Low Flying Sweat

Family Fitness Fun

2010-01-24T18:52:00.001-06:00

Chest Press with Helen Golden

2010-01-24T13:18:00.001-06:00

Running Arms Workout with IMX Infinite Movement

2010-01-24T13:15:00.001-06:00

The Butt Tuck - Working The Bottom Line

2010-01-24T13:12:00.001-06:00

The Prone Stretch

2010-01-24T13:10:00.001-06:00

Speed Skater Lunges

2010-01-24T13:06:00.001-06:00

Shape Up Challenge

2010-01-24T12:52:00.000-06:00

Infinite Pilates with Helen Golden

2010-01-24T12:48:00.001-06:00

HelToPae Fitness Tips

2010-01-23T21:04:00.000-06:00

2009-08-18T10:29:00.003-05:00

Stop Spinning Your Fitness Wheels

When it comes to strength training, doing too many repetitions with light weights is paramount to wasting your time. And time is a commodity in short supply these days!

"When you’re trying to build strength and build muscles, you want to target as many muscle fibers as possible," explains Helen Golden, a personal trainer and director of pilates at Silver Mountain Sports Club.

The formula for success is very simple: upping the weight and decreasing the reps: "Forty biceps curls might build muscular endurance but you're not going to build strength," Golden says.
Of course, it also takes a lot more time to complete those 40 reps with light weights than the 10 to 15 reps with more weight. Net sum gain in time, efficiency and results!

A good rule of thumb: If you're able to do more than 15 repetitions of an exercise, it's time to increase the weight, Golden says. The same is true of cardiovascular exercise. It's easy to jump on the treadmill or elliptical trainer and type in the same speed, incline, and time every session. The problem is your body quickly adapts and your return on investment quickly evaporates.
"If you're trying to maximize time at the gym or decrease your 5k time, work at a higher intensity for a shorter time," says Tony Golden of Park City, UT. "If you can get to and train at or near 85% of your target heart rate, you'll accomplish more for your overall fitness in less time."

The 80/20 Fitness Rule

2009-08-10T10:52:00.002-05:00

(We've established the 80/20 Rule for our kids!)

You’ve more than likely heard of the 80/20 rule, which is applied in nearly every aspect of life. For example 20% of the people in your rolodex take up 80% of your time; 20% of your clients drive 80% of your revenue, and so on. This concept can also be applied to health. Living a semi-disciplined life 80% of the time and cutting loose the other 20% will allow you to achieve a great looking and healthy YOU!

Too often we are looking for those “secrets” that will allow us to kick the 80% to the curb, and live large 80%. There are many tips & tricks that I carry in my fitness bag, but without living a healthy lifestyle these 5 of 7 days, the “secrets” don’t have much of an effect.

I recently was studying some google analytics, searching for common phrases people search for, related to fitness. Not a massive surprise, but one of the most searched phrases was diet and/or diet pill. This reminded me of the saying, “The longest road you’ll ever take is a short cut”, that’s exactly what diet pills, fad diets and extreme exercise are… a short cut!

So how do I look 32, when I’m 42? It’s really very easy… the 80/20 rule and habits (it only takes 21 days to form a habit!!) I am talking about a foundation that I believe will allow you to reach all your goals.

1. Nutrition
2. Exercise
3. Social Support
4. Right Mental Attitude

I get sooooooo tired of friends, family and fellow workout buds wanting to know which weight loss supplements are the best. The Best “Supplements” are listed above and below:

You DO Not have to get caught up in the minutia of training…
Instead focus on the macro picture.

1. Don’t eat garbage… Eat as close to mother nature as possible, i.e. an apple, baked potato, oats, etc
2. Get involved in high intensity exercise at least 5 hours a week… that’s only 4% of your waking hours!!
3. Find a workout buddy and/or friends that live the lifestyle you want to emulate… limit your time with the 5-day a week booze hounds you went to college with
4. Health & Wellness truly are a journey… mix it up, try new things that EXCITE YOU, not just the latest and greatest things you see on TV and in the mags!

Remember, it only takes 3-weeks to establish a habit for a lifetime. Do yourself a favor and get started today.

2009-07-24T17:38:00.002-05:00

Mother nature certainly moves in mysterious ways. As recently as a few years ago, mainstream medicine would have dismissed the idea that arthritis and inflammation symptoms could be managed by diet… yet recent advances in nutritional science have revealed some amazing new evidence, suggesting more than a passing connection between certain foods, joint pain and inflammation.

That’s great news for the millions looking for an alternative to prescription and over the counter drugs to manage arthritis, joint pain and inflammation. It’s truly as simple as making changes to your daily diet, to effectively manage and/or lessen your pain and inflammation without the nasty side effects of pharmaceutical medications.

Healthy omega-3 fats, EPA and DHA can also help manage arthritis symptoms by acting as a natural anti inflammatory. Omega-3 fats found in fatty fish (for example salmon, mackerel and sardines), nuts and green leafy vegetables are clinically proven to relieve joint pain and stiffness associated with rheumatoid arthritis. However, there is a flip side to this pillow. Omega-6 fats such as arachidonic acid, found in animal foods, are actually known to increase inflammation and pain by activating inflammatory pathways in the body. On top of that, the modern North American diet contains an imbalanced ratio of omega-6 to omega-3 fats which is linked to many chronic diseases including arthritis. Consequently, animal products such as milk and dairy should be limited in any diet, in particular people suffering from chronic pain and/or inflammation.

Citrus fruits contain a special group of anti-inflammatory compounds called polymethoxylated flavonoids. Flavonoids are a group of more than 4000 antioxidant compounds that give fruits and vegetables their color. The flavonoid compounds found in citrus fruits, for example tangeretin, sinensetin, and nobiletin also have anti-inflammatory effects. Nobiletin in particular is an exciting new discovery in natural arthritis treatments, as it also reduces cartilage breakdown in osteoarthritis and rheumatoid arthritis. In fact, this substance is so potent that its therapeutic effects rival prescription arthritis drugs such as corticosteroids.

In addition to your diet, there are many natural supplements that help to reduce arthritis symptoms; the most common are green shell mussel, glucosamine, chondroitin and MSM. Chondroitin belongs to a group of compounds called glysaminoglycans (GAGs) which are an essential component of cartilage. Glucosamine is vital for the production of GAGs and other compounds that make up cartilage. Both glucosamine and chondroitin are believed to protect the body against cartilage breakdown, help to maintain and rebuild healthy joints and reduce pain due to arthritis. However, although these products are big sellers, recent studies have questioned their effectiveness in managing arthritis symptoms. One ingredient that has proven itself in worldwide clinical studies time after time, is Green Shell Mussel Oil which actually down regulates the inflammatory response.

