Why Personal Trainers Get Results

I have regained my motivation!
Monday: Cardio Cardio Cardio (40 minute walks x 2 + Circuit session) 20 minutes on treadmill, incline 15
Eliptical- 20 minutes
Spinning Bike: 20 minutes
Whew!

Tuesday: Cardio, Cardio ( 44 minute walks x 2), Strength training (45 minutes) at the Wilson Fitness Center (LOL).

Wednesday: 45 minute walk in the muggy morning dew!

Here's a good article that explains part of my addiction to my trainer and the whole gym experience.  I spent Saturday at Fultons Fitness INBF and gained a whole new respect for these men and women and the "sport" of fitness.  I always feel the need to insert the fact that I am so far away from my goal that it would be hilarious to even dream of doing what these people do.  I admitted to my daughter however that I certainly wouldn't mind looking like I do.  As I assisted in the making of shakes, I couldn't help but notice that noone looked at me as though I didn't belong.  I received smiles and words of encouragement to stay on the path of my lonnng journey. 

I was so motivated by their passion to eat and excercise right.  While I have always been know to be a loner and enjoy the solitude that working out alone brings, I couldn't deny the inspiration that came from being in the presence of this group of people that had a common goal (with each other).  While I certainly would never want to walk across a stage I hope to one day have people wondering, "well, why not...."


Why Personal Trainers Get Results
By DR on July 3, 2008

A new study, published in the June edition of the Journal of Exercise Physiology, tries to determine which approach is better for reducing body-fat: Weigh Watchers or working out at a health club.

The Study

43 overweight women (BMI = 25) were given a 12 week membership to either a Weight Watchers center or to a local health club.
The women in the Weight Watchers (WW) group were instructed to follow the WW program, including weigh-ins, counseling sessions and the WW point system for monitoring caloric intake.

The women in the health club (HC) group were instructed to follow the American College of Sports Medicine guidelines for weight loss.

The researchers monitored the participants progress by measuring body weight (BW), body fat percentage (%BF), intrabdominal fat (IAF) and subcutaneous abdominal fat (SAF), total cholesterol (TC), HDL-C with sub-fractions, and triglycerides.
The Results

At the end of 12 weeks, the WW group lost 5% (9 lbs.) of their body weight, while the HC group lost only 2.5% (2.9 lbs.).

Yippee!!! Weight Watchers wins, I never have to go to the gym again.

Whoa, whoa, whoa, not so fast there pardner.

The lead researcher, Steve Ball, found that a large percentage of the lost weight was lean tissue and not fat.
Not good.
Muscle requires calories to survive. Fat doesn’t. Lose your muscle and your metabolism drops.
It’s not how much weight you lose, it’s how much body fat you lose and where that body fat comes from.

While the HC group lost very little weight during the 12 weeks, they may have improved their overall health picture due to their significant loss of intrabdominal fat. According to Ball, “these results imply that exercise may have positive influence on the metabolic syndrome despite the number on the scale.”

Ball also determined that the group support offered by Weight Watchers resulted in most of the WW group lasting the entire 12 weeks, while many of the HC participants quit.

“These results imply that overweight, sedentary women joining a fitness center with the intent of weight loss or body fat change will likely fail without support and without altering their diets,” Ball said. “Nearly 50 percent of people who start an exercise program will quit within six months.”

“This study attempted to discover what takes place in the real world when overweight women attempt to lose weight.” Ball said. “I think the outcome of the study speaks volumes about the necessity for a multi-pronged approach in order to lose weight, body fat and gain health benefits. I hope that this will be the first in a series of studies investigating commercial weight-loss programs.”

So what does all this science mean?

It means, that if you want to succeed at losing body-fat, improving your health and transforming your body, you need to combine the physical (diet, exercise, injury prevention, balance, neuro-muscular performance, energy system, etc…) and the mental (emotional support, coping techniques, inter and intra-personal techniques, etc…).

That is why good personal trainers are worth their weight in gold. In addition to the fitness and nutrition programming, a good personal trainer can provide the emotional support that their clients need while they are transforming their bodies and their minds.

Who would have thought that that big ball of muscle down at your local gym was actually an amateur psychologist.
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Post Workout Meal for Weight Loss

For those of you with kids in AAU sports, you know that they can play a minimum of 5-6 games in a day. I've been concerned about the right foods to feed the body in order to replenish and energize for the next activity.  In my search I came across this article describing the proper post workout meal for weight loss and thought it interesting...
Post Workout Meal for Weight Loss
Overview


Eating too many calories after a workout can sabotage weight-loss goals. Visualize the post-work out body. Muscles have been worked and need refueled to replenish nutrients and build muscle. According to University of Michigan researcher, Jeffery F. Horowitz, "...exercise doesn't occur in a vacuum, and it is very important to look at both the effects of exercise and what you're eating after exercise."

Protein and Workouts

Consuming protein after aerobic exercise encourages the hormone insulin to work more efficiently, according to a CBS News report on a study published in the "Journal of Applied Physiology." Insulin supplies cells with constant energy. Insulin transfers sugar from the blood and relocates it into the body's cells. From there, sugar converts to energy during exercise or is stored as fat.

During a workout, muscles break down. Protein is the building block of muscle growth and repair. Protein takes longer to digest, which creates the sensation of fullness and uses no insulin to be digested since it has no carbohydrate.

Considerations

The American Dietetic Association recommends reducing calories as an effective way to lose weight. Many registered dietitians suggest using a food journal or record during the day to effectively plan calories throughout the day. Keep post-workout meals between 200 and 400 calories and 6 to 18g of protein. For a 1,500-calorie weight loss plan, two meals could amount to 500 calories, with two additional mini-meals of 250 calories. One of the two remaining mini-meals can be a post-workout meal, which fits into the guidelines.

Foods

To support weight loss and supply muscles with energy, select low-fat dairy or protein sources. Examples include: 2 to 4 oz. of chicken breast, 1 cup of 1 percent milk, one 6 oz. cup of yogurt or ¼ cup of nuts. Combine protein with whole grains, vegetables or fruits to meet the body's needs. Look for English muffins, breads, crackers or pastas with "100 percent whole grain" on the label. Drink a glass of low-fat milk, have 1 oz. of cheese with crackers, or bell pepper strips with 1 to 2 tbsp. of hummus, a Mediterranean chickpea dip. Finish with at least 20 oz. of water to replace lost fluids.

