Get Fit Today

826_nGet Fit Today

Are you interested in losing weight and getting fit? Well it may be simpler than you think. With a few tips and a positive attitude you could be on your way to a healthy and happy lifestyle. You can do it!

There are many different ways and theories to getting fit. One thing is for sure, nothing feels better than being fit and healthy. It is a road that is well worth it in the end. It is relatively simple to do and can change your entire outlook on life.

The real key to getting fit is diet and exercise. These two things work in harmony to get you to a better you. Starting on this road can really help you to feel better about yourself and to have a more positive outlook on life. You have the ability to get started today.

Diet is 100% of getting in shape. Exercise is 100% of getting in shape and they both compliment each other and are BOTH required to succeed in better fitness and health.  It is so important. Our diet, or the food we put in our bodies can make a huge difference in every aspect of our lives.

They say that what we eat is what we are. So do you want to be fast, cheap, and easy? It seems that in the world we live in that is the norm. Whatever is easiest is what we will do. The truth is, with that mindset you can never be successful in getting in shape. You have to break out of your old habits.

Eating healthy starts with getting rid of the bad stuff that you are eating now. Things like processed foods and fatty fried foods can really hold us back and be a huge detriment to our health.

To start eating healthy can be done in steps. If we start with trying to add a salad a day. Or even some fresh fruits or veggies this alone can make a difference. Even adding a protein smoothie can help in a big way.

Cutting out processed and unnecessary sugar is an important step. Soda in particular is a huge culprit in weight gain. This is not good for us.

We should look for sugar in more natural and healthy ways. Stevia is a delicious natural sweetener. It is not one of those so-called “diet” sugars. It tastes delicious. Fruits can be another way to get our sweet tooth under control, but in moderation as too much fruit will store more glycogen in your body, which inhibits your body from using more fat stores.

Exercise is an important aspect in getting fit as well. There are many ways that exercise can benefit us. It can boost our energy level and give us a positive outlook.

Exercise is the most effective when a mix of aerobic and strength exercises are used. This can help you achieve a toned and fit result.

Exercise can be fun and rewarding. The feeling you get after you have completed an exercise session is great. Try to do it regularly and keep it up. Remember it is hard work, that’s why they call it a work out, and not an easy out.  It’s simple, but not easy. It’s hard but it’s worth every drop of sweat !

Start on your path to getting fit today. You can do it. It is not hard or complicated. Do not wait. Now is the best time to start!

Foam Roll like a Pro

Foam Roll Like a Pro

Foam Roll techniques can improve flexibility, function, performance, and reduce injuries.
Basically, the foam roller, massage stick, or tennis ball is applying pressure. This
pressure massages away restrictions to normal soft-tissue extensibility. In doing
so, the pressure improves your “tissue quality,” whereas traditional stretching only
improves your “tissue length.” We need to improve tissue quality first by removing
the adhesions and scar tissue that may be impairing the length of your tissue to truly
improve flexibility and recoverability.

Foam Rolling Infographic

Get health and fitness tips at Greatist.com.

Actual Weight Loss Stories

nicoleActual Weight Loss Stories

Part of losing weight is sharing your experience with other people. If no one shared their life experiences we would have no motivation to draw from when we make endeavors of our own. It is important to hear weight loss stories from actual people that have gone through the battle you are currently facing. This is because if you hear a story similar to your own then you will have an easier time to figure out how to use elements from the story to add to your life. It’s a good idea to read these real weight loss stories.

One of the first truly inspiring stories is about the college student who could not find time to lose weight. She was depressed and slept about 10 hours a day. Yet after she changed her diet and started to fit just 30 minutes of exercise into her daily routine she was able to slowly lose weight. She found herself fueled with more energy as well. The more she moved the more she realized she was motivated to workout and follow her diet. She was able to sleep less and still feel energized enough to complete studies and attend class. In fact her attendance improved and she started to excel more in school. It all started with a small portion of exercise and dieting.

The next story is about the mother that just gave birth to her child. Although she loved her child greatly she struggled to lose weight. By watching what she ate for dinner every night and adding two separate 20 minute walks to her daily routine she was able to lose weight. A simple 20 minute walk in the morning and another right after dinner was enough to help her lose weight. She also cut down on desserts and sweets during and after dinner as well. She started to lose a couple of pounds a week until she reached her weight loss goal in a few months.

