Healthy B.P.M.

My students and I were having a discussion today about resistance training and steroids. Which brought me to this and I’m just caring and sharing. In no way am I suggesting that you try this.

There has been a major buzz recently about Human Growth Hormone (HGH). This hormone is naturally produced by the pituitary gland in the brain and it is responsible for the growth and maintenance of healthy cells in practically every part of the body. As we age, we produce less and less HGH. This drop in HGH levels leads to some common signs of aging such as wrinkles in the skin, loss of bone density, hair loss, and a decrease of lean muscle tissue. Recent medical studies have shown that HGH, when taken as an adult, can halt or even reverse many of these effects.

There are many ways to supplement your HGH level. You can get a prescription from your doctor for injections of pure Human Growth Hormone or you can take an over-the-counter supplement designed to raise your body’s natural production of HGH. These supplements come in capsule form, effervescent tablets, sprays, and powders.

In order to combat these symptoms of aging, some people undergo a process called Human Growth Hormone replacement therapy. This procedure can involve the injection of HGH beneath the skin or the ingestion of HGH Releasers, which combine amino acids and vitamins that help the body produce more HGH.

However, the remarkable benefits of HGH treatment are not risk-free. Use of HGH injections or supplements can produce some disturbing side effects. Some of these side effects include enlarged heart or kidneys, onset of diabetes, hypoglycemia, carpal tunnel syndrome, stiff muscles and joints, numbness in the hands, nightmares, fatigue, high blood pressure, and tenderness or pain at the site of injection (only when used subcutaneously).

Before beginning any supplement program, it is always wise to consult with your doctor. In addition to the above common side effects, some patients have an allergic reaction to ingredients in HGH supplements. Signs of allergic reaction include tightness in the chest or throat, chest pain, skin rash or hives, or swollen or itchy skin. Be aware of these possible signs of allergic reaction and immediately alert your healthcare professional or contact emergency medical personnel if

such signs appear.

One type of anti-aging supplement that may have some serious promise is HGH, or hormone replacement. While its far too early to tell, from what I’ve read and heard it looks like a treatment with HGH pills could have a lot of anti-aging effects. Unfortunately, its going to be awhile before its effect on adults in an anti-aging supplement capacity is going to be fully studied and understood. And again, please don‘t try this at home.

After a day like today, or should I say a week like I’ve had, I could use something to soothe my nerves. Yes a triple chocolate cheesecake and a dirty martini would be great, but I’ll pass. I was searching for a bath oil recipe from my aromatherapy days and came across this info on Kava Kava.

Kava Kava, is native to the South Pacific. It is commonly used to make kava tea to induce relaxation, and improves mental function as well. It acts in the same way as an antidepressant, without the side effects. It’s frequently used to treat nervous tension, depression and anxiety disorders, particularly agoraphobia and social phobias. It is also said to be extremely helpful for treating insomnia. The components in this herb are known to relieve muscle spasms as well as for treating Restless Leg Syndrome (RLS).

This herb also provides the body with pain-relief; antiseptic and anti-inflammatory protection, particularly in the urinary tract. Herbalists often recommend this herb to treat urinary tract infection, headaches, and toothaches. As an anti-inflammatory, kava is believed to help relieve arthritis, gout and rheumatism. Used externally, it may also be used to relieve joint pain. Used as a tonic, kava is also said to stimulate the gastrointestinal tract, easing indigestion. Wow this must be how you spell relief!

Kava is available in tablet, capsule, and extract form. The recommended dosage is one capsule, one to two times each day with water at mealtimes, particularly in the evening. Those who suffer with Parkinson’s disease should avoid kava, as it may worsen muscular weakness. Pregnant or nursing women should not take this product. Kava should not be taken on a daily basis for longer than three months, as long-term use may cause severe liver damage. Excess use may cause stupor, and it should be used only occasionally to relieve periods of stress or sleeplessness. Kava should never be taken after consuming alcohol. Those who are taking antidepressants or sleeping pills should avoid kava.

Consult a physician before taking kava if you use oral contraceptives, anti-seizure medications, HIV drug prescriptions, anticoagulants or any prescriptions. Kava should be avoided for two weeks prior to any elective surgery. Chronic use may produce dry skin, labored breathing, alteration of red and white blood cell counts. If any of these symptoms appear, discontinue taking it immediately. How’s that for food for thought?

