bars, and powders.

If you’re like me, then you’ll probably want to get the most for your money. Hands down that means buying protein powder in bulk form and then mixing it yourself into shakes or smoothies.

Below are, in my opinion, your three best powders on the market. All are good for you, all contain everything a body needs to develop fat burning muscles, everything else is personal taste. Read the reviews and you will find the same gripes, either it tastes bad or doesn’t mix well, and that you should buy a different product. (Which by the way has the same complaints in its review section)

I’ve used all three, and I can honestly say that they taste pretty much the same. Muscle milk probably tastes the best if you are going to drink it straight mixed with only water or milk. EAS is the cheapest which means a lot to my wallet.

My advice is instead of trying to mix it with milk or water and drink it straight, is to throw some in a blender and use it to make smoothies. You will never have to worry about clumping, and any difference in taste is muted by all the other things its been mixed with.

I was able to find EAS at my local Costco for about the same price as Amazon, so I picked it up there. After a few weeks of just chocolate, I picked up another bag of vanilla. Switching between the two flavors kept my taste buds happy, and the increased protein helped my workouts benefit me to their fullest, all while keeping my wallet happy too.