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Kettlebells: Why I use Them In My Practice

Kettlebells are for everyone. They will improve your strength, power, speed, suppleness and agility. Research has also shown that kettlebells are beneficial in achieving weight loss and I use them daily as part of my injury rehabilitation programs.
For the past 3 years I have seen the huge benefits to my clients in the office and in my workout classes with kettlebell training.
So regardless of your sport or if you’re trying to lose weight or even recover from injury, I will be glad to train you and give you advice that will help you achieve whatever your goal.
The benefits of kettlebell training:
Kettlebells are unique in that they come in style – a cannonball with a handle, but the weight varies depending on you.

Who would you rather have teach you how to train? I will teach you the exercises specific for your condition, and how to perform them at home, on your own.

Some of the benefits that you will receive:
– Kettlebell training will improve strength, speed, agility and suppleness- these are hugely important attributes to healthy aging.
– It gets the posterior chain functioning correctly: this means you are not only strengthening the likes of your hamstrings, gluteals and spinal erectors but you are doing so at the same time!
– When the kettlebell swings back and forth between your legs the force created is 3.75 times that of the weight of the kettlebell: this is ideal for strengthening the lower back.
– The pumping action of many kettlebell exercises re-hydrates the discs in the vertebral columns- this will keep the discs spongy and reduce friction in the spine
– Kettlebells improve your coordination, which teaches you how to stabilise the body during exercise. This is vital in avoiding injury.
– You work the inner core muscles that are so often forgotten about- this prevents, amongst other things, the formation of that unwanted beer gut look!
Kettlebells are more beneficial than conventional weight lifting
Why? Because dumbbells don’t move around the hand in the same manner and don’t offset their weight in the same way.
The range of movement available using kettlebells is unmatchable allowing you to increase your flexibility and agility the same time your are increasing your strength.

Call me to schedule your one on one kettlebell training session.

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Muscle Building Snack Ideas

Twenty grams of protein is the magic number to ingest for muscle-building, half before and half after your workout.

Here’s a list of 5 great snack ideas:

Chicken, Turkey, or Tuna (3 oz)
14-22 grams protein
65-100 calories
Wrap it in a piece of lettuce or enjoy it by itself. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams of protein.

Eggs (three)
18-19 grams protein
230 calories
Hard-boiled eggs are most convenient, but eggs are easy to scramble. Put them in a grab & go container and enjoy a little before & after your workout. For those of you that know me, I have always thought eggs are a great food.

Chocolate 2% Milk (16 oz)
About 17 grams protein
330 calories
A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle

FitFood. This is a protein powder – Whey or Dairy-free, Soy-free (21 g per 2 scoops)
21 grams protein
210 calories

This shake product made by XYMOGEN supports healthy body composition; immune support; cardiovascular health; healthy glycemic management and weight management. Mix it with rice milk or almond milk instead of water if you want a bit more protein. Order by calling 1-800-647-6100 or online @ XYMOGEN.com. Email me for my PIN #.

Greek Yogurt (5.3 oz container)
15 grams protein
80 calories
Greek-style yogurt is packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries, nuts or cottage cheese.

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Weight loss

“What’s the best diet for me?” and “Just tell me what to do so I can lose this weight!” These are phrases I hear over and over again from patients who want to shed fat fast. And that’s why I specialize in fitness and eating strategies to help you lose weight. I have helped hundreds of people lose fat and build muscle. The best part: I work as your “Accountability” partner! .

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Osteoporosis Supplements – Ostera

Metagenics has a product called Ostera, a fully absorbable supplement, for treatment of postmenopausal women who have a high risk for osteoporotic fractures, including those with a history of fracture or multiple risk factors for fracture, or those who have failed or are intolerant to other osteoporosis therapy.

Ostera supports bone health. I highly recommend this natural product over injections or medications with uncertain side effects.

Proper nutrition and exercise reduces the incidence of vertebral, nonvertebral, and hip fractures in postmenopausal women with osteoporosis.

Common side effects of prescribed drugs for Osteoporosis include back pain, pain in the extremities, musculoskeletal pain, high cholesterol levels, and urinary bladder infections. ostera does not have these side effects.

Ostera is manufactured by Metagenics. Please click on the link to Metagenics.

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Q. When do you ice an injury and when do you heat it?

