BOOST YOUR IMMUNE

Sick is HERE!
I have already posted previously that you should be taking Vit. C approximately 30 min prior to a workout and this should be at least 500mg tablets.

Well if you were following the blog and vit. supplements I recommended, chances are you will not get hit as hard or fast as most getting sick, but you will NEED to continue. AND if you have not yet gotten sick TRY this

Take One 500mg in the AM regardless of your workout routine then the other 500 mg one with your dinner or before your workout, depending if you are working out that day.

Also if you have NOT yet added KRILL oil PILLS into your DIET NOW is the TIME. These things are vital to your health. They are boosters to your immune system, brain function and muscle reproduction. Do not be afraid to take these vit c it will get excreded if you have taken to much threw your urine. Krill oil’s main function is to increse your antioxidanits which flush out harmful metabolic byproducts that damage cells and tissues throughout your body.

Lastly One Cup of Hot Green Tea Has been known To Boost Workout production when taken 30min prior, this is due to the caffeine and antioxidants in green tea. If you do not want the caffeine, you should still get that one cup in esp right now there IS decaf. Hot green tea! GET IT! MORE TEA IS GOOD!

My Healthiest PizzA

The healthiest, Best Tasting Pizza You can Make.

Heres what you need,

1. Whole Wheat Pizza Dough already Made – I prefer organic

-Rustic Crust Brand Ultimate Whole Grain~Avaible at most Giant Stores. In the organic section or google rustic crust.

If you cannot find that settle for Boboli Brand 100% Whole Wheat there is a nutrition difference but not terrible.

2. Pinto Beans With Jalapeño Pepers -Let me save you time this will Most Likely NOT be in with the other caned beans check in the Mexican food section Trust me on this one…

3.  99% Ground Lean Turkey or Beef  vegetarians Firm Tofu works (I recommend Shady Brook Farms for Ground Turkey)

4. Fresh spinach leaves

5. fresh tomato (optional)

6. mozzarella Cheese (shredded)

7. taco seasoning (optional) serious builders you will NOT want to add this due to sodium, if you DO add this I suggest McCormid less sodium Taco brand

8. Ortega Mild taco sauce

preparation.

1. Start with raw meat, use about half of your 20.8oz ground turkey or beef and brown on skillet                                                                                                           2. add optional taco seasoning here as directed on packet.                                                                                                                                                                                3. As Meat is Browning Drain Pinto beans and mash with a fork on a plate or in a bowl, then spread them on the UNCOOKED pizza crust. You do not have to use the whole can, I usually cover just until there is about a 1/2 inch of crust showing.                                                                                                                         4. Do not forget to watch your meat!   When that is done spread meat across the pizza, it may not all fit but it is lean, no carb protein so you do not have to spare it.                                                                                                                                                                                                                                                                           5. Add mozzarella cheese go Sparingly on this one, remember this is not a typical dominoes pizza! the cheese is for flavor not beneficial to your health.

6.follow the directions on the bag of the pizza crust it will depend on which you buy, I prefer to bake mine on tin foil regardless just so it does not get all over.

7. When it is done cooking, pull the pizza out of the oven add fresh spinach leaves, tomato and drizzle over desired amt. of ortga taco sauce.

EAT. IT. LOVE. IT. HAVE. FUN. WITH. IT.

Here is what my pizza looks like when it is finished.

Whats in your food?

THEY SAY, KNOW YOUR FARMER, KNOW YOUR FOOD, but what the hell does that mean when you(USDA)  control what they say, and how they run their farm…

Who can really know their food when its all hidden from us.  Here is a little tip for the meats you eat.

Perdue’s latest Selling scam.. of course they made a new label for their food, because they were loosing money to the companies/farmers with organic, well treated well fed animals.

Here’s the point, everyone lies.. especially USDA, that’s right the governments way of controlling the food we eat, United States Department of Agriculture. Imagine that, the government lies about our food!

One easy example is the newest PERDUE label they have created for their meats. I have posted a picture and I will explain what it means when you read between the lines where the TRUTH is. This is not a joke, the USDA knows the TRUTH and they still allow them to label their food this way, because they claim it is not a lie, I’m not sure what they consider labeling inaccurate information that the majority of the public does not understand?

