Click on this link for more information.
Green tea seems to be popping up in just about any product imaginable. From deodorant to soap, to vitamins to microwave dinners! Get the information you need to decide if it is good for you.
The link above is a witty primer for green tea knowledge! Enjoy.
Thursday, April 30, 2009
Tuesday, April 28, 2009
I'm still following the same program, but I've stopped losing weight! What's going on?
Most people reach a plateau, a time when they do not lose nor gain weight. If this happens for a few weeks at a time, it is time to take a step back and consider:
1) The body adapts to exercise and reduces the amount of energy it needs to fuel that activity. This is why using steady state (same pace, all the time) is only effective for calorie burning for a short few weeks. The body adapts and can do the same amount of work, using less calories. It becomes more efficient.
2) You may have stopped counting your calories and they have crept up because you have not been recording them. It is proven that people who write it down lose twice the weight as people who do not write down what they eat.
3) You have reached the point where your calorie expenditure now equals your calorie input. There is no deficit and therefore no weight loss.
4) You are not drinking enough water. Water fuels most body processes! We are all 60-70% water! Nothing but big bags of water! LOL Water is important.
How do you fix that?
1) Use that interval setting on the cardio machine or create your own interval program. 2 minutes at moderate intensity, 30 seconds at all out effort, back to 2 minutes of moderate until your heart rate is back down and you can carry on a conversation again, then back to 30 seconds of all out effort. Scale back, even lower if you like then kick it up again. 20 minutes is enough and can burn as much as a 40 minute steady state session. Remember, it takes about the same amount of caloried to run a mile as it does to walk a mile, the difference is that you get there faster running!
2) Get out that nutrition log and start keeping track! Simple as that.
3) Time to decrease calories again and increase the exercise. Add 10 more minutes to the cardio and drop 100 calories a day. When you stop losing, step back re-evauate and get going. However, there really is no need to drop below 1500 calories in my opinion. It may just be what you are eating and when you are eating it. 1800 is a better calorie level to stop at.
4) Get the Nestea water flavour powder. Many varieties to choose from, sweetened with Splenda. I like to stay away from aspartame sweetened products. Aim for 4 litres a day for an active person.
Continually change your workouts every 4 weeks to make your body keep working hard. Drink enough water to float a boat and write it down! Get going and have fun doing it.
1) The body adapts to exercise and reduces the amount of energy it needs to fuel that activity. This is why using steady state (same pace, all the time) is only effective for calorie burning for a short few weeks. The body adapts and can do the same amount of work, using less calories. It becomes more efficient.
2) You may have stopped counting your calories and they have crept up because you have not been recording them. It is proven that people who write it down lose twice the weight as people who do not write down what they eat.
3) You have reached the point where your calorie expenditure now equals your calorie input. There is no deficit and therefore no weight loss.
4) You are not drinking enough water. Water fuels most body processes! We are all 60-70% water! Nothing but big bags of water! LOL Water is important.
How do you fix that?
1) Use that interval setting on the cardio machine or create your own interval program. 2 minutes at moderate intensity, 30 seconds at all out effort, back to 2 minutes of moderate until your heart rate is back down and you can carry on a conversation again, then back to 30 seconds of all out effort. Scale back, even lower if you like then kick it up again. 20 minutes is enough and can burn as much as a 40 minute steady state session. Remember, it takes about the same amount of caloried to run a mile as it does to walk a mile, the difference is that you get there faster running!
2) Get out that nutrition log and start keeping track! Simple as that.
3) Time to decrease calories again and increase the exercise. Add 10 more minutes to the cardio and drop 100 calories a day. When you stop losing, step back re-evauate and get going. However, there really is no need to drop below 1500 calories in my opinion. It may just be what you are eating and when you are eating it. 1800 is a better calorie level to stop at.
4) Get the Nestea water flavour powder. Many varieties to choose from, sweetened with Splenda. I like to stay away from aspartame sweetened products. Aim for 4 litres a day for an active person.
Continually change your workouts every 4 weeks to make your body keep working hard. Drink enough water to float a boat and write it down! Get going and have fun doing it.
Monday, April 27, 2009
Diabetes - Millions Don't Know They Have It
The Center For Disease Control reports that about 25% are prediabetic and only 4% know it. Prediabetes is characterized by above normal levels of blood glucose and usually no visible symptoms. Getting more exercise and eating properly to lose weight can reduce the chances of devloping full diabetes by as much as 60%.
Let's get you on the path to correcting this and when you are in doubt, check it out. See your doctor and get tested.
Let's get you on the path to correcting this and when you are in doubt, check it out. See your doctor and get tested.
Sunday, April 26, 2009
April 2009 - Womens Health - Is Detoxing Even Necessary? (Cleanses)
Another nail in the coffin for detoxes and cleanses from April 2009 edition of Women's Health.
David Ellington, MD
"The liver and kidneys break down and filter toxins (copper to ammonia) out of your blood stream and intenstines and into your waste. So far, no detox diet has been scientifically proven to be able to beat your own natural cleansing process..........don't take it to the extreme by, for instance, consuming only raw foods or only liquids for days at a time -- it could put you at risk for malnutrition, fatigue, and a host of other health problems, including a reduced metabolic rate and chronic bad breath."
Eating a balanced nutritional plan, and getting exercise and a healthy dose of clean water beats all!
David Ellington, MD
"The liver and kidneys break down and filter toxins (copper to ammonia) out of your blood stream and intenstines and into your waste. So far, no detox diet has been scientifically proven to be able to beat your own natural cleansing process..........don't take it to the extreme by, for instance, consuming only raw foods or only liquids for days at a time -- it could put you at risk for malnutrition, fatigue, and a host of other health problems, including a reduced metabolic rate and chronic bad breath."
Eating a balanced nutritional plan, and getting exercise and a healthy dose of clean water beats all!
