Puravida Fitness Blog Site

My top three lame excuses for not getting it done.

2011-06-09T19:33:00.000-07:00

Recently I've noticed how people like to complain about not liking the shape they are in or the way they look but when it comes to actually doing something about all they have are excuses. I'm sorry but excuses mean nothing to me. Don't cry and tell me how bad you feel about yourself and then turn around and go out for a night or drinking or decide to spend all your free time watching crappy reality TV when you could actually be doing something productive. Not that these things are totally bad but I see people spend countless hours at this and barely any working towards what they say is important to them.

As a friend of mine recently said in life there are whiner, weiners and winners. Which are you??

Yeah I know I'm going to get some kickback from this but sorry the truth hurts and some people need to hear it instead of that same old BS lines like "it's okay" or "try harder next time." Try to me implies I'm going to fail and okay implies mediocrity. If you want to be mediocre go ahead just don't bitch about it.

So to continue on my soapbox here are in my mind the top three lamest excuses for not getting it done. Notice I'm not talking just about exercise it can be applied to anything that takes work your relationships, your spirituality, or your profession.

#1- I just don't have time. This is the lamest of the lame. Who isn't busy. What you should really say is it isn't a priority. Be honest with yourself. If you are serious about improving something you make time. Whether it means getting up later in the morning or staying up later at night. I know plenty of people who have a full time job, family and volunteer work but still manage to find time to get after a goal whether it be getting a degree or training for a marathon.

#2-________(fill in someone's name a spouse, kid) won't let me. Hello are you an adult? You are ultimately in control of your discretionary time. People can only control you if you let them. Quit passing the buck to someone else and take responsibility. It starts with you and you only.

#3-I'll do it when ____happens. Another favorite. Guess what _______ won't happen for awhile if at all. When in life will the stoplights all be green. There will never be a perfect time. Opportunities to accomplish great things don't come around often so take them when they do. My personal favorite is when people tell us trainers they will come see us when they lose 10 pounds. That's putting the cart before the horse.

Bonus lame excuse. It's too hard! What in life that is worth it is easy. Having a good marriage is hard work, raising kids is hard work, getting or staying good shape is yes you guessed it hard work. If you don't work for it you don't appreciate it. Think of something you had to bust your butt for like getting an grade in a class, a job promotion or making a sports team. Face it when things get east they get boring. Facing challenges and overcoming them is what develops character. Whining, complaining, and blaming do nothing except annoy those around you and it doesn't get you anywhere.

Go back to my friend's question "are you a whiner, weiner or winner." Be honest what has your attitude been lately? Are you just getting by or are you making the most out of life? The good news is that if you are either a whiner or weiner, you can become a winner. It's as simple as saying no more excuses and making the decision to do whatever it takes to accomplish the things in life that you really want to.

As they say in the world series of poker then an only then are you truly " all in."

Learning how to manage life's obstacles from kids

2011-06-01T06:40:00.000-07:00

Last night I had the privilege of meeting with and coaching the Jumpstart participants at Puravida, and can I just say WOW? What an inspiring group! They are in the 6th week of their 8-week program, and motivation is still high as they achieve their goals, even though many hit a few bumps along the way. Congratulations for staying the course!

Adversity is a funny thing. Why do some people seem to sail through it and others get stuck in it, only to once again be derailed from meeting their goals? This was a big part of our discussion last night and we decided that we could learn a lot from children when it comes to challenges.

How kids tend to deal with obstacles:

They SHOW UP!!

They don’t question and over think everything

They don’t beat themselves up

They don’t think the grass is always greener

They don’t dwell on poor me, or become a victim

They are in the moment…in the flow…engaged in living

They keep keepin on

They are eternal optimists by nature

They smile, laugh and make new friends

Kids, do what comes naturally to their souls they know how to just “BE.”

So when did it get so complicated for the rest of us?

Life is continually trying to knock us off the course of bliss, fulfillment, and contentment. But what if we don’t let it?

Where can you adopt some childlike mind-sets when it comes to adversity in your life? Get curious, like a 5 year old; be in the moment and just show up!!

"I love the man that can smile in trouble, that can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death." Thomas Paine

Coaching Groups Starting Now!

What are you sick of tolerating in your life?

Unhappiness? Unfulfilling career? Extra weight, unhealthy habits?

Reinvent yourself and your life in 6 months or less.

Nancy Von Horn
Chartered Destiny Coaching
(612) 221-6191 cdestinyco@yahoo.com

Training inpiration from Yvonne

2011-05-24T13:57:00.000-07:00

Tell me, why do you exercise, work-out? Why do you spend endless hours at the gym,

or beat yourself up for not going enough. Why do you eat healthy, or scowl at the empty bowl of

ice-cream in front of you?

Actually don’t tell me. It doesn’t matter why. Everyone has their own reasons. What

matters is that you get to where you want to be. Who you want to be.

Who are you setting goals for? Not your friends, your co-worker, the neighbor down the

street, or your trainer :)

You are doing it for YOU.

Do what it takes and go all the way. Don’t

give in, just watch the transformation unfold. Watch how empowered you will feel once you’ve

reached your goal/s. Start with small ones and then challenge yourself.

Go where you want to go, because you want, you can and you will. Because, you are:

poised, driven, fired-up, sick-of-it, determined, inspired, encouraged, positive and you are tough!

“The whole idea of motivation is a trap.

Forget motivation.

Just do it.

Exercise, lose weight, test your blood sugar, or whatever. Do it

without motivation. And then, guess what?

"After you start doing the

thing, that's when the motivation comes and makes it easy for you to

keep on doing it.” (J.C.Maxwell)

Come on, do what it takes. For you.

Yvonne

Lose Those Last 10 Pounds With This Simple Diet "Trick"

2011-05-13T15:57:00.000-07:00

Everyone faces it at one time or another...

The dreaded fat-loss plateau. That's when things are going great, you're making progress and then BAM! -- your body leaves you scratching your head, wondering why it won't budge that last little bit.

Today, I'd like to give you a fun little "trick" that works with your body's biochemistry. This trick helps get your body moving in the direction you want it to... a fitter, trimmer YOU!

Ready to say goodbye to those last 10 or so stubborn pounds that won't come off?

Great. Let's get started...

The key to losing that last bit of fat has to do with a hormone called leptin.

Right now, you're probably thinking, "lepti-what?"

Let me explain.

Leptin is a fairly recent discovery as far as hormones go (it was first discovered in 1994).

It's main job function is as a "starvation hormone."

Basically, when you're body senses it's starving, leptin kicks in. It sends a signal to your brain that tells your body to be VERY hungry and start eating like a bear.

It also lets your body know that it needs to hang on to fat at ANY cost. So the majority of the calories you eat are then programmed to go to fat storage during this "starvation" phase.

Once your body reaches what it thinks is equilibrium, leptin tells your brain to stop eating and stop storing fat. Then it shuts off -- only to be awakened once starvation mode kicks in again.

So leptin acts kind of like a fat "thermostat."

When your body senses it's starving and it's not getting enough calories like it's used to getting, leptin kicks in to make you hungry and get you to eat. Once you've had enough, it shuts off and tells your brain to give you the "full" feeling.

Now here is how it's responsible for stalling your fat loss efforts...

When you're dieting, the calorie deficit causes your body's leptin levels to plummet, triggering the starvation mode. It then sends the signal to your brain to be hungry and hang on to fat at all cost... (do you see where this is going)?

So your own body is working against you -- especially if you've been dieting for a while and reached a plateau.

How do you break it?

You have a cheat meal, once a week. Eat ANYTHING you want for this meal. Hamburgers, fries, pizza, ice cream... whatever you're craving.

Now, don't make yourself sick. Don't binge eat. Eat plenty, but when you're full, stop.

Cheating like this raises your leptin levels naturally. Leptin then sends the signal to your brain that everything is "a-okay" and allows your body to start burning fat freely again.

Also, make sure your cheat meal includes plenty of carbs. Research suggests that leptin levels and carb intake are somehow closely linked together.

By eating plenty of carbs, you ensure that your leptin levels rise naturally.

So there you go. The simple act of cheating and having whatever you want once a week could be just what you need to lose that last little bit of stubborn fat!

And stay tuned, because later this month I'll be sending you ANOTHER diet tip that'll raise your leptin levels so you can melt fat off like butter. In fact, it's the secret behind how many top fitness models and bodybuilders are able to get such fantastic results.

Two steps forward one step back

2011-05-05T15:17:00.000-07:00

Many times in fitness we find ourselves motivated and in the zone. We get to the gym , we watch what we eat and everything is hunky dory. Then something happens good or bad to throw us out of our routine. Sometimes it's a vacation which gets us out of our routine and we eat too much and lay around. Other times it might be an injury, sickness or stressful event such as a death in the family.

I've been involved with fitness over 25 years. It started as a skinny 15 year old kid which transformed into a 270 pound football player bulked up to the max an rebounded to a lean 205 pound bodybuilder and now a 210 pound cross training athlete. Yes I've gone through many metamorphosis and I have had some successes an failures.

Many people think I am always on the ball. I never miss a workout, never eat bad, or drink alcohol. Nothing could be further from the truth. I have had my workout funks just like the next guy. Ask me about my love for cake which to me is like crack.

Yes I admit it I'm not perfect even though I'm supposed to be a personal trainer. And you know what that makes me a better trainer. You see I figure if I'm so out of touch with my clients because I never eat anything unhealthy or always make my workouts then I'm not able to relate to my clients very well. I feel trainers like this often try to make their clients be like them versus relate to them and understand their struggles.

Bottom line is if everyone could kick ass with their fitness and nutrition than I'm unemployed. `Fitness is not about perfection and doing everything right. It is about consistency and doing the right things regularly.

Ever heard of the 80/20 rule which basically states by doing the right 80% of the time you will see results. It is true. The 100/0 rule is a recipe for disaster. I know personally.

You see when I did my first bodybuilding show I ate and trained perfectly for 14 weeks. No cheating. Perfect the same perfect food at the same time of day day in and day out. Also I never missed any workouts. What happened. I got ripped and looked great for my bodybuilding show. It was a great accomplishment.

But what happened after was I was so sick of being perfect I went on an eating binge of all the foods I had been denying myself from for a about 2 weeks. I blew up from all the water retention an felt sick. I also looked like crap.

The second bodybuilding show I did I gave myself some intermittent breaks in the training plan having a few cheat meals with some beer. The end result was the same I got ripped but this time there was no binge on the back end. Lesson learned.

So the next time you get mad at yourself because you fell out of the zone, missed a workout or gave into temptation and downed a box of treats. Realize this fitness, eating the whole thing is really a two steps forward one step back.

You will have your two steps forward times when you are kicking ass in gym and dialed in with your nutrition. You will also have those one step back periods where you lack motivation, are stressed out or just need to back off. This is normal and a good long term strategy.

What happens if you continually take two steps forward and one step back you end up ahead not behind. Life is meant to be enjoyed an that might mean having the occasional dairy queen blizzard or blowing off your workout to meet your friend you haven't seen for awhile for happy happy hour.

So be consistent not perfect and enjoy a healthy lifestyle just don't obsess over it.

My ephinany turkey hunting last year

2011-04-13T18:34:00.000-07:00

Lately I've been seeing people give up all to easily when met with challenges in the face of accomplishing
goals. That is why they are goals because they are challenging. So I was reminded of a particular eblast I sent out last year drawing a comparison of my turkey hunting trip to accomplishing a goal. It was really popular so I pulled it out of the archives to rerun it here on the blog.

Even if you don't like hunting I think you can get something out of it.

This past weekend I went wild turkey hunting with my dad in South Dakota. I know a lot of people think that it should be easy to get a wild turkey since they are all over the place. Well, it isn't. Those things have super sharp sight senses and seem to know how to avoid danger plus you can only shoot 1 adult male turkey it is illegal to shoot a hen or more than one. So you really have to not only find the turkey but also the perfect shot.

Anyway, back to the story. The first day we went out it poured on us and we tried calling the turkeys in but they didn't gobble back but instead they would sneak up on us and see that we were waiting for them and then they would run and disappear like ghosts into the woods. We chased them all over that day and it was pouring rain. I even fell partway into a creek. By the end of the day I was soaked, tired, and turkeyless.

Day two I started out sitting in a turkey blind braving the howling wind which really sucked. My hands were numb and I was freezing by 6am(we got up at 4am to get to the blind). No luck so we set out on foot into the hills to find the turkeys. We did find the turkeys and after an hour of crawling, spying and positioning to get the perfect shot I ended up missing a shot and the turkeys once again got away.

Our hunting party regrouped and decided to cover another area of the ranch. I was starting to doubt if I would bag my turkey and thought I'm going to be out here until dark and have nothing to show for it. I was getting negative in my mind. So I set out with our guide down a ridge.

We passed over two hill and came to a ridge and I looked over the ridge to see a huge Tom turkey strutting around. I quickly ducked down and came up with a plan to sneak up on the turkey. So I creeped along the upper edge of the hill staying out of sight. I was able to get behind a tree and slowly peeked over the ridge.

And there it was...

A perfect shot and this time I did not miss. I nailed a trophy sized turkey. I was so pumped and it immediately erased the other stuff that happened prior to getting the turkey like getting wet, being super hungry, freezing my butt off.

As I was cleaning my turkey it came to me why I like hunting so much. It is not about killing things. It's about a goal and the hunt is the exciting journey to get there. It is much like many things we come up against in life. We have a goal in mind such as losing weight and the goal is like the turkeys tricky to get and many times so difficult that we feel like quitting.

However we only fail if we decide to quit! We might have setbacks and challenges but those things are what shape us and give us character. Believe me when I was chasing turkeys in the howling wind and rain a part of me wanted to say screw it and go warm up in the truck. I'm glad I didn't. I accomplished my goal and it reminded me that the best things in life come from working hard and persevering.

We are your guides in life's "turkey hunt" when it comes to fitness and weight loss. Don't give up! Good things will happen as long as you make the conscience decision not to quit.

6 Steps To Go Where You Have Never Gone

2011-04-06T18:05:00.000-07:00

No I'm not a Trekkie but I want to talk about exploring new frontiers and the line from Star Trek

pops into my head. "Going where no man has gone"

Do you ever go somewhere that you have never gone before.

No I'm not talking about science fiction or Trekkie conventions.

I'm talking about your fitness program.

Is it refreshing and always evolving or stale like the beer after college frat party??

Are you finding your workouts are sporadic or

just plain boring. Do you go to the gym just to

go to the gym. What you are lacking is purpose.

Time to stop being a spectator and get

into the game of life.

Here is my step by step tips on how you can

get some purpose and focus back into your

work out and become a player versus a spectator.

1. Find a challenge that interests you or something

you have never done or attempted. A new frontier to try.

2. Make an announcement, post it on facebook

and let everyone know what you are

doing. Now your integrity is on the line either

see it through or spend countless hours explaining

why you didn’t, your choice.

3. Pay the entrance fee if there is one and register.

No backing out now.

4. Train and prepare with relentless focus,

enthusiasm and intensity.

5. Do the event or challenge and give 100% no

matter what the outcome.

6. Now give yourself a pat on the back for

setting a goal and seeing it through. Very few

people ever do this and will never know how

sweet the feeling is to see something through

Why I like adversity

2011-03-30T15:49:00.000-07:00

When I think back on my life to experiences that changed me and gave character I always think of mt football career.

You see I started out playing as a young kid and when I got to high school I was a freshman screw off. Luckily I had a coach who encouraged me and got me focused on something other than being a royal pain in the butt. In 9th grade I was on the B team and didn't take football seriously but in 10th grade that special coach came in and gave me a shot. It was that year of my life where I learned to focus and work hard towards a goal. Well when I got into my junior year it was the big step up to varsity where I played a back up role behind someone who wasn't getting the job done but nevertheless he remained the starter.

That didn't stop me I was more determined to start my senior year. Well after another year of hard work I became a starter as a senior and had a decent season. I felt I had more in me so I walked on at Mankato State where I had 2 goals
1.)Earn a scholarship
2.)Become a starter on a college team.

For the first 3 years I toiled on the scout team taking my lumps from the starting defense who were all borderline psychotics. Anyway the same scenario came up as in high school. I was working my butt off beating up on scholarship players who were playing ahead of me. At one point I decided to quit but that only lasted until the next morning when I showed up for the morning workouts without my teammates.

That spring I earned my scholarship and that following fall I became a starter. Had I quit I would have missed out on some special times and the privilege of playing college football and even the honor of making the national playoffs. Wow that was a crossroads in my life!

When I am having challenges in my business or life in general I think back to those days. The ironic thing is I don't think about the scholarship or starting. No I think about the extra hard work and dedication it took to accomplish those goals and see them through. I think about the journey to get there.

Here are some of the times I remember most..

The nights running on track in rain with my special strength shoes that made me jump higher and run faster
The extra hours I logged in the weight room after most of my teammates were long gone
The strict attention I paid to nutrition an supplementation while others subsisted on beer and fast food
The extra reps I would take in practice so I could get better

My point is that adversity is what makes character. Today I face it all the time running a small business and raising a family. I often wonder had I had given up and quit back then how would I have ended up. Maybe I would be where I am at but I doubt it.

Adversity and challenges are part of life. Sadly many people cave when it comes up while others deal with it and come out stronger. That one decision to stick out football and see my goals through I feel has shaped the rest of my life. Had I not gone through those challenges back then I know I would not be able to be where I am today.

So my question is what challenges are you facing and how will you deal with them. Will you cave in and take the easy road out or will you face them head on and develop true character.

4 Foods You Should NEVER Eat

2011-03-23T06:57:00.000-07:00

You know what foods are good for you… but do you know what foods you should absolutely, never eat? These foods aren’t just artery-clogging… they’re horrible for your overall health and well-being. So do whatever you can to stay clear.

