Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, therefore it is known as the building blocks of life. Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Protein also makes it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a macronutrient, meaning the body needs relatively large amounts of it. Our daily requirement of protein should be 10 percent to 35 percent of our total caloric intake, with men needing slightly more than women stated by the Institute of Medicine of the National Academy of Sciences. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.
Protein and Weight Management
Why protein is important for weight management is because when absorbed it sends a signal to the brain to decrease your hunger. Protein also raises your resting metabolism by maintaining muscle mass. A muscle mass decrease without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin so you avoid the “sugar highs and lows” after eating sweets without adequate protein.
What is an Amino Acids
Amino acids are building blocks of other essential parts of the body, such as enzymes antibodies and hormones. Enzymes which are essentially active proteins do the work of breaking down food into absorbable nutrients, without it you could eat and still die of starvation. Antibodies help your body fight infections and viruses. Hormones affect your metabolism and your behavior. Without adequate protein your body cannot manufacture adequate enzymes, antibodies and hormones.
Thursday, March 26, 2009
Wednesday, March 25, 2009
Why Kobe is the Reigning MVP, by Ganon Baker
Posted by admin Posted in Ganon Baker's Thoughts, News Posted on 02-18-2009
Two years ago I had the pleasure of working with Kobe Bryant at the 2 guard Nike Skill Academy. Everyday myself and Kobe Bryant worked with the top20 2-guards in the United States. Lance Reynolds, Willie Warren, Gerald Henderson, Wayne Ellington and many more participated. Kobe shared all of his secrets that have made him so good and brought him to MVP status. He told the players that you are not suppose to “workout”, but, “blackout”. You should push yourself so hard that you literally almost blackout every workout. I have been around the great ones, Amare, Chris Paul, LeBron, Carmelo, Allen Iverson, and Vince Carter. But being around Kobe for 3 days made me a believer. He is the hardest working NBA player I know.
Below is the summer workout schedule he does in the off-season. This is Monday-Friday.
5:30 a.m. - Wake Up
6:30 a.m. - Weight Room (no music and no lights on, he likes complete focus) 6:30 -7:15
9:00 a.m. - Hit the Court until 10:30 with Drills and Skills (Kobe said he might work on the same move 100 times in a row)
1:00 p.m. - Hits the beach for a run, runs hills or on the track until 2:00.
3:30 p.m. - Taekwon-doe, Pilates, Yoga or a massage until 4:00 p.m.
That my friends is the life of a champion.
Two years ago I had the pleasure of working with Kobe Bryant at the 2 guard Nike Skill Academy. Everyday myself and Kobe Bryant worked with the top20 2-guards in the United States. Lance Reynolds, Willie Warren, Gerald Henderson, Wayne Ellington and many more participated. Kobe shared all of his secrets that have made him so good and brought him to MVP status. He told the players that you are not suppose to “workout”, but, “blackout”. You should push yourself so hard that you literally almost blackout every workout. I have been around the great ones, Amare, Chris Paul, LeBron, Carmelo, Allen Iverson, and Vince Carter. But being around Kobe for 3 days made me a believer. He is the hardest working NBA player I know.
Below is the summer workout schedule he does in the off-season. This is Monday-Friday.
5:30 a.m. - Wake Up
6:30 a.m. - Weight Room (no music and no lights on, he likes complete focus) 6:30 -7:15
9:00 a.m. - Hit the Court until 10:30 with Drills and Skills (Kobe said he might work on the same move 100 times in a row)
1:00 p.m. - Hits the beach for a run, runs hills or on the track until 2:00.
3:30 p.m. - Taekwon-doe, Pilates, Yoga or a massage until 4:00 p.m.
That my friends is the life of a champion.
Top Ten Workout Killers, by Ganon Baker
Posted by admin Posted in Ganon Baker's Thoughts, News Posted on 01-08-2009
Our business succeeds because we are good at working people out. We are known all over the world as great workout trainers because we make training fun and challenging. Think about this concept, the majority of players really don’t want to work hard for free, and what is remarkable is people pay us to take their body and mind to a place it’s never been. That being said, this article is about things that may kill an athlete’s workout.
If you can overcome these Workout Killers, then as a player you will get better and as a coach you will gain the trust and dependence of your athletes. Because, let’s think about it, you have three times as many practices as you do games.
1. BOREDOM If your athletes get bored, they begin to hate the workout. And you should not have a negative connotation to any exercises you are doing.
2. FATIGUE Anytime an athlete continues to be out of shape and gets tired, you start to lose the player’s bio-mechanics. The player will start to teach the muscles incorrect memory. In other words, their form will be off in everything they do. John Wooden said it best “Perfect Practice Makes Permanent Results”. There is a difference between being tired and being winded. If a player is winded they can continue to go through each exercise hard and correct.
