Resisted runs Round Rock Boot camp by SWAT & Lean Images
Categories: Austin Fitness Boot camp, Personal Training Austin, Personal Training Round Rock, Round Rock Fitness Bootcamp |
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Does “wholesome” mean nutritious or natural??
Ever notice the word “wholesome” is most prominently used to describe junk food? The marketing team for a highlyprocessed sugary food has to come up with catchy decriptive words to sell a product.
it would be unethical, illegal for the maker of sugary trans-fatty, artifical food to call them “healthy”, “noursishing,” or “good for you”. Theycertiainly do not want to say its loaded with vitamins, fiber, or helps boost immune system function or helps in cellular rejuvenation
But the food maker wants you to buy their product, either for you or for your kids.
“wholesome” is defined as “promoting health for the body”. There is some laxity here, enough for makers of junk food to market their product as wholesome and get away with it.
Don;t let this vague term fool you. Buyer Beware!
Categories: June's Corner - Fitness Trainer, Personal Training Austin, Personal Training Round Rock |
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Mini 75-90 min bootcamp workout
run 1 mile
20 Pushups
25 tricep dips
50 rev crunches
50 DB walking lunges
repeat 5 times
run 2 miles
plank 1.5 min
40 squat thrust
100 wide deep squats
15 DB rows or lat pull downs
repeat 3x
run 1 to 3 more miles
this workout is not for the beginner, or those with joint issues, or do not know how to perform exercises
Categories: June's Corner - Fitness Trainer, Personal Training Austin, Personal Training Round Rock, Round Rock Fitness Bootcamp, Weight loss |
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SOY: HEALTHY FOOD OR SCAM?
Despite soy’s popularity, emerging research and mounting health issues have scientists challenging whether or not soy is actually a marketing bonanza disguised as a health food. A recent survery reveals 85% of the US populatlion believes soy is healthy. Sales of this waste product were $4 billion in 2007 and 69% of worlds protein meal consumption comes from soy????
Fermentated soy is the only healthy form of soy.
Fermented soy (miso, matto, tempeh) goes thru an extensive process before being considered fit for consumption. Beans are washed and soaked in water up to 20 hours, then steamed for 6 more hours. Then beans are exposed to specfic bacteria increasing their tolerance to extreme temperatures. Then they are sealed and fermented at 104 degree F for 24 hours, then cooled and aged for about one week. This process reinforces amino acids essential for breaking down the proteins for optimal absorption in the body.
Unfermented soy takes the form of tofu, burgers, cheese, munchies, infant formula, soymilk, protein or meal replacement shakes, protein bars and even as cheap filler in many fast food restaurant meat products.
Concerns or problems with unfermented soy:
- Inadequate protein absorption: body can’t use it despite what the nutritiion labels say about protein contents
- One of the top 8 food allergies
- Thyroid dysfunction: The phytic acid in soy inhibits the body’s iodine absorption which can lead to thyroid dysfunctions which can result in hampered immunity, dry skin, hair loss, constipation, weight gain plus more.
- Men and phytoestrongen: phytoestrogen mimic female estrogen and men who consume unfermented soy regularly had significantly smaller sperm count.
- Baby Formula: Babies are at highest risk during key developmental stage.premature puberty in girls and interferring with boys going thru puberty.
- Cancer: Studies show soy to be ineffective as a cancer prevention agent.
- Heart Health: FDA shows soy to improve heart health, but studies by Dr. Jones “that research culled over the past 10 years does not offer enough evidence to warrant the previous heart health claims according to today’s standards”
Unfermented soy is harmful and consider a waste product. READ nutrition labels and you will be shocked at how much foods contain soy.
The complete articles can be read in “Onfitness magazine” May/June 2009, page 68 & 69
Categories: June's Corner - Fitness Trainer, Personal Training Austin, Personal Training Round Rock |
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Top Training Time-Wasters
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Light weights lots of reps: If you want to increase strength, raise your metabolic rate, and have more definition put the 2 or 5 pound DBs down. Failure or fatique should come at no more than 15 reps
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Failing to Plan:Make a list of 8 to 12 exercise so you don’t wander around the gym.
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Poor Form
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Too much resting: No more than 30 to 90 seconds between sets
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Social butterfly: Partner is great but make sure your attention in on the training not chatting.
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In a rut: Change up routine
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Reading or watching TV: Preoccupy your mind by reading or TV is fun, but chances are you are not putting in your hardest effort. Focus and push harder.
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Muscle isolation: Bicep curls or leg curls are isolators. Perform exercises that use many muscles such as pushups, DB rows, Squats.