Benefits

For optimal post-workout recovery, consume a meal that contains carbohydrates and protein within two hours after exercise. Enzymes in the body replace carbohydrate stores and build muscles. When muscles grow, your body burns more calories, accelerating weight loss.

Misconceptions

Proper nutrition and exercise gradually change the shape of the body. Quick-fix diets and exercise programs are not sustainable for the long term. Working out without the proper nutrition will not help with weight-loss goals. Starving yourself and working out constantly will not lead you to healthy weight loss. A sensible workout plan with a low-calorie, protein-rich meal after exercising will help build muscle while still helping with weight loss.


Read more: http://www.livestrong.com/article/124586-post-workout-meal-weight-loss/#ixzz0rcbEz16w

Did you know that exercise is addicting?

Here's my diddy for the day!  I missed 2 days of intense workout (walked only) and I feel like I'm missing an old friend - you know the one that makes me smile.... missed going to that place where all is peaceful and harmonious....that happy place.  That place you want to go to all of the time and that friend you can talk to about anything!

**Did you know that exercise is addicting?
Because exercise produces feel good hormones called endorphins your body will quickly get hooked on exercise! In as little as 2 weeks of working out 3-5 times per week for a min. of 20 min. you will begin to miss exercise if you skip a day.

Creating Willpower

Creating Willpower


May 16, 2010 by Joe Gigantino
What is willpower? Have you ever tried to define it?

My guess is no. In fact I believe the reason we don’t ask this question is because we can blame willpower if we don’t follow through with our goals. We prefer to allow the mystery to exist. Haven’t we all heard someone say that they either didn’t have enough willpower or somehow lost their willpower?

Many of us still believe that willpower comes and goes with the wind. It’s unpredictable with uncertain loyalty. Although it seems rather odd, I witness many people using willpower as an excuse to cushion their fall from reaching goals.

Willpower: is energetic determination…and that’s it!

The first thing we all need to realize is that willpower is available to each and every one of us. It’s not handed out at birth based on your genetic blueprint or later in life based on size or smarts. It’s truly there for the taking and it’s FREE. It’s important to realize that based on your lifestyle (conditioned or habitual behavior) you should be able to determine your level of willpower.

What do I mean by this? Well, I ‘m sure we all understand that the longer we habitually do something a certain way, it is that much more difficult to change. Whether it’s sleeping patterns, watching TV, exercise or how we eat.

Examples:

For the person who routinely gets up at 6:00am and starts their day off with a brisk walk; it would be reasonable to assume that they would have the willpower to successfully begin an early morning workout program with a trainer at the gym. Another person who routinely sleeps in would be at a different willpower level and would most likely fail if they tried to establish the same early morning training program at the gym. A more realistic expectation would be for the latter person to gradually build their willpower by setting their clock to get up a half hour earlier each day. As this first step becomes conditioned (usually 3-4 weeks) they then are ready for the next step. Along with my first person that regularly got up early, they too (after 3-4 weeks) are now ready for the next step in their progression to reach their health and fitness goals; to lose weight, get fit etc.

I have personally used this system of creating willpower to accomplish the goals I’ve set for myself. These simple steps of progression can make huge differences! Understanding the concept of willpower can make great positive influences on your life.

Stop saying “I don’t have” or “I can’t” and start saying, “I do have the willpower to…” “I will!”

As we begin a new week, my hope is that each one of us recognizes exactly what level we’re on. Let’s “set our alarm clocks ½ hour early”.

As you prepare yourself for the next step, we would enjoy hearing from you. Leave your comments so we all can benefit on how ‘creating willpower’ is bringing you closer to your goals!

The Feet God Gave Us Are Best!

REAL SPORTS WITH BRYANT GUMBEL presents more enterprising features and reporting when its 158th edition, available in HDTV, debuts TUESDAY, MAY 18 (10:00 p.m. ET/PT & 9:00 p.m. CT), exclusively on HBO.

Segments include:

*Sole Runners. For decades, new models of running shoes have boasted ever-greater amounts of padding, cushioning, support systems, high-tech gel and air pockets, and fatter, wider, thicker soles. Runners welcomed the ever-more-complicated and ever-more-expensive new models with open arms, happy to spend up to several hundred dollars a pair. So why is the biggest movement in running suddenly all about less cushioning, or even running barefoot, with no padding at all? Some maintain there has never been any evidence that more and more padding prevents, or even reduces, the number of running injuries. And a group of runners who insist that the less padding the better – that the human foot is designed to run most effectively with direct contact to the ground--is gaining more and more followers. Correspondent Bernard Goldberg explores this hot-button topic and looks for answers to why less is more. Interviews include author and running enthusiast Christopher McDougall; Harvard University scientist Dr. Daniel Lieberman; and Nike footwear design director Tobie Hatfield and Nike senior researcher Jeff Pisciotta.

Invisible Shoes are a modern spin on the traditional barefoot running sandal — durable, stylish and affordable — and so light and low-profile it’s like you’re not wearing anything.

Thanks to Chris McDougall’s inspiring and exciting best-selling book, Born to Run, runners are discovering the magic of barefoot running.

Many people describe how barefoot running has improved their running, healed old injuries, strengthened their feet and legs, turned flat feet into feet with arches, and much more.

The biggest problem with barefoot running, not surprisingly, is all the stuff on the ground that can hurt and cut your feet, plus all the dirt you have to wash off when you’re finished running.

That’s why you’ll want a pair of Invisible Shoes.

In his book, Chris describes huaraches, the running sandals of the Tarahumara Indians: a strip of rubber from an old tire and some string or lace to hold it on.

Invisible Shoes are a hi-tech but inexpensive version of huaraches made with modern materials.

All our huaraches are made with the 4mm Vibram Cherry sole material. This professional-grade rubber is used on shoes costing hundreds of dollars, and is built to last. It has one smooth side for your feet, and a lightly patterned bottom for traction. So far nobody has outworn the soles of their Invisible Shoes. The 4mm gives great protection, whether you’re running streets or trails, while also providing the most barefoot feel you can possibly get.

We also make our huaraches with colorful polypropylene and nylon lace. They’re soft, strong, don’t stretch, are waterproof and, maybe best of all, look really cool. Plus, they keep your cost down.

You can have fun with the DIY huarache project by getting the Invisible Shoe Kit, or you can have us make your Custom Invisible Shoes for only a bit more.

