Playing around with logos

Hey readers! So I am looking to brand myself. I want to eventually create an online following like other fitness gurus (IE, BodyRock.TV, Hodge Twins, Furious Pete, Wolfe, etc) But I don't think I can do it just being Heidi. So I am looking into branding myself as a trainer and possibly a company. Let me know what you think of this so far.

I made the OM sign look like a three because I am playing around with the phrase "Healthy, Hot and Happy" Or "Healthy and Happy with Heidi"

I was originally going to go with 4H Fitness and Yoga because I wanted to do "Healthy, Hot, and Happy with Heidi" but I am going to take out an H because

1. It sounds like a horse riders club

2. I like 3 better because its cleaner and I can use the OM sign in a fun way

Any feedback would be very appreciated! If I implement any of your ideas I will give you a shout out or referral on my page!

A reminder to check before you buy

So often we get advice from our fit friends. "What supplements should I take? Your muscles are awesome! I want to look like you." Our friends who have been working out for years and have a fit body by fact of time and discipline give us all the same answer. "Whatever they take." For many people they just get on the same protein or pre workout that their buddy is on, because they trust their friend and like how he or she looks. The cycle continues and we lose the reason why we are even taking that supplement to begin with. Simply, it becomes a bandwagon product.

So maybe your above the shake weight and crossfit obsession. But when it comes down to supplements, you trust that if it is being sold by a store with a good reputation, then it must be good right? Sadly their is billions of dollars to be made on your body and health. You could stop reading here and just take away from this post that you must investigate anything before you can trust a product. I want to expose one supplemental giant for you today.

Bodybuilding.com seems to have it down. But I discovered in Scoobys hall of shame that he gave them three thumbs down and wrote this post on his site.

Until now, my fitness hall of shame has been reserved for individual products but in the case of bodybuilding.com I am making an exception.  I am inducing their whole company into my Fitness Hall of Shame for their continued pushing of untested supplements and their incredible greed.  The FDA fined bodybuilding.com $7,000,000 for selling laced supplements but its still cheaper for them to just pay the hand slap fines than it is to test the products they sell to insure they are safe.  Congratulations bodybuilding.com!  You could have lead the industry to successful self-regulation but now you have doomed it to FDA control.

So why would I ever buy anything from these guys again? Well, lots of people still do. Until the public begins to educate themselves on these topics we are still going to be battling the same problem. So here is just a friendly reminder to watch out for you. Nobody, the government, your doctor, your trainer, or even me is going to care as much about the health of you and your loved ones as you will. So take care of yourself and do you homework before you buy.

If any of my readers have any other outrageous stories please share them in the comments. Also remember to like my facebook page www.facebook.com/Trainwithheidi and share with your friends!

~Namastae

Why we want to eat more to lose weight

The following article I got from a newsletter put out by Lifetime Fitness. The newsletter is called Flourish and you can check that out here. While many people still think they need to restrict what they eat and increase exercise, this article gives you FACTS on the topic. So eat up! Healthy foods, and exercise are still vital, but starvation and restriction are a fad of the 90s.

~Article by Ton NIkkola

The calorie balance equation may very well be the most repeated piece of weight management misinformation there is. The majority of supposed public health “experts” consistently go on the record suggesting the obesity problem we’re faced with in most of the developed world is a result of people eating too many calories and not exercising enough. They say we consume too much and expend too little. Put another way, we’re gluttons and sloths. Many people would be surprised to find out there is little actual research to support this idea.

Taking this concept a step further, it becomes the basis for many weight loss programs. Use a very old equation based on many assumptions about the human body to determine how many calories an individual burns during the day. Then make assumptions about the number they burn through activity and exercise and they get a very inaccurate assumption of how many calories that individual should eat.

From there, these people diligently count the calories they consume each day, weighing and measuring foods or using the printed calorie information on the back of food packages. They faithfully eat just enough to guarantee they’ll lose a couple pounds each week, only to be disappointed when they weigh in after a week or two. Sometimes it works for a few weeks, sometimes it doesn’t. Unfortunately, the most frequently cited reason for the lack of success is that it’s assumed they can’t stick to the plan.

This situation isn’t new. In fact, you may be surprised to find out that as far back as 1950, the calorie balance equation was found to be significantly flawed. A physiologist, Ancel Keys, completed a study on very healthy and lean men. They were put on a calorie-restricted diet and lived under the watchful eyes of the leaders of the study. Not only did the men lose far less weight than the calorie balance equations suggested, they caused significant damage to their metabolisms. Their resting metabolic rates fell significantly, they became depressed, lost desire to do anything and became obsessed with food. Even though they had significant support when coming off the calorie-reduced diet, they also gained back more weight than they started with.

Why doesn’t calorie restriction work the way it’s supposed to?

Much of the research on calorie restriction has been done with standard diets, which are typically on the high side in terms of carbohydrates. When people eat enough carbohydrates, it elevates insulin levels and shuts down the ability to use the fat stored up in fat cells. Even though these people may not be eating enough calories for their daily energy needs, they can’t access all the stored fat in the fat cells. The energy needs must either be met through a different means, or the body must reduce the energy it expends.