Cage FREE- this means, PERDUE does not keep their Birds in X amt. of small cages per X amount of birds. This means, between the lines of course, they use a larger building building with no light and cram them all inside of it instead leaving them with the same amount of room to move around. Last I checked birds naturally live outside, with LIGHT and FRESH air.

In this photo, Carol, Perdue contracted,  pultry farmer “Let the LIGHT IN” and had multiple conflicts with Perdue, and later lost her contract.

NEXT.

Fed A Vegetarian Diet, this one is my personal favorites. Since when have birds become vegetarians? Seriously, they eat worms and bugs and if you’ve ever seen road kill chances are you’ve seen a BIRD! We need to stop being so optimistic, these companies LIE taking the easy way out, lie, cheat, and manipulate to continue selling their products regardless of the health of the people and animals. They are feeding their birds a CORN Fed Diet just like the BEEF! Animals are not created to survive on CORN. Although it is a “vegetarian diet” and it WILL FATTEN THEM UP. Corn is like feeding a Human constant CARBS, and none of their other Nutrients then on top of all that not letting them move to burn it off!

Another Great One. I believe that this is the biggest scam of all, they actually put on the packages, Fresh From Family Farms Since 1970. How can you possibly say family farms when you control everything they do. These poor people do not have any control, they are contracted by Perdue and Tyson and required to follow the contract on feeding and housing for the animals or the contracts are terminated. There is much more to this but this is a short overview to the issue.

No Steroids added,

Of course not, revert to CORN. It will work approximately the same as far as fattening them up FAST. Try eating Bread, Potatoes and other straight carbs and see how fast you gain weight. Something I find very interesting is a Horse, not to far off from the cow’s nutrition as far as forage and true vegetarian consumption, will die if it eats to much Corn, I’m not sure if it is unfortunate that Cows and Birds have a higher tolerance to it, or a positive thing because it eliminates resorting to stronger steroids and other chemicals extremely harmful to humans which we know these companies, PERDUE and another TYSON would do to produce meat FASTER.

Take Note,

SLOW yourselves down, read your lables, and do your RESEARCH. Its not easy because the food laws do not REQUIRE companies to tell you the TRUTH, what is Genetically Modified and what is Filled with steroids and Bulked up with CORN and what has the potential to KILL you from diseases because they have filled the animals bodies with TOXINS. Although you can find Trusting companies that will be more then happy to tell you that they stand against it all, and be Proud to label their products. Look for things like – does NOT contain GMO products (genetically modified) as for the meat you have to be more careful, local is best, were you can see the products living conditions and food, otherwise you will have to do some research on the internet and remember to read between the lines do not believe everything they put on the package READ up think about what they should be eating and be Smart.

-Umma Marie

 

Read more about Carols expierence with Perdue and chicken farming Here > http://www.cuesa.org/article/belly-beast-interview-food-incs-carole-morison

Real Life, Real Meals

“We lie loudest when we lie to ourselves.”-Eric Hoffert

Still lying to yourself? Lets be real now, you want to lose the extra weight and you need to eat properly for your body. If you think your eating “healthy” but you can not lose extra weight, or your having trouble gaining lean muscle, then we should go over a few basic things.

What exactly are your eating habits?

How big are your portions?

What are you eating?

When do you workout, define working out.

What is your mindset?

Lets stop living in this alternate reality, Email us today, we can help you make a Meal Plan, not a “diet”,  proportions specifically fit for you. From help with what to order when going out to dinner, to when to eat your desserts and more tips. Eating tips for life.                      ”We’re ALL Doing IT” -MMAXOUT

Mmaxout@hotmail.com     (or)    Mmaxout@live.com

~Keep it Real~Keep it clean~make it LEAN!

`Umma Maire

Vitamins & Supplements

A few of the MOST important supplements that you should be taking to promote weight loss and muscle gain. There are other important supplements although theses are vital to weight loss and muscle gain.

Vitamine C, neutralizes harmful radicals that destroy nitrogen oxide, meaning fat will burn faster. This should be taking 1/2h proior to your workout at a rate of 500-1,000mg 

Whey protein powder, nurtures the muscles and helps prevent muscle loss. When you workout you burn fat, and without the proper nutrients you will also burn the muscle if the body has nothing else to fuel itself. Reminder for every 3pds body weight lost you lose  approximately 1pd muscle.

I recommend OptiMaxx Lean for your a protein supplement as it provides your greens needed and proper nutrition. It is also safe for those who are dairy sensitive. Available at your MMAXOUT FITNESS.

