Monty Moran

HOW TO WIN FRIENDS & INFLUENCE PEOPLE: PART IV

2010-10-06T00:15:00.000-05:00

BE A LEADER:

HOW TO CHALLENGE PEOPLE WITHOUT GIVING OFFENSE OR AROUSING RESENTMENT

PRINCIPLE 1: If you must find fault, this is the way to begin.

Begin with praise and honest appreciation.

"A barber lathers a man before he shaves them."

"A dentist begins his work with Novocain, the patient still gets a drilling but the Novocain is pain-killing."

PRINCIPLE 2: How to criticize- and not be hated for it.

Call attention to people's mistakes indirectly.

Praise (then change "but" to "and") comment on further improvement or correction.

Lead by example.

PRINCIPLE 3: Talk about your own mistakes first.

Talk about your own mistakes before criticizing the other person.

PRINCIPLE 4: No one likes to take orders.

Ask questions instead of giving direct orders.

"You might consider; what do you think of this; What if."

Give people the opportunity to do things themselves.

Let them do it; Let them learn from their mistakes; Encourage cooperation instead of rebellion.

Giving orders produces resentment.

PRINCIPLE 5: Let the other person save face.

PRINCIPLE 6: How to spur people onto success.

Praise the slightest improvement and praise every improvement. Be "hearty in your approbation and lavish in your praise."

"Praise is like sunlight to the warm human spirit; we cannot flower and grow without it. And yet, while most of us are only too ready to apply to others the cold wind of criticism, we are somehow reluctant to give our fellow man the warm sunshine of praise." -- Jess Lair

Like training dogs.

Abilities wither under criticism; they blossom under encouragement.

PRINCIPLE 7: Give a dog a good name.

Give the other person a fine reputation to live up to.

PRINCIPLE 8: Make the fault seem easy to correct.

Use encouragement.

Let the other person know that you have faith in his ability to do it, that he has an undeveloped flair for it- and he will practice until the dawn comes in the window in order to excel.

PRINCIPLE 9: Making people glad to do what you want.

Make the other person happy about doing the things you suggest.

Be sincere; do not promise anything that you cannot deliver. Forget about the benefits to yourself and concentrate on the benefits to the other person.
Know exactly what it is you want the other person to do.
Be empathetic. Ask yourself what it is the other person really wants.
Consider the benefits that person will receive from doing what you suggest.
Match those benefits to the other person's wants.
When you make your request, put it in a form that will convey to the other person the idea that he personally will benefit.

Monty's Notes (on his notes)
Remember these are just my notes on the book. As with many great thought provoking self-improvement books, The message is different each time you listen to or read it... Well, the words don't change. Rather something inside you and your awareness changes, openness changes, readiness for the next message within the message or the need to see or hear a message that pertains to what is going on or coming up in your life occurs.
Hey, you wanna retain a message to guide you or keep a crucial idea in your head?
Review frequently, notice how you pick up different aspects of the story and review again.

HOW TO WIN FRIENDS & INFLUENCE PEOPLE: PART III

2010-09-30T00:11:00.000-05:00

Just imagine how much more productive your life could be if not only me and you read and followed these principles, but everyone. Oh wait, I'm not sure if our current society is ready. That would require losing the all powerful yet suffocating human virus. It's called EGO.
Ego causes us to go into isolation.
Really.
Think of the know-it-all, or "too proud to ask" person, or simply the "ego-maniac" they always paint themselves in a corner. They get themselves into a lose-lose situation. And worst of all, by the time they figure out this whole EGO thing they have already isolated themselves from things or people that mean a lot to them.

HOW TO WIN PEOPLE TO YOUR WAY OF THINKING

PRINCIPLE 1: The only way to get the best of an argument is to avoid it.

*You can't win an argument.

*A man convinced against his will is of the same opinion still.

*If you argue and rankle and contradict, you may achieve a victory sometimes; But it will be an empty victory because you will never get your opponent's good will.

*Welcome the disagreement.

"When two partners always agree, one of them is not necessary."

*Distrust your first instinctive impression when entering a disagreeable situation.

*Control your temper.

*Listen first.

*Build bridges of understanding.

*Don't build higher barriers of misunderstanding.

*Look for areas of agreement.

*Be honest.

*Apologize for your mistakes.

*Promise to think over your opponent's ideas and study them carefully.

And mean it.

*Thank your opponent sincerely for their interest.

*Postpone action to give both sides time to think through the problem.

PRINCIPLE 2: Show respect for the other person's opinions. Never say, "You're wrong."

*A sure fire way of making enemies—and how to avoid it.

"Men must be taught as if you taught them not and things unknown proposed as things forgot." –Alexander Pope

"You cannot teach a man anything; you can only help him to find it within himself." -- Galileo

"Be wiser than other people if you can; but do not tell them so."

-- Lord Chesterfield

"One thing only I know, and that is that I know nothing." – Socrates

PRINCIPLE 3: If you are wrong, admit it quickly and emphatically.

*If you're wrong admit it.

PRINCIPLE 4: Begin in a friendly way.

*A drop of honey.

"A drop of honey catches more flies than a gallon of gall." – Lincoln

"The sun can make you take off your coat more quickly than the wind; and kindliness, the friendly approach and appreciation can make people change their minds more readily than all the bluster and storming in the world." – Aesop

PRINCIPLE 5: Get the other person saying, "Yes, yes" immediately.

*The secret of Socrates

"He who treads softly goes far." – Chinese Proverb

PRINCIPLE 6: Let the other person do a great deal of the talking.

*The safety valve in handling complaints.

PRINCIPLE 7: Let the other person feel that the idea is his or hers.

*How to get cooperation.

"The reason why rivers and seas receive the homage of a hundred mountain streams is that they keep below them. Thus they are able to reign over all the mountain streams. So the sage, wishing to be above men, putteth himself below them; Wishing to be before them, he putteth himself behind them. Thus, though his place be above men, they do not feel his weight, though his place be before them, they do not count it an injury." – Lao-Tse

PRINCIPLE 8: Try honestly to see things from the other person's point of view.

*A formula that will wonders for you.

PRINCIPLE 9: Be sympathetic with the other person's ideas and desires.

*What everybody wants.

PRINCIPLE 10: Appeal to the nobler motives.

*An appeal that everybody likes.

PRINCIPLE 11: Dramatize your ideas.

*The movies do it; TV does it, why don't you do it.

PRINCIPLE 12: Throw down a challenge.

*When nothing else works, try this.

*Give people the chance for self-expression- to excel- to win. The desire for a feeling of importance brings out the best in people.

HOW TO WIN FRIENDS & INFLUENCE PEOPLE: PART II

2010-09-15T16:50:00.000-05:00

SIX WAYS TO MAKE PEOPLE LIKE YOU

PRINCIPLE 1:        Become genuinely interested in other people.

                *Do this and you'll be welcome anywhere

PRINCIPLE 2:        Smile.

                *A simple way to make a good first impression.

*People, who smile, tend to manage, teach and sell more effectively, and to raise happier children. There's far more information in a smile than a frown. That's why encouragement is a much more effective teaching device than punishment." –Prof. James V. McConnell Univ. of Mich.

PRINCIPLE 3: Remember that a person's name is to that person the sweetest and most important sound in any language.

*If you don't do this you are headed for trouble.

PRINCIPLE 4: Be a good listener. Encourage others to talk about themselves.

*An easy way to become a good conversationalist.

PRINCIPLE 5: Talk in terms of the other person's interests.

*How to interest people.

PRINCIPLE 6: Make the other person feel important—and do it sincerely.

*How to make people like you instantly.

*The Golden Rule.

HOW TO WIN FRIENDS & INFLUENCE PEOPLE: PART I

2010-09-14T06:00:00.001-05:00

This fun series is my follow up to the BANABU Blogs: I-III , IV-VI , VII-XI

Long before I ordered BANABU, I took my own notes on Dale Carnegie's "How to Win Friends and Influence People."

Here are my notes:

FUNDAMENTAL TECHNIQUES IN HANDLING PEOPLE

PRINCIPLE 1: Don't criticize, condemn or complain.

"God himself, sir, does not propose to judge man until the end of his days"

—Dr. Johnson

PRINCIPLE 2: Give honest and sincere appreciation.

"Every man I meet is my superior in some way. In that, I learn of him."

–Emerson

PRINCIPLE 3: Arouse in the other person an eager want.

"If there is any one secret of success, it lies in the ability to get the other person's point of view and see things from that person's angle as well as from your own." –Henry Ford

"First, arouse in the other person an eager want. He who can do this has the whole world with him. He who cannot walks a lonely way." –Prof. Overstreet

"Hearty in his approbation and lavish in his praise." –Charles Schwab

Androgynous America

2010-09-13T06:00:00.002-05:00

Americans, I fear, are turning into an androgynous society. The signs are everywhere:

Women who wear the pants in the family

Sexless relationships (the mojo is gone)

Infertile women

Men with boobs

Men with hips

Women with facial hair

Failed relationships due to gender roles not being played out.

Estrogen replacement commercials

Low testosterone commercials

And then there's that self talk or bet between friends, "Is that a man or woman over there?"

We don't have two genders of humans roaming the globe anymore. We have several.

We have:

The estrogenized male, chubby with girl hips and bitch tits

The de-testosteroned male (think Gelding in the horse world)

The she-male or gender bender equivalent

The gay bitch (actual term in the world of homosexuality), girl in a male-male relationship

The builder, manly man in a gay relationship

The metrosexual

The knight in shining armor- the traditional man's man and woman's affection

The tomboy

The dominant lesbian or bull dyke

Mustache Mary- Low estrogen, zero sex drive, PCOS

The dragonlady- aggressive boss/ manager or business owner and runs the house at home.

The submissive female of any relationship

The prom queen, suzy homemaker

Is there a right or wrong to all this? No, not at all. But I'll tell you this- if you want to adapt you better understand who you are dealing with. Just like the breakdown of personalities into dogs if you have read Sales Dogs or the gems like Dani Johnson uses, understanding is the beginning root of knowledge. Which direction should I go with this?

Do I delve into how we need to understand the many facets of being humans and how to interact with success?

Or

Do I address the environmental impact on our bodies where hormones are being altered and thus altering the dichotomy of the human species into a conglomerate of beings?

BANABU: Principles VII-XI

2010-09-12T06:00:00.001-05:00

In this final installment of the BANABU Principles, let me remind you that Mike Kemski developed this as his abbreviated notes from reading thousands of dollars worth of self-improvement books.
Because life and experiences are all like great poems (open to multiple forms of interpretation), may I encourage you to write your own one page note on a book you read because it may help you better yourself in some form. Here are his final one-liners for the last 5 principles.

Principle 7- Only Decisions Change Lives

*You Can Learn All The Newest, Coolest, Latest And Greatest Techniques But Until You Learn And Realize This One Thing, It Is All Just Useless Junk.

Principle 8- Progress Not Perfection

*Trying To Achieve Perfection Completely Stops Your Progress.

Principle 9- Allowing Your Success

*If You Order A Pizza, Wait For The Pizza Guy To Show Up. Don't Go Looking For Him.

Principle 10- Use It or Lose It, Continue To Learn & Grow

*Cars Need Gas To Go And We Need "Fuel" To Keep Going Too.

The Journey Is The Reward, Not The Destination.

Principle 11- Pass the Torch

*Not Only Does It Feel Great To Help Someone Else, Your Reward Is Massively Disproportionate To Your Gift. You Get A Lot More Than You Give When You Learn How To Do It Correctly.

Of the 11 principles listed in BANABU, my personal principal I strive to remember and work on is Principle 8. "Progress, not Perfection!" - Monty Moran

How to Buy Organic

2010-09-11T17:01:00.000-05:00

As a body make-over specialist, I not only help clients achieve ownership in a vibrant active body through exercise but also through nutritional consultation. This was meant to be a quick reference guide for my clients.

We proudly shop organic foods. In order to help understand why, here's a short definitions list:

Pesticide- A product designed to kill "pests." Pests can be classified as beetles, worms, flying insects, creepy crawly things, bugs, as well as cuddly furry friends such as mice, rats, rabbits. A poison is sprayed onto the growing foods to either kill or at least deter the pests from eating a farmer's bountiful crop.

Herbicide- A products designed to kill "weeds." Weeds can classified as any plant growing that was not intended to be.

GMO- Genetically Modified Organism- This is a tricky definition. Humans are technically genetically modified organisms- a discussion for a later date. And technically many different kinds of produce are genetically modified in the sense of cross-pollination. The big stink comes from plant seed companies and their Frankenstein plants. Here's what happened. Innocently, genetic scientists took the theory of cross-pollination and took it a step further through applied genetic manipulation. Most commonly known from the beginnings was the big, juicy seedless tomatoes and watermelons. Which in and of itself seems pretty harmless to consumers and the environment and sustainability of crops.

The Ugly GMO conflict enters when money becomes the bottom line. A few issues needed to be addressed by seed companies to make a killing in the industry (pun intended).

Cross-Pollination is a slow tedious process that can take up to four seasons for a desired outcome in producing certain types of seeds. Time is money. Genetically modify plants to produce seed/ seedless crops.

Herbicides and Pesticides are messy and culturally unfavorable. Who wants an apple that's been sprayed by poisons a dozen time in a season? So the next idea that takes science and genetics even farther into the "I'm not sure if we should be doing that" realm, was to genetically modify the plants to produce and release its own herbicides and pesticides from within the plant itself. And hey if we keep it a secret, farmers can say they aren't spraying their crops and everybody is happy. Except, the reality of rotating crops has become an issue with GMO's contaminating fields. Result is not cross-pollination, now it's cross contamination! A GMO crop field takes 16 years to restore back to original conditions.

"We want to monopolize the seed biz" mantra seems to be overtaking companies' egos. You thought pharmaceuticals were bad? Seed companies have coerced our government to make it illegal for farmers to keep the seeds from their crops to use for next season in many states. Forcing farmers to buy from seed companies. Wonder why food is becoming expensive? Monsanto has become the major monopoly player- therefore when we get sick from foods traced back to GMO consumption, you can rest assured Monsanto will be the falling giant involved in the mess.

Good news. GMO foods are holding less presence among the American soils. Bad news is that it's not necessarily less on our plates or clothes. Countries emerging from third world status, such as India are using GMO technology and very harsh pesticides and herbicides because a) they don't know any better, b) their government and society does not impose limitations, c) MONEY TALKS. Cottonseed oil from India should be avoided at all costs as it is a waste product of cotton production and therefore not consider a true food source. In addition, Indian cottons may cause skin irritations because of the harsh chemicals used as pesticides. Check your clothes labels!

Crap! This is getting long; I got sidetracked with that damn GMO stuff.

The USDA certified organic label- Ensures that the foods are free of pesticides, herbicides, synthetic chemicals, hormones, antibiotics and genetic modifications.

Conventional farming- involves the use of pesticides, herbicides, synthetic chemicals, hormones, antibiotics and/ or genetic modification.

Principle of Supply and Demand- Says that if we don't demand or create the need for conventional farming and the slow poisoning of you and your kids then conventional farming methods will not be supplied, eventually. A return to more organic farming and foods will revive if we increase the demand.

VEGETABLES TO BUY ORGANIC

Beets- thin skinned root that absorbs heavy metals

Bell peppers (all colors)

Carrots- so good at absorbing heavy metals that they are at times grown as a throw away crop to rid a field of arsenic contamination.

Celery

Collard greens, salad greens, Swiss chard-

Cucumbers

Green beans

Potatoes

Spinach- Often grown in less-than-ideal conditions. Add fungicides to the list.

Winter Squash- Coated with oily wax, making skin inedible.

*Vegetables without a comment are covered in pesticide residues.

VEGETABLES OK TO BUY NON-ORGANIC

Asparagus-

Avocados-

Broccoli, Brussels sprouts, cauliflower, cabbage-

Eggplant (all varieties)

Garlic

Onions (all varieties)

Rhubarb- Leaves are already highly toxic to many creatures (including humans).

Sweet corn- Buy Local

Sweet potatoes

Tomatoes- Buy Local

Zucchini- Buy Local

NUTS, SEEDS & LEGUMES TO BUY ORGANIC

Almonds

Peanuts (and peanut butter)- Grow underground and absorb toxins from soil.

Pecans- Add miticides to list.

NUTS, SEEDS & LEGUMES OK TO BUY NON-ORGANIC

Cashews

Dried beans- Usually washed, soaked, rinsed and boiled Buy Local

Macadamia nuts

Sesame seed

Thieves Oil from Young Living Essential Oils

2010-08-22T21:07:00.000-05:00

There is a significant difference between essential oils that simply smell good and those that are Young Living Therapeutic Grade™ (YLTG).

Independent laboratory testing proves that YLTG essential oils meet and often exceed industry requirements, and as stewards of nature’s plant remedies, Young Living maintains higher internal standards, built upon the magnitude of our own rigorous quality assurance requirements. This standard is known as Young Living

Therapeutic Grade. In order to achieve YLTG classification, each essential oil must achieve the designation naturally, without excess manipulation and refinement, and meet specific criteria in four key areas: Plants, Preparation, Purity, and Potency.

Plants Young Living products are produced from the right plants, grown in exceptional soil, and harvested at exactly the right time.

Preparation Honoring a strict commitment to respect and protect the time honored methods of distillation, Young Living makes every effort to preserve “nature’s living energy” in a manner as close to its natural state as possible. Using pure mountain water free of additives, Young Living has a proprietary, stainless steel distillation process that uses low temperature and low pressure to better preserve plant properties, capture the pure essence of the plant, and preserve the quality of the oils.

Purity Achieved through the use of quality plants and meticulous preparation, and not through ultra-refinement, our finished product is 100% pure. Young Living essential oils are unadulterated, uncut, and free of chemicals, pesticides, and heavy metals.

Potency To guarantee our products exceed existing world standards and meet our own higher internal standards for potency, we analyze the finished oil’s phytochemical profile to ensure it delivers optimal amounts of every key plant compound.

Additional Information on my EO Connect Page

History of Thieves

Young Living’s Thieves essential oil blend was created based on the historical account of four thieves in France who protected themselves from the Black Plague with cloves, rosemary, and other aromatics while robbing victims of the killer disease. When captured, they were offered a lighter sentence in exchange for their secret recipe. Young Living’s proprietary Thieves oil blend includes clove, cinnamon bark, rosemary, lemon, and Eucalyptus radiata and has been specially blended to offer the same kind of defense. Thieves has been university tested and found to be highly effective against airborne bacteria.

Utilizing the power and protection of Thieves essential oil blend, Young Living created an extensive line of plant-based household products. From toothpaste and mouthwash to cleaning products, hand soaps, and even throat lozenges, the Thieves product line provides safe, effective alternatives for use in the home.

Thieves Essential Oil Blend

The oil blend that comprises Thieves is known for enhancing complete health and total well-being. Each of the oils selected makes Thieves one of Young Living’s most effective and favorite products.

CLOVE oil, nature’s richest source of eugenol, is the highest-scoring single ingredient tested for its antioxidant capacity on the ORAC scale. Clove is also known for its immune-enhancing properties.*

With 68 percent d-limonene, LEMON oil is a powerful antioxidant known for its ability to act as a natural solvent and cleanser.

High in antioxidants, CINNAMON BARK has a reputation for relieving discomfort during the winter season and supporting the digestive system.*

As one of the most versatile of the eucalyptus oils, EUCALYPTUS RADIAITA has many health-promoting properties. This powerful essential oil contains eucalyptol as one if its major elements, which in laboratory tests has been reported as being effective against bacteria in topical applications.

ROSEMARY oil is naturally energizing and may be beneficial for helping restore mental alertness when experiencing fatigue.

Additional Information on my EO Connect Page

DNA Repair- Ningxia Red

2010-08-16T21:22:00.000-05:00

Want to know how to get your life back, one ounce at a time?
Don't watch this video if you can't handle that moving forward feeling.

Piqued your interest?

See more

BANABU: Principles IV-VI

2010-08-15T18:31:00.004-05:00

In this second installment of my BANABU notes, I feel obligated to expand on the 4th and 6th Principles. The 5th Principle has its own blog page.

Principle 4- The Law of Attraction

*Powerful Universal Law Explains the Reason Things Come and Go To and From Your Life.

Principle 5- T.E.A.R. The Process Of Manifestation

*"Building Blocks" of the Universe. Formula To "Build" Anything You Want In Life From Financial Freedom To Better Health. Thought. Emotion. Action. = Results.

See the Action blog post on this powerful process.

Principle 6- Awareness=Possibility

*When You Expand Your Awareness You Expand Your Possibility.

Here's a great illustration:

You decide that you want to go on a cruise this next year. Not just any cruise, but a 9 day tour of the Mediterranean Sea. By applying the 5th Principle things begin to happen. Here's the trick though. Doors of opportunity are opening and presenting themselves.
ARE YOU NOTICING?
Look for the signs. They could show up as the following (and many more versions as well):

Advertisements for that special kind of cruise

Someone talks about the cruise they just went on and how they landed a deal

E-mail spam box suggesting travel related offers

A documentary show on tv about cruise lines

BANABU: Principles I-III

2010-08-09T16:49:00.000-05:00

BANABU = Building A New And Better Universe

I stumbled across Mike Kemski and BANABU in 2006. I listened to his audio, I downloaded his e-book and I still refer to my notes on his views. Like many of us who invest in ourselves by reading, listening and watching self-improvement products, Mike Kemski decided to summarize what he had learned from his self-improvement investments and education. The result turned into what he calls BANABU.
The following is the first of a three part series covering the 11 Principles of BANABU.

