DAY 243 of my 365 days of transformation: Go that extra mile that failures refuse to travel

WOW  16 weeks to go until SHOW TIME!!!  

Last week I met with Nutritionist Hari Ghuman for food sensitivity testing and body fat composition.  WOW what an experience.  I learned so much from Hari, about how my body reacts to sleep patterns, food, hormones and stress.  

Hari has now put me on a  two week Nutrition boot camp and a 30 day cleanse.   

Paraway 30 day Cleanse  will Eliminate Parasites can help with decreasing xenoestrogen and heavy metals in the body. Also if you have candida, travelled the world, been on antibiotics or eat a lot meat, you will notice improved digestion after using this kit.

Hari Ghuman is a Registered Holistic Nutritionist and has been the owner operator of New Global Vitamins for 8 years. He has experience working with people of all ages and continues to have great success with all of his clients. Hari is a teacher at the Canadian School Of Natural Nutrition, and is the Nutrition Coach for successful sports teams such as the Carleton Ravens Men’s Basketball and St. Mary’s Huskies Men’s Football in Halifax. Hari’s commitment to results, explanation and product knowledge make him a sought after Nutritionist.

Hari shares his knowledge and expertise with  athletes that are looking for information, supplements, body fat composition, and meal planning, and more.  

check out Hari's blog.   http://newglobalvitamins.blogspot.ca/

Next weekend will be very exciting as I have my first fitting for my suit with Joan MacDonald from Daydreams Fitness Wear and then I am attending a posing seminar and information session. There will be representatives to answer questions on tanning, hair/makeup, suits and an OPA representative as well as the promoter of both Ottawa OPA shows will be in attendance to answer any questions.


The first The Ontario Physique Association (OPA) GNC Live Well Posing seminar is in 9 days at Free Form Fitness in Kanata with Elissa Molino, 30 athletes registered so far, limited space! Figure is 11am-12pm, Bikini/mens physique is 12-1pm and BB and womens physique is 1-2pm





Sharing recipes and interesting tid-bits!

Did you know that 

Sleep yourself thin. Really?  Sleep patterns will affect the way you think, crave foods, your energy levels and it is one of the most under rated tools to improving body composition. The better you sleep the better your health.  

Ingredients

2 cans red kidney beans (or black beans), rinsed
1/2 sweet pepper, chopped
1 sweet onion, chopped
2 garlic cloves
1/2 tsp chili flakes
1/2 tsp cayenne pepper
1/2 tsp chili powder
2 tsp parsley
1/3 cup quick oats
1 egg

Directions

1. Place beans, pepper, garlic, and onion in a food processor, blend until paste-like consistency.

2. Transfer mixture to bowl and add chili flakes, cayenne pepper, chili powder, parsley, oats, and egg. Mix together.

3. Form into 6 patties (use a 1/2 cup to measure) and place on baking sheet. (I use silicone).

4. Bake at 350 about 10 minutes each side. Be careful when flipping, they are delicate.

They turned out pretty good! With the spices there is definitely a “kick” to them and adding some homemade BBQ sauce enhanced the taste.

Nutritional Info (per patty): 215 cal, 12g protein, 28g carbs (10g fiber), 2g fat.

Tuesday, January 29th, 2013

COCONUT OIL – A Saturated Fat: Good OR Bad?

By Tosca Reno

• 

Coconut oil is a controversial subject lately judging from your interest, confusion and questions about the subject.   I don’t blame you.  Saturated fats, and coconut oil is indeed a saturated fat, do cause headaches for us because we do not understand them fully thanks to the negative press. Before I go any further on the matter I want to stress that I am not a doctor so I don’t dispense medical advice. I have plenty of respect for doctors, however, not all doctors know everything there is to know about nutrition because they just don’t spend the time on this subject – typically, 25 hours of classroom time unless they do their own learning. In fact, a naturopathic doctor spends approximately 150 classroom hours studying nutrition. And no, I am not a physician, but I do have NTP credentials which means I fully understand nutritional deficiencies and sufficiencies affecting the human population.  I spent a year studying nutrition and must keep studying it to maintain my credentials.  Some of my classmates were doctors looking to increase their knowledge about nutrition. Hmmmm!

Regardless of what I or anyone else has for credentials, the idea that I recommend the consumption of coconut oil is causing havoc amongst many of you.  The biggest reason is because it is a saturated fat.  “OMG!! Coconut oil is a saturated fat.  My goodness!  Stay away from that stuff!”  That was the advice after WWI.  Before the 1920′s heart disease was a rarity in North America. By the mid 1950′s heart disease was the leading cause of death in NA and today heart disease causes 40% of all North American deaths.  We were told after WWI that saturated fats, predominantly coming from animal fats, are to blame. You would think that folks were gobbling animal fat like crazy from 1920 to today but that is not true since people virtually stopped eating pure animal fats like lard. What we did start to eat in massive quantities is processed foods, refined sugar, vegetable oil (often rancid) and white flour.

What does this have to do with coconut oil?  Coconut oil has been tarred with the same brush as animal fat because it is saturated – this is just ignorance.  We were led to believe that all saturated fats clogged our arteries.  In fact early and often incomplete literature simply stated that coconut oil was bad because it was a saturated fat but gave no further information.  People were afraid of the stuff based on nothing more than ignorance.  But within research journals lays an abundant amount of information on the value of this food.  It turns out coconut oil, though a saturated fat, promotes excellent health like few other foods can.  It helps to get rid of psoriasis, dandruff, speed recovery from the flu and other viral infections, removes pre-cancerous lesions, hemorrhoids and cavities, it even minimizes genital herpes, hepatitis C, epilepsy and AIDS.  The list goes on and on.

