Optimum Physique

Do you ever wonder if the calories stated on a menu or label is correct? How about the fat or salt content of your purchased food? What about the freshness of the meats and vegetables? In a nutshell, you are never quite sure what is added to your food, unless you cook it at home. If you are health conscious and the quality of your food matters to you, cook your own meals.

Many people never seem to have the time for the things that matter in life, like say, our health. Often, we simply grab something to eat while on the go or skip a meal. It is what many accept as the norm. Not a great idea if you care about your health. Many healthy meals can be prepared within 20 minutes. Yes, 20 minutes. Including the help of a loved one can strengthen the bond and speed up preparation time. Father and daughter, mother and son, or any combination, creates a rewarding environment where you can be creative together.

• Broiled salmon with salsa and whole grain flour tortillas.
• Grilled chicken breast (George Foreman grill) with baked sweet potatoes and broccoli.
• Omelette with your choice of fillings.
• And the list goes on...

Remove the stress that cooking can bring on by learning the basics. Start with simple meals that require only a few ingredients. There are numerous websites with recipes ranging from simple meals to the more complex recipes. If you like to eat then you really should change your attitude about cooking.

Cooking your own food gives you control over what you put in your body. The amount of fat, the amount of sodium, the quality of the food, and the taste, are all controlled by you. 

These are just a few of the benefits of cooking your own food. So, slow down, grab a loved one and some fresh ingredients, get creative, and enjoy a great home cooked meal prepared by you.

All to often, I speak with people who tell me that working out does not "work" for them. They don't see any progress. If you are at that point you should ask yourself these four questions:

• Am I eating good foods, the proper foods?
• Was I consistent with my workouts?
• Did I give the workout my all?
• Did I give working out enough time (at least one month) before arriving at that conclusion?

If you answered no to any of those questions, that is the problem. In order for you to feel and see the results from your workouts, you MUST be consistent. Allowing excuses to creep in, postponing a workout because you dont feel like working out, or any other excuse you can dream up, must be set aside and abandoned. You must first want to get in shape.

The first week can be hell, no need to sugarcoat that fact. Your muscles are very sore and everything/everywhere seems to hurt. I call it "the week one blues". You must push through it. Everyone you see working out went through exactly what I just described. Think about the fact that you probably had not challenged yourself physically in a while. The muscles will get sore.

By the 2nd or 3rd time you work those muscles, the "week one blues" become a sensation you associate with a good workout. assuming you ARE challenging yourself in your workouts. Being consistent with your workouts will eventually lead to you noticing small changes or an "aha" moment.

A great example would be those stairs you may climb that leave you a little out of breath, causing you to take a short break. Eventually you will climb those stairs and keep going, then, it hits you that your breathing is fine and you could actually go a few more flights of stairs. It is those small moments that make you realize that your workouts are doing the job. Why? Because:

• You started eating correctly.
• You were consitent with your workouts. 
• You gave it your all.
• You gave yourself enough time to see the changes.

So, the next time you feel that working out is not for you, remember those four questions. Give 100% when you workout and enjoy the journey while getting in shape.

Green split pea soup is often overlooked as a great meal. The split peas can be used as a base for an even greater soup or can be enjoyed as a basic soup. Either way, you can't go wrong. Split peas are legumes rich in protein, high in dietary fiber and a great source of energy-yielding complex carbohydrates.

A one cup serving of split pea soup contains 41 grams of carbs and 16 grams of of protein. A serving of split peas contains less than 1 gram of fat. You will also get over a quarter of the daily allowance for zinc, magnesium and manganese as well as healthy amounts of iron and many of the B vitamins.

For added variety you can add:

* Carrots

* A side of steamed vegetables

For even greater variety, you can bake chicken (yes, bake it first so that it brings its own unique flavor to the soup seasoned the way you like). On cold nights this a great way to warm yourself from the inside out. Be creative with this meal because it is great for you, taste good, and is very filling on a small amout. Food for thought and great health.

This truly is a great piece of exercise equipment. The price ranges from a low $5 to $15 and up, based on brand or band strength. Best investment you can make considering what you get in return.

Exercise bands are light weight, fit anywhere and in anything. For the frequent traveller, great fitness tool that needs to be in the suitcase or carry on luggage. Bands give you the ability to workout your entire body, legs, chest, back, shoulders, arms and core. Based on how long you make your breaks between sets and exercises, it will even help you turn your workouts into extra cardio and spent calories.

You can also train anywhere. Your livingroom, bedroom, a park on your way home from work. Take it when you go on a run. You can set intervals for how long you will run, then stop to do a series of exercises, before you continue. At hime, you can jump rope or even dance around for a certain amount of time, then do some band exercise. The possiblities are endless, yet so simply.

A pole, a door knob, leg of a couch, etc, can all be use to your advantage. They provide the anchor needed for some of the exercises you can do, and there are plenty.

I decided to write about this topic because I truly believe, if everyone knew of very simple ways to workout that can be done while at home, not having to take time away from their already busy schedules, they would workout. Even 15 minutes in the morning can be turned into one firestorm of a workout, but the desire must first be there. A person must be willing to make that first step, make that decision, then apply 100% of what's in you.

By simply purchasing three bands of various resistance (easy, medium, hard), you can design a workout or training session that allows you even greater flexibility with how you train. Drop all excuses you are allowing to hold you back, kick down the barriers you have in place and get going on getting in shape, feeling 10 years plus younger, having energy to do all the things you choose to do.

Contact Optimum Physique to help you design a routine, tailor made for you.

You say that you don't have the time to workout? Well please, read on. You will be suprised.

Every time you clean your home you miss an opportunity for a great workout. Talk about the ultimate in multitasking. You can take care of your body and take care of your home at the same time. Add your favorite music to your own personal dance floor and you have all the equipment you need.

All to often we decide, yes decide, that there is not enough time to get all the things done we need to get done in a day. Perfect solution is to do two at a time if possible. When you combine your exercise with clean, you create a positive link to fitness, unless you stop cleaning your home. Here are a few exercises you can try, or look online for a few more options. It works.

* Lunges while you vacuum.

* Foot sweeps on hardwood floors with damp rag, cleaning for 8 to 12  times, then switch feet.

* Damp rags under each foot  and twist mop the floors.

* Push ups off the sink after cleaning up.

* Pick up the kitchen chairs and move them to the living room one at a time.

* Pick up the couch, if light weight and do some shoulder presses.

* Move the furniture when you vacuum.

* When polishing the furniture, do a certain amount of circles each direction, then switch arms and repeat.

These are just a few off the top of my head, but if you put a little thought to it, you will come up with a few of your very own. Even when you are putting the kids toys away, time yourself and make it an endurace test. My point is for you to be creative and have fun

Get started on changing your body, changing your energy, and changing your attitude about fitness. Be the best you possible and start today.