Pro-Fitness blog

2010-09-03T09:22:00.000-07:00

5 Surprising Things That Burn Fat
Increase your fat-burning using these 5 simple tricks
Want to burn more fat? Who doesn't, right?
So here are 5 tips to help you do it...
TIP 1
Eliminate the Starch
Starches, such as rice, potatoes, some veggies, oats, etc. are often considered "health foods."
While they can be healthy, they can also pack on stomach fat big time!
Well... how does THAT work?
Simple: Timing is everything.
And we take a "weekly" approach to foods rather than a daily approach. This keeps your metabolism guessing. If your body cannot figure out what you're up to, fat burning is that much more powerful. And you can get by with eating starches... at least at specific times on specific days. It all depends on when you work out!
So it is a simple rule when it comes to starches. Only eat a starch in the meal following a workout! You will be replacing the glycogen that you burned working out instead of that glycogen getting converted to fat because your storehouse is already full. The body can only store approximately 300-500 calories of glycogen!

TIP 2
Can the PoP
This one is really hard for me. I've been hooked on diet-soda on and off for years. When I go to get into top shape I have to get rid of the diet-sodas... yes, DIET-sodas. Need I say "real" sodas too? They are loaded with sugar.
Why diet-sodas? A recent study revealed that people who drank diet-sodas actually increased body fat when compared to those who drank sugar-sodas. What the... ??
Yep. Your body cannot be fooled by aspartame and chemicals. Sorry, but that's the truth.
What you need to be drinking: A quart of pure water per 50 lbs of bodyweight a day.
I mix it with lemon and a bit of Stevia (an herbal sweetener) and make lemonade. It's awesome!
Or a nutrilite twist tube to get added vitamins and anti-oxidants.

TIP 3
Stay Hungry
Arnold's first movie was "Stay Hungry" (well, after "Pumping Iron" that is). You cannot rest on your butt and stay hungry. You cannot think you've "arrived" and stay hungry.
It takes a special person to be hungry... and an even greater one to stay that way.
I want you to stay hungry in two ways: In how you workout and literally... stay a bit hungry before you go to bed. Not "starving"... just a bit hungry.
For your workouts, I have a great solution. Get into the gym on a regular, consistent basis and let us help you melt body fat.
You see, progression -- "forced" progression -- is the best way to stay hungry. Progression is built into our training System.
As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get really hungry, eat one with half the yolk (toss the other half.) It keeps me full for an hour at least.
TIP 4
Cardio Clarity
Hours and hours of cardio a day is not the answer. However, you can do "light" cardio (i.e. brisk walking, or riding the bike at 60% of your max) just to burn off calories. That's okay... and personally I don't find it that boring if I'm watching a TV show. It does not interfere with my main fat loss exercise (weight training... YES!) And it burns off about 400 calories an hour.
What does work is early morning fasting cardio... but you only need 15-20 minutes when you are running on empty.
TIP 5
Get Raw At Night
Raw veggies with your last meal and as a snack will really help your fat burning going in the right direction. Keep an assortment of cut up veggies in the fridge for convenience. Give this a try. The fat loss is well worth it.

2010-06-26T16:40:00.000-07:00

Fat Facts: Good Fats vs. Bad Fats
The right fats are actually good for you.

After so many years of being told otherwise, the idea that fat is good for you is hard to swallow, but true. Are you eating the right type of fat? There are good fats and bad fats to look for in your diet.

Fat Facts: What's Good About Fat?
Fat is the target of much scorn, yet it serves up health benefits you can't live without.
Fat supplies essential fatty acids (EFAs). "Your body is incapable of producing the EFAs, known as linoleic acid and alpha-linoleic acid, so it must derive them from food," explains Wahida Karmally DrPH, RD, professor of nutrition at Columbia University and director of nutrition at The Irving Institute for Clinical and Translational Research.
In addition, fat ferries vitamins A, D, E, and K -- known as the fat-soluble vitamins -- into and around the body.
"Fat is also necessary for maintaining healthy skin, and it plays a central role in promoting proper eyesight and brain development in babies and children," Karmally tells WebMD.
For all the good it does, fat is often fingered as the culprit in the battle of the bulge. It's easy to understand why. At 9 calories per gram, any type of fat -- good or bad -- packs more than twice the calories of carbohydrate and protein.
Yet, it's a mistake to equate dietary fat with body fat. You can get fat eating carbs and protein, even if you eat little dietary fat.
"Excess calories from any source are what's responsible for weight gain, not fat per se," says Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and director of the Cardiovascular Nutrition Laboratory. "In the scheme of things, total calorie intake matters the most."
Fat Facts: What's Bad About Fat?
There is a well-established link between fat intake and heart disease and stroke risk.
Diets rich in saturated fat and trans fat (both "bad" fats) raise blood cholesterol concentrations, contributing to clogged arteries that block the flow of oxygen-rich blood to the heart and brain.
But there's a caveat: Very low-fat diets -- 15% or 34 grams of fat in a 2,000-calorie diet -- may not reduce artery-clogging compounds in the bloodstream in everyone. Nor can most people maintain a very low-fat diet in the long run. The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. Most Americans get 34% or more.
When it comes to dietary fat, quantity and quality count.

Dietary Fat: What's Right for You?
When examining food labels for fat content, it pays to know your daily fat allowance to understand how a serving of that food fits into your diet.
"People tend to buy the same foods over and over, so it's worth it to read labels and find foods you like that are low in saturated and Trans fat," Lichtenstein says.

The Facts on Unsaturated Fats
Dietary fat is categorized as saturated or unsaturated. Unsaturated fats -- monounsaturated and polyunsaturated -- should be the dominant type of fat in a balanced diet, because they reduce the risk of clogged arteries.
While foods tend to contain a mixture of fats, monounsaturated fat is the primary fat found in:
• olive, canola, and sesame oils
• avocado
• nuts, such as almonds, cashews, and pistachios; peanuts and peanut butter
Polyunsaturated fat is prevalent in:
• corn, cottonseed, and safflower oils
• sunflower seeds and sunflower oil
• flaxseed and flaxseed oil
• soybeans and soybean oil
• tub margarine
• seafood

The Facts on Omega-3 Fats
When it comes to good-for-you fat, seafood stands out. Seafood harbors omega-3 fats called DHA (docosahexanoic acid) and EPA (eicosapentanoic acid), unsaturated fats considered central to a child's brain development and eyesight, and for heart health.
Omega-3 fats are linked to lower levels of blood triglycerides (fats), reduced risk of clots that block the flow of blood to the heart and brain, and a normal heart beat, among other benefits.
Seafood contains preformed omega-3 fats, the type the body prefers. Adults and children can make DHA and EPA from the essential fat alpha-linolenic acid, found in foods such as walnuts and flax and avocado. Fatty, cold-water fish, such as salmon, sardines, and tuna are rich in preformed omega-3s.

The Facts on Unhealthy Saturated Fat
When eaten to excess, saturated fat contributes to clogged arteries that block blood flow, increasing the risk of heart attack and stroke. Saturated fat is worse than dietary cholesterol when it comes to raising blood cholesterol levels, a risk factor for heart disease and stroke.
Saturated fat is concentrated in fatty meats, and full-fat dairy foods including cheese, ice cream, and whole milk. Animal foods supply most saturated fat in our diet. But highly saturated vegetable fats such as coconut oil, palm, palm kernel oil, and cocoa butter are also unhealthy. They're widely used in packaged foods including milk chocolate, cookies, crackers, and snack chips.
There's no dietary requirement for saturated fat because your body produces all that it needs. Yet, there's no need to completely avoid foods with saturated fat in the name of good health. Foods such as meat, cheese, and milk pack a multitude of nutrients such as protein, vitamins, and minerals. Just try to keep saturated fat to less than 7% of all the fat you eat.

The Facts on Trans Fat: A Bad Fat in a League of Its Own
Like saturated fat, Trans fat contributes to clogged arteries. Even worse, it's been linked to certain cancers, including breast and colorectal, in population studies.
Researchers from Harvard School of Public Health have estimated that eliminating trans fats from the American diet could prevent about a quarter of a million heart attacks and related deaths every year.
Trace amounts of naturally-occurring trans fat are present in fatty meats and full-fat dairy foods. But, by far, most of the trans fat we eat is the end product of hydrogenation. Hydrogenation (the addition of hydrogen) converts oil into a firmer, tastier product with a longer shelf life. In the process, some of the unsaturated fat in the oil becomes saturated.
Partially hydrogenated fat -- trans fat -- is gradually being removed from most packaged foods. But it's still found in some stick margarine, shortening, fast food, cookies, crackers, granola bars, and microwave popcorn.
There is no dietary requirement for trans fat, although it's nearly impossible to completely avoid. It helps to read nutrition food labels, but there's a hitch.
"Even when the food label lists the trans fat content of a processed food as zero, a serving may contain up to nearly half a gram of trans fat by law," says Karmally.
Small amounts of some "trans-fat-free" foods can really add up. For example, a box of cookies labeled "0 trans fats" could actually have half a gram per serving. Thus four cookies could contain close to 2 grams of trans fat -- the upper limit suggested for many adults.

3 Easy Ways to Avoid Bad Fats
Here are three simple ways to avoid bad fats, including trans fat:
1. Avoid packaged foods when possible. Instead, choose whole foods, or foods you make at home. For example, you can make your own macaroni and cheese from scratch, or your own flavored rice mixes.
2. Eat lean sources of protein, low-fat dairy foods, whole grains, legumes -- such as garbanzo beans and black beans -- and fruits and vegetables.
3. Use healthy oils such as olive, canola, and sunflower oil, and small amounts of tub margarine for cooking and flavoring foods.
"It takes more than counting fat grams to protect your health," Lichtenstein says.

All this being said,there is a great new product that makes getting a balance of these goods fats into your daily diet in a very unique and easy manner. Omega Plus Oil is our recommendation: Available at Pro-Fitness Training for $12.99 a bottle

Omega Plus Oil

Product Description
Olivado is based at Kerikeri in New Zealand's beautiful Bay of Islands. The main business of Olivado involves avocados and olives; two very healthy, wonderful fruits. Their products are pressed at their own purpose-built plant, which is unique in the world in that it is able to produce high-quality, extra virgin, cold-pressed oil from both fruits using the same process. The plant is also the largest continuous process plant producing these types of oils in Australia.
Their Omega Plus Extra Virgin Oils combine what they do best - avocado oil and olive oil blended with flax seed oil. Olivado Omega Oil is selected from natural oils to produce an optimal blend of omega 9, omega 6, and omega 3 fatty acids. These latter two fatty acids are an essential source of necessary nutrients in our diet. Olivado Omega Oil is free of trans fatty acids, is low in saturated fatty acids, and contains no cholesterol. Other micro nutrients essential for good health and contained in this oil are Vitamin E, chlorophyll (the green color), lutein, and beta Sitosterol. This is the ideal nutritious oil for a balanced diet, in keeping with the Mediterranean lifestyle which is known to reduce the risk of diabetes, coronary heart disease and stroke.

Pro-Fitness Training: Committed to Optimal Health

Weight Training is NOT a program!

2010-01-06T06:56:00.000-08:00

Weight Training is NOT a Program!
Yeah, you heard me. Weight training is not a fitness program. It's part of a program.
A Pro_Fitness Client, in my opinion, is an athlete. An athlete in today's world can't get it done just by adding resistance to a movement. You need more than that. You may be training for looks, but based on your lifestyle you need more than just resistance training to get the body to look right and fly right.
Even if you're training two hours per day, seven days per week, that's probably all the activity there is. Fourteen hours out of 168. About 8%. And let's face it, it's more like five hours a week really — closer to 3%. So you don"t have Time to work out?
The rest of the time? Well, you're probably sitting on your butt — in the car, at a desk, in a chair watching TV. We spend hours inactive, with slouched posture and shortened muscles. We need to fix that, and just adding weight and loading the structure isn't the key. We need a complete program.
You need to address seven areas:
1. Movement Preparation: More than just mobility, this is a process of undoing the damage that you do the other 23 hours of the day — freeing the hips, activating the glutes, developing range of motion, and working each joint as it was designed.
2. Prehabilitation: Quick, hands up if you've ever known anyone that has had a shoulder injury. That means that there are areas of "concern" or weakness in the body that we need to address up front. Throw in some YTWLs and some external rotator work as a resiliency tool.
3. Core Stability: Despite what some coaches are saying, the evidence is clear: You need to train the core for stability, and direct training activates the core more than indirect work. Spend a couple of minutes per workout on core stability.
4. Power: Every client should be power training. It's the quality we lose the fastest as we age, yet it's easy to keep. Make sure you have some explosive movements in your program — not necessarily with bars and dumbbells — maybe just some bodyweight stuff.
5. Resistance Training: 'Nuff said.
6. Energy System Development: Do your cardio, but remember to mix it up. Cardio doesn't mean "aerobics on the treadmill." Use dumbbells, sprints, and complexes as well as longer-duration cardio.
7. Regeneration and Recovery: You need to stretch and foam roll at the very least. If you can recover better and faster, then each training session can be harder... and your results better.