Trans-Fat. This is known as a complete heart killer. It’s a man made fat (hydrogenated oils) originally designed to increase the shelf-life of most foods (think peanut butter, margarine, cookies, etc.) Health organizations all agree that no more than 2 grams of trans fats should be consumed per day. Why? It’s linked to increasing LDL or “bad” cholesterol… it increases triglycerides… and causes inflammation. Basically, it’s a power-packed artery blocker. So make sure you read ALL food labels. Make sure there are no trans fats. Also, look in the ingredients. If it says “hydrogenated oil” then don’t buy it. Even though the label says it is free of trans fats, it still contains them due to the hydrogenated oils in the ingredients.

Margarine. Avoid this one, since it has trans fats and is not good for you. You’re better off eating real butter. Avoid the marketing hype that it’s good for your heart. It’s not.

“Chinese” Food. What we here in America call Chinese food is absolutely horrible for you. It’s loaded with MSG (a form of salt) and boatloads of fat. The sodium content alone will provide you with about a week’s worth of the recommended daily allowance. If you absolutely love it, I’d recommend having it no more than once a month.

Diet Soda. Believe it or not, these calorie-free concoctions can actually make you fat! A study at Purdue University found evidence that the artificial sweeteners used may mess with your body’s metabolism, inducing you to overeat! Either way, you should probably just stick to water and tea. And if you absolutely must have soda, have the sugary kind… but sparingly!

How Many Of These Toxins Are In YOUR Body?

2011-03-16T10:19:00.000-07:00

Did you know that your body gets exposed to HUNDREDS of toxins every day?

If you’ve ever wondered where that headache came from… or why your mood sometimes swings… or why you can’t seem to think clearly, it’s probably because these toxins made their way into your bloodstream — without you even realizing it.

It’s scary, I know. The worst part is these toxins can be found everywhere. In the water you drink… the food you eat… even on the clothes you wear. Where do they come from? Practically everything — the chemicals used to make plastics… vinyl… laundry detergent… household cleaners, you name it.

Seeing how big of a problem this is, the Environmental Working Group (EWG) set out to see just how big a threat these toxins are…

And in one study, they analyzed the blood of newborns in American Hospitals. The scanned these newborn blood samples for KNOWN and hazardous metals and chemicals (some used in “heavy” industries)…

They found 287 DIFFERENT toxic metals and chemicals in the newborns’ blood.

Of course, the babies got it through their mom’s bloodstreams… which means that toxic pollutants are everywhere. What’s more, they have a very easy time getting absorbed through your skin.

The Centers for Disease Control and Prevention also knows how prevalent these toxins are. In one study, they took blood and urine samples of 2,400 people. They found around 215 toxic pollutants in

These pollutants include everything from lead, mercury, pesticides, to aluminum and the fire retardant BDE-47.

That’s why it’s so important to detox your body on a regular basis. Detoxing leads to increased energy, a strengthened immune system, less allergies and more efficient fat-burning.

Here are 4 ways you can detox naturally and avoid getting these toxins in your bloodstream in the first place...

1, Reduce your exposure to plastics and heavy cleaners. Heating your food in plastic containers, for example causes the release of PCBs which then leak into your food. If you’re cleaning the house, use “natural” cleaners that are not laden with heavy chemicals to do the job, as these can seep into your skin.

2. Eat cruciferous veggies. These are veggies like broccoli, kale, cauliflower and bok-choy. They contain compounds that help regulate the negative hormonal effects toxins can have on your body.

3. Milk thistle. You can find this at any health food store. It is believed to help cleanse your liver (which is highly important for great overall health.)

4. Chlorella. This usually comes in powder form. You can find it at your local health food store as well. Chlorella is special, in that it literally “grabs” onto heavy, toxic metals in your bloodstream and “flushes” them out, through a process known as chelation.

This Spring, don’t just clean your house. Clean out your body!

The straight truth and nothing but the truth about gaining muscle part 3

2011-03-09T06:49:00.000-08:00

Here is the final piece on my gaining muscle series.

You are eating right and hitting the gym hard but is that all there is to it??

No you also have to make sure you are doing everything possible to maximize recovery which equals maximum muscle gain.

So here is a quick laundry list of other activities to help you improve your results.

Sleep at least 7 hours a night-Sleep is where the majority of recovery occurs. Too many Americans lack in this department. This is where you can optimize your hormonal environment for muscle growth. Deep sleep promotes increased growth hormone production. Higher growth hormone leads to more muscle mass and less bodyfat. Lack of sleep affects performance on the gym and increases cortisol levels which will sabotage your muscle gaining efforts.

Here are some tips to help you enjoy a more restful sleep

Not TV or computer near bed time they stimulate your brain to relax it. Try reading before bed instead.
Eliminate noise and light
Take in some protein before bed to keep blood sugar stable. When blood sugar drops it can cause you to wake up.
Use a ZMA supplement which will research show induces deep sleep and increases natural testosterone production. I recommend Adovocare's nighttime recovery.
Create a ritual nightly and try to go to bed and rise at similar times each day

Do static stretching post workout-After an intense workout muscles it is essential to get muscles into a relaxed state so they can begin to recover. An easy way to do this is throughly stretch the muscles you worked out holding each stretch in for 30 seconds or until the muscles relax. This will help improve circulation to the muscles that will basically help blood get rid of metabolic waste in the tissue and pump in nutrients for recovery.

Post Workout Hot Cold Shower Technique-This is an old eatern bloc technique used create a natural pump in the blood. Similar to contrasting which is used in sports medicine. It helps get your body into a relaxed state as well. Here is the sequence Cold-Hot-Cold-Hot-Cold do cold for 30 seconds and hot for 1 minute. Sounds silly but it really works I've done it and felt super relaxed afterwards. That is one of the keys to recovery is getting your body into a relaxed state ASAP after an intense workout.

Take a good multivitamin/mineral and fish oil supplement- I hear it all the time "I can get all I need from my diet." Well the truth is most people don't have time or put the effort in it takes to do this optimunally. So taking good supplements is a good insurance policy that makes sure your body is getting everything it needs for optimum health, recovery and muscle growth. I won't go into all the science but these should be foundational supplements everyone should take. Vitamins and minerals help your body use nutrients much like spark plugs help your engine run. They also alleviate free radical damge that occurs from intense exercise as well. So in a nutshell by taking these you are focused on keeping all the cells in your body healthy. A healthy body is one that doesn't hurt or breakdown and is one that performs well in the gym.

One quick sidenote. Make sure you use supplements that are USP Pharmaceutical grade. Don't just grab some botte off the shelf at Wal Mart. Look on the label and make sure that it is a supplement with this grade to ensure it is made at the same quality as our pharmaceuticals. That way you know you will be absorbing high quality nutrients and not peeing them into the toilet.

So there is a three part blog to get you going. Now you can sit and ponder it or like Yoda said in Star Wars there is no try just DO." No paralysis by analysis please. Get going and be consistent. Give yourself 2-3 months and if you implement these strategies you will see a bigger, more muscular you.

The straight truth and nothing but the truth about gaining muscle part 2

2011-03-02T13:55:00.000-08:00

When it comes to training let's face it there are a lot of weenies out there. They make a lot of noise and draw a lot of attention but their training is weak.

I've talked to many so called hard gainers but really the other problem aside from poor nutrition is a weak training plan.

So here are some fundamentals you need to have in place if you want to see muscle gain.

Train your legs. Make them a priority.
Doing the leg extension machine supersetting with leg curls does not count. That's the poser workout. Do you want to be the stereotypical guy with a big upper body and tooth pick legs. This means you do squats and I mean real squats not smith machine squats and or hack squats. Real get under the bar , gut buster squats. No they won't hurt your back and knees if you do them right. A good flexibility and mobility warm up will make you squat better and safer.

When I was first lifting weights I was 150 pounds soaking wet. My first year I tried to do leg extensions and leg curls with leg press. Yeah I know pathetic. Anyway I gained 15 pounds mostly in my upper body and still had toothpick legs. I got smart and added squats in my second year of training. I gained 4 inches on my thighs and 25 pounds of solid muscle.

Squats also stoke up your anabolic hormones in your body. So you promote muscle growth all over. Also throw in some unilateral leg work such as single leg- leg press or split squats. Stiff leg deadlifts are good for hamstring and glute development as well. I also like to do some plyometrics like hops on one leg holding a dumbbell along or box jumps for calf development. After all those things then you can throw in some leg extensions and leg curls as icing on the cake. Train your legs hard and you'll see your whole body change you will also be able to wear shorts without looking like an asymmetrical freak.

Use split days that promote recovery not overtraining
Another thing that is counterproductive is training back one day and then biceps the next or chest one day and shoulders the next day. Really your delts get taxed with chest work as do your triceps do so do them all on one day so that they can recover together.

Remember muscle gain is about putting the hurt on your muscles and allowing them to recover. Work your biceps with your upper back and delts and triceps with your chest so you are not tearing them down the next day.

Here is a split I like to use:

Day 1- Push(Chest, Delts, Triceps)
Day 2-Legs(Remember make them a priority so give them their own day)
Day 3-Pull(Back, Biceps, Throw in abs as well)

Prioritize Compound Movements Over Isolation Movements
Always start with multi joint movements such as squats, presses, rows and finish with single joint isolation exercises like bicep curls, tricep pushdowns, leg extensions etc.

Increase Training Volume Workout To Workout
Volume is the key to muscle growth to accomplish this use 3-4 sets and 6-12 reps for each exercise. Keep a training log so you make sure you are always increasing the total volume of the workout.

Here is how you figure out volume for each exercise
Sets x reps x reps= volume for that exercise

Example Bench press 200 lbs 3 sets of 10= 6,000(total volume)

Add up the total exercises so you can figure out the total volume per exercise. Every workout you should see this number increase.

Limit Cardio
Keep focus on what the goal is. Muscle gain. Don't rob Peter to pay Paul. Too much cardio will work against your muscle development efforts. If you must do cardio limit it to 3x/week for 20-30 minutes keeping the heart rate under 120 beats per minute. Intense cardio will break you down and interfere with your body's ability to recover

There you go those are some solid tips to get started. If you need more guidance on setting up this type of phase you can email me at info@puravidafitness.com I'll be happy to lay out a routine for you.

The bottom line is train hard, allow time for recovery and don't try to skate around the tough exercises. The hardest exercises yield the best results.

Next week I will go over the X-factors in part three of this blog series.

The straight truth and nothing but the truth about gaining muscle part 1

2011-02-23T14:54:00.000-08:00

So often run into other guys who want to put on muscle. They express their frustration about lack of progress and use lame phrases like "I'm a hard gainer" , "I have bad genetics" or my favorite "I've tried everything and am about ready to get on steroids.

After listening to them rant on why they can't gain weight I usually ask two things:

1. Give me an overview of your training program
2. Give an overview of how you are eating

100 percent of the time when they lay these things out for me there are more holes in their methods than swiss cheese. Their methodology for gaining muscle just plain sucks and here is why:

They aren't willing to put in the work with their eating and training necessary to add lean mass.

So I'm going to lay it on the line here. What makes me such an expert? You might say. Back when I first started lifting weights I was 150 pounds soaking wet at 6 feet tall. Basically a pencil neck you might say.

Anyway through proper eating and training I went from that as a sophomore in high school to a 270 pound offensive lineman in college. Now I wasn't ripped not too many offensive lineman are but I did put on a lot of lean mass in the process. And when I peeled off the bulk after football for bodybuilding there was a lot of muscle there.

So no I'm not a physiology professor and I don't have PHD in exercise science but I do have real life experience combined with the science of the human body. I also made enough mistakes to tell you what doesn't work too.

So here are some fundamental concepts needed to truly add muscle. This week I'm going to cover nutrition and next week I will cover training.

#1 -Eat enough to gain mass. Too many guys want to stay really lean and aren't willing to gain a some bodyfat. Higher calories help your body stay in a positive nitrogen balance, raises anabolic hormone levels(insulin, IGf-1, testosterone). Generally you want to shoot for around 30% more calories than your maintenance level. So if you need 2,000 calories to maintain you need 2,600 to get this effect. You cannot I repeat cannot be worried about gaining a little fat. It goes with the territory. Generally about 60-65% of the weight you gain will be lean mass and you can peel the fat off by adjusting your diet and cardio. So if you gain 10 pounds after a mass building phase 6-6.5 pounds will be solid lean mass.

As with cutting you do not wan to skip meals. You have to keep your body in an anabolic state at all times to maximize recovery which equals more muscle gain.

As far as food goes I love to eat things like pancakes/waffles, peanut butter and jelly sandwiches, beef, and throw in some fat as well(butter, nuts). By doing this you will create a great anabolic environment fore growth. This doesn't mean eat fast food all the time. Focus on eating quality with your quantity.

Once again don't worry about maintaining washboard abs. That isn't the focus of this phase. The focus is adding lean mass so stick to the focus. We'll talk about the abs later.

Here is an example of what I do

Breakfast: 4:30am
8 eggs 4 whole 4 whites
1-2 large bowls of cereal or oatmeal
1 piece of fruit

Post-Workout 7:30am : Recovery shake from advocare

Snack 9:30am
2 Meal Replacement Bars

Lunch 12:30pm

Omelet with cheese
3-4 pancakes with butter and syrup
Potatoes or hash browns

Snack 3pm

Peanut Butter And Jelly Sandwich
1 Protein Bar

Dinner 6:30pm
8 oz beef
pasta
salad
nuts

Evening snack 9pm

Greek yogurt
Peanut butter and jelly sandwich

#1- Take a good post-workout recover shake within 30 minutes of finishing your workout-
After giving your body the beat down it is screaming for nutrients and is in a primed state to absorb them. Kind of like a dry sponge in the middle of a bath tub. So you need to take full advantage of this short window of time which is essential for your body to switch from catabolic(breaking down) to anabolic(building up). You should take in a good post workout shake which contains high quality whey protein which has a full spectrum of amino acids as well as carbohydrates to refill taxed glycogen stores and prevent your body from breaking down protein(muscle) for energy. The protein provides branch chain amino acids leucine, valine and isoleucine as well as glutamine to help enhance growth and repair of muscles damage from intense training. Carbohydrates can be higher on the glycemic index to spike insulin which will increase of nutrients into the muscles cells an enhance absorption.

A few products I recommend are Max ARM from max muscle or Adovcare's post recover mix. You can also throw together your own mix using whey protein powder with fruit and juice or yogurt blended up. I choose liquid because it gets into the system faster. Timing is crucial when it comes to nutrition.

Take protein in just before bed
At night it essential to get quality sleep as well as stay in an anabolic environment where muscles grow and recover so it just makes sense to take in protein before turning in for the night. This is for two reasons.

1. Give your body something to digest throughout the night which will prevent it from going into a catabolic state. If you don't eat after 6pm like a lot of "experts" preach and you get up at 6 am then you have gone 12 hours without feeding your body forcing it into a starvation mode which will cause it to break down protein and is counter productive to muscle growth.

2. Keep blood sugar stable so you stay in deep REM sleep cycles where growth and repair occurs. One of the big reasons people wake up is low blood sugar which can interrupt sleep patterns that are essential to you recovering from training. Carbs tend to break down quickly(20-45 minutes) but protein takes much longer(1-4 hours) thus holding blood sugar stable for much longer than carbs would.

There are three solid eating tips that will put you on the way to gaining muscle. Whether you are eating to gain muscle or lean out 70-80% of the battle is eating to match your goals so take this part seriously and you will see serious results.

Next week I will discuss training concepts for putting on muscle mass.

So your first assignment is to stockpile your fridge with food an you will need a lot of it as well as get yourself a good protein supplement for night time and post workout formula for optimize recovery.

Three exercises you should never do.

2011-02-16T05:08:00.000-08:00

To me going to the gym many times is like watching a car accident about to happen. I see so many people doing exercises that put themselves at risk for injury. I have to admit I used to o these exercises but haven't for years because I know train smarter than I did back then.

So here are three of the biggest offenders in my opinion.

#1-Smith Squats
People think by doing squats on this machine that they are safer from back injuries which can't be further from the truth. The smith machine creates more compression on the spine by limiting your ability to flex your hips back and adjust your body underneath the bar. You're better off doing regular bar squats which allow you to adjust your hips and spine to take on the stress from the weights much like shock absorption system. Plus regular squats force you to fire up your core and balance which is something you don't get from smith squats. I had a friend who tore a disc in his back doing these a couple of summers ago.

#2-Upright Rows

People use this exercise all the time to build up their shoulders. This exercise is puts your shoulder in an impinged position that basically cranks on the glenohumeral joint which is your ball and socket joint of the shoulder. By throwing your shoulder into impingement you are asking for shoulder problems down the road. Impingement many times leads to rotator cuff problems. If you want to build up your shoulders stick to overhead presses(to the front) front and lateral raises with dumbbells. Always weigh out risk to benefit. The risk of doing these far outweighs the benefit. One quick side note. They are useful as a progression to Olympic lifts like cleans but these type of upright row don't require you to pull so high which is where the joint impingement occurs.

#3- Behind the neck military press

This is another popular exercise for shoulders. Here are the two reasons why they make the list. Number one this exercise forces the neck forward into a protracted position which places undo strain on the cervical spine and neck. Number two it places the shoulders in a close pack position which puts a ton of strain on your glenohumeral joint which can lead to an AC joint sprain on the shoulder. Also by sitting straight up you compress the discs in the spine. You are better off doing presses to the front on a slightly angled back bench which will greatly reduce the stress on the spine and shoulder joints. Standing in a stride stance and pressing to the front is also a better option. These variations allow you to blast the shoulders without putting your spine, neck , and shoulder joint at great risk.

Juan Carlso Santana a popular presenter in the fitness field once said something years ago that stuck with me. Always weigh out risk to benefit. Does the risk of doing this exercise outweigh the benefit. Ask yourself this question. Many times you will find yourself saying it does not. We all get emotionally attached to certain exercises but reality is we can't really justify why we do them other than we think they are the necessary when really there are other safer exercises that will get the job done just as well without the added risk.

