Bryant Hewitt With Totally Tuesday. With HHWN

Totally Tuesday With HHWN Enjoying A Healthy Lifestyle with Bryant and Anita Hewitt Tuesday March 19, 2013 Food To Chew On: Tuesday – Before It’s Too Late John 12:37 (NKJV) But although He had done so many signs before them, they did not believe in Him, Thought For The Day: Who Has Believed Our Report? Are you willing to believe? On this Totally Tuesday we are giving away some free advice on how to stay healthy and fit… as a result you are feeling better and your blood pressure is in control and working on staying health. So keep up the Good Work!!! J Knee Marching Purpose of this exercise •This exercise will strengthen your ankles and hips. •It will also improve your dynamic or "moving" balance. How to do it: Step 1 •Stand with arms at sides, feet shoulder width apart. Step 2 •Raise one knee up as high as comfortable. •Lower, then raise the other knee. •Repeat 20 times. Breathing: •Breathe normally, inhale through the nose and exhale out the mouth. Tips: •Use a chair to hold on to while standing. Hold on with your finger, one hand or two hands. •Don't close your eyes or hold your breath. •Raise your arms out to the sides if you need more balance. Take it up a notch: •Lift chest and look straight ahead to make standing more challenging. •Try adding a one pound ankle weight to one ankle. You did it! Practice makes..... you guessed it...permanent!. Don't practice sitting in a chair unless you really want to be good at sitting in a chair. Good luck! 4. Just Say No to these 5 Diet Strategies When you work out on an empty stomach, you burn calories from muscle, not fat. It’s important to fuel your body before exercising, because you will avoid losing that oh-so important muscle, and you’ll have more energy to push yourself through your workout at a more intense rate. End result — you get a better workout and burn more fat calories. Just choose your pre-workout meal wisely. Guide to Pre and Post-Workout Meal Planning No matter what your form of exercise, Strength Training or Cardio Training & Conditioning, you always want to “Feed Your Need”! Without the proper fuel, all your fitness efforts (hours in the gym) can become pointless when you don’t feed your tool (the body) properly to match your performance on a daily basis! AM Workout Meal Plan • Pre-workout meal if you can eat early: 1protien, 1 complex carb, 1 simple carb, 16oz water • If you can’t eat early: choose 1 c sports drink, or 8-16oz of caffeinated tea or coffee. Sip water on your way to the gym and continue to drink through your workout. • For optimal recovery: have 1-2 c of sports drink or high-carb recovery drink with 20-30gr of protein powder added immediately after your workout. • Post-workout meal: 1 or 2 complex carbs, 1 protein, 1 simple carb, 16oz water • After an intense workout session = 3:1 ration of carbs to protein to replace depleted glycogen stores and to provide amino acids for muscle repair Midday Workout Meal Plan • Pre-workout snack is essential 1-2 hours before training: 1 simple carb and 1 protein (Supplement Shake) • For Optimal Recovery: have 1-2c of sports drink or high carb recovery drink with 206-30gr of protein powder added immediately after workout • Post workout meal: 1protein, 1 complex carb, protein drink, 16 oz water • To gain mass: pre-workout snack = carb grams = to 1/2 your body weight • After an intense workout session: 3:1 ratio of carbs to protein to replace depleted glycogen stores and to provide amino acids for muscle repair. A Healthy Menu For Tuesday Have two poached eggs on a whole-wheat English muffin with two slices of turkey bacon and a whole orange for breakfast. For lunch, try a sandwich made with two slices of whole grain bread, 2 oz. of all-natural ham, a slice of Swiss cheese, sliced tomatoes and shredded lettuce. Have a plum for dessert. Dinner could be a cup of minestrone soup with a large salad made with 3 cups of romaine lettuce, 1/2 cup chickpeas, 1/4 cup of feta cheese and 1 tsp. of olive oil mixed with 2 tsp. of red wine vinegar. At snack times, have a low-fat string cheese with the other half of the kiwi and a glass of skim milk with one sheet of graham crackers. http://anitahewitt.blogspot.com/2013/03/food-for-soul-ev-anita-hewitt-31913.html