By using natural joint supplements in concert with a diet containing anti-inflammatory foods, your body is obtaining the correct nutrients to combat the root causes of joint pain: inflammation and cartilage breakdown. Together these recommendations are a safe and effective combination to help combat the painful symptoms of joint pain, arthritis and chronic inflammation.

Pilates For Life!

2009-07-17T17:40:00.003-05:00

I'm a hard core pilates lover, well maybe not hard core, but I do it once a week (with my wife, pictured above) on the reformer machine and my flexibility and core strength are... Sweet!

With regular committed Pilates workouts you can expect to:

Improve strength, flexibility and balance
Tone and build long, lean muscles without bulk
Challenge deep abdominal muscles to support the core
Engage the mind and enhance body awareness
Condition efficient patterns of movement making the body less prone to injury
Reduce stress, relieve tension, boost energy through deep stretching
Restore postural alignment
Create a stronger, more flexible spine
Promote recovery from strain or injury
Increase joint range of motion
Improve circulation
Heighten neuromuscular coordination
Offer relief from back pain and joint stress
Correct over-training of muscle groups which can lead to stress and injury
Enhance mobility, agility and stamina
Compliment sports training and develop functional fitness for daily life activity
Improve the way your body looks and feels

What age group is Pilates for?

Pilates can be beneficial for virtually all ages, fitness levels and body conditions. The method is like a bridge between physical fitness and physical therapy, and can be adapted, modified and customized for individual needs. Some advanced moves and sequences seem to demand youthful energy yet others are manageable for even the frailest physique. It's more about fitness condition than age. One's chronological number doesn't necessarily limit one's movement capabilities - sometimes an 80 year old can perform contortions on the Cadillac while a 20 year old struggles with a simple roll up!

Joint Pain... Eating Right Is The Remedy

2009-07-13T14:03:00.004-05:00

New Secrets For Fighting Inflammation

What’s the secret? Eat right! You can control how old you look and feel…

The body of evidence pointing to inflammation as a common thread among chronic illnesses is at a minimum… MASSIVE; ailments such as heart disease, asthma, Alzheimer’s, and arthritis can be directly linked to the body’s over active response to inflammation.

Main stream media articles seem to continually tout the plethora of new anti-inflammatory medications, which tend to address symptoms versus the root causes of inflammation.

The reality is that healthy lifestyle changes, including proper nutrition, supplementation and exercise, play a huge role in preventing and/or mitigating the body’s inflammation response.

Inflammation and Diet

For 2,200 years until 1805, medicine was generally practiced according to the ancient Greek physician Hippocrates (460-377 BC), the founding father of natural medicine. Hippocrates taught that the first and foremost principle of medicine must be to respect nature’s healing forces, which inhabit every living organism. He considered illness a natural phenomenon that forced people to discover the imbalances in their health. He believed that poor nutrition and bad eating habits are directly related poor health and early death.

Food provides the nutritional building blocks for both pro- and anti-inflammatory substances.

You need pro-inflammatory substances to fight infections. You also need a balance of anti-inflammatory substances to turn off the inflammatory process – otherwise, you have inflammation wreaking havoc in your body like a bull in a china shop, causing tissue injury and ultimately leading to chronic diseases/s.

Pro-inflammatory foods will increase inflammation, increase your pain from the inflammation and may also raise your risk for chronic disease. Loading up on junk foods, high-fat meats, sugar and fast foods will increase inflammation in your body. This is partially due to the unhealthy fats used in preparing and processing these foods, especially trans fats and saturated fats. Processed meats such as lunch meats, hot dogs and sausages contain chemicals such as nitrites that are associated with increased inflammation and chronic disease. Anti-inflammatory substances are the antidote, in the form of Omega-3 fatty acids, i.e. salmon, sardines, mackerel, walnuts, flax seed oil, and others.

Anti-inflammatory

Over all, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods. Here are some tips:

• Breakfast might be oatmeal served with fresh berries, with a cup of soy milk.
• Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of junk food.
• Eat more fish and minimize fatty red meat.
• Stay away from deep fried foods and bake or stir fry your meals with olive oil instead.
• Choose green, orange, and yellow vegetables.
• Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.
• Add Ginger, Rosemary and Curry (Curcumin, turmeric) to your foods. They are anti-inflammatory.
Anti-inflammatory supplements
• Omega-3 essential fatty acids like those found in pharmaceutical grade Pernax (www.pernax.com) EPA and DHA Found in fish oils are essential building blocks for the body's anti inflammatory prostaglandins
• Green tea extract : the antioxidant polyphenols in green tea had antiinflammatory properties by inhibiting Cox-2 and TNFa. Take 500 mg of Green tea extract daily or drink Organic Green tea, caffeine free daily. Proanthocyanidins in Grape seed extract work through similar mechanisms. Take 100- 200mg daily.
• Vitamin C: This antioxidant and anti-inflammatory nutrient also helps rebuild tissue to replace what has been injured. The body needs vitamin C to make collagen, a key protein forming tissue, and cartilage, which makes up the pads cushioning joints from impact. Low levels of vitamin C can result in fatigue and irritability. More severe long-term deficiencies can lead to easy bruising and rheumatic symptoms.
• Vitamin E: The body's principal fat-soluble antioxidant is also an anti-inflammatory nutrient. Inflammation generates hazardous molecules called free radicals, which further stimulate the inflammatory process. So, just as antioxidants neutralize free radicals in heart disease, they temper free radicals in inflammation as well. Studies have found that natural vitamin E supplements can significantly lower blood levels of C-reactive protein, a substance that both promotes inflammation and also reflects the body's overall inflammatory state. Other research has shown that vitamin E supplements ease pain and stiffness in people with rheumatoid arthritis.

Keep in mind that inflammation starts with a proper diet! Skip all of the omega-6 cooking oils and instead use olive oil, rich in omega-9 fatty acids. The omega-9s are anti-inflammatory, and they enhance the anti-inflammatory benefits of omega-3 fish oils.

Eat right for longevity!

The K.I.S.S Workout - Part 1

2009-06-16T14:14:00.002-05:00

The keep simple principle, is primarily aimed at the person who is interested in the health benefits offered by a balanced wellness program. What I recommend is that everyone find something they enjoy and do just that... enjoy the benefits of a healthy, manageable lifestyle.

If you remember nothing else-remember this, there are no magic potions, and very few unusual reasons people gain excess weight or are unhealthy. People get fat because they eat more calories than they burn for one reason or another. Your wellness program should be able to address these issues, to effectively get you started on your lifestyle management program.
The Cardinal Rules
Genetics - You cannot control your DNA and body chemistry! However, don’t use this as an excuse. Genetics factor in as a tendency, not as a lifetime fat sentence.
·
Diet - You have the ability to control and modify what and when you eat.
·
Exercise - In moderation and in conjunction with a sound and balanced diet.

