New Year New You

It's new years eve and as usual people are making resolutions about what they want to accomplish in the up coming year. Getting fit seems to be one of the biggest goals that most people set for themselves going into a new year. And while nothing really worth having is ever easy to attain, there are some simple steps that you can take to help you keep all your promises to yourself.

Tips For Resolutions

• Make your resolutions realistic. While it's always a good practice to reach for the stars, goals like everything in life have to be achieved in stages. Trying to accomplish to much to soon is a recipe for disappointment and ultimately failure.
• Some people define insanity as doing the same thing, the same way but expecting a different result. Don't set goals that you have tried year after year and failed to accomplish. If you are not committed to the task, don't try to fool yourself into thinking that you are. Again, you are setting yourself up for disappointment.
• Create a concrete plan. Written plans are more specific and more streamlined. All successful businesses start with a written plan, the same should be true with your fitness resolutions.
• Be flexible. The only constant in life is change. Be prepared to modify or even change your goals to fit your current situation. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. Examples: Finding time to workout with a busy workload or choosing an alternative to that fating meal.
• Tell friends and family about your goals. These are the people that should support you along your journey. They will also hold you accountable to yourself if you become complacent or tired. Remember, they are only there to help, the real work must be done by you.
• Revisit your goals often. Revisiting your goals allows you to determine if you are still going in the right direction to achieve them. It helps you to better prepare for the possible road blocks that could come and trip you up. It also give you an opportunity to refine or change goals that you may have already achieved.
• Finally, give it time. I've seen so many people give up on their resolutions simply because they weren't patient. You cannot change a lifetime of bad habits overnight. Give yourself time by setting a realistic timetable; six months or maybe the whole year. As much time as you need to accomplish your goals.

Statistic say that most people abandon their new years resolutions within six weeks of starting them. On average, about 20% of us keep our resolutions. Your goal for the new year is to keep each and every promise that you make to yourself. Follow my tips and I guarantee you will achieve everything you want in the upcoming year. See you on the other side. Thanks for your ear and keep reading!

Battle Of The Season

It's that time of year again, cold and flu season. Yep, the time when Americans race to their local clinics and hospitals to get shots for the flu and drink tea to battle colds. Did you know that the U.S. spends $20 billion a year on the common cold? Yes, you read right, the common cold costs the U.S. economy roughly $20 billion a year, much more than other conditions like asthma, heart failure, and emphysema.

"From a bottle of cough syrup to missed time at work and school, the price tag of catching a cold really adds up," says researcher A. Mark Fendrick, MD, with the Consortium for Health Outcomes, Innovation, and Cost Effectiveness Studies at the University of Michigan, Ann Arbor. His study appears in the Archives of Internal Medicine. In it, he reports the results from a nationwide telephone survey of more than 4,000 U.S. households. Nearly 75% reported suffering from a cold within the last year, with an average of 2.5 episodes.

The study reports that Americans spend $2.9 billion on over-the-counter drugs and another $400 million on prescription medicines for symptom relief. Also, more than $1.1 billion are spent annually on the estimated 41 million antibiotic prescriptions for cold sufferers -- even though antibiotics have no effect on a viral illness. When added to the workdays missed by employees suffering from a cold, the total economic impact of cold-related work loss exceeds $20 billion.

Wow! I've always believed that a healthy immune system was the way to combat the common cold. With that in mind, here are a few tips to help you battle the season:

• Take supplements daily. The daily supplementation of certain vitamins, minerals, and herbs will support the immune system to ward off infection. Some of the most effective supplements are; Vitamins A, C, and E, zinc and selenium.
• Wash your hands often. We've discussed before how much hand washing cuts down on viral transfer.
• Get proper rest. The body needs it to function and heal itself.
• Drink water. Staying hydrated helps all of the functions of the body operate more efficiently.
• Limit sugar intake. Sugar limits the production of white blood cells. White blood cells fight bacteria and virus’ in the human body. Without normal white blood cell production the immune system will not function.

This is it! Your guide to beating the common cold. Don't wait for your immune system to fail, be proactive and never catch a cold again. Thanks for your ear and keep reading!

The Snack Attack!

You know what I'm talking about. It happens when you try to lose weight or decide that you want to eat healthier. You know, you start out really good, eating fruits and vegetables, good protein. Then comes the attack of the snacks!

You start craving your favorite junk foods; chips, cookies, donuts, sodas and just about anything fried. The drive to cheat becomes unbearable then, bam! Another one bites the dust.

Okay, lets be honest. No one ever really overcomes the desire to snack. We've been hardwired to snack. In fact, our metabolism works better when we snack. The problem is not snacking, but what we are snacking on.

So, the secret to gaining control over the snack attacks is not fighting it, but changing your choices of snack foods and drinks to give your body the boost and nutrients that it needs.

Tips On Snacking

• Give healthy snacks a chance. If you try some of the healthier snack alternatives out there, you may find that you enjoy them.
• Avoid trans fats. You've no doubt heard of the trouble with trans fats by now (they raise "bad" cholesterol and lower "good" cholesterol). Anything with "partially hydrogenated vegetable oil" listed among the ingredients on the label is suspect.
• Be a label detective. Check out the Nutrition Information label on the back. This will tell you what the company calls a portion of that food. If the label says a serving is 1 ounce of chips and you eat 2 or 3 ounces, double or triple the nutrition information numbers.
• Don't snack if you aren't really hungry. Research has shown that when people who aren't hungry eat a snack, they tend not to reduce the number of calories they eat at dinner. The researchers believe this is evidence that snacking can play a role in obesity.
• Avoid high-fat snacks. There are lots of reasons to avoid fatty snacks, including the possibility that they actually encourage overeating.

You are not helpless when it comes to the snack attack. Follow these healthy tips and you will be well on your way to taming, if not totally controlling, your urge to dive into that tub of pudding. Thanks for your ear and keep reading!

Happy Holidays

It's that time of year again. When most people throw caution to the wind and celebrate the holidays by eating and eating and eating. While the holidays should be a time of celebration, over indulgence will only lead to remorse and excessive weight gain.

The American Heart Association Reports that some people gain as much as 5-10 pounds over the holiday season, between Thanksgiving and New Years. Holiday foods can be tempting, but you don't have to fall victim to the holiday bulge. Making a few changes to your holiday menu will help you enjoy your meal and leave the guilt behind.

Tips On Holiday Eating

• Make sure that you are exercising leading up to the holiday. You'll be less likely to sabotage your program by over indulgence.
• Plan a physical activity for after the meal, so that you're less likely to want to overeat.
• Eat small meals throughout the day rather than one large feast. You'll likely make smarter decisions when choosing foods this way.
• Make sure you fill your plate with a variety of foods. Don't forget your vegetables and use proper portions when choosing meats.
• Change how you cook a dish, use healthy oils, bake instead of fry and use herbs instead of salt.
• Find new healthy recipes to introduce to your family. This will allow you to create your own holiday tradition.

With a little bit of planning you can defy the odds and beat those holiday pounds. Eat more fruits and vegetables, drink your water and exercise. Then when you decide to treat yourself, don't over indulge and you can leave the holiday guilt behind. Thanks for your ear and keep reading!

Child's Play

We all know of the childhood obesity epidemic that our nation is facing. Children as young as elementary school age are facing ailments that have been traditionally seen in older adults, high cholesterol and painful joint conditions; a soaring incidence of type 2 diabetes, even a spike in childhood gallstones.

With one in three children in this country overweight or worse, the future health and productivity of an entire generation could be in jeopardy.

This is why it is so important for kids to get involved in physical activities. Every child and adolescent needs exercise. Regular exercise helps with weight control, helps strengthen bones, and can improve cardiovascular risk factors. Mental health may also benefit. An active childhood may also lay the groundwork for a lifetime of fitness.

As a trainer, I've trained many young athletes. I've been able to witness first hand the benefits that being physically active has had on them, not only physically but mentally as well. Research shows that exercise and sports can increase a child's self-esteem and academic performance while decreasing the likelihood of disease and drug use. There is also evidence that exercise in the form of organized sports can improve social relationships, help with physical challenges, and teach problem solving by providing honest competition.

A sedentary lifestyle can have detrimental affects on children now and later. Parents should encourage their children to be active and also be active with them. There are no shortcuts, start early and finish strong. Thanks for your ear and keep reading!

Benefits Of Eating Fish

On the one hand, fish is a low-fat, high-protein food that fits perfectly into a healthy diet—and should be enjoyed at least twice a week. Yet we are also told that eating fish can expose us to dangerous contaminants such as mercury, and chemicals such as PCBs. So is fish good or bad for us?

A report by the Institute of Medicine concludes that eating fish twice a week is indeed good for us—that the potential cardiovascular benefits outweigh the risks of exposure to contaminants, and that government agencies should do a better job of promoting this message.

Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings include:

• Asthma – children who eat fish may be less likely to develop asthma.
• Brain and eyes – fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
• Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
• Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
• Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
• Diabetes – fish may help people with diabetes manage their blood sugar levels.
• Eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.
• Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
• Prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby.

