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Plyo Video Series on YouTube: Jump Squats
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There is a funny story about how I acquired my first slow cooker, and one which resulted in some resistance to using it for a number of years. I was living with a boyfriend who thought it would be a brilliant idea to give me a Crock Pot for Christmas that year. I am sure many of you know what a faux pas that was! I was so pissed that I refused to even unpack the item for several months, then finally relented and used it. I actually loved the convenience it afforded me, especially since I was expected to cook dinner for my man on a nightly basis. I made stews, soups, chicken, jambalaya, and didn’t have to make much of an effort to create these wonderful home-cooked meals.
Thankfully my resistance to using a slow cooker has passed! Whenever I have no time to broil or grill chicken or beef, I use my slow cooker and am always rewarded with moist, perfectly cooked meat with minimal effort. It’s a snap to throw meat into the slow cooker, add liquid, chopped veggies and seasonings, then allow the cooker to do its thing from 4 to 10 hours while I go about my day. I still prefer the awesome char that comes from broiling or grilling, but with my crazy schedule, it is often impossible to find the time to employ those cooking methods, necessitating the use of the slow cooker.
One thing I have noticed is that whenever I cook chicken breast in the slow cooker, it tends to taste the same no matter what seasonings I use. At some point I may try a brine or marinade and put the mixture in the fridge overnight to infuse the meat with flavor, then cook it with the slow cooker the following day. Once I figure out a good prep mixture, I will share the recipe on my blogsite.
There is a favorite recipe which I have for beef (particularly beef shortribs) which is absolutely delicious and incredibly simple. Cover the entire surface of the beef shortribs or roast with medium grind black pepper and rub into meat, then place into slow cooker. Chop green onions to make 1/4 cup and one shallot then set aside. Mix 1/3 cup olive oil, 1/4 cup red wine vinegar, 1/3 cup water and 1 clove crushed garlic in a bowl, then add the green onions and shallots. Pour mixture over beef, place lid on cooker and cook for 8 to 10 hours.
You can even cook a whole chicken in the slow cooker with little effort. Simply season the bird, place in the slow cooker, add chopped vegetables, water, olive oil, garlic cloves, lemon juice and set the cooker on high heat for 4 to 6 hours. If you’re really pressed for time, you can set a rice cooker to cook brown rice so that both dishes are completely ready for you when you get home.
If you don’t have a slow cooker, you can purchase one for as little as $30 (get at least a 3 quart size). I have the 6 quart cooker which allows me to cook whole roasts and whole chickens without an issue. These gems also last a good, long time. The one that my old boyfriend gave me lasted twenty years before I had to replace it with a new model. Slow cookers will simplify your life in the kitchen!
At the risk of sounding like a complete bitch, I am about to rant about men who foolishly try to pick up on women while at the gym. I have yet to find a woman who actually enjoys being hit on while she is trying to exercise, yet men continue to make attempts to ask women out in that setting. I have actually had men interrupt me in the middle of my set, motioned for me to take my earbuds out, then launched into very canned remarks such as, “You look like you work out a lot!”, “What do you do to get your body looking so good?”, etc. After a couple of questions, the bold query for my “digits” occurs, which always amazes me since the men clearly fail to read my complete lack of interest and moderate aggravation.
I am a relatively approachable person and enjoy talking to people, but NEVER at the gym. When I am at the gym, I am on a mission to work out like a warrior, move quickly from exercise to exercise, and leave quickly. I do NOT go to the gym to meet new people, and I REFUSE to allow a man’s efforts to hit on me to disrupt any of my workouts. My attitude at the gym is, get out of my way and let me work out! I have been weightlifting for more than 25 years and have NEVER been compelled to accept someone’s invitation for a date while at the gym.
No woman is going to look at your sweaty, smelly mess and think, oh yeah, I really want this guy to ask me out on a date. Not unless she has already harbored a crush on you and has been hoping that you would ask her out. In fact, I have actually been turned OFF by men I was attracted to when I had to stand next to them while they were dripping sweat. So imagine what must go through my mind if I am NOT attracted to you and you boldly approach me with gym stench and ask me out!
One of the reasons why I look forward to working at and attending fitness and bodybuilding events is because I can indulge in a dress up day. In fact, women who attend such events are expected to come in attire that is blingy, tight, and skimpy. I have no problem with this since such threads are essentially forbidden in my normal daily life in the gym and as a physician. All the bright colors, heavy makeup, and sparkly jewelry I have hidden away are dug out for these events, and I have fun with it, especially since I really don’t dress up for Halloween anymore.
I have had non-fitness friends ask me what to wear to events such as the L.A. Fit Expo, or to local bodybuilding events. Honestly, the main thing is to be comfortable if you are a spectator, especially if you plan to walk around a lot. But if you are hell bent on “fitting in”, think form fitting and muscle hugging. That usually does the trick for men and women. Some people in the fitness world can push the envelope with clothing that is so tight and revealing that you may think you are being mooned or flashed when they pass by you. To each her own I guess, but I would never advertise my goodies to that extreme.
Many women have asked me where I have gotten my dresses, so I am providing a link to the main site from which I have purchased in the past.
A couple of months ago I was speaking with Ian Lauer who had just wrapped up the January 23rd edition of Physique Star Radio (Link can be found here: http://www.rxmuscle.com/physique-star-radio/physique-star-radio-2/10058-physique-star-radio-01-23-14-ian-and-dean-welcome-ifbb-pro-jason-postono-the-show-plus-jerry-brainum-is-back.html), and noted his excitement over the effects of leucine in maintaining muscle mass in older athletes. Jerry Brainum had highlighted the importance of leucine in protein synthesis pathways and had also mentioned the challenges of the older athlete in maintaining muscle mass due to early depletion of leucine stores.
In response to this information, and also since I am getting closer to 50, I decided to experiment a bit with bumping up my leucine intake. I went from 2 grams of leucine up to 8 grams per day, and have kept this up for about six weeks. Maybe my eyes are playing tricks on me, but it seems that I am more solid and defined since bumping up my leucine intake. I haven’t changed my training intensity very much either. I am seriously considering boosting my leucine intake more as well, perhaps by another 2 to 4 grams to see if that makes a difference.
If you are considering adding leucine to your regimen, be sure to time it so that you ingest it when you take in a protein-rich meal. This will optimize protein synthesis in muscle tissue and enhance the anabolic effect. At this point I will enthusiastically support the use of leucine supplementation to preserve muscle mass in people over 40 who are involved in regular resistance training.
In conclusion, I am definitely a fan of leucine and will keep it in my regimen.