The Invisible Shoe Kit comes with complete instructions (which, actually, you’ll find here) for making your own hi-tech huaraches.
For the Custom Invisible Shoes, you’ll provide us with an outline of your feet and we’ll take it from there, returning your better-than-barefoot Invisible Shoes in just a few days. (Instructions about making the outline and submitting it to us are here.)

By the way, huaraches aren’t just for running! You can wear them anywhere you go. They’re great for walking around and you’ll get many of the same benefits when you do.

Support the Tarahumara — When you buy Custom Invisible Shoes we donate 10% of the profits to Norwas de Rarámuri to support the indigenous people of the Copper Canyon.

Remember that F.E.W. (Food, Exercise Water) Program we were on?

Well this article talks about the importance of Hydrating and alkalizing for health!  There was alot of truth in that program...it's just too bad that the organizers could't provide a more personal level of follow-up!

So don't discredit the value of drinking water for weight loss because it has so many other positive health benefits. 

My trainer told me to kick it back in gear yesterday. He increased my weights on the incline press, did more ab work etc. I personally know that I had slacked off on drinking my 12 glasses of water per day.  I will appreciate this article as a gentle reminder that all has not been in vain!

Hydrate and Alkalize for Health
Sunday, May 02, 2010 by: Dr. David Jockers, citizen journalist
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(NaturalNews) The chemical reactions in all plants and animals that support life take place in an ionized water medium. Water not only provides the medium to make these life sustaining reactions possible, but water itself also is often an important reactant or product of these reactions. The entire chemistry of life is based around water chemistry.

At the cellular level, water plays a significant role alongside cholesterol and saturated fat as the very bonding adhesives in the cell membrane. Together, these important structures keep the cell strong and help it to resist toxic and infectious invasion.

Some of the many critical roles water plays in the body include:

1.A medium for every metabolic (energy producing) reaction in the body

2.A generator of hydro-electric and magnet energy within the cell giving the body the power to live and function (the bodies most efficient energy sources)

3.A fluid to capture and pull out toxins in the urine and feces

4.Lubricates and protects joints, organs, & tissues

5.Expands sarcomeres (muscle cell units) allowing for optimal cross-bridge attachment and greater muscular power, strength, & endurance.

6.Electrolyte balance within and out of the cell.

Most people in our society carry an excess of acidic wastes. This creates a significant burden in the body. The blood stream must be at a 7.365 pH level, if it rises or falls one tenth of a pH unit it creates an extreme emergency. If blood pH moves two tenths either way, it's lethal. Fortunately, our body has a very sensitive buffer system with our respiration rate and kidney excretion to maintain blood pH. With chronic acidity, these systems get overrun and the body must turn to alkaline minerals within tissues to provide the necessary buffer.

Result: Alkaline buffering minerals are stripped from:

Our bones & teeth (calcium) Our muscles & nerves (potassium)

Our arteries (magnesium) Our joints (sodium)

Excess acidity = stored in fat cells

Journal of Clinical Endocrinology & Metabolism January 2009

"When fruits and vegetables are metabolized they add bicarbonate, an alkaline compound, to the body," said lead author Dr. Dawson Hughes. "Our study found that bicarbonate had a favourable effect on bone reabsorption and calcium excretion. This suggests that increasing the alkali content of the diet may attenuate bone loss in healthy older adults."

Other research has shown that cancer thrives in an acidic, low oxygen environment. Heart disease and blood vessel disorders are related to low magnesium levels in the smooth muscle within the arteries. Joint degeneration is attributed to poor sodium and fluid content within the synovium that surrounds the joint. All of these effects are due to the common cause of excess acidic wastes within the tissues of our body.

High-altitude mountainous cultures such as the Hunzas in Pakistan and the Vilcabambans of Southern Ecuador have some of the healthiest, longest living people in the world. Many have lived for over 120, even up to 150, strong and vibrant years. One of the unique things about these people has to do with their water supply. Most of their water comes into the villages from snow melt where it picked up highly alkaline minerals in the natural colloidal form as it passed through the mountains on its way down to the villages. Therefore, the water these vibrant cultures are consuming contains an alkaline pH. Based on this notion, water with high amounts of alkaline elements is one of the best ways of regaining your pH balance.

How to Manage Your Feelings

I've been having a rough rough rough month!  I have finally discovered.....or come to grips with the fact that I'm an emotional eater!!! Figure that! My choice of comfort food however is very simple. Either Fries or popcorn!!! Here's an article to hopefully bring this whole idea of "Emotional Eating" under control.

How to Manage Your Feelings

By diane_petrella on May 06, 2010 11:00 AM in Dieting & You

By Diane Petrella, MSW, CPCC

If you’re like most dieters, you sometimes use food to cope with difficult feelings. Instead of only eating when physically hungry, you may turn to food when emotionally vulnerable. Understanding what emotional eating means is a great first step! The next step is to ask yourself, “What am I feeling?” and instead of turning to food, ask, “What do I need?” Here’s a guideline to help you identify and manage your feelings so they’re not managing you.

Name Your Feelings

Use the following four key words to identify what you’re feeling and to find the right strategy to experience relief. Transfer the list of feelings and related strategies to an index card to easily carry with you. Add additional ways of coping that have worked for you in the past. Writing creates clarity and reinforces your commitment to change. And you’ll have a handy tool to use when necessary. Use the Stop-Breathe-Reflect-Choose strategy to further help you interrupt the emotional eating cycle.

SAD – MAD – GLAD – SCARED

Feelings can be identified within four broad categories. When you know you’re about to eat for reasons other than hunger, ask yourself “Am I sad, mad, glad or scared?” Then review the list of feelings associated with that category. When you’ve identified what you’re feeling, allow yourself to first experience the emotion without denying it or pushing it away. But if that becomes too difficult, practice using new coping strategies, instead of food, to experience some relief. There are no good or bad feelings. All feelings are ok. It’s what we do with them that matters. Four categories of feelings and suggestions for managing them follow.

SAD

Blue, unhappy, glum, dissatisfied, dejected, lonely, disappointed, guilty, ashamed, hurt, isolated, miserable, heartbroken, gloomy, depressed, despairing, grief-stricken, melancholic, hopeless, helpless, distressed, rejected, abandoned, alone, empty.

Comfort Yourself: Write your feelings in a journal; talk with a trusted friend; have a good cry and allow your tears to release the sadness; drink a soothing beverage like a cup of herbal tea; read from an inspirational book or magazine; pray; repeat a comforting affirmation like “I allow these feelings to wash through me and I open to the peace within”; wrap yourself in a blanket and rest; take a walk; be in nature; work on a craft project; listen to soothing music; watch a funny movie; watch a sad movie as that may help you release your feelings and provide relief.

