After reading and researching and thinking and talking to hubby, I've made my decision. I've got a bunch of new things headed down the pike in the next six months.
The first thing that is happening with me is in July. I'll be taking a class to get certified to teach Turbo Kick. This will allow me to get in front of a group (once the mountain inside myself is either blown up or conquered) and use choreography and music to help others get moving in an awesome and fun and funky way. This will also allow me to reach more people and help them lose weight--this I've learned, with the help of a few key people, is my niche and calling.
The second thing, I will be honest, I'm more excited about. I will be studying to receive my Lifestyle and Weight Management certification from ACEfitness. I cannot wait to do the necessary studying for this. I haven't decided when I'm going to be taking the test, but it'll either be in August (the 8th) or November (the 7th). This will allow me to work with folks, discussing nutrition and a balanced new life so that they can manage their weight and change their lives. I CANNOT wait to earn this certification and help people reach their goals with what I learn.
In a currently undecided amount of time, I pray and hope to be fully into the fitness field doing....I'm not exactly certain what yet...but making it not just a lifestyle of working out...but a career of helping people do it--dedicating my life to helping others reach their goals of healthier lives.
I'm excited already to learn what updates I might be able to add to this post. :) I hope you join me for the ride!!
Saturday, May 16, 2009
INSANITY--let me tell you it fits its name!
So, as a One on One with Tony Horton subscriber, I received a sneak peak workout to Shaun T's INSANITY.
When I first heard that Shaun T was doing another workout program, I was chatting with my wonderful coach and friend Michelle. I thought that it would probably be as 'insane' as his Hip Hop Abs, which I'll say is just not really my cup of tea (sorry....I don't have anything against it, but I have two left feet, I'm not a dancer, and I don't have a lot of favor for the music in those workouts.) I told her it was probably nothing to write home about, not much of a killer workout. Then I found some teaser videos online for it. (You know....one of these day's I'll stop running my mouth before I learn more about the new up-and-coming product from BeachBody.....)
I have to say.....those teasers. I could watch each and every one that I stumble on every time I find it. I learned that May would be the eagerly anticipated One on One to arrive on everyone's doorstep, because it was being accompanied by a full workout (not just a teaser ad on dvd a FULL 40 MINUTE workout!!!)
So on Saturday, May 9th, I saw a BeachBodyBuddy's facebook status state that he was shaking from his first go around with the Insanity sneak peak. I was already counting down the days until I'd have the workout in my hot little hands and hawking over my bank account to find out when BeachBody would be charging me for the One on One--that would mean that my new favorite cardio workout would be on it's way.
So Monday, May 11th, I power walk to my apartment door and, much to my glee, the dvd is waiting for me. Happy as a kid on Christmas morning, I tear open the package, turn on the tv, the dvd player and take my first look. I stood there in front of my tv with all my things from work still in my hands, just watching. 'Hmmmm this doesn't look too hard' was my first thought, but I kept watching knowing that more was on it's way. At the end, I thought 'I can handle this. It won't be too bad.' I finally set my things down and flew into my workout clothes. I sent one quick text to my coach saying 'If you don't hear a review from me in about an hour or so, I'll see you on the other side of the pearly white gates :) I'll try to survive :)'
I was breathing heavy after the first series. He does 5 (I think it's 5, it could be 6) different moves for the warm up set. Then he picks up the pace for ... more of a warm up or something. By 10 minutes into it, you're stretching (don't want to stretch cold muscles you know...) and wiping sweat off your brow and your nose, trying to catch it before it creates a puddle on the carpet. After a wonderful 6 minute stretch, you get right back into rounds with a 'Suicide drill' (yes...you do this three times through) then 'Level 1' drills (and you do this three times through). Don't think that Level 1 means it's easy.
Shaun T kicks your butt and your legs with the Suicide Drills and then, in the Level 1 drills, you hit your upper body with alot of plank work and pushups. It's hard. By the time you get to the first set of Level 1 drills, your body is going "Uhmmmmmm....Is it over yet?!?!" I was wiped out by the time I hit the second last exercise of Level 1 drills--ski abs. I dropped to my knees to look up at the tv in dismay, thinking 'He must be crazy if he thinks I'm gunna do this all the way through....' I caught on the tv a bunch of people stopping, mid-set. I've never seen the cast stop mid-set in any workout dvd I've ever owned (that's alot!)
In this workout, no one person makes it through without an extra, mid-set break...or two or five or six.
What makes this workout so much different? You push and you push and you push your lower body. That's all well and good--most cardio workouts use primarily your lower body--I can handle that. And then you get down on the ground and when you're just about out of gas, you expect to push harder using your arms and core...but your legs are done and can't offer much help.
This workout was wonderful. I did it a second time on Thursday the 14th....It was a bit more..together this time around, but don't let that fool you. It was a good, hard, heart-pumping, sweaty workout that was intense.
Don't be scared....but this workout isn't for the faint-hearted or those who don't want to work hard. I can NOT wait till June when it comes out--what an awesome birthday present to myself!!!!
When I first heard that Shaun T was doing another workout program, I was chatting with my wonderful coach and friend Michelle. I thought that it would probably be as 'insane' as his Hip Hop Abs, which I'll say is just not really my cup of tea (sorry....I don't have anything against it, but I have two left feet, I'm not a dancer, and I don't have a lot of favor for the music in those workouts.) I told her it was probably nothing to write home about, not much of a killer workout. Then I found some teaser videos online for it. (You know....one of these day's I'll stop running my mouth before I learn more about the new up-and-coming product from BeachBody.....)
I have to say.....those teasers. I could watch each and every one that I stumble on every time I find it. I learned that May would be the eagerly anticipated One on One to arrive on everyone's doorstep, because it was being accompanied by a full workout (not just a teaser ad on dvd a FULL 40 MINUTE workout!!!)
So on Saturday, May 9th, I saw a BeachBodyBuddy's facebook status state that he was shaking from his first go around with the Insanity sneak peak. I was already counting down the days until I'd have the workout in my hot little hands and hawking over my bank account to find out when BeachBody would be charging me for the One on One--that would mean that my new favorite cardio workout would be on it's way.
So Monday, May 11th, I power walk to my apartment door and, much to my glee, the dvd is waiting for me. Happy as a kid on Christmas morning, I tear open the package, turn on the tv, the dvd player and take my first look. I stood there in front of my tv with all my things from work still in my hands, just watching. 'Hmmmm this doesn't look too hard' was my first thought, but I kept watching knowing that more was on it's way. At the end, I thought 'I can handle this. It won't be too bad.' I finally set my things down and flew into my workout clothes. I sent one quick text to my coach saying 'If you don't hear a review from me in about an hour or so, I'll see you on the other side of the pearly white gates :) I'll try to survive :)'
I was breathing heavy after the first series. He does 5 (I think it's 5, it could be 6) different moves for the warm up set. Then he picks up the pace for ... more of a warm up or something. By 10 minutes into it, you're stretching (don't want to stretch cold muscles you know...) and wiping sweat off your brow and your nose, trying to catch it before it creates a puddle on the carpet. After a wonderful 6 minute stretch, you get right back into rounds with a 'Suicide drill' (yes...you do this three times through) then 'Level 1' drills (and you do this three times through). Don't think that Level 1 means it's easy.
Shaun T kicks your butt and your legs with the Suicide Drills and then, in the Level 1 drills, you hit your upper body with alot of plank work and pushups. It's hard. By the time you get to the first set of Level 1 drills, your body is going "Uhmmmmmm....Is it over yet?!?!" I was wiped out by the time I hit the second last exercise of Level 1 drills--ski abs. I dropped to my knees to look up at the tv in dismay, thinking 'He must be crazy if he thinks I'm gunna do this all the way through....' I caught on the tv a bunch of people stopping, mid-set. I've never seen the cast stop mid-set in any workout dvd I've ever owned (that's alot!)
In this workout, no one person makes it through without an extra, mid-set break...or two or five or six.
What makes this workout so much different? You push and you push and you push your lower body. That's all well and good--most cardio workouts use primarily your lower body--I can handle that. And then you get down on the ground and when you're just about out of gas, you expect to push harder using your arms and core...but your legs are done and can't offer much help.
This workout was wonderful. I did it a second time on Thursday the 14th....It was a bit more..together this time around, but don't let that fool you. It was a good, hard, heart-pumping, sweaty workout that was intense.
Don't be scared....but this workout isn't for the faint-hearted or those who don't want to work hard. I can NOT wait till June when it comes out--what an awesome birthday present to myself!!!!
Thursday, May 7, 2009
Be Careful
I write this in light of a recent happening to a coach with whom I’m familiar. I do not care to share details of such event, because the fact that this event happened, honestly piss me off (not to mention the fact that this event should never have happened), but I will share my thoughts about it.
BeachBody® is extremely gracious and generous to those who are absolutely passionate about fitness and sharing the love for working out because they do not require any one of those ‘sharers’ to have certifications stating that they are ‘professional’ and ‘know what they’re talking about’. “Ok so what’s so bad about that, Lisa?” Because people aren’t required to have read textbooks full of information from the tip of the iceberg and pass tests, the information that they pass along could pose a dangerous situation for some, if not many. For instance, I was perusing the P90X forums as I do from time to time. Someone asked what to do if they had back pain during Ab Ripper X. That’s it the question was actually more like “What should I do? I have leg and back pain during ab ripper.” A person came on the thread and said “Just do what you can to push through it.” This may or may not seem like an obvious answer to disregard, but to me it had an alarm going off in my head. And this is not the only reply I’ve seen like this.
Answers that offer you ‘just push through the pain’ could end up like a friend of mine had—a very serious back injury (2 herniated lumbar discs that now require surgery). He was complaining for at least a month of back pain during his runs and ab workouts, but in the meantime he continued pushing through his runs and every other workout. He finally went to the doctor who ordered an MRI and sidelined him until further notice.
Why do I say all that? If you are going through the threads, or anywhere else—facebook, myspace, anywhere--and looking for general help, you HAVE TO be careful who you accept that help from. They could share with you words that you’d follow, not knowing any different, and lead you straight to the sidelines. I don’t want to see that happen. You need to be careful where you get your advice. Some people speak from textbook knowledge and years of studied experience. Some people speak from what worked/works for them. Some people, quite blatantly, speak out their butts. Be sure you know what person you’re talking to before you take the advice to heart.
BeachBody® is extremely gracious and generous to those who are absolutely passionate about fitness and sharing the love for working out because they do not require any one of those ‘sharers’ to have certifications stating that they are ‘professional’ and ‘know what they’re talking about’. “Ok so what’s so bad about that, Lisa?” Because people aren’t required to have read textbooks full of information from the tip of the iceberg and pass tests, the information that they pass along could pose a dangerous situation for some, if not many. For instance, I was perusing the P90X forums as I do from time to time. Someone asked what to do if they had back pain during Ab Ripper X. That’s it the question was actually more like “What should I do? I have leg and back pain during ab ripper.” A person came on the thread and said “Just do what you can to push through it.” This may or may not seem like an obvious answer to disregard, but to me it had an alarm going off in my head. And this is not the only reply I’ve seen like this.
Answers that offer you ‘just push through the pain’ could end up like a friend of mine had—a very serious back injury (2 herniated lumbar discs that now require surgery). He was complaining for at least a month of back pain during his runs and ab workouts, but in the meantime he continued pushing through his runs and every other workout. He finally went to the doctor who ordered an MRI and sidelined him until further notice.
Why do I say all that? If you are going through the threads, or anywhere else—facebook, myspace, anywhere--and looking for general help, you HAVE TO be careful who you accept that help from. They could share with you words that you’d follow, not knowing any different, and lead you straight to the sidelines. I don’t want to see that happen. You need to be careful where you get your advice. Some people speak from textbook knowledge and years of studied experience. Some people speak from what worked/works for them. Some people, quite blatantly, speak out their butts. Be sure you know what person you’re talking to before you take the advice to heart.
Wednesday, May 6, 2009
The Biggest Loser--my review
I know that this is going to upset some readers, especially since I know quite a few people involved with BeachBody and other fitness regimens are fanatical about The Biggest Loser, but it really is the bain of this personal trainer's existence.
I sat down to eat dinner last night and instead of surfing the web, I decided to channel surf (a rarity for me, I know!). I stumbled on The Biggest Loser. Now even though I'm such a health and fitness NUT, I've NEVER been a big fan of this show. I'm not a fan of either of the trainers; I'm not a fan of the methods they go about teaching the people what to do and how to do it. I actually cringe most times I see this show. Don't get me wrong. Kudos to the people who manage to turn their lives around from the show....but as a TRAINER observing and evaluating it, I would NOT go about it this way.
But, for some reason last night, I stopped on it. I wish I hadn't. I turned it on right in time to hear the final challenge--to train for and run a marathon in 26 days. Are you friggin kidding me?!?!?! (First of all one of the contestants said that people train a year out from a marathon.....no not really) What the....What in heaven's name is this company trying to do to these people?!?!? I CERTAINLY do not think like Mike did where 'fat people don't run marathons'. But you know who doesn't successfully run marathons? Untrained people. Over-trained people. Non-runners. I've trained for two marathons--successfully finished one--and let me tell you the way to train for it is NOT like Jillian Michaels said run and run and run and run and run some more. No that's the way to hurt yourself. That's stupid. That's a great way to get (*gasp*) hip injuries, knee injuries, foot injuries, shin splints. You name it that is your risk. 26 days. I wanted to bark at someone. What ever-loving IDIOTS those people are. I turned it off before I saw who (if any) finished. I think that the trainers did not boycott this idea altogether because of the ABSURDITY of it is ridiculous and careless on their parts. I am a believer that anyone who wants a marathon finisher's medal badly enough will make it theirs....but not in the way that they were going about it.
The next MAJOR issue I had is Jillian Michaels (I'm not a fan of this chick can you tell?). She sat down with one of her contestants to hear from her that she was in the gym one day working out for 6 hours. WHAT?!?!?!?! SIX HOURS?!?!?!?!?! For the edification of everyone watching who might think that what they are doing is right and the person who said she did this, I want to know why Jillian did not, right then and there ask what in heaven's name was she in the gym for six hours for!!!!! I have no idea how long Jillian and whatever the other trainer's name is have their clients working out for....but seriously SIX HOURS?!?!?! And for a FITNESS PROFESSIONAL to say NOTHING!?!?!?! That's neglect in my mind.
I have to say this: Like I said I have no idea how long the trainers have their contestants working out for, but last night's show sealed the deal for me that I will NEVER watch that show. I will NEVER support a show that doesn't TRULY teach people to CHANGE their lives--not bring them to a deserted ranch and then send them on their way with fingers crossed that they won't crash and burn. No....teach them to fish and they'll fish for a lifetime. Show them how and expect them to get it?!?!?! Stupid absurd ridiculous foolish crazy insane.
More power to the contestants.....a smack upside the head to the producers with the stupid ideas and the trainers who go along with it. Jillian may know her fitness stuff or not.....but she's hollywood. All hollywood. Being led by the $$$$$$$ not doing much good for everyone around though, viewers and contestants alike.