10 Reasons Why Most Exercise Programs Fail

2011-02-09T11:33:00.000-08:00

Has this ever happened to you?

Every year around this time millions flock to the

health club, join a diet center, or make a pledge to

get fit this year.

Yet by February 1, 90% have failed in their resolution

and have returned to their old ways.

Sure they're frustrated, discouraged, and miserable

with their current condition... but feeling that way

about your health and your body does not determine

whether or not you will be successful this year in

making a real change.

Why?

Well, there are many reasons for fitness failure. And

as a fitness professional I see them all the time.

Here's my Top 10 list of why fitness programs fail:

1. Incomplete programs- starting a strength training

program, with no attention paid to nutrition. Or

beginning a cardio program without addressing strength

training, etc. I could go on and on. But chances are

you can identify with one of these scenarios.

2. Failure to address nutrition first- starting an

exercise program, and failing to address nutrition

FIRST is just plain dumb. You've got to feed your body

the right "fuel" to exercise, have energy, keep up with

the increase in activity, and furthermore really get

your metabolism movin'.

3. Incomplete nutrition- with all the wacko diets and

'well-meaning' but 'uneducated' friends giving you

advice in this area, it's no wonder there is so much

confusion. All protein. No protein. All organic. Low

glycemic. High glycemic. Good fats. Bad fats. If you're

confused when it comes to how to really put together a

nutrition program that will get you to your goals,

you're not alone.

4. Avoiding endurance- mostly a mistake made by men.

You know the guys I'm talkin about. They're over 40+

and get back to the gym to work on their "big arms"

when they really need to be working on gettin' rid of

their "big gut". That means making cardio a priority!

5. Push too hard, too soon- this one is really sad, and

it happens because most folks begin exercising with no

instruction. And also because most folks are IMPATIENT,

and they have nobody to help them establish realistic

goals on a timetable, with a plan to accomplish them.

So they workout like an animal for a week, then can't

move their body for three, and lose all the motivation

they had when they started. Totally unnecessary.

6. No warm-up, cool down- Whether you haven't worked

out in a while. Or you've been exercising regularly.

MOST folks do not put anytime into preparing their body

for exercise. And this is essential... especially as

you get older! You've got to warm up the car, before

you put the 'petal to the metal'. Otherwise you're just

asking to break somethin' and be in the repair shop...

and trust me, you DON'T want to go there.

7. No stretching- not stretching is asking for injury.

And it's not "if", it's "when." Stretching and

attention to flexibility must be part of your warm-up

and cool-down routine. And the more you exercise, the

more you have to stretch. I preach this all the time,

but some folks just don't listen until it's too late.

Don't let this happen to you.

8. No post workout nutrition- why is it important to

feed your body a certain way after exercise? Because

the right nutrition after exercise will accelerate your

recovery dramatically, refuel glycogen (gas in your

tank) and reduce soreness dramatically. Anytime you

perform intense exercise, or strength training,

attention MUST be paid to nutrition after the workout.

And there is a VERY specific formula for maximizing

this. Use it and succeed, ignore it and suffer.

9. Lack of professional guidance- go into any health

club this week and you'll see it all over the place.

The "blind leading the blind." Often well-meaning and

intentioned, but incredibly misinformed and uneducated

folks will sink your fitness ship faster than you can

say "Titanic." You wouldn't ask just anybody to give

you financial advice, nor would you have just anybody

just you legal advice. You invest in experts to get

expert guidance. That's why anyone serious about

getting results from a fitness program should invest in

working with a professional coach. As the saying goes,

"you get what you pay for."

10. Lack of accountability- you cannot be accountable

to yourself. Read that statement again. No matter how

good your intentions are, if left to your own devices

you will almost always revert to old lifestyle

patterns. I call it the "rubber band effect." You start

to stretch out, make changes, then before you know it

you're pulled right back to your old form. And that

ain't where you want to be. You've got to work hard to

break free and adopt new lifestyle patterns. Having a

coach hold you accountable to your plan and

IMPLEMENTATION is essential. Without somebody to hold

you accountable, you results will almost always be

little to nil.

Are you not eating enough to lose weight??

2011-02-03T06:50:00.000-08:00

Are You Eating Enough To Lose Weight?

Posted By Lu Herbeck, Puravida Fitness Nutrition Coach

In my experience, as a weight management consultant, working with predominantly female clients, I find that weight loss is an elusive goal for many. I hear the same issues raised time and again; “I watch my calories or my fats or my carbohydrates and I still can’t lose weight.” Does this sound familiar?

You may not have considered that some of these clients, and maybe even you, are not eating enough! Your body needs a consistent level of healthy, adequate nutrition. Cutting calories to less than about 1500 for women and about 1800 calories for men per day may actually discourage weight loss in favor of retaining body fat. Prisoners in concentration camps were emaciated due to chronic lack of calories and nutrients, but actually maintained a relatively high body fat. It’s a survival of the fittest principle that encourages our bodies to consume its own muscle mass in order to maintain enough body fat for emergencies. That is not a healthy lifestyle.

Just like a camp fire needs to be stoked periodically, your body needs fuel (food) about every 2-3 hours. Going too long without eating encourages your metabolism to slow down to conserve energy. Eating large amounts of food at one sitting encourages some of the excess calories to be stored as fat. Both of these scenarios are your body’s normal physiological response to food intake or lack thereof.

To break the chain you need to be conscious of eating every 2-3 hours and eat protein with each meal or snack. The protein slows down the breakdown and absorption of carbohydrates, which keeps your blood sugar on a more even keel. Following this one principle will help you reduce (carbohydrate) cravings, increase your satiety and encourage muscle tissue growth and maintenance. Making sure you are consuming enough calories throughout the day will encourage your body to run like a well oiled machine and provide you with increased energy and vitality. Consider the fact that it takes at least 800 calories to support life functions in a 50 year-old woman to just lie in bed. Once you add the energy it takes to carry out daily activities, exercise, digesting etc., it takes an absolute minimum of 1200 calories just to keep your body functioning. If you chronically consume too few calories your body will have to adjust to fewer calories just like we have to adjust our budgets to cover a decrease in income.

I know it’s counterintuitive to consume more calories (within reason) to lose weight but it’s been demonstrated time and again to be true. Plus, eating an adequate amount of calories is a healthier and longer term lifestyle change that will ultimately result in slow, permanent weight loss/management.

Those voices in my head

2011-01-26T06:55:00.000-08:00

Many times the alarm goes off in the morning and it's hard to climb out form under the covers and get going.

I get these voices in my head.

I promise I'm not crazy so keep reading.

You probably know them they say "skip your workout today sleep in" or the infamous procrastinator voice that tries to bargain with me and says "you can always do it tomorrow."

Once I get to the gym there is another one that chimes in " go light today or skip weights and do cardio." There always seems to be some voices that tell me things that are contrary to my goals.

Then when it comes to eating the one that always tries to sucker me in with "just one won't hurt." Many times when I listen to that voice one ends up being 6, 8 or 10.

As crazy as it sounds I believe we all have these voices inside telling us to take the easy route and justifying. The problem is that these voices don't have our best interest in mind when it comes to being successful in whatever endeavor we are pursuing.

Sometimes it pays to listen to them. Like when you are sick or overtrained but the majority of the time they are saboteurs.

Almost every time I ignore those voices and push through I feel better and have a great sense of accomplishment.

Why do I push through these things. Why is why. No I'm not trying to confuse you. I'm talking about my WHY. My WHY is what gets me up it is more powerful than all those voices.

So if you are struggling to get up and stay committed to your fitness goals you are not alone. Most people are starting to abandon their New Years resolutions goals.

Here is your first step to sticking to those resolutions and being successful.

Find your ‘why.’

When you find your ‘why’ – which is your personal, underlying motivation for getting healthy and fit – then you tap into real commitment – and your fitness success becomes a foregone conclusion.

Because when your ‘why’ is strong enough, you’ll show up for your training sessions, every time – without fail. And, as Woody Allen says, “80% of success is just showing up!”

But one thing we know for sure…it’s easier to remember WHEN to show up if you’ve got it scheduled on your calendar, smartphone or whatever!

And here’s something that’s profound…

The irony of commitment is… it sets you free!

Nothing has the power to eliminate stress, anxiety and worry like commitment. Commitment sets you free – it liberates you. Because we all recognize, at some level, commitment is inevitable if we really want what we say we want. And it’s commitment that empowers us to get what we want. Intention is where you start, the goal is where you finish – but it’s your commitment that carries you through the race.

I hope that doesn’t sound ‘hokey’ to you…because it’s not. Commitment is the cure. Because commitment produces action, and action produces results.

More meathead urban myths from the weight room...

2011-01-19T15:22:00.000-08:00

This past week I thought of some more dumb urban myths you frequently hear in gym. Most of them are from meatheads who liken themselves to be philosophers. Just ask them the next time they spew one of these stupid laws of the gym what is the scientific rational behind their "law." Chances are you'll get the deer in the headlights look or the "I read it in Muscle and Fiction."

Here are some more that make me cringe...:

1. During bench press touch the bar to your chest. This is great if you are short an stocky and have a barrel chest. Most people that try to do this bring their shoulders into a dangerous position that puts a lot of stress on the glenohumeral joint and connective tissue versus the muscles. A good good general rule of thumb is go slightly past 90 degrees at the elbow. Always retract and pinch your shoulder blades when lowering to keep good rhythm between your shoulder blades and glenohumeral joint thus preventing injuries.

2. Squat to parallel. I used to go beyond parallel which looked cool but gave me some sweet tendinitis. We do tons of movement screens. Many people don't have the flexibility, mobility or stability to get to parallel especially with a load on their back. Our rule of thumb is squat to the depth where you have good form and can maintain a neutral spine. A good place to start when trying to get lower on your squats is improving calf flexibility and foot mobility which will instantly add depth to your squat.

3.)Machines are king because you can do more weight. Get out of the stone ages! I hear guys brag about their leg press all the time. Big F***in deal ! Get under the rack and squat than I'll be impressed anyone who has done a free weight squat will attest that it is way more difficult than a leg press. Free weights challenge stabilizers and core musculature. Machines don't do any of this! If you are trying to build muscle they have their place but as finishing movements. Like icing on the cake. Start with basic compound movements like squats, deadlifts, bench presses, pull ups, rows and overhead presses. Add in things like leg curls, leg extensions and tricep pushdowns when you have done the big movements.

4.)High reps tone, heavy weights bulk you up! This is another piece of BS I hear all the time. Higher weights build endurance. Moderate to heavier weights add hypertrophy i.e. muscle bulk. Using reps of 6-12 is generally what has been shown to build muscle. Also look at tempo which has to with time under tension for the muscle. Keeping the muscle under tension between 40-70 seconds is a good guideline to use. We recommend using a tempo of 3 sec lowering 2 sec pause and 2 sec hold this would be about 7 seconds per rep. Doing heavy weights will add alot of intensity to your muscles but won't necessarily add much size.

Women fear bulking up but let me reiterate they don't have the hormone levels to bulk up like men and it also depends heavily on caloric intake.

In Prescription Alternatives, Professor Earl Mindell and Virginia Hopkins detail these findings: "In a recent study on bone density and exercise, older women who did high-intensity weight training two days per week for a year were able to increase their bone density by one percent, while a control group of women who did not exercise had a bone density decrease of 1.8 to 2.5 percent. The women who exercised also had improved muscle strength and better balance, while both decreased in the non-exercising group."

Notice it said high intensity weight training not light weights for toning. Being strong doesn't mean being big.

I have soccer moms who are lean, athletic, and feminine who can flip tractor tires in back of my studio. That's strong!

Here is a breakdown of good rep ranges we use for different adaptations:

12-25 Endurance

6-12 Hypertrophy (building muscles a.k,a "toning)

1-5 Strength

So there you go. The next time the local gym "expert" starts ranting all his knowledge you'll now have a different perspective.

Urban fitness an weight loss myths

2011-01-12T19:40:00.000-08:00

Here we are in the New Year and people are going crazy trying to undo months of bad habits in a few weeks. The infomercials are in high gear promising to fix all your problems with one little gadget. There all kinds of celebrity diets surfacing out there my personal favorite is the HCG Diet where you literally starve yourself and take HCG in a oral compound this is the same thing steroid users take when coming off their cycles. You go on their site and they have a doctor (which is probably an actor who is a doctor on a soap opera) to make it look all official and they have a testimonial with a woman but let;s see how she looks this time next year. It's crap like all other diets. People get it through your heads the word DIET is a short term solution to a long term problem.

Anyway while at parties or social gatherings people approach me with "urban myths" about working out and weight loss. So I decided to list my top four and what I think about these.

1.) There is no magic do hickey or device that is the magic bullet. Your body needs frequent change and variation to keep changing and improving. I have found that using a variety of training equipment works when applied correctly. People get into these camps thinking one things is the answer when really it all is. I know there is a kettlebell infomercial out there and people think that they are the best but the problem is there are many people who aren't' ready to do kettlebells. My wife's cousin got this system hurt herself and ended up trying to sell them Ebay. You need to vary your resistance training and make sure you know what you are doing when using equipment especially kettlebells. Here are all the types resistance we use free weight, cables, kettlebells, water filled pvc pipe, ropes, TRX, sleds, bodyweight, rubber tubing, stability balls, body blades, throwing bags, bosus and of course our tractor tires out back. That's quite a list! My point is keep varying it up and your body will never get too comfortable and plateau.

2.)By doing X diet I can lose so much more fat.I'm sick of hearing how this diet proves to increase fat burning 5 time more than typical diets or how Paris Hilton did this diet and lost 20 pounds in 2 weeks. The supermarket line is loaded with BS. Here's a reality check dieting doesn't work. We are pushing 70% for the amount of adults who are considered to be overweight and the diet industry is worth 100 billion dollars. So we keep getting fatter as they get richer. Sounds a little fishy to me. Quit fooling yourself. Get with a nutritionist or dietitian that knows there stuff and learn how to eat for the long haul. Quit going on and off diets. If diets worked why are you on another one? Think long term not short term. Learn about low glycemic eating, learn how to read labels, educate and empower yourself instead of listening to some sell out quack doctor who is peddling his medically approved system or following the routine that some celebrity who resembles the skeleton we had anatomy class recommends. What the hell are her credentials anyway?

3.)Running is the only way to lose weight. I hear this one alot. People are obsessed with running. What they don't realize is 70-80% of weight loss is nutrition. They can go out and run burning 500 calories or so but come right back to the house and erase that calorie burn with a few pieces of pizza or that White Mocha Sugar Supreme Whatchamacallit from Starbucks. Besides many people should not run because their structure is messed up and the impact will only damage them more. Try biking, elliptical, swimming, circuit training or boxing. There is more than one way to skin a cat.

4.)If I train with weights I bulk up to much. Women say this one all the time. The truth is they don't have the testosterone levels to add muscle like men do. There levels are usually one fourth of men's. Plus if you aren't eating too many calories you can't add bulk. So once again it comes back to nutrition. Also if you do not want to look like a bodybuilder don't train like one. I like to use circuits with my women and mix it up with high intensity exercises that get the heart rate up and crank up the metabolism as well as shape the body. Check us out on face book where you can find some of out circuit videos. To see what I mean.

http://www.facebook.com/home.php#!/pages/Puravida-Fitness-LLC/94822718190

Don't Play The Prevent Defense

2011-01-04T13:36:00.001-08:00

Don’t Play The Prevent Defense”

I’ve been a Vikings fan since I was a little kid. One of things they seem to do no matter who is the coach is play the prevent(a win) defense. Whoever designed this defense is a moron. Because it never works. For those of you that aren’t football scholars here is the premise of the prevent defense. When you are ahead let the offense keep gaining on you but do it so that they run out of time before they can score enough points to tie or beat you. So basically instead of playing to win it’s playing not to lose. Well guess what happens when teams go in the prevent.. THEY LOSE.

Why am I babbling about football theory.

Well, I think many people go through life playing the prevent defense that is not to lose. They complain about being overweight or not having enough money but when called out to do something about it they make excuses why they can’t succeed. I’ve been in this field for a long time and have seen and heard it all. I see who makes progress towards their fitness goals and who constantly struggles and never makes progress.

The ones who achieve do whatever it takes to get it done. If that means they have to get up earlier to work out they do it if that means they can’t eat sweets every day they say "no.” most of the time. They are consistently showing up and making good lifestyle choices.

Then there are the ones who consistently struggle and never make any real progress. They use any excuse not to work out like “it’s snowing”(we live in Minnesota deal with it) or I’m too busy(everyone is busy) winners focus on how they can get it done and losers like to fixate on all the reasons they can’t do it.

There is always excuses not to and there will never be a time in life when the stoplights are all green. So quit sitting back playing the prevent in life and play to win. Pick a goal that you want to accomplish this year and pursue it with relentless passion.

Mind Games

2010-12-27T11:44:00.000-08:00

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

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

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

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

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

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

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

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

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

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

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

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

but you haven’t?

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

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

action where you HAVE the power to change something.

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

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

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

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

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

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

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

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

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

Get used to the positive and get rid of the negative. Your body will thank you.

Have a great New Year!

Yvonne

Abs At Gun Point!!

2010-12-22T15:02:00.000-08:00

Abs At Gunpoint

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

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

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

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

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

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

Abs At Gunpoint By. Dr. Mike Rousell

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

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

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

"One, two, three!"

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

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

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

The Power of 100 Grams

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

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

Eat about 100 grams of carbohydrates per day.

Why 100 Grams is Magical

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

It's Low-Enough Carb

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

It's High-Enough Carb

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

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

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

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

The Autoregulation Effect

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

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

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

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

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

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

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

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

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

100-Gram Carb Cycling

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

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

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

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

The Rest of Your Diet

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

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

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

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

Wait! Why Not Just Count Calories?

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

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

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

Yeah, there's that.

