If you are tired of the endless spending involved in the fad diets out there, spend your next $20 wisely. I charge $19.95 per month, including taxes, to help you get your fitness and nutritional programs in order and working for you. I do not do diets, I help you and your body get to know each other.
I also offer telephone consultations where we can talk one on one to get all of your questions answered, they are 50% off if you book by July 7th. The e-mail support is free until August 1st, so e-mail today and let's get started.
Look for my own progress photos and pages coming in the next few months. I have been off with a back injury and have added some spare tires (I refer to it as a bulking plan). I'll put you through my own challenge in getting a contest ready body back in action. If I can do it, you can do it!
A.J. McAlendin
Monday, June 30, 2008
If I Gain A Pound Of Muscle How Many Extra Calories Do I Use?
Studies estimated that for each pound of muscle that you gain, you burn an additional 35 to 50 calories per day. 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every week or so, without making any other changes. Weight training also boosts your metabolism by about 15% on average. This is because muscle is 'metabolically active ' and burns more calories than other body tissues even when you're sitting around doing nothing!
This is huge for endomorphic body types, they gain body fat easier than an ectomorph or mesomorph. So, in short, gain as much muscle as you can if you ever want to cut out the cardio. As you gain muscle and lose fat, you can taper your cardio down into a maintenance phase and then keep it there once you hit a stable body weight!
Welcome back from the Canada Day weekend, although Canada day is tomorrow! I hope everyone had a safe and happy one! Drink responsibly and leave the keys at home!
http://exercise.about.com/od/exerciseworkouts/f/muscle.htm
Click on the link above to read an article on this topic and the sources are listed below the article.
A.J. McAlendin
This is huge for endomorphic body types, they gain body fat easier than an ectomorph or mesomorph. So, in short, gain as much muscle as you can if you ever want to cut out the cardio. As you gain muscle and lose fat, you can taper your cardio down into a maintenance phase and then keep it there once you hit a stable body weight!
Welcome back from the Canada Day weekend, although Canada day is tomorrow! I hope everyone had a safe and happy one! Drink responsibly and leave the keys at home!
http://exercise.about.com/od/exerciseworkouts/f/muscle.htm
Click on the link above to read an article on this topic and the sources are listed below the article.
A.J. McAlendin
Thursday, June 26, 2008
Happy Birthday Canada!
There will be no blogging until I return from vacation on Wednesday! Have a safe and happy Canada day long weekend. Don't drink and drive and don't be afraid to relax on your diet a little bit!
A.J. McAlendin
A.J. McAlendin
Tuesday, June 24, 2008
When Should I Change My Routine?
Our body gets used to things very quickly and we stop making progress. A surefire way to beat this is to cycle workouts and cycle the order of exercises. Have three workout programs that you cycle through every 6 weeks and also switch the order in those routines every week if you like.
This ads variety and keeps you motivated, but most of all, it keeps the body guessing and adapting, which equals growth and progress. For example:
Barbell Curls
Alternating Dumbbell Curls
Hammer Curls
Reverse Curls
For two weeks, twice a week then use the #2 exercise first for two weeks, then the #3 exercise first, then the #4. You get the idea. Keep the body trying to adapt and it has to grow to do so!
A.J. McAlendin
This ads variety and keeps you motivated, but most of all, it keeps the body guessing and adapting, which equals growth and progress. For example:
Barbell Curls
Alternating Dumbbell Curls
Hammer Curls
Reverse Curls
For two weeks, twice a week then use the #2 exercise first for two weeks, then the #3 exercise first, then the #4. You get the idea. Keep the body trying to adapt and it has to grow to do so!
A.J. McAlendin
Exercise Challenge: One Arm Smith Machine Press
Do you seem to have a weaker side that is causing you grief!? Try the one arm smith machine bench press to even out the side that is weaker. Three times a week take 15 minutes and hop on the smith machine, set the safety so it is around an inch or so above your chest and start pressing, but only use one arm.
Similar to a one arm push-up, but for those of us who cannot do that, the smith machine will allow you to use light weight with safety.
Try this for 6 weeks or until your weaker side is as strong as the dominant side!
Until next time!
A.J. McAlendin
Similar to a one arm push-up, but for those of us who cannot do that, the smith machine will allow you to use light weight with safety.
Try this for 6 weeks or until your weaker side is as strong as the dominant side!
Until next time!
A.J. McAlendin
Neat New Supplement :Rhodiola Rosea
Those of you who drink a lot of tea, may have heard about Rhodiola tea. However, Rhodiola Rosea is a root extract that can increase your ability to deal with mental stress. It can improve your mood by boosting dopamine, norepinephrine and serotonin. Another neat thing is that is helps to get the fat out of your fat cells and increases the amount of fat you burn during exercise.
According to a popular muscle magazine, between 100-1000mg per day in 2-3 doses on a empty stomach should do the trick. Look for a product that contains 3% rosavins and 1% salidroside.
A.J. McAlendin
According to a popular muscle magazine, between 100-1000mg per day in 2-3 doses on a empty stomach should do the trick. Look for a product that contains 3% rosavins and 1% salidroside.
A.J. McAlendin
Recipe By Deb! Steak Sandwich!
This is from Deb, a new client who decided to put left overs to good use!
Last night the guys wanted Philly cheese sandwiches made with the left over steak we had from the weekend. So I made them theirs then I decided to make one for myself. I fried up some onions and peppers in olive oil then added the steak to warm it up. I put about 1/4 cup grated low fat cheese on it to melt then toasted 2 pieces of whole wheat bread, I then put the steak mixture atop the toast, open faced.MMMMMMMMMMMM is all I have to say! I guess if a person likes fungus they could also add mushrooms.
A.J. McAlendin
Last night the guys wanted Philly cheese sandwiches made with the left over steak we had from the weekend. So I made them theirs then I decided to make one for myself. I fried up some onions and peppers in olive oil then added the steak to warm it up. I put about 1/4 cup grated low fat cheese on it to melt then toasted 2 pieces of whole wheat bread, I then put the steak mixture atop the toast, open faced.MMMMMMMMMMMM is all I have to say! I guess if a person likes fungus they could also add mushrooms.
A.J. McAlendin
Friday, June 20, 2008
Building Your World With Maybe's & Never's!
"Live the life your living, like it's the only one you've got!" 3 Doors Down
How true is that! The title of this blog entry also refers to the song lyrics, we all do this, build our world full of maybe's and never's! Why, because it is the easier path! It is the path well traveled, and not the path less traveled.
"Maybe one day I will lose the extra weight."
"Maybe one day I can look like a bodybuilder."
"Maybe one day I will be a better example to my children."
"I'll never lose this weight."
"I'll never be a bodybuilder."
"I'll never, never, never, never.............."
Listen, we all make mistakes, we all try and give up and try again, however, if we work together our chances are greater for success! Let's do it! I believe in you and you believe in you! Together there is nothing we cannot do!
And speaking of the path less travelled, how about Robert Frost in 1920 when he wrote The Road Not Taken. I give it to you now to read!
"TWO roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth; 5
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same, 10
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back. 15
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference." 20
It makes all the difference, because it is unique to you, it is something that only you can take and cherish. You make the effort and it pays off. Words to live by! There is no reason not to try a new path, unless it seems too good to be true.
Let me lead you down the path less traveled. The path that requires a little bit of work on your part, a little bit of work on my part to lead you there, and a great deal of celebration at the end.
I do not claim to be a miracle worker, nor do I claim to be perfect. I am still 30 pounds away from my goal weight and my goal of entering and competing in a bodybuilding show! How is that for the road less traveled. The work that I do and the knowledge I share will not make me rich, but it will certainly enrich my life and those around me!
E-mail today and let me help you down that path!
A.J. McAlendin
How true is that! The title of this blog entry also refers to the song lyrics, we all do this, build our world full of maybe's and never's! Why, because it is the easier path! It is the path well traveled, and not the path less traveled.
"Maybe one day I will lose the extra weight."
"Maybe one day I can look like a bodybuilder."
"Maybe one day I will be a better example to my children."
"I'll never lose this weight."
"I'll never be a bodybuilder."
"I'll never, never, never, never.............."
Listen, we all make mistakes, we all try and give up and try again, however, if we work together our chances are greater for success! Let's do it! I believe in you and you believe in you! Together there is nothing we cannot do!
And speaking of the path less travelled, how about Robert Frost in 1920 when he wrote The Road Not Taken. I give it to you now to read!