If you’re new or a vet with resistance training, here’s a short list of bodybuilding fallacies you may have heard. Some I agree with and some not. Keep in mind that safety is always first and you should seek advice from a qualified professional before you get started. Key word here, qualified.

12 Rep Rule

Most weight training program include these many repetitions for gaining muscle. This approach often doesn’t provide enough tension for effective muscle gain. High tension e.g. heavy weights gives more chance of larger muscle, leading to maximum gains in strength. Greater tension boosts muscle size by generating the structures around the muscle fibers, also improving endurance. The standard prescription of eight to 12 repetitions provides a balance but by just using that program all of the time, you don’t generate the level of resistance that you get by using heavier weights and lesser reps. Change the number of reps and adjust the weights to stimulate all types of muscle growth. My opinion: OK, I can agree with that one.

Three Set Rule

The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be based on your goals and not on a half-century old rule. The more repetitions you, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal. My opinion: Again it depends on whether your goal is strength, mass or endurance.

Three to Four Exercises Per Group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group you’re not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps. My opinion: I couldn‘t disagree more. Multiple exercises per group allows you to hit the muscles at different angles. This provides greater gains in strength and size.

My Knees, My Toes

Standard advice says you “shouldn’t let your knees go past your toes.” Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat. But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back. Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor. My opinion: How about working on both, keep your body upright and your knees over your toes.

Lift weights, Draw Abs

The truth is the muscles work in groups to stabilize the spine. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted. My opinion: I hardly think that by contracting my biceps arm or leg muscles that my spine will be thoroughly protected. Draw abs in.

From the very start, we’ve been used to eating many different food products and beverages. And most or all of these food products and beverages contain harmful chemicals. No surprise there huh? Although the body has its own way of removing unwanted toxins in the body, sometimes a build up of these harmful chemicals or acids are inevitable. And this results in an enormous amount of chemicals or acids in the body.

Different fluids are found inside the human body. The cells inside the body are often affected by the pH level. The pH level is the measurement of acid-alkaline in the body. The body has its own way of managing the so-called pH level; and when it is unable to do so properly, the imbalance affects the whole body. If you experience stress, tiredness, excess weight, fatigue, aches, pains, poor digestion, and other serious disorders, the pH level inside your body may be too acidic. Which means that most of our bodies are too acidic.

Here’s how these dastardly condition are created: ingesting acids, creation of acids, and improper acid elimination. The acidic foods we ingest are, dairy, processed sugar, meat, alcohol, coffee, and that is a short list. These foods overload the body’s ability to neutralize all the acids. Acidifying toxins are created by microforms and pathogens inside the body. If the body is too acidic, yeasts, microforms, and bad bacteria proliferate. These live organisms create even more toxins, and add up to the already acidic environment.

Some acids are strong, while some are weak. Acid build up occurs when the body systems which eliminate the acids are not functioning properly, and are compromised. Many systems in the body buffer acids which includes mineral reserves, breath, and fat.
Acids are considered toxins, and these toxins need to be removed through detoxification. You have to aid your body in the detoxification process especially when it is not functioning well. Before we go any further, the liver and kidneys are the detoxifying organs in the body.

If you want to obtain a well-balanced pH, you must have a well-balance nutritional plan. It is wise to follow a detox plan which can greatly help you the detox process. This plan may or may not include commercial preparations to help you do this. A diet consisting of foods high in alkaline, proper supplementation, and hydrating the body properly can aid the body in detox.

There are also alkalizing products available in stores which augment the pH balance. A well-maintained and balanced pH level will prevent acid build up in the body. However, some are nothing more than glorified laxatives so please do some research. A credible detox program will not only help your body in the detox process, but will also help in balancing the pH level inside the body. Detoxification is best achieved through self discipline and determination. Which means changing certain things in your lifestyle. Don’t go willy nilly trying a bunch of things expecting to hit pay dirt. Always check with your primary care physician prior to starting any program.

If you wear a size 18 and you blow a bundle on designer size 8 dresses as motivation, you will probably end up feeling guilty, frustrated, and angry if you are not slinking around in it them a month from now. Reality dictates that you’ll do much better setting smaller and more achievable targets. If you must try the new-clothes strategy, go down a size at a time, and for Pete’s sake don’t buy anything you have to take out a second mortgage to pay for. Next point, stop the woe is me attitude. If you continue to be down in the dumps about your excess pounds, chances are you’ll be looking for the quick fix and turn to the fads.

