Be Challenged Be Changed

Are you ready to take your Fitness to the next level? Tired of the same old routine? Not getting the results your looking for? We all train with different goals but we all have one thing in common, we are looking for CHANGE! Are you looking to get faster, stronger, more flexible, increased endurance or weight loss well it is all CHANGE!

Now its time to step out of your comfort zone and start creating CHANGE with improvements to your strength, endurance and flexibility.

Personal Training and/or Outdoor classes are the answers your looking for. The workouts are always changing. Some times we use Body Weight exercises, other times using Kettle Bells, Battle Ropes, Steel Mace, Medicine Balls, Bands, Suspension Training and many other variables.

Whether your training for a particular sport or weight loss or that upcoming 5K or maybe an Obstacle Course Race. I will help you be at your very best!

Personal Training can be one on one or team up with a friend for added accountability. Get a group of your friends together and train for that special upcoming event!

Call me now or send me a text to set up your free initial consultation at 623-302-4944. Or fill out the contact me information on the right side of this page.

BE CHALLENGED! BE CHANGED!!!

Friday, December 6, 2013

8 Fitness Myths That You May Believe

There is no shortage of opinions on the best ways to lose weight and get into shape. Over my career I have heard some fitness myths over and over again, and still hear them today! To help decipher fact from fiction, here is some more information about eight persistent assumptions that might be holding you back.

1. It's better to use a machine.
 Machine-only based programs train your body in a single, linear motion. These one-dimensional forms of exercise make you more susceptible to injury. Think about it: We live in a multi-dimensional world. Completing multi-joint exercises such as weighted squats, lunges, and deadlifts will prepare your body better for real life.
2. Losing weight only happens in the gym. It takes 250,000 crunches to burn one pound of fat. I believe that 80 percent of all fitness success happens in the kitchen, not the gym. If you spend one hour (or just four percent) of your day working out, you have the rest of you day to nullify your hard work. Nothing you do in the gym is going to combat the rest of the equation when it comes to weight loss. That equation of course includes fitness, as well as diet, sleep, hydration, and stress management. 
3. You can spot reduce. This is a myth that has withstood the test of time, even after it's been reported time and again as being completely false. So I repeat, you cannot select certain places on your body to reduce fat. Crunches are not going to target the fat in your core region. Fat is burned through a combination of cardiovascular and strength training that decreases your body's overall fat content when coupled with a healthy diet. 
4. Running is the best form of exercise for weight loss. A lot of people think steady-state cardio is best form of exercise to lose weight, but strength training combined with short spurts of high intensity cardio creates more damage on your muscles and thus a better after-burn effect due to more required repair. Read: More calories burned at a faster rate, even after the workout is over.

5. Staying fit takes up a lot of time.
 Speaking of which, science has shown that HITT  (high-intensity interval training) really works when it comes to building muscle and burning calories in less time. Also, there are simple exercises, like jumping rope, that burn major calories in not a lot of time. (One minute of jumping rope burns 11 calories!) The long drawn-out days in the gym are over. Try one of my classes or training sessions to find out more.

6. Women will get "bulky" if they lift heavy weights. This is another misconception that I've heard many times over the years and still hear over and over again. Enough! Heavier weights will not make you bulk up and they are not just for men. Reason: Women and men are not created equal. It's cliché, but it's especially true when it comes to our biology. Testosterone is a key component to muscle building, and women have up to 20 times less testosterone than men. Because of their low levels, it's almost impossible for women to get that bulky effect.
7. You need a gym membership to stay in shape. Bodyweight exercises and workouts are all the rage lately, and for great reason. You can get a great workout more safely when you use just your body to challenge yourself than when you use a machine or equipment you may not know how to use correctly. Also, this style of exercise allows your body to work on all different planes and challenge muscles from all angles. So forget the idea that you can't get a workout if you don't go to the gym. Pull out a mat in your living room and get to work!

8. If it works for her, it's going to work for me.
 Everybody's body is different. I hear many people talk about a certain celebrity's favorite workout or quote someone else's trainer about a new training plan or workout they should try. However, the main reason anyone finds success in their fitness routine comes down to more than just what type of workout they're doing. It's because they've adapted it into their lifestyle, it keeps them committed, and they're comfortable with it. Find a workout that does the same for you and you will reach your goals. 

Monday, November 18, 2013

5:45AM Fit Camp Week of Nov 18th

Here we go another week to improve your fitness level, here is whats in store for this week:
1) Tuesday - Heavy Back and Biceps - Steps, risers, DB, mats and bars
2) Wednesday - HIIT full body - steps, riser
3) Thursday - Heavy Chest and Triceps - Steps, risers, DB, mats and bars
4) Friday - Legs, Core and More

Friday, November 8, 2013

Need a Massage?

Feeling sore, tired or just need some time to relax? Well sounds to me like you need a massage and I would like to take this opportunity to introduce you to Healing Oasis. I personally use this company and highly recommend them. Give them a call and set up an appointment and feel the benefits of a great massage! They offer many different types of massages and other health products.

Healing Oasis
12133 W. Bell Rd. Suite 104
Surprise, AZ 85378

623-518-6912

Make the call now!!

