Maximum Achievment by Brian Tracy

max achievment

So i have started reading this new book that was recommended to me called Maximum Achievment by Brian Tracy. Now i had never heard of Brian Tracy so did not know of his work or his fame in this area. So i took the recommendation and ordered it on Chapters, collected my book last night and today on my lunch began the journey into some more knowledge on self discovery and reaching my ‘Maximum Achievment’ .

As i am moving to Edmonton soon with my other half and i am happily finishing up the job i have worked the last two years in (like a DRONE) i might add i have been really gaining my inner power to really try and reach my maximum and not let myself be limited by my own doing or others doing for that matter, which i feel i have let myself do for the last 2 years in this job, i have squashed my intelligence, creativity and power…but NO MORE!

So i wanted to share with you some of the already inspiring words that i have gotten from this book and i am not even 20 pages in……Needless to say i am more than excited to keep reading…

Peace of mind is central to your very existence. It is the basic precondition for enjoying everything else.

I learned that if i didn’t commit to achieving my own happiness, no one else would. If my aim in life was only to make others happy, i would always be at the mercy of the feelings of others, whoever they might be.

If you achieve all kinds of things in the material world but lose your health and piece of mind, you get little or no pleasure from your other accomplishments.

How much two people, or a family, laugh together is the surest single measure of how well things are going. When a relationship is truly happy, people laugh alot when they’re together.

Life choices

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Attraction brian tracy quote

How Meditation Can Help You Lose Weight

keep-calm-and-meditate
True that….!

http://www.coachcalorie.com/how-meditation-can-help-you-lose-weight/

This is an interesting Article above on How meditation can help you lose weight.

I have since 2013 started really given my focus to meditating when i can or asking myself to do it for its wonderful benefits, emotionally, mentally, spiritually and physically.

In this article Deanna explains how quieting the mind and focusing on the now can bring about a new awareness to your body and how you see it and also to the way in which you eat as you make different food choices when you are less stressed or anxious. We also eat our food differently when we are relaxed which helps with bloating and nutrient absorption. I have seen the positive effects meditation can have on my food choices, i find i  choose the healthier option and as i am more aware and present i notice when i am full and tend not to over-eat, also the actual food taste’s better.

Sometimes meditation comes easily and sometimes it takes a little longer to get your mind to focus and be still, either way make no judgment, it is for yourself only and neither meditation is wrong. And you find your own way of meditating, its doesn’t have to be the conventional way…

Daily Inspiration……

So i have come to LOVE Affirmations and daily inspirations….so much so that i have an app that gives you these wonderful affirmations as soon as you open it making you feel like a total super hero before you have even had your breakfast and making me feel like the wonderful, amazing person i am. They are great, i instantly get an injection of positive non judgmental self esteem from them.

I have seen coming from Ireland particularly that there is a total stigma surrounded by positive reinforcement of self affirmations such as saying ‘i am amazing’ ….its is picked up as ‘ego’ or ‘big-headed’ when really if you are coming from a non egotistical place and a place of total acceptance and love for yourself and others then saying ‘I AM AMAZING‘ or ‘I AM LOVED AND CAN LOVE’ or ‘I HAVE THE POWER IN ME TO DO ANYTHING’ should be totally acceptable. I reckon maybe if people said this a bit more to themselves along with thousands of positive other non-ego affirmations we wouldn’t have so much pain, hate, jealousy, greed, depression, melancholy, spitefulness, hurt, poverty, hunger, gloom, conformity, self hatred, low self esteem, along with a whole barrel load of things that these spur…..eating disorders, addictions, cancers, dis-ease’s, confusion.

I know this as a person that had a mild eating disorder and then subsequently was never comfortable with my own body, constantly saying in my mind how much i hated it, wish i had someone else’s or how it was never good enough. That mixed with anxiety, fear, bottled up anger, doubt and total confusion i was a right mess. I have since recently in the last few months/year had a wonderful movement into self appreciation and self love for the beautiful body i was given and want to give it the best clean nutrition and health and balance i can and love and acceptance for my skills and gifts that i hold.

