No Muscle

Here's a letter I got and the letter I replied back.  I hope you enjoy and learn something new!

Dear Katy Ice, 

I am writing you, because my coach wants me to start building more muscle and I can't seem to do it.  Nothing seems to work and its getting me mad and frustrated which is making my play bad.

I am working really hard at strengthening my whole body, but I never have time, because I am always at soccer practice.  My muscle isn't evening out.  I try doing exercises that I don't work out in soccer.  I have tried so many different things.

I also tear muscles at weird places.  I don't even know that well how to strengthen them.  I am very confused on what to do.  I want to be stronger, but I don't seem to get stronger.  Can you please help me figure out what I need to do to be a better athlete?

Sincerely, 

No Muscle

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Dear No Muscle, 

You are doing great at trying to work out muscles that you don't work out in soccer.  Eventually and hopefully soon you will start seeing a difference.  Sometimes it takes a while for muscle to show after you workout, but one day you'll be like, "Wow! I have muscle!" 

In sports you workout muscles you never knew you had.  Many of those muscles get stronger just from playing.  They get stronger, because you are always working them out.  In soccer you get lots of leg strength, because you are always using your feet and leg strength. 

To get that better muscle try picking up a new sport.  Maybe have your soccer team do recreational softball or another summer sport, but if they don't do it you still  should.  You will build muscles that have never gotten a workout like that and playing other sports helps you with your main sport.  You definitely will become a better athlete from it. 

If you don't want to do another sport play games that use your hands in soccer and go out and shoot hoops with a friend.  Always be doing something that gets you a workout.  You will be building your muscles and it will help them from tearing.  Make sure you are stretching before and after games too. 

This will also help you from tearing muscles.  When you tear a muscle you won't be able to play any sports or do workouts for a while.  Then once when you have recovered you will need to work on streghthing that muscle.

I hope your muscles will be showing improvement soon and I hope this info helps!  Also, don't ever be afraid to try something new, you may find out you like a lot. 

Sincerely, 

Katy Ice

Sore Body

This was a letter I got and the letter I wrote back.  Many people have this problem and I think that this will help them out a ton!

Dear Katy Ice, 

Have you ever felt super sore after a workout and the days after? I am asking this question, because after I go to the gym I feel super sore the next day.  It makes me sluggish around work and hurt each time I walk. 

I have tried to eat more protein after I workout and ice my injuries.  My injuries never seem to hurt as bad as the rest of my body, the next day.  I have also tried to lower the intense rate of my workouts, but nothing seems to work. 

What do I need to do in order to keep from feeling that sore the next day?  Do I need to eat better or not break a sweat?  I am truly in need of your help and hope to find out what I need to do to help my body. 

Sincerely, 

Sore Body  

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 Dear Sore Body,

I have gone through what you are going through a ton.  I would do an intense workout and the next day I would be super sore.  Sometimes I  would even be sore from playing in a soccer tournament.  I started asking my coaches what should I do to help keep me from being sore.  They said " You need to stretch more."

Stretch?  I thought that was so weird to stretch after I exercise.  I started trying it and it made me feel less sore.  I made sure to stretch out my whole body very good.  I made sure I felt lose after I stretched and that my injuries were taken care of.  I also made it a habit to eat protein right after each workout.

You also need to stretch before you work out. When you stretch before a workout make sure that your muscles have been warmed up first.  Make sure have made a slight sweat then start stretching.  Try doing dynamic stretching.  That is where you are doing stretches that keep you moving, it's better for your muscles.  Stretching before a workout is not nearly as important as stretching after one.

I also made it a habit to eat protein after a workout.  I eat protein after my workouts because, when you work out bits of your muscle break off and protein restores your muscle.  It will help keep your muscles strong and healthy.

You might still get sore muscles after, but stretching and eating protein should help them out a ton.  I hope this works for you and don't be afraid to keep doing intense workouts! 

Sincerely,

Katy Ice

Lindsey Drake

          A few days ago I interviewed Lindsey Drake.  She is a high level college athlete and has learned a lot about needing to be healthy.  She is an amazing athlete and wants people everywhere to learn that eating healthy and exercising make a huge impact on your life.  Below is the interview I had with her, I hope you guys learn something new from it!

 Q: When did you decide you needed to start changing your unhealthy habits?

A: I decided in my senior year of high school.  I knew that if I wanted a scholarship I needed to do everything I could to be a great athlete.

Q: What made you decide to do that?

