I am going to let you be the judge. Okay, the catch is.....
Yes I do personal training one on one. Let me estimate the cost. Say you want to do one on one training with me. I charged 45 bucks an hour ( due to the gas price is up). You want to do 3 days a week with me for a month. That is 12 sessions. Your total cost is 540.oo. Whereas if you were to sign up for the Women's Fitness Camp- it is only 19 bucks a class if you were to sign up a 4 day week for 4 weeks. That is 16 sessions for 299.00. I don't see how you can go for 5 days a week for 20 sessions. You will be very tired and lose your concentration. Your energy will be low. You need to recuperate your body as much as possible. The class only last about 45 minutes and that should be plenty of time. It is quick and you will be out just in a flash!
Yes, our Women's Fitness Camp will help you to save you money lot more than any other personal training services. You will be much stronger , leaner, and toner! You will absolutely love your body just end of the 4 week camp session.
When is it: March 24- April 18th
Where: It will be held at the Shelby Park on 15th Street. Lovely view! This park is very clean and we have an exciting program for you!
That is 4 days a week, all taught by Jamie and Ben. We will split up the class and have more fun and get things going!
Registration- go to http://www.1on1fit.net/
Only 40 participants- so Enroll Today. Space is filling up FAST! People are signing up today and it is getting filled up! We are very excited to hear lot of people to sign up.
Click here: http://www.1on1fit.net/
Once you sign up for this Women's Fitness Camp you will:
Free month of yoga class that is taught by Ben
Free TWO nutritional counseling coach with Ben
Free One day at the grocery store tour with Ben and Jamie
Free T-shirt
Tuesday, March 18, 2008
The missing ingredient
The secret is....
I want more people to get involved and have lot of fun!
That is why I created the Women's Fitness Camp. I am very happy to open this here in Tuscaloosa. Come on women, sign up today! We welcome all levels and ages too.
• Climb that flight of stairs and still be able to breathe at the top
• Play with your children or grandchildren without getting out of breath - this is the key! Your children depends on you! Think about it.
• Improve your balance, coordination, and flexibility.
• Strengthen your muscles, increase your endurance ,and stamina.
Reduce your risk of:
• High blood pressure
• Diabetes
• High cholesterol
• Obesity
• Osteoporosis
• Cancer
• Live life with vigor and vitality.
Increase Energy and productivity
• Get rid of stress
• Be prepared for the demands of life
• Sleep better
The most important thing of all is to train your mind. Studies have shown that fitness camps will help your brain to prevent any kind of strokes, or blood clots because of the blood flow in your brain. The more blood in your brain and the more oxygen there is will make your memory to become sharp and very active.
Why? The reason is they lacked training of the mind and lacking of exercise time.
You can train the body, but if the mind is not trained, then you eventually gain your weight back again. It is true!
You deserve to look and feel good. SMILE!!
You are a success.!
You are an achiever!
You can lose weight and keep it off forever!
This is the key, the missing component.
Last, you must BELIEVE!
How much would success be worth to you?
How much time and money have you already spent on ineffective programs or equipment?
Was it a good investment?
With our Women's Fitness Camp, you will receive the knowledge, motivation, training, and support that you need to be a success.
What are you waiting for?
Unlock the success within you!
You have nothing to lose---Sign up today! Call us 752 7171 or go to http://www.1on1fit.net/.
God bless each of you.
I want more people to get involved and have lot of fun!
That is why I created the Women's Fitness Camp. I am very happy to open this here in Tuscaloosa. Come on women, sign up today! We welcome all levels and ages too.
The Women's Fitness Camp is about :
• Nutrition education
• Group Training
• A motivated and fun atmosphere
• Group support- women with the same goals, needs, and desires
Imagine this:
• Lose unwanted pounds and excess fat.
• Tone up your entire body and say GOODBYE to bodyfat
• Lose inches and fit into your smaller clothes or go shopping for new dress - you can wear you favorite dress!
• Climb that flight of stairs and still be able to breathe at the top
• Play with your children or grandchildren without getting out of breath - this is the key! Your children depends on you! Think about it.
• Improve your balance, coordination, and flexibility.
• Strengthen your muscles, increase your endurance ,and stamina.
Reduce your risk of:
• High blood pressure
• Diabetes
• High cholesterol
• Obesity
• Osteoporosis
• Cancer
• Live life with vigor and vitality.
Increase Energy and productivity
• Get rid of stress
• Be prepared for the demands of life
• Sleep better
The most important thing of all is to train your mind. Studies have shown that fitness camps will help your brain to prevent any kind of strokes, or blood clots because of the blood flow in your brain. The more blood in your brain and the more oxygen there is will make your memory to become sharp and very active.
Why? The reason is they lacked training of the mind and lacking of exercise time.
You can train the body, but if the mind is not trained, then you eventually gain your weight back again. It is true!
You deserve to look and feel good. SMILE!!
You are a success.!
You are an achiever!
You can lose weight and keep it off forever!
This is the key, the missing component.
Last, you must BELIEVE!
How much would success be worth to you?
How much time and money have you already spent on ineffective programs or equipment?
Was it a good investment?
With our Women's Fitness Camp, you will receive the knowledge, motivation, training, and support that you need to be a success.
What are you waiting for?
Unlock the success within you!
You have nothing to lose---Sign up today! Call us 752 7171 or go to http://www.1on1fit.net/.
God bless each of you.
do me a favor.....
* Take out a note pad and jot down every way you have tried to lose weight.
What made them not work?
What was missing?
If you look closely, I bet there was one thing that you didn't have before.
One key that will unlock success within you.
What was this key?
How do you find it?
_________________________________
If you are one of those who has been struggling to lose weight, then you think you found all the right reason to join a dietian center. Think again, here are 9 things that Diet centers will Not tell you. Make a note of this:
1. Your wallet will shrink sooner than you thought.
The holidays are over. You've devoured too much turkey and put away plenty of pudding. Now you've awakened from a tryptophan nap to a real nightmare — your waistline is increasing more size.
Nearly two-thirds of all Americans are overweight or obese, and they spend more than $30 billion each year to trim down. It's that figure, and not your own, that motivates weight-loss marketers to squeeze every penny from desperate dieters.
2. Want to get the real truth about LA weight loss center or any other weight loss centers---they are nothing but lies. All they want is your money out of your pocket.
Acutal story that was from the internet:
Several New Yorkers found that out two years ago when they joined LA Weight Loss Centers. Television and newspaper ads touted that dieters could join for "only $7 per week." Sounds good to be true.
The reality?
First, it wasn't possible to pay as you go; customers had to fork over a yearly fee of $376 or more in advance. Plus, they had to buy nutrition bars for as much as $28-$40 a week. The New York Attorney General's office investigated and found that the total cost of the program exceeded $800 (or more than $15 or more a week). Last January, after revising its contracts to fully disclose the program's costs, LA Weight Loss agreed to pay a $110,000 fine to settle false-advertising charges.
3. Most weight loss center are just big fat liars. Yup, you heard me correct. Imagine this.
"Lose weight while you sleep." Wanting to shed a few pounds, Makinen, 52, ordered a bottle of Body Solutions for $48.
It sounded simple: right?
Swallow a tablespoon of the fruity liquid before bed (and at least three hours after your last meal), and in a matter of weeks, you'll see results.
What happened?
After two and a half months, Makinen had gained 6 pounds — and was out almost $150.
Last January she filed suit in Pasco County, Fla., against Mark Nutritionals — the maker of Body Solutions — alleging false advertising. The company denies the charges.
It has since dropped the slogan "lose weight while you sleep" from its promotions and now stresses exercise.
Fact is, most claims made by weight-loss programs are likely to be false.
In September the Federal Trade Commission released a study that found 55% of ads strain credibility by making such claims as "works three times faster than fasting itself" or "lose up to 2 pounds daily." Says Richard Cleland, an assistant director at the FTC: "The ads are filled with testimonials about amounts of weight that are just physiologically impossible for a person to lose. You just don't lose 30 pounds in 30 days."
4. "Qualifications? Check out these photos.
"Even though weight loss should be more about health than about squeezing into one dress size smaller, don't expect your local weight-loss center to be staffed with certified nutritionists — as Janine White found out.
Looking to lose 80 pounds earlier this year, White, 33, enrolled at a Jenny Craig in Tempe, Ariz. But when White first met her counselor and asked about her qualifications, the counselor did nothing more than show White a photo of how she looked before trying the Jenny Craig program.
Three days later White canceled her membership, complaining that she did not want to make lifestyle changes that could affect her health without more-credentialed advice. "I was disappointed that the counselors were not medical professionals," she says.
Jenny Craig's Gina Madaio says the company does use former clients as counselors, but that they must pass an initial 40 hours of training, then take follow-up classes in nutrition, motivation and stress management. Madaio emphasizes that the consultants play an important role in providing the clients with support. As she puts it, "There is this kind of empathy."
_______________________________________________
What bout hiring a certified personal trainers? The women's fitness camp is the way to go. We will help you to lose weight and get you on the right track. Your will save thousands of dollars guaranteed. Stop believing all the crazy myths out there.
Sign up for the Women's fitness camp today. Go to www.1on1fit.net.
____________________________________________
5. "Don't blame us. We just sell the stuff."heads up, weight-loss marketers: Jon Cooper has you on his radar.
In 2000, Cooper, a Suffolk County, N.Y., legislator, sponsored the first bill in the country to ban the use of handheld cell phones while driving. Now he wants to ban the sale of all supplements containing ephedra in Suffolk County. And his target is not just the manufacturers using ephedra. "It will be the responsibility of stores to clear the shelves of these products," says Cooper.
Increasingly, retailers are being named along with manufacturers as defendants in wrongful death lawsuits involving ephedra. So far, many of the cases involve individuals who used supplements to improve athletic performance, not to lose weight.
But with more people (especially teenagers) using ephedra-containing supplements for dietary reasons, retailers are becoming targets for litigation. To avoid problems, some are changing sales policies. In November, GNC announced that it would begin carding people who want to buy supplements intended for use by adults. It will also provide additional product information in its stores.
6. Welcome to fat camp, kid. Get ready to starve."consider yourself lucky if you've never been razzed with "fatty fatty two-by-four, can't get through the kitchen door."
Lots of overweight kids can't say that, though — and their numbers are multiplying every year. It is alarming! The National Center for Health Statistics reports that 15% of children ages six through 19 are overweight, or nearly triple the percentage from 1980.
For kids who won't lay off the Big Macs, more parents are looking into camps that specialize in trimming down chubby children with regimented menus and exercise programs. Sounds promising — just beware: "There are camps that are like boot camps. The trainers operate from the 'no pain, no gain' mentality," says Melinda Sothern, coauthor of Trim Kids and director of pediatric obesity research at Louisiana State University. While admitting the camps can be a positive experience, she warns that without family participation the kids often return home to the conditions that contributed to their original problems. Parents are the role models.
------------------------------------------------------------------------ --------
1 on 1 fitness will help both parents and children to trim down for the entire family guaranteed. Call us at 752 7171.
________________________________________________
7. "We'll tuck your tummy — and maybe keep you ticking.
"The Today Show's Al Roker isn't the only one who has gone under the knife to lessen his load. The number of gastric bypass surgeries, which reduce the size of a patient's stomach and reroute part of the intestine so fewer calories are absorbed, is ballooning.
Last year nearly 63,100 such surgeries were performed, up 34% over 2001.
Unfortunately, not everyone can stomach the operation. According to the American Society for Bariatric Surgery, the death rate for gastric bypass is three in every 1,000 patients.
Plus, potential complications include malnutrition, abdominal infection and gallstones. Then there's the issue of teenagers having the surgery.
In a recent editorial in the medical journal Pediatrics, Dr. Sue Y.S. Kimm, a professor in the department of family medicine at the University of Pittsburgh, expressed concern that physicians are entertaining gastric bypass surgery as an option for young patients:
"My major concern is not so much the immediate post-op complications, but the long-term complications." She points out that the surgery is known to limit calcium absorption by the body. To perform the surgery when the bones are still forming raises questions that have not been fully studied.
