Improve Your Bench Press

Very few people have ever been able to bench press more than 1000l s.  Gene Rychlak Jr. was the first in 2006. 
Now he is giving tips on how to improve your technique, and increase your strength.
http://www.menshealth.com/fitness/best-bench-ever?cm_mmc=DailyDoseNL-_-1046358-_-09192012-_-RaiseBar-hed

Quit Drinking Soda Pop

Why you should quit drinking soda: You have probably heard about the evils of soda, and how bad it is for you.  Really, isn't nothing but sugar water, devoid of any nutritional value. Lots of websites, magazine articles, etc., have reported how it is linked with obesity, and diabetes; but that is only the beginning. Check out these Nine Disturbing Effects of Soda Pop: 1. Body Fat in Weird Places: Researchers in Danemark report that drinking non-diet soda leads to dramatic increases in fat-buildup around your liver and skeletal muscles, a 30% in triglyceriede bloods fats, and an 11% increase in cholesterol. 2. Diet-Soda Belly We are not surprised to learn that drinking sugary sodas causes weight gain, but so does drinking "diet" sodas. Research from the Health Sciences Center at the University of Texas found taht people who drank diet soda had a 70% increase in waist circumference when compared to people who did not drink any soda. And those that drank 2 diet sodaa a day had an average 500% larger waist circumference! Another study by the same researchers showed that aspartame found in diet sodas actually raised blood glucose levels, which in turn causes weight gain as when the liver reads a high blood glucose level, it converts it to body fat. 3. Caramel Colouring may Cause Cancer: Two ingrediants in the colouring of sodas: 2-methylimidazole and 4-methylimidazole, have been found to cause cancer in animals. These contaniments are purely cosmetic, and are part of California's strict Proposition 65 list of chemicals known to cause cancer. 4. Aging Accelerators! All colas contain phosphoric acid, a weak acid that gives cola it's tangy flavour, as well as extends shelf life.  Too much phosphoric acid is linked to heart and kidney problems, muscle loss, and osteoporosis, as well as accelerated agin. A study published in the 2010 issue of FASEB Journal reported that excessive phosphate levels caused premature deaths in lab rats.  There has been a disturbing trend in the soda pop industry that past few decades--the continual increase in the levels of phosophoric acid in sodas. 5. Water Pollution: Our bodies do not break down the artificial sweeteners found in diet sodas. Nor do wastewater-treatment plants. This leads to artificial sweeteners entering our waterways and eventually our drinking water. Swiss scientists in 2009 tested water sample from rivers and lakes and found levels of acesulfame K, and sacharin, both of which are used in diet sodas. 6. Mountain Dew Mouth A new name for kids who drink too much soda pop has been coined by Dentists: "Mountain Dew Mouth." This term refers to a mouth full of cavities caused by excessive sugar levels found in drinking soda. To prevents the flavouring from separating in the drink, manufactures add BVO--brominatede vegetable oil.  This is an industrial chemical used in plastics as a flame retardant. It is used in citrus flavoured soda pops, as well as sports drinks, and has been shown to cause memory loss and nerve disorders.  BVO also builds up in body fat, increasing in levels over the years, and has been linked with behavioural problems, infertility, and lesions on heart muscles. 7. Hormones out of Whack: Aluminum cans are lined with an expoxy resin called bisphenol A (BPA, and used to keep the acids in the soda from reacting with the metal of the can.  BPS has been shown to interfere with hormes, and is linked with such medical/health issues as inferitliity, obesity, diabetes, and reproducctive cancers. The Centers ofr Diseae Contorl and Prevention has recently listed soda can as a major source of exposure to this chemical. 8. Dead Birds: Unfortunetley a large percentage of plastic pop bottles are still not recycled and end up in landfills, and waterways, oceans, etc. This mass of plastic debris, including soda pop caps, tend to float just beneath the surface of water, and get mistaken for food, eatern by birds, sea turtles, and other wildlife.  These animals are unable to digest these plastics, obviously, and the plastic causes them to starve to death.  It is estimated that thousands of animals die every year due to consuming plastic garbage.  Check out the photographs of environmentalist photographer Chris Jordan for his stunning photo evidence of this issue. 9. GMOs Check out the ingredient list of soda and you will see most of them are derived from corn.  Approximately 85% of the corn grown in North America is genetically modified.  Due to the strong lobbying of the corporate worlds, there are few human studies of the effects of GMOs on humans. Independent scientsist have show that in animals genetically modified crops (GMOs) are linked to digestive tract damage, accelerated aging, and infertility. Something to think about next time you reach for that soda. So, next time you are thirsty, reach for a water.  If you normally reach for a soda for the energy-sugar boost, or the caffeine boost, then try a Go instant energy drink, or a PRO prolonged energy drink.  All natural, with no sugar or caffeine crash.

