GET ME IN SHAPE NOW

2011-05-23T14:09:00.000-07:00

HALLOWEEN HANG OVER...?

2010-11-01T15:19:00.000-07:00

So you did it again and you feel like ....!

what about the kids around you ? do they got the same message of party and indulgence on candy, cup cakes and soda?

What are you going to do about it... cause the holidays just began and if you're not wise you can end up like our friend on the picture plus as a human your body will get lots of other after party health issues....

For many people, holidays and family get togethers are a time for celebration. These celebrations often involve foods that are high in fat, sugar and calories and short on nutrition. With a few minor changes, however, special occasion foods can be both delicious and nutritious.

Dairy Products ...
Many holiday foods include dairy products. Enjoy these foods during your celebrations, but use skimmed milk and other 'low' or 'no' fat dairy products in your recipes whenever possible. Look for the growing assortment of low fat cheeses, cheese slices and cheese spreads that are now available in your grocery store. For example, use light or ultra-light cream cheese or cheddar cheese with only 7% fat. If you use spreads or other products that are high in fat, such as butter, mayonnaise, sour cream, spread them very thinly or use only a small amount.
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The meat dish ...

choose leaner cuts of meat for your holiday gatherings whenever possible. Turkey is one of the leanest types of meat. As a general rule, white meat is leaner than dark meat - so choose the breast meat of a chicken or turkey rather than the drumstick.
trim the visible fat off of meats.
remove skin from poultry.
choose fish more often. Cold water fatty fish such as tuna and salmon have 'heart healthy' types of fat in them.
prepare meats in ways that reduce the fat content, like broiling, stewing, or baking.
drain the excess fat off of meats after cooking.
cook meats on a rack so fat can drip away.
cool soups, gravies, stews, etc. before serving and then remove the hardened fat that has collected at the top.
use vegetable cooking sprays to prevent foods from sticking.
when preparing a roast, baste with low fat broth instead of the drippings from the pan.
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Vegetables ...

Fortunately, most vegetables contain little or no fat. It is what we add to the vegetables that increase their fat content.
Avoid smothering your vegetables with thick creamy sauces or butter. Potatoes, for example, contain no fat. They also contain very little salt and are good sources of Vitamins B and C and potassium. Potato skins are a good source of fibre (fibre may help lower cholesterol levels, and reduce the risk of colon cancer). Try leaving the skins on the potatoes when you mash them. When mashing potatoes, rather than adding butter or sour cream, try whipping the potatoes with skim or 1% milk or low / no fat sour cream or yogurt.
Feel free to include two or three vegetables with your meal as long as they have been prepared with little or no fat. This can often be done by steaming, baking or cooking them in the microwave. Flavor can be added by using seasonings such as spices and herbs. Dark green vegetables (such as broccoli) and bright orange vegetables (such as carrots and sweet potatoes) are high in the antioxidant vitamins, folic acid and fibre. Antioxidants (as Vitamins A, C, and E) can be protective agents against heart disease and cancer. Folic acid may play a role in helping to reduce the risk of heart attacks and stroke. When choosing vegetables, pick the ones that are the darkest in color to ensure maximum nutrition.
Salads are a great addition to any holiday meal. Be sure to choose a low fat dressing or ask your host to let you add your own so that you can control the amount.
Cooking Tip: To prevent loss of flavor and vitamins when cooking vegetables, try steaming vegetables in less water or using a steaming rack. If you do boil vegetables in water, save the water to make gravy.
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Stuffing...

If you have stuffing with your meat dish and the recipe calls for meat or giblets, replace half of the meat with dried fruits such as cranberries, raisins or apricots. This turns an everyday recipe into a colorful and seasonal dish.
Cooking Tip: Rather than cooking stuffing inside of poultry or a roast, cook the stuffing in a casserole dish or aluminum foil in the oven. This will reduce the amount of fat in the stuffing considerably.
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Gravy...

Making gravy from a low fat broth rather than the drippings from poultry or a roast is a good way to reduce fat. If your gravy recipe calls for milk, make sure to use skim milk.
Cooking Tip: If you choose to use drippings for your gravy, pour or skim the fat off the top of the drippings before using. This can be done easily by letting the drippings get cold and, when the fat has become hard, take it off with a spoon. Or, when the drippings are cool, you can also add ice cubes, to which the fat will stick. Remove the ice cubes before making the gravy.
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Cranberry Sauce ...

Cranberries are an excellent source of Vitamin C. Unfortunately much of the Vitamin C content is lost in the canning process. Luckily homemade cranberry sauce is easy to prepare and the nutrients are retained. Try using cranberry sauce on your turkey instead of gravy.
Cooking Tip: When making cranberry sauce, add sugar after cooking the cranberries to maintain the tenderness of the skin. You may also want to substitute some artificial sweetener for some of the sugar in your cranberry sauce recipe.
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Dessert...

Dinner may be very filling, but what is a holiday feast without dessert? Here are some healthier suggestions:
mix applesauce with mincemeat to reduce the amount of fat and serve with frozen low fat or fat free yogurt.

angel food cake contains little or no fat and can make a great dessert when served with fruits such as strawberries, raspberries or a fresh fruit salad.

if making pumpkin pie – use evaporated skim milk and top with low fat or fat free ice cream or frozen yogurt. Also try our "crustless pumpkin pie"

try to make 'wise' dessert choices rather than deny yourself, have a smaller portion and savor every mouthful when you have choices, opt for desserts that are lower in fat and sugar. For example, if faced with a plate of cookies, you may decide to choose the sugar cookies or gingerbread cookies over shortbread cookies as they tend to be lower in fat.
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Beverages ...

mulled cider or our lowfat eggnog are a good alternative to high fat eggnog. If you choose to have egg nog, have a smaller amount and dilute it with skim milk or use low fat or fat free egg nog. Diet carbonated sodas can make a very festive drink when added to your favorite fruit juice -- try cranberry or grape juice with soda. Nonalcoholic or de-alcoholized wines are improving all the time and make a great alternative for the holidays.

GET FISICAL AND BURN SOME FAT WITH ONLY FIVE MINUTES WORKOUTS
Every day of during holidays will have a bit of excuses on why not to exercises to keep the body balance, have more energy to enjoy this seasons. That’s why I got this bits of info. For you to enjoy them as well to share it with friends and family.

To your salud… 

In the mind time I will keep you posted of a simple tips to get you out of the cycle of seasonal weight gain....

Check out this free video made for you....

Less than FIVE MINUTES HOLIDAY WORKOUT

Worst Restaurant Breakfasts in America

2010-10-05T12:23:00.000-07:00

Remember when Britney Spears was a baby-faced singer with some cute dance moves? Remember when Lindsay Lohan was a funny actress who made neat movies? Remember when Tiger Woods was a great golfer who never made a wrong move?

Remember when breakfast was the healthiest meal of the day?

Food marketers didn’t shave Britney’s head, or sneak rum into Lindsay’s Coke, or teach Tiger how to text message. But they sure have done a job on breakfast. And that’s too bad, because a smart breakfast ought to be the most important meal of the day. And eating a good one ought to be easy. Studies show that people who take time for a morning meal consume fewer calories over the course of the day, have stronger cognitive skills, and are 30 percent less likely to be overweight or obese.

But when food marketers get their hands on it, “a hearty breakfast” turns into something more like “a heart-unhealthy breakfast.” Because an unhealthy heart is exactly what many of the country’s most popular breakfast joints are setting you up for, by peddling fatty scrambles, misguided muffin missiles, and pancakes that look like manhole covers. These foods are loaded with unhealthy fats, added sugars, and refined carbohydrates, which catapult your blood sugar, sap your energy levels, and tell your body to store fat. Start your day this way and you’ll be ready for a second breakfast—and a nap—before 11 a.m. To help you avoid the morning mishaps, we searched out the good, the bad, and the greasy and uncovered some of the best and worst breakfast foods in America.

Starbucks Iced Peppermint Mocha#6: Worst Breakfast Beverage
Starbucks Iced Peppermint White Chocolate Mocha with whole milk and whipped cream (venti, 24 oz)
720 calories
27 g fat (17 g saturated)
103 g sugars

Pure black coffee is one of the world's most potent elixirs. In fact, research shows that a morning cup can help decrease your risk of Parkinson's disease, Alzheimer's disease, and type-2 diabetes. That’s good news, since 77 percent of U.S. adults over 18 years of age drink coffee on a daily or occasional basis. But here’s the problem: There's a big difference between an untainted cup of joe and the souped-up, sugar-loaded blends (this particular drink contains 26 scoops of sugar) that list coffee as one of the ingredients. And this Iced Peppermint White Chocolate Mocha is the definition of caffeinated indulgence. You can switch to an equally delicious and refreshing drink (Starbucks has plenty, such as the caffe mocha, which is still coffee with chocolate in it, after all), and cut 520 calories in the process!

Drink This Instead!
Iced Caffe Mocha (16 oz, no whipped cream)
200 calories
6 g fat (2.5 g saturated)
26 g sugars

Cinnabon Pecanbun#5: Worst Pastry Breakfast
Cinnabon Regular Caramel Pecanbun
1,100 calories
56 g fat (10 g saturated, 5 g trans)
47 g sugars

This isn’t breakfast—this is dessert. And an atrocious one at that. The only speck of nutrition to be found in the bun comes from the nuts. Too bad they’re coated in sugar. This dangerously bloated bun contains nearly an entire day’s worth of fat and more than half of your daily allotment of calories. That’s as much as you’ll find in 8 White Castle hamburgers. The Cinnabon Stix below are far from a healthy breakfast, but they're better than nothing (albeit barely).

