Author: Michael Schroff

8 Reasons Why You’re Not Losing Weight

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I discovered this great article by DR. MARK SMITH
…and it reinforces everything the doctors, trainers and nutritionists have been saying all along, and the information I have been sharing on this blog! Enjoy!
Posted: JUNE 28, 2013 8:00 AM EDT
 
1. You’re doing too much cardio. 
 
You aren’t guaranteed a slim waistline just because you spend an hour on the treadmill every day. In fact, long cardio sessions can actually work against you. That’s because your body basically sees exercise as stress, and stress causes the release of a hormone called cortisol, which breaks down energy stores for immediate use. Over the short term, this reaction is healthy and natural, but prolonged increases in cortisol eventually lead to insulin resistance, a decrease in bone density, loss of lean muscle mass, and weight gain.
 
2. You’re eating too much fruit. 
Many dieters turn to fruit as a sweet, low-calorie snack, but the sugar in fruit (like all carbohydrates) gets broken down into glucose in the small intestine. The presence of glucose in the bloodstream causes the pancreas to release insulin, and insulin stores excess glucose as fat. If you’re trying to lose weight, fruit intake should be limited to those with a combination of low carbohydrate content and high amounts of antioxidants like berries and pitted fruits.
 
3. You’re skimping on calories. 
Some calorie counters assume that if restricting calories will help them lose weight, then restricting a lot of calories will help them lose more weight, more quickly. Unfortunately, the body views severe calorie restriction as starvation and will eventually turn against you, fighting to keep the calories you do eat for dear life.
 
4. You’re not getting enough fat. 
 
When it comes to nutrition, we have to distinguish between healthy and unhealthy fat. Unhealthy fats are the trans fats, omega 6 fats, and processed fats that are used to manufacture processed foods. Healthy fats, on the other hand (fats from fish, nuts, coconut, animal meats, eggs, avocados, olives, etc.), are a necessary part of healthy cellular function. Contrary to what you might think, healthy fats do not translate into added pounds. The consumption of healthy fats instead of sugar actually gives us energy, keeps us satiated longer, and prompts the body to burn stored fat for fuel.
 
5. You’re stressed out. 
 
Any type of stress (physical, emotional, chemical) causes the body to enter into a state of protection, also known as “fight or flight.” This results in altered hormone levels as the body shuts down all processes not immediately required for survival. Part of the stress response, as stated above, is the release of cortisol. Again, this is perfectly healthy unless stress is chronic, in which case the result is increased fat storage around the belly.
 
 6. You’re overloading on carbs. 
 
The typical American diet consists of large amounts of processed carbohydrates that wreak havoc on blood sugar and insulin levels. Over time, fat cells become insulin resistant which makes it nearly impossible for the body to burn fat no matter how much you exercise or how few calories you consume.
 
 7. You’re not getting enough sleep. 
Lack of sleep is an often overlooked source of health challenges. That’s because our sleep patterns have a big impact on our hormone levels. This study showed that poor sleeping habits cause us to gain weight, and this one showed that the biggest spike in fat burning hormones occurred during deep sleep.
 
 8. You’re eating too many diet foods. 
Most diet foods (and all processed foods for that matter), contain some form of MSG, which is also known as yeast extract, glutamic acid, and hydrolyzed protein, among others. This chemical has been used in obesity research to induce obesity in rats. It causes a spike in insulin levels, in both animals and humans, which causes the body to store fat. Other chemicals in diet foods can sabotage your weight loss efforts too, like artificial sugars, trans fats, and natural flavors.
In the end, the best way to lose weight is to get healthy. You cannot sidestep nature. This means eating real food, moving your body regularly, getting adequate amounts of sleep, and finding ways to manage stress.

Reposted from MindBodyGreen, http://www.mindbodygreen.com/
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Dr. Mark is a chiropractor, wellness expert, nutritional counselor, and co-owner of the Good Living Warehouse, dedicated to educating people about the most efficient ways to lose weight, get healthy, and raise healthy kids. He currently divides his time between his wellness practice and researching the most relevant scientific data regarding nutrition, fitness, and stress. You can read more of his articles here and join his growing Facebook community.

Stress and Weight Gain

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Hi. There’s a great resource I follow by Dennis Heenan, called FatBurningNation.com

Recently, he posted some information regarding “stress and weight gain.”  I’m a firm believer that stress can lead to weight gain (and block weight loss), because it raises insulin levels in the body.  Steve Hochman at FitBody Boot Camp, constantly reminds us that insulin causes fat retention. So, in addition to eliminating bad carbs, high-glycemic foods, cut out the stress…if you can.