What Not to Try
There are tons of weight-loss strategies that are guaranteed to backfire. Most of these fantasy fixes are not real world solutions, they’re not efficient, and they don’t target the right principle and the right frame of mind for losing weight. Just like leg warmers most of these plans are fads. As time passes and the popularity wanes, people will realize that the diet they have depended on is not reliable. In case you don’t know how to spot a fad, here’s what to look for.

You’re advised to skip meals. Some people abstain for religious purposes and I’m not going to touch that one at all. However, abstaining from food completely is not a healthy habit. It may even cause some serious complications especially for people with pre-existing health problems. Skipping meals can cause hypoglycemia, this means your blood sugar is really low. What can happen next is that you’ll probably eat twice as much when you eat again.

Dieting without exercise, or vice versa. Come on lazy bones, exercise isn’t just for body shaping. It’s important for proper blood circulation and the efficiency of other bodily functions. Start getting some exercise by running away from these kind of plans. People are born to move, but keep in mind, even exercise alone is not sufficient. Healthy eating and exercise go together like ice-cream and cake. Ok, scratch that one, but you get the point.

This is not so much a plan but a frame of mind. Putting off tomorrow what you can do today. There is no better time than now to start losing weight. Naturally if it’s Thanksgiving, Christmas Eve, or the start of your seven day cruise you can wait a few days. Those circumstances aside, delay tactics will not get you anywhere and will only make the problem worse. And, if you do come across a diet plan that suggests a certain timeframe for you to start losing weight, chances are, it’s a fad.

One more thing; stop being in such a hurry. Rely on the tale of the tape and not just the scale. The scale may be seem to be moving at a snails pace but it’s OK. If you’re losing weight slower than you would like, but are feeling energetic and positive about your efforts, then you are just doing fine.

Grigory Sadkhin is perhaps the most popular dietician in Brooklyn. His clients lose weight fast. His speed of lightening method involves two tiny metal balls that he tapes behind his client’s ears. Sadkhin says that all areas in connection with hunger are hidden behind the ears. What he does is a lot like accu-pressure. Sadkhin believes that by rotating the balls every two hours, you send a signal to your brain that you’re not hungry. Clients have to rub the balls in a circular motion to send that signal for 40 seconds every 2 hours, except when they’re sleeping. That’s the easy part.

The eating plan is questionable and for most people would be difficult to stick to. Check this out: Aside from water, clients are only allowed to consume two glasses of milk for two consecutive days. Then they are allowed several servings of fruits and vegetables. After that, they alternate every two days. They are also not allowed to eat anything before noon or after 6 p.m. An eating plan like that would send me straight to the cookie jar. Not only that, how healthy is a plan like that? Granted his clients are getting some protein from the milk and some vitamins and minerals, but you can only get so much fiber from fruits and vegetables. What’s wrong with whole grains?

My opinion aside, some have had success. One man lost 60lbs in 90 days. As with most weight loss plans the more weight you have to lose, the more you’ll drop, initially. After that it begins to taper. Other clients of Sadkhin who dropped big numbers in the beginning found themselves either cheating or being very tempted. Now you may say being tempted is no big deal, and you’re partially right. However, when the temptation is constantly in your face and you’re not doing anything about it that can be stressful. Too much stress leads to over production of cortisol and then you’re likely to hold on to pounds. Sounds kind of counterproductive doesn’t it?

Here’s what maintenance should look like on this plan:
On Mondays you’re supposed to fast. Thursdays you’re supposed to drink milk. And no eating after 6 and you’re supposed to exercise. Finally, exercise is mentioned, but why not until maintenance? This drives me crazy!!!!! Clients were probably too fatigued to workout because they weren’t eating enough. This plan has fad/gimmick written all over it. What’s most troubling is that the author of the plan is a registered dietician. Come on people slow and steady wins the race. How about a plan that you can live with for the rest of your life? If Mr. Sadkhin’s idea was to have clients lose weight rapidly as motivation to keep going, he didn’t quite think this one through. This isn’t the plan.

