Jessica Rumbaugh

Hey Challengers! 
I want to share with you one of my favorite fitness recipes that I whipped up this morning. It's fun to make, super healthy and tasty! 
Here's the list:
-2 egg whites
-4 Tbsp ground Flax meal
-1 Tbsp rasins
-1/2 Tsp Cinnamon
-Coconut Oil to coat the pan
-maybe a lil water if it comes out too thick. 
-1 Tbsp pure Maple Syrup


How to make: 
crack two eggs into a medium size bowl, discarding the yolks, add the rest of the ingredients, stir until smooth texture. Heat a pan coated with Cocount Oil (adds a bit of flavor and healthy fat, but other oils will do). Pour the mixture onto the pan...make one big one or two to three smaller ones. Give it 3-4 mins or until edges start to dry, flip it over and brown on the other side. Done! 


Since these pancakes are made with Flax instead of flour, they are super low in carbs and high in protein and healthy fats. Perfect for supporting a lean body. Hope you enjoy! 

Now tell me the scoop. How is it going? What parts have been difficult? What parts are surprisingly easy? Have you gained any momentum? Seen any progress? Inspired anyone else around you? 
In just 6 weeks I will be selecting a winner. Could it be you? 

That's right, the next video is about...ABS! 
Click on the Videos page to watch me work my abs while on vacation in France. Here we call it Les Abdos en Beton (Concrete abs). :) 


Here's how the workout goes:
First I do a warm up with some calisthenic exercises like jumping jacks, froggie jumps, and mountain climbers, then I complete 4 of my favorite ab exercises: V-ups, Leg Climbers, Bicycles, and Plank knee-unders.
Each exercise is done for 20 reps and the whole set is done 3 times with a little water break in between each set. After that is finished I show you the secret to a tiny waist that only takes a few minutes but makes a big difference in the shape and appearance of your mid section. 


The Video we have posted is just a preview, If you want to see the whole video with every rep and more explanation then send me an email on the "Contact" page. Thanks for watching! Hope you enjoy. I cannot wait to see your Abdos en Beton!! :) 

Bonjour mes amis! 
Now that I am in France I am exercising my brain and learning to speak French! Oui! Also, exercising my ABS! :) But first you will need to watch video #5 which has just been posted, to learn about how I am using my tools to track my progress and learn what to do going foward. This video explains what to look for and how to be more precise about your goals so that you get a more precise result. Let me know if you have any questions at all, I am happy to share. 
Stay tuned next week to see my secret for a tight tummy and how I can do it anywhere, anytime. Mental focus mes amis! :) 

Why? Because you can workout wherever you go! I hope to demonstrate how being on vacation is no excuse to ignore your goals. This is a perfect opportunity to bust the bubble of "I can't workout because I'm always travelling". Stick with me and I'll show you how to stay in shape on the road, on the boat, or wherever you end up. :) 

Hey! the Cooking video is ready!! Check it out. 
The Menu is:
-Baked Almond Crusted Wild Salmon
-Power Quinoa Salad with raisins, chikpeas, and kale
-Garlic and Herb Zuccini


You can take this list and go shopping tonight and cook with me! So fun. This was a really yummy and super healthy dinner. You should definitely try it. And if you have recipe ideas of your own, please share! The video is posted on the next page, "Videos". Please enjoy and leave comments! 
If you would like to copy/paste a copy of the grocery list check the "Body Changing Tools" Page

Hey Challengers! 
I hope your path to reaching your goal is going smoothly. We have completed the first two weeks which are primarily about experimenting and planning. You are learning how to be focused and goal oriented, now it's time to turn up the heat and take some serious steps toward your progress. The middle weeks are admittedly the hardest but they are incredibly important to your final outcome. So hang tough, keep truckin' and tell me all about it!! Sharing is caring. :) 
Remember I am doing this too! you are not alone. Together we can conquer our goals! 


Tonight the video #4 will be posted. It's all about eating for success, as I say "where the magic really happens". This is a crucial component of your fitness plan, and as I show in the video, losing weight is NOT about NOT eating. It's about eating healthy powerful foods rather than high-fat high-processed or seriously sugary junk food. I'm going to show you some of the best and yummiest natural fat burning foods available that will help you feel strong and alive and ready to face whatever incredible feats of fitness you plan to do. 