Read more from Dennis at: http://fatburningnation.com/stress-and-weight-gain/

And check out Dennis’ great workouts while you are there! He’s got lots of great information, links and workout advice that you can use. If you get on his mailing list, you’ll get even more information and inspiration. 

Agave Nectar is Bad for You

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I was doing a little research on Raw Coconut Nectar for my new Bee Pollen energy boost smoothie , and I found this great post on Agave Nectar. I wasn’t sure why Kimberly Synder of Glow Bio did not like Agave Nectar in her smoothie recipes, but I do now. It’s just high-fructose corn syrup, only worse! Here’s the a re-post of what I found on the Raw Vegan Living site (http://rawveganliving.blogspot.com/2013/01/agave-nectar-vs-coconut-nectar-secret.html). (And I even learned something good about “date syrup”.)

Read a comparison of Agave v Coconut nectar: the secret truth

You probably heard about agave nectar, right? It’s mostly used by all these raw vegans as a “natural” sweetness to foods. But did you know that agave nectar isn’t what it seems to be? There’s a dirty little dark side secret behind “raw agave nectar” that most of you don’t know. Let me explain to you the dangers of agave nectar and why your favourite sweetness isn’t safe and not really healthy. Let’s also compare agave with coconut nectar. I will discuss both in this article.

WHAT IS AGAVE NECTAR:

Agave is a succulent plant with rosettes of narrow spiny leaves with tall flower spikes. It almost looks similar to Aloe Vera and a cactus. The sweetener is made from the juice of the agave. The agave plant grows in the deserts of Mexico. Some people prefer the taste of agave over honey. The agave nectar (aka syrup) is heated up into a sugar. They claim the nectar to be “raw” when labeling tricking people into thinking it’s an all natural, healthy, raw sweetener.

AGAVE NECTAR DANGERS:

Agave Nectar is a scam for a few reasons. It isn’t what they claim it to be because it isn’t really, truly raw. Agave nectar is highly processed and contains more fructose than high fructose corn syrup! The agave is hydrolyzed at temperatures up to 140 F. for 36 hours, which making the end product containing 95% fructose. High fructose content (which is found in agave) can cause obesity, damage to the liver, diabetes, high glycemic (but wait, they “claim” to be low in glycemic….. Hmmm), and high in blood pressure (they also claim to be low in blood pressure, too. Lies). Pretty much the same dangers and health risks of high fructose corn syrup! Agave nectar is actually the same, but worse! So therefore, agave nectar (raw, organic) is NOT HEALTHY. If you don’t believe me, you should really start researching and educating yourself about the truth of agave nectar. Then you’ll realize, I’m not lying. Believe or not, all this is real, true facts, folks.

WHAT IS COCONUT NECTAR:

Coconut nectar comes from the coconut tree. The process is a bit similar to maple syrup. The only difference is that maple syrup is highly processed . The coconut tree is tapped and produces a nutrient rich “sap” that exudes from the coconut blossom. The sap is an abundant source of minerals, 17 amino acids, vitamin C, broad-spectrum B vitamins, and a neutral pH. The sap is not processed, which is the number one reason it is better than most of these raw sweeteners. The best brand of coconut nectar is Coconut Secret.

WHAT IS COCONUT SUGAR: coconut crystals

COCONUT NECTAR HEALTH BENEFITS:

Coconut nectar is not only delicious, it’s super healthy for you, too. It’s 100% organic, enzymatically alive meaning it’s 100% raw, vegan, fat-free, low glycemic, guilt free, non-GMO, and gluten free. This nectar is great for those who are diabetic. Coconut nectar is truly delicious, pure, and 100% true in facts such as raw, organic and low glycemic. It adds a great addition to cereals, pancakes, waffles, French toast, raw desserts, teas, and anything else you’d like to sweeten up. This coconut nectar is epic and will not cause you health problems in the future. The nectar doesn’t have that coconutty taste. Learn more about Coconut Secret.

