Random thoughts.....

• I wouldn't say there is a perfect time to train. Really what it comes down to is when is the time of day that you will most likely be able to train and continue to train at, that is the best time to train. You need to make working out a habit if it is not already, so find a time that works best for you.

• Results are hard to come by because most people give up. They want to see everything immediately and when that doesn't happen they lose their focus and stop training and caring. You can want to see gains, but you need to stay in the gym to actually make them!

• Having trouble sleeping? Try eating kiwi. Kiwis have been shown to help people sleep faster since they contain serotonin, a chemical that regulates sleep. Plus they taste amazing and are high in vitamin C, fiber and potassium.

• Need a shock to bring on new growth to your biceps? Start adding chinups and pullups into your routines. I have found that doing these exercises more frequently can give your biceps that extra growth you are lacking.

• If you look comfortable while working out, WORK OUT HARDER! You are not at the day spa. To workout at the right intensity you should never look like your relaxing at the pool.
  

• Nightly meals should include protein and fiber if your goal is to drop body fat.
  

8 things to do to stay fit and healthy

1) Eat a protein based breakfast-You will eat less throughout the day and burn more calories. If your goal is weight gain than simply eat more at this time.

2) Drink green tea daily-activates your metabolism and has been shown to inhibit bad bacteria.

3) Eat multiple meals-Take your waking hours ( time you are up ) and divide it by 3 to give you a rough estimate on about how many meals you should have a day. Up 15 hours, then have 5 meals. Think to eat more often and smaller portions.

4) Minimal alcohol-yes enjoy yourself but keep it to a small amount and not too often. Alcohol slows down the fat burning process and can lead to access belly fat.

5) No calorie counting-Just keep things simple

• VEGGIES AND LEAN PROTEIN AT EACH MEAL


• AVOID CARBS AND SUGARS ( post workout is exception )


• DRINK TONS OF WATER

6) Rid yourself of stress-Stress can hurt your mood, workouts and life period. Life cant be spent worrying about everything so let things go and stay focused on important things. Next time you get stressed go listen to music, run or hit the weights.

7) Workout-this is obvious.

8) Get rest-sleep = recovery which = a better you.

Eat better at work-7 strategies

1) Load up on healthy foods over the weekend- if you have it in your house you will have no excuse not to have food around to bring the next day. Odds are you might not have time to run back and forth to the store so get your food in one shot.

2) Make extra-When you cook dinner, cook extra for yourself to bring the next day. Not only will you save money by not eating out but you will save some extra pounds of your body.

3) Keep healthy snacks-Don't load up your desk with candy and chips, but instead with nuts, string cheese, healthy bars, yogurt and so on. What is in reach will be what you eat.

4) Look ahead when you eat out-If you must go out to eat then do your research ahead of time. Everyone has that bit of time at work when they read Facebook and other sites, so instead read the menus of local places and figure out your healthiest options. Look for:

* Lean meats
* Broth-based soups
* Greens with olive oil and vinegar dressings

5) Eat away from your desk-It has been shown people eat more when they sit down and eat at their desk. Eating at your desk will lead you to ignore fullness signals from your body making it easier to overeat.

6) Set a goal-How often will you bring your lunch is a good starting goal.

7) Eat breakfast! This is the start of your work day. Eat breakfast and you eat less throughout the day end of story.

Things I like

• Good Health brand peanut butter pretzels-Whole wheat pretzels filled with natural pb a perfect combo.

• Combo of-Dumbbell hammer curls for 10 reps, followed by 10 neutral grip ( palms facing each other ) chinups. Without resting keep going back and forth between the two exercises dropping the reps by one each round. So 10/10, 9/9, 8/8 and so on until you get to 1. Of course you need to be able to do chinups in the first place.

• Rosie Huntington-She is the new girl in Transformers. See above.

• Ground bison+bell peppers+onions+garlic+diced tomatoes over a bed of brown rice=a perfect protein meal after a hard workout day

• Unilateral work-One arm chest press, one arm row, one arm squat and lunges. Not only will you stimulate your core but you will shock the body into new growth!

• Running hills-Great to build lower body strength and power. Hills also force you to drive your arms harder than running on flat ground. Nothing feels better than knocking out some hill sprints on a nice summer day.