I am no-more saying i am not good enough or i cannot do this because or its …..fault i feel like this or  i hate my body, its such a mean thing to say to yourself, think about it….If someone said to you ‘I hate your body’ ..or ‘You really suck at that’..how hurt would you be….hurt enough to say Shut the ****** up anyway, well then why would you let yourself say it and hurt yourself….see….doesn’t make sense. I have only realized this recently and so Everyday i look at myself in the mirror and say “I Love you” and i mean it, everyday i think about the wonderful things i can do or will achieve, i try and give myself love and give it to others without conditions or judgment, i stopped feeling guilty about the past or worrying too much about the future and Affirmations have helped this. I listen to them, i read them, i watch them being done in the form of good deeds to others and im so not joking they are working….i have started to see myself physically differently, of course im sure there will be days where i need it more than others…and hey there is always room for self growth, learning new skills, succeeding in sports or a job or working hard and learning to be done….but for now its not about the Ego attached to them, its about saying i really Love and Accept myself and not to let others stand in the way of that.

So i wanted to share my daily inspirations with you and the story about why i find them so beneficial….

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This is from the app that makes you think so positively about YOU…. 😀
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Ain’t it the truth…..
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ooooo I LOVE THIS one!!!!
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A good and harder lesson to learn than i thought….
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awwwhhh x
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Let the haters hate….it doesn’t effect you, its their problem, not your’s.
Concentrate on love.

Honey & Cinnamon ….wonderful wonders of both!

Found this great Article on Facebook on the benefits of Honey & Cinnamon…apart from the fact that they are delicious! Honey in particular is a wonder food!

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Amazing on just about everything,.,,,,,Thank you to the Bee’s…!

Drug companies won’t like this one getting around. Facts on Honey and Cinnamon:
It is found that a mix of honey and Cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus.Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain — and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder….who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals alongside a cup of peppermint tea…

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey  and lemon and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body even though the person may eat a high calorie diet.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month, my Dad did this with cod liver oil too and it definitely prolonged his time when he had Leukemia…

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

So i think we need to say a Big Thank you most of all to….BEE’S….without them there would be no Honey., I use it in everything, cooking, breakfast, tea, snacks, skin-care…so many uses..!

Glass Jars..What to do with left over….

It has become one of my pet peeves to see glass Jars being thrown out….i genuinely am shocked as to why we would throw them out…..would we buy a set of wine glasses and throw them out after one use….no, so i have  come to this conclusion that i need to use any jar that comes my way…lol, its becoming a bit of an obsession and my boyfriend think i am hilarious keeping all these jars…but i just cant throw them out, recycle them of course but i would rather find a use first….SO…

Some of my idea’s for left over Pasta Sauce Jars or any glass jar….

Drinking Glass…..Only since coming to Vancouver did i see this initiative….its great, can make drinks look cool (bit hipstery i know….but don’t we all act hipstery in some form..?) Use these in work so no-one drinks out of your glass again hehe, at home, or even at kids parties….get each boy or girl to write their name on the heart/circle…what ever shape you want on the front and its their own glass….

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Us these for your house, at work, use smaller one’s for kids party’s and they can all tag their names even…?
  • Food or Yogurt parfait holders.; We had friends over for a brunch one day and as part of it i used jars to but greek yoghurt, berries and granola into them…presto…You’s them to hold your cereal going to work… or store home-made granola in them…i also use them to transport berries to work in…really any food can fit and its better than plastic, i bring my lunch to work in jars some days, i put soup, salad, vegi’s, yogurt, cereal…anything that will fit….
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Yogurt Parfait…from a jar….can be used to transport to work, hiking, picnic, school…so many uses…!
  • Candle Holders; If you are running out of Candle but dont want to spend a fortune on those lovely but expensive Yankee Candle’s…..Use a jar, just buy some cheapish scented candle’s from store and pop inside your jar….presto..you have a safe and scented candle or you can also make it look a little romantic and pop some water stones and a floating candle on top….have a look below.
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    Love these….

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Use as LED Lighting; Oh yeh….this is one the best uses i have seen yet….How cool…here is the process http://www.creativecaincabin.com/2011/06/diy-solar-lamp.html , it looks super easy and they turn out pretty cute….

