Ever Feel Like Quitting?

I came across this video on You Tube and I just had to share it with you.

I often write about goal setting and having focus in regard to mindset. These are foundational tools that we need in order to succeed at anything. But to tell you the truth, I write from a narrow perspective. You see, I write assuming you have all of the faculties (and extremities) that you need to be successful.

This video blew me away and helped me realize that I take so much for granted in regard to my own abilities. I find myself filled with gratitude, and I am humbled by Nicholas Vujicic's courage. I have all of my limbs, yet I can be more incapable than someone with real physical limitations.

Do you feel different at this moment? You should.

If it's change that you want to make in your life, then you've just been given a free ticket to "successville" (for lack of a better term). If you can view this video and still come up with reasons why you "can't" do what ever it is you need or want to do, then you'd better view it again and again until you get the message.

"Don't quit, no matter what!"

I hope this video can fire you up and ignite a spark in your belly to burn like crazy. If you want to know more about this inspirational man, Nicholas Vujicic, go to: www.attitudeisaltitude.com

With Change Comes Challenges

There's nothing like a good challenge. Challenges can be scary
andeven overwhelming sometimes, but they allow us to grow.
True selfesteem comes from the accomplishment of difficult tasks.
It's pride, well-deserved at that. It's the struggle that makes all
the difference.

Challenge and change are linked together. They are an unavoidable
constant. I've learned (the hard way) that the more I am open to
accepting change, the happier I will be. Maybe not at first, but
soon.

One of the things I've noticed recently that is changing is how we
communicate. In these fast paced times both information and
technology are accelerating at a rapid rate. Here's an example
of what I mean.

Social Media Websites

Are you using social media? Do the words Face Book, My Space,
Twitter, Digg, Reddit, Propeller, Fark, Slashdot, Metafilter, I Am
Bored, Shoutwire, Newsvine, Link Pad, Hugg, Plime, C2NN,
Earthfrisk, Truemore, or Stumbleupon mean anything to you? These
are just a few of the popular social media sites and that's just the
tip of the ice berg. There are dozens more!

"But Larry, Do I need to be on a social media site to lose fat?"

Now that's a good question! No you don't. I only bring this topic
up because it is relevant to thinking styles and attitudes. If we
areopen minded and find new ways to do things that makes life
more interesting and fun, we are more likely to do these things
more often.

Social media sites have become very popular it's true, but the B2B
and B2C world is using them even more than our kids. I've discovered
the power of social media and now use it daily. By connecting with
other people and fitness professionals around the world I am able to
learn more and share more information. Right now it's in the
hundreds, but soon will be thousands and then tens of thousands.

The take away point here is that because I took a risk and learned
to use a new technology, I am growing. So the question is, are you
open minded to doing something different to help you get what you
need, or help you accomplish something that you want? Are you
willing to accept the frustrations and challenges that are associated
with doing things differently?

Both challenge and change are forever intermingled. They are both
integral parts of what drives and motivates me. The most successful
people embrace change and challenge. We roll with the flow,
sometimes pedal to the metal, and sometimes without the clear
understanding of the dynamics of change and challenges. That's
okay as it still moves us closer to our goals.

Too many of us are paralyzed though by the thought of change and
stifled by the fear of a more challenging tomorrow. If you have
been faithful and diligent with your wellness program so far, you
have already noticed a change. If not, what is holding you back?

My job is to help you in one key area, your physical fitness
which does include your nutrition. I came across a great quote
on the web the other day.

"Your biology is your biography". (Author unknown at this time)

Does this mean we create our own health or illness? I think a
better statement would be to say that we influence our health in
everything that we do by the choices we make.

I want to help you achieve peak performance with health as the
first objective. I will give you the "tools" to be fit. When all
is said and done (you go out on your own) you can apply these
lessons however you want. Remember, the road to wellness is not a
payoff, it is a never ending process. It is a journey, never a
destination. The whole person wins in the end. That person is you!

I want you to become fit, unafraid, and prepared for life's
challenges.Change and challenges are constant and change like seasons. I have learned to embrace it. Will you?

What do you aspire to be?

Change with me.

Challenge me to give you more.

Can You Do 100 Push Ups?

My good friend and fellow fitness expert Scott Colby (www.theabsexpert.com) posted a personal challenge last October where he was going to strive to achieve the following by Thanksgiving.

- sub six minute mile
- bear crawl the length of a foot ball field
- 20 pull ups
- 100 push ups

I was pretty impressed by these goals and even more so that Scott put himself on YouTube to make it or break it. Scott's challenge inspired me and I got to thinking. What can I do?

We'll I've always been pretty good at doing push ups, but I've never considered doing 100! How many people do you know that can do 100 push ups? Okay, now how many of them are over 50 years of age? I thought so.

Well, I'm closer to 51 now, so I want to use that to motivate and inspire you to join me. I certainly have no excuses. Do you? If you do I've got a six week program that I found on the web that will help you get to 100 push ups. I can imagine without seeing your faces that some of you don't believe me. That's cool. Go to this site.

http://hundredpushups.com/index.html

I don't know who the author is, and there's nothing to buy. There's just this great program for you to use. It's broken down into simple steps and it doesn't matter if you can do two push ups right now or 50, there's an easy to follow scale that will show you what to do and where to start.

Think about how amazing it would be to be able to say that at one time in your life you could do 100 push ups. As an incentive they've got a web page where you can add your name and the date of your accomplishment. There's also a "badge" that you can proudly display on your website or blog. To help you train, there's also an online site to log your workouts. I think this is fantastic and is a great way to stay motivated.

My goal to do 100 push ups is New Years. It's a little over two weeks from now. If you start this week and you are at beginner level 1, you might be able to make 100 push ups by Valentines Day. And what better way to say I Love You! Okay, that's "pushing" it a bit too far. Still, Valentines Day will come and go. It's a real date with a real beginning and come February 15th it's over. I like to set goals with real deadlines like that. Goals with teeth!

I hope you'll join me in my quest. If not, I hope you'll support me. Please comment at the bottom of this post. I'd love to hear from you. I'll put up my next "progress" video in a week, and we'll go from there.

Yours in health and excellence,
Larry

Acai Berry For Weight Loss?

I'm sure by now you've heard about, seen on the market shelves, or
even tried an Acai Berry product. I'm always wary of big weight loss
claims made nutrition companies,soI decided to do some research so
I could help you make an informed decision.

Sources as diverse as Oprah, Dr. Perricone and the New York Times
are all singing the praises of the Acai Diet, fueled by this powerful
Acai Berry. And with good reason: the Acai Berry has 10 times the
anti-oxidant power of red grapes, and twice that of the other
natural super-food, blue berries. But an Acai Berry diet is still a
diet and the requires just as much discipline and draw backs as
other diets. I don't recommend dieting of any kind.

Here's my conclusion. I've learned that Acai Berry is filled with
vitamins and minerals that can aid in weight loss, building muscle
and increasing overall energy-and is rich in antioxidants, fatty
acids, fiber and other plant compounds that can increase your health.

I don't believe that Acai Berries hold a "magic bullet" that will
help you lose weight, but it will help make your body healthy. When
your body is healthy and well-balanced, it will be easier to reach
your perfect weight.

Fitness pros get a bad rap at times. And sometimes it's well
deserved. It's unfortunate, but there are still way too many ill informed
trainers who are more interested in looking at themselves in
a mirror than they are in their own clients.

But we also take heat at times for being too interested in looks
and appearance than health and wellness.

