Mind Games

Your mind is a powerful tool. It can help you reach your goals, but it can also prevent

you from it. When you think negatively, “you boost production of the stress hormone which

affects your health, your weight and your mind.”, according to Dr. Daniel Amen, award winning

physician, psychiatrist and best-selling author. So for the New Year I challenge you to change

your thinking into good, valuable, constructive and positive thoughts.

“In his new book Change Your Brain, Change Your Body, Dr Daniel Amen identifies

the infuriatingly common scourge: the ANT (Automatic Negative Thought), which he describes

as ‘the -little voices that pop into your head and tell you you’re not good enough, not thin

enough, a rubbish daughter, mother, worker’.”

Everybody has these self-destructive thoughts once in a while, but it’s a matter of

how many, how often and what you do about it. Do you beat yourself up for eating too many

cookies? Are you dwelling over how much you should have gone to the gym this past month,

but you haven’t?

Push them away, out of your head and see what you can accomplish. Focus on a game

plan. What CAN you do, to better the situation? Forget about things you can’t control and take

action where you HAVE the power to change something.

- “I ate way too much over the holidays, my love handles are hanging over my belt”

-> “I will bring a healthy snack and lunch to work on Monday to cut down on calories”

- “I haven’t worked out in ages. I feel flabby”

-> “I will write down the times I’ll be at the gym this week, and follow through with it”

- “My skin feels wrinkly, I’m getting old”

-> “I will make sure to drink plenty of water and get enough sleep”

There are many ways to accomplish more positive thinking. Put positive goals on a sheet next

to your bathroom mirror. Think self-boosting, not self-destructive, just like the little engine going

over the hill “I think I can, I think I can!” What you think is what you are.

Get used to the positive and get rid of the negative. Your body will thank you.
 
Have a great New Year!
 
Yvonne
 

Abs At Gun Point!!

 Abs At Gunpoint

Recently I was on T-nation a great website with loads of articles on strength training and nutrition.

The abs at gunpoint artcile really resonated with me. I 've had clients try to eat supposedly healthy carbs but many times end of eating too many carbs and not getting the weight loss results they want. Carb cycling can be a very efffective way to force your body to dump fat.  I've known this from my bodybuilding days.

I'm sick and tired of people spewing generci nutrition information that doesn't get results. Most food journals I look at contain too many carbs. This is like the saying "give a person enough rope and he'll hang himself."  This seems to be true with carbs.  People eat them too late at night and usually in too large of quantities.

The problem is that many people give themselves so many carbs that they don't force their bodies to have to dip into fat stores for energy.  I don't care if this isn't mainstream thinking.  It just works.  I have personally used it on myself in clients to ge fat loss going.

So if you are stuck in a fat loss plateau. This could be the answr for you. Just like workouts nutrition plans need to be shaken up time to time to continue progress.

Here it is via T-Nation website:  http://www.t-nation.com/

Abs At Gunpoint By. Dr. Mike Rousell

Dr. Mike Roussell and Chris Shugart are blindfolded and tied to chairs in a room with no windows. A fully-automatic assault rifle is pointed in their direction.


A gruff voice says, "When I count to three, you will both tell me one thing that will solve the obesity epidemic for the general population and help the advanced athlete and bodybuilder shed fat rapidly."

Mike and Chris hear a metallic click. The safety has been removed.

"One, two, three!"

"Eat about 100 grams of carbs per day!" they shout simultaneously.

Silence. Then the rifle is lowered. The kidnapper smiles.

Why? Because even a homicidal nutrition nut knows that this simple solution makes more sense than just about any diet strategy you'll ever try.



The Power of 100 Grams

We've both been recommending this ridiculously simple yet powerfully effective dietary approach for years. We've seen it work with everyone from hardcore male bodybuilders to hardcore female kindergarten teachers.

It not only strips off the excess body fat, it accelerates the process of health improvement by exponentially improving the quality of your diet... all with one little guideline:

Eat about 100 grams of carbohydrates per day.

Why 100 Grams is Magical

Eating 100 grams of carb a day is as close to nutritional magic as you can get:

It's Low-Enough Carb

At 100 grams of carbs per day, you won't be in ketosis, but your carbs will be low enough that you'll be preferentially stoking your metabolic furnace with stored and dietary fats and not carbs. Also, most people won't experience any mental fogginess, crabbiness, or lack of energy that often accompany really low-carb diets.

It's High-Enough Carb

At 100 grams, you still have room to get in fast-acting carbs as part of your peri-workout nutrition strategy.

There's never a reason to skip tactical carbs consumed around your weight-training workout. Carbs taken in at this time won't contribute to fat gain and may even speed up the fat loss process. With a 100 gram daily allowance, you can scorch off the belly fat and maximize the anabolic potential of the peri-workout timeframe.

In addition, with 100 grams of carbohydrates allowed every day, there's no reason to avoid nutritionally ass-kicking fruits, berries, and vegetables as you have to do with 20 and 30 gram diets. This not only allows you to eat good-for-ya foods, it opens up your diet to a wider variety of meal choices. No need to live on bacon and string cheese for twelve weeks.

Key point: If you eat five meals per day plus your workout drink, 100 grams of carbs is the perfect amount. At each of your five meals you'll eat around 10 grams of vegetables (preferably green and fibrous) or berries, then during your workout you can slug down a serving of Surge Recovery and boom... 100 grams of carbs.









The Autoregulation Effect

With 100 grams of carbs to "spend" every day, the average person is going to experience powerful autoregulatory effects, even if they pay little attention to the other macronutrients. Follow the 100-Gram Carb Cure and, well, everything else just falls into place:

• With a limit of 100 grams of carbs, you'll naturally become selective about the types of carbs you eat, especially on training days when you only have around 50 grams to eat depending on your peri-workout strategy.



You'll have to remove refined carbs and the obvious junk food. You'll need to stick to mainly green fibrous vegetables, small portions of berries, and nuts. On non-lifting days you'll have room to eat some beans or a protein bar.



• Calories will be largely controlled since you'll be choosing more filling foods. These satiating food choices, being on the lower end of the carb count, aren't going to cause your blood sugar levels to go bonkers, which can lead to cravings and mood/energy fluctuations that we often try to "fix" with more food (and usually not the physique-supportive stuff.)



In short, it's just difficult to overeat when your food choices are controlled and carbs don't exceed 100 grams daily.



• Some people are label-reading, food-weighing, ingredient-list scanning, waitress-interrogating nutrition freaks. You know, like the humble authors of this article and many TNation readers. But not everyone is. They probably have lives and stuff.



For those folks, the 100-gram rule becomes an educational tool that teaches them to adopt eating strategies than can last a lifetime. The 100-grammer will be forced to read labels and check out serving sizes. He'll probably learn to cook his favorite foods since store-bought versions have all kinds of carby crap added to them.



The 100-grammer won't fall for bullshit "Low-Fat!" and "Made with Whole Grains!" health claims you see all over the cereal, bread, and Pop-Tart aisle. He'll ditch the fruit juice, most sugary dairy products, pasta, and HFCS-infused condiments. He'll become wary of those "guiltless" menu options at chain restaurants, which border on fraudulent.

In other words, by paying close attention to this one macronutrient, the 100 gram dieter will self-regulate, self-educate, and become more self-reliant. He also won't look like a land whale come summertime. Bonus.



100-Gram Carb Cycling



You can tweak this plan even further by adding the element of carb cycling.

As mentioned above, on training days you can eat around 10 grams of fibrous carbs at five different meals and then have a Surge Recovery for your workout nutrition. (Or FINiBAR pre-workout with Anaconda and/or MAG-10 during and after. Choose your weapon.)

On non-weight training days, don't add more vegetables and beans in place of the Surge Recovery to get to 100 grams of carbs. Instead, just remove the Surge Recovery and don't replace the carbs. This way you'll only be eating 50 grams of carbs that day.

So, about 100 grams of carbs on training day and 50 grams on non-training day. This simplified carb-cycling plan would easily get you over a weight-loss plateau or accelerate your current rate of fat loss.



