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How Much do You Spend?

Our priorities can tell us a lot about our lifestyle. Do you consider fitness to be a big priority in your life? And, if not, do you want fitness to become a priority in your life? If the answer is yes, then I would assume that you allot a certain amount of time in your life to health and fitness.

One big indicator of this is evaluating how you spend. There are two things we can spend: money and time. What are you spending on TV, video games, Facebook, movies, and such. What are you spending on your health? Does your spending reflect your biggest priorities and goals?

If your answer is, “No, my spending does not reflect my biggest goals,” then what do you need to do to get your priorities in order? My guess is you already know the answer. Get to work on that immediately.

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 5

P1010563Today is 5 of 5 on this week’s series 5 Days of Breakfasts with 5 Ingredients or Less. I hope you have found the recipes useful and they have given you some ideas on how you can have a healthy breakfast to start your day. A good breakfast can give you energy to start your day you are fueled up for whenever your workout time is. Today I bring you Breakfast Quinoa, a meal that is very versatile and can be made anyway you like it. This recipe features berries, nuts, flax, and honey for a great tasting alternative to oatmeal.

 

If you are new to quinoa (pronounced keen-wah), it is considered a pseudo grain, or something that has the consistency of a grain but is more of a grass. A lot of people use quinoa the way you would use rice. Quinoa takes on flavor of other foods really well which is why it is a good breakfast ingredient as well. Quinoa is a complete protein, meaning it contains all of the essential amino acids your body needs.

 

Breakfast Quinoa Read more…

 
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5 Days of Breakfast with 5 Ingredients or Less: Day 4

P1010560Day 4 of the 5 Days of Breakfasts with 5 Ingredients or Less! Today is another real easy one: I am simply suggested a protein shake recipe. There are thousands of options with this. I always have whey protein in the house to mix with frozen fruit, nut butters, and other ingredients for a supper quick meal replacement shake. This recipe is a twist on a Mexican beverage called horchata.

Horchata Protein Shake

1 scoop of vanilla whey protein Read more…

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 3

P1010564Here we go with Day 3 of 5. This week we have been bringing out a new recipe each day of some breakfast menu items that can save you some time in the mornings. Today we have Baked Egg Cups. These are a great thing to make on a weekend and then store away in the freezer for when they are ready to enjoy.

Baked Egg Cups

Ingredients:

12 eggs

About 1 cup chopped onion

About 1 cup chopped bell pepper

6 1 oz. slices of cheddar cheese, cut in 4 squares to make 24 small slices of cheese

Coconut (or other) oil or paper cupcake cups Read more…

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 2

Were on to Day 2 of 5 Days of Breakfasts with 5 Ingredients or Less. Today is a really simple one (more of a breakfast hack than a recipe). It’s just an easy spin on an easy breakfast. Just cereal and whey protein – Protein O’s we’ll call them. With the popularity of alternative milk products it is real easy to have a low-protein cereal breakfast, which I do not recommend regularly. Most whey proteins available have roughly 20 grams of protein – a great way to start the day.

Protein O’s

Ingredients:

1 serving of “O’s” cereal (I prefer organic brands)

1 scoop of vanilla whey protein powder

½ cup of cold water

Ice (optional)

Directions: Read more…

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 1

P1010562Have you ever skipped breakfast? Breakfast is easy to skip and forget and it is also an easy time to reach for something high in sugar, artificial ingredients, and have a carb overload. This week on the blog I am doing a new breakfast recipe each day, for 5 days with each breakfast containing 5 ingredients or less!

This first recipe is for muesli. This Swiss breakfast dish is a quick, make-ahead option that takes minutes to make and can save you time in the morning. You can eat it at home or take it on the go.

Enjoy!

Muesli

Ingredients:

½ cup rolled oats

¼ cup chopped walnuts

2 Tbsp. sunflower seed kernels

½ cup milk (cow’s milk, almond, coconut – your choice)

1 Tbsp. of maple syrup

Directions: Read more…

 
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Guest Blog: Are You Like a Bull In a China Shop?

meditateGood news! Lore Earley is back this week with another great post. Her last post on the site was awesome, and it looks like for the time-being she will be making some regular contributions to the blog roll here. I learned something new with her post today, I’m sure you will too. Enjoy!

Are You Like a Bull In a China Shop?

By:  Lore Earley

Exercise is meant to create balance.  It is supposed to work with your individual design to strengthen, tone, de-stress, and maybe even quiet the busy mind.  Does your exercise match your persona?  Is it helping you, or keeping you off-kilter?

 

According to Ayurveda, a form of natural healing and ‘science of life’ originating in India, people generally fall into one of three Doshas: Pitta, Vata, Kapha.  The Doshas refer to primary forces of energy.  Usually we are predominantly one and have a touch of another within us as it is rare for someone to be a true Kapha or true Vata, for example.

 

Knowing your Dosha type is actually very helpful when it comes to determining the kind of exercise that will bring you the most balance and bang for your buck.

 

The Bulls

 

Let’s talk Pitta. Read more…

 
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Start eating right by watching this 1 thing

SugarTHE one thing to watch in your diet:

Okay there might be more than one thing to watch, but if you needed to just start on one thing, here it is: SUGAR.

Surf the web right now for diet hacks, diet plans, diet laws, diet theories, diet gospel and what-have-you and you will find all kinds of conflicting statements. Don’t eat meat, don’t eat grains, count calories, don’t count calories, and so on.

One thing that is taught universally is low sugar consumption. Most sugar and sugary foods cause a response in the body that triggers fat production. Other foods that trigger a strong insulin response such as white bread, white potatoes, and instant rice have a similar effect. This essentially happens because sugar digests rapidly and needs a place to go. As with any food (or calorie) that enters the body, it needs to be used (burned off during activity) or stored in the body temporarily as sugar which will convert to fat if not used.

Don’t just take my word for it! Look up sugar and the effects it has on the body. See what you find.

 
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Have You Hit Your Goal this Year?

Published on September 26, 2013 by in Motivation

Did you set a goal this past January and hit it this year? If so, great! If not, it’s time to get going on it! A lot of us tend to set goals in January for the New Year, but for whatever reason we don’t take the steps to make it happen. If that is the case, there is no better time to get started on an old unaccomplished goal (or even start a new one) in the month of September. Why September? Why not? Today is just like any other day, you have the power to turn things around on any day, any time of the year.

What if you don’t? Read more…

 
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Hey Glen: I Need to Gain Weight!

“I don’t need to lose weight, I need to gain weight. How can I do that? I need advice!”

In my writings I talk a lot about weight loss because, well, a lot of people want and need to lose weight. But there are those among us that struggle with putting weight on. I feel your pain. When I started lifting weights I would lift darn near what some of the bodybuilders were lifting and it seemed like I was half the size of them. So how do we go from lean to muscular? Here we go…

Here are the basics:

Lift heavy weights with a rep count of 6 to 12 on most exercises.

Eat an adequate amount of protein.

Eat a Read more…

 
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