Uncategorized

Take A Hike

March 23, 2021 by eM Dameon

Is your workout routine starting to bore you? Would you like to build muscles, elevate your heart rate and clear your mind? All while heightening your focus, decreasing your stress, and increasing your mental stability. You’re probably thinking there’s no way to get all that and exercise. To you who believe that is true, I give you the best of both worlds hiking.

There are people right now who are probably thinking yeah I could see that. Hiking can offer you a variety of health benefits, some mental, some physical, all worth the time and practice.

To those who are skeptical I say you’re most likely stressed out and you should go take a hike.

Hiking

There are few things that could be considered therapeutic mentally and physically. Hiking finds itself on both sides of that equation. Aerobic activities such as hiking can help your body produce extra oxygen which will then be converted into fuel that will provide your body the energy needed to strengthen your muscles, increase endurance and boost energy levels.

Going out and taking a hike, disconnecting from your devices, and getting out seeing nature actually can be therapeutic on its own. That’s excluding the physical benefits. Plus you can even make it a family affair and it’s something that the children can even enjoy

45 min. Cardio

Many people have in their workout routine a day, especially for cardio. Hiking could be that powerful form of cardio that you’re looking to help intensify your workout. If you’re going 2 do cardio for 45 minutes to an hour why not make that the best 45 minutes possible. Simply by finding a beautiful location with a nice trail.

You probably never thought that an exercise routine would start with those words?. Find a beautiful location. It’s that simple, if you need help locating nice places with trails for hiking you can always contact the US National Park and Services directories for local places that are accessible for hiking.

Best Practice

There are a few things that I always have to mention, as a word to the wise if you are a beginner it is best to work on a buddy system until you’re more familiar with remote trails. A partner will be there to assist you in case you get hurt out on a trail. When you feel comfortable enough to move on without a partner you can feel free

Remember to familiarize yourself with your local trails/maps and to dress accordingly. Remember to always check the weather before heading out.

Hype The Hike

For beginners, I recommend that you start off on the smaller local trails and work your way up to hills and other uneven trails. After that, it is all up to you. Find yourself a nice location and go for it. Remember to pack a good lunch and dress accordingly then go see for yourself why many people recommend hiking not only for the physical attributes but for the mental ones as well. Hiking has been proven to have a positive impact of combating the underlying health symptoms that cause Stress and Anxiety

Get The Most Out Your Hike

It doesn’t matter if you’re going hiking to see the sights or as a new way to exercise. The best way to get the most out of your hike is to pack heavy. Fill your pack with a day’s worth of goods( water is a good option) add at least 10 to 15 lb to your day pack. That will help you burn at least 10 to 15 more calories than you would. With the added benefits of improving your posture and strengthening your lower back muscles.

Using a pole when hiking can help you push yourself forward. Which in return we’ll also help your upper body muscles to work harder, adding a more intense cardio workout.

Last but not least, the steeper the hill the better. Hills that pack 5 to 10% incline equal to around 30 or 40% increase in the calories burned during the workout. Just adding a steeper incline to your hike can increase the calories burned and give you a better workout experience.

TriLyfe

So if you’re tired of your regular cardio day or just looking for a new way to burn calories Ben hiking might be something you would like to look into. If you like beautiful scenery and being able to clear your mind from the constant noise of the world around you then hiking might also be something but you might want to try.

Healthy Chicken Parmesan

March 9, 2021 by eM Dameon

If you love chicken and are looking for delicious and healthy meal ideas, that could be prepared in 45 minutes. Then you’re going to love this meal idea, healthy chicken parmesan. A new healthy take on the classic chicken Parmesan. Without the excess cholesterol like the original.

Quick & Easy

Most of us have very busy schedules. That ends with us coming home, not only find a healthy meal that is suitable for our family needs. Then prepare it as well. Healthy Parmesan Chicken is delicious and easy to make. This will end up on the fav list. If you’re a fan of chicken as a protein choice for dinner, you’re gonna also enjoy this meal.

From your first bite, you’ll be in love with the way the cheese, and the marinara sauce merge perfectly to make this a masterpiece of a main course. Not only is it healthy and delicious it pairs well with most sides. Plus it could be prepped and cooked in a total of 45 minutes.

A must Tri

The Flavors in the Details

This is a perfect meal idea, that I guarantee even the children will love. I have picky eaters in my household, and sometimes making a meal that all of us can agree on is a challenge. This choice is a perfect idea for even the most finicky of eaters. It checks all of our boxes. With the option to make your own marinara or purchase your favorite this meal is simple and delicious.

