The weather is starting to warm and now is the perfect time to start your summer shape-up schedule so you will actually be ready for a fit and fun summer outdoors! being outdoors in hot weather requires that you take the time right now and get your body in shape for the summer heat. Summer consists of the four hottest months of the year, below are our 5 keys to beating the heat this summer and getting your body ready for it:

5 keys for Summer Shape-Up!

• Plan EVERYTHING: Allot of people who say I'll do it , I don't need a plan. Those are really the people that NEED A PLAN! A plan of action keep you honest and on track to achieve your goals.
• Don't Skip Meals: Skipping meals will not get you leaner faster, it will do the exact opposite. Eating on a regular schedule lets the body relax and do its job of burning fat instead of feeling like it starving and then start hoarding fat and burning muscle for fuel!
• Do Your Cardio: You should never skip a cardio session unless you've lost a limb. Fasted cardio in the early morning works best but any cardio session post workout will also do. At least 20 minutes at a moderate pace is afl it takes to keep the fat burning going.
• KEEP JUNK CARBS TO A BARE MINIMUM: When most people hear this they rightfully think jun k food, but you must also limit some so called healthy things such as high fructose fruits (Bananas, Peaches, Plums, etc...) replace them with berries like Blueberries or strawberries. They provide plenty of flavor with a low level of sugar!
• Finally Stay Hydrated: Drink plenty of water through-out the day to help with digestion and keeping your body cool! Water is a fantastic appetite suppressant!

Follow these 5 steps and don't skip workouts or cardio session and you will be looking great for the summer months!

Old School Rules!
DL.

One of the best vegtable blends we have recommended to many an athlete looking for some kind on veggie mix is California Blend from BirdsEye Foods. The blend is flash forzen to lockin freshness and holds up very well. One of the best things you can do as a athlete is eat as fresh food as possible and getting really good vetables like these flash frozen helps you acheive that year round.

Product Information:

Birds Eye Fresh Frozen Deluxe Vegetables California Blend

With Birds Eye Deluxe vegetables, you can enjoy a California Blend with Broccoli, cauliflower and carrots for the whole family. Now dinner’s complete with Birds Eye®!

• Contains no artificial preservatives or flavors
• Good source of Vitamin C
• Excellent source of Vitamin A
• Kosher certified

Nutrition Facts

Servings Size 1 Cup

Amount per Serving
Calories 25 | Calories From Fat 0

% Daily Value *

Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat g
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrates 4g 1%
Dietary Fiber 2g 8%
Total Sugars 2g
Protein <1g
Vitamin A 20%
Vitamin C 25%
Calcium 2%
Iron 0%

Microwave Steaming Driections

In a very large microwavable bowl add 4 cups of California Blend vegetables, sprinkle with 2 tsp of Mrs Dash Table Blend seasoning, 1 tsp of cores ground black pepper. Lastly add .5 cup of Heinz Distilled White Vinegar cover with lid and microwave on high for 10 minutes. After 10 minutes mix vegetables in bowl coating with liquid mixture and let sit for 5 minutes. Makes 4 one cup servings of steamed seasoned vegetables. For more spice add red & yellow pepper strips to the mixture.

Stay Strong, Stay Healthy
Mary Joe....

What is Yohimbine Bark? Yohimbine Bark is an indole alkaloid derived from the bark of the Pausinystalia yohimbe tree in Central Africa. It is a veterinary drug used to reverse sedation in dogs and deer. Yohimbine has been studied as a potential treatment for erectile dysfunction but there is insufficient evidence to rate its effectiveness. It has been marketed as an alternative to the drug Viagra. Some extracts from yohimbe have been marketed as dietary supplements for improving sexual function increase athletic performance.

What is it use for athletes? Yohimbine Bark is said to be beneficial to athletes due to its vasodilation effects on blood flood to working muscles, providing more nutrients and oxygen to improve performance. These benefits have not been substantiated by research as of this time.

What is the best dosage and does it have side effects? The doses of yohimbine reported to be safe vary from 18 mg to 100 mg per day, and should be divided into three or four doses. One study reported that a single dose of 100 mg per day did not prove to be effective. Most researchers deem it to be safe and is generally tolerated well when used in the recommended doses. Increase in dosage may cause anxiety, dizziness, headache, nausea, increased urinary frequency and insomnia. Yohimbine may also cause high blood pressure and, as a result, occasional arrhythmia. The individual optimal dose may be determined by consultation with a health care provider. Men with known and diagnosed high blood pressure or a family history of high blood pressure should not take yohimbine.