AGAVE NECTAR VS. COCONUT NECTAR:
AGAVE NECTAR:
• It is similar to high fructose corn syrup, but worse because agave is high in fructose
• can cause obesity, high blood pressure, diabetes, liver disorder, and heart disease
• highly processed
• not really raw
• high in glycemic (contains half of the glycemic index in sugar)
• high blood pressure
• a scam
• does bad to your body
• bad for diabetics
• can cause mineral deficiency
• weakens the bones
• may cause hair and teeth loss
• and no true good benefits really =(

Agave, you sound deadly and scary. But it IS the TRUTH, people.

Maple syrup is not either. It can lead to obesity and other risky health risks! Just Google “the dangers of maple syrup” and you’ll find lots of info about Mr. Maple Syrup.

COCONUT NECTAR & COCONUT SUGAR:
• BEATS any other nectar and sweetener out there like agave, maple, yacon, stevia and of course all cheap sugars (besides coconut sugar… that’s not cheap sugar, anyways).
• it is more nutritious than agave! (HAH take that agave)
• 100% raw – enzymatically alive
• 100% organic
• vegan
• fat-free
• guilt-free
• non-gmo
• gluten-free
• low glycemic (contains 10% fructose)
• neutral pH
• will not cause obesity, high blood pressure, diabetes, or liver disorder
• this is the TRUTH!
• does great to your body
• not highly processed
• it’s a full pack epic nectar- containing 17 amino acids
• contains enough sweetness that will satisfy that craving sweet tooth! (plus, it doesn’t have that coconutty flavor)
• high in vitamins & minerals
• coconut sugar contains healing properties; lowers high glucose, prevents the risk of cancer, great for those who are diabetic & over-weight, etc!
• an A+ for the coconut sugar: you don’t feel sick, tired, hyper {no sugar rush! Hmm… that’s rare after you eat sugar – not with coconut sugar!} and any other side effects you would get when you eat sugar!
• It’s the BEST!!
• and 100% TRUE!! =)
~ basically, all the wonderful health benefits that coconuts contain – the coconut sugar and the nectar contains it, as well. Of course, why wouldn’t it? They are both coming from coconuts.

Wow. Doesn’t that sound 100% RAWSOME?! I think it does:)

BOTTOM LINE:
So which one sweetener/nectar will you choose: agave or coconut? I recommend using coconut nectar, due to all the great health benefits it has. Yes, I too was shocked at how agave nectar isn’t really healthy. I most certainly do not recommend incorporating agave nectar in your diet. Coconut nectar is the truth… however – coconut nectar isn’t the BEST raw sweetener to use, because it’s refined.

If you want the best, I’d suggest using date syrup. It’s so easy to make; it’s the healthiest of ALL sweeteners.

When I heard almost all these raw and vegans use agave, I was excited to try and use it for the first time. But then I started researching and educating myself on agave and learned so much on how unhealthy it is. Just because labeling says, “low in glycemic”, “low in blood pressure”, etc., they aren’t telling the truth. Just do your own research and see for yourself. Then hopefully, you’ll be amazed too.

Don’t be fooled about agave nectar. It is NOT natural, nor healthy. If I were you, I would go with coconut nectar all the way! Well, I sure hope you learned something new in this article. Spread the word if you can. Agave is a big fat NO NO!

My Thoughts & Feelings:
After reading this post, some people will still leave and believe that agave is healthy. It really irks me when people say that “agave nectar is healthy”, even though they read this post. I’ve heard some say that it saddens them that ‘agave is poison’. Some may not like or appreciate this post because I really expose agave badly! This is TRUE research facts. If the truth saddens you, then you can’t seem to handle the truth! Another thing that irks me is when people know that agave is bad and unhealthy, but yet they give people the option to choose their sweetener such as agave and maple syrup. Okay, I understand that it’s great to give people the option to choose their sweeteners, but why would you give them the option to choose a bad, unhealthy, poisoning sweetener?! It’s like giving people the option to choose sugar (which is horribly bad) and agave (which is identical to high fructose corn syrup! yeah, you tell me that’s not poisoning.) Basically, it’s like giving people the option to choose their poisoning sweetener of choice! Often times I ask them, “if you know agave is bad, why do you recommend it to others”? They reply, “I like to give people the option to choose what they want and prefer.”

If you had to choose between agave over coconut nectar, choose coconut nectar. If you had to choose between white and/or brown sugar over coconut sugar, choose coconut sugar, as it’s way healthier. But to be honest (the bottom line is), I don’t recommend coconut sugar and I don’t recommend coconut nectar, as it’s both refined sugars. The best sugars are dried fruits, such as dates.