I sat down to eat dinner last night and instead of surfing the web, I decided to channel surf (a rarity for me, I know!). I stumbled on The Biggest Loser. Now even though I'm such a health and fitness NUT, I've NEVER been a big fan of this show. I'm not a fan of either of the trainers; I'm not a fan of the methods they go about teaching the people what to do and how to do it. I actually cringe most times I see this show. Don't get me wrong. Kudos to the people who manage to turn their lives around from the show....but as a TRAINER observing and evaluating it, I would NOT go about it this way.
But, for some reason last night, I stopped on it. I wish I hadn't. I turned it on right in time to hear the final challenge--to train for and run a marathon in 26 days. Are you friggin kidding me?!?!?! (First of all one of the contestants said that people train a year out from a marathon.....no not really) What the....What in heaven's name is this company trying to do to these people?!?!? I CERTAINLY do not think like Mike did where 'fat people don't run marathons'. But you know who doesn't successfully run marathons? Untrained people. Over-trained people. Non-runners. I've trained for two marathons--successfully finished one--and let me tell you the way to train for it is NOT like Jillian Michaels said run and run and run and run and run some more. No that's the way to hurt yourself. That's stupid. That's a great way to get (*gasp*) hip injuries, knee injuries, foot injuries, shin splints. You name it that is your risk. 26 days. I wanted to bark at someone. What ever-loving IDIOTS those people are. I turned it off before I saw who (if any) finished. I think that the trainers did not boycott this idea altogether because of the ABSURDITY of it is ridiculous and careless on their parts. I am a believer that anyone who wants a marathon finisher's medal badly enough will make it theirs....but not in the way that they were going about it.
The next MAJOR issue I had is Jillian Michaels (I'm not a fan of this chick can you tell?). She sat down with one of her contestants to hear from her that she was in the gym one day working out for 6 hours. WHAT?!?!?!?! SIX HOURS?!?!?!?!?! For the edification of everyone watching who might think that what they are doing is right and the person who said she did this, I want to know why Jillian did not, right then and there ask what in heaven's name was she in the gym for six hours for!!!!! I have no idea how long Jillian and whatever the other trainer's name is have their clients working out for....but seriously SIX HOURS?!?!?! And for a FITNESS PROFESSIONAL to say NOTHING!?!?!?! That's neglect in my mind.
I have to say this: Like I said I have no idea how long the trainers have their contestants working out for, but last night's show sealed the deal for me that I will NEVER watch that show. I will NEVER support a show that doesn't TRULY teach people to CHANGE their lives--not bring them to a deserted ranch and then send them on their way with fingers crossed that they won't crash and burn. No....teach them to fish and they'll fish for a lifetime. Show them how and expect them to get it?!?!?! Stupid absurd ridiculous foolish crazy insane.
More power to the contestants.....a smack upside the head to the producers with the stupid ideas and the trainers who go along with it. Jillian may know her fitness stuff or not.....but she's hollywood. All hollywood. Being led by the $$$$$$$ not doing much good for everyone around though, viewers and contestants alike.
Saturday, May 2, 2009
Hydroxycut recall and my response
I wanted to post this note to remind everyone of our personal responsibility to our bodies. This is in response to the recent news of Hydroxycut's recall.
For the past two years, I have learned an extensive amount about clinical trials (I hope so, being a clinical research coordinator and all!!) and the stages in which medications need to go through in order to get the stamp of approval from the Food and Drug Administration (FDA) to be marketed.
Yes yes yes, I know that there are many faults in the system, but there are many more benefits in the system.
Let me just explain:
When the pharmaceutical companies create a compound, they do know a bit from the door about what part of the body it will affect, what part of the brain it will work on (I work in the field specifically of anti-depressants, anxiolitics aka anti-anxiety meds, and anti-psychotics). They know which organ will be metabolizing the medication, and thus, what organ the medication will be hardest on (I.e. a drug called depakote, a mood stabilizer, is metabolized by the liver....it's potentially hardest on the liver if it's not monitored with simple routine bloodwork to track the liver enzymes.)
Phase 1 trials are where the drug is tested on people that don't have whatever diagnoses it's targeted to treat. This is very important so that they learn the 'pharmacology' of the drug--how long it takes to peak in someone's system after it's taken. Some medications (xanax and ativan) are insanely quick acting but wash out very quickly. Some medications take longer to peak and stay in the system longer (prozac). This is also where they learn about the amount of medication someone should take for the best effect, pharmacologically.
Phase 2 and 3 trials are where they study if the medication works (this means that the people with the diagnosis take it and see if it relieves the symptoms of the diagnosis, treat the diagnosis, etc). Also in these two phases, they continue to learn about the safety of the medications.
My company does phase 2 and 3 trials. Through those trials, we do many many many blood draws and ecgs. We learn MUCH about the medication by what it could effect....not just the routine blood sugar and cholesterol. Some studies have pages and pages of labwork results that we compare to the person's 'baseline' labwork and evaluate any changes.....liver tests, complete blood count, urinalysis. It's extensive. The ecgs tell us the way that the person's electricity is flowing through their heart (I think!! Hey I'm a coordinator not a cardiologist!!) We do multiple rounds of blood work and multiple ecgs to make sure that the person is still safe on the medications. If anything goes out of range and is clinically significant, often the person is taken off the new medication, that is monitored and treated.
For things like Hydroxycut that are never tested, the answer of what it effects in the body remains unknown. At least to us.....the companies may know, but if it's bad news, do you think they'll tell us?? If it effects the liver negatively (to the point of death or need of a liver transplant) do you really think that the creating company will reveal that willingly?!?!?!
Clinical trials cost millions of dollars. It *is* in the best interest of the pharmaceutical company to push their compounds through to be approved so that they can make the money back. Pharmaceutical companies lose alot of money for a compound being 'canned', not ever getting approved. This remains a drive in the faulty side of things....but the clinical trials are where it is learned what the full effect (or mostly full effect) of the compound has on the human body.
I type all that so that you can think long and hard about what you put in your bodies. The things like Hydroxycut, NO explode, vitamins, even our beloved Shakeology don't go through clinical trials. It's not required for them to (still haven't figured out why)....but I urge you to do your homework before you take something that you read about and hear great stories about. It could be doing something to any one of your organs that you don't feel at first and you have no idea about. Do your homework.
For the past two years, I have learned an extensive amount about clinical trials (I hope so, being a clinical research coordinator and all!!) and the stages in which medications need to go through in order to get the stamp of approval from the Food and Drug Administration (FDA) to be marketed.
Yes yes yes, I know that there are many faults in the system, but there are many more benefits in the system.
Let me just explain:
When the pharmaceutical companies create a compound, they do know a bit from the door about what part of the body it will affect, what part of the brain it will work on (I work in the field specifically of anti-depressants, anxiolitics aka anti-anxiety meds, and anti-psychotics). They know which organ will be metabolizing the medication, and thus, what organ the medication will be hardest on (I.e. a drug called depakote, a mood stabilizer, is metabolized by the liver....it's potentially hardest on the liver if it's not monitored with simple routine bloodwork to track the liver enzymes.)
Phase 1 trials are where the drug is tested on people that don't have whatever diagnoses it's targeted to treat. This is very important so that they learn the 'pharmacology' of the drug--how long it takes to peak in someone's system after it's taken. Some medications (xanax and ativan) are insanely quick acting but wash out very quickly. Some medications take longer to peak and stay in the system longer (prozac). This is also where they learn about the amount of medication someone should take for the best effect, pharmacologically.
Phase 2 and 3 trials are where they study if the medication works (this means that the people with the diagnosis take it and see if it relieves the symptoms of the diagnosis, treat the diagnosis, etc). Also in these two phases, they continue to learn about the safety of the medications.
My company does phase 2 and 3 trials. Through those trials, we do many many many blood draws and ecgs. We learn MUCH about the medication by what it could effect....not just the routine blood sugar and cholesterol. Some studies have pages and pages of labwork results that we compare to the person's 'baseline' labwork and evaluate any changes.....liver tests, complete blood count, urinalysis. It's extensive. The ecgs tell us the way that the person's electricity is flowing through their heart (I think!! Hey I'm a coordinator not a cardiologist!!) We do multiple rounds of blood work and multiple ecgs to make sure that the person is still safe on the medications. If anything goes out of range and is clinically significant, often the person is taken off the new medication, that is monitored and treated.
For things like Hydroxycut that are never tested, the answer of what it effects in the body remains unknown. At least to us.....the companies may know, but if it's bad news, do you think they'll tell us?? If it effects the liver negatively (to the point of death or need of a liver transplant) do you really think that the creating company will reveal that willingly?!?!?!
Clinical trials cost millions of dollars. It *is* in the best interest of the pharmaceutical company to push their compounds through to be approved so that they can make the money back. Pharmaceutical companies lose alot of money for a compound being 'canned', not ever getting approved. This remains a drive in the faulty side of things....but the clinical trials are where it is learned what the full effect (or mostly full effect) of the compound has on the human body.
I type all that so that you can think long and hard about what you put in your bodies. The things like Hydroxycut, NO explode, vitamins, even our beloved Shakeology don't go through clinical trials. It's not required for them to (still haven't figured out why)....but I urge you to do your homework before you take something that you read about and hear great stories about. It could be doing something to any one of your organs that you don't feel at first and you have no idea about. Do your homework.
Thursday, April 23, 2009
May's 1on1
SOOOO Have you heard?!?!?!?! May's 1on1 from Tony Horton's gym is going to come with a guest to our door!!!!! It's going to be a FULL workout from Shaun T's Insanity!!!!! I have to say that I'm so excited to get the first workout. I'm DEFINITELY ready for an INSANE cardio workout. I'm ready to sweat and work so hard until I have nothing left to give!!! I'm DEFINITELY eagerly walking up to my door everyday wondering which day it'll be that I have a present waiting for me. That and I can't wait to see what the 1on1 is!!! Silly folks forgot to put the teaser at the end of Medicine Ball Core Cardio (which was an awesome one too!! Not that we expect any different.....)
I can't wait to see what CE + Insanity + Shakeology will reveal!!!!!!!!!!!!
Get EXCITED people!!! It's for your heart your future your family!!!!
I can't wait to see what CE + Insanity + Shakeology will reveal!!!!!!!!!!!!
Get EXCITED people!!! It's for your heart your future your family!!!!
Lean vs other schedules
I typed this up for a fellow xer on my thread. I'm posting it here to kind of follow up about a blog I posted a couple weeks ago about the Lean schedule. It's kind of more a detailed reason I find out why EVERYONE doing lean has picked it...and most often recommend they go to classic.
I want to say this: about Lean....there are very very very few things about beachbody that I don't like or am not a fan of. This is one of them. The lean schedule. In order to remarkably transform your body, you have to work on the major muscle groups--chest, back, legs, and glutes. Often. Not every day (that's counter productive), but often. That way the body can really start to become SUPER efficient at burning calories and amp up the metabolism. The problem with lean is this: Tony's weight workouts that he does do in the X (that are heavy weight--not core syn) are too focused. They are WONDERFUL workouts....but they're too focused to be done so sporadically. Lean schedule would work with a total body weight workout...one that hits every major muscle group--not just a few muscles until they're obliterated. The Lean schedule would work MUCH better it's coupled with another series of weight workouts on the days he does them.
I still love, am infatuated with, all things beachbody and Tony Horton and the X....just wish the Lean program went with weight workouts like Road Warrior and Total Body + and the like.
I want to say this: about Lean....there are very very very few things about beachbody that I don't like or am not a fan of. This is one of them. The lean schedule. In order to remarkably transform your body, you have to work on the major muscle groups--chest, back, legs, and glutes. Often. Not every day (that's counter productive), but often. That way the body can really start to become SUPER efficient at burning calories and amp up the metabolism. The problem with lean is this: Tony's weight workouts that he does do in the X (that are heavy weight--not core syn) are too focused. They are WONDERFUL workouts....but they're too focused to be done so sporadically. Lean schedule would work with a total body weight workout...one that hits every major muscle group--not just a few muscles until they're obliterated. The Lean schedule would work MUCH better it's coupled with another series of weight workouts on the days he does them.
I still love, am infatuated with, all things beachbody and Tony Horton and the X....just wish the Lean program went with weight workouts like Road Warrior and Total Body + and the like.
Saturday, April 18, 2009
Wooohooo!!! Exciting things ahead!!!
So I just wanted to let you know that I've been working on some super exciting things and I have some things under way to get started and change and the such!!!
First of all, I've been working on things for hubby to update on my website. A whole PLETHORA of extra information about Beachbody, the workouts, and Shakeology (that's all for now)
Another thing I'm working on is my first issue of a bi-weekly email newsletter to all my customers and coaches. This is information that I gather from all over--Beachbody, research (it's a requirement to maintain my personal trainer certification to do research for independent studies....I'll pass along what I learn to you!!), interesting things from Certified News (the magazine that I get...with no ads!...as a personal trainer), quote books for motivation, recipes (healthy of course), the threads (motivational success stories to remind you that we're not alone!!)-- anything and everything!!
And oh yea....I'm a dork...I'm still working on more and more and more research about adaptogens in Shakeology, so I'll be getting that up as soon as I get more!
Lots going on!! So exciting!!!
First of all, I've been working on things for hubby to update on my website. A whole PLETHORA of extra information about Beachbody, the workouts, and Shakeology (that's all for now)
Another thing I'm working on is my first issue of a bi-weekly email newsletter to all my customers and coaches. This is information that I gather from all over--Beachbody, research (it's a requirement to maintain my personal trainer certification to do research for independent studies....I'll pass along what I learn to you!!), interesting things from Certified News (the magazine that I get...with no ads!...as a personal trainer), quote books for motivation, recipes (healthy of course), the threads (motivational success stories to remind you that we're not alone!!)-- anything and everything!!
And oh yea....I'm a dork...I'm still working on more and more and more research about adaptogens in Shakeology, so I'll be getting that up as soon as I get more!
Lots going on!! So exciting!!!
Friday, April 10, 2009
Yummy Steamed Vegetable Medley
This is from a daily healthy foods email that I get (yes....I subscribe to daily healthy foods newsletters, it's true)
Prep and Cook Time: 15 minutes
Ingredients:
• 1 cup thinly sliced carrot
• 2 cups chopped collard greens, stems removed
• 1 medium onion sliced thick
• 1 cup cubed zucchini (quarter lengthwise and slice about ½ inch thick)
• Dressing
• extra virgin olive oil to taste
• 1 medium clove garlic pressed
• 1 TBS fresh lemon juice
• salt and cracked black pepper to taste
• *optional 1 tsp soy sauce
Directions:
1. Chop onion and press garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
2. Bring lightly salted water to a boil in a steamer with a tight fitting lid. Add carrots and onions cover, and steam for 3 minutes. Add collard greens, and steam for another 3 minutes. Then add zucchini and steam for another 3 minutes.
3. Remove from steamer and place in bowl. Toss with dressing ingredients.
You can top with sliced chicken breast (3/4" thick) or fish (1" thick) on the top of the carrots and onions. Serves 2
Wednesday, April 8, 2009
BeachBody and P90X's lean program
In case you weren't aware....I'm female (or I hope that's a 'duh' statement to many :P) I'm a personal trainer. And I'm IN LOVE with BeachBody programs.