How Strong is Your Core?

Do You Have Strong Abs? Or is your core holding you back in regards to strength gains?



Unlike our other muscles, most of us do not really know how strong our core actually is. It is not nearly as easy to see core strength gains as it is to see strength gains in other muscles groups--such as squats and legs.

Check out this Core Strength Test from Gray Cook, PT., and author of Movement: Functional Movement Systems.  It is a very simple test to see if your core is or is not as strong as it should be.

Many people I have worked with were very surprised by their results.  Just because you regularly to abs exercises does not mean you will do well on this test.  Many people that do lots of crunches, sit-ups, leg raises, etc., still have a weak core.  How come?  Because these classic ab moves work the muscles that flex your lower spine, that round it.  True core exercise work the muscles that prevent the spine from moving, they stabilize the spine.  This test exposes this.

If you can not pass this test, then you should probably re-examine your ab workout.

Want Bigger, Stronger, and/or More Powerful Muscles?

Do you know how many muscles your body has?  Approximately 650.  How many do you care about?  Well, we need every single one of them to perform normal everyday functions--such as breathing, pumping blood, eating, pulling in our gut...

Now most of our muscles we do not really think about.  For example, there are approximately 200 muscles involved in walking, and obviously we do not monitor them.

If you want to better understand how your muscles work, and how to make them bigger, stronger and/or more powerful, read on.


Different types of Muslce Fibers for Different Jobs.

Skeletal muscles are the ones you see in the mirror--and they have two main types of fibers.

So called "Slow-Twitch" muscle fibers--Type I fibers, are the main type used for endurance activities. The "Fast-Twitch" or Type II fibers are brought in to work when a task utilizes more than 25% of your maximum strength. Contrary to popular belief, slow-twitch fibers are not only used for slow activities.  The action just does not require much of your fast-twitch strength for your slow-twitch fibers to take over.  And an effort does not need to be fast for your fast-twitch fibers to be involved.

Setting a personal-best squat or bench press is going to utilized every possible fast-twitch, and all the slow-twitch fibers, even though you are not probably moving very fast.

The average person has roughly an equal mix of slow- and fast-twitch muscle fibers.  The exception is elite athletes, where gifted marathoners probably have more slow- than fast-twitch fibers, and Olympic sprinters probably have more fast-twitch fibers.

The fast-twitch fibers are twice as big as slow-twitch fibers.  While both types of fibers can get bigger, the fast-twitch fibers can grow much bigger compared to the growth of slow-twitch fibers.

Check out this article for tips and advice on building bigger, stronger, and/or more powerful muscles.

The Top 10 Superfish List

Some seafood is good for the environment, as well as your health.

Currently one-third of the world's fisheries are in danger--they are unable to reproduce their population fast enough to keep up with the rate of which they are being caugh.

We are continuoysly being told by health experts about the wonderful health benefits of eating food high in omega-3s, such as fish--from warding off prostate cancer to poor eyesight... Omega-3 fats may help signal your body to turn protein into muscles, says a new Washington University studY.

The downside to our increased fish consumption is the toll on the environement.

Below is a copy of The Monteray Bay Aquarium's "Super Green" list of seafoood.  A list made up fo the fiosh that come from the least-pressured habitats, are free of industrial pollutants like mercury adn dioxins, as well as contain the highest levels of healthy omega-3s.

Check out this list for ideas for your next Fish Dinner!

Monteray Bay Aquarium Seafood Watch

Want Healthy, Safe Seafood? Consult the Superfish List

Challenge Pancakes

In honour of Shrove Tuesday, here is my (adapted) recipe for Challenge Oatmeal Pancakes, a low-carb, high-protein alternative to try out on Pancake day.

Note, this recipe "officially" serves one, but from experience, doubling it feeds my wife, myself, and our two children aged 6 & 4.