MAD

Angry, bitter, frustrated, annoyed, irritated, exasperated, livid, loathing, disgusted, hostile, hate, aggravated, defensive, enraged, infuriated, furious, resentment, irate, outraged, antagonistic, mean, aggressive, rage

Calm Yourself: Do something physical to release built up tension from your body, e.g., take a brisk walk outdoors, walk up and down stairs, vigorous cleaning like vacuuming or washing a bathtub or floors; talk with a friend; write a letter expressing your mad feelings without intending to send it (this is only advisable if you can comfortably release your feelings without exacerbating them); pray; listen to calming music; do a word puzzle or another detail oriented activity as a way of creating structure; breathe to the count of ten and repeat as necessary until you feel calmer; repeat affirming words as you breathe and with each inhalation say to yourself, “Calm” and with each exhalation say, “Let go”.

GLAD

Happy, elated, delighted, cheerful, loving, hopeful, appreciative, satisfied, joyful, excited, peaceful, enthusiastic, pleased, proud, caring, grateful, carefree, confident, secure, nurturing, content, blissful, ecstatic, relief, thankful

Celebrate Yourself: Share your uplifting feelings with a friend; write down your feelings to reinforce them; sit quietly by yourself and relish in this glorious state; buy yourself flowers; buy flowers for a friend and share your happiness; start a fun hobby you don’t often take the time to do.

SCARED

Anxious, panicky, afraid, nervous, worried, frightened, terrified, fearful, uneasy, apprehensive, concerned, insecure, vulnerable, weak, unsettled, tense, edgy, upset, confused, shocked, overwhelmed, pressured, unsure, trapped, cautious, suspicious

Compose Yourself: Use this grounding technique to settle yourself: Sit or stand straight with both feet placed firmly on the ground and your shoulders back and square. If sitting, hold firmly onto the sides of the chair. Breathe steadily for as long as necessary to begin to neutralize the intensity of your feelings. Unless your safety requires immediate attention, affirm and repeat to yourself, “I am safe” or “in this moment all is well”. Do something physical to release stress as both angry and anxious states produce tightness and tension in the body, e.g., take a brisk walk, climb stairs, vacuum, wash floors. De-clutter a closet or drawer because when you organize your outer world you organize your inner world. Talk with a trusted friend to help put things in perspective.

Boredom is Not a Feeling

If you eat when bored the problem isn’t simply the lack of an interesting activity to occupy your time. Unless you’re trapped in an unrelentingly dull routine, chronic boredom signifies an underlying lethargy and lack of interest often associated with depression. If you often “feel bored” ask yourself what you are truly feeling and then use an appropriate strategy, instead of food, to cope.

Get Support

The suggestions above are not a substitute for professional counseling to deal with chronic states of sadness, depression, anger, rage, anxiety and panic. If you struggle with these feelings on a consistent basis give yourself the gift of support and seek out a therapist or life coach to assist you.

Your thoughts....

What strategies can you add to the list?

Diane Petrella, MSW is a psychotherapist and life coach. She offers her clients a spiritual approach to weight loss and helps them develop a loving, respectful relationship with their bodies. She can be reached at diane@dianepetrella.com.

“God will allow suffering, pain and crisis in order to detach hope from other things and attach it to himself.”

http://www.twitter.com/My Twitter friend posted this awesome testimony. Follow @anidolheart on twitter!

Rebuild in Process 
Click link to read complete blog

This Sunday at Cross Point, Pete was talking about waiting on God. He talked about the story of Lazarus and how Lazarus’ sister, Martha had confronted Jesus when he finally arrived after Lazarus had been dead four days. “Lord,” Martha said to Jesus, “if you had been here, my brother would not have died.” (John 11:21) Here we find Martha putting her hope in Jesus’ “activity” rather than in His “identity”. It would have been worth more to Martha for Jesus to show up and heal Lazarus when he was sick, but Jesus knew the real worth was in who he WAS, not what he DID.

In recounting this story, Pete made the following point:

“God will allow suffering, pain and crisis in order to detach hope from other things and attach it to himself.” In Martha’s case, Jesus wanted her hope detached from his action, and attached to his person; detached from from his activity, and attached to his identity. The vehicle he allowed to get her there was suffering and pain.

In my case, God wanted my hope detached from finding my identity in my career, and attached to the cross; detached from “doing” and attached to “being”. The vehicle he has allowed to get me there has been disappointment and crisis.

In the very next verse, Martha then confesses, “but I know that even now God will give you whatever you ask.” (John 11:17-22)

She chose. She didn’t choose to ignore, exit and live in a place of pain, attached to a shattered dream. She chose to rebuild; to rebuild with a hope attached to who Jesus was, not what he did.

All of this reminds me that change is a choice.

There are many things in life that corrupt our “main identity.” It is so easy to find ourselves wandering, drifting, looking for another savior. Sure, you don’t set out to do it, but before you know it, you look up and have database issues that have corrupted your info, settings and preferences. You say you want God, but you really want what you think he can give you. Or maybe you don’t even want God at all, or at least not nearly as much as you want a family, a beach body or the corner office at work.


Once we become aware there is a problem, we are also presented with the opportunity to choose. We have a choice to rebuild. Ignoring, exiting and avoiding the situation is a quick fix, but it is no real solution. Rebuilding is a process, sometimes a long one. Rebuilding speaks to fixing holes in the foundation.

Pete also said this week, “is is possible that you will live out your deepest and truest purpose not by doing, but by waiting?” Wow. Your character is revealed in the choices you make in the waiting… in the middle… in the rebuilding. This goes hand in hand with what he said last week, “the value in your shattered dream is more about who you’re becoming than where you’re going.”

Rebuilding is not just a single choice, but a series of consistent choices which point to a desired result or destination. The fact is, whether you are aware of it or not, you are choosing SOMETHING right now. What are you choosing?

Want to change? Choose.

Later today when doubt grips your heart, choose again.

When you wake up tomorrow and feel alone, choose again.

Tomorrow afternoon, when you are tempted to despair, choose again.
You may be tempted to click “done” right now and move to a place of avoidance, but let me encourage you to fight. Choose to rebuild. Maybe your rebuild is taking longer than you thought it would, the status bar is creeping and you’re about to click “cancel.” Don’t. Rebuilding is a fight… every… single… day. It is the fight of your life, but it is worth it. You must choose.

