Sport Fitness & Physique

• No Counting Calories
• No Weighing
• No Measuring
• No Special ‘Diet Foods’
• Nothing to Purchase

Chad does recommend a few nutritional supplements, but besides the fish oil (which you should be taking anyway) you certainly could succeed with this plan without any additional supplements whatsoever.

I think one of the best elements of Chad’s Body of F.I.R.E. program is the constant changing of exercises. Each and every training day is slightly different to keep things fun and exciting.

You will not be bored on this program!

Chad gives detailed instructions for each and every exercise and you can print off your daily workout sheets for quick and easy reference.

And you won’t be spending hours and hours exercising and doing boring ‘cardio’ to burn fat.

The secret to the Body of F.I.R.E. program is in the speed of the exercises.

The program is designed to be performed as quickly as possible to maximize fat burning, muscle building and cardiovascular conditioning.

This is the way athletes train and this is why athletes have the leanest, strongest bodies.

Ramp up your fitness with Chad Waterbury’s Body of F.I.R.E. program.

I think it is one of the most complete, well planned and effective fat loss and fitness packages that I have seen.

Everything is included and it comes with a Money Back Guarantee!

What do you have to lose?

Stress can be environmental, emotional or physical and stress is the leading cause of poor sleep habits. We may not believe that we are under stress -but we certainly are. The following are just a few causes of stress that wreak havoc on our bodies, our minds and rob us of much needed sleep.

• Personal relationships
• Family relationships
• Business relationships
• Deadlines, Dates & Commitments (personal, family and business)
• Pollution (smog, exhaust fumes, pesticides, herbicides, perfumes, colognes, etc…)
• Environmental toxins (carpet fibers, textiles, fabrics, PCB’s, plastics etc…)
• Radiation (radio waves, microwaves, cell phones, television, power lines, electronic devices, etc…)
• Physical stress (manual labor, domestic work, exercise daily activities)

Somehow have to deal with daily stress and recover.

The best way to recover and rebuild our bodies is through sleep.

But how do we improve our sleep to recover from all this stress?

Here are a few practical ways we can try to control and recover from the daily stress of life:

1. Schedule the majority of stress early in the day and taper your stressful situations down towards the end of the day
2. Include plenty of fresh fruits, fresh vegetables and lean sources of animal protein in your daily diet
3. Schedule breaks and time to pray, meditate, relax and revive yourself throughout the day
4. Take time for physical exercise (the most effective stress reliever of all!)

If insomnia is still an issue after incorporating these stress relieving strategies, we should then correct the specific nutritional deficiencies that are hampering your recovery by wisely supplementing your diet.

In the last installment we discussed the importance of magnesium and how well magnesium aids in sleep.

Another essential mineral that will help improve sleep is calcium.

You are probably aware that calcium is essential for strong bones, strong teeth and a healthy immune system. But did you know that calcium is also essential for sleep?

Calcium works in synergy with magnesium and is one of the most abundant minerals in the body. Calcium deficiency can weaken bones, disrupt heart rhythms, interfere with proper nervous system signaling and will certainly disrupt your sleep.

Most folks believe that bovine mammary product (cow’s milk) is the best source of calcium. However, in my experience, adding dairy products has never improved one’s diet or general health.

The preferred non-bovine sources of calcium include: salmon, almonds, sesame, oranges, figs, quinoa, amaranth, rutabaga, mustard greens, broccoli, spinach, collard greens, bok choy and other green leafy vegetables.

If the diet lacks these essential sources of dietary calcium and poor sleep is still an issue, I would recommend supplementing with a quality calcium supplement.

Look for calcium supplements ending in “ate” -such as calcium carbonate, citrate, gluconate, and chelate.

Calcium phosphate and calcium lactate are more expensive forms of calcium, but they are not absorbed any better than the lesser costing calcium supplements and therefore should be avoided.

Ideally, your calcium supplement should contain or be taken in conjunction with a quality source of vitamin D.

Vitamin D is important is calcium absorption because vitamin D the human body converts vitamin D into a hormone that promotes healthy intestinal proteins that allows calcium absorption.

Next time, we will investigate vitamin D and it’s effect on mood, attitude, cardiovascular health and preventable late-life cognitive diseases such as Alzheimer’s, Parkinson’s and dementia.

To Your Good Health!