Saturday, April 25, 2009
An ounce of prevention is worth a pound of cure
The Ass and the Mule
A MULETEER set forth on a journey, driving before him an Ass and a Mule, both well laden. The Ass, as long as he traveled along the plain, carried his load with ease, but when he began to ascend the steep path of the mountain, felt his load to be more than he could bear. He entreated his companion to relieve him of a small portion, that he might carry home the rest; but the Mulepaid no attention to the request. The Ass shortly afterwards fell down dead under his burden. Not knowing what else to do inso wild a region, the Muleteer placed upon the Mule the load carried by the Ass in addition to his own, and at the top of all placed the hide of the Ass, after he had skinned him. The Mule, groaning beneath his heavy burden, said to himself: "I am treated according to my deserts. If I had only been willing to assist the Ass a little in his need, I should not now be bearing, together with his burden, himself as well."
"An ounce of prevention is worth a pound of cure."
I think the the other thing to remember with this one is that we should help others in case one day we need help ourselves. I think this rings true with the fitness industry. They are so enchanted with easy money that they forget that the client is who keeps them in business. So, when times get tough and people start cancelling memberships due to the economy, they need to step up and take care of their clients.
Goodlife kind of started with offering discounts to people who are overweight. Although I find the ads crass at best, at least it is a start, but a money grab at best. They want to keep enrollement high to weather the economy. Personally, offer great service, be realistic and people will come! I know I may be looking through rose colored glasses, but I still have faith that poeple truely want to help others.
So, don't be a mule or else all you will be carrying is your own ass!!
A MULETEER set forth on a journey, driving before him an Ass and a Mule, both well laden. The Ass, as long as he traveled along the plain, carried his load with ease, but when he began to ascend the steep path of the mountain, felt his load to be more than he could bear. He entreated his companion to relieve him of a small portion, that he might carry home the rest; but the Mulepaid no attention to the request. The Ass shortly afterwards fell down dead under his burden. Not knowing what else to do inso wild a region, the Muleteer placed upon the Mule the load carried by the Ass in addition to his own, and at the top of all placed the hide of the Ass, after he had skinned him. The Mule, groaning beneath his heavy burden, said to himself: "I am treated according to my deserts. If I had only been willing to assist the Ass a little in his need, I should not now be bearing, together with his burden, himself as well."
"An ounce of prevention is worth a pound of cure."
I think the the other thing to remember with this one is that we should help others in case one day we need help ourselves. I think this rings true with the fitness industry. They are so enchanted with easy money that they forget that the client is who keeps them in business. So, when times get tough and people start cancelling memberships due to the economy, they need to step up and take care of their clients.
Goodlife kind of started with offering discounts to people who are overweight. Although I find the ads crass at best, at least it is a start, but a money grab at best. They want to keep enrollement high to weather the economy. Personally, offer great service, be realistic and people will come! I know I may be looking through rose colored glasses, but I still have faith that poeple truely want to help others.
So, don't be a mule or else all you will be carrying is your own ass!!
Thursday, April 23, 2009
Research For Those Who Like To Learn - Part 5
A question on sugar:
Why is it acceptable to have a small amount of sugar after a workout? What effect on blood sugar does it have and why is this a good thing?
Why is it acceptable to have a small amount of sugar after a workout? What effect on blood sugar does it have and why is this a good thing?
Wednesday, April 22, 2009
Research For Those Who Like To Learn - Part 4
Today I have a list of words and terms to look up:
mitochondria
cell membrane
sarcomere
actin
myosin
muscle fiber
mitochondria
cell membrane
sarcomere
actin
myosin
muscle fiber
Appearances Are Deceptive
The Ant and the Chrysalis
An Ant nimbly running about in the sunshine in search of food came across a Chrysalis that was very near its time of change. The Chrysalis moved its tail, and thus attracted the attention of the Ant, who then saw for the first time that it was alive. "Poor, pitiable animal!" cried the Ant disdainfully. "What a sad fate is yours! While I can run hither and thither, at my pleasure, and, if I wish, ascend the tallest tree, you lie imprisoned here in your shell, with power only to move a joint or two of your scaly tail." The Chrysalis heard all this, but did not try to make any reply. A few days after,when the Ant passed that way again, nothing but the shell remained. Wondering what had become of its contents, he felt himself suddenly shaded and fanned by the gorgeous wings of a beautiful Butterfly. "Behold in me," said the Butterfly, "your much-pitied friend! Boast now of your powers to run and climb as long as you can get me to listen." So saying, the Butterfly rose in the air, and, borne along and aloft on the summer breeze, was soon lost to the sight of the Ant forever.
"Appearances are deceptive."
I think this one is hits the nail on the head. Obese people and those of you who carried extra weight all their lives will understand. People who think they can do more than you can because they are in better shape often look down on larger people. What they do not see is that there is so much beauty in any package, whether big or small. Beauty lies within and shines outward, not the other way around.
An Ant nimbly running about in the sunshine in search of food came across a Chrysalis that was very near its time of change. The Chrysalis moved its tail, and thus attracted the attention of the Ant, who then saw for the first time that it was alive. "Poor, pitiable animal!" cried the Ant disdainfully. "What a sad fate is yours! While I can run hither and thither, at my pleasure, and, if I wish, ascend the tallest tree, you lie imprisoned here in your shell, with power only to move a joint or two of your scaly tail." The Chrysalis heard all this, but did not try to make any reply. A few days after,when the Ant passed that way again, nothing but the shell remained. Wondering what had become of its contents, he felt himself suddenly shaded and fanned by the gorgeous wings of a beautiful Butterfly. "Behold in me," said the Butterfly, "your much-pitied friend! Boast now of your powers to run and climb as long as you can get me to listen." So saying, the Butterfly rose in the air, and, borne along and aloft on the summer breeze, was soon lost to the sight of the Ant forever.
"Appearances are deceptive."
I think this one is hits the nail on the head. Obese people and those of you who carried extra weight all their lives will understand. People who think they can do more than you can because they are in better shape often look down on larger people. What they do not see is that there is so much beauty in any package, whether big or small. Beauty lies within and shines outward, not the other way around.