Good Morning!.jpg

2009-12-26T16:42:00.001-08:00

Sent from my BlackBerry device on the Rogers Wireless Network

How to burn more fat in less time

2009-09-29T09:11:00.000-07:00

How To Burn More Fat In Less Time

Are you exercising for long periods of time to try to burn fat?

If you’re like most people you probably are, but this week I want to share with you a far better technique to use. It’s called “high intensity interval training” (HIIT) and lately it's started to become pretty famous for its obvious health benefits.

--So What Exactly Are The Benefits?

1. Major Increase in Fat Loss. In a recent study two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded. Group B lost 9x more fat than Group A and in 5 weeks less!

2. Increased Lactic Acid Threshold. Lactic acid is that burning sensation you feel when you work a muscle really hard. You’re lactic acid threshold is how fast your body can remove the lactic acid in your muscles. The higher the lactic acid threshold, the harder you can work your muscles before they get tired.

3. Increased peak power, or the maximum amount of energy available for a sustained period of time.

4. Increased VO2 peak or ability to utilize oxygen.

5. Shorter Workouts. I don’t know about you, but would you rather spend 30 minutes to an hour jogging along the road, or crank it up a notch and just spend 4-8 minutes performing sprints?

--So Why Does This Burn more Fat than just Jogging?

Although HIIT is much shorter than a normal “run for 30 minutes” workout, it burns more fat. To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. So essentially with HIIT training, you burn most of the fat after your training session.

--So How Exactly Do I Perform This?

Simply put, HIIT is based around this concept: Go fast then go slow. Repeat.

You can perform HIIT routines on pretty much any machine you want ... like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running). Try to keep the bursts of speed at around 90%-100% of max effort.

Here is a sample HIIT routine:

Sprint 20 Seconds
Rest 10 Seconds
Repeat 4-8 Times

Or

Sprint 15 Seconds
Rest 5 Seconds
Repeat 4-6 Times

These are just samples, you can change it however you want (you could even use distance instead of time), but remember, HIIT is based around the concept of fast bursts of work.

Also, to continually challenge yourself you should add to how many times you repeat the cycle. Say for instance, day one you repeat the sprint/rest cycle 8 times, well the next week you should shoot for 9 times. Also remember the amount of time you sprint, rest, and the amount of times you repeat the cycle should depend upon your athletic ability.

If you haven't trained at a high intensity since your high school gym days, take it slow at first. If you have to start at 80% intensity and perform less cycles that’s O.K. too. Everyone has to start somewhere.

You may also want to check with your doctor before performing a routine like this as it is very physically demanding.

Sabotage Defence

2009-09-29T06:53:00.000-07:00

It never ceases to amaze me that the people in our lives we think would be the most supportive of our health and fitness goals sometimes are the ones that sabotage us the most.

You know who I'm talking about. Those family members and friends that tell you:

"Oh, just have one piece."

"Oh come on, you only live once."

"Are you really not going to eat any of this?"

We all have these "bad food" villains in our lives and if losing weight wasn't hard enough, this does not make the situation any easier. (I know you can agree with me on that one.)

Trust me, I've heard it all. In all the years that I have been eating healthy, I don't care to repeat some of the ridiculous statements that have been said to me by my family and friends (I still love them all anyway).

Here are some ways you can deal with these "bad food" villains... I mean loving family and friends while still maintaining your cool and achieving all of your health goals.

1.) Remember most of the people who are trying to sabotage your new healthy eating plan are just jealous or upset that they do not have enough determination, will power and commitment to do it themselves. Please be compassionate. If we want people to be compassionate with us, we must show compassion towards them (yup, now we're back in kindergarten). Respond to them with statements that only describe you, not them. You do not want to offend anyone or hurt anyone's feelings (or at least I hope you don't). Try statements like:

"I really feel great eating this way. It's made such a difference in my life already."

Or

"I know I am doing something great for my health and I feel awesome about it."

Or

"I really want to be a good role model for my family and my children. I want to show them all healthy habits."

Who can say anything negative to that? (I know... I'm sure you've got at least one person). What you have done however, is not attacked them at all and you have kept it positive. No sense in resorting to childish antics like "Nani Nani Poopoo, I'm healthy and you're not." Come on, nobody wants to hear that.

2.) Next are those situations where you are in someone's home and you do not want to offend them. If this is a dinner party, just do the best you can. I promise you, you will not be sabotaging all of your good efforts by eating one meal that is not part of your plan. It might actually be a good break from your routine. Here's where most people go wrong. They think if they had one bad thing now need to throw in the towel all together. One meal is NOT enough reason to give up on your health goals. Make your grandma happy by eating her lasagna (or whatever the meal may be) and don't go overboard. One piece is enough and you have not offended anyone. Wake up the next day and move forward with your healthy food, like nothing ever happened (Lasagna? What Lasagna? I didn't see any Lasagna.) Don't torture yourself, or reflect on the meal. Telling yourself you have failed and then harping about it is actually worse than eating the bad food. No more beating yourself up!
3.) If you find that there are just some people who are super negative about what you are doing no matter what you try, don't talk to them about your eating. I would love to tell you to avoid these people, but sometimes they are people who are the closest to us. Show them the wonderful side effects of healthy eating just by your actions alone. Your results will speak for themselves. I gave up on trying to convince certain people of the true benefits of healthy nutrition a long time ago. It was just too exhausting and I'm pretty sure they are now well aware of all the wonderful benefits just by my own results and actions.

Don't let anybody tell you that you can't do anything, especially reach the health and weight goals that you want. Show them what you've got by your amazing results and that will be enough to keep most people from trying to knock you down.

Are you ready to take your weight loss and your health to the next level? I know you want to take the incredible principles you have already learned and apply them for a lifetime. That is why my Supporting Eating 101 cds can guide you in much more detail than I can in this posting. Order your copy of Supportive Eating 101 Program today to see your unwanted weight continue to drop off and stay on track with this incredible health journey.

The Importance of Staying Hydrated

2009-08-07T16:52:00.000-07:00

It has been a while since my last post and I apologise for that,however we have had the busiest summer ever and many new and exciting expansions of our proven, guaranteed, result orientated training system. Hopefully, we will be more active on the blog to continue to give you invaluable tips on how to live in your dream body.

It's time to get back to basics and forget everything you were ever taught about drinking water.

This week we're going to talk about how to use water specifically to help you look and feel younger - now!!!

Specifically, for longevity and looking and feeling younger, healthier and firmer and more lean, you really need to consume eight ounces of plain, fresh, preferably distilled water for every 14 to 20 pounds of body weight you now carry.

If you're very active or under a lot of stress or you eat poorly or you're exposed to toxins throughout the day, than you're probably going to want to be closer to eight ounces for every 14 pounds of body weight.

But if you live a really healthy lifestyle, drinking vegetable juices on a regular basis, if you eat fresh, raw organic vegetables two or three times a day and you avoid pesticides and preservatives as much as you can, then feel free to drink just eight ounces for every 20 pounds of body weight.

The easiest way to get water in that I have found and that we found with our clients at Pro-Fitness, is simply to have a jug by you at all times.

A gallon water jug or a half a gallon water jug is best. Keep it at your desk during the day. Carry it with you in the car. Keep it right next to your bed at night so that when you wake up in the morning you immediately begin drinking it.

If you sip on water all day long, you'd be surprised how very much water you get in by the end of the day.

Water is your body's number one ally to promote lucid, clear-looking, supple skin.

Each one of these techniques that we're covering in this excerpt from the,creates a different effect on your skin or on the anti-aging process.

Water, specifically, helps give you lucid, clean-looking, supple skin.

Plus it helps keep every cell in your body well hydrated and maintained.

I know everybody reading this knows all the benefits of water so I'm not going to go drilling them into you again....

...But you need to know that without consuming ample amounts of fresh, plain, preferably distilled, water, you can never look and feel your best, let alone look and feel young and healthy.

So it's vital that you begin drinking clean, fresh water today.

Each day, begin just when you wake up in the morning, because after hours and hours of sleeping, your body becomes dehydrated and it needs immediate relief when you wake up.

So there you have it - water is the next step in your anti-aging regimen.

Next week I'm going to share with you the name of a very inexpensive nutrient that's going to help you even out your skin color, increase the radiance of your skin, and add elasticity to all your dry areas.

Plus it'll reduce inflammation whether you put it on your skin topically or you ingest it internally. It's an amazing nutrient; it has a myriad of benefits and I can't wait to share it with you (by the way, you probably already have this nutrient in the kitchen cupboard).

Tips on becoming more productive

2009-07-03T06:30:00.000-07:00

3 businesses.

Tons of travel.

More projects than I can count.

So I, like you have a LOT going on. Here are some tips on how I get stuff done.

Plan your day the evening before. This has been the foundation of my time management system for 25 years.

Do the most important thing first. Nothing sets the tone for a productive day like knocking out a big task early.

Don’t leave email sitting in your in box. Once you decide to open an email, act on it. Either delete, reply or read. You don’t want to ‘touch’ the same email 3-4 times.

Admit multi tasking is bad. Focus on something and finish it.
Know when you work best. For me early mornings, late evenings and Sundays are best for writing.

Make it easy to get started. Prep the night before, keep what you need handy and eliminate distractions.

Organize your To-Do List every day. Your To-Do is your productivity road map for the day. Treat it accordingly.

Dare to be slow. Don’t mistake activity for achievement. Only go as quickly as you can while still delivering quality work.

Set and respect deadlines. If you don’t have deadlines you don’t get things done. Period.

Goal set. Why bother doing something if you don’t have a goal for the outcome of that activity?

Allocate your time. Know how much time something should take and plan accordingly.
Use your time wisely. We all have the same 24 hours each day, so why is there such a disparity in what high achievers accomplish versus what they average person does? How they use those hours. Use yours wisely.

Avoid disruptions. If you’re working on something, don’t let other stuff interfere. You’ll lose your momentum and reduce your productivity.

Time Block. You’d be amazed at what you can get done with one uninterrupted 30-50 minute block of time. Have a couple of those each day to work on your business or projects and watch your productivity and income soar.

Get a kitchen timer. Use it to time block.

Delegation. 20% of your stuff needs to get 80% of your attention. Delegate as much of the rest as you can.

Outsource wisely. This means outsourcing the right things and setting whoever you’re outsourcing to up for success.

Effective scheduling. Group phone calls or training sessions together. Look for ways to minimize wasted time.

Prioritize ruthlessly. Focus your time on high ROI activities. This doesn’t happen by accident. Track the return on the things you spend time on and prioritize accordingly.

Stop doing research. I could’ve said stop reading crap on the Internet instead, because that’s what most people do when they say they’re doing research.

Say NO more often. Refuse low ROI projects or activities. Not everything merits your time or attention.

Neglect stuff. Some things can sort themselves out without you spending time on them. Hard to believe, but sometimes people can figure things out for themselves.

Beat Procrastination. Just start. All you have to do is get going and more often than not you’ll get on a roll and accomplish a lot.

Avoid being a perfectionist. It will never be perfect. Never. Good enough is good enough.

Keep a notebook/PDA with you and write down your thoughts. I use a small Moleskin I keep in my pocket all day.

Google Calendar. Simple. Can be shared with colleagues and VA’s. Free.

Google Docs. Can be accessed anywhere and shared just like Google Calendar.

One Email Account. Have all of your emails funneled to one account.

I could’ve gone on for days, but the keys to productivity are Getting Started and Getting Done.

So this should get you started getting more done!

Don"t be Lazy....Be Lean! Brian

Cellulite Solution?

2009-06-25T20:01:00.000-07:00

Got Cellulite?

I get this question all the time: What do
I do about cellulite?

I almost feel guilty. As a man, I have far
less experience with it. Cellulite can
affect men, but it's almost an exclusively
female thing.

But here's something that I've seen help.
Aside from a healthy low-insulin diet and a solid weight
training program (both are musts) you
should do this: Train with interval cardio
for 30 minutes 5 days a week. 3 minutes at
85% intensity; 5 minutes at 65% intensity,
then repeat three times. Warm up and cool
down takes the rest of your time.

But the trick is this: Part of your lower
intervals involve tensing the muscles where
you have cellulite. Obviously this will
demand you stepping off the treadmill or
stopping your walk/jog, but tense for 10
seconds per muscle 3 times, then continue.
Then after your workout tense and stretch
for 10-15 minutes.

Focus your mind on the areas of cellulite
the entire time. Picture them receding into
your skin. I know this sounds a bit "odd",
but this combo has worked for quite a few
women. They have either eliminated the
cellulite or radically reduced it.

Bear in mind: Until you get your dietplan
under control and get rid of the obvious
bodyfat, cellulite may not budge. But keep
going -- and keep building the muscle in
the area of the cellulite in the process.
You'll be happy with the results.

61 Universal Success Tips

2009-06-21T08:56:00.000-07:00

61 Universal Success Tips For a Better Life and Business

I don't know how you define success, but for me, it's being able to do what I want, when I want, for as long as I want…
and if I could add just one more tiny little thing to my definition of success - it would be to have positively affected humanity in one way or another, no matter how small, before I kick the can.

