How To Eat For Your Heart

We try to give you some good tips on how to eat healthy for fitness and weight loss but also for your overall health. Your heart is the engine that keeps your body going and you need to make sure you’re giving it all the love and attention it needs, starting with the right fuel. There is actually a lot more to eating heart healthy foods than avoiding bacon and salt. Here are a few really god tips.

 

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Healthy Foods That Actually Fill You Up!

One of the hardest parts of eating healthy is feeling hungry right after you eat. Many people have the problem of not loosing weight, even when on a healthy diet, because they still end up consuming too many calories. We find that the trick is to eat the right healthy foods that actually fill you up. This way you don’t end up feeling hungry and eating more than you need. Here’s a list of really good and healthy foods that will satisfy your hunger and control your appetite.

 

1. Greek Yogurt

2. Eggs

3. Whole Grains

4. Nut Butters (peanut,almond, cashew)

5. Oatmeal

6. Skim Milk

7. Cheese 

8. Apples

9. Berries

10. Nuts

11.Chick Peas

12. Green Tea

13. Dark Chocolate

14. Melon

15. Black Beans

Find more healthy and filling foods here 

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3 BIG Reasons To Have Breakfast

Is it really the most important meal of the day? Well if you want to stay fit, happy and strong the answer is yes. You might think you have plenty of reasons to skip breakfast: not hungry, too busy, eating early makes your stomach upset etc.

Now is the time to forget about those excuses. Breakfast is key in helping you slim down, build muscle and maintain energy all day long. Here are a few more reasons to give your body some extra fuel in the a.m.

1. Lean Muscle – When you wake up your tank is completely empty. You spent at least 6 hours with no food going in to your body that means you’re actually hungry and it also means your body is ready to take in all of the nutrients you can give it. Try for a combination of protein and carbs in the morning to help fuel your muscles enough to maintain all of the hard work you’ve been doing at the gym.

2. Less Fat – Eating a solid meal in the morning helps you maintain your blood sugar all day long. This helps to keep you from over eating or snacking on junk food. Try to load your breakfast with more protein and fat and less carbs.

3. More Brain Power and Productivity – We’re sure you’ve heard it in a few cereal commercials already, but it’s actually true. Eating a good breakfast will help to improve your performance and your concentration for the entire day. If you don’t eat breakfast, you are sending your brain in to comprehend all of your work with an empty tank, and you can’t expect much to come from that scenario.

Read more about why you should eat breakfast here. 

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40 Facts About Fitness (Infographic)

It’s a light work week for most of us and in the spirit of giving our brains and bodies a rest before we hit it hard in 2012, we decided that a quick simple post would be fitting. Here are a few good fitness facts, some of which we didn’t even know. We hope everyone had a great holiday and has an even better New Years!

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Soda Lover? Not Any More

How much damage does a soda really do to your diet? How much exercise would it take to burn off just one can of soda?

If health experts get their way, you’ll be reminded every time you reach for a can, according to a report by the Huffington Post UK.

Researchers from Johns Hopkins University are calling for junk food packages—fizzy drinks included—to include labels informing consumers how much physical exercise would be needed to burn off the sugar, calorie, and fat content of these less-than-nutritious snacks.

The researchers feel that showing people how hard they have to work to burn off those fews will help to drop their popularity. Would that keep you from eating or drinking your favorite junk food? Here’s some food for thought.

1 can of soda = 50 minutes of running

Read more here.

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Droppin’ It Like It’s Hott!