The Rest of Your Diet



For the rest of your diet (i.e. protein and fats) there are a couple of other guidelines.

Eat protein at every meal: a bunch of eggs, protein powder, or a hunk of meat. It's hard to screw this part up.

Add fats to each meal as well. Don't go overboard with nuts and seeds because they come with their fair share of carbs and you'll quickly be on the 250 Gram Carb Plan. Walnuts are great because they have a lower carb count than any other nut, and they contain the most diverse fatty acid profile (including omega-3s).

Use oils and some butter on your vegetables. Sprinkle salads with different oils or cheeses. Don't skimp on fatty fish like salmon and take your daily Flameout.



Wait! Why Not Just Count Calories?

Good question. Sure, eat just 1200 calories of anything in a day and you'll lose weight. Thank you, Law of Thermodynamics.

But you could also lose muscle, wreck your metabolism in the long term, perform poorly in the gym, squander your long-term health, send your hormone levels into tailspins, raid a Chinese buffet, and risk programming in bad dietary habits ("Twinkie Diet," anyone?). It's also unsustainable and usually leads to fat regain and rebound.

Oh, and one more little-bitty thing: the higher-carb, "just eat smaller amounts of junk food" diet plan has the highest failure rate of any fat-loss strategy ever developed in history.

Yeah, there's that.



Mike's Sample Menus



Training Day

Meal 1: Eggs, spinach, cheddar-cheese scramble

Meal 2: Metabolic Drive Low-Carb, walnuts, 1 serving blueberries, Superfood

Meal 3: Salad (romaine lettuce, tomatoes, cucumbers) with chicken and extra virgin olive oil

Meal 4: Flank steak with asparagus and butter

Workout: Surge Recovery

Meal 5: Chicken breast with broccoli and extra virgin olive oil

Non-Training Day

Meal 1: 4-egg omelet with salsa and cheese, 1/2 a grapefruit (sprinkled with Splenda) on the side

Meal 2: Metabolic Drive Low-Carb, flaxseed oil, 2 serving strawberries, Superfood

Meal 3: Roasted chicken breast with spinach (wilt in a pan with minced garlic and extra virgin olive oil) and a small apple

Meal 4: Extra-lean ground beef sautŽed with peppers and onions

Meal 5: Roasted salmon (spread Dijon mustard on top before roasting) with asparagus and 1 serving great northern beans



Wrap-Up

Eat about 100 grams of carbs per day.

One rule. Damn-near universally effective for fast, painless fat loss. No gun-toting kidnapper required.

6 Ways to Beat the Winter Blues

Does the change in seasons bring you down? Does lack of sunshine make you blue? Ready to hibernate ‘til spring? Here’s a few tips to help you beat those winter blues.


Let the sun in. The seasonal increase in darkness can have a negative effect on your mood. To fight this, open the blinds and window shades when you get up in the morning. Also, try to spend a little more time outdoors on sunny days, soaking up some sunshine rays can improve your mood.

Enjoy a winter sport. Find a winter sport you enjoy, and before you know it, you’ll be looking forward to the cold weather. Whether it’s skiing, skating, or snowshoeing, aerobic exercise boosts your endorphins to lift your mood.

Exercise. Aim for at least 3-4 times a week for 30 to 45 minutes. This can be an easy walk on the treadmill, extra laps around the mall, or even just up-and-down the stairs at work. Exercise helps your mind by releasing those ‘feel good chemicals’ that improve your mood.

Eat a Healthy Diet. What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, white rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they can zap your energy levels and can affect your mood. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and drink plenty of water.

Treat yourself. Having something to look forward to can keep anyone motivated, even when winter seems endless. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party, or special event. If you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes.

Relax! You’re busy. Work, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say ‘no’ to extra opportunities. Try to spend a few minutes each day doing nothing. Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation can alleviate stress and leave you with calm energy. Mental exercises and positive thinking can help keep depression at bay.

Supplementation - Filling the Voids

According to USDA studies, less than 3% of Americans eat a balanced diet everyday. Fewer than 1 in 50,000 achieve recommended daily allowance (RDA) of ten essential vitamins and minerals. As a result, top medical associations and health organization now recommend supplements as “prudent” for complete nutrition.




The Challenge

Modern life presents many potential obstacles to long-term health:

Poor food choices: Almost 90% of us have a diet that is poor or needs improvement.

Excess weight: Increased risk of many long-term health problems.


Age-related changes: The process of aging slows down the body’s ability to utilize nutrients in the diet.


Confusion about the right supplementation: With the wide variety of supplements on the market, it’s no wonder that people aren’t sure which nutrients to take and in what quantity.


Environmental challenges: Poor air and water quality, as well as exposure to free radicals from pollution and the sun’s powerful UV radiation, all have an impact on health.



Why should you supplement?

Besides the obvious fact that you aren’t reaching the RDA of essentials vitamins and minerals every day, research suggests that increasing the intake of specific nutrients may be helpful in the following ways:



Prevents deficiency diseases
Promotes optimal health

Promotes the health of key body systems: heart and cardiovascular system, breast, lung, prostate, bones, muscles, blood vessels, eyes, teeth, and gums.

Promotes healthy immune function

Prevents free radical damage

Reduces the risk of birth defects

Choosing the right supplements


Food supplements are not regulated or standardized by the Food and Drug Administration. This means virtually any product can be sold. As a result, assuming two brands of product are the same is a big mistake. Choosing the wrong product can have strong negative effects on health.



So what should the conscientious consumer do? It’s just like shopping for healthy food options in the supermarket—you need to become a good label reader.


Ignore flamboyant product names. Extravagant terms like ‘extra strength’ or ‘meganutrition power’ are used to just to sell the product and are usually empty catchwords.

Look for nutrient amounts. Some companies will list a source, such as blue green algae or juice powder concentrate, but neglect to provide the amounts of many of the nutrients they claim to supply.

Make sure the amounts are listed by percent of the Daily Value or DV, not just in mg or ug amounts. This allows you to compare amounts supplied by competing products and to determine whether the supplement provides nutrients in proper proportion to one another.

Exercise caution with ‘one-a-day’ type tablets. Once a day supplement tablets rarely supply adequate amounts of all 24 DV nutrients. Some minerals such as calcium require quite a bit of bulk, one tablet containing all the nutrients in proper amounts would be very large.

Watch out for supplements that contain artificial colors, sweeteners or chemical preservatives. We get enough of these in our everyday diets without ‘supplementing’ for more. Some of the most common are FD & C Red #40, FD & C Yellow #96, Shellac, BHT, BHA, and sucralose.



Keys to a good product

The keys to choosing a good vitamin supplement can be referred to the as the 3 p’s:

Purity refers to the quality of the ingredients in a product. Choose organic/unaltered sources for their strong enzymatic action, balance, and phytonutrients.

Potency refers to levels of nutrients that are strong enough to be effective. A good product should have at least 100% of the RDA for all essential vitamins and minerals. Check especially for 100% of Biotin, which is often left out of inferior products.

Performance refers to the proof that the product actually gets into the blood-stream and delivers nutrients to the cells. Good products will have published ‘peer reviewed’ clinical studies proving their efficacy and ‘bioavailability’ or absorption.

Choosing the right supplements


Food supplements are not regulated or standardized by the Food and Drug Administration. This means virtually any product can be sold. As a result, assuming two brands of product are the same is a big mistake. Choosing the wrong product can have strong negative effects on health.



So what should the conscientious consumer do? It’s just like shopping for healthy food options in the supermarket—you need to become a good label reader.



Ignore flamboyant product names. Extravagant terms like ‘extra strength’ or ‘meganutrition power’ are used to just to sell the product and are usually empty catchwords.

Look for nutrient amounts. Some companies will list a source, such as blue green algae or juice powder concentrate, but neglect to provide the amounts of many of the nutrients they claim to supply.

Make sure the amounts are listed by percent of the Daily Value or DV, not just in mg or ug amounts. This allows you to compare amounts supplied by competing products and to determine whether the supplement provides nutrients in proper proportion to one another.