Ingredients

1 lb organic boneless skinless chicken breast
¾ cup almond meal
1 egg
1 tsp paprika
½ tsp cayenne pepper
½ tsp garlic powder
½ tsp sea salt
¼ tsp black pepper
1 cup marinade (homemade or store brought)
¼ cup freshly grated Parmesan cheese

The Best Part

Instructions

Preheat oven to 400 F
Combine almond meal, paprika, cayenne pepper, garlic, sea salt, and black pepper in a bowl and mix well
Crack an egg into a small shallow bowl and whisk
Dip each chicken breast into the egg bowl, wiped off any excess, and then dip into almond meal mixture. Roll until each individual piece of chicken is covered completely. Place the coated chicken on a baking sheet lined with parchment paper or on a wire rack that fits on a baking sheet (wire racks make for a crispier texture)
Bake for 25-30 minutes, flipping the chicken halfway through around 15 minutes. The chicken will be golden brown and cooked completely through when finished
Once the chicken is fully cooked, top each chicken breast with 2-3 tablespoons of marinara, and 2 teaspoons of Parmesan cheese ( if you’re a fan of cheese add to your liking) return chicken to the oven, and bake for 5-10 more minutes, or until the crust is golden brown and the cheese has that gooey melted irresistible look. That we all know and love. At this point, it’s up to you. Pair with broccoli, asparagus, or any of your favorite green vegetables, and enjoy.

Leg Day: A Can’t-Miss

February 28, 2021 by eM Dameon

The Powers in the legs

Looking for a way to boost your metabolism, and create a healthy, Toned, and Lean asymmetrical body type build while improving your back problems. These are just some of the benefits of adding and maintaining a healthy leg day routine.

Most people look forward to arm and chest day but tend to shy away and forget the benefits of l.p. a consistent leg routine. That’s a key mistake we all have made in the past I believe.

Think of it this way: if your core is your motor that all your body’s energy flows through then your legs are the gasoline that powers that motor. All the power generated through your lower body is what is transformed into the power that is released through your core.

Power Four

I know it’s something we all have noticed, a person muscular and well-defined on the top half, but with those undesirable legs lurking just below.

It is common to want to have massive biceps, triceps, pecks, and firm-defined abdomen. These things even look out of place on a person with undefined legs.

Four of the ten biggest muscles on your body are located on your legs.

Calves.
Hams.
Glutes
Quads

From your calf muscles, up to your glutes, are four of the biggest muscles on your body. These should be tended to as much as the rest of the other 6 largest muscles on your body.

There’s are added benefits to working on your legs. Some leg routines actually engage your core muscles as well. Strengthening your leg muscles can also help lower your risk of injuring yourself while performing other types of exercise routines.

Added Benefits

Besides giving your body that lean overalls sculpted look, leg workouts actually can increase, and improve your overall athleticism. Yes, that means working on your legs could help improve that golf game.

A healthy leg routine can help improve the strengthening of the lower half of your body. having a strong lower half can help you excel in other sports like

Hockey
Basketball
Football
Cross country skiing
Baseball
Soccer

Back Out The Game

Back pain is caused by weak stabilizing muscles. Working on your core and strengthening your legs are key to minimizing back pain. Leg exercises, as well as core, helps to strengthen your glutes, hip flexors, hamstrings, and quadriceps. But take caution as any weight training failing to focus on the proper form could result in even greater injury in the process.

Remember to always focus on your stance, grip, and your moments while working out at home or at the gym to help reduce or prevent the occurrence of back pain, and injury.

Leg Fueled Muscles

Working on your legs can actually boost your metabolism. The bigger your muscles are the more energy is required to move around. Moving around larger muscles requires you to burn more calories. Four of your body’s most massive muscles are located in your legs and can be engaged in a single exercise. The process causing you to burn more calories, and speed up your metabolism, to help you lose weight. Leg exercises can actually increase the production of growth hormone and testosterone. These hormones and testosterone feed other muscles helping them grow in the process. Human growth hormones help the body

Increase bone density
Improve endurance
Reduce body fat
Fight aging
Improve endurance

It is said working on your leg produces more growth hormone and testosterone than working on any other part of your body.

So in the process of working on your legs and sculpting that well-defined body that you deserve, leg exercises actually produce building blocks that your body can use to help Define and sculpt the rest of your body, that’s a double positive

Weight or Weight Free

It really doesn’t matter if you’re a professional bodybuilder, or a person at home that just wants to have an athletic figure, leg workouts are essential in your workout routine. You don’t have to go out and buy free weights, or expensive elliptical exercise equipment, there are plenty of exercises you can do in the comfort of your own home with or without weights

Squats

If you’ve done any leg routine, most likely it was a squat. This is a standard exercise for your lower body. You do not need some expensive equipment, it can be done with or without barbells or with resistance bands better results.

