Vision Quest Sport and Fitness blog feed://visionquestsportandfitness.com/VQBLOG.xml Interval training: Can it boost your calorie-burning power? Interval training is a powerful tool for novice exercisers and accomplished athletes alike. Here's how it works. By Mayo Clinic staff Are you ready to shake up your workout routine? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser, too. What is interval training?It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. Take walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks. What can interval training do for me?Whether you're a novice exerciser or you've been exercising for years, interval training can help you jazz up your workout routine. Consider the benefits: You'll burn more calories. The more vigorously you exercise, the more calories you'll burn - even if you increase intensity for just a few minutes at a time. You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes - or the additional calories you'll burn by keeping up the pace for the full 60 minutes. You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine. You don't need special equipment. You can simply modify your current routine. How will my muscles respond to interval training?During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise. Are the principles of interval training the same for everyone?Yes - but you can take interval training to many levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day. After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you. If you're working toward a specific fitness goal, you may want to take a more scientific approach. A personal trainer or other expert can help you time the intensity and duration of your intervals - which may include movement patterns similar to those you'll use during your sport or activity - based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors. This type of interval training also adds variety to your workout, but it requires more discipline and concentration. Does interval training have risks?Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training. Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results. Weigh-in tonight @ 7pm... Bring friends and family with you! Michael Downs Fitness Manager Kent Vision Quest Sport and Fitness 253.852.0747 Wed, 20 Oct 2010 15:57:22 -0500 What Do You Believe About Yourself? Have you ever wondered why similar things seem to happen over and over in your life? Let's take weight loss for example. Why do so many of us do really well on our program only to fall off track at the slightest set-back and sometimes even success? The answer is relatively simple. We draw on past experiences and beliefs. If in our past we have comforted ourselves with food, naturally we will want to continue to do so unless we change our beliefs. Our beliefs dictate our results. When we walk around telling ourselves that we will never be fit, or never be able to get control of our lives, we will take actions that back up that belief. Although we may not realize it, many of our patterns stem directly from the way we see ourselves and what we believe about ourselves. If we constantly wait to fail at our endeavors, we will most definitely fail at some point. The great thing is that with practice we can change our beliefs. In order to begin to change our beliefs we need to think about who we want to become and then begin to act like that person. If we want to be successful we need to act like a success. The old saying "Fake it until you make it" actually is quite powerful when it comes to changing our beliefs. To become happy, we need to act happy. To become more fit we need to act like a fit person. The more we practice, that more it becomes habit. Another powerful tool is using positive self talk. Rather than telling ourselves how miserable we are doing and how "This is how it always goes for me." we need to commit to being positive. We need to learn how to accept praise from ourselves. We need to let ourselves appreciate small victories. As we learn to appreciate the small victories, we will begin to see the big picture. You will never appreciate losing 100 pounds if you can't appreciate losing the first ten. Although it may be overwhelming, we must always look for the positives in a situation. The only way that we can become the success that we want to become is to change our beliefs in our selves. Start small by telling yourself how good your are doing. Begin to act like the person you want to become and don't look back. We have all experienced failures in life. The important thing is not to dwell on our failures but our successes. If you want to change your life, change your beliefs about your self Wed, 13 Oct 2010 13:12:25 -0500 Getting Good Nutrition from the Right Grocery Store Aisles If you have ever talked with a dietitian or nutritionist about how to get good nutrition from the foods you eat, you have probably heard that you should shop on the outside edges of the grocery store. The reason for this is because the healthier items are generally on the outside edges of the store. When you go to the inside aisle you tend to see more boxed type foods and processed foods that aren't really a part of healthy meals. The Journal of the American Dietetic Association warns that when you eat more foods on the inside aisles you tend to eat more processed foods. When you eat those foods from within the inner aisles your 2000 calorie a day diet provides you with an average of 25 times more sugar and 20 times more fat than you should be ingesting. So you may be thinking you are doing good and eating right because you are within your suggested calorie range. The danger though is that your nutrient ratios are out of whack. This leads to weight gain because your body is trying to utilize the wrong calories. It doesn't need that much sugar and fat. It needs more protein to provide the building blocks for new lean muscle and to support your existing muscle. So what happens when you stick to the outside edges of the grocery store in an attempt to learn how to eat healthy? You first go through the produce section where you choose various fruits and vegetables. Here you get plenty of vitamins and minerals and fiber. Not to mention lower calories. You then reach the deli/meat section of the store. Here you grab various lean protein choices such as chicken breasts, salmon and lean red meats. You finally reach the dairy section where you grab greek yogurt, cottage cheese, some eggs and maybe milk. You now have all the essentials for healthy meals that lead to a successful weight loss diet. Your plate at each meal is going to look something like what I describe here. You will divide your plate into quarters. You will then fill 2 sections with a lean protein selection. One section will be a fruit or vegetable and the fourth and final section will be a starch. You have just created a balanced weight loss diet by shopping primarily on the outside edges of the grocery store. You also have controlled your portions by following the portion control plate model described above. You see how easy it is to avoid the pitfalls of eating too much of the wrong foods. I just walked you through a grocery store and we put 99% of what we needed into our shopping cart and never stepped foot into an inside aisle. Now it is your turn to re-enact this healthy eating strategy in real life. Remember it the next time you go grocery shopping and you will find that you'll fill your cart with good nutrition, not 25 times more sugar and 20 times more fat than you need. Tue, 12 Oct 2010 18:10:12 -0500 Exercises to Prevent Lower Back Pain Addrianna Smith // // // // // // // // // // //= ftminversion //]]> // // // Almost everyone suffers from lower back pain at some point in your life. Some are lucky and subsides and pain disappears with time, while others are left to deal with chronic pain lower back. The best way to deal with lower back pain is to understand what causes it and then work to eliminate the cause. You support your spine in an upright position and in fact that their main task. It also allows the body to move and function while protecting the spinal cord and nervous system. The 4 curves you see in your column are there for it to be flexible. There are also ligaments that connect the vertebrae together. There are also discs in your spine that act as shock absorbers. Break or wear that can cause chronic pain. The lumbar region of his back lower back is where the problems arise. Attribute the strong muscles of the lumbar spinal column and help support the weight of the body. Sometimes things go wrong, and the result is low back pain. Some of the common causes of lower back pain include poor posture, fell another position, the daily work habits, riding in a car for long periods of time without breaking a part, the lack of flexibility on the back and hip joint, poor overall physical condition, being overweight, lifting incorrectly, and weak back muscles. Exercise which proved the most successful method of controlling lower back pain. Until the creation of lumbar muscles that are better able to support the spine and result in reduced lower back pain. But what kinds of exercises should you do? First of all, if not physically active you should always start your exercise program slowly. You should also avoid exercises that will inflame the situation. In other words, if you are suffering from lower back pain server not further exacerbate the injury, but started to work around the area to prevent further suffering. There are some excellent books on the year that the target market lower back pain and there are some great sites. Then, do a search and you'll find some excellent resources. If you are suffering from an injury or have other health problems you should always check with your doctor before starting an exercise program. The purpose of exercises is to restore the spine back and strengthen the muscles surrounding the spine so that you reduce the risk of recurrence of back pain. The exercises should be monitored and progress gradually. Exercise programs should include a variety of stretching and low impact aerobics, like walking or cycling. Each person will be different depending on the current level of pain. Water exercises are a good choice for aerobic exercise. Stretching stretch, flexes, and strengthens the muscle groups. Don't give up because you don't see results quickly. If you have suffered from chronic back pain for some time, can take weeks or months before you will notice the difference. You also need to stretch and strengthen the hamstring muscles that play an important role in preventing back pain. Patients with tight hamstrings suffer from back pain is still not sure if a back pain causes the hamstrings are tight or it's so contrary. What is known for certain is that the loosening hamstrings also reduce back pain. Wall slide help strengthen the back, leg and hip muscles. Stand with your back against the wall with feet shoulder width apart. Then, slide down the wall by bending your knees reach a 90 degree angle. Count to 10 and slide back up. Repeat 3 to 5 times. Leg rises to strengthen hip muscles and back muscles. Start by lying on his stomach, then tighten the muscles in one leg and lift your foot off the ground. Hold the release date of 10, and then do the opposite leg. Repeat 3 to 5 times. Strengthening the abdomen and helps to strengthen the rear of the front leg raises are good ways to do this. Lie on your back with arms at his side. Lift one leg to the floor and then hold for a count of 10. If you keep one leg straight as you lift the other is very painful, can bend the other leg. Repeat with opposite leg. Repeat 3 times. Lower back pain can be debilitating but doesn't have to be if you are determined to make it better. The correct exercise program combined with proper lifting techniques and weight loss if needed can eliminate the lower back pain. Dealing with the lower back pain can make it healthy once again! Tue, 12 Oct 2010 12:23:01 -0500 Understand the Science of Obesity And You're On Your Way To Conquer Itby: Wan Ibrahim Yusoff // //]]> // // Many people think obesity means that a person is overweight, but that's not exactly true. An overweight person has a surplus amount of weight that includes muscle, bone, fat and water. An obese person has a surplus of body fat. Body Mass Index (BMI) is commonly used to determine if a person is obese or not. A person with a BMI over 30 is considered to be obese, and a BMI over 40 is considered to be severely obese. Factors such as poor diet, lack of physical activity, genetics and certain medical disorders cause obesity, but it can be conquered. Eating Disorder Obesity itself is not an eating disorder, but people who are obese or who fear becoming obese may develop one. There are three type of eating disorder:- Binge eating - binge eaters eat uncontrollably and quickly eating an unusually large amount of food at one sitting. They eat mostly sugar and fat. As a result, they may lack certain vitamins and nutrients. Bulimia nervosa - bulimics binge eat, usually in secret, then purge to get rid of the calories just eaten. They may also exercise intensely for long periods of time to burn off the extra calories, or they may go for long periods of time without eating. Anorexia nervosa - anorexics literally starve themselves due to an intense fear of being fat. Their bodies are severely depleted of nutrients. As a result, they develop muscular atrophy, dehydration, low blood pressure and organ damage to name a few. Because anorexia is so life threatening, the first stage of treatment is getting body weight back to normal. Treatments for eating disorder include therapy and medications. Fat & Cholesterol For years we heard that a low-fat, low-cholesterol diet would keep us healthy and help us lose weight. And many of us jumped on the bandwagon, eliminating fat and high-cholesterol foods from our diets. Well, unfortunately, we were doing it all wrong. Instead of eliminating fat completely, we should have been eliminating the "bad fats," the fats associated with obesity and heart disease and eating the "good fats," the fats that actually help improve blood cholesterol levels. Dietary Treatments Americans spends millions of dollars each year on diet books, products, and weight-loss plans. But, why aren't they working? Because people are doing the wrong things! These popular diets often offer promises of quick weight-loss with no hunger, and the majority of those dieters who do succeed end up gaining the weight back within a year. It's important to remember that your weight should be lost gradually. When you first start dieting, you will probably lose more water weight, therefore you may be losing more pounds initially. But, if you're doing it right, your weight loss will slow down to an average of one to two pounds per week. You can only lose three pounds of fat per week, anything over that is water loss or muscle loss. Medical Treatments In some instances health professionals will perform weight-loss surgery. As with any surgery, it comes with many risks, and it's not a solution for everyone. In order to qualify for surgery, most people must be severely obese or obese with serious medical conditions. Drug therapy is available for people with a BMI 30 or over with no medical conditions or for people with a BMI of over 27 with two or more obesity-related conditions. Natural Alternatives Many prefer to utilize natural alternatives rather than resorting to appetite suppressants and surgical procedures, it's often more healthy. The alternatives include detoxification and live-food diet, low-carb high protein diet and ayurveda. All natural alternatives require some form of exercise. Exercise Exercise is vital to shedding excess weight and keeping it off. Any regular exercise that raise the heart rate for at least a half hour straight, will do wonders for your body. Simply taking a walk, starting slow, then working your way up to power walking, is an excellent method of exercise. Behavioral Changes Changing your behavior is a key component to conquering obesity. Crash diets that cause people to lose weight drastically almost always backfire because there is no change in behavior and habits. Obesity is a lifestyle, and conquering obesity is a lifestyle also. Losing focus is a common problem with those who are trying to lose weight and keep it off. Thu, 7 Oct 2010 13:57:19 -0500 How many times have you said to yourself "I need to make a change." or the old "I'm sick and tired of being sick and tired."