tag:blogger.com,1999:blog-74222398915610595802024-03-21T18:02:36.735-07:00Get Results You Deserve!Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.comBlogger20125tag:blogger.com,1999:blog-7422239891561059580.post-38073734669970008402014-06-06T15:20:00.002-07:002014-06-06T15:20:43.718-07:003 days of meal prep for portion control. <div class="separator" style="clear: both; text-align: center;">
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Below is instructions on how I can prep and prepare 3 days worth of lunches and dinners in 30 minutes. These are around 500 kcals each meal depending on how accurate you are at measuring. These are quick and dirty recipes and can be varied with ease. Once I have pics I may revise this post.<br />
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<a href="https://scontent-a-iad.xx.fbcdn.net/hphotos-xfp1/t1.0-9/10366257_10203735090048420_8054539398809119218_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://scontent-a-iad.xx.fbcdn.net/hphotos-xfp1/t1.0-9/10366257_10203735090048420_8054539398809119218_n.jpg" width="320" /></a><br />
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<b>THE MEALS</b><br />
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Pork (tenderloin) (2oz)</div>
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Kale with Olive oil and kosher sea salt, with almond
slivers, with raspberry vinaigrette on the side (1/2 cup)</div>
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Sweet Cooked Apples with graham cracker topping (1 apple)</div>
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Chicken (Boneless Breast) (4oz)</div>
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Mushroom Broccoli Mac & Cheese (3 oz mushrooms, 1 cup
blanched broccoli, 1 oz rotini, 2 oz cheese)</div>
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Mini Raspberry Cobbler (1 cup)</div>
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<o:p> </o:p> </div>
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Beef Sirloin (lean cut) (3oz.)</div>
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Sweet Potato with whipped cinnamon honey butter (1/2 sweet
potato, 1 tbsp butter, 1 tbsp honey)</div>
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Mini Strawberry, Peach, & blueberry cobbler (1 cup)</div>
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<b>SHOPPING LIST (Per Person*)</b></div>
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4-6 oz. Pork Tenderloin </div>
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6-8 oz. Beef Sirloin (lean Trimmed)</div>
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4-8 oz. Boneless Skinless Chicken Breast</div>
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1 Sweet Potato</div>
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4-6 oz. Baby Kale</div>
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1 Apple</div>
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1/2 Cup Strawberries</div>
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½ Cup Peach</div>
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1 Cup Raspberries</div>
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6oz Button Mushrooms</div>
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1 cup broccoli</div>
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Olive oil</div>
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1/4 cup of rotini (cooked)</div>
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Honey</div>
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4 oz shredded cheese (cheddar, colbey jack, gouda, and
provolone suggested)</div>
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Herbs, black pepper, kosher sea salt, and sauce for marinade</div>
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<b>BEFORE YOU START (Proper Planning Promotes Proper Performance*)</b></div>
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Organize your tools.
You will need the following</div>
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1: A good stove top and oven.</div>
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2: A roasting Pan and a Baking sheet</div>
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3: Tin Foil and Bakers paper</div>
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4: A good knife for Cutting things</div>
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5: A cheese grater</div>
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6: Bowls to mix stuff in</div>
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7: Utensils to mix stuff with :P</div>
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8: 8 mini ramekins</div>
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9: Random sized pots and pans, and a wire cooling rack</div>
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10: Several different plastic and glass food storage
containers.</div>
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<b>LET'S GET STARTED!</b></div>
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While the oven is preheating, prepare your pork tenderloin. 30-60 minutes before you start, prepare your
meats. Cut your Pork into 4-6 Oz. sections.
Dust with Herbs or Marinade and place in
air tight plastic bag in refrigerator for 30-60 minutes. Take Sirloin and divide into 3-4 oz cuts, dust
both sides liberally with kosher sea salt and let sit on wire rack for 30
minutes. Prep Chicken by rolling breasts
in Herb, salt, and pepper mix and wrapping in a tin foil pouch tightly and
place in fridge for 30 minutes.</div>
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Set aside 1 tbsp butter to soften.</div>
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Start by setting the oven to preheat to 425 degrees F. Put the Pork on a tin foil “boat” and the
chicken in tin foil pouch on the roasting pan.
Poke several holes in the sweet potato and wrap the sweet potato in tin
foil and place on roasting pan. </div>
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Be melting 1 tbsp butter on low in a shallow pan (for Mac
& Cheese), 2 tbsp butter in a small pot(for graham topping). Bring 2 pots of water (4 cups) to boil. Prepare to set 1 empty pan to medium heat and
let preheat.</div>
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Once the Butter for the Graham topping is melted, remove
from heat and mix 1-2 crushed up graham crackers to the butter and stir until
all the butter is absorbed. Pack half
into the bottom of the ramekins and set half aside.</div>
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Line a baking sheet with bakers paper and liberally coat the
kale with olive oil and kosher sea salt.
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Slice apple into chunks and sprinkle cinnamon (and a
teaspoon of brown sugar *optional). Dice
Strawberries and a peach and mix with blueberries. Mash one-quarter of the raspberries and
stir. Set aside for 5 minutes then pour
fruit mixes into the ramekins.</div>
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Take softened butter and mash it and 1 tbsp honey and ½ teaspoon
of cinnamon together and mix until creamy.</div>
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START COOKING</div>
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Place the meats and sweet potato into the preheated oven on
mid rack. Set timer for 20 minutes.</div>
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Place the Kale and fruit ramekins in at 15 minutes left. Start beef sirloin cooking in it’s pan. Prepare to flip the steak at the 6-7 minute
mark. Steak should be partially seared.</div>
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Put the mushrooms in their pan with melted butter and stir
around, then sprinkle 1 tbsp of smoked paprika on them (*ground mustard also
optional). After 3-4 minutes on medium
low, blanch the broccoli and stir in. After 1-2 more minutes mix in pasta.
Add cheeses and ¼ cup milk and stir on low until cheese is melted. Do not let cool, divide into portions into
ramekins and place in oven</div>
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At the 5 minutes left mark, sprinkle remaining graham
topping on fruit ramekins and the almond slivers on the kale. </div>
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Check the temperatures of all the meats to ensure
satisfactory done-ness. Remove all others
from the oven at the 20 minute mark.
Divide sweet potato in half, fluff the insides and add honey butter
mixture to each for 2 servings. Divide into portions and let cool before putting into refrigerator.</div>
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There you go, 3 different meals with 2 servings of
everything-so lunch and dinner for 3 days.</div>
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Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-20979804361517781642014-05-22T08:56:00.001-07:002014-05-22T08:56:26.332-07:00The day I decided...<div class="MsoNormal">
Laying in bed, unable to find comfort as no position brings
relief. Sleep… you take it as it comes. You find yourself breaking down. You’re worn out… You’re in pain. </div>
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But you have to get up… </div>
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<b><i>You have a life to live.</i></b></div>
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I’m not gonna sugar coat it…
Chronic Pain is Hell and the rehabilitation process is no better.</div>
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Living with that pain day in and day out takes a toll on
your physical and mental health. There
are days you will wake up and not want to move… hell, there will be days when
you wish you were dead. <b><i>I am here to tell you no matter the difficulty, there is always hope.</i></b></div>
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*****</div>
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Several years ago I woke up on the floor of my apartment with the
worst headache of my life. I sat up and
wiped the dried vomit from my cheek, a month’s worth of thrown-up pills were
plastered to the hardwood beside me. My
stomach was in knots and my body ached. I
knew I was still alive because my back still hurt and my left leg was still atrophied. </div>
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In the days leading up to that, I had lost hope… my life was fucked and the pain had become too
much. I was broke, friendless, and the world was closing in. I was an athlete who had lost the ability to
do the things I loved. I was watching my
body fail and falter. In my darkest
hour, I only saw one way out.</div>
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<b><i>I survived.</i></b></div>
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As I stumbled around I thought of how many people like me
were out there, who had lost hope, who were in pain. In that time I did something that few people
do in their lifetime… I decided who I
was and who I was going to be. </div>
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<b><i>This was do, or die. </i></b> I would reclaim my life at any cost or die
trying. I would be an example to others
of what they could achieve if they push though their struggle with pain and
injury.</div>
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At the time I wasn’t getting treatment for my injury; my
doctors were quacks, the insurance system was broken, and my legal team was
working against me. I decided then,<b><i> I</i></b><i><b>nstead of accepting things I could not change… that I would change the things
I could not accept. </b></i></div>
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<i><b><br /></b></i></div>
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<img height="180" src="https://scontent-a-iad.xx.fbcdn.net/hphotos-ash3/t1.0-9/1653831_10203040289918851_145583530_n.jpg" width="320" /></div>
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Through hard work and perseverance within a matter of a few
months I was getting the surgery I needed and put back on the road to
health. I was reclaiming my life. It took 3 more years of therapy and pushing
through the pain, but I had reclaimed my life.
I was stronger and fitter that I had ever been in my life. I had educated myself on the human body and
had become a certified trainer. I still dealt with chronic pain, but had learned to focus on other more important things in life. I began
to work closely with the physical therapists that had helped me keep pushing
for years and teaching others how to cope the same as me.</div>
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<i><b>The key to living with pain is not trying to find pain
relief, it is finding a reason to live…
a purpose in life</b></i><b><i>. </i></b></div>
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I want you to take a moment and tell yourself <i><b>“I am here for
a reason.” </b></i> Tell yourself <i><b>“I am the only
one who can fulfill that purpose and I will not leave this life without doing
so. Nothing will stand in my way… no pain, no adversaries, no obstacles will
stop me.”</b></i></div>
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<b><i>It is time to decide who you are. </i></b></div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-783599462719327152014-05-20T10:35:00.002-07:002014-05-20T10:35:56.502-07:00What's Stopping You?<div class="MsoNormal">
When I meet people in my office for the first time, I ask
them one simple question, “what has stopped you from reaching your weight loss
goals?”. Most often the response is “It
just costs too much to eat healthy and pay for training”</div>
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They just lied to themselves… </div>
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It is because of a lack of self-discipline.</div>
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What if I told you that for around $50 a week, you could feed yourself
(and possibly your spouse or small family) a perfectly healthy set of meals 3
times a day with some snacks, lose weight?
