THE BEST RESULTS= BODY N RICHED FITNESS

FOODS THE CONTROL YOUR MOOD

2012-01-19T14:54:00.002-05:00

Sometimes self control can make me cranky. I found out I’m not alone. According to Northwestern psychologists David Gal and Wendy Liu, exerting self control makes people chose anger related movies and have a preference for looking at angry faces. They conducted studies in which people were given a self indulgent option, a candy bar or a gift certificate for a spa treatment, and a responsible one, an apple or a gift certificate to a grocery store. Those who made the responsible choices were markedly more likely to chose the anger visuals. What’s our take away from that? Eat, drink and be merry or tomorrow we go postal? My guess is if we were controlling our food cravings we might actually chose the apple and be happy. Chronic dieting, as you now know, can create terrible cravings for high calorie, high carbohydrate, high fat foods but here are some healthy foods and herbs that can actually diminish food cravings.Foods:MolassesEggsApricotsDatesPrunesOnionsHigh fiber foods, particularly non starchy vegetablesCarbs that also have high protein content:legumes, tofu, sesame seeds, brown riceFoods containing essential fatty acids: olive oil, salmon, etc…Herbs:BayberryBlack CohoshGoldensealParsleyLicoriceThymeCardamomCayenneCinnamonGingerGreen TeaMustardFennelSo put some onions, parsley and thyme in your whole grain stuffing, have a cup of green tea with your apple-apricot, pie and be happy this holiday season.

GLYCOGEN TRAINING

2011-12-12T14:54:00.001-05:00

Glycogen LoadingCarbohydrates help in producing glycogen which is stored in the muscles and used at the time of intense physical exercise. Additional stores of glycogen can help an athlete increase endurance. Glycogen loading is a technique used by athletes to enable the body to store more than normal amounts of glycogen in the muscles. This practice helps in increasing the endurance of an athlete at the time of a sports event. The technique involves the following steps:1. The athlete reduces the intake of carbohydrates for several days by eating more fats and protein rich food. 2. The muscle glycogen in the body is also depleted through heavy physical workouts. 3. The exercise is reduced abruptly to lower intensities and the carbohydrate intake is increased. 4. The muscle glycogen levels shoot up by 2 to 4 times of the normal level and the endurance of the athlete increases as a result.Glycogen loading is a common practice, but in some cases, it can lead to heart irregularities and should be practiced with caution. Since muscle glycogen is used only for endurance sports (such as long distance running) or where the athlete is required to exert for over 1 hour. It is not of any use to resort to this technique for short duration sports. For every gram of glycogen added to a muscle, the muscle will also gain 2.4 grams of water. This can be helpful in some sports where a larger muscle size is important, but can also be a negative factor in some sports where the body weight of the athlete should be kept low.Carbohydrates for PerformanceThere is plenty of sound scientific evidence to suggest that endurance athletes should eat carbohydrates, fats and proteins in the following proportions: 60-65% carbohydrates, 20-25% fats, and 15-20% proteins The nutritionist must make the above statistics clear to the client since there may be a lot of other influencing factors at play such as companies selling wonder drugs or protein powders that emphasize the benefits of increasing protein intake. Such companies would not like to state simple truths that have been known for years because it would hinder their sales pitch. The theory behind sports nutrition is fairly simple and you should always try to keep it simple for your client as well. It is also your duty to inform your client about the unhealthy effects of supplements and wonder diets selling in the market. Many athletes are overawed by the hype around proteins. There is no doubt that proteins coupled with proper exercise will lead to muscle gain. However, simply taking a diet rich in proteins will not help many types of athletes. A diet that is too rich in proteins and lacking in carbohydrates will deplete the muscle glycogen levels of an athlete resulting in the loss of energy and performance. Some athletes rely on excessive fats to build energy reserves during exercise. However, fat can not be broken down fast and as the intensity of the exercise increases, carbohydrates become the main source of fuel and the rate of fat burning remains constant.

The SCIENCE of High Intensity Interval Training

2011-12-09T17:37:00.001-05:00

Fact: Obesity has officially become an epidemic and the number of people being classified as obese is growing (probably exponentially) every day. In fact, the prevalence of diabetes follows obesity by about 10 years. Although the prevalence of diabetes is growing in our society, it is not a new disorder. Diabetes Mellitus (DM) and Obesity have become a global epidemic…hence for the new disorder: DIABESITY. Fact: Being female has its perks, however, when it comes to NON estrogen related issues, we need to take care of ourselves. Women are more likely to have Cardiovascular Disease (CVD)…the NUMBER ONE cause of DEATH globally. Women with diabetes have a greater risk for developing CVD….

7 Sport Nutrition Tips

2011-11-29T09:58:00.002-05:00

If you are looking to gain a winning edge over your competitor and become an elite level athlete then these sports nutrition tips needs to be a key part of your training program.

1. Eat food every two to three hours.
As an athlete you should be eating every two to three hours to ensure your body gets sufficient energy, stimulates metabolism, and balance blood sugar levels. This will in turn improve your body composition and sports performance.

2. Eat protein, vegetables and fruit with every meal.
In order for you to have correct sports nutrition you should eat lean protein, vegetables and fruit at every meal. By doing this it will ensure that you not only are eating optimally but also you meeting the your daily requirements.

3. Only eat non fruits or vegetable carbs after training.
Things such as simple sugars, sports drinks, rice, pasta, potatoes and other carbohydrates should only be ingested after training, as this is when the body can process these the best.

4. Don’t be scared of fats.
Despite what the media wants you to believe not all fat is bad fat. Although you will want to avoid trans fats it is important that your sports nutrition plan have a balance of saturated, monosaturated, and polysaturated fats in your diet.

5. Drink more water.
It is very important for you to remain hydrated at all times. A great way to do this is to carry a water bottle with you at all time and continually sip on it throughout the day.

6. Do not replace food with supplements.
Supplements should never replace foods in your sport nutrition plan, as they simply do not offer the same benefits as whole foods.

7. Plan Ahead.
With everything that you have going on as an athlete it is important that you plan your meals ahead of time. A great tip is to prepare all your meals for the day the night before so that you can remain consistent and achieve that winning edge over your
competition.

BODYNRICHED.COM

2011-10-13T09:36:00.001-04:00

BODY N RICHES YOUR LIFE
Email: Bodynriched@gmail.com (C) 647 988-7315

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It's time we stop talking about change and commit to change:

COLUMBUS TRAVELED THE WORLD IN A SAILBOAT.
...AND YOU CANT GET TO THE GYM?

Contact: Richard Gayle
email: bodynriched@gmail.com
Phone: 647 988-7315

FITNESS TESTING
Bodynriched Fitness clients do a progress report on a quarterly basis to help form new goals and achieve new levels of fitness. This test is optional, but a great way to ensure you are always increasing performance and staying on track! If you are not yet a client of ours we invite you to come in for a fitness test and see how you are doing so far. It is a great place to start and a great tool to see how far you’ve come! Nothing is a better motivator than results. Stop guessing and wondering, come get a solid answer on your fitness level.

Progress Report Options:

Body fat
Testing
Speed
Cardio
Endurance
Strength
Flexibility
Abs / Core strength
More….
You have the option to do any, or all the tests so come set some goals with us today!

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PERSONAL TRAINING

How To Create A Salad Bar At Home

2011-09-14T09:52:00.001-04:00

Opting for the salad bar over a burger and fries at lunchtime might be a wise choice for your waistline, but can be a costly habit.

Creating a salad bar in your fridge at home is easy if you shop for and prepare your fixings on the weekends. When it’s time to make lunch, all you have to do is throw together your favorite combinations!
Start with your favorite greens and then add whatever you’re in the mood for. Bagged salad greens can be a lifesaver – and the difference between packing a healthy lunch and picking something up from the food court. Wash and cut your vegetables, fruits and proteins, and store them in airtight containers.
Incorporating a variety of fruits, vegetables and protein into each salad will ensure your lunch is balanced. Adding a cup of soup or a carton of milk will keep you full all afternoon.

Fruits & vegetables
• Sliced or cherry tomatoes
• Grated zucchini and cabbage
• Baby carrots
• Berries
• Cucumber slices
• Chunks of apple and pears
• Asparagus spears
• Sweet peppers
• Mushrooms
• Cut broccoli florets
• Boiled or roast potatoes, in bite-sized pieces
• Peach slices

Protein
• Poached or roasted chicken
• Thinly sliced turkey sausage
• Hard-boiled eggs
• Cheese, cubed or crumbled
• Bacon bits
• Sliced smoked salmon
• Marinated tofu
• Cooked beans
• Cans of tuna
• Avocado slices

Everything else
• Croutons
• Nuts and seeds
• Tortellini or ravioli pasta
• Dried fruit
• Cooked grains like bulgur or quinoa
• Fresh herbs like basil, dill or cilantro
• Leftovers – throw dinner’s leftovers onto a bed of greens and you instantly have salad for lunch!

Dressing
The basic vinaigrette template is two parts oil to one part acid. Think one cup of olive oil and half a cup of balsamic vinegar plus a little bit of anything else you might want to jazz up your dressing. The combinations are endless!

• Lemon, lime or orange juice
• Oils – olive, flax or grape seed
• Vinegars – balsamic, white wine, red wine, sherry, apple cider, Champagne
• Mustard
• Cheese – parmesan, goat cheese or feta
• Nuts
• Maple syrup or honey
• Garlic
• Ginger
• Fresh herbs – oregano, basil, mint, rosemary, cilantro

Study Shows 1 Obscure Trick to Make ANY Exercise Program or Workout MUCH More Effective

2011-08-15T12:24:00.001-04:00

I've read about this very interesting Harvard University study about exercise multiple times in the past, but I was just recently reminded about this study again while reading the fascinating book called 59 Seconds by Richard Wiseman.

Pay attention, because this actually shows a pretty powerful trick that you can use to literally make ANY workout or exercise program a LOT more effective and results producing.

According to the book 59 Seconds, here's how this study was carried out:

Researchers at Harvard University studied over 80 hotel room cleaning attendants from 7 different hotels. The hotel room attendants naturally received a lot of exercise from their daily jobs, which included cleaning an average of 15 rooms per day at about 25 minutes per room. This work involves a good deal of exercise in carrying things, scrubbing, lifting objects, vacuuming, and so on.

The researchers knew the hotel maids led an active lifestyle from their work, but also questioned whether most of the maids may not realize that their work was actually good for their health. The researchers set out to study the effects on the hotel attendants of making them very aware of how beneficial the exercise they got while working was for their health, and to see if this increased the results that they actually received from the exercise.

Basically, the question was... Would telling them that their work was great exercise improve their health, lower their blood pressure, and help them to lose weight compared to the hotel attendants that didn't realize their work was in fact "exercise"?

The hotel attendants were split into 2 groups:

1. This group was informed about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were specifically told how many calories activities such as changing sheets, vacumming, and scrubbing bathrooms were burning each hour.

The researchers also wanted this information to stick in their heads daily, so they gave the attendants a handout showing the quantities of calories they were burning doing each activity of their jobs. They were also shown a poster daily that reinforced how many calories they were burning.

2. The control group of hotel cleaning attendants was simply informed of the benefits of exercise, but were NOT told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise.

The researchers studied the existing lifestyles of all of the participants in both groups as well as giving them various health tests, including weigh-ins.

The study was conducted for 4 weeks. The researchers made sure that none of the participants had actually changed their exercise habits, smoking, or eating habits outside of work. This assured that there was no external lifestyle factor that could have accounted for the results of the study.

In addition, the hotel managers assured that the workloads of both groups stayed the same throughout the entire experiment.

Here are the VERY interesting results:

It turned out that the group of hotel cleaning attendants that was informed daily about the calorie-burning effects of their normal work routines ended up losing a significant amount of weight, lowered their body mass index and waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

Wow... very interesting huh!

Remember that each of these groups received the SAME amount of exercise and did not alter their lifestyle, eating habits, drinking habits, smoking, or anything else. The only thing that was different between the 2 groups was simply that the one group was constantly being reminded of how beneficial the exercise during their work was for their health and how many calories they were burning, and therefore their minds were busy believing in the benefits of it.

This actually doesn't surprise me... this is classic placebo effect at work here, and reinforces how powerful our brains are in relation to the results we get from exercise, food, supplements, etc.

How to use this info to burn more fat in your workouts, build more lean muscle, and improve your health more from exercise and nutrition

There's a good lesson in this study. If you strongly believe in your mind that the workouts that you are doing are drastically improving your body, your results will increase dramatically from those workouts.

The trick I've used over the years is to really "get mental" during your workouts and believe strongly that the exercise you are doing is transforming your body into a lean chiseled machine. (This is assuming that you're actually doing legit workouts such as Truth About Abs routines and not just wasting time reading a magazine while pedaling away on a boring exercise bike or treadmill).

So, if you want to burn more fat, not only do you need to workout intensely (for your individual capabilities), but you also need to mentally visualize the results you're getting, the bodyfat you are burning, and really strongly believe in how powerful the workout routine that you are doing really is for your body.

Along the same lines, if your goal is to build more muscle, then you really need to strongly believe in your mind at how powerfully your workouts are helping you to build muscle.

And this can be applied to your food intake too!

Don't underestimate how powerful your mind really is... If you are eating healthy foods such as those detailed in my Truth About Abs manual, make sure that you are also actively thinking in your mind about how those foods are dramatically helping your body, making you stronger, making you leaner, improving your energy and health, and so on.

Don't ignore this... this will drastically improve your results if you actively think about how truly healthy the foods you are eating every day are and how they are changing your body. This is assuming that you actually are eating truly healthy foods every day.

Another benefit of this "mental programming" is that it trains you to actually want to avoid junk foods, because you want to be able to think about how everything you eat is improving your body instead.

So there you go... an interesting study that shows how you can legitimately increase your results from your exercise and nutrition by just actively thinking about the benefits of both every day!

Please feel free to share the link to this page with your friends and family on email, your blogs or forums, Facebook, Twitter, etc.

Body n Rich Fitness

Quote of the day Rome was not built in a day, but it was built!!

Are Whole Eggs or Egg Whites Better for You?

2011-08-06T12:09:00.002-04:00

was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this...

"because I thought the egg yolks were terrible for you...that's where all the nasty fat and cholesterol is".

And I replied, "you mean that's where all of the nutrition is!"

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients... it's not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...

"But I heard that whole eggs will skyrocket my cholesterol through the roof"

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.

On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

And here's where it gets even more interesting...

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd... high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions... it is DEAD WRONG to try to "lower your cholesterol" just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you're interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.

So I hope we've established that whole eggs are not some evil food that will wreck your body... instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here's why... even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

OVERALL,THIS MEANS THAT THE EXTRA FATS (HEALTHY FATS) AND CALORIES FROM THE YOLK ARE SO NUTRIENT-DENSE THAT THEY ACTUALLY HELP YOU TO BURN OFF BODY FAT!!

Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens... The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids... and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It's a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their "fat-phobic" mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk... If you want real taste and real health benefits, we'd all be better off eating ALL of our eggs with the yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol.

ANOTHER INTERESTING STUDY ABOUT EGGS...

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.

Enjoy your eggs and get a leaner body!

BODY N RICH FITNESS

FIGHT ABDOMINAL FAT

2011-07-21T08:27:00.001-04:00

Can This 1 Unique Spice Help to Fight Abdominal Fat?

Richard Gayle Body n Rich Fitness - Certified Personal Trainer, Certified Nutrition Specialist

This spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...

You might even call it a "fat burning spice"... in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.

Here are some other benefits of this miracle spice:

•controls blood sugar levels
•helps maintain insulin sensitivity
•a VERY powerful antioxidant
•may have antibacterial and antifungal properties
•and dozens of other benefits
So what is this miracle spice that beats abdominal fat?

Well... it's good old tasty Cinnamon!

Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way.

Here's how...

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat...

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

The Importance of GI to an Athlete

2011-07-08T09:13:00.000-04:00

The Importance of GI:

An athlete should quickly replace glycogen stores after intense exercise. The speed at which the stores are replenished is where the GI of the food being eaten comes into the picture. Rapid replenishment of glycogen is a must for athletes who have to perform repetitively after small time intervals (e.g. during heats in sprinting). Such athletes do not have much time before the next event and must eat foods that immediately shoot up their blood glucose levels (high GI foods). Consuming high GI carbohydrates (approx. 1 gram per kg of body weight) within 2 hours of the exercise speeds up glycogen replenishment and recovery. In sports that require performance for long durations (over 1 hour), it is wise to keep the athlete replenished with glycogen consistently throughout the day. This can be done by eating low GI foods 2 hours before the exercise or competition. The food will slowly supply blood glucose and shore up the stores of glycogen and keep the athlete full of energy for longer. It is always a good idea to keep eating carbohydrates throughout a competition to keep the glycogen and blood sugar levels high and constant.

The GI of some common foods (The GI of glucose which is always used as the reference food is 100): GI is measured on a scale where the GI of glucose is 100. Foods have been categorized as low, medium and high GI foods.

Low GI = 55 or less,

Medium GI = 56 - 69,

High GI = 70 or more

Breakfast Cereals

Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67

Grains

Brown Rice 55
Long Grain White Rice 56
Short Grain White Rice 72
Noodles (instant) 46

GI of Fruit

Apple 38 Banana 55
Grapes 46
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103

GI of Vegetables

Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10
Potato (baked) 93
Potato (mashed, instant) 86
Parsnips 97
Sweet Potato 54

GI of Legumes/Beans

Baked Beans 48
Broad Beans 79
Lentils 30
Red Kidney Beans 27
Soy Beans 18

GI of Breads, Muffins & Cakes

Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
White Bread 70
Whole Wheat Bread 69

GI of Pasta

Spaghetti 43
Ravoli (meat) 39
Macaroni 47
Rice Vermicelli 58

GI of Dairy Foods

Milk (whole) 22
Milk (skimmed) 32
Ice Cream (whole) 61
Yoghurt (low-fat) 33

GI of Snack Foods

Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55

Grilled Tofu Salad with Cabbage, Cucumber, Carrot & Rice Wine Vinaigrette

2011-06-13T20:21:00.003-04:00

SERVES 2

4 Large slices firm tofu
1 Tbsp. rice wine vinegar
2 Tsp. peanut butter
1 Tbsp. chopped ginger
2 Tsp. low-sodium soy sauce
3 Tbsp. extra-virgin olive oil
1 cup shredded red cabbage
1 cup shredded Savoy or Napa cabbage
1/2 cup thinly sliced cucumber matchsticks
1/2 thinly sliced carrot matchsticks
Nonstick cooking spray

1. Heat a grell to high heat. Coat tofu with nonstick cooking spray and carefully lay it on grill, turning to a 90 degree angle to make grill marks. Repeat on the other side. Let cool, then slice thinly

2. Whisk together rice wine vinegar, peanut butter, ginger and soy sauce. While whisking, slowly pour in olive oil. This will make extra dressing.