What clinches my love for coconut oil and other healthy fats is not only reams of data and research but the way my body and my mind respond.  My hair, skin and nails look healthy, radiant and strong.  My hormones are working just fine thank you – I don’t suffer from post-menopausal swings nor did I experience any other unpleasantries prior to the climacteric.  I laugh a lot – something you can’t do when you don’t have fats.  In fact healthy fats are part of the immune system, the libido (sex drive), every cell in your body, your brain and virtually every other human life facility.  I am careful to eat only excellent quality organic fats.  And even though I eat fat (and ate it while I competed too) I manage to stay slim.  You can’t burn fat if you don’t eat fat.  The metabolic system depends on it.

I already know how good coconut oil is because I have been taking it for at least ten years.  Every time I go to the doctor for a medical I get my blood checked.  My blood chemistry profile makes my doctor and I very happy.  In fact I am going to have a similar medical check up this week.  I will make a promise to post my stats for you.  I suggest you do the research before you fly your coconut oil flag either in or out of the camp.

P.S. Stay tuned for an entire month dedicated to healthy fats. Please raise your questions here. 

Best fat forward,
Tosca Reno B.Sc., B.ED., NTP

DAY 222 of 365 days of Transformation - If your DREAMS don't scare you, then they are not big enough

Is it just me?   my question of the day.....

Saturdays are my day off from the gym.  A day of rest and recovery, I get it.  I so look forward to not rushing, not planning anything, just doing what ever I feel like it.  Maybe get my nails done, shopping, groceries, small errands, get my hair cut...etc.. you know... just stuff!   All this week, I promised myself I would do NOTHING today... NOTHING!!!  I was looking forward to it!

AGAIN... is it just me?  I feel so guilty doing nothing!   I can't do NOTHING... I am not a NOTHING kinda girl.
I got up, made coffee, breakfast, watch some TV, read my mail, local newspapers....  I feel like I should be racing around doing stuff.    Maybe I can't do NOTHING because I race around all week....doing so much!  not sure.

I have never been good at being idle.  Ask anyone who goes on vacation with me.  You better have your running shoes on... cause we are moving.   My friend Karyn tells me the reason it takes me longer to get a tan is because the SUN can't keep up with me and find me!  Even tanning, I am pacing up and down the poolside, off to walk the beach, in the hot tub, in the pool....checking out the what we should be doing next!  

OK...done ranting!  
I am going to finish my BLOG and then go do NOTHING.... ha ha!



When your legs ache, your body burns, and there's sweat all over
..You know you're doing something RIGHT
DON'T give up.

--------------------------------------------------------------------------------------------------

So many people have been asking me to post photos.  I hesitate to do that, because I then have to deal with other people's expectations of what they think I should look like.    
This process of becoming a figure competitor is a journey, it is my journey and I am sharing with you!   Also, REMEMBER ROME WAS NOT BUILT IN A DAY!
I am learning all the different stages of this transformation!

Here is a photo of me (pink top) July 2012 and a few from today (Jan 2013).  

.












Training has been going GREAT!  Only one more week of GVT training and then we 
we are into a 6 week hypertrophy training.  

I'm always focused and I LOVE what I am doing.  

Soon, I will be learning and practicing the poses required for a  figure contest. Posing is one of the most important aspects of competition preparation.  I am so fortunate to have  Elissa Molina as my coach.   With Jared Rosenfeld and Elissa Molino as my coach and trainer I am with the best of the best! 

Check out Elissa!   She ROCKS IT!
2011 CBBF Bikini, Figure and Fitness and Elite Bodybuilding Championships - 5th Figure Over 5'7
2010 OPA O'Brien Luchka Mississauga Classic - 4th Figure Tall
2010 OPA Ontario Championships - 3rd Figure Tall
2009 OPA Northern Ontario Championships - 3rd Figure Tall
2008 OPA Ottawa Championships - 2nd Figure Tall

Take a positive & empowering step today by simply changing ONE unhealthy habit. Make it unbreaded fish vs. your usual hamburger. Make it milk in your coffee rather than cream. Make it a walk up the stairs instead of the elevator.

Whatever you do – make it stick.

Where can you make a small change in your life? What will it be? Will stick?

Give yourself PERMISSION to change.

Change It Up

I know you have heard about the usual tips to make you bigger, leaner, stronger and healthier. I thought it would be great to share some simple tips to change some things up from your regular routine.

1. Instead of always drinking water try drinking soda water like San Pellegrino. What is interesting about this fancy liquid is that it is alkaline and when you add freshly squeezed lemon it tastes fantastic! What we do know is that foods that are alkaline are awesome for your health and it is harder to find foods that are alkaline rather than acidic!

2. Try eating a food that you have not eaten before every couple of weeks! Even if it is a cheat meal try something new. If I did not incorporate this rule into my weekly rituals I would never have tried certain rice proteins, hemp seed milk, quinoa, and leeks.

3. Try having 5 colors on your plate. Next time you sit down and enjoy a wonderful meal with great company, take a look at your plate. Do you see color? Variety? For example chicken breast (white), Quinoa ( try red quinoa), a cup of spinach and some cut yellow peppers. Adding in different colors will add variety and will also add more nutrients to your day.

4. Find some Game! Are you looking for more nutrients in your day? Tired of eating chicken, beef and fish? Worried about all of the harmful additives in these foods? Try eating wild game meats like Elk, Buffalo, Venison, Ostrisch etc. If you can’t find these meats, we will have buffalo very soon! Wild game is high in nutrients and has no antibiotics, and no hormones, and is generally grass fed. Add it to your new foods that you must try!

5. Switch some of your supplements up. Always using fish oil?, try cod liver oil. Always using a multi vitamin try using a superfoods 2-3 a day instead of using a multi. Switching your supplements around will give you nutrients from different sources. You could notice a difference in your energy, recovery, immunity and moods. You will still get the same nutrients but from different sources.
These are just some simple changes that you can make to your lifestyle that will add variety! We all get comfortable in our day to day routine and often we forget to spice it up a bit. If you have any other tips on how to PIMP up your lifestyle feel free to write a comment!