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Defo trying these some day…
  • Use as a recipe holder if you want to give someone or store away the makings of your fav recipe …i did one for a friend of mine as part of her bday presi..i put together the makings for Gluten free choco cookies and it will keep in that jar for some time….
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  • Grow some small beautiful plants in them…little herbs or use them as a vase for small flowers…
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    Im going to start growing Herbs in my left over jars

Some more uses for jars are: Stationary holders….Loose Change Holder….. Potpourri Holder….Small Jewelry (backs of earnings) holder, Incense Holder, Hair Clips & Bobbins Holder, Use them in kids games as skittles and try knock them over with a ball (on soft surface of course… don’t want smashed glass everywhere), use them in weddings to display crafty little table-tops, there is literally hundreds of different ways you can reuse Glass Jars so try your best to, don’t just chuck em, at least recycle them 😀

Some Dishspiration….can i say that? :P

Some Healthy Dish Inspiration…..Get your vegi’s

Some Healthy Dish Inspiration

If you find that when you think of vegetables or ‘Healthy’ dish’s what comes to your mind is a plate of lettuce or a plate or steamed soggy vegetables then let me give you some healthy options and exciting inspiration for your meals….think outside the box…it’s more fun out there 😉

Turkey/Chicken Taco Lettuce Wraps

For a lighter alternative to taco shells try these lettuce taco wraps. Add your favourite toppings like low fat cheddar, natural yoghurt, chives, tomatoes or whatever you like on your tacos. Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg.

Ingredients:

1.3 lbs 99% lean ground turkey or lean chicken mince

1 tsp garlic powder

1 tsp cumin

1 tsp salt (optional)

1 tsp chili powder

1 tsp paprika

1/2 tsp oregano

1/2 small onion, chopped

2 tbsp bell pepper, chopped

Chopped Spinach

1 Jalapeno

Homemade Salsa / Organic Salsa/ Homemade Tomato Sauce

Half Avocado

6 large lettuce leaves from Iceberg lettuce

Directions:

Brown turkey/chicken in a large skillet. When no longer pink add dry seasoning and mix well. Add onion, pepper, spinach, Salsa/Homemade Tomato Sauce and cover. Simmer on low for about 10 minutes.

Wash and dry the lettuce. Place meat in the centres of leaf and top with cherry tomatoes, sliced avocado, black pepper, small pieces of jalapeno, small amount of grated lower fat cheese (optional) and salsa, small dollop of natural yoghurt(if you have made it spicy) or whatever you prefer and enjoy….mmmmm, should serve two people or one huuungry person.

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Stuffed Roasted Peppers with Quinoa and Pesto Mozza

These are delicious with grilled chicken breast or a very lean steak, they are filling, contain both vegie and complex carbs components, very quick and easy to make.

  • 2 Bell Peppers (any colour choice)
  • 1small onion
  • Cherry tomatoes
  • 1 glove of garlic
  • Spinach
  • Pesto
  • Low Fat Mozzarella
  • Pepper
  • Quinoa

Place Quinoa in pot and bring to boil, turn down and let simmer until water is absorbed. In a pan drizzle small amount of olive oil and soften chopped onions, peppers, tomatoes, spinach. Crush garlic into pan with vegi’s. Cut heads of peppers, drizzle tiny amount of olive oil on and place on roasting dish and in oven and pre roast for 5 mins. Mix cooked quinoa and vegi’s in bowl with teaspoon of pesto and black pepper. Remove peppers and stuff with quinoa/vegi mix, place slice of mozza on top and back into oven, cook for 10 minutes until pepper is soft and mozza is melted. DELISH with scrambled egg whites.

Beety Salad

This is yummy instead of your plain old salad….maybe some things you don’t always put into your salad…try it J

  • Freshly boiled beetroot
  • Half Avocado
  • Spring Onion
  • Tomatoes
  • Fresh Mozzarella
  • Spinach
  • Chickpeas (canned or otherwise)
  • Arugula or any other lettuce leaves
  • Chopped almonds
  • Dried Cranberries
  • Asparagus
  • 1 Carrot

Dressing

  • Olive Oil
  • Balsamice Vinegar
  • Black Peppper
  • Squeeze of Lemon

Toss the spinach and arugula(lettuce of choice) together, mix in chopped almonds and cranberries, chop sprint onions, slice mozza thinly, dice beetroot, avocado and tomatoes, place on salad. Griddle asparagus to soften with drizzle of olive oil. In small jar mix the dressing ingredients and drizzle over salad….mmmmm too yummy with some tuna or grilled halibut.

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Roasted Vegi/Chicken/Quinoa Casserole

This is hefty/vegi heart warming dish that used little additives but still gets the bulkiness of a filling dinner.