Magnesium:

Magnesium is critical to human health.  A vital nutrient found in whole grains, legumes and green leafy vegetables (like spinach!) -magnesium is responsible for regulating heartbeat, blood pressure, blood sugar and over 300 more essential metabolic functions.

Magnesium deficiency is related to hyperexcitability, nervousness, restlessness, mood swings, depression and in severe cases even death.

The USDA estimates that more than two-thirds of the US population is magnesium deficient.

More on magnesium from the USDA here.

Most common multivitamins and magnesium supplements source magnesium oxide or magnesium chloride  in the manufacturing process.

Unfortunately, less than 30% of these compounds can be absorbed by the human body.  Supplement manufacturers generally use these compounds because they are inexpensive, compact easily and are easy to handle in an industrial environment.

That’s good news for manufacturers -bad news for you.

The best sources of dietary magnesium come from green leafy vegetables, nuts and some whole grains of course.

However, if you do not receive enough magnesium from your diet you may want to consider supplementing with a quality magnesium supplement.

But which magnesium supplement should you choose?

Look for magnesium supplements containing magnesium chelate, magnesium fumerate, magnesium citrate or magnesium glycinate.  These forms of magnesium are highly bio-available and are readily absorbed by the human body.

Naturally, I recommend Poliquin Supplements.

Poliquin’s Ubermag Plus is an outstanding magnesium supplement that I recommend to any client suffering from poor sleep, restlessness, lethargy, foggy thinking, moodiness, migraines, or insomnia .

Ubermag Plus contains a proprietary blend of four different magnesium chelates and has 300 mg of L-Tryptophan to help you improve your sleep.

If you need better sleep and you aren’t getting the magnesium you need from your diet, don’t shortchange yourself.

Invest in a quality magnesium supplement like Poliquin’s Ubermag Plus and get the rest you need.

To Your Good Health!

It’s FREE!

Simply register for your free Dailyburn account and begin editing your personal profile in an area called ‘Your Locker Room.’

From the ‘Locker Room,’ you can monitor your fitness goals, your body weight and measurements, your food intake and your workouts.

Unsure about how to workout?

Daily burn has video tutorials to help you learn the moves.

You can also interact with other Dailyburn users, see what programs are working for them and follow right along  -encouraging each other and helping each other out as you get fit and healthy.

Dailyburn is a fantastic resource for beginners, novices and seasoned athletes who need a little help and motivation.

The Dailyburn interface is colorful, easy to use and very easy to navigate.

Check out Dailyburn.com and set up your free account.

It’s like having your own personal trainer on call and a heck of lot cheaper too.

Having fun is much better than being bored, right?
Boredom is really, really Bad!

Did you know you can actually be ‘bored to death?’
~Yes, indeed you can!

A study published in the International Journal of Epidemiology [1] states that people who complain of being ‘bored’ are much more likely to die at young age!

Studying over 7,500 individuals, researchers found that bored, dissatisfied adults are almost three times (3x) more likely to die of cardiovascular disease than their happier, more engaged and energetic counterparts.

Now, it’s not as though boredom itself is to blame here….
In fact, even the researchers claim that boredom is more a symptom of an inactive lifestyle -than an actual cause of any disease.

People who do not participate in physical activity are far more likely to suffer from cardiovascular disease -simply because of their lifestyle.

In simple terms: If you don’t move -you die.

Now, there’s no denying that boredom is a real emotion.
However, the feelings of being bored, listless, uninterested and ‘tired’ are often self-induced, emotional feelings -Not real physical limitations.

For instance, I work with many women who struggle with depression, fatigue and moodiness during their menstrual cycle.
They’re tired, they’re angry and they certainly don’t ‘feel’ like doing what I recommend.

My recommendations are never met with much enthusiasm.  However, each and every time my female clients reach beyond what they ‘feel like doing’ and follow my recommendations, they are rewarded with far better moods, far greater energy and a much higher quality of life.

And my recommendations?

Simple!

Get Out:
Get outside -get out of your daily routine and push yourself to do more than you feel like doing. The extra effort it takes to ‘do something’ will release ‘good’ hormones to counteract the ‘bad’ hormones making you feel so down and out.

Get Active:
Physical exercise is usually the LAST thing you feel like doing -but it is always, always, always the BEST thing for you to do!

Physical exercise releases endorphins and other ‘happy hormones’ that will immediately improve your moods and attitudes.