A: My coach, family, and nutrition teacher.  They were always teaching things about health and that got me excited about eating healthier.  For example my coach would say that we would need to eat protein after we workout, then my nutrition would teach us a recipe with lots of protein in it.  Those type of things were so cool and I started doing them.

Q: What was the hardest part of the switch from eating unhealthy to eating healthy? Why?

A: The hardest part of the switch for me was not eating chocolate.  I love chocolate and it was really hard for me, but now instead of it being an everyday sweet it's a once month sweet.  Now it's lot more special to me now, and it's more enjoyable.

Q: When you eat unhealthy how does it make you feel?

A: When I eat unhealthy I feel sluggish and tired and just not happy, because once you go from that feeling of eating healthy to unhealthy it makes you literately sick to your stomach eat unhealthy. 

Q: What are some tips on making the switch as easy as possible?

A: Start by never buying those unhealthy foods again.  It ends up saving time and money when you don't go through the unhealthy isles in the store.  Then start cutting out one thing at a time.  For example I started by saying every Sunday what food or drink I am never going to eat or drink again or limit.  The first week I  said, "I am never going to drink soda again." Then it's like dominoes from there.

Q: Did you start exercising when you started eating healthier or before that? Why?

A: I had actually been exercising before I started eating healthy, because I thought that was all there was to it.  I thought that all you need to do is exercise.  Then I learned in my nutrition class that your body needs nutrients to help you exercise and  to function properly. So when I started eating healthier the change was incredible.

Q: What  are some quick and easy exercises?
A: Any exercise that does not require equipment are the easiest and super quick.  For example jumping jacks, crunches, sit-ups, and push-ups are all forms of exercises that do not requiere any equipment.  There are so many to do and if you keep moving and changing what exercise you do for at least ten minutes a day, the change is incredible.  You'll be stronger, happier, and in-shape.

Q: What is the best thing to do after a workout?

A: The best thing to do after a workout is to take care of your injuries and eat something with lots of protein.  You want your muscles to recover after a workout and when you eat protein it replenishes your muscles, because during the workout parts of your muscle break off and protein fixes that.  You care for your injuries, because you want them to get better not worse?

Q: Does being an athlete have advantages to help stay healthier?

A: Athletes have a huge advantage over other people, because they have the pressure that if they aren't  on their a game they're going to lose".  So they have lots of motivation and if they don't have that then they are not going to do well as an athlete.

Q: How does a team help each other to stay healthy?

A: We help each other with encouragement and a little bit of competition.  My team, for example, will have competitions on who can go the longetst without sweets or who can  visit the gym the most and even who can do push-ups the longest.

Q: How could people at home have that same kind of encouragement?
A: They can get through their friends and family.  If they don't have any friends or family they can find a trainer, coach, ect. who will help them stay on their a game.

Q: What are some temptations that tempt you when you go home?

A: The biggest one is over eating during the holidays and avoiding they candy cupboard.  It's super hard when something you love is right there in front of you and you can't have one bite.  It is also hard when your family says one more bite won't hurt, but eventually they will all learn one way or another.  For me avoiding that was difficult, but I found ways to avoid those problems like hiding the candy so no one could find it and standing my ground.

Growing Up...

           When I was growing up I had a hard time learning to eat healthy.  I would eat the fast food instead of packing my own lunch.  Then I learned how to eat healthy and it was incredible. I felt so much happier and energetic after starting to eat healthier.  The reason why I chose to eat healthy, well you're just going to have to keep on reading.
            When I was in 8th grade I decided to take a nutrition class.  I thought being a athlete it would be good to learn some good ways to eat healthy.  Some of my friends were taking the class and it was going to be fun. 

            I was a really picky eater and some of the food we made was not on my thumbs-up list.  Some of it was really gross, yuck.  But we made some that was really yummy and that started to encourage me to eat healthier.  I started mixing onions and peppers in with red potatoes and eating that for lunch.  I took an apple instead of a bowl of chips and I started being happier.  It was an amazing change, but there was still a problem.

            I really like chocolate and we have a bowl of chocolate and it is so easy to take a piece and eat it.  I mean it's right there in front of you, what else do you do.  So, I would be eating healthy meals, but eating lots of chocolate after them.  I knew it was wrong. 