Krill Oil, the ultimate source of OMEGA 3 fatty acids. It also has the antioxidant, astaxanthin which crosses the blood-brain barrier, where it supports the eye, brain and central nervous system. Personally I prefer the Mercola brand.

Taking a daily multi-vitamin is recommended therefor if you do not eat all of the required vitamins this will provide the minimum.  Although I believe in following a meal plan with the most clean, organic, lean foods possible and supplementing what is lacking in the specific diet only.

*Creatine*know for building, this is because it intensifies the pace of energy production in your muscle cells. It should be taken 30 min prior to a workout. Here I recommend the brand Sirovi, which I’ve had great results with.                                                                                                                                                                                                                                                     

*Casein* this is one that is not vital to your health, but taking it at night keeps muscles from deterioration while your sleeping and not capable of fueling your body, it releases protein slowly threw out your body. Again the Sirovi brand.  Also available through your MMAXOUT.

If you are not getting at least the minimum vitamins and minerals your body needs you can forget working out because you will actually gain weight as your body destroys good muscle and more for fuel, leaving you with just fat.

Questions?  Email us,   mmaxout@hotmail.com   (or)    mmaxout@live.com

~Keep it Real~ Keep It Clean

~Umma Marie

MmaXout Meal Plans

There are many questions on what a meal plan would look like for a cycle which I like to do for 3-5 weeks before changing to a new one.

I am going to post a meal plan made for @ 180-200lb person, it was made for Bruce Fit Boss. Do not forget you Must Mmaxout, workout, with these meals or you will gain weight fast. They are meant for the ACTIVE individual. My personal meal plan are the ALTERS in Bold  for an example on how you can make it for your own weight by proper adjustments.

BREAKFAST

• 1c. cooked wheat berries or oatmeal                                                       >        Change to  1/2 c. 
• 2egg yolks & 4whites                                                                                       >       Alter to 1yolk and 2whites 
• 4oz. LEAN meat, ground chicken, Turkey or beef                                     >             Omit Meat
• WATER 8-16oz.

   SNACK (2-3 hours after breakfast)

•    1scoop whey protein in Liquid tolerable (water, Soy milk, OJ)        
•    15 almonds or cashews
•    4oz Raisins or other dried Fruit
• WATER 8oz

 Omit all, Snack = 1 Oikos Greek Yogert (StonyField brand-grass fed cows)

Lunch (2-3 Hours after 1st snack)

• 2 pieces of Whole grain bread or whole wheat to make sandwich
•   6oz. Lean Meat-Turkey Chicken or Beef (make burger)                     > change to 4oz meat 
•    Or 1 can TUNA                                                                                 > 1/2 can Tuna (alter)
•  1/2 avocado
•  Fresh spinach leaves
•   WATER 16oz.

SNACK (2-3 hours after Lunch)

• 2 rice cakes with 2 tbsp peanut butter
• ( or) 1-2 slices grain or whole wheat bread and 2 tbsp peanut butter
• Water at least 8oz

DINNER

• 6oz. Fish-Tuna, Haddock, Salmon ect.                                                             >   4oz. Fish (OR) 4 egg whites cooked
• Yam Med sized
• Vegetables (non starch veg ie, asparagus,beets, broccoli, spinach, green beans
• Water 16 oz.

NIGHTTIME

 A caesin shake is best for its slow digesting protein, keeping you from getting hungry in the middle of the night

 but a regular protein shake will also due. This helps prevent muscle loss as you sleep and are not eating.

  If you are plainning to do a Morning workout ideally you would want to Have a shake 30min-1hour prior with Creatine and 500-100mg Vitamin C.

Then, within 15 min after your workout move on with the breakfast. Another option is eat breakfast then wait approximately 1 hour. and have a whey protein shake after.

  Same will apply for PM workouts altering the Pre workout to drinking only Creatine and taking Vit. C. before workouts if in between meals.

The last rule for the Meal Plan is NO CARBS within 3 hours Before Bed. Do not eat your DINNER Meal after a PM workout and then lay in bed, and fall asleep. The carbs will not digest the same leading to muscle gain.

STICK TO THE PLAN!

   Make your Meals at least a day in advanced, this will motivate you to stay on track. If you know you can not make a meal have a MEAL REPLACEMENT bar equivalent  on hand. I prefer “Luna, Builder Bars, and Cliff Bars” as they have the most natural products and the company has a variety of choices depending on your needs.

