We are now Yoli Ambassadors

 
  We are very proud to be ambassadors for Yoli- Better Body System. I would love to have the opportunity to share these products with you so contact me for a sample or two.

 Yoli's mission is to transform lives and so is mine. Everything we do is designed to empower you to take control of your health so you can look and feet your best every single day.

    That's why each Yoli product is created to give you the nutrients you need to optimize your health. From the whey protein in our shakes to the superfruit blends in our drinks, you can rest easy knowing that you're giving you body essential nutrients from the highest quality sources.

   Of course, while all Yoli products are great individually, they are even better when they work together. Our products are designed to work synergistically with a focus on weight management, pH balance, immune support, total nutrition, energy and sports performance. No matter what your health goals are, Yoli products will work together to help you reach them.

 So check out the website below to see these awesome products:

   Yoli products website

   

  

 Spartan Race this last February, so much fun! Let me help you train for your Spartan Race, Tough Mudder or other event!

Climb that wall!

Burpees and Atlas Stone

Be Ready to get wet!

 You get out of your body what you put into it. Eating right takes discipline, but the way you’ll feel mentally and physically is more than worth it so try to treat your body more like a temple and less like tent. There are five simple tenets to Spartan eating:

1. Avoid processed foods.
   Processed foods don’t resemble a living plant or animal and have gone through significant processes in a factory. Soda, candy, cookies, chips, hot dogs, sugary cereals—this is crap, plain and simple. These foods have less nutritional value and put a lot of unwanted chemicals in your body.

 2. Eat nothing sometimes.
  It’s not the end of the world to miss a meal. Plus, some evidence suggests that an occasional fast—something like 16- to 24-hours—is good for you. It’s probably no accident that so many cultural traditions around the world include some type of fasting.

3. Eat whole foods.
  Whole foods are fantastic, especially vegetables and some fruits. Whole foods are nutrient-rich edibles that haven’t undergone industrial processing like organic fruits, vegetables, meats and grains.

4. Eat only when you’re hungry.
 Your body knows when to eat. Don’t force feed it.

5. Adapt.
 No diet works perfectly for everyone and, unless you have a serious allergy, no single food is going to kill you. We humans can generally eat any natural food. Be flexible.



Written and posted by spartan.com

Low-Carb Diets May Beat Low-Fat Options for Weight Loss, Heart Health

A low-carbohydrate diet is better for losing weight and may also be better for lowering the risk of heart disease than a low-fat diet, according to a new study.

While low-carb diets have outperformed other diets when it comes to weight loss, some researchers feared they might be worse for heart health because they tend to be high in fat.

The new study shows that with proper nutritional counseling, people can lose more weight and lower their risk factors for heart disease on a low-carbohydrate diet, said the lead author, Dr. Lydia Bazzano of Tulane University in New Orleans.

"This study shows if you are overweight and have cardiovascular disease risk factors and haven’t had success on other diets, certainly a low-carbohydrate diet is worth a try," said Bazzano.

Carbohydrates are found in food and include sugar, fiber and starches that give the body energy. Some carbs - like those in whole grains and fruits - are healthier than others - like those in white bread and other processed foods.

Bazzano and her colleagues write in Annals of Internal Medicine that low-carb diets have become popular weight loss strategies in recent years. Studies on their effects on cardiovascular risk factors have produced mixed results, however.

For the new study, she and her colleagues recruited 148 obese men and women between the ages of 22 and 75. None of the participants had heart disease or diabetes.

Half were randomly assigned to follow a low-carbohydrate diet for a year, and the other half were assigned to a low-fat diet for a year. They were told to not change their physical activity throughout the trial.

All participants attended regular meetings where they learned about portion control, healthy eating and overall nutrition. They were also offered one meal-replacement bar or shake per day.

The only difference between the groups was the proportions of carbohydrate and fat in their diets.

Those in the low-carbohydrate group were told to eat at no more than 40 grams of digestible carbohydrates per day. (“Digestible carbs” equals total carbs minus total fiber.)