What if I told you it would only take 30 minutes to prepare those meals
a few times each week? Guess what,
plenty of people who are busier than you ever will be do it. Here is how.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="320" src="https://scontent-a-iad.xx.fbcdn.net/hphotos-prn2/t1.0-9/10361409_10203690904383806_5947726055085365790_n.jpg" style="margin-left: auto; margin-right: auto;" width="180" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Learn to prep meals multiple days at a time!</td></tr>
</tbody></table>
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1: Have a meal plan. Plan
the week ahead and stick to it. Plan to
prepare your meals in advance so you aren't spending 30 minutes every night
cooking. Remember, most of the time you
can prepare 2-3 days worth of meals and store them in the same time it takes
you to do 1 meal. Take the time and research diets and educate yourself on what is healthy and unhealthy. Remember, ignorance is not a valid excuse.</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="180" src="https://scontent-a-iad.xx.fbcdn.net/hphotos-prn2/t1.0-9/10330464_10203697640832213_5404182144384605600_n.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tupperware is your friend!</td></tr>
</tbody></table>
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2: Buy healthy foods.
Stick with Lean Protein, Veggies, Fruits, Nuts & Seeds. Depending on your goals, some starches and
dairy may be acceptable. Avoid things
with added sugar and high salt. While
eating healthy food from the store is a little more expensive than going and
getting a Fast Food Burger every night, the healthy food pays off in the long
run. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="180" src="https://scontent-a-iad.xx.fbcdn.net/hphotos-frc3/t1.0-9/10366257_10203735090048420_8054539398809119218_n.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">There are 4 servings of each side dish in this picture... <br />
all fresh, all healthy, under $5 total.</td></tr>
</tbody></table>
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3: Have a designated
shopping day with a list. Stick to the
list… If your list has things like “cookies”
on it, tear up the list and start again.</div>
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4: Learn to cook. If
you fail at cooking, get over it and get on the internet. There are plenty of “how to” videos on
Youtube showing you how to cook food.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img height="225" src="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/t1.0-9/10176273_10203735090968443_8581657951067137380_n.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Healthy Meals like this can be easily prepared for around $3<br />
and be from Kitchen to Table in 30 minutes.</td></tr>
</tbody></table>
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5: Learn to not make excuses. If you falter on your diet or training regiment, it is your fault... not your boss's, not your kids, not your spouse, not the junk food manufacturer... it is all on you. Take some responsibility for yourself.</div>
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In the end it comes down to one thing... don't waste time thinking about why something cannot be done. Take control, and do what needs to be done!</div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-52207193304660126772013-02-22T07:27:00.000-08:002013-02-22T07:28:14.331-08:00Gender Lines: A primer on the differences between guys and gals fitness.<br />
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<b>First, what is the same between the genders? </b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj38vta9lQE5cdQc1QqSOCbzjW1z0e41n0Mpv6TDYPArbTgcXzRrmqK0HmFHeYG8Nh7w6IGVpDscv6C08g6qHH4nb9PnfkfpYL2H1rMUI3POrr3Wo4aH3lhEtzfULBOwpOzsAAn1b8W_Jw/s1600/MuscleCell.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj38vta9lQE5cdQc1QqSOCbzjW1z0e41n0Mpv6TDYPArbTgcXzRrmqK0HmFHeYG8Nh7w6IGVpDscv6C08g6qHH4nb9PnfkfpYL2H1rMUI3POrr3Wo4aH3lhEtzfULBOwpOzsAAn1b8W_Jw/s320/MuscleCell.gif" width="320" /></a></div>
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Psychologically, we all are impatient and want results
yesterday. We all want instant abs, 10
minute workouts, diets where they can eat all they want, and want a magic fat
loss pill. </div>
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Also, on the cellular level and for the most part an
anatomical level males and females are pretty much the same. <b>Muscles and bone tissues are the same no
matter what gender</b>. Whether guy or gal,
if you train well you will develop a fit body while if you train poorly, you
will be left with little to no progress.
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<b>So how are the genders different? <o:p></o:p></b></div>
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Where males and females differentiate the most is <b>hormones</b>,
specifically Testosterone and Estrogen levels.
A healthy male can produce as much as 20 times the amount of
testosterone than his female counterpart in a day. Testosterone plays a key role in building
muscles and repairing damaged tissues.
This also means that females have a hard time building up massive
amounts of bodybuilder-type muscles. Hormones also play a key role in fat
deposit sites so females tend to hold more fat deposits in the hips and thighs.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeavpz_zyDfKm_REWIbo6aQYWqLQkPDgHPt15UOuRjsWvMiLjBEu4P6HiHA5tDlH_JIth-AHW6iesB9Zn3e4r0kKs3yRL2nTbX-UoJqxfwofnWJvnhqXEFwlTBqU7r4MXYK6X6WbYqZcw/s1600/q-angle-female-male.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeavpz_zyDfKm_REWIbo6aQYWqLQkPDgHPt15UOuRjsWvMiLjBEu4P6HiHA5tDlH_JIth-AHW6iesB9Zn3e4r0kKs3yRL2nTbX-UoJqxfwofnWJvnhqXEFwlTBqU7r4MXYK6X6WbYqZcw/s200/q-angle-female-male.jpg" width="200" /></a><b>Anatomically</b>, while men and women are similar there
is some key differences in the hip and knee structures. The hip and knee issues can originate in the
pelvis/hip structure. According to the
authors of <i>Women’s Health and Fitness Guide (2006)</i>, the female pelvis
has a number of differences as compared to the male pelvis for the purpose of
accommodating childbirth. The differences can predispose female athletes towards
the femur being tilted inward compared to a male. This increased angle of the
femur as compared to the vertical placement of the tibia that can be a source of
injury.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLsStEcdGVAM-7hvS-leCfMg0RKSpv5TIa3XetOtmMuxxQyTE-vyLo4DE5VakznhpoCRr3FtuXiuVIHa3lVUg0MK6NZR6h0R5JpCS7eeuOMw2ZQDbAKt9TN83M_LbtXrZv3T9ymBm6a5w/s1600/knee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLsStEcdGVAM-7hvS-leCfMg0RKSpv5TIa3XetOtmMuxxQyTE-vyLo4DE5VakznhpoCRr3FtuXiuVIHa3lVUg0MK6NZR6h0R5JpCS7eeuOMw2ZQDbAKt9TN83M_LbtXrZv3T9ymBm6a5w/s320/knee.jpg" width="220" /></a></div>
<div class="MsoNormal">
Generally, as a trainer I run into men have an easier time
training upper body while women prefer lower body. This is typically because of <b>Societal Standards</b>
<b>of Beauty</b>… men focus on manual
labor and don't worry about having calloused hands. Women tend to shy away from upper body
exercises out of fear of "getting too big and manly" and tend to
focus on lower body thinking they will get that "toned" look everyone
wants. The psychological aspects of each
gender brought on by societal norms and ideas of beauty has a profound affect
on how most people train.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Also, it should be noted that from a Personal Trainer's
perspective, many women are hard to deal with 1 week out of every month… men on the other hand are always a pain to
deal with. (This is a joke... don't spam me with hate mail!)<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>So what should you take from this?<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
No matter your gender you should give 100% if you want good
results. Your workout and nutrition
plans should reflect your individual needs and limitations, but aside from some
hormone balance and the knee issues the gender lines have little to do with
training your muscles. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-28851471619165154342013-01-21T08:31:00.000-08:002013-01-22T15:30:55.637-08:00Recipe: Filler Bars aka: Maple Oatmeal Bars <br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Filler Bar Recipe: AKA Maple Oat Bars</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWG2J1-ZjmKJocFLxH_zvv7Z66vqjk_LGdXo_iImFVWtEJqJNEI-Lfm5b6PkQ4P61RCF6jneAlIWh-tBuikNwtxxE4Vo-nz2__RV-E6z_Ust1bwPZGhZklnrZUWO_GgZBYIpvh6F27qKE/s1600/cookie+(5).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWG2J1-ZjmKJocFLxH_zvv7Z66vqjk_LGdXo_iImFVWtEJqJNEI-Lfm5b6PkQ4P61RCF6jneAlIWh-tBuikNwtxxE4Vo-nz2__RV-E6z_Ust1bwPZGhZklnrZUWO_GgZBYIpvh6F27qKE/s320/cookie+(5).jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I promised this recipe to a friend weeks ago and finally
have gotten my head straight enough to type it up. This is a quick and easy recipe for Oatmeal
bars. These are great snacks to keep you
full in between meals. Great to mix with
high protein Greek Yogurt. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ingredients</div>
<div class="MsoNormal">
1 stick Butter (softened)</div>
<div class="MsoNormal">
¾ cup packed brown sugar</div>
<div class="MsoNormal">
½ cup white sugar</div>
<div class="MsoNormal">
2 eggs</div>
<div class="MsoNormal">
1 teaspoon vanilla<br />
1 teaspoon cinnamon</div>
<div class="MsoNormal">
1 teaspoon maple flavoring</div>
<div class="MsoNormal">
1 ½ cup all-purpose flour</div>
<div class="MsoNormal">
3 cups Oats</div>
<div class="MsoNormal">
½ teaspoon salt<br />
1 tablespoon Baking soda</div>
<div class="MsoNormal">
3 tablespoons applesauce</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Prep</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsCCDKjjduSeAmTk87vg245-6qY3ijkdzSSYGY8bg2FNu_LPQ_TJ4zmGQsBUGAL7YEuK6UdscIWFYzeCwN9uXi69J1bIY37MklTfRM6xVw-RcV8nf2x9816epfOYk4DlUfYpNrbwT_6dE/s1600/cookie+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsCCDKjjduSeAmTk87vg245-6qY3ijkdzSSYGY8bg2FNu_LPQ_TJ4zmGQsBUGAL7YEuK6UdscIWFYzeCwN9uXi69J1bIY37MklTfRM6xVw-RcV8nf2x9816epfOYk4DlUfYpNrbwT_6dE/s320/cookie+(1).jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: 12.0pt; margin-bottom: 6.65pt; margin-left: 0in; margin-right: 0in; margin-top: 10.0pt;">