Tuesday, April 21, 2009
Research For Those Who Like To Learn - Part 3
On to today's question:
What is aerobic and anaerobic glycolysis? What effect does each have on exercise? (may be a little deep for some, but keep it simple and touch on the main points, ask questions, I'll always answer them).
What is aerobic and anaerobic glycolysis? What effect does each have on exercise? (may be a little deep for some, but keep it simple and touch on the main points, ask questions, I'll always answer them).
Monday, April 20, 2009
Research For Those Who Like To Learn - Part 2
Todays question is:
Why are increases in lean muscle important to someone who wants to lose fat? (learn about how the body builds muscle and how it uses fat for energy, you may want to tie this in to tomorrows question).
Why are increases in lean muscle important to someone who wants to lose fat? (learn about how the body builds muscle and how it uses fat for energy, you may want to tie this in to tomorrows question).
Even a fool is wise-when it is too late!
The Ass and the Grasshopper
AN ASS having heard some Grasshoppers chirping, was highly enchanted; and, desiring to possess the same charms of melody, demanded what sort of food they lived on to give them such beautiful voices. They replied, "The dew." The Ass resolved that he would live only upon dew, and in a short time died of hunger.
"Even a fool is wise-when it is too late!"
I think this one has double meaning.
1) Don't beleive everything you are told without proper research.
2) Hits to the core of the "fat burning" pill industry. The truth of the matter is, through proper nutrition and exercise, you can achieve your body goals. Plain and simple. While some products help...... relying on "The Dew" (aka: Fat Burners) may just leave you dead, maybe not physically, but mentally as you wonder why they did not work for you.
Save your money, hire a trainer. If you are spending $50 on fat burners, or more if you are on a herbal miracle plan, stop, hire a trainer, spend the same amount of money and get where your going!!
AN ASS having heard some Grasshoppers chirping, was highly enchanted; and, desiring to possess the same charms of melody, demanded what sort of food they lived on to give them such beautiful voices. They replied, "The dew." The Ass resolved that he would live only upon dew, and in a short time died of hunger.
"Even a fool is wise-when it is too late!"
I think this one has double meaning.
1) Don't beleive everything you are told without proper research.
2) Hits to the core of the "fat burning" pill industry. The truth of the matter is, through proper nutrition and exercise, you can achieve your body goals. Plain and simple. While some products help...... relying on "The Dew" (aka: Fat Burners) may just leave you dead, maybe not physically, but mentally as you wonder why they did not work for you.
Save your money, hire a trainer. If you are spending $50 on fat burners, or more if you are on a herbal miracle plan, stop, hire a trainer, spend the same amount of money and get where your going!!
Sunday, April 19, 2009
Science V.S. Here Say
There are so many people out there who seem to have "the answer" to every fitness and nutrition question known to mankind. So, why have they not taken the world by storm? Why are they not super rich and able to transform lives? Why then is the guy with all the answers probably the guy at the gym that talks more than he works. Maybe he is genetically gifted, maybe he is just a blowhard! Some talk, without substance, while others back it up.
When you hear stories in the gym, remember to back it up with science and back it up with experience. If it works for me, then it must work for you! NOT! We're all different and that is why every program DOES NOT work for everyone. You need one tailored for you. On a basic level, every cardio program may do something, you really want one tailored to you. This should also be backed by scientific proof. Get off the beaten path and enter the scary world of science.
I hope I do bring you enough science to bring some faith back into your heart. You can achieve your goals, and I'm here to help. Let's rock!
When you hear stories in the gym, remember to back it up with science and back it up with experience. If it works for me, then it must work for you! NOT! We're all different and that is why every program DOES NOT work for everyone. You need one tailored for you. On a basic level, every cardio program may do something, you really want one tailored to you. This should also be backed by scientific proof. Get off the beaten path and enter the scary world of science.
I hope I do bring you enough science to bring some faith back into your heart. You can achieve your goals, and I'm here to help. Let's rock!
Post Workout Carbohydrates Are A Must
After an intense workout, what do you eat? Your body wants to replenish muscle glycogen first and fore most (stored energy). Glycogen is found in the muscles as well as the liver, and needs to be replaced. At the same time your blood sugar (glucose) levels are gone as well. This causes a sharp decline in insulin levels. With low blood sugar, your body produces more cortisol (a hormone that is catabolic) and starts to get energy from your muscle tissue, it has nowhere else to get the energy from. It takes those proteins and through various processes strips the nitrogen away to help form more ATP (what your body breaks blood sugar and muscle glycogen down into for energy - ATP is the only fuel source of the body, glucose and muscle glycogen is easy to break down, fat and protein is harder).
So, for someone looking to lose bodyfat and increase muscle to keep the fat burning, they DO NOT want this to happen, so we need to stop it as soon as possible. How do we do that? Eat carbs. Yes, we need to feed the big, bad, carb monster.
After an intense workout, stage 1 is to get some carbs into, the simpler the better. If you have glucose or dextrose from the healthfood store, that is perfect. Take 40-80grams of it with your creatine as soon as you can. If you do not have this, have a handfull of jelly beans or a low fat version of a chocolate bar.
This will get your blood sugar and muscle glycogen back to where is should be and now your body does not have to release so much cortisol and you can start to repair the muscle tissue you hurt while working out.
Now you should take in some quick digesting protein. 40g of whey protein isolate is an excellent choice, or 6-8 egg whites, or another protein shake that has about 40g of protein, but is low in carbohydrates (as you already have taken the sugar by way of the glucose, dextrose, candy, chocolate, white bread, white rice, raisins etc.). Then about an hour after that you will want to eat a regular meal, again low in the carb area.
Many of you will wonder why I would let you eat candy after working out? Well, there is no better way to get the body the sugar it needs. Then you also get your sweet tooth satisfied and probably will stick to your nutritional plan better.