Eat This Instead!
Cinnabon Stix
379 calories
21 g fat (6 g saturated, 4 g trans)
14 g sugars

Bob Evans Border Scramble#4: Worst Scrambled Eggs Breakfast
Bob Evans Border Scramble Biscuit Bowl
1,028 calories
57 g fat (25 g saturated)
3,055 mg sodium

Bob Evans also offers a Border Scramble Omelet, which contains nearly 400 fewer calories than this overflowing biscuit bowl. The difference in is the bowl itself (several hundred calories of carbohydrate-loaded dough) and the cheese sauce—this biscuit bowl boasts a Queso sauce that no one in his or her right mind would consider a healthy topping. Instead of switching to the Border Scramble Omelet, however, cut another hundred calories by choosing the Garden Harvest, which is also loaded with vegetables.

Eat This Instead!
Garden Harvest Omelet
542 calories
38 g fat (17 g saturated)
1,762 mg sodium

Denny's Grand Slamwich#3: Worst Breakfast Sandwich
Denny’s Grand Slamwich
1,320 calories
90 g fat (42 g saturated, 1 g trans)
3,070 mg sodium

Word to the wise: If a restaurant menu item is named for its monstrous size, there’s not a chance it’s good for you. Words like “Grand” and “Big” and “Double” are all tip-offs: Steer clear of this Frankenfood at all costs. This ginormous breakfast sandwich comes with a day and a half worth of sodium, as much saturated fat as you’ll find in 42 strips of bacon, and the caloric equivalent of four and a half cheeseburgers from McDonald’s.

Eat This Instead!
Veggie-Cheese Omelette
500 calories
37 g fat (12 g saturated, 0 g trans)
940 mg sodium

Friendly's Apple Caramel Walnut Pancakes#2: Worst Pancakes
Friendly’s Apple Caramel Walnut Pancakes
1,540 calories
30 g fat (11 g saturated)
2,290 mg sodium

Friendly’s has one of the worst breakfast menus of any restaurant we’ve seen—we had to customize the “Eat This Instead” order below to make it even worth considering. Quick tip: When eating at Friendly’s, never order anything sweet or pastry-like, like these pancakes. No matter what you’ve ordered, you’re guaranteed at least 900 calories. And that’s before you get to the sides. For the best breakfast meal, choose protein-rich foods, like eggs, and skip all sugar- and carbohydrate-laden sides, like toast, muffins, or pancakes.

Eat This Instead!
Super Sizzlin’ Bacon Combo (with 3 scrambled Egg Beaters, hold the toast)
570 calories
29 g fat (5 g saturated)
1,310 mg sodium

Cheesecake Factory French Toast Napoleon#1: The Worst Breakfast in America
Cheesecake Factory French Toast Napoleon
2,460 calories
61 g saturated fat
1,769 mg sodium
246 g carbohydrates

The Cheesecake Factory never fails to amaze us. This outrageous restaurant consistently earns the title of “Worst” on nearly every list we create. Their French Toast Napoleon is no exception—it contains well over a day’s worth of calories (that’s about the equivalent of 19 bowls of Cinnamon Toast Crunch cereal, to give you some idea). It also has 61 grams of saturated fat (three times your daily limit). The only saving grace here is that not all of Cheesecake’s breakfast items are inedible. You’ll be safe if you stick to the healthy (and healthy sounding) scramble, below.

Eat This Instead!
Shiitake Mushroom, Spinach and Goat Cheese Scramble
570 calories
16g saturated fat
994 mg sodium
13 g carbohydrates

By David Zinczenko

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Keep in mind that we only have one body in life, shouldn't be that we do all we can to get in in top health to enjoy life and share it with others?
Well that's my opinion, and don't forget to see the natural organic nutrients that I recommend to help your meal to become really nutritious and get your body healthier.

Stay tune and LET'S MOVE!

Alfredo Zapata
CEO, GetMeInShapeNow.com

Low blood sugar?

2010-10-04T13:54:00.000-07:00

Q. I have a lot of trouble with low blood sugar. Any tips for what I should or shouldn't be eating to help manage this?

A. My first question would be whether low blood sugar (hypoglycemia) is really the problem.

Several years ago, my sister told me she had problems with low blood sugar. She hadn't actually been to see a doctor. But she'd noticed that when she felt head-achy, queasy, or shaky (which was fairly often), drinking some juice or eating some crackers usually made her feel better--for a little while. She started carrying little boxes of raisins and animal crackers around in her purse and eating them throughout the day to keep her blood sugar from dipping.

As she told me all of this, I wondered if her "treatment plan" was actually part of the problem.
I suggested that she try replacing the raisins with a similar-sized portion of peanuts. When she tried it, she found that the recurring symptoms she associated with "hypoglycemia" largely want away. (What are big sisters for?)

Although hypoglycemia is a real (and potentially serious) thing, most people who self-diagnose themselves with the condition are not actually suffering from hypoglycemia. Often, the problem is not that their blood sugar is too low but that it has been too high. Compare, for example, hopping down off a curb with jumping down from a 5-foot wall. You end up on the ground either way, but bigger the jump down, the more you're going to feel it in your joints.

Eating foods that are high in sugar and refined carbohydrates can cause a sudden, steep rise in blood sugar levels followed by a "crash." Foods that that are lower in sugar and/or contain protein, fiber, and healthy fats cause a more gradual, sustained rise in blood sugar, followed by a gentler return to baseline. As was the case with my sister, "low blood sugar" problems can often be solved simply by getting off the blood sugar roller coaster.

Try cutting down on sugar (don't forget sweetened beverages) and adding protein and fiber to your meals and snacks and see if you feel better. If you don't, it might be time to check in with your doctor.
Monica Reinagel, MS, LD/N

WHAT’S YOUR TAKE ON THIS…?

HEALTHY SNACKS ARE LOADED WITH FAT?

2010-07-17T18:01:00.000-07:00

I have a BAD news for you,
Snacks are fattening :(

This is a great article that I want to share with!
I know we all have some kind of sweet tooth an just because they say is fat free or sugar free or organic or healthy that will not have any bad stuff right. Well think about what you eat next time.

1. Flavored Yogurt
Brace yourself for culture shock. Plain yogurt naturally contains about 16 grams of sugar per cup. But if you eat flavored yogurt, you could be downing 15 or more additional grams of sugar, which is like shoveling in four extra teaspoonfuls.
What to eat instead: Choose plain, low-fat yogurt and stir in a teaspoon of honey, maple syrup, or all-fruit spread for a hint of sweetness. Or opt for fat-free Greek yogurt, which is lower in sugar than even regular plain yogurt but often has double the protein to keep you satisfied longer.

2. Sugar-Free Cookies and Candy
Don't fall for the no-sugar scam: When manufacturers remove the sweet stuff, they often add fat. One popular brand offers chocolate-chip cookies that each contain 160 calories and 9 grams of fat, so why not eat the real thing? You might save calories with sugar-free candy, but many contain sorbitol, which can cause bloating and diarrhea.
What to eat instead: Get your cookie fix with graham crackers, which have almost a teaspoon less sugar per serving than many other packaged cookies. Or find a 100-calorie snack pack of your favorite (try Keebler Fudge Shoppe Mini Fudge Stripes). Taking a trip to candy land? Grab a 60-calorie Tootsie Pop or a York Peppermint Pattie (140 calories and 2.5 grams of fat).

3. Trail Mix
Store-bought versions of this hiking staple should take a hike. A 1-ounce handful of banana chips packs 10 grams of fat (they're usually deep-fried), and yogurt-covered raisins are coated with partially hydrogenated palm kernel oil, which contains saturated and trans fats.
What to eat instead: Toss your own trail mix with nuts, dried fruit (raisins or chopped apricots), whole-grain cereal, mini pretzels, and a few chocolate chips. Limit your portion to one cup.

4. Veggie Chips
The rainbow-hued chips are no better than their potato counterparts. While both may boast a little vitamin A or C, your hips won't know the difference: The salty snacks have about 150 calories and 9 or 10 grams of fat per handful. And that bag may contain plain old chips in disguise; sometimes manufacturers simply add food coloring to potato flour.
What to eat instead: Be sure your chips list a vegetable, not potato flour or corn flour, as the first ingredient (we like Terra Chips) and stick with just one portion. Or skip them in favor of baked tortilla chips: Pair a serving (about 12 chips) with 1/2 cup of salsa; you'll quell your crunch craving and get a full serving of veggies with only 153 nearly fat-free calories.

5. Granola
Pancakes drowned in syrup, eggs swimming in hollandaise sauce -- is there a healthy option on the brunch menu? Granola seems harmless, but it's no breakfast of champions. One cup contains up to 560 calories and 28 grams of fat before you add milk.
What to eat instead: Reluctant to give up that sweet, nutty taste? Skip granola at restaurants, where you can't control your portion. Enjoy it at home by mixing a quarter cup into a cup of low-cal, whole-grain cereal, such as All-Bran Complete Wheat Flakes, or sprinkle a tablespoon on oatmeal.

6. Ground Turkey
It seems like a no-brainer for burgers and lasagna, but ground turkey often includes fat and skin. A 3-ounce serving can contain 13 grams of fat -- almost triple the amount in lean ground beef. With 40-plus percent of your day's worth of cholesterol, regular ground chicken is no better.

What to eat instead: Look closely at labels. Extra-lean turkey is your best bet, with 1 gram of fat and no saturated fat per serving. Can't find it? Buy at least 92 percent lean ground beef.
-- Sally Kuzemchak, RD

I always make sure I have a good balance and most of all research from trusted sources, I believed that if you have in your mind that a healthy life style is not a Fashion statement and to become healthy has to come from within making small changes everyday and learn that our bodies for the most part, work great when with think on the right way to treat them and no with emotions!

Love your comments and suggestions.

And don't forget my SUMMER TRANSFORMATION PLAN
try it for only $1.00 for the first two weeks! register here:
GETMEINSHAPENOW

Alfredo Zapata
Fitness Expert
310-701-2957

MY DAUGHTER IS BACK!

2010-05-11T23:39:00.000-07:00

Wow! after being out of the loop I feel like I owe an apology to the blog community specially you...