            Then I decided to start eliminating sugary foods from my diet.  I cut out soda one week, then fruit candies, then ETC.  Then I came to chocolate.  It was super hard at first then self-control came in and it was super easy.  I stuck to either one small sweet a day or none at all.  It made me feel even better than before.  The difference was amazing, I could run faster, stay in shape easier, and do so much more than I could.
            I learned from this experience that it is hard to get healthy and that once you set your mind to something you can do anything you want to.  With a little self control and a little bit of hard work and dedication your sure to rise above the crowd and achieve your goals.

 

Why to Eat Healthy

               Have you ever thought that it is okay to eat whatever you want?  Or, maybe you thought that a little extra won’t hurt.  The truth is that a just a little extra sugar or eating whatever want can have serious side effects.  You should cut down on eating refined sugars, eat vegies, eat protein and just eat healthy,  because it gives you more energy, helps reduce the chances of heart disease and cancer, and not only do all that, but keeps you from becoming a bad athlete.
                  Eating sugary and processed foods like white breads and candy can make someone loose energy a lot faster than they want to.  This is because those foods and simple carbohydrates and sugar break down super fast and distribute the energy all at one time.  Whereas eating foods like fruits, veggies, and whole wheat breads will give you an even amount of energy.  These are complex carbohydrates.  They break down slower and distribute it evenly instead of all at once.  One way to cut down on sugar is by substituting it with honey. But be careful because, according to Oregon Health and Science University while honey may contain health benefits that table sugar does not have, it still can be bad for you.  It contains about the same calories and a similar glycemic index. Here’s the good part since it is naturally sweeter you can use less of it.  By just eating complex carbs you will be more energetic and so much more.

                When you eat too many sugars you can increase the chance of heart disease, cardiovascular disease, and breast cancer.  Crazy, isn’t it?  It increases the chance, because your body breaks down the sugar so fast which makes you body start to  produce unhealthy things in your body and your body obsorbs the unhealthy things that are in the sugar. It can also cause the increase of weight again, cravings, and wide swings in your blood sugar levels.  That may scare you from eating anything sugar, but you do need complex sugar in order to survive.  More complex sugars can help prevent you from getting those things and make you feel so much healthier.

                Eating healthy for an athlete is huge.  If you want to be at the top of your speed of play you better be eating healthy.  By eating enough carbs, veggies, fruits, protein ect. It can help the athlete’s body to stay in shape, slim, and strong. Mia used to be a vegetarian and didn't get the nutrients she needed, so she became very weak.  When she started to eat meat and cut back on the simple carbohydrates she got stronger.  She learned from her experience and wants to help you too!  
                Eating healthy is very important.  If you don’t want to be at a high risk for heart disease, cancer, and all that other junk, I would suggest eating healthier.  By eating healthy you can get more energy, help reduce the chances of heart disease and cancer, and not only do all that, but get you to being a great athlete.

Why You Should Exercise 10 Minutes Everyday

           Have you ever felt a little sluggish, even though your very active?  It's so weird, but it comes from taking a day off with no exercise at all.  By just doing a hard 10 minute workout, you can stay in shape, be energetic throughout the day, and get one step closer to being a healthier person.
            Staying in shape for the athlete is huge, because it helps them do well in their sports.  You never want to be sluggish on the field.  People who are not athletes need to be in shape so at their next workout they don't quit early.  I remember one time I got out of shape really bad.  I took a whole summer off and boy, was it hard getting back into the swing of things.  I was short of breath and couldn't get up to my fastest speed of play, it was bad.  I never want to go back to that. It does not look good for anybody.

            Did you know that you can be energetic throughout the day by just doing a 10 minute run or workout in the morning?  When you work out your body produces endorphins.  Endorphins help make a person feel good inside and gives you the feeling of having tons of energy.  Which makes people do things better, faster, and happier!

            Obesity is very common now days. In fact most people in America are overweight and some don't do anything about.  Exercising can help keep people from getting overweight and being unhealthy.  It burns the calories that our body doesn't need and helps us get stronger.    By being stronger you have a smaller chance at doing something that can hurt our bodies very bad. I have experience from being an athlete that just by working out my legs it helped pervent me from pulling or tearing muscles in my legs.  If I pulled or tore those muscles it could have lead to surgery.  Eating is the other step to being healthier, but we will go into that another day.  

            All these reasons made me want to exercise and get healthier.  Staying in shape, being more energetic, and being one step closer to being a healthier person is why I exercise and why you should too.