That’s me, what about you?

Today I just started jotting down ideas as quickly as they came to me. When I was done I ended up with this list of 61 success tips for a better life, business, and general world domination stuff.
Here they are… in no particular order…I hope you like them. And these came from many different sources over many years of experience and hundreds of books, cd’s, seminars, private coaching sessions, you name it, from many different people to numerous to name.

1. Serve a starving crowd. Don't be everything to everyone. Find your niche, the things you're passionate about, and the people you like working with. Life's too short to just "get by".

2. Create multiple income streams. Gone are the days of linear income. Today the most successful have multiple income streams. If you want reliability, REAL security and stability in your business… think multiple income streams.

3. Leverage time, technology, and others, and by that I mean VALUE your time and do the things that move you forward and outsource everything else.

4. Create recurring income streams because who wants to only be as good as their last sale?

5. Thank your parents. Seriously. I'm thankful to my parents for bring me to this awesome country at such a young age. The opportunities I have here are ENDLESS. When was the last time you thanked your parents?

6. Pay it forward. It just flat out feels good. And when you do, without expecting anything in return, the universe somehow pays you back in spades.

7. Be thankful for what you have. No one is entitled.

8. Build, nurture, and cultivate your list. The list is king. Always has been… and always will be. Abuse or neglect your list and pay the price.

9. Never give up - you don't know if you are just one more step away from success.

10. Focus on the critical 5% because these are the things that leap frog you forward in life and business. Outsource the other 95%.

11. Don't major on minor things.

12. Always up sell, because if you have a decent product or service then you have an ethical obligation to give your clients the best you have.

13. Charge what you're worth. Never undervalue yourself. Don't compete on price. Raise your rates NOW and increase value. It's really a simple formula.

14. The money's in the backend. If you don't or won't sell your clients more of what they want - they'll give your money to someone else.

15. Solve a problem. It's really that simple. Be the solution to a specific program.

16. Never lie, cheat, or steal. Its short sighted, gets you nowhere fast, and once again the universe will pay you back in spades if you do.

17. Get a little bit of money from a lot of people. This advice was the biggest "ah ha" moment of my life.

18. Guarantee everything. People are skeptical these days and rightfully so, there's so much crap out there. Do you believe in your product or service? Put your money where your mouth is and guarantee it.

19. Keep your word. ALWAYS

20. Live in abundance. It's a state of mind and a way if life. There's enough for everyone.

21. Avoid crabs and vampires. You know who they are in your life. The folks that are like kryptonite when they come around you. AVOID THEM AT ALL COST.

22. Read two books a month.

23. Blog about it. It's your platform to your market and followers. But don't
deliver bad content unless you want to create a MASSIVE disconnect.

24. Buy speed. Specialized information has never been as easy to get as it is today. All you got to do is invest in the stuff and you'll buy yourself years of speed.

25. Ready - shoot - aim. NOT Ready, aim, shoot.

26. Study Direct response marketing because unlike 'traditional brand marketing" it delivers results that you can track.

27. Master crafting killer sales copy if you want to sell a shit pile of stuff.

28. Action trumps knowledge - period. It's a lie… knowledge is not power. Knowledge APPLIED is.

29. Don't wait for perfect. Perfect will never happen.

30. Learn to sell. This is the single most HIGH DEMAND skill ever. Nothing happens until a sale is made.

31. Model success, studies others, and learns from those who have already done it right.

32. Take time off to decompress, bring back down to neutral once in a while.

33. Try new things.

34. Network often. It's not WHAT you know; it's WHO you know, and how THEY feel about you.

35. Ask for help. No man (or woman) is an island.

36. Look for mentors, people you can learn from, people you look up to, people who are already where you want to be.

37. Less talk more action. Just get it done… anyone can talk big.

38. Make it new and improved. If you want more sales, reinvent yourself and your products. Look at what happened to Coke when they introduced the fridge pack or Trident gum when they repackaged their product - both products increased sales virtually overnight. People want new and improved… so give it to them.

39. Exercise you body. Some of the best business ideas I get come to me while I'm working out. It's proven that workouts release "happy hormones" into your bloodstream and working out alters your state-of-mind and makes you more creative.

40. Exercise your mind. Challenge yourself. Take in new information, thoughts, ideas, and concepts. Expand your mind.

41. Publish a book - become an instant authority.

42. Success happens in chaos, a line from Dan Kennedy. And it's true.

43. Catch the big fish. You're going to work just as hard to get the big fish as you do with getting the small ones. The bigger fish are way more profitable and require much less maintenance.

44. Repel riff-raff’s. Inevitably you'll attract riff raffs, tire kickers, people who can't (or won't) afford what you're selling. Learn to spot them quickly and set up systems to repel them. Let them go to your competitors.

45. Come with a giving hand. Zig Ziglar says "when you help enough people get what they want… you'll get what you want." Eben Pagan says be a value ADDER to other people's lives and not a value EXTRACTOR.

46. It's about what you KEEP not what you EARN. Manage your business, your profits, and your expenses.

47. Fail forward. I'd rather reach for 10,000,000 and only hit 5,000,000 than reach for 100,000 and make it.

48. Protect your time. You only have so much of it and there are way too many vampires trying to take it.

49. Listen. Don't "wait to speak"… actually listen.

50. Have unreasonable expectations. Dream big… no matter how stupid it seems to others.

51. Be humble.

52. Know what you want. Forget about keeping up with the Jones'. What do YOU want?

53. Know your numbers. You can tell me anything you want about your business, but nothing will tell a more truthful story than the actual numbers.

54. Be unique and original.

55. Make it irresistible. Give them a compelling reason to BUY IT now.

56. Pre-sell. Don't wait for the doors to open or for the site to be up. See it now.

57. Cross-sell. What else can you sell them? What else do they WANT?

58. Think high profit low risk.

59. Strike while the iron's hot. Don't think about, kick it around, or get to it later. If you have a good idea… there's no better time than NOW to get on it.

60. Understand how money moves… because it's always moving… to… or away from you.

61. Enjoy life. This is not a trial run.

The Secret to have anyhting in life you want.

2009-06-18T10:11:00.000-07:00

The secret to have anything in life you want!

I was asked the other day while on my flight to Boston by a fellow passenger.....”It is so hard to get in shape, how do you create the body and health you want when you have tried, and tried, only to fail time and time again?” Great question! Really made me think as to what to say to this very over weight guy. First thing I thought was why I opened my big mouth. I really just wanted to sleep!
I thought for a moment and replied, you have got to stop figuring out how you will get in shape.
My guy looked very confused. He then asked, “What do you mean?” I’m sure he thought I was out of my mind.
I have been training people for the better part of my life and seriously now for 10 years. In a nutshell it takes three things to get your best body and health....MIND, MUSCLE, and MEALS. Mind is the most important, as this is where the battle wages and why so many people are always starting and stopping in their efforts to get in shape. Gyms have learned to cash in on this reality with yearly fees that they know people will never use. Gyms with 2,000 to 5,000 members! Can you imagine if they all used the facility consistently!

Here is the key I said, “If you try and figure out how you will do it, you will limit yourself to what your ego can see and do.” Set a goal and then turn it over to your subconscious mind, which is connected to the spirit of everything and everyone, and let it bring the goal to you and you to your goal. Just follow your inner promptings, and act on the opportunities that come your way, and you will get there.”
Now I’m sure my friend was totally confused as he choked on his peanuts.
I said, “If you would like, I will help you. I will give you a proven system to follow, and all you have to do is realise that the secret to all of this, the secret to getting anything in your life including your health and dream body is:
1. Know what you don’t want
2. Decide what you do want
3. Clear all negative and limiting beliefs
4. Feel what it will be like to be in great shape
5. Let go as you act and follow my system, and allow the results to manifest.

That’s it!
In reality you can’t manufacture your outcomes, you just participate in them. And you participate best when you let your auto pilot take over....your sub-conscious mind.

I then recommemened that he read Psycho-Cybernetics by Dr. Maxwell Maltz and go to my online training site www.myhitechtrainer.com/herosian and sign up! While on the Cape, two days later my friend sent me an e-mail and had signed up for my 12 week program and said he has never been more motivated to get started.

12 muscle building tips

2009-05-18T13:00:00.000-07:00

Here’s a quick list of a dozen simple muscle building tips that you can start using immediately.

–If you are a beginner do full body workouts.

–If you are intermediate or advanced do upper/lower splits.

–When in doubt do more chin ups, dips and pushups. These are still the best upper body mass builders around and nothing is bound to replace them any time soon.

–Most guys will make great progress with three weight training workouts per week. More than that may lead to recover issues for some people. Others will be fine but the fourth day won’t necessarily provide significantly better results. Also, remember that mental recovery is just as important as physical. You will usually be more excited and fired up to go to the gym three days a week than four. Especially if this is something you plan on doing for the rest of your life.

–If you train four days per week it’s best to not have two back to back training days more than once. So train on Mon, Wed, Fri, Sat or Mon, Tues, Thurs, Sat.

–As the great strength coach, Ethan Reeve once said, “I have yet to find a better way to get strong than lifting heavy.” Load up the bar, keep adding weight over time, and you will get strong. Eat enough calories while doing that and you will get very big as well. A simple muscle building tip that works every time.

–Having said that, it should be noted that certain exercises aren’t meant to be done heavy. Some of these are split squats, dips and neck work. Exercise caution with any movement that puts you in an unfavorable joint position. But for the big exercises like presses, squats, rows and deads, go heavy.

–The foam roller is your friend. Use it often and you will see a great improvement in tissue quality and will feel better all around. Same for tennis balls, lacrosse balls and other forms of self massage. Getting in to Leanne for a great massage from time to time is also highly recommended.

–Twenty five to fifty total reps per body part, twice per week will lead to huge mass gains in most intermediate to advanced lifters. Any more than that is not usually needed.

–All reps are not created equal. One set of 25 is not the same as five sets of five. Heavier weights will bring about an earlier recruitment of the fast twitch fibers and create more microtrauma. This will lead to more/faster myofibrillar hypertrophy. In simple terms you will build “real muscle” faster with lower rep sets.

–Higher rep sets of 12-20 will lead to size gains through increased glycogen/water/energy storage. This is usually considered “non functional” tissue, but if you are only training for size and strength and not a power sport, who cares? Use both rep ranges to get the best of both worlds.

–To find your optimal squat stance get in the exact same position you would play linebacker in. That is usually pretty damn close. Note the angle of your upper body. That is the angle you want to be at while squatting down. If you are more upright than that you will be very weak and there will usually be too much stress on your knees. If you are leaning forward any further there will be too much stress on your lower back.

There you have it! please leave your comments and let me know what you would like to see on my blog!

Don"t be lazy....be lean!

11 tips for the Body of your Dreams in 90 days

2009-04-16T19:34:00.000-07:00

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11 Steps that Absolutely Guarantee you'll have the
Body of your Dreams in 90 days or Less!

Get these tips and more on Nutrition 101 Audio Cd's available on www.pro-fitnesstraining.com

1. Persistence!

Violate this step and you'll never achieve permanent results. A study was recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

2. Workout around other people.

Working out with others will get you about 43% faster results!!!

3. Don't take bad advice.

Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

4. ALWAYS keep an eye on your pulse.

When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners.

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

6. Know your outcome.

Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

7. Increase you water intake.

Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from.

Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.

9. Increase the number of meals consumed per day.

On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

10. Visualize Clearly and Often.

Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).

11. Cardio...Cardio...Cardio.

Cardiovascular exercising along with strength training does more for the health and the appearance of the human body than any other form of exercise. You will learn how much and what type of cardio and strength training is right for your particular body and goals at Pro-Fitness. Then refer to step #1 and do it persistently.

Effective Fat Loss Strategies When Dining Out

2009-03-20T22:07:00.000-07:00

7 Effetive Fat Loss Strategies
When Dining Out
1. Develop a plan in advance. Look at the restaurant menu
online and decide on the healthiest option that you’d enjoy …
and stick to it.
2. Eat a small, healthy snack before dining out. If you’re
pleasantly hungry, rather than starved, you can relax, eat
slowly and enjoy the meal, rather than risk losing control by
overeating unhealthy foods.
3. Load up on vegetables. Unless they are friend or soaked in
butter or oil, you cannot go wrong with veggies because they
are very low in calories, high in iber and loaded with other
beneicial nutrients, and have almost no adverse aff ect on
blood sugar levels.
4. Include a lean protein source. For example, if you order a
large salad, ask the waiter to add grilled chicken or cottage
cheese.
5. Make simple, healthier changes to the meals you enjoy.
If you only order what you think you “should” rather than
what you really want, you may be satisfied physically, but not
psychologically … and will most likely crave something more
… and end up making poor choices later on.
6. Drink plenty of water and eat slowly.
7. Listen to your body and stop eating when you begin to feel
full, not necessarily when your plate is empty. No one says
you have to eat the entire meal – box it up and enjoy the rest
later.

