Amy Gilgenbach

Thoughts to Reality

2009-01-22T18:20:00.000-08:00

Imagine for a moment how it would be if every time you thought of something it would suddenly become real. If that were the case, upon what things would you focus your thoughts?

If you knew for certain that thinking would instantly make it so, how would that change the nature of your thoughts? Would you focus your thoughts on worry, frustration, anger and resentment, or would those thoughts be more directed toward the positive possibilities?

Of course, you know that your thoughts do not instantly create your reality. Yet those thoughts do indeed have a powerful influence on where your life leads. For your actions are certainly guided by your thoughts. And the actions you take do indeed have a major impact on your life and your world.

In fact, the thoughts with which you most consistently fill your mind do eventually become real. It just takes some time. So keep in mind what would happen if your thoughts were to suddenly become real. Because one day, they will be.
-- Ralph Marston

Changing Behaviors

2009-01-22T18:09:00.000-08:00

How many times have you heard people say they wanted to do something?

…To lose weight
…To be stronger or bigger
…To travel oversees
…To get a job that pays more
…To go back to school
…To start own business

But, what does one really do to achieve their wants? Most of the time there is a huge gap between wanting something and actually doing something to get it.

Often times people see where they are, and where they could be.
But then the brain non-consciously calculates the distance to get from point A to point B. Often times a conflict of interests arises and the brain realizes that in order to make the change it might mean giving up something else important or changing a current lifestyle, which can create stress. In order to avoid the stress some people may choose to not go after their goal. The prime reason people do not do something is because they are afraid of failing.

Instead of taking the risk, people often make excuses as to why we can not achieve their goal.

...I do not have time to go to the gym to lose weight
…I have a fast metabolism, I can’t gain weight
…Gas prices are too high for me to travel right now
…I do not want to have to start over somewhere new
…I do not have time to juggle work, school, and a family
...I do not have the means to start my own business

Negative thoughts prevent change from happening. The most common ones are:

Arguing the downside to change (I can not cook healthy because my kids will not eat it)
Denying the need for change (I am not as fat as other people, I do not need to lose weight)
Accusing others of getting in the way (I do not have time to work out because I have to take my kids to practice)
Disagreeing with advice to change (I do not see the problem…)
Begin the process half-heartedly (ok, ok…)
Getting moody when actioning change (grrr, its not fair that I have to go to the gym and workout while you get to sit around and eat ice cream all night)
Procrastinating and delaying tactics (I’ll start tomorrow…)
Claiming past failure is proof of inability to change. (I’m destined…)

In order to be successful, one needs to first change their thinking pattern. Such as:

Accepting the need for change (I have a problem, and I can…)
Arguing the upside to change (it really helps me move on…)
Getting others to help (What I need you to do for me is…)
Affirming those trying to support you (this is great, so can you do…)
Agreeing with advice to change (Yes, you are right, …)
Sacrifice a lot of investment/effort (I need to do all these things…)
Being positive when actioning change (I can do this bit first, then…)
Starting small things now (today I will get this…)
Asserting failure is normal (it’s just a setback…)
Asserting that change is probable (I’ll get there in the end…)

Changing Behavior is rarely a single event. The individual moves gradually from being uninterested…
To considering a change… To deciding and preparing to make a change…
To making the change and continuing with the change.

It often takes a lot of small positive changes to eventually change a certain behavior.
In order to figure out what those small changes should be, you need to ask yourself some questions.

Why do you want to change?
How important is it on a scale of 1-10? If it is only a 7, why is it a seven and not a 5? Why is it not a 10?
What do you think you need to do?
Have you tried to change this behavior before? If so, what worked well in the past? What did not work so well?

If you answered these questions and have realized that it is truly important for you to change a certain behavior, then you need to decide how you are going to do it. If you need help, make sure to ask for it.
Avoid doing the things that did not work well in the past. Revisit what worked well and make small mini goals using those concepts. 3 months of planning is all the brain can really process at one time. If a goal will take longer than 3 months, it is easy to lose sight of it. Therefore, long term goals need to be written down and placed in an area where you will look at it frequently. In order to not lose focus, small mini goals should be set along the way. Goals should always be realistic, measureable, and have an end date. In order to be successful you need to own your goal. Once you have thought of some goals, you need to vocalize and write them down in your own hand writing. Also write down what you will do to achieve each mini goal. Put them in a place where you will see it every day and repeat them out loud to yourself. Make sure to keep track of your progress and reward yourself when you reach each mini goal.

Accomplishing a goal is never easy. There will always be people or events that create setbacks. They key to success is changing the way you think about those setbacks.
Cognitive Restructuring Techniques are techniques you can use to help change your thinking patterns. They include:

Changing the thought process about a particular situation from negative to positive
Develop a plan of action for a possible re-lapse before it happens.
Remember that no one can take away your ability to react to a different situation, you can control your own actions.
When negative thoughts come into your head, tell yourself to STOP!

It is your decisions, words and actions that determine your success. What small change are you going to make this week to help you accomplish your long term goal?

Multi-Vitamin and Mineral Supplement

2009-01-22T17:58:00.000-08:00

by Brett Hall, R.D.

There are literally hundreds of thousands of biochemical reactions taking place in our bodies every second of every day. These reactions are the stuff of life…the processes that keep our heart pumping, our brains thinking and our muscles moving. Each and every one of these reactions has one thing in common – they ALL rely upon the assistance of vitamins and minerals. Without vitamins and minerals in our system to act as co-factors and catalysts for these life-giving reactions we would be no more than lifeless lumps of tissue. Suffice it to say that maintaining a proper balance of vitamins and minerals in the body is one of the very first and most important steps you can take in your quest for vibrant health and a fit physique.

Why Use a Multivitamin?

One of the most common questions I hear regarding multivitamin supplements is, “Isn’t a properly balanced diet of whole foods sufficient to provide the vitamins and minerals our bodies need?” Well, if we were asking that question 200 years ago the answer probably would have been ‘yes’. At that time our agricultural process was in a much more natural state. Crops were raised in low-lying valleys and flood plains that were naturally irrigated by nearby water sources and prone to seasonal and cyclical flooding. This flooding, while inconvenient to the farmers at times, served a vital purpose. It insured that the soil remained robust and fertile by depositing large amounts of mineral laden silt in the valleys during each flood. Mineral density in topsoil (along with nitrogen content) is of utmost importance when assessing the health of that topsoil and its ability to raise healthy, vitamin and mineral rich fruits and vegetables. (Fruits and vegetables can only produce vitamins with the assistance of plentiful levels of minerals. Therefore, if the mineral content of the soil is rich the plants will also be able to produce robust levels of vitamins).

So, as you can see, 200 years ago the combination of small scale farming with the natural flooding cycle, the use of natural crop rotation techniques and natural manure fertilizers ensured a steady supply of sustainable, mineral and nitrogen rich topsoil. This in turn produced hardy, healthy fruits and vegetables bursting with vitamins and minerals. In that era a balanced diet of plentiful fruits and vegetables would indeed have supplied sufficient levels of vitamins and minerals for optimal health.