This past 2 months is being a great eye opening for me. Just few weeks ago I got invited to participate as a co author among 15 writers in a Spanish motivational book to be release in June 26, some of them are very well known like Eduardo Cholula & David gonzalez among others.
Few Tickets are on sale NOW by calling 310-701-2957 or email: cuttingef@hotmail.com

And If you know any Spanish speaking friends or you my friend who speak Spanish and would like to support my new venture please support me and buy a ticket before they're gone... it's only $20 and you'll get the book fre e!

Then last week my youngest daughter Malina went in to the emergency due to several days with high fever of and on till last Thursday Doctors desired to keep here in the hospital for testing and monitoring her vitals, soon after they diagnosed er with a rare decease called "kawasaki" thanks to God and the prayers of many close friends from church and family she was release yesterday (5days)of tighten the gut and praying but the "G" man did another of his numbers :)

The body is amazing and I know that our minds are what dictate how is going to be our life, if we take care of our bodies even during illness or health challenges or just try to get by and only fix it when is broken and no preventing maintenance to live happily ever after.... don't you agree...?

By the way you can still take advantage of my Mother's day special and get to your mom or to your self a $100 off to my Culver City Boot Camp and start taking care of your body now or if you don't need it just encourage a friend who will thank you for saving they're life.

5 Favorite Easter Egg Snacks

2010-04-06T11:36:00.000-07:00

5 Favorite Easter Egg Snacks

EGG TIME!

2010-04-01T10:04:00.000-07:00

Easter commemorates Jesus Christ's resurrection and is often associated with popular symbols such as eggs, candy, bunnies and parades.

Greeks will be ready to break fasts with their favorite, traditional dishes.

Restaurant Catches Heat for Serving Easter Rabbit Feast

Easter is just a few days away and there's a big debate over rabbits.

A local restaurant is hosting a rabbit Easter dinner and the idea is not sitting well with some animal lovers.

Some of the comments posted on Caffe Boa's Facebook page:

"Your Easter menu is disgusting! I am a bunny mom and along with fighting day and night to raise awareness of the beauty & grace of rabbits I will work just has hard to spread the word to stay away from establishments that serve domestic animals as food!"

"You're not serious... rabbits for Easter dinner? I am absolutely appalled! How sacrilegious! I will also be warning everyone to stay away from places that serve PETS as CUISINE! Horrifying!"

We made some phone calls before doing this story and found that there are quite a few restaurants in the Phoenix-metro area that serve rabbit. It's a lot more common than you might believe.

We also spoke to Caffe Boa about their Sunday rabbit special. They say the rabbits served at the restaurant are not domesticated bunnies - they're all-natural, free-range rabbits raised in safe conditions.

"I understand that there are some people who may not be enjoying rabbit on Easter or any other day of the year for that matter, but the fact is that's their choice and their prerogative." said Caffe Boa owner Jay Wisniewski. "These are different breeds, they are northern California whites and New Zealand whites, 100-percent different breed than what people are raising for pets. I don't have a rabbit as a pet.. our general manager had a pig as a pet, but she still eats pork chops."

OBLIGATION VS CELEBRATION

2010-02-09T12:27:00.000-08:00

Most people lost the Valentine's spirit due to the fact that media is flooded with adds to spend and get a image that this day is far from.

What can you do to spend quality time vs $$$$ and just a fake date?

Valentine's Day opens the door for romance and gives you a chance to show your love in a special way. What you do on this special day is not as important as making sure you take time to be with the one you love. So make plans to go that extra mile and find a way to celebrate your love that will last a lifetime.

Plan a Romantic Evening at Home - Plan to spend the evening together at home watching movies, eating pizza and simply doing the things you love together. This could turn out to be the most romantic way to celebrate your love.

Write a Poem - Write your loved one a poem and put it in a handmade card expressing how much love you have for them. This is romantic and means so much because the words come straight from the heart.

Exercises Together
This can actually be a great way to spend time doing something physical that can lead to a great healthy dinner and a way to extend the date to a great and meaningful meal!

NATURAL SORCES OF PROTEIN FOR YOUR VALENTINE

With all protein sources (especially animal protein), you must be
very careful. Why?

Because some foods contain more fat than protein, adding too many
calories to a tiny portion of protein.

So here are my favorite veggie protein sources.

Food Type: Protein / Carbohydrates / Fats

* Tofu 4 oz.: 8 gr / 4 gr / 4 gr

* Black Beans ½ cup: 7.5 gr / 20gr / 5 gr

* Peanut Butter 1 Tbl.: 4 gr / 3.5 gr / 8 gr

* Almond Butter 1 Tbl.: 2 gr / 3 gr / 9 gr

* Cashew Nuts ¼ cup: 5 gr / 9 gr / 12 gr

* Seitan 3 ounces: 20 gr / 8 gr / 2 gr

* Tempeh 4 ounces: 16 gr / 14 gr / 6 gr

* Sunflower seeds raw ¼ cup: 6 gr / 6 gr / 14 gr.

* Soybeans ½ cup: 16 gr / 14 gr / 8 gr

And if you still want to get all the nutrients in place but have no time to buy them prepare them and eat them all.
Is 100% organic, natural and you get 3 days FREE

All the Best and have a blast on that special day!
I know I will..... :)

Alfredo Zapata
310-701-2957
www.getmeinshapenow.com

Your 2nd Week 2010 Resolution

2010-01-16T15:01:00.000-08:00

Second Week Of Your New Years Resolution right?

Tell me how's going and what have you encounter on your way to health & fitness in this couple of week?

* This year adults also seem to be more resolved to make changes, with 29 percent planning to make resolutions for 2010, compared to only 17 percent in 2009, a year-over-year increase of 12 percent. , * While it is common among resolution makers to talk about their goals the reality is only one in four U.S. adults have ever made resolutions (24%), of whom even less always keep them (6%);,,Just in time for New Year's resolution makers, in early January 2010 Dorthy.com will unveil its planning tool that will appeal to the nine out of ten online adults (92%) who searched the Internet for ways to stick with their New Year's resolution and who are at least somewhat likely to use a free online service to help them maintain their New Year's resolutions. ,Thousands of Americans engage in the annual tradition of making New Year's resolutions and survey results show that in 2010 the majority of resolution makers will be focused on health, fitness and their finances. ,The second annual New Year's Resolution Poll found that:,,The passing of a year often signifies a new beginning.

But, instead what People do?

Eating is a vital process for humans and any living creatures and the way we do it can make a big difference in how our bodies respond to it and make incredible changes, lose weight, tone up,increase energy,focus and happiness.
Out of the food that we eat, Vitamins and Minerals are the key for the food to help the body to make the right reactions.

Bottom line: Many people just aren't meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don't either, thanks to current farming practices and mass food production.

And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."

Vitamin deficiency syndromes such as scurvy and beriberi are uncommon in Western societies. However, suboptimal intake of some vitamins, above levels causing classic vitamin deficiency, is a risk factor for chronic diseases and common in the general population, especially the elderly. Suboptimal folic acid levels, along with suboptimal levels of vitamins B6 and B12, are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer; low levels of vitamin D contribute to osteopenia and fractures; and low levels of the antioxidant vitamins (vitamins A, E, and C) may increase risk for several chronic diseases. Most people do not consume an optimal amount of all vitamins by diet alone. Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements. The evidence base for tailoring the contents of multivitamins to specific characteristics of patients such as age, sex, and physical activity and for testing vitamin levels to guide specific supplementation practices is limited. Physicians should make specific efforts to learn about their patients' use of vitamins to ensure that they are taking vitamins they should, such as folate supplementation for women in the childbearing years, and avoiding dangerous practices such as high doses of vitamin A during pregnancy or massive doses of fat-soluble vitamins at any age.

I found that in order to get the right amount of NATURAL nutrients in food I would have to spend lost of money and lots of time eating the large amounts of food to get the right number of nutrients in my body.
I chose this 100% NATURAL ORGANIC source of nutrients in a powder form from the very whole food that my body needs every day. It's called LIVE, check it out for free and give me your input,
My wife and children are ripping the benefits of it and I honestly recommend it to all my clients and friends, why not try real nutrients for are real bodies!

Are You Ready For The New Year?

2009-12-30T21:50:00.000-08:00

At the end of the year is a commune topic among people. Whether you're on the bus at school, shopping, working, on the phone.
But, why people wait for a new year like a magical solution for they're problem, money weight loss, work, relationships, etc.

Make Your own Resolution

How about focusing in the way we think can really impact the way thing unfold in our lives... better than ever, lose weight and fit in our favorite cloths or become the most successful business man or woman or have an amazing relationship blossom.

Few Tips I found that may help you get stated on the right way

· Step 1

Read the government's list of 13 resolutions. Some of them are the old standbys: Lose weight; get fit; quit smoking; drink less; get out of debt. Each has a list of resources. Choose one. Focus on it. Get all the help you can, from medical aids and books to therapy and personal coaches.

· Step 2

Reduce personal stress by looking forward. Plan a trip to somewhere you've always wanted to see. Save up for it. Research the sites to visit and plan what you will do. You will smile with anticipation, a health boost.

· Step 3

Resolve to wake up with a smile. Think of something you're happy about before you open your eyes and share your smile with others for the rest of the day.

Help Others

· Step 1

Resolve to help others by volunteering. "Life's most persistent and urgent question is, 'What are you doing for others?' " said the Rev. Martin Luther King Jr. Volunteer your time and meet others who have the same goals and interests that you do.

· Step 2

Find suggestions for volunteer opportunities on the government website, ask friends, look in the papers, on community bulletin boards and inquire at churches and senior centers. Enjoy a side benefit: Philanthropy reduces stress by focusing on others.

· Step 3

Go green and resolve to reduce waste by recycling, using less packaging and buying fresh from local farmers and markets. You'll be healthier and kinder to the planet.

New Directions

· Step 1

Dream about where you want to be in five years. Review what things you need to get there and make one of them your resolution.

