Will Power Elite » Quinoa

Grow to Appreciate Sleep

Will Power Elite — Sat, 29 Sep 2012 01:00:53 +0000

Over the years, I’ve really grown to appreciate the benefits of a good night’s sleep. When I am fully rested the world seems a little brighter, I feel more upbeat and ready to embrace the day. Good sleep makes it easier to getting things done the next day. I have also noticed when I don’t get enough sleep, it feels like my body and mind struggle to recover and can even react in very strange ways. I remember the first and last time I worked a sixteen hour shift. I was just out of high school working as a guard at a food manufacturing plant here in Oakland. I remember being so tired the last 2 hours of my 16 hour shift that, I was hallucinating! It had been a long, windy day and I was finishing up my rounds. The wind was blowing hard and I spotted something that look like a seagull flying low to the ground. However when it got near me it was just newspaper floating in the wind. After that I decided to never go that long without sleep again if could help it! That lasted maybe two years, until I was in my second year in college. I was on the forensics team and early one Saturday morning we were scheduled to have a debate. It was my first one and I was nervous. I had been up studying my argument until the wee hours of the morning and was exhausted. In spite of that, my team needed me to show up and perform, so I did. Unfortunately on the drive home, about 3 blocks from my house, I fell asleep at the wheel and totaled my car. I was lucky to be ok, but the moral of the story is: get sleep and plenty of it. Your body and mind will operate better, work faster and you will get more things done when you’re well rested.

Here the Top 10 Health Benefits of a Good Night’s Sleep By Mark Stibich, Ph.D

1. Sleep Keeps Your Heart Healthy

2. Sleep May Prevent Cancer

3. Sleep Reduces Stress

4. Sleep Reduces Inflammation

5. Sleep Makes You More Alert

6. Sleep Bolsters Your Memory

7. Sleep May Help You Lose Weight

8. Naps Make You Smarter

9. Sleep May Reduce Your Risk for Depression

10. Sleep Helps the Body Make Repairs

30 Minute Legs

Will Power Elite — Tue, 17 Jul 2012 15:00:32 +0000

It’s been about six weeks since I’ve posted a workout on the blog. Today will be a leg only workout. For this one, fast pace is the name of the game, why… because, through this type of training one can get the maximum benefit in a minimal amount of time. If it was me, I’d set a watch for 30 minutes to complete this work out however, it should only take 45 minutes max. As a rule, during the workout, I take no longer than 30 seconds rest between each rep & set, challenge yourself to do the same

It is very important to take a minimum of 10 minutes for jogging or speed walking for your warm up. Sweating is the goal (if you aren’t sweating, you’re not warm) This workout is designed to be a heavy lifting day, so be sure to use the heaviest weight that you can handle without sacrificing technique .Please be sure to use proper form at all times. Good luck, and let me know how it goes!

Leg Only Workout: Muscles Used:

Deadlifts 2x 8-10 Gluteus Maximus, Hamstrings, Low Back

Squats 2x 8-10 Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps

Leg Press 2x 8-10 Quadriceps, Gluteus

Leg Curls 2x 8-10 Hamstrings, Gastrocnemius

Leg Extensions 2x 8-10 Quadriceps

Jump Squats 2 x 20 (body weight only) Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps,Calves

Avoid the Sugar Trap

Will Power Elite — Tue, 10 Jul 2012 16:29:33 +0000

Last week as I was driving to meet one of my early morning personal training clients and there was a report I heard on the radio about workplace weight gain. The reporter said that forty-four percent of U.S. workers said they have gained weight at their current jobs for various reasons. I don’t know how many workers were surveyed in this study, but that’s not important. What is important is the fact that eating practices in most work environments are very unhealthy. The amount of junk food and sugary beverages that are offered around most offices far outweigh healthy ones. A typical morning in an office starts with coffee and a bagel or maybe even donuts. Let’s not forget about the late afternoon pick me up snack or the brownies, cake and candy that your coworker puts out for everyone to partake in. These poor eating practices combined with sitting for long hours at a desk can lead to unwanted weight gain and even obesity.

As a matter of fact just a few days ago a friend and I were having coffee and he was telling me about his struggles with avoiding sweets in the office. He said that when walking through his office, he could hardly take ten steps without being tempted by a sugary snack. According to him the junk food was arranged around the workplace at most of the workstations and even right next to the water cooler. It’s no wonder why many people are battling with weight gain, when they are constantly confronted by unhealthy food in a sedentary, highly stressful atmosphere.

After talking with my friend, I decided to put together some tips that can be used in the work environment to combat the overwhelming urge to participate in eating sugary snacks.

Bring ready-made healthy snacks such as assorted fruits to help curb a sweet tooth
Ask your co-workers to help you control your in-take of junk food by asking them to remind you of your goals when you are tempted by treats
Join up with a fellow co-worker to eat healthy together; this partnership can make it easier to successfully avoid workplace junk food.
Take a walk or workout at lunch to help avoid the afternoon energy drop

These small changes in your everyday work routine will help you avoid the unwanted workplace weight gain.

Killer Protein Salad

Will Power Elite — Mon, 18 Jun 2012 15:00:32 +0000

Everyone is always looking to get more protein in their daily diet. Because of this I wanted to give you a great tasting salad that is full of protein, vitamins and minerals. I give you… Quinoa Salad! It’s a great way to get extra protein in your diet.

Quinoa Salad Recipe

½ cup uncooked quinoa

1 bunch parsley, chopped

¼ cup finely chopped onion

½ cucumber, peeled and chopped

2 medium tomatoes, diced

1 tbsp extra virgin olive oil

Juice of ½ lemon or lime

Ground black pepper

Celtic sea salt

Cook quinoa according to package directions. Allow to cool for 30 minutes. In a bowl toss the quinoa with parsley, onion, cucumber, tomato, oil, lemon juice, black pepper and Celtic sea salt to taste.

Makes 1 serving