There’s a reason the saying “You only get one chance” is such a cliché… because it’s TRUE!
You only have one opportunity to live this life (at least as far as I know) so why not make it fantastic? Why not do something that you’ve never done before.
Let me tell you a personal story that you might be able relate to…
Annmarie’s (my partner in crime) Volkswagen was getting older. We could feel it in the steering and the breaks and the engine. It was a 2002 Jetta with over 92,000 miles. Talk about driving!
About a week ago, we were walking around New Caanan, CT and passed the Ford dealership. Outside in the lot was a beautiful 2006 Mustang. Now, I’m not a car guy, but this thing can make anyone with a pulse get excited. This thing had it all… down to the chrome air vents and the “Mustang” tape along the side panel.
I ran a finger along the spoiler, turned to Ann and said, “What’s stopping us from getting this car? Why don’t we have one of these things?”
“The snow,” she said.
“That’s it?”
“Yeah, I guess.”
Well, for someone like me, that wasn’t enough.
I wasn’t going to let some unpredictable factor like the snow get in the way of my life. How many times did it really snow this winter… and the last… and the one before that. Not enough to stop me from getting a great looking car. Worrying about the snow is not the way to live if you know you only get one shot.
We had a Mustang in less than 10 days.
Hey, if the thing stinks in the snow, then we’ll work it out. But think about all the days there won’t be snow and we’ll be revving the engine at a stoplight, enjoying the ride!
Have you been making your decisions based on the snow?
How many miles do you feel like you have on YOUR odometer. Do you feel like Ann’s Jetta? Still young and overworked?
You don’t have to feel this way… particularly since you really do only have once go at it. You can be a Mustang. You can use the momentum that you’ve already gotten from starting to take you to a new level of health and fitness.
What you have to do is stop making silly excuses. Yes, I know you’re busy! I am too. What you need to understand is that you’ll be really pissed when you’re not busy and your body has deteriorated to a point where you can’t work anymore. Or when you’re kids or grandkids want to go out and play with you and you’re molded to the couch because you can’t muster the energy to get off your duff.
Stop worrying about your employees, your kids, your business… the snow… and take care of yourself.
If you do, then everyone else will be taken care of as well.
****************
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Tuesday, March 28, 2006
Saturday, February 25, 2006
You Don’t Have to Get it Right...You Just Have to Get it Started!
Six months ago, I received an email that changed my life.
I have now given this simple principle to every one of my clients and whoever I come in contact with. I believe this might be the one, most important principle of not only fitness success, but success in all other realms of life.
It is so simple that it hurts me to think that if I had known this 5, 10, 20 years ago I’d now be on a national stage helping literally hundreds of thousands of people reach their fitness and health goals.
The email was from Mike Littman, a 30-something motivational speaker. He was offering a free audio CD (something I'm always a sucker for). So I signed up, received it a week later and popped it into the player.
He was loud, sometimes obnoxious, but let me tell you what… he said one thing that really got me thinking.
Are you ready for it?
"You don’t have to get it right, you just have to get it going."
Too many of us wait for all of our ducks to get in a row before we take any action. They might never line up.
Too many of us obsessively cross our T’s and dot our I’s right through the paper before we make a move. We could be losing it all.
Where does it get us? Nowhere... and fast.
Why does this apply to your health and fitness?
Well, why haven’t you decided to get into shape? Why haven’t you thought about going to the gym? Why haven’t you met with a personal trainer to assess your specific fitness needs?
Are you waiting for the money? Are you waiting for the time? Are you too busy?
You’re not getting started. You’re trying to get it right.
If you continue to try to get it right, your health is going to deteriorate right in front of you, your family and your coworkers.
You just have to get it started.
I meet with a guy who was deteriorating, but didn’t want to commit to more than 2 sessions. That’s great! Good for him. What a fantastic start.
I’m meeting with another family soon that just wants some nutrition tips but aren’t ready for a workout plan. Fantastic! They’re making a move!
This is what is unfortunate...
I see hundreds of people every week that give me excuses about why they’re not in shape. Time, money and low energy.
I look at it this way...
If you don’t have the energy and go through the day lost in a haze due to improper nutrition and lack of exercise, you’re always going to be short on time and you’ll never be able to invest in your health.
REMEMBER: You only have ONE shot at life. Why are you squandering it with excuses?
I say this because I mean it and live it. And yes, it is difficult at times. That’s why I want to help you. That’s why I want you to do something about it today and get started.
Here’s what I want you to do. Pick one, two or do all of the things listed below and just get started. Do me that favor... just get started.
You can:
-Check out the prices at the gym.
-Go to a chiropractor to adjust you.
-Throw away some junk food in your cabinet.
-Take a 10 minute walk.
-Eat one less cookie.
-Make a salad.
-Take a 2 minute walk.
...Something.
You don’t have to get it right... you just have to get it started!
Your life is on the line.
Go and get started.
I have now given this simple principle to every one of my clients and whoever I come in contact with. I believe this might be the one, most important principle of not only fitness success, but success in all other realms of life.
It is so simple that it hurts me to think that if I had known this 5, 10, 20 years ago I’d now be on a national stage helping literally hundreds of thousands of people reach their fitness and health goals.
The email was from Mike Littman, a 30-something motivational speaker. He was offering a free audio CD (something I'm always a sucker for). So I signed up, received it a week later and popped it into the player.
He was loud, sometimes obnoxious, but let me tell you what… he said one thing that really got me thinking.
Are you ready for it?
"You don’t have to get it right, you just have to get it going."
Too many of us wait for all of our ducks to get in a row before we take any action. They might never line up.
Too many of us obsessively cross our T’s and dot our I’s right through the paper before we make a move. We could be losing it all.
Where does it get us? Nowhere... and fast.
Why does this apply to your health and fitness?
Well, why haven’t you decided to get into shape? Why haven’t you thought about going to the gym? Why haven’t you met with a personal trainer to assess your specific fitness needs?
