Nutrition Tip

Hello Fitness Fans!  I wanted to share an experience with you.  I did not have time to go to the grocery store and in my hast and out of convenience, I ate canned chicken breast.  Not good.  When I woke up the next morning, my face was extremely bloated and I looked a hot mess!  Yikes!  In order to ge the excess sodium off me, I did extra cardio and flushed my system with extra water.  Now, all is back to normal.  However, the sodium in the canned chicken was obviously excessive.  Which is very common in pre-packed foods. 

Sodium is an essential nutrient.  We do need a certain amount of salt in our diet to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

The 2010 Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.  However, these guidelines are on the upper side of recommendations and less is always better (Mayo Clinic Staff, 2011).

Beware of prepared, frozen or pre-pakaged foods, as they usually contain more salt.  This added salt serves as a method to preserve the food.  It is always best to eat fresh and whole foods. So from here forward I will be more prepared with my meals.  Doing extra cardio and consuming extra water was just a pain and more work.  From hence forth, I will come to the training table prepared!

Love, Peace and Protein Drinks,
Chilone "Steel Appeal" Payton

References:

Mayo Clinic Staff. (2011, May 31). Sodium: How to tame your salt habit now. Retrieved May 18, 2012, from Mayoclinic.com: www.mayoclinic.com

Fitness Fan Mail

MAIL RECEIVED:

Chilone,

I am a junior high school athlete. I am a member of the volleyball and track team at my school. My body is very lean and I have loads of natural athletic ability however, I am looking to gain a little definition and strength in my arms. This fall, I will enter high school and I want to be at my best. I love the way your arms look, what can I do to get ripped too?

Love,

Giovanna "Gigi" Woodruff

RESPONSE:

Dear Giovanna,

Thank you Giovanna for the compliment. It is simply fabulous to hear that as a young woman and an athlete that you are taking your sport and your fitness very serious. My, aren't you mature young lady! I would be happy to give you a few pointers for gaining a little definition in your arms. I will start you out with a basic beginning arm workout so that you get familiar with the all the muscles and learning how to work them properly. Please start with light dumbbell weights. For a novice, I would suggest 5lbs and work up to a goal of 8lbs within a month or 2. Please check out www.bodybuilding.com. This is a site that will demonstrate the exercises below and many others that you may not know. I even use this site as a reference. Please keep me posted of your progress and if you have any questions. Your figure is already absolutely stunning, however, I know you are going to be even more defined and stronger by the time you enter high school. Yay!

Love, Peace and Protein Drinks,

Chilone "Steal Appeal" Payton

 

Basic Upper Body Workout:

3 sets x 15 reps of bicep curls

3 sets x 15 reps of standing bent-over tricep extensions

3 sets x 15 reps of dumbbell floor press

3 sets x 15 reps of one arm or two dumbbell rows

3 sets x 15 reps of pushups

Funny Inspiration

Good morning Fitness Fans!  This is your morning inspirational quote!  Sometimes, you just have to laugh and just do it!  I borrowed this funny pic from the Boston Marathon 2012 (Image via @RobinsHaveWings).  Laugh already and get moving!

Love, Peace and Protein Drinks,
Chilone "Steel Appeal" Payton