Low fat PB Banana Muffins

1 cup Only Oats Quick oats

¾ c Egg whites

1 scoop Isobolic Banana Protein Powder

1 tbsp Vegetable oil

2 tbsp (Prepared) PB2

½ tsp vanilla

½ tsp  Stevia

½  tsp baking soda

1.       Preheat oven to 350 degrees

2.       Spray non stick muffin pan with fat free cooking spray

3.       Combine all ingredients in a blender, blend until smooth

4.       Pour into muffin cups and bake for approximately 20- 30 minutes, or until toothpick comes out clean)

The Importance of Rest and Recovery Article by Ricky Goodall

 A favorite article of mine! Great information, a must read for all :)

The Importance of Rest and Recovery

There’s an old training belief that states, “there’s no such thing as overtraining just under resting;” and this couldn’t be more accurate. In the world of exercise, be it professional sports or everyday fitness; rest and recovery are two of the most important yet undermined aspects of effective training.

  During bouts of moderate to intense training the body goes through many processes including tissue damage, acidic build up and general wear and tear. In order to prepare itself for similar future situations the body has to have a period of building and repair; this may include rest days, extra sleep, a slight increase in calories, more efficient caloric timing and supplementation.  Demands on athletes to perform at high levels to overcome competition makes overtraining an easily attained outcome. With athletes beginning their careers at younger ages there is a continued demand to work harder, longer and more often to keep up with the opposition.

  Some clear signs of overtraining can include a weakened immune system, intense soreness, loss of appetite, an increase in junk food cravings, trouble sleeping and even injury. Overtraining may also lead to a decline in performance; increased fat storage, decreased strength and stamina, and even poor cognitive function.  There are a number of effective ways to avoid and reduce the effects of overtraining and to ensure the most out of rest and recovery periods. Some of these methods include:

Sufficient Rest Periods – making sure you have the right amount of rest will not only help the body and mind recover from the extra strain of training but can also increase performance when you return. Dedicate one to two days fully to rest and avoid training completely.

Proper Nutrition – making sure your body is getting the right types of fuel in the right amounts at the right times is as important, if not more as your training regime itself. Be sure to educate yourself on the right kind of nutrition for your goals and consult a nutrition coach who is familiar with your training.

Sufficient Quality of Sleep – besides the obvious benefits from a good night’s rest, our sleep provides several benefits directly related to athletic performance. During periods of rest hormones such as human growth hormone and testosterone are released and assist in muscle growth and repair. In order for these hormones to be released properly a deep sleep and smooth transition between sleep patterns has to occur. Unfortunately during heavy training several aspects impede us from attaining quality sleep including mineral deficiency, overactive central nervous system and more. Some ways to help promote sufficient sleep quality can include avoiding stimulants 4-6 hours before bedtime and also proper supplementation which we will cover below.

Proper Supplementation – heavy training causes our bodies to work harder and require more than the average person. Although proper nutrition will help your body get many important nutrients supplementation is a great way to ensure it gets everything it needs. During intense training our bodies often become deficient in important vitamins, minerals and more. Some of these include:

Fluids – in other words; water. Be sure that every pound you lose during training is replaced by at least 500ml of water. It is very easy to become dehydrated from overtraining and this can lead to injury, headaches and more.

Electrolytes – these include sodium, potassium, chromium and more and are responsible for all of the electrical processes in your body. Without electrolytes your body would simply not work. A proper nutrition plan will ensure electrolyte recovery and products such as coconut water and Pedialyte can also help restore electrolytes lost during training.

Vitamins and Minerals – our bodies need a higher amount of vitamins and minerals when training heavily than is possible from nutrition alone. Be sure to include a balanced multivitamin in your daily intake.