Are you waiting for the money? Are you waiting for the time? Are you too busy?
You’re not getting started. You’re trying to get it right.
If you continue to try to get it right, your health is going to deteriorate right in front of you, your family and your coworkers.
You just have to get it started.
I meet with a guy who was deteriorating, but didn’t want to commit to more than 2 sessions. That’s great! Good for him. What a fantastic start.
I’m meeting with another family soon that just wants some nutrition tips but aren’t ready for a workout plan. Fantastic! They’re making a move!
This is what is unfortunate...
I see hundreds of people every week that give me excuses about why they’re not in shape. Time, money and low energy.
I look at it this way...
If you don’t have the energy and go through the day lost in a haze due to improper nutrition and lack of exercise, you’re always going to be short on time and you’ll never be able to invest in your health.
REMEMBER: You only have ONE shot at life. Why are you squandering it with excuses?
I say this because I mean it and live it. And yes, it is difficult at times. That’s why I want to help you. That’s why I want you to do something about it today and get started.
Here’s what I want you to do. Pick one, two or do all of the things listed below and just get started. Do me that favor... just get started.
You can:
-Check out the prices at the gym.
-Go to a chiropractor to adjust you.
-Throw away some junk food in your cabinet.
-Take a 10 minute walk.
-Eat one less cookie.
-Make a salad.
-Take a 2 minute walk.
...Something.
You don’t have to get it right... you just have to get it started!
Your life is on the line.
Go and get started.
Wednesday, January 11, 2006
5 Ways to Avoid the Winter Exercise Blues
Who wants to go outside to exercise during the winter in the Northeast? I know for me it's a struggle to lace up my shoes and go out for a jog when the sleet is pelting against my office window.
So how are you supposed to stay in fantastic shape during the colder months of the year? Here are 5 little secrets that will keep you on track until it's shorts and t-shirt weather again!
1. Ice Skate!
During the winter it's usually to cold, to dark, or to dangerous to walk or run outside on the roads. Not to mention slippery. To get in a great workout and stay relatively warm (at least without the wind chill) ice skating is the way to go. Yes, you can go to a local pond and shovel off the snow to start a pickup game of hockey, but even better yet is to go to the local ice rink for a free skate.
A free skate is just a few hours where the rink opens up for the public. It is very reasonably priced (about $20 for two with skate rentals) and ice skating is a great workout! A few laps at a elevated pace will certainly get you sweating.
Haven't ice skated since high school? Don't worry, Ann and I went a month and a half ago for the first time in a long time and picked it up again just like riding a bike. But if you are worried, it doesn't hurt to get a pair of kneepads!
2. Wear Under Armour
If you're a trooper and need to be outside this thermal wear is the way to go. It's expensive, but it will keep you warm AND dry. The fabric is engineered to wick sweat away from your body. This means that you won't be soaked to the bone and freeze up on those cold days when you're working out hard.
Under Armour makes tops, bottoms, headgear, gloves, etc., so you can accessorize and wear them all under your workout clothes for maximum winter comfort!
3. Know Your Physical Limits
Yes, you could exercise outside all winter long, but there are some days when your health is more important than pushing it.
Have you ever gone outside on one of those days where the air is so cold to breathe in that you have a coughing fit right there on the spot?
Well if you have, or even if you haven't, your body is telling you something very important… the air is too cold for you to safely warm it up before it gets to your lungs. You should never exercise outside when the temperature is more than 80-90 degrees below your body temperature. Your lungs will pay for it.
This is called exercise induced asthma (EIA) and its symptoms include wheezing, chest tightness, coughing, chest pain, shortness of breath and can lead to chronic asthma.
So if you think it's too cold, it probably is. Stay inside and see tips #4 and 5!
4. Learn a Bodyweight Exercise Routine
A bodyweight routine is a series of exercises that need no equipment and that you can do in your own home. There are many types of bodyweight routines... yoga, pilates, yoglaties, aerobics, etc. These routines will get you in great shape in the privacy and warmth of your own home.
When you are doing these routines, you must be sure that you get a cardiovascular workout as well as a stretching and strengthening workout. If you can't go outside and get your heart rate up, then you have to do it inside. This requires a little more creativity!
Repetitions of squats, bear squats, upward dog-downward dog, jumping jacks, etc can serve as a fantastic cardiovascular and strengthening workout that covers all fitness bases. To find out more about bodyweight routines, visit our website and take a look at our "Lifestyle Fitness Points System." In this program you will find all the exercises, I've mentioned above, plus 10 routines you can start using right away no matter what your level of fitness is!
5. Start Your Own Personal Gym
Now's the time to think about getting a treadmill or elliptical machine... or maybe even that Bowflex you were looking at a year ago. Having your own equipment and knowing how to use it will keep you motivated and help you stay on track.
You'll never have the "I don't have time to go to the gym" excuse anymore. The gym will be right there waiting for you. Talk about convenience!
Shop around and you'll be rewarded with the best deals!
So how are you supposed to stay in fantastic shape during the colder months of the year? Here are 5 little secrets that will keep you on track until it's shorts and t-shirt weather again!
1. Ice Skate!
During the winter it's usually to cold, to dark, or to dangerous to walk or run outside on the roads. Not to mention slippery. To get in a great workout and stay relatively warm (at least without the wind chill) ice skating is the way to go. Yes, you can go to a local pond and shovel off the snow to start a pickup game of hockey, but even better yet is to go to the local ice rink for a free skate.
A free skate is just a few hours where the rink opens up for the public. It is very reasonably priced (about $20 for two with skate rentals) and ice skating is a great workout! A few laps at a elevated pace will certainly get you sweating.
Haven't ice skated since high school? Don't worry, Ann and I went a month and a half ago for the first time in a long time and picked it up again just like riding a bike. But if you are worried, it doesn't hurt to get a pair of kneepads!