Is your “Rebuild in progress…”? What are you choosing?

metabolism fact vs fiction

Here's an interesting article I read about our metabolism.  Alot of it, we may have heard at one time or another however it serves as a good reminder or check list for those of us wishing to improve the old metabolism!

Your metabolism
metabolism fact vs fiction

getting your metabolism to run at an optimal level doesn’t have to be as hard as it seems, however there are some things that you can’t always control that could have an adverse effect on this. first, let’s define metabolism to help you understand what is really is. it is a large network of hormones and enzymes that help convert food into fuel and that also determine how to efficiently utilize that fuel.

there is a direct correlation of just how effectively your body does this and how quickly you may gain weight or see the effects of weight loss.

factors that determine what speed your metabolism runs at are your:

1.age- each individuals metabolism on average tends to drop about 5% per decade after the age of 40.

2.sex- men generally burn more calories at rest than woman, and this is due directly to the amount of lean body mass that men have versus woman. that’s right, the more muscle that you have can be directly related to how high your metabolism is.

3.heredity- this is a big one, genetics that have been passed down generations can have a positive or negative effect on how efficient your body’s metabolism is. a slow thyroid gland is something that would slow your metabolism and be possibly linked to your genetics.

however it isn’t just muscle mass that makes your metabolism run at such a high rate, it can also be related to the extra weight that your body has as well. to put it simply, your body has to work a lot harder to move that extra weight that your body has. when you start that diet, have you ever noticed that you tend to lose the weight the easiest at the beginning? this is primarily due to the fact that your body’s metabolic rate is working at such a high level that when you initially cut calories, is when you will see the biggest weight loss. remember however, that on average, every pound of muscle that your body has burns around 35 calories a day, and in contrast, every pound of fat burns only 2 calories per day.

even though there are some things that you just can’t control in regards to the speed of your metabolism, there is a way to maximize what you have. the best way to increase your metabolism is through exercise--cardio will have more of a short-term effect while weight training (because of the muscle building component) will have more of a lasting effect on increasing your overall metabolism. again this is because muscle burns more overall calories than fat, even at night when our bodies are at rest.

so that means that no matter what, the more muscle that your body has, means that you can essentially eat more and gain less. this is especially important to know because of the many misconceptions out there (that all you have to do to lose weight is do cardio). that’s right, women! this statement is specifically aimed towards you! for some reason the thing i hear the most when i train female clients is that, “i don’t want to bulk up.” well unless you are shooting extra hormones into your body women do not have the necessary hormones to develop huge muscle, unless you are using some other kind of method to make your body achieve this.

things you need to watch out for on a daily basis that will keep your metabolic rate at its max are:

1.avoiding too much time in between your meals- if you wait to long to get that next meal there is a good chance that the speed of your metabolism will pay the consequences, because your body has to compensate for the lack of food. if you eat one or two huge meals a day then your body tends to go into starvation mode, making your body want to hold on to every calorie that it eventually encounters.

2.snacking can be key- studies have shown that snacking can not only help increase your metabolism, but it has also been shown to increase energy, and have a direct correlation with a lower percentage of body fat. snacking will help you curb those cravings to over eat by taking your body farther away from starvation mode.

3.choosing the right foods- there seems to be a lot of misguided information out there about certain foods being better for your metabolism than others. the only thing that i truly buy into is that if you eat a diet with more protein in it, that it can have a direct influence on your metabolic rate. studies have shown that digesting protein can require 25% more energy to digest than foods containing primarily carbohydrates. many people believe that if you eat spicy foods, or drink green tea that it will directly cause your metabolic rate to climb, and that it will directly cause you to lose weight. research that i have seen, has not been totally conclusive in this area, and i truly believe that this seems to be a very exploited area that many want to believe is true.

in conclusion, make sure you eat nutrient filled consistent meals, eat lots of protein, weight train, and drink lots of water. doing these things on a consistent basis will keep you on track to all of your health and weight-loss goals, as well as many other added benefits to following these tips.

Eating Foods in Proper Combination for the Best Digestion

Now that I'm climbing back in the wagon seat, I thought I would go back and do some basic training. Here's a good article on food combinations that work and don't work that I came across.

Eating Foods in Proper Combination for the Best Digestion


Posted by Vicki
Under Basic Nutritional Requirements, Digestive Health, Whole Food Nutrition
Did you know that you can promote or inhibit good digestion with certain combinations of foods? Were you aware that the way in which you ingest certain foods can actually waste nutrients and even affect your health in a negative way?

It is true, some commonly combined foods actually cause our bodies to absorb far less nutrients and work much harder than they were meant to in order to complete the digestive process.

And some foods we normally combine do actually promote healthy digestion and the most efficient use of nutrients. When healthy digestion occurs, nutrients are absorbed, energy and metabolism increases, as does cell repair, and muscle mass.

Different foods require different conditions in in digestive system. Although we are omnivores, in most of our history we did not eat the variety of foods available to us at any one time as we do today.

You may find it difficult to swallow that your favorite food combinations might be wreaking havoc in your digestive process, but it will at least help you to know in order to make better decisions from time to time. And certainly, if you do not experience issues with your digestion then moderation is probably good enough. However, many people, even that I know personally, have found combining foods in certain ways to alleviate problems in their digestion.
There has been some debate over this in the past, and so I’ve collected a few research papers (to start with, I have more which I plan on adding) which I’ve posted here.

Some Things Weren’t Meant to be Eaten in Combination

High protein foods, particularly meat, require an acidic environment in the stomach to properly break down the protein for absorption.
Conversely, starches require a slightly alkaline balance in the mouth and small intestine for the best energy production.

When your body attempts to create the proper conditions for digesting these two food groups simultaneously, can you guess what occurs? Right. A neutral pH environment. Neither food is optimally processed.

And at the same time, the body uses a huge amount of energy continuing to try and produce the environment needed for digesting these foods, using up all the enzymes, minerals, and nutrients in the process.

Is it no wonder that we feel tired and bloated after a heavy meal of protein and starches?

Meat alone would normally take about 3 hours to digest before it reaches the small intestine. But when combined with starches, the process of digesting the meat then increases to up to 9 hours.

And worse, the proteins that have begun to break down and decompose, with the starches which have now begun to ferment, cause chemical reactions which are more harmful than good for your system. The microorganisms that result then begin to feed on the nutrients that were meant for you.

This is why you may so often feel tired upon waking in the morning, after your body has worked all night trying to digest your food and you did not benefit from the nutrients it contained.

