After Surgery

since march 4th ive been out not being able to do much and going crazy. Ok maybe not to crazy but still been driving me nuts not being able to do much, having to be off my feet for a whole month it has not be great. ive been depressed and felt like how i was years ago. Most not being able to work out like i want to missing out on insanity and p90x was and is killing me still. Everyday seems like things are just getting worse as i go threw not being able to do much well i now more of it has to do with putting on wieght ya i know how to loose it but i dont want to have to loose anymore ive done that already. 200 pounds so far ive put on some wieght but not much i can do about it right now. ok update now mar30th stiches come out wohoooo i felt the spot where i have had pain for the last 6 years and HOLLY CRAP no pain of course the rest of my foot hurts but i just had stiches pulled out so that is it. Now just another 2 months or so to heal up and hopefully get into some good shoes and back to working out. Insanity Asylum is out and it is driving me nuts that i have to watch everyone doing it and cant do it along with them yes im on youtube all the time checking out all the new video's. and am not likeing it one bit. LOl ok so i love watching it but i want to be doing it but have to heal and take care of me and get my self back up and going. Soon as i am able no doubt i will be kicking asylum and updating video's on youtube again. Have been slacking on my blog and youtube video's as of late but still around and still into fitness and watching video's and learning as much as i can about personal training and being a Beachbody coach. Everything is starting to look better now and im feeling better. Of course the foot is a bit off still but still have a month or two of it healing ect but am so excited to get back into everything and haveing no pain while i workout which is gonna be nice :)

My meals for the next month or so..

So ive been trying to come up with a meal plan that ill enjoy eating so i came up with this and i love it. Will be following it for awhile. Well here it is.

Meal 1: Shakeology

Meal 2:

3/4 cup grits 1 cup egg whites. 2 tab Ms Dash Cheese powder

Meal 3:

6 oz chicken or turkey

1 cup broccoli

1 cup brown rice.

Meal 4:

8 oz tilipia

1 cup broccoli

Meal 5:

1 scoop Muscle milk

8 oz water.

Threw out the day ill be drinking about 120oz of water. This is my favorite foods and the meals i like and enjoy cooking.

And here is option #2

Meal 1
Raisin Bran with lowfat milk

Meal 2
Sliced cucumbers or dill pickles

Meal3
Grilled chicken salad with lowfat dressing with lowfat mozzarella Cheese.

Meal4
Sugar-free Jell-O

Meal5
Turkey burger or tilipia and steamed vegetables

Beachbody P90x Insanity Being a coach. The new year

"Only 15 days left for free Coach signups! PLUS, Beachbody will donate $5 for each active Coach as of

December 31st to Raincatcher.org - an amazing organization!

We're helping people all over the world - literally!" - Carl Daikeler, CEO Beachbody

See what being a coach is about and message me! http://beachbodycoach.com/kippo

It really is that good. From there workout video's to Shakeology to all there Wonderful trainers.

Ever heard of P90x Insanity Turbo jam.

They are really great workout programs that you at home when you can find the time to do them.

With well thought out meal plans calendars to tell you when and what to do it is impossible not to reach your goals.

And being a coach you get great discounts on everything you want and also have the opportunity to start and run your own

business.

Make this coming year your year. Healthier Happier and maybe some xtra income if you choose to take it.

Have a great year and hope to work with and meet all of you this coming year.

Good luck

Good Food Health Vitamin Intake

It is essential that a person is aware of what constitutes good food health vitamin intake. The federal drug administration produces a recommended daily allowance for the majority of vitamins which it regards as a good food health vitamin intake. These figures vary according to a person’s age, sex and some other factors so that the good food health vitamin intake for a young woman is going to be different to that of a man in his seventies.

The food health vitamin intake amounts of certain foods are included in the nutritional labelling. This labelling is important for a person to consider and helps ensure that they are receiving the correct food health vitamin intake from the foods that they eat. The nutritional information is often represented as a percentage of the recommended daily allowance of each vitamin and mineral and can help assess the value of the foods in the quest for good food health vitamin intake.

There are also a number of items that a person may want to restrict in their diet as part of their good food health vitamin intake. Again, the nutritional labelling of certain foods can help a person to see how high a product is in these undesirable contents. Salt and fat, for example, may be items that a person wants to consider limiting as part of their good food health vitamin intake even though they are not strictly vitamins. The majority of people actually refer to nutrients when they use the word vitamin and food manufacturers are aware that a person is looking at minerals and other items when they are considering their good food health vitamin intake. Fiber is another element that many people are more aware of as forming an essential part of a balanced diet and is necessary for good food health vitamin intake.

