Up In Arm's | Romey

Greetings, Fellow PW’ers and Visitors,

It has been quite some time since I’ve checked in. We are well into 2015, and those of us who participate in the annual ab-fest did not ab-dicate our duty this year.

I have sufficiently recovered from the latest test, so I will share the experience with you. I was really proud of myself when Dr. Tim had me add extra weight while doing some bench presses. I did one extra set just to prove to myself that I could. I should have known right then that there was a plan of which I was unaware. Proud of myself for having done the extra set, I did a set of 50 ‘head-to-head’ on the red ball with 10-lb weights. No problem. Then I did 50 ‘touchdowns’ with said weights. Still going strong. One more set of 100 with 5-lb weights, after which I waited for the magic words “on the table.” There were words, alright, but not what I expected (you’d think I’d learn after all these years): “200 with 2-lbs, Romey.” What????? I was not going to be scared off by measly 2-lb weights, but I’ll tell you that my arms felt like jelly afterwards. I kiddingly made some remark about ‘gun control.’ These are the good kind of guns, and I’m proud to have them. Excuse me while I search for a sleeveless top to wear to show them off.

The correct foods can help to strengthen the immune system and prevent disease and infection. Foods to Include to Help Strengthen the Immune System Fruit In particular those high in Vitamin C, like blackberries, strawberries, raspberries, blackcurrants, citrus fruit, kiwi fruit, peaches, mango, cantaloupe melon, apples. Vegetables In particular vegetables high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, tomatoes, spinach, kale, collard greens, brocolli, cabbage, Brussels sprouts, onions, leeks, avocado. Also believed to be valuable for the immune system are...
Weight gain is something that isn’t easy to do and you probably know this already. I know first hand because it is something I have to do every day. I am an ectomorph by genetics, which is the “skinny body type” and the one with the fast metabolism which makes gaining so hard for guys like me. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won’t argue, it is an extremely important part. BUT, there is...
High Fiber Diets What is Fiber? Dietary fiber is a form of low-GI carbohydrate from plants. Fiber is not a source of energy or nutrition since the human body lacks the necessary enzymes to metabolize it in the gut. Fiber therefore adds no calories to our diet and passes largely unassimilated through the digestive system into the bowel. Why is Fiber Helpful For Weight Loss? Dietary fiber is a useful element in any weight reduction eating plan for several reasons: The main sources of dietary fiber are healthy carbohydrates which have a low rating on the Glycemic Index (GI). Their low GI value...
Importance of water. Are you drinking enough? 75% of all people are chronically dehydrated. In 37% of us, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one’s metabolism as much as 3%. One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University study. Lack of water is the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. A mere 2% drop in body water can trigger fuzzy...
Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc… your body is constantly burning calories to keep you going.Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. For example, let’s say you have two people who are the exact same...
Vitamin D You need: Under age 50: 200 IU; ages 50 to 70: 400 IU; age 70+: 600 IU Check your latitude: If you live above 42 degrees (Chicago, Boise, and Boston), pop a supplement; the winter sun is too weak to promote enough D formation (it’s the only vitamin that’s actually made in your body, triggered by the sun’s UV rays). Take D alone: Studies show that it deteriorates in a multi. Iron You need: Men over age 30: 8 mg; women, ages 19 to 49: 18 mg; women, age 50+: 8 mg; pregnant women: 27 mg Pair it up: Couple it with vitamin C or C-rich foods (like OJ) to help absorb mealtime iron–...
THOUGHTS ARE ENERGY… Are your thoughts positive or negative?Positive thought brings positive energy.Negative thought brings negative energy. Focus nowRight now you have available to you everything you need to take one step forward. Once you take that step, you will have even more available to you to keep going. The more persistently you move forward, step by step, the more momentum you build. And it is a process that you can begin at any time. Focus on the one step that you can take right now. Let go of all regrets and resentment about what has already happened. Let go of all fears and...
Calories Your body requires a specific amount of calories every day for your body to function properly. Individuals with active lifestyles require more calories in their diet than those with sedentary lifestyles. If your energy intake consistently exceeds your energy output, you will begin to notice a change in weight. For every 3500 calories consumed beyond the energy needs of your body, you may gain 1 pound of fat. On the other hand, creating a deficit of 3500 calories can result in the loss of 1 pound. To put this in perspective, cutting out a mere 250 calories a day could amount to a...
Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult’s weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults.To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time.A BMI from 18.5 up to 25 is considered in the...
Do’s Do make time for relaxing meals. Look, smell and enjoy the experience of eating. Do make your eating environment comfortable and attractive. Do eat foods you like and prepare them to suit your taste. Do plan dinners with others often. It can be a lot of fun. Do eat breakfast before beginning your day. Do plan your meals if you have a busy schedule. You are more likely to eat well. Do remember that eating well is part of living well. Do learn to cook food properly. It will improve flavor and increase retention of nutrients. Do make certain you relax during meals. Do keep in mind that...

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