· Step 2

Learn a new skill, get a degree, change jobs, move to a better location. Each time you complete a goal, move to the next one.

· Step 3

Include relationships in your resolutions. Whether with soulmates or co-workers, resolving to be more responsive and sensitive will improve everyone's new year.

Look at What Other People Think About How to stay Healthy

All the best to you and I'll see you next year,

Alfredo Zapata CEO/FT
GetMeInShapeNow.com

ARE YOU READY FOR THE NEW YEAR?

2009-12-12T16:04:00.000-08:00

So, what happened with people in the are of staying healthy on Holidays, Christmas and New Year?
Is Media taking place again on people's mind and dictate what to do, what to eat or wear? My hart goes to the people sick in the hospitals, cause wheter is Monday or Sunday, new years or any holiday they're bodies need nutrition, they need care.

Why do we need to stay in a medical condition to look at how much we should eat or drink and who that can affect our body in a big way?

Well let's get in to the holidays spirit and enjoy them in the smart way!

This is what I gather from the basics of stay healthy always.

1- Avoid choosing a resolution that you've been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.

2- Make contingency plans: don't assume sticking to your plan will be smooth sailing. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. What will keep you from skipping your workout or stop you from having a cigarette? This may mean seeking help from family or a professional, writing in a journal, etc.

CELEBRITIES RESOLUTIONS FOR 2009

BRITNEY SPEARS:
"I would like to stop worrying so much because I worry all the time. And to learn how to be happier, just in general. And to stop biting my nails!"

EVA LONGORIA PARKER
"To give up meat."

FERGIE
"It's always the same: to work out more and eat healthier. I'm trying to go organic, eat more raw."

ASHLEE SIMPSON
"All my focus is on my son. Every day, being a better mom and learning with him. It's an incredible experience."

SPENCER PRATT
"To stop eating pizza every day. I think my wife [Heidi Montag's] resolution will make that happen. She says she's going to cook."

3- Give it time: It takes about 21 days to create a habit and six months for it to actually become a part of your daily life.

exercises boot camp

4 Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as a reward. Instead, treat yourself to something non-food related, like a professional massage.

LOOK AT WHAT THE MOVIE STARS DO TO STAY FIT

Diets Don't Work

2009-12-07T10:37:00.000-08:00

Diets Don't Work - Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.

In this Holidays what are you going to do?

MY HUMBLE RECOMMENDATIONS ARE:

1) Choose fruit (1 piece with small hand full of nuts) in place of sweets and processed foods.

2) Keep the sweets out of the house. gingerbread house... Goodbye Sugar Cravings!

This is really the #1 diet secret - if its not in your house, you simply can’t eat it. Do your best to keep the junk out. Also, do NOT live in a Gingerbread house.

3) Put in a physical routines……to replace sweets binging (i.e. go for a walk instead, sign up for "get me in shape now boot camp"

4) Drink 1 full glass of H2O when you wake up and before any meal.

Stay Healthy,

Alfredo Zapata
Cutting Edge Fitness Programs
310-701-2957

3 SECRETS TO BURN FAT DURING HOLIDAYS

2009-11-23T07:22:00.000-08:00

Hi,

If you want to do the impossible and LOSE fat over the holidays,
then this is going to be the most important fat burning tips article
you ever read.

Losing fat and keeping the weight off over the holidays is easier
than you think. And I'm going to show you exactly what you need to
do to lose fat while enjoying yourself at big meals and parties over
Thanksgiving, Christmas, and New Years.

There's just 3 simple steps you need to follow.

1) You need to plan out your reward meals in advance. Remember, it
is a big psychological boost to your fat loss program if you can
still enjoy your favorite foods while transforming your body.

So here's what you need to do. Simply grab a calendar and mark off
the days when you have a big meal planned. Don't forget, you get
at least one meal per week when you can have whatever you want.

That means you can mark off Thanksgiving Thursday, and then your
work holiday party, then your family Christmas dinners, and any
other event you have planned. Once per week you get to reward
yourself for doing such a great job with your program. So enjoy!

2) The second thing you need to do is plan out your fat burning
exercises sessions in advance, so you know exactly what you need to
do in order to free up more time for holiday parties, shopping, and
merry-making.

Remember, you don't have to do long, slow, boring cardio if you want
to lose stomach fat. In fact, you have to do just the opposite. You
need to cut your workout time, cut the time you spend at the gym,
and just say NO to cardio and crunches. Both are a waste of your
time - and that's my Christmas gift to you - never having to do
those silly exercises ever again.

Switch to the simple, bodyweight and home fat burning exercises in
the Turbulence Training system. You'll love how you can burn fat in
the comfort of your own home in just a few short minutes each week.

3) Stay strong with social support. Now more than ever is the time
of year when you need to spend time with your social support group.
Make sure you are still checking in on the Turbulence Training
member's forum to get help and support on sticking to your fat
burning plan over the holidays. You'll get help from others all over
the world to lose fat while everyone else at work gains weight.

So that's all you have to do...just follow that simple 3-step plan
of reward meals, planning, and social support, and you'll lose fat
over the holidays.

I strongly recommend you get the exact diet and fat burning plan
from Turbulence Training from world=famous fitness expert, Craig
Ballantyne.

Plus, with today's special offer, you can try out the Turbulence
Training Fat Loss System for only $4.95 for the next 21 days.

Click this link to try out Turbulence Training today:

HOLIDAYS BURNING FAT

To your fat burning success over the holidays,

Alfredo Zapata

3 Secrets to Get a Great Booty for Life Today!

2009-11-12T09:19:00.000-08:00

If you want to lose thigh fat, get sexy legs, and build a perky butt
and booty that you can be proud of for life, then this will be the
most important article you ever read.

Nutrition is the secret to success for women when it comes to
sculpting their bodies and losing thigh fat.

Do you keep a nutrition log? If not, you must start doing so!

Research shows you'll lose more fat if you track your diet and
write down what you eat.

Record every aspect of your nutrition for at least 1 week. Most
people have no idea how many calories they are eating each day. Just
doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life...

1) The #1 diet secret to success is...

To remove excess sugar and processed foods from your diet and switch
to cheaper and healthier foods. In the Booty for Life program, you'll
receive a complete calorie counter and meal plan guideline to help
you identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat.

This can be as simple as committing to one small nutritional
improvement per day (such as replacing your lunchtime soda with
water) and one large change per week (such as setting aside time on
a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you'll also get...
- The Treats and Cheats Food Guide
- A step by step system to determine the number of calories you need
- Detailed guides to good carb, high-protein, and healthy fat foods
- A perfect meal plan for eating multiple meals, even for busy women

3) Exercises that you can do in the comfort of your own home - and
even while LYING DOWN! - can help you sculpt your booty and "perkify"
your butt.

In the Booty for Life workout program, you'll discover...

- Unique LYING DOWN exercises that work your butt
- Proven exercises to burn belly fat
- You don't need long, slow cardio or boring crunches

And you can build a beautiful butt in the comfort of your own home!

Click this link to get the complete Booty for Life program and
nutrition guide:

BOOTY FOR LIFE

To your success!

Alfredo Zapata
********************************************************************

HOW BURN YOUR ABDOMINAL FAT FAST

2009-11-02T08:50:00.000-08:00

Most people think abdominal workouts require hundreds of sit-ups
and crunches. The truth, however, is that they are just a waste of
your time, and in some cases, may actually injure your low back.

If you really want 6-pack abs along with a sculpted body then the
most efficient and effective way of achieving it is through total
body exercises.

In this workout you will be performing nine total body exercises in
circuit fashion. Therefore, each exercise will be performed back
to back to back with no rest in between.

Start with kettlebell swings. These are 2-hand swings and you need
to power up with the hips. Drive them back and power them back up.

Move immediately into extended pushups. Move your arms out in front
of you as you lower yourself down and back up.

The next exercise is a stability ball pike. This is a more advanced
version of the stability ball jackknife. Place your feet on the
ball and your hands on the floor and pull the ball in as you push
your hips up until you are in a pike position. Try to get your hips
as high up as possible. If you are not very flexible, just do
jackknifes in place of them.

Move immediately into stability ball back extensions. Plant your
feet against a wall or something stable. Your chest is supported by
the ball. Place your hands behind your head and raise yourself up
and back down.

Next is a 1-arm kettlebell swing. Make sure you are driving back
with your hips and back up. If you are more advanced, you can do
snatches in place of the swings. Do all reps on one side and then
do all reps on the other side.

Next you will do high rep close grip pushups. Tuck your elbows into
your sides with your hands closer together as you move down and
back up. Do as many as you can.

Move immediately into stability ball leg curls. Place your feet on
the ball and bridge your hips up with your arms out to the side.
Curl the ball in while keeping your hips up the entire time. Do 20
reps.

The next exercise is a stability ball rollout. Place the ball in
front of you and start in an upright position, roll the ball out.
Get a nice long stretch as you roll out and contract your abs when
you pull it back in. If you have an ab wheel, you can use that in
place of a stability ball. This is going to be harder than using a
stability ball.

Finally, you're going to finish off preferably with a sprint as the
last exercise. If you can't do sprinting, you can sprint in place
or finish with burpees.

In most cases, although you aren't directly targeting your
abdominals, you are still required to brace them which in turn
indirectly works your abdominals for a powerfully efficient
abdominal workout.

If you want maximum fat burning results, switch from crunches and
cardio to the belly fat burning Turbulence Training workouts:FREE ABS WORKOUT

HAPPY HALLOWEEN OR SCARY WEIGHT GAIN?

2009-10-30T22:33:00.000-07:00

Can you skip the "sugar" out of a holiday? or would buy in to it and suffer the consequence...?

During Halloween, there are lots of fun treats!! High fat high empty calories and unnecessary sugars!!

Halloween marks the beginning of a two-month season packed with parties and desserts. Now that's the scary part!

