Core Training Newsletter

Core Nutrition

Metabolism is the process by which the body breaks down food to produce energy. Every time we eat our metabolism converts calories into energy. With age, our metabolism starts to slow down 5% every decade, which gives way to more body fat and less muscle mass. While much of our metabolic rate is determined by genetics, age, gender, and body size, there are some simple changes that can keep our metabolism healthy. It is a healthy lifestyle that truly transforms the body from head to toe.


1- Eat Quinoa Everyday

Quinoa is a complete food and an excellent source of vegetable protein for building muscle mass. Quinoa is considered a whole grain which includes the entire intact grain seed. Eating quinoa and whole grains every day can reduce the risk of premature death caused by heart disease, respiratory ailments, diabetes and other chronic diseases such as cancer.

Quinoa is gluten-free and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Quinoa is a great alternative to pasta or rice for a quick meal. It is a fabulous base for quick, filling salads. Also, you can have it everyday with fruit juices or healthy shakes for breakfast.

2- Enjoy Dark Greens

Broccoli is the ideal food for people who exercise regularly or play sports. It provides minerals that promote increased muscle mass.

Spinach and Kale are great sources of dietary fiber and glutamine, an amino acid that acts in the recovery of muscle mass, especially after an exercise routine. Spinach and Kale are excellent sources of mineral such as magnesium, iron, copper, calcium, potassium vitamin K zinc and phosphorus. It contains vitamin C, A, B1, B2, B6, E, and vitamin C.

4- Sweeten Your Live

Sweet potatoes and potatoes are an important source of energy and recovery of muscle mass. They are an excellent source of vitamin A, C, B1, B2, B6, manganese, copper, potassium and phosphorus.

These nutrients play an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin's youthful elasticity, and is essential to helping us cope with stress.

3- Choose Lean Protein

Every day, we need to eat plenty of protein to keep our metabolism running, our energy up and our blood sugar levels stable. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues.

Lean meats such as chicken, turkey, fish and beef boost your metabolism. They restock proteins and prevent loss of muscle mass. Eggs are an inexpensive source of economic protein. Most of their protein intake is in the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Nearly all legumes provide protein, fiber, B vitamins, iron, zinc, magnesium and potassium, but mature legumes such as black beans, kidney beans, lentils, chick peas and split peas are the best sources of protein. Packed with protein, fiber and essential fats, in small portions, nuts such as walnuts, almonds, flaxseed, chia and pecans, promote muscle mass.

Core Training Mastermoves

5- Eat Less Sugar

Sugar is closely associated with diabetes. Whether it’s in a piece of fruit, your soda or a pastry, sugar is made up of the same two components: fructose and glucose. Our bodies were only designed for a few pieces of fruit a day. NOT a smoothie, a fizzy drink, a slice of cake and ice cream. These foods stress the liver by making it work too hard at removing the chemicals and fats in these foods.

Type 2 diabetes is caused by your body becoming less responsive to insulin, the hormone that controls your blood sugar level in your body. Ideally a few portions (2-3) of fruit is enough fructose per day. Fructose breaks down in your liver and doesn’t provoke an insulin response. Fruits to include in your diet are apples, oranges, bananas, berries, kiwi, mango, melons, pineapple, watermelon, peach, plum, pomegranate, and papaya.

6- Eat Six Small Meals

When we eat a big meal, the sugar level in our blood rises, but once that meal is digested that blood sugar level falls. The bigger the meal, the bigger the crash - and the more we need for sugary snacks to refuel our bodies.

After few hours without eating, your blood sugar begins to plummet. This will make your hungry and you will grab whatever you can to refuel. By eating smaller meals your body functions more efficiently throughout the day and you prevent overeating. Every day we should eat five to six small meals rather than three larger meals every day. This will keep your metabolism efficient and prevent overeating.

The regular influx of food keeps your energy level stable and makes it easier for you to sustain mental and physical activity during the day. You need lots of fruit and vegetables and whenever you eat carbohydrates you need to combine them with protein because this stabilizes blood sugar further.

7- Build Core Muscles

Practice Core Training everyday. The initial training with Master Moves will strengthen your front, back and side muscles to help you firm up your midsection - the CORE of your body. Core strength should be a main priority of any fitness program. Once your CORE is lean and strong, you can practice more advanced exercises to build the rest of your muscles with natural symmetry, optimal strength and flexibility.

Find the courage to be healthy


The more you move, the better your metabolism works. Practice sports, dancing or look for opportunities to move more as you go through your day. Take the stairs instead of the elevator, exercise while watching TV, walk to the grocery store, or ride your bike more often.

Avoid bagels, white breads, and sweet desserts, which create a surge in insulin that in turn promotes storage of fat and slow down your metabolic rate.

Instead of feeling tired and drained after a gym workout, practice Core Training for 15 minutes a day. This practice will leave you refreshed and charged with energy.

For more energy, go for good carbs. Eat more fruits, vegetables, and whole grains, which have more nutrients and less of an impact on insulin levels.

Core Training for Any Age

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Be Courageous - Take The Core Challenge

10 Reasons for taking The Core Challenge

If you're feeling tired when you get up in the morning - If you need to lose weight and look fit - If you want to prevent premature aging, you need to develop your core muscles. This educational and inspirational program will help you achieve 10 goals from the "inside out."

  • Keep your metabolims healthy and efficient
  • Reduce overall stress
  • Eat right and save money
  • Enjoy more energy
  • Feel stronger and healthier
  • Get lean and fit
  • Develop discipline and will power
  • Be a food example for you family and friends
  • Quit bad habits
  • Live longer ans look younger

Don't let your failures, bad habits or limitations dictate who you are. Do not complain, make excuses, or wish that somehow things could be easier or different. Every great success is preceded by many failures. Successful people are successful not because of good luck but because they have adopted Best Practices. They have adopted the habits of success.

If you're serious about improving your health, fitness and working habits for the long run, consider taking The Core Challenge. For 100 days you have the opportunity to learn and follow Best Practices about hydration, nutrition, exercise, hygiene and energy.

During The Core Challenge, you will follow an action plan that will make you feel successful day by day. The key is to perceive success in your daily actions. If you actually feel successful, if you have a deep inner conviction that you will always have all that you need, it will be so. You will come to know who you really are.

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