We’re experimenting with our new Bamboo Bar and a quick word on breathing to release tight muscles!
We’re experimenting with our new Bamboo Bar and a quick word on breathing to release tight muscles!
Fitness is about more than calories in vs. calories out. It’s about balancing your internal environment to optimize the calorie-burning machine known as your body. I know I know, your friend who has worked out all his life disagrees. Your other friend who reads health blogs and weighs her food says I’m stupid. Your acquaintance who pretends he is a personal trainer because he gets paid $20 an hour to bring a family member through a few hours of exercise a week says I’m an idiot. Listen to me…I’m right. Calories in vs. calories out will be successful for about 60% of people under 40. If you narrow the group to females and includes the 40 and over range, your success rate drops to about 30%. If you still don’t believe me, stop for a moment to consider the females over 40 you know who have tried calories in vs. calories out. How many of them are overweight and stuck? A big part of the blame rests on the shoulders of our imbalanced hormones. In our minds, training should be as easy as “exercise – eat less calories – lose body fat”. The reality is that exercising and EATING RIGHT stimulate a hormonal response with growth hormone, estrogen, testosterone, IGF-1, etc. to help our bodies retain lean body mass (the stuff we like) and crush fat (the stuff we don’t like). The number one question I get from clients is, “How do I get rid of fat around my thighs?” First, where does the big pear shape come from? If you have extra body fat all over, you first need to work on balancing your food to increase minerals, decrease garbage calories and get enough healthy fat. If you’ve done that and have a disproportionately high amount of body fat on the hips, there’s a good chance your blood chemistry is high in “bad estrogen”. This is a condition we call “estrogen dominance”. Women have a few different types of estrogen in their bodies. Some promote cancer, some fight heart disease. High bad estrogens and low good estrogens can result in extra fat around the butt and thighs. Luckily, there’s a great food you can eat to help rebalance all these things.
Watercress. Watercress is in a family of foods that is heralded as being one of the best at rebalancing estrogens and aiding in cutting pesky fat you’ve been unable to touch with calories in vs. calories out….and guess what?….it’s delicious. Sauteed watercress in coconut oil and garlic, topped with celtic sea salt. Is a super-food breakfast that can dramatically aid in targeted body fat reduction. Bon Appetite!
Sleep is the tool our bodies use to repair and restore physically and mentally. With sleep we thrive, without it, we die.
If you’re the type of person who has troubles with going to sleep or can’t seem to sleep through the night, try these quick tips.
I have been fortunate enough to encounter some incredible people in my lifetime. Though I work with many professionals, there are a few that really stand out in my mind as being both skilled at what they do an incredible individuals with high moral integrity and a genuine care for people. If you’re searching for a professional, I would highly recommend the following
If you’re looking for a great community of fun, fitness obsessed and 95% female, this is your studio! Jen is an off-the wall fantastic instructor with a contagious amount of energy that will leave you feeling refreshed and motivated. She also offers corporate wellness programs where she will come out to the site and visit, promoting a great ROI for your business and motivation/happiness to your employees. Her group rates are extremely affordable and the return is priceless!
Stiles Chiropractic, PC
Dr. Paul Stiles and Dr. Bob Stiles
Dr. Paul is a second generation chiropractor who has taken over the long-standing clinic that his father, Dr. Bob Stiles started several decades ago. The office has a long-standing reputation for outstanding care and they deliver. The Stiles team are experts at correcting major dysfunction and the results I’ve seen in my athletes has been phenomenal. I have seen them deal with and help correct Crippling, debilitating back pain, neck pain, shoulder pain and more. Dr. Paul is a one-of-a-kind guy who makes you feel welcome and comfortable before ever adjusting the body.
I recommend Stiles Chiropractic for major dysfunction and debilitating pain. If you have seen a handful of “experts” without any relief for your condition, these are the guys you want to see.
