tag:blogger.com,1999:blog-69719885115573224352024-03-17T09:24:18.019-04:00WORKOUT ANYTIME Fitness BlogFitness and Nutrition related posts; penned by our VP of Fitness, Greg Maurer.
When you're ready for results...We're here for you. 24/7.Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.comBlogger498125tag:blogger.com,1999:blog-6971988511557322435.post-71236064214152699872024-03-17T09:23:00.001-04:002024-03-17T09:23:24.826-04:00An Easy Way to Double Your Weight Loss!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7zmNodNpvsCakxvoEGhEO4bEIESVkrueqdv-rrkg6kF8cBKqI5kt6k9mHwIuT9u5BXf3by7CcE6tAusRZLm_5eq7Z9dirYX109C14dYedEwZjVaqirFjeSTOPzdV5nUYh6QSlDa7h-Qh_Q67-R9mYiDmlKYRHLCKIxfWGTgOT6BuGbEPSvLYhwR6Y8NBa/s666/weight%20loss%20frustration%20snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="666" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7zmNodNpvsCakxvoEGhEO4bEIESVkrueqdv-rrkg6kF8cBKqI5kt6k9mHwIuT9u5BXf3by7CcE6tAusRZLm_5eq7Z9dirYX109C14dYedEwZjVaqirFjeSTOPzdV5nUYh6QSlDa7h-Qh_Q67-R9mYiDmlKYRHLCKIxfWGTgOT6BuGbEPSvLYhwR6Y8NBa/w400-h245/weight%20loss%20frustration%20snip.png" width="400" /></a></div><p style="text-align: left;"><span style="background-color: white; color: #666666; font-family: arial; font-size: large;">So, what is the secret? Logging all the food and beverages you eat! That’s right science has proven that people who log what they consume can double their weight loss compared to those who do not!</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">In a recent study those people who self-monitored three or more times per day and were consistent day after day lost the most weight and fat. Another study showed that people who keep a food diary lost twice as much weight as those who did not. <o:p></o:p></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">According to researchers: <o:p></o:p></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><i><span style="font-family: arial; font-size: large;">“It seems that the simple act of writing down what you eat encourages people to consume fewer calories. Keeping a food diary does not have to be a formal thing.<o:p></o:p></span></i></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><i><span style="font-family: arial; font-size: large;"> Just the act of scribbling down what you eat on a Post-it Note, sending yourself emails tallying each meal, or sending yourself a text message will suffice.<o:p></o:p></span></i></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><i><span style="font-family: arial; font-size: large;">It’s the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior.”<o:p></o:p></span></i></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Writing down or digitally logging what you eat helps keep you from “mindless” eating, and it helps prevent underestimating food and beverage intake. It has been proven time and time again that virtually everyone underestimates their actual food and beverage intake and how many calories we expend in formal exercise and day to day activities.<o:p></o:p></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">The key is to log often – do NOT wait until the end of the day – log everything immediately after you consume it!<o:p></o:p></span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Whether you choose to use an app such as My Fitness Pal vs using paper and pen is simply a matter of personal preference – the key is to get logging your food!</span></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-62711969977763118202024-03-09T13:08:00.000-05:002024-03-09T13:08:23.091-05:00Tips for Adjusting to the Spring Time Change<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPPdec2SYoV6LGc7RzxbYOAvR4KIxRCjnQLUywAKYinAT7FguvRh-snTOAwJEMb1tLe78levUp-YFWT7o1y5Q7EuAVOYStEBLupOdzD6E1QYMPqb7yIobbyOxAeFF39oVczkamAX1VEDcAIbwLZg_ACkxFWEaDkUp6eFIpthag5ryyRtNbgZCDA6RhIRLO/s810/Spring%20Forward%20Snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="522" data-original-width="810" height="258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPPdec2SYoV6LGc7RzxbYOAvR4KIxRCjnQLUywAKYinAT7FguvRh-snTOAwJEMb1tLe78levUp-YFWT7o1y5Q7EuAVOYStEBLupOdzD6E1QYMPqb7yIobbyOxAeFF39oVczkamAX1VEDcAIbwLZg_ACkxFWEaDkUp6eFIpthag5ryyRtNbgZCDA6RhIRLO/w400-h258/Spring%20Forward%20Snip.png" width="400" /></a></div><br /><p></p><p><span style="background-color: white; color: #333333; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 12pt;">It’s that time of year again – time to “spring forward” and set our clocks forward one hour next Sunday. Resetting clocks in devices is simple. Unfortunately, our body clocks are not nearly as easy to reprogram. This can come with real health consequences. An hour shift does not seem like a lot, but our bodies run on a tight schedule and this one-hour change throws us off.</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Scientists have documented that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to an a much higher rate of attacks and car accidents. The change throws off the sleep cycle and that is where all the problems come from.<o:p></o:p></span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Over the last 20 years, scientists have documented that, in addition to the master clock in our brains, every cell in our body has a circadian rhythm and time-keeping mechanism. The body and cell’s circadian rhythm help regulate important functions such as sleep and metabolism. And increasingly, there's evidence that when our habits — such as when we eat and sleep — are out of sync with our internal clocks, it can harm us.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">When we disrupt our routines with erratic sleep or eating habits, it can increase the risk of metabolic disease. For instance, overnight shift workers are at much higher risk of developing diabetes and obesity. Research also shows that kids who don't have set bedtimes and mealtimes are also more likely to become overweight.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Regulating light exposure is key to regulating circadian rhythm. </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">It is the primary signal to turn on the body’s metabolic processes for sleep and rest to active and alert in the morning.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Maximize Exposure to Bright Light During the Day</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">It is important to maximize your exposure to daylight in the morning. This simple step is every bit as powerful as avoiding blue light at night.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Ideally get outside immediately upon waking – just five minutes of outside light can do the trick!</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Outdoor sunlight is about 1500 lux on a cloudy and 100,000 lux on a sunny day while indoor lighting typically maxes out at 500 lux!</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Bright OVERHEAD light is the primary signal to shut-down melatonin production and wake up.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">If it is too cold to go outside consider buying a 10,000-lux light – ideal one that you can set to shine down on your face from above you.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Minimize Evening and Nighttime Light</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Exposure to light and electromagnetic fields from computers, phones, tablets, and T.V.’s all act as a stimulant, so it is important to minimize nighttime light exposure and blue light exposure in particular.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Blue light comes from artificial lighting.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Blue wavelengths – which are beneficial during daylight hours because they boost attention, reaction times, and mood – are disruptive at night.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Energy efficient lighting is packed with blue light as are our electronics.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Turn off lights or dim them as much as possible. If you must use a computer or your phone install blue light filtering programs on both that will adjust the amount of blue light emitted by your computer, phone, and tablets. Flux – </span><a href="https://justgetflux.com/" style="color: #2288bb; text-decoration-line: none;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">https://justgetflux.com</span></a><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> is a free program for your laptop or tablet and the Twilight app for your phone. Both allow you to set times and adjust blue light output of your devices automatically based on time of day! </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">You can also buy blue blocking glasses to use in the evening.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">This may seem gimmicky but there is research supporting the effectiveness of reducing blue light in the evening through these and other measures!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">For night-time bathroom trips use a red-light nightlight as redlight does NOT disrupt sleep which is why you see it used by the military on ships and submarines!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Avoid Alcohol!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Alcohol intake is extremely disruptive to sleep and for many just eliminating it results in much higher sleep quality within a week.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Consider cutting down or completely eliminating alcohol intake particularly during the work week!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Stop all food and beverage by 8pm!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Ideally stop all food and beverage intake 3 hours before bed – late food intake can create digestive issues and late beverage intake can force bathroom trips disrupting your sleep.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Stay on a consistent sleep/wake cycle!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Get up and go to bed at the same time each day – this trains the body and mind.</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">It is NOT a good idea to sleep in on weekends – this just disrupts your circadian rhythm.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Minimize Caffeine intake after 10am!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">There are slow and fast caffeine metabolizers and if you are a slow metabolizer it is critical to stop any and all caffeine intake by 10am!</span><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Exercise!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">Yes – it’s true – for many a consistent exercise habit will dramatically improve sleep quality and duration!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span face=""Arial",sans-serif" style="color: #333333; font-size: 12pt;">Finish your morning shower with a cold shower!</span></b></p><p><o:p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"></o:p></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span face="Arial, sans-serif" style="color: #333333; font-size: 12pt;">While this may seem unpleasant at first cold showers dramatically ramp up the secretion of norepinephrine which is the brains primary stimulant. See this blogpost for the many benefits of cold showers: </span><a href="http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html" style="color: #2288bb; text-decoration-line: none;"><span face=""Arial",sans-serif" style="font-size: 12pt;">http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html</span></a></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-14313021890641637952024-03-03T10:06:00.000-05:002024-03-03T10:06:01.398-05:00The Importance of Protein During Weight Loss<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsD0d8deuT0legZBa8_4K_HFNqxPWWMlfr2j6zevh0bsOI5Q_LSJ4fiNJ1hx5A4DGcO5R44F5Tjso5I3MiFTrYYcQTYMBKUA5RXDNE4AIAC-2N70DnVGW4wF2qaWJx9ZsgLwUEi_L_Xg_9uZgzr6vnbDr717x_6jW_MzMNJQDDHERj61DueOAsY67enBql/s660/Protein%20Utilizaton%20Chart.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="660" data-original-width="576" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsD0d8deuT0legZBa8_4K_HFNqxPWWMlfr2j6zevh0bsOI5Q_LSJ4fiNJ1hx5A4DGcO5R44F5Tjso5I3MiFTrYYcQTYMBKUA5RXDNE4AIAC-2N70DnVGW4wF2qaWJx9ZsgLwUEi_L_Xg_9uZgzr6vnbDr717x_6jW_MzMNJQDDHERj61DueOAsY67enBql/s320/Protein%20Utilizaton%20Chart.png" width="279" /></a></div><p></p><p><span style="font-family: trebuchet;"><span style="font-size: large;">Does protein
help us lose weight?</span><span style="font-size: large;"> </span><span style="font-size: large;">Does eating protein
damage our kidneys?</span><span style="font-size: large;"> </span><span style="font-size: large;">Should we eat
meat?</span><span style="font-size: large;"> </span><span style="font-size: large;">Is plant protein better than
animal protein?</span><span style="font-size: large;"> </span><span style="font-size: large;">Does protein intake
cause bone loss? </span><span style="font-size: large;">How much protein should
we eat during weight loss?</span></span></p><p>
</p><p class="MsoNormal"><b><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Protein
101<o:p></o:p></span></span></b></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Protein is
one of the three macronutrients which also includes fats and
carbohydrates.<span style="mso-spacerun: yes;"> </span>Protein is made of Amino
Acids.<span style="mso-spacerun: yes;"> </span>Amino acids are basically the
building blocks your body needs to create and maintain your internal organs,
skin, bone, and muscle.<span style="mso-spacerun: yes;"> </span>They can be
mixed together and broken apart and re-assembled in many ways for many
different purposes in our bodies.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Our bodies
have very limited ability to store amino acids, and protein is constantly being
used, recycled, and excreted from the body.<span style="mso-spacerun: yes;">
</span>If we do not obtain enough protein the body will take it from tissues
such as muscles which have a high protein content.<span style="mso-spacerun: yes;"> </span>We need to constantly eat protein on a
regular basis.<span style="mso-spacerun: yes;"> </span>Without enough body
tissues begin to break down.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">In addition,
all the enzymes (which do all the chemical “lifting” in all the cells of the
body) are made of protein so protein.<span style="mso-spacerun: yes;">
</span>For example, all our major internally produced anti-oxidants are protein
based so proper protein intake is absolutely critical for proper physiological
function.<o:p></o:p></span></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">So How Much Protein Do You Need?<o:p></o:p></span></span></b></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">The RDA
(Recommended Daily Allowance) for protein intake (which is the MINIMUM
recommended protein intake to prevent overt disease)- is .8 Grams per kilogram
of bodyweight.<span style="mso-spacerun: yes;"> </span>For example, for a 165 lbs.
person (75 kilograms) the RDA for Protein would be 75 X .8 = 60 grams of
protein per day.<span style="mso-spacerun: yes;"> </span>To give you some
context this equal to 10 eggs or about 9 ounces of cooked skinless chicken
breast.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-family: trebuchet; font-size: medium;"><i><span style="line-height: 107%;">The RDA
is a starting point, but it is a minimum and does not reflect what we need to
be in optimal health</span></i><span style="line-height: 107%;">.<span style="mso-spacerun: yes;"> </span>It also does not take into account other
factors which strongly influence protein needs including:<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-family: trebuchet; font-size: medium;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">How many calories we are eating
relative to what we are burning.</span></b><span style="line-height: 107%;"><span style="mso-spacerun: yes;"> </span>When calorie
intake is below calorie burning - our protein needs - as a percentage of total
calories - go up. The opposite is true if we are eating more than we are
burning.<span style="mso-spacerun: yes;"> </span>This means that when we are
focused on reducing bodyfat we need to increase our protein intake significantly.<span style="mso-spacerun: yes;"> </span>When we lose weight we lose some muscle, and
minimizing or preventing the loss of muscle and other lean tissue is critical
to our health and looking and feeling better from weight loss!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Muscle mass burns
more calories all the time – even during rest.<span style="mso-spacerun: yes;">
</span>If you lose significant amounts of muscle our metabolic rate slows down
meaning you MUST eat less to maintain your bodyweight which is no fun!<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Aging results
in greater muscle loss through a process called sarcopenia and is one of the main
reasons older people lose the ability to care for themselves and is the key
driver of falls in the elderly!<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Muscle mass
is critical for optimal metabolic function and in particular keeping blood
sugar under control which is linked to the prevention and treatment of adult-onset
diabetes.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Muscle mass
is what gives our body shape and attractive curves.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Muscle mass
and strength training is linked to bone health and the prevention of
osteoporosis!<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-family: trebuchet; font-size: medium;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Our Carbohydrate Intake</span></b><span style="line-height: 107%;"> – the lower carb we eat the more
protein we tend to need as a percentage of total calories.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-family: trebuchet; font-size: medium;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Our sex</span></b><span style="line-height: 107%;"> – men tend to have higher protein
needs than woman because they naturally tend to have higher muscle mass.<span style="mso-spacerun: yes;"> </span>The exception is during pregnancy when woman
need way more protein for the growing fetus!<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-family: trebuchet; font-size: medium;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">Our age</span></b><span style="line-height: 107%;"> – as we get older (over 60) our
daily protein requirements go up substantially because we absorb less of what
we eat.<span style="mso-spacerun: yes;"> </span>For older adults getting enough
protein is critical to minimize sarcopenia (loss of muscle).<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-family: trebuchet; font-size: medium;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;">How Active We are</span></b><span style="line-height: 107%;"> – the higher our activity levels the
more protein (and overall calories) we need.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Based on all
these factors protein needs for different people can range widely from .375
grams per kilogram of bodyweight to over 2 grams per kilogram of bodyweight!<o:p></o:p></span></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Is High Protein Intake Bad for You?<o:p></o:p></span></span></b></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Although the
media likes to make a big deal about high protein intake hurting kidneys and
bones this is VERY misleading.<span style="mso-spacerun: yes;"> </span>This all
comes from misapplied information.<span style="mso-spacerun: yes;"> </span>Damaged
kidneys cannot tolerate much protein and so high protein intake for folks with
kidney issues is not a good a thing. <span style="mso-spacerun: yes;"> </span>That
is NOT the same as a person with no kidney damage, and there is NO evidence
that protein harms normal kidneys!<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">This is like
comparing jogging with a broken leg to jogging with a normal uninjured leg. <span style="mso-spacerun: yes;"> </span>Jogging on a broken leg is a terrible idea,
but running and jumping on a healthy leg strengthens it!<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Same deal
for protein intake and osteoporosis.<span style="mso-spacerun: yes;"> </span>This
myth comes from the fact that eating high levels of protein – in proportion to
other macronutrients - increases calcium excretion in urine.<span style="mso-spacerun: yes;"> </span>This made people think that the calcium
excretion meant there was bone loss, but that is NOT the case.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">In fact,
research has shown that woman between 55 and 92 who eat more protein have
higher bone density so eating more protein improves bone density in the
population most at risk for osteoporosis!<span style="mso-spacerun: yes;">
</span>Combine it with resistance training and you get an even better
protective effect.<o:p></o:p></span></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">So How Much Protein Should We Eat
During Weight Loss?<o:p></o:p></span></span></b></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Higher protein intake during fat loss/weight loss is critical for
maintaining lean mass and minimizing or preventing loss of muscle so that
