muscle Relaxation doesn’t take long

Relaxation doesn’t mean going home to sit on the couch and gap out at a television for and hour, or rolling out your beach towel with a margarita in hand and soaking up some sun (although the latter is a nice idea). Relaxation is a process that can follow any workout, and can be done step by step.

The reason relaxation is so important is because when working out you are triggering the sympathetic part of your nervous system. It helps to process the amount of extra stress involved with higher heart rates or straining muscles. It is important that you bring your body back into a parasympathetic state, where it is no longer over stimulated and can begin to recuperate.

Relaxation doesn’t take long, and is a great way to get focused, find clarity and absorb all the benefits of a workout.

Here are some techniques:

1#. Wait until your heart rate is back to normal and you have done some ‘after workout stretches’ and then lie down on your back in a quite room.

2#. Breathe slowly and deeply, but don’t do it unnaturally. Let the air fill your lungs and fall away with ease.

3#. Focus on breathing, in and out, and begin to count, slowly from seven downward. When you get to zero start over.

4#. If you have something like a towel or shirt, roll it up and place it across your eyes.

5#. Keep breathing slowly, and try not to let thoughts of work, or plans for the day enter your mind.

6#. Visualize your body and the workout you’ve just had. See if you can follow from one spot on your body to the next and feel the area without touching it. Go slowly, and if you can’t feel it, just move on.

7#. Keep breathing and relaxing for at least ten minutes.

8#. When you are finished, get up slowly. Do things calmly, and get on with your day.

TimothyFit's ~ Colorado Steak

Ingredients:

•  1/2 cup olive oli 
•  1/3 cup soy sauce
•  1/4 cup red wine vinegar
•  2 tablespoons fresh lemon juice
•  1 1/2 tablespoons Worcestershire sauce
•  1 tablespoon Dijon mustard
•  2 cloves garlic, minced
•  1/2 teaspoon ground black pepper
•  1 1/2 pounds flank steak

metod:

In a medium bowl, mix the oil, soy sauce, vinegar, lemon juice, Worcestershire sauce, mustard, garlic, and ground black pepper. Place meat in a shallow glass dish. Pour marinade over the steak, turning meat to coat thoroughly. Cover, and refrigerate for 6 hours.
Preheat grill for medium-high heat.
Oil the grill grate. Place steaks on the grill, and discard the marinade. Grill meat for 5 minutes per side, or to desired doneness.

serve with a fresh salad enjoy!

Train Harder With Carbs and Whey Protein!?

Muscle glycogen is critical for performance during endurance and high-intensity exercise. Whey protein contains essential amino acids that act as signaling chemicals that promotes glucose uptake and glycogen synthesis.

A Japanese study using rats showed that supplementing carbohydrates and whey protein before exercise slowed glycogen breakdown by activating enzymes important in muscle carbohydrate metabolism. Consuming carbs and whey protein approximately 30 minutes before exercise will help you train harder and recover fast.

(Nutrition 27:833-837, 2001)

5# Reasons to Eat Red Peppers

1# Red peppers contain almost 300 percent of your daily Vitamin C intake
2# Red bell peppers are a great source of vitamin B6 and magnesium
3# Red bell peppers help support healthy night vision
4# Red bell peppers are packed with antioxidants
5# Red bell peppers help burn more calories

Today's dinner

Today's dinner

TimothyFit'S ~ Salmon with Sweet Mango Chimichurri

Ingredients:

• 1 Mango, peeled, pitted, and diced small
• 1/4 Dried Cranberries
• 1 Bunch Cilantro, finely chopped
• 1/2 teaspoon Red-Pepper Flakes
• 1/4 cup Olive Oil, plus more for grilling
• 2 tablespoons Lime Juice
• Salt and Pepper
• 6 Skin-on Salmon Fillets (2 Pounds

metod:

1. Combine mango, cranberries, cilantro, red-pepper flakes, olive oil, and lime juice. Season with salt and pepper.

2. Heat grill or pan to medium heat. Clean and lightly oil hot grill. Season salmon with salt and pepper and lightly brush with oil. Grill, skin side up, until salmon begins to turn opaque, 4 to 6 minutes. Flip and cook until opaque throughout, 4 to 6 minutes. Transfer to a platter, spoon chimichurri over top and serve.

Today's dinner

Whey Protein Stimulates Post-Meal Protein Synthesis Best

High protein meals stimulate protein synthesis, even when you are not weight training. Including protein with each meal is important for athletes and for older adults- who are more susceptible to sarcopenia (muscle loss). Dutch researchers found that whey protein stimulated post-meal protein synthesis better than casein or casein hydrolysate in older men. Whey protein is digested and absorbed faster than other proteins and has a high leucine content. Leucine activates the mTOR pathway, which is a series of chemical reactions in cells that initiates protein synthesis. Whey protein is an important dietary component in athletes trying to increase muscle hypertrophy and in older adults trying to maintain muscle mass.

