Focus on the Negative for Once
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:
- Positive strength: the motion of lifting the weight.
- Static strength: holding weight in a contracted position.
- Negative strength: the motion of lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
For more weight lifting tips, visit us at The Body Firm.
New Omelette Recipe
Here's a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2
Here's what you need...
- 1 teaspoon olive oil
- 3 small tomatoes, finely chopped
- 2 (4oz) cans of fire-roasted, diced green chiles
- 12 egg whites
- 2 Tablespoons water
- Non-stick cooking spray
- In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
- In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ΒΌ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
- Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.
Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.
Which Type of Eater are You?: #3 Party Binger
3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you've consumed and often stop only when it's time to leave.
- Stay more than an arm's length away from the buffet or snack bowls.
- Put only two food items on your plate during each trip to the table.
- Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
- Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
If you need help planning a more healthy diet, visit us at The Body Firm.
Which Type of Eater are You? #2: The Snack Grazer
2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can't walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
- Chew gum throughout your day to avoid mindless munching.
- Keep tempting snack foods out of sight and out of mind.
- Never eat directly from a package. Portion out your snack into a dish.
- Don't purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.
For more nutrition and diet suggestions, visit us at The Body Firm.
Biking and Health Benefits Uncovered
A recent article by CNN has linked biking to slower weight gain, especially in pre-menopausal women. The study mentioned in the article noted the women who biked for just five minutes each day gained significantly less weight over a 20-year period.
Biking might be the easiest form of cardio to fit in your daily routine. Bike to work, to the gym or to the grocery store. Cycling is not only an alternate form of transportation, but also a fun way to get outdoors.
Try one of our cycling sprint interval programs at The Body Firm.
Cancer Prevention Through Healthy Living
We all have been affected by cancer. Whether we know someone who has been diagnosed, or you have experienced it personally, it is a threat to millions of Americans. In speaking with many people who have cancer or other health concerns, they have found tremendous success in turning to a healthy lifestyle.
Cutting out refined sugar, alcohol and processed foods has been shown to support doctor's efforts in combating cancer. According to the American Cancer Society, there are many contributing factors to patients lingering illnesses. While it may take a conscious effort to change your lifestyle, it is surely worthwhile.
One interesting fact from the American Caner Society's website:
Does being overweight increase cancer risk?
Yes. Being overweight or obese is linked with an increased risk of cancers of the breast (among women after menopause), colon, endometrium, esophagus, kidney, and possibly other sites as well. Although research on whether losing weight reduces cancer risk is limited, some research suggests that weight loss does reduce the risk of breast cancer. Because of other proven health benefits, people who are overweight are encouraged to lose weight. Avoiding excessive weight gain in adulthood is important not only to reduce cancer risk but also to reduce the risk of other chronic diseases.
For help changing your lifestyle come in to The Body Firm today.
The Domino Effect
Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.
It's the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Would you like to get that domino effect started in your life? Visit our website today for a fitness program that will quickly transform your body.
Vacation Tip #4: Eat Natural Sweets
One of your biggest enemies when it comes to vacation weight gain is...sugar.
The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.
Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:
- Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
- Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
- Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
- Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate Γ©clair, satiate your sweet tooth with a piece of juicy fruit.
Prepare for your vacation at The Body Firm.
Vacation Tip #1: Make a Decision
With summer vacation quickly approaching, you're probably planning your next getaway.
Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.
But wait - did you know that the average person gains almost a pound a day while on vacation?
Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.
So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.
Vacation Tip #1: Make a Decision
Before you leave home, make the decision that you will NOT gain weight while on your trip.
This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.
Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.
Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.
Visit us today at www.thebodyfirmaz.com.
Green Smoothie
Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.
Servings: 1
Here's what you need...
- 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
- 1 cup strawberries
- 1 banana
- 1-2 cups filtered water
- In a high speed blender mix the ingredients until smooth.
Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.
Visit us today at www.thebodyfirmaz.com 