Hey, anyone remember Lee Haney? I had almost forgot about this 8-Time Mr.Olympia. I was checking out his web-site and really like the spin he has taken with his own line of products.
In particular, the Meal Support replacement shake he has with sweet potato, three types of protein and green tea also added. What a great idea! Try it and see for yourself.
http://www.leehaney.com/allproducts.htm
With over 20 years experience in fitness and nutrition you really can't go wrong.
A.J. McAlendin
Tuesday, September 30, 2008
Monday, September 29, 2008
Creatine Monohydrate
I keep getting asked how much is enough. From what I have researched, the magic number is different for most. However, saturation can occur at 10g at a time. So, try and experiment for yourself. 2-5g before and after training should do the trick, but stick with it for at least 3 months.
Most people give up after a few weeks and this is a huge error. It takes time for the body to respond, so give it the time it needs. Patience!
A.J.McAlendin
Most people give up after a few weeks and this is a huge error. It takes time for the body to respond, so give it the time it needs. Patience!
A.J.McAlendin
Different Shoulder Exercise: Alternating Dumbbell Shoulder Press
Grab a pair of dumbbells and sit with your back against the padded rest. One arm at a time press a dumbbell up and then back down. You will use many more stabilizer muscles and will have to control the motion making for better growth and mind-muscle connection. Try 3 sets of 15 reps with a lighter dumbbell and then gradually increase your weight as you increase your sense of balance on this exercise.
A.J. McAlendin
A.J. McAlendin
Sunday, September 28, 2008
Mmmm Raisins!! Energy Booster!
According to the May 2008 edition of Men's Health, raisins provide the same energy boost as a carbohydrate gel pack. 3.5oz of raisins were used in the study by San Diego State scientists. They also noted the fiber, antioxidants and vitamins found in the raisins that are not found in gel pack energy products. Also, raisins are a great deal cheaper!
Another way mother nature is helping us keep fit and healthy!!
A.J. McAlendin
Another way mother nature is helping us keep fit and healthy!!
A.J. McAlendin
Friday, September 26, 2008
A Gowing Food Movement - Eating Raw
Why does everything old get new again? I guess we forget that humanity has always eaten raw, some have been vegan and some not. Some decided that due to resources, rice is a staple and others potatoes or pasta.
So, this eating raw movement is nothing new. This is the way people were meant to eat. They began cooking food for variety and texture difference, but all in all, raw is better. The less processed our food is, the lower the risk of sickness. When we cook things, we denature the chemicals in the food and sometimes destroy vital nutrients.
Am I saying not to cook things? No. The message I am trying to get across is that as close to raw is better for you. Eat well, live well. There is nothing more simple than that. Keep the processed food to a minimum. Go to farmers markets and buy fresh for cheaper than the grocery store. Try to stick with organic if you can, but by simple eating as fresh and healthy as we can, we will all live better.
Keep watching those calories as ANY extra calories, regardless of source, that are not used are stored in the body. This can result in weight gain.
A.J. McAlendin
So, this eating raw movement is nothing new. This is the way people were meant to eat. They began cooking food for variety and texture difference, but all in all, raw is better. The less processed our food is, the lower the risk of sickness. When we cook things, we denature the chemicals in the food and sometimes destroy vital nutrients.
Am I saying not to cook things? No. The message I am trying to get across is that as close to raw is better for you. Eat well, live well. There is nothing more simple than that. Keep the processed food to a minimum. Go to farmers markets and buy fresh for cheaper than the grocery store. Try to stick with organic if you can, but by simple eating as fresh and healthy as we can, we will all live better.
Keep watching those calories as ANY extra calories, regardless of source, that are not used are stored in the body. This can result in weight gain.
A.J. McAlendin
Sunday, September 21, 2008
Simple Nutrition Guidelines
You are what you eat!! Make sure you eat lean protein sources, cut off any visible fat, use the vegetable aisle as often as you can and choose fresh colorful fruit. Eat complex carbs and leave the simple sugars behind. Avoid fast food and highly processed frozen meals, stick to "as fresh as possible." Plan ahead and cook ahead. Eat 6 smaller meals a day and only eat your single serving, no seconds unless you are going for more leafy greens. Easy on the salad dressing and drink 12 cups of fresh spring water every day!
Keep it up!
A.J. McAlendin
Keep it up!
A.J. McAlendin
Saturday, September 20, 2008
Tom Venuto..... haven't you heard!
Well I do not normally post the competition on here, but in this case I want to share this brilliant man's information with you. I have been a fan of his for a very long time, so please read his article on fat loss and learn why he has so much to teach us.
Follow it, and get results, that is the motto here and everywhere! He puts things in easy to understand methods. Cheers!