Those in the low-fat group were told not to get more than 30 percent of their daily energy from fat and no more than 55 percent of their daily energy from carbohydrates.

Overall, about four of every five participants were still following the diets 12 months later.

During that time, the researchers found, people on the low-carbohydrate diet lost more weight and more body fat than those on the low-fat diet.

The difference in lost weight between the two groups would represent about eight additional pounds.

Additionally, the researchers saw no increases in total cholesterol or “bad” LDL cholesterol between the two groups. Bazzano said that’s good news since some thought a low-carbohydrate diet would increase cholesterol levels.

Those in the low-carbohydrate group had lower levels of fat circulating in their blood and had lower scores on a measure often used to predict the risk of a heart attack or stroke within the next 10 years.

"I thought that was a very striking finding," Bazzano said. She added that the score that predicts risk of future heart attacks and strokes was computed after the study was finished and is less reliable than the other risk factors they measured.

Dr. David Jenkins, who wasn’t involved in the study, told Reuters Health, “This doesn’t look to me to say ‘eat all the meats you want to lower your carbohydrates.’ That’s just one way to do it.”

Instead, Jenkins said, people in this study appeared to improve their overall diets. For example, they were eating foods with healthier fats, such as nuts and beans.

He also said they seemed to eat more fiber and cut down on processed foods with more carbohydrates.

"I think it’s another testament to what one can do with a more plant-based diet using the right macronutrient profile," said Jenkins of the Department of Nutritional Sciences at the University of Toronto and the Keenan Research Centre at St. Michael’s Hospital.

Bazzano agreed that the overall diets improved among the participants and they were encouraged to eat healthier forms of protein like chicken, fish, nuts and beans.

She also said her team is not sure why people on the low-carbohydrate diets lost more weight and had lower risk factors for heart disease after one year. It’s not clear, she added,if there would still be a difference after a longer period.

SOURCE: http://bit.ly/1qjI8OG Annals of Internal Medicine, online September 1, 2014.

Soles4Souls

The Reebok outlet store in the Tanger Outlet mall next to Phoenix Stadium has a great opportunity to make a difference in someones life and save some money while getting some great products. All you have to do is bring in some used shoes and get you get a discount on any item in the store.

So here is how it works. Bring in one pair and get $5 off, bring in two pair and get $10 off.

I went in 3 different times in the last week, saved some money, got some new shoes, shirt and water bottle. And also knowing that my old shoes are going to a great cause is awesome.

For more information about Soles4Souls you can check out there website at:
soles4souls.org

Not sure how long Reebok will be doing this and I am not part of this promotion in any way just wanted to pass along some information so if you have any questions please contact the Reebok store.

Diet ,Health and Fitness Products with Untrue Claims

In an effort to stay fit, lose weight, dodge diseases and limit medical costs, Americans spend billions of dollars on health-and-wellness products each year. Sadly, many of the claims companies make to boost sales turn out to be completely false or not substantiated by research. The Federal Trade Commission works against deceptive marketing, shining a light on false claims and charging those companies that make them. For ensured safety and effectiveness, seek guidance from your doctor before using wellness products, particularly if they’re relatively new or make grandiose or miraculous claims.

1. HCG Diet Dangers

The HCG Diet involves taking hormones women produce during pregnancy while severely restricting their caloric intake. Company claims that the hormones stimulate weight loss are unsubstantiated, and in 2013 the Federal Trade Commission sent seven warning letters to different marketers of the product. The FTC has since brought charges against HCG Platinum and HCG Diet Direct, calling HCG “an unproven human hormone that has been touted by hucksters for more than half a century as a weight-loss treatment.” According to the Food and Drug Administration, the diet is associated with an increased risk of gallstones and potentially life-threatening conditions, including heart arrhythmias and electrolyte imbalances.