"TWO roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth; 5
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same, 10
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back. 15
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference." 20
It makes all the difference, because it is unique to you, it is something that only you can take and cherish. You make the effort and it pays off. Words to live by! There is no reason not to try a new path, unless it seems too good to be true.
Let me lead you down the path less traveled. The path that requires a little bit of work on your part, a little bit of work on my part to lead you there, and a great deal of celebration at the end.
I do not claim to be a miracle worker, nor do I claim to be perfect. I am still 30 pounds away from my goal weight and my goal of entering and competing in a bodybuilding show! How is that for the road less traveled. The work that I do and the knowledge I share will not make me rich, but it will certainly enrich my life and those around me!
E-mail today and let me help you down that path!
A.J. McAlendin
Caffeine Equals A Better Workout
Caffeine is a stimulant, and also a wonderful appetite suppressant as well! However, it can also increase your workout effectiveness in the gym. In order to increase performance in the gym, aim for approx 250mg of caffeine.
A red bull will only give you 77mg, so, put the red bull away and look for something that has more, you would have to drink 3 of them! A little pricey, you can get caffeine anhydrous in a pack of 200 caps of 200mg each for about $8 at the health food store. A better buy and 200 servings! You would need about 600 red bull to give you that! Like I said before and I will say it again, if you want to waste your money, send it to me! I love it when people waste $1800 on red bull, so send me your $1800 and I will send you a 200 count bottle of caffeine pills! Deal? Think NOT!
Supplement wisely, save your hard earned money and get it done!
A.J. McAlendin
A red bull will only give you 77mg, so, put the red bull away and look for something that has more, you would have to drink 3 of them! A little pricey, you can get caffeine anhydrous in a pack of 200 caps of 200mg each for about $8 at the health food store. A better buy and 200 servings! You would need about 600 red bull to give you that! Like I said before and I will say it again, if you want to waste your money, send it to me! I love it when people waste $1800 on red bull, so send me your $1800 and I will send you a 200 count bottle of caffeine pills! Deal? Think NOT!
Supplement wisely, save your hard earned money and get it done!
A.J. McAlendin
Exercise Challenge
Todays challenge is laundry basket squats, huh! Silly! No, really! I am always getting the excuse that, "I cannot build a great set of legs because I have no equipment!" Blah, here's a quarter, call someone who cares! Get real!
Fill up your laundry basket with dirty or clean clothes, whatever is on hand. Make sure it is not too heavy as you need to hold it slightly away from your body. As you start to squat down, keep your back straight, you will lean slightly forward, but try to keep your back as straight as you can. Find a point in front of you for your eyes to stay on.
As you squat down to a comfortable level, bring the basket further out in front of you. This turns it into a shoulder workout and a core strengthening exercise as well. Do enough until your legs begin to ache. Stop for a minute and repeat, stop and repeat, stop and repeat. Aim for 4 sets of as many as you can do, do this three times a week. When they seem too easy, add another pair of jeans and keep going!
A.J. McAlendin
Fill up your laundry basket with dirty or clean clothes, whatever is on hand. Make sure it is not too heavy as you need to hold it slightly away from your body. As you start to squat down, keep your back straight, you will lean slightly forward, but try to keep your back as straight as you can. Find a point in front of you for your eyes to stay on.
As you squat down to a comfortable level, bring the basket further out in front of you. This turns it into a shoulder workout and a core strengthening exercise as well. Do enough until your legs begin to ache. Stop for a minute and repeat, stop and repeat, stop and repeat. Aim for 4 sets of as many as you can do, do this three times a week. When they seem too easy, add another pair of jeans and keep going!
A.J. McAlendin
Thursday, June 19, 2008
BIG ANNOUNCEMENT!! READ ALL ABOUT IT!!
For all of my clients, those who are paying for service, or those who are taking advantage of my free offer until August 1st. I will be launching a weekly newsletter for clients only.
The newsletter will help to keep you motivated by incorporating cutting edge science, humour, wit, motivational quotes and tips on how to stay motivated, super-duper delicious recipes and recipe make-overs, and the newsletter will also feature questions from my clients that I feel everyone needs to hear. I'll try to close each newsletter with my personal banter and ranting which I am sure will ruffle some feathers as I debunk fitness myths and keep everything in normal English language.
If you do not wish to receive it, just e-mail me and I will take your name off the list. If you are NOT a client, but want to get it as well, e-mail me and I'll send you a copy and if you want further copies, you'll have to sign on the line and become a client! This is for people who want to change their lives without spending thousands of dollars on herbal magicians potions and weighing themselves eight times a day.
Anyone can change their lives! You just need hope, hard work, and a little help from a friend! Let me be your coach! Until August 1st, it is free, after that it is $19.95 a month. You will get personal attention, a weekly newsletter and everything is tailored to you, specifically to you, no regurgitated automated fabricated information, everything is JUST for you! It will work, but you have to want it and give it at least 90 days!
A.J. McAlendin
The newsletter will help to keep you motivated by incorporating cutting edge science, humour, wit, motivational quotes and tips on how to stay motivated, super-duper delicious recipes and recipe make-overs, and the newsletter will also feature questions from my clients that I feel everyone needs to hear. I'll try to close each newsletter with my personal banter and ranting which I am sure will ruffle some feathers as I debunk fitness myths and keep everything in normal English language.
If you do not wish to receive it, just e-mail me and I will take your name off the list. If you are NOT a client, but want to get it as well, e-mail me and I'll send you a copy and if you want further copies, you'll have to sign on the line and become a client! This is for people who want to change their lives without spending thousands of dollars on herbal magicians potions and weighing themselves eight times a day.
Anyone can change their lives! You just need hope, hard work, and a little help from a friend! Let me be your coach! Until August 1st, it is free, after that it is $19.95 a month. You will get personal attention, a weekly newsletter and everything is tailored to you, specifically to you, no regurgitated automated fabricated information, everything is JUST for you! It will work, but you have to want it and give it at least 90 days!
A.J. McAlendin
Can't Afford A Protein Shake!
I received an e-mail from someone asking how to get more protein, but they could not afford a protein supplement and was wondering how to make their own. Protein supplements have come a long way, but always remember the old adage, "Something is better than nothing." Buy what you can afford and if you can't afford much, go for the tuna in a can, go for the chicken with the bone and skin on and de-bone and take the skin off yourself.
Another great way to increase protein is through milk. If you are lactose intolerant, then get some lactaid tablets and chew before drinking milk, it will save you time, pain and toilet paper. Skim milk powder is available anywhere, add a couple scoops to your chocolate milk and you increase the protein content considerably! It tastes creamier, and it does add carbs, but if you are training or are active, this should not matter.
Check the local grocery store and buy the no-name, it is cheaper and just as good! Also, check your local nutrition store discount table, they usually have protein powders that are going to expire that month, get it and stick it in the fridge to preserve freshness, chances are you will use it within the month and products just don't magically go bad, it is called a "best before" date for a reason.
A.J. McAlendin
Another great way to increase protein is through milk. If you are lactose intolerant, then get some lactaid tablets and chew before drinking milk, it will save you time, pain and toilet paper. Skim milk powder is available anywhere, add a couple scoops to your chocolate milk and you increase the protein content considerably! It tastes creamier, and it does add carbs, but if you are training or are active, this should not matter.
Check the local grocery store and buy the no-name, it is cheaper and just as good! Also, check your local nutrition store discount table, they usually have protein powders that are going to expire that month, get it and stick it in the fridge to preserve freshness, chances are you will use it within the month and products just don't magically go bad, it is called a "best before" date for a reason.
A.J. McAlendin
Wednesday, June 18, 2008
What Motivates You?
What are your fitness goals? What are your nutritional goals? How much time do you have? Are your breaking your big goals down into many smaller ones, and ticking them off as you go along your journey? What motivates you?
So many questions, and they all have answers, your answers! They are unique to each of us and nobody really has the same goals! Some of you want to be better role models for your children. Some want to help their children so the other kids don't make fun of them, or you! Some just want that extra 10 pounds gone. Some want that extra 200 pounds gone. Whatever your goal, please believe me when I say that, "WHATEVER YOUR GOAL, WE CAN GET THERE TOGETHER!"
I want to be a role model for my children. I want to change my place in the world. I want to be remembered for helping others achieve success. Those are some of my goals, and while I have many others, they help to now keep me focused. I fall off the wagon and pound back chips and candy, but then I get back on and keep going. You can't give up, but it is easy when you do not have anyone in your corner, yelling, and telling you that you are worth it and can do it!