One way to meet energy needs is to break down muscle tissue and convert it to glucose. Obviously no one wants that to happen, but it’s very common on low-calorie, high-carbohydrate diets. The scale shows a lower weight, but the individual’s body fat is still high. They’re often called “skinny fat.” The body would prefer not to use up its own lean body mass, so it also turns up cravings for energy-dense foods. Unfortunately, these foods, often high in carbohydrate, provide a limited amount of short-term energy from the carbohydrates that can be used right away. Once they’re used and the body needs more energy, the rest is locked up in the fat cells, and the cravings begin again.

Those with more willpower may be able to overcome these cravings. They’ll use strategies like drinking more liquids, chewing gum, going for a walk, or eating a lot of high-fiber food. However, none of these strategies provide the energy the body is looking for. After a little while, the body can resort to another means of making up the energy gap it’s faced with. It reduces the energy it burns in general. Resting metabolic rate drops. The body produces less thyroid hormone as a way to conserve energy.

As these changes take place, the individual becomes frustrated. She may see her family physician and find out she has low thyroid, which leads to a prescription. Or she may just give up on the diet and gain more weight back than when she started.

You see, the body is pretty smart. It knows when it’s getting enough fuel and when it isn’t. It makes adjustments in how it produces hormones, regulates energy expenditure, adjusts your food cravings and even shifts your attitude from wanting to be active and feeling energetic to making the couch your favorite place to be. These aren’t issues of willpower or motivation. They’re driven by real changes in ones metabolism that take place as a result of dietary choices.

The Study

Researchers looked at a group of individuals on a calorie restricted diet to determine how far off their calorie balance equations would be from the reality of those on a weight loss program.[i] They found that individuals only achieved a weight loss of 2/3 what would have been expected from the equations. That means, if the equations suggested individuals would lose 15 pounds, they only lost 10. Yet, these equations are often spoken about as though they are a law as true as the law of gravity. What happened?

In the first month, resting metabolic rate dropped an average of 11%. That’s a pretty significant drop. It’s much higher than would be expected based on having a slightly lower total body weight. In addition, the researchers pointed out that the thermic effect of food was lower. Protein, fat and carbohydrate each burn varying levels of calories in the process of digestion. More than 25% of the calories from protein get burned during breakdown and digestion. The values for carbohydrate and fat are significantly lower at less than 8% and 5% respectively. Reducing the total calorie level, while keeping protein low to moderate, results in a lower thermic effect. An easy way to avoid this drop is making protein a larger portion of the overall calorie intake, but few weight loss programs do this (even though it’s consistently shown to work in research).

Yet another way weight loss is sabotaged is that when people are on low calorie diets, they move less. The body knows it’s not getting enough fuel, just like the men in Ancel Keys’ study. It makes simple chores seem like insurmountable tasks. If you move less, you’ll save the body some energy.

Making Up the Energy Gap

All of these adaptive mechanisms of the body are well known. That’s why people are encouraged to exercise for longer and longer periods of time, or told to take the latest thermogenic stimulant, which may help increase the number of calories one is able to burn during the day. There are a variety of tricks people can try, but after a while, the body learns and adapts once again.

It kind of sounds depressing, doesn’t it? If you can’t outsmart the body, what can you do?

A Better Means of Weight Loss

In the end, the calorie balance equation is really insignificant for designing a good weight loss strategy. When you provide the right kind of fuel to the body, it builds muscle, it stores the glycogen it needs for supporting your exercise program, and it helps to burn off the rest. That doesn’t mean you can consume 10,000 calories a day if you pick the right foods. However, when you create the right environment for your body through proper nutrition, exercise and lifestyle strategies, you can eat far fewer total calories than you may imagine, and have all the energy you need. However, that still doesn't mean the solution is counting calories in and calories out, as this habit puts the focus on the calories, not on the types of food consumed and how that food impacts your ability to use the fuel you have available. 

When the body is able to tap into its fat stores, it has an almost unlimited supply of fuel. That’s why we talk so much about the idea of “making your body a better fat burner.” When you limit carbohydrate intake, train at the proper intensity, manage stress and get enough sleep, your body can tap into those fat stores on your love handles, thighs, back of your arms or covering up those long-sought-after abdominal muscles. The only other thing that could hold you back is a dysfunctional metabolism, which requires a comprehensive blood test and interpretation to address, something I recommend for anyone over the age of 30 to do each year.

Fill at least half your plate with non-starchy vegetables, add quality protein and some healthy fats, and some nuts and seeds or berries. Your body will tell you when you’ve had enough to eat and you’ll be surprised by the ease with which the weight comes off.

Find Yourself

Have you discovered  yoga yet? You should! The benefits seem to be unlimited. Like my facebook page for up to date information and class schedules. https://www.facebook.com/Trainwithheidi

Photos are of me taken by a local award winning photographer. You can visit her page at https://www.facebook.com/FranziWis 

Facebook

Go check me out on facebook for more up to date information and photos. Easier contact, and class schedules.


https://www.facebook.com/Trainwithheidi

You have gotta be yolking!