The faster you get glucose back into your blood and muscles, the less protein is destroyed! You keep more muscle and not lose it. Remember, muscle is the energy powerhouse of the body. The more muscle you carry, the more calories you need during the day.
Now that you have worked out, taken in your post-workout meals, your body can focus on healing and recovering for the next workout. You'll keep muscle, burn fat and get to where you want to be faster!
So, for someone looking to lose bodyfat and increase muscle to keep the fat burning, they DO NOT want this to happen, so we need to stop it as soon as possible. How do we do that? Eat carbs. Yes, we need to feed the big, bad, carb monster.
After an intense workout, stage 1 is to get some carbs into, the simpler the better. If you have glucose or dextrose from the healthfood store, that is perfect. Take 40-80grams of it with your creatine as soon as you can. If you do not have this, have a handfull of jelly beans or a low fat version of a chocolate bar.
This will get your blood sugar and muscle glycogen back to where is should be and now your body does not have to release so much cortisol and you can start to repair the muscle tissue you hurt while working out.
Now you should take in some quick digesting protein. 40g of whey protein isolate is an excellent choice, or 6-8 egg whites, or another protein shake that has about 40g of protein, but is low in carbohydrates (as you already have taken the sugar by way of the glucose, dextrose, candy, chocolate, white bread, white rice, raisins etc.). Then about an hour after that you will want to eat a regular meal, again low in the carb area.
Many of you will wonder why I would let you eat candy after working out? Well, there is no better way to get the body the sugar it needs. Then you also get your sweet tooth satisfied and probably will stick to your nutritional plan better.
The faster you get glucose back into your blood and muscles, the less protein is destroyed! You keep more muscle and not lose it. Remember, muscle is the energy powerhouse of the body. The more muscle you carry, the more calories you need during the day.
Now that you have worked out, taken in your post-workout meals, your body can focus on healing and recovering for the next workout. You'll keep muscle, burn fat and get to where you want to be faster!
Research For Those Who Like To Learn - Part 1
While I do try to keep everyone up to date on the things I read, I would like everyone to begin their own research department. What you are learning about is your body. There are things you want to change, so learn the basis for change! Here are some topics to start googling, then come back and ask questions and we can clarify fact from fiction. It's an information dialogue:
1) Why is increased vasodilation important for people who exercise? (so, you should find out what vasodilation is as well as it's role in exercise) On a ground level, you may need to start with the basics of the human cardiovascular system.
1) Why is increased vasodilation important for people who exercise? (so, you should find out what vasodilation is as well as it's role in exercise) On a ground level, you may need to start with the basics of the human cardiovascular system.
Learning The Moral Of The Story
As we go through our fitness and nutrition goals, it is sometimes hard to keep things in perspective. We also have to remember that where we came from is not where we are going. Things can and will change if you give it a chance. I know all of you can change your lives for the better, you just have to try and keep trying until you get there.
Aesop's fables have meanings that enter into the fitness world. Over the next few weeks, I'll be posting some of them to help you see the deeper meaning of what you are doing. Hope it helps keep things in perspective.
Aesop's fables have meanings that enter into the fitness world. Over the next few weeks, I'll be posting some of them to help you see the deeper meaning of what you are doing. Hope it helps keep things in perspective.
Saturday, April 18, 2009
NSAIDs Linked To Heart Attach and Sudden Death In Healthy People
Clinical Pharmacology & Therapeutics, 85: 190-197, 2009
A Danish study that involved 4 million apparently healthy adults found that there was no increase with ibuprofen and naproxen. However, there was a 50 - 200 percent increased risk with celecoxib, diclofenac and refocoxib. Researches would like to see everyone reduce thier use of these medications.
A Danish study that involved 4 million apparently healthy adults found that there was no increase with ibuprofen and naproxen. However, there was a 50 - 200 percent increased risk with celecoxib, diclofenac and refocoxib. Researches would like to see everyone reduce thier use of these medications.
Wednesday, April 15, 2009
P90X - My Review
Hi, I am reviewing the P90X set of DVD's and related materials. The web-site says that it is a $600.00 value for only 3 easy payments of $39.99 plus $19.95 shipping and handling.
All in all it is a very intense program, so if you are severly obese or really out of shape, I would not recommend it. Stay to a low intensity program until your cardiovascular system is able to handle rigorous exercise. See your doctor first.
It is very high intensity, and mostly cardio based so it does burn fat well, raise your metabolism and gets you really pumped up. While it promises 90 days to get ripped, get real!! It will take some people longer and let's face it, unless you have the genetic potential to get ripped, you won't. Sorry to burst anyone's bubble.
It has a 90day guarantee, use it! If you do not get the results they promise, send it back, use the guarantee!
Out of a possible 10 points, I give this one a 6.
1 - Complete Waste of Time And Money
2 - Too Complicated, Might As Well Return It
3 - If I Was An Athletic God, Maybe!
4 - Ok, Do I Look Like A Gymnast?
5 - I Can Almost Finish The First 10 Minutes!
6 - Wow, This Is Really Tough
7 - Holy Cow! I Almost Did It!
8 - Had To Rest, But Got It Done!
9 - Yippee, I Did It!
10 - I Own This Product! Love it!
All in all it is a very intense program, so if you are severly obese or really out of shape, I would not recommend it. Stay to a low intensity program until your cardiovascular system is able to handle rigorous exercise. See your doctor first.
It is very high intensity, and mostly cardio based so it does burn fat well, raise your metabolism and gets you really pumped up. While it promises 90 days to get ripped, get real!! It will take some people longer and let's face it, unless you have the genetic potential to get ripped, you won't. Sorry to burst anyone's bubble.
It has a 90day guarantee, use it! If you do not get the results they promise, send it back, use the guarantee!
Out of a possible 10 points, I give this one a 6.
1 - Complete Waste of Time And Money
2 - Too Complicated, Might As Well Return It
3 - If I Was An Athletic God, Maybe!
