“take care of your body. it’s the only place you have to live.”
CHALLENGE OF THE WEEK
CHALLENGE OF THE WEEK! PUNCHES! This is Juliann’s all time favorite. This CHALLENGE is sure to get you moving, endorphins flowing, tone and strengthen your arms, and burn the calories! This week I challenge you to 100 punches on day one, then add an additional 100 to each day (Day 1: 100 punches, Day 2: 200 punches, Day 3: 300 punches, etc.) ending with 700 on day 7. Yep I said it, 700 on the last day. You GOT THIS TEAM! LET'S GO!
Key benefits of fitness boxing:
Improves balance.
Helps posture.
Strengthens upper- body and core.
Boosts endurance.
Increase alertness.
Enhances mood.
Improves hand-eye coordination.
TIP OF THE WEEK
Okay team, bear with me here. We just celebrated 4th of July weekend. I sincerely hope you all had an awesome weekend and indulged. You deserve it. Now it's time to jump right back into it. Check out the article in Industry News that provides facts as to why alcohol really prohibits your body from benefiting from the full effects of exercise as well as seriously negatively affects your overall health and wellness. Try for just this week to not consume alcohol. Let me know how you feel. It won't be as bad as you think, I promise.
MEAL + snack ideas
Zucchini nachos
2 medium zucchinis
1 cup grated cheese (I used cheddar and mozzarella)
1/2 cup cooked black beans
8 cherry tomatoes, cut into quarters
your choice of cold toppings, e.g. avocado, fresh cilantro, greek yogurt (use instead of sour cream), etc.
1. Cut the zucchini into 1-centimeter slices. Cook on a griddle for a few minutes each side.
2. Lay the grilled zucchini slices on a baking tray, and top with grated cheese, black beans, and quartered cherry tomatoes.
3. Place the tray under a medium broiler for a few minutes, until the cheese has melted. Serve with your choice of cold toppings, e.g. avocado, cilantro, greek yogurt, etc.
cauliflower fried rice
Ingredients:
Cauliflower: Cauliflower rice is a great low carb alternative and it’s so tasty! Loaded with vitamins and minerals, it’s a great healthy swap. You can make your own cauliflower rice or buy rice cauliflower.
Sesame oil: Sesame oil adds a great nutty flavor to the dish. If you don’t have it, you can use olive oil or grapeseed oil.
Vegetables: Onion, peas, carrots just like in regular fried rice recipes which is the base mix of veggies. But feel free to add other vegetables.
Egg: This adds great flavor, texture and protein to the dish.
Seasonings: Salt, pepper, garlic powder.
Soy sauce: Use tamari to make this dish gluten-free
Heat the sesame oil in a large wok or skillet over medium high heat. Cook the onions, carrots and peas until they soften slightly.
Move the vegetables to one side of the wok and pour the whisked eggs on the other half of the wok. You could alternatively cook the eggs separately, but this is easier.
Scramble the eggs until they are set, then combine them with the vegetables.
Add the riced cauliflower on top of the vegetables.
Add the soy sauce on top along with black pepper.
Continue to cook over medium high heat, stirring frequently, until the cauliflower is lightly browned and softens.
honey mustard sheet pan chicken
Ingredients:
3 large red-skinned potatoes, chopped into bite-size chunks
2 large carrots, peeled and chopped into bite-size chunks
1 large red onion, peeled and sliced into chunky wedges
4 chicken breasts
3 tablespoons honey
1 tablespoon whole-grain mustard
2 tablespoons brown sugar
3 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 medium head of broccoli, broken into florets
20 asparagus spears
Small bunch of parsley, finely chopped
Preheat the oven to 400 degrees Fahrenheit.
Arrange the potatoes, carrots, onion, and chicken breasts on a large sheet pan.
Mix together the honey, mustard, and brown sugar. Brush this mixture on the chicken breasts. Drizzle two tablespoons of the oil over the chicken and vegetables, then sprinkle on the salt and pepper. Bake in the oven for 25 minutes.
Take the sheet pan out of the oven. Use a spatula to turn the vegetables over, then add the broccoli and asparagus. Drizzle on the remaining oil and sprinkle on another pinch of salt and pepper. Place back in the oven to cook for a further 5-10 minutes until the chicken is cooked through and the vegetables are tender.
Sprinkle with parsley and serve!
INDUSTRY NEWS
No Drinking & Training!
BY: CHARLES WORD FOR BODYBUILDING.COM
If Drinking Is Good For You, Not Drinking Is Better!
A few servings of alcohol can have some great health and mental benefits. Alcohol in small doses has been proven to enhance relaxation and have some benefits to the heart by thinning the blood. Even with 2-3 cups (beer=cups / liquor=shots) of alcohol, though, there are usually more than 150 calories, and the adverse affects such as dehydration and minimized recovery start to set in. Drinking really is not necessary to your health, and there are more negative effects than positive ones.
There is a saying that goes, "Abstain - and get them gains!" This suggests the truth - that not drinking has many benefits to progress in the gym. If you were to drink alcohol, it would cause a direct negative impact for a day or two afterward.