Check out how much can you gain for what you die for...

Do you prefer a Drink??

HEALTHY HALLOWEEN TIPS

Prepare more whole grains, a good protein source and fresh vegetables for you and your family. Fill up on healthy foods before hitting the streets to trick-or-treat, that will help you no to eat too much sugar.

Introduce a little physical activity to balance out the sugar consumption and get the kids or adults involve. Take the long way, take a few laps around the block or race from house to house, bring water bottle and drink it!.

Let your self or your children choose 3 candies to consume when they get home, then donate or trash the rest so you will get temptation away from you.

CAN YOU TOP IT UP?

2009-10-27T21:00:00.000-07:00

In life we grow up with several complex and limitations that keep us away from achieving goals that may seen crazy or out of the "normal" standards like loosing weight,start exercising and stick to it,becoming a doctor,lawyer,graduating,getting married etc... witch one is your hang up?

I love children because they have a innocent mind and they don't know about limitations or impossibles they just go for it and learn during the trial.
Being a father of two amazing kid's Leonardo 8 and Malina 5 give's me a new vision about life and what God can do with me if I have a child like heart & mind.

Here's an example of a little guy who's giving us a new way to see life.

Eating healthy can be deceiving and complicated specially with so much media pushing to buy "organic" or "wholefood" but how much are you willing to spend on it and how much would it make a difference in your health?

************* LIVE FOOD FOR YOU *****************

I just discovered and for personal and professional use a source of real natural nutrients that detour the shelf's of the groceries and tremendous processing levels before I get to chew them to help my body stay healthy. I'ts call "LIVE" cause stay's fresh untill I'm ready to take it without losing they're properties.
To me is worth to try it specially when is F R E E.

READY FOR HALLOWEEN?

2009-10-17T14:28:00.000-07:00

Candy or carrot stick?

The Holidays are here and media started sending subliminal messages to the consumer in how to spend the holidays.... guess how?
Shopping and eating what they don't need right? But what they W A N T isn't it what it will make you happier or healthier or slimmer!

Some California schools celebrated Halloween this year with grapes, apple slices, carrots, cheese and popcorn, reports the San Jose Mercury News. State law now regulates how often schools can serve snacks with more than 35 percent of calories from fats.

After-school parties are exempt, so parents sold cotton candy, nachos and snow cones at Some Elementary Schools have annual Fall Festival fund-raiser. It’s hard to raise much money selling celery and carrots but what about installing healthy habits regarding holidays or celebrations? Are people care more about what everybody will say?

I love Halloween, but it can be hard to stick to a healthy diet when there are chocolate bars, caramel apples, and candy corn everywhere. Here are a few tips I'll be following to not go overboard during the festivities.

Buy candy at the last minute. There's no temptation to dig into the candy if there isn't any in the house.

Stores are open on Halloween, so buy what you need that day.

Don't buy too much. When I was little my dad bought enough candy for the kids in my neighborhood and the next county — the extra lasted for months.

Try to judge how much candy you'll need for trick-or-treaters so you won't have any leftovers.

Buy candy you don't like. If you buy candy that you can't stand there won't be any temptation to eat it.

Donate the leftovers. Donate extra candy to a charity. If you have children, decide ahead of time how much of their own stash they can keep and how much they'll donate.

If you can't find a charitable organization that will accept the candy, bring it into work for your co-workers.

Give out healthy treats. Skip candy altogether. Instead give out fun, healthy treats like pretzels, glow-stick bracelets, and stickers.

No candy equals no temptation.
Host a party.

Host your own event or organize a block party with your neighbors. That way you can be accountable for what kind of treats you'll serve.

There's lots of Hallowen-themed treats you can serve that are healthy but still seem indulgent.

In the mean time have fun and think about what you can do to to make better & healthy choices to have a wonderful life.

I recommend to check out my friends book:Click Here!

LIVE FOOD THE WAY OF LIFE

2009-09-29T09:53:00.000-07:00

How do you feel when you have enough food or sleep great?
Do you have a different outlook in life and have a better way to manage what you do?

It is an established fact that the natural whole foods in LiVE help your body to function better overall. One reason for that is that live, whole foods are high in antioxidants, phytonutrients and enzymes, which means that they help reduce the negative effects of toxins that build up in your body. At the same time, however, such nutrients tend to increase oxygenation (which is good), meaning that your blood remains richer in oxygen to supply the functions of healthy cells. Many people also report that whole food nutrition helps to reduce stress and improve their overall sense of well-being.

* Reduced Stress
* Improved Circulation
* Increased Oxygenation

I will say to experience it and share with the world to make a better place to live for you and the people around you.

FREE LIVE FOOD

Probiotics are Vital for Babies from Pregnancy to Toddler hood
All moms want the very best for their children. You want to keep them from getting sick and prepare them for the outside world. Probiotics are an amazing way to do this. Starting from pregnancy, moms who take probiotics provide their babies with immunoglobulin A, a substance that will greatly reduce the chances of allergies and eczema during the first year1.

Babies and toddlers are constantly curious about the world around them. They want to touch, lick and eat anything they can get their hands on. This is scary when you realize how much bacteria is present, even in the cleanest homes! This is why babies and toddlers are so susceptible to ear infections, thrush, diarrhea and a multitude of other ailments that can come back time and time again. These can all be helped with a daily dose of probiotics. Probiotics strengthens your child’s immune system by balancing the good bacteria with the harmful that have taken over and grown uncontrolled in the abdomen.

Get a F R E E sample and Live Better.

BAD SUGAR

2009-09-14T15:26:00.000-07:00

Is SUGAR bad for You?
What kind of SUGAR?

The average American now consumes approximately 115 lbs. of sugar per year. This is per man, woman and child.

The biggest reason sugar does more damage than any other poison, drug or narcotic is twofold:

* (a) It is considered a "food" and ingested in such massive quantities, and
* (b) The damaging effects begin early, from the day a baby is born and is fed sugar in its formula. Even mothers milk is contaminated with it if the mother eats sugar, and
* (c) Practically 95% of people are addicted to it to some degree or other.

ORGANIC IS BETTER?

Organic sugar it simply sugar cane grown with out pesticides and is typically found in a raw state (not bleached white). Sugar is sugar, whether it's organic or conventionally grown.

Whoever you are, whatever you do, wherever you may be. You can’t beat the real thing. It really refreshes and brings real satisfaction in every glass. It was not until America’s choice had been thirst best friend for decades and consumed by millions every day, when a serious drawback arose: the real thing makes you really fat.

by KOERT VAN MENSVOORT

In 1982 the Coca Cola Company addressed the negative aspect of its drink with the introduction of a sugar-free version of the Ice-cold sunshine. Diet Coke was the first new coke brand since 1886 and signified a revolution – not only for wannabe thin women – but for the Coca Cola brand as a whole. Numerous coke by-products followed in the slipstream of the Diet Coke success: Cherry Coke, Caffeine-Free Coke, Classic Coke, Vanilla Coke, Coca-Cola Orange, Coke Zero, Coke Black Cherry Vanilla and many more. Today these spinoffs have saturated the market up to a level that we can safely say nobody drinks the real thing anymore.

So how you can be close to BURN BELLY FAT and eat the right way?
It may take to go VEGGIE to realize that you can be Healthy with less of what everyone else is eating.
Check out my favorite "VEGGIE PLAN"

PAIN GOING BACK TO SCHOOL?

2009-09-08T20:01:00.000-07:00

What do you think about " BACK TO SCHOOL" ?
I remember that when I was going back to school my mind was raising and my willingness to be on time and with my new uniform or back pack or anything new was so EXITING! But, no all the time....
Some times was the empty stomach feeling and the uncertainty of what good is this new year bringing or the new teacher will be like, that will get me so nervous that will end up on NO want to show up on the 1st day or become negative like adults do when they face "CHANGE"

Are you ready for a change?

Children often say returning to school is a pain.

They may mean it figuratively, but doctors at Nationwide Children's Hospital said they see more cases of headaches -- with greater severity -- in the fall.

More than 20 million children suffer from migraines or tension headaches, according to a study from the hospital.

"For various reasons, we definitely see an uptick in our headache problems right now," said Ann Pakalnis, who runs the headache clinic at Nationwide Children's Hospital.

I some instance children don't have a good nutrition as well adults and that along can develop the pain to change and to go back to "SCHOOL" or ant new task, the body have no enough or the right kind of fuel to function well.

I have some way that can supply your needs in a healthy way, it may no be what you think but it can really show you another way to bit the bad rap of change for good.
Check out my friends alternative with her free e book:
Eating Healthier with a Veggie Meal Plan

FAT BURNER?

2009-09-01T13:35:00.000-07:00

What's the best FAT burner drink?
I in all the MEDIA and even in bars or night clubs!

Fat Burner is what you need to Lose Weight And Look Great!that's what people say...

But How much money have you wasted seeking out the best way to burn fat in a bottle?

Your search for the most powerful and effective fat burner

My question to you is WHY!
People only see what they HEAR! but, the don't stop to find out if that source is neutral and scientific and not from a marketing company that want you to put your money on they're pocket and left you behind with a big hangover and few extra pounds and less cash....

NO need to go any further, use Your BODY! "Muscle BURN FAT"

I have to say that even when you think you know it is another way to do things and that's with guidance from an expert like my friend Craig. Check out what he has... is really good.
"5 Fat Loss Myths": Why Long, Slow Boring Cardio is not the Best Fat Loss Program to Increase Your Metabolism and Burn Belly Fat...

Overeating Is a Very Pricy Addiction

2009-08-21T22:02:00.000-07:00

Overeating increases the risk of many health problems, including heart attacks–obesity causes 14% of attacks suffered by males and 20% of those suffered by females, the National Institute for Health says, and less than a third of adults get regular exercise. The bulk of the $107 billion is the direct cost to treat heart disease, osteoarthritis, hypertension, gall bladder disease and cancer.

