My lunch today French lemon chicken

Today I had a french style chicken breast for lunch, some backed potato and steamed broccoli. A little twisted reciepe from french lemon chicken.

Become lean and mean fat burning machine

More muscle you have, you will burn more fat. I am sure you heard that 100X. But why is that? I will give you some reasons:

Muscle is an active tissue. A pound of muscle burns 30 to 50 calories per day just to maintain itself. Add three pounds of muscle and burn 630 to 1,050 extra calories per week. A pound of fat only burns 3 calories per day. So you can see by lifting weights and gaining muscle you will burn more calories every day. Imagine if you gain 9 lbs of lean muscle, you will become fat burning machine and you will
be burning around 3150 extra calories per week.
That's why you should exercise if you are serious about burning body fat. Diet alone will not do the trick even if it comes from Hollywood.

Latin Lover Lite by celebrity chef Lala

I was last Sunday with celebrity chef Lala and all I can say that I was impressed with her art of cooking. She is a real power LATINA. What a cute girl. Such a sweet personality. Let me tell you one thing about her:
she works 16 hrs per day, owns catering company in California, has own book and cooking TV show. And look at this now, she finds some time for community work and she is educating people how to eat healthy and fight diabetes. We were working together last weekend for American Diabetes Association. I am really impressed with her healthy Latino food.
Chef Lala has captured the passion of Latino Cuisine, with a healthy balance. Her cooking book is great, so many healthy recipes. If you are serious to get into a great shape and you like the latin food, this is the book for you.



Celebrity Chef Laura (“Chef LaLa”) Díaz wants the world to know that not only is Latin food good, but it also can be good-for-you. In her debut book, “Latin Lover Lite,” the host of the syndicated cooking show “U’ LaLa!!” and owner of California-based Savor! Catering, shares her secrets for creating healthful Latin cuisine. You won’t find watered-down versions of Latin classics in Chef LaLa’s lineup. Instead, she draws upon her Mexican heritage and extensive travels through Central and South America to bring her readers traditional recipes that are authentic, full-flavored and easy on the waistline. Chef LaLa also shares her expertise as a certified nutritionist and her personal struggle with weight control to provide dietary advice that is as heartfelt as it is practical. Latin food lovers can rejoice in the healthy, delicious and easy-to-prepare meals that have become Chef LaLa’s signature.

You can buy a book at Barnes&Noble or call (818) 991-1572

Everybody dance in NYC against Diabetes

This weekend I was working for American Diabetes Association. As a nutritionist and personal trainer I was educating people here in Manhattan how you can prevent diabetes with right nutrition and exercise.
I was talking about following topics:
- motivation and working out
- cardio training
- weight training benefits
- controlling diabetes with exercise and right nutrition
- are there any risk to exercising for people with diabetes?

It is a great feeling when you do some community work, you feel like you have accomplished something. I was a public speaker and had a workshop on topic
How to prevent or delay diabetes. I met and talked with many seniors here in NYC about diabetes and motivated them to do some cardio and start exercising.
Celebrity Chef Lala was cooking great healthy meals. It was fun, I will post more pictures later.
It was a great festival of health, wellness and education especially designed for people affected by diabetes.

Fitness & Diet Jokes

Q: Why did the dumb man snort EQUAL?
A: He thought it was diet coke.

Ok this one was good one. I will tell you another one:

Two blondes decided to split a can of Diet cola. One blonde opened the can, and poured half the contents into her own glass, and half into her friend's glass. Before tossing the can, she stopped to read the nutritional information on the side.

"'Only one calorie per can'," she read aloud.

"Hmm," murmured the other blonde. "I wonder which glass has the calorie?"

Diet & Exercise FAQs

Q: I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart is only good for so many beats, and that's it. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? ... Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable slop.

Q: Is beer or wine bad for me?
A: Look, it goes to the earlier point about fruits and vegetables. As we all know, scientists divide everything in the world into three categories: animal, mineral, and vegetable. We all know that beer and wine are not animal, and they are not on the periodic table of elements, so that only leaves one thing, right? My advice: Have a burger and a beer and enjoy your liquid vegetables.