Principle 1- Everything Has To Be Something

*Everything Is Energy And You Control Yours.

Principle 2- The Law of Duality

*Learn How To Use What You Don't Want To Get Exactly What You Do Want.

Principle 3- The Power of Perception

*See Everything As New Again & Create An Unstoppable Momentum.

Jillian Michael's Shred-It with Weights

2010-08-04T20:56:00.000-05:00

I have no problem recommending other personal trainer's work.
Jillian does a great job with her radio show, biggest loser thing on tv and shooting straight. Sure she's sold out a little with pimpin some products but overall Jillian is legit. Unlike her counterpart on that tv show, what's his name, Bob?
Anyway, Here's a good read from Jillian that in girl terms explains why women should be doing weights to get sexy.

Happy 6th Birthday KK

2010-08-02T12:18:00.002-05:00

Sweetie, enjoy your super 6^th birthday today… in fact enjoy being 6yrs old until February 2^nd then be a super awesome 6 and a half year old.

Because you are a bigtime numbers girl, let's count.

10 of my Favorite Things I do for You or We do Together:

At night, tuck you in and give you kisses goodnight.

Look at pictures new and old while I tell you about myself when I was little.

Give you hugs and kisses and tickles and make funnies.

Spend quality time with just you.

Give you nutritious food so you can grow up healthy, super smart, strong like Wonder Woman and fast like Flash.

Play the random 4 objects in a story game, while I marvel at your creativity.

Tape all your art work on the walls; makes our home feel surrounded by beauty and love.

Play at the parks, playgrounds, in the trees, mud holes, rain puddles and mischievously in the grocery stores as well.

Cuddle under a blanket and watch our favorite movies together.

Talk out the rights and wrongs and emotions. Knowing a logical person cannot argue with emotions and feelings, but simply lends an ear to understand your perspective.

Read books together, put puzzles together, visit the library, hang out in Barnes & Noble for hours, go on picnics and play with your toys right along with you.

6 Things I Love About You Kaely:

1.  I love you Kaely because you're happy most of the time.

2. I love you Kaely because you love to learn more than you already know - and you're so very coachable.

3. I love you Kaely because you have an inventory oriented mind that amazes me.

4. I love you Kaely because you show your true feelings and emotions.

5. I love you Kaely because you see what you want and aren't afraid to ask for what you want; so proud of you for working on overcoming shyness.

6. Most importantly, I love you Kaely because you are a reminder to me of the little person residing inside all of us - a reminder of the person who came into the world to succeed and enjoy.

What melts me the most about you Kaely Kay is how you hug me heart to heart, give me that cute little consoling kid's pat-pat-pat on the back and not quite whisper in my ear, "I Love You Daddy."

Nourishing Traditions (The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats) by Sally Fallon with Mary G. Enig, Ph.D.

2010-07-30T19:28:00.000-05:00

Weston A. Price, a dentist and later a researcher, found 14 societies of people (i.e. Irish, Swiss, Eskimo, and African) back in the 1930's who enjoyed lives of superb health. Compared to industrialized societies these groups were free of chronic disease, dental decay and mental illness, and ease of reproduction repeatedly with healthy children. With the industrial revolution came: refined grains, canned foods, pasteurized milk and the #1 cancer causing agent- sugar; Along with this modified food source also produced people plagued with tooth decay, infectious diseases, degenerative illnesses, infertility… the children in industrialized societies had crowded teeth, crooked teeth, narrow faces, deformities of bone structure and labeled with an array of new medical problems.

The answer isn't to just simply clean up your diet. It goes deeper. The real answer is to prepare your foods so the nutritional properties are released as well as absorbed… two totally separate functions by the way.

Whereas in mainstream knowledge, soy products are touted as healthy and is heavily marketed and commercialized; those of us in the underground knowledge understand that soy is not good for us… unless it's fermented. Secondly, most illness are linked back to gut health. In the Probiotics blog, I talked about intestinal bacteria flora and the restoration or maintenance of the good bacteria for multiple health reasons. Other complications come from undigested or partially digested foods. Supplementing with enzymes helps with side of assimilation spectrum, but the focus of this book explore the preparations of foods with intent of allowing the nutrients to be recognized and absorbed in the gut. One of the tricks to having our foods open up and release the nutrients that were locked within.

If you still microwave your foods or eat foods that are denatured or basically dead from commercialized packaging processes, this book may open your eyes to an entirely new world of food.

Weston A Price Foundation

Why Sleep is a BIG Deal

2010-07-30T15:32:00.000-05:00

How much and well do you sleep? If you seem to think you can function on 4-6 hours and not have insomnia and think it's a non-issue... Think again.

Remember the line, "killing me softly"?? Yeah you could be doing it to yourself.

Here are some disturbing facts that you should be aware of:

Sleep deprivation is the quicker route to death than starvation.

There is a direct correlation between the diminished hours of sleep and body mass index - You know the how fat are you index.

Sleep debt builds up on you, contributing to carbohydrate intolerance and fat gain over time.

Before the invention of the incandescent light bulb, we averaged about 12 hours of nightly sleep.

Lack of mental clarity, weakened immune system and less than desirable physical performance are also characteristics of the sleep deprived.

Glucose tolerance and endocrine function are negatively affected by insufficient sleep quality and being awake at the wrong hours of the night.

Coffee and related stimulants contribute to later bedtimes and can corrupt cortisol, adrenaline, and inflammatory markers. Extended sleep deprivation decreases leptin secretion at night, not cool seems how leptin is a good guy in the fat loss battle. And nobody wants a cortisol belly.

A study in adolescents not only showed an 80% rise in the odds of obesity for each hour of sleep lost each night, but also a 3% drop in daytime physical activity for each hour of sleep disturbance.

Sleep disturbances in part related to higher nighttime epinephrine (adrenaline) and norepinephrine concentrations, have been found in individuals who exercise hard (as in weights and cardio). Similarly, a doubling of training load has been reported to induce insomnia and depression as part of the overtraining syndrome. So those of you who are ramping up training efforts may want to get more total hours on the pillow to compensate.

These following tips may be especially helpful to men, women and even children who appear to get less sleep.

1. Get in a 9-12 hour night at least once or twice weekly.

2. Nap to compensate for lost sleep. Whether it be a full sleep cycle of 90 minutes or a 20 minute power nap.

3. Meditate for 20 minutes during the day; winding down with breathing techniques and progressive relaxation before bedtime is especially helpful.

4. Avoid falling asleep with the tv on… you know what just avoid tv altogether, the mindless programming is really unnecessary in your development as a greater person.

5. Avoid stimulants 5 hours before bedtime, in other words an evening coffee or tea doesn't contribute to a good night's sleep. Neither does a depressant such as alcohol, sure that glass of wine may help you to fall asleep initially; but the rebound effect after metabolizing depressants can result in a second wind at 3:00AM.

6. Get into a bedtime routine. Do those mundane tasks that put you into an active meditative state, fold the laundry, wash the dishes, read a book that won't allow you to go beyond half an hour, take a warm bath... you get the idea. You might be surprised how a small series of behaviors, done every night, creates a habit that prepares the mind for shutdown mode.

7. Have a small late night snack like I use to and have butter, natural peanut butter and jam or honey on multi-grain bread with a glass of whole chocolate milk. I am kidding. Don't be tempted by late evening carbohydrate/ gluten induced coma to get to sleep.

8. If you live in a noisy area, try subtle white noise at night to drown out distracting or startling noises. Sounds of water trickling or babbling brooks fountains can help ground most restless souls. I personally listen to either classical musical or a hypnosis/ meditation audiotrack to talk me down to a relaxed state.

9. If you do wake up like I have a history of doing, around 4:00 AM, try 20 minutes of breathing meditation before sleep. This elevates melatonin levels by 300% naturally within the body's own secretion pathways without supplementation.

10. If your mind races and mulls over the events of the day or what all you need to tomorrow. Do 1 or all of these 3 mind clearing activities. 1) Journal and/or reflect on the day's happenings and find the positive occurrences as well as the things we need to work on. 2) If you are experiencing a creative thoughts flow as your mind settles, by all means write these great ideas down. 3) Write out what you are to do tomorrow.

Bonus. If you don't need to function within society norms such as an 8-5 job but have projects to work on, feel you can run on a couple hours of sleep but multiple siestas per day and want to live as Ben Franklin did, of sorts; may I suggest polyphasic sleep. Google it. Warning: Not suitable or practical for most people.

Band Assisted One Arm Push-Ups

2010-07-30T15:25:00.000-05:00

Nice work!
You can do push-ups pretty well.
Need a new challenge? Howabout one arm push-ups?
No worries, we can ease into and get your form right by using a band for assistance until you can do these push-ups on your own.

Quotes

2010-07-30T15:18:00.000-05:00

"Life asks us to make measurable progress in reasonable time.

That's why they make those fourth grade chairs so small –

so you won't fit in them at age twenty-five!"

-- Jim Rohn

Coconut

2010-07-21T06:00:00.003-05:00

Coconut
(Cocos nucifera)

The Tree of Life

The scientific name for coconut is Cocos nucifera. Early Spanish explorers called it coco, which means "monkey face" because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Nucifera means "nut-bearing."

The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. On many islands coconut is a staple in the diet and provides the majority of the food eaten. Nearly one third of the world's population depends on coconut to some degree for their food and their economy. Among these cultures the coconut has a long and respected history.

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's amazing healing powers.

Coconut In Traditional Medicine

People from many diverse cultures, languages, religions, and races scattered around the globe have revered the coconut as a valuable source of both food and medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine. For thousands of years coconut products have held a respected and valuable place in local folk medicine.

In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Coconut In Modern Medicine

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:

*

Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
*

Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
*

Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
*

Expels or kills tapeworms, lice, giardia, and other parasites.
*

Provides a nutritional source of quick energy.
*

Boosts energy and endurance, enhancing physical and athletic performance.
*

Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
*

Improves insulin secretion and utilization of blood glucose.
*

Relieves stress on pancreas and enzyme systems of the body.
*

Reduces symptoms associated with pancreatitis.
*

Helps relieve symptoms and reduce health risks associated with diabetes.
*

Reduces problems associated with malabsorption syndrome and cystic fibrosis.
*

Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
*

Helps protect against osteoporosis.
*

Helps relieve symptoms associated with gallbladder disease.
*

Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
*

Improves digestion and bowel function.
*

Relieves pain and irritation caused by hemorrhoids.
*

Reduces inflammation.
*

Supports tissue healing and repair.
*

Supports and aids immune system function.
*

Helps protect the body from breast, colon, and other cancers.
*

Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
*

Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
*

Helps prevent periodontal disease and tooth decay.
*

Functions as a protective antioxidant.
*

Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
*

Does not deplete the body's antioxidant reserves like other oils do.
*

Improves utilization of essential fatty acids and protects them from oxidation.
*

Helps relieve symptoms associated with chronic fatigue syndrome.
*

Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
*

Reduces epileptic seizures.
*

Helps protect against kidney disease and bladder infections.
*

Dissolves kidney stones.
*

Helps prevent liver disease.
*

Is lower in calories than all other fats.
*

Supports thyroid function.
*

Promotes loss of excess weight by increasing metabolic rate.
*

Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
*

Helps prevent obesity and overweight problems.
*

Applied topically helps to form a chemical barrier on the skin to ward of infection.
*

Reduces symptoms associated the psoriasis, eczema, and dermatitis.
*

Supports the natural chemical balance of the skin.
*

Softens skin and helps relieve dryness and flaking.
*

Prevents wrinkles, sagging skin, and age spots.
*

Promotes healthy looking hair and complexion.
*

Provides protection form damaging effects of ultraviolet radiation form the sun.
*

Helps control dandruff.
*

Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
*

Has no harmful or discomforting side effects.
*

Is completely non-toxic to humans.

See Research to read some of the published studies regarding the above mentioned uses of coconut products.

Coconut Oil

While coconut possesses many health benefits due to its fiber and nutritional content, it's the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as "the healthiest oil on earth." That's quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?

The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.

Copyright © 2004 Coconut Research Center

This website is for educational purposes only. The information supplied here comes from a variety of sources and authors and not every statement made has been evaluated by the FDA. This information is not intended to diagnose, treat, cure or prevent any disease.

Right Input, Right Results

2010-07-19T06:00:00.001-05:00

Change your input to change your attitude.
If you seek a positive mind,
you MUST expose yourself to positive information
and hang around positive people.
If you want to achieve "positive" you have to
surround yourself with it and live it.

Probiotics: Nature’s Internal Healers (Your Body’s First Line of Defense against Most Common Diseases) by Natasha Trenev

2010-07-14T14:27:00.000-05:00

The body operates as well engineered machine that heals from within - if properly fueled and maintained. The body lopes along like rusty old junker - if ignored and abused.

Of the 30-some feet of gastrointestinal tract we all have to process the foods we consume, there are many important checkpoints along the way. The first portion mainly is designed for breaking big bites down to a puree. Followed by stomach acids and then bile to chemically break down the structural bonds of the consumed foods so we can ABSORB our food through the skin-like linings of the intestines and right into our blood vessels. Unfortunately, along with everything we come into contact with, there is bacteria, viruses, fungi, mold, poisons, by-products of digestion and so on that can have nefarious effects on our health.

Probiotics serve as givers of life; they are beneficial bacteria. They are not only protectors from some of the unwanted ingested items or by-products from digestion they also produce many good and health promoting nutrients from the probiotics digesting the bad guys.

This book is a great read for those looking to understand how the body works in digesting foods. It provides charts and equations in ideal daily calorie consumption, protein intake quantities as well as dietary fat percentages. It explains diseases associated with an unhealthy or sick gut.

Understand the effects of mal-absorption and why, how the good gut bacteria also serve as recyclers of things such as bile. Learn how to eat right for proper maintenance of healthy bacterial flora.

For those who have suffered an illness which resulted in prescribed anti-biotics, here is a link to supplement the re-building of the healthy probiotics like Life 5 back in the intestinal tract.

How does it Look to You?

2010-07-14T12:45:00.001-05:00

Do you think happy people are blind to reality?

Or do you think they see things that the rest of us miss?

I think the answer may include a little of both, but I also think that, in the final analysis, people are happy because they make up their minds to be. Let me explain what I mean.

Most happy people aren't blind to the pain in the world, but because they have chosen to be happy, they don't focus their attention on it. They don't let the cruelty and injustices that are undeniably present in the world rob them of the pleasures and beauty that are also undeniably there.

And, it's entirely possible that happy people can see things that others don't, because their power of paying attention is enormous. Your attention, when you really focus it, is a lot like a searchlight. When you focus on beauty, you're simply going to see more beauty than other people do.

The same thing happens when you focus on a problem: you see it everywhere you look, even though people around you may have to have it pointed out to them.

Where is your attention focused these days?

Do you see mostly problems, or solutions?

Are you surrounded by people you enjoy and appreciate or are you surrounded by people who give you nothing but trouble?

Does life send you an unending cavalcade of pleasures or a litany of pain?

And finally, how could changing what you focus your attention on change the results you're getting?

Flab to Tight

2010-07-13T20:55:00.000-05:00

Monty Moran of Cormax West Personal Training has been helping people achieve their physical fitness goals since 1994. His experience spans from increasing speed and strength of professional athletes to optimal wellness programs for the fitness enthusiast.
Monty excels in three niches:

Tweaking the performance of a professional / student athlete giving them an untouchable cutting edge
30-55 year old womens' weight loss and fitness success story factory- happens all the time here
Complex injury rehabilitation (spinal cord injury, osteoarthritis, fibromyalgia, etc.).

Cormax West is based out of Fargo, North Dakota. Monty trains select local clients in person and also creates custom fitness / rehab programs for non-local clients via email consulting.

To Sign-up please download and fill out the pdf version of the Registration form and bring in for your first session.

For more frequent and socially interactive discussions on a site designated for women's fitness and nutrition visit Flab to Tight on Facebook and become a fan.

Vibrational Medicine (the #1 Handbook of Subtle-Energy Therapies) by Richard Gerber, M.D.

2010-07-07T06:00:00.004-05:00

Caution!

Unlike the majority of diet, exercise and motivation books that are popular to the masses of people who need help—this book is neither a light read nor something to be read cover to cover.

If you are into cheerleading type fodder laced with a few take home messages disguised as motivational quotes in order to encourage you to take care of yourself—this book is not for you.

Those who would enjoy this book have the following characteristics:

Emerald demeanor (according to Dani Johnson teachings)

Have experienced failure with Western Medicine for their health interests

Curious or learning about:

Quantum physics
Esotericism
Chinese Medicine
Native American Medicine
Ayurvedic Medicine
Holistic medicine
Multiple plane consciousness
Cosmic cycles
Chakras & Kundalini
Stones & crystals
Frequency tuning
Elemental healing

Would dream or think "What if the Mayo Clinic staff was composed of":

Medical researchers
Doctors
Nurses
Acupuncturists
Herbalists
Chemists/ alchemists
Clairvoyant/ empathic diagnosticians
Engineers
Physicists
and many other gifted professionals

This book addresses the concepts of multiple interactive energy systems. Of which, these energy systems include but are not limited to endocrinology, meridian lines, chakras and the ethereal body. Modalities consist of allopathic, homeopathic, electromagnetic energy fields, essential oils, flower essences, Kirlian photography; it proposes bridging the gap between physical medical science and metaphysics.

Kombucha

2010-07-04T18:42:00.003-05:00

Kombucha is a living health drink made by fermenting tea and sugar with the kombucha culture. The result can taste like something between sparkling apple cider and champagne, depending on what kind of tea you use. It's not what you'd imagine fermented tea to taste like.

The origins of Kombucha have become lost in the mists of time. It is thought to have originated in the Far East, probably China, and has been consumed there for at least two thousand years. The first recorded use of kombucha comes from China in 221 BC during the Tsin Dynasty. It was known as "The Tea of Immortality".

It has been used in Eastern Europe, Russia and Japan for several centuries. It's from Japan in 415 AD that the name kombucha is said to have come. A Korean physician called Kombu or Kambu treated the Emperor Inyko with the tea and it took his name, "Kombu" and "cha" meaning tea. Russia has a long tradition of using a healing drink called "Tea Kvass" made from a "Japanese Mushroom".

From Russia it spread to Prussia, Poland, Germany and Denmark but it seems to have died out during World War Two. After the war Dr Rudolph Skelnar created renewed interest in kombucha in Germany when he used it in his practice to treat cancer patients, metabolic disorders, high blood pressure and diabetes.

The Kombucha Culture

The Kombucha culture looks like a beige or white rubbery pancake. It's often called a 'scoby' which stands for ' symbiotic culture of bacteria and yeasts.The culture is placed in sweetened black or green tea and turns a bowl full of sweet tea into a bowl full of vitamins, minerals, enzymes and health-giving organic acids.

As the Kombucha culture digests the sugar it produces a range of organic acids like glucuronic acid, gluconic acid, lactic acid, acetic acid, butyric acid, malic acid and usnic acid; vitamins, particularly B vitamins and vitamin C; as well as amino acids, enzymes. And of course there are all the benefits of the probiotic microorganisms themselves. The Kombucha culture is a biochemical powerhouse in your kitchen.

You might wonder if fermenting tea with yeasts would produce an alcoholic beverage. It's a good question. The yeasts do produce alcohol but the bacteria in the culture turn the alcohol to organic acids. Only minute quantities of alcohol, typically 1% by volume remains in the kombucha brew.

With every brew you make the kombucha forms a new layer or scoby on the surface of the liquid. These can be left to thicken the scoby or can be divided, giving you spare cultures that you can store in some sweet tea in the fridge in case something should happen to your active culture. Or you might want to pass on spare Kombucha cultures to friends or use a new scoby to start another batch of kombucha.

Kombucha and Health

Many health claims are made for kombucha but there is less research on the benefits of kombucha than there is on fermented milk products. It has certainly been shown to have similar antibiotic, antiviral and anti fungal properties in lab tests. In rats it’s been shown to protect against stress and improve liver function. There is a lot of experiential evidence from people who have been using kombucha over many years. Many of the benefits reported include improvements in energy levels, metabolic disorders, allergies, cancer, digestive problems, candidiasis, hypertension, HIV, chronic fatigue and arthritis. It ‘s also used externally for skin problems and as a hair wash among other things.

The Organic Acids

Glucuronic acid
The body's most important detoxifier. When toxins enter the liver this acid binds them to it and flushes them out through the kidneys. Once bound by glucuronic acid toxins cannot escape. A product of the oxidation process of glucose, glucuronic acid is one of the more significant constituents of Kombucha. As a detoxifying agent it's one of the few agents that can cope with pollution from the products of the petroleum industry, including all the plastics, herbicides, pesticides and resins. It kidnaps the phenols in the liver, which are then eliminated easily by the kidneys. Kombucha can be very helpful for allergy sufferers. Another by-product of glucuronic acid are the glucosamines, the structures associated with cartilage, collagen and the fluids which lubricate the joints. It is this function that makes Kombucha so effective against arthritis.

Lactic Acid
Essential for the digestive system. Assist blood circulation, helps prevent bowel decay and constipation. Aids in balancing acids and alkaline in the body and believed to help in the prevention of cancer by helping to regulate blood pH levels.

Acetic Acid
A powerful preservative and it inhibits harmful bacteria.

Usnic Acid
A natural antibiotic that can be effective against many viruses.

Oxalic Acid
An effective preservative and encourages the intercellular production of energy.

Malic acid
Helps detoxify the liver.

