People often think if they eat healthy then they are health.
In today’s environment nothing can be further from the truth. While it is best to eat healthy for fat loss and energy and sleep needs, it is only part of the puzzle today.
There are hundreds of studies showing the negative effects of certain pollutants. From carcinogens in soy products that have been processed under high heat and the burnt part of steak to phthalates which are linked to hormone imbalance.
Your body is most likely holding onto toxins it CANNOT let go of without the proper nutrients to assist your bodies normal ability to detoxify.
There has been a debate for quit a long time about the possible negative effects of phthalates.
We are seemingly unable to dodge these chemicals since they are found in plastic bottles, cosmetics, some toys, hair conditioners, and fragrances, even some man made food has plastic like compounds that affect our health.
Now the tables are turning in favor of the few who are not influenced by big money big money companies and truly care about the truth behind the thousands of new chemicals discovered each year.
Scientists have linked only a few of these 10’s of thousands of chemicals to sexual deformities in babies and more modern diseases like obesity and diabetes.
The problem is that phthalates suppress male hormones and sometimes mimic female hormones.
“Commonly used phthalates may undervirilize humans,” concluded a study by the University of Rochester. The study, which was small, based its conclusion, in part, on measurements of “anogenital distance” — the distance between the anus and the genitals, which is typically twice as long for males as for females. Some scholars believe that shrinkage of this distance reflects “feminization” of male anatomy.
In China, researchers found that female rats given phthalates gave birth to males with a penis deformity called hypospadias (in which the urethra exits the side or base of the penis, not the tip).
Hypospadias is found in boys in which the urinary tract opening is not at the tip of the penis. Bending of the penis on erection may be associated and is known as chordee.
Many other animal studies around the world have found similar results.
“Accumulating human epidemiological data point to a relationship between adverse fetal development and phthalate exposure,” concluded an article this spring in the journal Trends in Endocrinology and Metabolism. In June 2009 the Endocrine Society — composed of thousands of doctors in the field — issued a powerful warning that endocrine disruptors including phthalates are “a significant concern to public health.”
Increasingly, endocrinologists are concluding that the mounting evidence is enough to raise alarms.
Now of course the American Chemistry Council is looking out for their butts and all who pay their salaries, arguing that phthalates are not a problem, that they do not migrate out of products easily and that they quickly break down in the body.
What??? Okay, can you believe the sentence you just read?
First they denied the chemicals migrate out of the products, then they said the chemicals break down quickly in the body. Are you freakin kidding me? Who cares if they break down quickly or not? I don’t want them entering my body I the first place.
First of all it’s obvious by their statement we do absorb them because we cannot get away from them. It’s not like we’re exposed to these products only once per week or month.
Secondly, many registered dieticians and doctors will say our body has a natural ability to detoxify itself. While that was true at one time, that time has come and gone it was many years ago before modern mans toxic pollutants. Let’s get this straight.
YOUR BODY CANNOT BREAK DOWN ALL OF THE CHEMICALS IT IS EXPOSED TO ON A DAILY BASIS.
It is overwhelmed with pollutants and once again eating well is a small battle in a huge war against chemicals in our society today.
James Yager, a professor of toxicology at the Johns Hopkins Bloomberg School of Public Health, agrees that there are huge uncertainties but says that pregnant women and children should be cautious. “When my wife was pregnant, we worried about drinking or smoking,” Professor Yager said. Now, he said, he would be more focused on exposure to chemicals such as phthalates in baby bottles.
Dr. Theo Colborn, the founder of the Endocrine Disruption Exchange, goes further. She tells researchers working with her to toss out plastic water bottles and use stainless steel instead. “I don’t have plastic food containers in my house,” she added. “I use glass.”
Certain phthalates have been banned from new toys sold in the United States, but kids continue to be exposed to these chemicals from the moment they are conceived. Dr. Ted Schettler of the Science and Environmental Health Network says that the way regulators examine risks — studying the impact of one chemical at a time — is bankrupt, for we’re exposed to a cocktail of them daily. So do we ask to be piliced onve again by big brother? Or can we handle this on our own without more regulation? i tink we all know the answer. There is too much money to ose and we do not have the funds to fight them so we much rely on big brother to get a clue from all who care to make that change for us all. Our voices have never been more powerful than they are today. So speak up.
Regulation is so pathetic that there’s not even disclosure when products contain phthalates.
So ya think we need to cleanse our systems or what?
This is the reason I have the best cleanse on the market and it has helped many thousands of people to become healthier and many have been taken off of their blood pressure, diabetes and/or cholesterol meds by their doctors due to the change in their lifestyle.
remember my slogan, Change your mind Change your life and live by it.
Monday, July 20, 2009
Thursday, July 2, 2009
I ranked 12 fitness trends of 2009 from worst to best
Looking at the trends for fitness this year. What I have been talking about for the past several years of has finally caught up to mainstream exerciser and trainers.
What is the #1 exercise trend in 2009? I have 12 of the best but only 1 is on my list
The high-tech stuff was great for a while but no matter how high tech a piece of equipment is, it cannot substitute natural momvents of the body in a low tech environment.
Infomercial gadgets are great, but they always become a great place to hang your clothes.
Almost everybody in America now has a treadmill with underwear on it in the corner and/or weights under their bed being weighed by years of dust-bunnies they have collected. Oh my god did I just write dust-bunnies?
48 percent of gym memberships will decrease in 2009.
The American Council on Exercise (ACE), America’s leading authority on fitness and announced the top ten fitness trends for 2009 based on an annual survey of its extensive worldwide network of personal trainers, group fitness experts, advanced health and fitness specialists and lifestyle and weight management consultants.
My last place pick, the worst of the best:
#12 Stability balls
Originally developed for physical-rehabilitation patients, stability balls challenge the stabilizing muscles of the spine and work core muscles..
Pros: almost anyone can use the ball to increase CORE strength and stability and decrease back pain and it can be fun
Cons: You may need an instructor, it's difficult to learn proper form, the thought is since it’s a good workout that it's all you need to do. On the contrary, this type of workout should not be performed more than twice per week, then after gaining the strength you need, back off to once per week or once every-other week. It is important to challenge yourself and progress in your workouts. Over working stabilizers can cause injury. So it is not an ongoing routine.
#11 • Technology-Based Fitness on T.V.
Look for 2009 to provide more interactive video games like Wii or Dance Dance Revolution that provide fitness benefits, as well as new inventions to make exercising a more engaging experience. This is for the person who really doesn’t care to exercise. Or is intimidated to enter a health facility. While these ideas are great for getting people moving they will have limited benefits.
Pros: WII is great for getting your kids off their butt while on the PC and adults who are intimidated by the gym or too lazy to go. This mind-set toward movement or exercise is the best thing to come along in the fitness world to help people work out longer.
Cons: Research from the University of Michigan Health System shows that actual sports burn three to four times more calories than virtual exercise.
Everybody loves gadgets, but what ends up happening is it becomes a great place to hang your clothes. Almost everybody in America now has a little treadmill in the corner with clothes on it or a fold-up one under the bed.
Video games shouldn't replace "real" activities that challenge the body in real life situations. I feel Wii or Dance Revolution is on the cutting edge of helping more people to move and I applaud their efforts, but it is not the answer to being fit. It’s only a stepping stone to more.
#10 Pilates yes pliates beat stability balls and WII
Originally used by dancers focuses on core stabilization. Breathing and spine alignment are emphasized.
Pros: slow and controlled, it's low impact and good for those with bad knees and previous injuries. Less worry about injury b/c of instructor with you and it can be used several times per week. Can help to strengthen joints.
Cons: you can’t do it at home you must have an apparatus and /or instructor. Has a false sense of strength., You will not gain any kind of real strength that is going to keep you safe in the long run b/c you are lying down and not mimicking daily life and an emergency like running after your child into the street which requires explosive energy and strength.
