Traces of Cocaine Found in Red Bull
The German Magazine Spiegel reports that Traces of cocaine found in a Red Bull soft drink may lead to the beverage's ban in Germany, although not necessarily for health reasons. The miniscule amounts of the drug wreak havoc with German food law.
Red Bull, so the company slogan claims, "gives you wings." Recent findings related to the soft drink company's new cola shows that the marketing text might not be that far from the truth.
Red Bull's cola-flavored soft drink is being pulled off the shelves around Germany.
Red Bull Cola, introduced by the Austria-based drink company in 2008, is causing a stir in several German states -- after traces of cocaine were found in the concoction.
The German Federal Institute for Risk Assessment is now intervening to determine whether consumption of the sweet beverage could be a health risk. The city-state of Berlin will wait for the test results to make a decision on banning the beverage, according to Marie-Luise Dittmar, a spokeswoman for Berlin's Senate Department for Health.
Other German states have been quicker to act. Bavaria, North Rhine-Westphalia, Rhineland-Palatinate, Hesse, Lower Saxony and Thuringia have already begun pulling Red Bull Cola from the shelves. Baden-Württemberg is waiting on a ban until supplies of local cola have been tested and officials in Saxony have not yet reached a decision.
The catalyst for the Red Bull backlash was sample test done by the North Rhine-Westphalia Institute of Health and Work. Chemists found a very small concentration of cocaine (0.4 milligrams per liter of cola), presumably the traces of the coca plant extract used as flavoring.
According to the company, Red Bull uses an extract of coca leaves in the drink -- the same botanical ingredients used in the production of cocaine -- but insists that the product has no health risks. "The current test results have confirmed that the plant extract is harmless," the company said.
Most food regulators seem to agree that the health risks from such a tiny amount of the drug are relatively nonexistent. "No health danger exists whatsoever," said Wilhelm Deitermann, spokesman for North Rhine Westphalia's consumer protection ministry.
However, the discovery has created a unique situation regarding the legality of the product, if not the safety of it. The traces of cocaine mean the drink could fall under the jurisdiction of Germany's Narcotics Act.
"The cola is not harmful, but it violates food law," said Thomas Schulz, a spokesman for the Thuringian Ministry of Health.
Regulators are working to determine the next legal step, said Andreas Zapf, president of the Bavarian Office for Health and Food Safety. In Germany, the 16 federal states are reponsible for food safety.
Coca leaf extract is used in other foods, although the addictive components are removed beforehand. In South America, coca has been chewed or consumed as tea for centuries -- and nowadays can sometimes be found as an ingredient in beer, wine, baked goods, flour and other products.
Depression Linked With Accumulation Of Visceral Fat
Depression Linked With Accumulation Of Visceral Fat
Numerous studies have shown that depression is associated with an increased risk of heart disease, but exactly how has never been clear.
Now, researchers at Rush University Medical Center have shown that depression is linked with the accumulation of visceral fat, the kind of fat packed between internal organs at the waistline, which has long been known to increase the risk of cardiovascular disease and diabetes. The study is posted online and will be published in the May issue of Psychosomatic Medicine.
The researchers found a strong correlation between depression and visceral fat, particularly among overweight and obese women. The results were the same even when the analysis adjusted for other variables that might explain the accumulation of visceral fat, such as the level of physical activity. The study found no association between depressive symptoms and subcutaneous fat. The findings were the same for both black and white women.
The Mind CANNOT be separated from the Muscle. If there is any hope of creating lasting change in our clients. And that is ultimately what Wellness is all about.
Meditation fights Depression
Meditation fights Depression
People with severe depression could benefit from a new form of therapy that combines ancient forms of meditation with modern cognitive behavior therapy, early research by Oxford University psychologists suggests.
The results of a small-scale randomised trial of the approach, called mindfulness-based cognitive therapy (MBCT), in currently depressed patients are published in the journal Behavior Research and Therapy.
The group receiving the MBCT treatment demonstrated improvement, while the control group receiving traditional "talking therapy" treatment, showed no improvement.
The professors leading the program are continuing in their work to pinpoint the exact elements of meditation and talking therapies that seem to offer the most help, currently to preventing future relapse.
Heart Muscle CAN Regenerate!
Heart Muscle
CAN
Regenerate!
Swedish scientists have succeeded in measuring a highly controversial property of the human heart: the rate at which its muscle cells are renewed during a person's lifetime. This is something that has never before been believed to be possible! In the past it was believed that people are born with, and die with the same number of cells.
Now we know the body can regenerate. And this may change how heart disease treatment may be developed in the future.
About 1 percent of the heart muscle cells are replaced every year at age 25, and that rate gradually falls to less than half a percent per year by age 75, concluded a team of researchers led by Dr. Jonas Frisen of the Karolinska Institute in Stockholm. The upshot is that about half of the heart's muscle cells are exchanged in the course of a normal lifetime, the Swedish group calculates. Its results are to be published Friday in the journal Science.
It makes one think how ENCOURAGING this can be for people with Heart Disease, and are working to change their lifestyle through consistent diet, training, recovery and lifestyle wellness principles.
STOP USING HYDROXYCUT NOW / WARNING!!!!!!
STOP USING
HYDROXYCUT
NOW
For TEN YEARS I have been warning my students and clients along with all levels of athletes to STAY CLEAR of these "fat burners".
Now, FINALLY, the U.S. Government is taking a stand. For those of you who have been correctly educating and protecting your clients, this is clear justification for the SCIENTIFIC approach to Wellness.
Get the word out to all you serve. The Associated Press article is below:
FDA warns dieters: Stop Hydroxycut use immediately
By RICARDO ALONSO-ZALDIVAR, Associated Press Writer
WASHINGTON - Government health officials warned dieters and body builders Friday to immediately stop using Hydroxycut, a widely sold supplement linked to cases of serious liver damage and at least one death.
The Food and Drug Administration said the maker of the dietary supplement has agreed to recall 14 Hydroxycut products. Available in grocery stores and pharmacies, Hydroxycut is advertised as made from natural ingredients. At least 9 million packages were sold last year, the FDA said.
Dr. Linda Katz of the FDA's food and nutrition division said the agency has received 23 reports of liver problems, including the death of a 19-year-old boy living in the Southwest. The teenager died in 2007, and the death was reported to the FDA this March.
Other patients experienced symptoms ranging from jaundice, or yellowing of the skin, to liver failure. One received a transplant and another was placed on a list to await a new liver.
There was no immediate comment from the U.S. distributor of the diet pill, Iovate Health Sciences, headquartered near Buffalo, N.Y. Made by a Canadian company, Hydroxycut is used by people trying to shed pounds and by body builders to sharpen their muscles.
Dietary supplements aren't as tightly regulated by the government as medications. Manufacturers don't need to prove to the FDA that their products are safe and effective before they can sell them to consumers. But regulators monitor aftermarket reports for signs of trouble, and in recent years companies have been put under stricter requirements to alert the FDA when they learn of problems.
Katz said it has taken so long to get a handle on the Hydroxycut problem because the cases of liver damage were rare and the FDA has no authority to review supplements before they're marketed. "Part of the problem is that the FDA looks at dietary supplements from a post-market perspective, and an isolated incident is often difficult to follow," she said.
The FDA relies on voluntary reports to detect such problems, and many cases are never reported, officials acknowledge.
Health officials said they have been unable to determine which Hydroxycut ingredients are potentially toxic, partially because the formulation of the products has changed several times. A medical journal report last month raised questions about one ingredient, hydroxycitric acid, derived from a tropical fruit. The article said it could potentially damage the liver.
Snooze to Lose
The Meaning of LIFE
Snooze to Lose
Shakespeare called sleep the "balm of hurt minds," but had he written
Macbeth in this century, he might have added "hurt bodies." More to the point (but far less poetic), he might have said it was the balm of fat bodies. That's because
recent research has shown that
sleep deprivation can have a significant impact on your ability to lose weight. The major players in this snooze-lose link are two hormones, leptin and ghrelin. Lack of z's results in lower levels of the appetite-suppressing leptin and higher levels of the appetite-boosting ghrelin. Compounding this hormonal glitch is the simple fact that when we sleep less, we have more opportunities to eat. Also, when we're tired from
lack of sleep, we have less resolve to fight cravings and mindless munching.
The obvious solution to this problem is to get more sleep — aim for at least 7 hours a night, and before you say "impossible," think about this: One study showed that the difference in amount of shut-eye between obese subjects and slim ones was about two hours a week — that's only 17 minutes more sleep per night!
Common Knee Injuries
Common Knee Injuries
Bursitis
Small fluid-filled sacs called bursae cushion the movement of bones against muscle, skin, or tendons. Bursitis occurs when one or more of these sacs become inflamed.
Irritation from prolonged kneeling can result in bursitis involving either the sac that lies between the front of your kneecap and your skin (called prepatellar bursitis or "housemaid’s knee") or the bursa just below the kneecap (called infrapatellar bursitis). People who kneel on the job or during prolonged gardening and housecleaning are susceptible to these forms of bursitis. You may also develop prepatellar bursitis if you hit the front of your knee in an accident or diving to the floor playing sports.
Pes anserine bursitis involves the lubricating sac between your shinbone and the hamstring tendons at the inside of your knee. Just walking may stress the pes anserine bursa if you are obese, have tight hamstring muscles, have knees with a natural turnout, or have changed how you walk in response to another type of joint damage (such as osteoarthritis). Runners are susceptible, particularly if they neglect to stretch and warm up properly, if they quickly increase their mileage, or if they train on hills. Repeatedly kicking a ball also irritates this bursa.
