Group items tagged

How can we stay motivated when life gets busy?

Get a big enough WHY

Having a strong reason for doing what we do, helps us get through the times when we don’t feel like doing whatever that thing is.

Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:

Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems.

Soccer is a game of many elements including strength, coordination, discipline, communication and speed. The ability to utilize explosive speed on the soccer field sets the best teams apart from everyone else.

An alternate start is a sprinting drill that requires you to run 10 to 20 yards at a time. It is designed to improve your explosive speed from different positions and actions that more closely mimic a soccer game.

A speed ladder is a piece of training equipment that you lay on the ground and run through to develop foot speed and coordination. The ladder is laid out over a short distance and consists of small squares that you must step in on each stride.

In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.

To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.

There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.

What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.

Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window

Sleep

Exerc

Highlight

Highlight

The concentration curl focuses on the biceps. Excises that focus on the biceps are important for building strong arms.

Seated preacher curls The seated preacher curl works the biceps and also strengthens your forearms. This is a great exercise for the biceps since you cannot easily cheat and use other muscle groups to help with the exercise.

Standing dumbbell curls This is a good a good exercise for beginners when you start using free weights. An alternate to the standing dumbbell curls is the seated curls. The seated curls will help stabalize your back more proper.

But shouldn’t protein intake be a percentage of total calories? Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10 percent to 20 percent, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person's minimum protein needs. It works because typically, larger and more active people need more calories, so the more calories they need, the more protein they will get.

What foods have the most protein? Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein. These articles can help:

mainly made up of protein. H

We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e

In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.

Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.

While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.

According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.

Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein

The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.

These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.

Q: Is Creatine a Steroid?

A:  I would like to dispel this myth by giving you the definition of what an anabolic steroid is.  These  are synthetic versions of the male hormone testosterone.  Creatine, as you will see below is not.  Basically anyone who says this should immediately be labeled a gymbecile. 

Q: What is Creatine?

Young weightlifters who want to emulate athletic heroes try to improve their own weightlifting skills and athletic motivation. Yet in the realm of protein supplementation, youngsters would do well to learn as much as possible about sensible nutrition

Young weightlifters should avoid relying on protein supplementation for muscle and strength gains, as excessive dietary protein might carry unwanted side effects, and protein supplementation can be unnecessary and expensive.

Teenage weightlifters immerse themselves in a demanding sport that emphasizes power and body weight. Already dealing with growth spurts and body changes, these teens may obsess about muscle gain. However, it is exercise, not high protein foods, that builds muscle -- although dietary protein provides the amino acids from which new muscle can be built.

Always try to lift less weight and more repetitions,

Often people forget to train their lower body, but it is very important to consider whole body to achieve maximum results

Restrain the exercise routine to four to five times a week and always start with small exercises.

But if the sound of your early morning alarm leaves you more likely to slap the snooze button than slip on some sneakers, are you missing out on the best time of day to get active?

Given that most of us aren't active enough anyway, getting moving is more important than when we do it,

While there's a popular belief that exercising in the morning may be more effective for weight loss, Guelfi says we still don't have the scientific evidence to back that up.

If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning

tricks

Taking the stairs when you can, parking further away from the door and walking around the office when you can are good places to start.

Sit on an exercise ball instead of a chair.