I have to admit....I don't know what was thought when the lean program was created. I have seen many women on the threads state that they 'just didn't see the results they were looking for, what's wrong with them?' Sure enough, the answer to the question 'which schedule were you following?'....always lean. Granted....the problem isn't all in the schedule. I know that....but I'm still honestly not a fan of the schedule (hey...beachbody can't please ALL the people ALL the time). Women are INATELY scared of weights (gah!!!!!....read my blog on this......). Women REFUSE to have reps HURT. And they apparently also INSIST on wasting their time by doing that.
The lean schedule is not where it's at. PUT IN CHEST AND BACK!!! Do some pullups (ok fine do them with the bands!!) do some pushups. Do them from your knees if you have to. Then next time do 1 from your toes and the rest from your knees. You know what you'll do? YOU'LL MAKE YOUR BODY A MORE EFFICIENT CALORIE BURNING WELL-OILED MACHINE. You will burn more calories throughout the day just by having more muscle. After chest and back, do plyo. And after that...SHOULDERS AND ARMS. This one is AWESOME. And make your arms sore at the end!!! You know why???? BECAUSE YOU WILLLLLLL NNNNNOOOOTTTTTT get muscles like Tony or Bobby Stevenson or Phil (what's Phil's last name? :P) I PROMISE!!! Look at Morain...I think that's her name...from chest and back--man that girl is SERIOUS!!! LIFT WEIGHTS.
Cardio is a necessity for cardiovascular fitness, but MUSCLE BUILDING IS WHAT YOUR BODY NEEDS. It's what YOU need if you want to RESHAPE rather than just being a smaller version of what you are now.
I've done my weight workout for the day....and you?
I have to admit....I don't know what was thought when the lean program was created. I have seen many women on the threads state that they 'just didn't see the results they were looking for, what's wrong with them?' Sure enough, the answer to the question 'which schedule were you following?'....always lean. Granted....the problem isn't all in the schedule. I know that....but I'm still honestly not a fan of the schedule (hey...beachbody can't please ALL the people ALL the time). Women are INATELY scared of weights (gah!!!!!....read my blog on this......). Women REFUSE to have reps HURT. And they apparently also INSIST on wasting their time by doing that.
The lean schedule is not where it's at. PUT IN CHEST AND BACK!!! Do some pullups (ok fine do them with the bands!!) do some pushups. Do them from your knees if you have to. Then next time do 1 from your toes and the rest from your knees. You know what you'll do? YOU'LL MAKE YOUR BODY A MORE EFFICIENT CALORIE BURNING WELL-OILED MACHINE. You will burn more calories throughout the day just by having more muscle. After chest and back, do plyo. And after that...SHOULDERS AND ARMS. This one is AWESOME. And make your arms sore at the end!!! You know why???? BECAUSE YOU WILLLLLLL NNNNNOOOOTTTTTT get muscles like Tony or Bobby Stevenson or Phil (what's Phil's last name? :P) I PROMISE!!! Look at Morain...I think that's her name...from chest and back--man that girl is SERIOUS!!! LIFT WEIGHTS.
Cardio is a necessity for cardiovascular fitness, but MUSCLE BUILDING IS WHAT YOUR BODY NEEDS. It's what YOU need if you want to RESHAPE rather than just being a smaller version of what you are now.
I've done my weight workout for the day....and you?
Flexibility....in many ways
This is in light of a few occurrences on my thread on the P90X forum:
The background is that folks' diet got a little lax for more than a day and there was frustration about that
I have to say that, especially after my chat with Michelle (seachelle)--we need to do what makes us happiest. That's not to say that we all bail on Beachbody and their workouts and feeding our bodies just what they need and thrive on....Sometimes relaxing the very strict clean eating is very good for us mentally. The thing that goes so well with a clean diet and active lifestyle is flexibility. In more ways than one....I'm working on learning this....I certainly don't mean to sound hypocritical....but if we all work together, we can all do this.
I'm a VERY firm believer that if you give your body the best fuel it can, it will treat you well. But to get to the point were we start getting ANGRY with ourselves for slipping off the bandwagon.....we can't have the approach that we're in a race for the finish....the finish line is the grave people. If you need a cheat meal once a week, once every other week, once every month, do it. But ALLOW yourself to do it. And then STOP. Don't perpetuate the cycle even further by justifying 'well yesterday....' Right back on because Yesterday is the past. Let's go we have today. We all have bad weeks....we all have bad days....we all have more days than we'd wish that we didn't feel like working out but did anyway and we didn't give it as much as we should have. .... And punishing yourself in the future is going to accomplish what exactly? Back on the band wagon the next day. Come on. Let's go. Use your team, use your support, use your motivations and hop right back up, rely on your friends to brush you off and keep you there.
We can do this....we will do this....we'll all stay on this wagon together. Lean on me and I'll lean on you.
The background is that folks' diet got a little lax for more than a day and there was frustration about that
I have to say that, especially after my chat with Michelle (seachelle)--we need to do what makes us happiest. That's not to say that we all bail on Beachbody and their workouts and feeding our bodies just what they need and thrive on....Sometimes relaxing the very strict clean eating is very good for us mentally. The thing that goes so well with a clean diet and active lifestyle is flexibility. In more ways than one....I'm working on learning this....I certainly don't mean to sound hypocritical....but if we all work together, we can all do this.
I'm a VERY firm believer that if you give your body the best fuel it can, it will treat you well. But to get to the point were we start getting ANGRY with ourselves for slipping off the bandwagon.....we can't have the approach that we're in a race for the finish....the finish line is the grave people. If you need a cheat meal once a week, once every other week, once every month, do it. But ALLOW yourself to do it. And then STOP. Don't perpetuate the cycle even further by justifying 'well yesterday....' Right back on because Yesterday is the past. Let's go we have today. We all have bad weeks....we all have bad days....we all have more days than we'd wish that we didn't feel like working out but did anyway and we didn't give it as much as we should have. .... And punishing yourself in the future is going to accomplish what exactly? Back on the band wagon the next day. Come on. Let's go. Use your team, use your support, use your motivations and hop right back up, rely on your friends to brush you off and keep you there.
We can do this....we will do this....we'll all stay on this wagon together. Lean on me and I'll lean on you.
Monday, April 6, 2009
So GREAT questions about the wonderful Shakeology :)
Should I continue to take Activit or other multivitamins along with Shakeology?
Because of the way Shakeology is formulated, one shake pretty much covers your body's normal daily requirement for vitamins and minerals. However, if you're following a recommended exercise routine, your body is likely using up those nutrients at a faster rate. For example, if you're doing P90X or ChaLEAN Extreme, hard-charging routines that burn more calories along with vitamins and minerals, you may need some additional supplementation like Activit. Due to the digestive enzymes in Shakeology, taking Activit at the same time you drink Shakeology will help your body to better absorb all the nutrients.
Can I take Shakeology and P90X Peak Health Formula?
If you are using P90X Peak Health Formula, then only 1 serving/scoop of Shakeology is recommended per day. If you are taking any other supplements in addition to Shakeology and P90X Peak Health Formula, then watch your total intake to ensure you do not exceed Tolerable Upper Intake Levels for copper, magnesium, manganese, and zinc. The Tolerable Upper Intake Level for Copper is 10mg/day, for Magnesium 350 mg/day, for Manganese 11 mg/day, and for Zinc 40mg/day.
I already have some Meal Replacement Shake. Should I throw it out and switch to Shakeology?
You don't have to throw it out. Meal Replacement Shake is a high-quality protein shake. Shakeology offers a wide array of nutrients on top of protein. Because Meal Replacement Shake has higher sugar content and less fiber, a good time to use it is around the time you are exercising (Results and Recovery is also good for this purpose). Shakeology is a better option for a meal that's at least 2 hours before a workout or 1 hour afterwards.
Can I take this and the Results and Recovery Formula?
Yes, but not together! Results and Recovery Formula should only be taken during or after exercise when you've been exhausting your body's blood sugar. At any other time, Shakeology would be your preferred option.
Should I still take an omega supplement?
While the flax seed and Chia seeds in Shakeology provide some omega-3 fatty acids, it is still recommended you take the Core Omega-3 supplement to meet your daily requirement.
How about Core Cal/Mag?
The recommended daily allowance of calcium is 1,200 mg for women and 1,500 mg/day for post-menopausal women. Shakeology provides 500 mg of calcium, so it is recommended to supplement with Core Cal-Mag to meet the daily recommended allowance. Due to the digestive enzymes in Shakeology, taking Core Cal-Mag at the same time you drink Shakeology will help your body to better absorb the nutrients.
Does this mean I won't have to eat veggies anymore?
Unfortunately, no. Fresh fruits and vegetables will always be important for a healthy, balanced diet. Shakeology can help you fill in the nutritional gaps that occur when you're too busy to eat the right balance of fruits and veggies. Plus, it's much easier to tuck Shakeology into a purse or backpack than a head of lettuce!
Is it OK to drink more than one shake per day? Or to replace more than one meal per day?
Yes, but it is not recommended to replace more than 2 meals per day.
There is no food coloring. How is one mix green and the other brown?
The ingredients (herbal powders, grass powders, vegetable powders, Spirulina, Chlorella, plus some of the fruit and berry powders) make the color green. The base of chocolate blend is also green, but the chocolate and cocoa powders turn the color "chocolate."
Why does the Chocolate flavor have more protein?
The serving size for Chocolate is 8 grams higher than for Greenberry. The extra ingredients added for the chocolate blend (mostly chocolate powder and cocoa powder) add an additional 2 grams of protein to the serving size.
With what kind of protein is it made?
The primary source of protein is from whey, which comes from milk. Whey is one of the most bioavailable protein sources. Translation: it rapidly gets to work on repairing your muscles, and the amino acids are easily absorbed and used by your body.
Are the milk sources of protein antibiotic-free?
Yes, the whey protein used in Shakeology is free of antibiotics.
Is it a good source of fiber?
At 3 grams per 140 calories, Shakeology is a balanced source of fiber. More importantly, its fiber sources are varied, coming from apple pectin, flax, Chia meal, and Yacon. Yacon also happens to be one of the best prebiotic sources known to man.
Can I drink this right before a workout?
Shakeology would be a better option than a full meal prior to working out. However, if it's immediately before a workout, you'd be better served by something with more sugar and less fiber for rapid absorption, such as the Results and Recovery Formula or Meal Replacement Shake.
Can I drink this right after a workout?
Again, it's better than many other options available but less perfect than something designed primarily for this purpose, such as the Results and Recovery Formula.
Does it contain caffeine?
Shakeology contains no caffeine. It does contain green tea extract, but the caffeine has been removed.
Is Shakeology vegetarian?
Yes. In fact, the only non-vegan ingredient is whey protein, which comes from milk.
Are all of the ingredients organic?
With the complexity of sourcing over 70 ingredients from all over the world, it was not possible to certify all the ingredients as organic. However, they have been carefully selected and processed under strict controls to retain the highest density of nutrients possible.
Shakeology mentions "whole-food ingredients"what does this mean? How can it be possible when it's ground to a powder?
Shakeology uses several whole-food sources of nutrients rather than using only synthetic extracts or isolates (like some multivitamin pills). The benefit of whole-food-derived ingredients is that the nutrients are preserved as close to their natural state as possible and are therefore delivered to your body in the most holistic way possible. Your body will better absorb and more efficiently use the nutrients from whole-food sources. The process of converting a food from its natural state to a powder, if done incorrectly, can destroy the nutrients in that food. With Shakeology, we ensure the highest levels of nutrients are preserved through strict temperature-controlled drying and processing.
Can I mix this in with food I'm cooking/baking?
Cooking or heating Shakeology would destroy many of the nutrients in Shakeology and upset the nutrient balance. It's highly recommended that you drink it at room temperature or cooler.
Is it safe for people with diabetes?
Because needs vary for each person with diabetes, it is recommended you check with your doctor first. However, since Shakeology is a low-caloric meal replacement with a lower glycemic index than most meals, it should be acceptable for most people with diabetes.
Can I give it to my kids? Is it safe for kids?
Because the needs of every child may vary, please check with your pediatrician. However, since Shakeology is a healthy drink with low sugar and a wide variety of nutrients, it is a much healthier option than many other drinks or snacks on the market and should be appropriate for most children over the age of 6. You may want to start out with a smaller serving size until you are sure of the child's tolerance. It is not recommended to be given as a meal replacement for children younger than six years old without first checking with your pediatrician.
What about pregnant women and nursing mothers?
Shakeology should only be taken by pregnant women and nursing mothers under the direction of their physicians.
Is it safe for people with gluten allergies or celiac disease? It says gluten-free on the package, but the label lists wheatgrass and kamut grass as ingredients.
After extensive testing, Shakeology has been found to be 100 percent gluten-free. As such, Shakeology should be an appropriate snack or meal for people suffering from gluten allergies or celiac disease. However, since individual allergies and conditions vary, it is recommended to test a small dose first before proceeding with a full serving.
Does Shakeology interfere with any medication?
While Shakeology has been tested as safe for most people, you should always consult with your physician if you are on any medication (especially heart medication, since Shakeology contains Vitamin K1) or if you have any other unique health conditions.
Because of the way Shakeology is formulated, one shake pretty much covers your body's normal daily requirement for vitamins and minerals. However, if you're following a recommended exercise routine, your body is likely using up those nutrients at a faster rate. For example, if you're doing P90X or ChaLEAN Extreme, hard-charging routines that burn more calories along with vitamins and minerals, you may need some additional supplementation like Activit. Due to the digestive enzymes in Shakeology, taking Activit at the same time you drink Shakeology will help your body to better absorb all the nutrients.
Can I take Shakeology and P90X Peak Health Formula?
If you are using P90X Peak Health Formula, then only 1 serving/scoop of Shakeology is recommended per day. If you are taking any other supplements in addition to Shakeology and P90X Peak Health Formula, then watch your total intake to ensure you do not exceed Tolerable Upper Intake Levels for copper, magnesium, manganese, and zinc. The Tolerable Upper Intake Level for Copper is 10mg/day, for Magnesium 350 mg/day, for Manganese 11 mg/day, and for Zinc 40mg/day.
I already have some Meal Replacement Shake. Should I throw it out and switch to Shakeology?
You don't have to throw it out. Meal Replacement Shake is a high-quality protein shake. Shakeology offers a wide array of nutrients on top of protein. Because Meal Replacement Shake has higher sugar content and less fiber, a good time to use it is around the time you are exercising (Results and Recovery is also good for this purpose). Shakeology is a better option for a meal that's at least 2 hours before a workout or 1 hour afterwards.
Can I take this and the Results and Recovery Formula?
Yes, but not together! Results and Recovery Formula should only be taken during or after exercise when you've been exhausting your body's blood sugar. At any other time, Shakeology would be your preferred option.
Should I still take an omega supplement?
While the flax seed and Chia seeds in Shakeology provide some omega-3 fatty acids, it is still recommended you take the Core Omega-3 supplement to meet your daily requirement.
How about Core Cal/Mag?
The recommended daily allowance of calcium is 1,200 mg for women and 1,500 mg/day for post-menopausal women. Shakeology provides 500 mg of calcium, so it is recommended to supplement with Core Cal-Mag to meet the daily recommended allowance. Due to the digestive enzymes in Shakeology, taking Core Cal-Mag at the same time you drink Shakeology will help your body to better absorb the nutrients.
Does this mean I won't have to eat veggies anymore?