Click this link here!!
A.J. McAlendin
Follow it, and get results, that is the motto here and everywhere! He puts things in easy to understand methods. Cheers!
Click this link here!!
A.J. McAlendin
Friday, September 19, 2008
What A Busy Week!
What a busy week, sorry for not posting more, but I just have not been around. Work on the www.fitclub.ca website is progressing slowly, but it is progressing. We will be having a profile page for each of you where you can post your stats and pictures and keep track of all of your info. You will be able to participate in discussion boards, chat or e-mail with a personal trainer, search for recipes and healthy alternatives to your favorite fatty meals, and so much more!
The cost of getting all of this done..... OUCH! The cost to you to use all of these features and tools....NOT MUCH! The beauty of personal attention means that we can work with clients who are motivated, stay motivated and stay clients for life!! Our overhead is low and we guarantee low prices. Even if you start now for $19.95 for a single or $29.95 for a family membership, your price will not increase when the site is finished and posted. So, hop to it! Click on the right and subscribe today, lock that price in for the next 12 months.
A.J. McAlendin
The cost of getting all of this done..... OUCH! The cost to you to use all of these features and tools....NOT MUCH! The beauty of personal attention means that we can work with clients who are motivated, stay motivated and stay clients for life!! Our overhead is low and we guarantee low prices. Even if you start now for $19.95 for a single or $29.95 for a family membership, your price will not increase when the site is finished and posted. So, hop to it! Click on the right and subscribe today, lock that price in for the next 12 months.
A.J. McAlendin
Pomegranate..... Good For, ummmmm everything?!
It is not often that a strange fruit offers so much in such a compact package, but the pomegranate seems to have stepped up to the plate and offered help in everything from periodontal disease, heart disease, fat loss, anti bacterial action and the list goes on.
From the 12-16 foot tree comes the small softball sized red fruit. When you eat it you get a dry feeling in your mouth, they are tart, but tasty. Now, you can find the juice in drinks all over the place!! This is for a good reason.
The article listed below is very lengthy, but I offer a challenge to you to read it, even if you do not get the scientific jargon listed in the article. Read it and you will begin to understand how little we know about the plants on this earth and how important they are to our survival. There are lessons to learn from them, but we have to know how to listen.
A.J. McAlendin
From the 12-16 foot tree comes the small softball sized red fruit. When you eat it you get a dry feeling in your mouth, they are tart, but tasty. Now, you can find the juice in drinks all over the place!! This is for a good reason.
The article listed below is very lengthy, but I offer a challenge to you to read it, even if you do not get the scientific jargon listed in the article. Read it and you will begin to understand how little we know about the plants on this earth and how important they are to our survival. There are lessons to learn from them, but we have to know how to listen.
A.J. McAlendin
Sunday, September 14, 2008
What's New In Your Lifestyle?
Have you changed something in your lifestyle this month? Little changes can make a big difference in your life. You can change simple things, like portion size of your meals, getting out to walk three times a week or even just aiming to drink all 12 cups of your water requirement!
Whatever your goals start small and work your way up. It is the only way the weight will stay off. If you are trying to gain weight, the same applies! Remember that saying, "Slow and steady win the race."
Let me know what changes you want to make or have made and share with everyone!!
A.J. McAlendin
Whatever your goals start small and work your way up. It is the only way the weight will stay off. If you are trying to gain weight, the same applies! Remember that saying, "Slow and steady win the race."
Let me know what changes you want to make or have made and share with everyone!!
A.J. McAlendin
Thursday, September 11, 2008
When To Stop Eating?
Here's an interesting tidbit. Many of us eat the bulk of our calories when we get home from work, we eat dinner then start snacking. Some of us can consume over 2000 calories from the time we get home to the time we go to bed!! WOW, that is a whole days worth of calories in under 5 hours!
It is no wonder we are gaining weight! To stop this, make sure your evening meal is light, higher in protein, low in carbohydrates and full of leafy green veggies. Our body has to work harder to digest protein so it is a perfect dinner and snack item from the time we get home to when we go to sleep.
A general rule is to keep all your meals to around 300-400 calories and have 6 of these meals a day to keep your metabolism humming along. If you are not very active, stay in the 300 calorie range. Keep the carbohydrates complex and eat your veggies and salad. Use low calorie vinaigrette to add flavor to salads and meats as well.
Drink your water, 12 cups a day, and get 30 minutes of exercise everyday. You can do anything!!
A.J. McAlendin
It is no wonder we are gaining weight! To stop this, make sure your evening meal is light, higher in protein, low in carbohydrates and full of leafy green veggies. Our body has to work harder to digest protein so it is a perfect dinner and snack item from the time we get home to when we go to sleep.