#9 Yoga
Pros: offers greater flexibility, it’s relaxing, releases tension in the body, and helps to stabilize the mind as well as adding strength. And you are not lying down, the body is challenged in many different positions.
Cons: emergency like running after your child into the street which requires explosive energy. Explosive type of movements are used more than you may think. When surprised, catching yourself when you trip, making split decision when riding a bike to stop from falling or playing any sport. Strength is limited in yoga vs adding weights to mimic daily movement.
i.e. picking up a basket of laundry although not explosive, how can yoga prepare you for a lift in this position when weight is not used in yoga?.
• #8 friend activities:
Basketball, volleyball, training for a marathon, or taking a day-long bike ride are great ways to compete with others.
PROS calling your friends get out and move with a friend. Remember move more today than you did yesterday. Progressive changes are most beneficial.
CONS people often limit themselves to weekends only with these exercises and it can cause injury. The body never adapts and when you are in your late 30’s and older your connective tissue is less forgiving due to competitive inactivity. And If you are one of the ladies and decide you want to enlist another female partner to walk with in the morning to gain health and talk together you are NOT exercising if you are not out of breath and able to talk gossip.
#7 Individual and group personal training
In one-on-one time with a personal trainer, you can have a plan created that suits your body and lifestyle. The group training trend offers the same benefits, but in a small group.
Pros: Accountability, personalization, and great workouts CAN make personal training effective. Group personal training is cheaper than private training and can offer better results. When people exercise in a group they work 10 times harder than alone.
Cons: Personal trainers are still not regulated in any way, most trainers suck even in the best health club.
And regardless of their great ability to motivate and have the greatest education, if they do not apply what you have learned then what good are they? This happens more than you may know. The fitness industry is moving toward becoming regulated.
#6 Kranking
Pros: Arm-ergometer or upper-body cycling exercise. It’s increasing in popularity and fitness centers in 2009.
One of the best core and cardio-training exercises is upper-body rotation while standing. Kranking is a great alternative for people with lower body limitations. Foot surgery, pregnant women, obese people who can’t walk…to those who want o give their legs a break and changing your routine from the traditional workouts.
Cons: it is hard and can be boring. Try 10 minutes with varied resistance. and it limits workouts to the upper body
#5 Zumba and other dance workouts .
Dance-based classes are all the rage this year! Zumba, a fitness program inspired by Latin dance, combined with cardiovascular exercise. Look at dancing with the stars contestants. Some start in good shape and others are in ok shape. By the end they are as fit as they have ever been.
Keep in mind cardiovascular training does not mean you are training in an aerobic state, nor do you need to perform aerobics to become aerobically fit.
Pros: Zumba, you'll burn calories, feel energized, and do moves that your body has not done since you were a child.
What many may not realize is you are not limiting your results by working your cardio vascular system only. It takes strength to perform these moves.
Cons: can be hard for uncoordinated people to keep up with the choreography and it is important to change the routine like any other exercise program to gain the results you seek for fitness. You body will adapt if you do not make weekly changes to increase your intensity.
#4 Interval training
Bouts of high- and low-intensity exercise routines have been used by trainers for a long time. Sprinting and jogging between sets of strength training exercises.
Pros: Intervals increase calorie expenditure and after-burn, so calories are burned even long after the exercise is over.
Research has shown this to be the most beneficial way to lose fat fast. Burst training type routines are THE way to become fit fast. Good news is your exercise session will be over in 30-40 minutes max.
Cons: high- intensity intervals can be There's no social aspect like gossiping with your friend during the training. You will have to find the competitor inside to stay motivated to keep high intensity..
#3 boot-camp style workouts
Finances are tough for some and boot camp workouts are not limited to a brick and mortar building.
It's costing many memberships for health clubs who don’t conform.
• Pros:
boot camp programs can expend up to 600 calories depending on the persons metabolic rate and fitness level. The exercises are diverse and you are part of a team that is routing for each other. Another form of HIIT
Better than aerobic training b/c the cardiovascular and musculo-skeletal systems all work in unison.
Cons: It will ruin your ego guys, listen to your body and admit to the instructor what your past injuries are to help modify any moves until such you may be able to perform at a higher level.
Note: if you were in perfect shape then you would not need to boot camp class. It’s always god to have something to look forward to.
• #2 Kettlebells:
Pros kettlebell training gets back to basic training that requires functional, whole body movements and strength.
You will simultaneously developing strength, cardiovascular health and create muscular balance. not just biceps and chest during one workout then back and tris for another. Kettlebell routines and the like are whole body workouts and will make you fit in a short period of time.
CONS can be hard to start with this type of program and you need an instructor.
#1 CrossFit and cross-training
Pros: requires little or no equipment, there's a feeling of belonging.
The online workouts are free and you exercise your whole body.
Focuses on short, high-intensity workouts. The functional moves are simple and often left out of a training routine when exercising on machines. Pull-ups, squats, gymnastics drills, and kettle-ball exercises are the most important exercises anyone, regardless of the goal must have as part of their daily routine. This type of training will enhance our efforts to attain your goals in a shorter period of time than those who just perform the exercise itself. You’ll jog longer without training to jog longer, play tennis longer without playing tennis longer and so on.
You workouts are short like kettlebell training and HIIT
Cons: it’s challenging and you will progress past limitations and muscles that have not been used and challenged for a while. Usually those who sit many hours per day have the most limitations.
What is the #1 exercise trend in 2009? I have 12 of the best but only 1 is on my list
The high-tech stuff was great for a while but no matter how high tech a piece of equipment is, it cannot substitute natural momvents of the body in a low tech environment.
Infomercial gadgets are great, but they always become a great place to hang your clothes.
Almost everybody in America now has a treadmill with underwear on it in the corner and/or weights under their bed being weighed by years of dust-bunnies they have collected. Oh my god did I just write dust-bunnies?
48 percent of gym memberships will decrease in 2009.
The American Council on Exercise (ACE), America’s leading authority on fitness and announced the top ten fitness trends for 2009 based on an annual survey of its extensive worldwide network of personal trainers, group fitness experts, advanced health and fitness specialists and lifestyle and weight management consultants.
My last place pick, the worst of the best:
#12 Stability balls
Originally developed for physical-rehabilitation patients, stability balls challenge the stabilizing muscles of the spine and work core muscles..
Pros: almost anyone can use the ball to increase CORE strength and stability and decrease back pain and it can be fun
Cons: You may need an instructor, it's difficult to learn proper form, the thought is since it’s a good workout that it's all you need to do. On the contrary, this type of workout should not be performed more than twice per week, then after gaining the strength you need, back off to once per week or once every-other week. It is important to challenge yourself and progress in your workouts. Over working stabilizers can cause injury. So it is not an ongoing routine.
#11 • Technology-Based Fitness on T.V.
Look for 2009 to provide more interactive video games like Wii or Dance Dance Revolution that provide fitness benefits, as well as new inventions to make exercising a more engaging experience. This is for the person who really doesn’t care to exercise. Or is intimidated to enter a health facility. While these ideas are great for getting people moving they will have limited benefits.
Pros: WII is great for getting your kids off their butt while on the PC and adults who are intimidated by the gym or too lazy to go. This mind-set toward movement or exercise is the best thing to come along in the fitness world to help people work out longer.
Cons: Research from the University of Michigan Health System shows that actual sports burn three to four times more calories than virtual exercise.
Everybody loves gadgets, but what ends up happening is it becomes a great place to hang your clothes. Almost everybody in America now has a little treadmill in the corner with clothes on it or a fold-up one under the bed.
Video games shouldn't replace "real" activities that challenge the body in real life situations. I feel Wii or Dance Revolution is on the cutting edge of helping more people to move and I applaud their efforts, but it is not the answer to being fit. It’s only a stepping stone to more.