Start by placing your feet a little wider than the width of your hips. Point your toes slightly outwards while keeping your hands by your side. Remember keep your back straight. Tighten your abs and your core muscles to support your spine. Now slowly lower your body, slightly shifting your hips backward and bending at your knee until your thighs are slightly parallel to the floor. Return to your upright position. That is one repetition. ( I recommend five or six raps and at least 5 sets into your comfortable add weights if you want to better effect

Lunges

This exercise comes in a couple of different variations, but all of them equally as effective. Figure out which one is more fitting to you and engage. ( forward lunge) start this exercise by standing with your feet together. Pull your shoulders back and down having your body fully erect. Keep your abs and back engaged. Lift your right foot off of the floor, keeping your body stable on your opposite supporting leg. Step forward with your right leg so that your thigh is parallel to the floor. Remember to keep your balance and try to avoid Swain of your body. Squeeze your glutes and quads to get you back into the starting position with your left leg. This is another exercise that you could benefit more from incorporating weights when it’s appropriate.

Getting a Leg Up

If you’re still on the fence believe me I understand. The benefits of incorporating, and maintaining a healthy leg routine seem like a no-brainer. With so many benefits leg routines should be an essential part of everyone’s workout. Weather with free weights or none.

Wake exercises are not outside the regular routine of exercises. They should be rotated inconsistently with your other exercise routine. With my busy schedule lately, I’ve been working out 5 of the seven days. In those 5 days, I try to at least incorporate legs twice. with my back routine, or with my core. personally, that’s me. Having a healthy leg routine should be apart of your workout schedule. Whether it’s for better posture, a healthier back, or the innumerable health benefits that are associated with it. Leg exercises should be apart of your routine

Healthy Spinach & Cheese Stuffed Chicken

February 11, 2021 by eM Dameon

A Must TRI

My household likes to eat healthily, but we’re not willing to sacrifice flavor. If you’re like us and you like healthy delicious meals that you’re not only proud to have created but enjoy eating as well Then this recipe might be what you looking for.

This heart-healthy protein-packed and the delicious meal comes in at under 350 calories and could be ready and to eat in 35 minutes.

Spinach and Cheese Stuffed Chicken

I have always been into fitness and eating healthy is essential to remaining fit. So one thing I’m constantly doing is trying to find recipes that not only I would enjoy eating but my wife and my children would enjoy as well.

It is rare, but not impossible for me to find something that checks all those boxes, this meal does. It could be tailored for young children and young adults and even for finicky eaters.

Spinach and cheese stuffed chicken with all its flavor is a perfect main course. It could easily be paired with a nice dinner salad or mixed vegetables. With a prep time of 10 minutes, and only 25 minutes to cook, your total time from stove to plate could be somewhere between 35 and 45 minutes. Which makes this a meal that I will keep in my arsenal.

Amazing Taste

When it comes down to cooking meals we all have our favorite protein. Mines happen to be chicken. Pair that with three different kinds of cheese and spinach, and you would understand while my mouth is watering as I describe it to you. In my household, this meal appears on our menu often because if I personally don’t want it my children or my wife might request it. That delicious cheesy spinach feeling and the tender chicken fillet come together to make a recipe your household will fall in love with as well.

Ingredients

1 tsp Italian seasoning
1 tbsp olive oil
1/4 tsp garlic powder
1/4 tsp garlic powder
1/4 tsp onion powder
1 tsp salt divided
Four skinless boneless chicken breast
4 oz ricotta cheese
4 oz grated mozzarella
4 oz grated mozzarella
1 1/2 cup chop fresh spinach (steamed Just until wealthy, squeeze dry with a paper towel and chop as desired)

Instructions

Grease 13×9 baking sheet with some oil and preheat oven to 350°
In a mixing bowl, combined Italian seasoning, olive oil, red pepper flakes, garlic powder, onion powder, and 1/2 teaspoon of salt, mix well and set it to the side.
Place chicken breast on cutting board and insert the tip of a sharp knife into the thickest part of your chicken breast. Cut an opening in your chicken breast about 4 inches wide to create a pocket without piercing all the way through.
Pour the rub you’ve previously prepared all over the chicken, and generously rub it all on the sides, and inside the pocket of the chicken. Place inside the refrigerator, and let marinate until ready to use.

While your chicken is marinating, this is the time to prepare your cheese and spinach filling.

In a mixing bowl, combined your mozzarella cheese, ricotta cheese, parmesan cheese, spinach, and garlic. ( season with salt and pepper to your preference then mix well until combined)

Now that we have all that out of the way, it’s time to merge your two creations together.