2. Wear Under Armour
If you're a trooper and need to be outside this thermal wear is the way to go. It's expensive, but it will keep you warm AND dry. The fabric is engineered to wick sweat away from your body. This means that you won't be soaked to the bone and freeze up on those cold days when you're working out hard.
Under Armour makes tops, bottoms, headgear, gloves, etc., so you can accessorize and wear them all under your workout clothes for maximum winter comfort!
3. Know Your Physical Limits
Yes, you could exercise outside all winter long, but there are some days when your health is more important than pushing it.
Have you ever gone outside on one of those days where the air is so cold to breathe in that you have a coughing fit right there on the spot?
Well if you have, or even if you haven't, your body is telling you something very important… the air is too cold for you to safely warm it up before it gets to your lungs. You should never exercise outside when the temperature is more than 80-90 degrees below your body temperature. Your lungs will pay for it.
This is called exercise induced asthma (EIA) and its symptoms include wheezing, chest tightness, coughing, chest pain, shortness of breath and can lead to chronic asthma.
So if you think it's too cold, it probably is. Stay inside and see tips #4 and 5!
4. Learn a Bodyweight Exercise Routine
A bodyweight routine is a series of exercises that need no equipment and that you can do in your own home. There are many types of bodyweight routines... yoga, pilates, yoglaties, aerobics, etc. These routines will get you in great shape in the privacy and warmth of your own home.
When you are doing these routines, you must be sure that you get a cardiovascular workout as well as a stretching and strengthening workout. If you can't go outside and get your heart rate up, then you have to do it inside. This requires a little more creativity!
Repetitions of squats, bear squats, upward dog-downward dog, jumping jacks, etc can serve as a fantastic cardiovascular and strengthening workout that covers all fitness bases. To find out more about bodyweight routines, visit our website and take a look at our "Lifestyle Fitness Points System." In this program you will find all the exercises, I've mentioned above, plus 10 routines you can start using right away no matter what your level of fitness is!
5. Start Your Own Personal Gym
Now's the time to think about getting a treadmill or elliptical machine... or maybe even that Bowflex you were looking at a year ago. Having your own equipment and knowing how to use it will keep you motivated and help you stay on track.
You'll never have the "I don't have time to go to the gym" excuse anymore. The gym will be right there waiting for you. Talk about convenience!
Shop around and you'll be rewarded with the best deals!
Friday, January 06, 2006
2006: What's In and What's Out in the World of Weight Loss and Fitness
Part 1 of 2
I'm under the impression that the health and fitness world wants to keep the information that I'm about to tell you as a guarded secret. Why? So we don't lose our jobs! If everyone one knows what's new and hot in the industry, who needs to fitness professional, right?
Well, I'm willing to take the chance and actually give you the information--burst the bubble and tell you what the buzz is in our little world--so you can get a quick start in 2006 on your fitness and health goals and get yourself in the shape you've always dreamed of.
There's always new and incredible products on the market and believe me some of these things are absolutely awesome! But others, as I'm sure you know are complete duds... how many of you still have the Thigh Master?
Which diet should you try? Which supplements should you buy? Where is everyone exercising this year?
This year it looks like some of the old standbys, I mean thousand year old standbys, are in, while some of the fads of 2005 are fading fast--soon to be outdated and replaced with what REALLY works!
So without further ado, here's a list of what's in for 2006 and what is old new from 2005.
Atkins is OUT
Sorry, no more pepperoni and sausage pizzas sans crust. The Atkins company went under last year after operating briefly without it's fearless leader, Dr. Robert Atkins, who died of complications from a fall on the ice in 2004... which certainly is something I've always found fishy... considering the heart risks that come with his diet. Could something like an MI cause a sudden collapse on a slippery sidewalk? Hmmm.
The Atkins Diet helped people lose record weight, but also caused greasy skin, raised cholesterol and increased the chance of the yo-yo diet by promoting a way of eating that at best could be called "grossly unnatural".
Raw Foods IN!
Carol Alt is our new leader. The raw food revolution has taken its hold due to her persistent work and promotion. More people are recognizing the benefits of raw foods and how they can increase your health.
Diets full of raw foods--30-40% is OK, 50-60% is excellent--will help lower cholesterol, lower blood pressure, regulate blood sugar levels, help you lose weight and get you healthy in no time.
What's so special about uncooked foods? Much of the cooked and packaged foods we eat are completely depleted of nutrients because of the way they are prepared. Raw foods not only keep the nutrients intact--just as nature wanted--they also carry live enzymes that your body needs for great health and fitness.
Get out and buy a book or two on how to cook (sorry... "prepare"!) raw foods, incorporate them into your diet once a day and you'll see the difference immediately!
Bench Press OUT
Sorry, Muscleheads, the bench press is old news. Keep piling on the weight and watch your shoulders and rotator cuff disintegrate. Other exercises that are definitely out for the recreational lifter are: Leg Curls (Quad and Hamstring), Dead Lift and Military Press.
Each of these exercises are too often abused and cause a large number of gym injuries every year.
If you do them, be sure you have a trained fitness professional help you with your form... but even then be wary, they were most likely trained in the old school.
Body Weight Exercises IN!
Could you believe that exercises over 5000 years old could be making a comeback?!?!
There's a reason they are still around... they work!!!
Exercises like the Upward Dog/Downward Dog, Hindu Squat, and the Sun Salute are coming back big time because exercise professionals have seen their benefits over and over and over again.
These exercises don't isolate, they give you a full body workout stimulating all your muscle groups, your GI system, your nervous system and your heart. Talk about efficiency!
Hydrogenated Oils OUT!
No more Trans-Fats! We won't take it anymore!
For those of you who don't know, trans-fats or hydrogenated oils are what the big food companies have been putting in your snack foods since the 1960's to extend the shelf life of their products.
These are modified oils that can take a serious toll on the body--scaring arteries and causing heart disease.
