Category: Health and Wellness

Carbohydrates and Your Fat Body

“Athletes who want to decrease body fat and improve body composition should pay particular attention to dietary carbohydrate intake.”

The best meal for your training table

Meat and Vegetables -All an Athlete needs for Nutritional Success!

This is the advice of Dr. Jeff Volek, Dr. Erin E. Quann and Dr. Cassandra Forsythe  -all registered dietitians from the University of Connecticut as published in the February 2010 issue of the Strength and Conditioning Journal (Vol 32; No 1).

In their comprehensive study, the researchers were searching for a dietary strategy that allowed athletes to improve their body composition -defined as a greater muscle tissue to body fat ratio -while improving their physical strength and mental performance.

The researchers discovered that the old axiom “A calorie is a calorie” was wildly false. That in fact, the sources of dietary calories had significant impact on both body composition and physical performance -even while maintaining the same caloric intake.

The researchers concluded that “…diets lower in carbohydrate were associated with greater fat loss and diets higher in protein resulted in better preservation of lean body mass (muscle tissue) during weight loss. Furthermore, these effects were independent of energy intake (calories eaten) and participation in exercise (caloric expenditure).”

So what constitutes a “low carbohydrate diet?”

Fresh, lean meat….just add veggies!

Well, generally speaking consuming only lean meats, fresh fruits and fresh vegetables is close enough.

By eliminating dairy, grains, legumes (beans, peas, peanuts) and anything made with flour -you will have essentially established a very healthy, low carbohydrate diet.  There is really not much need to track specifics.  The ‘hunter-gatherer’ approach is one of the very best strategies towards a healthy body composition and improved physical performance.

For many folks…this seems extreme. But really, once you adapt to this strategy you will find that you have more energy, you sleep better and your clothes will begin to fit better too…

Just take a look at some of our satisfied customer’s testimonials here:

All of these folks have benefited from this exact same dietary strategy. We service powerlifters, bodybuilders, housekeepers, homemakers, construction workers, truck drivers and anyone else who desires better health, improved body composition, a slimmer waistline and improved self-esteem.

Just give us the opportunity to improve your health.

Your FREE BioSignature Assessment is easy to complete and requires No Commitment.

Give us the opportunity to improve your health, wellness and lifestyle.

I look forward to speaking with you soon!

To Your Good Health!

Oh, take the BioSignature Fitness Assessment Survey Here!

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Suspended Animation….

Why would we continue to repeat the same workouts over and over when they are obviously not doing what we want and they could potentially lead to injury?
We tend to gravitate towards activities that we like -activities that are familiar and activities that are comfortable or that we believe are good for us (whether they actually are or not).
The answer is learning to control your own body-weight and move your bodies through space. It is challenging and provides practical strength and fitness.

This is basic strength 101.

In fact, we should really work on developing the strength to control our own body-weight before we ever begin to externally load our body with weights or machines. It just makes more sense and it’s much, much safer.

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Cop an Attitude

Have you ever shopped for some new shoes, a particular new outfit, a piece of furniture or a new vehicle?

Let’s say a fancy new Volkswagen Beetle has caught your attention… (I don’t know why you like it -but hey, it’s your desire…not mine)

You saw one, you liked it and now you want one -Good for you!

Nice Ride!

Nice Ride!

But then have you noticed what happens next…?

What used to be a rare occurrence (spotting a VW Beetle) is now an overwhelming reality

…They are EVERYWHERE!

…But are they really?

Are there really THAT many more VW Beetles than there were BEFORE you became interested in them???

No, not really…

You stumbled upon something and that ‘something’  spurred an interest in you. You initiated what’s called the Reticular Activating System (RAS) in your brain and because your RAS has been engaged -you are now predisposed to notice whatever it is that your mind has now fixated upon -namely -crazy looking little cars with rounded corners and freakish features. -Now you see them everywhere!

We can use this very same brain functioning system to change our habits and our lives.

All we need do is focus upon that which we intensely desire….fixate upon it…and envision it as our reality.
Imagine living that life -the life that you desire

Forget your bad habits….in fact, forget them all together. They will do you no good here

Just let your Reticular Activating System (RAS) seek out and find everything you could ever possibly need to make your vision a reality!