? NOW is the time to stop talking and start acting. Talk is only that and for change to occur that talk must be followed by action. Vision Quest Sport and Fitness prides itself on having developed a successful Biggest Loser competition that gets results for EVERYONE who puts forth the effort and takes the necessary action to get their desired outcome. Join up and see why our members have lost THOUSANDSof pounds. Let today be the day you stop talking and start acting! Stop into your favorite Vision Quest location to learn more and get signed up for the Biggest Loser that is starting this week. Wed, 6 Oct 2010 16:24:04 -0500 JUST FOR TODAY Just for today I will be happy. This assumes that what Abraham Lincoln said is true, "most folks are about as happy as they make up their minds to be." Happiness is from within; it is not a matter of externals. Just for today I will try to adjust myself to what is, and not try to adjust everything to my own desires. I will take my family, my business, and my luck as they come and fit myself to them. Just for today I will take care of my body. I will exercise it, care for it, nourish it, not abuse or neglect it, so that it will be a perfect machine for my bidding. Just for today I will try to strengthen my mind. I will learn something useful. I will not be a mental loafer. I will read something that requires effort, thought and concentration. Just for today I will exercise my soul in three ways; I will do somebody a good turn and not get found out. I will do at least two things I don't want to do, as William James suggests, just for exercise. Just for today I will be agreeable. I will look as well as I can, dress as becomingly as possible, talk low, act courteously, be liberal with praise, criticize not at all, nor find fault with anything and not try to regulate nor improve anyone. Just for today I will try to live through this day only, not to tackle my whole life problem at once. I can do things for twelve hours that would appall me if I had to do them up for a lifetime. Just for today I will have a program. I will write down what I expect to do every hour. I may not follow it exactly, but I will have it. It will eliminate two pests, hurrying and indecision. Just for today I will have a quiet half-hour all by myself and relax. In this half-hour sometimes I will think of my God, so as to get a little perspective into my life. Just for today I wil be unafraid, especially I will not be afraid to be happy, to enjoy what is beautiful, to love, and to believe that those I love, love me. -Sibyl F. Partridge Tue, 5 Oct 2010 15:37:52 -0500 Managing Your Condition With Exercise Get Motivated to Exercise By Kathleen M. Zelman, MPH, RD, LD Need a reason to work out? Here are 7 to start What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life. Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life. The list of health benefits is impressive, and the requirements are relatively simple -- just do it. Ward Off Disease Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day. Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions: 1. Heart Disease. Regular activity strengthens your heart muscle; lowers blood pressure; increases "good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad" cholesterol (low-density lipoproteins or LDLs); enhances blood flow; and helps your heart function more efficiently. All of these benefits reduce the risk of stroke, heart disease, and high blood pressure. Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better. 2. Stroke. In an analysis of 23 studies, researchers found that being active reduces your risk of having and dying from a stroke. According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants. 3. Type II Diabetes. This disease is increasing at alarming rates -- by 62% since 1990 -- and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure -- all of which are very important to the health of people with diabetes. In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%. 4. Obesity. Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body's ability to burn calories. The combination of reduced calories and daily exercise is the ticket to weight loss. And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life. 5. Back Pain. Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. Having good posture and a strong abdomen is the body's best defense against back pain. 6. Osteoporosis. Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent the osteoporosis or bone loss often seen in women after menopause. Combine a diet rich in calcium and vitamin D with regular weight-bearing exercise for maximum results. According to The Journal of the American Medical Association, data from the Nurses' Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week. 7. Psychological Benefits. Improved self-esteem is one of the top benefits of regular physical activity. While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. The feeling that follows a run or workout is often described as "euphoric" and is accompanied by an energizing outlook. Exercise can help you cope with stress and ward off depression and anxiety. And these are just a few of the ways exercise improves your health. Studies have suggested it can also help with certain types of cancer, improve immune function, and more. Putting It All Together: Exercise and a Healthy Diet Exercise alone produces modest weight loss; when combined with a reduced-calorie diet, the effects are much more impressive. In a study published in The Journal of the American Medical Association, University of Pittsburgh researchers found that people who exercised regularly and ate a healthy, modest-calorie diet lost weight and improved cardiorespiratory fitness regardless of the length or intensity of their workouts. Another study published in JAMA showed that it is never too late to reap the benefits of physical activity. Sedentary women 65 years and older who began walking a mile a day cut their rates of death from all causes by 50%. Resistance, Resistance If exercise is so good for us, why aren't people doing it? Some 64% of men and 72% of women fail to fit in activity on a daily basis, according to data from the 2000 National Health Interview Survey. Americans today are no more active than they were a decade ago. The American College of Sports Medicine recommends a combination of aerobic exercise (the type that makes you breathe harder, like walking or jogging) for cardiovascular conditioning; strength training (like lifting weights or calisthenics) for muscle toning, and stretching to improve your range of motion. Strive for doing all three types, but remember that any exercise is better than nothing. Here are some easy ways to work physical activity into your life: · Adopt a dog and take it for walks every day. · Do things the old-fashioned way -- get up and change the television channel; open the garage door manually; use a push lawnmower. · Take the stairs instead of the elevator. · Walk briskly whenever you can. · Minimize use of your car; walk to destinations within a mile. · Take up tennis or any other game or sport you enjoy. · Join a gym or health club. Next time you are tempted to skip exercising, keep these wonderful health benefits in mind and remember, every little bit helps. You may not feel up to a rigorous workout, but how about a walk in the neighborhood? Don't pass up a chance of a lifetime -- that is, a longer and healthier one. Mon, 4 Oct 2010 17:42:42 -0500 JUMPING WORKOUT Plyometrics: Jump on It! This explosive plyometrics workout will get you a fierce physique--fast! Jen Ator Here's some news to make you kick up your heels: A smokin' hot bod may be just a hop, skip, and a jump away. Some of the best workouts for women incorporate superfast explosive movements to fire up your fitness level by improving your coordination and agility. And one University of Nebraska study found that participants who improved their vertical jump also logged significantly faster 10-K running times. Even better: All that bounding and leaping builds lean muscle mass, your express ticket to a sleeker shape. In trainer-speak, these moves are called plyometrics, and they're one of the most effective ways to torch calories and burn serious fat. "Plyometric exercises-whether they're jumps or quick upper-body movements-increase the elastic properties of your muscles, which over time allows them to handle intense workloads more efficiently," says Diane Vives, owner of Fit4Austin and president of Vives Training Systems in Austin, Texas. The result: Your muscles adapt to more challenging fitness workouts faster, so you see body-shaping results sooner. And the benefits of plyometrics are more than muscle deep: New research shows that these moves may also be the key to stronger bones. "Your bones constantly go through a rebuilding process to maintain healthy density," says Vives. And the best way to trigger that rebuilding is by stressing your bones with explosive movements, according to a 2009 review in Sports Medicine. Since bone density peaks between ages 25 and 30, and then decreases by 1 to 2 percent a year, now is the time to start showing your skeleton some love. The higher your bone density is before it begins thinning, the lower your risk for osteoporosis later on. Ask your trainer at Vision Quest Sport and Fitness for some great plyo workouts! Fri, 1 Oct 2010 17:03:26 -0500 Benefits of Yoga: How Different Types Affect Health Whether Bikram or Iyengar, yoga does the body-and mind-good By Angela Haupt Posted: September 24, 2010 Perhaps it's a testament to the power of yoga that so many spin-offs have emerged-dozens since it originated some 6,000 years ago. There's laughter yoga, which turns humor into a healing power, AcroYoga, which revolves around flying, and hot yoga, taught in a 105-degree studio. Even naked yoga is catching on, described by followers as a therapeutic way to burst out of the confines of clothing. Research bolsters the claims made for the trend: Yoga protects the brain from depression, an August study found; three sessions per week boosted participants' levels of the brain chemical GABA, which typically translates into improved mood and decreased anxiety. "People who have disorders like depression and anxiety can definitely benefit from yoga, because it returns [GABA] levels to the normal range," says study author Chris Streeter, an assistant professor of psychiatry and neurology at Boston University School of Medicine. Streeter says yoga can be used to complement-not substitute-drug treatment for depression. Past research has explored yoga's effect on epilepsy, heart disease, cancer, and multiple sclerosis, among other conditions. A 2004 Yale University School of Medicine study, for instance, found that people who practice yoga reduced their blood pressure, pulse, and risk of heart disease. The health benefits likely come about-at least in large part-because yoga helps people better manage stress, says Janice Kiecolt-Glaser, a professor with the Institute for Behavioral Medicine Research at Ohio State University College of Medicine. "Yoga has a meditation component that is not true of other exercise. That aspect makes a difference," she says. Other reasons to give the "warrior" or "downward-facing dog" poses a try: Yoga can increase strength, endurance, balance, and flexibility. Some types, like Ashtanga, are even vigorous enough to count as cardio workouts. Which type is most beneficial? "That depends on each individual person," says Streeter. What eases one person's back pain may do nothing for another. Here's a look at some of the more popular yoga varieties, what they involve, and their purported health benefits. Ashtanga yoga. The fitter you are, the more likely you'll enjoy Ashtanga yoga, which revolves around repetition of athletic poses and leaves almost no time for catching your breath. The vigorous sessions involve standing and seated poses, back bends, and inversions-holding the head below the heart. You won't build bulky muscles, but you will increase muscle density. "Advanced practitioners look like Olympic athletes," says Lori Brungard, who teaches Ashtanga in New York City. "It's a very intense form of yoga, and because it's so demanding, it does require consistent, steady, regular practice to see the benefits." She recommends five to seven hour-long sessions per week. AcroYoga. If yoga married gymnastics and circus art, you'd get this gravity-defying breed. First practiced in San Francisco six years ago, AcroYoga has seven elements, including Thai massage, therapeutic flying, and partner acrobatics. One person, the base, lies on the ground and uses his arms and legs to support a flyer. While suspended, the flyer twists into a series of positions-including the "folded leaf," hanging upside down on the feet of your partner. AcroYoga tones and loosens: "It's really great for people with back problems-you're opening your body without strain and without forcing it, and with the support of another person," says Vanessa King, a Washington, D.C.