It requires 3,500 calories to gain one pound. Simply stated, if your body requirements are around 14,000 calories weekly and you’re eating 15,000 calories a week, on a consistent basis, your weight will increase 10 pound or so a year.

I always get a kick out of people who say that they gained weight because they got older. While it is true that as we age, our net caloric needs decrease slightly as our lean muscle tissue decreases, that does not explain a 38 year old, 5’10” corporate executive who weighs in at 350 pounds. Most likely he weighs that much for two reasons; he leads a sedentary lifestyle, and eats far more calories than he needs.

So what does he do to lose the weight? What miracle of modern science will work most efficiently? “...what is necessary is already known.” “...know thyself and you will know them.” (Sheehan 113)

Ibuprofen... Great New Training Supplement?

2009-06-16T10:31:00.001-05:00

Is Ibuprofen a Training Supplement?

Why is Ibuprofen often recommended as a “therapy” for runners before, during and after training and race events? It is not a HEALING agent; instead it actually inhibits cox-1 and cox-2 enzymes which are necessary for normal healing of connective tissue!

Further, why is ice recommended as a therapy for a chronic condition… it also is not a HEALING agent. After acute trauma ice may be warranted for up to 3-days (72 hours). After that it is of little use as the acute inflammation process generally ends after 72 hours.

When runners and athletes use ice and NSAIDS to complete their runs there is a better than average chance that they will eventually injure themselves in a more sever manner as these modalities serve only to block pain signals thus allowing the runner to continually injure themselves.

Instead why not get to the root of the inflammation problem and figuring out WHY the runner or athlete is having the issues they are. Consider examining external variables like terrain, shoes, training regimen and internal variables such as form, orthotics, muscle weakness or imbalances, excessive pronation or difference in leg lengths (anatomical leg length inequality).

Here’s an analogy you may want to try on for size……if you were going to kick yourself in the butt again and again, causing pain and swelling, I would ask you this, “Do you plan on engaging in this activity over and over? If you said no then I would recommend 3-days of ice and Ibuprofen. If your answer was yes, then I would recommend that we either find you soft shoes, or stuff your shorts with Charming.

With running and other athletics it is imperative that you be able to continue to “kick your own butt over and over”. Taking continuous Ibuprofen and icing just does not make any sense, although there are natural alternatives like Pernax (which actually down regulates inflammation vs. inhibiting cox-1 and cox-2 enzymes) and other Omega-3s. Although omega-3 fish oils are popular among baby boomers with osteoarthritis, many elite athletes have found that they speed the healing of overuse injuries. Soren Mavrogenis, the Copenhagen based physiotherapist for the Danish Olympic team, has for several years been recommending omega-3s to Olympians and other elite athletes, with great results.

Sidebar: Natural Anti-Inflammatory Supplements to Consider VS. NSAIDs:

Omega-3 Essential Fatty Acids: EPA and DHA Found in fish oils are essential building blocks for the body's anti-inflammatory prostaglandins (e.g., prostaglandin E1) and for turning off the body's pro-inflammatory cytokines (IL-1, IL-6, and TNFa). In addition, omega-3 fatty acids block the activity of an enzyme that breaks down joint cartilage.

Coenzyme q-10: CoQ10 is used by the body to transform food into adenosine triphosphate (ATP), the energy on which the body runs. CoQ10 is a powerful antioxidant that protects the body from free radicals. It helps preserve vitamin E and is the major antioxidant of cell membranes. CoQ10 also modulates immunity.

Vitamin E. Vitamin E helps regulate the increase in Cox-2 and prostaglandin E2 with aging. Vitamin E also turns off nuclear factor-kB (NF-kB) and activator protein-1 (AP-1) - compounds that turn on inflammatory genes. (Vitamin B complex, vitamin C and E worked synergistically to reduce inflammation)

Author: Tony Golden, Adventure Racer, Author, Fitness Publisher and Fitness Fanatic living and training in Park City Utah.

Disclaimer: I am not a doctor - just a die-hard adventure racer and fitness fanatic who continually researches, and has had great success & miraculous results by implementing an anti-inflammatory diet and natural supplementation.

Baby's Brain Food

2009-04-30T23:21:00.001-05:00

Your Baby Deserves The Best

2009-04-17T19:43:00.000-05:00

Soap Box... Hopefully you’re not sitting around waiting for the government to bail you out, because it isn’t going to happen! This is a “Bootstrap” economy and the spoils are going to go to those of us that push forward no matter what the obstacles.

Think about this… a total of 2.7 million jobs evaporated in 2008, the worse job loss in over 40 years, and the ache of the recession is only getting worse as over 10 million Americans search for work.

It doesn’t matter if you turn on CNN, FOX, ABC, NBC, read the morning newspaper or live under a rock: The forecast is the same everywhere you turn and even if you’re a glass half full kinda person, it’s difficult to stay upbeat some days. I guess the up-tick of all this coverage is it creates a universal theme… we’re all in the same boat, it’s sinking fast and you better have a contingency plan my friend.

Having said all of that, my response to the present situation is thus, “When life hands you lemons…” Well you know that rest of that old cliché, but none-the-less it’s still very relevant!

My grandfather was very fond of saying, “If you’re not part of the solution, you’re part of the problem.” My business philosophy has always been to have a business and personal exit strategy, have a contingency plan. But, even if you don’t have a plan today, don’t just sit around feeling sorry for yourself, get off your duff and re-invent yourself! It’s the ONLY option.

But what can I do about it? Slam on the brakes, and stop being a victim of the economy. Become a hunter and take control of your life! Create your own Personal Bailout Plan and seriously consider becoming your own economic stimulus package by starting a small business.

There is a growing groundswell in America, taking place in garages and in extra bedrooms that have now become the Executive Suite. According to a recent US Census, 49% of all US businesses are now home based, and 60% of those are self-financed. The common theme among most of those surveyed was that they didn’t want to have their future and security being dictated by “The Man”.

If you have ever considered the possibility of being your own boss, having a 20-foot commute instead of a two hour commute, wearing your pajamas to board meetings, and having a lifestyle that allows you to spend more quality time with your family and declare your independence from the tyrannies of corporate America, now is that time.

Timing is everything. If you feel your job may be on the upcoming chopping block start planning today. If you have savings, a 401k and/or access to seed capital you should begin planning an exit strategy. You can find a lot of great information at www.SBA.gov.

If you have the luxury, be proactive and begin planning part time in the evenings and create a business plan on what you could do using your strengths and skill set to work for yourself. If you haven’t read 4-Hour Work Week, you should, it’s a great guide book for transitioning from a 40+ hour a week paycheck, to a lifestyle of financial freedom and most importantly personal freedom and OPTIONS.

Don’t fall prey to get rich quick schemes, multi-level marketing or the host of online “Start Your Business Today and Retire Tomorrow” ploys, the biggest mistake you can make is to take a shotgun approach to your future. To make the leap you need to focus, leverage your skills and most importantly avoid short-cuts. Use common sense, exercise due diligence and remember, if it sounds to good to be true… I know, enough with the clichés!

