Hey Boyz and Goulz,
If you have never experienced loss or grieving of a loved one (i.e. pet, friend, family, partner) it can be a difficult journey. I am no expert on this topic, but have found that over the course of my short time here on Mother Earth, that some pointers have really helped me digest such emotions and deal in a healthy manner.
First and foremost, I find being surrounded by loved ones (close friends & family) really helps during the time of loss. Everyone deals differently with loss. Some people like to be alone, which is normal. However, too much time alone can really send a person down the wrong path with no outside support or guidance. I call it "mentall overkill". Find someone who will and can listen to unconditionally. This will help you not keep the flurry of emotions deep down inside. A crucial key in healing is to get it out and tell someone :)
The question of "Why?" always seems to be the popular antagonist. As long and as hard as one can try to solve or figure the ultimate riddle, no one truly knows....which sucks (sorry mom...potty mouth lol). No one will truly ever know why one "being" or "thing" is chosen to go or have something tramatic happen to them. Every person hates to hear "I am so sorry!" Its almost adding insult and creating anger for the fact that many people take it as pitty or as "how the f*ck does this person know what I am going through" or "they never knew this person I have lost, how dare they!! The only words of encouragement that never crossed the line and helped give me a perspective and a piece of mind is, "They may not be here physically, but NO one can take my memories or their spirit. It will and is still around me." This always helped me deal with the fact that I can always remember them as well as know they are looking over me and never left me. I am not a religious person, even though raised religious, but extremely spiritual for what it is worth.
Fresh air and a change of scenary! Like mentioned above....its normal to want to be alone and take time to grieve and work through emotions. However, getting a little fresh air and taking a walk greatly helps with stress and can help give your mind a rest. Not getting a change of scenary can once again be "mental overkill".
I also have found that mere stress of the "loss" as well as the "grieving stage" can impose a great amount of damage of the brain and body. I personally found it extremely important to eat, eventhough few ever feel like eating. If the body and mind has no energy (i.e. food), it starts to contort information/dialogue and events and take them into extreme perspective and over analization. Its so common that few ever want to eat during loss and grieving, which is why I find it extremely important to cook and consume food that makes the soul and/or person feel good....COMFORT FOOD!! Think of all the times you got sent home from school being sick or staying in the hospital. All the chicken soup and grilled cheese sandwiches that mom or dad made that intstantly created relief and the track to peace and rest. The same situation applies here. Here are some of my favorite comfort food recipes that are very easy to prepare.
http://busycooks.about.com/od/fiveingredientrecipes/a/comfortfood.htm
Excercise, eating, good people, and rest was the pathy to helping me deal with loss and travel through the grieveing process. Bars, dead beat people that don't care, and stuffy, secluded houses will be your monkey on your back. I hope this helps. I would love to hear what you think!! Please send me your pointers that helped you with loss as well as your favorite comfort food recipes.
Till next time....
Stay mohawk friendly :)
Chef P
Patrick StarkExecutive Chef"The Stark Raving Chef"phone: 214.274.6545www.StarkRavingChef.comhttp://starkravingchef.blogspot.com/www.myspace.com/StarkRavingChefwww.facebook.com/StarkRavingChefwww.twitter.com/StarkRavingChef
Friday, July 31, 2009
Thursday, July 23, 2009
HOW TO SHOP FRUGAL, EAT HEALTHY, AND WORK OUT AS A MIDDLE CLASS PERSON IN OUR TROUBLING ECONOMY.
Hey Boyz and Goulz,
Growing up as a fat, middle class, hard working kid in Ohio, I learned many bad habits that have stuck with me into my younger adolecent years. I constantly struggled with the idea that I needed money for groceries and gym memberships as well as time to work out, shop, and prepare meals to gain the ideal figure I desired. Since entering "man" hood lol, I have had to take the essencials of main stream "health ideals" and create a system that worked for me, my budget, and my lifestyle (mainly time).I am a chef, first and foremost. I work like a dog. Its hard to be on your feet and still manage to find time in your daily routine to workout and eat healthy. I have created a system that has worked for me, that I hope can shed some light or change in your day to day routine.Eating.1. Eat all your carbs early in the day. Before 5 pm.-Breakfast starts your metabolism. I start the day with cereal (breads, grains, etc.) or if I am at the restaurant a piece of cheese pizza fresh out of the oven. The persons who think missing breakfast don't kick start the "poo track" or metabolism. This greatly helps you stay regular and a healthy figure.2. Try to eat on a regular routine.-Try to eat at the same time every day. This helps your body immensley. Try to eat something small, like the size of your fist every 2-3 hours (healthy food of course, listed below).3. Don't eat after 7 pm.- I like to eat in the morning when i get up (force yourself to put something in your belly), eat an apple two hours later, a healthy "non fried anything" sandwich for lunch, a snack of a granola bar two hours later, a salad with chicken (no cream based dressings like ranch), and nothing else.4. Moderate the booze.-If you work out and eat right everyday, drinking a six pack a day defeats the purpose. You just threw it all away. Drinking is still ingesting calories. This breaks rule #2. The people with fast metabolizems ruin this rule lol!5. Don' t eat fast food and fried foods.-The cardinal rule. This kills all progress of the day. You can reward yourself once a week or a month depending on our discipline, but stay away from the drive thru and stay away from bar-fried foods. That hamburg after drinking (breaking rule #2) just really snowballed progress!6. Only stock your cupboards with healthy food.