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.