Gym Etiquette

There is such a thing as proper gym etiquette. A gym is a place we share with others so we should really think about how our actions impact those around us.

Here are a few things that I really wish people at my gym would do. Many do, but not all, and it really creates a negative impact at the gym:

1. If your sweat ends up on the equipment, please wipe it off when you've finished with said equipment.

2. Don't grunt. Period. There is no need for it. To any person who lifts weights and grunts loudly at a gym- choose a lighter weight- you are clearly not strong enough to handle the current weight you are lifting. If you are indeed strong enough to lift your weight, don't let your selfish personal ego of trying to show others how tough you are by grunting, lead you to grunting.

3. Throw your litter away. Considering others around you is known as good manners. If you don't know what I mean by good manners, look it up. Google can be a very helpful tool in this process.

4. Put weights back on the rack when you you finish with them. Don't be lazy. If you are in fact lazy by nature, there is no need to come to the gym. Be lazy at home.

5. Respect. We should all do it because we all deserve it.

There are so many more things I could list but I'll let you do that. It all comes down to being considerate of your gym and those that share it with you.

Be Beautiful!

Beauty is so much more than skin deep. Great nutrition is a key factor in looking beautiful. Here are some nutrition tips to keep you beautiful:

Drink Water - it is suggested that you drink at least 2 litres of water per day. Aim for even more.

Limit Alcohol - or better yet, avoid alcohol completely.

Drink Green Tea - I personally think the benefits of green tea remain unproven, however I do find that when I drink green tea I eat less and feel healthier.

Avoid Simple Carbohydrates - Cookies, Pies, Cakes, Candy and Pastries are among those to be avoided. Remember- you have the power!

Nourish your skin - specifically, look for lotions that contain Vitamin A, Vitamin C and Vitamin E along with Biotin, Niacin, Copper, Selenium, Zinc, Essential Fatty Acids and Antioxidants. They don't have to contain all of these but these are considered to be the best nutrients for your skin.

Ok, that's it. Done. Go. Be Beautiful!

A Two-Week Trial

Here's a suggestion that I think will do wonders for your body, in association with exercise and other good nutrition. I suggest you do it for two weeks to really see the benefit. Here's the suggestion:

Don't eat Dairy and Wheat.

This means cutting out any wholegrain bread or cereal and totally eliminating items such as milk, yogurt and most chocolate. Be aware that you should be reading labels very carefully. This is particularly important when it comes to soup which can on occasion have dairy in it- an example would be tomato soup.

I myself find I am looking much fitter and healthier when I cut out dairy, simply by looking at my own body in the mirror. I'm not saying you need to cut out dairy for the rest of your life, but reducing dairy will certainly help you in getting and maintaining a lean body.

A List of Known Superfoods

Here is a list of known Superfoods. Note that as with any food, moderation is key. This even applies to ever popular vegetables, because if you get into the habit of eating big overall, chances are you'll be eating big when it comes to not-so-superfoods too:

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice

Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous

Canola oil
Dark chocolate
Green tea
Olive oil

A Fitness Model Pre-Contest Menu

Jamie Eason is a highly successful fitness model.

Here is her typical pre-contest menu:

6:00 a.m. – 5 egg whites and 1/3 cup oatmeal
9:00 a.m. – 5 egg whites and avocado scramble with ½ grapefruit
12:00 p.m. – 2 chicken muffins (“think clean meat loaf recipe, but with lean ground chicken breast”)
3:00 p.m. – 1 cup fat-free cottage cheese with chocolate powdered “superfood” and ½ grapefruit
6:00 p.m. – 5 oz grilled chicken breast with a cup of steamed broccoli and 11 almonds
9:00 p.m. – 5 egg whites with ½ cup chopped zucchini and 1 tbsp natural peanut butter

Feeling inspired? I know I am.

Holly Madison Says...

Here's a simple quote from former playboy bunny Holly Madison that sums up basic good nutrition quite nicely:

“I eat a lot of lean protein like chicken and fish and I always add a lot of vegetables and fruits. I don’t snack very often during the day and I keep my portion sizes small so I don’t overeat. Of course, I have to have the occasional cupcake or piece of chocolate and my Diet Coke isn’t going anywhere!”

Tips For Eating Healthy On A Budget

The following tips come from my favorite fitness and nutrition podcast - Fat 2 Fit Radio.

The full article can be viewed at http://www.fat2fitradio.com/2007/10/7-tips-for-eating-healthy-on-a-budget/

#7 - Buy the less expensive generic or store brands. The store brands are often the same as the major label brands.

#6 - Eggs and beans are great alternatives to meat.

#5 - Don’t eat out. Preparing your own meals is always cheaper and almost definitely healthier.

#4 - Buy lean meats in bulk, then divide up and freeze. Costco and Sams Club are your friends when making large meat purchases.

#3 - Don’t go shopping when you’re hungry. Old wives are always right.

#2 - Buy your produce at the farmer’s market instead of the grocery store. At the local farmer’s market I can buy a 5 pound bag of oranges for $1. At the grocery store they’re $1.29 a pound.

#1 - Don’t buy sodas and other sugary drinks. Drink water. Water is almost free and the money saving benefits of drinking water are totally eclipsed by the health benefits.