10 BITS OF WORKOUT WISDOM - Face reality.
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10 BITS OF WORKOUT WISDOM 1. Face reality. In a National Weight Control Registry study, 98% of people who were actually successful at losing weight modified their food intake in some way and 90% exercised daily. There is no miracle pill, but the good news is that Maximized Living is here to make it easier for you to achieve the results you are looking for through the right education and resources. 2. It’s tough for a reason. “Feel the burn” isn’t just a saying. When you put your maximum effort into a workout, you will definitely experience discomfort - but that means it’s working! A workout that is easy to perform doesn’t challenge your body, and exercise that doesn’t challenge your body doesn’t burn fat or build lean muscle. Tough work will pay off in results. Learn to embrace it. 3. More time doesn’t equal more results. Unless you are training for a marathon, longer sessions of cardio may not be your best choice for fitness. While classic cardio burns fat while you are exercising, it actually raises stress hormones and decreases testosterone and human growth hormone after you’re done. Metabolic conditioning, as recommended by Maximized Living, consists of short bursts of high intensity exercise - about 12 minutes or less. This type of exercise takes much less time and stimulates processes in your body that continue to burn fat for up to 48 hours after your workout! 4. Rise with the sun. Ninety percent of people who consistently exercise work out in the morning. Waking up a half-hour early can become a habit relatively quickly. Other than consistency, working out in the morning can also benefit you by boosting your energy and giving your brain a jump-start for the day. 5. Go all the way. You’ve heard the cliche’, “take the stairs instead of the elevator”. Although simple choices can add up, a longer walk in the parking lot is no substitute for 12 minutes of metabolic conditioning. Be sure to couple an active daily lifestyle with regularly scheduled workouts. 6. Bring a friend. If possible, work toward your goals with a friend or family member. Having someone participate with you increases your motivation, and that person can also hold you accountable when it comes time to put in the work. Even if a friend can’t exercise with you, make sure you have someone you can talk to for motivation and accountability. 7. Write it down. Another great method to hold yourself accountable is to write down your progress. This is why we’ve provided an accountability calendar. Simply writing down that you accomplished something not only feels good, but it keeps you focused on the long-term goal. Writing down accomplishments lets you know where you need to improve and how far you’ve come. 8. Don’t sabotage your workout. All of your hard work will lose its effect if you eat sugary, processed foods right after you are done. To get the best results, eat no carbs or sugar for at least 2 hours after exercise. Instead look to healthy proteins. Ask your doctor about the Maximized Living Nutrition Plans book for more in-depth nutrition information. 9. Snack smart. The average amount of weight gain in a study of over 120,000 subjects equated to about one fun-size candy bar per day for 20 years - leading to 16.8 extra pounds on the body. Replacing unhealthy snacks with things like nuts, berries and seeds can satisfy your hunger while giving your body nutrients instead of extra weight. 10. Stay motivated. “People often say that motivation doesn’t last. Well, neither does bathing - that’s why we recommend it daily.” -Zig Ziglar It’s important to remember your “big why” that will propel you to persevere along the path to real health. Whether your goal is to be there for your grandchildren or to conquer a challenge you never thought you could, remind yourself daily and you will soon see your vision coming to life.
ACCOUNTABILITY CALENDAR
Workouts found in MaxT3. Get this program through your local ML Doctor.
WEEK ONE
Superfast Rest Superfast Rest Superfast Rest Rest
Workout 1 Workout 2 Workout 3
Upper Body Lower Body Core
Done? Done? Done?
NOTES
WEEK TWO
Superfast Rest Superfast Rest Superfast Rest Rest
Workout 4 Workout 5 Workout 6
Surge Upper Body Lower Body
Done? Done? Done?
NOTES
WEEK THREE
Fast Rest Fast Rest Fast Rest Rest
Workout 7 Workout 8 Workout 9
Upper Body Lower Body Core
Done? Done? Done?
NOTES
WEEK FOUR
Fast Rest Fast Rest Fast Rest Rest
Workout 10 Workout 11 Workout 12
Upper Body Lower Body Core
Done? Done? Done?