However, times have changed – and the soil we grow our foods in has changed with the times. And not for the better I’m afraid.

With the advent of the industrial revolution came the need and desire for agricultural production on a massive scale. In order to accommodate this production rivers were damned to control flooding, “dry land” farming was begun (where farms were created in arid areas, relying on manmade irrigation), crops were no longer rotated, and chemical fertilizers began to replace natural fertilizers. The end result…our nations topsoil suffered tremendously.

Within 20 years this type of mass production farming had caused such damage to the vitality of our topsoil that in the year 1936 a statement was issued as “A Warning to the American People” by top nutrition experts within the United States Senate Committee. Here is an excerpt from that statement entitled Document #264:

“The alarming fact is that foods (fruits, vegetables and grains) now being raised on millions of acres of land that no longer contain enough of certain minerals are starving us - no matter how much of them we eat. No man of today can eat enough fruits and vegetables to supply his system with the minerals he requires for perfect health because his stomach isn't big enough to hold them.”

That was almost 70 years ago. More recently at the Earth Summit meeting in 1992 the following statistics were presented.

“The mineral content of the world's farm and rangeland soil has decreased dramatically. Percentage of Mineral Depletion from Soil During The Past 100 Years, By Continent:”

North America: 85%
South America: 76%
Asia: 76%
Africa: 74%
Europe: 72%
Australia: 55%

From these statistics it is abundantly clear that the fruits and vegetables we find in our supermarkets today simply aren’t the rich source of vitamins and minerals they once were. That being the case, it would be difficult for even the most diligent among us to meet our vitamin and mineral needs through a whole food diet…even if we religiously follow the USDA Guidelines and consume 9 servings of fruits and vegetables per day. And if you do this on a daily basis, you are far more conscientious about your diet than 99% of Americans.

For this reason, vitamin and mineral supplementation becomes important in order to assure proper daily intake and body balance of these vital nutrients.

Men's Performance Daily Multivitamin AM/PM

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What Does Your Diet Look Like?

2009-01-22T17:19:00.000-08:00

Here is an idea of what you consume before you even get to your meal at a Mexican restaurant, if you like to have margaritas along with your chips and salsa.

Before the Meal
2 margaritas on the rocks
.5c salsa
14 chips

Calories: 1921
Fat: 21g
Sodium: 3623mg
Carbs: 146g
Sugar: 95g (Equals half a cup of sugar!!!)
Protein: 5g

Your diet has a huge impact on whether or not you will accomplish your goals. Does your diet need help? To learn how to modify your diet to ensure you reach your goals, sign up for a consultation with a nutrition coach. One easy change you can make instantly is start taking a good multi-vitamin.

Men's Performance Daily Multivitamin AM/PM

Women's Performance Daily Multivitamin AM/PM

Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have them delivered directly to your door. (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)

Seize the Day

2008-11-17T15:33:00.000-08:00

Today will proceed right along, no matter what you do. You can't stop it, and you can't hold on to it. What you can do, is use it for all it's worth.

You can choose to put forth the absolute minimum effort necessary to make it through this day, and you will indeed make it through the day. Trouble is, tomorrow you'll end up right back where you started, with the need to make it through another day.

Instead, use today for all it's worth. Make the effort to make some real progress. You know what needs to be done. You know what you want to accomplish. Now is the time to do it.

Instead of "making it through" focus on "making it happen." Think of one little thing you can do today, that will improve all your tomorrows, and then do it. Surely you have the time and energy for one little improvement. Think of the difference it will make.

When you're already moving sideways, it doesn't take that much more effort to change your direction to forward. Today is here right now. Use it!

Top 10 Holiday Diet Tips of All Time

2008-11-17T15:24:00.000-08:00

Experts offer their top tips on handling holiday diet temptations.
By Kathleen M. Zelman, MPH, RD, LDWebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Holidays bring family and friends together to celebrate traditions and spread good cheer. They also bring lots of opportunities for socializing, eating, and drinking. Even the most disciplined people struggle with temptation during the holiday season.

To navigate the party landmines with your healthy diet intact, you need a strategy. Experts agree: Having a plan in place will help you handle night after night of eating and drinking.
"Think of your appetite as an expense account, and figure out how much you want to spend on drinks, appetizers, entrees, and dessert," advises Michelle May, MD, author of Am I Hungry? What to Do When Diets Don't Work. She suggests giving yourself permission to enjoy your favorite foods -- in sensible portions.
To help you survive the seasonal parties without packing on the pounds, diet gurus across the country offer their best holiday diet tips. Here are their top 10 recommendations:

1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.

4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.

8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.

9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.

Holiday parties are much more than food and drinks. They are a time to delight in the traditions of the season, and enjoy the company of family and friends. If you keep the focus on the spirit of the season -- and heed the advice of our diet experts -- you'll most likely get through the holidays without gaining a pound.
And if you do splurge, don't beat yourself up, the experts say. Just get right back to normal eating and exercising, and try to do a better job at the next party.

Low-Calorie Holiday Drink Recipes

2008-11-17T15:09:00.000-08:00

Low Calorie Holiday Eggnog

3 medium eggs, separated
4 cups of skim milk
Sugar substitute = 1/2 c. sugar
1 tablespoon of vanilla
1 teaspoon of rum extract
Dash nutmeg

Beat egg yolks until thick and lemony. Combine with milk, vanilla, and rum extract. Beat whites until stiff and fold into milk mixture just prior to serving. Garnish each serving with a dash of nutmeg.
Yield: 8 1/2 cup servings.

Low Calorie Holiday Punch

1 package of strawberry Kool Aid
sugar substitute to taste
2 cups of club soda
2 cups of diet ginger ale
4 cups of water

Combine all ingredients just prior to serving. Pour into punch bowl. Garnish with orange slices.
Yield: 12 (1/2 cup servings).

Low Calorie Hot-Buttered Rum

Into a mug or a cup put:
1 tablespoon "butter" made from Butter Buds
1 packet of Equal
1 oz. rum

Put a teaspoon in the mug. Fill to the brim with boiling water. Add a few cloves on top. Savor.

How Many Calories Are You Drinking?

2008-11-17T14:31:00.000-08:00

Ah, the holidays... we eat, we drink, we indulge -- and then we pay. According to the National Institutes of Health, pounds put on during the holidays account for half of all weight gained annually. The unsuspected culprit is alcohol. “Calories from cocktails don’t fill you up like calories from food,” explains Tara Gidus, M.S., R.D., national spokesperson for the American Dietetic Association. “And, after one or two drinks, you may be more likely to say yes to that pecan pie.” For every alcoholic drink, down two glasses of water to fill you up and keep you hydrated. Then, pick your potion wisely.