-based AcroYoga instructor. "You go from a Thai massage to the greatest activity of being lit up and energized in an acrobatic pose." Iyengar yoga. Nicknamed "furniture yoga," Iyengar incorporates props like blankets, blocks, straps, harnesses, and incline boards-all in the name of helping you bend into a more perfect position. An August study published in the journal Cancer Nursing found that women in treatment for or recovering from breast cancer benefited from Iyengar classes. More than 90 percent said Iyengar improved their quality of life, 88 percent felt better physically, and 80 percent were less tired. "They also reported improved body image, lower stress levels, and less depression," says study author Amy Speed-Andrews, a research fellow at the University of Alberta in Canada. "People who are stiff, immobile, injured, or ill can use the props and the support, and it improves their stamina, strength, flexibility, and confidence." Bikram yoga. Followers call it "hot yoga," because studio heat is cranked up to 105 degrees with 60 percent humidity-even in the summer. The 90-minute sessions revolve around a series of 26 postures, each performed twice. There are "spine twisting" and "toe stand" poses, for instance, and a "cobra pose"-legs and pelvis on the mat, back arched, and torso erect. Expect to burn between 350 and 600 calories in one class, while building stamina and endurance. Heat warms the muscles, allowing greater flexibility, says Kelly Schrader, who owns a Bikram studio in Grass Valley, Calif. "It's tremendously beneficial-especially for people who have joint injuries, inflammation, or conditions like arthritis," she says. "It boosts your overall health and immunity." Some advocates say hot yoga also helps flush toxins from the body, but doctors generally believe the body is more than capable of ridding itself of most harmful and waste products on its own. Prolonged time in a hot environment raises the risk of fainting and can be dangerous to those susceptible to heatstroke, like pregnant women, young children, and the elderly. If you're concerned, talk with your doctor before trying a class. And make sure to drink water frequently, while watching for nausea, dizziness, and the absence of sweat, which suggests dehydration. Naked yoga. While doing yoga au naturel may not offer unique physical health benefits, practitioners say it's good for the soul. Aside from the liberated thrill of baring it all, it's considered a way to work toward accepting your own body. Naked yoga is not a sexual experience. At the studio Naked Yoga NYC, for example, removing clothing is a ceremonial process that happens at the start of each class, and nudity-contained to one room-is not permitted in any other part of the building. Proper hygiene is required; participants must come freshly showered. Laughter yoga. Those who believe that laughter is the best medicine may want to give this a try: Laughter yoga blends attempts to provoke laughter via eye contact and childlike playfulness with breathing exercises. "The idea is that if you're laughing on the outside-even if, initially, you're faking it-it will create an effect on the inside that brings joy and releases endorphins," says Mary-Laurence Bevington, director of Movement Climbing & Fitness in Boulder, Colo. Indeed, research suggests that laughing generates feel-good hormones while lowering levels of the stress hormone cortisol, and that it boosts the immune system, improves blood flow, and increases oxygen intake, which replenishes and invigorates the body's cells. Laughter yoga has been introduced into senior centers, cancer wards, corporations, and prisons. Koga. This kickboxing-yoga hybrid works every muscle in the body. Koga involves kicking, throwing punches, assuming fighting stances, and bending into yoga positions. At the end of each set, participants do a yoga pose that coincides with the muscle group they just worked, enhancing the effect. Expect to burn between 800 and 1,200 calories per each one-hour class, according to Koga's creator, Jon Koga. Koga is making its way into school PE programs, and some classes cater to the 65 and older set, who perform movements while seated in chairs. Thu, 30 Sep 2010 16:23:54 -0500 I don't know about you, but sometimes when things hit a rough patch, the first things that I start to put off are the very things I need to make a priority. This blog for example, I use this blog to share my knowledge and sometimes analyze how I am feeling. When I take a couple days off(or week) I think about it daily. I then find myself saying I will do it tomorrow. The longer I let it go the easier it is to let it go. I will say "OK, seriously tomorrow get back at it." Tomorrow comes and I again say tomorrow. If I had the answer to why we put the things off that we know we need to do, I'd have my own television show. What I do know is this. Sometimes a rough day can lead into a serious funk, the type of funk that keeps you worrying about things rather than acting upon them. Whether we feel like it or not the only way to get over setbacks is to get moving again. This past week I managed to injure myself while training and get sick as well. I took a few days off and started to feel better. Rather than jump back into my routine I let fear take hold. The thought's that have stifled me in the past came racing back to the front of my mind. "Every time you get in a groove this happens." "Be careful, you might hurt yourself more." "You fell off track again." These thoughts paralyzed me for a while. Although they may have a grain of truth, they do not have to dictate how I react to them. I found myself not sleeping, not eating, and then overeating. It is almost as if I was trying to reinforce my negative thoughts with negative behaviors. The more we reinforce negative thoughts with negative behaviors, the more negative we become. Here is the million dollar question: How do you pull yourself out of it? I'll give you my fifty cent answer. Just get over it. The blessing that we have in life is that each day presents itself for a new start. If you have been in a funk you can put a stop to it when you want to. On the other hand you can prolong it for as long as you want as well. For me, it is a matter of knowing what to do and then acting. These past couple of weeks have been rough but I choose not to continue. I am going to do the things I know I need to do in order to feel well and live well. How about you? Tue, 21 Sep 2010 17:02:06 -0500 Yesterday I was out on a bicycle ride with a good friend of mine. As we were riding we started talking about the progress I've made over the past year in the sport of triathlon and how I am feeling as I prep for next Ironman in November. I told him I felt unbelievably different. I am down several pounds, my cycling has improved, and so has my running. Most importantly, my mindset has improved. Last year when I took on the Kona Ironman I had no idea what I was doing. I didn't know that carrying around extra weight could affect me as much as it did. Last weekend I was flipping through the channels and caught the replay of the Kona Ironman on NBC. I watched the race and saw my brief segment once again. When I saw myself, I wasn't disappointed, I was a little sad. The reason I was sad was because I knew that I had a false sense of how I looked and felt physically. I was big, not as in pre-Biggest Loser big, but I was carying more weight than I should have been to be competing in a race of that magnitude. The thing is, is that at that time I didn't realize it. I felt like "I can move 140.6 miles in one day. I am in pretty good shape." That statement was partially true. True in the sense that you have to have a pretty good level of fitness to do that race and make the cut-offs. Not true, in that I was definitely carrying too much body fat and failed to realize it. I saw myself as being better off than I was. It wasn't until I saw myself on television that I realized just how big I was. I am convinced that had I weighed then what I weigh now, I would have finished that race in under the cut-off time and would have been an official Ironman. That is neither here nor there now. I didn't finish in time. Heavy or not, I have yet to become an Ironman in the true sense. What does this have to do with the title of this post? As I was talking yesterday, I came to the conclusion that many of us have a false sense of where we are when it comes to weight. Some of us can think we are smaller and better off than we are, others think we are bigger and worse off than we really are. In order to know where we really are, we must give ourselves a true starting point. By true starting point I am talking about where are TODAY. I don't mean 5, 10, or even 20 years ago. The only way to gauge our progress is by having an official starting point and then using that point as a gauge. For example. If I weigh 240 pounds today, that is what I weigh. In a year from now, if I weigh 200, I will say I lost 40 pounds. If on the other hand I weigh 245, I will say I gained 5 pounds this year. Here is why this is important. I could use my pre-Biggest Loser weight of 353 as a gauge and in turn be able to say that I have lost 108 pounds. Although this is true, it isn't necessarily the whole truth. I lost 157 pounds on the show then gained weight back. I then lost weight again. The reality is that If I use the 353 pound number than I am really just losing and gaining the same weight over and over again. This is why I am now using 240 as my starting point. By doing this I can have a clear number and place to begin. What this allows me to do is wipe the slate clean. I can no longer play games like the "I use to weigh... and even though I have gained.... I 've still kept off...." I know what I weigh and will use this as my starting point and lifelong marker. By doing this, I will have a realistic perception and gauge of how I am doing on this lifelong journey. In essence, our true starting point is TODAY. Now, lets get started! Mon, 16 Aug 2010 17:24:47 -0500 Today I want to talk about how our actions speak louder than words. By changing ourselves we can encourage those around us to make changes without saying a word. I am going to share how I use to be a "gonna do" person instead of a "do" person. For a lot of years when I was struggling I would tell people about what I was going to do. I was going to lose weight, I was going to quit drinking so much, I was going to go back to school. Let's just say I was going to do a lot of things. Nearly every week I was gonna start a diet. I was a lot like people you have seen or maybe even yourself. On Monday I would show up to work with my water and a salad for lunch. On Tuesday I would show up with a salad, a sandwich, and a water. On Wednesday I would have a sandwich and a pop. On Thursday a sandwich, a pop, and a bag of chips. On Friday I was like "Forget it, let's just go out for lunch. I did pretty good this week." This pattern would repeat itself pretty regularly. The other thing I was always gonna do was cut back on the drinking. On Saturdays when I was good and drunk I would tell my friends that "After tonight, I'm done." They would laugh a little and then say "OK Hoover, whatever you say." I use to get upset and think to myself "Why don't they beleive me? They should be encouraging me!" Again, I said this on a regular basis but never got around to actually doing it. It never dawned on me that the reason people didn't get excited for me is because they were constantly hearing me say things and never doing anyting. It wasn't that they didn't want to see me do things they just knew from my past that I probably wasn't going to follow through. It wasn't meaness, it was past experiences. I don't think I am much different from a lot of people in wanting praise for the things I want to do and not wanting constructive criticism for the things I say I am going to do and then don't. We all want to look good in others eyes and not look like a failure. Unfortunately, when we don't follow through we start to talk about what we are going to do next as though to somehow make up for what we didn't do. It's a vicious cycle and it leads nowhere. We need to start small with the changes and then check them off as we go. More importantly, we need to follow through. It's easy to set big goals and talk about all of the great things we want to do. It can be difficult to actually do them. I rarely tell people all of the things I am going to do now. I just do them and let people see the results. One reason is that a lot of the things that I tend to do seem downright insane to others. For example, competing in the Ford Ironman World Championships having never done more than a sprint triathlon before. The other reason is that I have learned that my actions speak louder than my words. In the words of the great Nike slogan, Just Do It! That being said, when we begin to take action more than likely those around us will too. If you want to encourage someone close to you to lose weight, lose weight yourself first. If you want to get a better job, start looking and preparing yourself. We can't just sit around and wait for things to happen for us. We have to be do-ers instead of gonna do-ers! Wed, 11 Aug 2010 12:26:00 -0500 Benefits of Protein Powder // // May 28, 2010 Jennifer Murray Protein Powder Offers Many Benefits - Gabi Moisa/Fotolia Popular among bodybuilders, protein powder is not just for athletes. A convenient way to increase protein intake, protein powder has many benefits. Most often used by fitness enthusiasts, especially bodybuilders, endurance athletes or those who strength train, protein powder is a convenient way to easily add more protein to the diet. In addition to being quick and easy to prepare, protein powder offers many other benefits. Benefits of Protein Powder Besides being easy to digest and easily absorbed by the body, protein powder can provide some of the same benefits as eating foods high in protein. The benefits of protein powder include: helps the body to recover from intense workouts; repairs damage to muscles and reduces muscle soreness that can occur from strength training; when used before exercise, provides the body with energy to power through a workout ; helps maintain lean body mass; boosts immunity; provides a low-calorie and nutrient rich snack between meals or before bed; helps stabilize blood sugar levels; increases energy; helps those who are underweight or who have a speedy metabolism to gain weight; may aid weight loss; and Protein powder used as an ingredient in a morning smoothie is a nutritious breakfast for those who cannot tolerate solid foods in the morning but realize the importance of consuming a healthy breakfast. Protein-Rich Foods vs. Protein Supplementation Even though protein powder is a convenient product and an excellent source of protein, the best source of protein are foods that are high in protein, especially lean meats, eggs and poultry, since protein-rich foods not only offer protein, but many essential vitamins and minerals. While protein deficiency is rare, dietary choices or restrictions may make getting enough protein difficult. For vegetarians or those with certain health conditions, such as being unable to digest animal proteins, protein supplementation can be a healthy option for meeting daily protein recommendations. How to Use Protein Powder For a low-calorie snack, one serving of protein powder can be mixed with eight ounces of water or skim milk. Protein powder can also be added to fruit smoothies. In addition, protein powders can be: mixed with cottage cheese, orange juice or yogurt; sprinkled on hot or cold cereals; as an ingredient in muffins, other baked goods or to make homemade protein bars; and stirred in stews and soups References: Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly: Fair Winds Press. Campbell, et al. