Friday, July 29, 2011


Everything we ever wanted is just outside our comfort zone. This applies to working out, as well as, anything in life. Step out of what is comfortable and push the limits just a little. You will grow physically and mentally!

Thursday, July 21, 2011

Word of the Day is...


14% of Americans will die from SMOKERDIABESITY (smoking, diabetes, and obesity combined). Guess what? These are ALL preventable diseases.
Smoking cessation programs are EVERYWHERE. A doctor/technician can check your blood sugar and recommend some dietary changes. Registered Dieticians can write out a nutrition plan consisting of a healthy and well-balanced plan to lose weight. Any personal trainer can recommend what to eat, how to exercise, how to balance work, play, and exercise.

The resources are all are your fingertips! GET TO WORK.

Tuesday, July 19, 2011

Exercise vs. Rest

Due to a recent injury, I wanted to share the importance of rest and recovery. A world-renowned exercise physiologist Per-Olof Astrand and various other health professionals have done studies to conclude that we keep hold of 70% of our total energy, leaving 30% for activities of daily living (ADLs), and exercise. The 70% is used for tissue recovery and repair.
If we use more than the 30% allotted for ADLs, we experience a loss in our energy reserves which lead to tissue breakdown, or degeneration, leading to painful conditions and overuse injuries.
The rest and recovery are more important than the training, itself. It is the rest after exercise that increases our fitness and performance.
The total energy available varies with age, fitness level, and after illness or surgery. I also want to include that diet plays a part in available energy as well.
High-intensity strength training and power training are the most taxing on the body and require the appropriate amount of rest between sets and exercise sessions. Plyometric training should only be performed about 1-2 times per week. Plyometrics include jumps, leaps, and bounds and are also demanding on the body. Lower intensity exercises, including cycling, swimming, and jogging for the trained individual, may be performed for longer durations and daily, if possible.
Moral of the story, we must balance out exercise and rest. Training adaptations occur OUTSIDE of the gym. Be gentle to the body, and even more so as we age. Your body will thank you!

Monday, July 18, 2011

Protein Waffle Recipe and a Song to DOWNLOAD

Happy Monday, Friends and Family!
Let's make this week a great one. Every day we inch closer or further from our goals. Choose to inch closer.

Whey Protein Waffle Recipe from Busy But Healthy:
Makes 12 waffles

- 2 cups oat flour (just grind raw oats in food processor or blender to make into flour)
- 2 Tbsp ground flax
- 3 (30 gram) scoops whey protein (vanilla or plain)
- 1 tsp cinnamon
- 1 tsp baking powder
- 1 tsp vanilla
- 2 cups unsweetened vanilla almond breeze (or milk of choice)
- 4 egg whites (I used carton kind)

Preheat waffle iron. In 1 bowl mix together oat flour, whey protein, flax, baking powder & cinnamon.  Mix until blended.  Add in wet ingredients (milk, vanilla, egg white) and mix until blended.

Cook on waffle maker until golden brown.

Serve topped with berries, low sugar syrup, or whatever you like!  Store leftovers in plastic wrap of freezer bag.

Nutrition (per waffle): Calories: 110 Fat: 3g Carbs: 12g Fibre: 2g Sugars: 0g Protein: 9.2g

Need a pick me up? Here is a great song to download on iTunes for $.99!

Friday, July 15, 2011

Help Vote for San Diego's A-List and a Healthy Recipe

Please take a moment and vote for FitcampSD... Thank you so much!

Also, here is a healthy slaw recipe from "A Weight Lifted", another blogger.
Looks delish. Enjoy.

Quick Maple-Dijon Slaw
1 head napa cabbage, sliced (about 8 cups)
1 cup shredded carrots
1/4 cup maple syrup
1/4 cup cider vinegar
1/4 cup dijon
1/4 cup canola oil
1/4 cup fresh oregano (optional)
1/4 teaspoon fresh black pepper

Combine all ingredients and enjoy!
Have a wonderful weekend! -C

Wednesday, July 13, 2011

Yoga For Youth

Just wanted to share an event that is happening THIS Sunday in Coronado - Yoga for Youth. Take a look at the website and help support health and wellness for the youth! -C


I have a simple and no-excuse solution to eat healthy while on the job. Keep a box of low sugar instant oatmeal, a couple apples, and a few bottles of water at your desk, ALWAYS. Stay stocked up and choose to eat healthy.

Living healthful is a choice with preparation. Be prepared!

Tuesday, July 12, 2011

Q. & A. Protein Requirements

Q. & A. Protein Requirements
Q. I am lifting weights 2-3 times per week. Do I need to eat more protein and supplement with protein shakes?
A. The Recommended Daily Allowance for adults is .8-1.2 grams per kilogram of body weight (.8 g/kg). The lower end is for sedentary individuals, with the higher end catering to active individuals. Football players need 1.4-1.7 g/kg and recreational endurance athletes need .8-1.0 g/kg to give you an idea.
To calculate:
- (Your weight in pounds)/(2.2)= Your weight in kilograms.
- Take your weight in kilograms and multiply by your activity level.
For example: 250 lb. football player weighs about 114 kilograms.
114 kg x 1.4 = 160 grams of protein/day! This is a football player working out 4-5 times per week at a high intensity level.
Whatever is consumed and not used for energy through everyday living and activity is stored as FAT. Our bodies can only absorb 30-35 grams of protein at any given time. More is not necessarily better. Consider saving your money from buying supplements and eat a healthy, balanced diet and you will consume the appropriate amount of protein.

How can you tell a lot about a persons lifestyle? Look in and on top of their fridge at work.
Gym shoes, bulk granola, bulk yogurt, chia seeds, measuring cup, and some splenda.
Enough said. What does YOURS look like?
Happy Healthy Living, Friends! -C