<span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;">Heat oven to </span><st1:metricconverter productid="350°F"><span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;">350°F</span></st1:metricconverter><span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;">. In large bowl, beat
butter and sugars on medium speed of electric mixer until creamy. Add eggs and
vanilla; beat well. Add combined flour, baking soda, cinnamon and salt; mix
well. Add oats; mix well. (Optional: add
raisins, nuts, or fruit now.)<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFhvCh87WaCsDKBynFQqijSdubtUEJlyyaJg3Ukr80YP4YCpXidxbsTgtZxs1x-w34ifXYisltmCAONZIXC5rU6x1OcIAdfeLWgD3UmbvrtU_Y-lWqlQK5lKxXfQZPZ32716LNYOCEr_w/s1600/cookie+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFhvCh87WaCsDKBynFQqijSdubtUEJlyyaJg3Ukr80YP4YCpXidxbsTgtZxs1x-w34ifXYisltmCAONZIXC5rU6x1OcIAdfeLWgD3UmbvrtU_Y-lWqlQK5lKxXfQZPZ32716LNYOCEr_w/s320/cookie+(2).jpg" width="320" /></a></div>
<div style="line-height: 12.0pt; margin-bottom: 6.65pt; margin-left: 0in; margin-right: 0in; margin-top: 10.0pt;">
<span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;">Roll out dough in cookie sheet about </span><st1:metricconverter productid="1 cm"><span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;">1
cm</span></st1:metricconverter><span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;"> thick. <o:p></o:p></span></div>
<div style="line-height: 12.0pt; margin-bottom: 6.65pt; margin-left: 0in; margin-right: 0in; margin-top: 10.0pt;">
<span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;">Bake 20-30 minutes until light golden brown. Cut into 2"x2" squares. Cool on wire rack. Store tightly covered. Makes ~40 servings.<o:p></o:p></span></div>
<div style="line-height: 12.0pt; margin-bottom: 6.65pt; margin-left: 0in; margin-right: 0in; margin-top: 10.0pt;">
<span style="color: #4e555b; font-family: Verdana; font-size: 8.0pt;"> </span> </div>
<div class="MsoNormal">
Serving: 100 calories, 1.5g Protein, 4g fat, 15g Carbs</div>
<div class="MsoNormal">
<br /></div>
<br />Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-61003888316524686782013-01-21T05:54:00.000-08:002013-01-21T05:54:03.469-08:00Sanctuary<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii4T-10DOLWTi0d1pStBUBu4yXOSW11HybphQwygy1yF3hStlL-s4T4LSuM2o86FT68Y52sEIbM93Q3eenbYmyHH4Y_qAi5shEphAe1KshpwzeF8V9bs7an6QGr4cnt-liaMiHc-XW-EA/s1600/102_2502.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii4T-10DOLWTi0d1pStBUBu4yXOSW11HybphQwygy1yF3hStlL-s4T4LSuM2o86FT68Y52sEIbM93Q3eenbYmyHH4Y_qAi5shEphAe1KshpwzeF8V9bs7an6QGr4cnt-liaMiHc-XW-EA/s320/102_2502.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sometimes the world falls down around you. You get distracted. You screw up everything… you get lazy, you miss deadlines, you break friends' hearts... It is at that time you have
to make a decision; whether to let it break you or forge you into something
stronger. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Tightening grip on the bar… pulse racing…
rage manifesting…<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have made mistakes in my life… mistakes which have cost me a lot of time,
money, and friendships. It doesn't
matter if I say I'm sorry… It doesn't
matter how hard I work to make things right if I still fail… </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Lift off… weight
bearing down… muscles straining…<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It's times like these that I find myself in the weight room. The destroying me, a physical manifestation
of my guilt… my fears… my hate. It's a dark place I go. Bottled up within my mind, holding those
feelings in to shield those around me. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>Sweat dripping… veins throbbing… muscles bulging…
breathing labored… <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then it snaps into place…
Wake the fuck up! You're here
right now, alive. Get over whatever
superficial crap that is going on in your head and lift!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bearing against the weight, giving everything I got… The
iron gives way as I pour everything into it.
One by one, the weight is lifted off. Something is accomplished. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i>The weight is racked…
the pain lifted off of my shoulders. I'm left knowing this has made me stronger... <o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sometimes the world is a mean and nasty place, and it will
do anything to beat and break you. You
will have failures, it's inevitable; however, SUCCESS is defined as getting up
one more time than you have been knocked down.
Even with the weight of the world bearing down on you, shoulder your
burden and stand up and keep moving forward.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-28066154936431048822013-01-16T08:21:00.003-08:002013-01-16T08:21:54.337-08:00Supplement Primer: Multivitamins and Minerals<br />
<div class="MsoNormal" style="text-align: center;">
<b>Multivitamins
and Minerals<o:p></o:p></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQmW8Wn4hZsD5FZUQmaxzt7D6NuyN9W-J83oCOaiHQ671UjZOQnIkALTTJiwrytPyxLpvxDuoudWdxQFDY08hHSJAlo3Avm7g8mtmw-ZuTYR1qbVS_HZCUEJ0MR9YaqnJT5g6MI4XC0c/s1600/supps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="337" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMQmW8Wn4hZsD5FZUQmaxzt7D6NuyN9W-J83oCOaiHQ671UjZOQnIkALTTJiwrytPyxLpvxDuoudWdxQFDY08hHSJAlo3Avm7g8mtmw-ZuTYR1qbVS_HZCUEJ0MR9YaqnJT5g6MI4XC0c/s400/supps.jpg" width="400" /></a></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<b><br /></b></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
Because
most peoples diets lack the proper nutrition (whether due to poor diet or foods
generally lacking nutrients in the quantities we need). Unless there is an
underlying medical issue, most people need a vitamin & mineral
supplement. Be sure to review the
ingredients and consult your doctor before starting a new supplement to make
sure there isn't anything that will hurt you in it.</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
For
the regular Joe and Jane Fitness, I usually recommend a vitamin supplement like
NOW brand <a href="http://www.bodybuilding.com/store/now/adam.html">Adam </a>(for men) or<a href="http://www.bodybuilding.com/store/now/eve.html"> Eve</a> (for women).
They are easy to take and inexpensive.</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
For
beginner and intermediate athletes I recommend <a href="http://www.bodybuilding.com/store/clabs/orangetriad.html">Orange Triad</a>. OT has pretty much everything you need and a
joint supplement all in a convenient regiment (3 doses a day).</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
For
intense athletes, I turn them to <a href="http://www.bodybuilding.com/store/univ/animalpak.html">Universal Nutrition's Animal Pak</a> line. The Pak is 11 pills (yes that's a lot) that
have been formulated to time release for optimum efficiency. The Animal Pak is not just a multivitamin
though, it also has digestive enzymes,
BCAAs, Antioxidants, and Performance Blends. The Animal Pak line also has other "add
on" supplements such as joint support (Flex) or Pre-workout (Rage) that
are formulated to work best with the Animal Pak. </div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<o:p><br /></o:p></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<o:p><br /></o:p></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-19155300216187861922013-01-16T08:07:00.002-08:002013-01-16T08:08:27.348-08:00Supplement Primer: Protein<br />
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<b>Protein</b></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
Everyone
needs protein. The FDA recommends a
minimum of <st1:metricconverter productid="50 grams">50 grams</st1:metricconverter>
per day for most people to maintain a functioning body. Someone who is working out regularly will
need more and should be getting <st1:metricconverter productid="0.5 grams">0.5
grams</st1:metricconverter> per pound of bodyweight to <st1:metricconverter productid="0.75 grams">0.75 grams</st1:metricconverter> per pound of bodyweight
to help maintain their muscles as the exercise. [<i>People with an intense lifting regiment
with a goal of building muscle usually are doing </i><st1:metricconverter productid="1 gram"><i>1 gram</i></st1:metricconverter><i> to </i><st1:metricconverter productid="1.5 grams"><i>1.5 grams</i></st1:metricconverter><i> of protein per
pound of body weight.]<o:p></o:p></i></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<a href="http://naturallyengineered.com/blog/wp-content/uploads/2010/10/protein-powder.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://naturallyengineered.com/blog/wp-content/uploads/2010/10/protein-powder.jpg" /></a>Sounds
like a lot of protein, huh? Well, unless
you have poor diet skills or are a strict vegan you should (with some simple
choices) easily be able to get in <st1:metricconverter productid="50 grams">50
grams</st1:metricconverter> a day. If
you are having trouble getting it in due to calorie restrictions, then a
protein supplement may be considered.</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
So
what do you need… a protein blend,
concentrate, isolate, milk, soy, casein???
Each have their uses and place in nutrition. The following breaks down several types of
proteins. </div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal">
<b>Whey Concentrate</b>: </div>
<div class="MsoNormal">
Whey Concentrate is basically filtered Whey. It is inexpensive, readily available, and
good for beginners because of that. Good
as a pre and post workout protein source.
Might make you bloated.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Casein Protein</b>:
</div>
<div class="MsoNormal">
Casein is a slow digesting protein takes 5-7 hours to fully
be digested and is great for those who need a constant source of protein
through their day [or night].