____________________________________________________
1 on 1 is 100 percent against gastric bypass surgery! I have heard lot of people have died after the sugergy. Not a pretty picture!
____________________________________________
8. "Forget 'lite' food. Just eat less."something's not computing. You know food products labeled say something like this: "lite," "lean" and "better for you" keep expanding, but so do American waistlines.
Market-research firm Information Resources says sales of such weight-loss foods reached $5 billion in 2001, up 2.4% from 2000. Witness Frito-Lay, which sold $62 million in Baked Lays potato chips in 2001. The trouble? Such product labeling can be misleading.
The Atkins Diet, for example, is built around limiting carbohydrates. So it was more than upsetting to many Atkins followers that its diet products contained more carbohydrates than the label indicated. Atkins Nutritionals denies any wrongdoing, but is in the process of settling a class-action lawsuit brought against it for $100,000.
_______________________________________________
Don't forget the author Atkins died due to heart failure complications because his diet plan was not the correct way to lose weight.
_____________________________________________
In June the American Heart Association reported that foods made with fat substitutes can provide some flexibility in a diet but shouldn't be a strategy for weight loss.
Why? Reduced-fat versions of products often have the same or even more calories than full-fat versions. Ultimately, says Dr. Robert Eckel of the American Heart Association, obesity is a calorie problem.
As he puts it, "Some diets blame obesity on carbohydrates. You can't do that. You have to blame it on calories."
9. Our guarantee: We'll drive you crazy. Yes that is true! Of course they will call you frequently and you will regret that you never signed up at weight loss center.
"the ads seemed inescapable. Between October 2001 and last January, more than $8 million was spent to broadcast an infomercial for the AB Energizer — an electronic muscle stimulator belt that promised to help tone abs.
Plus, the AB Energizer came with a money-back guarantee. "If you don't lose at least 2 inches off your waist in the first 30 days," the infomercial touted, "return it for a full refund . . . no questions asked.
" Turns out consumers had more than just questions. The Better Business Bureau says it has received more than 500 complaints from AB Energizer customers seeking refunds.
In the world of weight-loss products, money-back guarantees are routine. The FTC found that 52% of the weight-loss ads it studied contained promises of guaranteed results.
But as Ron Berry, senior vice president of the Council of Better Business Bureaus, cautions, "Guarantees are only as good as the company behind them."
The FTC is now suing the various companies involved in marketing the AB Energizer, alleging that consumers who sought refunds could not reach a customer-service operator. The companies deny the allegations.
What made them not work?
What was missing?
If you look closely, I bet there was one thing that you didn't have before.
One key that will unlock success within you.
What was this key?
How do you find it?
_________________________________
If you are one of those who has been struggling to lose weight, then you think you found all the right reason to join a dietian center. Think again, here are 9 things that Diet centers will Not tell you. Make a note of this:
1. Your wallet will shrink sooner than you thought.
The holidays are over. You've devoured too much turkey and put away plenty of pudding. Now you've awakened from a tryptophan nap to a real nightmare — your waistline is increasing more size.
Nearly two-thirds of all Americans are overweight or obese, and they spend more than $30 billion each year to trim down. It's that figure, and not your own, that motivates weight-loss marketers to squeeze every penny from desperate dieters.
2. Want to get the real truth about LA weight loss center or any other weight loss centers---they are nothing but lies. All they want is your money out of your pocket.
Acutal story that was from the internet:
Several New Yorkers found that out two years ago when they joined LA Weight Loss Centers. Television and newspaper ads touted that dieters could join for "only $7 per week." Sounds good to be true.
The reality?
First, it wasn't possible to pay as you go; customers had to fork over a yearly fee of $376 or more in advance. Plus, they had to buy nutrition bars for as much as $28-$40 a week. The New York Attorney General's office investigated and found that the total cost of the program exceeded $800 (or more than $15 or more a week). Last January, after revising its contracts to fully disclose the program's costs, LA Weight Loss agreed to pay a $110,000 fine to settle false-advertising charges.
3. Most weight loss center are just big fat liars. Yup, you heard me correct. Imagine this.
"Lose weight while you sleep." Wanting to shed a few pounds, Makinen, 52, ordered a bottle of Body Solutions for $48.
It sounded simple: right?
Swallow a tablespoon of the fruity liquid before bed (and at least three hours after your last meal), and in a matter of weeks, you'll see results.
What happened?
After two and a half months, Makinen had gained 6 pounds — and was out almost $150.
Last January she filed suit in Pasco County, Fla., against Mark Nutritionals — the maker of Body Solutions — alleging false advertising. The company denies the charges.
It has since dropped the slogan "lose weight while you sleep" from its promotions and now stresses exercise.
Fact is, most claims made by weight-loss programs are likely to be false.
In September the Federal Trade Commission released a study that found 55% of ads strain credibility by making such claims as "works three times faster than fasting itself" or "lose up to 2 pounds daily." Says Richard Cleland, an assistant director at the FTC: "The ads are filled with testimonials about amounts of weight that are just physiologically impossible for a person to lose. You just don't lose 30 pounds in 30 days."
4. "Qualifications? Check out these photos.
"Even though weight loss should be more about health than about squeezing into one dress size smaller, don't expect your local weight-loss center to be staffed with certified nutritionists — as Janine White found out.
Looking to lose 80 pounds earlier this year, White, 33, enrolled at a Jenny Craig in Tempe, Ariz. But when White first met her counselor and asked about her qualifications, the counselor did nothing more than show White a photo of how she looked before trying the Jenny Craig program.
Three days later White canceled her membership, complaining that she did not want to make lifestyle changes that could affect her health without more-credentialed advice. "I was disappointed that the counselors were not medical professionals," she says.
Jenny Craig's Gina Madaio says the company does use former clients as counselors, but that they must pass an initial 40 hours of training, then take follow-up classes in nutrition, motivation and stress management. Madaio emphasizes that the consultants play an important role in providing the clients with support. As she puts it, "There is this kind of empathy."
_______________________________________________
What bout hiring a certified personal trainers? The women's fitness camp is the way to go. We will help you to lose weight and get you on the right track. Your will save thousands of dollars guaranteed. Stop believing all the crazy myths out there.
Sign up for the Women's fitness camp today. Go to www.1on1fit.net.
____________________________________________
5. "Don't blame us. We just sell the stuff."heads up, weight-loss marketers: Jon Cooper has you on his radar.
In 2000, Cooper, a Suffolk County, N.Y., legislator, sponsored the first bill in the country to ban the use of handheld cell phones while driving. Now he wants to ban the sale of all supplements containing ephedra in Suffolk County. And his target is not just the manufacturers using ephedra. "It will be the responsibility of stores to clear the shelves of these products," says Cooper.
Increasingly, retailers are being named along with manufacturers as defendants in wrongful death lawsuits involving ephedra. So far, many of the cases involve individuals who used supplements to improve athletic performance, not to lose weight.
But with more people (especially teenagers) using ephedra-containing supplements for dietary reasons, retailers are becoming targets for litigation. To avoid problems, some are changing sales policies. In November, GNC announced that it would begin carding people who want to buy supplements intended for use by adults. It will also provide additional product information in its stores.
6. Welcome to fat camp, kid. Get ready to starve."consider yourself lucky if you've never been razzed with "fatty fatty two-by-four, can't get through the kitchen door."
Lots of overweight kids can't say that, though — and their numbers are multiplying every year. It is alarming! The National Center for Health Statistics reports that 15% of children ages six through 19 are overweight, or nearly triple the percentage from 1980.
For kids who won't lay off the Big Macs, more parents are looking into camps that specialize in trimming down chubby children with regimented menus and exercise programs. Sounds promising — just beware: "There are camps that are like boot camps. The trainers operate from the 'no pain, no gain' mentality," says Melinda Sothern, coauthor of Trim Kids and director of pediatric obesity research at Louisiana State University. While admitting the camps can be a positive experience, she warns that without family participation the kids often return home to the conditions that contributed to their original problems. Parents are the role models.
------------------------------------------------------------------------ --------
1 on 1 fitness will help both parents and children to trim down for the entire family guaranteed. Call us at 752 7171.
________________________________________________
7. "We'll tuck your tummy — and maybe keep you ticking.
"The Today Show's Al Roker isn't the only one who has gone under the knife to lessen his load. The number of gastric bypass surgeries, which reduce the size of a patient's stomach and reroute part of the intestine so fewer calories are absorbed, is ballooning.
Last year nearly 63,100 such surgeries were performed, up 34% over 2001.
Unfortunately, not everyone can stomach the operation. According to the American Society for Bariatric Surgery, the death rate for gastric bypass is three in every 1,000 patients.
Plus, potential complications include malnutrition, abdominal infection and gallstones. Then there's the issue of teenagers having the surgery.
In a recent editorial in the medical journal Pediatrics, Dr. Sue Y.S. Kimm, a professor in the department of family medicine at the University of Pittsburgh, expressed concern that physicians are entertaining gastric bypass surgery as an option for young patients:
"My major concern is not so much the immediate post-op complications, but the long-term complications." She points out that the surgery is known to limit calcium absorption by the body. To perform the surgery when the bones are still forming raises questions that have not been fully studied.
____________________________________________________
1 on 1 is 100 percent against gastric bypass surgery! I have heard lot of people have died after the sugergy. Not a pretty picture!
____________________________________________
8. "Forget 'lite' food. Just eat less."something's not computing. You know food products labeled say something like this: "lite," "lean" and "better for you" keep expanding, but so do American waistlines.
Market-research firm Information Resources says sales of such weight-loss foods reached $5 billion in 2001, up 2.4% from 2000. Witness Frito-Lay, which sold $62 million in Baked Lays potato chips in 2001. The trouble? Such product labeling can be misleading.
The Atkins Diet, for example, is built around limiting carbohydrates. So it was more than upsetting to many Atkins followers that its diet products contained more carbohydrates than the label indicated. Atkins Nutritionals denies any wrongdoing, but is in the process of settling a class-action lawsuit brought against it for $100,000.
_______________________________________________
Don't forget the author Atkins died due to heart failure complications because his diet plan was not the correct way to lose weight.
_____________________________________________
In June the American Heart Association reported that foods made with fat substitutes can provide some flexibility in a diet but shouldn't be a strategy for weight loss.
Why? Reduced-fat versions of products often have the same or even more calories than full-fat versions. Ultimately, says Dr. Robert Eckel of the American Heart Association, obesity is a calorie problem.
As he puts it, "Some diets blame obesity on carbohydrates. You can't do that. You have to blame it on calories."
9. Our guarantee: We'll drive you crazy. Yes that is true! Of course they will call you frequently and you will regret that you never signed up at weight loss center.
"the ads seemed inescapable. Between October 2001 and last January, more than $8 million was spent to broadcast an infomercial for the AB Energizer — an electronic muscle stimulator belt that promised to help tone abs.
Plus, the AB Energizer came with a money-back guarantee. "If you don't lose at least 2 inches off your waist in the first 30 days," the infomercial touted, "return it for a full refund . . . no questions asked.
" Turns out consumers had more than just questions. The Better Business Bureau says it has received more than 500 complaints from AB Energizer customers seeking refunds.
In the world of weight-loss products, money-back guarantees are routine. The FTC found that 52% of the weight-loss ads it studied contained promises of guaranteed results.
But as Ron Berry, senior vice president of the Council of Better Business Bureaus, cautions, "Guarantees are only as good as the company behind them."
The FTC is now suing the various companies involved in marketing the AB Energizer, alleging that consumers who sought refunds could not reach a customer-service operator. The companies deny the allegations.
Monday, March 17, 2008
Women's fitness camp is approaching FAST
I am very excited to open a Women's Fitness Camp here in my town (Tuscaloosa). It is going to be a blast! I know some of you are signing up today and I am very excited to hear all levels of women are signing up today. They are so excited to know they will get results just in 4 weeks. Call me today 752 7171 to sign up for the women's fitness camp. You will be glad that you did. You have nothing to lose. What are you waiting for?
God bless you all.
God bless you all.