A gym membership is $50-60 a month, supplements are $100-250 a month, a trainer is $65-100 an hour and if you can afford them, you will probably get to your fitness goals and nutrition goals faster, but for the rest of us, this is just too much. $19.95 a month is what I charge, as of August 1st, 2008! Until then it is free. E-mail me today and let's get started!
A.J. McAlendn
So many questions, and they all have answers, your answers! They are unique to each of us and nobody really has the same goals! Some of you want to be better role models for your children. Some want to help their children so the other kids don't make fun of them, or you! Some just want that extra 10 pounds gone. Some want that extra 200 pounds gone. Whatever your goal, please believe me when I say that, "WHATEVER YOUR GOAL, WE CAN GET THERE TOGETHER!"
I want to be a role model for my children. I want to change my place in the world. I want to be remembered for helping others achieve success. Those are some of my goals, and while I have many others, they help to now keep me focused. I fall off the wagon and pound back chips and candy, but then I get back on and keep going. You can't give up, but it is easy when you do not have anyone in your corner, yelling, and telling you that you are worth it and can do it!
A gym membership is $50-60 a month, supplements are $100-250 a month, a trainer is $65-100 an hour and if you can afford them, you will probably get to your fitness goals and nutrition goals faster, but for the rest of us, this is just too much. $19.95 a month is what I charge, as of August 1st, 2008! Until then it is free. E-mail me today and let's get started!
A.J. McAlendn
Tuesday, June 17, 2008
$4.95 Questions!
I've had a great deal of e-mail about the telephone consultations. Some people do not want a whole telephone consultation, but still want a specific question answered. Now I do offer free e-mail support until August, but the information tends to be general and I do try to tailor it to you as best I can, but do to time constraints on my free offer, I do tend to generalize. The information is correct and I really do try to give you as best an answer as possible within the time I have.
So, if you have a specific question that requires a good, thorough, scientifically proven answer and method, click on the $4.95 question on the right and ask away. Include as much detail as you can.
A.J. McAlendin
So, if you have a specific question that requires a good, thorough, scientifically proven answer and method, click on the $4.95 question on the right and ask away. Include as much detail as you can.
A.J. McAlendin
The Best Foods For Men (And Women To!)
Men's Health has list of the top 125 best foods for men and I thought I would share them to you. Not all 125 mind you and some I would not eat, but there are products there that everyone should know are great for you and can help keep you healthy.
Shredded Wheat - full of fiber (we knew that!)
Quaker Oats Weight Control Oatmeal - has extra fiber!
Smuckers Sugar Free Pancake Syrup - the best tasting one! Only 20 calories!!!!
Thomas' Oatmeal & Honey English Muffins - 5g of protein! Yummy!
Uncle Bens Fast & Natural Whole Grain Instant Brown Rice - instant! whole grain!
Kraft Philadelphia Light Cream Cheese - need I say more!
Stash Brand Green Tea - shown to have higher antioxidant levels than other brands
Low Sodium V8 - easy to get your veggies, just drink em!
Lean Cuisine - portion controlled and ready to go!
Heinz Organic Ketchup - nothing better than Heinz!
Breyers All Natural Ice Cream - has less calories and tastes just as yummy!
Check the labels on everything you buy, get organic when you can and visit farmer's markets for the freshest produce at the best prices. Eat fresh when possible and live life like it is the only one you got!
A.J. McAlendin
Shredded Wheat - full of fiber (we knew that!)
Quaker Oats Weight Control Oatmeal - has extra fiber!
Smuckers Sugar Free Pancake Syrup - the best tasting one! Only 20 calories!!!!
Thomas' Oatmeal & Honey English Muffins - 5g of protein! Yummy!
Uncle Bens Fast & Natural Whole Grain Instant Brown Rice - instant! whole grain!
Kraft Philadelphia Light Cream Cheese - need I say more!
Stash Brand Green Tea - shown to have higher antioxidant levels than other brands
Low Sodium V8 - easy to get your veggies, just drink em!
Lean Cuisine - portion controlled and ready to go!
Heinz Organic Ketchup - nothing better than Heinz!
Breyers All Natural Ice Cream - has less calories and tastes just as yummy!
Check the labels on everything you buy, get organic when you can and visit farmer's markets for the freshest produce at the best prices. Eat fresh when possible and live life like it is the only one you got!
A.J. McAlendin
The Fat Freight Train
Why is fat like a freight train? Big, bulky, hard to stop, powerful, hard to take apart, but necessary to keep things running smoothly.
Fat gets the blame for people becoming overweight and for a good reason. One gram of fat contains 9 calories while protein and carbohydrates have 4 calories in 1 gram. Fat is a high energy food that you need to pay attention to, but people still overdo it on the simple carbs and that is the usual cause of weight gain.
Dietary fat is necessary for life and companies are actually adding good fat back into foods and supplements again. Our cell membranes need it, our digestive tract need is and our hormones cannot be made without it. We even NEED cholesterol! Without cholesterol we do not produce testosterone and our levels suffer for it.
Fats are found in just about everything. Vegetables, fish, eggs, beef, chicken, beans, nuts, seeds, milk, tofu, bread, cereal all contain fat. Read labels and become aware of how much fat you are taking in. Usually an athletic person should not be getting more than 20% of your calories from fat. Eat healthy meals low in saturated fats and enjoy your food. Eat skinless chicken and turkey and trim any visible fat off of meat.
Oils and fats help our bodies use vitamins like D, A, E and vitamin K. Oils and fats are added by food companies to make food taste better and to preserve it for a longer shelf life. They use all different kinds, usually whatever is cheaper. Have you ever seen a label that says it MAY contain "this kind" or "that kind" or "this kind." Whatever is available and cheap is what they put in.
Saturated, polyunsaturated, monounsaturated and trans fats are all names used for different fats. Keep it simple, trans fats are not good, so if a product lists trans fats, leave it on the shelf!
Saturated: animal and dairy (butter) fats that remain solids at room temperature, with a few exceptions. Coconut oil, palm oil and palm kernel oil are sources of saturated fats but stay liquid.
Unsaturated: vegetable fats and vegetable oils, they stay liquid at room temperature.
Mono-unsaturated: some vegetable oils, olive oil, canola oil and peanut oil.
Limit your saturated fats to a few times a week. Also, try to keep your total daily fat intake to 60-80g a day. You should focus on getting your fats from unsaturated and mono-unsaturated varieties.
Keep the fat in your diet as you need it, low fat, not NO fat. 40-50% of your calories should be complex carbs, 20-30% should be protein and 10-20% fat. Use that guideline to keep healthy and stay full of energy.
Trans fats and the omega fatty acids will be discussed in a later post.
A.J. McAlendin
Fat gets the blame for people becoming overweight and for a good reason. One gram of fat contains 9 calories while protein and carbohydrates have 4 calories in 1 gram. Fat is a high energy food that you need to pay attention to, but people still overdo it on the simple carbs and that is the usual cause of weight gain.
Dietary fat is necessary for life and companies are actually adding good fat back into foods and supplements again. Our cell membranes need it, our digestive tract need is and our hormones cannot be made without it. We even NEED cholesterol! Without cholesterol we do not produce testosterone and our levels suffer for it.
Fats are found in just about everything. Vegetables, fish, eggs, beef, chicken, beans, nuts, seeds, milk, tofu, bread, cereal all contain fat. Read labels and become aware of how much fat you are taking in. Usually an athletic person should not be getting more than 20% of your calories from fat. Eat healthy meals low in saturated fats and enjoy your food. Eat skinless chicken and turkey and trim any visible fat off of meat.
Oils and fats help our bodies use vitamins like D, A, E and vitamin K. Oils and fats are added by food companies to make food taste better and to preserve it for a longer shelf life. They use all different kinds, usually whatever is cheaper. Have you ever seen a label that says it MAY contain "this kind" or "that kind" or "this kind." Whatever is available and cheap is what they put in.
Saturated, polyunsaturated, monounsaturated and trans fats are all names used for different fats. Keep it simple, trans fats are not good, so if a product lists trans fats, leave it on the shelf!
Saturated: animal and dairy (butter) fats that remain solids at room temperature, with a few exceptions. Coconut oil, palm oil and palm kernel oil are sources of saturated fats but stay liquid.
Unsaturated: vegetable fats and vegetable oils, they stay liquid at room temperature.
Mono-unsaturated: some vegetable oils, olive oil, canola oil and peanut oil.
