The Hardest Abs in the World!

The audience cannot believe their eyes, looking spellbound from what’s happening on stage and keeping their hands from barely covering their faces, as 15 cars drive over the washboard stomach of 26-year-old Danijel Peric. He sings the Italian song O Sole Mio as each vehicle drives slowly over his abdominals. But how can this be? And how crazy is this guy to get run over by cars? Danijel Peric answers these and other burning questions in an interview below with fitness.com.

Fitness.com: First question, don’t your muscles ache?

Danijel Peric: No, not at all. Shortly after the show they did hurt a bit, because of a few cars, but apart from a few blue spots on the left side and slight pressure pain, everything was okay.

Fitness.com: The summer season is approaching, so give us a few tips. How do you get your Sixpack?

Danijel Peric: Consistent training, good nutrition and physical values with the right balance. Pure abdominal training is not enough. The exercises have to be all muscle groups, including the lateral abdominal muscles. In the evening, don’t eat carbohydrates because they take longer to be absorbed by the body.

Fitness.com: What does your typical training session consist of?

Danijel Peric: Generally I hit the gym for 35 to 40 minutes of endurance training for fat loss. In my stature, it is important to keep the body at a 127er and 128er pulse. I train mostly on the treadmill, a stepper and a bike for at least 30 minutes. But the longer the better. After the warm-up I do normal sit-ups. Overall, it is between 500 and 700. There are a variety of other exercises for the lower abdominal muscles as well. There is the "Eagle Abdominal" exercise. You sit in a device, where the legs are on a roll angle and it pushes you up guided by a pole with the arms stretched forward. The upper body is always moving forward. This trains the abdominal muscles and strengthens the muscles even more. The aim of the training is to reduce the fat layer so that the skin is directly on a hard surface.

Fitness.com: How do you usually stay fit?

Danijel Peric: I’ve played soccer since I was nine, and I played for the regional team based in Hamburg. Now I’m an external link here in Hamburg-Barmbek Uhlenhorst. I train three times a week plus every weekend.

Fitness.com: But how did you get the idea of driving cars over your stomach? And how do you train for this?

Danijel Peric: The idea came from my friends. They all know I have strong abdominals and two friends had the idea that my stomach could take on anything. So, then I had the spontaneous idea, to let heavy things go onto my stomach. First we built a temporary ramp. I put a pad on the abdomen, and a friend drove the car over my stomach and it worked. I was able to bear the weight for a bit of time. A friend then said that we must go even further to provide added value. So then the idea of singing came into play.

Fitness.com: Was it all a planned PR gag?

Danijel Peric: I knew that the idea was cool. But it was not the response I expected.

Fitness.com: How has the TV appearance changed your life?

Danijel Peric: The response after the TV show "Wetten, dass ...?" has given me the opportunity to gain popularity on other television programs through requests from production companies and managers. Finally, I owe my appearance on the show some gratitude since I now have a contract position at the Management Company "Pool Position"'.

Fitness.com: What's next for you? Do you have any concrete plans?

Danijel Peric: Yes, I have had several requests from fitness magazines and car dealerships for promotions, but also interest from production companies.

Fitness.com: Let us go back to "O sole mio". Is Opera your passion?

Danijel Peric: I like classical music. I had classical vocal training in Drama School. The first step for me, Luciano Pavarotti.
I like singing Opera for the melody, the poetry and the stories they tell. The idea with "O sole mio" was intuitive. I just knew while in action I had to sing this song.

Fitness.com: Thank you and have fun training!

Additional page:

Here is the video from Danijel Peric, of the TV show "Wetten dass ...?" 15 cars drive over his washboard stomach as he sings "o sole mio".

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2 Essential Items for Success

Over the years I have coached and educated tens of thousands of people. This includes my time spend teaching high school, working as a lab instructor in university, presenting at conferences as well as working in a fitness setting with everyone from business professionals to elite athletes. And you know what? There is a common thread unifying all of the ones who have had the greatest success. This common thread is that they made a mental commitment to do what it takes to realize success. They bought into the plan and made the sacrifices to realize their goal. Their efforts were symbolic of a direction rather than a destination. And the success they have enjoyed has spilled over to other areas of their life and given them the confidence to succeed at whatever they choose. I believe it may have have been the basketball coach Bobby Knight who said, 'everyone wants success but not everyone wants to works for success'. Until we decide we want to work for success we are subconsciously resisting our potential for success.

The second item that must be present for success is to eliminate negatives. In a fitness setting we want to ensure all the bones, joints, tendons, ligaments, cartilage and muscles interact optimally. As soon as we detect an alignment issue we use the best methods available to clean up the deficiency and restore proper function. If we do not take the time to address and correct these issues then the chance of injury increases and the effectiveness of our workouts decreases. It would not make sense to continue adding load to the bar during our workouts if we noticed an alignment issue, or worse pain, during the movement. We must eliminate what is wrong first before proceeding towards our goal.

Another way of looking at this is from a nutritional perspective. Many realize the importance nutrition plays in achieving optimal health and performance and will often times seek out a supplement to enhance their progress. While there are a lot of great supplements out there, look first to see if there are any negatives you can remove from your nutritional plan before you add something. Are you eating fast food and trans fat? Do you drink soda or any form of high-fructose-corn-syrup? Do you drink enough water? Do you eat enough fibre? Do you eat before and after very workout? Do you have fish at least three times a week? Depending on your answers to these there may be some things that can be eliminated from the diet to improve your health before you seek something to add.

I believe these to be the two best pieces of advice for success and can be applied to many other areas of your life. You are all in different fields and can probably think of ways this may benefit your customers, friends and family. Pass along your wisdom and I will post for everyone's benefit.

All the best.

The Importance of Flexibility

As you age, your muscles naturally lose strength and size and can become less supple and stiffer. This can affect the range of movement around your joints, which may lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause muscles and joints to tighten up.

One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.

So, what exactly is flexibility?

Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain moble. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.

The Benefits of Flexibility

There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.

Other Benefits

Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day.Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints.Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.

Ways to Improve Your Flexibility

So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.

Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health.That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.

There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility. Taking a supplement like GoFlex can help you incorporate the nutritional building blocks required to support healthy bone and cartilage structure and improve flexibility. Ask your doctor whether a supplement, like GoFlex, is the right choice for you.

Yoga: 5 Ways to Improved Health

Yoga has been known to affect people’s health in many ways. Its primary function is to promote body relaxation and increase flexibility, but researchers have proven Yoga to have even greater affects on people’s health. In a recent study from Alternative Therapies in Health and Medicine, they showed how three 75 minute yoga sessions a week helped ease symptoms of Rheumatoid Arthritis. The study was performed on a group of women between the ages of 45 and 75. The Yoga sessions had other positive results for the group of women including: improved balance, and a decrease in symptoms of depression.

But, there are many ways that Yoga can help improve your health. Here Fitness.com lists 5 major and perhaps surprising things Yoga can do for you:

1. Helps Fight Food Cravings: Yes! It’s true! A regular Yoga routine can actually keep you from putting on that extra bit of weight you’ve been trying so desperately to fight off. Food cravings are generally known to strike when our body and muscles are feeling tense, therefore loosening muscles with Yoga movements can really make you fight off that chocolate bar craving. Prevention magazine put out a study where they used 15,500 average weight adult males and females - where they gained 3 fewer pounds annually over the course of four years when following a set routine of 30 minute Yoga sessions per week.

2. Increases Your Performance in the Bedroom: The movements that you use in Yoga aren’t only useful on a Yoga mat, but in the bedroom as well. Yoga is known to improve balance and flexibility. According to Women’s Health, yoga followers can use the strength and confidence they develop in Yoga for the bedroom. With such movements that increase your blood flow and body alignments that increase sexual desire, Yoga is definitely a bedroom enhancer. Poses that focus on abdominal contractions that strengthen your core will also strengthen your orgasms because of the focus on the pelvic muscles. Yoga can also make you more assertive under the sheets.

