Joey’s Gym Class

A headline for a blog in yesterdays NY Times Health section reads - “The Slushie Workout” -

I almost gagged on some almonds, and spewed some chunks on my screen as I read this. (I know, too much info! LOL!) As I proceeded to spray and wipe my screen down and read the article further, I found myself getting angrier as I read the authors post.

The post mentions that people who exercise in hot weather get really hot and tired easily. (Duh!)  So a new research study states that they have found a way to optimize performance in the heat.  - Here is an excerpt -

“In a new study, he reports that young male recreational athletes who drank a syrup-flavored ice slurry just before running on a treadmill in hot room could keep going for an average of 50 minutes before they had to stop. When they drank only syrup-flavored cold water, they could run for an average of 40 minutes.”

So, in other words, a certain someone took the time to actually test this theory out. . .

. . . That certain someone needs to get an elbow drop from the top ropes, old school WWF style!

I totally want the last 5 minutes of my life back for reading that article. There is enough misinformation out there, can they print something more newsworthy for their health section?

Maybe they should let people know that reading Cosmo on the treadmill wont help you lose belly fat!

Or they can mention that too much talking between sets will hinder progress! JUST GIVE ME SOMETHING WORTH READING!

Here is the link to the article, and please try not to mace yourself after reading it. -

To Beat the Heat, Drink a Slushie First

Thanks for listening to me rant!

Stay strong,

Joey

The days are getting so much better every week! Summer is so close, you know its almost here when allergy season starts to kick in! Along with that is time for BBQ’s and get togethers, etc. There will be PLENTY of cooking going on!

Today’s post is an awesome collection of resources that was sent to me by George Torres of Sofrito For Your Soul -

He has an awesome blog/online magazine that covers many Hispanic events and cultural activities around NY. Definitely check it out!

Below is one of his latest posts that gives some resources for healthy Hispanic cooking. Now if you are from any Latin American country, you already know the issues we face with food. There is way too much and it is way too tasty to pass up a huge bowl of arroz con habichuelas!

(In case the links do not work, click the title to follow this link to the original article and download the info!)

5 Resources to Eat Latino Food And Stay Healthy!

Mi Gente…

I just got back from vacation this week…and my last day, I decided to take my Reina to the Cuba in Flowers Exhibit at the NY Botanical Garden. We had an amazing time but in the final minutes…me di una REVENTAA (translation: a really bad fall) and I ended up fracturing my foot.

So…during my time at home, I have spent the last few days connecting with readers, finding out what you want to see more of on the site and more than once, there has been a call for healthy recipes of Latino dishes we already love (and probably do not prepare in the healthiest ways). So I started researching and the good news is, I did not have to look too far…I found some resources that can help you achieve your health goals without giving up the flavor or your culinary heritage because Latinos can be verrrry passionate about their food.

I would love to hear how some of these resources worked for you…use the comments section to share your thoughts! PS…this picture was taken two minutes after I broke my foot…and I am still smiling.

Special Thanks to Angel Calle, Yvette Matos and Joe Olivo from our Facebook Fan Page for reminding me how important this topic is…and thank you in advance for sharing this with those you love!

Buen Provecho…

George Torres
The Urban Jibaro

1. Delicious Heart Healthy Latino Recipes/Platillos latinos sabrosos y saludables (bilingual English, Spanish) Provides recipes for 26 popular easy to prepare taste-tested Latino dishes created in a heart healthy style (lower in fat and sodium than traditional versions). Includes heart healthy food substitutions, food safety, a glossary of international terms for Latino cuisine, and nutrient analyses. FREE PDF DOWNLOAD

Note: because we have such a large population of Afro-Latinos, I would be remiss if I did not include that guide too for so many of us that love African American cuisine. Free PDF Download

Source: National Heart Lung and Blood Insitute

2. Latino Living – A Guide to Better Health Through Traditional Food and Active Lifestyles – for both consumers and health professionals.

“Latino Living was originally designed for health professionals and dietitians, but it is so user friendly and simple that it’s perfect for consumers from coast to coast,” said Sara Baer-Sinnott, Executive Vice President of Oldways. READ ARTICLE

Source: Target Latino

3. Healthy Latin Cooking Subsitutes by Rosa Alonso

Beef, tortillas, rice, queso, lechon and, yes, flan: how do you keep traditional Latino flavors minus the salt, grease and other artery-clogging ingredients? READ ARTICLE

Source: My Latino Voice

4. Free Recipes From Por Tu Familia / American Diabetes Association

For some people, control of the food is the hardest part of diabetes. But cooking healthy cooking does not mean tasteless. You may be wondering, “what I can eat?”. The good news is that you can still enjoy the foods you like, as seen in the delicious recipes we offer. GET FREE RECIPES

Source: Por Tu Familia

Note: I am the Social Media Manager and heavily involved with awareness in the NYC area. If you are interested in getting involved, please join our Facebook Group | Por Tu Familia NYC

5. The Camino Mágico (”Magic Road”) is our colorful and user-friendly bilingual supermarket shopping guide and meal planner, aimed at helping Latinos make better choices while at the supermarket. It includes general nutrition information, meal ideas, a weekly grocery list and exercise guidelines for leading a healthier lifestyle. FREE PDF DOWNLOAD

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I hope you guys enjoyed this, and got some good tips!

Ahora portate bien - te estoy velando!

Tuyo en fuerza,

Joey

I came just came across this quote, and just had to share it! -

Learn to push past your limits. Make yourself 1% BETTER everyday!

As true in life as it is in lifting.

