me -

everything & anything that motivates me to be healthy.... day in, day out.

Wednesday, July 13, 2011

July 13, 2011

my snack this afternoon: 
citrus green tea, boiled egg and 1 mandarin :)


4 tips for better, stronger, leaner legs

"Make sure you warm up before doing leg exercises," Adela says. "For instance, you can walk briskly on the treadmill for 5—10 minutes. I also like stretching between each set of the workout."

"If you want nice legs, you have to train them like you mean it," Adela says. "But you also have to have a good eating plan and do cardio." Heidi agrees: "Especially for shorter girls like myself, five extra pounds can look like 10 or 15 onstage, so it's important to incorporate fat-burning cardio." 

"When doing leg extensions, I use different foot positions—toes pointed in or out—and I squeeze at the top to isolate my quads," Heidi explains. 

"If I do cardio on a treadmill, I'll jump off every three, five or 10 minutes, for instance, and do 30 seconds of pop squats or jump lunges," Heidi says. Adela, meanwhile, may add calf work to her plié squats. "Push up onto the balls of your feet at the top of the move," she suggests.



Is Beetroot Juice the Next Exercise Drink?

There are a lot of drinks on the market that promise to help with exercise performance and recovery. From chocolate milk to protein drinks to coconut water and cherry juice, it seems that every few months there's a new exercise "super" drink out. But have you heard of beetroot juice? According to a study in the journal Medicine and Science in Sports and Exercise, drinking beetroot juice helps competitive-level cyclists cut down the time it takes to ride a given distance. Just in time for the Tour de France, too...
Researchers studied nine club-level competitive male cyclists as they competed in two time trials. Before each trial, the cyclists drank half a liter of beetroot juice. For one trial the men all had normal beetroot juice. For the other trial—unbeknownst to the cyclists—the beetroot juice had a key ingredient, nitrate, removed. And the results? When the cyclists drank the normal beetroot juice they had a higher power output for the same level of effort than they did when drinking the modified beetroot juice.
In fact, the riders were an average of 11 seconds quicker over four kilometers and 45 seconds faster over 16.1 kilometers when drinking the regular beetroot juice. That may not seem that much faster, but keep in mind that inlast year's Tour de France just 39 seconds separated the top two riders after more than 90 hours of pedaling.
With the Tour de France in full swing—and beetroot juice being a completely natural and legal substance, we wonder if it will be the new hot super exercise drink!

[?? interesting.. i would probably try it but i can't imagine it would taste very nice!]


mandarins growing in our backyard!
feels so nice to pick these straight out of the garden instead of buying
produce from supermarkets knowing that they have been sprayed with 
pesticide.  these are nice and organic =]


If you’ve ever talked training, nutrition and supplementation with any guy in the weight room, you’ve probably heard him mention creatine. Most likely, you filed it away in your brain under “never take under any circumstances.” Women tend to stay away from supplements that promise muscle gains out of fear of getting bulky or – gulp – looking like Ah-nold.

Well, here’s a little fact most members of the weight-room posse don’t know: Creatine works differently in women than in men – much differently, in fact. Surprisingly, we can get the all the muscle-building benefits without adding body fat. 

The training pick-me-up
“When you take creatine, it allows you to train at a higher intensity and a higher volume,” Stout says. That is why numerous studies have shown that creatine increases muscular strength, power and lean muscle mass. “When a muscle cell has more creatine, each contraction can be more forceful, and you can do more work before the muscle fatigues,” Talbott says. That means when taking creatine, you may eke out more repetitions with the same amount of weight.  

And the benefits are not only strength-related, according to a recent study published in the Journal of the International Society of Sports Nutrition. Researchers at the University of Oklahoma at Norman separated participants into three groups: creatine, placebo and control. The creatine and placebo groups did four weeks of high-intensity interval training  (also known as HIIT). Unexpectedly, they found that creatine improved anaerobic threshold – the maximal amount of exercise you can do before your muscles begin to produce lactic acid – by 16 percent, versus the 10 percent bump experienced by the placebo group.

 What does this mean for you? Say you can run a seven-minute mile. If you can improve your anaerobic threshold by delaying the point at which your muscles fatigue, you could run a six-and-a-half-minute mile comfortably for a while without producing lactic acid. Being able to do that can help you perform better in a race or in the gym. “If you can do a few more reps and put on a little bit more muscle, you’re going to be burning more calories,” Talbott says. “The rule of thumb I use is that if someone can put on five pounds of muscle, they can burn 200 more calories per day by just sitting around. So you can think of creatine almost like a fat-loss supplement.” 

Creatine and you
While creatine supplementation is well researched (something many other sports supplements lack), about only one third of human studies involved female subjects. But it’s what those female studies are finding that warrants women cast another look at the creatine jug. What the research revealed was: creatine benefits are greater in women than in men; and unlike men, women do not gain weight from creatine supplementation even when loading (See “Loading: is it necessary?”).
“If you look at all the research, the majority of it finds that when women take creatine, they don’t gain weight, but they see an enhancement in performance,” Stout says. Why is that? One theory is that
women have naturally higher levels of creatine than men.

But if women already have high creatine levels in their muscles, why even consider supplementing with it? Consider that it enhances performance and increases strength without causing you to gain additional pounds. And then take into account that creatine has an antioxidant effect that reduces muscle damage, improves recovery and preserves lean muscle – all things a woman athlete would certainly benefit from.


hahaha this movie was awesome


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