I know it sounds absurd…..But I have seen this very same system succeed time after time ~in situation after situation….it really works!

Where I see most people fail, is sadly, within themselves.  Most people lack the self confidence to boldly stand up to their old habits and proclaim “No Thank You! – I choose not to participate in this any longer!”

This not a ‘one day fix’ -No not at all…

I don’t even expect my clients to make any notable, measurable progress for the first 4 weeks on this program (although most certainly do).

But the attitude adjustment that takes place in those 4 weeks….now that is priceless

So grab yourself some Attitude
-Make a substantial change….Decide what it is that you want to adjust in your life and fix your focus upon it…

We cannot achieve that which we do not believe….

Believe it!

Then achieve that which you believe….

To Your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

Vitamin D: Deadly Deficiency

In one of the largest studies to date, researchers from the European Prospective Investigation into Cancer and Nutrition (EPIC) have found yet another great reason to complement our nutrition with a quality vitamin D supplement.

While examining large cross sections of the population, researchers found that persons with higher circulating levels of vitamin D were 40% less likely to contract various forms of cancer (1).

According to EPIC coordinator Dr. Elio Riboli of Imperial College, London: “There is consistent scientific evidence that low circulating vitamin D concentration is a marker of increased risk for developing cancer.”

(1) SOURCE: British Medical Journal Online First, Jan 22, 2010

In addition to our dietary intake of vitamin D rich foods, such as Herring, Sardine, Catfish and Mackerel  -vitamin D is also synthesized in our skin as a result of our natural exposure to sunlight.

However, with our modern industrial, primarily indoor and sheltered lifestyles -and because very few of us rely upon fish as a staple in our daily diets …most of us are sadly deficient in this essential nutrient.

“Okay, so I’m deficient.  What can I expect to experience when I supplement with vitamin D?”

Well, my personal experience echoes the experience of my clients: Supplementing with vitamin D gives one a sense of increased energy, an improved mood and an overall feeling of well-being.  It’s not unlike spending a relaxing day in the sun, to be honest.

And that’s just the subjective experience.

Clinically, we know that adequate vitamin D levels improve immune system function, balance blood pressure, resist Alzheimer’s disease, prevent late-life dementia and help prevent osteoporosis. Vitamin D also helps abate Diabetes, Multiple Sclerosis and Rheumatoid Arthritis.

So how much vitamin D do I need?

Coach Charles Poliquin suggests, that you should shoot for vitamin D levels between 80 and 100 ng/mL.

In order to accomplish this, you could supplement with 5,000 IU of quality vitamin D3 every day.  At this rate it’s likely that levels will be at least in the normal range within about three months.  However, you should expect to supplement for another couple of months to reach the high normal range.

Another approach, and the approach that Coach Poliquin and the most knowledgeable nutrition clinicians prefer, is to supplement twice per week with about 30,000 to 100,000 IU of D3. Based on research and clinical evidence, this method seems to accelerate the increase of D3 in blood levels at the fastest and most efficient rate.

The real ‘take-home’ message here is -unless you are eating your fill of fatty-D3 rich fish such as Herring, Sardine, Catfish and Mackerel -and getting at least 8 hours of bright, warm sunshine upon your skin on a daily basis….You really ought to consider improving your moods, your energy, your health and your immune system by supplementing your diet with twice weekly infusions of a quality vitamin D-3 nutritional supplement.

Your health is one of the few things you control….

Don’t leave it to chance.
Let me help you be your best.

Click Here to get started.

To Your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

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Your Vision Becomes Your Life

Each one of us has the infinite potential to become more.
What will you become?
Focus your attention on that which you will become.
Erase the negative thoughts -ignore the negative feedback -refuse to accept anything but that which you desire.

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What are you Hungry For?

When the blood stream is lacking the necessary ingredients for nourishment, the brain releases a flood of hormones to prepare the digestive system for food. This preparatory period is when we typically say our ‘stomach is growling.’ These hormones are priming your stomach and your intestines to begin secreting digestive fluids. These digestive fluids are absolutely necessary for proper digestion and nutrient absorption because without them…. whatever food is eaten isn’t properly digested and the body never gets the nutrition it really needs.

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How much is Enough?