Unfortunately, no. Fresh fruits and vegetables will always be important for a healthy, balanced diet. Shakeology can help you fill in the nutritional gaps that occur when you're too busy to eat the right balance of fruits and veggies. Plus, it's much easier to tuck Shakeology into a purse or backpack than a head of lettuce!
Is it OK to drink more than one shake per day? Or to replace more than one meal per day?
Yes, but it is not recommended to replace more than 2 meals per day.
There is no food coloring. How is one mix green and the other brown?
The ingredients (herbal powders, grass powders, vegetable powders, Spirulina, Chlorella, plus some of the fruit and berry powders) make the color green. The base of chocolate blend is also green, but the chocolate and cocoa powders turn the color "chocolate."
Why does the Chocolate flavor have more protein?
The serving size for Chocolate is 8 grams higher than for Greenberry. The extra ingredients added for the chocolate blend (mostly chocolate powder and cocoa powder) add an additional 2 grams of protein to the serving size.
With what kind of protein is it made?
The primary source of protein is from whey, which comes from milk. Whey is one of the most bioavailable protein sources. Translation: it rapidly gets to work on repairing your muscles, and the amino acids are easily absorbed and used by your body.
Are the milk sources of protein antibiotic-free?
Yes, the whey protein used in Shakeology is free of antibiotics.
Is it a good source of fiber?
At 3 grams per 140 calories, Shakeology is a balanced source of fiber. More importantly, its fiber sources are varied, coming from apple pectin, flax, Chia meal, and Yacon. Yacon also happens to be one of the best prebiotic sources known to man.
Can I drink this right before a workout?
Shakeology would be a better option than a full meal prior to working out. However, if it's immediately before a workout, you'd be better served by something with more sugar and less fiber for rapid absorption, such as the Results and Recovery Formula or Meal Replacement Shake.
Can I drink this right after a workout?
Again, it's better than many other options available but less perfect than something designed primarily for this purpose, such as the Results and Recovery Formula.
Does it contain caffeine?
Shakeology contains no caffeine. It does contain green tea extract, but the caffeine has been removed.
Is Shakeology vegetarian?
Yes. In fact, the only non-vegan ingredient is whey protein, which comes from milk.
Are all of the ingredients organic?
With the complexity of sourcing over 70 ingredients from all over the world, it was not possible to certify all the ingredients as organic. However, they have been carefully selected and processed under strict controls to retain the highest density of nutrients possible.
Shakeology mentions "whole-food ingredients"what does this mean? How can it be possible when it's ground to a powder?
Shakeology uses several whole-food sources of nutrients rather than using only synthetic extracts or isolates (like some multivitamin pills). The benefit of whole-food-derived ingredients is that the nutrients are preserved as close to their natural state as possible and are therefore delivered to your body in the most holistic way possible. Your body will better absorb and more efficiently use the nutrients from whole-food sources. The process of converting a food from its natural state to a powder, if done incorrectly, can destroy the nutrients in that food. With Shakeology, we ensure the highest levels of nutrients are preserved through strict temperature-controlled drying and processing.
Can I mix this in with food I'm cooking/baking?
Cooking or heating Shakeology would destroy many of the nutrients in Shakeology and upset the nutrient balance. It's highly recommended that you drink it at room temperature or cooler.
Is it safe for people with diabetes?
Because needs vary for each person with diabetes, it is recommended you check with your doctor first. However, since Shakeology is a low-caloric meal replacement with a lower glycemic index than most meals, it should be acceptable for most people with diabetes.
Can I give it to my kids? Is it safe for kids?
Because the needs of every child may vary, please check with your pediatrician. However, since Shakeology is a healthy drink with low sugar and a wide variety of nutrients, it is a much healthier option than many other drinks or snacks on the market and should be appropriate for most children over the age of 6. You may want to start out with a smaller serving size until you are sure of the child's tolerance. It is not recommended to be given as a meal replacement for children younger than six years old without first checking with your pediatrician.
What about pregnant women and nursing mothers?
Shakeology should only be taken by pregnant women and nursing mothers under the direction of their physicians.
Is it safe for people with gluten allergies or celiac disease? It says gluten-free on the package, but the label lists wheatgrass and kamut grass as ingredients.
After extensive testing, Shakeology has been found to be 100 percent gluten-free. As such, Shakeology should be an appropriate snack or meal for people suffering from gluten allergies or celiac disease. However, since individual allergies and conditions vary, it is recommended to test a small dose first before proceeding with a full serving.
Does Shakeology interfere with any medication?
While Shakeology has been tested as safe for most people, you should always consult with your physician if you are on any medication (especially heart medication, since Shakeology contains Vitamin K1) or if you have any other unique health conditions.
Shakeology to our good ol' neighbors up north!!
Shakeology is flying off the shelves. Even folks in Canada have caught wind of it and want in on the action. We're currently investigating regulations in the region to make sure the ingredients in our awesome new product don't conflict with any Canadian issues. Once we get the go-ahead, we'll be opening up sales to our neighbors to the north as well as updating the shopping cart. Stay tuned . . .
Note: for Canadian orders—or any international orders, for that matter—please leave the "Check to hide price on receipt" box UNCHECKED. (This box is located in the top box of Your Shopping Cart). Checking this box will cause Canadian customs agents to return the shipment to the warehouse without notification to you.
Wooohooo for broccoli!
Got this from my sister.....It's good news
EAT YOUR BROCCOLI PEOPLE!!!!
hehehe
with H. pylori.
After eight weeks, researchers found that levels of the bacteria were reduced by 40 percent in those who ate broccoli, compared to no change in the control group. In addition, researchers posit that broccoli sprouts (or baby broccoli) rather than mature heads of broccoli may be more effective at preventing stomach cancer due to higher concentrations of sulforaphane.
Stomach cancer is a rare but deadly condition. In 2008, approximately 21,500 Americans were diagnosed with stomach cancer while 10,880 died from the disease, according to the American Cancer Society. The risk of developing stomach cancer in a person's lifetime is about 1 in 100, but people infected with H. pylori have a two- to six fold increased risk.
EAT YOUR BROCCOLI PEOPLE!!!!
hehehe
Cancer-Fighting Broccoli
with H. pylori.
After eight weeks, researchers found that levels of the bacteria were reduced by 40 percent in those who ate broccoli, compared to no change in the control group. In addition, researchers posit that broccoli sprouts (or baby broccoli) rather than mature heads of broccoli may be more effective at preventing stomach cancer due to higher concentrations of sulforaphane.
Stomach cancer is a rare but deadly condition. In 2008, approximately 21,500 Americans were diagnosed with stomach cancer while 10,880 died from the disease, according to the American Cancer Society. The risk of developing stomach cancer in a person's lifetime is about 1 in 100, but people infected with H. pylori have a two- to six fold increased risk.
Another reason I love BeachBody :)
This is another reason why I LOVE BeachBody so much!! The TRAINERS who created these amazing programs come into the chat room to share some wisdom and answer questions!!! They are real people who have real conversations with us!! Here is an updated one :)
Thursday, April 2, 2009
A tiny bit more about the Adaptogen and Shakeology
So I've spent much time doing research about this little bugger!!! It's apparently a new, up and coming term in the nutrition world. And after what I've read I can understand why!!!
In America, many of us are on the go go go go go go go go. We do many many many things without taking good care of the ONE body we get. We need all the help we get with protecting our bodies, right down to the micro level.
We get just that from the adaptogenic plants!! They protect our bodies from stressors, either daily, extreme, chronic, or acute, and they help improve our recovery time. They help our mental and physical level of functioning. They also, as proven in studies, help to improve general health.
Why am I bringing this up? Beachbody just released something called Shakeology. Shakeology has not only proteins/amino acids (good for cellular, muscle, repair) anti-oxidants (protect the body from the aging process...think of it as the bodies defense against something like rusting), 23 minerals and nutrients, digestive enzymes, prebiotics, and phytonutrients. Adaptogens have some anti-oxidant properties (amongst more, clearly!) and Shakeology included 6 of the known 12 adaptogenic plants in the shake!! In one glass a day you can help to protect your body in so many ways--protection from stress included!!! Why not take all the help you can get!! I'm looking forward to expanding my support team that's for sure!!!
If you are interested in learning more about Shakeology, don't hesitate to shoot me an email. I'll continue to do research about different things in it :) especially my friend.
If you are interest in getting some Shakeology for either a meal replacement (hello, the healthiest meal--you should see the salad you'd have to have to be comparable--it's on my blog! WOW!) or a healthy snack (one super healthy snack), just go to my web site: askcoachlisa.com :)
This looks yummy!!!
Prep and Cook Time: 10 minutes
Ingredients:
• 6 kiwi peeled and sliced
• 1 cup sliced strawberries
• 1 cup fresh pineapple cut into 1 inch pieces
• 1 TBS lemon juice
• 1 tsp honey
Directions:
1. Mix all ingredients together and serve immediately. Serves 4
Sounds simple enough huh?
Tuesday, March 31, 2009
Our little buddy the adaptogen :)
(Expect more to come about this as I read more about it!! There's alot to know, apparently!! :) I can't wait to keep reading!!)
WOOOHOOOO!!!! I finally found something!!!!!!!
Since the webinar about Shakeology (for coaches), I have learned a new term. That term is 'adaptogen'. There are 6 adaptogens in Shakeology. This is part of the phyto-nutrients (which is one of the 6 categories of ingredients: proteins/amino acids, nutrients and minerals, prebiotics, anti-oxidants, digestive enzymes, and phyto-nutrients)
Adaptogen is apparently the 'up & coming' term in the nutrition world. Being the one constantly reading and researching, I latched onto that term like a leech and have been trying to find a good source of info to learn more and I finally did!!!!! WOOOHOOO
Based on my research, I have found that adaptogens are defined as 'plant derived agents that help to adapt the body or protect it from stress.'
In order to be considered an adaptogen it must be nontoxic to consume; produce nonspecific response in the body, such as increase in the resistance against stressors (good and bad stressors); have a normalizing effect on physiology (!!!! for someone in the research field!!! I want to research this one further!! That would be hard to uncover info for though, I'm sure....). Adaptogens can balance endocrine hormones as well as the immune system, allowing the body to maintain perfect balance.
I am soooo bummed that it is sooo freakin late (AGAIN!!!) because I just found a cool link!! 'Clinical Studies and Research' 'Biological activity' and 'Pharmacology' for adaptogens *sigh*
WOOOHOOOO!!!! I finally found something!!!!!!!
Since the webinar about Shakeology (for coaches), I have learned a new term. That term is 'adaptogen'. There are 6 adaptogens in Shakeology. This is part of the phyto-nutrients (which is one of the 6 categories of ingredients: proteins/amino acids, nutrients and minerals, prebiotics, anti-oxidants, digestive enzymes, and phyto-nutrients)
Adaptogen is apparently the 'up & coming' term in the nutrition world. Being the one constantly reading and researching, I latched onto that term like a leech and have been trying to find a good source of info to learn more and I finally did!!!!! WOOOHOOO
Based on my research, I have found that adaptogens are defined as 'plant derived agents that help to adapt the body or protect it from stress.'
In order to be considered an adaptogen it must be nontoxic to consume; produce nonspecific response in the body, such as increase in the resistance against stressors (good and bad stressors); have a normalizing effect on physiology (!!!! for someone in the research field!!! I want to research this one further!! That would be hard to uncover info for though, I'm sure....). Adaptogens can balance endocrine hormones as well as the immune system, allowing the body to maintain perfect balance.
I am soooo bummed that it is sooo freakin late (AGAIN!!!) because I just found a cool link!! 'Clinical Studies and Research' 'Biological activity' and 'Pharmacology' for adaptogens *sigh*
Sunday, March 29, 2009
Beachbody is better than I thought--which was already amazing.....
I just watched (finally) the videos of the showcase pack.
The showcase pack is a great deal that coaches can order (ask me how if you're interested :)). It includes P90X, Turbo Jam, Hip Hop Abs, Yoga Booty Ballet, P90, and Slim in 6. I have also seen (and done) P90X+ and the 10 Minute Trainer workouts. Man--BeachBody is amazing.
I say that because this company gives us something for everyone literally. It has something for beginners who have never worked out a day in their lives (hey, there's a first for everything); it offers something for the moderately fit who are looking to do a bit more; and it doesn't leave out the really fit folks who are looking to amp up their workouts for endless challenge and bringing it to the next levels.
There are many different places to start out at:
You can begin with Slim in 6, Turbo Jam, Hip Hop Abs, Power 90, Power Half Hour. All these include AWESOME ways to get started and advance it as you need to. Each one of these have packages that allow you to advance and graduate to something more challenging still with those programs. Personally, I recommend finding a great resistance (with either bands or weights or both) that you can add to the regimen--you'll want to build muscle if you want to burn fat more efficiently day in and day out. Then there's also the Kathy Smith's Project YOU! Type 2 that is an incredible place to get started.
You can pick the middle of the road if you aren't starting out exactly at square one, and want to delay graduating to another program (be careful--they can be addicting :P) with Chalean Extreme, Power 90 Master Series, and even Power 90 X. Power 90 X does have a fit test to take before hand with minimum recommendations (if you don't meet those minimums, you might want to look into some of the beginners, or another middle of the road program). Each one of these middle of the road programs can remain your end point by adjusting your weights and rep counts, continuing to work hard with the cardio, and staying clean in the kitchen.
You can REALLY bring it up an incredible notch with Power 90 X+....this one is a monster. There really is nothing better for an intense extreme workout program.
If you've reached the middle of the road programs and you don't really want to spend the money on P90X+ or Tony Horton's One on One dvd series or any other workout program (because, as I said, it can be addicting....:P) do you NEED to? No absolutely not. You can continue to get and maintain great results with one of those workouts. If you began at the first level though, I do think you should consider adding some more resistance training to your plan to continue working hard and staying lean and maintaining your new body.
If you have questions about where to start or where to go on to, don't hesitate to shoot me an email--you let me know what program you're doing currently (or not) and I'll ask you the questions I have and we'll work together :) Don't be shy. I look forward to hearing from you.
The showcase pack is a great deal that coaches can order (ask me how if you're interested :)). It includes P90X, Turbo Jam, Hip Hop Abs, Yoga Booty Ballet, P90, and Slim in 6. I have also seen (and done) P90X+ and the 10 Minute Trainer workouts. Man--BeachBody is amazing.
I say that because this company gives us something for everyone literally. It has something for beginners who have never worked out a day in their lives (hey, there's a first for everything); it offers something for the moderately fit who are looking to do a bit more; and it doesn't leave out the really fit folks who are looking to amp up their workouts for endless challenge and bringing it to the next levels.
There are many different places to start out at:
You can begin with Slim in 6, Turbo Jam, Hip Hop Abs, Power 90, Power Half Hour. All these include AWESOME ways to get started and advance it as you need to. Each one of these have packages that allow you to advance and graduate to something more challenging still with those programs. Personally, I recommend finding a great resistance (with either bands or weights or both) that you can add to the regimen--you'll want to build muscle if you want to burn fat more efficiently day in and day out. Then there's also the Kathy Smith's Project YOU! Type 2 that is an incredible place to get started.
You can pick the middle of the road if you aren't starting out exactly at square one, and want to delay graduating to another program (be careful--they can be addicting :P) with Chalean Extreme, Power 90 Master Series, and even Power 90 X. Power 90 X does have a fit test to take before hand with minimum recommendations (if you don't meet those minimums, you might want to look into some of the beginners, or another middle of the road program). Each one of these middle of the road programs can remain your end point by adjusting your weights and rep counts, continuing to work hard with the cardio, and staying clean in the kitchen.