Bodybuilders and Athletes usually use casein early in the morning and
before bed to make sure their muscles never are without protein.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Whey Isolates<o:p></o:p></b></div>
<div class="MsoNormal">
Isolates are some of the quickest absorbing proteins and had
excess carb/sugars filtered out [good for low carb diets]. They are great for post workout because of
their fast absorption. Isolates tend to
be on the costlier side because of the processing required to make them. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Hydrolysate Protein<o:p></o:p></b></div>
<div class="MsoNormal">
This is an expensive source of protein because of the
quality. It is highly absorbable and
much more digestible. Great for pre and
post workout.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Soy protein<o:p></o:p></b></div>
<div class="MsoNormal">
Soy is a good source of protein for vegetarian
athletes. It has shown to aid in thyroid
hormone output [speeding up metabolism].
Good for pre and post workout.
There are many controversial studies on soy, but all must be taken with
a grain of salt. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
Each
protein source has it's place in athletics.
Depending on what your goals are, you may need a faster metabolising
protein for recovery, a slower burning protein for building, or a low carb
isolate for weight loss or maintenance. Feel
free to comment or message me for recommendations.</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-61629081346598619112013-01-16T07:57:00.001-08:002013-01-16T07:58:32.787-08:00Supplement Primer: The supplement industry<br />
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<b>SUPPLEMENT
PRIMER: The Supplement Industry<o:p></o:p></b></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
Over
the next few weeks I will be covering several questions that have come up at
work frequently about supplements.
Topics like Protein Sources, Performance Aids, Diet Pills, and
Thermogenics will start us out. <o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<img src="http://www.mdwls.com/images/img/supplements.jpg" /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<b>The
Supplement Industry<o:p></o:p></b></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
First
off, the supplement industry is a billion-dollar a year industry, and is full
of exciting products that promise fast fat loss and massive muscle gain.
Let me make this clear… Even
though there are several good supplements out there, THERE IS NO MAGIC
PILL. No matter which supplements you
use it still takes determination and effort to get results.<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
It
comes down to one thing... a supplement is just what it sounds like, a
SUPPLEMENT to an already existing GOOD DIET. Get your nutrition plan right and
make sure your exercise plan is optimal. Those alone will get you great
results. After looking into your diet, check the studies on a supplement
before buying it. Many supplements claim
a great deal but fail to deliver.<o:p></o:p></div>
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So before going out and spending hundreds of dollars on what amounts to usually
rice flour and caffeine, evaluate your existing program and tweak what you
can. Examine the quality of the foods you are eating, the timing of your nutrients, and what you can be doing to better yourself there. Once you have done that, then consider where you need to supplement.</div>
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Next up: Protein <o:p></o:p></div>
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<br /></div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-83198723671436903412012-12-17T08:27:00.003-08:002012-12-17T08:28:18.118-08:00Goal Setting<div>
<b><i>It may be the fear of failure that keeps people from ever bettering themselves. Do not ever be afraid to fail, be afraid to never start your journey. </i></b></div>
<div>
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<div>
Knowing where you want to be... Setting a goal...</div>
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This may be one of the most overlooked tools in a person's arsenal. If one does not set goals, then they are running blindly and cannot plan their life accordingly [whether it is for fitness or life in general]. There must be an end game in mind. </div>
<div>
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<div>
Even more overlooked is the little achievements along the way... Setting an overall goal is great (to lose weight, to build muscle, to make more money, to be more attractive...) but you also want to set specific, achievable goals to keep you motivated along the way. </div>
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This is a diagram that each of my clients know very well. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDSOx_C7NVO0ROP8En61TmXrPnIyZqUDR3GomHdTDqWyDeDPU47sq02RetJbcp9rV5agsfl_dE3grox_wIOVDHnx2-Lg2qrq1o5s77GGcynbb-HXziktFDzKxI8UX_lhpZcBTsgS0-Txk/s1600/Goal+setting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="333" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDSOx_C7NVO0ROP8En61TmXrPnIyZqUDR3GomHdTDqWyDeDPU47sq02RetJbcp9rV5agsfl_dE3grox_wIOVDHnx2-Lg2qrq1o5s77GGcynbb-HXziktFDzKxI8UX_lhpZcBTsgS0-Txk/s400/Goal+setting.jpg" width="400" /></a></div>
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Start by writing down where you are now. Be honest... but not brutal.</div>
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After that write 2-3 easily obtainable goals for the next month. These must be specific (lose 5 lbs, write a resume, etc...). </div>
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After that, write 2-3 more slightly more general goal for a 3 month goal. Continue being more general for 6 and 12 month goals. </div>
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This will be your map to success. Now you can plan your workouts, your career, your life accordingly.</div>
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Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-13776956426367320102012-12-15T18:17:00.001-08:002012-12-15T18:18:17.699-08:00This week's workout<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVoSoNu63HDa6KJMreUQxeBMYBOBr52Abj5mNI97hlFWl186aQ9st9O8IHxAcGAX3MQOXQzk03bpSY-0K9b9lhDO7SQqs-FSmF8I2lJhqYLhoYXCT8tqTaJxX0rlaMSZYYSrfrUOF8da0/s1600/Freeweights.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVoSoNu63HDa6KJMreUQxeBMYBOBr52Abj5mNI97hlFWl186aQ9st9O8IHxAcGAX3MQOXQzk03bpSY-0K9b9lhDO7SQqs-FSmF8I2lJhqYLhoYXCT8tqTaJxX0rlaMSZYYSrfrUOF8da0/s400/Freeweights.jpg" width="400" /></a></div>
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I've been asked to show my workouts for this week. This is my planned workouts for the next week
if any of you are dumb enough to try it out.
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You will note these workouts do not include any crunches,
planks, or accessory exercises… they get
done several times during my Pilates and stretching routines. These workouts are not the only thing I do,
just the main part.</div>
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And eating wise… My diet is everything. </div>
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<b>Workout1 (Sunday-LEGS)</b></div>
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Ss1 (5 sets, 20 reps)</div>
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<st1:place>Jefferson</st1:place>
Squats (light)</div>
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Butt
Busters</div>
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Ss2 (10 sets, 20 reps)</div>
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Leg Press</div>
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Calf Press</div>
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Ss3 (10 sets, 20 reps)</div>
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Leg Curl</div>
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Hip Ab </div>
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Ss4 (10 sets, 20 reps)</div>
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Leg
extension</div>
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Hip Ad</div>
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Squats (Ramp up 5x10, close with drop sets)</div>
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Walking Lunges x100-weighted</div>
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<b>Workout2 (Monday-Chest/Arms)</b></div>
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Bench Press (Ramp up 5x5 sets)</div>
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Ss1 (10x10)</div>
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Dumbbell
Press (10x10</div>
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Dumbbell
Incline Press</div>
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Ss2 (10x20)</div>
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Triceps
Kickbacks</div>
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Alt Incline
Bicep Curl</div>
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Ss3 (5x10)</div>
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Skull
Crushers</div>
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Preacher Ez
Curl</div>
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Ss4 (5x10)</div>
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Cable
Machine Triceps Press downs</div>
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Barbell
Front Raise</div>
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Ss5 (5x10)</div>
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French
Press</div>
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Reverse
Curl</div>
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<b>Workout3 (Wednesday-Back)</b></div>
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Dead lift (ramp up 5x5 sets)</div>
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Straight leg dead lifts (ramp up 5x5 sets)</div>
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Pull ups (to failure 10 sets)</div>
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Bent over rows (5x20)</div>
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Reverse Fly (10x20)</div>
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Lat pull down (5x20)</div>
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Back Extension Machine (3x20)</div>
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Ss1</div>
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Straight
Arm Front Lat Pulldown 10x20</div>
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Trap Shrugs
10x20</div>
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<b>Workout4 (Friday-Shoulders)</b></div>
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Ss1 (5x10)</div>
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Dumbbell
overhead Press</div>
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Dumbbell
Lateral Raise</div>
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Ss2 (5x20) </div>
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Dumbbell
Fly</div>
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Dumbbell
Reverse Fly</div>
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Cable Fly (5x20)</div>
