- Strengthens bones: in order to increase bone density and decrease your risk of osteoporosis you need to impose a stress on them, and it needs to be more than simply walking.
- Controls body fat: muscle burns more calories than fat at rest thereby increasing your resting metabolic rate. So the more muscle you build through weight training the more calories you burn, minimizing the amount of fat that is available to deposit.
- Prevents injuries: when done with proper form, protects your joints from injury.
- Boosts stamina: you will find you fatigue less easily when you strength train.
- Improves self-image: women who strength train can boost their self-confidence and body image while reducing the risk of depression.
- Improves sleeping patterns: you are less likely to suffer from insomnia if you regularly strength train.
Wednesday, July 30, 2008
Tuesday, July 29, 2008
I love Chai: it is my fav tea, I also enjoy a cup of green tea! So I was very please when they incorporated Chai with whey protein, yummy! Here it goes:
- 1 Chai tea bag ( I use Tazo Chai from SBUX)
- 1 cup of nonfat milk
- 1 scoop of BSN Lean Dessert Protein Whipped Vanilla
- 1/8 teaspoon cinnamon
- 1/8 teaspoon vanilla extract (0ptional)
- 4 ice cubes
Heat milk on stove or microwave and pour over tea bag and brew for 5 to 8 min. Cool in the fridge. Pour the milk into a blender, and add remaining ingredients. Blend until smooth.
It reminded me of the Chai Tea Frappucino from SBUX, but this version is healthier and yummier!
It makes 1 serving. Each serving contains 1 milk and 2 very lean proteins.
source: Fitness Rx for Women, Aug 08
Monday, July 28, 2008
- Eat six small meals per day.
- Eat lean protein and complex carbohydrates at every meal.
- lean protein can come from lean poultry, fish, egg whites, soy beans, legumes, lentils and limited nuts.
- Complex carbohydrates come from fresh fruit and vegetables and whole grains.
- Drink plenty of H2O every day- at least 3 liters or almost a gallon.
- Avoid all processed, refined and chemically charged foods.
- Avoid sugars, except for naturally occuring sugars in fruit.
- Avoid trans and saturated fats.
- Avoid sodas and juices since they contain loads of sugar, either fake or real.
- limits treats to one per week rather than an entire day.
source: Oxygen Special: Abs-Training For Women
- 1/2 cup of organic oats&flax oatmeal (from Trader's Joe) that I mixed w/ 2tbsp Organic Extra Virgin cold-pressed Coconut oil + 1tbsp Organic cold-pressed Flax oil.
- Todoni's Omelet: 1/2 cup egg whites mixed with organic shredded carrot, corn, peas and green beans. For seasoning, I added 1tbsp salsa and when the omelet was done I topped it off with some reduced fat shredded mozzarella chesse.
- Green tea that I sweetened w/ 1 tsp Agave Nectar which is a natural sweetener
- 1 cup skim milk
It was yummy to my tummy!
This morning I woke up @ 4:15am to get ready to go to my Powersculpt class @ Bally's Total Fitness. The class was @ 5:30am, it is a resistance training class which works all the muscles: lower body, upper body and core. Loves it! Going back again @ 5:30pm for Boot Camp!