TIPS
Fuel up. If your workout is more than 30 minutes, you really should have some energy in you. You shouldn’t work out on an empty stomach — but you also shouldn’t eat right before you work out. Eat a banana or some peanut butter toast or a ClifBar an hour or two before your workout, and you’re good to go.
Hydrate. An hour or two before you workout. Water is best. Use a sports drink during your workout (and after) only if you’re going to go an hour or more. If you’re going to do a tough workout, stay hydrated throughout the day. In fact, go ahead and do this whether you work out or not.
“Perfection is not attainable, but if we chase perfection we can catch excellence.”
-Vince Lombardi
Theme – Discipline
Definition-Training, especially to instill good behavior; controlled behavior.
Thoughts on the Theme – As I write this I am experiencing some painful revelations about discipline (to think, you have to fail to understand discipline). I wish you could succeed and succeed and never see loss, but this is not the case. If you are to ever know discipline, you have to at least be aware of the lack of discipline.
Since we are all human, I am assuming we have all experienced this; therefore, create the good behavior you want in your mind, control it with your mind, and sustain it with your actions. This is a balancing act, so create solid foundations. For without solid foundations, one slip may mean the whole act is coming down. And if it does all fall down that does not mean all is lost. Set it up, and discipline again.
“We need greater virtues to sustain good fortune than bad.” -Francois, Duc de La Rochefoucauld, 1613-1680
RECIPE
Napa Cabbage Sesame Slaw
Makes 8 portions
Ingredients:
1 head Napa (Chinese) cabbage
1 yellow pepper
1 red pepper
1 red onion
1 bunch cilantro
Juice and zest of 1 lime or lemon
3 Tbsp. extra virgin olive oil
1 Tbsp. toasted sesame oil
Salt and fresh ground pepper to taste
Method:
1. Cut cabbage in half length wise. Cut out core. Slice into small strips cross ways.
Place in large bowl.
2. Cut out stem and seeds from peppers and cut into strips.
3. Cut onion into strips.
4. Make dressing in separate bowl or small food processor by squeezing lime or lemon, salt and pepper and zest, and slowly adding oils to the juice.
5. Chop cilantro lightly and add to vegetables.
6. Leave the veggies separate from the dressing in a zip lock container in the fridge (they will stay nice for up to a week). Right before eating (or 1/2 hour before eating) toss the veggies with a little bit of the dressing to keep them crispy and fresh. Taste and adjust seasoning with salt and pepper.
Per portion:
Calories 107 Fat 7g
Protein 2g Carbohydrates 11g
Dietary Fiber 3.5g
Visualization
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Yours in health
Innovative Results Team
866.243.4472
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