 Tosca's Blog

Friday, January 25th, 2013

Change & Silver Linings: Tosca & Rita Check In

By Tosca Reno

• 

A Note from Me: An Honest Answer to Change

This New Year has already gotten off to a rugged start. I have hit speed bumps in the early weeks that have jolted me out of my smooth ride, including death – I attended the funeral of my beloved uncle and godfather Peter Kester, financial struggle – too many to detail just now, illness – thank you Mexico for the parasitic infection that keeps on delivering, memories of loss – Robert’s disease was in full swing this time last year and the family was just coming to grips with the idea of losing him, weather – it is -27 degress C out there!! Finally I am coming to grips with the fact that I am a little out of shape post the holidays. Getting back into the gym has meant facing pain head on, feeling fatigued in all of my muscles and getting the clear message it is time to get serious again.

Everything is changing! And it is not just me! But the point is, you have to get up and try. You have to face facts. Life carries on. I handled the feelings of change, loss and weakness this way. I let myself have a good cry. Why not? I’ve got tears and crying helps. Then I decided I needed to slow down and be good to myself. I went for yoga classes, chiropractic sessions and a few hot baths. Then I pared my life down to basics. Eat well, sleep a lot, work and train. Keeping it simple helps me see things straight. All of these are coping strategies. I’m just not going to try so hard right now. I will be kind to myself.

Lastly, I need to keep myself open to the idea of change. I went to New York City last week to become re-energized, and I was, but I also brought home feelings of restlessness and uncertainty. I think the restlessness and chaos I feel signals that things are about to change. The ground is unsteady under my feet and that means something is changing, happening, being born. I am going to let it happen. Everything is unfolding as it should even if it frightens me sometimes. I trust that.

Tosca

A Note from Coach Rita: Silver Linings

We are creatures of habit. I like most, love my daily routine of family, work and gym. These are the things in my life that I can control. I am a control freak. I am scared of change. I don’t like when I can’t foresee the outcome or am lead blinded. However, life happens. S&$#T happens. Cancer happens. Great opportunities get missed and people will let you down. You may even let yourself down. These are things that are uncontrollable. What should we do when these things happen? Throw in the towel? Sink the spoon in the tub of ice cream? Uncork a bottle of wine? These ghosts of my past are always inviting me to return when life decides to take an unexpected fork in the road. And although I still succumb to these temptations now and again, I have learned to turn away from these comfortable demons, and choose a better way to deal with challenge and change.

I try to embrace the change in a positive way, finding the silver lining. A diagnosis from the doctor has made my father and I closer than ever. Missed opportunities have ignited my fire and passion even more. When I let myself down or find myself at a crossroads, I know that ultimately, I have the power to choose how to react, and I choose to be happy within the circumstances given to me. This is not always easy. When I feel this way, my husband always says, “watch the evening news, and then you will really see strife, heartache and suffering.” Everything is relative. Finding things that make you feel fulfilled help get through the tough times. The gym helps me. Nurturing my body helps. Helping others achieve their fitness goals help me. And sometimes, taking a break from all of the above, and getting lost for a day, alone with my thoughts, helps.

What helps you to get through the challenge and changes life presents?

Please share. It might help me get through the next one.

Coach C

DAY 209 of my 365 days of transformation - Motivate, Inspire and Change

Everyone knew that it was impossible to do. One day, someone who did not know showed up and did it.     - Winston Churchill

  I'm entering the figure competition at 

The National Capital Fitday Expo June 15 2013. 

National Capital Fit Day is the largest Health and Fitness event in the capital region. This high-energy event is designed to motivate, inspire and change the lives of the people living in the National Capital Region. With a diverse range of seminars, group sessions, and sporting activities all brought together in one location there is truly something for everyone from the beginner looking to make a change to the seasoned athlete.

The NCFD Expo will give you access to the best the region has to offer in the Health and Fitness industry. With dedicated sections for Wellbeing, Trainers and Gyms, Nutrition and Sports Clubs and Associations you are sure to find the right people to help you achieve your desired goals.

Convention Centre, Ottawa ON. | June 15 2013

http://www.nationalcapitalfitday.com/ 

yes, hard work does pay off!




http://www.bodybuilding.com/fun/body-transformation-joanne-built-a-new-body-at-46.html

AGE 40  HEIGHT 5'4"  WEIGHT 184 lbs  BODY FAT 30%	AGE 46  HEIGHT 5'4"  WEIGHT 130 lbs  BODY FAT 18-20%

Post To Fitboard

Why I Decided To Transform

Until my 30s, I never struggled with my weight. When I started a home renovation and property management company with my ex-husband everything changed. The long hours left no time for healthy eating and I ate junk food and didn't exercise regularly—something I previously enjoyed very much.

By the time I was 39, I was a mess mentally and physically. My life revolved around taking care of everyone else in my life and putting my needs and wants last. I was depressed, severely overweight, and not at all comfortable in my own skin. I went through the motions every day feeling like I was practically invisible. My weight went up to 184 pounds and I lost all the muscle tone I previously had.

I was 40 when I finally took back control of my life. Working out in my own living room using inexpensive and easily available tools like dumbbells, resistance bands, and a few old exercise DVDs resulted in a steady rate of weight loss.

In addition to weight loss, exercise greatly helped me through the depression of divorce. My mind was cluttered with anger and pain, and exercising seemed to clear it away and let me focus on my body.

How I Accomplished My Goals

I was excited with my progress, so I read up on different healthy-eating plans and overhauled my diet. I avoided the drive-through completely and started eating five to six small meals a day. If I did go out to eat, I ordered lighter dishes like grilled tilapia instead of fried coconut shrimp.

After three months, I was down 25 pounds and ready to take my workouts to the next level. I was too self-conscious to go to the gym before, but I finally felt comfortable enough to join one and fell madly in love with strength training.