Breathe Easy Today
Itchy, watery eyes, running nose, an aching head, and sinus congestion. Sound familiar? You may be among the 37 million people in the United States who suffer from allergic rhinitis or sinusitis. Consider combating your springtime woes naturally with these time-tested self-healing techniques.
Allergens in the Air
When your sinuses, the air-filled hollow cavities around your nose and nasal passages, become inflamed, fluid can accumulate and interfere with normal drainage of mucus in the sinuses. This condition is known as acute sinusitis.
The result? You may have trouble breathing through your nose and feel your eyes and facial tissue swell up.
Your symptoms may include a headache, fever, a nagging cough, post-nasal drip, thick green or yellow discharge, and a feeling of facial "fullness" that gets worse when you lean forward; during a severe sinus infection, some people even experience a toothache.
This uncomfortable condition has many possible causes, including bacterial, viral, and fungal infections, allergies, or a deviated septum. Synonymous with spring, allergic rhinitis, commonly called hay fever, is the inflammatory result of your immune system's overreaction to allergens in the air.
Pollen is one famous offender. Other allergens include dirt, pollution, animal hair, food particles cloth fibers, and mold.
Surprising Secrets for Sinus Health:
Here are some all-natural ways to gain freedom from sinus suffering.
• Clear your sinuses and your mind with a steamy stovetop spa. Add a few drops of wintergreen oil to a pot of boiling water and inhale the steam. Take care not to be burned by the vapor.
• Herbs and spices like ginger, scallion, basil, garlic, oregano, cayenne peppers, white pepper, horseradish and turmeric will have your sinus passageways unblocked in no time!
• The supplement bromelain - a papaya and pineapple-based enzyme - helps reduce histamine release, the body's natural allergic response.
• Clear your nasal passageway daily for healthy, happy sinuses. Add 1 tsp of sea salt, 1 drop of oregano oil, and 1 drop of wintergreen to a cup of warm water. Fill a small-spouted squeeze bottle with this warm solution. Squirt into one nostril at a time and blow out through the nose. Alternate nostrils.
• Press one clove of garlic, mix with 1 tsp of olive oil and soak a clean cotton ball with the oil mixture and place in nostrils after having washed the nostril with warm salt water. Leave in for 20 minutes and repeat three times a day until the symptoms clear up.
• These two simple self-massage practices that follow are incredibly effective for relieving sinus congestion. For both, sit at the tip of a sturdy chair with your back erect, spine stretched, and your head tilted slightly forward.
1. Inhale and gently press your forehead just inside the temples with your palms. Exhale and release. Repeat three times.
2. Cross your middle and index fingers by placing the tips of your middle fingers on top of the fingernails on your index fingers. Rub the sides of your nose 36 times in a circular motion, warming your fingers first if they're cold.
What you eat affects your sinus health
Avoid the foods that produce mucous and dampness: dairy products, cold and raw foods, corn (including corn syrup), and simple sugars. Choose whole grains like quinoa, amaranth and brown rice instead of wheat, rye and barley, which are typically high allergy grains. Opt for papaya, cranberries, pear, pineapple, cherries, mango, and citrus fruits. Eat more green vegetables such as artichoke, Brussels sprouts, broccoli, kale, cauliflower, and spinach.
Both alcohol and smoking should be avoided during a sinus flare-up as they irritate the respiratory tract and worsen nasal inflammation. Also, sinus congestion is often worse with lack of quality rest so be sure to get plenty of sleep and keep your stress level low.
I hope that you find the ways to keep your sinuses clear and freely flowing everyday.
Good tips to follow.
Allergens in the Air
When your sinuses, the air-filled hollow cavities around your nose and nasal passages, become inflamed, fluid can accumulate and interfere with normal drainage of mucus in the sinuses. This condition is known as acute sinusitis.
The result? You may have trouble breathing through your nose and feel your eyes and facial tissue swell up.
Your symptoms may include a headache, fever, a nagging cough, post-nasal drip, thick green or yellow discharge, and a feeling of facial "fullness" that gets worse when you lean forward; during a severe sinus infection, some people even experience a toothache.
This uncomfortable condition has many possible causes, including bacterial, viral, and fungal infections, allergies, or a deviated septum. Synonymous with spring, allergic rhinitis, commonly called hay fever, is the inflammatory result of your immune system's overreaction to allergens in the air.
Pollen is one famous offender. Other allergens include dirt, pollution, animal hair, food particles cloth fibers, and mold.
Surprising Secrets for Sinus Health:
Here are some all-natural ways to gain freedom from sinus suffering.
• Clear your sinuses and your mind with a steamy stovetop spa. Add a few drops of wintergreen oil to a pot of boiling water and inhale the steam. Take care not to be burned by the vapor.
• Herbs and spices like ginger, scallion, basil, garlic, oregano, cayenne peppers, white pepper, horseradish and turmeric will have your sinus passageways unblocked in no time!
• The supplement bromelain - a papaya and pineapple-based enzyme - helps reduce histamine release, the body's natural allergic response.
• Clear your nasal passageway daily for healthy, happy sinuses. Add 1 tsp of sea salt, 1 drop of oregano oil, and 1 drop of wintergreen to a cup of warm water. Fill a small-spouted squeeze bottle with this warm solution. Squirt into one nostril at a time and blow out through the nose. Alternate nostrils.
• Press one clove of garlic, mix with 1 tsp of olive oil and soak a clean cotton ball with the oil mixture and place in nostrils after having washed the nostril with warm salt water. Leave in for 20 minutes and repeat three times a day until the symptoms clear up.
• These two simple self-massage practices that follow are incredibly effective for relieving sinus congestion. For both, sit at the tip of a sturdy chair with your back erect, spine stretched, and your head tilted slightly forward.
1. Inhale and gently press your forehead just inside the temples with your palms. Exhale and release. Repeat three times.
2. Cross your middle and index fingers by placing the tips of your middle fingers on top of the fingernails on your index fingers. Rub the sides of your nose 36 times in a circular motion, warming your fingers first if they're cold.
What you eat affects your sinus health
Avoid the foods that produce mucous and dampness: dairy products, cold and raw foods, corn (including corn syrup), and simple sugars. Choose whole grains like quinoa, amaranth and brown rice instead of wheat, rye and barley, which are typically high allergy grains. Opt for papaya, cranberries, pear, pineapple, cherries, mango, and citrus fruits. Eat more green vegetables such as artichoke, Brussels sprouts, broccoli, kale, cauliflower, and spinach.
Both alcohol and smoking should be avoided during a sinus flare-up as they irritate the respiratory tract and worsen nasal inflammation. Also, sinus congestion is often worse with lack of quality rest so be sure to get plenty of sleep and keep your stress level low.
I hope that you find the ways to keep your sinuses clear and freely flowing everyday.
Good tips to follow.
Wednesday, February 27, 2008
mail the form to...
click here,
www.1on1fit.net
click on the fitness camp and fill out the form.
Deadline for the women's fitness camp is March 21, 2008.
After the deadline will increase the price.
See you at the camp on March 24, 2008.
Have a wonderful spring break.
www.1on1fit.net
click on the fitness camp and fill out the form.
Deadline for the women's fitness camp is March 21, 2008.
After the deadline will increase the price.
See you at the camp on March 24, 2008.
Have a wonderful spring break.
Enrollement form to fill out for Women's fitness Camp
go to this web page
www.1on1fit.net
click on fitness camp
www.1on1fit.net
click on fitness camp
Frequently Asked Questions about Women's FitnessCamp
What exactly is WOMEN'S CAMP FITNESS?
Our class structure is based upon simple yet effective fundamental movement patterns executed at high intensity. These workouts deliver time-tested measurable health and fitness improvements. This technology delivers the most effective broad-based fitness results in the most efficient manner possible.See our schedule page for more details on class times and locations.
Do I need to get in shape before I try this class?
Absolutely not. We have students who are in the 99th percentile of fitness and those in the 5th percentile of fitness. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort on that particular day.
What kind of results can I expect?
New students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers.
What attire should I wear?
Comfortable workout gear (no spandex please) and some running shoes. Cross Training, trail or off road running shoes are most appropriate but any type will do. You will also be responsible to bring your own warrior beverage–water.
What credit cards do you accept?
We take all major credit cards.
Can I start a class in the middle of a session or month?
Yes, you will be charged a prorated amount based upon the enrollment level you select. Charges for the program are applied the first of each month.
.
Our class structure is based upon simple yet effective fundamental movement patterns executed at high intensity. These workouts deliver time-tested measurable health and fitness improvements. This technology delivers the most effective broad-based fitness results in the most efficient manner possible.See our schedule page for more details on class times and locations.
Do I need to get in shape before I try this class?
Absolutely not. We have students who are in the 99th percentile of fitness and those in the 5th percentile of fitness. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort on that particular day.
What kind of results can I expect?
New students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers.
What attire should I wear?
Comfortable workout gear (no spandex please) and some running shoes. Cross Training, trail or off road running shoes are most appropriate but any type will do. You will also be responsible to bring your own warrior beverage–water.
What credit cards do you accept?
We take all major credit cards.
Can I start a class in the middle of a session or month?
Yes, you will be charged a prorated amount based upon the enrollment level you select. Charges for the program are applied the first of each month.
.
Saturday, February 16, 2008
Register for Women's Fitness Camp TODAY!
Hi Everyone, if you decide that you want to sign up for the Women's Fitness camp. Please email me and we have to monitor you before going further. This is precedure is to do a small check up with you. Yes, we need to do the before picture and weigh you to keep your records. This will help us to know much better about you. Also, if you want to contact Ben, email him right away! You should click on the left side to contact him or scroll down to find my email address. Or call Jamie at 657-3845.
Bring your friends too and we will have a great class! Thank you.
Bring your friends too and we will have a great class! Thank you.
Friday, February 15, 2008
Did you know?
Did you know that overweight and obese children are seven times more likely than their thinner peers to have multiple heart disease risk factors by the age of 15? Yes it is true, by the study of American Journal Clinical Nutrition, Sept 07.
Did you know that a combination of diet and exercise is more effective way to lose weight after pregnancy than dieting alone? Yup, you bet. there is a study from Cochrane systematic Review, July 07.
Well, I have read lot of articles and it is proven a fact that these questions just hit you hard. I know truth is good to know. Now you can be prepared and get ahead of time before it is too late.
Later
Did you know that a combination of diet and exercise is more effective way to lose weight after pregnancy than dieting alone? Yup, you bet. there is a study from Cochrane systematic Review, July 07.
Well, I have read lot of articles and it is proven a fact that these questions just hit you hard. I know truth is good to know. Now you can be prepared and get ahead of time before it is too late.
Later
Get Fit NOW....The Women's Fitness Camp Class
Hi, everyone. Sign up the for the Women's Fitness Camp Class today to get started. Every one is welcome sign up for the Women's fitness camp class. Here is what you expect.
3-5 percent of reduction
5-12lbs weight loss
25 percent improvement strength
100 percent self confidence
1-3 inches decrease in the midsection
25 percent improved in endurance
Greatly improved posture
Better relaxation
If you answer Yes any above that you have been looking for ways to get there. Then, the women's fitness camp is for you.
Women of all fitness levels, sizes and ages are gaining great results with Women's Fitness Camp! You can too!
Are you looking for a jump-start to your fitness program? Then you found the right place to get more information.
Whether you are a beginner, an avid fitness enthusiast or just tired of the same routine come try this whole new approach to exercise...fun! Women's Fitness Camp is a four week outdoor fitness program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. Whether you want to lose weight to fit into that special dress, shed the extra pounds from a pregnancy or just get fit before that special occasion, this is the program for you!
What will you expect from this Women's Fitness Class?
45 minutes a day for 4 weeks
Monday through Friday 5:30am / 9:30am / 6 pm
Dynamic instruction from a Certified Personal Trainer
Spaces fill quickly for this unique experience!
Hurry sign up today and space will fill up quickly or you will not be in the class once it fills up. You will have to wait for the next camp to sign up.
Ahh, you are thinking about what are your benefits....here it is:
Dynamic improvement in your physical well being and self confidence.
