Pat's Personal Training

The Underground Barbell Club

2011-10-09T06:53:00.000-07:00

Be sure to watch for exciting news coming out of Springfield Health and Fitness Center
We have many new programs and classes starting at the first of the year along with some old favorites like boxing and weightlifting classes.

The gym will be the home base for the newest Powerlifting and Bodybuilding club "The Underground Barbell Club". Details coming soon, but for now, check out the cool LOGO. This will be for sale on Hoodies and T-shirts coming soon with the profits going to help pay training and competition costs for club members.

A week of almost Paleo

2010-11-01T18:12:00.000-07:00

Week one done for the Paleo test. This was 6 good days of Paleo and one conventional day because of the lack of caveman food availability.
The one issue that I am having is wanting to eat A LOT of fruit. The years of eating lower carb fare makes eating all that yummy fruit irresistable. It isn't good to allow me something like that in unlimited amounts.
Still, even with eating tons of fruit my weight dropped 3 pounds. I would imagine if I had limited the fruit to something more reasonable like 2 or 3 servings a day it would have been quite a bit more.

Paleo Trial Month

2010-10-27T20:10:00.001-07:00

A fellow trainer that I know has convinced me that I should at least give the Paleo diet a trial month. Coming from the last several years of pretty low carb I have to say that it is giving me some apprehension.

The basic premise of the diet is that we have not evolved to the point that we can thrive on the cereal based diet that we have created for ourselves.

The intriguing part of this plan is that there is no calorie counting. At each meal you eat all you want. Eat when you are hungry, stop when you are not.

Sounds good so far. I am not into all of this low calorie thing at all.

Basically, you should eat meat, fish, eggs (moderately) fruit, vegetables, nuts and seeds. yep, that's it. No dairy, grain, salt, sugar, or vinegars.

After three days it is going pretty well and is very simple to follow. After 3 days I can definitely see a difference in the number of times I have heartburn which is normally quite a bit.

New Equipment is fun

2010-10-16T13:05:00.001-07:00

What the heck is Jacob's Ladder

2010-10-07T18:58:00.001-07:00

Jacob's Ladder is the newest piece of equipment at Springfield Health and Fitness Center. As simple as it looks, this is one butt kickin' , butt firming , training tool..

Soon, there will be challenges and prizes for climbing the Empire State Bldg. , Eiffel Tower, Mount St. Helen and many more.

Come by and try it out!

2010-09-28T18:37:00.000-07:00

I am just like everyone else you know. I can find any excuse not to work out if I let myself. When I get really short of time, am tired, or the old injuries from years of heavy lifting act up I certainly feel as though I "should not" work out today.

Then, someone like Alan comes along to bring me back to the reality of my faulty thoughts.

While in high school , Alan was fit and athletic. After high school, life came along and he let his fitness go by the wayside then real tragedy struck.

He had a horrible motorcycle accident and lost his limbs. Unable to work, his employer pensioned him out which brought him a sedentary life. This was coupled with poor eating habits and he put on quite a few pounds of fat.

The turning point for Alan was his father of 82 years renewing his gym membership. That was the catalyst for Alan to turn things around. Alan had the ultimate excuse but didn't give in to it.

He had to do everything one handed which highlighted strength problems. Alan also had to deal with nerve damage in his right shoulder and the total atrophy of his neck and back muscles.

When Alan decided to get in shape he had to assemble equipment that fit his needs and designed his own apparatus. He never really saw any of this as an obstacle and enjoys the challenge of " seeing the un-obvious solution to things".

Thank you, Alan, for bringing me back to the fact that my reasons for not working out are only excuses. You are quite the inspiration.

Starting this week

2010-09-27T17:45:00.000-07:00

Keep an eye on this Blog. Starting this week some of the amazing transformations will be showcased.

New Contest

2010-04-30T05:53:00.000-07:00

Well, the Commit to Be Fit contest has ended and Allen lost an incredible 40 pounds in 12 weeks.
Wanting to continue the efforts Springfield Health and Fitness Center and The Springfield Paper is at it again!
Watch for details because it could be you and your company that is chosen to take part int he next challenge.
Best of all it is all free.

How to Hire a Personal Trainer

2010-02-06T16:12:00.000-08:00

If you make the decision that you need a personal trainer, here are some first steps.
1. Credentials
Your trainer should have a background in human anatomy, physiology, exercise physiology and bio mechanics. If they are hesitant to show you their credentials or liability insurance count that as a red flag.
2. Experience
Some are students doing training until they can "get a real job". There is nothing wrong with working part time as a trainer but it often means that the trainer has minimal hands on experience.
3. Adaptability
Some trainers have ready made workouts that they hand out to everyone regardless of their needs and personal goals. A good trainer will write your program based on your current fitness level and goals. Beware the trainer that wants to train you without a consultation first and trains all clients the same.
4. Exude Health
Trainers don't have to be professional athletes or bodybuilders but should exude health and have no obvious habits, like smoking
5. Ability to teach exercises correctly
This requires knowledge of good form and can sometimes be a problem for trainers. It has been my experience that some trainers often tell clients not to do squats because they are bad for their knees when in fact they do not know how to properly teach the technique.
6. Ability to work with a diverse clientele
A trainer should have experience with the kind of program that you are looking for. For example, if you are looking to become more muscular or get into a serious weight training sessions and the trainer only has experience with weight loss circuits they may not be as responsive as they should to your needs.
7. Cost
There is a big swing in costs for trainers. More expensive is generally not better training, only higher overhead. It is wise to purchase ( or try to get free ) an initial trial session before making a commitment. Don't allow yourself to get talked into a long term plan. Also , make sure that sessions are refundable if you change your mind. You should never sign a contract for training beyond your package that was purchased.
8. No matter how highly recommended, some people just don't click. If you don't feel comfortable in your consultation don't hire the trainer. You don't have to be best friends but you should feel good enough to know that you can work together.

Week 2 commit To Be Fit

2010-02-03T12:44:00.000-08:00

All of the contestants of The Springfield Paper and Springfield Health and Fitness Center's Commit to Be Fit Contest lost weight in week 2. The big winner of the week is David Reeves who lost a whopping 6 pounds. David did that by cleaning up his diet. He had given up sodas, even diet ones, years ago. David did add more vegetables and water . David knows that finding an exercise and diet program that he can live with is key to making the lasting changes that he will need to continue his healthy lifestyle.

It is interesting to note that although David had the resources of personal trainers at his disposal, he did his weight loss on his own by coming to the gym every day and walking on the treadmill programmed for intervals.

As a trainer myself for many years I am the first say, not everyone needs to hire a trainer. If you are looking for specific training, or want someone to push you a trainer is invluable. Trainers are also good to help trouble shoot your workouts if you are not getting the results you want on your own. A good gym can help you get started without the added expense of a personal trainer and will have a knowledgeable staff to help you if you have questions.

Why do you lose so much weight the first week?

2010-01-27T06:00:00.000-08:00

After one week of The Springfield Paper's Commit to be Fit challenge two people stood out. Allen Rea lost an astounding 9 1/2 pounds and Tracy Tackett 6 pounds.

Allen went from being a couch potato to taking Timothy's BodySculpt class 4 days a week and walking on the treadmill 2 days. He also stopped drinking soda and began drinking water instead. His diet changed to eating 5 to 6 small meals a day, 2 to 3 hours apart. This he said kept him from getting hungry and supplied plenty of energy all day.

Why is that when we go from being sedentary with a junk food diet to exercising and eating a more wholesome diet there is such a dramatic weight loss the first week?

Glycogen is created from the carbohydrates and starches you eat. Your body carries 3-4 grams of water for every gram of carbohydrate/glycogen you store. If you , on a regular basis, are eating somewhere around 300 to 500 grams of carbohydrates and were storing ( not burning off ) and then while dieting cut it to 200 grams of carbohydrates you will lose a lot of water weight the first week. Generally this comes from my clients eliminating or drastically reducing soda, chips, cookies, candy etc.

It is important to understand that when you start, especially if your diet has been heavy on sugar you can see these dramatic results the first week or two but it's permanent lifestyle changes that allow you to have permanent weight loss.

The lifestyle changes of increased exercise, both cardio and weight training, will improve metabolism. Eating good wholesome foods like lean protein, lots of vegetables and fruit will help you get the permanent results that can be maintained for a lifetime.

The Springfield Paper Gets Fit

2010-01-20T18:03:00.000-08:00

Eight people working at The Springfield Paper have made the decision to change their lives. The group is a wide array of ages and fitness levels. While biggest loser type challenges generally involve only losing pounds this one is different. Although most people competing want to lose at least a little weight on the scale, others want to lower their blood pressure, build some lean muscle mass or just regain their old fitness levels. One even wants to gain some lean weight.

There are two teams of four, each with their own trainer as a resource, but the teams do not compete against each other. The teams work together to help the other succeed. Any person on either team can work with either trainer depending on their schedule.

Springfield Health and Fitness Center and Underground are providing two Certified Personal Trainers, full access to the gym, a fitness coach and all available classes and nutrition coaching. The person deemed to have made the biggest improvement in their lifestyle will win a year's membership at the gym.

For the next 12 weeks I hope that you will follow along with the successes and the challenges facing the Commit to Be Fit group.

You can read about it in The Springfield Paper, this blog, and on Facebook.

Bios on the trainers will be coming soon.

2010-01-20T18:02:00.000-08:00

Burn Fat While You Sleep

2009-12-27T16:02:00.000-08:00

I know that sounds like a late night TV commercial for the newest miracle pill but it isn't. I am talking about a solution based on scientific research on the sub cellular level. I am referring to the tiny power plants within the millions and millions of cells within our bodies called mitochondria.

The function of mitochondria is to burn up all of the calories we eat and to produce energy. all of our energy is made in these little factories, each about the size of bacterium. Cells that require a lot of energy, such as muscle cells, have thousands of mitochondria while others that don't need much energy ( such as fat cells) have only a couple of hundred.

The more mitochondria we have the faster our metabolism. One solution to your sluggish metabolism is fairly simple, make more mitochondria.

Unfortunately, you can't get more of them by eating them. Instead, we need to get our bodies to make more of them. There is only one proven way to make that happen, build more muscle and exercise. By building more muscle and doing more exercise we increase the number of muscle cells as well as increasing the number of mitochondria in each cell. Do this on a regular basis and metabolism will improve tremendously.

To build muscle you need resistance training of some sort. I recommend concentrating on the largest muscle groups as found in the hips, thighs, hamstrings an buttocks.

Aerobic exercise in your target heart zone, combined with interval training will burn up fat stores. Adding a couple days a week of muscle building into your program will go a long way to increase those all important mitochondria.

27 days until your Resolution?

2009-12-04T05:14:00.000-08:00

Many of us try to put off getting into shape. We know we need it and we know we want it but the (perceived) agony of dieting and exercising during the busy holiday season seems overwhelming so all eating plans start on:
tomorrow
Monday
at the first of the month
Jan. 1st.

For the next 10 days I will give you 10 habits to help get through without the typical holiday weight gain.

Habit #1
Eat every 2 0r 3 hours.
One of the worst things almost all dieters do, especially women, is to skip breakfast in a misguided attempt to save calories. This does not work and will backfire by slowing your metabolism and causing a ravenous appetite in the evening.
Each person meal sizes and number of meals are different depending on their gender, body size and composition and activity levels. For the standard of how many meals to eat, take the number of hours you are awake and divide by 3. example: 15 hours / 3 = 5 meals.
I don't really like to differentiate between meals and snacks because they are all meals in their own right, some just smaller. Every time that you feed your body you have the opportunity to make your body better or make it worse.
In the end do your best to stick to habit #1. -eating every 2 0r 3 hours without making it a source of frustration and confusion. If you would like more help with this first of 10 habits feel free to drop me an email through the gym's website www.springfieldhealthandfitness.com

Don't wait for that resolution

2009-11-29T14:01:00.000-08:00

Thanksgiving dinner is over and hopefully all of the leftovers are gone as well. There is quite a bit of time between now and the New Year when most people make their resolutions. If you get started now you will be that much farther ahead of the crowd.

I know that there will be plenty of parties coming up but that is all the more reason. If you eat with a purpose throughout the week, that indiscretion on Saturday night won't be such a problem.

The problem with waiting until the first of the year is obvious. How much weight can you GAIN in that amount of time?

Back and Bicep Day

2009-11-18T06:00:00.000-08:00

The thing about back day is it can be tough as you want it. After back day yesterday I had a little sorness in my lats, love it!

Lat Pull down 3 ways - 9X8 ( that's right 9 sets )
T-Bar 3x10
cable cross over from the bottom ( called x's)- 4x8
One arm rows- 6x4
Pup ups- 5x3

Ladder curls - begin with a set of 1 and ladder up to 10 and back to 1
Cable curls - 5x8
concentration curls - 4x10

Military sit ups - 20
Mason Twists - 10
Reverse Twists -10
Wide leg sit up - 10

Breakfast
small apple
protein water

Snack
missed snack - not good

Lunch
Turkey with low carb wrap, lettuce and tomato

Snack
almonds

Dinner
low carb pita with turkey lettuce and black soy beans
cup of grapes

Transformation Tips

2009-11-11T03:54:00.000-08:00

1.Don't eat high glycemic carbohydrates right before bed. Carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately prior to bedtime will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.

2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.

3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite.

4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.

5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber. ____________________________________________

Spinning is not the horror story you heard

2009-09-16T16:16:00.000-07:00

I know that you have heard the stories about screaming instructors, strobe lights and a workout so difficult that you have to lay on the floor afterwards and wait on the ambulance. The Spinning classes at Springfield Health and Fitness Center are not that way. We have all of our classes geared for the beginner and people who are not in the greatest shape but have the desire for a better life.

We will teach you to set up the bike to fit you and all of the terminology needed to make it through any class, ours or at another facility.

If you really want that bone crunching, 800 calorie an hour workout we will send you to the facility that has that but for us, it is a more low key exercise class.

One of our instructors , Phil, pictured here is 69 years old.

Check the website http://www.springfieldhealthandfitness.com for class times.

A Few Reasons Why Women Should Lift Weights

2009-08-01T13:12:00.000-07:00

Picking up the dumbbells isn't just a "guy" thing anymore. More women are getting into weight lifting and feeling better for it.

Get Stronger
Increasing your strength will make you far less dependent on others for assistance in daily living. Chores will be easier, lifting kids, groceries an laundry will no longer push you to the max. If you strength is increased, daily tasks and routine exercise will be less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

Decrease Body Fat
Studies performed by Dr Westcott from the YMCA in Quincy, Massachusetts found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories a day.

Gain Strength Without Bulk
Researchers found that women typically don't gain size from strength training because women have 10 to 30 times less of the hormones that promote muscle growth. You will develop muscle firmness and definition.

Decrease Your Risk of Osteoporosis
Weight training can increase spinal bone mineral density and enhance bone modeling by 13 percent in six months. This, coupled with an adequate amount of dietary calcium can be a good defense against osteoporosis.

Reduce the Risk of Diabetes
According to the studies of Dr. Barry Franklin of William Beaumont Hospital in Royal Oak Michigan, weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Research indicates that weight training can increase glucose utilization in the body by 23 percent in 4 months.

Spinning Lite

2009-07-17T08:12:00.000-07:00

For those of you who love spinning but don't have an hour to spare during lunch, Springfield Health and Fitness Center now offers "Spinning Lite". This is thirty minutes of spinning at noon on Monday , Wednesday and Friday afternoons.

The cost is $3 a class for members and $6 for drop ins.

Join us and burn off those calories and still have time for a healthy lunch.

2009-07-07T19:30:00.000-07:00

Congratulations to JT

2009-07-07T04:43:00.000-07:00

Congratulations JT "Big Willie" Hall for another world record

New lower cost options available

2009-06-30T18:49:00.000-07:00

Springfield Health and Fitness Center along with the Underground continues to offer "No Contract" option but now also is offering a lower cost option consisting of 12 and 24 month contracts with payments as low as $34.95 a month!!

This will include both gyms and aerobic classes!

Happy Anniversary

2009-06-11T18:06:00.001-07:00

Downtown business celebrates anniversary with expansion

A year ago this week when personal trainer , world record holding power lifter and boxing coach, Pat Frock, purchased the Springfield Health and Fitness Center it was the realization of a lifelong dream of helping people get in shape and live longer and healthier lives.
Now after a year of operation, the Springfield Health and Fitness Center has expanded to include the Springfield Health and Fitness Underground. Clients now get two completely different and separate health clubs for the same price. The Health and Fitness Center is on the second floor of the Bushnell Bldg. 14 E. Main St. and the Underground is operated in the lower level.
The Springfield Health and Fitness Center continues to offer a full array of aerobic equipment, classes, dumbbells and machines while the “Underground” is more suited for the heavy lifters, complete with the atmosphere to keep you working hard and coming back. Both areas have private showers and changing room with free towel service.
The clients at the club have enjoyed being able to work out in both areas depending on their individual needs.
In addition to free weights for the weightlifter, bodybuilder and power lifters the new Underground addition offers Mixed Martial Arts instruction, boxing training and five personal trainers with differing specialties.
Pat plans to hire additional sales staff, trainers and attendants this year and to expand further throughout the year.
The website is www.springfieldhealthandfitness.com and the phone number is 937-325-9770.

The Underground

2009-05-25T05:15:00.000-07:00

I am happy to be back to my blog. The blog publisher had "lost" the blog address and I was posting to nowhere. But for the good news, the annex to the Springfield Health and Fitness Center is now open and is in full swing.

We have avaiable for you:

Free weights

Spinning

Powerlifting equipment

Mixed martial arts training

Boxing and much more.

Be sure to visit the website http://www.springfieldhealthandfitnesscenter.com/ for a free one week membership.

Old school Annex

2009-04-09T05:30:00.000-07:00

The old school annex is almost ready to have equipment added to it. Be ready for a boxing , weight lifting flair, complete with brick walls and wood floors. I think it is quite cool.

Boxing Fitness and a lot more

2009-03-24T13:11:00.000-07:00

It is getting a lot closer guys. It should be within two weeks that we add on to Springfield Health and Fitness Center in the Bushnell Bldg. downtown. Along with our already great amenities there will be a power rack, bench pressing, more classes and showers with a good selection of punching bags for the boxing and martial arts enthusiasts.

The annex will also be a retail outlet for Ringside boxing gear along with some supplements, sports drinks, and much much more.

Keep a look out. It won't be long now!!

Expansion

2009-03-17T05:14:00.000-07:00

It's getting closer and closer with more excitement brewing. The fitness center in the basement is moving and Springfield Health and Fitness Center is expanding to that location as well. With it will come bench presses, squat rack, and a boxing training center. We will also be a retail outlet for Ringside boxing gear.

Watch for new trainers, new equipment and new classes.

Classes will include
Zumba
Boxing Fitness
Bootcamp
Plyometrics
Women's self defense
and much more!!!