4 - Ok, Do I Look Like A Gymnast?
5 - I Can Almost Finish The First 10 Minutes!
6 - Wow, This Is Really Tough
7 - Holy Cow! I Almost Did It!
8 - Had To Rest, But Got It Done!
9 - Yippee, I Did It!
10 - I Own This Product! Love it!
Have Exercise Videos Lost Their Way?
NO! I really have the impression that they are just starting. While the prices have come down, it can be hard to find them in some stores. I'm happy to see Wal-Mart and Zellers carrying quite a few, and even Blockbuster has some (although a little pricey). Order online at Amazon.ca or other movies sites as well as download them right to your computer.
Start your collection today with Yoga, Tai Chi, Pilates, Kickboxing, Dancing and the list goes on. In no time you will have a collection to cycle through to keep it interesting and exciting. Motivation is key and when you have so many to look forward to, it makes it that much easier.
Buy one today and pass on a boring one to a friend that has been collecting dust. Pay forward the fitness.
Start your collection today with Yoga, Tai Chi, Pilates, Kickboxing, Dancing and the list goes on. In no time you will have a collection to cycle through to keep it interesting and exciting. Motivation is key and when you have so many to look forward to, it makes it that much easier.
Buy one today and pass on a boring one to a friend that has been collecting dust. Pay forward the fitness.
Tuesday, April 14, 2009
Insulin Patch Nearing Wide Spread Use!!
Altea Partners With Amylin and Lilly to Develop 12-Hour Byetta Skin Patch
Imagine a patch that delivers a steady dose of insulin for 12-24 hours!! No more needles for diabetic patients!! I think that this is what science is all about, making it easier to get therapy. Pop a patch on in the morning and pop a new one on at night. Worth waiting for more info on!
I'll keep you posted if I hear more.
Imagine a patch that delivers a steady dose of insulin for 12-24 hours!! No more needles for diabetic patients!! I think that this is what science is all about, making it easier to get therapy. Pop a patch on in the morning and pop a new one on at night. Worth waiting for more info on!
I'll keep you posted if I hear more.
Monday, April 13, 2009
What are your reasons to exercise?
In July 07, about.com did a pole asking what people's reasons were to exercise. Here are the results:
Losing weight
(418) 30%
Feeling good about myself
(155) 11%
Getting healthy and improving my quality of life
(179) 13%
All of the above
(526) 38%
None of these things motivates me at all
(32) 2%
I don't think exercise can improve my life
(19) 1%
Where do you fit in? What are your reasons? Are you ready to make the jump and commit? Please share and leave comments on why you want to begin!!
Click here for more at about.com!
Losing weight
(418) 30%
Feeling good about myself
(155) 11%
Getting healthy and improving my quality of life
(179) 13%
All of the above
(526) 38%
None of these things motivates me at all
(32) 2%
I don't think exercise can improve my life
(19) 1%
Where do you fit in? What are your reasons? Are you ready to make the jump and commit? Please share and leave comments on why you want to begin!!
Click here for more at about.com!
Exercise Challenge!
For today's exercise challenge, I challenge everyone to re-fold the sheets in the closet. One after another, without resting, after about 20 you will be feeling the burn (if you run out of sheets, start the towels or blankets if you are hardcore LOL).
Seriously, the home is full of ways to get fit and have fun. Crank the tunes, get the motivation going and go crazy!! Get out in the fresh air and clean the yard up! Rake it twice when once would have been fine! Go the extra mile and you will reach your goals faster!
You can do it!
Seriously, the home is full of ways to get fit and have fun. Crank the tunes, get the motivation going and go crazy!! Get out in the fresh air and clean the yard up! Rake it twice when once would have been fine! Go the extra mile and you will reach your goals faster!
You can do it!
Friday, April 10, 2009
Moderately Protein-Rich Diet Better for Long-Term Weight Loss, Says University Study
From our friends at Diabeteshealth.com, a new research study indicating how well higher protein diets WORK!
The facts speak for themselves!
"diet moderately high in protein showed that members of the higher protein group lost 23 percent more weight and 38 percent more body fat than their high carb counterparts."
For the complete article, please click here.
The facts speak for themselves!
"diet moderately high in protein showed that members of the higher protein group lost 23 percent more weight and 38 percent more body fat than their high carb counterparts."
For the complete article, please click here.
MOTIVATION
Say this to yourself every morning!
"I am committing myself now as I realize that my physical fitness is a top priority in maintaining health and overall balance both physically and mentally. I demand the most from myself, hold myself to the highest standards and my physical fitness is a visual representation of this standard of character. Today I commit to raising the bar!" Jeff Tinson, Hamilton, Ontario
"I am committing myself now as I realize that my physical fitness is a top priority in maintaining health and overall balance both physically and mentally. I demand the most from myself, hold myself to the highest standards and my physical fitness is a visual representation of this standard of character. Today I commit to raising the bar!" Jeff Tinson, Hamilton, Ontario
Chat To The Left! Chat To The Right! Yup, look to the right there!
You can see the chat window on the right at my blog, when you click to type, just enter a temporary name and away you go. I'm usually around. If it says I am here just type something and I'll be notified. Usually, I am not far!
A.J. McAlendin
A.J. McAlendin
Thursday, April 9, 2009
Why Weight Train?
Seems that some people think that when you workout with weights you are going to build big, huge muscles like the pro bodybuilders in the magazines. Well, unless you train heavy, really heavy and go heavy on the anabolic steroids, growth hormone and then follow up with some estrogen blockers and the likes, you really have nothing to worry about. If you see a muscle growing at a rate faster than another or you think it is too big, cut back on that bodypart and it will get smaller again.
Our bodies love homeostasis (constantly wanting to stay the same, neither gaining nor reducing, just mellow and puttering along) so the more you want to change your body, the more you have to work at it and keep working at it. Once you have achieved the body you want, you can cut down slightly on the training to maintain it, but you still need to work hard to keep it.