I want to ask you what do you think?
Is just a point of view or reality?

What I found out is that if you have different overview and a plan from an expert how to eat and what to eat you may end up learning to change the way you think.

Check out my friend Kardena and her "Easy Veggie Meal Plans"

DO WHAT I SAY

2009-08-18T08:37:00.000-07:00

Over the past 19 years I have helped thousands of my clients transform
their bodies.
In my opinion your mind is the most important element when it comes
to getting in shape or losing weight or reach a goal.

What do you believe?

If you tell yourself you will always "struggle" with weight loss, you will. You're right.

If you believe you are "too busy" to exercise and things aren't going to change.
You won't make the time - you WILL be too busy.

If you believe you are "too tired" to get up and exercise or to go to eat you will be too tired.

SOLUTION:

"Change The Way You Think"

Think about your own life. A UCLA (Boo I am a Penn State and USC fan) study showed that kids heard the word "no" over FOUR HUNDRED times each day.
Think that influences their thoughts? Of course.
For instance, when things go wrong, instead of criticizing yourself, work on focusing on the positive, your strengths, and talents.

Try reframing your thoughts:
Instead of: "I can't be successful at weight loss, I have tried so many times in the past-I just wish I looked like my friends."
Try: "I am in complete control of my body and fueling it with the most nutritious foods that will allow me to feel even better and lose fat."
Imagine thinking THAT each morning vs. the first statement!
We simply need a mindset shift.
Our minds play funny games and it's often because of the continual negative messages we hear and the blame we put on others. But in reality, no one can "fix" you, but you.
But just like you are in control of the foods you put into your body, to fuel your muscles, cells, etc, think of the messages you read and hear as fuel for your brain.
Your brain needs the right fuel too.
Feed it junk, and you'll have junky thoughts.

In the mind time I recommend to check out this alternative to get healthy eating Veggies and discover that for some people this can make a easy way to stick to your fitness and weight loss goals.
Click Here!

I want to get "FAT"

2009-08-11T07:33:00.000-07:00

I think is time to let it all go and get in to it....

What if I say to you that I gained 90 pounds in
6 months so that I could empathize with my
clients and understand obesity better?

What would you think about me?

Go ahead and check out this story and video
on the blog and then leave your comments
there.

CLICK HERE TO WATCH THE VIDEO

But you can always get a free work out on me and start burning fat before you go to far and end up like him.
CLICK HERE for your FREE work out.

DON'T DO IT!

2009-08-05T04:57:00.000-07:00

Attention! –If your goal is to boost your metabolism, shed fat and achieve results in the shortest time possible.

Is this you? listen up and get ready, this are the Top 3 Mistakes you are making that can destroy your metabolism, zap your energy and keep your body soft and flabby like JELLO.

1- Hours of Cardio?

Cardio is not the end-all be-all solution to fat loss. Working longer
and harder will not help you lose fat – in fact it can make you store
more fat! We have gotten hung up on the notion of "calories burned".
This causes us to obsessively look for ways to increase calorie burn
in the hopes that we are also burning more fat. Unfortunately you are
only risking the loss of muscle and receive little to no increase in
your metabolism once you stop.

Besides, why would you want to torture yourself with the unnerving
thoughts of minutes needed to burn fat? What if you miss a day or eat
too much? My buddy Craig Ballantyne refers to this punishment as the
"Cardio Confessional". We've all done it, but what results has this
habit rendered?

It's not how many calories you can burn per exercise, but how many
calories you burn 24-7. You already possess the most powerful fat
burner – your muscle! So why punish yourself and risk the loss of your
fat burning potential? Toss the notion of long bouts of cardio out the
window. INTENSITY is the KEY to getting the most out of your cardio in
the least amount of time. So revamp your cardio program with new,
energizing short burst intervals!

2- Target the Trouble Spots?

Jennifer Garner's toned arms and Fergie's fab abs is not created by
some "magic:" exercise that mysteriously melts fat off a particular
area of the body. It is time to banish the "Spot Reduction Myth" once
and for all.

There simply is no "one" exercise that acts like a "magic eraser" to
rid your body parts of unsightly fat. That's not how the body works.
If you want to loose fat, you instead need to challenge all of the
muscles in your body to boost your metabolism, so you lose fat all
over.

When it comes to fat loss, isolated, shaping exercises are a waste of
your time. Just because you "feel the burn" does not mean you ARE
burning the fat. One of the most effective ways in which to maximize
your fat-burning potential is through full body, short burst
resistance training. By working several muscle groups at once, short
burst resistance training saves time, skyrockets your energy levels
and incinerates fat and calories.

3- "I don't want to get bulky; I just want to get toned"

Think about what you are saying here. Toned, simply means you
have shed the fat that once covered your muscles – so we can see your
muscle definition. Muscle gives your body a lean, tight shape.

No you will not bulk up like a man. Women simply do not have enough
testosterone to get "bulky" nor, typically do they spend enough time
with weights to look anything other than lean, toned and firm. The
only reason some women feel like they look bulky is because they have
excess body fat while building muscle, but are not eating in a way
that supports fat loss.

Plus, muscle takes up less space than fat. The quickest way to drop a
jean size is to incorporate short burst resistance training into your
fitness routine.

If muscle makes you cringe, then you need to get used to a thin, soft,
flabby body. For lean, toned, fit bodies have low body fat and a lot
of lean muscle.

Instead of working hours on end month after month for little if any
results, try eliminating these fitness faux pas from your program and
start letting your body work for you to achieve your fat loss goals.
Get Advice from an fitness expert so you'll know what to do for body.

2009-08-04T09:05:00.000-07:00

Here's what one of my friends told me happened in a very popular coffee shop.

A buddy of mine was in there, and we were commenting on how we see a lot of unhealthy people ordering a Venti Frappuccino with whip cream. Care to guess how many calories are in one of those?
590 calories and 22 grams of fat. This is for the Mint Mocha Chip flavor.
In fact, a recent study out of the University of North Carolina concluded that we consume 450 calories a day from beverages, nearly twice as many as 30 years
ago. That translates to an extra 23 pounds in a year which we either have to work off, or we carry around with us.
Here are 3 of the worst frozen coffee drinks you can get, even worse that the frappuccino. I found these while reading Mens Health.
In first place - an Oreo® ‘n Cookies Cappuccino Blast® from Dairy Queen packs 950 calories and 37 grams of fat.
Coming in second place is the large Caramel Blast at Au Bon Pain, with a whopping 760 calories and 21 grams of fat.
And not far behind is the large Frozen Mocha at Panera, which will set you back 670 calories and 26 grams of fat.
So if you get one of these, you are still technically eating (or drinking) vegetarian. But you’re not going to be a healthy vegetarian with those drinks.

But I’ve got a better alternative solution for you for a healthy frozen morning drink. This comes from Craig Ballantyne’s

It’s a Berry Protein Smoothie

1 cup blueberries
1 cup strawberries
1 cup spinach
1 tsp flax oil
1 cup almond milk
20 grams protein powder

You can get lots of recipies and more ways to enjoy a frozen drink as well healthy veggie meal plans at EASY VEGGIE MEAL PLANS

THE TRUE ABOUT VEGGIE DIETS

2009-08-03T13:53:00.000-07:00

When most folks think of vegetarian foods, they think of naturally healthy meals and men and women with vibrant energy. But did you know that there are dozens of so-called “health foods” that vegetarians eat that are downright unhealthy – and can even cause you to gain fat fast?
I’ve been a vegetarian for 5 years now, and I learned a lot of lessons about these “healthy” foods the hard way – so that you don’t have to make the same mistakes I made.

How does that make sense?
In fact, every single meal in the latest nutrition book is stuffed with bland chicken breasts and factory-farmed meat, as well as foods proven to be associated with CANCER such as nasty high-sodium deli meats and greasy foods like bacon, ham, and sausage.
From doctors like Atkins to meathead bodybuilders, meat has been marched through mainstream media as the cure for obesity. But it’s NOT!
In fact, the so-called “cure” is really part of the cause!
You need look no further than the average McDonald’s meal to discover the “Obesity Axis of Evil”.
It has it all. Deadly trans-fats in the French fries washed down with diabetes-inducing sugar, and all alongside factory-farmed (and often tainted!) meat that can cause everything from deadly E. coli outbreaks to diarrhea to cancer.

What I discovered is the "shocking true about vegetarian diets" and I came out with 10 Vegetarian Foods Not to Eat on a Weight Loss Diet!
I put in a Free ebook to share with the world and help all the veggie people who want to live healthier.

Click Here!

10 Minutes Workout

2009-07-30T15:57:00.000-07:00

10 Minutes Workout

It is very important for all of us to train conservatively and not overdo things. 1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer. 2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions through www.TurbulenceTraining.com. 3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away. 4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first. 5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure. 6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we? 8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout. 9) If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program. 10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!" Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.
© CB Athletic Consulting, Inc.
www.TurbulenceTraining.com

Is The Government Keeping You Fat?

2009-07-30T07:40:00.000-07:00

At The White House Washington, DC and everywhere else it seems as if the government, nutritionists, medical doctors and "established" organizations are crazy-bent on making Americans FATTER by spewing utterly ridiculous and completely outdated advice about how to eat and lose weight.
Here are some of their most popular nutrition-related weight-loss myths:

Myth #1: A calorie is a calorie
First, let me ask you a commonsense weight loss question - if you had two identical twin sisters and you put them both on very different 1,500 calories diets. The first one ate all of her calories from McDonald's and the second one gets all of her calories from lean, healthy meats, fish, eggs, fresh fruits and vegetables, seeds, and a small amount of fresh dairy products. Do YOU think they'd look the same at the end of a year?

They keep repeating these types of studies and they keep getting the exact same results
Why do our so-called authorities in Washington, DC keep selling us the same raft of lies? That is probably a book in and of it self, but here's the worst: The Official nutrition recommendations are political and financial decisions - who made campaign contributions (it is DC)? What industry group does this scientist work for? Who paid for the research? Was it the same company that will make money off of its favorable results?

