Kids + Web Design work = no progress on the annual plan. We are all affected by life. But, I am going to get the spreasheet done and will post some more info tonight! :) Deviate from your plan, don't just toss it in the trash can.
Oh, and I just realized as well...I tend post the next day. So while this post is about day -4, I am sitting in day -3.
5.1.13
4.1.13
Planning Begins
Day -5
The first thing I do is head to the websites and download the races schedules for the series I plan on doing. I have uploaded my word doc so that you can see how much of a rough draft this is. Right now the MCCS series is being posted, so I will have to add that later. I will grab last year's dates as a place holder. And, I still need to print the INBA Natural Bodybuilding schedule. While dates may change throughout the year, at least you will have a point to deviate from. I will update the upload at the same location as it progresses (just in case you plan on racing in Hawaii, San Diego and on the East Coast). ;)
Now what do I do with these? Well, that will happen tonight and I will post then. :) baby steps...
The first thing I do is head to the websites and download the races schedules for the series I plan on doing. I have uploaded my word doc so that you can see how much of a rough draft this is. Right now the MCCS series is being posted, so I will have to add that later. I will grab last year's dates as a place holder. And, I still need to print the INBA Natural Bodybuilding schedule. While dates may change throughout the year, at least you will have a point to deviate from. I will update the upload at the same location as it progresses (just in case you plan on racing in Hawaii, San Diego and on the East Coast). ;)
Now what do I do with these? Well, that will happen tonight and I will post then. :) baby steps...
3.1.13
Days -7 and -6
Yes, you read that right. The plus a week is coming at the beginning. Why? Glad you asked! I am doing what I normally do at the start of the year: a cleanse. That will be finished Monday, my rest day. Don't worry, there will be more this week. Since I don't workout this week, I do all (or most) of my annual planning. Oh yeah. And, I will post it here as I go starting tomorrow with day -5 ;) I wouldn't get you all wound up then leave you waiting a week for anything to happen.
28 Days (plus a week) Begins!
Technically, this began yesterday, 1 January. But, I got behind so you
get it today. :)
Four weeks of my workouts. Yep, exactly what I do each day. Just remember, this is only for informational purposes; not a recommendation for you. Oh, and the plus a week will be obvious in the first post coming as soon as I send this. ;) I am going to be testing some items I have sitting around as well...you'll have to watch to find out.
Also, follow how I use THRIVE each day for the first 28 days on my Shelf Reliance Independent Consultant blog. And, if that is not enough to keep me busy, follow our preps to sail across the pacific in June on my personal blog Raising Poseidon. Alright. So, off to write the first two days of posts! Cheers!
Also, follow how I use THRIVE each day for the first 28 days on my Shelf Reliance Independent Consultant blog. And, if that is not enough to keep me busy, follow our preps to sail across the pacific in June on my personal blog Raising Poseidon. Alright. So, off to write the first two days of posts! Cheers!
17.7.12
Mission to Mars
Since I am part of the Mars food study, today's nutrition fact is being replaced by a way to stock up for emergencies and cook daily with THRIVE foods from JustAddWater.me:
"The THRIVE food line consists of the same foods you would purchase at the market—fruits, veggies, meats, beans, grains, dairy, and the basics—only with THRIVE you don’t have to dash to the store every time you run out of essential ingredients such as eggs or milk." Read More...
I believe in these foods as they are as close to fresh as you can get if there is no fresh available. They are also a great, cost-saving way to help cook in your daily life. See how I use them here.
See you Thursday with a quick refresher on how your lower extremities work together, thanks to the ACSM Journal! :)
"The THRIVE food line consists of the same foods you would purchase at the market—fruits, veggies, meats, beans, grains, dairy, and the basics—only with THRIVE you don’t have to dash to the store every time you run out of essential ingredients such as eggs or milk." Read More...
I believe in these foods as they are as close to fresh as you can get if there is no fresh available. They are also a great, cost-saving way to help cook in your daily life. See how I use them here.
See you Thursday with a quick refresher on how your lower extremities work together, thanks to the ACSM Journal! :)
13.7.12
Lifting 101
I know I have told you before on here that strength training is the key to weight loss. I train people via the many distance-based tools available: telephone, Skype, internet, email, webcam, etc. How do I make sure that you are doing what I say?
First, I send you a workout. Second, I make you Skype or turn on a webcam. You get to show me how you intend to do the basic moves in your workout before weight is applied. We work this way to make sure that you know the key parts of good form, and the critical things not to do.
Now, I have added something for those of you who do not train with me. Next month I will be adding some items to my Go To Training account for everyone! :) Please clap excitedly now...
I will go through the bodybuilding bible, otherwise known as Strength Training Anatomy, and demonstrate the moves discussing form. I will also put up a fun little contraindications to exercise quiz that you may take for free...or, maybe I'll make you at least subscribe to this blog...or something. We will see when it is up.