Five Drinks to Avoid
1. Egg Nog: Six fluid ounces of eggnog without alcohol, has 257 calories and 14 grams of fat (more than a Snickers bar). Add some distilled spirits and your drink of choice is more than 300 calories.
2. Hot Toddies: A hot toddy with 2 ounces of liquor is about 200 calories, and that’s without the whipped cream. Creamy liquors like Baileys, Kahlua, Amaretto and Schnapps are particularly dangerous averaging about 100 calories an ounce.
3. Martinis: Anything that has a sweet taste and a sugar rim is probably bad news (think lemon drops, appletinis, cosmopolitans). “Most martinis have 2 to 5 ounces of liquor, and the sugary syrups they’re made with can add up to more than 800 calories in one drink,” says Gidus.
4. Margaritas: A regular margarita has about 400 calories. Couple it with a heavy Mexican meal and you have a recipe for diet disaster.
5. Mixers: One and a half ounces of 80-proof spirits is 65 calories. Add 6 ounces of calorie-laden soda or a variety of syrups and you’re well over the calorie count for a “light” drink.

Five Smarter Sips
1. Champagne: At 100 calories, ringing in the New Year with this traditional toasting beverage won’t wreak havoc on your waistline.
2. Wine Spritzer: With 3 ounces of wine and 3 ounces of club soda, wine spritzers top out at about 60 calories and zero grams of fat.
3. Wine: The typical glass of wine weighs in at 100 calories. Opt for red and you’ll get a healthy dose of disease-fighting chemicals called flavonols, too.
4. Beer: Light or regular, a bottle of beer is a much better option than most cocktails. “Drink from the bottle instead of the larger servings from draft beers,” says Gidus. Regular beer has 150 calories to the bottle, while light has about 100.
5. Vodka (or Gin) & Tonic: Most mixers with 1.5 ounces of 80-proof spirits and diet or club soda have less than 100 calories and no fat.

--Amy Paturel

Please keep in mind that by listing "Five Smarter Tips" I am not giving you permission to cheat on your diet. Too much wine or beer is just as damaging as Egg Nog. If you know you will be drinking at a holiday party make sure to track it ahead of time in your food journal. Once you estimate how many calories you will be consuming through alcohol, re-adjust the rest of your diet to stay within your daily caloric needs for that day.

How Many Calories Are You Drinking?
So just how many calories are in your favorite cocktail? These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.

Pina Colada (6 oz): 378 calories

Mojito (8 oz): 214

Cosmopolitan (4 oz):

Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438

Margarita (8 oz): 280

Green apple martini (1 oz each vodka, sour apple, apple juice): 148

Martini (2.5 oz): 160

Port wine (3 oz):128

Bloody Mary (5 oz): 118

Red wine (5 oz):120

White wine (5 oz): 120

Alcohol-free wine (5 oz): 20-30

Beer (12 oz): 150-198

Light beer (12 oz): 95-136

Ultra-light beer (12 oz): 64-95

Champagne (5oz): 106-120

Coffee liqueur (3 ounces): 348

Godiva chocolate liqueur (3 oz): 310

Wine spritzer (5 oz): 100

Eggnog with rum (8 ounces): 370

Hot chocolate with peppermint schnapps (8 oz): 380

Hot buttered rum (8 oz): 292

Spiced cider with rum ( 8 oz):150

Mulled wine (5 oz): 200

Vodka and tonic (8 oz): 200

Screwdriver (8 oz): 190

Mimosa (4 oz): 75

Gin and tonic (7 oz): 200

Long Island iced tea (8 oz): 780

White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425

Mai Tai(6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350

Rum and Coke (8 oz): 185

Rum and Diet Coke (8 oz): 100

Mike's Hard Lemonade (11 oz): 98

Perspective

2008-09-07T14:33:00.000-07:00

Look up at the stars on a clear night. You are not looking at some illusion. They are really there. The vast magnificence of the universe is not "out there," it is real and it is here. You are right in the middle of it.

Though your problems of the moment may seem overwhelming, stop and ask yourself, "Compared to what?" Consider that the sun will rise tomorrow. The seasons will continue to change. The light from distant stars will continue to stream across the vast reaches of space, to sparkle before your eyes.

Are your challenges really insurmountable? If they seem to be, then enlarge your perspective. You have plenty of room to do that. You have an entire universe against which to consider those challenges. Back off far enough, and they will appear very tiny. Look at a big enough picture, and you'll find the courage, energy and inspiration to move on through those seemingly overwhelming problems.

Stress and Weight Gain Part 2

2008-09-07T12:16:00.000-07:00

Tips For Staying Fit When Stressed

When stressed, many people tend to put on more weight for the various reasons stated in Part 1. Fortunately, there’s something you can do to curtail weight gain and even get more fit while reducing stress at the same time. For staying fit when stressed, I recommend the following:

Relaxation Techniques:
You can stop the damage caused by chronic stress with the regular practice of relaxation techniques. These can trigger the relaxation response, which stops the cascade of changes that can occur when you’re stressed, including changes that contribute to weight gain. Some of my favorite relaxation techniques include stretching, progressive muscle relaxation, exercise, massages, and playing word/number games.
But, perhaps you may find more enjoyment from the following ideas instead:

Guided imagery ...Put on Music and Clean the House...
Self Hypnosis... Watch Aquarium Fish ...
Autogenics ...Take a Walk with a Friend ...
Journaling ...Sing Along with Music ...
Meditation ...Set up a Home Spa ...
Yoga ...Cut down on some of your commitments ...
Deep Breathing ...Recite Positive Affirmations ...
Playing Games ...Write a letter or email an old friend ...
Sex ...Walk your Dog ...
Laughter ...Draw a Picture ...
Biofeedback ...Dance to your Favorite Music ...
Work on Becoming an Optimist ...
Take a Walk ...Do a puzzle ...
Plant a Garden ...Take a Mini-Vacation...
Time Management ...Pray...
Eating a Balanced Diet ...Keep a Gratitude Journal ...
Learn Assertive Communication Skills ...Cook something Wonderful ...
Enjoy Aromatherapy ...Surround Yourself with Positive Energy...
Reduce Caffiene Intake ...Learn to say No to Demands on your Time ...
Drink in Moderation ...Take a Nap ...
Don't Procratinate ...Learn a new Language ...

