The Kale Hype; yeah we know, we know: what can’t kale do?  When it comes to pushing away from diabetes, this ruffle-edged rock star helps your body use insulin efficiently, keeping blood sugar under control.  Leafy greens are nutrient packed while low in calories, adding a strong punch of anti-inflammatories to your system.  Anti-inflammatory consumption relies heavily on dark, colorful produce, beans, oily fish and nuts.  Greens promote insulin sensitivity and may offset chronic low-level inflammation in the body, which might otherwise pave the way toward type 2 diabetes, as well as diabetes complications.
AVOID sautéing Kale in pools of butter or walnut oil, which will negate some of the benefits.  Rather try canola, olive or almond oil instead.

KALE IT UP: Ditch the potato chips for a delicious KALE CHIP recipe instead:  In a large bowl, toss 10 cups of kale leaves (remove the stems, torn into small pieces) with 1 tablespoon olive oil and 1/8 teaspoon salt.  Place on baking sheet in a single layer and bake at 300degrees for 25 minutes or until crispy.  Remove from baking sheet with a metal spatula, toss with 2 tablespoons Parmesan (optional) and serve.

Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Here’s why: Weight training increases your lean body mass. Increasing your lean body mass speeds up your metabolic rate so you burn more calories at rest – and the number of calories you burn at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry.

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You know whey makes a great pre-and post workout shake that can enhance muscle growth. Before training, whey is important because its peptides (small protein fragments) boost blood flow to muscles for energy during the workout.  After training its critical for increasing muscle protein synthesis.  But did you know the using whey can also help you get leaner?

A study found that people who drank a 40-gram whey protein shake 90 minutes before eating a meal reported being less hungry and ate considerable less food than when they (more…)

Here it is, a fresh new start to the week.  Another opportunity to dominate a Monday workout at the gym.  But wait, not so fast.  As innovative as you can be in your program, ALL THE BENCHES ARE TAKEN by the chest maniacs!   Come on people, IT’S MONDAY- Why the sensational need to monopolize all the chest equipment on Monday’s?  Now coined as the phrase “International Chest Day”.

Well, here’s how I see it…  All the broski’s indulge in their long crazy weekends filled with high flying actions of “non-fitness” and what better way to get their mojo back on track than to do the most favorable muscle group to man (statistically speaking)- CHEST!  And as the calendar would have it, Monday falls on the first gym day of the week for most gym-goers (the hardcore’s know better).

Here’s the reality: The chest is the main focal point of any male when trying to build muscle, you either have it or you want it.  If you want it you better be ready to lift big on ANY DAY of the week, no gains come from lifting the same weight every week ON THE SAME DAY-  you have to change the days and push yourself.  Stick to a schedule that allows any combination of consecutive days (3 Days, 4 Days, 5 Days, etc.) targeting all the muscle groups within that time frame.  Take a day of rest from exercise and start the combination of days again to assuring you’re not training the same muscle groups on the same days of the week.

Do your part to avoid and minimize the Monday Madness of International Chest Day once and for all.

Have a PECtacular day,

#ProCoachSteve- Team Fitastic

Follow a Path Passion

Passion: A strong amorous feeling.

Do you have a passion? Are you following your passion? Without following or having a passion for something, anything really, what are you doing with your life? Just going through the motions? Well not this guy, and hopefully not you once you’ve finished reading this week’s blog entry.

Having a passion is the driving force to get you to your goals in life. Whatever those goals may be: better job, better home, better car, more money, etc. We all have a lot of different goals. But for the point of this post let’s just focus on health and fitness goals.

I’m going to go out on a limb here and assume that all of you know what my passion and goals are for health and fitness. Just in case you don’t already know, my goal is to do whatever it takes to become an IFBB Pro Mens Physique competitor. That driving passion I have to achieve that goal gets me to the gym to push harder each day, even when I’m tired and really don’t feel like it. It’s that passion, that drive that stops me from making the wrong choices against my meal plan. Without passion you have nothing.

So what is your passion? I want you to think about it. Think about that driving force, that passion that fuels you. Think about your goals, what do you want to achieve? Now think why those goals are your goals and why do you want to achieve them? The answer that you just gave me is your passion. Use that answer to fuel you.