Well, I'm going to fill you in on a little secret. I've chosen to
focus on marketing my businesses by educating people about the
health benefits of proper nutrition and exercise. I'd love for
people to care more about their health than how they look.

Unfortunately, and this holds true for the vast majority of people,
they only care about their health once they've lost it.

Think about that for moment.

I can tell you right now that marketers are making a FORTUNE
promoting these Acai Berry products right now. And they are able
to do that because promoting it as weight loss and not the real
benefit of Acai Berry.

It is the "magic pill" of the day. If you've been paying attention
to the weight loss market you'll know it used to be Hoodia.

Now, you might not like it, but I'm not going to be the one to lie
to you. I'm not going to be the one to tell you take this little
pill and watch the weight fall off. Acai Berry is a heck of an
antioxidant that can help your body fight the aging process and
help boost your immune system, but it's not going to flush the
excess pounds off your belly, butt, hips and thighs. Let me remind
you, there is just no replacement for diligent workouts and
sound nutrition.

I truly feel the Acai Berry is a super food and I believe everyone
should incorporate it into there diets. "After all, "You are what
you eat".

Here are 3 ways to reap the benefits from Acai Berries.

1) Fresh, Frozen, or Dried
If you have a health store near you, you can purchase fresh, frozen
or dried Acai Berries if you can find them. Or you can purchase them
in this form online. Since it is a nutrient-rich food, you can cook
with it and add it to your favorite recipes. It works well as a
cereal topping, in granola, smoothies, yogurt, on low-fat ice cream
and in things like muffins and cookies (as long as they're low fat!).

2) Liquid Extract
You can also find Acai in the form of a liquid extract. The benefit
of taking Acai in this form is that the nutrients are generally more
concentrated. Also, if you live in a climate where Acai Berries don't
grow, this can be a good way to get it as fresh and concentrated as
possible.

3) Supplements
If you want, you can also take Acai in capsule form. Capsules are
good if you want to take Acai as easily as possible and still receive
the benefits. If you make it a part of your daily vitamin and mineral
regimen it will be easier to take it consistently.

Now my friends at ProGade Nutrition http://bodybasics.getprograde.com
have an amazing product that includes Acai Berry as one of its
main ingredients. But unlike the unscrupulous marketers out there
lying to you, ProGrade only promotes their product for what it is,
a very powerful Antioxidant formula to help boost your health.

So if your health is of interest to you then definitely check out
http://Got2GetPrograde.com/longevity

Sorry if this upsets you. I'm here to shed light on the truth. It's up
to YOU to decide whether or not your health is more valuable to you than
your appearance.

Weighing In

Eventually most people get on the bathroom scale and weigh
themselves. This can be dicey, especially if the number that comes
up is unfavorable.

But let's look at this scenario a bit differently. Think about a
professional fighter. They have a very important part the fight
called the "weigh in".

A fighter can train for months, but if he doesn't make his pre-fight
weight he's done, finished, and the fight is over without ever
throwing a punch.

For a professional fighter, or any other sport that requires an
athlete to "make weight" demands a fair amount of focus and self
discipline.

We can learn a lot from these athletes and we can shift our mindset
to make our fat-loss goals to be more important. What if you were
to set a goal with a deadline? That might make a difference. Would
you be willing to shift your priorities to exercise and eat right
if there was a consequence associated with not meeting your goals?
That certainly changes the rules, doesn't it?

What I want you to take away is to look at the challenges you face
and realize that if you have struggled without long term success,
it may be because you have non-specific goals. Try putting some
real numbers in your goals, such as dress or pants size by a certain
date. And don't play it too safe. Your goals should be scary to
the point where they make you a bit nervous.

A good rule of thumb regarding fat loss is ten pounds in four to
six weeks. Based on that model, you can map out the next month to
a year and create these bench marks.

It's also important to accept the fact that not every week will be
successful. Sometimes life intervenes and sometimes the body just
doesn't respond the way we'd like it too or in the time frame we'd
like it to. But this is where having goals with numbers makes
all the difference. Your goals will get you back on track quickly.

What I love about this metaphor is the fact that we can make a game
of our quest for fitness and crank it up a notch. We can look at
our personal "weigh in" as being part of a mission. The first
time we weigh ourselves, we establish the base from which we will
work from. From there we set a goal weight.

The ritual of "weighing in" is much more powerful.

It's as if you are saying to the world:

"I AM HERE, I AM ACCOUNTABLE, AND THIS IS WHAT I
INTEND TO DO!"


So don't avoid the bathroom scale. Discover the fighter within
yourself. Use it and "weigh in".

Dr. Jeffrey Larkin to Speak on Active Release Technique

As a personal trainer and boot camp coach I put my body through it's paces day in and day out. My recovery isn't what it used to be and I occasionally visit my Chiropractor who "tunes me up" and keeps me going. My doctor of choice is a local Chiropractor, Dr. Jeffrey Larkin of Larkin Chiropractic in Warren, NJ (www.drjefflarkin.com).

What sets Dr. Larkin apart from other Chiropractors is the fact that he has a specialization called ART, which stands for "Active Release Technique". Simply put, ART is a deep tissue therapy that allows Dr. Larkin to locate and break up scar tissue that could form in the ligaments, tendons, or fascia. These scar tissue "adhesions" can wreak havoc on one's body if not treated, causing pain and discomfort that can not only last for years, but will continue to get worse over time.

My own personal experience with ART has been solely with Dr. Larkin. The two most impressive things about ART is that the treatments work fast and the results for me were permanent. I had three maybe four treatments and I was done. That's "powerful medicine" if you ask me. In the past I've had soft tissue injuries that kept me seeing a PT for weeks, eventually turning into months.

I've invited Dr. Larkin to speak this Sunday, November 23rd at out Body Basics Hiking Group. The location will be the Miller Lane parking lot and the time will be 8:15am. Please note that we are moving the time back 15 minutes than our normal start time.

If you want to attend you must RSVP through MeetUp.com. Please go to meetup.com and then search for "Body Basics Hiking Group". Join our group and then RSVP "Yes" that you plan to attend. The hike will be limited to just 15 people and the MeetUp site will keep a tally. So if you plan to attend, sign up early and commit. Whatever you do, please do not RSVP "yes" and then not show up as you would be preventing someone else from attending.

Please come prepared to hike four to five miles after Dr. Larkin's talk. All of the details are on the MeetUp.com site.

Take a Hike!

We had an awesome hike on Sunday. The best part is we're
developing a loyal following of people that are enjoying the
outdoors, learning about nutrition to improve the quality of their
lives, and we are getting to know one another and making new friends.

Still, many boot campers and friends keep telling me
week-after-week, "Larry, I'm going to come on a hike, I'd really
like to join you. It sounds like fun...BUT". There it is, the "BIG
BUT". Although this has nothing to do with the size of one's
posterior, you can certainly develop a big butt if you keep putting
off things like getting some exercise. Just for the record, hiking
is one of those activities that is truly exercise, but is a lot
more fun than it is hard work.

In any event I thank you as I know you are well intended, but the
truth is there are other things that are more important to some
people than getting out on a Sunday morning with a group of fun,
energetic, like-minded people.

Just remember, in spite of what ever occupies your time currently,
the door remains open and you are always welcome to join us.

To inspire you, I thought I would create a little video from one of
our hikes to show you what you have been missing and perhaps entice
you to break from tradition. Yesterday I took my little "Flip"
video camera along and shot some video clips as we all walked along.