Fat Loss misconceptions

2009-02-23T18:25:00.000-08:00

Are fat loss lies ruining your chances of success?
I sincerely hope that your 2009 workout and nutrition plan is already wildly successful and that you are well on your way to achieving your fat loss and fitness goals. But if you aren't, let
me know why and what I can do to help.Many people's programs suffer from misconceptions about fatloss - i.e. that cardio must be done everyday - and also false perceptions about how well they are eating.
I have one question on my feedback form that asks the client:"Do you eat lots of fruits and vegetables?"Almost every time the client's answer is "Yes".
On the next page, I have the client list their food intake.And guess what rarely shows up?
If you guessed fruits and vegetables, you'd get a prize if I were giving them away. There are too many inconsistencies in our thoughts and actions whenit comes to weight loss.And the misguided notions that well-meaning fitness articles heap on us simply adds to the ever-growing confusion.Here I want to shed some light on some of the most common misconceptions about training and dieting for fat loss. The more I discuss weight loss and read the research, the more I realize fat loss results come from your nutrition, and that training is just a relatively small part of the equation. But knowing this "truth" allows me to confidently design shorter fat loss workouts than most people traditionally use or expect arenecessary.
Listen, you can spend 60 minutes on a cardio machine if you want.Sure you will burn 500 calories during that session, but your metabolism won't be significantly elevated after exercise AND you'll still have to find some time to do the mandatory strength training that a beautiful and healthy body requires. Or you can do what I suggest... Scrap the long, slow, excruciatingly boring cardio workouts and instead stick to a much more manageable approach of... A bodyweight movement warm up (10 minutes) Strength Training Supersets (20 minutes) Interval Training (20 minutes) Done only 3 times per week, these 45 minute workouts still burn plenty of calories during training (300-400 calories), but theworkouts also boost your metabolism for hours and hours (some research suggests up to a day and a half!), therefore burning far more NET calories AND fat than slow, mind-numbing cardio. All you really need are some short intense training sessions to boost your metabolism and sculpt your body. And then you really just have to trust your nutrition to strip the fat.
Look at it this way...imagine you are carving an ice sculpture outof a block of ice. Your nutrition would be responsible for lopping off the big chunks to get down to only the amount of ice you need...and the Turbulence Training workouts would be responsiblefor chiseling in the details of your final sculpture. As no matter how much confusing information there is about exercise, the debate over the best way to eat for fat loss is always much more ridiculous.(That's why I went to a credible and sensible source - Dr. ChrisMohr, Ph.D. - for the TT Fat Loss Nutrition Guidelines.)
As far as dieting misconceptions go, I think too many nutritionists are trading political correctness for results. In my opinion, PCdiets don't work. Take a look at the American Diabetes Association...they still make room for sugar in a diabetic's diet - because they don't want to deprive anyone of sugar. Well that's not going to work. You have to make sacrifices. You have to stick to at least a 90% nutrition compliance if you want big-time results. You can't go with the political correct approach of "having alittle bit of your favorite foods everyday so that you don't deprive yourself".Think about the person that has your dream body - whether it's a cover model, your neighbor, a TV star, or the fittest person down at your gym. Do you think they haven't made sacrifices? Of coursethey have. They've done the work to get their reward. Now its your turn! You have to get strict and stick to whole, natural foods (fruits,vegetables, meat, fish, and nuts) if you want to succeed. You need to accept that every action has consequences... If you want to live a lifestyle where you don't deprive yourself of daily treats, that's fine. But realize the consequence of this action will be that you will always remain a few pounds of fat away from your goal.
According to your actions, you value your treats higher than you value your fat loss success. But if you place your desire for fat loss success above your desire to eat junk, than the consequences will be that you will reach your body composition goals. It's that simple. We all get what we deserve and unless someone is holding a fork to your mouth, you are responsible for your own success.
And my last "non-PC" tip on dieting...almost all the people that tell me they are eating very well are lying to themselves and to me - as I mentioned before based on my client feedback experiences. So do what Dr. John Berardi calls a compliance grid.
Take a piece of paper and make a 6x7 grid (6 meals over 7 days). Then check off each time you eat according to plan and mark an "X" for each time you miss your goals. Realize that you only have 4 mistake meals for an entire week if you want to stick to the 90% compliance. Most of the time this is a bucket-of-cold-water-to-the-face wake up call to people. They quickly realize their nutrition compliance is much closer to 75% than 90%...and that explains why they aren't getting anywhere.
So the bottom line for fat loss: 1) Nutrition is where the hard work really is for fat loss. 2) The workouts don't have to be super-long to get fat loss results. You just need short, intense, and efficient. And that'swhat my workouts are all about. Nothing fancy, no rocket science,just FUN workouts that are over quickly...and who wouldn't want that considering today's busy lifestyles.

I'm too busy to diet

2009-02-11T17:36:00.000-08:00

An hour of preparation on Sunday can ensure that you have plenty of healthy snacks available for those of us on the go. Here are some examples of both items that can be prepared ahead and stored in meal/snack size portions for your busy week ahead.

Baked or broiled skinless chicken breasts (available cooked in the freezer section for the non-cooks)

Hard boiled eggs

Clean and cut mountains of cucumbers, celery, cabbage and radishes

String cheese (already comes in 1 oz. portions)

Hard cheeses such as cheddar and swiss (cut into 1 oz. portions for snacks)

Tuna and Salmon in a pouch

Sardines

Frozen cooked shrimp & peeled shrimp

Beef Jerky

Pumpkin seeds

Mixed Nuts (portion these out ahead of time as they are high in calories and easy to over eat)

Whey Protein (in the infant section of the department store is a formula carrier that just happens to carry 4 individual scoops of Whey)

Low Carb yogurt (Kroger has a good one called Carb Masters)

Sam’s Choice brand of trail mix-Nature’s Trail (has no candy or junk food) portion in ¼ cup servings (I get this at Wal-Mart)

Compliments of:
Pat’s Personal Training 937-206-3864 PatFrock@woh.rr.com

Eating for Results from Testosterone Nation

2009-02-02T05:20:00.000-08:00

Because Everybody Eats
As we say in the muscle-building world, nutrition is responsible for 50% of your results. Or is 75%? Heck, I've even heard 90%!
Whatever. We'll let the experts argue numbers. But this much is certainly true: If you aren't paying attention to the foods you eat, you're severely hurting your chances of building a muscular, lean, healthy body.
But let's go a step beyond the obvious.
Tell me, what do fat people and scrawny people have in common? What does the powerlifter have in common with the competitive bodybuilder? The pro athlete and the weekend warrior? The 17 year old newbie and the 25-year veteran?
Answer: They all eat. Every day. Several times per day. And if they aren't getting the results they want, then I'll bet you a shiny new quarter that their diet is a big cause of the problem.
And that's why I love to read, edit, and write nutrition articles: They apply to everybody and they can give your physique-building efforts a blast of nitro.
Do you eat? Good. This article is for you.
Power Foods, 2009
A few years ago, TC wrote a great article about what he called "power foods." There he listed 13 foods that have powerful, drug-like effects on human physiology — foods that not only make you healthier and potentially boost your lifespan, but also foods that support your physique and athletic goals. In other words, foods that make you look good nekid and keep you looking good for years to come. Here's TC's list:
Broccoli
Wild Salmon
Grass-Fed Beef
Walnuts
Olive Oil
Blueberries
Flaxseeds
Pumpkin
Spinach
Tomatoes
Turkey Breast
Yogurt
Shiitake Mushrooms
Pull up a chair. Let's eat!

Fat Loss Extreme

2008-12-04T16:23:00.000-08:00

Interval Training for Performance and Fat Loss

Which cardio method works best for fat loss? There’s clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time. Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. Whether you want more muscle, less fat, or better conditioning, interval training is the way to go.
Remember, most people prefer cardio, such as jogging or walking to interval training-simply because intervals are harder. But interval training is certainly not as boring. ask yourself this: Would you rather be walking on the treadmill for an hour or do 22 minutes of a hard interval?

Interval
Beginner Workout - 22 Minutes
Warm up
5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set
5 Minutes: RPE 5: Increase speed from warm up and set the incline to 1%. Keep a moderate pace.
Work Set
1 Minute: RPE 7 - Increase incline to raise the intensity level. You should be working hard!
Rest Set
5 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set
1 Minute: RPE 8 - Increase speed to raise the intensity level. You should be working hard!
Cool down
5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down

A study in December in the Journal of Applied Physiology and conducted by a team at Canada's University of Guelph found that just two weeks of alternate-day interval training increased moderately active 22-year old women's fat burning ability by 36%.Here are some Advantages of choosing Interval Training over Steady State Cardio:1) Saves time. Most intervals last about 20 minutes in comparison to 1 to 2 hours on the treadmill with old school cardio.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.3) The intervals should be done on alternate days not back to back and I usually recommend for about 3-4 days out of the week. There is also less exposure on the joints because it takes less time to complete.4) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.5) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools.

Welcome Kerry McDaniels

2008-12-02T13:21:00.000-08:00

Springfield Health and Fitness Center and Pat's Personal Training would like to welcome our newest personal trainer, Kerry McDaniels.

Kerry comes to us from Columbus where he trained clients for Westerville Athletic Club and Lifestyle Fitness. Some of his Qualifications include

NSCA Certified Personal Trainer

APEX Diet Certified

CPR and Basic Life Certifications

Come up and say hello to Kerry!!

How Figure Competitors and Fitness Models Eat

2008-11-13T16:41:00.000-08:00

Okay girls. Have you ever wondered how the fitness models in the magazines get in such great shape? Of course they train 6 days a week but that is only 30% of the battle. Here is the diet, straight from the horses mouth, my friend Diana Johnson sent this to me to pass along.

Figure Diet
Yes, correct training is a requirement for building lean, shapely muscle, but it’s only 30% of the battle. If you’re like me you won’t be satisfied with just 30% effectiveness. I just can’t overemphasize how important proper nutrition is. Honestly, your nutrition is at least twice as important as your training. It accounts for the other 70% of the results you’ll achieve. To improve your nutrition the first step is to clean up your diet and make better food choices. This is the time to remove processed foods, high fat fast foods, sugar, white flours and pastas. A diet consisting of approximately fifty percent lean protein, twenty percent quality complex carbs and thirty percent healthy fat works best. You should consume 10-15 calories per pound of bodyweight (depending on your metabolism, age and current condition). You should consume closer to 15 calories per pound of bodyweight if you have are already in decent shape, if not, you’ll want to start in the 10-12 calories per pound range. Eating enough calories in the proper macronutrient proportion will help you build muscle, increase your metabolic rate, and ultimately lose more fat. It will also set a solid foundation for your body and help it adapt properly to each new phase of contest dieting. Here’s an effective nutrition plan to get started.

BREAKFAST: Start most days (or every day) with egg whites and oatmeal. Yeah, it’s boring but it’s also effective and pretty easy to prepare. You have to stick with regular Oatmeal; the flavored packets won’t get the job done. You can add Splenda and Cinnamon for flavor though. For the egg whites, you can crack your own eggs and throw away the yolks (and don’t worry if some yolk gets mixed in, it won’t hurt anything at this point). The easiest way is to buy a carton of egg whites or egg beaters. One of the fastest ways to get breakfast is to mix four or five egg whites in a blender with half a cup of oatmeal, a couple of packets of Splenda and some cinnamon, then pour the mix into a skillet and cook them like pancakes.
It’s okay to add three or four ounces of 95% lean ground beef or ground turkey breast to your egg white – oatmeal breakfast a couple of mornings each week. Maybe one day eat egg whites and a ground beef patty, but no oatmeal. A couple days later have egg whites, a ground turkey patty and oatmeal. The rest of the week it’s egg whites and oatmeal only.

MIDMORNING: There’s no doubt that the most convenient midmorning meal is a quality protein shake. If you like thick and creamy shakes mix a scoop or two with eight ounces water for each scoop of protein. You can use a blender or simply shake it up in a shaker bottle. If you use a blender try adding a teaspoon of no sugar added raspberry preserves. A couple of frozen strawberries makes a shake into an awesome low-carb smoothee. You can also add diet red pop, Crystal Lite, or other diet drinks to the mix to get any flavor you’re craving. Protein powder also makes a perfect pudding. Again, mix one to two scoops powder in a bowl with a little less than half the water you’d normally use for a shake (just enough water to make a pudding texture). I know it sounds too easy, but it really is. Some people even use coffee instead of water for a mocha dessert. Top it with a Tablespoon of Cool Whip and pinch yourself. No, you aren’t dreaming; and Yes, it is good for you! You may also add a little low carb fruit (one-half peach, three strawberries, or one-fourth cup blueberries) or a teaspoon of nut butter in your pudding (or shake) for variety.

LUNCH: Lunch is going to almost always be chicken or turkey breast with brown rice or a sweet potato. Sounds bland, but believe me, this is what just about every figure competitor you’ve seen in the magazine eats for lunch in one variation or another. Now I’ve found some ways to make it easy to prepare and pretty tasty to eat. Chicken tenders fresh or frozen in the bag are great. They’re about an ounce per tender, so it’s easy to determine how much you need even without a scale. Warm up the grill, throw the whole bag on the rack, and in 15 minutes or less you have enough chicken to make five or six meals. If you don’t have a grill, just bake them in the oven. If you like turkey better, ground white turkey breast is great. You can make patties to cook on the grill or just "fry" it up in a pan like you’re making taco meat (you can even use a little taco seasoning for flavor.) Having tuna, shrimp or chicken packets handy is another way to assure you always get your protein in. Cooking a lot of rice at once is a cinch. Get a big pot and a box or bag of rice and cook away. Even more convenient though, are pre-cooked rice packets. They contain about two servings and you’ll find them in the grocery right by the boxed rices. Just open the packet, pop in the microwave for about a minute and voila. Eat half and save the other half for later. Most grocery stores have sweet potatoes or yams wrapped individually in plastic that are convenient and the plastic wrap helps the potato cook faster. These usually weigh six or seven ounces; a great size for a lunch carb. Canned sweet potatoes are also an option, but be sure they are canned in water, not syrup. If you are tired of rice and sweet potatoes, try canned black beans or red beans. They offer a good change of pace and a great source of fiber too. Eat half the can and save the other half for another meal. Remember, your food doesn’t have to taste bad to be good for you. Play around in the spice, herb and seasonings isle to find flavors that will help you make your food more enjoyable. As long as they aren’t loaded with fat and sugar, you will be fine. You can always add a small serving of any of the vegetables I’ve listed as "Free Foods" to your lunch without hurting your diet.

MIDAFTERNOON: Half your day is over, but your tank is running on empty. Don’t wait until dinner to eat. That’s a bad idea, as it puts too much time between meals and may cause your body to use protein stores. Here is a great place f0r a protein shake or a can of tuna.

DINNER:Many days this will be your last meal and should consist of either rice or a sweet potato again and chicken, turkey, fish or a couple of times a week you can do some very lean ground beef or a small steak. I recommend skipping the starchy carb two or three nights each week. You can add a double serving of vegetables from the "Free Foods" list on these nights. This will rotate your calories a bit, keeping them high enough for muscle building, but low enough to still burn fat. On the "no carb" night, don’t stress out, you can still have a tasty and satisfying meal. Try making a stir fry with chicken or lean strips of beef and a bunch of peppers, onions, broccoli and mushrooms. A leafy green salad with veggies on top and a piece of grilled fish is tasty too. Some nights I put veggies in a foil packet, spray with Pam and cook them on the grill for about 20 minutes. Toss those on the plate with a nice piece of grilled sirloin and I’m in heaven.

BEFORE BED: I know you’ve heard that you shouldn’t eat before going to bed if you want to lose fat. Well, that’s true for the most part. But remember, you’re also trying to build muscle, especially during the first two months of your four-month figure competition project. So I’m going to tell you it’s okay to eat an hour or so before going to bed, but you have to eat what I tell you and only if you feel like you have to have something. Egg whites with some tomato (and green peppers or onions if you like them) is one option. . There’s a very important reason why you should stick to egg whites or protein shake pudding before bed, both sources of protein will give you an extended release time so that the protein slowly breaks down into amino acids helping you build muscle all through the night.

FREE FOODS:You can add any of these foods to your nutrition plan during the first two months without compromising your results. Most important is water. You should drink at least one-half gallon each day. That’s the minimum, drink all you want. Other beverages you can drink are diet sodas, Crystal Light, coffee (no cream or sugar) and unsweetened ice tea. (It’s okay to use Equal or Splenda to sweeten your coffee or tea.) Low carb vegetables are fine with any meal. I like broccoli, green beans, bell peppers, zucchini, cauliflower, asparagus, onions, cucumber, lettuce, and spinach. Seasonings are fine also. I rely on vinegar, mustard, relish, salsa, hot sauce, and just about any dry seasoning. Sugar-free gum is a life saver; a pack of gum a day is about right for me.

How to Build muscle and burn fat

2008-11-03T05:06:00.000-08:00

I found this on the Stronglifts.com question and answer and thought I would share it with you.

Mehdi, I'm trying to get rid of the fat and build muscle. I want to changemy life round for the better and am pretty new to all this. Myproblem is my diet. I have a very sweet tooth and I know if I wantto see results I have to watch what I eat.Could you please advise me what to eat and what NOT to eat to buildmuscle? I have smoked and drank for many years but no more now. Iwant to get as strong as I can, as fast as I can. >>>

MY ANSWER: Quality of food isn't that important to build muscle. Quantitymatters. You can build muscle eating junk food all day, as long as you eat enough food. There are plenty of people who eat shitty food all day and who are strong and have lots of muscle mass. One example is Power Lifter Dave Tate who has a 900lbs Squat & 600lbsBench Press. However, if you're like me, you not only want to build muscle, youalso want them to be visible. The only way to achieve this, is bykeeping your body fat healthy (10-12% or if you're a woman 15-18%).And to keep your body fat healthy, you need to eat healthy the majority of the time. This is eventually also about your health:eating healthy will improve you digestion, skin, mood, etc.One of the biggest mistakes you can make if you're new to all this,is to go from 1 extreme to another: from smoking, drinking, lack ofexercise and bad nutrition to training 6 times per week and eating strictly healthy foods. This approach usually only lasts a couple of weeks. You'll end upcraving for certain foods and get physically & mentally drainedfrom going to the gym 6x per week. One day you snap, quiteverything and get back into your old habits. And usually when you go back, it's to gain (or lose) everything you lost (or gained)PLUS a little more as a bonus.You don't turn PRO overnight, it takes time to get there. And let's be realistic, if you're like me, you have a life outside the gym,you have a career or business to run, you have family & friends,you have hobbies, ... Nobody can train 6 times per week and eat 100% healthy all the time. Better: you DON'T need to do this to get the results you're after. So instead of stopping to eat "bad" foods forever, keep eating them, but lower the intake. I recommend eating healthy 90% of thetime. If you eat 6 times per day , that leaves room for 4 junk meals per week. Besides helping fat loss by keeping your hormones sharp, eating junk food also serves 2 other purposes:* Rewards. Since you've been strict on your diet for several days,you can reward yourself with a junk meal every once in a while.These junk meals are guilt-free: you know you ate healthy the rest of the week, so no problem.* Reminders. If you've been eating healthy for a while, you knowthat junk food can be fun for 1 day, maybe 2, but then it just gets impossible to continue. Excess junk food makes you fat,bloated, tired, ... By eating some from time to time, you get a reminder of how it used to be.
The 2 foods you should watch out for if your goal is to build muscle and keep your body fat low are alcohol & junk food.* Alcohol. Contains calories and promotes fat gain. Alcohol is especially a problem for men, since we tend to eat junk food when we drink, while women tend to drink instead of eating. * Junk Food. This is any food that is processed: which doesn't come in its natural state. Junk food is usually high carb, high fat (badfats, read trans-fats), low protein and low fiber.If you're not sure about what is junk food and what not, best is to focus on the foods you should eat to build muscle. These are:* Proteins: ground beef, chicken breast, tuna cans, whole eggs, cottage cheese, whey, ...* Veggies: Spinach, broccoli, bok choy, lettuce, ...* Fruits: Apples, bananas, oranges, berries, ...* Healthy fats: fish oil, olive oil, mixed nuts, real butter, ...* Water: 2 cups with each meal, sip also water while working out* Carbs: brown rice, whole grain pasta, quinoa, oats, ...* Fiber: green veggies, whole grain carbs, flax seeds, .

..Example diet would look like this:*
breakfast: eggs, veggies, orange, green tea*
snack: cottage cheese mixed with pieces of apple*
lunch: chicken breast, spinach, lemon juice*
snack: mixed nuts, banana*
post workout: ground beef, whole grain pasta, tomato sauce,parmesan cheese*
pre bed: plain yogurt, berries, flax seeds, fish oilFollow the above 90% of the time, 10% of the time: have junk food &alcohol. Don't feel guilty about it, it makes little difference in results but will make social gatherings a lot easier.

