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| June 2009 | Page 1 of 1 | |
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Top Ten Lists of Healthy Foods
Publish On 06-09-2009 , 2:17 PM
I was just reading a blog today by Tom Venuto, a Top Fitness exepert in the field that keeps his body fat % in the single digits. Now I now that for most that would be a bit of an extreme, especially for women and a majority of the population. He is a bodybuilder, and his job requires him to do so. We should all strive to be the best we can be, (Mentally, Physically,Emotionally and Spiritually) strive for EXCELLENCE, not Perfection. We all have different body types, different lifestyles, certain intolerances, allergies or foods you might not eat for ethical reasons. Choosing the foods that work best for your body and having a variety of the good foods. Below is part of Tom's blog listing his choice of top ten foods in 4 different categories. This certainly is not an "End all be all list". Add as many different types of "Whole Foods" to your nutrition. These foods as I agree are a great start and will help you towards a healthy lifestlye. Remember, when looking to sustain a well rounded healthy diet, choose the foods you enjoy and have the option for a wide variety of foods choices at your desposal.
10 top natural starchy carb and whole grains
1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
My Top 10 top vegetables
1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini
My top 10 lean proteins
1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5.
Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground
9. Bison/Buffalo (lean game meats)
10. Trout
My top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5.
Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Eat well, Be well! 
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Strive to be the best you can Be!
Publish On 06-19-2009 , 8:37 AM
One of the things I talk about with my finance's son (Ralphie) is to be the best person he can be. To strive for excellence, not perfection. Whatever it is you do whether in school, activities, sports, etc... don't try to be perfect, you will always be chasing your tail like a dog, going in circles. We all have greatness in us, it's just a matter of stepping outside our comfort zones, and a willingness to take chances in life. As long as you do this and give 100% of yourself, you can always walk away with your head held high. I read a post from Vern Gambetta (He is like the god father of sports condtioning and coaching) and I posted his latest entry below in bold which I fell has much in common about my feelings. I realize that I need to hold myself to higher standards as well.
“Good is the enemy of great” said Jim Collins author of Good to Great. It is easy to be good, which to me is average; it is not easy to be great. Greatness takes a deeper commitment, a narrower focus, a willingness to be uncomfortable all the time. Many are called and few are chosen. We all have the opportunity to be great, it is not about talent, it is about mindset. A growth mindset gives you the opportunity to be great. I find it especially interesting that the great ones are always looking for way to be better, to grow. The good ones are satisfied. Take a chance; be great at what you do!
So remember, Be the best you can be, go that extra mile, that extra step in whatever you do in life!
Have a great weekend! 
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Body Weight Circuit For You
Publish On 06-25-2009 , 10:25 AM
Hello everyone,
Even though I may be away for a short time, I did not want to forget about you.
Here is a great body weight circuit you can do anywhere, anytime, and it will not take you long.
Break a sweat!
Get a 5 minute warm up in first. Then start the circuit, you will do a total of 2 sets of the circuit.
Little to no rest between movemments, then 1-2 minute rest after you complete the circuit, then perform one more time, stretch afterwards.
1) 25 Jumping jacks
2) 25 Bodyweight Squats
3) Kneeling push-ups or regular Military if you can. (go at your fitness level here 5 to 25 pushups)
4) 25 Prisoner Squats (Hands clasped behind your head)
5) 20 second Elbow Plank
6) 10 seconds (each side) Side Elbow plank
7) Pushups again (either kneeling or military) same 5 to 25 depending on your fitness level
8) 25 Bodyweight Squats
9) 25 Seal Jacks (Same leg action of a regular jumping jack, but Start with arms out to either side and you clap and close your hands as your legs come together)
There you go. No excuses not to do it. All you need is 10 to 15 minutes! Let me know what you though of the circuit.
Best-
Ant :)
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