Fuel Hierarchy is the order of priority that the body follows for burning the fuels in food. Alcohol is at the top of the list. Our bodies have no place to store alcohol and our bodies also recognize alcohol as a toxin so it’s burned off first. Next comes protein, then carbohydrates and bringing up the rear is fat. After meals the mix or burn is mostly carbs and between meals it’s fat. Now this is where it get a bit tricky and scientific.

When fat burning is inhibited naturally we store fat and get fat. The ratio of fat and carbs in the mix are soooo important and are dictated by the existing levels of insulin in our blood. Hang in there with me. If insulin levels are low, like first thing in the morning when we wake up the fuel mix is mostly fat. This would be a great time to workout. Once you get into your workout zone you’d really be burning the fat. If insulin levels are high like after a high carbohydrate meal, ex pancakes and hash browns, you’ll burn mostly carbs and the fat will stay right where it is. This is not a summons to ditch the carbs ,just be particular about the ones you eat.

In overweight and insulin resistant people the fuel burn will tend to always be carbohydrate. This means the weight is more of a challenge to lose. The following recommendation almost blew me away. It sounds like so much food, however this is what the glycemic experts recommend. There suggestions are for small and average eaters. Never did figure out how they determined which was which. Oh well, it is food for thought. Get it?

Small Eaters should eat :

• Around 4 slices of bread or the equivalent (crackers, rolls, English Muffins)
• At least 2 pieces of fruit or the equivalent (juice, dried fruit, fruit in it’s own juice)
• About 1 cup of starchy cooked veggies (corn, legumes, potato, sweet potato)
• About 1 cup cooked cereal or grain food (breakfast cereal, cooked rice or pasta or other grains)
• At least 2 cups of fat-free or low fat milk or the equivalent (yogurt, ice-cream), including milk in your tea and coffee and with your cereal.

Small eaters be may be small framed females, have small appetites, do little physical activity and are probably on a diet. Now wait till you find out about average eaters.

Average eaters need to eat:

• Around 8 slices of bread (OMG!!) or the equivalent (crackers, rolls, English Muffins)
• About 4 pieces of fruit or the equivalent (juice, dried fruit, fruit in it’s own juice)
• 1 cup of starchy cooked veggies (corn, legumes, potato, sweet potato)
• At least 2 cups of cereal or grain food (breakfast cereal, cooked rice or pasta or other grains)
• 2 cups of fat-free or low fat milk or the equivalent (yogurt, ice-cream

Yesterday was breakfast and lunch, today dinner and some snacks.

Low GI Dinner Ideas

1. Barbecued flank steak with roasted veggie and tossed salad.
2. Turkey meatballs and a large mixed salad
3. Tilapia with fresh herbs, tomatoes, and onions, baked in foil; serve with steamed. vegetables, or large mixed salad
4. Beef, or chicken and vegetable kebabs over basmati rice with grilled vegetables and a baked yam
5. Poached chicken breasts with mashed sweet potatoes, sautéed zucchini and red peppers
6. Cheese tortellini, fresh tomato sauce, and steamed garden vegetable medley

casserole with mixed vegetables and new potatoes

7. Vegetarian lasagna served with a large mixed salad
8. Grilled chicken; steamed corn; tomato, onion, and cucumber salad
9. Ground chicken or lean ground beef, refried beans, soft corn tortilla topped with salsa, served with a large mixed salad

Snacking the Low GI Way

1. ½ cup low fat ice-cream
2. ¼ almonds and 2 TBS dried fruit
3. 2 Oatmeal cookies (you gotta love this one)
4. Low fat yogurt and fresh fruit
5. Raisin toast and 1 TBS fat free cream cheese
6. Apple or pear with 1 TBS peanut butter
7. Peach/Raspberry Smoothie
8. 94% Fat free microwave popcorn (mini bag)
9. ½ whole wheat English muffin with 1 tsp Nutella
10. 1 cup frozen grapes
11. Whole Wheat crackers and reduced fat sharp cheddar cheese
12. Soy milk latte
13. 1 cup low fat vanilla yogurt, sliced strawberries and 2 tsp slivered almonds
14. Cup of tomato soup with whole wheat crackers

Have you ever thought about getting a personal trainer for your child? You’re probably shaking your head thinking I must be nuts! With this economy and all the bills, etc, etc. I know, I know. Just wanted to get you to thinking about it. Have you ever thought about being your kids personal trainer? It would do the whole family some good and wouldn’t you do anything to make sure your kids are healthy and fit?