To check for bursitis, your doctor touches the bursa to detect tenderness. He or she may inject a bit of local anesthetic into the sac. If the pain disappears, that’s strong evidence of bursitis. You may need imaging tests to distinguish pes anserine bursitis from other conditions such as a stress fracture or meniscal tear. If you have symptoms of infection (fever, persistent redness, rash, or swelling) your doctor may withdraw a little fluid from the bursa to check for bacteria. Infection is very uncommon in the pes anserine bursa, but the prepatellar bursa can become infected in people who spend a lot of time on their knees.
Treating bursitis. Bursitis is treated with rest, ice, and compression to reduce swelling (see
Home Remedies)
. To relieve pain, doctors typically recommend one of the common over-the-counter pain relievers known as nonsteroidal anti-inflammatory drugs (NSAIDs). These medications have a variety of side effects so it is important to discuss your personal health risks with your doctor when considering the long-term use of any NSAID medications.
You’ll also need to avoid activity that aggravates the condition during the healing process, which usually lasts two to six weeks. If the fluid in the bursa shows signs of infection, you’ll need to take antibiotics, and the doctor may remove fluid daily. In extreme cases, the swollen bursa is removed surgically.
Your doctor may also recommend physical therapy. Physical therapy focuses on strengthening and stretching the quadriceps and inside hamstrings. A physical therapist can also show you how to protect your knee in sports and daily activities. If your normal stance puts pressure on the pes anserine bursa, using flexible, over-the-counter arch supports in your shoes may reduce it. To prevent prepatellar bursitis, wear protective kneepads (such as roofer’s pads or gardening pads) while kneeling or while playing sports likely to involve hitting the knees. Bursitis can recur if you don’t take preventive measures after it heals.
From the Harvard Health Publications Special Health Report, Knees and Hips: A Troubleshooting Guide to Knee and
Hip Pain. Copyright 2003 by the President and Fellows of Harvard College. Illustrations by Scott Leighton and Harriet Greenfield. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact
Harvard Health Publications. Used with permission of StayWell.
Can You Work Out on the Phone?
Fitness Flash
Can You Work Out on the Phone?
Who doesn't love a long chat on the phone with an old friend or a family member who lives far away? If you're blessed with the gift of gab — as I am! — you can use that time to your fitness advantage.
Turn your next phone call into a workout by pretending to sit down in a chair! How? Instead of sitting on the couch or in a chair, lean your back lightly against a wall, making sure to press your spine flat. Then, as if you are sitting down in a chair, slowly lower your body along the wall until your knees are bent to at least a 45-degree angle (but don't go lower than 90 degrees). Hold the position for as long as you can: Start with 20 seconds and work your way up to 60-second intervals. Repeat the exercise every few minutes during a phone call and you'll really give those thighs a workout!
Fast-Food Guide
Fast-Food Guide
Americans consume one-third of their calories out of the home, and many of these are eaten at fast-food restaurants. The sheer number of fast-food outlets, the availability of round-the-clock, drive-through service, and low prices make fast food a convenient and affordable option. But fast-food menus are packed with high-fat, high-calorie, and high-sodium options that present a number of pitfalls to anyone trying to live a healthy lifestyle.
A visit to a fast-food chain doesn't necessitate throwing your healthy eating efforts out the window, however. Increasingly, fast-food restaurants are offering alternatives to the standard burger and fries, and it's getting easier to make good choices. This article will arm you with the knowledge you need to navigate fast-food menus wisely. Keep in mind, though, that even the "healthy" options are usually high in sodium — meaning they're not the best options for people who need to limit their sodium intake.
3 Tips for Choosing the Right Cold Cuts
3 Tips for Choosing the Right Cold Cuts
Presliced deli lunch meats provide protein and make for handy on-the-go eating. But before you stop at the deli counter, check out this shopping guide to learn which meats are South Beach Diet–recommended and which ingredients you should avoid.
- Choose lean meats that are low in saturated fat. Fresh turkey breast, boiled ham, and chicken breast are all great choices. Lean roast beef is also fine.
- Avoid processed meats with fillers. Fillers are carbohydrate additives that are used to hold the meat together and reduce production costs. Look for modified food starch, wheat starch, and cornstarch in the ingredient list, and avoid products made with these fillers unless they appear near the end of the ingredient list. If this is the case, the amount of starch is minuscule.
- Steer clear of meats with added sugar like honey-baked ham or honey-roasted turkey. If you'd like to add more flavor to your deli meat, try spreading a little mustard or mayonnaise on it.
8 Tips for Effective Interval Walking
8 Tips for Effective Interval Walking
You don’t have to be a professional athlete to reap the benefits of interval training, where you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing interval walking for a mere 20 minutes every other day, you can boost your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.
And there’s another benefit: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even while at rest! Below are eight tips to help you get the most out of your interval training session:
- Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes. And choose synthetic athletic socks over cotton ones because they wick away moisture and keep your feet dry and blister-free.
- Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
- Be mindful of maintaining good posture while you’re walking. Hold your abdominal muscles in tight. Keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).
- With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This will help strengthen your buttocks and the backs of your legs as you walk.
- Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in about 20 minutes.
- Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.
- Once you’ve mastered interval training and enjoyed the results, you may be tempted to push yourself to do even more. Don’t do so, as your body needs to rest and recover on alternate days of the week.
- On the days that you’re not doing higher intensity interval training, be sure to do a 15- to 20-minute recreational walk when you have the time.
Mediterainian Diet is good for heart health- see reviews
Review Confirms Links Between Diet, Heart Health
MONDAY, April 13 (HealthDay News) -- Vegetables, nuts and the so-called "Mediterranean" diet are heart-friendly, while trans fats and foods with a high glycemic index can harm your heart, say researchers who reviewed 189 studies published between 1950 and 2007.
The studies included 146 prospective cohort studies (which examined past habits of participants) and 43 randomized controlled trials (volunteers were randomly assigned to consume a certain kind of diet).
"The relationship between dietary factors and coronary heart disease has been a major focus of health research for almost half a century," wrote Andrew Mente, of the Population Health Research Institute, and colleagues. But even though there are many published studies on the topic, "the strength of the evidence supporting valid associations has not been evaluated systemically in a single investigation."
When they pooled the findings from the studies and applied a predefined algorithm, Mente and his team identified "strong evidence of a causal relationship for protective factors, including intake of vegetables, nuts and monosaturated fatty acids and Mediterranean, prudent and high-quality dietary patterns, and harmful factors, including intake of trans-fatty acids and foods with a high glycemic index or load and a Western dietary pattern," the researchers wrote.
"Among these dietary exposures, however, only a Mediterranean dietary pattern has been studied in randomized controlled trials and significantly associated with coronary heart disease," they said.
The Mediterranean died is typically loaded with fruits, vegetables, grains and olive oil.
The researchers also found modest evidence of a causal relationship between heart health and several other foods and vitamins, such as fish, omega-3 fatty acids from marine sources, folate, whole grains, alcohol, fruits, fiber, dietary vitamins E and C and beta carotene. There was weak evidence of a causal relationship between heart health and vitamin E and C in supplement form, saturated and polyunsaturated fatty acids and total fats, alpha-linoleic acid, meat, eggs and milk.
"The modest or weak evidence of these dietary exposures is mostly consistent with the findings of randomized controlled trials, although randomized controlled trials have yet to be conducted for several factors," the study authors wrote.
"Taken together, these findings support a causal relationship between only a few dietary exposures and coronary heart disease, whereas the evidence of most individual nutrients or foods is too modest to be conclusive," the team said.
The review was published in the April 13 issue of the journal Archives of Internal Medicine.
"Although investigations of dietary components may help to shed light on mechanisms behind the benefits of dietary patterns, it is unlikely that modifying the intake of a few nutrients or foods would substantially influence coronary outcomes," Mente and colleagues concluded. "Our findings support the strategy of investigating dietary patterns in cohort studies and randomized controlled trials for common and complex chronic diseases such as coronary heart disease."
Make Those Special Recipes Healthier
Joy's LIFE Diet!
LIFE Savors
Make Those Special Recipes Healthier
One of my favorite things to do as a nutritionist is to modify recipes and
food items to make them healthier and less fattening than the originals. I've done this with family recipes (my version of Grandma's Cheese
Pancakes would make my Nana proud), as well as recipes from classic cookbooks like
The Joy of Cooking. Sometimes it's a matter of trial and error, but more often than not there are tried-and-true methods that work like a charm. Here are a few of my faves:
- Substitute nonfat Greek yogurt for sour cream; it's amazingly rich-tasting but contains a fraction of the calories and saturated fat.
- Blend one cup of low-fat cottage cheese with 1/4 cup trans-fat-free light margarine for a tasty cream cheese substitute that's much lower in calories and saturated fat.
- Add extra vegetables to just about any sauce, stew, or casserole to dilute the calorie content while amping up the nutritional value.
- Use vegetable oil sprays instead of butter, oil, or margarine when frying eggs, veggies, and other items. A high-quality nonstick frying pan is also a great investment when it comes to cutting back on fat calories.
- Try baking with less sugar. I've been able to eliminate up to a third of the sugar in many recipes without sacrificing taste.
Source: joybauer@newsletter.joybauer.com
Best Bets for Healthy Snacking
Eat Right!
Best Bets for Healthy Snacking
Source: Denise Austin-morningstretch@newsletters.deniseaustin
What's your "hungry" time of day? Does your stomach rumble midmorning? Are you starving by dinnertime? Smart snacking is a great way to control your hunger and keep your diet on track. I've put together a list of easy-to-prepare, tasty treats for you to safely snack on when the urge strikes!
Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthfully:
- Cut up veggies with hummus
- Sliced fruit with nonfat Greek yogurt
- A few almonds or walnuts
- Low-fat cottage cheese
- Air-popped popcorn
- Hard-boiled eggs
- String cheese
- Baked tortilla chips with salsa
- Homemade smoothies or fruit shakes
A Moving Twist Pose to Tone Your Belly and Trim Your Waistline
Twisting postures in yoga are often used to help detoxify the body. The twisting motion applies gentle pressure to your torso, encouraging healthy digestion and increasing circulation to your vital organs while toning your abdominal and oblique muscles. Today, be sure to check out our Spinal Twists in Rock Pose quick clip to get toned and firm, and to promote a healthy body every day.
The Truth About Zero-Calorie Food
You can't net a negative calorie balance by eating "zero-calorie" foods. But don't rule them out, either. Here's why.
Are there foods so low in calories that it takes as many (or more) calories to digest them as they contain? That is the myth behind diets that claim weight loss through "zero-calorie" or "negative-calorie" foods.
It would certainly make dieting easier if we could munch on calorie-free foods all day. But other than water and diet beverages, there is unfortunately no such thing as a zero-calorie or negative-calorie food, according to Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas.
Busting the "Zero-Calories" Myth
Apart from foods that have been engineered to be calorie-free, like sugar substitutes, virtually all foods contain calories. Some foods contain very few calories, and we do burn a few calories when we chew and digest the foods we eat. But the notion that eating certain foods can put us into a negative calorie balance just isn't true.
"Some foods do require more energy to digest, but digesting foods that are so-called 'zero-calorie' such as celery or cucumbers is not going to have much impact" on your total calorie expenditure or weight-loss efforts, notes Lummus. "It wouldn't be smart nutritionally to think that you are somehow tricking your body and subtracting calories."
Foods that are sometimes touted as being zero-calorie or negative-calorie include:
- Apples
- Asparagus
- Beets
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Garlic
- Grapefruit
- Lemons
- Lettuce
- Mangos
- Onions
- Spinach
- Turnips
- Zucchini
Lummus points out that you would have to eat such large amounts of these foods to make your body work hard enough to cancel out the calories that it wouldn't be worth it.
Zero to Hero Calories
Although these food choices with supposed "zero calories" aren't going to put you into a negative calorie balance, there are other great benefits to eating them. "They are all fruits and vegetables, so they are great foods to incorporate into your diet," says Lummus.
These foods are also high in fiber and pack a hefty nutrition punch. Fruits and vegetables tend to be "nutrient-dense," meaning that they contain relatively few calories in comparison to their high level of nutrients.
What's more, they can help you lose weight. Fruits and vegetables can be just as filling as higher-calorie foods, but with far fewer calories and often a lot more bulk.
If you are trying to lose weight, start by adding vegetables to your main dishes, snacking on fruit, piling your sandwiches with fresh vegetables, and having fruit instead of dessert after your meals. This doesn't "trick" your body into a calorie deficit, but it can help you feel full and satisfied while still eating fewer calories and getting lots of vitamins, minerals, and other essential nutrients.
One true "zero" beverage to make sure you are getting enough of is water. Not only is it healthy to drink enough water, but substituting water for sugar-sweetened beverages can save you hundreds of calories. Aim for six to eight eight-ounce glasses of water each day.
What's Your Diet Personality?
If your approach to dieting is standing between you and weight-loss success, there are steps you can take. Start with a critical assessment of what you think diet savvy is, and then tweak it with advice from our experts.
There are many things that can keep you from reaching your weight-loss goals, but the most surprising of all is you. Without realizing it, your diet personality could be sabotaging your own efforts.
The way you approach dieting could very well set the stage for failure even before you begin. However, if you take an objective look at the way you've been approaching weight loss, you can turn your pattern around. That's the first step toward meeting your goal.
Diet Personality: Bad Attitude Bunch
If you've tried diets before and failed, you need to understand what you may be doing wrong before you can hope to be successful. Here are some of the most common diet personality flaws. Learn what they are and how to overcome them.
- Ms. Quick Fix. "There's the quick-fix mentality that you have to get there really quickly for it to be successful," says Martin Binks, PhD, director of behavioral health research at the Duke Diet and Fitness Center and assistant professor at the Duke University Medical Center in Durham, N.C. "You might think you have to lose a lot of weight in a hurry, you have to do everything perfectly, you have to do everything structured," which often leads to a diet derailment, says Dr. Binks.
Personality adjustment: "The 'it's a process mentality' can be much more helpful for a lot of people," says Binks.
- Mr. I Don't Need to Exercise. "One of the things that really trips people up is the 'I can do it with diet and not exercise' mentality," says Binks, adding that this is a pretty common diet type that just won't be successful in the long run. "That is one of the biggest contributors to people's short-term success and long-term failure with dieting. They don't adopt a sense of being an active person."
Personality adjustment: Binks suggests simply making moderate activity a part of your life. No ifs, ands, or buts. "It requires being active to make the diet work over the long term. It also helps moderate hunger and boredom, and helps people stick with it."
- The Biggest Loser. "The flip side is the biggest loser mentality — people who start off the first day and exercise to the point of collapse," says Binks, who explains that behavior is just as damaging to a diet. These dieters over-restrict their calories and then over-exercise, and wind up experiencing burnout.
Personality adjustment: "You need good balance in exercise and good balance in nutrition," Binks suggests.
- Miss Emotional Eater. This is the person who eats instead of dealing with her feelings. "We're so afraid as a society to feel our feelings. But we need to feel them, rather than turn to all the things that we turn to," says Anne Wolf, RD, registered dietitian and researcher at the University of Virginia School of Medicine. When people avoid dealing with emotions, they turn to drugs, alcohol, smoking — and food, says Wolf. Emotional eaters abuse food instead of other substances when they're experiencing emotions they don't know how to deal with.
Personality adjustment: It's important for people to understand their feelings, and separate them from hunger, says Wolf. Once you can recognize sadness, anger, or happiness, what you thought was hunger becomes something else, and you won't need to eat to appease the emotion any more.
- Sir I'm Just Hungry All the Time. Sometimes, people just love to eat, and they truly feel hungry all the time. "People will have different hunger levels. Physiologically, they will have different hormonal responses,” says Wolf. It's hard to diet when you're constantly hungry, so you need to learn the right way to eat.
Personality adjustment: "The person who always feels really hungry needs to fill up on foods that aren't as caloric, that have more water in them. That means having a salad or clear broth before dinner, and eating a lot of fruits and vegetables, and other foods with a high fiber content and bulk to get full without too many calories," says Wolf.
- Mr. I Don't Have Time to Diet. Some people just feel like they don't have the time to eat healthy food or exercise. And many people truly don't — which is why they have to make time to do it.
Personality adjustment: "During my early professional career I was motivated to move up the ladder quickly and succeed," says John of Fairfax, Va. "The long hours resulted in many late night drive-through stops on the way home." The fast food, the booze, the lack of exercise all added up to a significant weight gain over time. John found the motivation (and time) to not just diet but make lifestyle changes. "Losing weight is simple, but not easy. I took in fewer calories than I burned. I did that by eating a low-calorie diet and exercising daily."
Diet Personality: What's Your Line?
Do any of these diet personalities sound familiar to you? If you recognize your pattern in any of them, take a step back, read about how to correct your approach, then start fresh on your new diet lifestyle. Once you adopt a broader view of losing and keeping weight off, you'll easily say goodbye to the old you.
10 Steps to Speed Weight Loss
- Switch up your snacks. "First of all, watch mindless snacking," says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center in Houston, Texas. "[Those calories] really add up." Instead of grazing on the baked goodies in the break room, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch, such as apple slices smeared with peanut butter. If you are counting calories, doing the math may help: a pound is the equivalent of 3,500 calories, so if you can cut 100 calories out of your day, you will lose a pound in just over a month.
- Cut out high-calorie condiments and sugars. "Instead of getting a coffee with sugar, try Splenda," says Banes. Likewise, try mustard on your burger or sandwich instead of mayonnaise, and order your salad dressing on the side so that you can control the amount you eat.
- Hoof it. "Exercise is key," says Banes. People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk. This will add extra exercise — and burn more calories.
- Anticipate temptation. If you know you can't resist freshly baked brownies, don't keep a mix in your pantry. Also, if you are going somewhere with friends and family and know you'll have a hard time controlling yourself, make a decision before you get there about what you will eat — and stick to it.
- Try the veggie-loaded plate method. Banes recommends using your plate to guide your food selection and portion sizes. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates. If you decide to get a second plate, says Banes, it had better be all vegetables. People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.
- Skip the fast food. A study of 1,713 adults who have been successful with weight loss demonstrated that people who eat at fast-food restaurants less than twice a week have greater success with their weight loss. "If you do eat fast foods, don't supersize it," says Banes, and try to opt for a salad, small portions, or "get baked, not fried."
- Limit the calories you drink. While most people understand sugary sodas add calories, Banes sees a misconception when it comes to sweet tea and juices. Sweetened tea is no less calorie-dense than soda, and you'd be better off eating the fruit than drinking the juice, advises Banes.
- Be accountable. Whether you have a diet buddy you check in with, a support group, or a food diary, keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.
- Order smaller portions. Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss. Banes recommends ordering the lunch portion, an appetizer, or a children's meal — or put up to half your meal into a doggy bag before you begin eating.
- Acknowledge your success. People who believe they can succeed with weight loss actually do lose weight more successfully. How do you gain this confidence? Take a moment to pat yourself on the back when you make healthy choices and achieve your short-term goals.
