Fast FoodTips 

Keep Cool Snacks, Top 10 Food, Mom's Recipe, Vacation Postcard 
 
Greetings!
It has been a hot summer and heat can take its toll.  It's a real effort to keep exercising, but we have to.  If we are smart about it it can keep us from getting into the summer slump.  Here are some tips to keep you moving in the heat by eating light and right.  We can't do it all through just exercise, what we eat has the biggest impact.  Here are some ideas. Motivate yourself with a Personal Trainer or Yoga Instructor help, give me a call to get going.
I am going on vacation, thanks to a fantastic Birthday gift from one of my hardest working clients, Loretta.  We are going to have a healty cruise to Mexico.  I a excited because it is so hard for me to take time off and relax,  just my personality, but it is also my first time to Mexico.  You are all so important with you and I would like to share my trip with you.  If you would like a shinny post card from Mexico, send me an email with the subject of Mexico Cruise, include your mailing address and I will send you a hand written post card from Mexico.  TrainerTroy@gmail.com
Learning Curve

TrainerTroy's Five Rehydrating Foods

1) Cucumber Slices or spears, about 95 % H2o.
2)Watermelon, about 92%H2o.
3)A Popsicle or ice slushy (watch the sugar.)
4) Cantaloupe, 90% H2o.
5) Grapes, 82% H2o, freeze them for fun in the sun. 
 

Top Ten Tips to Fitness, Top Rate Sports Performance

Eat 3-4 well-balanced meals per day - starting with a good breakfast. Breakfast (including protein) is the MOST important meal! Try to replenish carbohydrate energy immediately after a strenuous workout. Drink water.
Workout 3-5 days per week. Alternate light and hard days. Be extra careful of overuse injuries if you train hard for a string of consecutive days or for more than 5 days in a week. Train longer at light intensity for weight loss goals. Learn the signs of overtraining. Get the right amount of sleep and rest.
Train your cardiovascular system at least 15 to 45 minutes on the days you workout for your heart. Learn your target heart rate range.
Train your muscles with weights and allow rest for each muscle group for at least 48 hours.
Think GRADUAL progression at the beginning.
Learn the proper technique for joint alignment, intensity, direction of resistance, stabilization, and kinetic chaining - that's how your body segments work with or against gravity or other external forces.
Wear proper shoes (for cushioning and stabilization) and clothing/safety accessories (for temperature control, protection and comfort).
Don't underestimate the power of walking for expending calories. Don't like walking? Remember that muscles developed from weight training burn more calories than flabby muscles, even at rest.
Adjust your physical training according to your real life demands. Understand whether you're training for fat loss, muscle building or toning, specific performance for work or sport, flexibility, or cardiovascular fitness. You might not manage them all at once, especially concurrently with significant life events (weddings, new jobs, job deadlines, illness, etc).
See a physician when necessary and when due for regular checkups.
Don't rush the results. When you are frustrated with lack of results, remember to emphasize the positive - keep track of your success.
Learn more ways to keep your self healthy with the least effort and time.  Motivate yourself with a Personal Trainer or Yoga Instructor help, give me a call to get going.
(949) 609-3048  TrainerTroy 



Moms Healthy RecipeMomathon

This receipe is adaptable using various meat choices:( diced, cooked chicken, turkey,/nuts/cheese/soy products to make it suitable for vegetarians or taste.

WILD RICE SALAD WITH WHOLE-SHEAT PITAS
2 1/2 c. water
2/3 c. raw wild rice
1 c. meat above or substitute product of choice
1/2 c. pitted and sliced green or black olives
1 celery rib, finely chopped
1/8 t. black pepper
1 T. olive oil
grated peel of 1 lemon
whole wheat pita breads
Bring water to boil in medioum saucepan over high heat. May also use chicken or vegetable buillion.  Stir in wild rice. Cover, reduce heat to low. Cook 45 min or until tender.  Drain well, set aside to cool.
Spoon rice into large bowl.  Add all other ingredients, adjust seasoning to taste ( I prefer to add a dash of red peppers and green onion here). Serve in warmed pita. Serve suggestion: tossed greens for side dish.
Thanks Mom