3. Helps Cancer Patients Sleep Easy: The focus on meditation and breathing in Yoga poses generally help relieve stress from your day, and make you sleep better at night. A study from the University of Texas Cancer Centre showed how cancer patients improved their sleeping patterns by practicing Tibetan yoga. Patients took a 20 minute yoga session once a week for a period of 7 weeks, leaving them falling asleep faster, easier, and having a reduction in their sleep medication dosages.

4. Decreases Risk of Diabetes and Cardiovascular Diseases: Balancing your life with a regular Yoga routine can greatly benefit your heart. A study found in the Journal of Alternative and Complementary Medicine, looking at 98 adults with different health issues (hypertension, diabetes, coronary artery disease, etc.), found a huge improvement in cholesterol and blood sugar levels of these individuals with the addition of a regular Yoga routine. All 98 adults took part in an 8 day lifestyle modification program based on Yoga poses focusing on posture, meditation, breathing, support, and nutrition.

5. Makes for a Healthy Pregnancy: Yoga poses can not only calm you, but your little one swimming around inside you new mothers to be. According to a study found in the Journal of Alternative and Complementary Medicine, new mothers who practice yoga tend to have a safe delivery. 335 women that were studied added a yoga routine during their second trimester, birthed healthy weight babies with lower pregnancy- induced hypertension.

Boomer Fitness: A New Way of Life for the Middle Aged

What is boomer fitness? I asked myself the same question when I read in the WebMD health news that it was a hot fitness trend for 2009. After doing a bit more research on it, I found that boomer fitness is a new and innovative way for people over the age of 50 to keep in shape. The name “boomer” associates people within the baby boomer era, who are now over the age of 50 and struggling to fight off the many signs of aging. One popular way to do this is with the help of Boomer Fitness. Here is a little more insight on the increase in fitness for the baby boomer era, and how Boomer Fitness might be the right choice for you.

Baby Boomers at the Gym

With the decline in covered health care especially in America, the baby boomers have a great need for overall health and fitness. Many have turned to gyms across the nation to get the support and exercise that will keep them healthy, active, and out of the emergency room. According to International Health, Racquet and Sports Club Association, this age bracket of adults are joining gyms at a rapid rate. They claim that the number of health club members over the age of 55 increased by 343% from 1987 to 2003, and those between the ages of 34-55 went up 180%.

Colin Milner, the CEO of the International Council on active aging says that “this is a market that is only going to grow more as time goes on.” Milner believes that people are becoming aware of things that they thought were wrong with their bodies due to signs of aging, when the reality of it is they are simply due to disuse of the body. There are more and more health concerns for the aging majority: heart disease, obesity, blood pressure, osteoporosis, and diabetes, to name a few, and evidence shows that keeping fit into your elder years can help prevent them.

Boomer Fitness

Boomer Fitness only became this new fitness breakthrough when health and fitness clubs started to change. One major company that was on the ball, was the ever-growing health club called Curves. Curves is a women’s only health club that started in 1995 with a 30 minute circuit training program for women over the age of 45. With only one location, Curves grew to over 1,000 locations in under 36 months. Now known all over the world, Curves has over 9,000 gyms and is still growing.

One might ask though, what is so special about this gym, and other gyms that are now changing their ways for the baby boomers? Well, for many reasons, Curves made exercise simple and effective with only 30 minute sessions. It therefore makes exercise attainable for those that lead busy, stressful lives. It also has a more accurate model for achievement amongst the elderly. It did away with trying to get that “perfect body” and catered more to the average person. It gives a more realistic perspective on fitness, and can appeal more to those that may not be as interested in exercising. And finally, as the baby boomers age, more and more people will fall under this age group so there will be an even greater need for exercise programs suited for the elderly.

No Pain No Gain: Not True!

Many people believe in the “no pain, no gain” theory when it comes to their workouts. Believing that pain means progress, they continue to work out intensely despite pain and discomfort.

There are others who say that continuing your exercise routine in an effort to toughen the body, may not be a smart thing to do. Is it really true? No pain, no gain? In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury.

Some trainers or coaches recommend working twice as hard if your don’t feel any pain the morning after an intense workout. Such ill-advised exercise workouts can be hazardous to your muscles and joints. That kind of advice may account for the rise in sports and exercise related injuries these days.

Pain: The Body’s Warning Signal. Pain is often the body’s warning signal system, and not as a gauge to measure the success of a workout. Pain is an indication that something is wrong and that your body needs attention where it hurts. This is the reason for physical pain. Think about it. If we did not have pain, we would never know there’s something wrong with our bodies and this could have disastrous results. Anybody who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. No doubt, there may be an initial discomfort when beginning any exercise routine. But this discomfort should gradually subside as muscles and joints grow stronger and are able to withstand the intensity of a workout.

A good rule of thumb to follow is: if it hurts, don’t continue exercising! Even slight pain, sensation or swelling of a joint is an indication that the joint needs rest. If pain persists, you may want to consult a doctor. Many fitness experts believe that exercise should be a fun activity that you enjoy and not a rigorous workout. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.

What You Can Do to Help Painful Joints: First and foremost, if you experience pain you should consider speaking to your doctor about it. Always follow your doctor’s advice, then, along with resting the injured joint, you may want to try joint supplement with targeted nutrients to support joint health! Glucosamine, hyal joint, MSM, Interhealth collagen type II along with herbs like boswellin and white willow bark have been well researched and are known to help support joint health long term.While pain killers simply dull the ache, joint health supplement that are well-formulated, like GoFlex, can help strengthen the cartilage and lubricate the joint. It also comes with a topical cream containing an food and drug administration-approved ingredient that helps bring fast-acting pain relief.

Take care of pain the right way. Have fun as you exercise and combine your daily workout with a daily intake of joint supplements. While you workout your body, such supplements help to nutritionally support joint health from the inside.

Fitness Trends for 2010!

Are you looking for something new and innovative to change your regular fitness routine? Well, so is fitness.com! Our experts have searched and found some new ideas that you just may not have come across yet, and that might spark your interest. So here we have fitness.com’s new fitness trends to try for 2010. Have a look!

Spynga

What is this foreign word called Spynga you ask? Well, it is exactly what you get when you combine your typical spin class with a yoga class. It is the most unique blend of fitness that gives you the fat-blasting cardio workout from your spin class, with the relaxation and harmony of yoga. Classes usually start with an hour of intense spinning on the stationary bike, and then transferring to the mat for some Vinyasa yoga. Focus then revolves around breathing and movements through a variety of yoga poses.

Fluidity Bars

If you want to focus on stretching, resistance, and strength, than the Fluidity Bar just might be your bet. However, fluidity bars can be quite expensive starting around 240.00$ US, which generally includes a beginner DVD and diet guide. Using the bar you include moves that are both seated and standing for litheness and strength. Muscle groups aren’t isolated like they are in Pilates or normal weight training, so that muscle gain is proportionate. But if cardio work-outs are what you are after the Fluidity bar may not be the right choice, although it can be easily paired up with cardio activities that increase your heart rate.

Gyrotonics

Yes these machines have been known to resemble medieval torture devices, but dancers will swear by these machines that they are ‘the new yoga’. Known as the Gyrotonic Expansion System or the GSX, these machines take movements from dance, tai chi, yoga, gymnastics, and swimming for an all around fitness experience. They work towards the improvement of balance, flexibility, as well as muscle strength, with a variety of fancy tension cords and pulleys.

These are just a look at a few new fitness trends for 2010! Stay tuned for more new and innovative ways to working out with fitness.com! Happy New Year!

How to Make Success Inevitable

How many of the top athletes in the world have couch potato friends? How many financially successful people have friends working minimum wage or are on welfare? How many academics hang out with people who don't go to libraries or book stores? Probably not a lot.

In chemistry there is a term 'like dissolves like'. This means that two solutions will mix and interact if they are either both polar (like water) or non-polar (like oil). Oil and water don't mix for this reason.

Now think of all the different relationships, arrangements, situations and aspects of your life and consider if they mix or not? For example...

Of your closest friends and family how many of them workout and get physical exercise every day? How many them when they do workout train with intensity and focus? How many of them see health and fitness as a direction rather than a destination?