weight loss is restricted to reducing bodyfat.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">In a meta-analysis of multiple studies, the amount of protein needed to
preserve lean mass during weight loss was found to be a minimum of 1.3 grams of
protein per kilogram of bodyweight.<span style="mso-spacerun: yes;"> </span>This
equates to about .6 grams of protein per pound of bodyweight.<span style="mso-spacerun: yes;"> </span>For example, a 180lbs man this would be .6
X 180 = 108 grams of protein.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-family: trebuchet; font-size: medium;"><span style="line-height: 107%;">However higher amounts are even better!<span style="mso-spacerun: yes;">
</span>A </span><a href="https://substack.com/redirect/a02006d7-e84e-4f3e-8853-4689ce982e83?j=eyJ1IjoiOXFobmUifQ.AvOYXWYYQxHADeY6InGuUnakZiBhns8rWJpXIMdw7gY" target="_blank"><span style="background: white; color: #404040;">short-term study</span></a><span style="line-height: 107%;"> showed that if you increase protein
intake to 2.4 grams of protein per kilogram of bodyweight you can dramatically cut
calorie intake by 40% and actually GAIN lean mass while losing fat mass!<span style="mso-spacerun: yes;"> </span>To make this simple to optimize results shoot
for 1 gram of protein per pounds of bodyweight each day when focusing on fat
loss and/or muscle gain.<o:p></o:p></span></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">How do we make sure we get enough protein
during weight loss?<o:p></o:p></span></span></b></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Prioritize protein intake during each meal and snack.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>A
good rule is to divide your ideal protein intake by four meals/snacks.<span style="mso-spacerun: yes;"> </span>For example, for 160lbs person that would be
four servings of 40 grams of protein each.<span style="mso-spacerun: yes;">
</span>Fill the rest of the plate with some healthy carbs and fats.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Here is a link to a list of high protein foods along with quantities:<span style="mso-spacerun: yes;"> </span><a href="https://shorturl.at/foAFM">https://shorturl.at/foAFM</a>
As you will see animal proteins have much higher protein per ounce eaten.<span style="mso-spacerun: yes;"> </span>In addition animal based proteins like meat,
fish, poultry, eggs, milk and yogurt contain all the essential amino acids
which is what your body needs to build muscle and lean mass.<span style="mso-spacerun: yes;"> </span>You can combine different plant-based
sources such as beans and rice to obtain all the essential amino acids but when
you look at how much you need to eat – it becomes very challenging to optimize
your protein intake solely with plant-based proteins.<o:p></o:p></span></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">What about Protein Shakes and Powders<o:p></o:p></span></span></b></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Protein Shakes/Powders can be a great source of complete protein in a low
calorie, convenient meal or snack.<span style="mso-spacerun: yes;"> </span>For
people with sensitive digestive tracts or who have difficulty when consuming these
products try a pure whey protein hydrolysate.<span style="mso-spacerun: yes;">
</span>These proteins are essentially a pre-digested protein that is quick and
easy to absorb.<span style="mso-spacerun: yes;"> </span>A great example is Dymatize
ISO 100 – that tastes incredible!<span style="mso-spacerun: yes;"> </span>You
can find this on Amazon and at Vitamin Shoppe.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><span style="font-family: trebuchet; font-size: medium;">Another great choice is Optimal Amino.<span style="mso-spacerun: yes;">
</span>This is an essential amino acid supplement that is optimized so that
there is 99% utilization. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>This provides the equivalent of two to four
times the protein building effects of other protein sources so is great for
those struggling to get enough protein without feeling bloated – <a href="http://www.optimalamino.com/">www.optimalamino.com</a> <o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="line-height: 107%;"><o:p><span style="font-family: trebuchet; font-size: medium;"> </span></o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-62780415662367726882024-02-25T09:11:00.002-05:002024-02-25T09:11:50.252-05:00Is Squatting Deep Important?<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLaBG05L5qhLijtbOcgsuSz2OY5KgedeCJ4Cue4GIGvUgfJcxbctKuuK-0Z4xJ7phgYx-eZ5kYzQVQ6hwCgpKmEpb3zr7i2jz7H9VePFLtnYlGvjZSz6FKHkngLsYQCwLY9eHZfzAZJ4aW4ifaqiv2mRBtQzg-EKk2mLMc744CzukQcw7g0YBsh6y7zHk/s519/Butt%20Wink.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="519" data-original-width="384" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLaBG05L5qhLijtbOcgsuSz2OY5KgedeCJ4Cue4GIGvUgfJcxbctKuuK-0Z4xJ7phgYx-eZ5kYzQVQ6hwCgpKmEpb3zr7i2jz7H9VePFLtnYlGvjZSz6FKHkngLsYQCwLY9eHZfzAZJ4aW4ifaqiv2mRBtQzg-EKk2mLMc744CzukQcw7g0YBsh6y7zHk/w296-h400/Butt%20Wink.png" width="296" /></a></div><br /><p></p><p><span style="font-size: 14pt;">If you spend
time in a gym you have seen many people do barbell squats, and you may have
heard the phrase “ass to grass”.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">This often-repeated
myth implies that it is very important to squat down really low, but is that
true?</span></p><p>
</p><p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Based on
available research, outcomes and consideration of risk vs reward, deep squats
are one of the most over-rated exercises.<span style="mso-spacerun: yes;"> </span>Deep squats only improve deep squatting and have a very small advantage
for increasing the size of your quadriceps muscle group (front of the
thigh).<span style="mso-spacerun: yes;"> </span>This advantage is a whopping 4%
- and there are safer ways to maximize quadriceps growth!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">If you are
focused on competing in Olympic Weightlifting – which requires very deep
squatting - then deep squats make sense.<span style="mso-spacerun: yes;"> </span>For the rest of us – including most athletes – there is no evidence that
going that low provides benefits and it is much riskier for the low back!<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Pain Free
Range of Motion<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Exercises
should be performed through the largest range of motions that is <b><i>pain-free</i></b>
and without compensation.<span style="mso-spacerun: yes;"> </span>Compensation
means breaking form which is NEVER advisable because that is a great way to get
injured!<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Research
Shows the Following:<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">EMG activity
(muscle use) is similar for shallow and deep squats.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Strength is
range of motion specific to some extent so you should think about deep squats
if and only if you are training to be able to do deep squats for an activity
like Olympic Weightlifting.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">There may
actually be an advantage to shallow squats with heavier weight for improving
power and athletic performance (think sprinting and jumping).</span><o:p></o:p></p><p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">There are people who can squat very deeply without causing low back problems but for many the butt will tuck under when they try to squat too low - see the picture in this article. This is a great way to get hurt so do not push to go lower than your body is ready for, and work with a knowledgeable trainer who knows how to work with your particular anatomy to prevent this from happening if you feel you need to squat lower! </span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in;"><span style="display: none; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-hide: all; mso-ligatures: none;"><o:p> </o:p></span></p>
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<td style="padding: 6.75pt 6.75pt 6.75pt 6.75pt;" valign="top"></td>
</tr>
</tbody></table><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-5345142972953284562024-02-18T11:05:00.004-05:002024-02-18T11:35:07.675-05:00Using Eccentric Exercise to Build Fast-Twitch Muscle Safely!<blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px;"><p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpMVSkNBR1qjuO_EWGtRrTa3GeI4ehac3LRpKg6vgM2AgUTSelQukGDAJs11gsyr-GOs4ffAZEg_zAlsx9EbtDgHItLpXXEhGEESY4MDCiTVg8ygiUbE3VzdIa_rPgh5CNqAovw8CSsL1OPzFdQcKXF9TyyN1VeXCsV_IWbgmjFosNMoVgGthSFjEwKKgh/s408/reACT%20Trainer%20Picture.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="403" data-original-width="408" height="395" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpMVSkNBR1qjuO_EWGtRrTa3GeI4ehac3LRpKg6vgM2AgUTSelQukGDAJs11gsyr-GOs4ffAZEg_zAlsx9EbtDgHItLpXXEhGEESY4MDCiTVg8ygiUbE3VzdIa_rPgh5CNqAovw8CSsL1OPzFdQcKXF9TyyN1VeXCsV_IWbgmjFosNMoVgGthSFjEwKKgh/w400-h395/reACT%20Trainer%20Picture.PNG" width="400" /></a></div><br /><p></p></blockquote><p></p><p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">As we age we age, we progressively lose muscle mass each
year, and specifically we lose fast-twitch muscle fiber.
Fast-twitch Muscle fibers are key for strength and function.
Once this process (known as sarcopenia) progresses beyond a certain point
people are no longer able to perform common activities of daily living like
getting up and down from chairs, walking up and down stairs, etc.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">We can use eccentric-dominant strength training to target
fast-twitch muscle fibers.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">Studies on Eccentric Training<o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">A study in <i>Medicine and Science in Sports and
Exercise</i> compared the effects of an eccentric-dominant resistance
training protocol with a traditional training program in older individuals who
had an average age of 68. Resistance Training was done twice a week for 16 weeks.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">The traditional training group did sets of 10 reps at 75
percent of the 1RM (1 Repetition Maximum – meaning 75% of the weight they could lift
1 time). <o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">The eccentric dominant training group did sets of 10
repetitions using a weight that was 50 percent of the 1RM. <span style="mso-spacerun: yes;"> </span>They performed the concentric/lifting portion
of the lift with both arms/legs.<span style="mso-spacerun: yes;"> </span>Then
they did the lowering/eccentric phase slowly with one arm or leg. This allowed
them to lower double the weight they lifted up. The lowering phase is the eccentric phase of an exercise.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><b><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">Strength
and Fall Prevention Benefits of Eccentric Training</span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">The eccentric-dominant group had greater increases in strength at higher
movement speeds, indicating greater fast-twitch muscle development. The
traditional training group gained strength as well <i>but only at slower movement
speeds</i>.<span style="mso-spacerun: yes;"> </span>This is important for avoiding
falls because you must be able to produce force <i>quickly</i> to prevent falls
such as when you are recovering from a stumble or trip.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span style="color: #666666; font-family: "Times New Roman", serif; font-size: 24pt;">Additionally,
eccentric training is proven to increase hypertrophy (muscle growth),
making it an ideal antidote for age-related muscle loss.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span style="color: #666666; font-family: "Times New Roman", serif; font-size: 24pt;">Eccentric
dominant training is also proven to be better for improving performance on
“functional” tests that may be applicable to everyday life such as the speed at
which one can walk six meters. The eccentric-enhanced group improved significantly more than
the traditional group in this area! </span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span style="color: #666666; font-family: "Times New Roman", serif; font-size: 24pt;">Research has proven that strength training is critical for older people because without it,
there will be a rapid and pronounced functional loss of muscle size, strength,
and functional movement ability.</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;">Of interest - the eccentric training group's rating of their perceived exertion
during the eccentric exercise was lower than those doing traditional resistance
training - meaning it felt easier to them! This is good news for older
individuals, anyone who is new to exercise, or anyone bored with their workout. <o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span style="color: #666666; font-family: "Times New Roman", serif; font-size: 24pt;">The
reACT Trainer is the ideal tool for doing eccentric training safely. It
is an eccentric dominant exercise and simultaneously improves balance, timing,
coordination and increases fast-twitch muscle fibers!</span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 0in;"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="color: #666666; font-family: "Times New Roman",serif; font-size: 24.0pt; line-height: 107%; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 0pt; mso-ligatures: none;"><o:p> </o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-36407279640170568032024-02-10T11:17:00.003-05:002024-02-10T11:17:53.257-05:00Arnica - The Best Kept Secret for Sports Injuries!<p> </p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjBz2bkdf4uLABJ15zm6589df_Y44am8BFAiu4PnmGyPNSvfInUQGWp4uaqt2g0NcWfRpwMFMIHpptKnDv1qjF-CyyRPvtEiAN3ONcgi2tkSb2ao4cYw72EHNS32VK0QA3J-TCTqC1KGDiORs4jSxHiiuQ30AuZk5xhj2nWlMcovwXC49x4WHQlKy28Mfaq" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="581" data-original-width="577" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjBz2bkdf4uLABJ15zm6589df_Y44am8BFAiu4PnmGyPNSvfInUQGWp4uaqt2g0NcWfRpwMFMIHpptKnDv1qjF-CyyRPvtEiAN3ONcgi2tkSb2ao4cYw72EHNS32VK0QA3J-TCTqC1KGDiORs4jSxHiiuQ30AuZk5xhj2nWlMcovwXC49x4WHQlKy28Mfaq" width="238" /></a></div><br /><div style="text-align: left;"><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Sooner or later we all experience a traumatic physical injury from a fall; contact during sports; from a dental procedure or surgery; or twisting or straining joints or muscles. While over the counter pain relievers like Acetaminophen (Tylenol) or Ibuprofen reduce pain they come with a list of potentially serious side effects. </span></span></div><p></p><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;">Fortunately, there is an excellent homeopathic remedy that can safely be used by anyone and brings with it zero drug interactions!</span><span style="font-size: large;"> </span><span style="font-size: large;">That remedy is made from the herb Arnica Montana or Arnica for short.</span><span style="font-size: large;"> </span><span style="font-size: large;"> </span><span style="font-size: large;">It is also known as Leopard’s Bane, Mountain Tobacco or Wolf’s Bane.</span><span style="font-size: large;"> </span><span style="font-size: large;">In addition to its pain-relieving properties, Arnica also reduces inflammation from traumatic injury.</span><span style="font-size: large;"> </span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">In fact, it is so successful in reducing inflammation, bruising and swelling from traumatic injury that it is routinely prescribed by plastic surgeons because excess post-surgery inflammation and swelling can negatively affect the results of these surgeries.<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Arnica is a flowing perennial plant related to the Daisy and Sunflower – so those with allergies to either of these flowers should avoid using the actual herb.<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Homeopathic Arnica is derived from the herb but like all homeopathic remedies is NOT the same as an herbal remedy. To produce homeopathic Arnica the herb is harvested, chopped up and placed in a container with alcohol and left for approximately one month. Then the particulate matter is strained out so that the alcohol is left which acts as a solvent and is full of all the plant chemicals from Arnica.<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div align="center" class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; text-align: center;"><span style="font-size: medium;"><o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">This liquid is known as “Mother Tincture”. Next, they take one drop of this liquid and mix it with either 9 drops or 99 drops of alcohol and the mixture is shaken through a particular process known as succession. The dilution is now either 1 part per 10 or 1 part per 100. This process is repeated again using the diluted mixture – one drop mixed with either 10 drops or 100 drops. The liquid is then poured onto small pellets of lactose. Depending on how many times this process is repeated determines a homeopathic remedy’s “potency” and there are several potency scales used in homeopathy:</span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Decimal potencies which come marked as 3X, 6X, 100X, etc. Centesimal potencies which come marked as 3C, 9C, 12C, 30C, or 1M(1,000 dilutions) and 10M (10,000 dilutions) </span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><b><span style="font-size: medium;">So How Do Homeopathic Remedies Produce Effects Since They are so Diluted?<o:p></o:p></span></b></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">The key to understanding how homeopathic remedies work is understanding the process of hormesis. Hormesis refers to a biphasic dose response to a chemical whereby an extremely low dose can cause stimulation and beneficial effect on a biological system and a higher dose can cause an inhibitory or toxic effect. Put another way hormesis refers to the fact that a beneficial effect (improved health, stress tolerance, growth or longevity) can result from exposure to low doses of an agent that is other toxic at higher doses. </span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"> <o:p></o:p></span></div><div class="separator" style="background-color: white; clear: both; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; text-align: center;"><a href="https://1.bp.blogspot.com/-p44I1rr1VbY/XlKc9DMz2QI/AAAAAAAAA1k/rLvyJOo2TcwhSAM3boVll0B_e8xfAf5jACLcBGAsYHQ/s1600/Hormesis.png" imageanchor="1" style="color: #2288bb; margin-left: 1em; margin-right: 1em; text-decoration-line: none;"><span style="font-size: medium;"><img border="0" data-original-height="643" data-original-width="644" height="319" src="https://1.bp.blogspot.com/-p44I1rr1VbY/XlKc9DMz2QI/AAAAAAAAA1k/rLvyJOo2TcwhSAM3boVll0B_e8xfAf5jACLcBGAsYHQ/s320/Hormesis.png" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.1) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></span></a></div><div class="separator" style="background-color: white; clear: both; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; text-align: center;"></div><div align="center" class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; text-align: center;"><span style="font-size: medium;"><o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">There are many examples of hormesis including physical stress from lifting weights – provide enough load and stress and not too much and the body gets stronger – try to lift too much weight or do too much weight lifting too soon and injury results.<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">In the case of many beneficial plant chemicals – these phytochemicals are actually known toxins which at high doses produce negative or toxic effects but at low doses stimulate a positive adaptive response by the body.<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">So - dose is VERY important!<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><b><span style="font-size: medium;">How do you use Arnica for injuries?<o:p></o:p></span></b></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Homeopathic Remedies are produced in strict compliance with pharmaceutical Good Manufacturing Processes in FDA inspected facilities. They usually come in small tubes full of pellets of lactose with a twist top that allows you to select 3 – 5 pellets. You simply place them under your tongue and allow them to dissolve. Dosage instructions are included on the tubes and a tube of homeopathic Arnica is very inexpensive - $6 - $9 for many doses worth!<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">To treat any traumatic injury, take 3 – 5 pellets and repeat as often as every 15 minutes until you feel improvement. There is no possibility of overdose or poisoning. The best potency for most injuries is 30C but any potency you find will work. For really serious injuries look for 200C potency. <o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Once you experience how effective this remedy can be you will want to have it with you all the time!