Exercise caution with ‘one-a-day’ type tablets. Once a day supplement tablets rarely supply adequate amounts of all 24 DV nutrients. Some minerals such as calcium require quite a bit of bulk, one tablet containing all the nutrients in proper amounts would be very large.

Watch out for supplements that contain artificial colors, sweeteners or chemical preservatives. We get enough of these in our everyday diets without ‘supplementing’ for more. Some of the most common are FD & C Red #40, FD & C Yellow #96, Shellac, BHT, BHA, and sucralose.

Death in a cup!!

Caribou Med Milk Mocha With Whip





Every week I pour through food journals and see a common type of foo or should I say beverage that has more calories than most food. 

That beverage is usually from Starbucks ore Caribou.  Many people that are consuming this drinks have the goal of losing weight and bodyfat.

I'm here to say that if you are serious about attaining the goal of getting leaner than you need to ditch these drinks and I'll tell you why as a I present my case against them.

Once in awhile wouldn't be bad but daily will kill any efforts to burn fat.

Here are the reasons why these drinks are bad for those that who wish to get leaner.

1. Tons of sugar which spikes blood sugar causing your body to release tons of insulin to counteract the spike which basically puts your body into a fat storing mode.

2.  Many of them have high fat contents which sends the calories through the roof. Science says you need to burn 3500 extra calories to lose a pound of fat. If you are getting an extra 500-600 calories per day from these drinks which is very possible to do than you are actually undoing your exercise calories burned and can actually swing the pendulum in the other direction that direction is weight gain

3.  Because these drinks are so loaded with sugar and caffeine you are setting yourself up for a peak with a crash behind it. Those of us who know what that crash feels like understand that when that occurs your workout is basically done and energy is nil making it hard to get motivated to exercise. 

Here are a couple of the worst ones I found..

Caribou Medium Medium  Milk  Chocolate Mocha  With  Whip
35 grams of fat that's 315 calories of fat!!
51 grams of sugar. Wow what a shot of insulin that will bring on.
550 Calories. That's almost half of someone's daily  caloric intake!

Caribou Hot Cocoa
58 Grams of sugar-huge blood sugar spike/insulin release=fat storing
38 grams of fat!!
620 calories-WOW!

Peppermint White Mocha From Starbucks
100 grams of sugar-seriously triple digits??
22 grams of fat-still quite punch
660 calories-Need I say more how about happy holidays

So are you one of these people who is attached to these rinks or can you quit? If you are telling me that you want to lose weight but do not want to give up these drinks than you aren't serious you are just doing lip service.   You might have known all along they were not good choices but here the proof right in front of you,

So what do you do if you like hot drinks with caffeine?

My advice is to switch to black coffee and a little, notice i say a little Truvia sweetener (no aspartame)and some lite creamer.  I personally like a good cup of coffee in the morning just without the sugar and fat which not only will add fat to by physique but also mess with my energy levels. Another option is to switch to flavored teas. 

Remember two for the keys to losing bodyfat are not spiking blood sugar and keeping calories in a deficit. These beverages do just the opposite. That is the plain and simple truth.

Four tips for back pain relief



One of the biggest complaints I get from many of my personal training
clients is back pain.

 Practically everyone has experienced it at one point or another.

That's why in today's article I'll show you a few quick and easy
 exercises that'll help ease the pain ... so you can enjoy the rest of
 the holiday season!.

 Back Pain? Find Relief With These 4 Simple Exercises


Did you know 8 out of 10 Americans experience back pain at one point
or another?

 Chances are you've experienced some type of back pain too.

 One of the keys to avoiding back pain -- and even reversing it -- is
 to stay healthy and exercise.

This strengthens the surrounding muscles that protect your back from
injury.

However, if you're already experiencing back pain, here are four quick
exercises you can do right now that will help ease it:


 Wall Squats -- Start by placing your back flat against a wall. Make
sure your heels are touching the wall. Now walk your feet about 12
 inches out in front of you. Keeping your abs tight, squat until your
 knees are at a 45-degree angle. Hold this position for 5 - 10 seconds.
Now straighten your knees and repeat for 10 more reps.



 Hip circles -- Place your feet shoulder width apart. Now place your
 hands on your hips. Rotate your hips clock wise 10 times (pretend
 you've got a hula hoop). Now go counter-clockwise 10 times.
 Repeat each side 2 more times.

.Torso twists -- Start with your feet shoulder- width apart. Keep  your arms hanging by your sides.

 Now swing your arms and torso to one side. As your arms swing around,

 let them pat your lower back gently. Now swing your torso and arms to

 the other side. Again, let the arms swing around until they pat your

 lower back. Repeat this 10 times for each side.

Single knee to chest -- Lie on your back.

Straighten your legs. Now while keeping your left leg straight, bring

your right knee towards your chest. Use your arms to help bring it as  close as you can. Hold for 5 seconds. Release and straighten out the right leg. Now keeping the right leg straight on the floor, bring the  left knee towards your chest, again using your arms to help out. Hold  for 5 seconds and release. Repeat this 10 times each side.

Follow these four simple exercises and back pain will soon be a thing  of the past.


 By the way -- did you know back pain can be avoided completely by
 staying fit and healthy?

Step It Up Part III-X Factors

We have been talking about fat loss over the last few weeks.  Cardio and strength are the obvious but there are other factors I feel are very relevant to your success in dropping bodyfat. 

Here they are...


1. Mental Focus
You need to have a clear vision of where you want to go. Something that drives you to get your butt out of bed in the morning.  Put that vision or long term goals up where you can see it each day. Also make it more tangible by adding some visual effect to it. Here's an example. I have some serious business goals that I want to accomplish by the May of next year and I need to focus daily moving towards accomplishing these goals.  I set them at  conference put on by my coaching organization called NPE. I have this great NPE coffee mug that I fill every morning on the way to work. That visual aid reminds me of why I get up and do what I do each day. Bottom line it has to be more about just losing weight maybe it's being there for your kids or gaining more self confidence in your business by being more fit whatever it is write it down and post it up with something visual that reminds you of where you want to go.

2. Hydration When the body is well hydrated your fat burning organ the liver works better. You also flush out excess water retention which can appear like fat.  If you are dehydrated your liver has to redirect it's efforts to help the kidneys function better thus putting a monkey  wrench in the fat burning machinery. A good rule of thumb is to drink 1/2 your bodyweight in ounces. So if you weigh 200 pounds drink 100 ounces which equates to 12.5 8 oz glasses.

3.)Sleep- Studies show people who are sleep deprived tend to gain more weight. This is attribute to higher levels of the hormone ghrelin which tells your boy your hungry driving you to eat more calories. So get 7-8 hours a night to nip this problem in the butt.

4.)Stress- When you are under a lot of stress or aren't managing it well you tend to release more of the hormone cortisol which leads to high blood sugar and more storage of abdominal fat. If you are feeling stressed make sure you find outlets such as exercise, meditation/relaxation techniques and give yourself downtime.  If this hormone is high it tends to drive more stress eating as well.

5.)Set the environment- You need a create an environment that motivates you. Back in the 80s when I started working out we had this little gym with heavy metal music cranking and that did it for me. I'm a hairband fan so I now use my I-Pod with my favorite music and work out at gyms and my studio which have windows and the layouts I like.  Many times a home gym just doesn't cut it because of all the distractions or even the big industrial gym either.  Find a place that energizes you instead of sucks energy from you.


So these are a few other things to keep in mind to help you be successful in your fat loss quest. Please post any other tips you might have so others can benefit as well. The bottom line is draw up a good plan and execute it. If you don't know how to do than than hire someone who does so you can quit wasting time and start making progress.

Step It Up Part II-Metabolic Strength Training



Last week we talked about stepping out cardio activity to stimulate your metabolism using intervals. This week we are covering strength training.  The same concept can be applied here.

Typically strength training is one using free weights or machines targeting specific muscle groups while taking rest periods between sets. This might work for a bodybuilder but most people do not want to bodybuild.

