2011Fri08Jul

Shakeology Success Story: Sheila N.

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Here’s a REAL success story from one of my customers, Shelia N., about her experience using SHAKEOLOGY:

“Hi Coach. I wanted to send this email to thank you for recommending Shakeology to me. I really wasn’t sure about it at first. It took me a while to actually bite the bullet and order it. I AM SO GLAD I DID! Before I started drinking shakeology, I was so tired all the time. Managing a house of 4 kids AND trying to find time to workout just left me exhausted by the end of the day. Well, by the end of my third day drinking shakeology, I had more energy than I have in a long time. Maybe even in years. And the free workouts that come with it are great. I like them because they give me something different from doing TurboJam all the time. Oh yeah, I almost forgot. Over the past month using shakeology, I’ve dropped about 12 pounds! Woot!”

Do YOU have a success story you’d like to send me? Just drop it on the contact form and you may see it up here!

2011Tue14Jun

Finding Time To Exercise

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So, it’s been some time since I’ve blogged And why exactly is that? One reason and one reason ONLY — time. You know how it goes – we set out with the best intentions and before we know it, the day is gone and the bed is calling.

Many of us suffer the same fate when it comes to exercise. We really do WANT to get out there and do it, but sure enough life gets in the way. I’m not any different. And, in fact, I’ve really been suffering from “no time syndrome” myself lately.. So what do we do?

For me I find that i just need to sit down and WRITE down the reasons I want to get in shape. Then, I tape that list up where i can see it everyday. It’s just the reminder I need to get back on track. My point is that everyone has to find their own WHY — YOUR reason for exercising, then use it to get you on track Make the time because it’s important to YOU.

Need help getting motivated? Contact me and I can help. So, what are YOU waiting for?

2011Thu21Apr

Energy Boosts at Work

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(this article reprinted from Sparkpeople.com)

Stay Alert All Day, Every Day
– By Mike Kramer and Liz Noelcke, Staff Writers

You see the computer screen, but you really don’t. It’s more like a two-foot blur. Your eyes are between open and closed, although you’re not sure where. At the moment, you have no idea what you’re working on. And it’s only 3 p.m. Sound familiar? Is this a typical afternoon or morning? Are you looking for an energy boost at your desk? Office life can suck the energy right out of you, if you let it. But, there are numerous ways to take advantage of your workspace and stay energetic all day.

Did you realize bad posture alone can give your brain up to 30% less blood and oxygen? Along with good posture, the most effective way to fight energy lulls is with heavy doses of good stretching and good breathing. Shoot for five minutes of mental or physical activity per hour, every hour at the computer.

Here are more, different ideas for rejuvenating your mind and body. Each will only take a few minutes.

Go to the staircase and step up and down the bottom step, like in step aerobics.
Massage your head and shoulders. Find trigger points of tension in the shoulders and base of the skull. Hold pressure for 6-10 seconds. Don’t forget your face and jaw.
Take two steps back from your desk and lean forward until you’re at an angled push-up position against the edge of your desk. Do a couple quick sets.
Lift 1-3 packs of printer paper in each hand. Curl them like weights or lift them over your head.
Close your door and shadow box. Imagining a stressor while you’re punching will increase your energy, guaranteed.
Jumping jacks. Simple, quick and pumps you up.
Squeeze a stress ball. Relieves stress while strengthening forearms and wrists for typing.
Try word puzzles. Keep a jigsaw puzzle in your office.
Switch hands with whatever you’re doing.
Stand perfectly still for two minutes. Regroup.
When you first arrive at work, take as long as possible before sitting down.
Forget the boardroom. Hold walking meetings.
Hand-deliver mail, memos and faxes.
Chat face-to-face instead of by e-mail or phone.
Use a bathroom on the other side of the building or another floor.
Have a lot of phone time? Buy a cordless and move around while talking.

Another approach, one that adults rarely consider but could greatly benefit from, is a nap.

A 2001 survey by the National Sleep Foundation found that 63% of Americans don’t get enough sleep. Naps will combat this. They cannot replace a good night’s sleep, but they can help you perform at your peak throughout the day. Plus you can save that daily $4 on Starbucks, because the energy you gain from a nap is better and longer lasting than caffeine. The ideal nap length is 20 minutes, easily squeezable into the workday.

No matter the method, try to find tricks that work for you. Remember, if you don’t want to feel drained at the end of the work day, you don’t have to.