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Cable Reverse Fly (5x20)</div>
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Cable Front Raise (3x20)</div>
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Cable Upright rows (3x20)</div>
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Ss3 (5x10)</div>
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Wrist Curls</div>
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Reverse
Wrist Curls</div>
<br />Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-67873636639157927102012-12-13T10:26:00.000-08:002012-12-13T10:26:03.462-08:00No Secrets Here... Strength Routine.So I've gotten several people who have requested routines on how to get stronger. There is no secret, you go pick something heavy up and don't get hurt doing it. But since everyone wants a plan, here is a simple, effective, and adaptable workout plan. It even includes a mini nutrition guide too!<br />
<br />
I created this beginner and intermediate program a couple years ago after studying several different muscle and strength building strategies. Stick to it, perform every rep with perfect form and full range of motion, and you will increase your strength faster than ever before.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgtEPOZKLsylOociD_EeLGyAb2-Y1VWYDccfPKEVW7THzKLBoUpv3VVJ6nsjnaECKiGo7anOx-TKBO-uBBUMKjYC_tNyvdTG_MNQk1u5_1FcKKJMBT5mNPHANWuM1UjwbSZd0a8HBkbpY/s1600/lift+program1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgtEPOZKLsylOociD_EeLGyAb2-Y1VWYDccfPKEVW7THzKLBoUpv3VVJ6nsjnaECKiGo7anOx-TKBO-uBBUMKjYC_tNyvdTG_MNQk1u5_1FcKKJMBT5mNPHANWuM1UjwbSZd0a8HBkbpY/s1600/lift+program1.JPG" /></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZJnr2qqKCuud6ZlaBRKq2n-pFJlRpoAY66Kvv2hS2YZna4GK5yc6n8xLKWQVy9tvxMRo-RbP_1ABu_ZYMaTBRP1c-SHwvVjSot3cSUMHfLC2Ilt1bma7ZivZ1I5s7R9d5fnIg1JiVyJM/s1600/lift+program+2.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZJnr2qqKCuud6ZlaBRKq2n-pFJlRpoAY66Kvv2hS2YZna4GK5yc6n8xLKWQVy9tvxMRo-RbP_1ABu_ZYMaTBRP1c-SHwvVjSot3cSUMHfLC2Ilt1bma7ZivZ1I5s7R9d5fnIg1JiVyJM/s1600/lift+program+2.JPG" /></a><br />
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Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-66507121359645574672012-12-13T09:57:00.000-08:002012-12-13T09:57:43.254-08:00Recipe: Hearty Stuffed Meatballs<br />
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This is my recipe for Hearty Stuffed Meatballs. They can be served with pasta, on a sandwich, or are good just by themselves.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeC1ersB4ICSIHvtOsBa6c1PyWtovAxXgCvfvWTf5HT0ZrUQl3lhkIIMoJhCA-FMLnsfK57YiX9cbT0JN_9RPYJON34qIm8BEC9fVC7PcCQ0z1ItVI3n4xfGZ-o0ddyAM8mqP3g-Be9Bo/s1600/2012-12-12_16-09-27_315.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeC1ersB4ICSIHvtOsBa6c1PyWtovAxXgCvfvWTf5HT0ZrUQl3lhkIIMoJhCA-FMLnsfK57YiX9cbT0JN_9RPYJON34qIm8BEC9fVC7PcCQ0z1ItVI3n4xfGZ-o0ddyAM8mqP3g-Be9Bo/s400/2012-12-12_16-09-27_315.jpg" width="400" /></a></div>
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Per Serving: 200cal, 19.5g Protein, 10g Fat, 1.6g Carbs<br />
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Ingredients:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUpWwc0uJN-bPcGNaBs_MMKvPWv-UsoIsGRXboxZdMq4wvzHZTKAXZSVNV_y0yNAercF7AD9QQBbH_HMYIlkkC524nmcHI_MyEJPck3nbVomNNwEWvPMKBPVYxMVsueA_tI3hcnTMl9no/s1600/2012-12-12_14-16-31_254.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUpWwc0uJN-bPcGNaBs_MMKvPWv-UsoIsGRXboxZdMq4wvzHZTKAXZSVNV_y0yNAercF7AD9QQBbH_HMYIlkkC524nmcHI_MyEJPck3nbVomNNwEWvPMKBPVYxMVsueA_tI3hcnTMl9no/s400/2012-12-12_14-16-31_254.jpg" width="400" /></a>1lb ground sirloin (90% lean) </div>
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3 slices bacon, minced </div>
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2oz mozzarella cheese </div>
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1tbsp Parmesan cheese </div>
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½ egg </div>
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5 soda crackers (crushed) </div>
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1 tsp Garlic</div>
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tsp onion powder</div>
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tsp parsley</div>
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tsp garlic powder</div>
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tsp black pepper</div>
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tsp celery salt</div>
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Total: ~1195 cal, 117gProtien, 64gFat, 10gCarb</div>
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Serves 6 or 1 bodybuilder.</div>
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Preheat oven to 400 degrees F.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOJAG1P48NIjY9BbSz1qr5LahdIWqBA28kIDoQOQtlRpdMk9iRuDwSTwBgwMGi9Ngp9-cV3PAIkqJ1Fn2vo1PyjB6mRl_MoO_YceCd-C8dWhaJSVxLuv8V0kMNL_v754CyTFA8mDAkklM/s1600/2012-12-12_14-27-40_126.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOJAG1P48NIjY9BbSz1qr5LahdIWqBA28kIDoQOQtlRpdMk9iRuDwSTwBgwMGi9Ngp9-cV3PAIkqJ1Fn2vo1PyjB6mRl_MoO_YceCd-C8dWhaJSVxLuv8V0kMNL_v754CyTFA8mDAkklM/s320/2012-12-12_14-27-40_126.jpg" width="320" /></a>Mix Sirloin, Parmesan, egg, crackers, garlic, and spices. Mince and cook bacon, drain and evenly mix
into other ingredients. Divide mix into
6 even portions and fold a ball of mozzarella inside, carefully sealing the
meatball.</div>
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Cover with aluminum foil and let cook in Glass Baking Dish for 30 minutes, turn each ball over at
this time and cook for another 20-30 minutes covered until cooked through. Drain any excess fat in pan.</div>
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Add marinara sauce (optional) and serve.</div>
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Enjoy.</div>
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Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-76966599530274423542012-12-13T09:28:00.000-08:002012-12-13T09:28:54.666-08:00Intensity is the Key!<br />
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Intensity is the piece of the puzzle most people are
missing. You can have short effective
workouts if you are willing to push yourself.
This article is about changing your routine to achieve this.</div>
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One of the things I see going on in the gym everyday is
people wasting their time… while others
may use the gym as a social outlet, you are there to work out so treat
that time as sacred. You are there to
get a job done. You are there to build
muscle and destroy fat. You are there to
become a better person.</div>
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Now this is not to say you can't have fun or occasionally
talk, but do not spend three hours in the gym only to complete three sets while
talking the rest of the time to the hot chick behind the counter at the
smoothie bar, then claim you "work out".</div>
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<o:p><b><i style="background-color: yellow;">Tip: Unless you are a high maintenance athlete or a cardiac rehab patient, you probably are not going to be able to monitor your heart rate the entire workout. Instead, learn to listen to your body, as your breathing is directly tied to your heart rate. If you are working hard enough to be winded, then you are around your anaerobic threshold (think sprinting) while if you are able to keep up with breathing, you are in the aerobic zone. </i></b></o:p></div>
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So let's take a typical hour workout and look at the
intensity (based on heart rate). I
compared the two following workouts several times using the calorie meters
(bodybugg) our gym has at our disposal. </div>
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<i>THE COMMON MAN'S OLD WORKOUT </i></div>
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So here it is, this is what most people's workout routines
look like if you looked at their heart rate and effort. Remember that the higher the intensity, the
more calories will be burned. Most
people burn between 300 and 500 calories in an hour workout doing this workout
plan.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjICyLewwU-v6x3mvY814a1ggx_KDeT3tSV2q98219MsPb8UJuLzdyUo641gUZ65xCXHyS_xK7MkK3Jqmnd0EqbA7BQXkwVl_qf91jYXGfrfV9jgYw1zu2hpG8TzpW924Kz0ceMEqh7GKU/s1600/OLD+PROGRAM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="339" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjICyLewwU-v6x3mvY814a1ggx_KDeT3tSV2q98219MsPb8UJuLzdyUo641gUZ65xCXHyS_xK7MkK3Jqmnd0EqbA7BQXkwVl_qf91jYXGfrfV9jgYw1zu2hpG8TzpW924Kz0ceMEqh7GKU/s640/OLD+PROGRAM.jpg" width="640" /></a></div>
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Problem 1: the warm
up… Most people come into the gym, hop on a treadmill and "warm up"… a warm up is just to get your body into a
state of readiness-preparation of the workout ahead-and should get your heart rate
at least up into the aerobic state. This
should only take 5 minutes… instead it usually takes 10-20 minutes for most
people. This is time wasted that could have
been spent burning calories or building muscle. </div>
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<br /></div>
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Problem 2: cardio… Most people do cardio first. If you do cardio first, you expend a lot of
effort that could be used towards your resistance training, which you should be
focusing on being at 100% effort. If you
do cardio first, you will be lucky if you can put 80% effort into it, your
lifts affected by the earlier stress.
Cardio is only about holding a high heart rate for a long period of
time.</div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Problem 3: weights… Doing
resistance last. Your resistance
training should have you hovering near the anaerobic threshold… where you can barely keep your breath. This stimulates your body into a place where
it must adapt to survive. You will get
stronger, tougher, and more resilient… but only if you give your all.</div>
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<br /></div>
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So lets fix this…</div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="text-align: center;">
<i>THE WORKOUT REBUILT</i></div>
<div class="MsoNormal" style="text-align: center;">
This is the revised workout.
By fixing the order and intensity of things, most people can burn 600-1000
calories in the workout.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_2D2KdmiTy5z_xJnhslMNtzl-qlUYWHOQY1XrH0jgUu4HypyKlqocay5u-P59ImjkHZKcPKnqzSZ5F_OFy3MFpnmuBPSFtjLdvpy7G2BYf2C0KqdpeYlHT83c56kLH7kGQVt9zIFlqxs/s1600/HIT+PROGRAM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="340" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_2D2KdmiTy5z_xJnhslMNtzl-qlUYWHOQY1XrH0jgUu4HypyKlqocay5u-P59ImjkHZKcPKnqzSZ5F_OFy3MFpnmuBPSFtjLdvpy7G2BYf2C0KqdpeYlHT83c56kLH7kGQVt9zIFlqxs/s640/HIT+PROGRAM.jpg" width="640" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Fix 1: WARM UP! Get
your body prepared for the task ahead.
Don't just hop on a generic piece of cardio equipment; instead, do
calisthenics or light sets and stretches to get the blood pumping and the
neurons firing which will control the muscles.