What works is moving in circuits or groups of exercise with little or no rest trying to get the heart rate up and adding in intermittent rest periods. Also focus on exercises that involve the whole body and are compound exercises. These will burn more calories, move your body in a functional manner to improve functional strength, and you can hit more muscles in less time.

Here are some examples:

Squats vs. leg Extension
Lunge to bicep curl vs. seated machine bicep curl
Step up to overhead press vs. seated overhead press


Basically total body or compound movements that use multiple joints are better than exercises that use only 1 joint.  Here is a circuit I use with myself and clients. Do 2-3 circuits of each resting one minute between circuits.

Abs/Core

Leg lift and crunch pike combo  15 reps
Alternating  turning sit ups on stability ball  10-15 reps each way
Side bend over stability ball or on edge of bench  15 reps each side

Legs
Squats any version 15 reps
Single leg squat  15 reps each leg
Stiff leg deadlift with dumbells  15 reps
Plyometric squat jumps 15 reps

Pull
Squat to row cable 15 reps
Kettlebell swing 15 reps
Reverse flyes with dumbells over stability balls 15 reps
Lateral walking with alternating dumbell curls 15 reps (go 7-8 reps and change directions)

Push
Push ups  any version   15 reps
Standing cable or rubber tubing punch step forward and press with both arms(alternate legs)  8 reps each side

Step up to overhead dumbell press alternating legs  15 reps
Tricep Dips on bench  15 reps


This gives you an idea of what a n intense metabolic fat burning workout looks like. You can substitute exercises if you like based on injuries you may have and ability.  The take home point is work hard minimize rest and get that heart rate up. You should sweat more and feel more gassed after wards.  You might even fail on some sets that's okay push to the max because you will love the results.








Abs

Step it up to burn fat part 1

 



Back in the day we were told you had to stay in the fabled fat burning zone with your cardio to burn more fat and less sugar. This was commonly taught all around the fitness realm.  Many people would drone out like zombies on some piece of cardio equipment staring vacantly ahead or even sometimes throwing towels over the time so they wouldn't have to look at how long they had to go.

 

Some kooky myths popped up like "you need to do 1 hour minimum of cardio to really burn fat and "cardio needs to be one everyday.  These are truly fairy tales.

Here's the deal. A 1996 study by Treuth, Hunter and wWilliams studied two groups of cyclists one group did intervals at 100% of their VO2 Max and the other continuous cycling at 60% of their VO2 max(The fat burning zone)The interval group not only burned more calories during the workout but significantly more calories 24 hours post work.  Likewise another  study done by Laforgia in 1997 did a similar comparison using running and subjects who did the intervals had a much more significant amount of fat loss.

The bottom line is if you are serious about burning more fat you need to incorporate some interval training into your cardio regimen.  This will elevate your metabolism post workout for up to 38 hours. Basically burning more fat even when you might be sitting at your desk at work. 

There are several ways to do this. Here are some examples:
1.)Spinning class or hill programs on the stationary bike
2.)Run/Jog or walk/jog depending on your fitness level
3.)Boxing/Martial Arts
4.)Mountain Biking
5.)Agility Drills/Plyometrics mixed with recovery jogging
6.)Basketball-hustling not standing around
7.)Snowshoeing/Cross country skiing on a hilly course


Here are some interval formats to use

Always do a 5-10 min warm up and cool down with each of these

• 5-6x 3 minutes of hard work at 95-100% max HR with 2-3 min recovery periods
• 4 x4 minutes at 95-100% man hr with 3-4 min recovery periods
• 8-12 x 30 sec  cranking it out with 1-2 min recovery periods

So if you are stuck on a boring cardio routine crank it up with some new intensity and creativity. Also this is very time efficient. I believe 25-30 min of intense cardio is better than 1 hour of light "fat burning" cardio. Jack up the intensity 2-3 times per week and you should start seeing that fat melt off.

Stay tuned next week as I address strength training for max fat loss part 2 of this blog series.

 

Five super snack ideas to keep you on track



One of the frequently asked questions I get is what do I do for snacks?  Many times I see snacks being unbalanced  with too many carbs(pretzels, crackers) or a lot of fat and protein and no carbs. Each snack should have some quality protein mixed with a healthy carb.

As always with nutrition it's imperative that you prepare food ahead of time. Hard boil 5-6 eggs to get you through the week, buy enough fruit etc.  These snacks ideally are best between lunch and dinner and between dinner and breakfast to keep blood sugar stable and stoke the metabolism. Which are two things vital to your weight loss success.

Here are 5 good snack ideas.

#1-Blueberry Yogurt
1 C.  Low fat Greek Yogurt Plain

3/4 C. Fresh Blueberries

Add a few slivered almonds, if desired

Stevia (optional)
Mix all together, smashing some of the blueberries, to make a sweeter yogurt.

TJ's Low-fat Greek Yogurt (plain) is a rich-tasting, but low-fat, high protein, low-carb treat! I love it in smoothies too.
 
#2-Cottage Cheese w/Fruit & Nuts
Low Fat Cottage Cheese

Grapes (red or green seedless)

Walnuts or Almonds

Cinnamon or Nutmeg
Add all ingredients, mix and enjoy
 
#3-Sesame Ginger Lettuce Wraps
1.5 pounds chicken boneless,skinless,cubed

1/3 cup cashews or peanuts

1/4/ cup grated carrot

3/4 cup mushrooms diced

1/4 cup bean sprouts

1 can diced water chestnuts

1 head of lettuce (washed)

Sesame Ginger Dressing/Sauce



Cook mushrooms and chicken until done. Add cashews, grated carrot, bean sprouts, and water chestnuts. Cook 2 minutes. Add Dressing/Sauce, heat thoroughly. Separate lettuce leaves. Spoon chicken mixture on lettuce leaves. Fold to eat. Serves 6.



Sesame Ginger Dressing/Sauce

2 tablespoons rice vinegar

2 tablespoons vegetable oil

2 tablespoons sesame oil

1-2 tablespoons fresh ground ginger

2 teaspoons soy sauce

1-2 tablespoons hot chili oil

pinch salt

pinch garlic powder
 
 
#4-Turkey Avocado Roll



Deli Sliced Turkey-Boar's Head is the best

Fresh Avocado (sliced)


It's kind of like a ham and cheese roll up...except better for you! Take the turkey, and roll it around the avacodo...then enjoy! A great snack, that doesn't spike that blood sugar!
 
#5-Hard Boiled Egg/Fruit
Hard boiled egg with whole pear or peach




#6-BONUS
Apple or pear with 1 piece of string cheese


I hope this helps. It still up to you to make sure you have them prepared for grab and go during your busy days.

How's your gut??

Many times we are so focused on carbs, proteins, fats and vitamins. One key area we tend to forget is digestive health. No I'm not talking about just having some gas or being constipated. Actually it's much bigger than that.  Your gut i.e. digestive tract needs to be functioning optimally for your boy to properly absorb nutrients and avoid taking in toxins.  Below is a great artcile I use from pt on the net a resource base web site we use for keeping on top of the latest exercise and nutrition trends.

As trainers we used to recommend a good mulitvitamin/mineral along with omega 3s as the base for supplementation. Now we are adding a probiotic to the mix as well as fiber if the person is not getting in enough.   Check out this article I pasted below to see why this is so vital.


Gastrointestinal Health



by Teresa Doherty


Date Released : 05 Jun 2009




The condition and function of our gastrointestinal tract (GIT) is essential to our well being. The GIT harbors a rich flora of more than 400 different bacterial species. Billions of these friendly bacteria build colonies in the small and large intestines and constitute the first line of defence against illness and disease. The health and survival of these friendly bacteria depends upon lifestyle and dietary factors.

The Gastrointestinal Tract

The GIT is self running and self healing. It is one of the largest interfaces between the outside world and the human internal environment. The nine meter tract constitutes the body’s second largest surface area, estimated to cover approximately 250 to 400m2, which is comparable to the size of a tennis court. During a normal lifetime, 60 tons of food passes through this canal. The body must be able break this food down into tiny particles so they can be absorbed through the intestinal lining and into the bloodstream where the nutrients and calories are taken and used by the cells. The waste products of digestion and metabolism must be effectively removed through the kidneys, bowels, lymphatic system and skin.