The part I don’t understand is, why give people the option to choose something that’s bad, when you have other better alternatives. When it comes to recommending things to others, don’t recommend them something that’s poison and unhealthy; if people want to choose the poison, unhealthy option, that’s on them. At least you didn’t recommend it to them. This topic is really, really deep. I am not exaggerating when I say agave is poison and all. It’s true! People love their agave and maple syrup so much, it’s hard for them to let it go and heard for them to believe their favorite sweetener is causing so many bad health issues. Oh, and another thing I hear them say is, “eat it in moderation, you’ll be fine”! Like seriously?! No! Not even in moderation; it’s NOT GOOD FOR YOU!! It’s like saying, “I know sugar isn’t good for me, but it’s okay to eat to eat it in moderation.” “Oh, I know this drug is bad for me (smoking, etc.) but it’s okay if I do it in moderation.” See my point… I hope. Go do yourselves a favor – do your own research before you go talking about agave and any topic.

Do Your Own Research! Don’t just take my word for it, see for yourself on Google. Maybe then you’ll believe – See more at: http://rawveganliving.blogspot.com/2013/01/agave-nectar-vs-coconut-nectar-secret.html#sthash.yXDH2AO0.dpuf

Source: http://rawveganliving.blogspot.com/2013/01/agave-nectar-vs-coconut-nectar-secret.html

Raw Vegan Living (great info for vegan “foodists”): http://rawveganliving.blogspot.com/

Bee Pollen Energy Boost!

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Today, I watched a great segment on the TV/local news, hosted by best-selling author and nutritionist, Kimberly Snyder, owner, Glow Bio, a beauty-detox site/blog/company. Looks great, and I will add Kimberly to my list of great resources for better health, nutrition and life.

Blog: http://kimberlysnyder.net/blog/

Good Day LA TV show video clip: http://www.myfoxla.com/story/24507842/kimberly-snyder-smoothies-wraps-to-make-you-glow

Kimberly’s specialty is detox/cleanses, energy boost, proper food-combining (food pairing & synergy).

Kimberly demonstrated how to make a great energy boost smoothie using bee pollen. (ingredient amounts are approximate, based on what I could determine from watching TV, no recipes available…yet.)

  • 1 cup Coconut water
  • 1 peach, sliced  (i used a mango, because peaches weren’t available)
  • 1 cup cut up bananas
  • 1/3 cup raw coconut nectar
  • 1/4 cup bee pollen (or less for a single smoothie)

Coconut water is used as a base, and for hydrating.

Bananas and peaches are used for added Vitamin C, potassium and anti-oxidants.

Bee pollen (found in health food stores; $12/bottle at Wholefoods). Contains most of the B vitamins, amino acids, protein. Used for centuries in China for hormonal balance, digestion, energy, and to suppress cravings.
Caution! If you haven’t tried bee pollen before, test a little on your tongue first to make sure you are not allergic to bee pollen. The sales person at Wholefoods recommended I test first, as they have seen some allergic reactions in the past. 

Raw coconut nectar is used for added sweetening. It’s full of amino acids and B vitamins. Doesn’t taste like coconut. (btw, Kimberly says “Don’t use Agave for sweetener.”)  I didn’t have raw coconut nectar, so I used a little honey for now. I went shopping for raw coconut nectar and couldn’t find it…must keep looking.

Mix in blender (not extractor-juicer) for best results. Add some crushed ice to chill.

I liked it, and got a little B vitamin rush and energy boost, which was great prior to my workout. Enjoy!

——-

Fun facts about Kimberly Snyder (obtained from Fox TV website):

Kimberly Snyder is also the go-to nutritionist for many of the entertainment industries top celebrities including Drew Barrymore, Kerry Washington, Fergie, Reese Witherspoon, Hilary Duff, Rooney Mara, Dita Von Teese, Channing Tatum, Josh Duhamel and Ben Stiller.

Snyder is also a reoccurring nutritional and beauty expert on The Today Show, Dr. Oz Show and has been featured on Good Morning America, EXTRA, Access Hollywood, , E! Entertainment, Fox and Friends and The Ricki Lake Show. She has also been profiled in The New York Times as well as top national magazines including Vogue, Harper’s Bazaar, InStyle, Allure, Prevention, Shape, Health, Whole Living, Fitness, USA TODAY, Lucky, Elle, Esquire, Marie Claire, Redbook, People, Us Weekly and Parade Magazine among many others.