Gluconic Acid
Produced by the bacteria, it can break down to caprylic acid is of great benefit to sufferers of candidiasis and other yeast infections such as thrush.

Butyric acid
Produced by the yeast, protects human cellular membranes and combined with Gluconic acid strengthens the walls of the gut to combat yeast infections like candida.

Types of Tea for Kombucha

Kombucha requires tea for its fermentation (Camellia Sinensis). That's real tea not herbal tea. It can be also be sensitive to strong aromatic oils. A tea like Earl Grey that contains Bergamot oil, can sometimes kill or badly affect the culture. There are several different kinds of tea that give different results from lighter tastes to stronger more cider like tastes.

Black Tea
Black tea is made from leaves that have been fully fermented. The leaf is spread out and left to wilt naturally, before being fired, producing a deep, rich flavour and an amber brew.

Oolong Tea
Oolong tea is half way between green tea and black tea. It's gently rolled after picking and allowed to partially ferment until the edges of the leaves start to turn brown. Oolong combines the taste and colour of black and green tea.

Green Tea
Green tea is withered then steamed or heated to prevent oxidation and then rolled and dried. It is characterized by a delicate taste, light green colour. The Japanese tea Sencha makes an especially fine kombucha.

White Tea
White Tea is the rarest and most delicate of tea. Plucked forty-eight hours or less between the time the first buds become fully mature and the time they open. Unlike black and green teas, white tea isn't rolled or steamed, but simply aired dried in the sun, this preserves more of its antioxidant properties. White tea has about three times as many antioxidant polyphenols as green. White tea represents the least processed form of tea.

Reference:

Seeds of Health

How to Make Kombucha

The Weight Loss Cure "They" Don't Want You to Know About - Kevin Trudeau

2010-06-30T19:13:00.008-05:00

Yeah he's all over the infomercial scene, but Kevin Trudeau really is onto some big things that the private public needs to know to take control of their lives.
If you don't have your health, what do you have to enjoy? Your health is a keystone to having quality in life.
It's a fast read with a hard hitting "this is how it is" angle on how trusting we are, in eating anything considered food because a food company would never feed anything to us for nefarious reasons.
Or would they?
Keeping people fat is big business for everybody.

As far as the recommended sites for cleanses, calcium and probiotics- I have some other sources that I feel better about in referring a friend to purchase and consume for improving their health. Contact me for those specifics.

You Believe You Can Do What?

2010-06-23T13:51:00.003-05:00

People become really quite remarkable when they start thinking that they can do things.

When they believe in themselves they have the first secret of success.

Norman Vincent Peale 1898-1993,

Speaker and Author

You Are Who You Hang With

2010-06-23T13:50:00.002-05:00

"You must constantly ask yourself these questions:

Who am I around?

What are they doing to me?

What have they got me reading?

Where do they have me going?

What do they have me thinking?

And most important—what do they have me becoming?

Then ask yourself the big question—

Is that okay?"

Jim Rohn

Healthy at 100

2010-06-23T12:39:00.006-05:00

If you are spun completely around and confused about exercise, diet, relationships, mental health and living a lifestyle where you feel truly alive - Then I recommend this book.

John Robbins writes this book like that tv show "connections"... kinda. He looks at different cultures and their longevity success clues vs other cultures and their poor state of health.
He also goes into comparing popular diet plans, the affect of relationships in our health and longevity odds.
He has action steps in implementing healthy lifestyles, eating foods (i.e. for color), mental acuity tips, relationship and community thoughts.

My words:
Eat locally for the most part.

Eat produce "in season" - for example this spring /summer eat asparagus for kidney cleansing from winter's diet effects on the body. We should be eating differently each season.

High protein/ fats don't work for everyone and neither does high carbohydrates. There are many variables that dictate how this works including blood type which is related to which digestive enzymes we have or lack, food allergies, gut health, liver health, kidney health, insulin sensitivity and so on... For those of us who eat acidic foods (including meats) we must counter-act with alkaline greens.
Keep in mind that anti-oxidants and anti-inflammatory foods/ ingredients maintain youthfulness.
Minimizing stress is also key. Paraphrase: We are chasing around, not from predators rather chasing dollars and time.

The magic number for calories is around 1800-2500 calories for the average person, extremes in either direction result in weight gain.

I am very grateful that John incorporates eco-systems, social support (spouse, family, friends and community), exercise, mental sharpness and spiritual or least work on bettering yourself so you are living life.

Eat Less Gain More Weight

2010-06-18T15:49:00.006-05:00

How many calories do you eat daily?
900?
1200?
1800?
2500?
More?

Another question: How many Americans are dieters?
Eh one more question: How many overweight Americans are there now?

If you said around 900 calories/ day, nice work! You really have no respect for yourself and probably have some sort of self-hatred. 900 calories is what was provided for residence of NAZI DEATH CAMPS!

If you said closer to the 2500 calories/ day range, you probably feel better and don't carry excessive weight. That is, if you consistently eat in that quantity range, not yo-yo up and down in and out of that range.

70-85% of the American population is or has dieted.

Curiously 70-85% of the American population is also overweight.

And one more curious correlation, 70-85% of the American population has never had a fitness center membership.

The World Health Organization defines starvation as less than 2,100 calories/ day consumption.

The body responds to starvation as a trauma to the body and works to preserve fatty tissues as reserves. A caveat to parents: dieting children develop not only greater numbers of fat cells, but also fat cells that double in size.

Exercise accounts for 20% of achieving and maintaining an ideal weight. Lifestyle and what you put in your mouth accounts for the other 80% of success in achieving health and vitality.

Skipping meals shuts down not only our metabolism furnace, but similarly like horses we need water and constant feedings to keep the gut moving and healthy. Skimp on meals or skip meals and you will no doubt experience unpleasant gut "happenings" or "not happenings."

Malnutrition is a common diagnosis of us fat Americans. Oxymoron I know. But think of classic documentaries like "Supersize Me" or maybe just reflect on we eat to fill our bellies versus nourish our beautifully designed bodies.

Need help?

Just ask, I can and will... if you're willing to change.

The Diet Cure by Julia Ross, M.A.

2010-06-18T15:21:00.005-05:00

One of the books I reference quite frequently is called "The Diet Cure" by Julia Ross, M.A.
As a personal trainer I get many difficult questions or issues to address as new clients open up and tell me what's going on beyond their lack of effective exercise or activity.

One of the frequently "help me, please!" issues is, emotional eating, food addiction, unexplained weight gain with clean eating, hormone imbalances and fatigue of various kinds.

Many of the solutions I look for when referencing this particular book is:
Recipes/ menus, meal planning
Biochemistry and deducting what might be deficient- which is to be followed up by clinical testing through a doctor.
Blood sugar balancing
Thyroid condition
Adrenal fatigue signs
Food allergy
Yeast, bacteria or mold overgrowth in the body
Amino acid profiling
Mineral deficiency
Fatty acid deficiency or imbalance

A must read, but perhaps more importantly a human body self-service instruction guide or reference book to have in your library. Here's the link:

The Diet Cure

Remember, the average person has a big tv and a small or non-existent library, those who are moving forward and excelling in their life have a small tv or no tv and a rather huge library. Just sayin'

Motivational Quote

2010-06-17T09:46:00.001-05:00

Sugar Cravings

2010-06-13T10:44:00.001-05:00

There is always a constant power struggle and balance issue between bacteria, yeast and viruses/ parasites in the body.

When yeast rises to power- and it's pretty common when you think about what it takes to encourage it: anti-biotics (anti healthy gut bacteria as well); hormonal changing drugs, herbs and emotions; and just as in cooking... SUGAR.

Now think about this: If yeast has been allowed to overgrow in the body, sugar cravings become a huge issue. The yeast will hi-jack the body's food craving "software" and ramp up sugar cravings.

Solution: Understand & accept the concept of yeast in bodies, then learn how to overthrow yeast and keep it at bay. Yeast will never be totally gone, after all it's part of body ecology. It's the balance we're after.

Your 3 weeks are up

2010-06-11T06:00:00.002-05:00

Why would anybody need a trainer after the first two or three weeks?

Oh, oh I know pick me, pick me. There I was… training a new client. We were getting results quickly and my alternative style was being adapted to quite well…

Then it HAPPENED! This individual stopped scheduling times and disappeared. Not thinking anything of it; I mean people get sick, have to go out of town suddenly or who knows what, I didn’t bother contacting for a week.

I soon found out that I wasn’t needed, shouldn’t be bothered anymore and greatly appreciated for all my help.

That’s fine. People come & go. Some need more guidance than others. Although many stay on to see what else I come up with (nothing like a little foreshadowing in a blog.)

3 months later, the entire spring season has passed, It UNHAPPENED! This individual called me up looking for another month of training. So I obliged. And like clockwork, 2 weeks into the training this individual figured they had a new workout routine memorized and hinted at going solo once again.

But wait… I was overheard talking to another much more loyal client. Her 3 weeks were up and it was time to change up the workouts. Whoa! Workouts are changed every 3 weeks? Yeah stick around long enough and serious results will happen.

Here’s why:

I get bored watching people do the same stuff for a month.
The body adapts quickly, so to stimulate it to stay in shape - WE NEED TO CHANGE THINGS UP.
When performing variations between heavy and light training, the body can only handle 3-4 weeks of heavy lifting before it breaks down from not being able to recuperate. Louie Simmons from WestSide Barbell will back me on that.
Job security. Change elicits results. Results are associated to the reason people train with me.
Entertainment. Many loyal clients simply stick around for not only the above four reasons, but also because they’re curious. What else am I going to come up with?

When a guy thinks “What-If?” all the time, who knows?

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Mercola Healthy Recipes

2010-06-09T16:45:00.001-05:00

Per client requests, I am going to start a Wednesday blog dedicated to recommended books. Seems how I read quite a bit, this should be... besides the question where to start.

Lately I've had a few clients on my weight loss program, whom after going through a grocery store field trip with me would ask, "Now that I know my way around the store and what to eat, how do I make a meal?"

Hmmm. My answer for this is throw things together or make a naked burger and some greens, this didn't suffice. I can cook. I can't bake - I can't follow directions. This is for those of you who are switching from the drive-thru suppers to home cooked meals.

Dr. Mercola has a great book that is not sugar coated (pardon the pun) and goes into some of the how's and why's of what foods effective our bodies, both good and bad.

Mercola's Healthy Recipes

Mind you this just the beginning of a long list, more great recommendations coming each Wednesday. Make sure you subscribe to my blog to keep up with my latest articles about nutrition, fitness, health and wellness, weekly product reviews, as well as some weekly motivation! You won't want to miss out!

Let Life Give You What You Need

2010-06-01T19:11:00.002-05:00

The only thing that stands in our way of finding the fearless life is something in us that tells us "I can't." And yet, three of the most powerful words in the English language are: "I can learn."

Unlike every other creature on this earth, we are created to be changed, to go through transformations that put us into a new relationship with a different order of life if we have allowed those changes to take place. We can learn about the forces inside of us so that gradually we begin to recognize that the only thing that stands in our way of finding the fearless life is something in us that tells us we can't.

Out of this persistence, everything changes. Until then, we don't know that everything changes because we only make a tiny attempt at something and then run into our own conclusion that it's a dead-end street. Then we try to find another street we can go down, never knowing that none of those streets go anywhere because they are created by the same mind that produces the dead-end! Mountains crumble before the one who will wait for a passage through them. Persistence is knowing that life changes.

The seasons themselves are the evidence of a reality that is always shifting, in transition, ever improving itself. We can gain new self-knowledge through the observation of the fact that everything is changing. We can discover through this persistence connected with self-knowledge -- born of awareness -- that we are in a world of changes, but within us exists something that is unchanging because we are willing to watch the changes take place. Then passages open up before us that were impossibly closed because they were closed to the person who insisted they open the way we wanted them to.

With this understanding, we can start letting go of the nature that creates its own passage, and wait for Truth -- for God's life -- to create and show us a passage through the change. Then our persistence begins to pay off because it is a gateway to a new kind of confidence and success based in a conviction we have inside of us. It's a conviction because we have experienced for ourselves that the world changes if we will watch it change. If we try to change it according to what we want however, we will never see the changes that we imagine, and will always wind up a captive of our own imaginings.

Out of this persistence comes the gradual, marvelous recognition that a big part of changing everything is learning to be persistent in waiting for the right moment for us to move through... and we have to be there when it happens! We can't run for fear that we won't accomplish what we set out to accomplish.

We live in a world that is established for us to succeed in realizing that within us dwells an Intelligence beyond fear. The whole world is set up so that we can take attention, awareness, self-knowledge, and persistence, and bring them together. We can choose to be in this moment in order to let the moment educate us, without telling ourselves what we want. We let Life give us what we need to understand.

Once we experience for ourselves that the universe is actually set up for us to succeed in becoming wise in all things, we realize in that same moment that reality itself is compassionate. It is founded in love. With this discovery, fear is dissolved, because we are no longer apart from life. We don't have adversaries anymore. We're not fighting with anything or anyone because we have some idea of scarcity of commodity or consciousness. We have been awakened in ourselves to something in us, and it is our knowledge.

We find that love is that wholeness, indivisibility, and recognition that all things good come to those for whom the good is all things. When you set out to find the truly fearless life, lo and behold, you discover that fear cannot dwell in the presence of this Light.

-- Guy Finley

Upcoming Summer Group Session

2010-05-26T20:40:00.005-05:00

Don't forget to sign-up for my summer group classes starting soon!!! Fill out the registration form located right here on my blog (right hand side tool bar). I have a classes for both ADULTS and YOUTH! It is never too late to get into shape for the summer!

Young Living Essential Oils Presentation in Fargo

2010-05-12T17:40:00.003-05:00

Monday night May 24^th at 7:30pm

Jen Springer and Monty Moran will be hosting a casual experience in learning more about Young Living Essential Oils.

We will have lots of oils and nutritional supplements to show and explain as well sharing our personal stories in how our lives changed since we started playing with the oils and started using many of the other products.

This is intended to be a fun experience where you can see, smell and put the oils on.

Don't expect a business presentation or a sales meeting.

Do expect Jen to be very chatty.

We just want to share our excitement and see firsthand what we do with the oils and supplements in relation to:

Asthma relief

Colds & allergies

Emotional lifting

Stress relief

Weight loss

Pain relief

Concentration

Energy

Safe household cleaning

Nutrition

If you would like, we will have products available for purchase, help with setting up orders and support if you decide "I want to be a distributor too!"

Again, we invite to come and see, smell and touch.

Location: Nodak Mutual Insurance

1101 First Ave North

Fargo

Date:

Monday May 24^th 7:30PM

Summer Youth Workouts at Sports Center

2010-05-12T17:39:00.005-05:00

Round up the kids and get over to the Sports Center! Doug Duran has opened his family hours at the Sports Center. While you go get your workout on, I will lead the kids through their own workouts.

Mondays, Tuesdays and Thursdays from 10:30-11:30AM

$100/ month

Boys and girls ages 8-11

Group/ class workout setting with the focus being to develop: balance, coordination, flexibility, strength and speed. This is an introductory setting in encouraging body awareness, self-confidence, fitness as a lifestyle mindset, healthy eating habits. Shoot! You might even learn something from your kid(s) throughout the summer. The exercises are age appropriate for the kids' ever changing bodies, a great supplemental activity for sports participants and those who have never participated in any activities outside of gym class.

In accordance with general teacher to student ratios, if there are more than 10 kids participating I will bring in another instructor to help out. Limit class size is 20 participants with two instructors leading the kids through their workouts.

On nice mornings we will also be going outside to get some fresh air and workout. Be sure your young one has a water bottle, sunblock if desired and wearing proper attire to workout.

TABATA Class

2010-05-12T17:39:00.004-05:00

After a year of experimenting and testing the TABATA way of working out with my semi-private clients and the Sports Center's Biggest Loser Challenge Group, I am going to offer one TABATA class to the public.

The idea behind TABATA is to provide a structured class in higher paced workouts. The tempo is based on time. For example, an exercise for 20 seconds followed by 10 seconds rest, changing exercises each time. These series may last for four minutes as the first block of exercises. Between each block there may be a 100 second rest, followed by another block of 20 "on" and 10 "off" sequences of exercises. Typically about four or five blocks of routines.

Mind you I change things up!

Participants will perform exercises involving dumbbells, kettlebells, Physioballs, Bosu Balls, weighted bars, maybe even tires and ropes, and many bodyweight only exercises. Not all in one class period… well we'll see—wouldn't want to limit myself. This is a class setting with variations of the exercises available for those who either have a limitation or would like a little more challenge.

I am hosting the TABATA class at the Sports Center in Fargo: 3320 Westrac Drive South.

Doug Duran has agreed to allow non-members of the Sports Center to participate without a membership granted participants are just doing the TABATA class.

The class will be held in the racquetball court and limited to 10 class participants with myself and Tessa (Sports Center trainer) as instructors.

Registration forms can be downloaded in pdf form on my blog http://montymoran.blogspot.com

Tuesdays & Thursdays 6:15pm- 6:45pm

$60/ month

Text me at 701-261-9636 to reserve your spot

Part II: 124 Ways Sugar Ruins Your Health

2010-04-16T06:00:00.000-05:00

By Nancy Appleton, PhDWell here it is. The second half of the list. Once again, think about what you feed your body. Does it make you look good, feel good or function well? The majority of what ails us can be linked to what we put in our mouths.

Oh p.s. the sources of each finding are listed at the bottom again. Read on...

66. Sugar can increase the body's fluid retention.
67. Sugar is enemy #1 of the bowel movement.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can make the tendons more brittle.
71. Sugar can cause headaches, including migraine.
72. Sugar plays a role in pancreatic cancer in women.
73. Sugar can adversely affect school children's grades and cause learning disorders.
74. Sugar can cause an increase in delta, alpha, and theta brain waves.
75. Sugar can cause depression.
76. Sugar increases the risk of gastric cancer.
77. Sugar and cause dyspepsia (indigestion).
78. Sugar can increase your risk of getting gout.
79. Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
80. Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
81 High refined sugar diet reduces learning capacity.
82. Sugar can cause less effective functioning of two blood proteins, albumin, and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
83. Sugar can contribute to Alzheimer’s disease.
84. Sugar can cause platelet adhesiveness.
85. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
86. Sugar can lead to the formation of kidney stones.
87. Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli. 88. Sugar can lead to dizziness.
89. Diets high in sugar can cause free radicals and oxidative stress.
90. High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
91. High sugar diet can lead to biliary tract cancer.
92. Sugar feeds cancer.
93. High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
94. High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
95. Sugar slows food's travel time through the gastrointestinal tract.
96. Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This can modify bile to produce cancer-causing compounds and colon cancer.
97. Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.
98. Sugar combines and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
99. Sugar can be a risk factor of gallbladder cancer.
100. Sugar is an addictive substance.
101. Sugar can be intoxicating, similar to alcohol.
102. Sugar can exacerbate PMS.
103. Sugar given to premature babies can affect the amount of carbon dioxide they produce. 104. Decrease in sugar intake can increase emotional stability.
105. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch. 106. The rapid absorption of sugar promotes excessive food intake in obese subjects.
107. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
108. Sugar adversely affects urinary electrolyte composition.
109. Sugar can slow down the ability of the adrenal glands to function.
110. Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
111. I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
112. High sucrose intake could be an important risk factor in lung cancer.
113. Sugar increases the risk of polio.
114. High sugar intake can cause epileptic seizures.
115. Sugar causes high blood pressure in obese people.
116. In Intensive Care Units: Limiting sugar saves lives.
117. Sugar may induce cell death.
118. Sugar may impair the physiological homeostasis of many systems in living organisms.
119. In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
120. Sugar can cause gastric cancer.
121. Sugar dehydrates newborns.
122. Sugar can cause gum disease.
123. Sugar increases the estradiol in young men.
124. Sugar can cause low birth-weight babies.