A lot of these unwanted results would linger in the body for longer, though, as the body scrambles to get back to normal, and by then you may have already had a few drinks again. By not drinking, you improve the quality of everything you do for the next couple of days.
What You Miss Out On By Drinking
When you decide to take a few cups (beer=cups / liquor=shots) of alcohol one night, you may not realize it, but you are severely diminishing possible performance for the next day.
The following will compare your body's performance after a night of drinking with your body's performance after a night without alcohol - you might be surprised by these facts!
Hydration
1-2 Days After Drinking
Since alcohol consumption is very hard on the kidneys, drinking will have a negative impact on your body's hydration. Your body's water will go to the kidneys to metabolize the alcohol when it should be used to help process other substances!
Hydration is key to performance in sports or weight lifting because water is needed in all energy-creating reactions. It can take the body a while to become re-hydrated, so I suggest if you are out drinking, have a glass of water as well, to maintain proper hydration.
1-2 Days After Not Drinking
Since you have not consumed alcohol for the past 1-2 days, you are not seeing any of the negative effects of dehydration. Processing all of the substances in your body is easy, because alcohol is not limiting this at all.
Your performance in your sport or weight lifting routine is steadily improving because you are not hitting any roadblocks due to dehydration.
Mind Function
1-2 Days After Drinking
Alcohol diminishes the function of the mind through various processes. It affects many of the hormone functions in the brain within 1-2 minutes of consumption. Besides that, alcohol intake slows glycogen metabolism. This means the brain receives less glycogen, so it doesn't have much energy.
Since the mind plays a large role in any exercise to aid in motivation and focus, decreased mind function due to alcohol should be avoided!
1-2 Days After Not Drinking
Since you have not had any alcohol in your system in the past day or two, your mind function is at its normal level. Your workouts will probably feel much better than they did coming a day or two after drinking!
Protein Synthesis
Anabolism, or protein synthesis, is negatively affected by alcohol. Alcohol hurts the absorption of protein in the body, just like it hurts the absorption of any other substance. Because less protein is being turned into muscle tissue, you are not growing to the fullest!
This decrease in protein synthesis doesn't just slow down growth, it also hurts recovery, because less protein is going to repair muscle tissue.
1-2 Days After Not Drinking
With improved recovery and protein synthesis, you might not see a sudden change, but in time the increased growth and recovery will really make a difference!
Cardiovascular
Alcohol's blood thinning effects might help the heart somewhat, but don't be mislead - alcohol's negative effects on the heart are more numerous than its positive effects.
Decreased cardiovascular activity can make recovery in lifting and sports more difficult in between sets or drills.
1-2 Days After Not Drinking
Since you have not been drinking in the past day or two, you should feel like you're in better shape. This is because the heart is functioning better!
Strength Performance
Because of many of the aforementioned processes that alcohol can have a negative impact on, strength performance takes a hit as well. When you are not properly hydrated and recovered, how can you expect to perform at optimal strength levels?
Diminished mind function can also be a very bad thing when it comes to strength performance- you might not have the same level of mental focus, as you did while not on alcohol.
1-2 Days After Not Drinking
Since you haven't had any alcohol in your system for the past few days, all of these effects can be avoided. You can finally realize your full potential since alcohol is not hiding it.
Energy Levels
Alcohol tends to limit the metabolism of other substances in the body. One of these substances is the carbohydrate. By limiting carbohydrate metabolism, muscle glycogen levels are limited. This means that fatigue sets in earlier and endurance, strength and speed are compromised.
As I mentioned before, the negative impacts on cardiovascular function also have a negative impact on the body.
1-2 Days After Not Drinking
Without having consumed alcohol over the past 1-2 days, you should notice an improvement in energy levels. Those long sports practices or workouts will probably seem shorter, and of better quality!
The Calories In Alcohol DO Count!
The large number of calories in alcohol is not good at all for a bodybuilder. For those of you with a faster metabolism, you might try to rationalize it that you need the calories to gain weight, but then you also get the negative effects of alcohol. Alcohol isn't really all that nutrient-dense anyway. I have compiled a list of common alcoholic beverages, and their calorie contents.
When we look at the numbers, it becomes apparent that a drink or two can easily be burned off, but any more than that can be difficult to get rid of. These forms of exercise are all very intense and can take a lot of effort, especially if you have to do them on top of your regular workout.
While the calories in the alcohol you consume might be burned off, their negative effects remain in the body, and it will take just as long to return the body to its regular state.
Conclusion
You will see an immediate improvement in strength, focus, motivation, intensity, endurance and recovery when you decide to lay off the alcohol. The calories can lead to unnecessary fat gain, but that is the least of your worries. Alcoholism can be the downfall of anyone who is interested in improving your body tone and weight. Just a cup or two of beer will have effects on the body's ability to function - not just for the next few hours, but for the next few days! In the time period it takes for the body to return to normal, which can be anywhere from 3 days to one week, you will still be negatively impacted.
Alcohol Effects on the Body
BY: National Institute of Health
Diminished gray matter and white matter in the brain.