Snyder is a member of the National Association of Nutrition Professionals and is the founder of Glow Bio, an organic smoothie & juice shop in Los Angeles located at 7473 Melrose Ave. (Cross Gardner) Los Angeles, CA 90046. (323) 782-3939.

Kimberly Snyder’s Official Website.

Kimberly Snyder’s Official Blog

Kimberly on Twitter: @kimsbeautydetox

Kimberly’s Facebook page: facebook.com/KimberlySnyderCN

Glow Bio Smoothie & Juice Shop

Read more: http://www.myfoxla.com/story/24507842/kimberly-snyder-smoothies-wraps-to-make-you-glow#ixzz2r5QjS89I

Natural Remedies

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Natural remedies, from Dr. Oz.

“Five Fixes for Your Five Big Health Complaints”
Airdate January 20, 2014

I enjoyed today’s episode of Dr. Oz! He gives us a lot of great medical advice to cure ailments, and sometimes, the answer is so simple. For the five most common complaints he hears, he provides five natural solutions and remedies.

I had to relay this great information to you:

  1. PAIN: ARNICA – mountain flower that contains properties that fights inflammation. Works as good as ibuprofen. Applied as a gel on skin, massage in, 3x/day. $8 tube. Don’t put on a cut or break in skin.
  2. IMMUNITY: BLACK ELDERBERRY (sambuca eldess) Immunity booster. It’s an anti-inflammatory, anti-oxidant, flu-buster. “If you have mucus, take sambucas”. Syrup form. $12/bottle. Put in a hot drink. two teaspoons 3x/day.
  3. UPSET STOMACH: GINGER TEA- ginger root in tea, or tea bags. anti-inflammatory, speeds up digestion in stomach.
  4. SLEEP: PUMPKIN SEED- Powder form. Seed contains zinc and tryptophan. Slowly released, zinc converts tryptophan into serotonin which calms the brain. 1 pound bag $10. 1-2 teaspoons in warm milk (plus maybe a little sugar) before bed.
  5. STRESS: YOGA- calm down the nervous system. combine with deep breathing. once or twice per day. 5 minutes is good enough. See my Yoga page for more resources (my resources are local to Newport Beach California, but Yoga is everywhere…do it!)

Sodium : Watch-outs!

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How much salt should you have each day? 1 teaspoon.

The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit. Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 mg of sodium per day. At the same time, consume potassium-rich foods, such as fruits and vegetables. However, if you are in the following population groups, you should consume no more than 1,500 mg of sodium per day and meet the potassium recommendation (4,700 mg/day) with food.

  • You are 51 years of age or older.
  • You are African American.
  • You have high blood pressure.
  • You have diabetes.
  • You have chronic kidney disease.

Too much sodium is bad for your health. It can increase your blood pressure and your risk for a heart attack and stroke. Heart disease and stroke are the leading causes of death in the United States.

References: http://www.cdc.gov/features/dssodium/

Dr Oz says watch out for hidden sources of salt in medicine!

  • Alka-Seltzer :  max is 8 tablets in one day, and that equals 4500 mg of sodium, more than twice the daily recommended amount.
  • Airborne: typical dose of Airborne contains half of the recommended daily allowance of sodium.

Medicines that “fiz” use sodium to dissolve the tablets. Look for Sodium content on product labels.

Also, hidden (and excessive) Sodium intake from processed and restaurant foods contributes to increased rates of high blood pressure, heart attack, and stroke.

Dr. Oz notes

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I enjoy watching Dr. Oz for relevant medical information, and I collect the best stuff for the blog. Recently, Dr. Oz talked about new medical information and advances for 2014, plus health and nutrition topics that are important:

  • Eating a handful of nuts everyday can extend your life by 20%. Good nuts are: walnuts, almonds, macadamia, pecans, hazel, NOT peanuts (they are legumes, not nuts)
  • eat less red meat; more chicken, and even more fish; problem in the meat is the problem with digestion in the gut
  • red meat (beef, pork) has carnitine that turns into plaque in the blood; only eat one serving of beef per week; 3 or less of pork. Here’s more information: http://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
  • Tomatoes help metabolize the carnitine; tomatoes and probiotics are good for helping digestion
  • cauliflower and broccoli are cancer fighting foods, and help the liver get rid of toxins
  • change your life by changing your behaviors that change the rate of aging (gene modification by behavior)
  • cut your doses of vitamins and supplements, and replace the doses with real, natural foods
  • New Omega vitamin discovered: Omega 7 (found in anchovies and macadamia nuts) (all Omega vitamins are good)
  • Omega 7 stops plaque development in the blood vessels
  • Memory Vitamin: Bacopa for memory support, blocks free radicals in the brain
  • New “purple potatoes” help lower blood pressure, contains anti-oxidants

Get the conversation started!