Is your home set up to ensure success for your health? Are there foods in the fridge or cupboard that bring you closer or take you further from your goal? Do you have healthy food items to go for days when there isn't time to sit and prepare meals?

Does your employer support your efforts towards a healthy lifestyle? Is there a gym at work? Are there showers? Do your coworkers enter teams in rec sports leagues? Are there other people working towards the same goal that would support you in your efforts? Would there be a potential training partner at work? Could the staff lunchroom be stocked with healthy food choices and water instead of chocolate, candy and chips?

Without a lot of effort we can quickly change the perspective from which we begin each day. Make it one surrounded by individuals who support and believe in your goals. Make it one where healthy foods choices are automatic and temptations are removed. And lastly, see and believe yourself realizing your goal.

Take a few minutes to brainstorm and figure how you can make your home, your work and your social life more positively suited towards success. As soon as we can eliminate some of the negatives, making positive choices becomes a whole lot easier.

Helping you to make your success inevitable,

Olympics: America's Lindsey Vonn Going for the gold

She is attractive, strong, and full of energy: ski-Star Lindsey Vonn dominated the ski hills last year with her training. Her record stands: the overall World Cup champion, two world championship medals and a total of twelve and six downhill super-G victories. But Lindsey Vonn does not hold back - for the new season has started, it she has much larger ambitions: going for the gold! And to get there she knows she must train hard every day.

"Work hard and it pays off!" It is this philosophy of life that dominates Lindsey Vonn. The 25-year-old skier is a world leader – and today is perhaps the best racer in the world. But what looks easy and relaxed on the slopes, is the result of a long preparation and intensive training. Lindsey Vonn’s success is driven by hard work, discipline and dedication.

Lindsey Vonn grew up as a skiier. She was born in Minnesota, which is fairly flat, and not somewhere you would expect an Olympic skiier to be raised. Nevertheless, her father introduced her to the sport of skiing. Lindsey Vonn's father, who had once won the U.S. Junior Championships, recognized the exceptional talent of his daughter quickly. Every year in the winter time, he would send her to Colorado, where she participated in special training camps. As Lindsey Vonn reached the age of eleven, she pulled her entire family to the Vail ski resort in Colorado. This is the biggest ski area in the U.S., and where her talent and career was started.

The move of the family managed to pay off: at 15, Lindsey celebrated her first major success as U.S. Vice-Champion in downhill. Lindsey Vonn had her breakthrough at the Olympic Games in Salt Lake City: coming in sixth place in the combination, she surprised the competition. From then on, her career blossomed: many rankings, victories, and then last winter came the best and most successful season of her career.

After Lindsey’s success, she continued in the new season, and during the summer break worked on her body and fitness levels. After her last race in March, her American trainer gave himself only a short breather before they began to prepare: in May, the starting signal was given for the upcoming season. Lindsey Vonn started the year training in the U.S., followed by units in Austria and New Zealand in September and then a training camp in Chile, where she took the final touches for the World Cup opener in Soelden.

"Get up when you fall – and want it more than ever." It is probably this second life philosophy that Lindsey Vonn describes as her motivational tool. Even during the summer training, her goals were clear in her mind. The 25-year-old works hard for months of preparation to succeed in the winter races. Lindsey can therefore be found in the fitness studio throughout the summer regularly for daily units to strengthen the body. In order to be a powerful racer on the slopes you need body mass. The stronger you are, the faster you are, says Lindsey Vonn. In addition to endurance strength training and on the bike, she will play tennis.

With 120 miles an hour down the runway - strength and endurance are one priority, mental strength and good nerves are the others. Every night she tries to relax for at least nine hours sleep, or drifts off to her favorite television series "Law & Order" which is one of her and her families weaknesses.

Top Five Exercises for Getting Healthy Without Leaving the House

Building good exercising habits can be a bit of a lifestyle change, but with these exercises it is plain to see that anybody can do them. You have no excuses to not create a more healthy lifestyle through exercise because you should not have to leave your house to do this. These exercises are going to make you feel much healthier and if you keep them up for a number of months, they should also bring down your stress levels to keep you emotionally healthy as well.

Squats – Squats are a very effective exercise for trimming your legs and buttocks. They can give you lean muscular features as well. To start, practice getting out of a regular chair using your arms as little as possible. Provided you can do at least a few repetitions, you should be providing your body with some incentive to start growing muscle in your legs and buttocks. As your muscles begin to grow, they will be able to lift you from a seated position numerous times and you will really start to see some results. Squats are a part of every single workout I do.

Crunches – Crunches are by far the best exercise you can do for your abdominal muscles without any equipment. They target the muscle group specifically and are quite effective at building mass and strengthening your abdomen. Crunches aren't necessarily a walk in the park but once you begin to see results, you will realize that all the hard work is really worth it in the end. If you are just starting to do crunches and add some muscle to your midsection, don't worry about getting your noggin all the way up to your knees. What is important when doing crunches is that you feel the stretching of your abdominal muscles and begin to feel them working after a few reps. As your muscles grow, you will be able to achieve much more muscle growth doing crunches.

Leg Lifts – Leg Lifts are an excellent and simple exercise that is great for building muscle mass in your legs and lower abdomen. To start, you will want to lay flat on your back with your arms at your side, and palms to the floor. Next, raise your legs until they are perpendicular to the floor without bending your knees. After you have reached the top of the repetition, lower your legs and before they hit the floor, start the next one. If the full extensions aren't possible, try bending your knees slightly to complete the exercise. After a few weeks of regularly pushing yourself with the leg lifts you are guaranteed to feel stronger and more solid in your lower abs and upper legs.

Pushups – Pushups are not fun. They have to be one of the most hated and feared exercises in the modern workout world. But their effect on the upper body should be reason enough for you to buck up and get on the floor. If a regular pushup from your toes isn't something that you think you can attempt at this point, you should try pushing off the walls at different angles instead of the floor. There are all sorts of products out there to help you with pushups but one of the easiest fixes is to do them from your knees instead of your toes. Any way you choose to do pushups, you will be building up your muscles in your arms and chest and eventually, you should be able to do one handed clapping pushups all day just like Rocky.

Running - Running is the most primitive form of exercise that you can do. It is our means of getting around and kept people fit for millennia prior to the invention of exercise. Running is by far my favorite form of cardiovascular exercise because of the way it makes me feel when I do it. Nothing else really gives me the high that running does. Running manages to get your heart rate up and begins burning calories immediately. Since running outside is not always an option you may consider a treadmill to keep you in shape. These days they make all different kinds of styles and options and can fit just about anywhere, so do your research on treadmills, as there is a lot to know. Once you have the treadmill right in your home you will have no excuse to not go for a run.

Hopefully some of these exercises get you into good and healthy habits, or at least cement already good habits at home when getting to the gym is not an option. If you can keep your nose down and work hard for a few months, you will definitely see results and that should be enough to keep you on the exercise train for years to come.

Performed Properly, Everything is a Core Drill

Core training is still definitely a hot topic. Whether it be the individual with low pain, the athlete seeking to improve their performance or the average person who wants to look and feel good, core training is often at the center of their program. When we think of core training certain images may come to mind.

We may picture someone performing crunches on a stability ball. Or perhaps it is someone performing a rollout with a stability ball. Or maybe it doesn't involve any equipment at all and instead is simply someone doing a plank.

Regardless of what comes to mind, the goal is usually to stabilize or strengthen the trunk of the body. Sometimes our clients will perform what they recognize as core drills initially but not as much thereafter. And they are puzzled how their core continues to get stronger when are not continuing with these drills.

Well the reason is that we select specific drills and exercises based on a number of criteria. And core drills are a means to moving on to the next phase of training rather than the end goal in and of itself. For example, I don't know of any athlete that has won a competition in planks or crunches.

But if we scale back on these drills how do we continue to train the core? And if we aren't training it in the traditional way most people recognize does that mean we put any less emphasis on core training?

The answer to the 2nd question is that not only do we not put less emphasis on the core we actually put more emphasis on it by the selection of exercises we prescribe. And secondly, whenever we maintain a stable core and move the extremities we put a stress on the core and thus are training the core.