Ingredients:
1/2 cup old-fashioned oatmeal
1/4 cup cottage cheese
2 eggs
1 tsp vanilla extract
1/4 tsp cinnamon
1/4 tsp nutmeg
2 scoops Vi-Shape Nutritional Shake Mix from ViSalus Sciences

Combine all ingredients in a blender and mix until smoother.
Spray a frying pan or skillet with a little olive oil cooking spray.
Add the batter and cook over medium heat unit both sides are lightly browned.

Top with toppings of your choice.  My favourite toppings include organic crunchy peanut butter, organic almond-cashew butter, fresh berries, and a dollop of REAL maple syrup.

Nutritional Information (not including toppings)
390 Calories
40g protein
41g carbohydrates
6.5g fiber
6.5g fat
20mg cholesterol
575mg sodium

Try them out, and let me know what you think.  I also sometimes make them without the added protein powder.  The first 3 people to try them and post a photo of their Challenge Oatmeal Pancakes will receive a prize--a t-shirt, a hat, a visor, or an ultimate disc/frisbee.  Also a prize for whomever refers the most shares/likes/+1s etc.

Nutrition 101: Introduction to Healthy Eating

Reinvent your approach to eating: Improve your muscle Gain, your fat loss, and transform your body.

There are many diets, and nutrition theories circulating.  Magic or Super foods that will stimulate your metabolism, boost fat burning, increase muscle mass, etc.  But the Best Diet is one that consists of foods that you will actually eat.

If you are like me, then you are looking to lose some body fat and gain some muscle mass; you are looking to change your body, but without worrying about whether you are eating the "right" foods.  Countless diets claim that they provide the ultimate solution to your goals.  Problem however, is they are all different in the types of food they suggest, when they say you should eat, and how much you should eat.

One things all diets--and eating in general--have in common is macronutrient composition: Protein, Fat, and Carbohydrate content in food.  These macronutrients are the single most important factor that determines the success of failure of a diet.  Every diet or meal plan has its own macronutrient manipulation--one one end of this spectrum are the low-carb diets as such as Atkins (and to some extent the Paleo Diet); in the middle we find The Zone and South Beat; and at the other end of the spectrum are the low-fat but high-carb diets such at Pritikin and Ornish.

So, which one is "right"?  Well, recent research from the International Journal of Obesity suggest that he diet that you can stick to is the best one for you--regardless of the exact breakdown.  Does not really answer your question, does it?  How do you determine your needs in order to simplify your eating.  Read on as I summarize some recent articles regarding determining effective meal plans, and macronutrients.

MACRONUTRIENT #1: PROTEIN
WHAT IT IS AND WHY YOU NEED IT

Protein is the major functional and structural component of all cells in your body. Proteins play a necessary role in many of the biological processes that allow you to live and function. Not to mention, about 25 percent of your muscle mass is made up of protein; the rest is made up of water and glycogen (your body’s stored form of carbohydrates). This is why so many diets place a heavy emphasis on protein. But the reason you need to eat so much is simple: Unlike other nutrients, your body can not assemble protein by combining other nutrients, so enough must be consumed in your daily meals in order to achieve your desired health and appearance.

MYTH
Your body can process a lot of protein in each meal. Like a big steak dinner? Don’t worry, you can handle it. The most common claim is that your body can only handle 20 to 30 grams per meal and that the rest will go to waste. That is not true.  The problem, however, is the quality of protein you consume has a direct relationship to how much of the protein (the amino acids) that your body actually uses--that actually reach your muscles. On average, only about 30% of the amino acids in proteins consumed reach your muscles.  In low-quality protein powders (like the big Econo Tubs bought in big box stores and some supplement and nutrition stores), your muscles may receive less than 10% of the amino acids. 


ADDING PROTEIN TO YOUR DIET

While consuming protein before and after your workout is important, more important is reaching your protein intake goal for the day. Whether your goal is maintenance, muscle gain, or body fat loss--this simple process of consuming enough protein all day is vital. Research shows we should consume  about 1 to 1.5 grams of protein per pound of lean body mass (LBM). Since most people don’t know or can’t reliably measure their LBM, a good rule of thumb is to consume 1 gram of protein per pound of your goal body weight.


