|
 |
| |
AtoZ Fitness Weekly
Newsletter Nov.15 2006 Edition | |
|
- In this Nov.15th 2006
issue:
|
|
|
This Week's AtoZfitness Featured E-Books
|
Attention: Adults Who Often Feel Tired or Sleep
Deprived...
 Want To Learn A Sleep Secret That Not Only Doubles
Your Energy, But Also Gives You 1 to 3 Extra
Free Hours Every Day — Starting
Your Very First Night!?! "
Click Here
To Learn More About Power Sleeping.
| |
Please Click-Here if you wish to
unsubscribe.
* HOT OFF THE PRESSES
*
 Download
Your FREE Evaluation Version of
Fat Loss Revealed
What’s different about the FLR system is we have taken
all the hard work out of it, laid everything out, we
have created pre made diets you can download, online
tools to keep you on track and motivated, a support
forum, with advisors there to assist you with any
questions, an online meal planner and much more. In
short, we have taken all the time consuming elements and
simplified them so you can just get on with the
important part, looking after what you need to do which
is just to follow the information.
Click-Here to get your copy or
Click-Here to visit the Fat Loss Revealed website.!
| |
|
| |
| |
This Weeks AtoZfitness's Featured
advertiser. | |
|
AtoZfitness
newsletter Introduction
 Hi
there!
11.11. wow. Some date, huh? November 11, at 11
a.m. in 1918 in a railway wagon parked in
Versailles, France – the Germans were forced
into signing a treaty ending World War I. Of
course, it was the – to them – unfairness of
that treaty (taking land from them) which
started WWII in 1936, but for today the interest
is in the signature in Versailles on 11.11. 1918
at 11 a.m.
So, with the Germans in mind, what better to
talk about than potatoes? A staple food in that
country (and many others as well).
POTATOES MUST BE STORED CORRECTLY
You cannot store it just any place, even if you
can use it for just about anything. Cool places
are best suited for storage as the potato can
develop poisonous substances when exposed to
light and shocks. This substance is called
glycoalkaloids
and may provoke tummy trouble such as diarrhea,
throwing up, stomach pains, fever and head
aches. More rarely it can provoke neurological
changes such as balance problems and disturbed
sight. These symptoms normally go away in time.mptoms normally go away in time.
We all react differently to these substances,
the types of potatoes contain them in different
quantities, and the combination with other foods
comes into account as well. Very few people ever
encounter any trouble when consuming potatoes.
The potatoes should be stored in a cool and dark
place, that will keep them longer, but too cold
and they turn sweet. The ideal temperature is
5-6 degrees Celsius.
Try buying your potatoes in stores, which keep
them in paper bags, away from light.
Wow, now there’s a startling piece of
information. How many of us keep our potatoes in
a wire basket in the kitchen? I know I used to,
and I’ve seen many do it. Guess we’ll have to
rethink our storage - again. What will they come
up with next?
This information will absolutely not stop me
from having potatoes on a regular basis, and I
have never had just the potato alone without
some vegetable, salad and protein (fish, egg or
meat), and never experienced any of the symptoms
listed above.
Sarah, R.A. PT (UK)
| | | |
| | |
|
|
|
Stop Wasting Your Protein Powder! How To Squeeze More Results Out Of Each Scoop Of Protein Powder You Take
By Nick Nilsson
Without knowing when and how to take your protein powder for best results, you could be flushing your gains directly down the toilet!
It doesn't matter what brand or type of protein powder you take...if you are taking it at the wrong time, you aren't getting as much out of it as you could be. In fact, if you take your protein powder at the wrong time, you may as well just dump it in the garbage!
Here is a list of the when, why and how of effective protein supplementation, ranked in order of importance.
1. Immediately After A Workout
If you only take protein powder once per day, this is the absolute best time to take it. Immediately after you finish your workout, your body needs raw materials to rebuild and recover with. If you don't supply the raw materials through eating, your body will break down muscle from elsewhere in your body in order to rebuild the damaged areas. This is very counterproductive as you can well imagine.
By taking in some protein (20 to 30 grams or so) within minutes after exercise, you provide your body with the raw materials it needs to recover without breaking down its own muscle tissue.
2. An Hour After A Workout
About an hour following a workout, your body has settled down from the excitement and is ready to really start rebuilding. The protein that you took in immediately following the workout has been metabolized and your body is looking for more. Another protein shake at this time is a good way to help speed recovery. Try to take in another 20 to 30 grams about an hour after working out.
3. First Thing In The Morning
Immediately upon waking, or as soon after that as you can manage, take a scoop of protein powder. Your body has just been through an (approximately) 8 hour fast and is hungry for nutrients. Feed your body!
Protein powder is more quickly assimilated than solid food and gets into your muscles faster. This protein shot gives your metabolism a boost, which can help with fat loss. Be sure to follow it with a good breakfast, of course.
4. Last Thing At Night
Prepare your body for the long overnight fast by giving it a little something to work with. A good combination for this purpose is to mix a scoop of whey protein in with a small glass of milk.
Whey is what's known as a "fast" protein, meaning that it's digested quickly, while milk protein (casein) is what's known as a "slow" protein, meaning it's digested relatively slowly. At night, you want your protein to be metabolized slowly so that your body gets a more even supply over the course of the night. By mixing "fast" and "slow" proteins, you get the benefits of the higher-quality whey with the slower digestion time of the milk.