While it is recommended to eat one to two fish meals a week, it is wise to avoid fish high in mercury. Excess mercury appears to affect the nervous system, causing: numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain; increased risk of heart attack.

Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. Pregnant women, nursing mothers, women planning pregnancy and children up to six years old should avoid these fish. Bottom feeder species, such as catfish, may ingest more pollutants. Thanks for your ear and keep reading!

Grass Anyone?

Wheatgrass juice. That little cup of dark green juice pressed from young wheat plants can be found at virtually any health store and juice bar. Wheatgrass refers to the young grass of the common wheat plant, Triticum aestivum, that is freshly juiced or dried into powder form for animal and human consumption. It mainly provides chlorophyll, amino acids, minerals, vitamins, and enzymes. Wheatgrass juice is extremely beneficial not only as food, but as an overall tonic for various ailments.

Wheatgrass is grown through a process known as sprouting. Sprouts are "complete foods" because they contain all other essential dietary nutrients, along with the enzymes to help assimilate them. They are easily digested and enter the bloodstream quickly. The nutrients in wheatgrass juice are completely assimilated by the human body in 20 minutes. For this reason sprouts are "quick energy" foods. Wheat sprouts contain four times more folic acid, and six times more Vitamin C, than unsprouted wheat or ordinary grass.

Benefits of Wheatgrass

• Wheatgrass energizes and reduces fatigue.
• It is a appetite suppressant.
• Wheatgrass juice improves metabolism.
• It improves digestion.
• Wheatgrass juice enriches the blood, removes blood disorders, & lowers blood pressure.
• Wheatgrass juice is antibacterial and helps cleanse the liver.
• Wheatgrass juice is good for skin problems and improves complexion, treats acne, and removes acne scars.
• Wheatgrass juice keeps hair from graying & removes dandruff.
• It boosts the immune system, calms the nervous system and promotes regularity & helps fight constipation.
• The chlorophyll present in wheatgrass will wash drug deposits from the body, neutralize toxins in the body, help purify the liver, and prevent aging. The chlorophyll also stabilizes blood sugar levels.

This is far from a complete list of all the benefits that wheatgrass has to offer, but this information should be convincing enough to make you understand the importance of this herb. So next time you order a juice or a smoothie, go for an extra shot of wheat grass in it! Thanks for your ear and keep reading!

Lose The Fat Keep The Muscle

I get questions often from folks in the gym who want to lose body fat but are afraid of losing muscle. The truth is that it is inevitable that during the mass building phase, body fat will increase. But getting down to that ideal cut look is not impossible and you don't have to sacrifice hard earned muscle to do it.

Tips To Reducing Fat & Keeping Muscle

• Lift Heavy While Dieting. The common mistake that many people make is that they want to "lift for high reps" to tone the muscles. Tone is a result of having a low body fat percentage, not the type of lifting you are performing. The reason you want to continue to lift heavy and make strength gains is that you want to make sure your body holds on to that hard earned muscle. If you lift light for high reps, your body doesn't have any reason to keep that muscle mass.
• Burn The Fat Slowly. Give yourself time to get lean. Many people decide they want to get in shape two months before summer or a vacation. This is not very effective. The slower you reduce body fat, the less likely you will lose muscle mass. This makes sense because in order to lose body fat you need to eat less calories than what you burn and you need to perform a significant amount of cardio. In order to drop fat quickly, you have to go too low in calories to maintain the current amount of muscle you have. You will lose muscle mass. If you create a slight calorie deficit and lose only 1 to 2 pounds a week, you are much better off.
• Perform Interval Training. I've written already about how I favor interval training. Interval training is the most effective way to lose body fat without sacrificing muscle. To see the evidence, let's compare these two types of cardio in a real world situation. Sprinters have much more muscle than marathon runners. Sprinters perform a quick burst of effort, followed by a period of resting. Marathon runners train using the "slow and steady cardio" that is recommended by most trainers. When you alternate intense sprinting followed by a minute or so of a less intense effort, you will burn body fat while keeping that hard earned muscle.
• Eat Clean But Be Realistic. If you try to go too strict on your diet, you won't be able to maintain your diet for very long. I personally follow an 80% -20% rule where 80% of the time I eat really clean. The other 20% gives me a chance to blow off steam and eat a little junk.

Follow these few tips and you'll be sure to have that cut look while keeping those bulging biceps intact. Thanks for your ear and keep reading!

Toxic Table

I think by now that its common knowledge that fast food is bad for you. After the movie "Super Size Me" came out, fast food restaurants were scrambling to try and add healthy choices to their menus. Recently however, researchers provided concrete scientific proof of just how detrimental to health fast food really is.

A University of Minnesota study published in the British-based journal The Lancet documents some of the health consequences of a fast food diet. The study examined the regular eating habits of 3,000 people between the ages of 18 and 30. After 15 years, they found that those who ate a fast food meal at least twice a week were at least 10 pounds fatter than those who ate fast food less than once a week. The study also showed that a regular fast-food diet raised the risk factors for type two diabetes, which is linked to obesity. Other studies have shown that fast food can lead to certain types of cancer.

Even more alarming is that fact that obesity rates for children have doubled over the past 20 years, and overweight children are being diagnosed with obesity-related illnesses such as diabetes, sleep apnea and respiratory illnesses. It is estimated that kids get up to 40 percent of their meals from fast-food chains.

Fast food chains do not alert their customers to the hazardously high calorie and fat content of the food they offer and the portions served by fast food chains are far larger than the recommended portion size for most foods. The high caloric content of these large servings leads to weight gain, obesity and other dangerous health problems.

Nutrients from the food we eat allow us to burn fat and be healthy. To say fast food has a “nutritional value” is an oxymoron. There is absolutely nothing nutritional about fast food. Fast food simply feeds hunger and/or your immediate craving. Fast food does not feed your body in the form of usable lasting energy or building materials, the essence your body thrives on for life itself. Stay away from fast food. Your body will thank you. Thanks for your ear and keep reading!

Reminder: I'm Positive! It Works!

A friend recently told me that he was just getting over depression. I was surprised because I see this person quite often and had no idea that he was having these feelings. I told him as much and his reply was " I didn't know that I was either until I wasn't." He went on to say that he knew a change was needed when he could no longer find the energy to do the things that he loved. His solution to recalibrating his life and regaining his positive outlook was to distance himself from what he saw as his problem, a toxic relationship. His situation started me thinking again about how important positive thinking is.

Somebody once told me that "If you only see darkness at the end of the tunnel its because you're on the outside looking in." It hard to explain to someone the importance of being optimistic, really, like the old island saying goes "Who feels it, knows it." But even though we all experience different types and levels of stress in our lives, the one thing that links us all is our attitude and how we choose to deal with these situations. We've spoken before about letting things go. If it's inevitable don't worry about it. Many of us spend so much time focusing on things that we can't change that we miss the opportunity to do real good with things that we can. And we all know that excessive stress and worry lead to health problems.

A study in the August 2002 issue of Mayo Clinic Proceedings reports that people who expect misfortune and who only see the darker side of life don't live as long as those with a more optimistic view. Researchers evaluated results from a personality test taken by participants more than 30 years ago and compared them to subsequent mortality rates. They found that people who scored high on optimism had a 50 percent lower risk of premature death than those who scored more pessimistic. Clearly, there is a link between positive thinking and quality of life.

Of course, life inevitably presents challenges and frustrations but it's up to you to look for ways to conquer them while improving your life and enhancing your overall being. You must find a way to stay as positive, vibrant, healthy and energetic as possible. Your life depends on it! Thanks for your ear and keep reading!

Putting It All Together

For years I have been a proponent of cross training. Cross training is using two or more types of exercises in successive workouts. Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that develops after months of the same exercise routines.

Cross training increases your fitness and allows you the freedom to vary the stress placed on specific muscles or your cardiovascular system.

Cross Training Benefits

• Total-body fitness: With the possible exception of activities such as rowing and Nordic skiing, no single sport will provide a total-body workout. A steady diet of walking or running is great for the legs, great for the cardiovascular system, and certainly beneficial for overall health but doesn't do much for the arms, for example. Swimming is great for the upper body but doesn't have much to offer the lower body. Put walking or running together with swimming, however, or swimming with cycling, and you're working all of the body's major muscle groups for optimal health and greatly improved overall muscular fitness.
• Improved cardiovascular fitness: Cross-training allows you to tax your cardiovascular system more thoroughly than is likely with any single activity, and do it with less risk of injury. For example, you can walk or jog only a certain amount of time before your legs get tired and your feet start to complain. But you could run until your feet tell you you've had enough, then hop on your bike or into the pool and continue to exercise your cardiovascular system while "resting" the muscles you used while walking or running. This is a particularly effective way of exercising for those of us plagued by old injuries or arthritic problems.
• Injury prevention: Cross-training helps prevent injuries in several ways. First, by cross-training, you're spreading the physical stress of exercise over a greater area of the body, so you're less likely to overwork any single joint, muscle, or muscle group. For example, suppose you walk briskly for 30 minutes, three times a week; you'll gain all the health benefits provided by this type of activity, but if you're particularly heavy, or have some inherent weaknesses in your knees or feet, then a steady diet of walking could lead to injury, or at least to overtraining or discouragement. If you walked one day, cycled the second, and swam the third, however, you'd still be gaining the significant health benefits of aerobic activity but with much less chance of injury. Cross-training also helps prevent the muscle strength imbalances that can develop from single sports; for example, combining walking or jogging with cycling develops more balance between the muscles of the front and back of the legs.