Planning and implementing a program for your children isn’t as difficult as you may think. The most important component of the program will be you. Don’t beat the kids over the head day in day out with a whole boatload of “shoulds”. Also, be active with them. This is not just a case of do as I say. Get in the trenches with them. Variety is also a big part of the plan, have more than one activity in your cache. Depending on the child’s age group, stress functional fitness. Resistance training for them is equally as important. Use resistance bands and their own bodyweight. Use hula hoops, balls, or a good old fashion game of tag works wonders. Set up a circuit in your backyard or basement. Put up signs for each station or workout. Have them do squats, push-ups, lunges or knee lifts. Form is also important, so if you’re not familiar with proper form there are thousands of sites on the internet that will help you gain the knowledge you need.

Invite other kids their age to join in so they can work in pairs or small groups. This also helps to develop their social skills. Encourage them to express themselves through activity. Don’t think for a minute that they don’t have their own level of stress.

Some Facts on Kids and Health

• The average child gets less than 15 minutes of vigorous activity a day.
• The average U.S. child gets approximately 43 minutes of moderate physical activity a day.
• The average U.S. child spends 20% of his/her waking time watching TV.
• Obesity and super obesity are up 36% and 98%, respectively, in the past 20 years.
• The average child consumes at least 20 oz of soda a day.
• The older girls get the less likely they are to workout.
• 30% of youths (10-19 yrs old) have negative or neutral attitudes towards physical education.

Do you and your kids a favor and get busy. For more ideas on bringing activity into your kids life go to: http://www.family-reunion.com .

To save you time, money and frustration, I want to help you solve the “what’s can I eat” question. Eating foods low on the glycemic index helps to keep your blood sugar stable, which in turn reduces the risk of disease, particularly diabetes. The other great thing is that you just may drop a few pounds and inches along the way. You can thank me later.

Quick Low-Fat, Low-GI Breakfast Ideas

1. Whole Wheat or Sourdough toast with low-fat cream cheese and top with sliced apple, peach or banana.
2. 100% stone-ground whole wheat bread, 1-oz slice or shredded low fat cheddar cheese.
3. Oatmeal with cinnamon, brown sugar, and apple slices or 1 TBS golden raisins.
4. Low-fat milkshake 1 cup of raspberries into a container of light plain yogurt or one cup soy milk.
5. All-Bran and fat-free milk with pear slices, 1 TBS raisins and 2 tsp slivered almonds.
6. 1 tsp natural peanut butter and 2 tsp spreadable fruit on 2 slices of Low GI Bread. (This is so good !)
7. ½ whole wheat pita and top with 2 TBS fat free flavored cream cheese or light ricotta and apple, peach or pear slices.
8. 1 cup of steaming hot chocolate (made with fat-free milk) with sourdough toast.

Breakfast Cereals - Some of the lowest GI cereals are:

Light and Speedy Lunch Ideas

1. Include some high-protein foods, such as: boiled ham fresh turkey or chicken breast hard-boiled egg or vegetable omelet natural, no-salt-added peanut butter and all-fruit jelly or fruit spread.
2. Base your light meals on slow carbohydrates such as cooked dried beans and whole grains.
3. Tomato and barley soup with whole-grain bread and reduced fat cheese.
4. Toasted sourdough with avocado grilled Canadian bacon and sliced tomato.
5. Tossed salad with lettuce celery, apple, almonds, tuna, and fat free mayo.
6. Salmon frittata with tomato, onion, salad greens and a slice of flaxseed bread.
7. Pita with hummus and tomatoes or broccoli.
8. Pasta with pesto, sun-dried tomatoes, and part-skim ricotta cheese.
9. Grilled ham, cheese. and tomato sandwich on sourdough rye.
10. Melted cheese and tomato sandwich on 100% stone-ground whole wheat bread.

While waiting in line at the grocery store I check out a few magazines. Oh don’t act like I’m the only one! And on nine of every ten covers there’s bound to be a weight loss or fitness story. Unless I’ve been looking in the wrong direction, I haven’t seen the onslaught of how to get your body bikini ready in 6 weeks, or 6 days or whatever. Could it be that my scam/ wishful thinking/take the money and run radar is superbly fine tuned? Now before you hit me with the “don’t knock it till you tried it” comments, here me out.