Written By Tom Nikkola - Director of Nutrition and Weight Management

If you haven’t heard the latest news about nutrition, rumor has it that eating an egg yolk is as bad a smoking a cigarette. At least that’s what the news headlines have been telling people. This is an example of the constant challenge we face in trying to deliver accurate information to people about their health and nutrition habits. In the span of a day or two, the media can create mass confusion about something as nutrient-rich and healthy as a simple egg. The headlines help get traffic to the various websites, but for the unfortunate readers, most of these media sources do little to nothing when it comes to investigating the actual study. They look for the opportunity to pounce on another saturated fat or cholesterol story, and in the pursuit of article readership, they skip over a key component to good journalism — doing research before publishing a story.

I’m also fascinated by the way the media grabs hold of stories such as these, which have the possibility of confusing people and making their nutrition habits worse. But they won’t focus on other stories, such as the latest “real” research study that showed drinking orange juice is bad for your heart health and ability to manage weight. At any rate, before you toss your carton of eggs, you should know a little more about the “study” people have been talking about. You can find the abstract here, or pay for the access to the full article, which we did. I’d rather invest the money in something else, but to provide an accurate article it was important to review the paper in full.

Egg Yolks and Plaque Formation

You’ve probably heard the story many times. It usually goes something like this: Fat and cholesterol from food easily pass from your digestive system into your bloodstream where they stick to the walls of your arteries and causes plaque buildup. This story has been told so many times, people think it’s the truth in how arteries get clogged. The truth is, the process is far more complicated than that. If you’d like to spend some time learning more about this topic, my friend Peter Attia did an excellent series on cholesterol called The Straight Dope on Cholesterol. I highly recommend reading it.

Based on the fact that the “study” was titled “Egg yolk consumption and carotid plaque,” you may think the “study” showed eating eggs led to plaque formation. This “study” showed no such thing, nor could it the way the “study” was designed. By the way, I keep putting study in quotation marks because when most people read the word, they think of at least a couple of groups being put on specific diets or accurately measuring smoking habits in a population of people. This wasn’t that type of process. Instead, it was the result of patterns seen by asking patients some questions.

The authors of the journal article reviewed answers to a small questionnaire that was answered by patients attending a hospital program specializing in vascular health. As patients would come in, they were asked a small list of questions, which included how many eggs they ate each week and how many packs of cigarettes they smoked each day. Even with access to the full journal article, the questionnaire and all the data included from it, was not made available. From the disclosed answers, the article authors created their own metrics called “Egg years” and “Pack years.”

Egg years were calculated as the number of eggs patients ate, times the number of years they ate them. Think about that for a moment. If I were to ask you how many eggs you eat every week and for how many years you’ve done so, how certain would you be in the answer? Unless you’ve never eaten eggs, you’d likely have a hard time knowing the right answer. Nevertheless, this is the measurement these researchers used. They did the same with cigarettes, by asking how many packs a day the patients smoked and for how many years they’d been doing that.

In essence, the questionnaire was designed to look for just a few behaviors related to health and to identify common patterns. What the study cannot do in any way is show that any behavior causes a health outcome (like plaque formation). It would be like asking a bunch of executives across a variety of companies what cars they drove. If Mercedes was the most common car among the group interviewed, there would be an associationbetween the cars selected and the positions these individuals held. Of course, no one would suggest the car choice caused these individuals to be promoted into their positions. It’s just an association.

What we have with this study, similar to what we see with eating meat, is an association. Those in this study group who ate the most eggs also tended to be most overweight and also tended to smoke more. The study authors tried to control for other variables, but their questionnaire was quite limited. Since we don’t know what other questions were asked, we don’t know if other patterns evolved. In all likelihood, had the right questions been asked, there would have been other patterns related to plaque formation such as alcohol, refined carbohydrates or sugar, stress, sleep, vitamin and mineral intake, etc. In all likelihood, those who ate eggs more often also made lifestyle choices that led to plaque formation. It’s not likely that nature-made, nutrient-rich egg yolks are to blame.

To further add to the issues with the study, the group was divided up into fifths. Each fifth of the group had a progressive increase in plaque development. I created a table below to explain.

As you can see, age looks to be the most serious risk for the development of heart disease, which is already well known. There’s nothing newsworthy about that finding. However, one thing that is glazed over is cholesterol. The study authors have tried to build a case against dietary cholesterol — especially in eggs, — before. You may remember the news headlines from two years ago declaring a single egg was worse than a Hardees Monster Thick Burger and other fast food meals. The authors of this “study” were the same ones behind the “study” in 2010 that created a media ruckus about fast food meals being better than eggs. Tom Naughton wrote an extensive review on that study here.

The foundation of the authors’ argument against eggs is their cholesterol content. The authors say “meals high in cholesterol should not be consumed regularly by those at risk for cardiovascular diseases, as dietary cholesterol itself is harmful, and potentiates the effect of saturated fats.” Yet, if you look in their own study data above, those who consume the most eggs have the lowest cholesterol. This should not be a surprise as dietary cholesterol has been shown to have a minimal effect on blood cholesterol levels. Even though the authors continue to point fingers at dietary cholesterol, their own data suggests it’s not the issue. Though it was not noted in the current study’s paper, their 2010 paper Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease does point out the conflict of interest for two of the authors, who have spoken for and received payment from “several pharmaceutical companies manufacturing lipid-lowering drugs.” The continued finger pointing at dietary cholesterol as a major cause of heart disease appears to be unwarranted based on available, controlled diet research. It’s observational studies like these that keep the theme alive and help the media spread unjustified concern about nature-made foods like eggs.