<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><b><span style="font-size: medium;">Topical Arnica<o:p></o:p></span></b></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Arnica can also be used topically and comes in the form of gels, creams, liquids. This form of Arnica is herbal meaning that it DOES contain significant quantities of plant chemicals from Arnica, and it is proven to be highly effective for traumatic injury. It should NOT be used on any broken skin, and no form of herbal Arnica should every be taken internally!<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">You can use both topical Arnica and homeopathic Arnica in cases like sprains, strains and impact injuries without broken skin.</span></div>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-75682792606401050222024-02-04T12:54:00.003-05:002024-02-04T12:54:31.887-05:00Reverse Lunge with Wood Chop Exercise<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB403nm-6h9FfxcFCrdfDAiQV48Xq-b-ixYsyC5STuOuVGjscs-o_h2P75YS8vIZbvWex7swLfUpreE1dMkyatu1e-S1up_81xLiKNxqs9LGuL47HuyDi8coxgj2P3fU4V37sj3r_AKuJ5n0ev99vxZC_uPTpVGPpZP69kRKiPwPpUPKXwAVKFLuRJx7Tb/s245/Reverse%20Lunge%20with%20Wood%20Chop%20Exercise%20Snip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="245" data-original-width="205" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB403nm-6h9FfxcFCrdfDAiQV48Xq-b-ixYsyC5STuOuVGjscs-o_h2P75YS8vIZbvWex7swLfUpreE1dMkyatu1e-S1up_81xLiKNxqs9LGuL47HuyDi8coxgj2P3fU4V37sj3r_AKuJ5n0ev99vxZC_uPTpVGPpZP69kRKiPwPpUPKXwAVKFLuRJx7Tb/w335-h400/Reverse%20Lunge%20with%20Wood%20Chop%20Exercise%20Snip.jpg" width="335" /></a></div><p></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">Everyone knows that lunges are a great lower body exercise targeting glutes, hamstrings and quads. </span><span style="font-size: 14pt;">However, if you have not tried the reverse lunge with a wood chop – you are in for a real treat!</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">By adding a strong rotational component, you dramatically increase glute and core activation.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">It also adds a whole new level of stability and balance challenge.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt; line-height: 19.9733px;">You can start by using a broomstick and graduate to using something heavier including a dumbbell or barbell or any other weighted bar.<o:p></o:p></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt; line-height: 19.9733px;">Start with feet together facing forward with hands spread apart and holding the object on both ends with hands at shoulder level and arms extended.<o:p></o:p></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt; line-height: 19.9733px;">Then as you step back into the lunge with one leg rotate the hand down and to the opposite side of the leg stepping back – pausing briefly at the bottom with upper body rotated to the side – then return to the starting position and repeat to the other side.<o:p></o:p></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt; line-height: 19.9733px;">Start of with sets of 10 – repetitions done 3 times and progress from there in terms on increased weight and/or sets.<o:p></o:p></span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: Calibri, sans-serif; font-size: 14pt; line-height: 19.9733px;">To get a good picture of how to do this effective exercise check out this video: <a href="https://matrixlearningcenter.com/exercise-library/reverse-lunge-with-wood-chop/" style="color: #2288bb; text-decoration-line: none;">https://matrixlearningcenter.com/exercise-library/reverse-lunge-with-wood-chop/</a></span></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-46380100589807450562024-01-28T11:49:00.004-05:002024-01-28T11:49:33.886-05:00Is Salt Good or Bad?<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaFE7fkIUhO4Mp7KjDH1R2vCngbHqNZY117-ucOKJgACtXrU56k-IY6Q53hSoFG3fXELbLw0rcX46syEa07Yb2kiKqKrQbdYEObymbfNmZ5o81kV-GokMrD_DiUyWJNGbZ4nX162mZxoYqvIE2pOnAT4UQRV3EYSINsTQ2yxssq49h9YR6wp53AN9Oprhb/s795/Salt%20Snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="636" data-original-width="795" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaFE7fkIUhO4Mp7KjDH1R2vCngbHqNZY117-ucOKJgACtXrU56k-IY6Q53hSoFG3fXELbLw0rcX46syEa07Yb2kiKqKrQbdYEObymbfNmZ5o81kV-GokMrD_DiUyWJNGbZ4nX162mZxoYqvIE2pOnAT4UQRV3EYSINsTQ2yxssq49h9YR6wp53AN9Oprhb/w400-h320/Salt%20Snip.png" width="400" /></a></div><br /><div style="text-align: left;"><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt;">Salt has been accused
of being one of the main causes of high blood pressure – but is that really
true?</span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="background-color: white; font-family: Arial, sans-serif; font-size: 12pt;">The reality is that several
other causes often play a much bigger role including a high sugar diet,
processed food diet and your sodium to potassium ratio.</span></div><p></p><p>
</p><p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">In fact, salt
deficiency is fairly prevalent and can cause a range of problems including
muscle fatigue, spasms, cramps and heart palpitations.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">Keep in mind that in
the 1600’s the typical person was eating up to 100 grams of salt per day coming
from salty fish and meats.<span style="mso-spacerun: yes;"> </span>Today people
get 10 grams of salt per day or less, but at the same time we have much higher
rates of high blood pressure.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">There are groups of
people who do need to have a lower salt intake and monitor their intake
accordingly.<span style="mso-spacerun: yes;"> </span>In addition, you should
always follow your health care professional’s advice regarding diet and
supplementation!<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Salt and Blood Pressure<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">The key reason
everyone associates salt with high blood pressure is the “DASH” study aka
Dietary Approaches to Stop Hypertension which showed that low salt intake
resulted in dramatic improvements in blood pressure.<span style="mso-spacerun: yes;"> </span>However, this diet was not only low in salt
it was also very low in processed foods and sugar and high in potassium.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">In addition, a
researcher named Lewis Dahl conducted population analysis showing that
increased salt intake was associated with deaths from heart disease.<span style="mso-spacerun: yes;"> </span>However, his “research” was seriously flawed
because he selected populations who fit his theory and neglected to include
those that did not!<span style="mso-spacerun: yes;"> </span>When you include
all the populations the salt association with heart disease disappears.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">In the 1988 study
researchers examined salt intake and disease in 52 populations including four
primitive cultures that consumed virtually no salt.<span style="mso-spacerun: yes;"> </span>When they eliminated the four primitive
cultures and focused on the 48 civilized populations they actually found a
reduction of blood pressure as salt intake was increased!<span style="mso-spacerun: yes;"> </span>The four primitive cultures are completely
different in that they have huge intakes of potassium and magnesium, do not
drink alcohol, do not consume sugar, and have a very high activity level so
comparing them to modern civilizations is a big error!<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Can Low Salt Intake Cause Problems?<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Although lowering salt intake may lower blood
pressure in some it also tends to worsen your total cholesterol to high-density
lipoprotein ratio in some people, which is strong predictor of heart disease
along with increasing triglycerides and insulin. The end result can be that
your heart disease risk increases even though your blood pressure is
lower.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Salt deficiency can increase insulin resistance
because one of the ways the body preserves salt when intake is low is by
raising insulin levels which helps the kidneys retain more salt.<span style="mso-spacerun: yes;"> </span>Insulin resistance equals diabetes and
increased fat storage! <o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Low Carb Intake and Salt<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Another important factor relating to salt intake and health is
that your body treats salt very differently if you are eating a diet that is
low in sugar and starch</span></b><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">.<span style="mso-spacerun: yes;"> </span>When non-fiber carbohydrate intake is
low, insulin is low and as a result the kidneys excrete MUCH higher levels of
sodium (salt).<span style="mso-spacerun: yes;"> </span>The primary reason
people switching to these types of diets experience “flu” like symptoms is low
sodium levels.<span style="mso-spacerun: yes;"> </span>By simply dramatically
increasing salt intake the symptoms immediately disappear.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">People who switch to a true low carbohydrate
diet lose an additional 1 – 2 grams of sodium (salt) per day and because of
lower glucose levels they absorb less sodium as well.<span style="mso-spacerun: yes;"> </span>The bottom line is that it is important to up
your salt intake if you are eating a diet that is really low in sugar/starch!<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Salt intake and Bone Health<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Salt intake also strongly influences magnesium
and calcium levels.<span style="mso-spacerun: yes;"> </span>If you do not get
enough salt your body pulls sodium from your bones along with calcium and
magnesium to keep your sodium level normal!<span style="mso-spacerun: yes;">
</span>So low salt intake can impact bone health.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Caffeine and coffee along with alcohol greatly
increase salt excretion so if you drink either there is another reason to
maintain adequate salt intake!<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">What does your body do with excess Salt?<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The body is designed to precisely regulate
sodium levels because salt is essential for the function of all your
cells.<span style="mso-spacerun: yes;"> </span>When given a chance the body
regulates salt levels very precisely, UNLESS you are in one of the key groups
mentioned below.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">It you eat a diet of unprocessed whole foods
high in fruits and vegetables you will get VERY little salt unless you add
other salty foods or add salt to your foods.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Your body also tells you how much salt you need
by regulating your craving for salt so pay attention to it!<span style="mso-spacerun: yes;"> </span>Heavy sweating and exercise along with
caffeine and alcohol intake all increase salt depletion.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">What Kinds of Salt?<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">When adding salt to food it is best to use
natural, unprocessed salt.<span style="mso-spacerun: yes;"> </span>Be careful
with Sea Salts because they do NOT contain iodine which is a very common
mineral deficiency which can cause or exacerbate low thyroid issues.<span style="mso-spacerun: yes;"> </span>Himalayan Salt and Redmond Real Salt are the
best types of salt available and both contain iodine as does regular table
salt.<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">People Who Should Avoid High Salt Intake<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Salt sensitive groups include people with:<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Certain Endocrine Disorders<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">High Aldosterone Levels causing salt retention
problems<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Cushing’s Syndrome<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Elevated cortisol levels<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Liddle Syndrome which affects 1 in 1 million
people causing salt retention<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Problems that Cause High Sodium Excretion (meaning you have to be
careful to make sure you get ENOUGH Salt!)<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Lower sugar and starch intake – under 100 grams
per day of starch/sugar. <o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Inflammatory Bowel Diseases like Crohn’s and
Ulcerative Colitis<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Bariatric Surgery<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Kidney Disease – salt and potassium intake must
be precise in all those with kidney disease and you must follow the advice of a
health care professional!<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Sleep Apnea <o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Hypothyroidism – thyroid hormones help us
reabsorb salt<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Adrenal deficiency<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Celiac Disease<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Heavy Exercise and Sweating – for competitive
endurance athletes – preloading with 1 gram of sodium along with other
electrolytes can dramatically improve exercise capacity because it boosts blood
volume!<o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Fasting <o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Sodium/Potassium Balance<o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; margin-bottom: 12.0pt;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">You should consume about five times more potassium than sodium,
but most Americans eat twice as much sodium as potassium</span></b><span style="color: black; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">. If you're eating mostly processed foods and
few fresh vegetables, your sodium-to-potassium balance is virtually guaranteed
to be the opposite.<span style="mso-spacerun: yes;"> </span>The key is a heavy
intake of fruits and vegetables along with nuts.<o:p></o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-1064235153931250672024-01-20T14:33:00.002-05:002024-01-20T14:33:25.765-05:00How to Help Prevent Winter Viral Infections<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjglAOyLquCO7rVyBayDHH5dypFdeo0e-7WSn_cXeTMIvYx5qqdjukD7QThwY-mvmcrSFpmQV0AuoGTFjS1gkBV9p1hGU67UTf8HGaduQY-o3AKSASQ1zvinG4AvWYu-jLddVC0-HrK1BhyphenhyphenTxA_8A-o5hMxLuYfdml7aP0CyG5-nygl50bVo_UL9RHmthsN/s416/Covid%2019%20Snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="222" data-original-width="416" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjglAOyLquCO7rVyBayDHH5dypFdeo0e-7WSn_cXeTMIvYx5qqdjukD7QThwY-mvmcrSFpmQV0AuoGTFjS1gkBV9p1hGU67UTf8HGaduQY-o3AKSASQ1zvinG4AvWYu-jLddVC0-HrK1BhyphenhyphenTxA_8A-o5hMxLuYfdml7aP0CyG5-nygl50bVo_UL9RHmthsN/w400-h214/Covid%2019%20Snip.png" width="400" /></a></div><br /><p></p><p><span style="font-size: 14pt;">It is cold and
flu time again along with another round of Covid circulating. Dry, cold air winter air promotes
the spread of viruses.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">People are also
spending time cooped up inside and this creates a fertile environment for the
spread of viral illness.</span></p><p>
</p><p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Here are
some steps you can take to help protect you and your family:<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Using a
humidifier</span></b><span style="font-size: 14.0pt; line-height: 107%;"> -<span style="mso-spacerun: yes;"> </span>Increased humidity lowers the survival of
viruses in the air –and improves your response to viral infection.<span style="mso-spacerun: yes;"> </span>Remember to add a few drops of essential oil
like eucalyptus to help prevent any mold growth.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Wash your
hands</span></b><span style="font-size: 14.0pt; line-height: 107%;"> – yes, this
simple step can prevent many infections!<span style="mso-spacerun: yes;">
</span>We contract viruses through our mouth, eyes, and nose, and the most
common transmissions occur when we touch our unwashed hands to one or more of
these areas.<span style="mso-spacerun: yes;"> F</span>requent hand
washing with soap for at least 20 seconds is one of the best ways to avoid viral infection.<span style="mso-spacerun: yes;"> </span>Always have
alcohol sanitizer in your car and on your person and use whenever you are not
able to wash your hands with soap and water.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Maintain
a Healthy Diet</span></b><span style="font-size: 14.0pt; line-height: 107%;"> –
with adequate protein and high in fruits and vegetables – at least ½ of a gram
of protein per pound of bodyweight (about 80 grams for the average man and 65 grams for
an average woman).<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Stay
Hydrated</span></b><span style="font-size: 14.0pt; line-height: 107%;"> –
particularly during plane travel.<span style="mso-spacerun: yes;"> </span>Dehydration
lowers immunity and during dry winter months dehydration is common.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Vitamin C
and Zinc</span></b><span style="font-size: 14.0pt; line-height: 107%;"> – while
there are many nutrients that support optimal immune function two that are
critical are vitamin C and Zinc.<span style="mso-spacerun: yes;"> </span>Vitamin C can be obtained by a diet high in fruits and vegetables.<span style="mso-spacerun: yes;"> </span>Zinc is high in red meat, but also extremely
high in oysters and pumpkin seeds.<span style="mso-spacerun: yes;"> </span>Supplementation
is also an option.<span style="mso-spacerun: yes;"> </span>Either liposomal
or buffered C with bioflavonoids are the most effective types of supplement for
C.<span style="mso-spacerun: yes;"> </span>For zinc choose a high-quality
chelated zinc supplement like zinc glycinate, picolinate, or acetate.<span style="mso-spacerun: yes;"> </span>For Zinc 30 mg per day is plenty and should
be taken with food while for C 500 – 1,000 mg is more than enough on a daily
basis.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">During onset
of sickness the body can tolerate much higher doses of C and this is beneficial
in shortening the duration of viral illness.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Elderberry
Extract</span></b><span style="font-size: 14.0pt; line-height: 107%;"> – elderberry
extract is a potent anti-viral compound and proven to help prevent and treat
viral infections.<span style="mso-spacerun: yes;"> </span>High quality elderberry
inhibits the early stages of viral infection by blocking key viral proteins
responsible for both the viral attachment and entry into the host cells.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Sambucol
brand elderberry extract is a research proven safe elderberry extract with no
known contraindications.<span style="mso-spacerun: yes;"> </span>Sambucol is
available in liquid form or gummies from Amazon, vitamin stores and pharmacies
everywhere.<span style="mso-spacerun: yes;"> </span>It is best to keep Sambucol
on hand and begin taking it immediately as soon as you feel any symptoms.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Quercetin</span></b><b><span style="color: #666666; font-family: "Trebuchet MS",sans-serif; font-size: 14.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"> – </span></b><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Quercetin inhibits
a virus’s ability to infect other cells (viruses literally infect your cells
then take control of them and make them produce more virus!)</span><span style="font-size: 14.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Quercetin also inhibits replication of already
infected cells and boost intracellular zinc which is key to unleash the full power of zinc for viruses.</span><span style="font-size: 14.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><b><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Quercetin Supplements</span></b><b><span style="font-size: 14.0pt;"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Like many polyphenols – quercetin has very poor
bioavailability meaning it is hard to get enough where it needs to go to
produce its many benefits.<span style="mso-spacerun: yes;"> </span>The great
news is that there are research proven delivery systems that dramatically
improve quercetin bioavailability.<span style="mso-spacerun: yes;">
</span>Look for “Quercetin Phytosome” which is quercetin bound to phytosomes. Quercetin
Phytosome is a game changers when it comes to quercetin absorption and
effectiveness. Some great products include:</span><span style="font-size: 14.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Quercetin Phytosome by Thorne – recommended dosage
for effects – 600mg per day – 2 – 3 capsules</span><span style="font-size: 14.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Quercetin LipoMicel Matrix by Natural Factors – 500mg
per day – 2 - 3 capsules per day</span><span style="font-size: 14.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">Dr. Mercola Quercetin and Pterostilbene Advanced – 2 - 3 capsules
per day</span><span style="font-size: 14.0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="background: white; line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;"><span style="color: black; font-size: 14.0pt; mso-color-alt: windowtext;">As with all supplements speak to your physician first