5. In-between Meals
A quick protein shake can be a great snack in between meals. It helps keep your body supplied with protein all day long. This is especially useful if you tend to have long periods of time in-between meals. It could mean the difference between losing muscle and building or keeping muscle!
6. With Meals
Taking a protein supplement with meals is a handy way to increase the protein content of a meal. This is perfect for when you eat
a meal that is somewhat low in protein.
7. In The Middle Of The Night
This is a trick that bodybuilders sometimes use in order to keep their muscles supplied with protein throughout the night. Keep a pre-mixed protein shake right beside your bed. Although some trainers have been known to set alarms to wake up to drink it, I prefer to have it there waiting just in case I wake up, but I don't try to wake up on purpose. If I don't wake up, it's right there ready for me to drink first thing in the morning! This strategy is more targeted for muscle growth rather than fat loss.
WARNING! Never drink a protein supplement immediately before working out!
Some people do this thinking that it will give them an energy boost or give them a head-start for post-workout recovery. Basically, all it does is sit in their stomach and bloat them up. Valuable blood that should be going to working muscles gets sent to the digestive system to try and digest it. The same warning goes for taking protein during a workout. Don't do it!
Taking protein powder is not going to make up for poor diet or a bad program but it can definitely help to support you in your training efforts. Take it at the right time and you'll get the most bang for your buck!
|
|
|
|
|
Nick Nilsson is Vice-President of
the online personal training company
BetterU, Inc. He has a degree in
Physical Education and Psychology and
has been inventing new training
techniques for more than 16 years. Nick
is the author of a number of
bodybuilding eBooks including "Metabolic
Surge - Rapid Fat Loss," "The Best
Exercises You've Never Heard Of,"
"Gluteus to the Maximus - Build a Bigger
Butt NOW!" and "The Best Abdominal
Exercises You've Never Heard Of" all
available by
clicking here!
|
If
you have any questions about this training tip or any
other fitness information, please feel free to contact
us at
betteru@fitstep.com . |
| |
 |
|
| |
These health, fitness and training
tips are sponsored by “Fitness-eBooks.com” http://www.atozfitness.com/dt/t.php?id=129Here
you'll find powerful, innovative training eBooks to help
you achieve your goals as quickly as possible.
Click-Here
to Learn 53 of the most powerful, innovative and
groundbreaking exercises on the planet! |
|
| |
| | |
|
|
|
|
Vegetable Soup with Rice |
| Makes: 8 servings |
| Ingredients: |
- 2 quarts plus 1 cup vegetable
stock
- 3 carrots, diced
- 2 zucchini, diced
- 24 ounces canned Great
Northern beans, undrained
- 2-1/4 cups instant rice
- 1-1/2 teaspoon Italian herb
seasoning
- 1/4 cup plus 2 tablespoons
lowfat Parmesan cheese, grated
|
| | |
| Directions: |
- Bring stock and carrots
to a boil in a saucepan over high heat.
- Stir in next 4
ingredients and cook 5 minutes.
- Sprinkle with Parmesan
cheese.
|
| | |
| Nutritional
Information: |
- Serving Size: 1 cup
- Calories: 330
- Fat: 2 g
- Cholesterol: 5 mg
- Protein: 15 g
- Carbs: 63 g
- Fiber: 10 g
- Sodium: 145 mg
|
| | |
|
|
|
New research
involving pregnant women
indicates a link between
caffeine consumption and harm to
the fetus. A study published in
the Journal of the American
Medical Association concluded
that drinking two cups of coffee
(equivalent to 200 mg of
caffeine) or more a day can lead
to growth retardation or loss of
the fetus. Hold the caffeine
during pregnancy!
GHF's
quarterly membership fee is only $59.99 less
than the cost of one hour with a personal
trainer, and provides you with your own fitness
instructor, dietician, personal motivator, and
24-hour exercise and nutrition resource. In my
opinion this is excellent value, and means it's
affordable for almost everyone!
For more details on
this offer,
click here |
 |
|
|
|
| | | |
| |
Featured Fitness
Article: | |
|
|
Why Can’t I get Bigger Part 1
"I'm so frustrated! I cannot get any
bigger and I'm not getting stronger!"
Sound familiar? Maybe you've said it
yourself. You go to the gym religiously,
spend hour after hour doing bench
presses for your chest, rows and pull
downs for your back, barbell curls and
triceps extensions for you arms yet
nothing is happening. Or at least not
what you were hoping for when you
started bodybuilding.
Here's a true story: Some years ago I
was approached by a gym buddy who asked
me what my thoughts were on his
training. His frustration was over the
fact that in over 3 years of working out
and lifting weights, his physique had
changed only minimally and his lifts
were not much better than when he had
started.
I had been watching him and sometimes
working out with him for a couple of
years so I was aware of his training
style: On chest days he would typically
start off with some warm-up reps and
then would get started on the flat
bench. He would usually pyramid up from
a starting weight where he would do
12-15 reps and typically would finish at
about 4 reps on his sixth set!
Then, he'd usually go to the incline
bench, grab the heaviest weight he could
handle for 5 or 6 reps and would do
another 4 sets with that. He would then
go to an incline chair and do more
incline dumbbell flyes. After this, he
would further blast his poor chest
muscles with pec deck, decline and
sometimes cable flyes. By the time he
was done with just his chest, he'd spent
almost an hour and typically had done
anywhere from 20 to 30 sets!