Spring into your bikini... Via fitness

2009-04-17T18:17:00.004-05:00

If the longer winter finds you 10 pounds heavier than you were last fall, and the thought of being seen in your swimming suit brings tears to your eyes and a overwhelming sense of panic... don't freak!

* My first bit of advice... focus on any thing BUT weight-loss, i.e. eating healthy, regular exercise, and if you really are hell bent on causing double takes at the pool, you'll need to ramp up the amperage! You don't get rich by sitting at home, and you don't get a six pack of abs by sitting on your butt.

* Remember, it's only healthy to lose about 1 pound of fat per week. One pound of fat is equal to 3,500 calories. So, in order to lose a pound of fat per week, you have to burn 3,500 calories more than you eat. This should be a combination of calorie reduction and increased exercise. For example, if you want to lose a pound a week, you could burn an extra 200 calories a day through exercise and reduce your daily food intake by 300 calories. Daily calorie intake should never go below about 1,200 - 1,600 a day, burn any more than that and your body will think it's starving and hang onto its fat stores like there ain't a meal in sight.

* There are a plethora of diets that promise fast weight-loss, the downside is that your actually losing water and muscle; NOT smart! Besides being unhealthy (and potentially life threatening), water loss is only temporary, once you begin eating normally again, the water weight will be back. Losing muscle is COUNTER PRODUCTIVE because it slows your metabolism, basically turning off your body's natural calorie burning furnace. Fat loss requires a commitment to eating right and leading a healthy, active lifestyle. If it sounds to good to be true... well, we've talked about that before.

* Concentrate on making physical activity a part of your daily routine. Walk, bike, skate, dance, sign up for an aerobics class, buy some dumbbells, rent a few exercise videos-- but make sure it's something you'll stick with and that you ENJOY!

Instead of wasting precious energy worrying about losing weight; get outdoors, be active, hit the gym, run after your kids, do some gardening -- the weight loss will follow! And if you truly want to turn heads... be prepared to work your ASS off.

Cheers for now -

TonyG

Pernax Effect

2009-04-17T17:08:00.001-05:00

PERNAX

2008-12-31T17:12:00.003-06:00

As we hydroplane into 2009, I'm totally stoked to introduce the world to a new product I've decided to get involved with. Over the years I've tried everything from anabolic steroids; to creatine; to andro and everything in between. Some worked better than other, some worked WAY to well and some weren't worth the bottle they came in. In 20 years I've never actively got involved with selling or promoting any specific product... until now.

We will officially launch PERNAX next week, and If you're over 35 years old, active and care about your health... I suggest you consider it. My involvement came after a long time friend sent me some and asked me to give it a go, knowing that I had slowed my training down a bit over the last 5-years due to multiple injuries and passing "over the hill".

PERNAX has literally turned my training clock back to my mid-thirties when I was still running sub 22 minute 5k races and benching 315 pounds for reps. Check out the video and the website and if you're interested try it risk free for a month, you'll be glad you did.

That's all I have to say about that.

Here's to an incredible 2009, great health, a little wealth and a LOT of happiness.

Tony

Make It A Lifestyle Not A Resolution!

2008-12-26T13:31:00.002-06:00

MAKE YOUR NEW YEAR’S RESOLUTION REALITY

For millions of Americans it’s an annual tradition to begin a strict fitness and diet program on the first of Every Year. However, more often than not, we set ourselves up for failure by working toward virtually impossible goals. The easy fix… Keep your New Year’s resolutions attainable.

1. Add 500 – 1,000 steps to your day. This can be accomplished by parking further away from your destination, taking the stairs instead of the elevator and taking a brisk walk on your lunch break.

2. Lower your cholesterol by twenty points. Your cholesterol level is directly linked to your lifestyle. Resolve to lower your intake of saturated fats and/or fried foods.

3. Jump Start your diet. Make small changes that will really stick, such as committing to consume at least one additional glass of water a day and remembering to have a small, healthy snack in between meals… And exercise portion Control.

4. Find an “Active” buddy. Aim to find someone with similar goals to yours for encouragement to stay on the rails and committed to making health and fitness part of your lifestyle!

5. Bite-sized chunks. The easiest way to eat a cow is, “One bit at a time”! Don’t bite off more than you can chew, start of slow and work your way to your goal… you’ll avoid burnout and commit to a long addiction to health and wellness.

Kicking It Old School Style

2008-12-22T08:24:00.005-06:00

It's amazing how much progress can be made in a year! Last year at this time I was tipping the scales at 235+ pounds, fast-forward 12 months and I'm now around 225 pounds. Don't let the weight loss fool you though, I've lost more than 10 pounds of fat - and gained some calorie burning muscle as well. The recipe: Intensity, the 80/20 rule and a pinch of discipline!

Today's workout began at 5:50 am, with a20 mile bike ride, followed immediately by a 5k run and 20 minutes of stretching and resistance training... all in 1.5 hours! Multiply that by 5 and you're only in for 7.5 hours a week! Considering the average American spends almost double that watching TV it's not that hard to wrap your mind around how it's not only possible to achieve - it's almost impossible to fathom that people would rather watch TV than maintain the most important piece of equipment you own!

I guess the take away from today's rant is thus: Perspective... people have ample time to sit in front of the TV for 15 hours per week, but can't fit in exercise - does not compute. As we skip into 2009, don't worry about making time - just re-jigger the time you already have and throw 4 or 5 hours of TV time at a tuning up your bod!

Feel free to email me for information on how to get started or for nutrition advice!

A Health & Wellness Panacea?

2008-12-15T14:26:00.005-06:00

Global warming, Ozone holes and UV Rays… all lead to sunburns and melanomas right? Not quite, Collaborative Push took this deadly trifecta and turned it into the world’s most powerful anti-inflammatory marine oil and effective omega-3 supplement!

For 700 years the native Maori people of New Zealand have included the Green-Lipped Mussel as an integral part of their diet. This mysterious and unique mussel is known scientifically as “Perna Canaliculus” or PERNAX to consumers.

What does that have to do with a hole in the Ozone layer? Everything…

Discovered in the 1970s, the Arctic ozone hole is mostly a seasonal phenomenon. The ozone hole occurs during the Antarctic spring, from September to early December, as strong westerly winds start to circulate around the continent and create a bizarre atmospheric container.

Towards the end of spring in the southern hemisphere (mid-December) the warming temperatures cause the container to break up; ozone-rich air from the surrounding area comes flooding in and masses of ozone-depletion process shuts down, temporarily lowering the ozone protection in areas of South America and New Zealand by up to 10%...