2. Sensa Salts: Senseless?

If you’ve been adding Sensa, a powder containing maltodextrin, tricalcium phosphate and silica, to your food in hopes of slimming down sans dieting or exercising as advertisements promised, you could be in for a disappointment. These supposedly clinically-proven claims were found to be unsubstantiated by the Federal Trade Commission in January 2014. “You should be skeptical of any supplement that calls itself revolutionary or makes claims such as ‘lose weight without changing your diet,’” said Dr. Charlie Seltzer, a physician and obesity specialist. “No such thing exists. Working with a knowledgeable health professional,” he adds, “such as a physician or dietitian well-versed in weight-loss science, is a better bet for safe, effective results.”

3. Acai for Weight Loss

Acai, a purple Brazilian berry with a natural chocolaty flavor, is rich in antioxidants, fiber and healthy fats -- a rare attribute for fruit. Acai-containing supplements have been touted as weight-loss aids without any supportive evidence, said the Federal Trade Commission. The FTC stopped Beony International and nine other companies from making these unsubstantiated claims -- including that the acai supplement could facilitate 25 pounds of weight loss per month -- on fake news websites they created. So while it may not be proven to whittle your waist, the berry is still good for you. “There are no apparent risks with the acai itself,” said Dr. Charlie Seltzer, a physician and obesity specialist in Philadelphia. To reap its nutritional benefits, consume acai berries, pulp or pure juice blends containing the pulp routinely. The effects of acai supplements remain largely unknown.

4. Hoodia

African Bushmen historically relied on hoodia, a cactus-like plant, to curb thirst and hunger during lengthy hunting trips. In recent years, the plant has appeared in weight-loss supplements. According to the National Center for Complementary and Alternative Medicine, there is no reliable scientific evidence supporting hoodia as a weight-loss supplement and appetite suppressant. In 2009, the Federal Trade Commission reported Nutraceuticals International and Stella Labs for making false claims about hoodia as an obesity treatment. Even if the claims were true, the supplements wouldn’t have worked: They were found to not actually contain any actual hoodia. “Due to the lack of regulation, there is a potential risk of toxins or impurities in any supplement,” said Philadelphia-based physician Dr. Charlie Seltzer regarding the hoodia claims.

5. Dannon’s Activia Exaggerations

Some health claims rely on exaggerated facts, making them wrongful and potentially misleading. After the Federal Trade Commission charged Dannon with deceptive advertising in 2010, the company agreed to stop stating that consuming Activia yogurt daily relieves digestive irregularity and that the yogurt drink DanActive staves off colds and flu. Both products contain beneficial bacteria known as probiotics, but the FTC deemed the claim that these health benefits were “clinically proven” to be false. While studies are ongoing, current research suggests that probiotics may help improve digestive function, help with side effects of antibiotics and support immune function.

6. Reebok Toning Shoes

If only wearing a particular brand of workout apparel could strengthen and sculpt your legs and derriere! Reebok falsely claimed that its toning shoes could do just that, issuing $25 million in refunds to purchasers in 2011, according to the Federal Trade Commission. A TV ad stated that the shoes were proven to work your calf and hamstring muscles up to 11 percent harder and your butt up to 28 percent harder merely by walking, according to ABC News, yet lab tests didn’t support these claims. When buying workout gear, you should carefully evaluate advertising claims. Grandiose statements that promise rapid, effortless or miraculous results should be viewed with no small amount of skepticism.

7. Skechers’ Misstep

Reebok isn’t the only shoemaker to take a huge misstep when it comes to claims around “shaping up” shoes. In 2012, Skechers USA, Inc. agreed to pay a $40 million settlement as a result of making unsubstantiated and misleading claims regarding their Shape-ups shoes. Print and television ads, which included celebrity endorsements from Kim Kardashian and Brooke Burke claimed that their Shape-ups shoes would help consumers lose weight and strengthen and tone their legs, buttocks and abs – that they could “get in shape without stepping foot in a gym.” The FTC also reported that Skechers participated in deceptive marketing with their Resistance Runner, Toners and Tone-ups shoes and consumers would be available eligible for refunds.