Q: How can I calculate my body / fat ratio?
A: Well, if you have a body, and you have body fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?
A: Gee ... I can't think of a single, solitary one, sorry. My philosophy is: No Pain - No Pain.

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach. I hope this has cleared up any misconceptions you may have had.

My second postworkout meal

This is what I had today for my second postworkout meal: Chicken Kebab with asian twist.


"The invitation to be part of God's family is universal, but there is one condition: faith in Jesus. The Bible says, "you are all children of God through faith in Christ Jesus". (Galatians 3:26 NLT)." 5/13 by Rick Warren author of Purpose Driven Church/Life and 40 Days of Purpose

Daily medication

"The best and most efficient pharmacy is within your own system.

~Robert C. Peale

Nobody really cares if you're miserable, so you might as well be happy.
~Cynthia Nelms

The world is full of cactus, but we don't have to sit on it.
~Will Foley

Sachi is shooting fitness show for japanese TV

I miss my client Sachi. She is a such loving person with a heart of the lion. It is always fun to be around her, she will lighten you up and make you feel better.
Sachi is now shooting fitness show for a japanese TV. She sent me a picture of her in the studio, as you can see above.
I will be on her new DVD that is coming up. So I am happy about that too. Good luck Sachi with shooting.

One more great thing. Read this story. And you will see that you are never old to have a new beginning

Fit and Fashionable

When you loose some inches and start looking good, next step is to get fashion makeover as well.
Let me tell you what is HOT within my clients this summer.
Everybody is crazy about Joseph's Cloak shirts. Shirts are top quality and hand made in Italy. Celebrities like Jay Z, Damon Dash, Michael Jordan, Jerome Bettis(running back Pittsburgh Steelers, #1 NBA Draft Pick Dwight Howard, MTV hosts, E! Channel hosts wear them.



I have 3 of Joseph's Cloak shirts, and let me tell you one thing, whereever I have been with Joseph's shirts on, people are asking me about them.
This weekend I am invited to a party hosted by one of the best Celebrity Chefs in Hollywood and I am going to wear Joseph's Cloak shirt.

In NYC you can buy shirts at:
Beau Brummel - European Fashion
347 W. Broadway.

Atrium
644 broadway, NY 1oo12

Rothmans (union square)
200 park ave south, NY 10013

For more locations across the USA, please call Aaron 212.563.2700 Ext 5117.

Visit Joseph's Cloak website to view latest collections.

Lifting belts - Yes or No?

Do you find that lifting belts work?
I THINK YOU SHOULD WEAR A BELT ON VERY HEAVY SQUATS AND DEADLIFTS. But let's see what others have to say.


Miyamoto K et al Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles. Clin Biomech 1999 Feb; 14 (2):79-87

OBJECTIVE: To evaluate the effects of abdominal belts on lifting performance, muscle activation, intraabdominal pressure and intra-muscular pressure of the erector spinae muscles.

DESIGN: Simultaneous measurement of intra-abdominal pressure, intra-muscular pressure of the erector spinae muscles was performed during the Valsalva maneuver and some isometric lift exertions.

BACKGROUND: While several hypotheses have been suggested regarding the biomechanics of belts and performance has been found to increase when lifting with belts, very little is known about the modulating effects on trunk stiffness. At present, there is no reason to believe that spine tolerance to
loads increases with belts. .....

RESULTS: Intramuscular pressure of the erector spinae muscles increased significantly by wearing the abdominal belt during Valsalva maneuvers and during maximum isometric lifting exertions, while maximum isometric lifting capacity and peak intra-abdominal pressure were not affected. Integrated EMG
of rectus abdominis increased significantly by wearing the abdominal belt during Valsalva maneuvers (after full inspiration) and during isometric leg lifting.