Their office # is 248-349-5170
Dr. Pat Chelenyak
Dr. Pat and her associate, Dr. Will are exceptional at adjusting and manipulating the spine. Their approach is soft-touch and accuracy. Dr. Pat is the first chiropractor I have ever allowed to touch my neck and I have to say that the results have been incredible. Her office’s stile is not based on appointment times, as are most traditional offices. You simply come in during one of her open business times and she’ll adjust you and send you on your way. The whole visit takes about 15 minutes and is EXTREMELY affordable. Dr. Pat’s office regularly runs discounted specials so I recommend giving their office a call and asking.
I recommend this office if you are suffering from minor dysfunction or are interested in regular, continuing chiropractic care for their quality care, affordability and ease of access. I also recommend them for their soft-touch approach, especially for those who, like I, have been nervous to have someone adjust their spine.
Their office # is 248-380-9444
Tri-Covery Massage and Fitness
Jeff Kong, MT
Massage therapist are a tricky profession to judge accurately. Being a massage therapist myself, I am EXTREMELY frugal when it comes to naming a massage therapist as being “good”. Anyone can rub your back and help you feel relaxed, few can improve your body’s function for lasting change. That’s what Jeff and his crew do at Tri-Covery. Jeff and his crew are experts in their field who accelerate both as individuals and in their profession. Jeff was a personal trainer for around 10 years before he started tri-covery and he uses his functional knowledge of the human body to restore your body’s balance. He’s an expert in several modalities including the esteemed Fascial Stretching Technique. If you’re a triathlete or you run, bike, swim, golf, wrestle, weight lift, CROSSFIT, you NEED to see Jeff and his crew.
Phone #: (248) 880-0162
The Inner Circle
If you thought you’ve experienced “golf lessons” that haven’t improved your game, you’ve been missing what Chad has to offer. He approaches golf coaching from an entirely different level by helping the athlete to wrap his mind around every aspect of the sport. He understands the sport must be approached from a mental, physical, nutritional and balanced perspective that creates a competitive and balanced athlete who’s capable of dealing with high-pressure situations. You will understand why he’s nationally respected after one session as he shifts your perspective on the sport and on life. I’ve personally seen Chad’s golfers accelerate and several of the people he works with have handicaps in the low 70s.
Well Fit Life
Nate Furlong and Associates
AHHAAHAHAHAHA. I put myself in here :-D. Let me just say that over the past year, I have been working with personal trainers in several different venues to find the best of each profession. I’m now fortunate to have incorporated two other trainers on staff who are exceptional. Take a moment to read my testimonials page and you will find similar results across the board. We accelerate at PILATES, PERSONAL TRAINING, GROUP TRAINING, OLYMPIC LIFT TRAINING and NUTRITION. If you’ve had a physical issue that no one’s been able to help, we may be able to.
Better Health stores and I have once again joined forces to present you with an hour of exploration in the Paleo Diet! This is the diet that’s totally changed everything about the way I train. I have yet to see someone fully commit to the Paleo Diet without seeing incredible results. Come join at one of two stores this March!
Trudy is another friend and client of mine who has tremendously changed her life during the time we worked together. We celebrated as she dropped below the weight she was on her wedding day, as she got rid of her medication and as her fitness improved day by day. Her ferocious commitment and ability to drive toward her goals even in the midst of some huge life transitions is inspiring to say the least! I hope you enjoy this letter she wrote.
“It is May 15, 2012 and I am meeting Nate Furlong for the first time. I am one day away
from my 45th birthday and I am overweight and inactive. I am nervous and I feel
intimidated, but I am ready. I wasn’t ready before. I am ready now.
Five months later, I am 30 lbs lighter, I no longer take medication to regulate my
cholesterol, and I am stronger than I have ever been. Most importantly, mentally I am a
new person .Nate’s ability to assess what you need, physically and mentally, to achieve
success is astounding. For me, this journey has been more of a mental challenge rather
than a physical one. Yes, Nate is tough in the gym but I had years of bad choices to
unravel. His wealth of knowledge of the science behind successful weight loss and his
ability to share that knowledge is what made the difference for me. What started out as
2 weeks of anti-inflammatory eating to ‘reset’ my body has become a way of life. I no
longer crave sugar and caffeine. Instead, my body craves protein and vegetables! I try to
eat ‘clean’ as much as I possibly can and I am a nightmare in the grocery store as I read
the nutrition labels on everything I buy! With Nate’s guidance, I am slowly, but surely,
learning to make the right choices. I am what I eat!