Healthy Munchies:
When stressed, many people tend to eat more, and crave foods that are high in salt, sugar and fat. If you find yourself prone to the munchies when you’re feeling stressed, it is hard to control your cravings. You can really help yourself by tossing out all the high salt, sugar, and fatty foods in your kitchen. And lets not kid ourselves, the children do not need to be putting that junk in thier bodies either, so do not hang on to anything for their sake. That way, when you are stressed you have no choice but to pick from a more healthy fare for snacking. The following have worked for many.
If you crave crunchy and salty try:
- Carrot sticks dipped in low-fat ranch
- Pickles
- Air popped pop corn flavored with Pam Butter Spray and a little salt
- Postachioa nuts or Sunflower seeds (try low-salt or unsalted varieties for better health) have protein and nutrients, and are pretty yummy. If you get them in the shell, they give your hands something to do, and it’s hard to eat too many when you have to shell each one.
If You crave Sweet try:
- Fruit or Frozen grapes
- Frozen Hershy Kisses...but only take 1!
- Low Fat/Sugar Free Hot Chocolate
- Gum
If you would rather run to the liqour cabinet try:
- Sparkling water
- Make a fake drink, pour diet soda in a tub with ice and even add a cherry so it feels like the real deal
- Mix wine with diet tonic to reduce the amout of calories you would normally get from a glass of wine alone
- Try making tea instead

Eat At Home:
Another reason busy, stressed people tend to gain weight is that they more often eat fast food. After a busy day running around, you may not have time to come home and cook something from scratch. But meals you make are usually much better for you. And cooking at home can save you money, too, which may indirectly decrease your stress level by putting you under less financial strain. It’s easier than you think. Purchase a cook book that contains meals to make in less than 15 min. Or pick a day to do massive cooking and freeze the leftovers. Then all you have to do his pull it out of the freezer when you want it.

Work Activity Into Your Life:
Do you want to work out, but find yourself short the extra hours a week it would take to go to the gym? You may be able to remedy this with time management techniques, or you can work exercise into your life by finding simple ways to move more. Taking the stairs rather than the elevator, for example, or going for a walk during your lunch break are easy ways to do this. You can also park further away from wherever it is you go, forcing yourself to walk a little more before you get to your destination. You can even stop, drop, and do a few sets of push-ups every hour or two to keep your blood moving and slowly build muscle. You can get more exercise at home by doing active housework, playing active games with your kids.

Turn Off The T.V.:
Or at least be selective. Rather than chilling in front of the tube because you’re too exhausted to do anything else, only to look up hours later and realize you’ve wasted most of your evening and didn’t get much lasting benefit from the experience, see if you can unwind with some soothing music. Chances are, you won’t spend as much time listening to music as you would flipping from show to show, and you might end up doing something more creative or productive with your time, like journaling, calling a friend, or spending quality time with your kids or spouse. (Next time you think about things you wish you had time to do, remember the time you could free up with less television!) If there are shows you really don’t want to miss, at least record them ahead of time, so you can watch them at your convenience, fast-forward through commercials, and then turn the T.V. off.

Once you incorporate some or all of these simple strategies into your life, staying fit when stressed should be much less of a challenge. And, best of all, you can experience less stress and better health in the process!

Omega-3 Fatty Acids May Decrease Stress

2008-09-07T12:06:00.000-07:00

Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include:

High cholesterol
High blood pressure
Heart disease
Diabetes
Weight loss
Arthritis
Osteoporosis
Depression
Bipolar disorder
Schizophrenia
Attention deficit/hyperactivity disorder (ADHD)
Eating disorders
Burns
Skin disorders
Inflammatory bowel disease (IBD)
Asthma
Macular Degeneration
Menstrual pain
Colon cancer
Breast cancer
Prostate cancer

Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions, including autism, ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, systemic lupus erythmatosus (lupus), irregular heart beats (arrhythmias), multiple sclerosis, and panic attacks.
Omega-3 fatty acid supplementation may also help to reduce stress and the effects it has on the body.

Fish oil has been studied in terms of whether omega 3 can reduce the stress response.
A study in the Diabetes and Metabolism journal in 2003 looked at how fish oil supplements affected the severity of the human stress response as measured by the body's production of stress hormones. These stress hormones were cortisol, adrenaline, energy expenditure and fat breakdown.

The results showed that:
After 3 weeks of a diet supplemented with Omega-3 fatty acids, the stimulation by mental stress of plasma epinephrine, cortisol, energy expenditure, and plasma non esterified fatty acids concentrations, were all significantly blunted.
Note that fish oil helps in the area of depression and brain function.
So the benefits of omega 3 on our mental well being may be via both our brain as well as via our hormonal system, by reducing stress hormone output.

Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Due to the high level of Mercury in fish containing Omega-3 fatty acids, taking a fish oil supplement that is mercury free is a good idea for anyone wanting to increase their intake of Omega 3. Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.

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Do it Today!

2008-07-27T17:03:00.000-07:00

There is something you have been putting off. There is something you have been meaning to do, and you have been waiting for the perfect time to do it.

Today is that time. Today is the day for going ahead with it. Right now is the time to make the first step, to get started. Don't wait any longer. If you intend to do it, prove it with your actions today. Make a true commitment. Go beyond "thinking about it." Thinking is a great way to start. Now you must take action.

Are conditions absolutely perfect today? No, they will never be. Every day from now until the end of time there will be a completely reasonable, entirely valid excuse for not going forward. You must ask yourself if you're ready to stop wasting your energy on excuses and start putting that energy to work with your actions.

Choose to go forward today. Commit to the future with your positive action. Right now there is a step you can take. Get going now and soon you'll be all the way there.

Stress and Weight Gain Part 1

2008-07-27T16:27:00.000-07:00

Stress and Weight Gain: How Stress Can Affect Your Weight
By Elizabeth Scott, M.S.

There are several ways in which stress can contribute to weight gain. One has to do with cortisol, a stress hormone. When we’re under stress, the fight or flight or fight rsponse is triggered in our bodies, leading to the release of various hormones.

Whether we're stressed because of constant, crazy demands at work or we're really in danger, our bodies respond like we're about to be harmed and need to fight for our lives (or run like heck). To answer this need, we experience a burst of energy, shifts in metabolism and blood flow, and other changes.

If you remain in this state for a prolonged amount of time due to chronic stress, your health becomes at risk. Aside from a host of other dangers, chronic stress can also cause weight gain.

Chronic stress and cortisol can contribute to weight gain in the following ways:
Metabolism -- Do you feel like you're prone to putting on more weight when you're stressed, even if you're eating the same amount of food as you always have? Too much cortisol can slow your metabolism. This is the body's way of saving energy to flight or fight. The body is not aware that you do not need to run away from work stress (even though at time you may wish you could) therefor slowing the metabolism causes more weight gain than you would normally experience. This also makes dieting more difficult.
Cravings -- OK, you're stressed. Do you reach for a nice salad or a pint of Ben & Jerry's? I'll bet on the latter. People experiencing chronic stress tend to crave more high energy foods (fatty, salty, and sugary foods) so that the body has the energy it needs to flight or fight. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.
Blood Sugar -- Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.
Fat Storage -- Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. This is the body's way of protecting all your main organs,which are located in the abdominal area, in case you need to flight or fight. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.