Milk Decreases Caloric Intake

People lose more weight on high protein, low-carbohydrate diets than on high-carbohydrate or mixed diets- at least at the beginning of a weight-loss program. Protein promotes satiety (fullness) better than carbohydrates. Danish scientists found that the type of protein may be important for curbing hunger. They fed a meal accompanied by a drink containing whey or casein or skimmed milk. Milk curbed energy intake best, but drink composition had no effect on energy expenditure, or protein or carbohydrate use.

Burn More Fat!

Make your cardio more effective. A lot of cardio machines have special "zones" for you to train in, but a machine can't tell how hard you're working. To get the most out of cardio, remember that your theoretical maximum heart rate is the number 220 minus your age. And no matter what type of cardio you're doing, you should never work to higher than 90% of that maximum. By contrast, if you're working below 60% of your max heart rate, you¿re not likely to put much of a dent in your fat stores.

Example:
For a 32-year old man, 90% looks like this:
220 - 32 = 188
188 x. 90 = 170 (your maximum target heart rate)
188 x. 60 = 112.8 (your minimum target heart rate)

Whey Matters!!!

Drinking 32 grams of whey protein immediately after your workout is more effective for building muscle than consuming smaller dosages throughout the day, shows research from The American Journal of Clinical Nutrition. Whey protein is a by-product of dairy that is loaded with high levels of amino acid leucine, whose main role is to start an internal chain of events that activates protein synthesis in cells (kind of like a ring leader!). So, having more leucine in your body after you’ve depleted it through exercise is key to building lean muscle faster.

Tip: Fruit helps whey get into muscles

Cardio Best for Decreasing Abdominal Fat

Excess abdominal fat is linked to poor metabolic health. It increases the risk of heart disease, diabetes and premature death. It is linked to insulin resistance, high blood pressure, abnormal blood fats and inflammation. Aerobic exercises decrease abdominal fat better than weight training.Scientist combined the results of many studies using a statistical technique called meta-analysis and ended up with a sample size of more than 2,000 people. Most studies found that aerobic excecise decreased abdominal fat, while weight training studies used low intensities, so theresults might not apply to more serious trainers.

(Obesity Reviews, published online July 26, 2011) Muscular Development, January 2012. Page 54)

Today's Dinner

The Ultimate weight loss diet ~ (low calorie)

This is a very low calorie diet. However, it is quite well balanced with plenty of lean protein. It is based around 3 meals per day, + 2 snacks.
Make sure this is the right amount of calories for you before you start it.

Tips And Substitutions For a low-Calorie Diet.


You can substitute any of the items on this diet. Just pick any other food in the same category from the list below. For example, for salmon you can substitute anything from the protein list. For baked potato you can substitute anything from the starchy carb list. For green beans you can substitute anything from the fibrous carb list.


If you want extra protein at any time you can add extra egg whites to your whole eggs. Scramble the eggs and fry them with some olive oil cooking spray.
Use olive oil cooking spray for frying-it adds very few calories and helps the flavor. 
The only oil you should ever cook with is olive oil.
Use some soy sauce for flavoring-it adds 2 grams of protein per tablespoon and has only 11 calories.

You have to watch how you choose your foods. It is easy to get cuts of meat that have much more fat and many more calories than what are listed here. 
It is easy to get cheese that has lots of fat and lots of calories. 
Sauces can contain a lot of fat and tons of calories. Make sure that what you buy and what you make has similar calories, protein, fat and carbohydrate to what is listed here.

Take a tablespoon of flax oil every day. This doesn't count towards your daily calories.

Be careful with the drinks. 
Coffee with cream and sugar is a killer. Fruit juices add a lot of calories and little nutrition. And if you drink more than one can of soda per week you can just about forget ever losing weight. It just won't happen.

Have a treat once or twice per week, but no more. You can have a slice or two of pizza. Or maybe a scoop of ice cream. But you can't have the whole pizza or a gallon of ice cream; if you do you will ruin all of your hard work.

If you want more salad, heap it on. Lettuce is basically green water. You can have all the fibrous carbs you want. Nobody ever got fat eating celery.

