Made Fit TV - Health & Fitness Entertainment

http://www.madefittv.com - To be sore, or not to be sore? That is the question that many people wonder when gauging their exercise intensity. Next-day muscle soreness, also known as "DOMS" (delayed onset muscle soreness), can be a necessary evil for many in a fitness program. But muscle soreness does not necessarily mean you got a better workout than if you don't experience it at all. Feeling achy and tight can typically start anywhere from 12 hours to 48 hours after a workout. It is the result of the tiny muscle fiber micro-tears that occur when stress is placed upon the muscles. These tears are very small and are necessary for muscle growth and increased performance. Some people experience it more than others, and some training techniques and intensities can bring it on more than others. It's all relative to what your body is used to. The important thing is to understand the difference between a real injury and just DOMS. In this week's Made Fit TV episode, I explain how you can alleviate the discomfort that DOMS can bring post-workout. There is no way to avoid it all-together, but you can learn how to manage it by knowing when to scale back your workouts, bump up your workouts, and how you can get the most out of your post-workout muscle soreness. Check out the video and the list below for some tips! 1. Warm up with at least 5 minutes of a moderate cardio exercise to loosen the muscles 2. Foam roll any muscles that are tight or that you will be using in your workout (Check out episode 5 for more info on foam rolling and how great it is!) 3. Cool down with at least 5 minutes of moderate cardio exercise to bring down your heightened heart rate 4. Eat 30 minutes after your workout, combining carbohydrates and protein to fuel muscle recovery 5. Drink water, at least 64oz, per day to hydrate your muscles and help flush out built up toxins 6. Take a warm shower to alleviate any pain and to loosen the muscles to feel less stiff 7. Get a massage at least once a month to keep your muscles relaxed and free of knots 8. Take supplements such as multivitamins and glutamine to help tissue repair and to replenish nutrients lost during the breakdown process of the muscles 9. Next day recovery cardio is better than doing nothing at all because it gets the blood flowing through the muscle fibers, increasing recovery and repair 10. Know when to take it easy! If you pushed yourself to the point where you were immobile the following day, scale back your workout next time and up the intensity little by little after that.

There are an endless amount of product and equipment available to use to mix up a workout program. Some are scams, where others really do enhance your health and fitness plan. One of them is the BOSU. A BOSU ball (acronym for "both sides up") is an air-filled half moon that is intended to challenge your overall balance, stability, agility, and overall body control and function. This works because when standing on an uneven, unstable surface like the BOSU, it kicks in more muscles in your entire body compared to when you are just standing on both feet on solid ground. In this week's Made Fit TV episode, I merely scratch the surface in showing you some creative moves you can do that target the entire body while only using the BOSU ball! You can spend your money on gimmicks, or those shoes that claim to firm and tone your legs - OR you can just skip the fake quick fixes and invest in this piece of equipment that is more versatile than your wildest dreams!

