Open your mind and dump your ego

by: Adam Moore
Wednesday, July 19, 2017

Once you get into fitness for a while you'll start to notice that you enjoy a certain style of training. You'll then start to notice you get a bit protective over said method of training. It has worked for you so therefore it has to be the best right? If it works for you then it can work for everyone right? If you truly want to reach your goals in fitness, athletic performance, strength or aesthetics then you need to "open your mind and dump your ego."

Lets take a look at the main stream methodologies of training, what they do and how you can incorporate them to help you reach your goals faster. Lets start with my favorite, powerfliting.

Powerlifting of course consists of three of the main barbell movements; bench press, squat and the almighty deadlift. These three movements test your overall strength incorporating every muscle group in the body while utilitzing an enormous amount of core strength and endurance. For example, in all of the bodybuilding shows I competed in, I rarely ever "trained abs" because of the amount of work my abdominal wall would get during the powerlifting movements. Training the powerlifting movements can develop round, fully muscle bellies (the main rule of the aesthetic shape) while developing an amazing core and burning TONS of body fat.

Bodybuilding training is the most common method of training and is the most often used. Bodybuilding training or training for aesthetics is your basic 3-4 sets, 10-12 reps, etc and finish with a walk on the treadmill. This is an extremely effective method of "getting in shape" because it gives the ability to isolate and develop each individual muscle group. If the athlete has a good, objective eye for their own physique, the bodybuilding style training can develop a strong, aesthetic physique. The downfall of the bodybuilding style is the athlete does not assume much functionality and can develop a beautiful yet, "useless" physique if used exclusively.

Strongman training would probably be considered the most "outside the box" style but in the end, is the most "real life" and the most functional. Strongman training consists of heavy, powerful movements incorporating the entire body in a very functional manner. Strongman includes, strength, speed AND endurance and will burn the most calories and fat of any other method of training.

Crossfit training is the newest member of this club and it is based around life functional movements that test speed, endurance and functionality. Crossfit athletes tend to be the smallest of this elite crew but are strong and incredibly "useful". Crossfit workouts are not for the faint of cardio.

Olympic Lifting consists of the Snatch and Clean & Jerk which test strength and speed. Olympic lifting is extremely useful in sports training because of the increase in strength and speed through the hips therefore increasing performance in sports such as baseball, softball, tennis, golf, football, hockey and even ping pong. Olympic lifting, though sort of a lost art, is one of the most important things you can do in your training. Learn it, learn it correctly and use it to your advantage.

Now that we have quickly reviewed the main training methodologies, my goal is to open your eyes into incorporating all of these styles into your training. Even if your goal is to be Mr. Olympia on a bodybuilding stage, Crossfit should be part of your weekly programming. You will work balancing muscles and core which will help you bring a full, 3D physique to your stage. If your goal is powerlifting, bodybuilding training can be extremely helpful in training the ancillary muscles which will greatly increase your 1RM on the core lifts. These examples can go on and on. Each training methodology should be included in programming to develop your fitness goals to their maximum potential.

Healthy Chicken and Veggie Hummus Quesadillas

by: Adam Moore
Wednesday, July 05, 2017

INGREDIENTS

RED-PEPPER HUMMUS 1/4 CUP

CHICKEN BREAST 10 OZ. (RAW)