If you’re thinking, “Maybe I should just toss the yolk and eat the white,” look at what you’d be missing out on. The yolk is where almost all of the nutrients are found. According to the USDA Database, an egg yolk contains:

Summary

It’s unfortunate that most media channels don’t do a little homework before spreading stories like the idea that eating an egg yolk and smoking a cigarette are the same thing. If you attempt to understand what a good diet entails by reading media headlines, you’ll easily become confused. Smoking cigarettes has been shown tocontribute to the development of heart disease. Eating egg yolks has not. While we don’t fall back on a single “diet” to make our nutritional recommendations at Life Time, there’s a lot that could be learned from the Paleo diet movement. The biggest thing is that the most nutritious foods are those we eat with the smallest amount of modification or processing. An egg is about as close to natural as you can get. Based on the nutrient value of eggs, I’ll keep eating mine. In fact, I was eating some as I was working on this article.

Post comments, share thoughts or ask questions below. 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Supplements

So I guess ill let you all in on what sups ill be taking. Since this is one of the most important things you can do  for your body I would suggest you look into some as well for yourself.
I always recomend Douglas labs products because they are ranked 2nd best! So for the price these really are the best you can get. Not the Costco supplies where they have found traces of mercury in the Omega 3 fish oils. Just stick with Douglas Labs and you are good.



My number one sup I take is my Omega 3 Fish Oil
http://shop.lifetimefitness.com/Nutritional-Products/Life-Time-Fitness-Omega-3-with-Fish-Oil-120-ct.asp

I take at least three a day and if I am feeling like my body is inflamed I will take an Omega with each meal.

Next up is my Multi, very important vitamin
http://shop.lifetimefitness.com/Nutritional-Products/Life-Time-Fitness-Women's-Performance-Multivitamin-AMPM.asp
Mine is split up into an AM and PM formula for better absorption and better results. I take 2 AM and 2 PM with food

The next most important for me is my probiotic.
http://www.inner-eco.com/products.html
I take one TB in the morning 15 min before I eat any food. I will try to get a lesson up about probiotics soon.

Then I always have my Cal/Mag
http://shop.lifetimefitness.com/Nutritional-Products/Douglas-Labs-CalMag-1001-90-count.asp
This little guy I take three of before bed without food. This way I get more absorption from it.

Last but not least of my daily vitamins is my Joint Maintenance.
http://shop.lifetimefitness.com/Nutritional-Products/Life-Time-Fitness-Joint-Maintenance-Formula.asp
I take three of these guys in the morning with my AM multi. This keeps my knees from aching (because I wont give up skiing)

On the occasional day that I don't get at least 20 min of natural sun. (Without sunscreen) I will take a vitamin D
http://shop.lifetimefitness.com/Nutritional-Products/Douglas-Labs-Vitamin-D-5000-IU-100-count.asp
This is just one tablet anytime of day with no sunlight with our without food.

OH, and if you want to get any of these supps (minus the inner eco) then you can use this code to get 20% off online :) (91811) Just purchase as normal then enter in trainer code into autoship.

Thank you all for sticking around. Stay tuned for progress pics and workouts from my MOTOACTV!

Personal Journey

Life has been very up and down for me to say the least these past few months. I struggled with a job that took up about 50 hrs a week. Tried to juggle in 15 hrs of college a week and 15 hrs of yoga teacher training a week. Along with financial stress, relationship stress, friend drama, sickness in the family, moving, and that feeling of being completely out of control.

This was not healthy. I realized that if I am trying to preach a healthy life and make a difference for others. I have to start with myself... again.

I am not a great author, I know I spell things wrong and put in grammar incorrectly at times. But the next part of this post is going to be deeply personal and from the heart.

In the summer of 2010 I became very sick. At first I thought I would just keep working through it and toughen it out. (This is the american way) From May until July I suffered with body aches, a cough, sore throat, fatigue, fogginess, bruising, pain, stuffed sinuses and anxiety. Finally I did something for it, I started taking day quill to make me feel better during the day and nyquill to help me sleep. One day I noticed large callouses inside my throat making it almost impossible for me to swallow. I went to my mom crying because I finally  had been broken down by this illness.

Into the doctor I went to find out I had very advanced mono. By now it was mid August and I had done nothing (not even enough sleep a night) to aid my body in fighting Mononucleosis. At this point my spleen was swollen, I could not swallow anything larger than a teaspoon worth of fluid at a time, and I was in so much physical pain it hurt to walk from the car to the office. It even hurt to sit down in a chair to wait for the doctor. My throat was rotting, you could smell it on my breath, even though I was still brushing my teeth. The doctor put me on steroids and painkillers, and advised me to take a break from work. I had been working 40 hour weeks even this worsening condition.