Drop the soda
10 Soda Alternatives
When thirst hits, toss the pop and reach for these beverages.
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Drink UpDo you always reach for a soda when thirst hits? You may want to consider some alternatives. Not only are regular soft drinks full of empty calories, but studies have linked the consumption of both regular and diet soda to an increased risk for heart disease and diabetes. To broaden your thirst-quenching choices, here are 10 suggestions that will help you kick the soda habit and leave your taste buds satisfied. |
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Omega-3 Fatty Acids Kill Cancer
Omega 3 Fatty Acids
KILL CANCER CELLS
in University Study!!!
TELL THIS TO EVERYONE YOU KNOW
AND GET YOURSELF TO THE FISH MARKET!
Docosahexanoic acid (DHA), an omega-3 fatty acid found in fish oils, has been s
hown to reduce the size of tumors and enhance the positive effects of the chemotherapy drug cisplatin, while limiting its harmful side effects in a study on rats performed by researchers at Mansoura University, Egypt.
DHA is an omega-3 fatty acid that is commonly found in cold-water fish oil, which is an ESSENTIAL component of the Mediterranean Diet, (which is the Foundation to our Nutrition Plan in the Authentic Nutrition Class, and my book "Precision Cuisine")
Omega 3 Fatty Acids are abundant in Salmon, Herring, Mackerel, Anchovies and Sardines. But walnuts and Brazil nuts are also great sources.
DHA is a major component of brain gray matter and of the retina in most mamals and is considered essential for normal neurological and cellular developments.
Dr. Jack Barnathan ISSA Teacher and Represenative/
Owner of NYStrength
Colon or Whole Body Clenanses
I have done the Acai berry product as well as "the ultimate cleanse" as well (at GNCfor $39.95). The one thing that people are not aware of is that when you do these, that healthy people only need to do one a year if that, and when you do them you need to drink extra water (more than your daily amount) because it is pulling a lot of water out of your body and can dehydrate you which is very bad. This will lead your skin to become overly dry, so you might want to make sure you have a good lotion to keep moisture in your skin You also need to be taking your vitamins and you may want to double them because the colon cleansers go through your liver and take out all of the vitamins and mineral that you need in your body because it doesn't know which ones you need. so double up at least on a multivitamin and take supplements of acidophilus 9 for your skin) and extra b's and c's along with a calcium-zinc-magnesium combination pill to help with bones and getting sick ( not that you will, just as a precaution to keep from getting sick. Your face and/or will probably break out because it is flushing out all of the toxins in your body. Along with the vitamins, you should stay away from fast food as much as possible and eat as much fresh fruits and veggies and lean meats as you can otherwise e you are defeating the purpose. Hope this info helps you. From my personal experience, it has helped me fell better and took about 6 lbs. off in a 2-week period. Good luck
How to Lighten Up the Top 10 Comfort Foods
How to Lighten Up the Top 10 Comfort Foods
- If you know you'll want that pat of butter melting atop your mound of mashed potatoes, reduce or eliminate the butter you use in making them.
- To lighten packaged macaroni and cheese, make it with 2 Tbsp of butter instead of 4.
- If you cut the fat too much in your chocolate chip cookie, it isn't a cookie anymore, it's a chocolate chip muffin. You can substitute 1/3 to 1/2 of the butter or shortening with light or fat-free cream cheese.
- There are some really creamy and flavorful light ice creams on the market. Look for brands that contain 4 grams fat per 1/2 cup serving. This way, it's lower in fat and calories, but still satisfies.
- Clear broth and tomato-based soups are usually low in fat. But if you're buying canned soups, check the calories and grams of fat on the nutrition label to make sure.
- If you're ordering pizza, your best bet is to forgo the extra cheese, and top your pizza with veggies rather than meat.
- Trim pot roast of any visible fat before you cook it and try not to add too much fat while preparing it.
- Fried chicken fans can still get the crispy browned breading on the outside and the moist, juicy chicken on the inside by oven-frying breaded chicken sprayed with a thin layer of canola oil cooking spray. Remove the skin from the chicken breast before coating.
- Pasta noodles themselves aren't high in fat, it's what we pour on them that gets us into trouble. You can make low-fat and -calorie creamy sauces by using less butter and switching to lowfat milk or fat-free half & half instead of cream or whole milk.
- A grilled cheese sandwich lower in fat and calories is a nonstick frying pan away. Coat the bread with a spray of canola cooking spray and use your favorite reduced-fat cheese.
Last Updated: 06/01/2007
Republished with permission from
Woman's Day, a publication of Hachette Filipacchi Media U.S.
10 Best Slimming Foods
10 Best Slimming Foods
Looking for a miracle diet food? It's time to call off the search — there's no such thing. "If you take in more calories than you expend, you gain weight," says David Katz, M.D., of the Yale Prevention Research Center in Derby, Connecticut. "It's simple biology, and no milkshake or mackerel can save you from that fate."
But before you throw in the towel, there are certain foods that promote satiety (the feeling of fullness that comes after a meal) more than others. While they're not miracle foods, they can help you eat less over the course of the day. "When you're looking for foods that are going to keep you fuller for longer, look for ones high in fiber, healthy fats and protein, or with a high water content," says Barbara Rolls, Ph.D., professor of nutrition at Penn State University and author of The Volumetrics Eating Plan. "The additional benefit is that a lot of these foods are also really good for you and packed with important nutrients, vitamins and minerals."
Apples
An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up. "A medium apple is about 85 percent water with 5 grams of soluble fiber, making it a snacking powerhouse," says Elisa Zied, M.S., same calorie level. To sweeten the pot, apples also contain quercetin, a flavonoid shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
TIP: Organic apples are worth the extra cost because commercial apples retain more pesticide residue than fruits you peel, such as oranges or bananas. And with half the fiber and most of the iron, magnesium and vitamin C, you definitely want to eat that peel to get the full slimming benefits.
Eggs
They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels. "The study proved our hypothesis that eating eggs induces higher satiety and keeps the subject fuller for longer," says lead researcher Nikhil V. Dhurandhar, Ph.D., from Pennington Biomedical Research Center in Baton Rouge, Louisiana. Although this was only a one-day study, eating eggs regularly may have long-term weight management benefits, says Dr. Dhurandhar.
TIP: For a healthier egg, farmers are improving the hen feed by adding canola oil, alfalfa, rice bran and even sea kelp. Try Eggland's Best eggs, which contain omega-3 fatty acids, along with more vitamin E and less saturated fat than regular eggs.
One study found that eating a breakfast of two eggs can leave you feeling full longer than a bagel.
Cauliflower
"When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities," says Dr. Rolls. It's good for you, too. Cauliflower contains the cancer-fighting phytonutrient sulforaphane, as well as a good amount of folate and vitamin C, which may be helpful for weight loss. In fact, a review from Purdue University pointed to vitamin C status as a key factor in how much fat is burned during physical activity. All that and it's pretty tasty, too. (If you're not a cauliflower fan, try spinach or broccoli.)
TIP: Love the creamy consistency of mashed potatoes? Steam a head of cauliflower and mash it with garlic salt, a sprinkling of grated Parmesan cheese and a touch of butter.
Lowfat Yogurt
If the yogurt ads are to be believed, you should be fitting into that itty-bitty bikini before you know it. While yogurt and other dairy products are not weight-loss magic bullets, there is some truth in advertising. A recent study at the University of Tennessee found that dieters eating three servings of yogurt daily lost twice as much weight as their non–dairy– eating counterparts on a 12-week weight-loss program. Why? "Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly," says lead researcher Michael B. Zemel, M.D., a professor of nutrition and medicine at the University of Tennessee in Knoxville. No word yet on how effective ice cream is at burning fat, but we're not holding our breath.
TIP: Sneak more dairy into your diet by adding plain yogurt to dips, sauces and salad dressings. You get the health benefits without the added sugar of flavored yogurts.
Oatmeal
Mom didn't know how right she was: Breakfast is the most important meal of the day — just eating it can make you slimmer. Researchers at the University of California, Berkeley analyzed a national six-year survey and found that people who ate breakfast had a lower body mass index (BMI) than people who skipped breakfast, and that those who ate cooked cereal had a lower BMI than any other breakfast-eating group. Also, oatmeal was ranked as the most satiating breakfast food on the Satiety Index, developed by Australian researchers a decade ago, and it's the third most satiating food overall. "Oatmeal helps you stay fuller longer, since it's packed with fiber and is a good source of protein," says Dr. Katz.
TIP: If you don't have time for cooked oatmeal every morning, make muesli by mixing old- fashioned oats with plain yogurt, dried fruit and fruit juice and leaving it in the fridge overnight.
Peanuts
Almonds and walnuts have been getting all the glory these days, but don't discredit peanuts, the most commonly eaten nut in America. Researchers at Purdue University found that peanut eaters end up eating less over the course of the whole day and are more likely to maintain weight, even if given as many peanuts as they want. So what is it about peanuts? Is it the protein? The fat? Turns out it's a little bit of everything. "We've tried to isolate different components of the nut to determine what makes it so filling,' says Richard Mattes, Ph.D., a nut researcher at Purdue. "But there is something special about the whole package."
TIP: Calories do count, so look for single-serving sizes at convenience stores and drugstores.
Soup
We all know soup is good food, but who knew it was slimming, too? A recent study published in the journal Obesity Research found that adding two 10-ounce servings of broth-based soup to a weight loss diet each day can almost double the amount of weight lost in a six-month period. Why? Adding water into a food makes it more filling than drinking water separately. "The water in soup adds volume to a meal and helps you feel fuller, without extra calories,' says Dr. Rolls, lead researcher on the study. "As a result, you take in fewer calories over the course of the day."