</div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Fix 2: HIT THE WEIGHTS! Get to your resistance training
first and put 100% in. make the body
adapt to new intensity and levels of training each workout. Get your heart rate up near the anerobic
threashold and stay there as long as you can stand it. This is your "Warm up" for cardio. Tons of calories will be burned during this
time. For most people, a good resistance
training session may only take 15-20 minutes with minimal rest.</div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Fix 3: CARDIO! You
already got the heart rate up… now just
keep it in the aerobic state and keep yourself occupied on the equipment for
maximum calorie burn. Heck, if you want
try Interval Training.</div>
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<br /></div>
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********************</div>
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<br /></div>
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So there you are. Hit
the gym with purpose and intent and you will begin to see results you never
thought possible.</div>
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Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-20860381441817057082012-12-13T08:31:00.000-08:002012-12-13T08:31:10.115-08:00Back Pain: Forming Your Treatment Team<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF5hE3F35atfRNQ_i1JNPkVSVO5LU5zOZ_9dGAsGxN-bPzYJgiP-DpiVJW8BqXIa7mdt0cS0h6eStOkIqNU-GFLIdYzyXj5zkt2NXSXsdgyTCqeRGDe5iZaL-aaLtoq4wlms0cG12ouV4/s1600/lower-back-pain-relief.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF5hE3F35atfRNQ_i1JNPkVSVO5LU5zOZ_9dGAsGxN-bPzYJgiP-DpiVJW8BqXIa7mdt0cS0h6eStOkIqNU-GFLIdYzyXj5zkt2NXSXsdgyTCqeRGDe5iZaL-aaLtoq4wlms0cG12ouV4/s320/lower-back-pain-relief.jpg" width="306" /></a></div>
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<span style="font-size: 10.5pt;">Back pain affects around 80%
of Americans. Whether acute or chronic,
if you have experienced back pain you know how debilitating it can be. There are several reasons for back pain from
structural, to postural, to degenerative discs.
Each one presents with different symptoms and unless the case is severe,
most back pain can be alleviated with simple strengthening routines. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">Injuries come frequent for
athletes… most minor and treatable. I spent my day yesterday having deep tissue
therapy done to help correct an injury from a few months back. (Tip: if your workout partner drops over
300lbs, don't try to catch it all yourself… and defiantly don't continue the
workout after the injury happens).
Luckily, since I have experience with treating severe back injuries,
this will be only a small obstacle.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">It took time but by using the
techniques presented in this article I was able to rebuild my back strength
after my injury in 2006. Since then as a
personal trainer, I have dozens of other back pain sufferers cope with their
back problems. From my experience I have
learned that the best way to cope with chronic injury is to have a coordinated
and experienced treatment team. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 10.5pt;">WHAT CAUSES BACK PAIN?<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">Most people go through life
with back pain and don't know why they have it.
The most common reason stems from just having weak back muscles or muscular imbalances. As the muscles weaken, the spine, lumbar,
hips, knees, neck, and shoulders are all pulled out of the correct postural
zones and cause pain. Most people then
do the exact opposite of what they need to do and end up avoiding using the
afflicted area instead of strengthening it.
Little things such as picking up a weight or even brushing one's teeth
can throw out the back. Years and years
of this abuse adds up to chronic injuries such as degenerated discs, </span><span style="font-size: 14px;">herniation</span><span style="font-size: 10.5pt;">, and postural deformities. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">All of this could be avoided
if one just identified the issue early on and treated it. Even if a person is experiencing issues
currently, actions can be taken to help strengthen the body and alleviate the
pain.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 10.5pt;">IDENTIFY THE PROBLEM<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">First thing a person needs to
do is identify the problem. Ask yourself
the following questions…<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">~Is the pain sharp or a dull
ache?<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">~Is the pain in the upper, middle,
or lower back? <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">~Is it on one or both
sides? <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">~Is there numbness or
tingling radiating from the area? <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">Identifying each of these
will help you assess the problem areas and also help any doctors you have on
your treatment team.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">A dull ache typically ends up
being sore, weakened muscles and can be easy to treat while a sharp
pain—especially one that radiates or causes numbness—should be treated as
severe issue and a qualified professional should be consulted
as-soon-as-possible.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 10.5pt;">SEEK OUT YOUR TREATMENT
TEAM<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">There are several routes you
can go, but no matter what you should consult a qualified professional. This section breaks down each of those who may
be able to help you. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><i><span style="font-size: 10.5pt;">1: A Orthopedic Surgeon
or Neurologist specializing in Back Injuries.
<o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">This should be your first
action if you have severe pain. These
people should know what they are doing*.
They will be able to take xrays and MRIs to help diagnose the structural
and neurological issues you are experiencing.
They can prescribe medications (typically pain killers and steroid
injections) to alleviate the pain and allow you to perform exercises to
strengthen the muscles around the problem areas. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">(*Notice I said
"should"… For every good
doctor, there seems to be a dozen bad ones.
Research you doctor first, and if you feel uncomfortable with them find
another one. )<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><i><span style="font-size: 10.5pt;">2: Chiropractor<o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">While not surgeons, a good
Chiropractor will be able to assess if your problems stem from a structural or
posture issue and be able to help treat it.
Many chiropractors also have access to tools such as a "Functional
or Standing x-ray", Electro-Stimulation, and Ultrasound device which can
help them diagnose and treat your symptoms.
<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">Avoid chiropractors who are
quick to treat without clear diagnosis.
"Bonecrackers" are the ones who give chiropractics a bad name.
<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><i><span style="font-size: 10.5pt;">3: Massage Therapist<o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">Like a Chiropractor, a
Licensed Massage Therapist can help you assess and treat your injuries. While Chiropractors deal with the structural
issues of the skeletal system, Massage Therapists deal more with the connective
tissues and muscular system of the body, manipulating it to make it more
efficient. A note, these typically will
not be found in the mall doing chair massages.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><i><span style="font-size: 10.5pt;">4: Acupuncturist<o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">There is no Ancient Chinese
Secret… While people try to put stone
age mythology into medical practice, the core idea of acupuncture is
sound. Acupuncture is based around
trigger point release and manipulation of the healing processes of the human
body. While not for everyone, acupuncture
can be used as a pain reliever for joint pain, as well as help direct blood
flow to problem areas. Finding a good
acupuncturist can be hard, so ask around and do your research before letting
someone stick you with pins. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><i><span style="font-size: 10.5pt;">5: Physical Therapist<o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">A physical therapist is
specialized is rehabilitating the human body after injury or surgery. They typically use conservative exercise
regiments and rehabilitative tools (e-stim, ultrasound, etc…) to help
strengthen the body and get a person back to normal.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><i><span style="font-size: 10.5pt;">6: Personal Trainer <o:p></o:p></span></i></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">A personal trainer can help
you maintain your body and help prevent any muscular weakness or imbalances
that cause back pain. Finding a good
personal trainer who specializes in back pain can be a challenge, but once
found they can help you lead a healthier life. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 10.5pt;">TREATING YOUR BACK PAIN</span></b><span style="font-size: 10.5pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">Once you have figured out
what is going on, you can treat the problems. Make sure each person in your treatment team has each other's
information and make sure they communicate with each other. Some treatments can conflict with each other.
<o:p></o:p></span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-size: 10.5pt;">SO, YOU'RE BROKE…<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;">I've been there. So you cannot afford a treatment team… well, thanks to the internet there are many
online resources and forums that have people like me who just want to help others
treat their problems. Some problems can
be as simple as fixing your posture or doing corrective exercises. It's all about leaving pride behind and
asking for help.<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 10.5pt;"><i>If you have chronic pain and are in need of help, feel free to email contact me through my facebook account or email me at lasharm(at)hotmail.com.</i></span></div>
Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-59868416261811870252012-12-10T08:22:00.002-08:002012-12-11T08:34:54.037-08:00Recipe: Creamy Chicken & Broccoli If you take the steps to control portions, make healthy choices over unhealthy junk, and make sure you enjoy the experience of your food then you will be able to easily control your weight. <br />
<br />
However; for anyone who lives with a high maintenance athlete or a bodybuilder, it can be hard to eat with them--especially if you are trying to maintain or even lose weight. My former roommate Caleb and my long time partner Dee knew this feeling too well. During my bulking periods, I would be eating a "disgusting" amount of calories (in the neighborhood of 5000-8000 a day). So to reach out to my friends, I decided to try to change up some of my recipes so I could still bulk, but they could still enjoy a meal with me.<br />
<br />
I decided to make this "healthy and flavorful meal" for Dee and I this last weekend. Here's the Recipe and the Breakdown.<br />
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<i>Tip: Buy in bulk...</i></div>
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<div class="MsoNormal">
<st1:metricconverter productid="1 lb">1 lb</st1:metricconverter>
chicken Breast, cut into chunks </div>
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3-4 strips bacon, cut into thirds </div>
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1½ cup broccoli </div>
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½ sweet onion, sliced </div>
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1 clove minced garlic </div>
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½ can of Chicken Broth (low sodium optional) </div>
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1 cup rice (add 1/6 cup vermicelli and +½ can of Chicken Broth for variety in texture)</div>
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celery salt (1 tbsp)</div>
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black pepper (1 tsp)</div>
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onion powder (1 tsp)</div>
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garlic powder (1 tsp)</div>
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2 tbsp olive oil </div>
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<br /></div>
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<o:p> </o:p><o:p>Makes 4-6 servings... </o:p>Easily serves 1 bodybuilder.</div>
<div>
~1280 calories = 50g Fat (450c), 125g Protein (500c), 77g Carbs (308c) (sources: caloriecounter.com)</div>
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1: Set stove top to low heat.