  • Chicken Breast/Turkey Breast
  • Carrots
  • Spinach
  • Broccoli
  • Peppers
  • Large Tomatoes
  • Garlic
  • Onion
  • Aubergine
  • Kale
  • Rosemary
  • Quinoa
  • Mozzarella Grated
  • Wholegrain bread crumbs

Cook off diced chicken in little olive oil, cook up the Quinoa, soften, cookies vegi’s till a little softened, mix chicken, veg, herbs, pepper, plac e in baking dish, mix breadcrumbs/quinoa/grated mozza together and scatter on top, drizzle small bit of olive oil and bake, let topping crisp ….mmmm warm and hearty!

Chicken and Vegi soup

  • Breast of Chicken
  • Carrot
  • Celery
  • Broccoli
  • Pepper
  • Garlic
  • Pepper
  • Mix herbs
  • Parsley
  • Kale

Classic easy dish to make, easy way to get some vegetable’s in without losing the nutrition in the water and you will be drinking the water in the soup. Filling and lovely on a cold day or you want some comforting, have a bowl of this with some smoked salmon roll-ups and melon…. Mmmm.

Cook off diced chicken, chop vegetables, cook in large pot with herbs, when veg soft, blend up to your liking and add back chicken in!!! Eat away….

Dressing:….

If you do already have your own signature favourite salad, think about what dressing you are putting on..…a lot of dressings contain of sugar including those low fat one’s… don’t ruin your healthy meal with a sugar filled dressing.

Make your own salad dressing…..

Balsamic Vinegar/Malt vinegar

Extra Virgin Olive Oil

Black Pepper

Garlic Seasoning

Teeny bit of Pesto

Squeeze of Lemon

Shake it all around….OH MY ….DELISH drizzled on your salad J

So think outside the box oh how to get those vegi’s into you, don’t over cook and don’t over dress 🙂

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Few of my favourite things…

This is my new blog with a few of my favourite things….I did originally have a blog with just my Health and Fitness advice/interests/articles but i thought seeing as i have a compulsion to constantly look up yummy receipe’s (good and bad) and constantly on the look out for awesome crafty idea’s for home/gifts/storage/food etc i thought why not just put it all in ONE place….and even if no-one reads it, at least i will ;D ..