3. LACK OF GAME SPEED If a player does not simulate game speed, the practice is not truly authentic. I always have my players practice a little bit above and beyond game speed. If the practice is hard the game will be easy. Now obviously there will be times when you are just working on form and mechanics. And those practices are necessary and different.
4. NO GAME-LIKE DRILLS Anytime a player is practicing and studying the wrong notes, he won’t be ready for the test. What I mean by that is a coach has to give the players the correct drills in order to have congruent skills in the game. For example, in basketball you can’t have a kid spinning two balls and expect him to improve his ball handling. Also you must stay in progression. The skills and drills must build up. For example, if an athlete has trouble shooting layups, they shouldn’t spend all of their time shooting 3 pointers.
5. TOO MANY PLAYERS, LACK OF EQUIPMENT The key to getting your players better, once they learn, is repetition and conditioning. You can’t have 6 players in a drill and only one ball. What have made our reputation good are our results. We get results from making sure that every player in our workout has a ball. This way players are getting enough repetition. We also make sure there is no standing around or down time. We implement two skills in multiple sequence drills. Players are always on the move.
6. A NON-PASSIONATE INSTRUCTOR Whether the player is instructing themselves or being trained by a coach, they must have contagious enthusiasm and passion. Passion is the divider between good and great. If you do not have passion in your workouts then all of these killers take place. A great coach will actually sweat with his players.
7. NOT HAVING A GOAL OR PRACTICE PLAN Each player and/or coach must have a purpose in that session, whether it is 10 minutes or 60 minutes each time out. Each drill must be specific to that player’s strength but more importantly to their weakness. Each player must continue to develop and find a solution in the game. Solutions are found in practice. There must be a short term goal to be obtained every practice. In my experience, I have been around some great NBA Players and watched them work out. Whether it was Kobe Bryant, Vince Carter, Chris Paul, Amare Stoudemire or LeBron James, they had a purpose every time on the floor and they were maniacal about getting better.
8. LACK OF NUTRIONAL AND HYDRATION SUPPLEMENTATION. In layman’s terms the players must eat properly before and after each workout. They must learn how to drink enough water and hydrate themselves so they can get more oxygen to their muscles and they don’t cramp. If they cramp they get hurt, if they get hurt they can’t finish the workout, if they can’t finish the workout, they don’t get better. Eating right, getting enough fluids and getting 8-9 hours of sleep a night is vital and is a must in building the athletes temple. I know it’s elementary but I have worked out several professional athletes that skipped breakfast before our workout.
9. PARENTAL/GUARDIAN OR POSSE INVOLVEMENT There should only be one voice that the player hears in a workout and that is the trainer or the coach. What bothers me more than anything else is having a player being worked out and he hears “riff raff” from his posse or his people sitting in the stands waiting for him. I say “riff raff”, because in my experience it never helps the athlete. If the people in the stands are so knowledgeable, then let them train the athlete.
10. LACK OF INSPIRATION BY THE ATHLETE A lot of players play for the wrong reasons. A lot of people push the player to workout and train when all the player wants to do is something else. I have seen very disinterested players go hard, do all of the right things, listen and are very dedicated to the workout, yet don’t have the true love for the game. They are pushed so hard, they eventually burn out and resent the game all together and destroy relationships of their inner circle. Unless an athlete truly loves the games and dedicates and sacrifices to workout because they truly want to get better, they eventually will burn out and they won’t rise above adversity.
I am a basketball skills trainer. I travel all over the world to train basketball players. My antennas are always up when it comes to these workout killers. However, I think any coach can apply these workout killers to their sport. Thanks for reading.
Our business succeeds because we are good at working people out. We are known all over the world as great workout trainers because we make training fun and challenging. Think about this concept, the majority of players really don’t want to work hard for free, and what is remarkable is people pay us to take their body and mind to a place it’s never been. That being said, this article is about things that may kill an athlete’s workout.
If you can overcome these Workout Killers, then as a player you will get better and as a coach you will gain the trust and dependence of your athletes. Because, let’s think about it, you have three times as many practices as you do games.
1. BOREDOM If your athletes get bored, they begin to hate the workout. And you should not have a negative connotation to any exercises you are doing.
2. FATIGUE Anytime an athlete continues to be out of shape and gets tired, you start to lose the player’s bio-mechanics. The player will start to teach the muscles incorrect memory. In other words, their form will be off in everything they do. John Wooden said it best “Perfect Practice Makes Permanent Results”. There is a difference between being tired and being winded. If a player is winded they can continue to go through each exercise hard and correct.