Ideally, our goal is always to create as much force or power possible while maintaining a neutral spine. Imagine performing a standing biceps curl with a glass of water on top of the head. With no weight in our hands we could probably move the arms from the side of the body to beside the shoulders and thus complete the upward motion of the curl. And you probably wouldn't spill a drop. As you repeat the movement with heavier and heavier loads you'll get to the point where you can't steady the glass on top of your head. While you can probably complete a rep of the exercise you would have doused yourself trying.

Traditional training is based on extremity strength and what most think when it comes to core training. This involves performing biceps curls, legs presses and crunches on stability balls. Our approach differs in that we will only train our extremities to the extent that our core will allow. This is a safer approach and since it doesn't allow for compensation or cheating it is a more effective way to train the core.

So the next time you are wondering what you can do in the gym to train the core think of two things. One is how close to neutral can you maintain the lumbar (low back) spine and secondly imagine a glass of water on top of your head. If you can obey these two rules then you can train as explosively and heavily as possible. And you'll develop some pretty incredible body armour.

Now go test out these two rules during your next workout and let me know what you think.

Train when Injured?

In my last few articles I've talked about monitoring the signs of overtraining and listening to your body. I alluded to the fact that last week I felt my own body tighten up during a workout but was able to manage this, work around it and return to training more quickly and at a higher level than if I had pushed on.

So the question becomes what should we do when we feel strain? The first thing I have to mention is that this is not medical advice. This is not meant to serve as a diagnosis of any type of musculoskeletal injury. If you have suffered a serious injury then you should seek medical attention.

Whenever we feel a strain or something more we should be asking ourselves why this happened? Our bodies gives us purposeful feedback and warnings to prevent further damage. Some questions to ask to determine the cause of the discomfort include:

* Have I started a new activity or program lately? Even when we are in shape the first time we try a new activity or sport we will feel it the days that follow.

* In my previous workouts did I warm-up adequately? Did I cool down and stretch out enough? Was my technique optimal throughout all lifts?

* What was I doing prior to my workouts? Have I been sitting at the computer for hours on end before attempting a max deadlift? Was I driving cross-country on a business trip? Have I been doing heavy manual labour? Basically have I been overly static or active in the lead up to training?

* Have I recently upped the frequency, intensity or duration of my workouts?

* Lastly, have I noticed bilateral differences in my body? In other words are there diffences between the left and right sides of my body? When warming up did I feel tighter on one side? When lifting was the bar travelling in an even path or was it off-balance or rotating? When stretching out could I get a release more easily on one side than the other?

If we try and answer the above questions we can do a little bit better job to stay on top of potential injuries.

But once we're injured we need a plan. Here's what I've found works well. Again, to reiterate, this is not to replace any type of medical attention or treatment.

1. The puddle often is not the source of the leak. Many times we suffer an injury at a particular joint and we look to address the problem by zeroing in on this area. But sometimes a knee injury might be due to an issue with the glutes. Or a low back issue might be related to improper posture and function of the scapula (shoulder blades). The point here is to avoid having tunnel vision and look to see how the body works as a whole to determine why there is a problem.

2. Continuing with the previous point don't be overly aggressive at the source of the injury. What I mean is that if I have a low back injury I don't necessarily want to work on this area too much. Instead look above and below the source, in this case the low back, and look to increase stability or mobility at the neighbouring joints. For example in this case, we would look to increase the mobility at the hips and thoracic spine to help relieve some of the strain on the low back.

3. Keep moving. When there is strain sometimes our instinct is to lessen our movement. And while we do want to be smart about our movement we can recover more quickly when we initiate activity. And what do I recommend for most as the best way to initiate some activity? Swimming. Especially if the joint in question is load-bearing joint. Placing the body in a horizontal position takes some of the strain of a normally vertical body position. Plus the water itself helps to support the body and allows the limbs to generate a force against the water and thus help stabilize the trunk.

4. As we resume our training it must be with modifications. This may involve reducing the load, the volume or both. If the injury is with the upper body look to add in more lower body exercises. And finally for wherever the injury occurred look to incorporate more lifts to the opposite side of the body. A quick example is for someone who has anterior (front side) shoulder pain whenever they bench should look to incorporate more pulling exercises such as a seated row.

The key here is that injuries and strain do happen from time to time. While we may take time off a particular exercise or activity, such as not doing the bench press when this irritates the shoulder, we should avoid doing nothing altogether. Remember to listen to your body, ask yourself the questions above then apply the 4 suggestions listed to ensure you return to full, pain-free activity as soon as possible.

All the best.

5 Step Fat Loss Experiment

I really like common sense approaches to things. One thing that always makes sense to me is to use a scientific approach to discovery and problem solving. Rather than letting spontaneous decisions or random occurrences account for the results we achieve it is much more efficient and effective to plan out and have some control over our health. Here are 5 ways you can set up your day-to-day living as a mini experiment to achieve the best health.

Step 1 - Know what the end product is. We have to be really specific here. We can't just say 'lose a few pounds' or 'tone up'. We need to have an exact number in mind and be specific with describing it. For example you might say 'I want to lose 9 pounds by April 1 but lose no muscle mass'. This is very specific, it has a time component and puts restrictions of the type of weight loss allowed.

Step 2 - Look at what you are currently doing and see if you are the fittest, leanest, healthiest person you know. If you answered yes, find healthier, leaner friends. Only somewhat joking about the last part. But seriously, if you aren't 100% happy with the way you look, feel and perform than you need to identify what it is you are currently doing related to your nutritional plan, your exercise and your rest. And you'll need to change at least one of these three.

Step 3 - Identify the weak link with respect to your nutrition, your training and your rest. If it is your rest aim to get 8-9 hours of sleep a night, be in bed by 10 pm. Go to bed and rise at the same time every day. Likewise if your weak link is your training or nutritional approach then you need to put together a new plan related to these. This I can help you with.

Step 4 - Implement the change for 2 weeks and record the results. In terms of results I mean your tape measures (waist, hips, chest, arms, legs), your photos, your scale weight, your strength, your quality of rest etc. Draw up a list with as many different parameters as possible and track these. After two weeks make note of your observations.

Step 5 - Be very thorough with your observations. I really have to thank HG, my grad school advisor in Regina, for drilling this into me. Log, record, write down everything. You don't know right now what information is useful so record everything. As well, only make one change at a time so it becomes easier to see which change you made gave the best response. For example, if you lose 3 pounds you want to be able to see if that was during the 2 weeks you reduced your carb intake later in the day or when you upped your intake of protein. Don't guess. Let the results guide you.

While my grad school advisor might be proud of me for remembering some of what he drilled into me, my high-school teacher might fail me for my recollection of the scientific method. This approach is meant to be a quick, no-frills approach to allow you to see how your body responds to the various changes you put upon it. In the research a paper may get dismissed if the experiment didn't run for at least 8 weeks to allow for a physiological adaptation. Don't worry about this. You will learn a lot about your health and how to improve it by following these 5 steps.

Now go experiment. And remember to record the results, good or bad

Finding the Right Personal Trainer

Some people think that only the rich and famous hire personal trainers, but in fact you don’t need stacks of cash to hire the service of a personal trainer. They can help you to achieve the fitness goals you want. The fitness industry is a big business and more and more people are using the services of a gym to find a personal trainer or to embark on a personal training program. These days hiring a personal trainer is a more affordable proposition!

One of the main reasons anyone hires a personal trainer is to enable them to stay on track with their fitness and healthy lifestyle. Many people want to lose weight, maintain a healthy way of life and generally be more active, which is where your gym can help you. With your own commitment and a training program tailored to your needs you will find it easier to achieve your goals than if you tried to go it alone.

Finding a personal trainer is not difficult, these days the fitness market is flooded with people offering this type of service. But you should look for some who is qualified and experienced, as well as being able to fit in with your work or personal life. Personality is also important as you need to be able to communicate with them, feel comfortable around them and confident in their expertise. It is therefore advisable to meet with several personal trainers before deciding on who is best for you.