This loss of protection above the pristine Marlborough Sound region of NZ creates intense UV exposure which causes all organisms living in this environment to adapt. This adaptation and nutrient-rich surroundings, is what gives the green lipped mussel and PERNAX its rare combination of lipid groups and unique Omega-3 polyunsaturated fatty acids.

Many illnesses can be attributed in part to inflammation. Man-made anti-inflammatory products have proven themselves to be potentially dangerous. Doctors, researchers and scientists around the globe are recognizing and embracing the significance of omega-3s for heart health, joint strength, pre-natal brain function development, and overall well-being.

Studies have shown that diets high in omega-3s can safely assist to reduce pain and illnesses associated with heart disease, cirrhosis of the liver, asthma, rheumatoid arthritis, osteoarthritis, depression, dry-eye, psoriasis, and allergies.

New Zealand greenlip mussels are shown to have the highest concentration of omega-3 essential oils on the planet.

The visionaries and co-founders of PERNAX have literally found the silver lining in the Ozone hole. www.pernax.com

Over Forty Top-10 Super Foods!

2008-12-11T08:50:00.004-06:00

The best guidelines for the anti-aging diet are: keep your calorie consumption and saturated fat intake down; eat plenty of wholegrain, oily fish and fresh fruit and vegetables; and cut down on salt and sugar. In addition, there are specific foods that have a roll in anti-aging and that you should regularly include in your diet...Avocado: Monounsaturated Fat, lowers bad cholesterol, great source of vitamin E and awesome for your skin!

Berries: All black and blue berries such as blackberries, blueberries and blackcurrants contain phytochemicals known as flavonoids-powerful antioxidants which help to protect the body against damage caused by free radicals and aging.

Cruciferous vegetables: The family of Cruciferous vegetables includes cabbage, cauliflower, broccoli, kale, turnip, Brussels sprouts, radish and watercress. Cruciferous vegetables give the body an assist in its fight against toxins and cancer. You should try to consume at least 4-0z of these vegetables on a daily basis. If possible, eat them raw or very lightly cooked so that the important enzymes remain intact.

Garlic: Eating a clove of garlic a day (row or cooked) helps to protect the body against cancer and heart disease. The cardio protective effects of garlic are well recorded. A study at Tasgore Medical college in India suggested that garlic reduced cholesterol levels and assisted blood thinning more effectively than aspirin, thus helping to reduce the risk of heart disease.

Ginger: This spicy root can boost the digestive and circulatory systems, which can be useful for older folks. Ginger may also help to alleviate rheumatic aches and pains.Nuts: Most varieties of nuts are good sources of minerals, particularly walnuts and Brazil nuts. Adding nuts to your diet (sprinkle them on salads and desserts) can enhance the functioning of your digestive and immune system, improve your skin help control prevent cancer. Nuts may also help control cholesterol levels.

Soya: Menopausal women might find that soya helps to maintain oestrogen levels. Soya may alleviate menopausal hot flush and protect against osteoporosis and heart disease. Look out for fermented soya products, which are more easily digested, therefore more nutritional, and do not generally cause food in tolerances.

Whole meal pasta and rice: Comple carbs provide a consistent supply of energy throughout the day and should make up the bulk of your diet. Wholemeal pasta is an excellent complex carbohydrate. It is high in fiber and contains twice the amount of iron as normal pasta. Brown rice is another recommended complex carbohydrate, which is high in fibre and B vitamins.

Watermelon: Both the flesh and seeds of the watermelon are nutritious so try blending them together in a food processor and drinking as a juice. The flesh contain vitamins A, B and C ; the seeds contain selenium, essential fats, zinc and vitamin E, all of which help against free radical damage and aging.

Water: Drink at least 8 glasses of water every day in order to remain healthy. Water helps us to get rid of the toxins and unwanted waste materials from your body.Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices skim or low fat milk, broths, sparkling water, and teas. You can also get fluids from foods, especially those that are liquid at room temperature. Try gelatin, froze yogurt, soups, watermelon, pickles, oranges, lettuce, tomatoes, etc.

Post Training Nutrition - Breakfast

2008-12-10T10:37:00.003-06:00

You may have finished your workout, but you are not done training! Recovery is crucial to maximize the benefits of an intense workout. Without proper recovery, you are more prone to injury, chronic fatigue, soreness and illness.

Your post-workout meal will probably be the most important meal of the day. After a workout, your body is in a catabolic state - your muscle glycogen is depleted and increased cortisol levels are beginning to break down muscle tissue. To reverse this downward spiral,, eat a meal with quickly digestible carbohydrates and amino acids to promote muscle repair and replenish glycogen stores.

A typical post workout boost for me looks like this:

16-oz of fruit smoothie made with yogurt, peanut butter, 1/4cup choc milk, 6-strawberries, 1-banana and 1-2-cup of uncooked rolled oats blended with ice.

Don't ignore your body or hunger. When you skip meals because you're too busy to eat or you're trying to avoid eating, you'll just overeat when you do finally sit down to a meal!

Back to Training

2008-12-09T18:06:00.004-06:00

Started training for Feb, March and April adventure sprint series that include 5k run, 15k bike, swim/water and wonderful mystery events. My daughter Waverly and I took first in her age class this fall and 2nd across all ages groups - in just under an hour.

This next series will be of the grown-up variety, so intensity level will be ratcheted up a bit, i.e. 20k a week running varied terrain, 60-miles a week in the saddle and 1,000 yards a week in the pool... I smell lean, mean fighting machine by the end of Jan.

The down side to all this training will be a 1-day per week limit on Sam Adams premium Boston Lager, but well worth the price as spring rolls around, shirts come off and heads begin to turn (at least in my wildest dreams ;-)

My wife reminded me the other day that 80% of my personal body fat goals will be met by what I don't put in my mouth, not by how many miles I log in :-(

If you're a fellow 40+ fitness buff, remember to STRETCH, FLEX and POUND THE ABS! Anyone interested in kicking their diet up a notch to achieve body fat of less than 10% for guys and 15% for the ladies, give me a ping - I love doing it just for fun. Cheers and God bless -

The Evils of Holiday Eating

2008-12-08T10:31:00.007-06:00

Does your eating plan go right out the window during the Holiday season? It doesn't have to, with just a little forethought and a tiny bit of will power, you can enjoy the holiday food fest and come out the other end lighter than when you went in ;-)

1. You gotsta be sure to eat at least five servings of fruits and vegetables each day. Studies show that people that eat the most fruits and vegetables have the lowest chance of developing or dying from cardiovascular disease. These wonder foods also lower blood pressure, lower cholesterol and are packed with vitamins, minerals and phytonutrients.

2. Fill up on fiber, opt-in for whole grain foods, such as barley which is very high in fiber. Fiber not only keeps your blood sugar at a steady state and keeps you satiated, it also reduces both cholesterol and an inflammation associated with increased risk of heart disease.