The best story is about the person that was 150 pounds overweight and was able to lose an average of 12 lbs a month to get down to 155 lbs in weight.  They took all fatty foods out of their diet and started to eat foods rich in whole food nutrition, phytonutrients, vitamins, and minerals. By getting rid of most foods with fast carbs and saturated fats in them they were able to lose an average of 12 lbs a week. Her name is Rosy, she was my first client that was over 300 lbs in weight and my customized workouts and meal plans helped her achieve the body and health of her dreams. Checkout her weight loss journey here

Start your weight loss journey by drawing motivation from one of these weight loss stories presented. You too can lose weight and feel good about the way you look. Although you may not be able to be flawless throughout the entire process you can still reach your goal with time. Start your journey today and share your story to help motivate others.

A Handful of Lagana Fitness Weight Loss Reviews

d-increaseA Handful of Lagana Fitness Weight Loss Reviews

Many individuals that have participated at the Lagana Fitness weight loss clinic have seen noticeable successful results in losing weight. The success stories are achieved because the clinics follow the basic principles involved in losing weight. They have taken into account the unique genetic makeup, and the health challenges involved with every individual patient.

The Lagana Fitness Weight Loss clinics use weight loss methods developed by Coach Rob, certified nutritionist, certified personal trainer and world wide recognized weight loss and contest prep specialist. The program has been deemed safe and highly effective for both men and women.

Lagana Fitness Weight Loss Reviews

“Many individuals recognize of that supplements offer by Lagana Fitness Weight Loss clinic provide much-needed assistance in weight loss. However, they need to be used in conjunction with the proper healthy diet and daily exercise. I highly recommend the program, if you are interested in losing 20 pounds or more.” – Jonathan Elders, Alberta, Canada

“After being on the program for one week, I have already lost five pounds. My ultimate goal is 45 pounds, and I am on my way. I highly recommend the program.” – Cynthia C., Tucson, Arizona

“To be perfectly honest, I thought that I would be losing a couple of pounds, and become dissatisfied. However, my Coach Rob has helped me understand the benefits of nutrition and exercise. The balance of eating a healthy meal and working out every day as taught me the benefits of losing weight. I am already down 23 pounds in six weeks.” – Margaret Walberg, Fort Myers, Florida

“I have carried unwanted body fat for well over 25 years. After finally becoming tired of carrying it around, I went to the Lagana Fitness Weight Loss clinic and have lost over 70 pounds in the last six months. Oddly enough, my cravings are gone, and my appetite is always suppressed. I do think that I could not have reached my goal without the encouragement of the clinic when performing my daily exercises.” – Diane F., Kissimmee, Florida

“I think that my experience with the wonderful Coach Rob, was so successful because I was truly mentally prepared to make a lifestyle change. After hearing about one man’s review, I believe some are dissatisfied with the results because they were never committed to the process. Lagana Fitness is about integrity, commitment, and the ultimate coaching experience. YOU PAY FOR WHAT YOU GET. I wanted to lose 45 pounds, and ended up losing 48. By the time I finished the program I was fully committed to my newly adapted healthy lifestyle. I highly recommend the program. I now have less stress and sleep much better every night. – Monica Longworth, Huntsville, Alabama

“Although I am ecstatic about all the weight I have lost, and the meals that taste wonderful, I am not that happy about taking the vitamins every day. Even so, after three weeks I am down 14 pounds and feel great. I begin my exercise routines in a few days, and hope to lose 70 pounds in six months.” – Kim Rothchild, Trenton, New Jersey

Nearly all of the Lagana Fitness Weight Loss reviews indicate that the program is well worth the price, as long as the dieter is willing to make a lifelong commitment to lifestyle changes.

If you need an online personal trainer and coach to create you a plan, please contact me for weight loss, fat loss, bikini contest prep, figure contest prep or physique contest prep.

8 Good Weight Loss Foods

8 Good Weight Loss Foods

A significant part of losing weight is controlling the number of calories that you consume. However, good weight loss foods are not merely those which are low in calories. There are also foods which can kick start your metabolism, or help you to control your cravings by satiating your hunger for longer. Here are eight of the best foods to add into your diet if you are trying to lose weight.

beansBeans

Beans are a great, low calorie way of adding protein into your diet. Their high fiber content makes them slower to digest than other forms of protein, which helps to keep you feeling fuller and satisfied for longer. In short, beans can prevent you sabotaging your diet through hunger.

