“The quarter’ and staying on top of it...

This week, ‘life happened!’ That means that this blog is now late.. J It is now Thursday (not Monday) and still no blog… I also did not work out Monday and semi-worked out tues and weds… Yes- a trainer missed some training sessions L I had to prioritize this week- and decided that studying for my test was more important.  At the same time, I still managed to eat fairly healthy and get some workouts between the studying and working.  With all that said- I’m going to continue with something that I will like to call:

“the quarter effect”… I know for some this might be TMI (too much information) but still a teaching moment!  So one day- I go to shower and while im getting naked and sexy- I see a quarter on the bathroom floor, in the corner- and I think to myself- “I’ll get it after my shower.”  The next day I go to the restroom (nature called) and again, saw the quarter from where I was sitting….and I said—ohhhh hell no!!!…. I am not going to forget again.  In an effort to test my memory, I told myself to get it after I was done.  Well…. That went on for literally, a week… Every day I saw that darn quarter and couldn’t believe that it was still there!  Until, on the 7^th day- I saw it again- and decided to pick it up that instant and not rely on memory ever again.  I know this may sound silly, but this is a classic case of- procrastination!!! How do we relate this to life and specifically, fitness?

Well, we are always saying to ourselves, I’ll do it tomorrow, I’ll start studying tomorrow, I’ll begin my job hunt tomorrow, I’ll start saving next time, I’ll start eating healthier- and exercising tomorrow… next week, next year…. And that day- that hour – that ‘next time’ never comes.  Instead, lets “pick up that quarter” today- right now!  Start taking charge of your life now!  When luck meets preparation + action = success!

Nutrition

How is it best? (Boil, steam, microwave, raw: per Men’s magazine)

** How to eat your veggies to absorb the most nutrients!

Broccoli--------- Best steamed or raw

Carrots------------Best boiled or raw

Bell peppers------Best micro-waved or raw

Brussels sprouts---Best Boiled

Spinach-------------Best steamed, microwave or raw

Asparagus----------best to boil, microwave or raw

When you feel stagnant or simply that you have hit an exercise plateau, it may be that your fitness program needs an upgrade ASAP!

Fix it with new rep counts: Eliminate the 10 rep 3 set routines.  Sure it can be a great work-out but the message here is that you have to train differently to get different results. 

Why it works?

Your body quickly adapts to the number and reps you perform, but it takes a while to adjust to the exercises you do.  (That’s why you can keep using the same exercises.)  By changing your rep ranges on a weekly basis, you’re gaining benefits from the repeated movements while always pushing your body in new ways- and that helps you increase strength.  When you improve in each workout, you add new muscle.

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Answer to last week's post (How much water should you drink a day?): Answer: Water intake: How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.