CONSEQUENCES

The negative aspects of under-consuming protein far outweigh those of over consuming it. Meeting protein requirements is particularly important when you’re trying to lose weight because protein is the most muscle-sparing and metabolic macronutrient, and it also keeps you full. If you struggle to achieve your protein target through whole foods like meat, fish, poultry, eggs, legumes, and milk products, you can easily supplement your diet with protein powder (whey, soy, or egg). There’s no need to nitpick over the precise distribution and timing of protein throughout the day, just concentrate on the total for the day, and consume protein at doses and times that suit your schedule and personal preference.

Vi-Shape Nutritional Meal Replacement Shake Mix is an excellent supplement to ensure you are consuming enough protein each day.  Research based and formulated in the labs of ViSalus Sciences, their team of nutrition researchers isolated and patented a unique Tri-Sorb protein blend that makes is one of the highest quality and most absorbable forms of protein available.


FAT

WHAT IT IS AND WHY YOU NEED IT

Fat is a major fuel source for your body and has multiple functions, such as helping your body absorb fat-soluble vitamins, regulating inflammation, and hormone production. Like protein, fat is considered to be nutritionally essential because certain fatty acids (linoleic acid & alpha-linolenic acid) cannot be sufficiently produced by your body for survival, and thus you must fulfill your needs by eating fatty foods. That’s right. Read that sentence again: You must eat fat. Although essential fatty acid deficiency is uncommon among adults in developed countries, the consumption omega-3 fatty acids is often too low for the purpose of optimizing health and preventing disease.

BIGGEST MYTH

Fat does not make you fat. More calories consumed that calories expended makes you fat.

Once you get beyond that myth, there are many other misconceptions that could steer your eating habits in the wrong direction. Most notably, many people still believe that saturated fat is a dangerous substance that causes heart disease and should be avoided. This myth has survived for at least the last 3 decades, and has refused to die despite numerous studies that have shown that saturated fat is actually good for your body. In a recent invitation-only scientific consensus meeting, the Department of Nutrition at the University of Copenhagen determined that saturated fat does not need to be avoided. What’s more, a recent review failed to find a link between saturated fat and coronary heart disease. More importantly, it’s not just that saturated fat isn’t bad; the scientists found that eating saturated fat benefits your health.

That doesn’t mean that all fats are safe. The Dutch analysis found that excessive trans-fats (from hydrogenated vegetable oils in shortening, commercial baked goods, and refined snack foods) still pose a significant threat to your health.

INCLUDE THE RIGHT FATS TO YOUR DIET WHILE REMOVING THE "WRONG" FATS

The best way to prevent heart disease is to simplify your diet. Eat more whole and minimally refined foods, including an increased proportion of vegetables, fruits, and nuts—and know how to balance your omega-3 fatty acids. The American Heart Association (AHA) recommends 0.5-1.8 g/day of combined EPA and DHA, which are omega-3 fatty acids with potent heart-protective properties. This intake can be achieved by either consuming two to six one-gram capsules of fish oil, or by having roughly three to six ounces of fatty fish per day. Vegetarians should realized that achieving the same EPA and DHA levels with flaxseed oil is a much less efficient process, requiring roughly double the dose.

THE BOTTOM LINE

Unfortunately, there isn’t a gold standard for the amount of fat you need in your diet. Instead, it should be determined on an individual basis. The most recent report by the Food and Nutrition Board of the Institute of Medicine recommends that you eat at least 20 to 35 percent of your total calories from fat. But realize that eating slightly more than this won’t cause added fat storage as long as your total calories match your goal for weight gain, loss or maintenance. If you still want a target, divide your weight in half and eat that many grams of fat. So if you’re 180 pounds, you would aim to consume 90 grams of fat per day.


CARBOHYDRATES

WHAT IT IS AND WHY YOU NEED IT

Carbohydrates have many functions, but their main role is to provide energy to the cells in your body. Carbohydrates are unique because they are not considered essential. That’s because your body can synthesize its needs from non-carbohydrate sources though processes called gluconeogenesis and ketogenesis. As a result, the other foods you eat (proteins and fats) can be converted into energy, meaning that your general survival does not depending on eating carbohydrates. As mentioned before, this can’t be said about amino acids (protein) or essential fatty acids (fat)—both of which you need to obtain from foods.

Still, while carbohydrates technically are not essential, you do need them when living an active lifestyle. FRUITS and VEGETABLES, not grains, cereals, or breads, are the two most important sources of carbohydrates, and both provide nutrient-rich calories that protect against disease.