Conclusion: As an safe alternative for Viagra, Yohimbine Bark has shown some positives. As a sport performance supplements the research is not as clear as no studies to date show any such benefits for athletes.

Live Strong and Train Hard....
Big ZZZ

Healthy Beef and Broccoli

Found this recipe on Sweet Pea Cooking Blog, its very healthy and very good!

Ingredients List:

• 1 tbsp olive oil divided
• 1 lb flank steak thinly sliced across the grain
• 3 cloves garlic minced
• 1 shallot finely chopped
• 4 green onions thinly sliced
• 4 cups broccoli florets about 2 small crowns
• 2 tbsp cornstarch
• 3/4 cup water
• 1/3 cup low-sodium soy sauce
• 2 tbsp coconut sugar*
• 1 tsp fresh ginger minced
• 1/8 tsp crushed red pepper flakes

Instructions

1. Heat the oil in a skillet over medium-high heat. Add the beef and cook until well-browned, about 6-8 minutes. Once well-browned, remove from pan and set aside.
2. In the same pan, add garlic, shallot and green onions to the beef drippings. Cook one minute, stirring frequently. Add broccoli and cover for 5 minutes.
3. In a small mixing bowl, combine water and cornstarch and mix until no longer lumpy. Combine soy sauce, brown sugar, ginger and red pepper flakes in a medium bowl. Add cornstarch mixture and stir to combine. Set aside.
4. Remove cover from pan and add sauce. Cook until sauce starts to thicken, about 3-5 minutes. Add beef and stir to combine, cooking an additional 2-3 minutes.

Serve over brown rice, if desired.

Train Smart & Train Hard!
DL

Old fashion leg training is brutal in its simplicity, and unparalleled in its results. Every where you look you'll see leg workouts, or should we say thigh workouts that involve the trainee going from one machine type of apparatus to another in almost zombie fashion, with the idea that some how he's going to come out with legs of steel, or tight glutes and slimmer thighs and hips as most lady trainees seek. Sorry with out the work on basic simple movements that ain't going to happen. At best you will loose a few pounds and get a better sense of self worth. Hey this is great, don't knock it. We believe that everyone can do better and try to provide that information, so you can do allot better than you every thought possible.

Below is a twelve week leg training course that is designed to work the entire leg each workout. Not just quads, not just hamstrings or calves - THE COMPLETE LEG! Its hard and demanding but worth the effort. Use weight you can control and always use a spotter for safety. First we'll explain all exercises and then list he routine in it entirety. LETS GET STARTED!