How to Get Flat Abs That are Priceless in Only Minutes a Day

           Have you ever wanted to be able to be stronger, but not had the time?  Many people's excuse to not working out is that they don't have time, but to get in shape it only takes a 10 or less minutes a day.  I know that it's really hard to get motivated, but once you are you can't stop. So just by doing a short ab workout you can get back on the go in no time at all.

 

Step 1: What you need:  To start off your workout you need to have these  things: Water and a space to completely lay down and reach hands above your head(and sometimes you don't even need that much space). You also need hard work and dedication and motivation and habit:

 

"Motivation is what gets you started. Habit is what keeps you going." ~Jim Ryan

 

Step 2: Time to do a workout:  Below are some easy workouts that you can do.  They take a few minutes and will make you feel the burn. 

 

Cheer Work Out:

10 Crunches

15 Bicycles

30 Second Plank

20 Second Side Plank Each Side

10 Crunches

20 Bicycles

20 Second Side Plank Each Side

10 Crunches

30 Second Plank

10 Leg Lift

 

Get Down:

5 V-ups

10 Crunches

15 Bicycles

20 Leg Lifts

25 Side Crunches Each Side

30 Russian Twist

35 Flutter Kicks

40  V-ups   

 

101 Things to do:

50 Russian Twist

40 V-ups

30 Second Plank

20 Side Crunches Each Side

10 Crunches

1 Minute Plank

 

*If any of these workouts don't make you tired or feel the burn, do them twice.
  Also if you don't know what the task is, look it up on You Tube. They have some great examples!

Step 3: Cool down, then you're done: Get some water and walk around a little to get your breath back and get a stretch, then your done. You just finished all you need to do to do a good ab workout.  Now you can get back to your busy life.
           
         It's amazing what you can do in a short time, isn't it?  Nobody should have the excuse that it takes too much time.  All you need is a few minutes and the right equipment.  By doing one of these workouts every day, you're sure to get flat abs in no time at all!

Word Cited Page:

"Fitness / Cheer Athletics ab workout. yep, gonna start doing this.." Pinterest / Home . N.p., n.d. Web. 19 Feb. 2013. <http://pinterest.com/pin/337066353331021009/>.

Freytag, Chris, and Fitness Expert for Prevention Magazine & ACE Board Member. "American

Council On Exercise." American Council on Exercise | ACE | ACE Fit. N.p., n.d. Web.     19 Feb. 2013. <http://www.acefitness.org/acefit/fitness_programs_article.aspx?id=2927#sthash.Lc5Evk pm.dpbs>.

"Summer Abs Challenge7 Day Ab Challenge - Seven Day Ab Workout for Womens Fitness."       Skinny Ms.. N.p., n.d. Web. 19 Feb. 2013. <http://skinnyms.com/7-day-ab-challenge/>.

 

 

How to Eat a Healthy Meal That is Cheap

Have you ever gone through a drive - through and known that you should be eating healthier?  I know I have lots of times.  It is so quick and cheap!  One day I was watching Biggest Loser and found out that it isn't hard to eat healthy on quickly and on a  budget.  I can't wait to share it with you how to do it, so let's begin.

Step 1: Go to the Grocery Store.  Go to your local grocery store when you have 15 minutes to spare.  Have a budget when you go shopping and don't go above it.  For example have a $70 weekly limit per person.  You'll be surprised with what you can do. Processed foods may be cheap, but never buy them or bleached flour products.  Stick to whole wheat products.  Buy organic foods too.

Step 2: Put it Up.  After you get home put your groceries away.  This helps keep things organized and clean.

Step 3: Cook it.  When you're ready to cook grab your ingredients and recipe, if you need one.  Then wash your hands and if you are cooking with fruits and/or vegetables wash them very good with a vegetable/fruit wash. Follow your recipe and eat up.  When you want to save more time, cook for the week.  After the food cools put it into separate Tupperware containers and into the fridge.  Try to have a container for each day of the week. (Some food can be wrapped in tinfoil)

Step 4: Warm it and Eat it:  Now when you're hungry and need something fast heat up your food and enjoy or put it in a thermos and take it with you.  If it doesn't need heating then grab it and go. 

By following these simple steps you can become healthier in days. You can avoid fast food stops when you're on the go and stick to a healthy diet.

 

 Below are some websites with cheap and healthy meals:

·         http://fitbie.msn.com/eat-right/tips/5-meals-under-5/tip/5

·         http://www.health.com/health/gallery/0,,20307265,00.html

·         http://www.bhg.com/recipes/healthy/dinner/cheap-heart-healthy-dinner-ideas/#page=1