You body reads these fats just like it would other fats and distributes them accordingly... problem is, the trans-fats don't do the same functions that the regular fats do... in fact they do NOTHING except hang around and clog your arteries.
Next time you pick up any packaged food, look at the ingredients. If you see hydrogenated oils (or partially) put it down and try a new product without them! Beware, this might be a trying task. Many of the foods we eat have been loaded with this stuff for years.
But if you stick it to the trans-fats, your body will thank you!
Cod Liver Oil... IN!
You heard me right. Cod Liver Oil is IN!
Your grandmother might be proud to hear it... but many people think gross, gross and more gross!
But what's great is that you can get the oil in pill form for those of you how don't like the thought of swigging a tablespoon of this miracle oil every morning.
Why is it good for you?
Vitamin E and Omega 3 Oils are essential for your circulation and lower your risk of cardiovascular disease! Good fats work wonders for your heart.
In the winter, get a product like Carlson's that has vitamins A and D added. The A will help with your skin, eyes and mucus membranes. And since you're probably away from the sun more often than not in the cold months, you can get the D from the oil for strong bones and calcium absorption!
That's it for the first half... next week, I'll continue the list with the best "-biotics", why core strength training is causing more injury than good, and more!
Stay tuned!
P.S. If you haven't gotten the "Lifestyle Fitness Points System" yet, you need to get your head examined!
It costs you only $35.00 for a great program that will get you more energy, help you be more productive and help you lose weight and feel fantastic!
$35 is less than the cost of a month at the local gym. You can't go wrong!
Click Here today to get your copy. Hurry, we're going to raise the price after the next 15 copies are sold!
I'm under the impression that the health and fitness world wants to keep the information that I'm about to tell you as a guarded secret. Why? So we don't lose our jobs! If everyone one knows what's new and hot in the industry, who needs to fitness professional, right?
Well, I'm willing to take the chance and actually give you the information--burst the bubble and tell you what the buzz is in our little world--so you can get a quick start in 2006 on your fitness and health goals and get yourself in the shape you've always dreamed of.
There's always new and incredible products on the market and believe me some of these things are absolutely awesome! But others, as I'm sure you know are complete duds... how many of you still have the Thigh Master?
Which diet should you try? Which supplements should you buy? Where is everyone exercising this year?
This year it looks like some of the old standbys, I mean thousand year old standbys, are in, while some of the fads of 2005 are fading fast--soon to be outdated and replaced with what REALLY works!
So without further ado, here's a list of what's in for 2006 and what is old new from 2005.
Atkins is OUT
Sorry, no more pepperoni and sausage pizzas sans crust. The Atkins company went under last year after operating briefly without it's fearless leader, Dr. Robert Atkins, who died of complications from a fall on the ice in 2004... which certainly is something I've always found fishy... considering the heart risks that come with his diet. Could something like an MI cause a sudden collapse on a slippery sidewalk? Hmmm.
The Atkins Diet helped people lose record weight, but also caused greasy skin, raised cholesterol and increased the chance of the yo-yo diet by promoting a way of eating that at best could be called "grossly unnatural".
Raw Foods IN!
Carol Alt is our new leader. The raw food revolution has taken its hold due to her persistent work and promotion. More people are recognizing the benefits of raw foods and how they can increase your health.
Diets full of raw foods--30-40% is OK, 50-60% is excellent--will help lower cholesterol, lower blood pressure, regulate blood sugar levels, help you lose weight and get you healthy in no time.
What's so special about uncooked foods? Much of the cooked and packaged foods we eat are completely depleted of nutrients because of the way they are prepared. Raw foods not only keep the nutrients intact--just as nature wanted--they also carry live enzymes that your body needs for great health and fitness.
Get out and buy a book or two on how to cook (sorry... "prepare"!) raw foods, incorporate them into your diet once a day and you'll see the difference immediately!
Bench Press OUT
Sorry, Muscleheads, the bench press is old news. Keep piling on the weight and watch your shoulders and rotator cuff disintegrate. Other exercises that are definitely out for the recreational lifter are: Leg Curls (Quad and Hamstring), Dead Lift and Military Press.
Each of these exercises are too often abused and cause a large number of gym injuries every year.
If you do them, be sure you have a trained fitness professional help you with your form... but even then be wary, they were most likely trained in the old school.
Body Weight Exercises IN!
Could you believe that exercises over 5000 years old could be making a comeback?!?!
There's a reason they are still around... they work!!!
Exercises like the Upward Dog/Downward Dog, Hindu Squat, and the Sun Salute are coming back big time because exercise professionals have seen their benefits over and over and over again.
These exercises don't isolate, they give you a full body workout stimulating all your muscle groups, your GI system, your nervous system and your heart. Talk about efficiency!
Hydrogenated Oils OUT!
No more Trans-Fats! We won't take it anymore!
For those of you who don't know, trans-fats or hydrogenated oils are what the big food companies have been putting in your snack foods since the 1960's to extend the shelf life of their products.
These are modified oils that can take a serious toll on the body--scaring arteries and causing heart disease.
You body reads these fats just like it would other fats and distributes them accordingly... problem is, the trans-fats don't do the same functions that the regular fats do... in fact they do NOTHING except hang around and clog your arteries.
Next time you pick up any packaged food, look at the ingredients. If you see hydrogenated oils (or partially) put it down and try a new product without them! Beware, this might be a trying task. Many of the foods we eat have been loaded with this stuff for years.
But if you stick it to the trans-fats, your body will thank you!
Cod Liver Oil... IN!
You heard me right. Cod Liver Oil is IN!
Your grandmother might be proud to hear it... but many people think gross, gross and more gross!
But what's great is that you can get the oil in pill form for those of you how don't like the thought of swigging a tablespoon of this miracle oil every morning.
Why is it good for you?
Vitamin E and Omega 3 Oils are essential for your circulation and lower your risk of cardiovascular disease! Good fats work wonders for your heart.