It was a beautiful day, crisp and cool with bright sun, just
perfect for hiking. Our group was only ten people in number. But
it's not the amount of people that matters. Nope, it's "the type"
of people that come to these hikes that makes this pretty much my
favorite time of the week. In my opinion, these individuals have a
certain energy and vitality, an appreciation for the outdoors, they
like getting up and out early to "seize the day", and they like to
meet people and have fun!

Is this you? It may very well be. See what you've been missing?
Consider this email, an invitation or a "tap on the shoulder", or
maybe even a "kick in the pants!"

Watch the video I just put up on You Tube and see if you don't
change your mind about coming on a hike next Sunday.

I hope you'll join us.

Ch-ch-ch-ch-changes!

Congratulations President Obama!

History was made yesterday. Most people agree that we have just
entered a new era in politics and a new era for America. Right now
you are either very optimistic or perhaps concerned that the winds
of change will blow in the wrong direction. Having worked in
corporate America for so many years, there is one thing that I
learned early on.

"Time permeates change."

Everything changes. We get older, things cost more, our kids grow
up, our hair falls out and some body parts begin to yield to
gravitational forces. What are you going to do?

Learn to accept what you cannot change.

But there are other things you can change, and that kind of
change is GOOD!

Take your health for example. You can take complete control over
what you eat, when you eat, how much you eat, where you eat, and
who you eat with. You have complete control over your exercise too!

Maybe you voted for Obama and maybe you voted for McCain. The
important thing is that you made a choice and you committed to it.
That's commendable. Not everything works out the way we plan or
hope it will, but that doesn't mean that we should quit. In fact,
it means just the opposite. It means we should find new ways to
make things work better.

So if your diet isn't working or your nutrition plan isn't working,
don't quit, but seek new and better ways to get the results you are
looking for.

David Bowie said it best:
"Ch-ch-ch-ch-changes. Turn and face the strain."

"But Larry...!"

What is it that makes some people successful while others keep chasing it wondering why achieving the things they want in life are always beyond their reach?

It's not talent.

It's not genius.

Give up?

It's diligence.

People that are successful focus on tasks and do them with "diligence".

Here's the Wikipedia definition.

"Diligence is a zealous and careful nature in one's actions and work. Decisive work ethic. Budgeting one's time; monitoring one's own activities to guard against laziness. Putting forth full concentration in one's work."

If you have obstacles, you might never even get in the game. Here's a common challenge I have heard consistently over the years and it's this:

"But Larry, I don't have the time."

There are some people that literally don't have the time, but most people are simply wasting time. In essence, they value other things. Let me ask you a simple question. Do you ever watch TV at night? Millions do, and why not, there are some very good shows on television. But it could be costing you big time. (And if it's not TV, it could be the internet, video games, etc.)

But isn't watching TV really a reward for all the hard work you do all day? You really do deserve to kick back, grab the remote (if it's available) and lose yourself in a good movie, catch up on your soaps, a sporting event, a cooking show, or learn "What Not To Wear"!

Look, I'm not against TV. But, I am against TV if you watch it for two hours a night and you tell me you have no free time. Even one hour a night is a is costing you, as you could be exercising.

"But Larry, I'm also too tired at night to workout".

I feel for you, I really do. I know it's hard being you. Many of you have challenging careers, take care of kids, take care of parents, own a business, run a home, coach a team, and the list goes on and on. I understand completely, but I'll tell you this.

SO WHAT? That's right, so what?

Everybody has challenges that make them tired at the end of the day. But here's something you may not realize. Everybody has everything in their lives that they value most from the clothes they wear to the cars they drive. If it's a "high value" item, good, or service, you've got it. By "high value" I don't mean high-priced. I mean on a scale of one to ten, the things you value are closer to ten. So if working out at night is not for you, then make sure you go to bed earlier so you can get up earlier, AND WORKOUT!

Yes, this change will be hard and you won't like it, but do it anyway because the benefits outweigh the discomfort. In time, you'll be glad you toughed it out as you'll have more energy and you'll lose weight. And once you make getting up early and exercising a habit, you'll be hard pressed to let it go.

People that are fit may not be wealthy and yet they may make sacrifices to belong to a gym, hire a personal trainer, or come to boot camp.

Why is that?

Because they value their health and they care about the way they look. Well, the way they look naked anyway. (However, some of us do need to watch "What Not To Wear") Quite simply, exercise and nutrition is a higher value priority in some peoples lives.

Now I realize I might be ruffling a few feathers here, but some of you need to know this. If you are struggling with your weight, month after month, year after year, the problem is most likely in the choices you make which is driven by the way you think about the choices you make. A good place to begin is to change the way you think about exercise and nutrition.

"But Larry, I don't like to exercise."

I understand. Exercise is hard work and since you were born a princess, you really should be excused from performing hard work. After all, isn't that what skilled labor is for? Perhap you could hire someone to lift your weights, perform your cardio, and eat correctly for you! (did you catch the sarcasm?)

Before I go on let's make sure you do not have any health related issues. Sometimes people struggle for years and never realize they have an underactive thyroid for example. You might want to consider seeing a medical doctor.

With that disclaimer out of the way, let's assume you are healthy, and you are still struggling for much too long. Nutrition is so often the missing link. Every time you eat something ask yourself this question. Am I bored, upset, just hungry, or am I eating to boost my metabolism and improve my health? Eating is an opportunity to do something healthy, or not. If you are eating extra food for "extra" reasons, you are most likely eating too many calories.

A little planning can go a long way.

When you go to bed at night, do you think about the next day and factor in your exercise routine? Do you have a contingency plan? How do you feel about yourself if you miss a workout? How do you feel about planning your meals? Does it all seem too overwhelming? How often do you find yourself skipping breakfast? How often do you find yourself picking up dinner at Quiznos or Panera Bread? Ouch, I bet I hit a nerve there.

Well, once again you are right on the money. This actually is very challenging.

The fact of the matter, the crux of the biscuit, the very bottom line is this... People that are successful at anything are successful because they are willing to do what other people won't do. They want the end result bad enough that they are willing to change their lives (drum roll please) AND STILL BE UNCOMFORTABLE. (see make sacrifices)

They will skip watching TV (or watch a lot less)
They plan their meals, meetings, work, play, etc.
They exercise daily and factor it in to the day.
They want something bad enough and make sacrifices and stop making excuses.
They write down what they want to achieve.
They educate themselves about whatever it is they want to achieve.
AND THEY LOVE BOOT CAMP! - Sorry, I couldn't resist :-)

No, I can't sugar coat this for you. This is simple, but it's not easy. Most people that travel down the road of health and fitness wander aimlessly. I am just a guide with a map. "Come follow me, I'll show you the way."

I absolutely love it when someone comes along and just gets it. They know that they want to be lean and fit, so they hire me as their coach. They follow the plan they lose fat in record time. Sure it makes me look good as a fitness professional, but truth be told, they deserve all the credit and they are the one's who look great!