Limit your saturated fats to a few times a week. Also, try to keep your total daily fat intake to 60-80g a day. You should focus on getting your fats from unsaturated and mono-unsaturated varieties.
Keep the fat in your diet as you need it, low fat, not NO fat. 40-50% of your calories should be complex carbs, 20-30% should be protein and 10-20% fat. Use that guideline to keep healthy and stay full of energy.
Trans fats and the omega fatty acids will be discussed in a later post.
A.J. McAlendin
Sunday, June 15, 2008
Product Spotlight : Chrysin
Bodybuilders, fitness enthusiasts and weekend warriors are always looking for ways to increase testosterone levels. Why? Testosterone is the mother of muscle builders, and when we increase those levels, we increase muscle production and increase healing capacity. You can take DHEA, tribulus and other pro-hormones to increase testosterone production or try products that block the aromatization of testosterone to estrogen.
Our body naturally converts testosterone to estrogen in the body. This happens to everyone and as you increase testosterone levels you increase estrogen levels as well. One way to counter this and to prevent conditions like gynocomastia (aka man boobs) you can use aromatization inhibitors.
Chrysin is one of them, from the plant Passiflora Coerulea and is an isoflavone. It reduces estrogen levels by blocking the aromatization of testosterone to estrogen. 1-3g a day seems to be a safe dose and no adverse reactions have been reported.
Other products to try are: Thistle, Muira Puama, and the new kid on the block 6-OXO™(4-Etioallocholen-3,6, 17-Trione). ErgoPharm has created this great product that shows promise order some today and see for yourself. Click here :
ErgoPharm 6-OXO Extreme, 75 Capsules
A.J. McAlendin
Our body naturally converts testosterone to estrogen in the body. This happens to everyone and as you increase testosterone levels you increase estrogen levels as well. One way to counter this and to prevent conditions like gynocomastia (aka man boobs) you can use aromatization inhibitors.
Chrysin is one of them, from the plant Passiflora Coerulea and is an isoflavone. It reduces estrogen levels by blocking the aromatization of testosterone to estrogen. 1-3g a day seems to be a safe dose and no adverse reactions have been reported.
Other products to try are: Thistle, Muira Puama, and the new kid on the block 6-OXO™(4-Etioallocholen-3,6, 17-Trione). ErgoPharm has created this great product that shows promise order some today and see for yourself. Click here :
ErgoPharm 6-OXO Extreme, 75 Capsules
A.J. McAlendin
Exercise Challenge
Today being father's day, get out there with the kids, take them to the park and play. Go on the slides, go on the swings, climb that grassy hill, go for a hike, take them fishing. Even if you are not a dad, go out today and enjoy the family time.
I'll be doing the same. Have fun with fitness and good health!
A.J. McAlendin
I'll be doing the same. Have fun with fitness and good health!
A.J. McAlendin
Happy Fathers Day!
To all the dad's, wanna b dad's, step dad's, grampa's, great grampa's and dad's to be. Have a safe and happy father's day and enjoy the time you have with your children. Life is short, live happily!
Sincerely:
A.J. McAlendin
Sincerely:
A.J. McAlendin
Saturday, June 14, 2008
The Newest Fat Burner EVER!!!!! Ummmmm.. NOT!
Hello everyone! Thank you all very much for visiting, I can't believe the number of people who are visiting and e-mailing me.
Todays rant is all about fat burners, where they came from and what they do. Fat burners started off with the ECA stack (ephedrine, caffeine, aspirin) stack. It was a stimulant that increased body temperature, suppressed appetite and ephedrine acted with the caffeine to get that heart rate up (stimulant). Some people still take it, and you can find lots of reference out there for it. People who are sensitive to any of the ingredient should not take it and yes people have died taking it. It was a little hard on the liver (aspirin) but very effective for most.
Next came the non-ephedrine version and many are still here today. Hydroxycut, Lipo-6, and there are about 100 or more on the shelf of your local sports nutrition store. What do they have in common? They ALL claim to be THE BEST product on the market. Do they work as well as they claim..... NO. Do they work at all......YES.
If you use a product with a proper nutrition and exercise plan, they will enhance natural fat burning, but do not expect the miracle transformation they talk about in the brochure.
The industry is changing and now they have the following types of body fat aids:
a) Thermogenic Fat Burners (increase body temp, stimulant)
b) Stimulant Free Fat Burners (lots of wacky named herbs and plants, still can be stimulant related)
c) Carbohydrate / Fat Blockers (have products that are purported to bind to carbs or fat and allow them to pass through the body undigested)
d) Thyroid Regulators (have ingredients to help regulate thyroid hormones)
e) Appetite Suppressants (lessen hunger pangs, only works for people who actually know what it really feels like when hunger hits, stomach growls are NOT HUNGER!!!!)
f) Cortisol Products (stop cortisol)
g) Topical Fat Creams (don't waste your money!!)
So, go into the store and blow $1000 to buy each and every one and see what works for you! Ummm, probably not the best idea. Unless you plan on researching every ingredient to see if you have a problem with them (assuming you can pronounce some of them).
So, (I like saying so, so,so,so) if they work, even a little, how do I know what to take? You'll have to try them to find out if they affect you. Use only products that have been around a long time and are not fly by night. Hydroxycut is a good product to start with, try the regular ones and then move on to the liquid filled Hardcore series. They are stimulant based so start with 1 or two a day and see how you react to them.
You can also try the herbal based route. Green tea capsules are quickly becoming the number 1 fat burner and you will find it in most of the fat burners on the market. Take 2 caps three times a day to get your dose of ECGC (epigallocatechin. Google that and you'll read until the cows come home as to how it helps get rid of bodyfat and how green tea is amazing for you. I FULLY ENDORSE GREEN TEA! Add some lemon and a little splenda......yummy!
Capsules of green tea make it easy to get enough and you can even find transdermal pads on the market as well if you don't want to drink it.
Cayenne pepper is another favorite. When you eat spicy food, you feel hot and sweat, you are burning more calories doing that and it keeps up the burning for a good time after. You can add pepper flakes to your food or take capsules. Start small though as you can get some nasty bathroom time if you take too much. Much like eating curry at the local Indian restaurant! Turmeric and cumin are also great to take, they have great anti-inflammatory properties as well, especially good for arthritis sufferers.
I prefer the natural way, but I also dabble with my body and try other things as well. Experiment safely and if you experience any bad results, stop taking the product. Always get a gallon or 3 liters of water a day at a minimum and strive for a good nutritional plan.
If you need one designed for you, click on the telephone consult link and book today, I still have Saturdays from 5:00am to 11:00pm EST and Sunday as well available. They are 50% off until July 7th so everyone can see the value there.
A.J. McAlendin
Todays rant is all about fat burners, where they came from and what they do. Fat burners started off with the ECA stack (ephedrine, caffeine, aspirin) stack. It was a stimulant that increased body temperature, suppressed appetite and ephedrine acted with the caffeine to get that heart rate up (stimulant). Some people still take it, and you can find lots of reference out there for it. People who are sensitive to any of the ingredient should not take it and yes people have died taking it. It was a little hard on the liver (aspirin) but very effective for most.
Next came the non-ephedrine version and many are still here today. Hydroxycut, Lipo-6, and there are about 100 or more on the shelf of your local sports nutrition store. What do they have in common? They ALL claim to be THE BEST product on the market. Do they work as well as they claim..... NO. Do they work at all......YES.
If you use a product with a proper nutrition and exercise plan, they will enhance natural fat burning, but do not expect the miracle transformation they talk about in the brochure.
The industry is changing and now they have the following types of body fat aids:
a) Thermogenic Fat Burners (increase body temp, stimulant)
b) Stimulant Free Fat Burners (lots of wacky named herbs and plants, still can be stimulant related)
c) Carbohydrate / Fat Blockers (have products that are purported to bind to carbs or fat and allow them to pass through the body undigested)
d) Thyroid Regulators (have ingredients to help regulate thyroid hormones)
e) Appetite Suppressants (lessen hunger pangs, only works for people who actually know what it really feels like when hunger hits, stomach growls are NOT HUNGER!!!!)
f) Cortisol Products (stop cortisol)
g) Topical Fat Creams (don't waste your money!!)
So, go into the store and blow $1000 to buy each and every one and see what works for you! Ummm, probably not the best idea. Unless you plan on researching every ingredient to see if you have a problem with them (assuming you can pronounce some of them).