3. Toss remaining ingredients with tofu and 1-2 tablespoons of dressing. Serve immediately

NUTRITION FACTS

320 calories
41g protein
24g carbs
29 g fat
9g fiber
5g sugar
92mg sodium

A HARDER CORE

2011-05-15T21:18:00.000-04:00

Harder Core

1. Hit the Upper Abs First
By doing 20 to 30 crunches, you'll limit the upper abs' assistance when you move on to the lower portion, says Gunnar Peterson. This can help define the inguinal crease—the lines that run from hip to groin.

2. Tighten Your Belt
One-legged lifts contract your transverse abdominis—a belt of muscle surrounding your abdomen—says Jon Crosby, C.S.C.S., of Velocity Sports Performance in Baltimore. Grab a pair of dumbbells and raise your left thigh until it's parallel to the floor and your left knee is bent at 90 degrees. Bend your right knee slightly and do a set of shoulder presses, biceps curls, or lateral raises.

3. Squeeze a Tennis Ball While You Do Crunches
"Squeezing your hands as hard as you can causes radiational tension, which allows you to contract other muscles harder," says Murphy.

4. After You Bench-Press, Do 25 Crunches on the Bench
You'll be less likely to skip them than if you have to go find an exercise mat.

5. Make a Bet
Pick a date 8 weeks away and set a goal: You and your buddies wager over squatting your body weight, for instance, or decreasing your body fat below 15 percent. Add a dollar to the pot whenever you work out. Winner takes all.

The 5 Essential Exercises!!

2011-05-05T14:54:00.003-04:00

To design a truly successful fitness or strengthening program, all you need are the 5 Essential Exercises: the dead-lift, lunge, push-up, chin-up, and ab wheel. These powerful moves form the basis of any conditioning workout.

The ultimate objective of any strength-training program is this:effectiveness. First and foremost, effective strength training or musculoskeletal conditioning must address all of the muscles, bones, joints, ligaments, and tendons of the body. This is because the body is a system, and that system ( like any other system ) is only as good as its weakest link.

Therefore, in order for any strength-training program to be truly effective, it must address the body as a system, and regardless of whether it is for a sixteen-year old or a sixty-year old, a linebacker or a librarian, in my opinion, the program must consist of 5 Essential Exercises.

The reason that this is the case is quite simply, that when broken down into components, the body does only five things; flexion (bending of the joint), extension (straightening of a joint), adduction (moving limb toward the body), abduction (moving the limb away from the body), and rotation (turning or twisting).

So when considering a Personal Trainer, why not consider someone who has not only the knowledge and Credentials for Fitness but will give you the results you need to feel great.

BODY N RICHED FITNESS
www.bodynriched@gmail.com

FAILURE..WHEN YOUR BEST IS NOT GOOD ENOUGH!!

2011-04-19T17:45:00.001-04:00

In my experience, these sorts of explanations are all bunk. If someone shows up for a workout, it means they’ve already got their life under control and there’s only one thing that’s going to get in their way:

Pain. The expression ‘no pain, no gain’ is utter nonsense. There is nothing that feels so good as a great workout that pushes the limits of your strength and endurance and leaves you with a healthy ‘pump’ in all your muscles. But most people never reach this point, even if they hire a personal trainer.

Why? Because of muscular inhibition.

Roughly 9 out of 10 people (I’ve tested quite a few) have some kind of muscular inhibition. Maybe their arch is collapsed, creating an inhibition pattern all the way up the kinetic chain. Maybe a major muscle (like Illiopsoas) is over-contracted from sitting all day, shutting off its antagonist (the gluteus maximus). Maybe their stride is too short on one side, creating a whole chain reaction. Maybe there is a nutritional deficiency, or an organ is shut off for some reason, causing associated muscles to shut down. There could be one of a thousand things creating an inhibition pattern, but the effect is all the same:

Inhibition anywhere leads to compensation somewhere. Compensation leads to over-contraction, which increases compensation. The joint gets pulled, the ligaments and tendons get elongated, the joints gets pulled more and moves out of place. Nerves get pinched and when they’re pinched above a certain threshold, the person experiences pain.

When you’re in pain for even a moment, athletic performance breaks down. I’m sure you’ve experienced it at some point in your workout career: your body broke down and you were left sitting by the sidelines, watching everyone else have a great workout while you, a little embarrassed to admit you had failed that day, just couldn’t keep up.

Enter the western mythology of success:

‘Only the strong survive’, ‘no pain, no gain’ and all sorts of Successories posters showing people running up staircases with captions like ‘The victor keeps on running when everyone else stops’. Its almost like you’re supposed to feel guilty for not trying hard enough, even though trying isn’t the problem, pain is.

But pain is perfectly normal. Its your body’s way of telling you there is some underlying imbalance. These imbalances can be caught and fixed from day-one if you know the muscle tests for each muscle in the body.

But there is another, bigger reason people fail, and perhaps this is why we’ve been in the same ineffective medical paradigm for 2400 years…

#2. PAIN (not enough…)

The wiring of our nervous systems is such that pain takes precedence over all other impulses. We will do infinitely more to avoid pain than to gain pleasure. This is where apathy comes in: if we’re not in ENOUGH PAIN to justify making a major change, we’ll maintain things the way they are.

While being in a little pain can shut down an entire exercise program, not being in enough pain will leave you unmotivated to make the major changes necessary to get out of it long-term. And this is where most people sit: they’re in just enough pain that they can’t stay on a given routine long enough to see some results, but little enough pain that if they go back to doing nothing, the pain goes away.

2011-03-24T16:14:00.001-04:00

No Equipment Core Strength Exercises
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training.
They include:
● Abdominal Bracing
● The Plank Abdominal Exercise
● Plank with Leg Lift
● Plank with Arm Lift
● Modified Plank with Leg Lift
● Push Up
● Stability Ball Push Up
● V-Sit Abdominal Exercise
● Bridge Exercise
● Single Leg Bridge Exercise
● Lunge with Twist
● Hip Lift
● Seated Oblique Twist with Medicine Ball
● Lunge with Twist
● Alternating Superman Core Exercise

Abdominal Bracing
This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath - you should be able to breathe evenly while bracing.

The Plank Abdominal Exercise
The basic plank exercise, also called a hover, is the starting place if you want to improve your core strength and stability. Here's how to do it right.

● Begin in the plank position (see photo 1) with your forearms and toes on the floor.
● Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
● Your head is relaxed and you should be looking at the floor.
● Hold this position for 10 seconds to start.
● Over time work up to 30, 45 or 60 seconds.

Plank with Leg Lift
Start in the same plank position (photo 1) as above with your forearms and toes on the floor.
● Slowly raise one leg 5-8 inches off the floor (photo 2)
● Count to two and slowly lower your leg to the floor.
● Switch legs and repeat.
● Do about 2-3 sets of 10 reps.

Plank with Arm Lift
● Start in the same plank position (photo 1) as above.
● Carefully shift your weight to your right forearm.
● Extend your left arm straight out in front of you.
● Hold 3 seconds while keeping your core tight.
● Slowly bring your arm back to starting position.
● Switch arms and repeat.
● Do 2-3 sets of 10 reps.

Modified Plank with Leg Lift
Perform the movement on your hands, rather than your elbows will make this exercise a bit easier

Side Plank Hip Strengthening Exercise
● Begin by lying on your side on the floor.
● Position your elbow on the floor just under your shoulder.
● Lift up on that elbow and keep your body stiff from head to toe.
● Hold this position for a count of 10 and lower your hip to the floor.
● Rest and repeat three times.
● Switch sides and repeat the exercise on the other hip.
● You can increase the effect of this exercise by lifting the top leg up toward the ceiling. Repeat the leg lift 10 times slowly and return to the start position.
● If you prefer, you can do these exercises on a hand rather than an elbow.

How to Do a Perfect Push Up
● Get on the floor and position your hands slightly wider than your shoulders.
● Raise up onto your toes so you are balanced on your hands and toes.
● Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
● Your feet can be close together or a bit wider depending upon what is most comfortable for you.
● Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
● Keep a tight core throughout the entire push up.
● Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
● Exhale as you begin pushing back up to the start position
● Don't lock out the elbows; keep them slightly bent.
● Repeat for as many repetitions as your workout routine requires.

Stability Ball Push Up Technique
● Lay with your chest on the stability ball
● Place your hands at the sides of your chest.
● Place your toes on the floor, legs straight.
● Push your body up until your arms are almost

V-Sit Abdominal Exercise
How to Do It
● Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
● Reach your arms straight forward or reach up toward your shins as you are able.
● Maintain good core posture and a strong spine.
● Hold this "V" position for several seconds to begin. As you get stronger, hold the position longer.
● Return to your starting position slowly.
● Just before you reach the floor, stop and hold the position for a few seconds.
● Repeat this entire movement several times.

Bridge Exercise
● Lay on your back with your hands by your sides, your knees bent and feet flat on the floor.
● Make sure your feet are under your knees.
● Tighten your abdominal and buttock muscles.
● Raise your hips up to create a straight line from your knees to shoulders.
● Squeeze your core and try to pull your belly button back toward your spine.
● If your hips sag or drop, lower yourself back on the floor.
● The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.

Single Leg Bridge Exercise
● Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
● Tighten your abdominal and buttock muscles.
● Raise your hips up to create a straight line from your knees to shoulders.
● Squeeze your core and try to pull your belly button back toward your spine.
● Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger.

The goal is to maintain a straight line from your shoulders to your extended leg and hold for 20 to 30 seconds. You may need to begin by holding this bridge position for a few seconds and switching sides. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.

Hip Lift
Begin by lying on your back with your arms by your sides, palms facing up.
Raise your legs so they are straight up toward the ceiling and perpendicular to your torso.
Pull your navel toward your spine and lift your hips a few inches off the floor, keeping your legs pointed straight up.
Then slowly lower your hips back to the floor.

Seated Oblique Twist with Medicine Ball
Seated oblique twists with medicine ball, sometimes called a Russian Twist, is a very effective exercise for strengthening the abdominal muscles.

How to do it right:
● Sit on the floor with your knees bent and feet flat on the floor.
● Contract your abs and sit at about a 45 degrees angle.
● Hold a medicine with both hands directly in front of you
● Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you.
● Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.
● Repeat for the desired number of reps.

Lunge with Twist
Using this type of stability exercise isolates your quads and hamstrings with the lunge motion; adding the twisting motion (with or without added weight) causes your glutes to contract more fully while it engages your core. It's also a great way to challenge your balance and engage muscles that are used while performing any exercise your perform one leg at a time, such as running, cross country skiing, and even cycling.
You can also use this as a warm-up exercise to get blood flow to many muscles at one time.

How to Do It
The Lunge with Twist Exercise:
● Stand with feet about shoulder width apart.
● Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You may want to begin this exercise with no weight and build up your strength over time.
● Step forward with your left foot into a lunge position.
● Be sure to keep your left knee over your left foot; don't twist at the knee.
● From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. (Think of pointing to the left from your belly button).
● Maintain a slow and controlled movement throughout the exercise.
● Slowly return your arms to center and step back from the lunge to an upright position.
● Repeat the movement to the other side.
● Perform 5 to 10 times on each side. Complete 2 sets.

Advanced The Lunge with Twist:
● Because shoes offer additional support, you can increase the difficulty of this exercise by performing it barefoot. This engages the small muscles of the foot and ankle that stabilize the ankle and maintain balance.
● Turn this into a Walking Lunge with Twist by performing the exercise as you walk forward 10 steps.
● Do 2 sets.

How to Do the Alternating Superman Core Exercise
● Lie face down on a mat with your arms stretched above your head (like superman)
● Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).
● Hold for 3 seconds and relax.

Target Heart Rate!!

2011-03-09T12:25:00.000-05:00

Q: What is heart rate?
A: Heart rate is the number of heart beats per minute; the times per minute that the heart contracts.
Q: What is average heart rate?
A: The average of heart rates measured during an exercise period.

Q: What is recovery heart rate?
A: This is the heart rate that our body will decrease to after an exercise session. For example, you exercise for a 1/2 hour at 155. Two minutes after you stop exercising, your heart rate decreases to 95. The 95 would be your recovery heart rate. It is used to evaluate your fitness level after exercise. It is good to set a two minute time frame and see how many beats you recover in that time frame. Compare this recover heart rate between exercise sessions.

Q: What is resting heart rate?
A: Resting heart rate (Resting HR) is the number of beats in one minute when you are at complete rest. Your resting heart rate indicates your basic fitness level. The more well-conditioned your body, the less effort and fewer beats per minute it takes your heart to pump blood to your body at rest.

Q: How do I determine Morning Resting Heart Rate?
A: Immediately after awakening and before you get out of bed, measure your heart rate using your heart rate monitor or from the palpitating pulse from artery, counting the beats for 15 seconds and multiplying by four. You can sleep with your heart rate monitor on and in the morning read it first thing. Be aware of the fact that, if your bladder is full in the morning, you didn't sleep well, or you're feeling stressed, you might have a slightly elevated resting heart rate. Take these measurements for five consecutive days and find the average. This average is your actual resting heart rate. Resting heart rate is dependent on your living habits and a number of factors such as quality of sleep, stress level, and eating habits.

Q: What is maximum heart rate?
A: Maximum Heart Rate (Max HR) is the highest number of times your heart can contract in one minute. Max HR is the most useful tool to be used in determining training intensities, because it can be individually measured or predicted.

Q: How to determine maximum heart rate?
A: You can define your maximum heart rate by

1) having it measured in an exercise test

2) using age-predicted maximum heart rate formulas.

1) Measured Max HR

The most accurate way of determining your individual maximum heart rate is to have it clinically tested (usually by treadmill stress testing) by a cardiologist or exercise physiologist. You can also measure it in field conditions supervised by an experienced coach. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.

2) Predicted Maximum HR There is a mathematical formula that allows you to predict your Max HR with some accuracy. It is called the "age-adjusted formula". The age-adjusted Max HR formula can come in very handy when you're not prepared to pay for the physician-supervised stress test.

WOMEN: 226-your age = age-adjusted Max HR
MEN: 220-your age = age-adjusted Max HR

If you are a 30-year-old woman, your age-adjusted maximum heart rate is 226- 30 years = 196 bpm (beats per minute).

These formulas apply only to adults. The generally accepted error in age-predicted formulas is + - 10-15 beats per minute, which is due to different inherited characteristics and exercise training.

You should remember that there may be some discrepancy when using the age-adjusted formula, especially for people who have been fit for many years or older people. The formula will give you a ballpark estimate to work from, but if you want to exercise/train at your most effective levels, your Max HR should be measured.

Q: What is the heart rate reserve?
A: Heart Rate Reserve is the difference between your Maximum Heart Rate and your Resting Heart Rate. If your maximum heart rate is 196 bpm (beats per minute) and your resting heart rate 63 bpm, your heart rate reserve is 196 bpm - 63 bpm = 133 bpm.

The greater the difference, the larger your heart rate reserve and the greater your range of potential training heart rate intensities.

Q: What is safety heart rate?
A: This is the heart rate that is prescribed for beginning exercises - whether a walker, runner, swimmer, snow shoer, or a participant in any aerobic activity. It is also the term used in some cardiac rehabilitation programs in which physicians prescribe moderate, supervised training for recovering heart attack patients. This range is usually 60% (or less) of the maximum heart rate and represents the least amount of stress you can place on your heart and still receive a beneficial exercise effect.

Q: What is Max VO2 heart rate?
A: This is the heart rate at which you hit your maximal oxygen uptake effort. On the average, you hit your Max VO2 HR at 95% of your Max HR.

Q: What is the anaerobic threshold?
A: The physiological point during exercise at which muscles start using up more oxygen than the body can transport, i.e. muscle work produces more lactic acid/lactate than the body can process.

Q: What is biofeedback?
A: Visual/numerical information on what is happening inside the body, for instance heart rate.

Q: What does ECG stand for?
A: It stands for electrocardiogram which is a unit that is used in the medical community to measure and analyze heart rate. The Polar heart rate monitors all have the same accuracy rating as the ECG machine.

Q: What is the target zone?
A: A target zone is a heart rate range that guides your workout by keeping your intensity level between an upper and lower heart rate limit. There are various target zones that are suggested for an individual to follow that correspond with a specific exercise goal. IE: Improved Fitness Zone 70-80% of Max Heart Rate.

Ideal For Benefit Desired Intensity Level (% Maximum heart rate)
Light Exercise Maintain Healthy Heart/Get Fit 50% - 60%
Weight Management Lose Weight/ Burn Fat 60% - 70%
Aerobic Base Building Increase Stamina Aerobic Endurance 70% - 80%
Optimal Conditioning Maintain Excellent Fitness Condition 80% - 90%
Elite Athlete Maintain Superb Athletic Condition 90% - 100%

CARDIO THAT BURNS DOUBLE THE CALORIES IN HALF THE TIME!

2011-02-28T10:21:00.004-05:00

The right way do cardio effectively is with short, high-intensity intervals.
Interval cardio triggers your anaerobic metabolism, which will skyrocket your heart rate and melt the fat -- without eating away your muscle tone. Remember, you need to keep your lean muscle so you can keep burning more fat and calories.
In fact, interval cardio is so effective that you will KEEP burning calories around the clock -- up to 48 hours after your workout is over.

How Can That Be!!
Well, because MAX Workouts is intensity dependent (not time dependent) it triggers a powerful physiological effect known as EPOC (a.k.a. "The After Burn"). Let me explain...
EPOC is a scientific term used to measure your body's rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, the more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours afterward.

So the "calories burned" counter on the treadmill means nothing anymore because your body is going to burn calories for up to TWO DAYS after your workout!

SCIENTIFIC FACT: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!

SCIENTIFIC FACT: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed

SCIENTIFIC FACT: Anaerobic Strength-training) workouts increase EPOC much more than aerobic exercise does

If there's one major point I want you learn from this article, it's this: fitness is intensity dependent,not time dependent.

So you see, the secret to shrinking your waistline and getting rid of belly fat permanently is NOT to workout longer. You just need to know how to workout SMARTER, which is exactly what you're going to learn with MAX Workouts.

