Friday, August 28, 2009

Ralk, the wave fo the future

To be honest, three years ago I would have never thought that I would be able to run again, or play sports. After I hurt my back, any sort of higher impact activity was out of the question.

Now thanks to Beachbody and a crew of great doctors, I'm running again.

Okay I'm not running well, its more like little spurts of running mixed in a long walk, but that's more than I have done in the past. Today was the second "ralk" I've been on, the longest to date (3 miles). And I can say, I love it.

Had it not been for the incredible programs that Beachbody offers, I may never have reached this point. I know I wouldn't have the endurance to try it, that's for sure. But its more than that. Beachbody has helped me increase my endurance and strengthen my body to the point where I can go for a run.

My goal is to run a charity 5K. Not sure when I will run a 5K, but I'm planning on doing it.

If you have any fitness goals, such as running a 5K, Beachbody programs can help you achieve them. Many of the coaches and members have gone on to achieve incredible goals, including running marathons.

I recommend the products to help you get control of your fitness. If you have any questions about the programs, feel free to email. Happy to help out fellow fitness freaks.

Here's to our health!

Tony Horton Pays it Forward

We all need a little help sometimes, and TOny Horton is ready to help you with his new Pay It Forward DVD. Check out what paying it forward can do for you!

Wednesday, August 5, 2009

One lump or two? What sugar does to the body:

If you want to know how healthy you truly are, take a look at your skin. Skin can be a tell tale sign of your health. A balanced, healthy diet will produce a glow on your skin like no other.

But if you are consuming great amounts of refined sugar, your skin will betray you and quickly. Blemishes on the skin are indicative of a diet heavy in sugar. Yes, it is true that genetics and hormones do play a part, but if you are not fueling your body with the proper ingredients, your system cannot keep genetics and hormones in balance. A proper diet can actually control hormonal imbalances which promote blemishes.

A proper diet will also keep the bacteria on the skin at bay. Bacteria on the skin is another major cause of blemishes. Sugar can fuel the production of bacteria within the gut, which in turn, can fuel the production of bacteria of the skin. So no matter what you are putting on your skin, without a proper diet, blemishes will still return, only because of what you are putting in your body.

Sodas are the worst offenders, even diet sodas. So instead of fizzy drinks, drink water. Excessive amounts of sugar in the diet will cause the body to retain water, making you look and feel bloated. This goes for most carbohydrates. Think about it: if you place a piece of bread in water, what does it do? It expands and absorbs the water like a sponge. It does the same within the body. Drinking soda not only supplies the body with excessive amounts of sugar, it will cause the body to retain the water that is in the drink. The result: you retain water, become bloated and can quickly put on weight.

I have tried it. I weighed myself, then drank 2 20 oz sodas. Within a 24 hour period, I had put on 5 pounds. Just from drinking 2 sodas. So water is a better choice. An average man should drink about 3 liters, and a woman 2.2 liters of any sort of healthy fluid (juice, water, herbal tea, anything without refined sugars), but most people will remember the 8x8 rule better: that is, 8 8-oz cups of fluid a day.

So the next time you reach for the sugar bowl, that candy bar or a soda, think about what sugar can do to your body.

Is it worth dull, lifeless, blemished skin? A bloated, heavy feeling in the body? Excessive weight gain?

And think, how much more time in the gym will you need to burn off that soda or candy bar?

Are you willing to put in more time sweating just for a candy bar?

Is it worth it?

Well is it?

Tuesday, August 4, 2009

Hold the salt please!

According to recent studies, the production of salt within the United States has gone up 50% since the mid-80s.


That means more people are using salt to flavor their food, when most meals already have salt added to them or don't need salt at all. The average person only needs a half of gram of salt to function, while the average person eats up to 9 grams a day.

According to a recent article in Science Daily:

In a decade from 1976-1980 to 1988-1994 the prevalence of obesity increased 61 % among men and 52 % among women. During 1999 to 2002, the prevalence of obesity was 120 % higher among men and 99 % higher among women as compared with the 1976 to 1980 figures. The increased intake of salt, through induction of thirst with increased intake of high-energy beverages has obviously remarkably contributed to the increase of obesity in the United States.

It is noteworthy that, until 1983 the use of salt did not change or even showed a continuous decreasing trend in the United States. The prevalence of obesity was relatively low and remained essentially unchanged from early 1960s to early 1980s. The study suggests that a comprehensive reduction in salt intake, which would reduce the intake of high-energy beverages, would be a potentially powerful means in the so far failed attempts to combat obesity in industrialized societies.

So why are people adding salt and what does it mean to our bodies?

Mainly because their taste buds are dead to normal, natural tastes. Excessive salt intake can deadened the taste buds, requiring people to put more and more salt on their food to have some sense of taste.

But the increase in salt intake has more of a strong impact on the body, other than just deadening the taste buds. As stated in the Science Daily article, salt increases thrist, which is often quenched by sweetened beverages, like sodas. This one-two punch can overload the body, and keep the digestive system overwhelmed so it doesn't perform efficiently.

When the body is overwhelmed, the digestive system cannot properly metabolize food, so important vitamins are not absorbed. It also stresses out the immune system. When there are excessive fats and toxins in the body, the immune system focuses on the toxins and cannot properly fight germs and allergens, which means you are more susceptible to infection and disease.

Studies have shown that if people dropped their salt intake by 3 grams, from 9 grams to just 6, they reduce their chance of heart disease significantly, by up to 25%.

Dropping the salt intake can mean one other thing: you can actually taste your food again. Reducing the amount of salt you take in will lower your chances of heart disease, stroke and high blood pressure, but it will also increase the taste of your food. As your taste buds reawaken, you will begin to taste your food, taste the natural flavor.