Day 1

Breakfast:

One hard boiled egg--cal 85/ pro7/ carb0/ fat 6

One half grapefruit--cal 52/ pro1/ carb 13/ fat 0

One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1

Snack:

Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1

Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1

One small apple--cal 55/ pro 0/ carb 15/ fat 0

Lunch:

Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5

Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0

Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2

Snack:

Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5

One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1

Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Dinner:

Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12

Asparagus--cal 27/ pro 3/ carb 5/ fat 0

One boiled medium potato (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3

Day 2

Breakfast:

Pork loin, lean, broiled (80 gm) cal 126/ pro 21/ carb 0/ fat 4

Tomato (medium-123 gm) cal 26/ pro 1/ carb 6/ fat 0

One piece whole wheat toast. Cal 69/ pro 3/ carb13/ fat 1

Snack:

Tofu (Morinu brand-6 ounce-168 gm)--cal 92/ pro 12/ carb 3/ fat 3

Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1

Lunch:

Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2

Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Green beans (per cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Snack:

Ham, extra lean 4%fat (1.5 ounce-42 gm)--cal 58/ pro 9/ carb 0.2/ fat 2

Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2

Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Dinner:

Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1

One small baked potatol (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2

Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5

Italian dressing-low fat(2 tbsp-15 gm)--cal 22/ pro 0.2/ carb1.4/ fat 2

Day 3

Breakfast:

2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8

Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2

Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2

One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1

Snack:

Tuna (1.5 ounce-packed in water)--cal 49/ pro 10.5/ carb 0/ fat 0.5

Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7

Dill pikle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4

Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb13/ fat 1

Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7

Lunch:

Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1

Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1

Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0

Snack:

Boiled egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5

Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1

Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0

Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat

Dinner:

Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4

Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1

Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6

Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3

Day 4

Breakfast:

Ham, extra lean 4%fat (3 ounce-85 gm)--cal 116/ pro18/ carb 0.4/ fat 4.1

One small potato-pan fried (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2

Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1

Snack:

Peanut butter (2 tbsp-32 gm)--cal 192/ pro 8/ carb 6/ fat 17

Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8

Lunch:

Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1

Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7

Cauliflower (1/2 cup)-- cal 14/ pro 1/ carb 2.5/ fat 0

Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8

Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4

Snack:

Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat1

One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1

Celery (per stalk)--cal 9/ pro 0.4/ carb 1.9/ fat 0.1

Dinner:

Beef, top round, broiled (65 gm)--cal 116/ pro 20/ carb 0/ fat 3.3

Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0

Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2

Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4

Day 5

Breakfast:

Whole egg (large)/ 2 whites-scrambled--cal 119/pro 13.3/carb 0/fat 5

Oatmeal (1/2 cup cooked)--cal 75/ pro 2.5/ carb 14/ fat 1.5

Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5

Sugar (one teaspoon)--cal 16/ pro 0, carb 4/ fat 0

Snack:

Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb0/ fat 0.5

Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1

Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2

Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5

Lunch:

Grilled halibut (3 ounce)--cal 119/ pro 23/ carb 0/ fat 2.5

Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0

Snack:

Cheese-low fat cheddar or Colby (2 ounce)--cal 98/ pro 14/ carb 2/ fat 4

Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1

Asparagus (one cup)--cal 27/ pro 3/ carb 5/ fat 0

Dinner:

Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4

One small baked potato (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2

Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4

Spinach (one cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0

repeat this over and over to your liking!

TimothyFit's shopping list.

Meat/Poultry & Fish:

Chicken breast
Precooked chicken strips
Beef pot roast
Round steak
Pork tenderloin
Lean ground beef
Lean ground turkey
Turkey breast fillets
Fresh fish fillets (halibut, orange roughy, salmon, shark, red snapper)
Scallops
Venison
Canadian-style bacon
Leg of lamb
Lean ham
Lean deli meats

Dairy Products:

Cheese
Cottage cheese
Ricotta cheese
Egg whites (great protein source)
Egg substitute
Milk
Sour cream
Tofu
Yogurt
greek yogurt

Fruits:

Apples
Avocados
Bananas
Cantaloupe
Pears
Plums
Graps
Kiwi fruit
Apricots
Nectarines
Peaches
Berries
Oranges
Grapefruit

Vegetables:

Asparagus
Artichokes
Bell peppers: Red and green
Brocolli
Cauliflower
Brussels sprouts
Carrots
Celery
Eggplant
Peas
Green beans
Lettuce
Cabbage
Collard greens
Salad mix
Spinach
Tomatoes
Mushrooms
Cucombers
Onions
Green Onions
Potatoes
Sweet Potatoes
Zucchini and other squash
Garlic

Condiments:

Balsaimc Vinegar
Chives
Chopped Vegetables (green peppers, onions, tomatoes)
Garlic
Honey
Horseradish
Lemon Juice
Low-fat salad dressings
Mustard
Pepper
Salsa
Vinegars
Wasabi
coconut milk
Canola
Italian Dressing
Peanut butter
Bulgur
Couscous
Lentils
Dry beans
Dry split peas
Garlic powder
Cajun spices
Mexican spices
Spices & flavoring
Sugar-free sweetener
Olive oil
Cooking spray
Raisins
Flaxseeds

Beverages:

green tea
Bottled water
100% fruit juices: orange, apple, grapefruit
Tomato juice
V8 juice
Diet soda
Coffee
Tea
sugarfree redbull

Nuts:


Almonds
Brazil Nuts
Cashews
Peanuts
Pistachio Nuts
Walnuts
Pine Nuts
Macademia Nuts
Peanuts

Breads:

rye bread
crispbread