2011Wed20Apr

Paleo for Type I Diabetes

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Okay, so many of my fitness buddies have adopted the PALEO nutrition plan. What is PALEO, you might ask? Well, there so much published info out there, that I am not going to attempt to give you all the technical and scientific stuff, but here’s the overview:

Eating “PALEO” refers to a nutritional system much like that of our long-time ancestors (the cavemen). Think about it. Cavemen didn’t have any of the “goodies (used VERY loosely)” that we have as a result of the agricultural age (e.g. Breads, refined grains, baked goods, refined sugars, etc). In fact, if they ate wild gains, it was merely a survival tactic if they couldn’t find anything else to eat. SO — they ate High Protein Lean Meats and Fish, Fruits, Vegetables, Berries and not much else. As it turns out, you can get all the carbs you need and more from fruits and vegetables. Another shocker is that animal fat — which we’ve all been programmed to think of as “bad” — has qualities which can be very beneficial to our bodies.

Okay, background done. So I started doing some research into the paleo lifestyle and Type I diabetes. There isn’t a ton of stuff out there on this subject. But there are some very positive articles and testimonies extolling the virtues of the paleo lifestyle. All of the article I’ve found positively reinforce the notion that this type of nutrition plan can have the following benefits:

VASTLY decreases insulin resistance
Decreases the insulin dosages needed
Has little or no effect on bad cholesterol levels
Has a positive effect on HA1C tests

Isn’t that enough? Less insulin, better control = better lifestyle.

Now, what I haven’t really dealt with here is the OTHER side of PALEO LIVING. You have to work hard, play hard and NOT be a couch potato. Just like our ancestors.

So, I’m into my third day, and haven’t really had any adverse affects and I feel good. After a few days, I can expect to have more energy, less fatigue, and better blood glucose control. More to come . . . .

2011Tue12Apr

ChaLEAN Extreme Review: Burn Circuit

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Well it’s been over a month since we started doing Chalene Johnsons ChaLEAN Extreme workout program. The first four weeks of the program focus primarily on exercise that utilize more than one body part. MOst of the exercises involve some type of squat or lunge coupled with an upper body workout. The concept of the resistance program is to lift as HEAVY as you can while aiming for 12 reps.

What exactly does this mean. Well, in “normal” resistance training, you try to lift heavy, but your reps tend to be faster and you risk losing good form. We’ve all seen this — swing the weights or move the body to get those reps in. That’s not the case with CE. Here, we want to use slow controlled reps so there is NO cheating involved. And let me tell you — it works. It’s especially beneficial to people (like me) who tend to fatigue quickly doing lots of sets and lots of reps. Fewer, slower, concentrated sets with the heaviest weight possible for 12 reps– this ain’t no walk in the park folks. Now, combine curls, or presses or rows with squats and lunges and you really get the heart rate pumping BIG TIME.

CE uses a 5 day workout schedule with 2 rest days. Again, this can be very beneficial to the quick fatigue set out there. Altogether, we have 3 resistance days and 2 cardio/abs days. Wanna talk about a KILLER ab workout. CE has that too. An all around great core and abs burner for 10 minutes.

We’re starting the PUSH phase now, and it promises to be just as effective. In the push phase, we eliminate the combination work and focu even heavier on single body parts. I’ll review this phase when we finish it out. I highly recommend ChaLEAN Extreme to EVERYONE. It’s a great program for beginners as well as seasoned gym rats. Check it out by click the link on the right.

2011Wed06Apr

Lowering Cholesterol With Exercise

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A lot of people don’t take the risks of high cholesterol very seriously. After all, one out of five people have high cholesterol. A staggering 50% of Americans have levels above the suggested limit. Could something so common really be a serious health risk? Unfortunately, yes. Cholesterol is a direct contributor to cardiovascular disease, which can lead to strokes and heart attacks.

R. Morgan Griffin
WebMD Feature

Reviewed by Gary D. Vogin, MD

Well, that about sums up the “Why High Cholesterol is bad for you” in a nice little package. But the other side of this story is dealing with high cholesterol if you are one of those affected by it. And lots of us are. Here’s my TRUE story (I have the blood work to prove it):

In the late summer of 2008 I had a blood test done (being a Type 1 Diabetic, I have them done often). The results showed my cholesterol at 209. Now, this isn’t TERRIBLE, but it was high. So, the doctor prescribed one of those cholesterol meds and gave me the run-down of the side effects to look out for. One of those side effects was joint pain. After about a week of taking the pills, I though I was developing joint pain. So — I stopped taking the things. Never really thought about it anymore.