Get Real!
Choose Real Foods as often as possible.
Avoid any foods that have been boxed, bagged, canned or preserved.  Adopt a paleolithic dietary approach.

What is the Paleo Approach? = Two basic ideas to follow:
1) If it flies, swims or roams the prairie, it is safe to eat.
2) If it can be gathered and eaten by hand (without processing), then that too, is safe to eat.

Anything that falls outside these two boundaries is ‘off limits.’

The paleo diet has proven to lower blood pressure, reduce cholesterol, balance body composition and increase energy.
Check out Dr Loren Cordain‘s ‘Paleo Diet‘ or the ‘Paleo Diet for Athletes‘ for more detailed and helpful information.

If you’d like additional information or if you just have questions -please, do not hesitate to Contact Us.
All inquiries are personally addressed, held in complete confidence with complete security and absolute anonymity.

Let us help.

To your Good Health!

And as you hang there -holding on and afraid to move, two rats show up -a black rat and a white rat -and the rats begin gnawing at the tiny sapling you cling to.  It seems that if you don’t make a decision -and soon -a decision will be made for you and it’s not going to be good.

In fact, you’re going to end up right back where you started -only in much, much worse shape than when you began.

What am I talking about?

It’s an analogy for your life -your health -your career -your choices.

If you’re discontent, unhappy, unhealthy, not where you want to be ….then I’m talking to you.

Life is a struggle -a climb.
It’s our nature to want to improve. We want a better life, more money, more free time, more alone time, better relationships, better health, a better golf swing, better arms, a skinny waist, better hair, whatever…

You are the climber in the story -clinging to whatever you hold dear: your habits, your addictions, your beliefs, your comfort-zone, your group of friends ….whatever it is that you’re afraid to let go of -whatever it is that you are afraid to change. And you know what?

You have to let go!
Because if you don’t let go….you will never move beyond where you are…and you’re not completely happy where you are….are you?

And the rats?

The rats are indecision: -choices.

The rats are “This” and “That”

“I should try This.  But what if That would be better?”

“I heard that That works. But I think I’m going to start doing This!”

“This just doesn’t seem to work for me.”

“Oh, I could never do That!”

“I wonder if So and So ever does That?”

“This is the one for me!”

“That looks good. I think I’ll try That -but wait…what’s This?”

And there you hang…undecided and unsure -while the Rats make all the choices for you.

If left up to the Rats –you’re going to fall -and it’s not going to be pretty.

The Rats are going to decide, if you don’t take the initiative and do something for yourself.

So, what’s it going to be?

This?

That?

Some Other thing?

It’s time to decide.

What do YOU want out of life?

Let go! -And get moving!

The mountain isn’t going anywhere….Are you?

A diet rich in fresh fruits, vegetables, lean meats, select nuts and seeds is safe, healthful and beneficial to maintaining a healthy weight and body composition -for children and for adults.

Avoid grains, breads, cereals, pasta and the like.

Avoid packaged food products, additives, preservatives and toxic sweeteners.

Drink plenty of fresh, clean water.

Get out and move your body daily and enjoy the beauty of nature.

Living a fit and healthful lifestyle is the surest way to instill healthful values in our youth.

Don’t know where to begin?

Need a little help?

We’re here for you.
Contact Us for ideas, help and support.

To your Good Health!
-and the Good Health of your children…

Contact Us -today!

The right side of the brain that controls our synthetic, intuitive and creative expression -is largely ignored -or worse yet …suffocated.  Rarely do students have the opportunity to creatively express themselves through music, art, poetry, drama or dance to any meaningful degree.

But here’s a great question:
How much do our children learn about their physical bodies?

How do our students learn to care for themselves -to care for the biological framework that carries them through life and that will certainly begin to decay and to disintegrate –long before their precious minds ever begin to decay?

We’re missing something there, are we not?

We are letting our children down in many respects.

Why are we not educating the Whole Child? -The Entire Student?
Perhaps we are doing our children a greater disservice than we know.

At the American Heart Association’s 2010 Conference on Nutrition, Physical Activity and Metabolism -Dr. Lesley A. Cottrell presented fascinating new research detailing the relationship between physical fitness and academic performance.

Dr. Cottrell and her pediatric research team from West Virginia University in Morgantown, W.Va. tested 725 fifth grade students and followed them for two years. What Dr. Cottrell’s team found, was that students who began the trial in good physical condition tested higher academically than their obese or less physically fit classmates.

