5:45am Fitness Camp - Feb 5-8

Hope that everyone had a great Supebowl weekend! Its time to work it out again so here is the schedule for the 5:45am class-

Tuesday the 5th - Cardio Challenge
Wednesday the 6th - Legs
Thursday the 7th - Total Body
Friday the 8th - Core Dynamics

Come ready to work hard, burn calories, get stronger and who knows maybe laugh a time or two.

In Health

Dr Pain

Do I need a Personal Trainer?

Do you ever ask yourself-

Why am I not seeing results?

Am I using enough weight?

Am I doing enough cardio?

Am I doing to much cardio?

How much protien should I eat?

What does that machine do?

Why am I not getting stronger?

Should I work on my balance?

How do I work on my balance?

Am I eating to much?

Am I eating enough?

    Well these are only the tip of the fitness Iceberg that you should be asking yourself. Let me help you answer these and many more  regarding your quest for a fitter and  healther life.

    With a small investment you can be well on the road to your fitness goals.  Contact me now, do not put it off any longer.  Stop wasting your time in the gym and let me help you put the pieces together. 

   At Sun City Grand personal training is very affordable at only $40 per hour when 3 or more hours are purchased at a time.  The first time we meet I will go over your health questionaire, give you a short physical fitness test and review you goals and what your current routine is. The first session is one hour long after that the sessions are 30 minutes long, so you get the one hour session and four 30 minutes sessions for only $120.00.  I will show you several workouts, proper form, safety and nutrition.  Such a small investment for your health and well being.

  So contact me asap at ardensfitness@ymail.com.

The 6 Healthiest Meats

Does healthy, green living mean you have to give up meat? Not exactly.

1) Grass-Fed Beef

Powerhouse nutrient: Vitamin E. Levels of this antioxidant, which wards off free radical damage linked to aging and keeps your immune system healthy, are three times higher in grass-fed beef than in conventional grain-fed beef.

More healthy bonuses: In addition to being slightly higher in protein, grass-fed beef is leaner. It contains half as much total fat as grain-fed beef and two-thirds less saturated fat than conventional grain-fed beef.

2) Canned Fish

Powerhouse nutrient: Omega-3 fatty acids. There are 1,125 milligrams in 3 ounces of canned salmon and 1,362 milligrams in a can of sardines.

More healthy bonuses: It isn’t easy to find sustainably harvested fish that isn’t overloaded with industrial contaminants, like mercury and PCBs—and that won’t cost you an arm and a leg. That’s why canned fish is such an attractive option. Canned omega-3-rich salmon almost always comes from wild Alaskan salmon, some of the cleanest, most well-managed fish on the planet. Likewise, sardines are über-healthy and, because they’re at the bottom of the food chain, haven’t lived long enough to build up unhealthy toxic materials.

3) Wild Boar

Powerhouse nutrient: B vitamins. A serving of wild boar provides you with more than 70 percent of your recommended amounts of niacin, a B vitamin that lowers bad cholesterol and boosts the good, and thiamin and B₆, two vitamins that boost your energy levels. It’s also rich in zinc, which fortifies your immune system.

More healthy bonuses: Wild boars are actually invasive and proving destructive for farmers in Texas and California, where they prey on small livestock and destroy crops. Feral pigs have now spread to 45 more states, where they’re destroying forests and competing with native turkeys and quail for food. So you’re doing the American ecosystem a favor by eating your way to a solution to the problem.

4) Organic Chicken

Powerhouse nutrient: Protein. Chicken contains some of the highest levels of protein of any meat. Protein protects against obesity, diabetes, and heart disease, and it can dull hunger and prevent you from overeating.

More healthy bonuses: Organic chicken is less likely than the conventionally raised stuff to harbor antibiotic-resistant bacteria, according to Consumer Reports. Conventionally raised, factory-farmed chicken has also tested positive for low levels of arsenic, a carcinogen added to chicken feed to speed growth, as well as caffeine, antidepressants, and painkillers, all fed to chickens to keep them alert so they eat more and grow faster.

