Tuesday, April 24, 2012

Bodyweight Workout

New season is coming up and people are getting ready to go out enjoy outdoors, vacations, fun time, eating good food (too much) but, what about your fitness.?

Do you listen to your body..? or do you just go with a feel good thing and forget about it until is too late...

I decided to do something about it and here's 10 exercises that I think they will help you put the excuses away and take care of your body in a simple but, effective way so, you can enjoy this new season in a different way, looking and feeling great!!!

Here in California this is a great time of year almost anywhere in the world for bodyweight workouts.

It's not too hot not to cold so, here you have it… enjoy them and post your comments.

Thursday, April 12, 2012


I have a great tip from my friend Holy about your leftover Eater eggs and what to do with it.

Eggs are a main staple in our house. After Easter however, we have one dozen too many just sitting around. That’s when I started making a list of all the fun ways to eat these eggs so they do not go to waste. To see why Eggs Rock be sure to read “Eat Your Eggs” and see a special video by Tyler.

5 Favorite Easter Egg Snacks ~ Use Those Leftovers!

1. Hard Boiled

This is the obvious choice.

Nothing faster, easier nor more protein packed than a eating a couple hard boiled eggs as a snack. Throw a couple in a ziplock baggie and eat as is or a dash of sea salt, hot sauce or even soy sauce. I like to pair mine up with fresh melon like honeydew or cantaloupe.

2. Deviled Eggs

One of my favorite holiday snacks! This is my preferred recipe, a healthier version with a kick!

12 hard boiled eggs
½ cup cottage cheese
1 Tablespoon sweet pickle relish – drained
1 Tablespoon Dijon mustard
1-2 Tablespoons horseradish (to taste)
¼ cup sweet onion, finely chopped
Salt and pepper ( to taste)
Paprika for garnish

Puree the cottage cheese in until smooth. In a medium bowl, mix egg yolks with the cottage cheese mixture and remaining ingredients. Spoon the mixture back into each of the hollowed-out egg whites. Arrange the eggs on a platter and sprinkle with paprika and enjoy!

3. Egg Salad

A favorite spring snack and picnic must have! While you can serve egg salad as a sandwich also goes well with rye crackers or in a lettuce wrap, which is my favorite way to eat egg salad!

6 large hard boiled eggs, chopped
1-2 Tablespoons Greek yogurt
1 Tablespoon mustard
1 stalk celery, chopped
1 red bell pepper, chopped
1/2 bunch chives, chopped
A couple drops of lemon juice
Salt and pepper to taste

In a medium mixing bowl add the chopped eggs and rest of ingredients. Mash with a fork but to not overdo it for you want to keep some texture to your egg salad. Serve as a sandwich, with crackers or as a dip with your favorite veggies.

4. Hummus Eggs

If you prefer a lower fat Easter Egg snack, then this is just what you need to try!

Discard the yolks and replace with a tablespoon of hummus ~ I love roasted red pepper hummus. Enjoy with a side of sliced bell peppers.

5. Spinach Salad with Sliced Eggs

Gotta love Eggs in salads!

While the Cobb Salad is known for its large slices of eggs…and bacon and blue cheese- it can all add up to be super high in calories. That is why I keep my salads simple and delish. I love sliced eggs on a fresh bed of mixed greens, spinach or even romain hearts. Top with sliced tomatoes and drizzle with some balsamic vinaigrette – YUM!

Plenty of healthy ways to enjoy those leftover Easter Eggs!

Avoid These Dangerous Drinks for Kids

Once you become a parent, you want only the best for your child. In turn, if something is dangerous or potentially deadly for them, you’ll make sure they’re never exposed to it no matter what it takes.

Parents of active children in sports or competitive events, must especially be careful because there are many sports nutrition products on the market that may be good for adults, but are not good whatsoever for kids.

For example, the same energy drinks that may give parents a boost each day, can be extremely harmful for their children.