2009-03-13T09:11:00.000-07:00

"Curbing Your Carbohydrate Addiction"

I am enjoying 85 degree temperatures and lots of sun and golf here in Florida this week and missing all of you....really! I just had to take time to post this blog as I have been teaching since my plane landed and everyone wants to know how to loose weight and get in great shape. Of course you guys know how to do it and for those of you who sign up for The Skinny Jeans Contest, you will learn how to increase your Metabolism permanently! i should let you all know that it has come to my attention that many of you and your Friends are not necessarily needing to loose two pant sizes, but would still love to be involved in this 8 week challenge! No Problem, we will do for you as we have done in past challenges. We will be starting the contest the week of the 13Th of April. One week later than posted, as Amy and Shane will be away the first week of April. Enjoy this post!

Some experts consider carbohydrate craving and addiction as something more of the body than of the mind, meaning biological factors are generally considered to be the main trigger for carb cravings. These cravings are described as a compelling craving, or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food, or sweets.

This is where the cycle of carbohydrates and cravings start. High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. This results in high blood sugar and insulin levels which results in more cravings. The situation also results in higher levels of serotonin - a brain chemical that acts like Prozac. People eat sweets to get the sugar ‘high'.

Another contributing factor to overeating and sweet craving is stress. When we are tense, the adrenal gland produces more of the hormone cortisol. Cortisol stimulates production of a brain chemical called ‘neuropeptide Y'.

This is kind of a carbohydrate craving switch. Aside from this, neuropeptide Y also makes the body hang on to the new body fat we produce. In other words, tension not only triggers carbohydrate cravings, it also makes it more difficult to lose any additional weight. Cortisol also stimulates insulin, which leads to blood sugar dips and fat storage.

It's a vicious cycle that feeds on itself, over and over.

Food is not just a biological need; there is also an emotional element to it. Something in our emotional state, particularly a negative one evokes an urge for ‘comfort' food. By dealing with the issue behind the cravings, it produces emotional relief that can reduce or even eliminate the urge to overeat.

All in all, most experts agree that by eating enough wholesome foods at meals and by having a healthy afternoon snack, people can minimize their cravings for sweets.

Here are recommendations to curb carbo cravings.

1. Eat less but more often. Eat small meals or snacks containing some PROTEIN every few hours to keep blood-sugar levels steady.

Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy.

2. Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber such as fresh vegetables and fruits, which level off blood sugar.

3. Don't skimp on protein to ‘make room' for large amounts of carbohydrates. Protein gives the body extended energy, helps balance blood sugar and keeps cravings at bay.

4. Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy.

5. Eat small portions of seasonal goodies AFTER protein-containing meals or snacks, if at all. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.

6. Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, hard-boiled eggs, nutrient-balanced energy bars or "vegetable greens" like those listed. These high-power foods are great when you feel your energy drop.

7. Get enough sleep. When the body and mind are well-rested, cravings for carbohydrates often vanish.

The techniques we use at Pro-Fitness and the diet and nutrition tips we teach emphasize using a nutritional lifestyle instead of carbohydrate as a source of energy. This avoids falling into the carbohydrate craving cycle. It also counters hunger as a possible source of sweet craving as the feeling full last longer with a protein-fat meal than a carbohydrate one.

For a ton of free, valuable tips, tricks, and secrets visit Pro-Fitnesstraining.com

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Is Body Fat contagious?

2009-02-21T08:59:00.000-08:00

It's like a dream come true."Gaining body fat is the result of a virus." Wouldn't that be great news gang? Well... Let me tell you about the AD-36 adenovirus. Adenoviruses are the same nasty bugs that cause the common cold. We all have these viruses in various forms in our body all the time. That last bit is a critical distinction. Remember that. The Pennington Biomedical Research Center in Louisiana has been doing some really ground-breaking research on AD-36. AD-36 affects stem cells... more specifically fat cells, both pre-formed and post-formed.This means AD-36 can make MORE fat cells if contracted as an infant and make your fat cells larger if contracted as an adult. Or so the theory goes. To quote the study: "Earlier researchers have concluded that Ad-36 may be contributors to obesity by super-charging fat cells to grow and store more fat. Until now, though, those researchers thought the viruses targeted pre-fat cells (called pre-adipocytes), causing them to convert in higher numbers to fat cells and causing those fat cells to be larger. Those studies were in mice. Pasaricas work determines the virus targets stem cells in humans." The result? "In one test, a third of obese people had the rare and highly contagious virus compared to just 11 percent of thinner people. Weight gain can last three months until the body has built up resistance to the bug." Wow. Sounds like we have a winner here. A virus that you can catch that literally makes you gain body fat! All we need is... a vaccine! Right? Wrong. First of all, notice that 11% of LEAN people have AD-36. And at any given time, just like a cold or a flu virus, you could contract AD-36. If your body has 'never' been exposed to it, you may require about 3 months to build up antibodies to ward it off. Now, you can gain a lot of weight in 3 months... but come on. You cannot become obese in three months unless you are really, REALLY working at it. Plus, like most viruses, you build up immunity to AD-36. Researchers do not know how long the immunity lasts, but some theorize it could last years... some even decades. And let's not forget those 11% who are lean and have the virus. Why did they not all of a sudden get "sick" with body fat? Because they are not EATING or LIVING in a way that allows them to gain body fat no matter what nasty freakin' viruses may be floating about, that's why. That's right folks: It is always going to come down to the food we put in our body and the way we move.

Here's another hypothesis presented by
Sherry Strong, food philosopher and
nutritionist: "This could very well be
the result of nature creating a mutation
to encourage us to eat more due to the
fact our consumption of natural, whole
and organic foods is so low."

Brilliant observation... and one that makes complete sense. Even if a "virus" is responsible for 20% of our weight gain, what about the other 80%? We do not need a vaccine other than good food and a common sense workout plan. Here's the best -- The Pro-Fitness Plan <-- the "vaccine" for body fat Here's why I love our workouts: 1. They are designed for you to "burn" 3-5 days per week. 2. They are progressive and always changing. Put the two together and you have an absolute winner of a plan that's practical and enjoyable. 3. Plus, you get meal plans that teach you how to eat and when to eat and everybody gets my "Rapid Fat Los"manual free. That's 3 good reasons to stay inoculated against this virus Here's one more: You know better. You know that there's never going to be a magic pill for health, vitality, energy and looking your best. We can keep hoping... or you can take action and get what you want now. To me, that makes more sense than AD-36 "Super-Retro Fat-burning Vaccine" to hit the marketplace in 2021.

2009-02-13T22:47:00.000-08:00

What's Your Body pH?
A Dr. by the name of Dr. Morter discovered a very simple, yet effective way to test your body's pH level using little pieces of pH paper that you place into your mouth (if testing using your saliva) or in a stream of urine (if testing using your secretions).It's vital to know your body's pH, but it far more important to know how to control your ph level.You see, if your body becomes too acidic you'll be more prone to catching colds, to getting diseases, to getting fat, to being tired, sluggish, fatigued, stressed, and full of body aches and pains.Your body becomes acidic in many ways, but some of the most common ways are:- Watching or reading the news - yes, you heard me right, watching the nightly news can make your body acidic and when your body is acidic it retains fat - so watching the news can make you fat - OK that's a stretch, but inadvertently anything that causes your body to becomes acidic will eventually make you fat, stressed, and unhealthy.- A diet that lacks raw vegetables.- A diet high in starches, fat, sugar, and/or processed foods.- Lack of exercise- Stress at work - in fact, you can change your body from a healthy alkaline state to an unhealthy acid state within seconds simply by letting yourself get upset or frustrated, and when you allow yourself to get into this acid state your body immediately becomes less healthy and your metabolism immediately gets adversely effected.OK, now how can you stop all this acid living and start living an alkaline lifestyle which is conducive to health, weight loss, and proper energy levels - simply do the following:1.) Add more raw vegetable to your diet (at least 3 servings per day).2.) Drink more plain, fresh water (preferably distilled)3.) Try to eat mostly organic foods4.) Exercise at least 3 times per week, preferably 5 times per week - and don't over exercise because if you push yourself too hard you'll actually reverse the benefits of exercise and make your body highly acidic.5.) Avoid all soft drinks.6.) Avoid all white flour products and all white sugar products.7.) Avoid dairy products except for eggs8.) Avoid stressful situations whenever possible9.) Spend at least 5 minutes in the morning, 5 minutes in the afternoon, and 5 minutes in the evening thinking about all the blessings that you have in your life.10.) Take Nutrilite XX multi vitamin/mineral complex.(available at Pro-fitness)11.) Consume a 'greens drink' like the Greens plus daily detox. (Vita health in Tuxedo).
We will be testing everybody starting next week at Pro-Fitness for free. You need to have this done...not optional!

Next Tuesday's Pilates class is almost full.....so if you want to take part in this very important class you need to e-mail me asap. You snooze you loose gang. And what ever you don't use....you loose..and I think that you would all agree that core strength and flexability go fast if we do't work at it.

Don't be lazy...be lean!
Bri

Could Candida be causing you to hold on to body fat?

2009-02-05T19:54:00.000-08:00

Cleanse The Candida:

Excess Candida = Excess Body Weight, and Mental Depression

As you probably know, my speaking schedule takes me around the world and at those events, I'm blessed to meet some amazing people from the audiences.Some of these engagements are not fitness related, however ,as you know, I am always asked questions about training, diet and nutrition.

Well recently I was talking to a few very overweight woman who were very frustrated to say the least. They proceeded to tell me that "we've tried every program out there and I can't seem to lose weight".

Now, you have to understand that I have heard that same comment hundreds of times t, and I've trained myself to simply let it pass me by so I can truly focus on the individual in front of me and help them figure out the main obstacle that's holding them back from living life in their dream body.

Well within about 30 minutes I figured out that these woman probably had an overgrowth of Candida in their body. Granted, it was just a guess at the time, but my guesses are usually a pretty good starting point. Just ask Amy, I am very seldom wrong with my diagnosis. Inside family joke! Each of these women have taken many drugs for various ailments and an over abundance of antibiotics for you name it! Been on every fad diet and followed Oprah's training program at every gym in their city.

I asked them to do a few, simple things to clean themselves out and then to call me in 10 days with an update.

10 days later, all 4 women were 12 - 20 pounds lighter, full of energy, allergy free, and very excited and hopefull..

I can assure you, that if you've ever taken any antibiotics or almost any other drug, you have an overgrowth of Candida in your system too. And once you clean yourself out, your body will drop fat, you will become very healthy, you'll experience a massive increase in your energy level, you'll be able to digest your food far faster and more efficiently, and you'll rid yourself of many common allergies.

Here is the basics of what I asked them to do.

Enjoy!

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The most common place that Candida overgrowth appears is in your intestines, but it can easily spread throughout your entire body. Excess Candida causes a whole host of horrible side effects like:

- headaches
- excess gas
- bloating due to the poor digestion of foods
- food cravings
- constipation
- cramps
- PMS
- allergies
- weight gain
- the inability to lose weight even on a good diet
- yeast infection
- acne
- fatigue
- depression
- stress
- and so much more...

But there are ways that you can help your body to fight off and clean out much of this matter.

First and foremost, you should clean out your digestive system with a thorough vegetable juice cleanse. When cleansing to make your digestive system healthy again, you should follow a juice cleanse for at least 10 days (up to 30 days).

Your lifestyle may make it difficult for you to just consume freshly squeezed vegetable juice all day long - but you can get by simply by adding 2 or 3 fresh vegetable juices to each day, and eating normal for the rest of the day. At the same time take Nutrilite Digestive Ensigms to replenish good bacteria.

After you've cleansed your body, follow these guidelines:

(1) Avoid added sugars (including fructose, honey, molasses, fruit-juice sweeteners, etc.) and all sugar-sweet foods and snacks, including cakes, cookies, candies, desserts, sodas, fruit-juice and ice-cream, even if they're made with sugar-substitutes like saccharine or aspartame (these substances may cause problems for some people who are allergic or sensitive to them). Stevia extract, which is a natural sweetener, is fine. If you can cut out sugars for 3 days, their "spell" will be broken and you will be able to resist them quite easily.

(2) Avoid white-starch foods, like white bread, cakes, cookies, white pasta, white rice, potatoes, and all refined flours, etc. Whole-grain flour, in moderation, is acceptable, unless you are a 'carbohydrate addict'; also whole-grain brown or wild rice, whole-grain pasta (usually available in the deli section of supermarkets), etc.

(3) Avoid all dairy products, except eggs.

(4) Increase your intake of essential oils, esp. omega-3 oils, which are very lacking in the western world's diet. These include: Fish oils, Flax-seed, borage and evening primrose oils. One tablespoon or three capsules of any of these, twice daily is the norm. Some of these oils can be used as salad-dressing, instead of olive or canola oil, or on whole-grain breads instead of butter.

(5) Add Acidophilus (or Primadophilus), to your diet, after breakfast and after supper daily. ( Digestive Ensigms)

These 5 tips along with a healthy diet like that laid out by the nutrition experts at Pro-Fitness Training should do the trick in helping you clean out any Candida overgrowth.

Give it a try..... it works!

Last meal of the day....burn fat while you sleep

2009-02-01T11:15:00.000-08:00

The secret.