The Intestinal Flora

There are more bacteria in our intestinal tract than there are cells in our body. A total of 100 trillion bacteria live together in our digestive system, in either symbiotic or antagonistic relationships. Their total weight is about four pounds, equal to the size of the liver. The most important friendly bacteria are Lactobacillus acidophilus and Bifidobacterium bifidum. They have many functions and act like a symbiotic organ to protect our health.

The Functions of Healthy Intestinal Flora

Health intestinal flora are responsible for performing the following functions:

1. They produce acids that keep the pH balance of the intestine. This acid environment prevents disease-producing microbes from getting a foothold.

2. They prevent colonization of the intestine by pathogenic bacteria and yeast by protecting the integrity of the intestinal lining.

3. They manufacture many vitamins including the B complex and vitamin K.

4. They increase the absorption of minerals such as calcium, magnesium, iron and manganese.

5. They increase resistance to food poisoning through their powerful antibiotic effect.

6. They prevent the overgrowth of disease-causing microbes, such as candida, helicobacteria pylori, E. coli and salmonella.

7. They prevent and treat antibiotic-induced diarrhoea.

8. They inhibit the growth of bacteria that produce nitrates in the bowel. Nitrates are bowel toxins that can cause cancer and reduced activity in bacterial enzymes associated with the formation of cancer-causing compounds in the gut.

9. They help to regulate peristalsis and bowel movement.

10. They help prevent the production and absorption of toxins produced, which reduces toxic load to the liver.

11. They help prevent urinary tract infections.

12. They contribute to improved immune function and protect against development of allergic conditions.

Intestinal Flora and Dysbiosis

In the early 20th century, Dr Eli Metchnikoff popularized the theory that disease begins in the digestive tract because of imbalance of intestinal bacteria. He called this state dysbiosis, which comes from symbiosis, meaning “living together in mutual harmony,” and dys, which means “not.” The common causes of altered intestinal flora and dysbiosis include the following:

1. Antibiotic use simultaneously kills both harmful and helpful bacteria throughout the body.

2. The use of anti-inflammatory medication, birth control pill and steroid drugs.

3. Psychological and physical stress.

4. Altered gastrointestinal peristalsis. When peristaltic action slows down, a rapid overgrowth of harmful bacteria is probable.

5. The use of laxatives.

6. The use of antacids, which encourage an alkaline environment and favors an overgrowth of harmful bacteria.

7. Poor dietary choices: high protein, high animal protein, high sugar and refined carbohydrate, high fat and low fibre.

8. Undigested protein, as a result of its high consumption, can lead to an overgrowth of harmful bacteria. It has been estimated that as much a 12 grams of dietary protein per day can escape digestion in the upper GIT and reach the colon.20 This undigested protein is fermented by the harmful microflora, increasing its number and activity.

The Effects of Dysbiosis

Alterations in the bowel flora and its activities are now believed to be a contributing factor to many chronic and degenerative diseases that include: inflammatory bowel disease, rheumatoid arthritis, yeast infection (Candida Albicans) irritable bowel syndrome and ankylosing spondylitis, urinary tract infections and cancer. Digestive problems that include constipation and/or diarrhoea, abdominal pain, gas and bloating are also indicators of dysbiosis.

Healing Options

Maintaining or attaining a healthy colon is uncomplicated. Adhere to the following guidelines:

• Use a good probiotic supplement to restore healthy flora

• Consume foods that stimulate the growth and activity of the healthy flora in the GIT. A form of natural prebiotic is obtained from the indigestible starch found in banana, onions, leeks, asparagus and Jerusalem artichokes

• Increase fiber intake

• Reduce the intake of protein, in particular animal protein, refined carbohydrates and sugar and saturated fats

• Maintain good levels of omega 3 fatty acids

• Reduce levels of wheat and rye

• Drink adequate levels of water

Probiotic Supplement vs Commercialized Yogurt

In order to have any benefit, products that contain Lactobacillus acidophilus and Bifidobacterium bifidum must provide these organisms in a manner in which they can survive. Typically, a high quality commercial preparation (probiotic supplement) produces greater colonization than eating yogurt. Yogurt is usually made with Lactobacillus bulgaricus or Streptococcus themophilus. While these two bacteria are beneficial and possess some health benefits, they are transient visitors to the GIT and do not colonize the colon. Proper manufacturing, packaging, storing of the product with the correct amount of moisture and freedom from contamination and the need for refrigeration is also necessary to provide maximum benefit. Some yogurts are pasteurized. This process destroys both harmful and beneficial bacteria. When fruit is added to yogurts, the culturing agents nibble on the fruit sugars rather than ferment the milk. Chemical additives are added to fruit yogurts to prevent the live bacteria from coming into contact with the fruit sugars. The fruit added to commercialized yogurt is processed. Many commercial types of yogurt contain refined sugars, additives and preservatives.

To conclude, proper digestion is essential for optimum health. Incomplete or disordered digestion can be a major contributor to the development of many diseases. Good health begins within the body and particularly within the colon. Without proper elimination of waste products, there are serious repercussions to our health.

Maintaining or attaining a healthy colon is straightforward: eat a nutrient rich diet that is high in fibre, drink water, moderate amounts of protein, seed and maintain the health-promoting microflora and take appropriate actions when there are problems.





References:

1. Bengmark S, Ecological control of the gastrointestinal tract, The role of probiotic flora.Gut, (1998) 42:1-5.

2. Bland J et al, Clinical Nutrition: A Functional Approach, Gig Harbor, Wash, Functional Medicine Institute, (1999).

3. Shahani KM and Friend BA, Nutritional and Therapeutic aspects of Lactobacilli, Journal of Applied Nutrition, (1984) 36: 125-152.

4. Roberfroid M, Prebiotics and Probiotics: are they functional foods? American Journal of Clinical Nutrition, (2000), 71 (suppl): 16825S-7S.

5. Anad SK et al, Antibacterial activity associated with Bifidobacterium bifidum. Cultured Dairy Products Journal, (1984) 19:6-8.

6. Murray ND and Pizzorno J, Encyclopedia of Natural Medicine, Prima Publishing (1997).

7. Reddy et al, Natural antibiotic activity of Lactobacilli acidophilus and bulgaricus, Cultured Dairy Products, (1983) 18(2):15-19.

8. Shahani KM and Ayebo AD, Role of dietary Lactobacilli in gastrointestinal microecology, American Journal of Clinical Nutrition, (1980) 33:2448-2457.

9. Ayebo et al, Effect of feeding Lactobacillus acidophilus milk upon faecal flora and enzyme activity in humans, Journal of Dairy Science, (1979) 62 (Suppl.1): 44.

10. Bogdanov IG et al, Antitumor action of glycopeptides from cell wall of Lactobacillus bulgaricus, Bulletin of Experimental Biology, (1977) 84:1750

11. Plaskett Dr L (2004), Distance Learning Course in Nutrition (2004) London: Thames Valley University.

12. Jameson RM, The prevention of recurrent urinary tract infection in women, The Practitioner, (1976) 216:178-181.

13. Metchnikoff E, The Prolongation of Life, Optimistic Studies, London: William Heinemann. (1907) 161-183.

14. Gismondo MR, Antibiotic impact on intestinal microflora, Gastrointestinal Int, (1998) 11:29-30.

15. Bjarnason I et al, Side Effects of Non-Steroidal Anti-Inflammatory Drugs on the Small and Large Intestines in Humans, Gastroenterology, (1993) 104 (6): 1832-47.

16. Lenz HJ and Druge G, Neurohormonal pathways mediating stress-induced inhibition of gastric acid secretion in rats, Gastroenterology, (1990) 98:1490-1492.

17. Moore WE et al, Some current concepts in intestinal bacteriology, American Journal of Clinical Nutrition, (1978) 31:S33-S42.