Successful people:

Know what they want.
Take action.
Follow through with diligence.
Don't quit.

~~~~~~~~~~~~~~~~~~

Let's start at the beginning. In order to improve your body composition, you need to exercise and eat right. Unfortunately that's just too much of an over simplification. Exercise and eating right means something different to everybody. So I'll do my best to make this easy for you.

I've got two options for boot camp that are both also great deals. You get more value than you pay for. But if you actually follow my plan and incorporate some of these success formula traits at the same time, the results could be worth 1000 times your financial investment.

What you "Value Most" will always determine your decision.

I came to value health and helping people so much that I changed my life and my career to do what makes me happy. Try to imagine what motivated me. I'll tell you this, it wasn't inspiration, it was desperation, massive doses of it too. There were literally dozens of reasons why I needed to change my life. It didn't happen over night. It's been a seven year journey since I had the first thought when I connected with my passion for fitness.

Decide what you want to change in your life and go for it.

Don't worry about getting it perfect, just get it going!

Boot Camp or an Orgasm? 5 Things You Can Do To Feel Better Right Now!

Okay, that's a thought provoking title, and photo come top think of it. But I'll bet you are either laughing or blushing right now. Stay with me and I'll make my point.

The two things on everyone's minds lately is the economy and the upcoming presidential election. It seems that the two events ares strongly linked together in that many blame our current administration for getting us into this economic mess, and many are choosing a candidate based on the belief that the next administration will get us out. I have my opinions, but I'm not going to take up your time expressing my political views.

What I am interested in is how the present climate effects you emotionally and physically. Let's face it, this problem is too big for any of to solve and in many ways we feel victimized and even a lack of control. Whether it's the price of gas or a spiraling stock market, it's out of our control and that is just something we have to deal with. Perhaps you've been affected by the economy personally, or you are reacting to the present state of things and have changed your spending habits. Perhaps you feel "off" in a way you can't quite put your finger on.

There's no question about it, we are a nation in a funk of sorts and we don't know what the future holds. If we haven't personally been affected by the losses in the stock market, then we can possibly feel a sense that things could get worse and that it's only a matter of time before our own portfolios and businesses are impacted to a greater degree.

I can't fix the economy, but I can help you with how to manage your stress. I believe we have absolutely no control over what happens to us in life. But we have complete control over how we respond to people and circumstances. It all boils down to the choices we make. And if ever there was a time to be aware of the choices we make, it's now.

Now more than ever is the time to take care of yourself. There are so many "little things" you can do everyday that can have a dynamic impact on your health and mental outlook. And you know what? These are the same things we should be doing anyway. Here's a few to remind you.

Eat Healthy Foods:
Drink plenty of water.
Eliminate sugary foods.
Get a good night's sleep.
Eat smaller meals five to six times a day.
Eat more fruits and vegetables.

CHANGE YOUR MENTAL STATE

The best way to change your mental state is to do something that triggers endorphins. Endorphins are neurotransmitters produced in the brain by the pituitary gland and the hypothalamus. They can induce an elated feeling, which can last up to 12 hours for some people and are also a natural pain killer.

There are many ways to get the body to produce endorphins. Here's a few to consider.

1) Think Positive Thoughts:
The power of positive thinking has been very effective in helping to elevate mood. Some times its a conscious process and other times it's not like in a drug test where a placebo is used. If people "believe" that something is helpful, it often works. That's a direct result of the power of positive thinking, which can release endorphins that may actually ease pain even if a medication is physically ineffective. So keep a positive outlook and don't let your brain play out doom and gloom scenarios. Try reading the comics instead of the obituaries!

2) Eat Chocolate:
This one won't help your waistline if you get carried away, but cocoa beans are a food that is close being a drug. Eating dark chocolate can trigger endorphins in the brain and make you feel better. If it's your waistline you are watching try these, they're my personal favorite. IsaDelight Chocolates

3) Have an Orgasm:
It's true, having an orgasm is a great way to get a rush of endorphins. In comparison, you may have to run for an hour to get a runner's high, depending on your body. Sex is less effort. (And, ahem, much more fun.)

4) Laugh a Little:
Ever hear the phrase "Laughter is the best medicine"? In addition to changing your emotional state in the moment, laughter produces endorphins that will increase your immune function and make you more resistant to disease. So go to a comedy club, or actually take time to read those "annoying" joke emails you receive every day.

5) Work out
People who jog regularly often talk about a "runner's high," which is a release of endorphins that happens when they hit a certain point in their workout. Overall, exercise has been proven to enhance mood. I can tell you from my own experience after working with thousands of people over the last ten years that there is quite often a huge difference in the way people feel when they start a workout with me and when they leave.

Exercise is my passion and one of the key things it has always provided is a "physical exit to release stress". I can't tell you how much that has helped me personally through some tough times in my life. Of all of these recommendations, this is the grandaddy of them all.

I can tell you a joke, give you a piece of chocolate, fill your brain with positive ideas, and give your body a great workout. Well, that's four out of five things you can get out of boot camp. As for having an orgasm, we'll leave that one up to you.

What's Exercise Costing You?

First let me set the record straight that I am not writing this post to make fun of Nintendo's Wii Fit program. Instead, I want to I simply make you stop and think about it in a different context. Consider the fact that Nintendo is first and foremost a huge corporation that manufactures electronic products that entertain. I'm willing to wager they created and launched Wii Fit because their research proved it would be a hot seller and "make money". And they were right.

I think it is important to point out that unlike other companies Nintendo is not a health and fitness company. They have jumped on the fitness bandwagon and created Wii Fit for people who are looking for fun ways to work out. Basically, there's nothing wrong with that. It's a great idea, especially if it gets you to exercise more often, and there's nothing wrong with exercise being fun. But is this the kind of exercise we need, and is it effective?

In my opinion, Wii Fit is highly unlikely to provide enough stimulus to the body to build lean muscle and improve your body composition.

I've seen evidence that the Wii Fit is doing well with the seniors market. That makes sense to me and seems reasonable as the older we get and the more de-conditioned we become, having a device like the Wii is perhaps a good choice to get senior citizens to move their bodies. Sadly though, Nintendo is not marketing specifically to the senior market. They are marketing to everyone.

I'm sure people of all ages are playing with Wii Fit. If it's entertainment and fun you seek then have a blast. But if its a leaner more muscular body you are looking for then Wii Fit will simply not get the job done and you will have spent money and wasted countless hours of your precious time and not achieve the results you were hoping for.

I think it's safe to say that this video is a pretty good example of "What NOT to do" when it comes to implementing an effective, fat loss routine.

Great points about this video -

There is no “video game” solution that has been designed with your best interest in mind.

Do not lose sight of the fact that this is a hugely successful gaming company.

And just like we have seen many examples in the Food Manufacturing industry - money is the #1 priority.

With rising obesity rates, what better product to create - especially when video games have been blamed for the reason our children are suffering from weight gain.

I conducted a little research into Wii Fit and I came across this interesting statement:

This statement was made in regard to the release of Wii Fit in America

~~~

Nintendo has shipped approximately 500,000 copies of Wii Fit to North America, and about 2 million units to Europe. By sending four times as many units to Europe, they are maximizing profits, which at the moment are pretty incredible.