3. Substituting plant protein for animal protein can reduce the risk of cardiovascular disease. Try vegetarian lasagna, meatless soups or bean burritos topped with low-fat cheese, diced tomatoes and lettuce.

4. Limit liquid calories. Research shows that consuming a calorie-dense beverage, such as eggnog or too many smoothies doesn’t cause you to eat less. Over time, this can lead to weight gain.

5. If you have trouble giving in to just one more Christmas cookie, get them out of the house and out of your workspace. Save your treats for family gatherings or other special events.

6. Think ahead! Don’t leave your meal choices to chance, or to the menu at Chillis... plan ahead and bring a snack with you, or limit yourself to only one meal per week at restaurants.

7. Never go to a party hungry. Consider having a light snack before leaving to help curb your appetite and cut down on the amount you eat.

8. Don't deprive yourself. You can enjoy small “treats” on occasion without wreaking havoc on your heart-healthy lifestyle. The key is to enjoy small portions and not go crazy!

9. The holiday's doesn't have to be all about eating, focus on time spent with family and friends and not just stuffing your face... you'll feel better, less guilty and go into the new year feeling a little lighter around the waste.

10. All Things in moderation goes a long way to a sustainable lifestyle!

The Skinny on Fat

2008-12-07T11:30:00.002-06:00

I could bore you with a bunch of crazy gibberish about LDL, HDL, monounsaturated, polyunsaturated, molecular structure, physiological effects, leakotrienes, prostaglandins, OMEG-6, linolenic acid, blah, blah, blah. To what end? You won’t remember and you’ll get confused, so lets skip the headache and keep it simple.

The fats most commonly found in food are triglycerides. Remember this, unlike men, not all triglycerides are created equal.

Saturated Fats: Mostly Bad

Some tryglycerides are made from saturated fats. These fats have molecules that are densely packed; hence they are generally solid at room temperature.

Not all saturated fats are bad. They are components of structural fat that surrounds and protects the internal organs. Your body also used saturated fats as energy and fuel.

Unsaturated Fats: Okay in Moderation

These crazy guys tend to be liquid at room temperature and come in two convenient types; polyunsaturated and monounsaturated.

Monounsaturated fats are found in olive and canola oils. They are better than saturated fats, but fall short of the polyunsaturated fats. Your body being the wonderfully complex machine that it is could produce the saturated and monounsaturated fats you need even if you could eat fat free diet. That’s where essential fatty acids come in, these folks are known as polyunsaturated fats.

Polyunsaturated fats are found in corn, sunflower, cottonseed and safflower oils, as well as nuts, fish oils and soybean oils. As a rule of thumb we are advised to take no more than 10 percent of our daily caloric intake in polyunsaturated fats.

Tricky Fats

Trans fats: Very, Very bad indeed. What are they you ask? Hydrogenated polyunsaturated oils, which are technically at this point monounsaturated, yet still solid at room temperature. Keep a watchful eye out for food supposedly low in saturated fat, but sporting the much-feared word hydrogenated. This bugger will be full of trans fats, which is really no better than lapping the grease out of a recently used bacon filled skillet. TRANS FATS = BLOCKED ARTERTIES!

Cholesterol

LDL is the nasty culprit known as “bad” cholesterol. LDL is the highest percentage of cholesterol in most folks and is associated with the highest risk for developing heart disease.

HDL are the studs tasked with picking up the already used cholesterol and hauling the crap to the liver for elimination.

Theoretically, in a person with a moderated-balanced diet, this is how cholesterol should work. However, for those of us who overload our system with fat, our arteries become saturated with cholesterol. Now the crazy bastard LDL has little choice but to deposit cholesterol in or on the walls of our arteries, where teamed with oxygen, it forms plaque. At this point we hope that HDL is able to ride in and save the day by carrying of the offensive intruder to the liver for elimination. Because many of us eat a diet high in saturated fats and lead sedentary lifestyles, we risk beating our HDL to the ground with and unmanageable workload.

Bottom Line on Cholesterol

You have to cut down on saturated fats, read your labels, stay clear of trans fats and get your butt out there and exercise baby! Do not starve yourself though, or stay clear of all fats! The biggest mistake people make when trying to lose weight and lower their fat intake is to stay away from fatty foods altogether. Always remember that you’re trying to change your body composition and that weight is not the pivotal factor here, losing fat is. The key is to not go on ridiculously low calorie diets, because your body will react by going into starvation mode to survive on what calories you’re giving it. Secondly you will lose muscle, which will make it even harder to lose fat.

2008-12-06T15:50:00.003-06:00

Vitamins

I’m feeling sassy now, so why not tackle and tickle another industry, the multi-billion dollar business of vitamin supplements. Vitamins are essential to the normal functioning of our bodies. They are key for growth, vitality and general well being.

Many people operate under the misconception that vitamins can replace food. They cannot! In fact a little known factoid, that probably 75% of the vitamin popping junkies out there don’t consider is that vitamins CANNOT be assimilated without first ingesting food. Vitamins help us to regulate metabolism, help convert fat and carbohydrates into usable energy and assist in forming bone and tissue. You’re probably saying, “fantastic then, why shouldn’t I be scarfing down all the vitamins I can get my grubby little hands on”?

Consider this, vitamins, as pills should be taken as a supplement. Most of us don’t get enough vitamins in our diets because we are a society on the go, and often times what we eat is not a balanced diet, and vitamins have the potential to help fill in the nutritional gaps. However, many people don’t understand that all the “MEGA” doses of vitamins they are ingesting could be doing more harm than good. The body only needs so much of anything, and giving it 10 times, or in some cases 100 times more than it needs of any substance can be quite taxing on the kidneys and liver. This can also be potentially toxic to the body over time.

I’m not saying categorically that taking vitamins is not good for you dude. Not so! But like anything else, too much of a good thing generally isn’t a great thing. A good multi-vitamin is generally all that is needed to supplement an overall decent diet. Anything beyond that generally finds itself being flushed out of the body via the Urine River and into the septic system, along with your hard-earned dollars. Save yourself some money, get a good multi-vitamin... If you’re spending more than $20 to $40 per month on vitamins, you’re getting ripped off!

If you are in the market for a good multivitamin – mineral supplement, check out the tips below to make your best choice:

· “Natural” supplements generally have no nutritional advantage over synthetic.
· If you are taking medication check with your doctor for possible interactions.
· Never take a vitamin that provides more than the recommended daily allowance for that nutrient
Always check the expiration date of vitamins. Nutrients lose their potency the longer they are used after the expiration date

Remember that no pill can take the place of a well balanced diet. Do not look to your multivitamin and mineral supplement to do more than they are designed. They are meant to do exactly what they suggest…supplement an otherwise balanced diet.