What’s the good word people? Well, hopefully you had a killer weekend and are off to a great start to your week! I know I was productive today and am ready to crush this week and DOMINATE the DAY everyday that I can…as most of you know I have been in a challenge with three of my high school buddies and life long friends from Woodstock…well, here is an update of how they have been doing and what their thoughts are after week two!
A little idea of what kind of guys we are working with incase you missed the original blog:
1. Big House-High school standout WR and DB…All-Conference and a huge part of the success of the 1997 State Champion Woodstock Blue Streaks. He took his talents to Holland, Michigan for college where he played at HOPE College for a few seasons and then decidied to concentrate on his academics. He is currently happily married with a little one and still resides in Michigan. Big House is on the other side of this competition, he is looking to put on some more muscle and lean mass as he is built like a runner…lean and not much fat on this one!
2. Chunk- Captain of the football team, All-State QB to the State Championship Streaks as well as All-State Academic! Referred to back in the day as The Fat QB or The Ladies Man! This guy left the midwest upon graduation and attended University of San Diego. Played one year of football and then concentrated on studies. Post graduation he worked in San Francisco and was living the dream…now he is in Portland, Oregon working, golfing, married, dog, and a bun in the oven! Yeah, still living the dream! Apparently he is out doing the Truffle Shuffle somewhere because he was the only one that didn’t send me his updates!
3. The Big “S” – Another one of the Stallions on the State Team! All-Conf and regarded as the best technition on the O-Line! He was just 175 but manged to take care of the 320 lb and 350 lb gorillas on the other side of the line during the title game! After graduation he left of school…I think it started at SIU-Carbondale where he attended class like a Rockstar for the the first week! He then met this girl name Stella Artois and that was all she wrote! He made his way to Bloomington-Normal where he spent the better part of the decade situating himself for his final year at Eureka College (Yes, the home of Ronald Reagan) where he set a record for the oldest collegiate baseball player that year…lol! He is currently living in Lake in the Hills, IL and has great family started! He is happily married and the current regular season champion of our fantasy football league WOODSTOCK LEGENDS!!!
4. The Manimal – That would be me! If you don’t know much about me…sorry about it! Just playing, just click on the ABOUT US TAB and read there…lol!

Okay, here it goes…I hope you enjoy and I look forward to hearing from you all and catching up this week! GET SOME!
Manimal/Sexy Beast
Weight – 206.5lbs
Neck – 16”
Chest – 45”
Bicep – 17.5”
Forearm – 13.25”
Waist – 35”
Belly – 35”
Hips – 39”
Thigh – 23.5”
Calves – 15”
After 2 Weeks
Weight – 201.5lbs
Neck – 16”
Chest – 45”
Bicep – 17.5”
Forearm – 13.25”
Waist – 32”
Belly – 33”
Hips – 39”
Thigh – 23.5”
Calves – 15”

Well, I have to say this week was NOT easy! I have been seeing more cookies and sweets that I know what to do with all the temptation…lol! Regardless, I managed to maintain last week and drop a little more…nothing drastic, but feel like I didn’t regress too far and still pretty sure I can whoop all these fools in this competition (Yes that was me talking shit and issuing a challenging….come get you some!)

Friday was the toughest day of all…I was up at 3am for Boot Camp in Schaumburg and then headed back to Premier for a day of training and prepping for the Premier Holiday Party! Let’s just say it was another great party and the waitress was bringing me my Grey Goose and Cran 4 at a time ALL NIGHT! Yeah, it was good times. I believe the night was a wash…I chose to forego the food and had booze instead…I also threw out my moves like Jaegar and probably a little Chip n Dale too…I’m just saying, Manimal has skills!Other than falling off the wagon and then getting run over by it…I am feeling solid. I am ready to go and have a feeling this is going to be a bad ass week.So, here is it…Chunk, Big House, and Big “S” we are in week 3…things should start to get better, nutrition gets easier, and I better see those numbers go in the right direction…get after it.
Sexy & I know It
-Manimal- 
Big House
Start Date
Weight – 155lbs
Neck – 15.5”
Chest – 37”
Biceps – 12”
Forearms – 11.25”
Waist – 31.5”
Belly – 31.5”
Hips – 37”
Thighs – 20.25”
Calves – 14.75”
After 2 Weeks
Weight – 154 
Neck -14.25       
Chest -37   
Belly -30             
Waist -30.25
Hips -37.25
Bicep -11.5
Forearm -10.75  
Thighs -20.25     
Calves -15           

 

Another week down and I am still chugging along.  My wife and I don’t typically go on date nights, however, this weekend both our daycare and the YMCA offered date nights.  I started losing weight this spring and I don’t go all crazy like CHUNK at restaurants! I cannot say I eat any solid protein and/or vegetables either…sorry, not my thing!  I have found that I am kicking ass at breakfast and lunch, but I am like a kid in a candy store at dinner and of course the weekends. I am feeling rejuvenated and ready to take this week by the…you fill in the blank!  Oh yeah, these upper body workouts seem tough but I am getting through them pretty smooth, however, the lower body are about as much fun as a kick in the junk!  If you notice my measurements might be a little off…I did switch to a fabric tape measure instead of a hobo shoelace to tape measure. Here is to another week gentlemen… I’ll be back in town the second weekend in January so hopefully we can meet up and compare abs…


The Big “S”

