Tuesday, September 1, 2009

How to Live a Healthy and Fit Life



We all have choices in life....my choice is to live lean, be fit, be flexible, and be healthy. There are several factors that have given me great motivation to choose to live a fit life.

Getting lean and reducing abdominal fat to the point of having a six-pack of abs reduces your risk of Heart Disease, Cancer, Diabetes, and other serious diseases by 77%. I first read about this in The Abs Diet (a book that I highly recommend) and it really sent me a strong message. After all, you really don't see too many people that are fit & lean with a six-pack of abs that suddenly drop dead prematurely without a prior medical or heart condition.

My number one motivation for choosing to be fit is my wife Kristen, and she is actually the one that first recommended the P90X program to me (buy P90X). My wife doesn't walk around preaching fitness and health, she simply just 'walks the walk' which is inspiring to anyone that spends any amount of time around her. We have been together going on 12 years and I have never seen anyone more devoted to daily fitness and nutrition than she is.




What does my wife do to live a healthy and well rounded fit life? She simply follows a daily plan of GOOD NUTRITION, STRENGTH TRAINING, CARDIO, and FLEXIBILITY....all of which are the staples of the P90X program. If you incorporate these four simple philosophy's into your daily plan like she does, there is no doubt your body and health will reap some serious rewards....they are the foundation to living healthy and having a rock hard body!

What I really like about P90X and all the Beachbody programs is that they have a start and finish with a pot of gold at the end, you do them in the comfort of your own home, on your own time, all come with a Nutrition Plan, and they get results! One of the main reasons that P90X is so successful is that it incorporates all of these four principle and allows people to get dramatic results in just 90 days from start to finish.... if you simply follow the program, both the Nutrition Guide and Workout DVDs you will reap the reward of getting super fit and you only will be sacrificing about an hour out of your day (buy P90X).





Posted by DJ MORRIS at 4:02 AM

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WANT TO GET IN THE BEST SHAPE OF YOUR LIFE IN JUST 90 DAYS?

400-500 CALORIE MEALS

Dividing your meals up into equal calories is a great way to kick start your metabolic rate and get your body burning fat. Right now I'm doing the INSANITY workout and I am taking in 3,000 cal/day by eating 500 calorie meals 5 times a day, and then having an early morning (5am) snack before I eat breakfast and then a Greek Yogurt 1 hour before bed. You can scale the calories down to either 300 or 400 calories per meal to fit your caloric needs by using my 'Food Choice Guide'.

PROTEIN BLUEBERRY WAFFLES
1 cup of Egg Whites
2/3 cup of Rolled Oats
1/2 cup of Lowfat Cottage Cheese
1/2 cup of fresh or frozen Blueberries
dash of Nutmeg & Cinnamon

Blend into batter and then make waffles or pancakes out of the batter.

OATMEAL PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 cup of fresh or frozen Berries
1/4 cup of Oatmeal
1 Tbsp. of Natural Peanut or Almond Butter

'PICK ME UP' SHAKE
8 oz. of water
2 Scoops of Whey Protein Isolate Powder (Chocolate)
1 Tbsp of Instant Coffee
1 Tbsp of Flaxseed Oil
1/2 Banana
3 frozen Strawberries

BANANA BERRY PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 cup of fresh or frozen Berries
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Banana Cream Pudding Powder

CHOCOLATE PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/4 cup of Oatmeal
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Chocolate Pudding Powder

PISTACHIO PROTEIN SHAKE
2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Pistachio Pudding Powder

WHITE CHOCOLATE PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/4 cup of Oatmeal
1/2 Banana
1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello White Chocolate Pudding Powder

BAGEL & LOX
1 Whole Wheat Bagel or English Muffin
2 Tbsp. Lowfat Cream Cheese
2 slices of Tomato
4 oz of Smoked 'Wild' Salmon
1 Grapefruit

EGG WHITE BREAKFAST WRAP
4 Egg Whites
1 Whole Grain Tortilla
2 Tbsp. of Salsa
2 Slice of Tomato

1/2 cup of Melon (cubed)
1 cup of Lowfat Greek Yogurt (Fage) with...
1 Tbsp. Chopped Walnuts

PROTEIN CEREAL
1 1/2 cups of Kashi GoLean or Hi-Lo Cereal
1 cup of 1% Organic Milk
1 Banana
1 Tbsp. Flaxseed Oil

PEANUT BUTTER & BANANA TOAST
2 Slices of Whole Wheat Toast
2 Tbsp. of Natural Peanut or Almond Butter
1 Banana

VEGGIE OMELET
2 Whole Eggs
2 Egg Whites
1 cup of chopped Mushrooms & Onions
2 Slices of Whole Wheat Toast
1 Slice of Low Fat Cheese
6 oz of Orange Juice