MYTH (?)

Carbs do not make you fat. (Picking up on a theme?)

Ever since the low-carb craze began in the early 1990s, carbohydrates have been demonized as the cause of the growing obesity rates. And while a low-carb diet does have many health benefits and can lead to lasting weight loss, it is unclear if there is a “metabolic advantage” to going low carb. A study published in the American Journal of Clinical Nutrition compared a low-carb diet with one that was higher in carbohydrates. The result: There was no difference in weight loss or changes in the ratio of muscle-to-fat. What’s more, when researchers compared a low-carb diet with a low-fat diet (and higher in carbs), they discovered that neither was better at boosting metabolism.

What is important, however, is the quality or source of carbohydrates.  Move evidence is suggesting that wheat-based carbohydrates are not the best sources, contribute to spikes in blood sugar levels, which results in increased storage of body fat.

You can analyze studies and research all day, but the bottom line is simple: You can eat the right carbs and still lose weight. The diet you choose will be largely dependent on many personal preferences and eating styles, and whether it’s low carb or higher in carbs, both strategies can be equally effective at creating change.

CARBS IN YOUR DIET

Generally speaking, if you’re active you need anywhere between one to three grams of carbohydrate per pound of lean body mass. The carbohydrate requirement tends to range more widely than the other macronutrients because it’s largely dictated by how many calories you’re trying to eat per day, and your total amount of activity. In other words, determining the right amount of carbs is really the fourth step in your diet plan. First, figure out how many calories you need, then set goals for proteins and fats. Once you establish those guidelines, then your remaining calories for your weight goal should be filled in with carbs.

Carbohydrates, just like fat and protein allotments, should be comprised mostly of whole and minimally processed foods. For most people, carbohydrates are a form of dessert. And if you’re eating healthy, about 10 to 20 percent of your total calories can basically come from any foods you want--within reason. Your choices among carb-dominant foods  should be based on your personal preference and tolerance, while maintaining as much variety as reasonably possible. Eating two to three fruits and two to three vegetables per day will usually fill up the majority of your carbohydrate allotment, while providing beneficial nutrients that will help your overall health. The rest of your carbohydrate intake should come from legumes and beans, yogurt (and other dairy), starchy vegetables such as yams or sweet potatoes, and finally the grains such as rice, and the ancient grains such as quinoa, kamut, and spelt--avoiding wheat as much as possible.

What are your current health goals?  Are you up for a Challenge to meet them?

Energy Drinks--The Truth

What are you pouring into your body?  Do you really know?

Taurine--a very common energy drink ingredient.  Very exotic sounding, isn't it?  But what is it?  Almost all of the big name energy drinks--Red Bull, AMP Energy, Sobe Adrenaline Rush, etc.--contain taurine, claiming that is can spike your performance, and hone your concentrations, for hours.

The truth, however, is not quite there.  So what is taurine?  Taurine is an amino acid that acts as a neurotransmitter.  Research from Weill Cornell Medical suggests that it might actually work more like a sedative than a stimulant.  So instead of giving you wings, it may actually "clip" them.

Oh, but there is more.  Check out this article form Men's Health Magazine where they attempted to separate the science form the marketing.  Where they analyzed the claims and the ingredients of some of the most popular energy drinks on the market.  Where they tried to answer the question: Are energy drinks safe?

And the question: Do energy drinks contribute to body fat gain? Or can you lose weight by watching what you drink?

For a natural energy drink, research-based, that will help access your energy, awaken your metabolism, and clear your mental fog. Check out Go and Pro from ViSalus Sciences.  Go Energy shots are perfect just before a game, or your workout session.  Pro Energy drinks are great to drink throughout the day instead of coffee, and to drink during physical activity.

Boost Your Testosterone to improve your sexual stamina, energy, and drive.

Boost Your Testosterone to improve your sexual stamina, energy, and drive.


A decrease in testosterone is dangerous for your life. As we age, losing muscle mass, bone density, and our sex drive is bad enough.  Recent research shows that a drop in testosterone increases the risk of prostate cancer and heart disease.

Follow these Five simple steps out fo the book "Testosterone Transformatoin" to help raise your testosterone levels, and improve and lengthen your life.