18. Trenev N, Probiotics, Nature’s Internal Healers, Avery. (1998).

19. Hawrelak J and Myers S, The Causes of Intestinal Dysbiosis: A Review, Alternative Medicine Review, (2004) 9(2):180-197.

20. Linder MC, Nutrition and metabolism of proteins, in: Linder MC, ed, Nutritional Biochemistry and Metabolism, 2nd ed, Norwalk, CT: Appleton and Lange. (1991) 87-110.

10 Cool Nutrition Tips For Getting Lean

1. Get real and be specific. Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week." Avoid fantasy-land goals that will only frustrate you.




2. Get prepared. Throw away all the junk, the processed, and the "bingeable" foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!



3. Get support. Whether it's your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, especially during trying times.



4. Make daily notes. Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you're inspired, write a novel! The key is to hold yourself accountable.



5. Create a food-free reward system. How about a new workout outfit, pair of jeans, shoes -- or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.



6. Buy a pedometer. A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You'll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.



7. Don't skip breakfast. Research shows that the most successful "losers" never skip it. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Here are some examples: an egg-white omelet with fresh berries and a piece of whole-wheat toast, or a skim milk shake with fruit and yogurt.



8. Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.



9. Eliminate processed sugars. Processed sugars are carbs that have been stripped of their valuable nutrients. How can you identify these sugars? They are all white: table sugar, pasta, rice, and bread, and they're nothing but trouble, since they kick up your appetite for more of the same.



10. Have a mid-afternoon snack. This will curb your appetite and provide fuel for your after-work walk or workout at the gym. Some great snack ideas include: reduced-fat peanut butter on a multi-grain cracker, a couple of pieces of low-fat string cheese and an apple, cottage cheese with pineapple, or try a low-fat cheese microwaved in a whole-wheat pita.

Change your brain change your body!

I have been doing some reading over this past year on brain chemistry and how it all relates to overeating, moods, and overall function.  We as Americans are told we should take a pill and that will fix everything but the reality is that there are many other things we can be doing that can improve how our brain functions which translates into positive things like:

1. Reach and maintain your ideal weight
2. Soothe and smooth your skin at any age
3. Reduce the stress that can impair your immune system
4. Increase willpower and eliminate cravings that keep you from achieving your exercise and diet goals
5. Enhance sexual desire
6. Lower your blood pressure without meds
7. Avoid depression and elevate enjoyment in life

Drugs are only part of the answer.

Here is a list of brain healthy activities you can do to enhance brain function:
1.)Sleep at least 7 hours per night
2.)Exercise regularly-it improves circulation to the brain
3.)Spend more time reading instead of watching TV or on the computer
4.)Take good supplements to support brain function and neurotransmitter levels(multivitamins/fish oil)
5.)Cut caffeine and alcohol intake
6.)Meditate daily for 15 minutes
7.)Constantly learn new things.


You see the brain controls everything that goes on in the body and doesn't it make sense to start oat the source versus just treating the area that is affected.  One thing I've learned in my personal training career is where you feel the pain is many times not where the problem is. 

This blog post is too cover this broad topic so if this sounds good to you and you would like to learn more.

I strongly recommend the book "CHANGE YOUR BRAIN CHANGE YOUR BODY" by. Daniel Amen M.D.

It will provide you with some great practical information that can drastically change your life.  There are many ah ha moments in this book. Check it out.

Evil Aspartame!!



Many people I know try to avoid sugar but fall prey to the trap of artificial sweeteners because they have no calories in them like sugar filled products do.  It makes sense doesn't it. I drank the aspartame kool aid. For heaven's sake I used to encourage people to drink diet soda.

Well as I grow older I grow wiser. It's pretty clear to me now that  this stuff is poison. The FDA gets 75% of it's food additive complaints are regarding aspartame. Isn't the FDA suppose to protect us??  I have a feeling the aspartame makers have a strong lobby in Washington. Even though it receives so many complaints it remains in many of our foods like yogurt, juice, pop, gum, desserts, cereals and many other foods. 

In a report done by the Dept of Health and Human Services in 1994 over 90 different symptoms were documented here is a laundry list of those symptoms:

• migraines
• vison and heart irregularities
• depression
• irritability
• muscle spasms
• weight gain
• memory loss
• fatigue
• insomnia
• joint pain
• anxiety

According to those researchers that did this study aspartame can worsen chronic conditions or illnesses such as chronic fatigue syndrome, epilepsy, Parkinson's, Alzheimer's, brain tumors, fibromyalgia, and diabetes.

So what the heck is in aspartame that makes it so nasty?

It's made of 3 chemicals aspartic acid(40%), phenylalanine(50%), and methanol(10%). When it's temp goes above 86 degrees Fahrenheit, the methanol in aspartame coverts to formaldehyde which is grouped in the same group as cyanide and arsenic-DEADLY POISONS!

Here is another interesting tidbit.

Aspartame is thought to be what is some of the mystery of the Dessert Storm health problems. The burning tongue and other problems discussed in over 60 cases can directly linked to consumption of an aspartame product. Several thousand pallets of a diet dink were shipped to Dessert Storm troop. (Remember what heating the aspartame does to the methanol above 86 degrees) Well these drinks sat in 120 degree heat for weeks at a time. All of their symptoms are identical to aspartame poisoning.  

Dr. H.J. Roberts, diabetic specialist and world expert on aspartame poisoning says "consuming aspartame at the time of conception can lead to birth defects." According to Dr. Louis Elsas Pediatrician Professor at Emory University, phenylalanine concentrated in the placenta caused mental retardation.

Dr. Rusell  Blaylock a neurosurgeon says "the ingredients stimulates the neurons of the brain to death, causing damage to the brain in varying degrees.

I don't know about you but where there is smoke there is fire. 
It is my opinion this stuff is toxic and harmful to the body and there is plenty of research to back it up.

With all this I've decided to avoid this chemical.  If you are not convinced here are some good books to check out.

"Excitotoxins The Taste That Kills" By. Dr. Russell Blaylock

"Aspartame The Ignored Epidemic" By Dr H.J. Roberts

Do your own investigation and I think you'll find aspartame guilty of being EVIL.

Beware Of Liquid Calories

By now, you’ve probably heard the term “empty calories”. What are they? Why are they so bad for you? How can you avoid them?

Empty Calories =
High Calories but Low in Nutritional Values



In other words, these are calories that enter your body and provide no useful purpose other than increasing body fat.



Here are a few examples of “empty calorie” foods: chips; candy; French fries; all other deep-fried foods; sweetened packaged foods; refined grains such as crackers, cookies, pastries, white rice, white pasta; alcoholic beverages; etc.



But the major culprit of “empty calories” are in liquid form—soda, bottled iced teas, flavored waters, artificial fruit juices, energy drinks, etc.



So before you reach for that next drink out of the vending machine or convenience store cooler, think again, you may be stifling your fitness efforts.



Here are a few of the “20 Worst Drinks in America 2010,” according to Men’s Health magazine:



#20. Worst Water: Snapple Agave Melon Antioxidant Water

(1 bottle, 20 fl oz)

150 calories, 0g fat, 33g sugars. Sugar equivalent to 2 Good Humor Chocolate Éclair Bars.



#19. Worst Bottled Tea: SoBe Green Tea

(1 bottle, 20 fl oz)

240 calories, 0g fat, 61g sugars. Sugar equivalent to 4 slices of Sara Lee Cherry Pie...Don’t be fooled, most bottled teas are made of two primary ingredients: water and sugar.



#18. Worst Energy Drink: Rockstar Energy Drink

(1 can, 16 fl oz)

280 calories, 0g fat, 62g sugars. Sugar equivalent to 6 Krispy Kreme Original Glazed Doughnuts.

#16. Worst Soda: Sunkist


(1 bottle, 20 fl oz)

320 calories, 0g fat, 84g sugars. Sugar equivalent to 6 Breyers Oreo Ice Cream Sandwiches. While all sodas get 100 percent of their calories from sugar, some are still worse than others. Fruity sodas tend to carry more sugar than regular colas. Orange soda relies on artificial colors yellow 6 and red 40 - two chemicals that may be linked to behavioral and concentration problems in children.