Cross training increases your fitness and allows you to vary your workouts. With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. Thanks for your ear and keep reading!

Eat Your Way To Recovery

One of the keys to maximizing your hard work in the gym is to replenish yourself with the proper foods after training. Even if you don't feel like eating, your body needs the nutrients and protein to recover, repair and stimulate muscle growth. Exercise breaks your muscles down and taxes your immune system. To overcome this reality, you need to supply your body with foods that reduce the catabolic effect that exercise has on the body.

Research has shown that 30 minutes to 1 hour after exercise is the optimal time to replenish lost nutrients and stimulate muscle repair. Because the body is most receptive to nutrients during this timeframe, it is essential that you choose easily digestible carbohydrates and proteins for your body to absorb. To top up glycogen levels after exercise, the best foods to eat are carbohydrates with a moderate to high glycemic index. Studies have shown that adding protein will optimize your system's ability to repair muscle.

The best recovery foods offer quality carbohydrates without unnecessary fillers and sweeteners. Foods such as milk, yogurt, a small sandwich, an energy bar with at least 10 grams of protein or a sports nutrition shake are all good choices. Keep in mind that you are not looking to overdose on fat or sugar. While some fat has been shown to be beneficial in the recovery process, too much can actually slow done your body's absorption of the essential nutrients.

Here is the take home point. After a hard workout, athletes should consume a recovery beverage or snack that contains an adequate amount of high-quality protein with adequate carbohydrates in order to repair/stimulate muscle proteins and also replenish muscle glycogen levels. What you put in your body to support your health is just as important as the exercises that you perform. So make good choices. Thanks for your ear and keep reading!

L-Carnitine = ...

Here at Fitness365, we believe in the benefits of supplementation to help our readers achieve their fitness goals. With that in mind, we profile different supplements that help with various aspects of a healthy lifestyle. Today we will be dealing with a supplement that I find very useful called l-carnitine.

There are two types of carnitines: l-carnitine and acetyl l-carnitine. Acetyl l-carnitine usually enhances mental clarity and focus, along with slight mood elevation, while the effects of l-carnitine tend to be more physical. L-Carnitine may provide physical energy while acetyl l-carnitine provides more mental energy. Both acetyl l-carnitine and l-carnitine are powerful antioxidants. This article will focus on the benefits of l-carnitine.

L-Carnitine is an amino acid-like and a vitamin B-like substance which can be supplied to the body through food as well as manufactured by the body itself. L-Carnintine assists in weight management by speeding up the rate at which fatty acids are broken down, increasing the resting metabolic rate and encourages muscle growth.

What makes l-carnitine such a powerful and useful supplement is it's effect on different areas of the human body. L-Carnitine has been shown to effect positively:

Muscles

• Increases strength and endurance.
• Relieves physical and mental fatigue.
• Promotes and maintains new development of muscle mass.
• Reduces muscle injuries and sore muscles.
• Accelerates regeneration.

Heart

• Increases cardiac output.
• Lowers the heart rate under stress.
• Reduces symptoms of heart failure, angina pectoris.

Immune Cells

• Supplies energy to immune cells.
• Increases activity of immune cells under stress.
• Doesn’t strain the immune system.

Liver

• Improves liver function.
• Reduces problems of fatty liver.
• Accelerates renewal of liver tissue.

L-Carnitine has been shown to be essential in weight loss and has anti-aging properties. L-Carnitine will give an energy boost, which in addition to converting body fat to fuel will elevate certain enzymes needed to metabolize sugars, starches, and other carbohydrates. This supplement is a daily requirement for any person looking to stay or become active. Thanks for your ear and keep reading!

Conditioning, Conditioning, Conditioning

Conditioning should be the foundation for any fitness program. To achieve complete health benefits from your workouts, you must add a conditioning (cardio) component. Regular cardio exercise will increase your stamina, help with weight loss, decrease your risk of heart disease, lower your blood pressure and actually reduce the risk of certain types of cancer. Aerobic exercise has also been shown to improve sleep patterns and help with depression.

There are three variables that you should consider when designing your conditioning program:

F.I.T

1. Frequency - is the number of aerobic conditioning sessions per week you do. Six sessions per week causes the best physiological response. However, if you have been sedentary, begin with 2-3 sessions per week and increase gradually for full cardiovascular health benefits.
2. Intensity - is related to the oxygen consumption and the energy demands of your muscles. The intensity at which you exercise is measured in heartbeats per minute (your pulse). For optimum conditioning, the target heart rate range is 65-80 percent of your maximum heart rate.
3. Time - is the amount of time that you maintain the proper intensity of your exercise session. It is recommended that you exercise for 30-50 minutes continuously to achieve the benefits of aerobic conditioning. If you are a beginner, start with 10-20 minutes.

Aerobic exercises usually involve endurance activities, which don't necessarily require excessive speed. More specifically, you need to do exercises that get you breathing, that is continuous and uninterrupted and that uses the big muscles of the thighs and buttocks

Conditioning will not only help you feel better, work better and sleep better, but it offers you the health benefits necessary to help ward off major medical conditions and diseases in the future. Thanks for your ear and keep reading!

Think Before You Drink

“The French Paradox” is where it all began, with an episode on the popular CBS news program, “60 Minutes.”

How could it possibly be that the French, known for their heavy consumption of red wine, experienced fewer cardiovascular problems than Americans, where wine consumption was considerably less?

In the months and years that followed, researchers addressed this paradox scientifically, concluding that the drinking habits of the French were not necessarily the reason for lower rates of heart attacks. However, most people didn’t look beyond the headlines, and for more than a decade, not only wine, but alcohol itself has emerged as somewhat of a preventive measure for cardiovascular and other heart problems.

Research has continued to emphasize the dangers of alcohol use, and clarified that health benefits of moderate drinking were mostly confined to women past menopause and older men, hardly the group responsible for most of America’s alcohol consumption.

Any possible benefits associated with drinking would come from moderate use, defined as no more than a drink or two a day. However, this part of the research has been largely ignored by the news media and instead of influencing heavy drinkers to cut down on their alcohol intake, the research on alcohol and health has been used to encourage abstainers to sip a little wine and present drinkers not to feel guilty about their habit.

What it really boils down to is an effort by the alcohol industry to profit from the alleged benefits of alcohol consumption. As health protective as a glass or two of wine a day may be, there is also considerable data showing that light to moderate daily alcohol is a slippery slope that can lead some people to heavy drinking. Alcohol abuse is responsible for killing 100,000 American annually.

In general, we are best guided by the words of Abraham Lincoln: "It has long been recognized that the problems with alcohol relate not to the use of a bad thing, but to the abuse of a good thing." Thanks for your ear and keep reading!

Age Is Only A Number

It is now known that psychological age correlates more closely to biological age than chronological age. If you have the attitude that you get better as you grow older in every way – physically, emotionally, spiritually and socially, then you will age in a much more graceful manner.

Although it is impossible to turn back time, there are many steps that you can take nowadays not just to slow down ageing, but also to reverse some of the signs of the ageing process that you may be experiencing. According to many studies, the key factor in fighting ageing is a balanced diet and nutrition, as the old saying "you are what you eat" is found to be truer than ever.

The radical changes in human life make it impossible to obtain maximum performance from our bodies if we are not eating the proper nutrients to stay healthy and full of vitality. The direct linked between diet and health has been proven by the many lifestyle diseases that are consequences of poor nutrition and junk food. In order to stay healthy and preserve our condition, increasing the amount of whole foods and decreasing the amount of processed foods we eat is essential. These are the keys to staying young.

Studies show that having a healthy diet significantly decreases free radical production as well as the risk of developing various types of cancer due to the lack of proper nutrients. A balanced diet helps promote anti-aging by lowering the cholesterol and triglycerides to healthy level a!nd also supports the liver, which is a powerful anti-ageing organ. As the body detoxifies more efficiently, all areas of health and the immune system will benefit from the reduction of toxins, a veritable boom for good health.

So it should be clear, good health is the only real fountain of youth. Had Ponce de Leon exercised, it may have been years before the new land was discovered. But now we know, keep training, eat right and get plenty of rest. Thanks for your ear and keep reading!

Staying On The Good Foot

Many of my clients travel or a have limited amount of time for the gym. Some often forgo exercise because they aren't in a gym environment. My response to them is rather than abandon the quest for a healthier lifestyle, it’s possible to formulate a successful at-home or on the road exercise program that will keep you physically fit.

The first thing to remember is that there are literally hundreds of books and videos available to help you stay fit without stepping foot in a gym. The beauty of exercising at home is that you can start with your own body weight then progress to basic equipment like a mat, steps, an exercise ball, elastic bands and dumbbells. It does not matter what form of exercise you decide on. What matters most when you exercise at home is that the exercise video you choose keeps you motivated and interested enough to exercise three to four times a week. If you look forward to your workout, you’re more likely not to skip it.