So, (I like saying so, so,so,so) if they work, even a little, how do I know what to take? You'll have to try them to find out if they affect you. Use only products that have been around a long time and are not fly by night. Hydroxycut is a good product to start with, try the regular ones and then move on to the liquid filled Hardcore series. They are stimulant based so start with 1 or two a day and see how you react to them.
You can also try the herbal based route. Green tea capsules are quickly becoming the number 1 fat burner and you will find it in most of the fat burners on the market. Take 2 caps three times a day to get your dose of ECGC (epigallocatechin. Google that and you'll read until the cows come home as to how it helps get rid of bodyfat and how green tea is amazing for you. I FULLY ENDORSE GREEN TEA! Add some lemon and a little splenda......yummy!
Capsules of green tea make it easy to get enough and you can even find transdermal pads on the market as well if you don't want to drink it.
Cayenne pepper is another favorite. When you eat spicy food, you feel hot and sweat, you are burning more calories doing that and it keeps up the burning for a good time after. You can add pepper flakes to your food or take capsules. Start small though as you can get some nasty bathroom time if you take too much. Much like eating curry at the local Indian restaurant! Turmeric and cumin are also great to take, they have great anti-inflammatory properties as well, especially good for arthritis sufferers.
I prefer the natural way, but I also dabble with my body and try other things as well. Experiment safely and if you experience any bad results, stop taking the product. Always get a gallon or 3 liters of water a day at a minimum and strive for a good nutritional plan.
If you need one designed for you, click on the telephone consult link and book today, I still have Saturdays from 5:00am to 11:00pm EST and Sunday as well available. They are 50% off until July 7th so everyone can see the value there.
A.J. McAlendin
Exercise Challenge
Today, just get off the couch. Please, just put your shoes on, and go outside. Walk around the block, smell the flowers, see the green in the grass. Smell summer smells. Go to the park or a nature conservation area. Take a trip to the zoo and see the lions, tigers and bears...... oh my!
A.J. McAlendin
A.J. McAlendin
Wednesday, June 11, 2008
Exercise Challenge
Hey folks, for those of you who love the exercise challenge, good for you for making positive changes in your life! Here's todays challenge.
Walk on your tippy toes for 1 minute around the house.
Walk like a crab for 1 minute around the house.
Walk on all fours like a bear for 1 minute around the house.
Jump like a frog for 1 minute around the house.
Rest for 1 minute and repeat. Work up to doing the circuit 5 times and you have a full body workout plus cardio!
Good luck!
A.J. McAlendin
Walk on your tippy toes for 1 minute around the house.
Walk like a crab for 1 minute around the house.
Walk on all fours like a bear for 1 minute around the house.
Jump like a frog for 1 minute around the house.
Rest for 1 minute and repeat. Work up to doing the circuit 5 times and you have a full body workout plus cardio!
Good luck!
A.J. McAlendin
Children Changing Adults View On Obesity
My daughter recently asked me if sugar is bad for us, why do we buy it? The food industry knows that it is more expensive to eat healthy. So, the cheaper alternatives are full of refined sugars and empty calories. Many of us simply cannot afford to eat as healthy as we would like. This has to change before our society can fully adopt a more healthy lifestyle. It is slowly happening with schools taking out pop machines and candy machines, but still too slowly.
The food in schools around the country is appalling. It is all pre-packaged and not much is made fresh anymore, why, because it is cheaper! The meals are too high in fat, too high in salt and little nutritional value.
It all starts with kids now, when they are young and in the early grades of school. They are taught what is healthy and what is not. Ask any child and they will tell you, very bluntly what is good food and what is junk. So, why do parents not follow through, and instead, confuse them by feeding them junk? Again is goes to expense, it is far more expensive to buy healthy food in the supermarket.
While it is possible to be healthier on a budget, you really need to watch the sales and keep a close eye on your wallet. A 12 pack of kraft dinner (they now have whole wheat noodles as well, yeah for that!) is cheaper than making a healthy meal with vegetables and lean meat sources...... and you get 12 meals out of the 12 pack, not just one.
The food industry should not hold profit higher than health, but this is the reality. We need to send a clear message to the McDonalds and Burger Kings of the world that a triple decker cheeseburger has no place in our nutritional plan, not even as a treat! What does it cost now to take a family of 5 to a fast food outlet? $30-40, let me tell you, that CAN buy a great deal of healthier alternatives. I'm not saying give it up completely, but if you go out 4 times a month, that is $100-$120, cut it to 2 x a months and buy $60 of fresh fruit and veggies. YOU CAN DO IT!!
So, look for future blogs on how to eat healthier on a budget and feel free to send me any suggestions! E-mailing me is free!
If you want a telephone consult, please click to the left and book it today. They are only 50% off until July 7.
A.J. McAlendin
The food in schools around the country is appalling. It is all pre-packaged and not much is made fresh anymore, why, because it is cheaper! The meals are too high in fat, too high in salt and little nutritional value.
It all starts with kids now, when they are young and in the early grades of school. They are taught what is healthy and what is not. Ask any child and they will tell you, very bluntly what is good food and what is junk. So, why do parents not follow through, and instead, confuse them by feeding them junk? Again is goes to expense, it is far more expensive to buy healthy food in the supermarket.
While it is possible to be healthier on a budget, you really need to watch the sales and keep a close eye on your wallet. A 12 pack of kraft dinner (they now have whole wheat noodles as well, yeah for that!) is cheaper than making a healthy meal with vegetables and lean meat sources...... and you get 12 meals out of the 12 pack, not just one.
The food industry should not hold profit higher than health, but this is the reality. We need to send a clear message to the McDonalds and Burger Kings of the world that a triple decker cheeseburger has no place in our nutritional plan, not even as a treat! What does it cost now to take a family of 5 to a fast food outlet? $30-40, let me tell you, that CAN buy a great deal of healthier alternatives. I'm not saying give it up completely, but if you go out 4 times a month, that is $100-$120, cut it to 2 x a months and buy $60 of fresh fruit and veggies. YOU CAN DO IT!!
So, look for future blogs on how to eat healthier on a budget and feel free to send me any suggestions! E-mailing me is free!
If you want a telephone consult, please click to the left and book it today. They are only 50% off until July 7.
A.J. McAlendin
Tuesday, June 10, 2008
The Carbohydrate Telephone - A Lesson
Don't forget that e-mailing me is FREE until August 1st, so please do! The telephone consults are not free, but are 50% off until July 7th. Click on the link and book yours, I still have lots of spots available between 7:30pm and 11:30pm EST... on with the show!
What are carbohydrates? Sugars, starches, fructose, sucrose, lactose, glucose, dextrose, waxy maise starch, corn starch, oatmeal, pasta, bread, oranges, apples, grapes, chicken, beef, turkey........... carbohydrates are found is just about anything. However, most of the world refers to sugars and starches when talking about carbohydrates. Some are simple carbohydrates and some are referred to as complex carbohydrates. What is the difference? Check out the carbohydrate telephone.
Take 2 cans, a piece of string and pull the string tight between the cans. Talk into one end and the person on the other end can hear you. Simple, effective, but only for short distances, not very durable and won't last long with use. This is the perfect example of a simple carbohydrate.
White sugar, brown sugar, icing sugar, glucose, dextrose, fructose (found in fruit), maltodextrin, white rice, white bread, cookies, candies, soda pop and ice cream are all full of simple carbohydrates. They give fast energy, are easy to get, very cheap, effective for short bursts of energy, but not durable just like the tin can telephone. These types of carbohydrates do not typically keep blood sugar levels stable. Are they bad for you? NO
When you use them properly in your nutritional plan, they can be beneficial. Take too many and you get the "sugar rush" and the "crash" afterwards. You feel tired and blah! They are easily stored if you consume too many (fat gain).
Now, take apart your cellular phone. How much energy does it take? You have to remove the cover, take out the sim card, battery, antenna, led's, wires and all the little doohickeys that are in there. Takes a lot of time and energy! This is a great way to describe complex carbohydrates. These should be the bulk of your carbohydrate intake every day.
Complex carbohydrates supply our body with a constant supply of energy and require more energy from the body to break apart. We don't usually store it as fat as easily and foods with complex carbohydrates often have more vitamins and minerals than simple carbohydrates.
Sweet potatoes (yams), whole grain bread, whole grain pasta, quinoa, brown rice, steel cut oats, oatmeal, bran, cream of wheat type cereals, are all great sources of complex carbohydrates. Many also have protein and good fats.