Post-workout Nutrition – your nutrition should also include the right type of post-workout nutrition. After a hard workout our bodies are most responsive to nutrients such as carbohydrates and protein to be used for growth and recovery without running the risk of fat storage. Be sure your post-workout nutrition includes a quick absorbing protein such as Whey Protein and a simple carb such as Dextrose or Wazy Maize. Taking 500-1000mg of vitamin C immediately after a workout will also reduce cortisol levels and aid in recovery.

Specific Recovery Supplements – there are a number of specific supplements designed to assist in recovery but it’s easy to get lost in the shuffle. The most important substances to look for in a recovery supplement are zinc, magnesium and vitamin B6. This trio is directly responsible for increasing free testosterone absorption, increasing growth hormone peaks and smooth transition between sleep cycles. Other beneficial are Gamma-aminobutyric acid (GABA) and L-Tryptophan which when combined increase growth hormone production by up to 200% and also promote a restful sleep.

Hemotropin 2XC™– The Recovery Supplement Breadwinner

  There are a number of supplements on the market to assist in recovery and finding the best one can prove to be difficult. An efficient recovery supplement should include zinc, magnesium, vitamin B6, GABA and more. Nutrabolics has heard the call and responded with the superhero of recovery supplements: Hemotropin 2XC™. This supplement includes a high dosage of all of the above mentioned as well as a slew of others including AstraGin, a powerful nutrient transporter as well a blend of amino acids that will heavily boost anabolic hormones, have you sleeping like a baby and ready for action in no time. 

"The Importance of Rest and Recovery" Written by Nutrabolics Ricky Goodall.

Cocoa and Coffee Blackened Chicken

4 Boneless Skinless Chicken Breasts
1 tbsp Coconut Oil
1 tbsp Cocoa
1tbsp fine grind coffee beans

1 tbsp Paprika

½ tsp Ground Himalayan Sea Salt

½ Tsp Fresh ground pepper

1 Tbsp Chilli Powder

½ Tsp Splenda

½ Tsp Ground Cumin

½ tsp Coriander

1. Mix dry spices together thoroughly
2. Heat 1 tbsp of coconut oil in a large pan, over medium heat
3. In a large, seal-able container, pour half of spice mixture. Store the other half for another time.
4. Place chicken in container with spices, shake until each chicken breast is well coated.
5. Cook chicken in pan with coconut oil. Careful not to flip too frequently. (Approx 10 minutes per side, or until chicken is cooked though).

Serve with Spinach Salad or Herbed Quinoa!

Muscle Presence, Visualization and Positivity

In the field of physique competition, or rather any type of competitive sports, the mind is a major component of the game. Some people including even me may argue that mental strength is equally as important as physical strength or attributes. In a sea full of elite, eligible competitors, a strong, motivated and fearless mind will stand out amongst the crowd. The world’s successful individuals have one thing in common, a positive, driven mind that will never give up.

Specifically in physique competition, I became aware of the importance of the mind once I learned the meaning of muscle presence. Before I grasped the concept of muscle presence I attended the gym for the right reasons: to look good, get in shape and build a strong healthy physique. But I would get to the gym and go through the motions. I did what I had to and didn’t really understand the reason or target of each exercise. When I learned to really feel each muscle and pay attention to which muscle I am trying to target, every exercise changed. I was doing the same exercises but they felt totally different. I would get a burn that I didn’t know was possible and it felt like I would watch my muscles grow overnight! The phrase “Mind in the Muscle” really describes the meaning of the term muscle presence. I focus on visualizing directing the nutrient rich blood to flow to the muscle to repair and grow. Mental concentration on the targeted muscle, to really ensure maximum burn of the muscle, completely changed the way I train today.

Visualization comes hand in hand with muscle presence. If you wish for your body to grow a certain way, such as bringing up lagging muscles, you must visualize how you wish the end result to be. For example, if I wanted big round shoulders, as I work my shoulders or pose them in the mirror, I visualize a great set of deltoids that I would be proud to have! This visualization sends your body a subliminal message of how it is to be. Consider it like a road map for your body! Visualize it, and believe that it will happen. Sooner than later you will be smiling at the person looking back at you in the mirror. 