PORTOBELLO MUSHROOM CAP, CHOPPED 1 LARGE

SMALL, 100-CALORIE MULTIGRAIN TORTILLAS 4

GOAT CHEESE, CRUMBLED 4 TBSP

RED ONION, CHOPPED 1/2 CUP

GARLIC, MINCED 2 TBSP

FRESH CILANTRO GARNISH

PICO DE GALLO GARNISH

COCONUT OIL SPRAY

DIRECTIONS

  1. Spray a nonstick skillet with coconut oil spray, and set on medium-high heat.
  2. Sear 1 tablespoon minced garlic in the skillet, then toss in chopped mushrooms. Sear and cook for about 3 minutes, stirring quickly with a spatula so that the mushroom does not completely wilt. Set aside in a separate bowl.
  3. Sear 1 tablespoon minced garlic in the skillet, then toss in chicken breast. Cook the chicken for about 12-15 minutes or until the meat is white when cut and the juices run clear. Set aside in a separate bowl.
  4. Thinly slice red onions, chop up fresh cilantro, and remove the pit from the avocado and cut into thin slices.
  5. Spread about 2 tablespoons (1/8 cup) of red-pepper hummus on each wheat tortilla.
  6. On one side of each tortilla, add half of the chopped chicken breast or half of sauté.ed mushrooms), a few red onion slices, 1 tablespoon goat cheese, 1/4 of an avocado, and fresh cilantro.
  7. Fold the quesadilla in half.
  8. Spray a nonstick skillet with coconut oil and set on medium heat. Allow the skillet to heat up.
  9. Add the quesadilla to the skillet and cook for about 2 minutes on each side. Be sure to press down on the quesadilla using a spatula so that it flattens out.
  10. Remove from the skillet and enjoy with fresh pico de gallo, Greek yogurt, or salsa.

Lean and Green Meal Replacement Smoothie

by: Adam Moore
Monday, July 03, 2017

LEAN AND GREEN MEAL REPLACEMENT SMOOTHIE

When you first start drinking green smoothies, you will immediately feel a difference in your energy and digestion. And now, with the MooreProtein, you can enjoy the same delicious, natural green smoothie with an extra boost of protein complemented by a faint hint of vanilla! This is just the fuel you need to power through the day or your next workout. Your taste buds will thank you just as much as your muscles will!


Ingredients

  • 1 scoop MooreProtein
  • 1 cup chopped kale
  • 1/2 small avocado
  • 1/3 banana
  • 1/4 cup pineapple
  • 3 strawberries (raw or freshly frozen)
  • Small bundle of wheatgrass (about 1/4 oz)
  • 1/4 cup water
  • Ice for desired thickness

OPTIONAL INGREDIENTS:

  • 1/4 cup uncooked oatmeal for added heartiness
  • 1/2 celery stalk

Directions

  • Add ingredients to a blender and mix until smooth.
  • Instead of using ice, you can freeze the fruit to chill the smoothie.
  • Optional: If you'd like to pack more complex carbs and make the shake thicker and more filling, add 1/4 cup of uncooked oatmeal.

MooreProtein Pancakes

by: Adam Moore
Thursday, June 29, 2017

MOOREPROTEIN, BANANA, BLUEBERRY, AND OATMEAL PANCAKES

A simple nutrition plan will ensure you go the distance and have a lifetime of good health. There's no need to use store-bought pancake mix full of flour and sugar. All you need is oatmeal and MooreProtein. The creamy taste of MooreProtein Vanilla sets these protein pancakes apart from all others you may have tried.

Ingredients

  • 1 scoop MooreProtein
  • 1/2 cup egg whites (or 3 egg whites)
  • 1/2 cup oatmeal (uncooked)
  • 1/2 medium banana
  • 1/2 cup blueberries
  • 2 tsp baking powder

Directions

  • Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.
  • Add eggs, banana, protein powder, and baking powder and pulse blend until smooth.
  • Toss blueberries into the batter and mix using a spatula or spoon.
  • Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake.
  • Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 sec on the other side.

Mustard Baked Salmon with Grilled Asparagus

by: Adam Moore
Wednesday, June 28, 2017

MUSTARD BAKED SALMON WITH GRILLED ASPARAGUS

Not only is salmon packed with protein, it's also full of healthy fats and nutrients. By all accounts, salmon is one of the best protein sources to add to your diet, but it can be difficult to cook and enjoy. It often takes trial and error to get your salmon recipe just right. Let's see if this recipe can help you out!


Ingredients

5 oz wild salmon (measured raw)

FOR MARINADE:

1 tbsp dijon mustard
1/2 tbsp olive oil
1 tsp minced garlic
Juice from half of a lemon
1 1/2 cup grilled asparagus
1/2 tbsp minced garlic

Directions

-Set oven to 405 degrees F.
-In a bowl, mix mustard, olive oil, garlic, and lemon juice.
-Pour the marinade over the salmon to completely cover it. For better flavor, place the marinating salmon in the fridge for at least one hour.
-Place the salmon on a baking sheet and top with slices of lemon (if desired). Bake for 10-12 minutes.
-Cut the bottom stems off the asparagus spears.
-Set a nonstick skillet on medium high heat and lightly spray with coconut or olive oil (if desired).
-Toss the asparagus and garlic in the skillet and sear for about 5 minutes, rolling the asparagus so that all sides are seared.
-Plate asparagus with salmon and eat up!