What this guy didn't need was advice, he
needed a REST! He was so overworking his
chest muscles that by the time he came
back to work them the following session
(sometimes only 4 days later); they
could not possibly recuperate/recover
from the blasting he had just given
them. If this guy had been in his 20's
he might have had a chance but the fact
that he was in his early 40's only made
things worse.
This story perfectly illustrates one of
the main reasons why people have such a
hard time building muscle: Overtraining.
Muscles grow by being subjected to
stress. You lift a weight, stress the
muscle and if all goes well, in time
that muscle will grow to accommodate the
stress being put on it. But the muscle
does not grow while you are in the gym.
That is when you are actually breaking
down the muscle. The growth/repair comes
when you give your body enough time to
repair the muscle that has been worked
thereby allowing it to grow.
Overtraining occurs when the muscle is
put under too much stress and the
recovery time is not enough for it to
repair itself.
Another example of a specific muscle
being over trained is the biceps/triceps
group. Too many times, I'll get to they
gym, start my workout and see some guy
doing biceps. Set after set after
exhausting set. I'm done with my workout
and they're still doing curls. It is
unnecessary and counterproductive.
So What Is The Exact Number Of Sets I
Should Do?
There is no set formula for any one
person. What works for you might not
work for me. What works for an 18 year
old will almost certainly not work for a
50 year old! The truth is that it is
trial and error. You will have to find
the "sweet spot" in your training that
allows you to stress your muscle fibers
but also allows you to come back on your
next session and blast them again. As a
very general rule and depending on age
and experience, hitting each muscle
group twice a week should be something
to shoot for. But if you are not making
gains, take a look at both the number of
sets you're doing and the frequency that
you're working a group. Remember,
sometimes less is more!
In Part 2 of this series, I'll touch on
another reason why you might not be
making any gains - Stagnant Training
Mike Berg has been a bodybuilding and
fitness enthusiast and trainer for over
20 years. After leading an unhealthy
lifestyle throughout his late teens and
early 20's, Mike devoted himself to
changing his lifestyle to one of
fitness.
In 1998, Mike started
MillenniumFitness.com, an online
retailer supplying the bodybuilding
community with bodybuilding supplements
at prices that were finally affordable.
Now at 50 years old, Mike is still
devoted to helping people achieve their
fitness goals whether they are weight
loss or bodybuilding.
For more great bodybuilding articles and
fantastic prices on cutting edge
supplements, visit his website at
http://www.millenniumfitness.com
|
|
| |
|
|
|
|
|
|
Sarah and I just returned from a John Berardi
seminar in Ottawa and Sarah will have more
details on John's mind-blowing seminar next week
in her introduction . In the meantime I wanted
to share this great article Dr.berardi wrote.
LewisThe 7 Habits of Highly
Effective Nutritional Programs
by Dr.John Berardi
|
Take a look around
the nutrition world.
Confusing, isn’t it?
Conflicting advice is
everywhere, and you’re stuck
in the middle. You wonder
whether anyone out there
even knows what they’re
talking about, or whether
the experts will ever reach
a consensus on anything. You
start to wonder whether
you’ll need a degree in
nutritional biochemistry
before you can lose that
stubborn abdominal fat.
So what’s the deal? Why
so much confusion? Why does
one expert suggest that high
protein is best for
everyone, while another
expert suggests high carb
and yet another expert
suggests high fat? Besides,
what exactly do high
protein, high carb, and high
fat really mean? And why are
other experts telling us
that food choices should be
based on our "metabolic
type," our "blood type," or
our "ancestry"?
One expert says to eat
like a Neanderthal and
another says eat like a
Visigoth, or perhaps a
Viking. But while searching
for nutritional Valhalla,
most people just get lost
and eat like a Modern
American—and end up looking
more Sumo than Samurai.
These days, we have a
cacophony of expertise: lots
of confusing noise from the
experts drowning out the
signal of truth.
On the surface, it
appears as if today’s
nutrition technology is
quite advanced. After all,
we have at our disposal more
nutrition information than
ever before. More money is
being spent on nutrition
research than in any time in
history. Every day,
impressive strides are being
made in the field. Dozens of
nutrition experts are rising
to prominence. Yet
simultaneously we’re
witnessing a steadily
increasing rate of obesity,
an increase in
nutrition-related illness
(Diabetes, CVD, and Syndrome
X), and an increase in
nutrition-related mortality.
Part of the problem is
that much of the information
hasn’t reached the people
who need it. Part of the
problem is that even when it
does reach those people,
they often don’t use it. And
certainly, the problem is
multifactorial—there are
probably many more reasons
than I can list here.
How much more
information do we need?
But the curious thing is
that many people try to
solve the problem by seeking
out more information. They
know it all and still want
more. If there’s one thing
of which I am absolutely
convinced, it’s that a lack
of good nutrition
information isn’t what
prevents us from reaching
our goals. We already know
everything we need to know.
Sometimes the real problem
isn’t too little information
but too much.
All the fundamental
principles you need to
achieve good health and
optimal body composition are
out there already, and have
been for years.
Unfortunately, with 500
experts for every
fundamental principle, and
very little money to be made
from repeating other
people’s ideas, experts must
continually emphasize the
small (and often relatively
unimportant) differences
between their diet/eating
plans and the diet/eating
plans of all the other
experts out there.