 Now Put it into ACTION  Remember…

 Actions become Habits

 Habits become Character

 Character becomes Destiny 

 Your destiny is your choice….

 ~Keep it Real~Keep it Clean

~Umma Marie

MmaXout Motivation!

Its 100% workout and 100% diet. Nothing less. 

Keep It Real~ Keep it Clean

~Umma Maire

MMAXOUT Fitness A Healthy Way Of Life

Getting started on Healthy Eating, whether your goals are to build, lose or gain knowledge on sports nutrition, I will be sharing what I have learned over the past few years of research that I have done and research I have personally tried.

For example, my body type makes it difficult for me to gain lean weight. I am naturally skinny with a high metabolism and I could not figure out how to build muscle. I drank protein shakes ate more protein, and still nothing. After much reading, trial and error research on myself I came up with simple principles and realized I wasn’t eating enough of the proper carbs and was not even close to the calories I needed; now I am going to try to share these simple eating tips.

Let’s start with the fitness industry, the subject of diet plans is filled with gimmicky products, marketing deception, half-truths and lies.  Millions of people have tried more than one “diet” and given up in frustration. I will be going over the reasons why these “diets” do not work in later posts.

For now I will do a quick overview to get started on eating Healthy. Be ready because there is going to be a wealth of information coming up. Some if it will be short tips and others may be MOTIVATION to help you stay on track.

To start I do not recommend any of the “fad diets” or well-marketed diet programs you see on TV or in magazines. While some of them might work, for some people, for a while, their goal is to take your money. Ignore them.

No product or package will meet your weight loss or muscle gain goals for you. While you may initially lose some weight with a popular new diet, you will gain it all back.

Instead try a series of small changes in key areas; this will have the biggest effect on your body. Be smart and selective about the changes you make. Being over-ambitious will lead to getting overwhelmed and quitting once your initial enthusiasm wears off.

Start with adding meals. Most people eat three meals per day. You should eat five to seven. Not all normal sized meals some are just snacks with 3 main meals. Even though the “snacks” are smaller, you will still end up consuming more calories overall, which is the goal.

So now what do you eat…

I will get a more detailed MEAL PLAN up later, but to start here are a few things to start with.

Wake up and eat a light, protein rich breakfast within 30 minutes of waking up. No cereal, no toast, no fruit. Egg whites, beans, and oatmeal or wheat berries are a good start.(will be defining this in later post)

Here are more foods to start changing your old foods out with theses clean eating foods.

• Chicken (white cuts)
• White fish
• Lean Beef
• Lean Turkey

• Egg whites

Legumes

•  Pinto beans
•  Black beans
•  Peas
•  Green beans
•  Nuts

And…

• Green veggies
• Tomatoes
• Avocados (max 1/2 per day)

Try to be consistent do not attempt to change what you’re eating every day. Pick something you can handle and stick with it for at least 4-6 weeks so you know how your body is reacting to it, then go for a full meal plan change.

Here are a few things NOT in a Lean diet.

 Carbs; they’re in all the best foods…pizza, pasta, bread, cereal, and a million other things we love to eat. But, if you want to lose weight, they are going to have to go. There are good carbs that are allowed, but these listed are NOT part of them.

The same goes for fruit. You thought fruit was healthy! Not really, fructose turns into triglycerides, which is stored as fat. Tomatoes are the only exception to the RULE. Other fruit has to go although, our body’s will actually CRAVE the fruit which many people will mistake for BAD sugar/sweets/salty cravings so small portions are okay but there are also recommendations on when to eat them.

Also, I recommend laying off the dairy. Dairy has a high insulinemic response, so if you want to lose weight fast or get cut and build you’ll have to lay off the milk products. Soymilk is an alternative but try keeping this 1c. per day.

Last food tip, absolutely NO Soda, It must stop, give it up. If you are a caffeine addict resort to coffee or tea, and even better drink that before your workout!  No fruit drinks, they are full of fructose and Sugar.

Most Importantly, Listen to your Body. When you try these foods that are new to you, note how you feel it will be helpful as you build Clean meal plans.

Questions? Email us mmaxout@live.com mmaxout@hotmail.com

Keep it Real~ Keep it Clean~

~Umma Marie