Thursday, October 31, 2013

10 Things That Slow Your Metabolism

Stop these habits now to boost your calorie-burning potential

Need another reason to love your body? It burns calories all by itself—as long as you don't get in the way. See, every cell in your body plays a role in energy metabolism—the process of turning the food you eat into energy that keeps your heart beating, lungs pumping, and muscles moving. The faster your metabolism, the more calories you burn. And just like there are ways to speed it up—by working out, for instance—certain habits can hit the brakes on your natural calorie-churning engine.
Here are 10 things to avoid in order to keep your metabolism humming.
A Weird Eating Schedule
In a 2012 Hebrew University study, mice fed high fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Researchers suspect that eating at the same times every day trains the body to burn more calories between meals.
Pesticides in Produce
Organochlorines (chemicals in pesticides) can interfere with your body's energy-burning process and make it harder to lose weight, according to a Canadian study. Researchers found that dieters who ate the most toxins experienced a greater-than-normal dip in metabolism and had a harder time losing weight.
The fix: Splurge for the organic versions 
Skimping on Sleep
A 2012 study found that people who sleep less move less the next day, which means they burn fewer calories. But it gets worse: Sleep deprivation actually reduces the amount of energy your body uses at rest, according to the German and Swedish researchers.
Your Period
You lose iron during your period every month, and iron helps carry oxygen to your muscles. If your iron levels run too low, your muscles don't get enough O2, your energy plummets, and your metabolism sputters, says Tammy Lakatos Shames, R.D., author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever.
The fix: Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.
Eating Too Little
When you skimp on calories, your body switches into starvation mode, slowing your metabolic rate to conserve the fuel it's got.
Sitting Too Long
It takes only 20 minutes in any fixed position to inhibit your metabolism, according to Carrie Schmitz, an ergonomic research manager for Ergotron.
Jet Lag
Your internal clock directly controls the part of your cells that keeps your metabolism chugging along. But when you disrupt your so-called circadian rhythm—by crossing time zones, for instance—your cells don't function the way they should and your metabolism suffers, according to researchers at the Center for Epigenetics and Metabolism at University of California - Irvine.
Not Getting Enough Calcium
Another reason to drink your milk: Calcium plays a key role in regulating your fat metabolism, which determines whether you burn calories or store them as fat. A diet that's high in calcium could help you burn more fat, according to research conducted at the Nutrition Institute at the University of Tennessee at Knoxville.
Dehydration
All of your body's cellular processes, including metabolism, depend on water. If you're dehydrated, you could burn up to 2 percent fewer calories, according to researchers at the University of Utah.
Skipping Breakfast
When you miss breakfast, you don't just set yourself up to overeat at lunch. You actually tell your body to conserve energy—which means it burns calories more slowly. That's one reason a study from the American Journal of Epidemiology found that people who skip a morning meal were 4.5 times more likely to be obese.

Tuesday, October 29, 2013

5:45am Fit Camp Schedule

The last week of October is here let finish this month strong,

Tuesday- Heavy Back and Biceps - DB, Steps and Mats
Wednesday- Full Body- TABATA- Light DB, Mats
Thursday- Heavy Chest and Triceps - DB, Stability Balls and Mats
Friday- Full Body - HIIT - Light DB, Steps and Mats

But of course I reserve the write to change the above schedule at any time.
In Health
Arden

Thanks to all who have served and are serving!

Some Motivation!

Sunday, October 27, 2013

The 7 Cheapest Ways to Eat Healthy

Think your groceries are getting too expensive? Last winter, residents of a remote Canadian village were paying $28 for a head of cabbage and $65 for a pound of chicken.  It's unlikely such absurd food prices will trickle south, but they are creeping up—and when food prices rise, diets typically tank. That's ironic, too, because some of the healthiest foods in the world are also among the cheapest. Even eating organic isn't all that much more expensive, when you stick with basics and get creative with your cooking.  So put down the 99-cent can of Beefaroni and grab one of these cheaper, healthier alternatives:

1) Oats
Cost: about $3 pound
Benefit: Oats are rich in avenanthramide, an antioxidant that protects the heart. Other oat accolades? The super food lowers cholesterol and has been shown to possess disease-zapping antimicrobial activity, making organic oatmeal the perfect affordable breakfast item for cold and flu season.
2) Dry beans
Cost: about $2 per pound, depending on the variety
Benefit: Forget expensive steak and sausage. Dry beans and dry lentils pack a healthy low-fat, plant-based protein punch. Known as a "perfect food," just one cooked cupful can provide as much as 17 grams of fiber. Beans are also loaded with protein and dozens of key nutrients, including a few most people fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. Soak beans overnight and rinse them well to eliminate most of the flatulence-causing compounds.
3) Garlic
Cost: $1 per bulb
Benefit: This onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in The American Journal of Clinical Nutrition. To boost garlic's health effects, be sure to crush the cloves and let them stand for up to 30 minutes before heating them. Extend the life of your garlic by storing it in a paper bag in the refrigerator.
4) Cayenne pepper
Cost: about $3 per jar
Benefit: If you can handle the heat, this powerhouse pepper is worth your while. The heat in cayenne peppers come from a phytochemical called capsaicin, which can help clear congestion, fight cholesterol, melt away body fat, and jump-start your metabolism. Sprinkle it over veggies and beans to sneak it into your diet—just a half a teaspoon is all you need.
5) Celery
Cost: $1.99 per bunch
Benefit: Eating four sticks of celery a day can produce modest reductions in blood pressure, thanks to the vegetable's rich supply of phthalides, phytochemicals linked to cardiovascular health. Single? Celery is loaded with androstenone and androstenol, pheromones that help attract women.
6) Tomatoes
Cost: $1.50 per pound
Benefit: Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. Stock up at farmer's markets or from your own garden while you can. Canned tomatoes (a cheaper option when fresh tomatoes are out of season) can expose you to the harmful plastic chemical BPA, which is used in the epoxy coatings that line cans. When fresh tomatoes aren't available, or aren't good, look for jarred or boxed varieties.
7) Onions
Cost: $2.99 per two-pound bag
Benefit: This bulb boasts far-reaching health benefits, including immunity-boosting compounds that can help prevent everything from the common cold to cancer. Onions are also rich in quercetin, a flavonoid shown to keep your blood healthy. It's also a must-have for natural allergy prevention. Tip: Store your onions somewhere cool and dry, such as a dark cabinet or unused closet, and that two-pound bag will last for months.