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4:8. WebMD, LLC. (2010). "Protein Shakes." Accessed May 26, 2010 from WebMD.com Tue, 10 Aug 2010 12:15:19 -0500 Athletes and Coaches That Stay Hungry for Knowledge Win Big By Steve Fraser July 27, 2010 After coaching wrestling at the international level for more than 15 years I can say that I have learned a lot. However, that said I realize that I still need to learn much more. I believe coaching athletes requires a continuous growth in 'coaching tactics' and 'methods'. A growth that will allow us to reach our ever changing students. Kids, teens and adults evolve each year with different attitudes and motivations. Generations change and coaches need to understand those changes. Over the years I have had to deal with a wide variety of athletes. I have learned that one style of coaching doesn't always work with the diverse new individuals that come up through the ranks each year. I have learned that a coach must be open minded and flexible in his or her coaching style while still holding firm with their personal principles that they believe are essential in helping athletes succeed. A successful coach must be able to identify an athlete's personal style and individual personality and then coach to that style. This can be very challenging. Athletes need to continue to learn as well. And I don't mean just learn new techniques. They need to learn how to be great students and remain coachable as they advance in their careers. If there is one major thing I have summarized over the years as a coach it is this: Athletes that are opening minded and coachable have the best chance of becoming their best. Athletes that are hungry for knowledge and open to coaching seem to achieve at a higher level in my opinion. Athletes that are always searching for more! Searching for more technique, more strategy, more cunning, more strength, more conditioning, more flexibility, and more experience are the athletes that gain the most. Wrestlers that are never satisfied with the skills or knowledge that they currently have mastered seem to climb to the top more rapidly. I can go down the list of our past Greco World and Olympic medalists to site examples of guys that were very coachable and hungry for knowledge each and everyday. Matt Ghaffari, Rulon Gardner, Dremiel Byers, Matt Lindland, Joe Warren and Adam Wheeler to name just a few. These men were (and in some cases still are) truly on a quest to become world class wrestlers. They were/are in a constant search for knowledge from coaches, mentors, teammates and even opponents. A threat that I sometimes see is when some wrestlers get a taste of success it then goes to their head. All of a sudden some athletes become un-coachable. The Prima Donna syndrome sets in. This usually is a death sentence for these athletes. Years ago I asked Dan Gable what was one of the most important things he did to become so good. His comment to me was "I always tried to be a bit naive when someone was giving me advice". What I drew from this comment was that Gable listened to many people, digested the advice and took what he felt could make him better. Even the great Dan Gable with all his success understood the importance of remaining coachable. The question all wrestlers, especially the wrestlers that start to achieve a degree of success, need to ask themselves is this: 1. Do I have it totally figured out now? 2. Can I limit or cut back all the tough grueling training, competitions and discipline that got me where I am today? 3. Do I have all the knowledge and technique that I will ever need? 4. Should I listen to only one coach when trying to succeed? If you answer these questions with a resounding "no" then I can - without a doubt - say "see you at the top!" Mon, 9 Aug 2010 12:10:10 -0500 Here is a note from our Seattle VQ Fitness Director, Chanze. Knee discomfort while lunging, walking, and squatting is very common. One of the most common reasons for this discomfort is lack of preparation prior to performing the exercise. The National Academy of Sports Medicine has developed a simple six-step warm-up for lunge preparation. If you have any specific questions, please contact a personal trainer, Michael or myself. Step 1: Perform a self-massage on the thigh region. Self-Massage 1. Start in a kneeling position with the foam roll oriented horizontally in front of your knees. Now lie across the foam roll so that it is just above your knees and your forearms are on the floor with your elbows bent. Pull your body forward and lateral with your arms, slowly rolling until tenderness is felt. If tender areas are identified, hold for approximately 30 seconds. 2. Hold for 2 to 3 seconds, then release. Repeat 10 times. Do not allow your low back to arch. Avoid placing weight on your knees. Step 2: Perform a self-stretch on the thigh muscles. Kneeling Stretch with Support 4. Begin with your stretch leg in a kneeling position and the other leg bent at a 90-degree angle. To start the stretch, tighten your gluteus maximus and rotate your pelvis under while maintaining an upright posture. 5. Hold the stretch position for 30 seconds and repeat up to 3 times. Step 3: Perform a stretch on the upper thigh muscles. Upper Thigh Stretch 1. Place your stretch leg on top of a sturdy object (table, chair, etc.). Both legs should be pointed straight ahead, as depicted. 2. Slowly allow your upper body to migrate toward the floor until slight tension is felt under your thigh. 3. Adjust the height of the object to suit your individual stretch tolerance. Hold the stretch position for 30 seconds and repeat up to 3 times. Step 4: Perform a stretch on the lower body. Lower Leg Stretch 1. Place one leg forward, with the rear leg bent approximately 30 degrees. 2. Lean forward while keeping your rear foot flat until slight tension is felt. Do not allow the foot to collapse inward. 3. Hold the stretch position for 30 seconds and repeat up to 3 times. Step 5: Slowly practice the lunge. 1. To start, stand in a balanced, split-stance posture. This position must be wide enough so the front shin is perpendicular to the floor, allowing the front thigh to achieve a parallel position. 2. Weight should be evenly distributed between your legs, minimizing unnecessary forces on the front leg. 3. An upright posture must be maintained throughout the exercise. Keep your chest up, your shoulders back, your head looking forward, and your knee aligned over the second/third toe. 4. The spine should be positioned in neutral (not flat or excessively arched) prior to movement. 5. Hips should remain level throughout the exercise. 6. The upper body must stay erect during the entire movement. 7. Push through the heel of your front leg. Step 6: Stationary split lunge without support After performing 20 repetitions, you should be warmed up enough to progress to the stationary split lunge without support. Perform the lunges slowly and be sure to maintain perfect alignment Thu, 5 Aug 2010 15:49:59 -0500 Biggest Loser Nutritionist on peaches and probiotics Monday, 02 August 2010 15:02 Catherine Thorpe Probiotics are healthy bacteria that discourage the growth of harmful bacteria. Some manufacturers add "live" healthy bacteria cultures to their dairy or soy products during processing to enhance the health-promoting potential. These cultures may include Lactobacillus Acidophilus. The probiotic bacteria pass through the stomach to the gastrointestinal (GI) tract, where they help maintain a good balance between the many kinds of bacteria that live there, while promoting overall GI health. There is some scientific evidence that fermented foods containing probiotics may help to prevent some forms of cancer, too. Go for a probiotic boost. Health experts are putting a lot of focus on the use of probiotics to prevent and treat a variety of diseases. According to Sandra McFarlane, PhD, of the University of Dundee in Scotland, by the age of 60 the number of "friendly" bacteria populating the GI tract can be reduced by up to a thousandfold. Many scientists believe that this in turn can lead to an upset in the balance of the immune system, less resistance to infection, less tolerance to a variety of antigens, and an increase of allergic responses. A poor diet that's high in fat, sugar, and white flour doesn't help you maintain an optimal GI environment and a strong immune system. Probiotics are live bacteria that offer health benefits when you consume them. Deliberately eating bacteria might seem odd, but many types of yogurt contain bacteria-referred to as "live cultures" on the label-and you probably don't give these invisible ingredients a second thought. Some strains of probiotics are well known to enhance people's immune systems. Research has found that people who drank milk containing lactobacillus and bifidobacterium strains for 3 weeks had increased activity of phagocytes (immune cells that respond to threats by eating them). Supplemental probiotics in the diet may help address the decreased phagocyte activity that occurs with age. There isn't an established RDA for probiotics, but excellent sources include yogurt, kefir, and miso. Do dairy. Whether it's milk on your cereal, yogurt for snacks, or cottage cheese with a salad, go for two servings of organic low-fat or fat-free dairy each day. They're great sources of lean protein, calcium, and (in the case of yogurt) probiotics for a healthy GI tract. Kefir is a thick, creamy, tangy beverage that's similar to drinking yogurt, except it also contains beneficial yeast and friendly probiotic bacteria (similar to those found in yogurt). Together, the bacteria and yeast in kefir combine to provide a variety of health benefits when consumed regularly. Kefir can be made from any type of milk -- coconut, cow's, goat's, rice, sheep's, or soy. Kefir is made from gelatinous particles called 'grains' that contain the bacteria/yeast mixture clumped together with complex sugars and milk proteins (casein). The grains ferment the milk to create the cultured product. The grains are then strained out to leave the residual kefir. You can actually buy cultured grains to make your own kefir, but most of us find it's easier to buy our own quarts of kefir in the dairy case, near the milk and yogurt products. I love using kefir in smoothies because it allows me to replace two of my typical smoothie ingredients (yogurt and milk) with one. I love peach smoothies and this month there are so many different varieties of stone fruit available. You can substitute any kind of fruit in this smoothie during the winter months when fruit varieties are more limited. Peachy Kefir Smoothie If fresh peaches aren't available, frozen are fine - just eliminate the added ice. Yield: 2 cups Ingredients: 1 cup plain lowfat kefir 1 large peach, diced (about 3/4 cup diced peaches) 2 teaspoons agave syrup (optional - depending on sweetness of fruit) 1/2 teaspoon pure vanilla extract Pinch nutmeg 3 ice cubes Instructions: Combine all ingredients in jar of a blender and puree until smooth. Serve immediately. Nutrition Facts: Calories 90, Total Fat g 1.5, Saturated Fat g 1, Cholesterol mg 5, Sodium mg 70, Total Carb g 14, Dietary Fiber g 1, Sugar g 12%, Protein g 5%, Calcium 15%, Iron 2%, Vitamin A 6%, Vitamin C 8% Wed, 4 Aug 2010 17:37:15 -0500 The Best Diet Tip EVERPosted by Joel Marion Today's post is going to be short, sweet and to the point. That said, it may be the most valuable piece of dietary advice that I could EVER give you. You see, last night around 9:30 PM while watching my DVR-ed episoded of Entourage my appetite started acting up and I began to have some pretty intense cravings. A couple minutes later, I found myself in the kitchen rummaging through the fridge, cupboards, and pantry looking for something to satisfy my hunger (yes, I'm human and I deal with cravings, too). After scoping out what was available, I ultimately ended up eating some sliced flank steak and big portion of fresh green beans. Do you know what stopped me from downing a bowl of ice cream or reaching for a bag of potato chips last night? Simple. These foods aren't in my house. Do you want to end your struggle with late night snacking (with the wrong foods) and increase your dietary adherence ten-fold? Then here it is, the best diet tip I could ever give you: Keep your house free of anti-diet food. Simply put, if it's not available, it's not a temptation. Tue, 3 Aug 2010 14:13:12 -0500 What a great weekend for Team VQ! Brad Swartz, owner and CEO captured another World Title in wrestling and several Biggest Loser contest competitors are hitting their weight loss goals. We pride ourselves in developing champions. From our owners to our trainers all of our goals are to see success in all aspects of the club. Our members are surrounded by world class individuals. Our members are world class individuals. Being around like minded and goal oriented people is what makes our club so special. We are a place for every type of person. You can find your trainers competing in national and world competitions as well as members. We want to wish everyone well as they strive to reach their goals in any area. Please know that we value you and are committed to helping you achieve your personal Vision Quest! Mon, 2 Aug 2010 11:45:35 -0500 10 NEW Top Swaps for Weight Loss Every time you go to a restaurant-you're shopping for calories to stuff into your body's closet, but you have no idea how much you're actually buying. And as a result, your closet is getting bigger and bigger-and bigger. But you can't not eat. You can't say, "This closet is too stuffed. I'll wait until I've gotten rid of some of what's in here before I buy more." So you keep going to the fast-food joints, the sit-down chain restaurants, the greasy spoons and taverns and sports bars and seafood shacks and diners and all-you-can-eat buffets because you get hungry. And each time you do, it's a complete mystery as to what you're buying and stuffing in your body's closet. If all this kind of freaks you out-it should. But even among all the calorie-dense, fat-padding items on the menus of America's restaurants, there are tons of delicious ways to cut hundreds, even thousands, of calories from your daily diet. And you don't have to go hungry or give up your favorite foods. Every type of restaurant in America is loaded with the same kind of smart swaps. Start with the 10 new top swaps for weight loss in this slideshow. 