TIP: Add your own veggies or fiber-rich beans to broth-based canned soup to keep you full longer.
Fish
You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch. "This study demonstrated that a protein-rich lunch meal with fish protein reduced calorie intake compared with the same-calorie lunch meal of beef protein," says lead researcher Saeedah Borzoei, Ph.D. Why is it so filling? "We are still learning about the filling properties of fish, but we do know that fish has a strong flavor, which can lead to greater satiety and less of a need to eat," notes Dr. Katz.
TIP: To add some flavor to grilled fish, try a quick marinade of soy sauce, lime and ginger.
Bulgur
High-fiber grains are a great way to round out a meal, and fine-cut bulgur is easy to cook. Bulgur, which is a quick-cooking form of whole wheat, takes about 10 minutes or less to prepare once water is boiled and is a great substitute for white rice and pasta, which are low in fiber and heavily processed. "Fiber helps prolong the insulin response so you don't have the blood sugar spikes you have with low-fiber carbohydrates like white pasta or rice," says Dr. Katz. With all the good fiber comes some other benefits: iron and vitamins E and B6.
TIP: Find bulgur in health-food stores and organic markets. For a quick side dish, combine fine bulgur with chicken broth, diced canned tomatoes and some cooked onions.
Salad
When most people think of dieting, they think of salad. But if that means some sad greens topped with unripe tomatoes, it's no wonder diets don't work. "Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats," says Dr. Rolls. And research backs it up. A study from Penn State University found that women who ate a salad before a pasta lunch ate fewer calories for the whole meal than those just digging into the pasta.
TIP: Start your salad with mesclun, arugula or spinach. Not only are these greens tastier than iceberg, they also contain more iron, calcium, vitamin C and folate.
Last Updated: 06/01/2007
Republished with permission from
Woman's Day, a publication of Hachette Filipacchi Media U.S.
the number of vitamins and minerals that you need
There are 13 vitamins, 16 minerals, and one additional dietary component that your body needs but cannot manufacture in sufficient amounts. Acting in concert, these essential vitamins and minerals help keep billions of cells healthy and encourage them to grow and reproduce. Some supply the keys to unlocking the energy in the |
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carbohydrate, fat, and protein in the foods you eat. These essentials are often called micronutrients because your body needs only tiny amounts of them. Yet failing to get even those small quantities virtually guarantees disease — and getting them in sufficient quantities promotes good health.
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Water retention weight
The cause of water retention is your body not getting enough water. You need to drink more water. Take your weight and divide it by 2 and that should equal the amount in ounces of water you should have in ounces. If you workout and you sweat a lot, you should add 20-30 ounces more of water to make sure you stay hydrated. The reason your body is retaining water is that your kidneys hold the water you are getting because they are not sure when your body is going to get more water. It is the way with food. That is why when you only eat salads and /or not enough of what your body needs your metabolism slows down and you start gaining weight. If you start taking in more water give yourself a week and you will start to notice a little difference. In addition, the end of the day is not the best time to weigh you either. You need to weigh first thing in the morning, or at the same time everyday so you can get an accurate weight, (morning is best after you pee and before you eat or take a shower). also the more you drink water the more you will have bowel movements to get rid of excess weight and water as well. Hope this explains it a little better.
Additional Tips on Sound Nutrition:
Additional Tips on Sound Nutrition:
- Eliminate junk food. Most fast food, along with most pastries and processed foods, contain high amounts of fat, sodium and sugar (usually simple sugars). None of these qualities is beneficial to any athlete. Consuming these foods does little for your energy, except promote a rise and then subsequent drop in your blood sugar levels.
- Drink eight to ten glasses of water each day. This will ensure you're replacing fluids lost during exercise. You need not wait until you are thirsty. By then you are already dehydrated. Drink these glasses of water throughout the day, not all at once.
- Determine your daily protein requirements. As you already know, small amounts of protein should be available to your muscle tissue throughout the day for optimum growth and recovery. Proteins that include the essential amino acids (those that your body does not manufacture) are of utmost importance. Protein powder provides a great means of obtaining additional quality protein. The Hatfield Estimate Procedure for Determining Daily Protein Requirements will help you determine how much protein your body needs.
- Consume high-fiber foods. Not only does a fiber-rich diet help reduce cholesterol, it also lowers the glycemic response of your meals and promotes efficient digestion.
- Increase your lean body weight through resistance training. The more lean weight you have, the more efficient your body moves and the higher your metabolism becomes. Your bones become denser and your muscles, tendons, and ligaments strengthen. The great side effect is that it is easier to avoid gaining excess body fat. Remember, bigger muscles burn more calories than little ones.
Rules 3-5 of Performance Nutrtion
Rule Three: When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" If you nap, eat fewer carbohydrate foods; if you plan to train, eat more carbohydrates. In other words, adjust your carbohydrates up or down depending upon anticipated energy output. Remember, your pre-workout carbohydrates should be low glycemic.
Rule Four: You cannot lose fat quickly and efficiently unless you are in a negative calorie balance: taking in fewer calories than you are burning. Neither can you gain muscle tissue quickly and efficiently unless you are in a positive calorie balance: taking in more calories than you would need to maintain your current weight. So, how can you gain muscle and lose fat at the same time? This paradox is easily explained. Clearly, you cannot lose fat and gain muscle at the same time, so you must alternate periods of negative calorie balance with periods of positive calorie balance. It does not matter if you are trying to lose total body weight, stay at the same weight or gain weight. This alteration will 1) readjust your BMR upward, making it easier to keep fat off, and 2) support recovery and lean tissue building through insulin and glucagon control.
Rule Five: It is almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to supplement your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle-building and fat-loss goals. Also, no matter how hard you try, no matter how good a cook you are, or where you buy your food:
- You cannot always eat 5 or 6 times daily;
- There are many instances when your body either requires or can make good use of certain micronutrients in greater amounts than what can be derived from food alone;
- Soil depletion, toxins in the food chain, over-processing, overcooking, free-radical formation in the body, and a host of other (sometimes medically related) factors can all interact to make food less than totally nutritious.
- Periods of high-stress training require a higher intake of many nutrients without a commensurable increase in caloric needs;
- Periods of high-stress training create a situation in which various benefits can be derived from substances not normally found in food or biosynthesized in the body in sufficient quantities, but which are easily derived from botanical sources;
- Humankind's genius has allowed us to improve Mother Nature's original work in many of life's arenas. One such arena is in the nutritional supplement industry;
- There are some great supplements for serious sports competition training or fitness training that are not available in nature. But remember: Always consult your doctor before and while you are on a supplement program.
Rules 1 & 2 of the 5 Rules of Performance Nutrition
The Five Rules of Performance Nutrition
Some truths about eating and exercise seem to have been overlooked. The ISSA proposes the following five rules. They apply to everyone: sedentary or active, young or old, in or out of shape.
Rule One: Always eat at least 5 times a day. Two or three meals are simply not enough. It is permissible to regard two of these meals as "snacks," provided they contain sufficient calories to get you to your next meal, and they are comprised of the appropriate ratio of macronutrients as described in Rule Two. Your blood sugar and insulin levels will be controlled (and thus your energy level), you will get protein in small amounts throughout the day to support growth and recovery, and (most important) body fat will not be stored, but instead mobilized as an energy source. By providing your body with a consistent and frequent supply of just the right number of calories, its need to store fat is reduced. Conversely, when you eat infrequently, your body recognizes a "famine" situation and your entire endocrine system (powerful hormones produced inside your body that control how you grow, recover, and produce energy) is thrown for a loop. Then, too much of the food you consume is stored as body fat in preparation for the "famine" to come.
Rule Two: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 4 parts protein, and 1 parts carbohydrate is a good place to begin. However, as you will see in Rule 3 (below), this is merely an estimate for average people. Depending on the severity of your daily work routine and training protocol, you may need more or less carbohydrates for energy. Fat is essential for maintaining good health and it is needed to manufacture many important hormones in your body, so do not attempt to eliminate fat from your diet! Just try to ensure that saturated fat (from animal sources) is kept low, and that the unsaturated fats (e.g., canola oil or olive oil) predominate. In addition, you must consume enough protein to support growth and recovery and consume carbohydrates. For the most part, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember, carbohydrates are your body's preferred energy fuel source, although fats work well too, particularly during aerobic training (provided the ratio of fats, protein and carbohydrates is kept within the recommended "zone"). Remember that protein and carbohydrates both have 4 calories per gram, while fat has 9 calories per gram.
METABOLISM
Simply counting calories will not lead to body fat loss. The heat liberated from a particular food, whether it is fat, protein, or carbohydrate, is determined by its particular molecular structure, and this structure determines its thermogenic effect. The higher the thermogenic effect of any particular food, the higher your metabolic rate. Know what you are consuming, but more importantly, know how your body will use your consumed calories. A method of determining the “fuel mix” being used has been developed, called the respiratory quotient (RQ), which gives us a way to measure the relative amounts of fats, carbohydrates, and proteins being burned for energy. The type of food eaten can also influence your metabolism. Either the food you eat can be burned to liberate energy, converted into body weight, or it can be excreted. All foods release heat when they are burned. This release of heat is measured in kilocalories. A calorie is a unit of heat. Practically speaking this unit is too small to be useful therefore, the kilocalorie is the preferred unit in metabolite studies. Not all foods are burned completely to produce energy. Some of them are only partially degraded to provide building blocks to support repair and growth. The calories coming from protein are used for maintenance, repair, and growth of new tissues and organs. Calories from carbohydrates are used for energy. Calories from conventional sources of fat are prone to be stored as fat since they already have the same molecular structure as body fat. The heat liberated from a particular food is thus a measure not only of its energy content but also of its tendency to be burned as heat. This is known as the thermogenic effect.
relieving spinal/back pressure
When you choose to sit down instead of standing up or laying down, you are adding 11times more pressure to your spine/back. Gravity is constantly pressing your spine toward the ground. You can help your back by choosing to sit on a stability ball chair while at a desk or watching television instead of sitting on a hard chair or even your couch. Another way you can minimize the pressure is to lay down on the floor or reclined back at least 45 degrees while watching T.V..