-You eat what you buy. If you keep Doritos and Oreo's in your cupboard, you will eat it. Save yourself the temptation. If you can't do this, don't buy food and shut your refridgerator and only buy what you eat.7. Shop within your budget and don't fool yourself.-You know what you will eat from the grocery store. Find healthy foods that you enjoy eating and incorporate those into your daily diet (The link is the healthy hillybilly diet, so if you can't find something on here....lol). If you hate cooking, cook off chicken breasts using a George Forman for the week and ziplock and warm when you need them. I.E. "Don't buy eggplant because it has great nutrients, so that it can turn into E.T. after two weeks in your fridge."8. Do your homework. Have a plan.-You can GOOGLE healthy recipe menus for a whole week from the web. Take the menu items you know you can be content with. Figure out what you wanna eat for the week. Figure out a way (rule #7) to prepare the needed items and make a menu for the week. Make it happen.9. Cost out your game plan or menu.-IF you check out the link above, you can see anyone can find a way to eat proper....even with simple comfort food. If you have little money, and you can still stay on track. You don't need special services (Jenny Craig) or food to eat healthy and stay on track. Cost out your shopping list and make it applicable to your eating prefrences.10. Moderation and portion size.-Eat something the size of your "fist" every two hours. Don't sit down and eat a giant meal at dinner to make up for not eating the whole day. Bad.......very bad!!! lolExercise.I work 12 hours on my feet six days a week, so I am constantly busy. The whole key is to stay active without being a "gym rat":)1. Find a time in your day.- To reach success, you need to find an "unconditional" time of your day, everyday, that you can invest into your future. This all comes down to your routine. Are you a morning person and are more productive? Are you a night owl that has more energy and drive after work? You decide:) Get a planner and map out your week. Write your menu of what you consume on those days of the week. Write the time for your workout and block it off on your planner so you can make time and follow thru. Don't try to put 5 lbs. of crap in a 15 min block of time lol.2. Your Game plan.-I have found out that if you watch what you eat, you can exercise 4x a week, 20 minutes a day. I like to work out 6 days a week because I enjoy it. It creates a better start to my busy days, which is 7 days a week. Do it in the comfort of your own home!!! If you don't work on your feet on your job at least 8 hours a day, you need some type of cardio. I have found out that even if you just walk around your house 10x, it works just as good as a one mile walk. The whole key is that you need to start your workouts by kick starting your metabolism by bringing up your heart rate and pulse. Walk a mile a day (its not as far as you think lol) in your neighborhood or on a treadmill and then proceed into your simple exercise. For guys (ladies your exercises are coming next blog~stay tuned:), I do 50 push ups and 50 sit ups a day. The next day, I use an isometric band to do arms....50 reps (inward and outward) and 50 sit ups (look for blog number 2 for exercises and details). Alternate every other day. This works out your back, chest, abs, shoulders, arms, and legs (cardio). Simple. After a matter of months, likely 3 months, you will truly start to see the results. Remember, it starts with the diet!!2. Cardio vs. Diet.-To stay healthy, the whole key is the diet. "Kick" the "workout" right out the window if you have no eating discipline. If you don't eat right, the work out won't make a difference. Your wasting your time....sorry :( Why do you see all the people after New Year's give up after a month every year....its because they don't eat right and get discouraged and see no results.3. Dieting Tricks-I don't use fish oil or Hydroxycut or any of that "speed" non-sense. I do take a male daily multi-vitamin and a Vit B complex (energy and metabolism). This is a way to stay out of the doctor office and help your metabolism.4. Consistency.-You don't win games and you don't make progress by working out when you wanna work out....otherwise everybody would be Fabio lol. Whether your tired, mad, PMS'in, lazy, etc....progress is maintained and progressive when you continually work at it. No excuses!5. Aresenal-You need to obtain this diet a pair of shoes (to walk), an isometric rubberband (exercises), and a bed or couch (for sit ups to lock your feet under). This not much. Total cost is $10 dollars for the rubber band. No excuses.There is more to come on round two.....exercises, recipes, tips, and updates. I hope you find motivation and strength in finding the routine, figure, and the lifestyle you want "keeping it real" within your means. Please comment your feelings, thoughts, and any added information :)Stay tuned......and stay "Mohawk Friendly" :)Much lovep
Growing up as a fat, middle class, hard working kid in Ohio, I learned many bad habits that have stuck with me into my younger adolecent years. I constantly struggled with the idea that I needed money for groceries and gym memberships as well as time to work out, shop, and prepare meals to gain the ideal figure I desired. Since entering "man" hood lol, I have had to take the essencials of main stream "health ideals" and create a system that worked for me, my budget, and my lifestyle (mainly time).I am a chef, first and foremost. I work like a dog. Its hard to be on your feet and still manage to find time in your daily routine to workout and eat healthy. I have created a system that has worked for me, that I hope can shed some light or change in your day to day routine.Eating.1. Eat all your carbs early in the day. Before 5 pm.-Breakfast starts your metabolism. I start the day with cereal (breads, grains, etc.) or if I am at the restaurant a piece of cheese pizza fresh out of the oven. The persons who think missing breakfast don't kick start the "poo track" or metabolism. This greatly helps you stay regular and a healthy figure.2. Try to eat on a regular routine.