Three steps guys: Work it, Feed it, Believe it! 


You can ABsolutely do it!! (pun intended, hehe)

Good news, after only 1 and a half weeks I have been hearing great news from the competitors about feeling better, seeing the scale go down, and being able to do things they couldn't before. See! results are rapid when you put in enough effort! 

High Protein Diets and Sports Performance
By Elizabeth Quinn, About.com Guide
High protein diets, like Atkins Diet and South Beach, continue to gain in popularity among many dieters. Some athletes even use these diets and find they lose weight. Depending upon the type of athlete you are and what sort of sport you play, you might want to question the role of the high protein eating plan. Athletes should realize that much of the weight lost on these diets is a result of a decrease in total calories and the water loss that occurs with muscle glycogen depletion. If you perform high intensity or endurance training you probably know that glycogen depletion is one of the reasons athletes 'bonk' or 'hit the wall' in endurance competition. Without enough easy to access energy, in the form of glycogen, we simply run out of fuel.

Glycogen is the stored energy in muscle, and it helps muscles retain water. This combination is critical for high intensity athletic performance. Depleting these energy stores is hardly something that will improve athletic performance. 

Protein and Strength Athletes
While endurance athletes are easy to convince of the need for a high carbohydrate, low fat diet, strength athletes are a bit harder to convince of the need for adequate carbs and moderate protein. Strength athletes have long adhered to high protein diets in order to build muscle. This idea of high protein = more muscle is a bit overstated.

According to the research of sports nutritionists, strength athletes require high carbohydrate and adequate glycogen stored in the muscle. They point out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels.

In fact, research shows that high protein/high fat diets can hurt performance. An inadequate amount of carbohydrate in the diet can result in:

·         Reduced muscle glycogen stores in the muscle and liver

·         Decreased endurance

·         Decreased maximal effort

·         Decreased serum glucose levels

·         Increased risk of hypoglycemia

High protein/high fat diets can also have a negative overall impact on health, including the following:

·         Increased risk of certain cancers

·         Increased calcium excretion and increased risk of osteoporosis

·         Reduced intake of vitamins, minerals, fiber and phytochemicals

But Don't Strength Athletes Need More Protein To Build Muscle?
Research hasn't shown this. In fact most strength athletes get far more protein than is necessary to promote muscle synthesis. The current protein recommendations for optimal muscle building in a strength athlete is 1.6 - 1.7 gm protein per kg of body weight. For a athlete weighing 90 kg (200 pounds) that is a total of 145 - 154 grams of protein a day [about 3 small chicken breasts]. There is no scientific evidence that more than 2.0 grams of protein per kg of body weight has any additional benefit in muscle strength or size.

How Much Protein is That? 
Not much, as it turns out. Here is a list of some high protein foods.

Food, Amount, Protein 
Fish, 3 oz, 21 grams 
Chicken, 3 oz, 21 grams 
Turkey, 3 oz, 21 grams 
Meat, 3 oz, 21 grams 
Milk, 8 oz, 8 grams 
Tofu, 3 oz, 15 grams 
Yogurt, 8 oz, 8 grams 
Cheese, 3 oz, 21 grams 
Peanut butter, 2 tbsp, 8 grams 
Eggs, 2 large, 13 grams

So What Should an Athlete Eat?
The recommendations of sports nutritionists continues to show performance enhancing benefits. These general guidelines are:

·         12-15% of daily calories from protein.

·         25-30% of daily calories from fat.

·         55-65% of daily calories from carbohydrate.

·         An athlete's nutrition plan should be individualized to meet the needs of training and competition.

·         Carbohydrates are the primary fuel for intense muscular efforts, and should be the cornerstone of an athlete's diet, regardless of the sport they play. EAT YOUR FRUITS AND VEGGIES!!! 

Source

Nutrition for Sport and Exercise, 2005, Jacqueline R. Berning, Suzanne Nelson Steen, ISBN 0763737755.

Working out too much is almost worse than working out too little. Don't be fooled, more does not equal more in terms of duration and frequency. 
The key to working out effectively is to find the proper balance of work + rest. 
You may need to experiment to find out what is right for you. Everybody is different. 
If a shorter workout means that you will put more effort in to it, then yes, it will be more effective than a longer one. The time it takes to complete a workout should be less important than the intensity, passion and drive put into it.