#10 Pilates yes pliates beat stability balls and WII
Originally used by dancers focuses on core stabilization. Breathing and spine alignment are emphasized.
Pros: slow and controlled, it's low impact and good for those with bad knees and previous injuries. Less worry about injury b/c of instructor with you and it can be used several times per week. Can help to strengthen joints.
Cons: you can’t do it at home you must have an apparatus and /or instructor. Has a false sense of strength., You will not gain any kind of real strength that is going to keep you safe in the long run b/c you are lying down and not mimicking daily life and an emergency like running after your child into the street which requires explosive energy and strength.
#9 Yoga
Pros: offers greater flexibility, it’s relaxing, releases tension in the body, and helps to stabilize the mind as well as adding strength. And you are not lying down, the body is challenged in many different positions.
Cons: emergency like running after your child into the street which requires explosive energy. Explosive type of movements are used more than you may think. When surprised, catching yourself when you trip, making split decision when riding a bike to stop from falling or playing any sport. Strength is limited in yoga vs adding weights to mimic daily movement.
i.e. picking up a basket of laundry although not explosive, how can yoga prepare you for a lift in this position when weight is not used in yoga?.
• #8 friend activities:
Basketball, volleyball, training for a marathon, or taking a day-long bike ride are great ways to compete with others.
PROS calling your friends get out and move with a friend. Remember move more today than you did yesterday. Progressive changes are most beneficial.
CONS people often limit themselves to weekends only with these exercises and it can cause injury. The body never adapts and when you are in your late 30’s and older your connective tissue is less forgiving due to competitive inactivity. And If you are one of the ladies and decide you want to enlist another female partner to walk with in the morning to gain health and talk together you are NOT exercising if you are not out of breath and able to talk gossip.
#7 Individual and group personal training
In one-on-one time with a personal trainer, you can have a plan created that suits your body and lifestyle. The group training trend offers the same benefits, but in a small group.
Pros: Accountability, personalization, and great workouts CAN make personal training effective. Group personal training is cheaper than private training and can offer better results. When people exercise in a group they work 10 times harder than alone.
Cons: Personal trainers are still not regulated in any way, most trainers suck even in the best health club.
And regardless of their great ability to motivate and have the greatest education, if they do not apply what you have learned then what good are they? This happens more than you may know. The fitness industry is moving toward becoming regulated.
#6 Kranking
Pros: Arm-ergometer or upper-body cycling exercise. It’s increasing in popularity and fitness centers in 2009.
One of the best core and cardio-training exercises is upper-body rotation while standing. Kranking is a great alternative for people with lower body limitations. Foot surgery, pregnant women, obese people who can’t walk…to those who want o give their legs a break and changing your routine from the traditional workouts.
Cons: it is hard and can be boring. Try 10 minutes with varied resistance. and it limits workouts to the upper body
#5 Zumba and other dance workouts .
Dance-based classes are all the rage this year! Zumba, a fitness program inspired by Latin dance, combined with cardiovascular exercise. Look at dancing with the stars contestants. Some start in good shape and others are in ok shape. By the end they are as fit as they have ever been.
Keep in mind cardiovascular training does not mean you are training in an aerobic state, nor do you need to perform aerobics to become aerobically fit.
Pros: Zumba, you'll burn calories, feel energized, and do moves that your body has not done since you were a child.
What many may not realize is you are not limiting your results by working your cardio vascular system only. It takes strength to perform these moves.
Cons: can be hard for uncoordinated people to keep up with the choreography and it is important to change the routine like any other exercise program to gain the results you seek for fitness. You body will adapt if you do not make weekly changes to increase your intensity.
#4 Interval training
Bouts of high- and low-intensity exercise routines have been used by trainers for a long time. Sprinting and jogging between sets of strength training exercises.
Pros: Intervals increase calorie expenditure and after-burn, so calories are burned even long after the exercise is over.
Research has shown this to be the most beneficial way to lose fat fast. Burst training type routines are THE way to become fit fast. Good news is your exercise session will be over in 30-40 minutes max.
Cons: high- intensity intervals can be There's no social aspect like gossiping with your friend during the training. You will have to find the competitor inside to stay motivated to keep high intensity..
#3 boot-camp style workouts
Finances are tough for some and boot camp workouts are not limited to a brick and mortar building.
It's costing many memberships for health clubs who don’t conform.
• Pros:
boot camp programs can expend up to 600 calories depending on the persons metabolic rate and fitness level. The exercises are diverse and you are part of a team that is routing for each other. Another form of HIIT
Better than aerobic training b/c the cardiovascular and musculo-skeletal systems all work in unison.
Cons: It will ruin your ego guys, listen to your body and admit to the instructor what your past injuries are to help modify any moves until such you may be able to perform at a higher level.
Note: if you were in perfect shape then you would not need to boot camp class. It’s always god to have something to look forward to.
• #2 Kettlebells:
Pros kettlebell training gets back to basic training that requires functional, whole body movements and strength.
You will simultaneously developing strength, cardiovascular health and create muscular balance. not just biceps and chest during one workout then back and tris for another. Kettlebell routines and the like are whole body workouts and will make you fit in a short period of time.
CONS can be hard to start with this type of program and you need an instructor.
#1 CrossFit and cross-training
Pros: requires little or no equipment, there's a feeling of belonging.
The online workouts are free and you exercise your whole body.
Focuses on short, high-intensity workouts. The functional moves are simple and often left out of a training routine when exercising on machines. Pull-ups, squats, gymnastics drills, and kettle-ball exercises are the most important exercises anyone, regardless of the goal must have as part of their daily routine. This type of training will enhance our efforts to attain your goals in a shorter period of time than those who just perform the exercise itself. You’ll jog longer without training to jog longer, play tennis longer without playing tennis longer and so on.
You workouts are short like kettlebell training and HIIT
Cons: it’s challenging and you will progress past limitations and muscles that have not been used and challenged for a while. Usually those who sit many hours per day have the most limitations.
Friday, June 26, 2009
Six hours of exercise in 6 minutes
I love being right. Who doesn't?
Here is an article in the NY times proving my historical results though science and application rather than just application and nothing else to back it up as I did for so many years when i trained elite athletes and CEO's of fortune 100 companies.
I am not going to put a twist on it . You can refer to what I wrote on one of my first blogs called "Hate aerobic training? then don't do it"
http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em
just in case the link is erased over time I copied the text and placed it below.
Can You Get Fit in Six Minutes a Week?
By GRETCHEN REYNOLDS
A few years ago, researchers at the National Institute of Health and Nutrition in Japan put rats through a series of swim tests with surprising results. They had one group of rodents paddle in a small pool for six hours, this long workout broken into two sessions of three hours each. A second group of rats were made to stroke furiously through short, intense bouts of swimming, while carrying ballast to increase their workload. After 20 seconds, the weighted rats were scooped out of the water and allowed to rest for 10 seconds, before being placed back in the pool for another 20 seconds of exertion. The scientists had the rats repeat these brief, strenuous swims 14 times, for a total of about four-and-a-half minutes of swimming. Afterward, the researchers tested each rat’s muscle fibers and found that, as expected, the rats that had gone for the six-hour swim showed preliminary molecular changes that would increase endurance. But the second rodent group, which exercised for less than five minutes also showed the same molecular changes.
The potency of interval training is nothing new. Many athletes have been straining through interval sessions once or twice a week along with their regular workout for years. But what researchers have been looking at recently is whether humans, like that second group of rats, can increase endurance with only a few minutes of strenuous exercise, instead of hours? Could it be that most of us are spending more time than we need to trying to get fit?
The answer, a growing number of these sports scientists believe, may be yes.
“There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, says Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing research from Gibala’s lab is turning that idea on its head. In one of the group’s recent studies, Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.