An acute injury should always be iced, never heated, whether it?s a muscle strain, a twisted ankle, or pain around a joint. The ice will constrict blood flow in surrounding blood vessels, which reduces swelling at the injury site. The cold will also help to dampen pain. Apply an ice pack for 15 to 20 minutes, about four times daily. Always use ice after a physical activity rather than before.

Commercial ice packs work well, including disposable packs that rely on a chemical reaction for instant cooling, or cold gel packs that can be kept in the freezer and reused. But a homemade ice pack will do the job equally well. A bag of frozen peas works well.

After a few days of icing, applying moist heat to help with the healing process for as long as needed. It reduces stiffness that occurs around an injury site and increases blood flow to healing muscles and joints.
Avoid heat until three to five days after an injury. I prefer a moist heating pad. Heating pads can be left on an injury for 15 or 20 minutes at a time; don?t leave a heating pad on the site while sleeping. Heat can also be helpful for chronic injuries, particularly before an activity, to loosen muscles and increase mobility.

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Eating ginger can help ease muscle pain

A daily dose of ginger can relieve the aches from sport, or even gardening and heavy housework, by as much as a quarter.
For centuries, ginger root has been used as a folk remedy for a variety of ailments, such as colds and upset stomachs.

Ginger is particularly good for staving off muscle pain because it has been shown to have an anti-inflammatory effect. It is known to contain chemicals that work in a similar way to non-steroidal anti-inflammatory drugs, such as ibuprofen and aspirin. Studies have shown it can be effective in relieving the pain of arthritis.

Product recommendation: Metagenics makes a powder to use as a shake called UltraInflamX 360. Be consistent for at least 3 weeks consecutive days. Otherwise you can take two grams of ginger daily (cooked or uncooked).

Daily ginger intake reduces exercise-induced pain by 25 per cent. Heating the ginger had no effect.

Read more: http://www.dailymail.co.uk/health/article-1280005/A-pinch-ginger-help-reduce-muscle-pain-heavy-exercise.html?ito=feeds-newsxml#ixzz0qqrbo5ft

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Healthy Food Choices

EGGS: The protein found in eggs has the highest “biological value” of protein — a measure of how well it supports your body’s protein need — of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown. Even during all those years eggs were considered bad for you, I never saw it that way. Eating an egg or two a day will not raise your cholesterol levels.

BERRIES: Berries carry powerful levels of antioxidants: all-purpose compounds that help your body fight heart disease and cancer. The berries’ flavonoids may also help your eyesight, balance, coordination, and short-term memory. During the summer months plan on eating a cup of raspberries or blueberries a day. One cup has about 6 grams of fiber and more than half of your daily requirement of vitamin C.

BEANS & LEGUMES: Pick whichever you like – Black, lima, pinto, navy. They are good protein, fiber and iorn sources, and low in fat. When people think of fiber they forget to think of beans as a great source.
Researchers in Australia, Indonesia, and Sweden studied the diets of 400 elderly men and women, and found that those who ate the most leafy green vegetables and beans had the fewest wrinkles.

SPINACH & OTHER GREEN VEGES: These foods have high nutrient content — especially vitamins A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber; and antioxidants. They have antioxidants and fiber that helps fill you up without loading you up with calories.
Snack on more vegetables – period!

TURKEY: Turkey breast is one of the leanest meats you’ll pick, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron.

PEANUT BUTTER: I know it’s high in calories but it has heart-healthy monounsaturated fats. For guys that means it can increase your body’s production of testosterone, which can help your muscles grow and your fat melt.
Avoid “classic” peanut butters such as Jif and Skippy – they have added sugar and trans fats. Purchase all-natural butters with one ingredient: peanuts.

EXTRA PROTEIN POWDER: I add BioPureProtein from Metagenics to my protein smoothie shakes. In conjunction with my UltraMeal powder (Metagenics) or FitFood (Xymogen), it is a total meal replacement. I’ll say it again, the most powerful fat-burning meal is high in protein and low in carbs. The UltraMeal powder and the BioPureProtein shakes are high-quality protein that contains essential amino acids that build muscle and burn fat. It’s simple, it has the highest amount of protein for the fewest number of calories.

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Weight Loss Tips

1. Find an “accountability” partner. It helps if that person is supportive, positive, and will encourage you in your weight loss efforts. Often times you will want to look outside of your family members and best friends for support. Tell your accountability partner what you’re doing, what your goals are and how they can best support you. Talk to them on a regular basis and anytime you are struggling and need support.