You can obtain a list of qualified or certified personal trainers from your local gym or health club. Established clubs and organizations are always best for referrals for a personal trainer because they would not hire anyone who did not have the right qualifications. Your personal trainer needs to understand how exercise affects the body, how the body works and how to design fitness programs suitable to a range of fitness needs.

When you meet with a personal trainer for the first time you need to ask them plenty of questions about their experience and qualifications, and the types of programs they run. Some personal trainers will only work with people who already have a high fitness level, whilst others are happy to work with beginners and people of all fitness levels. You also need to discuss with them how often you need to train and if they can design a program you can do on your own when they are not present.

Before you talk to any personal trainer it can be a good idea to know what it is you want from your fitness program and your long term goals. This will help them to talk with you about a fitness program which will help you to achieve your goals and to maintain them afterwards. You may want to train for something specific such as a marathon, or loose weight, or shape up after having a baby. Knowing what you want from your training program helps to make the time spent with your personal trainer more effective.

Finding the Time to Work Out

Time - It seems as if as we age until retirement there is always more expected of us with less time to do it in. There are more demands on our time from our families and our employers. And these are both important. Add to this that we each have to do our part within society by volunteering or sitting on councils, going to meeting, coaching amateur sports or whatever that is important and we are left with even less time.

Previously I mentioned determining your priorities, putting them in the correct order and assigning time to each accordingly. I won't repeat these points as you've heard them all before. But here's a new angle on this.

Try and figure out what is absolutely essential that you do. For me I don't need to be the one doing any of the following:
* banking
* mailing
* taxes
* GST
* advertising
* marketing
* checking email and voice mail

This is just a sample list. There are lots more things I could add to this list that are business related such as:
* grocery shopping
* paying bills
* housework
* yard work
* meal preparation

The point is that I could quickly and easily find 5-10 hours a week between all the things I do that don't absolutely have to be done by me. A colleague refers to this as figuring out what is your '5%'. What he means is that as soon as you determine what is essential that you do, this is your 5%.

And you know what is interesting about figuring out your 5%? There are probably things on your list that you think absolutely have to be done by you but don't need to be. So your 5% may in fact be your 25 or 50%. Whatever. The point is you can find someone else to help you or you can hire some to do a lot of the things on your plate to free up some time.

Nutrition - This is where most fail. And for a couple of main reasons. One is that they don't know what to eat so they choose poorly. Or they know what to eat yet for whatever reason choose poorly anyway. The solution to both is the same.

Having a meal plan prevents you from not knowing what to eat. It prevents you from going to the grocery store and aimlessly searching the aisles for healthy food that will jump into your cart. It prevents you from getting home from work every day and not knowing what you will have for dinner. It prevents you from going to work without a healthy lunch. It prevents you from wasting time on prepping foods that could be used for multiple meals throughout the week. For example vegetables chopped and prepped on Sunday can be used for salads every night the following week. As well, they can be added to a stir fry. And the chicken you grill while chopping vegetables can be served as a grilled breast one night and chopped up for the stir fry later in the week.

You've probably heard the expression 'prior planning prevents poor performance'. Well this holds true with nutrition as well. Know which day of the week you do your grocery shopping. Know which meals you are going to make. Buy the foods for these meals and do as much of your prep work at this time as well. It will pay itself back in time savings and better nutritional choices during the week many times over.

Training - This is very similar to the nutritional example. Sometimes we are like sheep. If we walk into the gym without a plan we will simply do what everyone else is doing. Which if you go to a gym like a I do you don't want to look like everyone else. This is what a colleague refers to as the 180 Principle. If the members of your gym are not the physical specimens gracing the covers of fitness magazines then do the opposite of what they are doing. For example:

* If everyone is doing cardio then lift weights.
* If everyone is using machines then use free weights.
* If everyone is doing slow, low-intensity training look to up the tempo and be explosive.
* If everyone is moving forward and back (sagittal plane) look to move side to side or rotate (frontal and transverse planes).

Make sense?

And you know what else? Consistency will get you results. If you have a program that you follow consistently and work at it you will get better results than not following a program and being inconsistent with your training.

Two of the three points above are provided to everyone in the Year Long Training Program. Each of them has 2 weeks full of meals to follow so as to never wonder what they will eat. As well, they all have 5 days per week of progressive gym workouts that guide them safely towards their goals.

In the next week I will be sending out the next phase of the Year Long Training Program workouts. This is a 12 week training program that includes whole body workouts to add lean mass and burn fat.

If you are interested in getting on board with the Year Long Training Program let me know.

All the best.

Top Five Health Concerns for Men

Men die at a faster rate when compared to women, even though both may be suffering from the same ailments. Men also die at a younger age than women. There is no conclusive reason why this disparity exists among the sexes-although some believe that men simply less adept at taking care of themselves whereas women are generally known to be better nurturers of health.

So what’s ailing men? Which health aspects should men focus on for better, healthier and longer living? According to statistics, the top four killers related to men’s health are heart ailments, suicide, prostate ailments, and respiratory ailments.

The Heart
According to Men’s Health Network, an informational and educational organization based in Washington D.C, almost twice as many men die of heart ailments than women. This is the number one killer, according to Center for Disease Control. Factors that are more likely to lead to heart ailments include aging, family history of heart ailments, smoking, sedentary lifestyles, being overweight/obese, high cholesterol, high blood pressure, diabetes and being male.

What can you do?
Maintain a heart healthy diet and an optimal weight. Avoid bad habits like smoking and excessive alcohol consumption. Exercise regularly and practice stress management.

Suicide
Statistics show that men are four times more likely to commit suicide than women. Experts believe that this may be related to a tendency in men to bottle up or hide their feelings making it difficult for men to seek help. More than 6 million men, according to the National Institute of Mental Health, suffer from depression each year. However, depression in men may exhibit itself in different ways like anger, aggression, work burnout, substance abuse.

What can you do?
Seek ways to communicate. Talk to a professional counselor. Always seek emergency medical help before attempting to do anything harmful to yourself.

Respiratory Ailments
Smoking and the use of tobacco products are top killers for both sexes. Other factors that affect respiratory health include second hand smoke inhalation, exposure to asbestos and radon, air pollution and personal history.

What can you do?
Quit smoking. As soon as you do, your chances for contracting a respiratory ailment diminish drastically, according to the National Institute on Aging.

Fluctuations in Glycemic Levels
More people are suffering from high or low blood sugar levels these days. This may be related to stress, poor diet, hereditary factors and/or lack of exercise. The numbers keep growing.

What can you do?
Maintain a low-fat, low-calorie diet and an optimal weight. Exercise regularly and practice stress management.

Prostate Ailments (An Aging Prostate)
Prostate ailments usually begin with advancing age. The growth of the prostate gland is a natural process of aging. By the time men reach their 40s, the size of the prostate gland can affect urinary functions and flow. It is for this reason that the American Cancer Society recommends annual prostate health screenings for men over 50.

Prostate health is high on the priority list of men’s healthcare needs. Because men tend to neglect this very important aspect of health, the statistics continue to rise. We need more awareness and education in adopting proactive measures to support prostate health.

What can you do?
Nutritional supplements have made a breakthrough in prostate healthcare by providing prostate nutrients that proactively promote prostate health. It is recommended that men approaching their 40s take beta sitosterol, a phyto-nutrient found in plants. Beta sitosterol has been well-researched for its role in promoting healthy urinary flow and functions. It also acts as an anti-aging agent delaying and at times, even inhibiting the affects of an aging prostate. In addition to beta sitosterol, a combination of minerals and Vitamin D is essential and known to specifically target the maintenance of prostate health.

Men, get serious about your health needs! Adopt a healthy lifestyle and step up to get the help you need to enjoy a longer, healthier life!

Fish Oil: Benefits v Perceived Dangers

The benefits of fish oil are innumerable. The first discovery of this came through study conducted on the Greenland Inuit tribe. Perplexed as to why this group of people enjoyed robust heart health in spite of a high fat fish diet, scientists probed further to discover that the fat in fish, called omega-3 fatty acids, actually supports heart health. Since then fish oil has received high accolades in the nutritional healthcare industry.