In the world of
advertising and marketing,
this is called
"differentiation." By
highlighting the small
distinctions and dimming out
the large similarities
between their program and
all the others, they’re
jostling for your next
nutritional dollar.
Now, and let me be clear
on this, I’m not accusing
nutrition experts of
quackery.
Yes, some programs are
utter crap. Those are
generally quite easy to pick
out and don’t merit
discussion here. But most
experts do know what they
are talking about, can get
results, and wholeheartedly
believe in what they’re
doing. Many of the
differences between them are
theoretical and not
practical, and on the
fundamentals they generally
agree completely.
It’s all good —
sorta
In fact, many of the
mainstream programs out
there, if not most of them,
will work. To what extent
they work, and for how long,
varies. As long as a program
is internally consistent,
follows a few basic
nutritional tenets, and as
long as you adhere to it
consistently, without
hesitation, and without
mixing principles
haphazardly taken from other
programs, you’ll get some
results. It’s that simple,
and that hard (as you can
see, results depend as much
on psychology as on
biochemistry).
But if you’re like most
people, you’ll first survey
all the most often discussed
programs before deciding
which to follow. And in this
appraisal, you’ll get
confused, lost, and then do
the inevitable. That’s
right, you’ll revert back to
your old, ineffectual
nutrition habits.
Instead of parsing out
the similarities between all
the successful plans out
there, the common principles
that affect positive,
long-term change, you get
thrown off the trail by the
stench of the steaming piles
of detail.
The Atkins program works
for all patients under the
direct care of the Atkins
team—as long as patients
follow it. The Zone program
works for all patients under
the direct care of the Sears
team —as long as they follow
it. The Pritkin Diet works
for all patients under the
care of the Pritkin team— as
long as they follow it.
Yet, not all three plans
are identical. How, then,
can they all get impressive
improvements in health and
body composition? Well,
either each team somehow
magically draws the specific
patient subpopulations most
in need of their plan
(doubtful) or each system
possesses some basic
fundamental principles that
are more important than the
ratios of protein to carbs
to fats.
The 7 Habits of
Highly Effective Nutritional
Programs
Here’s my take on it. I
call these principles, "The
7 Habits of Highly Effective
Nutritional Programs," a
shameless and possibly
illegal play on Steven
Covey’s book, "The 7 Habits
of Highly Effective People."
(Great book, by the way—you
should read it sometime.)
These aren’t the newest
techniques from the latest
cutting-edge plan. Rather,
they are simple,
time-tested, no nonsense
habits that you need to get
into when designing a good
eating program.
1. Eat every 2-3 hours,
no matter what. You should
eat between 5-8 meals per
day.
2. Eat complete
(containing all the
essential amino acids), lean
protein with each meal.
3. Eat fruits and/or
vegetables with each food
meal.
4. Ensure that your
carbohydrate intake comes
from fruits and vegetables.
Exception: workout and
post-workout drinks and
meals.
5. Ensure that 25-35% of
your energy intake comes
from fat, with your fat
intake split equally between
saturates (e.g. animal fat),
monounsaturates (e.g., olive
oil), and polyunsaturates
(e.g. flax oil, salmon oil).
6. Drink only non-calorie
containing beverages, the
best choices being water and
green tea.
7. Eat mostly whole foods
(except workout and
post-workout drinks).
So what about calories, or
macronutrient ratios, or any
number of other things that
I’ve covered in other
articles? The short answer
is that if you aren’t
already practicing the
above-mentioned habits, and
by practicing them I mean
putting them to use over 90%
of the time (i.e., no more
than 4 meals out of an
average 42 meals per week
violate any of those rules),
everything else is pretty
pointless.
Moreover, many people can
achieve the health and the
body composition they desire
using the 7 habits alone. No
kidding! In fact, with some
of my clients I spend the
first few months just
supervising their adherence
to these 7 rules—an
effective but costly way to
learn them.
If you’ve reached the 90%
threshold, you may need a
bit more individualization
beyond the 7 habits. If so,
search around on this site.
Many of these little tricks
can be found in my many
articles published right
here. But before looking for
them, before assuming you’re
ready for individualization;
make sure you’ve truly
mastered the 7 habits. Then,
while keeping the 7 habits
as the consistent
foundation, tweak away.
Of course, if you want a
complete guide to doing this
yourself, I strongly
recommend you pick up a copy
of
Precision Nutrition,
where I'll show you in great
detail exactly what to do.
|
 For more great
training and nutrition wisdom, check
out our complete system,
Precision Nutrition. Containing
5 nutrition guides, two audio CDs,
two DVDs, and our Gourmet Nutrition
cookbook, Precision Nutrition will
teach you everything you need to
know to get the body you want --
guaranteed.
And what's more, you get a
free lifetime membership to
our private, members-only website,
where you can talk exercise and
nutrition 24/7 with thousands of
fellow members and the Precision
Nutrition coaches.
Find out more about Precision
Nutrition. Order
Precision Nutrition now and get $50
off! Offer expires November 30th,
2006.
|
|
| | | | |
| | |
|
|
|
|
|
Preparing to lift
Physical fitness isn’t just running until you
drop into a heap of sweat and are unable to
complain any longer to your friends about this
or that ache or injury. If you are serious about
your sport there is a specific path to take in
your quest for greatness and that begins with
developing your general preparation program.