The addition of heavy resistance training reshaped my body from pear-shaped to an hour glass. I got my small waist back and my hips and butt shrunk dramatically. But the changes in my physical appearance were only the beginning. Taking care of myself changed me, giving me confidence, energy, and focus beyond anything I had ever experienced.

As a result, I decided to change careers. I'm currently a certified personal trainer with my own studio in Norwood, Massachusetts. I take great pleasure in helping others reach their health and fitness goals.

In January of 2012, I decided to push myself to another level and commit to entering the INBF Northeast Classic in the bikini masters category in June 2012. I did a ton of research, cleaned up my diet even more, and increased the intensity and focus of my training. I was amazed with the changes that occurred in my body and now I'm totally hooked.

I competed again in November 2012 in the INBF Monster Mash and made great progress from my first competition in muscle definition and overall confidence. I don't compete to place, but rather to give myself a set deadline and purpose.

There are hundreds of excuses for why people don’t exercise, or skip a workout.  

It’s easy to make excuses and skip exercising, even though exercising is helping improve the quality of our lives and how we look and feel.

10 excuses for why people don’t exercise:

1. I don’t have the time

2. I’m too tired

3. I’m lazy

4. It’s boring

5. It’s painful and uncomfortable

6. I don’t know what to do

7. It’s inconvenient

8. It’s too expensive

9. It doesn’t do anything

10. I’m embarrassed

And yes, the list goes on, and on.    

It is NOT easy!  I know it!    You can set your mind to anything and get-er-done!  I found this article below.  I hope it helps you decide to just do it!  

Stop whining, stop coming up with excuses and become a DOer.

The action habit — the habit of putting ideas into action now — is essential to getting things done.

1. Don’t wait until conditions are perfect
If you’re waiting to start until conditions are perfect, you probably never will.The best time to start was last year. The second best time is right now.

2. Be a doer
Practice doing things rather than thinking about them. By becoming a doer you’ll get more done and stimulate new ideas in the process.

3. Remember that ideas alone don’t bring success
Ideas are important, but they’re only valuable after they’ve been implemented. One average idea that’s been put into action is more valuable than a dozen brilliant ideas that you’re saving for “some other day” or the “right opportunity”.

4. Use action to cure fear
Action is the best cure for fear. The most difficult time to take action is the very first time. After the ball is rolling, you’ll build confidence and things will keep getting easier.

5. Start your creative engine mechanically
If you need to write something, force yourself to sit down and write. Put pen to paper. Brainstorm. Doodle. By moving your hands you’ll stimulate the flow of ideas and inspire yourself.

6. Live in the present
Focus on what you can do in the present moment. Don’t worry about what you should have done last week or what you might be able to do tomorrow. The only time you can affect is the present.

7. Get down to business immediately
By becoming someone who gets to the point you’ll be more productive and people will look to you as a leader.

Your Friendly Neighborhood Gym Girl: Build-A-Booty

November 6, 2012

By Lifestyle and Strength

I get asked often what my secret is to having round, firm glutes. If you’re a victim of what’s known as “Office Bum” or “Trucker’s Butt,” and are ready to make a transformation, I have great news! As long as you are physically capable of putting in the effort, walking around with sore and stiff muscles from loads of hard work, and have a budget for some hot new jeans, THERE IS NO SECRET. The hard work sounds daunting I know, but how would you feel if you had a backside that became 10 years younger right before your eyes, over the course of six to twelve months? Its possible, and this doesn’t just have to apply to women.
So, where do full glutes come from? What did I do to get mine? I BUILT them and because they were built with MUSCLE, it doesn’t look like they’re heading South any time soon. I believe anyone with the ability to lift weights can grow the booty of their dreams. If you’re willing to go out of your comfort zone and model a bodybuilder, get into HEAVY lifting, and trim some fat, you’ll be overjoyed with the results.
Toning vs. Building:
Many women ask me how they can “TONE” their way to a fit bikini body. I don’t like to use the word “tone” because ultimately making a body part firm and full involves BUILDING up the muscle-size and losing a bit of excess fat. To me, entertaining the concept of toning one’s muscles feeds the misconception that you should perform light, low-intensity weight training to transform an average physique into a tight, feminine, fitness model physique. Unfortunately, major transformations don’t happen without major activity, but know that you can switch from your building program to a maintenance program at any time once you’ve achieved your desired look and aren’t in need of more muscle mass.
Train, rest, eat:
I lift HEAVY on leg days and change-up the technique to target the glute muscles, instead of just my quads and hams. I concentrate on destroying (for lack of a better word,) my glutes on leg days to the point of dancing around in agony with burning bum cheeks between sets. I’m serious. People try not to stare while I hop off the leg press machine and do a dance until the burning subsides – now THAT’s heavy lifting! That feeling is awesome and I’ll tell you why.
That pain I feel at the gym means things are happening, and means there’s lots of repairing for my muscles to do post-gym session. (Many people don’t realize that building happens after the training session during muscle REPAIR, not during weight-lifting). I highly recommend hiring a personal trainer or a coach to customize a building program for you if you have never lifted heavy before. A building program consists of the proper numbers of reps and sets designed to give you optimal results and a safe, injury-free session. Your personal trainer will even assign you scheduled rest days which are just as important as your training days. YES, going to bed early or sitting on the couch and watching Transformers 2 can be just as important in building your booty as your time spent in the gym was.
Finally, your diet should be geared for muscle repair – taking in a balanced diet with strategically timed fats, proteins and carbs makes a WORLD of a difference in muscle fullness. You can see there are a number of factors involved, but the results are worth it. There’s nothing to be afraid of Ladies – lift HEAVY, build a booty, and say NO to “Office Bum.”
You can learn my favourite glute-building exercises *HERE* in last week`s interview with me covering my diet and training practises.
Happy Lifting!
This article was researched and written by 

All the information contained within these World Wide Web Pages is Copyright LifestyleandStrength.com

Day 206 of my 365 days of transformation. Exercise removes weakness from my body.