Some reasons you should workout with weights are:
1) Weight training can cause an increase in bone mass. It can reduce the risk of osteoporosis.
2) Weight training makes everyday tasks easier than before!
3) Weight training increases muscle mass a little and helps to burn more calories at rest.
4) Weight training reshapes your body and increases your self-esteem and confidence.
5) As we get older, we get weaker and less flexible and we lose muscle mass. Regular training and stretching can help keep this muscle mass and keep us flexible.
Get your plan together and get out there!
Our bodies love homeostasis (constantly wanting to stay the same, neither gaining nor reducing, just mellow and puttering along) so the more you want to change your body, the more you have to work at it and keep working at it. Once you have achieved the body you want, you can cut down slightly on the training to maintain it, but you still need to work hard to keep it.
Some reasons you should workout with weights are:
1) Weight training can cause an increase in bone mass. It can reduce the risk of osteoporosis.
2) Weight training makes everyday tasks easier than before!
3) Weight training increases muscle mass a little and helps to burn more calories at rest.
4) Weight training reshapes your body and increases your self-esteem and confidence.
5) As we get older, we get weaker and less flexible and we lose muscle mass. Regular training and stretching can help keep this muscle mass and keep us flexible.
Get your plan together and get out there!
Wednesday, April 8, 2009
Prostate Cancer And Walnuts
Nutrition Journal, Vol.7 (02 May 2008), 13.
What is the most common form of cancer among men? Yup, prostate cancer! Makes men cringe just at the first word! Because it lies in a private place, men think it is embarrassing to talk about. Get your prostate checked when the doctor says it is time! You've heard the commercials, "Don't die from embarrassment!"
The tocopherol compounds are high in walnuts which have lead researchers to study that when they gave men 75g/day over 8 weeks the ratio of free PSA and total PSA increased (PSA - Prostate specific antigens). Anything to reduce the risk of prostate cancer is worth it! So, eat your walnuts!
Definitions of tocopherol: vitamin E a fat-soluble vitamin that is essential for normal reproduction; an important antioxidant that neutralizes free radicals in the body.
What is the most common form of cancer among men? Yup, prostate cancer! Makes men cringe just at the first word! Because it lies in a private place, men think it is embarrassing to talk about. Get your prostate checked when the doctor says it is time! You've heard the commercials, "Don't die from embarrassment!"
The tocopherol compounds are high in walnuts which have lead researchers to study that when they gave men 75g/day over 8 weeks the ratio of free PSA and total PSA increased (PSA - Prostate specific antigens). Anything to reduce the risk of prostate cancer is worth it! So, eat your walnuts!
Definitions of tocopherol: vitamin E a fat-soluble vitamin that is essential for normal reproduction; an important antioxidant that neutralizes free radicals in the body.
Tuesday, April 7, 2009
Asian-Style Chicken Salad
From Diabeteshealth.com
Asian-Style Chicken Salad
Gerri French, MS/RD, CDE
April 2005
Ingredients & Methods
Makes 4 servings
Asian-Style Chicken Salad
12 ounces cooked skinless boneless chicken (breast and dark meat)
2 cups finely shredded Napa cabbage
1 cup slivered green and red bell peppers
1 cucumber, peeled and diced
1—2 tablespoons chopped green onions
¼ cup slivered, toasted almonds, for garnish
Dressing
½ cup plain low-fat yogurt*
1/3 cup rice vinegar
1 tablespoon peanut or canola oil
½ teaspoon sesame oil
1 teaspoon “lite” soy sauce
½ teaspoon grated fresh ginger root
Nutrition at a Glance
Calories 270
Total fat 15g
Saturated fat 3g
Cholesterol 75mg
Sodium 260mg
Total carbohydrate 7g
Dietary fiber 2g
Protein 28g
Sugar 1g
Method:
1)Mix the dressing ingredients in a large bowl.
2)Add the chicken and vegetables.
3)Toss together well.
4)Top with the almonds and serve.
Serving Suggestion:
Mediterranean-Style Chicken Salad
Combine chicken, tomatoes, green beans, olives, red onions, feta cheese
Latin American-Style Chicken Salad
Combine chicken, onion, peppers, tomatoes, avocado, salsa, cilantro
Chicken salad can be quite versatile; the nutritional analyses will vary according to your portions and the salad dressing that you choose.
* When it comes to buying plain yogurt, you have three major choices: nonfat, low-fat and whole milk yogurt. Each brand of yogurt will contain different amounts of fat, protein and carbohydrate, depending upon the way it is made as well as the ingredients used. Some of the popular “Greek-style” yogurts have significantly more protein and less carbohydrate.
Asian-Style Chicken Salad
Gerri French, MS/RD, CDE
April 2005
Ingredients & Methods
Makes 4 servings
Asian-Style Chicken Salad
12 ounces cooked skinless boneless chicken (breast and dark meat)
2 cups finely shredded Napa cabbage
1 cup slivered green and red bell peppers
1 cucumber, peeled and diced
1—2 tablespoons chopped green onions
¼ cup slivered, toasted almonds, for garnish
Dressing
½ cup plain low-fat yogurt*
1/3 cup rice vinegar
1 tablespoon peanut or canola oil
½ teaspoon sesame oil
1 teaspoon “lite” soy sauce
½ teaspoon grated fresh ginger root
Nutrition at a Glance
Calories 270
Total fat 15g
Saturated fat 3g
Cholesterol 75mg
Sodium 260mg
Total carbohydrate 7g
Dietary fiber 2g
Protein 28g
Sugar 1g
Method:
1)Mix the dressing ingredients in a large bowl.
2)Add the chicken and vegetables.
3)Toss together well.
4)Top with the almonds and serve.
Serving Suggestion:
Mediterranean-Style Chicken Salad
Combine chicken, tomatoes, green beans, olives, red onions, feta cheese
Latin American-Style Chicken Salad
Combine chicken, onion, peppers, tomatoes, avocado, salsa, cilantro
Chicken salad can be quite versatile; the nutritional analyses will vary according to your portions and the salad dressing that you choose.