Furthermore, when the same 725 students were tested again in seventh grade, the researchers found that the students who maintained their physical fitness continued to test higher academically than their less physically fit classmates.

The students who worked and improved their physical fitness during the two year trial -also improved their academic performance.

Subsequently, the students whose physical fitness declined, were also found to have declined academically as well.

How fascinating!

Incidentally, the students with the lowest overall academic performance …..well, they were not fit in either the fifth or the seventh grade. That is very telling, I think.

“The take-home message from this study is that we want our kids to be fit as long as possible and it will show in their academic performance,” Cottrell said. “But if we can intervene on those children who are not necessarily fit and get them to physically fit levels, we may also see their academic performance increase.”

So, it would seem that educating our children and helping them improve their physical fitness -is just as important as educating our children and helping them improve their cognitive performance. And with childhood obesity climbing to epidemic proportions  -educating our children to be more physically active and nutritionally savvy just makes good sense for us all.

So, how do we accomplish that?

How do we educate the whole child -the entire person?

How do we improve the odds of success in life for our students, both physically and academically?

Well, I have a few ideas…..Do you?

Let me know your thoughts on the matter.
Comment below, join the disussion -reply on Facebook or send me an email.

I have children …in several different age brackets. I have clients with children …and I want the best –For all of them.

To your Good Health! …and to the Good Health of our Beloved Children!

Let me know!

I do know that there are now inclusions for folks with ‘existing conditions’ that were previously unavailable.  And, I also understand that children are now covered under their parent’s plans until the age of 26.

The previous health care model was not as forgiving or as understanding in this regard.

I suppose this is good news for many people -well at least a big ole’ bunch of college students anyway.

Of course, as of the writing of this post, President Barack Obama has yet to sign the new legislation into law.  However, it is widely anticipated that the President’s signatory approval is simply a pending formality.

If it truly is a ‘Done Deal,’ there is no telling what this new legislation will do for our country and its 150 million under-insured and non-insured citizens -let alone what it may not do or even the social calamity it may cause.

There is also no way of knowing how this government sponsored initiative might ultimately impact the citizens of this great nation.

We just don’t know…

However, no matter what the new Health Care Reform Bill does -or does not do…

Here’s what we really DO know!

We have long known that we are all ultimately responsible for our own Health.

We have also long known that and only we can make the Life altering Changes needed to improve our Health and Wellness!

We may not be able to turn back the recently passed Health Care Reform Bill, but here’s what we can do to greatly limit our need for health care and health intervention in the first place:

First-
Stay Healthy:

There is no better substitute for a healthy life than a healthy lifestyle.  Keep your immune system healthy and able to withstand all of the unhealthy toxins your environment throws at you. Eating well to support your efforts will ensure you live a long and healthy life.

Get in the habit of purchasing fresh, whole foods and limiting your intake of soy, breads, grains, pastas and dairy products. All of these foodstuffs are notorious antigens and allergens for a great percentage of our population.

Second-
Get Physical:

The more our bodies are challenged -the better our bodies respond.
It is no secret that the human body is an amazingly responsive and receptive machine.  The harder and the longer we push our bodies -the more our bodies tend to respond.   Don’t kill yourself -but please do get outside your comfort zone and push yourself towards a goal. Push hard and then take the time to properly recover.

Your body will only be strong and lean when it is tried, tested and forced to be strong and lean!

Third-

Be Consistent:

Find the physical activities that you enjoy!
This is SO important! If you enjoy it -you’ll most likely do it -and do it often enough to really make a significant impact.

Without intrinsic motivation -encouragement that comes from within -we just will not succeed.
Think long and hard about what it is that you would like to do for FUN!! -It doesn’t have to be an activity that you excel at -It doesn’t have to be an activity that you are particularly Good at….You only need to enjoy it!

If you enjoy it…you will stick with it…and you will continue to stick with it -your body will adapt and that is exactly what you need!

Consistency is the key!

So ……I may not know how to handle the newly passed Health Care Reform legislation….but I certainly DO know what it takes to be healthy, stay healthy and reduce your over-all health-care costs!

Take the above recommendations to heart….and see how well you can improve your health and wellness.

If you need help -if you need some guidance -I am only a click away!
Call on me to help you through any and all of your Health Care dilemmas.

To your Good Health!