What about you? If you haven’t considered the benefits of omega-3 fatty acids, here’s an opportunity for you to reconsider the facts and discover how fish oil may help benefit long-term health.

Benefits of a Fish Oil Supplement

• A daily fish oil supplement supports cardiovascular and arterial health. Fish oil helps to regulate healthy cholesterol and triglyceride levels.

• Fish oil helps to support joint health.

• Fish oil supports and promotes immune health.

• Fish oil supports mental health and well being. Research shows that it boosts brain power and may even help to uplift moods.

• Fish oil supports the eye and skin health.
• Fish oil supports the healthy growth of hair, bones and nails.

• Research shows that fish oil is necessary for the development of the brain and bone structure in pre-natal health.

• Fish oil is also known to relieve pre-menstrual stress (PMS) in women.

Concerned over Impurities in Fish and Fish Oil Supplements?

Although fish oil has been touted as a health-giving supplement over and over again, many people are concerned about consuming fresh fish due to the presence of impurities like mercury, lead and other PCBs in fresh fish and fish oil supplements.

The Environmental Defense Fund recommends a limit on the consumption of certain types of fish because they can contain higher levels of mercury and other PCBs. With such restrictions, consumers are often confused about which type of fish to eat. Wild caught Alaskan Salmon or sardines are the safest to eat but again, consumption should be limited to twice a week.

Safest Fish Oil Supplement

There are concerns about impurities in fish oil supplements as well. How can you choose the safest fish oil supplement? In times past, consumers had no choice but to gulp down an obnoxious-tasting crude form of fish oil. But today’s generation is lucky. With all the technological advances in research and science we have easy access to superior quality fish oil supplements. Pharmaceutical grade fish oil supplements, like Triple Strength Omega 3, contain fish oil that is molecularly distilled. This process removes impurities and contaminants providing us with fish oil that is of the purest quality and high in omega-3 potency. Triple Strength Omega-3 fish oil supplements have an enteric-coating that help avoid fishy after burps commonly experienced with regular fish oil supplements.

Concerns over impurities in fish or fish oil supplements should not stop you from getting the benefits of omega 3 fatty acids to health. For the safest way to get a regular dose of omega 3 fatty acids, choose a quality, pharmaceutical grade fish oil supplement.

Modern Chiropractic

Although still based upon many of the same principles that existed over 100 years ago, the practice of chiropractic has evolved with increased knowledge, research, and technology. According to the Canadian Chiropractic Association there are over 6500 practicing chiropractors in Canada.

Chiropractors are experts in neuromusculoskelatal function and disorders. In treating neuromusculoskeletal problems, chiropractors specifically focus on the function of the body's nervous system, which controls the performance of the rest of the body systems. For example, issues with the nervous system can result in muscle tightness or spasms or
problems with joint function .

A visit to a chiropractor today will likely involve more clinical, orthopaedic, and even diagnostic testing than you would typically experience at your family doctor’s office. The typical first time chiropractic patient presents with some form of musculoskeletal problem such as back, hip or neck pain.

Chiropractic doctors spend a much higher proportion of their 7 years of post-secondary education on topics such as anatomy, physiology and orthopaedics than medical doctors, who concentrate more on subjects such as biology, biochemistry and pharmacology.

A patient who comes into the chiropractor’s office with a backache or stiff neck has likely experienced these symptoms before. This time however, the pain has not gone away in a couple of days like it always had in the past. This is where the investigative skills of the chiropractor come in handy.

The key to helping people with their problems is to unravel what caused the problems in the first place. Is this muscle too tight, too weak; is this joint moving too much, not enough? These are all questions that should be addressed as part of a first appointment. Subsequent visits will then be more effective for resolving the pain and providing the patient with the tools needed to maintain their health.

Chiropractors by nature have a very pro-active approach to patient health. Their goal is to enable thebody to function as normally as possible, as naturally as possible. Chiropractors don’t put anything in the body or take anything out. Chiropractic patients receive non-invasive, safe and effective healthcare. By educating patients on exercise, nutrition, posture and the benefits of a properly functioning nervous system, the goal is not only to fix the initial problem, but to improve the overall health of each patient.

Today, chiropractors have many different specialties. Although all are educated to take care of
patients of any age, some specialize in areas such as pediatrics and pregnancy care, injury rehabilitation, soft tissue disorders, and sports performance. Discovering a little about your chiropractor’s interests and background goes a long way toward finding the right fit between doctor and patient.

Although still based upon many of the same principles that existed over 100 years ago, the practice of chiropractic has evolved with increased knowledge, research, and technology. According to the Canadian Chiropractic Association there are over 6500 practicing chiropractors in Canada.

Chiropractors are experts in neuromusculoskelatal function and disorders. In treating neuromusculoskeletal problems, chiropractors specifically focus on the function of the body's nervous system, which controls the performance of the rest of the body systems. For example, issues with the nervous system can result in muscle tightness or spasms or
problems with joint function .

A visit to a chiropractor today will likely involve more clinical, orthopaedic, and even diagnostic testing than you would typically experience at your family doctor’s office. The typical first time chiropractic patient presents with some form of musculoskeletal problem such as back, hip or neck pain.

Chiropractic doctors spend a much higher proportion of their 7 years of post-secondary education on topics such as anatomy, physiology and orthopaedics than medical doctors, who concentrate more on subjects such as biology, biochemistry and pharmacology.

A patient who comes into the chiropractor’s office with a backache or stiff neck has likely experienced these symptoms before. This time however, the pain has not gone away in a couple of days like it always had in the past. This is where the investigative skills of the chiropractor come in handy.

The key to helping people with their problems is to unravel what caused the problems in the first place. Is this muscle too tight, too weak; is this joint moving too much, not enough? These are all questions that should be addressed as part of a first appointment. Subsequent visits will then be more effective for resolving the pain and providing the patient with the tools needed to maintain their health.

Chiropractors by nature have a very pro-active approach to patient health. Their goal is to enable thebody to function as normally as possible, as naturally as possible. Chiropractors don’t put anything in the body or take anything out. Chiropractic patients receive non-invasive, safe and effective healthcare. By educating patients on exercise, nutrition, posture and the benefits of a properly functioning nervous system, the goal is not only to fix the initial problem, but to improve the overall health of each patient.

Today, chiropractors have many different specialties. Although all are educated to take care of patients of any age, some specialize in areas such as pediatrics and pregnancy care, injury rehabilitation, soft tissue disorders, and sports performance. Discovering a little about your chiropractor’s interests and background goes a long way toward finding the right fit between doctor and patient.

Overcoming Obstacles to Fat Loss

The majority of my clients come to me because they have a desire to make a change in their lives and physique; often, there will be a specific target (invariably weight loss) that jolts them into action but, in the main, I recognise a desire to improve their lifestyle above and beyond fitting into a smaller dress.

With all clients, I am happy to spend the time explaining to them that making changes to their lifestyle is an intrinsic part of achieving sustained fat loss because, if your cellular function is corrupted and lacking in essential nutrients, you cannot influence their actions and therefore cannot control your metabolism. Fat loss will be minimal.

However, there remains a significant minority of clients whose expectations are totally out of sync with reality and think they can achieve a sculpted body and balanced mind by simply amending their workout! These clients will present themselves in desperate need of a change to their daily routine, typically dehydrated, sleeping badly, over-stressed and a distinct lack of energy; the next step is to ask me what exercises will fix these problems. If your sleep, stress, digestion and energy patterns are shattered, then no matter how well I refine your deadlift, it’s not going to do squat!

To change the state of your body, it helps to have a basic understanding of the way it functions and, most importantly, what its requirements are. Fat is burnt inside the mitochondrion of each cell in a process called the Krebs Cycle, which will metabolise substrates of protein, fat and carbohydrates depending on circumstances. These circumstances include the availability of these fuels (which relates to the amount of each nutrient consumed in the diet), the energy requirement of the body at the time (which relates to the intensity and type of exercise) and the cellular conditions that permit such reactions to take place. This last point refers to a number of requirements that have been sculpted over millions of years of evolution.

