Skinny Baked Broccoli Mac and Cheese Recipe

Healthy Mac and Cheese (Made Better)

If I keep this up you are going to think I am a cook or something.

That being said I do know a tasty recipe when I see one and this is from My Fitness Pal. As is it has 18 grams of protein which is good but you know what I am thinking.

Of course! Throw on a chicken breast and rocket this up to 35-40 grams of protein.

Now that is a balanced meal. You know I am a fan of getting more protein in your diet and moderating the carbs. The newest science supports this and I have seen it work for nearly all my clients.

The problem is that very few people actually know how much they are eating and that is where a free app like My Fitness pal comes in.

Enjoy.

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Photo courtesy of Penny De Los Santos

 

 

 

 

Podcast 32: Nutrition Myths Debunked: Vindication for Your Host

Should I Say I Told You So About These Nutrition Myths?


All hail science! This episode covers an article I read on examine.com about 10 common nutrition myths.

Regular listeners to my show will not be surprised at some of the myths busted. I take pride in being a voice of reason. A voice that shouts one thing while everyone else shouts something else. 

 
So we can call this the vindication podcast, if you want to. 
 
In all seriousness, this subject is so important I even wrote a blog about it. Here is the link to post 145 and the examine.com article, http://mfactorfitnessandnutrition.com/post-145-10-food-myths-debunked/
 
 
 

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No Bake Energy Bites- A Great Pre-Workout Snack

Need a good preworkout or post workout snack?

No Bake Energy Bites

No Bake Energy Bites

No bake energy bites

Thanks to my friend Penny for providing me with this semi-easy recipe.

Let’s face it, I don’t like cooking, so the easier the better.

The hardest part of No bake energy bites is getting all the ingredients together.

Me?  I just feign helplessness and ask her to make me some more.

Just one of the perks of being a guy sometimes.

The scoop on Pre-workout foods

Everybody is different but I never like to go into a workout hungry. It is hard to concentrate and I just feel weak. Not good.

Working out demands a little bit of swagger.

How many calories?

I don’t know but the ingredients are all  good for you.

People get hung up on counting calories.

Let me thrown this at you. Sometimes the critical factor is not what you eat but when you eat it.

For example, eat some of these No Bake Energy bits an hour before you workout and you are going to do 2 things.

  1. Give yourself quick energy for a great workout.
  2. You will burn up the carbs during the workout.

So don’t worry about calories.

As always, moderation is a good thing.

But that is hard because these are good.

Can you eat these post-workout or as a snack?

Yup. after a workout you need to replace carbs and proteins so this fits the bill.

If you eat them as a snack, remember this. Excess carbs will get turned into fat.

As always, moderation is a good thing.

But that is hard because these are good.

 

Ingredients

2 cups quick oats

3/4 cup banana chips

1/4 cup dried blueberries

1/4 cup ground flaxseed

1/2 cup chocolate chips

1/2 cup peanut butter

1/3 cup honey

1 tsp. vanilla

How To’s

1. Mix all ingredients together.

2. Roll into teaspoon size bites

 

And there you have it.

Interested In Online Personal Coaching? Click here for more info.

 

 

Why Your Shoulder Hurts After Bench Pressing

Anyone Else Ever Get Shoulder Pain After Benching?

Ever run across a video or post and think, ” I wish I could have written or filmed that!”

Well that is the case with today’s post because almost everyone has had sore shoulders after benching. Not the muscles but the joints.

The boys over at Diesel Strength and Conditioning have made a fantastic video that explains a root cause of this pain: lack of thoracic extension.

Thoracic what???

Don’t worry, they will explain it to you in the clearest, simplest way I have seen it done.

And it will help you eliminate shoulder pain.

Other Resources.

Here is my YouTube Smashing and Rolling Playlist

Why Your Joints Are Like Ikea Furniture

Fixing Front Shoulder Pain

An Easy Way To Protect Your Shoulder

 

 I also wrote a book on fixing shoulder pain. You can download it at Amazon. Just click the icon on the sidebar.

 If You like this, take two-seconds and join my other sites so you don’t want to miss a thing:

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Podcast 31: Popping Shoulders, Painful Knees and the Lone Wanderer Returns

Popping Shoulders, Painful Knees and the Lone Wanderer Returns

Ah yes, episode 31 continues in the same serious ways of the last episode.

This time we are going to talk about how to fix your popping shoulder and your painful knees.

 
Common advice is just not to do the exercises that hurt but as we all know, that is stupid advice.
 
Fix the way you do the exercises and the pain will disappear and I am going to show you how.

 A Quick Primer on Corrective Exercise

 
Also, an update on my friend that spend hours aimlessly walking the streets of Parker. Has she lost weight? Is she in better shape? Just who is this lone wanderer?
Hopefully she goes home at night. If she does, this video is for you.

How to Get results From Walking

 

Here is a link to my Stretching page which could very well fix your joint issues.

If not, here is a link to the My rehab page where you can learn the art of Smashing and Rolling.

 
You know I can’t tell you any more here. You are just going to have to listen.
 

 If You like this, take two-seconds and join my other sites so you don’t want to miss a thing:

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Podcast 30: Shoulder and Elbow Pain Demystified

Shoulder and Elbow Pain Demystified.

 

Wow, after a 2 episode tangent we get back to business here on episode 30.

Everybody is going to tweak their shoulder or elbow at some point. Don’t think your special because it will get you too.

So what in the heck causes it and how do you rehab it?