Exercises

• Squats: Okay we know squats do this and that to me. My back hurts, my knees can't take it, blah blah blah blah. This is all bullshit! Everyday we go to the local gym and see people playing with the movement on the smith machine or some other piece of crap. This exercise (Barbell Squats) is the KING OF EXERCISES for one reasons, it can radically change you body faster and more permanently than any other exercises. Performance of this movement correctly is more simple than most explain it. If you can sit in a chair and stand up from you can squat. What we want you to do is go grab an exercise bench and drag it over to squat rack and position it position it inside the safety catches but not to far up so to interfere with your taking the bar off the rack. The height of the bench is not important, we prefer you start with a bench that lets you squat down only to slightly above parallel. Going to and below parallel to quickly is where most people get hurt doing squats, and then start bad mouthing the exercise. Now with just the 45lbs bar step back until your feet are in line with the front of the bench. Keeping the weight of the movement on the heels of the foot directly below the ankle descend pushing the hips back and down while keeping your eyes focused slightly upward (about 30° to keep the back flat and straight). Go down till you fully touch the bench and come back up, don't relax at the bottom even though you want to. Now you've just done your first real squat. The force of the movement was on the hamstrings hips and quads. As you progress through the routine a couple of times you can remove the bench and begin to add a little more depth and weight as the flexibility comes with time served in the squat.
• Leg Presses: The Leg Press is everyone's favorite movement but most do it all wrong and gather little to know development from it. First mistake is to place the back rest up all the way so to shorten the movement so you can just stack the plates. Thats good for ego but crap for development and strength. Now leg press are not squat, but they are very good follow up to squats because they allow for excellent quadriceps overload training. To do the leg press right adjust the seat back down to the lowest position that allows you to still unhook the catches safely. Position your feet about shoulder width apart on the pad. Now placing the feet high on the pad will affect the quads higher up on the thigh and placing them lower will target more lower around the knees - be careful with the low position because it also place more stress directly on the knees. Once you decide on your foot placement unhook the catches and slow under control descend until you fill your hip starting to leave the bench and push back up, and repeat for the required number of repetitions. Never allow your hip to come from contact with the pad beneath you as this causes compress in the vertebrae (spine) in your lower back, and can lead to problems over time.
• Barbell Hack Squats: This is and old timer exercise that is far better than the machine version, as it hit the lower quads very directly with out as much stress to the knee joints. The movement is quite simple, you just grab a barbell from behind and squat down as you would do in a regular squat and stand back up. With that being said you'll find that considerably less weight will be used and placing a 1" inch block (two 5lbs plates) under your heels will help tremendously with balance. Keep the weight on your heel as in the regular back squat and you'll feel the tremendous pull right above the knees as your tear drops (muscles of the quadriceps) fight to help you stand erect.
• Lunges: Most of you should know how to do a lunge correctly so we'll offer just a couple pointers. Always start balanced it using a barbell. Only step forward to descend with the forming a 90° angle when the back leg is fully stretched out. Never do lunges in sloppy foot wear ( sandal, flip flop, untied shoes, etc...) or bare footed (this will kill your arches over time and cause major foot problems).
• Lying Leg Curls: Use as flat a machine you can find. The flatter the machine actually cause a better stretch and contract than most these companies would have you believe.
• Straight Legged Deadlifts: These are as they titled STRAIGHT LEGGED Deadlifts. We didn't say lock your knees back as many do. Keep your legs straight as you start. As you descend push your hips back slowly lower until upper body is parallel to the floor. Slowly return to the starting position and repeat for the desired number of repetitions.
• Standing Calf Raises: These can be done with either a barbell, dumbbell, or machine, but the main point is to keep the movement true. This means placing the force of the movement on the balls of your feet. It also means moving through a full range of movement and using weights that allow for complete concentration and focus. There should be NO BOUNCING AT ALL THROUGHOUT THIS AND ALL CALF EXERCISES.
• Seated Calf Raises: Just as with the standing calf raise this movement can be done with either a barbell or machine. You need to adhere to the same principles as the standing calf raise and keep the movement true.

Train Hard or Go Home!
Bulldog…..

• Convert White Fat to Brown Fat: A new scientific approach could help with diabetes and other weight related problems plaguing today's society. Bioengineers at Columbia have perfected a method of turning white fat (which is the major amount of bad fat that most people have around their waist and hips) into more energy efficient brown fat. This could have profound effect on the nations problem with obesity and diabetes.
  Click Here to Read Full Article


• Sleep Loss May Contribute to Adverse Weight Gain: Researchers at Uppsala University have been studying the effects of sleep loss due to life changes may effect your metabolism. The study focuses on the effect of job shift change and the resulting loss of sleep in the increase in body weight due to effects on metabolism. The study is still on going but may explain why those who work the late shift are more likely to put on extra pounds.
  Click Here to Read Full Press Release


• Ancient Art May Work Best to Prevent Falls in Old Age: The ancient practice of Tai Chi may beat strength training and aerobics for preventing falls among seniors, a new trial shows. The research showed tha a modified senior-centered tai chi program reduced falls nearly a third better in a head-to-head comparison with an exercise regimen that combined aerobics, strength training and balance drills, the researchers reported. We believe that all exercise is beneficial and the main thing is to stay moving.
  Click Here to Read Full Article

Train Smart & Train Hard!
DL

Question: I have tried cold baths in the past to relieve soreness, can i do this with showers also, if so how would I go about it?
Dan C.

Answer: Thank you for that excellent question!
Cold baths work because they dilate the blood vessels and constrict the blood flow while in the cold water. Upon warming up the blood rush pushes out all the lactic acid which speed up the recovery and healing. You can do the same thing with the shower by alternating hot and clod water on the affected area in 30-60 second interval for about 10 minutes before finishing with a complete cold shower for 3 minutes. The effect are very close to the same for recovery. Cold showers are great for helping you CNS recover after a hard workout just like cold baths. So yeah your set!