Is it easy?  nope,  not at all, with daily workouts, drinking between 4-6 liters of water a day, running (and I mean running) to the washroom all the time, logging food into my journal, taking all my vitamins, practice posing, practice walking in my hoochie mama shoes, eating small meals every two hours, food prep for the next day.  I am NOT complaining, just letting you know the level of commitment it takes to reach my goal.

NO, it is not easy, but worth it.... YES, YES, YES!

There are different stages for figure training, I am still learning all the different stages.  

I am ready to conquer the next stage and so excited for the final 6 months of my transformation!   

I started my 6 weeks of GVT training.  Oh...I am loving it by the way! 

It is so tough, 10 sets of 10.

What is GVT training you ask?  

German Volume training was created during the mid-70s in Germany and was popularized by the National coach of weightlifting Rolf Feser. This method, also known as the “10 sets method”, was used by off-season weightlifters to gain lean body mass and shed unnecessary body-fat. 

German volume training targets a specific group of motor units exposing them to intensive amounts volume, i.e. ten sets of a single exercise. The body adapts to the mass amounts of stress by hypertrophying (muscle-growth) the targeted fibers to cope with the work load. Although this program is geared more towards hypertrophy than strength it still has a substantial positive impact on performance for any weightlifter. Practicing a lift for ten sets every five days is going to drastically improve your form and muscular endurance. When you do a high amount of sets for a single exercise fatigued muscle fibers will begin to drop out and new unused fibers will join in to compensate. At the end of ten sets you will have literally used parts of your muscles that you have never used before.The goal with this method is to complete ten sets of ten reps for each exercise. You’ll want to start with a weight of which you could do twenty reps until failure, which for most people is 60% of their 1RM (one rep max). So if you can squat 400 pounds for one rep, you would then use 240 pounds for your ten sets of ten. You must keep the weight the same throughout the ten sets and only increase the weight by five percent once you have completed your ten sets of ten with constant rest intervals. The rest intervals are short (60 seconds between accessory work and 90 seconds between the main lifts) which results in accumulative fatigue. You may find yourself to get stronger again when it comes to the eight and ninth sets because of a temporary neural adaptation.

Water constitutes 65% to 70% of the human body. The following list explains the many detrimental things that can happen to your body if you don't ingest enough water.
By: Ron Kosloff
Feb 15, 2006

It is a fact that 95% of all people in the U.S. are dehydrated. As you age, you literally begin to dry out. A person could eliminate 50% of all diseases by just being hydrated and drinking enough water throughout the day.

It's a little known fact that water and minerals work together as a team. Add essential fats and you have a fantastic combination for your body's hydration.

When you stop to think about it, water constitutes 65% to 70% of the human body. A person can abstain from food for months, but can only last a couple of days without water (and only 6 minutes without oxygen)!

14 Detrimental Things That Can Happen
If You Don't Get Enough Water

The following list explains the many detrimental things that can happen to your body if you don't ingest enough water:

Constipation can occur. Water can relieve this condition.
When the body receives too little water, it will rob what it needs from other sources (primarily the glands). The colon is one primary source, hence constipation.
Water maintains proper muscle tone by giving muscles their ability to contract by preventing dehydration.
Water, along with the essential fats and minerals, prevents sagging skin and returns health and resiliency. (Potassium is paramount for sagging skin).
Water rids the body of waste, which accumulates from improper care and nutrition.
Water is an instant energy pick-me-up, but don't drink water just to drink it, only drink it when you need it, as in the body telling you when you're thirsty or after you have exercised and you need hydration. Another example is that you should eat when you are hungry. Listen to your body; what could be more natural?
Water naturally suppresses the appetite and helps the body metabolize stored fat. Decreases in water consumption will actually increase fat deposits and an increase in water will decrease fat deposits.
The kidneys cannot properly function without water, and, when they don't function, their load is dumped back into the liver. This causes fatigue and liver toxicity. Be sure that you don't have any kidney problems, as excess water can be harmful. Be sure to see a nutritional doctor concerning this, because, if you consult a medical doctor, there is a higher chance that you will be prescribed a diuretic or drug that will only make the problem worse.
Water is the finest cure for fluid retention. When the body receives less water, it perceives this as a threat and will retain every drop that it can. Diuretics flush essential minerals right out of the body and the body's release mechanism of water will shut down.
I always laugh to myself when medical doctors tell people who are dehydrated that they simply need to drink more water, but the doctor doesn't tell them that their body won't hold water without minerals, because he was never educated on this.
(During their education, medical doctors are taught not more than 40 hours about nutrition and in most cases, a lot less!)
Reduce unnatural salt in concentrated forms. Salt is natural to food when it's of the plant or animal source. I'm speaking of reducing, for example, Morton's Salt, commercial salt which is crystallized, stripped of its minerals and bleached.
Salt is not white and pretty, salt is an ecru or brown color. The more unnatural salt that you consume, the more the body will retain fluids to dilute it.
Since our soil is mineral-depleted, use Celtic Sea Salt daily or a colloidal mineral that is mined. These both contain every known trace and rare earth mineral in the world, about 92 minerals total.
The overweight person, with no kidney dysfunction, needs more water because of the larger metabolic load. Water is the key to ridding the body of fat through increased metabolic function. But, always be cautious on over-hydrating your body because kidney damage is possible.
Pure water will eliminate many impurities and toxins from the body through the urine and the stool. A normal amount of water will decrease colon cancer, breast cancer and bladder cancer by 70%!
Water should be consumed cool, rather than warm, for quick absorption. Also, only consume water between meals and on an empty stomach.
Never drink excess water with meals as this impairs digestion. It's all right to drink 4 ounces of a liquid with a meal but never ½ hour before or ½ hour after you eat.
It would dilute your hydrochloric acid, you won't digest your food properly, your food floats around in your stomach resulting in a lot of digestive problems and you could be labelled with acid reflux disease, which is a bogus diagnosis.
Remember, don't invoke "if some is good, then more must be better." Excess water consumption will flush water-soluble vitamins B and C right out of the body and this could directly lead to problems and illness.
The biggest myth in bodybuilding is that you must drastically reduce your water intake to define. This may sound great and be seemingly logical but nothing could be farther from the truth!
When you reduce your water intake, the body will not release a drop and this will actually cause ones' physique to smooth out. Fifty-five years ago, the great Vince Gironda taught that on a contest day you should use an enema to clean out your colon and shrink your stomach.
During the contest day, drink normal amounts of water and use free form singular amino acids all day long to keep energy levels up. Don't do anything during the day except rest, drink water and take aminos.
One other thing that Vince taught was never to pump up before a contest. This sounds crazy, but, if you do pump before the contest, as so many do, you will lose your pump. Then, when you get on stage, you can't pump your muscles twice and you will smooth out.
Remember, posing and tensing will actually pump you up. I have seen people lose contests because of curtailing water and pumping up with weights prior to a contest. If you have any questions on this, please call me.