PROTEIN OATMEAL
1 1/3 cup of Rolled Oats (Old Fashioned)
1 1/2 Scoops of Whey Protein Isolate Powder
2 Tbsp. of Chopped Walnuts
1/4 cup of 1% Organic Milk

BREAKFAST SANDWICH
1 Whole Egg
2 Egg Whites
1 Honey Wheat English Muffin
1 Slice if Tomato
1 slice of Lowfat Cheese
3 oz of Lean Protein (Chicken or Flank Steak)
6 oz of Orange Juice or Fruit

YOGURT BOWL
2 Cups of Lowfat Greek Yogurt (Large Fage)
1 Tbsp. of Agave Nectar
2 Tbsp. of Chopped Walnuts
2 Tbsp. of Raisins

MUFFIN, YOGURT & FRUIT
1 Banana Oatmeal Protein Muffins (recipe on site)
6 oz Lowfat Greek Yogurt
1 Tbsp. of Chopped Walnuts
1 serving of Fruit of Choice

TURKEY or CHICKEN SANDWICH/WRAP
1 Whole Wheat English Muffin or Whole Wheat Tortilla
4 oz of Grilled Chicken or Turkey (best if not processed Deli Meat)
2 slice of Lowfat Cheese or
2 Tbsp of Lowfat Cream Cheese
Sliced Tomato to taste

1 Apple or Pear

GRILLED CHICKEN SPINACH SALAD
4 oz of Chicken Breast
3 Cups of Fresh Spinach
1 cup of raw Brocolli
1/2 chooped apple
1 Tbsp of chopped Pecans or Walnuts
(optional) Diced Tomato or Cucumber
1 Tbsp of EV Olive Oil
Lemon Juice to taste
2/3 cup of Black Beans

SUSHI & BROWN RICE
1 Tuna or Salmon roll with Brown Rice
1 Side Salad
2 Tbsp of Asian Ginger Dessing
1 cup of Edamame
1 cup of Miso Soup

TERIYAKI TUNA STEAK
4 oz Tuna Ahi Tuna Steak
2 Tbsp of low-fat Teriyaki Sauce
2 cups of fresh Spinach
1 cup of Brown Rice
1 Tbsp of EV Olive Oil

Wilt Spinach and EV Olive Oil

ROAST BEEF WRAP
4 oz of lean Roast Beef
1 Whole Wheat Pita
1 tsp of Horse Radish
1 cup of Wilted Spinach
1 tsp EV Olive Oil
3 oz of Avocado
2 Slices of Tomato

CHICKEN RANCH WRAP
1 Whole Wheat Tortila
3 oz of Grilled Chicken Tenders
3 oz of Avocado
5 Sprays of Ranch Salad Spritzer Spray
1 oz of Low Fat Mozzarella

BUFFALO BURGER
5 oz of fresh Ground Buffalo or Extra Lean Red Meat
1 Whole Wheat English Muffin
1 slice of Low Fat Cheese
1 Slice of Tomato
1.5 oz of Avocado or Guacamole
1 Small Romaine House Salad

WHOLE WHEAT PENNE, CHICKEN, VEGGIES, AND FETA
3/4 cup of Whole Wheat Pasta
3 oz of Grilled Chicken
1 cup of mixed steamed Veggies of choice
1/3 cup of low-fat Feta crumbles

1 cup of Berries or fruit of choice for dessert

PEANUT BUTTER & BANANA SANDWICH
2 slices of Whole-Grain Bread or Toast
2 Tbsp of Natural Peanut or Almond Butter (1 tbsp per slice)1 sliced banana

PROTEIN PIZZA MUFFIN
1 Honey Wheat English Muffin
4 oz of Chicken Breast (2 oz on each muffin)
1/2 cup of Marinara Sauce
1.5 oz of Part Skim Mozzarella
1 cup of Broccoli (steamed and served on the side)

Bake on 350* for 10 minutes.

TURKEY CHILI
1.5 cups of Chili (see Chili recipe above)
2 cups of chopped fresh Spinach
1 cup of chopped Broccoli
1.5 Part Skim Mozzarella

Microwave chopped veggies for 1 minute, then add chili and microwave for another minute, then finally add cheese and microwave for a final minute.

BEER STEAMED SHRIMP
7 oz of Shrimp (I like the large ones)
4 Tbsp of Cocktail Sauce
1 cup of steamed Broccoli
2 slices of Whole Wheat Toast or
1 Honey Wheat English Muffin

Boil shrimp in 1 can or bottle of Light Beer and sprinkle with Old Bay Seasoning, then add a little more seasoning after they are fully boiled and drained.



MORE TO BE ADDED DAILY, SO CHECK BACK OFTEN....




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