Almost never are official nutrition recommendations the result of years of practical experience about what works and what doesn't, and a thorough and unbiased review of research. The people who make official recommendations do NOT usually work one-on-one with people helping them to get weight loss results. If your mortgage payment doesn't depend on your ability to produce results, then I do not care what you have to say.

Myth #2: High protein, moderate carbohydrate diets are unhealthy
There are at least 15 years of nutritionist reviewed clinical research saying that there is absolutely no harm posed to normal, healthy people from short or long-term exposure to a high-protein diet. In fact, higher protein/moderate carbohydrate diets (I didn't say none or low carbohydrate) have consistently been shown to outperform low-fat/high-carb/low-protein diets for weight (fat)-loss, in the treatment of diabetes, and for heart health.

Myth #3: Juice is healthy
Federal government in Washington, DC and nutritionists want you to believe that drinking a glass of juice is the same as eating a piece of fruit. Well, the fact of the matter is that a glass of juice is about as nutritious as a glass of Coca Cola.
A. To make a small 8 oz. glass of OJ, you must extract all of the sugar from FIVE oranges. Ounce for ounce, OJ has the same amount of sugar as Pepsi. Is it better because it's "natural"? NO! Cocaine is a plant extract, is it now a health food? All sugar comes from plants anyway. There is NOTHING more fattening than a bunch of sugar.
B. In the process of extracting the juice virtually all of the vitamins are lost due to exposure to the air and from the chemicals used to increase extraction yields from the fruits.
In conclusion: all sugar, no vitamins - not a health food. Instead of OJ, eat an actual orange. It has fiber, tastes good and it will make you feel full (unlike the juice, so it is really empty calories that your body won't register as having eaten them). Bureaucrats in Washington, DC don't necessarily have your best interests in mind when writing policy, sometimes they are trying to help sell more oranges because you can drink way more than you can eat.

Myth #4: Moderate drinking is healthy
Doctors love to say this one. They say it for two reasons, both of which are misleading at best:
Reason #1 is there was a large study of studies (meta analysis) that showed that people who drank moderately lived longer than those who did not drink at all. There's a HUGE problem with this study, former alcoholics and people who were so sick that they could not drink were lumped into the group of people who CHOSE not to drink. They took the average life expectancy of all those different types of people to get their "data."
If you're so sick that you can't drink alcohol, you probably don't have long to live. And being an alcoholic is VERY hard on your body and will probably shorten your lifespan.
Reason #2 is that alcohol thins your blood. Well, so does water and fish oil, and those have ONLY positive side effects. Whereas alcohol IS a toxin, and it does stimulate both fat storage and muscle loss - that is a bad combination for weight (fat)-loss.
Conclusion: Drinking in moderation is something that you do because you like it, not because it has any health benefits whatsoever. "But red wine is healthy" you say. The good stuff in red wine comes from the grapes that it was made out of - grapes. You can just eat the grapes and forget about the alcohol.

10 Minutes Workout

2009-07-29T11:01:00.000-07:00

Fast, Effective Fat Loss Workouts That Keep You Trim!

10 Tips to Train SAFE!
It is very important for all of us to train conservatively and not overdo things. 1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a certified trainer. 2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises for every movement. Just ask us on the Turbulence Training forum for substitutions through www.TurbulenceTraining.com. 3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per exercise. You must expect extra soreness when starting a new program just because of the new exercises, so don't try to set world records in a new program right away. 4) If you need extra recovery within the workout or between workouts, don't hesitate to take it. Safety first. 5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my recommendations in the manual and do NOT train to failure. 6) Check your ego at the gym door and start with the easier alternative exercises if appropriate, even if you have exercised in the past. The new exercises, and new style of movements will cause muscle soreness even from workouts you think "look easy". 7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard everyday, so why should we? 8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets in each TT workout. 9) If you want to start TT but think you have an injury, get medical attention and have a professional therapist rehabilitate your injury before starting an exercise program. 10) Check with your doctor before starting any new exercise or diet program. All together now, "Safety first!" Bonus 11) If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up, and choose a safe running surface (grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

Are You A Monday Heater?

2009-06-08T06:36:00.001-07:00

CRAZY MONDAY!

I woke up really early again and I'm just getting warm up...
Several things to do and places to go beside getting my fuel every few hours but, 1st need to get my list of items to optimize my time working on my self, my biz & my family.

For some people is a absolutely crazy, for others is no big deal :)
Depends in how you program your mind is up 2 you!

Instead of justifying the need for a day off or holiday, let us look at the quality of our working life.

Perhaps some Obama insights can help change the way we work.

The real question is, do you enjoy your work?

Do you work wishing you could do something else?

Is your work a necessary painful way… to earn a living or to fulfill ambition?

Think ways how you can take Monday and turn it around!

Eat a healthy or organic breakfast, lunch, dinner.
Do some outdoor exercise or join a fitness boot camp or get a personal trainer in your local area.
Get to work with a plan to make it special even is your work is monotonous.
Talk to people about it.
Turn off the news, tv and anything that revolves around negative outlook.
Start reading a new book in how to get the best out of you.
Get connected with like minded people.
Look in the mirror and say to your self I love you.
Write a email or call some one you know needs encouragement cheer them up!
Be prepare to listen & receive love from others.

ENJOY YOUR NEW MONDAY!

Health & Fitness: How to Look and Feel Great than in Years

2009-06-08T05:15:00.000-07:00

Los Angeles Personal Trainer

Warm-Up/Cool-Down

2007-08-23T22:21:00.000-07:00

During the years I have been a fitness instructor and personal trainer, I've noticed the tendency in many exercisers to skip two very important parts of a workout. Some students race into a fitness class 5 to 10 minutes late and begin with the "serious exercise," and/or they grab their gear right after the aerobic section and race out, their hearts still pounding. The solitary exerciser often minimizes the time spent on the warm-up and cool-down when not under the watchful eye of his or her personal trainer.

"Serious exercise" starts with a warm-up and ends with a cool-down. The first step in helping students and clients to include warm-ups and cool-downs in their workouts is educating them about the benefits:

Warming up raises the temperature of the body. For each degree of temperature elevation, the metabolic rate of the cells increases by about 13 percent.
The blood supply to the muscles increases, permitting a greater release of oxygen to feed them.
The speed and force of muscle contractions improve, along with a faster nerve impulse transmission.
Warming up helps prevent injuries. Muscle elasticity and the flexibility of the tendons and ligaments are increased. Synovial fluid, which lubricates the joints, is released during easy activity.
Heart function is improved and ready for the increased demand of intense exercise.

Warm-up activities are movement activities. Stretching is not a warm-up exercise because it does not raise the body temperature. In fact, an exerciser can tear cold muscles by stretching them.

To warm-up, use large movements at an easy pace to heat the entire body. Gradually increase the intensity. Some examples of warm-up are slow jogging or walking, easy biking, slow jump roping, and slow aerobic dance patterns. If you are warming up for a sport, do the movements for the sport but at a slow pace. This will produce a rehearsal effect and your muscles will remember the movement and respond faster during the sports play.

The warm-up should produce light perspiration. When this occurs, you can do some light pre-exercise stretching. However, deep stretching should be performed after the workout is over.

After heavy exercise it is time to taper off with a good cool-down, which is just as important as the warm-up.

Respiration, body temperature, and heart rate are gradually returned to normal, preventing an irregular heart beat that may be life threatening.
The cool-down assists the return of blood to your heart. Suddenly stopping aerobic activity causes blood to pool in the legs instead of circulating to the brain. This can cause dizziness or light-headedness.
Skeletal muscles are shielded from injured by gentle stretching.
Cool-downs relax you emotionally and physically.
Your flexibility is increased.

There are two parts to a complete cool-down. The first follows the cardiovascular exercise and allows the heart to return to 120 beats per minute or less. Activities for this resemble warm-up activities - large movements at a slow pace.

The second part of cooling down is the stretching. This increases flexibility and range of motion, and allows you to relax. Static stretching is recommended. Stretch the muscle until it feels tight, not painful, and hold it for about 30 seconds. Never bounce the stretch.

After stretching, many exercisers use progressive relaxation and deep breathing to enhance the feeling of well-being. This activity helps return the body to normal function.

Besides education, how can fitness instructors increase the number of students who include the warm-up and cool-down in their fitness routines?

Use a heart rate monitor or monitor the pulse manually every 60 seconds to demonstrate to the student how the heart rate gradually increases during the warm-up.
Make the warm-up fun and interesting.
Regularly assess your students' and clients' flexibility to demonstrate the improvements in stretching ability.

Eat Cookies Lose Weight

2007-08-02T21:04:00.000-07:00

I want to say that coming from a Fitness arena the word "DIET" is being trashed and getting people scared about what is the mostessential way for the body to exist and that's EATING! And the way wego about it is going on a diet ONLY when we're out of handle with ourweight, doctors orders, the way we look and lastly the way we feel.

I found out that many people don't want to talk about it but, yetthey want to do a quick fix not realizing that if we have a good timemaking small changes and become more proactive introducing greatalternatives to nurturing our body and start feeling great that's itFEELING GREAT!So what I did was to introduce to my family, clients and closefriends "The World's GREATEST Diet cookie"!

And what happened is theyloved it! some said no good but, for the most part they realized thatall the BAD rap about getting in to a regimen of healthy eatinghabits no need to be rabbit food but great choices of healthy foodand have "The World's GREATEST Diet Cookie" on a daily bases makes abigdifference in they're diet so FEELING GREAT will come out from theinside out.Let's keep up the goo dwork and spread the NEWS and share yourvictories and tips with "The World's GREATEST Diet Cookie"

Alfredo Zapata
http://www.alfredoscookies.com/

Strength Training Minimizes Risk of Metabolic Syndrome

2007-08-01T22:34:00.000-07:00

Metabolic syndrome is a condition of several risk factors that place individuals at high risk for cardiovascular disease and diabetes. Research to date suggests that higher levels of activity and fitness protect against developing metabolic syndrome, but what has not yet been established is whether resistance exercise provides a benefit similar to that of cardiovascular exercise. The purpose of this study was to determine the effect of muscular strength on the incidence of metabolic syndrome in men.