Meal preparation is probably the #1 health habit that most people lack in their daily lives. You struggle to even set aside 30 minutes a day for your workout - which is great! Nutrition accounts for 80% of your results, so if you're not eating healthy meals that complement your workout efforts, you could be spinning your wheels and not see any results. Reaching for processed snacks and high-carb foods that you think are "healthy" based on the packaging and marketing claims could be working against you. So, how can you have healthy foods readily available for meals and snacks without it eating up more of your time? In this week's Made Fit TV episode, I break down 10 Tips for Easy Meal Prep that you can do each week that will not only save you time and money, but speed up and optimize the results you're getting from your exercise program. Print off the list below, keep it on your refrigerator or any place you it can serve as a helpful reminder to you! Top 10 Tips for Easy Meal Prep 10.) Get a Pressure Cooker to cook your food in a fraction of the time of baking 9.) Get a Crock Pot to cook raw and frozen foods while you're away at work 8.) Make a Menu of what you want to eat through the week and stick to the plan 7.) Make a Date with your Grocery Store each week at the same time and shop off your menu 6.) Buy Frozen vegetables and fruits if you tend to let fresh go bad 5.) Buy Instant foods that are healthy, yet quick, to prepare, such as oats and brown rice 4.) Make a Baking Day once a week for you to bake up easy, healthy snacks for the week 3.) "5 at 9", or take 5 minutes at 9 o'clock each night to mix your shake, make your lunch, or prepare your breakfast for the following day 2.) Prepare your Carbohydrates for the week, making up a few days worth, plain, so you can quickly mix it into a variety of recipes 1.) Prepare your Protein in bulk so you can quickly add it to salads, sandwiches, pastas, and dinner dishes Check out the information below, too, for a breakdown of meal and snack portions to guide your meal planning! Portion Guide Use this as a guide for your meals and snacks. On average, you are recommended to eat 3 complete meals and 2 to 3 snack per day. This can vary more or less based on whether you are a man or a woman, your goals, and what your doctor recommends. Protein Meal: 3oz - 4oz or 22g - 30g Snack: up to 2oz or 7g - 15g Carbohydrates Meal: 1/2 cup - 1 cup or 25g - 45g Snack: 1/4 cup - 1/2 cup or 13g - 25g Fat Meal: 1/2 tbsp - 1 tbsp or 8g - 16g Snack: 1 teaspoon - 1/2 tbsp or 5g - 8g

Tabata Training is a method that is definitely picking up steam across the health and fitness community! Its popularity is due to the crazy intense rotation of fast-paced exercises with minimal rest and multiple sets. As I mention from the first Tabata video episode 32 (which you can check out below), the method is a great way to push your body off that plateau by increasing cardiovascular and muscular endurance and strength. In this week’s Made Fit TV episode, I show you even more movements you can use with the Tabata Training Method. I also demonstrate how to use a GYMBOSS, a helpful tool that to make your Tabata and interval workouts much more efficient! Download and print off the PDF below to track your workout.

Okay, let's just get it out in the open right off the bat... asparagus may make your pee stink, but it certainly doesn't stink for your health! Asparagus is one of the best vegetables you can incorporate into your nutrition plan. It's high in Vitamin K, Folic Acid, and antioxidants. It's also great for your digestion, managing menstrual cramps (for the ladies!), and for the anti-aging battle we're all fighting. So, in this week's Made Fit TV episode, I show you how to make my ultimate favorite asparagus recipe that has me eating it up like candy - really! Check out the video and copy the recipe below for my famous ham-wrapped asparagus. It's high in protein, low in calories, and packed with nutrients. Ham-wrapped Asparagus Ingredients: one bushel of asparagus, one package of lean low-sodium ham, 1 tsp olive oil, pepper, garlic powder 1. Pre-heat oven to 400 degrees and cover a cookie sheet with foil sprayed lightly with non-stick spray 2. Rinse the asparagus in cold water, trim the asparagus by holding at both - it will snap naturally; discard the bottom portion and keep the top part 3. Pat the asparagus spears dry, take two spears and wrap with one slice of ham 4. Place each wrapped piece on the foil side-by-side and lightly brush with olive oil 5. Drizzle with pepper and garlic powder to taste, bake at 400 for about 8 minutes, more or less depending on how tender or crispy you prefer the ham 6. Enjoy four pieces as an appetizer or snack, or eat more for easy and quick meal! Servings: About 4 Serving size: 4 Nutrition Info: 55 calories, 1g fat, 4g carbohydrates, 2g fiber, 8g protein Special thanks to Danielle Zanzarov-Rodriguez, host of the "Health & Wellness in No Time" teleseminar series! Check out this link to listen to my guest interview on incorporating health and fitness into your life in a simple way. You can even have a chance at winning some free Made Fit TV gear by entering the contest - just click here!