Increase strength and endurance
Pre and post evaluations to help you monitor your progress
Loss to inches to firmer body
Motivational and inspiration in only women's team enviroment
Four weeks of fun, energizing activities designed to help you reach your fitness goals .
3-5 percent of reduction
5-12lbs weight loss
25 percent improvement strength
100 percent self confidence
1-3 inches decrease in the midsection
25 percent improved in endurance
Greatly improved posture
Better relaxation
If you answer Yes any above that you have been looking for ways to get there. Then, the women's fitness camp is for you.
Women of all fitness levels, sizes and ages are gaining great results with Women's Fitness Camp! You can too!
Are you looking for a jump-start to your fitness program? Then you found the right place to get more information.
Whether you are a beginner, an avid fitness enthusiast or just tired of the same routine come try this whole new approach to exercise...fun! Women's Fitness Camp is a four week outdoor fitness program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals. Whether you want to lose weight to fit into that special dress, shed the extra pounds from a pregnancy or just get fit before that special occasion, this is the program for you!
What will you expect from this Women's Fitness Class?
45 minutes a day for 4 weeks
Monday through Friday 5:30am / 9:30am / 6 pm
Dynamic instruction from a Certified Personal Trainer
Spaces fill quickly for this unique experience!
Hurry sign up today and space will fill up quickly or you will not be in the class once it fills up. You will have to wait for the next camp to sign up.
Ahh, you are thinking about what are your benefits....here it is:
Dynamic improvement in your physical well being and self confidence.
Increase strength and endurance
Pre and post evaluations to help you monitor your progress
Loss to inches to firmer body
Motivational and inspiration in only women's team enviroment
Four weeks of fun, energizing activities designed to help you reach your fitness goals .
Monday, February 11, 2008
Women's Fitness Camp ANYONE??....COME AS YOU ARE
I know, I know. I have been out of the picture for awhile. I have been very busy going to school and working at the same time. There were couple of school projects I had to do and studied for exams. What a whirl! Now that I am taking a break. Thank goodness!
Okay, about the Women's Fitness Camp in Tuscaloosa. We will have a free boot camp every Saturday. Be sure to add your name in the post with your email address so that I can check out your post and it will send me an urgent message to my email. COOOOOOL! Just excatly what the Dr order. Life is great.
The class will be only a half hour to enough for you see what the Women's Fitness Class is all about. We have great trainers and do give out great exercises. It will be fun and challenging.
One other thing, I will post a You tube for the boot camp and show each one of you what it will be like and it is guarantee that it will tone up your body and lose number of pounds whatever you want to lose. Yes, this is the fastest way to lose weight- PERIOD.
Call me at BPC Fitness Personal Training (752 7171) if you want to sign up for the Women's fitness camp. I love to have each one of you to come.
But PLEASE, leave a message because I am hearing impaired and can not understand you over the phone-- but good news-- I have hired a great personal trainer and her name is Jamie-- she will return your call as soon as possible. I would appreciate it! Thank you so much for understanding.
Thank you and have a GREAT day!!
Okay, about the Women's Fitness Camp in Tuscaloosa. We will have a free boot camp every Saturday. Be sure to add your name in the post with your email address so that I can check out your post and it will send me an urgent message to my email. COOOOOOL! Just excatly what the Dr order. Life is great.
The class will be only a half hour to enough for you see what the Women's Fitness Class is all about. We have great trainers and do give out great exercises. It will be fun and challenging.
One other thing, I will post a You tube for the boot camp and show each one of you what it will be like and it is guarantee that it will tone up your body and lose number of pounds whatever you want to lose. Yes, this is the fastest way to lose weight- PERIOD.
Call me at BPC Fitness Personal Training (752 7171) if you want to sign up for the Women's fitness camp. I love to have each one of you to come.
But PLEASE, leave a message because I am hearing impaired and can not understand you over the phone-- but good news-- I have hired a great personal trainer and her name is Jamie-- she will return your call as soon as possible. I would appreciate it! Thank you so much for understanding.
Thank you and have a GREAT day!!
Thursday, June 07, 2007
Fat furance burning the pounds away
Today we're here with fat loss expert, Craig Ballantyne, MSc, CSCS, the creator of Fat Burning. Craig is an advisor to Men's Health Magazine, Oxygen Magazine, and many others. I sat down with him to give you some tips on shedding fat quickly and effectively for beach season. And, best of all, this is Craig's 1 year "birthday" with Fat Burning and he is offering some insane bonuses to really propel your fat loss efforts...including some specific meal plans for men and women from yours truly, recipes from nutritionist Mike Rousell, and tips on estimating your body fat by Dr. John Berardi. Honestly, Craig's program is awesome and I don't put my stamp of approval on just anything.
Chris: Thanks for taking the time to talk to us, Craig. Why don't you tell us a bit about how you developed the Fat Burning
Craig: My workouts program are highly influenced by both athletic training and bodybuilding, so Turbulence Training has become a relatively unique hybrid system - and even more so now with the infusion of scientific-based ab training and a variety of challenging bodyweight exercises.
I refined the workouts over my years at McMaster University, a science-based University near Toronto, Canada. It was there that during my graduate studies in Exercise Physiology that I performed the "first Turbulence Training workout". As a grad student, I had a very limited time to spend working out, but I needed to learn how to get a sound workout quickly and effectively, between my time in the lab and classroom.
Chris: For those who don't know much about Fat Burning, can you teach our readers very briefly what this system is based on?Craig: TT is about getting the most fat loss results in the least amount of workout time. Too many people are too busy to use the approach the exercise methods that were popular in the 80's (bodybuilding routines and hour-long cardio sessions). We don't have time for that today, but nor do we have the need for that.
Recent exercise research has shown us two things:
1) Interval training is as good or better than long, slow cardio (and takes HALF the time to do).
2) Moderately-heavy strength training is better for boosting metabolism and sculpting your body than light strength training.
Now that's what TT is based on. The TT program cuts your exercise time in half, so that you can get more results in only three 45-minute sessions per week. Compare that to what most people think they have to do in order to lose weight (5 days per week of body part strength training PLUS 60 minutes of cardio per day). You can quickly see results, which is the desired approach.
And as an extra bonus, the TT workouts don't require fancy muscle-building machines. You can do all of these workouts at home with a bench, an exercise ball, dumbbells, and your own body weight (and a pull-up bar if you're strong enough).
I've tried to make things as simple and effective as possible, while also making the program easy-to-use based on today's hectic-paced lifestyles.
Chris: As a nutrition guy, who travels a ton, I often get the question of what folks can eat when on the road that will allow them to stick to their nutrition plan. How about training while traveling? Is workout program good for that?
Craig: It's perfect. Here's why.
If your workout is based on a machine-circuit at your local gym, you are out of luck as soon as you leave that environment. There's no way you'll be able to stick to that program on the road and the same goes if you follow a specific class with a specific instructor.
On the other hand, if you use the workouts, even the worst hotel gyms have dumbbells and benches. So you can keep moving with your workouts, AND it doesn't take up too much time - as you might have even less time for workouts on the road than you do at home.
No gym at all? No worries. The workouts contain an extensive list of bodyweight exercises that let you keep on going through your workouts even if you have NO equipment at all. And trust me, if you are a beginner, there are appropriate exercises for you. Consider yourself advanced? Try the advanced bodyweight program in the 4-week Body Weight manual, and see if you aren't challenged (and leaner) after those workouts.
The variety and flexibility of the TT approach was "built for life". I've traveled extensively so I know what a traveler goes through too, and not only did I design these travel-friendly workouts, but I've used them myself!
Chris: Many readers fall into the trap of only working out in a gym setting--can you honestly get a solid workout just using your own body weight?
Craig: Oh baby, can you ever. In fact, there are a lot of bodyweight exercises that are harder than some of the free weight exercises people are doing.
Of course, like all my programs, I have appropriately designed beginner body weight programs that progress to intermediate and advanced levels. I've used these exercises and workouts with 300-lb men with bad knees. I know what works and is appropriate in those situations. The same goes for the intermediate client who has trained with weights in the past but wants a new challenge. My experience has shown me the right amount of bodyweight training and so on.
If you are worried about bad knees, the lying floor exercises for your lower body will prepare you for standing exercises. And again, if you are advanced, you will be mightily challenged by the advanced bodyweight routines that I have put together.
Chris: I personally love body weight training and know you can get an amazing workout, while challenging your body. What are some of your favorite body weight exercises? Craig: First, agility pushups. By that I mean pushups that require acrobatic movement of the legs during the pushup movement. In the manual, we have Spiderman Pushups where you externally rotate your leg and bring your knee to your elbow while you do the lower position. Not only does this increase the difficulty of the exercise, but it also adds to the benefits (increased co-ordination, ab work, etc.).
Any time you can add a movement to a body weight exercise you double or triple the benefits (or more). For example, we can take a basic squat or lunge and change the arm position (to a "Prisoner" or "Y-position" with your hands). Doing this, you work the upper back, which is otherwise difficult to work with bodyweight exercises if you don't have access to a pull up bar.
For abs, I prefer stability-based exercises such as mountain climbers, Stability Jackknifes, and variations rather than traditional ab crunches (those can sometimes be rough on your back). These are phenomenal total-body ab exercises that I believe will get you more results (and a healthier back) in less workout time.
And of course, I can't neglect the big pulling exercises (chins, pull ups, body weight rows). Those are the ultimate upper body exercises to work towards - and are your biggest bodyweight muscle builders.
There are pictures of all of these and every single exercise I recommend in Turbulence Training.Chris: This is great, Craig. But don't hold back any longer---can we have a sample workout from your bestselling TT program to whet the appetite of our readers? Craig: First, let's review the workout program set-up that will get you more results in less time...I'm talking 3 workouts of 45 minutes per week that will blast your post-exercise metabolism through the roof and help maximize your hormonal response to exercise.
A - The Warm-up
We use three body weight exercises done in a circuit. This is a much better way to prepare for training than by walking slowly on a treadmill.
B - The Strength Training Supersets
This can be as little as one brilliant superset (DB squats + DB presses) if you have only 10 minutes, or up to 4 supersets if you want to spend 30 minutes on your TT Strength Training.
C - Intervals
Bodyweight circuits, stationary bike intervals, or running on the treadmill or outside, these are just a few of the ways we can do intervals for 10-20 minutes. We don't need 40 minutes of slow cardio, or even 40 minutes of intervals.
Obviously this is just a basic sample and in the program itself, I go into much greater depth on the intricacies of each exercise, with descriptions and pictures.
Chris: We can't talk about getting in shape without delving into nutrition. What role does nutrition play in your programs and how can Meal Plans 101 complement your offerings?
Craig: I'm not afraid to admit that nutrition is more important than training when it comes to fat loss. If you don't eat right for fat loss, you will not lose fat, no matter how good your training program.
Almost client who hits every "plateau" who consults with me starts losing fat again once we fix their nutrition. If you are busting your butt in the gym, but treating yourself to sugar and trans-fat pastries or processed snacks, you are going to get frustrated fast.
You have to plan your meals. You have to shop in advance for the week ahead. You have to prepare those foods according to your meal plan.
The nutrition component is hard work, I know. There are a lot of temptations out there. HOWEVER, if you use your meal plan system, prepare your foods, and have that food on hand when someone orders pizza into the office or offers some other temptation, than you at least have the tools to eat right. You just say "no, sorry, brought my own lunch today" and you stick to your plan. Your personal trainer can help you BIG TIME! Why waste your time going to diet center- they never work. I have been there and done that.
One last thing I want to mention. Sixteen weeks is not that big of a deal when considered over the course of your lifetime. So just commit to being very serious about your fat loss for that time. You'll reach your goals and you'll lay down some healthy life habits. Once you decide on that 16-week block of fat burning with Fat burning program and with meal plans, don't let anything get in your way. Once you are done, you'll be so proud of yourself and you'll realize you have the potential to make some incredible life changes. If you can not do this alone, then you need to hire your personal trainer or get invovled boot fitness camp in your area. I know you will be glad that you did.
Take Home Points:1. Intervals are king when it comes to burning calories!