CONCLUSIONS: Wearing abdominal belts raises intramuscular pressure of the erector spinae muscles and appears to stiffen the trunk. Assuming that increased intramuscular pressure of the erector spinae muscles stabilizes the lumbar spine, wearing abdominal belts may contribute to the stabilization
during lifting exertions

Top 7 Abs Myths

Myth 1:
The abs are a bunch of knotted muscle masses. Actually, what's commonly known as the abs is one muscle, the rectus abdominis. It runs from the bottom of the ribcage down to the pelvis. The reason it looks like a six-pack of muscles is that vertical and horizontal tendons create sections. The tendons are the dividing lines you see

Myth 2:
You need to do hundreds of reps to get great abs. Wrong! The rectus abdominis is a muscle like the biceps, pecs, delts and so on. To get a deep, etched midsection, you have to build it. You won't get a peaked paunch from a belly full of muscle because the rectus abdominis is relatively flat, and it's held tightly by those tendons mentioned above. Nevertheless, to get those tendons to sit deeper so you have unmistakable delineation, you have to build enough ab muscle that it rises above the tendons. And how do you build muscle? With progressive resistance adding weight to your ab exercises whenever possible and eight to 20 reps per set.

Myth 3:
For best results train your abs every day. Nope. Again, the rectus abdominis is a muscle just like chest, lats and so on. If you train your abs intensely through a full range of motion, they need rest to recover and regenerate. Never train abs more than three nonconsecutive days a week

Myth 4:
The crunch is the best abdominal exercise. That's like saying the leg extension is the best quad exercise. Sure, it isolates the target muscle, but most bodybuilders know that isolation exercises aren't the best movements for adding muscle. As for the abs, a recent EMG study showed that even the bicycle exercise, pedaling your legs in the air while you are on your back, provides more electrical response, or fiber activation, in the rectus abdominis than the flat crunch. Muscles are designed to function best in tandem with other muscles, and with the abs that means bringing in the hip flexors. Other exercises that provide muscle teamwork are hanging kneeups, incline kneeups and incline situps.

Myth 5:
Training abs consistently with a perfect, efficient program will eventually give you the six-pack you desire. Not if you have a layer of fat blanketing your midsection. So lay off the six-packs if you want to get a six-pack. If your bodyfat is above 12 percent, your abs will be hidden no matter how developed the rectus abdominis muscle is. You have to diet away bodyfat in order to see your developed abs.


Myth 6:
Training abs with more sets and reps will burn bodyfat to reveal a perfect six-pack. Sorry, spot reduction only occurs in fairy tales and wishing it were true doesn't make it so. You don't burn the fat on your stomach by doing lots of reps on ab exercises, period!
With persistence, the right training routine and a good cyclical diet, midsection perfection can be yours.

Myth 7:
If you have a bad back, training the abs will worsen it.
Wrong. Training your abs will strengthen your back!

Breakfast is the Most Important Meal of the Day

Breakfast is the meal where most busy people fail.
After 7 or 8 hours of sleep your metabolism has slowed down. Breakfast kick-starts your metabolic rate and creates an instant anabolic environment within the body. To build muscle and burn fat you have to eat breakfast. I usually eat healthy pancakes made from egg whites, whole oats and apple or Frittata made from veggies and egg whites.
After a nights sleep our physiology is in a state of real catabolism. Blood sugar and liver glycogen are low. The most important meals are post-exercise recovery meals and breakfast!

SQUATTS - Queen of Exercises

Squats offer the following benefits:
-Helps with balance
-Engages most of the muscular system
-Great for developing the shape of the buttocks
-Improved respiration of all working tissues used in the squat. The squat uses almost all the muscles in your body
-Improved pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands
-Beneficial physiological stress to your hormonal system. Properly performed breathing squats actually shift the body away from sympathetic nervous system dominance and encourage parasympathetic activity. This aids in tissue repair and cultivation of Chi, or life-force energy
-Improved movement of feces through the colon and more regular bowel movements
-Requires stabilization from the core muscles


The 'squat' is one of the most popular strengthening exercises carried out by individuals in the athletic and injury-rehabilitation communities.
When they squat, athletes and people recovering from injuries flex their hips, knees, and ankles simultaneously, thus activating all the key muscles in the legs, including the hamstrings, glutes, quads, and calf muscles, as well as low-back muscles which stabilize the upper body. Because squatting can both strengthen and enhance the coordination of all these muscle groups, it is an exercise which appears to offer - to use American slang - a 'lot of bang for your buck', i.e., lots of benefits for such a simple movement. Indeed, research has linked squat training with improvements in sprint velocity, vertical jumping height, and horizontal jumping distance, attributes which are important over a wide range of athletic endeavours.
Research also suggests that squatting can improve not just jumping ability but actual running SPEED.