Mike's Sample Menus

Training Day

Meal 1: Eggs, spinach, cheddar-cheese scramble

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

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

Meal 4: Flank steak with asparagus and butter

Workout: Surge Recovery

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

Non-Training Day

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

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

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

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

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

Wrap-Up

Eat about 100 grams of carbs per day.

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

6 Ways to Beat the Winter Blues

2010-12-16T13:26:00.000-08:00

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

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

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

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

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

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

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

Supplementation - Filling the Voids

2010-12-15T08:20:00.000-08:00

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

The Challenge

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

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

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

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

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

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

Why should you supplement?

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

Prevents deficiency diseases
Promotes optimal health

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

Promotes healthy immune function

Prevents free radical damage

Reduces the risk of birth defects

Choosing the right supplements

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

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

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

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

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

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

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

Keys to a good product

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

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

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

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

Choosing the right supplements

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

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

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

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

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

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

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

Death in a cup!!

2010-12-08T15:02:00.000-08:00

Caribou Med Milk Mocha With Whip

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Four tips for back pain relief

2010-12-01T12:54:00.000-08:00

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

Practically everyone has experienced it at one point or another.

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

Back Pain? Find Relief With These 4 Simple Exercises

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

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

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

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

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

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

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

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

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

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

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

lower back. Repeat this 10 times for each side.

Single knee to chest -- Lie on your back.

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

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

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

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

Step It Up Part III-X Factors

2010-11-17T15:13:00.000-08:00

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

Here they are...

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

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

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

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

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

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

Step It Up Part II-Metabolic Strength Training

2010-11-10T06:38:00.000-08:00

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

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

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

Here are some examples:

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

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

Abs/Core

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

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

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

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

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

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

Abs

Step it up to burn fat part 1

2010-11-03T14:07:00.000-07:00

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

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

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

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

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

Here are some interval formats to use

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

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

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

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

Five super snack ideas to keep you on track

2010-10-27T05:20:00.000-07:00

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

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

Here are 5 good snack ideas.

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

3/4 C. Fresh Blueberries

Add a few slivered almonds, if desired

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

TJ's Low-fat Greek Yogurt (plain) is a rich-tasting, but low-fat, high protein, low-carb treat! I love it in smoothies too.

#2-Cottage Cheese w/Fruit & Nuts
Low Fat Cottage Cheese

Grapes (red or green seedless)

Walnuts or Almonds

Cinnamon or Nutmeg
Add all ingredients, mix and enjoy

#3-Sesame Ginger Lettuce Wraps
1.5 pounds chicken boneless,skinless,cubed

1/3 cup cashews or peanuts

1/4/ cup grated carrot

3/4 cup mushrooms diced

1/4 cup bean sprouts

1 can diced water chestnuts

1 head of lettuce (washed)

Sesame Ginger Dressing/Sauce

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

Sesame Ginger Dressing/Sauce

2 tablespoons rice vinegar

2 tablespoons vegetable oil

2 tablespoons sesame oil

1-2 tablespoons fresh ground ginger

2 teaspoons soy sauce

1-2 tablespoons hot chili oil

pinch salt

pinch garlic powder

#4-Turkey Avocado Roll

Deli Sliced Turkey-Boar's Head is the best

Fresh Avocado (sliced)

It's kind of like a ham and cheese roll up...except better for you! Take the turkey, and roll it around the avacodo...then enjoy! A great snack, that doesn't spike that blood sugar!

#5-Hard Boiled Egg/Fruit
Hard boiled egg with whole pear or peach

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

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

How's your gut??

2010-10-13T04:37:00.000-07:00

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

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

Gastrointestinal Health

by Teresa Doherty

Date Released : 05 Jun 2009

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

The Gastrointestinal Tract

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

The Intestinal Flora

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

The Functions of Healthy Intestinal Flora

Health intestinal flora are responsible for performing the following functions:

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

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

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

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

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

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

7. They prevent and treat antibiotic-induced diarrhoea.

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

9. They help to regulate peristalsis and bowel movement.

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

11. They help prevent urinary tract infections.

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

Intestinal Flora and Dysbiosis

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

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

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

3. Psychological and physical stress.

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

5. The use of laxatives.

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

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

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

The Effects of Dysbiosis

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

Healing Options

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

• Use a good probiotic supplement to restore healthy flora

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

• Increase fiber intake

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

• Maintain good levels of omega 3 fatty acids

• Reduce levels of wheat and rye

• Drink adequate levels of water

Probiotic Supplement vs Commercialized Yogurt

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

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

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

References:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

10 Cool Nutrition Tips For Getting Lean

2010-10-06T10:33:00.000-07:00

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

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

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

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

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

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

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

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

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

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

Change your brain change your body!

2010-09-28T13:36:00.000-07:00

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

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

Drugs are only part of the answer.

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

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

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

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

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

Evil Aspartame!!

2010-09-22T15:05:00.000-07:00

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

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

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

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

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

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

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

Here is another interesting tidbit.

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

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

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

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

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

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

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

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

Beware Of Liquid Calories

2010-09-15T18:34:00.000-07:00

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

Empty Calories =
High Calories but Low in Nutritional Values

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

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

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

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

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

#20. Worst Water: Snapple Agave Melon Antioxidant Water

(1 bottle, 20 fl oz)

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

#19. Worst Bottled Tea: SoBe Green Tea

(1 bottle, 20 fl oz)

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

#18. Worst Energy Drink: Rockstar Energy Drink

(1 can, 16 fl oz)

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

#16. Worst Soda: Sunkist

(1 bottle, 20 fl oz)

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

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

(1 bottle, 20 fl oz)

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

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

(venti, 20 fl oz)

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

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

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

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

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

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

Zumba kicks off at Puravida Fitness!

2010-09-15T13:35:00.000-07:00

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

Why Do I Do That??

2010-09-10T10:50:00.001-07:00

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

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

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

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

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

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

Here are some ideas to consider:

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

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

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

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

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

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

Lu Herbeck

Puravida Fitness - Nutrition Director

luherbeck@yahoo.com

Coaching tip for your fresh start this fall

2010-09-08T13:52:00.000-07:00

Coaches Corner with our Certified Life Coach -Nancy Von Horn

The wisest mind has something yet to learn George Santayana

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

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

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

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

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

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

To contact Nancy email her at cddestiny@yahoo.com

Getting dirty feels good!

2010-09-01T15:08:00.000-07:00

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

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

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

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

I posted a quick video and some pics below.

My dad the "unofficial foreman"

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

Quick Interview With The Homeowner.

How to do damage control with alcohol consumption.

2010-08-25T14:55:00.000-07:00

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

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

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

Check it out.

University Health Service (UHS)

Health Promotion Office

Caloric Values of Alcoholic Beverages

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

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

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

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

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

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

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

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

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

Calorie Reducing Tips

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

• Ask for low calorie / diet mixers where possible.

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

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

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

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

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

2010-08-18T08:37:00.000-07:00

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

It’s a no-brainer!

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

Sip for your smile.

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

Coffee’s a bosom buddy!

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

Stop stones.

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

Save your skin.

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

Dodge Diabetes.

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

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

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

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

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

Why we Procrastinate

2010-08-16T13:17:00.000-07:00

By Puravida Trainer Chris Brinson

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

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

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

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

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

Get rid of the parasites in your life!!

2010-08-15T07:10:00.000-07:00

Recently one of my favorite clients was always negative and in pain. Every session it seemed like he complained about his job and the environment there. Finally one day said "I have never heard you say one good thing about your job it's a toxic place." He agreed and finally his wife said basically the same thing. He decided to quit and take another job with less pay. Even though his pay was going down he came in with a totally different attitude. He was happy energetic and his pains weren't bothering him.

You see we many times stay in these toxic situations because we are fear based. We accept them due to the fear of what will happen to us if we leave. "Will I be able to pay my bills" "will I ever find someone to love me?' It could be a relationship or a job it doesn't matter.

I remember years ago I was dating this girl who was really cute and had a great body. Being a shallow 20 something I kept dating her even though every time I talked to her it made me tired and lethargic from her negativity. Finally something happened where I couldn't take it anymore and I broke it off. The physical features were outweighed by her negative personality. Lesson learned.

Life here is too short. So quit complaining and take action. Now if you are married don't cut and run try counseling and most of all try looking at how you could be contributing to the problem. Marriages require work and many of us today are so busy working and running kids that we don't make time to work on our marriages. No wonder so many fail. Neglect kills anything.

My wife and I jointly decided to do some counseling last year. Not that we were on the verge of divorce but we knew we had some issues that needed to be resolved and it was important to us to deal with them before they became bigger and we were in crisis.

Are there people in your life who just need to be cut out or told flat out they are an energy sucker? The girl I mentioned above, I actually told I her she was a downer and my friends couldn't believe it. Now I did it in a respectful manner but how would she ever know if everyone around just tries to be "nice" and skirt the issue. It says in the bible "people appreciate frankness more than flatter' and it's true. They might get pissed initially but it will make them aware that they have an issue that is affecting others.

As for jobs, right now the economy has us all in fear mode but too often I see people complain with out doing something. You have no right to complain unless you are doing something active to change it. That might hit some nerves but it's true. It's no different than the people who tell me they can't lose weight and have tried everything as they shove chips into their mouth at the same time.

Update your resume. Start looking. There are opportunities out there for those who wish to to do the work and look. Maybe it's time to do something different. Think out of the box.

Anyway to sum it up. True wellness is not just about eating right, exercising, and taking supplements. It is also about getting rid of things that rob your health and replacing them with healthy energizing ones. Remember that stress and negativity can rob you of your health just as much as junk food and inactivity.

Can Eating Like A Rabbit Add 2 Years To Your Life??

2010-08-13T09:49:00.000-07:00

Rabbit food is good for people too.

That’s according to researchers at Louisiana State University.

In a study of more than 17,000 people, the researchers found that those who ate just one serving of garden salad daily tended to have significantly higher levels of folic acid and vitamins C, B6, and E.

The salad eaters also had higher levels of lycopene and alpha– and beta-carotene, antioxidant substances that may help protect cells from damage that leads to disease.

Not all that surprising, right?

But, here’s the payoff: The amount of raw vegetables in one serving of salad significantly increases the odds of getting the recommended amount of nutrients, and if eaten every day, is
estimated to increase life span by 2 years.

That sounds too good too be true—two extra years just by eating salad. Can’t hurt to try.

To get the most health benefits, build your salad with vegetables rich in antioxidants—dark leafy greens, tomatoes, broccoli, carrots, and red and green bell peppers.

Unfortunately, only about one-third of the people in the study ate salad on any given day. The other two-thirds might want to take a cue from the bunnies and add some colorful raw veggies to their diets.

Can caffeine boost your exercise performance??

2010-08-11T14:15:00.000-07:00

Caffeine is the most widely used drug in the world. Nearly 100% of adult men and (non-pregnant) women report some level of caffeine consumption. And about 80% of Americans drink coffee (55% daily; 25% occasionally).

Due to its widespread availability and use, both socially and as an ergogenic aid (substances, devices, or practices that enhance an individual’s energy use, production, or recovery), caffeine was removed from the list of banned substances for athletes.

Caffeine, a naturally occurring substance found in a variety of plants, is generally accepted by most sports scientists as an effective ergogenic aid.

How does caffeine affect performance in exercise and sports?

Its stimulating effect on the central nervous system reduces the sensation of fatigue, perception of work effort and even pain. Caffeine also contributes to improved mental clarity, greater concentration, focus and technical skill during and after strenuous activity or fatigue. Ingested caffeine is quickly absorbed by the body and peaks in 1-2 hours.

There are more than 74 good studies on the use of caffeine for both endurance exercise and short-term, higher intensity exercise. The vast majority of the studies conclude that caffeine does indeed enhance performance and makes the effort seem easier (by about six percent).

A common explanation to why endurance is improved with caffeine is the muscle glycogen is spared. Glycogen is the stored energy in the muscle tissue that is broken down during exercise. Studies suggest that glycogen sparing may occur as a result of caffeine’s ability to increase fat availability for skeletal muscle use. It is important to note, however, that studies so far cannot fully explain the ergogenic effect of caffeine.

How much improvement can you gain from a jolt of caffeine before your workout?
It depends on many factors, including:

duration and intensity of the activity

How much caffeine you ingest

When you take it

Whether you are a habitual caffeine user

The average improvement in the studies was about 12 percent, with more benefits noticed during endurance exercise than with shorter exercise (eight to 20 minutes). More benefits were also noticed in people who rarely drink coffee, who were not tolerant to its stimulant effect.

Because each person responds differently to caffeine, don’t assume you’ll perform better with a caffeine-boost. Depending on when you do your workouts and how you feel before getting started, you can determine if you feel the need for a caffeine boost. Caffeine comes in various forms—coffee, soda, energy drinks, gels, chews, etc.—try a few options to find the one that works best for you prior to a workout. For example, acidic coffee may cause you a bit of nausea during your workout, whereas a chew may settle better for you.

And as we’ve mentioned before, watch out for those extra ‘empty’ liquid calories. Remember specialty coffees may be filled with extra, unnecessary fat and calories.

So how much caffeine is needed to feel a boost?

A moderate caffeine intake is considered to be 250 mg/day or the equivalent of 2 and a half cups of coffee a day. In research studies, the amount of caffeine that enhances performance ranges from 1.5 to 4 mg per pound of body weight taken one hour before exercise. For a 150 lb person, this comes to about 225 to 600 mg. More doesn’t seem to be better.

Caffeine levels in products vary, such as: Diet Coke, 12 oz: 30 mg; Espresso, 1 oz shot: 40 mg; Red Bull, 8 oz can: 80 mg; Starbucks, 16 oz coffee: 200 mg.

According to the American Council of Sports Medicine, for the average teenager or adult who is exercising with the goal of enjoyment and self-improvement, using caffeine defeats the purpose. Although we may feel as though we are increasing our performance, it more related to the temporary effects of caffeine. Proper training, nutritional habits, and sleep are more sensible and productive approaches (without the side effects) to get the most benefit from your exercise routine.

Stop TV Snacking Now By Switching The Channel To…

2010-08-02T19:01:00.000-07:00

Snacking while watching TV could make you eat more… especially if the show is really entertaining. According to Consumer Reports “On Health” newsletter, in a recent study, 45 adults were asked to eat potato chips for five minutes with the television OFF, and then again while watching a late-night talk show.

All told, participants ate 44 PERCENT MORE chips while watching “Late Show With David Letterman” than they did when the screen was blank.

Experts think that the more distracted, engrossed or entertained you are while eating...the less attention you pay to a food’s flavor and the less satisfied (satiated) you feel.

Bottom line: Shut off the TV when eating or snacking...or...if you must eat/snack while watching TV...switch the channel to C-Span!!!

Are Cherries Better Than Aspirin And Other Anti-Inflammatory Drugs?

First, let’s be clear about this: Although I like to share my thoughts and feelings about a variety of topics with you (in addition to all the factual research and articles on important healthcare issues) I do NOT endorse ANY political party to you - your politics are your business - and despite having strong feelings about the subject - I’m certainly not a political science expert. That being said… you should know about this…

U.S. Rep. Ron Paul (R-Texas) has introduced a bill that would curb restrictions imposed by the FDA and FTC regarding health claims for dietary supplements.

Why would he do that? Aren’t these restrictions good for the consumer to make sure they don’t get “duped” by snake oil salesmen making false claims?

Maybe. But, maybe not. Check this out and decide for yourself:

The Cherry Grower’s Story…

Back in 1999 a peer-reviewed report came out in the Journal of Natural Products, published by the American Chemical Society, the world’s largest scientific society.

According to LewRockwell.com, the study concluded that “tart cherries may relieve pain better than aspirin and many other anti-inflammatory drugs.” It turns out that consumption of about 20 cherries reduces inflammation in a similar manner as aspirin or Cox-2 inhibiting drugs without the lethal side effects of gastric bleeding or vitamin depletion associated with these drugs.

The molecules in cherries, called anthocyanins, work to reduce inflammation at ten times less dosage than aspirin. [Journal Natural Products 1999 Feb; 62(2): 294–6] Pills that provide concentrated anthocyanins would make it even easier to consumers to achieve these health benefits.

When cherry growers began to cite this scientific study, the FDA followed by sending a warning letter to 29 companies that market cherries threatening regulatory action if they did not remove the scientific information regarding the anti-inflammatory properties of cherries from their websites. The FDA declared cherries to be "drugs" once health claims for a disease were associated with the product.

Bob Underwood, who sells capsules containing concentrated cherry paste, was quoted in an Associated Press story in 2006 as saying: "We have the government telling people to eat more fruits and vegetables, and we have the U.S. Department of Agriculture funding some of these fruit studies, and now we have another arm of the federal government that says you can't use the research."

According to LewRockwell.com, “The Health Freedom Protection Act would stop the FDA from censoring truthful claims about the curative, mitigative, or preventive effects of dietary supplements,” says Scott Tips of the National Health Federation, a Monrovia, California-based organization that is leading the charge behind this legislation.”

Sad to see that legislation is needed to stop the censorship of truthful claims… isn’t it?

United States DEAD LAST In Healthcare?

On May 15th, 2007, the Commonwealth Fund issued a report entitled, “Mirror, Mirror on the Wall: An International Update on the Comparative Performance of American Health Care.”

The Results Were Not Good…

In fact, here’s what the first sentence of the report had to say: “Despite having the most costly health system in the world, the United States consistently underperforms on most dimensions of performance, relative to other countries.”

I haven’t seen Michael Moore’s movie, “Sicko,” but I know his reputation and I’ve heard the movie is about as one-sided and biased as a movie can be.

Obviously, there are problems with the US healthcare system, and I would like to see them fixed, as I’m sure you would, too. But all-in-all, considering the obesity epidemic that pervades our country (Michael Moore is a fine example), and the HUGE drain that puts on our system, we do a pretty darn good job (and we don’t have to pay draconian taxes to support a government subsidized program).