5) Organic Turkey

Powerhouse nutrient: Selenium. In addition to being a great protein source, a 3-ounce serving of turkey gives you nearly a day’s worth of selenium, a mineral that boosts your immune system’s ability to fight off infections. Researchers have also found evidence that selenium binds with the toxic heavy metals mercury and arsenic, making them less harmful to your body, and it activates substances that protect against cataracts and muscle damage to the heart.

More healthy bonuses: As with chicken, studies have shown that organic turkeys are less likely to harbor drug-resistant bacteria than conventional factory-farmed birds, which are routinely fed antibiotics to ward off the diseases that breed in cramped farms. According to the most recent USDA agricultural census, the average turkey farm in the United States houses around 6,200 birds.

6) Mealworms

Powerhouse nutrient: Protein. Yes, eating insects is gross, but bear with us: A new study in the journalPLoS One by researchers from Norway has found that these wriggly worms provide just as much protein as milk, chicken, pork, and beef with a fraction of the greenhouse-gas pollution, helping the world meet its growing demand for animal protein without adding to global warming.

More healthy bonuses: Livestock production currently uses 70 percent of the world’s agricultural land and accounts for roughly 15 percent of the world’s greenhouse-gas emissions. According to the Norwegian study, producing the same amount of protein from mealworms uses 90 percent less land than doing so from cattle, 70 percent less than pork, and 60 percent less than chicken. That means that more land can be reforested to sequester carbon dioxide (cattle production is a leading cause of deforestation in developing countries) or used in other ways, such as organic vegetable farming, that keep carbon dioxide in the soil.

Ok so I have to admit that I have not tried the Mealworms, but who knows maybe I will give em a try.

5:45am Fitness Camp

OK here we go again into another week of great workouts.  Hope that everyone is doing well  and eating healthy.  Make sure and get plenty of rest, proper food and a great attitude.

Tuesday the 29th- Heavy Chest and Back
Wednesday the 30th - Ultimate Ball (core)
Thursday the 31st- Tabata Inferno
Friday Feb 1 - Heavy Shoulders and Arms

Ready to take your training to the next level, then try personal training for the one on one attention.  I will review your complete workout schedule, cardio, nutrition and more

Week of Jan 22, 2013

Here we go into another week of workouts. Following is the plan for the 5:45am Fitness Camp Classes (note: I have the liberty to change this schedule at any time)

Tuesday- 22nd - Tabata Inferno

Wednesday- 23rd- Heavy Shoulders and Arms

Thursday - 24th - Cardio Challenge

Friday - 25th - Legs

Still doing spin challenge in the  classes as follows:

Monday 21st - Day 8 - 6am

Tuesday 22nd - Day 10 -11am

Thrusday 24th -Day 12 - 11am

Lets have some great workouts and push yourselves, make this the year to reach those fitness and health goals. You do have goals, right? Wow I sure hope so.  See you in class!!!!!!!!!!!!!!!

Dr Pain

7 Diet-Food Rip-Offs

7. Worst Hot Cereal: Quaker Instant Raisin & Spice (1 packet)
150 calories, 2 g fat (0 g unsaturated), 14 g sugars

     Somebody must have been sleeping at the FDA the day Quaker was approved to carry this oversized heart-health logo on its box. Sure, it's low in saturated fat and cholesterol, but it's absolutely teeming with sugar. One bowl has more sugar than a scoop of Edy's Slow Churned Rocky Road Ice
Cream. Your best bet is to stick with Quaker's old-fashioned oats and sweeten it yourself with fruit, but if you're set on the single-serving packets, go with the Lower Sugar variety. It provides
just as much fiber with a mere fraction of the sugar.

EAT THIS INSTEAD!
Quaker Lower Sugar Apples & Cinnamon (1 packet)
110 calories, 1.5 g fat (0.5 g saturated), 6 g sugar

6. Worst Yogurt: Yoplait 99% Fat Free Strawberry (1 container, 170g) 170 calories, 1.5 g fat (1 g saturated), 26 g sugars
 
    Just look at the ingredient list to see the true picture. After milk, sugar is the next ingredient. Scroll down the list a little and you'll find high-fructose corn syrup, too. So sure it's "99% fat free," but it also has more sugar than an entire Hershey's Milk Chocolate bar. Fage's is plenty sweet, but more of its sugar comes from real fruit. Plus it justifies the sugar with 17 grams of protein—more than 3 times as much as you'll find in Yoplait's yogurt.