1. Abs!
As your waist size increases, your testosterone decreases. For example, if you are 5'10" and you put on an extra 30 pounds over theyears--4-point rise in yourBMI--you can accelerate your age-related T decline by 10 years.

2. Build Your Muscles!
A recent Finnish study found that guys who regularly lifted weights experiences about a 50% increase in their free testosterone levels.  How come? Research suggests that as muscles become stronger, your body produces more testosterone.

3. Fat to fill you Up!
Trim fat?  Sure, reducing some of the fats can help you stay slim, but do not remove all fat for you diet, or your T-Levels will dive. The International Journal of Sports Medicine recently published a study that show men who consumed the most fat, also had the highest T-Levels.  In order to preserve your testosterone, and protect your heart, eat lots of the "right" type of fats: monounsaturated fats found in fish and nuts.


4. Avoid the Bar!
Alcohol messes with your hormones.  A Dutch study recently showed that men who consumed moderated amounts of alcohold daily for three weeks showed a 7% drop in their testosterone levels.  You don't have to become "dry", just cut back.


5. Stress
Stress--both physical, mental, and emotional, can rapidly reduce your T-Levels.  Stress causes the cortisol levels in your body to spike, which in turn suppresses the body's ability to produce testosterone, and use it in tissues. While cardiovascular exercise is a fantastic at reducing tension levels and cortisol levels, be careful not to overdo it, as injuries and fatigue from over-training are forms of physical stress that as mentioned above, can lower your T-Levels.


Check out the Testosterone Transformation--a research-based plan that used 3 key strategies: nutrition, exercise, and lifestyle habits, to help stop the decrease in our T-Levels.

Benefits of the program include:
- decrease body fat
- flatter stomach
- more energy
- increased mental alertness
- bigger, thicker, stronger muscles
- firmer erections and greater sex drive
- intense feelings of motivation and confidenceTransformation today!

Hunt/Lauda epic starts filming - BBC Top Gear

Hunt/Lauda epic starts filming - BBC Top Gear

Have you seen this? I am very excited about this. As well as rather nervous about this, as car racing movies do not have a strong history of being either good movies, or portraying motor racing in an accurate light. Not since the Triple Crown of car racing movies: Grand Prix, Winning, and Le Mans, has there been a good motor racing movie.

Regardless of the reviews, I will go see it in the threatre--I always do. But how many times will I see it? That depends on how well made it is!

-devo

google+ and blooger

So, started using google+, and started using the google+ integrated blogger.

Not sure if I like it yet.  Somethings are better, others things that I used to be able to do with ease, I am still figuring out...

What are your thoughts on google+ and the integrated blooger?

-devo

Snacks....

I snack.
I love to snack.
Snacking is probably the main issue that led me to becoming overweight.
Pre-kids, when I was training on a regular basis for ultimate frisbee, snacking was to my benefit, to keep up with my bodies nutrient and caloric needs.
With fatherhood, new teaching career, and my retirement from competitive frisbee two things happened. 
One, my acitvity level went way down, two, my stress level and then my snacking went up.

I am going to keep snacking.  But I am going to replace chips, pretzels, popcorn etc. with these "better" snacks, as well as drink more water (loving the low-sodium sparkling water), to curb my snack cravings.

- chopped and sliced veggies such as carrots, celery, cauliflower, broccoli: lots of fibre, minimal calories

- hummus--great for dipping the above mentioned veggies in.  Good protien to calorie ratio.  And I like the hot and spicy hummus with cayenne in it, as I feel satiated sooner, therefore eating less.

- berries: strawberries, blackberries, raspberries, etc.  Full of anti-oxidants!

-yogurt.  My favourite is Liberty organic plain probiotic.  I do not eat low-fat or non-fat yogurt, as is often has sugar or sweetener added, often has more calories, often has less protein, and most importantly, I often eat more of it since it is missing the very important fat that satiates me.  I also often throw frozen berries in it!

- Cottage cheese.  A food I found disgusting as a kid, I now love as an adult.  Just a couple of spoonfuls and I am good for the night.  Also great for dipping veggies in--my favourite is celery.

- Cheese and crackers. This one can be dangerous--especially the crackers.  I use ancient grain crackers, kamut crackers, cracked rye crackers, rice crackers, or something along that line.  Avoid crackers with wheat, as they will spike your sugar levels making your even hungrier a short time later. I particularly like extra old cheese gently melted on the crackers....