The Food Guide Pyramid...THE FACTS

2011-02-14T18:35:00.000-05:00

The food guide pyramid is often shown on cereal boxes, advertisements and other places that provide nutrition information to the public. The USDA Food guide pyramid contains the following groups of food.

a) Bread, Cereals, Rice, Pasta Group(6 to 11 servings): This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often and should form an important part of the daily diet. The rationale behind eating more carbohydrates is that they provide energy so that a person is required to eat less fat. It is recommended that a person should have 6-11 servings from this group.

b) Vegetables (3-5 servings) and Fruit (2-4 servings): There is no doubt that fruit and vegetables are good for the body. Fruit and vegetables provide the body with essential vitamins and other nutrients and ward off diseases and ailments. A person should have 3-5 servings of vegetables and 2-4 servings of fruit a day.

c) Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 servings): This group provides the body with proteins. Proteins help in building the body tissues and muscles. A person should eat 2-3 servings from this group a day.

d) Milk, Yogurt and Cheese Group (2-3 servings) : This group provides proteins and calcium that make the bones strong and prevent health problems related to the degeneration of bone mass. A person should eat 2-3 servings from this group a day.

e) Fats, Oils and Sweets (eat sparingly) : This group should be eaten sparingly. Fat leads to heart s and obesity. Too much sugar also leads to obesity which can later create health problems.

The food guide pyramid provides an excellent way to ensure that the body's nutritional requirements are fulfilled properly. By following the guide, an individual will receive all the daily requirements in terms of energy, proteins, vitamins and other essential nutrients.

Here are the recommended sizes of the servings for foods high in carbohydrates.

Vegetables: 1 cup of raw vegetables, or ½ a cup of cooked vegetables, or ¾s of a cup of vegetable juice.
Fruit: 1 medium sized fruit (such as 1 medium sized apple or 1 medium sized orange), ½ a cup of a canned or chopped fruit, or ¾s of a cup of fruit juice.
Bread and cereals: 1 slice of bread; 1 ounce or 2/3 s of a cup of ready-to-eat cereal; ½ a cup of cooked rice, pasta, or cereal; ½ a cup of cooked dry beans, lentils, or dried peas.
Dairy: 1 cup of skimmed or low fat milk.

There has been endless research in the subject apart from the findings that have led to the development of the food guide pyramid regarding the proper intake of proteins, fats and carbohydrates. The currently recommended balance according to the McGovern Select Committee on nutrition and human needs is approx.

Proteins : 12%

Carbohydrates : 58%

Fats : 30%

There is plenty of sound scientific evidence to suggest that endurance athletes should eat foods with proteins, carbohydrates and fats in the following proportions:

Proteins : 15-20%

Carbohydrates : 60-65%

Fats : 20-25%

Body builders eat more proteins to add muscle and bulk, with the proteins accounting for up to 35-40% of the diet for professional body builders like Arnold Schwarzennegger in his competing days.

Top 10 foods for inflammation

2011-02-12T11:06:00.001-05:00

Here 10 excellent inflammation-fighting foods and ways to incorporate them into your lifestyle:1

1. Fermented Foods and Liquids like Dong Quai, InnergyBiotic, Whole Grain Biotic and Coco-Biotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation super stars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation

2. Broccoli has tons of vitamin C and plenty of calcium. It also fights eye inflammation. Make sure you lightly steam your broccoli to digest it well.

3. Hemp oil (and all other oils with omega-3 fatty acids) reduce inflammation. Most Americans consume too many omega-6 fatty acids, so it's important to incorporate more omega-3 fatty acids. Hemp oil also has gamma-linoleic acid (GLA) to further fight inflammation. Remember to look for unrefined organic oils.

4. Wild-caught salmon is another way to get beneficial omega-3 fatty acids. You can also try other fatty fish like cod and sardines.

5. Tart cherries can reduce inflammation ten times better than aspirin! Once your inner ecosystem is well underway you are in stage 2 of Body Ecology. Tart cherries help reduce your risk for heart disease. They are certainly more delicious than the popular over-the-counter pill you are likely familiar with.

6. Soaked walnuts make a delicious and inflammation-fighting snack when you are ready for stage 2 of Body Ecology because of vitamin E and more heart-healthy omega-3 fatty acids. Soak your walnuts and other nuts before you eat them to remove the enzyme inhibitor. This makes them easier to digest.

7. Onions and Garlic. Onions not only provide a sweet taste to your savory meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Try onions with your grain dishes, or prepare with eggs and greens. Garlic has long been a folk remedy for colds and illness, and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease.

8. Fermented Foods and Liquids like Dong Quai, InnergyBiotic, and Coco-Biotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation super stars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation.

9. Pineapple is a tart fruit that you can begin to eat in Stage 2 of the Body Ecology diet. It has bromelain, an antioxidant that boosts your immunity naturally.

10. Spinach has plenty of carotenoids, one kind of inflammation-reducing antioxidant and it also contains vitamin E. Make sure to steam your spinach for ultimate digestion.

Spices: Ginger & Turmeric

Turmeric is a spice used extensively in other cultures, and for good reason. It contains curcumin, a substance that actively reduces inflammation. Try sprinkling turmeric onto cooked squash or quinoa for a different flavor.

Ginger works in a way similar to turmeric to lower inflammation and in some studies has been shown to reduce pain associated with arthritis.

Typical Beach Body Workout!!

2011-01-31T17:42:00.001-05:00

Typical Beach Body Workout

3-4 Day per Week Whole Body Circuit Routine
Basic Routine - 3\4-day Resistance to be completed 3 times per week. Duration 35mins approximately
Rest & Recovery - Take a day rest between sessions i.e. complete it Monday, Wednesday and Friday.
Intensity - Carry-out the exercises right through with no rest. Take 90 second rest before completing right through again.

Beach Body Workout
Circuit Workout Sets x Reps

Fast Push-ups 4-6 x 20

Bent over Rows 4-6 x 8

Triceps Dips (on bench or chair) 4-6 x 15

Single leg squats (onto bench or chair) 4-6 x 15 each side

Shoulder Press 4-6 x 8 reps
Deadlifts 4-6 x 12 reps

Points to Note

Undertake for 5-8 weeks and combine with Build Muscle and Lose Fat Diet for best results.
See Best Ab Exercises if you are unsure of any Core Strengthening exercises.

P.s My reason to posting this Post, train in the cold for the Summer body you want!!

Keys To a Successful Fitness Program

2011-01-19T17:37:00.000-05:00

Often people ask me what's the quickest way to lose weight. Well, unfortunately there is no shortcut or easy way to lose weight or tackle the problem areas, despite what most gimmicky products lead us to believe. But there are three keys that must be adhered to if you ultimately want to achieve success in your health & fitness program. Whether you're trying to lose weight, train for a 10K run, or just feel better.

These three components include: commitment, consistency and accountability. First and foremost, you have to be committed to your goals. To be completely committed you must to be willing to make lifestyle changes. Exercising at high intensities, multiple times each week is important but equally important is eating a sensible diet. Following a structured meal plan is imperative and has proven effective to meet the desired goal. Counter measures will lead to frustration, discouragement, and ultimately resignation from any program.

To really begin to start feeling and looking better you must exercise consistently. At the very minimum you have to workout at least twice a week - preferably three or four times. Consistency doesn't mean skipping workouts on a regular basis. If you plan on working out three times a week but miss a workout once every two weeks, that accounts for 26 missed workouts in a year. That's almost a whole month of not exercising!

Finally, you have to be accountable. Being accountable can include monitoring your diet by keeping a food log everyday (not once in a while), drinking plenty of water, and exercising regularly. Too often people think that since they worked out today they are "allowed" to eat an extra serving of dessert or have a bigger portion of lunch or dinner. By doing this you're adding back the calories you burned during your workout. This is not going to help you lose those extra pounds that you work so hard to burn. This is something to keep in mind being in the holiday season.

Accountability in Your Fitness Regimen

-Keep active. If you cannot meet your trainer or get to the gym, use that treadmill at home with the clothes draped all over it. If you do not have a piece of cardio equipt, try going for a walk.

-Keep motivated. Think about the goals that you have set for your fitness program and how being unproductive during the holiday season could hinder the progress that has been made towards those goals.

-Keep a dietary journal/log. During the holidays, eating can get out of hand. Try using a journal and write down what you have eaten and try to stay within a good target caloric intake.

-Eat in moderation. Eating sweets and large meals can be killer, but make an extra effort to try to eat in moderation. Remember, portion control!

Weight Loss Tips

2011-01-12T12:02:00.000-05:00

A. Principles of Weight Loss

During any weight loss program, the following important factors must be clearly understood and made a part of the program.

1. Weight loss will take place when the calories expended by the body are more than the calories consumed. Therefore reducing the intake of calories through a well balanced diet is important for most weight loss cases.

2. The RMR (resting metabolic rate), which is the amount of calories consumed by the human body at rest for performing essential body functions such as beating of the heart and keeping the body warm makes a huge difference to the calories consumed by an athlete every day.The more the lean body mass (muscle weight), the more is the RMR of the body. The athlete’s lean body mass should be increased through weight training and aerobic exercise so as to increase the RMR.

3. If the weight loss program leads to weight loss accompanied by a loss in lean body mass (reduction of muscle weight), it will also mean that the RMR will decrease as well. The reduced RMR will mean the body will require less energy while at rest and the chances of regaining the lost weight will be extremely high. It is therefore essential that the muscular fitness is increased along with the weight loss. Therefore, a mix of aerobic exercise (to burn calories) and weight training (to increase the lean body mass) is the best technique for losing weight.

To summarize, any weight loss program is based upon the principle that when the number of calories burned by a person in 24 hours is greater than the number of calories consumed, weight loss takes place in the individual. The net deficit in the calories burned and used is made up by the fat in the body which results in a loss in weight. The smaller your muscles are, the fewer calories you will burn; the bigger your muscles are, the more calories you will burn. But remember that strenuous exercises with weights (including, but not limited to, dumbbells and barbells, Nautilus-type machines, your own body weight, and other forms of resistance exercises) is the best way to increase your muscle size, and thereby increase your metabolic rate. This will result in far more calories being burned all day long, even at night while you're sleeping.

B. Weight Loss through Exercise and BMI

1 pound of body fat = 3500 calories

WEIGHT LOSS (IN LBS) = (CALORIES BURNED - CALORIES CONSUMED)/3500

As a sports nutritionist, you must emphasize the importance of exercising for weight loss. Even though this may seem the hard way round the problem, it is much healthier and more fun. The formula behind a successful weight loss training program is simple - Burn more calories.

Here is a chart explaining the approximate number of calories burnt in 30 minutes by the body during various exercises:

The caloric expenditures listed in the table below are for people with about a 20 percent body fat level.

Aerobics (low impact) - 185
Cycling (recreational, 5mph) - 120
Cycling (moderate, 10mph) - 300
Cycling (vigorous, 15mph) - 480
Skipping 300
Step Aerobics (low impact) - 225
Swimming - 265
Walking (moderate) - 145
Walking (vigorous) - 195

1. One pound of fat is burnt by burning 3500 calories through activity. So, to burn one pound of fat would take 11.5 half-hour sessions of moderate cycling per week. This may seem difficult to most people. So it is advised that a healthier food intake program should be combined with the exercise routine. The emphasis should be on healthier food intake rather than less food intake (dieting).

Proper food is essential for the maintenance or restoration of health. There are six classes of food substances: carbohydrates, fats and oils, proteins, minerals, vitamins, and water. A calorie is a unit of heat used to measure body metabolism and "how fat" individual foods will make you. Technically, a calorie is the amount of heat necessary to raise the temperature of one kilogram (2.2 pounds) of water by one degree Centigrade. Carbohydrates and fats are the chief sources of calories. Proteins may also furnish calories. One gram of these nutrients, when burned in the body, supplies the following number of calories:

Carbohydrates 4 Calories
Fat 9 Calories
Proteins 4 Calories
Alcohol 7 Calories

From the above figures, you can see that fat is a concentrated source of calories. This is the reason why overweight people are asked to reduce their intake of fatty foods. Alcohol is also a concentrated source of calories, supplying 7 calories/gram. This is one of the reasons that beer drinkers end up gaining a beer belly. The amount of calories needed for body functions varies with age, sex, activity, and climate. Boys are usually more active than girls and require more calories. If you eat more calories per day than your body uses, the excess is changed into fat and stored in the body.

Body Mass Index (BMI) is a measure of the amount of fat on the body. BMI is defined as an individual’s body mass (in kgs) divided by the square of the individual’s height

The critical values of BMI for males and females are 27.8 and 27.3 respectively. One of the variables the BMI formula does not take into account is lean body mass. It is possible for a healthy, muscular individual with very low body fat to be classified as obese if we use the BMI formula. If you are a trained athlete, the weight calculated on the basis of the percentage of fat on your body would be a better indicator of what you should weigh.

BMI below 20:

It indicates a lean BMI, which means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight through a good diet and exercise habits to increase your muscle mass.

BMI between 20 and 22:

A BMI in this range indicates the ideal, healthy amount of body fat which is associated with living longest, and the lowest incidence of serious illness. Coincidentally, it seems this ratio is what many individuals perceive to be the most aesthetically attractive.

BMI between 22 and 25:

A BMI in this range is still considered acceptable, and is associated with good health.

BMI between 25 and 30:

You are considered hefty and should find ways to lower your weight through balanced diet and exercise. You are at a high risk for a variety of illnesses with your present weight. You should lose weight by changing your diet and exercising more.

BMI over 30:

A BMI in this range indicates an unhealthy condition. Your excessive prosperity is making you prone to heart diseases, diabetes, high blood pressure, gall bladder diseases and some cancers. You should lose weight by changing your diet and exercising more.

Weight loss requires a change in eating habits and life style as well as a regular dose of exercise to burn fat. People who are grossly overweight have a great problem on their hands, and you must ask them to stop worrying and attack the problem with a positive mind and motivation. Will power is an important factor in weight loss, and you must help the trainee believe that weight loss is possible. While mentioning this, you must also drive home the point that weight loss cannot take place in a matter of a few days. It is a hard road that will require the person to abstain from unhealthy foods and take regular exercise. (something that the overweight trainee will not be used to). Weight loss trainees are not only required to be administered fitness counseling but also mental counseling to keep them motivated.

C. The ZigZag Method of Weight Loss

The zigzag approach to weight loss is considered the most scientific approach and one that leads to long term reduction of fat. The following issues must be kept in mind while understanding the zigzag method of weight loss:

1. The more the lean body mass, the more is the RMR (resting metabolic rate or the rate at which the body consumes calories at rest) and the better the capability of the body to burn fat while at rest.

2. The key to weight loss is to reduce the fat and increase the lean body mass and RMR. If you do this, the weight loss will be permanent.

3. A calorie deficit diet leads to a reduction not only in fat, but also in the RMR because the lean body mass is also reduced by the calorie deficit diet.

4. The problem confronting the weight loser now is how to increase the lean body mass, which requires a positive calorie balance diet.

5. The zigzag approach is the best approach to reducing fat for longer periods, increasing the lean body mass and the RMR.

Rules to be Followed to Make the Weight Loss Successful:

FITNESS TRENDS 2011

2011-01-04T17:34:00.001-05:00

The top ten fitness trends predicted for 2011 are given below.

1. Educated and experienced fitness professionals. Due to increases in the number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through accredited programmes.

2. Fitness programmes for older adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness professionals are taking the time to create age-appropriate fitness programmes to keep older adults healthy and active.

3. Strength training. Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete physical activity programme for all physical activity levels and genders.

4. Children and obesity. With childhood obesity growing at an alarming rate, health and fitness professionals see the epidemic as an opportunity to create programmes tailored to overweight and obese children. Solving the problem of childhood obesity will have an impact on the health care industry today and for years to come.

5. Personal training. More and more students are studying sport and exercise science, which indicates that students are preparing themselves for careers in allied health fields such as personal training. Education, training and the possession of recognized qualifications for personal trainers has become increasingly important to the health and fitness facilities that employ them.

6. Core training. Distinct from strength training, core training specifically emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips and abdomen – all of which provide needed support for the spine.

7. Exercise and weight loss. In addition to nutrition, exercise is a key component of a proper weight loss programme. Health and fitness professionals who provide weight loss programmes are increasingly incorporating regular exercise and calorific restriction for better weight control in their clients.

8. Boot camp. Boot camp is a high-intensity structured activity programme modeled after military style training and led by an instructor. Boot camp incorporates cardiovascular, strength, endurance and flexibility drills in both indoor and outdoor settings.

9. Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programmes for older adults are closely related.

10. Physician referrals. Physician referrals partner medical and health and fitness professionals to allow the simple integration of exercise into patients’ lives.

PLYOMETRIC EXERCISES

2010-12-08T10:46:00.001-05:00

Plyometric exercises make a muscle reach full force in the shortest time possible. This kind of exercise uses the force of gravity to store potential energy in the muscles, which is then quickly transformed into kinetic energy. One of the most common forms of this exercise is the box jump, also known as the in-depth jump, wherein an athlete steps off the box and lands with his/her legs coiled then quickly leaps to the next box.
Here are the top benefits of plyometric exercises that will help you decide if this type of fitness program is something that you need.

1. Strengthens the muscle

Muscles particularly in the legs are engaged and developed during this type of workout. Lean muscle mass in the legs are developed which make them stronger and more effective in carrying out physical activities.

2. Improves response time of muscles

Especially in competitive sports, it is important for an athlete to be able to move quickly at a moment�s notice. With regular plyometric workout, you will notice the development of your explosive power, which can help you deliver superior athletic performance. Such sports include basketball, soccer, hockey, and so many more.

3. Increase endurance

Another thing that athletes should have is endurance. They cannot get tired easily if they want to win in a sports competition. Partaking in plyometric training will increase one�s endurance significantly as well as allow the muscles to handle long athletic activities during peak performance.

4. Improves posture and balance

After engaging in this exercise for even a short period, you will notice great improvement on your posture and balance.

5. Burns calories

When you engage in any physical activity, you will obviously burn calories but what is great about plyometrics is that it also boosts your metabolic rate, which means that your body will become more effective in burning calories.

6. Reduces risk of injuries

Plyometrics reduces risk of injuries by improving flexibility and range of motion. This is also achieved by strengthening the body and making it more resistant to injuries.

Safety Precautions

Ensure proper progression and correct techniques. Doing this activity the wrong way can result in injuries.
If unsure about correct form and other things about this exercise, it would be best to consult a personal trainer.
Be physically fit before engaging in this activity. Plyometrics require physical strength and flexibility.
Do the necessary warm up exercises before doing this exercise.

Super 7 Nutrition Tips

2010-12-01T11:45:00.001-05:00

If you are looking to gain a winning edge over your competitor and become an elite level athlete then these sports nutrition tips needs to be a key part of your training program.

1. Eat food every two to three hours.
As an athlete you should be eating every two to three hours to ensure your body gets sufficient energy, stimulates metabolism, and balance blood sugar levels. This will in turn improve your body composition and sports performance.

2. Eat protein, vegetables and fruit with every meal.
In order for you to have correct sports nutrition you should eat lean protein, vegetables and fruit at every meal. By doing this it will ensure that you not only are eating optimally but also you meeting the your daily requirements.