* When it comes to buying plain yogurt, you have three major choices: nonfat, low-fat and whole milk yogurt. Each brand of yogurt will contain different amounts of fat, protein and carbohydrate, depending upon the way it is made as well as the ingredients used. Some of the popular “Greek-style” yogurts have significantly more protein and less carbohydrate.
Looking For Protein Supplements That Taste Good.... FOR REAL?
Yes! There are actually protein supplements and meal replacement products that actually taste good. Not just... good.... but amazing. Let me help you find one that is right for you.
What is the protein supplement for?
Post-Workout: Whey protein isolate should be the only protein source in the product. It digests very quickly and gets to work right away.
What is the protein supplement for?
Post-Workout: Whey protein isolate should be the only protein source in the product. It digests very quickly and gets to work right away.
- Men: 40g following a workout to help increase your body's recovery ability. 60g simple carbs to stop muscle breakdown and restore blood sugar and muscle glycogen. An hour later, eat a good quality small meal.
- Women: 20g following a workout, 40g simple carbs. Same reasons as above just in a smaller dose as typically women weigh less than men.
A good product to try is: Allmax Nutrition IsoFLEX (only whey protein isolate). Good flavour.
First Thing In The Morning: Find a product with whey protein isolate, whey protein concentrate and mix with milk. This will slow the digestion slightly to allow for a longer release of amino acids into your body and still has the whey protein isolate to get to work after a long nights fasting. Two scoops for men, one scoop for women in milk or soy milk.
A good product to try is: Dymatize Elite Whey (isolate and concentrate). Great flavour.
Rest Of The Day And Night Snacking: You want a long releasing protein that takes time to digest to keep blood sugar stable and stop you from snacking and being hungry. Add some fibre to help fill you up more.
A fantastic product to try is: BSN Lean Dessert and BSN Syntha 6. Amazing flavour.
You really do get what you pay for, so don't be afraid to try the expensive brands over the cheap brands. There is a huge difference in taste, but find a flavour you like and stick with it. If it does not taste good, you won't use it for long!
Monday, April 6, 2009
Glutathione: The New Craze or Supplement Of The Month?
If we do our googlest best to search this product, miracles abound! Let's look into the science a little bit. Here is a quote from the wiki version of the information:
"Supplementing has been difficult, as research suggests that glutathione taken orally is not well absorbed across the GI tract. In a study of acute oral administration of a very large dose (3 grams) of oral glutathione, Witschi and coworkers found that "it is not possible to increase circulating glutathione to a clinically beneficial extent by the oral administration of a single dose of 3 g of glutathione."[11][12] (Click on the quote for the full version).
Medicinenet.com further supports this theory and suggests supplementing with food alternatives and precursers to increase your production naturally. Click here for the full article.
Actually, Glutathione has been for sale on-line for about 10 years and is now making a huge splash in the supplement market. Do your research and find out for yourself if it is right for you. Although I have seen prices as high as $85 for 30 days worth, it would be my impression that you could probably use that kind of money to buy the fresh fruits and veggies needed to supply your body with the raw materials to produce its own Glutathione.
Research, experiment and let me know what you think!!
"Supplementing has been difficult, as research suggests that glutathione taken orally is not well absorbed across the GI tract. In a study of acute oral administration of a very large dose (3 grams) of oral glutathione, Witschi and coworkers found that "it is not possible to increase circulating glutathione to a clinically beneficial extent by the oral administration of a single dose of 3 g of glutathione."[11][12] (Click on the quote for the full version).
Medicinenet.com further supports this theory and suggests supplementing with food alternatives and precursers to increase your production naturally. Click here for the full article.
Actually, Glutathione has been for sale on-line for about 10 years and is now making a huge splash in the supplement market. Do your research and find out for yourself if it is right for you. Although I have seen prices as high as $85 for 30 days worth, it would be my impression that you could probably use that kind of money to buy the fresh fruits and veggies needed to supply your body with the raw materials to produce its own Glutathione.
Research, experiment and let me know what you think!!
Are High Protein Diets Safe?
Journal International Society Sports Nutrition, 6:3, 2009
As found in Musclular Development Volume 46, Number 5, May 2009 Edition
The International Society Of Sports Nutrition - "Concerns that protein intake within this range (1.4-2.0g/kg of bodyweight per day) is unhealthy are unfounded in healthy, exercising individuals."
Does high protein intake interfere with calcium absorption? Only if calcium intake is severely low, otherwise it actually increases calcium absorption.
Do you need protein to grow muscle? YES! Do protein supplements help? YES
Eat real food, low fat protein sources and supplement with protein rich sports nutrition when needed, especially following exercise.
As found in Musclular Development Volume 46, Number 5, May 2009 Edition
The International Society Of Sports Nutrition - "Concerns that protein intake within this range (1.4-2.0g/kg of bodyweight per day) is unhealthy are unfounded in healthy, exercising individuals."
Does high protein intake interfere with calcium absorption? Only if calcium intake is severely low, otherwise it actually increases calcium absorption.
Do you need protein to grow muscle? YES! Do protein supplements help? YES
Eat real food, low fat protein sources and supplement with protein rich sports nutrition when needed, especially following exercise.
Sunday, April 5, 2009
Glutamine Improves Blood Sugar Control
American Journal Clinical Nutrition, 89: 106-113, 2009
Athletes have been supplementing with glutamine for a few years now and is becoming very popular. It is great for boosting the immune system and keeping that hard earned muscle where it is!
Lately it has been found to improve insulin and blood sugar regulation. This especially applied to the obese patients and those with type 2 diabetes. It was found that glutamine taken orally increased levels of insulin, GLP-1 and GIP (your gastrointestinal tract release these to stimulate the release of insulin to control blood sugar). Check with your doctor before trying this product so that they can keep track of your blood sugar levels.