10. NEW Top Swap: Wraps There's a reason that Friday's wrap has four times as many calories as Ruby Tuesday's: As they say, the secret's in the sauce. Or, in the case of the BBQ Chicken Wrap, the three sauces. Friday's has smothered a hunk of virtuous grilled chicken with a fat-filled trifecta consisting of their own special BBQ sauce, ranch dressing, and Jack Daniels mayo. The result: A bastardized BBQ sandwich that delivers nearly a full day's worth of calories. Ruby's rendition, on the other hand, is one of the few wraps in this country that actually lives up to the healthy hype. 9. NEW Top Swap: Burgers We're not sure which is more astonishing: That Outback managed to pack a simple cheeseburger with as many calories as you'll find in three of its 8-ounce prime rib steaks, or the fact that the Cheesecake Factory made an appearance on any list in this book as an "Eat This" pick. Let's start with Outback: There's nothing particularly special about this burger. It's not poached in pork fat, bathed in butter, or battered and deep fried. It's merely a patty with lettuce, tomato, pickles, onion, and cheese. Considering that it still packs more calories than three Big Macs, that prime rib is looking like a pretty good alternative. The Cheesecake Factory has its own long lineup of diet-destroying patties, but this cheese- and onion-slathered concoction surprisingly stands out as one of America's best sit-down burgers. Just don't even think of straying elsewhere on the menu. 8. NEW Top Swap: Tacos The name should have given it away: "Crisp" is catchy restaurant parlance for fried, and Chili's Crispy Chicken Crisper Tacos uses the euphemism twice. The worst part about these tacos isn't necessarily the full day's worth of calories they stuff within their three measly shells-it's the fact that they have as much sodium as 1,273 Pepperidge Farm Goldfish Crackers. The Baja Fresh tacos are about the only saving grace on the entire menu, regardless of the filling-so feel free to indulge in beef or mahimahi. Just forget about the burritos 7. NEW Top Swap: Breakfast Sandwiches When it comes to lunchtime fare, Burger King has a hard time living up to its self-proclaimed royalty. But breakfast is a different story. This satisfying ham and cheese melt delivers a metabolism-rousing shot of protein without breaking the 300-calorie barrier. (Just forget about the hash browns, okay? Even a small packs 420 calories and 27 grams of fat.) Whereas BK succeeds on account of the lean ham and the well-portioned bun, Sonic fails with its reliance on a flying saucer of sausage and the thick slices of Texas Toast-which alone contain more calories (about 300) than the entire Omelet Sandwich. 6. NEW Top Swap: Chicken Sandwiches Chick-fil-A serves up a trio of America's best chicken sandwiches, including their standard grilled version, their lightly fried rendition, and this-the best club sandwich we've ever come across. Nowhere else will you find a substantial sandwich swaddled in melted cheese and robed in bacon for fewer than 500 calories. Panera serves up plenty of respectable lunchtime fare, but full-size sandwiches are not their strong suit. Most pack more than 600 calories, and a few-including this train wreck-flirt with the catastrophic 1,000-calorie mark. Your best bet is Panera's You Pick option, where you can pair half a sandwich with a salad or a cup of soup. 5. NEW Top Swap: Kids' Meals The American Heart Association recommends that a 7-year-old child eat 1,200 to 1,400 calories per day-and the 1,800 calories in the Cheesecake Factory's Kids Pasta with Alfredo clearly makes a mockery of those important limits. It's no wonder that one in five American children is overweight or obese. Alfredo sauce is never the smartest option at an Italian restaurant (any cream-based sauce is bound to be much heavier than its marinara cousins), but Fazoli's offers the lightest version we've ever seen, so let them indulge. 4. NEW Top Swap: Fish Sandwiches Once upon a time, the BK Big Fish was called The Whaler, until some marketing flack got harpooned and a slightly gentler moniker was applied. (We're not making this stuff up!) The fact remains, though, that even without cheese, the King's catch has 40 percent more calories and fat and more than twice as much sodium as McDonald's Filet-O. 3. NEW Top Swap: Chinese Orange chicken is one of those tempting American Chinese food inventions, which, along with General Tso's, Sweet and Sour, and Cashew Chicken, spells trouble for your wasitline. Even though Applebee's bowl is laced with a number of A-list vegetables, the deep-fried chicken, heavy slick of sugary sauce, and massive portion size conspire to infuse it with more calories than 40 Chicken McNuggets. While Panda's Orange Chicken is one of the worst items on their impressive menu, the modest portion size, coupled with the addition of Mixed Veggies instead of nutrient-empty rice, makes this a fine way to get your fried-chicken fix. 2. NEW Top Swap: Surf and Turf More than any other restaurant fare, steaks vary wildly on the spectrum of healthy eating. At many places, an 8- or 10-ounce hunk of grilled beef is among the best options on the menu. At others, it sits squarely at the bottom of the nutritional totem pole. Applebee's steaks, the worst having just 650 calories, fit resolutely in the former camp. Friday's does it both ways, serving up a few of the worst steak combos in America on their Jack Daniels menu, but offering hope with their simpler Steakhouse Selects section. Amazingly, the Flat Iron steak with Wild Mushroom Sauce has just 470 calories. 1. NEW Top Swap: Coffee Frozen coffee drinks are the bottom feeders of the caffeine culture, gobbling up whatever precious calories they can with sugary syrups and massive dairy infusions. But Dunkin's Frozen Cappuccino with Skim Milk shows that even if you switch to the nonfat filler, you can still run up a calorie tab of more than 500 calories-that's what you should aim to take in at lunch, to give you some perspective. Starbucks Frappuccino lineup is generally the weakest part of their menu, but this Espresso option proves the exception by being lighter on the milk and the syrup than any other regular blended drink in the store. Wed, 28 Jul 2010 12:54:47 -0500 I found this article this morning. It is written by a UK writer so please forgive some of the odd spellings. It is a very interesting piece. Working out at the gym 'may reverse ageing ' Wed, 21 Jul 2010 12:23:10 -0500 CRAVING CONTROL Always got the munchies even when you're not hungry? Here's how to stop a craving from blowing your get thin diet plan Banish hunger "Skipping meals sets you up for intense cravings," says Susan Kraus, R.D., a nutritionist at Hackensack University Medical Center. Eating regular meals of complex carbs-not refined ones like white bread and pasta-with protein and a small amount of healthy fat will keep your blood sugar steady, and you feeling satisfied. When you do snack between meals, make smart choices. Foods with staying power: low-fat yogurt and granola or half a whole-wheat English muffin spread with natural peanut butter. Identify triggers Keep a food log for a week, recording your moods, what stresses you out, and how hungry you feel before eating. Once you've identified the things that drive you to raid your candy stash, you can react productively instead of eating half a pound of chocolate. Wait it out You're most susceptible to your brain's demands during the 20 minutes after a stressful episode-the amount of time it takes for serotonin to bounce back and stress hormones to fall. If you can resist a temptation for just that long, the urge will probably fade. Drink something The hypothalamus, your brain's control center for mood- and food-related signals, detects thirst as well as hunger. Gulp a glass of water or hot tea (make it decaf-caffeine can trigger the release of stress chemicals) and see if the craving passes. Blow it off If you absolutely need an oral fix, reach for sugar-free gum. Researchers in Australia measured the levels of cortisol in the saliva of study subjects and found that on average, gum chewers had 16 percent less of the stress hormone than non-chewers and responded better to stressful situations. See the lighter side Studies show that laughter cuts stress, releases feel-good endorphins, and burns calories-an hour of yukking it up can torch about as many as a half-hour of lifting weights. Mon, 19 Jul 2010 13:01:36 -0500 Vision Quest is unlike any other club in several different ways. Aside from offering free monthly training sessions and providing facilities that cater to all types of members, we have diversity. Many of our members are anything but typical. Our owner and CEO is off to represent the USA in the World Freestyle Wrestling Championships. Many of our MMA fighters fight in the biggest venues in the world, including the UFC. Our trainers compete on the national level in fitness and body building competions. We also have world class athletes who are members that train right here. Perhaps one of the coolest things about Vision Quest is the fact that our members range from 6 year old youth wrestlers to 83 year old "young" ladies. We strive to provide an atmosphere where everyone, regardless of age or ability, can feel comfortable. Yesterday I had the opportunity to visit with our member Bertha. Bertha is 83 years young and is an example to all of our members and especially those who may be getting up there in the birthday column. Bertha is in the club everyday and is an inspiration to watch. Her goal when she came to Vision Quest was to get healthy enough to have a back surgery that doctors were afraid to do for fear that she may not survive. Bertha joined and has been a fixture in the club. After a short time she went to another doctor for a second opinion. The second doctor agreed to do the surgery that she needed. Not only that, she has had another back surgery since the first. Bertha has shown that being active, at any age, can lead to a better and more comfortable life. At 83 she shows no signs of slowing down. Bertha will be celebrating her 84th birthday soon and one can only wonder what's in store for her next. Vision Quest is lucky to have a CEO that leads by example. At age 50, Brad Swartz is a man that has discovered the fountain of youth. He competes with college athletes and current professional MMA fighters on a daily basis. When you see Brad at the club working out you immediately see that age is just a number. He attributes his success to working out as if he is 20 and eating to live, not living to eat. Unlike many clubs, we are excited to have a more "mature" base of members. We know that the benefits of a healthy lifestyle reach far beyond any age gap and that it is never too late to become healthy and strong. We believe that we are all athletes. At Vision Quest; age is just a number! Fri, 16 Jul 2010 11:41:52 -0500 It seems that summer has finally arrived here in Seattle. Here is an article from Men's Health about staying comfortable as the temps rise. 5 Ways to Keep Your Cool When the Mercury Spikes If anything is certain in exercise science, it's that each year, a study will come out that flies in the face of what athletes hold as gospel. Take, for example, the recent one about water consumption, from England's University of Exeter. The sporting community has long assumed that drinking large amounts of H2O helps keep body temperature down when outside temperatures soar. Not so, say the British white coats. You can drink water until you're blue in the face, but unless the water is cold to begin with, it won't have the slightest effect on body temp. And that can have dangerous repercussions-more people die each year from heat stroke than from all natural disasters combined. So before you strap on a sweatband and brave the next heat wave, make sure you've cooled your heels with these five guidelines. Check Yesterday's Heat Index Your risk of heat stroke rises sharply if the previous day was hot, according to a recent study by the U.S. Marine Corps. Researchers found that victims of heat-related illnesses often became dehydrated the day before they were stricken with heat stroke. "Being dehydrated not only prevents you from sweating efficiently, increasing your risk of overheating, but also causes your body to redirect blood from your muscles to your skin to aid cooling," says David Martin, Ph.D., an exercise physiologist at Georgia State University and marathon development chair for USA Track & Field. Mind the Water Temperature If you've heard the old tale about drinking room-temperature water to stay cool, disregard it, say researchers at the University of Birmingham, in England. They found that cyclists who consumed 39°F beverages while exercising in hot weather were able to work out longer and harder than those who drank 66°F beverages. Don't Overhydrate Gauge your body's hourly sweat rate by weighing yourself before and after an hour workout (1 pint of sweat = 1 pound lost), says W. Larry Kenney, Ph.D., a Penn State University physiologist. Aim to replace only as much as you've sweat during every hour of exercise. Find Good Cover Ditch cotton T-shirts in favor of fabrics that wick away sweat, ventilate the body, and block the sun. "Sunburned pores are less efficient at releasing sweat," says Martin. So curtail your exercise routine if you're sunburned, because your skin will not thermoregulate well. Cotton tees have an SPF of 5, but sun-blocking fabrics, such as Under Armour's Red Line T-shirt ($40, underarmour.com), offer protection of SPF 30, thanks to their microfiber fabric construction. Precool Your Core If you're competing in any endurance events this summer, take a cue from the U.S. Olympic track-and-field team. When temperatures topped 104°F in Athens, the marathoners donned vests containing frozen gel sticks to cool their cores prior to competition. In doing so, they were able to race harder without overheating and won two of the six medals in the competition. Thu, 15 Jul 2010 15:52:01 -0500 CARDIO VS. STRENGTH-TRAINING WORKOUTS A WH Fitness Face Off In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules. Liz Plosser Passat or Prius? Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether. To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble... To KO fat -- and keep it off... Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts. Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more. And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please. Winner: Strength To squash stress... Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic. Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now Winner: Cardio To love standing naked in front of the mirror... Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear. Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff. Winner: Strength To stay off the sideline Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room. Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game. Winner: Strength To add years to your life Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine. Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels. Winner: Cardio To reach the finish line faster Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence." Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between. Winner: Draw Wed, 14 Jul 2010 11:06:52 -0500 What You Need to Know About H2O Why staying hydrated is key to looking and feeling your absolute best by Bari Lieberman If you're still holding onto the notion that eight cups of water a day is sufficient (I bet you also still believe that you need to wait 30 minutes after eating to go for a swim), you're not working at your body's peak performance level. "Water makes up about 60-70 percent of our body and plays a role in virtually every function in the body - from keeping our blood flowing, our skin healthy and right down to our ability to blink our eyes," Wendy Bazilian, DrPH, RD and author of The SuperFoodsRx Diet says. "Water is our most important nutrient." Sure, hydration is important to survival, but if you are healthy and have access to clean water, death by dehydration probably isn't a major fear. So why should you be concerned with hydration? Even mild dehydration can begin to compromise your health and stifle the effectiveness of your workout. Here are the top four reasons to make sure you stay hydrated at all times. Weight Loss A few years ago Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center found that after drinking about 17 ounces of water, the metabolic rates of the study's participants increased by 30 percent. And the researchers estimated that if a person increases his water consumption by 1.5 liters (51 oz) a day, he would burn an extra 17,400 calories per year. That's about five pounds just from drinking more water. Additionally, a study by Dr. Brenda Davy, an associate professor at Virginia Tech, found that people who drank water before a meal consumed an average of 75 fewer calories at that meal. Better Mental Clarity "Poor hydration leads to increased tiredness, reduced alertness and impaired short-term memory. Good luck with using that as an excuse to your boss. "Even mild dehydration - being only 1-2 percent dehydrated has shown to impair cognitive performance - like the ability to perform mental tests and skills requiring thinking," Bazilian says. Greater Results in the Gym Not seeing gains in the gym? Perhaps a lack of water is to blame. "If you don't hydrate yourself correctly you won't perform very well and you won't see results," American Council on Exercise spokesperson and exercise physiologist Fabio Comana, M.S. says. Muscles are about 80 percent water and dehydration diminishes blood flow to brain, the delivery of nutrients to your muscles and slows down your recovery process. Water also helps reduce the chance of injury and pain because of the key role it plays in keeping joints lubricated. General Appearance While water may not be the fountain of youth, it will help improve dry skin, cracked lips and wrinkles. Water is required to make saliva which is the body's best natural defense against tooth decay, and good hydration helps preserve skin's elasticity and tone. How Much Do You Need? The Beverage Institute For Health & Wellness has created a hydration calculator to help you determine your daily water needs based upon your age, weight, health, environment and activity level, and you can use the Institute of Medicine's recommendation of 3.7 liters (125 ounces) daily for men as a guideline. But if you're physically active, living in a hot climate or taking workout supplements such as creatine, take precautions to consume extra water. Bonus Tip: Recent studies have shown that all hydration does not need to come from fluids. Up to 20 percent of a person's daily intake can come from food sources such as soup, watermelon, spinach and more. Tue, 13 Jul 2010 13:40:31 -0500 Do salads help you lose weight fast? Articles | 22. Jan, 2009 by Jayson Hunter Those seeking rapid fat loss and wanting to lose weight fast should strongly reconsider the salads they are eating for quick weight loss. I believe this so strongly that I am going to provide you three "salad" based weight loss tips so you can be much better educated on this subject. It's just about impossible to gain weight by eating raw vegetables. I mean seriously, you'd have to eat a LOT of veggies. BUT... Salads are a completely different story. It seems like just about everyone thinks when it's time to shed a few pounds they need to start breaking out the salads. Thing is, MOST salads you find at restaurants and fast-food joints are loaded with more fat and calories than a big ole burger. If you're eating a salad topped with cheese, bacon and ranch dressing, well, you're not helping your goal of losing weight any easier. Next time you're thinking about ordering a salad when you're eating out follow these three tips: 1) Ask for the dressing on the side and dip your tongs in the dressing and then pick up some salad. It gives you just enough flavor and keeps the calories under control. Also, while you are chewing your food put your fork down. Do not pick it back up until you are ready to put more food in your mouth. This is a little trick that not only helps you control your intake from a potentially unhealthy salad, but it applies to any of your meals and any type of food you may be eating. 2) Choose a salad that has grilled protein in it such as chicken or fish. The lean protein will help increase the thermic effect of the meal thus burning more calories. Many salads have deep fried chicken added to them which adds a minimum of 200 calories to your so called "healthy" salad. Don't be afraid to ask the waiter or waitress to substitute the protein choice. Every restaurant has grilled chicken or fish. If it isn't on the menu ask them if you could substitute the fried chicken or fish for grilled chicken or fish. They will be glad to oblige with that request and 99% of the time you won't even be charged extra for it. 3) Ask to hold the cheeses and bacon bits. In place of these ask for more fibrous vegetables such as broccoli and cauliflower. The increase in fiber will help burn calories as well as control any rise in blood sugars in case you happened to sneak some bread before your salad arrived. Some keys to losing weight is controlling your total calorie intake as well as controlling the types of calories you consume. Quick weight loss isn't rocket science, but you do need to make some sound decisions. If you want to lose weight fast then eating high calorie salads thinking they are healthy isn't the answer. Be informed about what you put in your mouth and you will find that you will achieve quick weight loss and permanent weight loss. Mon, 12 Jul 2010 18:32:46 -0500 What Is Muscular Strength & Endurance? Overview Muscular strength and endurance can be enhanced through weight/resistance training. Muscular strength is the ability to lift a maximal amount of weight for one repetition. This is similar to a one-repetition maximum bench press test. Muscular endurance is the ability to lift an amount of weight that is submaximal as many times as possible. Muscular strength is built by performing two to five repetitions per exercise, where muscular endurance is built by performing eight to 25 repetitions per exercise. Strength In order to improve muscular strength, lifting heavy amounts of weight will be beneficial. During your training sessions, you want to train your upper and lower body about two to three times per week. For each exercise, use the appropriate amount of weight to successfully perform three to five repetitions. Perform two to four sets per exercise, and rest one to three minutes in between each exercise. Endurance Muscular endurance will be achieved using a much lighter amount of weight for each exercise. You can alternate weeks where one week you can train muscular strength and the next week muscular endurance. You want to train both your lower and upper body two to three times per week. For each exercise use the necessary amount of weight so you can successfully perform 12-25 repetitions per exercise. Perform two to four sets per exercise, and rest one to three minutes in between each exercise. Benefits According to Dr. Judith Flohr from James Madison University, "Muscular strength and endurance can improve posture and prevent injury." This will increase the strength of the abdominal muscles, thereby reducing the risk of back injury. Also, good muscular strength and endurance in the lower body will reduce stress on the lower back. Tendons and ligaments will also become stronger through weight training which will also reduce the risk of injury. Benefits Aside from improved posture and injury prevention, muscular strength and endurance will lead to an increase in lean muscle, and a lower amount of body fat. It is this increase in lean muscle that will lead to a higher metabolism creating a higher calorie burn during rest as well as during exercise. The benefit of less body fat as a result of good muscular strength and endurance can also reduce the risk of cardiovascular disease. Function When training muscular strength and endurance, you can be very sport specific in terms of what you want to focus on. For example, a power lifter will focus on muscular strength in training as this will benefit a power lifter to lift as much weight as possible. An endurance athlete, such as a triathlete, will want to focus primarily on muscular endurance. No matter what your goals are, enhancing muscular strength and endurance can enhance performance in life, fitness and sport. Read more: http://www.livestrong.com/article/82324-muscular-strength-endurance/#ixzz0sugEd23n Tue, 6 Jul 2010 10:40:08 -0500 I think we all understand that there is a difference between hunger and cravings. But it becomes harder to differentiate between the two when food is placed in front of us. In general, when we are actually hungry, any food will do. Although we may have a preference of what sounds good, we really are just ready to eat whatever. Cravings on the other hand are much more specific. We need a specific food and we need it NOW. Because it affects all of us, a lot of research has been done on reducing cravings. What has been found is that individuals that have intense cravings report having vivid images of the food they are craving. In fact, it takes so much brain power that they are unable to complete basic cognitive functions like recalling events or solving math problems. But, it can work in the opposite direction as well. If we direct our brain power toward something productive, cravings may decrease. So what can we take from this? When cravings hit, wait them out. Channel your energy into something productive. I don't believe we can't ever give into cravings, just not too often. And, in order to help prevent cravings to begin with, be sure you are eating consistent, well-balanced meals. This will help to keep blood sugar levels steady and you will notice less cravings and less preoccupation with food. What do you do to reduce cravings? How do you respond to cravings once they hit? Emily Fonnesbeck RD,CD Mon, 5 Jul 2010 12:23:37 -0500 I can't believe it the 4th of July weekend already! The timing of this holiday couldn't be better for me. I have now been home for a week from The Biggest Loser Resort and it has been great. One of the lessons that I learned was the importance of planning ahead. In the past, our 4th of July camping trip was a guaranteed 15 lb weight gain weekend. What's going to make this one different? I have come to realize that having a good time doesn't have to revolve around consuming mass calories. I have a plan. Today I am going to share my plan with you in hopes that is will help you have an enjoyable and successful holiday. For me camping has been a weekend of snacking aimlessly on Chex mix cheese snacks, eating a burger or hotdog whenever the urge hit and drinking cases of pop. Yes pop, I know for some of you your choice of beverage may be different. It may sound like a bummer, but this year we actually planned a menu. Last year we went to the store and bought whatever sounded like we might want to eat. We had a ton of food and of course we couldn't let it go to waste so I tried my hardest to eat everything. Waste not want not right? I have discovered that the coolers that we have that work so well at keeping our junk food cold also work well for fresh healthy foods. We have chicken, steak, stuff for salads and will be able to eat the same way we eat at home. We are bringing our almond milk and cereal for breakfast, we will omelets one morning as well. For lunch we got things to make turkey sandwiches. Suzy and I talked about how and whn we would do our workouts and specifically what those workouts would be. I am confident that this weekend will be one of the best we have had as a family. We intend to stay active with our little boys and take them hiking and swimming in the lake as often as they can handle. My goal is to have the boys completely exhausted when it come time for them to go to bed. Lets make this weekend an active one. Regardless of where you live there will be tons of activities to stay active. Maybe this is the year you hit a July 4th fun run or start an annual whiffle ball tournament. You might be surprised at how willing people are to join you in doing active things if you just mention it. If you know you are going to be going to an event that is focused on food and imbibing, get your workout in ahead of time. One last thing, make sure and revisit your health goals this weekend before heading out and ask yourself if you are doing what you need to to reach them. Holidays are not a free pass. Take some time this weekend for yourself and do the things that you know are going to keep you moving forward. This weekend doesn't have to be one of weight gain and overeating. Make it a great time and enjoy. Fri, 2 Jul 2010 11:08:52 -0500 Personal trainers aren't for everyone, but a trainer provides certain benefits that you can't find when working out on your own. Here are ten reasons a personal trainer may be right for you. Motivation One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health. Individualized program If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals. Efficiency Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a plan and will help you get maximum results in minimum time. Improve technical skills If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well. You are new to exercise If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you. Break through plateaus Ok, you are already in pretty decent shape, but you've been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well. Learn how to go it alone If you ultimately want to learn all the facets of designing your own routines so you don't need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results. Workout Safely A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary. Workout at home Many personal trainers make house calls. If you don't have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room. Lose