So I took a step back, I spend all my time sleeping. If I wasn't asleep I would wake up and eat, or play computer games. (I actually played through the entire Starcraft campaign during this time) So I didn't notice the weight gain. Finally I was starting to work again, time to put on my lifeguard manager swimsuit and.... OH, it is much tighter now. For the first time in my life I realized that I too could gain weight.

So into the gym I went, I kicked by butt in cycle classes trying to maintain the same intensity and pace as the others around me. Forgetting that I was still recovering I pushed myself to my limits. Until one night I ended up in the ER. At first they though it was my appendix, ready to burst and fill me with poison. This is how bad I must have looked. My stomach was extremely distended and banding. (Kind of like when you blow up a balloon too big and it gets the firm lines) I was given morphine and a cat scan right away that revealed that it was not my appendix. But my liver and gallbladder were damaged from the mono.

More pain killers, more downtime, more food, more weight gain. This time I recovered in about three weeks. Back to the gym, cycle, strike, kickboxing, swimming, and running. One day I was taking a cycle class from an instructor I loved and I felt so tired that I had to leave. I went home and the coughing started up that evening. I was tired again and felt like I couldn't catch my breath.

ER again, this time its pneunomia. Another chunk of my life to recover.. What was I doing wrong? Why was I still getting sick? The answer, in a nutshell, was my state of mind. I was not being kind to my body. I was anxious, depressed, and angry at myself. Why? I should not have been, but I was.

So I learned how to be kind, and I slowly started to get my body back, one day at a time. I thought my little success story would be me fighting my way out of it and doing a Triathlon. I did my sprint tri (750 swim, 18 mile bike, and a 5k run) I even ended up finishing 3rd place in my age group! This was huge for me, I was so happy I thought I finally had reached that AH HA moment.  


Fast forward to the present. Now gaining weight again, working, stressing, and pushing too much. Too little sleep and loving for myself. I wanted to share this story above with you to show that I am a real person with real struggles and its not over. Never trust a trainer with health advice if they are not living a healthy life themselves. And it is HARD HARD work ill tell you that. But you must make a decision if you want it. No matter the cost, if you want to be healthy and have those around you healthy, you must decide to do it.


Now what does this mean for me? Well I am on leave from my full time job. Working for the Healthy Way of Life Company they understand that I must be healthy in order to make others healthy. So im taking time off to get myself in order.


Im asking my followers and future followers to stay tuned for my future posts. I am going to start my journey again. This time not cutting corners or having and "end goal" I will have goals and milestones. But I will not reach the finish line till im dead. Starting July 1st I will begin a 30 day intensive transformation on my blog and on facebook. I have a group that I have created that I encourage you to participate in. For me this is not going to be easy to admit as a personal trainer that I still struggle with the same problems that the mortals do. But I do! I love nachos, burgers, cheese fries, and dips just like the rest of us. I am going to discover what really works for me. And I hope you share what works for you too. 


https://www.facebook.com/Trainwithheidi

https://www.facebook.com/groups/160862617371791/

 June 27th. Heidi 130 lbs 23% body fat  Goal in 30 days- 4 lbs fat lost, 20% body fat, + 2 lbs muscle gain

Think twice before you buy fast food

"Our fast "food" display is now 2 years old. The word food is questionable, since the bread-like and meat-like substances have not molded or spoiled in any way. Bugs won't even bother with it. Please think twice about giving this to your kids. You have a choice, but they don't. We truly are what we eat." - Live well wellness centers

This is not a fabricated photo or concept. I encourage each of you to try this on your own. Buy some fries or a burger, then wait. I know a lady who does weight watcher classes who has a display of McDonald fries that is over 5 years old!

Mindful Eating

Ok so I will admit that I have been a little MIA, but I have great news that I want to share and I hope my readers are still out there.
First of all personal training at Lifetime Fitness is going great! I love my job and I love my clients!
Next topic is that I began a new journey, Yoga instructor training. I have 190 hrs to go till I am certified, oh boy.

So this means that I have great things to share with you. Todays new Yogi topic is going to be on mindful eating.
Rules to follow to have a yoga meal:
1. Remain seated
2. No conversation while chewing
3. While eating, refrain from any external distraction such as reading, watching TV, listening to music, etc
4. Wait until food is completely chewed and swallowed before picking up your next bite
5. Refrain from putting more than two handfuls of food on your plate at any one time. Finish eating your two handfuls of food, then wait 3-5 minutes before putting more food on your plate
6. Wait until food is completely digested (2-6 hours) before taking your next meal

ok friends, until next time. Eat well.

Dr. VS Trainer

 

Ok we know that the medical industry tells us things that are different from what we hear in the fitness industry. Recently I went to my doctor and asked him a few questions regarding my health.
One question was my nails were yellowing on the corners. What vitamin or mineral was i deficient in?
His response was to eat more jell-o because gelatin is great for your nails.
Question two was, i have been experiencing leg pain in my right leg on the lateral side.
His response was its just shin splints. OK first of all I know that shin splints are rarely caused by blunt trauma (I went off a 15 ft cliff while skiing) and two the pain is on the lateral side of my leg, while your shins are on the front.
Question three was I wanted to get my Cortisol tested. I requested to have my saliva tested and he told me that the test was worthless. Saying that the blood is more accurate. Here is what my nutritionist has to say on that one.