If a person is on a restricted diet for any reason then they need to pay even more attention to their good food health vitamin intake. Obviously, some foods contain different nutrients to others and this is applicable to vitamins as well and it may be more difficult for a person to achieve their good food health vitamin intake if they are unable to eat certain foods. Vitamin supplements can form an essential part of a good food health vitamin intake for people who are unable to obtain their vitamins from their normal diet. It is also worth remembering that the good food health vitamin intake for a person varies throughout their life depending on their general health.

Working Out for Extreme Fitness

Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.

This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one's schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if one is ready for extreme fitness, here is all there is to know about full body work out:

Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that's just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.

Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:

Training commences only once every two to three days. This is so easy isn't it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.

Better Work Out

1.Stop and Go

If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body. To combat this, do stop-and-go exercises. For example, run 30 meters at about 80 percent of your effort, slow to a jog for five to 10 meters, then run again for another 30 meters. Repeat this process five times.

2.On bended knees

Almost 3 out of four ACL injury occurs when players are landing or turning. If your knees are bent instead of straight, the risk of injury is greatly reduced according to a report in the JAAOS (Journal of the American Academy of Orthopedic Surgeons).

3.Cool down

Heatstroke is not something that can be easily cured like headache. To avoid it, stay cool and hydrated. Be sure the combined temp an humidity is less than 160. This is according to Dr. Dave Janda of the IPSM.

4.Get the proper equipment

Badly fitting gears or ill sized equipment can be a cause of training injuries. The extra money spent on proper equipment goes a long way.

5.Do it the right way

Bad technique is just as bad as, well, bad equipment. Seek advice from pros and trainer, this advice are invaluable to your exercises or training.

6.Go West (or whichever direction)

If you're playing or training in multiple directions, your warm up should also. Move sideways, backward, forward and all the motions you might be doing. This allows your body to be prepared.

7.Have yourself filmed

The camera doesn't lie. Show your video to a person well verse in your training, so he can give a critic of your fitness regimen.

8.Loosen the shoulders.

Even a slightly injured rotator cuff can shut down the function of a shoulder. You might want to include stretching to protect your rotator cuffs.

9.take An early dip

Schedule your swimming sessions early. The less people in the pool means less of everything in the pool.

10. Protect yourself

Wearing custom-fitted mouth guards reduces the risk of injuries by as much as 82 percent, according to a study at UNC at Chapel Hill. Plunk out the cash for a custom-fitted mouth guard and it'll last for years including your smile and teeth.

11. Smooth out your tendon

Inquire about ultrasound needle therapy. These procedure is minimally by using ultrasound to guide a needle. The needle smoothens the bone, breaks up calcifications, and fixes scar tissue. Thirteen out of twenty patients saw improvement, and the session takes only about 15 minutes of your time.

12. Buy your running shoes after work.

Shop in the evening, the feet are swollen after a day of work. It approximates how your feet will be after three miles of running.

13. Do off road running.

If the surface is unstable, it trains the ankles to be stable.

Greatest Vitamin Sources

There is a lot of debate as to what the greatest vitamin actually is. Each vitamin has its own essential functions that contribute to a person’s general health and well-being. It is impossible to actually state that one of these is the greatest vitamin. However there are a number of foods that provide the greatest vitamin quantities.

The greatest vitamin sources vary for each vitamin. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. However, it may be useful to list the greatest vitamin sources for each vitamin to be used as a guide.

* Greatest vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver

* Greatest vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

* Greatest vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

* Greatest vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

* Greatest vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

* Greatest vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

* Greatest vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

* Greatest vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

* Greatest vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

* Greatest vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

* Greatest vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

* Greatest vitamin B13 sources are root vegetables, liquid whey

* Greatest vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

* Greatest vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

* Greatest vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

* Greatest vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds

* Greatest vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts

* Greatest vitamin F sources are vegetable oils, butter, sunflower seeds

* Greatest vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower

* Greatest vitamin Q sources are pinto beans, legumes, soybeans

* Greatest vitamin T sources are sesame seeds, raw seeds, butter, egg yolk

* Greatest vitamin V sources are raw cabbage, sauerkraut, leafy vegetables