Areas to look at fully include:
Hydration
Sleep
Digestion
Stress load
Toxic load
Diet balance
Hormonal balance

If one of these is out of kilter, others will be too. Just as in the Stone Age, your body’s cells can only operate the way nature intended when the body receives sufficient quantity and quality of sleep, sufficient water to bathe the cells with enough fluid for metabolic reactions to occur, healthy stress patterns to balance hormonal patterns and immune system reactions throughout the body and, amongst other things, effective digestive function. To get deep and refreshing sleep, to maintain mineral balance to retain water in the correct places, to sustain and support healthy adrenal function and balance the immune system, etc, your body has a never-ending demand for a wide array of essential nutrients (eg. vitamins and minerals, amino acids, essential fats, etc).

If your diet is not providing these nutrients required, you will not function the way you should and you will not burn fat the way you should. If you do put these vitamins and minerals into your body but then compromise your digestive system with an excessive stress load, you will leave your body short in a similar way. Caffeine, alcohol, drug and sugar intake are all suitable ways to drain your body’s stores of nutrients, thus directly working against sensible steps such as vitamin supplementation.

In an age where our foods are regularly exposed to pesticides, fungicides, herbicides and the average individual eats their own body weight in food additives each year, a high-potency multivitamin is an essential – but on its own is unlikely to be enough if your lifestyle is constantly draining your body’s resources. If you do not have sufficient sleep, your stress hormones will be elevated for the whole of the days that follows, draining your sotres of important nutrients (like Magnesium). If you drink your fair share of coffee, the caffeine will drain you of Potassium and Magnesium (meaning dehydration is inevitable) and the oxylic acid will ruin protein digestion in the stomach, with dire consequences further down the digestive tract. There are many ways in which you can disrupt your body's natural balance but, in any case, an imbalance in diet or lifestyle will lead to an imbalance in the body’s function.

It is not necessary to move into the mountains and take up yoga, neither is it necessary to live on organic mung-bean soup and spirulina. However, finding a regime that works for you and allows you to get good sleep, eating high-quality unprocessed food that nature intended, and making the changes needed to keep a cap on stress levels, and ensuring you deliver the right level of essential nutrients to support the hydration and the metabolic needs of your body’s cells should not be beyond anyone.

Most clients who think they ‘only had time for a microwave meal’ really did have time to put something undamaging together – only they chose not to make time. In any case, genuine time restraints will breed efficient behaviour (making a tuna salad takes seconds, after all) except in those cases where diet and lifestyle leave energy levels ineffectively low. Not making time for your body’s needs is false economy with time.

Whilst it clearly requires a conscious effort to make changes, it is absolutely essential that the major parts of the lifestyle are addressed if long-term progress is to be achieved. Cellular function will be sensitive to many changes within the body and, in many cases, represents an immovable obstacle in the path of progress. My job is to help clients remove these obstacles so that, when I give them an exercise programme geared specifically for their current level of conditioning and personal aims, it has the impact that it deserves

Ditch The TV, Ditch The Fat

1. How many TVs do you have in your house? A report published in the Annals of Behavioral Medicine showed that based on a survey of overweight people with a history of dieting, the habits of successful ‘losers’ included having fewer televisions at home. This makes sense since it is easy to see a TV, turn it on, sit down and start watching. Too hard to get rid of the TVs? Then make a goal to do something whenever you are watching it. Try doing squats, lunges, pushups or situps while watching the tube to make your time more productive.
2. When you go in your kitchen, what is the first type of food you see? If you don’t keep food on the counters, then check out your refrigerator and cabinets. Keep fresh fruit and/or veggies out in plain sight where you will see them first so you will be more tempted to grab an apple (or something similar) when you need a snack. Keep healthier options front and center in your cabinet and refrigerator for the same reason. Most of us take the path of least resistance for most things in life, and this includes eating and exercise. Make it harder to eat less nutritious options and easier to eat healthier options.

3. Exercising at home is always the most convenient way to burn off those calories, but not always the easiest. What barriers do you unintentionally create for yourself that make it harder for you to exercise at home? It takes no more than about three square feet of space to do many, many exercises. Make sure that you have this space available in your home without having to move heavy furniture or go too far to get any equipment you might need. If you use videos, keep them in an area that is very close to where you will actually use them. Make everything as convenient as possible and you will have a harder time finding excuses not to do it.

Energy Zappers

1. Sugar has a tendency to be a craving and a curse all at once. It tastes good going down and keeps you from feeling ‘up’. When you crave something sweet, its important to have something else ready and available to eat instead. Try to choose snacks that have a small amount of carbohydrates to give you a measurable amount of energy for your day like whole grain crackers and low-fat cheese, fresh fruit or a small box of raisins and low-fat cheese or plain, nonfat yogurt blended with fruit.

2. Caffeine is another substance that will give us the wake up call that we need, but leave us hanging later on. Try to choose the decaffeinated version of your favorite beverage like coffee, tea or cola and avoid using caffeine to help you stay awake; this will only throw off your natural sleep cycle and promote your low energy levels.

3. Dehydration – With our busy lifestyles, it is easy to forget to drink water throughout the day. We need water to flush out toxins, keep our energy levels elevated and to keep our tissues hydrated. It contains no calories, so you can drink as much of it as you want to, and if you need some variety, add a lemon or lime slice to it. You can also make homemade lemonade with lemon, water and a small amount of sugar or artificial sweetener.

4. Exercise –Whether or not you exercise consistently, the amount of exercise that you get (or don’t get) could be contributing to your lack of energy. While exercise energizes us physically, mentally and emotionally, we feel more sluggish without it. On the other hand, when we do exercise, it enhances our mood by releasing endorphins, a ‘feel good’ chemical that increases energy levels. Hopefully it will encourage us to exercise more…. but not too much. Overtraining will deplete your energy reserves, break down muscle and make you feel weaker instead of stronger. Exercising too much could suppress your immune system, which could increase your chances of a bacterial or viral invasion, making you more vulnerable to illness. So make sure that you stay in control of your workout sessions and the frequency of them.

You (and you alone!) are in control of your own energy levels, so choose to eat the right foods and drink the right beverages to boost your energy instead of bring it down.

Questions & Answers About Protein

The first thing to mention about proteins is that we should be trying to get them as whole foods first and supplements only as needed. While I do recommend the use of a protein supplement for certain individuals it should not be in place of regular meals.

Proteins are classified as complete or incomplete. A complete protein has all of the essential amino acids that the body cannot make contained within the food item. An incomplete protein lacks at least one of the of essential amino acids and therefore must be combined with another food item to fill this gap. An example is eating rice with beans.

Whey is the protein that is a by-product of dairy production. You know the nursery rhyme? 'eating her curds and whey...' Anyways, whey is a protein with a high biological value (BV), is quickly digested and is beneficial for stimulating muscle synthesis when combined with a resistance training program. BV is a measure of the amount of a particular protein we absorb. I've mentioned previously in seminars, and possibly here as well, that my recommendation would be a whey + casein supplement for the best fat loss and muscle building results. At this point the research doesn't indicate whey supplement to be disadvantageous.

Soy on the other hand is not as effective as whey or casein for building muscle. It may have an inverse relationship with testosterone and lowers HDL (healthy cholesterol). One of the popular staples for vegans and vegetarians seeking protein is soy. In Asian cultures that eat this food it was never the basis of their dietary plan but more of a condiment. Be aware of how soy is popping up in a variety of junk food and being marketed to us a healthy alternate i.e. soy hot dogs, soy burgers and soy lattes. In the end junk food is just that.

While rice is a good source of protein it is incomplete as it lacks the essential amino acids lysine and threonine. When eating as a food make sure to combine with another protein source. If purchasing as a supplement read the label to check the content of lysine and threonine.

Hemp protein is one I that personally haven't tried. Hemp oils are a good source of polyunsaturated fatty acids. With regards to the protein compare it in terms of the amino acid profile and biological value.