In the winter, get a product like Carlson's that has vitamins A and D added. The A will help with your skin, eyes and mucus membranes. And since you're probably away from the sun more often than not in the cold months, you can get the D from the oil for strong bones and calcium absorption!
That's it for the first half... next week, I'll continue the list with the best "-biotics", why core strength training is causing more injury than good, and more!
Stay tuned!
P.S. If you haven't gotten the "Lifestyle Fitness Points System" yet, you need to get your head examined!
It costs you only $35.00 for a great program that will get you more energy, help you be more productive and help you lose weight and feel fantastic!
$35 is less than the cost of a month at the local gym. You can't go wrong!
Click Here today to get your copy. Hurry, we're going to raise the price after the next 15 copies are sold!
Monday, December 12, 2005
Dance Like Fred Astaire and Ginger Rodgers Way Into Your 80's Using These 7 Secret Knee Saving Techniques
1. Flexibility First.
You know that stretching is good for you... so why aren't you doing it? I'm shocked at the number of people, even those in the medical profession, that are so inflexible.
They all say the same thing... "I know better, but..."
You might be saying this too.
So let me tell you about the implications. When you don't stretch, you don't get any more flexible. The exact opposite happens. You become stiff as a stick.
Now let's compare a stick to a rubber band--which is flexible.
Take a rubber band and bend it. What happens? It bends. Nothing special, no major news here.
Now take a stick in both hands and bend it. It breaks, right?!
Apply this to your body.
When you don't bend, you break. Muscle tears, broken bones, torn ligaments and tendons, sprains, etc. All these are caused by inflexibility. Contortionists almost never get hurt. Why? They can bend and flex whenever and however they want.
Do I expect anyone to try to be a contortionist? Absolutely not!
I'm saying that the more flexible you are, the better your chances of staying injury free! How does that sound?
What stretches should you do specifically for your knee?
- Hamstring Stretches
- Quadricep Stretches
- Piriformis Stretches
- Lower Back Stretches
- Calf Stretches
Why so many muscle groups? Because they all are connected to your core or center. When your hips and your legs and lower back are flexible then your motions are smoother. The impact on your knees lessens and you will feel great!
We all want to bend... not break!
2. Strengthen Your Stabilizing Muscles
What are those? Stabilizing muscles are the muscles that support your knees and keep you from having spaghetti legs.
Try balancing on one leg after you're done reading this email... you might have spaghetti legs already! You'll know if you're wobbling around like a wet noodle!
I would say that 80% of all the clients I see have very poor balance and weak stabilizing muscles.
Why is this dangerous for your knees?
Because when you are performing your daily activities you run the higher risk of injury. Every time you step, you are balancing on one leg! So when your balance isn't good, neither is the way you fall out of balance! So you are constantly trying to keep balance by not using the muscles that are meant to be strong enough to keep you upright.
Simply put: Weak legs = greater chance of injury!
To increase strength in your stabilizing muscles incorporate balance exercises into you routine. Any sort of leg kick or standing reach will do.
You can find a bunch of them in our home workout program if you click here!
3. Keep 'Em Moving
You have to keep your knees moving! You might have heard to rest, rest, rest... but that just stiffens, stiffens, stiffens.
You want to keep the blood moving and you also want to keep the fluid IN your joints.
Each one of your joints has little sacks (call bursa sacs) that hold fluid (synovial fluid). This fluid is the body's motor oil. It keeps all the parts moving smoothly.
When you are not moving, there is little synovial fluid in your joints. When you do move, the fluid build up and makes it easier for the joints to glide easily. Have you ever heard anyone say that the pain disappears once they've gotten going?
So if you're sitting for any extended period of time during the day, remember to get up every 20 minutes or so and bend your knees. Do a few squats or chair stands and your knees will feel better soon after!
4. Eat More Veggies, Fruits and Nuts
Yep, you heard it right! Eat more veggies... particularly your greens!
Many times the reason your joints are aching and your tendons are weak is because your body has an acidic pH.
When your body is acidic, then your tissues break down slightly... they aren't as strong and they tend to tear, dissolve and injure more readily.
When you eat foods, such as meats and carbohydrates, your body becomes more and more acidic.
This does not mean that you should stop eating these things, it means that you should consider eating more veggies that have an alkaline pH value to offset the acid.
Greens, bananas and almonds are three great alkaline foods that will help regulate your body's pH levels and help your knees heal.
5. Natural Pain Relief Creams
Forget the Advil and the Ben-Gay!
Wobenzym is a natural anti-inflammatory and it comes in a topical cream that can reduce swelling and relive the pain you are feeling right away!
Wobenzym doesn't do all those nasty things to your body that those other pain relievers do!
6. Visit a Good Chiropractor
A good chiropractor can assess any structural imbalances in your skeleton and help you correct them, through manual manipulation. What do those big words mean?
Basically, it means a good DC can put you back in line after the many years your body has been getting good at getting OUT of line!
Chiropractors can change your structural alignment so your flexibility can increase more than you thought ever to be possible.
Don't underestimate the power of the DC!
7. Hydrotherapy!
Hot and Cold Hydrotherapy has been around for a long time. Why haven't you heard of it?
Because no one wants to believe that it could work quicker that the usual ice for 20 minutes and then ice again!
Hot and cold therapy pushes old blood out of the knee and new blood in quickly to aid the healing process.
How does it work?
Plan to take a 20 minute shower. For the first few minutes, wash your hair, body, etc. to get that all out of the way.
Next, position the shower stream on one or both knees. Turn up the temperature of the water until you can barely stand it. Do this for one minute.
When the minute is up, turn down the heat to as cold as it goes. Take some deep breaths! Do this for one minute, then turn it back to hot.
Do this for 10-15 minutes. Do it everyday if you experience constant pain and a few times a week if your pain is sporadic.