and those taking any medication should search for drug nutrient interactions
with Quercetin before supplementing. For example, quercetin
may amplify the effects of blood thinning medication so people on this type of
medication should NOT take quercetin at all with speaking to their physician.</span><span style="font-size: 14.0pt;"><o:p></o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-4643883905777291892024-01-14T11:41:00.002-05:002024-01-14T11:41:36.908-05:00Non-Exercise Activity is VERY important for Weight Loss!<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVzTz6YPqfAo58QL3R2rOzEy8XpU7o_Nav2ymF8mukYDc1Tin9S_eM9-202J5K_8TeTzlzCIGN8FCIkB9aOth7SnI7D_yAs2TSCqmRaY5tsqZNW4u4wCygyHiJKrep_mu9bmW4BB7bhBsO5Q89Sz3ELWhH8I8y86FLkn74Ezg5IrY3U-KheVPQQ4kuTSG/s566/NEAT%20snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="492" data-original-width="566" height="348" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVzTz6YPqfAo58QL3R2rOzEy8XpU7o_Nav2ymF8mukYDc1Tin9S_eM9-202J5K_8TeTzlzCIGN8FCIkB9aOth7SnI7D_yAs2TSCqmRaY5tsqZNW4u4wCygyHiJKrep_mu9bmW4BB7bhBsO5Q89Sz3ELWhH8I8y86FLkn74Ezg5IrY3U-KheVPQQ4kuTSG/w400-h348/NEAT%20snip.png" width="400" /></a></div><br /><p></p><p><span face="Arial, sans-serif" style="font-size: 14pt;">Everyone knows that exercise is good for the body, but formal exercise is not the whole story!</span><span face="Arial, sans-serif" style="font-size: 14pt;"> </span><span face="Arial, sans-serif" style="font-size: 14pt;">This becomes particularly important as we age because many experience injuries that limit their ability to exercise for long periods of time on a consistent basis.</span></p><p></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">So how can we boost our daily calorie burn without exercising to avoid weight gain and stay healthy?<span style="mso-spacerun: yes;"> </span>As it turns out non-exercise movement – aka – non-exercise activity thermogenesis (NEAT) is as important as formal exercise.<span style="mso-spacerun: yes;"> </span>This scientific term refers to all movement – not just exercise and it all counts!<o:p></o:p></span></p><p class="MsoNormal"><b><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">NEAT includes all movement including but not limited to:<o:p></o:p></span></b></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Taking groceries from your car into your house<o:p></o:p></span></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Going up and down stairs in your home during the normal course of the day<o:p></o:p></span></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Taking your dog for a walk<o:p></o:p></span></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Standing up and stretching during the course of the day.<o:p></o:p></span></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Research shows that formal exercise does not necessarily compensate for many hours of inactivity, and that people who have higher levels of NEAT can often be leaner than exercisers who spend of the rest of their day sitting on a couch!<o:p></o:p></span></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;"><b>How Can You Increase NEAT?</b><o:p></o:p></span></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">It is actually very simple to increase your NEAT and make a big difference in your waistline in the process!<span style="mso-spacerun: yes;"> </span>Here are some examples:<o:p></o:p></span></p><p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Redesign your day around movement – Look around your home or office and see where you spend most of your time,<span style="mso-spacerun: yes;"> </span>Then consider what you are doing in terms of movement.<span style="mso-spacerun: yes;"> </span>Target opportunities to move more WITHOUT exercising such as:<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">a.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Taking a flight of stairs instead of an elevator<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">b.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Parking your car at the far end of the parking lot and walking back and forth to go to and from.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">c.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Track your steps using a phone or tracker and look at your totals 4 times a day and take “movement breaks” to increase your step count.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">2.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Prioritize doing household chores that involve movement<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">a.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Vacuuming<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">b.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Doing laundry – particularly if you have to go up and down stairs to access washer and dryer then put away clothing!<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">c.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Dusting<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">d.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Taking out the trash<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">e.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Gardening<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">f.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Walking to and from your mailbox<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">3.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Become a fidgeter!<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">a.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Consciously move more – even when sitting – tap your feet as you listen to music<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">b.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Stretch in your chair<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">c.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Stand several times each hour<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">d.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Consider setting an hourly alarm and moving around walking around your home or office.<o:p></o:p></span></p><p class="MsoListParagraphCxSpMiddle" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">e.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Take calls on your cell phone while walking around your home or office.<o:p></o:p></span></p><p class="MsoListParagraphCxSpLast" style="margin-left: 1in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">f.<span style="font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;"> </span></span></span><!--[endif]--><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Do a set of 10 air squats after all meals<o:p></o:p></span></p><p class="MsoNormal"><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;">Believe it or not the science is very clear – you can make a big difference in your waistline and your health by consciously moving more throughout your day WITHOUT exercise.<span style="mso-spacerun: yes;"> </span>Even better do both!<o:p></o:p></span></p><div><span face=""Arial",sans-serif" style="font-size: 14pt; line-height: 19.9733px;"><br /></span></div>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-16904048521886668882024-01-09T15:20:00.001-05:002024-01-09T15:20:20.510-05:00Allulose: Get the Benefits of GLP-1 Drugs with Lower Cost and Less Side Effects!<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiojV7YxUGEm5DbC6ot_yGZpaX5xvOoQua4QkREjoitEYkdWMNwXix1wPv12I1gZx5k_iya_twL9vcsCRV6Nnt8NPQwfrfXT4cqJ-Nm1KIQKMsFWoHHbI-Ga3lQYcgWVuJZ0bWimC3B8ebn3CNOIfhPn3eIMBFvTZW5bb8NBB7_0pK2G5aF0vnxqXy_VScW/s363/Allulose.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="363" data-original-width="228" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiojV7YxUGEm5DbC6ot_yGZpaX5xvOoQua4QkREjoitEYkdWMNwXix1wPv12I1gZx5k_iya_twL9vcsCRV6Nnt8NPQwfrfXT4cqJ-Nm1KIQKMsFWoHHbI-Ga3lQYcgWVuJZ0bWimC3B8ebn3CNOIfhPn3eIMBFvTZW5bb8NBB7_0pK2G5aF0vnxqXy_VScW/w251-h400/Allulose.png" width="251" /></a></div><br /><div style="text-align: left;"><span style="font-size: 14pt;">You heard
that right – there is a natural sugar replacement supplement that produces many
of the benefits of the new and popular weight loss drugs called GLP-1 Agonist
Medications such as Semaglutide, Liraglutide, Trulicity, etc. </span></div><p></p><p>
</p><p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">These
medications work by mimicking the actions of a hormone called Glucagon-like
Peptide 1.<span style="mso-spacerun: yes;"> </span>When blood sugar levels
start to rise after someone eats, these drugs stimulate the body to produce
more insulin while also increasing insulin sensitivity.<span style="mso-spacerun: yes;"> </span>This helps lower blood sugar levels.<span style="mso-spacerun: yes;"> </span>It also helps lower appetite making it
easier to not overeat!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">While these
medications are effective there are plenty of potential side effects.<span style="mso-spacerun: yes;"> </span>These include a significantly higher risk of
pancreatitis, bowel obstruction, and gastroparesis (when stomach takes too long to empty its
contents and accompanied by nausea and vomiting).<span style="mso-spacerun: yes;"> </span>There is also an increased risk of Thyroid
Cancer.<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">Allulose –
Sugar Replacement Extraordinaire!<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">The great
news is that the naturally occurring sugar replacement Allulose has been shown
to produce the same type of benefits as these drugs with a much lower risk of
side effects.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Allulose is
a monosaccharide – a simple sugar – so it tastes like sugar!<span style="mso-spacerun: yes;"> </span>However it only has 1/10<sup>th</sup> the
calories of sugar and does not raise blood sugar levels.<span style="mso-spacerun: yes;"> </span>In fact, it can actually lower blood sugar.<span style="mso-spacerun: yes;"> </span>It is found in small quantities in raisins,
figs, maple syrup, jackfruit, caramel sauce and wheat.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Allulose is
about 70% as sweet as sucrose (table sugar).<span style="mso-spacerun: yes;">
</span>Like the GLP-1 drugs allulose increases insulin secretion and insulin
sensitivity.<span style="mso-spacerun: yes;"> </span>This has big health
benefits including increased fat oxidation and reduced appetite in addition to
lowering blood sugar levels.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Animal
studies have confirmed that its primary mechanism of action is to increase the
release of GLP-1 from gut cells.<span style="mso-spacerun: yes;"> </span>It
does not cause hypoglycemia unlike many diabetic drugs.<span style="mso-spacerun: yes;"> </span>Technically speaking the GLP-1 release
activates vagal nerve signaling which reduces appetite in a similar fashion to
GLP-1 Agonist Drugs.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;">Side effects
of heavy doses of allulose include bloating and diarrhea, but this is easily
prevented by using lower doses of allulose and consuming it with other foods or
beverages containing calories.<span style="mso-spacerun: yes;"> </span>Recommended
dosage is .4 grams per kilogram of bodyweight (divide your weight in pounds by
2.2 to get kilograms).<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14.0pt; line-height: 107%;">How to
use Allulose<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14.0pt; line-height: 107%;"><span style="mso-spacerun: yes;"> </span>Allulose is available as a powder and in
syrups and nutrition bars.<span style="mso-spacerun: yes;"> </span>You can add
it to hot and cold beverages;<span style="mso-spacerun: yes;"> </span>can be
used in baked goods; and browns just like regular sugar when heated in recipes.
<span style="mso-spacerun: yes;"> </span>One of the best brands is RXsugar
products which can be found on Amazon or at <a href="https://www.rxsugar.com/">https://www.rxsugar.com</a>
.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-84991397385865278712023-12-31T08:26:00.003-05:002023-12-31T08:26:28.838-05:00How to Make Your Resolution Come True this Year!<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxwwOUCWIDDwxYzcZCeW6MiFrc9ENTyPEpTGoX17sQa0CllxdS95vO1-tBr5w8esmG753q2MX79V3PyVv9EetYBOQAqkBpWbtrDhR20RM0_aiE4YGnAghtVJx7afFw0IwJTalJOjCM1gzBnDBar2V3BX3LXOL2QFfA9peYLjN0Uyy26uKwW7ePZUHO3_Ej/s393/New%20Years%20Resolutions.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="276" data-original-width="393" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxwwOUCWIDDwxYzcZCeW6MiFrc9ENTyPEpTGoX17sQa0CllxdS95vO1-tBr5w8esmG753q2MX79V3PyVv9EetYBOQAqkBpWbtrDhR20RM0_aiE4YGnAghtVJx7afFw0IwJTalJOjCM1gzBnDBar2V3BX3LXOL2QFfA9peYLjN0Uyy26uKwW7ePZUHO3_Ej/w400-h281/New%20Years%20Resolutions.png" width="400" /></a></div><br /><p></p><p><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt;">Clue: If
you want to make your resolution come true -- </span><a href="https://www.inc.com/jeff-haden/want-to-develop-incredible-willpower-and-mental-toughness-a-navy-seal-says-alway.html" target="_blank"><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt; text-decoration-line: none;">willpower</span></a><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt;"> alone won't get you there!</span></p><p>
</p><p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Achieving goals is best approached as if you
are trying to overcome an addiction.<span style="mso-spacerun: yes;"> </span>In
fact, that is exactly what you are doing. We all have addictions.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><i><span style="border: none windowtext 1.0pt; color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-border-alt: none windowtext 0in; mso-fareast-font-family: "Times New Roman"; padding: 0in;">"Willpower is for people who are still
uncertain about what they want to do." -- </span></i><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Helia</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If willpower is required – there is clearly
some type of internal conflict. You want to lose weight, but you also want that
beer.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">When willpower is required there are two
causes:</span></p><p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"></p><ul style="text-align: left;"><li><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt; text-indent: -0.25in;">You don't know what
you want, and you therefore have internal conflict.</span></li><li><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt; text-indent: -0.25in;">You are not committed
to a goal/change and created the conditions</span><span style="font-family: Arial, sans-serif; font-size: 12pt; text-indent: -0.25in;"> <span style="color: #1f0909;">that facilitate your commitment.</span></span></li></ul><p></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><b><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">What do you really want?</span></b><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If reaching your goal requires willpower, you
haven't figured out what you want. Because once you really make a decision, the
internal debate is over. </span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt;">So, are you serious about this? Until you
decide, you'll be required to use willpower, and will continue making minimal
progress.</span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><b><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Are you committed?</span></b><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">When it comes to achieving goals, commitment
involves:</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Making it public</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Setting a timeline
consisting of small measurable goals that lead to the overall goal</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Creating several forms
of feedback and accountability</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l1 level1 lfo1; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><span style="font-family: Symbol; font-size: 10pt; text-indent: -0.25in;">·<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;">
</span></span><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt; text-indent: -0.25in;">Removing everything in
your environment that opposes your commitment.</span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Once you truly commit - it's as though you've
already succeeded. All doubt and disbelief are gone.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Commitment involves building your life around
your goals. Your internal resolve, naked to an undefended and opposing
environment, is not commitment.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><b><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Create conditions that make success inevitable</span></b><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">You will fail to achieve your goals if you
don't change your environment.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">An alcoholic who really wants to quit drinking
needs to not hang around bars and people drinking, but this analogy applies to
all goals!<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So consciously create an environment that
facilitate your commitments. Actually, if you're really committed to a goal,
this is exactly what you'll do.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">This is how personal growth occurs. We adapt to
our environment. Thus, personal growth involves deliberately choosing or
creating environments that helps mold us into the person we want to become.<o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><b><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Summary</span></b><b><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></b></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Bill Walsh said,</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
<i><span style="border: none windowtext 1.0pt; color: #1f0909; mso-border-alt: none windowtext 0in; padding: 0in;">"If your why is strong enough you will figure out how!"</span></i><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; vertical-align: baseline;"><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If you're required to use willpower:</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l2 level1 lfo2; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">You haven't made up
your mind.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l2 level1 lfo2; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Your desire (your
"why") for your goals isn't strong enough.</span><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></p>
<p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l2 level1 lfo2; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><span style="color: #1f0909; font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">You haven't fully
committed to what you're going to do.</span></p><p class="MsoNormal" style="line-height: normal; margin-bottom: 0in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-list: l2 level1 lfo2; tab-stops: list .5in; text-indent: -.25in; vertical-align: baseline;"><span style="font-family: Symbol; font-size: 10pt; text-indent: -0.25in;">·<span style="font-family: "Times New Roman"; font-feature-settings: normal; font-kerning: auto; font-optical-sizing: auto; font-size: 7pt; font-stretch: normal; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-variant-position: normal; font-variation-settings: normal; line-height: normal;">
</span></span><span style="color: #1f0909; font-family: Arial, sans-serif; font-size: 12pt; text-indent: -0.25in;">Your environment is
not in alignment with your goals. You haven't created an environment that facilitates
reaching your goals.</span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-39504410347229868482023-12-24T10:54:00.001-05:002023-12-24T10:54:37.441-05:00The Power of Purple Fruit and Vegetables!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgojiwPsutweJPiHBv2W2J1H4iQO5CTCcGcnvNTykFEbs6P00tUiRIR1UzklMbpRNBGUvWDk-iCbHMdJn5zcZI3oAmX4F6M8I6i_hbGazwTp18QjBAo8e-VRlYdXnz9NIntclrQV4DXCyovuYu8h4UyhijuuOzdiNFYbZUnkwH_youerlubjgEi6jNpkPLj/s810/Purple%20Fruits%20and%20Vegetables.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="552" data-original-width="810" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgojiwPsutweJPiHBv2W2J1H4iQO5CTCcGcnvNTykFEbs6P00tUiRIR1UzklMbpRNBGUvWDk-iCbHMdJn5zcZI3oAmX4F6M8I6i_hbGazwTp18QjBAo8e-VRlYdXnz9NIntclrQV4DXCyovuYu8h4UyhijuuOzdiNFYbZUnkwH_youerlubjgEi6jNpkPLj/w400-h272/Purple%20Fruits%20and%20Vegetables.png" width="400" /></a></div><br /><p></p><p><span style="background-color: white; font-family: Calibri, sans-serif; font-size: 16pt;">The deep purple color of fruits and
veggies is usually a sign they contain potent plant chemicals that have big
health benefits!</span></p><p>
</p><p style="-webkit-text-stroke-width: 0px; background: white; box-sizing: border-box; font-variant-caps: normal; font-variant-ligatures: normal; margin-bottom: 1rem; margin-top: 0in; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-color-alt: windowtext; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">A
particular type of polyphenol called anthocyanins gives plants their vivid violet colors.
