Happy February
Written By: Nathan Byrd
Written By: Nathan Byrd
With the 2016 upon us there are plenty of new opportunities to pursue as well as avenues needing maintenance . Personal development is an everyday growth process that is both physical and mental. Its never easy, but you have heard the good things worth having in life are not always easy to acquire. From the relationships we continue to fertilize, our personal well being, our mindset development and spiritual growth we are constantly trying to keep things in balance. I'm here to tell you that is possible to attain it just takes discipline and persistence.
As I do in every newsletter I will be outlining four key topics that will help you with your growth and maturation as a person, not just a healthier individual.
First, I will focus on 3 different exercises that you can do with the TRX Suspension trainers found at your local gym and can be easily purchased off of Amazon for a relatively inexpensive.
Second, Mindset development has its importance with an form of change and I will be touching briefly on persistence.
Third, understanding your body and your nutritional needs is very important and I will be covering the effects of Caffeine on your body and how it can be used to your advantage.
Forth, we will be touching on a healthy recipe that taste great and can be used to benefit you on your process of becoming a healthier individual.
Exercises for TRX
1st Exercise: Plank to Pike
Steps to Complete Repetition:
1. Place Feet in straps
2. Place both hands in front of you, tighten your core, and imagine your squeezing a pencil with your shoulder blades.
3. Take your butt and imagine a string attached to it and someone is pulling it up directly to the ceiling. Hold for 1 sec and return to beginning form. Repeat 10-15 reps.
1. Place both hands on the rubber portion of straps
2. Adjust angle of body to accommodate your strength level
3. Slowly lower your body into a push-up position (Do not let your shoulders come up towards your ears)
2. Adjust angle of body to accommodate your strength level
3. Slowly lower your body into a push-up position (Do not let your shoulders come up towards your ears)
3rd TRX Workout Single Leg Lunge
Directions for Exercise:
1. Take and place one foot in both straps
2. Move the foot that is on the ground out about 3 feet.
3. Slowly take your body and lower it, placing weight on the one leg.
Important:
Make sure when lowering body weight your knee cap is now tracking over your foot. Make sure your knee cap is in line with your heel. Focus specifically on pushing off your heals and to keep balance tighten your mid-section.
Mindset development
Persistence
We all have been at a place in our lives where we have questions "why". Why should we continue on the journey we have chosen? Why are we causing ourselves pain? The questions can become endless and sometimes crippling. Making sure we know what fuels our ambitions to become the person we have envisioned should remain constant. There is something that burns deep within you, something you just can't seem to stop thinking about. This is the very thing that fuels your persistence. For each one the fuel within is different. For some it is their family, there living situation, their desire to give back, and possibly the desire to conquer and overcome. Persistence through the storms of life can be much easier if we can thread our actions together to our "why" and use different experiences and desires to fuel our current actions to propel us to a better future! YOU CAN DO IT!
Nutritional Supplementation
Caffeine
Caffeine is a huge topic all of use know about and most of us are consuming on a weekly basis.Lets break down what Caffeine actually does within your brain. Caffeine has almost an identical molecular structure as Adenosine which is the chemical that alerts your body when you are starting to become tired. Caffeine blocks the area Adenosine is normally placed within the brain until the effects of caffeine dissipate.
Lets look at the benefits caffeine can have:
-Increased Alertness
-Increased stamina
-Feelings of limited fatigue
- Increased power output (increasing overall caloric expenditure).
If you are interested in purchasing an all Natural Energy source containing Caffeine to increase your overall energy and focus during workouts CLICK HERE
Based on research a suggested amount of caffeine before beginning a workout would be 120-200 mg of caffeine.*
* (Check with your doctor to make sure you have no heart complications, there is normally an associated increase in heart rate when caffeine is taken. This is the suggested amounts and can vary between individuals, I am not a registered MD. and do not take responsibility for what can happen with your consumption of a caffeinated source.)
* (Check with your doctor to make sure you have no heart complications, there is normally an associated increase in heart rate when caffeine is taken. This is the suggested amounts and can vary between individuals, I am not a registered MD. and do not take responsibility for what can happen with your consumption of a caffeinated source.)
Healthy Recipe
Quinoa Salad
Directions:
- 1. Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.
- 2.Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.
- 3. Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator.
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