Remove your chicken breast from the refrigerator and stuff each breast with your delightful cheese and spinach mixture. Tooth pics can be used to pin the chicken together if you need to secure your chicken breast.
Place your stuffed chicken breast into the prepared dish and bake for 25 minutes, until the chicken is a golden brown color. Then flip halfway through to ensure even browning on both sides. ( You may also cook on a stovetop if desired)
Removed the toothpicks serve warm and enjoy this spinach and cheese-filled chicken, that I know you’ve been craving since you pulled out the oven.

Tri a Different Take

This meal as well as other meals that I enjoy to create can be tailored to your preference. Feel free to try different cheeses, that’s one of my favorite parts of experimenting with the cheese selection. Swiss works as well as feta and will give your chicken a more creamy melted cheese flavor and look, and it’s worth trying.

You can use fresh or frozen spinach, just make sure the water is completely drained off. You should allow your chicken to marinate in the refrigerator for at least an hour but you can use it quickly if desired.

Remember an instant-read thermometer is your best tool for determining the internal temperature of your chicken. 165°F is a safe internal temperature for chicken.

Mindfulness & Eating

February 4, 2021 by eM Dameon

Have you tried everything from vegetarian meal choices to the latest new keto diet and it still hasn’t worked? Or you feel like it’s just not addressing the real issue. Then you might want to check this out.

Mindfulness is a form of meditation that could help you recognize and cope with your emotional /physical sensation as well as recognize the cues associated with them.

Mindful Eating

Mindfulness as well as mindful eating are Buddhist concept that incorporates a meditation like state to your eating practices. Mindful eating is about using the concepts and practices of mindfulness to reach a trans like state while eating, where you are able to pay full attention to the experiences of eating, as well as your cravings and physical cues associated with them.

It also helps you distinguish between when you’re really hungry, and that non-hunger outside triggers, that engage your senses by noticing the smell of food. The colors of fruit sometimes, or even the sounds associated with places that remind you of food are enough to trigger hunger.

Many have guilty feelings associated with foods they crave or craving foods all together. Mindful eating can help teach you to cope with guilt and anxiety about food. As well as help you notice the effects foods have on your feelings and show you how to appreciate food. These things in return will help allow you to replace those automatic thoughts and reactions with more conscience in healthy approach

Diet Yo Yo

It’s a fact that most weight loss programs don’t work for short or long terms. 85% of people with weight issues who actually dose lose weight return to the exact habits that they had prior to losing weight and many times they return to or exceed the initial weight within a few years.

Today we have a lot of food choices sometimes, it’s overwhelming. We live in a fast-paced society where everything is at the tip of our fingers and could be delivered to our door at any moment. If there is no check on the system it could be detrimental to our health.

Many people are skeptical just like I was when I was introduced to this concept. If you have tried everything else and it hasn’t worked, why not give this a try?

Mindful eating adds a whole new element to the traditional style of eating. By forcing you to reevaluate the way you think about food and the negative feelings and habits that might be associated with eating. With this understanding, you’re then challenged to replace those unhealthy eating habits that you had with a positive more attuned state.

Stress & Unhealthy Eating

Many of us have set ourselves into unhealthy routines when it comes to our eating habits. We often binge eat mindlessly. Many times while watching.

TV
Computers
Phones

Studies have shown that chronic exposure to stress plays a direct role in overeating and obesity. This combined creates a situation where you are eating mindlessly not paying attention to hunger cues. It takes 20 minutes for your brain to realize it’s full. That is very problematic since eating it’s often done quickly and mindlessly. Eating too fast could cause the fullness signals of your body to not arrive too active after you have already eaten too much. This is a common occurrence with binge eating.

Eating out of emotional distress or because we have a craving for a certain kind of food. While ignoring whether or not the body is telling you it’s actually hungry. These unhealthy eating habits have been shown to be a common factor in weight gain as well as weight regained in an individual who has successfully lost weight.

Mindful eating helps you lose weight by changing your eating behaviors and reducing stress. A majority of studies agree with this concept.

Photo by Louis Hansel @shotsoflouis on Unsplash

Eating Slowly

As strange as it may seem many people do not take the time to sit down, relax, and actually enjoy their food. We mindlessly go from one task to another. We treat dinner in the same fashion.

Mindful eating takes practice. It forces you to try to eat more slowly and thoroughly and remove distractions from your view that could possibly distract you while you’re eating. It also forces you to stop eating when you’re full.