Now shortly after, in September of 2008, is when I started P90X. It changed my life in so many ways from my fitness level to what I ate to how I felt.

On my next blood test, the doctor commented that my cholesterol was down to 169. I didn’t say anything. He quickly asked, “You’re still taking the meds, right?” Uhm, “Yes,” I said. Though I hadn’t touched a pill in nearly six months. “Good, keep doing what you’re doing.” I smiled inside and said, “Oh, I will, you can bet on that.”

Flash forward to my last blood test, at which time the cholesterol number was 139. Finally after the doctor remarked about this, I had to “fess up” and tell him I hadn’t taken the meds in nearly two years. Needless to say, he was shocked and started querying me on how I did it. I explained to him that for the past 2-plus years, I had been on a pretty regular regiment of exercise 5-6 days per week and had totally revamped my nutritional intake (notice I didn’t say “diet”). He couldn’t argue with me, and said he wasn’t going to ask me to take the meds anymore.

Now, everyone is different. Some folks are genetically predisposed to high cholesterol and that is a little different.scenario. But the bottom line is that MANY of us can control things lilke cholesterol by choosing a fit and healthy lifestyle. I like to think of it like this: It may cost a little more each day to eat right and exercise, but it’s certainly alot cheaper than a funeral.

If you’d like more info on exercise and nutrition, please contact me using the link above or visit my Coach Page.

2011Tue05Apr

How To Get Started With Exercise

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Getting started RIGHT with an exercise program is a key factor in whether or not you will succeed. I talk to tons of people all the time who say to me, “I just don’t know how to get started.” I’m sure I’m not the only one who’s heard this, and in fact, I was one of those people a few years ago. Having the “will” to get healthy — and KNOWING how to get started — are totally different things.

So over the past few years, as I’ve been helping folks get healthy as a Team Beachbody Coach, I’ve kind of come across a few key points that seem to work in almost EVERY case. I call this my “Foolproof method to success.” So here it goes:

Determine your health and fitness goals and your “WHY”

This is really a two-part process. The first is pretty easy: What are your goals? Make sure you set goals that are HIGH enough to be meaningful, but not so lofty that you are destined for failure. Also, make sure these goals are measurable. For example, setting a goal like “I want to be in great shape” isn’t quite as measurable as “In the next three months, I want to lose 20 pounds and 4% body fat.” ALWAYS, put a time frame on your goals.

So what exactly is a “WHY?” Well, simply put, it’s THE REASON or REASONS you are starting this journey for a healthier you. Maybe it’s family, children, current health issues — whatever it is, examine this item closely. Make it MEANINGFUL and important.

NOW — Write this stuff down and TAPE IT UP ON YOUR BATHROOM MIRROR. You want to be able to see this stuff EVERY DAY when you get started and every night before you go to bed.

Get rid of the junk food

Let’s face it, if it isn’t in your cabinets, you AREN’T going to eat it. Studies show than more than HALF of your results in any exercise program come from proper nutrition. I won’t go into all the things you should know about nutrition in this post, but please feel free to contact me and I’ll be happy to discuss YOUR situation with you.

Instead of the junk, stock your cabinets with HIGH QUALITY food (or FUEL) for you body. Switch to whole grains, high quality proteins, healthy fats, fruits and veggies,

Track your food intake

Whether you simply write down what you eat (be sure to include calories, protein, carbs and fat amounts) in a notebook, or use a website or tracking tool — THIS IS IMPORTANT. You can’t know how to improve your nutrition until you know what your putting into your body. And it’s proven that people who keep a food journal of some sort tend to lose more weight over those who don’t. You also need to know how many calories your body needs to build strong lean healthy muscle and let go of its fat store. There are a ton of websites out there that do this, or I can help as well. Above all, make sure you split up your daily intake into 5 or 6 smaller meals throughout the day — this will set your metabolism up for success.

Schedule your workouts

THIS IS EXTREMELY IMPORTANT. You want to treat your workout time just like any other appointment you have on your calendar. Don’t have a calendar??? GET ONE. Write down each workout and WHEN you will do it. Then make a big red X when you finish it. Aim for 5-6 workouts a week. It is very easy to let life come in the way of our fitness — especially as adults with many responsibilities — so make sure you COMMIT to this time for YOURSELF.