More from Gretchen Reynolds
Faster, Higher, Stronger
Fitness and Nutrition News
Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. “The number and size of the mitochondria within the muscles” of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, “changes in the volume of the mitochondria can have a big impact on endurance performance.” In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. The short, intense workouts aided in weight loss, too, although Gibala hadn’t been studying that effect. “The rate of energy expenditure remains higher longer into recovery” after brief, high-intensity exercise than after longer, easier workouts, Gibala says. Other researchers have found that similar, intense, brief sessions of exercise improve cardiac health, even among people with heart disease.
There’s a catch, though. Those six minutes, if they’re to be effective, must hurt. “We describe it as an ‘all-out’ effort,” Gibala says. You’ll be straying “well out of your comfort zone.” That level of discomfort makes some activities better-suited to intense training than others. “We haven’t studied runners,” Gibala says. The pounding involved in repeated sprinting could lead to injuries, depending on a runner’s experience and stride mechanics. But cycling and swimming work well. “I’m a terrible swimmer,” Gibala says, “so every session for me is intense, just because my technique is so awful.”
Meanwhile, his lab is studying whether people could telescope their workouts into even less time. Could a single, two- to three-minute bout of intense exercise confer the same endurance and health benefits as those six minutes of multiple intervals? Gibala is hopeful. “I’m 41, with two young children,” he says. “I don’t have time to go out and exercise for hours.” The results should be available this fall.
Here is an article in the NY times proving my historical results though science and application rather than just application and nothing else to back it up as I did for so many years when i trained elite athletes and CEO's of fortune 100 companies.
I am not going to put a twist on it . You can refer to what I wrote on one of my first blogs called "Hate aerobic training? then don't do it"
http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em
just in case the link is erased over time I copied the text and placed it below.
Can You Get Fit in Six Minutes a Week?
By GRETCHEN REYNOLDS
A few years ago, researchers at the National Institute of Health and Nutrition in Japan put rats through a series of swim tests with surprising results. They had one group of rodents paddle in a small pool for six hours, this long workout broken into two sessions of three hours each. A second group of rats were made to stroke furiously through short, intense bouts of swimming, while carrying ballast to increase their workload. After 20 seconds, the weighted rats were scooped out of the water and allowed to rest for 10 seconds, before being placed back in the pool for another 20 seconds of exertion. The scientists had the rats repeat these brief, strenuous swims 14 times, for a total of about four-and-a-half minutes of swimming. Afterward, the researchers tested each rat’s muscle fibers and found that, as expected, the rats that had gone for the six-hour swim showed preliminary molecular changes that would increase endurance. But the second rodent group, which exercised for less than five minutes also showed the same molecular changes.
The potency of interval training is nothing new. Many athletes have been straining through interval sessions once or twice a week along with their regular workout for years. But what researchers have been looking at recently is whether humans, like that second group of rats, can increase endurance with only a few minutes of strenuous exercise, instead of hours? Could it be that most of us are spending more time than we need to trying to get fit?
The answer, a growing number of these sports scientists believe, may be yes.
“There was a time when the scientific literature suggested that the only way to achieve endurance was through endurance-type activities,” such as long runs or bike rides or, perhaps, six-hour swims, says Martin Gibala, PhD, chairman of the Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing research from Gibala’s lab is turning that idea on its head. In one of the group’s recent studies, Gibala and his colleagues had a group of college students, who were healthy but not athletes, ride a stationary bike at a sustainable pace for between 90 and 120 minutes. Another set of students grunted through a series of short, strenuous intervals: 20 to 30 seconds of cycling at the highest intensity the riders could stand. After resting for four minutes, the students pedaled hard again for another 20 to 30 seconds, repeating the cycle four to six times (depending on how much each person could stand), “for a total of two to three minutes of very intense exercise per training session,” Gibala says.
More from Gretchen Reynolds
Faster, Higher, Stronger
Fitness and Nutrition News
Each of the two groups exercised three times a week. After two weeks, both groups showed almost identical increases in their endurance (as measured in a stationary bicycle time trial), even though the one group had exercised for six to nine minutes per week, and the other about five hours. Additionally, molecular changes that signal increased fitness were evident equally in both groups. “The number and size of the mitochondria within the muscles” of the students had increased significantly, Gibala says, a change that, before this work, had been associated almost exclusively with prolonged endurance training. Since mitochondria enable muscle cells to use oxygen to create energy, “changes in the volume of the mitochondria can have a big impact on endurance performance.” In other words, six minutes or so a week of hard exercise (plus the time spent warming up, cooling down, and resting between the bouts of intense work) had proven to be as good as multiple hours of working out for achieving fitness. The short, intense workouts aided in weight loss, too, although Gibala hadn’t been studying that effect. “The rate of energy expenditure remains higher longer into recovery” after brief, high-intensity exercise than after longer, easier workouts, Gibala says. Other researchers have found that similar, intense, brief sessions of exercise improve cardiac health, even among people with heart disease.
There’s a catch, though. Those six minutes, if they’re to be effective, must hurt. “We describe it as an ‘all-out’ effort,” Gibala says. You’ll be straying “well out of your comfort zone.” That level of discomfort makes some activities better-suited to intense training than others. “We haven’t studied runners,” Gibala says. The pounding involved in repeated sprinting could lead to injuries, depending on a runner’s experience and stride mechanics. But cycling and swimming work well. “I’m a terrible swimmer,” Gibala says, “so every session for me is intense, just because my technique is so awful.”
Meanwhile, his lab is studying whether people could telescope their workouts into even less time. Could a single, two- to three-minute bout of intense exercise confer the same endurance and health benefits as those six minutes of multiple intervals? Gibala is hopeful. “I’m 41, with two young children,” he says. “I don’t have time to go out and exercise for hours.” The results should be available this fall.
Friday, June 19, 2009
brain fitness
It was once thought that the frontal lobe of our brain stopped learning by an early age. Dr joe dispenza author of “Evolve your brain” said we now know the frontal lobe continues to grow and learn until we die.
Michael cole was on my radio show and talked about how to stimulate your brain and make it fun at the same time. He also talked about the importance of it and comments on his partner Dr. Paul Nussbaum's approach to brain health.
Dr. Paul Nussbaum promotes a 5 pillar approach to a healthy brain:
1.) Nutrition: Omega 3, healthy foods, etc
2.) Physical Fitness: regular forms of exercise
3.) Socialization: Connecting with friends and family (opposite of isolation)
4.) Spirituality (Yoga, Prayer, Mediation, etc) (Down time, stress relief, inward focus)
5.) Brain Fitness (complex and novel forms of mental stimulation)
www.fitbrains.com provides many of the stimulus needed for brain health. I played all of the games and loved them. Got pissed a couple of times because i ran out of time while trying to figure a higher level out.
Try these games daily, even for 10 minurtes per day and reap the rewards of a healthier brain.
Michael cole was on my radio show and talked about how to stimulate your brain and make it fun at the same time. He also talked about the importance of it and comments on his partner Dr. Paul Nussbaum's approach to brain health.
Dr. Paul Nussbaum promotes a 5 pillar approach to a healthy brain:
1.) Nutrition: Omega 3, healthy foods, etc
2.) Physical Fitness: regular forms of exercise
3.) Socialization: Connecting with friends and family (opposite of isolation)
4.) Spirituality (Yoga, Prayer, Mediation, etc) (Down time, stress relief, inward focus)
5.) Brain Fitness (complex and novel forms of mental stimulation)
www.fitbrains.com provides many of the stimulus needed for brain health. I played all of the games and loved them. Got pissed a couple of times because i ran out of time while trying to figure a higher level out.
Try these games daily, even for 10 minurtes per day and reap the rewards of a healthier brain.
Friday, June 12, 2009
I love being cutting edge. STOP drinking tap water
I love being cutting edge and have guests on my show that share information the world needs to know about.
This article came from the San Francisco chronicle about the dangers of water in water treatment plants. This is NOt an isolated incident, all water treatment plants across America need to be replaced.