Building a strong base of physical fitness is
absolutely essential for anyone aspiring to be
better in their chosen athletic endeavor. This
initial phase is devoted toward getting into
superior shape and setting the tone for the next
training cycle. This time is spent on activity
other than the specialized sport unless the
athlete has an identified need that must be
addressed during this time.
Over all physical fitness is the goal. This
includes all of the joints, ligaments and
muscles in addition to the rest of the
supporting structures especially those which
have been acknowledged as being the weak areas
of the body. High volume is king in this cycle
with the emphasis being placed on many different
exercises for the joints.
The repertoire of movements consist of bending,
leaning, swinging and twisting first without,
and then with, added external resistance using
bands, barbells, dumbbells, kettlebells and
medicine balls. Performing such exercise
patterns helps to augment the all important
proprioceptive feedback for the athlete.
While engaged in these moves keep the heart rate
in the upper percentage ranges, i.e. 80-85% THR
as this will systematically increase the aerobic
and cardiovascular capabilities. Add in jumping,
hitting, running and throwing for the younger
athlete and the program is nearly complete.
Nearly complete, but not quite as the strength
portion needs to be included in the schedule to
finish the general preparatory phase. Research
and experience have clearly demonstrated that a
stronger athlete is less susceptible to injury.
Initially, in this preparatory segment,
bodyweight is used for the exercises of those
who are just entering resistance training. For
all others, the use of external resistance takes
on a preeminent role. The program consisting of
high repetitions is required to strengthen the
joints, ligaments and tendons and is thus
inserted into the program at this juncture.
Dividing the body into the upper, middle and
lower torso will enable the athlete to devote
the proper amount of time to strengthen each
portion. Remember to do high repetitions for
these exercises and high reps in this phase of
your training means in the twenties to the
fifties for two to four sets. And don’t be
spending all day on these; just get in the gym
do them and move on with your day. The sequence
should be finished in less than an hour. Pick
one or two exercises from each of the following,
do the reps and sets and then move onto the next
area of the torso.
A few of the most useful exercises for the
upper torso include:
The head
Flexions and extensions along with circumduction
movements.
The shoulders
Military presses
Behind the neck military presses
Lat pull downs
Front, side and rear raises
The chest
Bench presses
Decline bench presses
Incline bench presses
Bar dips
Cable cross-overs
The upper back
Barbell rows
Chin ups
Prone rows
Arms
Bicep curls
Concentration curls
Pull ups
Triceps extensions
Triceps push downs
Push ups
Forearms
Wrist curls
Wrist extensions
Radial and ulna deviations
The middle torso
Crunches
Sit ups
Sit ups with a twist
Back extensions
Back extensions with a twist
Bridges with and without external weight
Floor side bends
Reverse sit ups
Glute-ham sit ups
Roman chair sit ups
Hanging leg raises
Twisting hanging leg raises
High leg (to the bar) hanging leg raises
The lower body will benefit from these exercises
performed in high volume fashion:
Squats
Overhead squats
Lunges
Leg presses
Bench squats
Dead lifts
Good mornings
Glute-ham raises
Abductions and flexions of the hip joint
Leg curls
Calf raises
This preparation period should last at least
three months with the ideal range being anywhere
from one to four, depending on the athlete. At
the terminal end point of the cycle a gradual
shift of priorities begins to take place with a
transition into the specialized training phase
of the year. It is during this time that more
specialized exercises are introduced in growing
numbers into the schedule.
As could be expected, in the first month of the
specialized program, there will be a certain
amount of general preparation exercise carry
over training before the full specialization
discipline begins in earnest.
Placing these guidelines into the yearly
training cycle will not necessarily make you a
champion but it will most assuredly get your
body closer to the ultimate goal you may have
set for yourself. |
About
your strength coach
Danny M. O'Dell
Explosivelyfit strength Training
Author,
nationally and internationally recognized
fitness advocate and speaker, conditioning and
strength coach..
His
articles have been published in national and
international magazines describing the benefits
of becoming stronger, more powerful and living
the healthy lifestyle. He writes for various
online and print publications including The
Washington Coach magazine, The Weightroom press
magazine in St. Thomas, Ontario, Canada,
Successful Coaching in London, England,
FitForces.com and Atozfitness.com located in
Montreal, Canada, Sportspecific.com, and the
Outpost newspaper in northeastern Washington.
Danny
focuses on developing the success of each of his
students and trainees by motivating and
encouraging them to believe in their individual
abilities and by never giving up on their dreams
and aspirations. The athletes he has trained
have successfully competed at the state and
international levels. They have accomplished
record breaking lifts and returned home with
many trophies awarded for their hard work,
individual goal achievement and team success..
Danny is a
national and internationally recognized fitness
presenter. In addition, he is the author of the
following training manuals:
A Comprehensive Approach to Shoulder Training
and Injury Resistance, Composite Training,
Strength Training Secrets,The Ten Essentials,
and The Ultimate Bench Press Manual and
Wilderness Basics..
These are
complemented by several smaller handbooks
covering strength and fitness at home and in the
gym:
The Twenty Minute Dumbbell Routine, Workout at
Home, Push up Power, and The little handbook of
chin up progressions.
|
| | |
|
| | |
| |
Lynn Bode
Workouts
for you Fit Tips | |
|
|
|
Six Week Holiday Survival Plan: Stay Fit and
Stress Free
Although the holiday season is meant for a
time of rejoicing, relaxing and spending
time with the ones we love, it more often
than not ends up being a hectic time laden
with stress. This stress often leads to
abandonment of exercise routines, overeating
and lack of sleep. And, all of these
resulting issues actually cause more stress
which can result in a vicious circle.