More Motivation

Motivation

Tuesday, October 15, 2013

11 Foods That Fight Fat

Add these tasty picks to your diet and get ready to drop some serious weight

Eat up, slim down

We've identified our favorite healthy foods that not only help you lose weight—they also contain the nutrients you need to fend off age-related ills. Add these foods to your daily diet and you can shed about 10 pounds over the course of a year!

Water

A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn’t. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss—and osteoporosis—by changing the acid balance in your blood.

High-fiber granola bars

A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Refined carbs spike your insulin levels, which limits your body’s ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.
Try a granola bar with at least 4 g of fiber instead of the typical bar that contains just a single gram.

Ground flaxseed

Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it’s high in plant estrogens. 
Choose ground flaxseed, as it's easier to digest. Sprinkle it over cereals, soups, or salads, or add it to smoothies. 

Walnuts

Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.
In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat.

Hot sauce

Forget bland condiments: if you want to burn fat, spice things up.
In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin—the hormone that triggers body fat storage—were lowered by as much as 32%. One theory: capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat. 

Cinnamon

Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else.
You’ll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.

Salmon

Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older.
In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo.
Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can’t do its job.

Romaine lettuce

Filling up with a leafy green can trim the overall number of calories you eat by 10%; 2 cups of romaine rack up half your daily fill of vitamin A, plus 113% of bone-building vitamin K.
Bonus: leafy green vegetables can protect against lung cancer. Adults who ate at least one portion per day were half as likely to develop lung cancer as people who'd eaten them fewer than five times per week, according to a Spanish study. 

Grapefruit

When volunteers ate half a grapefruit before every meal in a University of Arizona study, they shaved an inch off their waists, thanks to naringenin, which experts say may help burn fat.
Grapefruit is also a terrific source of vitamins A and B5, potassium, folate, and fiber, as well as cancer-fiighting lycopene. 

Edamame

Packed with an intelligent combo of protein, and healthy fat, this soy snack is guaranteed to keep you full and satisfied for hours. In just a half-cup serving, you get as much fiber as you would if you ate four slices of whole-wheat bread, says Elaine Magee, MPH, RD, a nutrition writer for WebMD.
Soy boasts its own benefits, too. A study from the Chinese University of Hong Kong finds the isoflavones in soy protein can reduce LDL "bad" cholesterol, and raise HDL "good" cholesterol. Isoflavones have also been shown to fight against cancer, heart disease and osteoporosis.

Dark chocolate chips

These flavor bombs put the brakes on a craving. The little pieces fool you into thinking you're getting more, helping you eat less, finds new research.
As if that weren't enough, dark chocolate is brimming with healthy monounsaturated fatty acids, has fewer carbs, sugar and more iron and fiber than it's milkier counterpart. Not that you needed an excuse to indulge. Just remember to buy brands with high cacao percentages (70% or more) to cut down on sugar.


Wednesday, October 2, 2013

How bad do you want it?



I often hear in my classes or in personal training someone say "this is hard" or " this is heavy".
Few things to remember:
1) If it was easy- everyone would do it
2) We lift weights not lites
3) You will only get out of it what you put into it
4) Fitness takes lots of HARD work and SWEAT
5) Its all worth it

Tuesday, October 1, 2013



This couple are a great inspiration, they have lost over 500 pounds over the past 2 years.

This is just truly inspirational! It just TAKES TIME...Do NOT give up if you're not seeing rapid results. 

Keep going, set goals, work out and above all eat correctly.  Working out is the easy part, Eating is the hard part.

First week of October 5:45am FIT Camp


Here we go the start of another new month-
Tuesday - Full Body Cardio - Steps, risers, mats, jump rope
Wednesday - Back and Biceps - Fast and Furious - steps, risers, mat, DB
Thursday - Legs - work them till we can't walk - steps, risers, mat and DB
Friday - Chest and Triceps - Stability Ball, mat, DB

Let's hit it hard and get stronger!!

Stop Overeating, Stat!