Besides, it’s not as if those American waistlines are going anywhere anytime soon. “They know that Americans will be just as fat a few months from now when Nintendo will have more units available,” Pachter said.

~~~

Really makes you reconsider, right?

Taking responsibility for our health and fitness - and most importantly the health and fitness of our children - requires not just the know-how but also the ability to recognize trends like these and taking a moment THINK about the consequences of relying on them as THE solution.

Disclaimer:
If you choose to use the Wii Fit - please do so for entertainment purposes. You simply cannot get an effective fat burning resistance training and interval session out of playing a game in front of your TV. This is just something Fun to do in Moderation.

Like the video sarcastically points out - which I love - there simply is no substitute for getting OUTSIDE, moving freely, breathing the fresh air, soaking up the sunshine, appreciating life - real life.

Do you remember what REAL play was like?

I want you to consider adding some "back yard" activities you can do with your family. Have a catch with a baseball or a Frisbee, go for a walk in your neighbor hood "as a family" and make it an after-supper ritual. Ride your bikes together. There are many simple things you can do if you use your imagination. I have tried lacrosse and now practice with my son Jake. The best part is "I suck at lacrosse", so I am always running after the ball I couldn't catch!

There simply is no substitute for these types of experiences.

Wrap Up

Well if you have an extra $100 (depending on where you live) and wish to add to the entertainment center - go for it. I am not at all saying there is zero benefit to some of the offerings Wii Fit packages up for you.

However, if you find that you - and more importantly your children - are spending more time in front of the TV than you are getting outside, reading a book, taking or playing with your loved ones - then please reconsider this approach.

Bottom Line: The solution to our health and fitness needs is not found by spending hours in front of our TV each day.

What do YOU think?

Sunday morning hike in the rain

One thing is certain, the weather did not cooperate this morning. The last report I saw said the rain was supposed to move out by today. When we arrived at the park it was overcast and not raining. But as fate would have it, just as we were getting started with the nutrition lesson, it began to rain. I started to speak faster so we could get to the hike. I even moved us over to the park bulletin board that had a small overhead canopy which provided a bit of shelter from the rain. It wasn't raining hard so we set out and hit the trail. But that quickly changed!

Those that showed up this morning are real troopers. No one complained about the rain, and I think most of us felt like kids jumping in puddles, thrilled to get splashed. I did make one very important observation. The rain made the trail a lot more challenging . The trails are hilly, and with wet rocks and wet moss covered logs to walk over, it added an opportunity to easily slip and get hurt. Fortunately, no one did.

We had one "brand new" visitor today, and I don't think she was prepared physically for this hike, especially in the rain. Also, I think the trails were a lot more challenging than she expected. I was impressed as she was very resourceful and quickly fashioned a "walking stick" from a tree branch she found in the woods. I spoke to her as we walked and asked her if she'd come back again. This was a "not so great" first-time experience. I encouraged her to come back and try this again on a dry day. We really have a fun time. I hope she does.

To make matters worse, her sneaker's sole came apart and was flapping at the front of her shoe where it was still attached at the toe. She had no rain gear and she wasn't alone. We were all pretty well soaked to the skin by the end of our 3.6 mile trek.

One of the things I personally enjoy is talking with people as we hike. We walked and talked, touching on the subjects that are on most people's minds, namely our nation's financial crisis and the upcoming presidential election. Good stuff.

We actually wrapped up on time and afterwards three of us met up at Dunkin Donuts for coffee. I don't drink coffee very often, but this cup was sooo good after being soaked to the skin. The conversation continued and we all enjoyed the spontaneity of the moment.

So what does all of this have to do with health? It has everything to do with health!!

Part of being healthy is finding activities you like to do, so that you'll do them and do them more often. Getting together with other like-minded people makes activities a lot more fun. Not only do we meet to hike and get some exercise, but being social is important too as it makes us feel connected and this makes us feel good. Feeling good is a very healthy state of mind wouldn't you agree?

Some of our hikers are not in the Body Basics Boot Camps program ( I know, can you imagine?) For those that are not in boot camp, or any exercise program for that matter, the hikes provide everyone with a great fat-burning workout.

If you are an avid exerciser, the hikes provide you with an "extra" workout. If you are not an exerciser at all, the hikes provide a means for which you can gage your current level of fitness and then find/create opportunities to get more exercise during the week.

If you live locally in Central New Jersey, please join us! I've set up a group on MeetUp.com called "Body Basics Boot Camps Hiking Group".

And if you don't live locally, consider finding a group or starting your own group around one of your favorite activities.

Exercise hurts so good

This week was a good one for workouts. I introduced a "300 Style" workout and got some terrific feedback from boot campers. The "feedback" was in the form of ..."name a body part" followed by, IS KILLING ME! Believe it or not that's a compliment!

I often wonder what it is about us crazy exercise "enthusiasts" that we enjoy sore muscles. Actually it's more of a love-hate relationship for me. Having sore muscles let's me know that I pushed myself hard enough to know that my muscles were stimulated and sufficiently overloaded. This means more calories burned and lean muscle growth. That's the love part.

The hate part is the pain I feel after a heavy squat workout, where my legs and butt are punished to the point where just trying to get up from a chair (or the toilet for that matter) is painful. I know you are laughing with me, right?

Still, I believe the love part wins out. I think it's because our brains rationalize the pain we feel after exercise as the price we have to pay for letting our bodies get out of shape. It's also the price we have to pay to "earn" our improved shapely physique. It's not a conscious process, we just accept it as part of the deal.

Of course there are many people who don't like the muscular discomfort and quit. Personally, I feel for these individuals. I know if they just hang in there for a few weeks, they'll be so very glad they did. The benefits are so worth it. If you are one of those people and you are reading this, please try again. Just start more slowly and progress gradually. It's the too much, too soon exercisers that often give up. And can you really blame them? The limbic part of the brain codes anything that is new and different as "bad and wrong". What follows is the brain equates exercise with pain, and well, you know how this story ends. It saddens me when I see people who have passed through boot camp. They come for one session expecting miracles and then just give up. I know, because I often see some of these individuals around town months later and they are often, well, a lot fatter.

Another thing I've noticed is that we like to share our pain with others. It's cool to let others know we hurt too! No one likes to hurt alone, and more importantly no one likes the person who kicks it hard and doesn't hurt at all. What's with that? I guess we all secretly want to be one of those fortunate few. Hey, if you were thinking that person is me, guess again! To prove my point, we often have a week off in between each boot camp, right? Well, I use that week to organize, write, work on marketing, follow up phone calls, etc., and I rarely work out. After just one week off, I can feel the effects of my workouts when the next boot camp starts. In only a week!

But what does it mean to you? Care to comment? By all means please do!

Working for a "Loving"

As many of you know last weekend I was in Stamford, CT at the Ryan Lee Boot Camp fitness conference. To say it was amazing is an understatement. My head is still spinning and my batteries are fully charged as my passion is renewed as my for what I do for a "loving". I actually look forward to Monday mornings and if you do too, then you are also one of the lucky ones. I'm not embarrassed to say it. I love my work. I love helping and working with people. Well, this weekend I met a man who inspired me as he inspires thousands of people around the globe.

I've known about Brian Grasso for over two years. I've been reading Brian's newsletters and blog for over a year and I just had the opportunity to meet him and hear him deliver the keynote address at the conference. Brian Grasso is the CEO and the driving force behind the IYCA, (International Youth Conditioning Association) and he is passionate about many things, but two that are at the top of his list are youth fitness and athletic development. After meeting other IYCA Coach's and Brian, I am even more fired up to be involved with this great organization as I am completing a training certification with the IYCA.