Also, while laying on the floor, you can do small exercises while you are watching television to get a small workout in without really even putting in alot of effort or time. everytime a commercial comes on, you can do crunches or pushups or even stretching. Standing also helps relieve pressure off of your spine. while standing you can do squats or run in place. Even jumping jacks will get your heart rate up. NOTE: if your back hurts even while standing you more than likely have weak muscles around your spine and need to do some back strengthening exercises ( with your doctor's approval ) to help stabilize your spine.You can stand every 15 minutes if you are sitting at a desk and stretch. this will help you elongate your spine and take some stress off of your back. It is alos a good way to break the same-old same-old routine and wake you up.
part 2 of saving your joints and energy
Use adaptive aids
Numerous devices on the market can help you avoid unnecessary bending, stooping, or reaching. Long-handled grippers, for example, are designed to grasp and retrieve out-of-reach objects. People with limited movement might have an easier time getting dressed by using long-handled hooks to put on socks and long-handled shoe horns. Also helpful are shoes that slip on or fasten with Velcro, pretied neckties, and garments with Velcro fasteners, zippers, or hooks and eyes instead of buttons. Rubber grips are available to help you get a better handle on faucets, pens, toothbrushes, and silverware. Pharmacies, medical supply stores, and online vendors stock a variety of aids for people with arthritis.
Make home modifications
Using casters on furniture can make housecleaning easier. A grab bar mounted over the tub is a necessity for many people, as is a suction mat in the tub to prevent falls. Putting a bathing stool in the tub or shower is a good idea for people who have arthritis in the lower extremities.
Ask for help
Maintaining independence is essential to self-esteem, but independence at all costs is a recipe for disaster. Achieve a balance by educating family members and friends about the disease and the limitations it imposes and enlisting their support. Ask for help with specific tasks.
Protecting Joints and Saving Energy
Protecting Joints and Saving Energy
When you have arthritis, it's important to pay attention to your body's signals. Overuse of arthritic joints can lead to pain, swelling, and additional joint damage. A physical or occupational therapist can teach you how to conserve energy, protect your joints, accomplish daily tasks more easily, and adapt to lifestyle disruptions. Many of these strategies are simple common sense. Keep moving
Avoid holding one position for too long. When working at a desk, for example, get up and stretch every 15 minutes. Do the same while sitting at home reading or watching television.
Avoid stress
Avoid positions or movements that put extra stress on joints. For example, opening a tight lid can be difficult if you have hand arthritis. One solution is to set the jar on a cloth, lean on the jar with your palm, and turn the lid using a shoulder motion. Better yet, purchase a jar opener that grips the lid, leaving both hands free to turn the jar.
Discover your strength
Use your strongest joints and muscles. To protect finger and wrist joints, push open heavy doors with the side of the arm or shoulder. To reduce hip or knee stress on stairs, lead with the stronger leg going up and the weaker leg going down.
Plan ahead
Simplify life as much as possible — eliminate unnecessary activities (for example, buy clothing that doesn't need ironing). Organize work and storage areas; store frequently used items within easy reach. Keep duplicate household items in several places; for example, stock the kitchen and all bathrooms with cleaning supplies.
Keeping your metabolism high
Changing your workout up will increase your metabolism to help you burn more calories even while at rest. By keeping your body guessing, you will train it to burn the calories to try and keep up with your life. A proper high protein, low fat, low carb diet will ensure that you will build and maintain strong lean muscles and get rid of and keep fat from collecting on your body. The faster you go durning a workout and the longer you keep your heart rate up to the target heart rate, the more calories you will burn. A calorie is a unit of heat. Remember the more you sweat doesn't mean the more calories you burn. Good luck
Workout program for the entire week
Workout program for the entire week
Monday- biceps triceps and shoulders/ cardio for 65 minutes
For example:
TRICEPS
Incline medium grip bench press
Wide grip bench press
Low pulley chest lateral
Machine chest press / Intermediate
Bench dips
Bodyweight dips
Warriors pose with tricep press back
Tricep rope press
Overhead tricep extension single or with both hands at once
BICEPS
Incline alternated curls
Incline face down alternating curls
Incline face down barbell curl
Kneeling isolated curl/ lower biceps
Low pulley close grip arm curl
Low pulley one arm curl
Low pulley preacher curl/lower biceps
Lying alternated dumbbell curl / hard
Lying dumbbell curl / hard
Lying face down biceps curls / difficult
Lying face down preacher curl / hard
Lying high pulley arm curl / intermediate
Machine arm curl / intermediate
Horizontal arm curl / intermediate
Medium grip barbell curl / I
Medium grip e-z grip curl
Reverse medium grip curl
DELTOIDS
FRONT
Incline medium grip bench press
Wide grip bench press
Anterior shoulder raise
Low pulley chest lateral
Machine chest press / I
MIDDLE
Lateral shoulder press
BACK
Reverse fly
NECK
Head harness neck resistance
High pulley neck resistance
Low pulley neck resistance
Inner tube neck resistance
Leg extension neck raise
Tuesday, Thursday and Saturday- -1 ½ hour of intense cardio training and abs. Do abs first. For running, I run at a speed of 4.5-6 mph on an incline of 0-1, with 1 minute of warm-up before I run at 3.5 mph and for at least 5-10 minutes to cool down afterward. I stretch as well for approximately 5 minutes.
Tuesdays run, Thursdays ride the bike, and Saturdays- run for 25 minutes then elliptical for 3o minute ride the bike for 25 minutes, finally, walk for 15 minutes to cool down. Pick any ab work as long as it is different exercises all of the time. In other words, do the same routine twice, ever. Just as long as you make sure you get the obliques as well as the entire upper and lower abdominal area.
ABDOMINALS
Hand on head side bends/ obliques
Hip roll
Incline leg tuck
Hanging leg raises
Reverse crunches
Laying down leg raises
Bicycle
Pike and extend
Pilates 100
Seated knee lift
Pelvic Tilt
Bridging
Seal / a Pilates move
Any Pilates because it works on core stability
Stability ball pelvic roll
Reverse sit-up
Seated knee lift
Side plank
Plank
Knee in, leg push back
Rolling like a ball/ Pilates move
hanging abs
Hanging abs with a twist
Wednesday- chest back and abs/ cardio for 65 minutes
NECK
Head harness neck resistance
High pulley neck resistance
Low pulley neck resistance
Inner tube neck resistance
Leg extension neck raise
BACK
LOWER-
Hip roll
Incline back kick
Incline leg tuck
Stiff legged dead lift
Rear leg raises
Swan
Superman
MIDDLE
Seated row
UPPER
Head supported wide rip row
Upright rows
Posterior shoulder raise
ABDOMINALS
Hand on head side bends/ obliques
Hip roll
Incline leg tuck
Hanging leg raises
Reverse crunches
Laying down leg raises
Bicycle
Pike and extend
Pilates 100
Seated knee lift
Pelvic Tilt
Bridging
Seal / a Pilates move
Any Pilates because it works on core stability
Stability ball pelvic roll
Reverse sit-up
Seated knee lift
Side plank
Plank
Knee in, leg push back
Rolling like a ball/ Pilates move
hanging abs
Hanging abs with a twist
CHEST
High pulley chest lateral
High pulley one am lateral
Incline chest cross over
Incline chest press
Incline lateral
Incline medium grip bench press
Incline wide grip bench press
Low pulley chest lateral
Machine chest press/ outer pecks /Intermediate
Push-ups
Chest flies
Decline bench press/ lower peck area
Supinated front delts raise/ upper and outer peck
Friday-- legs/ cardio for 65 minutes
ABDOMINALS
Hand on head side bends/ obliques
Hip roll
Incline leg tuck
Hanging leg raises
Reverse crunches
Laying down leg raises
Bicycle
Pike and extend
Pilates 100
Seated knee lift
Pelvic Tilt
Bridging
Seal / a Pilates move
Any Pilates because it works on core stability
Stability ball pelvic roll
Reverse sit-up
Seated knee lift
Side plank
Plank
Knee in, leg push back
Rolling like a ball/ Pilates move
hanging abs
Hanging abs with a twist
QUADS
Pile squat
Step up and downs
standing still lunges
Inner leg raises
Outer leg raises
Side lunges
Seated leg extension
Single leg extensions
Dumbbell squats
Olympic bar squats
HAMSTRINGS
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
Lying down leg curl
Single standing leg curl
Bridging
Seated single leg curls
CALVES
Hack machine calf raise
Leg press calf machine
Leg press one legged calf raise
Seated calf raise
Machine one legged calf raise
Angled machine calf raise
Once again you do not have to do all of these in the same workout. This is just to give you some ideas for exercises for each workout. Good luck.