Closing your menu after ordering food can make you more satisfied with the grub you choose, says a new study in the Journal of Consumer Research.
British researchers examined a concept called “choice closure,” which happens when you physically close something (like a menu) after making a decision. In a similar study, some people put a transparent lid on a tray of chocolates after picking one to eat, while others didn’t shut the tray after choosing. Those who covered up the candies were more satisfied with their decisions, according to the study.
Researchers say the act of closure can subconsciously trigger a sense of completion and confidence. “If you’re happy with your [first] choice, then you’re less likely to be tempted to have a second one,” explains study coauthor David Faro, Ph.D., an assistant marketing professor at the London Business School.
Try this tip: Next time you’re eating at a buffet with endless options, put your first helping in a take-home box with a lid instead of an open plate. Closing the lid when you’re finished will help you avoid the temptation to grab seconds and thirds, says study coauthor Yangjie Gu, Ph.D.

Sunday, September 29, 2013

Additional Classes

I am very pleased to announce that starting this week I am teaching additional classes as follows:

Mondays -
   1:30pm - FIT Camp - Pebble Creek
   2:30pm - Spin - Pebble Creek
   6:35pm - Spin - Golds - Avondale

Wednesday -
   1:30pm - FIT Camp - Pebble Creek
   2:30pm - Spin - Pebble Creek
   6:15pm - Spin - Sun City Grand

Friday-
   5:30pm - Spin - Golds - Avondale

Saturday-
   8:00am - Bootcamp - Peoria

Please feel free to contact me about these classes or any other questions that you might have, I am here to help.

In Fitness,

Arden

The Easiest Way to Live a Longer Life

The choices you make now can make a lasting difference. People who stick to a healthy lifestyle in middle age are far more likely to see old age, suggests a new Norwegian study.
Researchers analyzed the fitness habits of men in their 50s, then followed up several decades later and found 37 percent of guys who didn’t smoke at baseline survived to age 85, versus 23 percent of smokers. For non-smokers who regularly broke a sweat, 49 percent reached 85, compared to only 28 percent of men who refrained from puffing but were generally sedentary—even after adjusting for other factors like cholesterol and blood pressure.
What’s more, 46 percent of normal-weight participants made it to 85, while only 29 percent of overweight men reached the mark.
Besides sticking to an exercise regimen and avoiding cigarettes, remember to log adequate sleep: Clocking 5 hours or less per night is associated with a 12 percent greater risk of death, found a recent Italian study.

So how's your schedule looking?



You know the old saying "You can pay me now or you can pay me later".

Wednesday, September 25, 2013

How Sad and True is this?




As they always say, you are what you eat!  Working out it the easy part, eating the correct food is the hard part.

Monday, September 23, 2013

Last week of September 5:45am FIT Camp

Here we go already the last week of September, so let work out hard!

Tuesday - 24 - Heavy Chest/Triceps - Steps, risers, mat and dumbbells
Wednesday - 25- Heavy Legs and Core - Steps, risers, mats and dumbbells
Thursday - 26 - Heavy Back/Biceps - Same as above
Friday - Heavy Legs and Core - Same as above

Lets work it!

Monday, September 16, 2013

Week of Sept 16th

Here we go another week to get fitter!

Don't forget to sign up for the evening spin class that starts Oct 2nd at 6:15pm - 7pm and goes for six weeks. The cost is only $18 for all 6 weeks. Must be pre-paid my September 30.

Here is the schedule for the 5:45am FIT Camp-

Tuesday - 17th - Legs - Steps, risers, Stability Ball, DB, jump rope
Wednesday - 18th - Chest - Steps, risers, mats and DB
Thursday - 19th - Back - Steps, risers, mats and DB
Friday - 20th - Biceps, Triceps, Shoulders - Steps, risers, mats and DB

Friday, September 13, 2013

PLEASE READ, LEARN AND DO!

I told my classes about this facebook post this morning and that I would repost it here.  I have been telling everyone for years how bad this "diet" crap is and here is just some more proof. Please, I beg you no drink or food is worth putting your life in danger.  So STOP using anything with the chemical listed below! Hint its Aspartame, and its all bad news! Please read the entire article don't skip over a single word.


A KILLER IN YOUR FRIDGE

SWEET POISON..A MUST READ !!!

In October of 2001, my sister started getting very sick She had stomach spasms and she was having a hard time getting around. Walking was a major chore. It took everything she had just to get out of bed; she was in so much pain.

By March 2002, she had undergone several tissue and muscle biopsies and was on 24 various prescription medications. The doctors could not determine what was wrong with her. She was in so much pain, and so sick she just knew she was dying.

She put her house, bank accounts, life insurance, etc., in her oldest daughter's name, and made sure that her younger children were to be taken care of.

She also wanted her last hooray, so she planned a trip to Florida (basically in a wheelchair) for March 22nd.

On March 19, I called her to ask how her most recent tests went, and she said they didn't find anything on the test, but they believe she had MS.

I recalled an article a friend of mine e-mailed to me and I asked my sister if she drank diet soda? She told me that she did. As a matter of fact, she was getting ready to crack one open that moment.

I told her not to open it, and to stop drinking the diet soda! I e-mailed her an article my friend, a lawyer, had sent. My sister called me within 32 hours after our phone conversation and told me she had stopped drinking the diet soda AND she could walk! The muscle spasms went away. She said she didn't feel 100% but, she sure felt a lot better.

She told me she was going to her doctor with this article and would call me when she got home.