-Try to eat at the same time every day. This helps your body immensley. Try to eat something small, like the size of your fist every 2-3 hours (healthy food of course, listed below).3. Don't eat after 7 pm.- I like to eat in the morning when i get up (force yourself to put something in your belly), eat an apple two hours later, a healthy "non fried anything" sandwich for lunch, a snack of a granola bar two hours later, a salad with chicken (no cream based dressings like ranch), and nothing else.4. Moderate the booze.-If you work out and eat right everyday, drinking a six pack a day defeats the purpose. You just threw it all away. Drinking is still ingesting calories. This breaks rule #2. The people with fast metabolizems ruin this rule lol!5. Don' t eat fast food and fried foods.-The cardinal rule. This kills all progress of the day. You can reward yourself once a week or a month depending on our discipline, but stay away from the drive thru and stay away from bar-fried foods. That hamburg after drinking (breaking rule #2) just really snowballed progress!6. Only stock your cupboards with healthy food.-You eat what you buy. If you keep Doritos and Oreo's in your cupboard, you will eat it. Save yourself the temptation. If you can't do this, don't buy food and shut your refridgerator and only buy what you eat.7. Shop within your budget and don't fool yourself.-You know what you will eat from the grocery store. Find healthy foods that you enjoy eating and incorporate those into your daily diet (The link is the healthy hillybilly diet, so if you can't find something on here....lol). If you hate cooking, cook off chicken breasts using a George Forman for the week and ziplock and warm when you need them. I.E. "Don't buy eggplant because it has great nutrients, so that it can turn into E.T. after two weeks in your fridge."8. Do your homework. Have a plan.-You can GOOGLE healthy recipe menus for a whole week from the web. Take the menu items you know you can be content with. Figure out what you wanna eat for the week. Figure out a way (rule #7) to prepare the needed items and make a menu for the week. Make it happen.9. Cost out your game plan or menu.-IF you check out the link above, you can see anyone can find a way to eat proper....even with simple comfort food. If you have little money, and you can still stay on track. You don't need special services (Jenny Craig) or food to eat healthy and stay on track. Cost out your shopping list and make it applicable to your eating prefrences.10. Moderation and portion size.-Eat something the size of your "fist" every two hours. Don't sit down and eat a giant meal at dinner to make up for not eating the whole day. Bad.......very bad!!! lolExercise.I work 12 hours on my feet six days a week, so I am constantly busy. The whole key is to stay active without being a "gym rat":)1. Find a time in your day.- To reach success, you need to find an "unconditional" time of your day, everyday, that you can invest into your future. This all comes down to your routine. Are you a morning person and are more productive? Are you a night owl that has more energy and drive after work? You decide:) Get a planner and map out your week. Write your menu of what you consume on those days of the week. Write the time for your workout and block it off on your planner so you can make time and follow thru. Don't try to put 5 lbs. of crap in a 15 min block of time lol.2. Your Game plan.-I have found out that if you watch what you eat, you can exercise 4x a week, 20 minutes a day. I like to work out 6 days a week because I enjoy it. It creates a better start to my busy days, which is 7 days a week. Do it in the comfort of your own home!!! If you don't work on your feet on your job at least 8 hours a day, you need some type of cardio. I have found out that even if you just walk around your house 10x, it works just as good as a one mile walk. The whole key is that you need to start your workouts by kick starting your metabolism by bringing up your heart rate and pulse. Walk a mile a day (its not as far as you think lol) in your neighborhood or on a treadmill and then proceed into your simple exercise. For guys (ladies your exercises are coming next blog~stay tuned:), I do 50 push ups and 50 sit ups a day. The next day, I use an isometric band to do arms....50 reps (inward and outward) and 50 sit ups (look for blog number 2 for exercises and details). Alternate every other day. This works out your back, chest, abs, shoulders, arms, and legs (cardio). Simple. After a matter of months, likely 3 months, you will truly start to see the results. Remember, it starts with the diet!!2. Cardio vs. Diet.-To stay healthy, the whole key is the diet. "Kick" the "workout" right out the window if you have no eating discipline. If you don't eat right, the work out won't make a difference. Your wasting your time....sorry :( Why do you see all the people after New Year's give up after a month every year....its because they don't eat right and get discouraged and see no results.3. Dieting Tricks-I don't use fish oil or Hydroxycut or any of that "speed" non-sense. I do take a male daily multi-vitamin and a Vit B complex (energy and metabolism). This is a way to stay out of the doctor office and help your metabolism.4. Consistency.-You don't win games and you don't make progress by working out when you wanna work out....otherwise everybody would be Fabio lol. Whether your tired, mad, PMS'in, lazy, etc....progress is maintained and progressive when you continually work at it. No excuses!5. Aresenal-You need to obtain this diet a pair of shoes (to walk), an isometric rubberband (exercises), and a bed or couch (for sit ups to lock your feet under). This not much. Total cost is $10 dollars for the rubber band. No excuses.There is more to come on round two.....exercises, recipes, tips, and updates. I hope you find motivation and strength in finding the routine, figure, and the lifestyle you want "keeping it real" within your means. Please comment your feelings, thoughts, and any added information :)Stay tuned......and stay "Mohawk Friendly" :)Much lovep
Thursday, July 16, 2009
HOW TO SHOP FRUGAL, EAT HEALTHY, AND WORKOUT AS A MIDDLE CLASS PERSON.
