Injuries that force rest and how it affects you mentally...

I don't usually talk about my personal life,  but I feel like I need to share this.

 

Last year I hurt my low back lifting weights and it took several months to baby it back to normal. I have since been very careful in an attempt not to reinjure it. Unfortunately, you can only be so careful and I did something last week that aggravated that old pain.

 

This past week I was very mindful of it and took precautions to not aggravate it any further. Then this Thursday, while lifting, using good form and technique, I reinjured it:-( Same pain I felt last year back just like that in one rep.

 So needless to say I was quite emotional, including annoyed,   depressed,  and nearly defeated. 
"How could this happen again to me?" I asked myself.

For the past 2 days I have rested. But let me tell you resting is harder then lifting. I was mentally challenged. Those of you who have been injured and forced to rest know exactly what I am talking about. And this is only 2 days!  

 Being in the gym lifting weights is my sanity and where I go to unwind, clear my head, and feel better when everything else in my life might be going wrong.

 

So what does one do when that is taken from you, even briefly?

 

For me it was a psychological roller coaster. Questions that I battled with....

What's going to happen to all that hard work I have been putting in for months?

How far will this set me back?

Am I going to get fat?

How am I supposed to become better injured?

Maybe I am not meant to lift heavy weights?

Maybe I should just quit?

Crazy thoughts I know, even for me.  But lets be honest here for a minute. If these thoughts run through my mind, someone who knows better, isn't it safe to say there are others out there dealing with these same thoughts?   

 

That is what led me to blog about this.  I want people to realize even those of us who are successful deal with the same feelings and emotions as everyone else.  You are not alone.  I may not disclose my feelings openly to everyone, but I am human too.

So with that being said, I have come to this conclusion.  I am extremely privileged to be able to do what I do with the abilities God has given me.  I can no longer take for granted the simple things such as being able to stand up and walk around.  Although I am in pain, I am thankful that I am able to stand up and walk around.  I am also thankful that I can train and workout around the pain.  Being injured was a reality check for me as well as a blessing in disguise. 

 

For the 2 days I have had to rest, I have been able to spend much needed time with my daughter and have enjoyed every moment.  I have also realized I need to take more time off from training and spend time with my loved ones doing outings and just connecting with them.  Life is too short.

 

I apologize for the lengthiness of this blog, but I needed to share this in hopes to reach others! 

 

I hope that this has helped or inspired you in some way shape or form.  Thank you for taking the time to read and have a blessed day!

Is weight or form more important?

For those who know me, know that 'form' is more important than how much weight you can lift, in regards to weightlifting.  Anybody can use momentum to lift a lot of weight, but what happens when you take away momentum??  Go on take a guess! 

If you take away momentum you are left with you and the weight.  This is where form takes on a huge role.  By using correct form you are able to fully engage the muscle you are trying to work to lift the weight.  In doing so it doesn't matter if the weight is lighter, because you are able to concentrate on what you are doing.  This is where the mind-muscle connection comes in to play.  You will also fatigue faster by lifting with good form because you are now engaged in the muscle you are using and fully contracting the muscle with each rep.  More muscle cells are being activated with good form which will result in increased strength and growth of the muscles.

So next time you find yourself wanting to swing and bounce to lift a heavy weight, remember all your really doing is more of a cardio session then a weight lifting.  Push your ego aside, grab a weight that is manageable and really focus on what you are working.

One quick suggestion is to seek out a reputable trainer for a few sessions to monitor your form.  If they are stickler about form like me it will be worth every dollar and you might even learn a thing or two:-) 

Why Stretching is Important!

Do you suffer from low back tightness/pain or knots in your shoulders/traps??  Could be due to lack of stretching in your regimen. 

The benefits of stretching go on and on especially as you get older. Some of these benefits include:

-increased flexibility
-increased blood flow to muscles
-decrease injury
-improved posture
-alleviate sore/tight muscles

If you start incorporating stretching into your exercise regimen you will begin to notice a difference in your mobility as well as less tension in your low back/shoulders. 

I recommend stretching a minimum of 10-15 minutes daily.  I also suggest you warm up first or do your stretching at the end of your workout.  It's better and safer to stretch muscles that are warm.  If you can't seem to find the time then try and at least do 5 minutes.  Some stretching is better than none. 

My last recommendation is to find a time once a week to try and take a Yoga or Pilates class which will provide you a full hour of stretching sore/tight muscles.  It is worth it for your physical and mental well being. 