SOURCES
66. Ibid. fluid retention 67. Ibid. bowel movement 68. Ibid. nearsightedness 69. Ibid. compromise the lining of the capillaries 70. Nash, J. "Health Contenders." Essence. Jan 1992; 23: 79_81. 71. Grand, E. "Food Allergies and Migraine."Lancet. 1979:1:955_959. 72. Michaud, D. "Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a Prospective Study." J Natl Cancer Inst. Sep 4, 2002 ;94(17):1293-300. 73. Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981.) 74. Christensen, L. "The Role of Caffeine and Sugar in Depression." Nutrition Report. Mar 1991;9(3):17-24. 75. Ibid. 76. Cornee, J., et al. "A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France," European Journal of Epidemiology. 1995;11:55-65. 77. Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129. 78. Ibid, 44 79. Reiser, S., et al. "Effects of Sugars on Indices on Glucose Tolerance in Humans." American Journal of Clinical Nutrition. 1986:43;151-159. 80. Reiser,S., et al. "Effects of Sugars on Indices on Glucose Tolerance in Humans." American Journal of Clinical Nutrition. 1986;43:151-159. 81. Molteni, R, et al. "A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning." NeuroScience. 2002;112(4):803-814. 82. Monnier, V., "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology. 1990;45:105-111. 83. Frey, J. "Is There Sugar in the Alzheimer’s Disease?" Annales De Biologie Clinique. 2001; 59 (3):253-257. 84. Yudkin, J. "Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes." Nutrition and Health. 1987;5(1-2):5-8. 85. Ibid. 86. Blacklock, N. J., "Sucrose and Idiopathic Renal Stone." Nutrition and Health. 1987;5(1-2):9- Curhan, G., et al. "Beverage Use and Risk for Kidney Stones in Women." Annals of Internal Medicine. 1998:28:534-340. 87. Journal of Advanced Medicine. 1994;7(1):51-58. 88. Ibid 89. Ceriello, A. "Oxidative Stress and Glycemic Regulation." Metabolism. Feb 2000;49(2 Suppl 1):27-29. 90. Postgraduate Medicine.Sept 1969:45:602-07. 91. Moerman, C. J., et al. "Dietary Sugar Intake in the Etiology of Biliary Tract Cancer." International Journal of Epidemiology . Ap 1993;.2(2):207-214. 92. Quillin, Patrick, "Cancer’s Sweet Tooth," Nutrition Science News. Ap 2000. Rothkopf, M.. Nutrition. July/Aug 1990;6(4). 93. Lenders, C. M. "Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents." Journal of Nutrition. Jun 1997;1113- 1117. 94. Ibid. 95. Bostick, R. M., et al. "Sugar, Meat.and Fat Intake and Non-dietary Risk Factors for Colon Cancer Incidence in Iowa Women." Cancer Causes & Control. 1994:5 :38-53. 96. Ibid. Kruis, W., et al. "Effects of Diets Low and High in Refined Sugars on Gut Transit, Bile Acid Metabolism and Bacterial Fermentation." Gut. 1991;32:367-370. Ludwig, D. S., et al. "High Glycemic Index Foods, Overeating, And Obesity." Pediatrics. Mar 1999;103(3):26-32. 97. Yudkin, J and Eisa, O. "Dietary Sucrose and Oestradiol Concentration in Young Men". Annals of Nutrition and Metabolism. 1988:32(2):53-55. 98. Lee, A. T. and Cerami A. "The Role of Glycation in Aging." Annals of the New York Academy of Science. 1992; 663:63-70. 99. Moerman, C., et al."Dietary Sugar Intake in the Etiology of Biliary Tract Cancer." International Journal of Epidemiology. Ap 1993; 22(2):207-214. 100. "Sugar, White Flour Withdrawal Produces Chemical Response." The Addiction Letter. Jul 1992:4. Colantuoni, C., et al. "Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence." Obes Res. Jun 2002 ;10(6):478-488. Annual Meeting of the American Psychological Society, Toronto, June 17, 2001. Www.mercola,com/2001/june/30/sugar.htm 101. Ibid. 102. The Edell Health Letter. Sept 1991;7:1. 103. Sunehag, A. L., et al. "Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition" Diabetes. 1999 ;48 7991_800. 104. Christensen L., et al. "Impact of A Dietary Change on Emotional Distress." Journal of Abnormal Psychology .1985;94(4):565_79. 105. Nutrition Health Review. Fall 85. changes sugar into fat faster than fat 106. Ludwig, D. S., et al. "High Glycemic Index Foods, Overeating and Obesity." Pediatrics. March 1999;103(3):26-32. 107. Pediatrics Research. 1995;38(4):539-542. Berdonces, J. L. "Attention Deficit and Infantile Hyperactivity." Rev Enferm. Jan 2001;4(1)11-4 108. Blacklock, N. J. "Sucrose and Idiopathic Renal Stone." Nutrition Health. 1987;5(1 & 2):9-17. 109. Lechin, F., et al. "Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans." Neurophychobiology. 1992;26(1-2):4-11. 110. Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317_321. 111. Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. IVs of sugar water can cut off oxygen to the brain. 112. De Stefani, E."Dietary Sugar and Lung Cancer: a Case_control Study in Uruguay." Nutrition and Cancer. 1998;31(2):132_7. 113. Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951. 114. Murphy, Patricia. "The Role of Sugar in Epileptic Seizures." Townsend Letter for Doctors and Patients. May, 2001. Murphy Is Editor of Epilepsy Wellness Newsletter, 1462 West 5th Ave., Eugene, Oregon 97402 115. Stern, N. & Tuck, M. "Pathogenesis of Hypertension in Diabetes Mellitus." Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (PhiladelphiA; A:Lippincott Williams & Wilkins, 2000)943-957. 116. Christansen, D. "Critical Care: Sugar Limit Saves Lives." Science News. June 30, 2001; 159:404. 117. Donnini, D. et al. "Glucose May Induce Cell Death through a Free Radical-mediated Mechanism."Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417. 118. Ceriello, A. "Oxicative Stress and Glycemic Regulation." Metabolism. Feb 2000;49(Suppl I):27-29. 119. Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89. 120. Cornee, J., et al. "A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France." European Journal of Epidemiology 11 (1995):55-65. 121. "Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800. 122. Glinsmann, W., et al. "Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners." FDA Report of Sugars Task Force (1986) 39. 123. Yudkin, J. and Eisa, O. "Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5. 124. Lenders, C. M. "Gestational Age and Infant Size at Birth Are Associated with Dietary Intake Among Pregnant Adolescents." Journal of Nutrition 128.1998:1807-1810

For more related information go to her website

http://www.nancyappleton.com/

Pre-View Kid Outdoor Bootcamps

2010-04-12T20:57:00.003-05:00

If you have an active kid who likes creative challenges, you gotta get a hold of me.
Well... maybe I should back up. Inactive kids who need to get out and get movin' creatively are very welcome as well.
This summer I am launching the kid version of my traveling bootcamps. Traveling as in, we meet at different parks, playgrounds, fields, hills, tracks and such. No gym memberships. Just me, the kids and the great outdoors as our "workout place."
Here's a little taste of what the advanced kids would do (I do modify activities for each individual's ability).

This bootcamp for kids will attract kids who want to have a fun workout like this.

The adult one hour Saturday morning camp starts April 17th at 8AM (this weekend) and only goes for 5 weeks this spring. Contact me via text or e-mail or facebook to sign-up and find out where the first location will be.

Three Classic Weight Loss Stories

2010-03-26T13:21:00.005-05:00

December 2009, I have an opportunity to expand my services outside the Sports Center again. This time it's an insurance company that has a fitness room in their building. Of the 90-some employees, six ladies sign up to train with me. My baseline and recurring test numbers revolve around simply a weekly weigh-in and 5-site circumference measurements. Could have gone more tech but a third party is doing the bodyfat percentages, besides women want to know two things with fitness results: weight loss & size or inches lost.

I tell clients in this demographic that one of three things will happen with embarking on a fitness/ weight loss program with me. The following are three distinctly different real world stories.

Started and ended at the same weight over the course of 2 months. Even though JD didn't experience an overall weight loss over the Christmas Holiday season she lost a total of 2 inches. What happened? JD was consistent in her workouts, She did the strength training and the interval running on treadmill as well as elliptical and recumbent bike. However, she didn't clean up her diet. Bright side was she lost inches primarily in the waist, didn't gain weight over the holidays, improved her stamina, balance, coordination and gained strength. Age mid 30's

Took off like a jackrabbit! She lost 5 pounds the first week. She did the same workout routine as JD (5 days a week, about 40 minutes each day). The difference. KB got serious about her eating habits. It became a lifestyle. Sure KB hit plateaus with weight loss and losing inches. But overall she steadily improved. After 3 months KB lost 20 pounds, lost a total of six inches on her body circumference measurements with the majority being in hips and thighs. I now have her on a 5K race training routine (keeping in mind she has exercise induced asthma) in addition to challenging her on strength training. KB proudly wears better fitting clothes- and she should be proud. Age just under 50.

The most classic story and such a great story to tell; JP made sure that I went easy on her. She gave me the laundry list of limiting conditions. Specifically, HER RUNNING DAYS ARE BEHIND HER, so just walk on treadmill and negotiate speed & elevation. With JP the workouts were modified to activities that were appropriate for her fitness level. The first six weeks JP gained 2 inches overall and gained 5 pounds. Her strength and stamina improved and arthritic knee pain was alleviating.

Here's what happened:

Increased activities stimulated increased appetite, but she didn't have the eating habits corrected yet (and yes it is a lifestyle change which takes time).

People new to strength training or re-introduced after a long hiatus will store more water in the muscles as it requires water uptake to allow the muscles to recover.

Together the increased appetite without diet modification and water intake for recovery makes for weight gain.

Next, JP turned the corner. She cleaned up her diet more than she thought she needed to… until we had some talks about the crap that is packaged and sold to us as "food" or rather belly fillers. As JP's weight began to drop and lost some inches, her confidence increased. Being in a group setting with colleagues who were also experiencing life changing results for the better, and a few ladies starting to run intervals or do the 5K training program I set up for them; JP had a "What-If" moment and tried running on the treadmill. She did just fine and the arthritic knee felt good. No flare ups. When I called JP out and reminded her what she said from the beginning about how I would not get her to ever do (RUNNING); She proceeded to reflect and we had this talk.

You know when you get to a certain point where you're at your heaviest and limiting health conditions arise, it's easy to hide inside yourself and accept that the days of fitness and being healthy are over.

It's only until you start thinking about how you take care of yourself directly affects everyone who is important to you. Being overweight comes with the burden of lack of self-esteem.

The paradox is it takes self-esteem to better yourself. This is why it is so difficult to start a fit & healthy lifestyle, in addition to the programming (habits) people have been submitting themselves to for so long.

Thankfully momentum works in both directions (like a pendulum). If you can muster up enough courage and self-preservation to commit to taking back your life, there will be immediate and encouraging results. And as the body adapts to the challenges of exercise along with eating to nourish, you will stop fighting your body and start to become in-tuned with yourself.

As JP said, "I have just experienced a new kind of freedom, realizing I can run again."

Wow! Fitness related to a feeling of freedom.

She followed up, "I was trapped inside my own body for so long." "Now it makes me wonder what else I can do." The whole emotional side of making the transition to a healthy lifestyle is that we need to address our self worth. Are you emotionally prepared to spend time and energy on improving yourself? You should be. After all you are worth it. And to put it bluntly, you are worthless to everyone else if you become so sickly out of shape that you become the one who needs cared for on a variety of levels. Contribute to others by contributing to bettering yourself.

In 3 months, JP lost 14 pounds and 6 inches. Age Lower 50's.

* Just prior to posting this, I happened to visit with JD. She is working out on her own now. The eating habits are still an issue. But she is now off of her cholesterol lowering medication. Next goal is get her blood pressure under control and go off those meds. She replied she's not sure if that will ever happen because it's genetic (whole family has high blood pressure).

My response, "JD don't play that card!" High blood pressure, cholesterol, diabetes... all of these are reversible. Just need to follow the white rabbit to a new world of thinking.

Fitness During Pregnancy

2010-03-22T22:12:00.006-05:00

This topic is so big and so very important that I recruited an expert to guest write. Erin is a nutritionist as well as a nurse and proud mother of a charming 1 yr old.

Erin Blackwell Igo

Fitness in pregnancy can be challenging thing. You are not only responsible for your own well-being, but now you are entrusted with the sole responsibility of growing another human being. For some people, pregnancy can be a very difficult time. We spend our entire adult lives trying to be "fit" and maintain an ideal weight. Then one day, we wake up pregnant and are told we must gain weight, let our abdomens grow so we can't see our toes, and buy new HUGE clothes. This can be a struggle in two different ways:

We are so excited for it to be socially acceptable to gain weight that we take "eating for two" literally and gain too much.

We know that we are supposed to gain weight, but have such a hard time giving up our normal jean, that we decide to restrict our diets which can cause substantial harm to the baby.

The International Organization of Health has set the following pregnancy weight gain guidelines:
Underweight women- 28 to 40 lbs
Normal weight women- 25-35 lbs
Overweight women 15-25 lb
Obese women 11-20 lbs (although, this is under scrutiny as many studies are showing that obese women can have healthy babies without gaining any weight).

This weight should not all be gained in the first week. We shouldn't pull out the ice cream claiming we need to gain 35 lbs. In fact, in the first trimester weight gain should only be about 2-5 lbs and caloric intake does not need to be increased. If you are hungry- you are lucky! Eat! But continue to make wise choices. Because calcium and protein needs are greater during pregnancy (protein needs increase to 60 g/day), choose to have a glass of skim milk or opt for a protein snack. After the first 16 weeks, weight gain should average one pound per week and you can increase your calorie intake 300 calories per day. Once again- this shouldn't be seen as opportunity to eat a candy bar everyday because there are 300 extra calories to consume. Add two healthy snacks a day- yogurt, cottage cheese, a handful of nuts, or even a tablespoon of peanut butter.

Some people follow another train of thought. Instead of "I get to gain 30 pounds??? Bring on the bacon!" they think "I have to be fat and gain how much??" This is normal. In my first trimester I gained 5 lbs, couldn't fit in to any of my clothes, and felt like a fat slob. I knew that the fetus weight was about an ounce at this point and had a really hard time justifying how large I was getting so quickly. But, this is how the weight gain plays out by the end:

8 lb of baby
3 lb of amniotic fluid and placenta
2 lb of uterus
4 lb of extra blood
3 lb of extra breast tissue
5-10 lb of "maternal stores"

So even though that fetus is 1 oz and you have gained 5 lbs, that is 5 lbs of extra fluid and tissue that is being laid down to appropriately create and develop another organism. The hardest part to swallow is the 5- 10 lbs of "maternal stores." It is a pleasant way of saying "fat." This is necessary, though (unless you are already overweight or obese.) The belief used to be that this fetus was a parasite- it took everything first and mom got the leftovers. This is true in terms of vitamins and minerals, but not calories. Studies have shown that if mom doesn't have a high enough body fat percentage, the baby will break down mom's muscle tissue to use as energy while mom's body uses the calories consumed to increase her body fat. This is not good for your baby's developing brain. While you aren't looking forward to laying down 5-10 lbs of fat, it is good for your baby. Also, if you cautious not to lay down more than that- you will be able to easily get rid of it by breastfeeding and chasing your baby around within the first year.

The last thing is exercise. It is important to exercise during pregnancy, but I cannot stress enough that every person is different. Some women can run marathons while pregnant (although, I don't recommend it), while some can't find the energy to walk down the block. I am an avid runner and before I was pregnant I ran about 20 miles per week. By the 4th month, I had stopped all together. I was TIRED, and the extra weight made me feel like I was running through mud. So, I switched it up. I walked a lot, I did prenatal yoga, and most importantly- I did what felt right. If your body is screaming, "Stop! This is too much!" then it probably is. As you gain weight, the activities you do burn more calories. Therefore, you can take it down a notch and still have an equally as effective exercise routine. Also remember, the point of exercise during pregnancy is not to lose weight- it is to be healthy.

Monty Moran's Notes

Thanks Erin. In addition, I would recommend the protein intake increased to at least 60 g and up to 120 g per day depending on your lean body weight. More lean body mass requires more protein. Go with whole milk, there is a reason why it started out that way… more proteins and healthy fats that all work together to nourish the body. Obviously omit if milk allergies are an issue and those with diabetic conditions definitely need to stay away from skim milk because it's basically white colored sugar water. Healthy fats are vital for baby's development and NO – healthy fat in meals does not beget fat moms.

After bouncing some theories off of Aaron Jones (a chiropractor here in the Fargo-Moorhead area) we agreed I should address a few more things. With exercise, I wouldn't recommend starting a running routine during 2^nd trimester and on. However if you are a runner, keep these things in mind as you progress through your pregnancy term:

You will gain weight which obviously adds a form of resistance training to your running.
Your center of balance will change which will change your running mechanics.
Like Erin said, you may not have the energy to run like you did and may need to either cut the mileage back or cut the frequency down to recover between runs.
There are other options or complimentary activities such as yoga, Pilates, strength training, biking and so on.
With strength training, the same issues apply. Weights may not be as heavy but higher reps can suffice. Certain exercises will not be comfortable to perform for obvious reasons.
Luckily, maintaining a fitness routine is somewhat easy as it is a way of your life, your body changes gradually and fit people are more in tune with their bodies and know what works or as Erin said, "I did what felt right."

As far as taking vitamins & minerals consult somebody who knows what they're talking about, mega vitamins are not the answer. Quality, absorbable, well balanced, non-toxic vitamin/mineral supplements should be sought after – with that said, by all means don't go shopping in the Wal-Mart aisles for anything health related.

If you are not in a fitness routine and want to start (even during pregnancy) consult your OB/GYN and a competent fitness professional to put you on the right track and monitor your progress.

Client Performance Results

2010-03-16T23:14:00.013-05:00

In the attached pdf's are two compiled data sheets for overall results of my clients.
It's brutally honest. Some are some amazing numbers. While the high school boys typically re-tested during the first two weeks of their sport starting, resulting in down numbers from fatigue of coming in right after practice to test out. Oh well.

If you are looking for results in performance, I can deliver.
Personal records and phenomenal increases in strength, vertical and speed happen all the time with me and my clients.
Enjoy!!

Cormax West Personal Training Client Performance Results- Overall

Cormax West Personal Training Client Performance Results- Age groups

Oh and let me know when you are ready to get serious and train with a real pro, ME!!

P.S. When Emily Gunkelman came out of college basketball and decided to train for the WNBA with me she went from a 12" vertical to 24" in 4 months. I went with the younger girl for most improved because... well I don't know ?? My bad, Em.

Dedicated to your performance

Myofascial Release Principles Using Foam Roller

2010-03-15T06:00:00.000-05:00

Changing it up.
Instead of talking about health, nutrition, exercise, motivation and showing crazy fun videos - Here's a recovery technique that you can do yourself and really tune into body to heal it.
It's boring, but is good on the instructional/ informational aspect.

The foam roller can be your cheapest and most effective way to "take your therapist home with you!"
In this video Scott van Niekerk of Wholistic Physical Therapy in Brewster, NY. shows this highly effective self treatment tool using Myofascial Release Principles as taught by John Barnes to release pain, tightness and tension from the shins, legs - quads, ITB, Pelvis, back shoulders and neck.

Monty’s Boot Camp

2010-03-11T06:00:00.005-06:00

Spring is here!

Once again the top personal trainer in Fargo-Moorhead is holding a Saturday morning one hour bootcamp for 10-weeks this spring.

We have five different outdoor locations, where we meet and get a great workout. Each weekend is a different location. It doesn't matter which gym you belong to or never go to a gym, there are no gym membership fees involved with us. Whether you are physically fit or seriously out of shape, everyone gets an appropriate workout adjusted by Monty Moran who is a seasoned fitness professional with 15+ years experience of training all age groups and fitness levels.

Starting Saturday, April 17 through Saturday, May 15

8:00AM- 9:00AM

$100 / 5 weeks

Rotating outdoor locations each week

Intense, challenging workouts that will give you results – without going to the gym

Suggested Items to bring:

*Wear layers for hot/ chilly mornings and rain/ snow gear

*Appropriate shoes (running shoes, cleats for agility, snow)

*Work/ workout gloves for tires and playground

*Water Bottle

*Sunglasses, sunblock, towel

* I'm notorious for changing things up so be flexible for change in plans

*Let's have fun, and play hard

Text to sign-up: 701-261-9636

E-Mail: monty_moran@yahoo.com

Facebook: Cormax West

Facebook: Monty Moran

Registration Form: Download & Fill Out

Action

2010-02-12T14:34:00.004-06:00

Years ago I bought an e-book titled "BANABU." An acronym for Building A New And Better yoU (or Universe) can't remember that last part, I think it was because they were going back and forth with it as well. Anyway the whole point of their e-book project was to basically summarize the take home messages from 1,000's of self-help type books. One of the principles (they have 11 principles outlined) is what is considered the basic building blocks of success. Another acronym called TEAR.

Thought

Emotion

Action

Results

In my newsletter for February 2010 I addressed the emotion part. Now for the second hardest part (I think). Action.

In fitness & health terms it goes like this:

Thought = "I want to be in shape this year."

Emotion = This is the WHY part but with feelings attached. Read my newsletter

Action = Think this as the bridge between dreams and reality. Without action you are simply a dreamer. Without emotion you may act on it but not really know why, lose momentum and fall off the wagon. Action takes planning, scheduling, education, food choice, outsourcing – trainer, classes, nutritionist.

Newton's first law of motion (law of inertia) states that, "An object at rest tends to stay at rest and an object in motion tends to stay in motion…"

Watching the World's Strongest Man competitions where these guys pull semi-trucks, planes and trains, you will notice that the successful ones are not taking big steps. Rather it's continuous small determined steps. This builds momentum.

The To Do List or Goals List

So you have the thought in your head to do something great. You put the passion behind the intention as to why you are doing this. So let's do something about it. How?

Create an action plan or to do list. Example (fitness related):

Get educated. Buy books, magazines, videos or browse the internet on exercises and nutrition.

Create workspace. Designate a room for exercise, map walking/ running trails, visit gym to join or classes to take.

Schedule time. Are you going to workout before work, at lunch, after work or around other's schedules? Whatever/ whenever it is stick to it just like you would with an appointment anywhere else, but realize this is the most important appointment. It's you time.

Evaluate. Write down certain personal statistics such as strength, endurance, bodyweight, bodyfat percentages, circumference measurements, clothes sizes or maybe even a before picture.

Determine the next step. "I can leg press 100 pounds, but I want to be able to do 120 pounds in two weeks." "I can run for 30 seconds, but I want to be able do three 1:00 runs in 3 weeks." "I weigh _____ or my measurements are ______ right now, but in a month I want to be at _______."

Cross off achievements. This is gratifyingly addictive. Celebrate the victories!

Determine the next step. Yes keep the momentum going and set more goals. The passion is there because the Results are being realized.