3. Only eat non fruits or vegetable carbs after training.
Things such as simple sugars, sports drinks, rice, pasta, potatoes and other carbohydrates should only be ingested after training, as this is when the body can process these the best.
4. Don’t be scared of fats.

Despite what the media wants you to believe not all fat is bad fat. Although you will want to avoid trans fats it is important that your sports nutrition plan have a balance of saturated, monosaturated, and polysaturated fats in your diet.

5. Drink more water.
It is very important for you to remain hydrated at all times. A great way to do this is to carry a water bottle with you at all time and continually sip on it throughout the day.

6. Do not replace food with supplements.
Supplements should never replace foods in your sport nutrition plan, as they simply do not offer the same benefits as whole foods.

7. Plan Ahead.
With everything that you have going on as an athlete it is important that you plan your meals ahead of time. A great tip is to prepare all your meals for the day the night before so that you can remain consistent and achieve that winning edge over your competition.

Healthy Convenience just in time for the Holidays

2010-11-15T10:01:00.001-05:00

1. Stock Up & Stash Your IsaLean® Bars. There’s nothing worse than hearing the roar of your stomach when you’re in the middle of running errands. Stash an IsaLean Bar in your glove compartment, purse or gym bag so you always have something healthy to reach for. Don’t forget to try the crispy, delicious new flavors of IsaLean Bars, Lemon Passion Crunch and Chocolate Decadence.

2. Cleanse Day Any Day. Busy schedule with no time to spare for sit down meals? Make it a Cleanse Day and grab your Cleanse for Life® in the canister, bottled water, IsaWATER™ Alkalized Concentrate, toss a few Isagenix Snacks!™ in a sandwich bag and stash a few individually-packaged IsaDelight Plus™ pieces in your bag and you’re ready to go. Don’t forget your IsaShaker™ bottle. (Tip: Add a scoop of Ionix® Supreme powder to your Cleanse for Life for extra energy and a delicious, tropical fruit flavored concoction.)

3. Extra Energy Boost Minus the Junk. Skip the coffee drive thru and reach for a stick of Want More Energy?® instead! The electrolytes, B Vitamins and ionic trace minerals will give you a natural energy boost without the crash that comes from excess, unhealthy sugars and loads of caffeine. (Psst—check out our current Winter Hydration deal to save 28% on Want More Energy Sticks, an IsaShaker™ bottle and IsaWATER Alkalized Concentrate).

4. Avoid the Splurge on Sweets. Sometimes you just crave something chewy and sweet, right? Stash a few individually-packaged SlimCakes® in strategic places (the car, your purse, the cupboard) so you can splurge the healthy way. You’ll get healthy fiber from whole oats, extra antioxidants from cranberries and blueberries and zero guilt—they’re only 90 calories per serving! And, don’t forget that they’re great for kids, too, so you’re already covered if your littlest family member asks for a snack while you’re on the run.

5. Grab Your Vitamins On the Go. No time to sort out vitamins? We’ve already packaged your daily doses of IsaOmega Supreme®, C-Lyte®, Ageless Actives™, and Essentials for Men™ or Essentials for Women™ in convenient morning and evening (A.M & P.M.) packs with Ageless Essentials™ Daily Packs for Men or Women. Simply order your box and then grab the entire duo pack if you’re going to be gone for the day, or tear off your packet for the morning or evening; you’re good to go!

To learn more about these products, visit IsaProduct.com’s “Products” section.

SECRETS FOR BIGGER MUSCLES!!

2010-11-12T12:48:00.004-05:00

Your body has about 650 muscles. It doesn't matter that you only care about four or five of them. You need every one in order to perform the normal functions of everyday life—eating, breathing, walking, holding in your stomach at the beach.

Granted, you don't need to spend a lot of time thinking about most of your muscles. The 200 muscles involved in walking do the job whether you monitor them or not.

You could try to impress your friends at parties by telling them the gluteus maximus is the body's strongest muscle, or that the latissimus dorsi (in your middle back) is the largest, or that a middle-ear muscle called the stapedius is the smallest. But it probably won't work, unless you have some really unusual friends. And muscle trivia can't capture the wonder of muscles themselves—the brilliance of coordinated muscles in motion, the magnificence of well-developed muscles in isolation.

We hope, in the following story, to help you understand a little more about how your muscles work, and thus how to make them bigger, stronger, and more aesthetically pleasing (if you're into that sort of thing). You can accomplish all three, if you know what's going on beneath the surface...

Stay tuned for the Follow up....Feel free to ask questions and a email address, your question will be answered in 1-3 business days.

BODY N RICH FITNESS

SECRETS FOR BIGGER MUSCLES!!

2010-11-12T12:48:00.001-05:00

Your body has about 650 muscles. It doesn't matter that you only care about four or five of them. You need every one in order to perform the normal functions of everyday life—eating, breathing, walking, holding in your stomach at the beach.

Granted, you don't need to spend a lot of time thinking about most of your muscles. The 200 muscles involved in walking do the job whether you monitor them or not.

You could try to impress your friends at parties by telling them the gluteus maximus is the body's strongest muscle, or that the latissimus dorsi (in your middle back) is the largest, or that a middle-ear muscle called the stapedius is the smallest. But it probably won't work, unless you have some really unusual friends. And muscle trivia can't capture the wonder of muscles themselves—the brilliance of coordinated muscles in motion, the magnificence of well-developed muscles in isolation.

We hope, in the following story, to help you understand a little more about how your muscles work, and thus how to make them bigger, stronger, and more aesthetically pleasing (if you're into that sort of thing). You can accomplish all three, if you know what's going on beneath the surface...

Stat tuned for the Follow up....Feel free to ask questions and leave an email address and your question will be answered in 1-3 business days.

BODY N RICH FITNESS

SECRETS FOR BIGGER MUSCLES!!

2010-11-12T12:45:00.002-05:00

Your body has about 650 muscles. It doesn't matter that you only care about four or five of them. You need every one in order to perform the normal functions of everyday life—eating, breathing, walking, holding in your stomach at the beach.

Granted, you don't need to spend a lot of time thinking about most of your muscles. The 200 muscles involved in walking do the job whether you monitor them or not.

You could try to impress your friends at parties by telling them the gluteus maximus is the body's strongest muscle, or that the latissimus dorsi (in your middle back) is the largest, or that a middle-ear muscle called the stapedius is the smallest. But it probably won't work, unless you have some really unusual friends. And muscle trivia can't capture the wonder of muscles themselves—the brilliance of coordinated muscles in motion, the magnificence of well-developed muscles in isolation.

We hope, in the following story, to help you understand a little more about how your muscles work, and thus how to make them bigger, stronger, and more aesthetically pleasing (if you're into that sort of thing). You can accomplish all three, if you know what's going on beneath the surface...

Stat tuned for the Follow up....Feel free to ask questions and leave an email address and your question will be answered in 1-3 business days.

BODY N RICH FITNESS

EVERYTHING YOU KNOW ABOUT THE MUSCLE IS WRONG!!

2010-11-08T16:28:00.002-05:00

It took a while for technology to catch up with fascia theory, but by 2007, researchers were able to thread ultrasound sensors into living humans to watch what happens in real time when, for instance, a weightlifter explodes upward from a squat. "In the classical model, you'd expect the muscle fibers to shorten, the calf muscles to pull on the Achilles tendons, and the fascia to remain passive," Myers explains. "But the fascia actually recoils, allowing you to use far more of the force you generate than would be otherwise possible." That's why when you rifle a fastball, the size of your muscles is rarely the most important factor. You want to lengthen your range of rubbery, fascia motion to develop better recoil. For example, take Tim Lincecum, the 5'11", 170-pound all-star pitcher for the San Francisco Giants. It's likely his ability to maximize fascial recoil that allows him to hurl a baseball at has traveled to the U.K. to present his latest findings. Recently, Schleip made a startling discovery: Fascia isn't just a bunch of rubbery cables, but actually sensory organs packed upwards of 100 mph, despite his relatively slight build.

"For many people, fitness is still all about lifting weights to build bulk," Myers says. "But what does that make you fit for? I'd argue that this . . ." -- he taps a key on his laptop and brings up a slide -- "is a much more physically fit human than a bodybuilder is." On the screen is a photo of a baby boy rolling on his back, blissfully drinking a bottle that he holds with his feet. Cute, sure; but more important, the little nipper is limber, balanced, and able to match impulse with action. "You are fit if you can adapt to the demands of your environment with ease and imagination," Myers says.

That kind of thinking recently led the Arizona Diamondbacks to revamp their strength and conditioning program, says James Ready, the trainer in the Diamondbacks system who has already begun employing Myers's fascia approach. "These days, our big emphasis with weights is about posture, not big plates," Ready says. He has also reassessed the way he diagnoses injuries. "I've had to step back and take a deeper look at everything I learned in school. We were taught to find the point of pain and treat it. But take hamstring injuries; the hamstring is usually just the smoke. You have to look elsewhere for the fire."

BY DR. MYERS MD (SURGEON)

Stay Healthy!!

2010-10-28T22:26:00.000-04:00

I think it is appropriate with Halloween coming up this weekend, to remind everyone, especially parents, of the disastrous effects that white sugar has upon the immune system. I am betting if someone took statistics of sickness after this particular spooky night, they would see a huge spike in kids illness the next week.

Why? See the chart below. Clearly we need to reduce the amount of refined sugar we consume. However please show people this chart before they start mowing down on all those little chocolate bars and liquorice.

And this is especially true for our kids! Be sure you are adding extra Isamune and kids are consuming our immune enhancing shakes all week long! Keep your family healthy by giving small portions of the candy at different times or do like we do- the candy somehow starts to 'disappear', then makes its way up high in the cupboards until it is forgotten...and thrown away.

Impaired Immune System Functioning
The following chart shows what refined sugar can do to the effectiveness of our white blood cells, those members of our immune system that eat up foreign invaders, and in fact seek out and destroy our own cells that have become cancerous.

Effect of Refined Sugar on White Blood Cell Activity 18
Amount Refined Number of Bacteria 2
Sugar Consumed a WBC Can Destroy Decrease in Immunity
in 1/2 hour
No sugar 14 0%
6 teaspoons = 10 25%
8 oz. of soft drink
12 teaspoons = 5.5 60%
frosted brownie
18 teaspoons = 2 85%
apple pie à la mode
24 teaspoons = 1 92%
banana split
Uncontrolled Diabetic 1 92%

(Special Note: A 12-ounce can of soda contains 9 teaspoons of sugar. An 8-ounce serving of fruit-flavored yoghurt contains almost as much.)19

Isagenix Story

2010-10-15T09:42:00.000-04:00

The time is now to improve your life and healthy way of eating, BODY N RICH will lead you in the right direction.

The best way to get informed about Isagenix is to go to www.isamovie.com and watch "Six Figure Makers" and "Are you Toxic", Also click on the other videos that interest you.

Isagenix Story
www.isamovie.com
Are You Toxic? Learn more about harmful impurities that could be harmful to your health and unlock the benefits of living and following a Nutritional Cleansing lifestyle.

WHY YOUR'RE NOT LOSING WEIGHT

2010-10-02T18:04:00.002-04:00

1. You don’t exercise: Duh if your ass doesn’t move it typically will get bigger, so Move it to lose it.

2. You don’t push yourself hard enough when you exercise: yes you should break a sweat even

3. You don’t know how to exercise correctly: This one cracks me up, hell if you didn’t know how to do your taxes or fix your car what do you do.. Hire a professional? If professional athletes hire trainers, don’t you think you should too considering they workout for a living and still need the help of a professional in the field of exercise. You don’t think celebrities work out themselves do you?

4. You don’t eat 5+ meals a day: I’m sorry you may hate it though the research still states the more meals you eat you burn
more calories and more fat all day long. It even says if you eat 10-14 meals it’s even better.

5. You don’t sleep 7-8 hrs each night: Studies link obesity to sleep issues. Our bodies need rest and down time so they can recover sleep.

6. You don’t poop once a day and don’t poop a total of about 12 inches per day. Removing waste from your body is essential otherwise you will become waste and be sick and un healthy.

7. You are Starving yourself or have in the past: no lame weight watcher, jenny Craig, Slim Fast, or many more to come diets have every worked long term and been healthy for anyone. You must eat healthy nourishing foods otherwise you will feel like crap and look like it too.

8. Don’t Over Stress: Stress is one of the worst things for our bodies in abundance. When we get too much stress whether it be physically, mentally, or chemically (from foods, drinks, or drugs) our bodies break down and fall apart. Do something to not stress and rid yourself of running yourself into the ground.

WOMEN MOSTLY:
1. Your hormones are off: Get your hormones checked make sure your body is working for you not against you. Remember hire someone that is really good at prescribing you the answers you need.

Remember be your best and do what you need to do to shed fat.. because it won’t do it on its own. Work Hard, Work Smart, and don’t be a Fool. Life is worth living not wasting. Reward yourself by being great.

The Hidden Truth about Fat loss!!

2010-09-25T11:10:00.003-04:00

Body N Rich has been looking forward to answering all of your questions about fat loss and what are the best ways to loose fat. The information will be told and it's not really a big secret, a tip that many never considered. Stay tuned for the insight.... So please feel free to post your comments on why you need to loose weight and what troubles you are having that need to be answered.

P.S BODY N RICH ....not a choice...but a LIFESTYLE!!!

STRENGTH GAIN,MAINTAIN AND BUILD MUSCLE

2010-09-23T19:55:00.003-04:00

The following gym workout is for strength gain and is ideal for anyone who is struggling to maintain or build muscle tissue. While I devised the programme to help myself become a better endurance athlete, it is what enabled me to maintain muscle mass throughout my shift to a mostly vegatarian diet. It works exceptionally well for not only muscle maintenance, but also creates mobility and fluidity of movement. If you are an athlete, it will keep you lean and will improve strength-to-weight-ratio and therefore efficacy, endurance and ultimately running performance as a whole.

I perform this routine three times per week. It is extremely effective, but keep in mind that it was designed for someone who has been weight training consistently for at least a year. Tendons, ligaments and connective tissue need to adapt to a more advanced training programme such as this, so as not to cause injury. If you are new to weight training, I suggest a more basic programme to begin with that will gently allow for your body to adapt. Then you can give this one a try.

Nutrition is a vital part of physical training. Of course, what you eat becomes the building blocks used to reconstruct muscle tissue that the training has broken down. Make sure to consume a nutrient-packed, protein-rich veg, smoothie after each workout. Quick and efficient recovery from each workout is key. The faster you can recover, the sooner you can train again. This is what leads to true gains and will improve your results more than any other single principle.

WORKOUT SPECIFICS Perform lower body exercises two times per week, immediately following intensive cardio training sessions. The upper body portion can be performed two to three times per week, on alternate days. Rest 90 seconds in between lower body exercises and 60 seconds in between upper body ones. You may choose to do abdominal exercise in between upper body sets. For all exercises, breathe in while lowering the weight, and breathe out while lifting it.

LOWER BODY

Lunges: 3 sets of 15 reps

What it does

A good all-round exercise that helps develop the stabilizer muscles. Particularly important if you periodically run on uneven ground. Also serves as a good warm-up. How to do it

With feet shoulder width apart and a dumbbell in each hand with your palms facing inward, take a giant step forward with your left foot so that your shin is perpendicular with the floor. Pause for two seconds. Slowly straighten your left leg. Repeat movement, switching legs. This is one rep.

LEG PRESS: 3 sets of 6 reps

What it does

This is an ideal exercise to quickly increase overall leg strength without putting your back in jeopardy, as is common with squats. How to do it On a leg press machine, with feet shoulder width apart, slowly press the weight until your legs are completely extended, but without locking your knees. Pause for two seconds. Slowly lower the weight to starting position.



VEGAN SPARE RIBS

2010-09-20T14:12:00.000-04:00

Stick-To-Your-Ribs Chili

The Chef: Abby

The Menu: A creative, stick-to-your-ribs chili made of savory, spicy ingredients including collard greens, diced tomatoes, zucchini, black beans, kidney beans, pinto beans, and pieces of Frankie's famous, saucy vegan spare ribs. Abby paired our hearty main course with a light and fruity salad made of spinach, orange slices, tomato, and mango.

The Goods: If you thought our day couldn't get any better than rib-filled chili, you were sadly mistaken. After enjoying this lovely lunch we indulged in a decadent dessert: Banana Split Ice Cream Cake fromMaggie Mudd courtesy of Sweet & Sara founder Sara Sohn. Sara sent us the congratulatory cake in honor of VN's 10-year anniversary, and let's just say that we're not complaining. This rich, flavorful cake tasted exactly like a trip to the ice cream shoppe—with frosting on top. Now coasting on an unparalleled sugar high, we're anticipating the end of the work day for a very specific reason: SF Vegan Drinks! We can't wait to mix, mingle, and sip Orange Creamsicle Martinis with other fabulous vegans tonight at Martuni's. Okay, maybe we're a little excited for veggie dogs too. Be sure to swing by on your way home for work for a much-needed, end-of-the-week drink!

Bodynriched Fitness video September 19, 2010, 11:06 AM

2010-09-19T14:59:00.000-04:00

The Basics of Fast, Healthy Fat Loss

2010-09-13T10:02:00.000-04:00

Most of the content on this site will revolve around a few basic “fundamentals” of fast, healthy fat loss. Here are the 3 most important ones:

1. Clean, Natural Diet — A diet based around whole, natural, unprocessed foods is a must. The best ones consist of mainly lean proteins, good carbohydrates, and healthy fats.

2. Intense Strength Training – Regular strength/resistance training is incredibly effective at both burning off extra body fat and building/toning lean muscle tissue. If done properly, it can literally turn your body into a 24/7 fat-burning “machine” while also dramatically improving the way you look and feel.

3. Smart Cardio Exercise — Doing “smart” cardiovascular exercise several times per week is a proven way to burn calories and speed up fat loss, not to mention improve heart health. It’s easy to overdo cardio training but with the right strategies — such as high-intensity interval training (HIIT) — you can lose the fat without damaging lean muscle or hurting your metabolism.

So there you go: the “Big 3″ of fast, safe, and healthy weight loss. Do them all on a consistent basis and it’s almost impossible not to burn off the fat and get that lean, sexy body we all want.

Have a question or comment? Leave it below…

MOTIVATION FOR SUCCESS!!!!

2010-08-31T19:20:00.003-04:00

" Don't Fake It, Make It"

Kind of a silly quote of mine, but basically, it's important. To make the body you are looking for, and to achieve your goals, you have to work at it. I hear the same thing from prospective clients all of the time, " Richard, I don't understand, I work out all the time but can not see results"

Lets face it, anybody can just throw around some dumbells and prance around on a treadmill. The difference is, you have to approach your workouts with a purpose, not just to get it done. So many people just go through the motions, and refuse to reach deep and take it to the next level of intensity.