Crispy Santa Fe Chicken

I was looking for a simple and easy recipe to use for some chicken breast I had and found this one:-)  I used gluten free bread crumbs so my daughter would be able to eat it.  She has Celiac and is allergic to gluten.  Not only is it delicious, but healthy as well:-) 

What you need:

1.5lbs of chicken breast cut into cubes or slices
6 tbsp. of egg whites
6 tbsp. of Southern Style Gluten Free Bread Crumbs
3 tsp. Jamaican Style Curry Powder
About 1 cup of Salsa (I used Tostitos Mild)
1/4 - 1/2 cup Sargento Reduced Fat Shredded Cheddar Cheese

What you do:

1. Preheat oven to 425
2. In a bowl mix together bread crumbs and curry powder.  In another bowl put in your egg whites for dipping.
3. Dip each piece of chicken in egg then in bread crumb mixture. Turning evenly to coat both sides of each piece.
4. Place in 13x9 baking dish sprayed with cooking spray.
5. Bake 20 minutes or until chicken is done (165 degrees F).  Top with salsa and cheese.  Bake 5 more minutes or until cheese is melted.
6. Serve and Enjoy!

I love being a trainer!

I love pushing others to their full potential.  Nothing is more rewarding then helping others reach their goals and pushing them past what they thought they couldn't do.  I have been blessed with some amazing and hard working clients.  They make my job that much better and more enjoyable. 

Three Bean Turkey Chili

I found this great and easy recipe in the Natural Muscle Magazine and made my own modifications and it came out delicious!!  Even my 6 year old daughter, Amanda, loved it!  I included the nutrition facts (Your Macro's) based on 15 servings.  Very healthy!  The only time consuming part of making this dish was chopping up the onion and peppers, but otherwise it was very simple to make.  See below for my modified recipe.

Ingredients:
2 pounds lean ground turkey
2 small sweet onions, diced
8 mini sweet peppers, diced
2 cloves of garlic, minced
1 can of dark red kidney beans, drained and rinsed
1 can of black beans, drained and rinsed
1 can of pinto beans, drained and rinsed
1 can of diced tomatoes
1 can (6 ounces) tomato paste
16.5 ounces of tomato juice
1 package of McCormick Mild Chili seasoning mix (30% less sodium)
2 teaspoons of Sazon Complete Seasoning
2 teaspoons of Garlic Powder
2-3 cups of water (I used roughly 3 cups)

Directions:
1. Chop up onions and peppers and sauté' until soft and golden in a few tablespoons of water.
2. Mix ground turkey, Sazon Complete Seasoning and Garlic Powder and cook until meat is cooked.
3. Add sautéed onions and peppers and minced garlic cloves into ground turkey and cook for 5 minutes. 
4. Drain off excess fat.
5. Combine all other ingredients with ground turkey mix into a large pot, stir and bring to a boil.  Add more water if chili is too thick.  Reduce heat to medium-low, cover and simmer for 1 hour. 
OR combine all ingredients into a large slow cooker and cook 6 to 8 hours on low. 
6. Serve as is or top with reduced fat cheddar cheese and ENJOY!!

Calculating calories into Macros...

Now that you know what a Macro is what next? 

All the calories you consume daily can be divided into the 3 categories as mentioned in my previous blog. (Fat = 9 calories, Protein = 4 calories, Carbs = 4 calories)  From there you can determine how many grams of each you are consuming and depending on your goals you can manipulate them to your specific needs whether its to lose or gain weight.  That's where math and calculations are involved.

I will try to make this simple.  Let's say you consume 1500 calories a day and you determine that 450 calories come from fat, 540 from protein and 510 from carbs.  If you take each of these numbers and divide them by the number above  (Carb = 4 cal, Pro = 4 cal, Fat = 9 cal) you will see how many grams of each Macro you are intaking.  See below:

Fats    450 / 9 = 50g
Pro     540 / 4 = 135g
Carbs 510 / 4 = 127.5g

To figure out what percentage of each you are getting from your total calories:

Fat      450/1500 = .3 = 30%
Pro      540/1500 = .36 = 36%
Carbs  510/1500 =  .34 = 34%

To double check your answers all the percentages should total 100%.  So by these numbers we can determine that of your 1500 calories, 30% is from fat, 36% is from Protein, and 34% is from Carbohydrates.

If you want something to do all of the above calculations for you simply use an app such as myfitnesspal.com, Macro Calculator or MyFitness Calculator.  I personally like myfitnesspal.com. 

What are Macros?

I know you have heard the term 'Macro' some where or another, whether on social media or in the gym.  So what exactly is a 'Macro'?

A macronutrient (aka Macro) is identified by nutritionists as a carbohydrate (aka carb), protein and fat.  All of these are used as fuel by your body for growth, metabolism and operation.  Each macro contain a set number of units of energy known as a calorie.  Below is the amount of calories each one provide in grams.

Carbs = 4 calories per gram
Protein = 4 calories per gram
Fats = 9 calories per gram


Now you know what a Macro is! It's that simple.  Look for my next blog so you can figure out how to calculate how many grams of each you are getting and why athletes are more concerned with macronutrients then calories. 