According to a new report on Sports Drinks and Energy Drinks for children, released in the June 2011 Pediatrics journal, energy drinks loaded with stimulants have been linked to a number of horrible side effects in children, and should be avoided.

Side effects such as high blood pressure, anxiety, and insomnia, in addition to more serious effects such as heart rate disturbances and cardiovascular events.

In most cases, the amount of caffeine, and some of the “energy-boosting” herbal products found in popular energy drinks is inappropriate for a child’s developing nervous system and cardiovascular supply.

In a study comparing caffeine intake in boys and men unhabituated to caffeine, only the boys experienced a depression of heart rate, and increased motor activity and speech rate.

Experts recommend that adolescents and children do not exceed caffeine intake of more than 100 mg/day or 2.5 mg/kg/day, respectively; while science has showed us that children are more sensitive to the effects of caffeine on their normal physiological functioning.

But yet parents may give, or even encourage, their children to have these drinks to give them a “competitive edge." What they don’t realize is that this “edge” could kill them.

A better choice for kids is a non-caffeinated sports beverage – one high in nutrients that an active, healthy child really needs - nutrients like protein for muscle repair and growth plus sustained energy, electrolytes to replace those lost in sweat, and carbohydrate for muscle energy.

Children are growing constantly, and benefit from quick energy in a liquid form that they can consume easily between school and sports. But this energy should not come in caffeinated or herbal stimulant form.

A beverage that mixes easily in water can be drunk on the run, and will not over-elevate their blood sugar levels (from excessive carbohydrates), and leaving them ravenous and irritable for balanced whole food later, is the best choice.

An ideal sports drink should contain beneficial protein, hunger satisfying fiber, and necessary electrolytes, so it provides growing children with the right type of nutrients to support a healthy, active lifestyle without dangerous or deadly side effects.

Make sure you read labels carefully and avoid giving your children something that could really ruin their game instead of making it better.

How Sports Drinks May PREVENT You From Losing Weight >>>

Tuesday, April 10, 2012

Can Caffeine Help You Burn Fat Faster?

“Caffeine is most powerful when consumed in an anhydrous state (capsule/tablet, powder ) as compared to coffee.”

I am starting with this quote because it of utmost importance. Caffeine can improve performance, increase cognitive function, and increase fatty acid oxidation in the body. In fact, caffeine can also increase metabolism and fatty acid oxidation in obese, lean and older adult subjects.

Why is this important? Caffeine has gotten a bad reputation for a long time!

Caffeine comes in two forms: one is anhydrous form, and the other is from coffee beans or tea leaves. The latter we are most familiar with.

So most caffeine we think of is full of water. Anhydrous caffeine is not. With 0.5 percent or less, this type of caffeine is found as a bitter, white powder. This powder form of caffeine is appealing to many different manufacturers, which use it in their products. Many supplement and soft drink companies use this type of caffeine in their products to increase the caffeine content. You can find this type of caffeine in soda and many energy drinks on the market today.

The process of extracting caffeine from coffee beans is done in two different ways: soaking them in hot water or subjecting them to carbon dioxide. Soaking is the preferred choice, because it is less expensive!

You can also get caffeine by drinking coffee and tea but it is not as effective at increasing performance and weight loss as anhydrous caffeine is.

How does it help in weight loss? Let me explain.

Caffeine has direct influence on the central nervous system, or the system which controls our fight or flight response. This system increases the productions of epinephrine, which stimulates the process of lipolysis. This happens when it binds to receptor cells called β-andregenic cells.

Caffeine can also help increase energy expenditure, therefore burning fat and carbohydrates. In fact, here is the research to prove it!

Research by Bracco et al shows just how effective ingesting caffeine is for weight loss. Their research shows a dramatic response in both lean individuals, and obese individuals. They showed by ingesting caffeine, there was a prolonged thermogeneic response during the night. They showed caffeine ingestion resulted in more oxidized fatty acids and carbohydrates. They concluded there was a significant increase in lipid oxidation, as much as 29% in lean subjects and 10% in obese subjects. This might have been due to the release of epinephrine, resulting in increased fat oxidation. There’s more!