My guest was Llano and he wrote a book called "Don't drink the water" He is am expert on water contamination.
Stop drinking your tap water NOW.
That is what he calls the gaping wound near Redding known to everybody else as the Iron Mountain Mine, which is widely regarded by scientists as one of the most polluted places in the world.
The project manager for the Environmental Protection Agency said he once dropped a pen in some running water inside the mine and when he recovered it, it was coated in copper. The water is so acidic that droplets eat holes in blue jeans and dissolve the stitching on boots, much like battery acid.
Sugarek stood Thursday in a shaft once known as the Richmond Mine. It is the source of the toxic stew that has polluted the Sacramento River and its tributaries for more than a century, killed thousands of fish and turned a once-majestic mountain into a hellish breeding ground for nasty bacterial slime that helps create what geologists say is the "world's worst water."
But on this day Sugarek was full of hope, despite the dismal surroundings. The EPA was recently awarded $20.7 million in federal stimulus funds to clean up the heavy metals that have flowed into and accumulated at the bottom of the Keswick Reservoir for decades, threatening fish if not people. Sugarek said the metals have settled to the bottom and do not affect the quality of the drinking water.
The money, combined with $10 million already budgeted for the project, will pay for construction of three pumping stations, piping and the hydraulic dredging of the 170,000 cubic yards of fine toxic metals that to this day coat the bottom of the Spring Creek arm of the reservoir.
Separating out the solids
"What we're trying to deal with now is the 50 years of stuff that has accumulated at the bottom of the reservoir since it was built," said Sugarek, who has been working at the Toxic Superfund site for 20 years. "This is an important management area for California's water supply, and toxic chemicals are flowing down."
Sugarek said the idea is to clean up the site, not restore the ecosystem, so other areas are not contaminated. He said a storm could stir up the sludge in reservoir. The plan then is to dredge the area over the next 18 months, pump the fine sediments up to a treatment center that will separate out the solids. The toxic sediments will then be dried out and dumped into a 12-acre pit on nearby federal land. The pit will be lined with thick plastic sheets and then covered and planted over.
Prospecting in 1860s
The work is expected to employ as many as 300 people over three years. In the end, Sugarek hopes, the threat to waterways, including the Sacramento River, should have ended.
The trouble began in the 1860s when gold and silver prospectors first discovered the mountain, about 9 miles northwest of Redding.
Poisonous runoff
The real damage began when a company called Mountain Copper took over the 4,400-acre mine in the 1890s and began to supply sulfuric acid to refineries in the Bay Area. At the turn of the century, it was the largest copper mine in California, and a small city of laborers lived on the mountain. Twenty cavities the size of office buildings were drilled into the mountain.
Much of the work on the Richmond Mine occurred during World War II, leaving the entire mountain scarred.
The mining operation turned to rubble what was originally a 200-foot-thick by 3,000-foot-long underground deposit of pyrite, exposing it to oxygen, water and bacteria that combined to create the poisonous runoff. Water that flowed out of the shaft where the pyrite lay formed bluish blocks of acid salt, which deer sometimes used as salt licks.
The Bureau of Reclamation built an earthen dam in 1963 to block the steady flow of sludge, but it would often overflow during heavy winter rains and the copper and metals would get into the Sacramento River.
The mine was finally abandoned in 1966 and collapsed in on itself shortly after that. The problem, it seemed, only got worse.
Lethal blend of copper, iron
Tens of thousands of fish have been killed since then. By the time the EPA took over management of the area in the 1980s, a ton of acidic water and heavy metals a day were flowing into the river, Sugarek said. The water in the debris dam was blood red from a mixture of iron and copper.
Desperate, the EPA built the Slick Rock Creek Retention Dam in 2004, which captured 98 percent of the sludge. The sludge is dried and dumped in the open pit mine on top of the mountain. Now the EPA is concentrating on the leftover mess.
But money cannot completely resolve the problem. Researchers recently found six unique strains of bacteria that live in a bed of pink slime that is part of a little-understood biochemical cycle that devours iron, produces sulfuric acid, and creates a nightmarish broth of copper, zinc and arsenic. That toxic broth will continue pouring out of the mine forever, or until someone figures out a way to neutralize the chemical and biological reactions, scientists say.
"We spent a good deal of time trying to see if we could shut it down, and our conclusion was that we couldn't," said Sugarek, adding that the only hope is for some future innovation or new technology. "We know we can continue what we are doing for 100 years. The estimate is that it will take the mountain about 3,000 years to use up all the pyrite."
The damp, dark passage where Sugarek stood Thursday was nothing compared with the hellish alien environment deeper inside the mine. There, chemical reactions drive temperatures up to 130 degrees, the water is almost pure sulfuric acid, and stalactites and stalagmites of acid salt cover the walls.
Dissolving aluminum, skin
"If you go back 1,500 feet, the temperature is 100 degrees, you start to see the acid salts and it smells like sulfur," Sugarek said. "You don't want to use an aluminum ladder because it will just dissolve."
A NASA scientist once sent a robot into the bowels of the mine. It did not return, Sugarek said. Nobody that he knows of has been killed, but Sugarek said a worker testing the water above the debris dam suffered "some exfoliation of the skin" after his rubber raft was punctured and he was forced to swim to safety.
Little help from owner
The elderly owner of the property, Ted Arman, who bought the 3,500-foot mountain from the last mining company for $100,000, has not been much help, proposing a resumption of mining in addition to construction of a 200-foot-tall marble statue of Jesus Christ.
Sugarek said rockslides and dam failures are still concerns.
"We have shut the leak off," he said. "What we're worried about is that a discharge from the debris dam during a big storm could cause an environmental disaster."
This article came from the San Francisco chronicle about the dangers of water in water treatment plants. This is NOt an isolated incident, all water treatment plants across America need to be replaced.
My guest was Llano and he wrote a book called "Don't drink the water" He is am expert on water contamination.
Stop drinking your tap water NOW.
That is what he calls the gaping wound near Redding known to everybody else as the Iron Mountain Mine, which is widely regarded by scientists as one of the most polluted places in the world.
The project manager for the Environmental Protection Agency said he once dropped a pen in some running water inside the mine and when he recovered it, it was coated in copper. The water is so acidic that droplets eat holes in blue jeans and dissolve the stitching on boots, much like battery acid.
Sugarek stood Thursday in a shaft once known as the Richmond Mine. It is the source of the toxic stew that has polluted the Sacramento River and its tributaries for more than a century, killed thousands of fish and turned a once-majestic mountain into a hellish breeding ground for nasty bacterial slime that helps create what geologists say is the "world's worst water."
But on this day Sugarek was full of hope, despite the dismal surroundings. The EPA was recently awarded $20.7 million in federal stimulus funds to clean up the heavy metals that have flowed into and accumulated at the bottom of the Keswick Reservoir for decades, threatening fish if not people. Sugarek said the metals have settled to the bottom and do not affect the quality of the drinking water.
The money, combined with $10 million already budgeted for the project, will pay for construction of three pumping stations, piping and the hydraulic dredging of the 170,000 cubic yards of fine toxic metals that to this day coat the bottom of the Spring Creek arm of the reservoir.
Separating out the solids
"What we're trying to deal with now is the 50 years of stuff that has accumulated at the bottom of the reservoir since it was built," said Sugarek, who has been working at the Toxic Superfund site for 20 years. "This is an important management area for California's water supply, and toxic chemicals are flowing down."
Sugarek said the idea is to clean up the site, not restore the ecosystem, so other areas are not contaminated. He said a storm could stir up the sludge in reservoir. The plan then is to dredge the area over the next 18 months, pump the fine sediments up to a treatment center that will separate out the solids. The toxic sediments will then be dried out and dumped into a 12-acre pit on nearby federal land. The pit will be lined with thick plastic sheets and then covered and planted over.