This is of course if you are eating natural, non-processed foods. If you eat processed foods, your taste buds will remain dormant and dead. But processed foods aren't tasty anyway, wouldn't you agree?

Decreasing your salt intake, along with a balanced diet and exercise regiment, can increase the strength and the health of your system.

So next time, hold the salt....for your health!!!

University of Helsinki (2006, November 13). Salt Intake Is Strongly Associated With Obesity. ScienceDaily. Retrieved August 4, 2009, from /releases/2006/11/061101151027.htm

Tuesday, July 28, 2009

How badly do you want to reach your goals?

Sorry for the delay in writing, I haven't been feeling myself lately, so I needed to take a moment for myself. Sort of a mini-sabbatical to help realign my energies I suppose. Oh and I was having terrible allergy problems, but that is neither here nor there.

I have to confess, I really haven't felt like exercising lately. Actually, the thought of tossing it all had crossed my mind, but I decided my health was too important to waste like that.

So I'm realigning my focus. It isn't about the numbers anymore. It isn't about the calories, or the grams, or the time spent sweating. Its about me becoming one, mind and body fusing together to make me a happier, healthier individual.

I am sure I have spoken on this before, but it is important for you to decide to exercise because you want to do it, not because someone else (unless its a doctor)telling you to. YOU must make that conscious decision, or else, you're setting yourself up to fail. Most people who diet and exercise because of some external force-be it a loved one, a family member, an upcoming event, whatever-will find that they don't stick to their plans, because it isn't what THEY want. It has to be what YOU want.

You have to want it to receive it.

That's what I've spent the last two weeks thinking about. How badly do I want this? How badly do I want to be fit, lose weight, eat better, get healthy?

How badly?

It took me a while to finally answer that. I really had to search deep to find it, but the answer was there.

So how badly do you want it?

This goes with all goals. You achieving your dreams is dependent on how much you want it. If your entire spirit is not completely sold on the idea, you may have modest success, but you won't achieve everything you could. But if you are fully committed, if you fully believe, you will achieve everything. You will receive everything.

So how badly do you want to be fit?

How badly do you want to get healthy?

How badly do you want to lose weight?

When you answer those questions, I have one left: how can I help you achieve those goals?

Having a friend to help keep you on track, help keep you accountable will help you attain your goals. A great way to do this is join an online forum where you can meet online work out buddies. Beachbody has a great forum where you can log in work outs, keep a blog of your food diary, and meet others who can become work out buddies with you. Check it out!

I'm happy to be your work out buddy (after all, I need help too!)

And if I can help in anyway, please let me know!!

Wednesday, July 15, 2009

Double your weight loss? You can with a food journal.

I'm sure you have heard it before. Keep
a food journal. Keep track of everything
that you eat, everything you drink, and
you will see just what exactly is going
into your body. And it is true.

By keeping track of everything you eat,
including everything you drink, you can
see where you are "cheating." So often
we forget to include that piece of candy
there, or that disregard that cup of
coffee this morning, that had three scoops
of sugar and some creamer put into it, but
those calories can really add up. If you
are on a 1,600 calorie a day diet, and have
one soda, that is 150 calories gone with no
nutritional value to your body.

PLUS, it's 40 grams of sugar in your diet.
We are only suppose to have around 42 grams
a day, so there goes your recommended daily
allowance. One soda! Anything else you eat
during the day, if it has naturally occurring
sugar, will mean you are in sugar overload.
Which means, that excess sugar is being
converted into starch, so it can be stored as

That's right. All because of one soda. But you
don't think about one soda, because its a drink.
And you're not keeping track of your food.

This is why a food journal is necessary to diet
success. You have to account for everything,
including those cups of coffee or sodas.


Keep a food journal is easy. You can blog about
your intake. You can keep a journal that you can
carry around in your purse or pocket, to record
items as you eat. Stores now have small pocket size
notebooks available that are perfect for journaling
about food.

You can also go to My Diet Diary and get a free online journal.

Its completely up to you, but if you want to lose
weight, adding a journal to your fitness program
will help. Most individuals end up losing twice
as much weight as they intended, just because they
became aware of the junk they were ingesting.

Honestly, have you ever stopped to think about what
you haven't had to eat during an average day?

This is a great way to become aware of how you may be
sabotaging your diet without even realizing it.

Monday, July 13, 2009

Exercise ADD?

I admit it, I have an extreme case of exercise ADD.
I cannot stick with one program for very long. My
attention to the program wanes very quickly. If you
are anything like me, you need variety.

But here's the thing, variety is a good thing.

Varying your work outs can keep you from plateauing
out. A plateau is when you hit that brick wall in
diet and exercise, where you are not seeing any
results, nothing is changing. By frequently changing
your work outs, you can see better and more results.

If you decide to change up your work outs, try doing
it every three or four weeks. This is the premise
behind several of the Beachbody fitness programs.
Repeating the same program or work out every single
day can not only stop you from seeing results after
a while, but will create boredom and possibly cause
you to stop working out altogether.

P90X uses a frequent change in workouts. Each day is
a different program on a different DVD. After three
weeks, you change DVDs again. The new fitness program,
Insanity with Shaun T, is the same way. Other programs,
like Turbo Jam, Slim in 6 and Yoga Booty Ballet, all
offer different programs to be done on different days.

If you are going to the gym every day, doing 30 minutes
on the tread mill and 30 minutes in the weight room, most
likely, you are not going to see much difference after
you reach your plateau. You are just spinning your wheels
after a while. Changing your program every day means you
will see results and continue to see results.

And again, if you have exercise ADD like I do, you'll
stick with the programs.

But you'll thank yourself if you bring it and change it up!!

Join the Beachbody Revolution!