Unorthodox

2010-02-10T23:21:00.003-06:00

Recently a member of the Sports Center approached me and acknowledged that he has been watching how I train my clients and the things I have them do. He proceeded to let me know how "unorthodox" I am. My response. Yeah I am. And the results we get are "unorthodox" too. Lose 5 pounds in a week. Lose 20 pounds in 4-6 weeks. Clients losing 60 pounds in 4-6 months. Adding over a foot to vertical jumps. Decreasing sprint times in terms of percentages. Doubling & tripling strength. 0 pull-ups to 3 in 3-4 months. Flexibility increase. Injury decrease. Confidence through the roof by looking, feeling & performing better.
It's just what I do. I am good because I have passion for it. It's my life. I like changing people's lives for the better because I can.

5 Consecutive Long Jumps

2010-02-08T14:54:00.006-06:00

I do the jumping knee tuck or hops before I perform any explosive or fast movement. Reason is to lay down muscle motor neuron pathways related to the activity to be performed. Basically telling the body, "Ok we're gonna go hard and fast! Be ready!"
You will never see me hold a stretch before an activity like this. I would be sending the wrong body readiness message as in, "Relax, go easy."

This idea of performing 5 consecutive long jumps (5CLJ) came from a coach at the University of Wisconsin- Lacrosse. The average person should be able to broad jump their own height in distance. He has sufficient data that correlates one's long jump ability to speed. He had a group of world class time 400M sprinters at the time I discovered him. They were jumping around 11 feet. Which is amazing!

But we do 5CLJ's because it brings in a bigger athleticism challenge. The ability to land from an explosive jump, re-coil the muscles and spring forward again repeatedly requires: coordination, the exploitation of the plyometric effect on muscles and tendon and overall body strength (think armswing, core muscles to re-align the body mid-air and obviously legs & glutes).

Those studs from UW-L were jumping 55 feet in the 5CLJ. The end of the tape in my videos was at 45 feet. I have some work to do I guess.

Diabetes and Obesity is a Business

2010-02-05T07:40:00.001-06:00

If you have diabetes or know someone with diabetes, understand this. Unless the diabetic has a non-functional pancreas, diabetes is reversible. Yes curable. It's only a disease if you break it down into dis-ease, meaning the body is not as ease. Rather it's overwhelmed. Poor food choices causing the body's hormone system to spin out of control; and this doesn't happen overnight, the culmination of eating habits and lack of knowledge of what is being sold as foods, over time, lead up to this condition.

Your suffering is big business. If diabetes was limited through society's active role in taking care of itself, this business niche would dwindle. The Diabetic Association would be smaller, insulin drug manufacturers, suppliers and "dealers" would lose profits. Magic drug weight loss scams would disappear, diet books and centers would not be so abundant. And the food manufacturers who "feed" us the ingredients (which are generally cheaper in cost to manufacture) would have to re-structure. This is a profitable consumables cycle and we are caught in the middle with no benefit. Maybe KNOWING the difference isn't enough, it might come down to tasting the difference.

The Route to Obesity Passes Through Your Tongue

According to Neuroscientists, obesity gradually numbs the taste sensation of rats to sweet foods, and drives them to consume larger and sweeter meals. This is apparently a critical link between taste and body weight.

Previous studies have suggested that obese persons are less sensitive to sweet taste. In summary of all these studies, chronic overeating is due to a missing satiety signal resulting in obesity and developing diabetes with an increased preference for sweet foods. The mechanism is that about 50% fewer neurons are firing when the tongues of the obese are exposed to sucrose – less sensitive to the taste of sugar.

Conversely, Super tasters who are sensitive to the bitter compounds found in broccoli and other foods were found to be about 20% thinner than non-tasters. Super tasters also tend to have more papillae, the tiny bumps on your tongue that hold taste buds. While non-tasters tend to like much sweeter, hotter and more bitter foods – they simply can't taste the food as well.

Influence of Hormones on Your Sweet Tooth

Leptin – a hormone produced by your fat cells – is believed to be a sweet-sensing hormone. With that, it is likely that either a lack of leptin or your body's failure to respond to the hormone contributes to having that sweet tooth. It's already been discovered that animals and humans with low leptin levels, or with defective leptin receptors (leptin resistance), tend to become obese. This hormone signals your brain when your fat cells are full; instructing your body to reduce hunger, increase fat burning and reduce fat storage. So in addition to increasing cravings for sweets, low leptin levels also diminish your feelings of satiety – leading to CONTINUED intake of sweets.

The issue is leptin resistance (similar to insulin resistance). If you eat a diet high in sugar and grains, blood sugar levels rise, insulin kicks in to deliver it to the liver and muscles, once those stores are topped off the excess sugar is metabolized to fat (picture a potbelly). The fat cells become full and trigger a leptin release to tell you to quit feeding your face. But overtime with excess food consumption both insulin and leptin become ignored by the body. These two hormones are around so much that the body doesn't "listen" to them.

Enter insulin resistance and leptin resistance. Insulin resistance develops diabetes, and leptin resistance develops obesity. Not just muffin tops and saddle bags but also that pregnant man look – you know that solid looking potbelly. That's visceral fat, fat surrounding the organs of the abdomen. Yuck!

And to tie everything together, the excess sugar travelling around in your blood stream from the inability of insulin to deliver causes heart disease in that sugar acts as rust on our blood vessels. Elevated blood sugar levels for long periods of time corrode the arteries; cholesterol (which is actually a friend to the body) comes in and patches up the "rust spots" in the blood vessels. And you can only do so many patch jobs.

The Addiction

Making matters worse, refined sugar has been found to be far more addictive than cocaine – one of the most addictive substances currently known! So if you think quitting tobacco is tough, giving up sugar can be even harder.

The Fix

Well from everything I just said taste of foods is not going to be the best indicator for what's good for your body.

Modify your diet by bringing in good fats about a third of your diet worth. No, fat does not beget fat – that's an '80's marketing concept by food manufactures to sell cheap unhealthy fat free foods.

Avoid insulin spikes. Never ever ever drink a soda by itself or just have toast, or just have pasta. The general rule is 4 carbs to 1 protein for insulin to do its work properly. Meaning you need to have some source of protein with every meal or snack.

Re-sensitize your taste buds. Eliminate just one of the food nemeses from your diet for 21 days at least. Then go back and just have a taste. Odds are, it won't taste nearly as good as you remembered it being; and may even be disgusting. Another feedback from my clients who cut out pasta for long period of time is that they notice a bloated gut feeling whenever they eat it again. Good sign to stay off the pasta.

Exercise. Physically demanding activities drain the glycogen (sugar) stores in the muscles. Now the muscles will listen to insulin because it has what the muscles need – more sugar as fuel. The fat cells shrink because insulin isn't visiting them as often with goodies. But another hormone comes along to visit the fat cells mobilizing them to "shape up" and lean out (I will save that for another story) and now, like a well run and efficient business everybody is getting along and doing their jobs right all because you decided to eat right and exercise smart.

Lat Pulldowns Behind Neck

2010-01-29T06:00:00.001-06:00

Back to basics.
The lat pull-down behind the neck.
Look at Mikael's form & technique.

Upright posture
Chin up and head straight forward
Appropriate hand grip width to allow for full range of motion
While pulling down focusing on rotating the shoulder in towards the spine
While letting the weight up she is controlling it, smoothly and allowing her shoulder blades to rotate up and out... hmmm kinda like angel wings.

When doing this exercise the goal is not how much weight you can do. Rather, it's a mind-on-muscle thing. Feeling the movement. Keeping perfect alignment.

Somedays you just need to go into the gym and connect with your body. Not worry about weights, reps, speed or heart rate. Simply connect. The whole mind, body, spirit thing comes alive when you allow yourself to have one these days.

Red Bull

2010-01-22T00:18:00.001-06:00

Here's a direction question I received via Facebook mail:
In your opinion, is Red Bull bad for the body, or neutral or like coffee (assume the sugar free kind)? Do you know much about it?

Here we go, brace yourself.

Just one can of the popular stimulant energy drink Red Bull can increase your risk of heart attack or stroke. The effect was seen even in young people.
The caffeine-loaded beverage causes blood to become sticky, a pre-cursor to cardiovascular problems such as stroke.
One hour after drinking Red Bull, your blood system becomes abnormal, as might be expected from a patient with cardiovascular disease.
Red Bull is banned in Norway, Uruguay and Denmark because of health risks.
Energy drinks have been popping up all over supermarket and convenience store shelves in recent years, and have overtaken bottled water as the fastest-growing category in the beverage business.
No less than 3.5 billion cans of Red Bull were sold last year in 143 countries.
Yet questions regarding the safety of Red Bull, as well as other energy drinks, keep cropping up at regular intervals when yet another overzealous energy-addict keels over.

Some energy drinks can contain a huge amount of caffeine -- as much as 300 milligrams in a single serving. For comparison, the U.S. Food and Drug Administration (FDA) limits caffeine in food and beverages to 65 mg a serving (energy drinks, however, are not regulated by the FDA).

Do Energy Drinks Really Really Live Up to Their Name?
When you break down the contents of one of those eight-ounce cans, the primary ingredients are caffeine and sugar (in the form of glucuronolactone, sucrose and glucose). So the answer is yes, energy drinks will
provide you with a quick burst of energy.
However, this is not a lasting effect, and drinking several in a row will not turn you into a flying superhero, no matter how hard their sinister marketing geniuses try to convince you otherwise.
According to the official website, Red Bull's benefits include:
Improved performance
Increased concentration and reaction speed
Increased endurance
Increased metabolism
However, the effects of this energy drink will be similar to that of drinking a cup of coffee or a can of soda, in that when the effect wears off you'll start feeling lethargic and will likely crave another can (or cup) to boost your energy once again. As many of you likely know, it can become a vicious cycle.

The problem with that recommendation is the fact that no one really knows the net effect of chugging Red Bull like you would coffee. Coffee has caffeine, yes, but it doesn't contain all those other artificial and energy-boosting ingredients, including no less than TWO artificial sweeteners (in addition to all the other sugar).
Aspartame alone has been shown to have multiple neurotoxic, metabolic, allergenic, fetal, and carcinogenic effects. I don't believe it is safe for anyone to drink and Dr. Mercola wrote an entire book about it called Sweet Deception.

Do Energy Drinks Have Health Benefits?
Nutritionally speaking, energy drinks are comparable to carbonated beverages like soda in that they offer little of value to your body. Yes, there are traces of B vitamins in Red Bull, and it contains the amino acid taurine, but this cannot make up for the detrimental effects of caffeine and sugar.
Although caffeine can certainly increase short term reaction speed, one major problem is that no one really knows how the combination of ingredients in Red Bull will affect your body. This is especially concerning since energy drinks are marketed toward people under the age of 30, and are especially popular among students and night clubbers who oftentimes drink several cans at a time.

Who Should Definitely Avoid Energy Drinks?
It is fairly self-evident that children should never consume these kinds of drinks, but due to the detrimental health impact of their contents, it would definitely be wise to avoid energy drinks if you:
Are pregnant or lactating
Are sensitive to caffeine
Suffer from anxiety
Suffer from high stress
Suffer from chronic fatigue syndrome
Have high blood pressure
Are predisposed to cardiovascular disease
Have any kind of blood clotting disorder

As lead researcher Scott Willoughby stated, Red Bull can be deadly when combined with stress or high blood pressure, as it can impair proper blood vessel function and raise your risk of blood clots.

Mix with Alcohol for a Potentially Deadly High
Mixing energy drinks with alcohol, which is combining a stimulant with a depressant, has become an increasingly popular occurrence at bars. When mixed with alcohol, drinks like Red Bull are instantly morphed into popular club drinks like "Vodka Bulls" and "Yager Bombs." The combined effect of these substances is unknown, but researchers say overloading your body with heavy stimulants and heavy depressants could lead to heart failure and according to previous news stories about fatal outcomes from this deadly mixture, that's not just a theory.
Countries like France and Denmark banned sales of Red Bull following several reported deaths of people who mixed it with alcohol.
The Red Bull brand has even made it into the scientific literature. The journal Medicine, Science, and Law published an article in 2001 on the effects of alcohol and Red Bull combined with yet another stimulant: ephedra.
The result? Acute psychosis.
And in the Journal of the Clinical Autonomic Research Society, an Italian case study reviewed an incident of "postural tachycardia syndrome (POTS) associated with a vasovagal reaction," recorded in a young volleyball player after an excess intake of Red Bull. (Whatever that means, right? Be patient read on)
They concluded:
"Considering the widespread use of Red Bull among young people who are often unaware of the drink's drug content, this case report suggests Red Bull be considered a possible cause of orthostatic intolerance."
Orthostatic intolerance is a condition in which a change from the supine position (laying down) to an upright position causes an abnormally large increase in heart rate (more than a 30 beats per minute increase, or a heart rate greater than 120 beats per minute within 10 minutes of sitting or standing up).
POTS has also been proposed as a mechanism for symptoms of chronic fatigue syndrome, so if you're suffering from chronic fatigue, drinking energy drinks is likely NOT in your best interest, which is why I included it in the list above.
You also need to be aware that consuming large amounts of alcohol -- even wine -- will increase your insulin levels, thereby accelerating your risk of diabetes and other chronic diseases.

If you're drinking energy drinks for the reason most people do -- to get more energy – know that there are far superior options than artificial energy drinks. Humans are not naturally sluggish or constantly tired. This lethargic state is something that many of us have brought on ourselves.

Your lack of energy is likely due to a combination of factors including:
Poor food choices
Low-quality food
Stressful lifestyle
Negative emotions
Lack of sleep
Lack of exercise

Increasing your energy levels, then, is as easy as remedying these factors by:
Eating right for your nutritional type
Increasing your intake of omega-3 fats
Eliminating grains and sugars from your diet
Releasing emotional stress and negativity with the Emotional Freedom Technique (EFT)
Sleeping when you're tired
Exercising

Source: Mercola.com

P.S. My short answer to drink options other than plain old water: Tea from simply water (of desired temp) and a tea bag. Also, to have citrus fruits in your water.

Definitely the best explanation of a habit that I have ever heard

2010-01-15T06:00:00.001-06:00

So like many of us who are working on self-improvement, you want to make positive changes in your life, maybe you struggle with regressing back to your old ways. Ever wonder what could be an underlying cause or factor?

Think of your habits and how they affect your life. Are they good habits, neutral or are they destroying you?

Look, habits are a big deal and we need to keep them in check for our own personal gain as well as realize how they affect the important people in our lives. We are in control of our habits and only we can make necessary changes if needed. Evaluate your habits and determine if they are making a positive impact in your life; if not how can you modify your habits?

The following is definitely the best explanation of a habit that I have ever heard:
I am your constant companion.
I am your greatest helper or your heaviest burden.
I will push you onward or drag you down to failure.
I am completely at your command.
Half the things you do, you might just as well turn over to me, and I will be able to do them quickly and correctly.
I am easily managed; you must merely be firm with me.
Show me exactly how you want something done, and after a few lessons I will do it automatically.
I am the servant of all great men; and, alas, of all failures as well.
Those who are great, I have made great.
Those who are failures, I have made failures.
I am not a machine, though I work with all the precision of a machine; Plus, the intelligence of a man.
You may run me for profit, or run me for ruin; it makes no difference to me.
Take me, train me, be firm with me and I will put the world at your feet.
Be easy with me, and I will destroy you.
Who am I?
I am a HABIT!

- Author Unknown
*Which of all the habits do you choose to be yours?

Share your habits. What are some good habits that you have? What are your bad habits that you would like to change? What are some ways you have thought of to reverse those habits? If you are unsure on how to change them - list the habit and I will try to list suggestions to help you out.

Side Plank Combo

2010-01-08T06:00:00.001-06:00

Can you hold a plank from every basic angle? Are you bored holding forever? What's the point if you can hold a plank for 2 minutes or more? Move on you've graduated to challenging yourself with more difficult variations.

First off, a plank is simply holding your body straight as a board. Think when you are at the top of a push-up movement and arms are straight. That's a plank. Most common mistake is letting the mid-section droop (which is a sign of weak core or abs, back and hips) or over compensating and rounding the back or piking the body up. Most common measurement of progress is how long you can hold the position.

Ok, so here's what's going on this video.

Shaun is holding a side plank on one elbow with one foot on a bosu ball, while holding his other leg up in the air to create more instability. With his other arm I have him doing a row with a light jumpstretch band.

Effect: With the progressive resistance from the band and the fast explosive pull, he's training to be powerfully fast as swimmers need. And being put into a position of instability, many various muscle groups are firing to maintain balance and control. Something to think about as when you are in the water there is nothing to brace you besides the water.

Remember this is only one aspect of a complete training program, don't just do these types of exercises. Be sure to incorporate strength, muscle stamina, cardio for heart and lungs, balance and coordination. Eat right and sleep well. Perform phenomenally!

Pomegranates

2010-01-03T22:59:00.004-06:00

Pomegranates have been in the supermarket for a few months now. Pomegranate season typically runs from October to January. Although a native fruit of the Mediterranean region (used for thousands of years), most pomegranates found in US markets come from California's San Joaquin Valley.

A good ripe pomegranate will have a deeply colored skin (usually reddish purple) and will be heavy for its size (i.e. juicy!).

Most pomegranates are shipped ripe, so it is unlikely you’ll get an unripe one. On the other hand, you may encounter some that are old and dried out. Avoid fruits with cracks or soft spots. The skin should be leathery but smooth. An old pomegranate will also be considerably lighter than a fresh one.

Sweet, juicy, and delicious, this exotic fruit can be daunting to anyone that hasn't used it before. However, opening a pomegranate and removing the juicy purple seeds (actually arils) is quite simple. Just check out my photo step-by-step guide to opening a pomegranate:

How to Cut and Open a Pomegranate

Next, eat the seeds as they are or on a salad or in one of these delicious pomegranate recipes:

Pomegranates have been around along time, but modern science has unlocked some of its secrets. Here's some numbers from the USDA for a medium sized pomegranate.

Water: 125 g
Calories: 105
Protein: 1.5 g
Carbohydrates: 26g
Sugars: 26 g
Fiber: 1 g
Total Fat: 0.5 g
Saturated Fat: 0.06 g
Cholesterol: 0 mg
Calcium: 5 mg
Iron: 0.5 mg
Magnesium: 5 m

As you can see, its mostly sugar. That's part of why its so delicious! But beyond that, one of the important factors the USDA isn't telling us about, is the antioxidants in pomegranates. View the Pomegranate Antixodidants Study in pdf form, if your brain is up to it! But if you're not interested in reading that study keep this one important fact in mind:

If you want to get the most nutrition out of your pomegranate juice, then buy industrial processed juice! It has 3 times the amount of antioxidants than fresh squeezed pomegranate juice.

Just stay clear of the "juice cocktail" versions. Typically these juices (applies for all juices) are short on the real deal and long on high fructose corn syrup cheap sweetener fodder.

How to Think & Grow Rich - Tarcher Talks - Penguin Group (USA)

2009-12-29T13:09:00.000-06:00

How to Think & Grow Rich - Tarcher Talks - Penguin Group (USA)

The Power in Praising People

2009-12-25T06:00:00.001-06:00

by Chris Widener
One of the keys to success is to have successful relationships. We are not islands and we don't get to the top by ourselves. And one of the key ways to grow successful in our relationships is to be "life-giving" people to others. Every person we meet, we either give life to or take life from. You know what I mean. There are people who encourage you and when you are done being with them you feel built up. Then there are others who you feel torn down by. Successful people are people who have mastered the art of building others up.

One of the ways we build people up is to praise them. There is power in praising people! Something begins to happen in them, in you, and in your relationship when you praise someone. Remember a time when someone told you something about yourself in a praising manner? It was great, wasn't it? You probably liked that person more after they praised you, didn't you?

Now I am not talking about praising people for the sake of praising people. I am talking about honestly looking for and praising positive character traits and action of others around you. Don't lie to people. If they have done something wrong, correct it, but when they do something right, Praise it!

With that said, here are benefits of and ways to start praising people.

Benefits
Your relationship grows. Life is about relationships. Family relationships, friends, and co-workers. When we begin to praise people for their positive aspects, our relationships grow. It puts them, and us, on the fast track. Your leadership and influence grows. Who is going to have greater leadership and influence capacity in the lives of their followers, the one who tears down or the one who builds up?

Stronger relationships and loyalty. When the person is appreciated and praised, they become fiercely loyal, because they know that you care for them, love them, and appreciate them. This will take you to success.

Happier, more fulfilled people. I truly believe it is our job to build others up and that they need it. It is a good thing, in and of itself to invest in the lives of others by praising and encouraging them. Even if we never get anything in return, it is the right thing to do to build up other people. Someone else will always come along to tear them down; the successful person will instill in them the power of praise!

Some ways to praise
Character traits. Is there someone you know who is joyful? Hard-working? Honest? Then let them know how much you appreciate that in them. You can do it with a word or a card, or a phone call. Say something like this, "You know Tom, I think it is great that you are such a hard-worker. It seems like you are always the first one here and the last one to leave. You really set a good example and I want you to know how much I appreciate that." Simple!

Action
Same idea as above. "Sue, I don't know if anybody else has told you this, but your work on the Johnson account was excellent. You have a wonderful ability to communicate the vision of the project and that helps all of the rest of us out in our roles and tasks. Thanks for that. It is greatly appreciated."

Other ways you can show praise and appreciation is with a card, a gift, or time off from work.

Make it your goal to praise at least five people a day. If you can, praise ten people a day. Or perhaps you can try to praise everyone you come in contact with. It will take work but it is possible. It just takes discipline and a little work.

Any way you cut it though, there is power in praising people. First for them, then for you!