Don't kid yourself. You made the commitment, now make it happen. Reach down deep for a few extra reps. Run an extra mile on the treadmill. When in the gym "Don't Fake It, Make It." You are their to get something accomplished, so you owe it to yourself to see it through.

" So live in the now...and forget the past but look towards a future"

An Insanely Effective Type of Interval Training

2010-08-06T00:04:00.002-04:00

High intensity interval training can be done in a variety of different ways. Here’s a wickedly-effective type of interval training: it requires no machines or fancy equipment, you can do it outside in the sunshine and fresh air, it develops killer conditioning, carves out legs like a sprinter, and burns calories at an accelerated rate.

I’ve written about how you can integrate both traditional steady state cardio as well as high intensity interval training into your training program for optimal body composition improvement, health and increased fitness - you don’t have to choose one form of cardio or the other. In fact, settling into dogmatic views about cardio will only limit you. I’m not sure if there is a single best way to do intervals because there are so many choices and everyone is different in their goals, interests and personal preferences, so “best” is a relative thing. But let me give you one of my personal favorites that is breathtakingly effective.

Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.
Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.

Why do I like stadium step sprinting?
1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.

If you’re healthy and already fit, try this advanced interval workout and I think you’ll be pleasantly surprised with the results!

Why Should You Exercise? Tips for getting started on a fitness plan

2010-08-02T08:13:00.001-04:00

Why Should You Exercise?

Studies have shown that regular exercise significantly increases life expectancy and improves overall health. Regular physical activity reduces the risk of cancer, heart disease, and osteoporosis. It can reduce or improve symptoms of menopause, PMS, diabetes, as well as numerous other conditions. An improved self-image and increased energy level are frequent added benefits of exercise.

Regular exercise is also helpful in the prevention of one of the most common reasons for doctors office visits-- lower back pain. Special exercises for those with back pain are many times beneficial in reducing and/or eliminating lower back pain.

However, safe and injury-free workouts require certain precautions be taken before beginning a new exercise program including seeing your physician first, and for women fifty and over having an exercise stress test to check for any underlying heart problems.

Taking it slow and easy...Walking offers the easiest, least expensive way to work out for most people. Research shows that people who go from a sedentary lifestyle to one which includes moderate amounts of physical activity derive the most health benefits from exercise.
It's important to start out slowly if you have been inactive for a long period of time. The speed and length of your walk should match your level of fitness. It may be necessary for you to start with just 10 or 15 minutes and increase your walking as you feel able.

A good way to measure weather you are working too hard is if you are unable to carry on a conversation-- if you can't talk-- slow down your walk! A healthy, injury-free walk is one in which you can easily continue talking while you walk.

Back and neck stretchStretching the back, neck and abdominal muscles before exercise can prevent sprained backs and necks.

Foot stretching
Foot pain can be prevented by gently stretching the Achilles tendon. Pull your foot backward and hold for 10 seconds, repeat 10 times. Properly fitted and appropriate foot ware is also important in preventing foot injury.

Stretching muscles
Gently stretch all major muscles prior to a workout to prevent muscle strains and pulls. Strengthen the muscles on the front of your thighs by contracting and relaxing the muscle with your knee straight. Contract to the count of ten and relax- repeat 10 times on each leg.

Plyometrics: Jump on It!

2010-07-21T16:13:00.003-04:00

Here's some news to make you kick up your heels: A smokin' hot bod may be just a hop, skip, and a jump away. Some of the best workouts for women incorporate superfast explosive movements to fire up your fitness level by improving your coordination and agility. And one University of Nebraska study found that participants who improved their vertical jump also logged significantly faster 10-K running times. Even better: All that bounding and leaping builds lean muscle mass, your express ticket to a sleeker shape.

In trainer-speak, these moves are called plyometrics, and they're one of the most effective ways to torch calories and burn serious fat. "Plyometric exercises—whether they're jumps or quick upper-body movements—increase the elastic properties of your muscles, which over time allows them to handle intense workloads more efficiently," says Diane Vives, owner of Fit4Austin and president of Vives Training Systems in Austin, Texas. The result: Your muscles adapt to more challenging fitness workouts faster, so you see body-shaping results sooner.

A TIP FROM BODYNRICHED FITNESS!!

How Water Can Affect Body Fat Readings

2010-06-30T19:04:00.001-04:00

When you step on the scale you are getting an accurate weigh in of your total person. Unfortunately this basic number doesn’t give you much insight into your actual measurement of health. Getting accurate body fat readings can reveal to you the percentage of fat that your body is comprised of, letting you know if your weight is indeed a healthy weight for you. Understanding how to interpret how water affects you body fat reading is an important step in getting a full picture of your well-being.

You body composition represents your physiological make-up in a ratio of your lean body mass to your fat body mass. Regardless of what the scale says if your fat body mass is too far in disproportion to you lean body mass you are in line for some serious health issues. Having too much fat can that heart disease, high cholesterol, diabetes and other serious illness may be looming on the horizon.

Often by simply analyzing your weight you are subject to missing some of the implications that might be present in the larger view. Many people who believe themselves to be in good health are in fact not. Even if your weight is low or your dress size small you could potentially have an unknown, high fat body mass which makes you subject to having larger health issues. On the other side of this, there is the potential for some people to consider themselves overweight, when they may in fact see a large number on the scale while still remaining very lean and quite healthy. In short, the measurement of your weight isn’t everything.

Your body fat is pretty water dense. It is comprised of about 10% water. This means that your changing level of hydration can have a significant effect on the body fat reading that you get.
This is especially significant after completing a vigorous workout routine. If you measure your fat body mass after sweating profusely you will inevitably have a lower percentage of body fat. Your fat is typically going to be the same as it was before your workout, your body is just less some valuable water.

Having body fat reading performed will give you the best insight into your present state of health. Being in the know about how water can affect the results of these reading can give you a clear understanding of why this method of assessment works, and when to have it performed so that it can be most accurate. Knowing the composition of your body can help you structure your workout and diets according to your actual health needs

THE MOTIVATING FACTOR

2010-06-23T09:00:00.002-04:00

It is absolutely crucial that you find the right motivating factor as you embark on your weight loss journey. Without the right motivation you will get sidetracked and quit. It’s that simple. You may be able to survive on you initial burst of enthusiasm for a few weeks, but if you are like most yo-yo dieters you will be falling off the wagon eventually.
That’s where having that motivating factor comes into play. That factor is so powerful that it forces you to power through your weakest of moments. Like when you are thinking of eating just one cookie.. which almost always turns into 3, then 5, then the whole pack. Or when you say to yourself I’ll take today off and start again on Monday… but Monday becomes Tuesday and Tuesday becomes next week and next week becomes next month. Oh, and the drive-thru for dinner temptations. Don’t even get me started on that. Those are the moments when you need to dig deep. When you look at the situation and say to yourself, “No! That’s it. I will get through this!”
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I can’t even keep track of how many times I’ve given in to the temptations and have been weak. It sucks! Why? Because I’ve lost control. Losing control is not a good feeling, especially when you are on such a tough journey. Losing weight is very challenging. Weight loss is simple. Yet really difficult. To lose weight you need to eat less calories and exercise. Pretty simple concept. Sticking to it is the hard part. That’s why you need the motivation to get you through it.
So what’s your motivation? Mine? Well.. I have several. I am battling the potential of self inducing diabetes. I want to win this battle. I want to be around for my daughter and be a positive role model. I want to be able to say that I finally gained control of myself. I want to prove to myself that I am strong enough to accomplish this ( I know I am but the proof is in the weight loss). I want to prove the haters wrong. And then I have tons of tiny little motivating factors that are keeping me going. Some are more special than others, but all of them help.,

SO, I REPEAT, WHAT'S YOUR MOTIVATING FACTOR?

THE POWER OF GOJI!!

2010-06-07T16:21:00.001-04:00

Everywhere I look goji berries are gaining popularity. They're appearing in drinks, snack foods, baked goods and other recipes in replacement of raisins or dried cranberries. I eat them alone as a snack. The consistency and taste is like dried tomatoes, or raisins with a lemon twist, a touch of sweetness and an herbal type scent.
The goji berry is truly in a league of its own. They contain 18 amino acids, 21 minerals, glyconutrients for cell communication and more beta-carotene than any other food on earth. A polysaccharide found in goji was discovered to be a powerful secretagogue, which is a substance that stimulates the secretion of human growth hormone by the pituitary making them a true anti-aging gift from Mother Nature.
These berries also have more vitamin C than any other food on earth, second only to Camu berry. They are higher in antioxidants than any other known food. Antioxidants help you maintain healthy vision and reduce your risk of cancer and cardiovascular disease.

Goji Berry FAQ
Nutritional Facts:
Serving Size: 30g (approximately 1/3 cup)
Calories: 110
Calories From Fat: 0
Fat: 0g
Saturated Fat: 0%
Cholesterol: 0mg
Sodium: 115mg
Carbohydrate: 23g
Fiber: 2g
Sugars: 16g
Protein: 4g
Vitamin A: 2%
Vitamin C: 8%
Calcium: 0%
Iron: 25% Orac - Antioxidant Levels:
The ORAC (Oxygen Radical Absorbance Capacity) scale is a test used by the US Department of Agriculture to measure the 'Total Antioxidant Potency' of foods and nutritional supplements. It provides a precise means of determining the power of specific foods, supplements and compounds to destroy, or neutralize free radicals in the body.

Free Radicals:
Radicals (often referred to as free radicals) are atoms, molecules, or ions with unpaired electrons on an open shell configuration. The unpaired electrons cause them to be highly chemically reactive. Radicals play an important role in combustion, atmospheric chemistry, polymerization, plasma chemistry, biochemistry, and many other chemical processes, including human physiology.

Here is a comparison of levels for some common foods. Look at the huge differences! These berries simply blow away the rest.
Eggplant: 390 Corn: 400 Onion: 450 Grapefruit: 483 Kiwi: 602 Cherries: 670 Red Bell Pepper: 710 Red Grapes: 739 Oranges: 750 Beets: 840 Broccoli: 890 Alfalfa Sprouts: 930 Plums: 949 Brussel Sprouts: 980 Raspberries: 1220 Spinach: 1260 Strawberries: 1540 Kale: 1770 Blackberries: 2036 Blueberries: 2400 Raisins: 2830 Prunes: 5770 Goji Berries: 25,300
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FOODS THAT FIGHT CELLULITE!!

2010-05-28T17:15:00.002-04:00

Preventing the little puckers that emerge on your thighs and butt takes every tool in your arsenal.In addition to sweating your way to a tighter bod, you'll need to make some tiny adjustments to your supermarket list. “Including specific foods that hydrate skin, build collagen and prevent fat storage in your healthy diet may help keep cellulite at bay,” says Christine Gerbstadt, M.D., a spokeswoman in Sarasota, Fla., for the American Dietetic Association. Follow these three food rules for smoother skin and a sleeker you.

DRINK UP!

Anytime the skin is well hydrated, it will look suppler and healthier,” says Lona Sandon, R.D., a spokeswoman in Dallas for the American Dietetic Association. On your tush, thighs and other spots prone to cellulite, a thicker, plumper skin layer will better cover the fat cells underneath. Aim for about 8 1/2 cups of water per day, Sandon suggests. Count the water that’s in your glass, but focus as well on what you put on your plate. Don’t love to chug? Foods that contain large amounts of H2O can help you reach your daily goal. Not only can snacking on these hydrating eats help you look sleek, but you’ll trim down, too! Women who took in more fluid from water-rich foods, such as apples, grapes and cucumber, had a smaller waist and a lower body-mass index than those who took in fluids from beverages, a study in the journal Nutrition reports. Get snacking!

PICK BRIGHT BITES!

Colorful veggies are loaded with vitamin C, which is essential to prevent collagen breakdown, Sandon says. Collagen is the skin’s support structure; strands of the tissue running through fat attach skin to the underlying muscle layer. When these strands weaken, skin loses elasticity and fat can pop up and bulge against the skin, rendering the bumpy layer underneath even more visible. (Beach bum alert: Excessive sun exposure also contributes to collagen breakdown.) Vitamin C is linked to collagen synthesis, Gerbstadt says. What’s more, research from Arizona State University at Mesa suggests the super vitamin can help you blast up to 30 percent more fat during exercise. Aim for at least 75 milligrams of C daily.

Colorful veggies are loaded with vitamin C, which is essential to prevent collagen breakdown, Sandon says. Collagen is the skin’s support structure; strands of the tissue running through fat attach skin to the underlying muscle layer. When these strands weaken, skin loses elasticity and fat can pop up and bulge against the skin, rendering the bumpy layer underneath even more visible. (Beach bum alert: Excessive sun exposure also contributes to collagen breakdown.) Vitamin C is linked to collagen synthesis, Gerbstadt says. What’s more, research from Arizona State University at Mesa suggests the super vitamin can help you blast up to 30 percent more fat during exercise. Aim for at least 75 milligrams of C daily.

GO FOR THE WHOLES!

Refined grains such as sugary cereal, white bread and white rice are converted into blood sugar (glucose) so quickly that they send your insulin skyrocketing. The postmeal insulin spike signals the body that it should store fat rather than burn it. All this new and excess fat makes cells full, so they’re even more apt than usual to push through connective tissue and look lumpy. Avoid refined carbohydrates and stick to healthy whole grains, such as brown rice, oatmeal and popcorn, which won’t take you on a blood sugar roller coaster. Bonus: They also have more filling fiber—which means no drastic insulin jump and thus less fat packed onto your hips—to help you eat less overall. Get at least half of your six daily servings of carbs from whole-grain sources.

Go for wholes.

GOT A STICK SHAPE BODY!!!

2010-05-27T08:03:00.001-04:00

The shape: Women with ruler-straight body types, like Cameron Diaz, can wear nearly anything—but they don’t generally have the girl curves to really kick it up in a bikini. Any weight they do carry usually forms a little potbelly, just like the boys get. Straight/boyish builds are similar to athletic types in that they also carve a fairly square silhouette; but unlike their athletic counterparts, boyish builds tend to have a tough time getting muscle tone. The Rx: To add some curves, women with straight builds should focus on tightening their core—especially their deep abdominal muscles which pull in the belly, and the obliques, which cinch in the sides of the waist. Straight/boyish body types should also increase weight training to add lean muscle mass (read: curves) to their butts. Upper- and middle-back exercises will help un-hunch a square-body-type’s shoulders, lessening the frail-looking frame.

The Workout:Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals. Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit. Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

SET 1 Lift-off Lunge [10 to 12 reps per leg], MermaidSET 2 Pushup and Leg Raise [8 to 12 reps], Crossover CrunchSET 3 Squat and Overhead Press, Plyo PlankSET 4 Hundred on the Ball, Stacked Pushup Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

P.S STAY TUNED FOR THE NEXT WORKOUT FOR CURVY WOMEN!!

The Ultimate Mash-Up Of High Intensity Training!

2010-05-17T06:25:00.002-04:00

It seems like you're doing all the right things...lifting weights, hitting the treadmill, busting your butt at the latest fitness classes, or even cranking it out at your favorite spinning class. But despite all this hard work, you've hit the dreaded "fitness plateau". Your body looks the same as it did last month, and the month before that. But, what if there was a faster, more effective, fail-proof way for you to achieve an ultra lean, defined physique in less than 30 minutes a day, 4-5 times per week -- how much more toned & lean could you get...and how much time would you save?
If you read just one article about how to break through the fitness plateau and get on the fitness fast-track -- so you can max out your metabolism and get ultra-lean -- all in a fraction of the time, this is it. I dare you to read this entire article and not change the way you workout.

If you...
Are sick and tired of working out long and hard without getting any better results.
Don't have the time or the "know how" to spend hours designing and planning new, cutting edge workout routines.
Are frustrated with the mounds of conflicting fitness information coming from your friends, magazines -- even trainers.
Stress over not having enough time to fit working out into your busy schedule (do you ever find yourself saying, "I'll start tomorrow" or "I'll workout longer next time"?).
Are tired of long boring cardio and being a slave to the calorie counter.
Are tired of doing bodybuilding-style weightlifting routines that leave you feeling "puffy" instead of lean and defined.
you are about to discover the secrets of the plateau-busting workout program that is scientifically proven to crank up your metabolism and melt away that last bit of stubborn fat. Plus, you'll learn how optimizing your workouts helps maintain your lean muscle -- so you can burn more calories even after your workout is over.
In the next few minutes, I'll tell you why your current workouts aren’t cutting it. More importantly, I'll tell you what you MUST incorporate into your training program so you can start getting results right away. You'll learn how to put fat-burning on auto-pilot AND you'll discover how to cut your workout time by at least half.
Here are just a few little known fitness facts I'll reveal in this article:
The one key element that's causing 99% of people to miss the mark -- the science behind it and why it's guaranteed to melt off that last bit of fat and get you super lean -- in less time than you could have ever imagined.
The ONLY type of exercises that are scientifically proven to skyrocket your metabolism and tone your entire body -- so you can quit wasting time on useless, non-effective exercises and fancy machines.
How long it takes your body to adapt to the same workout routines, bringing your progression to a screeching halt -- you will be shocked.
Why long, moderate paced cardio makes you soft, flabby, and injury prone -- I'll explain how to do cardio the right way, getting you all the benefits in half the time.
How I've taken high-intensity interval training, circuit training, strength training, and the latest scientific research and created the fastest, most effective, no B.S. training program available today -- find out why my cutting edge methods aren't your typical run-of-the-mill workouts and how this program has made me the "trainer's trainer" and the go-to source for fitness enthusiasts across the globe.

BODY N RICHED...NOT CHOICE BUT A LIFESTYLE!!

VEGA SPORT NATURAL PLANT BASED!!