Categories: June's Corner - Fitness Trainer, Personal Training Austin, Personal Training Round Rock, WOMEN N WEIGHTS |
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June’s Tuna Salad
24 oz can white tuna
1/2 apple diced
3 celery stalks diced
1/3 c FF sour cream
2 tbsp low fat mayo
Mix well.
can add onion, pepper, salt and pepper for taste
I like an open face sandwich with small bread, tomatos and 1/2 to 3/4 c of tuna salad
Categories: Healthy Recipes, June's Corner - Fitness Trainer, Personal Training Austin, Personal Training Round Rock, Weight loss |
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June’s Meal Plan week of June 14, Round rock personal trainer
5:30am Mini breakfast: ¼ c of dry oatbran cereal, 8oz mootopia skim milk 1 Tbsp flax seed meal and ¼ blue berries
8:30am: protein shake: 1 scoop protein and 8oz cold water and: ½ light multigrain Thomas English muffin w/1 TSP peanut butter or 4 egg whites on Thomas high grain English muffin
10:30am: ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola
12:30 Either: 1c June’s Tuna salad (see recipe) on either mixed greens or high grain 1 slice of bread or 4 egg whites, on oroweat thin whole wheat bread (spread ½ tbsp almond butter on bread)
3pm: Either: c cottage cheese, ½ c berries, 1/4c barely fit almond vanilla granola or ½ c June’s tuna ½ slice of Thomas toasted high grain English muffins
5pm protein shake & ½ apple
7pm Dinner: EITHER: 4 oz of grilled chicken, Turkey/chicken meatloaf (see recipe) or 6 oz tilopia with either: 3 oz sweet pot or ½ c of brown rice or beans and 2 c of stirfry greens beans (see recipe)
9pm: If hungry: ½ apple with tbsp almond butter
Shopping List:
| Egg/ Egg whites | |
| 3 pounds green string beans | |
| Mixed baby salad greens | |
| oat bran: 1g sugar / 6 g fiber | |
| Fat Free Plain Greek Yogurt and /or FF cottage cheese | |
| Various Berries & 3 apples | |
| Almond Butter | |
| 1 lb 99% ground turkey or ground chicken breast | |
| 3 Chicken breast & 2 tilapia fillets | |
| Thomas multi grain lite English muffins | |
| 24 oz white canned tuna | |
| Celery, FF sour cream & light majo | |
| Spray butter | |
| HEB skim mootapia milk | |
| Ground flax seed meal | |
| Oroweat “Sandwich thins” Honey wheat: 2 g sug/5g fiber | |
| Pam spray | |
| Olive oil |
Categories: June's Corner - Fitness Trainer, Meal Plans, Personal Training Austin, Personal Training Round Rock, Weight loss |
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Trainers meal plan week of June 7th
5:30am Mini breakfast: ¼ c of dry oatbran cereal, 8oz mootopia skim milk 1 Tbsp flax seed meal and ¼ blue berries
8:30am: ¼ c of dry oatbran cereal, 8oz mootopia skim milk ¼ blue berries
Plus protein shake: 1 scoop protein and 8oz cold water
10:30am: ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola
12:30 Either: 4 oz boars chicken breast with oroweat or 4 egg whites, ¼ c ff cheese, & Thomas lite multigrain English muffin w 1 tbsp almond butter
3pm: Either: c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola or ½ chicken breast sandwich (1 slice of grain bread)
5pm protein shake: 1 scoop vanilla protein and 8oz cold water, ice, 2 cups of spinach, ½ c plain ff greek yogurt & few fresh berries
7pm Dinner: EITHER: 4 oz of grilled tuna steak or 4 oz stirfry shrimp with either: 3 oz sweet pot or 1 c cooked high grain pasta and 2 c of greens
9pm: If hungry: ½ apple with tbsp almond butter
Categories: June's Corner - Fitness Trainer, Meal Plans, Personal Training Austin, Personal Training Round Rock, Weight loss |
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Trainers shopping list week of June 7
| Egg/ Egg whites |
| Lots of mixed Green Vegs |
| Jewish rye bread |
| Quality oat bran hot cereal : 1g sugar / 6 g fiber |
| Fat Free Plain Greek Yogurt and /or FF cottage cheese |
| 2 to 4 cups of Various Berries |
| Couple of apples. I like pink ladies |
| Yellowfin tuna steaks total of 16oz |
| 1 lb Wild shrimp uncooked |
| Almond Butter or Healthy peanut butter |
| 1 lb, thin sliced, Boar’s head FF low sodium chicken breast |
| Ronzoni Healthy Harvest whole wheat pasta |
| Spray butter |
| HEB skim mootapia milk |
| Ground flax seed meal |
| Oroweat “Sandwich thins” Honey wheat: 2 g sug/5g fiber |
| Pam spray |
| Olive oil |
| Quality whey protein powder … |
Categories: June's Corner - Fitness Trainer, Meal Plans, Personal Training Austin, Personal Training Round Rock, Weight loss |
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May 17 Trainer: June’s Weekly eating
Shopping list: http://www.leanimages.net/news/2010/05/week-may-18-2010-trainers-meals-plan-shopping-list/
Turkey chili: http://www.leanimages.net/news/2010/05/turkey-chili/
I cooked turkey chili, 4 chick breast, high grain pasta, lots of green vegs.
my meals are simple and the same day to day:
sample one day:
Breakfast every day around 5 am: 1/4 c Mothers oat bran cooked with 1 cup moopatia skim, 2 tbsp flaxseed and 1/4 c blueberry
9am Protein shake
10am 1/2 cottage cheese and 1/2 c berries
noon 1/2 turkey ( 3 to 4 0z of turkey) sandwich on one slice of jewish rye
or chicken breast on bed of spinach
mid after noon snack: either protein shake, 1/2 turkey sandwich or 1/2 c cottage cheese
dinner: turkey chili or chick breast with 2 cups of cooked greens and 1/2 c of high grain pasta plain
Categories: Meal Plans, Personal Training Austin, Personal Training Round Rock, Uncategorized, Weight loss |
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