(Article originally posted on livestrong.com)

4 Exercise Machines You Might Want to Avoid at the Gym

Fitness is all about muscle. Strength training builds muscle tissue, which in turn boosts metabolism, burns fat, and gives the body tone and definition. One of the most convenient strength training methods is using your own body weight as resistance - take your body anywhere and you're ready for a workout. But is it better to use free weights or machines?

Free weights are portable and a lot more versatile than machines. With just one pair of dumbbells you can do hundreds of exercises. Weights require you to use several different muscle groups to move, balance and steady the body as you lift and lower. With the addition of a Stability Ball or Bosu Ball the exercise options are unlimited.

There are hidden risks to some of those seemingly-innocent exercise machines at the gym. If you're going to use machines in your workout routine, here are a few that you may want to avoid since they put stress on your joints, which could lead to injury. Make sure and get proper instruction from a Certified Personal Trainer on how to use the machines in the safest and most effective manor.

1. Seated Leg Extension/Seated Leg Curl 

These machines train the quadriceps (front of the thigh) and the hamstrings (back of the thigh). Most trainers agree that they create a motion that your legs aren't designed to do, which can put undue strain on the ligaments and tendons surrounding the kneecaps.

The Step-up is a safer alternative to try. This is one of my favorite exercises because besides working your quads far better than any machine, step-ups also train your glutes, hamstrings, and calves. They strengthen your knees as opposed to wearing them down. You can use steps or Bosu Ball to step on, using body weight or Dumbbells for added resistance

2. Seated Hip Abductor/Adductor Machines
These machines are designed to train the outer and inner thighs. Not only can using them look awkward but because you're seated, these exercises train movement that has no functional use. When used with too much weight and/or bad form, they can put damaging pressure on the spine. These machines will work the abductors and adductors in isolation, which is bad because these muscles are actually meant to work in coordination with the rest of the body to stabilize the legs.

A better exercise to try is the side lunge. Side lunges allow a more effective way to work your hips, glutes and thighs by targeting the major muscles of the lower body, including the abductors and adductors.

3. Seated Chest Fly Machine
The chest fly machine is designed to train the chest and shoulders. However, it can put the shoulder in an unstable position and place excessive stress on the shoulder joint and its connective tissue.

Instead, try doing push-ups or Dumbbell chest fly's on a flat, inclined bench or Stability Ball.

4. Seated Crunch Machine/Rotation Machine
It may seem like adding weight to your crunches is the best way to six-pack abs but this isn't the most effective or safest way to develop the core. Think twisting on a machine will get rid of love handles? Think again! This exercise can put excessive twisting forces on the spine because your hips stay in place as you rotate your upper body.

You'll get a better workout using a stability ball for your crunches and rotational exercises. The secret to efficiency is to make sure you engage your abs (as if you're about to be punched in the gut) and hold them that way as you do the movement.

Please feel free to call me with any questions or if your ready to take your training to the next level with a Certified Personal Trainer.

What's up for 5:45am Fitness Camp?

We are going to start a 3 month program starting May 27th. I am very excited about this program and hope that all of you will see lots of great results.

 So this is how its going to work

1) Set a appointment to have the pre-Fitness Test completed (takes about 15 minutes)

2) Attend the 5:45am class as often as possible and work you butt off . You cannot expect awesome results if your not willing to put in the time and effort.

3) Complete workout log sheet to track your progress (I will be providing these)

4) You can check this blog or Facebook to see which workout we will be doing during the week.

More information to come so see me in class, contact me via email, text me or look me up on Facebook and get that Pre-Fit test done so you can see your progress.

So lets get going!!

In Fitness and Health
Arden Straw

Why do I perform so much Cardio Workouts But I'm Still Fat.

I often hear from people who tell me how hard they are working to get lean and toned, but they just aren't seeing results. Here's the harsh truth: the word "toned" essentially means "muscle," and you can't have tone without it.

I'm not saying cardio workouts are bad by any means. However, in some cases they can sabotage your undying attempts to get that awesome muscle tone and have your body ready for beach season.