EAT THIS INSTEAD!
Fage 2% Strawberry
140 calories, 2.5 g fat (1.5 g saturated), 16 g sugars

5. Worst Reduced-Calorie Ice Cream Novelty: Breyers Carb Smart Almond Bar (1 bar)
180 calories, 15 g fat (10 g saturated), 5 g sugars

  The fact that this bar has only 5 grams of sugar is commendable, but the fact that it contains half your day's saturated-fat limit is not. Instead, look for a treat like Slim a Bear that puts a cap on both sugar and fat. Not only does that protect your heart, but it also diminishes your calorie impact.

EAT THIS INSTEAD!
Klondike Slim a Bear No Sugar Added
Kashi GoLean Crunchy! Chocolate Caramel (1 bar)
150 calories, 3 g fat (2 g saturated), 14 g sugar
3. Worst Wheat Bread: Arnold Whole Grains Health Nut (2 slices)ce Cream Sandwiches (1 sandwich)
100 calories, 2 g fat (1 g saturated), 3 g sugars

4. Worst Nutrition Bar: PowerBar Fruit Smoothie Energy, Berry Blast (1 bar)
220 calories, 3.5 g fat (0.5 g saturated), 27 g sugars
   
   Not only does it contain virtually zero fiber, but the first ingredient is evaporated cane juice, otherwise known as sugar. Switch to Kashi's GoLean Crunchy! and you'll earn a touch more protein and a ton more fiber. Plus, you'll drop your sugar load by almost half.


3. Worst Wheat Bread: Arnold Whole Grains Health Nut (2 slices) 240 calories, 4 g fat (0 g saturated), 4 g fiber
 
     Don't blow your calories on the bread; save them for the nutrient-dense stuff you're going to stuff inside. Arnold's Whole Grains Health Nut earns the Worst Bread distinction by being high in calories and carrying a load of refined flour. Make your sandwiches on Nature's Own Double Fiber Wheat instead and you'll eliminate 140 calories and double your fiber intake.

EAT THIS INSTEAD!
Nature’s Own Double Fiber Wheat (2 slices)
100 calories, 1 g fat (0 g saturated), 10 g fiber


2. Worst Smoothie: Smoothie King Banana Boat (40 oz) 1,048 calories, 24 g fat (12 g saturated), 154 g sugars



    There's a health halo hanging over everything smoothie-related, which makes it seem as though you can do no damage in the smoothie shop. Truth is, you can. Case in point: Smoothie King's Banana Boat. It sounds healthy enough, but it's made with ice cream and served from a mammothsize cup. It also packs in more sugar than 8 Twinkies. Make it a rule to never drink out of anything bigger than Smoothie King's 20-ounce cup,and then do yourself a favor by ordering the Youth Fountain.

EAT THIS INSTEAD!
Smoothie King Youth Fountain (20 oz)
253 calories, 0 g fat, 54 g sugars

1. Worst Salad: Applebee's Santa Fe Chicken Salad (Full) 1,290 calories, 92 g fat (24 g saturated), 3,500 mg sodium, its good for you, but not when they're encumbered by fried tortilla strips and a reckless deluge of ranch dressing. In the 15 minutes it takes you to eat this salad, you'll take in more than a day's worth of sodium and saturated fat along with two-thirds of your day's worth of calories.



EAT THIS INSTEAD!
Grilled Steak Caesar Salad (Half)
460 calories, 34 g fat (8 g saturated), 920 mg sodium

Jan 15-18 Spin and 5:45am Fitness Class

Spin Schedule for this week:

Jan 15 at 11am spin - day 5 of Spin Challenge

Jan 16 at 6:15pm spin - day 6 of Spin Challenge

Jan 17 at 11am spin - day 7 of Spin Challenge

5:45am Fitness Camp for this week:

Jan 15 - Legs

Jan 16- Cardio Challenge

Jan 17- Chest/Back

Jan 18- Ultimate Stability Ball

Don't forget to set some goals for this year. They need to be measureable and challenging. I am looking forward to a great year with lots of new workouts in store.

One on One person training available to help you take it to the next level and help put the fitness puzzle together.

Looking forward to a great week.