The only time that is a good time to eat simple carbs is if you are having a cheat meal to stay sane, or you are having your post-workout meal. At this time your body needs the simple carbs to replenish blood sugar and muscle glycogen.
Complex carbs can be eaten anytime and especially before your workout to give you energy. Shoot for 200-300g of complex carbs a day for an active person. Shoot for 100g of protein and 40-60g of good fats!
Live life, enjoy food and have fun with it!
A.J. McAlendin
What are carbohydrates? Sugars, starches, fructose, sucrose, lactose, glucose, dextrose, waxy maise starch, corn starch, oatmeal, pasta, bread, oranges, apples, grapes, chicken, beef, turkey........... carbohydrates are found is just about anything. However, most of the world refers to sugars and starches when talking about carbohydrates. Some are simple carbohydrates and some are referred to as complex carbohydrates. What is the difference? Check out the carbohydrate telephone.
Take 2 cans, a piece of string and pull the string tight between the cans. Talk into one end and the person on the other end can hear you. Simple, effective, but only for short distances, not very durable and won't last long with use. This is the perfect example of a simple carbohydrate.
White sugar, brown sugar, icing sugar, glucose, dextrose, fructose (found in fruit), maltodextrin, white rice, white bread, cookies, candies, soda pop and ice cream are all full of simple carbohydrates. They give fast energy, are easy to get, very cheap, effective for short bursts of energy, but not durable just like the tin can telephone. These types of carbohydrates do not typically keep blood sugar levels stable. Are they bad for you? NO
When you use them properly in your nutritional plan, they can be beneficial. Take too many and you get the "sugar rush" and the "crash" afterwards. You feel tired and blah! They are easily stored if you consume too many (fat gain).
Now, take apart your cellular phone. How much energy does it take? You have to remove the cover, take out the sim card, battery, antenna, led's, wires and all the little doohickeys that are in there. Takes a lot of time and energy! This is a great way to describe complex carbohydrates. These should be the bulk of your carbohydrate intake every day.
Complex carbohydrates supply our body with a constant supply of energy and require more energy from the body to break apart. We don't usually store it as fat as easily and foods with complex carbohydrates often have more vitamins and minerals than simple carbohydrates.
Sweet potatoes (yams), whole grain bread, whole grain pasta, quinoa, brown rice, steel cut oats, oatmeal, bran, cream of wheat type cereals, are all great sources of complex carbohydrates. Many also have protein and good fats.
The only time that is a good time to eat simple carbs is if you are having a cheat meal to stay sane, or you are having your post-workout meal. At this time your body needs the simple carbs to replenish blood sugar and muscle glycogen.
Complex carbs can be eaten anytime and especially before your workout to give you energy. Shoot for 200-300g of complex carbs a day for an active person. Shoot for 100g of protein and 40-60g of good fats!
Live life, enjoy food and have fun with it!
A.J. McAlendin
I DON'T HAVE TIME TO WORKOUT, MY FAVORITE TV SHOW IS ON!
Ok, you need a better excuse than that! Hey, you know what comes between segments of a TV show? Commercials! Nobody wants to watch them, but they are there and can be 15 minutes or more out of a 60 minute show! 15 minutes is all you need for a good workout! Here we go!
Crunches, do as many as you can during the first commercial!
Pushups, do as many as you can during the second commercial!
Body Squats, do as many as you can during the third commercial!
Now, rest and watch the rest and your show. When the next round of commercials come on, back to working out. Repeat until your show is over and you have already worked out for the day without missing your favorite show. No more excuses!
A.J. McAlendin
P.S. Don't forget that e-mailing me is FREE until August 1st, so please do! The telephone consults are not free, but are 50% off until July 7th. Click on the link and book yours, I still have lots of spots available between 7:30pm and 11:30pm EST.
Crunches, do as many as you can during the first commercial!
Pushups, do as many as you can during the second commercial!
Body Squats, do as many as you can during the third commercial!
Now, rest and watch the rest and your show. When the next round of commercials come on, back to working out. Repeat until your show is over and you have already worked out for the day without missing your favorite show. No more excuses!
A.J. McAlendin
P.S. Don't forget that e-mailing me is FREE until August 1st, so please do! The telephone consults are not free, but are 50% off until July 7th. Click on the link and book yours, I still have lots of spots available between 7:30pm and 11:30pm EST.
Monday, June 9, 2008
Product Spotlight :Creatine
Creatine has been used by millions of people to help your body absorb nutrients faster and promote healing and cell health.
How to use it: For weight training or cardio training, use 10g of creatine monohydrate after each workout. Add 20-30g of whey protein (natural flavor)and mix with a serving of gatorade or poweraide type beverage. A perfect post workout drink to spike insulin levels and replenish the creatine and glycogen that you used in your workout.
This will help your body optimize fat burning and muscle repair as well!
The link to Bodybuilding.com is at the left. Creatine monohydrate is cheap and well worth it. Try it for yourself and get some today.
Creatine has been proven safe, but always remember to aim for 3 liters or a gallon of fresh water every day to stay hydrated.
Creatine helps pull water into the cells and brings nutrients and amino acids with it to increase the speed of muscle repair and fat burning.
A.J. McAlendin
How to use it: For weight training or cardio training, use 10g of creatine monohydrate after each workout. Add 20-30g of whey protein (natural flavor)and mix with a serving of gatorade or poweraide type beverage. A perfect post workout drink to spike insulin levels and replenish the creatine and glycogen that you used in your workout.
This will help your body optimize fat burning and muscle repair as well!
The link to Bodybuilding.com is at the left. Creatine monohydrate is cheap and well worth it. Try it for yourself and get some today.
Creatine has been proven safe, but always remember to aim for 3 liters or a gallon of fresh water every day to stay hydrated.
Creatine helps pull water into the cells and brings nutrients and amino acids with it to increase the speed of muscle repair and fat burning.
A.J. McAlendin
Easy, Yummy Chicken Cucumber Salad
Grill a chicken breast on the BBQ. I grill a few at a time so there are left overs for the next day or two.
Chop up cucumber, tomato, some red onion, green or red bell pepper and parsley. Fill a small bowl, top with some chicken and drizzle with a balsamic vinaigrette or other low fat dressing and enjoy.
This is an anytime snack, throw in a half cup of brown rice or quinoa and you have a simple meal.
A.J. McAlendin
Chop up cucumber, tomato, some red onion, green or red bell pepper and parsley. Fill a small bowl, top with some chicken and drizzle with a balsamic vinaigrette or other low fat dressing and enjoy.
This is an anytime snack, throw in a half cup of brown rice or quinoa and you have a simple meal.
A.J. McAlendin
Exercise Challenge
Todays exercise challenge is simple and very effective. Start with a light weight and add over the next couple weeks. Do this three days a week when your energy level is high.
Dumbbell or Weighted Back Pack Stair Climb: grab a pair of dumbbells or throw some of those dusty encyclopedias in a back pack and walk up the stairs in your home or outside. Go up and down three times and then drop the weights and do a set of pushups, do as many as you can, then start climbing again with your weights. Work your way to a total of 20 minutes three times a week or 10 minutes twice a day, three times a week.
The point is to get out there and do it. You all have it in you and I will help you reach your goals!
Don't forget telephone consults are 50% off until July 7th! Book today at the right of your screen!
A.J. McAlendin
Dumbbell or Weighted Back Pack Stair Climb: grab a pair of dumbbells or throw some of those dusty encyclopedias in a back pack and walk up the stairs in your home or outside. Go up and down three times and then drop the weights and do a set of pushups, do as many as you can, then start climbing again with your weights. Work your way to a total of 20 minutes three times a week or 10 minutes twice a day, three times a week.
The point is to get out there and do it. You all have it in you and I will help you reach your goals!
Don't forget telephone consults are 50% off until July 7th! Book today at the right of your screen!
A.J. McAlendin
Sunday, June 8, 2008
50% OFF TELEPHONE CONSULATIONS FOR THE NEXT 30 DAYS!!
For the next 30 days, I am offering telephone consultations at half price, bringing even more value to the fitness and nutrition industry. Any questions you have we can discuss and tailor a solution to meet your needs. 30 days only!! On July 7th at 11:59pm EST, the deal ends.
Book your consultation now by choosing the 30 or 60 minute consult. We will contact you within 24 hours with a list of available times, choose your time and you will then receive a customer number and a phone number to call. Simple, easy and very effective!
Sincerely yours in health:
A.J. McAlendin
Book your consultation now by choosing the 30 or 60 minute consult. We will contact you within 24 hours with a list of available times, choose your time and you will then receive a customer number and a phone number to call. Simple, easy and very effective!
