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Monday, February 18, 2013

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US Sports Strength and Conditioning News18 February, 2013
Success in Fitness Starts with Renewing Your Mind
Success is not final, failure is not fatal: it is the courage to continue that counts.
Winston Churchill 
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Nate
This week's feature exercise: {Yoga} Plow (advanced)
#914   Plow (advanced)
Yoga
Exercise Description:
Plow (advanced)
Classification:
Yoga
Instructions:
1. If you are an intermediate or an advanced student and you are more flexible, remove the chair and place the toes on the floor. Once again, the weight is across the shoulders and not in the neck.
2. Begin by grabbing onto the big toes with the first two fingers. Keep the chin tucked in and the face relaxed. Work the backs of the knees up towards the sky to straighten the legs. Keep tucking the toes in towards the head and lift the heels away.
3. Slowly, once the posture has been established, remove the hands from the big toes and place the arms behind the body, palms flat onto the floor. To go deeper in this pose, lock the shoulders towards one and other interlock the fingers and place the hands in yoga mutra. Press both hands and arms into the floor. The weight should still rest on the shoulders and not on the neck.
4. If there is any strain on the neck, bend the knees or come out of the position. Work the arms down into the floor, the hips up towards the sky, the toes tucked under and the heels pressing away. Stay here for 5 to 10 deep breaths.
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The Snack Trap
We've all heard that snacking is great for the metabolism...but have you taken it too far?

In other words, your excessive snacking may be killing your fitness results.

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here's what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again.

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email me today to get started on a results-driven exercise program.

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5 Fitness Snacks
  1. Hard Boiled Egg and Sliced Veggies.
  2. Sliced Apple and Almond Butter.
  3. Natural, Low Sodium Jerky.
  4. Seasonal Berries with 1/4 cup of Almonds.
  5. A Bag of Homemade Kale Chips. See recipe below.
Guilt-Free Kale Chip Snack
Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
Servings: 5

Here's what you need
  • 1 bunch kale, washed and torn, stems discarded
  • 1 Tablespoon olive oil
  • dash of salt and pepper
  1. Preheat oven to 300 degrees F.
  2. In a large bowl mix the kale pieces with all of the ingredients.
  3. Spread evenly on foil-lined baking sheets.
  4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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US Sports Strength and Conditioning Partners
Nathan Lewis
US Sports Strength and Conditioning
4105 Duke Street 
Alexandria, VA 22304
571-501-5306
US Sports Strength and Conditioning
 

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