Tips For Home Exercise

• Set aside enough area to perform all of the movements that you want.
• Block out time to do your routine. Try to make it the same time whenever you exercise.
• Have a routine ready. Again, there are literally hundreds of routines available for you to choose.
• Make sure you wear exercise clothing. It helps set the tone.
• Have fun. You should enjoy yourself.
• Use music if it helps you to stay motivated.

Exercising on the road is similar to exercising at home. It take planning and motivation. Many hotels have fitness facilities in them. If your hotel does not, find out if they have an agreement with a nearby gym for hotel guest to exercise for free or at a reduced rate. If not, don't be discouraged because if you've planned ahead then you have the tools you need to create a great routine in your room.

Travel Exercise Tips

• Pack exercise shoes and clothes. You need to be ready to train and you will need to dress the part.
• Don't forget your jump rope. You can burn calories and shape up your legs and arms.
• Bring an exercise video or have a prepared routine. Find something that keeps you motivated.
• Don't forget the bands. Anyone who has used an elastic band knows how challenging a workout it will provide.
• Pack your ipod. Music can motivate and pump you up.

If you can, try to exercise at the same time that you work out when you're at home, which makes it more likely that you'll exercise. You can also try exercising in intervals throughout the day. You don't need a gym to stay in shape. All you need is a plan and motivation. Thanks for your ear and keep reading!

The Apple Of My Eye

I have a secret passion. I love apples. I enjoy Fuji, Red Delicious and Gala, but my favorite of all times is Granny Smith(don't ask). Of course, this article is not about me sharing my love for a particular fruit with you. No, in keeping with the theme of this blog, this article is about how this particular fruit can help you stay healthy and fit. Plus, they're delicious!

Apples are good for you. Not only are they delicious, they contain certain substances that would help to maintain healthy bodies. They are a good source of dietary fiber, they are rich in phytochemical(compounds found in plants, fruits, and vegetables that can act as anti-oxidants) and they are the best source for the mineral boron which helps to promote bone growth. Because of the high fiber and phytochemical content of apples, it has been found that eating apples helps to reduce blood cholesterol, improve bowel function, reduce risk of stroke, prostate cancer, Type II diabetes and even asthma. In addition, the high fiber content helps to slow the release of sugars into the body, helping to keep blood sugar levels steady.

Recent researches have shown that eating apples are linked to reduced cancer risk in several studies. Some examples are :

• Quercetin, a flavonoid abundant in apples has been found to help prevent the growth of prostate cancer cells.
• Phytonutrients in the skin of apples inhibited the growth of colon cancer cells by 43%.
• Dietary nutrients such as flavonoids (found in apples) have inhibitory effects on the development of carcinogenic substances in the bladder, thereby reducing the risk of bladder cancer, especially in smokers.

Besides the therapeutic benefits, apples are also found to play a role in inhibiting ageing-related problems, preventing wrinkles and promoting hair growth. It seems that an apple a day really does keep the doctor away.

Apples can be beneficial for weight loss because they are low in calories, fat and sodium and contain vitamins and minerals. These can all help to lose weight in different ways. The low calories mean we can eat apples without consuming too much energy. Lower sodium intake helps flush excess water weight from the body. While the vitamins benefit us by increasing health and vitality to keep us active throughout the day. Increased vitality helps burn extra calories to speed up weight loss.

As you can see apples are a great source of goodness and nutrition. A single apple contains no fat or cholesterol, and provides more fibre than a serving of oatmeal. So, if you're thinking of skipping meals, try munching apples. You can rest assured you're getting a healthy dose of essential nutrients. Plus, they're delicious. :) Thanks for your ear and keep reading!

Put That **** Out!

• One person dies every 5 minutes from smoking related diseases.
• Burning tobacco is the main source of indoor pollution in the developed world as it contains over 4,000 dangerous chemicals.
• Cigarette smoke contains two of the main gases related to the greenhouse effect, carbon dioxide and methane.
• Heart Disease - Nicotine raises blood pressure making the heart work harder therefore it needs more oxygen which is cut down by carbon monoxide from getting to the heart. This causes severe heart attacks.
• Lung Cancer - This starts with a smokers cough producing lots of phlegm. Chest infections and bronchitis begin causing the lungs to be destroyed.
• A broken leg of a smoker takes 80% longer to heal than a nonsmoker (276 days compared to 146)
• Secondhand smoke causes 3,000 cases of lung cancer in nonsmokers each year.
• Smoking ages the cells and the skin.
• If you smoked a packet of cigarettes a day, your habit would cost around $1800 per year. Wouldn't you rather do something fun with that money, like a trip to the beach?
• Smokers risk damage to almost all major organs in their bodies, according to the latest report by the surgeon general.
• Smoking is known to cause cancers of the kidneys, stomach, cervix, and pancreas as well as leukemia, cataracts, pneumonia, and gum disease.
• By current estimates, tobacco use causes 440,000 deaths per year and costs about $157 billion in health–related losses.
• Men who smoke cut their lives short by 13.2 years, and female smokers lose 14.5 years.
• Smoking effects your overall athletic performance.

What more can I say? Thanks for your ear and keep reading!

Generalist vs.Specialist In Fitness

A generalist is described as a person whose knowledge, aptitudes and skills are applied to a field as a whole or to a variety of different fields. A specialist is a person who devotes himself or herself to one subject or to one particular branch of a subject or pursuit.

In my opinion, the mind of a generalist operates slightly differently than that of a specialist. The generalist's mind tends to focus on matching patterns across many disciplines, finding similarities, and combining these similar ideas to create something new. The generalist skims the top of many disciplines, returning over and over to dig a little deeper in each so that over a lifetime he or she may become capable in a number of specialities.

The specialist see differences and explores them to gain a comprehensive understanding of a specific discipline. The specialist's goal is to master one specific goal or discipline over their lifetime.

As it relates to fitness, both personality types have their place. While a generalist may be able to address many issues that relate to your health goals, a specialist may be better able to help you reach a specific goal. Likewise, while a specialist may have the knowledge and skills to help you complete one specific task, that specialization could mean that they lack the skills to support you with your other fitness related goals.

So how to you address this quandary? Start with examining your interest. Is it one that requires that you have knowledge in more than one field? For example, a triathlete's knowledge base would necessarily need to be more extensive than a power lifter's. After examining your interest, determine your objective. If you find that it is a singular objective, then maybe a specialist is the way to go.

For me, because of the diverse clientele that I service, it is important that my knowledge and capabilities cover a wide array of disciplines . So in that sense I am very much a generalist. You may find that you like one thing and that you want to master that one thing only. That's fine, I have found however that because the body is a singular unit, at some point we all become generalists even if we decide to specialize in one thing. In the end, the goal is to find something or somethings that you enjoy and make their examination and exploration your life's mission. Thanks for your ear and keep reading!

Beating The Holiday Bulge

It's that time of year again. When most people throw caution to the wind and celebrate the holidays by eating and eating and eating. While the holidays should be a time of celebration, over indulgence will only lead to remorse and excessive weight gain. The American Heart Association Reports that some people gain as much as 5-10 pounds over the holiday season, between Thanksgiving and New Years. Holiday foods can be tempting, but you don't have to fall victim to the holiday bulge. Making a few changes to your holiday menu will help you enjoy your meal and leave the guilt behind.

Tips On Holiday Eating

• Make sure that you are exercising leading up to the holiday. You'll be less likely to sabotage your program by over indulgence.
• Plan a physical activity for after the meal, so that you're less likely to want to overeat.
• Eat small meals throughout the day rather than one large feast. You'll likely make smarter decisions when choosing foods this way.
• Make sure you fill your plate with a variety of foods. Don't forget your vegetables and use proper portions when choosing meats.
• Change how you cook a dish, use healthy oils, bake instead of fry and use herbs instead of salt.
• Find new healthy recipes to introduce to your family. This will allow you to create your own holiday tradition.

With a little bit of planning you can defy the odds and beat those holiday pounds. Eat more fruits and vegetables, drink your water and exercise. Then when you decide to treat yourself, don't over indulge and you can leave the holiday guilt behind. Thanks for your ear and keep reading!

The Nectar Of Gods

I have a secret passion that many people don't know about. I love juicing. Not the type of juicing that could get me in trouble with congress or an athlete commission. No, the type of juicing that you see on late night infomercials. Where the old guy (a legend) tells you how juicing has preserved his life and vitality. Diet is very important in treating and preventing disease. There are ailments that are prevalent in one area which have never been seen in other areas where the diet consists of mostly fruit and vegetables. I'm convinced that juicing is the key and after this article maybe you will be too.