 

nutsNuts

Nuts such as almonds, pecans and walnuts are packed full of antioxidants and health boosting vitamins. But importantly, studies have shown that people who snack on nuts eat smaller portion sizes at meal times, making them good weight loss foods.

 

chocDark Chocolate

Many chocolate lovers will have heard that dark chocolate is good for people on a diet. This is partly because dark chocolate has health benefits, providing it is eaten in sensible quantities. But scientific studies have also shown that it may reduce hunger too. Participants who snacked on dark chocolate, rather than milk or white, consumed over 15 percent less at their next meal.

Cooking SoupSoup

Having a soup starter before your main meal can significantly reduce the overall calories that you consume. This is because soup is very satisfying and fills you up, but tends to be low in calories. However, cream based soups should be avoided due to their high calorie and fat content.

 

veggiePureed Vegetables

Parents have long been hiding pureed vegetables in their children’s food, but now scientists think that dieters should be doing the same to their own meals. Adding pureed vegetables into dishes such as mac and cheese was found to reduce the amount study participants ate by up to 400 calories. It is believed that the added fiber led to them feeling fuller faster.

eggsEggs

Starting your day with an egg may reduce the amount of food that you consume for the rest of the day. A high protein breakfast, (around 35 grams), will stop many people snacking between breakfast and lunch. Studies suggest that people are also more likely to make healthier food choices throughout the rest of the day.

grapefruiteGrapefruit

Grapefruit – either whole or in juice form – can help to kick start the metabolism. It was found that people who ate half a grapefruit prior to their breakfast and lunch dropped 3 pounds more, over the course of three months, than people who didn’t.

 

yogurtYogurt

Harvard conducted an extensive ten year study into the eating habits of people, and the effect on their waistline. Of all of the foods, yogurt was found to have the biggest impact on the amount of weight which was lost.

 

Incorporating good weight loss foods into your daily diet can greatly enhance your efforts when it comes to shedding excess pounds. If you need an online personal trainer and coach to create you a plan, please contact me for weight loss, fat loss, bikini contest prep, figure contest prep or physique contest prep.

Understanding How TRT Testosterone Works

testostease-levelsUnderstanding How TRT Testosterone Works

In the world today, you often find that there are men who are trying to learn a lot more about their bodies and the various health issues that they can develop. For a lot of males, it is a matter of trying to maintain a much higher level of testosterone much like they did when they were a much younger age. With higher testosterone levels, a man is able to enjoy much higher energy levels and quite a difference in their daily fitness routines as well as sexual performance. Because of the demand for this boost, there are many men who are now looking into TRT testosterone to help them out, otherwise known as testosterone replacement therapy.

One of the methods used by many guys looking to gain that edge with TRT testosterone is injections. By injecting a dose of synthetic testosterone on a schedule, the male patients are able to get close to their desired results. There can be some situations where this type of a treatment may even be used from a medical standpoint to try and get a patients low levels of testosterone boosted to where they need to be.

Natural Testosterone Supplements

When you are looking into TRT testosterone treatments, it is only right that you look at the natural alternatives that are available so that you can compare therapies. These natural supplements are made to enter the body in hopes that they will be able to give the body a kick start that will allow it to produce testosterone naturally. While this is a treatment plan that will work for some patients, it is important that you listen to your body in order to see any results. Just as with any sort of a supplement, it is key to cycle your dosage schedule as the body often has a way of realizing that supplements are being taken. For some, this can mean having a list of supplements and never taking any one of them for more than a week at a time to keep the body guessing.

The problem with a lot of the natural supplements is that men who are looking for a boost in testosterone often want a quick fix. If you are not happy about having to cycle on and off of various testosterone supplements, the chances are very good that you are going to be in search of injections through TRT testosterone methods. If so, it is equally as important that you read up on the dosage and any sort of side effects that you should be looking for to make sure that you are able to remain healthy at all times.

Shopping Around For TRT Testosterone

You should know that you could find that the level of testosterone in each injection can vary from company to company. If you used one testosterone for your first injection and then purchased a different one from another company, you may find that your results will be quite different. Not only that, but you can also notice fluctuations in your testosterone levels from blood work, when all factors are equal except the product brand.

Many times, it is a good idea to talk with your physician and have a blood test done to find out where your testosterone levels currently are. Have them check your free testosterone levels. Having this information will help you moving forward as you shop around for the best deals on the testosterone injections that are best suited to your individual needs.