Physically, the journey, while tough at times, has been so rewarding. Nate is truly a
master at what he does. He has an uncanny ability to say the right thing at the right
time, to get you to push yourself just that little bit further and achieve what before,
seemed impossible. Many times, I’ve felt like quitting. Nate is always there. Unfailingly
supportive and encouraging. Getting me back on track.
Today, I am a stronger 45 year old. Physically and mentally. My journey is not over. I
still have a lot to do and a lot to learn. But I know, with Nate in my corner, I will
succeed. Today, without hesitation, I can say, Nate was the best birthday gift I have ever
I love what I do 🙂
Farmers feed their animals corn to make them fat…so why is it in everything we eat?
Corn is found in just about every boxed or packaged food as corn oil, corn starch, dextrose corn sugar, corn syrup, high fructose corn syrup and many derivatives of these names. Imagine my surprise when a friend of mine brought over some chocolate milk and we found “high fructose corn syrup” on the label! Even if you’re not eating processed foods, you could be getting it from farm raised pigs, cows, chickens, fish, etc who are being fed a steady diet of the yellow cob.
It doesn’t come as a surprise that with the increase of corn consumption comes an increase in diseases and obesity. According to the following graphs by the Center for Disease Control and Prevention (CDC), obesity is climbing so fast they had to create a new color category!
What do I think?
I agree with this ABC NEWS VIDEO. I tend to think that our over consumption of corn plays a huge role in the boom in obesity, diabetes, heart disease and morbidity.
Take the challenge!
Step 1: Awareness
Go through your pantry and fridge and look at every food label searching for the words listed in the second paragraph of othis article.
Step 2: Watch the ABC NEWS VIDEO
Step 3: Get rid of corn
Stop eating foods that contain corn (in the above mentioned forms) for three weeks and see how you feel. Expect more energy! Record your weight and body fat percentage before and after.
Step 4: Post your results/thoughts in the comments section below
Check out this LIST OF ITEMS that can be made from corn and get rid of them from your diet completely unless they come from farm fresh fruits, veggies and grass fed/free range meats.
If you want to do more:
Check out this free anti-inflammatory food eating plan.
It’s controversial but once again I watched a client of mine lose 7 pounds in one week while eating bacon.
I have found that really low fat and high carb (even from whole grains) is an inferior way to lose weight. I had this client eating a diet consisting of
And her eating included meats like beef and bacon; and fats like seeds and nuts.
I had her supplement with magnesium (metabolism), alpha lipoic acid (antioxidant and sugar use) and probiotics (intestinal health).
While this type of weight loss may be typical on the biggest loser where contestants work out 8 hours a day, the people I see losing 5 to 13 pounds a day work out 3-6 hours a week!
It’s just good science 🙂
This is part two of the anti-inflammatory eating style. The first, which you can read here, bases on the total clearance of possible inflammatory foods. This one talks about how to start adding back in. Again, besides just a few changes, the following information and all credit belongs to Isabel.
Most people who commit to the plan will see a five to 15 pound weight loss in the first 14 days. Approximately 80 percent of the time people will ask to stay on the meal plan because they now feel so great and are seeing great results! You can stay on this plan until you have reached your goal weight and/or their health conditions have greatly improved.
After 14 days, start adding the following foods back in the order they are listed. Pay special attention to how you feel after bringing each food back into your meal plan. If previous symptoms come back or if weight loss plateaus, it may be too soon for the introduction of that particular food.
Brown rice is one of the least inflammatory grains and is well tolerated by most people. It is best to stay away from “instant” rice as it has been heavily processed. There are now breads available that are made from brown rice and crackers and hot cereals as well. The following serving sizes can be added to your Allowable Carbohydrates List:
• ½ cup cooked brown rice
• 1 slice brown rice bread
• 5 small brown rice crackers
½ cup cooked, hot rice cereal
If you are still in a weight loss phase or are continuing to control symptoms of diabetes and/or heart disease, keep your brown rice portion to one per day and choose fruits and vegetables as their carbohydrate choices for other meals.