Here are a few things to consider when gauging how much cardio you should do, as well as what kind and why.

Type

There are usually two options: long-distance, steady-state cardio, like jogging; or high intensity interval training (HIIT). HIIT can be applied to all sorts of things. It means going fast and slow for intermittent bursts, as with sprints.

This is important to consider, because too much long-distance cardio actually changes your muscle fibers. They go from fast-twitch fibers (which are stronger and bigger), to slow-twitch fibers (which are designed for endurance). This conversion makes the body a lot more efficient when you run long distances; however, your muscles are smaller and weaker, which is a bad thing if you want more muscle tone.

On the other hand, if you are doing HIIT training, you are working at a higher percentage of your max heart rate for shorter durations before you bring your heart rate down and recover. This does a few things. First, because of the higher intensities, your muscles are forced to burn carbohydrates and high energy phosphates to accomplish your quick bursts. Only type 2 fast twitch fibers typically rely on these energy sources. Remember, these are bigger, faster and more powerful muscles. Second, because your fuel source is different than steady-state running and you are forced to activate more muscles due to the explosive nature of HIIT training, your muscles won't adapt by shrinking. If anything, they are going to get bigger and stronger. Think of how a sprinter looks versus a distance runner. Get the point?

HIIT will also put you in "oxygen deficit." Basically, during the workout your body uses more oxygen than it takes in, and you burn a large amount of carbohydrates to fuel your maximal efforts. When the workout concludes, your body has to re-oxygenate, refuel and recover. This takes energy from calories. Specifically, fat calories are burned after an HIIT workout as you recover, a phenomenon known as excess post-oxygen consumption (EPOC), or the after-burn affect. This keeps your valued muscle and burns the fat around it, giving you "tone."

HIIT has proven to be a superior method for maximizing fat loss compared with moderate intensity steady-state training. Despite lower fat burn rates during exercise, fat loss is nevertheless greater over time in those who engage in HIIT versus training in the "fat burning zone"—providing further evidence that 24-hour energy balance is the most important determinant in reducing body fat.

Mode

What equipment are you using to do your cardio? Running, walking outside, treadmill, elliptical, bike, recumbent bike, stair stepper?

The mode of cardio makes a huge difference in terms of proper strength and size development in response to resistance training. Endurance running or walking has been shown to cause significantly more decrements in the development of muscle size than cycling—according to a study that compared cycling with incline walking on a treadmill (a common cardio practice in the bodybuilding community). The study found that cycling was significantly better for achieving hypertrophy (i.e., building muscle) than incline treadmill walking.

Researchers concluded that the differences are likely due to the joint angles and movements required to activate more musculature in cycling than in walking. This leads to the conclusion that doing the stair stepper and sprinting are more efficient because of a range of motion that mimics actual weight-training exercises. It also leaves us wondering: why would anyone bother with a recumbent bike unless they're coming back from an injury?

Duration/frequency

How much cardio are you doing and how often are you doing it? If you're reading this because of the title, I assume you're doing quite a bit of cardio, i.e., more than five times a week for 30-plus minutes. There's a fine line to walk here, and multiple factors need to be considered, such as: how often are you doing cardio and what type are you doing?

As I said earlier, too much steady-state cardio changes your muscles. They become smaller and more efficient. Over time, this efficiency leaves you burning fewer calories both during and after your workout, because your overall muscle mass has gone down and your metabolism is slower because of it. More muscle equals higher calorie burn and higher metabolism.

On the other hand, if you are doing too much HIIT cardio, your body may become over-trained. If this happens, you will find it very difficult to recover and continue holding onto muscle mass while burning fat.

When are you doing your cardio? One of the big mistakes I see people making in the gym is doing cardio before resistance training. The problem is that they are  working against their bodies'  primary order of energy systems, which work more efficiently for a reason.

This means you should do cardio after resistance training. Your body uses up its stored energy during the resistance training and is then primed to burn oxygen and fat for fuel during the cardio session. If you follow this sequence, you can make the most gains and get more "bang for your buck."