The way to getting those last stubborn
pounds off. The key to getting your
fat-burning furnace crankin' hot. The key
to releasing natural fatburning hormones in
greater quantity as you snooze at night.

I'll cover one of these meals today.

Take your bodyweight and divide it by 10.
That's how many grams of protein I want you
to eat. So if you weigh 150 pounds, you
will be eating 15 grams of protein.
Increase this by 5-10 grams if you are a
bodybuilder.

Now, I'd like you to eat turkey - but not
just any turkey. Certainly not deli-style
sliced turkey. Go to your supermarket and
ask your butcher to slice up some real
non-processed white meat turkey breast.

Why turkey? Because turkey is sky-high in
protein, very low in fat, and has a lot of
tryptophan in it. Tryptophan helps you
sleep and can induce greater growthhormone
secretion. That means more bodyfat burned
at night.

Then, the kicker: eat one celery stalk for
every 75 pounds of bodyweight you carry.

Celery is a "negative-calorie" food. In
other words, you will burn more calories
digesting it than the food contains.

The end result will be a meal that's lower
in calories than the total calories you
consume, high in fiber, and perfect for
fatburning at night.

Eat this meal about 2-3 hours before
bedtime. Fill the time before bed with
drinking water or munching on celery.

Try this for a week and watch your bodyfat
start melting off.

Top 10 Ways to jump start Your Weight Loss

2009-02-01T10:53:00.000-08:00

Been awhile since I posted a new article, but things have been crazy busy of late. However, as in all things, we get to the other side.....so here is the first of many to come as I have been working diligently to get you information that will help you reach your goals in 2009. Enjoy!

Top 10 Ways to Jump-Start Your Weight Loss:

1. Eat protein at every meal, including breakfast.

2. Eliminate wheat- and flour-based products for the time being. And yes, that definitely includes bread and pasta.

3. Eat unprocessed foods. Ninety percent of what you eat should be a combination of (in this order of importance) raw vegetables, steamed vegetables, whole grains, lean protein, and maybe a few fruits if necessary.

4. Reduce starch to one portion a day, and don't eat that portion during your evening meal. Best choices are beans, sweet potatoes, and oatmeal.

5. Don't overdo fruit: one a day maximum, and only the low-sugar, high-fiber variety. Apples, pears, plums and berries all are good choices. For now, fruit should be eaten alone or with something light, like low fat nuts. Lose the fruit juice completely.

6. Reduce or eliminate dairy for the time being, especially cow's milk. Exceptions: reasonable amounts of low sugar, fat free yogurt.

7. Lose the booze. Despite what the "studies" say, you lose no health benefits by giving up alcohol (including wine). There is nothing essential in alcohol that you can't get in fruits and vegetables without all the bad side effects that go along with it.

8. Stop using vegetable oils such as sunflower, safflower and corn. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead, and apply it to food after the food is cooked when possible.

9. Watch which types of fat you're eating. The amount of fat you eat is probably less important than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil.

10. Obsessively drink water: At least 8 ounces for every 20 pounds of bodyweight you're now carrying around, each day. Every day. No excuses.

Christmas Holiday Excuses!

2008-12-10T11:09:00.000-08:00

The time of year for fitness excuses is here... December is probably the worst time of year where most people use excuse after excuse as to why they are letting themselves get fat and out of shape during "the holidays".

So with this post, I just want to give you some tips and motivation to do the opposite of what most people are going to do this december, and get yourself in BETTER shape during this busy season. This doesn't mean that you have to deprive yourself of anything during your parties with friends and family, but it DOES mean that you have to be sensible and stick to your fitness and nutrition plan when you're not in party mode.

First, the biggest excuse I've heard over the many years I've been doing fitness counseling is that they don't "have any time" to keep working out during the holidays.

Ok, I know we all may have a lot of family gatherings and holiday parties to go to during this time, but saying that you don't have time to keep yourself in shape is basically admitting that your health and fitness is not a priority in your life. If it was a priority, you'd make time.

So let's commit to a pact that we will not use the lack of time excuse this holiday season. Instead, if there are days that you don't feel that you have time to go to the gym for a full workout, schedule a 15 minute workout in for yourself at least 4 days/week either before or after work, or at whatever time you can fit in a 15 minute workout at home.

Anybody can fit in 15 minutes... that's all it takes. However, those 15 minutes need to be full of high intensity exercises that work your entire body. Even doing just some bodyweight circuits at home can keep you in great shape.

For example, you can rotate through 5 or 6 exercises such as lunges, bodyweight squats, pushups, mountain climbers, and lying leg thrusts in a circuit fashion, alternating between them for as many sets as you can do in that 15 minute time period.

If you work hard enough, you can get a great full body workout in only 15 minutes and then be ready to go for whatever holiday activities are on your schedule.

The second biggest excuse I've heard over the years from many people during the holidays is that there's no way they can control their eating during this time of year with parties and gatherings with all of the delicious food being offered everywhere. What many people have told me is that the 5 or 6 weeks between Thanksgiving and New Years every year is just one massive free-for-all bingefest for them.

This doesn't make any sense though. For example, even if you were extremely busy with parties and gatherings and let's say you have 8 parties/gatherings to go to during these 5 weeks, that is still only 8 days out of 35 that you're going to be surrounded by party food for only a small time each day.

This means that if you're still eating super-healthy during the 27 other days and also during the other time available on the party days, you can easily still have at least 90% compliance with your healthy diet. If you can have 90% compliance, it is quite easy to stay lean instead of packing on the lbs during the holidays.

The important thing to keep reminding yourself is that the ONLY time you are going to cheat is during the parties and gatherings and not before, after, or for entire weeks at a time.

One thing I like to do if I know I'll be going to a holiday party or big meal is that I plan to get in a great weight training workout within a few hours (if possible) before going to the party. This way I know that my metabolism is already elevated from the weight training and some of the excess calories that I may consume can help towards muscle repair and glycogen replenishment instead of being deposited as body fat.

So I hope this post has helped to make sure that you stay on track with your fitness during the holidays. There are NO EXCUSES. There's no reason at all to wait until January to start on your fitness program, when it should really be a part of your everyday lifestyle.

Here's to getting in BETTER SHAPE, instead of worse this December!

holiday alcohol choices

2008-12-10T11:03:00.000-08:00

--------------------------------------------------------------------------------

The 5 Best and 5 Worst Cocktails

Across the board, studies keep telling us that a bit of alcohol in your diet enhances health and lengthens life span. But last time you hit the bar, you woke up feeling like someone was using a rototiller on your brain, leaving you to wonder, "How can this have been good for me?"

The truth is—it isn't. A hangover means you've done damage that needs to be reversed. Unfortunately, a common remedy is a greasy meal, which further damages your system and hinders all weight loss plans. But there's no doubt that a drink every now and then can help lift your spirits and diminish stress. But all cocktails are not created equal. Just like making smart choices with the foods you eat, imbibing with a plan can be the difference between extending your life and getting to know your Domino's guy on a first-name basis.

The Best
Red wine. Much has been written about its high antioxidant content and how wine drinkers are the healthiest sect of those who imbibe regularly. The difference between red and white wines is the grapes' skins. Whites don't have 'em, and they also contain more residual sugar, and sugar and alcohol is a bad combination.
Downside . . . The sulfates in red wine affect many people poorly, often leading to an inability to sleep. And if you can't sleep, you're offsetting all of the positive effects.

Light beer. Beer is a blend of barley and hops and, essentially, fairly healthy. It has some food value and its alcohol content is low. Light beer has about a third fewer calories than regular beer; a bottle generally contains less than 100. It's not a terrible snack by any means.
Downside . . . It's hard to drink just one. Because it's mainly water, it's not uncommon to see light beer drinkers wielding a 12-pack after work and 1,200 calories of beer will ruin anyone's diet.

Guinness stout. In Ireland, the saying goes that Guinness is food. And, sure enough, it tastes like it. Thick, rich, and syrupy, one Guinness can feel as satisfying as a case of Bud Light. However, it's not all that high in calories or alcohol and has a high iron count.
Downside . . . It can be addicting. When one doesn't do the trick anymore, you can quickly pile on calories. "Food" as it may be, most of beer's calories still comes from alcohol.

Top-shelf alcohol of any kind. Straight, on the rocks, or with water. The means of producing hard alcohol ensure that you're getting what you pay for. Cheap stuff isn't made with a high-quality distillation process, leaving it with all sorts of impurities and a taste that renders its main use to be mixed with non-alcoholic, and usually highly caloric, substances. Top-shelf stuff, whether it's bourbon, vodka, or even rum, is made to be consumed alone, or with water. Slowly savoring your drink is a great way to make sure that you don't overdo it. Cost is another. It's much better to slowly relish a glass of Blanton's than to power down a fifth of Old Granddad and Coke.
Downside . . . The cost of providing for your top-shelf-only habit could lead to enough extra stress down at the office to offset the stress you're relieving with your drink.

Vodka soda. Vodka is the purest of the hard alcohols and soda is mainly water. Add a couple of limes and you've got a clean and refreshing cocktail with very few calories.
Downside . . . It's so clean and refreshing, it's hard to be restrained. If you have four of these, you might as well have just had that strawberry margarita you wanted in the first place.

The Worst
Scorpion. Or just about anything you'll find at the Kon Tiki, Trader Vic's, or any place where drink is referred to as "grog." If there's anything worse than mixing a lot of sugar-based alcohols together, it's mixing them with a bunch of sugary juices in a bowl that's big enough for six. Drink one of these and be prepared to skip the entire drunken process and head straight to the hangover.

Long Island Iced Tea. Forget the word "tea." There are no antioxidants to be found in this concoction of five different alcohols, sweet and sour mix, and Coke. A few of these and you might as well put in a wake-up call to Domino's.

Red Bull and vodka. If you want to be a supercharged drunk, here ya go. One of the main offenders of the hangover is your inability to sleep well after a night on the town. Nothing enhances the chance of seeing dawn's early light like a couple of these. The only positive is that maybe you'll dance all night and work off the calories. Hopefully, you don't have to work the next day.

Jack and Coke. You might as well just mainline your whiskey. Nothing's better than Coke at creating a sugar rush. Adding alcohol to this mix creates the perfect atmosphere for a bar fight. The only saving grace is that being drunk impairs your reflexes. Losing a couple of late-night melees could lead to some restraint.

Piña Colada. The only thing more densely caloric than alcohol is fat and this baby combines the two, along with all the sugar you need to guarantee a hangover. The result is a virtually nutrition-free milk shake that contains half of your daily caloric requirement. The only possible bright side is that you're only likely to feel comfortable drinking one of these on an island where you have ample opportunity to shed the pounds you gained the night before.

pre-holiday goal setting

2008-11-03T09:59:00.000-08:00

Set some compelling training and fitness goals before the holidays.

Don't wait until January 1st to set your goals just because you think
it will be harder to achieve them over the holidays. On the contrary,
studies have shown that you'll reach 80% of the goals you put onto
paper. The problem is that few people set any goals at all, and fewer
still set them before and during the holidays.

Why wait? Why not do it now? Set some big goals that you can start
working on before the holidays:

Set a goal to lose the 10 lbs you've always wanted to lose, NOW.

Set the goal to be able to gain 5 pounds of lean, fat-burning muscle, or
lose 3 inches off your waist, NOW.

Have you always wanted to do a triathlon or run a 10K race or marathon. Pick an
early spring race and GO FOR IT - START TRAINING NOW! Maybe you are planning a winter holiday and need to firm up for the beach!

Goal setting should not be a once a year affair, it should be a continuous
process. You should always have your goals in writing and your list should
be regularly updated and rewritten. If you only set goals once a year,
you'll never get around to accomplishing much.

So don't be lazy....be lean!

8 Fitness Myths

2008-10-19T15:35:00.000-07:00

8 Misleading Fitness "Facts"

When it comes to our well-being, not much pricks up our ears like the word miracle. But when referring to health and fitness, the word miracle is generally synonymous with the word scam. That is unless finding yourself suddenly motivated to exercise and eat better is something you would consider a miracle. Other than that, miracles don't exist.

At Pro-Fitness Training, we're always on the lookout for the next great thing. We analyze every diet, every workout, and every medical breakthrough that promises to reverse the obesity epidemic and make the real world look like, well, the set of The Real World. What we find, without fail, is that the only "miracle" breakthroughs are those that expand on what we already know—that only through exercise and diet will you effectively change your body and your health for good. Let's take a look at eight marketing miracles that fail to do much more considered miraculous than make their creators rich. We'll interpret each one and then let you know how each claim may have a positive effect on your life.

You can get thin with a supplement. One of the most common questions we get is whether or not our programs will work without the supplements. Given how many claims there are about miracle cures involving a pill, this question makes sense. What doesn't make sense is that when we tell people that diet and exercise are the major components of our programs, they often become skeptical. We've been led to believe by advertisers that the reason we're overweight or out of shape is because there's a secret ingredient in some supplement that we've been missing. This, to put it a noninflammatory way, is not how it works. The obesity epidemic is the result of two rather simple numbers: we eat about 5 percent more calories than we once did, and we exercise about 20 percent less.