Now here is something that you will probably find interesting…. even puzzling... According to the report, “the area where the U.S. health care system performs best is preventive care, an area that has been monitored closely for over a decade by managed care plans.”

It’s always been abundantly clear that…

An Ounce Of Prevention Is

Worth A Pound Of Cure

For example, the May 9th edition of the Journal of the American Medical Association (JAMA) had an article entitled: “Cardiologists Get Wake-up Call on Stents.”

According to the article, “Patients with stable coronary artery disease treated with stents and optimal medical therapy fare no better than those who receive optimal medical therapy alone, according to new findings from a large clinical trial.”

For many cardiologists, the results serve as a wake-up call that they need to reevaluate how frequently they offer stenting (which has slight risks associated with the intervention itself, as well as stent-associated thrombotic events) as a first option for relief of stable angina. The data comes from the Clinical Outcomes Utilizing Revascularization and Aggressive Drug Evaluation (COURAGE) Trial, reported in March at the annual conference of the American College of Cardiology.

What So Many Knew All Along…

It seems like research is simply confirming what many thought to be true all along. Prevention is far superior to invasive “crisis” procedures after years and years of neglect.

It is abundantly clear you cannot abuse or neglect your body and health and have the wonders of modern medicine save you.

More on Moore’s “Sicko”

Republican Presidential candidate Mike Huckabee addresses that very issue of prevention in reference to Moor’s movie. The former Arkansas governor told reporters in a conference call recently that he hasn't seen and probably won't see Moore's "Sicko," which calls for an overhaul of America's health care system.

"Frankly, Michael Moore is an example of why the health care system costs so much in this country. He clearly is one of the reasons that we have a very expensive system (Moore is clinically obese). I know that from my own personal experience," said Huckabee, who lost more than 110 pounds and became an avid runner after he was diagnosed with diabetes.

"I know how much more my health care cost when I didn't take care of myself than when I do take care of myself, not only in terms of doctor visits but regular diseases, illnesses, chronic things that come up, monthly prescription bills," Huckabee said. "All of those things have gone dramatically down since I've taken care of myself and worked to live a healthier lifestyle."

Politics aside, all I can say to Huckabee’s comments is… “Amen, Brother!”

Listen to your body

2010-07-28T12:31:00.000-07:00

The other day I went for a run and it felt good. It seemed effortless and I did not push it too much. However the next morning my body felt trashed. It was coming to the end of my muscle development phase and I had one more goal to go. It happened to be a squat goal.

Now anyone who has done regular bar squats knows they are grueling. The trade off is that because they are so tough you get more results. Well come squat day I had to make a decision. Go for it or take an extra day to recover.

My back was pretty kinked up so I was leery to go after it with legs that day. The athlete side of me was telling me to ignore the pain and get it done but the wise sage part of me told me to go to the chiropractor get my back adjusted and give it a day and see.

After some agonizing I decided to go to the chiropractor and get an adjustment and opted for some cardio and stretching. Today I went in with a "let's see what happens" attitude. Wouldn't you know it I blew my goal away.

Now the point to this story is now that I've been working out for 23 years I am not only stronger but wiser. In the past I would have forced my way through my workout probably having a crappy workout and possibly injuring my back. Because I waited and listened to what my body was telling me I avoided possible injury and still hit my goal.

Bottom line if you are hurt you can't train. I always ask "what's the risk and what's the benefit?" If the risk far outweighs the benefit than I live to fight another day. In this case the risk was throwing out my back which really puts a cramp in my lifestyle or hitting some goal which really in the grand scheme of things is not that important compared to my overall health.

So what is your body telling you?? Are you running on bad knees even though it kills you every time. Are you forcing yourself through your workouts even though you are fatigued? Are you still training heavy even though all your joints hurt?

Whatever it is you should listen because if you look at the long term damage you can do there might come a day when you won't be able to the things you do or do them very well. All because you didn't listen to your body. Yes it is okay to take a rest you won't turn to goo or lose all your muscle in fact you will probably come back stronger, more energetic, and pain free than before.

One of my secrets to a great workout!

2010-07-22T15:44:00.000-07:00

I've been working out a long time consistently. It's been 23 years since I first joined Priority Health And Fitness the neighborhood gym I grew up in. I logged many hours in the gym training for football, bodybuilding, skiing etc.

How do I stay motivated?

Well, here is one of my big secrets...

Good music that pumps me up and gets me focused and motivated to get after it in gym.

Back in the 80s it was Heavy metal hair bands blaring out in Priority with all of us high schoolers lifting together. In the 90s it was working out at the football weight room at Mankato with my teammates cranking up the Metallica and grunge music. it really set the mode.

I started working at Northwest Athletic Clubs which had elevator music so I switched to a walkman and made all kinds of work out tapes. Then it was a portable CD player and finally the greatest gift to music lovers.. The I-Pod!

Frequently I tell clients who are in a rut to download new songs make new mixes that correspond with the type of workout they are doing. It makes a huge difference. If I'm doing a long cardio it might be more latin music with a good rhythm like salsa or merengue. However, if it's an intense weight day or mountain bike ride than it has to be heavy metal or hard core alternative music.

The point is that it is tough to get into the gym day in and day out. It's even harder to have consistently awesome workouts. In order to be successful in the long term you need to use every tool at your disposal that will help you.

Maybe you like sappy love songs or polka it doesn't matter as long as it gets you moving and motivated. So if you have an I-pod(buy one if you don't) create some killer playlists you can use and switch them often to avoid boredom. I promise you'll notice a difference in how hard you push yourself in your workouts.

Rock on!!

Erik

Make somebody’s day!

2010-07-20T13:45:00.000-07:00

Posted By Yvonne Vanoort

“True generosity requires more of us than kindly impulse. Above all it requires imagination - the capacity to see people in all their perplexities and needs, and to know how to expend ourselves effectively for them.” - I.A.R. Wylie

I remember being in the parking lot at the grocery store when my kids were both little. It was winter, cold and windy and I was trying to put my groceries in the car quickly. Finally I got done unloading and was going to push the cart back to the corral when a lady took it from me and brought it back for me instead. She smiled at me and I was grateful for that simple act of kindness. That was years ago, and I still remember it.

There are many ways you can choose to make somebody’s day. It doesn’t take much of your time, if any at all, but it may brighten your neighbor’s glum day or make a boring workday that much better for the waitress/waiter who’s serving you.

Here are some examples I put together, but don’t let these suggestions limit your possibilities.

Speak up - Let somebody know that they did something well. Compliment them on their hair, their shoes, their kids.

Something unexpected - Pay for someone’s coffee or wash your neighbor’s car.

Listen - A co-worker is having a tough day, spend 10 minutes of your time to

to listen to what they have to say. I’m sure it will make for a much more productive day for them.

Bake and Share - Now this is one of my favorites, since I love to bake. Make a batch of cookies and bring them to work. Bring some banana bread over to the neighbors and put a smile on their face.

Write a snail mail letter - These days everything has to be about instant gratification: e-mails, texting, chatting, etc. Remember when people used to write letters with ink and send them in the mail? Pick up a pen and paper and write someone a snail mail letter.

Call without reason - Call a friend or family member without a reason. Catch up with them, ask about their lives, their kids, make their day.

Be goofy - When my kids are grumpy, I oftentimes start doing goofy things, pretend I don’t know any better, dance in the kitchen. It makes them laugh, and they forget whatever was bugging them before.

Say ‘thank you’ - Really one of the most simple gestures is to say “ Thank you”, may it be to the person holding the door open for you or the cashier at Target.

I know this post isn’t about the latest news on protein shakes or the hot new exercise of the week, which doesn’t mean that won’t be my topic next time, but about kindness. You don’t have to make it sappy, just simple. People live together, we cross paths, and we might as well make it worthwile.

“A little Consideration, a little Thought for Others, makes all the difference.”

-- Pooh Bear

Don't use the F word!

2010-07-19T05:18:00.001-07:00

One of the most frustrating things about being a personal trainer is watching people beat themselves up constantly. Many people think they have to be perfect or they are losers and they use the “F” word which is

FAILURE. I hear things like “Why do I fail so much” or “I’m such a failure at this.” The truth is you only fail when you give up. Goals are like target shooting. When you miss you aim better the next time and shoot again. If everything was easy we would be bored in life. Overcoming challenges is more rewarding than having something come too easy. It’s from those challenges we grow in character . Remember the old saying “it’s not about the destination, it’s about the journey.” That saying is so true. Ask anyone who has had a lot of success in life and they’ll tell you they also had a lot of “failures” before they hit it big. For example, Walt Disney went to he bank over 350 times before getting his business plan approved. What if he had given up? We’d be going to some big alligator farm in Florida instead of the awesome Disney resorts. My other point is we all can’t be good at everything . If we could all do everything ourselves we would have no need for businesses. Therefore our whole system would be obsolete. I often tell people if everyone was accountable and knowledgeable about exercise than I would be out of a job. Anyway, if you are struggling with something whether it’s exercise, weight loss, finances, or relationships, ask for help. Have someone design a plan for you and then execute it with pigheaded determination with the attitude that the “F” word is not an option!

Don't pass the salt please!!

2010-07-15T03:55:00.000-07:00

90% of us are eating too much salt. Unfortunately, much of it comes from the processed foods we eat, not from our salt shakers.

In a recent report published in the Centers for Disease Control Morbidity and Mortality Weekly Report, stated that “nine in 10 American adults consume more salt than is recommended,” and “the foods we eat most, grains and meats, contain the most sodium.”

“The American food supply is, in a word, salty,” said Dr. David Katz, director of the Prevention Research Center at Yale University School of Medicine. “Roughly 80% of the sodium we consume comes not from our own salt shakers, but from additions made by the food industry. The result is an average excess of daily sodium intake measured in hundreds and hundreds of milligrams, and an annual excess of deaths from heart disease and stroke exceeding 100,000.”

Where is all this salt coming from?

Processed and prepared foods.

Natural sources. Some foods naturally contain sodium, while they don’t have an abundance of sodium, it adds up.

In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table.

How much do you need?

According to the 2005 Dietary Guidelines for Americans: Healthy adults shouldn’t exceed 2,300 milligrams (mg) of sodium a day. If you have high blood pressure, kidney disease or diabetes, or are middle-aged or older, you shouldn’t exceed 1,500 mg a day.

Keep in mind that these are upper limits, and less is usually best, especially if you are sensitive to the effects of sodium.

Your body does need some sodium to function properly because it:

Helps maintain the right balance of fluids in your body

Helps transmit nerve impulses

Influences the contraction and relaxation of muscle

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are too low, your kidneys essentially hold on to the sodium.

But if for some reason your kidneys can’t eliminate enough sodium, it starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis, and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

How to tame the salt habit

Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical oat-bran bagel has about 532 mg of sodium.

So how can you tell which foods are high in sodium? Read the labels. Nutrition Facts labels lists the amount of sodium in each serving, they also list whether the ingredients include salt or sodium-containing compounds, such as: monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate or nitrite.

Many food packages include sodium-related terms. Here’s what they mean:

Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.

Very low sodium. Each serving contains 35 mg of sodium or less.

Low sodium. Each serving contains 140 mg of sodium or less.

Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.

Lite or light in sodium. The sodium content has been reduced by at least 50% from the regular version.

Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium.

But watch out—foods labeled “reduced sodium” or “light in sodium” may still contain a lot of salt. The bottom line? Avoid products with more than 200mg of sodium per serving. And check the Nutrition Facts label closely for the serving size—and consider how many servings you actually eat.

Tips to cut back

Eat more fresh foods and fewer processed foods.

Opt for low-sodium products.

Remove salt from recipes whenever possible.

Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, etc.

Use herbs, spices and other flavorings to enhance foods. And remember sea salt has about amount of sodium as table salt.

Use salt substitutes wisely, many contain other potential problem ingredients.

SLEEP-The Missing Link

2010-07-14T03:55:00.000-07:00

Hi everyone,

Does this sound like you??

You’ve been working hard to get in your exercise sessions and eat a healthy balanced diet, but are you still feeling a bit sluggish? Don’t have the energy to greet the day with enthusiasm? Hit a plateau on dropping those last few pounds? What are you missing?

Diet, Exercise...And SLEEP

It may be as simple as having a regular schedule of good nights’ sleep. Adequate sleep is necessary for healthy functioning. Research shows that sleep regulates mood and is related to learning and memory functions. When we sleep well, we wake up feeling refreshed and alert for our daily activities. Sleep affects how we look, feel and perform on a daily basis, and can have a major impact on our overall quality of life.

What happens when you sleep?

To get the most our of our sleep, both quantity and quality are important. When we are sleeping, our bodies follow a pattern of alternating REM (rapid eye movement) and NREN (non-rapid eye movement) sleep throughout a typical night, in a cycle that repeats about every 90 minutes.

NREM is about 75% of the night; during this stage we are relaxing, our breathing and heart rate slow, our body temperature drops, we begin to fall asleep and move toward the deeper sleep. During this stage, the blood supply to the muscles increases, hormones are released, such as growth hormones, allowing for tissue growth, repair, and development (especially in the muscles). Also happening during this stage is our energy levels are restoring.

REM sleep accounts for about 25% of the night. During this stage, we are in deep sleep, where our body becomes fully relaxed and our muscles are shut off. While the brain is active (and typically dreaming) during this stage, this is the sleep stage that will support our daytime performance and function.

If our sleep is cut short, the body doesn’t have time to complete all of the phases it needs for muscle repair, memory consolidation, and release of hormones regulating growth and appetite.

Here are a few key benefits of regular good night’s sleep:

Learning and memory. Sleep helps the brain to commit new information to memory.

Metabolism and weight. Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates and by altering levels of hormones that affect our appetite.

Safety. A lack of sleep contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.

Mood. Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

Cardiovascular health. Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Disease. Sleep deprivation alters immune function, including the activity of the body's killer cells. Keeping up with sleep may also help fight cancer.

How much sleep do you need?

There’s no ‘magic number’ here. Different age groups need different amounts of sleep and sleep needs vary by individual. Here are the recommended ‘rule-of-thumb’ ranges:

Teens (11-17) 8.5-9.25 hours

Adults 7-9 hours

Older Adults 7-9 hours

To determine how much sleep you need, it’s important to assess your own individual needs and habits. See how you respond to different amounts of sleep, pay close attention to your mood, energy levels, and health after a poor nights sleep, versus a good one. Determine how often you get a good night’s sleep, if it’s not often, then you may need to consider changing your sleep habits.

Check out the Quick Tips for ways to get better:

Quick Tips To A Good Night’s Sleep

8 Tips to Get Better Zzzzzz’s….

1. Cut Caffeine. The effects of caffeine can take as long as eight hours to wear off. So if you drink a cup of coffee or soda in the afternoon and are still tossing at night, caffeine might be the reason. Cutting out caffeine at least four to six hours before bedtime can help you fall asleep easier.

2. Avoid alcohol as a sleep aid. Alcohol may initially help you fall asleep, but it also causes disturbances in sleep resulting in less restful sleep.

3. Relax before bedtime. Stress not only makes you miserable it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual to break the connection between all the day’s stress and bedtime. These rituals can be as short as 10 minutes or as long as an hour.

4.Keep your bedroom quiet, dark, and comfortable. Use earplugs, window blinds or curtains, set the temperature between 68-72 degrees—everything possible to create the ideal sleep environment.

5. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals just before bedtime. And avoid any specific foods that you know cause you trouble, such as spicy foods that cause heartburn.

6. Avoid napping. While a nap sounds like a good idea after a long day, napping can only make matters worse if you usually have trouble falling asleep. If you do, keep it brief, between 15-20 minutes.

7. Keep pets off the bed. Allowing pets to sleep with you can cause you to wake during the night, either from pet movements or allergies.

8. Avoid watching TV, eating, and discussing emotional issues in bed. These activities can wire up your brain, making it difficult for you to fall asleep.

(WebMD.com “Sleep Guide”)

Clean Eating

2010-07-08T11:52:00.000-07:00

Hello my name is Kim Weiher and I have been working at Puravida Fitness as an intern. I recently completed my A.S. degree in Exercise and Sports Science and will be transferring to Concordia University to finish up my bachelors degree in Physical Education and Health.

I just wanted to talk about how to stay on track with eating a clean diet. What is considered clean eating anyways?

6 Steps to a clean diet

1.) Go organic

Going organic will reduce the amount of chemical additives, pesticides, insecticides and genetically modified ingredients in your food.

2.) Go seasonal

Seasonal foods will not have to travel as far to get to the super markets and will also have greater nutritional value.

Shop for whatever is in season, for instance shopping the farmers markets for the freshest home grow foods will have the greatest nutritional benifits.

3.) Make it fresh

Fresh is always the best and has the greatest amount of nutrient content. Vitamins degrade over a period of time after foods are exposed to oxygen light and heat.

4.) Aim for minimally processed and lightly cooked or raw

Bad cooking methods– deep frying creating free radicals that may cause cancer.

Good cooking methods- steaming food does not lose as much vitamins and minerals. Dry-frying, stir-frying, oven roasting, grilling and raw are the best ways to cook your food with the most nutritional benefit.

5.) Make food additive –FREE

If you look at a food label don’t eat it if you can’t even pronounce what is in it. Once again, going fresh with produce, fruits. veggies and nuts reduce the problem of processed package foods that contain these types of ingredients.

6.) Eat Whole Grains

Skip on the refined, white flour products and switch to 100% whole grain varieties like brown rice, pastas and breads.

These are just a few ways to clean up your diet and change the way that you look at clean eating. Throwing out all the processed foods can make a huge impact on your overall health by trimming you waist line and making you feel your very best! Pure foods provides healthy body systems, fights illnesses and keeps you slim and young .

Reference- Max Tomlinson.Cleanupyourdiet

Great recipe to bring to your next family get together –In season , fresh and clean!