3. LACK OF GAME SPEED If a player does not simulate game speed, the practice is not truly authentic. I always have my players practice a little bit above and beyond game speed. If the practice is hard the game will be easy. Now obviously there will be times when you are just working on form and mechanics. And those practices are necessary and different.
4. NO GAME-LIKE DRILLS Anytime a player is practicing and studying the wrong notes, he won’t be ready for the test. What I mean by that is a coach has to give the players the correct drills in order to have congruent skills in the game. For example, in basketball you can’t have a kid spinning two balls and expect him to improve his ball handling. Also you must stay in progression. The skills and drills must build up. For example, if an athlete has trouble shooting layups, they shouldn’t spend all of their time shooting 3 pointers.
5. TOO MANY PLAYERS, LACK OF EQUIPMENT The key to getting your players better, once they learn, is repetition and conditioning. You can’t have 6 players in a drill and only one ball. What have made our reputation good are our results. We get results from making sure that every player in our workout has a ball. This way players are getting enough repetition. We also make sure there is no standing around or down time. We implement two skills in multiple sequence drills. Players are always on the move.
6. A NON-PASSIONATE INSTRUCTOR Whether the player is instructing themselves or being trained by a coach, they must have contagious enthusiasm and passion. Passion is the divider between good and great. If you do not have passion in your workouts then all of these killers take place. A great coach will actually sweat with his players.
7. NOT HAVING A GOAL OR PRACTICE PLAN Each player and/or coach must have a purpose in that session, whether it is 10 minutes or 60 minutes each time out. Each drill must be specific to that player’s strength but more importantly to their weakness. Each player must continue to develop and find a solution in the game. Solutions are found in practice. There must be a short term goal to be obtained every practice. In my experience, I have been around some great NBA Players and watched them work out. Whether it was Kobe Bryant, Vince Carter, Chris Paul, Amare Stoudemire or LeBron James, they had a purpose every time on the floor and they were maniacal about getting better.
8. LACK OF NUTRIONAL AND HYDRATION SUPPLEMENTATION. In layman’s terms the players must eat properly before and after each workout. They must learn how to drink enough water and hydrate themselves so they can get more oxygen to their muscles and they don’t cramp. If they cramp they get hurt, if they get hurt they can’t finish the workout, if they can’t finish the workout, they don’t get better. Eating right, getting enough fluids and getting 8-9 hours of sleep a night is vital and is a must in building the athletes temple. I know it’s elementary but I have worked out several professional athletes that skipped breakfast before our workout.
9. PARENTAL/GUARDIAN OR POSSE INVOLVEMENT There should only be one voice that the player hears in a workout and that is the trainer or the coach. What bothers me more than anything else is having a player being worked out and he hears “riff raff” from his posse or his people sitting in the stands waiting for him. I say “riff raff”, because in my experience it never helps the athlete. If the people in the stands are so knowledgeable, then let them train the athlete.
10. LACK OF INSPIRATION BY THE ATHLETE A lot of players play for the wrong reasons. A lot of people push the player to workout and train when all the player wants to do is something else. I have seen very disinterested players go hard, do all of the right things, listen and are very dedicated to the workout, yet don’t have the true love for the game. They are pushed so hard, they eventually burn out and resent the game all together and destroy relationships of their inner circle. Unless an athlete truly loves the games and dedicates and sacrifices to workout because they truly want to get better, they eventually will burn out and they won’t rise above adversity.
I am a basketball skills trainer. I travel all over the world to train basketball players. My antennas are always up when it comes to these workout killers. However, I think any coach can apply these workout killers to their sport. Thanks for reading.
Tuesday, March 24, 2009
Step Up to the Plate
Leaders always step up to a challenge even if they are not asked to do so. Are you a leader? If your answer is no that's ok join me to aquire the motivation to become one.
Monday, March 23, 2009
Actions of the Millionaire Mind
Actions of the Millionaire Mind
T. Harv Eker’s Peak Training Tips
T. Harv Eker February 27, 2009
T. Harv Eker went from zero to millionaire in only two and half years. President of Peak Potentials Training, Eker offers his philosophies to think rich from his best-selling book Secrets of the Millionaire Mind.
Get educated. Take investment seminars. Read at least one investment book a month. Read financial magazines. Get familiar with what financial options are out there. Then choose an arena to become an expert in and begin investing in that area.
Change your focus from active income to passive income. List at least three specific strategies with which you could create income without working, in either the investment or the business field. Begin researching and then take action on these strategies.