Sweet Potatoes and White Potatoes
Since potatoes are technically a vegetable, you may have already incorporated these into your meal plans. The glycemic index gives us an idea of how a certain food will affect a person’s blood sugar: if the food is high on the glycemic index, it will cause a quick and large rise in blood sugar. If you are seeking to continue to lose weight or control their blood sugar, potatoes should be kept to the following servings.
• 4 oz sweet potato or white potato (sweet potatoes being lower on the glycemic index)
Potatoes can be added to the Allowable Carbohydrates List and should be kept to one serving per day.
People who can tolerate dairy products do really well on raw cheese (some people because of ethnicity and/or digestive problems do not feel well consuming dairy).
Buying cheese that is “raw” means that it has not been pasteurized or changed in form in any way. This is the best way to consume dairy and the best way to consume cheese (for more information on raw cheese and milk, go to http://www.realmilk.com).
Cheese is not a strong enough protein to be added to the Allowable Proteins list and eaten as a protein choice without being accompanied by another protein (a meat, fish or eggs). Cheese should be kept to the following servings:
1 ounce raw cheese (2 servings per day, maximum)
Remember, the body always knows best, and if a client begins suffering from digestive discomfort, fatigue or a plateau in weight loss, he or she may not do well on cheese and/or dairy products.
If your clients have continued to show great progress after the inclusion of raw cheese, they will most likely tolerate raw milk and raw milk products well. Because our society has been led to believe that raw dairy is dangerous, it is best to educate yourself and your client on the benefits of raw dairy and the dangers of pasteurized, homogenized dairy. The truth is the pasteurization process does not provide heat temperatures high enough to kill the dangerous pathogens in the milk, but the heat is high enough to kill off the necessary enzymes in the milk necessary for its digestion. So in essence, pasteurization will kill off the good and leave the bad, just the opposite of what we have been taught.
The topic and benefits of raw dairy have consumed numerous books and web sites.
Dairy can be added alongside another protein choice (as with cheese) in the following servings:
• ½ cup raw organic milk or cream
• ½ cup raw organic cottage cheese
Start your clients on no more than one serving of raw milk, cream or cottage cheese per day. If their health continues to improve, increase the number of servings.
Millet, Quinoa and Spelt
Similar to brown rice, millet, quinoa and spelt are grains that do not tend to cause inflammation in most people. These grains are gluten and wheat free and are well tolerated by most. There are now many breads, crackers and hot cereals that are made from the above mentioned grains and can be great additions to your Allowable Carbohydrates list. If you are still in a weight loss phase or still in the process of control diabetes, hypertension and/or symptoms of heart disease, too many servings of grains can stop progress. Assess your progress and determine if the addition of more servings of grains is appropriate for them and their current state of health. If you are doing very well, they may be able to tolerate more grains in their meal plans in the following servings:
• ½ cup cooked millet, quinoa, or spelt
• 1 slice spelt bread
• ½ cup cooked millet, quinoa or spelt hot cereal
To start, only allow two servings of grains per day (remember this already includes brown rice)
Ezekial bread and Ezekial based products
Ezekial bread belongs to the family of “sprouted grains” bread and is better tolerated by most people than regular “whole wheat” bread. In Paul Chek’s book How to Eat, Move and Be Healthy!, he explains that the process of sprouting grains changes a grain’s composition in numerous ways to make it more beneficial as a food. It increases the content of vitamins and breaks down certain mineral blockers that make the bread much more digestible. Sprouting also breaks down the complex sugars responsible for intestinal gas, and considering how many Americans are suffering from indigestion, irritable bowl syndrome and constipation, this is extremely important.
If your clients continue to feel well, they may be able to incorporate one to two slices of Ezekial bread into their daily meal plan.