If you want a chance to get your BCA completed for free, email your questions to information@haneylifestylemanagement.com with a subject of "Wednesday Question" or similar so that I can figure out that is what you want. I answer one question the next week, and that submitter gets a free Warrior caliper and Orbi-Tape set!
Until then, keep training and send me your questions!
OOh, and I have some good journal review items for tomorrow...
First, I send you a workout. Second, I make you Skype or turn on a webcam. You get to show me how you intend to do the basic moves in your workout before weight is applied. We work this way to make sure that you know the key parts of good form, and the critical things not to do.
Now, I have added something for those of you who do not train with me. Next month I will be adding some items to my Go To Training account for everyone! :) Please clap excitedly now...
I will go through the bodybuilding bible, otherwise known as Strength Training Anatomy, and demonstrate the moves discussing form. I will also put up a fun little contraindications to exercise quiz that you may take for free...or, maybe I'll make you at least subscribe to this blog...or something. We will see when it is up.
If you want a chance to get your BCA completed for free, email your questions to information@haneylifestylemanagement.com with a subject of "Wednesday Question" or similar so that I can figure out that is what you want. I answer one question the next week, and that submitter gets a free Warrior caliper and Orbi-Tape set!
Until then, keep training and send me your questions!
OOh, and I have some good journal review items for tomorrow...
BCAA's - What do you need?
Your basic BCAA (branch chain amino acid) requirements come from multiple sources, summarized in an fao.org page here. Additional information used here comes from a Journal of Nutrition publication here. Both utilize the WHO tables.
Great, what is a BCAA and why do I care?
BCAA's are the building blocks of protein. Any protein. And, in order to build muscle in your body, you need to ingest these. So, technically, you are what you eat. Of note, if you short yourself on carbs, some proteins are deaminated into glucose for cellular energy. This is bad for both the reason that toxic ammonia is a byproduct and that you are now shorting your tissue repair process its proteins. BCAA's in your meal become your body tissues within four hours.
Why four hours?
BCAA's only circulate in your body for four hours trying to match up with each other, after that any remaining unpaired ones are excreted from your body. Wasted food if you ask me. Think High School biology here. Remember DNA base pairs? A only pairs with T and C with G, etc. All ingested proteins are composed of three base pair amino acids. Which, while interesting to biochemists, is really more than you need to know.
So, what do I need to know?
Of the 22 BCAA, there are 11 that concern us as muscle building, fat reducing humans. Muscle building seems to focus on Leucine, Isoleucine and Valine. Luckily, the WHO (World Health Organization) has paid people much smarter than me to tell you that the basic requirements for an adult are (in daily mg/kg of body weight):
Histiane: trace
Isoleucine: 9.5mg
Leucine: 12.5mg
Lysine: 9.4mg
Mehtionine: 12.1mg (Cystine may make up 80 to 89% of this.)
Phenylalanine: 12.1mg (Tyrosine may make up 70 to 75% of this.)
Threonine: 6.5mg
Tryptophane: 2.9mg
Valine: 10.7mg
(You can see this and the child/infant/etc. tables in the first link.)
Ok, so how do I use this?
The easiest way is to just eat complete proteins. They have all of these in them in sufficient quantity. Remember the four hour circulation time? Yep, multiple small meals a day is staring to make even more sense now, huh? Well, in order to see what you are eating, I will again refer you to one of my favorite online resources for those things that enter your mouth (at meal time): NutritionData.com
While their front page is always the same, boring black eyed peas, I have now found this useful. (You need an item with protein to see the data.) Click on the title that says "Black Eyed Peas." When the page loads, there are two graphs I want you to look at. The first says "Nutrient Balance" and the second "Protein Quality." In the first is the blue pie slice labeled "Pr" for protein. Genius, I know. In the second is what comprises that protein. THE KEY: AS LONG AS THE PROTEIN QUALITY IS BLUE FOR ALL 11, YOU HAVE A COMPLETE PROTEIN. If you take nothing else away, remember this. If it is not, combine protein sources for each meal until you have all blue. :) This is the easiest way I can tell you to do it short of writing a program. Maybe, someday, I will get to that part of my to-do list. EVERY FOUR HOURS, COMPLETE PROTEIN. Ok, so two things you have to remember.
Uhm, you said daily requirements; what if I work out?
See, I knew you were smart. :) Ok. This is what I have worked on. You know all of those supplements out there? I have yet to find one that follows the WHO set. So, something I am not aware of may be at work here. (i.e. use this part at your own risk and do some research)
Given: Proteins are 4 cal/gr, and you can measure how many calories you burn exercising.
BMR: The "average joe" needs 25% of calories from protein. More for weight loss, less for weight gain. This follows for your workout calories as well.
Take your energy expended from the workout (Ew) and multiply it by 20% to get your protein caloric requirement in grams (Pg). So, we have Ew * .2 = Pg. Stick with me...I need to get to milligrams, means: Ew * 200 = Pmg. Sweet. Now you know how much protein you need.
