1.   FUEL UP; take in one gram of protein per pound of body weight daily.

2.   LIMIT CARDIO; To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, 3 X a week.

3.   DO LESS; do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes.

4.   USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE; you’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5.   STRETCH; stretching of any kind and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6.   EAT REGULARLY; eat 5 to 6 small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.

7.   CHANGE EVERYTHING; Every 4 to 6 weeks, you need to alter some part of your routine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal.

8.  TRAIN THE WHOLE BODY;  the more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long.

9.  DRINK SHAKES; surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand — a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout.

10. RECOVER; the ideal amount of sleep is seven to eight hours per night. Avoid excess stress.

Article from: Rachel Cosgrove, a performance-enhancement coach and the co-owner of Results Fitness in Santa Clarita, Calif.



Is your favorite Spa’s “Relaxation Room”  Relaxing?

I have been to plenty of Spas in my lifetime.  Some have been amazing experiences, some mediocre and some downright awful.  We all know for what you pay for Spa Treatments and/or that fabulous day at the Spa, mediocre and downright awful should never be words to describe your spa experience.

My biggest pet peeve is the “Relaxation Room”.   You know,  it’s the holding area before they come and get you for before your treatment.  Usually there are comfy chaise lounges, fountains,  citrus water,  all kinds of teas, fresh fruit, and Spa magazine…just a perfect setting to kick back, relax and meditate.

Now, don’t get me wrong, I’m all for friends spending their spa days together, but 9 times out of 10, I have to give the hairy eyeball or downright glare stare (NOT relaxing) because they talk the entire time in what is suppose to be a QUIET environment.  There are even signs that say “Quiet Room”.  Can’t they read!

I lay there and try and put it out of my mind.  Surely I can focus on the trickling noises of the fountain.  Read O magazine’s article on “Yes, You CAN Have…”  But no, this type A, who desperately needed that spa,  that particular day, finds herself getting up and politely, mind you, remind them of the name of the room; RELAXATION!  Some women get it, some just give me a head nod and keep right on talking.

I must admit, once I left the den of un-relaxation and I went to the front desk and turned a group of cacklers into the Spa police.  They knew it was me, but when I’m paying $150.00 for that 90 minute facial,  I deserve all the amenities that spa has to offer, especially the RELAXATION ROOM!

I’m not going to name names, but I’m sure you’ve had the same experience.  And if you are a guilty party, please have courtesy to your fellow spa mates and shhhhhh!  Thank you!