#14. Worst Kids Drink: Tropicana Tropical Fruit Fury Twister

(1 bottle, 20 fl oz)

340 calories, 0g fat, 60g sugars. Sugar equivalent to two 7-ounce canisters of Reddi-Wip. Don’t be fooled...the Twister line of ‘fruit juices’ have 10 percent juice and 90 percent sugar with artificial flavors and coloring.



#11. Worst Espresso Drink: Starbucks Peppermint White Chocolate Mocha with Whipped Cream

(venti, 20 fl oz)

660 calories, 22g fat (15g saturated), 95g sugars. Sugar equivalent to 8 and half scoops of Edy’s Slow Churned Rich and Creamy Coffee Ice Cream...and more calories and saturated fat than two slices of deep-dish sausage and pepperoni pizza from Domino’s.



Okay, I’m going to stop there. Do you see a pattern here? Lots of calories and loads of sugar.



Research from the Centers for Disease Control and Prevention has shown that it’s not uncommon for the average American to consume 800 calories or more per day through drinks along.



If you drink 2-3 of these “empty calorie” drinks every day, that’s up to 5600 calories per week or over 1-1/2 pounds of fat per week.



Extra weight isn't the only problem associated with drinking empty calories, consuming too many calories—especially empty calories—can lead to a variety of conditions: coronary heart disease, type 2 diabetes, hypertension, sleep apnea, high cholesterol, not to mention tooth decay from the sugars.



Your best bet, stick with water. But if you must, check the label. Go for diet soda instead of regular; use low-calorie sweeteners/creamers in your coffee; look for low sugar content in flavored waters; etc.

Zumba kicks off at Puravida Fitness!

Check Out Our Kickoff Zumba Class From Last Night. Muy Caliente!

Why Do I Do That??

Have you ever wondered why you struggle with eating the very foods that you know will sabotage your dietary goals or do the things that you’re pretty sure will set you off on the wrong path? There are several factors that you need to be aware of in order to decipher the answers to these age-old questions.


Is there actually a food or type of food that ‘trips your trigger’? Right now you’re saying OMG she’s in my head. You may answer with a resounding yes and you may even be able to give name to the offender(s). However, there really are no ‘BAD’ foods; it’s just that your personal and physiological responses to having eaten a particular food may be out of whack. So what do you do with this ‘wackiness’?

Your first step is to identify those foods, situations, emotions and people who set you off your nutritional goals. I know it sounds awful to single out people that set you off but it’s true that the company you keep affects your choices. Do you eat when you’re happy? Sad? Stressed? Excited? Depressed? You need to identify the emotions that tend to make you feel like eating out-of-control. How do you feel when you have little or no control over your food choices? Or when you’re faced with too many choices, such as an “all-you-can-eat” buffet? You need to have a plan when you are faced with these situations. We’ll take a look at some strategies later in this article.

Another aspect you need to understand is that your brain is wired for self preservation. If you are faced with the possibility of starving (i.e. low calorie diet) or that you can’t have certain foods (i.e. carbohydrates) you’re brain goes into overdrive to prevent self destruction. There is a part of your brain called the hypothalamus that controls hunger, thirst, sexual desire among many other senses. Over the course of your life you have trained your brain, more specifically your hypothalamus, to control a cascade of physiological events that leave you feeling like you have no choice but to eat more than is reasonable. So, are you at the mercy of this process? Yes and no! Your journey may take longer and may require a bit more effort than others but you are not doomed to failure.

If your child was slower at learning math than the other children in his grade would you consider him doomed to be less-than? Of course not! Maybe you would spend more time helping him with his assignments. Or, maybe you would find him tutor. You wouldn’t just give up on him. Right? In a sense, when you give up on yourself because it’s too much of a struggle you’re telling yourself that you’re not worth the effort. Maybe YOU need a tutor!

Life throws us curveballs every day and sometimes we just need help to make it through the day. The act of securing a support system does more than make you feel good. It can, over time and with repetition, actually retrain your brain to respond in a way that doesn’t overreact (the sky is falling) to the stresses life presents and from upsetting your apple cart. The stress hormones produced when you perceive stress, whether physical or emotional, signal the hypothalamus to go into preservation mode. Stress hormones cause your blood sugar to go up, which promotes the production of insulin, which in turn causes the blood sugar to drop. It’s almost like a rollercoaster ride, and it’s precisely at this point that you are physiologically and physiologically, vulnerable to overeating or overreacting. The key is to understand the triggers that make you feel stressed or out-of-control and learn new ways to deal with them.

Here are some ideas to consider:

• Understand your stress, thus over-eating triggers. Get assistance from a health professional that can help you see and understand your behaviors and responses in a new, healthier way.

• Give yourself plenty of time and positive feedback for making even a little progress. Take small steps toward making better choices. Set short and long-term goals so you can measure your success. Have someone you trust hold you accountable.

• Eat small frequent meals throughout the day so the blood sugar roller coaster doesn’t leave you vulnerable. Make and stick to a reasonable eating and exercise plan. Weight loss may not be the first or even primary goal. Maybe you need to just start eating for life and health, let the weight loss be a result of a new way of eating.

• Know that you are not a failure, weak willed or a bad person. For some of us this whole eating and exercising thing is a little more challenging than we’d like. Embrace the challenge so a new and healthier you can be there for your family, friends and co-workers.

• Realize that you are not what you weigh, nor are you what you eat. Try not to succumb to societies unreasonable version of the perfect (skinny, sexy, smart, good looking) you. Don’t let what you weigh or what you eat become a negative experience. Remember, a negative experience = stress undesirable behavior like over eating or eating anything you can get your hands on at the moment.

• Make a plan! If you need help let me know. I’ve been there, seen it all, and done it all. I just can’t remember it all at my age. Trust me, I remember enough to help you make a plan and live a new and healthier way.



Lu Herbeck

Puravida Fitness - Nutrition Director

luherbeck@yahoo.com

Coaching tip for your fresh start this fall

Coaches Corner with our Certified Life Coach -Nancy Von Horn

The wisest mind has something yet to learn George Santayana

All over the country students are heading back to school. Do you remember the excitement and anticipation of going back to school? A time of new beginnings and challenges…a fresh, new start full of possibilities,

Where, in your life, would you like a fresh new start? Perhaps you have struggled with your health and fitness goals, again and again, and are looking for a new perspective, a new approach and are finally ready to meet the challenge head on, with a whole life approach to fitness. By tying your fitness goals into your life goals, and creating your own vision for health and success, you can finally reach those goals…and have fun doing it too!!

So step up to the challenge, get excited about change and commit to new learning and new beginnings! Being a life long learner enables you to remain on top of your game, your career and life.

Put the effort in and be amazed by the results you obtain.

Learning is not attained by chance; it must be sought for with ardor and attended to with diligence. Abigail_Adams




Nancy Von Horn , a master certified coach and founder of Chartered Destiny Coaching, has spent 17 years coaching clients to business and personal success. She is a member of both the International Coaching Federation and the Minnesota Coaching Association and holds degrees from the University of Wisconsin, Madison in Education and a Masters in Social Work.



To contact Nancy email her at cddestiny@yahoo.com 

Getting dirty feels good!

Today we completed our second annual Brush With Kindness  Project With Habitat For Humanity. 
I got really friggin dirty but it feels good to do something besides write a check. We got to meet the person we were helping as well as partcipate in the project he needed done.

Basically he needed work done to his house that he could not afford and if he didn't get it one the city was going to start fining him. Our crew came out and helped with siding repairs and painting on the exterior of his house.

We had a great day an a lot of fun razzing each other as we plugged  away at this project. When the day was done much had been accomplished. His siding was replaced and he ha new paint on the trim of his house.

It was a beautfiul day to be outside and actually spend time focusing on something other than the usual work.

I posted a quick video and some pics below.

My dad the "unofficial foreman"

Trainer Andrew Franz and his client Don Moran show their lack of fear of heights

                                             Quick Interview With The Homeowner.

How to do damage control with alcohol consumption.