This in no way means that supplements are worthless. While there are many shady supplement manufacturers in the marketplace, the reason that we have supplements at all is because they can be effective in keeping us healthy. The use of supplements goes back thousands of years. Traditional medicines were the original supplements. There have been many advancements in the modern world, but basically, those same herbs and nutrients that aided people's health once upon a time have the same effects today. But they weren't miracle cures in the old days, and they still aren't. This is the reason we refer to our programs as being supplement-assisted exercises.

Medicine can make you healthy. Medicine can make you not sick, but it can't make you healthy. Along with curing us from diseases and injuries, doctors now inject, alter, and prescribe us into becoming healthier-appearing beings. Cosmetic medical advancements are indeed impressive, but let's not lose sight of the facts. The human body needs exercise and nutrients to run smoothly. There is no way to chemically change this. There are certainly medical alterations that can be done to change our bodies once they've been misused and started to fall apart. And there are drugs and other chemical alterations that can reverse certain conditions. But try as they might, scientists have still yet to come up with a way for us not to need to exercise and eat properly so that we can perform to the best of our abilities. We may be able to increase our natural abilities using medicine, but without the fundamental groundwork that is exercise and what we eat, no amount of medical help will allow us to live long and vibrant lives.

You can get ripped with the right diet. With the "Flat Belly Diet" on the bestseller list and the "Abs Diet" on the cover of Men's Health, it may be hard to believe that no diet alone is going to land you on the cover of a Joe Weider publication. Dieting can help you lose weight and greatly improve your health. But since that isn't what marketers like to spin, it's generally not what they pitch. The only diet that will give you ripped abs is a starvation diet. And that one comes with a lot of undesirable side effects.

Many of these diets, including the two referenced above, are basically very healthy. But if you want your body to look ripped, you need to exercise and diet in combination. A healthy body can look lean but rarely ripped. A muscular body with too much fat won't look ripped, either. Only a healthy and muscular body can allow you to both look ripped and perform well. A starved body will be both lean and ripped in appearance, but this is not due to your body being healthy—rather, it's due to the catabolic state you enter as your body feeds on its muscle for survival.

You can have a six-pack by only working out your abs. Ab work will make your abdominal muscles strong, but you won't be able to see them unless your diet is in line with your exercise expenditure. The easiest and quickest way to see your abs is to work your entire body intensely and eat well. The more muscle you add to your frame—your entire frame—the more your metabolism will increase, the more fat your body will burn at rest, and the sooner your ab muscles will appear. And, of course, the cleaner you eat, the faster you will make this happen.

Six-pack abs—like most things used to gauge fitness—are a function of one's overall health and condition. They won't pop up on their own.¹ But you're also not wasting your time working on them. Your core, which is in part your abs, is the foundation that all of your movements are based on. Having a strong core is the single most important aspect to being physically fit.

One supplement can make up for a bad diet. We love miracles, especially when they don't require much work on our part. That's why we're always looking for a pill we can take that will make up for our bad habits. Supposed muscle-enhancing supplements have been available since Jack LaLanne invented the Universal Gym, but in the last decade, we've also been bombarded with things promising the opposite. Fat blockers, carb blockers, diet pills, cleansing pills, and so on all promise to rid us of something we wished we hadn't eaten in the first place. This, unfortunately, can't be done.

There are many good dietary supplements, but heed the word "dietary." Supplements work along with the other factors of your diet. Nothing can even hint at offsetting a poor diet. In fact, one of the main advantages of supplements is exactly the opposite: they make the biggest difference when you're dieting already. Supplements are, basically, condensed nutrients. When you're exercising and also attempting to lose weight, it becomes difficult to get all of the nutrients that your body requires to recover from exercise. This is the realm of the highly effective supplement. Proper supplementation can allow you to eat fewer calories than you normally could and still allow you to recover from hard workouts, which greatly enhances your results. We offer you the best vitamins and supplements available today and only what you need to make sure you get the nutrients you need each day to get the most out of your fitness program.

Cardio is the only exercise you need. Cardio isn't even a scientific term for a type of exercise, yet it's still often trumpeted as the be-all and end-all for exercise effectiveness. This, in my experience, is often a cop-out by medical practitioners who feel the need to recommend exercise but don't want to risk being specific. Cardio as a general term means anything affecting the heart. The problem with interpreting the term is that everything you do has an effect on your heart. And although intense exercise works the heart much more than easy aerobic exercise does, it seems that most people define cardio as aerobic, meaning low-level movement. And low-level movement is not the only exercise you need, unless your physical state inhibits you from doing something more intense.

The key to changing your body composition, staying young, and remaining healthy is to do short bouts of high-intensity exercise. If done correctly, this is all the "cardio" you need. It also promotes muscle breakdown and hormonal releases that have a pronounced effect on your health. All "cardio" training is good, including low-level aerobic training. It just should, however, not be the only exercise you do.

You can plug in and get ripped. Remember the old exercise machine that had a strap you placed around your butt that would vibrate like a washing machine? Back in the 60s, this odd contraption filled fitness centers worldwide and, undoubtedly, made someone a lot of money. It also never shed a pound off of anyone. And even though it's used in many gimmick jokes, we just can't stop trying to replicate it. If you ever see an advertisement for something that does all the work for you and claims you'll look better because of it, start searching for the remote. The calories you burn looking for it will exceed any amount you'll burn using the device.

As is the case with most gimmicks, there is a scientific example at their root somewhere. Most of these modern contraptions are some type of electronic muscle stimulation (EMS) device. These machines use electrodes to contract your muscles while you do nothing. They were designed for physical therapy and work well within this application of keeping your muscle tissue from atrophying when you can't work your muscles naturally. So, yes, these machines do build muscle. But they lack the ability to stimulate anything near what you would do naturally. To keep the type of physique you would acquire in our workouts would require you to be plugged in for most of any given 24-hour period.

A single type of workout will make you fit. Beware of exercise that promises to be "the only workout you'll ever need." Even if one workout did cover all of your energy systems using each workout modality, it still would not be all you need. The reasons are many, but, primarily, it's because your body adapts over time to any exercise regimen. To achieve continued progress, you need to alter what you do from time to time. The more planned out this is the better.

There is a reason that we at Pro-Fitness continually alter and design fitness programs. For best results, you should train your body progressively and periodizationally. That is to say that you need to progressively overload your system as it becomes used to any one thing. Then, you should change the focus of your program to target various energy systems. By doing this, you keep your body stimulated and your progress curve will continually ascend.

Weight Loss Game Plan

2008-10-13T11:27:00.001-07:00

When you work out and the pounds still don't come off, it can be incredibly frustrating. But what you may not know is that certain habits and physical changes can undermine even the most scientifically proven weight loss strategies, especially after you reach age 40. When Australian and UK researchers reviewed nearly 100 studies on exercise and weight loss, they discovered why those extra pounds won't budge despite your best efforts. These four targeted fat-fighting tips are the key to turning the tide--so your body will finally shed the weight.
1. Make some extra muscle
Lift weights three times a week It's the fastest way to build muscle and get results when the scale is stuck. "Research shows that regular strength-training can increase your resting metabolic rate by up to 8%," says Wayne Westcott, PhD, fitness researcher in Quincy, MA, and author of Get Stronger, Feel Younger. In one 8-week study, women and men who did only cardio exercise lost 4 pounds but gained no muscle, while those who did half the amount of cardio and an equal amount of strength-training shed 10 pounds of fat and added 2 pounds of muscle.

Rest less If you already strength-train, shorten the time you linger between sets. "Taking a brief, 20-second break after each set burns extra calories and accelerates metabolism more than waiting the standard 60 to 90 seconds.

Do double-duty moves Trade exercises that isolate a single muscle, such as biceps curls, for multijoint, multimuscle moves like chest presses and squats. "The more muscles you engage at once, the more calories you'll burn."

Break up your meals If you're losing weight (and therefore muscle) by cutting calories, eating five small meals instead of three large ones helps keep metabolism high. Spreading calories throughout the day "keeps blood sugar levels even and controls the release of insulin that can cause your body to store more calories as fat," says Leslie Bonci, RD, MPH, director of sports medicine nutrition at the University of Pittsburgh Medical Center. "And every time you eat, your metabolism speeds up to digest the food."

1. Make some extra muscle
2. Outsmart a plateau
3. Be a stealth calorie burner
4. Halt hunger hormones

Your Fat-Burning Game Plan

2. Outsmart a plateau
It's a common scenario: The first 10 or 20 pounds come off easily, but then the scale won't budge. Plateaus can happen in as little as 3 weeks, find Drexel University researchers. As you drop weight, your body doesn't have to work as hard simply because there's less of you to move around, says Michele Kettles, MD, medical director of the Cooper Clinic in Dallas. That means your workouts produce a smaller calorie burn. For example, if you weigh 180 pounds and lose 35, you'll melt about 100 fewer calories in an hour-long cardio class--which can slow down further weight loss. And as you get older, injuries or arthritis can make it difficult to do vigorous, high-impact activities that help compensate for this calorie defi

Get your heart rate up Watching TV or reading while you exercise can lower your workout intensity--and your calorie burn. Instead, pay attention to your pulse, suggests Kettles. For best results, stay between 60 and 80% of your maximum heart rate. To estimate your MHR, subtract your age from 220. Then multiply your MHR by 0.6 for the lower end of your target heart rate zone and by 0.8 for the upper end. For example, if you're 40, aim for 108 to 144 beats per minute. (For easier tracking, invest in a heart rate monitor.)

Diversify The more comfortable you become with a routine, exercise class, or fitness DVD, the less effective it gets. To continue to lose weight, you need to challenge your body in new ways. "Even replacing one exercise can create enough of a surprise to keep results coming," says Kettles. Try this: The first week of every month, do a new upper-body exercise; the second week, a new lower-body one; the third, a new abs move; and the fourth, a different type of cardio (cycling instead of walking, for example).

1. Make some extra muscle
2. Outsmart a plateau
3. Be a stealth calorie burner
4. Halt hunger hormones

Your Fat-Burning Game Plan

3. Be a stealth calorie burner
It may happen subconsciously, but studies show that some people move less after they begin an exercise regimen. When women and men, average age 59, started to work out twice a week, their everyday activity decreased by 22%, according to research from the Netherlands. The reason for the slowdown, experts speculate, may be postworkout fatigue or the perception that if you exercise, you can afford to skimp on the small stuff. Wrong! Little activities such as standing instead of sitting, fidgeting, and walking more throughout the day can add up to an extra 350 calories burned per day, according to Mayo Clinic studies. Other research shows that a decrease in these everyday actions may shut down an enzyme that controls fat metabolism, making weight loss tougher. And even daily half-hour to hour-long workouts aren't enough to turn it back on.

Track nonexercise activity Record your daily step counts with a pedometer on a couple of days when you don't work out. Then calculate your average (add up your daily totals and divide by the number of days tracked). If you don't maintain at least this level of activity every day, your fat-burning ability will decline. For instance, if you normally log 5,000 steps a day but skip half of them on days you work out, it could slow weight loss by up to 50%--even though you're exercising.Add a 30-45 minute walk everyday on top of everything else you are doing. You have to attack fat!

Post reminders One study showed that signs encouraging people to take the stairs increased usage by 200%. To motivate yourself, stick notes on your bathroom mirror, microwave, TV remote, steering wheel, and computer that simply say: Move more!

Set up weekly physical outings You'll be less likely to blow it off if you make a commitment to someone else. Plan a hike or bike ride with your family, help clean out a friend's garage, or volunteer to walk your neighbor's dog.

1. Make some extra muscle
2. Outsmart a plateau
3. Be a stealth calorie burner
4. Halt hunger hormones

Your Fat-Burning Game Plan

4. Halt hunger hormones
When 35 overweight women and men started exercising, researchers found that some of them compensated for their workouts by eating as much as 270 extra calories a day--negating more than half of the calories they burned, according to a study published in the International Journal of Obesity. "Some research shows that exercising regularly can trigger the release of ghrelin, an appetite-stimulating hormone meant to protect the body from losing weight too quickly," says Bonci. To make matters worse, appetite also appears to increase as you approach menopause because of declining estrogen levels, according to animal studies.

Simple Strategies

Snack before you sweat "Exercising on an empty stomach lowers blood sugar, which can increase your appetite and set you up to overeat afterward," says Bonci. To ward off postexercise hunger, have a light (about 100 calories), carbohydrate-rich snack, such as 4 ounces of yogurt or a banana, 20 to 30 minutes before you work out.

Write before you eat Keeping a food diary is a proven weight loss tool, but don't wait until after your meal. "When my clients record what they're going to eat, it puts their dietary habits on pause long enough to decide if their food choices are really worth it," says Bonci. Time your meals If possible, schedule your workouts before a meal. In studies where meals were served 15 to 30 minutes after exercise, participants ate less than those who had to wait an hour or more to eat.

Sip often People who drink water regularly eat nearly 200 fewer calories daily than those who only consume tea, coffee, or soda, reports a University of North Carolina at Chapel Hill study. Bonus: Make it ice-cold water. German researchers found that drinking 6 cups of cold water a day raised metabolism by about 50 calories daily--possibly because of the work it takes to warm the fluid up to body temperature. And every little bit helps!