Should you do cardio on an empty stomach in the morning? This topic has been debated for years. Some people claim it works wonders for them; others claim it kills their muscle gains in no time.

Both can be true. Here's why:

Protein loss is estimated at 10.4 percent of the total caloric cost of exercise after one hour of moderately intense cycling. This suggests that performing cardiovascular exercise while fasting might not be advisable for those seeking to maximize muscle mass.

Studies have also shown that during moderate to high intensity cardiovascular exercise in a fasted state—and for endurance-trained individuals, regardless of intensity—significantly more fat breaks down than the body can use for fuel. Free fatty acids that are not oxidized ultimately reform as fat cells, nullifying any fat-burning benefits afforded by pre-exercise fasting.

So there you have it. Cardio on an empty stomach is not the best idea. If you want to perform low-intensity walking, that wouldn't be a terrible idea. However, I'm not sure the extra time and work balances out with the low amount of calories you would burn. For the "chemically enhanced" bodybuilder, chances of muscle loss are on the low side, while maximizing fat burn only increases.

How much are you eating? This can make or break your progress. Eat too little and your metabolism slows, you lose muscle and you get closer to over training. Eat too much, and your caloric deficit won't be great enough to see visually.

Finally, how often are you lifting weights?  This is all over the place nowadays but it's a serious question. Lifting is just as important as cardio training for getting toned and lean. As you know by now, muscle tone = muscle. The more muscle you have, the more calories you burn, the more toned you can become. Keeping and building muscle should be your primary concern when you're trying to get lean or toned.

Recently a friend of mine who I know for a fact does a ton of cardio told me he needed to lose weight and get rid of his gut. In fact, he needed to do just the opposite. His body had become so used to aerobic activity and lighter weights that he had become "skinny fat." He needed to put on muscle.

If you fall in this category, my suggestion is to pick up some heavy weights, dial back the cardio and let your body put on some muscle. If you can put on clean muscle, your body fat percentage will go down, your gut will shrink, and you will be leaner and meaner with a higher metabolism.

So there you have it, any questions? Mix it up, change your "routine". Maybe it time to hire a personal trainer to help you put the fitness puzzle together, so lets get going!

Introducing A&D Home Watch

You have trusted Me with your fitness and nutrition now you can trust me to keep an eye on your house while your away. If your gone for a month, six months or whatever let me check up on your investment and insure that everything is ok!

A&D Home Watch services included in a standard inspection:

• Check for any exterior signs of trespassing, intrusion, vandalism, and weather damage
• Check screens, windows, window coverings for signs of damage (tears, condition, etc.)
• Remove all newspapers, phone books, flyers, business cards, etc. from front door/driveway area
• Sweep up front entry area
• Inspect landscaping and pool/spa to ensure maintenance has been completed or if it needs attention
• Run drip irrigation to ensure there are no visible leaks
• Ensure all doors and windows are secure
• Inspect interior for visual signs of pest intrusion
• Inspect interior ceilings, walls and floors for obvious water damage
• Ensure light timers are in working order and bulbs are functional (homeowner provided)
• Run garbage disposal
• Run dishwasher and washer once per month
• Run faucets, shower heads, tub spigots, toilets, ensure no visible leaking
• Add water to evaporation buckets
• Maintain interior temperatures to ensure systems are in order-84F (summer)/ 50F (winter)
• Check temperature of refrigerator and freezer
• Inspect water heater for leakage
• Attend to golf carts and vehicles as needed
• Reset alarm system upon exit, secure door lock and shut off household water at valve (unless there is a pool) upon vacating premises
• Inspections to be performed on rotating day and time schedule
• Phone/Text/Email report after visit for items needing further attention

So contact me now to get prices and to answer any questions that you may have, We are here to serve your house sitting needs.

Arden and DeAnn Straw

623-302-4944

adhomewatch@ymail.com

Do you really want those Fries?

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. 

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

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!!

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.

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!

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