Sauté onions and garlic, pan fry bacon until brown-set aside.</div>
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2: Set stove top to medium low heat and coat pan with oil (olive oil spray
is good). Cut chicken into pieces and
slowly brown (making sure inside is cooked through). </div>
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3: Add broth, onions, garlic, bacon, and spices to chicken and
stir. Set to simmer.</div>
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4: Cook broccoli and rice covered for 7-10 minutes (til broccoli softened and rice is tender).</div>
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5: Mix broccoli and rice to chicken.</div>
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6: Cook till the broth reduced down to a cream. </div>
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Serve and Enjoy. May be stored and served for up to 2 days.</div>
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Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-6186789424481205222012-12-09T17:16:00.001-08:002012-12-10T08:23:41.354-08:00Foam Rolling Primer<br />
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<span style="font-family: 'Cooper Black'; font-size: 36pt; text-align: right;">Get Rolling!</span></div>
<div style="text-align: start;">
<i><span style="font-size: 10.5pt;"> Written by Richard Tarleton</span></i></div>
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<br /></div>
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<b><i><span style="font-size: 14.0pt;">What is Foam Rolling?</span></i></b> </div>
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Foam
rolling allows you to do the work of a massage therapist, kneading and working
out tight and sore muscles, speeding recovery and improving balance,
coordination, and flexibility. Athletes
and clinics have been using it successfully for years. </div>
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Foam
Rolling works by utilizing your body weight against the roller and gently
"rolling out" with the grain of the muscle from one end to the
other. When properly performed foam
rolling is a self deep tissue massage technique <i>(Called Self-Myofacial
Release)</i> that mobilizes the tissues and stimulates circulation to the area,
helping you recover quicker and keep your muscles flexible. Depending on your goals, foam rolling may
benefit you before and/or after your workouts.</div>
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<b><i><span style="font-size: 14.0pt;">What is a foam roller?</span></i></b> </div>
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A
foam roller is a piece of extruded foam, much like a swim noodle but
denser. They are commonly 6-inches wide
in diameter and can be between 1 and <st1:metricconverter productid="3 feet">3
feet</st1:metricconverter> long. There
are some "advanced" rollers that are textured or made of PVC piping,
but they are reserved for those with dense muscle tissue (<i>i.e. athletes</i>). </div>
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<br /></div>
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<b><i><span style="font-size: 14.0pt;">Rolling Technique is simple.</span></i></b> </div>
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With
the roller on the ground gently place the end of the muscle you want to work on
it. Slowly start to roll back and forth
with the grain of the muscle. Start with
small short passes at first eventually rolling from one end of the muscle band
to the other. </div>
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If
you encounter any knots or hot-spots, back off slowly and gently roll to
"bump" against it until you can make a full pass over it. Each muscle group can be rolled for 30-60
seconds (performing between 10 and 20 full passes) or until it feels relaxed
and mobile.</div>
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<b><i>A
gentle word of caution.</i></b> At
first, using the Foam roller can be intense—and even painful—as any deep tissue
massage can be. As the tissue becomes
more pliable over time, the pain will diminish.
Avoid putting too much pressure on joints, bony structures, and
tendons. Go easy at first.</div>
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Some
exercises focus on balance and muscular coordination rather than
self-massage. With these exercises,
perform each movement slowly and in a controlled manner. The goal is to remained balanced on the
roller. Also, key note: <u>Remember To
Breathe</u>!</div>
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<i>Now
that you understand what the goals of rolling are, here is a 10-exercise
starter program for Foam Rolling. Try
each of these exercises before and after your regular workout.<o:p></o:p></i></div>
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<i><br /></i></div>
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These
10 exercises are the basics of foam rolling.
A personal trainer can help you decide if other exercises will benefit
you and how to get the most out of your workouts. </div>
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<b><i>DISCLAIMER:
These exercises are intended for healthy adults. Perform these exercises at your own
risk. Consult your trainer, physical
therapist, or doctor before starting a new exercise program. <o:p></o:p></i></b></div>
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**********</div>
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<b><i><span style="font-size: 10.5pt;">Source: Hughes,
</span></i></b><st1:place><b><i><span style="font-size: 10.5pt;">Erin</span></i></b></st1:place><b><i><span style="font-size: 10.5pt;">. "Foam Roller Fitness". 2002.</span></i></b></div>
<br />Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-77663458080294143972012-12-09T11:51:00.001-08:002012-12-10T08:24:38.046-08:00Weightlifting Primer: The Layman's Guide to the Big Three<br />
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<b style="background-color: black; color: #eeeeee;"><u><span style="background-position: initial initial; background-repeat: initial initial; font-size: 10.5pt;">THE ORIGINS OF
STRENGTH TRAINING</span></u></b></div>
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<span style="font-size: 10.5pt;">Getting stronger is simple… Pick up something heavy, don't hurt yourself,
and after resting repeat with something heavier. This simple idea is how athletes have been
building their strength for ages. It's
called "Progressive Loading". <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Progressive loading's roots begin with the story of </span><st1:place><span style="font-size: 10.5pt;">Milo</span></st1:place><span style="font-size: 10.5pt;">. In the ancient Greek myth a boy named </span><st1:place><span style="font-size: 10.5pt;">Milo</span></st1:place><span style="font-size: 10.5pt;">
carried his pet calf to town each day. Each day the calf grew larger and </span><st1:place><span style="font-size: 10.5pt;">Milo</span></st1:place><span style="font-size: 10.5pt;">
continued carrying it until he was hefting a full-size bull to town each
day. While it is not recommended using a
cow as a strength training device, the idea remains the same… Start with a
weight that is manageable yet challenging and each workout gradually increase
the weight. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Over the years many institutions have tested out
several methods of training. By knowing
an estimated 1-repetition max of a trainee and knowing their goals a
progressive plan can be designed. As a
general rule , to keep progressing with a resistance exercise each workout add
an incremental amount of weight (2 ½ to </span><st1:metricconverter productid="5 lbs"><span style="font-size: 10.5pt;">5 lbs</span></st1:metricconverter><span style="font-size: 10.5pt;">). <o:p></o:p></span></div>
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<span style="background-color: black;"><span style="color: white;"><b><u><span style="background-position: initial initial; background-repeat: initial initial; font-size: 10.5pt;">STRENGTH vs. SIZE</span></u></b><b><u><span style="font-size: 10.5pt;"><o:p></o:p></span></u></b></span></span></div>
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<span style="font-size: 10.5pt;">For most people it comes down to either wanting to
increase their Muscle Strength or their Muscle Size. For those who want to maximize <b><i>strength</i></b>
</span><i><span style="font-size: 10.0pt;">(Powerlifters and Strongmen)</span></i><span style="font-size: 10.5pt;">, it has been proven that training with more weight
vs. less reps works best. For those
focused solely on <b><i>muscle size</i></b> </span><i><span style="font-size: 10.0pt;">(Fitness Models and Bodybuilders)</span></i><span style="font-size: 10.5pt;"> it is better to train with more repetitions at a weight that is still
challenging. </span></div>
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<span style="font-size: 10.5pt;">For <b><i>Joe and Jane Fitness</i></b> who are usually
just wanting to "tone up", training somewhere in the middle is best. There is less risk of injury and overtraining
while still building strength and muscle definition </span><i><span style="font-size: 10.0pt;">(though not as quickly as those training in the
extremities)</span></i><span style="font-size: 10.5pt;">. When a person is just starting out, sets of
8-to-12 repetitions are recommended <i>(usually 1-3 sets total)</i>. </span></div>
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<b><u><span style="background-color: black; background-position: initial initial; background-repeat: initial initial;"><span style="color: white;">FORM & FUNCTION</span></span><o:p></o:p></u></b></div>
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<span style="font-size: 10.5pt;">Proper form is as important as the weight a person
lifts. If a lift is executed wrong,
shearing forces in the joints and on tissues can cause serious damage.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-size: 10.5pt;">A good example of this is with the Squat. Most novices let their knees bow in too much,
which puts excessive force on the ligaments and meniscus, which can tear
both. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">An experienced lifting coach is a tool for success
with resistance training. Compound lifts
such as the Squat, Dead Lift, or Bench Press are complex movements and without
an experienced coach to make sure the lifter is performing them properly
mistakes can—and will—be made. Those
mistakes are hard to spot while the person is in the middle of a lift and can
result in injury once the resistance is increased. Try to find an experience coach at your gym
when starting out to mentor you. <o:p></o:p></span></div>
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<b><u><span style="background-color: black; background-position: initial initial; background-repeat: initial initial;"><span style="color: white;">THE BIG THREE LIFTS</span></span></u></b><u><o:p></o:p></u></div>
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<span style="font-size: 10.5pt;">There are three important lifts for anyone to learn;
the Squat, the Dead Lift, and the Bench Press.
These three lift provide the core to any good weight lifting
routine. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Knowing the proper form for each of the three big
lifts is essential for success. If the
form is off even by a small fraction with little weight, the malfunction will
be exaggerated at heavier weights. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">If you cannot do the exercise with perfect form, then
you cannot do it at that weight. Bad
form will result in injury. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">The following section details the Three Big Lifts,
accessory exercises, and making a routine.<o:p></o:p></span></div>
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<span style="background-color: black;"><span style="color: white;"><u><span style="font-family: 'Varsity Regular'; font-size: 18pt;">.</span></u><u><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Varsity Regular'; font-size: 18pt;"> THE BARBELL SQUAT</span></u></span></span><u><span style="font-family: 'Highlight LET'; font-size: 18pt;"><span style="background-color: black;"><span style="color: white;"> </span></span><span style="background-color: white;">.</span></span></u><u style="background-color: white;"><span style="font-family: "Highlight LET"; font-size: 18.0pt;"><o:p></o:p></span></u></div>
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<span style="font-size: 10.5pt;">Known as the King of Lifts, the Squat when performed
correctly requires great leg and core strength.
<o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">The exercise sounds easy; however, most people do not
have the flexibility, core strength, or balance required to do weighted
squats. It is recommended that a person
master a body weight squat before attempting a weighted squat. </span></div>
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<b><span style="font-size: 11.0pt;">THE BARBELL SQUAT</span></b><span style="font-size: 11.0pt;"> is performed by stepping into the rack and position the bar at back of
shoulders, just below the bottom of the neck <i>(on the Trapezius, avoiding any
bony structures)</i>, grasping the bar on the sides. When gripping the bar, have the thumbs on the
outside of the bar, this will reduce the chance of the bar "rolling"
and injuring the wrists. <o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">Pushing elbows up maintains bar stability and comfort.