Monty's notes:
I belong to and train clients at a gym that reminds of the Cheers TV show theme song... Everybody is always glad to see you made it in. How rewarding is that? For many, that is the hardest part of staying on a fitness routine - showing up.

Seratonin is a neurotransmitter in the body responsible for the well being or feel good feeling. It has been proven that simple accepting a compliment or gift of appreciation elevates Seratonin.

Imagine. You have this power in your hands to improve the well-being of those around you which in turn reflects on your improved well-being.

Praise on, praise on!!

Box Jump Hopscotch

2009-12-18T06:00:00.001-06:00

Well seems how aerobics is dead, what are we going to do with all those aerobics steps, benches, risers (whatever they call them)?
I know let's get creative and incorporate them into a circuit workout that also includes many other toys in the gym.
So below, is my client Barry (who lost 14 some pounds his first month with me- I didn't realize he had that much to lose). Barry is doing Box Jump Hopscotch. We keep the box height fairly low to keep the foot speed relatively fast.

Referral Program

2009-12-16T06:00:00.000-06:00

Do you know someone looking for a trainer and would like to recommend me? I will now give you incentives for recommending myself to someone, if they sign-up to train with me. My new referral program will reward you for helping me build my cliental. Here is how it works.

For every NEW client you refer to me, I will take $25.00 off your next month billing.

What you need to know / how it works

The new client will need to pay the first month & any registration fees that go along with it and sign the contracts before the $25.00 reward shows up on your billing invoice.
You can refer as many people as you like. If you refer 4 new clients in a month and they all pay – I will take $100.00 off your next month's bill.
If you receive more rewards then your billing, they will carry over to the following months invoice.
Invoices will be distributed on the 25^th of the month. Any referrals after the 25^th will not apply until the next invoicing period.

What I consider a new client

Someone who has not trained with me before
Someone who signs up for one of the contracted training programs (Email and One-on-One training do not apply)

What you need to tell your friends, family and acquaintances

I offer semi-private training. Meaning, I train multiple people at the same time, bouncing from person to person.
I have a various contract options including 6 month, 3 month & month to month. Ask me for my current rates! (Also, ask me about my current registration fee special that expires December 31, 2009! Starting January 1, 2010, there will be a $100 registration fee on all new contracts.)

If you ever need marketing materials to give to people, just ask. I have brochures and business cards and throughout the year I also have other flyers with information about training and other programs I offer.

If you have further questions regarding my new referral program, contact me.

Monty Moran

The Formula for Failure and Success by Jim Rohn

2009-12-11T06:00:00.001-06:00

Failure is not a single, cataclysmic event. We do not fail overnight. Failure is the inevitable result of an accumulation of poor thinking and poor choices. To put it more simply, failure is nothing more than a few errors in judgment repeated every day.

Now why would someone make an error in judgment and then be so foolish as to repeat it every day? The answer is because he or she does not think that it matters.

On their own, our daily acts do not seem that important. A minor oversight, a poor decision, or a wasted hour generally doesn't result in an instant and measurable impact. More often than not, we escape from any immediate consequences of our deeds.

If we have not bothered to read a single book in the past ninety days, this lack of discipline does not seem to have any immediate impact on our lives. And since nothing drastic happened to us after the first ninety days, we repeat this error in judgment for another ninety days, and on and on it goes. Why? Because it doesn't seem to matter. And herein lies the great danger. Far worse than not reading the books is not even realizing that it matters!

Those who eat too many of the wrong foods are contributing to a future health problem, but the joy of the moment overshadows the consequence of the future. It does not seem to matter. Those who smoke too much or drink too much go on making these poor choices year after year after year... because it doesn't seem to matter. But the pain and regret of these errors in judgment have only been delayed for a future time. Consequences are seldom instant; instead, they accumulate until the inevitable day of reckoning finally arrives and the price must be paid for our poor choices - choices that didn't seem to matter.

Failure's most dangerous attribute is its subtlety. In the short term those little errors don't seem to make any difference. We do not seem to be failing. In fact, sometimes these accumulated errors in judgment occur throughout a period of great joy and prosperity in our lives. Since nothing terrible happens to us, since there are no instant consequences to capture our attention, we simply drift from one day to the next, repeating the errors, thinking the wrong thoughts, listening to the wrong voices and making the wrong choices. The sky did not fall in on us yesterday; therefore the act was probably harmless. Since it seemed to have no measurable consequence, it is probably safe to repeat.

But we must become better educated than that!

If at the end of the day when we made our first error in judgment the sky had fallen in on us, we undoubtedly would have taken immediate steps to ensure that the act would never be repeated again. Like the child who places his hand on a hot burner despite his parents' warnings, we would have had an instantaneous experience accompanying our error in judgment.

Unfortunately, failure does not shout out its warnings as our parents once did. This is why it is imperative to refine our philosophy in order to be able to make better choices. With a powerful, personal philosophy guiding our every step, we become more aware of our errors in judgment and more aware that each error really does matter.

Now here is the great news. Just like the formula for failure, the formula for success is easy to follow: It's a few simple disciplines practiced every day.

Now here is an interesting question worth pondering: How can we change the errors in the formula for failure into the disciplines required in the formula for success? The answer is by making the future an important part of our current philosophy.

Both success and failure involve future consequences, namely the inevitable rewards or unavoidable regrets resulting from past activities. If this is true, why don't more people take time to ponder the future? The answer is simple: They are so caught up in the current moment that it doesn't seem to matter. The problems and the rewards of today are so absorbing to some human beings that they never pause long enough to think about tomorrow.

But what if we did develop a new discipline to take just a few minutes every day to look a little further down the road? We would then be able to foresee the impending consequences of our current conduct. Armed with that valuable information, we would be able to take the necessary action to change our errors into new success-oriented disciplines. In other words, by disciplining
ourselves to see the future in advance, we would be able to change our thinking, amend our errors and develop new habits to replace the old.

One of the exciting things about the formula for success - a few simple disciplines practiced every day - is that the results are almost immediate. As we voluntarily change daily errors into daily disciplines, we experience positive results in a very short period of time. When we change our diet, our health improves noticeably in just a few weeks. When we start exercising, we feel a new vitality almost immediately. When we begin reading, we experience a growing awareness and a new level of self-confidence. Whatever new discipline we begin to practice daily will produce exciting results that will drive us to become even better at developing new disciplines.

The real magic of new disciplines is that they will cause us to amend our thinking. If we were to start today to read the books, keep a journal, attend the classes, listen more and observe more, then today would be the first day of a new life leading to a better future. If we were to start today to try harder, and in every way make a conscious and consistent effort to change subtle and deadly errors into constructive and rewarding disciplines, we would never again settle for a life of existence – not once we have tasted the fruits of a life of substance!

The Newsletter

2009-12-08T15:00:00.000-06:00

Just a quick FYI. Last August I launched an e-newsletter, which I send additional information separate from my blog postings related to health, fitness, exercise and motivational content to my clients. The original plan was to write quarterly e-newsletters, but as interest increased I moved to writing monthly e-newsletters. Many have referred others to opt-in on receiving my newsletter. Now I open the invitation to all those interested. Just send me an e-mail saying, "Hey Monty! Put me on the list for the newsletter." And then don't forget to tell me your e-mail address where you want it sent. I personally have one e-mail account designated to receiving e-newsletters.

Dedicated to changing lives,

Monty Moran

Hanging L-Raise

2009-12-06T19:31:00.003-06:00

So you think you have abs?
I mean you can do 50 sit-up crunches right? Yeah that's pretty awesome. Congrats!
Now get real.
Mikael gets bored doing full hanging leg raises- where her feet touch the bar she is holding onto with her legs straight the whole time. So we upped it a notch. Stop half way back down and go back up. Is it cheating or easier? Phhht! Hardly! The strength it take to reverse the downward motion and lift back up from an "L-shaped" or 90 degree angle is phenomenal. You won't see many people be able to do this. Probably 5% of your gym's population or less. The other 90% are still doing their killer 50 crunches on the floor. Oh and the remainder 5% can do hanging leg raises and are working on L-raises.

Part I: 124 Ways Sugar Ruins Your Health

2009-12-04T06:00:00.000-06:00

By Nancy Appleton, PhD

Well here it is. The first half of the list of what a diet containing excess sugar does to our bodies & minds. Think about what you feed your body. Does it make you look good, feel good or function well? The majority of what ails us can be linked to what we put in our mouths.

The clinical reference sources of each finding are listed at the bottom. Read on...

1. Sugar can suppress the immune system.

2. Sugar upsets the mineral relationships in the body.

3. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

4. Sugar can produce a significant rise in triglycerides.

5. Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).

6. Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you lose.

7. Sugar reduces high density lipoproteins.

8. Sugar leads to chromium deficiency.

9. Sugar leads to cancer of the breast, ovaries, prostate, and rectum.

10. Sugar can increase fasting levels of glucose.

11. Sugar causes copper deficiency.

12. Sugar interferes with absorption of calcium and magnesium.

13. Sugar can weaken eyesight.

14. Sugar raises the level of neurotransmitters: dopamine, serotonin, and norepinephrine.

15. Sugar can cause hypoglycemia.

16. Sugar can produce an acidic digestive tract.

17. Sugar can cause a rapid rise of adrenaline levels in children.

18. Sugar mal-absorption is frequent in patients with functional bowel disease.

19. Sugar can cause premature aging.

20. Sugar can lead to alcoholism.

21. Sugar can cause tooth decay.

22. Sugar contributes to obesity.

23. High intake of sugar increases the risk of Crohn's disease, and ulcerative colitis.

24. Sugar can cause changes frequently found in person with gastric or duodenal ulcers.

25. Sugar can cause arthritis.

26. Sugar can cause asthma.

27. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).

28. Sugar can cause gallstones.

29. Sugar can cause heart disease.

30. Sugar can cause appendicitis.

31. Sugar can cause multiple sclerosis.

32. Sugar can cause hemorrhoids.

33. Sugar can cause varicose veins.

34. Sugar can elevate glucose and insulin responses in oral contraceptive users.

35. Sugar can lead to periodontal disease.

36. Sugar can contribute to osteoporosis.

37. Sugar contributes to saliva acidity.

38. Sugar can cause a decrease in insulin sensitivity.

39. Sugar can lower the amount of Vitamin E in the blood.

40. Sugar can decrease growth hormone.

41. Sugar can increase cholesterol.

42. Sugar can increase the systolic blood pressure.

43. Sugar can cause drowsiness and decreased activity in children.

44. High sugar intake increases advanced glycation end products (AGEs)(Sugar bound non- enzymatically to protein).

45. Sugar can interfere with the absorption of protein.

46. Sugar causes food allergies.

47. Sugar can contribute to diabetes.

48. Sugar can cause toxemia during pregnancy.

49. Sugar can contribute to eczema in children.

50. Sugar can cause cardiovascular disease.

51. Sugar can impair the structure of DNA.

52. Sugar can change the structure of protein.

53. Sugar can make our skin age by changing the structure of collagen.

54. Sugar can cause cataracts.

55. Sugar can cause emphysema.

56. Sugar can cause atherosclerosis.

57. Sugar can promote an elevation of low density lipoproteins (LDL).

58. High sugar intake can impair the physiological homeostasis of many systems in the body.

59. Sugar lowers the enzymes ability to function.

60. Sugar intake is higher in people with Parkinson's disease.

61. Sugar can cause a permanent altering the way the proteins act in the body.

62. Sugar can increase the size of the liver by making the liver cells divide.

63. Sugar can increase the amount of liver fat.

64. Sugar can increase kidney size and produce pathological changes in the kidney.

65. Sugar can damage the pancreas.

SOURCES

1. Sanchez, A., et al. "Role of Sugars in Human Neutrophilic Phagocytosis," American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., et al. "Depression of Lymphocyte Transformation Following Oral Glucose Ingestion." American Journal of Clinical Nutrition.1997;30:613.

2. Couzy, F., et al."Nutritional Implications of the Interaction Minerals," Progressive Food and Nutrition Science 17;1933:65-87.

3. Goldman, J., et al. "Behavioral Effects of Sucrose on Preschool Children." Journal of Abnormal Child Psychology.1986;14(4):565_577.

4. Scanto, S. and Yudkin, J. "The Effect of Dietary Sucrose on Blood Lipids, Serum Insulin, Platelet Adhesiveness and Body Weight in Human Volunteers," Postgraduate Medicine Journal. 1969;45:602_607.

5. Ringsdorf, W., Cheraskin, E. and Ramsay R. "Sucrose,Neutrophilic Phagocytosis and Resistance to Disease," Dental Survey. 1976;52(12):46_48.

6. Cerami, A., Vlassara, H., and Brownlee, M."Glucose and Aging." Scientific American. May 1987:90.

Lee, A. T. and Cerami, A. "The Role of Glycation in Aging." Annals of the New York Academy of Science; 663:63-67.

7. Albrink, M. and Ullrich I. H. "Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets." American Journal of Clinical Nutrition. 1986;43:419-428.

Pamplona, R., et al. "Mechanisms of Glycation in Atherogenesis." Med Hypotheses. Mar 1993;40(3):174-81.

8. Kozlovsky, A., et al. "Effects of Diets High in Simple Sugars on Urinary Chromium Losses." Metabolism. June 1986;35:515_518.

9. Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41.

10. Kelsay, J., et al. "Diets High in Glucose or Sucrose and Young Women." American Journal of Clinical Nutrition. 1974;27:926_936.

Thomas, B. J., et al. "Relation of Habitual Diet to Fasting Plasma Insulin Concentration and the Insulin Response to Oral Glucose," Human Nutrition Clinical Nutrition. 1983; 36C(1):49_51.

11. Fields, M.., et al. "Effect of Copper Deficiency on Metabolism and Mortality in Rats Fed Sucrose or Starch Diets," Journal of Clinical Nutrition. 1983;113:1335_1345.

12. Lemann, J. "Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium." Journal Of Clinical Nutrition. 1976 ;70:236_245.

13. Acta Ophthalmologica Scandinavica. Mar 2002;48;25.

Taub, H. Ed. "Sugar Weakens Eyesight," VM NEWSLETTER;May 1986:6

14. "Sugar, White Flour Withdrawal Produces Chemical Response." The Addiction Letter .Jul 1992:4.

15. Dufty, William. Sugar Blues. (New York:Warner Books, 1975).

16. Ibid.

17. Jones, T. W., et al. "Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children." Journal of Pediatrics. Feb 1995;126:171-7.

18. Ibid.

19. Lee, A. T.and Cerami A. "The Role of Glycation in Aging." Annals of the New York Academy of Science.1992;663:63-70.

20. Abrahamson, E. and Peget, A.. Body, Mind and Sugar. (New York:Avon,1977.}

21. Glinsmann, W., Irausquin, H., and Youngmee, K. "Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force." 1986:39.

Makinen K.K.,et al. "A Descriptive Report of the Effects of a 16_month Xylitol Chewing_gum Programme Subsequent to a 40_month Sucrose Gum Programme." Caries Research. 1998; 32(2)107_12.

22. Keen, H., et al. "Nutrient Intake, Adiposity, and Diabetes." British Medical Journal. 1989; 1: 655_658

23. Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52.

24. Yudkin, J. New York: Sweet and Dangerous.:Bantam Books:1974: 129.

25. Darlington, L., Ramsey, N. W. and Mansfield, J. R. "Placebo_Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis," Lancet. Feb 1986;8475(1):236_238.

26. Powers, L. "Sensitivity: You React to What You Eat." Los Angeles Times. (Feb. 12, 1985).

Cheng, J., et al. "Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors." Lin Chuang Er Bi Yan Hou Ke Za Zhi Aug 2002;16(8):393-396.

27. Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984)..

28. Heaton, K. "The Sweet Road to Gallstones." British Medical Journal. Apr 14, 1984; 288: 1103_1104.

Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126.

29. Yudkin, J. "Sugar Consumption and Myocardial Infarction." Lancet..Feb 6, 1971:1(7693):296-297.

Suadicani, P., et al. "Adverse Effects of Risk of Ishaemic Heart Disease of Adding Sugar to Hot Beverages in Hypertensives Using Diuretics." Blood Pressure. Mar 1996;5(2):91-71.

30. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974).

31. Erlander, S. "The Cause and Cure of Multiple Sclerosis, "The Disease to End Disease." Mar 3, 1979;1(3):59_63.

32. Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974.)

33. Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wrightand Sons, 1960).

34. Behall, K. "Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters." Disease Abstracts International. 1982;431437.

35. Glinsmann, W., Irausquin, H., and K. Youngmee. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force.1986;39:36_38.

36. Tjäderhane, L. and Larmas, M. "A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats." Journal of Nutrition. 1998:128:1807_1810.

37. Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989.

38. Beck_Nielsen H., Pedersen O., and Schwartz S. "Effects of Diet on the Cellular Insulin Binding and the Insulin Sensitivity in Young Healthy Subjects." Diabetes. 1978;15:289_296 .

39. Journal of Clinical Endocrinology and Metabolism. Aug 2000.

40. Gardner, L. and Reiser, S. "Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol." Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40.

41. Reiser, S. "Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease." Nutritional Health. 1985;203_216.

42. Hodges, R., and Rebello, T. "Carbohydrates and Blood Pressure." Annals of Internal Medicine. 1983:98:838_841.

43. Behar, D., et al. "Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive." Nutritional Behavior. 1984;1:277_288.

44. Furth, A. and Harding, J. "Why Sugar Is Bad For You." "New Scientist." Sep 23, 1989;44.

45. Simmons, J. "Is The Sand of Time Sugar?" LONGEVITY. June 1990: 49_53.

46. Randolph, T. G. et al. "Allergic Reactions Following Intravenous Injection of Corn Sugar (Dextrose)". Archives of Surgery. 1950;64:554-564. 47. "Sucrose Induces Diabetes in Cat." Federal Protocol. 1974;6(97).

48. Cleave, T.:The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131.

49. Ibid. 132.

50. Vaccaro O., Ruth, K. J. and Stamler J. "Relationship of Postload Plasma Glucose to Mortality with 19_yr Follow_up." Diabetes Care. Oct 15,1992;10:328_334.

Tominaga, M., et al, "Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose." Diabetes Care. 1999:2(6):920-924.

51. Lee, A. T. and Cerami, A. "Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging." Handbook of the Biology of Aging. ( New York: Academic Press, 1990.).

52. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology 1990:45(4 ):105_110.

53. Dyer, D. G., et al. "Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging." Journal of Clinical Investigation. 1993:93(6):421_22.

54. Veromann, S.et al."Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development." Ophthalmologica. 2003 Jul-Aug;217(4):302-307.

55. Monnier, V. M. "Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process." Journal of Gerontology. 1990:45(4):105_110.

56. Pamplona, R., et al. "Mechanisms of Glycation in Atherogenesis." Medical Hypotheses . 1990: 174_181.

57. Lewis, G. F. and Steiner, G. "Acute Effects of Insulin in the Control of Vldl Production in Humans. Implications for Theinsulin-resistant State." Diabetes Care. 1996 Apr;19(4):390-3 R. Pamplona, M. .J., et al. "Mechanisms of Glycation in Atherogenesis." Medical Hypotheses. 1990;40:174-181.

58. Ceriello, A. "Oxidative Stress and Glycemic Regulation." Metabolism. Feb 2000;49(2 Suppl 1):27-29.

59. Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988.

60. Hellenbrand, W. "Diet and Parkinson's Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study." Neurology. Sep 1996;47(3):644-650. 61. Cerami, A., Vlassara, H., and Brownlee, M. "Glucose and Aging." Scientific American. May 1987: 90.

62. Goulart, F. S. "Are You Sugar Smart?" American Fitness. March_April 1991: 34_38.

63. Ibid.

64. Yudkin, J., Kang, S. and Bruckdorfer, K. "Effects of High Dietary Sugar." British Journal of Medicine. Nov 22, 1980;1396.

65. Goulart, F. S. "Are You Sugar Smart?" American Fitness. March_April 1991: 34_38. Milwakuee, WI,: damage pancreas

For more related information go to her website

http://www.nancyappleton.com/

Tire Flips

2009-11-27T06:00:00.000-06:00

In these two videos my client Zach & myself are flipping a 200 pound tire using a reverse grip, where we grab the inside of the tire. In one explosive movement we flip the tire up with the focus being on flipping the tire in one attempt only.

Zach and I do "tires" twice a week. Unorthodox is our approach to his personalized training program. And we have a blast working out!

Little Things

2009-11-20T06:00:00.000-06:00

Okay I admit I follow the philosophy of go big or go home and progress happens not in steady small increments but rather big jumps and then followed by plateaus to adapt. Conversely, I hope for merely small setbacks vs. catastrophe for obvious reasons- face it, they do happen. But I digress.

Life in general can be evaluated (on either plane of success or failure) as the accumulation of all the little that went into molding your story. While this opens up a huge discussion on various aspects, let's limit it to your health. But first a reality check on the ever evolving world of our health care system. Costs are being shouldered by the companies we work for and the backlash is starting. Employers are evaluating employees and new applicants as to whether that individual is going to be costly from a health insurance aspect based on their health check-ups and lifestyle. Companies are refusing to hire smokers and the obese. Some companies are penalizing employees for not taking care of their health (i.e. smoking, obese, and other unhealthy habits that have been proven to decline one's health). They are deducting money from each paycheck as a fine. The message: don't lose your job because you're a slob.