Elevating your Metabolic Rate

2008-10-27T19:24:00.000-07:00

This is a good article by Tom Venuto, professional body builder
Meal Frequency
We will keep your metabolic rate elevated firstly by meal frequency. I explain the importance of this in my last fat burning article. I strongly suggest that you review of it by clicking here.
Correct Way to Feed Your body
If you don't feed your body properly, " at the right times" it will rebel against you by lowering its thyroid hormone output, thereby slowing your metabolism to a crawl! Your mission in this diet will be to properly feed your body the correct amount of carbs at the times that it needs them most.
When I say It needs them most I am referring to the times in which your body will least likely store fat. As mentioned before there are two occasions in the day in which you will find yourself in this situation. Both are related to the same scenario. This is based on the time when your muscles are depleted the most and are primarily looking to replace these stores rather then store fat. During these periods you can take advantage of the anabolic effects of insulin. These two meals are of course breakfast and post workout.
If you feed yourself the proper amount of carbs at these times you will notice that your metabolic rate maintains itself for a much longer time throughout the duration of your diet.
Your sole purpose for the rest of the day will be to control your insulin levels by placing them in a state that is conducive to burning fat. You will again do this by only eating leafy green, fibrous vegetables and proteins. This way you get the best of both worlds. Increased recovery and optimal fat burning.
Maintaining Muscle Mass
The largest problem with mainstream starvation diets is that they burn an equally high amount of muscle as they do fat. The goal when dieting is to burn fat and maintain as much muscle as possible. As you may know the more muscle you have the higher your metabolic rate will be. And conversely the more muscle you lose the slower your metabolic rate will become. ( To further read about the importance of maintaining muscle click here )This is accomplished by
A. maintaining a proper saturation of amino acids in your body. I.E. six protein rich meals a day.
and
B. Promoting optimal recovery under an adverse situation. I mention the word adverse because when you are dieting you are low on macronutrients ( food ) so recovery is made difficult and cortisol levels ( muscle wasting hormone ) are allot higher then when maintaining or bulking. This is why I tout insulin control as a priority of this diet. I encourage you to use it when fat storage is unlikely and cortisol is at its highest and I discourage you from using it the rest of the day. Thereby you get the best of both worlds. Increased recovery and increased fat burning. And therefore maintain muscle at a much higher rate.
Caloric Deficit Very Important!
You need to understand that the only way to lose fat is to burn more calories in a day then you consume! If you do not then you cannot reach your goal. Therefore you must lower your calories or up your workload in order to tap into your fat stores. However you do not want to lower your calories too low too quickly! If you do, you will undoubtedly trigger your bodies alarm systems and your metabolism will immediately suffer. To avoid this travesty, start by slowly lowering them by 500 and when you hit a plateau lower them slightly again. Perhaps only by 200 to get your fat burning going again. ( or you could calorie cycle, see below )
My point is that I do not advice dropping your calories by 1500 in one day! You need to slowly lower them! For example, say someone was bulking up with 4,000 calories a day. They would start their cut by lowering them to 3,500. They burn fat for a while with this and then hit a plateau. The problem may only be that they need to change their workout up. But if that doesn't work then they should lower their calories down to 3,000 to give their fat burning another kick start. By the end of their cut they may be all the way down to 2, 500 calories a day. But they did not get their over night! Doing so would cause their body's to go into shock and slow their metabolic rate to a crawl! I urge you to take this into consideration when you come up with your caloric intake. Starvation is never an option! If you do starve yourself then you have defeated the purpose of this article which is to control your body. Not for your body to control you!
Calorie Cycling ( This is a more in depth method of raising and lowering your calories )
Since the goal is to keep your metabolic rate revved you may also incorporate calorie cycling. The concept is simple. Say my goal is to create a deficit of 500 calories a day for a week. If I maintain at 4,000 a day then I would then need to lower my calories to 3, 500 to accomplish this. Or the average of 3, 500 over a week. This is where cycling comes in. By changing the amount of calories I eat each day I will end up tricking my body into believing that it is not dieting and in turn it will keep its metabolic rate revved longer. An example of this would be:
Monday: 3, 700 caloriesTuesday: 3, 300 caloriesWednesday: 3, 600 caloriesThursday: 3, 400 caloriesFriday: 3, 800 caloriesSaturday: 3, 200 caloriesSunday: 3, 500 calories
On Monday, Wednesday, Friday and Sunday you will have raised the calories in your diet rather then lowered them. By doing this you will trick your body into believing it is just fine and it will reward you by more readily releasing its fat stores. In edition you still created the same deficit that you would have if you simply had gone 3, 500 the entire week. I know several bodybuilders and clients that I have trained that literally never hit a plateau because they cycled their calories so well. And as a mental bonus it helps to be able to feed yourselfextra calories on certain days. This can do wonders for the dieters state of mind.
Another way to calorie cycle would be to average 3,500 for 3-5 weeks and then for 5 days re-up your calories to 4,000 to re-set your metabolism. There are many many different ways to cycle calories. Just as you keep your body on the edge with your workout you should do so with your diet. You can cycle up to re-set your calories or cycle down to re-create a deficit. The key is to keep your body on its toes throughout your diet.
Sample Diet Diagnosed
I will now explain my thinking behind each meal. The following diet is a sample 2, 400 calorie regimen. You will follow the same pattern. The difference will of course be your daily intake of calories. You may need a little more than 2, 400 but that is beside the point. What I want to do here is to breakdown the pattern for you.
Meal One:
As stated earlier in the article, breakfast is a key meal in your day! You need to replace your glycogen stores so that you promote recovery and keep your bodies metabolic rate high. I would recommend 300 calories of oatmeal and 200 calories of protein. This is an excellent way to get your day started and will accomplish exactly what you set out to do. Giving you well over 50 grams of protein and several complex carbs to promote recovery.
Meal Two:
Our goal here is just to maintain a steady flow of amino acids in your body. In this meal I recommend a spoonful of flax or Safflower oil and 200 calories worth of protein. This is approximately 300 calories and roughly 40-50 grams of protein. The main reason I include fat is because if you only consumed protein then your body would not have a source of energy. It would then have to convert the protein you consumed to glucose. In turn you would still end out releasing more insulin then you intended to and not create a sound environment for fat loss. Let me also add that flax seed and safflower oil have several essential fatty acids which will aid you in your goal of maintaining muscle mass and improving insulin sensitivity.
Meal Three:
You will again need a source of carbs in this meal. I would suggest a tossed salad. It should consist of lettuce, broiled chicken cut up in small pieces and a spoonful of safflower oil and vinegar. The ratios would be about 150 calories worth of chicken, 100 worth of safflower oil and 150 worth of lettuce or other greens. Which is actually allot of greens because they will go a long way. This will give you a slow burning source of carbohydrates that release a low and steady stream of insulin, rather than a quick burst which is completely counter productive to your fat burning goals.
workout: This is filled in by whatever your workout is
Meal 4 " post workout meal " :
Again, this is one of the few times in which your body will not store fat in the presence of a large burst of insulin. Rather its full concentration will be to store the carbs you eat as muscle energy reserves. In edition by feeding your body properly during this window you will not set off any alarms that would cause it to slow its metabolic rate.I recommend 300 calories of a quick burning carb source such as cool aid or a sugary sports drink. Mix this with 40 grams of whey protein for a total of 500 calories.
Meal 5 Dinner
This will be your last carbohydrate meal. I suggest 200 calories worth of greens and 200 worth of protein. A vegtable and meat stir fry would be an ideal dinner. Again, I choose greens because it is extremely slow burning and very conducive to burning fat!
Last Meal
One of the biggest myths taught to our society is telling people to stop eating at a certain time of the day. That is complete and utter nonsense! Think about it. After you go to sleep you will force your body to fast for the next 6-12 hours! To force it to go without food for any longer than that would be pure insanity! So right before you go to bed I want you to have another protein shake with a spoonful of flax or safflower oil for a total of 300 calories. This will actually increase your metabolism while you sleep!
Supplementation
For optimal muscle retention I recommend:
1. 10-15 grams a day of glutamine
2. Chromium: if you are deficient in this your fat burning goals may be sabotaged!
3. Multivitamin: If you are not taking one of these, then you need to be. There is no way that you can get enough vitamins from your diet alone, no matter what anyone says! Popping one or two multivitamins a day takes the guess work out of it!
4. Vitamin C: This is my all time favorite supplement. Its cheap and it is the ultimate antioxidant. You see, when we have calorie deficiencies our bodies will become susceptible to colds. Vitamin C will boost your immune system tremendously! Take at least 3 grams a day of this vitamin and more if you are feeling run down. You can read more about it by clicking here
5. Creatine is an excellent supplement and can assist you in maintaining muscle mass
6. Flax Seed Oil and Safflower Oil: These are an excellent source of essential fatty acids and will assist you in maintaining proper blood sugar levels while your carbs are lower.

Weightlifting and Senior Citizens

2008-10-05T06:37:00.000-07:00

Now that you're older, you may not spend much time flexing in front of the mirror or trying to add inches to your vertical leap. So why bother lifting weights? The truth is that building your muscles is more important than ever at this stage of life. Muscles tend to weaken with age, and this decline can eventually rob seniors of their active, independent lifestyles. Fortunately, you can reverse that trend with a few simple exercises. It's safe, it's effective, and it's never too late to start. You may even enjoy it!

Should seniors lift weights?
The American College of Sports Medicine now recommends weight training for all people over 50, and even people well into their 90s can benefit. A group of nursing home residents ranging in age from 87 to 96 recently improved their muscle strength by almost 180 percent after just eight weeks of weightlifting, also known as strength training. Adding that much strength is almost like rolling back the clock. Even frail elderly people find their balance improves, their walking pace quickens, and stairs become less of a challenge.
Among these elders is Sara, 91, who had a lot of trouble walking after healing from a serious hip fracture. But after starting a weight-lifting program in which she practiced either leg presses or leg curls three times a week, she was able to walk a quarter of a mile without assistance and pedal a stationary bike.
"I feel better physically and mentally; I feel wonderful inside and out," Sara told the authors of the book Successful Aging (Dell, 1999). "I must go for that exercise three times a week, I must. You have to push yourself."

What are the benefits of weightlifting for seniors?
•Improved walking ability. A University of Vermont study of healthy seniors ages 65 to 79 found that subjects could walk almost 40 percent farther without a rest after 12 weeks of weight training. Such endurance can come in handy for your next shopping trip, but there's an even better reason to pep up your gait. Among seniors, insufficient leg strength is a powerful predictor of future disabilities, including the inability to walk. An 89-year-old senior interviewed in Successful Aging said that after two years of weightlifting, "I walk straight instead of shuffling. It gives me lots of energy. My family can't believe it."
•Ease in performing day-to-day tasks. By giving you the strength to handle your daily routines, weightlifting can help you maintain your independence. Researchers at the University of Alabama found that healthy women ages 60 to 77 who lifted weights three hours each week for 16 weeks could carry groceries and get up from a chair with much less effort than before.
•Prevention of broken bones. Weightlifting can protect you from devastating fractures in several ways. For one, the exercises boost your strength, balance, and agility, making it less likely that you'll suffer a nasty fall. A study at Tufts University found that older women who lifted weights for a year improved their balance by 14 percent. (A control group composed of women who didn't lift weights suffered a 9 percent decline in balance in the same year.) Weight training can also build bone mass in the spine and the hip, so it's especially important for people with the bone-thinning disease osteoporosis.
•Relief from arthritis pain. By strengthening the muscles, tendons, and ligaments around your joints, weightlifting can dramatically improve your range of motion. It can also cut down on pain by increasing the capability of muscles surrounding the afflicted joint, which eases stress on the joint itself. Arthritis sufferers should begin by using light weights and work up to heavier ones very gradually.
•Weight loss. Lifting weights doesn't burn many calories, but it does rev up your metabolism. Overweight seniors who combine strength training with a healthy diet are almost certain to shed a few pounds.
•Improved glucose control. If you are among the millions of Americans with Type 2 diabetes, strength training can help you keep it under control. In one study of Hispanic men and women with diabetes, 16 weeks of strength training provided dramatic improvements, comparable to taking medication. The study also showed that volunteers increased muscle strength, lost body fat, and gained more self-confidence.
•Other benefits. Studies suggest weight training can help people sleep better and even ease mild to moderate depression.
How can I get started?
You should always check with your doctor before starting a new exercise program -- and when you do, expect your doctor to be thrilled with your decision. If you have hypertension, your doctor may want to run a few tests to make sure lifting weights won't cause a dangerous rise in your blood pressure. Fortunately, almost all people with high blood pressure can safely enjoy the benefits of strength training.
Once you get your doctor's go-ahead, you will choose your setting and your equipment. You can join a gym or a university exercise program that offers exercise machines, professional guidance, and lots of socializing, but you can also get an excellent workout at home using barbells, cans of food, or even plastic milk jugs filled with water or gravel. And get advice from a physical trainer before you begin: Instruction on proper technique is very important to help you enjoy the exercise without risking injury

Thin on the outside can hide a big problem

2008-09-18T11:20:00.000-07:00

I have talked about being TOFI (thin outside, fat inside) before, but it is back in the news more than ever right now.
New research has found that people who maintain their weight through diet rather than exercise are likely to have major deposits of internal fat, even if they are otherwise slim.
They eat too many fatty, sugary foods — and exercise too little to work it off — but they are not eating enough to actually be fat. Scientists believe we naturally accumulate fat around the belly first, but at some point, the body may start storing it elsewhere.
There is an increased risk of heart disease and Type 2 diabetes with anyone who has increased fat, no matter where it is. This means that normal-weight persons who are sedentary and unfit are at much higher risk for death than obese persons who are active and fit.
MRI's seem to be the only real way to tell if you're TOFI right now, so in order to keep your internal fat deposits at bay then a combination of diet and exercise is the way to go. If you just want to look thin, then maybe all you need to do is diet, but if you want to actually be healthy, then exercise has to be added as well.

Glycemic load/ glycemic index

2008-09-14T09:47:00.000-07:00

Glycemic index is a way of measuring the impact a given amount of carbohydrate has on your blood sugar, something you definitely want to know. But to do a fair comparison, they have to use a fixed amount. In the case of the glycemic index, it's a standard 50 grams of carbohydrate.
Problem is, very few carbohydrate foods in real life are 50-gram portions.
See, if you go to a store to buy spices and there's a spice that's $500 a pound, that sure sounds like a lot of money. But if you're only buying a half-teaspoon of the stuff, it's pretty irrelevant. You want to know what you're going to pay at the register, not necessarily what you'd pay if you bought a pound.
Similarly, you really don't care what the impact of 50 grams is on your blood sugar; you care what the impact of the amount you're actually eating is.
Glycemic load is a more sophisticated formula that takes into account the actual grams of carbs you're eating -- the portion size. The glycemic index of carrots is high, leading a lot of people to think you should never eat carrots, which is a dumb conclusion. Fact is, the average carrot has 3 grams of carbs. You'd have to eat like a giant rabbit to have a significant impact on your blood sugar.
The glycemic load of a carrot, on the other hand, is only 3, making it an extremely low-glycemic food -- unless you're drinking pure carrot juice or eating 13 carrots at a sitting.
Pasta, on the other hand, has a moderate glycemic index, but is almost never eaten in 50-gram portions. Factor in the portion size at a typical Olive Garden and your blood sugar will be on the roof, and stay there for a week. Not surprisingly, the glycemic load of pasta is very high.
The technical formula for glycemic load is GI (glycemic index), multiplied by the number of grams of carbohydrates in the portion, then divided by 100. Low glycemic load is between 1 and 10, medium is between 10 and 20, and anything over 20 is very high.
That said, remember that both glycemic index and glycemic load only refer to the food eaten alone. Add some fat or protein and the total impact goes down. And plenty of high-glycemic foods are good for you (say, carrot juice) while plenty of low-glycemic foods (fried donut holes) are not.
So take glycemic load into account, but don't be a slave to it. It's just one measurement to consider when planning a diet.
Incidentally, athletes in training actually can benefit from high-glycemic foods, especially when they're training twice a day. Mrs. Smith with Metabolic Syndrome... not so much!

Indoor Rowing getting big

2008-09-12T15:14:00.000-07:00

The indoor rowing classes are getting fairly popular here at Springfield Health and Fitness Center. We had to turn someone away last week!!
In response to that , beginning on Sept. 15th there will be an additional class each Monday, Wed. and Friday evening. Classes will be at 6 and 7 pm. Be sure to call and reserve an Erg to save your spot. 937-325-9770.
Beginning in Oct. there will be a Saturday, 9am class if there is any interest!!

Exercise 14 hours a week and still gain body fat

2008-09-10T09:54:00.000-07:00

How To Gain Body Fat While Exercising 14 Hours A Weekby John Berardi, PhD, CSCS
Exercise Without DietA few weeks back I shared with you an article called "When Exercise Doesn't Work." And in this article, I reviewed some fascinating new research demonstrating that, without a dietary intervention, exercise doesn't have much of an impact on body composition. Even to the tune of 6 hours per week...Even when it's high intensity exercise.......participants following an exercise plan, without being cognizant of their nutritional intake, only tend to lose an extra pound of fat vs. those folks who do nothing for the same 12-16 weeks.Disheartening, I know. But oh so true.Especially when supported by this new information I'm going to share with you today.More Support For the "No Diet Hypothesis"Just yesterday, I received an interesting email from Dr Gary Homann, a faculty member at Lincoln University in Jefferson City, MO.(Some of you may recall that we collaborated with Dr Homann a few years back and came up with some interesting insights, spotlighted here: Long Haul Training)Gary, intrigued by my last article, shared with me the results from a very telling study he completed back in 2003. Here's what he found.2 Hours a Day and They Still Got Fatter!In Dr Homann's study, 56 girls between the ages of 14 and 17 - all of whom were in a program run by the South Dakota Department of Corrections - volunteered to get involved in a 4-6 month wellness program.The idea was to have the girls exercise for about 14 hours per week (2 hours per day consisting of various activities such as hiking, running, circuit training, step aerobics and basketball) while following the USDA Food Guide, as it appeared in 2003.At the beginning of the study and again at the end, a host of measures were recorded, including:
A step test and timed mile for cardiovascular fitnessHeight, weight, body mass index (BMI), skinfolds (for % body fat), waist and hips circumference for body compositionShuttle run for agilityStanding jump, sit-ups and bench press test for muscular strength and enduranceAnd sit-and-reach and straddle tests for flexibilitySo, what happened?Well, as expected, cardiovascular fitness, muscular strength and endurance, agility, and flexibility all improved. That's great!What's not so great is that body composition measures worsened. Instead of losing body weight and fat, these girls, on average, gained 6lbs, increased their waist circumference by 1/2 and inch, increased their hip circumference by 3/4 of an inch, and increased their body fat by over 1/2 a percentage point. Now, I don't know about you. But this isn't exactly what I'd expect to happen if I went on a 14 hour per week exercise binge!
The USDA Food Pyramid circa 2003(note: the pyramid has since been updated...thank god!)Exercise + The Food PyramidAs you'd imagine, I'm kinda disappointed to learn that it's actually possible to gain body fat when exercising 2 hours per day, every single day. You're probably disappointed too.However, what's even more disappointing is the fact that it's possible while actually following a nutrition plan!Remember, participants in this study were following the recommendations of the USDA - you know, that famous food pyramid that everyone talks about. The one that dietitians across the land recommend that we follow. The one recommending 6-11 servings of breads, cereals, and pastas each day.
(Now, it is true that the USDA has since changed their recommendations - for the better. But can you blame me if I'm a little gun shy on backing their new recommendations? Especially after the checkered history of the last food pyramid?)QuestionsNow, you might have some questions about the study design...as I did when first reading it.
After all, maybe the girls didn't follow the USDA plan to a "T"...Or maybe they were going thru puberty at the time of the study and that explains the fat gain...Or maybe being put in a detention center isn't exactly condusive to fat loss in the first place.Well, after speaking with Dr Homann, I'm pretty confident that these factors can't really explain away the fact that these girls exercised for 2 hours every single day, while following the USDA's guidelines, and got fatter.
For starters, the girls were living in a detention center and they were provided all their meals. So there wasn't much room to cheat.Further, the girls were starting out quite over fat. Indeed, their average body fat was just over 30% to begin with. So they did have fat to lose. And their fat gain can't be explained by simply "getting older" or "puberty".Let's Bottom Line ThisI could probably go on and on here...but I'll spare you that. Instead, I'd like to simply say the following. The data are pouring in. And they paint a pretty clear picture. If you want to look better, feel better, and perform at the top of your game, you definitely have to exercise...(although 14 hours a week probably isn't necessary). But, even more importantly, you've got to look after your nutrition - specifically what you eat, how much you eat, and when you eat it.Indeed, without the right nutritional intake, you simply can't expect inspiring, noticeable results. Heck, in some cases, you might even expect to get worse!So don't leave your nutrition up to chance.

Getting ready to compete

2008-09-01T06:12:00.001-07:00

I wanted to share with you a diet that a friend of mine who is a figure competitor is using to get ready for a contest. This diet SHOULD preserve her hard fought for muscle while shedding the remaining fat. One trick of the trade is to eat as many green leafy vegetables as possible . Your body will burn more calories trying to digest them and will keep you from getting so hungry you head for the kids corn chips.