You can REALLY bring it up an incredible notch with Power 90 X+....this one is a monster. There really is nothing better for an intense extreme workout program.
If you've reached the middle of the road programs and you don't really want to spend the money on P90X+ or Tony Horton's One on One dvd series or any other workout program (because, as I said, it can be addicting....:P) do you NEED to? No absolutely not. You can continue to get and maintain great results with one of those workouts. If you began at the first level though, I do think you should consider adding some more resistance training to your plan to continue working hard and staying lean and maintaining your new body.
If you have questions about where to start or where to go on to, don't hesitate to shoot me an email--you let me know what program you're doing currently (or not) and I'll ask you the questions I have and we'll work together :) Don't be shy. I look forward to hearing from you.
Friday, March 27, 2009
All you ever wanted to know about free radicals
I found this in my searching for my last blog. It's all you could ever want to know about free radicals and their damage called oxidation.
Read, enjoy, learn :)
An excerpt from the medical textbook Contemporary Ayurveda
by H. Sharma, M.D., and C. Clark, M.D.
(Edinburgh: Churchill Livingstone, 1998; ISBN: 0 443 05594 7)
ghostwritten by Bernard D. Sherman.
Cancers, strokes, and cataracts seem as different from one another as any diseases could be. It's hard to imagine them sharing a single cause. Yet a growing body of research suggests that they do. The causal chain behind these and many other diseases, perhaps behind aging itself, includes a common link: a class of molecules known as free radicals.
Some researchers believe that the discovery of the effects of free radicals may be as big an advance as Pasteur's insights into infectious disease. In a sense, free radicals take medical theory one level deeper. While the mechanisms of infectious disease involve microorganisms and cells, free radicals involve something more fundamental: the subatomic realm of electrons.
Free radicals are molecules, usually of oxygen, that have lost an electron. That loss makes them unstable (in chemical terms, reactive). They begin to covet their neighboring molecules' electrons. In stealing an electron, they operate as terrorists in the body. They can attack DNA, leading to dysfunction, mutation, and cancer. They can attack enzymes and proteins, disrupting normal cell activities, or cell membranes, producing a chain reaction of destruction. Such membrane damage in the cells that line our blood vessels can lead to hardening and thickening of the arteries and eventually to heart attacks and strokes. Free-radical attacks on collagen can cause cross-linking of protein molecules, resulting in stiffness in the tissue.
The most dangerous free radicals are the small, mobile, and highly reactive oxy radicals. Other dangerous atomic and molecular varieties of oxygen are known as reactive oxygen species (ROS). While ROS are not technically free radicals, they are no less unstable and are highly reactive with the molecules around them.
Biomedical research shows increasingly that oxidative stress - the constant attack by oxy radicals and ROS - contributes to both the initiation and the promotion of many major diseases. Oxidative attacks help cause the disease in the first place, then add impetus to its spread in the body. In the case of heart disease, oxidative stress can cause major damage even after treatment has been applied.
The implications of free radicals and ROS go further. It now seems that the 'clinical presentation' of many diseases - how the illness appears when a patient arrives at a clinic - may in part reflect not different causal mechanisms, but variations in the protection provided by the body's antioxidant (anti-oxidative stress) defenses. In a hurricane, the weakest section of a house collapses first, whether it is a window, a door, or a roof. Under oxidative stress, the weakest link in the body may be the first to give way.
A long and disturbing list of diseases is now linked to oxy radicals and ROS (see Box 8.1). The onslaught of free radicals and ROS also contributes to many of the less serious but still troubling symptoms of aging, such as wrinkled skin, gray hair, balding, and bodily stiffness. Oxy radicals have also been linked to such minor but bothersome conditions as dandruff and hangovers. One of the most experienced free-radical researchers, the Japanese biochemist Yukie Niwa, estimates that at least 85% of chronic and degenerative diseases result from oxidative damage (Niwa & Hansen, 1989, p. 9).
Box 8.1 Diseases linked to oxy radicals and reactive oxygen species
· Cancer.
· Arteriosclerosis, atherosclerosis.
· Heart disease.
· Cerebrovascular disease.
· Stroke.
· Emphysema (Cross et al 1987).
· Diabetes mellitus (Sato et al 1979).
· Rheumatoid arthritis (Cross et al 1987, Greenwald & Moy 1979, 1980, Halliwell 1981, 1989, Del Maestro et al 1982, Fligiel et al 1984).
· Osteoporosis (Hooper 1989, Stringer et al 1989).
· Ulcers.
· Sunburn.
· Cataracts (Niwa & Hansen, 1989, Yagi 1977).
· Crohn's disease (Niwa & Hansen 1989).
· Behcet's disease
· Aging
· Senility
BENEFITS OF FREE RADICALS
The many chemical reactions that occur in the body inevitably produce free radicals. The body can, however, usually keep these free radicals under control. Moreover, despite the long list of problems they cause, free radicals are not all bad. They play an essential role in a healthy human body. The body tries to harness the destructive power of the most dangerous free radicals - the oxy radicals and ROS - for use in the immune system and in inflammatory reactions. Certain cells in these systems engulf bacteria or viruses, take up oxygen molecules from the bloodstream, remove an electron to create a flood of oxy radicals and ROS, and bombard the invader with the resulting toxic shower. This aggressive use of toxic oxygen species is remarkably effective in protecting the body against infectious organisms.
Unfortunately, the process may go out of control, creating a chain reaction that leads to over-production of free radicals. These reactions are no less damaging to the body than other formations of free radicals.
THE CAUSES OF FREE RADICALS
Production of free radicals in the body is continuous and inescapable. The basic causes include the following:
The immune system
As we have just seen, immune system cells deliberately create oxy radicals and ROS as weapons.
Energy production
The energy-producing process in every cell generates oxy radicals and ROS as toxic waste, continuously and abundantly. Oxygen is used to burn glucose molecules that act as the body's fuel. In this energy-freeing operation, oxy radicals are thrown off as destructive by-products. Given the insatiable hunger of oxygen, there is no way to have it suffusing the body's energy-producing processes without the constant creation of oxy radicals and ROS.
The cell includes a number of metabolic processes, each of which can produce different free radicals. Thus, even a single cell can produce many different kinds of free radicals.
Stress
The pressures common in industrial societies can trigger the body's stress response. In turn, the stress response creates free radicals in abundance. The stress response races the body's energy-creating apparatus, increasing the number of free radicals as a toxic by-product. Moreover, the hormones that mediate the stress reaction in the body - cortisol and catecholamines - will themselves degenerate into particularly destructive free radicals. Researchers now know one way in which stress may cause disease. A stressful life mass-produces free radicals.
Pollution and other external substances
The pollutants produced by modern technologies often generate free radicals in the body. The food most of us buy contains farm chemicals, including fertilizers and pesticides, that produce free radicals when we ingest them. Prescription drugs often have the same effect; their harmful side-effects may be caused by the free radicals they generate.
Processed foods frequently contain high levels of lipid peroxides, which produce free radicals that damage the cardiovascular system. Cigarette smoke generates high free-radical concentrations; much of the lung damage associated with smoking is caused by free radicals. Air pollution has similar effects. Alcohol is a potent generator of free radicals (although red wine contains antioxidants that counteract this effect).
In addition, free radicals can result from all types of electromagnetic radiation-including sun-light. Exposure to sunlight generates free radicals that age the skin, causing roughness and wrinkles. If the exposure is prolonged, skin cancer may result. (See Box 8.2).
Box 8.2 Some common external causes of free radicals
· Toxins
- carbon tetrachloride
- paraquat
- benzo(a)pyrene
- aniline dyes
- Toluene
· Drugs
- adriamycin
- bleomycin
- mitomycin C
- nitrofurantoin
- chlorpromazine
· Air pollution
Primary sources
- carbon monoxide
- nitric oxide
- aldehydes
- alkyl nitrates
· Radiation, sunlight
· Ingested substances
- alcohol
- smoked and barbecued food
- peroxidized fats in meat and cheese
- deep-fried foods
FREE RADICAL DEFENSES
Given the many sources of free radicals, it is not surprising that all aerobic forms of life maintain elaborate anti-free-radical defense systems, also known as antioxidant systems.
Enzymes
Every cell in the body creates its own "bomb squad"-antioxidant enzymes (complex, machine-like proteins) whose specialty is defusing oxy radicals and ROS. The most thoroughly studied defense enzyme, superoxide dismutase (SOD), takes hold of molecules of superoxide - a particularly destructive free radical-and changes them to a much less reactive form.
SOD and another important antioxidant enzyme set, the glutathione system, work within the cell. By contrast, circulating biochemicals such as uric acid and ceruloplasmin react with free radicals in the intercellular spaces and bloodstream.
Nutrients
The substances that plants create to fight free radicals can help the human body do the same thing. Thus, as a second line of defense, the body makes use of many standard vitamins and other nutrients to quench the oxy radicals' thirst for electrons. Among the many substances used are Vitamins C and E, beta-carotene, and bioflavonoids. Some free radical researchers believe that to quench free radicals effectively, the general level of all of these free-radical-fighting nutrients needs to be much higher than nutritional experts have generally thought.
Self repair
The body also has systems to repair or replace damaged building blocks of cells. These systems are rapid and thorough. For example, the system for repairing damage to DNA and other nucleic acids is particularly elaborate and efficient, with various specialized enzymes that locate damaged areas, snip out ruined bits, replace them with the correct sequence of molecules, and seal up the strand once again. Every aspect of the cell receives similar attention. Most protein constituents in the cell, for example, are completely replaced every few days. Scavenger enzymes break used and damaged proteins into their component parts for reuse by the cell.
FINDING THE BALANCE
The body's elaborate biochemical responses to the free-radical challenge suggest that it is not necessary to reduce excess free radicals to zero. The body needs only to strike the right balance between the number of free radicals generated and the defense and repair mechanisms available. The goal is to keep oxidative stress from exceeding the capacity of the normal repair and replacement mechanisms. Oxy radicals might, for instance, slip through the enzyme and nutrient defenses and attack the DNA; but ideally these attacks would be few enough that the DNA repair mechanisms could fix the damage and maintain the genetic code intact.
How, then, can we keep the desired balance? That question is a major area of research, but the results have been mixed. Vitamins and beta-carotene have shown far fewer benefits than expected. One long-term, large-scale study found beta-carotene to have no effect whatsoever in reducing malignant neoplasms, cardiovascular disease, or death from all causes (Hennekens et al 1996). One problem may be that active ingredients like beta-carotene are not 'full spectrum' antioxidants: they affect certain free radicals but not others. Yet we have seen that each cell can produce a wide variety of free radicals.
Two recent studies suggest another problem. Beta-carotene and vitamin E were found not to prevent lung cancer in male smokers; in fact, beta-carotene was linked with higher incidence of lung cancer (Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group, 1994). Beta-carotene and vitamin A supplements, too, were found to increase the risk of lung cancer in smokers and in workers exposed to asbestos (Omerun et al 1996). A reason for the harmful effects may be that the vitamins, after quenching free radicals, become oxidized themselves unless they have been given in correct doses or regenerated by additional antioxidants, which must be in proper doses themselves. Moreover, beta-carotene works as an antioxidant only when oxygen concentrations are low; in high oxygen concentrations, such as those found in the lungs or heart, it becomes an oxidant itself (Burton & Ingold, 1984). In addition, large amounts of any one micronutrient may inhibit absorption of other micronutrients needed for proper nutritional balance.
Such problems might be offset if vitamins were taken in their natural condition, surrounded by dozens of apparently inactive ingredients that modulate their effects. This conclusion is suggested by a study that found vitamin E to have no effect in reducing death from coronary heart disease in postmenopausal women when taken in the form of supplements, but to have significant benefits when absorbed from food (Kushi et al 1996).
Even if these problems with vitamin supplements were solved, the supplements would still have a significant shortcoming. They are far less effective, molecule for molecule, than the body's natural enzymes. When a molecule of vitamin C or E sacrifices an electron to appease a free radical, the vitamin molecule becomes damaged and useless. Only if it is regenerated by a helpful companion can it re-enter the fray. Enzymes, however, can run through thousands of destructive free radicals and ROS without help and without pause.
Unfortunately, while internally produced enzymes are far more powerful than vitamins, they cannot be taken by mouth. They are gigantic protein molecules that cannot pass through the walls of the digestive system and into the bloodstream. Digestive juices break them down into their component amino acids. SOD has been injected directly into inflamed joints, but the procedure is not practical for home use. Moreover, it has limited effects, because SOD has only a brief half-life in the bloodstream. In less than 5 minutes, 50% of it is gone, broken down by natural bodily processes, and within an hour only 0.1% of it is left. Recently, the Japanese researcher Tatsuya Oda found a way around this: he succeeded in attaching SOD to artificial polymer molecules. Riding on the polymers, the SOD lasts in the bloodstream for at least 5 hours. As promising as this finding is, it raises questions about the long-term effects of adding an enzyme to the body in large quantities. These effects are not known as yet, and the question is far from trivial.
A preferred solution would be antioxidant substances with (1) low molecular weight, so they can slip from the digestive tract to the bloodstream undamaged, (2) the anti-oxidant ability, weight for weight, of an enzyme such as SOD, and (3) the ability to defuse a wide range of free radicals. In the next section, we will examine research on herbal compounds that appear to satisfy these criteria.
Read, enjoy, learn :)
An excerpt from the medical textbook Contemporary Ayurveda
by H. Sharma, M.D., and C. Clark, M.D.
(Edinburgh: Churchill Livingstone, 1998; ISBN: 0 443 05594 7)
ghostwritten by Bernard D. Sherman.
Cancers, strokes, and cataracts seem as different from one another as any diseases could be. It's hard to imagine them sharing a single cause. Yet a growing body of research suggests that they do. The causal chain behind these and many other diseases, perhaps behind aging itself, includes a common link: a class of molecules known as free radicals.
Some researchers believe that the discovery of the effects of free radicals may be as big an advance as Pasteur's insights into infectious disease. In a sense, free radicals take medical theory one level deeper. While the mechanisms of infectious disease involve microorganisms and cells, free radicals involve something more fundamental: the subatomic realm of electrons.
Free radicals are molecules, usually of oxygen, that have lost an electron. That loss makes them unstable (in chemical terms, reactive). They begin to covet their neighboring molecules' electrons. In stealing an electron, they operate as terrorists in the body. They can attack DNA, leading to dysfunction, mutation, and cancer. They can attack enzymes and proteins, disrupting normal cell activities, or cell membranes, producing a chain reaction of destruction. Such membrane damage in the cells that line our blood vessels can lead to hardening and thickening of the arteries and eventually to heart attacks and strokes. Free-radical attacks on collagen can cause cross-linking of protein molecules, resulting in stiffness in the tissue.
The most dangerous free radicals are the small, mobile, and highly reactive oxy radicals. Other dangerous atomic and molecular varieties of oxygen are known as reactive oxygen species (ROS). While ROS are not technically free radicals, they are no less unstable and are highly reactive with the molecules around them.