The above mentioned serving sizes are not set in stone and, of course, will be individual from client to client. It is your goal and the goal of your clients to let their bodies dictate which foods make them feel well and which foods make them feel lethargic, bloated and do not allow for weight loss to continue. This will be a learning process for both you and your client for some time, but the results will be phenomenal. It is our goal to help our clients create a meal plan that is realistic for them to maintain for a lifetime, so that they may enjoy and maintain their weight loss and a new level of health for a lifetime!
1. Chek, Paul. How to Eat, Move and Be Healthy!, San Diego, CA: CHEK Institute, 2004
2. De Los Rios, Isabel. The Diet Solution: Start Eating and Start Living. Florham Park, NJ: New Body, 2008.
3. Fallon, Sally, with Mary G. Enig. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, 2nd Edition. Washington, DC: New Trends, 2001.
4. Mercola, Joseph, with Alison Rose Levy. The No-Grain Diet: Conquer Carbohydrate Addiction and Stay Slim for the Rest of Your Life. New York, NY: Dutton, 2003.
5. Schmid, Ron ND. The Untold Story of Milk. Washington, DC: New Trends, 2003.
I recently finished my certification for this “innovative” new tool and have been turned from total skeptic to ViPR lover! ViPR is an exercise tool that brings play and fun back in to the exercise equation without sacrificing results. This tool just might be the missing component for anyone who is working on endurance performance, core strengthening or is just plain getting bored with average workouts.
What does the ViPR program do?
The ViPR (Vitality, Performance and Re-conditioning) focuses heavily on core strength and flexibility by building connective tissue strength and inspiring us to push our bodies hard. After finishing my certification, my core was sore in a way I had not felt since doing six hours of continuous Pilates several years ago! The tool uses martial-arts style exercises that are largely core driven to crank our metabolism. Imagine the fatigue our legs feel from sprinting and spread it across the entire body. It will help increase our total body control and speed/agility which ultimately results in better overall fitness. I had an opportunity to sit down and chat with Nick Luciano, the brain behind all of the ViPR movements and science. Check out one of his ViPR videos on YouTube to see what it’s all about.
ViPR functions on the idea of stretching your muscles and connective tissue to cause them to explosively move in the opposite direction. This, combined with movement in every direction helps the body use muscles that may ordinarily be skipped in conventional strength training.
These exercises look kind of easy…
I thought so, too…until I met Nick. I was SHOCKED at how exhausted I was after just two minutes of continuous movement. I even wondered if I was out of shape until I noticed that all 120 other trainers in the certification were sweating and grunting as much as I was. Clearly, this tool is no joke. Even the simplest of exercises like the shovel help to drive our hips and core in directions that ultimately benefit our bodies.
Who should use this?
ViPR is not a replacement, it’s an addition. Often I hear trainers and fitness fanatics trying to replace old exercises with new ones but this mentality limits our training. At the top of my list for people who will receive the most benefit from this tool are triathletes, those trying to shed body fat and those who are bored of exercise.
Many triathletes poo-poo resistance training because they want their training to be specific to their sport and “triathlons are about cardio, not strength”. The truth is that all cardio is repetitive low-weight resistance training and the triathlete’s entire body must be strong to compete well. The ViPR will help avoid injury from repetitive movement and increase speed through strengthening the total body.
The key to losing body fat is consistency. Some people I respect in the fitness industry scoff at the ViPR and call it “ineffective”. While it’s true that there may be faster ways to get results, people who hate working out don’t work out. In my opinion, the biggest contribution ViPR makes is to the world of fun. While some “fun” exercises come at the cost of intensity, the ViPR feeds on it. Switching up our routine by adding this tool just may be the spark some people need to keep going.
Body while bodybuilders would probably benefit least from this system, although mass could surely be gained using the 20 kg weight!
How heavy are they?
ViPR comes in 4 kg, 6 kg, 8 kg, 10 kg, 12 kg, 16 kg and 20 kg. I do most exercises with the 10 kg while Nick prefers the 20…he’s a strong guy.
How can I train with ViPR?
If you’re in Michigan, shoot me an email at firstname.lastname@example.org! I’m doing small group and private training using this and many other unique systems.
Viprfit.com: The website of viper and the home of whole body integration http://www.viprfit.com
ViPR certification Training Manual