Meal 1 1 whole egg, 2 egg whites. 3 oz. canadian bacon, 1/3 cup oatmeal

Meal 2 protein drink

Meal 3 5 oz. any lean meat, 1/2 sweet potato , 1 cup green beans

Meal 4 protein drink

Meal 5 5oz. fish or chicken breast, 1 cup broccoli

Note: free foods that can be eaten in unlimited portions
Sugar free jello-o
Green leafy vegetables

Once a week, free meal to eat what you want ( notice it is meal, not day or the entire weekend)

Yoga at Springfield Health and Fitness Center

2008-08-21T16:53:00.001-07:00

Yoga
Beginning September 2, 2008

Tuesday 12 to 1PM

Interdisciplinary Yoga Class

By
Jen Ater
Natural Therapeutic Specialist

InnerLight
Yoga & Bodywork

Class fee $10

Private classes for Yoga and Thai massage are available from Jen

Updated Aerobics Schedule !!

2008-08-12T19:16:00.000-07:00

Springfield Health and Fitness Center
14 E. Main St. Suite #205
(937) 325-9770

Beginning September 2, 2008!!!

ZUMBA; a low impact dance party set to Latin dance music. GREAT FUN!
Monday, Wednesday and Friday 9:00 AM

Senior Aerobics to increase strength, balance, and agility
Tuesday and Thursday 9:00 AM
Instructor: Pat Frock

Cardio Kickboxing; a high energy, 45 minute class for advanced exercisers
Monday, Wednesday and Friday at 12:00 noon
Instructor: Nathan Adkins

Combative Fitness; Lose weight, get conditioned while learning self-defense techniques – all fitness levels
Tuesday and Thursday 10:00 AM
Instructor: Jujitsu and Judo black belt Jimmy James

Indoor Concept 2 Rowing; a great workout for endurance, strength and power (reservations required due to small class size)
Monday, Wednesday and Friday at 7:00 PM
Instructor: Pat Frock

Keep watching for additional classes
Cost: $6 per class ($3 for club members)
Entire month unlimited only $30 ($15 for club members)

Exciting news for Springfield Health and Fitness

2008-08-09T14:54:00.000-07:00

Whew!! What a whirlwind couple of months.
Here's an update.

We have more personal trainers coming on board with a vast array of specialties; i.e. martial arts, combat training, and senior specialists.

The aerobic classes are starting to come together and I hope to have a full line up by Sept. 2nd
So far we have:

Indoor Rowing with Concept 2 ( This class will require a reservation due to small class size)
Senior aerobics
Cardio Kickboxing

Keep your eyes open for the full schedule as we begin to close out August.

Free Indoor rowing class

2008-08-05T17:44:00.000-07:00

Free Indoor Rowing Class

Springfield Health and Fitness Center
Sat. August 23rd. 10:00 am to 11:30 am!!

Taught by Rick Kip, professional rowing instructor and medaled competitor.

· Is a complete exercise. It exercises all the major muscle groups
· Allows muscles to be exercised through a greater range of motion than other exercises
· Promotes greater flexibility through greater joint movement
· Provides strength and aerobic/anaerobic conditioning
· Does not discriminate against age or gender. It is a lifelong sport that can be enjoyed by all ages
· Is time efficient. It does not take much time for a great workout
· Is smooth, rhythmic and impact free
· Is adaptive for the handicapped: Those who are blind deaf and wheelchair bound
· Is both casual and highly competitive
· Is a great calorie burner, better than stationary biking at the same level of exertion

Class size is limited call 937-325-9770 to reserve your rower!!

Do Low Carb Diets Work - Tom Venuto

2008-07-27T14:52:00.000-07:00

Tom Venuto, NSCA-CPT, CSCSFat Loss Coachwww.BurnTheFat.com
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The Low Carb Diet Truth
No diet issue has ever created more confusion and controversy than the low carb vs. high carb debate. You are about to finally hear the low carb truth... simplified... But then, you will also hear about a few surprising "twists" to the low carb story!
Contrary to what certain "gurus" tell you, carbohydrates are NOT fattening. If you eat too much of anything, it will get stored as fat. Period. That is the pure essence and scientific truth about fat loss:
IT'S NOT ABOUT THE CARBS!!!
IT'S ABOUT THE CALORIES!
But don't throw out your low carb diet just yet!
Reduced carb dieting does seem to have some beneficial effects on weight loss and fat loss, but it may not be for the reasons that most people think! In fact, it may not have anything to do with carbs at all ... it may be about protein and appetite regulation!
Low carbers usually don’t want to admit this - they usually want to insist on “metabolic advantage” - but the fact is, one of the biggest reasons that low carb diets can help improve fat loss is because it's very difficult to overeat when you restrict an entire group of energy dense foods like carbohydrates.
And there we have the truth again - if you eat less because of a low carb diet, you lose weight because you ate less, not because you ate less carbs. Got it? Less carbs = less calories!
Test it for yourself:
See how easy it is to overeat if you are told "eat as much of anything as you want." Then see how hard it is to eat a surplus of calories if you’re told, "eat as much as you want - but only lean protein, salad veggies and green veggies with a little bit of essential fat." You will lose fat like crazy on a diet like that, but it's not necessarily because carbs are low, it’s primarily because the CALORIES are low!
The problem is, most people cannot stay on a diet so restricted in choices. That's why over the long term, low carb diets aren't really much more effective than any other diet.
Appetite control - a legit benefit of low carb diets?
Very low carb diets often tell you not to count calories and they say you can eat as much as you like if you just stick to protein and fat. However, they're making a huge assumption that by restricting carbs and allowing fat intake, your appetite will regulate itself and you will eat less as a result.
That's often exactly what happens with low carb, high fat diets - you tend to eat less automatically - so appetite control appears to be a legitimate benefit of low carb diets. However, there is nothing special about "low carb diets" that allows you to eat unlimited calories. If you eat in a caloric surplus, you are going to gain weight, no matter what the macronutrient composition of the diet.
High thermic effect: A second weight loss advantage of a low carb (higher protein) diet?
Here's another potential advantage: Low carb diets tends to be higher in protein. Since protein has a much higher thermic effect, it can lead to slightly greater fat loss than a diet of the same calorie amount that is high in fat and carbs.
In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a control group and a protein group that was given an extra 30 grams of protein in place of an equal amount of carbs.
The researchers found that the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.
A third advantage to low carbs?
Another potental benefit of carb restriction is better glycemic (blood sugar) control. This may provide some body composition and health advantages for individuals who are carb intolerant or who suffer from "metabolic syndrome" (where the body doesn't process sugar very well and tends to overproduce insulin).
Of course, as with nearly everything in life, there are two sides to every coin...
Disadvantages of low carb diets
1) For most people, strict low carb diets are difficult to stick to.
If you remove most of your carbohydrates from your diet for a long period of time, you're setting yourself up for a relapse. You tend to crave what you cannot have, both physiologically and psychologically. The more you cut the carbs, the easier it is to rebound will be when you put carbs back in.
2) Very low carb diets are often unbalanced and missing many nutrients.
It's still up for debate whether low carb programs like the Atkins diet are unhealthy, but removal of entire good groups such as fruits and 100% whole natural grains is definitely not nutritionally balanced for fiber, phytochemical and micronutrient intake.
3) Very low carb diets may cause low energy levels.
Most people will feel physically tired and mentally irritable without carbs, so their training will usually suffer: Low carbs = low energy. Low energy = poor workouts. Poor workouts = poor results. This makes low carb diets a poor choice for highly active people. The reason I don't recommend "very low" carb diets to my clients is because I am a strong advocate of weight training and cardio training as part of a fitness lifestyle. When you are training hard, you must "feed the machine" and eat to support your activity.
4) The intial rapid weight loss on a very low carb diet can be deceiving.
Much of the initial weight loss on low carbs is water and even lean tissue. If you drop 5-7 lbs in your first week on a low carb diet it sounds impressive, but if one pound is fat, 2-3 pounds are water and 2-3 pounds are muscle, what did you accomplish? Your goal should be fat loss, not "weight" loss.
Taking a lesson from the leanest athletes on Earth
On an interesting side note, I've made an 18-year long study of how the world's best bodybuilders and fitness models get so incredibly lean. One thing I noticed was that almost every bodybuilder or fitness competitor uses some variation of the low carb diet to prepare for competitions. Why? because although there are disadvantages, they want those low carb advantages, even if it's a difficult diet to follow.
Most bodybuilders however, use an interesting variation on the traditional low carb diet. It's called "carb cycling," where you increase carbs at regular intervals rather than staying on low carbs all of the time. Carb cycling makes low carb diets safer, more effective and easier to follow.
The bottom line?
Yes, there is something to the low carb diet that helps accelerate fat loss. But in the end, it all comes back to calories and to whether or not you can stick with your program. Ability to comply with a program may be the biggest factor of all in long term success, not the level of carb intake. Low carb diets work primarily because they make you eat less. Eat too much and you gain weight, regardless of whether it's protein, carbs or fat.
My advice is not to jump into a low carb diet without reason, but to assess whether you are a good candidate for this type of approach. Then, if you decide to try the low carb approach, it's best used temporarily to break a plateau or reach a peak and it appears that a small reduction in carbs with a slight increase in protein is enough to get most of the benefits of low carb diets.
Cutting out carbs completely (or even dropping all the way to 20-30 grams a day as some programs advise in the beginning), is not necessary, it's hard to stick to and is probably not healthy in the long term. It's usually not wise to go to extremes in anything and that's as true for nutrition as anything else in life: moderation is the key..

The quick fix disease

2008-07-23T18:24:00.000-07:00

One of my favorite motivational speakers is Brian Tracy, who is one of the world's top experts on success psychology and personal achievement.

I recently attended a seminar Brian held here in New York City. One part of his talk really grabbed my attention, and I'd like to share it with you because it could profoundly affect whether you succeed or fail in your body transformation goals...

Brian said that there are two diseases running rampant across America and much of the industrialized world today. If you had to guess, which two do you think they are? Cancer? Diabetes? Heart Disease? Osteoporosis? Obesity?

Nope. None of the above. In fact, they're not even physical diseases - they are mental diseases.
The first mental disease, according to Tracy, is called something-for-nothing disease.
Something for nothing disease is contracted by people who believe they can take more out than what they put in. These are the people who want all the rewards without paying full price, or as Brian put it, "They want to go through the revolving door of life on someone else's push."
Quick fix disease is the second of the mental diseases. According to Brian, this disease is contracted by people who always want a quick way to reach their goals.

They search for instant cures to solve problems that may have taken months or even years to develop. They seek short cuts to acquire key skills that actually take many months and years of hard work to master.
These diseases are not to be confused with the desire to constantly get better and search for more efficient ways to reach your goals (which is a positive trait). The "diseased" people are those trying to reach their goals faster than nature intended or without any effort (which is a negative trait).

Brian's New York City seminar was mostly filled with businesspeople and sales professionals, so he gave financial examples, such as: wanting to work fewer hours while earning more money, investing in get-rich-quick schemes, or buying lottery tickets.

However, I believe that quick fix and something for nothing disease are more rampant and insidious among people with fitness goals than any other group.
Health and fitness seekers with something for nothing disease think they can get twice the results in half the time. They want weight loss without dieting, fitness without exercise, and perfect health while eating, drinking and smoking whatever they want.

Those with quick fix disease want to take a pill, go to sleep, and wake up skinny. They are forever on a quest to bypass hard work and find short cuts to fitness goals that that normally take months or years to attain.

People afflicted by quick fix disease are suckers for the latest "exercise in a bottle," "fat burning cream," "diet pill," or "steroid replacement" scams. They impulsively buy miracle solutions on a whim, which they haven't researched and know nothing about.

Saddest of all, they often waste YEARS of their lives on a misguided quest for the holy grail of fitness, when they could have reached their goals with a better work ethic and a little bit of persistence.

People with these diseases are violating the most basic laws of the universe: Cause and effect, sowing and reaping, action and reaction. This is just as ridiculous as attempting to violate the law of gravity. Jump off a cliff, and you're going to plummet to the Earth below - 100% of the time.
Not only will you fail and hit bottom if you catch one or both of these diseases - the very act of seeking a quick fix or wanting something for nothing makes you a weaker person.

On the other hand, the act of setting a worthy goal for something you want and reaching it through determination, discipline and hard work changes the very fiber of your being and you become a stronger person, not just physically, but also mentally and emotionally.
It's been said you don't get what you want in life, you get what you deserve. If you want success and achievement... If you want to lose weight, improve your health and transform your body, then set the goals and go for it!

But whatever you do, don't catch these two diseases. Avoid the quick fixes, work hard at it, and deserve it. You can have, do or be anything you want... you can have the body you want! Just pay the price and it's yours!

Burning fat and transforming your body is simple, but it's not easy. You gotta work at it. But if you're willing to put the work in, you will take out the rewards!

124 reasons not to eat sugar

2008-07-21T19:08:00.000-07:00

Contributed by Nancy Appleton, Ph.D., www.nancyappleton.comAuthor of the book "Lick The Sugar Habit"

In addition to throwing off the body's homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar's metabolic consequences
from a variety of medical journals and other scientific publications.

Sugar can suppress the immune system
Sugar upsets the mineral relationships in the body
Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children
Sugar can produce a significant rise in triglycerides
Sugar contributes to the reduction in defense against bacterial infection (infectious diseases)
Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose
Sugar reduces high density lipoproteins
Sugar leads to chromium deficiency
Sugar leads to cancer of the breast, ovaries, prostrate, and rectum
Sugar can increase fasting levels of glucose
Sugar causes copper deficiency
Sugar interferes with absorption of calcium and magnesium
Sugar can weaken eyesight
Sugar raises the level of a neurotransmitters: dopamine, serotonin, and norepinephrine
Sugar can cause hypoglycemia
Sugar can produce an acidic digestive tract
Sugar can cause a rapid rise of adrenaline levels in children
Sugar malabsorption is frequent in patients with functional bowel disease
Sugar can cause premature aging
Sugar can lead to alcoholism
Sugar can cause tooth decay
Sugar contributes to obesity
High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis
Sugar can cause changes frequently found in person with gastric or duodenal ulcers
Sugar can cause arthritis
Sugar can cause asthma
Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections)
Sugar can cause gallstones
Sugar can cause heart disease
Sugar can cause appendicitis
Sugar can cause multiple sclerosis
Sugar can cause hemorrhoids
Sugar can cause varicose veins
Sugar can elevate glucose and insulin responses in oral contraceptive users
Sugar can lead to periodontal disease
Sugar can contribute to osteoporosis
Sugar contributes to saliva acidity
Sugar can cause a decrease in insulin sensitivity
Sugar can lower the amount of Vitamin E in the blood
Sugar can decrease growth hormone
Sugar can increase cholesterol
Sugar can increase the systolic blood pressure
Sugar can cause drowsiness and decreased activity in children
High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non- enzymatically to protein)
Sugar can interfere with the absorption of protein
Sugar causes food allergies
Sugar can contribute to diabetes
Sugar can cause toxemia during pregnancy
Sugar can contribute to eczema in children
Sugar can cause cardiovascular disease
Sugar can impair the structure of DNA
Sugar can change the structure of protein
Sugar can make our skin age by changing the structure of collagen
Sugar can cause cataracts
Sugar can cause emphysema
Sugar can cause atherosclerosis
Sugar can promote an elevation of low density lipoproteins (LDL)
High sugar intake can impair the physiological homeostasis of many systems in the body
Sugar lowers the enzymes ability to function
Sugar intake is higher in people with Parkinson’s disease
Sugar can cause a permanent altering the way the proteins act in the body
Sugar can increase the size of the liver by making the liver cells divide
Sugar can increase the amount of liver fat
Sugar can increase kidney size and produce pathological changes in the kidney
Sugar can damage the pancreas
Sugar can increase the body's fluid retention
Sugar is enemy #1 of the bowel movement
Sugar can cause myopia (nearsightedness)
Sugar can compromise the lining of the capillaries
Sugar can make the tendons more brittle
Sugar can cause headaches, including migraine
Sugar plays a role in pancreatic cancer in women
Sugar can adversely affect school children's grades and cause learning disorders
Sugar can cause an increase in delta, alpha, and theta brain waves
Sugar can cause depression
Sugar increases the risk of gastric cancer
Sugar and cause dyspepsia (indigestion)
Sugar can increase your risk of getting gout
Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates
Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets
High refined sugar diet reduces learning capacity
Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol
Sugar can contribute to Alzheimer’s disease
Sugar can cause platelet adhesiveness
Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive
Sugar can lead to the formation of kidney stones
Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli
Sugar can lead to dizziness
Diets high in sugar can cause free radicals and oxidative stress
High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion
High sugar diet can lead to biliary tract cancer
Sugar feeds cancer
High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant
High sugar consumption can lead to substantial decrease in gestation duration among adolescents
Sugar slows food's travel time through the gastrointestinal tract
Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon
Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men
Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more dificult
Sugar can be a risk factor of gallbladder cancer
Sugar is an addictive substance
Sugar can be intoxicating, similar to alcohol
Sugar can exacerbate PMS
Sugar given to premature babies can affect the amount of carbon dioxide they produce
Decrease in sugar intake can increase emotional stability
The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch
The rapid absorption of sugar promotes excessive food intake in obese subjects
Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD)
Sugar adversely affects urinary electrolyte composition
Sugar can slow down the ability of the adrenal glands to function
Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases
I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain
High sucrose intake could be an important risk factor in lung cancer
Sugar increases the risk of polio
High sugar intake can cause epileptic seizures
Sugar causes high blood pressure in obese people
In Intensive Care Units: Limiting sugar saves lives
Sugar may induce cell death
Sugar may impair the physiological homeostasis of many systems in living organisms
In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior
Sugar can cause gastric cancer
Sugar dehydrates newborns
Sugar can cause gum disease
Sugar increases the estradiol in young men
Sugar can cause low birth weight babies

Selecting a Diet Plan

2008-07-12T05:47:00.000-07:00

Selecting a Diet Plan

Diet and Weight Loss Tutorial

Are you ready to diet? Again? Diets entice us with promises of quick weight loss. But the people we know who eat well and look healthy aren't dieting at all. They have simply adopted good eating habits.

Diets can be so restrictive that they set you up for failure. Some are so low in caloric intake that you literally don't have the energy to continue with them. And while most diets produce quick weight loss at the outset, they often cause your metabolism to slow.

The result is that you have to eat less and less to keep losing weight. You quickly become discouraged, give up, and start eating like you used to. But now, with a slower metabolism, you regain all the weight you lost, and more.

Many Diet Plans Are Designed for Temporary Use and Lead to Temporary Weight Loss
You do not need to join a commercial diet program, purchase special foods or dietary supplements, or use diet pills to succeed at weight loss. In fact, the best thing that you could do would be to start eating healthy right now and continue to do so for the rest of your life.
Of course very few people could do such a thing, so think of a diet or the use of diet aids as tools to help you get started. A good diet plan can teach you how to eat well and give you a jump-start toward meeting your goals.
But whatever path you choose to follow now, your goal should be to make it on your own at some point down the road. Many diet plans are designed for temporary use during weight loss, but only sound knowledge put to practice will provide a permanent solution.

A good diet plan will be healthy from the start, and will be based on principles that you can follow for a lifetime. In fact, if you have found the right diet plan, it will be one that you will want to follow for a lifetime.

Most All Diet Plans Work
Follow almost any diet plan and you will lose weight. This is because whether you are counting calories, fat, or carbohydrates, or restricting certain types of food, you are ultimately restricting the number of calories you consume. The formula for losing weight is very simple: Consume fewer calories than you burn.

So, what should you eat? You would likely do well to eat mostly fruit, vegetables, whole grains, legumes (lentils, dry beans and peas), and limited amounts of lean animal protein (reduced-fat dairy, fish, chicken, and lean cuts of other meats). Also choose whole and natural foods over processed foods whenever possible. Foods with good nutritional value are not only healthy, they help you lose weight.

The above paragraph describes a commonly accepted, healthy way of eating that for most people will result in weight loss and improved health. But there are many diet plans to choose from.