2. Opt for heavier lifting vs. the lighter, high rep counterpart
3. Body weight workouts are simple and perfect for those on the go-they don't take a lot of time, yet offer a lot of benefits!
4. Plan your training like you plan your meals for optimal results.
Good luck
Chris: Thanks Craig, I thank you for time today.
Chris: Thanks for taking the time to talk to us, Craig. Why don't you tell us a bit about how you developed the Fat Burning
Craig: My workouts program are highly influenced by both athletic training and bodybuilding, so Turbulence Training has become a relatively unique hybrid system - and even more so now with the infusion of scientific-based ab training and a variety of challenging bodyweight exercises.
I refined the workouts over my years at McMaster University, a science-based University near Toronto, Canada. It was there that during my graduate studies in Exercise Physiology that I performed the "first Turbulence Training workout". As a grad student, I had a very limited time to spend working out, but I needed to learn how to get a sound workout quickly and effectively, between my time in the lab and classroom.
Chris: For those who don't know much about Fat Burning, can you teach our readers very briefly what this system is based on?Craig: TT is about getting the most fat loss results in the least amount of workout time. Too many people are too busy to use the approach the exercise methods that were popular in the 80's (bodybuilding routines and hour-long cardio sessions). We don't have time for that today, but nor do we have the need for that.
Recent exercise research has shown us two things:
1) Interval training is as good or better than long, slow cardio (and takes HALF the time to do).
2) Moderately-heavy strength training is better for boosting metabolism and sculpting your body than light strength training.
Now that's what TT is based on. The TT program cuts your exercise time in half, so that you can get more results in only three 45-minute sessions per week. Compare that to what most people think they have to do in order to lose weight (5 days per week of body part strength training PLUS 60 minutes of cardio per day). You can quickly see results, which is the desired approach.
And as an extra bonus, the TT workouts don't require fancy muscle-building machines. You can do all of these workouts at home with a bench, an exercise ball, dumbbells, and your own body weight (and a pull-up bar if you're strong enough).
I've tried to make things as simple and effective as possible, while also making the program easy-to-use based on today's hectic-paced lifestyles.
Chris: As a nutrition guy, who travels a ton, I often get the question of what folks can eat when on the road that will allow them to stick to their nutrition plan. How about training while traveling? Is workout program good for that?
Craig: It's perfect. Here's why.
If your workout is based on a machine-circuit at your local gym, you are out of luck as soon as you leave that environment. There's no way you'll be able to stick to that program on the road and the same goes if you follow a specific class with a specific instructor.
On the other hand, if you use the workouts, even the worst hotel gyms have dumbbells and benches. So you can keep moving with your workouts, AND it doesn't take up too much time - as you might have even less time for workouts on the road than you do at home.
No gym at all? No worries. The workouts contain an extensive list of bodyweight exercises that let you keep on going through your workouts even if you have NO equipment at all. And trust me, if you are a beginner, there are appropriate exercises for you. Consider yourself advanced? Try the advanced bodyweight program in the 4-week Body Weight manual, and see if you aren't challenged (and leaner) after those workouts.
The variety and flexibility of the TT approach was "built for life". I've traveled extensively so I know what a traveler goes through too, and not only did I design these travel-friendly workouts, but I've used them myself!
Chris: Many readers fall into the trap of only working out in a gym setting--can you honestly get a solid workout just using your own body weight?
Craig: Oh baby, can you ever. In fact, there are a lot of bodyweight exercises that are harder than some of the free weight exercises people are doing.
Of course, like all my programs, I have appropriately designed beginner body weight programs that progress to intermediate and advanced levels. I've used these exercises and workouts with 300-lb men with bad knees. I know what works and is appropriate in those situations. The same goes for the intermediate client who has trained with weights in the past but wants a new challenge. My experience has shown me the right amount of bodyweight training and so on.
If you are worried about bad knees, the lying floor exercises for your lower body will prepare you for standing exercises. And again, if you are advanced, you will be mightily challenged by the advanced bodyweight routines that I have put together.
Chris: I personally love body weight training and know you can get an amazing workout, while challenging your body. What are some of your favorite body weight exercises? Craig: First, agility pushups. By that I mean pushups that require acrobatic movement of the legs during the pushup movement. In the manual, we have Spiderman Pushups where you externally rotate your leg and bring your knee to your elbow while you do the lower position. Not only does this increase the difficulty of the exercise, but it also adds to the benefits (increased co-ordination, ab work, etc.).
Any time you can add a movement to a body weight exercise you double or triple the benefits (or more). For example, we can take a basic squat or lunge and change the arm position (to a "Prisoner" or "Y-position" with your hands). Doing this, you work the upper back, which is otherwise difficult to work with bodyweight exercises if you don't have access to a pull up bar.
For abs, I prefer stability-based exercises such as mountain climbers, Stability Jackknifes, and variations rather than traditional ab crunches (those can sometimes be rough on your back). These are phenomenal total-body ab exercises that I believe will get you more results (and a healthier back) in less workout time.
And of course, I can't neglect the big pulling exercises (chins, pull ups, body weight rows). Those are the ultimate upper body exercises to work towards - and are your biggest bodyweight muscle builders.
There are pictures of all of these and every single exercise I recommend in Turbulence Training.Chris: This is great, Craig. But don't hold back any longer---can we have a sample workout from your bestselling TT program to whet the appetite of our readers? Craig: First, let's review the workout program set-up that will get you more results in less time...I'm talking 3 workouts of 45 minutes per week that will blast your post-exercise metabolism through the roof and help maximize your hormonal response to exercise.
A - The Warm-up
We use three body weight exercises done in a circuit. This is a much better way to prepare for training than by walking slowly on a treadmill.
B - The Strength Training Supersets
This can be as little as one brilliant superset (DB squats + DB presses) if you have only 10 minutes, or up to 4 supersets if you want to spend 30 minutes on your TT Strength Training.
C - Intervals
Bodyweight circuits, stationary bike intervals, or running on the treadmill or outside, these are just a few of the ways we can do intervals for 10-20 minutes. We don't need 40 minutes of slow cardio, or even 40 minutes of intervals.
Obviously this is just a basic sample and in the program itself, I go into much greater depth on the intricacies of each exercise, with descriptions and pictures.
Chris: We can't talk about getting in shape without delving into nutrition. What role does nutrition play in your programs and how can Meal Plans 101 complement your offerings?
Craig: I'm not afraid to admit that nutrition is more important than training when it comes to fat loss. If you don't eat right for fat loss, you will not lose fat, no matter how good your training program.
Almost client who hits every "plateau" who consults with me starts losing fat again once we fix their nutrition. If you are busting your butt in the gym, but treating yourself to sugar and trans-fat pastries or processed snacks, you are going to get frustrated fast.
You have to plan your meals. You have to shop in advance for the week ahead. You have to prepare those foods according to your meal plan.
The nutrition component is hard work, I know. There are a lot of temptations out there. HOWEVER, if you use your meal plan system, prepare your foods, and have that food on hand when someone orders pizza into the office or offers some other temptation, than you at least have the tools to eat right. You just say "no, sorry, brought my own lunch today" and you stick to your plan. Your personal trainer can help you BIG TIME! Why waste your time going to diet center- they never work. I have been there and done that.
One last thing I want to mention. Sixteen weeks is not that big of a deal when considered over the course of your lifetime. So just commit to being very serious about your fat loss for that time. You'll reach your goals and you'll lay down some healthy life habits. Once you decide on that 16-week block of fat burning with Fat burning program and with meal plans, don't let anything get in your way. Once you are done, you'll be so proud of yourself and you'll realize you have the potential to make some incredible life changes. If you can not do this alone, then you need to hire your personal trainer or get invovled boot fitness camp in your area. I know you will be glad that you did.
Take Home Points:1. Intervals are king when it comes to burning calories!
2. Opt for heavier lifting vs. the lighter, high rep counterpart
3. Body weight workouts are simple and perfect for those on the go-they don't take a lot of time, yet offer a lot of benefits!
4. Plan your training like you plan your meals for optimal results.
Good luck
Chris: Thanks Craig, I thank you for time today.
Tuesday, May 15, 2007
10 Tips to shed off the Fat- very easy to do!
How have you treated your body this winter? Have you continued to feed your body the nutrient it needs, workout just as hard as always, and stay lean? Here are ten tips that can help you get into the best shape of your life; it's not just about looks, staying in shape is about health. Fortunately, the two work very well together.
1. SELF-MONITOR: You need to write down what you are putting into your body. Otherwise you'll have no gauge as to whether or not something is working. It can be a simple diary where you record the foods you eat, the times you eat them, and the portions. This simple tip alone can help with fat loss success.
2. PLAN AHEAD: If you fail to plan, plan to fail. Planning for success is like printing out directions to an unknown location. It tells you how to get from point A to point B. That's what a plan does when you're trying to change your body as well. Need some help with planning? I will tell you about this in the next blog.
3. EAT MORE FRUITS AND VEGETABLES: This one is a no brainer. The more color in your diet, the better off you'll be. Your body thrives on the variety of nutrients in fruits and vegetables and research has even shown that those who eat more fruits and vegetables each day have lower body fat levels and lower BMI's. Aim to have at least 1 fruit and/or vegetable with every single meal and snack.
4. EAT BREAKFAST: Nothing fancy here, just don't miss this meal. And it's a great way to load up on veggies--throw some in an omelette, have a piece of fruit and some oatmeal on the side and, wala, you've fed your body everything it wants for optimum physical and mental performance!
5. MOVE MORE: Of course I want you to do targeted workouts with weights, intervals, and some basic cardio...but in general, just move as much as possible. If you are a desk jockey, like most of us, get up every 60 minutes and walk around. Walk or bike whenever you can instead of drive. Every little bit of physical activity helps, so move as much as possible.
6. TRY INTERVALS: Kick up the intensity of your workouts. If you're currently active, try spicing up your daily routine with sprints, running bleachers, full body training in the gym with no more than 30 seconds between sets, and things along those lines. If you're currently inactive, work within your limits - only you know what you can do. I'm not suggesting running bleachers if your only current activity is getting out of bed in the morning. If it's safe for you to do so, though, kick up the intensity!
7. DRINK MORE WATER: I can not emphasize this one enough. Stay well hydrated at all times. This is particularly true as it starts heating up outside. Drink more and drink often--and always keep the beverages calorie free!
8. WEIGH AND MEASURE: Eyeballing your your portion sizes is a recipe for disaster. Sure, it's tedious to weigh and measure every single food and beverage, but I guess it depends on how badly you want results.
9. FEED YOUR BODY WITH THE PROPER AMOUNT OF CALORIES: There's no way around this one; when you're trying to lose fat, you need to take in less calories than your expending. Ideally you'll be burning through a ton of calories during your intense exercise bouts, but you also need to watch that food intake. You can quickly wipe out a hard workout session with a few extra bites and sips of different foods. Need to know how many calories you should eat? I will tell you about this in the next blog. Check it out later.
10. WRITE YOUR GOALS DAILY: This is absolutely imperative for success--and not just with fat loss, but with everything you do in life. You should have short term, daily goals, and long term goals for your health, business, finances, etc. Here's a tip--write your daily fat loss goals on the top page of each day in your diary like this "I have xx % body fat by July 1 at 8 AM" or "I weight xxx lbs by July 1 at 8 AM" Try it out and you'll see the difference. Remember, every single day you either do things that get you closer to your goals or do things that take you further away. Where do you want to be in 16 weeks?
There you have it. Print those out, put them on your refrigerator, desk at work, mirror in your bathroom, or wherever you will continue to see them! Report back -- before and after pictures are always welcome and they are a great way to track your own progress too!
Have another absolutely amazing day!
1. SELF-MONITOR: You need to write down what you are putting into your body. Otherwise you'll have no gauge as to whether or not something is working. It can be a simple diary where you record the foods you eat, the times you eat them, and the portions. This simple tip alone can help with fat loss success.