The questions was : Just talked to one of my clients who is married to an endocrinologist...she said the saliva tests aren't a good indicator of cortisol.  Thoughts?

Here are my thoughts:

- My first recommendation would be for the Endocrinologist to pull studies that he makes recommendations off of and look at the methods in the studies. Saliva hormone testing is becoming more and more the norm. Especially when looking at topical (skin) applications of hormones (which much of hormone replacement is moving toward to reduce liver involvement)

- Second recommendation would be to do a pubmed search on Salivary Cortisol - to see there are close to 4000 references. Some may discredit saliva, but a vast majority will be to support the concept.

Serum levels are not inaccurate, and should be tested, but the saliva testing will show a "bioactive" form (non-coupled) of the hormone in question. This has to do with how the hormone is circulating in the system. In the blood, the hormones arent running around free, like hyper active children, but are carried through with carrier proteins, like children with those leash backpacks (hilarious). The coupled hormone cant get out of the blood and into the target tissue as easily, but the free one can. So, when doing a saliva measurement, it is measuring the free bioactive one and the hormone relationship with the tissue/organ.

Serum will still show levels if the "production" of hormone is off or if there is long term damage, but may not show how they are effecting the target tissue.

Keeping this in mind, saliva would serve as a preventative measurement, since it would show issues before blood would respond. (Meaning its a good predictor is long term issue).

I think this throws into perspective the difference between preventative and disease management. By the time we are looking at issues in the blood, we are closer to disease. The body will make great efforts to maintain balance in the blood. Which means it will create changes in other fluids before they hit the blood.

So I know this is a big stance to take. I understand that we need doctors and that they save lives. But our community needs to recognize fitness professionals as a valuable part of the healthcare continuum. We are the preventative care, the lifestyle change, and the quality of living experts. If you have questions regarding your health, don't just jump to a doctor. Ask a fitness professional or nutritionist for advice, and we will give you a solution, not a pill.

 

5 days to a Real Food Diet

Written by Anika DeCoster, RD, CPT, CISSN - LifeTime WeightLoss

Are you looking to enhance your diet?  Maybe to lose weight, increase your energy or improve the way you look or feel? Over and again, our newsletter encourages eating a foundation of real, whole-natural foods as often as possible to improve your health and weight. And for many us, we understand these benefits, yet we may struggle on how to get started.  Well look no further; we’ve got a plan! Read on to learn what real food is and get help on how to work it into your lifestyle! 

Real or Pretend?

Before diving in, it’s important to define the difference between real and pretend food. 

Real Food:  This is food that is close with nature.  It looks like the plant it derived from and very rarely needs a package around it or a food label to tell us what it is.  If it does have a food label, generally the list should be short and you should recognize the ingredients as other real foods. In general, think of fresh/frozen vegetables and fruit, raw nuts and seeds, oils, eggs, raw oats and grains, and lean proteins as your typical real foods. 

Pretend Food:  Also called “edible foodlike substances.” They are highly processed and look nothing like the plants they came from.  They absolutely have packaging and a food label on them. Think of frozen meals, processed grains like cereal, breads and crackers, juices and sugar-sweetened beverages, and other convenience foods. Pretend food typically has artificial ingredients and preservatives added to it to make it last longer.

5-Day Action Plan

Below is your 5-day plan.  You can complete this plan over the course of 5 consecutive days or work on it one day at a time over the course of several days or even weeks. It’s important to not bite off more than you can chew, so follow the plan as it suits your household. The overall goal, at minimum, is to consume more real foods than pretend foods over the course of the day. Strive to create a real-food haven at home for you and your family!

Day 1:  Assess

Track everything you put into your mouth (food and beverage) throughout the entire day. At the end of the day, write down real or pretend next to each recorded item based on the parameters above.  Total your counts for each food category and determine which food group you are eating more of.   See example below:

• Breakfast – Instant oatmeal packet (pretend)
• Snack – Fiber bar (pretend)
• Lunch – Microwave meal (pretend)
• Dinner – Chicken (real) + instant mashed potatoes (pretend) + steamed green beans (real)

Pretend Foods: 4        Real Foods: 2

Day 2:  Add Away

Now that you have identified the gap between real and pretend foods in your diet, on the second day, start adding more real foods until your count matches your total pretend food. Don’t worry about eliminating the pretend foods just yet (unless you want to!). Make this day’s overall goal to just eat more of the good stuff. You might make a goal of adding one additional real food into your diet each day, until every meal and every snack includes one real food.  Here's the menu from above with real-food additions:

• Breakfast – instant oatmeal packet (pretend)+ ½ cup fresh blueberries (real)
• Snack – Fiber bar (pretend) + ¼ cup raw almonds (real)
• Lunch – Microwave meal (pretend) + 1 cup of baby carrots (real)
• Dinner – Chicken (real) + instant mashed potatoes (pretend) + steamed green beans (real)