Train Hard or Go Home!
Bulldog…..

If you have any bodybuilding training or nutrition questions feel free to drop us a line jere at - MuscleSports.net Sports Fitness Email to: spfitconnection@musclesports.net

MEND
:: Presents ::
Regenerate

Post Workout Muscle Recovery!

Immune Support, and Sports Nutrition Supplement for Men and Women!

:: From the Manufacture ::

Product Highlights

• MUSCLE RECOVERY SUPPLEMENTS: Fortified with whey protein complex, vitamins, minerals, and essential amino acids, MENDs muscle growth post workout recovery drink helps your body repair and maintain, and build muscle faster
• IMMUNITY SUPPORT: MEND Regenerate contains vitamins including Vitamin C, Vitamins A, D, and E, and a B Vitamin complex including B6, B9, and B12 and other B Vitamins. Minerals like selenium also support immunity
• ENHANCED ATHLETIC PERFORMANCE: Protein Powder packed with 33 key nutrients, including HMB, aid in muscle output and circulation, to give athletes more stamina and improved athletic performance by combating oxidative stress, supporting the gut microbiome and strengthening bones and joints
• FOR THE LONG HAUL: MEND Regenerate is a great healthy-aging supplement to help preserve muscle and strength for all life stages
• cGMP Certified Lab: Developed in cGMP certified labs, MEND Regenerate has been tested and certified for quality, purity and safety

Our Conclusion:

IF YOU ARE INTO ORGANIC SUPPLEMENTS YOU HAVE TO GIVE THIS ONE A TRY! Yeah, yeah we know allot of supplement companies say their product are fantastic and will do blah, blah, blah! This stuff is really good. It's NOT just a protein shake, it more like a very good meal in a can! Its pack with vitamins, mineral and just the right amount of co-factors to jump start your recovery process. Everybody loves the Cocoa flavor as its flavored just right. Add in a teaspoon of dark roast and its is RIDICULOUS! This is a straight up WINNER! Recommendation: 8.6 / 10.0

Check it Out!

Bare Performance Nutrition
:: Presents ::
G.1.M

Sport Endurance Formula!

:: From the Manufacture ::

Electrolyte Formula, Cluster Dextrin, Superior Carbohydrate Source!

Product Highlights

• Superior endurance by fueling, hydrating and improving the performance of your training session
• Supports endurance training by improving training time and reducing fatigue
• 20 grams of carbohydrates per serving in the form of Cluster Dextrin, a fast gastric emptying and sustained energy fuel
• 350mg Sodium per serving from Pink Himalayan Salt
• Informed Sport certified products are tested every batch for prohibited substances.

Our Conclusion:

Bare Performance Nutrition is one of the few sports supplement companies out on the market that it trying to keep all their supplements above board. We here love that about them. This product is a very good example of that policy as it is just a damn good straight forward intra-workout as you get! We used 2 scoops for great results during workouts! Zero cramps, plenty of muscle fuel! Recommendation: 7.0 / 10.0

Check it Out!

NLA for Her
:: Presents ::
Thermogenic Amino

Pre-Intra-Post-Workout BCAA Essential Amino Acids Powder for Women (w Caffeine) - Sustained Energy, Focus, Performance and Endurance!

:: From the Manufacture ::

Pre & Intra-Workout BCAA Fat Burner + Energy!

Her Amino Burner Highlights

• 100mg of Raspberry Ketones
• 50mg Green Coffee Bean Extract
• 50 mg of caffeine per serving
• 2.5g of BCAAs
• Fat Burning, Metabolism Boosting Blend

Her Amino Burner is our anytime energy boosting, muscle building, fat burning supplement designed to:

• Enhance Pre & Intra-Workout Endurance
• Support Energy and Focus Throughout your Day
• Promote fat loss and metabolism boosting
• Supports recovery, before, during, and after exercise

Our Conclusion:

Pre-Intra-Post workout energy and support drink that will keep you going. Designed for the average to advanced trainer who wants to finish their workouts and either maintain bodyweight or shed a few pounds of fat bodyweight. Great for those looking for a burner but not a crazy amount of stims. This will fit right into your workouts without giving you jitters or crash you out! Recommendation: 8.1 / 10.0

Check it Out!

Train Hard or Don't Train At ALL!
Stacker Out....