She almost gagged…

Shawna cut the piece of chicken breast, raised the
fork to her mouth, then place the fork back down in her
plate. She almost gagged just looking at it - that's how bad it got

You see, my client Shawna, told me she wanted to eat more
protein like I suggested but after two weeks, she's truly
sick of eating animal meat (lean meats), tofu, protein powders, egg whites for extra protein.

I told her to have protein with every meal (including snacks)

If you want to drop more fat and build the lean
muscle that keeps you lean and toned you'll need quality protein.

You'll want to keep the protein levels at about
30-35 percent of your dietary intake. That's around 120-140
grams a day. And if fat loss, is the goal - keep the carb intake low.

Now she's been trying to eat egg whites but only likes it in the
morning.

My favorite: Eat plain Greek yogurt. You can get
plenty of protein grams (12-20 grams per serving) from this plus you
keep the carb intake low.

Make it a great day!

Adriel

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Soreness or pain in the back?

I'm in Nashville at the Gaylord Opryland.

A man was hunched over at a bench I saw
earlier at the conference. It looked uncomfortable sitting.
I went up to him and asked "Are you okay?".
"I'm okay, my low back just hurts a bit"

"How did you hurt it? When did the pain first appear?" I asked.

He said he gets lower back pain when ever he stands or sits in one position
for long periods.

How about you? Do you get occasional back pain or soreness?

I observe people posture sitting at their desk or
while using their smart phone (not even cell phone is
seems) and with mobile Internet, many are reading while
standing and walking - always looking down at the smart
phones.

Look, it's going to strain muscles and if not now,
it will in time.

A healthy back has three natural curves:

* An inward or forward curve at the neck(cervical curve)
* An outward or backward curve at the upper back (thoracic curve)
* An inward curve at the lower back (lumbar curve)

Take an look at at the image in the LINK

Good posture helps maintain these natural curves,
while poor posture does the opposite — which can
stress or pull muscles and cause imbalance and pain later.

Keep a strong upright posture with your neck and
spine. Be aware of this when standing and walking.

The best way I could explain a easy to maintain
posture is sit or stand as if a rope is pulling
you at the top center of your head - imagine as if that thin rope
slightly tugging up keeping your ears, shoulders and hips aligned
as your you keep your chest up  and your rib cage forward.

What can you do for the upper back? If you're especially desk bound.
Use theraband and do shoulder retraction for the
shoulder bladed and shoulder stability.

Do some stretches. Get on all four - hands and knees
and round your back up towards the sky and drop
the belly down towards the floor, repeat the cycle
several times. Think how cats stretch.

Tilt and rotate head in all directions. Front, back,
side to side. You can add some tension using the
palm side of your hand on the the side of your head
when doing the side tilt.

Get up from the chair or move around and walk
instead of staying in one position too long.
Make a trip across the hallway of your office
or to the kitchen if you're working at home.

Keep moving - pain free

Adriel

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Spend less money, save time and eat healthier?

Hey there!

I hope you're amazing.

Sunday is my designated grocery shopping day.

What's yours?

I thought before, when I want to eat healthier I thought that "healthy"
would mean expensive  (and it seems prices on seems to be going up all the time)

No worries. You don't have to do your shopping at bulk quantity stores
like Costco or Sam's club either.

I want you to eat healthier but what can
you do when you want to stock up with healthy foods.

You can still shop lean without breaking the bank.

Watch your appetite.
Eat before shopping. Eating a meal or
some protein before shopping. I love almonds. A handful
of almonds will help curb appetite.
This will help avoid impulse buys. Also, go to
the market just once a week. By shopping less
often, you'll reduce chances of spending more
and will save you time.

Spices.
Buy spices at the bulk section and grab just the amount
you'll need. You don't need much spice for recipes.
This way, your spices stay fresh plus you
don't need costly jars as most just sit on the shelves
and end up not being used.

Meats.
Shop for meat and look for labels named "loin" or
"round". Not only are less expensive and leaner
than other cuts.

Apps can be your friend.
Grab this smart phone app. Fooducate and
Grocery pal. It's really simple to use and can
give discounts for current food products.
One scans for healthier selections and the other
gives you the location for the best deals in town.
Both apps are free. Some supermarkets also
have handheld scanners you can use to keep a running
list of what you're spending.

Make it a great day!

Adriel

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Want to save your breasts from sag? [women only]

Excessive or consistent bounce in the breasts
through exercise can cause the breast to droop
later on.

You see, your breast are made
of soft tissue of fat, not muscle. skin and
a web of ligaments. When you lose weight, don't
you tend to see a reduction in your breast size?

Do you want your breast to droop more, later in life?

I didn't think so

Over 50 percent movement could be prevented with
a good sports bra. This covers cup sizes A to D.
For example, running strides can cause the breast
to sag as the breast can travel 1 inch and a half
and can move and up to 3 inches with size D cups.

That's with each stride. They move up, down, in,
out and side to side.
According to biomechanics scienctists who study
bounce. Think of your breast as travelling a
"butterfly" pattern.

Support those breast. As the saying goes,
"a good defense is a good offense". so your
action step: Fight sag by wearing a sports
bra. Support yourself. Try on a buy several
pairs and wear it during your physical exercise
activites.

Talk soon,

Adriel

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Less than 10 minutes a day… Find a way

Hi there!

Busy Monday?

When days are extremely full and energy is
low for hour long work outs, the key to being
consistent is just doing ten minutes of activity
each day.... and over time you'll start seeing results.

So since I know you're a busy person...
Here's a work out that in only 10 minutes or less
you can perform...  give one of the A through E
circuits a shot. Need workout ideas?, check this out.

A. Go up and down stairs (or step ups on the first
step of a stool or curb) for 60 secons as quick as
you can, stop for 10 seconds, and do it again. Do
this 10 times.

B. Do jumping jacks as fast as you can - 20
seconds on, 10 seconds off, for 4 minutes.

C. Do pushups - on your knees are ok, 20 seconds
on, 10 seconds off for 4 minutes. Tough but great for
upper body strength

D. Do some 15 second stretches for the upper back,
arms, neck, forearms. Since we are on our desks or  by
computers so much, put the backs of your hands down,
palms up, and stretch your wrists. Look out the window
and take deep breathes and enjoy the view.

E. For your hips and butt, do alternate leg lunges
20 seconds on, 10 seconds off for 4 minutes

Mix and match any of the  following to hit a variety of the
muscle groups if you  have more time and energy.

Love and lunges,

Adriel

For supplements I recommend go HERE

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Relaxing the back(ache)

It sucks when you have muscle aches
(at least I don't like it)

A little soreness is fine but when an area really aches,
I just don't want to move. I'd rather stay in bed, read a
book and just veg out.

The other day, I was doing dead lifts then some back
extensions (on a roman chair) with rotations the and felt
fine during the work  out but somehow I tweaked my lower
back muscles (or just overworked it:-) A massage with muscle
cream would have been one choice.

I opted for a OTC heat wrap and a couple of Advils.

I picked up Thermacare self heating wraps that I
used for my lower back area. First, there is no scent
like some localized muscle cream that I know. This wraps
got tiny iron particles  generate a warmth without burning
the skin.

You can try two cups of Epsom salts in a hot bath, too, to help.

If you have occasional light muscle aches, try Arnica.
It's homeopathic and works great or muscle relaxing Tiger
Balm.

So if you need something quick for muscle relaxing
treatment, have a few of these items in you medicine
cabinet.

I'm all good now.

I hope you have a great weekend.

No pain, is all good

Adriel

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