If the plan or program doesn’t cost an arm and a leg, require that you give up whole food groups, or make outlandish promises, it’s OK. Sadly that’s not always the case. Wouldn’t it be more conducive to permanent results to start way before summer? How about last fall, winter or just don’t go overboard to begin with?

Always having to play catch up only serves to leave you frustrated and out of breath. Maybe a tad out of shape as well. I’ve come across site that is pretty cool. It’s www.everydayhealth.com . Here you can have a blog, online nutrition and training journal. You can also sign up for lots of different newsletters on a variety of topics. I know sites like that are like the magazines, a dime (or couple of dollars) a dozen. Something about Everyday Health though feels different, and yes it’s free.

I also know that keeping a journal online or off can be a pain in the rear end. However, it is an invaluable success tool. Getting into the habit of reading labels and really getting a visual of how much you’re eating you can help you make significant changes. After a while it’ll almost be second nature to you. In all fairness I think we’ve come a long way in realizing how many calories we eat, especially those that come from carbs and fat. But do you know how much fiber, sodium and cholesterol you take in daily. Do you know much you need daily? Those allowances are just as important. Do your heart and your hips a favor and at least check it out.

A kettlebell is a cast iron ball with a handle on it. It kind of looks like a basketball with a handle on it. . They have been used in Russia for centuries by their Olympic athletes and Military. Nationally, kettlebell workouts are on the rise. Most kettle ball trainers recommend that women start with an 18lber and men with a 35lber. As with dumbbells kettlebells can:

• Increase your strength and endurance
• Shape your body and decrease body fat
• Increase your energy level and enhance flexibility

So why not just use a dumbbell you ask? The design of the kettlebell makes the difference. With dumbbells the weight is evenly distributed over your hand. With kettlebell, the weight is displaced differently. There is a constant pulling on you due to the center of mass being different. Heavy huh? No pun intended. Because the weight isn’t evenly distributed you have to counter balance. Try this mini workout with kettlebells or dumbbells.

Warm-up by walking for 4 min. at moderate to fast pace. Follow this with 3 min of jumping rope and 3 minutes of running. Repeat the sequence 3 times.

Between the Legs Pass

Stand with your feet wider than shoulder width. Grab one kettlebell with your left hand and bring it around the front of your left leg towards the back of the leg.
Reach between your legs with your right arm and switch the kettlebell to your right hand. Repeat this circular motion for the prescribed repetitions. Repeat with other arm. Stay low to the ground to work the entire lower body especially the butt and inner thighs. Do 8-10 reps on each side.

Double Kettlebell Windmill

Place one arm overhead full extended with a kettlebell. Bend forward at the hips keeping back flat to grab the other kettlebell with the free hand. Yes, this step is necessary; safety first! While holding one kettlebell overhead continue to raise and lower the other kettlebell. You are going to get winded really quick. Focus on extending from the core and pushing the butt out as you go down. Do 8-10 reps on each side.

Cool down with 5 minutes of moderate paced walking. Then do this Wall Calf Stretch. Place the toes of one foot up onto the wall so that your heel is still on the ground. Lean forward until you feel a stretch in your calf keeping your knee straight. Hold for at least 12 seconds and then repeat with the other foot.

It’s tempting to skip the warm up and go straight for the work out, especially when time is short. It may save time, but it’s not the best plan to stay safe. While it’s logical to go as hard as you can for as long as you can, this is not a good way to treat your body.

A proper warm up helps increase muscle flexibility; meaning you’ll be able to stretch farther and will be less likely to overextend during your regular workout. Warming up does exactly what it sounds like: it warms up your body. This increases blood flow, slowly raises your metabolism, and raises the temperature of your muscles. All to ensure that you’re ready and prepared for your workout. With muscles primed and ready to go, your performance during the actual workout improves. In turn your body is functioning more efficiently and that is the goal. Yeah I know you want to look great, but fitness is from the inside out.

The best warm up is to do the activity you’re planning on doing at a lower pace. For example, if you’re going for a run, run at half speed for 5 minutes, then ¾ speed for another 5 minutes before you get up to full speed. If you play a sport and can’t “play slowly” for a few minutes, try doing a light workout with another activity. Jog laps around the soccer field or run drills slowly before a game. This at least give your muscles some preparation for the coming activity.