Make the scale move!
Log your workouts and meals, see your body change over time, and stay on target with progress reports from My Health Trackers at prevention.com/healthtrackers.

1. Make some extra muscle
2. Outsmart a plateau
3. Be a stealth calorie burner
4. Halt hunger hormones

Your Fat-Burning Game Plan

Your Fat-Burning Game Plan
Every day
Wear a pedometer.
Eat five minimeals (300 calories each).
Log your food choices before you eat.
Drink at least six 8-ounce glasses of cold water.

Three times a week
Lift weights, doing multimuscle moves such as chest presses. Twice a week ain't going to cut it folks!Going to a box gym is fine, however you need to look at your results!

Rest no more than 20 seconds between sets while strength-training.

Whenever you exercise
Snack before your workout (see Step 4 for suggestions).
Schedule exercise before a meal so you eat within a half hour of finishing your workout. Track your heart rate during cardio.

Weekly
Change one move in your workout routine every Monday. For example, swap push-ups for chest presses one week, lunges for squats the next, and so on.
Plan an active outing such as hiking.

1. Make some extra muscle
2. Outsmart a plateau
3. Be a stealth calorie burner
4. Halt hunger hormones

11 tips for the Body of your Dreams.

2008-10-09T18:23:00.000-07:00

11 Steps that Absolutely Guarantee you'll have the
Body of your Dreams in 90 days or Less!

1. Persistence!

Violate this step and you'll never achieve permanent results. We recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.

2. Workout around other people.

Working out with others will get you about 43% faster results!!!

3. Don't take bad advice.

Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!

4. ALWAYS keep an eye on your pulse.

When doing aerobic or cardiovascular training! Keeping your pulse inside your 80%-85% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners.

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.

6. Know your outcome.

Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.Put those pics in and behind cupboard doors and on your refrigerator as a reminder.

7. Increase you water intake.

Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from.

Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.

9. Increase the number of meals consumed per day.

On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

10. Visualize Clearly and Often.

Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).

11. Cardio...Cardio...Cardio.

Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.Make sure you do 45-60 min of cardio on the days you are not at Pro-Fitness Training.

Eat right for consistent energy

2008-10-01T18:57:00.000-07:00

Hey gang, thought you would find this article helpful. Right in line with everything we teach!

Quick: Name your usual tiredness fix. If you said a cereal bar or a coffee drink, you're not getting an effective boost--and may even be setting yourself up to crash later on. "The food you eat is like the gas you use to fuel your car," says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association. "Without enough of it--or the right kind--your energy will stall." Luckily, certain foods can help fight fatigue. Here are some of the top stamina sappers you may encounter, and what to eat and drink more of (sample menus included!) to stay sharp, focused, and energized all day.

ENERGY SAPPER: STRESS
Eat more:

Carb-rich foods Healthy treats such as half of a whole wheat English muffin with fruit spread are rich in carbohydrates, which can boost your levels of serotonin, a calming brain chemical.

Chocolate Nibbling on a few squares of dark chocolate may work, too--it's packed with caffeine and theobromine, mild mood- and energy-boosting stimulants, according to UK researchers.

Fluid-filled foods "Food accounts for about 20% of our daily fluid intake," says Samuel N. Cheuvront, PhD, RD, a principal investigator with the US Army Research Institute of Environmental Medicine. Staying hydrated is one of the simplest ways to keep energized and focused. A recent study of athletes found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. To eat for energy, avoid dry packaged snacks such as pretzels, which lack sufficient fluid to aid hydration. Instead, opt for water-rich snacks, including fresh produce. Foods that swell up during cooking--such as oatmeal or pasta (which is nearly 65% water)--are also smart choices.

Drink more:

Tea A recent report found that pairing caffeine and the amino acid L-theanine, both present in tea, decreased mental fatigue and improved alertness, reaction time, and memory. What's more, black varieties can help you recover from stress, according to researchers at University College London. In their study, adults who drank tea four times a day for 6 weeks had lower levels of the stress hormone cortisol after a tense moment, compared with those who drank a tealike placebo.

YOUR STRESS-BUSTING MENU
Breakfast
1 c oatmeal made with fat-free milk, topped with 1 diced pear, 2 Tbsp chopped walnuts, and 2 tsp brown sugar
1 c black tea

Lunch
1 c reduced-sodium minestrone soup
1/4 c hummus with 10 baby carrots, 1 c cucumber and red bell pepper slices
2 c air-popped popcorn

Snack
2 Tbsp semisweet chocolate chips
1 c black tea

Dinner
Spicy shrimp spaghetti: 10 lg shrimp sauteed in 2 tsp olive oil with 1 clove minced garlic and a pinch of red-pepper flakes, tossed with 1 chopped tomato and 1 c cooked whole grain spaghetti
Small salad with 1 Tbsp vinaigrette
1 orange

Snack
3/4 c raspberry sorbet

Nutrition info: 1,560 cal, 57 g pro, 248 g carb, 38 g fiber, 44 g fat, 10 g sat fat, 110 mg chol, 840 mg sodium

ENERGY SAPPER: DIETING
Calories are literally units of energy. Without the proper amount of fuel your cells need to perform, you'll feel weak and light-headed. Your challenge: Trim enough calories to lose weight but get the right number to keep energized. Visit prevention.com/healthtrackers to determine your daily caloric needs, and then follow our smart strategies for slimming down without slowing down.

Eat more:

Frequent meals Small, regular meals and snacks (instead of a few large ones) every 3 to 4 hours give you sustained energy and dampen hunger by keeping your blood sugar on an even keel. When researchers at the National Institute on Aging compared middle-aged men and women who ate only one meal a day with those who consumed three squares, they found that the one-meal-a-day group had larger spikes in blood sugar. As a result, eating less frequently may cause energy levels to soar and then plummet.

Fiber Roughage-rich foods slow digestion, keeping energy stable; they also help fill you up so you eat less. Choosing foods such as onions, bananas, and whole wheat may help you keep up your stamina and control your weight because they are rich in inulin, a prebiotic fiber (meaning it encourages the growth of healthy bacteria in the gut). The substance may keep unwanted pounds at bay by regulating some of the hormones that control appetite, according to researchers at the USDA ARS Children's Nutrition Research Center. Right now there's no recommended intake of prebiotic fiber specifically, but getting small amounts throughout the day is a strategy that can help you meet your daily 25 g of total fiber and drop pounds.

Drink more:

Water and unsweetened beverages Staying hydrated will keep you energized and may help you shed weight--even mild dehydration can slow metabolism, according to researchers at the University of Utah. Just avoid artificially sweetened beverages. Although they contribute few calories, a Purdue University study released earlier this year revealed that artificial sweeteners may interfere with your brain's signals, prompting you to eat more. If you don't like water, try another energy-revving drink that will hydrate you without increasing your appetite or adding excess calories, such as tea or sparkling water (either au naturel or flavored with homemade frozen 100% fruit juice cubes).

YOUR DIET-FRIENDLY MENU
Morning Meal
1 slice whole wheat bread, toasted and topped with 1 Tbsp almond butter and 1 sm sliced banana
Coffee or tea

Midmorning meal
1/2 c fat-free vanilla yogurt with 2 Tbsp dried cranberries
1 glass water with lemon

Afternoon meal
Greek tuna wrap: 1 c romaine lettuce tossed with 3 oz drained chunk light tuna, 1/2 sliced tomato, 5 black olives, 1/4 sliced cucumber, sliced onions, 1 Tbsp red wine vinegar, and 1 tsp olive oil, wrapped in 1 whole wheat tortilla
1 glass sparkling water with 2 100% grape juice ice cubes

Midafternoon meal
1 apple
2 1" cubes low-fat cheese
12 oz unsweetened iced tea

Evening meal
Onion-smothered barbecued chicken: 4 oz grilled chicken breast with 1 Tbsp barbecue sauce, topped with 1/2 grilled, sliced onion
1 baked sweet potato
6 steamed asparagus spears with 1 tsp olive oil

End-of-day meal
2 c air-popped popcorn sprinkled with 1 tsp grated Parmesan cheese
1 med orange

Nutrition info: 1,380 cal, 85 g pro, 208 g carb, 27 g fiber, 29 g fat, 5 g sat fat, 130 mg chol, 1,550 mg sodium

ENERGY SAPPER: SLEEP DEPRIVATION
When you're tired, you may feel hungrier than usual; lack of slumber disrupts hormones that signal your need for nourishment. Eating the right foods can help boost your energy and keep you satisfied without overeating.

Eat more:

Sleep-promoting nutrients "Certain vitamins and minerals have a profound effect on the quality of our slumber," says Elizabeth Somer, RD, author of Food & Mood. "Getting adequate amounts of vitamins B6 and B12, calcium, iron, and magnesium can help you maintain healthy sleep patterns." One key player is vitamin B12, which we don't absorb as well as we age. The nutrient helps fight fatigue by building strong, healthy red blood cells. Several studies reveal that vitamin B12 may improve chronic insomnia by influencing melatonin, a hormone that regulates sleep cycles. Because B12 is found only in animal foods, such as turkey and milk, vegetarians and vegans may need to eat fortified foods or take a supplement.

Carbs at night Before you turn in, try a small bowl of oatmeal or a handful of whole grain crackers for their comforting carbohydrates. An all-carb snack increases levels of mood-lifting serotonin, which may help promote sleep.

Drink more:

Small doses of caffeine Frequent mini-servings of caffeine (8 ounces of coffee or less) keep you awake, alert, and focused for longer than a single jumbo one would, according to sleep experts. "When you quickly drink a large coffee, the caffeine peaks in your bloodstream much sooner than if you spread it out over time," says Harris R. Lieberman, PhD, a research psychologist with the US Army Research Institute of Environmental Medicine. Start your day with an 8-ounce coffee (the "short" size is available by request at Starbucks). Or, ask for a large half caf. Then keep the caffeine lightly flowing with a lunchtime cappuccino (it's got only 75 mg--about one-quarter of what you'd get in a 16-ounce coffee), followed by a small midafternoon latte. If you have trouble sleeping, you may want to avoid caffeine in the afternoon, or altogether. Not a java junkie? Tea works, too, though it is lower in caffeine.

YOUR SLEEP-DEEPLY MENU
Breakfast
Morning burrito: 3 egg whites scrambled in 1 tsp canola oil with 1 Tbsp shredded low-fat cheese and 2 Tbsp salsa, in a whole wheat tortilla
1/2 grapefruit
8 oz coffee or 16 oz half caf

Lunch
Turkey burger on a whole wheat bun with 1/4 sliced avocado and sliced tomato and onion
1 c grapes
4 dried apricots
8 oz fat-free cappuccino

Snack
8 oz fat-free latte
2 Tbsp nuts with 1/4 c whole grain cereal

Dinner
3 oz grilled or broiled lean flank steak
1 baked potato with 2 Tbsp low-fat plain yogurt and 1 Tbsp chopped chives
1 c spinach sautéed in 1 tsp olive oil with 1/2 clove minced garlic

Snack
1 packet prepared instant oatmeal

Nutrition info 1,560 cal, 99 g pro, 229 g carb, 29 g fiber, 33 g fat, 6 g sat fat, 95 mg chol, 1,060 mg sodium

2008-09-25T16:01:00.000-07:00

Understanding Sugars

If I asked you what causes weight gain when it comes to dieting, you would probably say fat, or with the latest craze surrounding carbs, you may guess that too! However, not all carbohydrates are created equal.

Believe it or not, sugar is a big contributor to weight gain. To keep it simple, if your body is running on sugar, it is not burning fat for fuel. It really is that simple.

The calories and total grams of "bad carbohydrates" from foods high in sugar add up more quickly than those from yams, beans, oats, veggies, and other natural carbohydrates because:

a.) Sugar is a very concentrated source of carbohydrate - so it's easier to eat more calories.

b.) Sugar has a very pleasant taste - it is easily overeaten out of enjoyment and often used for comfort.

c.) Sugar keeps bad company. Many foods high in sugar are also high in fats, such as pastries, cookies, ice cream, and other sweets.

d.) Sugar is often consumed as beverages - sodas, juices, punch, etc - which contains a lot of calories in a very little volume. A large soda, for example, can contain more than 300 calories alone!

I’m not saying you can never eat sugar; trust me, my world wouldn’t rotate without a bite of chocolate every now and again! But treats are just that, treats, and they should be eaten sparingly on occasion.

But an occasional indulgence shouldn’t completely derail your nutrition program, either mentally or physically. Besides I don’t advocate complete elimination of any food group, sweets included. So to see where treats can fit into your plan, you’ve got to analyze what they are made of.

Most sweets and desserts are high in calories and heavy on carbs and fat. Ice cream, chocolate bars, frozen yogurt, pudding, and other dairy-based treats have some protein in them for milk or nuts, in addition to fat and carbohydrates. Treats such as hard candy, sorbet, donuts, and muffins are pretty much straight, simple carbohydrates. Processed backed goods such as cakes, pies, and cookies contain plenty of carbs, maybe a little protein and a bunch of trans fat to ensure a longer shelf life.

