As we age, we lose muscle. We lose 15% a decade after 50 and 20% a decade after 60. Body builders have always known the importance of casein for creating lean muscle mass. Why use casein verses whey? What is it? It is what mostly makes up milk. Milk is 80% casein and 20% whey.
The reason whey is used by so many for a pre work out drink is because it is rapidly absorbed by the muscles in 10 minutes so when you work out, your body is done digesting. It is also so good right after a workout because it will rapidly refuel the muscles which are made of protein.
Casein is better for a protein to use right before bed because it is a slowly digesting protein that will refuel our muscles all night long. If you prefer, just eat Greek yogurt or cottage cheese or yes even warm milk to do the same thing.
This is so delicious and full of antioxidents. I love eating chocolate that is good for my body!
1/2 cup organic cold pressed coconut oil
1/2 cup of organic cocao not cocoa because it is unprocessed cocoa and full of good for your body antioxidents.
2 tablespoons of raw honey (I use local)
After you mix ingredients roll out with a rolling pin and refrigerate for 10 minutes for it to harden.
What do you love to do that is active? When you were a kid, what were your favorite activities?Answering these questions can help put some passion in your workouts. I used to love bike riding as a kid. As an adult, I pursued it again. I signed up for a race for a great cause, (MS) got fitted properly for a good racing bike and got all the gear to go with it. I trained with others and had a great time accomplising my goal. At the gym, I really liked heavy weight training. I got a trainer and learned how to properly lift and gradually got stronger. I still like to pursue new personal records by competing against myself. I am passionate about it because I love the sense of empowerment it gives me. I would love to set up a training program designed especially for you to achieve any goal you want to pursue. Dream, train, achieve!
Let's face it we all lose motivation to stay active once in a while. Part of the reason is that we are creatures of habit and tend to do the same things over and over. For example, when going to the gym, people tend to do the same machines or use the same peice of cardio equipment and naturally, they will get bored with that. A good thing to do, especially in the good weather, is to take your cardio outside. Go on a walk and breathe the fresh air or dust off that bike and take it for a ride. Another great thing to do is invest in a personal trainer who will take the time to design a program just for you. Then after you know your program, mix up the order once in a while. Working out doesn't have to be routine or boring! Let me know if I can help you in any way.
Here is a healthy snack and great for a pre-workout or post workout fuel.
Mix all together and roll into 24 balls
1 cup of organic almond butter with the oil drained
1 1/4 cup of organic vanilla whey protein
1/2 cup of raw honey
1/4 cup of coconut oil
Makes 24 or 2 balls per serving
Protein: 10 Carbs: 18 Fat: 11 Fiber: 2 or 203 calories
Let's face it, as we get older our joints don't always feel good. One way to prevent injury is to have a thorough warm up before you start exercising. Another way is to roll out all of your muscles on a foam roller to warm up the fascia that acts as a cushion for your joints. The fasica becomes dry and brittle as we age. "Gentle compression with a soft foam roller helps rehydrate our fasica by stimulating its cells and helping fluid move back into the tissues," according the Sue Hitzmann, an exercise physiologist and creator of the Melt Method. Thirdly, it is always a good idea to vary your workouts so we aren't putting pressure in the same places over and over. Finally, make sure to stretch thoroughly when you finish. I like stretching with bands because I can go deeper into the stretches. Make sure to hold at least 20 seconds and up to 2 minutes if tight in an area.
I tell my clients that the scale is just one way of measuring progress. Far more important is taking regular measurements. They need to include the chest, waist, arms, hips, and calves. Measure at the same time of the day every 2 weeks or at least once a month. This will really measure your fat loss and muscle gains. I have had clients lose only 2 pounds, but lose 9 inches. This means that the fat is getting converted to muscle which takes up less space.
I recommend weighing only once a week at the same time taking into account high sodium intake from the day before which will make the body retain water, and other factors such as a pasta meal the night before. Carbohydrates attract water to the body which is 55-65% water anyway.
I tell my clients to measure progress in the following ways: How do my clothes feel?, How much progress am I making in my workouts?, How is my energy now that I am working out? Am I noticing muscle definition? These are all signs of progress. It is time to put the scale in its place. It isn't the most important measurement, but just one of many!!
It isn't all about the calories!! It is about the type of food we eat. Unprocessed whole raw foods take more energy=calories to break down. For example, protein takes 20% of it's energy just to break it down. So le'ts say you eat 500 calories of protein a day. Your body only takes in 400 because it took 100 calories just to break down the protein. That is is why we are full when we eat whole nutritious foods that take a lot of work for the body to digest. It is also what our bodies were designed to do. Processed foods are easier for the body to digest, but the chemicals in it are hard for our body to get rid off. You will notice when you switch to whole foods that you have more energy. That is because our bodies don't have to use energy breaking down toxic chemicals it wasn't designed to deal with. I suggest focusing on eating organic nutritious fruits and raw vegetables. In addition, eat protein in the form of lean meat, diary without sugar, and complex carbohydrates like beans, raw nuts, and vegetarian protein sources like quinoa. You will be so full you won't have to focus on every calorie. You might even think you are eating more than ever because the quantity of unprocessed foods is more than that of processed foods that are very calorie dense. In addition, you will probably start losing weight!
For those of you that have a great workout plan, it is easy, because we are creatures of habit, to do the same exercises in the same way each time. Some of the things I do with my clients is change the order of the exercises, add a balance component like doing bicep curls on one leg to get the core stabilizer muscles at the same time, and change the method of doing the exercise. For example, sitting down to do shoulder presses instead of standing to take the temptation of using the body to push up the weight. It is a good rule of thumb to change up something every time you workout so your body doesn't get used to what you are doing and therefore can still give you the results you desire.
Of course one of the very best investments you can make is to hire a personal trainer. I do, even as a trainer myself, once a year just so I can make sure I have the best workout plan for my goals and health. Find a trainer who not only looks, but lives the lifesyle you want to emulate. I recommend at the minimum to purchase 5 sessions so the personal trainer has enough time to really teach you the correct form for every exercise in your plan. The best investment of course is 20 sessions because then you can have a different plan for several days of the week and that will give you enough time to thoroughly learn the correct form without your trainer. I am currently taking new clients and also have my Health Coach Certification so I can bring you more to the service you invest in.
Here is a great recipe and pre or post workout snack:
3 cups of egg whites
8 oz. of organic cheddar cheese
1 cup of fresh organic spinach
1 can of organic mushrooms
Spray muffin tins with cooking spray. Put a 1/4 cup of liquid egg whites in each of the 12 muffin tins.
Divide the cooked spinach and mushrooms in each muffin holder. Sprinkle the cheese in last.
Cook on 350 degrees for 30 to 35 minutes or until the cheese is golden brown. These last for 5 days in the fridge. To reheat cook for 30 seconds in the microwave.
Fat grams: 3
Protein grams: 10
Carbohydrate grams: 2.3