2. PLAN AHEAD: If you fail to plan, plan to fail. Planning for success is like printing out directions to an unknown location. It tells you how to get from point A to point B. That's what a plan does when you're trying to change your body as well. Need some help with planning? I will tell you about this in the next blog.
3. EAT MORE FRUITS AND VEGETABLES: This one is a no brainer. The more color in your diet, the better off you'll be. Your body thrives on the variety of nutrients in fruits and vegetables and research has even shown that those who eat more fruits and vegetables each day have lower body fat levels and lower BMI's. Aim to have at least 1 fruit and/or vegetable with every single meal and snack.
4. EAT BREAKFAST: Nothing fancy here, just don't miss this meal. And it's a great way to load up on veggies--throw some in an omelette, have a piece of fruit and some oatmeal on the side and, wala, you've fed your body everything it wants for optimum physical and mental performance!
5. MOVE MORE: Of course I want you to do targeted workouts with weights, intervals, and some basic cardio...but in general, just move as much as possible. If you are a desk jockey, like most of us, get up every 60 minutes and walk around. Walk or bike whenever you can instead of drive. Every little bit of physical activity helps, so move as much as possible.
6. TRY INTERVALS: Kick up the intensity of your workouts. If you're currently active, try spicing up your daily routine with sprints, running bleachers, full body training in the gym with no more than 30 seconds between sets, and things along those lines. If you're currently inactive, work within your limits - only you know what you can do. I'm not suggesting running bleachers if your only current activity is getting out of bed in the morning. If it's safe for you to do so, though, kick up the intensity!
7. DRINK MORE WATER: I can not emphasize this one enough. Stay well hydrated at all times. This is particularly true as it starts heating up outside. Drink more and drink often--and always keep the beverages calorie free!
8. WEIGH AND MEASURE: Eyeballing your your portion sizes is a recipe for disaster. Sure, it's tedious to weigh and measure every single food and beverage, but I guess it depends on how badly you want results.
9. FEED YOUR BODY WITH THE PROPER AMOUNT OF CALORIES: There's no way around this one; when you're trying to lose fat, you need to take in less calories than your expending. Ideally you'll be burning through a ton of calories during your intense exercise bouts, but you also need to watch that food intake. You can quickly wipe out a hard workout session with a few extra bites and sips of different foods. Need to know how many calories you should eat? I will tell you about this in the next blog. Check it out later.
10. WRITE YOUR GOALS DAILY: This is absolutely imperative for success--and not just with fat loss, but with everything you do in life. You should have short term, daily goals, and long term goals for your health, business, finances, etc. Here's a tip--write your daily fat loss goals on the top page of each day in your diary like this "I have xx % body fat by July 1 at 8 AM" or "I weight xxx lbs by July 1 at 8 AM" Try it out and you'll see the difference. Remember, every single day you either do things that get you closer to your goals or do things that take you further away. Where do you want to be in 16 weeks?
There you have it. Print those out, put them on your refrigerator, desk at work, mirror in your bathroom, or wherever you will continue to see them! Report back -- before and after pictures are always welcome and they are a great way to track your own progress too!
Have another absolutely amazing day!
Thursday, May 10, 2007
Do you crave for sugar, sweets, and sauces?
Okay listen up folks. Here is a question I want to ask you? How much do you crave for sweets, sauces, and seasonings? I have some news to share with you.
About the difference between ketchup and mustard, which one you prefer to use frequently? Just pick one and I will tell you why.
About ketchup: Back in 1981 the USDA tried to classify it as vegetable, ketchup is a sugar-loaded condiment with no healthy qualities. Besides, the foods most associated with ketchup slathering are the stereotypical fast foods french fries, hot dogs, and other greasy burgers. If you want a great body or you want to be healthy, you should avoid putting too much ketchup. Have a good fresh tomato instead of using too much ketchup. Tomato is loaded up with vitamin, minerals, and high antioxidant such as lycopene- this is also cancer fighting food. .
About mustard: did you know that mustard stimulate the digestion tract and clears up the sinus infections which acts as decongestant. Wow, that is wonderful news. I rather stick with hot spicy mustard that open my sinus to help me to breathe easier. . It also increase blood circulation too. There are several mustards flavor in the grocery store. Be sure to watch out for sugar content there. Be choosy and creative to add good hearty mustard on your appetite. Mustard has very low calories than ketchup- so, one teaspoon of mustard has about THREE CALORIES and no cholesterol. Whoo hoo!
Your best bet is stick with mustard for healthy benefits. Avoid too much ketchup!
Which one do you prefer: Salt or Pepper?
About Salt- remember salt is sodium. Everything you read in the food label that says sodium means how much salt is in the container or food—whatever. Be sure to look in the label before you buy the food. Sodium is important mineral to your diet but if you consume it too much can be dangerous for your health. The RDA recommends for you to take about 2400 mg of salt a day. Mg- means milligrams---that is pretty tiny amount. The average of American is eating up to 5,000 mg sodium. Whoa, that has got to be bad for your health. Yes, I am talking about this can lead to link obesity and hypertension ( high blood pressure) and other heart disease.
About pepper: I know pepper makes you to sneeze- I have been there and done that. Pepper has been the most impressive antioxidant and antibacterial effects. Wow, I guess I am going to use the pepper every now and then. I love to spice my food up a little bit just enough to add little hot stuff such as peppers! It also improves digestion, help to prevent the formation of internal gas. Thank you LORD!!! Ha! Want to hear the best news? About peppercorn- it stimulates the breakdown of fat cells and stay lean for a long time.
Which one would you prefer? That is right- PEPPER!
The difference between Sugar and Honey--- my favorite thing to talk about.
White refined sugar is one of the biggest health problems in the U.S. In the 19th century the average American consume sugar was about five pounds per person a year. In 1999, the average was bout 158 pounds of sugar a year. You should also know that sugar spikes up your insulin level, depresses your immune system and it is strongly linked to obesity, diabetes, and memory loss! Hmmm, how gross can that be! Do you yourself a favor. Go grab a coke and read the label. Do not drink it. I want you to focus on one thing. Find out how many grams of sugar of one container of Coke. Go get your sugar , spoon, and a tall glass. If the label says about 50 grams of Sugar--- dips 50 spoonful of sugar into the empty glass and when you are done. Look at the glass hard enough and THAT IS EXCATLY HOW MUCH SUGAR YOU ARE TAKING INTO YOUR BODY. You will probably be shocked! I was and decided to change my life for the better!
Honey- honey is simple sugar and it does contains vitamins and minerals in addition to antifungal, antibacterial, and immune system building qualities. Honey was used both as a medicine and wound dressings for years. Avoid it if you are cutting phase, but otherwise you can use a little bit of honey.
A word of caution about honey. Do not buy honey at the grocery store- because it is processed like processor food in a can. They have taken out lot of healthy stuff from the real honey. Your best bet is to buy it from a farmer’s market or if you know someone makes honey from bees- use that frequently. Bees help us to be healthy. Bees are very clean bugs. I love bees!
I had a client of mine who was taking honey for a while and clear up her sinus infection. She feels better. She takes about one or 2 teaspoons of honey a day for couple of weeks. Honey does help you to get better.
Which one would you go with? ---- Sure, the answer is HONEY.
You are thinking what about fruits- it has sugar. Good point, but remember fruit is very natural. God makes the plant to grow and made lot of fruit grow on trees and on the ground. So, speaking of fruit- it has the most abundant and natural organic sugar there is. Fresh fruit also have fresh vitamins, minerals, and fiber. Feel the need to eat more fruit for your health benefits. Yes you can also go with dried fruits! Don’t worry about eating too much fruits. It also has lot of water!
I will talk to you later. I welcome your comments!
About the difference between ketchup and mustard, which one you prefer to use frequently? Just pick one and I will tell you why.
About ketchup: Back in 1981 the USDA tried to classify it as vegetable, ketchup is a sugar-loaded condiment with no healthy qualities. Besides, the foods most associated with ketchup slathering are the stereotypical fast foods french fries, hot dogs, and other greasy burgers. If you want a great body or you want to be healthy, you should avoid putting too much ketchup. Have a good fresh tomato instead of using too much ketchup. Tomato is loaded up with vitamin, minerals, and high antioxidant such as lycopene- this is also cancer fighting food. .
About mustard: did you know that mustard stimulate the digestion tract and clears up the sinus infections which acts as decongestant. Wow, that is wonderful news. I rather stick with hot spicy mustard that open my sinus to help me to breathe easier. . It also increase blood circulation too. There are several mustards flavor in the grocery store. Be sure to watch out for sugar content there. Be choosy and creative to add good hearty mustard on your appetite. Mustard has very low calories than ketchup- so, one teaspoon of mustard has about THREE CALORIES and no cholesterol. Whoo hoo!
Your best bet is stick with mustard for healthy benefits. Avoid too much ketchup!
Which one do you prefer: Salt or Pepper?
About Salt- remember salt is sodium. Everything you read in the food label that says sodium means how much salt is in the container or food—whatever. Be sure to look in the label before you buy the food. Sodium is important mineral to your diet but if you consume it too much can be dangerous for your health. The RDA recommends for you to take about 2400 mg of salt a day. Mg- means milligrams---that is pretty tiny amount. The average of American is eating up to 5,000 mg sodium. Whoa, that has got to be bad for your health. Yes, I am talking about this can lead to link obesity and hypertension ( high blood pressure) and other heart disease.
About pepper: I know pepper makes you to sneeze- I have been there and done that. Pepper has been the most impressive antioxidant and antibacterial effects. Wow, I guess I am going to use the pepper every now and then. I love to spice my food up a little bit just enough to add little hot stuff such as peppers! It also improves digestion, help to prevent the formation of internal gas. Thank you LORD!!! Ha! Want to hear the best news? About peppercorn- it stimulates the breakdown of fat cells and stay lean for a long time.
Which one would you prefer? That is right- PEPPER!
The difference between Sugar and Honey--- my favorite thing to talk about.
White refined sugar is one of the biggest health problems in the U.S. In the 19th century the average American consume sugar was about five pounds per person a year. In 1999, the average was bout 158 pounds of sugar a year. You should also know that sugar spikes up your insulin level, depresses your immune system and it is strongly linked to obesity, diabetes, and memory loss! Hmmm, how gross can that be! Do you yourself a favor. Go grab a coke and read the label. Do not drink it. I want you to focus on one thing. Find out how many grams of sugar of one container of Coke. Go get your sugar , spoon, and a tall glass. If the label says about 50 grams of Sugar--- dips 50 spoonful of sugar into the empty glass and when you are done. Look at the glass hard enough and THAT IS EXCATLY HOW MUCH SUGAR YOU ARE TAKING INTO YOUR BODY. You will probably be shocked! I was and decided to change my life for the better!
Honey- honey is simple sugar and it does contains vitamins and minerals in addition to antifungal, antibacterial, and immune system building qualities. Honey was used both as a medicine and wound dressings for years. Avoid it if you are cutting phase, but otherwise you can use a little bit of honey.
A word of caution about honey. Do not buy honey at the grocery store- because it is processed like processor food in a can. They have taken out lot of healthy stuff from the real honey. Your best bet is to buy it from a farmer’s market or if you know someone makes honey from bees- use that frequently. Bees help us to be healthy. Bees are very clean bugs. I love bees!
I had a client of mine who was taking honey for a while and clear up her sinus infection. She feels better. She takes about one or 2 teaspoons of honey a day for couple of weeks. Honey does help you to get better.
Which one would you go with? ---- Sure, the answer is HONEY.
You are thinking what about fruits- it has sugar. Good point, but remember fruit is very natural. God makes the plant to grow and made lot of fruit grow on trees and on the ground. So, speaking of fruit- it has the most abundant and natural organic sugar there is. Fresh fruit also have fresh vitamins, minerals, and fiber. Feel the need to eat more fruit for your health benefits. Yes you can also go with dried fruits! Don’t worry about eating too much fruits. It also has lot of water!
I will talk to you later. I welcome your comments!
5 ways to burn fat easy
Let's get right to it...here are 5 ways to make this a great fat-burning day...
1) Do Something You Love. If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment. Make it enjoyable while it last! Remember all the benefits you can get in a lifetime- that is your value of health and your beauty that counts.