With visualization, a positive attitude is absolutely necessary. Unsuccessful people tend to focus on things that they lack or things they wish to improve in a negative manner. For example, if your mind continues to dwell on “huge love handles”, all that your body hears is “huge love handles”, so that is what you will receive. If you are visualizing how a lean, tight abdominal area will feel, then that is what you will receive. As the old saying goes, “Ask and you shall receive”. A great tool to help with positive visualization is a vision board. A vision board is a collage of anything that you personally desire. This can be anything from physical attributes, to subjective things or values such as personal success or happiness. So go ahead, take your favorite fitness magazine and cut out a six pack, a round set of glutes, or broad defined shoulders. Put it somewhere you will look every day, then watch your body transform then reap the rewards!  

Lemon Dill Salmon with Homemade Balsamic Spinach Salad

This is what is on my table tonight for supper! Salmon is full of healthy Omega 3 fats which help burn fat and keep you lean and feeling full. Walnuts and walnut oil is also composed of this clean fat, that burns efficiently in the body.

Salmon:
2 Salmon Fillets
1 tbsp fresh dill chopped
1 lemon
Freshly Ground Sea Salt
Fresh Parsley (for garnish-optional)
Pre Heat oven to 400 degrees C.
Place salmon on baking sheet lined with parchment paper. Squeeze fresh lemon juice onto each salmon fillets (Approx 1 tbsp each). Srinkle fillets with fresh dill and freshly ground sea salt. Top with lemon slice. Bake for approximately 30 minutes each, or until the fish flakes easily with a fork. Garnish with sprigs of fresh parsley.

Dressing:
1/4 cup Balsamic Vinegar
1/4 walnut oil.
2 tbsp Dijon Mustard
1/2 tsp Dried Basil
1/2 Tsp Dried Oregano
Combine all ingredients in a sealed container such as a mason jar, shake well. 

Salad:
4 cups Baby Spinach
3 Shallots, Chopped.
1/2 cup chopped mushrooms
1/3 cup Blueberries
1/4 cup Walnuts
Toss all ingredients together in a large bowl with a few tablespoons of homemade dressing. There will be dressing left over!

Stress in Fitness

Stress can make or break ones fat loss goals. There are two types of stress, positive and negative. Positive stress, like the pressure of competition, or the desire to reach certain goals in a strict time limit, can give you the motivation and push to get to the gym and push until the end. Negative stress can come in the form of feeling overwhelmed by the demands of training and dieting, over training, personal or emotional issues, the demands of everyday life and the list goes on. Everyone experiences stress in their life. This is especially true for fitness competitors. 99% of the time fitness competitors have full time jobs, families and commitments that do not go away once contest prep is started. It is extremely important for each of us to understand, recognize and learn how to appropriately deal with this stress, especially during contest prep time.

Stress does not only have negative effects of the mental state of the individual, but also affects the physical body, through cortisol production. Cortisol is the hormone produced in the body during stressful times. The body is smart, but every type of stress, be it physical, psychological, emotional etc. elicits the same hormonal response from the adrenal glands. Under stress, the body initiates the “fight or flight” response. The fight or flight response means that all the unnecessary organs for survival are “shut off” and the survival reserves come to the rescue. That means that all the store glycogen and fat stores are released and circulated through the blood stream. This extra sugar and fat stores then spikes insulin and is ready to use as fuel to “fight or flight”. If the extra stores are not used, they are then stored as fat on the abdomen. 

It is also important to note that this extra glycogen reserve that is released during “fight or flight” is derived from the stores we continuously strive to maintain: in the muscle. Therefore, in short, stress holds fat AND burns muscle. Think about how detrimental long term stress can be to the physique you have put so many countless hours and reps into! 