Finding the Right Diet Plan
After learning the fundamentals of diet and weight loss you will be able to choose the diet plan, or simply a healthier way to eat, that is right for you. You will be able to steer clear of marketing gimmicks and promises of short term results, and find a solution based on sound, realistic and healthy principles.

While diet trends come and go, the most basic form of dieting, the low calorie diet, will always be popular. It is based on simply reducing the number of calories you consume. Recent diet trends include the low fat diet and, most recently, the low carb diet. Following this topic you will find:
The Low Calorie Diet
The Low Fat Diet
The Low Carb Diet
In addition, we recommend that you read the following book:
Eat To Live by Dr. Joel Fuhrman: A vegetarian-optional diet plan based on eating highly nutritious, low calorie foods.
Burn the Fat, Feed the Muscle by Tom Venuto: A diet and exercise plan that teaches you how to lose fat without losing muscle and causing your metabolism to slow and weight loss to stop.
Whether or not you choose to follow either of these two diet plans, we believe that reading them will have a positive, lifelong influence on your eating habits, weight, and health.

Take It Easy
Unless you are excited to be following a very specific diet and exercise plan, do not try and change too much too fast. If you have been eating poorly and not exercising, both your body and your mind will have a lot of adjusting to do.
All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient.

A time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise. I promise

What to buy organic

2008-07-11T04:08:00.000-07:00

Things to Buy Organic

Fruits and Vegetables:
With fruits and vegetables, many of them contain thin or edible skins than cab contain pesticide residue. In addition, some of them have to be heavily sprayed due to their high level of pests.
Check here for a list of fruits and vegetables ranks in order of most or least pesticide load: http://foodnews.org/

(Arranged in order of highest to lowest pesticide load) Fruits: Peaches, Apples, Nectarines, Strawberries, Cherries, Grapes, Pears, Raspberries, Plums, Oranges, Tangerine, Cantaloupe, Lemon, Honeydew, Grapefruit, Watermelon, Blueberries

(Arranged in order of highest to lowest pesticide load) Vegetables: Sweet Bell Peppers, Celery, Lettuce, Spinach, Potatoes, Carrots, Green Beans, Hot Peppers, Cucumbers, Cauliflower, Mushrooms, Winter Squash, Tomatoes, Sweet Potatoes

Other:
Fair Trade Certified Coffee Beans: Check out this site to find out where to buy them: http://www.transfairusa.org/content/WhereToBuy/

Milk: Check this site for a rated list of organic milk and other organic diary products. http://cornucopia.org/dairysurvey/index.html

Meat: Organic meat is free of antibiotics, added hormones, and human growth hormones (GMO). These animals are raised more ethically and humanely, meaning they are allowed to range freely and not confined to pens. In addition, the land that they eat from and live on uses no or less chemicals as well.

Search the web or take a look in your local paper to find a local farmers market or organic farm.

South Beach Diet Phase I

2008-07-06T07:39:00.000-07:00

I have been getting some requests for a condensed version of popular diets so one doesn't have to read the whole book to get the guts of the program. We will start with South Beach.

South Beach Diet phase 1 is the strictest but most effective one. You can lose up to 13 lbs in two weeks. The objective here is to put the insulin level under control and thus lose weight and eliminate the unhealthy cravings (for sweets, baked goods and food containing starches).
During Phase 1 six meals a day are allowed: three main meals and three snacks, based on protein, good fats and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. The quantity will be enough to satisfy hunger — normal size meals.

Allowed foods
meat and nuts — tenderloin, sirloin, boiled ham, peanuts and pistachios,
poultry — skinless chicken or turkey breasts, turkey bacon,
all types of fish, whole eggs,
fat-free cheeses,
green vegetables, legumes — salad, tomatoes, zucchini, snow peas, cucumbers, broccoli, and asparagus,
canola and olive oils,
lots of water.

Foods to avoid
meat beef rib steaks, honey-baked ham, breast of veal,
all dairy products except low fat cheeses — all yogurt, ice cream, milk including whole, low-fat, soy, and full fat cheeses,
carbohydrate-laden vegetables — beets, carrots, corn, potatoes,
fruits and fruit juices,
all alcohol,
all starchy foods such as bread, cereal, oatmeal, matzo, rice, pasta, pastries, baked goods, crackers, etc.
sweets or sugar — candy, cake, cookies, ice cream

These foods will be reintroduced into your diet again after phase 1 (two weeks). During these weeks you will lose some weight and your body will use insulin more efficiently so that when the carbs will be re-introduced your body will be able to deal with them better.

Beat the Bloat - Biggest Loser Trainer

2008-07-04T04:27:00.001-07:00

Friday July 04
Welcome to Losing It with Jillian Michaels, the newsletter designed to help you shed pounds, increase energy, and finally get fit for life! Beat the Bloat You know sodium best as table salt, but salt and sodium are hidden in all kinds of products, including packaged foods, fast foods, frozen foods, canned foods, and condiments, to name a few.
When you eat sodium, the excess sodium is deposited just beneath the skin where it attracts water, which is retained in your cells. This makes you look puffy and feel bloated.
You don't have to make yourself crazy over this, because there is sodium in everything! But here are a few tips:
Read labels to check the sodium content of what you're eating.
Replace processed foods with fresh.
Avoid prepackaged and canned foods.
Be wary of salt-laden condiments and use very little soy sauce, mustard, and table salt.
Go easy on dairy, and avoid processed meat (hot dogs, jerky, bologna, corned beef), anything pickled (pickles, capers, sauerkraut), relish, ketchup, and butter. Here are some sodium-free substitutes you can use instead: garlic, lemon, olive oil, vinegar, pepper, basil, cayenne, chili powder, cilantro, cumin, curry, dill, garlic powder, ginger, lemon, lime, mint, onion powder, oregano, paprika, parsley, rosemary, sage, tarragon, and thyme.

Power Program

2008-06-29T10:43:00.000-07:00

CLANCY ROSS' POWER PROGRAM
5 Days per week
1 hour per workout
20 sets per exercise
Rest 2 minutes between sets
Exercises:
Day #1 - Bench Press
Day #2 - Deadlift
Day #3 - Cheat Curl
Day # - Parallel Squat
Day #5 - Power Row (Bent Row)
Set:
1: 5 - reps at 0 - 70% of your one rep max
2: 3 - reps with 5 - 10 lbs more
3: 3 - reps with 5 - 10 lbs more
4: 3 - reps with 5 - 10 lbs more
5: 3 reps with 5 - 10 lbs more
6: 2 - 3 reps with 5 - 10 lbs more
7: 2 - 3 reps with 5 - 10 lbs more
8: 2 reps with 5 - 10 lbs more
9: 1 - 2 reps with 5 - 10 lbs more
10: 1 rep with 5 - 10 lbs more (this should be your
one reps max)
REST 5 MINUTES
Set
11: 1 rep with same weight as set 10
12: to failure with 10 lbs less
13: to failure with 10 lbs less
14 : to failure with 10 lbs less
15: to failure with 10 lbs less
16 : to failure with 10 lbs less
17: to failure with 10 lbs less
18: to failure with 10 lbs less
19: to failure with 50 lbs less
20: same as set 19

Goals to get lean

2008-06-20T08:33:00.001-07:00

.
1. Set the big goal and go for it. If your goal doesn’t excite you and scare you at the same time, your goal is too small. If you don’t feel fear or uncertainty, you’re inside your comfort zone. Puny goals aren’t motivating. Sometimes it takes a competition or a big challenge of some kind to get your blood boiling.
2. Align your values with your goals. I understood my values and made a decision to be congruent with who I really was and who I wanted to be. When you know your values, get your priorities straight and align your goals with your values, then doing what it takes is easy.
3. Do the math. Stop looking for magic. A lean body does not come from any particular type of exercise or foods per se, it’s the calories burned vs calories consumed that determines fat loss or fat gain. You might do better by decreasing the calories consumed, whereas I depended more on increasing the calories burned, but either way, it’s still a math equation. Deny it at your own risk.
4. Get social support. Support and encouragement from your friends can help get you through anything. Real time accountability to a training partner or trainer can make all the difference.
5. Be consistent. Nothing will ever work if you don’t work at it every day. Sporadic efforts don’t just produce sporadic results, sometimes they produce zero results.
6. Persist through difficulty and self doubt. If you think it’s going to be smooth sailing all the way with no ups and downs, you’re fooling yourself.. For every sunny day, there’s going to be a storm. If you can’t weather the storms, you’ll never reach new shores.
7. Redeem yourself. Non-achievers sit on the couch and wallow in past failures. Winners use past failures as motivational rocket fuel. It always feels good to achieve a goal, but nothing feels as good as achieving a goal with redemption.

Carnie Wilson's New improved Diet

2008-06-14T06:56:00.001-07:00

On Her New Diet: "Breakfast is two egg whites and one whole egg, scrambled with seasonings, two to three pieces of turkey bacon, and then a half a cup of mixed berries. A snack would be 15 raw almonds or four celery sticks with three tablespoons of sugar-free hummus. Lunch would be a salad of chopped kale, romaine and spinach, cucumber, celery, bean sprouts, raw mushrooms, broccoli sprouts. Then I will make a balsamic dressing from scratch. I sauté a 3-ounce patty of chicken breast and eat that with the salad. If I feel like I want something sweet, I’ll have a quarter cup of blueberries or strawberries. Then dinner will be another round of veggies. I’ll steam cauliflower, zucchini and some spinach. I’ll do a piece of protein with that, like 4 ounces of Chilean sea bass ... I’m trying not to eat after 7:30 p.m."

On Her Success on the Diet: "I don’t wait till the last minute to eat. I measure my protein in 3-ounce patties and put them in the freezer and make them taste good without it being fattening. Also, I write down every single morsel of food that I put in my mouth. I used to give in and finish what my daughter had on her plate. If I had nervous energy, I would walk by and pick up anything I saw. Now if there’s pasta left on her plate, I just throw it out."
On Her Exercise Plan: "I started doing a power-yoga DVD, 40 to 50 minutes a day, three or four days a week. I’m more calm, and I have more energy. I also exercise twice a week for an hour with my trainer, Lanre Idewu. We’re doing fast-paced walking, elliptical, lunges, squats and band resistance for my arms."

On Her Next Goal: "I want to get pregnant again! I’ll be so healthy. I’m happy to feed the baby good food. I’m going to start trying in a few months. First, I’d like to take off another 20 or 30 pounds." See Photos From Wilson's Shoot With OK!

Springfield Health and Fitness Center

2008-06-11T18:27:00.000-07:00

Pat Frock and Pat’s Personal Training Company join in the Center City Development Project

In an effort to help as many people get fit as she possibly can, personal trainer Pat Frock, CEO of Pat’s Personal Training, is bringing her mission to downtown Springfield.
Frock has decided to purchase the Springfield Health and Fitness Center in the historic downtown Bushnell Building.
“It seemed the logical move for me to further my personal mission, to help as many people be as fit as they possible can,” Frock said. “I also have a firm belief in the revitalization of the Center City Neighborhood especially in the preservation of the older historical buildings like the Bushnell Building that Jim and Nike Lagos have worked so hard to restore”
Springfield Health and Fitness Center is on the 2nd. Floor of the Bushnell Bldg. Suite #205 (4th floor of the parking garage) and is open from 7 a.m. to 7 p.m. Monday through Friday.
Although there are a lot of health clubs in Springfield, the Springfield Health and Fitness Center will fill a need for people who live and work downtown. The center provides free and easy access through the Bushnell parking garage and is also within walking distance of most downtown buildings.
Dr. Narinder Saini started the business as a cardiac disease prevention and rehab clinic. Pat Frock wants to continue his philosophy of disease prevention through fitness.
Of course, “Looking great is a wonderful side effect,” Pat says. The motto of Springfield Health and Fitness Center will be “Turning back the clock, one workout at a time.”
Springfield Health and Fitness Center provides free fruit to snack on while at the club and a comfortable area to eat and refresh after the workout if desired. There is even a refrigerator and microwave if clients wish to bring their lunch with them.
There are clean private showers and changing rooms with free towel service so people won’t have to take home wet towels.
The purchase of Springfield Health and Fitness Center fulfills a lifelong dream of Pat’s. In addition to being a fitness expert, Pat is a retired athlete with many world records in Natural Athlete Strength Association and the Amateur Athletic Union. She is a certified personal trainer in 3 organizations, an experienced strength coach and committed to helping anyone who wants to improve their fitness level.
All personal trainers and staff at the fitness center are experienced coaches and/or athletes to ensure all exercisers get the best possible service to reach their individual goals.
The manager of the fitness center is Carol Frank, an experienced fitness trainer. Carol is also a Master’s Athlete.
For more information, call (937) 325-9770 or just stop by!

Get a Mentor

2008-06-07T05:04:00.001-07:00

Question Of The DaySo, the question of the day is this...do you have somebody in your life that actually knows how to eat well - and is healthy enough, vibrant enough, and fit enough to demonstrate it?
Seriously, do you have someone that can help you work through nutrition problems and troubleshoot obstacles, rather than just telling you to eat more proteins, carbs, and fats?
If you have a good role model in your social circle right now, someone who has already done what you want to do, and someone who can mentor you to success, make the absolute most of it!
If however you don’t already have a mentor like that, FIND ONE IMMEDIATELY.

Low Carbohydrate Diet- What you need to know

2008-05-29T16:13:00.000-07:00

If you have started a high fat , low carbohydrate diet then there are a few things you should know:
By reducing carbohydrates you will see a drop of body weight and body fat. Sounds good doesn't it? However, if you drop them too low you could alter your body's T3 levels. T3 is an active thyroid molecule that helps regulate your metabolic rate. Diets low in carbs tend to cause a reduction of T3. which in turn can slow down your metabolic rate. This is particularly true for people who under eat and over exercise.
A lot of the weight you drop while on a low carb diet is water weigh. For every gram of carbohydrate you ingest, three to five grams of water usually accompany it. By decreasing your carb intake you naturally drop body water. Although this may wound like a good idea, when you resume eating carbohydrates you may find that your body rebounds and retains excess water. The water retention will dissipate after a few days but it wreaks havoc on the dieters motivation.
During the 70's clinicians began noticing that people that followed the Atkins diet regained their weight very rapidly once they were off the diet. In face, they found the longer a person had been on the low carb diet the more carbohydrate sensitive they became. The person notices a fast accumulation of body water that's followed by an abnormally fast body fat gain. The person notices that he gains body fat very easily but loses it more slowly in the future.

The best diet for fat loss is a diet that includes lean protein, pleantly of vegetables and fruit with some good fats.

For a great book I suggest "You, On a Diet" by Dr. Oz and Dr. Roizen

Get back in your skinny jeans

2008-05-26T05:15:00.001-07:00

"I need to brag just a little...hope you all don't mind. Five years ago I splurged on a pair of DKNY jeans. I loved them. Then the weight started coming on and I couldn't wear them any more. This morning, after 5 years of sitting in the drawer (couldn't bear to get rid of them), I put them on, buttoned them, zipped them, and I am wearing them again!! They are a size 8!! That has set the mood for my day. I am freaking ecstatic! So, for my affirmation: I believe that I can accomplish great things and have the life and body that I want. I am doing this for me and me alone because I am worth it." — Magic Shannon

Okay, now it's your turn. Do you have a favorite pair of jeans lurking in your closet that have been a little too snug to wear in public? Make it your short-term goal to get back into those jeans! Like Shannon said, these small victories will make you feel accomplished and encourage you to work even harder to meet your weight-loss goals!

Sorru that I have been absent!!

2008-05-23T04:13:00.001-07:00

Okay, I know. Summer is coming and everyone still has fat to lose.
I have been getting some e-mails wondering where I have been and why I haven't posted anything.
Well, it has been kind of a crazy month as I am preparing to buy a fitness center. The current owner wants to keep it a secret until the last minute for whatever reason but I will respect her wishes.
It looks to be a lot of fun and I hope all the local readers will stop by and say "Hi"
We will be taking over operations on June 16th and I will give you all the scoop the weekend before.
Until then, I promise to put together some foolproof " get this stuff off quick" information this weekend.

Fitness facts you should know

2008-05-14T04:18:00.000-07:00

Getting in shape? Learn 10 fitness facts from our fitness advice experts that will help motivate you to get in shape.

Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent.

Fitness Fact 2. About 25 percent of American adults — and an even greater percentage of women — are sedentary. After age 44, upwards of 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time they reach age 75, about 50 percent of all women are sedentary.

Fitness Fact 3. Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously.

Fitness Fact 4. No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training.

Fitness Fact 5. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day.

Fitness Fact 6. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity.

Fitness Fact 7. Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.

Fitness Fact 8. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching.

Fitness Fact 9. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some.

Fitness Fact 10. It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.

Powerlifting squat program

2008-05-07T16:58:00.000-07:00

All powerlifters have at least one thing in common: they all want to become stronger in the fastest and most efficient way. Powerlifting programs and schedules vary widely, depending on such variables as experience, age, commitment, gender, and genetics. Unfortunately, many of the programs offered in magazine articles represent the methods of the person presenting the program. Also, many long-term powerlifters forget the basic needs and views of those just starting; they offer advice to beginners that is more suitable to lifters with two or more years of experience in both training and competition.Experienced powerlifters have learned, through years of training, what works best for them. They know which exercises have helped them and which exercises have not. They know when to work through pain and when to back off and rest a painful area.
The programs they use and the schedules and goals they set reflect this experience.Older powerlifters may have gray or thinning hair, wrinkles, glasses, or hearing aids. However, none of these conditions adversely affects the muscles or the strength-gaining capacity of the muscles. Their worst problem is the well-meaning people who tell them to take it easy and make excuses for them when they fail. People are told that it takes elderly people (whatever that age is) longer to recover from a set, workout, and injury. However, this is true only if you are not conditioned for a hard workout. This is also true for poorly conditioned young people - it has nothing to do with age. These myths are built on lack of knowledge about the capabilities of elderly people.
Personal trainers and doctors usually play it safe and tell their clients and patients what they have heard other people say - to take it easy. All the recent research indicates that muscle tissue of older people responds the same to training as muscle tissue of young people. Also, injured muscle tissue in an older person will heal at the same rate as muscle tissue in a younger person if the treatment and rehabilitation are the same. We should quit babying elderly people and encourage them to push their limits. Don’t caution them any more than you would caution a young person. Who decides the point in a person’s life when they become elderly? Is it 40, 50, 60, or what? We have all seen 40-year-olds who look and act old, and we have seen 70-year-olds who look and act young. If a person’s only "disease" is age, that person should not be encouraged to take it easy. If you are in this category and people try to get you to slow down, stay away from them. Although these people mean well, they are not doing you any favors.Female lifters encounter two major difficulties. First, almost all exercises and programs are tailored to male lifters. Second, female lifters have difficulty finding competition. Even in states with more than 100 lifters at their state championship meets, there will only be 6 to 10 women distributed across several weight classes. Also, they are not usually taken seriously as strength athletes, which discourages most women from participating in the sport.Commitment and personal life are very important in this sport. In some sports, such as swimming or gymnastics, the top competitors are in their teens or early twenties and still living with their parents. In powerlifting, most athletes are well into their thirties when they achieve national prominence. It is in these years that the obligations of work and family life also become demanding. Without a strong commitment and strong support from family and friends, many potentially great lifters drop out of the sport.Beginners search for the one perfect program and quickly learn that there is not one program but many different programs that accomplish the same things. Many beginners will switch training programs often on the advice of their training partners, other powerlifters in the gym, or articles in powerlifting magazines. Sometimes beginners will switch to the program used by the person who beat them in the last meet. After several training cycles and competitions, beginners will learn what works best for them and be able to develop a training program that produces the best results. All people are different and need to make adjustments that will fit their needs.This chapter offers training programs for the squat, bench press, and deadlift. These programs are basic programs to start with and, if followed, they will increase strength. However, you don’t want to just gain strength, you want to gain strength the fastest and most efficient way possible. Therefore, you are encouraged to continue learning and experimenting with your program in order to develop the ideal program for you. Lifters who compete usually train in the order of meet competition: squat, bench press, and deadlift. Some people perform the squat and deadlift once a week and others perform them every 10 days. These sessions are spaced so that every three to five days they are performing either a squat or deadlift. The reason for this is that both exercises use the same muscles and both are very strenuous exercises that require at least three days of recovery. The bench press is usually performed two times each week, three days apart, and includes a heavy day and a light day.Squat Training ProgramThe squat is the most difficult of the three lifts to learn properly. Bar placement, foot placement, hand placement, body positioning, breathing, use of the belt, and strokes (the down and up movements) all have to be learned properly or you will never become a great squatter. You should make a habit of practicing proper techniques during every training session. It is an advantage to have a knowledgeable training partner who will constantly remind you of the proper techniques and instantly correct you if you do the exercise incorrectly.A beginner should remember that the amount of weight lifted is not as important as proper techniques. Once you have mastered the proper techniques, you will find the amount of weight you are able to lift will increase rapidly. Proper technique also reduces the possibility of injuries.This program consists of a light, medium, and heavy phase with a "max out" at the end of the heavy phase. The time for each phase is (1) five weeks of a light phase, consisting of 3 sets of 8 reps; (2) three weeks of a medium phase, consisting of 3 sets of 5 reps; and (3) two weeks of a heavy phase, consisting of 3 sets of 2 or 3 reps.Light PhaseThis phase begins with 1 or 2 sets of 10 to 12 reps for a warm-up. This weight should be approximately 50% of your maximum. During your warm-ups, ask your partner to correct you on the spot if you make a mistake, especially in the depth of your lift. This is the time to find your feel for the correct technique and should be carried over into your workout reps.After the warm-up, proceed to your workout weight, which should be a weight that you can lift eight times with the last lift requiring a total effort on your part, which is near failure or failure. Remember to always have a competent spotter while squatting. During any part of this cycle, if you can do additional reps, you should add weight. If you train with a weight that is too light, you will not gain strength and muscle at the fastest possible rate.Example (Assuming your max is 200 pounds)2 x 100 x 12 (2 sets lifting 100 pounds doing 12 reps)3 x 125 x 8 (3 sets lifting 125 pounds doing 8 reps)Support WorkSupport work is used to strengthen muscles in areas that are not getting enough stimulation during the squat. Examples of these muscles are the quadriceps (front of leg), hamstrings (back of leg), adductors (inner leg, or groin), abductors (outer leg), and calves (lower leg). You should use a weight that you can lift for 3 sets of 8 after doing a warm-up.Medium PhaseThe medium phase also starts with a good warm-up before proceeding to the workout weight. This phase sometimes requires a transition set or a set somewhere between your warm-up and workout weight but no more than 1 to 3 reps. The workout weight is a weight you can lift five times, reaching near failure, or failure on the last rep each time.Example (Assuming a 200-pound max)2 x 100 x 121 x 125 x 3 to 53 x 150 x 5Support WorkYou should continue your support work during this phase. The amount of weight should increase in proportion to the increase in your workout weight (10%, 15%), and the reps should be reduced to match your workout reps.Heavy PhaseThe heavy phase also starts with a warm-up phase and possibly two transition phases of 1 rep each before proceeding to the workout weight. The workout weight is a weight you can lift two or three times, reaching near failure or failure on the last rep of each set.Example (Assuming a 200-pound max)2 x 100 x 12 1 x 175 x 11 x 140 x 1 3 x 195 x 2 or 3Support WorkSupport work should not be done during this phase because of the intensity of the workout. However, if you want to continue doing support work, use lighter weights with 5 to 8 reps.Max Out or CompetitionAt this point of the cycle, you should either be entering a competition or testing yourself by doing the maximum amount of weight you are capable of, to determine how much strength you have gained. Either way that you decide to test yourself will be a good indicator of your improvements. Take about one week off and start again in the light phase and continue doing cycles until you have reached your goals.