Participants were 3,233 men ranging in age from 20 to 80 who were initially free of metabolic disease. Two clinical examinations were performed between 1980 and 2003; these exams which included baseline muscular strength assessments.

A total of 480 men developed metabolic syndrome during the study period. Compared to the lowest strength category, the men in the highest strength category had a 39% lower risk of metabolic syndrome than overweight and obese men. This inverse relationship was independent of age and other risk factors such as smoking, hypertension, family history, alcohol intake, and premature coronary disease.

The results of this study indicate an inverse and independent relationship between muscular strength and the incidence of metabolic syndrome in healthy men. Fitness Professionals should consider resistance exercise as a primary means of prevention of metabolic syndrome.

Jurca, Radim, et al. Association of muscular strength with incidence of metabolic syndrome in men. Medicine & Science in Sports & Exercise. 2005: 37(11), 1849-1855.

Walking shown to be most

Effective for Maintaining Weight Loss

Research continues to point to exercise as the key to maintaining weight loss. The purpose of this study was to determine the effect of exercise on weight maintenance.

Subjects were 191 adult women, most of whom where obese, averaging 30 or more pounds over a healthy weight. Participants were advised to follow a low-fat eating program ranging from 1,200-1,500 calories a day. Different exercise intensities were assigned to the participants during the two-year period. Eighty percent of the subjects chose to walk briskly, but the amount of time subjects actually exercised varied from 150 minutes per week to more than 200 minutes per week.

All subjects lost weight, but the women who exercised the most, more than 309 minutes per week the first year and more than 270 minutes per week the second year, lost and kept off the most weight. They lost an average of 13% of their starting weight, which amounted to 25 to 30 pounds.

The results of this study indicate that approximately 50 minutes of brisk walking five days per week can initiate and maintain a 25 to 30 pound weight loss in overweight and obese populations. It is important to note that the walk needs to be done briskly, at a speed equal to or greater than 3 miles per hour. This amount of exercise can also be accumulated throughout the day rather than done in one continuous session.

Jakicic, John et al. University of Pittsburgh. Presented at the Annual Meeting of the Obesity Society in Vancouver, B.C. Reported in USA Today, October 24, 2005 page 7D.

Obese Patients May Require

Plus-sized Hypodermic Needles

The obesity epidemic has another unexpected side effect: Heavier patients now require plus sized needles for injections.

Researchers in Ireland have discovered that fatter rear ends are causing drug injections to lose their efficacy. The issue is that standard sized needles discharge the drugs into the fatty tissue of the butt as opposed to into the muscle tissue, where, thanks to increased blood flow, the medicine is carried through the body more efficiently. The researchers found that 2/3 of the heavier patients did not receive the full dosage of the medicine since the depth of their fat exceeded the lengthy of the hypodermic needle.

As reported by Reuters, 11-28-05.

Fitness for Dancing

2007-08-01T17:12:00.000-07:00

Engage your brain switch it up! Take a cue from square dancing caller and do-si-do and switch partners when it comes to your body fitness workout routines and improve your balance and coordination on the dance floor.

Varying your dance routines and introducing workout routines will make your dance performance more exciting and will keep you from reaching a plateau. Try these tips on how to spice up your dance:

• Vary your routine by pumping iron-workout plan and target different areas of your body on different days take a day off and get back to the dance floor.

• Sign up for something different like swing or salsa dancing lessons.

• Try alternating your dance and dumbbell workout with stretching. (such as yoga, core or Pilates)

• Mix in a little tai chi for grace and swimming for cardio and fat burning.

•And last, keep a sensitive diet, eating light will keep you healthy and ready to move…Who says dancing & workout routines have to be boring?

It is important to challenge your brain to learn new and novel tasks, especially processes that you've never done before. Examples include different dance style, tai chi, yoga or Inside out fitness programs.

Have questions?? Call:

Alfredo Zapata
Fitness Expert
310-701-2957
www.cuttingedgefit.com

DIET TIPS

2007-07-23T11:12:00.000-07:00

Try to follow these nutritional rules daily:

* 3-5 servings of vegetables.

* 2-4 servings of fruit.

* 6-11 servings of bread, cereal, rice and pasta.

* 2-3 servings of low-fat milk and milk products.

* 2-3 serving of lean meat, poultry, fish, dried beans, eggs and nuts.

* Prepare meals with little or no added fat (try to avoid saturated fat), salt and sugar.

* Drink plenty of liquids each day.

* Look at your portions.

* Cut the fat* Watch the calories.

* Making healthy choices when eating out.

ARE THIS THE BEST WAYS TO HAVE A GREAT NUTRITION?

How to Look and Feel Great than in Years

2007-07-22T23:37:00.000-07:00

"How To Get Maximum Weight Loss & Fitness Results In Minimum Time”

16 Tips for Looking and Feeling Better than You Have in Years

Top Certified Fitness Expert Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness

By Alfredo Zapata CPT B.A Nutrition

Do you want to improve the quality of your life?

Do you want to look and feel better than you have in years – maybe better than you ever have before?

Do you want to protect yourself from disease and injury? And do you want to live a longer, more vital life?

I’m confident that you answered YES! To each of those questions, just as have the hundreds of individuals I’ve counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Nutrition Expert.

Right now I’m going to reveal to you the 16 essential strategies that have enabled my clients to achieve these important goals.

These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part (okay, if not eating artery clogging fast food burgers and fries is a big thing for you, then maybe you won’t look at that sacrifice as “easy,” but I guarantee you it will add quality years to your life).

So let’s get right into it.

But before we do, I want to let you know you can easily obtain even more health and fitness advice from a certified expert on a regular basis by requesting a free subscription to my newsletter. You can get your fitness tips by email at info@cuttingedgefit.com or by calling my office at: 310-701-2957.

Without further ado, turn the page to discover…

16 Essential Weight Loss, Health And Fitness Strategies

“How To Get Maximum Weight Loss & Fitness Results In
Minimum Time”

1. In the beginning, your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.

2. If your goal is fat-loss, then your cardiovascular exercise should be low intensity. Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.

3. Don’t waste your time working small muscles with isolated movements. If you don’t enjoy doing resistance training or are pressed for time, concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It’s generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press, and the best back exercise is the seated row. All of these are compound movements, which means they incorporate multiple muscle groups.

4. Always, always, always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches.

5. Never, ever do a traditional sit-up. Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose. There is so much misinformation about how to strengthen, tone and firm the midsection, it’s almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.

6. Set realistically attainable goals. You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Your health club or personal trainer can give you a complete fitness analysis (don’t be shy – you need this) that will aid you or your trainer in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials, diet and fitness products that blatantly mislead.

7. Set exercise appointments with yourself. Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!

8. Remember the benefits of exercise. Remember that feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful “feel good” drug in the world – endorphins – are coursing through your veins. If there is a panacea, it’s exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better!

9. Exercise correctly. So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It’s completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that’s what you want, right? Results!

10. Enjoy yourself. The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don’t fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the process.

11. Americans eat too many carbohydrates for our lifestyles. I’m not advocating the high protein, high saturated fat diet that you hear so much about (frankly, it’s dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potato and of course, all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables get half the cancer of the quarter eating the least!

12. Deep-fried food has no nutritional value – none! Almost every food, whether it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you’re trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary.

13. Never, ever skip breakfast. If you want to maximize your fitness results or fat-loss efforts, you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink. Or try scrambled egg whites with Healthy Choice turkey sausage.

14. Eat fat to lose fat. Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. The singular distinction you must be aware of is the difference between healthy “good” fats, and dangerous “bad” fats. Good fats are monounsaturated fats like olive, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon and mackerel and soy-based foods. Bad fats are saturated fats, partially hydrogenated fats (killers!), and trans fats. Your personal trainer can provide you with a simple diet program that will complement your exercise to help you live longer, feel better and boost your immune system. The bottom line is that your body needs good fats – and will revolt if you attempt to abstain from them – and absolutely does not need bad fats.

15. Drink plenty of fresh, clean water. Yes, I know that you’ve heard this over and over again. But there’s a reason for that – it’s the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here’s a good rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not drinking enough water. Drink up!

16. Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle mass. But in the long-run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it’s counter-intuitive, but it’s the gospel truth!

There you have it, 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – maybe ever!

I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. That’s why I encourage you to get help.

If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You’re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don’t know exactly, but I encourage you to make the investment in yourself – in your quality of life – by hiring a qualified professional to educate you and help you get started…

…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.

If I can be of any assistance to you, please don’t hesitate to call me. I’m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to “sell” me, so I wouldn’t try that on you).

Please visit my web site at http://www.cuttingedgefit.com/, email at info@cuttingedgefit.com or call my office at 310-701-2957 to initiate your subscription to my free health and fitness newsletter or to obtain any additional information you may need. Thank you.

Yours in good health,
Alfredo Zapata

Nutrition & Fitness Expert
http://www.blogger.com/alfredofitness.com
310-701-2957

P.S. If you are interested in getting started immediately, I have taken the liberty of included one of my guaranteed results Fitness Jump-Start Training Program (only $297). This special offer is only good December 31, 2007, so please don’t delay. Call my office today to schedule your complete health and fitness analysis). 310-701-2957

P.P.S. Bring a training buddy (spouse, friend or family member) and he or she can take advantage of the same special offer!!!

NOTE: This publication is not intended for use as a source of medical advice. You should obtain medical advice from your private healthcare practitioner. Before beginning any exercise or dietary program, consult with your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you at risk.