What Combines Well and What Doesn’t

Vegetables and low sugar fruits (less than 8% sugar) can be eaten with starches or proteins, and healthy fats and oils.

Vegetables are particularly good to eat with animal protein, which in itself should be eaten in limited quantity.

Lemon,lime and tomato (acid fruits) combine well with green and non-starch vegetables

Lettuce and celery (green vegetables) combine well with all fruits.

Fats and oils combine well with starches, and do not retard their digestion as do the proteins.

Nuts, oil-rich seeds, cheese, yogurt, and other fermented dairy foods combine well with acid fruits. However, any excess of fatty or oily foods is extremely hard on the liver.

Sweet and acid fruits do not combine well with one another.

Milk should be taken alone, and particularly not with meat. Milk will tend to curdle around other foods and inhibit digestion of those foods. However, fermented dairy products and cheese do not cause this problem.

Nuts can be combined with any food except for high sugar fruits.

High sugar fruits should be eaten on their own. These foods digest extremely rapidly, and so when combined with foods that digest more slowly, will sit and rot in your stomach while the other food is digesting (for example, up to 9 hours if combined with meat and starches!). Drinking fruit juice between meals compromises digestion unless two hours past a starch meal and four hours past a protein meal.

Try not to eat while stressed, because your body does not produce the hormones and enzymes it needs for digestion during stress. And do not drink icy liquids while eating. The temperature change also disrupts the digestive enzyme production.

These might seem a bit tough for one to consider adhering to all at once, but if you are aware and at least try limiting combinations that you now know have a disruptive affect on your digestion, you will be able to start making a few changes. Particularly if you are eating late, or under stress, or feeling run down, give your body a break by allowing it to process the nutrients it needs. You will feel better and be more inclined to be proactive about your choices in the future.

Here is a chart on Recommended Food Combinations that contains a graphical representation along wtih the bullet list above to help you out – print it and keep it handy in the kitchen!

To your health!

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7 Reasons Why You Can't Lose Weight

Every now and then we need to read or hear something that kind of reminds us of what this whole journey is about.  This article written by one of my favorite workout etrainers Joe Gigantino is one that has done just that for me.  Sometimes i get really tired or frustrated of the everyday grind and the daily process of workout-rest, workout-rest and just want to stop!  I'm reminded here of some of things that can cause a roadblock in my journey for success. 
Enjoy the read!

7 Reasons Why You Can't Lose Weight
by Joe Gigantino Jr. visit Joe on theworkout.com

There are few things more frustrating than not being able to lose weight.
You want to be slimmer and to tone your body, but your weight won't budge.
Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.

Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.

You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.

Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous - even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.

Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.

Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

Don't skip out on your responsibilities with excuses, instead expect more from yourself.

Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.

Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.

Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.

If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.

Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.

Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.

Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.

Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.

I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.

When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you'll ever do.

Walk your way fit!

http://www.blogger.com/post-create.g?blogID=2249561078179056314

Walk your way fit!


Did you know tomorrow (April 7) is the American Heart Association’s (AHA) National Start! Walking Day–a day to take a stand against heart disease by getting up from your desk and moving! The fact is that people are working more hours and its creating a nation of inactive people. The risk of heart disease is doubled by inactivity.

Here’s the deal–bring your walking shoes to work tomorrow and walk at least 30 minutes. It’s a great way to raise awareness of the Start! movement and to give your coworkers a friendly push toward a healthier life. Walking is the best “no excuse” workout because it doesn’t take any special training–just do it! Besides decreasing the risk of heart disease, there are other great benefits to walking.

Helps manage your weight

Reduces risk of breast cancer & type 2 diabetes

Strengthens muscles, bones, and joints

Get better sleep

Improves overall mood and much more!
You already know the day can get busy so put it on the calendar. Don’t have time? Take back your lunch hour! Eat lunch a little earlier at your desk and use the rest of the time to walk it out! Sign up for a free, download-able National Start! Walking Day Tool Kit here for more information.

Why wait till tomorrow? I want to help get you started today! Leave a comment and you could WIN a Weight Watchers walking pedometer point counter with Advanced Motion Sensor a $45 value! Let’s GO!

Journey From Health to Wealth

Talk Show

Date: Saturday, April 24, 2010 Time 9:30 AM to 1:30 PM

Bethcar Fellowship Church (St Ann s Parish Center)

43 Jones Road Hamden, CT. 06514

The Total Woman Body & Soul Tour: A Journey from Health to Wealth

With a delicious, complimentary brunch

(This is absolute food for your soul: You decide the value by giving an freewill offering)

Bethcar Fellowship Women's Ministry presents another in-demand and inspirational talk show. This event is designed to address the health-conscious woman in all of us. Through a biblical view, we will redefine several key elements that shape a woman s life: her health, her hair, her relationships and her wealth, as we aim to free ourselves from unhealthy perspectives which have blocked our success and overall well-being!

Join our talk show host, Deidre Johnson, executive pastor and college lecturer, and join in these exciting interviews:

Defining your Health:

Guest panelists share their faith and weight loss success stories. Not only will you be inspired by their physical fitness, but you will be overjoyed by their spiritual transformation.

Defining your Hair:

A review clip of Chris Rock s video, Good Hair prepares us for a liberating discussion as we examine the black woman's struggle and identity crisis with her hair.

Defining your Relationships:

Pastor Maurice Johnson, senior pasto and founder of Bethcar Fellowship Church is seasoned in the word, and skilled in presentation; he will explore the keys that unlock the door to your relationships with men. Take a new look at your relationships through biblical lens---for practical application.

Health equals Wealth:

Reverand Dr. Donna Taylor, represents the epitome of womanhood, with her delightful demeanor and distinguished qualifications; join her on a refreshing search of the scriptures as she offers the finale giving us substantial understanding to our quest for overall well-being.

Girls are welcome; ages 8 and up.

Please wear comfortable clothing

RSVP Required by 4/15/10

to Debby Davis
at (203) 384-2065 or email deanni@sbcglobal.net
*A Freewill Offering Event

Fultons Fitness: NO MONEY DOWN MONTH!

Exciting special for the month at
Fultons Fitness! 
If there was a good time to join the gym, now would be THAT TIME!

