by Andrea Bagley | Jun 3, 2013 | EatFadiFoods Recipes, Health, Nutrition, Weight Loss, Wellness
June 17th-An Uncommon Holiday
Fresh Vegetables
Eat Your Vegetables Day
There’s a lot of weird food holidays most of us are unaware of: Popcorn Day, Corned Beef & Cabbage Day, Apple Dumpling Day, Cashew Day, Pickle Day, Buttermilk Biscuit Day, the list goes on and on. As someone who has always enjoyed baking and cooking (and in a former life had a cupcakery-that’s a cupcake bakery for all of you who aren’t familiar), I will use any excuse to celebrate with food. And now that National Rocky Road Day has come and gone without me bingeing on something atrociously sweet, I’m already prepping for Eat Your Vegetables Day on June 17th. In fact, I’m trying to make a whole month out of it. Our dinner menu this week is 75% veggies. Tomorrow night for dinner, we’re walking to our local farmer’s market and making a meal out of the fresh vegetables they have available. I’m trying some new recipes I’ve never tried before. I’m even going to try roasted spinach this week.
So, try it with me. Eat some more vegetables. Feel better, have more energy, and feel good about what you’re putting into your body. After all, it is your temple and you’ve been charged with the duty of keeping it well. Enjoy, and to your health!
by Fadi Malouf | Sep 25, 2012 | Exercise
Arnold Press
The Arnold Press bears the name of its creator, Mr. Olympia himself, Arnold Schwarzenegger.
Like regular military presses, the Arnold press can be performed seated or standing and target all three heads of the deltoid muscles (front, lateral & rear).
A big advantage of the Arnold Press is that it offers a greater range of motion than a standard military or overhead press, as the starting position of the dumbbells is slightly lower in front and the shoulder joint is more internally rotated.
Arnold Press
1 – Stand upright holding dumbbells at shoulder height with your elbows bent and your palms facing back.
2 – Press the dumbbells overhead, extending your arms fully and turning at the wrists to finish with palms facing out.
• Keep your back flat and remain upright throughout the movement.
by Fadi Malouf | Feb 15, 2011 | Nutrition
Hey Fadi, Will you show me one of your sample meal plans?
Ask and you shall receive!
In 15 years of training and coaching, I would never give out such information so read it, apply it and benefit from it!
Actual Client Meal Plan
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My Fitness Solution,
2505 Newpoint Parkway NE,
Lawrenceville Georgia, 30043 |
http://www.myfitnesssolution.com
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| Meal Planner |
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Mealplan : 1700 Hector : MID
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| Meal |
Time |
Food Item |
Servings |
Calories |
Protein |
Carbs |
Fat |
Sodium |
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| Daily Goals : |
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1700 |
185 |
150 |
40 |
1000 |
| Protein, Carbs and Fat Ratios : |
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| Daily totals : |
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1674 |
192.58 |
151.25 |
38.25 |
795.33 |
| Protein, Carbs and Fat Ratios : |
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46.02 % |
36.14 % |
20.56 % |
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1
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6:00 |
Egg White |
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102 |
24 |
0 |
0 |
330 |
| Egg Yolk |
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59 |
3 |
0 |
5 |
7 |
| Oatmeal, Quaker Old Fashioned |
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150 |
5 |
27 |
3 |
0 |
| Mixed Berries, Frozen, unsweeetened |
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20 |
0.25 |
5.25 |
0 |
0 |
| Peanut Butter, Natural, Low Sodium |
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90 |
4 |
3 |
7.5 |
9 |
| Meal1totals : |
421 |
36.25 |
35.25 |
15.5 |
346 |
| Meal1Â Goals : |
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2
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9:00 |
Oranges, Whole, without peel |
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62 |
1 |
15 |
0 |
0 |
| VPX |
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120 |
30 |
0 |
0 |
60 |
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| Meal2totals : |
182 |
31 |
15 |
0 |
60 |
| Meal2Â Goals : |
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3
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12:00 |
Chicken, Breast, uncooked (skinless) |
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150 |
33.33 |
0 |
1.08 |
80 |
| Broccoli, cooked, Chopped |
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44 |
5 |
8 |
1 |
41 |
| Brown Rice, cooked |
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340 |
8 |
70 |
3 |
0 |
| Meal3totals : |
534 |
46.33 |
78 |
5.08 |
121 |
| Meal3Â Goals : |
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4
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3:00 |
Almonds, shelled, Whole |
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164 |
6 |
6 |
14 |
0 |
| VPX |
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120 |
30 |
0 |
0 |
60 |
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| Meal4totals : |
284 |
36 |
6 |
14 |
60 |
| Meal4Â Goals : |
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5
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6:00 |
Flounder or sole, baked or broiled |
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165 |
35 |
0 |
1.67 |
148.33 |
| Asparagus, green, cooked and drained From raw |
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43 |
5 |
8 |
1 |
20 |
| Tomatoes, raw, Chopped or sliced |
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38 |
2 |
8 |
1 |
16 |
| Spinach, raw, Chopped |
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7 |
1 |
1 |
0 |
24 |
| Meal5totals : |
253 |
43 |
17 |
3.67 |
208.33 |
| Meal5Â Goals : |
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| **”OFF” means your not working out this day. **”ON” means you are working out. **Eat every 2-4 hours. **Eat your first meal as soon as you wake up **Drink a total of 132oz of water per day preferably between meal. |
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If your a male in the 1700 calorie range, follow this plan 6 to 12 weeks and watch your six pack abs pop out!
Atlanta Personal Trainer
Fadi Malouf