NOTESPOWER FOOD RECIPES Eggs Florentine • Servings: 3-4 Eggs and spinach are a perfect flavor match. • 2 Tablespoons Butter • 1⁄2 Small Onion, Minced • 1 Clove Minced Garlic • 1 Lemon • 1 Cups Spinach • 6-8 Eggs In a skillet, sauté onions and garlic in butter over medium heat. Once onions have started to soften, add spinach and allow it to wilt. Squeeze lemon over spinach. Scramble eggs and pour over mixture. Cook until eggs are done. Apple Flaxseed Muffins • Servings: 8-12 Most muffins are loaded with sugar, bad fats, and refined flours. This healthy version is both satisfying and delicious. • 1¼ Cup Flaxseed Meal • 2 Teaspoons Aluminum-Free Baking Powder • 1 Tablespoon Cinnamon • 1 Teaspoon Nutmeg • 1⁄2 Teaspoon Sea Salt • Stevia or Xylitol or Equivalent Equal to 2/3 Cup Sugar • 4 Large Eggs, Beaten • 1⁄4 Cup Olive Oil • 1⁄2 Cup Water • 1 Tablespoon Pure Vanilla (No Sugar – Check the Ingredients) • 1 Medium Granny Smith Apple, Chopped Fairly Finely or Grated • 1⁄2 Cup Chopped Pecans (Optional) Preheat oven to 350 F. Prepare a muffin tin with silicone baking cups or paper liners. Mix the dry ingredients together. Mix the wet ingredients. Add the wet to the dry and combine thoroughly. Let batter stand 10 minutes. Separate batter into the muffin pan and bake for approximately 18 minutes, or until a toothpick comes out clean. Protein Smoothie • Servings: 1 This smoothie uses low glycemic fruit and good fats. • Handful of Frozen Berries (Strawberries, raspberries, blueberries, blackberries) • Raw Milk or Coconut Milk to taste and desired consistency • 1 Scoop Whey Protein Optional: Add greens like romaine lettuce or spinach and/or add good fats like hemp or flax. Mix everything together in a blender or Vita- Mix®. Almond Power Bars • Servings: 8-10 Slices These no bake, high-protein, high-fiber bars are a cinch to make and easy to take along. • 2 Cups Raw Almonds • 1⁄2 Cup Flaxseed Meal • 1⁄2 Cup Unsweetened Shredded Coconut • 2 Scoops Flavored Whey Protein Powder • 1⁄2 Cup Raw Almond Butter • 1⁄2 Teaspoon Kosher Salt • 1⁄2 Cup Coconut Oil • 8 Drops Liquid Stevia or 3⁄4 Teaspoon Stevia Powder, To Taste • 1 tablespoon pure vanilla extract (No sugar – check the label)
POWER FOOD RECIPES cont. • 8 squares unsweetened chocolate, melted and sweetened to taste with stevia and cinnamon (optional) Place almonds, flax meal, shredded coconut, whey powder, almond butter and salt in a food processor. Pulse briefly, about 10 seconds. In a small sauce pan, melt coconut oil over very low heat. Remove coconut oil from stove; stir stevia and vanilla into oil. Add coconut oil mixture to food processor and pulse until ingredients form a coarse paste. Press mixture into an 8 x 8 glass baking dish. (A parchment paper liner helps when you want to remove the bars from the dish.) Chill in refrigerator for 1 hour, until mixture hardens. In a double boiler, melt chocolate, stirring in stevia and cinnamon. Spread melted chocolate over bars; return to refrigerator for 30 minutes, until chocolate hardens. Remove from refrigerator, cut into bars, and serve. These bars are pictured here naked for people who prefer to skip the chocolate coating. Marinated Chicken Satay • Servings: 4-6 This is a great speedy dinner. Kids love them because they can eat them right off the sticks. • 2 Tablespoons Almond or Cashew Butter • 1⁄2 Cup Tamari or Soy Sauce • 1⁄2 Cup Lemon or Lime Juice • 2 Tablespoons Curry Powder • 6 Skinless, Boneless Organic Chicken Breasts, Cubed • 1 Teaspoon Hot Pepper Sauce (Check Ingredients) • 2 Clove Garlic, Chopped or Put Through a Press Combine nut butter, soy sauce, lime juice, curry powder, garlic and hot pepper sauce. Place the chicken breasts in the marinade and refrigerate. Let the chicken marinate at least 2 hours or overnight. Preheat a grill to high, weave the chicken onto wooden skewers (soak them first to prevent them catching on fire) and grill for approx. 