By eating more slowly you will restore your attention and slow down while you’re eating, making your eating habits a bit more intentional instead of an automatic one. You will also increase the awareness of certain triggers that are associated with the eating behavior that could either cause you to eat or be caused by what you’re eating. By knowing these feelings and triggers you can also create a buffer between you and plan your response ahead giving you the freedom in time to choose how you react to your situation.

It’s not about dodging or suppressing your cravings, it’s about understanding where they derive from and addressing them. Making a conscious choice to proceed further and enjoy it, or simply choose that it’s not the right time for this choice.

Binge Eating

Binge eating, as well as emotional eating and external eating, can all be reduced by applying mindful eating techniques.

Emotional eating ( when a person eats in response to a certain emotion)
External eating ( when you eat in response to an external food-related cue such as sight or smell of a certain food)
Binge eating ( eating a large amount of food in a short time mindlessly and without control)

Binge eating has been linked to weight gain and eating disorders. Studies have shown that 70% of people who binge eat have eating disorders and or obesity.

Mindful eating can reduce not only the frequency but the severity of binge eating episodes. Eating mindfully will give you the skills needed to deal with the impulses that are associated with your eating habits. It puts you in charge of your eating habits. As you’re supposed to be.

Tri Mindful Eating

If you’re seriously thinking about trying mindful eating there’s no need 2 pay for expensive online courses and workshops on mindfulness in mindful eating and there’s no need to attend expensive seminars. All these things are helpful and worth looking into and investing in if you are serious about it. To begin the practice mindfulness helps you and you do a series of exercises and meditations just to get accustomed to the act of mindful eating.

For now just remember these facts

Take your time to eat more slowly( don’t rush your meals)
Two more thoroughly ( take your time to enjoy The Taste the texture the smell in the field of your food)
Turn down the noise ( start by turning off your TV cell phones and laptops just eat in silence)
Focus on how the food makes you feel ( what memories are associated with this meal)
Notice your internal gauge ( stop eating when you’re full) ( ask yourself am I truly hungry and what am I eating for)

You don’t have to jump in but on both your feet you can dip your toe and choose one meal per day to focus T’s points on and once you feel like you got it down packed, mindfulness and mindful eating will become a natural occurrence. Then you can focus when implementing these habits into more meals. Mindful eating is a powerful tool to help regain control of your eating habits your mindsets about eating habits and your diet so with conventional diet have not to work for you this has to be worth considering

Resolute Over Resolutions

January 5, 2021 by eM Dameon

Image by S. Hermann & F. Richter from Pixabay

2021

With 2020 now firmly in our review and all unforeseen opportunities of 2021 in front of us. We have come to that point in our year where we look forward to our next year by planning The opportunities and self-improvements that we would like to accomplish.

Pandemic Resolutions

New Years Goals

In 2020 due to the ongoing pandemic, many people around the world were now afforded the opportunity to work from home. This new Covid19 era way of conducting business had a positive drawback. Many people now not having to commute back and forth to work could now dedicate a little bit of that time saved in commuting into new hobbies. This unforeseen situation had a positive adverse effect by actually translating into more free time to be productive.

Resolution

Once a year many of us around the world make a firm decision to do or not do something in the year to come in order to better ourselves physically mentally emotionally or spiritually.

a lot of times we make these decisions without also being purposeful determined and unwavering in or commitment so in due time all of our good intentions are to no avail.

In 2021 make it your purpose to add resolve to your New Year’s resolution it’s not about Bigg steps it’s about so increments until you reach your Progressive goal so in other words, take it slow once you mentally commit yourself then slowly physically commit yourself always keeping your end goal in mind.

New Year New Diet

Whether it’s a high protein or low carbohydrate vegetarian or keto diet all of us want to live our healthiest life. Be aware everything is not for everybody. Some diets might not work for your personality. As with anything my recommendation when transitioning, or incorporating a new lifestyle choice pace yourself. Incorporate the new diet slowly. Preferably twice a month in the beginning. Then transition to once weekly and up to twice weekly etc…

like with anything else you don’t want to overburden or put too much pressure initially. You want the progress to be slow and smooth. You will want your body and mind to adjust to this new lifestyle choice

Home exercise pandemic

peace calm mountains clouds grass lakes freedom gods love wo

Covid-19 on the rise in 2020 most of us saw are gyms close and a lot of our local parks restricted leaving us with no other option but invest and more at home workout equipment as we transition into 2021 we would all hope to keep up the same momentum

Whether it’s

The goal is to get out, elevate your heart rate, and enjoy yourself while you doing it exercise should not be a burden it should be as pleasurable as any activity you involve yourself in. Mentally calming, emotionally soothing, and physically stimulating. With the added benefit of good health. Possibly in that order.