Weight There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape -- it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal. Thu, 1 Jul 2010 16:33:27 -0500 Researchers have diagnosed over 2000 known phobias or fears. That is a huge number of fears that people struggle with everyday. Here is the interesting part. Guess how many of those 2000 diagnosed fears we are born with. Think about it for a minute, the answer may surprise you. Those same researchers have found that humans are born with 2, that is right, TWO innate fears. The fear of loud noises and the fear of falling are the only fears that we are born with. The rest are learned. So the question is, how do we learn to overcome our fears? We have to do exactly that, learn to overcome fear. Any habit that is learned can be unlearned. Unfortunately, sometimes unlearning habits is harder than learning them. Often it takes longer and come sometimes be physically uncomfortable but it can be done. The thing about fear is that it must be faced. We will never overcome fear by running from it. The first step in overcoming a fear, or fears is to identify that fear. Second we must acknowledge that fear and third we need to develop the steps we need to take to beat that fear. Our minds are like a giant storage cabinet. Inside those files are all of the experiences we have had throughout our lives. When we face a situation we draw form those files to decide how we are going to react. That is the key. WE decide how we are going to react to a situation. If we have operated out of fear most of our lives, we will more than react with fear. In order to stop living out of fear we must reprogram and refile our reactions. It starts with one act of courage. It starts by decidng that we are going to react to situations differently than we have in the past. After we react positively enough times those old negastive files will be replaced ant thrown out with the trash. It will become easier and easier to react in the way that will move us forward toward where we want to go. As I said earlier fear and old habits can be unlearned. The process does take longer than initially learning something because we must first unlearn and then relearn the new habit. The act of unlearning takes work. We have to commit to our new thought patterns and choose to implement those new ideas at the appropriate times rather than reacting as we have in the past. This can be difficult because even though we may know our habits haven't been working they are familiar to us and therefore easier even if the results we have achieved have been less than ideal. In essence, we may have to be uncomfortable as we begin facing our fears. As we relearn our new habits, that uncomfortableness will subside and will become easier and more natural. Today is a great time to start facing our fears and stop living out of that fear. become fearless! Wed, 30 Jun 2010 16:00:04 -0500 I'm sitting in the Las Vegas airport a proud man. I was able to find supper that was healthy and within my calorie range! Sounds like a little thing, but airports have been my place of struggle for many years. I had a salad from Baja Fresh. I asked them to hold the fried tortilla strips and cheese and had salsa instead of dressing. I ate it and am typing this blog completely satisfied. They didn't even look at me like I was a creature from another planet when I asked them to make my salad a little different. Next stop was to get something to drink. I'm off the pop now and thought maybe a bottle of tea would be good to drink. Guess what the second ingredient was on the "anti-oxidant rich" green tea was. High fructose corn syrup. On the diet it was crystallized fructose and phenylalanine or whatever. I got my water bottle out and filled it up at the fountain. I have worked to hard to start taking shortcuts. Speaking of shortcuts, today I decided that rather than going on a regular hike that I was going to climb the mountain across from the resort. It really is a mountain. It was a 1 mile hike straight up the side. I found the trailhead and took off. Even though it was steep, the trail was well marked. For a while. As I climbed higher and the terrain got tougher I began to question my common sense. About 3/4 of the way up I saw an opening that looked like a good way to go, a shortcut. From where I was standing it looked like it would definitely be easier going once I got up a short wall. I scaled the wall and was in a deep crack in the mountain. I continued about 20 feet before I came to a dead end. I was left with two options. Sit there and wait for someone to get me or turn around and go back the way I came and try and find a different way. Well I wasn't about to wait around for someone to figure out that I had been an idiot and come looking for me. I went back down scaled the face I had climbed up, which was much more intimidating standing on top looking down. I made it down and continued up the way I should have the first time. When I got to the top of the mountain I thought about what had happened and how that relates to my own life and quite possibly yours. When things got a little difficult I started looking for a shortcut. I knew that if I stayed on the path I was on that I would eventually get to the top. When the good idea buzzer went off in my brain to look for the easier way, it sounded like a good plan. It wasn't. How many times in life are we on the right path when an easier route seems to appear. We all want to get where we want to go quickly. The problem is that often times our "shortcuts" are anything but that. We start out on the shortcut with best intentions only to find out it was the wrong decision. It is those moments that we have to get real with ourselves. We can sit there and cry and wait to be rescued or we can turn around, go back the way we came and get back on the path that we know is going to take us to our ultimate destination. Often times when I take a shortcut I will stand there and think "Why did I do this again?' I may stand there paralyzed by the thought of having made a bad call; almost as if doing nothing is somehow better than acknowledging I screwed up and head back to where I went off track. I couldn't have asked for a better lesson to learn on my last day at The Biggest Loser Resort. Today I know where I want to go and that taking shortcuts isn't going to get me there any quicker. For me it's time to stop taking shortcuts and stay on the path that I know is going to take me where I want to go. How about you? No More Shortcuts! In my next blog I will be giving a recap of my entire stay at Fitness Ridge as well as sharing my numbers from my 2 weeks there. (I am not disappointed!) See you tomorrow! Sat, 26 Jun 2010 20:36:50 -0500 Here is some information from a great article I found online. -It's hard to eat healthily, especially at work. A number of companies have sprung up to supply workers with healthy snacks. But is this really necessary, and are there other options? This article suggests a different approach to eating healthily at work.Healthy Snacks at Work may be Better than Brown-Bag Lunches Any frugal or green living guide will suggest that employees "brown-bag" their lunches (though to be truly frugal and eco-friendly it's better to bring a reusable container instead). Frequently, however, busy workers either don't have time for lunch, or don't make time. Even cerebral desk jobs leave the employee hungry, since thinking is hungry work. Brown bag or no brown bag, a worker may turn to the vending machine for fuel, then wonder why he's twenty pounds heavier. At this stage the worker might turn to a snack delivery service. For anywhere from $5-$10 a package, companies will mail customers a snack box containing fruit like cherries and grapes, nuts, and other healthy nibbles. Snack boxes are definitely better than skipping lunch in favor of cookies and candy, but they're hardly cost-effective or eco-friendly. Not only will the customer spend over $25 a week on these snacks, she contributes to a wasteful habit: The package must be mailed, and the box it came in must be disposed of. Do-It-Yourself Healthy Snacks For Work As an alternative to mail order snack boxes, an employee might also exchange a small weekly effort for considerable savings of money and waste. The first step, then, would be to acquire compartmentalized containers--for this method he needs one plastic container per day spent in the office, and the willingness to go food shopping at the weekend. Each weekend, the working person gathers together and processes (i.e. cuts up) a variety of healthy snacks and arranges them in the containers. The boxes then go into the fridge and one is packed into the briefcase or purse each morning.If not in the habit of visiting the fridge first thing each morning, the worker can place a note near somewhere that he will be (the coffee-maker, for example). The idea is to make it impossible to forget a snack box.Now, for a fraction of the cost and limited waste, the employee has healthy snacks that can sit on her desk for grazing throughout the day. Where Can Healthy Snacks be Bought?A farmer's market, where available, is the best option. The produce is fresh, local, and can be examined before purchase; visiting a farmer's market is also a fun excuse to get out of the house. Almost everything at a farmer's market will be in season, so the costs are lower, too. Second best is a local produce stand.Supermarket produce and deli sections would be the next choice, and are in most cases more convenient. While specialty health food stores are increasingly popular, prices there are often inflated. If cost is an issue, stick to supermarkets and pick no-frills stores which spend less time on presentation and advertising, passing on the savings to customersThe shopper may also wish to investigate food co-ops and membership-based discount stores, particularly if he wants to buy dry goods in bulk. The trick is to never buy more food than can be used up before it goes off. What Healthy Snacks are Best?Look for produce that is seasonal, and which comes in bite-sized pieces. Also try to avoid foods that are messy, too juicy or which cannot be eaten in one bite. The exception would be citrus, which can be rested on their own peel and eaten one section at a time.Here are some examples:Fruit: Berries, cherries, cherry tomatoes, figs, grapes, small citrus (satsumas, tangerines, clementines) Vegetables: Pieces of celery, carrot, broccoli, cauliflower, radishes Nuts: Pistachios, cashews, brazil nuts, almonds, walnuts, shell peanuts Other: Jerky, dried fruit Avoid prepackaged items such as granola bars. They are expensive, come with in-built waste, and are often packed with sugar. Over time, the worker will be able to better gauge how much to pack for a day. By cutting out most sugar he will also likely find that his energy levels are much higher, and that the scales become kinder, too. It only takes a few minutes each weekend to assemble the snack packs, and the end result is far better for the body, productivity, the environment, and the pocket book.This article does have some great tips for the everyday worker. However, always remember to check with your meal plan before adding any snacks into your day......keep watching the emails for more and more information....... Zach FD Auburn Wed, 23 Jun 2010 12:47:33 -0500 Well, as I anticipated last night, my day was much better today. I started the morning with an 8.5 mile hike in which I set a personal record. When I got done I walked back up the trail to meet some of my group and was able to add another 4 miles to my distance. This was before breakfast so I feel like I got off to a pretty good start to the day. Today I was thinking about some of the struggles I have had with my weight and other personal things. I was thinking about how I was coming up with excuses as to why I was in the situation. The reasons I had given myself seem pretty good at the time but today all they were were excuses. We are funny beings. Many of us will think of all of our excuses before we ever begin an endeavor. "I've tried everything" seems to be a favorite for those of us that struggle with weight. As soon as we face a little difficulty we automatically say to ourselves; "See, I knew this would happen. What would happen if we stopped making excuses? How amazing could our lives be? What could we accomplish? Unfortunately, many people will never know because they are too comfortable making excuses and blaming others for their position in life. Let me share a couple of stories I have heard this week and then you ask yourself how good your excuses are. On Monday I ate supper with a lady who has a pacemaker. It keeps her heart beating. She has had several struggles with health in her life, wears a pacemaker that is implanted in her body, and she does marathons. Oh yeah, she also tears it up here during the workouts. How good is your excuse sounding now? Need some more? I had dinner tonight with a gentleman who has survived two devastating car wrecks. He has lived for months in a halo for a broken neck. He has been paralyzed and had doctors he was going to live on pain narcotics for ever. He is here doing every workout and taking care of himself even after the doctors had pretty much written him off. He may have one of the best excuses I have ever heard, but you know what? He chooses not to make any. He simply does the best he can. His goal is to get healthy so that he can be an example to his grown children. There are other great stories here, but I'm not going to share anymore. If hearing those two don't show that we need to stop making excuses as to why we can't do something and focus on why we can, not much will. I, for one, am going to really think about how I justify any difficult situation I am in before I throw out some lame excuse as to why I am creating my situation from now on. Next time things are a little tough I want you to ask yourself, "Just how good is my excuse?" I promise I will. Tue, 22 Jun 2010 21:05:14 -0500 Summer........Summer.....Summer Time you may find yourself at a BBQ, a local resturant or even a birthday party or two. Well here are some tips ( rules ) to live by: Restaurant Rules 101 We live in a society where families go out for meals at restaurants just as much as, if not more than, they eat at home. Eating out, though endlessly fun, can have negative effects on your family's nutrition because you don't always know how your meals are being prepared and what is going in them, and because we tend to order things on menus that are less healthy than the kinds of foods we would make for ourselves at home. But if you know you are the kind of family that will inevitably eat out at restaurants a lot, there are small changes your family can make to help keep your restaurant experiences both clean and healthy. It is your job as parents to make sure your kids are well informed about healthy choices versus unhealthy ones, so that when a menu is handed to them, they are already poised to