Don’t wait to buy real estate. Buy real estate and wait.
If you are currently in a job and getting paid based on an hourly wage or salary, create and propose a compensation plan to your employer that would allow you to get paid at least partly based on your individual results as well as the results of the company.
If you own your own business, create a compensation plan that allows your employees or even primary suppliers to get paid based more on their results and the results of your company. Put these plans into action immediately.
If you are currently in a job and not being paid what you are worth based on the results you are producing, consider starting your own business. You can begin part time. You could easily join a network marketing company or become a coach, teaching others what you know, or offer your independent consulting services back to the company you originally worked for, but this time, paid for performance and results rather than only for your time.
T. Harv Eker’s Peak Training Tips
T. Harv Eker February 27, 2009
T. Harv Eker went from zero to millionaire in only two and half years. President of Peak Potentials Training, Eker offers his philosophies to think rich from his best-selling book Secrets of the Millionaire Mind.
Get educated. Take investment seminars. Read at least one investment book a month. Read financial magazines. Get familiar with what financial options are out there. Then choose an arena to become an expert in and begin investing in that area.
Change your focus from active income to passive income. List at least three specific strategies with which you could create income without working, in either the investment or the business field. Begin researching and then take action on these strategies.
Don’t wait to buy real estate. Buy real estate and wait.
If you are currently in a job and getting paid based on an hourly wage or salary, create and propose a compensation plan to your employer that would allow you to get paid at least partly based on your individual results as well as the results of the company.
If you own your own business, create a compensation plan that allows your employees or even primary suppliers to get paid based more on their results and the results of your company. Put these plans into action immediately.
If you are currently in a job and not being paid what you are worth based on the results you are producing, consider starting your own business. You can begin part time. You could easily join a network marketing company or become a coach, teaching others what you know, or offer your independent consulting services back to the company you originally worked for, but this time, paid for performance and results rather than only for your time.
Wednesday, March 18, 2009
Attractive Marketing is Attractive Living
To be the best at network marketing or being an entrepreneur you have to understand the attraction that people have towards each other. Let’s look at what I said a little bit closer. We all like movies right? What in the world makes all these movies stars so famous. I mean some of these movie stars can’t really act but you still see people going crazy over them. Micheal Jackson just sold like a million tickets for his up coming concert. Why is that? Well the reason is this. Attraction is not a choice it’s an instinct that we have embedded in us through our ancestors years and years ago. The reason why we’re attracted to movie stars and athletes and any other figure that’s in the public eye is because they hold some sort of value towards us. That value makes them attractive and that attraction leads us to watch their movies or buy their products. Did the light bulb go off in your head yet? You’re not going to be attractive by calling strangers or by harassing people in the mall parking lots. They will only be attracted to you if and only if you hold value to them. Do you ever wander why people love motivational speakers especially during these times? They hold value for anybody that is going through problems and need guidance on how to get out of those problems. Whether it’s financial or emotional they hold the value. The same can be said for anybody who has a product you hold value for somebody that needs that product. Because you have there solution. That’s what makes you attractive and everybody wants to be attractive right? Now to understand this a little better you might need a little bit more information on exactly what I’m talking about. Just go to http://bestvisionary.com/ and look at the free videos and you will start to see how attractive you can be.
Monday, March 16, 2009
How To Live A Healthier Life: Fat Loss Not Weight Loss
Living A Healthier Lifestyle: Focusing on Fat Loss Not Weight Loss
The number that appears on the scale when weighing your self doesn’t really indicate much. A lot of times people try to lose weight and get discouraged when they step on the scale and see that they are the same weight they were two weeks ago. Their confused because none of there clothes fit anymore but the number is still the same. That’s because when you’re losing body fat but your gaining muscle. Your weight may stay the same but you will be losing the inches an indication that you’re moving in the right direction. When focusing on what the number on the scale reads is misleading because we can’t indicate what the weight of our muscles are. We also can not tell what the fat, water, bones and organs weigh separately in our body. That’s why knowing your body composition is so important if you really want to get results.
What Is A Calorie?
A calorie is a unit of energy. A good way to control your weight gain or enhance your weight loss is controlling your calories. Really it is how many you consume (how much energy you take in) compared to how many calories you “burn” during resting or working out. If you want to lose fat you should reduce your calorie intake in the range of 300-500. The reason being is because if you eat more calories than you burn then your body will store the extra energy as fat. Buy if you eat fewer calories than you need then your body will burn the fat to provide extra energy.
