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Don't workout often? Or not at all? New to resistance training?

Here is a quick tip for those who live sedentary lifestyles, or if you just haven't done any type of resistance training for awhile: 

**While doing your workout routine, start off with 3 sets as a starting point. However, light training days of 1 set should be incorporated into the training program to prevent overtraining and to asure adherence. Studies show that this method is effective for muscle strength and size increases, in sedentary untrained individuals. in

James M., NSCA CPT

Guidelines for a healthy diet

Foods to increase :
*Make half of your plate fruits and vegetables and consume many varieties.
*Drink at least 8 glasses of water each day.
*Increase fiber intake; at least 20 grams per day for women and 30 grams for men.
*Make at least half of your grains whole grains.
*Switch from whole to fat-free or low-fat (1%) milk.
*Choose a variety of foods with protein such as meat, eggs, dairy, seafood, beans, nuts and soy products.
*Increase the amount and variety of seafood consumed.
*Choose foods that provide more potassium, calcium, and Vitamin D, such as fruits, vegetables, dairy products, fortified orange juice, and soy products.

Foods to reduce:
*Limit sugary drinks.
*Reduce salt intake to 2,300mg and further to 1,500mg if you are at least 51 years-old, of any age and are African American, or have hypertension, diabetes, or chronic kidney disease. Processed foods often contain high sodium levels. Compare sodium in foods like soup, bread and frozen meals and choose the foods with the least sodium.
*Limit the consumption of foods with refined grains, especially those that contain solid fats and added sugars. Solid fats refer to saturated and trans fats which are typically solid at room temperature (e.g., butter, lard, vegetable shortening, as well as tropical oils such as coconut oil, palm and palm kernel oil).
*Replace solid fats like butter, lard, and shortening with vegetable oils where possible.
*Consume less than 10% of calories from saturated fatty acids (e.g., butter, cheese, ice cream, beef, and pork).
*Consume less than 300mg per day of dietary cholesterol, which comes from meats such as beef and pork, high in fat dairy products and egg yolks.

James M. NSCA CPT

On a diet? Condiments to avoid...

Ketchup - usually pumped full of sugar, sodium and high fructose

Ranch - usually contains buttermilk and mayonnaise, which makes it high in calories and fat. The average serving ranch contains about 140 calories and 14 grams of fat.

Barbecue sauce - this is a less healthier version of ketchup with even more sugar and high fructose. In addition, contains less tomatoes, which by themselves are healthy.

Mayonnaise - packed with saturated fat, and the primary ingredient in most mayonnaise is refined soybean oil which has no nutritional value.

Salad dressing - most salad dressings are packed full of saturated fat and/or high fructose corn syrup, and processed soybean oil. Beware of "fat free" claims as they can be misleading and contain high fructose corn syrup. In addition, are stripped of some healthy fats. Not all fats are bad fats.

Maple syrup - sugar free or low sugar syrups only mean that the level of high fructose corn syrup has exponentially increased. If you must have syrup, search out pure maple syrup. Avoid synthetic syrups which are common in restaurants and on store shelves.

Cocktail sauce - usually contains both ketchup and horseradish, both of which are not particularly healthy. More than half of the calories come from sugar.

Jelly & Jam - most store bought jellies and Jams are loaded with sugar. Beware of "sugar free"  claims,  as that just means that natural sugars have been replaced by high fructose corn syrup.

Honey mustard - mustard by itself is one of the healthiest condiments you can ingest. The average two tablespoon serving of honey mustard has roughly 120 calories and 11 grams of fat. Compare that to regular mustard of the same serving which roughly 5 calories and 0 grams of fat.

James M., NSCA CPT

At the pyramid!

Don't have time to work out?

Super sets are the way to go!

Super sets are a way to get in your workout in a fraction of the time.

You don't want to work out longer than an hour away, it starts to become excessive on both your mind and body.

A super set is simply back to back exercises with no rest in between. Super sets work best with opposing muscle groups, for example: biceps/triceps, chest/back, quads/hamstrings.

The benefits of a super set are great! Sustained elevated heart rate so you'll burn fat faster, shorter workout, etc...

James M., NSCA CPT

Isn't this why today's religious world is so muddled?

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