Biomedical research shows increasingly that oxidative stress - the constant attack by oxy radicals and ROS - contributes to both the initiation and the promotion of many major diseases. Oxidative attacks help cause the disease in the first place, then add impetus to its spread in the body. In the case of heart disease, oxidative stress can cause major damage even after treatment has been applied.
The implications of free radicals and ROS go further. It now seems that the 'clinical presentation' of many diseases - how the illness appears when a patient arrives at a clinic - may in part reflect not different causal mechanisms, but variations in the protection provided by the body's antioxidant (anti-oxidative stress) defenses. In a hurricane, the weakest section of a house collapses first, whether it is a window, a door, or a roof. Under oxidative stress, the weakest link in the body may be the first to give way.
A long and disturbing list of diseases is now linked to oxy radicals and ROS (see Box 8.1). The onslaught of free radicals and ROS also contributes to many of the less serious but still troubling symptoms of aging, such as wrinkled skin, gray hair, balding, and bodily stiffness. Oxy radicals have also been linked to such minor but bothersome conditions as dandruff and hangovers. One of the most experienced free-radical researchers, the Japanese biochemist Yukie Niwa, estimates that at least 85% of chronic and degenerative diseases result from oxidative damage (Niwa & Hansen, 1989, p. 9).
Box 8.1 Diseases linked to oxy radicals and reactive oxygen species
· Cancer.
· Arteriosclerosis, atherosclerosis.
· Heart disease.
· Cerebrovascular disease.
· Stroke.
· Emphysema (Cross et al 1987).
· Diabetes mellitus (Sato et al 1979).
· Rheumatoid arthritis (Cross et al 1987, Greenwald & Moy 1979, 1980, Halliwell 1981, 1989, Del Maestro et al 1982, Fligiel et al 1984).
· Osteoporosis (Hooper 1989, Stringer et al 1989).
· Ulcers.
· Sunburn.
· Cataracts (Niwa & Hansen, 1989, Yagi 1977).
· Crohn's disease (Niwa & Hansen 1989).
· Behcet's disease
· Aging
· Senility
BENEFITS OF FREE RADICALS
The many chemical reactions that occur in the body inevitably produce free radicals. The body can, however, usually keep these free radicals under control. Moreover, despite the long list of problems they cause, free radicals are not all bad. They play an essential role in a healthy human body. The body tries to harness the destructive power of the most dangerous free radicals - the oxy radicals and ROS - for use in the immune system and in inflammatory reactions. Certain cells in these systems engulf bacteria or viruses, take up oxygen molecules from the bloodstream, remove an electron to create a flood of oxy radicals and ROS, and bombard the invader with the resulting toxic shower. This aggressive use of toxic oxygen species is remarkably effective in protecting the body against infectious organisms.
Unfortunately, the process may go out of control, creating a chain reaction that leads to over-production of free radicals. These reactions are no less damaging to the body than other formations of free radicals.
THE CAUSES OF FREE RADICALS
Production of free radicals in the body is continuous and inescapable. The basic causes include the following:
The immune system
As we have just seen, immune system cells deliberately create oxy radicals and ROS as weapons.
Energy production
The energy-producing process in every cell generates oxy radicals and ROS as toxic waste, continuously and abundantly. Oxygen is used to burn glucose molecules that act as the body's fuel. In this energy-freeing operation, oxy radicals are thrown off as destructive by-products. Given the insatiable hunger of oxygen, there is no way to have it suffusing the body's energy-producing processes without the constant creation of oxy radicals and ROS.
The cell includes a number of metabolic processes, each of which can produce different free radicals. Thus, even a single cell can produce many different kinds of free radicals.
Stress
The pressures common in industrial societies can trigger the body's stress response. In turn, the stress response creates free radicals in abundance. The stress response races the body's energy-creating apparatus, increasing the number of free radicals as a toxic by-product. Moreover, the hormones that mediate the stress reaction in the body - cortisol and catecholamines - will themselves degenerate into particularly destructive free radicals. Researchers now know one way in which stress may cause disease. A stressful life mass-produces free radicals.
Pollution and other external substances
The pollutants produced by modern technologies often generate free radicals in the body. The food most of us buy contains farm chemicals, including fertilizers and pesticides, that produce free radicals when we ingest them. Prescription drugs often have the same effect; their harmful side-effects may be caused by the free radicals they generate.
Processed foods frequently contain high levels of lipid peroxides, which produce free radicals that damage the cardiovascular system. Cigarette smoke generates high free-radical concentrations; much of the lung damage associated with smoking is caused by free radicals. Air pollution has similar effects. Alcohol is a potent generator of free radicals (although red wine contains antioxidants that counteract this effect).
In addition, free radicals can result from all types of electromagnetic radiation-including sun-light. Exposure to sunlight generates free radicals that age the skin, causing roughness and wrinkles. If the exposure is prolonged, skin cancer may result. (See Box 8.2).
Box 8.2 Some common external causes of free radicals
· Toxins
- carbon tetrachloride
- paraquat
- benzo(a)pyrene
- aniline dyes
- Toluene
· Drugs
- adriamycin
- bleomycin
- mitomycin C
- nitrofurantoin
- chlorpromazine
· Air pollution
Primary sources
- carbon monoxide
- nitric oxide
- aldehydes
- alkyl nitrates
· Radiation, sunlight
· Ingested substances
- alcohol
- smoked and barbecued food
- peroxidized fats in meat and cheese
- deep-fried foods
FREE RADICAL DEFENSES
Given the many sources of free radicals, it is not surprising that all aerobic forms of life maintain elaborate anti-free-radical defense systems, also known as antioxidant systems.
Enzymes
Every cell in the body creates its own "bomb squad"-antioxidant enzymes (complex, machine-like proteins) whose specialty is defusing oxy radicals and ROS. The most thoroughly studied defense enzyme, superoxide dismutase (SOD), takes hold of molecules of superoxide - a particularly destructive free radical-and changes them to a much less reactive form.
SOD and another important antioxidant enzyme set, the glutathione system, work within the cell. By contrast, circulating biochemicals such as uric acid and ceruloplasmin react with free radicals in the intercellular spaces and bloodstream.
Nutrients
The substances that plants create to fight free radicals can help the human body do the same thing. Thus, as a second line of defense, the body makes use of many standard vitamins and other nutrients to quench the oxy radicals' thirst for electrons. Among the many substances used are Vitamins C and E, beta-carotene, and bioflavonoids. Some free radical researchers believe that to quench free radicals effectively, the general level of all of these free-radical-fighting nutrients needs to be much higher than nutritional experts have generally thought.
Self repair
The body also has systems to repair or replace damaged building blocks of cells. These systems are rapid and thorough. For example, the system for repairing damage to DNA and other nucleic acids is particularly elaborate and efficient, with various specialized enzymes that locate damaged areas, snip out ruined bits, replace them with the correct sequence of molecules, and seal up the strand once again. Every aspect of the cell receives similar attention. Most protein constituents in the cell, for example, are completely replaced every few days. Scavenger enzymes break used and damaged proteins into their component parts for reuse by the cell.
FINDING THE BALANCE
The body's elaborate biochemical responses to the free-radical challenge suggest that it is not necessary to reduce excess free radicals to zero. The body needs only to strike the right balance between the number of free radicals generated and the defense and repair mechanisms available. The goal is to keep oxidative stress from exceeding the capacity of the normal repair and replacement mechanisms. Oxy radicals might, for instance, slip through the enzyme and nutrient defenses and attack the DNA; but ideally these attacks would be few enough that the DNA repair mechanisms could fix the damage and maintain the genetic code intact.
How, then, can we keep the desired balance? That question is a major area of research, but the results have been mixed. Vitamins and beta-carotene have shown far fewer benefits than expected. One long-term, large-scale study found beta-carotene to have no effect whatsoever in reducing malignant neoplasms, cardiovascular disease, or death from all causes (Hennekens et al 1996). One problem may be that active ingredients like beta-carotene are not 'full spectrum' antioxidants: they affect certain free radicals but not others. Yet we have seen that each cell can produce a wide variety of free radicals.
Two recent studies suggest another problem. Beta-carotene and vitamin E were found not to prevent lung cancer in male smokers; in fact, beta-carotene was linked with higher incidence of lung cancer (Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group, 1994). Beta-carotene and vitamin A supplements, too, were found to increase the risk of lung cancer in smokers and in workers exposed to asbestos (Omerun et al 1996). A reason for the harmful effects may be that the vitamins, after quenching free radicals, become oxidized themselves unless they have been given in correct doses or regenerated by additional antioxidants, which must be in proper doses themselves. Moreover, beta-carotene works as an antioxidant only when oxygen concentrations are low; in high oxygen concentrations, such as those found in the lungs or heart, it becomes an oxidant itself (Burton & Ingold, 1984). In addition, large amounts of any one micronutrient may inhibit absorption of other micronutrients needed for proper nutritional balance.
Such problems might be offset if vitamins were taken in their natural condition, surrounded by dozens of apparently inactive ingredients that modulate their effects. This conclusion is suggested by a study that found vitamin E to have no effect in reducing death from coronary heart disease in postmenopausal women when taken in the form of supplements, but to have significant benefits when absorbed from food (Kushi et al 1996).
Even if these problems with vitamin supplements were solved, the supplements would still have a significant shortcoming. They are far less effective, molecule for molecule, than the body's natural enzymes. When a molecule of vitamin C or E sacrifices an electron to appease a free radical, the vitamin molecule becomes damaged and useless. Only if it is regenerated by a helpful companion can it re-enter the fray. Enzymes, however, can run through thousands of destructive free radicals and ROS without help and without pause.
Unfortunately, while internally produced enzymes are far more powerful than vitamins, they cannot be taken by mouth. They are gigantic protein molecules that cannot pass through the walls of the digestive system and into the bloodstream. Digestive juices break them down into their component amino acids. SOD has been injected directly into inflamed joints, but the procedure is not practical for home use. Moreover, it has limited effects, because SOD has only a brief half-life in the bloodstream. In less than 5 minutes, 50% of it is gone, broken down by natural bodily processes, and within an hour only 0.1% of it is left. Recently, the Japanese researcher Tatsuya Oda found a way around this: he succeeded in attaching SOD to artificial polymer molecules. Riding on the polymers, the SOD lasts in the bloodstream for at least 5 hours. As promising as this finding is, it raises questions about the long-term effects of adding an enzyme to the body in large quantities. These effects are not known as yet, and the question is far from trivial.
A preferred solution would be antioxidant substances with (1) low molecular weight, so they can slip from the digestive tract to the bloodstream undamaged, (2) the anti-oxidant ability, weight for weight, of an enzyme such as SOD, and (3) the ability to defuse a wide range of free radicals. In the next section, we will examine research on herbal compounds that appear to satisfy these criteria.
Monday, March 23, 2009
"It's you deep sea diving into the Fountain of Youth"
That's what happens when you eat right and exercise. How you might ask?
When you eat like crap--fast food, no veggies, no good sources of real protein--you are giving your body nothing good to work with. You are over-taxing all your organs because they aren't doing what they were designed to do. Our bodies were designed to process natural things effortlessly. When you consume too much processed foods and even cooked veggies, for instance, your pancreas makes up the slack. This over-taxes the pancreas. What do you feel like when you work too hard too long? Probably tired. Think about the pancreas too.
When you exercise, even moderate exercise....you don't have to run marathons or bike half-way across the country, you are diving into the fountain of youth because you are avoiding the pains of every day life. You are doing something good for your muscles, which supports the skeleton better. Supporting the skeleton better leads to fewer joint and back pains.
Don't you like when your car works more efficiently? When you eat right and get moving, you are allowing your body to work more efficiently and stay younger and stronger for longer. Your joints won't feel 'as old', your muscles will be strong and not groan at the simplest lifting tasks, your body will remain more flexible allowing you to turn your head in your car when backing up, for instance, without pain.
When you clean up your diet, stop eating fried foods, you are starting to eliminate some of the free radicals that do such damage to our bodies.
"Whoa....what is up with that term 'free radicals'?!?!" What is it? It is unstable oxygen molecules. They are fairly inevitable. Everyone has them. But you don't have to have a plethora of them. When you eat fried and smoked foods, your contributing to the free radical count. When you eat anti-oxidants, you're helping to protect your body from the damage of free radicals.
"BUT WHAT ARE THEY?!?! AND WHAT DO THEY DO!?!?!" you think. Free radicals are unstable oxygen molecules--this means that they are missing an electron....floating around your body. When they float around your body, they are looking to bind to any other molecule that will stabilize them--this is called oxidation. Another example of oxidation is a cut apple without lemon juice (the lemon juice drizzled on it acts as an anti-oxidant, just as blueberries do for the human body), the rusting process and 'the green crap on copper' (quoted from the hubby), 'the white powdery foamy stuff that forms on battery terminals in cars' (quoted again from the hubby :P), silver tarnishing. This isn't pretty! In the human body, this leads to many problems......they are linking free radicals to the aging process (balding, wrinkling skin, grey hair) as well as hang overs, dandruff and 85% of chronic and degenerative deseases (cancer, diabetes mellitus, atherosclerosis, cerebralvascular disease, stroke, etc etc etc).
I think it's worth watching what you eat and going for a dive in the deep sea of youth to prevent the oxidative damage of free radicals, don't you?!
When you eat like crap--fast food, no veggies, no good sources of real protein--you are giving your body nothing good to work with. You are over-taxing all your organs because they aren't doing what they were designed to do. Our bodies were designed to process natural things effortlessly. When you consume too much processed foods and even cooked veggies, for instance, your pancreas makes up the slack. This over-taxes the pancreas. What do you feel like when you work too hard too long? Probably tired. Think about the pancreas too.
When you exercise, even moderate exercise....you don't have to run marathons or bike half-way across the country, you are diving into the fountain of youth because you are avoiding the pains of every day life. You are doing something good for your muscles, which supports the skeleton better. Supporting the skeleton better leads to fewer joint and back pains.
Don't you like when your car works more efficiently? When you eat right and get moving, you are allowing your body to work more efficiently and stay younger and stronger for longer. Your joints won't feel 'as old', your muscles will be strong and not groan at the simplest lifting tasks, your body will remain more flexible allowing you to turn your head in your car when backing up, for instance, without pain.
When you clean up your diet, stop eating fried foods, you are starting to eliminate some of the free radicals that do such damage to our bodies.
"Whoa....what is up with that term 'free radicals'?!?!" What is it? It is unstable oxygen molecules. They are fairly inevitable. Everyone has them. But you don't have to have a plethora of them. When you eat fried and smoked foods, your contributing to the free radical count. When you eat anti-oxidants, you're helping to protect your body from the damage of free radicals.
"BUT WHAT ARE THEY?!?! AND WHAT DO THEY DO!?!?!" you think. Free radicals are unstable oxygen molecules--this means that they are missing an electron....floating around your body. When they float around your body, they are looking to bind to any other molecule that will stabilize them--this is called oxidation. Another example of oxidation is a cut apple without lemon juice (the lemon juice drizzled on it acts as an anti-oxidant, just as blueberries do for the human body), the rusting process and 'the green crap on copper' (quoted from the hubby), 'the white powdery foamy stuff that forms on battery terminals in cars' (quoted again from the hubby :P), silver tarnishing. This isn't pretty! In the human body, this leads to many problems......they are linking free radicals to the aging process (balding, wrinkling skin, grey hair) as well as hang overs, dandruff and 85% of chronic and degenerative deseases (cancer, diabetes mellitus, atherosclerosis, cerebralvascular disease, stroke, etc etc etc).
