DNA Repair- Ningxia Red

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.



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Healthy at 100

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

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.

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'

Young Living Essential Oils Presentation in Fargo

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

Part II: 124 Ways Sugar Ruins Your Health

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

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

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.

JD

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

KB

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.

JP

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

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:

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

or

1. 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.

Action

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

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.

Lack of Sleep

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.