(They also give red foods, like tomatoes, and blue foods, like blueberries,
their colors.)</span><span style="font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></p>
<p style="-webkit-text-stroke-width: 0px; background: white; box-sizing: border-box; font-variant-caps: normal; font-variant-ligatures: normal; margin-bottom: 1rem; margin-top: 0in; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-color-alt: windowtext; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Anthocyanins
protect purple vegetables from sunlight damage, cold temperatures, and other
stressors. And they attract pollinators, like bees and butterflies.</span><span style="font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></p>
<p style="-webkit-text-stroke-width: 0px; background: white; box-sizing: border-box; font-variant-caps: normal; font-variant-ligatures: normal; margin-bottom: 1rem; margin-top: 0in; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-color-alt: windowtext; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">They also
can help protect and heal your cells from damage and protect
you from many lifestyle diseases, such as cancer, diabetes, and cardiovascular
and neurological diseases.</span><span style="font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></p>
<p style="-webkit-text-stroke-width: 0px; background: white; box-sizing: border-box; font-variant-caps: normal; font-variant-ligatures: normal; margin-bottom: 1rem; margin-top: 0in; orphans: 2; text-decoration-color: initial; text-decoration-style: initial; text-decoration-thickness: initial; widows: 2; word-spacing: 0px;"><span style="color: black; font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-color-alt: windowtext; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">For
centuries, people have used anthocyanins in herbal medicines (from dried
leaves, berries, roots, and seeds).<span style="mso-spacerun: yes;"> </span>Anthocyanins
have been used for a wide range of health conditions including everything
from hypertension and liver disorders to kidney stones and urinary tract
infections — and the common cold.</span><span style="font-family: "Calibri",sans-serif; font-size: 16.0pt; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 16.0pt; line-height: 107%;">Anthocyanins
Provide some Big Benefits<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Anthocyanins
consistently reduce inflammation which is an underlying cause of many diseases
including Alzheimer's disease, heart disease, allergies, diabetes, arthritis and
joint pain, depression, some types of cancer and obesity.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Consuming
high levels of anthocyanins on a regular basis have been proven to improve many
cardiovascular risk factors – including the ability to lower artery stiffness
and lower blood pressure.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Anthocyanins
help prevent age-related mental decline and can cross the blood-brain barrier
and support brain regions involved in learning and memory.<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Anthocyanins from Elderberry and proven viral fighters and have been shown to dramatically reduce the length of respiratory viruses like colds and flus!</span></p>
<p class="MsoNormal"><b><span style="font-size: 16.0pt; line-height: 107%;">Purple
Vegetables to Include in your Diet<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Purple
Cabbage – easy to find and inexpensive yet has the highest level of anthocyanins
per dollar spent.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Purple Onion
– is probably the most affordable and easiest-to-find purple vegetable out
there.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Purple
Carrots – carrots were originally purple and yellow, and purple carrots are
becoming available again because scientists discovered that purple carrots are
more resistant to diseases and pests!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Purple
Cauliflower – has 15% more antioxidants than the world-famous superstar food
kale.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Purple
Potatoes – try substituting purple potatoes to get a bigger anti-inflammatory
effect and they taste great!<span style="mso-spacerun: yes;"> </span>Research
has shown that they can help lower blood pressure and lower the risk of heart
disease and stroke.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Purple
Asparagus – makes the healthy and delicious food asparagus even healthier! <o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Purple
Brussel Sprouts – hard to find but takes the many benefits of brussel sprouts
to another level.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Eggplant – the
anthocyanins are in the skins so make sure to keep the skin on when preparing!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Blueberries –
everyone knows they are healthy – now you know one of the big reasons – they are
high in anthocyanins!<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 16.0pt; line-height: 107%;">Elderberry - anthocyanins from Elderberry are proven immune stimulants and fight viruses.</span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-23571284816185751792023-12-16T16:01:00.005-05:002023-12-16T16:01:40.001-05:00The Incredible Mental Health Benefits of Exercise!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRV2TA_L5BgcNIAJ-S-ApZ1VIkDGm-pU6bz_MLzBZO8BYSPRIYiOhm4pQiOvGU8p7qLGf_qztQdcztZJKFMkXzuH3wjTk-MNOXBn6f5Vg6_p3s32USlV6FlmfUwrPOaOArVfcMXmeKxZtp9yxUHgY5D4j1O90cF9CAJSfk9a03tOqYEb5HI1nJFfQFYBx/s723/Exercise%20for%20Mental%20Health.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="612" data-original-width="723" height="339" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNRV2TA_L5BgcNIAJ-S-ApZ1VIkDGm-pU6bz_MLzBZO8BYSPRIYiOhm4pQiOvGU8p7qLGf_qztQdcztZJKFMkXzuH3wjTk-MNOXBn6f5Vg6_p3s32USlV6FlmfUwrPOaOArVfcMXmeKxZtp9yxUHgY5D4j1O90cF9CAJSfk9a03tOqYEb5HI1nJFfQFYBx/w400-h339/Exercise%20for%20Mental%20Health.png" width="400" /></a></div><br /><p></p><p><span style="color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 14pt;">High levels of stress are being reported by most Americans!</span><span style="color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 14pt;"> </span><span style="color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 14pt;">About half of U.S. adults say that uncertainty about the future makes them feel that it is impossible to make plans for the future.</span><span style="color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 14pt;"> </span><span style="color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 14pt;">About a third say their stress levels are so high that they sometimes struggle with even basic decisions.</span><span style="color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 14pt;"> </span><span style="color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 14pt;">It has been estimated that 75 – 90% of all visits to primary care physicians are for stress related problems.</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">The great news is that exercise is extremely effective for reducing stress and relieving anxiety and depression!</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><b><span style="font-size: 14pt;">Exercise Drives Multiple Pathways to Reduce Anxiety and Depression</span></b></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">Exercise boosts BDNF (brain derived neurotropic factor) which improves learning and memory and literally acts like miracle grow for the brain.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">Through a separate action exercise causes muscles to help detoxify a toxic chemical called Kynurenine.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Kynurenine is produced from the faulty metabolism of tryptophan.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Under conditions of acute or chronic inflammation Kynurenine forms Quinolinic Acid instead of serotonin.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Excess Quinolinic acid is directly linked to major depressive disorder, bipolar disorder, and schizophrenia – Kynurenine clearance in exercised muscle cells suppresses this build-up in the brain.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">Overtime regular exercise remodels the brain’s reward system leading to higher levels of dopamine and more dopamine receptors.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Through this action exercise can both relieve depression and increase your capacity for joy.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">Exercise also boost levels of endocannabinoids (yep – the same ones that come from the cannabis plant!).</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">The “high” from exercise comes from a boost in endocannabinoids.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">These endogenously produced chemicals dock on brain receptors and reduce anxiety and induce a state of contentment.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Studies have found that these brain changes help boost positive interactions with friends and family.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">The latest research even shows that lactate – produced during intense exercise – travels to the brain from muscles where it is produced – and alters brain chemistry in ways that can reduce anxiety and protect against depression.</span><span style="font-size: 14pt;"> </span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><b><span style="font-size: 14pt;">The Evidence on Effectiveness of Exercise for Anxiety and Depression</span></b></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">A recent Metanalysis of 25 Randomized Controlled trials found that aerobic exercise improved depression – particularly for moderate or intense aerobic activity.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">In addition, this metanalysis found that previous studies underestimated the power of exercise to control anxiety and depression.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">Intense aerobic exercise has also been found to be very effective in treating anxiety – specifically the lactic acid produced during intense intervals has been shown to have a strong anti-depressant effect.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Furthermore, lactic acid has been shown to be linked to improved REM/dream sleep.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">After lactate is released by muscles, it travels through the bloodstream to the brain, where it can reduce anxiety and protect against depression.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">An analysis of 15 different studies showed that aerobic exercise - especially high-intensity aerobic exercise - reduces symptoms of anxiety. These anti-anxiety effects persisted for several months after cessation of exercise.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">All the participants in the studies had some degree of anxiety. Their symptoms presented on a spectrum including anxiety disorders, raised anxiety levels, and raised anxiety sensitivity - a condition in which a person feels anxious about the physical symptoms that can accompany anxiety. People waiting to receive treatment for anxiety served as the controls for comparison.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">The found that participants who did both low and high-intensity aerobic exercise experienced greater improvements in their anxiety than non-exercising people in the control group. High-intensity exercise reduced anxiety symptoms more effectively than low-intensity exercise. The various interventions lasted between 10 weeks and six months, with participants exercising three times per week on average.</span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-size: 14pt;">Multiple mechanisms are responsible for the anti-anxiety effects of exercise. However, one key mechanism mentioned above is the production of lactate from high-intensity exercise. Increased lactate levels promote the production of lactate which increases the levels of norepinepherine and serotonin levels. Low levels of these neurotransmitters can drive anxiety and the inability to handle stressful situations. Learn more about lactate and its effects on the brain in this Found My Fitness Episode featuring Dr. George Brooks: https://www.foundmyfitness.com/episodes/george-brooks </span></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-25947103051341460352023-12-10T12:21:00.001-05:002023-12-10T12:21:24.388-05:00Holiday Gifts for Fitness Enthusiasts <p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsXi21VhNQnAUp2PMTx5OZnJz4hvso7hFMGkJbzsXrc1GRI6eWBNufFLc_qaTZh6JoRwXA31_pkxnhHXJ-GsR0Nvh-Y2xZ-rDM0oCz2t2viOsBIgeKpWwmRo6dRjz982tnbYwneM-dc4evAr8idvacE43SJytAOJ6b8r4lx8uEX3juDdng-IwLtr-OW_BD/s676/Inertia%20Wave.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="508" data-original-width="676" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsXi21VhNQnAUp2PMTx5OZnJz4hvso7hFMGkJbzsXrc1GRI6eWBNufFLc_qaTZh6JoRwXA31_pkxnhHXJ-GsR0Nvh-Y2xZ-rDM0oCz2t2viOsBIgeKpWwmRo6dRjz982tnbYwneM-dc4evAr8idvacE43SJytAOJ6b8r4lx8uEX3juDdng-IwLtr-OW_BD/w400-h300/Inertia%20Wave.png" width="400" /></a></div><br /><p></p><p><span style="font-size: x-large;">There is still time to order from Amazon and get a delivery
in time for Christmas!</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">So what should you order for the fitness enthusiast in your life?</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">Fortunately, there are some fantastic
products to allow you to get a great workout at home or on the road when you
cannot get to the gym.</span><span style="font-size: x-large;"> </span></p><p>
</p><p class="MsoNormal"><b style="font-size: x-large;">Inertia Wave </b><span style="font-size: x-large;">– is a true game changer product that looks
like a Battle Rope but delivers so much more – check out this short video to
see what the Inertia Wave is all about:</span><span style="font-size: x-large;"> </span><a href="https://youtu.be/RBDJrEES3Jg" style="font-size: x-large;">https://youtu.be/RBDJrEES3Jg</a><span style="font-size: x-large;"> The
product delivers a fantastic HIIT workout; is super easy to use; and it is very easy to travel with – a perfect gift for the fitness enthusiast in your
life – to order click here:</span><span style="font-size: x-large;"> </span><a href="https://inertiawave.com/" style="font-size: x-large;">https://inertiawave.com/</a><span style="font-size: x-large;"> at $118.95 for the Inertia Wave Solo this is
incredible product that will last a lifetime!</span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Quiet Punch</b><span style="font-size: x-large;"> – a
simple to set-up and use device that you mount in between just about any
standard door.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">Once it is set-up it
provides a square punching surface mounted between two poles that go across the
door frame and is suspended by bungee cords from the poles.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">You can really get after it and get a
fantastic boxing workout that is does not shake the house down!</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">The app comes with great workouts and the
system has a cell phone holder so you can watch and follow one of the many
boxing/fitness videos available through the app.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">You can purchase from Amazon or
directly at </span><a href="http://www.quietpunch.com/" style="font-size: x-large;">www.quietpunch.com</a><span style="font-size: x-large;"> for </span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">$125</span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">AB Dolly Devices </b>use a platform with wheels to challenge your core and other body parts.<span style="mso-spacerun: yes;"> </span>If you are
going to use on carpets - particularly thicker carpets - furniture gliders can do the same thing for a very low cost! You can purchase directly from
Amazon = just search for AB Dolly or Core Dolly - there are many good choices starting at about $29. These devices emphasize the muscle lengthening/eccentric part of an exercise which brings big dividends - and boy will you feel it!<o:p></o:p></span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Bellabooty</b><span style="font-size: x-large;"> – a great product that allows you to
easily load the most effective glute training movement – the hip thrust –
without the need for a big barbell:</span><span style="font-size: x-large;"> </span><a href="https://bellabooty.com/" style="font-size: x-large;">https://bellabooty.com/</a><span style="font-size: x-large;"> </span><span style="font-size: x-large;">At just $59.95 this is a great gift for
anyone who wants to be able to strengthen and tone their glutes!</span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Elastic Resistance</b><span style="font-size: x-large;">
– is a fantastic way to provide a full body workout that can be done in a very
small space and virtually anywhere.</span><span style="font-size: x-large;">
</span><span style="font-size: x-large;">There are two main types of elastic resistance:</span><span style="font-size: x-large;"> </span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Circular Tubing that
usually has handles attached </b><span style="font-size: x-large;">– can purchase many different types directly
from Amazon</span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Flat Circular Bands</b><span style="font-size: x-large;">
– </span><a href="http://www.resistancebandtraining.com/" style="font-size: x-large;">www.resistancebandtraining.com</a><span style="font-size: x-large;">
or directly from Amazon</span></p>
<p class="MsoNormal"><span style="font-size: large;">Also purchase a door mount which typically is placed
through the inside edge of the door jam while door.<span style="mso-spacerun: yes;"> </span>Then you close the door and there is usually
a loop or other way to attach tubing to this anchor so that you can push and
pull against the tubing.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: x-large;">There are literally hundreds of highly effective exercises
than can be done with elastic resistance and for less than $100 you can buy
several different sizes/strengths of bands and sizes along with a door mount and
take them anywhere!</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">Resistance bands
can be purchased directly from Amazon and great brands include Lifeline Fitness
</span><a href="http://www.lifelinefitness.com/" style="font-size: x-large;">www.lifelinefitness.com</a><span style="font-size: x-large;"> and </span><a href="http://www.resistancebandtraining.com/" style="font-size: x-large;">www.resistancebandtraining.com</a><span style="font-size: x-large;">
for flat circular bands.</span></p>
<p class="MsoNormal"><span style="font-size: x-large;">Another fantastic band product is the X3 Bar System - </span><a href="https://www.jaquishbiomedical.com/products/x3-bar/" style="font-size: x-large;">https://www.jaquishbiomedical.com/products/x3-bar/</a><span style="font-size: x-large;">
- this clever system allow for maximal safe loading and a highly effective
full-body workout!.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">X3 is typically $549 but look for holiday sales!</span></p>
<p class="MsoNormal"><span style="font-size: x-large;">Another similar system is the Harambe System - </span><a href="https://harambesystem.com/collections/harambe-systems" style="font-size: x-large;">https://harambesystem.com/collections/harambe-systems</a><span style="font-size: x-large;">
Full Harambe systems start at $549 - $749.</span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Suspension Trainers</b><span style="font-size: x-large;">
– the most well-known is TRX, but there are quite a few high-quality
options.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">Suspension Trainers use straps
with handles and by adjusting your hand and foot position relative to the
straps and where they anchored you can do hundreds of exercises and work your
body head to toe.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">These systems are
light and very easy to transport.</span><span style="font-size: x-large;">
</span><span style="font-size: x-large;">Most come with some type of door or universal mounting system to allow
you to use them in many places from a hotel room to a playground to a gym.</span></p>
<p class="MsoNormal"><span style="font-size: large;">High quality Suspension Trainers include:</span><span style="font-size: x-large;"> </span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">TRX</b> – the most
well know product on the market and it is available from TRX available on
Amazon for $149.<span style="mso-spacerun: yes;"> </span>Or buy directly from
TRX at <a href="http://www.trxtraining.com/">www.trxtraining.com</a> <o:p></o:p></span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Lifeline Jungle Gym
XT</b><span style="font-size: large;"> – another fantastic product with a split anchor design which allows you
to precisely target certain muscles better such as chest doing chest fly's.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">At $99.99 this is a great value and a
virtually indestructible product.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">This
product can be purchased from Amazon or at </span><a href="http://www.lifelinefitness.com/" style="font-size: x-large;">www.lifelinefitness.com</a></p>