Last but not least, I also was taken in by the 8 to 10 glasses of water per day advocated by many authorities. Common belief was that herb tea, juices, milk, sport drinks, etc. were not water, but food, so in fact, you must drink just plain water.
I now realize that this is just a myth! Every piece of food that you eat contains water and is utilized by the body as water - period! But the food that you eat must be natural food, not processed and refined food.

After the Workout- Stretching

If you’re into fitness at all, you’ve probably heard a million times over, how important stretching is. But how many of us truly take it seriously? How many of us ACTUALLY stretch?

So why should we stretch? There are a few good reasons.

• 1: First and foremost, it prevents injury. When you’re muscles are warm and pliable, you are less likely to shift the wrong way, spasm or end up injuring yourself.
• 2: Increased flexiblity and mobility.
• 3: Increases recovery time, and can reduce muscle soreness
• 4: Increases circulation to muscles/joints.

When should one stretch?
Before any activity, and afterwards. I find it’s okay to do only some light stretches beforehand, and finish off with some deep stretching.
It also helps finish off your workout. Taking the time to stretch at the end of a tough work out is very calming and meditation like.
Even if you aren’t working out, stretching is still important. I try to do some stretches right before I settle in for bed at night. Not only does it help to get into a routine, but I find I sleep better.
There are many different stretches you can do, here’s a chart:

You can do all of these stretches if you wish, but if you’re low on time, try to either emphasize your stretching in the areas that you have worked out, or try to stretch at least one muscle group each.
You should hold each stretch for at least 30 seconds, and if you can do more than one set of each it is also beneficial.
If you wish to switch things up a bit, you can also incorporate some yoga in as your stretching routine.

Day 201 of my 365 days of transformation - turn I wish into I WILL... AND YES...of course it is hard, if it was easy, everyone would do it.......Hard is what makes it great

Happy New Rear  -   SQUATS!!!

The count down is on for my Figure competition.    

There are 

160 DAYS 17 HOUrS 10 MINUTES 52 SECONDS

until I compete in the  2013 GNC Live Well Ottawa

Ottawa ON.   Natural Classic & Fit Day EXPO, 

Convention Centre. 


 http://www.nationalcapitalfitday.com/

Food Diary
http://www.myfitnesspal.com/

Set Your Calorie Goal; Log Your Meals; Log Your Activity; track your progress and monitor your nutrients.

I use my fitness pal to journal my food, water, weight and all exercise and other physical activity (like dancing, Zumba, shoveling snow...etc).    I also have the app for my phone.    I can print out log sheets to go over my nutrition with my trainer!   Consider using my fitness pal.     

Are Your Fitness Goals Realistic?

Forget Failure. Set Yourself Up for Success!

-- By Jennipher Walters, Certified Personal Trainer & Fitness Instructor

In life, we're told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals. It may seem counter intuitive to start small, but remember that you want to set yourself up for success not burnout or injury.

Think about it. How many times have you or someone you know set a huge goal to lose 50 or more pounds, or exercise for an hour six days a week, only to fall off the wagon a few weeks (or days) later? The truth is that even when people have the best of intentions and the willpower to set out and do something grand, without a plan and a smart goal, they stumble—and are more likely to fail.

When you first set a goal, you're full of energy and completely motivated, but over time those feelings can wane and your over zealousness can push you to do too much too soon. The fix is to define a progressive set of fitness goals that build on one another to help propel you toward that big dream or aspiration. Breaking a big goal into smaller, realistic goals can help you both mentally and physically. This method can also help you improve your fitness level gradually and safely, which helps to build confidence.

The first step to setting realistic goals is to really think about your goal and write it down.

Then, ask yourself these three questions: smaller goal within your reach

1. How big is the goal? Is your goal only attainable in three months or more? If so, make a or goals to get you to that long-term goal. Ideally, you should be able to reach the smaller goal in two to six weeks.

2. What does it take to achieve the goal? This question addresses your goal's frequency. If reaching your goal requires five workouts a week, but you can only get a babysitter two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free. As a general rule, never increase your weight lifted or your minutes exercised by more than 10 percent in any given week. Slow and steady really does win the race!

3. Can you see yourself reaching the goal? You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal !

Take a look at these common situations (and fixes) that I've encountered as a personal trainer:

Unrealistic Goal for a Non-Competitive Exerciser: I want to complete an endurance event in two weeks.Competitive events are an excellent way to stay motivated and a great goal, but many triathlons and running races put a lot of wear and tear on the body, and if you do too much too soon (or without proper form or footwear), you can get injured, which really puts a damper on your dreams and is just plain painful!