Hello Boyz and Goulz!
Here is the second part to learning how to eat, excercise, and shop for a middle class person. The first segment gave you ideas on how to shop and purchase frugal grocery items and cook them with simple cooking procedures. This segment is focusing on excercising. So buckle up and get ready to get fit!
For the Guys!
I have found that by working out atleast five days a week, 20 minutes a day, you can start to see results you would like after about 30 days. The whole key is your DIET!! You will not be building mass like a body builder, but scalpting and refining your body and its physique.
1. Find a time in your day, everyday of the week, that you can commit time to working out. If mornings are better, find time. Get up 30 minutes earlier if need be. Find a time and stick to it. You can't use "I will work out tomorrow or I am tired and I will do it later". If you don't workout religiously, you won't see the results.
2. Always start off your workout by raising your heart rate/pulse by some cardio. If you have a treadmill, use it! If you don't, walk around your block or house for ten minutes till you are starting to break a sweat. This will help burn calories and start your metabolism. Remember, challenge yourself! Don't lolly gag during your cardio. On the flip side, you don't need to necessarily sprint however. Challenge yourself!!
3.After your cardio warm up to raise your heart rate and pulse, its time to excercise. You will alternate doing push-ups and rubberband excercises everyday. You will do sit ups everyday however. With this in mind, you will need to buy some excercise bands (found at any sports store or health equipment store). So for monday, you will do (2) sets of push-ups doing 25 push-ups for each set. After each set, you should do 25 sit-ups. For your sit-ups, place a pillow underneath a couch or bed and place your feet under pillow to secure your posture. Make sure your legs make a 45 degree angle. You can google different sit ups that will target different parts of your stomach as well as sit ups that target your shoulders, chest, and tri-ceps.
4. The day after push-ups, you will be using your rubberbands. I like rubberbands that have different resisability. I buy one band with light resistance and one more with tougher resistance. Like push-ups, you will do (2) sets of 25 reps of a particular rubberband excercise. I use my bands mainly for my biceps. You can use them for shoulders, triceps, and your legs. I would google "isometric" excercises for diagrams and details to insure you are correctly using form.
5. So repeat this process alternating push-ups and rubberband excercises. Research your excercises by the areas you want to change on your body. Stay on top of your sit ups. MOST IMPORTANTLY, EAT CORRECTLY AND DON'T MISS A DAY EXCERCISING. MAKE TIME IN YOUR SCHEDULE!!!
For the Ladies!!
I have found that by working out atleast five days a week, 20 minutes a day, you can start to see results you would like after about 30 days. The whole key is your DIET!!
1. Find a time in your day, everyday of the week, that you can commit time to working out. If mornings are better, find time. Get up 30 minutes earlier if need be. Find a time and stick to it. You can't use "I will work out tomorrow or I am tired and I will do it later". If you don't workout religiously, you won't see the results.
2. Always start off your workout by raising your heart rate/pulse by some cardio. If you have a treadmill, use it! If you don't, walk around your block or house for ten minutes till you are starting to break a sweat. This will help burn calories and start your metabolism. Remember, challenge yourself! Don't lolly gag during your cardio. On the flip side, you don't need to necessarily sprint however. Challenge yourself!!
3.After your cardio warm up to raise your heart rate and pulse, its time to excercise. You will alternate doing push-ups, leg excercises, and rubberband excercises everyday. You will do sit ups everyday however. With this in mind, you will need to buy some excercise bands (found at any sports store or health equipment store). You will also need some empty milk jugs (filled with sand or water) or light weights if you have them. So for monday, you will do (2) sets of push-ups doing 25 push-ups for each set. After each set, you should do 25 sit-ups. For your sit-ups, place a pillow underneath a couch or bed and place your feet under pillow to secure your posture. Make sure your legs make a 45 degree angle. You can google different sit ups that will target different parts of your stomach as well as sit ups that target your shoulders, chest, and tri-ceps.