Using these 7 techniques frequently can dramatically reduce, if not completely relieve, your knee pain. What I'd also like to mention is that even if you don't have knee pain now, you can use these steps to PREVENT the aches and pains that are assumed to come with old age.
It doesn't have to happen. Your knees can be indestructible, and you can (and will) dance circles around Fred and Ginger!
You know that stretching is good for you... so why aren't you doing it? I'm shocked at the number of people, even those in the medical profession, that are so inflexible.
They all say the same thing... "I know better, but..."
You might be saying this too.
So let me tell you about the implications. When you don't stretch, you don't get any more flexible. The exact opposite happens. You become stiff as a stick.
Now let's compare a stick to a rubber band--which is flexible.
Take a rubber band and bend it. What happens? It bends. Nothing special, no major news here.
Now take a stick in both hands and bend it. It breaks, right?!
Apply this to your body.
When you don't bend, you break. Muscle tears, broken bones, torn ligaments and tendons, sprains, etc. All these are caused by inflexibility. Contortionists almost never get hurt. Why? They can bend and flex whenever and however they want.
Do I expect anyone to try to be a contortionist? Absolutely not!
I'm saying that the more flexible you are, the better your chances of staying injury free! How does that sound?
What stretches should you do specifically for your knee?
- Hamstring Stretches
- Quadricep Stretches
- Piriformis Stretches
- Lower Back Stretches
- Calf Stretches
Why so many muscle groups? Because they all are connected to your core or center. When your hips and your legs and lower back are flexible then your motions are smoother. The impact on your knees lessens and you will feel great!
We all want to bend... not break!
2. Strengthen Your Stabilizing Muscles
What are those? Stabilizing muscles are the muscles that support your knees and keep you from having spaghetti legs.
Try balancing on one leg after you're done reading this email... you might have spaghetti legs already! You'll know if you're wobbling around like a wet noodle!
I would say that 80% of all the clients I see have very poor balance and weak stabilizing muscles.
Why is this dangerous for your knees?
Because when you are performing your daily activities you run the higher risk of injury. Every time you step, you are balancing on one leg! So when your balance isn't good, neither is the way you fall out of balance! So you are constantly trying to keep balance by not using the muscles that are meant to be strong enough to keep you upright.
Simply put: Weak legs = greater chance of injury!
To increase strength in your stabilizing muscles incorporate balance exercises into you routine. Any sort of leg kick or standing reach will do.
You can find a bunch of them in our home workout program if you click here!
3. Keep 'Em Moving
You have to keep your knees moving! You might have heard to rest, rest, rest... but that just stiffens, stiffens, stiffens.
You want to keep the blood moving and you also want to keep the fluid IN your joints.
Each one of your joints has little sacks (call bursa sacs) that hold fluid (synovial fluid). This fluid is the body's motor oil. It keeps all the parts moving smoothly.
When you are not moving, there is little synovial fluid in your joints. When you do move, the fluid build up and makes it easier for the joints to glide easily. Have you ever heard anyone say that the pain disappears once they've gotten going?
So if you're sitting for any extended period of time during the day, remember to get up every 20 minutes or so and bend your knees. Do a few squats or chair stands and your knees will feel better soon after!
4. Eat More Veggies, Fruits and Nuts
Yep, you heard it right! Eat more veggies... particularly your greens!
Many times the reason your joints are aching and your tendons are weak is because your body has an acidic pH.
When your body is acidic, then your tissues break down slightly... they aren't as strong and they tend to tear, dissolve and injure more readily.
When you eat foods, such as meats and carbohydrates, your body becomes more and more acidic.
This does not mean that you should stop eating these things, it means that you should consider eating more veggies that have an alkaline pH value to offset the acid.
Greens, bananas and almonds are three great alkaline foods that will help regulate your body's pH levels and help your knees heal.
5. Natural Pain Relief Creams
Forget the Advil and the Ben-Gay!
Wobenzym is a natural anti-inflammatory and it comes in a topical cream that can reduce swelling and relive the pain you are feeling right away!
Wobenzym doesn't do all those nasty things to your body that those other pain relievers do!
6. Visit a Good Chiropractor
A good chiropractor can assess any structural imbalances in your skeleton and help you correct them, through manual manipulation. What do those big words mean?
Basically, it means a good DC can put you back in line after the many years your body has been getting good at getting OUT of line!
Chiropractors can change your structural alignment so your flexibility can increase more than you thought ever to be possible.
Don't underestimate the power of the DC!
7. Hydrotherapy!
Hot and Cold Hydrotherapy has been around for a long time. Why haven't you heard of it?
Because no one wants to believe that it could work quicker that the usual ice for 20 minutes and then ice again!
Hot and cold therapy pushes old blood out of the knee and new blood in quickly to aid the healing process.
How does it work?
Plan to take a 20 minute shower. For the first few minutes, wash your hair, body, etc. to get that all out of the way.
Next, position the shower stream on one or both knees. Turn up the temperature of the water until you can barely stand it. Do this for one minute.
When the minute is up, turn down the heat to as cold as it goes. Take some deep breaths! Do this for one minute, then turn it back to hot.
Do this for 10-15 minutes. Do it everyday if you experience constant pain and a few times a week if your pain is sporadic.
Using these 7 techniques frequently can dramatically reduce, if not completely relieve, your knee pain. What I'd also like to mention is that even if you don't have knee pain now, you can use these steps to PREVENT the aches and pains that are assumed to come with old age.
It doesn't have to happen. Your knees can be indestructible, and you can (and will) dance circles around Fred and Ginger!
Friday, December 02, 2005
Moldy Tomato: "Made from Ripe Tomato"
The Splenda package boldly states "Made from Sugar". So, yes, it certainly is made from sugar.
But what exactly does that mean?
According to McNeil Nutritionals (Producers of Splenda), "Made from Sugar" means three chlorine molecules added to a sucrose (sugar) molecule. This mixture causes a chemical reaction, then BLAM!--Splenda.