5 min on each side. Teriyaki Salmon • Servings: 4 Simple and delicious. • 1⁄4 Cup Olive Oil • 1⁄4 Cup Fresh Lemon Juice • 1⁄4 Cup Soy Sauce or Tamari • 1 Teaspoon Mustard • 1 Teaspoon Ground Ginger • 1⁄4 Teaspoon Garlic Powder • 4 Wild Salmon Steaks In a glass pan, combine the first 6 ingredients. Mix well. Set aside 1/4 cup for basting and refrigerate. Place the salmon into a glass dish and let marinate for 1 hour in the refrigerator. Drain and discard marinade. Place the salmon on a broiler pan or grill. Broil or grill for 4-5 minutes. Brush with reserved marinade. Turn and broil or grill for 5 more minutes or as desired. Stuffed Porto Patty • Servings: 4 Portabello mushrooms are a great meat alternative because they are thick, meaty, and very filling. • 4 Medium Portabello Mushrooms • 1 Large Tomato, Diced • 1 Yellow Bell Pepper, Diced • 6-8 Kalamata Olives, Sliced • 4 Leaves Chopped Fresh Basil • 1⁄2 Small Red Onion, Diced • 2 handfuls fresh spinach (optional) • 2 Teaspoons Garlic, Minced • 2 Tablespoons Butter, • 1⁄4 Teaspoon Sea Salt (optional) • 1⁄4 Teaspoon Course Black Pepper
POWER FOOD RECIPES cont. Goat Cheese Crumbles Melt butter and garlic until tender. Trim stems off mushrooms and wipe off any dirt with damp towel. Brush insides of mushrooms with half of melted butter and garlic. Saute peppers, onion, tomatoes, basil, spinach (if desired), olives and black pepper for 3-4 minutes with rest of butter and garlic. Meanwhile, grill mushrooms top up for approx. 4 minutes. Turn over and top with veggie mixture and cheese. Continue grilling until cheese is soft. Oven option: bake mushrooms for 10 minutes, top with remaining ingredients and cook for another 20-30 minutes or until done. Zesty Lemon Quinoa • Servings: 4 Although quinoa is great on its own, the extra spice of this dish makes it very unique. • 1 Cup Quinoa • 1⁄2 Cup Toasted Pine Nuts or Toasted Pecans • 1⁄4 Cup Olive Oil • 1⁄4 Cup Lemon Juice • 2 Teaspoon Freshly Grated Lemon Zest • 1 Teaspoon Ground Cumin • 1⁄4 Teaspoon Cayenne • 1⁄2 Cup Chopped Flat-Leaf Parsley • Sea Salt and Fresh ground black pepper Rinse quinoa in a fine strainer for a few seconds. Transfer to a medium saucepan, add 1 teaspoon sea salt and 11⁄4 cups water. Bring to a boil, cover, and reduce to a simmer. Cook until water is completely absorbed, about 18 to 20 minutes. Transfer quinoa to a medium bowl along with pine nuts, lemon zest, cumin, cayenne, parsley, drizzle with lemon juice and olive oil. Season with salt and pepper; toss until well combined.Serve warm or at room temperature. Boosted Broccoli • Servings: 4 Broccoli is a suger vegetable on its own—full of vitamins and nutrients—but when combined with the healthy omega-3’s of anchovies it is amazingly nutritious. When heated, the anchovies just melt into the sauce. People who don’t like anchovies will eat this dish. • 4 Anchovy Fillets • 2 Tablespoons Olive Oil • 1 Head Broccoli Cut into Florets • 3 Cloves Garlic, Sliced Thinly • 1 Lemon, Juiced Place the anchovy fillets in a small, cold skillet and slowly heat over low heat (do not overheat). You can use a fork to break up the anchovies as they heat. Once melted, turn off the heat. In a separate pan, heat olive oil on medium heat (do not let it smoke) and add the garlic. Stir until light brown. Use a fork to take the garlic slices out of the pan and drain them on paper towels. Transfer the melted anchovies to a small bowl and add 1 tablespoon of the garlic oil and the lemon juice. Stir until mixed. Steam the broccoli over boiling water until just tender- no more than 5 minutes. Put broccoli in a serving dish with the fried garlic slices and the anchovy sauce. Mashed No-tatoes • Servings: 4 This is a good alternative to high carbohydrate mashed potatoes. This is not only low carb but also highly nutritious. Use it in place of potatoes or rice. • 1 Head Cauliflower • Sea Salt and Black Pepper to Taste • 2 Tablespoons Organic Butter • 1-2 Cloves of Garlic, Optional Steam cauliflower until very soft (you can also boil it but this is not recommended as a lot of the nutrients are lost) Chop up cauliflower and put in a food processor or blender with butter, salt, pepper, and garlic if desired. Blend to desired consistency.
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