It doesn’t have to be that way! With a
little planning and common sense, you can
turn this holiday season around right now
and truly enjoy the time while also taking
care of yourself. Use the six-week holiday
survival guide below to stay fit, healthy
and stress free (or at least less stressful)
during this year’s festivities.
Six Weeks Out
Start by marking down the dates you have
specific commitments that can’t be altered
(e.g. dinner with your Aunt and Uncle,
office holiday party, etc).
Commit to a minimum of 60 minutes per week
of cardio activity and 30 minutes per week
of strength training. It doesn’t matter how
long each session is only that you complete
the total amount in each seven day period.
So, you may do 10 minutes one day, 5 minutes
the next and 20 minutes another day. These
sessions should also be scheduled as
appointments on your calendar. The 60
minutes is a minimum if you can fit in a
little cardio every day that will be even
better as it will help keep your metabolism
revved up.
Promise to be realistic with your treat
indulgences. A small piece of pie two or
three times during the season and a few
cookies here and there is perfectly fine.
After all, if you are too strict with
yourself you won’t have an enjoyable season
and may ultimately indulge to an extreme.
But, also don’t allow yourself a
free-for-all on calories for six weeks or
you’ll be starting the new year with the
unwanted gift of extra pounds!
Make a list of everything you need to do to
prepare for the holidays. Mark the items
that you most look forward to doing. For
some this may be decorating your house or
getting gifts ready for charity (it can be
anything – remember this is YOUR list).
Now get your calendar or online scheduler
and mark the days that you will complete
each of the above tasks (keeping in mind the
days you already marked for commitments).
For the items that you didn’t mark (the ones
you might actually dread), consider first if
they are necessary to do. If so, then find
ways to make them more enjoyable. For
example, if you despise going to a shopping
mall, then purchase gifts online or make
shopping more of an event – include a
special lunch (alone or with someone) and
maybe a manicure for yourself to break up
the day.
Be sure to also include in your schedule
simple holiday pleasures (baking with kids
or other loved ones, checking out a holiday
flick at the theatre, etc.)
Strive to get as much as is reasonable done
before the three weeks out mark. This will
help you decrease your last minute stresses
and help you stay on track with your eating
and fitness.
Less Than Three Weeks Out
Evaluate your fitness and eating progress
for the past three weeks. Have you been able
to stick to your 60 and 30 minute
commitments? If so, give yourself a pat on
the back and keep going strong! If not, ask
yourself why not? What’s gotten in the way
of your plan? And, is it really more
important than taking care of yourself?
Have you been eating 5 meals per day,
drinking enough water and limiting your
indulgences? If you’ve been skipping meals
and eating cookies every day, then it’s time
to reevaluate your plan to determine how to
get back on track with your time.
If despite your best efforts, you are
feeling behind on your tasks then why not
hire some help and consider it a gift to
yourself. Think about how much your time is
truly worth (remember, time is money) and
contract out accordingly. For example,
consider hiring a cleaning service to clean
your house either for that upcoming party
you are hosting or just for your sanity.
You might also consider using a gift
wrapping service. Also, use the time
management strategy of delegation, and
assign some tasks to other family members.
Don’t forget to get enough sleep. Lack of
sleep leads to stress and stress leads to
overeating. Fast forward to January and all
those hours of sleep you missed have now
manifested as extra fat on your body!
One Week Out
This is not the time to rush around in a
frenzy, lose sleep and get cranky with the
ones you love because you’re stressed out.
If you have a long list of to-dos left then
it’s time to do some cutting.
Many of us do what we do during the holiday
season just because we always have and think
we have to stick to traditions. But, do you
really need to make 100 chocolate balls?
It’s time to drop some items from your list
so that your holiday can actually be
festive.
Don’t give up on your healthy eating and
fitness plan during the last week. You’ve
made it this far (hopefully) so don’t give
up when your on the finish line. Stick to
your 60 and 30 commitment and you’ll feel
refreshed after the holiday rush has ended
rather than feeling like you are ready to
hibernate. If you haven’t met your weekly
commitments don’t throw in the towel.
Regroup and try to meet you goal during this
last week. |
Workouts For You Fit
Tipss
 Bio:Lynn Bode is a
certified personal trainer specializing in
Internet-based fitness programs. She founded Workouts
For Youu, which provides men and
women of all fitness levels with custom designed
workout programs for their individual needs. As
an early pioneer in online personal training,
she has years of success helping people through
the Internet.
TrainerForce
venture, she brings her Internet experience and
technology to personal trainers around the world
to help them leverage the power of online
training to help their clients..
| |
|
|
|
|
|
| |
AtoZfitness Featured
Advertiser | | |
Lynn
VanDykee is
emerging as one of the Internet’s leading
fitness and nutrition authorities.
Lynn
is also the creator of the http://melt-the-fat.com
Lynne
VanDyke is the author of Melt the Fat
and a contributing author to the newest All Star
Secrets E-book .
 |
Melt-The-Fat is a Comprehensive
Program That Tells You the Best Way to Melt the
Fat. This is a Step-by-Step Guide That Literally
Hands Over Fitness Routines, Weekly Menus and
the Secrets to Fat Loss. 400+ Page Interactive
Guide Comes With:::
200+ Exercise Photos
160+ Daily Menus
100+ Strength Training Routines
60+ Motivation Secrets
... and Loads
More.