Realistic Goal: I will complete a shorter distance endurance event like a 5K or sprint triathlon in three to six months. If you want to begin participating in endurance events, it's important to start building your fitness base slowly and really listen to your body. If you can walk comfortably for at least 20 minutes and can commit to working out four to five times a week for 20 to 40 minutes, then a 5K training program is a great place to start. A run/walk program is flexible and lets you see results over the course of just a few weeks, which is both exciting and motivational. Plus, if you get into it and find that you really despise running or it makes your knees hurt, you can walk and still reach your goal instead of giving up after the first week. Additionally, the time frame of two months is long enough—and the 5K itself is challenging enough—so reaching the goal is big enough to result in one of the best rewards of all: bragging rights!

Unrealistic Goal for a Sedentary Person: I want to go to the gym every day. There are two main issues with this goal. First, it's not specific—what activities do you want to do and for how long? After all, just showing up at the gym doesn't accomplish anything unless you get your body moving. Second, it's not realistic. I love to work out and even I don't want to go to the gym every day. Plus, taking a day off here and there helps give your muscles time to repair and rest, and it gives you a break mentally.

Realistic Goal: I will be active for at least 10 minutes each day. While this goal isn't specific when it comes to the activity, it is specific and realistic with the time constraint. While going to an hour long Spinning class every day would be impossible, not to mention not very healthy for you (cross-training is important so that no specific groups of muscles get overused), doing something active for 10 minutes a day, whether it's a walk after work, some push-ups or sit-ups over lunch, or a full session at the gym or with a workout DVD, is very doable. Also, note the addition of "at least" in this goal, which helps to emphasize that 10 minutes is just a minimum. Over time, this goal could progress to have a minimum of 15, then 20, then 30 minutes.

Unrealistic Goal for a Novice Exerciser: I want to do the workout I did in high school. If you used to play a sport competitively when you were younger and are itching to get back into it, beware. Most sports require explosive and powerful movement that can give your body a rude awakening—such as extreme soreness or injury—especially when you try to do something that you haven't done in years. Even if you were the high school team captain, if you haven't practiced it in many years, start slowly and be cautious.

Realistic Goal: I will meet with a personal trainer once a week for a month and follow his or her strength routine two times a week. Even if you were MVP of your team back in the day, a lot has changed in sports performance and workouts over the last few years. Instead of going out and doing the same old workout that you remember from high school, take the time to meet with a personal trainer who specializes in your sport or regularly works with athletes. He or she can get you back in the sport saddle with a strength routine that prepares your body for competition and will help you prevent injury. A qualified personal trainer will also help you set other realistic goals once you've built your foundation to play. (If you're not sure how to look for a personal trainer or what else you need to ask, read this.)

Don't Forget to Reward Yourself
Perhaps the most important component of setting an effective and realistic fitness goal is rewarding yourself when you reach your goals, even the small ones! From buying yourself a new magazine to read, enjoying a long bath, or buying a new pair of workout shorts, the reward should be a time where you compliment yourself for your hard work and revel in your success.

Jared is a certified Personal Trainer - He is accepting new clients.

 

Jared Rosenfeld -  BIO

• Can-Fit-Pro Certified Fitness Professional
• Nutritional & Wellness Specialist
• IHP Functional Training Certified
• IHP Sport & Strength Conditioning
• Core and Postural Development'
• Weight Loss Management
• Certified Level "C" CPR & First Aid

As far as I can remember I have been living and promoting an active healthy lifestyle. Through a continuous life of participating in competitive sports such as hockey, basketball and soccer, I developed a great passion and gained invaluable experience  for personal fitness.  Whether we train to improve one’s athletic performance or we train to improve one’s everyday movements, the same concepts/methods can be applied.  Through core awareness, total body conditioning and strengthening, power based performance and a belief in oneself; you can and will develop sound functional strength that will prepare the body and mind for importance of this and how maintaining active lifestyles through proper exercise and nutrition will create immeasurable every day and lifelong benefits.   

You can find Jared at Goodlife Fitness, Queen Street.  613-232-7648  613-889-3188 Jared.rosenfeld@goodlifemakesiteasy.com

Clean Eating Shopping List For Beginners

December 25, 2012

When you’re just starting out with clean eating, it can be tough to know where to start at the grocery store. You can follow the old mantra, “shop the perimeter”, but if you’re not used to doing that, it’s still a bit overwhelming.
So I put together a shopping list for beginners. Keep in mind that this list is based on the foods that are available to me in my area, so you may need to adjust it a bit for what’s available in yours. But it should give you a good starting point either way.
Also know that manufacturers do change their ingredients from time to time. It’s been my experience that if the label changes, the ingredients usually do too. And usually not for the better. So keep an eye out for ingredient changes. If you make it a habit to read the ingredient lists on a regular basis, you’ll never be caught by surprise.
And lastly, if you run across any brands of food that are clean that are not listed here, please share them in a comment below. If we help each other, we will all succeed.

CLEAN EATING SHOPPING LIST FOR BEGINNERSBreads

• Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean.
• Alvarado Street Bakery brand breads – They have wonderful breads, rolls, hamburger buns and hot dog buns and all of them are clean.
• Trader Joe’s brand whole grain breads - The two in particular that I know are clean are the Sprouted Multi-Grain bread and the California Protein bread.

Crackers

• Ak Mak Whole Wheat Crackers

Tortillas
This one is tough. It may take you a while to find a clean version. The only clean tortilla left in my area is sold by Trader Joe’s. They are hard to find, but worth it. Typically, the only ingredients will be corn, lime and water. Trader Joe’s also carries a sprouted wheat tortilla that is clean and quite good once you get used to the texture. It’s a bit stiffer than what you might be used to. The other option is to make your own.
Dairy & Non-Dairy
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.