Well, she called me, and said her doctor was amazed! He is going to call all of his MS patients to find out if they consumed artificial sweeteners of any kind. In a nutshell, she was being poisoned by the Aspartame in the diet soda.. and literally dying a slow and miserable death

When she got to Florida March 22, all she had to take was one pill, and that was a pill for the Aspartame poisoning! She is well on her way to a complete recovery. And she is walking! No wheelchair! This article saved her life.If it says 'SUGAR FREE' on the label; DO NOT EVEN THINK ABOUT IT!I have spent several days lecturing at the WORLD ENVIRONMENTAL CONFERENCE on 'ASPARTAME,' marketed as'Nutra Sweet,' 'Equal,' and 'Spoonful.'In the keynote address by the EPA, it was announced that in the United States in 2001 there is an epidemic of multiple sclerosis and systemic lupus. It was difficult to determine exactly what toxin was causing this to be rampant. I stood up and said that I was there to lecture on exactly that subject.

I will explain why Aspartame is so dangerous: When the temperature of this sweetener exceeds 86 degrees F, the wood alcohol in ASPARTAME converts to formaldehyde and then to formic acid, which in turn causes metabolic acidosis. Formic acid is the poison found in the sting of fire ants. The methanol toxicity mimics, among other conditions, multiple sclerosis and systemic lupus.

Many people were being diagnosed in error. Although multiple sclerosis is not a death sentence, Methanol toxicity is!

Systemic lupus has become almost as rampant as multiple sclerosis, especially with Diet Coke and Diet Pepsi drinkers.The victim usually does not know that the Aspartame is the culprit. He or she continues its use; irritating the lupus to such a degree that it may become a life-threatening condition. We have seen patients with systemic lupus become asymptotic, once taken off diet sodas.

In cases of those diagnosed with Multiple Sclerosis, most of the symptoms disappear. We've seen many cases where vision loss returned and hearing loss improved markedly.

This also applies to cases of tinnitus and fibromyalgia. During a lecture, I said, 'If you are using ASPARTAME (Nutra Sweet, Equal, Spoonful, etc) and you suffer from fibromyalgia symptoms, spasms, shooting, pains, numbness in your legs,
Cramps,
Vertigo,
Dizziness,
Headaches,
Tinnitus,
Joint pain,
Unexplainable depression, anxiety attacks, slurred speech, blurred vision, or memory loss you probably have ASPARTAME poisoning!' People were jumping up during the lecture saying,'I have some of these symptoms. Is it reversible?'

Yes!
Yes!
Yes!
STOP drinking diet sodas and be alert for Aspartame on food labels! Many products are fortified with it! This is a serious problem. Dr. Espart (one of my speakers) remarked that so many people seem to be symptomatic for MS and during his recent visit to a hospice; a nurse stated that six of her friends, who were heavy Diet Coke addicts, had all been diagnosed with MS. This is beyond coincidence!

Diet soda is NOT a diet product! It is a chemically altered, multiple SODIUM (salt) and ASPARTAME containing product that actually makes you crave carbohydrates.

It is far more likely to make you GAIN weight!

These products also contain formaldehyde, which stores in the fat cells, particularly in the hips and thighs. Formaldehyde is an absolute toxin and is used primarily to preserve 'tissue specimens.'

Many products we use every day contain this chemical but we SHOULD NOT store it IN our body!

Dr. H. J. Roberts stated in his lectures that once free of the 'diet products' and with no significant increase in exercise; his patients lost an average of 19 pounds over a trial period.Aspartame is especially dangerous for diabetics. We found that some physicians, who believed that they had a patient with retinopathy, in fact, had symptoms caused by Aspartame. The Aspartame drives the blood sugar out of control. Thus diabetics may suffer acute memory loss due to the fact that aspartic acid and phenylalanine are NEUROTOXIC when taken without the other amino acids necessary for a good balance.

Treating diabetes is all about BALANCE.. Especially with diabetics, the Aspartame passes the blood/brain barrier and it then deteriorates the neurons of the brain; causing various levels of brain damage, Seizures, Depression, Manic depression, Panic attacks, Uncontrollable anger and rage.Consumption of Aspartame causes these same symptoms in non-diabetics as well. Documentation and observation also reveal that thousands of children diagnosed with ADD and ADHD have had complete turnarounds in their behavior when these chemicals have been removed from their diet.

So called 'behavior modification prescription drugs' (Ritalin and others) are no longer needed.Truth be told, they were never NEEDED in the first place!Most of these children were being 'poisoned' on a daily basis with the very foods that were 'better for them than sugar.'It is also suspected that the Aspartame in thousands of pallets of diet Coke and diet Pepsi consumed by men and women fighting in the Gulf War, may be partially to blame for the well-known Gulf War Syndrome.

Dr. Roberts warns that it can cause birth defects, i.e. mental retardation, if taken at the time of conception and during early pregnancy. Children are especially at risk for neurological disorders and should NEVER be given artificial sweeteners.

There are many different case histories to relate of children suffering grand mal seizures and other neurological disturbances talking about a plague of neurological diseases directly caused by the use of this deadly poison.'

Herein lies the problem: There were Congressional Hearings when Aspartame was included in 100 different products and strong objection was made concerning its use. Since this initial hearing, there have been two subsequent hearings, and still nothing has been done. The drug and chemical lobbies have very deep pockets.