I think it's worth watching what you eat and going for a dive in the deep sea of youth to prevent the oxidative damage of free radicals, don't you?!
Sunday, March 22, 2009
The Secret to staying young is good health and lying about your age....or just some SHAKEOLOGY :D
Yes another fortune from a fortune cookie....I'm a dork and proud to be one :D (I don't think hubby and I would be a good match if I wasn't one :P)
So Beachbody just created this amazing thing called Shakeology (check it out shakeology.com....looks awesome). Shakeology is a meal (or a snack) in a glass. With 70 Healthy Ingredients--1 glass :). Welcome to your healthiest meal of the day.
In order to get all the things that the shake provides you have to have a salad with the following:
10 c cauliflower
4 c broccoli
4 c mushrooms
4 c radishes
4 c lettuce
1 c peas
7 carrots
3 whole raw onions.
It has proteins/amino acids, antioxidents, phyto-nutrients, digestive enzymes, probiotics, and 'adaptogens' (I'm unsure of this term....it's apparently an up and coming term in the nutrition industry....)
The counts:
140 calories
1 g fat
15-17 g protein
17-19 g carbs.
It can either be a meal replacement or a healthy snack.
They are not recommending eliminating all vitamins when you drink this wonder, but you won't need to do, say, a multi-vitamin as well as the additional calcium supplement (which all women, without this, should be taking)
The history of this stems from the fact that Carl Daikler's wife (a personal trainer and nutritionist) hates the fact that Carl hates vegetables and 'eats like a second grader'.
Shakeology certainly doesn't cover bases to negate the effects of a crappy diet, but it will supplement a clean diet beautifully.
What it does for us is help prevent the oxidative damage of free radicals (unstable oxygen molecules in the body that will bind to anything--this binding to anything is the oxidation). This prevention leads to the slowing of the aging process (arthritis, heart disease, cholesterol, high blood pressure, fun stuff). The digestive enzymes are protected from the processing of the vegetables so that it doesn't add the stress to the pancreas that cooked foods do.
And it tastes like chocolate (or green berry)
Seriously?
So if you're looking to tidy up your food a bit or jumpstart some serious weightloss efforts, you might want to look into trying Shakeology. This in addition to a regular workout regimen will have you in a new body before you ever drempt possible. It is possible. With great nutrition and some effort, it is absolutely possible.
Give it a try. Try it with a scoop of PB (in the chocolate) or some oj (with the green berry) for some variety. Try it and take the guess work and some of the rocket science out of dieting.
Below is alot of what you'll be getting in ONE SIMPLE GLASS.
That's a little bit about what you are consuming. This is a little bit of what you can get :):
So Beachbody just created this amazing thing called Shakeology (check it out shakeology.com....looks awesome). Shakeology is a meal (or a snack) in a glass. With 70 Healthy Ingredients--1 glass :). Welcome to your healthiest meal of the day.
In order to get all the things that the shake provides you have to have a salad with the following:
10 c cauliflower
4 c broccoli
4 c mushrooms
4 c radishes
4 c lettuce
1 c peas
7 carrots
3 whole raw onions.
It has proteins/amino acids, antioxidents, phyto-nutrients, digestive enzymes, probiotics, and 'adaptogens' (I'm unsure of this term....it's apparently an up and coming term in the nutrition industry....)
The counts:
140 calories
1 g fat
15-17 g protein
17-19 g carbs.
It can either be a meal replacement or a healthy snack.
They are not recommending eliminating all vitamins when you drink this wonder, but you won't need to do, say, a multi-vitamin as well as the additional calcium supplement (which all women, without this, should be taking)
The history of this stems from the fact that Carl Daikler's wife (a personal trainer and nutritionist) hates the fact that Carl hates vegetables and 'eats like a second grader'.
Shakeology certainly doesn't cover bases to negate the effects of a crappy diet, but it will supplement a clean diet beautifully.
What it does for us is help prevent the oxidative damage of free radicals (unstable oxygen molecules in the body that will bind to anything--this binding to anything is the oxidation). This prevention leads to the slowing of the aging process (arthritis, heart disease, cholesterol, high blood pressure, fun stuff). The digestive enzymes are protected from the processing of the vegetables so that it doesn't add the stress to the pancreas that cooked foods do.
And it tastes like chocolate (or green berry)
Seriously?
So if you're looking to tidy up your food a bit or jumpstart some serious weightloss efforts, you might want to look into trying Shakeology. This in addition to a regular workout regimen will have you in a new body before you ever drempt possible. It is possible. With great nutrition and some effort, it is absolutely possible.
Give it a try. Try it with a scoop of PB (in the chocolate) or some oj (with the green berry) for some variety. Try it and take the guess work and some of the rocket science out of dieting.
Below is alot of what you'll be getting in ONE SIMPLE GLASS.
That's a little bit about what you are consuming. This is a little bit of what you can get :):
I'm not a snob anymore
Not after doing a few of the 10 minute trainers. I should have known better. I should have known that Tony Horton would not put out a crappy workout. But, before I got them, I had my nose turned up. Not at the concept of them. Not at the super stacking theory. Not at anything, but the time. "10 minutes? Seriously? What is a whopping 10 minutes going to do for you?!?!?!?!" A good bit if you do it right that's for sure. But I like the workout long and hard. Give it all you've got and then some. (Do all that you can....and then two more is my theory :P)
On Friday night, I was running low on energy. Any other night like that, I would probably have just gone 'eh....I'll make it up with a double on another day.' I can take doubles. I love the challenge that doubles offer. Instead, I threw in both my TMT dvds and picked out three. I did cardio, total body, and abs. I had already done abs and knew that it was a killer 10 minute workout that definitely hit the core and did it well. I finished watching all the others, but didn't do them, so I didn't know what challenge they might be offering. I started them. By the end of the first 10 minute workout, cardio was first in line, I was dripping with sweat. Yea so what I looked like a dork (fortunately even Ryan wasn't around to laugh at me on this one :P) with the door attachment for the added challenge, but I enjoyed the workout.
Then came total body. 'Seriously, how much of the total body can you actually target in 10 minutes?!?!?!' Well, no, it's not an x+ workout that has your heart pumping and body going "Whoa!!!! Holy crap what in heaven's name was that?!?!?!" but you do hit every major muscle group and use the smaller muscle groups to support them.
Then came abs .. a second time. Yes still the same challenge as the first. Wow. 10 minutes can really get a good job done.
I will say this as a concession statement: I wouldn't do solely the 10 minute trainer. I wouldn't recommend sticking with the 10 minute trainer for years. I would absolutely recommend adding it to the repertoir on days that you're running on E, but you do have a tiny bit to give to a workout. I do absolutely recommend getting started with the wonderful 10 minute trainer, graduating to something longer, more extreme, but keeping this one around to add back in every now and then....just to head back to basics. It's a good one. So don't turn your nose up at the time, like I did. There's absolutely a place for it, somewhere in the mess of the schedule that we call our home :)
Keep bringing it all and leaving it all behind, buddies :)
On Friday night, I was running low on energy. Any other night like that, I would probably have just gone 'eh....I'll make it up with a double on another day.' I can take doubles. I love the challenge that doubles offer. Instead, I threw in both my TMT dvds and picked out three. I did cardio, total body, and abs. I had already done abs and knew that it was a killer 10 minute workout that definitely hit the core and did it well. I finished watching all the others, but didn't do them, so I didn't know what challenge they might be offering. I started them. By the end of the first 10 minute workout, cardio was first in line, I was dripping with sweat. Yea so what I looked like a dork (fortunately even Ryan wasn't around to laugh at me on this one :P) with the door attachment for the added challenge, but I enjoyed the workout.
Then came total body. 'Seriously, how much of the total body can you actually target in 10 minutes?!?!?!' Well, no, it's not an x+ workout that has your heart pumping and body going "Whoa!!!! Holy crap what in heaven's name was that?!?!?!" but you do hit every major muscle group and use the smaller muscle groups to support them.
Then came abs .. a second time. Yes still the same challenge as the first. Wow. 10 minutes can really get a good job done.
I will say this as a concession statement: I wouldn't do solely the 10 minute trainer. I wouldn't recommend sticking with the 10 minute trainer for years. I would absolutely recommend adding it to the repertoir on days that you're running on E, but you do have a tiny bit to give to a workout. I do absolutely recommend getting started with the wonderful 10 minute trainer, graduating to something longer, more extreme, but keeping this one around to add back in every now and then....just to head back to basics. It's a good one. So don't turn your nose up at the time, like I did. There's absolutely a place for it, somewhere in the mess of the schedule that we call our home :)
Keep bringing it all and leaving it all behind, buddies :)
Wednesday, March 11, 2009
Don't be a foot-tapper
"In today's American society, we have a plethora of people who stand in front of a microwave, tapping their feet"
I heard this quote from a motivational speaker, Les Brown (mentioned him in a previous blog), on a conference call with BeachBody. (very great call by the way--very bummed I won't hear more at the summit :()
A microwave delivers things quickly--2 minutes, 3 minutes, 10 minutes to thaw something, etc etc etc. Don't be impatient--appreciate the speed in which you can get things!!
Let me also say--do not stand in front of the mirror, tapping your foot, expecting to see your abs pop because you cut out your weekly McDonalds trip.
This is going to sound incredibly harsh, but I have to bring it up.
It did not happen over night that you put the weight on. It will not happen over night that you take that weight off. Whatever amount it is 5lbs, 50 pounds, 100 pounds. I don't care. None of it will happen over night. NONE of it will happen without effort, commitment, energy, consistency, effort, commitment, energy, consistency, oh yea and a little sweat will help too ;-> There is no cheat to it; there's no easy way; there's no "Krispy Kreme Diet" (Think Bruce Almighty). Whatever route you choose to start wanting to see change in the mirror--it will all take continued, repeated, thorough discipline and a bit of sweat to amp it up.
I know I know I know....we're all human....each and everyone of us. Each and everyone of us will want a cheat meal here and there (here and there is not equivalent to breakfast lunch and dinner, sorry). I want my cheats and snacks too. But you have to make the commitment to jump on and stay on the bandwagon, not expecting to tap your foot, eagerly and impatiently anticipating when you can jump back off for good (that's what we call yo-yo dieting.....not fun either I know).
I'm inviting you to jump on the bandwagon, stick around, make some friends (ask me how) rely on me and your other new friends for help to stay there to keep that 'undo' of however much weight gain coming.
Don't be a foot-tapper. Be patient, put in some effort....you will reap rewards for those efforts.
I heard this quote from a motivational speaker, Les Brown (mentioned him in a previous blog), on a conference call with BeachBody. (very great call by the way--very bummed I won't hear more at the summit :()
A microwave delivers things quickly--2 minutes, 3 minutes, 10 minutes to thaw something, etc etc etc. Don't be impatient--appreciate the speed in which you can get things!!
Let me also say--do not stand in front of the mirror, tapping your foot, expecting to see your abs pop because you cut out your weekly McDonalds trip.
This is going to sound incredibly harsh, but I have to bring it up.
It did not happen over night that you put the weight on. It will not happen over night that you take that weight off. Whatever amount it is 5lbs, 50 pounds, 100 pounds. I don't care. None of it will happen over night. NONE of it will happen without effort, commitment, energy, consistency, effort, commitment, energy, consistency, oh yea and a little sweat will help too ;-> There is no cheat to it; there's no easy way; there's no "Krispy Kreme Diet" (Think Bruce Almighty). Whatever route you choose to start wanting to see change in the mirror--it will all take continued, repeated, thorough discipline and a bit of sweat to amp it up.
I know I know I know....we're all human....each and everyone of us. Each and everyone of us will want a cheat meal here and there (here and there is not equivalent to breakfast lunch and dinner, sorry). I want my cheats and snacks too. But you have to make the commitment to jump on and stay on the bandwagon, not expecting to tap your foot, eagerly and impatiently anticipating when you can jump back off for good (that's what we call yo-yo dieting.....not fun either I know).
I'm inviting you to jump on the bandwagon, stick around, make some friends (ask me how) rely on me and your other new friends for help to stay there to keep that 'undo' of however much weight gain coming.
Don't be a foot-tapper. Be patient, put in some effort....you will reap rewards for those efforts.
Monday, March 9, 2009
Stages of Change
There are 5 stages of change:
Precontemplation
Contemplation
Preparation
Action
Maintenance
Precontemplation is the stage in which folks see nothing to change, or rather, see no need to change what it is that arguably could use some tweaking. At this point, there is no 'starting to plan' or 'planning to plan' or anything of that source, at least in the near future. People in this stage probably aren't reading this blog.
In the stage of contemplation, the problem is known and there is thought about overcoming the problem, but there is no commitment to action to make the change.
Preparation is a place that people recognize. Its where people sit, making plans, thinking forward, intending on acting in the next month, familiar with this because they have not been successful at completing this in the past year. We come back here often.
The stage of action is the stage in which people adjust behavior, environment, and experiences to start to overcome the problem. This stage requires much energy, commitment, effort, and time. This is where the change actually happens.
The stage of maintenance is where people prevent 'relapse' and losing all that was attained in the 'action' stage. To prevent starting back over, this stage is as important as the 'preparation' and 'action' stages.
Where do you fall? What can I do to help you work through and get to (and stay at) the maintenance phase? Are you in the maintenance phase now, but there's a tweaking you need to do that brings you to the preparation stage? Anything I can do to help???
Precontemplation
Contemplation
Preparation
Action
Maintenance
Precontemplation is the stage in which folks see nothing to change, or rather, see no need to change what it is that arguably could use some tweaking. At this point, there is no 'starting to plan' or 'planning to plan' or anything of that source, at least in the near future. People in this stage probably aren't reading this blog.
In the stage of contemplation, the problem is known and there is thought about overcoming the problem, but there is no commitment to action to make the change.
Preparation is a place that people recognize. Its where people sit, making plans, thinking forward, intending on acting in the next month, familiar with this because they have not been successful at completing this in the past year. We come back here often.
The stage of action is the stage in which people adjust behavior, environment, and experiences to start to overcome the problem. This stage requires much energy, commitment, effort, and time. This is where the change actually happens.
The stage of maintenance is where people prevent 'relapse' and losing all that was attained in the 'action' stage. To prevent starting back over, this stage is as important as the 'preparation' and 'action' stages.
Where do you fall? What can I do to help you work through and get to (and stay at) the maintenance phase? Are you in the maintenance phase now, but there's a tweaking you need to do that brings you to the preparation stage? Anything I can do to help???
Right and Wrong--it really does matter
I'm sure you've heard that recent research is supporting the need to eat every couple (2-3) hours.
First of all this isn't:
A bowl of ice cream at noon
A few oreos at 2:30
A snickers bar on the way home from work at 5.
No no no no no no....sorry.
Try this:
Turkey on a 100% whole wheat wrap with lettuce, tomato, and cucumbers; yogurt with slivered almonds at noon
carrots at 2:30
fat free cottage cheese with peaches at 5pm
It's not this either:
Eggs, turkey sausage, whole wheat toast, oj, and coffee at 6am
Turkey on wheat with lettuce tomato cucumbers; yogurt with slivered almonds; a protein bar and water at 2pm
grilled chicken breast; mixed frozen veggies; baked potato at 9pm.