Stress and weight gain are connected in other ways:
Emotional Eating -- Increased levels of cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would. How many times have you found yourself scouring the kitchen for a snack, or absently munching on junk food when you’re stressed, but not really hungry?
Fast Food -- Experts believe that one of the big reasons we’re seeing more obesity in our society these days is that people are too stressed and busy to make healthy dinners at home, often opting to get fast food a the nearest drive-thru instead.
Too Busy to Exercise -- With all the demands on your schedule, exercise may be one of the last things on your to-do list. If so, you’re not alone. Americans live a more sedentary lifestyle than we have in past generations, yet our minds seem to be racing from everything we have to do. Unfortunately, from sitting in traffic, clocking hours at our desks, and plopping in front of the TV in exhaustion at the end of the day, exercise often goes by the wayside.

Fortunately, there are things you can do to reverse the pattern of weight gain and actually reduce your stress level and waistline at the same time.
Read about these tips in next month's blog article Stress and Weigth Gain Part 2.

Most Commonly Asked Whey Protein Questions

2008-07-27T15:25:00.000-07:00

1. How much protein do I need?
There are 2 different schools of thought to this. Nutritionists recommend .5-1.2g per kg of bodyweight depending on how active you are and if you are growing or not. Other nutrition coaches recommend 1g per pound of bodyweight for un-active people and up to 1.5g per pound of bodyweight for active people. Bodybuilders will agree that you need 2g per pound of body weight if you are trying to put on size.

2. When Should I take it?
For muscle gains, before and after a workout, and before bed, depending on your protein requirements.
For weight loss, use it as a snack between meals to help stabilize blood sugars.
If you are on the go, it can be a quick meal replacement.

3. What kind of protein do I need?
That depends on what you are using it for.
To gain muscle, use Whey Isolate after a workout. Because it is so pure, it will get absorbed faster, into the blood stream faster and delivered to your muscles quicker to help repair them after a workout.
Whey Isolate is also a good choice before bed. Since your body repairs itself while you are sleeping, it is a good idea to supply it with the amino acids to do so. However, since you are just going to sleep, you do not need the extra carbs/fat for energy that may be found in Whey blends.
If you are using it for a meal replacement, you might want to consider whey concentrate or a blend because they have more carbs and fat in it to sustain you longer. Or you could stick with Whey Isolate and add you own carbs/fat to it to make a substantial, better quality meal replacement.
Whey Isolate is also encouraged for people who are lactose intolerant because it is so pure, in most cases it will not bother the stomache.

4. What do you mix it with?
Again, that depends on your needs.
To lose weight mix it with water and ice, and possibly some fresh fruit for flavor.
If you need more calories, mix it with milk.
Growing boys that need A LOT of calories could even get away w/ mixing it with their favorite ice cream.
For a meal replacement try adding oatmeal or fruit for extra carbs, peanut butter or flax seed for extra healthy fats. I have seen people get really creative with this, have fun.
After a workout you may also want to add glutamine for extra recovery.
The powder can also be used in baking recipes to give it an extra protein punch.

5. Can I take it on the days I do not work out?
Absolutely! Your body needs protein everyday. It is no different than eating a piece of chicken or hamburger.

6. Will it make me gain weight?
Yes and no.
Yes, if you are eating more total calories than you need.
No, if you are eating less total calories than you need.
To find out how many calories you eat in a day, meet with a nutritionist or schedule a resting metabolic assesmt test.

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Congrats to the MN Gopher Bodybuilding Champ!

2008-06-08T18:25:00.000-07:00

Many of you know that my boyfriend, Gary Ronning, has been getting ready for the 2008 bodybuilding season. He wowed the crowd at his first of three shows last weekend, the MN Gopher Bodybuilding, Fitness, and Figure State Classic. He placed first in the heavyweight division and won the overall title. Here are some pictures of the champion.

Beat the Heat Before it Beats You

2008-06-08T17:40:00.001-07:00

KEEPING COOL WHEN THE WEATHER IS HOT
It's summer time and you head out for a run. Before you even finish the first mile, your body feels as though it might ignite from the heat. It's not your imagination. Fifteen minutes into your run and your body temperature could be as high as 5 degrees Fahrenheit above normal. If you were to continue at this pace, fatigue and heat illness would no doubt take over.

STRATEGIES TO PROTECT YOURSELF FROM HEAT ILLNESS
The above scenario doesn't have to happen. Drinking enough fluid, whether it be water or a sports drink, is imperative for exercising in hot or humid weather. Maintenance of body fluids is essential to maintaining proper body temperature. Sweat dispels heat through your skin. If you let your body become dehydrated, you'll find it much more difficult to perform even the lightest of workouts. But, do not wait until you are thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, your body is already 1% dehydrated. Studies have shown that a fluid loss of even 2% of body weight will adversely affect circulatory functions and decrease performance levels.
The following strategies will help you protect yourself from the onset of heat illness:

1. HYDRATION
When you exercise regularly whether it is indoors or outdoors, you need to replace the fluids lost through sweating. This is even more important in hot weather, when you can lose more than one quart of water in an hour.

Even if you do not feel thirsty, it's important to drink water at regular intervals during exercise
In hot weather, drink at least 16-20 ounces of fluid two hours before exercising and another 8 ounces fifteen to thirty minutes before. While exercising drink 4-8 ounces every ten to twenty minutes.
After exercising, drink enough to replace the fluid you have lost through sweating.
Drinking cold water is absorbed into the system more quickly than lukewarm.
Unless you are engaging in long workouts, there is no evidence that sports drinks off any advantages over water.

2. EXERCISE INTENSITY
You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperature.

3. FITNESS
Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively. The acclimatization process can be completed in 7 to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during, and after exercise.

4. CLOTHING
Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, and light colored to reflect the sun's rays.

5. REST
Know when to say "no" to exercise. Using common sense is your best bet for preventing heat stress when your Mother Nature turns up the heat.