Athletes have been supplementing with glutamine for a few years now and is becoming very popular. It is great for boosting the immune system and keeping that hard earned muscle where it is!
Lately it has been found to improve insulin and blood sugar regulation. This especially applied to the obese patients and those with type 2 diabetes. It was found that glutamine taken orally increased levels of insulin, GLP-1 and GIP (your gastrointestinal tract release these to stimulate the release of insulin to control blood sugar). Check with your doctor before trying this product so that they can keep track of your blood sugar levels.
Have Your Oatmeal And Drink It Too!
Optimum Nutrition has just brought a new product to market. Natural Oats & Whey, available in vanilla or chocolate. 24g of protein, 4g of fiber, 1.5g of fat, 23g of carbs and a whopping 26 servings per container. Ranging from $23.99 in the US to $39.99 at Canadian retailers (yes we pay a LOT more due to the government making them register them and so our distributors pay a lot more per unit, so dig deep nothing much we can do but complain!).
No artificial flavours, colors or sweeteners! WOW! So if you are eating clean and want another breakfast alternative, toss a scoop into water, milk, rice milk, almond milk or soy milk and away you go!
For Bodybuilding.coms review click here. No I do not make money by you clicking here!
Saturday, April 4, 2009
Weight Training Helps Reduce Resting Blood Pressure
Strength Condition Journal 31 (1):33-38, 2009
*as appearing in Muscular Development Vol. 46, Number 5, May 2009 Edition
As with endurance training, regular weight training can help reduce resting blood pressure. According to the research, your systolic (top number when heart beats) can be reduced 2% and the diastolic (bottom number, when heart is at rest) by 4%. This seems like a small number, but in actuality, in terms of heart function, this is a huge improvement. Your heart will not have to work as hard when you exercise or do regular activities and when you are resting, the heart does not have to pump as hard to get the job done. This saves wear and tear on your heart and cardiovascular system, possibly extending that warranty on your heart!
- resistance in blood vessels is reduced
- helps your body recover faster between workouts by inhibiting the sympathetic nervous system
- enhancing the health of your cells
- increasing the number of mitochondria in your muscle cells (lets you work more efficiently, aerobic respiration and ATP production happens in mitochondria, little engines in your muscle cells)
120 over 80 is a normal blood pressure. What is yours? Now factor in a reduction of 2% off the top and 4% off the bottom and it may be enough to bring you back into a normal range!! A little hard work may pay off and extend your life!
When we talk about weight training, we are talking about moderate intensity weight training, not going all out and trying to pop a gasket!
Train smart and achieve your goals.
If any of you read the fitness magazines there is a great deal of information that really as to basis in reality. All of the ads really push products, but if you look deeper into the reputable magazines like Fitness Rx, Muscular Development, Flex, Shape, etc, there are lots of scientific journals sited and lots to learn. Learn to peel the bull away and find the underlying truth to help get you to your goals.
*as appearing in Muscular Development Vol. 46, Number 5, May 2009 Edition
As with endurance training, regular weight training can help reduce resting blood pressure. According to the research, your systolic (top number when heart beats) can be reduced 2% and the diastolic (bottom number, when heart is at rest) by 4%. This seems like a small number, but in actuality, in terms of heart function, this is a huge improvement. Your heart will not have to work as hard when you exercise or do regular activities and when you are resting, the heart does not have to pump as hard to get the job done. This saves wear and tear on your heart and cardiovascular system, possibly extending that warranty on your heart!
- resistance in blood vessels is reduced
- helps your body recover faster between workouts by inhibiting the sympathetic nervous system
- enhancing the health of your cells
- increasing the number of mitochondria in your muscle cells (lets you work more efficiently, aerobic respiration and ATP production happens in mitochondria, little engines in your muscle cells)
120 over 80 is a normal blood pressure. What is yours? Now factor in a reduction of 2% off the top and 4% off the bottom and it may be enough to bring you back into a normal range!! A little hard work may pay off and extend your life!
When we talk about weight training, we are talking about moderate intensity weight training, not going all out and trying to pop a gasket!
Train smart and achieve your goals.
If any of you read the fitness magazines there is a great deal of information that really as to basis in reality. All of the ads really push products, but if you look deeper into the reputable magazines like Fitness Rx, Muscular Development, Flex, Shape, etc, there are lots of scientific journals sited and lots to learn. Learn to peel the bull away and find the underlying truth to help get you to your goals.
Friday, April 3, 2009
Can-Fit-Pro Personal Training Specialist
Now that you all have a certified personal trainer at your fingertips........ use that power to get yourself into the best shape possible for summer. E-mail or just post a comment on any of the many posts here and let's get started! FREE! No obligation, nothing to buy, if you want to subscribe to my weekly bulletin, click on the side it's $19.95 per month.
Ask questions, feel free to ask your friends questions! Knowledge is power and most of what we are taught in the real world is not how the body works.
For example: There is no real fat burning zone. Ohh, there is a shocker and I am sure I will get e-mail on that one. The FAT BURNING ZONE is a way to sell machines and equipment and gives all of the uneducated people who are looking for a quick fix, get that ease of use. Push the button that says FAT BURN and I will get skinny!! Um, not exactly. Use this blog to get educated on fitness and nutrition. If something sounds too good, it is!!
A.J. McAlendin
Can-Fit-Pro PTS
Ask questions, feel free to ask your friends questions! Knowledge is power and most of what we are taught in the real world is not how the body works.
For example: There is no real fat burning zone. Ohh, there is a shocker and I am sure I will get e-mail on that one. The FAT BURNING ZONE is a way to sell machines and equipment and gives all of the uneducated people who are looking for a quick fix, get that ease of use. Push the button that says FAT BURN and I will get skinny!! Um, not exactly. Use this blog to get educated on fitness and nutrition. If something sounds too good, it is!!
A.J. McAlendin
Can-Fit-Pro PTS
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