It used to be that we were told to stretch before each exercising session to keep ourselves more flexible and injury free. Cold muscles don’t stretch well and are more susceptible to injury. Remember when you were little and used to play with your gum after you chewed it? It was soft and pliable, all that chewing warmed it up. I know that comparison is a bit gross, but I think you get the point. When muscles are warm and pliable, you’re less likely to overextend them. Also keep in mind when you’re stretching that bouncing is not good. I know way back in the days of PE class and Jack La Lane those kind were taught. This is a new day sunshine and safety first is out motto. Slow static stretches yield the best benefit.

In addition to a warm up, you should also be sure to add a cool down to your workout as well. Just do the opposite of a warm up and slowly bring yourself back down from extreme activity levels slowly. Just like a warm up, you can best do this by performing your same activity at a slower pace, and it also includes stretching.

Maybe you still don’t want to bother with a warm-up, because that time thing is still hanging over you. Think about this; if you workout hard a little less and warm up more, it can actually give you more time to work out in the long run. A few minutes of warming up is nothing in comparison to the time you may have to skip working out because you’re injured. A good warm-up is always a good idea.

The Acai Berry which is commonly pronounced a-sigh-ee, is a rather small, round, and black-looking purple. It resembles a grape or a blueberry, but is yet smaller and darker. This fruit has a large seed and minimum amount of pulp. The acai is touted as the next great weight loss wonder and is used in energy juices, some energy bars and a boatload of supplements. Manufacturers claim the acai berry’s natural combination of antioxidants, essential fatty acids, phytosterols, and amino acids work together to help your body function better, process food easier, and burn fat more efficiently.

Once known only to natives of the Amazon Rainforest, the acai berry does appear to provide some antioxidant power and health enhancements. One website boasts that this wonder berry has 59, count em, 59 health benefits. I won’t bore you with all 59 details and some listed on one website are redundant; but here are the highlights:

• Prolongs Your Life
• Increases Your Energy
• Increases Your Overall Strength
• Helps You Maintain Healthy Blood Pressure
• Helps You Maintain Healthy Cholesterol
• Enhances Sexual Function
• Promotes Overall Wellness
• Supports Weight Loss through Fat Loss

The following claims at first blush are pretty tough to hold on to.

• Prevents Cancer
• Cures Osteoporosis
• Helps Improve & Even Cure Leukemia
• Prevents Allergies

With weight loss I’ve often advised that it’s the small things we overlook that often give us the greatest benefits. I think the acai berry fits into the small things category as far as cost and availability. However, it’s claims to prevent and cure certain diseases, to me, is a stretch. I would never advise anyone diagnosed with any serious illness or disease to try any supplement without consent of their physician. That’s just safety and common sense.

On a final note, I have tried several drinks that contain the acai berry and taste wise they weren’t bad. One by Mon a Vie and Body Alive, both are a bit pricey. Neither drink provided a big energy rush, but I did appreciate the added antioxidants. My husband tried them as well and did notice an improvement in his creaky knees. If your interest is piqued check out http://www.acai-berry.com/ and www.bodyalivenow.com

When it comes to loosing weight your ultimate success will often depend on portion control. You’re better off eating moderate portions of all different types of foods including a few treats here and there than piling your plate up with apparently healthy options. Keep in mind also that just because a food is “healthy”, it isn’t a license to overeat. Portion control and behavior modification go hand in hand.

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! We have a family restaurant chain here called Tony’s and the food is fantastic and the portion way over the top. Order a BLT from Tony’s and you get one pound of bacon per sandwich. If you still have room for dessert try their banana split with a half gallon of ice-cream. Economically it’s great, health wise, an absolute disaster. So just how do you watch your portion size and reduce your waist line?

Eat slower – you’ve heard it before I’m sure, and it’s true, if you take time to eat your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Try to make the mind and body connection by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of slow carbohydrates such as whole wheat pasta, brown rice, or sweet potatoes. The other half should consist of a protein such as chicken, fish, eggs or beans.

That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of bread and fill up the rest with fresh salad or veggies.

This is by far the easiest way to control your portion size. If you do this with at least three of your 4-5 mini meals and replace junk food snacks with healthier options, you’re almost guaranteed to loose weight without having to follow any strict diet regimen. Still not sure, give yourself a few days to try it and see the great results for yourself.