Looking for a personalized workout or fitness [...]]]> The DAC has two new Kinesis Stations – the Step/Squat and the Core Stations!  Jump in with Andrew Chaddick, CSCS, PES for a demonstration on how to get started.  Follow along with the exercises for each machine below shown at increasing levels of intensity, coordination, and muscle activation.

Looking for a personalized workout or fitness plan?  Give us a call at 806-324-5402 or drop Andrew an email at andrew@daclub.com.

The idea is to [...]]]> Fit Nut Five Nutrition Strategy

My gourmet hot panini sandwich lunch menu will be:

Baked rosemary chicken breast, provolone cheese, roasted basil tomatoes, sliced avocado and baked bacon slices served on a homemade multi grain bread. Tossed Salad and Fresh Fruit of the Day. Total calorie count: 485. $8.50

Cubano Panini with [...]]]> Daily Specials and Soups for May 14 – 18, 2012

My gourmet hot panini sandwich lunch menu will be:

DAILY SPECIALS:

MONDAY

SPECIAL – Roast Beef, Mushroom Brown Gravy, Mashed Potatoes, Asparagus Tips in Lemon Sauce

SOUP – Cream of Celery

TUESDAY

SPECIAL – Chicken Tetrazzini with Pasta, Peas and Carrots

SOUP – Cream of Cauliflower and Cheese

WEDNESDAY 

SPECIAL – Stuffed Bell Peppers, Scalloped Potatoes, Broccoli and Cheese

SOUP – Cream of Asparagus

THURSDAY

SPECIAL – Spaghetti and Meat Sauce, Steamed Lemon White Asparagus, Garlic Bread

SOUP – Spring Tomato Squash and Rice

FRIDAY

CAUSAL FRIDAY SPECIAL – Soup or Salad and Special Sandwiches

Choose from Ham and Cheese on Rye Bread, Chicken Salad on Wheat, or Salmon Patty on Bun with Spicy Coleslaw

SOUP – Homemade Clam Chowder

In the game of life, there is always a game-changing move.  In business, maybe [...]]]> “If you are serious about your goals, drop the conditions.  Go directly to your goal.  Be your goal!  Conditions often disguise strategies for escaping accountability.  Why not just take charge and create the experience you are looking for?” ~ Eric Allenbaugh

In the game of life, there is always a game-changing move.  In business, maybe it’s landing that first big sale, buying that first property, or putting that idea into action.  In health, maybe it’s committing to proper nutrition, working out 60 minutes per day, 6 days per week, or eliminating processed carbohydrates from your diet.  In family, maybe it’s being at home every night with your kids, maybe it’s setting up a consistent date night with your spouse, maybe it’s taking that family vacation.

The problem is we rarely take the risk to make the game-changing move.  Maybe it’s for fear of ridicule, maybe it’s fear of failure, maybe it’s fear of change.  After all, what is FEAR other than False Expectations Appearing Real?

The first step in overcoming this fear is taking action.  Quick, pull out a pen and write down the top 10 things you would like to accomplish this year.  If you could only do 10 things during 2012, what would they be?

Now, go back through your list and mark out 5 of them.  Leave only the most important 5.

Finally, go back through your list, and draw a line through 4 more.  Leave only the most important thing you would like to accomplish this year.  (Obviously, you probably want to accomplish more than one thing this year, but prioritizing it down to the most important thing will help you achieve it first, then move on to a new challenge.  Many times we are overwhelmed by the vast number of things we want to do and we fail to take action on any of them.) Maybe it’s something like “get closer to my kids,” “keep my marriage together,” “start my own business,” or “get healthy.”  These are just ideas, it’s really all up to you.

Now decide what your game-changing move is to make that one thing happen this year.  Using the examples above, do you need to schedule consistent time with your kids?  Do you need that aforementioned date night with your spouse?  Do you need to buy that first property or ask for help in starting your business?  Do you need to hire a trainer or coach, commit to an exercise program, or follow a nutrition plan?  Remember, your game-changing move is all up to you and not everyone is going to have the same move even if they have the same goal.

And then take action!  It’s your move.  Create the change you want to get what you want.  As Eric Allenbaugh noted above, “Be your goal.”

The pyramid of great health is built on a foundation of natural nutrition.  As
one of my clients says, “Nutrition is half the battle, the other 50% is what you don’t eat.”  It’s a fact, you can’t out-exercise what you put into the machine.  If you eat like an athlete, you’ll perform, feel, [...]]]>

The pyramid of great health is built on a foundation of natural nutrition.  As
one of my clients says, “Nutrition is half the battle, the other 50% is what you don’t eat.”  It’s a fact, you can’t out-exercise what you put into the machine.  If you eat like an athlete, you’ll perform, feel, and look like an athlete.  If you eat like a pig, well…

And don’t kid yourself that you’re not an athlete.  Everyone is an athlete at some level.  When you realize that fact, when you refer to yourself as an athlete, things will change – your confidence grows, your willpower grows, you increase your ability to say “yes” to things that take you to your goals and “no” to things that don’t, you become a new person in and outside of the gym.

So what are the basics for putting premium fuel into your athletic machine?

1.  Lean Protein – each and every meal should be based around this muscle-building food group.  Lean red meat, fish (salmon or tuna), chicken, turkey, eggs, or greek yogurt should make up 1/3 of your plate during each meal.

2.  Green Vegetables and Colorful Fruits - spinach, broccoli, oranges, berries.  These ought to make up a minimum of 1/3 of your plate.

3.  Healthy Carbohydrates – beans (even canned and rinsed are fine), whole oats, quinoa.  ”Healthy” and “whole grain” are not synonyms, even though the deep-pockets of the food producers in the U.S. would lead you to believe otherwise in the hopes of selling more product.  These ought to make up no more than 1/3 of your plate.

4.  Healthy Fats – avocados, olive oil or other monounsaturated oils, almonds, walnuts, pecans.  Get over the fat-phobia that the popular media has been selling and enjoy some healthy fats with each and every meal.  Use it for cooking, flavoring, or texture and watch your health improve.

5.  Beverages and Supplements – drink water often, preferably in between meals rather than with them so as not to dilute digestive enzymes.  Coffee and tea are fair game as well in moderation.  Save juices for the 30 minute window after a workout.  Save alcohol for your free day.  Supplement with a multivitamin, a joint complex (if you have any joint issues; it works for 50% of the population), fish oil (if fish isn’t eaten on a regular basis), and whey protein (in that 30 minute window after your workout mixed with juice).

Finally, enjoy a free day.  Whether it’s the Sabbath or another day of your choice, enjoy a day free from any of the above.  Eat everything you’ve been craving.  Bear claws, pizza and beer?  Sounds like a great free day.  This is like hitting the psychological and metabolic “reset” button.

Want meal ideas that follow the guidelines above?  Check back next week or follow us on facebook for the next update.  Until then, choose wisely…