Sadly, MONSANTO'S patent on Aspartame has EXPIRED! There are now over 5,000 products on the market that contain this deadly chemical and there will be thousands more introduced. Everybody wants a 'piece of the Aspartame pie.'I assure you that MONSANTO, the creator of Aspartame, knows how deadly it is.

And isn't it ironic that MONSANTO funds, among others, the American Diabetes Association, the American Dietetic Association and the Conference of the American College of Physicians?

This has been recently exposed in the New York Times. These [organizations] cannot criticize any additives or convey their link to MONSANTO because they take money from the food industry and are required to endorse their products.Senator Howard Metzenbaum wrote and presented a bill that would require label warnings on products containing Aspartame, especially regarding pregnant women, children and infants.

The bill would also institute independent studies on the known dangers and the problems existing in the general population regarding seizures, changes in brain chemistry, neurological changes and behavioural symptoms.
The bill was killed.It is known that the powerful drug and chemical lobbies are responsible for this, letting loose the hounds of disease and death on an unsuspecting and uninformed public. Well, you're informed now!


I sure hope this helps at least one person to stop drinking this poison, if you need any further information or if I can be of any assistance please let me know.


In Health,

Arden Straw
ardensfitness@ymail.com

Monday, September 9, 2013

5:45am Fitness Camp

Here is the workout schedule for this week-
Tuesday- 10th- Back/Biceps - Steps, risers, mats, DB, jump rope
Wednesday - 11th - Core/Shoulders - Stability Ball, Mat, DB
Thursday -12th - Chest/Triceps - Stability Ball, Mat, DB, jump rope
Friday - 13th - Legs - Steps, risers, mats, DB

Go Heavy - Get Stronger!

Monday, September 2, 2013

5:45am Fitness Camp Workouts

Time to start another month, so get ready to work hard!

Tuesday-3rd- Chest, Triceps- Steps, risers, db and mats
Wednesday-4th- Legs, Core - Steps, risers, db and mats
Thursday-5th-Back, Biceps- Steps, risers,db and mats
Friday- 6th- Full body cardio - YOU

Lets work it hard

Monday, August 26, 2013

5:45am Fitness Camp-Final Week of August

Well we have almost made it through another month, so lets finish this month strong and hard!

Tuesday-27-Cardio Interval - Full body with light dumbbells, mats, steps and risers
Wednesday-28-On the Ball - Focus will be Core - Stability Ball
Thursday-29- Heavy Chest and Triceps- Steps, risers, mats and Heavy Dumbbells
Friday-30-Heavy Back and Biceps- Steps, risers, mats and Heavy Dumbbells

So lets tear it up!

Friday, August 23, 2013

7 Side Effects of Drinking Diet Soda

Deceivingly "Diet"

Pop quiz! What’s the single biggest source of calories for Americans? White bread? Big Macs? Actually, try soda. The average American drinks about two cans of the stuff every day. “But I drink diet soda,” you say. “With no calories or sugar, it’s the perfect alternative for weight watchers…. Right?”
Not so fast. Before you pop the top off the caramel-colored bubbly, know this: guzzling diet soda comes with its own set of side effects that may harm your health—from kickstarting kidney problems to adding inches to your waistline.
Unfortunately, diet soda is more in vogue than ever. Kids consume the stuff at more than double the rate of last decade, according to research in the American Journal of Clinical Nutrition. Among adults, consumption has grown almost 25%.
But knowing these 7 side effects of drinking diet soda may help you kick the can for good.

1) Kidney Problems

Here’s something you didn’t know about your diet soda: It might be bad for your kidneys. In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that diet cola is associated with a two-fold increased risk for kidney decline. Kidney function started declining when women drank more than two sodas a day. Even more interesting: Since kidney decline was not associated with sugar-sweetened sodas, researchers suspect that the diet sweeteners are responsible.

2) Messed-Up Metabolism

According to a 2008 University of Minnesota study of almost 10,000 adults, even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers’ eating habits is unclear. But is that one can really worth it?

3) Obesity

You read that right: Diet soda doesn’t help you lose weight after all. A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it’s eating sugar, and you crave more.

4) A Terrible Hangover

Your first bad decision was ordering that Vodka Diet—and you may make the next one sooner than you thought. Cocktails made with diet soda get you drunker, faster, according to a study out of the Royal Adelaide Hospital in Australia. That’s because sugar-free mixers allow liquor to enter your bloodstream much quicker than those with sugar, leaving you with a bigger buzz.

5) Cell Damage

Diet sodas contain something many regular sodas don’t: mold inhibitors. They go by the names sodium benzoate or potassium benzoate, and they’re in nearly all diet sodas. But many regular sodas, such as Coke and Pepsi, don’t contain this preservative.
That’s bad news for diet drinkers. "These chemicals have the ability to cause severe damage to DNA in the mitochondria to the point that they totally inactivate it - they knock it out altogether,” Peter Piper, a professor of molecular biology and biotechnology at the University of Sheffield in the U.K., told a British newspaper in 1999. The preservative has also been linked to hives, asthma, and other allergic conditions, according to the Center for Science in the Public Interest.
Since then, some companies have phased out sodium benzoate. Diet Coke and Diet Pepsi have replaced it with another preservative, potassium benzoate. Both sodium and potassium benzoate were classified by the Food Commission in the UK as mild irritants to the skin, eyes, and mucous membranes.

