Total calorie count: 310
Picked this up for 2 bucks at Walmart this morning, this parfait has 10 grams of protein and 3 grams dietary fiber in it.
Nomnomnomnom..... :)
Tuesday, September 25, 2012
Delish!
Yogurt Parfait and Fresh Strawberries, with Granola!
Total calorie count: 310
Picked this up for 2 bucks at Walmart this morning, this parfait has 10 grams of protein and 3 grams dietary fiber in it.
Nomnomnomnom..... :)
Total calorie count: 310
Picked this up for 2 bucks at Walmart this morning, this parfait has 10 grams of protein and 3 grams dietary fiber in it.
Nomnomnomnom..... :)
Tuesday, September 18, 2012
Quiet, serene, empowering - being at the airfield early in the morning and in the late evening is an amazing feeling.
I love the peace that I feel standing between the cross of man made power and the beauty of lush marshland. It all feels so natural and reminds me of the importance to stop look and listen. Enjoy moments where you can just stop and be in awe of the world around you.
Flying gives me that same feeling. Getting above it all....looking at my home or traveling to a new place, it's another opportunity that I am so grateful for, even of it does cost an arm and a leg!
Working out can also give you that release. Building up a your heart rate and feeling the burn in your lungs and muscles. The best part is this kind of focus and joy is available for free whenever you have time. Start your day with a good cardio workout, some strength training, and a good stretch. It is incredible the energy and focus I have when I start my day with a good workout and a healthy meal.
It's in the little things people.
I love the peace that I feel standing between the cross of man made power and the beauty of lush marshland. It all feels so natural and reminds me of the importance to stop look and listen. Enjoy moments where you can just stop and be in awe of the world around you.
Flying gives me that same feeling. Getting above it all....looking at my home or traveling to a new place, it's another opportunity that I am so grateful for, even of it does cost an arm and a leg!
Working out can also give you that release. Building up a your heart rate and feeling the burn in your lungs and muscles. The best part is this kind of focus and joy is available for free whenever you have time. Start your day with a good cardio workout, some strength training, and a good stretch. It is incredible the energy and focus I have when I start my day with a good workout and a healthy meal.
It's in the little things people.
Monday, September 17, 2012
[M] Workout 1
[M] Workout 1: core, glutes, upper back, quads, & chest.
The Set:
side plank with knee tuck
dumbbell deadlift
barbell row
dumbbell lunge
judo pushup
Try this full body circuit today. Do three sets, 12 reps for each exercise, rest 1 minute between each exercise.
Finish it off with:
Three sets of jump squats for 20 seconds, doing as many reps as you can.
The Set:
side plank with knee tuck
dumbbell deadlift
barbell row
dumbbell lunge
judo pushup
Try this full body circuit today. Do three sets, 12 reps for each exercise, rest 1 minute between each exercise.
Finish it off with:
Three sets of jump squats for 20 seconds, doing as many reps as you can.
Color me rad 5k
I LOVED this 5k. It wasn't a timed race, so it opened the event to EVERYONE! Which is so important these days - if your family is looking for a great way to bond and be active, get everyone up on Saturday morning and do something like the Color Me Rad 5k. There are all kinds of 5k events like this one around Southern California.
After the 5k we stopped for breakfast! I got these amazing, filling, multigrain and pecan pancakes, yogurt, fruit, and turkey sausage. Then we were ready to enjoy the rest of the day at Disneyland!
After the 5k we stopped for breakfast! I got these amazing, filling, multigrain and pecan pancakes, yogurt, fruit, and turkey sausage. Then we were ready to enjoy the rest of the day at Disneyland!
Tuesday, September 11, 2012
Remember 9/11 and live for today
9/11
Taking off again in a Cessna 172; we climb above the homes, the tiny neat rows of houses and find the assurance of another typical day from the looks of highway traffic. In a clear moment he whispers his desire to defend this place and time. Another young man decides to join the military and: He will fight to fill the shoes of the fallen.
"It is impossible to fully comprehend the evil that would have conjured up such a cowardly and depraved assault upon thousands of innocent people."
Mother's raise your daughters to be strong, smart and courageous.
Father's teach your sons to love freedom, compassion and reason.
Today we fight to fill the shoes of the fallen.
"We will not tire, we will not falter, and we will not fail."
When Freedom was mocked, families broken, and our nation shaken, the terrorists had won? No.
Neighbors, strangers, nurses, doctors, served to heal the broken hearts and damaged lives.
They continue to fight to fill the shoes of the fallen.
"Freedom itself was attacked this morning by a faceless coward and freedom will be defended."
Grow, learn, and believe in what is good and true. Remember the wisdom from our past and never give up defending your future. Put down those ill-willed individuals, and be free to choose who you want to be.
Fight to fill the shoes of the fallen.
"Are you guys ready? Let's roll!"
Unite together as brothers and sisters, fellow coworkers, students, professionals, families, servicemen and women, and American citizens. We are the past, the present, and the future and we will always:
Fight to fill the shoes of our fallen, this freedom is ours.