Gym location: 321 Boston Post Road, Milford, CT. They specialize in One-to-One Training, however the have an assortment of classes and programs to benefit the most diverse.  Among other programs, they have a program gear specifically for the diabetic. Charlie (look for his soon-to-come-feature) is a personal trainer and current diabetic.  He will personalize your training catering specifically to your health needs, monitors your blood suger level, teaches you about proper nutrition ect.  Then they have Yoga taught by Michelle who is also an awsome sports massage therapist!  She has spoiled my daughter/athlete.  Going to Michelle for a sports massage is like dangling a bag of candy in front of a child to Alivia! If Spinning is your forte' they have awsome spinning classes, Zumba, weight classes and alot more. You've have to come down and check it out for yourself. Visit the new website for some home workouts to try before coming in to the gym. Even though I have a home fitness Center, I find it beneficial to receive the one-to-one training from an expert who can modify and tweak my fitness routine and nutrition to obtain the optimal results that I'm looking for. It enables me to not only workout hard, but workout smart!
http://www.fultonsfitness.com/

Message from Robert Fulton:  Our Spring Specials for new friends and family rates are just $39.99 per month, with no enrollment fee, until May 31st or $75.00 off $425.00 paid in full for the year. Remember, refer 5 friends who join the club and get a Fultons Fitness Gym Bag. Refer 10 friends who join the club and get 10 training sessions. So you can end up with a Gym Bag and 10 training sessions with 10 friends to workout with. Our 1 To 1 training session packages range for 10 to 60 sessions ,choose the one thats fits your needs.

Once again Thank You and we’re glad you enjoy our facilities! Please try one of our new classes.

Women's Health Fair 2010

Older Women Need More Exercise + Less Calories To Lose Weight

Older Women Need More Exercise + Less Calories To Lose Weight
March 24, 2010 By Kimberly

Just like many women over 40 who are trying to lose weight, Vickie Jones is finding it difficult to get the scale to budge. I hear this from my female clients all the time and I am facing these same issues. I know life is hectic and even getting in a half hour, 3 or 4 days a week, seems like alot of exercise. Today a study released by the Journal of American Medical Association (JAMA), suggests exercising for 30 minutes, five days a week won’t stop weight gain while getting older without cutting calories. Dr. I-Min Lee, the study’s lead author, found that among women consuming a usual diet, physical activity was associated with less weight gain only among women whose BMI was lower than 25. Women successful in maintaining normal weight and gaining fewer than 5 pounds over 13 years exercised approximately 60 minutes a day of moderate-intensity activity throughout the study.

At least an hour of moderate activity a day is needed for older women at a healthy weight who aren’t dieting. For those who are already overweight, and that’s most American women, even more exercise is called for to avoid gaining weight without eating less, the study results suggest. The study focused on women so researchers could not theorize if this data would be true for men.

I’ve been in the fitness industry for over 15 years and I’ve noticed that the longer a woman has been carrying those extra pounds, the longer it takes for it to come off. Vickie said she has been trying to lose weight for the past 5 years and she’s only lost 6 pounds.

Are you finding it hard to lose weight now that you’re older?

Thursday workout:
1 hour strength training: sumo squats, lunges, side lunges, rows (over and underhand), machine chest presses, shoulder presses, 200 v ups, reverse sit ups (hanging by legs?)
30 minutes cardio on eliptical (Tabata intervals)

How To Avoid Overeating!

My workout Journal for today: March 15th
Fitness    Minutes Calories Burned    Heart Rate

Walk: 3 mph (20 min/mi) Minutes: 20.0   Calories burned: -154.0 
Elliptical trainer: general Minutes: 35.0  Calories burned:  -570.0  Heart rate: 161 x
Chalean Extreme Weight Lifting - free weights or machine, moderate Minutes: 34.0 calories burned-174.0  Heart rate: 124

Featured workout DVD:

Article for the day:
How To Avoid Overeating

Don't overindulge in fatty foods.

Overview
You may not notice just how much you consume in any given day, and this disconnect from your food and nutrition can lead to overeating, eventually causing weight gain. Being more conscious and using easy tips to keep you constantly thinking about your food choices and eating habits can help you avoid overeating and maintain a healthy weight.

Step 1

Eat more slowly. A study published in the Journal of Clinical Endocrinology & Metabolism found that eating slowly increased the response time of the "I'm full" gut reflex that tells you that you are satisfied. This means that be simply slowing down and chewing your food more slowly, you'll consume less calories and stop overeating because your body feels fuller faster.

Step 2

Eat sitting down at a table. With your busy lifestyle, you've likely had a meal in the car, at your computer or while standing up. These positions cause you to eat mindlessly, resulting in overindulgence and overeating, notes fitness website FitSugar.com. If you must go through the drive-thru, take the food home to eat, and resist the urge to open the bag and consume in the car.

Step 3

Eat small meals throughout the day. Rather than choosing three large meals each day and allowing yourself to get so hungry that you overeat, try five or six small meals so that your body isn't given the chance to get hungry. Choose snacks that include whole grains, vegetables and fruit and lean protein so that you're left feeling satisfied, even when you eat less than you normally would.

Step 4

Halve your portions when eating out at restaurants. USA Today reported that restaurants serve portions that are at least two to four times the size recommended by the government. That means you can easily halve your portion and ask for a take-home box immediately, before you even start eating. You'll keep your portions under control and have lunch for tomorrow.

Step 5

Drink a glass of water. The Desert News notes that people often mistake hunger for thirst. If you feel hungry, drink an eight-ounce glass of ice water first, and then reassess your need to eat. You may find that the water quenches thirst and hunger simultaneously

Great Fitness Tips 4 You!

People who don't know me- please don't assume I'm this great fitness queen because this is a long hard journey that we're on together!

So here's the thing. I tried this method of training called Tabata training. Tabata training simply put means that you go all out in whatever excercise you're doing for 20 secons and then rest or slow down for a 10 second recovery and then repeat the process. (see article below)

This kicked my but!  My intervals always consisted of the opposite. All out for 10 seconds and then reduce speed for 20.  Boy what a difference doing it the Tabata way made! The fat-burning benefits are pumped up while also improving your endurance.

Workout log:
March 10, Wednesday: No workout
March 11, Thursday: 6:30 am eliptical interval training using Tabata method
March 11, Thursday evening: Strength training with trainer (moderate pace).

Good measurement day, but he insists that I'm still "behind schedule"! Forgot to take those pics too (smile)

March 12, Friday: I feel like doing something different....maybe I'll hang from my door, do some treadmill work at an incline and perhaps some full body exercises...