6) Rotting Teeth

With a pH of 3.2, diet soda is very acidic. (As a point of reference, the pH of battery acid is 1. Water is 7.) The acid is what readily dissolves enamel, and just because a soda is diet doesn’t make it acid-light. Adults who drink three or more sodas a day have worse dental health, says a University of Michigan analysis of dental checkup data. Soda drinkers had far greater decay, more missing teeth, and more fillings.

7) Reproductive Issues

Sometimes, the vessel for your beverage is just as harmful. Diet or not, soft drink cans are coated with the endocrine disruptor bisphenol A (BPA), which has been linked to everything from heart disease to obesity to reproductive problems. That’s a lot of risk taking for one can of pop.

I hope that this makes at least one person stop drinking this poison. There is nothing, I repeat nothing good about soda and especially diet soda. If you must have a soda just drink the real thing, but try and limit your soda to one a month and see what happens.

In Health,
Arden



50 Reasons to Exercise




And there are so many more reasons.  If your currently not working out then contact me and I will help you get started.


Monday, August 19, 2013

5:45am Fitness Camp week of August 19th.

Tuesday-20th- Chest, Triceps, Shoulders- Stability Ball, Dumbbell, Mats and Jumprope
Wednesday-21st- Heavy Legs - Steps, Dumbbell, Mats
Thursday-22nd-Back, Biceps, Shoulders- Steps, Dumbbells, Mats
Friday-23rd - Full Body Cardio

Remember - You only get out of the workout what you put into it! So lets push our bodies and get fitter this week.

4 Surprising Secrets About Bottled Water

I have a product I want to sell you, and I call it AirFlow 3000. It's a ventilation system that pumps air into your house. AirFlow 3000 air comes in an elegantly packaged delivery system that will lend you and your family style and sophistication. And it’s available for just $5 per day, per person! Interested?
 
Well, just to be clear: AirFlow 3000 is 100 percent identical to the air outside. It contains all the same pollutants and funky odors, and it doesn't do anything special for your health. You’re really just paying for the packaging, because you’re already breathing the exact same air for free. Still interested?
 
Of course you aren't. But the AirFlow 3000 pitch is essentially the same pitch water bottlers are making right now. The difference is they're not so straightforward about their wares. They're not selling water, they're selling "mineral" and "spring" water. And we're buying. The average American chugs nearly 30 gallons of bottled water a year, making it the second-most consumed commercial beverage in the United States. (Sadly, soda is the first.) But, as it turns out, bottled water is no more pure than the federally regulated—and virtually free—H2O that comes out of the tap.
 
Read on to find out what’s really going on behind the fancy names and pristine labels of your favorite bottled water brands. It's time to rethink your relationship with water.


#1: It doesn't taste any better

In a 2010 study published in the Journal of Sensory Studies, researchers asked people to rate the taste of six bottled mineral waters and six types of tap water. They found that, overall, bottled water didn’t perform any better than the stuff from the tap. The reason: It’s mineral concentration, not "water purity," that influences flavor. The study’s participants preferred water with medium mineralization, which they described as “tasteless” and “cooler,” but whether it came from a bottle or the tap made little difference.

#2: It’s not necessarily pure

The Natural Resources Defense Council recently tested 1,000 bottles of water and discovered that about 22 percent of the brands in the study contained chemical contaminants at levels above state health limits. And in 2011, California State University researchers tested six brands of bottled water and found that while none contained more than the legal level of contaminates, all six exceeded California public health goals for arsenic. There’s also substantial research showing that when certain plastic bottles are heated at high temperatures, chemicals from the plastic can leach into a container’s contents (a good reason not to store cases of water in the garage this summer). The takeaway: Don’t let label jargon like “pure” and “natural” fool you. Unlike bottled water, tap water is subject to strict federal, state, and local guidelines, making it a safer beverage choice.

#3: It may be glorified tap water


Exotic names and labels conjure up images of tropical waterfalls and mountaintop springs, but in reality, roughly 25 percent of all bottled water comes from municipal water sources. Coca-Cola’s Dasani, for example, is nothing but purified tap water with added minerals. And Pepsi’s Aquafina? Another bottle of city water. I don’t know about you, but if I’m going to be drinking tap water anyway, I’d rather save some cash and drink the free version.

#4: It’s hurting our planet

Most water bottles are made of a plastic called polyethylene terepthalate, or PET. There are two problems with PET bottles. Problem 1: They take a boatload of crude oil to produce. University of Louisville researchers estimate that around 17 million barrels of oil are used each year to produce PET water bottles—a major reason why bottled water costs roughly four times as much as gasoline. Problem 2: We’re chucking our water bottles in the trash, instead of the recycling bin. According to the Container Recycling Institute, nearly 90 percent of the 30 billion PET water bottles we buy annually end up in landfills—a huge problem when you consider that PET bottles take from 400 to 1,000 years to decompose. The bottom line: We should all take a cue from environmentally conscious activists like the folks at the University of Vermont—which recently banned bottled-water sales on campus—and opt for the tap when ever possible.