Balsamic Strawberry Salsa

6 tablespoons olive oil

2 tablespoons white balsamic vinegar

1 pint fresh strawberries

8 green onions chopped

2 pints grape tomatoes

½ cup fresh cilantro

Mix all ingredients together to make a great yummy salsa

CHIPS

100% whole grain tortillas or pitas cut into pie slices

spray tortillas with water or olive oil

Place on a pan in the oven for 8 to 10 min at 400 degrees

ENJOY!

Neck size and childhood obesity

2010-07-07T05:54:00.000-07:00

Posted by Maurice McDew Personal Trainer Puravida Fitness

(Checkout his cute pic above, what happened??)

I remember back when I was a kid, getting enough exercise wasn't something we would ever have to worry about. We got plenty of exercise every day by running around, playing all kinds of sports, and using our bikes or our feet to get us to where we needed to be. Today's kids have grown accustomed to sitting for hours at a time in front of televisions and computers with little to no physical activity. The threat of childhood obesity has become a dangerous reality, but could easily be solved with at least 60 minutes of physical activity per day. Or as I like to think, getting back to the basics of having every day fun in the sun.

I found an interesting article online describing how the BMI Index for children may be inaccurate, and that we should instead be measuring the neck circumference to screen for obesity. Although the article listed below describes an interesting way to screen children for this problem, I keep wondering if time is better spent trying to get in front of the obesity epidemic by focusing on the preventive measures instead of having to find new ways to detect the problem.

The bottom line is childhood obesity is a problem that affects the entire family . So as parents and children let's get out there and beat this problem.

Neck size could help ID childhood obesity

Tue, Jul 06, 2010

Measuring children's neck circumference could provide a quick, simple way to screen them for weight problems, a new study suggests.

Such screening is recommended by the U.S. Preventive Services Task Force, an influential panel sponsored by the government's Agency for Healthcare Research and Quality, starting at the age of 6. Right now, doctors usually use body mass index, or BMI, to gauge whether a child (or adult) is overweight or obese. But BMI, which is a ratio of weight to height, is not a good indicator of how much body fat a person has.

Because pounds due to excess body fat -- rather than larger bones or greater muscle mass -- are the health concern, researchers have been looking for more precise ways to gauge fat levels. One way is to measure waist circumference, which studies suggest is better than BMI alone in assessing abdominal fat and health risks, such as high blood pressure, diabetes and heart disease, in adults.

Another tactic is to measure neck circumference -- which, although less studied, seems to be a potential marker of obesity and health risks in adults.

The new study, published in the journal Pediatrics, looked at whether measuring neck circumference has any value in screening children for excess pounds and obesity.

Since BMI is not a precise indicator of body fat, adding a neck circumference measurement could improve childhood obesity screening, lead researcher Dr. Olubukola Nafiu, of the University of Michigan in Ann Arbor, told Reuters Health.

And compared with waistline measurements, measuring the neck would also be quicker and more comfortable for children, Nafiu said, since they can keep all their clothes on for the latter.

Neck circumference is also more consistent in comparison to waist size -- which can swell after a big lunch, for instance.

For their study, Nafiu and his colleagues measured weight, height, waist circumference and neck circumference in 1,102 children and teenagers ages 6 to 18 who were undergoing surgery at their center.

They found that neck circumference correlated well with both BMI and waist size in boys and girls, as well as younger children and teenagers.

The researchers also pinpointed "optimal" cutoff points for neck circumference that identified a majority of kids with a high BMI. For example, a 6-year-old boy with a neck circumference of greater than 28.5 centimeters - about 11.2 inches -- was nearly four times more likely to be overweight or obese, based on BMI, as a 6-year-old boy with a smaller neck circumference.

In addition to helping screen for obesity, the researchers note, neck measurements might also be useful for spotting kids at risk of sleep apnea, a disorder in which tissues at the back the throat temporarily collapse during sleep to create repeated stops and starts in breathing. Obesity, particularly excess weight in the upper body, is a risk factor.

Nafiu said that in earlier studies, he and his colleagues found that children with a high BMI were at relatively greater risk of certain post-surgery problems; they tend, for instance, to take longer to wake up from anesthesia because the drugs concentrate in body fat.

In the future, Nafiu said, the researchers want to look at whether measuring neck circumference before surgery can identify children at greater risk of such problems.

Training the 3 phase!

2010-06-08T13:54:00.000-07:00

I’m Chris Brinson, a personal trainer for the Puravida Fitness team. I went to school about two years ago to become a personal trainer. I had always loved to workout and stay in the best shape I could be in. During school, one of the credits was to look for an Internship to gain more skills on the job training.

During this time I worked with Erik Peacock, the head personal trainer and manager on training in the three phases of training. He brought me through these phases starting with the stability phase. The stability phase might seem boring but it has the most benefits out of any phase. Without stability you can’t build that good foundation you need to go through the other phases. A lot of exercises done in this phase are on 1 leg or core stability. These are especially important to reduce the risk of injury, and to progress you at the rate you should be progressed at.

The next phase of training after going through the stability phase, would be strength. Now this is basically where you want to build up muscle before going into the higher strength and power phases. A few exercises would be doing bar squats along with alternating lunges. Some upper body exercises could include free weight squat to curl, and shoulder press. This phase shouldn’t be looked past. It is very important to time the necessary time to complete, and only move on when you feel like your strength isn’t going anywhere. Going through this phase basically sets up the next one.

The last and final phase is the power phase. This phase not everyone needs to go through. Basically it’s a heavy strength exercise followed by an explosive movement. An example, would be a heavy cable chest press followed by a traveling pushup on a bosu ball, which is a pushup that is explosive. Without going through the first two phases this phase would almost be impossible without risk of injury.

After going through these phases, I have never felt so great in my life. I now know that training in all phases helps in more ways than one. I haven’t been injured, and it’s more importantly given me the confidence to try or do anything. I am able to give my clients a little of what they want and need when going through the three phases of training. You might not like all of them, but the benefit is far greater.

Eat healthy and be happy

2010-06-07T06:55:00.000-07:00

Hey everyone,

My name is Megan Deanand I am doing some work this summer with the crew at Puravida Fitness until Ihead back to school at NDSU (in Fargo) where I study Exercise Science and play soccer. I am soexcited people are becoming more aware of how good health behaviors can impactso many different aspects of our lives.

In my health psychologyclass this past semester I found it especially interesting how everything aboutthe human body is linked together. Our bodies, minds, and social lives are allinterrelated in what is called a "Biopsychosocial Model". Inthis model, it explains that if one of those aspects of our lives is off balanceit directly affects all of the other parts of our life. For example if a personis diagnosed with a disease, cancer for example, their body is affectedphysically by the disease slowly weakening and attacking the body. Their psychologyis affected by different things like what our attitude toward the disease is,do you give up or fight harder? Psychology is also things like seeing a freckleon your arm and thinking it's a mole and that the cancer spread. Socially, we are affected by things like friends treating us differently becausethey don't know what to say or they you think they are only talking to you nowout of sympathy.

It is cool how our bodyworks isn't it? I was reading an article in my mom's Fitness Journalcalled "Diet is Linked to Depression". Naturally, this sparked myinterest because of what I learned my psychology class. The articleexplains that "healthy meals make for happy lives". Itexplains, "researchers found that those with the highest intake of wholefoods, such as fruits, vegetables and fish, had significantly lower incidencesof clinical depression than those who ate a diet laden with processedfoods....Specifically those who consumed a lot of processed meat, chocolate,sweetened desserts, refined cereals, high-fat dairy and fried foods were morevulnerable to depression over time". Once again we see how directlyrelated our body and our minds are. So let’s break this down using thebiopsychosocial model. Our diet directly affects our body composition andthus changes how we look and feel over time. This poor health habit makes people feel less confident about themselves and is probably part of the reasonpeople making these choices head down the road to depression. Depression isalso strongly correlated with chronic illnesses, like diabetes andcardiovascular disease. Often times these diseases are a result from an unhealthydiet, which may be another reason researchers are finding unhealthy diets areclosely linked with depression. Once a person hits depression after thesefood choices their social life may begin to change too. Their social lifewill be affected if the depression causes them to pull away from friends orbecome overly dependent on those around them.

So, the moral of thestory is…? If you maintain a healthfuldiet filled with a variety of colorful fruits and vegetables, whole grains, andplenty of vitamins and minerals you will not only look better on the outside,but you will feel better physically, mentally, and socially because everythingin our lives is interrelated...which, in the end, will allow you to do the things you love more easily, and what a sweet deal that is!

Eat healthy and you WILL be happier. It's proven! :D

Top 7 reasons to exercise

2010-05-26T17:54:00.000-07:00

The Top 7 Reasons to Exercise

Summer has arrived and along with it the dreaded bathing suit season.

Whether you can't wait to bare it all on the beach, or if you're still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here's what losing fat feels like:

•Your pants become loose

•People around you begin to say that you look great

•A glance at yourself in the mirror makes you smile

•Your energy levels soar

•You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

"These data suggest that the act of exercising may actually protect the body against the aging process," said Spector.

Here's the study in a nutshell:

•Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.

•Once a telomere gets too short, that cell can no longer divide.

•Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.

•The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.

•It was found that the length of telomeres was directly related to that twin's activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."

•People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.

•People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body's use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

•Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

•Exercise Increases HDL levels in some people - this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn't even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Your Reason

Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed

Pre/post workout meal tips from Yvonne

2010-05-24T10:53:00.000-07:00

Hey everybody!

Yvonne here. This will be my first blog entry and I'm thrilled to contribute to getting people excited about leading healthy lifestyles.

Lately, a lot of my friends have been asking me "What should I eat before and after my workout?"

Does it really matter what you eat before you go to the gym? Does it matter when you eat it?

The answer is: yes, it matters. It affects your performance during training and it affects your results afterward.

Your body needs the energy necessary to perform the exercises in your workout program. No fuel, no energy. Makes sense, right? Now don't go and have a casserole hotdish before you hit the gym. With a large meal like that, your stomach and bowels will be competing for blood flow and energy with your muscles, which can give you an upset stomach and inhibit the results you want to get. If you don't eat anything you might get low blood sugar, lack mental sharpness and might feel faint during exercising. What to do?

Before: According to Jackie Berning, RD, a sports nutritionist at the University of Colorado at Colorado Springs, "It takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates." So you can have a full meal 4-3 hrs before your workout. About 60-30min before, have a snack; if you don't have time to get a good snack and you're short on time (like in an early morning workout), then opt for some Gatorade or an energy bar 15min before you workout. The body's main fuel source is carbohydrate which is stored in the muscles and liver in the form of glycogen. Ideally you would want to eat something high in carbohydrates that can be easily absorbed, to have adequate glycogen stores. Avoid high fiber foods and foods with high fat content right before, which take longer to digest and might make you bloated and upset your digestive system.

After: Eating after your workout is important for recovery. Shoot for 15-45 min after you exercise. "If you delay refueling, you slow carb replenishment by 50 percent and protein repair by 80 percent", according to John Ivy, an exercise physiologist at the University of Texas and the author of Nutrient Timing.

Protein provides necessary amino acids to repair muscle tissue that is damaged during intense exercise. You are not really going for chicken and eggs here, but something that can be absorbed quickly, which preferrably is a protein shake. Liquid will be used much faster, whereas complete proteins take time to digest. You could also eat a protein bar, because those are easily digested as well.

Carbs are just as important after exercise. You want to restore glycogen - if you don't do this by eating carbs, your body will do this by tapping into your muscles. And that is not what you are looking to do. Stick to simple carbs, because just like the protein, you want fast absorption. So wild rice or other complex carbs are probably not a good option in this case. Here are some examples you could try: Yogurt with fruit, PB&J, Bagel with Cream Cheese, Chocolate Banana Milk Shake. The general guideline is 0.15-0.25 gr of protein/pound of your body weight.

The bottom line is: there are certain things that are better than others right before and after your workout. You will find out by trial and error which ones works for you, give you the most energy and the best performance.

Signing off for today. Now go hit the gym!

Are you really living?

2010-05-06T09:19:00.000-07:00

Hi Everyone, My name is Chris G and I’ve been working with Erik on and off for a few years. The On and Off part is due to my involvement in the military. I’ve been over seas and gone for different training events that have taken a bit of my time to say the least. Looking back on all that time, I’ve been awakened to the fact that we only have one life and that one life should be spent doing what we were put on this earth to do. Everybody has a different path and everybody finds a different way of getting there. I’m a true believer of “everything happens for a reason.” A few near death experiences will convince anyone of that, believe me. Just last week I came across an article and it got me thinking again. Live your life to fullest and never waste time. People like to say that they are killing time. "Oh, I'm at the mall, you know… Just killing time." It doesn't work that way. Time kills you. There are 28,251 days in the average human lifespan. What you do with them is up to you, but when the clock strikes midnight on that final day you no longer have any input. All you can do is look back on what you've done and the story you've written with your actions. Was it what you wanted? If no, why not? Now look back on what you've been doing with your days. How many hours of television did you watch last week? Or how many hours did you spend in front of a computer screen? Ever think about counting it? Kind of an uncomfortable thought, huh? What about that time you spend each day commuting to work; sitting in that same seat, driving the same route, cursing at the same intersections? All that time you spend preoccupied while you’re with your kids, friends or maybe that one person that you’ve chosen to love. Does that time spent with them really matter when all you’re really focused on is worrying about your mortgage, or bills or an issue plaguing you? Consider the path you’re on and total up the days again. How many of them were really lived well? Get up and do something. Achieve that thing that scares you, or at least fail while daring greatly. Love someone completely, take that trip that you’ve been putting off and actually say what you think for once. At the end of the day, when you step in the shower and watch the mud, blood and sweat wash down the drain, you’ll know that you can go to sleep with another day in the victory column. Seriously don’t waste it, because we’ve all experienced or heard about a story of someone dieing completely out of the blue. Sickness, Cancer, Car Accident, you name it, we’ve all heard it. It could be you, but could you say, you’ve lived a great life? Could You? Then prove it everyday!

My ephinany turkey hunting this last weekend

2010-04-28T18:20:00.001-07:00

This past weekend I went wild turkey hunting with my dad in South Dakota. I know a lot of people think that it should be easy to get a wild turkey since they are all over the place. Well, it isn't. Those things have super sharp sight senses and seem to know how to avoid danger plus you can only shoot 1 adult male turkey it is illegal to shoot a hen or more than one. So you really have to not only find the turkey but also the perfect shot.Anyway, back to the story. The first day we went out it poured on us and we tried calling the turkeys in but they didn't gobble back but instead they would sneak up on us and see that we were waiting for them and then they would run and disappear like ghosts into the woods. We chased them all over that day and it was pouring rain. I even fell partway into a creek. By the end of the day I was soaked, tired, and turkeyless.Day two I started out sitting in a turkey blind braving the howling wind which really sucked. My hands were numb and I was freezing by 6am(we got up at 4am to get to the blind). No luck so we set out on foot into the hills to find the turkeys. We did find the turkeys and after an hour of crawling, spying and postioning to get the perfect shot I ended up missing a shot and the turkeys once again got away.Our hunting party regrouped and decided to cover another area of the ranch. I was starting to doubt if I would bag my turkey and thought I'm going to be out here until dark and have nothing to show for it. I was getting negative in my mind. So I set out with our guide down a ridge. We passed over two hill and came to a ridge and I looked over the ridge to see a huge Tom turkey strutting around. I quickly ducked down and came up with a plan to sneak up on the turkey. So I creeped along the upper edge of the hill staying out of sight. I was able to get behind a tree and slowly peeked over the ridge.And there it was...A perfect shot and this time I did not miss. I nailed a trophy sized turkey. I was so pumped and it immediately erased the other stuff that happened prior to getting the turkey like getting wet, being super hungry, freezing my butt off. As I was cleaning my turkey it came to me why I like hunting so much. It is not about killing things. It's about a goal and the hunt is the exciting journey to get there. It is much like many things we come up against in life. We have a goal in mind such as losing weight and the goal is like the turkeys tricky to get and many times so difficult that we feel like quitting.However we only fail if we decide to quit! We might have setbacks and challenges but those things are what shape us and give us character. Believe me when I was chasing turkeys in the howling wind and rain a part of me wanted to say screw it and go warm up in the truck. I'm glad I didn't. I accomplished my goal and it reminded me that the best things in life come from working hard and persevering. We are your guides in life's "turkey hunt" when it comes to fitness and weight loss. Don't give up! Good things will happen as long as you make the conscience decision not to quit. Here's my challenge to you. If you are someone who is struggling with your fitness program or weight loss right now , we will offer you an opportunity to come in and do some goal setting and strategic planning free of charge from now until May 15th. So here's your chance to get some free help and leave with a solid plan of action that makes sense for you!

Highlights from the rock wall challenge last weekend

2010-04-20T08:37:00.001-07:00

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Banding together

2010-04-12T19:35:00.000-07:00

Nine brave souls came out for Beth Dean's "Banding Together Class" challenge for the Jumpstart and Summit participants. The reviews were great.Most people don't realize that you can get a great workout with a rubber band. Here are a few highlights.

Even a 2 year old can do it!

2010-04-08T05:22:00.000-07:00

Jumpstart and Summit challenges are not that scary! People get intimidated from hearing the word challenge. Well here's a little video from our strongman/woman challenge the other night. Jumpstart and Summit participants showed up to work out with one of our trainers. As you will see it's about getting together to get healthier and have fun. Check out my 2 year old daughter mixing it up in the challenge!It's not too late to get involved in Jumpstart or summit just go to our website at www.puravidafitness.com to find out how

Push Ups For Charity Highlights

2010-03-24T20:53:00.000-07:00

Check out this little video we made from last Saturday's Push Ups For Charity event. It's short and sweet!

Push Ups For Charity Huge Success At Least $7,144 Raised For Wounded Warriors!!