Research done by Koot et al, demonstrated similar finding as Bracco. They did note one difference: metabolic rate increased almost immediately following consumption of caffeine. They determined metabolic rate stayed elevated for 3 hours after ingestion, therefore increasing metabolic rates by 7%. This means more calories burned, and more fat liberated and burned off!

Now let’s take a look at a study over a 12 hour period!

Researchers Dulloo et al, subjected individuals to 2 hour caffeine ingestion for 12 hours! Their results will astound you! Immediate caffeine ingestion resulted in an increase of metabolic rate by 3-4% over the course of 3 hours. Over the course of 12 hours, they noticed increase energy expenditure of 8-11% in both groups. So what does it mean? Lean subjects burned 150 more calories, while obese subjects increase energy expenditure by 79 calories. Just by adding caffeine to the mix!

Great! Most of these studies focused on lean and obese subjects, but I also mentioned older adults. Arciero et al showed caffeine increased energy expenditure in older adults. Not as significantly as the younger population, but it did increase. They showed a 15.4% increase in energy expenditure in young adults, compared to 7.8% increase in older subjects. In a following study older adults and younger adults have a similar thermogenic response to caffeine ingestion. The only difference: smaller increase in fatty acids availability after consuming caffeine in older adults.

So what about increasing performance? I am glad you asked!

Every athlete struggles to find the competitive edge. Athletes today are stronger, faster and more efficient! Caffeine can be the edge athletes are looking for.

Paluska et al, proved caffeine provides an ergogenic effect on performance. They showed caffeine improves performance and endurance during prolonged exhaustive exercise events. They also showed caffeine has some benefits on short-term, high-intensity exercise. A review paper by Graham, he concurred the statements. He showed caffeine, in moderate amounts acts an ergogenic aid in activities lasting more than 1 minute. He also mentioned caffeine can increase speed and endurance.

Prograde new Metabolism formula has been specially designed to aid in the mobilization and destroying of fat cells. One more ingredient is the use of caffeine in the new product. Caffeine can improve performance, help in fat oxidation, improve concentration and increase thermogenesis. Try the New Prograde Metabolism today!

NEXT: A Potent Nutrient Found In Coffee That Can Help You Shred Fat

Wednesday, April 4, 2012

What Your Family Needs To Know About Hydration And Sports Drinks

Hydration and Electrolytes

One of the major underlying factors of premature fatigue during exercise is excessive dehydration.

Dehydration strains your heart by reducing blood volume.

For every liter of fluid lost during prolonged exercise, body temperature rises by 0.3°C, heart rate elevates by about eight beats per minute, and cardiac output (the volume of blood pumped by the heart per minute) declines by 1 liter/min.

These cardiovascular changes can not only significantly impair your athletic performance, but can also lead to death.

The factors that influence dehydration are exercise intensity, environment, clothing and equipment, genetics, fitness and acclimatization.

Athletes who exercise very intensely in humid environments, wearing heavy clothing and equipment, and have overactive sweat glands, while being less fit or acclimatized (accustomed) to exercise in the heat, are most prone to dehydration.

Sports drinks were formulated to help prevent dehydration in athletes in conditions like these, and reduce the strains on their hearts and cardiac systems. These drinks replace the fluids and electrolytes that are normally lost through sweat and urine, so that athletic performance can be maintained.

Early scientific investigations showed that substantial quantities of sodium, chloride, and to a lesser extent, potassium (collectively known as electrolytes) are lost in sweat during prolonged exercise, especially exercise in the heat.

However, evidence of a beneficial effect of electrolyte replacement during exercise exists for only a small handful of endurance athletes – specifically those that compete in intense, humid, long-duration events.