There are many benefits to juicing. Lets review a few:

• Juicing is a great way to give your body the essential micro-nutrients and minerals needed to keep healthy. Often, by cooking and processing foods, the sensitive micro-nutrients found in fresh foods are destroyed. Juicing helps you absorb all the nutrients from the vegetables.
• Juicing allows you to consume an optimal amount of vegetables in an efficient manner. Ideally, the body requires one pound of vegetables per 50 pounds of body weight. The problem is that eating raw fruit and vegetables in such large doses can be very difficult. Juicing solves this problem.
• By eating a lot of the same fruits or vegetables, you are not getting enough of a mixture of the fruits and vegetables needed. Juicing allows you to add variety in your diet.
• Another benefit of juicing is that it makes foods easier to digest, so nutrients can be used by the body quicker than if they were just eaten.
• Juicing aids in weight loss.
• The concentration of antioxidants in juices combats the damaging effects that free radicals have on skin and muscle. Juicing can help keep skin free from wrinkles and muscles well toned. In addition, increasing the intake of antioxidants by juicing can slow the onset of age-related illnesses.
• Juicing is cost effective and convenient.
• Juicing is one of the first steps in preventative medicine, since staying healthy is so dependant on diet.

The health benefits of juicing are far too numerous for me to give you a completely comprehensive list, but here are some things you should remember when starting a juicing routine:

• Start by juicing fruits and vegetables that you like eating whole.
• Most fresh fruit and vegetable juices should be consumed right away. When they are stored, they can lose their nutritional value very quickly.
• The fruit and vegetables that can be stored, should be kept in an airtight glass container and filled right up to the top to make sure that there is the least amount of air inside the container as possible. Juice is sensitive to air.
• Drink stored juice within 24hrs to get all of the nutritional value.

Over the years, health experts have trumpeted the power of juicing. As an advocate and practitioner, I understand and completely agree. I enjoy juicing first thing in the morning, I can literally feel the energy that the enzymes and nutrients provide. Juicing is an inexpensive way to get the vitamins and nutrients that your body needs everyday. Thanks for your ear and keep reading!

The Fad & The Fiction

I've heard of the all apple diet, the master cleanse diet, I've even heard of the molasses/cayenne pepper diet(ugh!!). It seems that at any given moment, millions of people are following some diet. Television, (tell lie vision) magazines, newspapers and other forms of mass media, all present ads that promise a "quick fix" to weight loss. Most fitness professional, nutritionist and weight loss professionals know and admit that traditional methods of dieting and cutting calories simply don't work for most people. People spend hundreds of dollars on fad diet programs, lose a few pounds only to gain it all back, plus some, when they stop the program.

There are several reasons why you should stay away from low calorie, fad diets:

• Very low calorie diets cause the body to become less efficient at burning fat. This causes more fat to be gained. After a few weeks on a low calorie diet, the basal metabolic rate (the rate at which the body burns up calories) drops. At this time, the body begins to use muscle as its energy resource. The body thinks that it is starving, so it converts to an energy(calorie) storing mode. This causes you to gain weight over time.
• Again, fad diets are temporary fixes not permanent solutions to your weight problems. The real problems are often eating habits and lack of activity. Until you begin eating healthier and exercising regularly, your weight will continue to go up and down.
• Fad diets tend to focus on food instead of exercise. You can cut calories and lose a few pounds, but without exercise you won't have a toned look. How many people have you seen that lose weight and still look flabby?
• Most of these diets concentrate on quick weight loss instead of gradual loss. The quicker you loss the weight, the quicker you gain it back. Most of the early weight that you lose is mostly water weight.
• Many fad diets limit carbohydrates, an important component in burning fat cells. The body extracts energy from fat with the help of carbohydrates. Carbohydrates from natural foods, such as fruits and vegetables, actually help muscle use fat for energy. Natural carbohydrates are actually good for you even when you are trying to lose weight.

Healthy, permanent fat loss results come from following a balanced and nutritious diet, a regular exercise program and a consist desire to maintain a healthy lifestlye. With these three elements, you can be sure to achieve and maintain that perfect weight that you've always wanted. Thanks for your ear and keep reading!

A Pinch Too Much

Most people consume too much salt. It's one of the main ingredients in cured meats, it's a huge feature in nearly all processed foods, and most folks simply put too much salt on their already salty foods. Eating too much salt can lead to high blood pressure, which is the main cause of strokes and a major cause of heart attacks. Too much sodium (salt) can lead to water retention and weight gain. Physicians often recommend keeping salt intake below 2,300 milligrams (mg) per day for most people. However, if you have any type of heart condition you should use even less. Since most salt intake comes from eating and drinking prepared and pre-packaged foods, reading food labels to determine how much sodium is in a food or beverage is a great way to start lowering sodium intake.

Tips On the Pinch

• Cook without salt.
• Avoid using seasonings that taste salty.
• Cook with low-salt seasonings like herbs or lemon juice.
• Use fresh or frozen vegetables in place of canned ones.
• Avoid canned and cured meats(buy water-packed or fresh instead).
• Avoid fast food.
• Limit snack foods (pretzels, potato chips, olives, cheeses, pickles).
• Avoid frozen dinners.
• Use low salt salad dressing.

Benefits of Low Sodium

• Lower blood pressure.
• Less water retention.
• Improved cardiovascular response.
• Reduce the risk of heart attack or stroke.

One of the keys to healthy eating is choosing foods low in sodium. Lowering your salt intake is a first step in treating illnesses like high blood pressure and heart disease. Lowering the sodium in your diet will also aid you in your weight loss quest. A low salt diet doesn't have to mean a bland one. It's just about making the proper choices for your long-term health. Thanks for your ear and keep reading!

Energy To Burn - Pt. 2

Yesterday, we talked about energy drinks and how unhealthy they are. We saw evidence that helped us come to the conclusion that while these drinks provide minimal nutritional value, they've also been linked to high blood pressure, anxiety, irritable bowels and insomnia. We also saw how using these drinks in combination with alcohol increases the danger that they present to the body by increasing the risk of cardiopulmonary and cardiovascular failure.

Today, I am going to provide you with healthy energy boosting alternatives to these energy drinks. Having energy throughout the day is the primary goal of everyone, whether they work outside or behind a desk, sit in class all day or lounge at home. Whether struggling with energy ups and downs or worse, feeling tired all the time, a lack of energy is a real drain on your work and social life. There are many factors that affect your energy levels, but one of the most important is what type of food you put in to your body. For the most part, your diet should consist of minimally processed foods, fresh fruits and vegetables and lean proteins.

Foods For Seismic Energy

• Oatmeal or Brown Rice - In the morning or for lunch, these two foods are loaded with fiber to slow down carbohydrate absorption. "A fiber-packed whole grain cereal, oatmeal is your best breakfast choice for long-lasting energy," says William Evans, PhD, director of the nutrition, metabolism, and exercise laboratory at the University of Arkansas for Medical Sciences/Veterans Affairs Medical Center.
• Chicken, Beef or Fish - Adding protein to every meal is essential to keeping your energy levels up. Protein contains essential amino acids that help the body produce energy and enhances mental function.
• Melons - An exceptional energy food because of the combination of vitamin B6, dietary fiber, folate, and niacin (vitamin B3). The B vitamins (necessary for the body to process sugars and carbs) combined with fiber (which helps the sugars be distributed gradually) support energy production by keeping blood sugar levels stable.
• Almonds - These tasty nuts are rich in manganese and copper, both of which are essential cofactors of an enzyme called superoxide dismutase. This enzyme helps keep energy flowing by inhibiting free radicals inside cells' mitochondria (the energy-producing area of cells). Plus, they also contain riboflavin, another important component of energy production.
• Water - Of course it's not a food, but we have talked at length about it's importance to the body. It is the vehicle by which all bodily processes are carried out and energy production is no different.

There are also supplements that you can take to give you sustainable energy throughout the day.

Supplements For Energy

• B-complex vitamins - B vitamins are converted inside the body to substances called coenzymes, these coenzymes activate enzymes crucial to the production of energy from the breakdown of the carbohydrates, fats, and proteins we eat.
• L-carnitine - It increases the use of fat as an energy source by transporting fatty acids into the mitochondria, where they are ‘burned’ to release energy for body functions.
• Multi-Vitamin
• Ginseng - Ginseng is known as an adaptogen, which means it increases resistance to physical, chemical, and biological stress and builds energy and general vitality.
• Green Tea - Powerful antioxidant that boost metabolism and increases energy.
• CoQ10 - Coenzyme Q10 (CoQ10) is a compound found naturally in the energy-producing center of the cell known as the mitochondria. CoQ10 boosts energy, enhances the immune system, and acts as an antioxidant.

So, there you have it. When you feel that 10am nod coming on or that after lunch slump approaching, don't reach for that soda or that energy drink. Take a look at the list that I have provided above and do yourself and your body a big favor. Thanks for your ear and keep reading.

Energy To Burn - Pt. 1

Even though it was a few years ago, I still remember it like it was yesterday...semester midterms. Yep, that time of the year when late nights, pizza and cramming for tests become as common as bathroom breaks and breathing. It was probably during this time that most people developed that love for coffee"black please," first learned about doing the Dew, and popped that first No Doze. Well, that was then, nowadays there are things like Full Throttle, Red Bull(it gives you wings), Adrenaline Rush, and Rockstar(it promises a party) to keep us moving. We've come a long way baby! All these energy drinks seemingly provide that much needed energy boost that hard working folks want. But, according to the experts they actually do more harm than good.