Sincerely yours in health:
A.J. McAlendin
Friday, June 6, 2008
Healthy Snack Idea
A snack idea for you today. Don't forget the tabs on the side of your screen (right) have links to other areas.
1 cup of fat reduced cottage cheese, and 1/4 cup of crushed fruit. Make it yourself and save big over the little cups you buy at the store.
A.J. McAlendin
1 cup of fat reduced cottage cheese, and 1/4 cup of crushed fruit. Make it yourself and save big over the little cups you buy at the store.
A.J. McAlendin
Exercise Challenge
Today's (or tomorrow's, depending on when you read it)challenge is as follows.
Find a street with lots of telephone poles. Walk two telephone poles, jog one, walk two, jog one, walk three, jog two, walk three, jog two. Keep adding one to the walk and one to the jog until you are at a point where you are still almost out of breath at the end of the walking part. Once that happens, walk until your breathing comes back to about normal, then start again at the beginning. Aim for 30 minutes and keep drinking water. Make sure you take a 500ml bottle with you at least.
Great job!
A.J. McAlendin
Find a street with lots of telephone poles. Walk two telephone poles, jog one, walk two, jog one, walk three, jog two, walk three, jog two. Keep adding one to the walk and one to the jog until you are at a point where you are still almost out of breath at the end of the walking part. Once that happens, walk until your breathing comes back to about normal, then start again at the beginning. Aim for 30 minutes and keep drinking water. Make sure you take a 500ml bottle with you at least.
Great job!
A.J. McAlendin
Thursday, June 5, 2008
Product Spotlight - BSN Syntha 6
Hello folks, I am excited to tell you about a slow released protein powder from a company called BSN. They sponsor lots of super stars in bodybuilding, but you can use this product to help in fat loss and muscle gain as well.
Does it taste good? WOW! All of the flavours I have tried are fab! Where do you get it? Bodybuilding.com has the best price and they ship to Canada, right to your door. If you buy it here, we will get a commission to keep this site and company on its toes. No lies, no sneaking around, if you buy through us at the link after the product description, we do make a few cents.
I would suggest a scoop or two between meals as a nice snack. You can use a little milk as well and make it thick like pudding or drink as a shake! WOW!
Does it taste good? WOW! All of the flavours I have tried are fab! Where do you get it? Bodybuilding.com has the best price and they ship to Canada, right to your door. If you buy it here, we will get a commission to keep this site and company on its toes. No lies, no sneaking around, if you buy through us at the link after the product description, we do make a few cents.
I would suggest a scoop or two between meals as a nice snack. You can use a little milk as well and make it thick like pudding or drink as a shake! WOW!
SYNTHA-6™ is the ultra-premium protein that tastes 'ridiculously' delicious! This multi-functional a.m. to p.m. protein powder contains 6 individually complete proteins, each with varying digestive rates and distinct amino acid profiles. This combination ensures that your muscles are fed for up to 8 hours with the highest quality combination of proteins available in the world. To enhance this ultra-premium blend, SYNTHA-6™ has also been fortified with BCAA's, muscle sparring glutamine peptides, Aminogen® for greater digestion, heart-healthy meduim chain triglycerides (MCTs) and essential fatty acids, along with 5 grams of fiber for improved digestion and increased nutrient uptake. Not only does SYNTHA-6 produce 'ridiculously' delicious protein shakes, it provides you with a healthy meal, perfect for your busy lifestyle.
Designed to Support:
- Nutrition
- Weight Management
- Meal Alternative
- Digestive Health
Product Highlights:
- Sustained Release (up to 8 hours of amino acid nitrogen delivery)
- Multi-Functional A.M.-P.M. Protein Blend
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Calcium Caseinate (6-8 hour digestion rate)
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MCTs (Medium Chain Triglycerides), and EFAs (Essential Fatty Acids): MCTs are a fast-burning energy source, much like a carb. They promote the oxidation of fat over carbohydrate, and help regulate appetite. EFAs (essential fatty acids) are not produced by the body and must be consumed in order to prevent deficiency.
Branched-Chain Amino Acids (BCAAs) and Essential and Non-Essential Amino Acids: Contains more than adequate amounts of every amino acid required in the human diet.
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Exercise Challenge #2
I forgot one yesterday, so here is another one. Look on the right side of the screen there is a label marked Exercise Challenge under Areas of Interest. Click there or any other title to see blogs that only have that content!
Dumbbell Curls
Overhead Dumbbell Press
Incline Dumbbell Bench Press
Dumbbell Deadlift
Dumbbell Squats
Dumbbell Calf Raises With Back against the wall
Do each exercise once for 20 reps. Never let go of the dumbbells and do each exercise, one after another until you finish them all. The goal is to not let go of the dumbbells to rest unless you absolutely need to. So, you will need to use a lighter set of dumbbells. Work your way up to being able to do this circuit three times and rest 3-5 minutes between circuits.
You can do it!!
A.J. McAlendin
Dumbbell Curls
Overhead Dumbbell Press
Incline Dumbbell Bench Press
Dumbbell Deadlift
Dumbbell Squats
Dumbbell Calf Raises With Back against the wall
Do each exercise once for 20 reps. Never let go of the dumbbells and do each exercise, one after another until you finish them all. The goal is to not let go of the dumbbells to rest unless you absolutely need to. So, you will need to use a lighter set of dumbbells. Work your way up to being able to do this circuit three times and rest 3-5 minutes between circuits.
You can do it!!
A.J. McAlendin
BMI is for Body Mass Index
Yup, let's talk BMI and put to death a misconception at the same time. BMI is body mass index, it is a way for people to check and see if they are in a healthy category, or an overweight category or an obese category. Obesity is also then broken down into stage 1, 2 and 3.
It is used for adults who have stopped growing and NOT FOR CHILDREN OR TEENAGERS!! IT DOES NOT APPLY TO THEM!! Ok, sorry for yelling, but checking out the walls and posts everywhere I see 12 and 13 year olds asking if they are fat and if their BMI is right.
BMI and waist circumference vs height are ways to generally look at whether you are at a increased risk for weight related problems. Health Canada as well as the World Health Organization also state that these weight classification systems are flawed and only should be a component of a proper health assessment. For example, a pro bodybuilder at 250lbs, 6% bodyfat would have a BMI in the 30's and be considered obese. Please do not put any faith in your BMI number, it will scare you and make things worse, especially for those of us with a low self esteem.
A true professional will use many methods to properly calculate your body fat percentage, and overall fitness level as well as look into possible nutritional programs to bring your weight in check. They will also make sure that your fitness and nutritional program is in line with your natural level of muscle mass.
This is why DIETS ON THE TV don't work for everyone. Everyone needs a custom solution for them! You are not made from a cookie cutter, you do not do the same things, eat the same foods as everyone else. This is what makes Phoenix a stand-out in this field. Our programs are made for you from a blank piece of paper. E-mail today or book your telephone consult and learn what makes your body tick.
A.J. McAlendin
It is used for adults who have stopped growing and NOT FOR CHILDREN OR TEENAGERS!! IT DOES NOT APPLY TO THEM!! Ok, sorry for yelling, but checking out the walls and posts everywhere I see 12 and 13 year olds asking if they are fat and if their BMI is right.
BMI and waist circumference vs height are ways to generally look at whether you are at a increased risk for weight related problems. Health Canada as well as the World Health Organization also state that these weight classification systems are flawed and only should be a component of a proper health assessment. For example, a pro bodybuilder at 250lbs, 6% bodyfat would have a BMI in the 30's and be considered obese. Please do not put any faith in your BMI number, it will scare you and make things worse, especially for those of us with a low self esteem.
A true professional will use many methods to properly calculate your body fat percentage, and overall fitness level as well as look into possible nutritional programs to bring your weight in check. They will also make sure that your fitness and nutritional program is in line with your natural level of muscle mass.
This is why DIETS ON THE TV don't work for everyone. Everyone needs a custom solution for them! You are not made from a cookie cutter, you do not do the same things, eat the same foods as everyone else. This is what makes Phoenix a stand-out in this field. Our programs are made for you from a blank piece of paper. E-mail today or book your telephone consult and learn what makes your body tick.
A.J. McAlendin
Exercise Challenge
Sorry, been very busy getting things together in my brain for our August launch which is starting to look like a September launch. I pulled my lower back and am healing well, but taking it easy. Anyway, here is your exercise challenge.