Trouble Sleeping? Lack of Sleep Increases Cravings

2008-06-08T16:59:00.000-07:00

St. Louis Post-Dispatch
08-24-07

ST. LOUIS- If you can't tame your appetite and your weight keeps rising, you may not be getting enough sleep.
Poor sleep habits have become so closely associated with obesity that some scientists want obesity therapists to address sleep with the same intensity as diet and exercise, according to the National Sleep Foundation.
"There's an association between (poor, inadequate) sleep and obesity," said Dr. Joseph Ojile, head of the Clayton Sleep Institute.
There's also a double whammy, said Dr. Joseph Espiritu, an expert in sleep medicine with St. Louis University School of Medicine.
Once you're obese, you're more prone to sleep apnea, the collapse of the upper windpipe which interrupts breathing during sleep. That's the vicious circle: sleep apnea can help cause obesity, and obesity can cause sleep apnea.
For decades, studies found that overweight and obese people tended to have poor sleep habits. But all the evidence was statistical, not scientific.
The physiological proof - albeit in a relatively small study - came in December of 2004 when a University of Chicago researcher in endocrinology, Eve van Cauter, found that poor sleep disrupted two hormones associated with appetite.
It works this way:
Sleep and insulin choreograph the dance between leptin, which tells the brain there's no need for food, and ghrelin, which tells the brain it's chow time.
Poor sleep, researchers learned, causes the dancers to start tripping over one another.
Here's what happened: The test subjects slept only four hours a night rather than eight. In only two nights, the hormones malfunctioned.
Leptin production decreased by 18 percent; ghrelin production increased by 28 percent.
On top of that, the test subjects - healthy, young, male college students - started eating like they were at a frat party. They reported craving more high-calorie, high-density, high-carbohydrate foods - including a 24 percent increase in appetite for candy, cookies, chips, nuts and starchy foods such as bread and pasta.
A week into the experiment, blood tests showed an inability to use insulin so intense that it mimicked diabetes. Also, lack of sleep increased the production of cortisol, a hormone associated with increased belly fat.
The researchers concluded that sleep starvation boosted appetite; increased appetite caused overeating; overeating caused weight gain. Weight gain causes obesity.
A major effect of the study has been to change the medical community's perception that sleep problems only cause mental problems, not physical problems, experts say.
While the medical community is encouraged, researchers want bigger studies on a bigger selection of people and a wider range of physiological effects before saying poor sleep actually "causes" obesity.
"But the association is clear," Ojile said. "As a health-conscious society, this is enough data that we should incorporate good sleep health into our total health package.
"If I'm going to go exercise, watch my diet, go low-fat, good sleep should be part of that."
As for the test subjects from the University of Chicago study, all of them returned to normal health immediately upon paying their "sleep debt," the amount of sleep they lost during they study.
Dietitian Lisa Galati of St. Anthony's Medical Center said that, after 25 years of connecting the dots, she found that many of her clients who needed help with obesity also needed help with sleeping problems.
One of the first questions she asks her patients is how much sleep are they getting. "They look at me as if to say, `Why are you asking that?'"
She said she finds a concentration of people with sleep-weight problems in high-tension corporate jobs. She sends them to their doctors for sleep assessments, she said.
After a while, she said, "They come back to me and say they're feeling better or they had sleep apnea and didn't know it."
Among her first questions are: Do you sleep uninterrupted for at least seven hours a night? And do you wake up and have trouble returning to sleep or do you go over your work or get up and get something to eat?
"I know their sleeping pattern is a whole part of the package," Galati said. "Those are the people who will be less motivated to make changes in their lives because during the day they're just tired."
The parallel between sleep deprivation and American weight gain has nudged scientists for decades.
The University of Chicago study and the National Sleep Foundation note that in 1960 only one out of four adults was overweight and about one out of nine was considered obese. By 2002, two out of three adults were overweight and nearly one out of three obese.
In that same time period, American adults cut their average sleep time by nearly two hours. In 1960, U.S. adults slept an average of 8.5 hours a night.
By 2002, that had fallen to less than seven hours a night.
Meanwhile, doctors in sleep therapy centers generally don't see patients for obesity problems. Patients visit for sleep problems, and weight loss might be a byproduct.
---
MOTHERS ARE ESPECIALLY VULNERABLE
Mothers with young children rival shift workers for the inability to get regular sleep.
The Academy offers these tips:
-Get out of bed at the same time each morning; that means strive to go to bed at the same time.
-Make your bedroom cool and comfortable.
-Don't stay in bed and try to sleep. If, in 10-15 minutes, you are struggling to fall asleep, get up and move to another room and do something distracting but not stimulating. Read or perhaps listen to soft music.
-Use the bedroom for sleep and sex. Don't pay bills, watch TV or eat.
-Don't clock-watch.
-Avoid alcohol near bedtime and avoid caffeine after noon.
-Relax before bed. This means you allow yourself time to unwind. Just as you nurture little ones to help them unwind, you need time for this yourself.
---
STATISTICS ON WOMEN WITH SLEEP PROBLEMS
Following are statistics and facts published by the National Sleep Foundation. The NSF's Sleep America Poll asked questions of women 18 to 64 years old.
-60 percent of American women say they only get a good night's sleep a few nights per week or less.
-67 percent say they frequently experience a sleep problem.
-Additionally, 43 percent say that daytime sleepiness interferes with their daily activities.
-Women's lack of sleep causes them to be late for work, stressed out, too tired for sex and leaves them little time for their friends.
-72 percent of working mothers and 68 percent of single women are more likely to experience symptoms of sleep problems such as insomnia.
-74 percent of stay-at-home mothers report a high level of overall sleep problems; 59 percent saying they frequently wake up feeling unrefreshed.
-80 percent of women say that when they experience sleepiness during the day they just accept it and keep going.
---
SYMPTOMS OF SLEEP PROBLEMS
Talk to your doctor about more serious symptoms, but these should lead you to question your condition.
-Daytime fatigue.
-Dozing at your desk, or worse, at a steering wheel.
-Memory problems.
-Frequent colds.
-Depression.
-Using alcohol or over-the-counter drugs to sleep.

Choose What You Want To Do In Life

2008-05-04T10:25:00.000-07:00

This Life is Yours
Take the power
To choose what you want to do
And do it well
Take the power to love what you want in life
And love it honestly
Take the power
To walk in the forest
and be a part of nature
Take the power
to control your own life
No one else can do it for you
Nothing is too good for you
you deserve the best
Take the power
to make your life
Healthy
Exciting
Worthwhile
and very happy
While you
Reach for
Your dreams
- Anonymous

Eat “Good” Fats to Burn “Bad” Fat

2008-05-04T06:31:00.000-07:00

Fat got a bad reputation in the 80’s and 90’s for accelerating weight gain. Therefore, when people want to lose weight, they often cut fat from their diet. However, in order to eliminate excess body fat, you need to make sure you're eating enough of the “good” fats. While it's true that some fats are “bad” for you, others are absolutely essential for losing weight and maintaining a healthy diet.

Types of Fat
There are two types of fat “good fat” and “bad fat”

Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated, and Tran’s fat, but they can still be categorized as good and bad.

Monounsaturated (Good Fats)
Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.

These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts, and chicken fat.

Polyunsaturated (Good Fats) Omega 3 and Omega 6
Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammation and tumor growth. They also help to improve immune function and to help protect against sudden death from heart disease.

Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6

Omega 3 is found in foods like canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.

Omega 6 is found in food like safflower oil, sunflower oil, sesame oil, nuts, and beans.

Saturated (Bad Fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent as raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free dairy products and eat lean red meat.

Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.

Tran’s (Bad Fats)
Tran’s fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke. Tran’s fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils, and vegetable oils that have been subjected to heat-damage during cooking.

Now that you are aware of the differences between “good” fats and “bad” fats, let’s take a look at how the “good” fats can actually help burn “bad” fats.

Omega 3 Fish Oils and Weight Loss
In a recent study that was published in the International Journal of Obesity, researchers wanted to find out if supplementing the diet with Omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.

The two groups were fed exactly the same diet apart from one group was fed 6 grams of fat in the form of butter, olive oil, sunflower oil, and peanut oil, the other group were given 6 grams of Omega 3 fish oil.
The fish oil group was given 8 capsules per day, 2 in the morning, 3 at lunch, and 3 in the evening.