Nutrition for Seniors

2008-04-28T15:57:00.000-07:00

Eating Well as You Age: Good Nutrition for Seniors
(ARA) – Just like people of any other age group, seniors should pay attention to what they eat and drink. As people age their bodies become less forgiving, and it takes more of an effort to stay fit. More than ever, a healthy diet is needed to maintain good health and ease the aging process.
For some older adults, however, getting proper nutrition is a challenge. Many are less active than they used to be, and have less of an appetite. Some people also experience a decrease in their sense of taste and smell, which makes food less appealing. Others may enjoy food less because of dentures, or because their appetites are affected by prescription medicines and other health problems.
For these reasons, some seniors may have very specific dietary needs. The eldercare services staff members at Beverly Healthcare suggest that the following nutritional guidelines for seniors should be discussed with the appropriate health care professional to ensure proper nutritional needs are being met. Additionally, if your loved one is a nursing home resident, they recommend discussing these recommendations with your family member’s caregiver.
* Seniors may want to consider limiting the total fat, saturated fat and cholesterol in their diets. As a person ages, lean body mass is lost and body fat increases. Too much fat is especially dangerous for those who have risk factors for heart disease, some types of cancer and high blood pressure. Seniors may reduce fat and cholesterol by limiting the addition of butter, margarines, oils and creams to foods and choosing lean cuts of meat such as chicken, fish and pork loin.
* Keep an eye on salt intake. Some salt is necessary, but some seniors should avoid foods with a lot of sodium, especially if they are prone to high blood pressure. High blood pressure is also another factor leading to increased risk of heart disease, kidney disease and stroke. Choosing fresh or frozen vegetables instead of canned, avoiding processed meats such as hotdogs and salami as well as selecting low sodium soups, can help reduce sodium intake.
* Bones weaken as a person ages. Seniors can improve the strength of their bones by eating calcium-rich foods such as low-fat dairy products, leafy green vegetables and canned fish like salmon or sardines. Research shows that proper nutrition and exercise can reduce the risk of osteoporosis by 50 percent or more. Women are especially prone to this bone disease, and should consider planning their meals accordingly.
* Fiber can be more important than ever. Eating adequate amounts can help prevent constipation and gastrointestinal disease. High fiber foods include legumes, fresh fruits and vegetables, dried fruits, whole grain breads and cereals, bran, nuts and seeds.
* Calories count. As a person ages, they become less active and their need for calories to maintain an adequate weight decreases. And when a person eats less, they need to make sure that what they do eat is nutrient-dense and low in fat. Seniors who are overweight are at an increased risk for heart disease, stroke and cancer. Eating a variety of foods including fresh fruits and vegetables, limiting processed foods such as chips and getting active every day can help with weight control.
* It is crucial for those over 60 to drink enough water. Dehydration is one of the most frequent causes of hospitalization for the elderly. As a person ages, total water in the body decreases, and there is often a reduced sense of thirst. A person may not drink enough to satisfy the body’s needs (about 6 to 8 glasses a day). Seniors can increase the consumption of water by eating ice chips, creating a routine of drinking a glass first thing every morning, replacing some beverages such as soda with water and eating foods with high water content such as homemade soups, gelatin desserts, melons, and other fresh fruits.

The Dirty Dozen

2008-04-23T08:33:00.000-07:00

Okay, I know organic food is more expensive in the supermarket and the farmers markets aren't up and cranking for the local produce yet but the U.S. Department of Agriculture has found that even after washing some fruits an vegetables consistently carry much higher levels of pesticide residue than others. Based on an analysis of more than 100,000 US government pesticide test results, researchers at the environmental working group, a research and advocacy organization based in Washington D.C.. have developed the "dirty dozen" fruits and vegetables that they say you should ALWAYS buy organic because their conventionally grown counterparts tend to be laden with pesticides. They cost about 50% more but are well worth the money.

Apples
Cherries
Imported grapes
Nectarines
Peaches
Pears
Raspberries
Strawberries
Bell peppers
Celery
Potatoes
Spinach

1500 calorie sample biggest loser meal plan

2008-04-16T07:37:00.000-07:00

Using allowable foods from The Biggest Loser Diet, your menu for one day might like look something like this:
Breakfast
½ cup egg whites, scrambled, with 1 teaspoon basil, and 1 teaspoon grated parmesan cheese (reduced fat)2 slices whole wheat toast1 cup diced cantaloupe

Snack
1 cup fresh berries topped with ½ cup sugar-free fruit flavored yogurt

Lunch
Southwestern Bulgur Salad, made with:½ cup cooked bulgur wheat 4 ounces grilled chicken breast 1 cup diced grilled vegetables (2 tablespoons onion, 6 tablespoons zucchini, ½ cup bell pepper, 2 tablespoons chopped avocado, and 1 teaspoon chopped cilantro)1 ½ tablespoons shredded low-fat cheese

Snack
1/2 cup reduced-fat cottage cheese 1 cup diced fresh pineapple

Dinner
4 ounces grilled salmon½ cup brown rice Tossed salad with 1 ½ cups mixed baby salad greens, ½ cup cherry tomatoes, and 1 tablespoon light Russian vinaigrette

Dangers of High Fructose corn syrup

2008-04-15T12:25:00.000-07:00

Dangers of High Fructose Corn Syrup

HFCS high fructose corn syrup is responsible for a dangerous epidemic of obesity and diabetes. People under the age of 45 are “children of the corn.” Like Stephen King's thriller, they are reaping the consequences...
http://www.fourwinds10.com/siterun_data/health/disease/news.php?q=1208019473
...of the food industry’s high fructose corn syrup. They were children or young adults in the late 70s, 80s and 90s when high fructose corn syrup was introduced to the American food supply as a cheap replacement for sugar. Now many of them are struggling with an epidemic of obesity and diabetes, also being referred to as diabesity.
In a recent chemical analysis of eleven carbonated soft drinks sweetened with high fructose corn syrup (HFCS), researchers from Rutgers University found very high levels of reactive carbonyls.
Reactive carbonyls, which have been linked to tissue damage and complications of diabetes, are elevated in the blood of people with diabetes. A single can of soda, however, has five times that concentration of reactive carbonyls. Old-fashioned table sugar, on the other hand, has no reactive carbonyls.
When people from Iceland visit the United States, the first thing they notice is the number of fat people they see.The average weight of American women (164 pounds) and men (191 pounds) has increased 25 pounds since 1960. We are the fattest people on earth, thanks to Coke, Pepsi and ADM - Archer Daniels Midland - the largest producer of HFCS.
Due to federal agribusiness subsidies, every dollar of profits earned by ADM's corn sweetener operation costs consumers $10. Of the $113.6 billion in taxpayer commodity subsidy payments distributed by the USDA between 1995 and 2004, corn drew $41.8 billion -- more than cotton, soy, and rice combined. What's wrong with this picture? Maybe it's the Iowa presidential primary. Where do the presidential candidates and your congress people stand on corn subsidies? Who sucks up to ADM?
The occurrence of new cases of type 2 diabetes has doubled over the past three decades, according to a report in the American Heart Association's journal Circulation - June 2006. The percentage of overweight children in the United States has tripled since 1980. The epidemic of type 2 diabetes cases across the nation is likely to lead to a substantially higher incidence of strokes among middle-aged adults and newly diagnosed diabetics.
"Most, but not all, of the increase in diabetes occurred in people who were obese - those with a body mass index of 30 or more," according to the National Lung, Heart, and Blood Institute in Framingham, Massachusetts.
A person with diabetes has a 50 percent chance of having a heart attack compared with a risk of 5 percent for people without diabetes or who don’t know if they have a vascular disease. In fact, diabetes puts you at the same risk for a heart attack as a non-diabetic who has had a heart attack and whose risk of another is substantially higher.
More than one out of every three individuals in the United States has diabetes or impaired fasting glucose, a condition that increases the risk of developing diabetes.
The CDC estimates that diabetes costs the United States $92 billion in medical costs and $40 billion in indirect costs.
It is getting difficult to find a food product at the grocery store or McDonalds that is not loaded with HFCS. One 20-ounce bottle of Coke, Pepsi, Mt Dew, Sprite or Dr. Pepper is the equivalent of pouring 17 teaspoons of sugar straight into your body. HFCS is the leading ingredient after carbonated water in these beverages. Women who drink at least one regular soda a day are 85 percent more likely to develop type 2 diabetes than those who drink less. It also leads to tooth decay.
High Fructose Corn Syrup is found in fruit drinks like Capri Sun, Sunny Delight, Snapple, Hawaiian Punch, Ocean Spray Cranberry Juice and in most energy drinks. It is also found in chocolate drinks like Yoohoo, Arizona Tea, SoBe Beverages, cookies, ice cream, Campbell soup, Heinz Ketchup, Ragu, Aunt Jemima Syrup, Hershey's Syrup, Breyers Yogurt, Kraft Barbecue Sauce, Smucker's Preserves and some breakfast cereals.
High fructose corn syrup masquerades under the name of crystalline fructose in Glaceau Vitamin Water and some energy drinks. Naive teenagers guzzle this "poison" because they think it is good for them. Then they go on a diet and wonder why they are still gaining weight.
Have you seen the new commercials on TV for Capri Sun? The ad suggests that Capri Sun is now healthy for you because they have added antioxidants. As long as they continue to sweeten Capri Sun with HFCS, they are lying to you.
People who use HFCS as a sweetener increase their triglycerides 32 percent relative to people who use mostly sugar, according to University of Minnesota professor John Bantle. The body metabolizes high fructose corn syrup differently than sugar. It blunts the body's ability to recognize when it is full and increases a person's appetite.
High Fructose Corn Syrup puts people at risk for metabolic syndrome. According to the Mayo Clinic, "Metabolic syndrome is a cluster of conditions that occur together, increasing your risk for heart disease, stroke and diabetes. Having just one of these conditions — increased blood pressure, elevated insulin levels, excess body fat around the waist or abnormal cholesterol levels — contributes to your risk of serious disease. In combination, your risk is even greater."
There is a a rise in uric acid in the bloodstream that occurs after fructose is consumed. The temporary spike of HFCS blocks the action of insulin, which typically regulates how body cells use and store sugar and other food nutrients for energy. If uric acid levels are frequently elevated, over time features of metabolic syndrome may develop, including high blood pressure, obesity and elevated blood cholesterol levels. Research by the U. S. Department of Agriculture (USDA) reveals that high fructose diets shorten the life span of laboratory mice from the normal two years to a mere five weeks.
Overweight Hispanic-American children who consume lots of sugary foods and drinks show signs of pancreatic beta cell decline - a forerunner of type 2 diabetes.
Researchers at the University of Southern California came to that conclusion after studying 63 overweight Hispanic children, ages 9 to 13, all without diabetes. The team tracked the children's eating habits and also took blood samples before and after giving them sweets.
Beta cells in the pancreas create insulin in response to sugar obtained from food. When beta cells start to function less effectively, they produce less insulin, leading ultimately to diabetes. The USC team found that about 40 percent of the sweets consumed by the children in this study came from sugary drinks such as soda or sweetened juices.
If you compare the population of non-diabetics to diabetics, the average life span is 10 years less. There are many complications that occur with diabetes. They include coronary artery disease, peripheral vascular disease, blindness, kidney disease and loss of sensation in the hands and feet.
Older people may have something to worry about also. The leading theory about the cause of Alzheimer's Disease implicates insulin. Insulin concentrations in the brain drop significantly in early Alzheimer's and continue to fall as the disease worsens, suggesting that Alzheimer's Disease may be Type 3 diabetes. Researchers found that insulin is not just produced in the pancreas, but also in the brain.
If you wish to prevent diabetes and Alzheimer's disease, the prudent thing to do is to read the label of food items and beverages before you buy them at the store. If you see High Fructose Corn Syrup or crystalline fructose - Don't Buy It!
One tip is to try an ethnic grocery store - such as an Asian or Latino food store, if you have trouble finding HFCS free foods that you like. The American food industry doesn't give two "toots" about your health.
According to Dr. Mark Hyman, MD "Immediate action is needed to address this problem on a societal level. The time for blaming the victim, for putting the entire responsibility of the obesity epidemic on a gluttonous population is over. The science is clear, and we have the means to save lives and millions in health care dollars.”
Question of the decade: Why doesn't the FDA approve stevia as a sweetener? Stevia was introduced in the 1970s in Japan and accounts for over 40% of the sweetener market there. It is also commonly used in South America. Only 24 percent of Japanese aged 15 and older are believed to be overweight, compared to over 65 percent of adults in the United States.
In 1991, at the request of an anonymous complaint, the FDA labeled stevia as an unsafe food additive. It is truly absurd that the medical establishment and government watch dogs in the U.S. are so myopic as to believe that if a product has not been scientifically proven safe inside the borders of the U.S., then it is dangerous until proven otherwise. What's wrong with this picture?
According to Dr. William Dietz of the CDC (Center for Disease Control), in the February 2006 issue of the Journal of Pediatrics, "Consumption of excess calories can produce weight gain. The high fructose content of sugar-sweetened beverages may promote hepatic lipogenesis, and the reduced insulinogenic response may decrease the inhibitory effects of these sugar-sweetened beverages on food intake. In addition, significant weight gain may occur when carbohydrates are consumed as liquids rather than as solids."
Soft drinking teens pile on pounds and obesity
According to a study released March 6, 2006, the number of overweight children is on the rise worldwide and by the end of the decade the number of overweight children will have caused a strain on our health system as they age. It is estimated that just under half of the children in North and South America will be overweight by 2010, up from about 28%. In Europe, about 38% of the children will be overweight, compared to 25% currently.
Dr. James said researchers had analyzed reports from 1980 to 2005 as well as World Health Organization data. They found data for trends over time covering school-age populations in 25 countries and preschool-age children in 42 countries.
In the drinks study, a team at Boston's Children's Hospital monitored the weight of 103 teenagers, putting half of them on unsweetened or artificially-sweetened drinks and letting the other half continue to consume sugary drinks. They concluded that a single 330ml can a day of sweetened drinks could lead teens to put on 1 pound every three or four weeks.
News Article
Diabetes Risk Factors
Are you overweight?
Do you drink soft drinks or juices with High Fructose Corn Syrup everyday?
Do you have high cholesterol?
Do you spend too much time online or watching TV and don't exercise enough?
Do you have relatives with diabetes?
Do you have heart disease?
Do you smoke?
Are you over 55?
Are you over 45 and have high blood pressure?
Are you over 35 and are Asian, Black, Latino or Native American?
As a footnote, a new Italian study suggests Aspartame (NutraSweet) causes cancer in rats at levels currently approved for humans.
The Dangers of Corn Oil
A study at the San Francisco VA Medical Center demonstrates that omega-6 fatty acids such as the fat found in corn oil promote the growth of prostate tumor cells in the laboratory.
Working with human prostate cancer cells in tissue culture, researchers identified for the first time a direct chain of causation: When introduced into prostate tumor cells in culture, omega-6 fatty acid causes the production of cPLA2, which then causes the production of the enzyme COX2. In turn, COX2 stimulates the release of PGE2, a hormone-like molecule that promotes cell growth.
What's important about this is that omega-6 fatty acids are found in corn oil and most of the oils used in bakery goods, which means that if you're eating a diet high in omega-6 fatty acids, it's possible that you're turning on this cancer cascade, which has been shown to be a common denominator in the growth of prostate, colorectal, and some breast cancers.
The study points out that 60 years ago in the United States, the dietary ratio of omega-6 to omega-3, a beneficial fatty acid, was 1 to 2. Today, the ratio is 25 to 1. Over that same 60 years, the incidence of prostate cancer in the U.S. has increased steadily.
This is one more reason it is important to pay attention to the fats that you are eating. Substitute olive oil whenever possible, and take omega 3 fish oil capsules daily. Remember, always be good to yourself.
www.femhealth.com/DangersofHFCS.html

Good luck in Lancaster

2008-04-15T06:06:00.000-07:00

Everyone please wish Frank Wacker of Paul's Power Extreme Gym, John Fulerton of Springfield Athletic Club and Bill Denlinger of Crunch Fitness the best at this weekends NASA powerlifting meet in Lancaster, Ohio. This is an exciting meet and the last Ohio qualifier for the Nationals in June.

Here's hoping that the three of you break some records this weekend and get all white lights!!

How Tom Venuto got lean part 3

2008-04-12T07:40:00.000-07:00

5 MEALS A DAY FOR WOMEN, SIX MEALS A DAY FOR MEN OR JUST STAY FAT
Most fitness conscious people already understand the importance of meal frequency but they figure they can get by with three "square" meals.

Comparing three "squares" to six meals a day is like comparing a Porsche Turbo to a Yugo. Yes, you can get some results with three well constructed meals. but you'll never get anywhere near your maximum potential and it will take a lot longer.