Do the THING

So, this is the easy part. Do the THING — the EXERCISE thing that is. Make sure you select the right program for your goals as all are not created equal. You can find a complete list of Beachbody Fitness Programs Here, or you can browse our most popular programs by using the menu to the right. Remember — it only takes 21 days of doing something to make it a habit!

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So there you have it, my foolproof plan. Of course the thing that isn’t mentioned here is ACCOUNTABILITY. That’s one of the immense benefits of the Team Beachbody workout programs. You have access to a Coach like me and an online community of folks just like you who are going through the same thing as you are. Whether you are using a Beachbody Fitness Program or not, you can sign up to have me as your personal fitness coach and accountability partner for FREE!

So what are YOU waiting for?

2011Fri25Mar

Diabetes and Exercise

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I’ve been wanting to write on this topic for a while, and just haven’t gotten around to it. FIRST and FOREMOST, I want to add my “disclaimer:” I am not a doctor. I am a TYPE I diabetic offering practical, real-world advice and observations on the subject of controlling blood sugar levels with exercise. Although I am a Type I diabetic, most of what is written here applies to those with Type II diabetes as well. That said, here we go.

Benefits of Exercise for Diabetics

Sure, there are a plethora of benefits from exercise, not just for diabetics, but for everyone. But here are my “top 3″ DIRECT benefits of exercise to Diabetics:

Decreased Insulin Resistance
Insulin resistance occurs when a person has a reduced sensitivity to the actions of insulin (reducing glucose levels in the blood). Studies show that a regular exercise program can reduce insulin resistance and allow our bodies to use insulin more effectively — THUS helping to control glucose levels better.
Better Blood Glucose Control
There’s no question here — exercise reduces blood glucose levels. Plain and simple. And as diabetics, the more we can do that NATURALLY, the better
Strengthened Immune System
One of the biggest issues with Diabetics is the risk of infections. A regular exercise program helps strengthen the immunes system of most people and therefore, can help us become more resistant to infections and illness.

Weight Loss and the Diabetic

Of course, it goes without saying (or does it ) that a regular exercise program can significantly improve our chances of shedding those extra pounds. Remembering that obesity is a leading cause of insulin resistance — and insulin resistance is a leading cause (or indicator) if Type II diabetes — then this one seems like a no-brainer. Again — I AM NOT A DOCTOR — But, I have personally seen many Type II’s completely reverse their condition and their reliance on medicines by implementing a regular exercise program coupled with a sensible diet. Heck, even if you’re NOT a diabetic, losing those unwanted pounds still gives you the same benefits as we “chosen few.”

Eating Better to Control Blood Glucose

First, let me say that GLUCOSE CONTROL is not just a diabetic thing. Ever had a sugar rush — and subsequent sugar “crash?” I can tell you those AREN’T great for your body or controlling weight. Okay, so I know that “nutrition” isn’t really exercise (well, maybe exercise for your tummy) — but, MOST people who care enough to start a regular exercise program ALSO care enough to eat right while they do it. We’re not talking about that four-letter word (D-I-E-T), we’re talking about sensible, healthy, sustainable nutrition. And sensible, healthy, sustainable nutrition is of GREAT benefit to EVERYONE. This article isn’t intended as a nutritional guide — I’ll write more about this subject later — but i feel this topic certainly deserves a mention here.

Okay, so to put a little summary on this topic. EXERCISE = GOOD. Plain and simple. BUT, for diabetics it’s IMPORTANT to make sure you have SOLID blood glucose control if you are going to start an exercise program — AND, test your blood sugars before, during and after exercise to avoid hypoglycemic (low blood sugar) episodes.

2011Thu17Mar

The WHEY to Six Pack Abs

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CREDIT: Dorian Dumas

One of the most desired and sought out areas of the body to whip into shape and maintain is the abdomen. Those flat, washboard abs are what many are interested in having more than anything, and one quick glance at that stomach area is usually the determining factor in how people feel about their current physical condition. Six pack abs are the most popular goal set by people every day, but are also the most popular goal to give up on. People that are looking for instant gratification and fast results are the ones that often quit. It has to be understood that great abs are a process and you have to be in it for the long run and work at the results. It is not an extremely hard task but most people build it up in their heads that if it was easy everyone would be walking around with six packs left and right.