Start Date
Weight 233 lbs
Chest 44.5″
Neck -15.75″
Biceps -16.5″
Forearms – 13″
Waist – 39.5″
Belly – 42.5″
Hips – 45″
Thighs -26″
  Cows -17.25″ 
After 2 Weeks
    Weight-223         
Chest 44    
                   Neck-15 .25″                 
Bicep- 16″  
          Forearm-13″       
Waist-39
Belly-40.75″      
Penis-13″   
Hips-43″     
Thighs-24.5        
 Caves-17


This week was interesting to say the least… I had date night on Saturday and just like Chunk, my wife made me have pizza. Not only that, she made me drink vodka tonics ALL NIGHT! It was awful; I hope you all don’t have to go through this too…sigh!  I know my weight would have been below 220 if I didn’t party on Saturday night…I will be back…watch out! The rest of the week went well and I catch myself not eating as much as I should sometimes. Work will get crazy busy and I will be rushing around all day and forget to eat. I think this week and next week are going to be super hard with all the Christmas cookies and egg nog.  Not to mention my beautiful wife will probably make me eat pizza and drink more of those awful drinks…wish me luck and Merry Christmas Guys!!! -Big S

PS Check out how great my wife was this weekend…. …I laugh…I joke…I kid…I kid! Lol…

 

Well, I hope you enjoyed the pictures, cartoons, and happenings of all our weeks! Have a kick ass day and don’t forget to…………

 

Mushroom and Wild Rice

Hey, here is another recipe that I tried over the weekend. Jamie actually rated it A- , which is a big achievement.

Here is what you are going to need:

Ingredients

Calories

Carbs

Fat

Protein

Sugar

Sodium

Mushrooms – Raw, 5 cup, pieces or slices

77

11

1

11

7

14

Peppers – Sweet, red, raw, 0.5 cup, chopped

19

4

0

1

3

1

Peppers – Sweet, green, raw, 0.5 cup, chopped

15

3

0

1

2

2

Celery – Raw, 1 cup chopped

14

3

0

1

2

81

Raw, One Medium Whole – Red Onion, 148 g

60

16

0

1

0

5

Generic – Chicken Tenders, 1 container (16 oz.s ea.)

480

0

4

100

0

300

Lundberg Wild Blend – Wild and Whole Grain Brown Rice, 0.3 cup dry

192

41

1

5

1

0

Almond Milk – Unsweetened Vanilla, 0.25 cup

15

1

1

0

0

45

Laughing Cow Light – Creamy Swiss Cheese, 2 wedges

70

2

3

4

2

420

Chicken Boulion Cube – Broth, 0.5 Cube (3.7g)

3

1

0

0

0

400

Serves 3 servings

 

 

 

 

 

 

 

Total:

945

82

10

124

17

1268

Per Serving:

315

27

3

41

6

423

 

 

Preparation:

Wash all the vegetables and chop them up, set aside.

Cut chicken tenders into small pieces, spray pan with Pam and brown chicken on both sides, add 1 cup of mushrooms and cook until tender and fully cooked.

In a separate pan, cook rice in 2/3 cup of water with the chicken bouillon, after 10 minutes add all the veggies and cook under cover until water has evaporated.

In the small bowl mix almond milk and laughing cow cheese, microwave for 45 sec, and mix well. Add almond milk mixture to the vegetables, add chicken and cook under the cover for another 5-10 minutes.

If you are allergic to diary, just skip the cheese, and add only almond milk, it adds nice creaminess to the whole dish.

Enjoy!!!

PS. It works great as a next day left over dish that you can take with to work.

Woodstock’s Finest Battling It Out!

Hey Ya’ll, I am sorry I have been leaving you all out in the cold on the weight loss competition I have Rocking with my Boys from Woodstock! Well, I had them each write a little blurb about their week so take a peek…some really good stuff!

We will go ahead and start it off with My boy CHUNK…he has already dropped a 1/2 inch on his belly and his weight is down to 215.5! Nice work, looks like the TRUFFLE SHUFFLE CARDIO is paying off…down 2 lbs.

 Here is what CHUNK had to say…
“I was so effing sore by the 4th workout it crushed my ability to get the recommended reps in.  I am feeling revived and ready to get after it again today…watch out BIG HOUSE and BIG “S” – CHUNK is coming for YOU!

P.S. Totally slipped my mind, but my preggers wife made me eat pizza this weekend!”