How much change is needed in your habits -to improve your health? – in your exercise routine -to improve your physique? How much change is needed in your spending habits -to increase your wealth? And how much change is needed in your attitude -to increase your happiness? Or here’s a better question.

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Sound Fishy?

You really need to eat more fish!

And if fish really isn’t that appealing to you, simply supplement your diet with a high quality fish oil to receive the same benefits .

Long life and good health depend on it!

Regular fish consumption has long been associated with long life and good health. Adopting a Mediterranean Diet has proven to be a very effective dietary strategy for those seeking to lower their blood pressure and reduce their overall cholesterol. Obviously, not everyone is going to be able to tolerate eating fish on a regular basis. Luckily, we can receive the same benefits without the fish. After all, it isn’t the fish as much as what the fish provides.

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Low Back Pain? Get Moving!

Full Range of Motion Movements Relieve Pain and Muscular Tightness

Full Range of Motion Movements Relieve Pain and Muscular Tightness

If you spend a lot of time at a desk or do a lot of driving (some of you do both!) -you probably suffer from muscular stiffness, lower back pain, neck pain, headaches, poor sleep and low energy.  You may be cranky, irritable, short tempered and generally in a ‘bad mood’ for most of the day.

Doesn’t sound like a very good time.

Well, there is a solution and it doesn’t involve narcotics, surgery, over-the-counter medications or even all that much work.   In fact, the relatively small amount of effort that this solution requires can actually be a lot of fun.   You can do it at the office, at home, in the morning, in the evening, at lunch -anytime!   You don’t need any special equipment and you don’t need much room either.

You see, although muscular stiffness, lower back pain, neck pain, headaches, poor sleep and low energy all sound like separate issues stemming from different problems …they are most likely the result of  only one of two things:

Pain and Sufferring? We can help!

Pain and Sufferring? We can help!

A.) Limited Movement and Limited Range of Motion or
B.) Chronic Overuse

-and both of these issues can be corrected simply and effectively with very little space, very little time and zero equipment.

Ready?

Let’s lay out  just one simple plan to heal your aching body.
Here is a 6 step plan to do just that.

Step one:
Take a few minutes, at least four days a week (higher frequency would be better). Lay down flat on the floor.  Just relax and feel your body settle into position. Focus on relaxing your body and relax your breathing. You should begin to feel your spine find its own neutrality.  Allow your spine to settle into alignment.

Step two:
With your hands relaxed at your sides, draw your knees up until your feet are flat on the floor.

Step three:
Keeping your back, butt and feet -flat on the floor -flex your abdominal musculature, tilting your pelvis upward towards the ceiling (or sky).  As you flex your abdominals, pinch your shoulder blades together and roll your shoulders back into the floor.  Try to completely flatten your spine using only the muscles of your trunk.  Try not to use your arms to stabilize yourself.  Hold this position for a count of 10. Relax, breathe deeply and repeat this sequence until fatigued.

Yoga Stretch

Floor Work

Hip Extension - Lumbar Spinal flexion and stretch

Hip Extension - Lumbar Spinal flexion and stretch

Step four:
Keeping your back, butt and shoulder blades flat on the floor, lift your feet and draw your knees up towards your chest.  Now turn your toes up towards the sky and slowly lower your feet back to starting position (to the floor -and under control).

Step five:
Keeping your back, butt and shoulder blades flat on the floor -extend your right leg, touch your heel to the floor and then slowly raise your leg up towards the sky as far as comfortably possible. Lower your right leg and repeat the exercise with your left leg. Repeat this sequence until fatigued. All movements should be slow and controlled.

Step six:
Roll over and get up on all fours. Relax your spine, let it sway down towards the floor and stretch it out.  Then, roll your spine up and arch your back up into a hump-like position.  Allow your spine to stretch and elongate in this position. Repeat this process until fatigued.

Stretching and Rehabbing the Lumbar Spine

Stretching and Rehabbing the Lumbar Spine

So that’s it….Simple, Time Saving and Effective.
You can do this short routine at home -first thing in the morning…
You can take a break at work and do this short and invigorating routine during your lunch break…
You can also relieve and revive yourself when you get home by following these simple, back saving exercises any time…night or day.

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