To answer the question before it's asked... the only supplementation I do at this time is Vemma and PERNAX (www.Pernax.com), an amazing combination of the world's best liquid vitamin and nature's most powerful all natural anti-inflammatory wrapped around an amazing Omega-3 supplement found only in New Zealand.

2008-12-04T08:36:00.003-06:00

Sound Bite Fitness is primarily aimed at the person who is interested in general health benefits offered by a balanced wellness program. That isn’t to say that I don’t fully appreciate and recommend more sports specific routines or orientation. I do! What I recommend is that everyone find something they enjoy and do just that... enjoy the benefits of a healthy, manageable lifestyle.

If you remember nothing else-remember this, there are no magic potions, and very few unusual reasons people gain excess weight or are unhealthy. People get fat because they eat more calories than they burn for one reason or another. Your wellness program coordinator should be able to address these issues, to effectively get you started on your lifestyle management program.

The Cardinal Rules

· Genetics - You cannot control your DNA and body chemistry! However, don’t use this as an excuse. Genetics factor in as a tendency, not as a lifetime fat sentence.

· Diet - You have the ability to control and modify what and when you eat.

· Exercise - In moderation and in conjunction with a sound and balanced diet.

It requires 3,500 calories to gain one pound. Simply stated, if your body requirements are around 14,000 calories weekly and you’re eating 15,000 calories a week, on a consistent basis, your weight will increase 10 pounds or so a year. I always get a kick out of people who say that they gained weight because they got older. While it is true that as we age, our net caloric needs decrease slightly as our lean muscle tissue decreases, that does not explain a 38 year old, 5’10” corporate executive who weighs in at 250 pounds. Most likely he weighs that much for two reasons; he leads a sedentary lifestyle, and eats too many fats and sugars on a consistent basis. So what does he do to lose the weight? What miracle of modern science will work most efficiently? “...what is necessary is already known.” “...know thyself and you will know them.” (Sheehan 113)

Maintaining Your New Lifestyle

· Make it enjoyable. If you do something you like, you’ll keep doing it. I personally hate every piece of cardio equipment known to man. I do however love basketball and tennis, so those are my cardio fixes. Stay away from what’s popular with everyone else. Always pick an activity that has the potential to peak and keep your interest long term.

· Reward yourself! Dr. Patricia Dubbert, Chief Psychologist at the VA Medical Center in Jackson Mississippi says, “...we never outgrow the need for positive incentives.” Decide on the reward for a specific goal and go for it!

· Make it a habit! Schedule your time and days of the week to exercise.

· Be flexible. If you were planning to run outdoors that day and it rains, don’t use that as an excuse to do nothing, get your butt inside and try something different, like a stair climber or treadmill.

· Walk the Talk! Everyone of us has argued about whether we want to exercise or sit at home all evening with a frosty beverage. The successful exerciser is the one who goes and gets it done, in spite of the ear splitting decibels at which their coach potato voice yells at them to stop and go home for some chips, salsa and Sam Adams beer.

· Remember the goal is to balance mind, body, and spirit. Vanity alone will never sustain a long term commitment to exercise. “...know thyself and you will know them.”

The program can be anything you want it to be. You are the programmer in the end. Always keep in mind the key is LONG TERM COMMITMENT, and that requires a happy medium between the exercise and the exerciser. The goal is to create a win-win situation, to DO SOMETHING ENJOYABLE that will benefit your fitness level, and snowball into the rest of your daily life.

Soundbite Fitness

2008-12-03T11:32:00.005-06:00

I am constantly fielding a million questions concerning my opinion on a myriad of wellness related topics. These range from the latest “Wonder” supplement to hit the market, to how many sets of lat-pull downs are necessary to maximize your potential in order to realize that highly prized Y shaped back. I usually issue roughly the same response to each query, “There are no stupid questions, only stupid people who ask questions.” (Kidding) Honestly, I usually submit to these clients that there is no one supplement to help you achieve all your fitness goals, or any one program that will be relevant to every individual. Regretfully, there is no miracle health aid to become fit and healthy. What is necessary is already known. What we must pursue are the deeper reasons for seeking fitness. Know thyself and you will know them.” (Sheeham, 113)

I am tired of all the crazy diets and silly exercise equipment that flood the wellness industry on what seems an almost daily basis. These programs are exclusively geared toward the “quick fix” approach to a “healthier” you. What Crap! You will never be able to diet down to a desired weight and then return to a life of stuffing your face until your stomach is pushing maximum density. The answer will always be consistently eating a balanced diet, as well as consistently exercising in moderation throughout your life. According to health and wellness expert Thomas D. Fahey EdD., “You don’t need to become a saint or go on a diet to change your weight and achieve a healthy looking, attractive body. Weightlifting, aerobic exercise and sensible eating habits are all you need to reduce your weight.” (Fahey, 203) The only down side to that bit of advice is that it’s usually easier said than done!

What is the point of all this you may be asking yourself? The point is simple really, we truly don’t need a million new and outrageous ways to stay fit. Get smart, save your money and keep it simple stupid!

Sound-bite Fitness is tailored to help you get fit and make lifestyle changes that are both easy to manage and doable on a lifetime basis. The goal is a proactive approach to achieve a balance of mind, body and spirit. Remember, like everything else in life wellness is not a goal, but a life long journey.

Getting Started

Your first step is to find someone who has traveled a few miles on the journey of wellness, and to begin educating yourself on weight and lifestyle management. I would strongly recommend hiring a personal trainer (how self serving) if you have the resources to do so. At a minimum, always consult your physician to insure you’re embarking on an appropriate exercise program. Under the keep it simple principle remember to always pick a program that will fit your lifestyle and that you truly enjoy. If you don’t, you’re likely to throw in the towel before you’re able to realize any real benefit. A few questions to ask yourself before you begin a program are:

· What kind of “Activ-ity” do you enjoy the most?

· What do you want to get out of a fitness activity?

· How much money would you be willing to invest on an activity you truly enjoy?

· Some health problems can make it unsafe for you to participate in certain activities. Always check with your physician before starting on your wellness journey.

The Personal Trainer!

As personal training becomes an established trend rather than just a luxury service for the rich and famous, more and more trainers are joining the profession. But how do you separate good trainers from those who are just so-so?

What really puts a trainer in high demand? That depends, of course, on what you’re demanding. There are numerous reasons to hire a personal trainer. Perhaps you’re looking for a drill sergeant to “abuse” you a little or maybe you’re searching for an exercise expert to hold your hand because you haven’t done anything physical since you played dodge ball on the elementary school yard. Maybe you want to train for a very specific goal, like completing your first adventure race or running the Pike’s Peak Marathon. In all of these cases, you want some professional guidance on how to get in shape quickly without killing yourself.

Whatever your reasons are for hiring a trainer, it’s a good way to learn the proper methods of working out. A personal trainer can help make the difference in the long-term success of your fitness program. You may utilize his or her talents o an ongoing basis or as consultant to get you started with a program and then to tweak the program every six to eight weeks.