The benefits of frequent eating include:

Faster metabolic rate
Higher energy levels
Less storage of body fat due to smaller portions
Reduced hunger and cravings
Steadier blood sugar and insulin levels
More calories usable for muscle growth
Better absorbtion and utilization of nutrients

If you want to move up to the advanced level and get super lean you have to take advantage of every weapon in your fat burning arsenal. That means five or six meals a day or else!!

Go easy on those protein bars and meal replacement shakes

My clients hate me when I take away their cookies and cream protein bars and chocolate shakes but when they're eating only one or two food meals per day and using four or five meal replacements and wondering why they aren't getting leaner I have to give them my lecture of the thermogenic effects of real food versus liquid calories and protein ( candy) bars Use these as convenience not as the primary source of your calories.

How Tom Venuto got lean part 2

2008-04-09T16:56:00.001-07:00

RAISE YOUR LEAN PROTEIN AND HEALTHY FATS
Conventional bodybuilding and fat reducing wisdom says you should eat one gram of protein per pound of body weight. This is good advice for someone just starting to establish good habits and a baseline nutrition plan. For a 172 pound man that;s 172 grams a day or 30 grams per meal spread over five to six meals.
Reducing carbs can give some metabolic and hormonal advantages for fat loss when done properly and not taken to an extreme. When you start to bring carbs down, something has to go up or your calories would drop too low and you would be losing a primary energy source. That something is lean protein and healthy fats.
Although many mainstream low carb diets ( Atkins) are actually high fat/very low carb diets, competitive bodybuilders usually keep the fats moderate at 20 to 30 percent. while eating extremely large amounts of protein.
High protein diets are one of the secrets that bodybuilders use to get so ripped. Eating very high protein speeds up your metabolism due to the thermic effect of protein foods.

GET TOTAL CLARITY OF PURPOSE
To get super lean you have to decide exactly what you want and zero in on it the way a guided missile locks onto its target. You must choose a definite course, make a clear-cut, definite decision and follow through with action in one specific direction. There must be no doubt. If on one hand you want to get ripped but on the other hand your're worried about losing all your muscle you will unconsciously sabotage yourself at every turn.

How Tom Venuto got lean #1

2008-04-03T16:55:00.000-07:00

Some of you probably don't know who Tom Venuto is but I can tell you that he is a fantastic researcher and bodybuilder who consistently got to 3% and 4% every year during his career and stayed at 9% body fat year round.. He is also a published author in the fitness field. Here are his first three ways to lean out. Thanks a lot , Tom, for your input. His book is " Burn the Fat Feed the Muscle ".

DO CARDIO DAILY
This is almost always met with a gasp. How can I possibly find the time to do cardio every day? Now Tom doesn't recommend starting with that amount especially if you are a beginner. If you are already working out but you're not satisfied with your fat loss he recommends that you slowly and progressively increase your cardio to the point where you're doing it daily.
By the way, daily cardio is not something that is done all of the time. It can be used for short periods in order to hit a peak, break plateaus and shed the last of the stubborn fat or to jump start your fat loss.
"No time" is not a valid excuse anyway. I know many people who get up at 5 in the morning to fit in their workouts. It's never an issue of time. It is an issue of willingness and priorities. Are you willing to do what it takes for you to get the results you want.

DO YOUR CARDIO FIRST THING IN THE MORNING ON AN EMPTY STOMACH
Fasted early morning cardio is controversial and some people think that it is too catabolic and you may break down muscle with the fat. Test it while monitoring your body composition and lean body mass and decide for yourself if it is for you.

REDUCE YOUR CARBS BUT DON'T CUT THEM ALL OUT AND DON'T STAY ON LOW CARBS TOO LONG.
Although they have worked for some people, most people report that they make you feel like crap, you get brain fog, and you lose too much muscle with the fat. Lots of people lose weight on a low carb diet but very few keep it off. I have seen people go on massive, uncontrollable binges of ice cream, pizza, and donuts gaining as much as 20 pounds in a week coming off of a very low carb diet.
Low carb diets are not the solution for long term fat loss. To use one successfully without gaining everything back you have to know what you're doing and you must be extremely disciplined. Even then, you should use low carb diets as a last resort or short term diet that are fraught with side effects and disadvantages
However there's a right and wrong way to do the low carb diet. Here are the 4 advanced bodybuilding secrets to using a low carb diet successfully.
1. Don't cut out all of your carbs, just reduce them to a moderate level so carbs and protein are balanced and carbs are not the predominant macro nutrient. You don't have to cut carbs to nothing to get low carb diet benefits.
2. Don't eat a lot of carbs at night, but do eat only natural starches and grains early in the day and after your training.
3. Don't stay on low carb diet more than 12 to 16 weeks. Always go back to a more balanced diet because it is healthier and more maintainable. Cycle diets like everything else.
4. Take periodic " carb up" days . This will prevent your metabolism from slowing down, keep your thyroid functioning optimally and maintain your energy levels.

The Man In The Arena

2008-04-03T16:11:00.001-07:00

The Man in the Arena By Theodore Roosevelt (From a speech delivered in Paris in 1910)

It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy cause; who at best, knows in the end the triumph of high achievement, and who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat.

Who wants killer abs ?

2008-04-02T18:24:00.000-07:00

This or that burrito

2008-03-27T11:02:00.000-07:00

Burrito:
Eat This Taco Bell Regular Style Steak Burrito Supreme 300 calories 14 g fat
Not That Chipotle Steak Burrito 1,193 calories 48 g fat

Save 803 calories and 34 grams of fat!

Interval Training speeds fat loss

2008-03-25T10:41:00.000-07:00

Lose 5 pounds in 7 days

2008-03-20T09:40:00.000-07:00

Okay, you won;t lose 5 pounds of fat but here is a drink formulated by " The Biggest Loser " trainer Jillian Michaels for the " oh my God, I have my reunion on Saturday" folks. It is also pretty handy for powerlifters and wrestlers that need to make weight.

Dieuretic drink
5 lb. 7 days

60 oz distilled water
1 T. unsweetened cranberry juice
1 Dandelion root tea bag
2 T Lemon juice

Make and drink this every day in the week to flush out extra body fluid

Remove fat from your waistline

2008-03-17T17:07:00.000-07:00

Allow me to point out the difference between uncovering the abdominals and conditioning the abdominals. Uncovering involves fat loss in the midsection, while conditioning involves training the midsection. These are two entirely different things. If you are an experienced resistance trainee, this had better not come as a big surprise. Never train abdominals with the intention of losing fat around the waist. Approach your abdominal training as a part of your overall core conditioning.
Let’s face it, what do people ask for more than anything? A flatter stomach! What do trainers and fitness enthusiasts immediately focus on when fat loss in the abdominal region is the challenge? You guessed it, abdominal exercises. Wrong! In the absence of dieting and/or improving your fitness lifestyle in other areas, if you were to do nothing but abdominal exercises you would show no results when it comes to revealing those invisible abs. This may be one of the single biggest reasons beginners lose their motivation to train. They exclusively do tons of abdominal work and never show visible signs of improvement. When a person does see fat loss progress while training abdominals, it is almost always because there are other newly added components of their fitness program that are responsible. Specific to fat loss, abdominal training by itself is nearly worthless.
Imagine, if you will, impermeable sheaths of tissue separating subcutaneous fat stores from muscles throughout the entire body. For our purposes, these sheaths separate subcutaneous fat from its underlying muscles making it impossible for localized fat to move directly across to trained muscles. Now imagine the cardiovascular system being able to transport fat to muscle. When muscle energy is expended and is being replaced in any location in the body, under the proper dietary conditions, fat-burning hormones and enzymes circulate to every fat cell the vascular system can reach (almost all fat cells in the body) simultaneously. Hence, there is a general fat release throughout the body, not localized or isolated fat release as some still believe. Frequent low- to moderate-intensity, full-body workouts with a moderate amount of aerobics thrown in, coupled with an effective diet, will go a long way to improving general fat loss to include that waistline.

Back on Line

2008-03-17T05:19:00.000-07:00

Hello everyone, Time Warner has finally got me back on line, hopefully permanently. My internet in my office has been down for six weeks, off and on. I can't really complain since it was my dog that ate the line outside but it sure slowed down my blogging.

I would like to hear how you are doing with summer right around the corner.

Be ready for some fat blasting ideas coming in the next week.

I will try to get in the best ideas from the bodybuilders and powerlifters. Those are the guys that are masters at dropping body fat.

How to Spot a Bad Personal Trainer

2008-03-05T17:55:00.000-08:00

Observations of bad personal trainers

No one wakes up in the morning deciding to do a bad job but yet it sometimes happens. If you see any of these traits in your fitness trainer you should evaluate your training experience. All of these are from personal observations or first hand accounts from their clients.

You show up for your session but your trainer is a no show. This is also for chronically late trainers. Your time is every bit as valuable as the trainers.
Trainer is talking on their cell phone during the session. Again, this is your time
The trainer spends your training time crabbing about their boyfriend, girlfriend, husband, wife, etc.
Smells like cigarette smoke or alcohol
You have booked a trainer but get pawned off on another without a prior agreement that this may occur.
Your trainer does not encourage you or push you to better yourself.
Is lazy, puts you on a treadmill for an hour and shows up once in a while to take your pulse but offers no feedback or other training.
Gives you exercises that are clearly out of your fitness level. Example: You may be overweight with a medical problem such as uncontrolled high blood pressure and they have you running bleachers early in your training. This would also include doing busy work that is not helping you to reach your goals.
Double books and you spend your session being juggled with another client.
Trainer is flirtatious with you or other clients
Your trainer borrows money from you.

Most of the trainers out there are good hardworking people with your best interest at heart. In the interest of all of them this is to inform you of unacceptable practices of the few.

Eat Less Sugar

2008-02-29T05:07:00.000-08:00

Sugar depletes the body of important minerals needed for a smoothly functioning metabolism. It depresses the immune system, making your body less able to mount an attack on health-robbing pathogens. High-glycemic diets -- high in sugar or high in processed and refined foods like bagels which convert to sugar almost instantly -- have now been found to be associated with several types of cancer. High sugar diets raise triglycerides and increase the risk for metabolic syndrome, diabetes and heart disease, all conditions that can potentially shorten your life.

I read this on the web this morning and I have seen it in Dr. Oz and Dr. Roizens' books so we can be pretty sure to know it is true. But dog gone, sugar is so yummy and it is Girl Scout Cookie season.

It takes two weeks to really get that craving out of your system and it can come right back with a well placed Snickers bar and you may need to start all over.

Some of my bodybuilders have tricks they use so I will share a couple: Maybe one or two can help you
Drink at least a gallon of water a day.
Dill pickles kill the craving for sugar. ( Maybe the taste makes sugar afterward seem less attractive)
Sugar Free Jell-O
Sugarless gum
Eat 5 to 6 smaller meals a day to keep blood sugar level
Also eliminate white flour, bread, white rice and pasta to keep blood sugar low.

Reps and Sets

2008-02-25T04:23:00.000-08:00

I wanted to do a little more critical thinking today as far as exercises and reps.
I talked about the fat burning zone and the benefits of interval training and my email box was flooded with emails about interval training and how jogging has caused so many joint problems.
Great to hear from you and keep 'em coming.
Ok let's get on with it...
When choosing exercises for your program you need to consider what exercises are going to be most beneficial for your goals.
What you want to do during your workouts is use as much muscle as possible. That means multi-joint exercises (squats, bench, pullups, deadlifts, rows, presses) are best because they will work more muscle then a single joint exercise (bicep curl, tricep kickback).
Take into consideration the size of your muscles as well. For example, doing squats are far more beneficial then bicep curls. Why?
Well your biceps are roughly only 3% of your entire muscle on yourbody. Doing the squat works over 50% of your total muscle.
So when you're thinking from a fat loss perspective, working out your bigger muscles will build you an overall greater lean muscle growth. The result of that is a higher metabolism, which is of course, what you want because you'll burn a higher amount of fat throughout the day.
Do I have my clients perform bicep curls? A little bit. Most oftime we'll stick to 3-6 sets a week and actually push it kind of heavy for 6-10 reps.
Same thing applies with tricep specific exercises, EXCEPT we'll do10-15 reps because I've found that the stress put on the elbow joints doing a heavier weight under 10 reps increases the risk of injury bya fair bit.
Generally we'll stick between 6-12 reps for most exercises.
PS - Remember, look at the pros and cons of what you're doing. If it's increasing the risk of injury then re-evaluate. That's why I rarely do long cardio with my clients and it's also the reason we stick with over 10 reps for lying tricep extensions.

Interval Training for Fat Loss

2008-02-24T16:18:00.000-08:00

Which cardio method works best for fat loss? There’s clearly a winning pick: interval training. That's because hard and fast beats slow and steady every single time. Better yet, interval training is also a secret weapon for endurance athletes and bodybuilders. In fact, you could say it's the ultimate training tool for any goal.
An interval is a brief bout of intense physical activity--such as a sprint--alternated with a longer period of rest or lighter exercise. For example, you might run all-out for 15 seconds, then rest for 30 seconds--that's one interval. By varying the duration of either your sprint or your rest period, you can change the way the interval affects your body. In other words, some types of intervals are better for losing fat, while others would be superior for endurance conditioning or weight training. Whether you want more muscle, less fat, or better conditioning, interval training is the way to go.
Remember, most people prefer cardio, such as jogging or walking to interval training-simply because intervals are harder. But interval training is certainly not as boring. ask yourself this: Would you rather be walking on the treadmill for an hour or do 22 minutes of a hard interval?

Interval
Beginner Workout - 22 Minutes
Warm up
5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set
5 Minutes: RPE 5: Increase speed from warm up and set the incline to 1%. Keep a moderate pace.
Work Set
1 Minute: RPE 7 - Increase incline to raise the intensity level. You should be working hard!
Rest Set
5 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set
1 Minute: RPE 8 - Increase speed to raise the intensity level. You should be working hard!
Cool down
5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down

A study in December in the Journal of Applied Physiology and conducted by a team at Canada's University of Guelph found that just two weeks of alternate-day interval training increased moderately active 22-year old women's fat burning ability by 36%.Here are some Advantages of choosing Interval Training over Steady State Cardio:1) Saves time. Most intervals last about 20 minutes in comparison to 1 to 2 hours on the treadmill with old school cardio.
2) Stimulates a greater release of growth hormone. Studies have shown that intense interval training produces growth hormone which build lean muscle mass.3) The intervals should be done on alternate days not back to back and I usually recommend for about 3-4 days out of the week. There is also less exposure on the joints because it takes less time to complete.4) Metabolic disturbance. Interval training increases metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.5) Creates variety. Interval training can be done with body weight exercises, on exercise machines, with medicine balls, with weights, and outdoors. Interval training is an effective method that has many tools.

The Importance of Strength Training for Middle Age and Older Adults

2008-02-14T16:57:00.000-08:00

The Importance of Strength Training for Middle Age and Older Adults
By Adam Yezer
For www.EliteFTS.com
Do you hope to maintain your quality of life as you age? Is it important for you to be able to perform daily tasks, enjoy recreational activities, and care for yourself? You probably want to stay fit, trim, strong, and mobile for as long as possible. If you happen to have some physical limitations, you probably hope to halt or maybe even improve those limitations. This doesn’t have to be just wishful thinking. You don’t have to accept frailty as you age! There’s good news on the physical front You can do more than just hope for a strong, mobile body as you age. It is possible to turn back the aging clock! The myth is that as we grow older we get much weaker and suffer more aches and pains. We’ve been told that losing muscle and gaining fat are just part of the natural aging process. The fact is many of the symptoms of old age are really the symptoms of inactivity—of using our muscles less. Muscle weakness, bone loss, and sluggish metabolism are changes that accompany aging but are not solely caused by it.Use it or lose it! No doubt you have heard this phrase before. I can’t think of a better one to describe what happens to our bodies as we age. However, you can slow and possibly reverse many of the symptoms associated with aging by increasing your strength and flexibility. You can turn your wishful thinking into a reality! Strength training—the primary weapon against agingThey still haven’t discovered the fountain of youth, but strength training, or weight training, is pretty close to it. More and more fitness experts are recommending strength training to their clients for health reasons. These clients include men and women of all ages. Strength training is extremely important for combating age-related declines in muscle mass, bone density, and metabolism. It’s an effective way to increase muscle strength and shed unwanted inches. Strength training also helps to decrease back pain, reduce arthritic discomfort, and prevent or manage some diabetic symptoms.
According to Tufts University, the top ten strength training exercises are the chest press, deadlift, squat, lateral pull-down, seated cable row, biceps arm curl, triceps press down, overhead press, and crunch. (The bench press, squat, and deadlift are considered powerlifting movements.)
The muscle-fat connectionPhysical inactivity causes an average loss of 5–7 pounds of muscle per decade. This muscle loss leads to a metabolic rate reduction of 2–5 percent per decade. Calories that were previously used for muscle energy are put into fat storage, which results in gradual weight gain. One study on older adults (Campbell 1994) showed that a three-month, basic strength training program resulted in the exercisers adding three pounds of muscle and losing four pounds of fat while consuming 15 percent more calories. Osteoporosis preventionAt Tufts University, researchers found that strength training can increase bone density. Prior to this research, it was believed that women may be able to slow their bone loss but not increase their bone density. This new study showed that strength training at any age can actually add bone, not just slow its loss. Arthritic pain decreases
According to Tufts University, sensible strength training may be one of the best ways to get relief from your arthritis. Not only will it help lubricate and nourish the joint, but strength training will also strengthen the muscles around the joint, providing it with greater support. Glucose metabolism improvement
As we age, our glucose sensitivity decreases. Poor glucose metabolism is associated with Type II diabetes. One study (Hurley 1994) found that after four months of strength training, there was an average increased glucose uptake of 23 percent.
So strength training can be a healthy way to fight the aging process. Just be sure to execute the proper form, warm-up, lift within your capabilities, eat a well-balanced, nutritional diet, and maintain a healthy weight. By following these “rules,” you can also be a more efficient lifter. Also be sure to see a qualified medical doctor before starting any exercise program.
Adam Yezer is a nutritionist with a bachelor’s degree in nutrition and dietetics. He has extensive experience in all aspects of nutrition and competitive training and is a board certified specialist in sports dietetics and a certified personal trainer. Adam competes in both powerlifting and bodybuilding and won the 2007 AAPF State Record in the 181-lb masters bench press. For more information, please email Adam at adamyezer@troponinnutrition.com.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

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No Equipment Workout

2008-02-13T09:43:00.000-08:00

20 Minute, Fat Burning, Muscle Building Workout

This is the best overall routine I have found that uses no equipment.
The following exercises should be performed with little or no rest between. You may adjust the number of repetitions or time depending on your current fitness level. If, while exercising, you become so out of breath that you cannot speak clearly, take a break and let your body catch up. Then continue. Don't be fooled, this is not easy.

Jumping jacks – 1 minute

Body Weight Squat - hands on hips, feet apart shoulder-width; lower your body down and then back up while bending at the waist, keeping your knees positioned above your toes - 15-20 repetitions

Push ups – (slow down reps for advanced lifters) – as many reps as possible

Kick butts (jog in place and kick your rear with your heels) – 1 minute

Hamstring Floor Bridge (begin by lying on your back, knees bent, feet on floor; then use one leg to lift your body slightly off the floor as you hold the other leg up in the air)-15-20 reps

Superman (lying on stomach with arms to the side, lift legs and chest off floor) -15-20

High knees ( jog in place while lifting knees as high as possible) 1 minute

Stationary lunge (standing with hands on hips or held out for balance, take a large step forward with right leg, then bend both knees and lower your body as if you're going to touch your left knee to the ground; then push back to standing position. Repeat with left leg 15-20 reps each leg

Torso twists – 20 reps each direction

Side bends/ reaches – 20 reps each direction

Mountain climbers (get down on your hands and knees, position one leg back straight with the other leg bent-like an Olympic runner at the start of a race. With both feet on floor and one knee positioned at your chest, hop up slightly and switch leg positions-like you're climbing a mountain)– 1 minute

Wall sit – (with your back to a wall, slide down the wall until your knees are at a 90-degree angle to the floor, and hold that position to a count of five; then straighten your body using your hands to push you away from the wall slightly)--5 reps

Dips-sit on a chair with your hands on each side of your buttocks, and lift yourself off the chair and back down again)--as many reps as you can do comfortably

Midlife weight loss

2008-02-07T12:07:00.000-08:00

Is it easy, no. Is it possible, yes.
A lot of my clients are mid life and beyond and I myself have been through all of that. What all of us have found is that we have had to be much more careful than in the past.
What I will tell you is that when I was in the middle of menopause I was in the best shape of my life. That was about 6 years ago. My weight was the lowest it had been my whole adult life and I was setting world records in powerlifting. While I have worn a 10 or 12 since high school I now wore a size 8.