Prospecting in 1860s
The work is expected to employ as many as 300 people over three years. In the end, Sugarek hopes, the threat to waterways, including the Sacramento River, should have ended.
The trouble began in the 1860s when gold and silver prospectors first discovered the mountain, about 9 miles northwest of Redding.
Poisonous runoff
The real damage began when a company called Mountain Copper took over the 4,400-acre mine in the 1890s and began to supply sulfuric acid to refineries in the Bay Area. At the turn of the century, it was the largest copper mine in California, and a small city of laborers lived on the mountain. Twenty cavities the size of office buildings were drilled into the mountain.
Much of the work on the Richmond Mine occurred during World War II, leaving the entire mountain scarred.
The mining operation turned to rubble what was originally a 200-foot-thick by 3,000-foot-long underground deposit of pyrite, exposing it to oxygen, water and bacteria that combined to create the poisonous runoff. Water that flowed out of the shaft where the pyrite lay formed bluish blocks of acid salt, which deer sometimes used as salt licks.
The Bureau of Reclamation built an earthen dam in 1963 to block the steady flow of sludge, but it would often overflow during heavy winter rains and the copper and metals would get into the Sacramento River.
The mine was finally abandoned in 1966 and collapsed in on itself shortly after that. The problem, it seemed, only got worse.
Lethal blend of copper, iron
Tens of thousands of fish have been killed since then. By the time the EPA took over management of the area in the 1980s, a ton of acidic water and heavy metals a day were flowing into the river, Sugarek said. The water in the debris dam was blood red from a mixture of iron and copper.
Desperate, the EPA built the Slick Rock Creek Retention Dam in 2004, which captured 98 percent of the sludge. The sludge is dried and dumped in the open pit mine on top of the mountain. Now the EPA is concentrating on the leftover mess.
But money cannot completely resolve the problem. Researchers recently found six unique strains of bacteria that live in a bed of pink slime that is part of a little-understood biochemical cycle that devours iron, produces sulfuric acid, and creates a nightmarish broth of copper, zinc and arsenic. That toxic broth will continue pouring out of the mine forever, or until someone figures out a way to neutralize the chemical and biological reactions, scientists say.
"We spent a good deal of time trying to see if we could shut it down, and our conclusion was that we couldn't," said Sugarek, adding that the only hope is for some future innovation or new technology. "We know we can continue what we are doing for 100 years. The estimate is that it will take the mountain about 3,000 years to use up all the pyrite."
The damp, dark passage where Sugarek stood Thursday was nothing compared with the hellish alien environment deeper inside the mine. There, chemical reactions drive temperatures up to 130 degrees, the water is almost pure sulfuric acid, and stalactites and stalagmites of acid salt cover the walls.
Dissolving aluminum, skin
"If you go back 1,500 feet, the temperature is 100 degrees, you start to see the acid salts and it smells like sulfur," Sugarek said. "You don't want to use an aluminum ladder because it will just dissolve."
A NASA scientist once sent a robot into the bowels of the mine. It did not return, Sugarek said. Nobody that he knows of has been killed, but Sugarek said a worker testing the water above the debris dam suffered "some exfoliation of the skin" after his rubber raft was punctured and he was forced to swim to safety.
Little help from owner
The elderly owner of the property, Ted Arman, who bought the 3,500-foot mountain from the last mining company for $100,000, has not been much help, proposing a resumption of mining in addition to construction of a 200-foot-tall marble statue of Jesus Christ.
Sugarek said rockslides and dam failures are still concerns.
"We have shut the leak off," he said. "What we're worried about is that a discharge from the debris dam during a big storm could cause an environmental disaster."
Sun, pill, sunscreen. Which is useless, good and best?
Are all sun screens the same? do we need the SUN for vit D or can we just take a pill? The latest info you must know to protect your skin? UVA UVB SPF LMNOP.
confused? So am I.
listen sat 7amCST trainstation fitness show
on www.theticket.com
Leading Dermatologists say, high SPF numbers alone don’t offer enough!
Dermatologists are warning that SPF protection is important to protect skin from the sun's UVB rays . But unless you’re also protected from UVA rays, your skin is still at risk.
Damage from exposure to UVA rays is the #1 cause of premature aging in women and men.
THE DANGERS OF medication sunscreeen and the sun
Antibiotics like tetracycline, certain antihistamines and topical antimicrobials can cause sun sensitivity and are among the most common meds.
Few people know a number of common medications can intensify the effects of sunlight, greatly raising the risk of burning, rashes and other skin problems, even after only a little time in the sun.
Visible symptoms can be delayed 24 hours to several days. And phototoxic reaction occurs when a person ingests the drug or substance, then spends time in the sun exposing the skin to ultraviolet rays exciting molecules of the ingested substance,
This causes damage to tissue — severe redness and sunburn, for example — that is almost immediately apparent.
It's been shown that an SPF of 8 will reduce the production of Vitamin D by 95%.
There are a variety of foods that contain Vitamin D. Eggs, sardines, and mackeral all contain Vitamin D at various levels.
Linus Pauling Institute recommends 2,000 IU's of Vitamin D per day.
The proper balance is important and you should probably be tested for your levels. Too high Vit D can pull calcium from the bone. Too low can prevent mineralization of the bone and lower immune system and may have a role in lung, breast and colon cancer.
Research is shows that with the chemical sunscreen can increase the absorption of the bug repellent.
Canadian study, applying the chemical sunscreen then a bug repellent increase the aborption by 10 percent when compared to using the repellent on its own.
Applying the repellent first then the sunscreen increase permeation by 47 percent and mixing the two together showed a 630 percent absorption of the sunscreen.
When using the combination sunscreen/bug repellent together it could create a very toxic siutation for children. Simply because sunscreens need to be applied more frequently and bug repellents only once. Children are more susceptible because their skin is thinner and the chemical is easily absorbed and they have less body mass to deal with the excessive chemicals.
There are some natural alternatives that are very effective without creating a toxic load on the body.
Zinc oxide is a mineral that provides a physical sunblock of UVA/UVB rays. The one downside is the white film it leaves. There are some micronized formulations of zinc oxide that reduce the white appearance of the product.
In the realm of bug repellent Cactus Juice contains the natural prickly pear and emollients that can really deter assaults of mother nature.
Now that was a ton to absorb, but certainly needed because most people don't care to put on protection in the first place, doing it in vain with the wrong type of protection would be frustrating.
confused? So am I.
listen sat 7amCST trainstation fitness show
on www.theticket.com
Leading Dermatologists say, high SPF numbers alone don’t offer enough!
Dermatologists are warning that SPF protection is important to protect skin from the sun's UVB rays . But unless you’re also protected from UVA rays, your skin is still at risk.
Damage from exposure to UVA rays is the #1 cause of premature aging in women and men.
THE DANGERS OF medication sunscreeen and the sun
Antibiotics like tetracycline, certain antihistamines and topical antimicrobials can cause sun sensitivity and are among the most common meds.
Few people know a number of common medications can intensify the effects of sunlight, greatly raising the risk of burning, rashes and other skin problems, even after only a little time in the sun.
Visible symptoms can be delayed 24 hours to several days. And phototoxic reaction occurs when a person ingests the drug or substance, then spends time in the sun exposing the skin to ultraviolet rays exciting molecules of the ingested substance,
This causes damage to tissue — severe redness and sunburn, for example — that is almost immediately apparent.
It's been shown that an SPF of 8 will reduce the production of Vitamin D by 95%.
There are a variety of foods that contain Vitamin D. Eggs, sardines, and mackeral all contain Vitamin D at various levels.
Linus Pauling Institute recommends 2,000 IU's of Vitamin D per day.
The proper balance is important and you should probably be tested for your levels. Too high Vit D can pull calcium from the bone. Too low can prevent mineralization of the bone and lower immune system and may have a role in lung, breast and colon cancer.