Making sure to keep the chest up, dismount from the rack and position heels
shoulder width apart, facing 45 degrees out. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">As you descend,<b> push your knees out in line with
your toes</b> and allow your hips to bend out while keeping your chest and
elbows up. Descend to full range of motion and then push up through your heels,
driving through your hips and keeping your chest up. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Remember, the bar will be traveling with your body in
a virtually straight "up and down" line. If you feel the bar pulling you forward or
backward during the lift, reset with a lighter weight and practice your form.<o:p></o:p></span></div>
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<b><span style="font-size: 10.5pt;">If you find yourself doing any of the following, focus
on your form extensively. <o:p></o:p></span></b></div>
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<span style="font-size: 10.5pt;"> <b><i>-not
reaching at least parallel with your hips. </i></b></span></div>
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<span style="font-size: 10.5pt;"><b><i> -knees
bowing in or out. <o:p></o:p></i></b></span></div>
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<b><i><span style="font-size: 10.5pt;"> -weight
shifting to the balls of your toes.<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 10.5pt;"> -pain
in the knees or ankles.<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 10.5pt;"> -looking
down at feet while squatting.<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 10.5pt;"> -losing
balance.<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 10.5pt;"> -not
able to "sit" in bottom position.<o:p></o:p></span></i></b></div>
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<span style="background-color: black;"><span style="color: white;"><u><span style="font-family: 'Varsity Regular'; font-size: 17.5pt;">THE BARBELL BENCH PRESS</span></u><u><span style="font-family: "Varsity Regular"; font-size: 17.5pt;"><o:p></o:p></span></u></span></span></div>
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<b><i><span style="font-size: 10.5pt;">"What's your Bench?" </span></i></b><span style="font-size: 10.5pt;">is one of the first questions any decently muscled guy
gets asked about weightlifting. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">The Bench Press is an effective exercise for building
the chest, shoulders, and arms.
Maintaining proper form is essential as overloading the shoulder can
result in serious injury.</span></div>
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<b><span style="font-size: 11.0pt;">THE BARBELL BENCH PRESS</span></b><span style="font-size: 11.0pt;"> is performed laying flat on a bench. Your chest should be pushed slightly out and
shoulders square. Maintain a natural back arch <i>(a hand should be able to
slip between the arch and the bench)</i>.
Grip the Barbell around shoulder width. <o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">Dismount the barbell from the rack with an overhand
grip. Bring the barbell down to your middle chest, then press up until your
arms are fully extended over the shoulders.
Do not lock your elbows.<o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">The forearms should always remain in line under the
bar. If the forearm becomes out of
alignment, the weight will be unevenly distributed and carry the weight towards
the head or the waist. </span></div>
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<span style="font-size: 11.0pt;">Arms and chest aside, the back and feet are just as
important in the lift. <o:p></o:p></span></div>
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<span style="font-size: 11.0pt;">The back and feet act as a giant stabilizer during the
lift. A weak back will limit the
lifter's ability to maintain control of the weight. The Feet should remain firmly against the
ground throughout the lift to maintain balance. </span></div>
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<span style="background-color: black;"><span style="color: white;"><u><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Varsity Regular'; font-size: 17.5pt;">THE BARBELL DEADLIFT</span></u><u><span style="font-family: "Varsity Regular"; font-size: 17.5pt;"><o:p></o:p></span></u></span></span></div>
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<b><i><span style="font-size: 10.5pt;">You pick it up and put it down… It's that simple.<o:p></o:p></span></i></b></div>
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<span style="font-size: 10.5pt;">Unfortunately, most people don't know how to lift things
off the ground properly to begin with; pulling straight-legged with the back
arched twisting and jerking.</span><span style="font-size: 10.5pt;"> </span><span style="font-size: 10.5pt;">Herniated
disks and pulled muscles await those who try to go heavy and not learn proper
form.</span><span style="font-size: 11.0pt;"> <o:p></o:p></span></div>
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<b><span style="font-size: 10.5pt;">THE BARBELL DEADLIFT</span></b><span style="font-size: 10.5pt;"> starts with positioning yourself over the middle of the bar with feet
shoulder width apart. Make sure the bar is parallel to the middle of your feet,
close to your ankles. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Bend down and grab the bar with an Overhand or
alternating grip, slightly bend your knees bringing your shins forward till
they touch the bar and look straight. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;"><br /></span></div>
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<span style="font-size: 10.5pt;">Keep your chest up so that you maintain a straight
posture with your back. Lift the bar by extending the hips pulling the chest
up, keeping it in contact with your shins on the way up and making sure to
retain that straight posture. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">Lock out at the top of the movement and put the bar
back down keeping it close to your shins. <o:p></o:p></span></div>
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<span style="font-size: 10.5pt;">For beginners, the Deadlift can be uncomfortable as
the bar scrapes up the legs. If this
becomes a problem, wear long socks or pants to guard the shins. <o:p></o:p></span></div>
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<span style="background-color: black;"><span style="color: white;"><u><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Varsity Regular'; font-size: 17.5pt;">ACCESSORY LIFTS</span></u><u><span style="font-family: "Varsity Regular"; font-size: 17.5pt;"><o:p></o:p></span></u></span></span></div>
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While
virtually every muscle is taxed using the Squat, Deadlift, and Bench Press it
is still good to round out a routine with accessory lifts.</div>
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While
you cannot spot reduce fat, you can enhance specific muscle groups through
isolation exercises. If you focus on a
lot of curls and triceps extensions, your arms will get bigger. The key is to look in the mirror, figure out
what you want to enhance, and work on it.</div>
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<span style="background-color: black;"><span style="color: white;"><u><span style="background-position: initial initial; background-repeat: initial initial; font-family: 'Varsity Regular'; font-size: 17.5pt;">WRITING THINGS DOWN</span></u><u><span style="font-family: "Varsity Regular"; font-size: 17.5pt;"><o:p></o:p></span></u></span></span></div>
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The
key to progress is to know where you have been.</div>
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Keep
track of each workout; every rep counts.
Every time you come in to the gym, look at what you did the workout
before, add some more weight to what you did before (2 ½ lbs to <st1:metricconverter productid="10 lbs">10 lbs</st1:metricconverter>), and lift. </div>
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These
exercises are the basics of weight lifting.
A personal trainer can help you decide if other exercises will benefit
you and how to get the most out of your workouts. </div>
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<b><i>DISCLAIMER:
These exercises are intended for healthy adults. Perform these exercises at your own
risk. Consult your trainer, physical
therapist, or doctor before starting a new exercise program. <o:p></o:p></i></b></div>
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<b><i>©RICHARD
TARLETON 2012</i></b></div>
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**********</div>
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Sources:
Hatfield, Frederick C.; Fitness: The Complete Guide; I.S.S.A.; 2009 </div>
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<br />Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-85911638325643813262012-12-06T13:19:00.000-08:002012-12-06T13:20:17.773-08:00I'm the MAD guy at the gym...Most people don't know me... so I'll lay it out for you.<br />
<br />
I'm that guy in the gym who everyone thinks never smiles. They think I'm always mad. Even though all of my clients and friends will say I act with a gentle but firm hand, I am not there to be nice... not there to make excuses or listen to them. I'll tell you what works, and enable you to attain your goals. I know that if you take the necessary steps, plan for your goal, and learn to push through every obstacle you can get farther in life than you ever thought possible. I will go out of my way to help you get the results you deserve.<br />
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...but I wasn't always this way.<br />
<br />
A decade ago I was lost... had no passion or plan. I was selfish. I had just got out of high school, and though being athletic with a background in weightlifting, gymnastics, and wrestling I had not prepared to become a successful person. I had thrown away opportunities in pursuit of insignificant pleasures. I sacrificed time and opportunities to play games, watch TV, and generally screw off. I bounced around from job to job, trade to trade, never finding anything I wanted to do. This led to debt, being frustrated, and eventually to my downfall.<br />
<br />
In 2006 I got injured. I took a 15' fall at work and sprained every muscle from my chest to my knees. I also chewed up 2 of the discs in my lower spine which led eventually to damage to my nerve tissue. I spent months dealing with insurance companies and docs who refused to treat me. I dealt with depression, chronic severe pain, and true rage... I watched my body start to whither. My left leg started to shrink and eventually I could barely walk on my own. I decided that it was do or die. I contemplated my options, and it was kill or be killed.<br />
<br />
I got MAD... Mindful, Aggressive, and Determined... and took action to solve my problems.<br />
<br />
I studied, learned the physiology of the human body. Kinestheology, biomechanics, pain management techniques, nutrition, supplementation... these became my arsenal. Now I needed a team to bring it all together.<br />
<br />
I found a doctor who was able to help me, a chiropractor who helped me rebuild my back, and a physical therapist who gave me the strength to rebuild my body from the ground up.<br />
<br />
3 years of hell. Every day, focusing on the end game. At first it was to walk, then it became to become better than I was. At the start of 2010, I had become stronger than I ever had been and had learned who I was. <br />
<br />
I had found my passion. I had found my purpose. I had to continue to evolve and help others do the same.<br />
<br />
So that is what created me... the MAD guy in the gym. To achieve your goals, you need to be Mindful, Aggressive, and Determined. <br />
<br />
<br />
<br />
<br />Richard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0tag:blogger.com,1999:blog-7422239891561059580.post-64543930519268179492012-12-06T12:13:00.003-08:002012-12-06T12:13:44.044-08:00The Journey BeginsThis is to chronicle my journey to becoming a Bodybuilder, to keep myself motivated, and to help other stay true to their path seeking better health.<br />
<br />
This blog will feature every trial I encounter... from workouts, injury prevention, dieting, recipes, schedules, and even dealing with life that tries to interfere with my journey.<br />
<br />
More to follow soon...<br />
<br />
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~Richard TarletonRichard Tarleton; CPThttp://www.blogger.com/profile/04251685354595992776noreply@blogger.com0