Cheesy Chicken Enchilada

So one of my clients told me about this amazing Cheesy Chicken Enchilada recipe today.  So I thought that would be a great thing to try for a Valentine's Dinner.  I bought Frontera's Red Chile Enchilada Sauce and followed the directions on the back and added in a few things.  I also tripled the recipe so I would have left overs.  Below is what I used and how I made them.

What you will need:
-rectangle cake pan (or small square pan if making less)
-3 chicken breast
-1/4 red pepper
-1/4 green pepper
-1 yellow onion
-corn tortilla's
-2 cups Colby & Monterey Jack Cheese
-2 packages of Frontera's Red Chile Enchilada Sauce

Cut the chicken up into cubes and baked at 350 for about 30-40 minutes.  While the chicken bakes dice up your onion and peppers and sauté them in a pan until onions are golden and both are tender.  Once chicken is finished baking, let cool for about 5-10 minutes and then cut until looks shredded like. 

Take out as many tortilla's as you want to use (I used 12) and wrap them in plastic wrap and microwave on high until steamy hot or about 1-2 minutes.  While tortilla's are in microwave arrange chicken, onions & peppers, and cheese in a row and grab a plate for you to make your enchiladas on. Have your cake pan ready by plate. 

Once tortillas are done take out of microwave (be careful its HOT!).  Do not fully unwrap tortillas from plastic wrap, but rather make a small enough opening so you can take one tortilla out at a time.  One by one take out a tortilla and layer hot side with cheese, chicken, and pepper and onions.  Roll up and place down in cake pan. Do this for all tortillas.  If you have any remaining peppers or onions you can sprinkle on top of tortillas.  Completely cover tortillas with sauce and sprinkle remaining cheese over the top. 

Put into oven and bake about 20 minutes or until bubbly hot.  Serve hot! 

Very Delicious!!

Enjoy!!

Which has more vitamin C a navel orange or a red bell pepper?

I used to think that an orange was the best source of vitamin C that you could get from food.  Turns out I was wrong!  In fact not only does a red bell pepper have more vitamin C, but so do many other foods.  I have listed a chart below to show the difference in milligrams between 12 other foods that you can now add to your diet for a good dose of vitamin C.  I listed them in order from the least amount to the greatest amount.  For more information see links below.


1 serving of Brussels sprouts...74.8mg
Pineapple.................................78.9mg
Orange.....................................82.7 mg
1 cup of Strawberries...............84.7mg
1 cup Papaya............................88.3mg
1/2 Cup of Chili Peppers.........107.8
1 Cup Green Pepper................120mg
Mango.....................................122.3
Small head of Cauliflower......127.7
1 serving of Broccoli...............132mg
2 Kiwi's...................................137.2
2 cups Kale..............................160.8mg
1 Cup Red Pepper...................190mg


Information obtained from:
http://www.huffingtonpost.com/2012/04/27/vitamin-c-foods_n_1457397.html#slide=911398
http://abcnews.go.com/Health/Wellness/12-foods-vitamin-oranges/story?id=20729780#

What are BCAA's?

BCAA's, also known as Branch Chain Amino Acids, are essential nutrients the body gets from proteins found in food.  There are a total of 22 amino acids, 9 of which are essential, in which the body cannot manufacture.  Some good food sources include red meat, eggs, and legumes.  BCAA's are also available in supplement form either in capsules or powder mix-in's.

There are many ways in which BCAA's are used.  Some of the not so common ways are to treat various illnesses including amyotrophic lateral sclerosis, tardive dyskinesia, and spinocerebellar degeneration.  Some of the more common ways BCAA's are used in the general population are to increase strength, boost performance, provide energy during workouts, and promote lean muscle gains while decreasing body fat percentage.

BCAA's in supplement form can be taken at any time throughout the day, but are best taken before, during or after a high intensity training session.  I prefer to take my BCAA's prior to training and immediately following. 

I personally recommend BCAA's to any individual who trains intensely 5-6 days a week and is looking for faster recovery between sessions and increased muscle performance.  I recently just started taking BCAA's this past year and have noticed a big difference in my recovery time (less sore and increased recovery time) and increased performance while lifting. 

How much water should I be drinking daily?

Water is a necessary component that you should be receiving enough of to stay hydrated daily. 

How much water should you be intaking on daily basis? 

An easy way to figure this out is to take your weight and divided it by 2 and that's how many fluid ounces you should be drinking daily.  So if you weigh 150lbs, divide that by 2, and the total is 75oz of water.  This is just the minimum.  If you exercise you should drink 6-8 more ounces per hour of intense exercise.  

Try and drink pure water and avoid added sweeteners such as Crystal Light, Mio, etc..  And if you drink coffee/tea make sure to match the ounces you consume with plain water.  So if you have 16oz of coffee in the morning try and drink an extra 16oz of water. 

Your body is mostly water and drinking enough daily will help everything run more efficiently as well as increase your metabolism, keep your skin hydrated and prevent fatigue.