The little things that add up to you being in great shape:

Unless you have little tykes to escort to the store, park towards the back of the parking lot. Enjoy the stroll. Look at it as car shopping without the sales people.
Take the stairs instead of elevator. Count the steps for each flight. Maybe useful when carrying bulky items so you know which step is that last step going down.
Eating out, avoid the fast food joints, the documentary movie "Supersize Me" clearly paints the picture of that lifestyle as it is- a slow miserable death.
Eating out at restaurants. Nothing breaded or fried. Pasta only on rare occasions- watch the scene in "Big Daddy" where they go to an Italian restaurant.
Choose your sides wisely. Opt for the side salad with (non-fat- free) dressing on the side. Steamed vegetables compliment any meal. For the kids get applesauce or baked beans.
Plan on bringing a third to half home from your dining experience.
That stuff that is used by automotive enthusiasts to clean the battery terminals and also to remove tar from the wheel wells… Soda! Should not go into your stomach.
Water, teas and milk (if tolerable) should be your main beverages of choice.
Desserts are meant to be savored, not inhaled.
Do you really need that sweet treat? Look, one once in awhile is fine. But really, grazing on a container of sweets only adds unsightly inches and pounds to this finely tuned body that you have committed to working on.
Eat more protein and fewer carbohydrates for breakfast. And YES HAVE BREAKFAST ROUTINELY. Skipping breakfast triggers a calorie catch up (Check out my blog on Breakfast) response that usually occurs at night.
Big dinners such as Easter, July 4^th, Thanksgiving and Christmas. Game plan should be one plate of meats, fruits and vegetables followed by a 20 minute wait before making the decision to go for seconds. This is a magic time period where the body needs to process what just happened to your diet. Typically you won't want a second serving.
If you think you are hungry but not starving, drink a glass of water. Sometimes the body tells you its hungry when really it's thirsty.
Schedule your workout times and stay true to it as you do with any other appointment.
Get enough quality sleep. Sleep deprivation has been shown to increase obesity.
Get out and play. Take the pets, kids, friends and so on to the park, playground, fields, trails or whatever. Just go play.
Be thankful for the body you have and take care of it. You're going to have to be in it and live with it for a long time.

CURRENT RATES & SERVICES

2009-11-13T23:16:00.004-06:00

CORMAX WEST SPECIAL

From NOW until December 31, 2009 - we will be waiving the first month start-up cost ($500.00) for all 6 month contracts! All other contracts (3 & 1 month) will receive ½ half off the first month ($500.00 will be $250.00).

PERSONAL TRAINING SERVICES

Start-Up (First month) $500.00

Contract Training

6 Month Contract $125.00 / month [$500 1^st month Start-Up fee waived]
3 Month Contract $250.00 / 1^st month [$150/ month next 2 months]
Month to Month Training $250.00 / 1^st month [$175.00 / month after]
Weight Loss / Training $250.00 / 1^st month [$250.00 / month after]

One-On-One Training $75.00 / hour
E-Mail Training $60.00 / month

Change Begins with Choice

2009-11-13T06:00:00.000-06:00

As the Holidays approach us, we need to make sure we are staying on track with our resolutions from nearly a year ago. Reflect on this past year. How did you survive the Holiday Season last year? How are you doing with your New Year's Resolution commitment? Any day we wish; we can discipline ourselves to change it all. Any day we wish; we can open the book that will open our mind to new knowledge. Any day we wish; we can start a new activity. Any day we wish; we can start the process of life change. We can do it immediately, or next week, or next month, or next year.

We can also do nothing. We can pretend rather than perform. And if the idea of having to change ourselves makes us uncomfortable, we can remain as we are. We can choose rest over labor, entertainment over education, delusion over truth, and doubt over confidence. The choices are ours to make. But while we curse the effect, we continue to nourish the cause. As Shakespeare uniquely observed, "The fault is not in the stars, but in ourselves." We created our circumstances by our past choices. We have both the ability and the responsibility to make better choices beginning today. Those who are in search of the good life do not need more answers or more time to think things over to reach better conclusions. They need the truth. They need the whole truth. And they need nothing but the truth.

We cannot allow our errors in judgment, repeated every day, to lead us down the wrong path. We must keep coming back to those basics that make the biggest difference in how our life works out. And then we must make the very choices that will bring life, happiness and joy into our daily lives.

And if I may be so bold to offer my last piece of advice for someone seeking and needing to make changes in their life - If you don't like how things are, change it! You're not a tree. You have the ability to totally transform every area in your life - and it all begins with your very own power of choice.

Lack of Sleep

2009-11-06T08:07:00.003-06:00

You're doing all the right things for peak physical performance- working out, taking in plenty of protein, consuming the right fats, eating complex carbs and taking quality supplements. But still you have a hard time moving beyond that plateau in your training.

What's the fix? Like many people these days, you maybe missing out on an essential piece of the performance puzzle- restorative sleep.

Research shows that the average American sleeps only about 6.9 hours a night rather than the 8.1 hours most experts say we need- a figure that has declined steadily in direct correlation with our transformation to a 24-hour society. That is to say, as companies increasingly expand their hours of business and various entertainment venues are available around the clock, hectic work schedules and social lives add up to chronic sleep deprivation for many.

Just because you can deal with less sleep doesn't mean you can avoid the consequences for this loss. Just as overeating can lead to obesity, lack of sleep can lead to health problems too. Name the body function and sleep is a part of it. Research has linked lack of sleep to:

Weight gain
Diabetes
High blood pressure
Heart problems
Depression
Immune system weakening
Substance abuse

Tips for better sleep:

Establish a regular bedtime and wake-up time, even on weekends.
Make the association of your bedroom primarily with sleep vs. working, reading or TV.
Keep your bedroom dark, cool and quiet.
Avoid caffeine, nicotine or alcohol late at night. Caffeine and nicotine are stimulants which can cause problems falling asleep. Alcohol sedates you so that you can get to sleep, but it interferes with deep sleep stages resulting in poor quality of rest.
Finish eating several hours before bedtime. Can cause heartburn or even discomfort with large meals. Personally, I sleep better with something light to eat right before bed.
Avoid workouts close to bedtime. This is a mixed bag depending on the individual- some are more energized from a workout. While others maybe so fatigued that sleep is no problem.
Take naps if drowsy during the day but no more than 20-30 minutes.
If your mind races at night before bed either due to next day's schedule, to do list, ideas or worries- write them down. This act of physically writing things down will "shelve" the mental clatter so you can get some rest.
If problems persist get help. Consult your doctor or a sleep disorder clinic. There may be an underlying cause.

Restorative sleep is exactly what it sounds, the body heals when you have sufficient sleep quality and quantity. Take care of yourself and get your rest. Everyone around you will appreciate it.

Power Jumps

2009-10-30T06:00:00.000-05:00

These videos are examples of weight ranges that I typically train with, as well as the elite individuals that I train.

The beauty of the Cormax machines is that there is no holding back. We can give each rep 100% effort. The result is we get to throw the weights vs slow down at the end. Train slow get slow. Train fast and explosive and... well become fast and explosive!

The question with the more elite folks is "Now that we can jump or throw the weights safely, WHAT'S GOOD?"

There are actually two answers. One I won't go into on this discussion because it involves using accelerometers and measuring the speed or velocity of the weights being moved. And has become lengthy phone conversations with NFL strength coaches who are learning to apply the numbers to the players explosive strength training routine.

The second answer is a basic one in terms of everything being relative to your own body weight. I mean really who cares if you can max squat 300 pounds when you weigh 400 pounds. That just means you can't move athletically with power. And will probably always get beat in every sport you participate in that requires those metrics.

However, when you figure the actual forces applied to the body for sports and the simple physics that says you must produce power or force greater than your body weight to jump or run to elicit any appreciable results; Training with resistances above and beyond your body weight is required for success.

What's good is being able to do at least twice your body weight.

Here I am doing 1x my body weight (180 pounds) on my shoulders. I can jump fairly well with this resistance.

Then I do 2x my body weight (360 pounds). I can still jump but obviously not as high.

Finally, I push my limits and do 3x my body weight (540 pounds). That was not easy, and I prefer to set the safety valve pretty much all the way open so I can feel the weight. 540 pounds doesn't fly very high and comes back down very fast. But nonetheless, I can push myself with heavy weights (or multiples of my body weight) attempt to apply enough force to jump and never risk injury.

The Old Man, the Boy and the Donkey

2009-10-23T06:00:00.000-05:00

An old man, a boy and a donkey were going to town. The boy rode on the donkey and the old man walked beside him. As they went along they passed some people who remarked it was a shame the old man was walking and the boy was riding. The man and boy thought maybe the critics were right, so they changed positions.
Later they passed some people who remarked, "What a shame! He makes that little boy walk." They then decided they both would walk.
Soon they passed some more people who thought they were stupid to walk when they had a decent donkey to ride. So they both rode the donkey.
Now they passed some people who shamed them by saying how awful to put such a load on a poor donkey. The boy and man said they were probably right, so they decided to carried the donkey. As they crossed the bridge, they lost their grip on the animal, and he fell into the river and drowned.
The moral of the story? If you try to please everyone, you might as well kiss your ass good bye.

The Fix to Problems with Personal Training

2009-10-16T06:00:00.001-05:00

Typical scenario:
You sign up with a personal trainer.
Pay approximately $1/ minute (average rate for the F-M area) and train for 30-60 minutes.
Do 10 minutes of elliptical, 10 minutes of bike and 10 minutes of treadmill.
Then do 20 minutes of strength training.
A typical 50 minute workout for $50.
The whole time the trainer is standing over you either barking orders, watching tv with you while doing cardio, or babying you. Most cases providing as a gym buddy.
Now if this is what $50 a workout is worth to you, by all means do it.
I find intelligent, motivated clients who can perform a great workout on their own, but need a few things to make it successful in achieving the results they're looking for.

1) The need for a game plan.

All my clients have a training log to follow and document progress.
We typically change it up every three weeks.
They go to the gym knowing exactly what the workout is that day.
There is no GMA (general milling around), each workout has a purpose.

2) The need for spurts of motivation and periodic check-ins by me.

My clients don't need nor want me to stand over them while working out.
New workouts require more one on one attention to insure proper form, technique, equipment set-up and understanding of the movement.
We talk fitness, nutrition and healthy lifestyle topics.

3) Consistency.

It's hard for most to have a trainer 3-4 days a week and have money left over in their budget. Add up the typical $50 session every workout for a month (figure 13-17 workouts) that equals $650-$850 for a month of training.
Now for $125-$175 a month (depending on length of your contract) you get all the guidance you need to achieve results and can afford to keep the services for 6 months to a year as it typically requires for lasting results. I have many who have been with me for years.

21 Universal Rewards of Success

2009-10-09T06:00:00.001-05:00

21 Universal Rewards of Exercise
The number one reason that most people are out-of-shape is that they don't exercise enough.

I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.
You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.
You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.
You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places.

What are you waiting for? Lace up your shoes and get moving!

Guarantee Your Success
The quickest, easiest way to guarantee that you'll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You'll be held accountable with your workouts and you'll be instructed properly and shown techniques and strategies that will expedite your results. Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

Crabs, Haters and Vampires

2009-10-02T07:11:00.000-05:00

This is the true story of my budding entrepreneur ah-ha moment that took place in Charleston, South Carolina.

After my freshman year in college, I decided to do something big and kinda gutsy (according to my family and friends). I went and sold encyclopedias door to door in South Carolina.

One of the meeting places for our ambitious group was in Charleston. These meetings made for a long day when we drove from our “territory” in Anderson to Charleston and back. During a break, we were allowed to the coastline and take in the scenery and watch people fish for crabs off the rocks.

One fisherman had one of those white five gallon paint buckets sitting next to him. I was curious so I looked to see what was inside it.

What I saw was a bunch of live crabs at the bottom crawling on top of each other. One crab seemed very ambitious. He climbed on top of all the other crabs and then reached his leg for the lip of the bucket. Once he hooked his leg on that bucket lip he began to pull himself up - clearly he was trying to make a break for it.

I let the fisherman know that he was about to be one crab less if he didn't put a lid on that bucket and he just chuckled and said; "watch what happens next."

Now what happened next was literally an epiphany for me. Right there I had my big ah-ha moment.

As this ambitious crab was hoisting himself up to make a run for freedom, several other crabs from the bottom methodically reached up, grabbed its remaining legs and pull him back down to the bottom.

Then the fisherman turned to me and said that crabs by nature self police each other and so a lid is never required on the bucket.

To me it wasn't "self policing" - it was "forced suppression."

Doesn't this epitomize human behavior?

Think about that. We're all surrounded by 'crabs' 'haters' and "vampires" who suck up your precious time and try to squash your ambitions, motivation, passion and enthusiasm.

Sometimes these crabs are those closest to you…or they could be people that you occasionally hang out with or people you work with, or even your significant other.

Fear is their greatest motivator. Fear of losing you. Fear of change. Fear of being left behind.

They conceal their fears as genuine concern for you. They always have a reason to burst your bubble, to instill doubt inside you and get you to second guess yourself. You know who these people are in your life. You can feel the bad vibes coming off them after just a few minutes of being in the same room as them.

They're creativity killers. They're time and energy vampires. They're your mojo killer.

Sound familiar? After that summer in South Carolina, I came home and literally took a survey of everyone in my life. Then I cut out everyone who was poisonous to me. I cut out some friends I knew from high school. I knew why others cut out some business partners. And I even know people who seriously limited exposure to certain family members who (unfortunately) can't be cut out permanently because - well, they're family.

Maybe it's even you… who is your own crab, hater or vampire?

Think how you talk to yourself and others around you. We all live in our own realities; it’s up to us to create the world we want to experience.

If there was ever a single thing you needed to know. It would be to have the ability to identify the crabs in your life - the people, the thoughts and the ideas that hold you back from achieving your personal goals.

Next, GET OUT and stay away from them- for your own sake. Instead, surround yourself with positive, supportive and energetic people who will help you grow.

Liquid Diets

2009-09-25T06:00:00.000-05:00

Q: Have you heard anything bad about liquid diets to clean your system out?

A: A liquid diet incorporates either partial meal replacement or all fluid consumption, which may be in the form of teas and juices. Most liquid diets may not be suitable for long-term or excessive weight loss. They are, however, of benefit for certain types of procedures—both pre- and post-op—plus they are a type of regimen that is desired following bariatric surgeries.

When liquid diets are used - Bariatric Surgery
Most physicians do not recommend a liquid diet unless an individual is to undergo certain procedures that include colonoscopy and sigmoidoscopy. In pre-operative cases, a clear liquid diet serves many functions: It can flush the bowels while decreasing strain on the digestive system.

Allowed beverages include coffee, tea, sports drinks, and broth; some juices are also permitted, if strained first. Before beginning this type of liquid diet, a physician will provide a detailed fact sheet on how to proceed and for how long. Individuals who undergo bariatric surgery may be required to follow a fluid-only diet for up to ten days following the procedure. When liquid diets are used - extreme obesity.

In some cases, extreme obesity is treated with an all-liquid diet. This can be successful initially, but must be monitored by a physician for any negative side-effects. A general consensus, however, is that this type of approach will not teach individuals the necessary requirements of healthy eating to maintain the weight loss.

Liquid diets and health issues
A liquid diet may not provide the needed nutrients to maintain adequate energy levels in most individuals. Short-term weight loss can be achieved, but when liquids such as protein shakes are eventually eliminated from the diet, pounds tend to be regained. Those who embark on a juice fast—also categorized as a form of liquid dieting—may find it less than satisfactory. The lack of proteins and fiber is also at issue with many physicians. In most cases, the replacement of food with fluids, even if medically supervised, simply will not be practical in the long term for those who need to lose only a minimal amount of weight.

Some individuals believe that fluids will cleanse the system of impurities, including those that have built up in the liver. These beliefs are generally refuted, with the caveat that the elimination of most processed foods is always beneficial. The concern lies mainly with a fanatical approach to a liquid diet in which one ignores the essential vitamins, proteins, fibers, and other required sources for optimum health. Ultimately, nutrition and resistance to disease will suffer in the effort to achieve a more defined physique.

Incorporating a liquid meal replacement can be an acceptable way to reduce a limited amount of weight, but should be used in conjunction with regular meals. Without portion control, these diets may fail as well.

Oprah readily admits her being on a liquid diet was a huge mistake.

Take home message is liquid diets are generally reserved for broken jaws or related injuries, troubles with your gut, emptying GI tract prior to surgeries or colonoscopy. Never recommended for more than 10 days.

Not the answer to weight loss by any means.

Looking for a cleansing program? Search my archives for the Liver Cleanse.

Ball to Box Jumps

2009-09-18T06:00:00.002-05:00

Want vertical?
The ball to box jump is a classic way to incorporate vertical jump training into your workout. The idea is to stimulate the muscles to fire quickly from a rest position and explode up sending your body soaring through the air. Granted this is only one aspect of jump training and doesn't elicit the plyometric or stretch-contract effect on the tendons for optimal use of kinetic energy (more videos displaying that in the future).

Lacey is one of my clients who likes to push herself in the aspect of being good at everything and her workout regime backs it up. In six months she has lost 17 pounds, gained strength by 200% pretty much across the board. Started by doing three days of strength training and three days of advanced dance classes. Now Lacey has evolved into a fitness diva and runs 2-3 miles two days a week, sprints on the treadmills another two days a week, advanced dance classes two days a week, strength trains three days a week and recently added boxing training one day a week, in addition she tries get up early and do some form of cardio (treadmill or elliptical) two days a week, and does my boot camp every other weekend. Add 'em up and that 10-13 workouts per week.

My experience is 2-3 workouts a week doesn't cut it in getting results but it's a starting point. The progression to numerous workouts per week is a lifestyle change. And the results can become addictively rewarding. And yes she does have an 8-5 job and just started her own marketing business and scrapbooks and knits. We all have time. It's what we do with it and prioritize things that matters.

Thank you Lacey for being a good sport and allowing me to show the "didn't quite make 35" video."

Training Around Injuries

2009-09-11T06:00:00.000-05:00

Aw shoot it happened! A stupid injury! Now what?!

Hold up, the sky hasn't fallen. First assess the injury. Is it so bad that it inhibits you from doing specific motions or exercises? If so you better see a doc; if not maybe simply taking it easy for a few days will suffice while your body heals.

Better yet, work around it. If it is a leg injury, don't neglect your upper body workouts. And so on.

I have worked with the most difficult situations in helping people bounce back from injuries. While I am not a doctor, chiropractor or therapist- I have been instrumental as the bridge between surgeries, treatments, rehab sessions and that period of time where insurance runs out for therapy as well as what to do after doctor release dates. I know my limits and make sure to either talk with the doctor or therapist as to what the rehabilitation plan is or communicate through my clients to get all the information and make sure we are all on the same page.

Background experience includes: foot, ankle, knee, hip, back, arm, shoulder, rib, and neck injuries and surgeries. Stroke, various abdominal surgeries, muscle strains, ligament sprains, fibromyalgia, muscle strength or flexibility imbalances resulting in poor posture, running mechanics, joint misalignment and various odd pains. And lately, quadriplegia.

Seems like I always get the tough ones. But the many successful outcomes are so rewarding.

Remember the body heals itself when given an opportunity.

Ice heals. Ice for 5-15 minutes multiple times for the first 72 hours of an injury.
Heat loosens up muscles and facilitates blood flow. Use only before an activity. Caution heat can cause inflammation which is counter-productive for healing. Not recommended during the first 72 hours of an acute injury.
Hot/ cold flush for intense exercise recovery. Great for multiple day intense camps, first week of practice and other grueling events. The idea is to use the muscles as pumps to flush out waste products from exercise that cause us to be so incredibly sore but not injured. Best way to do it is to have available two tubs. A hot tub and a cold tub. switch back and forth between tubs with 30 seconds to a few minutes in each. Don't just hang in the hot tub.
Drink water, milk or other fluids that will replenish your body.
Eat proteins, healthy fats, fruits and vegetables. These are healing foods.
Move your body. The body needs to move. The more it moves about the better it works.

Yeah injuries are no fun, but smart training can accelerate the recovery process quicker than the "average" person's expectations. I can help.

ConsumerLab.com

2009-09-04T06:00:00.000-05:00

As more friends, family and clients become educated about fitness, nutrition and inundated by supplement claims- the question comes up as to what is a good quality ____ supplement?

In the past five years I have been able to confidently suggest for or against certain products or brands. I have a secret source that I will reveal today. It is ConsumerLab.com.

This is a non-profit independent research group that basically goes around, buys products off the shelf or orders it in (if it is a direct selling product) and then performs a complete analysis without the scientists knowing which brand (blind testing). Their product selection process is stated as:

Products were selected to represent those commonly sold and/or available nationally in the U.S. and Canada. ConsumerLab.com purchased products on the open market through retail stores, on-line retailers, catalogues, or multi-level marketing companies. Products were not accepted directly from manufacturers.

They look for:

Whether the supplement contain what it says on the label.
Quantities and relationship to minimum recommended requirements through high dose toxicological warnings.
Any contaminates or other products that aren’t suppose to be present.
Quality of product (synthetic, natural sources, extracts, etc).
Ability to disintegrate in solution.
Nutrition content for shakes, bar, drinks.
What products do or don’t pass the athletic banned substance list.
As well as a separate recalls and warnings page.

They test everything from multi-vitamins, sports supplements, weight loss, memory enhancement, joint health products, herbals, cholesterol lowering, vision, prostate, menopause, probiotics and numerous special ingredient items.

My knowledge is only as good as my sources. And Muscle & Fiction magazines don’t make my reading list.

Fall Boot Camp

2009-09-03T11:31:00.001-05:00

Have you enjoyed Monty's past boot camps? Or are you interested in joining a boot camp? Well Monty's boot camp is perfect for you! Each one hour boot camp is completely different and an intense, challenging, fun workout!