SPINACH-TOMATO-FETA CHEESE STUFFED CHICKEN BREAST WITH BROWN RICE

by: Adam Moore
Tuesday, June 27, 2017

SPINACH-TOMATO-FETA CHEESE STUFFED CHICKEN BREAST WITH BROWN RICE

If you're looking for a way to spice up your routine chicken breast recipe, then give this recipe a try!

Ingredients

6 oz chicken breast
1/2 cup raw spinach
1 Roma tomato
2 tbsp feta cheese
1/2 cup brown rice

Directions

-Set oven to 375 degrees F.
-Slice the chicken breast down the middle to make it look like a butterfly; be careful not to slice all the way through the chicken breast.
-Season the chicken breast with your choice of seasonings.
-Open the chicken breast and, on one side, layer spinach, tomato slices, and feta cheese.
-Fold the chicken breast like a sandwich and use toothpicks to hold the chicken breast closed.
-Bake for 18-20 minutes or until the chicken breast is completely cooked.
-Cook brown rice and add garlic and diced onion for extra flavor.
-Plate chicken and brown rice.

Lean Beef Spinach Meatball Pasta

by: Adam Moore
Monday, June 26, 2017

LEAN BEEF SPINACH MEATBALL PASTA

Ingredients

FOR MEATBALLS:

6 oz lean ground beef
1/2 cup shredded raw spinach
1/4 cup diced red onion
1 tbsp minced garlic
1/2 tbsp cumin
Sea salt and pepper, to taste

FOR PASTA:

2 oz wheat spinach pasta
1/8 cup marinara (natural and low sodium)
1 1/2 cup raw spinach
5 cherry tomatoes
1 tbsp low fat parmesan cheese

Directions
-Set oven to 405 degrees F.
-For added flavor, saute the red onions in a skillet using spray olive or coconut oil.
-Mix together ground beef, chopped raw spinach, red onion, garlic, and spices. Mix thoroughly using your hands until the spinach is completely mixed into the meat.
-Form two or three meatballs of roughly the same size using your hands. For accuracy, you can use a food scale to weigh and measure each portion.
-Place meatballs on a baking sheet and bake in the oven for 10-12 minutes.
-Cook pasta and stir in tomatoes, spinach, and cheese as desired.
-Mix in cooked meatballs and enjoy!

You Only Live Once

by: Adam Moore
Wednesday, May 24, 2017

As a supplement company owner and a fitness coach for 20 years I have heard it said a lot "well you only live once!"

Eat that cake ... you only live once. Hmm. Well it makes me wonder, if you only live once, then why not live it on your terms? The terms you have given yourself. "You only live once" isn't a reason or excuse to go and do anything that comes to your mind.

Along your path you have promised yourself certain things. Without getting too deep, I will just refer to your self made fitness promises. You have promised yourself (probably two days ago on Monday 😂) that you will eat clean, get the body you have always wanted and finally stick to that promise you have always made yourself.

When you're sitting at a restuarant and the picture of cake is staring you in the face and your friend says "have it! You only live once." Try and give that statement a second thought; yes, you only live once so when you are living it, be true to yourself. Some of our most important promises are the ones we make to ourselves.

You only live once .... so reach your goals, keep your promises and look like the badass you've always imagined.

Prepping for Meal Prep

by: Adam Moore
Monday, May 22, 2017


Meal prep is all about .... prep!  Meal prep can be a hell of a chore if you aren't prepared for it in advance and there are some things you can do to ensure it goes as quickly as possible!  With a bit of organization you can turn meal prep into a fairly quick ordeal.