The number that appears on the scale when weighing your self doesn’t really indicate much. A lot of times people try to lose weight and get discouraged when they step on the scale and see that they are the same weight they were two weeks ago. Their confused because none of there clothes fit anymore but the number is still the same. That’s because when you’re losing body fat but your gaining muscle. Your weight may stay the same but you will be losing the inches an indication that you’re moving in the right direction. When focusing on what the number on the scale reads is misleading because we can’t indicate what the weight of our muscles are. We also can not tell what the fat, water, bones and organs weigh separately in our body. That’s why knowing your body composition is so important if you really want to get results.
What Is A Calorie?
A calorie is a unit of energy. A good way to control your weight gain or enhance your weight loss is controlling your calories. Really it is how many you consume (how much energy you take in) compared to how many calories you “burn” during resting or working out. If you want to lose fat you should reduce your calorie intake in the range of 300-500. The reason being is because if you eat more calories than you burn then your body will store the extra energy as fat. Buy if you eat fewer calories than you need then your body will burn the fat to provide extra energy.
How To Live A Healthier Life: Carbohydrates
What are carbohydrates? A carbohydrate also known as a carb is sugar that provides the body with energy. Now you might be saying to yourself why wouldn’t I need to consume a lot of Carbs in my diet if my body is going to get energy from it? Good question, let me break down the process of carbs and how it can affect us. Carbohydrates come from pasta, bread, fruit, candy, soda, wines and beers. Now when we consume things with carbs in it our body turns them into glucose (sugar) our body then uses the glucose as an energy source. But we as people eat a lot of candy and we drink a lot of soda and our serving sizes are humongous so when the body uses the needed glucose it is redirected to the liver to be transformed into glycogen. From there the glycogen it is then placed in our muscles for storage for the next time our body needs it for anything that is physical. One of the reasons when your trying to lose weight people say build muscle is because the more muscles you have the more glycogen can be stored. But a lot of people are either to lazy or to busy to work out so what happens is the glycogen that is stored in the muscles gets to be to much and our muscles can’t handle that so they need to put it somewhere else. So the muscles kick it back to the liver to be turned into triglycerides which is another way of saying fatty deposits.
Now our body places the fat every where leading to our current obesity problem as well as cancer, stroke and heart disease.
Simple carbohydrates are also called simple sugars. Simple carbohydrates include: fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar), as well as several other sugars. Simple carbohydrates are great sources of quick energy. Example: Fruit contains natural fruit but refined sugar is found in sweets, pizza etc…
Complex carbohydrates include fiber and starches. They can be found in vegetables, bread, rice, oatmeal, whole grains, peas and beans. Complex carbohydrates take longer to be digested, so your body needs more time to release these carbs into your blood as glucose. Example: cakes, biscuits, white bread
So when eating carbs try to stay away from consuming a lot of unhealthy carbs such as sodas, beer and wines. And know the serving size of the plates that you’re eating will help you to gain, maintain or lose the weight.
Now our body places the fat every where leading to our current obesity problem as well as cancer, stroke and heart disease.
Simple carbohydrates are also called simple sugars. Simple carbohydrates include: fructose (fruit sugar), sucrose (table sugar) and lactose (milk sugar), as well as several other sugars. Simple carbohydrates are great sources of quick energy. Example: Fruit contains natural fruit but refined sugar is found in sweets, pizza etc…
Complex carbohydrates include fiber and starches. They can be found in vegetables, bread, rice, oatmeal, whole grains, peas and beans. Complex carbohydrates take longer to be digested, so your body needs more time to release these carbs into your blood as glucose. Example: cakes, biscuits, white bread
So when eating carbs try to stay away from consuming a lot of unhealthy carbs such as sodas, beer and wines. And know the serving size of the plates that you’re eating will help you to gain, maintain or lose the weight.
The Number One Reason Your Not An Alpha Leader
So you think that you are a Leader. Yes you have an extraordinary down line that is producing a lot of money for you. You lead by example and you never blame anybody for your mistakes. Congratulations you read a lot of books and you did your research on how to be a leader in this business. But you overlooked one very important trait on becoming a Leader. And guess what it has nothing to do with your network marketing skills. I know you asking yourself what in the world are he talking about. Well I'm talking about your health. To be a complete Leader you have to take care of your body. Trust me your body is the real key to your success. If you know anything about network marketing you know that you are successful or going to be successful because you and only you decided to do so. Now how can you begin to become successful if you don't take care of your body? If you don't take care of your body your emotions will go from happiness to stressful. Ever wonder why you feel like crap some days look down at what you’re eating. If that doesn't open your eyes take a look at this 65% of the population is overweight. 70% of all deaths are from heart disease, cancer, and stroke and guess what 50% of these deaths are diet related. So you think you are a leader well think again.
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