You’re going to love the recipe below – it’s a guilt-free way to enjoy the favorite flavor of the season – pumpkin. But before we dive into the recipe, I have to jump up on a soapbox for a moment…
Ask yourself this question (and answer it honestly!) How hard are you really pushing yourself while you exercise?
Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.
Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.
Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
Have an audience.Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.
Get a caffeine boost.Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.
Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.
Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.
Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.
Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.
Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.
Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.
Use a professional. If you don't already, have me design your workouts. This will ensure that you’re being challenged and seeing results.
Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.
Call or email me today and we will get you started on the exercise program that is right for you.
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Jason Kozma Mr. America High Performance Personal Training    |
Jason's Recent Blog Posts
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What is online personal training?
It's one on one coaching with a detailed training and nutritional program tailored to your unique goals with the hands on attentions and accountability you need delivered through my exclusive "Train with Mr. America" app.
My robust app has fantastic training and nutrition accountability tools and tracking, exercise videos and descriptions and direct messaging to me!
Your unique training program will be designed according to what exercise equipment you have available, good for home or gym training.
Offering 4, 8, 12 and 16 week programs
Learn more and sign up here!
Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.
Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.
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Acupuncture to Achieve a Healthy Weight: A Total Health Program
Finding the motivation to start or stick with a weight loss program can seem overwhelming, but using a multi-faceted program is a good approach. Acupuncture and Chinese medicine address system imbalances that can cause weight gain and create hurdles in achieving a healthy weight with effective tools to control appetite, improve digestion, knock out unhealthy food cravings, increase energy, and decrease bloating.
When the spleen cannot efficiently break down food, an excess of body fluid or mucus results. This is a condition known as dampness. Damp conditions also interfere with how well nutrients are extracted from food. Without proper nutrition, the body is unable to provide energy to its cells and in comes the onset of fatigue. Moreover, dampness causes stomach distention and interferes with digestion. If you can imagine how heavy and difficult your footsteps would be while trudging through knee-high thick mud, you can begin to see how unwieldy a debilitated digestive system can become.
The spleen channel enjoys regularity. Aim to have meals around the same time every day. Balancing the spleen and stomach channels will correct energy imbalances throughout the digestive system and result in a physical shift toward more natural energy and less food cravings.
Each acupuncture treatment is customized to your needs and focuses on overall well-being, with the objective of correcting imbalances, increasing circulation, stimulating metabolism, and calming the nervous system. Techniques and points vary and are chosen, each session, based on the symptoms or triggers you are experiencing at that time. For instance, you may need help addressing a desire to overeat during your menstrual cycle or increased stress one week.
Deep breathing with visualization can strengthen willpower and be used as a tool to curb hunger and cravings. Most patients report a marked decline in appetite and cravings with acupuncture treatment alone, but healing foods and exercises can definitely enhance the results.
Acupuncture is a powerful tools for achieving a healthy weight, by itself or as a supportive treatment for other weight management programs like Jason's.
Click to see how acupuncture and Oriental medicine can help you meet your your weight management goals and help you to live a long, healthy life!
Santa Monica Acupuncture and Wellness
3029 Wilshire Blvd #201
Santa Monica CA 90403
(310) 564-4325
www.lbinder.com
Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Courtesy of RealHealthyRecipes.com
What you need
Servings: 5
4 large eggs
¾ cup egg whites
1 (15oz) can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray
Instructions
1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!
Nutrition
One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.
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