Research is shows that with the chemical sunscreen can increase the absorption of the bug repellent.
Canadian study, applying the chemical sunscreen then a bug repellent increase the aborption by 10 percent when compared to using the repellent on its own.
Applying the repellent first then the sunscreen increase permeation by 47 percent and mixing the two together showed a 630 percent absorption of the sunscreen.
When using the combination sunscreen/bug repellent together it could create a very toxic siutation for children. Simply because sunscreens need to be applied more frequently and bug repellents only once. Children are more susceptible because their skin is thinner and the chemical is easily absorbed and they have less body mass to deal with the excessive chemicals.
There are some natural alternatives that are very effective without creating a toxic load on the body.
Zinc oxide is a mineral that provides a physical sunblock of UVA/UVB rays. The one downside is the white film it leaves. There are some micronized formulations of zinc oxide that reduce the white appearance of the product.
In the realm of bug repellent Cactus Juice contains the natural prickly pear and emollients that can really deter assaults of mother nature.
Now that was a ton to absorb, but certainly needed because most people don't care to put on protection in the first place, doing it in vain with the wrong type of protection would be frustrating.
Thursday, June 4, 2009
Dallas Stars strength coach JJ McQueen on benefits of burst training
youtube video link below
JJ and I worked out together and since we both are strong believers of burst training for any goal in fitness we decided to put this little video together.
You'll see JJ training a couple of the younger players. It starts out slow, watching one person workout for 40 seconds. Then you will see the clock for 40 seconds. Why the clock? I have no clue. lol.
Then you will see more exercises I'll bet you have not seen before or thought they may not be for you and your goals.
Everyone, no matter the fitness goal, even if you just like to jog or perform yoga burst training will launch you towrd your goal.
You can refer to the blog I wrote called "Hate aerobic training? then don't do it" for detailed info about burst training in one of my earliest blogs.
Watch the whole video here
http://www.youtube.com/watch?v=s-WYkRkUVxk
JJ and I worked out together and since we both are strong believers of burst training for any goal in fitness we decided to put this little video together.
You'll see JJ training a couple of the younger players. It starts out slow, watching one person workout for 40 seconds. Then you will see the clock for 40 seconds. Why the clock? I have no clue. lol.
Then you will see more exercises I'll bet you have not seen before or thought they may not be for you and your goals.
Everyone, no matter the fitness goal, even if you just like to jog or perform yoga burst training will launch you towrd your goal.
You can refer to the blog I wrote called "Hate aerobic training? then don't do it" for detailed info about burst training in one of my earliest blogs.
Watch the whole video here
http://www.youtube.com/watch?v=s-WYkRkUVxk
Stress No More- end sugar cravings, cold hands and feet, lose fat
Many people have too much stress in their life and over stimulate their adrenal glands. The best thing you can do is support your adrenal glands. Many say to breath deeply, mediate and all that jazz, While I am aware of the power of mediation and do not dismiss it. I will say if you drink energy drinks, have caffeine and mental stress everyday, you will not be able to relax your mind long enough to gain benefit from meditation because you will not be able to pay attention long enough to get into that state.
Being sleep deprived is a big concern for many, you will notice the blog next to this one talks about the importance of sleep and fat loss as well as immune strength.
You may want to sleep earlier and sleep through the night but may not be able to due to the stress your body is under from caffeine, stimulants in some supplements for weight loss, mental stress such as family and finances, and not sleeping. See the cycle here?
One of the best supplements one this planet is called Stress No More. It does NOT cut out cortisol nor would I ever promote such a silly thing you may have seen on T.V.
What Stress No More does is supports the adrenal glands which are constantly being stimulated and the allows them to work the way they want to. Stress No More does not stimulate them to work harder like the stressors mentioned above which shows up as symptoms like these.
Cold hands and feet, sugar cravings, trouble sleeping, fat gain, being moody and low energy.
These are just a handful of more symptoms of adrenal fatigue.
Visit www.21daybodymakeover.com and learn more about Stress No More
Get your life back
Being sleep deprived is a big concern for many, you will notice the blog next to this one talks about the importance of sleep and fat loss as well as immune strength.
You may want to sleep earlier and sleep through the night but may not be able to due to the stress your body is under from caffeine, stimulants in some supplements for weight loss, mental stress such as family and finances, and not sleeping. See the cycle here?
One of the best supplements one this planet is called Stress No More. It does NOT cut out cortisol nor would I ever promote such a silly thing you may have seen on T.V.
What Stress No More does is supports the adrenal glands which are constantly being stimulated and the allows them to work the way they want to. Stress No More does not stimulate them to work harder like the stressors mentioned above which shows up as symptoms like these.
Cold hands and feet, sugar cravings, trouble sleeping, fat gain, being moody and low energy.
These are just a handful of more symptoms of adrenal fatigue.
Visit www.21daybodymakeover.com and learn more about Stress No More
Get your life back
Wednesday, June 3, 2009
Tips for the World's Best Protein
If you ordered the 21 day cleanse, 30 day fat loss or the World's Best Protein by itself make sure to watch this video on youtube for tips
http://www.youtube.com/watch?v=gFGl3VeM9oo>
http://www.youtube.com/watch?v=gFGl3VeM9oo>
Do you sleep uninterrupted from 11pm to 6am? If not you may have fat to lose
Amended at the bottom:
Resolution for interrupted sleep and trouble falling asleep:
What is normal sleep? Most people think they sleep well when asked. The typical response when I ask is more often than not is that they sleep well. Only when I probe deeper do they reveal they get up once or even twice per night to go to the bathroom. But they go right back to sleep. In this blog you will find how interrupted sleep even once per night to go to the bathroom will increase your chances of adding fat or preventing you from losing what you have.
The conclusion of some groundbreaking research shows exercise is most likely not enough; including two new studies released Monday.
Scientists have found and known for several years now that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.
It could explain why so many Americans who are chronically sleep-deprived also are overweight.
Nutritionist, personal trainers and those alike in the health care industry that keep themselves informed about the latest in the health and fitness industry have been sharing this with their clients for some time.
"We know the obesity epidemic is due to overeating — too big portions, too much rich food and too little activity — but why do we crave too much of these rich foods?
Sleep does indeed appear to be an important piece of the weight-control puzzle, says Stanford University sleep researcher Emmanuel Mignot, who also is releasing new research.
This percentage takes on a special significance when balanced against the fact that an estimated 63% of American adults do not get the recommended seven to eight hours of uninterrupted sleep a night, according to the National Sleep Foundation. In fact, the average adult gets 6.9 hours of sleep on weeknights and 7.5 hours on weekends, for a daily average of seven hours. The key here is uninterrupted.
Van Cauter has spent 25 years doing research on the hormones that are affected by sleep. She says sleep deprivation activates a small part of the hypothalamus, the region of the brain that also is involved in appetite regulation. She is especially intrigued by, and has done several studies on, two critical hormones involved in regulating food intake: gherkin and leptin.
How much is enough?
Sleep needs vary, but in general most adults need seven to eight hours a night, experts say. There are some people who can do with less, and others who need more.
Yet, many people don't know exactly how much sleep they need.
Sleep researcher Eve Van Cauter, professor of medicine at the University of Chicago, recommends going to be no later than 10:30 pm.
If you wake even once during the night, three nights per week, you are more likely not to lose fat and even gain fat. In addition you will begin to eat more feeling as though you are hungry. This is a false indicator.
They influence eating in different ways. Gherkin is an appetite-stimulating hormone released mostly by the stomach. When gherkin levels are up, people feel hungry, Van Cauter says. On the other hand, leptin, considered a satiety or fullness hormone, is released by the fat cells and tells the brain about the current energy balance of the body.
When leptin levels are high, that sends a message to the brain that the body has enough food, and the person feels full, she says. Low levels indicate starvation and increase appetite.