Taking off again in a Cessna 172; we climb above the homes, the tiny neat rows of houses and find the assurance of another typical day from the looks of highway traffic. In a clear moment he whispers his desire to defend this place and time. Another young man decides to join the military and: He will fight to fill the shoes of the fallen.
"It is impossible to fully comprehend the evil that would have conjured up such a cowardly and depraved assault upon thousands of innocent people."
Mother's raise your daughters to be strong, smart and courageous.
Father's teach your sons to love freedom, compassion and reason.
Today we fight to fill the shoes of the fallen.
"We will not tire, we will not falter, and we will not fail."
When Freedom was mocked, families broken, and our nation shaken, the terrorists had won? No.
Neighbors, strangers, nurses, doctors, served to heal the broken hearts and damaged lives.
They continue to fight to fill the shoes of the fallen.
"Freedom itself was attacked this morning by a faceless coward and freedom will be defended."
Grow, learn, and believe in what is good and true. Remember the wisdom from our past and never give up defending your future. Put down those ill-willed individuals, and be free to choose who you want to be.
Fight to fill the shoes of the fallen.
"Are you guys ready? Let's roll!"
Unite together as brothers and sisters, fellow coworkers, students, professionals, families, servicemen and women, and American citizens. We are the past, the present, and the future and we will always:
Fight to fill the shoes of our fallen, this freedom is ours.
Check out [M] Fitness
https://www.facebook.com/mpersonaltrainer?sk=notes#!/mpersonaltrainer
If you are interested in learning more about my Personal Training biz, follow the link to my Facebook page. I post everyday about nutrition, fitness, and overall well-being. I would love it if you got involved and shared your own fitness journeys and were able to help motivate and inspire other people with your questions, comments, and thoughts on the matter.
It is so incredibly important that we have a community of people to help us remain active, alert to the fitness times, and to have someone to hold us accountable. All the information is out there, but why are so many Americans OBESE!! Our children are obese, our teens are obese, the young adults are obese, and adults are obese....... I challenge you all, readers, to enlist your days in a health and fitness regimen and to get involved with [M] Fitness, or another wellness group that can support your needs.
If you have any direct questions about health and fitness, just email me at getMfit@yahoo.com
If you are interested in learning more about my Personal Training biz, follow the link to my Facebook page. I post everyday about nutrition, fitness, and overall well-being. I would love it if you got involved and shared your own fitness journeys and were able to help motivate and inspire other people with your questions, comments, and thoughts on the matter.
It is so incredibly important that we have a community of people to help us remain active, alert to the fitness times, and to have someone to hold us accountable. All the information is out there, but why are so many Americans OBESE!! Our children are obese, our teens are obese, the young adults are obese, and adults are obese....... I challenge you all, readers, to enlist your days in a health and fitness regimen and to get involved with [M] Fitness, or another wellness group that can support your needs.
If you have any direct questions about health and fitness, just email me at getMfit@yahoo.com
Color Me Rad
I can't wait to see how we turn out in the end.
Monday, September 10, 2012
The Five Rules of Performance Nutrition
There are some simple truths about eating and exercise that seem to be overlooked. I propose the following five rules. They apply to everyone: sedentary or active, young or old, in or out of shape.
RULE ONE: Always eat 5 times a day. Two or three meals are simply not enough. Two of these meals can be deemed snacks, provided they contain sufficient calories to get you to your next meal! Your blood sugar and insulin levels will be controlled (and thus your energy levels), you will get protein in small amounts through out your day to support growth and recovery, and (most important) body fat will not be stored, but mobilized as an ENERGY source. By providing your body with a consistent and frequent supply of just the right nutrients and number of calories, its need to store fat is reduced. On the flip side, if you eat infrequent meals your body recognizes a "famine" situation and your entire endocrine system (powerful hormones produced inside your body that control how you grow, recover, and produce energy) is thrown for a loop. Then, too much of the food you consume is stored as body fat in preparation for the "famine" to come.
RULE TWO: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts, protein, and 3 parts carbohydrate is a good place to start. However this is merely an estimate for the average person. Depending on the severity of your daily workout routine and training protocol, you may need more or less carbohydrates for energy. Fat is essential for maintaining important hormones in your body, so do not attempt to eliminate fat from your diet! Just try to ensure that saturated fat is low, and unsaturated fat is predominate. Also, you must consume enough protein to support growth and recovery and consume carbohydrates. For the most part, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember carbohydrates are you body's preferred energy fuel source, although fats work well too, particularly during aerobic training. Remember that protein and carbohydrates both have 4 calories per gram, and fat has 9 calories per gram.
RULE THREE: When you sit down to eat, ask yourself, "What am i going to be doing for the next three hours of my life?" If you nap, eat fewer carbs; if you plan to train, eat more carbs. In other words, adjust your carb intake up or down depending on the anticipated energy output. Remember your pre-workout carbs should be low glycemic.