2) Strength Training. A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed thatresistance training boosts metabolism by 10% and increases fat burning by 100%! Don't believe me-- why don't you try to hire me as your personal trainer. I guarantee you will see a huge difference that wieght training is really a fat burning machine.
3) Interval Training. The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long,slow cardio group didn't lose any weight. AND - this study was done in women...so yes, my training program works for women and men too. Strength training and interval training are the 1-2 punch that blow torch fat off your body
4) Eat 6 Small Meals of Whole, Natural Foods Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". YouALREADY KNOW what to do! And you don't have to join the weight loss center and you really don't want to waste your time!
5) Avoid Booze, Sugar, Trans-Fats, & InactivityYeah, I know, real "secrets" here, Ben "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watchingthe tube instead of exercising, or you've got a cookie in one hand and an apple in the other. Let this be a simple reminder to make the right choices.
Good luck. Be healthy today! What you have to lose?
1) Do Something You Love. If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment. Make it enjoyable while it last! Remember all the benefits you can get in a lifetime- that is your value of health and your beauty that counts.
2) Strength Training. A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed thatresistance training boosts metabolism by 10% and increases fat burning by 100%! Don't believe me-- why don't you try to hire me as your personal trainer. I guarantee you will see a huge difference that wieght training is really a fat burning machine.
3) Interval Training. The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long,slow cardio group didn't lose any weight. AND - this study was done in women...so yes, my training program works for women and men too. Strength training and interval training are the 1-2 punch that blow torch fat off your body
4) Eat 6 Small Meals of Whole, Natural Foods Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". YouALREADY KNOW what to do! And you don't have to join the weight loss center and you really don't want to waste your time!
5) Avoid Booze, Sugar, Trans-Fats, & InactivityYeah, I know, real "secrets" here, Ben "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watchingthe tube instead of exercising, or you've got a cookie in one hand and an apple in the other. Let this be a simple reminder to make the right choices.
Good luck. Be healthy today! What you have to lose?
Tuesday, May 08, 2007
Delicious Black Bean Wrap
Do you like food? I do. I usually pick the better protein and low carbonhydrates.
This black bean wrap has about 447 calories for 6 inch tortilla. So, if you take a half, it will be a half of 447 calories. It also has 13 grams of protein and 83 grams of carbohydrates. That is okay, but you need to focus more protein through out the day.
Here is what you need:
1 TBLS- extra virgin olive oil
half onion- finely chopped
one clove of garlic- finely chopped
2 cups of black beans- drained and rinsed
2 plum of tomatoes- diced
2 pinches of black pepper
1 TBLS of chopped of fresh parsley and little bit of cilantro
2 by 6 whole wheat tortillas or wraps
Optional:
red leaf lettuce
guacamole
fat free sour cream
Directions:
Heat the olives in a saute pan. Add the onions and garlic. Cook about 2 minutes on medium heat. Add the beans, mix well. Add the tomatoes. Cook for about five minutes and then add pepper and parsley. Mix well. Set aside and allow to let it cool for five minutes. Divide the beans in half and place one half in a blender or food processor and blend till smooth. Lay the tortillas flat and place the beans in the middle of each, dividing evenly between the two tortillas. The top remaining beans. If you like spicy foods, you can add hot peppers to it or fat free cheese. Fold the tortillas and cut it in a half.
My mom usually makes this from time to time. It is delicious. It is fast and easy. Let me know what you think. Thanks! I will talk to you later.
This black bean wrap has about 447 calories for 6 inch tortilla. So, if you take a half, it will be a half of 447 calories. It also has 13 grams of protein and 83 grams of carbohydrates. That is okay, but you need to focus more protein through out the day.
Here is what you need:
1 TBLS- extra virgin olive oil
half onion- finely chopped
one clove of garlic- finely chopped
2 cups of black beans- drained and rinsed
2 plum of tomatoes- diced
2 pinches of black pepper
1 TBLS of chopped of fresh parsley and little bit of cilantro
2 by 6 whole wheat tortillas or wraps
Optional:
red leaf lettuce
guacamole
fat free sour cream
Directions:
Heat the olives in a saute pan. Add the onions and garlic. Cook about 2 minutes on medium heat. Add the beans, mix well. Add the tomatoes. Cook for about five minutes and then add pepper and parsley. Mix well. Set aside and allow to let it cool for five minutes. Divide the beans in half and place one half in a blender or food processor and blend till smooth. Lay the tortillas flat and place the beans in the middle of each, dividing evenly between the two tortillas. The top remaining beans. If you like spicy foods, you can add hot peppers to it or fat free cheese. Fold the tortillas and cut it in a half.
My mom usually makes this from time to time. It is delicious. It is fast and easy. Let me know what you think. Thanks! I will talk to you later.
How to have a great workout day and your Peace too
Hi new readers- I welcome your comments and ideas, please send me your comment.
First of all, I want to share some ideas about how to have a great day with your inner peace. I know we are so bombard alot of stress from families, work, and everything else has got in our way. We do need to have peace and quiet time just enough to help us to relax.
Question for you. Which day of the week is likely to have a heart attack? I will give you an answer at the bottom of this letter. Think about it. Everyday M-F many people go to work, come home and fix dinner and put the kids to bed. On the weekends, it is family fun! So, this is like a robot routine. I know it sounds boring, but for one thing you can do is to be creative and have a little bit of fun. I believe you can do it. You can also be different!
As I was flipping through Women's Day magazine that my mother got in the mail. I ran across a great article that I am going to give you some ideas about how to have a great day and have little peace of your own. Ready? Okay,
1. Visualize your day- you need to find a quiet and nice room, sit on a chair and relax. Let your mind program about the kind of the day you want. If you are an early bird riser- this is a perfect plan for you and you can visualize ahead of time. Yes, say lot of prayer about peace. I really like the book of Psalms and it helps me to relax and then I would visualize about my day- including my workouts too.
2. Be thankful- You should be thankful that God created you. He loves you and wants you to have a great day everyday. I know many times that we have conflicts that come in our way- but you know what- it doesn't have to be. So what you can do is develop a mindset of gratitude is essential for inner peace. Example would be like listening to your favorite jazz CD that calms you down to help you to feel good or think about walking on the beach on a beautiful day and smell the awesome fragrance of the fresh air.
3. Find your joy- Find something that makes you feel good- think about the times you had a happy moment- like getting engaged or married, joining a club such as a sorority or fraternity durning your college years, going to the championship game and your team won- your team was number one in the country, use that to help you to feel good.
4. Let your soul catch up- Learn to slow things down a bit, many people do indulge in overeating, oversleeping, snacking too much sugar and sweets, drinking too much alcohol. If you can get back on track- your soul will catch up.
5. Listen to your heart- It is so easy to feel trapped by the business of our lives. Many times - alot will say " I don't have time for this or that." are often surprised to find the one they develop the inner peace for prayer or relaxing they need. They do have time! Do this way--- Find a room where it is quiet and comfortable where no one can interrupt your thoughts for about 20-30 minutes alone. If you have a phone in that room- unplug the phone or turn off the ringer durning that moment. Sit on a chair with your feet firmly on the floor- have your eyes closed and feel totally relax and say " I do feel good!" over and over until you know your mind is becoming quiet and focus on your heart and ask yourself this--- "What do I want?" This will help you to find the truth within yourself. Then when you wake up- ask yourself again " Why do you want the things you do?" Mostly some people will find the answer they get such as peace, love, harmony, and laughter. Of course forgiveness and joy ( Rejoice) is included.
6. Be patience with yourself- I have a client of mine who has NO patience at all. I thought about the phrase that says Patience is virtue. It is true. If you don't have patience then you don't have virtue. If you don't get this nice present of yourself, then better start practicing patience. I am going to tell you something else in a minute but first set a realistic goals and write it down. When you do, go over and get that in your mind especially when you are trying to make positive changes such as hiring your personal trainer to help you to lose weight, start a fitness program on your own, quit smoking and drinking too much alcohol, and learn to eat smarter and buy smart food.
Planning too much all at once time can actually sabotage the best intentions and you will will soon give up after a day or two. Five to ten minutes a day is all your really need to get started. This is why you need to write things down and visualize it everyday. ( I am doing the same- but believe me, it takes time to prune it and when is all done- I will get what I want. I will see alot of done behind me ahead of time before anything can sabotage my goals.) Keep to your schedule for one month and it will become a habit of your routine. Usually it may take at least 28-30 days to see yourself doing a habit. It won't hurt your to try for one month.
About no patience- if you are at a Dr's office, take a book with you to read, or something that keeps you busy without thinking of waiting, if you are at the grocery store standing in a long line- grab a magazine from the counter close by and read while you are waiting ( I do this all the time-- no wonder it works!). While you are reading a magazine- if you see something that caught your attention- visualize it for a moment and that will give you a peaceful time! Try it and I guarantee you that it can save you from trouble. This will help you to feel better rather than saying yourself , "Man, I wished you would hurry up and I have to go!" That is pretty ugly and very negative to yourself. Be patience and have a positive thinking!
7. Stay in the Present moment-We do all juggle all these things ( such as cell phones, emails, computers, and other stuff such as play station or whatever that is related to it) can't help but to think about what they have to do next. Sometimes too many thoughts come to your mind. Break it down to the most important and work on the weaker ones later on. Focus on what you want, not what you don't want. Pay attention to what you are doing right now. Now as for fitness workout training. I would focus on my weaker muscles to strengthen it up and then work on my stronger one later. This will help you get back on track faster. As for my workout- I focus on my upper body, because as a man, I know women would want to see my abs and chest. It will tell her how much I am taking care of my body as well as being a slob or fat.
8. Let go of Being Right all the time- Be willing to relinquish your opinion. You don't have to be opinionated all the time, but be creative what you want to talk about and learn to be PATIENCE! Then ask yourself this- " is this important?" It can bring a peace of mind with a great relationship or other things around you. When you have a choice between right and kind. I would go with kindness instead of being right. Think about it. Again, if you are arguing with someone- hold it right there and take a deep breaths ( usually 2-4 big deep breaths) and ask yourself this -"Is this worth the time for me to argue about this?" Your best bet is to let go of being so right and go with kindness and love and with gratitude.
9. Choose a prayer- Find a prayer that can soothe your inner peace. I like the prayer of Psalms 23 when I feel afraid, I know this will help me to knock out the fear out of my mind and also helps me to relax too. You can find plenty of awesome prayers in the book of Psalms. Write it down and memorize it.
10. Inspire to your friends and family and your children too. Why children? They are the most important and they need to learn to grow up in a positive environment, energy, ideas, and role models. You can teach them alot about nature, crafts, arts, weight training, sports, etc.... and what about visualizing and meditating. They will thank you later. Trust me.
The answer from above-- heart attack is likely to appear on Mondays! Take a guess why!
First of all, I want to share some ideas about how to have a great day with your inner peace. I know we are so bombard alot of stress from families, work, and everything else has got in our way. We do need to have peace and quiet time just enough to help us to relax.
Question for you. Which day of the week is likely to have a heart attack? I will give you an answer at the bottom of this letter. Think about it. Everyday M-F many people go to work, come home and fix dinner and put the kids to bed. On the weekends, it is family fun! So, this is like a robot routine. I know it sounds boring, but for one thing you can do is to be creative and have a little bit of fun. I believe you can do it. You can also be different!
As I was flipping through Women's Day magazine that my mother got in the mail. I ran across a great article that I am going to give you some ideas about how to have a great day and have little peace of your own. Ready? Okay,
1. Visualize your day- you need to find a quiet and nice room, sit on a chair and relax. Let your mind program about the kind of the day you want. If you are an early bird riser- this is a perfect plan for you and you can visualize ahead of time. Yes, say lot of prayer about peace. I really like the book of Psalms and it helps me to relax and then I would visualize about my day- including my workouts too.
2. Be thankful- You should be thankful that God created you. He loves you and wants you to have a great day everyday. I know many times that we have conflicts that come in our way- but you know what- it doesn't have to be. So what you can do is develop a mindset of gratitude is essential for inner peace. Example would be like listening to your favorite jazz CD that calms you down to help you to feel good or think about walking on the beach on a beautiful day and smell the awesome fragrance of the fresh air.