Uncharacteristically, the topic of the keynote was about "How to create your optimal life". So I wanted to share a brief recap with you about what Brian discussed. Think about it and internalize what he is saying. It may just inspire you in ways you've yet to experience -

:: Living an optimal life is easy, but we let extrinsic factors of doubt and negativity
penetrate too often.

:: Most live lives of quiet desperation. They want so much more for themselves, but never
go after what they truly desire. Don't take your songs of desire to the grave with you.

O.K… So here they are in Brian Grasso's own words….

Point 1 -

Follow Principles not Values

I take this from the work of Stephen Covey in the 8th Habit. We too often measure our success by the ‘values’ of a situation.

How much weight did we lose?

How much money do we make?

How many ‘A’ grades did we get on our report card?

These are the items that most of us chase, but they are superfiscial and seldom
give us depth or a sincere appreciation for life.

Rather than following or pursuing the ‘values’ in life, go after the principles of
a situation.

What makes you feel good?

Whatever it is, do that.

Money will come.

Pounds will drop.

Good grades will happen.

All we have to do is pursue our desires with conviction.

The secondary factors I mentioned above will come on their own…

Point 2 -

Sawubona

This is a Zulu word that technically means ‘hello’.

But it has a much deeper meaning than that.

The literal translation is ‘I See You’ and is used as a formal greeting when
seeing friends or family.

And I love the concept.

We are so loose with language in our society.

Think about what you say when you pass a friend along the street…

"Hey!"

"What’s Up?"

"How You Doing?"

Informal. Lacking passion. Do you even really care about what the answer is?

Sawubona is a word I’ve come to embrace as having a deeper meaning.

"I See You"

I’m paying attention. My focus in on you.

I find that very powerful.

But here’s the real point of that word as far as I’m concerned.

I’ve learned to say it to myself.

Do you really know that person you see when looking in the mirror each morning?

Have you truly connected with yourself and understand who you are, where your
passions lie and what you want in life?

Give it a try sometime…

Point 3 -

Don’t Think - Create Habits

Thoughts don’t become things.

They don’t translate into tangibility unless they are converted.

Powerful thoughts or images you may have for yourself or your life will only
become real if you start creating daily habits around making them so.

This is one of the major limitations people have in our society.

They imagine and ‘dream’ of large scale things for themselves, but keep them
as nothing more than thoughts.

If you truly want to live your dreams, than start creating daily habits around making
them so.

This will change your life forever…

So those are my own personal success habits.

Can You Think Your Way Thin?

The most essential step you can take to achieve amazing fat loss success is…..Goal Setting.

Seems that in almost every reply I state this in, to women who are desperate to know what they must do to succeed - there is a sudden sense of feeling deflated.

“You mean there is no tummy tightening, metabolism stoking workout that will put me on the fast track?”

Nope. In fact this is exactly how the Isagenix Nutritional Cleansing system begins. You must establish your goals and create a mindset programed for success. This precedes the nutrition section and the workout plans.

If this is still an area you feel you struggle with, then I have the Ultimate Solution for You.

For those of you who have been here a while, you know Dax Moy. For
those of you who are new - you MUST meet him and at the very LEAST take
a moment to listen to his inspiring and motivating voice…

=>Meet Dax Here<=

Well a portion of my weekend entailed spending time with this amazing man…and it was his BIRTHDAY!

Yes, Happy Birthday Dax! 38 Years Young!

Well Dax is relaunching is super powerful, newly revised, Goal Achievement Program-

The Magic Hundred - yes partly in celebration of his birthday, but also because today - September 22nd marks the 100 day countdown to the New year!

Just 100 days left in 2008 to achieve your goals for the year!
Of course Dax goes into great details of what this entails, but here is a quick overview.

The Magic Hundred will show you how to change your mindset, set your goals, and achieve them.

But it’s not just about setting goals for weight. The Magic Hundred forces you to improve your entire life.

Just to clarify…The Magic Hundred is a goal-achieving program (not just a goal setting program!). It’s really the first program I’ve come across that gets you focused on taking action in an organized and persistent manner to help you get things DONE. Not just planned or started, but actually DONE.

It’s a very cool system, because Dax follows up with short audio clips of instructions and inspiration for you everyday to keep you on track.

I promise you’ll accomplish more in the next 100 days than in any other 100 day period of your life with this approach. I cannot even begin to tell you what it has done for me.

First used about 12 months ago and Patrick and I sit down every “quarter” to create a new Magic Hundred. No, we do not always get all 100 goal DONE - but what we DO accomplish has set us up to achieve more than we could have ever imagined in such a short period of time.

Do give it a look if this at all resonates with you.

Here’s a list of all the bonuses too…

From Dax:

* I’m going to give you the 100-page workbook that will guide you step
by step through the entire goal setting to goal getting process,
insuring that no stone is left unturned in your journey towards success.

* I’m going to give you a FREE 30 day trial of my newest Magic Hundred
software program, allowing you to list grade and track each of your
Magic Hundred goals, monitor your daily action tasks, store
motivational images and much, much more…

* I’m going to give you 12 mp3 audio lessons that you can listen to
whenever you want to and wherever you are to keep the principles at the
top of your mind.

* I’m going to give you access to my MAGIC 100 teleseminars where I’ll
go into even greater depth and answer your questions about how to get
more from the program.

* I’m going to send you a specially written email message every single
day for 100 days to help keep you on track and focused on achieving
everything you set out to achieve.

The Magic Hundred The perfect compliment to your fat loss system.

Imagine what you can achieve in the next 100 days with Dax as your coach!

What The New "Low-Carb" Study REALLY Says

When it comes to fat loss, Tom Venuto is truly an internationally known expert and foremost authority. Enjoy the article.
-LW


By Tom Venuto, NSCA-CPT, CSCS

www.BurnTheFat.com

A news media feeding frenzy erupted recently when a new diet study broke in the New England Journal of Medicine (NEJM). Almost all the reporters got it wrong, wrong WRONG! So did most of the gloating low carb forumites and bloggers. Come to think of it, almost everyone interpreted this study wrong. Some valuable insights came out of this study, but almost everyone missed them because they were too busy believing what the news said or defending their own cherished belief systems …

The new study, titled, “Weight Loss With a Low-Carbohydrate, Mediterranean, or Low-Fat Diet” was published in The New England Journal of Medicine (NEJM) in issue 359, number 3.

I quickly read the full text of the research paper the day it was published. Then, I shook my head in dismay as I scanned the news headlines. I found it amusing that the media turned this into a three ring circus, putting a misleading “low carb versus high carb,” “Atkins vindicated” or “Diet wars” spin on the story. But that’s mainstream journalism for you, right? Gotta sell those papers!

Just look at some of these headlines:

“Study Tips Scales in Atkins Diets Favor: Low Carb Regimen Better Than Low Fat Diet For Weight And Cholesterol, Major Study Shows. “

“Low-Carb and Low-Fat Diets Face Off “ “The Never-Ending Diet Wars” “Low Carb Beats Low Fat in Diet Duel.” “Atkins Diet is Safe and Far More Effective Than a Low-Fat One, Study Says” “Unrestricted Low-Carb Diet Wins Hands Down” Some of these headlines are hilarious! I wonder if any of these reporters actually read the whole study. Geez. Is it too much trouble to read 13 pages before you write a story that will be read by millions of already confused people suffering the pain and frustration of obesity?

Here’s a quick look at the study design.

The low fat restricted calorie diet was based on American Heart Association guidelines. Calorie intake was set at 1500 for women, 1800 a day for men with 30% of calories from fat, and only 10% from saturated fat. Participants were instructed to eat low fat grains, vegetables, fruits and legumes and to limit their consumption of additional fats, sweets and high fat snacks.

The Mediterranean diet group was placed on a moderate fat, restricted calorie program rich in vegetables and low in red meat, with poultry and fish replacing beef and lamb. Energy intake was restricted to 1500 calories per day for women and 1800 calories per day for men with a goal of no more than 35% of calorie from fat. Added fat came mostly from nuts and olive oil.