The hormones "have been called the yin and yang of hunger," Van Cauter says. "One is the accelerator for eating (gherkin), and the other is the brake (leptin)."
Hungry for sleep — and food
The effects of those who were sleep deprived on these two hormones was, published in the Annals of Internal Medicine.
She had 12 healthy, normal-weight men, average age 22, come into a hospital laboratory to sleep, and eat dinner and breakfast.
On one occasion, they were limited to four hours in bed for each of two consecutive nights. At another time, they were allowed up to 10 hours non-interrupted sleep in bed for two nights. Their blood was drawn at regular intervals, and they were asked about their hunger. Findings:
• Leptin levels– remember the brakes on food-were 18% lower and gherkin levels- creates hunger- were 28% higher after they slept four hours.
• The sleep-deprived men who had the biggest hormonal changes also said they felt the most hungry and craved carbohydrate-rich foods, including cakes, candy, ice cream, pasta and bread. Those who had the smallest changes reported being the least hungry.
What has not been mentioned here is that between the hours of 11pm and 3 am are the most vital times we need to be asleep to help the body recover. We do not heal and reset so-to-speak the stress hormones that, when properly balanced keep us from craving sugared foods, from being tired, strengthen our immune system aaanndddd helps us lose body fat. Like that way I wrote “and”? really wanted to emphasize the link and importance of sleep during those times
Link found to body mass index. FAT indicator
• People who routinely slept five hours a night had a 14.9% higher level of gherkin and a 15.5% lower level of leptin than those who slept eight hours. This means they were hungry more often and didn't feel full 15.5% of the days worth of eating.
• Those who regularly had 7.7 hours of interrupted sleep had a slightly higher (fat) body mass index (BMI). Oppose to those who slept deeply for the same amount of time.
Researchers found that people who sleep two to four hours a night are 73% more likely to be obese than those who get seven to nine hours. Those who get five or more hours of sleep a night are 50% more likely to be obese than normal sleepers. Even those who slept six hours of interrupted sleep are 23% more likely to be obese. However, those who slept six to eight hours all night long without interruption had the lowest BMI
Sleep-deprived people eat more because they're hungrier; they're awake longer and may be tempted by foods everywhere they go. They often consume far more calories than they burn in the extra hours they're awake.
Trouble getting to sleep?
Many people have too much stress in their life and over stimulate their adrenal glands. Refer to my blog next to this one to read about Stress No More and how it can help you end symptoms like these. Cold hands and feet, sugar cravings, trouble sleeping, fat gain, moody and low energy. these are just a handful of more symptoms of adrenal fatigue.
Visit www.21daybodymakeover.com and learn more about Stress No More
Resolution for interrupted sleep and trouble falling asleep:
What is normal sleep? Most people think they sleep well when asked. The typical response when I ask is more often than not is that they sleep well. Only when I probe deeper do they reveal they get up once or even twice per night to go to the bathroom. But they go right back to sleep. In this blog you will find how interrupted sleep even once per night to go to the bathroom will increase your chances of adding fat or preventing you from losing what you have.
The conclusion of some groundbreaking research shows exercise is most likely not enough; including two new studies released Monday.
Scientists have found and known for several years now that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.
It could explain why so many Americans who are chronically sleep-deprived also are overweight.
Nutritionist, personal trainers and those alike in the health care industry that keep themselves informed about the latest in the health and fitness industry have been sharing this with their clients for some time.
"We know the obesity epidemic is due to overeating — too big portions, too much rich food and too little activity — but why do we crave too much of these rich foods?
Sleep does indeed appear to be an important piece of the weight-control puzzle, says Stanford University sleep researcher Emmanuel Mignot, who also is releasing new research.
This percentage takes on a special significance when balanced against the fact that an estimated 63% of American adults do not get the recommended seven to eight hours of uninterrupted sleep a night, according to the National Sleep Foundation. In fact, the average adult gets 6.9 hours of sleep on weeknights and 7.5 hours on weekends, for a daily average of seven hours. The key here is uninterrupted.
Van Cauter has spent 25 years doing research on the hormones that are affected by sleep. She says sleep deprivation activates a small part of the hypothalamus, the region of the brain that also is involved in appetite regulation. She is especially intrigued by, and has done several studies on, two critical hormones involved in regulating food intake: gherkin and leptin.
How much is enough?
Sleep needs vary, but in general most adults need seven to eight hours a night, experts say. There are some people who can do with less, and others who need more.
Yet, many people don't know exactly how much sleep they need.
Sleep researcher Eve Van Cauter, professor of medicine at the University of Chicago, recommends going to be no later than 10:30 pm.
If you wake even once during the night, three nights per week, you are more likely not to lose fat and even gain fat. In addition you will begin to eat more feeling as though you are hungry. This is a false indicator.
They influence eating in different ways. Gherkin is an appetite-stimulating hormone released mostly by the stomach. When gherkin levels are up, people feel hungry, Van Cauter says. On the other hand, leptin, considered a satiety or fullness hormone, is released by the fat cells and tells the brain about the current energy balance of the body.
When leptin levels are high, that sends a message to the brain that the body has enough food, and the person feels full, she says. Low levels indicate starvation and increase appetite.
The hormones "have been called the yin and yang of hunger," Van Cauter says. "One is the accelerator for eating (gherkin), and the other is the brake (leptin)."
Hungry for sleep — and food
The effects of those who were sleep deprived on these two hormones was, published in the Annals of Internal Medicine.
She had 12 healthy, normal-weight men, average age 22, come into a hospital laboratory to sleep, and eat dinner and breakfast.
On one occasion, they were limited to four hours in bed for each of two consecutive nights. At another time, they were allowed up to 10 hours non-interrupted sleep in bed for two nights. Their blood was drawn at regular intervals, and they were asked about their hunger. Findings:
• Leptin levels– remember the brakes on food-were 18% lower and gherkin levels- creates hunger- were 28% higher after they slept four hours.
• The sleep-deprived men who had the biggest hormonal changes also said they felt the most hungry and craved carbohydrate-rich foods, including cakes, candy, ice cream, pasta and bread. Those who had the smallest changes reported being the least hungry.
What has not been mentioned here is that between the hours of 11pm and 3 am are the most vital times we need to be asleep to help the body recover. We do not heal and reset so-to-speak the stress hormones that, when properly balanced keep us from craving sugared foods, from being tired, strengthen our immune system aaanndddd helps us lose body fat. Like that way I wrote “and”? really wanted to emphasize the link and importance of sleep during those times
Link found to body mass index. FAT indicator
• People who routinely slept five hours a night had a 14.9% higher level of gherkin and a 15.5% lower level of leptin than those who slept eight hours. This means they were hungry more often and didn't feel full 15.5% of the days worth of eating.
• Those who regularly had 7.7 hours of interrupted sleep had a slightly higher (fat) body mass index (BMI). Oppose to those who slept deeply for the same amount of time.
Researchers found that people who sleep two to four hours a night are 73% more likely to be obese than those who get seven to nine hours. Those who get five or more hours of sleep a night are 50% more likely to be obese than normal sleepers. Even those who slept six hours of interrupted sleep are 23% more likely to be obese. However, those who slept six to eight hours all night long without interruption had the lowest BMI
Sleep-deprived people eat more because they're hungrier; they're awake longer and may be tempted by foods everywhere they go. They often consume far more calories than they burn in the extra hours they're awake.
Trouble getting to sleep?
Many people have too much stress in their life and over stimulate their adrenal glands. Refer to my blog next to this one to read about Stress No More and how it can help you end symptoms like these. Cold hands and feet, sugar cravings, trouble sleeping, fat gain, moody and low energy. these are just a handful of more symptoms of adrenal fatigue.
Visit www.21daybodymakeover.com and learn more about Stress No More
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