I hope you find some of my idea’s/advice interesting and useful…

Enjoy x

Fueling your workout – Pre,Post Workout, Protein Info & Game/Race Fueling

Fuel your Workouts –Pre, Post Workouts, and Protein Info & Game/Race Fuelling
When we workout and give so much of our energy to ourfitness and training we should be giving the same energy and thought into fuelingour workouts. I find that a lot of people don’t know what they should be eatingbefore their workouts or training session and likewise after it also and I myselfonly really getting it right as to what I should be eating pre and post workoutto gain the best benefits. As everyone has different goals for themselves whattype of food and how much of it will differ slightly. Unsure as to whether we shouldbe eating carbs or protein or how much and from what source. So I have givensome examples as to what benefits your workouts and wards off that hunger pangpost workout. Remember we need to eat food to get our bodies to look good, themore clean and regular you eat the better your metabolism is. You need to fuelthe machine before you start its engine.
Firstly let’s get this out of the way: How much protein do we require:
The RDA is 0.8 grams per kilogram of lean bodyweight (U.S.Food and Nutrition Board, 1980) for sedentary adults.(70kg man – 56g Proteinper day is the RDA. How was the amount come to: The RDA is only a rationed 0.8grams per kilogram? Well it seems they concluded that 0.36 grams per kilogramof lean bodyweight in protein is lost per day. With a safety margin in place,it has been bumped up to 0.45 grams per kilogram of lean bodyweight, and thenbumped up again to approximately 0.75 grams per kilogram. This is to replacethe amount which may be lost during digestion, as well as making up for a lackin quality of protein.
The general protein requirement for sedentary adults is justenough that if one follows this guideline they will supply themselves withenough amino acids to replace each day’s loss without allowing for exercise andthe growth of muscle tissue therefore needing to fuel our bodies more withprotein while exercising and muscle building/repairing.
·       For those looking to lose weight (body fat%) and general tone:
Pre workout:
A light protein snack mixed with a carbohydrate – this willgive you energy for your workout and also keep a supply/store of protein forwhen you are working those muscles (you don’t want muscle loss/just fat loss.
e.g.  2 rice cakeswith peanut butter and some veggie sticks
        Half of asmall Protein Shake
        Half of asmall wholegrain wrap with half of a banana and a teaspoon of peanut/almondbutter.
       Some Almondsand natural yoghurt
Post Workout:
Light snack to curb your hunger until your get home for yourmain meal (breakfast/lunch/dinner)
E.g. some raw nuts / vegi juice / carrot sticks / homemadenatural mini granola square
·       For those looking to build lean muscle –Hypertrophy
Pre Workout:
You are going to require some protein for your muscle build,and all depending on how big of a muscle build you are going for and what sizeyour body is, your protein requirements change. The recommendation for musclebuilding and strength training is 1.6 g – 2.2 g of protein per KG of bodyweight.Fueling: you want to have enough energy so that your body does not eat intoyour muscle supply and only eats into your Carb and Fat supply.
e.g. Protein and blended Banana shake made on 80% water, 20%skim milk
       Small portion WholemealPasta/Tuna/Broccoli
       Protein Pancakewith raisins and wholemeal flour
      2 Egg whitesscrambled in half wrap
Post Workout:
This is the most crucial time for you time get protein intoyour body. The biggest absorption happens within 30 mins after your workout sohaving food/shake on hand to assist this and to ward off hunger until you haveyour main meal is ideal.
e.g. Low Carb/Whey Protein Shake made on 1% milk
       ChickenBreast/Rice or Quinoa/Spinach & Broccoli
      Turkey andspinach roll ups
      3 x Scrambled eggwhites made with 1% milk and broccoli
·       Sports Specific / Pre Game Nutrition  
Fueling up before an important game or race is vitally importantto your performance and body. You don’t want your body to fail you half waythrough because you didn’t take in the correct nutrients for your peak performance.
Depending on the type of sport or race it is, the energy youwill be exerting and the distance you will be covering will ultimately affectthe amount of your intake. Carbohydrates will play a major role in this,fueling your body correctly and with nutrients and minerals such as Salts, Sugar,Iron, and in particular B Vitamins for energy metabolism as depleting these canall lead to poor performance. Protein of course for your muscle recovery. Youdon’t want your nutrition to be your downfall after months of training.
NOTE: (While the typicalathlete has about 80 to 120 mmol glycogen/kg muscle, a carbo-loaded athlete canhave about 200 mmol. This is enough to improve endurance by about two to threepercent)
Pre Game/Race(that will last longer than 90 minutes):
In the 2-3 days leading up to your game/race you shouldstart Carb loading your body, letting your body store up Glycogen. You shouldhalt any long last minute training sessions a few days before your race. Althoughremember: Drastic changes can easily leadto upset stomachs, diarrhea or constipation. For example, carbo-loading on anunusually high amount of fruits and juices might cause diarrhea. Too many whiteflour, low fiber bagels, breads and pasta might clog your system. Try noteat a huge amount of dense Carbs late the night before the race as this mayhinder your performance, try carb loading for one or two days before(trainless/ eat a little more carbs) and then the day before try get your largercarbs in at breakfast and lunch.
Day of the race: lay off the heavy carbs, eat regular, proteinand nutrient meal for breakfast and fuel throughout the race.
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Pre Game/Race(last under 90 minutes)
The correct of balance of Carbs, Protein and Nutrients arejust as important but you do not need to carb load as much as the above. If yousufficiently carb load for a day before you game/race and lay off training theday before; morning off, fuel up with carb rich/protein and nutrient rich mealyou should be storing a sufficient amount of Glycogen to fuel you for yourgame. Make sure you refuel and rehydrate throughout to keep optimum enduranceand power (Water and Isotonic drinks to prevent muscle fatigue)
E.g. Wholemeal Pasta/Brown Rice/Quinoa/Oatmeal/Fruits
Post Game/Race(FOR BOTH)
You want to refuel your body back with Glycogen, Mineralsand Nutrients that you will have lots and also your protein for muscle recovery.
Protein & Energy Bars
Protein Shake & Vegi Juice
Chicken/Tuna/Egg Wrap with vegi’s
Wholemeal/Chicken and Vegi Pasta Bake & fruit.
ANDREMEMBER at all times to continually REHYDRATE – WATER!!!!!!!!!!!!!!!!!!