Regardless of which type of protein you opt for remember to incorporate the following guidelines.
* Men, pass on the soy.
* Drink extra water when you up your protein intake to help the kidneys.
* To balance out the increase in acidity make sure to add some extra fruits and vegetables to the diet.
* Women may want to consider a calcium supplement when adding extra protein.

Hope that helps. There are a few more questions to address regarding running biomechanics, creatine use and healthy snack ideas. If you have any other questions send them along.

Stress Relief and Exercise

Bills, debt, traffic, jobs, deadlines, family…the list goes on and they are all major contributors to our stress in today’s fast-paced world.
I read somewhere once…or perhaps someone told me, “Stress is a lot like a rocking chair, it will keep you occupied but it won’t get you anywhere.” That saying has stuck with me for a long time and it is so true.

What is Stress?
Stress is defined as a state of mental or emotional strain or suspense, typically characterized by headaches, irritability, muscular tension, depression, anxiety, increased heart rate and blood pressure.

Stress can cause all sorts of problems with the body and make a person depressed, anxious or panicky, irritable and fatigued. Stress can cause major interruptions in your productivity and lead to sleeplessness.

Suffering from stress for long enough has been tied to a plethora of diseases and disorders that include but are not limited to: heart attacks, hypertension, depression, weight gain and headaches.

How Do We Reduce Stress?
Thankfully there are many methods to help combat and reduce stress in our lives. Some of these include:

Regular Exercise
Sports, weight training, martial arts, yoga, all these types of things are great for reducing stress. When we work out our body sees an increase in blood flow and thereby oxygen. Endorphins are released (our bodies ‘feel good’ chemical). In short exercise clears the cobwebs, and helps us knock out that anxiety and tension.
On days that seem really bleak and depressing, its often the last thing we want to do – but if you can at least get a bit of exercise in you will feel as though you accomplished something positive (for the mental well being) and the physical benefit will do your body good.

Sleep
Laying in bed tossing and turning, thinking about the previous day or the upcoming one? Stress can definitely hurt our sleep requirements. Sleep is one of the most important things for us, its when we recover, and rebuild. Without adequate rest and sleep we will only get worse. Regular exercise helps us sleep better by using up that nervous and anxious energy in a constructive way.

Eat Healthy
One of the causalities of a stressful lifestyle is our diet. In fact stress can suppress our appetites and this isn’t good. We need proper nutrition, and lots of water everyday. Our bodies need good fuel to run healthy.

Get yourself Organized
Being disorganized or procrastinating only adds to stress.

Conclusion
By exercising you are doing something very positive for yourself. Feeling good and looking good is great for our self-esteem and confidence and these both contribute combating daily stress. Regular exercise helps clear the cobwebs and lets us see that there are many more solutions or options to the problems that we are plagued with.

So get out there and get some exercise, and look forward to a brighter less stress filled future!

Better Health Through Chocolate

A few years ago Cornell University released a study that was published in the American Chemical Society's Journal of Agriculture and Food Chemistry (December 2003). The comparative study revealed that of the three antioxidant-rich foods-green tea, cocoa and red wine-cocoa turned out to be the winner with the highest antioxidant activity.

The research team found that cocoa contains phenolic phytochemicals (flavonoids). Phenolic compounds protect the plant against pathogens and insects. More than a decade earlier, scientists had discovered that these phenolic compounds remain active even after food is processed and have health-protective benefits in humans.

Antioxidant Potencies in Cocoa, Green Tea and Resveratrol (Red Wine)

All three beverages-cocoa, green tea and red wine-contain phenolic compounds called gallic acid equivalents (GAE) and flavonoids called Epicatechin equivalent, (ECE). The antioxidant content in one cup of each beverage amounted to:

611 mg of GAE and 564 mg of ECE in a cup of cocoa.
340 mg of GAE and 163 mg of ECE in a glass of red wine
165 mg of GAE and 47 mg of ECE in a cup of green tea

Health Benefits of Antioxidants

Studies show that these particular antioxidants have a positive influence on health, especially in protecting cardiovascular and arterial health. They promote digestive health and boost immune levels in the body. The most important antioxidant found in red wine is resveratrol. Resveratrol combined with the antioxidant potencies of green tea and cocoa are known to help regulate healthy blood pressure and assist the body in regulating normal glucose levels. Cocoa helps to stimulate the production of the feel-good hormones, serotonin. Resveratrol helps to promote energy levels.

The Healthier Option-Pure Cocoa or Chocolate Bars?

What about chocolate bars? Are they just as good for health as cocoa? Most doctors and scientists would not recommend eating chocolate bars for health because of the amount of saturated fat and sugar present in them. In contrast, one cup of pure cocoa contains about one-third the amount of fats when compared to a standard size chocolate bar (about 40 grams). Pure cocoa imparts a higher level of antioxidants, contains less saturated fat, and is thus more beneficial for health.

Cocoa Tea-A Combination of All Three Antioxidants!

The best beverage would be a combination of all three antioxidant-rich ingredients! That is exactly what CocoPure provides. Made from pure cocoa, green tea extracts, and resveratrol, this cocoa tea packs in quite a strong antioxidant punch!

• Cocoa tea contains a powerhouse of antioxidant potency and their health-supporting benefits.
• Cocoa tea has an antioxidant value of 5,250 units a serving!
• Cocoa tea contains just 30 calories a serving!

Who Should Drink Cocoa Tea?

With all its benefits, cocoa tea has several advantages for those on a diet, for those wanting to support heart health, for vegans, for those who want to boost immunity, for health enthusiasts who want to boost their energy levels and for diabetics! Cocoa tea, hot or cold, makes a great healthy substitute for coffee. Good times with family and friends can include the sharing of a healthy cup of cocoa tea. Let the good times, and good health, keep rolling!

Help Me Lose Weight

Help! You want to lose weight but either don’t know where to start, don't know how to start, or haven’t got around to starting! In order to lose weight you need to make some changes to your lifestyle. Now this might sound relatively easy on the surface.

It is possible that you have an image in your mind of the benefits of increased exercise and improving your dietary intake. However, the chains of habit are often too weak to be felt, until they become too strong to be broken!

Today I want to talk about the stages of change that you go through in the quest to lose weight. By understanding these stages of change hopefully you can recognize where you are at on the change continuum and can apply this knowledge to driving towards your weight loss goals.

Stage One: Pre-contemplation
If you are in stage one – then unfortunately you are a long way from undertaking the changes required to achieve long lasting weight loss. At the pre-contemplation stage you are unaware of the need to lose weight, or perhaps you are in denial that you are overweight and more importantly of the associated health risk.

Stage Two: Contemplation
Great. You have acknowledged that you have a problem or that you would like to make some changes to your current physique or fitness levels. You have possibly even a balance sheet in your mind detailing the pros and cons of change. Pro – I will look and feel better. Con – I will need to get up in the morning and will lose some of my much loved sleep! At this stage the pros don’t necessarily outweigh the cons and there is not necessarily any action at stage two.

Stage Three: Preparation
At stage three it’s almost decision time. This is where you have committed in your mind to making a change. You know that you are going to lose weight, you are adamant that you will take action. However, you are not quite finished the decision making process yet. You will join the gym, but are just getting your head around committing 3-4 days per week in your busy lifestyle.

Stage Four: Action
Right. Here we go. This is where you have started to make the required changes to your lifestyle. You are breaking the habit that you had found yourself in and are trying to create a new habit! At the start of stage four you will find yourself questioning your resolve – this exercise gig is so difficult, I am so tired all the time, I don’t really want to go training in the morning. Often the immediate consequence of the training and nutritional routine can be undesirable! However, this is the most important stage. Action does not mean success - as I am sure any of you who have tried to lose weight in the past can testify. What is required is managed change!

Stage Five: Maintenance
If you get to this stage then you have achieved some of your desired change and you are in the process of forming a regular habit. This stage is all about attempting to continue and sustain your changes. It can be a stage where we see slip ups, the odd missed training day, or slight bit of over indulgence – and then all of a sudden RELAPSE! You have undone all of your good work and have fallen back into the old behavior and routine. While the odd reward for your hard work is important – you need to avoid falling back into those old habits! Avoid relapse and having to start the cycle all over again.