The reason it's not the latter is because it keeps a few things from happening. It keeps the insulin in the blood from spiking. What does this mean? If the insulin in your blood spikes, that means the amount of food floating through your system that gets pumped into fat cells, storing it for later (read: fat cells get bigger=no good) spikes, too.
There's another good reason for this:
If you go from 8am-2pm without food, come 2 pm you are going to be ravenous. You are going to have a case where your eyes are much bigger than your stomach. The problem with this is that there is a delay between when you're genuinely full and when your brain says "Ok hands, stop putting food in the mouth. We don't need anymore." This means calories that you're putting in your mouth that your body doesn't actually need. This means storing more fat for future use, giving you more pounds you need to work off when you get off the couch and get moving.
So....if you aren't going to get moving, see if you can adjust your diet a bit. I'm no nutritionist, but if you do have questions, I'm absolutely more than willing to share ideas. Don't hesitate to drop me an email :)
First of all this isn't:
A bowl of ice cream at noon
A few oreos at 2:30
A snickers bar on the way home from work at 5.
No no no no no no....sorry.
Try this:
Turkey on a 100% whole wheat wrap with lettuce, tomato, and cucumbers; yogurt with slivered almonds at noon
carrots at 2:30
fat free cottage cheese with peaches at 5pm
It's not this either:
Eggs, turkey sausage, whole wheat toast, oj, and coffee at 6am
Turkey on wheat with lettuce tomato cucumbers; yogurt with slivered almonds; a protein bar and water at 2pm
grilled chicken breast; mixed frozen veggies; baked potato at 9pm.
The reason it's not the latter is because it keeps a few things from happening. It keeps the insulin in the blood from spiking. What does this mean? If the insulin in your blood spikes, that means the amount of food floating through your system that gets pumped into fat cells, storing it for later (read: fat cells get bigger=no good) spikes, too.
There's another good reason for this:
If you go from 8am-2pm without food, come 2 pm you are going to be ravenous. You are going to have a case where your eyes are much bigger than your stomach. The problem with this is that there is a delay between when you're genuinely full and when your brain says "Ok hands, stop putting food in the mouth. We don't need anymore." This means calories that you're putting in your mouth that your body doesn't actually need. This means storing more fat for future use, giving you more pounds you need to work off when you get off the couch and get moving.
So....if you aren't going to get moving, see if you can adjust your diet a bit. I'm no nutritionist, but if you do have questions, I'm absolutely more than willing to share ideas. Don't hesitate to drop me an email :)
Saturday, March 7, 2009
"The fortune you seek...."
Is in another cookie
No, I'm not telling you to eat a case of fortune cookies that you would get from your local chinese restaurant.
Yes....this was a fortune that I got in a fortune cookie one time a couple years ago. I think it's the best, most humorous fortune I've ever received. I scanned it. I probably have it somewhere because I think it's so entertaining.
But I'm going to apply it today to health and fitness :)
The goal you yearn for, the blood pressure you (and your doctor) would love to see, the medications you'd like to stop paying for, the waist size you dream of....that's all down another pathway. It's not down the same pathway of eating whatever you want, coming home from work, sitting down on the couch and not moving until you get up to go to bed. It's not down that way. "The fortune you seek is in another cookie" (no, don't eat more cookies).
If you want something different, you've got to DO something different. But the reality remains this: You CAN HAVE different. You aren't stuck where you're at. You can reach your [realistic] goals. Do what you've always done, get what you always got. DO SOMETHING DIFFERENT. Go down a different pathway. Seek out another fortune, another waistline, "diet controlled" diagnoses.
It's not just special people who get that fortune and 'luck'. It's the people who do something different. Write your script, seek another fortune, get moving, and get demanding something different.
No, I'm not telling you to eat a case of fortune cookies that you would get from your local chinese restaurant.
Yes....this was a fortune that I got in a fortune cookie one time a couple years ago. I think it's the best, most humorous fortune I've ever received. I scanned it. I probably have it somewhere because I think it's so entertaining.
But I'm going to apply it today to health and fitness :)
The goal you yearn for, the blood pressure you (and your doctor) would love to see, the medications you'd like to stop paying for, the waist size you dream of....that's all down another pathway. It's not down the same pathway of eating whatever you want, coming home from work, sitting down on the couch and not moving until you get up to go to bed. It's not down that way. "The fortune you seek is in another cookie" (no, don't eat more cookies).
If you want something different, you've got to DO something different. But the reality remains this: You CAN HAVE different. You aren't stuck where you're at. You can reach your [realistic] goals. Do what you've always done, get what you always got. DO SOMETHING DIFFERENT. Go down a different pathway. Seek out another fortune, another waistline, "diet controlled" diagnoses.
It's not just special people who get that fortune and 'luck'. It's the people who do something different. Write your script, seek another fortune, get moving, and get demanding something different.
Tuesday, March 3, 2009
Make some changes
I wanted to toss out there what is going on in my training. My new schedule (posted in a blog earlier) is going very well, but I decided to change up how I workout a bit in order to keep the results coming. I'm really enjoying the changes.
First of all in the schedule, I did not add in many doubles. I wanted to keep it free and allow it to do it as I'd be motivated, rather than have it be a chore and not bring it quite as well and much. I told myself that I wanted to do at least three doubles a week (including the Saturday/Sunday doubles that I have on the schedule). I wanted to get on the treadmill and enjoy some great runs as well. This has really worked on the weeks that I've been super pumped and ready to bring it. On the weeks that I struggled, it was good because I still did my regular workout and brought it with that, but didn't drag myself through and waste my time on a cardio workout that I was not feeling whatsoever.
Second of all, I usually lift heavy and feel the burn after 8-10 reps. This is my comfort zone. I have been kicking myself out of the comfort zone, though, and have been lightening the weight so that I feel the burn after a higher rep range (the series of workouts that I do, do 80 squats, as an example, with different counts and pulsing through the series) with focus being on form, depth/range of motion, sloooooow moves, and focusing on the muscle to feel the burn. Let me tell you, I have been feeling the burn. My concession statement to this is: You cannot get any results if you aren't feeling any burn. If you feel no burn through the series of reps (even in the middle of the series), you need to increase the weight. Since you are doing a higher number of reps keep the increase percentage quite low--10% or so. Not much more....if 10% isn't enough, increase it again in your next workout, focus on form, holding the counts, and using a slightly larger range of motion for the pulses)
Have you kicked yourself out of your comfort zone in a while? Have you treaded into unfamiliar territory? Venture somewhere new for a few weeks for something different--and results. Then stroll right back to your comfort zone for a bit--but don't stay there long!!
First of all in the schedule, I did not add in many doubles. I wanted to keep it free and allow it to do it as I'd be motivated, rather than have it be a chore and not bring it quite as well and much. I told myself that I wanted to do at least three doubles a week (including the Saturday/Sunday doubles that I have on the schedule). I wanted to get on the treadmill and enjoy some great runs as well. This has really worked on the weeks that I've been super pumped and ready to bring it. On the weeks that I struggled, it was good because I still did my regular workout and brought it with that, but didn't drag myself through and waste my time on a cardio workout that I was not feeling whatsoever.
Second of all, I usually lift heavy and feel the burn after 8-10 reps. This is my comfort zone. I have been kicking myself out of the comfort zone, though, and have been lightening the weight so that I feel the burn after a higher rep range (the series of workouts that I do, do 80 squats, as an example, with different counts and pulsing through the series) with focus being on form, depth/range of motion, sloooooow moves, and focusing on the muscle to feel the burn. Let me tell you, I have been feeling the burn. My concession statement to this is: You cannot get any results if you aren't feeling any burn. If you feel no burn through the series of reps (even in the middle of the series), you need to increase the weight. Since you are doing a higher number of reps keep the increase percentage quite low--10% or so. Not much more....if 10% isn't enough, increase it again in your next workout, focus on form, holding the counts, and using a slightly larger range of motion for the pulses)
Have you kicked yourself out of your comfort zone in a while? Have you treaded into unfamiliar territory? Venture somewhere new for a few weeks for something different--and results. Then stroll right back to your comfort zone for a bit--but don't stay there long!!
Tuesday, February 24, 2009
Pick your words carefully
Another post about that BeachBody call tonight (the other one deserved to stand on it's own):
Les Brown is a motivational speaker. He speaks at events all over the country. He took a night out to talk to some BeachBody folks. MAN was it worth it. Unfortunately I inadvertently fell asleep on the couch and woke up from my nap after it had started. I decided to call in anyway and made an incredible decision in doing so. I learned very much in the ... 20 minutes I was on the call.
One thing that I learned is that we write our own script. We are not born shy, talkative, outgoing, bashful, oober friendly, recluse, successful, a laborer, an entrepreneur, a secretary, etc. We write our own script on this one. We become this. You have to choose, though, to give up the life you've been living and reinvent yourself to become the you that you want to be. When you reinvent yourself, you must be willing to do what others aren't willing to in order to get what others won't get.
When you reinvent yourself, pick your words carefully. Reinvent yourself to reach your goals, to go for the moon and the planets beyond. Reinvent yourself with the expectation that you'll be doing what it is that other's won't be willing to do. Reinvent yourself with the patience though. In this world, Les points out, that we have people who stand in front of a microwave that's zapping their food to be ready in seconds, waiting, tapping their feet. Do what you need to do, what they won't do, to get what you want, what they won't.
When you reinvent yourself, search your heart. Find your goals. Are you married? What are their aspirations? Include them in yours! Be selfish WITH your spouse, not against them!!
When you reinvent yourself, pick your words carefully when you're rewriting that script.
Oh yea....and hold your head high and don't give a rat's behind about what the hell other people think about you. Thank them for their opinion, move on with your life and keep going--unstoppable. One on a mission. Be on a mission. Get on your mission. Your mission: take control of your life. Ask me how you can do just that! :)
Les Brown is a motivational speaker. He speaks at events all over the country. He took a night out to talk to some BeachBody folks. MAN was it worth it. Unfortunately I inadvertently fell asleep on the couch and woke up from my nap after it had started. I decided to call in anyway and made an incredible decision in doing so. I learned very much in the ... 20 minutes I was on the call.
One thing that I learned is that we write our own script. We are not born shy, talkative, outgoing, bashful, oober friendly, recluse, successful, a laborer, an entrepreneur, a secretary, etc. We write our own script on this one. We become this. You have to choose, though, to give up the life you've been living and reinvent yourself to become the you that you want to be. When you reinvent yourself, you must be willing to do what others aren't willing to in order to get what others won't get.
When you reinvent yourself, pick your words carefully. Reinvent yourself to reach your goals, to go for the moon and the planets beyond. Reinvent yourself with the expectation that you'll be doing what it is that other's won't be willing to do. Reinvent yourself with the patience though. In this world, Les points out, that we have people who stand in front of a microwave that's zapping their food to be ready in seconds, waiting, tapping their feet. Do what you need to do, what they won't do, to get what you want, what they won't.
When you reinvent yourself, search your heart. Find your goals. Are you married? What are their aspirations? Include them in yours! Be selfish WITH your spouse, not against them!!
When you reinvent yourself, pick your words carefully when you're rewriting that script.
Oh yea....and hold your head high and don't give a rat's behind about what the hell other people think about you. Thank them for their opinion, move on with your life and keep going--unstoppable. One on a mission. Be on a mission. Get on your mission. Your mission: take control of your life. Ask me how you can do just that! :)
A real quick thought
On a BeachBody call tonight, I had the privilege of hearing Les Brown (google him--motivational speaker). He made one GREAT point that I needed to hear (amongst others....I'll address those in the next blog, though).
He said:
He said:
"What other people think of you is none of your business"
Well thank you for that Mr. Brown. I appreciate that. I needed that. I will use that. I'm forever grateful.
Monday, February 23, 2009
Keep Going Strong
Did you just become introduced to a new lifestyle of fitness? Are people scoffing at your new lunch bag that seems just a little to big to the un-informed observer? Are you 'doing nothing but eating' and your co-workers, friends, or family don't leave you alone about it?
Remind them this:
I want to encourage you to stay strong and don't be ashamed to take care of yourself. I remember when I was in highschool, I snuck around behind my parent's back (it's nice to be grown now....I can continue with this story without worrying if my parents might read this *gasp* hehehe) and order 'the bikini body workout' or '4 weeks to less fat' or whatever stupid thing I might have read in the teen magazine. None of it was anything that my parents would have disapproved of, but for some reason, to be caught by them working out *eek*. Strange I know....But don't be ashamed of it. Don't hide it. It's your you time--your time to be healthy, to take care of YOU, to put you first for a change, to be good to YOU, YOUR future, YOUR family (or future family...) and be selfish in a good way!!
Bucket of Crabs
Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket - to freedom.
Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid - they simply won't escape.
Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together.
Instinctively crabs pull each other down-literally.
When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.
Have you ever decided on a personal goal only to have someone in your life talk you out of it?
Do you have crabs in your life? A crab is...
* The person who discourages you from going to the gym
* The person who scoffs when you mention your weight loss goals
* The person who snickers when you choose salad over pizza
* The crab mentality says "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.
Keep Crabs at Bay: When crabs come snapping, remember the following:
Ignore them:
When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?
Understand them:
Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
You hold the power. Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal.
Don't let a wimpy crab rob it from you.
Remind them this:
- You're doing something good for yourself and it's very separate from anything that involves them (in a polite way of course, especially if you care to maintain a positive relationship)
- You've developed a new relationship with food and that it's nothing more than fuel.
- You enjoy your new outlet during your workouts. It's a great stress-reliever and energy booster!!
- That you'd love to answer any questions should they happen to fall in the same footsteps your making!!
I want to encourage you to stay strong and don't be ashamed to take care of yourself. I remember when I was in highschool, I snuck around behind my parent's back (it's nice to be grown now....I can continue with this story without worrying if my parents might read this *gasp* hehehe) and order 'the bikini body workout' or '4 weeks to less fat' or whatever stupid thing I might have read in the teen magazine. None of it was anything that my parents would have disapproved of, but for some reason, to be caught by them working out *eek*. Strange I know....But don't be ashamed of it. Don't hide it. It's your you time--your time to be healthy, to take care of YOU, to put you first for a change, to be good to YOU, YOUR future, YOUR family (or future family...) and be selfish in a good way!!
Bucket of Crabs
Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket - to freedom.
Ask any fisherman and they'll tell you that a bucket full of crabs doesn't need a lid - they simply won't escape.
Why? Well, it's not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don't work together.
Instinctively crabs pull each other down-literally.
When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee's leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.
Have you ever decided on a personal goal only to have someone in your life talk you out of it?
Do you have crabs in your life? A crab is...
* The person who discourages you from going to the gym
* The person who scoffs when you mention your weight loss goals
* The person who snickers when you choose salad over pizza
* The crab mentality says "If I can't have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.
Keep Crabs at Bay: When crabs come snapping, remember the following:
Ignore them:
When someone in your life begins to pull you down with discouraging words, remember that you don't have to listen. Don't let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can't achieve?
Understand them:
Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don't succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
You hold the power. Even the most persuasive crab doesn't hold a candle to your iron will. When you are ready to change, and you've made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal.
Don't let a wimpy crab rob it from you.
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