HIT Training Course, The Six Week Course
PAVEL RUSSIAN STRETCHING
quinoa flakes, maple syrup and coconut butter [10/28/11 1:11:42 PM] smoothe3: ruits: Kiwi, Papaya, Pineapple, Grapples, Grapes, Acai Frozen Bars, Bananas Veggies: Spinach, Kale, Beets, Eggplants, Cucumber, Asparagus, Celery, Brussels Sprouts, Cauliflower, Legumes: Black Beans, Garbonzo Beans, Edamame's, peas Grain: Ezekiel Bread Low Sodium the Green bag, Black/Brown Rice, Buckwheat, Ezekiel Spaghetti & Pasta Fish: Salmon Fillets (not canned or patties) Soups: Annies soups, thai green curry, Misc: Egg Whites pre made, Ginger, Onions, Broccoli Sprouts, Portabella / Shiitake Maitaki mushrooms, Hummus, Babaghonoush Supplements: L-Tyrosine, 5HTP, Protandim, Shakeology, Cytogainer, Creatine, Green Vibrance, vega, Spirulina, Royal Jelly, Raw Wild Honey, [10/28/11 1:11:53 PM] smoothe3: > Citrus, fruits & juices Cranberry Juice (not from concentrate) > Egg Whites > > Fish, cold-water (salmon, mackerel, sardines) > Garlic > Grape Juice [10/28/11 1:12:03 PM] smoothe3: > Kiwifruit > Mangoes > > Almond Milk, Mushrooms - shitake and mitake > > Oatmeal > Olive Oil > Onions > Papayas > Peas > PeppersPrunes > > Rice, brown > Salsa > Spinach > Sweet Potatoes > Tea (green or black) Tofu, light > > Tomato, sauces and products Vegetable Juice WaterAlmonds > > Apples > Asparagus Bananas > Bread (rye, marble, Pumpernickel) Broccoli Sprouts Celery > > Cereal, dry > (3 to 6 grams > of fiber per serving) Cherries > Chicken, > > skinless white meat > > Coffee, black > Corn > Low Fat Cottage Cheese Cucumbers > Eggplant > Fish, freshwater Graham Crackers Lettuce, romaine, leafy green or red > Lima Beans > Melon, honeydew Milk, 1% > Mushrooms, Portobello > > Oysters > Pancakes, buckwheat Pasta with marinara sauce, fish, or vegetables > Peaches > Pears > Plums > Raisins > Raspberries > Ricotta Cheese, nonfat > Shellfish > Soy MilkStrawberries String Beans Sunflower Seeds Tomatoes > > Turkey Breast Vegetable Juice, canned or bottled Veggie Burgers Walnuts Watermelon Wine, red > Yogurt, low-fat (including frozen) Zucchini > > > Artichokes Beans > > Beets Blueberries > > Bran Broccoli Brussels Sprouts Cabbage Cantaloupe Carrots [10/28/11 1:12:11 PM] smoothe3: Feed Your New Body Your hard work begins in the gym, but your kitchen plays an equally big role in your transformation. "How much you'll eat depends on how much you want to weigh," says nutrition expert Alan Aragon, M.S. Use his simple steps in the following three slides to add as much as 10 pounds of new muscle next year. Set Your Daily Calorie Goal Goal weight x (workout hours per week + 9.5) = daily number of calories Example: Say you're 180 pounds and want to add 10 pounds of muscle. Your goal weight, then, is 190. If you plan to work out 3 hours a week, do this: Add 3 + 9.5, and then multiply the sum (12.5) by your goal weight of 190. Result: 2,375. That's your daily calorie goal. Set Daily Nutritional Goals Use this key to figure out how many grams of protein, fat, and carbohydrate you should eat each day. goal weight = grams of protein half your goal weight = grams of fat daily calories - [( protein grams x 4) + ( fat grams x 9)] / 4 = grams of carbs Example: For your goal weight of 190, you'll eat 190 grams of protein and 95 grams of fat. For carbs: Multiply 190 by 4 ( to yield 760), and 95 by 9 (to yield 855). Add them together: 1,615. Now subtract that from your 2,375 daily calories, to yield 760. Divide that by 4. Result: 190. That's your carb goal, in grams. Balance Your Meals Determine how many meals you'll eat each day, and then break down your total allotment into equal portions. "It doesn't matter if you eat three meals a day or six," says Aragon. "As long as you stay within your guidelines, you'll see results." [10/28/11 1:13:25 PM] Martin Haenggi: Eat till 80% full Calorie restriction Supplements New Chapter multivitamin Spirulina Kelp Beverages Water- 1 gallon Green tea -2-4 cups White tea Cannonau wine – 1 glass per day Mushrooms Shitake Maiktake Fats 5-7 per day Olive oil Flax seed Hemp seed Pumpkin seeds Avocados Meats – every other day – 3 ounces Black cod Salmon Little fishies Legumes – 2 per day Black beans Lentils (sprouted if possible ) Sprouted Soybeans – 1 per day Vegetables- 6-9 per day Bokchoy Kale Collard greens Spinach Cabbage Rainbow chard Brocolli Beets Romaine Broccoli Broccoli sprouts Cauliflower Artichoke Carrots Asparagus Fruits 3-4 per day – try to get every color Berries Kiwi Apple Apricot Bitter melon Grains 3-5 per day Quinoa Millet Ezekiel lentil pasta
Carbohydrates, Beans, Black, Grain, Bread, Ezekiel
Fat, Oil, Coconut, Olive, Grapeseed, Avocodo
Protein, Beans, Garbonzo, Eggs, Drink, Coconut, Milk, New node, Coconut
Every Three Hours
What are some I can get at the local supermarket?
Juicing, Why should I juice vegetables rather than eat them whole?, Can I make my vegetable juice in the morning and drink it later in the day?, What type of vegetables should I juice?
Ages 0-3 Years
Ages 4-16 Years
Ages 17-28 years
Ages 28 years +
A power nap is a short sleep which terminates before the occurrence of deep sleep or slow-wave sleep (SWS), intended to quickly revitalize the subject.
What can a 20 minute nap do for me?
What are some tips for napping?
What happens if I oversleep during a nap?
Increased risk of motor vehicle accidents Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation Increased risk of diabetes and heart problems Increased risk for psychiatric conditions including depression and substance abuse Decreased ability to pay attention, react to signals or remember new information. According to researchers Michael H. Bonnet and Donna L. Arand, "There is strong evidence that sufficient shortening or disturbance of the sleep process compromises mood, performance and alertness and can result in injury or death. In this light, the most common-sense 'do no injury' medical advice would be to avoid sleep deprivation."
Even if you think you're getting enough sleep, you may not be. Here are some of the signs that you may need more sleep:difficulty waking up in the morning in ability to concentrate falling asleep during classes feelings of moodiness and even depression
Wake up with bright light. Bright light in the morning signals to your body that it's time to get going. If it's dark in your room, it can help to turn on a light as soon as your alarm goes off.
Beliefs, Rules, Values
What do youth need to know in regards to..., Diet, Exercise, Television, Videogames, Water, Reading Labels, Friends, Destiny, Beliefs, Rules, Values
How to live to be 100 TED Talk
Interview with Dr. Malamede, UC Professor
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