84 days, 140 hours of training, 8lbs of protein powder, 70 gallons of water, frequent mood swings, dozens of "no, thank you's" to food.... it all comes down to just 5 minutes on a stage in front of four strangers who will tell you if you are good enough or not. Sound like fun? That's the sport of figure for you! But that is the beauty of any sport - it takes extreme measures to make the end reward that much more sweet. But what happens when the end result is the last thing you expected? When the end result basically makes all of your work, sacrifice, and perseverance look like it was all for naught? I'll tell you what happens - you keep going! In this week's Made Fit TV episode, I experience first-hand one of the biggest disappointments of my journey as a competitive figure athlete. In my quest to achieve a qualifying spot for a national competition, I fall short. As a result, I am forced to face the reality that although my goal was not reached, maybe the experience of the journey and how I handled the disappointment was the goal that really mattered all along. I just want to say thank you to all the fans of Made Fit TV who give me support and strength. Without you, the day would have felt very lonely. Knowing that I can come back to you guys every Wednesday and Saturday morning is what keeps me going! Keep pushing. Don't stop. Never give up. In the great words of John Locke: "Don't tell me what I can't do!" ~Jenny DiDonato Thank you to the talented people who gave a special touch to my competition day! Elizabeth Henderson (Makeup Artist/Hair Stylist) http://www.facebook.com/elizabeth8881 Bryan Francis (Photographer) www.francisphotography.zenfolio.com

The world of supplements can be an intimidating and confusing one. Out of all of the supplements on the market today, the majority of them are not even scientifically confirmed to do what they claim to do. Then there's the question of which ones are safe and for what purpose. After endless emails on this topic, I decided to break down the basic information on what some common supplements are and if they are right for you. This weekend I attended and shot my video from the Redford Theater in Detroit for the NPC Novice Michigan Bodybuilding, Figure, Fitness, and Bikini Championships. Obviously, the use of supplements are huge in the sport, so I thought it would be appropriate to make it the topic of this episode. Check out the video for a basic crash course of what some of the popular supplements are and my opinions on them, and then you can judge for yourself.

A health and fitness program involves the basic cardiovascular exercise, strength and resistance training, and balanced nutrition. But in the middle of it all, one important part can easily be skipped over, which could potentially effect program results for the worse. It's flexibility! I get many emails and comments regarding the topics of injuries, recovery, and stretching. Flexibility training is very important in tackling these issues. In this week's Made Fit TV episode, I show you stretching movements that target the entire body using a towel so you can get in a good stretch at the gym or at home! **If you would like a chance to win a Made Fit towel, check out the video above to see how you can!!**

I have a new love... of a protein shake, of course! Thanks to Kasey from South Bend, Indiana, I have been introduced to a new protein brand and flavor of shake that is a great mix-up from the usual vanilla or chocolate protein shake. In this week's Made Fit TV episode, we demonstrate how to make the winning protein shake recipe from our giveaway contest in Episode 84, "Delicious Protein Shake Recipes." If you have not checked it out, take a look at all of the creative recipes in the comments section of Episode 84 here. In addition to making Kasey's recipe, we also put our own spin on it! Kasey's Fuzzy Navel Protein Shake Ingredients: 1 scoop Syntrax brand Nectar Fuzzy Navel whey protein isolate, 1 packet sugar-free orange drink mix, water 1. Mix the protein powder and drink mix 2. Add in 8 - 20 oz water 3. Mix to desired consistency and enjoy! Nutrition Info: 100 calories, 0g fat, 2g carbohydrates, 0g sugar, 23g protein Made Fit Fuzzy Navel Protein Smoothie Ingredients: 1 scoop Syntrax brand Nectar Fuzzy Navel whey protein isolate, 1/2 packet sugar-free orange drink mix, 2 tbsp fat-free orange sherbet, 1/2 tsp vanilla extract, 4 oz skim milk, water, ice cubes 1. Combine 5 ice cubes, milk, 4oz water, vanilla, sherbet 2. Blend for 20 to 30 seconds until ice is somewhat crushed 3. Add in protein powder and and half a packet of the drink mix and blend for another minute or two, or until desired consistency and enjoy! Nutrition Info: 170 calories, 0g fat, 15g carbohydrates, 13g sugar, 27g protein