RULE FOUR: You cannot lose fat quickly or efficiently unless you are in a negative calorie balance: taking in fewer calories than you are burning. Neither can you gain muscle unless you intake more calories than you burn. So, how can you gain muscle and lose weight at the same time? You must alternate periods of negative calorie balance with periods of positive calorie balance. It does not matter if you ate trying to lose total body weight, stay the same weight, or gain weight. This alteration will 1) readjust your BMR upward, making it easier to keep fat off, and 2) support recovery and lean tissue building through insulin and glucagon control.
RULE FIVE: It is almost impossible to get all the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to supplement your diet with vitamins, minerals, and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle building, and fat-loss goals.
ADDITIONAL TIPS ON SOUND NUTRITION
RULE ONE: Always eat 5 times a day. Two or three meals are simply not enough. Two of these meals can be deemed snacks, provided they contain sufficient calories to get you to your next meal! Your blood sugar and insulin levels will be controlled (and thus your energy levels), you will get protein in small amounts through out your day to support growth and recovery, and (most important) body fat will not be stored, but mobilized as an ENERGY source. By providing your body with a consistent and frequent supply of just the right nutrients and number of calories, its need to store fat is reduced. On the flip side, if you eat infrequent meals your body recognizes a "famine" situation and your entire endocrine system (powerful hormones produced inside your body that control how you grow, recover, and produce energy) is thrown for a loop. Then, too much of the food you consume is stored as body fat in preparation for the "famine" to come.
RULE TWO: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts, protein, and 3 parts carbohydrate is a good place to start. However this is merely an estimate for the average person. Depending on the severity of your daily workout routine and training protocol, you may need more or less carbohydrates for energy. Fat is essential for maintaining important hormones in your body, so do not attempt to eliminate fat from your diet! Just try to ensure that saturated fat is low, and unsaturated fat is predominate. Also, you must consume enough protein to support growth and recovery and consume carbohydrates. For the most part, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember carbohydrates are you body's preferred energy fuel source, although fats work well too, particularly during aerobic training. Remember that protein and carbohydrates both have 4 calories per gram, and fat has 9 calories per gram.
RULE THREE: When you sit down to eat, ask yourself, "What am i going to be doing for the next three hours of my life?" If you nap, eat fewer carbs; if you plan to train, eat more carbs. In other words, adjust your carb intake up or down depending on the anticipated energy output. Remember your pre-workout carbs should be low glycemic.
RULE FOUR: You cannot lose fat quickly or efficiently unless you are in a negative calorie balance: taking in fewer calories than you are burning. Neither can you gain muscle unless you intake more calories than you burn. So, how can you gain muscle and lose weight at the same time? You must alternate periods of negative calorie balance with periods of positive calorie balance. It does not matter if you ate trying to lose total body weight, stay the same weight, or gain weight. This alteration will 1) readjust your BMR upward, making it easier to keep fat off, and 2) support recovery and lean tissue building through insulin and glucagon control.
RULE FIVE: It is almost impossible to get all the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to supplement your diet with vitamins, minerals, and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle building, and fat-loss goals.
ADDITIONAL TIPS ON SOUND NUTRITION
- Eliminate junk food
- drink eight to ten glasses of water each day
- determine your daily protein requirements
- Consume high-fiber foods
- Increase your lean body weight through resistance training
Sunday, September 9, 2012
Mach One Mud Run
Running with fellow pilots was so much fun! A lot of interest was generated in the flight school as well. One thing I learned from that day though was that my lungs are out of shape. I have been training to do another 5k, Color Me Rad at the auto club speedway in Fontana. Hopefully I will beat my time from the mud run. 
Golden Drops of Sunshine
I had some time off from my flight training. The two weeks straight of no flight time felt like forever but the opportunity gave me plenty of time to think about how serious I am on getting my private pilot license. When you find something you are passionate about, don't give yourself reasons why you can't or won't be able to pursue it. Figure out your timeline, make it work. You will never regret doing something that makes you happy. So! Gleim Private Pilot, and Recreational Pilot FAA Knowledge Test book, here we go!
Tomorrow afternoon I will be chasing some golden drops of sunshine a few thousand feet above the air. After I complete the Pre-solo written exam and can replicate several safe maneuvers and perform precise takeoffs and landings, I will be cleared for my solo flight. So as you can imagine there is a lot of anticiation building as I prepare. The two weeks was a a little setback so it may be a few hours over than my intial goal for soloing. But, in the next few weeks I will be ready to fly solo.
Tomorrow afternoon I will be chasing some golden drops of sunshine a few thousand feet above the air. After I complete the Pre-solo written exam and can replicate several safe maneuvers and perform precise takeoffs and landings, I will be cleared for my solo flight. So as you can imagine there is a lot of anticiation building as I prepare. The two weeks was a a little setback so it may be a few hours over than my intial goal for soloing. But, in the next few weeks I will be ready to fly solo.
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