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Here’s a few thoughts, notes and ideas collected from various trainers, experts and resources over the past few years. Maybe there’s an idea in this blog you can use to meet your own goals, incorporate into your daily routine or dispel a diet and/or fitness myth. Consult with your fitness trainers, boot camp members, and other resources to motivate and enhance results.

Here’s a short list of notes:

Fitness routine:
  • Bootcamp/cross-fit/HIIT 3-4x/wk
  • Weight-lifting 2-3x/wk
  • Abs & Core 4x/wk
  • Cardio- spinning, swimming, rowing machine, sprints, basketball, jump rope 2x/wk
  • Yoga/Pilates/stretching at least 1x/wk
  • …but don’t over-train!
Vitamins:
  • 1/day multi-vitamin (essential)
  • Fish and/or Krill oil (essential)
  • CoQ10 (Ubiquinol/antioxidant)
  • B-complex
  • Alpha Lipolic Acid (great antioxidant! Reduces internal inflammation)
  • Glucosamine
  • Magnesium/Magnesium Glycinate/Magnesium Citrate
  • Zinc
  • Biotin
  • Vitamin D (when not enough sun)
  • Vitamin C (Dr. Oz recommends 1000mg/day to ward off illness; Dr. Klapper says Vitamin C will help repair micro tears in ligaments)
Supplements:
  • Protein powder (Isolate is best, for muscle building)
  • Glutamine (muscle repair)
  • Creatine (energy for muscles)
  • CLA (fat reducer)
  • BCAA (for muscle recovery)
  • If you need an extra boost prior to workout, take Nitric Oxide “NO3”
Diet:
  • Healthy fats (avocado, coconut oil, olive oil, nuts, peanut butter)
  • Complex carbs (sweet potato, brown rice, brown rice pasta, oatmeal, barley)
  • Protein (eggs, chicken, fish, protein shakes, flax and/or almond milk)
  • Juicing!! (kale, spinach, broccoli, califlower, cucumber, tomato, beets, ginger, tumeric, fruits, green/maca powder)
  • Reduce insulin – Vinegar, lemon, lemonade, pickled veggies
  • Reduce dairy products, and non-fat/low-fat milk due to the sugar; causes water retention. Dr Oz recommends Greek Yogurt in the morning, but all brands have a lot of sugar; replace milk with Almond milk
  • Reduce sodium
  • Eliminate soy-anything
  • Take-in a slow digesting protein at night before bed (casein protein)
  • Food synergy (food pairing) makes food work/digest better
  • Food hypnosis (reduce cravings)
  • Replace trigger foods with super foods
  • Rooibos & green tea (Dr. Oz recommends)
  • Vanilla aroma reduces sugar cravings
  • No (or at least minimize) sugar (simple carbs), bread, dairy or chocolate (75%+ dark chocolate ok)
  • Cheat day is ok every 7-10 days…eat what you want, one day of bad eating won’t hurt you
  • Check the glycemic food  index…eggs are best!
Miscellaneous:
  • Visit/talk to a “Nutritionist”
  • Get a work out partner
  • Keep a workout log
  • Create incentives & goals
  • Work extra on weak areas
  • 5 small meals/day, bring food & snacks…keep the metabolism going; don’t starve
  • BCAAs during workout
  • Recovery drink after workout
  • Read fitness mags & blogs
  • Mix up routine every few months
  • Muscle “time under tension” is what builds muscles
  • Reduce stress & cortisol levels- relora, aromatherapy, tart cherry juice/melatonin, MTC, CLA (Dr Oz)
  • Get plenty of rest/sleep…muscle building happens at night when resting (and don’t block and/or limit the muscle building by eating sugar/bad carbs before bedtime!)
Healthy living “short list”:
  • diet/whole foods, weight-lifting, cardio, abs/core, yoga/stretching, vitamins & supplements
  • education, reading, collaboration
  • Lifestyle change
Resources & Websites: