Make it Happen!!!

If you really want something you can figure out how to make it happen. ~ Cher (yes... Cher!)

 

1. Strive for progress, not perfection. -Unknown
2. You want me to do something... tell me I can't do it. -Maya Angelou
3. You miss 100% of the shots you don't take. -Wayne Gretzky
4. If you don’t make mistakes, you aren’t really trying. -Unknown
5. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl
6. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi
7. Motivation will almost always beat mere talent. -Norman R. Augustine
8. I'd rather be a failure at something I enjoy than a success at something I hate. -George Burns
9. Energy and persistence conquer all things. -Benjamin Franklin
10. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson
11. No act of kindness, however small, is ever wasted. -Aesop
12. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein
13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz
14. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan
15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan
16. Fear is what stops you... courage is what keeps you going. -Unknown
17. The finish line is just the beginning of a whole new race. -Unknown
18. The difference between a goal and a dream is a deadline. -Steve Smith
19. Just do it.™ -Nike
20. In seeking happiness for others, you find it for yourself. -Anonymous
21. The secret of getting ahead is getting started. -Mark Twain
22. It's not who you are that holds you back, it’s who you think you’re not. -Anonymous
23. Luck is a matter of preparation meeting opportunity. -American Proverb
24. It's never too late to become what you might have been. -George Elliot
25. Clear your mind of can’t. -Samuel Johnson

 

 Some people want it to happen, some wish it would happen, others make it happen.  ~ Michael Jordon... (Yes... Michael Jordon!)

I was Born to do this!! Coasteering Madness

Antioxidants - The Super Foods for Optimal Health

One of the best ways to keep your immune system strong and prevent colds and flu might surprise you: Shop your supermarket’s produce aisle.

Experts say a diet rich in fruits and vegetables can help you ward off infections like colds and flu. That’s because these super foods contain immune-boosting antioxidants.

What are antioxidants? They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and arthritis. Free radicals can also interfere with your immune system. So fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections.

Antioxidants for Immunity: Where to Find Them

Adding more fruit and vegetables of any kind to your diet will improve your health. But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Other super foods that are rich in antioxidants include:

• Prunes
• Apples
• Raisins
• All berries
• Plums
• Red grapes
• Alfalfa sprouts
• Onions
• Eggplant
• Beans

Vitamins aren’t the only antioxidants in food. Other antioxidants that may help boost immunity include

• Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
• Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products

Antioxidant Super Foods: How Much Do You Need?

For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. That’s the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency.

Here are the RDAs for some antioxidants:  

Zinc: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.

Selenium: 55 micrograms for men or women.

Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.

Vitamin C: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women.

Vitamin E: 15 milligrams for men and women.

How Foods Boost Immunity

Can’t you get antioxidants from taking a vitamin or a supplement? Yes, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. For example, researchers delving into the mysteries of fruits and vegetables and the complex antioxidants they contain have discovered benefits of:

• Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.
• Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.
• Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.

If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.

Add These 10 Supplements To Your Daily List

The key to bodybuilding success is doing all you can do every day with consistency. If you’re on a hardcore training regimen and your nutrition program is supplying your body with all the necessary calories and nutrients, you’re in a position to get the most from your supplementation regimen. This can give you a significant edge. Bodybuilders often believe that the key to bodybuilding success is supplementation in the absence of one of the above constituents, but they’re missing the point. The best way to grow is to first take care of your training and nutrition, and then tackle supplementation for an additional edge.

When you implement a supplement plan with dedication, you’ll get far more from it. Read through our daily to-do list, and incorporate any, many or all of the recommendations. You may be surprised at how much better your muscle-building results are when you are committed.

1 | Whey To Start The Day

Take in a whey protein shake immediately after you wake up in the morning. You’ve been sleeping for as many as eight hours, so you have not been providing your body with aminos for muscle building, muscle maintenance and other body processes. Although sleep allows your body to grow and recover, it leads to a catabolic state in which your body breaks down muscle mass to get the necessary aminos for conversion into energy. Whey is among the fastest digesting proteins, and it will give your body amino acids for fuel and growth. This will prevent your body from turning to muscle for those amino acids. Jump-start growth from the very beginning of the day by taking in whey protein first thing in the morning, even before you shower or brush your teeth.

Mix whey protein with water for faster digestion. At this time of day, avoid consuming fats, complex carbs and fiber as these will only slow down digestion and absorption of protein, working against your goals.

Prescription:

Take in 30 to 50 grams (g) of whey protein upon waking.

2 | Multiply Gains With A Multi

Twenty minutes later, you’ve taken your shower and dressed. Now, it’s time for breakfast. You’ve given your body an instant hit of fast-digesting protein. Next, you should consume a whole-food meal that includes slow-burning fuel. Eat a breakfast consisting mainly of protein (such as eggs and breakfast meat) and complex carbs (such as oatmeal or whole-grain toast). A piece or two of fruit is good at this time, as well. The fructose in fruit will directly replenish the glycogen stores in your liver, which will turn off the catabolic processes and help you get into an anabolic mode quicker. In addition, take a multivitamin.