COST
$125 (for ALL 9 weeks)
$20 per Boot Camp Session

DATES
September 12, 2009
September 26, 2009
October 24, 2009
October 31, 2009
November 7, 2009
November 21, 2009
December 5, 2009
December 19, 2009
January 2, 2010

TIME
8:00 am

Locations will be announce one week prior to boot camp (due to weather and other activities going on in the area). All locations will be located in Fargo-Moorhead!

SUGGESTED ITEMS TO BRING

Wear layers for hot/ chilly mornings and rain/ snow gear
Appropriate shoes (running shoes, cleats for agility, snow)
Work/ workout gloves for tires and playground
Water Bottle
Sunglasses, sunblock, towel
I’m notorious for changing things up so be flexible for change in plans
Let’s have fun, and play hard
A friend

Email Monty Moran for more information monty_moran@yahoo.com.

Check us out on Facebook (Cormax West)

The Marble Story

2009-08-28T06:00:00.000-05:00

Here is a story I dug up from my vast archives. Interesting angle on priorities, work and enjoying life. Enjoy!

SATURDAYS
The older I get, the more I enjoy Saturday mornings. Perhaps it's the quiet solitude that comes with being the first to rise, or maybe it's the unbounded joy of not having to be at work. Either way, the first few hours of a Saturday morning are most enjoyable.

A few weeks ago, I was shuffling toward the garage with a steaming cup of coffee in one hand and the morning paper in the other. What began as a typical Saturday morning turned into one of those lessons that life seems to hand you from time to time. Let me tell you about it:

I turned the dial up into the phone portion of the band on my ham radio in order to listen to a Saturday morning swap net. Along the way, I came across an older sounding chap, with a tremendous signal and a golden voice. You know the kind; he sounded like he should be in the broadcasting business. He was telling whom-ever he was talking with something about "a thousand marbles." I was intrigued and stopped to listen to what he had to say "Well, Tom, it sure sounds like you're busy with your job. I'm sure they pay you well but it's a shame you have to be away from home and our family so much. Hard to believe a young fellow should have to work sixty or seventy hours a week to make ends meet. It's too bad you missed your daughter's "dance recital" he continued. "Let me tell you something that has helped me keep my own priorities." And that's when he began to explain his theory of a "thousand marbles."

"You see, I sat down one day and did a little arithmetic. The average person lives about seventy-five years. I know, some live more and some live less, but on average, folks live about seventy-five years.

"Now then, I multiplied 75 times 52 and I came up with 3900, which is the number of Saturdays that the average person has in their entire lifetime. Now, stick with me, Tom, I'm getting to the important part.

It took me until I was fifty-five years old to think about all this in any detail", he went on, "and by that time I had lived through over twenty-eight hundred Saturdays." "I got to thinking that if I lived to be seventy-five, I only had about a thousand of them left to enjoy. So I went to a toy store and bought every single marble they had. I ended up having to visit three toy stores to round up 1000 marbles. I took them home and put them inside a large, clear plastic container right here in the shack next to my gear."

"Every Saturday since then, I have taken one marble out and thrown it away. I found that by watching the marbles diminish, I focused more on the really important things in life. "There is nothing like watching your time here on this earth run out to help get your priorities straight."

"Now let me tell you one last thing before I sign-off with you and take my lovely wife out for breakfast. This morning, I took the very last marble out of the container. I figure that if I make it until next Saturday then I have been given a little extra time. And the one thing we can all use is a little more time."

"It was nice to meet you Tom, I hope you spend more time with your family, and I hope to meet you again here on the band. This is a 75 Year old Man, K9NZQ, clear and going QRT, good morning!"

You could have heard a pin drop on the band when this fellow signed off. I guess he gave us all a lot to think about. I had planned to work on the antenna that morning, and then I was going to meet up with a few hams to work on the next club newsletter.

Instead, I went upstairs and woke my wife up with a kiss. "C'mon honey, I'm taking you and the kids to breakfast" "What brought this on?" she asked with a smile. "Oh, nothing special, it's just been a long time since we spent a Saturday together with the kids. And hey, can we stop at a toy store while we're out? I need to buy some marbles.

More About Cormax West Personal Training

2009-08-21T06:00:00.005-05:00

Hello, Friends!

For most of us, summer vacation is over, kids are back in school, and focus is directed back to "getting back to business." For us, that's getting back to the business of fitness.... YOUR fitness, in fact, lol.

I heard a great quote this week - "Like anything else, with proper training, what was once hard becomes easy." Applies to fitness, too! Yes, it's hard to start. Yes, it's hard to stick with it. But it's so worth it! To reach your next level of fitness and health, no matter what your goals are, you need to constantly challenge yourself, and seek for consistency and professional advice. That's where we can help, of course!

So how well do you really know Cormax West Personal Training?!

Here are some interesting (or maybe not?) facts that most people DON'T know:

Our first "studio" was a 1500 square feet room on Main Avenue in West Fargo, with 3 sets of the Cormax machines, an assist pull-up and dip machine and an adjustable slant board for abs. We painted the walls ourselves and the ceiling was only 9' 6". Now that space remains unoccupied. Obviously a poor location
Some of our very first clients (from the Exercise Physiology Lab at Orthopaedic Associates) are still training with us to this day - 15 years later! (And look better and stronger now than the day we met them! We love you guys!)
Back in those days Monty had three jobs.
He worked in the Exercise Physiology Lab rehabilitating numerous ACL repairs and the like, as well as baseball hitting and throwing mechanics instruction, hockey treadmill training, running treadmill training, plyometrics training and strength training. The clientele ranged from youth to college to adult fitness to Olympic athletes and professional athletes.
He worked directly under a Physical Therapist in rehabilitating nursing home residence. Two notable memories were how amazing it was to see 80+ year old individuals regain strength, balance and coordination in such a short period of time and meeting and rehabilitating a man who suffered a stroke whom was a veteran football player from Super Bowl III.
He was also the Off Ice Director for Burggraf Skating Skills where he trained Mites through NHL players. He also expanded his program to figure skaters.
About nine years ago Monty became the first trainer to experiment with the Cormax line of strength training equipment. And still remains the knowledgeable source in Cormax training beyond the inventor, David Karlstrom.
We moved our training site to the West Acres Sports Center in October of 2008.
We welcomed aboard Lacey Igo as our PR & Marketing Director soon after the move. I can't thank her enough for her creative help.
We provide an innovative, results oriented and cost effective personal training service called Semi Private Training.
This spring we incorporated boot camps for youth and adults. All of the related information is posted on Facebook pages.
Monty at one time weighed 245 pounds in attempts to be a strongman competitor. Soon realized that weighing 60 pounds less is far more enjoyable.

Contract Pricing on All Semi Private Training Programs!

Lacey and I have researched our pricing in serving to help you, our local community, seek better fitness, health, and better quality of life! And we realized that we offer what people actually want at a discount -here are the facts:

We offer the most cutting-edge programs possible and constantly seek improvement in all we do; our clients get amazing results; and the training environment we create is positive, encouraging and FUN!

Our client niche is motivated, smart and hard working fitness enthusiast who don't need a trainer to hover them. Rather our clients want to know that when they walk in the gym they know exactly what they are doing that day with program in hand to log their progress and have an experienced trainer available to help set weights, modify routine and an be there as an extensive source of information to refer to for questions relating to health and fitness.

We are implementing contracts in order for the accountant to be able operate a budget and for us to have an idea as what time slots will be available at different times of the year to serve you better. EFT, monthly invoices and recurring credit card payments will also be offered for your convenience.

Additional programs such as boot camps are offered at discount to current clients in appreciation for your continued loyalty.

COOL STUFF CORMAX WEST PERSONAL TRAINING DOES AT THE SPORTS CENTER!

Many of you know that Doug Duran has purchased Cormax equipment last Christmas season for the gym. But in addition to Cormax, Monty implements bands training, rehabilitation, free weights, machines, his version of cardio training on treadmills, bikes and ellipticals. As well as tires of all sorts outside, speed training, jump training and other toys such as sledge hammer and tow ropes.

THANK YOU for your continued support, interest, and friendship. You're important to us!

Sincerely,

Monty and Lacey
Cormax West Personal Training

The following is an article we found from some friends of ours.

Knowledge can lead to better health.

The Deep Fried Disaster

I am often asked how to lose weight quickly and easily.

Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.

So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)

Stop eating fried foods. (Gasp!)

Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.

It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.

Are Fried Foods Really That Bad?

In a nutshell, yes, fried foods really are that bad for you.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods put you at risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).

Need I say more?

Going Fried-Free

Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.

Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.

New Foods to Love

Instead of fried foods, enjoy the following:

Substitute a salad or fruit instead of fries
Baked potato – but pass on the butter and sour cream
Baked chicken instead of fried chicken
Baked chips instead of fried chips
Raw veggie pieces

You may be surprised how delicious these healthier options taste.

Help, I'm addicted!

If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.

You'll need to use some mental strategies as well.

To do this focus on all the negative things about eating fried foods:

Think of how bloated and heavy you feel afterward
Remember the heart burn you've experienced
Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
Look at your acne
Feel the discomfort of being out of breath doing normal activities

You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?

The bottom line is that exercise plus healthy eating will give you the body that you want.

What are you waiting for? Drop that bag of chips and call me for a workout that will change your life!

The Trans-Fat-Free Decoy

You've probably heard that many restaurants and food manufacturers have stopped using trans-fats. Don't get too excited. While trans fats aren't as bad as other fats, fried items are is still loaded with fat, calories, and sodium – all things that you want to avoid when trying to lose weight.

Before you eat a trans-fat-free item check the overall nutritional content. Does it contain saturated fat? What is the total fat and calorie count? What about sugar and sodium? Don't let a trans-fat-free label distract you from the overall nutritional content of the food.

Video: Wall Push-Ups

2009-08-14T06:00:00.000-05:00

Wall Push-Ups

Shoulder workout for those of us who get bored quickly.

First the horizontal position: The Trick here is to think about pushing the floor forward with your hands so that you stay planted against the wall to prevent the feet from slipping down.

The diagonal position: Seems to be the easiest.

The vertical position: Tends to have limited range of motion because your head is in the way.

Wall shuffles: These are great for coordination and actually easier than they look.

The "Best" Test

2009-08-07T06:30:00.000-05:00

The "Best" Test by Chris Widener
Some time ago, I spoke to a group of salespeople in Kansas City as they kicked off their new team. It was exciting to see them get excited about making a difference through their work.

The topic they assigned me was "Simply the Best." So as I prepared, I asked myself, "What characteristics would help someone pass the "Best" test? That is, what are the characteristics of those who become the "best" at what they do? Here are the thoughts I shared with them:

The Best are Optimists. You can't get to the top if you don't think that there is a top or if you think you can't make it. One characteristic of those who reach the peak is that they always believe that things can get better or be done better. This pushes them on to be their best.

The Best have Vision. They can see ahead of the pack. Their eyes aren't locked into the here and now. They see the bright future and what things will look like when they reach their destiny. While working hard for today, they live for the future! They do what Stephen Covey calls begin with the end in mind.

The Best Relentlessly Pursue Excellence. The status quo is not for them. They want to be the best and experience the best. And that means giving their best. They go the extra mile so that in everything they do, in everything they say and think, they are striving for excellence.

The Best have a Life Long Habit of Personal Growth. They don't want to stay at the level they are at. They want to grow in their work, their intellect, their spirituality, their relationships, and in every area of their life. And they discipline themselves to put themselves in situations wherein they grow. Personal growth doesn't "just happen." You choose to grow. I always suggest what Zig Ziglar does and that is to enroll in "Automobile University." Whenever you are driving around, listen to a personal or professional growth tape or CD. Over the long run you will grow. Also, read more. The old saying is true: Leaders are readers. So are those who pass the "Best" test.

The Best Understand that They will be Pushed by the Competition - and They Welcome It. Like the lead runner in the race who has someone on his heels, the best know that the competition is right behind them. They love it though because they know that the competition keeps them from becoming lazy and resting on their laurels. Instead, the competition pushes them to go faster and to achieve more - to remain the best by forging ahead.

The Best have a Quest for Leadership. Someone has to lead - it may as well be the best! Those who attain it get there because they want to. They want to lead and help make a difference. And they want to be equipped with the skills necessary to lead others on to a better place.

The Best Leave a Legacy. They aren't in it just for themselves, though they will surely reap the rewards of being the best. Rather, the build things that last beyond themselves, things that can be enjoyed by others as well.

The Best are Adept at the Two Most Important Pieces of Time and Personal Management: Prioritize and Execute. Just like weight loss boils down to eat right and exercise, personal management boils down to prioritize and execute. First, prioritize your activities. The important stuff goes on the top. Then, execute: do them. The best have habits and discipline that get them to the top by doing the best things and doing them first.

The Best Focus on Building Relationships. Success does not come alone. Everyone who achieves much does it with the help of countless others. How do the Best get others to help them? They treat them right. They embrace them and help them. People become the best because they help other people, and people like them.

The Best Make no Excuses. When they fail they admit it and move on. They get back up and do it right the next time. They let their actions speak loader than their words. They stand tall and do the right thing the next time. No excuses, just results.

The Best Understand that the Good is the Enemy of the Best. Yes, they could say, "this is good." But that would mean they have settled for less than the best. Many people think that good is good. Good is not good. Good is the enemy because it keeps us from the best. Choose your side: the good or the best. The Best choose, you guessed it, the Best.

The Best Dare to Dream. While others live the mundane and settle into a life they never bargained for, a rut, the Best dream of a better life. And then they take the risks necessary to achieve their dreams. They live by Teddy Roosevelt's quote: Far better it is to dare mighty things, to win glorious triumphs though checkered by failure, then to rank with those poor spirits who neither enjoy nor suffer much because they live in the grey twilit that knows neither victory nor defeat.

Want to be the best at what you do? Take inventory on the above characteristics and then start moving to bring your life in line with the characteristics of the "best." Then when you get to the top you will know that you have passed the "Best" test.

You are Made for Success!
Chris Widener

How To Get Sick

2009-07-31T06:00:00.001-05:00

1. Stay out of the sun- In addition to the benefits of Vitamin D production, we also tend to be happier or less depressed.
2. Go to bed after midnight- 1 hour of sleep before midnight = 4 hours after midnight according to Elmer Josephson. It has also been proven that we can die from lack of sleep before lack of water or food.
3. Never let them see you sweat- Could talk forever about this but I’ll sum it up with benefits of exercise and detoxification.
4. Take Mega Vitamins- the angle here is the cheap synthetic vitamins and excessive quantities. Think quality not quantity.
5. Use fluoride toothpaste and mouthwash and drink fluoridated water. Do a web search on fluoride or type in fluoride on mercola.com, the history of how fluoride and human consumption is disturbing.
6. Use artificial sweeteners and avoid sugars - Backing off on sugars is a good idea but there is a reason why we need to consume carbohydrates (sugars). Another blog on artificial sugars is the works. One tidbit would be that artificial sugars are classified as neurotoxins. Ah I don’t know if I want to knowingly and willingly put neurotoxins in my body.
7. Shower every day, but don’t take a bath - Depletes hair oils, alters body pH and the shower head aerates the chlorine in tap water causing inhalation of chlorine in small frequent doses.
8. Swim in chlorinated pools.
9. Don’t breastfeed your baby.
10. Get tattoos.
11. Get all of your immunization shots - The preservatives they contain have been linked to autism and Crohn’s disease.
12. Travel in airplane often - The cabins recirculation of air also recirculates all those little cold and flu bugs as well as disturb inner ear pressure regulation.
13. Expose yourself to electromagnetic energy. Power lines, large generators, frequent talking on cell phone directly to ear have all been shown to increase free radicals (the stuff antioxidants clean up).
14. Use a lot of skin care products, cosmetics, hair care products, nail care products, shampoos, soaps, perfumes, shaving cream, suntan lotion, and antibacterial soaps

Brown and black hair products increase: hodgkins lymphoma (20% of all cases), mult. myeloma -Tea tree and DEA are carcinogenic.
Toluene is associated with asthma which is found in every fragrance since 1991.
Shampoos break down to formaldehyde.
Antibacterial products have triclosan - absorbed through skin and pose a liver threat.

15. Take lots of medications - antibiotics, oral contraceptives and corticosteroids may cause major problems with GI tract, damage the immune system, cause liver problems and alter enzyme function.
16. Get your cavities filled with mercury (silver amalgam, silver fillings, amalgam fillings) - vapor releases continuously and is linked to neurological and psychiatric problems.
17. Do excessive aerobic exercise - lower immune system, creates more oxidation stress, chronic ligament and joint problems with repetitive motion. Dr. Al Sears has an interesting perspective on how we should exercise.
18. Wear contact lenses and receive implants of other foreign objects - risk to immune system.
19. Live in a toxic home - toxic paint, new carpet, mold, paraffin candles, etc.
20. Wear synthetic fabrics
21. Breathe with shallow breaths - infants are instinctively belly breathers. You can actually increase your metabolism just by breathing in more air by belly breathing.
22. Swallow your food without chewing well (or at all)

Chewing produces saliva
Saliva breaks down carbohydrates
Chewing action stimulates parotid gland behind the ears which signals thymus gland to produce T cells in case food contains toxins or pathogens.
Best to deliver food to stomach in a near liquid state.
Optimally chew food 35-50 times.
Proposed that simply chewing your food can prevent Crohn’s disease and Addison’s.

8 Perfect Fitness Foods

2009-07-24T06:00:00.002-05:00

The following is an article presented by David Zinczenko, with Matt Goulding

I found this on Yahoo. It is a good article but I felt the need to make a few comments which will follow each topic in Italics.

It's true: Spinach is muscle fuel. But not because it instantly turns you lean and sexy. Researchers from Rutgers University found that a compound in the leafy green increases protein synthesis by 120 percent, helping your muscle tissue to repair itself faster after you work out. The problem, however, is that you’d have to eat Popeye-sized quantities to experiences dramatic results (we’re talking almost 2 pounds of the iron-packed veggies a day). The good news is that spinach isn’t the only food that can help you to look and feel better than ever--even when you're not exercising.

The right fitness foods help burn fat, build muscle, and even boost your cardiovascular health. Ready to eat your way to better results? These 8 great foods and drinks are guaranteed to make any type of exercise you do more effective—long after you’ve broken a sweat.

EAT THIS!

PINEAPPLE AND PAPAYA
Good for: Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

Remember to avoid the cocktail type drinks, otherwise yes great source. My mother use to always get pineapple juice for us as kids to speed up our recovery from illnesses.

SALMON
Good for: Cardiovascular fitness
Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption—so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.

One of the main reasons I keep telling people that fat is not our enemy nor does all fats make us fat. Basically only the man-made one is killing us (trans fat from hydrogenation to improve shelf life).

PB&J or PASTA WITH MEAT SAUCE
Good for: Muscle building and repair
The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.

If the ingredients in your peanut butter extend beyond peanuts and salt you just bought the crappy peanut butter.

PORK TENDERLOIN
Good for: Waist-trimming
Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

The food source for a pig is disgusting to me, I rarely eat pork because I think of what they ate and put in their bodies before I ate them. It’s a well educated food chain thing. Try Chicken or Turkey instead. Even the fats in beef helps lower body fat.

DRINK THAT!

8 OUNCES OF CHOCOLATE MILK
Good for: Hydration
The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

I am a 100% believer in this. I actually drink raw or fresh milk for that healthy aspect that pasteurization cannot provide. Pasteurization is meant for shelf life and 1800’s mentality in cleanliness.

COFFEE
Good for: Pain relief
University of Georgia scientists revealed that taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors.

Coffee is a double edged sword that requires an educated decision in whether you would want to put it in your body.

COLD WATER
Good for: Endurance
Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment—and smaller amounts as they rode—were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.

For the majority of us water temp is going to be a personal preference because it will be rare that we would be exercising in such extremes. There are many conflicting studies on water temp.

GREEN TEA
Good for: Muscle recovery
Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

Use caution here, green tea is a stimulant and may disrupt your sleep pattern. When it comes to teas the less expensive ones tend to be the best ones for you. The leaves are less processed.

E = mv²

2009-07-17T06:00:00.000-05:00

Not having enough energy to workout or simply stay active simply won’t suffice as an excuse once I break this dilemma down, scientifically. I’m going to revert to Einstein’s famed equation by substituting the speed of light (which does not apply to us) with “work in general” which would give us mv².

Ok so, our energy or lack thereof at times can be related to how much work we are performing.

The Derivation:
E How much energy we put out or have
m Mass meaning the resistance, weight lifted or moved, or simply our own bodies
v Velocity or to set in motion

v² Acceleration or increasing rate at which we move ourselves or “things” in… well think
a faster and faster analogy.

For those interested in this physics stuff, see http://www.lyratek.com/emc2.htm for a more detailed story.

As anyone who exercises can tell you, we actually feel more energized after a good hard workout and we’ve given ourselves a little time to recover.

Here’s why. When we either move stuff that is heavy or quickly as in lifting weights or running- that falls on the right side of the equation- there is a “more value” over there. And because it is an equation meaning equal on both sides, we get more ENERGY out of it. Sure it takes energy to workout. But the more intense the workout the more energy you will get back.

So lift heavier, swim-bike-run faster, throw the weights harder (if using Cormax, or a safe alternative), jump higher and farther and get more out of your workouts. Experience your own increase in energy, by your own doing.

Or in the animal world, move like a sloth be like a sloth, move like a cheetah and be lean, strong and quick like a cheetah.