3. Find your joy- Find something that makes you feel good- think about the times you had a happy moment- like getting engaged or married, joining a club such as a sorority or fraternity durning your college years, going to the championship game and your team won- your team was number one in the country, use that to help you to feel good.
4. Let your soul catch up- Learn to slow things down a bit, many people do indulge in overeating, oversleeping, snacking too much sugar and sweets, drinking too much alcohol. If you can get back on track- your soul will catch up.
5. Listen to your heart- It is so easy to feel trapped by the business of our lives. Many times - alot will say " I don't have time for this or that." are often surprised to find the one they develop the inner peace for prayer or relaxing they need. They do have time! Do this way--- Find a room where it is quiet and comfortable where no one can interrupt your thoughts for about 20-30 minutes alone. If you have a phone in that room- unplug the phone or turn off the ringer durning that moment. Sit on a chair with your feet firmly on the floor- have your eyes closed and feel totally relax and say " I do feel good!" over and over until you know your mind is becoming quiet and focus on your heart and ask yourself this--- "What do I want?" This will help you to find the truth within yourself. Then when you wake up- ask yourself again " Why do you want the things you do?" Mostly some people will find the answer they get such as peace, love, harmony, and laughter. Of course forgiveness and joy ( Rejoice) is included.
6. Be patience with yourself- I have a client of mine who has NO patience at all. I thought about the phrase that says Patience is virtue. It is true. If you don't have patience then you don't have virtue. If you don't get this nice present of yourself, then better start practicing patience. I am going to tell you something else in a minute but first set a realistic goals and write it down. When you do, go over and get that in your mind especially when you are trying to make positive changes such as hiring your personal trainer to help you to lose weight, start a fitness program on your own, quit smoking and drinking too much alcohol, and learn to eat smarter and buy smart food.
Planning too much all at once time can actually sabotage the best intentions and you will will soon give up after a day or two. Five to ten minutes a day is all your really need to get started. This is why you need to write things down and visualize it everyday. ( I am doing the same- but believe me, it takes time to prune it and when is all done- I will get what I want. I will see alot of done behind me ahead of time before anything can sabotage my goals.) Keep to your schedule for one month and it will become a habit of your routine. Usually it may take at least 28-30 days to see yourself doing a habit. It won't hurt your to try for one month.
About no patience- if you are at a Dr's office, take a book with you to read, or something that keeps you busy without thinking of waiting, if you are at the grocery store standing in a long line- grab a magazine from the counter close by and read while you are waiting ( I do this all the time-- no wonder it works!). While you are reading a magazine- if you see something that caught your attention- visualize it for a moment and that will give you a peaceful time! Try it and I guarantee you that it can save you from trouble. This will help you to feel better rather than saying yourself , "Man, I wished you would hurry up and I have to go!" That is pretty ugly and very negative to yourself. Be patience and have a positive thinking!
7. Stay in the Present moment-We do all juggle all these things ( such as cell phones, emails, computers, and other stuff such as play station or whatever that is related to it) can't help but to think about what they have to do next. Sometimes too many thoughts come to your mind. Break it down to the most important and work on the weaker ones later on. Focus on what you want, not what you don't want. Pay attention to what you are doing right now. Now as for fitness workout training. I would focus on my weaker muscles to strengthen it up and then work on my stronger one later. This will help you get back on track faster. As for my workout- I focus on my upper body, because as a man, I know women would want to see my abs and chest. It will tell her how much I am taking care of my body as well as being a slob or fat.
8. Let go of Being Right all the time- Be willing to relinquish your opinion. You don't have to be opinionated all the time, but be creative what you want to talk about and learn to be PATIENCE! Then ask yourself this- " is this important?" It can bring a peace of mind with a great relationship or other things around you. When you have a choice between right and kind. I would go with kindness instead of being right. Think about it. Again, if you are arguing with someone- hold it right there and take a deep breaths ( usually 2-4 big deep breaths) and ask yourself this -"Is this worth the time for me to argue about this?" Your best bet is to let go of being so right and go with kindness and love and with gratitude.
9. Choose a prayer- Find a prayer that can soothe your inner peace. I like the prayer of Psalms 23 when I feel afraid, I know this will help me to knock out the fear out of my mind and also helps me to relax too. You can find plenty of awesome prayers in the book of Psalms. Write it down and memorize it.
10. Inspire to your friends and family and your children too. Why children? They are the most important and they need to learn to grow up in a positive environment, energy, ideas, and role models. You can teach them alot about nature, crafts, arts, weight training, sports, etc.... and what about visualizing and meditating. They will thank you later. Trust me.
The answer from above-- heart attack is likely to appear on Mondays! Take a guess why!
Monday, May 07, 2007
Are you ready for the summer and A beach Body?
Hi everyone, I hope you can hire me as your personal trainer. If you like, just email me anytime. Here are the 5 tips you need to bring out your abs. Ready? I hope so.
WE all want abs, and sexy calves, don't we? We also like to look great at the beach too! Of course I like to show off and hit on the girls and make them say, Wow, that guy has nice abs! Sure, I would want to hear nice compliments. If you want people to say good things about you, you must take ACTION! By the way, did you do your homework about what you were thinking about? If you didn't, then I say that you don't have the visualization the body you want! See below and read it. Then get back here to read my tips for the beach body. Okay folks? Great!
The bottom line is we want to look and feel great! The average slob who wants to lose 10-20 pounds just manages to look a bit thinner. This is why you need to write it down and visualize how many pounds you want to lose. When you lose weight, you are losing the bodyfat tissues and bring out the muscles that make you look more fit. IT will pay off big time when you work little harder than more enough. When your muscles are beginning to pop up, the vascularity increases, abs become more defined and you will see a clear fine lines between the muscles. To achieve this level of perfection- follow the steps below. Good luck to you all.
1. Keep your furnace burning everyday. Forget eating those terrible 3 squares. You are not eating enough of calories to meet your needs. See my 15 rules of fat below and you will understand why. You should be eating 4-6 SMALL meals a day to keep your metabolism into a high gear. But you have to eat smart and buy smart foods at the grocery store!
2. Cardio is your friend! I am serious! If you don't like to do cardiovascular exercises. Then I can't express enough how true it is to tell you that you must do cardio exercises in order to lose weight fast. There is one trick to do this: it is your food that you eat. Eating is only half of the battle. You also need to burn more fat. The only answer I can tell you is: CARDIO! You can do alot of things both inside and outside. But if you do it outside- you bring in more oxygen to burn the fat easier. Enjoy breathing the fresh air outside.
3.Drink plenty of water. As a general rule of thumb is stay hydrated at all times. It will help you to build muscles, clean up your system much easier, helps suppress excessive appetite and helps deter your from drinking junk beverages such as beer, sodas that are LOADED WITH SUGAR!!
4. Change your workout. In order to prevent boredom, change your workouts daily. Decreasing rest time, increasing more reps, and decreasing weights are all ways to make you to burn more fat durning your workouts. Why not try circuit training? You go one machine to another machine without resting. Or one workout on a dumbbells or barbells to another workout without resting.
5. Consistency is the KEY! Countless people get gung-ho and train 3-5 times a week for 6 weeks is the only way to get in shape and you will see your weight drop to many pounds. The only trick is NOT TO OVER TRAIN. When you do over train- watch your body signals such as: tired all the time, not sleep well at night, or nasty illness that pass by. The best way is to watch your time- no more than 60 minutes or less. If you will stick this routine, then you will get the habit to love your workout training with your personal trainer, or gym buddy. Same thing with your food habits. DO rest at least 2-3 days a week to recover your body. This will help you to get ready for the next workout day.
Be sure to have a workout journal log and write down how many sets and reps you are doing each exercises and same with food daily journal. Best of luck. I hope each of you will feel and look great for the summer beach body. God bless you!
WE all want abs, and sexy calves, don't we? We also like to look great at the beach too! Of course I like to show off and hit on the girls and make them say, Wow, that guy has nice abs! Sure, I would want to hear nice compliments. If you want people to say good things about you, you must take ACTION! By the way, did you do your homework about what you were thinking about? If you didn't, then I say that you don't have the visualization the body you want! See below and read it. Then get back here to read my tips for the beach body. Okay folks? Great!
The bottom line is we want to look and feel great! The average slob who wants to lose 10-20 pounds just manages to look a bit thinner. This is why you need to write it down and visualize how many pounds you want to lose. When you lose weight, you are losing the bodyfat tissues and bring out the muscles that make you look more fit. IT will pay off big time when you work little harder than more enough. When your muscles are beginning to pop up, the vascularity increases, abs become more defined and you will see a clear fine lines between the muscles. To achieve this level of perfection- follow the steps below. Good luck to you all.
1. Keep your furnace burning everyday. Forget eating those terrible 3 squares. You are not eating enough of calories to meet your needs. See my 15 rules of fat below and you will understand why. You should be eating 4-6 SMALL meals a day to keep your metabolism into a high gear. But you have to eat smart and buy smart foods at the grocery store!
2. Cardio is your friend! I am serious! If you don't like to do cardiovascular exercises. Then I can't express enough how true it is to tell you that you must do cardio exercises in order to lose weight fast. There is one trick to do this: it is your food that you eat. Eating is only half of the battle. You also need to burn more fat. The only answer I can tell you is: CARDIO! You can do alot of things both inside and outside. But if you do it outside- you bring in more oxygen to burn the fat easier. Enjoy breathing the fresh air outside.
3.Drink plenty of water. As a general rule of thumb is stay hydrated at all times. It will help you to build muscles, clean up your system much easier, helps suppress excessive appetite and helps deter your from drinking junk beverages such as beer, sodas that are LOADED WITH SUGAR!!
4. Change your workout. In order to prevent boredom, change your workouts daily. Decreasing rest time, increasing more reps, and decreasing weights are all ways to make you to burn more fat durning your workouts. Why not try circuit training? You go one machine to another machine without resting. Or one workout on a dumbbells or barbells to another workout without resting.
5. Consistency is the KEY! Countless people get gung-ho and train 3-5 times a week for 6 weeks is the only way to get in shape and you will see your weight drop to many pounds. The only trick is NOT TO OVER TRAIN. When you do over train- watch your body signals such as: tired all the time, not sleep well at night, or nasty illness that pass by. The best way is to watch your time- no more than 60 minutes or less. If you will stick this routine, then you will get the habit to love your workout training with your personal trainer, or gym buddy. Same thing with your food habits. DO rest at least 2-3 days a week to recover your body. This will help you to get ready for the next workout day.
Be sure to have a workout journal log and write down how many sets and reps you are doing each exercises and same with food daily journal. Best of luck. I hope each of you will feel and look great for the summer beach body. God bless you!
Tips for healthy heart and keep it simple
Maintaining a healthy lifestyle can dramatically reduce the risk of heart disease and stroke. There are several ways to keep your heart healthy.
1. Do not smoke. Smoking can cause everything from cancer to heart attacks to respiratory diseases.
2. Exercise at least 30 minutes every day to pump the blood in your heart!
3. Avoid eating junk food and being overweight at all times!
4. Eat healthful foods that are high vitamins, minerals, fiber, complex carbs and proteins.
5. Avoid saturated fat. Saturated fats can clog up your arteries with plague, causing heart attacks.
By sticking to these rules above can help you to live little longer and much younger and help you to avoid a host of problems that could lead to devastating results.
1. Do not smoke. Smoking can cause everything from cancer to heart attacks to respiratory diseases.
2. Exercise at least 30 minutes every day to pump the blood in your heart!
3. Avoid eating junk food and being overweight at all times!
4. Eat healthful foods that are high vitamins, minerals, fiber, complex carbs and proteins.
5. Avoid saturated fat. Saturated fats can clog up your arteries with plague, causing heart attacks.
By sticking to these rules above can help you to live little longer and much younger and help you to avoid a host of problems that could lead to devastating results.
Subscribe to:
Posts (Atom)