Names of Exercises
Chest
high pulley chest lateral
high pulley one am lateral
incline chest cross over
incline chest press
incline lateral
incline medium grip bench press
incline wide grip bench press
low pulley chest lateral
machine chest press/ outer pecs /Intermediate
push ups
chest flies
decline bench press/ lower pec area
supinated front delt raise/ upper and outer pec
TRICEPS
incline medium grip bench press
wide grip bench press
low pulley chest lateral
machine chest press / Intermediate
BICEPS
Incline alternated curls
incline face down alternating curls
incline face down barbell curl
kneeling isolated curl/ lower biceps
low pulley close grip arm curl
low pulley one arm curl
low pulley preacher curl/lower biceps
lying alternated dumbbell curl / hard
lying dumbbell curl / hard
lying face down biceps curls / difficult
lying face down preacher curl / hard
lying high pulley arm curl / intermediate
machine arm curl / intermediate
horizontal arm curl / intermediate
medium grip barball curl / I
medium grip e-z grip curl
reverse medium grip curl
DELTIODS
FRONT
incline medium grip bench press
wide grip bench press
leverage shoulder press
low pulley chest alteral
machine chest press / I
MIDDLE
leverage shoulder press
BACK
reverse fly
NECK
head harness neck resistance
High pulley neck resistance
low pulley neck resistance
Inner tube neck resistance
Leg extension neck raise
BACK
LOWER-
hip roll
incline back kick
incline leg tuck
Stiff legged dead lift
Rear leg raise
Swan
Superman
MIDDLE
seated row
UPPER
Head supported wide rip row
leverage shoulder press
ABDOMINALS
Hand on head side bends/ obliques
hip roll
incline leg tuck
hanging leg reaises
reverse crunches
laying down leg raises
bicycle
pike and extend
pilates 100
Seated knee lift
Pelvic Tilt
bridging
seal / a pilates move
any pilates because it works on core stability
stability ball pelvic roll
Reverse sit-up
Seated knee lift
Side plank
Plank
Knee in, leg push back
Rolling like a ball/ pilates move
hanging abs
Hanging abs with a twist
QUADS
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
Side lunges
Seated leg extension
Dumbell squats
Olympic bar squats
HAMSTRINGS
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
Lying down leg curl
Single standing leg curl
Bridging
CALVES
hack machine calf raise
leg press calf machine
leg press one legged calf raise
leverage seated calf raise
Machine one legged calf raise
Angled machine calf raise
Grocery List
SOME BRAND NAMES THAT I LIKE AND ARE GOOD FOR YOU
Laughing cow light cheese
Weight watchers bagels
Weight Watchers cheeses
Multi bran Chex
South beach protein bars
Fiber one bars
South beach on the go packets
Crystal light on the go packets
Zesty light italian (for salads and marinating fish and poultry)
Egglands best eggs
Egg beaters with some yolk/ or Egg whites
Any brand organic soy milk
Smart balance peanut butter
smart balance buttery spread
Smart balance spray butter
Kraft 2% cheese sticks
Organic romaine lettuce
All of the fresh fruits and veggies you can stand (if they have thick waxy peels, peel them, that’s where all of the pesticides reside)
Smart pop popcorn
cereal
Barilla whole grain pasta
Healthy Harvest pasta
Barillas Plus pasta
Club soda and on the go (if you need the carbonation like me)
Light Ragu spaghetti sauce (keep an eye on the amount of sugar in it)
Heinz One carb ketchup
Low sodium soy sauce
Any flash frozen fish, wild caught not form over seas
Stevita sweetener (at whole food places/ healthy )
Oolong tea
Green tea
Healthy Eating Plan
Try these good nutrition meals. It helped me lose 70 lbs. in 9 months, along with a workout program to help you burn calories and build lean muscle which helps you burn more fat and lean down and tone up. Good luck and email me if you need additional info. I have my clients on this and they love it and lose an average of 2 lbs. a week along with their workouts that I have designed for them. It is important to eat for what you are going to be doing in the next 3 hours. No/ low carbs if you are going to nap , carbs if you are going to be able to wrok that energy off.
*eat every 2-3 hours and smaller portions. eat 5-6 small meals a day
Breakfast
~1 ½ cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add ¼ cups of blueberries or strawberries
~ 2 tbsp. of Acai berry juice (20 minutes before every meal ) with Sweet potato and grilled chicken breast
~ 1 cup of low-fat cottage cheese with a piece of whole grain toast ¼ spoon of cinnamon and ¼ spoon of splenda added
~ 1 cup low-fat yogurt with ½ cup of berries of your choice mixed in along with a piece of whole grain toast with peanut butter.
~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter
~ 1 cup of steel-cut oatmeal/ weight control instant oats from Quaker with ¼ to ½ cup of frozen mixed berries and ½ cup of cottage cheese
~Scrambled eggs with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantaloupe
~ 1 c. of high fiber cereal and 1 medium banana
~1 med. banana ¼ c. almond 1 c. yogurt (mix together
Mid morning/ afternoon snack
~ Imitation crab meat salad with your choice of toppings
~ 1 apple and three graham crackers
~ Peanut butter and low sugar jelly sandwich
~ ½ cup of raw baby carrots, ½ c. of sliced and peeled cucumbers with light ranch dressing
~ 1 100 calorie pack of smart pop popcorn
~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and ¼ c. of 2% shredded cheese to go on top
~ ½ c. hummus (homemade if possible) with 1 c. of fresh veggies
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
~ 1 Lite and fit yogurt with 2 tbsp. of grape nuts mixed in
Lunch and or dinner~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, ¼ c. of walnuts or almonds, and a stick of 2% cheese of your choice
~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it
~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
~ grilled salmon, ½ c. brown rice, and 1 c. steamed zucchini and squash
~ baked flounder, ½ cup of brown rice, and 1 c. of steamed veggies
~grilled lean steak with grilled portabella mushroom caps and a side romaine salad
~Lean hamburger on a rye, pumpernickel or sourdough bun with light condiments and all of the veggies you can handle on it
~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, ½ c. steamed broccoli and 5 sprays of smart balance butter
~Grilled chicken breast romaine salad with your choice of good toppings (include some type of nut)
~ Imitation crab meat salad with your choice of toppings
Nighttime snack (before bed, important to keep blood sugar levels even through the night)
~ 1 serving of whey protein
~ 1 serving of casein powder
~ 1 South beach protein bar
~ 1 Fiber 1 bar
~ 1 apple and three graham crackers with 1 tablespoon smart balance or all natural peanut butter
TIPS
Add any fresh herb to any dish to rev up the flavor or add 1 tbsp. Ms. Dash to rice or fish and poultry to give it a zing. You can even add some Cajun spice to just about anything if you like it hot. There is an also fresh squeeze of lime and lemon that takes the food to a tropical place. Don’t be afraid to mix and match your dishes as long as you stay within your counts for that meal and for that day. Remember that you need to eat for what you have coming up not for what you have already done. Say if you know you are going to take a nap after a meal then don’t eat so many carbs because you will not be burning them off.
Core Back and Abs Workout
You cannot just do sit-ups to help get rid of love handles or make your stomach flat, and you cannot get thinner thighs by just doing workouts for your thighs. If you were to look at a muscle anatomy picture, you will find that what we call love handles are simply our gluteus medius which goes up and connects to the external obliques and goes down to and forms the gluteus maximus which is connected to your lats. Doing the following will help with the entire area to tighten and tone up your muscles and help burn the fat around them. Hope all of this helps do lunges, step-up kickbacks, walking downhill, running, leg raises without weight or very light weight, yoga, push ups, lat pull downs, pull ups rowing, and deadlifts. All of this combined with a proper diet full of lean protein and carbs, and you should be in business. If you need anymore help email me. Do 3-4 sets and 15-20 reps of light –no weights at all.
Stomach
Bicycle
Reverse sit-up
Seated knee lift
Pelvic Tilt
Scissors open crunch
Low Back
Stiff legged dead lift
Rear leg raise
Swan
Superman
Stomach and Low Back
Lower body toner/ stability ball
Side plank
Plank
Knee in, leg push back
Legs
Pile squat
Step up and downs
Standing still lunges
Inner leg raises
Outer leg raises
Plank hip dips
Side crunch (for your obliques)
Weighted side bend
Hanging side leg raises
These are good for the lower ab area to help bring in the pouch that most people have.
Lower ab exercises
Hanging leg raises
Scissor crunches
Reverse crunches
Laying down leg raises
Bicycle
Pike and extend
Pilates 100
Seated knee lift
Pelvic Tilt
Bridging
Seal / a Pilates move
Any Pilates because it works on core stability
Stability ball pelvic roll
Part 1 of the 30- day Shredding Routine
On each of workouts, you will need to do each circuit twice, and then follow with a 1-minute rest before you start the next circuit. To increase your weight loss, try adding in running or walking, the bile or elliptical machine.
Your days are off as follows: 3,6,7,10,13,14,17,20,23,24,27,28
Day 1 & 4
Exercise Reps/ length of time
Circuit 1
Dumbbell press on body/ stability ball perform 20 (10 each arm)
Dumbbell flys on body/ stability ball 1/2 lbs. of dumbbell press,15
Squats perform 50 fast, no added lbs.