make the right selection. It is important to teach kids about the nature of "indulgence," and the art of balance and moderation when it comes to eating what they like. As much as we want our children to use wisdom and awareness about what they consume, we also want them to enjoy their experience of eating and food, and even revel in some of their favorite tastes and flavors. Eating out is a perfect opportunity to practice this balance as a group, so you should take advantage of these moments to teach everyone about the merits of holding back, alongside the joys of treating oneself. Here are some basic rules that we like to live by when we go out to eat; we talk about them with our kids, so that the joy of dining out is never taken for granted, and the awareness about food is always present. Let's take a look. Restaurant Rules 101 Avoid anything fried or breaded. Avoid eating too much (or any) bread before the meal; we sometimes even tell the waiter not to bring any to the table, which helps keep temptation at bay. Frankly, if you're about to consume an entire meal, you certainly don't need to fill up on bread, which is usually white bread anyway. Be warned. If you're going to order appetizers, try to keep them salads and veggies. The last thing you need is a meal on top of another meal. Sharing is caring, and we love to use the sharing rule when we go out to eat. Restaurant portions are often huge, especially for kids, so sharing main courses is a practical (and economical) way to not waste food (and money). It's also a great way to try various things at once. Avoid "kiddie menus," which are usually replete with fried foods like chicken fingers and mozzarella sticks. Instead, make it a game with your kids to identify the healthiest options, even if these happen to be on the grown-up menu, and encourage your children to think like adults when it comes to ordering their food. Avoid ordering soft drinks, and instead opt for water all around. Avoid adding salt to your meal, as this is typically not something restaurant chefs hold back on in the kitchen. Encourage your kids to find the lean protein on the menu, and look for the vegetable sides that they might like. Avoid ordering dessert, and instead suggest that you all eat some fruit together when you get home-if anyone even has an appetite by then. FD AUBURN - ZACH Tue, 22 Jun 2010 13:38:03 -0500 Today is a good day... no matter what they say. My personal client (Sharee) came to our session pretty much in tears this afternoon. She had a very large account at work pulled out from underneath her and lost a very large commission. The account was so large that she was actually afraid she would lose her job. She tried cancelling her session at the last minute and wanted to go push herself back into work. I told her that she could not last minute cancel and had to stay for her workout. After an angry-ish rant she agreed. We started our session off using the focus pads and boxing gloves. After beating on me for about 20 minutes, her frown began to turn into a smile (apparently hitting your trainer is fun.) We finished off with some weights and ab exercises and then did a cool-down stretch. While stretching, she once again began to tear up. I asked her what was wrong and she told me "absolutely nothing". She was so grateful I made her stay and helped her workout her anger and frustrations. At the end she gave me a huge hug and thanked me with as much sincerity as I have ever heard. Some times working out with your trainer is a little more than sweat. That is why I do what I do! How many people can tell a story like that at the end of your workday Mon, 21 Jun 2010 22:04:42 -0500 If You Think You Can or Think You Can't, Either Way You're Right After last week, I feel a little bad to report that life isn't a big bowl of cherries here at The Biggest Loser Resort today. It was a rough day and it all started with a genuine compliment from someone. What are you talking about Matt? How can a compliment mess up your day? Let me explain. Last night I didn't sleep well. I can tell I am losing weight and my body has changed a lot in the past week. I was actually worried that someone might say something today and someone did. The reason I struggled with this is because for some reason when people tell me I am looking good or that they can tell I am losing weight, I almost always take a day off and go eat. The day turns into two and often turns into a week until I am back where I Started. I don't know why, but it seems like a positive comment from someone gives me permission to slack off. Rather than going out and feeding my face, I stopped into the office of one of the staff here at Fitness Ridge. As I told her what happened and how I reacted, I realized how out of line my thinking was. Rather than appreciating the fact that someone was recognizing my hard work, I was trying to make it harder on myself. I set a goal for the day to stick to the nutrition plan and finish all my workouts. I did that. Now at the end of the day, I sit here and realize that if I am going to have long term and lasting results, I have got to change the way I see myself and more importantly the way I talk to myself. Unless I am willing to accept praise and appreciate the work I am doing today I am always going to go right back to where I started. Things, especially weight loss, don't have to always be hard. I have been making it hard on myself by feeling like I have to be in constant struggle in order to being doing a good job. These thoughts have led me to struggle in other areas that I don't need to struggle in as well. Today I finally recognized them and on top of that, I verbalized them. I made it through the day and feel that I will pick up where I left off last week tomorrow. The focus this week. Change the way I talk to myself. I am worth it and don't have to make things difficult on myself in order to acheive success. As one of the trainers said today, "Don't let the only person standing in the way of your success be YOU!" Great advice at a great time. Success isn't a bad thing. Let's focus on the positives and learn that things don't always have to difficult in order to get positive results! Mon, 21 Jun 2010 21:07:34 -0500 The Self Fulfilling Prophecy... Many people have heard the term self fulfilling prophecy at one time or another during their life. Although having heard it, many have never thought about what it is. Simply put, our beliefs affect our behaviors. Most of the time it is the negative beliefs that will manifest themselves. As I was working out this morning I started thinking about some of my own thought patterns in the past and how almost all of the negative things I said to myself did or began to become true. Let me give you an example. When I first won The Biggest Loser, I would read the internet and see that people were saying that I was going to gain all of my weight back. I had never met these people, these people didn't know me, but somehow what they were writing about me stuck with me. At first I would say that they had no idea what they were talking about. After being away from the show for nearly a year, I did begin to gain weight. When I first realized how much weight I had gained, my thoughts weren't: "I'll just get back to work." They were: "Oh my gosh they were right." I was letting what other people had said affect me so deeply that I began to talk to myself in negative ways. I remember thinking, "You always do this, do something great for yourself and then try and wreck it." Do you see the pattern? Rather than appreciate the weight I had kept off and work to re-lose the weight I had gained, I began to behave worse. It is almost like, rather than try and prove the nay-sayers wrong, I has trying to prove them right. There will always be detractors to your success. People who don't want to see you succeed. DO NOT be your own biggest detractor. Think about what you are saying to yourself. The more negative things that you dwell on, the more negative things YOU are going to produce. There will always be plenty of people who will tell you that you can't do something. The only person who can make you not do something is you. I have had my struggles with weight, but I am going to win because I believe I will. As I have mentioned in some of my past blogs, I have hit a plateau and the numbers haven't been dropping. I am not going to sit back and say, "Well I guess this is just what I am going to weigh. I'm not going to be able to be as fit as I would like." I am going to focus on the solutions. I have seen progress and know that I can reach the level of fitness that I desire. One thing I do know is that having a negative attitude can only hinder my progress. How are you speaking to yourself? Are the words you are using going to help or hinder your success? I hope you will work with me to change from negative self talk, which will lead to self defeat; to positive self talk which will open doors in life that you may have thought were permanently closed. Thu, 17 Jun 2010 21:12:25 -0500 I stumbled across a great article which I pasted below for your information. Recently with the increase in temperture and calorie deficit I thought it would be important to share such great stuff......ENJOY! The TRUTH about Empty Stomach Cardio by Joel Marion Over the weekend I hit the gym with my buddy Mikey for a morning cardio workout. Now, I say "cardio", but really it was a metabolic resistance training session. If you're unfamiliar with the term, the simple definition for metabolic resistance training is "cardio with weights". We'll cover this more in detail in another update so as not to get too off topic. So we're about 10 minutes into the workout and Mikey looks like he's in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was. "I didn't eat anything for breakfast." Me: Why the heck not? "I thought that's what you're supposed to do if you want to burn the most fat from your morning workouts." Uh oh. Perhaps you're still believing this old myth just like good ol' Mikey, so allow me to take a moment to dispel it. The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast. Seems to make sense, but research has proven this to be wrong. Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts. In fact, one study showed the exact opposite-those who had a small meal first burned more calories and more fat than the empty stomach group. How can this be? The reason is rather simple if you think about it. I was kicking butt and taking names with my workout, and Mikey was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn't), the major trade off is performance. And why does performance matter? Well, if you can't perform at an optimal level and put forth maximal effort, then you are not going to be burning an optimal amount of calories-period. The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they're not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I'm not sure. Whatever the reason, popular philosophy doesn't always mean correct philosophy, and this is one such instance. So I'll leave you with some practical recommendations: At the very minimum, have a couple scoops of whey before any morning "cardio" workout. That said, if it's still negatively affecting your performance, you need to go a bit further. The meal doesn't have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein. Give it about a half hour to begin digesting and then hit your workout. Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss. Don't be like my friend Mikey and have a crappy workout because you didn't eat. As I shared with you, the research shows that's not going to make a difference anyway. Instead, eat your Wheaties (figuratively speaking) and then dominate your workout! Myths will always be myths and the more you feed your engine the better the car will run .....thats all i got for ya. Zach - Fitness Director - Vision Quest Auburn Tue, 15 Jun 2010 13:00:14 -0500 "Until one is committed, there is hesitancy~ the chance to draw back, always ineffectiveness. Concerning all acts of initiative (and creation) there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: That~ the moment one definitely commits oneself, then Providence moves too. All sort of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one's favor all manner of unforeseen incidents and meetings and materal assistance, which no man could have dreamed would have come his way. I have learned a deep respect for one of Goethe's couplets: "Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it." Quotation from: The Scottish Himalayan Expedition, By W. H. Murray JAESEN / jaesenr@visionquestsportandfitness.com Mon, 14 Jun 2010 20:32:32 -0500 According to the U.S. Surgeon General, nearly 75% of all illnesses are directly related to lifestyle. When you consider the significance of such a staggering figure, it's easy to understand how an investment in influencing the lifestyle choices of your company's employees can greatly impact the overall health of your business. A Fitness and Wellness Program is proven to increase the productivity and performance of your company. Vision Quest Sport and Fitness is dedicated to understanding your business, assessing your risks, identifying your needs and improving the performance of your most valuable asset; Your employees. Vision Quest will design custom tailored programs that enhance your company's ability to recruit and retain personnel, increase productivity, reduce absenteeism, decrease turnover, alleviate worksite stress and reduce health care costs. Plus we will show you how this partnership can actually provide you with significant return on your investment. Vision Quest Sport and Fitness will educate and motivate your employees to reach their fitness goals. Our certified personal trainers will complete an assessment and design a program including diet and nutrition advice based on your employees' specific needs. This benefit includes two sessions with a personal trainer and a follow up reprogram every thirty days. Vision Quest Sport and Fitness can help your company reduce health related illnesses which are caused by obesity, stress, high blood pressure, high cholesterol and diabetes. Taking good care of your employees diet and fitness needs will have a dramatic effect in lowering health care costs for your company. The Vision Quest Corporate Wellness Team will visit your company for on site enrollments, assessments, benefit fairs and health fairs. We also provide nutritional and weight management seminars to teach your employees how to successfully combine a balanced diet with an exercise program to reach their goal. For a complete proposal about this benefit, please contact : Jaesen Rapinan / District Corporate Wellness Director: jaesenr@visionquestsportandfitness.com Mon, 14 Jun 2010 16:21:42 -0500 Thu, 18 Mar 2010 12:36:17 -0500 Keep watching for workout and nutrition tips, coming events, new classes, club updates and MORE! Tue, 9 Feb 2010 16:45:32 -0500 Come visit us! Tue, 9 Feb 2010 16:44:39 -0500