Health and Fitness 4 You! (click to read original article)
The Best 7 Cardio Programs

Everyone always asks me, “What’s the best interval program for fat burning?” And unfortunately, like with every other type of workout style, there really is no “best” interval program. But that’s good news because it allows us to use variety in our approach. (So perhaps the best interval training method is simply the one that changes every 4 weeks.) One thing that is known, is that intense interval training workouts result in more fat burning than slow cardio training programs.

Interval recommendations have ranged from 15 seconds to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

1) 15 Second Intervals

The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.
2) 20 seconds on, 10 seconds off

This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. This is hardcore. Not for the faint of heart. If you are a beginner, try easy interval trainig.

Alwyn Cosgrove and Craig Ballantyne use interval training because it works. Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

3) 30 Second Intervals
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

4) 45 Second Intervals

These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Short workouts, but tough workouts. Your rest intervals will feel like they go by so fast. Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.
5) 60 second intervals

Similar to the 45 second intervals in benefits and toughness. Rest 1-2 minutes before starting your next interval.

6) 120 second intervals

These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

7) 5 minute intervals

Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced

If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. You don’t have to sprint for your life in each type of interval. Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.
For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

I really like to use short bursts of exercise lasting no longer than a minute. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.

Without fat burning intervals, you might never burn belly fat.

Article Source: http://physicalfitnessarticles.net/

Get the shocking free report on the Dark Side of Cardio from Turbulence Training to learn how to burn fat without slow cardio – all from Men’s Health expert Craig Ballantyne and his trademarked Turbulence Training workout secrets

Treadmill Run

I've been doing more of my workouts for the past few days on the treadmill....I guess to switch things up a bit.  An incline of 10-15% is no joke! An hour on that and you're burning some serious calories. Imagine walking (or running if your fit) up hill for 30 minutes to an hour?!
Well here's an interesting treadmill workout I ran into.

Treadmill Run (click to view original article)

Today is a fun workout that will really change up your cardio! Let’s work our endurance on the treadmill with one of the best run workouts to change up your routine…

Warm up:

- Brisk walk or jog for 6 minutes

Endurance Run Workout:

- Run 3 minutes (70-80% of your max) at 1.5 – 2.5% incline

- Brisk walk 3 minutes at 10 to 15% incline

- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline

- Jog 3 minutes (50% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Run 3 minutes (80-90% of your max) at 1.5 – 2.5% incline

- Brisk walk 3 minutes at 10 to 15% incline

- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline

- Jog 3 minutes (60% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Rules; no hands/ no holding on! Time yourself and post your results! Beginners, modify and scale the speed and incline if needed.

Friday's Workout: No workout- Basketball games

Saturday Workout: Sunrise workout! 7:00 AM for 1 hour cardio on eliptical then 20 minute full body workout with trainer...( step ups, fire hydrants, sumo squats)

Sunday: Recovery Day

Monday's workout:

42 minutes Treadmill at an incline of 10% at 3.2mph. Then 30 minutes of eliptical interval training. (I had to close out on my favorite).  I think tonight I'll do some strength training and hopefully close out with a cardio session. 

Tuesday March 9 Workout:

35 minutes of strength training- one arm rows, chest press, seated rows, push ups, straight arm pull down, chest flys

30 minutes of interval eliptical training

The Best Ideas for a Post Workout Meal

Post workout tonight for me:  3 scoops of Fulton-X Whey protein supplement
Dinner: turkey burger

Workout: 60 minutes of Strength traiing: He changed my workout today with assisted chin ups, knee ups, tricep work, rows
41 minutes on treadill at 2.5mph incline of 11.5-14

Now this is a great article that I discovered today on Livestrong.com.  When you begin to think of food as fuel, it's good to know exactly when to fuel up and how it's making the body-machine work!

The Best Ideas for a Post Workout Meal













Central to the postworkout meal is the timing of consumption. Immediately following exercise, blood flow is still increased to working muscle. The goal is to supply the body immediate sources of protein and carbohydrates to begin the anabolic (repair and rebuild) and glycogen storage (refueling) phases. Exercise has a catabolic effect (breaking down) on muscle tissue. Protein is needed to switch from a catabolic state to an anabolic one. Carbs are essential to muscle recovery by replenishing glycogen stores in muscle tissue and speeding up preparation for the next bout of activity.

Protein

Whey protein serves as the best source of amino acids for tissue repair postworkout. Whey has a 100 percent bioavailability. In other words, 100 percent of what is consumed is used. Compare that to whole-food options such as egg whites (88 percent), fish (83 percent) or chicken (79 percent), and it is easy to see why it is preferred. Furthermore, and more importantly, whey protein is digested faster than any other protein source. The goal is to maximize nutrient uptake while blood flow is enhanced.

Carbohydrates

Watermelon, bananas, raisins and potatoes are carbs that should be consumed postexercise. These foods are relatively moderate to high on the glycemic index. Their rapid digestion and absorption make them optimal for uptake into recently worked muscle tissue for the replenishing of muscle glycogen. However, they do offer nutrients the body needs, as well. After working out is the only time where it is recommended to avoid fiber, since it tends to slow down digestion, which is counterproductive to postworkout refueling.

Liquids

Water, sports drinks and 100 percent natural juices are all viable considerations for postexercise drinks. Water is essential to reinstitute the body's water balance. This can also be achieved by consuming fortified sports drinks that will not only add water back to the body but also supply carbohydrates and the electrolytes (sodium, potassium) lost during sweating. Carbs in sports drinks are proportioned to avoid overconsumption, which could lead to a delay in gastric emptying and fluid absorption.

References
"Nancy Clark's Sports Nutrition Guidebook," 3rd ed.; Nancy Clark; 2003


"ACSM's Health and Fitness Journal"; The Science of Hydration; Beth Stover and Robert Murray; March/April 2007

High Intensity Exercise

High Intensity Exercise
posted by CharityShantell on 10:00 am

I loved this excerpt from jillianmichaels.com. It's motivating!!
Intense Exercise and Your Growth Hormone

After you work out, do you have the feeling that you can do anything? Well, you're not alone. That "runner's high" (which is actually triggered by any form of exercise, not just running) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (sometimes called HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. To be clear, I'm NOT taking about the HGH that you've probably heard about in the news, in reference to doped-up athletes — that's the injected kind and it's definitely something you do NOT want. I'm talking about the natural kind that your body produces with exercise.

The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise — like those cardio intervals I've give you in your Fitness Planner — growth hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you're keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels — it's the healthiest way to reverse aging and make yourself stronger.