Lately I've noticed many of my clients have been intaking many of their calories from alcohol. Now I do not want to be a prude because I like to have a few cocktails now and then as well. However, you need to be mindful of the effects alcohol can have on your blood sugar which can make you gorge many excess fat storing calories and sabotage your goals.

I have ha clients record 800-1200 calories per day from extended happy hours. Definitely counter productive when it comes to reaching their goals with getting lean and mean.

So here is a good alcohol tip article I cam across that can help with some obstacle management when it comes to drinking alcohol and still be mindful of your weight loss goals.

Check it out.

University Health Service (UHS)



Health Promotion Office


Caloric Values of Alcoholic Beverages

We have all seen it attached to the front of our once thin and athletic friend - the infamous "beer belly". Commonly misattributed to excess alcohol calories being stored as fat, the "beer belly" is actually a result of alcohol's more complex effects on the body's metabolic system. Simply put, alcohol reduces the amount of fat the body burns for energy. This occurs for the following reason:

1. A small portion of the alcohol consumed is converted into fat.

2. The liver then converts the rest (ie: majority) of the alcohol into acetate.

3. The acetate is then released into the bloodstream, and replaces fat as a source of fuel.

Coupled with the high caloric value of alcohol, the resulting effect is that body is forced to store an excessive amount of unburned fat calories, often in the form of a 'beer belly".



According to the Center for Disease Control (CDC), obesity puts individuals at risk for high blood pressure, high cholesterol levels, coronary heart disease, Type 2 diabetes, stroke, osteoarthritis, respiratory problems, and some forms of cancer. Poor diet and physical inactivity lead to the death of hundreds of thousands of Americans annually, and costs the nation close to $100 billion. Knowing the facts is the first step in making healthy change.



A commonly held misconception is that light beer is like diet coke - calorie and fat free. Although light beer does have fewer calories that the regular variety, the average light beer still contains upwards of 100 or more calories per 12 oz can, and regular beer ranges from approximately 140-200 calories.



Despite the small quantity of liquid, a single shot of liquor (1.5 oz) can contain anywhere from 115-200 calories. In comparison, a 4.0 oz glass of wine contains anywhere from 62-160, with 160 being on the high end of the spectrum. Mixed drinks are where the calories really add up, ranging from approximately 280 calories for a gin and tonic to over 800 calories for some of the frozen, creamy drinks.



Referring to the combination of alcohol and "pop or "fizz" from a carbonated drink, alcopops first appeared in the United Kingdom in the summer of 1995 and have since taken off in markets around the world. Essentially an alcoholic form of the traditional soft drink, alcopops come pre-mixed in 12.0 oz glass bottles and can be purchased in the common convenience or grocery store. Unless an artificial sweetener is used, most alcopops average slightly over 200 calories per 12.0 oz bottle.

Calorie Reducing Tips

• Try alternating alcoholic drinks with low calorie non-alcoholic drinks or water.

• Ask for low calorie / diet mixers where possible.

• Make your wine into a spritzer (a longer drink), or your lager into a shandy - both have fewer calories.

• Substitute your "alcopop" for a shot of spirit and a low calorie mixer - about a quarter of the calories!

• Plan your alcohol into your daily calorie quota so you can enjoy a glass or two. If you know you will be drinking during the weekend, try to save some calories each day in advance, so you can eat normally before you go out.

• Don't be tempted to skip meals to allow for drinks, as alcohol won't satisfy your hunger. In fact, alcohol lowers blood sugar levels (it prevents sugar that is normally stored in the liver, as glycogen, from breaking down). A drop in blood sugar levels sends signals to the brain you are hungry. With alcohol in your system, willpower can go out of the window and the snack attacks kick in. Eating a proper meal before you go out will line your stomach and slow the rate at which alcohol absorbs into your bloodstream, keeping you in control of how much you eat and drink.

Coffee...Is It “the Ultimate Superdrink”?

Most of us start our day with it—coffee. Some of us may even recharge with more coffee throughout the day—for an afternoon pickup or perhaps before a workout. While you know, obviously, that caffeine perks us up and you may have also heard that it does improve concentration and focus….there are some other great benefits in that ‘cup-o-joe’ that you may not know about.

It’s a no-brainer!

Lifelong caffeinated-coffee drinkers may be less prone to develop Alzheimer’s and Parkinson’s diseases. Coffee’s antioxidants may tamp down cell damage linked to Parkinson’s. And caffeine blocks inflammation in the brain, which is associated with Alzheimer’s.



Sip for your smile.

Caffeinated java has anti-bacterial and anti-adhesive powers, so it may keep cavity causing bacteria from eating your enamel. And drinking a cup daily has been shown to slash oral cancer risk by half. Also, compounds found in coffee may limit cancer cell growth and DNA damage.



Coffee’s a bosom buddy!

Premenopausal women who downed four cups of regular coffee per day experienced a 38 percent reduction in their breast cancer risk, a study in The Journal of Nutrition finds. Coffee unleashes phytoestrogens and flavonoids that may stifle tumor growth. But drink up: Those who had less than 4 cups didn’t benefit.

Stop stones.


Gallstones grow when mucus inside your gallbladder traps cholesterol crystals. Xanthine, found in caffeine, may reduce mucus and risk for deposits. Two or more cups daily may help.



Save your skin.

Two to five cups of regular coffee daily may help lower your risk for non-melanoma skin cancer by up to 17 percent. Caffeine may spur skin to kill precancerous cells, and it also inhibits tumor growth.



Dodge Diabetes.

People who sip 3 to 4 cups of regular or decaf coffee a day are 30 percent less likely to develop type 2 diabetes. Chlorogenic acid may help prevent insulin resistance, a precursor of the disease.



Now, if you like your coffee with a couple of dollops of cream and several teaspoons of sugar or as a frappuccino with caramel and whipped cream...you’re basically turning it into dessert and drinking a crème brûlée.



This is okay as a treat once in a while, but I certainly don’t recommend this everyday. With all the extras – sweeteners, flavors, cream and whipped cream, you are adding tons of extra calories, fat, and sugars that your body doesn’t need and it definitely counter-acts your efforts in the gym.



To get these benefits, and your caffeine fix, opt for straight, black coffee.



But if you must, choose skim milk and sugar-free syrups instead. Also, select a lighter roast; its milder, so you need less milk and sugar to cut flavor.

Why we Procrastinate

By Puravida Trainer Chris Brinson

Here are some reasons why we procrastinate, and don’t get things done in a timely fashion.

It’s too hard. The first reason why we might procrastinate is because we often think and believe the task at hand is too difficult. We tend to put the harder things to the side and start with the easier things. By doing the same things that we usually do time and time again, keep us from moving forward towards our goals. I know that I’ve done this myself, and it kept me from moving towards my goals. It takes time to tell yourself this, but if you keep at it, good things will happen. Think about it this way, it would be the same thing if I led myself through the same workout with no variety.



The second reason why we procrastinate is the fear of failure. This is a key reason because I’m sure everyone at least once thought of this at one point in their lives. I can relate to this: one time I had a project in school and it was typing up a 5-7 page paper on what makes me myself. I kept telling myself “Oh I’ll do it tomorrow night when I have more time.” Well as it turns out I waited until two days before it was due, and I had stayed up all night for two nights trying to cram in everything. All it made me do was to stress about not getting a good grade. But as it turns out, I had gotten a B on it. Was a happy about that? Yes I was, but if I had started a little bit earlier and taken the time to really focus on it, I think the outcome would have been far greater.



A third reason is Time Management. Procrastination can be also influenced by our fear of being overwhelmed by our time. We usually have busy lifestyles such as work, at home things, kids, pets, etc. If you have a project to do or trying to balance working out into your schedule, time management is huge. Take a look at your schedule, see when your free gaps are, and plan to use those times as fillers. Fillers meaning things you want or need to get done. But start looking at your schedules this way and you’ll find that giving yourself even 15 minutes to start something you need to get done will help in the long run.



I hope this is helpful for everyone, because I know that I’m starting to plan my time better to get things I want and need to get done.