4. The day after push-ups, you will be using your rubberbands. I like rubberbands that have different resisability. I buy one band with light resistance and one more with tougher resistance. Like push-ups, you will do (2) sets of 25 reps of a particular rubberband excercise. I use my bands mainly for my biceps. You can use them for shoulders, triceps, and your legs. I would google "isometric" excercises for diagrams and details to insure you are correctly using form.
5. The day after rubberbands, you will be using your milk jugs or weights to work your legs. In your room, you can do lunges. Merely stand straight up holding the weights and lead one leg forward and try to touch your rear leg to the floor. Alternate this with your other leg next lunging forward. Another great excercise is to hold the jugs and do calf raises by trying to stand on your tippy toes. Once again, you can google "lunges" and look for correct form as well as different styles of lunges and calf raises.
6. So repeat this process alternating push-ups, lunges/calf raises, and rubberband excercises. Research your excercises by the areas you want to change on your body. Stay on top of your sit ups. MOST IMPORTANTLY, EAT CORRECTLY AND DON'T MISS A DAY EXCERCISING. MAKE TIME IN YOUR SCHEDULE!!!
I hope this info helps you boyz and goulz take control of your diet and excercising. You don't need a gym membership, you don't need fancy weights or equipment.....you just need a time of day alotted, a work out plan, and routine discipline. DIET IS EVERYTHING!
Tell me your thoughts on this and let me know if you have any great ideas as well as how it works out for you! If you have any questions, hit me up!!!
Stay mohawk friendly!!
Chef P
Here is the second part to learning how to eat, excercise, and shop for a middle class person. The first segment gave you ideas on how to shop and purchase frugal grocery items and cook them with simple cooking procedures. This segment is focusing on excercising. So buckle up and get ready to get fit!
For the Guys!
I have found that by working out atleast five days a week, 20 minutes a day, you can start to see results you would like after about 30 days. The whole key is your DIET!! You will not be building mass like a body builder, but scalpting and refining your body and its physique.
1. Find a time in your day, everyday of the week, that you can commit time to working out. If mornings are better, find time. Get up 30 minutes earlier if need be. Find a time and stick to it. You can't use "I will work out tomorrow or I am tired and I will do it later". If you don't workout religiously, you won't see the results.
2. Always start off your workout by raising your heart rate/pulse by some cardio. If you have a treadmill, use it! If you don't, walk around your block or house for ten minutes till you are starting to break a sweat. This will help burn calories and start your metabolism. Remember, challenge yourself! Don't lolly gag during your cardio. On the flip side, you don't need to necessarily sprint however. Challenge yourself!!
3.After your cardio warm up to raise your heart rate and pulse, its time to excercise. You will alternate doing push-ups and rubberband excercises everyday. You will do sit ups everyday however. With this in mind, you will need to buy some excercise bands (found at any sports store or health equipment store). So for monday, you will do (2) sets of push-ups doing 25 push-ups for each set. After each set, you should do 25 sit-ups. For your sit-ups, place a pillow underneath a couch or bed and place your feet under pillow to secure your posture. Make sure your legs make a 45 degree angle. You can google different sit ups that will target different parts of your stomach as well as sit ups that target your shoulders, chest, and tri-ceps.
4. The day after push-ups, you will be using your rubberbands. I like rubberbands that have different resisability. I buy one band with light resistance and one more with tougher resistance. Like push-ups, you will do (2) sets of 25 reps of a particular rubberband excercise. I use my bands mainly for my biceps. You can use them for shoulders, triceps, and your legs. I would google "isometric" excercises for diagrams and details to insure you are correctly using form.
5. So repeat this process alternating push-ups and rubberband excercises. Research your excercises by the areas you want to change on your body. Stay on top of your sit ups. MOST IMPORTANTLY, EAT CORRECTLY AND DON'T MISS A DAY EXCERCISING. MAKE TIME IN YOUR SCHEDULE!!!
For the Ladies!!
I have found that by working out atleast five days a week, 20 minutes a day, you can start to see results you would like after about 30 days. The whole key is your DIET!!
1. Find a time in your day, everyday of the week, that you can commit time to working out. If mornings are better, find time. Get up 30 minutes earlier if need be. Find a time and stick to it. You can't use "I will work out tomorrow or I am tired and I will do it later". If you don't workout religiously, you won't see the results.
2. Always start off your workout by raising your heart rate/pulse by some cardio. If you have a treadmill, use it! If you don't, walk around your block or house for ten minutes till you are starting to break a sweat. This will help burn calories and start your metabolism. Remember, challenge yourself! Don't lolly gag during your cardio. On the flip side, you don't need to necessarily sprint however. Challenge yourself!!