It’s beneficial to take a multi with breakfast for two reasons: one, it’s easier to digest and process these nutrients when consumed with a whole-food meal; two, you provide your body with these nutrients at the very start of the day so that they can begin supporting muscle growth and enhancing immunity.

Prescription:

Eat a breakfast comprising protein, fruit and complex carbs, and take multivitamins/multiminerals.

3 | Fiber Up

You can also elect to take a fiber supplement with breakfast. Fiber provides a host of bodybuilding benefits, including digestion improvement and absorption of nutrients and amino acids. Fiber also slows digestion, helping your body to process protein more slowly to give you more bang for your buck. It’s not critical to take fiber with breakfast, but doing so will help slow the release of amino acids so that they will remain available in the bloodstream until the next meal. At any rate, fiber should be taken with whole-food meals (or a protein shake before bedtime) to most effectively slow the release of aminos. To boost fiber intake take another dose of a fiber supplement just before going to bed.

Doing so with or right before your last protein shake of the day will not only boost your overall fiber intake, but it will also slow down digestion of the protein supplement. This will help keep aminos circulating in your bloodstream longer, helping to protect hard-earned muscle mass from overnight breakdown.

Prescription:

Take a fiber supplement with at least 3 g of fiber at breakfast. Take another 3 g of fiber with or just before your last protein shake of the day.

4 | Crank Up The Caffeine

Caffeine is one of the most basic and most effective sports supplements. In that case, it’s not surprising that it’s also one of the best bodybuilding supplements. Caffeine is an excellent option, no matter what phase of the bodybuilding season you’re in. It’s great for growth because it can help boost training intensity and focus. It’s also beneficial when you’re trying to shed bodyfat because it helps your body remove fat from storage and use it as energy. Of course, too much caffeine can make you jittery and can keep you from sleeping. For best results, supplement with caffeine once or twice a day, preferably early in the day.

Prescription:

Drink one or two cups of coffee or take 200-400 mg of a supplemental form, especially before exercise. To combat fatigue, take 200 mg as needed. For fat loss, go with 100-300 mg every four hours.

5 | Create More Muscle With Creatine

The benefits of creatine are well established. Taking creatine before and after a workout can provide numerous bodybuilding benefits. First, creatine can help drive water into muscles, helping them to be temporarily stronger. When you train with more weight (and reps), you stimulate more muscle growth. Second, after a workout, creatine can help drive nutrients into muscle mass to better facilitate recovery. In addition, newer research is demonstrating that creatine offers antioxidantlike protection and can boost the benefits of cardiovascular training. For all these reasons, creatine is the number-one bodybuilding supplement.

Prescription:

Take 2-3 g of creatine with a whey protein shake before you work out, and take 2-3 g of creatine (for a total of about 5 g) with a whey protein shake afterward.

6 | Grow With Glutamine

Along with creatine, glutamine is one of the best bodybuilding supplements on the market. Glutamine is the most abundant amino acid in the body, and as such it’s used for myriad physiological processes. Among these, glutamine offers the following advantages for bodybuilders: it improves digestion, enhances immunity and promotes recovery. Glutamine also provides energy by supplying muscles with important metabolic intermediates. In addition, it aids in the production of bicarbonate, which buffers fatigue-producing chemicals formed during intense exercise. Glutamine helps muscles to load up better with glycogen after exercise. These reasons make it important to take the supplement both before and after exercise. Your body can manufacture this amino from other aminos in your body, but to do so, it pulls them from storage, breaking down muscle mass in the process. Supplementing with glutamine gives your body what it needs without tearing apart the muscles you’ve worked so hard to build.

Prescription:

Take 5-10 g of glutamine before training and the same amount afterward. Add glutamine to whey shakes or drink it with water at other times of the day. Build up the dosage slowly, and keep your total daily dose under 40 g.

7 | Whey To Work Out

One of the best things for your body is a whey protein shake before and after you work out. This is the time of day when bodybuilders put the heaviest nutritional demand upon their bodies, and whey protein helps to add more muscle mass. If you drink a whey protein shake before training, it typically won’t negatively affect your workout because whey is easy to digest. It will also provide aminos to your body to help recover and build muscle mass. Another shake right after you work out will kick the recovery and growth processes into high gear. Take both with fast-digesting carbs (like sugars, such as dextrose, maltodextrin or Vitargo). These drive protein (and the creatine you’ll also have around that time) into your muscles and help restock glycogen stores that were burned up while training.

Prescription:

Pretraining, drink 20 to 40 g of whey protein with 40 to 80 g of simple carbs. Posttraining, drink the same. You can add glutamine and creatine to the mix, as described previously.

8 | Boost Antioxidants

When you train hard or put your body under other types of strain, you create harmful free radicals. Antioxidants such as vitamins C and E can combat free radicals and help keep your muscles growing. Your multi most likely already contains these basic nutrients, but having a second dose later in the day is a great way to ensure the availability of the vitamins for bodybuilding benefits. So, include an additional dose of these antioxidants with dinner (or with your postworkout whey shake) as they are most effective when taken in conjunction with calories.