It was later found that electrolytes in blood plasma often increase during exercise without fluid replacement (Costill et al., 1970, 1974, 1976, 1981) which indicates that electrolyte replacement is not always necessary.

Furthermore, during repeated exposures to prolonged physical exertion, our kidneys are very effective at conserving sodium and potassium so that body electrolyte balance is usually maintained when an athlete consumes a normal diet, or a diet low in potassium (Costill et al., 1976), or even a diet high or low in sodium (Armstrong et al., 1985).

Instances of endurance athletes experiencing dangerous low blood sodium concentrations (known as hyponatremia) during exercise usually occurs when they ingest large quantities of water, which dilutes their normal blood sodium concentrations and leaves them in a deadly condition.

For most people, normal amounts of plain water is adequate enough to maintain hydration during many athletic events because sweat is mostly composed of water, compared to the losses of electrolytes.

Therefore, replacing water during exercise is far more important than replacing sodium, potassium or other electrolytes – but make sure don’t overdo it. As you learned above, if you take in too much water, then you risk becoming hyponatremic.

Replacing fluids during resistance exercise (i.e., weight lifting) is also important too.

In 2008, University of Connecticut researchers showed that as resistance-trained men were dehydrated at 2.5% and 5% of their body weight before engaging in weight-lifting exercise, their testosterone response to exercise was diminished, and they had increased concentrations of cortisol and norepinephrine (the stress hormones) (Judelson DA et al, 2008).

This study suggests that being adequately hydrated before and during weight lifting is very important for a proper hormonal and metabolic response to resistance exercise – in other words, if you are dehydrated before and during a weight lifting session, you won’t able to build muscle and burn fat like you would if you were properly hydrated.

So, for the benefit of your heart, your muscles, and your athletic performance, staying hydrated with adequate ( but not excessive) water is the key to a healthy body and effective exercise success.

Dehydration, Cramping and Electrolytes

Another reason sports drinks are so popular is that people feel that they need them to prevent muscle cramping during exercise (and if you’ve ever had a muscle cramp when you were lifting or running, you know it’s not pleasant).

Some athletes experience extreme, painful, muscle cramps while exercising intensely and they think it’s associated with low electrolyte status and/or dehydration.
However, a recent 2010 study argues that electrolyte imbalances have little to nothing to do with cramping.

Researchers from Cape Town, South Africa looked at risk factors associated with exercise-associated muscle cramping in 209 Ironman triathletes before and after a race, and tried to detect any differences between the 43 who developed muscle cramps and the 166 who didn’t (Schwellnus MP et al, 2010).

The major finding was that there was no significant difference in the levels of dehydration or electrolyte loss between the two groups, challenging the prevailing electrolyte-depletion hypothesis of cramps.

The cramping group lost 2.8% body mass compared to 3.1% in the non-crampers; cramper’s sodium levels dropped 0.1% (+/- 1.9%), while the non-crampers increased 0.4% (+/- 2.6%).

Researchers found that the three factors that predicted cramping were:

1. faster predicted race time
2. faster actual race time
3. previous history of cramping

Since training volumes and paces for the final week before the race were more or less identical in the two groups, it means that in this group of athletes, failing to taper exercise volume before the race was not to blame, like some people also suspect.

Overall, cramping during an event seems to be one of the many unavoidable risks associated with getting as close as possible to your limits, especially if you happen to have a history of cramping.

As such, sports drinks are probably not the answer to muscle cramping problems during exercise.

Dehydration and Performance

According to the American Academy of Sports Medicine - one of the leading authorities on sports nutrition, health and performance - if you lose more than 2% of your body weight, presumably due to water losses from sweat and urine, dehydration will impair your performance.

But it turns out that there is some debate about this claim.