  • Have your tupperware ready and accessible.  Make sure you keep it in a place which is close to the stove top so when it comes time to meal prep you can easily grab and fill them up.  Make sure the size you use is at the front and the proper lids are stored with them.  Nothing like surfing through tupperware hell.
  • Have your hardware ready at all times.  Whether it is your rice cooker, your pan for meats or your pot for pasta, make sure it is stored somewhere upfront where you don't have to move things to get to it.  Meal prepping should be the most frequent cooking you do so make sure its ready and available. 
  • Keep Mrs. Dash close!  Keep your seasonings you most frequently use within an arms length of that pan you chose.  The last thing you want to do is take the time to search through the spice rack for what you always use.
  • Steamer bags!  Buy your veggies in steamer bags!  For the most part they are the same price as buying veggies in bulk bags and even IF they are a few pennies more IT IS WORTH IT.  Toss the bag in the microwave and six minutes later you're done.  Pour them out into your tupperwares and recycle the bag.  Finished.  (Yea I said recycle.)
  • Clean as you go!  When the rice cooker is finished, distribute the rice and clean that bad boy!  Get it washed AND put away while your meat is cooking!  Whatever is finished, wash it and put it away immediately.  That way when the meal prep is done, cleaning is done right along with it!
  • Keep your supplements handy!  Don't hide them away in a cabinet somewhere or you WILL forget to take them!  Keep them out!  Besides, they look awesome anyway!

Meal prep 101 ladies and gentlemen.  Go get to it.


24 Top Benefits of Caffeine

by: Adam Moore
Wednesday, May 10, 2017


MoorePump contains a full dose of caffeine to enhance your workout but don't be fooled by the negativity!  Caffeine can have amazing benefits if used in moderation.

24 Possible Caffeine Health Benefits

1. In Japan, researchers have shown that caffeine increases memory. Also, a newer study out of Johns Hopkins University showed that a 200mg caffeine pill helped boost memory consolidation.
2. Caffeine mixed with carbs replenishes muscle glycogen concentrations faster after exercise.
3. Caffeine detoxes the liver and cleanses the colon when taken as a caffeine enema.
4. Caffeine helps keep you alert while driving during periods of sleep restriction.
5. Caffeine can stimulate hair growth on balding men and women.
6. Caffeine relieves post-workout muscle pain by up to 48%.
7. Caffeine may protect against Parkinson’s disease. Research shows that those who consume coffee are at less risk of developing Parkison’s disease and it even reduces the risk of those genetically more likely to develop the condition.
8. Caffeine helps ward off Alzheimer’s.
9. Caffeine increases stamina during exercise.
11. Caffeine may protect against Cataracts.
12. Caffeine may prevent skin cancer. A new study out of Rutgers University found that caffeine prevented skin cancer in hairless mice. 13. Another study showed that caffeinated coffee drinkers have less risk of developing melanoma.
14. Caffeine may reduce fatty liver in those with non-alcohol related fatty liver disease. This study comes out of Duke University.
15. Caffeine is shown to reduce liver fibrosis risk in patients with hepatitis C. As little as 100 mg per day is believed to have protective benefits.
16.Men who consume 250-375mg of caffeine per day have a much lower risk of developing ED (erectile dysfunction). Reduced risk was even observed among men consuming as little as 85mg of caffeine daily. This research was conducted by The University of Texas Medical School.
17. Caffeine may prevent ringing in the ears (tinnitus) in women: A study recently published in The American Journal of Medicine followed a group of 65,085 nurses since 1991. The women who consumed the most caffeine had the lowest incidences of tinnitus reported.
18. Caffeine Reduces Kidney Stone Risk. In a large 217,883 person study, those that consumed caffeine from any source had less kidney stone formation than those that did not consume caffeine. The researchers believe that this is because caffeine makes urine more dilute.
19. Caffeine improves reaction time and logical reasoning during times when sleep isn’t possible or restricted.
20. Caffeine helps those with asthma. A study published in the U.S. National Library of Medicine concluded that caffeine seems to open airways and help asthmatics breathe easier similarly to theophylline a drug currently used and one that’s a close cousin to caffeine.
21. Reduces driver error: A recent study conducted by the Australian Department of Defence found that caffeine consumption improves driving performance and reduces driver error. Caffeinated gum was used in the study on soldiers that had been sleep-deprived for 50 hours.
22. Caffeine may prevent weight gain: Research out of Germany showed that weight loss study participants who drank 2-4 cups of caffeinated coffee a day were more likely to be successful at keeping the weight off than those who did not consume caffeine.
23. Caffeine reduces chronic inflammation. Researchers from Stanford University found that caffeine blocks the expression of a gene responsible for low-grade chronic inflammation as we age. This inflammation eventually leads to high blood pressure, hardening of the arteries, and heart disease.
24. Caffeine seems to help reduce this age-related inflammation in those that are regular consumers of the drug.

Ref. Caffeineinformer.com