Click-Here for
Details. |
| | | |
|
|
| |
|
|
|
|
Want MORE great images ?
Motivate yourself all day long . |
|
|
Receive our FREE screen
saver which features 17 images of
stunningly photogenic athletes and bodybuilders,
taken by Impact Photography, which specializes
in male physique photography. Each image is
accompanied by an inspirational message to
motivate athletes, bodybuilders and fitness
buffs of all levels. The screen saver is
suitable for business office and home viewing.
The screen saver is free to anyone who
visits http://www.atozfitness.com/ |
|
| | | | | |
|
|
|
|
|
|
Question: I work with a
client that is continually dealing with a lack
of motivation with respect to training and her
fat loss goals. Any help? Answer: Here
are three motivational tips gleamed from
experience and study:
1. Set small, attainable goals in order that
they will propel you into future success. For
example, set a simple goal that you will avoid
excess food at parties this weekend. And set
another goal as simple as having a great workout
tomorrow. A third example is setting a small
goal of losing 1 pound of fat in the next 10
days without losing muscle mass. Set these small
goals to get the ball rolling, and success will
breed success.
2. Tell everyone that you know that you are
going to lose 5 pounds of fat.
Telling everyone creates accountability. Most
people have the integrity to see things through
and don't want to let other people down on their
promises.
3. Enlist social support. The support can
come from your spouse, sibling, parents,
children, friend, neighbor, co-worker, personal
trainer, or lifestyle coach. Research suggests
that the best support comes from a health
professional such as a doctor or nurse. Social
support is the #1 factor for a woman's success
in fitness programs. Don't try to go it alone.
Get some support. It will make the journey more
fun and more effective.
Click-Here
for details on the Turbulence Training
program. |
| | |
|
|
|
Alcohol And Weight Loss
A
common concern for slimmers is “can I drink
while I diet?" We all know alcohol is fine in
moderation but when it comes to losing weight -
is moderation too much? Moderate drinking is
defined as no more than two drinks a day for men
and one a day for women. But when you consider
a single glass of beer or wine can contain at
least 100 calories, a few drinks 3-4 nights a
week could be adding 1,000 unforeseen calories
to your diet. And beware of those sweet innocent
looking alcoholic lemonades - which contain a
whopping 200 calories per bottle.
Alcohol unfortunately gives you calories without
nutrition, and also may loosen your resolve to
lose weight and make you eat without thinking.
Also, alcohol is high in calories - 7 calories
per gram. That’s almost as much as fat (9
calories per gram) and more than carbohydrates
or protein (4 calories per gram).
Don't sacrifice good nutrition for alcohol; it's
not just that alcohol is high in calories, but
it also acts as an appetite stimulant which
makes you crave for fatty foods such as nuts,
crisps, takeaway foods, etc. Alcohol also slows
down the metabolism, making our bodies sluggish
and bloated, causing our body burn fat slower
than usual.
Alcohol has absolutely no benefit to the body at
all and the wise slimmer will realise that the
aim is not about weight loss alone, but focusing
on feeling fitter, stronger and healthier.
Excessive alcohol can contribute to significant
health problems! In the long term alcohol can
lead to brain damage, damage to liver/kidneys,
depression, high blood pressure and ulcers.
Whatever the 'recommended weekly allowance' is -
your body will more than thank you for cutting
it down or completely out of your agenda.
On
a weight loss and health point of view - we are
better WITHOUT alcohol!! Many studies have
shown that those who gave up all alcohol -
watched their weight dramatically drop.
Reduce your alcohol consumption to 2-3 glasses /
measures per week or cut it out completely for a
few weeks - and you'll see a dramatic difference
in your skin, your energy levels and especially
in your weight. Alcohol may make you feel good
- but looking fitter and slimmer feel far
better. That's a guarantee! | |
Marina
Bradford is from Newtownards in Northern
Ireland and has been in the fitness industry for
13 years as a personal fitness trainer and
weight loss/fitness consultant. She also
teaches various styles of fitness class, such as
aerobics, step, circuits, weight training and
Tae-bo. Once a week she writes a fitness column
called PEAK FORM for "The Newsletter" which is
one of Northern Ireland's biggest newspaper
publications. She also has a web site http://www.weighless.co.uk where more of her articles can
be viewed under Weighless News.
|
| |
|
| | |
|
|
| |
Nicole Kuhl Transformation from
the inside out :
| |
|
|
|
READINESS TO CHANGE PART 4
The fourth stage of behavior change is called
the action stage. During this action stage, you
are practicing the new behavior on a regular
basis. In order to stay on track it is
important to stay motivated. One way to stay
motivated is to use rewards. Most people think
rewards are silly or ineffective, but studies
prove otherwise. The Cooper Institute has
conducted many studies on how people increase
the amount of physical activity they get. They
found that the people who increased their use of
rewards were more likely to be doing the
recommended amount of exercise three years later
than the people who did not use rewards.