Sprint incline 0, 7 mph for wom. And 9 for men 1 minute
Circuit 2
Plank hold pose for 10 seconds
Close grip push-ups perform 5 reps
Side plank with inner thigh raise 10 reps each side
Plank 5 seconds
Close grip push ups 5 reps
Side planks with inner thigh raise 10 reps each side
Plank hold for 5 seconds
Burpies perform 10
Sumo squats perform 50
Sprint incline 0, 7 mph for wom. And 9 for men 1 minute
Circuit 3
Frog push-ups 20 reps
Squat thrusts 20 reps
Static squat hold for 30 seconds
Jump rope 1 minute
Circuit 4
Bench dips 20 reps
Rope tricep presses muscle failure
Static lunges with lateral shoulder raise 20 reps, 10 each leg
Mountain climbers 1 minute
Boat pose 30 seconds
Circuit 5
Jump rope 1 minute
Bicycle crunches perform 50
Extended plank hold for 30 seconds
Part 2 of the 30-day Shredding Routine
Day 2 & 5
Circuit 1
Wide-grip lat pull downs (pyramid up with weight) 20, 12, 6-8 reps (total=3 sets)
Dumbbell row 15 reps
Basic lunges (walking, alternating legs) 50 total, no added weight
Hill run incline of 10, 5.5mph for wom.,8 for men 1 minute
Circuit 2
Low dumbbell rows 15 reps
Seated hamstring curls 15 reps
Step ups 20 each leg, 40 total
Hill run incline of 10, 5.5mph for wom.,8 for men 1 minute
Circuit 3
Crab walk 10 steps forward
Reverse plank perform 5 leg lifts ea. Side
Crab walk backward 10 steps
Reverse plank 5 leg lifts each side
Supermans 20 reps
Hold midpoint of superman 20 seconds
Reverse crunches 25
Mountain climbers 1 minute
Circuit 4
Pendulum lunges with hammer curls 10 each side, 20 total
Hammer curls to muscle failure
Static lunges with reverse cable fly 10 reps ea. Side, 20 total
Hill run incline of 10, 5.5mph for wom.,8 for men 1 minute
Circuit 5
One-legged pelvic thrusts 15 ea. Side, 30 total
Toe touch crunches 25 total
Mountain climbers 1 minute
Day 8 & 11
Circuit 1
Scorpion pushups 20 reps
Dumbbell flys on ball with crunches 10 reps
Leg extensions (pyramid up with weight) 20, 12, 6-8 reps
Jump squat muscle failure
Circuit 2
Decline dumbbell presses 10 ea. Arm, 20 total
V cable flys 15 reps
Squat thrusts 20 reps
Side lunges 20 total, 10 ea. Leg
Circuit 3
Close grip push-ups muscle failure
Plank ups muscle failure
Jump squats muscle failure
One-legged squats 10 each leg, 20 total
Jumping jacks 1 minute
Circuit 4
Military shoulder press 8 reps
Wood choppers 15 rep each side, 30 total
Knee tuck jumps 10 reps
Static lunges with lateral shoulder raise 10 each leg
Reverse crunches 5 reps
Hanging abs with a twist 10 each side, 20 total
Circuit 5 ( do circuit only once)
30 second sprints, 5 min. (9mph for wom. 12 for men) 30 seconds on and 30 off
Part 3 of the 30- day Shredding Routine
Day 9 & 12
Circuit 1
Wide-grip lat pull downs (drop set) 1-3 reps max lbs, drop 1/3 lbs for 6-8 reps
Medium under handed grip pull downs hold midpt. to muscle failure
Seated hamstring curls 15 reps
Jumping lunges 20 each leg
Hill run incline of 12, (6 mph for wom.& 8.5 for men) 1 minute
Circuit 2
Terry pulls( pyramid up with weight) 20, 12, 6-8 reps
Standing lat pull downs 10 reps
Back kicks with shoulder press 10 each leg 20 total
Hill run incline of 12(6 mph-wom.& 8.5 –men) 1 minute
Circuit 3
Seated cable row 1-3 reps max lbs, drop 1/3 lbs for 6-8 reps
Step-ups (alternating legs) 40 total, 20 each leg
Butt kicks 1 minute
Circuit 4
Incline bicep curls 10 each arm, 20 total
Pike crunches 25 total
Seated hamstring curls 10 each leg, 20 total
Butt kicks 1 minute
Circuit 5
Supermans hold midpt. position for 1 min.
Boat pose 30 seconds
Reverse plank hold for 1 minute
Jump rope 1 minute
Day 15 & 18
Circuit 1
Body ball pushups 10 reps
Pushups muscle failure
Cable leg extensions 10 reps each leg, 20 total
Step plyos 1 minute
Circuit 2
Dumbbell presses on body ball 10 total, 5 each arm
Half crow pushups 5 reps on each leg, 10 total
Harpies 20 rep
Jump squats perform 20 reps
Warrior pose with tricep press 30 seconds each leg
Circuit 3
Dips muscle failure
Hanging abs 15 reps
Static lunges with lateral shoulder raise 10 each leg, 20 total
Side step plyos 1 minute
Circuit 4
Pike push ups 10 reps
Squat with military shoulder press 10 reps
Dropsies 8 each leg, 16 total
Jump rope 1 minute
Circuit 5
Bench dips with feet on body ball 20 reps
Bicycle crunches 30
Plank twists 20 each side, 40 total
Boat pose hold for 30 seconds
Day 16 & 19
Circuit 1
Wide-grip lat pull down 1-3 reps max lbs; drop 1/3 lbs for 6-8 reps
Medium under handed grip pull downs hold midpt. to muscle failure
Deadlifts 10 reps
Hamstrings curls muscle failure
Circuit 2
Seated cable rows 1-3 reps max lbs; drop 1/3 lbs for 6-8 reps
Lateral shoulder raises 10 reps
Basic lunges 10 total, 5 each leg
One-leg pelvic thrusts 20 each leg
Rock star jumps perform 20 reps
Circuit 3
Military shoulder press prone on body ball 10 reps
Frog push ups 20 reps
Butt kicks perform for 1 minute
Circuit 4
Crossover lunges with hammer curls 20 reps
Biceps curls (alternating arms) perform to muscle failure
Bicycle crunches 25 reps
Hill run incline of 15, 5 mph wom., 7 for men 1 minute
Circuit 5
Rock star jumps perform 20
Ball crunches 20 reps
Hanging abs with a twist 15 each side, 30 total
Part 4 of the 30-day shredding workout
Day 21& 25
Circuit 1(warm-up perform only once)
Decline dumbbell press 20 reps
Squats perform 50 fast
Step plyos 1 minute
Butt kicks 1 minute
Circuit 2
Plyo pushups 10 reps
Dumbbell flys on body ball with crunches 15 rep
Leg extensions (pyramid up with weight) 3 sets 20, 12, 6-8
Knee tuck jumps 10 reps
Step plyos(dumbbells in each hand) 30 seconds
Circuit 3
Scorpion push ups 10 reps, 5 each side
Alternating dumbbell press on ball with elbow drive 10 reps on each leg
Surrenders 20 on each leg
Side step plyos 1 minute
Circuit 4
Dips perform to muscle failure
Basic lunge with military shoulder press 20 rep on each arm
Burpies 20 reps
Circuit 5
W shoulder press with leg extension 10 each arm 20 total
Rope tricep press 10 reps
Straight leg squat thrusts perform 30 seconds
Chair pose hold for 30 seconds
Side planks 10 each side 20 total
Day 22 & 26
Circuit 1
Medium under handgrip pull downs muscle failure
Seated cable rows (hold midpt. on last rep to failure) muscle failure
Jump squats 1-3 reps max lbs; drop 1/3 lbs for 6-8 reps
One leg pelvic thrusts muscle failure
Circuit 2
Wide grip lat pull downs 20 reps
Squats swings 10 reps
Jumping lunges muscle failure
Circuit 3
Plank rows 10 total 5 each side
Supermans 20 reps
Squats with bicep curl 10 reps
Hill run incline 15, 5 mph for wom., 7 for men 1 minute
Circuit 4
Hack squats 20 each leg
Seated hamstring curls perform to muscle failure
Hammer curls 20 total, 10 each arm
Jump rope, fast 2 minutes
Circuit 5
Crossover lunges with hammer curls 20 reps
Ball crunches 25 reps
Hanging abs with a twist 8 reps each side
Hill run incline 15, 5 mph for wom. 7 for men 1 minute
Day 29
Circuit 1
Dumbbell presses (set 1, set 2, set 3 in that order) 15, 8, 3-6 reps
Dumbbell flys on ball with crunches muscle failure
Leg presses 15, 8, 3-6 rep
Jump squats muscle failure
Jump rope fast 2 minutes
Circuit 2
Close grip push-ups 10 on body ball
Frog push ups 10 reps
Bench dips to muscle failure
One-leg squats(hold midpt. n last rep to failure) 10 reps on each leg
Leg extensions to muscle failure
Circuit 3
Pike push ups 10 reps
Static lunges with lateral shoulder raise 20 total reps, 10 each leg
Side lunges with anterior shoulder raise 20 reps
Jump rope fast 2 minutes
Circuit 4
Sumo squats with tricep extension 20 reps
Tricep kickbacks 15 reps
Pike crunches perform 20
Hanging abs 20 reps
Circuit 5 do circuit only once
Chair pose 1 minute
Extended plank 1 minute
Side plank hold for 1 minute
Mountain climbers perform for 1 minute
Bicycle crunches 100 reps
Day 30
Circuit 1
Standing lat pull downs perform 8 with heavy weight
Basic lunges 50 rapidly on alternating legs
Circuit 2
Plank rows 20 reps
Jumping lunges 20 reps
Swing kicks 30 reps, 15 each leg
Circuit 3
Seated cable rows 12 reps
Pendulum lunges with hammer curls 20 total, 10 each leg
Crossover step ups 20 total 10 each leg
Circuit 4
Frog kicks 20 reps
Back extensions 10 on a roman chair
Pike crunch (holding dumbbells in each hand) 20 reps
Circuit 5
Dumbbell rows 12 reps using wide grip
Military shoulder press prone on body ball 10 reps
Concentration curls in a static squat 12 each arm, 24 total
Rock star jumps perform 20 reps
NOW TAKE A WEEK OFF!!!!!!!!!!!!!!!!!!!!
ENJOY.
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