Not only do such drinks fail to offer a special boost, they say, their high caffeine and sugar content causes dehydration and could be dangerous for the young and active. Bad news for anyone who has committed to living a healthy lifestyle. "These drinks are marketing ploys. I'm not aware of any scientific data that they do what they say they're going to do," said Mark Kantor, professor of family and consumer sciences and nutrition at the University of Maryland, who specializes in consumer education. "They don't give you more energy."

Energy drinks have high amounts of caffeine and while the high amounts of caffeine can provide the feeling of exuberance, that energized feeling is temporary and it's not a substitute for usable energy in the form of carbohydrate. Some athletes use these drinks before a sporting event to get an extra kick, but some doctors and medical experts say energy drinks not only don't help, they could actually hinder an athlete's performance. Hard play alone will dehydrate a person while these drinks can exacerbate the situation, forcing the muscles to work harder. These drinks have also been linked to an increase in anxiety and panic attacks, increase in blood pressure, bowel irritability, and insomnia.

Energy drinks are also now commonly used as mixers for alcoholic drinks in bars and nightclubs, and there are now new pre-mixed alcoholic energy drinks on the market. The dangerous combination of mixing energy drinks, a stimulant, with alcohol, a depressant, has proven deadly.
The resulting mix can lead to cardiopulmonary and cardiovascular failure. These harmful effects occur because the energy drinks masked much of the alcohol's intoxicating effects, which allow people to drink for longer periods.

As the evidence of the dangers that these drinks present to the body mounts, it seems like a simple cup of coffee is a safer bet than an energy drink for that energy boost. But don't be discouraged, I wouldn't leave you without any alternatives to that sluggish feeling. Tomorrow, I'll give you a list of foods and supplements that you can take that will provide you with a seismic energy boost. In the meantime, thanks for your ear and keep reading!

The Antioxidant Factor

There is really nothing negative to say about taking antioxidants. The powers of antioxidants are plentiful and far reaching. Antioxidants are phytochemicals, vitamins and other nutrients that protect our cells from damage caused by free radicals. Antioxidants can be found in most fruits and vegetables but also culinary herbs and medicinal herbs can contain high levels of antioxidants.

Free radicals are formed as part of our natural metabolism but also by environmental factors, including smoking, pesticides, pollution and radiation. Free radicals are unstable molecules which react easily with essential molecules of our body, including DNA, fat and proteins. When a free radical attacks a molecule, it will then become a free radical itself, causing a chain reaction which can result in the destruction of a cell. Free radicals damage the cells in our bodies and the cells of our skin. Free radicals lead us to experience the downfalls of premature aging.

Antioxidants have the property to neutralize free radicals without becoming a free radicals themselves. Antioxidants are chemicals that offer up their own electrons to the free radicals, thus preventing cellular damage. However, when the antioxidant neutralizes a free radical it becomes inactive. Therefore we need to continuously supply our body with antioxidants. The action of free radicals could increase the risk of diseases such as cancer and hearth problems and could accelerate ageing. Antioxidants have the property to neutralize the free radicals and prevent damage. Examples of antioxidants are the vitamin C, E, alpha lipoic acid, green tea, beta carotene, lycopene and lutein.

Because oxidation is a ongoing process in the body, it is necessary to take antioxidant in high doses and in different varieties to effect free radicals. Antioxidants are synergistic, meaning they work best when combined.

There are so many reasons why taking antioxidants are beneficial to your health. Try to make sure you include them in your diet and as part of your healthy lifestyle. You will improve health both mentally and physically. Thanks for your ear and keep reading!

Infinite Intensity

For years I have been an advocate of high intensity training. It's the way that I train myself and my more advanced clients. For me, the benefits of shot burst, highly intense exercises are so obvious that I don't know why everyone doesn't train this way. This style of training is hardly new, for decades serious athletes have been using it to improve performance. It's seems that in recent years others have began to benefit from this style of training and the phenomena has caught on.

In general, low intensity exercises work your heart rate at around 60 percent of your maximum heart rate. A high intensity exercise works your heart rate at around 75 percent or more of your maximum heart rate. You can determine your maximum heart rate by taking your current age from 220. Don't let the term "maximum heart rate" fool or scare you. It isn't referred to as such because it's the maximum rate your heart can beat before damage occurs; it's simply the absolute maximum rate your heart will beat. The 220-age formula is only an estimate and, depending on your individual physiology, you may find yourself exceeding that number.

High intensity training is just more beneficial for your overall health. Besides burning more calories, these exercises increase muscle mass, help increase bone density, improve the heart function, increase endurance, and not to mention save time.

A 2005 study published in the Journal of Applied Physiology found that after just two weeks of interval training, six of eight college-age men and women doubled their endurance, or the amount of time they could ride a bicycle at moderate intensity before exhaustion.

After interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent, said Jason L. Talanian, the lead author of the study and an exercise scientist at the University of Guelph in Ontario. Cardiovascular fitness — the ability of the heart and lungs to supply oxygen to working muscles — improved by 13 percent.

It didn't matter how fit the subjects were before. Borderline sedentary subjects and the college athletes had similar increases in fitness and fat burning. “Even when interval training was added on top of other exercise they were doing, they still saw a significant improvement,” Mr. Talanian said.

There is no single accepted formula for hard work, moderate exercise, and rest. The guideline that I follow is to keep the high-intensity phase long and strenuous with the recovery periods short.(not allowing the pulse rate to return to normal) Also, I always suggest warming up before starting the training. For example, before interval training I generally have my clients run a mile.

The evidence is there, high intensity exercise will burn more calories, increase endurance, build muscle, increase bone density, the list goes on. So really, there is no reason to not begin a high intensity routine and rep greater benefits in less time. Thanks for your ear and keep reading!

The Hands On Approach

I remember quite well how my mom would tell me to go wash my hand when I would come in from outside. Sometimes I would, and like most kids, sometimes I'd just pretend that I had. It turns out that telling me to wash my hands may have been more than just mom's way of pulling rank on her baby boy. It seems that keeping your hands clean is one of the first lines of defense in preventing the spread of disease. Way to go mom!

Hand washing is a simple habit, something most people do without thinking. This simple habit requires only soap and warm water or an alcohol-based hand sanitizer — a cleanser that doesn't require water. When done properly, hand washing is one of the best way to prevent getting sick.
Frequent hand washing has been shown to stop or limit the spread of infectious diseases like the common cold, flu and several gastrointestinal disorders, such as infectious diarrhea. Proper hand hygiene can also stop the spread of food related illnesses like salmonella and E. coli infection.

Despite the proven health benefits of hand washing, many people don't practice this habit as often as they should — even after using the toilet. Throughout the day you accumulate germs on your hands. If you don't wash your hands enough you can infect yourself with these germs by touching your eyes, nose or mouth. You can infect others by touching them or touching a surface that they touch, like a door knob. You should always was your hands:

• After using the toilet.
• Before and after eating.
• After touching an animal.
• Before and after preparing food.
• After blowing your nose.
• After coughing or sneezing.
• Before holding a baby.
• Before and after touching a sick person.
• After handling garbage.
• After coming in from outside.

These are just a few instances when hand washing is a must, I'm sure everyone can think of more. The point is you should wash your hands often to prevent the spread of disease. Adopting this simple habit can play a major role in protecting your long-term health. Thanks for your ear and keep reading!

Top Of The Morning

I always cringe when I run into someone who says they don't eat breakfast. I ask why, but they never have a reasonable answer. I mean, if you think by not eating breakfast you'll lose weight, you are sadly mistaken. And don't give me the excuse of not having enough time, get up a few minutes earlier and fix yourself something to eat. Listen, the benefits of eating a sound breakfast out way any small perceived benefit you get from not eating one.

I know that you've heard it and it's true. Breakfast is the most important meal of the day. It sets the metabolic functions to work, helps the bowels start moving, and it gives you the energy to start your day off right. Most people tend to eat their biggest meal in the evening, this is a recipe for disaster. Or at least massive weight gain. The best advice is also the oldest advice on diet, "Eat like a king in the morning, a prince at lunch, and a pauper at dinner." Now I didn't come up with that adage, but it still rings as true today as it did when it was first spoken.

The morning meal usually breaks a fast (thus the name breakfast) that has lasted anywhere from 6 to 12 hours. Fasting puts your body in a catabolic state.(muscle wasting) To compensate for this effect, the body stores calories(fuel) as fat to prevent the body from shutting down due to lack of energy. This is why people who only eat one or two big meal a day tend to gain weight. The body stores the food(fuel) as fat(energy) because it doesn't know when more fuel is coming. So it's important to not only eat breakfast, but to also eat consistently throughout the day.

If that's not enough, studies show that kids who skip breakfast perform worse in school than kid who don't. Understanding the importance and function of foods will also help kids make better choices in determining what to eat.

A nutritious breakfast provides energy to face the day ahead, both physically and mentally. If you're in too much of a hurry to make breakfast some mornings, a breakfast shake is a good alternative. Breakfast doesn't have to be traditional. I often eat salmon and spinich for breakfast. So do yourself a favor and eat breakfast, your body will thank you for it. Thanks for your ear and keep reading!