That being said, we must find a way to become aware and avoid the build-up of stress in everyday life. How one deals with stress is an individual factor. The first step is recognizing the strain of stress on life then taking small steps to relieve that stress. Sometimes it is necessary to take time off from training. Rest is not a bad thing. Know when to rest, and when to go hard. When you do grant yourself a day off, enjoy it and do not stress about it. Oftentimes we as fitness competitors are too hard on ourselves. Take the time to give yourself credit. Praise yourself for your efforts in the gym, or staying on point with the diet, or your results you see in the mirror etc. Focus on positive things, instead of the one day you took off from the gym will have positive, long term, happy results. Not to mention low cortisol levels, aka maximum muscle growth and minimal water retention!

Last but not least, during your rest day, learn to “be productive when you are not productive”. So you can’t make it to the gym today. Use this extra time to “be productive” towards your fitness goals. Use the time to prep some healthy meals for the week, review your training plan or write in your training journal to help evaluate your progress. Practice posing in your living room. Make the arrangements you need to make for the competition you are looking to compete in. Do some laundry and prepare for the week ahead. Anything! Keep the diet tight, and I guarantee you will feel refreshed and more prepared to hit your training goals the next day with force. 

Sometimes stress is unavoidable in our daily lives so it’s important to know which steps can be taken to reduce stress and counteract excess cortisol production.

·         Exercise  - as mentioned above cortisol will increase blood sugar levels sending glucose out to be used as a defense mechanism. Exercising during stressful times can reduce the excess blood sugar bringing glucose levels back to homeostasis. The downside is the potential to produce more cortisol from exercise which brings us to our next step.

·         Supplement – Vitamin C in doses of 500-1000mg have been shown to reduce cortisol levels. Taking a healthy dose of Vitamin C prior to, during or after exercise will help slow and stop cortisol production. Minerals such as calcium, magnesium, zinc, chromium and more have all been shown to reduce cortisol levels as well. Be sure your daily supplements include a good multivitamin and consider Cal-Mag and/or ZMA.

·         Reduce Caffeine Intake – Caffeine has been shown to increase cortisol by up to 30% with doses as low as 100-200mg (1-2 cups of coffee). Cortisol levels can remain high for 12-18 hours after caffeine intake.  Consider trying decaf or limit your caffeine intake as best as possible.

·         Get plenty of rest – Individuals with poor sleeping patterns can have cortisol levels up to 30 times higher than those who get lots of rest. Try supplementing with Melatonin or ZMA to get higher quality sleep.

·         Stay organized – No matter what your fitness goal; be it a fitness competition or just staying in shape being organized will help you avoid stress and meet your goals much easier. Keep a to-do list, cook your meals in advance, give yourself plenty of time to do the tasks of the day and take a deep breath whenever you need it!

By: Celia Hodder and Ricky Goodall

Thai Coconut Soup

In the winter I always crave a hearty soup. I love Thai food and anything spicy. This soup is made with coconut milk which is rich in fat-shredding good fats. Full of flavor, protein and good fats, this soup is diet friendly and will keep you feeling full for hours. 

3 cups of Chicken Broth (I like sodium reduced organic)

1 can of Coconut Milk (not light)

1 tsp Sirachi Sauce (Spicy chilli sauce)

2 tbsp reduced sodium Soy Sauce

1 garlic clove, minced

1 large chicken breast, cooked and chopped

1 cup shrimp (cooked, peeled)

Fresh Lemongrass (cut several large pieces for flavor)

Fresh whole basil leaves

Garnish: (optional) Fresh bean sprouts, fresh sprigs of cilantro or parsley.

1.     

          In a large pot, combine coconut milk, broth, Sirachi sauce and soy sauce. Turn heat on medium so the soup begins to simmer.

2.       Add the chicken, shrimp and fresh lemongrass and basil.

3.       Simmer until the soup is warmed through, and let the spices steep. (Approx 20 minutes.) Be careful not to let the mixture burn, stir occasionally.

4.       To serve, remove the lemon grass. Optional: Garnish with fresh bean sprouts, sprigs of fresh cilantro or parsley. Enjoy!