 I get into the concepts of:

  • Muscle Imbalances
  • How the shoulders affect upper back tightness.
  • How upper back tightness affect shoulder pain.
  • Why the whole upper body is connected.
  • How wrist position affects elbow pain.
  • The concept of a tight upper back while lifting.
  • The “Down and Back” cue for shoulders.

There is a bunch of good stuff in here. I try not to get too technical because I need you to understand the idea of what is going on here first. Once you understand what is going on you don’t need a Doctor you just need some common sense.

Other resources

Fixing front Shoulder Pain

An Easy Way To Protect Your Shoulder

What’s This Corrective Exercise Stuff?

  Here is a link to my Smashing and Rolling Playlist on YouTube. Click Here.

If You like this, take two-seconds and join my other sites so you don’t want to miss a thing:

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Post 146: Fix Your Wrist, Elbow and Shoulder Pain with These Exercises

I ran across a great video the other day and I wanted to share it with you from Dan Pope of www.fitnesspainfree.com.

Probably a lot of people missed this video because it is titled, ” Best mobility exercises to improve the front rack”.

Maybe you thought this was about breast augmentation.

Maybe you thought this doesn’t pertain to you because you don’t do front squats, cleans or push presses.

Maybe you like your front rack the way it is. ( okay, stop snickering we have work to do.)

In any case the exercises shown here work great for rehabbing wrist, elbow and shoulder injuries.

Remember in our discussions that elbow pain is not necessarily due to an elbow injury. Look upstream and downstream for potential reasons you have pain. In my opinion, the cause for most joint injuries is a lack of “slack” in the system or to put it a better way, a lack of flexibility.

Increasing your joint flexibility is rarely a bad thing and doing these exercises everyday for a couple of minutes will be like putting money in the bank.

  1. Increase your flexibility.
  2. Decrease the chance for injury.
  3. Lift more weight.
  4. Clean up your form.

Here is the video, enjoy and learn.

Thanks for the video Dan.

Resources

Free 5 Day Fat Loss Video series:http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder:http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

http://mfactor.biotrust.com/

Podcast 29: Fitness Egomaniacs, Mummy Kicks and a Truly Epic Self-Destruct of the Week

So why do I get so worked up about so called “gurus” like Jillian Michaels?

In this episode I attempt to answer that burning question. This one is for all the people that blew up their knees with Tae Bo, wrecked their lower backs with Insanity and think P90x ought to be have a sequel.

In the beginning there where people with good intentions such as Kathy Smith, Sharon Mann, Tamillee Webb and others who created DVD’s (VHS) programs that actually helped people. Then it turned into a peeing contest where the new generation of instructors had to out-do the previous ones by making the workouts more intense and  more on the edge to capture the interest of the public.

There is a difference between someone who studies fitness and tries to make the world a little better and those fitness “celebrities” that build mansions off the destroyed knees and backs of the people who bought their DVD’s.

They know the untrained general public can’t handle plyometrics and high volume squats because:

1. They are untrained and have little to no cardio.

2. The form probably sucks and high volume movements with poor form grind away the joints and create lasting joint issues.

Don’t believe me? 3 rounds of mummy kicks for you! Ha ha…Mummy kicks.

Looking at my online training competitors I stumble across a couple video gems for my self-destruct of the week. Too bad you can only hear the audio. I would disclose the website but like mummies and curses it is much better to leave it alone and walk away. Walk away doing mummy kicks? Ha Ha mummy kicks!

Resources

Free 5 Day Fat Loss Video series:http://mfactorfitnessandnutrition.com/free-5-part-fat-loss-video-series/

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder:http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

http://mfactor.biotrust.com/

Podcast 28: Does Jillian Michaels Really Workout to Her own DVD’s and other Intriguing Questions

 

This Episode really started with good intentions. No negativity just positive vibrations.

My plan was to fill this podcast up with cool fitness tidbits but sometimes even the best of us lose their way.

In particular I start out talking about a weekend trip to Estes Park that really doesn’t go anywhere. Then I start on a tangent with an article I found in US magazine about the “Celebrity fitness Guru” Jillian Michaels.

Things head south from there as I try and figure out what the hell she is talking about. After I abandon ship on that topic I hastily throw out a couple fitness tidbits to try and salvage the podcast.

Website: www.mfactorfitness.com.

Blog : http://mfactorfitnessandnutrition.com/blog/

Podcast: http://mfactorfitness.podbean.com/

Online Training start for $1: http://mfactorfitnessandnutrition.com/online-training/

Get a free jug of Protein powder:http://mfactorfitness.getprograde.com/workout-free-trial.html

RBT Bands – Looped bands for speed and power training.

http://mfactor.biotrust.com/

Post 145: 10 Food Myths Debunked

So exactly how bad is white bread???????

Examine.com sent me a great article I wanted to share with you concerning the top 10 myths in the current food wars.

Examine.com is a science-based website that doesn’t choose sides and I like that.

The big issue I have with the food companies is that they fill their products with chemicals to make them look better, have better texture and stay fresher longer. A lot of us look for options that are less complicated. Where I get ticked off is when companies come out with a “healthier” version of something that really isn’t healthier. I will hold to my point of view that less chemicals are better.

As your personal trainer I am happy to report that a lot of these busted myths are things I have been telling my clients for years and let’s be honest this may be a reason I am reprinting the article. I like to gloat every now and then.

The takeaway point in this article is, in my opinion, to eat the food our grandparents ate, use a little moderation in both carbs and total calorie intake and most importantly, if it is natural eat it and don’t worry about it!

To read the 10 Awful Nutrition awful Nutrition Myths Perpetuated by the Media Click Here.

Need some more info? Questions?

Well, just fill out this form and I will get to you.

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