While shopping around, without a prescription is illegal to do so in North America, in Mexico it’s legal.  However, it is a good idea to keep in mind that these testosterone level tests can be fairly expensive and having them done can add a lot to your overall cost when shopping for TRT testosterone.

Whether you are simply looking for a way to improve your love life or you have begun to notice that your workouts are just not the same as they used to be, you could be a good candidate for testosterone replacement therapy. It is all a matter of doing your research to make sure that you are well informed and know what you are getting into. Along with that, finding a great company with a reputable laboratory can make a big difference in your results as well as your overall health and well being as you work on bringing your testosterone levels back up.

Ancient Healing Meditations by Algonquin Medicine Man

algonquinmedicineman4Ancient Healing Meditations by Algonquin Medicine Man

I have been enjoying some of these meditations daily since last August. My favorites are the Organ Healing Meditation and the Light Beings Healing Meditation. They are about 30-35 minutes long but the time goes by quickly. I find them to be relaxing and healing. If you prefer a CD version instead of a digital format please visit  CD Baby.

Algonquin Medicine Man lives in Ottawa. He is an amazing person and healer. If you want to experience a group healing session with him, please see the list of events below. The events are free. however a small donation is appreciated.

March 19th, 2014: Spring Equinox Group Healing Cirlce in Ottawa at Parish Halll (St. John’s Church @ 154 Somerset St. West) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

March 20th, 2014: A special online presentation for the Spring Equinox – details to follow!

April 3rd, 2014: Group Healing Circle in Edmonton at Healing Connections Wellness Centre (10548-115 St. Nw, Edmonton, AB) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

May 1st, 2014: Group Healing Circle in Edmonton at Healing Connections Wellness Centre (10548-115 St. Nw, Edmonton, AB) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

July 31st, 2014: Group Healing Circle in Edmonton at Healing Connections Wellness Centre (10548-115 St. Nw, Edmonton, AB) from 7:00 p.m. – 9:00 p.m. All are welcome and a cash donation of $20 is appreciated but not necessary.

Stop with the Orange Juice

NUTRITION TIP

OF THE MONTH

March 2014

EATING RIGHT IS ABOUT TYPE AND TIMING OF FOODS

 

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First off, sorry about my crappy Photoshop skills.  Did you know, you can reduce hungry first thing in the morning, if you just ate a solid clean meal? The meal should be higher in protein, good fats, lower portion of GI/GL carbs and lots of WATER.  Stop with the Orange Juice and Cereals. Orange juice, blueberries, strawberries have NO protein. Orange Juice in one cup has about 25 grams of sugar from Fructose, and a bit of fiber. Cereal has a bit of protein, but generally is ALL carbs +25 grams per serving. Milk has a bit of protein but also carbs, like 15 grams of Lactose.  So instead of having 65 grams + of Carbs, and very little protein as shown in the picture BELOW (Read it) produced by a VERY WELL KNONWN GYM Franchise…. STOP and switch to the BREAKFAST ABOVE.   So we’re looking at a total of maybe 13 grams of Protein, 65+ grams of carbs, 8 grams of fat = Calories around 380 calories for the VERY WELL KNONWN GYM Franchise EXERCISE TIP OF THE MONTH info sheet.

Start off with 700 ml of WATER, this wakes up your organs, rehydrates you, and boosts energy, digestion and performance. Repeat that … because you don’t know how important it is, until you do and until you change.  Cook up a couple of Omega 3 whole eggs, which has about 12 grams of 100% bioavailable protein and 3 grams of Saturated (yeah, I know what you’re thinking.. but do your research). and 4 grams of UNSTATURATED FATS. You see the ratio, is in favor of UNSATRUATED FATS.. Both FATS are actually HEALTHY FATS.. There is NO bad in EGGS.  ASPARAGUS – Awesome 5 grams of carbs, per cup, 3 grams of soluble fiber, 3 grams of protein.  EZEKIEL BREAD, 1 slice, 15 grams low GL/GI carbs, 4 grams of Protein, 3 grams of Fiber.  Here, we’re looking at 19 grams of protein, 20 grams of carbs, 8 grams of Fat.  The total Calories are around 225.