2010-05-16T22:52:00.002-04:00

I don't endorse products or protein powders unless my body mind and spirit truly believe in the products which gets me the results!!
Vega Sport Performance Protein is the newest addition to the Vega Sport line. With Vega Sport Optimizer giving you energy for your workout, Performance Protein was designed to help athletes to strengthen, tone, repair and regenerate your body for improved health and performance.
Why Performance Protein?
· 85% raw for optimal digestibility – first five ingredients including sprouted brown rice, green pea, hemp, alfalfa, and spirulina are all processed under 119 F. No other product even remotely close to being as raw!
· 75% organic – only protein drink with this level of organic ingredients
· Complete, balanced protein – broad spectrum and balanced amino acid profile
· 5,000mg of BCAAs – BCAAs are essential as they are metabolized in muscle rather than liver for fastest utilization
· Great value – $2.33 per serving
What goes into Performance Protein?
· Organic, sprouted whole grain brown rice protein – Raw and sprouted for exceptional digestibility, our unique brown rice protein includes the bran, germ and endosperm of the whole rice grain. Organically grown and produced via a proprietary, low temperature enzymatic biofermentation process, our rice protein is made without any chemicals, acids or solvents.
· Organic green pea protein – Pea is one of the best plant-based sources of protein for human consumption due to its rich amino acid profile and bioavailability. Particularly high in pea protein is lysine, an essential amino acid that helps convert fatty acids into energy, reduce LDL (bad) cholesterol, enhances calcium absorption and promotes collagen formation. Our green pea protein is chlorophyll rich, alkaline-forming, highly-digestible and organically-grown and processed.
· Hemp protein – Raw, alkaline-forming and complete, hemp protein contains all the amino acids, including all eight essential amino acids. Because it is comprised of primarily edestin and albumin, two of the most common types of proteins found in the human body, hemp protein is very easy to digest and assimilate. Clean and green, hemp protein is also a quality source of arginine, histidine, branch-chained amino acids and omega 3 and 6 essential fatty acids.
· Organic alfalfa juice protein – Our alfalfa juice protein comes from young alfalfa plants, harvested at their peak and gently processed to maintain optimal nutritional properties. A raw, alkaline-forming and easily digestible source of complete protein, alfalfa juice protein is rich in chlorophyll and xanthophyll and provides all the essential and non essential amino acids plus 21 vitamins and minerals including beta carotene, vitamin E, B vitamins, calcium, magnesium and zinc.
· Spirulina – Exceptionally nutrient-dense, spirulina is a freshwater blue green algae that contains over 60% protein, among the highest of any food. Grown without pesticides or herbicides, spirulina yields 20 times more protein per acre than soybeans and 200 times more than beef. Raw, alkaline-forming and sporting a rich array of vitamins, minerals and phytonutrients, spirulina protects from oxidant stress, supports the immune system and reduces inflammation.
· Branch Chain Amino Acids (BCAAs) – Among the most vital for enhanced athletic performance are the essential branch chain amino acids leucine, isoleucine and valine as they cannot be made by the body and must be acquired through food. BCAAs are also metabolized in muscle tissue, rather than in the liver for faster utilization and they are proven to increase strength, endurance and muscle synthesis, enhance recovery, reduce muscle soreness and inflammation and improve energy and mood.
· Glutamine – Proven to support and enhance recovery after training, glutamine is the most abundant amino acid found in the body. Because your body will digest its own muscle to get glutamine, supplementing with this amino acid during times of heavy training or dieting is key to preventing muscle catabolism. Used in conjunction with proper training, glutamine can produce exceptional results in strength, muscle growth, and accelerated fat loss.
· Digestive Enzymes – Our unique digestive enzyme blend was specially formulated to enhance the digestibility, absorption and overall nutrition. We included plant- and bacterial-based proteolytic enzymes, aminopeptidase and hemicellulase to help eliminate any side effects like gas, bloating and discomfort. It also helps reduce inflammation, speed up recovery after exercise, and maintain strength during workouts.

WHAT YOU SHOULD KNOW ABOUT FOOD LABELS!!

2010-05-03T09:05:00.002-04:00

If you've ever tried reading a food label, chances are it's tough to get through all of the different amounts, crazy names and percentages. However, there is an easy way to read those labels to get exactly the information that you need to know in a lot less time. By targeting those labels you'll know right off the bat if it's something that will be beneficial for your diet, or might sabotage it.
The calorie count is probably the first thing that you should look at, since it is the most important. You'll need to keep track of how many calories you're eating every day to stay under your required amount. If the calories are too high, see if there is something you can replace that will keep you under your limit. Just remember to write everything down so that you can keep track.
The second most important piece of information on the label is the amount of fat contained in it. Most Americans eat more than 60 grams of fat a day, and that is usually considerd much. While on a diet, it's a good idea to keep your fat grams to around 30 per day. Log this information and if the fat content seems too high, find an alternative.
Next up is sodium, and this is an area that many people don't pay enough attention to. The average requirement for daily sodium intake is around 2400 mg. Unfortunately, most people eat way more than that. Always look at the sodium content to make sure that you're staying under your required amount. The foods to look out for in this area are ramen noodles, canned soups and vegetables as well as prepackaged lunch meat. Too much sodium can lead to high blood pressure as well as water retention.
You'll also want to look at the amount of carbs in a serving. Once again, most of eat far too many carbs. Think of carbs as sugar - one teaspoon of sugar usually equals about 4 carbs. That means one can of soda can have more than 8 teaspoons of sugar in it. If that seems like a lot (it is) this will give you a better appreciation of how much sugar you are really eating.
The last thing to look at on a label are the ingredients. One common ingredient contained in canned foods is monosodium glutamate. Many people believe that this is responsible for excess weight gain and if you are sensitive to it, you can end up with a migraine headache. While the studies are still out about the harm that monosodium glutamate or MSG as it is commonly known, it is best to avoid it. Yeast extract and autolyzed yeast also contain MSG, so watch out for those names as well.
Reading labels doesn't have to be hard. With this system, you can tell with a simple glimpse whether or not you should be eating that food. With practice, you'll be zipping along.

H.I.I.T Let's get the Cycle in the right direction

2010-04-28T10:38:00.000-04:00

HIIT Training: 30 second Interval Workout
The 30 Second workout is the ideal place to start with Interval training.
Most beginner workouts start with 30 seconds workouts, If you are beginner please make sure that you stretch, warm up and warm down properly for every workout.
If you are aiming at training above your lactate threshold you need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning. If you are fit and are not getting to this point in the sprint intervals, don’t save yourself for later, give it all up front, go harder and then try and survive through the rest of the workout.
Start this with 6 intervals and gradually migrate to 12. Rest periods also come down from 90 seconds to 30 seconds. Remember to warm up and cool down properly

BODY N RICHED FITNESS

Thoughts on Training....What are yours!!

2010-04-07T10:20:00.000-04:00

Very true... My first trainer told me that you should never stop learning. There is always something that you don't know. There is no shame in admitting it. Unfortunately, some people don't realize this obvious fact.

P.S FEEL FREE TO COMMENT ON YOUR VIEWS!!

LOSE WEIGHT BY JOGGING!!

2010-03-31T09:51:00.001-04:00

Many people start running because they want to lose weight. Because running is one of the hardest cardiovascular exercises you can do, for most people is a very good way to burn calories and start lose weight.

Healthy Food

Must remember that a healthy nutrition should be part of your diet, that you will not succeed unless you burn more calories than you are eating.

For example, to lose 500 g must burn approximately 3500 calories … so would not be sorry to think and to reduce caloric intake slightly.

Those who run, often begin to eat more and load with too many calories, reaching even to fatten even if do sports. If you think that you could fall in this trap, then what would you say to keep a diary of meals? The best thing that you can do is watch the quantity you eat, when and where.

Do regular jogging

Exercises For Leg Strengthening Work The Muscles That Allow You To Stand, Walk And Run

2010-03-24T00:52:00.000-04:00

Benefits of Exercises for Leg Strengthening

These workouts strengthen the largest muscles in your body. They enable you to stand, walk and run. They also support your body weight. As you age, you will continue to be able to walk, climb stairs and curbs with ease and confidence. You will also be able to maintain your balance and posture.

These workouts will also improve your physical appearance, and are an excellent addition to any fitness routine.

The Wall Squats and Hamstring workouts have really helped my knees. When I first started to take physical fitness seriously, I experienced some knee pain. I didn't know it at the time, but weak quadriceps and hamstrings can lead to knee pain when physically stressed.

After doing Wall Squats for several weeks, I noticed that my knee pain disappeared. I now workout without fear and increased confidence, and feel much stronger in my lower limbs.

BODY N RICHED FITNESS

SPANISH PAELLA

2010-03-12T12:54:00.001-05:00

The subtle saffron flavor and delicate blend of seasonings in this dish create a classic Spanish meal.

1/4 cup olive oil
1 package sweet Italian “sausage,” sliced into 1/2-inch pieces (try Tofurky brand)
2 carrots, sliced into 1-inch rounds
2 onions, peeled and quartered
1 celery stalk, cut into 1-inch pieces
3 cups oyster mushrooms
2 garlic cloves, roughly chopped
2 cups vegetable stock
2 Tbsp. chopped pimento
1/2 tsp. sea salt
1/4 tsp. ground oregano
1/4 tsp. ground saffron
2/3 cup long-grain rice
1 can artichoke hearts, drained and quartered
6 oz. can hearts of palm, sliced into 1/2-inch rounds

In a large pot, heat the olive oil. Add the “sausage” and cook over medium heat for 5 minutes, or until browned.
• Add the carrots, onions, celery, oyster mushrooms, and garlic. Sauté for 5 minutes. Add the vegetable stock, pimento, salt, oregano, saffron, and rice. Simmer for 30 minutes.
• Add the artichoke hearts and the hearts of palm. Cover and simmer for 10 to 15 minutes.

Makes 6 servings

BIOLOGICAL AGE FIX

2010-03-03T00:22:00.002-05:00

Biological age fix refers to the time that has passed since the most recent round of cellular regeneration has taken place. It can be reduced by speeding the regeneration process of the body. Complementary stress such as exercise and high-quality food reduce biological age, while uncomplementary stress and refined foods increase it.

P.S The reason the blog is short today, its something to really consider in this day and age, be careful of what foods we are eating and be more concern of our longevity in life.

Body n Rich is not a choice but a lifestyle!!

What's Wrong With Milk and Eggs?

2010-02-25T00:19:00.001-05:00

No species naturally drinks milk
beyond the age of weaning, and
no species would naturally drink
the milk of a different species.
For humans, drinking cow’s
milk has been linked to heart
disease, some types of cancer,
diabetes, and even osteoporosis,
the very disease that the dairy
industry claims its products are
supposed to prevent! The high
animal-protein content of milk actually
causes
calcium
to be
leached
from the body.
According
to a Harvard Medical School
analysis of the evidence, milk does
not protect against osteoporosis.
One egg contains a staggering 220
milligrams of cholesterol, which
clogs your arteries and leads to
heart disease.

REDESIGNING YOUR BODY- FROM INSIDE OUT

2010-02-16T23:10:00.002-05:00

The Ultimate goal for some people is to lose weight... not so easy for some people, let Bodynriched shed some light. Your muscles will become more biochemically fit to burn off excess fat and carry you faster, higher, and farther in your chosen sport or exercise. The result will show-inside and out:
Inside: Your blood is the mirror of your body. That's why I recommend that everyone have a simple and inexpensive blood chemistry profile test when they begin my Ultimate Ratio. After just one month, a follow-up test will reveal some very favorable change in your cholesterol, triglycerides (blood fats) and glucose levels. The values can reveal many things about the state of your health and your biologic age. For example, healthy children generally have cholesterol values between 120 and 140 and fasting blood glucose and triglyceride values under 80. Within four to eight weeks after you begin my Ratio weight loss, you will notice that your blood chemistry numbers begin to approach those of a child's In essence, you have begun the process of deaging your blood. That translates into better health and improved fitness potential.
Outside: Shortly after you begin the Ultimate Ratio loss, you will acquire the energy ,stamina and endurance to play and train harder and faster, Your shin will begin to look healthier and more youthful; your excess body fat will melt away to reveal newly toned muscle. Your freshly sculpted body will show the unmistakable hallmarks of someone who eats according to the Ultimate Ratio plan.

The Key to Success

2010-02-04T17:55:00.001-05:00

Stress reduction through plant-based whole foods: (based on Brendan's national bestseller, The Thrive Diet, )North Americans are chronically over stressed and as a result are experiencing poor-quality sleep, general fatigue, and are developing sickness and disease in record numbers. While it is common prac...tice to merely treat the symptoms, lean how to address the underlining cause and significantly reduce overall stress, without a loss in productivity.While it is common practice to merely treat the symptoms, lean how to address the underlining cause and significantly reduce overall stress, without a loss in productivity.

Sweet Pepper Hemp Pesto

2010-01-31T15:22:00.003-05:00

The blog for today is about prepping food ( fuel ) for the body:

This is a great burger topping. Full of flavor and nutrition, this pesto can also be used as a pizza sauce or even as a dip for crackers and vegetables.

2 cloves garlic
2 red bell peppers, cored and seeded
1/2 cup fresh basil
3 tbsp Nutritional Yeast and Sesame Seed Topping
2 tbsp hemp seeds
2 tbsp hemp oil
Sea salt to taste

P.s In a food processor, process all ingredients together until smooth

This will go well with my Dinosaur Kale Quinoa Wrap

1 avocado
2 roma tomatoes
1 cucumber
1 large carrot
2 strips dulse
1 cup soaked or cooked quinoa
1 leaf dinosaur kale
2 tbsp salad dressing

CHOICES IN LIFE...THINK THEN ACT!!

2010-01-18T17:39:00.001-05:00

My neighbor had a party in his condo till 3am last night…fortunately I didn’t get home from the airport till midnight and had household chores to do for a few hours. So I did some laundry, expense report for the trip, opened up all the mail that piled up while I was gone, watched sportscenter, etc.

Then I tried to go to sleep by jamming the pillows into my ears, and it worked. Fell asleep within half an hour, and while I woke up a couple of times, I slept pretty well for having a nightclub 30 feet from my bed.

I believe my ability to fall asleep quickly and sleep well is due to regular exercise, healthy eating, and my perception of reality - which is: Nothing really matters too much so try not to make a big deal out of things. For example, I knew I’d eventually be able to fall asleep so I didn’t get mad and I just dealt with the situation.
Thanks to the sleep, I felt fine this morning and had a good workout.

1) Prisoner Squat Jumps
2) Squats
3A) Good Morning3B) Planks
4A) DB Bulgarian Split Squat4B) Back Extension
Finished fast, in only 45 minutes.

BODY N RICHED FITNESS

BODY N RICHED HANDBOOK 2010

2010-01-12T16:10:00.001-05:00

>
> HANDBOOK
> 2010
>
> Health:
> 1. Drink plenty of water.
> 2. Eat breakfast like a king, lunch like a prince
> and dinner like a beggar.
> 3. Eat more foods that grow on trees and plants
> and eat less food that is manufactured in plants..
> 4. Live with the 3 E's -- Energy, Enthusiasm
> and Empathy
> 5. Make time to pray..
> 6. Play more games
> 7. Read more
> books than you did in 2009 .
> 8. Sit in silence for at least 10 minutes each
> day
> 9. Sleep for 7 hours.
> 10. Take a 10-30 minutes walk daily. And while you
> walk, smile.
>
> Personality:
> 11. Don't compare your life to others. You have no
> idea what their journey is all about.
> 12. Don't have negative thoughts or things you
> cannot control. Instead invest your energy in the positive
> present moment.
> 13. Don't over do. Keep your
> limits.
> 14. Don't take yourself so seriously. No one else
> does.
> 15. Don't waste your precious energy on gossip.
> 16. Dream more while you are awake
> 17.. Envy is a waste of time. You already have all you
> need..
> 18. Forget issues of the past. Don't remind your
> partner with His/her mistakes of the past. That will ruin
> your present happiness.
> 19. Life is too short to waste time hating anyone.
> Don't hate others.
> 20. Make peace with your past so it won't spoil
> the present.
> 21. No one is in charge of your happiness except
> you.
> 22. Realize that life is a school and you are here to
> learn. Problems are simply part of the curriculum that
> appear and fade away like algebra class but the lessons you
> learn will last a lifetime.
> 23. Smile and laugh more.
> 24. You don't have to win every argument. Agree to
> disagree....
>
> Society:
> 25. Call your family often.
> 26. Each day give something good to others.
> 27. Forgive everyone for everything..
> 28. Spend time w/ people over the age of 70 &
> under the age of 6.
> 29. Try to make at least three people smile each
> day.
> 30. What other people think of you is none of your
> business.
> 31. Your job won't take care of you when you are
> sick. Your friends will. Stay in
> touch.
>
> Life:
> 32. Do the right thing!
> 33. Get rid of anything that isn't useful,
> beautiful or joyful.
> 34. GOD heals everything..
> 35. However good or bad a situation is, it will
> change...
> 36. No matter how you feel, get up, dress up and show
> up.
> 37. The best is yet to come..
> 38. When you awake alive in the morning, thank GOD for
> it.
> 39. Your Inner most is always happy. So, be
> happy.
>
> Last but not the least:
> 40. Please Forward this to everyone you care about, I
> just did.

The best Antioxidant power of drinks!!

2010-01-08T16:17:00.001-05:00

4. Which drink bestows the most heart-healthy antioxidant power? (a) Red wine
(b) Green tea
(c) Pomegranate juice
(d) Cranberry juice
(e) Orange juice

The Answer is C: Pomegranate juice. When it comes to antioxidant punch, pomegranate juice is off the charts. Studies show that a glass of this fruit juice packs more polyphenol antioxidants than any other drink.

The Enriched BODY from BODY N RICHED!

2010-01-06T11:46:00.000-05:00

Richard Gayle is a fitness fanatic (in a good way) who will
try any fitness program, product or class known to man, in search of
the perfect workout. His wit and outstanding talent makes his blog read
like a magazine, and his penchant for helping women work through body
and life issues based on his own past experiences makes reading his
posts feel like you just had coffee with a friend. Before you try any
fitness program, check out BODYNRICHED.BLOGSPOT.COM — chances are, you will find the most
thorough and entertaining review of your life.

BY Kelly Turner

P.S Thanks for the kind words in your Magazine.. 2010 is Enriched to the Body!

Safe & Lasting Weight Loss

2010-01-02T22:32:00.001-05:00

Despite what you see on infomercials and read in magazines, fad diets don’t work and there is no magic pill. Safe and lasting weight loss is a lifestyle change, and it’s a change you must buy into before you begin any weight loss plan.

Hopefully you are making this decision before your doctor has told you that changes are necessary for medical reasons. Regardless, you should seek your doctor’s consent before you get started. Inform Him/Her of your plans to begin a healthier lifestyle consisting of an exercise program and proper balanced nutrition. This allows your doctor the opportunity to impose any restrictions on your new activities based on your medical history.

Now, with the approval of your doctor in hand, you can begin to work with a qualified Personal Trainer who can design your personalized program to safely guide you towards your health and fitness goals. Inform your Trainer of the type of activities you enjoy - by including these activities in your new routine, becoming more active will not be as stressful and as a result your chances of lasting success greatly improve.

Your personalized exercise program should be designed to suit your specific needs and goals and consist of a brief warm-up, cardiovascular training, resistance(weight) training, a warm-down, and flexibility training. If one of these components is missing your program is incomplete which can lead to injury, poor results and loss of enjoyment. In addition, as your body adapts to the training your program should include gradual progression in frequency, intensity, and time. This progression is a key factor to continued success and will help avoid plateaus in your progress.