There are going to be the days (more…)

INGREDIENTS:

• 2 1/3 cups low-sodium chicken broth, divided
• 1 cup whole-wheat couscous
• 2 tsp olive oil
• 4 4-oz boneless, skinless mahi mahi fillets
• 1/4 tsp each sea salt and fresh ground black pepper
• 2 cups chopped fresh pineapple
• 1 red bell pepper, diced
• 2 tbsp chopped fresh chives (more…)

When does going through the “motion” ever work or is even slightly effective?  Will a relationship work just going through the range of motion?  Nope!  Will your career go anywhere just going through the range of motion? Nope!  Close your eyes and think of anyone you know that has been successful in any facet of life just “going through the   motions”.  Why is working out any different?  Its not, and not to sound cliche but the only person that this will impact is YOU.   Bring the intensity to your workout!   Bring out the energy and bring out the results!  Squeeze out another rep; slow down the range of motion on the negative, voluntarily contract the muscle but most important force yourself to make it happen.
#justinsane

By all accounts, olive oil is the supreme of good tasting and good for you cooking oils. It’s well known for containing primarily heart healthy mono unsaturated fats. Its less well known for containing compounds that appears to relieve joint pain.

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Well it’s official, the eager resolution seekers are out in full force and they’re taking the gyms by storm!  Kudos to them for making a charge at it, now let’s school them on  how to achieve real sustainable results with any exercise at the gym.  More often than not we see the group of fitness goers hording around their favorite piece of equipment as they take their time (that’s entirely other topic) showcasing their “strength” in lifting as much as they can AND then some recruiting every strained muscle in their body.  You’ve seen it… The plates are loaded 4 deep on each side to the Bench Press bar, sitting on the end of the bench with what seems like an eternity as they gaze around to see who’s going witness this great feat, and they take 10 deeeeep breathes with before even laying down to get in position for execution.  Yep, then comes the lift…. Boom, the back comes arched off the bench as to allow the largest of cargo ships to pass under the bridge.  Then comes the descent of the bar with the anticipation to one of two things happening, A. Gravity takes a hold of the ridiculous weight bearing load and takes a heavy trampoline bounce off the sternum OR B. The bar doesn’t doesn’t like long trips and takes a pit stop half way down only to be jerked up to the top.  Most impressive is that the entire set regardless of how many poor reps are completed are done in ONE breath typically.  Either way, we watch it happen around us in puzzled amazement and we don’t say anything as we carry on with our workout- or perhaps you’re guilty of it in your own style of training.  Unless your fitness goal is to tear a muscle or blow out a joint, it’s not the preferred method of any training principle (other than some Powerlifting strategy arguably).

So what to do:  The obvious is lift the appropriate weight that allows you to complete each repetition within your ” rep range” at FULL range of motion.  Allow full contraction from the insertion to the origin of the muscle targeted in a controlled tempo or cadence.  The object is to engage as much (more…)

Wild Will’s Cold Weather Health Tips

1. Drink the optimal amount of water. With the winter season here, it’s more important than ever to consume the right amount of water for your health.
2. Keep stress to a minimum. Studies have linked high stress levels to making a person more susceptible to catching colds and flu. Minimize your stress by working reasonable hours at your job. Aim for at least one night per week to spend with friends and family.
3. Do your homework to find the best supplement for your health. Even if you eat “perfectly” all the time with loads of fresh fruits and vegetables, you still need to boost your nutrition with a supplement. What supplements you will need will depend significantly on your lifestyle
4. Eat a healthy diet. Maintaining a good healthy diet full of fresh fruits and vegetables and minimal amounts of organic meats is another way to keep your body clean and in good working order. Try eating an extra piece of fruit or veggie every day too!
5. Exercise regularly. It is important to exercise regularly, even if only for 15 minutes a day! Get out and take a short walk and enjoy the cooler weather.
6. Get the right amount of sleep every night. The average person needs 6-8 hours of sleep per night. If you’re not getting enough sleep, your body is extremely vulnerable to illness. Sleep is very much like fuel that recharges your batteries! You’ve got to do it to keep the machine running.
7. Wash your hands regularly. Keep the bacteria and viruses off your hands and out of your mouth and eyes. Keep a bottle of hand sanitizer close-by for those instances where you can’t get to soap and water. (more…)