What I'm concerned about is that during the chemical reaction, the original sucrose molecule is grossly altered. It's no longer sugar. Even though there initially was sugar in this equation, the sucrose no longer holds the same molecular qualities.
McNeil Nutritionals, though, couldn't afford to tell the public that... so they called the product "Sucralose". Which is a reminder that the sugar was once there.
What's scary is that on the same token, they could have called Chlorinose--named after the OTHER chemical used in the production of the product. But I'm afraid that would not have helped sales.
I like to look at this type of marketing wizardly like this... The formula is simple:
1. Find a derivative of something natural.
2. Alter the heck out of it.
3. Change its name so it is not as ominous as it truly is.
Can you think of other examples? Sweet'N Low? Equal? MSG?
Similar to the creation of Splenda, a moldy tomato is derived from a previously ripe one... all that happens is a few chemical reactions and some bacteria take over. Would you eat a moldy tomato if it had a sticker on it that said "Made from a Ripe Tomato"!?! Would you eat it even if they called it something fancy like "Tomato du Fuz" or labeled them with the year it began to rot like a fine wine? Of course not.
We can even analyze it the opposite way--where something occurring naturally is made from chemicals that are bad for us. Would you eat table salt if it had a label on it that said "Made from Chlorine". Probably not.
It's all about marketing the product.
They doesn't sell moldy tomatoes because they know nobody will eat them. And they couldn't sell Splenda if they said "Made from Chlorine"... which in fact it is, because there are 3 chlorine molecules to every one sucrose molecule.
We are at a disadvantage because we cannot see the effects of the chemical reactions these molecules go through. We don't bring microscopes to our diners to examine our packaged sweeteners to see what is really there... and even if we did, we'd have no idea what they've created for us to ingest.
We can see the effects of mold on a tomato. We know it is bad.
So here are some of documented effects and facts about Splenda. After you read them, hopefully you'll know it is bad as well.
1. As of 2005, There have only been six human trials to date on Splenda. Not nearly enough to form a useful scientific opinion.
2. The longest trial lasted three months.
3. At LEAST 15% of Splenda is not excreted from your body in a timely manner.
4. Chlorine, though rarely occurring naturally, can create dangerous byproducts called dioxins (and other organochlorine compounds). These are hazardous to our bodies. Even if we are exposed to very low levels, dioxins remain in the body and accumulate. The EPA is now saying that this is soon to become a major health risk problem. The cumulative effects of dioxin in humans have been linked to birth defects, cancer, reproductive disorders and immune system breakdown.
Here are some more detailed medical effects:
1. Shrunken thymus (immune system) glands (up to 40 percent shrinkage)
2. Enlarged liver and kidneys
3. Atrophy of lymph follicles in the spleen and thymus.
4. Increased cecal weight.
5. Reduced growth rate.
6. Decreased red blood cell count.
7. Hyperplasia of the pelvis.
8. Extension of the pregnancy period.
9. Aborted pregnancy.
10. Decreased fetal body weights and placental weights.
11. Diarrhea.
You might say these are extreme cases. That's OK to think... but who knows?!!? There have only been SIX human trials.
I know of a chemical that has these particular side effects in very low doses... headache, drowsiness, vertigo, weak and rapid pulse, deep and rapid breathing, a bright-red color in the face, nausea and vomiting.
Sounds like the regular over the counter sinus medication, nothing harmless, right?
Wrong... it's cyanide and it's derived from nature as well.
Could your sweetener be bad for you? You bet.
But what exactly does that mean?
According to McNeil Nutritionals (Producers of Splenda), "Made from Sugar" means three chlorine molecules added to a sucrose (sugar) molecule. This mixture causes a chemical reaction, then BLAM!--Splenda.
What I'm concerned about is that during the chemical reaction, the original sucrose molecule is grossly altered. It's no longer sugar. Even though there initially was sugar in this equation, the sucrose no longer holds the same molecular qualities.
McNeil Nutritionals, though, couldn't afford to tell the public that... so they called the product "Sucralose". Which is a reminder that the sugar was once there.
What's scary is that on the same token, they could have called Chlorinose--named after the OTHER chemical used in the production of the product. But I'm afraid that would not have helped sales.
I like to look at this type of marketing wizardly like this... The formula is simple:
1. Find a derivative of something natural.
2. Alter the heck out of it.
3. Change its name so it is not as ominous as it truly is.
Can you think of other examples? Sweet'N Low? Equal? MSG?
Similar to the creation of Splenda, a moldy tomato is derived from a previously ripe one... all that happens is a few chemical reactions and some bacteria take over. Would you eat a moldy tomato if it had a sticker on it that said "Made from a Ripe Tomato"!?! Would you eat it even if they called it something fancy like "Tomato du Fuz" or labeled them with the year it began to rot like a fine wine? Of course not.
We can even analyze it the opposite way--where something occurring naturally is made from chemicals that are bad for us. Would you eat table salt if it had a label on it that said "Made from Chlorine". Probably not.
It's all about marketing the product.
They doesn't sell moldy tomatoes because they know nobody will eat them. And they couldn't sell Splenda if they said "Made from Chlorine"... which in fact it is, because there are 3 chlorine molecules to every one sucrose molecule.
We are at a disadvantage because we cannot see the effects of the chemical reactions these molecules go through. We don't bring microscopes to our diners to examine our packaged sweeteners to see what is really there... and even if we did, we'd have no idea what they've created for us to ingest.
We can see the effects of mold on a tomato. We know it is bad.
So here are some of documented effects and facts about Splenda. After you read them, hopefully you'll know it is bad as well.
1. As of 2005, There have only been six human trials to date on Splenda. Not nearly enough to form a useful scientific opinion.