This moves us right along to BIG HOUSE who tipped the scales at 156 lbs, one pound up from last week! Most the times this is bad, however, he is on a different diet…lean and mean and a little more mass is his goal! Take a peek at what the Big Fella had to say:

“One week in and I feel like I am off to a slow start. Left for Vegas on Thursday morning and got back Sunday afternoon. squeezed in a workout thursday morning before take off. Actually did get up and run down the strip one morning, but other than that standard Vegas for 3 days. Still feeling some soreness from early week workouts and walking from casino to casino. Had lots of time on the plane to read and study the workouts and diets. Now bring on week two, and CHUNKY QB and Big as”S” you guys better be working!”

Big “S” has come to play…as he weighed in at 225 this week…yes, he is already down 8 lbs! Hell yeah brother, I love it. Take a look at what he had to say:

“When you dropped this on me last Sunday the first thing that went through my mind was I have no time to do this with work and the new baby. When I started looking at myself in the mirror I said Big “S” you got lazy, no more excuses. Basicly I want to look good naked. It is not easy to find time to do the workouts, but nothing worth doing is ever easy. My schedule every week is; work from 6:00am to 5:15 when I get home I watch my little princess from 5:15 till 8:00 when My Queen is done teaching violin lessons out of our house. I get my cardio by walking and running my dog Lola every night and she couldn’t be happier to help. I squeeze in the workouts on Thursday, Friday, Saturday, and Sunday. I am sore, but it is a good burn. I am very curious to see if my calves or as you call them COWS will get smaller or bigger from working out and loosing weight. The diet part of the program was an ajustment. I seriously got hooked on sugar and candy bars for a quick pick me up during the afternoon. I can feel my body going through withdrawl, but it is all good. The one thing I have been teaching myself is to drink plenty of water and when it is getting late and I get hungry I drink a glass of water and GO TO BED. When I wake up I am no longer hungry. I am looking forward to wearing all the cloths I have bought and said I will fit in  when I drop the weight. By the way, you can let Chunky QB and Little House that the GIANT is awake and they are going down!”

Now, here is a little something from Yours Truly:

“Wow, back on the wagon to clean eating, insane workouts, and cutting my ROCKSTAR and MONSTER drinks cold turkey. I have had a few headaches every day due to NO caffeine, however, the massive amounts of water have been able to keep them to a minimum. I have been working out with a local high school athlete Timmy Mahoney so it is good to have a young energetic kid to go through this insanity with me. Yes, these workouts I am doing are no joke. Split days of Upper and Lower Body. I perform 1500 reps on lower body day and 1000 on upper body and mix in tababta training between each superset! BEGINNERS probably do NOT want to start here…I could barely move my arms or legs after the first two workouts so it is pretty intense. It will all be worth is when there is an 8 pack and lot so of lean shredded muscle come the end of this competition. I am truly enjoying the prep and the change and looking forward to changes these coming weeks. My weight was 203.5 lbs so I dropped 3 lbs and feel solid. Ready to crush the week and give these three guys a run for their money!”

Before I go, I also received this from one of the guys and chose to NOT post who wrote it, I encourage you all to comment and let me know who you think said it…I was laughing my ass off so I hope you like it too!

 ”Hey Craig, can you please ADD have “lots of crazy sex” to our workouts and resend the documents to us? I would like to post it on my fridge. I appreciate it!”

Is this classic or what? It is true a good healthy session can burn more calories than you thing…I’m just sayin’!

On that note, I am going to sign off and look forward to hearing what you all have to say! This has been a blast and I look forward to the weeks to come.

I will post pix in next post…enjoy and see you soon!

GET SOME
SB Manimal

12 Ways To Healthier Holidays

The CDC released a new video loaded with tips to help everyone stay healthy during the holiday season. Watch an absorb the health tips for the entire family.  What tricks do you have for making it through the holidays? Share in the comment box below or connect with us on  Facebook or  Twitter and don’t forget to sign up for all of The Transformation Spot bonus material at the top of the page!

What Will It Take To Burn Off Your Holiday Dinner? [Infographic]

It’s that time of year. You know, the time of year where it seems impossible to escape baked goods and supersized homemade meals that are almost completely made up of comfort food. The time of year where we stuf ourselves and then make a New Year’s resolution to work it all off. Well the problem is that we never really know how hard to work. Problem solved!  Check out this infographic to see how much the average person eats over the holidays and what it takes to work it off.

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