PORK TENDERLOIN

Good for: Waist-trimming
Lean meats are a great low-calorie source of protein, eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein everyday than the group average had 6 percent lower waist-to-hip ratios.

Lamb Dijon

Serves 6 (serving size is 2 chops)

1/4 cup Dijon mustard

3 tablespoons chopped fresh rosemary, no stems

3 tablespoons red wine vinegar

1/2 teaspoon freshly ground black pepper

5 garlic cloves, minced

12 (4-ounce) lamb chops, trimmed

cooking spray (olive or canola oil preferred)

1. Combine first 5 ingredients in a large zip-top plastic bag. Add lamb; seal and
marinate in refrigerator for 1 hour or up to 8 hours, turning bag occasionally.

2. Preheat grill or grill pan to medium-high heat.

3. Remove lamb from bag. Place lamb on grill rack or grill pan coated with cooking spray; cook 6 minutes on each side or until medium-rare or at desired degree of doneness.

NUTRITION PER SERVING

CALORIES 230 FAT 9.5 g PROTEIN 29.4 g SODIUM 243 mg FIBER 1.5 g CARBOHYDRATE 3.6 g

PB&J or PASTA WITH MEAT SAUCE

Good for: Muscle building and repair
The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.

Salmon

Good for: Cardiovascular fitness

The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption. So either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

Pineapple and Papaya

Good for: Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

Stretching Don't Pt. 2

Don't overextend your joints. Hyperextending can cause injury and doesn't help you in any way.

If it hurts, DON'T DO IT. Always listen to your body. If you're stretching correctly, you should feel tension on the muscles, and possibly some slight discomfort. If you have any sharp or serious pain during a stretch or exercise, STOP, you may do harm to your body.

Spicy Korean Pork Barbecue

Serves 4

1 pound pork tenderloin, trimmed

2 tablespoons granulated Splenda

2 tablespoons low-sodium soy sauce

2 tablespoons red chili pepper

1 teaspoon peeled and minced fresh ginger

1 teaspoon dark sesame oil

3 garlic cloves, minced

cooking spray (olive or canola oil preferred)

1. Wrap pork in plastic wrap; freeze 1 1/2 hours or until firm. Remove plastic wrap; cut pork diagonally across grain into very thin slices, approximately 1/8 inch or as thin as you can make them.

2. Combine pork and next 6 ingredients (Splenda through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

3. Preheat grill to 400°F.

4. Place a wire grilling basket on grill rack. Remove pork from bag; discard marinade. Place pork on grilling basket coated with cooking spray; grill 8 minutes or until at desired degree of doneness, turning frequently.

NUTRITION PER SERVING

CALORIES 175 FAT 6.6 g PROTEIN 26.5 g SODIUM 201 mg FIBER .3 g CARBOHYDRATE 2.9 g

Stretching Don't

Don't bounce! Use slow, even movements when stretching. Bouncing places too much stress on your muscles and joints.

Don't overstretch. Be patient, and never force your body to go where it doesn't want to.

Here are some general Stretching Do's:

Stay hydrated. Drink plenty of fluids before you exercise, as this will allow your muscles to perform and will increase the benefits of stretching.

Remember to breathe. While stretching, remember to breathe slowly and evenly. This gets oxygen to your muscles.

Stretch evenly. Hold each stretch for 20-30 seconds. Be sure to stretch your muscle groups that are tight and need to be stretched.

Q: Is stretching important?

A: Static Stretching is key AFTER workouts. You should do your foam roller/ stick exercises stretch before working out then warm up with cardio for 5 to 10 minutes, train, and then stretch. Static stretching before workouts has been shown to decrease the intensity of your muscle contractions, which can actually hurt your progress in the gym. Stretching after a workout is most effective because it releases the tension in the muscles from the workout. It also improves circulation and promotes healing and optimal recovery from your workout.

Don't Sit Back

So you've mastered one level of exercise. Great! But wait a minute, if you get too comfortable with one set of exercises, you'll lose ground on your fitness goal. That's why it's important to rate your comfort level with each exercise you try.

Inner Drive

It may seem obvious, you can't achieve success if you're not willing to take the first step. We can give you all the tools you need for weight loss, but if you're not willing to get off your seat, you won't get anywhere. You need to find that inner drive to accomplish your goals.

Test Your Thoughts

To see whether your thoughts are predominantly positive or negative, test yourself. It sounds extreme, but you only need to do it once: Carry a small notebook around for an entire day. Each time a thought about yourself pops into your head, write it down, and then write down if it's positive or negative. At the end of the day, tally your positive and negative thoughts. Even if you already suspect you lean toward the negative, seeing those thoughts on paper might give you the kick to be more positive. When you change your attitude, you'll change your life.