A general rule is to keep all your meals to around 300-400 calories and have 6 of these meals a day to keep your metabolism humming along. If you are not very active, stay in the 300 calorie range. Keep the carbohydrates complex and eat your veggies and salad. Use low calorie vinaigrette to add flavor to salads and meats as well.
Drink your water, 12 cups a day, and get 30 minutes of exercise everyday. You can do anything!!
A.J. McAlendin
Tuesday, September 9, 2008
Again........Hey, teacher..... don't leave them kids alone!!
With the ever increasing epidemic of obesity hitting school yards everywhere, including the teachers and staff and just about 60% of the population...... teachers need to really push to fight for the well being of their students.
I would urge all teachers to send a letter to the school board and their government representative asking for sweeping changes in the Canadian and U.S. school systems banning junk food during school hours. The same goes for vending machines. The corporations who make the pop and artificial juice drinks need to look at healthier and cheaper ways to get good quality nutrition in schools.
Kids hold the key to our future, our health future. They are little sponges that learn what they are taught very quickly. Teach them to eat healthy and they will eat healthy, simple as that.
Parents take note, if you are overweight, your children have a greater chance of being overweight as well. It starts in the home and is carried on at school. This will secure the health of our population.
Good health, nutrition and fitness information need not be expensive. Get to the library and learn about your body. Knowledge is king!!
A.J. McAlendin
I would urge all teachers to send a letter to the school board and their government representative asking for sweeping changes in the Canadian and U.S. school systems banning junk food during school hours. The same goes for vending machines. The corporations who make the pop and artificial juice drinks need to look at healthier and cheaper ways to get good quality nutrition in schools.
Kids hold the key to our future, our health future. They are little sponges that learn what they are taught very quickly. Teach them to eat healthy and they will eat healthy, simple as that.
Parents take note, if you are overweight, your children have a greater chance of being overweight as well. It starts in the home and is carried on at school. This will secure the health of our population.
Good health, nutrition and fitness information need not be expensive. Get to the library and learn about your body. Knowledge is king!!
A.J. McAlendin
Sitting at a desk job for long periods of time is very stressful on your back, neck, shoulders and all of the muscles that stabilize the spine. For every hour you sit, get up for 5-10 minutes and stretch or walk around. Even if you get up and walk to the bathroom even if you do not have to go. GET UP and GET MOVING, your body wants to move, we were made to move!! The human body is great at adapting and desk jobs can help you pack on the pounds.
A person working on an assembly line and standing for 10 hours a day will burn more calories than a person who answers the telephone. Make sure your calorie intake reflects your job, especially when you switch jobs.
If you need help to figure that out just send an e-mail and let's get you back on track!
A.J. McAlendin
A person working on an assembly line and standing for 10 hours a day will burn more calories than a person who answers the telephone. Make sure your calorie intake reflects your job, especially when you switch jobs.
If you need help to figure that out just send an e-mail and let's get you back on track!
A.J. McAlendin
Monday, September 8, 2008
Women Cut Your Fat!
A study in the Journal of Nutrition found that women who scaled back their fat intake (animal fats) reduced their risk for ovarian cancer.
Scaling back on animal and trans fats is a great way to improve your body and digestive system. Trans fats have been linked to cancer and many other health problems.
A.J.McAlendin
Scaling back on animal and trans fats is a great way to improve your body and digestive system. Trans fats have been linked to cancer and many other health problems.
A.J.McAlendin
Sunday, September 7, 2008
Drink Your Juice!
A study from the Amercian Journal of Medicine showed that people who drank antioxidant packed juice three times a week were 76% less prone to Alzheimer's disease. Pomegranate, blueberry and all natural varieties are best. Feel free to mix and max juices together for a new combination. You can also add a little bit of wine to your juice and make a cocktail for your evening enjoyment! Add some sprite or seven up for fizzle!
A.J. McAlendin
A.J. McAlendin
Monday, September 1, 2008
Warm Grapefruit Tea
2 cups of fresh ruby red grapefruit juice
4 tablespoons honey or splenda if you are looking not to add calories
1 cinnamon stick
1/2 teaspoon of allspice berries (not ground spice)
1/2 cup of water
Combine everything in a pot and bring to a boil. Pour into some nice mugs and enjoy. You can even add a little spiced rum if you want something to wind down after a long day.
Cheers!!
A.J. McAlendin
4 tablespoons honey or splenda if you are looking not to add calories
1 cinnamon stick
1/2 teaspoon of allspice berries (not ground spice)
1/2 cup of water
Combine everything in a pot and bring to a boil. Pour into some nice mugs and enjoy. You can even add a little spiced rum if you want something to wind down after a long day.
Cheers!!
A.J. McAlendin
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