3.After your cardio warm up to raise your heart rate and pulse, its time to excercise. You will alternate doing push-ups, leg excercises, and rubberband excercises everyday. You will do sit ups everyday however. With this in mind, you will need to buy some excercise bands (found at any sports store or health equipment store). You will also need some empty milk jugs (filled with sand or water) or light weights if you have them. So for monday, you will do (2) sets of push-ups doing 25 push-ups for each set. After each set, you should do 25 sit-ups. For your sit-ups, place a pillow underneath a couch or bed and place your feet under pillow to secure your posture. Make sure your legs make a 45 degree angle. You can google different sit ups that will target different parts of your stomach as well as sit ups that target your shoulders, chest, and tri-ceps.
4. The day after push-ups, you will be using your rubberbands. I like rubberbands that have different resisability. I buy one band with light resistance and one more with tougher resistance. Like push-ups, you will do (2) sets of 25 reps of a particular rubberband excercise. I use my bands mainly for my biceps. You can use them for shoulders, triceps, and your legs. I would google "isometric" excercises for diagrams and details to insure you are correctly using form.
5. The day after rubberbands, you will be using your milk jugs or weights to work your legs. In your room, you can do lunges. Merely stand straight up holding the weights and lead one leg forward and try to touch your rear leg to the floor. Alternate this with your other leg next lunging forward. Another great excercise is to hold the jugs and do calf raises by trying to stand on your tippy toes. Once again, you can google "lunges" and look for correct form as well as different styles of lunges and calf raises.
6. So repeat this process alternating push-ups, lunges/calf raises, and rubberband excercises. Research your excercises by the areas you want to change on your body. Stay on top of your sit ups. MOST IMPORTANTLY, EAT CORRECTLY AND DON'T MISS A DAY EXCERCISING. MAKE TIME IN YOUR SCHEDULE!!!
I hope this info helps you boyz and goulz take control of your diet and excercising. You don't need a gym membership, you don't need fancy weights or equipment.....you just need a time of day alotted, a work out plan, and routine discipline. DIET IS EVERYTHING!
Tell me your thoughts on this and let me know if you have any great ideas as well as how it works out for you! If you have any questions, hit me up!!!
Stay mohawk friendly!!
Chef P
Wednesday, July 8, 2009
HOW TO SHOP FRUGAL, EAT HEALTHY, AND WORKOUT AS A MIDDLE CLASS PERSON.
Hey Boyz and Goulz,
Growing up as a fat, middle class, hard working kid in Ohio, I learned many bad habits that have stuck with me into my younger adolecent years. I constantly struggled with the idea that I needed money for groceries and gym memberships as well as time to work out, shop, and prepare meals to gain the ideal figure I desired. Since entering "man" hood lol, I have had to take the essencials of main stream "health ideals" and create a system that worked for me, my budget, and my lifestyle (mainly time).
I am a chef, first and foremost. I work like a dog. Its hard to be on your feet and still manage to find time in your daily routine to workout and eat healthy. I have created a system that has worked for me, that I hope can shed some light or change in your day to day routine.
Eating.
1. Eat all your carbs early in the day. Before 5 pm.
-Breakfast starts your metabolism. I start the day with cereal (breads, grains, etc.) or if I am at the restaurant a piece of cheese pizza fresh out of the oven. The persons who think missing breakfast don't kick start the "poo track" or metabolism. This greatly helps you stay regular and a healthy figure.
2. Try to eat on a regular routine.
-Try to eat at the same time every day. This helps your body immensley. Try to eat something small, like the size of your fist every 2-3 hours (healthy food of course, listed below).
3. Don't eat after 7 pm.
- I like to eat in the morning when i get up (force yourself to put something in your belly), eat an apple two hours later, a healthy "non fried anything" sandwich for lunch, a snack of a granola bar two hours later, a salad with chicken (no cream based dressings like ranch), and nothing else.
4. Moderate the booze.
-If you work out and eat right everyday, drinking a six pack a day defeats the purpose. You just threw it all away. Drinking is still ingesting calories. This breaks rule #2. The people with fast metabolizems ruin this rule lol!
5. Don' t eat fast food and fried foods.
-The cardinal rule. This kills all progress of the day. You can reward yourself once a week or a month depending on our discipline, but stay away from the drive thru and stay away from bar-fried foods. That hamburg after drinking (breaking rule #2) just really snowballed progress!
6. Only stock your cupboards with healthy food.
-You eat what you buy. If you keep Doritos and Oreo's in your cupboard, you will eat it. Save yourself the temptation. If you can't do this, don't buy food and shut your refridgerator and only buy what you eat.
7. Shop within your budget and don't fool yourself.
-You know what you will eat from the grocery store. Find healthy foods that you enjoy eating and incorporate those into your daily diet (The link is the healthy hillybilly diet, so if you can't find something on here....lol). If you hate cooking, cook off chicken breasts using a George Forman for the week and ziplock and warm when you need them. I.E. "Don't buy eggplant because it has great nutrients, so that it can turn into E.T. after two weeks in your fridge."