The truth is, it is extremely easy to build those muscles; the hard part is fully understanding and staying dedicated to the process. Keep in mind that you will not see results overnight. You have to be ready to work hard, stay committed, disciplined, and have the mentality that slow and steady wins the race. The way to washboard abs just like anything else is through proper exercise and eating right. The dedication to stick to those factors must be present throughout the process. Through all the personal commitments and work life there must be an effort made and outside factors must not get in your way.

There are three things that you have to have to get to that six pack and they are:

Loss in body fat.
Specific exercise for developing six pack abs.
Proper diet.

To get to that flat stomach, it is essential that you not only do exercise designed for abs but also exercises that burn fat. Cardio exercises should be concentrated on just as much as the isolated ab workouts because the truth is we all have abs right now, believe it or not. The problem we face is that they’re hidden under a layer of fat.

Cardio exercise is when our heart rate is raised above its maximum rate and the benefits we get by doing cardio exercises are loss in weight, reduction in stress, better sleep, a stronger heart, and a flatter stomach. These exercises include but are not limited to running, cycling, swimming, aerobics, rowing etc. You need a minimum of 20 minutes of continuous elevated heart rate at least 3 times a week for the best results.

Isolation exercises are what people usually focus on the most and these exercises are what will tone, develop, and strengthen your abs. They include crunches, twisting crunches, ball crunches, bridging, sit ups (for lower and upper abs) and leg raises. These exercises should also be done every other day. It is a myth that abs workouts should be done on a daily basis and it is in fact harmful for results if you push your abs to the limit every single day. Just like any other muscle the abs need recovery time in order to repair and grow, so giving them a day to do so will help bring those long awaited results a lot faster.

Maintaining those abs you worked so hard for also requires a very good diet. One simple thing you can do is start eating smaller meals more often. Doing so will also help to increase your metabolism helping you to burn fat easier as well. On a daily basis at least five liters of water should be consumed, vegetables for vitamins, egg whites, whole wheat and whole grain pasta for protein, and for nutrients, lean meat, fish oil, walnuts and almonds, green tea, and fruits. Diet and fat loss are extremely underrated in the ab development process. You could have the strongest abdomen muscles on the planet but if they are hidden under a layer of fat you would never be able to notice them. The concentration should not just be on the strengthening of the muscles because that will only do just that; strengthen them. So many people chase this dream simply by diligently doing sit-ups for a period of time only to become distraught and soon give up rather quickly without seeing results and it is because there is more to the process than just crunches. Cardio exercises and eating right will help you lose and keep off the excess fat so that you can see the results of your hard work. It is not a hard process to get those dream abs but it must be done properly and you have to be dedicated and disciplined.

2011Fri11Mar

A workout for everyone

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You may or may not know that I have been a devotee of P90X since I started with the program in September 2008. There’s no question that P90X will GET YOU RIPPED! It works. It’s tough. No questions. Now, having started with P90X, I think I became a bit of a “fitness snob” when it came to trying other programs. Sure, I did INSANITY, so I’m a “hardcore fitness enthusiast,” but I really didn’t give other programs a chance.

A few weeks ago, I started doing ChaLEAN Extreme with my wife. Mostly FOR my wife, because she wanted to try something new. Well, was I ever surprised at this one. I’m familiar with ChaLene Johnsons “dance style” workouts like TurboJam and TurboFire, and I must say I’ve attempted them with the whole “white men can’t dance” result. BUT — ChaLEAN Extreme is far different from those workouts. We’re only in the first phase (the “burn” phase) of four (each a month long), but I really love this program.

The concept is VERY SLOW 10-12 rep sets with the heaviest weight you can manage. A far cry from the massive sets of reps with P90X and other popular workouts. But for me, it works. Being a Type I Diabetic, one of my limitations is that I tend to fatigue quickly. When I attempt to do a bunch of sets with a bunch of reps, I lose it fast. So for me, and maybe for ALOT of folks out there, this is a great program. And from what I’ve seen so far, the results will be right up there with the “big boys.”

Check out ChaLEAN Extreme under the “Fitness Programs” link at the top of the page. I guarantee you’ll be quite pleasantly surprised. More to come on this program!

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Stay Alert All Day, Every Day – By Mike Kramer and Liz Noelcke, Staff Writers