Beating The Big Chill

The winter is quickly approaching and maintaining an effective cold weather fitness program can be a bit of a challenge. It doesn't have to stop you though, with a little bit of planning, knowledge and the proper equipment, you can make your winter training experience fun and fulfilling.

Tips For Winter Training

• Warm up properly - Cold weather can do a number on your muscles and joints if you don't properly prepare and warm up before working out. Go through a dynamic warm-up and stretching routine before training outdoors.
• Dress in Layers - Don't overdress though. As you begin to exercise your core temperature will heat up and you'll sweat, you don't want to exercise in wet and cold clothing. Which bring me to my next tip.
• Invest in Quick Dry Clothes - These are clothes made from fabrics that are designed to absorb moisture from the body keeping you dry. A must have in outdoor winter training.
• Keep your head covered - You can lose up to 25% of your body heat through your head. Keep your head covered and you'll keep your core warm.
• Drink water - Because it's cold, some people think that they need less water. Not true, drinking water during exercise is necessary, period.
• Plan your workouts ahead of time - Know what you are going to do and set a time goal. This will prevent you from having to overexpose yourself to the harsh elements.

The cold weather can present some interesting challenges to the outdoor fitness enthusiast. But a little knowledge and planning goes a long way in keeping you fit and active until spring and summer roll around again. Thanks for your ear and keep reading!

C Your Way To Good Health

If it's good enough for a pirate, it's good enough for me. I am, of course, referring to vitamin C aka ascorbic acid. Vitamin C is one of the most popular nutritional supplements around. It has been used to address everything from the common cold to joint repair. It is an important water soluble anti-oxidant in the fight against free radicals it is safe and should be taken daily.

Sources of Vitamin C
Vitamin C is present in fresh fruits especially citrus fruits like oranges, lemons, pineapples, grapefruits and others. It can also be found in vegetables like lettuce(the darker the better), spinach, cabbage, broccoli and certain variety of beans. Papaya, strawberries, kiwi fruits and broccoli have a very high amount of vitamin C in them. More than oranges even.

Benefits of Vitamin C

• Aids in the healing of wounds
• Reduces cholesterol and helps prevent heart disease
• Essential for maintaining healthy teeth, tendons, and organs.
• A natural antihistamine and anti-oxidant.
• A cancer fighter.
• Helps maintain good vision.

Others who may need to take the supplement are those who suffer from lack of energy. Although it's a safe vitamin (considered non-toxic even at very high doses.), certain precaution must be taken when using vitamin C supplements. Always consults a physician before starting a supplement program. And as always thanks for your ear and keep reading!

The Early Bird....

I am very much a morning person and I must confess, I'm addicted to exercising in the morning. This revelation comes as no surprise to the people who have known and trained with me for a while. My passion (and it is a passion) for morning training has it's roots in my pragmatic approach to just about everything that I do. In other words, it's just easier for me to get it done in the morning as opposed to the evenings.

Now I understand that everyone isn't like me and that ultimately, the objective is to just exercise whether in the morning or evening, but there may be an added benefit to training earlier in the day.

Rob's Reasons for Morning Exercising

• Morning exercising jump starts your metabolism, helping your body to burn more fat and calories throughout the day. Provided you don't eat a burger and fries for lunch everyday.
• Exercising in the morning tends to energize you throughout the day.
• Consider this, if exercising is to be made a priority in your healthy lifestyle, what better way to ensure that it gets done than to do it in the morning?
• Exercising in the morning puts your body on a natural alarm clock schedule. Helping to regulating your body's endocrine system and circadian rhythms.
• Research has shown that exercise itself increases mental acuity. Exercising in the morning helps you to harness that added brainpower earlier in the day.
• Studies show that people who exercise in the mornings, tend to make better food choices throughout the day.
• Morning exercise creates a sense of accomplishment. "I do more before 9am than most people........" Anyway, you know the rest.

So consider training in the morning. The gyms tend to be less crowded. Morning exercise allows you to start your day running and in my opinion, it just plain feels good. Thanks for your ear and keep reading!

Sleep On It

The best training program will be totally useless if proper rest is neglected. Without proper sleep, there is not enough rest for essential muscle growth and repair. It's a well known fact that muscles grow during rest not while working out. In fact, when you sleep, growth hormone is produced which enhances the bodies ability to grow muscle and burn fat. Sleep also affects performance during high intensity training.

Lack of sleep can also affect your mood and elevate hormonal stress levels which could affect your overall fitness. Researchers have shown a direct link between limited sleep and weight gain. We all sometime don't get enough sleep and probably aren't permanently affected, however, several days in a row or a few weeks of interrupted sleep can lead to symptoms similar to over-training syndrome.

Tips To A Good Night Sleep

• Exercise or work hard during the day. People who exercise tend to sleep better compared to those who don't.
• Sleep area should be comfortable and calm. A pleasant ambiance will make you sleep more restful. Calm music may also work to create a relaxing environment. Try sleeping without the t.v. or radio to give your subconscious a rest.
• Try not to exercise prior to sleeping. Try relaxing the body to create a state more conducive to sleep.

Your training, growth, and recovery can be seriously affected if you fail to get proper rest. So if you want to get the best results from your training, make sure you get enough sleep. Thanks for your ear and keep reading!

Join The Group

Bored with your routine? Finding it hard to motivate yourself to train? Or maybe you just want to try something a little different and more challenging. Consider group training. Group training is a great way to get all of the training you want in a fun and motivational environment.

I often encourage many of my clients who are new to fitness to join a class. It not only teaches them the proper way to perform exercises, it helps them to forget that they are actually exercising because they are enjoying it so much. Group training also builds camaraderie with other fitness enthusiast creating a positive social network. When it comes to getting results, many times that extra push that comes from being a part of a group is just want you need. No one wants to get left behind.

Group training lets you experience variety in your workouts with so many different classes to choose from. If time is a major concern for you, group training offers you flexibility with different times and availability. People who participate in group training often feel a sense of achievement, get stronger and have more confidence.

Group exercise is an excellent alternative to individual training or training at home. It offers many health benefits, physically as well as mentally. It also provides many social benefits. So the next time you see a class and think that it might be interesting, try it out, you might just like it. Thanks for your ear and keep reading!

High Protein Diets - Fact vs Fiction

It seems that high protein, low carb diets are the hottest craze for weight loss. Dieters all over the place are scarfing down protein bars and shakes(with no carbs) in hopes of quick results with little effort. While we could all benefit from getting more protein, downing protein all day long is not the answer. Bodies need a modest amount of protein to function well. Extra protein doesn't give you extra strength.

When you eat lots of protein with few carbs, your metabolism changes to a state called ketosis. Ketosis means the body converts from burning carbs for fuel to burning its own fat. Once fat is broken down, bits of carbon called ketones are released into the bloodstream to be used as energy. Ketosis tends to suppress appetite, causing people to eat less, and also increase the body's elimination of fluids through urine. All benefits that sound great, right? But hold on, those short-term results may create long-term health consequences. One of the consequences is the release of ammonia in the body. The health effects of high amounts of ammonia in the body are still unknown. There is also evidence to suggest that people who eat high-protein diets typically excrete excess calcium in their urine. Too much calcium loss could lead to osteoporosis down the road.

From a nutritional perspective, carbohydrate foods shunned by some people on low-carb diets include fruits and vegetables, which are the best sources for vitamins, fiber, and antioxidants -- nutrients that help prevent disease.

That being said, protein diets have been shown to cause weight loss, increase satiety and decrease hunger and on average, produced an average weight loss that was about 4.5 lbs greater than that achieved on other diets after six months.

The type of protein that you eat definitely plays a role in your weight loss and overall health. Processed meats like hot dogs, deli meats and sausages, have been linked to several diseases including cancer. While supplementing your protein need with whey protein(we'll discuss in a later blog) can be beneficial, most of your protein should come from these sources.

• Fish
• Poultry
• Bean
• Nuts

Protein is essential for a healthy functioning body. It aids in cell repair, muscle repair, it serves as an energy source, and it helps many of the body's processes related to metabolism. Great benefits for anyone looking to lose weight just don't loss sight of the big picture. Thanks for your ear and keep reading!

It's Not Me, It's The Baby!

"Obesity has been described as the new worldwide epidemic, and as the (rate) of obesity increases, so does the number of women of reproductive age who are becoming overweight and obese." So says Dr. Mostafa Metwally from the University of Sheffield in the UK. It appears that excessive weight gain or obesity has an effect on the mother and baby during the pregnancy.

A recent study of 40,000 U.S. women, found that mothers who gain more than 40 pounds during pregnancy are more likely to have a heavy baby. According to the American College of Obstetricians and Gynecologists, babies who weigh more than 9 pounds at birth are considered heavy. This is significant because studies suggest that heavy babies are programmed to become overweight or obese later in life. Excessive weight gain during pregnancies has become a growing problem and researchers speculate that this may be partly responsible for the epidemic of childhood obesity that we now face.

Excessive weight also appears to increase the chances of miscarriage, according to a review study published in the journal Fertility and Sterility. The study showed that overweight or obese women were 67% more likely to have a miscarriage that their normal weight counterparts.