8. Do your homework. Have a plan.
-You can GOOGLE healthy recipe menus for a whole week from the web. Take the menu items you know you can be content with. Figure out what you wanna eat for the week. Figure out a way (rule #7) to prepare the needed items and make a menu for the week. Make it happen.
9. Cost out your game plan or menu.
-IF you check out the link above, you can see anyone can find a way to eat proper....even with simple comfort food. If you have little money, and you can still stay on track. You don't need special services (Jenny Craig) or food to eat healthy and stay on track. Cost out your shopping list and make it applicable to your eating prefrences.
10. Moderation and portion size.
-Eat something the size of your "fist" every two hours. Don't sit down and eat a giant meal at dinner to make up for not eating the whole day. Bad.......very bad!!! lol
Exercise.
I work 12 hours on my feet six days a week, so I am constantly busy. The whole key is to stay active without being a "gym rat":)
1. Find a time in your day.
- To reach success, you need to find an "unconditional" time of your day, everyday, that you can invest into your future. This all comes down to your routine. Are you a morning person and are more productive? Are you a night owl that has more energy and drive after work? You decide:) Get a planner and map out your week. Write your menu of what you consume on those days of the week. Write the time for your workout and block it off on your planner so you can make time and follow thru. Don't try to put 5 lbs. of crap in a 15 min block of time lol.
2. Your Game plan.
-I have found out that if you watch what you eat, you can exercise 4x a week, 20 minutes a day. I like to work out 6 days a week because I enjoy it. It creates a better start to my busy days, which is 7 days a week. Do it in the comfort of your own home!!! If you don't work on your feet on your job at least 8 hours a day, you need some type of cardio. I have found out that even if you just walk around your house 10x, it works just as good as a one mile walk. The whole key is that you need to start your workouts by kick starting your metabolism by bringing up your heart rate and pulse. Walk a mile a day (its not as far as you think lol) in your neighborhood or on a treadmill and then proceed into your simple exercise. For guys (ladies your exercises are coming next blog~stay tuned:), I do 50 push ups and 50 sit ups a day. The next day, I use an isometric band to do arms....50 reps (inward and outward) and 50 sit ups (look for blog number 2 for exercises and details). Alternate every other day. This works out your back, chest, abs, shoulders, arms, and legs (cardio). Simple. After a matter of months, likely 3 months, you will truly start to see the results. Remember, it starts with the diet!!
2. Cardio vs. Diet.
-To stay healthy, the whole key is the diet. "Kick" the "workout" right out the window if you have no eating discipline. If you don't eat right, the work out won't make a difference. Your wasting your time....sorry :( Why do you see all the people after New Year's give up after a month every year....its because they don't eat right and get discouraged and see no results.
3. Dieting Tricks
-I don't use fish oil or Hydroxycut or any of that "speed" non-sense. I do take a male daily multi-vitamin and a Vit B complex (energy and metabolism). This is a way to stay out of the doctor office and help your metabolism.
4. Consistency.
-You don't win games and you don't make progress by working out when you wanna work out....otherwise everybody would be Fabio lol. Whether your tired, mad, PMS'in, lazy, etc....progress is maintained and progressive when you continually work at it. No excuses!
5. Aresenal
-You need to obtain this diet a pair of shoes (to walk), an isometric rubberband (exercises), and a bed or couch (for sit ups to lock your feet under). This not much. Total cost is $10 dollars for the rubber band. No excuses.
There is more to come on round two.....exercises, recipes, tips, and updates. I hope you find motivation and strength in finding the routine, figure, and the lifestyle you want "keeping it real" within your means. Please comment your feelings, thoughts, and any added information :)
Stay tuned......and stay "Mohawk Friendly" :)
Much love
p
Growing up as a fat, middle class, hard working kid in Ohio, I learned many bad habits that have stuck with me into my younger adolecent years. I constantly struggled with the idea that I needed money for groceries and gym memberships as well as time to work out, shop, and prepare meals to gain the ideal figure I desired. Since entering "man" hood lol, I have had to take the essencials of main stream "health ideals" and create a system that worked for me, my budget, and my lifestyle (mainly time).
I am a chef, first and foremost. I work like a dog. Its hard to be on your feet and still manage to find time in your daily routine to workout and eat healthy. I have created a system that has worked for me, that I hope can shed some light or change in your day to day routine.
Eating.
1. Eat all your carbs early in the day. Before 5 pm.
-Breakfast starts your metabolism. I start the day with cereal (breads, grains, etc.) or if I am at the restaurant a piece of cheese pizza fresh out of the oven. The persons who think missing breakfast don't kick start the "poo track" or metabolism. This greatly helps you stay regular and a healthy figure.
2. Try to eat on a regular routine.
-Try to eat at the same time every day. This helps your body immensley. Try to eat something small, like the size of your fist every 2-3 hours (healthy food of course, listed below).
3. Don't eat after 7 pm.
- I like to eat in the morning when i get up (force yourself to put something in your belly), eat an apple two hours later, a healthy "non fried anything" sandwich for lunch, a snack of a granola bar two hours later, a salad with chicken (no cream based dressings like ranch), and nothing else.