Creativity is a huge part of making your health and fitness plan a success - same goes with your nutrition. If you avoid healthier options for fear they will taste bland, your overall results will suffer. You must understand that there is a way around it, and it doesn't have to be complicated at all. You just have to know how to modify your foods and what to replace to make your options healthier, yet still taste good. It's in times like these I am extra thankful for the Made Fit TV fans out there! Your participation in my show inspires the recipes I provide on my podcasts. This episode is no exception. Diane from Texas has been joining me and Chris during our live podcasts every Saturday for over a year now and she has given us the basic idea for this week's recipe: Healthy Deviled Eggs (or, "Angel") Eggs! Check out the video to learn how you can make this very simple, healthy, and yummy recipe! It's great for parties or for an everyday snack. Plus, the comparison I provide in the video of the nutrition facts of the deviled eggs to the angel eggs is staggering! Also, congratulations to our winner, Kasey from Indiana, of our protein shake recipe contest from Episode 84! It was a hard decision with all of the creative and delicious recipes you all provided us with. You can see them all in the comments section of the episode "Delicious Protein Shake Recipes." Chris and I appreciate all of your support and feedback and hope to get around to making all of the recipes eventually!

Lifting weights is important for everyone, no matter what the goal is. Whether is be for weight-loss, strength, "tone" (I hate that word because it's actually the product of dense muscle through weight training and lowered body fat, but, I digress...), performance, posture, the list goes on. Whatever the goal, I guarantee weight-training is part of the equation. When weight-lifting and resistance training, it can be easy for one to focus on how much they are lifting as opposed to the more important factor of how they are lifting. When I say "how," I'm talking about tempo. Over time, training at the same tempo - or at an incorrect tempo - could lead to injury, plateau, or just boredom of your weight training program. In this week's Made Fit TV episode, I show you the basic tempo you should practice when lifting weights. This goes for beginners all the way up to seasoned lifters. And to mix up your program, I show you a challenging tempo technique that can increase your muscle endurance, performance, and even size for you guys out there!

Time management is probably one of your biggest enemies when it comes to your fitness plan. You may think you don't have the time to work up a good sweat, but I guarantee you have 20 minutes to spare each day. Come one! The key is to get creative, stop making excuses, and try something different. The technique of supersetting your workout may be the answer. Superset is not a method that will give you super powers, but it will make you stronger! The basis of the technique is to perform two of more movements back-to-back with minimal rest in between sets. This method forces your body to push beyond your comfort threshold, improving your endurance in cardio and muscle performance. Like I said, it can take as little as 20 minutes a day to implement into your healthy eating plan and fitness program to see better results than you're already seeing. It can also be a great way to push your body over that dreaded plateau. I show you a great combination of total body movements in superset form in this week's Made Fit TV episode. Check it out, follow along, and print out the workout guide below to take with you to your sessions! Superset #1- Legs & Back * Squat to Back Row * Deadlift to Underhand Row Superset #2 - Chest & Abs * Push up to Plank Pelvic Raise * Chest Press to Reverse Crunch Superset #3 - Arms * Bicep Curl to Inverted Press * Front Shoulder Raise to Front Press