Here is the secret:
There is no secret

The way to be the best that you can be at any age is to pay strict attention to every morsel ( yes, even one M&M counts) that you put in your mouth. It isn't even enough to avoid the blatant sugars like candy, cake and pie. It is important to check out even the most innoculous of food. I have found many performance bars that were nothing more than glorified candy bars. Be on the lookout for sugar, honey, molasses, glycerin, high fructose corn syryp, corn syrup, glucose, lactose, and fructose. All many words for sugar.

I also was religious about my workouts, one hour of aerobics every day, 7 days a week and weight lifting ( heavy) three days a week.

I now find myself once again making the climb to a hard body. 12 weeks of recuperation from broken bones have left me with 5% higher bodyfat than I was last year and feet that don't work all that well.

Will I get back the hard athletic body I had before the accident? You bet, I am only 55!!!

Being Skinny Doesn't mean that you are Fit

2008-02-05T05:47:00.000-08:00

There is no argument that being at a healthy body weight plays an important role in leading a healthy lifestyle, but it does not necessarily mean that a thin person is physically fit. A thin person who is physically inactive may be at increased risk for developing serious health conditions such as diabetes or cardiovascular disease. This risk is also elevated if a thin person’s diet is filled with fatty or sugary foods instead of fresh fruits and vegetables and whole grain foods.
A recent study conducted by Dr. Jimmy Bell, a professor of molecular imaging at Imperial College in London, has revealed that some people who appear to be thin may actually be storing fat around their vital internal organs, such as the heart and liver. During the study, Dr. Bell and his team scanned almost 800 people with MRI machines to generate “fat maps” that reveal where they store fat in their bodies. People who maintain their body weight through diet instead of exercise are more susceptible to having large deposits of internal fat, according to Dr. Bell.
If you are interested in measuring your physical fitness level, there are a number of factors that your family physical can use to determine if you are indeed physically fit. These factors include:
Cardiorespiratory endurance. Your cardiovascular endurance is determined by measuring your ability to perform moderately strenuous activity over a period of time. It shows how well your heart and lungs are working together to provide your body with oxygen during physical exertion. Walking, bicycling and swimming are all good forms of exercise that can help increase your cardiovascular endurance.
Muscular strength. Your ability to exert maximum force, such as lifting the heaviest weight you can, determines your muscle strength. You may also have more muscle strength in one part of your body, such as your arms, but not in your legs, depending on your regular workout routine. To improve your muscle strength, try doing exercises such as weight lifting or climbing stairs rapidly.
Muscular endurance. Muscle endurance is the ability of your muscles to repeatedly generate force and the amount of time they can maintain an activity. Performing cardiorespiratory activities such as jogging, dancing or bicycling can help strengthen your muscular endurance.
Flexibility. Your flexibility level is gauged by your ability to move a joint through its complete range of motion. Having good flexibility plays an important role in helping you avoid injury while doing physical activities. If you would like to improve your flexibility, incorporate stretching movements in your routine.
Body composition. The percentage of fat, muscle and bone in your body determines your body composition. The National Institute of Health recommends that a healthy adult male should be composed of 13 to 17% fat and a female should have between 20 to 21% fat. Making healthy lifestyle changes, such as eating a healthier diet, achieving a healthy body weight, and increasing your physical activity level can help reduce the amount of fat in your body.

Cardio Blast for Fat Burning

2008-02-01T07:48:00.000-08:00

Here is something to get your heart beating!! This workout is not for beginners so If you need to be sure to scale it down to suit your current fitness level.

Warm upWarm up for 2 or more minutes with light cardio, such as step touches. Really use your arms to get your heart rate going.

Side Lunge with Windmill ArmsStand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute.

JogsJog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.

High JogsAs you jog, bring your knees up high, to waist level if you can. Try not to lean back too far. Repeat for 1 minute.

Speed SkatersJump from side to side, landing on one leg and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and don't jump up too high. Repeat for 1 minute.

Heel DigsStart with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, bringing the right heel in front of you. Keep the body low to the ground--the higher you jump, the harder it is. Repeat for 1 minute.

Jumping JacksDo jumping jacks for 1 minute.

PlyoJacksBegin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds. This is a tough one!

Ice BreakersBegin with feet wide. Jump up and land in a wide squat while swinging your right arm around, over your head and down in a chopping motion. Repeat the jump, chopping with your left arm. Repeat for 1 minute.

JogsJog or march in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute.

Squat-ThrustStand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times. This is a tough one!

Cross-Country SkiBegin with feet together. Jump up bringing the right foot forward, left foot back. Quickly switch feet while alternating the arms with the legs (left arm comes up when right foot goes back). Repeat for 1 minute.

March in PlaceAren't you tired? Take a minute, catch your breath
Jump KicksStand with feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg (in a knee-up-kick pattern). Repeat for 30 seconds and then switch, bringing the left knee up and kicking out with the right leg, repeating on this side for 30 seconds.

Plyo-LungeBegin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back. Repeat for 30 seconds, rest and do it for 30 seconds more. This is a tough one!

Side KicksStand with feet together. Transfer your weight to the right leg, making sure your foot is out at an angle to protect your knee. Bring the left knee up and in towards the body as you look to the left, leaning the torso to the right. Extend the left leg out in a kick without locking the knee. Lower back down and repeat on the other side, alternating sides for 1 minute. If you've never tried kickboxing moves before, skip this one.

Front Kick with SquatStand with feet together. Bring the right knee up and extend the leg in a front kick (don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.

Lunge with ChopStep forward with right foot into a low lunge (front knee behind toe, both knees to 90 degree angles) while simultaneously bringing left arm down towards the floor in a chopping motion. Step back and repeat for 30 seconds. Switch to the other side and repeat for another 30 seconds. This is a tough one!

March or Jog in Place, 1 minute
Power JumpsThis is your last exercise! Begin with feet together. Bend the knees and jump as high as you can while circling your arms overhead. Land with soft knees in a squat and repeat for 1 minute.

Cool down with some light walking and stretching

Fitness and Weightloss Challenge

2008-01-31T07:29:00.000-08:00

After not being able to be on my feet for 11 weeks I can tell you that things have shifted. Although according to the scale I have only gained 1 1/2 pounds there is a definite body composition alteration.
February 4th. I am back in the gym at least part of the day with the okay from my doc to go ahead and work out ( no powerlifting) if I can work through the pain in my foot and ankle. Well, after a look in the mirror naked this morning I WILL be working through the pain. He said that I won't be doing any more injury just that all of the activity keeps my ankle and foot from working right. I am doing the Frankenstein walk right now but practicing more each day.
The whole point of this post was not to listen to me whine but to set out a challenge to all who may be interested in a weight loss / fitness challenge to begin the first week of February when all of my clients will weighing in.
Anyone interested can get involved through the blog and I will keep track of your progress through the posts.
My personal goal will be to lose 20 pounds of bodyfat by August 29th. This will also include a 10 pound muscle gain at the same time ( that's the hard part). Every weekend I will post my progress and I hope you will do the same.
If you can, take a before picture of yourself. I have arranged for the people who reach their goals to get a FREE professional photo layout. I am currently working on getting some free gear,
makeup and hair for the photo shoot.

Free Website to help you with your goals

2008-01-25T06:58:00.001-08:00

There is a free service with nutritional advice and trackers for you to use to help reach your goals. The site is www.prevention.com/

I hope it helps you.

AARP article on Walking

2008-01-25T06:04:00.000-08:00

Downsize Me: Walk to Burn Fat
Get Started
Turn on the TV and you're bound to see an ad for a miracle weight loss gimmick. With all the pills and contraptions, it seems hard to know what will help us lose weight safely. But the answer really is simple: To rid yourself of unwanted pounds all you need are your own legs, some comfortable shoes, and a little open space.
Energy In, Energy Out
When it comes to body weight, remember this: 1 pound = 3500 calories. For every pound you want to lose, you must burn 3500 calories worth of energy. The only way to do that is to move more.
Walking is one of the best forms of exercise. It uses up oxygen, causing your body to burn stored fat. For example, you'll expend about 100 calories by walking a mile. That might not seem like a lot at first, but just think about it. Most people average just under 3 miles through the course of their day. If you add an enjoyable morning jaunt or a brisk evening walk you could easily move 4 miles a day. If you walk 4 miles 4 times a week, you can burn 1600 calories! That's half a pound of fat gone. Add more steps to your day while making sure not to eat more calories than you use, and your body can't help but trim down.
Walking also strengthens muscles, which tones and shapes your body. The increased muscle mass boosts your metabolism. This means you burn calories long after you stop moving. And you don't have to get all of your walking in at once. If you don't have time for long walks, find pockets of time throughout your day for short jaunts.
Maximize Your Walk
Any form of walking burns calories and improves muscle definition. But to get the most from your walk, concentrate on these main points:
Choose distance over speed. It's better to walk at a steady pace than walk too quickly and have to quit early. As your fitness level improves, you can speed up gradually.
Go for the hills. To help build your muscles, alternate inclines. Try walking up stairs, bleachers, or hills.
Warm up slowly. Walk the first few minutes at an easy pace to get your body prepared. If your start is too brisk, you risk burning only the immediate sugar supply in your body rather than the stored fat you want to lose.
Physical activity doesn't have to be hard to produce results; it just has to be steady. Walking lets you work your muscles and burn off stored fat. It's simple, enjoyable, and a good weapon in the battle against body fat.

Off with the Crutches

2008-01-24T14:42:00.000-08:00

It is back to the gym soon. The cast is off and I have been practicing walking with a cane instead of the crutches. It hurts like the devil but rehab always does. I am doing my own physical therapy on my foot and ankle. That is not something I would recommend but I am notoriously cheap and have lousy insurance.
For all of my clients, it is the week of Feb 4th that the training resumes. First note of business will be weigh ins.

Exercising With a Broken Foot

2008-01-17T08:12:00.000-08:00

After having been off of my feet for 9 weeks with two broken bones in my foot I can tell you first hand that exercising with this kind of injury is very difficult but notice I did not say impossible.
Of course since I can't put any weight on my foot lower body work is out of the question for now. The most I have been doing is some isometric squeezing of the quads, hamstrings and glutes to remind them that I will be calling them to action soon.
200 reps of ab work each day and some light arm and shoulders. Anything that can be done sitting in a chair. The reason the arm and shoulder work has to be light is I do have to actually get the dumbells out of the rack and to the chair while on crutches.
If anyone has pointers to working out with injuries it would be greatly appreciated.

Exercise to Build Strong Bones

2008-01-10T07:58:00.000-08:00

Exercising to build strong bones
Exercising on a regular basis can help build your bones, but the kind of exercise you choose is what makes a difference. There are basically two kinds of exercise - aerobic and weight-bearing.
Some aerobic exercises, like swimming and bicycling outdoors or on a stationary bike, are certainly good for you, but they don't do much for your bones. The ones that help build and strengthen bone are the weight-bearing kind. Weight-bearing exercises, some of which can be aerobic, are those that force you to put weight, and therefore stress, on your muscles and bones.
Weight-lifting, walking, hiking, and step aerobic classes are all activities that require your muscles to work against gravity. For weights you can even use soup cans and water bottles. See the list below for more good examples of this kind of exercise.
Weight-bearing exercises that may be right for you:
gardening
stair climbing
chair exercises
tennis
walking
weight lifting
aerobics
dancing
Ideally, you should do some kind of weight-bearing exercise on a regular basis. In addition, weight-bearing exercise stimulates the formation of new bone.
Exercise strengthens the muscles that pull or tug on bones, an action that keeps bones strong.
Exercise improves balance, strength, and coordination, which reduces the risk of falling and breaking a bone.
Talk to your doctor about the best weight-bearing exercise for you
In general, exercise is a good thing. However, if you already have osteoporosis, or if you have any other medical conditions, some activities may not be good choices for you. Have a discussion with your doctor or other healthcare provider about the exercises and activities that would be best for you, especially before starting any new exercise programme.
When you start any new programme, start slowly and build gradually. If you develop any pain, check with your doctor or other health care provider immediately.
Exercise to prevent falls
Exercise counts in fall prevention. You've probably heard about the benefits of exercise. It helps make your bones stronger, improves your overall health, and can even brighten your outlook.
But did you know that exercise might reduce your risk of falling by improving your balance, muscle strength and coordination? It may even help you avoid a serious injury if you do fall.
Tips for developing an individualised exercise programme
1. Talk to your healthcare provider before you start. While the right exercise programme offers great benefits, the wrong exercises can lead to injury or serious illness. Discuss your exercise plan with your healthcare provider and keep in mind these special precautions:
Anyone aged over 40 should have a thorough medical exam before beginning an exercise programme.
If a woman has a significant amount of bone loss, some exercises may actually increase her risk of fracture. For example, sit-ups and toe touches increase the risk of fracture in women with osteoporosis of the spine.
A woman at high risk for heart disease may need a stress test before starting an exercise programme.
2. Develop a programme that is right for you. Depending on your needs and current health status, here are some exercises that your healthcare provider may suggest, to reduce your risk of falling and improve your overall health:
Strength training (lifting small weights or exercising with elastic bands): this improves balance, increases muscle strength, and makes bones stronger. A weight can be something as simple as a can of soup or a water bottle.
Stretching: this improves flexibility, makes it easier to move, and lowers the risk of injury.
Tai chi (a popular exercise using gentle, slow movements to relax muscles): this improves balance, flexibility, and state of mind.
Weight-bearing, low-impact aerobic exercises such as walking, dancing, and climbing stairs: these increase muscle strength and co-ordination, improve balance, and make bones stronger, without putting too much stress on joints and muscles.
Consider one of the most natural forms of exercise - walking. This is an easy, effective way to strengthen muscles, increase bone strength, and improve overall health. Here are some tips for starting a programme:a. Start out slowly - try walking four times a week for 10-20 minutes.b. Choose a time of day when it is not too warm and you have not just eaten.c. Pay attention to any pain, shortness of breath, or nausea that occurs during the walk, and stop if any of these symptoms occur. Discuss any symptoms with your healthcare provider before exercising again.d. Increase the workout gradually: 1/4 mile (0.4km) each day the first two weeks, 1/2 mile (0.8km) each day the third week, 3/4 mile (1.2km) the fourth week, and one mile (1.6km) by the fifth week.e. Wear comfortable shoes that fit properly.f. Wear cotton or wool socks to absorb perspiration.
3. The key to a successful exercise programme is to stick with it! Exercise works only if you keep at it. Once you stop your exercise routine, the benefits lessen after two weeks, and disappear completely after a few months. Here are some suggestions to help you stick with your programme:
Choose an exercise that is not too difficult, time-consuming, or boring.
If possible, exercise with a friend or as part of a group.
Be realistic about what you can do.
Make exercise a regular part of your daily routine.
4. Where to learn more about exercise programmes: If you are just beginning to exercise or haven't exercised in a long time, an exercise class is a good idea. A trained instructor helps ensure that you are doing your exercises the right way.
Depending on your special needs, your healthcare provider may recommend a specific programme or suggest that you consult a physical therapist to develop your own programme.
Other sources of information include the following:
Community-based exercise programmes may be available for seniors. Check your phone directory for senior centres.
Parks and recreation departments, local YMCAs, Sport and Recreation NZ (SPARC) or your local Age Concern branch.
Some exercise videos offer routines designed for seniors, including walking, tai chi, aerobics, and special programmes for people with chronic medical conditions. Visit your local video store or library.
Original material supplied by LivingWith, edited by everybody

Speeding up your Metabolism

2008-01-08T06:36:00.000-08:00

Everybody knows one. The girl or guy that can shovel away food and never gain an ounce or that eats only junk food but stays thin. These folks have a fast and effecient metabolism. You aren't stuck with the slow and plodding ne that you may have now. There are three specific ways that you can speed your metabolism up.
Step One: Increase your Basal Metabolic Level
* Increasing your lean body mass ( put on some muscle)
* Increasing your mitochondrial activity ( with consistent and intense training )
* Strength training

Step Two: Activity Level
* More frequent workouts ( brief and often )
* More intense training
* Extra workouts
* Living a less sedentary life

Step Three: Thermic Effect of Food
* Increased calorie intake
* More frequent meals
* Higher protein intake
* Substitute starchy carbs ( potatoes, rice, corn) with fibrous carbs ( green beans, salad greens, broccoli)
* Take in healthy fats ( fish oils, nuts, olive oil)

Springfield Health and Fitness Club

2007-12-31T13:52:00.000-08:00

Congratulations to our friend Thalia Papadakis for acquiring the Springfield Health and Fitness Club in the Bushnell building ( 4th. floor) downtown Springfield. She has some great ideas coming in the future from senior yoga, spinning, senior aerobics. For the month of January I will be sitting ( since that is all I can do with a broken foot) at the desk Friday 4:00 PM to 7:00 PM. If you don't have anything to do come on up and see me. I will help you write your fitness plan for 2008.

New Year Fitness

2007-12-31T13:45:00.000-08:00

With this being New Year's Eve I hope all of my friends have started writing their fitness plans for the year. Keep in mind that warm weather will be here in a few months so there is plenty of time to get ready for sleeveless shirts and shorts if we all begin now.
Unfortunately my clients aren't getting any one on one training since I have been out with my broken foot but I am sure that they have been good. If not, there are four weeks to lose the Christmas goo before I am back at the gym. The first plan of action is weigh ins. If you are having trouble writing up those goals and action plans drop me an e-mail and I will help you or will gladly critique your plan for you.
During this month I am helping out Thalia who has purchased the Springfield Health and Fitness Club in the Bushnell Building in downtown Springfield. Since I can't walk I am sitting at the desk on Friday evenings from 4 to 7 PM. If you need me come on up.

Christmas Cookies and Candy

2007-12-26T06:53:00.001-08:00

Okay, Christmas is over and we are all regretting the sugar and other over indulgences. You may have even decided not to weigh yourself until the new year to get a fresh start. My advice today is to not wait for Jan. 1st. to start your New Year resolutions. Begin today, the day after Christmas. If your guests did not take home cookes, pie and candies take them to work for your co-workers who aren't as interested in a great shape as you.
If any of those horrible yummies are still in your home when you get there they will call your name. If you wrap them really tight and hide them in the freezer under a ham and a turkey there will come a time in the witching hour while watching television ( mine is 9:00 PM) that those Esther Price chocolates will call your name with a siren song. You will try to resist but it will be futile. I have read that if you are really craving sugar you should eat an apple. That's kind of funny. If you are anything like me you will eat the apple, wait ten minutes for the satisfaction to kick in and then dig out the chocolates. Will power is overrated. Get them out of the house while you have the chance.

Get some fitness help

2007-12-20T12:59:00.000-08:00

Work with a trainer or coach. Workouts seem easier and are more effective with a professional prodding you along, plus you are a lot more likely to show up when you feel obligated ( especially when they are going to charge you anyway) When someone is watching you and keeping an eye on your progress it is more likely that you will do more and push harder. If you can't afford a trainer for every workout, try it at least once every week or two. The trainer can take you through a workout and help you to set goals for the next session.
If you don't want or can't afford a trainer, find yourself a good training partner. An ideal training partner will be someone who is at least as motivated as you are, preferably more. You will need someone that will show up. It is best to get a partner that is more knowledgeable about fitness and nutrition and preferably a little stronger.

Making Your New Years Resolutions Matter

2007-12-20T11:28:00.000-08:00

The most common New Year's resolution is to "lose weight" followed by " get in shape". Unfortunately these are so vague that they won't be of much use. A good resolution must start with a goal and then a plan.

1. Example of good resolution: I will lose 20 pounds by August 15th. 2008, reducing my weight from 199 pounds to 179 pounds.

2. Plan: How many times a week will you exercise? How much cardio, weight training, and flexibility training? How will you get your family involved? What kind of nutrition program will you be following?

Once you know your goal and have made notes about your plan put it all on a calendar, plan each day. As you acheive each days goal cross out the day with a red marker. If you can have 90% of each month crossed off you will be well on your way to the body you want for the new year.