All the benefits, of course, are contingent upon your finding a competent, effective trainer.

· Does the trainer have a background in exercise as evidenced by a degree in a related medical or physical science field, or through a national certification organization? (ACSM, ACE or the equivalent)

· Are they CPR certified?

· Does the trainer require a health screen or physician release?

· Always ask for references!

· Ensure the trainer has liability insurance.

· Is the trainer interested in seeing you maintain a well-rounded healthy lifestyle in all areas of lifestyle management?

· Can you afford the trainer for at least 10-12 weeks?

· Will the trainer keep a record of your workouts?

· Does the trainer have a network of professionals, such as physicians, nutrition specialists, physical therapists and other fitness and health experts?

· Are they personable, flexible and willing to listen?

Look for a trainer in your area through your athletic club, local newspapers and magazines, physicians, sports medicine clinics or friends for referrals. When shopping for a personal trainer interview a few, utilizing the above criteria as a guideline, or for free advice shoot me an email or log onto my weekly webcast.

Lifelong Wellness Made Easy

2008-08-31T10:19:00.007-05:00

Every day I'm amazed at what the human body is capable of if you only treat it right. It really doesn't take that much if you're consistent, watch what you put in your mouth and take a few preventative measures like vitamins and a few well researched supplements.

People constantly ask me if I work out for hours every day, 7-days a week, and the short answer is hell no! I've pretty much been on a maintenance routine for years now, tweaking my diet more than my workouts to achieve the body image I want at any given time.

An hour of intense exercise 5-days a week is really all it takes! Next week I'll journalize my week so ya'll get an idea of just how achievable your fitness goals really are!

Salute -

Tony

Sweat Comes In Many Forms

2008-08-30T08:31:00.000-05:00

I'm not gay, but if I were Clint Eastwood would have been at the top of my "to do" list if I was 30 years younger. A large part of that attraction is his life long dedication to staying fit, which doesn't necessarily equate to long hours in a gym, but rather a commitment to doing something active every day.

Today that activity will be mowing the lawn, which my wife and I have turned into a "Green Workout" this summer by utilizing only non gas powered tools to maintain our lawn. Utilizing a human powered push mower burns roughly 500 calories per hour, coupled with all people powered edging and trimming equates to a net sum loss of about 700 calories, or the equivalent of biking for an hour at 11.5 miles per hour!!

What I love most about the green workout is that on top of saving mom nature, we are utilizing muscle groups that wouldn't necessarily be engaged in a typical gym workout. It's functional training with the added benefit of a nicely manicured lawn.

Food for thought; how much gas/resources could you save in conjunction with unclogged arteries and trimmer waistlines by doing your own "Green Workout"?

Inflamation and Aging

2008-08-29T20:42:00.003-05:00

Now that I'm officially over the hill I'm on an anti-aging mission that cannot be stopped! I've been doing an incredible amount of research and have stumbled upon a culprit I think can actually be arrested, slowed and reversed - INFLAMMATION!

The right anti-inflammatory drug could be a panacea... treating diabetes, parkinson's, heart disease, asthma, arthritis and even allergies. Such a wonder supplement might allow us to live longer, but even more important, it would allow us to live better, increasing the odds that we could all spend our old age feeling like Dara Torres: healthy, vibrant, and vital with plenty of extra Verve. And unlike tripping and falling into the fountain of youth, a successful anti-inflammatory treatment has actually happened in our lifetime!

I'll be posting more on what exactly this wonder supplemnet is in the upcoming weeks!

www.Pernax.com is our new site

2008-08-29T20:07:00.000-05:00

Imagine if you will wanting to be rich, but not wanting to work; wanting to be the smartest, but never picking up a book; dreaming of tackling Mt. Everest, but never leaving your Nebraska farm. Will your goals be realized? Not unless you win the lottery, learn by osmosis or live in cyber-space. Regretfully this mentality seems to permeate the fitness industry today.

You cannot realistically expect to look like your favorite physique model without paying a price! Everyone wants to look like a $1,000,000 on a $100 budget. I’m sorry to be the bearer of bad news, but it’s just not going to happen. Like anything in life, beyond mediocrity, it requires hard work and resolve to have a six-pack of abs and a hard body. My clients are always telling me they want to look like Corey Everson or Jean Claude Van-damme, however once they hear the investment they have to make - suddenly their focus and priorities seem to shift back to a general health routine. (And there is absolutely nothing wrong with that)

Are we perfectible? Can we become, or be made, more nearly perfect? YES! I’m a hard-core supporter of any person whose focus is the perfect embodiment of fitness. Albeit subjective, I believe we are perfectible when we set a goal and then go out and achieve it. It does not matter what the goal is, as long as it’s realistic and once you start it, you don’t let anything detour you. However, when your pursuit of perfection starts with faulty information and unrealistic goals, with insane time lines, you are now utilizing a recipe for failure!

Once you buy into the idea that in 20-30 minutes, in only 3 days a week on Miracle Machine 2000, you will sculpt a body like Adonis or Aphrodite, you have just set yourself up for a letdown. Guess what? There is a 96.7% chance that in 80-90 minutes a week on Miracle Machine 2000, you will NOT realize rippling muscles and a washboard stomach. I unconditionally guarantee it! I know I’m not the smartest fella in the world, but I know if I have a 96.7% chance of realizing no return on my investment, I’ll skip it!

I do not want people to take this the wrong way, and believe that there are no benefits from exercising 20-30 minutes, 3 times a week, there are! What I want people to internalize is that the lean, muscular actors you see on TV don’t subscribe to a 20-30 minute routine. If you want to mirror their results, you better be prepared to mirror their routine as well. That means 60-75 minutes, 4 and 5 days a week, every week. That means eating balanced meals, drinking plenty of water and policing what goes into your body. The focus of my concern is that people quickly become discouraged when the pounds do not melt away like “magic.” I’m fond of telling my clients that, “like magic” is synonymous with working your butt off.

Am I saying to skip all the exercise wonder equipment on the market? There are no absolutes, so no I’m not saying that. My point is simply this; if it sounds too good to be true, it usually is. When you are promised a huge return on a small investment, stop and think about the logic of such a claim. Advertisers try to tap into our desire to be physically attractive, and our lack of time (motivation)? to achieve the results we desire. “We don’t need new ways to become fit and healthy. What is necessary is already known. What we must pursue are the deeper reasons for seeking fitness. Know thyself, and you will know them.” (Sheeham 113)

So, all you quick-fix junkies out there listen up. The plethora of fitness equipment you see on infomercials is oft times a decent product, but by no means a miracle solution. A consistent, well-balanced diet and SWEAT is the key. Don’t expect something for nothing, and replace the quick-fix mentality with a lifetime commitment to your health.