DISCIPLINE

My father taught me that only through self discipline can you achieve freedom. Pour water into a cup and you can drink. Without the cup, the water would splash over. The cup is discipline.--Ricardo Montalban

It is no accident that the words discipline and disciple come from the same root. To be a disciple of any path, one must be disciplined. Life works best when we learn to discipline ourselves.Discipline liberates rather than confines you. Discipline allows you to function with ease and grace.


After years of practicing his strokes, a tennis player can hit the ball without having to think about it. What once took conscious effort is now second nature.Unfortunately, many of us had discipline forced upon us as children. Naturally, we rebelled against an externally imposed structure. We were not shown that true discipline always comes from within, and the motivation for that urge is love.


When we are doing what we love, when we are pursuing something that has meaning, discipline becomes natural. As one Olympic athlete explained, "I don't mind working out every day. Because I love what I am doing, my training is not a burden but a joy.

"Discipline is your ticket to freedom and path to excellence. Choose to be disciplined in all your endeavors and become the master of yourself and your life."

Taken from: Listening to Your Inner Voice by Douglas Bloch

What do I eat after I train?

Your post-workout meal is THE most important of the day and should contain the following:

1. A lean complete protein, such as chicken, fish, eggwhites, cottage
cheese, tofu, or protein powder

2. Only a little fat, preferably unsaturated, such as nuts, olives, avocados, etc.

3. A complex carbohydrate, such as fruit, oatmeal, potatoes, brown rice, etc. - preferably one that is "natural," not processed (man-made).

Why lean protein?

During a brief window of opportunity after your workout, protein synthesis occurs at the highest rate. This is due to the micro-trauma (broken-down muscle tissue) that occurred during the workout session.
Complete recovery can only take place if you provide your muscles with a large supply of amino acids from a quality protein source within 60-90 minutes after the workout, then every three waking hours thereafter until complete recovery is achieved.

Why only a little fat?

When choosing a post-workout protein source, you should select one that is relatively low in fat, i.e., less than 10 grams per serving for most people. This is not the best time for a big steak or other higher-fat, protein-rich food. Fat slows the absorption of the protein and the carbs, and you want this absorption to be quick after a workout.

Why complex carbohydrates?

During your training session, you deplete your muscle glycogen (stored carbohydrates) and you must replenish it promptly for complete recovery and to ensure that you are supplied with energy for the next training session or activity. Complex, natural carbs such as brown rice, potatoes, yams, oatmeal, fruit, etc., are good choices for after your workout.

60 Minutes to a Bikini Ready Body!


At 49 years old Valerie Bertinelli stepped into public wearing a bikini! At 5’4” Bertinelli tipped the scales at 172 lbs. In just 9 months she lost 40 lbs, whittling herself down to 132 by running 5 days a week and doing regular strength training! She did it, and so why can’t you?

Here’s how you can shape up with her simple 60 minute routine:

Cardio: run for 30-45 minutes on a treadmill. Breakup the routine with intervals of 5 minute run segments and strength training exercises.

Strength training: Use body weight and or resistance bands to perform a series of exercise combinations. Do 25 triceps dips, 20 pushups, 30 squats, 100 sit ups, and 30 step ups total.

Nutrition: Keep your caloric intake around 1700 calories a day. Once you reach a plateau, reduce even further to 1200 calories per day to achieve your best bikini body ever!

6 trainer's secrets for quick results!

1. Learn how to do real pushups: they are the ultimate upper body/core workout!

If you are just starting out, build up basic strength with “girlie” (bent knee) pushups, but then change to Military pushups in a few weeks! Coming off your knees will give you a core workout: targeting the chest, shoulders, triceps, abs and even lower back.

2. Cardio alone won’t get you the toned look you want, add training to the mix to create it!

Add squats and lunges to your workout out routine, pushups and situps at least twice a week to see an improvement in your physique and to give your metabolism a boost!

3. You don’t need fancy equipment to tone up!

Body weight training will get you to where you want to go: Squats, lunges, dips off a chair, pushups on the floor, situps. Add resistance bands or tubing, and you can do even more exercises including your biceps and overhead presses. No more excuses for not training when you travel!

4. Intervals get you better results faster!

This is true! Instead of jumping on the treadmill and doing 30 minutes at the same speed, try using the interval program. If you are walking, try doing a few seconds or minutes running then go back to walking. For an even bigger boost, try doing 5 minutes cardio and then 2-3 sets of resistance exercises! Fun and watch the time fly by!

5. Skip the energy drinks!

Energy drinks are made for endurance athletes, not for people who want to lose weight! You can burn 400 calories in a work out and then drink 500 in an energy drink! Drink plain old water instead, and be sure to have protein with carbs after your train either in drink form or in a meal.

6. Variety is the spice of life and for getting results!

Change your routine at least every 6 weeks, this is when your body has adapted to your workout regime. Change your whole program or parts!

USE YOUR HEAD TO HAVE YOUR CAKE AND EAT IT TOO!

The reason 95% of diets fail is because people try to eat healthy based on what they're TOLD to eat, rather than learning how to make simple changes to the foods they already love.
So the key to long-term fat loss is striking a balance between effective and enjoyable. That way you'll stick with it and make it a lifestyle change.
Here's an example: if someone tells me that they love french fries, I say...why not try this healthy version instead?
And if you say "I just want a burger and some fries." No problem, I'll tell you to eat a lowfat, healthier burger (like a "veggie burger" or extra lean Angus beef forget the white bun) , and you're set.
So, the point I'm trying to make is this: You can have your cake and eat it too! Just use your head!

Baked Sweet Potato Fries : Makes: 8 servings

- 4 medium sweet potatoes, peeled and cut into 1/4 inch slices
- 1 tablespoon olive oil
- garlic powder and pepper to taste

Directions:

Coat a cooking sheet with nonstick cooking spray (nonfat).
Coat potatoes with oil and sprinkle with garlic powder and pepper.
Bake at 425 degrees F for 35 minutes, turning potatoes one time with a
spatula.

OMG.... so yummie :)

Are Carbs making you fat?


Addiction to high glycemic foods such as white bread, white bagels, white rice, and many breakfast cereals are making us fat! Carb addiction is real!

Researchers have found that by taking the fat and fiber out of many foods, replacing it with sugar, only makes it more addictive! The Glycemic index is a measure of how fast a food raises our blood sugar and insulin levels.

Refined, high starch carbohydrates (such as the ones above) cause the blood glucose levels to shoot up faster then eating low glycemic carbs such as vegetables. You get a burst of energy, but soon feel sluggish and hungry again.

What’s worse is that high glycemic foods actually spike insulin levels, telling the body to make and store fat!

Want to stop the cycle of eating and weight gain? Don’t eat high glycemic carbs and replace them with lower glycemic carbs such as whole grain products and vegetables!

Protein Smoothie :


Here’s a great simple and relatively inexpensive alternative to buying protein powder to make shakes: you can drink this post workout, or use as a meal replacement.

250 ml of liquid egg whites ( cheapest at Costco-2 cartons for $3.39)
1 whole banana
Handful of additional favorite fruit (optional)
½ cup yogurt (optional) vanilla or flavored
1- 1 ½ cup of milk, or your favorite juice

Blend on high till mixed and drink immediately!!!