Your nutrition program needs to be balanced and sensible; enjoy a variety of foods from all the food groups. No food is perfect, so mix and match as many foods as possible, this will help you get all the nutrients you need. Paying attention to portion size and method of food preparation are also important components of your plan. Emphasis should be put on fruits and vegetables, as well as grain products such as: whole grain breads and cereals. When you choose your dairy products, they should be low in fat. Meat selections should be lean and choose foods that are prepared with little or no fat. Water is an essential nutrient for survival; it is recommended that we consume 8 to 10 glasses of water a day, stay hydrated for good health. Salt, alcohol, and caffeine consumption should be limited.

Safe and Lasting Weight Loss does not come in a bottle, it comes from regular exercise, and a balanced sensible diet. It comes only after you have made the decision to make positive changes in your lifestyle that will improve your health and quality of life.

Why You Don't Need Protein To Gain Muscle!

2009-12-12T20:57:00.002-05:00

GREAT POINTS BELOW..... PAY ATTENTION

There are all kinds of diet recommendations all over the bodybuilding magazines and websites that advise to divide your eating into different "ratios" and "percentages" for building muscle mass and gaining weight.

Some recommend high fat, low carb, others say moderate carbs, moderate fat, high carbs, low fat, etc. But the one thing that each and every one of these "weight gain" / "muscle building" diets say is it must be HIGH in protein.

Well, I'm here to tell you the TRUTH. It is NOT necessary at all to eat a diet high in protein to gain muscle weight.

Just about everything you read says to eat 1-2 grams of protein per pound of bodyweight.

Some even go as high as suggesting you have to not only eat high, but massive amounts of protein to build muscle and gain weight.

This MYTH is due to 3 reasons:

1) Everyone thinks that muscle tissue is made up mostly of protein

2) Everyone thinks that either high amounts of fat or high amounts of carbohydrates will cause you to get fat

3) Everyone thinks that protein has a "thermogenic" (inner-body temperature raising) effect, which helps burn fat

All three of these beliefs are completely wrong! (In this article I am going to give you a very brief explanation, but in later articles I will go into more detail).

First, muscle tissue is NOT made up of mostly of protein. Muscle tissue is 70% WATER.

The other 30% is made of GLUCOSE, and AMINO ACIDS. Your muscles need just as much glucose (which is what carbohydrates are converted into), if not MORE than protein to gain muscle size.

Those that have medically studied the physiology of the human body know that amino acids are what make up protein.

However, the body uses whatever amount of amino acids it needs at that particular moment. The rest it stores for later use.

It is NOT true that you need to be eating a "steady stream" of protein to gain muscle weight.........your body keeps a little "pool" of stored amino acids.

Protein is by far the most difficult macronutrient to break down and digest.

The higher the amount of protein you eat the more stress you are placing on your digestive system.

Oh, by the way, what do you think happens to any excess protein??? It turns it into FAT!

Have you ever noticed how you feel when you eat a huge burger or steak?

Even after several hours have passed, it still feels like you've got that entire piece of meat just sitting and rotting in your stomach.

How much benefit in gaining muscle weight do you think that's going to give you?

Have you ever drank those disgusting protein shakes or eaten those chalk-tasting protein bars? You get gas, you feel bloated, and you might even get the "runs" (diarrhea).

That's a major sign that your body is NOT properly digesting all of that protein!!!

There are several real-life examples of athletes that don't consume massive amounts of protein to gain muscle weight, yet have tremendous physiques, are in excellent health, are powerful, fast, and agile.

To just name some of them:

Andreas Cahling - Swedish champion bodybuilder and Olympic gold medalist in the ski jump

Keith Holmes - World champion middleweight boxer

Bill Manetti - Powerlifting champion

Stan Price - World weight lifting record holder; bench press

Art Still - Buffalo Bills and Kansas City Chiefs MVP defensive ends, Kansas City Chiefs Hall of Fame

Chris Campbell - Olympic wrestling champion

Peter Hussing - European super heavyweight boxing champion

You can eat all the protein in the world and not gain one pound of muscle weight if you aren't eating enough calories!!!!!

Remember, it doesn't matter what we've been fed by the magazines and companies trying to sell us their latest protein concoction. It all comes down to the calories!

WWW.BODYNRICHED.COM

The penguin shines across the loving hydrogen.

2009-12-10T15:59:00.001-05:00

ALKALIZING FOODS AND EXERCISE

2009-12-10T15:35:00.003-05:00

Alkalizing foods are an integral part of the body's post-exercise repair process. If not dealt with, lactic acid build-up from physical exertion,general stress, and acid-forming foods will lead to muscular stiffness, fatigue and joint pain. If an acidic system becomes chronic, it will show signs of aging and will eventually cause the blood and cellular tissue to degenerate more rapidly than if the system were not acidic.

Athletes in peak training are the most affected by excessively high acid levels (acidosis): Vigorous exercise causes lactic acid build up, and stress of any kind causes even further build-up. Already physically stressed, many athletes must also deal with various forms of performance anxiety. An increased metabolism, which further lowers the body's pH, is yet another concern athletes face. Combine this with the heftier food requirements of most athletes and the emphasis on protein to aid muscle recovery and you have all the elements of and acid-ravaged body. Following a good plant based diet will help combat this.

The best way to Breath when you exercise!!

2009-11-30T16:34:00.005-05:00

My name is Richard Gayle.I’m a Personal Trainer and consultant on Fitness.

What a great question you ask about breathing!!We can talk about two different ways of breathing depending on what type of exercise you are performing.In typical fashion, my clients and people always forget, so here is good advice on breathing and asking what type of exercise you are doing.

Let’s talk about breathing when you are doing “cardio” exercise.In the fitness field we have a term called the “Talk Test.”This means that when you do “cardio” exercise, you can tell if you are working out at the right intensity if you are able to carry on a relatively normal conversation while you are exercising.You are able to “Talk” and you “pass” the “Talk Test!?!?”This means you are breathing through your mouth when you are exercising.

However, based on your question, it is pretty clear you are referring to breathing during weight training or resistance exercise.Am I right?

Here it is . . . breath out, exhale, when the exercise is the hardest and breath in, inhale, when the exercise is the easiest.For instance, if you are doing a push-up, what motion of the push-up is the hardest . . . ?

It is hardest when you are pushing your body up, right?So, you exhale when you push-up and inhale when you go down.Does that make sense?

Let’s talk about other exercises:

Machine Chest Press – exhale when you push the weight away from you, and inhale when you are letting the weight come back.

Leg Press – exhale when you are pushing the weight away from you, and inhale when you are letting the weight down.

Seated Cable Row – exhale when you are bring the weight/resistance/pulley towards your body (when it is the hardest) and inhale when you let the weight down.

Crunches – exhale when you go up, and inhale when you go down.

Now, sometimes if you are lifting pretty heavy weight such as when you pumping out reps of chest press or bench press, most of us will hold our breath while we push the heavy weight up, exhale hard when we get the weight up, then inhale when the weight goes down.

This is only if you are lifting heavy weight.Otherwise breath as I described above.

P.S Get Fit with BODY N RICHED FITNESS!!

WATER AND PREVENTION???

2009-11-13T13:47:00.000-05:00

Our body is made up of approximately 70% water. When our bodies do not move, the water in them becomes stagnant, creating a breeding ground for disease.

As you move your body with exercise, you stir the water, refreshing your body, renewing your energy and regaining strength.

Proper nutrition and exercise are as much a part of a healthy life as well. Do not neglect yrouself. It all starts and ends with you.

HEMP MILK

2009-11-05T10:22:00.002-05:00

I usually make a week's supply of Hemp Milk at a time,which for me is about 8 cups. Hemp Milk is a good substitute for cow's milk on cereal. The chocolate version of this milk is also tasty on cereal, for variety. Hemp Milk also adds a smoothness and subtle flavor to smoothies.

3 1/2 cups water
1 cup hemp seeds
1tbsp agave nectar

In Blender, combine all ingredients. ( Keep refrigerated for up to 2 weeks) Makes about 4 cups

The Next blog will be on Vitamins and Minerals...

WHY BUY ORGANIC CHICKEN!!!!

2009-10-08T12:35:00.001-04:00

WHY BUY ORGANIC CHICKEN? This is why…

Posted in NUTRITIONwith tags chicken on October 2, 2009 by bodynriched Fitness

A comparison between  Conventional Natural or Specialty and Certified Organic Chicken
Certified Organic birds must have  availability to sunlight		Certified Organic birds must have 2 sq/ft per bird inside

Specific	Conventional Chicken	Certified Organic Chicken	Natural or Specialty Chicken
Grow Period	5-6 weeks	8-9 weeks	Not specified
Lighting	Recommended Blackout Barns	Must have availability to sunlight in barns and can only have 16 hours of light per day (in combination with sunlight and artificial light)	Must have availability to sunlight in barns
Space	.75sq/ft per bird	2 sq/ft per bird inside barn	1.25 sq/ft per bird
Outside runs	Not required	Must have well drained outside runs	Not required
Feed	Conventional feed with added medications	Certified organic feed only with no medications or any additives	Conventional with no added medication
Barn Sanitation	No restrictions	Only cleaners allowed by National Standard No Pesticides (We control pests and disease by flock rotation and down time in the barns)	No restrictions
Inspections	None required	Third Party inspected (inspected 2 to 3 times per year full records of all inputs one year transitional)	None required
Medications	Yes	Absolutely no medications

JAY CUTLER!

2009-09-28T18:44:00.002-04:00

After meeting this person in 2004, my entire world changed in regards to the term muscle head. Jay took time off to sit and talk about dedication and how hard it takes to become a bodybuilder, especially pro. I couldn't make it this year but will be there next year to speak to Mr. Olympia Jay Cutler.

Jay Cutler won the Mr. Olympia bodybuilding competition for the third time Saturday night. The win marked the third time that Cutler has took home the world's most prestigious bodybuilding title. Cutler, not to confused with Chicago Bears quarterback of the same name, beat out second place Branch Warren and last year's Mr. Olympia Dexter Jackson, who place in third.

Jay joins a pantheon of bodybuilders who have won Mr. Olympia multiple times that includes Lee Haney (eight times), Ronnie Coleman (eight), Dorian Yates (six), and a certain California governor named Arnold Schwarzenegger (seven).

WHY ARE SO MANY PEOPLE FAT?

2009-09-17T10:43:00.000-04:00

I know that may sound a bit arrogant, but lets think about it for a second…if you had the choice of attaining an optimal physique, or settling for less, which would you choose? Lets face it, when you can look in the mirror and be happy with your image, you will be happier overall right? Isn’t that why their are so many gyms, health books, supplements, and fitness equipment for sale? Yes.

The reason many people are not in shape is because they are confused. The media, advertisers, and corporations don’t want you to look good or attain your goal. WHY? If you are happy with the way you look do you think their would be infomercials selling products that DON’T work. The goal of these companies is to confuse people so you will keep buying useless crap, how many items have you tried that don’t work?

The reason I created my website bodynriched.com is because I want to give people the truth and facts on how they can look better, and feel healthier, I am not selling a product, or trying to confuse anybody, but it really pisses me off when work out and see people doing crap that doesn’t work, or people buying useless supplements. Supplements do work, but know what you are buying. How about all of these stupid diets that are available, or Jenny Craig.

Avoid getting sick this season: find out how!

2009-09-08T14:17:00.001-04:00

Many people eat out at restaurants, and many order drinks whether it may be virgin or not, with a lemon, lime, or orange as a garnish on the drink. Whether you ask for it or not, usually the drink is garnished with one of them. Studies in 2007 show that two-thirds of lemons, limes, and oranges tested in restaurants were contaminated and filled with bacteria. The contamination may be caused by employees touching the lemons, as their may be several who do touch them, by the fruit fields, or by dirty work surfaces. My theory on food is that you never know what goes in it, or how well it has been prepared unless you do it yourself. This year skip eating out, and if you are a die-hard eating out person, then ask for your diet-coke or your Grey-Goose martini without a lime. Studies have also showed that the amount of bacteria/germs which have been passed along through the lemons, caused a spike of more people being sick who ate at the restaurants which were studied.

Keep this in mind next time you want to eat out; 31% of employees in fast food restaurants, and 41% of employees in dine-in restaurants were deemed by the FDA to be unhygienic.

Mango Coconut Energy Bars

2009-09-02T14:32:00.002-04:00

3/4 cup of fresh or soaked dried dates
1/2 cup of chopped mango
1/2 cup of ground flaxseed
1/2 cup of soaked or cooked quinoa
1/2 cup of macadamia nuts
1 tsp of cinnamon
1 tsp of lemon zest
Sea salt to taste
1/4 cup of shredded coconut

In a food processor, process all ingredients together except coconut, remove the mixture
from the food processor; work coconut into it by hand

Makes approximately 12 1-3/4 ounce bars

Personal Trainer Fitness Tip, Mindless Eating

2009-08-21T12:49:00.000-04:00

Do you ever sit down and eat an entire bag of chips, bucket of popcorn or a whole pizza? When you think of these actions, they are ridiculous, yet they are a common place in today’s society. There are reasons why we all do this and here are a few studies that back up these unnecessary acts of gluttony.

The Stale Popcorn Study - A group of movie goers where given free buckets of stale popcorn and asked to return the uneaten portion at the end of the movie. One group was given large buckets and another was extra large buckets. You can probably guess what the results were: the group with the extra large buckets ate 53% more popcorn then the other group! According to the author Dr. Wansink “Most people eat mindlessly, based on the size of the container and other cues-not the taste of the popcorn or how hungry or full they are.”Most people eat mindlessly, based on the size of the container and other cues-not the taste of the popcorn or how hungry or full they are.”

The More Hassle It Is to Eat, the Less We Eat - This study took place in an office where the candy bowl was put at either 6 feet or directly in front of the seating area. The group of people with the bowl 6 feet away ate twice as much of the group that had the bowl in front of them. The author attributed the results to the fact that people had more time to think before getting more candy.

So what do these two studies mean? Think about what you are eating and why you are doing it. Eating just because you have it in front of you will lead to an increase in calorie consumption and prevent you from achieving your weight loss goals.

ENERGY PUDDING

2009-08-17T12:58:00.000-04:00

A nutritionally balanced blend of easily digestible high-nutrient foods, energy pudding is a great pre-exercise snack.

2 bananas
½ cup dates
¼ cup ground flaxseed
¼ cup roasted carob powder (or cacao nibs to make pudding 100% raw)
1 tbsp coconut oil
1 tsp lemon juice
¼ tsp sea salt

In a food processor, combine all ingredients; process until smooth.

Variation: Add 2 tsp ground yerba maté for a high-performance version. (Keep in mind that this will also mean greater fatigue later.)

Makes 2 servings.

Chocolate Almond Smoothie

2009-08-11T09:37:00.000-04:00

Chocolate Almond Smoothie (antioxidant-rich)

Simply blend all the ingredients together in a blender. Smoothies can be kept refrigerated for up to 3 days, thought they’re best when fresh.

1 banana
2 fresh or soaked dried dates
2 cups cold water (or 1 ½ cups water plus 1 cup ice)
¼ cup almonds (or 2 tbsp raw almond butter)
1 tbsp ground flaxseed
1 tbsp hemp protein
1 tbsp roasted carob powder (or cacao nibs to make smoothie 100% raw)

Makes about 3 ½ cups, or 2 large servings

Health Issues!!

2009-08-04T14:00:00.001-04:00

From: Maggie

Q: I would like to know what kind of results people with insulin resistance or Type 2 diabetes have with the Thrive Diet?

A: Thanks for your question Maggie.

Many of the recipes in The Thrive Diet are excellent for anyone who is looking to stabilize blood sugar levels, including type-2 diabetics.

Since the Thrive Diet is based on whole, unrefined foods that comprise of complete protein, essential fatty acids and fibre, blood sugar level and therefore insulin level will not be spiked.

There are a few sport-specific recipes that are intentionally low in fibre and are made from dates and other high-natural-sugar fruit that would not be appropriate, but the majority of the recipes and the diet itself is ideal for diabetics.

Bodynriched

P.S Jamaica was a great time see some photos on my facebook page!!

Make your own Growth Hormone

2009-07-13T10:45:00.001-04:00

If hGH is your ergogenic drug of choice, learn how to use it the smart way by reading new contributor BNR fascinating article on how to boost your own production of the stuff in Peak Performance.

Growth hormone secretion, explains BNR, can be triggered by a number of natural stimuli, the most powerful of which are sleep, exercise and diet. The article is packed full of helpful advice on how to harness these natural stimulants, including the following concluding tips:

Exercise – perform three sessions per week, each involving at least 10 minutes’ work above lactate threshold or a number of sprints, with a 1:3 work-rest ratio;
Before exercise – no fat for 60 minutes before, 2g glutamine 60-90 minutes before;
During exercise – plenty of plain water (ie 200ml every 10-15 minutes if training in 18-21°C);
After exercise – avoid sugar for two hours post exercise but take 25g protein immediately afterwards in the form of either a protein shake, protein bar, lean meat or eggs (although you should limit your consumption of eggs to avoid too much cholesterol).

High Protein Snacks for building Muscle!!

2009-07-02T01:27:00.000-04:00

Most people spend the majority of their time at their places of work, and it’s not always convenient or possible to have a true meal. However, a resourceful bodybuilder will be able to get his or her protein in wherever, whenever it’s needed, and in quick time.

Natural foods such as hard boiled eggs, beef cold cuts, chicken breasts/wings, a chunk of cheese, nuts, or canned fish (mackerel, tuna, and salmon) are great and very convenient high protein snacks.

You also have the option of purchasing some high quality protein bars, such as made by Myoplex, or even carrying around a flask or bottle of milk (or even better, milk mixed with high quality whey protein powder).

A lot of foods contain protein, but, the snacks I have mentioned are certainly the best because they are unprocessed or processed in a way in which the nutritional values are preserved or enhanced. Stay away from junk snacks; keep it lean, and you’ll keep lean.

If you're struggling to build muscle then I urge you to get my free hardgainer course where you will discover my former skinny-guy secrets to fast muscle growth and learn how to overcome your hardgainer genetics

TIPS FOR A GREAT NAP!!!

2009-06-20T10:06:00.002-04:00

Here are a few tips to nap great:

Limit your nap to 20 minutes or less. Longer naps tend to create sleep inertia (a period of lethargy, poor mood, and decreased alertness following the nap) and to reduce the effectiveness of evening sleeping, where the deeper stages of sleep occur.
Don't worry if you don't fall asleep. Just closing your eyes and relaxing peacefully will be refreshing.
Urinate before you settle in. Sounds crazy, but it helps.
Find a quiet dark place and close the door so you will not be disturbed.
Set a timer so you don't stress about oversleeping.
Listen to some quiet relaxing music to drown out the outside noise. Practice clearing your thoughts and focusing on your breathing.