<p class="MsoNormal"><o:p><span style="font-size: large;"> </span></o:p></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-50277646396446813392023-12-03T13:37:00.000-05:002023-12-03T13:37:08.698-05:00The Best Ski Conditioning Program<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBHe8rBiUThKw1ON3bzZUQwT4CSW1nrA7GVFtNweSlZdEhqEh4Ho9qvj-IrAm_c11pdtJVSt6lApsk1J9WC0rrR9c93A0-vlkYWaxoM3eyDFwHXPkYWULXoQowdR2Z-X2zmFiq5n4Bi2hMyBIONMMjnrdvy62tkZSjDGeSlidE2bj3noDPaoqdL4pYBDmh/s840/Skiing%20Mogul%20Snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="618" data-original-width="840" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBHe8rBiUThKw1ON3bzZUQwT4CSW1nrA7GVFtNweSlZdEhqEh4Ho9qvj-IrAm_c11pdtJVSt6lApsk1J9WC0rrR9c93A0-vlkYWaxoM3eyDFwHXPkYWULXoQowdR2Z-X2zmFiq5n4Bi2hMyBIONMMjnrdvy62tkZSjDGeSlidE2bj3noDPaoqdL4pYBDmh/w400-h294/Skiing%20Mogul%20Snip.png" width="400" /></a></div><p style="text-align: left;"><b style="color: #666666; font-family: arial; font-size: x-large;">Skiing is a challenging activity that requires:</b></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Strength</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Balance/Stability/Kinesthetic Awareness</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Speed</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Muscular Endurance</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><b style="font-family: arial; font-size: x-large;">Ski Specific Strength</b></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Skiing requires strong lower body muscles combined with a strong core and upper body. What is unique in skiing is a strong emphasis on eccentric (muscle lengthening for shock absorption) and isometric (static contraction to prevent movement) muscle contractions.</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">To properly prepare it is important to choose specific exercises which challenge the lower body and core for the unique demands of skiing.</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;"><b>The reACT Trainer - The Ultimate Ski Specific Training Tool!</b></span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">The reACT Trainer is an amazingly effective tool for developing ski specific strength, endurance, power, balance and stability. It emphasizes eccentric muscle contractions which are so critical for skiing while also demanding balance and core strength. 5 - 10 minutes twice a week for 3 - 6 weeks before ski season will make an incredible difference in your skiing performance.</span></p><p style="background-color: white;"><span style="color: #666666; font-family: arial; font-size: large;">To learn how to use the reACT Trainer check out this quick intro video: </span><span style="background-color: transparent;"><span style="color: #666666; font-family: arial; font-size: medium;">https://youtu.be/b5LWiI19c1k?si=679_oyiqLw55g7dk </span></span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;"><b>Slideboard Exercise/Floor Sliders</b></span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Two other great tools for ski conditioning are slideboards and/or floor sliders. Both place a strong emphasis on the eccentric aspect of key exercises like lunges and side lunges. </span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">A slideboard provides a ski specific challenge to the the lower body and core in a dynamic manner that demands strength, power and flexibility all while moving laterally which is another unique aspect of skiing. This means the inner and outer thighs must be heavily conditioned to prevent premature fatigue on the slopes, and the slideboard is perfect for this! Check out this video of the basic slide movement: https://youtu.be/fpaFkIQx7FE For more ski specific slideboard exercises go to: https://www.youtube.com/playlist?list=PL33FAB06632D708A6</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;"><span style="font-family: arial; font-size: large;">Floor sliders/gliders can mimic some of the benefits of slideboard exercise by allowing the foot/feet to slide on the floor during lunges, side lunges and core exercises. To get a sense of all the exercises that can be done using these simple and inexpensive gliders check this out: https://youtu.be/xdn9M4rXEtA</span></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-26232056692844704262023-11-25T11:56:00.000-05:002023-11-25T11:56:01.523-05:00Tips for Handling Holiday Stress!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ZfSMrqNnWRE68LdRZ_Ho5gw67creUaQuqJbsFL9X1JX8TgurJCaaRHLerMpQKRP9UGv6hAR-L35kooD2mb74Pt7EN5I94tvW0fuUrKi_FZtTD9_-i9rG3hnCyUkSz1P-TzvVuBqVuylgtiupAu789mZxiDavYM9H6MnBqzah2d1oEdM7MLdqA83_wtIp/s717/Holiday%20Stress%20Snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="516" data-original-width="717" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ZfSMrqNnWRE68LdRZ_Ho5gw67creUaQuqJbsFL9X1JX8TgurJCaaRHLerMpQKRP9UGv6hAR-L35kooD2mb74Pt7EN5I94tvW0fuUrKi_FZtTD9_-i9rG3hnCyUkSz1P-TzvVuBqVuylgtiupAu789mZxiDavYM9H6MnBqzah2d1oEdM7MLdqA83_wtIp/w400-h288/Holiday%20Stress%20Snip.png" width="400" /></a></div><br /><p></p><p><span style="font-size: x-large;">Although the holidays are a fun time of year they are also a
very stressful time of year!</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">45 percent
of Americans say they would prefer skipping the entire season because of
financial pressure.</span><span style="font-size: x-large;"> </span><span style="font-size: x-large;">Most Americans
feel that the stress really starts to build around December 13</span><sup>th</sup><span style="font-size: x-large;">,
grows worse through the 18</span><sup>th</sup><span style="font-size: x-large;"> and peaks on Christmas Day.</span></p><p>
</p><p class="MsoNormal"><span style="font-size: large;">This holiday stress can be highly detrimental to your
health, and it is sad but true that many take their lives during this
season. The physiological impact of
this stress manifests as increased cortisol which boosts blood sugar levels,
helps drive weight gain, and breaks down muscle.</span></p><p class="MsoNormal"><span style="font-size: large;"><o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: large;">Here are some tried and true ways to combat the holiday
stress syndrome:</span></b></p>
<p class="MsoNormal"><span style="font-size: large;"><b>Get your workouts in!</b>
Now is NOT the time to skip workouts – even a short one can have an
immediate and lasting effect in reducing your mental and physiological stress
response. A quick high intensity
workout - just three 20 second sprints with one – four minutes of active
recovery – is all it takes! Remember
something is always better than nothing when it comes to working out.</span></p><p class="MsoNormal"><span style="font-size: large;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b>Get your Sleep!</b>
Easier said than done, but focusing on when you eat and when you go to
bed and wake up can keep your body in a good rhythm. A simple way to do this is to get up and go
to bed at the same time every single day regardless of the day of the week – do
NOT change your schedule on weekends. </span></p><p class="MsoNormal"><span style="font-size: large;"><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;">Then try to keep your food and beverage intake (except for
water) in a 12-hour window so that you are NOT eating or drinking anything
(except for water) for 12 hours. For example,
if you wake up at 6am and drink a cup of coffee at 7am (the clock has started
at 7am). That means you want to take in
your last food or beverage no later than 7pm.
If you know you are going to go out to parties try to take in your first
food and non-water beverage later in the morning. If you start at 8am – 9am this gives you
until 8 or 9pm to finish all food and beverage intake. By keeping your sleep/wake cycle consistent
along with your eating and not-eating schedule you allow your body to recover
better.</span></p><p class="MsoNormal"><span style="font-size: large;"><o:p></o:p></span></p>
<p class="MsoListParagraph"><span style="font-size: large;"><b>If you are going to go out to parties</b> – start early
and leave early or just start drinking water and nothing else once you hit the
end of your 12-hour window.</span></p>
<p class="MsoNormal"><span style="font-size: large;"><b>Set an alcohol budget</b> – and switch to water after you
hit it.<span style="mso-spacerun: yes;"> </span>Doing this along with
scheduling your wake/sleep cycle and food intake cycle can prevent a lot of
issues while allowing you to have a great time!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b>Do not overbook yourself or your family</b> – plan on
downtime and keep it simple. Less is often
more in life the holidays are no exception!</span></p><p class="MsoNormal"><span style="font-size: large;"><o:p></o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-65906471311991920662023-11-19T14:01:00.000-05:002023-11-19T14:01:10.497-05:00How to Enjoy Alcohol and Minimize Weight Gain During the Holidays!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqw45yw0WIWCIGrpxor0Rj_LlHaMrhoS0YNREyWUrCHGPEqdn4rPFAKcN8glVZ-BxunE7ylKacjlt4D3HTRKVB8r0iiNMTJsVtchJ2J7qyuBeDEyUvWOBFRN2tglNTGtRXinLhAu0uFmdoZ-faL1KTmQ2Bj3FHyb1BLWloYyT-FMUqCf1kgdqM02uMpN14/s700/alcoholic%20beverages%20snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="700" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqw45yw0WIWCIGrpxor0Rj_LlHaMrhoS0YNREyWUrCHGPEqdn4rPFAKcN8glVZ-BxunE7ylKacjlt4D3HTRKVB8r0iiNMTJsVtchJ2J7qyuBeDEyUvWOBFRN2tglNTGtRXinLhAu0uFmdoZ-faL1KTmQ2Bj3FHyb1BLWloYyT-FMUqCf1kgdqM02uMpN14/w400-h274/alcoholic%20beverages%20snip.png" width="400" /></a></div><br /><p></p><p><span style="font-size: 14pt;">The holidays are a time of celebration, and assuming you do NOT have a problem with alcohol and can drink responsibly, it is okay to imbibe! </span><span style="font-size: 14pt;">The key to not getting fat from alcohol is to understand the calorie and carb content of alcoholic beverages and plan your intake ahead of time in terms of exactly what you chose to drink and how much you have.</span><span style="font-size: 14pt;"> </span></p><p class="MsoNormal"><span style="font-size: 14pt;">All alcoholic beverages tend to drive insulin production so they are a big no, no for diabetics and other people taking certain medications.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">ALWAYS check for drug and alcohol interactions before drinking any alcoholic beverage.</span></p><p class="MsoNormal"><span style="font-size: 14pt;">It is also important to understand that in addition to the alcohol content itself alcoholic beverages are often full of sugar which further drives insulin and fat production. </span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">The good news is that there ARE alcoholic beverages that are much lower in sugar/carb and calories.</span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;"> </span><b><span style="font-size: 14pt; line-height: 21.4667px;">Champagne</span></b></p><p class="MsoNormal"><span style="font-size: 14pt;">One of the best deals for a low carb holiday beverage is champagne!</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Champagnes have the lowest carb and calorie content of any wine so are a great choice – particularly dryer champagnes</span><b style="font-size: 14pt;">. A 4-ounce serving contains just 1.6 grams of carb and only 84 calories making Champagne the best choice for holiday cheer!</b></p><p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 21.4667px;">Common White Wines</span></b></p><p class="MsoNormal"><span style="font-size: 14pt;">After Champagnes the next best choice is white wines (NOT including ANY dessert wines!)</span></p><p class="MsoNormal"><span style="font-size: 14pt;">Per 5 Ounce Serving Size:</span></p><p class="MsoNormal"><span style="font-size: 14pt;">Chardonnay -</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">120 calories and 3.43 grams of carb</span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Sauvignon Blanc – 120 calories and 3 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Reisling – 120 calories and 5.54 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Pinot Grigio – 122 calories and 3 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 21.4667px;">Common Red Wines</span></b></p><p class="MsoNormal"><span style="font-size: 14pt;">Merlot – 118 calories and</span><span style="font-size: 14pt;"> 4 </span><span style="font-size: 14pt;">grams of carb</span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Cabernet Sauvignon – 130 calories and 3.82 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Burgundy – 122 calories and 5.46 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Pinot Noir – 116 calories and 4 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Shiraz – 116 calories and 3.79 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;"> </span><b><span style="font-size: 14pt; line-height: 21.4667px;">Low Carb Beers</span></b></p><p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 21.4667px;"> </span></b><span style="font-size: 14pt;">Bud Select 55 – 55 calories with only 1.9 grams of carb</span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Miller64 – 64 calories with 2.4 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Michelob Ultra – 95 calories with 2.62 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Becks Premier Light – 64 Calories with 3.2 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Miller Light – 96 calories with 3.2 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Amstel Light – 95 calories with 5 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Coors Light – 102 calories with 5 grams of carb<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;">Bud Light – 110 calories with 6.6 grams of carb</span></p><p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 21.4667px;">Mixed Drinks</span></b></p><p class="MsoNormal"><span style="font-size: 14pt;">Liquor such as gin, vodka, scotch and rum, but are full of calories and to some extent act as a “super” carb driving insulin and hunger.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">That being said they do not contain any carb whatsoever so as long as you mix them with no sugar/calorie mixers you can keep your carb and calorie intake somewhat under control.</span></p><p class="MsoNormal"><span style="font-size: 14pt;">One of the best choices is Vodka and Soda Water with Lime or Lemon coming in with zero carbs and about 100 calories!</span><span style="font-size: 14pt;"> Other examples are whiskey and diet coke, </span><span style="font-size: 18.6667px;">Seagram's</span><span style="font-size: 14pt;"> 7 and Diet 7-up, Rum and diet cola, or Spiced Rum and Diet Ginger Ale.</span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;"> </span><b><span style="font-size: 14pt; line-height: 21.4667px;">What to avoid!</span></b></p><p class="MsoNormal"><span style="font-size: 14pt;">Watch those mixers when it comes to mixed drinks – most standard mixers such as all sodas, fruit juices, and tonic are full of sugar unless you use the diet versions.</span><span style="font-size: 14pt;"> All your Caribbean and Tropical drinks such as Pina Coladas, </span><span style="font-size: 18.6667px;">Daiquiris</span><span style="font-size: 14pt;">, Mai Tai’s, and Margaritas, </span><span style="font-size: 18.6667px;">etc.</span><span style="font-size: 14pt;"> are chock full of sugar and calories.</span></p><p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 21.4667px;">Set a Budget for Your Intake!</span></b></p><p class="MsoNormal"><span style="font-size: 14pt;">Set a budget on your intake of alcoholic beverages and actually keep track as you drink them making a point of knowing how much you have had each hour.</span><span style="font-size: 14pt;"> </span><span style="font-size: 14pt;">Remember each beer, glass of wine, and mixed drink takes one hour to process for the average male (and longer for females) so anything above 1 per hour is getting you inebriated at some level.</span><span style="font-size: 14pt;"> </span></p><p class="MsoNormal"><span style="font-size: 14pt;">In addition to budgeting your intake drink a glass of non-alcoholic, no calorie beverage such as water or club soda for each drink/beer/glass of wine you have to slow yourself down and stay hydrated.</span></p><p class="MsoNormal"><span style="font-size: 14pt; line-height: 21.4667px;"> </span><span style="font-size: 14pt;">If you want to catch a buzz drink your limit and switch to all non-alcoholic beverages for 2 – 4 hours before driving.</span><span style="font-size: 14pt;"> </span></p><p class="MsoNormal"><span style="font-size: 14pt;"><b>Even better – get a designated driver or use Uber or Lyft for travel to and from Holiday Parties!</b></span></p><p><br style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px;" /></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-68996241929840761522023-11-12T10:10:00.007-05:002023-11-12T10:23:48.712-05:00Proven Methods to Avoid Holiday Weight Gain!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEgoK9Luei6q86uCcqHqhUr9QukvX0iXEZUxFaBFtKQ53m3Lu-2RsGa3dzxTMwkz6XV9f9ROCv8DhLROmE9apKh3ZNzuc7yMrJkXiZsBPxIMt6b3e8qKWHWvsXF_G49gyaY6v_8ma5gGwUWD3OfB53qW59UUgyXrMtcGZMKJhpvU4-OOmo5ixrP6zY0iop/s378/Thanksgiving%20Meal%20Snip.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="264" data-original-width="378" height="279" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEgoK9Luei6q86uCcqHqhUr9QukvX0iXEZUxFaBFtKQ53m3Lu-2RsGa3dzxTMwkz6XV9f9ROCv8DhLROmE9apKh3ZNzuc7yMrJkXiZsBPxIMt6b3e8qKWHWvsXF_G49gyaY6v_8ma5gGwUWD3OfB53qW59UUgyXrMtcGZMKJhpvU4-OOmo5ixrP6zY0iop/w400-h279/Thanksgiving%20Meal%20Snip.png" width="400" /></a></div><br /><p></p><p></p><p class="MsoNormal"><span style="font-size: large;">As we head into the holidays most Americans will gain
between 8 and 12lbs between Halloween and New Year’s Day.<span style="mso-spacerun: yes;"> </span>However, there are ways to avoid this
weight gain!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;">Here are some key tips:<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Eat before you drink
and celebrate and before holiday parties.</b><span style="mso-spacerun: yes;"> </span>Going into a holiday party on empty and
hungry is a sure-fire way to overeat.<span style="mso-spacerun: yes;"> </span>Alcohol intake boosts appetite to begin with and if you start out
without anything in the tank it just gets worse!<span style="mso-spacerun: yes;"> </span>This does not mean overeating – eat a
sensible meal about 2 hours before you go to the party.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Try to choose higher
protein foods first because protein</b> helps with satiety (feeling satisfied
and not hungry).<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Fill up on Fiber Rich
Foods</b> – which also help with satiety and help create a feeling of fullness
when consumed with water.<span style="mso-spacerun: yes;"> </span>Focus on the
raw veggies and yes you can dip them in some dip that has some fat because
together fiber and fat can really assist in managing hunger along with protein.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Eat some fat</b> –
that’s right eat some fat!<span style="mso-spacerun: yes;"> </span>Fats also
are key for satiety.<span style="mso-spacerun: yes;"> </span>That being said a
little goes a long way so watch how much!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Bring your own food
to a party.</b><span style="mso-spacerun: yes;"> </span>Rather than having only
high calorie, high sugar and high fat foods bring something you enjoy that is
also healthy along with you!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Eat slowly and chew
your food thoroughly</b> – seems simple and it is.<span style="mso-spacerun: yes;"> </span>It is also VERY effective for limiting food
intake!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Use smaller plates,
bowls and glasses</b> – all of which help to slow down food and beverage intake
and make you more conscious of how much you are consuming!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Try to Minimize Sugar
and Starch Intake</b> – both sugar and starch wind up as glucose (blood sugar)
and high intakes drive insulin which results in rebound hunger.<span style="mso-spacerun: yes;"> </span>High sugar and starch intake drive hunger – particularly when drinking alcohol because alcohol acts like a super
sugar and also drives insulin response.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Pause before getting
seconds</b> – as with slower eating and deliberately chewing food this can give
your body time to realize it is no longer really hungry.<o:p></o:p></span></p>
<p class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: large;">If you are doing the
entertaining have extra containers you are ready to give away so guests can
leave with some of the extra food!<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Try not to eat in
front of the T.V.</b> which distracts you from how you feel and results in
mindless eating!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Consider planning a
cheat meal but have a plan for how much you are going to eat!<span style="mso-spacerun: yes;"> </span></b>One meal can knock you off course but
most of the holiday weight gain comes from completely giving up on healthy
eating for many meals.<span style="mso-spacerun: yes;"> </span>Planning one
cheat meal every week and planning on eating a set amount of the foods you may
be craving can work for many people rather than mindlessly eating.<span style="mso-spacerun: yes;"> </span>If you plan your meal including your
portions of alcohol, sweets, fat and sugar you can limit the damage and still
have a great time!<o:p></o:p></span></p>
<p class="MsoNormal"><b style="font-size: x-large;">Drink Water.</b><span style="font-size: x-large;"> </span><span style="font-size: x-large;">Often quoted and still true water is the
best beverage and avoiding sugar laden drinks in favor of still or sparkling
water can make a big difference in minimizing holiday weight gain.</span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Workout!</b><span style="mso-spacerun: yes;"> </span>Working out improves mental outlook and
burns some calories while reducing stress levels!<span style="mso-spacerun: yes;"> </span>When we are stressed we overeat!<span style="mso-spacerun: yes;"> </span>Just 10 minutes a day can make a big
difference!<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Get Your Sleep</b>.<span style="mso-spacerun: yes;"> </span>Lack of sleep is terrible for your health
and particularly bad for driving appetite and overeating.<span style="mso-spacerun: yes;"> </span>Lack of sleep causes hunger and excessive
eating because the normal feedback mechanisms that tell you that you are full
do not work properly when you are tired.<span style="mso-spacerun: yes;">
</span>Basically, a tired brain tells you to eat to feel better and it is VERY
hard to resist these urges when tired!<o:p></o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-72339699595663000652023-11-05T10:47:00.000-05:002023-11-05T11:29:31.953-05:00Mastering the Kettlebell Swing<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-f_VH79m6CLw/V4KZTO4vblI/AAAAAAAAAds/eRDeceSvRa8fpp3Bj4Y1VltKpdhuKaHywCPcBGAYYCw/s1600/Kettleble%2BHike%2BBetween%2BLegs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="303" data-original-width="217" src="https://4.bp.blogspot.com/-f_VH79m6CLw/V4KZTO4vblI/AAAAAAAAAds/eRDeceSvRa8fpp3Bj4Y1VltKpdhuKaHywCPcBGAYYCw/s1600/Kettleble%2BHike%2BBetween%2BLegs.jpg" /></a></div>
<br />
Kettlebells are all the rage in fitness, and when used
properly they are fantastic tool!