Pretend Foods: 4        Real Foods: 5

Day 3:  Quick Substitutes

Because of our hectic lifestyle, it can be easier to choose the processed versions of real foods. For instance, we might choose to make an instant rice because it cooks faster (and has the convenient flavor packet worked in!) versus using a whole and natural brown, unflavored rice. Substituting these foods with their less processed versions is a next-best step because it won’t drastically change the look and feel of typical foods in your home. See below for additional modifications using this strategy:

• Breakfast – 1 cup of steel cut oats w/cinnamon (real) + ½ cup fresh blueberries (real)
• Snack – Fiber bar (pretend) + ¼ cup raw almonds (real)
• Lunch – Microwave meal (pretend) + 1 cup of baby carrots (real)
• Dinner – Chicken (real) + baked potato (real) + steamed green beans (real)

Pretend Foods: 2        Real Foods: 7

Day 4:  Bulk Up the Volume

On day 2, our initial goal was to have at least one real food at every meal.  Now let’s increase the portions of those foods so we fill up more on them and on the back end, decrease our available hunger for the pretend foods.  We should eat 9 to 11 servings of fruits and vegetables each day.

• Breakfast – 1 cup of steel-cut oats w/cinnamon (real) + 1 cup fresh blueberries (real)
• Snack – Fiber bar (pretend) + ¼ cup raw almonds (real) + 1 cup green peppers (real)
• Lunch – Microwave meal (pretend) + 1 cup of baby carrots (real) + small apple (real)
• Dinner – Chicken (real) + baked potato (real) + steamed green beans (real) + side salad (real)

Pretend Foods: 2       Real Foods: 10

Day 5:  Eliminate the Survivors

At this point, your real food intake absolutely outweighs your pretend count! Because of the boost in real foods, I’d expect your energy has increased and you feel great about your diet. It’s now rich in vegetables, some fruit and many other whole, natural foods. But there still might be some pretend survivors in your daily routine. Try to limit these foods as often as possible. If your typical snack is a bar, find one that is made with whole, natural ingredients or do a complete snack make over.  Below are the last alterations to our starting menu with this strategy in mind: 

• Breakfast – 1 cup of steel-cut oats w/cinnamon (real) + 1 cup fresh blueberries (real)
• Snack – ½  cup of raw almonds (real) + 1 cup green peppers (real)
• Lunch – Chicken salad (real) + 1 cup of baby carrots (real) + small apple (real)
• Dinner – Chicken (real) + baked potato (real) + steamed green beans (real) + side salad (real)

Pretend Foods: 0       Real Foods: 11

Do you strive for a whole foods diet?

Fitness is

FIT IS

fit is not

Get in a gym and put on some muscle. And always remember this quote

Thinking about giving up?

FYI today I will not be posting about unicorns that fart rainbows. So if your looking for a happy fitness quote about how great you are. Then right here right now is not the place for you. 

So... its getting hard hu? Tell me about it. Life is hard, life is tough and mean and nasty sometimes.

Take the three minutes to watch this right here then read on.



" Let me tell you something you already know. The world ain't all sunshine and rainbows, it's a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, nobody is gonna hit as hard as life! But it ain't about how hard you can hit, it's about how hard you can get hit and keep movin' forward, how much you can take...and keep movin' forward. That's how winning is done! Now, if you know what you're worth then go out and get what you're worth! But you gotta be willing to take the hits and not pointin' fingers sayin' you ain’t where you wanna be because of him or her or anybody! Cowards do that and that ain't you! You're better than that! ... ... I'm always gonna love you no matter what...no matter what happens...you're my son, you're my blood...you're the best thing in my life. But until you start believing in yourself, you ain't gonna have a life." -Rocky Balboa

This is one of my favorite movies ever made. I highly recommend you watch the last Rocky movie, all about inspiration and not quittin.

Ok so you set a goal, January rolls around and now real stuff is coming up. Things are getting harder, real life starts getting in the way.

Well guess what, even fit people have $#!% to deal with. They get sick, they get tired, they get unmotivated and busy. STOP MAKING EXCUSES!

Seriously, why are you thinking about quitting? You have quit before, GET UP AND DO IT. Either make the change or stop caring. Quit wasting your time and money starting something. Wasting a trainers time by sitting down for an hour and a half consultation and deciding you are not ready to make a commitment to your health. For real people, to put it blunt. Shit or get off the pot.

You need to make the decision to either care enough to make the change whatever it may take. Or to give up and be a fat happy SOB for the rest of your life.

MAKE THE CHANGE
Make The Change
make the change

Can you guess what food item this is?

Can You Guess What McDonald’s Food Item This Is?

Say hello to mechanically separated chicken. It’s what all fast-food chicken is made – things like chicken nuggets and patties. Also, the processed frozen chicken in the stores is made from it.

Basically, the entire chicken is smashed and pressed through a sieve — bones, eyes, guts, and all. it comes out looking like this.

There’s more: because it’s crawling with bacteria, it will be washed with ammonia, soaked in it, actually. Then, because it tastes gross, it will be reflavored artificially. Then, because it is weirdly pink, it will be dyed with artificial color.