2. The longest trial lasted three months.
3. At LEAST 15% of Splenda is not excreted from your body in a timely manner.
4. Chlorine, though rarely occurring naturally, can create dangerous byproducts called dioxins (and other organochlorine compounds). These are hazardous to our bodies. Even if we are exposed to very low levels, dioxins remain in the body and accumulate. The EPA is now saying that this is soon to become a major health risk problem. The cumulative effects of dioxin in humans have been linked to birth defects, cancer, reproductive disorders and immune system breakdown.
Here are some more detailed medical effects:
1. Shrunken thymus (immune system) glands (up to 40 percent shrinkage)
2. Enlarged liver and kidneys
3. Atrophy of lymph follicles in the spleen and thymus.
4. Increased cecal weight.
5. Reduced growth rate.
6. Decreased red blood cell count.
7. Hyperplasia of the pelvis.
8. Extension of the pregnancy period.
9. Aborted pregnancy.
10. Decreased fetal body weights and placental weights.
11. Diarrhea.
You might say these are extreme cases. That's OK to think... but who knows?!!? There have only been SIX human trials.
I know of a chemical that has these particular side effects in very low doses... headache, drowsiness, vertigo, weak and rapid pulse, deep and rapid breathing, a bright-red color in the face, nausea and vomiting.
Sounds like the regular over the counter sinus medication, nothing harmless, right?
Wrong... it's cyanide and it's derived from nature as well.
Could your sweetener be bad for you? You bet.
Monday, November 28, 2005
Do It as Often as You Can (Exercise, that is!)
Hi Everyone!
I hope you Turkey Day (for those of you in the US) was festive. Ours definitely was relaxing. We finally got the fireplace going and spend most of the weekend lounging in the living room. The cats didn't know what to think of the flames!
Ann and I did get a chance to go running in the woods and found a fantastic lookout just about 1/4 of a mile from our place. So even though this newsletter is about exercise frequency, I'd like to say, take some time to walk around in nature, even around your own house... you'll never know what you'll find!
This week's question is from Maureen:
"Kevin, I love these exercises, but I don't want to over do it. How many times should I be exercising a week?"
My response:
Many people want you to believe that you should be working out for 30 minutes a day, all 7 days of the week. It's just how the information has trickled down to us.
Personally, I think this is for robots.
You don't need to workout that much to feel better and have more energy.
In fact, fitness success hinges on your ability to forget working out for a certain period of time. No more 5 times a week for 60 minutes or 3 times a week for 90 minutes. What you need to focus on is working out frequently throughout the week.
This may seem groundbreaking to you... and it is.
I want exercise to be a regular part of your day. Just like eating, showering and sleeping.
It was like this for those as little as a century ago. They would exercise all day long. Walk to the store, do the laundry, work in the field, the factory--most of this work was labor. No one really ever went to the gym and worked out for hours on end.
Unfortunately, those times have passed. We have computers, office buildings and cars. Plus, we seem to think that we have certain time restraints and commitments that don't allow us the time to exercise. Which is another issue in itself!
So, yes, you're busy. That's fine. But I bet there are times when you could sneak in a few squats, stretches and dips. In fact, there are probably 10-15 times during that day that you can.
What I'm asking you to do is equate those down times as an opportunity to squeeze in an exercise or two. By the end of the day, you'll feel great knowing that you've put in a good amount of time exercising. Time that you thought you never had!
Will you still burn fat exercising this way? You bet! Your frequent motion will allow your body to up its metabolism, burning calories faster so you can lose weight.
Having the freedom to know that you can exercise in small clips will help erase your chances of failure and get you feeling great in no time!
If you're looking for some exercises that you can do during the day, check out our Lifestyle Fitness Points Program Workbook. This system will show you over 80 exercises and activities you can do without equipment and keep you accountable by using our unique point system! The program is on sale until January 2006, so get it while it's at such a low price!
I hope you Turkey Day (for those of you in the US) was festive. Ours definitely was relaxing. We finally got the fireplace going and spend most of the weekend lounging in the living room. The cats didn't know what to think of the flames!
Ann and I did get a chance to go running in the woods and found a fantastic lookout just about 1/4 of a mile from our place. So even though this newsletter is about exercise frequency, I'd like to say, take some time to walk around in nature, even around your own house... you'll never know what you'll find!
This week's question is from Maureen:
"Kevin, I love these exercises, but I don't want to over do it. How many times should I be exercising a week?"
My response:
Many people want you to believe that you should be working out for 30 minutes a day, all 7 days of the week. It's just how the information has trickled down to us.
Personally, I think this is for robots.
You don't need to workout that much to feel better and have more energy.
In fact, fitness success hinges on your ability to forget working out for a certain period of time. No more 5 times a week for 60 minutes or 3 times a week for 90 minutes. What you need to focus on is working out frequently throughout the week.
This may seem groundbreaking to you... and it is.
I want exercise to be a regular part of your day. Just like eating, showering and sleeping.
It was like this for those as little as a century ago. They would exercise all day long. Walk to the store, do the laundry, work in the field, the factory--most of this work was labor. No one really ever went to the gym and worked out for hours on end.
Unfortunately, those times have passed. We have computers, office buildings and cars. Plus, we seem to think that we have certain time restraints and commitments that don't allow us the time to exercise. Which is another issue in itself!
So, yes, you're busy. That's fine. But I bet there are times when you could sneak in a few squats, stretches and dips. In fact, there are probably 10-15 times during that day that you can.
What I'm asking you to do is equate those down times as an opportunity to squeeze in an exercise or two. By the end of the day, you'll feel great knowing that you've put in a good amount of time exercising. Time that you thought you never had!
Will you still burn fat exercising this way? You bet! Your frequent motion will allow your body to up its metabolism, burning calories faster so you can lose weight.
Having the freedom to know that you can exercise in small clips will help erase your chances of failure and get you feeling great in no time!
If you're looking for some exercises that you can do during the day, check out our Lifestyle Fitness Points Program Workbook. This system will show you over 80 exercises and activities you can do without equipment and keep you accountable by using our unique point system! The program is on sale until January 2006, so get it while it's at such a low price!
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