Memory loss.
Loss of attention span.
Alcoholic hepatitis.
Liver fibrosis.
Steatosis (i.e., fatty liver).
Throat, mouth, larynx, breast, liver, colorectal, or esophageal cancer.
High blood pressure
Cardiomyopathy
Stroke
Irregular heart beat
Mood swings.
Reduced core body temperature.
Raised blood pressure.
HEALTH & WELLNESS
10 healthy habits of fit people
BY: TARA ROCHFORD FOR NATIONAL INSTITUTE FOR FITNESS AND SPORT
Let’s get real: getting healthy and fit (and staying that way) doesn’t happen by accident. In my seven years in the fitness industry I have seen quite a bit—enough to know what works and what doesn’t. The people who are able to reach their healthy, happy weight and maintain it end up developing very similar habits to one another. These healthy habits aren’t anything crazy or extreme, but they consistently allow individuals to lead a healthy lifestyle for years and years.
Today I’ve compiled these habits of healthy people so we can all adapt our own habits to be our healthiest selves.
1. Start off with a breakfast to FUEL your day.
Remember learning that breakfast was the most important meal of the day? While I believe that all meals are important, breakfast definitely is a meal you shouldn’t consider skipping. Studies show that eating breakfast helps to improve focus, satiety, and energy levels throughout the day.
So what does that mean for you? You’ll be more productive at work, will work harder during your workouts, and you may have reduced cravings and hunger later in the day. Sounds like a win, win, win to me!
2. Drink lots of water.
The body is made up of 60% water! Drinking plenty of water throughout the day will help maintain your body’s fluid balance so that nutrients can be transported throughout the body. That means you will more quickly reap the benefits of the healthy foods you eat!
Drinking water throughout the day helps you feel full. It may sound crazy, but many people mistake thirst for hunger and end up overeating.
It’s also important to drink water because when you stress and work your muscles in the gym, they are losing water. If you aren’t drinking enough water, your muscles will get tired faster and you may not be able to work as hard. So drink up, buttercup!
3. Set a deadline.
People are more efficient and more likely to reach their goals with a deadline in the picture. Having a deadline helps to eliminate procrastination and makes the goal seem more tangible and realistic. Having a deadline doesn’t mean you can start being “unhealthy” after you reach your goal, but it simply allows you to have a checkpoint to work toward. Once you reach your goal and deadline, reevaluate and set a new goal! It’s all about progress, not perfection, and there is always something we can improve on when it comes to health and fitness.
4. Don’t leave your healthy-eating goals to chance.
I rarely say NEVER or ALWAYS, but this is an exception to that rule. Never assume that there will be a healthy option when you eat away from home. Always be prepared. Check out the restaurant menu ahead of time, pack healthy snacks, bring a lunch, bring a healthy dish to share, or eat something small before so you aren’t starving. You are in control of your health. It’s not anyone else’s responsibility to make sure there is something nutritious for you to nosh on.
5. Remain consistent.
Consistency is key. We all have days where we skip a workout or overindulge, but as long as healthy is your default, there is no need to sweat it! What matters most is what you do most of the time, not what you do sometimes. So, if choosing healthy (moving your body, eating whole foods, and drinking lots of water) is your sometimes, you may want to switch your mindset.
6. Eat whole, real foods.
Make it your goal to have most of your nourishment come from unprocessed, real foods that are as close to the source as possible. What does that mean? Check out the ingredients. If you are eating a handful of almonds for a snack, the only ingredient should be just that: almonds! Whole foods fill your body with more vitamins and minerals, the nutrition we need to stay healthy on the inside.
7. Fill your home with healthy, nourishing foods.
This tip piggybacks onto the previous piece of advice. If you fill your home with whole foods, they suddenly become a more convenient option than the processed stuff, and less healthy options are eliminated from the picture. If you surround yourself with healthy, delicious food choices, you are more likely to pick those foods when preparing a meal or eating a snack.
8. Take your workout with you.
Many people travel frequently for work, to visit family, or for vacation. While traveling can make it less easy to fit in your workout, it’s definitely not an excuse to slack off in the fitness department. Talk with your trainer about a travel workout option, pack a resistance band or TRX strap, or pack a workout DVD that doesn’t require any equipment at all! There are endless resources for fitness on the go; it just takes a little planning ahead of time.
9. Learn to be politely picky when eating out.
I have learned that I can find something healthy to eat at almost any restaurant. Many times, the option I choose is not listed on the menu. It can be intimidating to ask for special options at a restaurant, but you will be surprised at how accommodating your server and the restaurant want to be. Be polite when you make requests, and your tummy will be happy with the healthy and delicious outcome!
10. Dedicate time to mental health.
Whether you practice yoga, write a journal, meditate, see a therapist, or have another way of dedicating time to your mental health, it is just as important to make time for this type of exercise as it is to make time to go to the gym. Having a healthy mental state will help you stay on track with your fitness goals and will allow you to balance your busy and crazy life with ease. Find the method that works best for you and stick to it!