4. Moderate the booze.
-If you work out and eat right everyday, drinking a six pack a day defeats the purpose. You just threw it all away. Drinking is still ingesting calories. This breaks rule #2. The people with fast metabolizems ruin this rule lol!
5. Don' t eat fast food and fried foods.
-The cardinal rule. This kills all progress of the day. You can reward yourself once a week or a month depending on our discipline, but stay away from the drive thru and stay away from bar-fried foods. That hamburg after drinking (breaking rule #2) just really snowballed progress!
6. Only stock your cupboards with healthy food.
-You eat what you buy. If you keep Doritos and Oreo's in your cupboard, you will eat it. Save yourself the temptation. If you can't do this, don't buy food and shut your refridgerator and only buy what you eat.
7. Shop within your budget and don't fool yourself.
-You know what you will eat from the grocery store. Find healthy foods that you enjoy eating and incorporate those into your daily diet (The link is the healthy hillybilly diet, so if you can't find something on here....lol). If you hate cooking, cook off chicken breasts using a George Forman for the week and ziplock and warm when you need them. I.E. "Don't buy eggplant because it has great nutrients, so that it can turn into E.T. after two weeks in your fridge."
8. Do your homework. Have a plan.
-You can GOOGLE healthy recipe menus for a whole week from the web. Take the menu items you know you can be content with. Figure out what you wanna eat for the week. Figure out a way (rule #7) to prepare the needed items and make a menu for the week. Make it happen.
9. Cost out your game plan or menu.
-IF you check out the link above, you can see anyone can find a way to eat proper....even with simple comfort food. If you have little money, and you can still stay on track. You don't need special services (Jenny Craig) or food to eat healthy and stay on track. Cost out your shopping list and make it applicable to your eating prefrences.
10. Moderation and portion size.
-Eat something the size of your "fist" every two hours. Don't sit down and eat a giant meal at dinner to make up for not eating the whole day. Bad.......very bad!!! lol
Exercise.
I work 12 hours on my feet six days a week, so I am constantly busy. The whole key is to stay active without being a "gym rat":)
1. Find a time in your day.
- To reach success, you need to find an "unconditional" time of your day, everyday, that you can invest into your future. This all comes down to your routine. Are you a morning person and are more productive? Are you a night owl that has more energy and drive after work? You decide:) Get a planner and map out your week. Write your menu of what you consume on those days of the week. Write the time for your workout and block it off on your planner so you can make time and follow thru. Don't try to put 5 lbs. of crap in a 15 min block of time lol.
2. Your Game plan.
-I have found out that if you watch what you eat, you can exercise 4x a week, 20 minutes a day. I like to work out 6 days a week because I enjoy it. It creates a better start to my busy days, which is 7 days a week. Do it in the comfort of your own home!!! If you don't work on your feet on your job at least 8 hours a day, you need some type of cardio. I have found out that even if you just walk around your house 10x, it works just as good as a one mile walk. The whole key is that you need to start your workouts by kick starting your metabolism by bringing up your heart rate and pulse. Walk a mile a day (its not as far as you think lol) in your neighborhood or on a treadmill and then proceed into your simple exercise. For guys (ladies your exercises are coming next blog~stay tuned:), I do 50 push ups and 50 sit ups a day. The next day, I use an isometric band to do arms....50 reps (inward and outward) and 50 sit ups (look for blog number 2 for exercises and details). Alternate every other day. This works out your back, chest, abs, shoulders, arms, and legs (cardio). Simple. After a matter of months, likely 3 months, you will truly start to see the results. Remember, it starts with the diet!!
2. Cardio vs. Diet.
-To stay healthy, the whole key is the diet. "Kick" the "workout" right out the window if you have no eating discipline. If you don't eat right, the work out won't make a difference. Your wasting your time....sorry :( Why do you see all the people after New Year's give up after a month every year....its because they don't eat right and get discouraged and see no results.
3. Dieting Tricks
-I don't use fish oil or Hydroxycut or any of that "speed" non-sense. I do take a male daily multi-vitamin and a Vit B complex (energy and metabolism). This is a way to stay out of the doctor office and help your metabolism.
4. Consistency.
-You don't win games and you don't make progress by working out when you wanna work out....otherwise everybody would be Fabio lol. Whether your tired, mad, PMS'in, lazy, etc....progress is maintained and progressive when you continually work at it. No excuses!
5. Aresenal
-You need to obtain this diet a pair of shoes (to walk), an isometric rubberband (exercises), and a bed or couch (for sit ups to lock your feet under). This not much. Total cost is $10 dollars for the rubber band. No excuses.
There is more to come on round two.....exercises, recipes, tips, and updates. I hope you find motivation and strength in finding the routine, figure, and the lifestyle you want "keeping it real" within your means. Please comment your feelings, thoughts, and any added information :)
Stay tuned......and stay "Mohawk Friendly" :)
Much love
p
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