2. Be as intentional as you can by telling people what you are doing. Don’t be afraid to tell people about your intention.

3. Begin working out even if it is only 10-15 minutes per day. If you are already working out regularly, it’s time to step up the intensity again! In the morning, do a 4 minute circuit of squats and lunges. Add a 4 minute circuit of some push ups, bridges and abs. Then add another 2 minutes of running in place or jumping jacks. In the evening do the same thing. So that’s 10 minutes of work in the morning and 10 minutes in the evening for a total of 20 minutes of workout time. Keep the exercises simple – don’t feel like you have to be at the gym to workout. Do it at home or at work.

4. Go shopping. This is an important part of the process. Find an outfit that you really, really want, and find it in the size that you want to be. Buy it in the size that you will be wearing when you lose all the weight you want to lose (not just the 10 pounds). So if you want to lose 25 pounds total, buy it in the size you’ll be wearing after your 25 pound weight loss. Make sense?

When you get the outfit, I want you to hang it up somewhere you can see it every day, like on your bathroom door or closet door. If you can’t buy the outfit today, find a picture of it in a magazine or on the internet, cut it out and post it somewhere where you will see it everyday, like your bathroom mirror or refrigerator.

5. Make one simple nutrition change this week. Make sure it is simple and easy to do. Cut out bread, a muffin or a bagel! Drinking 2 sodas a day? Cut down to 1. Skipping breakfast every day? Pledge to make a protein shake for breakfast 3 times per week. Add a glass of water or an extra vegetable serving to your diet.

Now what I want you to do is to leave a comment and tell me what outfit you’re going to buy and what nutrition change you’re making. I can’t wait to hear what you come up with!

If you have read this far I know you are serious. I love that you have a goal, but I need you to dig way deeper. If fitting into your outfit was so important, you would have done it by now, right? Guys, you need this too. Most of you have a belly to lose. Are you feeling good enough to go shirtless? I need you to ask yourself “Why? is it important for you to lose weight (or go shirtless) and look amazing in that outfit. Take out a piece of paper or your journal and a pen and keep asking yourself the question Why? Your first response may be simple, “I want to look good for my significant other”. “Why” is this important? Keep asking yourself “why” over and over again until you come up with a reason that is really emotional for you, one that will keep you going when you want to give up.

Sit down with a blank piece of paper or a journal and a pen. Go to a room where you won’t be disturbed. Now imagine yourself wearing your favorite outfit that you picked out. Imagine how you feel wearing that outfit or going shirtless. Who do you see? What compliments do you get? If you’re wearing a little black dress, maybe you’re at a party. If you’re in your swimsuit, you might be on a beautiful beach. What are you wearing? A fitted shirt to show off your new lean physique? Who is looking at you and noticing you. Write down exactly what it is like to wear your outfit, who you’re with, how you feel and what you are doing. Be as specific as possible and write it down in the present tense, as if it is happening now – not the future tense. Take about 10 minutes for this.

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Chronic Fatigue Syndrome

Chronic fatigue syndrome (CFS) is a serious and debilitating condition. Is there a solution for those who are unlucky enough to suffer from CFS to get well again?

Some people feel flu-like symptoms, dizziness, “brain fog”, poor concentration, headaches and most of all, severely exhausted and completely drained. Literally weeks and months of this severely exhaustion can go by.

My experiences with numerous patients who suffer with CFS, has led me to a supplement called Mitichondrial Renewal Kit by XYMOGEN. The Mitochondrial Renewal Kit helps to improve insulin sensitivity and action; improve glucose transport; increase Nitric Oxide production; improve cardiovascular function; improve appetite control; reduce fat mass; increase muscle mass; improve movement ability; improve antioxidant status.

The experience of working with CFS has taught me that nutrition actually plays a key role in helping people feel better. It’s not about beating CFS – it’s about working with it to attain better health. CFS treatment requires intense hands on participation from your Doctor and you! My advice to all patients with CFS is to work with a Doctor who can help you fine tune your nutritional needs!

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Coach Wooden

Coach Wooden was an amazing inspiration to so many people. I had the pleasure of hearing him speak in 2009. Here are his seven creeds aimed at making the most of oneself:

1. Be true to yourself.

2. Make each day your masterpiece.

3. Help others.

4. Drink deeply from good books.

5. Make friendship a fine art.

6. Build a shelter against a rainy day.

7. Pray for guidance and give thanks for your blessings every day.

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