Fitness Quote

"It's not who you are that holds you back, it's who you think you're not" - anonymous 

Grilled Endive Salad

1 serving
4 endive halves drizzled with olive oil and grilled
1/2 pear diced and roasted in oven or fresh
toasted walnuts to sprinkle
1/8 cup feta cheese or blue cheese
Balsamic reduction or find a balsamic vinegar in stores with a syrup consistency (olive store)

Dirty Dozen with GRFD crew

 I want to give a shout out to the GRAND RAPIDS FIRE DEPARTMENT for all their hard work and dedication.

I had a great opportunity today to try carrying this oxygen tank up the stairs, thanks Donna.

Strapping on the Oxygen tank 20-30lbs

Ready to give it a shot

Post workout shake Banana

Great Post workout shake to replenish your energy and pack on those muscle building proteins.

The best time to take a post workout is 30 minutes following strenuous workouts to keep your body from going into a catabolic phase.

Banana protein shake:

1scoop vanilla whey isolate
1 medium size banana
1/2cup cooked and chilled oatmeal
1tsp cinammon
8oz water
few ice cubes to get the consistency you want approx 4-5

procedure:
put all the ingredients in a blender for 30seconds to 1min
Enjoy!!!!

Tip: add water before protein powder

Nutrition Fact:

385 calories
49g carbs
4g fat
36g protein
86mg sodium
16g sugar

Protein/Carbs/Fats

I came across this great list to have around.

Figure out your BMI (Body Mass Index)

BMI - Body Mass Index

It is important to figure out what your body mass index is to figure out if you're in a healthy weight range.

Stop guessing how much weight you want to lose, and start figuring out exactly how much you need to lose.

Fitchef tips on fitness: The Importance of water

Fitchef tips on fitness: The Importance of water: You can go without food for weeks but you can only go without water for a few days.  The human body is around 80% water Water is one o...

The Importance of water

You can go without food for weeks but you can only go without water for a few days. 

The human body is around 80% water

Water is one of the most important minerals needed by the human body whether you're trying to gain muscle or cut a few pounds. 

WHAT?!? HOW?!?

FULLNESS

Drinking water with meals can help fill you up without the extra calories. Drink a glass of water a few minutes before a meal to help in digestion and help fill you up instead of eating way too much unnecessary calories . 

Reduce Cravings

Not having enough water can cause the brain to signal hunger, causing you to run to the nearest snack or available junk food to try and fix what you might think is the problem, but actually isn't. If you're hungry and it isn't time for your scheduled meal, try to drink a glass of water and wait a few minutes to see if your hunger will go away which will happen often. 

Motivation

Dehydration causes fatigue and lack of motivation. Who ever wants to go to the gym when you're not motivated to do anything? 

Increase metabolism

Water aids in the metabolism of food which will give you more energy to carry out your daily activities.

Energy

Water helps blood cells carry oxygen throughout the body. The human body cannot survive within a few seconds with the absence of oxygen. Oxygen is also a component needed to metabolize fat.

Help Detox and reduce soreness 

Water helps the body get rid of toxins by flushing them out trough urination and perspiration.

Water can also aid in reducing muscle soreness by flushing acid buildup within the muscles during strenuous workouts. 

Reduce Water weight

Believe it or not, the body actually stores water when you're not having adequate amounts in a defense mechanism to prevent dehydration.

When to drink water?

In the morning

Drink water as soon as you get up in the morning to hydrate because your body is dehydrated by how ever long you've just slept which should be 7-8hrs for a healthy rest.

Throughout the day

drink water with every meal or every visit to the restroom to insure proper hydration and suppress unwanted appetite. 

Before/ During/ After workouts

Hydrate well before workouts to open up the pores, so your body can sweat and get rid of excess water weight and also regulate body temperatures and prevent heat exhaustion or even worst HEAT STROKE! Drink every 20 minutes of strenuous workouts to prevent dehydration, and always drink after workouts replacing any fluid lost. Good rule of thumb is to drink 2 Cups of water for every lb lost.  

Don't forget to subcribe for further hints and tips on being healthy and staying fit.

Thank you 

Allan Q Aquino aka "fitchef"

Keep pushing even when you doubt yourself!

Your body

Your choice

your success

Anything is Possible when you believe yourself.

so keep pushing!!!

Allan Aquino AKA fitchef

Nutrition basicxxx

Everything about fitness wether you're trying to gain muscle or drop a few lbs starts on one important factor and that is NUTRITION!!!
The breakdown
50% nutrition
30% rest
20% workout
= success

not starting a clean eating habit can cause you!

Nutrients provide energy or kcalories, to promote the growth and maintenance of the body, and/or regulate body processes.

There are six classes of nutrients.
1. Carbohydrates
2. Fats (aka lipids)
3. Protein

4. Vitamins
5. Minerals
6. Water



Carbs, fats, and protein are energy-yeilding nutrients because they can be burned as fuel to provide energy for the body.

Carbohydrates: 4 calories per gram
                Fats: 9! calories per gram
            protein: 4 calories per gram
in addition of Alcohol: 7! calories per gram

Vitamins are none caloric found in a wide variety of foods that are essential in small quantities to regulate body processes, maintain the body, and allow growth and reproduction.

Minerals also required by the body in small amounts and do not provide energy.

Water is important to carryout body functions from transporting vitamins and minerals to proper metabolism of nutrients.

Don't forget to subscribe  more info coming soon!
please feel free to comment and ask questions
Thank you

Allan Aquino AKA Fitchef







Disclaimer: Information on this Web site is designed for educational purposes only. Not intended to help, cure or diagnose medical symptoms.