FAT-BURNING MOVES

2009-06-16T10:40:00.001-04:00

Fat-Burning Moves

Tweak your current routine to drop more blubber

1.) Shorten Rest Periods.
Progressively shaving seconds off your rest period can help to raise your METABOLISM. Just don't go too low, warns Joe Stankowski, C.P.T., a trainer in Grand Rapids, Mich. "You need a minimum of 30 seconds' rest or you risk burning out," he says. The one exception: circuit training, which requires no rest between sets.

2.) Train the Whole Body.
If you've been following a split routine — upper-body exercises one day, lower body the next — condense both into one day. Your growth hormone levels will spike, and that burns fat.

3.) Alternate Sets.
Do a set of a lower-body exercise followed by an upper-body one, such as a SQUAT and then a row. This way, one muscle group has time to recover while you train another one.

4.) Increase Lifting Speed.
You can more calories by doing explosive exercises like plyo pushups (where you push yourself into the air) and box jumps, or by using lighter WEIGHTS and lifting them more explosively on the upward phase of the movement.

5.) Decrease Reps.
Most guys' WORKOUTS' are based around the idea of 10 reps per set. But according to Jim Smith, C.S.C.S., a strength coach in Sayre, Pa., you'll get a much bigger spike in metabolism by reducing your reps and tacking on an additional set. Try sets of six to eight reps.

Body'N'Riched Fitness Top 50!!!

2009-06-08T09:45:00.000-04:00

Body'N'Riched Fitness Top 50 Reasons to Exercise:

Improves your mood
Strengthens heart and lungs, allowing you to breathe easier
Promotes better, quality sleep
Increases energy
Increases self-esteem
Increases mental focus
Reduces the risk of premature death
Reduces the risk of developing and/or dying from heart disease
Reduces high blood pressure or the risk of developing high blood pressure
Reduces high cholesterol or the risk of developing high cholesterol
Reduces the risk of developing colon cancer
Reduces the risk of developing diabetes
Decreases risk of a heart attack
Decreases risk of osteoporosis
Reduces risk of breast cancer by up to 60%
Increases strength and stamina
Reduces depression and anxiety
Decreases stress levels
Improves digestion
Improves body shape
Tones and firms muscles
Provides more muscular definition
Enables weight loss and keeps it off
Makes you limber
Burns extra calories
Increases lean muscle tissue in the body
Improves appetite for healthy foods
Alleviates menstrual cramps
Alters and improves muscle chemistry
Increases metabolic rate
Enhance coordination and balance
Improves posture
Eases and possibly eliminates back problems and pain
Makes the body use calories more efficiently
Lowers resting heart rate
Increases muscle size through an increase in muscle fibers
Improves body composition
Increases body density
Decreases fat tissue more easily
Makes body more agile
Reduces joint discomfort
Improves athletic performance
Enriches sexual activity
May add a few years to your life
Increases your range of motion and flexibility
Enhances immune system
Increases enzymes in the body which burn fat
Enhances oxygen transport throughout the body
Improves liver functioning
Helps to alleviate varicose veins

TOP 50 REASONS TO EXERCISE!!

2009-06-05T12:56:00.001-04:00

Post your top 50 Reasons why you should exercise....Look out for BODYNRICHED'S Top "50" on Monday!!

The Key to losing Weight?

2009-06-01T11:55:00.000-04:00

Write It Down: If you’re serious about losing weight, you’ve got to keep track of everything you eat, and I mean EVERYTHING. It makes you more conscious of what you’re putting in your mouth, and gives you insight into any unhealthy eating patterns. Keeping an accurate food journal is one of the most effective ways to see what you’re eating and start doing something called mindful eating. Just remember that if it passes by your lips, then it needs to be written down. That even counts for things like water, which have zero calories.

The #1 supplement thats ORGANIC and GLUTEN FREE!!

2009-05-25T13:13:00.000-04:00

The best supplement that BODY N RICHED TAKES is VEGA SPORT

Providing sustaining energy, enhanced mental focus and increased aerobic and anaerobic capacity, Vega Sport Performance Optimizer beverage also replenishes electrolytes and reduces inflammation, joint and muscle pain to assist recovery. Sporting a synergistic array of organic plant-based ingredients and free of common allergens such as gluten, dairy and soy, Vega Sport will help take you to the next level, safely and naturally.

5 WAYS TO STOKE YOUR METABOLISM!!

2009-05-18T10:56:00.000-04:00

Simple strategies are the secret to a healthy lifestyle. No earth-shattering breakthroughs that are impossible to implement here. Just simple ways to get your metabolic fire blazing. Make these five tips habit and you'll burn more calories, boost energy, and look and perform better.

1. Don't Skip Breakfast

When you wake up in the morning from that wonderful beauty sleep, rested or not, your metabolism is running at the lowest gear of the entire day. Your body is running on fumes. The second you eat something, your body cranks into gear and metabolically starts working at a higher rate. That shower with the Irish Spring may wake your mind and your senses up, but that breakfast wakes up your metabolism.

2. Don't Skip Meals

You should be eating every 2-3 hours. When the body has to digest food, it has to work to get it broken down into a usable form. The fancy term for this is "the thermic effect." What does this mean to you? It means that every time you eat, your body has to rev up the furnace to break that food down. That doesn't mean you should eat huge meals every three hours or swing by to get a quarter-pounder a few times a day. Simply eat a combo of high-fiber carbs, lean protein, and healthy fats every three hours, in portions that are correct for your size and activity level. When it comes to the number of meals, less is not more. In fact, more meals, means more metabolic revving, so eat wisely, but eat up.

3. Include a Lean Protein Source with Every Meal

When you eat protein, it is like throwing lighter fluid onto the fire in that wood burning stove. So include a lean protein source with every meal to get a little extra burst of metabolic power. When choosing your protein, remember that fewer legs equals better protein. In other words, fish have no legs and are a lean and healthy source of protein. Turkey and chicken have two legs—take off the skin and don't fry it and you have a fabulous source of protein. With anything that is or comes from an animal with four legs, be selective. Lean cuts of red meat and low-fat or non-fat dairy are the only way to go.

4. Exercise is a Must

When we exercise, we have this great post-exercise period called "EPOC." Exercise Post Oxygen Consumption equals more calories burned. The magnitude of the EPOC can change with different types of training. Weight training and circuit training where you have 40-70 seconds under tension per set will rev up the metabolism (So, count to 4 on each rep in the set). Interval training can also bump up the metabolic marvel. Bottom line: All training will create EPOC, but these exercises will give you the most bang for your buck. Try to do them four days per week and save the long easy sessions for your recovery days.

5. Drink Green Tea

Green tea has a natural component that helps to speed up the metabolism. Not the box tea, but brew-it-yourself with boiling water and a tea-bag-type tea. Green tea contains substances called catechins that stimulate the body to burn calories (rev up the metabolic furnace). Researchers have proven this and studies showing that four cups of green tea per day can help reduce body fat have been published in the American Journal of Clinical Nutrition. Added bonus? Catechins have been shown to have anti-inflammatory effects, anti-cancer properties, and may help control cholesterol levels.

PERSONAL TRAINER

2009-05-14T13:33:00.002-04:00

Fitness - Michael Sedlak
I work in the fitness industry and am a very athletic and active 31 year old. I didn't think there was much that I could do to add to my fitness regime, until I was introduced to BODYNRICHED. I was very hesitant to try a Trainer, thinking that it was probably all the same and low-key for me. I was amazed. While the BODYNRICHED series is designed for people at all levels, I was astonished at how challenging it was for me. I had sustained a number of serious injuries through athletics over the years: so decided to strengthen my core and needed that extra push.

A recipe, for chocolate lovers...

2009-05-11T19:41:00.000-04:00

MACASURE CHOCOLAT PUDDING

1 package firm silken tofu, drained and at room temperature
3 Macasure Chocolat bars, broken in to pieces
1/2 cup almond milk, warmed slightly
1 tsp quality vanilla

-Place tofu in food processor fitted with a blade.
-Melt chocolat slowly in double boiler or in microwave until smooth, add to food processor along with warmed almond milk and vanilla.
-Process until smooth, scraping sides of bowl if necessary.
-Dish in to individual serving bowls or one bowl and refrigerate until cold (if you can wait). Top with berries, hemp seed nuts or ground flax seeds for extra goodness.

Supplement for BODYNRICHED: VEGA SPORT

2009-05-08T01:07:00.002-04:00

Kombucha

A popular health elixir in Asia, kombucha is a fermented tea, rich in organic acids, active enzymes, amino acids,and antioxidants. It acts as a natural muscle relaxant, helping muscles move with greater fluidity and ease, resulting in less energy expenditure and ultimately enhanced endurance. Kombucha culture is also a liver detoxifier which helps speed up recovery following a workout.

Yerba Mate

Yerba mate is rich in antioxidants, chlorophyll and trace minerals. It aids in digestion and boosts mental and physical performance through mild stimulation of the adrenal glands. Increased mental focus is a significant benefit to the athlete as it improves the ability to get into the zone and perform without distraction. Unlike coffee, yerba mate will not cause jitters nor dehydration.

Green Tea

Rich in cell-protecting polyphenols, green tea is packed with powerful antioxidants which improve immune system function. Green tea also provides a natural source of caffeine which lightly stimulates the adrenal glands, heightens mental focus and readies the body for peak performance. Green tea has also been shown to assist fat metabolization which can reduce body fat over time.

Rhodiola Extract (3% rosavin)

Rhodiola is proven to improve mood, physical and mental performance. It helps dilate blood vessels, thereby increasing blood flow capacity throughout the body and reducing energy requirements placed on the cardiovascular system. Taking rhodiola before a workout can also enhance recovery by normalizing heart rate and improving protein synthesis post-workout.

Panax Ginseng Extract (4% ginsenosides)

A powerful adaptogen, ginseng strengthens the immune system and helps reduce stress and cortisol levels. Taking ginseng pre-workout will allow the body to be physically pushed further while delaying the onset of muscle fatigue. It also boosts energy and improves adrenal function without stimulation to reduce recovery time.

Uncomplementary Stress

2009-05-04T11:38:00.002-04:00

1. High net-gain nutrition reduces overall stress
2.Exercise breaks down muscle tissue cells and therefore allows good nutrition to rebuild cells
3.Better rest leads to more energy and hence better quality exercise
4. Reduced stress leads to more energy and hence better quality exercise
5. Better nutrition creates a stronger body and hence fuels better exercise performance
6.Moderate exercise improves sleep quality
7.Reduced stress leads to lower cortisol levels and hence improved sleep quality
8. High net-gain nutrition reduces overall stress and therefore improves sleep quality
9. High-quality sleep reduces cortisol levels and overall stress
10. Better quality sleep leads to fewer junk food cravings

Prices for Meal Plans and Workout Plans!!

2009-04-30T11:28:00.001-04:00

So everyone is asking Prices for making meal plans and workout programs for your specific needs: Nutrition plan $100 follow up $65 Online plans $100 for Weight program $100 for Cardio Plan $ 65 for Follow up

VEGA...USED BY PROFESSIONAL UFC ULTIMATE FIGHTER MAC DANZIG!!

2009-04-27T19:11:00.003-04:00

1 serving of VEGA equals: Calcium= 5 cups of milk
Fiber= 7 slices of Whole Wheat bread
Omega 3= 6Oz. Wild Salmon
Chlorophyll= 1 head of lettuce
Vitamin E= 23 Cups of Spinach
Iron= 29 Oz. of Beef
Potassium= 6 Bananas
Protein= 4 farm fresh Eggs
Antioxidants= 1 Cup of Blueberries
Probiotics= 100g of Probiotic Yogurt

Plus 100% Vitamins and Minerals

2009-04-22T13:56:00.002-04:00

BODY N RICHED On Line Nutrition

Let’s face it, losing weight is not easy especially when you are bombarded with low carb, low fat, high protein diets, it can be a little confusing! Weight loss is simple, “Calories in” and “calories out”. I will teach and give you all the tips and tools needed to achieve your weight loss goals. I will create a personalized meal plan that includes sample meals, snacks, healthy & clean foods to choose from, grocery list, recipes and even diet-friendly strategies for fine dining and fast food restaurants. You will be on your way to weight loss success in no time!

$100 Initial program

$65 Follow up Program

$100 Weight Program

$100 Cardio Program

$65 Follow Up

Celebrate the Earth, eat environmentally friendly!

2009-04-22T11:30:00.003-04:00

What better way to honor Earth Day than to prepare a dish that's easy on the environment? Our Earth Day recipes feature seasonal fruits and vegetables that are less likely to contain harmful pesticides. (Peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce and potatoes typically have the highest pesticide levels, according to the Environmental Working Group in Washington, D.C., while onions, avocados, frozen sweet corn, pineapples, mangoes, asparagus, frozen peas, kiwi, bananas, cabbage, broccoli and papayas have the lowest. Choosing the latter and avoiding the former - unless organic - could slash your family's pesticide exposure by almost 90 percent.) Look for spring gems like asparagus, blueberries, cabbage, cauliflower, mushrooms and peas at your nearest farmer's market. Eating local supports your economy and involves fewer miles traveled - and fewer pollutants emitted - to get dinner on your plate.

Creamy Vegetable Medley

Ingredients

1 (16 ounce) package frozen broccoli, carrots and cauliflower combination
1 (10.75 ounce) can condensed cream of mushroom soup
1 cup shredded Cheddar cheese, divided
1/3 cup sour cream
1 (2.8 ounce) package French-fried onions, divided
1/4 teaspoon black pepper

Cooking Instructions

Preheat oven to 350 degrees F (175 degrees C).
Cook vegetables according to package directions; drain. In a large bowl combine vegetables, mushroom soup, 1/2 cup cheese, sour cream, 1/2 can fried onions and pepper. Transfer to a deep pie plate.
Bake in preheated oven for 30 minutes. Sprinkle with remaining cheese and fried onions; bake 5 minutes longer.

Nutrition Facts

Servings per Recipe: 6

Amount Per Serving

calories: 288cal
total fat: 19.7g
cholesterol: 26mg
sodium: 623mg
carbohydrates: 20.4g
fiber: 3.2g
protein: 8.4g

Preparation Time: 15 min.
Cooking Time: 35 min.
Ready In: 50 min.
Servings: 6

Build your IMMUNE system and maintain it!!

2009-04-21T12:16:00.003-04:00

* The raw chlorophyll of wheatgrass oxygenates, detoxifies and regenerates the blood, liver and kidneys. One or two ounces a day helps promote a strong immune system!

* This is my secret mix for FLU FIGHTER= celery,Kale,carrot.garlic,lemon,ginger,cayenne and echinacea

P.S put into a blender and down the hatch!!

Losing Weight - How to Lose 5 Pounds in 15 Days

2009-04-19T20:21:00.000-04:00

You have 3 months of fun in the sun to look forward to. There is only one problem. You are still carrying around those 5 extra pounds that make you a little bit uneasy about slipping into that bathing suit. Well here are 5 quick tips to help you drop those pounds in enough time to really enjoy the months of swimsuits and sun.

Eat More Often And Don’t Skip Meals: It may seem counter-intuitive, but eating throughout the day helps increase your overall metabolic rate. What that means is you begin to burn more calories every day just by eating more often. You want to eat early in the day to jump-start your metabolism, and consume four to six small meals throughout the day. That may mean eating a protein and carbohydrate snack or mini-meal every two to three hours. This provides you with constant energy throughout the day, and makes you less likely to overeat at any point because you’re ravenous. As well, if you skip meals and begin restricting calories, it can actually make it harder to lose weight. If you go long periods without eating, your body goes into “starvation mode” and your metabolism begins to slow down. For example, if you eat breakfast and then nothing else until dinner your body will enter starvation mode around lunch. That means you are burning less calories than normal. If you look at how your metabolism works, it is really counterproductive to starve yourself.

Integrate Your Workouts: Integrated resistance training is key for weight loss. What that means is while lifting weights, integrate a cardio activity, such as jumping jacks or jumping rope, every few minutes in between sets. This keeps your heart rate elevated for the duration of your training routine, making the challenge to your body higher, resulting in more overall calories burned during each training session.

Go High Intensity: Only got 20 minutes to work out? Forget a steady-state, medium-intensity cardio workout during this time. The idea should be to do short bursts of high intensity, 15 to 20 seconds of all out exertion, followed by a 50 percent reduction in intensity for the remaining 40 to 45 seconds. You’re burning a lot more calories than just walking for 20 minutes. Push it to your limit to get the biggest gain from this type of training. Add in a 5 minute warm-up and cool down and you still are able to fit in a great workout in 30 minutes.

Simplify Your Plan: There is a ton of information out there, and a lot of it is contradictory. It’s difficult to figure out what is right and what is wrong. The best advice I can give is to keep it simple. No fad diets or overnight quick fixes. Start eating a little bit healthier foods, in the correct portion sizes, 4 – 6 times every day. In addition, workout for at least 30 minutes 6 - 7 days a week. That doesn’t mean you have to go to the gym 7 days, a week, it just means that you need to be active every day. Try weight training around 3 – 5 times a week depending on your schedule, and throw in cardio in between. Remember that if you hear about a weight loss secret that’s too good to be true, it probably is.

The Scoop on Protein!!

2009-04-17T10:55:00.000-04:00

PROTEIN:
Protein is very important to every healthy diet but it is often neglected for extra carbs. Protein is especially important for the health of your hair, nails, skin and muscles. Protein can be found in meat, poultry, fish, nuts, seeds, beans, dairy and eggs. Try to have a serving of protein, carbs and good fat at each meal. Some healthy substitutes include.

GOOD:

1 Skinless Chicken breast
(1-3 grams of fat)

Omega free range whole egg or egg whites

Baked or steamed fish (especially salmon, good fat)

4 oz Extra lean ground chicken (1.5 g fat)

10 oz skinless chicken breast (7g fat)

BAD:

1 Chicken thigh
(10-15 grams of fat)

Whole egg

Fried or Breaded fish

3 oz Ground Beef (13 g fat)

10 oz chicken fingers
(47g fat)

If you are a vegetarian, please make an effort to include protein in every meal. I'm sure you already know the regular protein sources such as, tofu, nuts seeds and beans. But look into some other options such as: soygart, and Eves products are great; they have everything from veggie dogs, soy cheese, veggie ground round and veggie sausage links. As well try things like a good protein powder, you can get it with a whey (dairy base) or a soy, rice or hemp base. Kamut pasta is much higher in protein than regular pasta. There are no excuses for not getting enough protein.

P.S
Hemp protein contains all 20 known amino acids including the 8 essential and 2 semi-essential amino acids (EAAs) our bodies cannot produce. Proteins are considered complete when they contain all 9 essential amino acids in a sufficient quantity and ratio to meet the body's protein requirements. This makes hemp seeds perfect for vegans, vegetarians or anyone who is looking to reduce the meat content of their diet, hemp seed protein can supply all of the protein requirements without the bad fats in meat and without the stomach upset from soy.