However not everyone needs or should do all the exercises possible with
a kettlebell and like all things a mastery of the basics is the necessary
foundation for advancement. For the
kettlebell that foundation is all about mastering the Kettlebell Swing.<br />
<br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">The swing is a hip
hinge movement NOT a squat!<span style="mso-spacerun: yes;"> </span></b>Most
people do not know the difference which is the first challenge.<span style="mso-spacerun: yes;"> </span>The following shows an unloaded hip hinge
using a dowel (can use a broomstick or anything light) to keep the spine in
perfect alignment which is key!<o:p></o:p></div>
<br /><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-nCiVYimIRhM/V4KZAK741RI/AAAAAAAAAdk/fVBHUlyXGwAiceIccHZL5xBd9MMjGOJtACPcBGAYYCw/s1600/Hip%2BHinge%2BPole.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="418" data-original-width="354" height="320" src="https://2.bp.blogspot.com/-nCiVYimIRhM/V4KZAK741RI/AAAAAAAAAdk/fVBHUlyXGwAiceIccHZL5xBd9MMjGOJtACPcBGAYYCw/s320/Hip%2BHinge%2BPole.jpg" width="271" /></a></div>
<br />
<br />
<div class="MsoNormal">
Start by doing hip hinges holding a rod held at hips and
head to groove hip hinge pattern – you should feel it in hamstrings (back of
your leg) and butt! Also notice how the knees do NOT move forward over the toes
showing that all the movement is occurring at the hip joint. <span style="mso-spacerun: yes;"> </span>Do NOT progress until you are reps like this
correctly and have fully grooved the movement pattern.<o:p></o:p></div>
<div class="MsoNormal" style="tab-stops: 80.35pt;">
<span style="mso-tab-count: 1;"> </span><o:p></o:p></div>
<div class="MsoNormal">
Next drop the rod and pick up the kettlebell holding it to
your chest and repeat the hip hinge – if you feel it in your back you are doing
something wrong!<span style="mso-spacerun: yes;"> </span>See the picture
below:<o:p></o:p></div>
<br /><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-plOLzw9pXUw/V4KZFLijvZI/AAAAAAAAAdk/kzHIyXj51r8a293yh3CxEnZ1EzvimGswACPcBGAYYCw/s1600/Hip%2BHinge%2BKettlebell%2BChest.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="272" data-original-width="208" src="https://3.bp.blogspot.com/-plOLzw9pXUw/V4KZFLijvZI/AAAAAAAAAdk/kzHIyXj51r8a293yh3CxEnZ1EzvimGswACPcBGAYYCw/s1600/Hip%2BHinge%2BKettlebell%2BChest.jpg" /></a></div>
<br />
<br />
<div class="MsoNormal">
To insure you really feel the proper mechanics put toes/ball
of foot up on thin board which forces weight into heels and repeat movement –
you should really feel it now in hamstrings and glutes and be hinging NOT
squatting!<span style="mso-spacerun: yes;"> </span>This should really help to
lock in the right technique.<span style="mso-spacerun: yes;"> </span>See
picture below:<o:p></o:p></div>
<br /><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-CTRNeJIHIHk/V4KZH4oDgzI/AAAAAAAAAdk/oAitR8ojR3cOpLxZGBpt4V2Ztmkrf7qiQCPcBGAYYCw/s1600/Hip%2BHinge%2BToes%2Bon%2BBoard.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="249" data-original-width="175" src="https://4.bp.blogspot.com/-CTRNeJIHIHk/V4KZH4oDgzI/AAAAAAAAAdk/oAitR8ojR3cOpLxZGBpt4V2Ztmkrf7qiQCPcBGAYYCw/s1600/Hip%2BHinge%2BToes%2Bon%2BBoard.jpg" /></a></div>
<br />
<div class="MsoNormal">
Then progress to kettlebell deadlift – stand over kettlebell
with bell between heels – hip hinge (do NOT squat) to grip kettlebell handle
with arms straight and shoulder retracted.
Stand-up squeezing glutes and drive hips forward but do not
hyperextend. Repeat until they have
this movement grooved. See picture
below:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-_O8tObsn5H0/V4KZMVzVXcI/AAAAAAAAAdk/Fkfqc8X_7p8kKTqQvA6ruEH-Jx4Pc801QCPcBGAYYCw/s1600/Deadlift%2BBottom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="265" data-original-width="207" src="https://3.bp.blogspot.com/-_O8tObsn5H0/V4KZMVzVXcI/AAAAAAAAAdk/Fkfqc8X_7p8kKTqQvA6ruEH-Jx4Pc801QCPcBGAYYCw/s1600/Deadlift%2BBottom.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://2.bp.blogspot.com/-R07qvoxUCZ4/V4KZORj5_EI/AAAAAAAAAdk/zocZnQF-Uc4loEp38pyY-AXayTYlB8jlwCPcBGAYYCw/s1600/Deadlift%2BTop.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="327" data-original-width="127" height="320" src="https://2.bp.blogspot.com/-R07qvoxUCZ4/V4KZORj5_EI/AAAAAAAAAdk/zocZnQF-Uc4loEp38pyY-AXayTYlB8jlwCPcBGAYYCw/s320/Deadlift%2BTop.jpg" width="124" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once you have mastered the deadlift you are ready to do
swings! Start with kettlebell on the
floor in position like you are going to hike a football then hip hinge with back flat, hips back knees NOT
flexed forward with hands holding top of kettlebell handle in hook grip and
head in neutral position. Head neutral
shoulder back and down with lats tight like the picture below.</div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-GoOlVJKBm5A/V4KZRDj1AbI/AAAAAAAAAds/lqzpyeBDuJA77fGuHYzXHS80cEv5ltadACPcBGAYYCw/s1600/Kettlebell%2BHike%2BPosition.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="240" data-original-width="228" src="https://4.bp.blogspot.com/-GoOlVJKBm5A/V4KZRDj1AbI/AAAAAAAAAds/lqzpyeBDuJA77fGuHYzXHS80cEv5ltadACPcBGAYYCw/s1600/Kettlebell%2BHike%2BPosition.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
“Hike” kettlebell back between legs bracing core so that
kettlebell is ABOVE the knees! Should brace core as kettlebell hits bottom
position and drawn in belly button slightly.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-f_VH79m6CLw/V4KZTO4vblI/AAAAAAAAAds/eRDeceSvRa8fpp3Bj4Y1VltKpdhuKaHywCPcBGAYYCw/s1600/Kettleble%2BHike%2BBetween%2BLegs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="303" data-original-width="217" src="https://4.bp.blogspot.com/-f_VH79m6CLw/V4KZTO4vblI/AAAAAAAAAds/eRDeceSvRa8fpp3Bj4Y1VltKpdhuKaHywCPcBGAYYCw/s1600/Kettleble%2BHike%2BBetween%2BLegs.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then extend the hips – arms DO NOT lift kettlebell – they go
up from the hip snap – keep shoulders down and retracted and lats tight – bell
should not rise above shoulders.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-TBLt36VH_yQ/V4KZV1j6kuI/AAAAAAAAAds/6NI7at46HcUaIGN4L2Il3yTxt14-KQlXQCPcBGAYYCw/s1600/Kettlebell%2BSwing%2BTop%2BPosition.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="379" data-original-width="200" height="320" src="https://1.bp.blogspot.com/-TBLt36VH_yQ/V4KZV1j6kuI/AAAAAAAAAds/6NI7at46HcUaIGN4L2Il3yTxt14-KQlXQCPcBGAYYCw/s320/Kettlebell%2BSwing%2BTop%2BPosition.jpg" width="168" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let kettlebell fall back and as it reaches the hips hinge
the hips back again.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At end of swing replace bell in front of body in hike
position THEN relax body and release bell – VERY important to keep hinge
position and brace until bell is back in starting position. To see a great video on this progression
click here: <span class="MsoHyperlink"><a href="https://www.youtube.com/watch?v=GYHbu2LRqD0">https://www.youtube.com/watch?v=GYHbu2LRqD0</a></span>
This video made by Mike Boyle is one of the best there is to teach a kettlebell
swing progression.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Once you have mastered the swing movement begin to link your
breathing with the movement: Inhale as
you swing down and exhale sharply at top of swing. Remember to brace you core as you hit the
bottom of the swing. Recommended
starting weights are about 36lbs for men and 25 pounds for woman or if you have
access to kettlebells marked in kilograms use 12 for woman and 16 for men. Then slowly progress. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Once you have the movement do big sets of 20 – 40 reps and
build to the point where you can complete 200 – 300 repetition in a workout 2 –
3 days per week. When you get here
you and everyone around you will start to notice a difference!<o:p></o:p></div>
<br />Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-77933361152682798072023-10-29T00:30:00.001-04:002023-10-29T00:30:00.147-04:00The Benefits of Theragun Percussive Therapy!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPyOdH4zSaMS0hjf2a4GSHXavyNHrc0Re66qw-xBFfFUUcEhKHx655HJx7DW9_3OYGMpqi_UOshHNYtqb9a993jV-JrBzZ-A2K8i1Mc3FmcMBXMe-ou3Nxr-lGuklntoY1zdYgNghxNXFbGpTae0x6SuFUkCtnNV-Dq3HoHs26zJANgOlxpD0runa6EhUl/s879/Theragun%20Difference%20Picture%2010-17-20.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="441" data-original-width="879" height="322" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPyOdH4zSaMS0hjf2a4GSHXavyNHrc0Re66qw-xBFfFUUcEhKHx655HJx7DW9_3OYGMpqi_UOshHNYtqb9a993jV-JrBzZ-A2K8i1Mc3FmcMBXMe-ou3Nxr-lGuklntoY1zdYgNghxNXFbGpTae0x6SuFUkCtnNV-Dq3HoHs26zJANgOlxpD0runa6EhUl/w640-h322/Theragun%20Difference%20Picture%2010-17-20.png" width="640" /></a></div><br /><p style="text-align: left;"><span style="background-color: white; color: #666666; font-family: arial; font-size: large;">Percussive therapy has actually been around for a long time, but it was reinvented thanks to the invention of the Theragun. Most of us have seen or experienced a massage where a therapist delivers rapid taps to the body and know how good this can feel.</span></p><p><span style="background-color: white; color: #666666; font-family: arial;"><span style="font-size: medium;">Theragun is the world’s first handheld Percussive Therapy Device. Percussive Therapy can be defined as the rapid and repetitive application of pressure perpendicular to the body. This percussive stimulus produces tissue pressure and vibration. The stimulation distracts the brain from pain while delivering deep and effective treatment every time you use it.</span></span></p><p><span style="background-color: white; color: #666666; font-family: arial;"><span style="font-size: medium;">The amplitude and frequency with which the Theragun comes on and off the body keeps the brain from acclimating to the stimulus so it keeps working over time. Amplitude is how far the head of the Theragun moves with each revolution and frequency is how many times per second a revolution is completed. Amplitude and frequency combined with how much pressure the user or therapist applies determines the level of tissue vibration, pressure and percussive stimulus.</span></span></p><p><span style="background-color: white; color: #666666; font-family: arial;"><span style="font-size: medium;">Theragun Percussive Therapy is massage reinvented. Theragun percussive therapy devices are calibrated with a 16mm amplitude and 40 times per second frequency to reach deep into muscles and stimulate heat and blood flow - helping to bring oxygen in and flush waste products out - improving the health and function of your muscles. Theragun devices reach 60% deeper into muscle than the typical massage gun. This means greater therapeutic benefits!</span></span></p><div class="separator" style="background-color: white; clear: both; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><p class="MsoNormal"><span style="font-family: arial; font-size: large;">Another great feature of Theragun products is their triangular handles which allow a person to self-administer a customized level of percussive stimulus to almost any area of their body without the need for another person!</span></p></div><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><b><span style="line-height: 14.124px;"><span style="font-family: arial;"><span style="font-size: medium;">Proven benefits of Percussive Therapy include:<o:p></o:p></span></span></span></b></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="line-height: 14.124px;"><span style="font-family: arial;"><span style="font-size: medium;">Decreased soreness and stiffness<o:p></o:p></span></span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="line-height: 14.124px;"><span style="font-family: arial;"><span style="font-size: medium;">Increased blood flow<o:p></o:p></span></span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="line-height: 14.124px;"><span style="font-family: arial;"><span style="font-size: medium;">Maximizes warm-up and recovery<o:p></o:p></span></span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="line-height: 14.124px;"><span style="font-family: arial;"><span style="font-size: medium;">Decreased Lactic Acid<o:p></o:p></span></span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="line-height: 14.124px;"><span style="font-family: arial;"><span style="font-size: medium;">Enhanced recovery between work sets and intervals allowing a better workout<o:p></o:p></span></span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-family: arial; font-size: large;">Ideally Theragun should be used before, during and after your workout. To learn more about Percussive Therapy and Theragun see a Workout Anytime Coach! To get a sense of how the Theragun works check out this short video: </span><span style="font-family: arial; font-size: large;"> </span><span style="font-family: arial; font-size: large;"> </span><a href="https://youtu.be/TCn0dtnhknM" style="color: #2288bb; font-family: arial; font-size: large; text-decoration-line: none;">https://youtu.be/TCn0dtnhknM</a></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="line-height: 17.12px;"><o:p><span style="font-family: arial;"><span style="font-size: medium;"> </span></span></o:p></span></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-62082154927662363902023-10-22T10:30:00.001-04:002023-10-22T10:30:25.088-04:00How Much Exercise Does It Take to Burn Off Halloween Candy?<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6g0p3NCv-qKaC5OviPxinoivCoYyhUm0Owj6UhDfS0AMx_KB41Ik_F03nh7F0MmgH2MYj8_jaLPeUyC0IbKMFdehC7O1sE4xRG7G4G_vAnW47L9X7T3sEd3yLbkaePu_PsQeuyD18dj8YPfKT8YR7iocjF0VBtPVE4ZYe9Sw5MnOlFmNV8zhSuC8-pSSn/s940/Halloween%20Candy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="626" data-original-width="940" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6g0p3NCv-qKaC5OviPxinoivCoYyhUm0Owj6UhDfS0AMx_KB41Ik_F03nh7F0MmgH2MYj8_jaLPeUyC0IbKMFdehC7O1sE4xRG7G4G_vAnW47L9X7T3sEd3yLbkaePu_PsQeuyD18dj8YPfKT8YR7iocjF0VBtPVE4ZYe9Sw5MnOlFmNV8zhSuC8-pSSn/w640-h426/Halloween%20Candy.JPG" width="640" /></a></div><br /><p style="text-align: left;"><span style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: x-large;">In the big picture of weight loss it is not what we do on the occasional holiday that really determines our weight - it is the week in week out eating and drinking habits that determine our weight.</span><span style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: x-large;"> </span><span style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: x-large;">That being said if you are not careful you can eat/drink a ton of calories in one day which then turns into weeks of too many calories during the holidays starting with Halloween.</span></p><p style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">The key is to plan and know what you are eating!</span><span style="font-family: Arial, sans-serif;"> </span><span style="font-family: Arial, sans-serif;">Candy can be confusing because of all the different snack sizes that are so prevalent during Halloween.</span><span style="font-family: Arial, sans-serif;"> </span><span style="font-family: Arial, sans-serif;">It is very easy to assume because you are eating snack size candy that it is not that bad, and this is true if you are not eating many pieces!</span><span style="font-family: Arial, sans-serif;"> </span><span style="font-family: Arial, sans-serif;">Before you eat candy see how many calories you are eating – it takes less than a minute to google calorie, sugar, and fat content for just about any common Halloween Candy.</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-family: Arial, sans-serif;"><b><span style="font-size: large;">Here are some examples:</span></b></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">Nestle’s Crunch Bar (60 calories)</span><span style="font-family: Arial, sans-serif;"> - </span><span style="font-family: Arial, sans-serif;">6 minutes of brisk aerobic exercise to burn off!</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">Kit Kat Bar (70 calories)</span><span style="font-family: Arial, sans-serif;"> - </span><span style="font-family: Arial, sans-serif;">8 minutes of brisk aerobic exercise to burn off!</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">4 Snickers Mini Bar (170 calories)</span><span style="font-family: Arial, sans-serif;"> - </span><span style="font-family: Arial, sans-serif;">18 minutes of high intensity exercise to burn off!</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">Full Size Twix Bar (80 calories)</span><span style="font-family: Arial, sans-serif;"> - </span><span style="font-family: Arial, sans-serif;">6 minutes of continuous kettlebell swings to burn off!</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">4.2 Oz Candy Corn (450 calories)</span><span style="font-family: Arial, sans-serif;"> - </span><span style="font-family: Arial, sans-serif;">4 – 5 miles of walking to burn off!</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">2 Peanut Butter Cups (210 Calories)</span><span style="font-family: Arial, sans-serif;"> - </span><span style="font-family: Arial, sans-serif;">2 miles of running to burn off!</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-family: Arial, sans-serif;"><span style="font-size: large;">Eating a little candy is no big deal, BUT if you are not watching how many pieces/containers you eat you can quickly rack up a ton of calories that would take more than an hour of vigorous exercise to burn off!</span></span></p><p class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: large;"><span style="font-family: Arial, sans-serif;">Plan your candy intake and know what you are going to eat and enjoy it!</span><span style="font-family: Arial, sans-serif;"> </span><span style="font-family: Arial, sans-serif;">The other key is have candy after a meal so you are not really hungry – candy and hunger make for a really bad combination!</span></span></p><div><span style="font-family: Arial, sans-serif; font-size: 12pt;"><br /></span></div>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-32045208884188297052023-10-14T11:06:00.002-04:002023-10-14T11:07:43.783-04:00Mushrooms - Key for Improved Health, Longer Life, and Increased Exercise Capacity!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE8oawgiuV61DzCXAV-OvKIjoVtL_fe5943v-N-y55cSb_3uEHwg0qWKSkmX0UJYx6G9k2KWuYNTwH3vwQrEdORviPivzRY0ATHrPOMsZo37nhTEg5amVAz6051sUaI7gw0ZQ3DrWavNJpaLHiq4OAIMa_YJqnwqM61irVg9S3cbrPPaantUCeCK4fgmev/s413/Mushroom%20Snip.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="261" data-original-width="413" height="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE8oawgiuV61DzCXAV-OvKIjoVtL_fe5943v-N-y55cSb_3uEHwg0qWKSkmX0UJYx6G9k2KWuYNTwH3vwQrEdORviPivzRY0ATHrPOMsZo37nhTEg5amVAz6051sUaI7gw0ZQ3DrWavNJpaLHiq4OAIMa_YJqnwqM61irVg9S3cbrPPaantUCeCK4fgmev/w400-h253/Mushroom%20Snip.png" width="400" /></a></div><br /><p></p><p><span style="font-size: 14pt;">Multiple
studies have confirmed amazing benefits to the regular consumption of mushrooms:</span></p><p>
</p><p class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt; line-height: 107%;">Eating two or more servings of
mushrooms each week has been shown to reduce your risk of cognitive impairment
by more than 50%.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt; line-height: 107%;">Regular mushroom consumptions boosts your
immune system and reduces your risk of infections.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt; line-height: 107%;">Mushrooms can boost cardiovascular
health by reducing oxidative stress, inflammation and lipid peroxidation.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt; line-height: 107%;">Mushrooms can help improve
atherosclerosis (hardening of the arteries).<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt; line-height: 107%;">Mushrooms can help protect skin and
mitochondrial DNA from UV-Related damage.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt; line-height: 107%;">Mushrooms can promote eye health and
protect against age-related macular degeneration (AMD) and vision loss by
reducing free radicals in the retina.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-size: 14pt; line-height: 107%;">Mushrooms can protect and maintain
the health of your central nervous system by promoting neuronal steam cell differentiation.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 14pt; line-height: 107%;">Mushrooms can lower your risk of
cancer – including breast and prostate cancer.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 14pt; line-height: 107%;">Regular mushroom consumption has been
shown to lower all cause mortality.<o:p></o:p></span></p>
<p class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -0.25in;"><!--[if !supportLists]--><span style="font-size: 14pt; line-height: 107%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">10.</span></span><span style="font-size: 14pt; line-height: 107%;">Mushrooms can dramatically boost
exercise capacity.<span style="mso-spacerun: yes;"> </span>The supplement Peak 02,
which combines six forms of organic mushrooms, has been shown to improve oxygen
utilization and work capacity!<span style="mso-spacerun: yes;"> </span>Research
on Peak 02 shows it significantly increased peak power, maximum oxygen consumption
and lowered lactate levels in response to intense exercise.<span style="mso-spacerun: yes;"> </span>For more information go to <a href="https://youtu.be/Fw3ld1M2QOs?si=O1oLA__Ag7pEquag">https://youtu.be/Fw3ld1M2QOs?si=O1oLA__Ag7pEquag</a>
<span style="mso-spacerun: yes;"> </span>Peak 02 can be purchased on Amazon and
is a very reasonably priced option!<o:p></o:p></span></p>
<p class="MsoNormal"><b><span style="font-size: 14pt; line-height: 107%;">Key
Mushroom Compound<o:p></o:p></span></b></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">While there
are many beneficial phytochemicals in mushrooms one that is particularly potent
and relevant is called Ergothione.<span style="mso-spacerun: yes;"> </span>Ergothione
is a powerhouse for promoting health and longevity.<span style="mso-spacerun: yes;"> </span>Out of 112 measure plasma metabolites, ergothione
is the one most associated with lower risk of heart disease, stroke and death
of all causes.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Scientists
have discovered that we actually have a specific transporter for Ergothione which
suggests that we are designed to eat mushrooms which are the source of this
potent compound!<span style="mso-spacerun: yes;"> </span>While all edible
mushrooms have significant Ergothione levels – Porcini, Shiitake, Oyster,
Maitake, King Oyster, and Lion’s Mane varieties contain the highest levels.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 14pt; line-height: 107%;">Cooking mushrooms
actually boosts the absorption of key mushroom compounds – and Ergothione levels
are NOT affected by cooking.<span style="mso-spacerun: yes;"> </span>So, make
sure to eat your mushrooms! <o:p></o:p></span></p>
<p class="MsoListParagraph"><span style="font-size: 14pt; line-height: 107%;"><o:p> </o:p></span></p><br /><p></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-39072336841480667462023-10-08T12:29:00.005-04:002023-10-08T12:29:45.281-04:00How to Prevent Sleep Problems from Fall Time Change!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYP1IpMXypp1j-nsVcoYaVJ2HJTESW2G7sxYqXlaclxlECwUhUSM31ycSnYdKO8N97Ubuw6eqhNAo-na7AwZWcElqB8om3QwvK5mqGZ5Xlk2llPYeN5Mx6fyQ-cng0RuV327y_R9oiWNqSxpuZgj-jxEkvEABg4b7LQCqKaBR39jw9QCwwuYzRUYUJ3Wng/s372/Fall%20Time%20Change%20Picture.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="372" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYP1IpMXypp1j-nsVcoYaVJ2HJTESW2G7sxYqXlaclxlECwUhUSM31ycSnYdKO8N97Ubuw6eqhNAo-na7AwZWcElqB8om3QwvK5mqGZ5Xlk2llPYeN5Mx6fyQ-cng0RuV327y_R9oiWNqSxpuZgj-jxEkvEABg4b7LQCqKaBR39jw9QCwwuYzRUYUJ3Wng/w400-h243/Fall%20Time%20Change%20Picture.png" width="400" /></a></div><br /><p></p><p><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">It’s that time of year again – on November 5th we will be setting our clocks back one hour. Resetting clocks in devices is simple. </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Unfortunately, your body clock is not nearly as easy to reprogram.</span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">This comes with some serious health consequences.</span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="background-color: white; color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">An hour time shift does not seem like a lot, but your body runs on a tight schedule and this one-hour change throws us off.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Scientists have documented that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to an a much higher rate of attacks and car accidents. Although we gain an hour to sleep during the fall time change – the change throws off the sleep cycle and that is where all the problems come from.<o:p></o:p></span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Over the last 20 years, scientists have documented that, in addition to the master clock in our brains, every cell in our body has a circadian rhythm and time-keeping mechanism. The body and cell’s circadian rhythm help regulate important functions such as sleep and metabolism. And increasingly, there's evidence that when our habits — such as when we eat and sleep — are out of sync with our internal clocks, it can harm us.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">When we disrupt our routines with erratic sleep or eating habits, it can increase the risk of metabolic disease. For instance, overnight shift workers are at much higher risk of developing diabetes and obesity. Research also shows that kids who don't have set bedtimes and mealtimes are also more likely to become overweight.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">As days get shorter with less daylight, it's easy to fall into bad habits, and regulating light exposure is key to regulating circadian rhythm.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Maximize Exposure to Bright Light During the Day<o:p></o:p></span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Maximize your exposure to daylight in the morning hours since it gets dark so early in the evening. </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">This simple step is every bit as powerful as avoiding blue light at night.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Ideally get outside immediately upon waking – just five minutes of outside light can do the trick!</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Outdoor sunlight is about 1500 lux on a cloudy and 100,000 lux on a sunny day while indoor lighting typically maxes out at 500 lux!</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Bright OVERHEAD light is the primary signal to shut-down melatonin production and wake up.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">If it is too cold to go outside consider buying a 10,000-lux UV free light – ideally one that you can set to shine down on your face from above you.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Minimize Evening and Nighttime Light</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Exposure to light and electromagnetic fields from computers, phones, tablets, and T.V.’s all act as a stimulant, so it is important to minimize nighttime light exposure and blue light exposure in particular.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Blue light comes from artificial lighting.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Blue wavelengths – which are beneficial during daylight hours because they boost attention, reaction times, and mood – are disruptive at night.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Energy efficient lighting is packed with blue light as are our electronics.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Turn off lights or dim them as much as possible.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">If you must use a computer or your phone install blue light filtering programs on both that will adjust the amount of blue light emitted by your computer, phone, and tablets.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Flux – </span><a href="https://justgetflux.com/" style="color: #2288bb; font-family: Arial, sans-serif; font-size: 12pt; text-decoration-line: none;"><span style="color: #333333;">https://justgetflux.com</span></a><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> is a free program for your laptop or tablet and the Twilight app for your phone.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Both allow you to set times and adjust blue light output of your devices automatically based on time of day!</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">You can also buy blue blocking glasses to use in the evening.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">This may seem gimmicky but there is very well-done research supporting the effectiveness of reducing blue light in the evening through these and other measures!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">For night-time bathroom trips use a red-light nightlight as redlight does NOT disrupt sleep which is why you see it used by the military on ships and submarines!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Avoid Alcohol!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Alcohol intake is extremely disruptive to sleep and for many just eliminating it results in much higher sleep quality within a week.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Consider cutting down or completely eliminating alcohol intake particularly during the work week!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Stop all food and beverage by 8pm!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Ideally stop all food and beverage intake 3 hours before bed – late food intake can create digestive issues and late beverage intake can force bathroom trips disrupting your sleep.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Stay on a consistent sleep/wake cycle!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Get up and go to bed at the same time each day – this trains the body and mind.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">It is NOT a good idea to sleep in on weekends – this just disrupts your circadian rhythm.</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Minimize Caffeine intake after 10am!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">There are slow and fast caffeine metabolizers and if you are a slow metabolizer it is critical to stop any and all caffeine intake by 10am!</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Exercise!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Yes – it’s true – for many a consistent exercise habit will dramatically improve sleep quality and duration!</span></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><b><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">Finish your morning shower with a cold shower!</span></b></p><p class="MsoNormal" style="background: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: 13.2px; line-height: normal; vertical-align: baseline;"><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">While this may seem unpleasant at first cold showers dramatically ramp up the secretion of norepinephrine which is the brains primary stimulant.</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;">See this blogpost for the many benefits of cold showers:</span><span style="color: #333333; font-family: Arial, sans-serif; font-size: 12pt;"> </span><a href="http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html" style="color: #2288bb; font-family: Arial, sans-serif; font-size: 12pt; text-decoration-line: none;">http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html</a></p>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0tag:blogger.com,1999:blog-6971988511557322435.post-71023091128002418782023-10-01T08:26:00.001-04:002023-10-01T08:26:09.322-04:00Your Genetics are NOT Your Destiny!<p style="text-align: center;"> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnM0IPgVEOsvJmQS6hHyguQZCjGWA1IKforMBAm3tMZUxb6qG8XPWjvQNeX8iWL1YctRK6N6FYqV7Ao85qR4bPYnYbAbsbK9refqfjgGR0_KsaUEgezI5SjW6YiwSxs2Kyl2zV8E3LjOV99ykYa8juDY1IajW7vxq9dW6cyWaHdGiejBQxp_TXNATQNa7W/s810/Genetics%20Snip.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="729" data-original-width="810" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnM0IPgVEOsvJmQS6hHyguQZCjGWA1IKforMBAm3tMZUxb6qG8XPWjvQNeX8iWL1YctRK6N6FYqV7Ao85qR4bPYnYbAbsbK9refqfjgGR0_KsaUEgezI5SjW6YiwSxs2Kyl2zV8E3LjOV99ykYa8juDY1IajW7vxq9dW6cyWaHdGiejBQxp_TXNATQNa7W/s320/Genetics%20Snip.png" width="320" /></a></div><div style="text-align: left;"><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;"><br /></span></div><div style="text-align: left;"><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;">We all see and experience the reality of </span><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;">how genes from our parents produce specific characteristics such as eye color, hair color, height, weight, etc. </span><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;">Based on this experience most of us conclude that our genes determine our destiny, but is that really true?</span><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;"> </span><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;">The short answer is an emphatic NO.</span><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;"> </span><span style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif; font-size: large;">While there are genetically determine characteristics that not alterable and fixed from birth, gene expression is actually quite variable and changes based on your lifestyle.</span></div><p></p><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">The process of gene expression is what determines which genes are actually expressed by cells in your body. The key to gene expression is <i>epigenetics</i> which consists of physiological mechanisms that silence or activate genes, and encompasses process which alter gene function without changing the sequence of nucleotide base pairs of our DNA. There are many such physiological processes which are activated by changes in our environment caused by many factors including exercise, diet, medications, sunlight, smoking, meditation, etc. <o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">All of your lifestyle choices play into your risk of disease through epigenetics. Nearly all cancers, respiratory illnesses, autoimmune disorders, and cardiovascular disease are controlled through epigenetic changes. Simply put – genes load the gun but the environment (your lifestyle) pulls the trigger!<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Most disease-causing gene expression is activated by epigenetic factors meaning you CAN control it! In fact, the Centers for Disease Control states that genetics account for only 10% of diseases.<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><b><span style="font-size: medium;">Transgenerational Inheritance of Epigenetic Change<o:p></o:p></span></b></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Amazingly epigenetic changes that occur in one generation can be passed down to future generations. For example, it is known that changes in fertility initially causes by chemical exposure caused epigenetic changes can be handed down to the next generation. This is also true of traumatic experiences. <o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Characteristics of a parent’s sensory environment that occur before conception can remodel the sensory nervous system and neuroanatomy in future conceived generations. An example of this is the fact that descendants of holocaust survivors show abnormal stress hormone levels which put them at greater risk for post-traumatic stress disorder and depression.<o:p></o:p></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><b><span style="font-size: medium;">Lifestyle Choices Count for you AND the next Generations<o:p></o:p></span></b></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;"><br /></span></div><div class="MsoNormal" style="background-color: white; color: #666666; font-family: "Trebuchet MS", Trebuchet, Verdana, sans-serif;"><span style="font-size: medium;">Realize that the air we breathe, the food we eat, the thoughts we allow, the toxins to which we are exposed, and the experiences we undergo may be passed on to our descendants<b>. Our genes are not our destiny – the choices we make are!</b></span></div>Greg Maurer - VP of Fitness - Workout Anytimehttp://www.blogger.com/profile/10019726908227100152noreply@blogger.com0