2010-03-21T18:14:00.000-07:00

Push Ups For Charity Raises Over $7,144 in 30 minutes for Wounded Warriors!

This past Saturday 24 clients and trainers from Puravida Fitness did push ups to raise money for the Wounded Warriors Project which helps wounded veterans when they return home. It was a great way to say thank you to our vets for their service and dedication to our country. The total number of push ups was 1,719 and so far we have raised over $7,000 just by looking a the pledge sheets we had. There are some more we need to collect so we anticipate this to be a much higher total. This was all accomplished in about 30 minutes. It goes to show you what a few people dedicating a bit of their time and working together can accomplish! We posted some pictures below and will have a video up later this week. If you missed this one don't worry we'll be doing many more in the future.

Erik leading the warm up

Participants cranking out the push ups, boy 90 seconds is a long time!

Good friend and Iraq veteran Jeff Dexter gives a powerful opening speech

Social time afterwards always

the best part. Goodies
provided by Jimmy Johns
and our friends at Max Muscle

Relief!! Trainers were on hand to stretch out tight pecs and shoulders afterwards

Forget prozac! Exercise works better!

2010-03-18T14:33:00.000-07:00

Our society has become so dependent on drugs that it scares me. It seems to me anitdepressants are being given out like candy. It seems like for many people it's the only way they cope with the stresses of life.

Just take a pill and it will be all better.

Before those of you who are on them decide to lynch me please read on.

I know there is a place for them but they can't be the only answer. I find many people who are stressed or depressed do not have an outlet. They just keep grinding away never really knowing how to release all that crap built up inside of them.

Here's a suggestion....exercise.

I can't tell you how many times people have come into our studio in a bad state and left feeling better because they released those inner demons on the weight and the punching bags. It happens akmost daily here.

The other day I was in a funk. I was having a pity party and begrudgingly started working out. The more I got into the workout the better I felt. After the workout I felt 100% better and had a better outlook the rest of the day.

My brother who suffers from depression and takes meds has told me that exercise has helped him and he feels the combination is really what makes it all work.

You don't have to do psycho workouts like me but find something. It kight be power walk ,biking or bootcamp. It's different for everybody. The next time you are feeling in the dumps force yourself to do somehting physical. I guarentee it will be just as effective as popping a pill.

Paying the price!!

2010-03-10T07:03:00.000-08:00

When I was in college I was a "walk on" to play football. I had two goals #1- to earn a scholarship and #2 to be a starter. God did not give me the greatest talent as he had others but he did give me discipline and the drive to work hard!

I still vividly recall buying these strength shoes which were basically running shoes on platforms that were supposed to make you jump higher, run faster and build your calves. I would be out there in the rain at night with my cheap ghetto blaster running while my roommates and teammates were out drinking beer and partying.

Well, needless to say I accomplished those goals and it has helped me to this day.

I look back on those nights frequently and at first I didn't know why. I now realize that it was the beginning of something that would propel me forward the rest of my life. It was the willingness to pay the price!

Many people say they want to lose weight, earn a lot of money, be successful etc. Sadly though, only a few are willing to pay the price it takes to have those things happen. I truly believe the sweetest rewards are the ones you work the hardest for. Just look at the Olympians and their overwhelming joy when they win a medal. All that hard work, all that "paying the price" and it has this awesome end result.

When it comes to being successful at whatever you do, it means you have to pay the price! That might mean saying no to that piece of cake or glass of wine if you're goal is to lose weight. It might mean getting out bed earlier to get your workout in because it is the only time you can get it done. In the business world it might mean working at an event on Saturday instead of goofing off so you can build your business. These are just a few examples but you could apply to anything including your relationships, your spiritual growth or learning something new.

Please believe this. Whatever big goal you want to accomplish, you need to realize that there is a price to be paid to get there. That price includes allocating time to accomplish this goal, discipline to stay focused and the willingness to endure and overcome challenges that come with the journey to get there.

When you do get there you will look back on that journey and realize that the price you paid was well worth it!

Begin the journey

Erik

The final frontier-Sleep

2010-03-03T11:58:00.000-08:00

I know many people who do great at eating right and exercising regularly. However, one of the things many of us Ameicans skimp on is good, old fashioned sleep. Here are some great reasons to get enough sleep each night. I'm one of these people, so I did some digging to research it's importance.

According to the National Sleep Foundation (NSF), sleep is essential for a person’s health and wellbeing, yet millions of people do not get enough sleep and many suffer from lack of sleep. For example, surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month, with 20 percent reporting problem sleepiness a few days a week or more. Furthermore, 69 percent of children experience one or more sleep problems a few nights or more during a week.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who had slept after learning a task did better on tests later.

Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps and road accidents.

Mood: Sleep loss may result in irritability, impatience, inability to concentrate and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

INFANTS
(0–2 months) 10.5–18 hours*
(2–12 months) 14–15 hours*

TODDLERS/CHILDREN
(12–18 months) 13–15 hours*
(18 months–3 years) 12–14 hours*
(3–5 years) 11–13 hours*
(5–12 years) 9–11 hours

ADOLESCENTS
8.5–9.5 hours

ADULTS
7–9 hours
(Taken from the National Sleep Foundation Web site)

How to prevent failure with fitness

2010-02-24T17:16:00.000-08:00

As a country, we are in the worst physical shape we have ever been in. I've been a trainer for 15 years, so I have heard just about every excuse in the book. Phrases like "I'm too busy" , "it's too hard" , "I've tried everything" and my personal favorite; "I'm just too lazy."

They are all pathetic excuses. In life nothing worth it is ever easy! Wake up! The people who succeed are willing to get their butts out of bed at the crack of dawn to get their exercise done. They take the time to plan meals and they have the discipline to say "NO."

Weight loss and fitness are not that complicated. Hard work, planning, consistent execution and discipline. There are no magic pills. Even though some shady scumbags say that there are. If you honestly believe that you can undo months or even years of bad eating and inactivity in one month then I have some great ocean front property in Iowa for you!

I know I'm ranting but I'm tired of people lying to themselves and those around them. What is it going take for people to realize that our health problems as a nation are largely related to laziness and poor lifestyle choices not "bad genetics". This problem is becoming a huge drain on our health care system. Costs associated with obesity are predicted to top 344 billion per year!!

Okay I'm off my soap box and want to offer 5 ways you can avoid failing and avoid becoming a statistic.

1. Ask for help-We all are good at certain things and lousy at others. For example I'm no good at marketing so I hired a business coach to help me plan my marketing and execute it. Guess what! it has improved tremendously. It cut down on my trial and error (which mostly consisted of error). So ask yourself "have I done a good job at exercise and eating right on my own?" If the answer is no, then time for some accountability and guidance. These are the # 1 and 2 reasons people hire trainers.

2. Sit down and set goals-Goal setting is hard mental work but well worth. Set both long and short term goals as well as a MASSIVE ACTION PLAN to get it done. Have someone review your goals and offer feedback. Sometimes we get overzealous and set goals that are not reaslistic, thus setting us up for failure and frustration. Do this somewhere quiet where you can focus, not in the living room with the TV blaring & kids screaming.

3. Find a support network-This could be your family. It also could be an exercise group. That is why bootcamps and group strength training have become so popular. It adds another layer of support and accountability. It's much easier to skip workouts when you know no one is expecting you that morning in the gym. Also, it is super important to get your spouse and family on board. I have seen too many people sabotaged by their families, because their families did not want to change with them. This can dramatically reduce your chance of success.

4. Review your goals and change it up often - Every 4-6 weeks re-evaluate your progress and make adjustments. Change up both your strength and cardio regimens to avoid plateaus and boredom.

5. Block time for exercise and food shopping. Sounds simple but if we do not block dedicated time to exercise and shopping for healthy foods we usually end up trying to squeeze in workouts and missing them. If you do not buy healthy food and have it ready for the week guess what....... you are more prone to make bad choices. If you fail to plan you plan to fail!

Well, there you have it! Five crucial actions needed to be successful. Most people do not take the time to consistently follow these and that is why they fail! So if you are serious, take the time, plan this out and set a strong foundation for your success. Nothing good comes easy my friends, but those things we work hard for are that much sweeter in the end!

80% Of Life Is Showing Up!!

2010-02-03T06:07:00.000-08:00

Find your ‘why.’

When you find your ‘why’ , your personal, underlying motivation for getting healthy and fit – then you tap into real commitment and your fitness success becomes a foregone conclusion.

Because when your ‘why’ is strong enough, you’ll show up for your training sessions, every time – without fail. As Woody Allen says, “80% of success is just showing up!”

One thing we know for sure…it’s easier to remember WHEN to show up if you’ve got it scheduled on your calendar!

And here’s something that’s profound. The irony of commitment is… it sets you free!

Nothing has the power to eliminate stress, anxiety and worry like commitment. Commitment sets you free – it liberates you.

Because we all recognize, at some level, commitment is inevitable if we really want what we say we want. It's commitment that empowers us to get what we want. Intentions are where you start and the goal is where you finish – but it’s your commitment that carries you through the race.

I hope that doesn’t sound ‘hokey’ to you…because it’s not. Commitment is the cure. Because commitment produces action, and action produces results.

What's up with detoxing??

2010-01-26T14:37:00.000-08:00

Detox has become a buzz word in the fitness arena these days. I see Jillian from biggest loser know has a two week detox. There are several detoxes that involve different regimens. Generally people will lose weight on these detoxes but usually much of the loss is water and not fat.

What do detoxes really do for you then?

First off it's not all about the weight loss it's about putting your body in a better environment to lose weight. Setting it up for success. Many people especially after the holidays have blood sugar that is about as stable as Hollywood marriage. In other words there blood sugar is rising and dropping low much like a roller coaster from eating processed foods and sugar. In a nutshell this creates a hormonal environment that makes it an uphill battle to lose fat.

You constantly have cravings especially at night
Your body is programmed to store versus release
Your energy levels are inconsistent

What a detox does is help stabilize those blood sugar levels it also will free up your colon (I know yuck) if you are not regular this can effect your body's ability to absorb nutrients and also increase levels of toxic substances.

In my opinion a good detox now and then is like changing the oil in your car. We all get off track and these help bring you back on track faster. The problem is most of them last 2-4 weeks and involve buying a lot of different foods for different days. Kind of a pain in the butt but if you can do it, great.

If you are like me and do not want to put your life on hold for this long but still see the value of a detox then a would suggest the RESET kit by USANA it's only 5 days and has proven very effective with many of our clients as a tool to get them on track and stabilize blood sugar.

I've posted a quick video link below that you can watch and learn about the program. It's quick and effective, but it's not easy. So if you are in a rut and feel you cannot get your eating on track, give this kit a try.

Quick way to look leaner!

2010-01-20T05:50:00.000-08:00

I used to do bodybuilding shows back when I was younger. I had plenty of time to dedicate to training for those contests and no real responsibility . It was one of the hardest challenges that I ever faced.

From that experience I learned a lot about nutrition and it's effect on the human body.

The absolutely quickest way to change how you look is to dial in you nutrition program and really start to eat well consistently day after day. You literally can see changes each week.

Back to bodybuilding. One of the main goals with bodybuilding is to get lean. That is where you really start to see your muscle definition and shape. Many people have good muscle development but it is hidden under both a layer of fat and a layer of water retention.

Eating better and exercising will help to get rid of the fat so what I am going to address is getting rid of the water under the skin that can distort definition and add inches of bloating, making us appear fatter and soft.

You can deal with this issue right now and get that water out from under the skin, giving you a leaner more defined look.

Here are some tips on how to do this:

1. Drink a lot of water to help flush out your body. Actually distilled water works very well helping your body get rid of excess water. You are running to pee all the time but it should subside as you get rid of the excess water. Stick with it & you will notice a difference! Remember the water intake formula is to take your bodyweight and divide it in half to get the number of ounces you should drink daily. So if you weigh 200 pounds you should be drinking 100 ounces per day. That's about 12.5 glasses!

2. Limit your sodium to under 2400 mg. Excess sodium makes your body hold water like a sponge. It's important to eat foods in their most natural state. Processed and frozen foods tend to contain higher levels of sodium. One example I remember is chicken. Frozen chicken contained around 900 mg of sodium and fresh chicken was around 50 mg.

3. Severely limit or completely eliminate wheat and dairy. For some reason these types of food really can cause you to bloat up. Instead of wheat use whole grains such as oatmeal, wild or brown rice and non-gluten products. Obviously this might be a hard thing for many people to do so focus on cutting back if not elimination. I have had many clients tell me that they didn't miss these things once they went off of them. Many times they actually felt better. As for dairy I recommend using a good calcium supplement instead of drinking a ton of milk. Do you realize we are the only species who drinks another species milk. Plus much of the milk is loaded with hormones and is processed taking much of the valuable nutrients out. The vitamin D is added back in usually in a second rate synthetic form. My advice is to find a good pharmaceutical grade supplement like USANA and depend on that versus milk for calcium.

These three steps can really help you start to feel firmer and leaner. Give them a try for yourself and see what you think. By adhering to these habits you might look and feel a whole lot better!

Felipe's greatest bootcamp hits of 2009!

2010-01-07T07:31:00.000-08:00

Felipe had really turned into a mean drill sergreant. Check out his bootcamp from the other day by clicking the link belwo and see some of his greatest hits of 2009.

http://www.youtube.com/watch?v=dcW9FW09x38

Goal setting tip #1 for the New Year

2010-01-06T05:35:00.000-08:00

A few years ago I had just gone through a divorce and was on a plane to LA . I decided it was time to start my life over and set some fresh goals. On that flight I must have set 30 goals for the year and maybe accomplished 2 of them. I was just a little overzealous to say the least.

I have always been goal oriented but have come to realize that narrowing your focus is more productive. When setting goals focus on a few things so you can really zero in your focus instead of trying to juggle too many balls at once. Eventually you will drop some of them.

As you look into the New Year pick 2-3 things per quarter to accomplish. Don't get overzealous like I did. Look at everything you want to accomplish this year and break it into phases where it is manageable instead of overwhelming yourself and not getting any them accomplished.

Have someone else look at them and give you some honest feedback. You want to set reach goals where you have to work hard but are attainable instead of trying to do the impossible.

Remember how do you eat an elephant? One bite at a time. So make sure this year you include both short and long term goals as well as checkpoints for both.

This will set you up for success.

SMART Goals for 2010!

2009-12-30T16:43:00.000-08:00

It’s a whole new year and you are looking ahead to what you want to accomplish this year. As your trainer, I need to get an idea of what you want to do and how I can best draw a map to assist you on that journey to your “holy grail” of fitness and wellness.

Take some uninterrupted quiet time to really work on this so 2010 is an awesome year of accomplishments and take you to new levels of optimum performance and fitness that can last a lifetime!

Use the SMART Method when setting resolutions and goals. This will clarify
where you want to go and what you need to measure to track yourself. "

"We can’t improve what we can’t measure."

S=Specific-
Determine exactly what you want versus a vague idea

Examples: “I want to get in shape”-vague

“I want to lose 3 dress sizes and 15 pounds”-specific

M=Measurable

Examples: “I’d like to get lean for my beach vacation coming up”

This doesn’t define lean. What do you consider lean?
“I want to weigh 200 pounds at 6-8% Body fat.” Right now
I’m at 12% weighing 213. Now there’s something we can track!
It is also important to track your goals.
We check in along the way to make sure you are on track to
achieve your goal.

A-Attainable

Set yourself up for success. To say “I want to lose 40 pounds this month” is not realistic, regardless of what some ads say. Make goals so you have to work hard for them but not kill yourself and get discouraged or give up your life to hit them.

R=Realistic

This goes hand in hand with A. If you are 5’ and weigh 200 pounds don’t set a goal of looking like a 19 year old supermodel or Arnold Scwartzenager. Stay away from the land of make believe that’s for people who watch Mr. Rogers.

T= Time Specific

Let’s face it, we work better and stay on track when facing a deadline. When I was bodybuilding I knew I had to get up on stage in Speedo-type posing trunks soon. That was motivation for me to stay on track with eating and training because I didn’t want to embarrass myself. I’m not saying run out and do a bodybuilding show but pick personal events such as reunions or trips to use as your deadlines. Good examples are: “I want to lose 30 pounds by Memorial Day weekend so I can wear a 2 piece and feel good about myself” Or maybe “I want to eliminate my back pain so I score in the no disability range on the pain scale by April 1 because that’s when golf league starts this year.”

Checkpoints/Short Term Goals

It’s important to have checkpoints along the way to keep you motivated. If you say “I need to lose 40 pounds by May” that’s a big number and a long time from now.

In addition to setting your final goal, set smaller goals such as “I need to lose 8 pounds each month. This will help you keep on track and gives you victories to celebrate along the way!

Make Your Goals Juicy!!!

As well as making SMART goals, it is important to add a little salsa to the mix and spice those babies up.

Which sounds better?

Example A: “I’d like to lose 20 pounds this year to feel better about myself”

Example B: “I’d like to discard 20 useless pounds so I’m a well oiled machine that
can kick some butt in tennis and at the same time dazzle my spouse
and turn heads in the room when we go out for dinner. This will
give me self confidence and energy to excel at my job and will
allow me to do active things that I couldn’t do before such as
hiking and snowboarding.”

Happy New Year!!

Our mega cool holiday campaign to provide potable drinking water for a village!

2009-12-16T06:25:00.000-08:00

1 in 8 peopl in this world do not have potable drinking water available to them so we want to do our small part to change that.! We have teamed up with a cool organization called Charity Water that build wells in these places that can provide whole communities and villages with potable drinking water.

