Tuesday, July 22, 2014

Lift Weights to {L O S E} Weight

Weight training helps to promote {fat loss}and is arguably even more important than aerobics in long-term weight management. You see, muscle is metabolically active tissue. For each pound of muscle that you gain, your body burns an additional 50 calories a day at rest. Thus, by putting on a mere five pounds of muscle (something that a novice trainee can accomplish in a few months), you'll burn an additional {250} calories a day, even while lying on your couch reading a book. Better yet, most of the resting energy is derived from fat, so you ultimately will tap into those hard to-reduce areas.

I would rather gain five pounds of muscle that is smaller and works for me than gain 5 useless pounds of fat. 
People tend to restrict their caloric intake while trying to lose weight. But this causes the body to eneter a starvation mode and begin to catabolize  {break down} muscle tissue for fuel. If you neglect weight training, your metabloism will begin to slow down from the loss of muscle. this produces a rebound effect after you no longer restrict your calorie intake, and you ultimately can gain back even more weight than you lost by dieting.
Dallas Cowboy Cheerleaders Lifting Weights
We all know how they look...

Additional Reasons to LIFT WEIGHTS:
1. You will have stronger bones- lifting weights increases bone density and reduces the risk of osteoporosis.
2. Reduce the risk of disease- such as type 2 diabetes, high blood pressure, risk of stroke, risk of heart attack
3. You will be physically stronger- umm duh.
4. Good for the brain- can improve short and long term memory and increase productivity
5. Dealing with stress and improve mood-  hello {Endorphins} (make you feel exhilarated and happy and block the feeling of pain
6. Change the shape of your body- giving you long, lean,  "toned" muscles
7. Speed up the metabolism- burning calories at rest

1. Always exercise certain group of muscles- do not try to do a full body work everyday. allow you muscles 24+ hour rest time depending on intensity and strain on muscles. Giving your body rest time is crucial in developing lean muscle.
2. Work your way up in weights- start with light weights. do not rush to heavy ones. choose a weight that fatigues you at you 12th repetition.  once you can do at least 15 repetitions with the same weight with out any problems, increase the weight a little.
3. Breath properly- BREATHE people. for all that is holy BREATHE. Inhale when lowering weight and exhale  when lifting weight.
4. Use proper form- please you proper form. if you are unaware how to do something ASK or look it up.

If you have {ANY} questions about lifting weights P L E A S E  ask me or email me at

You need a well balance plan to maximizes your results. 

Monday, July 21, 2014

Creamy JALAPENO Ranch Salsa

Having moved to South Carolina only 2 months ago I am going through MEXICAN FOOD with draws! I miss my hole in the wall Mexican Restaurants of Houston, Texas. I have been so scared to try any Mexican food around here. Luckily, Chris and I went to Charlotte, North Carolina last week for a little get away. We went to a soccer game, we went to the South Park Mall, and also went to an outlet mall. Charlotte reminded me of a lot home. I was able to see Kate Spade, Tory Burch, CHEESECAKE FACTORY (yes I got some), Zoe's Kitchen, and Chuy's TexMex. While I am aware that Chuy's is not "real" Mexican food, it simple was the closest I have seen in the past two months.  

I jumped on the opportunity so fast. I could go to Chuy's just to have their green salsa. I swear I ate 3 cups on my own that night. I dipped everything in it. I even chose it over guacamole. I LOVE THIS SALSA. 

So, I was inspire to attempt it on my own and I think it turned out GREAT. I made it Sunday night and have had it with chips, fajitas I made last night, fajita salad I had for lunch today and plan to have it on top of the Jalapeno Cheddar Burgers Chris and I are making for dinner tonight. Needless to say I LOVE THIS SALSA TOO. I am oddly addicted. So, I will share my grate fortune with every one else. 

-3/4 Cup Real Mayonnaise
-1/3 Cup Buttermilk
-1/3 Cup Sour Cream
-1-4 oz. Chopped Jalapeno (Add slowly and Add to Taste)
-1 oz. Green Chiles
-1/2 Cup Cilantro
- 1 Packet of Dry Ranch Dressing Mix
-1/2 tsp Minced Garlic

1.) Throw all ingredients in a food processor. Blend until smooth. (If you do not like it spicy add Jalapeno gradually)
2.) Refrigerate any leftovers you may have. 
* Be aware on any expiration dates on any of the products.