Prescription:

Consume 500 mg of vitamin C and 400 IU of vitamin E with a large whole-food dinner or postworkout with a shake.

9 | Get Z’s With Zinc And Magnesium

Bodybuilders and other athletes are notoriously deficient in zinc and magnesium. The demands of training increase the body’s need for these minerals. In addition, minerals tend to be lost through sweat, creating an even greater deficit. Taking a zinc and magnesium formulation such as ZMA can help overcome the effects of overtraining and can increase anabolic hormone levels, including free testosterone and insulinlike growth factor-1. Those hormones may otherwise be suppressed in hard-training athletes. ZMA can also improve the quality of sleep (thus, additionally aiding recovery). Keep in mind that ZMA works most effectively on an empty stomach, especially in the absence of calcium. If need be, you can take it with a protein shake, but you’ll get much better results if you can take ZMA a half-hour or so before the shake.

Prescription:

Supplement with ZMA on an empty stomach about a half-hour before your last protein shake of the day. Follow label instructions. Most products provide 30 mg of zinc, 450 mg of magnesium and about 11 mg of vitamin [B.sub.6].

10 | The Case For Casein

Casein protein, like whey protein, is a fraction of milk protein. Unlike whey, case in protein is slowly digested. Consume a fast-digesting protein around your workout and when you first get up, but emphasize slow-digesting proteins at other times of day. Probably the most important time to take in a slow-digesting protein is just before bedtime, as you may go eight or more hours without eating. The longer you can keep amino acids in your bloodstream, the less likely your body is to tap into your muscle mass for its amino needs. You can also use casein as a meal replacement when you can’t get in a whole-food meal, but you’re looking to provide your body with a slow and steady source of aminos.

Prescription:

Take in 30 to 50 g of casein protein with or without carbs just before bedtime. Those trying to shed bodyfat should avoid carbs; those trying to add size should consume carbs (up to 50 g).

Follow this timeline of supplementation, train hard and smart, and muscular progress will be guaranteed on a day-to-day basis.

FAST NUTRITION TIPS

Collected by: Iron Mike Stone

Did you know? Fruits and vegetables provide key nutrients and act as a low-calorie filler

Avoid refined, simple carbs that contain white flour or white sugar

Ezekiel Bread is not as processed and not made with white flour

If you are serious about eating healthy, then you should look into preparing much of your food yourself

Brown rice is a staple of slow digesting carbs

 

 

Like fruit you really cant go wrong when you eat veggies

Blueberries are at the top of the list for antioxidants and bananas are great for post-workout carbs

Cottage cheese is a slow digesting form of protein and is very good to eat at night

With lean ground beef make sure you get something that is at least 90% lean

Lean ground turkey is a lean high quality protein, however, it's a little more expensive than chicken breast

Skinless chicken breast or cutlets are a lean inexpensive high quality protein and should be a staple of every diet

You should put as much time and energy in the kitchen as you do in the gym.

Good sources of fats include flax seed oil, Udo’s oil, organic peanut butter and krill oil

 

 

 

The good sources of carbohydrates include oats, brown rice, whole grain bread, sweet potatoes, fruits and vegetables

The body requires carbohydrates each and every day but should only be consumed in moderation to avoid excessive fat gain

Carbohydrates are the main source that the body draws energy from

The good sources of protein include lean cuts of red meat, cottage cheese, lean cuts of pork and other dairy products

One of the most common sources of protein is chicken

We need dietary fat for proper hormone production, joint health, cell membrane integrity and healthy skin, hair and nails

Frequent eating combined with the right food choices will super-charge the metabolism and turn your body into a virtual fat incinerator

Eat Smart - Eating quality nutritious food doesn’t have to be complicated

An example of a good healthy breakfast is a bowl of oatmeal, eggs, grapefruit and a cup of coffee 

 

 

Water is essential to the fat burning process

Proteins are the building blocks for repairing muscle tissue

Just because you embark on a muscle building phase does not mean that you can fill your body with junk food

Whether you’re trying to build muscle or lose fat you still need to maintain a healthy diet

The majority of people do not have a problem with following a nutrition plan but simply do not know what foods to choose

A caloric deficit can be created by exercising more, eating less, or ideally, with a combination of both

A calorie deficit is the only way to lose body fat, however, the caloric deficit must be kept small

It still amazes me how many people do not take nutrition seriously

Nutrition is a key component of any muscle building or fat loss phase

Surround yourself with friends who share the same goals to keep you motivated

Almonds, pecans, walnuts, and cashews are great sources of fat and a small amount of protein

Cream of rice is a good substitute for white rice

Cream of wheat is a good substitute for white rice

Caffeine boosts your metabolism slightly and helps you burn fat

Caffeine jump-starts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream

 

 

 

By: Iron Mike Stone

A Short Course on Meditation Techniques