The total intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results was fairly conclusive.

After three weeks, the group without fish oil lost .7 pounds of body fat and burned an average of 1710 calories per day. The group with fish oil lost 2 pounds of body fat and burned an average of 1775 calories per day.

These results show that the group who were supplementing with fish oil burned about 1.1mg of fat per kilo per minute. This is roughly 26% higher than the other group who weren’t supplementing with the fish oil.

One of the key reasons as to why Omega 3 fish oil has such a powerful effect on fat metabolism is that insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories.

Insulin increases the activity of an enzyme known to promote the storage of fat.

Insulin inhibits the action of hormones sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.

Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.

Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used for energy (burned).

Combine the fat loss benefits with the other benefits of Omega 3’s such as it lowers cholesterol, lowers high blood pressure, reduced risk of heart disease, diabetes, cancer, macular degeneration, reduced anxiety and depression, mood elevation, increased mental ability, improved sexual health, natural hormone optimization, reduced inflammation, improved lung function, improved joint health, healthy skin, hair, and nails, and you can see why healthy fats should be staples of everyone's diet.

Any good doctor or nutritionist will tell you the best way to get any nutrient is to eat a balanced diet. In the case of Omega 3 fatty acids this would be in the form of fish, sadly due to the pollution levels found in our oceans today eating large portions of fish everyday is not advisable. Taking a fish oil supplement that is mercury free is a good idea for anyone wanting to increase intake of Omega 3.
The frustrating truth is that there will never be an easy quick fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself.

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10 Tips for Choosing Shoes

2008-04-27T10:23:00.000-07:00

Today more than 300 million pairs of athletic shoes are sold each year, and the selection is so broad that choosing a suitable pair can be overwhelming.
Most experts agree, however, that selecting the right fitness shoe is crucial to injury prevention, and the wrong shoe can contribute to a variety of health problems. For example, poor arch or heel support can lead to plantar fasciitis (arch pain), inadequate heel cushioning is associated with heel spurs, and insufficient shock protection can promote stress fractures, knee pain or even low back pain.
How can you select the best shoe for you? Here are some helpful tips from Stanford University fitness expert Terrie Heinrich Rizzo, MAS:

1. Understand Foot Biomechanics, Especially Pronation.
More than half of all people overpronate (their feet roll too far to the inside and push off the inside edge of the forefoot) or underpronate (their feet don't roll in quick enough, so each stride finishes on the outer edge of the foot, near the little toe). People with a low or flat arch usually overpronate, whereas those with a high arch tend to underpronate.

2. Analyze Your Foot Type.
Wet your feet and walk on a piece of cardbroad. If you can see the entire sole in the imprint, you probably have a low arch and tend to overpronate. If you see only portions of your forefoot and heel with a narrow connection between them, you probably have a high arch and tend to underpronate. Shoes you've worn for some time may also provide clues: Overpronation creates wear on the outside heel and inside forefoot, underpronation causes wear on the outer edge of the heel and the little toe.

3. Match Your Foot Shape to the Shoe.
Each company makes its shoes around its own set of "lasts," or foot-shaped molds, which vary in arch height, heel width, toe box size, etc. So certain manufacturers' shoes will fit you better than others. Make a paper tracing of your foot while standing and take the tracing with you when you go shopping. You will be able to see which models best match your feet.

4. Determine How Much Cushioning You Need.
The cushioning within a shoe disperses impact forces. Adequate cushioning is especially important if you underpronate; are an older exercises; weigh over a certain amount (150 lbs for women, 180 lbs for men); or have a joint problem.

5. Consider Stability.
The shoes heel counter (the part that cups the heel) should be firm; if it "gives" easily, look for a better shoe. In general, overpronators need more stable shoes than underpronators- so if you overpronate, be especially careful to select a shoe with a stiff heel counter and rear upper (the part that covers the top of the foot near the ankle).

6. Test For Flexibility.
Underproantors generally need more flexibility in their shoes than overpronators. To determine the flexibility of a shoe, hold it by its heel and midfoot (not the toe) and twist; the more the shoe resists, the stiffer it is.

7. Match the Shoe to the Activity It's Intended For.
If you wear a shoe that's inappropriate for the activity you're engaged in, you risk injury. Look for a sport-specific shoe. A running shoe should provide excellent heel cushioning and shock absorption, a flexible forefoot and a distinct Achilles notch. In a walking shoe the forefoot should be more rigid than a running shoe, and the sole should be rounded so you can smoothly shift weight from heel to toes.

8. Have Your Foot Measured.
Feet widen and lengthen as you age or gain weight. Get BOTH yours measured at least once a year.

9. Remember: Fit Matters; Size Doesn't.
Manufacturers use different sizing standards, so ignore the numbers and go strictly by fit. Look for a roomy toe box and adequate width across the broadest part of your foot. Fit should be snug at the heel, however, to prevent slippage during movement.

10. When in Doubt, Throw Them out.
Your shoes can look okay but no longer provide proper support or shock absorption. Consider changing shoes after 150 hours of cross training, 300 to 500 miles of running or 1,000 miles of walking. In addition, replace your insoles frequently, rotate several pairs of shoes and save sport-specific shoes strictly for their designed activity.

Beyond Circumstance

2008-03-02T10:48:00.000-08:00

No circumstance has the power to distract you from the direction you have chosen. Anything that knocks you off track does so because you have allowed it to. Keep in mind that you give power to your circumstances. You imbue them with your life, your purpose and your meaning. They are your reflection, not your essence.

The world around you can influence you to the extent that you allow it. There is a part of you that no one; no thing can ever touch without your participation. The direction in which you point and focus that essential core of your being will largely determine the quality of your life.

Pain and pleasure may both be quite compelling, yet they are outside of who you really are. Circumstances may be very alluring or terribly frightening, yet you exist beyond those circumstances. Keep that ever in mind, and be true to your greatest possibilities.

Portion Control

2008-03-02T09:47:00.000-08:00

Have you ever noticed how some people work out every day and look exactly the same year after year. After investing that much time in the gym, you would think they would be the prime example of a fit and toned physique, yet, they still have those last 10 pounds to lose or a nice round beer belly. Why is their body not adapting from exercise?
It probably is, they are probably more fit than they were when they first walked into the gym. Their muscles and bones may be stronger. Their heart and lungs may function better. They may have reduced their cholesterol levels and risk for heart attack and stroke. They may have better balance, body awareness, and flexibility. In the inside their body is adapting to the exercise...but, why does it not show on the outside?