It is important to find rewards that are
meaningful to you. If your reward doesn’t
create enthusiasm, it probably isn’t going to be
effective. Rewards train your mind to view your
behavior change in a positive way. Some other
behavioral strategies you can use to solidify
your new behavior are to use reminders such as
your date book, PDA, notes on the refrigerator,
etc. You can also incorporate an accountability
partner. According to the National Weight
Control Registry, social support is reported to
be one of the 7 factors that encourage permanent
weight loss. The key is to continually seek
out strategies that keep you on track and
excited about your journey to a new lifestyle.
----------------------------------------------------------------------------------------------------------------------------------------------
|
 Nicole Kuhl
-Transformation From The Inside
Out
Bio:Nicole Kuhl earned her B.S. in
Health Education with a minor in
Psychology. She is a Health Fitness
Specialist and an ACE group fitness
instructor.
Nicole
is also a certified weight management consultant
and currently operates two weight management
programs Master Weight Management and Conquer
Weight Control. Her mission is to help
people bridge the gap between thought process
and physique transformation.
By
empowering people through nutrition education,
weight loss physiology, and diet strategy, she
believes anyone can achieve a desirable body
composition.
| | | | | |
| |
AtoZ Fitness Featured
Advertiser | |
|
|
 What Makes
Burn The Fat Feed The Muscle so exciting is that it Gives You The Power To...
- Lose fat permanently. It's a fact - 95% of the people who go on conventional diets gain all the weight back and sometimes they end up fatter than when they started. Now you can learn how to be in the successful 5% group that keeps it off forever.
- Lose body fat without wrecking your metabolism. If you've ever started a diet, then smashed into the dreaded "plateau," it's probably because you cannibalized your own muscle and slowed down your metabolism. Not only will this system teach you the only way to prevent your metabolism from crashing, you will also learn more than a dozen ways to fire up your "metabolic engine" and accelerate your body's natural rate of calorie-burning.
- Lose fat without drugs. When you mention bodybuilders, some people think of steroids or fat burning drugs. It's sad but true - most pro bodybuilders take them. But the joke's on them. Drugs work, but the results are temporary and the side effects are nasty. The tiny handful of natural bodybuilders who have learned how to use training and nutrition science to alter body composition without drugs are the only people in the world who keep their fat loss and muscle gains permanently. Now you can learn these fat burning secrets from a natural bodybuilding champion who knows from real-world experience exactly how it's done.
- Lose fat without supplements. 97% of all supplements are a total waste of money! You are being lied to and ripped off by crooked companies that don't give a rat's ass about your health and well-being. If you want to learn the ugly truth about the $13 billion per year supplement industry, and the $40 billion per year weight loss industry, then read every word of this report because it could save you thousands of your hard-earned dollars!
Click-Here to find out all you need to
know about losing fat permanently ! |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LIST
YOUR SITE HERE
|
|
Click-Here to order
this
spot for $50.00 plus receive hundreds of dollars
in advertising bonuses. Bonuses include
front page listing on
www.Atozfitness.com the #4 ranked Google
fitness site in the world. Also your site
will appear first in your link portal
category as well as on the front page of our
link portal. | | |
| |
| |
| |
|
|
|
|
|
| House of Pain
Ironwear |
|
HOUSE OF
PAIN is proud to announce the arrival of our NEW
design T-shirts, and also the "Waterproof T"
performance training gear! ATTITUDE with a
wicked action like nothing else! Also, more
stuff for babes than ever before! We are
changing all the time, visit www.houseofpain.com
or call 1-888-463-7246. - Visit Homepage
| |
| |
| |
| |
| |
|
|
| FitnessScape |
|
Fitness
Equipment: Hardcore Exercise Equipment, Benches,
Home Gyms, High Quality Treadmills, Ellipticals
& Bikes, Yoga & Pilates. Everything
needed to reach your fitness goals is here.
Customer service is our #1Priority -
Visit Homepage
| | |
| |
| |
| |
| |
|
|
| |
|
|
| |
| |
|
|
|
MILLENNIUM FITNESS -
SUPPLEMENT YOUR TRAINING!
|
|
MILLENNIUM FITNESS -
SUPPLEMENT YOUR TRAINING!
Huge discounts on cutting edge supps to pack
on freaky size or get ripped and shredded.
We are #1 on Google and Yahoo for over 3
years! -
Visit Homepage | | |
| |
| |
| |
| |
|
|
| Fitness
BootCamps/Workouts
|
|
 The
Insider Secrets for Becoming a
Profitable and Respected Fitness
Professional Through Fitness Boot Camp
Group Training!
Fitness Professionals
:Now
is the time for you to discover how to
fully leverage you're time to
dramatically increase your income while
working less,
having more freedom and control over
your schedule, expanding your client
base, and most importantly, getting your
clients lasting results to their fitness
goals!
http://thefitnessbootcamp.com
| |
| |
| |
|
| Ultimate
Co-ed BodyWeight Fitness DVDs
|
|
"Free Samples of
Top Selling Fitness DVDs and Fat-Loss Nutrition
Plan"
How serious are you about getting into top shape
AND staying there forever?
Start here with my Free E-book - 'The Blow-Torch
Fat-Loss Diet' AND you can also try several Free
exercises that I give you complete instructions
for.
Sign up for your Free subscription to my weekly
e-newlsetter 'Secrets of a Trainer from Joey
Atlas - The Wizard of Fitness. -
Visit Homepage | | |
| | |
| | | | | | | | |
|
|
| |
|
|
| |
|
| |
|