Stay strong,

Joey

Summer is right around the corner, and NYC has been teased with a variety of warm days interspersed with cool spring days. However you look at it, the weather is better. The gym is packed with people getting ready to show off for summer time! If you have slacked all winter, and you still have the upper body development of an 8 year old soccer player - now is your time!

To all the guys who have been doing “Curls for Girls” and still haven’t seen any changes - this one is for you!

I just came across this blog post from Jason Ferruggia - he is known for having his guys gain muscle freakishly fast! He has done this consistently over the last 20 years at Renegade Strength and Conditioning in New Jersey - and he has the clientele and high-level athletes he trains to prove it.

When he speaks on anything regarding gaining muscle, he is usually right. Follow the three tips he outlines below and don’t be surprised see if you start to get more attention this summer from the opposite sex!

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I just got home from a four day weekend down in South Beach where I
got some much needed R&R. Being on the beach always allows me some
time to think clearly and come up with great new ideas. And of
course, one of the things I think about most is training and
nutrition.

How could you not think about fitness when you’re surrounded by so
many tanned, chiseled bodies? Many of whom also happen to be topless
and wearing thongs… Well, I suppose your thoughts could drift in
other directions at the sight of a Vida Guerra look a like strutting
by in a g-string. But that’s another topic for another day.

Today I’m going to share 3 unusual tips for a bigger chest and arms
that you may not have heard before…

- If you suffer from slouched posture and your shoulders are rounded
forward (from sitting at a computer all day) you often end up with
tight pecs that won’t grow no matter what they do. This is one of
the rare cases where I might recommend an isolation exercise. After
your main pressing exercise, try doing one 10-15 rep set of
bodyweight flyes, on rings or straps, getting a deep stretch in your
chest. Immediately after the set, stretch your pecs intensely for
30-60 seconds. Also, be sure to include some face pulls and band
pull aparts in your program to strengthen your upper back muscles
and even out any imbalances.

- When doing curls of any sort start the lift by curling your wrists
first. I forgot about this for a while but was reminded of it after
a recent exchange with the first Mr. Olympia, Larry Scott, who was a
big proponent of this technique and had the guns to show for it.
When you do this you engage the forearms and get a stronger
contraction from your biceps. You also shorten the lever arm which
allows you to use more weight. Basically you get more bang for your
buck out of the exercise.

- The best triceps building exercises in existence are close grip
bench press variations and dips. But from time to time some
isolation work can be beneficial; especially for advanced lifters
(beginners should stick with the first two exercises) and guys with
bad shoulders who can’t press or dip. In this case you are left with
extensions and push downs. Both fine exercises; the problem being
that they end up hurting a lot of people’s elbows.

To get the most out of these exercises while avoiding the pain try
using Fat Gripz (www.FatGripz.com) on the bar, dumbbells or pushdown
handles. The fatter grip forces the hand to open wider and
alleviates stress on the elbow. Less pain leads to more growth. It
also has the added benefit of simultaneously working your grip. I use
these all the time and love ‘em.

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Definitely great info! Simple tips and tweaks can take your workouts to the next level. Let me know how it works out!

Stay strong,

Joey

Popeye was definitely onto something - He would literally down a can of spinach whenever he needed any strength or energy instantly. His muscles would pop out and Olive Oil’s eyes would pop out of her head ogling him as he beat up on Bluto.

First question, is Spinach really that awesome? Second question, have you EVER seen Spinach in a can? Third question, with muscles like that, shouldn’t he have hooked up with Jessica Rabbit instead?

How does Roger Rabbit get with her? I don’t know how that works out! Its not even fair! But I digress - back to Spinach!

5 REASONS WHY YOU SHOULD EAT SPINACH!

1. High Nutrient Density -  Very low in calories yet very high in vitamins, minerals and other phytonutrients. If you are planning on losing weight, one of the things to look for is foods that provide a TON of nutrients with a small amount of calories - Spinach fits this perfectly!
2. Readily Available - Easy to find worldwide, most of the year, NO EXCUSES!
3. Versatility -Can be eaten raw in a salad, it definitely has more nutrients than the typical iceberg lettuce.It can be boiled or sauteed in a little oil. You can add spinach to egg whites for a healthy omlette, or add cooked spinach to a bean salad for a tasty nutritional boost.
4. Anti-cancer! - Researchers have discovered at least 13 different flavonoids with anti cancer compounds especially effective against prostate, skin, colon, and bone cancer.
5. BRAIN FOOD - The vitamins in spinach may help protect the brain from age related declines. A 2005 study in the Journal of Experimental Neurology showed that rats fed diets highin spinach and blueberries lost a lot fewer brain cells after a stroke and recovered significantly more than rats that weren’t on the same diet! The best part? In order to gain these benefits, the rats only ate 2% of their diet in spinach and blueberries!

Recipes -

Cooking Spinach is simple - as long as it is washed and chopped first!

Garlic Sauteed Spinach

1) Heat up a saucepan

2) Drizzle with oil

3) Add Spinach and let it wilt a bit before you add more

4) Add in about 1 tablespoon of chopped garlic after the Spinach wilts a bit

5) Season with salt and pepper and you are done!

Sexy Garlic Sauteed Spinach

1) Follow 1st recipe

THEN . . .

2) Add in 1/4 cup sliced red onion

3) Add in 1/4 cup of dried cranberries

4) Add in 1 can of Black Beans (drained and rinsed)

5) Add in 1/4 cup diced tomato

See? Its simple! Add Spinach to your omlettes in the morning, or be creative and make a salad!

There really is no excuse! Try it out and see the wonders it works for your body! If it can do it for a one eyed sailor, Im sure it will work for you too!

Stay strong,

Joey