So, how do expecting mothers keep from gaining excessive weight during pregnancy? According to the experts, proper nutrition is the first step for both mother and child. Choosing the right foods is important because you will be able to loose weight more quickly after delivery if you manage your diet during pregnancy. Experts also recommend that expecting mothers drink more water. Drinking water helps flush toxins from your system and helps prevent excessive edema. Studies suggest that weight gain associated with edema(fluid retention) can be limited if you drink more water! Lastly, you should remain physically active. Physical activity has terrific benefits that are associated with a better pregnancy outcome and even shorter labors.

With the obesity epidemic reaching alarming proportions, it is important that all methods of curbing the problem are explored. Establishing a healthy lifestyle for children from the beginning creates the template that hopefully will shape how they continue to live. Thanks for your ear and keep reading!

Stress Management

We've talked previously about developing that "whatever" attitude, now lets talk about concrete ways to handle stress. I think we all know the havoc that stress can play on health, from unhealthy weight loss to weight gain, depression to anxiety disorder, hair loss, sexual dysfunction, and possibly cancer. With all of the negative attributes of stress, finding ways to cope with it is paramount.

First of all, lets understand that all stress is not bad. There is eustress, a type of stress that is fun and exciting, and keeps us vital. (e.g. skiing down a slope or racing to meet a deadline) According to researchers at Ohio State University a brief bout of stress can even give the immune system a beneficial boost but only under certain conditions. Their experiments showed that short periods of stress mobilized all major types of immune cells, or leukocytes, to potential infection sites around the body. The researchers say this stress-induced boost in the number of immune cells may be advantageous for fighting infections and other diseases.

That being said, stress is often detrimental to your health. The goal of stress management is to bring your mind and body back into balance. By adopting a positive attitude, learning healthier ways to cope, and changing the way you deal with stress, you can reduce its hold on your life.

Ways To Cope With Stress

1. Start your day with meditation.
2. Find time to exercise.
3. Find things that make you laugh.
4. Avoid negative people.
5. Set a goal.
6. Practice deep breathing.
7. Keep a journal.
8. Get more sleep.
9. Have a support network of people, places and things.
10. Learn to let go.
11. Practice forgiveness.
12. Remember, you always have options.
13. Take care of your own feelings.
14. Smile! :)

Of course, there are many more ways that you can find to cope with stress, but these are just a few of my suggestions. I have used everything on this list at one or another and I will continue to use them. Remember, that at the end of the day you and only you are in charge of your own physical and emotional well-being. Thanks for your ear and keep reading!

Drinking Those Pounds Away

Don't overlook the benefits of drinking water in your quest to lose those extra pounds. Water is an essential nutrient and every organ in the body depends on it to function properly. If you are trying to loss weight or just remain healthy for that matter, this fact can't be ignored. In the fat loss process, water helps the body flush out the product of fat breakdown. Without enough water to do this, kidney stones may form. When the kidney aren't operating to their optimum capacity, the liver must step in to help. This causes the liver to not be able to perform it's other functions properly and fat loss has to wait.

Water also serves as an appetite suppressant. Some experts think that those hunger craving are actually thirst cravings. Nevertheless, try drinking water before lunch or dinner and see if it helps you cut down on the amount of food you eat.

Drinking water is also important in building muscle. Fact, the more muscle you have the less fat. Water basically fills every space in your body and helps form the structures of protein and glycogen. In order to move muscle, you need water. Muscle is an active tissue and water is found in heavy concentrations in active tissue. Without water muscle strength and control are weakened. Weak muscle cannot be work, without the muscle being worked no building is taking place. With no building taking place, no increased metabolic function therefore no fat loss.

How much water you should drink has always been debated. Most expert agree that a minimum of 8 to 10 cups of water a day is adequate, but that more is needed if you engage in moderate or vigorous exercise. Of course, climate has some say in how much water you should drink. If you workout or live in a hot climate, you could dehydrate more quickly and need more water.

Don't make the mistake of confusing fluid consumption with water consumption. Caffeinated drinks, coffee, tea, etc. don't provide the same benefit to the body that drinking water does. Drink more water means drink more water, not drink more liquid. Drinking water for health is essential and it's importance to the body cannot be overstated. Thanks for your ear and keep reading!

Run For Your Life

With Halloween just a few days away and all of the ghouls, goblins, witches, and vampires(psychic and other wise) on the loose, running might just be the best thing ever. Seriously, running has long been considered one of the best ways to get and stay in shape. I must confess, I am a bit biased in favor of running, but a recent study has added credibility to the idea that running is fundamental to health and fitness. The study, published this week in the Archives of Internal Medicine, found that regular jogging in middle age and late in life may reduce people's risk of disabilities and help them live healthier and longer.

The 21 year study which began in 1984 tracked two groups "ever-runners" and "never-runners". Stanford University School of Medicine immunologist and rheumatologist Dr. Eliza F. Chakravarty, studied 538 people who run regularly, the majority of whom were selected from a national running club, along with a control group of 423 people who never run, drawn from the faculty and staff at Stanford. All the participants were age 50 or older when the study started.

The researchers analyzed the data at three marked years 8, 13, and 21 the final year of the study. The data showed that exercise was a tremendous benefit to health. Over the years, people who exercised versus people who didn't showed improved aerobic capacity, better cardiovascular fitness, increased bone mass, fewer inflammatory markers, less physical disability, better response to vaccinations and even improved thinking, learning and memory. They also lived significantly longer. By year 19 of the study, only 15% of the runners had died, compared to 34% of the non-runners. At 21 years into the study, the author's found that the running group had fewer disabilities.

For avid runners, more good news: the study found no significant difference between the condition of joints in pavement pounders and their more sedentary peers. Looking at X-rays and arthritis rates, Chakravarty says, "there was clearly no difference."

So there you have it, concrete proof that running is good and it helps you live longer. What are you waiting for? Get out there and run....or walk! Thanks for your ear and keep reading.

Beating the Time Crunch

We all have busy and hectic schedules that make it difficult for us to exercise. When I find my time limited, I modify my workouts with either circuit training or I focus on the large muscle groups. This is a way to get the most training in the lest amount of time.

Doing a circuit workout allows you to do a full body strength and conditioning workout in a limited amount of time. The trick is to allow short rest periods between stations, thereby maximizing the cardio activity while also getting the benefits of resistance training. Anyone that has done circuit training can testify to how intense and challenging it can be. The exercises or stations for circuit training are generally alternated between upper and lower body to allow for recovery time. But you can mix it up how ever you like to make it more or less challenging.

Another workout that I do when time is limited is to train large muscles only; legs, back, and chest. Because these muscles have more muscle fiber, when you train them your body excerpts more energy which in turn will power your metabolism. Not only while you are exercising, but also while you are resting. This will lead to an improvement in muscle conditioning and metabolism which will create lower body fat and an overall lean appearance.

These are just a few things that I do, but the real key is to decide that exercise is important and to find a way to incorporate it into your day. Remember, just keep exercising! Thanks for your ear and keep reading!

They Don't Only Drink Blood

Have you ever wondered why you feel drained or tired after you talk to certain people? It's quite possible that you've encountered a vampire. Let's talk about vampires. In this case we aren't talking about the blood and guts variety, but the kind that feeds off energy and drive. A person who consciously or unconsciously feeds off the energy of others is a psychic vampire. How does this relate to health and fitness you ask? Well, just as it is important that you keep your body healthy, it is just as important that you keep your mental state healthy.

Psychic vampirism is more widespread than most people think. We have all experienced interactions that have left us drained of energy or know people that generally wear down people around them. What makes a psychic vampire so dangerous is that repeated attacks can result in chronic fatigue, sleep disturbances, irritability, depressed mood, and even physical illness in the victim. These people drain you of all your sprite energy and give nothing back.

Psychic vampires are different in their appearance and character traits. One trait of the psychic vampire is to charm his or her way into another’s life by flattery, asking for help, or giving gifts. The 'vampire' will approach the potential victim and either ask for or offer help if the victim is on hard times. This is a trick because invariably the vampire will find a way to turn all interactions and conversations back toward themselves, forcing the victim to give them energy. He or she will offer the victim what they dream of. These 'gifts' could be as simple as professional contacts or as big as trips or large sums of money. Either way it's all for the benefit of the vampire.

Psychic vampires like to create a fast-paced almost secret life to keep the victim off balance. This allows the vampire to keep the victim confused when communication between the two breaks down. The vampire's emotional guessing game.

Psychic vampires rarely think about the consequences of their behavior. He or she will blame anyone around them for any negative result, often focusing their anger on one person. When this happens, the vampire will go to other people (sometimes victims, sometimes potential victims) for sympathy. He or she will lament how horrible a certain person has been to them and how they helped this person, but all they got back was nastiness. Psychic vampires like to play the victim.

Some vampires will focus severe outbursts of rage or anger at seemingly simply situations. He or she will blow small, silly situations out of proportion because emotions like anger and rage emit huge amounts of emotional energy.

Psychic vampires whether conscious or not are very crafty. They are also toxic and should be avoided. Having one or two of these traits does not necessarily mean that someone is a psychic vampire, but for a person to have all, watch out! Thanks for your ear and keep reading!