My client squatts!

Read more on Squatting and the Implications of Technique on Muscle Function

Thai chicken skewers for lunch. I love my diet

Well I am so happy today that I have thai chicken skewers for lunch. It tastes fantastic. I can eat this every day for the rest of my life. No doubt about it. When your food taste good, you will stay on diet and eat healthy, I guarantee you. Thanks for all emails that I get every day from all over the world. I am happy that I inspire my clients and people all over the world to eat better and healthier.
As you can see this is the photo of my lunch today.


Looks good ah?

Here are the ingredients that you need:



You marinate chicken in all natural peanut butter, some sesame oil, soy sauce and few tbs. teriyaki sauce.
Than you let it stay for a while. Than turn your grill and grill it.

Let me know how it taste.
Well I have to credit one person for this reciepe. That is my friend Alejandro - former east coast bodybuilding champion. He is a personal trainer in NYC as well.

Alejandro's photo from his latest photoshoot in Miami.

Well guys, as you can see your diet can taste great, you can have fun with it and you will end up looking great.



Tell me what you eat, and I will tell you what you are.
Anthelme Brillat-Savarin

Sachi's last workout in New York

My client Sachi is flying tomorrow to Japan to make a new Kardio KickBoxing DVD and do fitness shows on Japanese TV.
I know it is a long flight to Japan, so we decided to have one hardcore workout, so she can relax for 20 hrs in the airplane.
We decided to do triple drop sets for back, shoulders and chest in the first 30 min and in the last 30 min we did triple supersets.
Alejandro, former east coast bodybuilding champion showed us some of his workout techniques and spiced up our workout.
We made some photos


Alejandro, Sachi and me


Sachi tried to killl me :) because we did some triple supersets.




Sachi is bench pressing.


This DVD is Sachi's last KardioKickboxing DVD. The new one will be in english as well and it will be a big success here in the USA. Her DVD in Japan is already bestseller.

Sachi have a good flight to Japan. Wish you best success and all the best. I am going to miss you my girl.

Asian wrap for lunch today

Today I had an asian wrap for lunch. I had shrimps, veggies and chicken breast in the fridge, so I had to fix something. But I wanted something fabulous, you know me :)
It is very easy to make, you need to season chicken and shrips, grill it and add some veggies and thats it. If you want to stick with your diet, you have to make it tasty for your stomach and for your eyes, or you will never be able to stay on.

In my kitchen during preparations:



And remember one more thing: Never eat more than you can lift.
- Miss Piggy

Mediterranean Healthy Tomato for lunch

Today I made for lunch Stuffed Mediterranean Healthy Tomato.
It is a big tomato stuffed with brown rice, wallnuts, capers and ground chicken. For extra protein I added some grilled chicken breast on the side. This is great tasting meal. Oh my God, I will
eat this meal now almost every day :)

My diet is really good. I am trying to eat only low glycemix foods.
All natural, no preservatives or processed foods at all. Only healthy fats.

Killer Abs

My client Tim is a great inspiration for all my clients.
Great job Tim.
Great abs workout+good diet+high intensity cardio=KILLER ABS

Killer Abs workout (Mondays and Fridays):

Weighted Crunches 3X12

Cable Rope Crunches 3x12

Weighted Leg Raises 3x12

Seated Ab Machine 3x12

Stability Ball Crunches 3x12

Cardio over Brooklyn bridge. What about CardioKick?

My client Sachi is doing cardio over Brooklyn bridge at 6 AM.
What a brave girl! Go Sachi go!


Sometimes she is doing Cardio KickBoXing in the park and many New Yorkers are doing it with her as you can see on the photo.



I am so happy that my clients are Fitness Ambassadors and inspire New Yorkers on daily basis.

Motivation of the day

Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.
- Frank Outlaw

Welcome to my blog site

Welcome to my blog site.
I will write about fitness, nutrition and training.
Hope you are enjoying your stay!
Joe DiAngelo