Dessert isn’t the only place you’ll find a ton of sugar: Many condiments, sauces, and dips contain added sugar, as well as many breads, cereals, crackers, and dressings. So before you glop on the barbecue sauce or ketchup, read the label carefully to see how many sugar calories you’re getting per serving. Of course, sugar will not always be listed as “sugar” on the label. That would be way to easy, right! Usually it hides out under one of these aliases:

- maltodextrose

- dextrose

- sucrose

- fructose

- high-fructose corn syrup

- malt syrup

- corn syrup
- molasses

- maple sugar

- levulose

- lactose

- honey

- galactose

- and glucose

So look out for the sneaky sugars. Here are a few tips to help you deal with the sugar cravings:

Wait it out! Sometimes cravings are emotionally driven, and you may be eating sweets in reaction to your emotions. Before you dig into the donut box, stop, recognize your craving, and ask yourself out loud if it is worth the few minutes of pleasure instead of achieving the body you want and can enjoy 24 hours a day.
Eat more often. You might crave sugar if you haven’t eaten a balanced meal or snack because your blood sugar may be low. Your body knows the fastest way to get its blood sugar back up is to get some simple carbs in there, so it tells you to crave sugar-and you do! That’s just another reason we have you eating balanced meals throughout the day!
Break the habit! If you always have dessert with dinner or get a treat every day from the vending machine at 4pm, recognize that pattern, and break it! Do something completely different, such as taking a walk or calling a friend instead of hitting the vending machine.
And, last but not least, give in and have a bite! Before you get too excited, I want it to be loud and clear that I’m not giving you permission to binge! Share a dessert, have a mini size chocolate bar, or a small cookie. Be sure to go out and have it in order to keep the temptation of leftovers out of the house!

Also, be really careful with the sugar substitutes. In many “sugar-free” foods, the sugar has been replaced by either sugar alcohols or synthetic products. Sugar alcohols are not technically sugar, but they still contain calories from carbohydrates and are not calorie free. The alcohol in these sweeteners attracts water into the gut and can cause abdominal discomfort and bloating. My personal favorite when it comes to sugar replacements is Sweete. It is made from the Rubia plant and it 100% natural. You can find it at www.sweete.biz!

In summary, a diet lower in sugars and higher in complex natural carbohydrates,
fiber, and protein is almost always lower in calories, higher in energy, and higher in vitamins and minerals.

These above factors, working together, contribute to a lower rate of obesity, cardiovascular disease, diabetes, cancer, and tooth decay ... and you absolutely will achieve much better fat loss results.

It's okay to eat a little sugar as a treat, but do so in moderation ... and be aware and on the look-out for "hidden" sugars that you typically eat each day. They certainly add up and could very well be one of the reasons you're not achieving the best possible results in the shortest amount of time. So, don't be lazy....be Lean!

Post workout recovery

2008-09-17T10:55:00.000-07:00

The Secret of the Properly Balanced Post-Workout Meal for Fat Loss & Muscle Building

Hi again guys, it's Brian coming at you again with a very important nutrition tip.

I'm sure you've heard before that your post-workout meal is actually your most important meal of the day (aside from breakfast).

I'd have to agree with that for the most part because refueling your body with the right combination of nutrients is vastly important to repairing your muscles from the breakdown of a workout, and keeping your metabolism sky high.

From the research about post-workout meals:

"A recent 12-week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss - while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength."

I've noticed that many people are confused as to what actually makes a good post-workout meal. A couple common questions about post workout meals:

1. Aren't post-workout meals just important for building muscle? Do they matter at all if my goal is fat loss?

2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the magazines or is a whole food meal better? What's the best combination of carbs to protein to fat in a good post workout meal?

3. How quickly after a workout is best to consume my post workout meal?

Answers:

1. Post-workout meals are important for BOTH muscle building and fat loss!

Always remember that one of the most important aspects of long term fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your body.

By consuming a proper post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your body. The more lean muscle you have, the higher your metabolic rate... hence, you lose fat easier, and it is MUCH easier to stay lean long term.

2. Whole foods or supplement shakes? This can be done either way, but I'm going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, you can make it work.

First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to keep a steady supply of amino acids.

Well, when it comes to post-workout meals, you can almost use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carbohydrate source to elicit an insulin response, which surges nutrients and glycogen back into your muscles for repair.

So while I always preach high fiber for most of your meals, with post-workout, you actually want low fiber, high GI carbs, and quickly digesting proteins as well for muscle repair.

Another aspect to keep in mind... while I always preach healthy fats at most of your meals... with the post workout meal, you actually want almost all carbs and protein, and very little fat if any. Fat just slows the absorption and glycemic response which is not what you want with the post-workout meal.

What about ratios of carbs and protein?

I've reviewed dozens and dozens of studies on this subject and it always seems to come back to a ratio of approximately 2 to 1 carbs to protein. This seems to be the optimal combination to maximize muscle repair to boost that metabolism for long term fat loss.

I usually make my post-workout shakes using a frozen banana, whey protein, water, and some real maple syrup and aim for about a 2:1 ratio of carbs to protein.

If you want to make things simpler, one of the best post-workout shakes that I've found are the EAS shakes that we now carry at Pro-Fitness. So as soon as you are finished with your workout, grab a shake and drink it down! Simple, easy and effective!

3. How quickly should you eat (or drink) your post-workout meal?

As soon as you can after your workout (the sooner the better)!

Studies show that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher percentage of the carbs ingested will be used for muscle glycogen replenishment instead of other uses.

The first thing I do when I finish working out.....and my workouts are very random throughout the day, is drink one of our ready made shakes.

So, give it a try and let us know how you feel and better yet what results come from this regime!

Stay Strong and Stay Lean!

Are all calories equal?

2008-09-10T08:30:00.000-07:00

In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.

One school, I would say the 'old school' of nutrition, maintains weight loss or weight gain is all about calories, and "a calorie is a calorie," no matter the source (e.g., carbs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.

The other school, I would call more the 'new school' of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., carbs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the "calorie is a calorie" mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.

This has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines, for decades. The result of which has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.

Before I go any further, two key points that are essential to understand about any unified theory:

A good unified theory is simple, concise, and understandable even to lay people. However, underneath, or behind that theory, is often a great deal of information that can take up many volumes of books. So, for me to outline all the information I have used to come to these conclusions, would take a large book, if not several and is far beyond the scope of this article.

A unified theory is often proposed by some theorist before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether it be mathematical, physical, etc., supports the theory and thus solidifies that theory as being correct, or continued lines of evidence shows the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.

"A calorie is a calorie"

The old school of nutrition, which often includes most nutritionists, is a calorie is a calorie when it comes to gaining or losing weight. That weight loss or weight gain is strictly a matter of "calories in, calories out." Translated, if you "burn" more calories than you take in, you will lose weight regardless of the calorie source and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.

This long held and accepted view of nutrition is based on the fact that protein and carbs contain approx 4 calories per gram and fat approximately 9 calories per gram and the source of those calories matters not. They base this on the many studies that finds if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.

However, the "calories in calories out" mantra fails to take into account modern research that finds that fats, carbs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite, thermic effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.

Even worse, this school of thought fails to take into account the fact that even within a macro nutrient, they too can have different effects on metabolism. This school of thought ignores the ever mounting volume of studies that have found diets with different macro nutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.

Translated, not only is the mantra "a calorie is a calorie" proven to be false, "all fats are created equal" or "protein is protein" is also incorrect. For example, we no know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.

The "calories don't matter" school of thought

This school of thought will typically tell you that if you eat large amounts of some particular macro nutrient in their magic ratios, calories don't matter. For example, followers of ketogenic style diets that consist of high fat intakes and very low carbohydrate intakes (i.e., Atkins, etc.) often maintain calories don't matter in such a diet.

Others maintain if you eat very high protein intakes with very low fat and carbohydrate intakes, calories don't matter. Like the old school, this school fails to take into account the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!

The reality is, although it's clear different macro nutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. They always have and they always will. The data, and real world experience of millions of dieters, is quite clear on that reality.

The truth behind such diets is that they are often quite good at suppressing appetite and thus the person simply ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. That's not to say people can't experience meaningful weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.

Weight loss vs. fat loss!

This is where we get into the crux of the true debate and why the two schools of thought are not actually as far apart from one another as they appear to the untrained eye. What has become abundantly clear from the studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables...

Anyway I could go gone forever here. Please keep your eye on the web site for an annoncement of my next 2 hour Breakthrough Seminar where I cut through all the confusion and myths about weight loss and proper eating and nutrition.

2008-09-08T07:56:00.000-07:00

Healthy Habit No. 5: Exercise for Better Health
We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don't do it. According to the CDC, more than 60% of Americans do not get regular exercise.
In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:
Helps control weight
Maintains healthy bones, muscles, and joints
Reduces risk of developing high blood pressure and diabetes
Promotes psychological well-being
Reduces risk of death from heart disease
Reduces risk of premature death
Studies have also shown a link between exercise and a reduced risk of certain cancers.
Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.
The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don't have time to workout don't realize that exercise gives people more energy and allows them to be more productive with the rest of their time.
Healthy Habit No. 6: Practice Good Dental Hygiene
Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities -- along with exercise and quitting smoking -- that could extend life span.
Roizen's calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn't far-fetched.
The mouth, after all, is an integral part of the body. "Teeth have a blood supply, and that blood supply comes from the heart," says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).
Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.
Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.
In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile -- which, according to Price, can help you keep your dignity.
Healthy Habit No. 7: Take Up a Hobby
Look up the word "hobby" in the Merriam-Webster's Collegiate Dictionary, and you will find the definition as "a pursuit outside one's regular occupation engaged in especially for relaxation."
Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.
The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.
In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.
The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. "It was a more active orientation to life."
Healthy Habit No. 8: Protect Your Skin
Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.
The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.
Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:
Always wear sunscreen with SPF 15 or higher.
Don a hat with a brim and wear other protective clothing.
Don't deliberately sunbathe.
Try to avoid sun exposure between 10 a.m. and 3 p.m.
Healthy Habit No. 9: Snack the Healthy Way
The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:
Reduce the risk of some cancers
Beat the signs of aging
Improve memory
Promote heart health
Enhance the immune system
One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies," says Johnson. "They are low in calories and high in nutrients."
She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).
The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.
Healthy Habit No. 10: Drink Water and Eat Dairy
Water and milk are essential fluids for good health, but they can also help with shedding pounds.
The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.
If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.
The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.
In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.
Healthy Habit No. 11: Drink Tea
"Decaffeinated tea is better," says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.
There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.
"There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don't have great data on that right now that is that specific."
However, there's no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.
Healthy Habit No. 12: Take a Daily Walk
We already mentioned the merits of exercise in habit No. 5. Now, here's a tip on how to incorporate physical activity into your daily life: WALK.
We're not talking about taking the time out of your busy schedule to work out -- that's important, too -- but infusing life- and limb-saving movement into your waking hours.
"Just move. Pace during phone calls, while you're brushing your teeth, while watching your son's soccer game," says Bryant, noting that every 20 steps a person takes is 1 calorie burned.
An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.
And there are plenty of opportunities to move those legs:
Take the stairs instead of the elevator.
Walk to the store.
Window shop at the mall.
Leave your desk and visit your co-worker instead of sending him an email.
Walk and talk with friends instead of meeting for a meal.

Healthy living habits (3/4 of 12 )

2008-09-02T21:10:00.000-07:00

Healthy Habit No. 3:
Get Enough Sleep
"Your body has to have enough time to rest," says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.
This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don't get the minimum amount of shuteye needed to stay alert.
Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.
Not enough ZZZs can also be hazardous. More than one-half of adult drivers -- some 100 million people -- say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers -- 32 million people -- say they've fallen asleep while driving.
Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.
To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

Healthy Habit No. 4:

Make Social Connections
Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.
It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:
Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor's office.
Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. "It's a load off your chest," says Jenkins.
Offering a sense of belonging. This feeling not only helps reinforce a person's identity, it also assists in preventing and overcoming depression and anxiety.
Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. "Lack of social interaction will [decrease] serotonin levels," says Fleming.

Healthy habits(2 OF 12)

2008-09-01T16:47:00.000-07:00

There are 12 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity's sake, we'll stick with this number.
Instead of bringing misfortune, however, the 12 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.

Healthy Habit No. 1: Eat Breakfast Every Morning
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
"That one act [of eating breakfast] seems to make a difference in people's overall weight," says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.
Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.
Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.
For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.
To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.
Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.
"When I'm getting ready in the morning, I don't really want to take the time to eat breakfast because that would mean sacrificing sleep," says Johnson. "So I bring my breakfast with me, and I know I have an hour when I'm reading emails in the office when I can eat it. By that time, I'm hungry because I've been up for almost a couple of hours."

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet
The AHA recommends a serving of fish two times per week.
Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids -- which have been shown to reduce the risk of heart disease.

2008-09-01T14:54:00.000-07:00

Welcome to the all new Pro-fitness Training blog. Your source for the latest fitness news, notes and opinions from Brian and the PFT trainers. Enjoy!