The low carb diet was a non-restricted calorie plan aimed at providing 20 grams of carbs per day for the 2 month induction phase with a gradual increase to 120 grams per day to maintain the weight loss. Intakes of total calories, protein and fat were not limited. However, the participants were counseled to choose vegetarian sources of protein (more on that bizarre-twist shortly).

The study subjects were mostly male (86%), overweight (BMI 31) and middle age (mean age 52)

Here were the study results:

There were some health improvements in cholesterol, blood pressure and other parameters in the Mediterranean and low carb group that bested the high carb group. That was the focus of many articles and discussions that appeared on the net this week. However, I’d like to focus on the weight loss aspect as I’m not a medical doctor and fat loss is the primary subject matter of this website. All three groups lost weight. The low carb group lost 5.5 kilos, the Mediterranean group lost 4.6 kilos and the low fat group lost 3.3 kilograms…. IN TWO YEARS! Whoopee!

My conclusion would be that the results were similar and that none of the diets worked very well over the long term!

Amanda Gardner of the US News and World Report Health Day was one of the few reporters who got it right:

“Diet plans produce similar results: Study finds Mediterranean and low-carb diets work just as well as low fat ones.”

Tara Parker-Pope of the New York Times also came close with her headline:

“Long term diet study suggests success is hard to come by: In a tightly controlled experiment, obese people lost an average of just 6 to 10 pounds over two years.”

Even this headline wasn’t 100% accurate. The study was HARDLY tightly controlled. Tightly controlled means metabolic ward studies where the researchers actually count and control the calorie intake.

The problem is, you can’t lock people in a hospital or research center ward for two years. So in this study, they used a food frequency questionnaire. Sure, like we believe what people report about their eating habits at restaurants and at home behind closed doors! BWAHAHAHAHAHAHAHAHA!

“No! I swear Dr. Schwarzfuchs! I swear I didn’t eat those donuts over the weekend! I stayed on my Mediterranean diet. Honest!”

One of the most firmly established facts in dietetics research is that almost everyone underreports their food intake BADLY, sometimes by as much as 50%. I’m not saying everyone “lies,” they just forget or don’t know. In fact, this underreporting of calorie intake is such a huge problem that it makes obesity research very difficult to do and conclusions difficult to draw from free-living studies. Another blunder in the news reports is that this study didn’t really follow Atkins diet parameters OR even the traditional low fat diet for that matter, so it’s not an “Atkin’s versus Ornish” showdown at all. If you actually take the time to read the full text of the research paper it doesn’t say ANYTHING like, “Atkins is the best after all.” That’s the spin that some of the news media cooked up (and what the Atkins foundation was hoping for). It says, “The diet was based on the Atkins diet.” However, the sentence right before that says, “The participants were counseled to choose vegetarian sources of fat and protein.” Vegetarian Atkins? The chart on page 236 says the low carb diet provided 40% of calories from carbs at 6, 12 and 24 months. If I’m reading that data properly, then the only low carb period was a brief induction phase in the very beginning. Does that sound like Atkins? 40% carb sounds more like the Zone diet or my own Burn The Fat program to me.

The Atkins Foundation, which partially supported this study, told reporters, “We feel vindicated.” HA! They should have paid the reporters and told the researchers they felt ripped off and they wanted a refund for misuse of their research grant!

After carefully reading the full text of this study, there are many interesting findings we could talk about, from the differences in results between men and women to the improvements in health markers. Here’s what the study really says that stood out to me. It’s what I would have talked about if the newspapers or TV stations had called me:

1. “Mediterranean and low carb diets may be effective alternatives to low-fat diets.”

I can agree completely with that statement. All three diets created a calorie deficit. All three groups lost weight. Low carb lost a little more, which is the usual finding because low carb diets often control appetite and calorie intake automatically (you eat less even if you don’t count calories). Also, if body composition is not indicated, there’s an initial water weight loss that makes low carb diets look more effective in the very early stages.

2. “Personal preferences and metabolic considerations might inform individualized tailoring of dietary interventions.”

Absolutely! Nutrition should be individualized based on goals, health status, body type, activity level and numerous other factors. Different people have different phenotypes. Some people are more predisposed to thrive on a low carb approach. Others feel like crap on low carbs and do better with more carbs or a middle of the road approach. Those who dogmatically follow and defend one type of diet or the other are only handcuffing themselves by limiting their options. Iris Shai, a researcher in the study said, “We can’t rely on one diet fits all.” Hmm, far cry from “Atkins wins hands down,” wouldn’t you say?

3. “The rate of adherence to a study diet was 95.4% at 1 year and 84.6% at 2 years.”

THIS was the part of most interest to me. When I read this, immediately I could have cared less about the silly low carb versus high carb wars that the news reporters were jumping on. I wanted to know WHY the subjects were able to stick with it so well. Of course, that’s boring stuff to journalists… adherence? What does that word mean anyway? Yawn - not interesting enough for prime time, I guess. But it was interesting to me, and I hope YOU pay attention to what I found. The authors of the study wrote:

“This trial suggests a model that might be applied more broadly in the workplace. Using the employer as a health coach could be an effective way to improve health. The model of group intervention with the use of dietary group sessions, spousal support, food labels, and monthly weighing in the workplace within the framework of a health promotion campaign might yield weight reduction and long term health benefits.”

Hmmmmm, lets see: * Dietician coaching
* Group meetings
* Motivational phone calls
* Spousal support
* Workplace monitoring (corporate health program)
* Food labels - calorie monitoring
* Weigh-ins (required and monitored)

Wow, everything helpful to long term fat loss that sticks. Can you say, ACCOUNTABILITY? These factors help explain the better adherence.

By the way, the adherence rate for the low carb group was the lowest.

90.4% in low fat group
85.3% in the Mediterranean group
78% in the low carb group

Here’s the bottom line, the way I see it:

First, please, please, please learn how to find and read primary research and take the news media stories with a grain of salt. If you want to know who died, what burned down or what hurricane is coming, tune in to the news – they do a GREAT job at that. If you want to know how to lose weight or improve your health, look up the original research papers instead of taking second hand information at face value.

Second, those who prefer a low carb approach; more power to them. Most studies, this one included, show at the very least that low carb is an option and it’s not necessarily an unhealthy one if done intelligently. I also have no qualms with someone claiming that low carb diets are slightly more effective for weight loss, especially in the short term, free living situations. Is low carb superior for fat loss in the long haul? That’s STILL highly debatable. It’s probably superior for some people, but not for others.

Third, low carb people, listen up! Even if low carb is superior, that doesn’t mean calories don’t count. Deny this at your own peril. In fact, this study shows the reverse. The low carb group was in a larger negative energy balance than the high carb and Mediterranean group (according to the data published in this paper), which easily explains the greater weight loss. Posting the calories contained in foods in the cafeteria may have improved the results and helped with compliance in all groups.

When energy intake is matched calorie for calorie, the advantage of a low carb diet shrinks or disappears. For most people, low carb is a hunger management or calorie control weight loss advantage, not metabolic magic (sorry, no magic folks!)

Fourth, choose the nutrition program that’s most appropriate for your personal preferences, your current health condition, your genetics (or phenotype) and most important of all… the one you can stick with. Then tend your own garden instead of wasting time criticizing how the other guy is eating. Your results will speak for themselves in the end. Take your shirt off and show us.