One of the most popular questions I receive in my emails and comments is "What is a good protein shake to drink?" After directing people to Episode 53 "What Protein Supplement is Good For Me?", I continue by saying that you can add whatever you want to a protein shake that makes it nutritious. However, sometimes leaving room for too many options leaves many to feel lost and undecided still on what to add to them. In addition, there is also a direct relation to the ingredients in your shake to what time of day you are training and when to drink them. So much to think about! Well, not to worry! In this week's Made Fit TV episode, I provide you with two delicious and healthy protein shakes straight from my own nutrition plan! It features one shake recipe that Chris loves, and one that I love! Check out the video and print off the recipe and nutrition information below so you can make these shakes part of your meal plan, also! Strawberry Banana Cheesecake Protein Shake Ingredients: 1 scoop vanilla or cookie-flavored protein powder of your choice, 1/2 cup skim milk, 1/4 cup water, 4 or 5 thawed frozen or fresh strawberries, 1/2 large banana, 1 tsp dry sugar-free strawberry jello mix, 1 tsp dry sugar-free cheesecake jello pudding mix, 3 ice cubes 1. In a blender, combine the water, ice cubes, and milk, followed by the protein powder, and strawberries 2. Mix for 30 seconds to allow the strawberries and ice cubes to break up 3. Stop the mixer and add in the banana and dry jello mixes 4. Blend for about another minute or two to desired consistency 5. Enjoy! (Add more water if you want it less thick) * This shake is best enjoyed as a morning meal replacement or one hour before an intense cardio or weight-lifting session because of the higher blend of carbohydrates, fiber, sugar, and protein. You can also split it in half for two meal replacements or snacks on a recovery training day. Nutrition Info: 320 calories, 3g fat, 35g carbs, 7g fiber, 25g sugar, 27g protein Peanut Butter Mocha Protein Shake Ingredients: I scoop of vanilla or cookie-flavored protein powder of your choice (if using chocolate flavor, cut the cocoa powder serving in half), 1 tbsp cocoa powder, 1 tbsp natural peanut butter, 1/4 cup skim milk, 1/2 cup chilled brewed coffee, 1 packet of sugar substitute of your choice (splenda, stevia, etc.) 1. In a blender, combine the coffee and milk, followed by the protein powder, cocoa, peanut butter, and packet of sugar substitute 2. Mix for one to two minutes, or until desired consistency 3. Add 2 ice cubes if you want it thicker 4. Pour it in a glass over ice and enjoy! *This protein shake is best enjoyed as a meal replacement or snack 30 minutes before a cardio or weight-lifting session, especially in the morning for an extra boost of energy. The higher fat and amounts and lower carb amounts are great for figure athletes in their training season. Nutrition Info: 250 calories, 10g fat, 10g carbs, 4g fiber, 2g sugar, 25g protein

Nothing bothers me more than to know that most people take better care of their cars than their bodies! People tend to use the excuse the "being healthy is expensive." Well, same with going to college, but most of us do it anyway and go into debt in the process! But, why do we do it? Because it is an investment in our future. Same thing with your health. Health is only as expensive as you make it. It is not something that you can go into debt with because the healthier you are, the longer and better quality life you will live. In other words, health is an investment that will pay you with priceless gains. The key is to be smart about what you invest your time and money into. In this week's episode of Made Fit TV, I show you Six Ways to Spend Smart on your Health that can save you money and get you healthier at the same time.

While some people call it "the male soap opera", professional wrestling has become a worldwide phenomena in sports entertainment. With that, all the bumps and bruises that come with the territory only allude to one fact...wrestling is a tough, intense sport. So, even though we know the drama is scripted and the punches are not full contact - the athletic ability of these modern day gladiators is certainly not in question. On this week's Made Fit TV episode, I go inside the ring with former TNA Wrestling star Petey Williams for a behind-the-scenes look at the intense conditioning needed to become a pro. And, believe me, we just barely skim the surface of the physical training, technique, work, and long hours that goes into it! But, I think you'll get the picture and find some interesting similarities between your conditioning techniques to that of a wrestler. We want to give a very special thanks to House of Truth Pro Wrestling School for hosting us, its owner/pro wrestling coach Truth Martini, and for his talented group of aspiring wrestlers who demonstrated their moves for our camera! If you think you have what it takes to be a pro wrestler, Truth will get you well on your way.