Check out this video below where I get out of "Grinch mode" and actually wear a Santa hat. Beth Dean of Kaizen Fitness and I talk about our joint venture to raise $5,000 this holiday season in order to make this all happen.

http://www.youtube.com/watch?v=jjsdZwyfFeE

Click the link below it to go to our special charity website and help us provide drinking water for a village in Africa.

http://mycharitywater.org/p/campaign?campaign_id=2605

Top 4 most clueless people I've seen in the gym

2009-12-09T10:12:00.000-08:00

Have you ever gone to the gym or local health club and been annoyed at the cluelessness of some of the other members there? I have seen some of the most idiotic and rude practices there. These are people that probably hold down professional occupations but for some reason go brain dead when they arrive at the gym.

Anyway here are the top 5 of my biggest annoyances at the gym.

1.) The camper outer- This person usually has a newspaper or appears to be taking nap on the equipment. They seem oblivious to others wanting to use the equipment that they are on. When you ask them to work in they tell you they have some insidious number of sets left like 10 and make it clear it isn't okay to work in with them in but laying on the equipment like a couch for an hour or so is.

2. The screamer- This is usually some meat head who is trying to feed his ego by yelling so everyone can watch him lift. The funny thing is that when you really look at these guys lift their form is pretty lousy and many times they cheat. I'm no psychologist but I think these guys must be filling some need for attention that they do not get elsewhere. Unfortunately for them most of that attention they get is negative and really they impress no one.

3. The robo-lifter-This guy usually has every strap, wrap and belt known to man on him. He spends an hour just getting on all his "gear". I'm sorry but if you have to wrap and strap for every weight you are lifting guess what it's too much weight!! Like the creamer thus guy is a poser he justs wants to look like he knows what he is doing but really he doesn't.

4. The player- This guy seems to focused on one thing and one thing only picking up women. He does a few sets of curls here and there but most of his time is spent talking to various females. Someone needs to tell him that this is not a singles bar. Sometimes this guy can become a camper outer as well if there is an attractive lady on the next piece of equipment.

5. The thief-This person can be male or female. They will take over a piece of equipment that you are using even if you put your towel, workout book and engrave your name on it. As soon as you turn your back your stuff is flung off so they can get their sets in. You probably would have let them work in had they asked but they don't ask they just swoop in and commandeer the equipment like pirates taking over a ship.

Well, I don't like to be negative but I'm human there are things that bother me. I wish every health club and gym would make etiquette classes mandatory. Think of it this way. If you went golfing, would you talk loudly on your cellphone while someone was teeing off or would you budge in front of another foursome? No way. So there is no reason for anyone to behave this way in the gym.

My top 4 meal replacement bars

2009-11-25T05:49:00.000-08:00

There are a lot of meal replacement bars on the market. Many make claims such as "zero net carbs" and "perfect ratio" etc. but there are some I really like based on cost, ingredients and overall nutritional breakdown. A good meal replacement is useful for filling gaps between meals so you don't get into starvation mode and overeat during your next meal. They are easy to transport and use while you are out and about.

Here are my top 4 that I recommend and why:

1.)USANA Peanut Butter Crunch Bar-I'm a little biased here because I'm a USANA distributor I admit, but that is exactly the reason that I carry their products. I feel they are top quality. The peanut butter tastes great, has low sodium(135mg), fiber, a good mix of carbs protein and fat (50% carb, 30% protein, 20% fat). It is only 150 calories and contains no high fructose corn syrup unlike many other other bars that can spike your blood sugar.

2.)Zone Perfect Bars-I used to be down on these guys but have recently changed my tune. These bars taste great and have a great ratio of carbs proteins and fats(40% carb, 30% protein, 30% fat). . They have lowered their sodium to 200 mg down from 250 mg. and have 2g of fiber as well.

They have low calories at 190 calories per bar and are also very cost effective; sometimes less than $1 a bar. In addition, there are a lot of flavors to choose from.

3.)Balance Bars-Very similar to the zone bars a little higher in calories at 210 per bar but a good ratio of carbs protein and fats(40-30-30). Low sodium at 140 mg per bar, no high fructose corn syrup and very cost effective. They also have a lot of flavors to choose from.

4.)Supreme protein bar-These taste great but are little more expensive. The protein content is a little higher in relation to the carbs

but this is okay for those trying to lose bodyfat and increase protein. They contain high quality whey protein and are low in sodium
(150 mg) for the small bar. The original is version is300 calories and 300 mg sodium for athletes and bodybuilders but the new carb conscious bar is only 150 calories. It was voted "Protein Bar of the Year" in 2008.

So there you have it. Four bars I feel are good choices for meal replacement bars. Try them all and rotate so you don't get bored with them. Each company keeps coming out with different flavors for variety. I don't believe that you should live on protein bars but they can be a great tool to keep you on track by adding them in for your 2-3 daily snacks along with 3 meals. This is much easier than carrying food with you all day. Give them a try!

Also you if you have a favorite please reply to this post and let us know what it is and why.

My Top 4 Eating Out Choices in the Area

2009-11-18T07:17:00.000-08:00

Eating out can be game of food roulette. When you are trying to lose weight or stay lean it is always good to plan ahead, especially when it comes to eating out. Here are my top 5 top choices in the area. Please feel free to share any of the good options that you find so others can benefit. I've included the restaurant and why I like each of these:

1.)Walnut Gorgonzola Salad-(Chianti Grill)-A tasty salad with a light dressing, good fats from the walnuts fresh, chicken(protein). Overall good mix of nutrients!

2.)Cranberry Chicken Salad-(Doolittles)-Another yummy salad with good fats from almonds, light but delicious dressing, good crunch to it as well. Plenty of good protein from chicken.

3.)Chopped Chicken Salad-(Jakes)-This salad is one of my favorites. Jake's is awesome for watching a game and has awesome salads as well. Good balance of vegetables and protein. A nice crunch with scallions , craisins, feta cheese and sweet poppyseed dressing to really give it some taste.

4.) The #3 Unwich Tuna Lettuce Wraps-Jimmy Johns- This is my favorite on the go meal. Unlike a lot of other fast food places the tuna here tastes great and there the ingredients fresh. Many clients have told me these have been lifesavers. Although I am not a huge fan of fast food this one gets my thumbs up!

These are just a few of my favoirtes but please post any healthy choices you may have found so we can share it with others. Eating out definentely does not mean you have to blow your plan!

Prep the body properly!

2009-11-12T12:36:00.001-08:00

For many people a warm up simply consists of 5 minutes on a cardio machine and just a few stretches. This is not always very efficient or effective. One warm up that we employ at Puravida Fitness was developed by Chuck Wolf, a guru in the fitness field, called the "Flexibility Highways". You are basically stretching every muscle in your body in every direction in 5 minutes! Unlike static stretching which can actually shut the muscles down (not something that you want to happen before exercise) the "Flexibility Highways" warmup utilizes active stretching which prepares the body to move. We made a short video detailing the 4 exercises involved in this warm up. Check it by clicking the link below and go to the multimedia training center under videos to see this warm up. Give it a try before any exercise that you do.

http://www.puravidafitness.com/

kare11.com | Twin Cities, MN | Woman told she'd never walk again picks up the pace

2009-11-03T07:46:00.000-08:00

kare11.com | Twin Cities, MN | Woman told she'd never walk again picks up the pace

The Breakfast Solution

2009-10-28T16:52:00.000-07:00

We look at people's food journal's all the time. One thing that many people neglect is eating a good breakfast many times it's one of two things

1.)No breakfast at all which cause low blood sugar that eventually turns to hunger later on in the day. This is not an ideal setting for burning fat and maintaining lean mass. We want to stoke the metabolism in the morning with some good low glycemic carbs, high quality protein, essential fats and fiber. That is an ideal breakfast.

2.)Eating too many high glycemic carbs-Another thing we see is someone who eats a bagel, juice and cereal many times which are high glycemic and not very nutrient balnced. This actually send the blood sugar up causing a spike which leads to a crash later in the day and causes cravings as well. Once again not an ideal situation for those who are trying to lose body fat and add lean mass.

Even though people know this is a bad habit they still find it difficult to fix when they are dealing with kids, getting ready etc. They just do not have time to get up and fix themselves a peoper breakfast so what should you do.

Here is a great solution! A high quality meal replacement shake you can blend up in a matter of minutes and one that contains all the essential nutrients that we are talking about. We like to use our USANA nutrimeal shakes which contain low glycemic carbs, high quality whey and soy protein, essential(good) fats and fiber. We can mix these with fruits and other ingredietns to create a quick, tasty and most importantly HEALTHY breakfast option, This works great for many of our clients.

Here are some of our 3 of our favorite smoothie recipes we like.

Banana Smoothie
2 scoops Vanilla Nutrimeal
8 oz. orange juice
4 oz. water
1 medium banana
1 scoop Soyamax

Pina Colada Shake

2 scoops Vanilla Nutrimeal
1 tsp. coconut extract
1 tsp. vanilla extract
1/8 cups (2 tbsp) crushed pineapple (or fresh)

Mix well

Cappachino

Dutch Chocolate Nutrimeal
Soy Milk
ice
Splenda, instant coffe & dash of cinnamon
Mix everything together with a blender.
You will be amazed at how good and legal this is.

Chocolate Malty

2. scoops Dutch Choc. Nutrimeal
1/2 tsp. coconut extract
1/2 tsp. vanilla extract
1/2 sm. banana
1 scoop Soyamax
12 oz. skim milk

Do you buy what you sell??

2009-10-21T04:12:00.000-07:00

Personal training has really taken on a new direction these days. It's becoming more focused on coaching instead of just administering workouts. I've seen my own career evolve over the past 15 years. Recently I saw a blog post by one of the coaching organizations I belong to. It was titled "do you buy what you sell" and it was geared at us trainers. The basic premise was that we as trainers are good at coaching others and we believe in our product which is essentially coaching but do we invest in coaching ourselves. This was a big time calling out of personal trainers.

I may be a good trainer but have struggled with owning my own business; definitely the biggest challenge of my life. I had invested in coaching programs before but they typically only lasted 6-8 weeks. The problem I was finding was that while I was making changes during the coaching class, a few months after it was done I would start reverting back to old bad habits. I decided to take a look in the mirror and honestly answer the question "As a coach, do I really believe in coaching?"

Well, I went to a mega training event for fitness business owners in Florida last weekend. There was nothing in the subject matter about being a trainer! It was solely about being a good business owner; a totally different type of event than I was used to.

As I sat and listened to some great presentations by people in my field, I started to realize that it was time. Time to step up and really ask for the help I need to take my business to the next level. I pulled the trigger and decided to commit to a major business coaching program and really focus on creating a more powerful business that can impact larger numbers of people and create full time jobs for trainers I bring on board. I had to admit that I can't do it on my own. I need help and there is no shame in that!

In life we are all given different attributes. Some of us are skilled at developing businesses and making them thrive. Others are better technicians, like myself. The fact is we all need to rely on each other. I often tell people who beat themselves up for not being disciplined enough to exercise on their own and eat right, "Look if everyone was good at this fitness and nutrition thing than I would not have a business."

The point is, I'm no different than the client who works with a trainer and gets results but goes on their own and starts slipping back to eating junk food and skipping workouts. I'm the same way - just in a different aspect. I admit some of my pride was keeping me from asking for more help in an area that still challenges me.

I've decided to get real with myself and get my own "trainer" for my business so I can get results just like my clients do and will quit spinning my wheels.
I really do "buy what I sell."
What are some areas you could currently be investing in? Maybe it is not exercise but maybe it's home repairs or finances. Whatever the case, I encourage you to take a look at the areas you are struggling in and ask for help. I bet it will feel like weight has been lifted off your chest. Let me know!

The biggest enemy facing you

2009-10-14T03:56:00.000-07:00

I've spent 15 years as a personal trainer and when it comes to people having success; whether it be weight loss or lifestyle changes, there is one enemy that consistently rears it's ugly head.

You probably know this enemy because you see it everyday. Have you figured it out? Who is the #1 person who will sabotage your efforts and set up the same old road blocks? THAT PERSON IS YOU. Yes, many times you are your own worst enemy.

We can be hard on themselves. We expect perfection out of ourselves and when we slip up or don't achieve our goals, we beat up on ourselves. The bottom line is none of us are perfect..... not even close.

Many people think that because I'm a trainer I never eat junk food and always feel like working out. The reality is, many times we trainers struggle as much or more than the average person. We tend to put pressure on ourselves to be role models for our clients. Sometimes when we spend time managing everyone else's programs our own routines suffer.

Making lifestyle changes can be looked at as a war with yourself. You will win many battles and lose some along the way,but if you keep trying you will be victorious in the end! So when you have a setback don't get down on yourself. Look at it as a learning experience. Maybe you went to a party without eating something first so when you got there you were starving and all the treats were too tempting to pass up. You could say next time "I am going to eat something healthy beforehand so I'm not hungry" and those temptations won't be as strong. Maybe you tend to skip exercise because by the time you get done with work you are too mentally and physically fatigued. The solution may be getting up earlier and getting done first thing.

My final point is that you have to believe in yourself. I often tell clients that if this stuff was easy for everyone that I wouldn't have a business. There is no shame in asking for help, either. We are all blessed with different strengths and attributes so we need to rely on each other. I might be good at exercise and eating right but really need accountability in other areas of my life such as finances and spirituality.

Remember in life nothing good comes easy and when it comes to taking care of yourself, remind yourself that "YOU ARE WORTH IT."

Fix the flat!

2009-10-06T15:37:00.000-07:00

I see many times people quit the first time they eat something bad or miss a workout when they are trying to lose weight, get in shape and make positive changes. Many times we think that we have to perfect when it comes to losing weight or getting in better shape.

This is simply not the case. Getting healthier is about being consistent not perfect! It's usually tow steps forward and one step back. If you were to move two steps forward and one step back everyday for a year you would be 365 steps ahead form when you started not at zero! My point is that there will be days you stress eat or overindulge but if the days you stick to your plan significantly outnumber the days you fall off than you will make tremendous progress. I've seen it happen many times with clients who keep pushing forward even when they have bad days or weeks.

I like mountain biking because the courses are very challenging and unpredictable. I liken the quest for better health and weight loss as very similar. If I was on a tough mountain bike course that I always wanted to do and i had a flat tire, I would not throw my bike in the woods and quit. Instead I would fix the flat tire and move on.

You should look at those days were you blow your eating or skip your exercise as flat tires. Figure out how you can fix your ""flats" and move on. Maybe it's moving your workouts to the morning when you have more energy and more free time or perhaps it's carrying snacks on you so you curb your appetite in the afternoon and avoid the overwhelming hunger that seems to come during dinner which causes you to overeat each night. Whatever it is you need to fix the problem and move and also forgive yourself because anything that is truly worth it is challenging and flat tires are part of the journey. Look at them as temporary setbacks and learn from them instead of beating yourself up and completely giving up.

Getting Out Of Your Box!!

2009-09-30T04:10:00.000-07:00

Everyone likes to talk about going to the gym to do cardio or weights. We get into a mindset that we always need to either be on a machine doing cardio or running outside. That's about as creative as it gets. Well, dare I say it, that can get BORING! That's coming from a personal trainer.

Doing the same thing over and over again leads to monotony and stale fitness routines. I know over the past year I have replaced my favorite cardio activities with mountain biking because it gets me out enjoying area parks and gives me a great cardio workout at the same time. In the past I never would give it a chance because I viewed it as something that wasn't for me.

Often times I see people do this. They discard something as "not for them" before even trying it and when they actually try it guess what, THEY LOVE IT!! The challenges/events we run during The SUMMIT and JUMPSTART CHALLENGE as well as our fitness retreats are designed to get people out of their boxes.

Last weekend we did several "out of the box" activities such as a power hike through a State Park where we had the hikers track their heart rate and calories burned. Low and behold, at the end of the hike many of them had burned hundreds of calories while pushing their heart rates into a good working range. Who would have thought a walk in the woods could do that?

We also did kayaking. Talk about a great core workout! Where would you rather be a sunny day in Minnesota. On the water or in gym on an elliptical?

My take home point from all this is that fitness needs to be lifelong. There are many ways to challenge your body and they don't all have to be in the gym. Yes cardio machines and weights are important but they are only part of the puzzle.

We have some great activities available to us here in Minnesota. Hiking, canoeing, cross country skiing, snowshoeing, mountain biking, kayaking, rollerblading to name just a few. I'm sure there are other activities that I have missed but my point is, the next time an opportunity comes up to try something new don't disqualify yourself. You might find that it is just the refreshing challenge you were looking for!

Competitive Spirit!

2009-09-24T08:33:00.000-07:00

Many times we are told that competition is bad and that everyone should be a winner. Personally I think this is a crock. Competition is what makes us better. When people don't have anyone pushing them they tend to coast and not give it their best.

Last weekend I did a mountain biking race for the first time and I had some friends doing it with me. One of them is an active 50 year old who is competitive like me. We pushed each other during the race and I know I worked a lot harder than I would have had he not been on my tail the whole time. Him trying to catch me.... me trying to stay ahead. In the end we were congratulating each other for pushing each other hard.

Right now we are running the Jumpstart and Summit programs and it amazes me sometimes how people shy away from a challenge so easily. There is an old saying that says nothing good comes easy. If you look at life everything is competition in some form.

You compete when you're out there dating and trying to find a spouse. You compete in business. Everywhere you go there is some form of competition. The concept that everyone should play nice and just get along is a sham. I do not mean that you have to be a jerk. I always respected people who give me good competition because it makes me bring out my A-game. Otherwise I would probably slack off.

So to put my money where my mouth is I'm going to jump in the Jumpstart challenge with a fellow trainer. We will compete against the clients, not for places or prizes, instead so we get better. Sometimes we are so busy taking care of others we let ourselves go. So it's time to put up or shut up.

Some of you I know won't agree with me and that's okay but in my own life competition has made me better and forced me to keep moving ahead and improving. During our last Jumpstart contest I saw it do the same for many of our clients as well.

And really competition does not have to be against someone elsehead to head. It can be mastering a tough mountain bike course, beating personal your best 5k time or doing a triathlon. My final point is that it is good to push yourself and get out of your comfort zone. You may find it addicting and rewarding at the same time!