Monday, August 12, 2013

5:45am Fit Camp week of August 13th

We are going to be doing a variety of workouts this week, a reminder that the Group Fitness room will be closed tomorrow so there are NO classes all day at Cimarron.

Tuesay- 13th- GROUP FITNESS ROOM CLOSED- NO CLASSES ALL DAY
Wednesday- 14th - Dumbbells, Mats
Thursday- 15th-Dumbbells, Mats, Steps/Risers
Friday- 16th- Dumbbells, Mats, Jump rope

Of course the above is subject to change!

In Health,

Arden

7 Habits That Make You Fat

According to recent research, the average person makes 200 decisions every day that will influence his or her weight. And most of these decisions aren’t monumental choices, like “Should I become an elite marathon runner?” or “Should I move to Wisconsin and live entirely on bratwurst and cheese curds?” Most, in fact, are tiny little choices—habits, really—that over the long run, lead us down one of two paths: the road to ripped, or the freeway to flab.
 
And guess what? That’s great news! Because it means that you don’t have to run marathons—or even give up bratwurst—to start losing serious weight. You just need to break 7 very simple, common habits—tiny changes that have nothing to do with diet and exercise, but have everything to do with dropping pounds, looking great, and making a huge improvement in your health.

Fat Habit #1

Putting the Serving Dishes on the Table


Researchers at Cornell University found that when people served themselves from the kitchen counter or the stove, they ate up to 35 percent less food than they did when the grub was on the kitchen or dining room table. When there’s distance between us and our food, the scientists theorize, we think harder about whether we’re really hungry for more

Fat Habit #2

Getting Too Little (or Too Much) Sleep

A sleep schedule is vital to any weight-loss plan, say Wake Forest University researchers who tracked study participants for 5 years. In the under-40 age group, people who slept 5 hours or less each night gained nearly 2½ times as much abdominal fat as those who logged 6 to 7 hours; also, those who slept 8 hours or longer added nearly twice as much belly fat as the 6- to 7-hour group.


People with sleep deficits tend to eat more (and use less energy) because they’re tired, says study coauthor Kristen Hairston, M.D., while those who sleep longer than 8 hours a night tend to be less active.

Fat Habit #3

Not Multitasking While Watching TV

We don't need to tell you that too much TV has been linked to weight gain. But here's what you may not realize: You can have your TV and watch it, too. Just do something else at the same time. Washing dishes burns 70 calories every 30 minutes. So does ironing. Here's another thing to keep in mind: Cutting TV time even a little helps you burn calories, say researchers at the University of Vermont. In their study, overweight participants who cut their viewing time in half (from an average of 5 hours to 2.5) burned an extra 119 calories a day. “Nearly anything you do—even reading—uses more energy than watching TV,” says study author Jennifer J. Otten, Ph.D.


Fat Habit #4

Drinking Soda

Researchers say you can measure a person’s risk of obesity by measuring his or her soda intake. Versus people who don’t drink sweetened sodas, here’s what your daily intake means:

½ can = 26 percent increased risk of being overweight or obese

½ to 1 can = 30.4 percent increased risk

1 to 2 cans = 32.8 percent increased risk

More than 2 cans = 47.2 percent increased risk

That’s a pretty remarkable set of stats. You don’t have to guzzle Double Gulps from 7-Eleven to put yourself at risk—you just need to indulge in one or two cans a day. Wow. And because high-fructose corn syrup is so cheap, food marketers keep making serving sizes bigger (even the “small” at most movie theaters is enough to drown a raccoon). That means we’re drinking more than ever and don’t even realize it: In the 1950s, the average person drank 11 gallons of soda a year. By the mid-2000s, we were drinking 46 gallons a year. A Center for Science in the Public Interest report contained this shocking sentence: “Carbonated soft drinks are the single biggest source of calories in the American diet.”

Fat Habit #5

Taking Big Bites

Dutch researchers recently found that big bites and fast chewing can lead to overeating. In the study, people who chewed large bites of food for 3 seconds consumed 52 percent more food before feeling full than those who chewed small bites for 9 seconds. The reason: Tasting food for a longer period of time (no matter how much of it you bite off) signals your brain to make you feel full sooner, say the scientists.


Fat Habit #6

Not Eating Enough Fat

You don’t have to go whole hog on a low-carb diet to see results. Simply swapping a few hundred calories of carbs for a little fat may help you lose weight and reduce your blood-insulin levels, according to researchers from the University of Alabama at Birmingham. People in their study who consumed just 43 percent of their calories from carbohydrates felt fuller after 4 hours and maintained their blood-sugar levels longer than those who ate 55 percent carbs.

Carbs can cause blood-sugar levels to spike and then crash, leading to hunger and overeating, says study author Barbara Gower, Ph.D. Fat, on the other hand, keeps you satiated longer. Some easy swaps: butter instead of jam on toast; bacon instead of potatoes; low-fat milk instead of a sports drink.

Fat Habit #7

Not Getting the Best Guidance!

Signing up for e-mails (or tweets) that contain weight-loss advice can help you drop pounds, a new study reveals. When researchers from Canada sent diet and exercise advice to more than 1,000 working adults weekly, they discovered that the recipients boosted their physical activity and ate smarter. People who didn’t receive the reminders didn't change. 

So sign up to follow this blog so you will be notified of all updates.