If I were forced to choose only one approach (and thank god I’m not), I would recommend avoiding the extremes of very low carb or very low fat or very high fat or very high carbs. Balance makes the most sense to me, and the research suggests that this helps produce the highest compliance rate. That’s not rocket science either, it’s common sense. If you have a serious fat loss goal, as when I compete in bodybuilding, then a further reduction in carbs and increase in protein makes perfect sense to me as a peaking diet. If an extremely low or extremely high carb diet worked for you, great. But generalizing your experience to the entire rest of the world makes no sense. Arguing from extremes is the weakest form of argument. The reason I have THREE nutrition plans (three phases) in my own fat loss program is because programs with flexibility and room for individualization beat the others hands down in the long term. In fact, I wrote an entire chapter in my e-book about unique body types, how to determine yours and how to individualize your nutrition – it’s THAT important. If you have more choices, you have more power. The people who are shackled by dogma and narrow thinking are stuck. They also risk missing what’s really important. Things like:

Personalization
Adherence
Long-term Maintenance
Accountability
Social Support

and…

CALORIES!

Train hard and expect success,

Tom Venuto CSCS, NSCA-CPT
Fat Loss Coach
www.BurnTheFat.com

What's The Deal With "Net Carbs"?

Just a short time ago, making a choice at the sandwich shop was fairly simple - do you want white or whole grain bread? Turkey or tuna? Extra mayo or not? But today? Now we're asked if we want bread with that sandwich! And the new low-carb craze leaves many of us more than challenged. What does 'net carbs' actually mean? How about 'Net Impact Carbs?'

Counting net carbs is based on the premise that certain carbohydrates contribute to increased blood glucose (sugar) levels, while others do not. It's safe to say that not all carbs are created equally.

Low carb diets (such as the Atkins diet) consider fiber, sugar alcohols, (e.g., sorbitol, xylitol, mannitol, maltitol, isomalt, erythritol), glycerine, or sugar substitutes, and other carbohydrates to be"non-impact carbs," meaning that our bodies can't metabolize or use them, so they simply don't count. "Net carbs" are calculated by taking total carbohydrate grams and subtracting those from fiber and sugar alcohol. The remaining carbs are considered the given product's NET carbs.

Example: Here's how a typical low carbohydrate candy bar figures
its net carbohydrates:

25 g total carbohydrate - 11 g fiber - 3 g sugar alcohol -
9 g glycerine = 2 net carbs

Keep in mind, however, that just because something is lower in carbohydrates, it's not necessarily lower in calories. Sometimes carbohydrates are replaced with protein or fat, which may actually increase the calorie content. The low carbohydrate candy bar example contains 220 calories, only 10 less than a similar, regular (and probably better-tasting) candy bar!

The FDA has classified certain types of carbs called "polyols" as Sugar alcohols. As they don't raise blood sugar to the same degree as regular carbs, food manufacturers have been able to come up with creative language marketing, such as "Net Carbs".

It confuses me too! Just know that labels don't tell the whole truth. Most people are consuming foods and they are unaware of just how much fatter they are getting as a result.

My advice is to learn to read food labels. What matters is that we educate ourselves and realize once and for all that most foods are manufactured for profit and not for health.

Bottom line, "Net Carbs" is definitley not what it seems. The sugar alcohols are still carbs and although have less of an impact on blood sugar, it's not "no impact". Think of it like "decaf" coffee. It's not called "no caf", it's just "less caf". I don't know about you, but decafeinated coffee still keeps me awake at night.

Press on!
Larry Wasserman

You Might Be On You Tube!

Hi All!

I just added a new video about our boot camp on You Tube.
Take a moment to see if you are in the video and then share
it with your friends!

Enjoy,
Larry

Here's the link

http://www.youtube.com/watch?v=ZsjGCI3jk84

Chunk It!

Hi All!

We had beautiful weather on Sunday and a great first hike for this Coaching Group. Other than Chimney Rock Road being closed which caused Emily to run late, it was truly a perfect day. Linda, we missed you!

I spoke for a few moments in the parking lot about what "coaching" is and how I hope to help you grow. I'm a good speaker, but I'm a much better writer, so here's a more complete description on the topic.

If there's one thing I've learned in life it's that we all face challenges that seem difficult. It's this perception that either prevents us from starting, finishing, or not doing well. It doesn't matter what the challenge is, it just seems like we are in over our heads, or maybe it's just very unappealing and makes us uncomfortable.

I have discovered a technique that pretty much works every time. If you follow this advice, you will not only become more productive, you will accomplish things that at one time seemed impossible. Want to know my secret?

CHUNK IT! That's just a simple way to remember to take a large project, or anything that seems like it's too big to manage and break it down into manageable chunks. Large projects become a series of smaller tasks that are "doable". In this way progress is made and you feel empowered. That's a great feeling. It's how we earn our self esteem and grow.

Take this coaching course for example. I've presented the material and I've explained that this first week was going to challenge you and that you might be uncomfortable. It's the process of being uncomfortable that helps us grow. We call it "leaving your comfort zone."

The three tasks I've presented to for this week are:

1.Posting your head shot to the Club site.
2.Take your measurements and sending them to me in an MS Word file.
3. Start or respond to a discussion on the site.

If you had to give yourself a grade, how did you do?
If "I" had to give you a grade, how did you do?

The point is some of you did and some of you didn't follow through. This message is for those of you who didn't follow through. These aren't difficult. They all require you to manage your time and focus on the task at hand. By not following through you become less involved in the process. It also shows me who will struggle with getting good results with the cleanse program and who won't.

My objective isn't to make your life more difficult, it's to teach you! If what you say is true,,,

"I am serious about changing my health"

"I am 100% committed to getting good results"

"I am coachable"

then you should have no problem following through on these tasks. Let's put these in a different context for a minute. Suppose you paid me $1000 cash for this coaching program. Would you be more inclined to get these tasks completed? You might, simply because of the perceived value.

For what it's worth, I'm coaching you as if you did pay for my time and I want each and everyone of you to get awesome results. But I can't do the work for you. All I can do is assess what I see. If I get your measurements, see your photo, and read your posts, I have something to work with.

If you don't think this is important enough for you to have to participate, then simply understand this. Your health and weight loss results may be directly proportional to the effort you put into this program.

Look, I know you are busy. We're ALL busy! That's no longer an excuse or a good reason. It simply means that you value other things. I apologize if I'm a bit in your face here, but some of you need to know this. The only reason a person doesn't have the time for something is because they are doing something else with that time. The question is are you being completely honest about how you use your time? If you are watching television at night, then that would be an example of valuing other things and not using your time well.

You ARE Amazing!

That's right, you are. I believe that each and every one of you can accomplish anything you put your mind to. In fact, you do it every day, day-in and day-out. But I want to help you be even more amazing and accomplish something that has eluded you for some time. I want to help you once and for all learn how to manage your weight.

So how does posting to a website help you manage your weight? It doesn't. But if you figure out that these tasks are designed to push you out of your comfort zone and get you to take action in an area that is uncomfortable, you will grow.

Exercise and diet are no different. The same reasons you haven't been successful is that depending on how much extra weight you are carrying, how unhappy you are with yourself is also directly proportional to the amount of time you invest in yourself. We all have to get to a point where we are unhappy and be honest with ourselves. No one else is responsible for us putting on extra weight. We got ourselves into this state of health and we can get ourselves out of this once we commit and do what it takes.

Another way to look at this is, "What simple tasks are you doing everyday to help you move towards your goals?" It's a matter of learning what to do and then do it without excuses. We're not talking about time consuming monumental tasks. For some it's about beginning each day with breakfast. Other simple tasks are: drinking water, planning a meal or two for the day, having our shakes and snacks at the appropriate times, NOT missing a meal is also an important task.

Now go back and post your head shot on the site if you haven't done so. Make sure you log onto the Club Clean and Lean site daily or even several times a day to find out what is going on. Please start a discussion and write, write, write! Grammar and spelling aren't being graded, just do the best you can. And please clear your schedule to come to the hikes on Sunday mornings.

It's now week two. Let's make some great progress.

Press on!
Larry Wasserman