5-Minutes of full body stretching
1 minute of jumping jacks
1 minute of bodyweight squats
1 minute of standing calf raises
1 minute of push ups
1 minute of crunches
Rest 2 minutes and do it all again, shoot for 3 rounds of this circuit! You can do it! Once you have completed your three circuits finish with 5 minutes of stretching. Now run to the cupboard and get a nutritious snack!
Great work today! If you made it through once, try for twice next time, work up to it and set small goals for yourself. Keep checking back here to stay motivated.
A.J. McAlendin
5-Minutes of full body stretching
1 minute of jumping jacks
1 minute of bodyweight squats
1 minute of standing calf raises
1 minute of push ups
1 minute of crunches
Rest 2 minutes and do it all again, shoot for 3 rounds of this circuit! You can do it! Once you have completed your three circuits finish with 5 minutes of stretching. Now run to the cupboard and get a nutritious snack!
Great work today! If you made it through once, try for twice next time, work up to it and set small goals for yourself. Keep checking back here to stay motivated.
A.J. McAlendin
Monday, June 2, 2008
Fat Loss Through Interval Training
Hey folks, interval training is where you start at a slow pace and increase, then decrease, then increase, then decrease and start and end with a cooling or warm-up period.
For example: on an elliptical machine
5 minutes warm-up (should not be breathing hard, should be able to talk freely)
5 minutes increased heart rate (should be breathing quickly, but still be able to carry a conversation)
3 minutes just above your warm-up level
3 minutes back up to increased heart rate
3 minutes just above your warm-up level
2 minutes at a higher increase heart rate (almost can't carry conversation)
2 minutes and just above warm-up level
5 minutes at just below warm-up level
You can apply this kind of training to just about any cardio activity. E-mail me if you need help.
Have fun with it and always see a doctor before starting any exercise program.
A.J. McAlendin
For example: on an elliptical machine
5 minutes warm-up (should not be breathing hard, should be able to talk freely)
5 minutes increased heart rate (should be breathing quickly, but still be able to carry a conversation)
3 minutes just above your warm-up level
3 minutes back up to increased heart rate
3 minutes just above your warm-up level
2 minutes at a higher increase heart rate (almost can't carry conversation)
2 minutes and just above warm-up level
5 minutes at just below warm-up level
You can apply this kind of training to just about any cardio activity. E-mail me if you need help.
Have fun with it and always see a doctor before starting any exercise program.
A.J. McAlendin
Sunday, June 1, 2008
30 And 60 Minute Telephone Consultations Now Available!
30 and 60 minute telephone consultations are available as of right now. All consultations will be booked for the following times.
Monday - Friday 7:00pm - Midnight EST
Saturday 5:00am - Midnight EST
Sunday 5:00am - Midnight EST
Subjects can include: Nutrition, Fitness, Bodybuilding, Training For Specific Sports, Fat Loss, Weight Gain, Adult & Childhood Obesity, Elderly Diet & Exercise.
Lots of times are available. I will make as much time in my schedule to fit you in. Just click on the link on the right side of the page and make your payment. Within a couple hours or less, I will contact you requesting a time and you will then have the chance to e-mail me your questions or the general reason for the consultation. This will give me time to have all of the information ready for you. You will then receive a special number to call and you are responsible for any long distance if applicable.
At the time listed in your e-mail, call the number and we'll have our live consultation. Nothing could be easier and cost effective. We can look after all of your concerns live and without the e-mails flying back and forth. Have your pen and paper ready. I will also transcribe a copy of the session if you require it at no extra charge until August 1st. After August 1st, this will be a charge of $19.00.
A few clients have asked for discounts on subsequent calls and I am considering it based on volume, so stay tuned for details.
Saturday appointments book quickly, the rest of the week usually has spots available. E-mail and book up to one month in advance. You will be charged at the time of booking your appointment and no refunds will be given, but an alternate appointment will be booked.
If you cannot make your scheduled call time, please e-mail at least 12 hours in advance and we will rebook.
Keep up the good work.
A.J. McAlendin
Monday - Friday 7:00pm - Midnight EST
Saturday 5:00am - Midnight EST
Sunday 5:00am - Midnight EST
Subjects can include: Nutrition, Fitness, Bodybuilding, Training For Specific Sports, Fat Loss, Weight Gain, Adult & Childhood Obesity, Elderly Diet & Exercise.
Lots of times are available. I will make as much time in my schedule to fit you in. Just click on the link on the right side of the page and make your payment. Within a couple hours or less, I will contact you requesting a time and you will then have the chance to e-mail me your questions or the general reason for the consultation. This will give me time to have all of the information ready for you. You will then receive a special number to call and you are responsible for any long distance if applicable.
At the time listed in your e-mail, call the number and we'll have our live consultation. Nothing could be easier and cost effective. We can look after all of your concerns live and without the e-mails flying back and forth. Have your pen and paper ready. I will also transcribe a copy of the session if you require it at no extra charge until August 1st. After August 1st, this will be a charge of $19.00.
A few clients have asked for discounts on subsequent calls and I am considering it based on volume, so stay tuned for details.
Saturday appointments book quickly, the rest of the week usually has spots available. E-mail and book up to one month in advance. You will be charged at the time of booking your appointment and no refunds will be given, but an alternate appointment will be booked.
If you cannot make your scheduled call time, please e-mail at least 12 hours in advance and we will rebook.
Keep up the good work.
A.J. McAlendin
Todays Workout (At Home)
I've had requests for a workout challenge to keep people motivated and to provide variety. Feel free to try these workouts, but start slowly and build up your strength and tolerance. I would suggest getting a fitness ball or exercise ball or swiss ball or whatever you want to call it. If you do not have a ball, do the workout without it.
1) Push ups with hands on the ball. Do 10 reps (either with your knees off the ground or on the ground). Hold when you are closest to the ball (or ground) for 5 seconds, then return to the top. You won't be able to do as many as you would if you did not pause at the bottom, but you will amplify the results if you do.
2) Standing one leg squats. Stand close to a wall or door jam for support. Life one leg off the ground and squat down as far as comfort will allow you, stop, count to 5 and return to the top. Perform 10 reps for each leg.
3) Standing calf raises. Hold on to the wall for support. Rest one food on the opposite calf area and slowly life yourself onto your toes. Hold at the top for 5 seconds and then lower, do 10 reps for each leg.
Repeat this small, yet very effective, circuit three times or however many times you can do it in 20 minutes. Rest the next day and do it every other day. Try it for a month and let me know the results.
Until next time!
A.J. McAlendin
1) Push ups with hands on the ball. Do 10 reps (either with your knees off the ground or on the ground). Hold when you are closest to the ball (or ground) for 5 seconds, then return to the top. You won't be able to do as many as you would if you did not pause at the bottom, but you will amplify the results if you do.
2) Standing one leg squats. Stand close to a wall or door jam for support. Life one leg off the ground and squat down as far as comfort will allow you, stop, count to 5 and return to the top. Perform 10 reps for each leg.
3) Standing calf raises. Hold on to the wall for support. Rest one food on the opposite calf area and slowly life yourself onto your toes. Hold at the top for 5 seconds and then lower, do 10 reps for each leg.
Repeat this small, yet very effective, circuit three times or however many times you can do it in 20 minutes. Rest the next day and do it every other day. Try it for a month and let me know the results.
Until next time!
A.J. McAlendin
How do I lose 50lbs in 3 days?
Ok, I think that Canada and the US need a wake-up call. We're in an obesity crisis with no way out. There are products released daily promising health and fitness in a pill or powder. SAVE YOUR MONEY! Learn about your body, learn about nutrition, learn about fitness and how it increases your health and wellness.
You need to incorporate a good nutritional plan, add some exercise, pour on lots of water, add a pinch of motivation (or a dollop if you need it) and mix with pride! What you will end up with is a you to feel good about. This does not take the place of medical care if you are sick. See your doctor, if you are healthy, then start exercising and eating right today.
E-mail any questions. You have nothing to lose, but don't expect miracles and be realistic.
Work hard.
A.J. McAlendin
You need to incorporate a good nutritional plan, add some exercise, pour on lots of water, add a pinch of motivation (or a dollop if you need it) and mix with pride! What you will end up with is a you to feel good about. This does not take the place of medical care if you are sick. See your doctor, if you are healthy, then start exercising and eating right today.
E-mail any questions. You have nothing to lose, but don't expect miracles and be realistic.
Work hard.
A.J. McAlendin
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