• Milk – Either fat free or 1%.
• Cottage cheese (for those who eat it) – Low fat. (NOT fat free or full fat.)
• Yogurt – Always opt for Greek yogurt when you can. Fat free, plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored.
• Cheese – Most cheeses are avoided completely due to their high fat content. But should you choose to indulge, buy the real thing. No shredded cheeses. If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Most Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean.  Buy the stuff in the refrigerator section.)
• Unsweetened almond milk
• Unsweetened rice milk (made from brown rice, not white)
• Unsweetened soy milk (however, if you go this route, be sure to purchase the organic variety to avoid GMO’s)
• Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.

Poultry

• Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like. But try to avoid the carton egg whites.
• Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. Don’t even bother with other parts like legs or anything with the skin on. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.

BeefBeef is not typically part of a clean eating diet for many people. But for others, they just can’t give it up. So if you don’t want to go without, choose the leanest cuts of beef you can find. A butcher can help you select these.
If you are willing to forgo beef, try venison, bison or buffalo. Both are much healthier than beef and are very similar in flavor.
Other meats

• Pork – While even I will enjoy pork chops from time to time, overall, pork should be avoided. Things like ham and bacon are definitely NOT part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
• Duck – This is too fatty to be part of a clean eating meal plan.
• Venison – While I have never cooked with it, it is a very lean meat and can be used in place of beef in most recipes.
• Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today.

ProduceThis is where you really want to stock up. If you are concerned about pesticides, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
Fruits:

• Apples
• Oranges
• Grapefruits
• Banana
• Berries of all kinds
• Cherries
• Kiwi
• Star fruit
• Any other fresh fruit you enjoy

Veggies:

• Carrots
• Celery
• Spinach
• Broccoli
• Bell Peppers in any color
• Zucchini
• Eggplant
• Squash of any variety
• Kale
• Chard
• Collard greens
• Okra
• Green beans
• Tomatoes
• Sweet potatoes
• Onions of any variety
• Any other fresh veggie you enjoy

The AislesWhen you do venture into the aisles of the store, you should only be there for a few, food related items such as:

• Tea – particularly green tea
• Coffee – decaf is always best if you don’t mind it
• Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats.
• Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
• Dry beans and legumes - like lentils, black beans, chickpeas, etc.
• Brown rice
• Whole wheat or whole grain (like brown rice) pasta
• Other whole grains such as barley
• Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
• Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.

Condiments, Spices and Natural Sweeteners

• Ketchup – It’s virtually impossible to find a clean ketchup. So you may want to try a clean eating recipe at home.
• Mustard – It’s getting harder and harder to find mustard without added sugar. OrganicVille puts out a tasty yellow mustard without added sugar. But if you can’t find regular yellow mustard that is clean, opt for mustard like Dijon or other varieties. It’s much easier to find clean mustard if you do.
• Honey
• Pure Maple Syrup – Not the bottle syrups you get in restaurants. The real stuff.
• Molasses – Look for the unsulfured variety.
• Spices – Any herbs you buy should come in bulk or a bottle. Never purchase seasoning packets. They are not clean by any means. Purchase singular herbs such as basil, parsley and thyme. Opt for garlic and onion powder, without salt. Avoid the herb blends unless you are comfortable with reading ingredient lists. Many have added sugars, even Mrs. Dash (though some of those items are indeed clean, some are not).

Flours
This is another source of much confusion for newbies. So here’s what to look for:

• Whole wheat flour
• Whole wheat pastry flour – tough to find in some areas, but great for baking.
• White whole wheat flour – Easier to find but not as dense as regular whole wheat flour. (It’s a different variety of wheat, but it’s still whole grain)
• Other flours – If you are gluten intolerant, you will want to research other flours on gluten free sites. Unfortunately, I know nothing about gluten free cooking/baking. However, regardless of what you buy, don’t buy it unless it’s whole grain or whole meal (same thing).

So there you have it. It’s not an exhaustive list by any means, but it should give you a good start. I hope it helps!

source: http://www.thegraciouspantry.com/clean-eating-shopping-list-for-beginners/

Protein "Cheesecake"  

The ingredients listed are for the ooey, yummy, spongey cheesecake part (not the topping). There's only 4 !:) The greek yogurt is the base! I recommend a flat spatula to mix and beat all this together.. It ensures you don't lose any in the bowl! Otherwise I would be licking it clean....:-P

• Take any size pan and spray with non-stick cooking spray
• Mix 1/3 cup greek yogurt and 1 egg white into a bowl
• Add 2 dashes of white cheddar popcorn seasoning (I use this brand pictured-- found at Walmart! Cheap, low in calories and low in sodium).
• Add 1 tablespoon of your fave protein powder, or to taste! 
• I used V-Core Vanilla bean. I eat this stuff with water it's that good! (At night I only get 1 scoop..so I am sure to be very precise...either way!)
• Even add anything else to get that special taste that you like in your cheesecake...Cinnamon? Truvia? Not too much though! This will be sweet!
• Add a tablespoon of your fave protein, or to taste!
• Mix all of these together until the egg white is no longer visible. It can be a tricky bugger! I did it all by hand so it doesn't change in consistency much.
• Pour into your pan
• Bake anywhere around 350-375 for about 20 minutes, or until the mixture forms- but isn't too stiff! You want it to be smooth and easily breakable (but don't break it hehe). This is the most important part! 
• Let sit to cool. You can put it in the fridge while you prepare your topping!

**** please note, that I am eating clean for my competition; so I do not necessary eat what you read below.  However, if you are trying to eat clean and workout for a healthy life style.....  check out these awesome snacks.

50 Awesome Pre and Post-Workout Snacks

by Kellie Davis 

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.

19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health^[1].

24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

Photo by Ben Draper

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:

26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributorClaudine Morgan via Iowa Girl Eats.

41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.

43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.

47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!