The RATIO here is pretty much a SOLID ratio to control carbohydrate addiction and increase insulin sensitivity and repair a damaged metabolism, from eating breakfasts high in fructose and lactose and basically a ratio, that puts on body fat (look at the picture below)  Carbs and insulin can be a double-edged sword. Insulin is the most anabolic, anti-catabolic hormone in the body. It improves amino acid uptake by muscle tissue, which in turn initiates protein synthesis. It also prevents amino acids (from food or muscle) from being oxidized as a reserve fuel source.

So, here is the poster at the popular gym.. with 65 gram + carbs (mostly sugar) and 13 gram protein

photo1

 

 

 

Five Nutrition Tips For Shift Work That Will Keep You Healthy Fit

367118137.290570Five Nutrition Tips For Shift Work That Will Keep You Healthy Fit

Nighttime shift workers have a difficult time staying healthy. Not only are workers showing up for the job during hours that the body is naturally inclined to sleep, they often use unhealthy foods to keep themselves going. Good nutrition protects your health and keeps energy levels high. Keep these five nutrition tips for shift workers in mind as you prepare for work.

1. Cut Down On Sugary Foods And Drinks
Sugar gives a quick boost to fatigued workers. That instant increase in blood sugar levels keeps many nighttime workers focusing on the job at hand. While sugar can be used occasionally to keep you going, constant use can lead to obesity and increased risk of diabetes. There is also the danger of the associated sugar crash.

Instead of searching for a quick pick-me-up during your shift, plan for multiple small and healthy snacks throughout the night. Eat an apple or other fruit before your shift begins. Have a small satisfying snack available for each of your breaks and lunch. You’ll be able to maintain a blood sugar level that keeps you going without harming your health.

2. Decrease Carb Consumption And Rev Up Your Protein Intake
Pack plenty of protein into your lunch. Eggs, tuna, and other lean meats will keep you alert throughout the shift without the post-consumption let down that a diet heavy in carbohydrates brings. Since they stay in your stomach longer, you won’t feel hungry and can function at your best for longer periods of time.

Carbohydrates trigger drowsiness. Since you are already fighting your body’s natural inclination for sleep as your shift moves forward, you don’t need foods that will work against you. Include them in moderation and combine them with other food groups during mealtime breaks.

3. Limit Your Caffeine Intake
Caffeine provides an immediate boost in energy levels. Most shift workers drink a cup of coffee or tea or pull out another caffeinated beverage at break times. Most data indicates that, in moderation, caffeine has positive physical effects.

However, too much caffeine can harm your body by interfering with your ability to sleep during the day. When excessive caffeine enters your system, you are not able to get the restful sleep during the day that your body requires. Over time, fatigue builds up and your body responds unfavorably. Sleeping during the daytime hours when the sun is shining is difficult enough without being chemically complicated by drinking too much coffee during the night.

Make sure that you have at least eight hours of restful sleep before you head for work each night. In order to get this, limit your caffeine intake to one cup before you start working and an additional cup during your first break. If you are following the rest of these nutrition tips for shift work, you’ll have no problem remaining alert for a full eight-hour night shift.

4. Be Mindful As You Eat
The night time shift is frequently slower paced than other shifts. When workers become bored, they often find themselves reaching mindlessly for unhealthy snacks and drinks. This practice will quickly pack on the pounds and send your system out of whack.

Make a commitment to commit to mindful eating at work during your shift. If you do bring snacks to work, make sure that they are healthy ones. Workers find that if they adhere to a regular pattern of food consumption during breaks, they are less likely to snack on unhealthy foods throughout their work shift. Mindful eating helps you concentrate on the quality of food that you are eating so take special care to include healthy foods that your really enjoy.

5. Pack Your Lunch Every Day
During night time hours, most employees find that healthy food choices are hard to locate if they haven’t packed their own lunch. Businesses are filled with vending machine to fuel unhealthy food cravings. The only nearby restaurants likely to be open at one or two o’clock in the morning are fast food restaurants filled with bad food choices. In order to avoid the bad nutrition options available during the nighttime hours, you should commit to packing a healthy lunch every day.

When it comes to nutrition tips for shift workers, this is the most important one. Take time to make a list and include simple to transport foods in your lunch box each day. Pack it with fruits, food high in proteins, and a healthy serving of vegetables. It’s a good idea to include a dessert item as well, since these treats uplift your mood and help you to savor your downtime.

Don’t let shift work damage your health. Use these five nutrition tips for shift work to remain motivated on the job and ensure that you can rest peacefully once you return home. Over the long haul, you will remain much healthier and that is what is really important.