Now, here is the sticky, gray area. And, if you hate math, you may want to skip this.
ASSUMING (I know I hate the word too, but don't have the research to know for sure) that you need the same mix of BCAA's (same relative quantities) then you can find the individual requirements using:
Pmg / 75.5 * BCAAmg = BCAA requirement : 75.5mg is the total from the daily and converts the protein to a relative 1. Then you multiply by the mg stated for each specific BCAA to get that specific BCAA mg requirement. This at least lets you check out the supplement labels with a little more knowledge. On supplements, one last thing, avoid hydrolyzed...the process tends to render the BCAA's useless. Just saying...
Or, ignore the math and just eat a hard boiled egg with some black eyed peas.
Great, what is a BCAA and why do I care?
BCAA's are the building blocks of protein. Any protein. And, in order to build muscle in your body, you need to ingest these. So, technically, you are what you eat. Of note, if you short yourself on carbs, some proteins are deaminated into glucose for cellular energy. This is bad for both the reason that toxic ammonia is a byproduct and that you are now shorting your tissue repair process its proteins. BCAA's in your meal become your body tissues within four hours.
Why four hours?
BCAA's only circulate in your body for four hours trying to match up with each other, after that any remaining unpaired ones are excreted from your body. Wasted food if you ask me. Think High School biology here. Remember DNA base pairs? A only pairs with T and C with G, etc. All ingested proteins are composed of three base pair amino acids. Which, while interesting to biochemists, is really more than you need to know.
So, what do I need to know?
Of the 22 BCAA, there are 11 that concern us as muscle building, fat reducing humans. Muscle building seems to focus on Leucine, Isoleucine and Valine. Luckily, the WHO (World Health Organization) has paid people much smarter than me to tell you that the basic requirements for an adult are (in daily mg/kg of body weight):
Histiane: trace
Isoleucine: 9.5mg
Leucine: 12.5mg
Lysine: 9.4mg
Mehtionine: 12.1mg (Cystine may make up 80 to 89% of this.)
Phenylalanine: 12.1mg (Tyrosine may make up 70 to 75% of this.)
Threonine: 6.5mg
Tryptophane: 2.9mg
Valine: 10.7mg
(You can see this and the child/infant/etc. tables in the first link.)
Ok, so how do I use this?
The easiest way is to just eat complete proteins. They have all of these in them in sufficient quantity. Remember the four hour circulation time? Yep, multiple small meals a day is staring to make even more sense now, huh? Well, in order to see what you are eating, I will again refer you to one of my favorite online resources for those things that enter your mouth (at meal time): NutritionData.com
While their front page is always the same, boring black eyed peas, I have now found this useful. (You need an item with protein to see the data.) Click on the title that says "Black Eyed Peas." When the page loads, there are two graphs I want you to look at. The first says "Nutrient Balance" and the second "Protein Quality." In the first is the blue pie slice labeled "Pr" for protein. Genius, I know. In the second is what comprises that protein. THE KEY: AS LONG AS THE PROTEIN QUALITY IS BLUE FOR ALL 11, YOU HAVE A COMPLETE PROTEIN. If you take nothing else away, remember this. If it is not, combine protein sources for each meal until you have all blue. :) This is the easiest way I can tell you to do it short of writing a program. Maybe, someday, I will get to that part of my to-do list. EVERY FOUR HOURS, COMPLETE PROTEIN. Ok, so two things you have to remember.
Uhm, you said daily requirements; what if I work out?
See, I knew you were smart. :) Ok. This is what I have worked on. You know all of those supplements out there? I have yet to find one that follows the WHO set. So, something I am not aware of may be at work here. (i.e. use this part at your own risk and do some research)
Given: Proteins are 4 cal/gr, and you can measure how many calories you burn exercising.
BMR: The "average joe" needs 25% of calories from protein. More for weight loss, less for weight gain. This follows for your workout calories as well.
Take your energy expended from the workout (Ew) and multiply it by 20% to get your protein caloric requirement in grams (Pg). So, we have Ew * .2 = Pg. Stick with me...I need to get to milligrams, means: Ew * 200 = Pmg. Sweet. Now you know how much protein you need.
Now, here is the sticky, gray area. And, if you hate math, you may want to skip this.
ASSUMING (I know I hate the word too, but don't have the research to know for sure) that you need the same mix of BCAA's (same relative quantities) then you can find the individual requirements using:
Pmg / 75.5 * BCAAmg = BCAA requirement : 75.5mg is the total from the daily and converts the protein to a relative 1. Then you multiply by the mg stated for each specific BCAA to get that specific BCAA mg requirement. This at least lets you check out the supplement labels with a little more knowledge. On supplements, one last thing, avoid hydrolyzed...the process tends to render the BCAA's useless. Just saying...
Or, ignore the math and just eat a hard boiled egg with some black eyed peas.
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