But, hey, at least it tastes good, right?

But really guys, fast food chains are evil. They don't care about you at all! Please help me spread awareness and education by following my blog and showing this to friends!

This is what I have always said!

Don't be obsessed with the numbers on the scale!

This photo is worth a thousand words. Ill tell you a few; it means that you can look better and weigh more. It says that weight training is good. Diet is 80% of the work. Focus on body fat percentage if your trying to lose weight (fat), not your actual weight.

Short and sweet today friends. Keep working hard and don't end up being one of the January dropouts who make resolutions for a week.

It runs in the family

Paper my highly educated and stunning little brother wrote! I was so proud and flattered I just have to share it! The kid takes after my own heart :)

Anthony 

H. English per. 1

14 January 2012

Get up! Get Active!

            The dull glow of the tv screen reflects upon the cadaverous look on the overweight boys face.  Twinkie wrappers litter the dirty floor along with several half-drank bottles of diet coke and a greasy pizza box from the night before. Outside the sun's rays smile encouragingly for children to come outside and play, but the boys blinds are drawn to block out the natural light of the outside world.  He groans at the tell-tale sign of a stomach ache as sharp pains rip through his abdomen. This kid is unhappy, unhealthy, lacks self confidence, and is a type two diabetic at the age of 15. Now picture this. Sweat glistens on the brow of the athletic boy who just finished his last rep.  A bottle of water, along with a banana and a protein bar lay nestled in his gym bag which he eagerly opens to enjoy his well earned snack.  Outside the sun shines bright like a star player on the football field. This encourages the boy to walk home from the gym instead of calling for a ride.  He smiles at the accomplished feeling he gets after a tough workout. This kid is happy, healthy, is full of confidence, and is 10.3 % body fat. Which life would you rather have?

            The benefits of having a healthy lifestyle are endless; self confidence, increased endorphin levels - which make you feel good - feeling of accomplishment, less money spent on medical issues such as diabetes and heart attacks, a Rocky Balboa-like body, and overall health and well being.  I personally think that everybody has the opportunity to be healthy… whether they want to or not however, is their own decision.  When my wrestling coach says, "it takes no athletic ability to get in shape" I reflect on how true this saying is.  Absolutely anyone can lead a healthy lifestyle by running, lifting weights, maintaining a healthy diet, and getting enough sleep.  As a wrestler/football player, along with being a brother of a personal trainer, I know that all these things are important for my body to function at maximum efficiency, as an athlete and in everyday life.

            Running and lifting weights are two of the primary ways to get in shape.  Both release endophin, a hormone that triggers pleasure sensors in the brain, which increases ones mood.  Running is an awesome way to burn fat and promotes a healthy heart, which in turn reduces risk of heart related illnesses.  Lifting weights builds muscle and strengthens bones and joints which can decrease your risk of arthritis later in life.

            A healthy diet is mandatory if you want to maintain an ideal body weight.  Balancing protein, carbs, and healthy fats is important to keep a lean, athletic look.  Eating plenty of vitamins and minerals also help your body work at full speed all day. It is important to remember that if your caloric intake is greater than your caloric expenditure, then you will gain weight, but if you caloric intake is less than your caloric expenditure, then you will lose weight.

            Sleep.  It is something that so many of us do not get enough of, yet it is a major part of an individual's health.  While we sleep our bodys are in a relaxed state that causes our blood preasure to drop, heart rate to slow, and your body gets a chance to rebuild from all the damage of the day before.  If you do not get  the recommended seven to eight hours of sleep a night, then your body does not have the chance to fully rebuild itself and you feel tired and sluggish the next day.  Feeling tired then causes you to not feel motivated to workout and rely on highly processed sugery snacks to stay awake. Getting a goodnights sleep is the cornerstone of anyones foundation of health.

Why I recomend Lifetime Fitness protein over EAS or Muscle Milk

So when people ask me about protein my usual reply is having some is better than not getting enough. Lately I have changed my stance on that, all protein is not created equal. EAS and Muscle Milk may be some of the most common sources of protein in the gym setting. Follow this link below and discover that these two brands are among the most toxic and harmful proteins you can take.

http://articles.mercola.com/sites/articles/archive/2010/06/22/some-protein-drinks-could-poison-you.aspx


Lifetime Fitness protein is a Whey Isolate that is made from nothing but the best for you. I take two shakes daily and have watched my health benefit from it. I am stronger and have more sustainable energy than ever before. Check it out at our online store
http://shop.lifetimefitness.com/Nutritional-Products/Life-Time-Fitness-Peak-Performance-Whey-Protein-Isolate.asp

NUTRITION INFORMATION (per scoop)

Calories: 100

Total fat: 0 g

Cholesterol: < 5 mg

Total carbohydrates: 2 g

Protein: 22 g

Vitamin A (as beta-carotene): 100 IU

Calcium: 100 mg

Iron: .05 mg

Sodium: 60 mg

Potassium: 135 mg

ALSO use this code to get 20% off on your protein and supplements! 91811

Keeping it short today friends, its my day off :) but I wanted to share this information with you!