- nut butters and hard fruits.  The nut butters provide the fat and protein to satiate appetite.  The fruit provides the sugar for energy and the much needed fibre.  My favourite is sliced red apples with almond-cashew butter spread on them.

- Trail Mix (?).  On of my favourite post-workout snacks.  Mixed nuts and seeds.  I avoid the mixes with dried fruit, however, as they can spike blood-sugar levels.

- Hard boiled egg.  Portable protein. 

- Vi-Cookie.  Only 130 calories, 10g protein.  An incredible mix of vegetables snuck in there, yet tastes like the cookies my grandmother used to make!


Check out great healthy snacks and supplements

-Devo

Foods to Boost Your Mood

Winter blues?  Feeling a little down?  Then before your get script for antidepressants, check out these foods that can boost your mood, and make you feel better!

One of my personal favourites is honey. Honey can help lower inflammation, and keep your brain healthy.  Honey may be sweet like sugar, but it is also packed with beneficial compounds like quercetin and kaempferol that can help reduce inflammation—an important job, since some depression can actually stem from this process.

Check out this article on these 11 mood-boosting foods you can add to your diet so that you will be feeling better in no time.

www.devinsomers.bodybyvi.com

Day 4

Day 4 of my latest 90-Day Challenge, and feeling great.

Hopped on the scale today at the Y, and down 2lbs from last "weigh in", though I do hold too much stock in that right now as my weight as typically fluctuated a couple of lbs day to day.
I will do an "official" weigh in on Sunday.

Had a great night tonight playing squash.  Regular Thursday night games with the boys.  I of the things I have noticed since starting the 90-Day Challenge is how much more energy and muscle endurance I have at the end of our matches.  A group of about 4 of us double book two courts every Thursday night and just play a little round-robin for about 90 minutes or so.  Before starting the challenge I was beat by the end of our matches, lead filled legs, no movement, horrible.  Now, my legs have tons of strength in them at the end, and I have the energy that I want to keep playing!

Time for bed now.  Have a good night's sleep, all!

-Devo
Up for a Challenge?

New Years Resolution Challenge - Day 1

Here we go again! Day 1 of my second 90-Day Challenge powered by ViSalus Sciences.

I decided to start my resolution challenge today, Monday January 9th, 2012, as is is the first day back to school/work for my family and me, and I needed a few days to wean myself off of all the goodies from the Christmas holidays--particularly the Baileys in the coffee every morning...

Started the day off early by drinking a glass of Pro, then hopping on my bicycle on the trainer in the basement.  Rode for 30mins.  5mins at a consistent pace to warm up--get my body temperature up, my blood flowing through my muscles.  Then I rode intervals for about 20mins.  Hard and fast for a minute, then at a moderate pace for a minute.  Finished off with 5mins cool down ride to keep the blood pump flowing, returning carbon dioxide to the lungs, trying to flush the waste products out of my legs.

Followed my ride with a morning shake: 2 scoops if Vi-Shake, 1 cup almond milk, 1/2 frozen banana, 1/2 cup frozen raspberries, 1tbsp ground chia seed, 1tbsp ground flax seed.  Wonderful.

Morning snack: 1/2 cup plain Libert pro-biotic organic, with about 5 almonds and 1/4 cup frozen blueberries thrown in.

Lunch Shake: 2 scoops Vi-Shake Mix, strawberry Vi flavour pack, mixed with a small container of chocolate milk.

Afternoon snacks: one apple at around 3pm, and a Vi-Cookie just before 4pm.

Dinner: Chick Pea Tagine (w/ tomatoes, dates, onion, garlic, herbs and spices.)


Overall the day went great.  One low point was mid-morning when a "coffee run" was announced.  While not eliminating coffee from my diet, I am trying to reduce it.  I had a mug after my morning shake, and I took a travel mug to work.  Normally I participate in workplace coffee runs--not today though.  Mixed a package of Pro in my water bottle and made it through the morning.

Had our monthly staff meeting today--first Monday of the month.  This is usually a very "tiring" time--physically and mentally.  Usually plates and bowls of junk to munch on spread around, another coffee run, etc.
I came prepared, however,  Pro in my water bottle, and a Vi-Cookie.  I survived.

1 Day down, 89 to go!

-Devo