Another scientific investigation by South African researchers published Dec 2010 (Zouhal H et al, 2010) looked at 643 runners at the Mont Saint-Michel Marathon and weighed them before and after a race. They found that the fastest finishers lost the most weight, with those under 3:00 hours averaging 3.1% weight loss, compared to 2.5% for 3:00-4:00 hours and 1.8% for greater than 4:00 hours.

Results showed that there was a significant linear relationship (P<0.001) between the degree of weight loss and race finishing times.

Thus, body weight loss greater than 2% during a race may not always confer decreased performance or dehydration.

This may be explained in part by two observations:

1) A genetic ability to withstand dehydration. A genetic variant of a gene called AQP-1 has recently been associated with superior endurance performance, and this gene variant was linked to a type of protein that transports water across cellular membranes. People with this gene variant are able to tolerate higher levels of dehydration while sustaining greater athletic performances (Rivera MA et al, 2011).

2) Body weight loss during exercise does not always equate to water loss. In a recent investigation, soldiers who marched for 14.6 km drank 0.85 liters of water per hour, but sweated 1.289 liters per hour. In other words, they technically should have lost fluid. However, results showed that their total body water (the marker of hydration status) did not change at all (in fact, it increased by 0.53%), meaning that using body weight losses to estimate dehydration is not entirely accurate and does not mean decreased performance (Nolte HW et al, 2010).

Carbohydrates, Glycogen and Blood Glucose

One of the major ingredients of sports drinks is carbohydrate (a.k.a., pure sugar, or high fructose corn syrup) because it was thought that another reason for decreased athletic ability was due to depleted muscle carbohydrate content…and this is partly true.

As you exercise, whether it be endurance or strength events, you deplete carbohydrate stores from your muscle (known as glycogen) and this often leads to decreased ability to exercise at the same intensity. At the same time, blood glucose levels may drop, leaving you yearning for energy.

However, these effects often do not set in until at least 60 minutes of consistent and challenging exercise.

If you happen to have blood sugar or muscle glycogen drops during exercise of a shorter duration than 60 minutes, it could be because you started out with low blood sugars or muscle glycogen to begin with, or because you ate a carbohydrate food before exercise that caused your blood sugars to fall from an over-sensitive insulin response.

For people training for more than an hour, such as a marathon or resistance training for several hours, you probably do need to ingest some carbohydrates during the session to maintain your performance (adding protein is also very beneficial too as researchers have shown that carbs + protein can benefit exercise performance even more than carbs alone (Valentine RJ et al, 2008)).

For exercisers training for about ½ hour to 1 hour at a time (if you exercise less than this, you definitely don’t need anything during your exercise session), research experts have had conflicting recommendations of what you should consume during exercise.

Some say you need carbohydrate (and protein) during this time, whereas others say it’s not needed. Some of it is personal preference and goals, while recent research may offer more insight:

A study by researchers from Loughborough University in Britain (Rollo I and Williams C, 2010) showed that carbohydrate and/or protein during exercise shorter than one hour in duration is only required under certain conditions.

In their study 10 trained runners did two running trials in which they ran as far as they could in one hour. In both cases, the runners ate a high-carbohydrate breakfast three hours before the run. Before and during the run, they drank either a sports drink containing 6.4% carbohydrates or a placebo (colored water).

The results: there was no difference whatsoever in their performance, blood glucose, lactate, respiration, carbohydrate burning, perceived exertion, or anything else they measured.

Previously, these same researchers showed that if athletes running for one hour were fasted (not eaten for more than 6 hours) before a run, the ones who drank a sports drink before and during exercise significantly outperformed the runners who only drank a placebo drink (Rollo I and Williams C, 2009).

This means that you really only need supplemental nutrition during a one-hour (or less) endurance/cardio exercise bout if you haven’t topped up your body energy supplies beforehand either from a overnight fast, or from not eating several hours before you begin exercising.

So who actually NEEDS to be drinking Sports Drinks? Stay tuned for the answer in Part 3.

Next: Clinical Trials Prove How To Lose More Belly Fat Than Average In Just 30 Days