Most likely diet is to blame. You can put in the hours in the gym, but, if you do not eat properly for your lifestyle, you will never see the rewards of all your hard work. Spend some time talking to a certified dietitian or nutrition coach to find out how much food you should be eating. Every body's needs are different. Once you know how many calories you should be eating, and what foods are the best for getting in those calories, make sure you measure it.
You must become aware of portion sizes to lose weight. Many people eat an excellent, nutritious diet with all the right foods. But, without portion control, too much of even the right foods can make you gain weight.
Try these portion control ideas:

1. Serve yourself measured portions. Use measuring cups and spoons, scales to weigh meats and cheeses.
2. Avoid seconds. Relax and think. Let 20 min. pass before going for the second helping. Chances are, you won't want seconds!
3. Use a smaller dinner plate or dish to satisfy your psychological need to see a full plate. Spread food to cover the plate.
4. Set some food on the side of your plate and leave it behind. Break away from the "clean plate syndrome," the compulsion to eat everything on your plate.
5. Cut food into smaller pieces. It seems like more and the meal lasts longer.
6. Measure cheese and meat to become familiar with 1oz. and 3oz. portions respectively. Measure salad dressings, mayonnaise, peanut butter, and butter in tablespoons to see how much you usually eat and how to "guesstimate". Strive to use 1 tablespoon at most.
7. Measure your glass sizes at home. Is your juice glass 4oz., 6oz., 8oz., or 16oz. ? What about your milk glass??
8. Do you usually eat 1/2 cup, 1 cup, or 2 cups of rice, pasta, or cereal? How much do you need?
9. As time goes on, you will not need to measure everything. You will be a good judge after practicing the first week or month. Then "spot check" yourself now and then to make sure over time you are still eyeballing it accurately.
10. Have the deli attendant slice cheese and cold cuts in 1 oz. slices for your convenience.
11. Buy 3oz boneless, skinless, chicken breasts, etc.
12. Purchase individually wrapped, portion-controlled servings (such as cheese slice "singles" or wedges of frozen dessert bars).
13. Split an entree when eating out. Most are 6-8oz. You probably only need 3-4oz at a meal.
14. Always slice fresh fruit and eat. Slices are more filling than 1 whole fruit.

The Foutain of Youth

2008-03-02T08:00:00.000-08:00

Ever wondered how you get all those wrinkles? Those annoying crow’s feet at the corners of your eyes? Or those laugh lines around your mouth? After age 28, the major source of aging is the production of free radicals. And with age, the amount of free radicals we produce increases. Scientists have determined that very large amounts of free radicals accumulated in your body, may significantly shorten your life span.
A free radical is an unstable molecule that steals an electron from a stable molecule in order to satisfy its need for repair. In doing so, this free radical destabilizes the stable molecule and creates another free radical in a vicious chain reaction of cellular destruction. A single free radical can cause damage to millions of other molecules in you body, preventing your body from functioning properly. This molecular destruction is continually occurring in your body.
Some free radicals arise normally during metabolism. Exercise increases free radical production. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, free radicals attack us from many different environmental sources every day. Some of which are: alcohol, tobacco, prescription drugs, smoked and barbecued food, harmful chemicals and additives in the foods we eat, sun bathing and pollutants in the air we breath. They assault your cells, large enzyme complexes, Vitamin C, and DNA.
Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur.

Antioxidants are commonplace in nature. In fact, antioxidants are abundant in more common vitamins such as retinol or Vitamin A, ascorbic acid or Vitamin C, tocopherol or Vitamin E, and selenium. They can be nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Studies have shown that antioxidants may offer the best protection your body has against damaging free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.
Studies indicate antioxidants do more than protect against free radicals; they are believed to play an important role in preventing the development of such chronic illnesses as heart disease, stroke, cancer, Alzheimer’s disease, Rheumatoid arthritis, cataracts, and ward off premature aging.
Although antioxidants cannot completely rid our bodies of free radicals, they can work to minimize the damage caused. Thus, diseases and other illnesses caused by harmful free radicals are avoided and aging is delayed.
The problem is, as we age our bodies produce fewer and fewer antioxidants. Fortunately there is a solution. To maintain our health and well being, it is clearly imperative that we must supplement our diets with natural antioxidants. Antioxidants can be found in fruits, vegetables, whey protein, dark chocolate, and red wine. Because no ones diet is perfect, a good way to fill in the missing nutrients is by taking a good multi-vitamin.

Men's Performance Daily Multivitamin AM/PM

Women's Performance Multivitamin AM/PM

Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)

Consider This

2008-02-02T18:05:00.000-08:00

Next time you decide to skip a workout, cut your cardio session short, do one less rep because you are tired and no one is looking, or take a bite of that cookie your child is eating...

Consider This!
If 99% Were Good Enough

No phone service for 15 minutes each day.

Two million documents will be lost by the IRS this year.
811, 000 faulty rolls of 35mm film will be loaded this year.
22,000 checks will be deducted from the wrong bank accounts in the next 60 minutes.
Unsafe drinking water 3 days a year
11,314 phone calls will be misplaced by telecommunication services every minute.
12 babies will be given to the wrong parents each day.
268,000 defective tires will be shipped this year.
14,208 defective personal computers will be shipped this year.
103,260 income tax returns will be processed incorrectly this year.
2,488,200 books will be shipped in the next 12 months with the wrong cover.
5,517,200 cases of soft drinks produced in the next 12 months will be flatter than a bad tire.
2 plane landings daily at O’Hare International Airport will be unsafe.
3,056 copies of tomorrow’s Wall Street Journal will be missing one of the three sections.
Two million people would die from food poisoning each year.
18,322 pieces of mail will be mishandled in the next hour.
291 pacemaker operations will be performed incorrectly this year.
88,000 credit cards in circulation will turn out to have incorrect cardholders’ information on their magnetic strip.
$9,690 will be pent each and every day on defective, often unsafe sporting equipment.
55 malfunctioning automatic teller machines will be installed in the next 12 months.
22, 000 incorrect drug prescriptions will be written in the next 12 months.
114,500 mismatched pairs of shoes will be shipped this year.
$761,900 will be spent in the next 12 months on tapes and compact discs that won’t play.
107 incorrect medical procedures will be performed today.

Listen to Your Heart

2008-02-01T15:47:00.000-08:00

February is the month of sweet hearts, beating hearts, candy hearts, and sometimes, broken hearts.
Do you know what your heart is telling you?

Heart rate is the best indicator of exercise intensity. When you exercise, your heart beats faster to meet the demand for more blood and oxygen by the muscles of the body. The more intense the activity, the faster your heart will beat. Therefore, monitoring your heart rate during exercise can be an excellent way to monitor the intensity of your workout.

There are a number of methods to monitor the heart rate.
Manually, a heart rate can be determined by finding the radial pulse at the base of the thumb of either hand. By using the first two fingers of one hand and locating the artery, count the number of beats in a 10-second period. To determine the heart rate in beats per minute, multiply the number of beats per 10-seconds by six. An accurate pulse count is crucial when monitoring exercise intensity manually.
If you do not want to count your heart beats, another way to determine your heart rate is by holding on to heart rate sensors which are located on some pieces of cardiovascular equipment.
I find that the easiest way to monitor heart rate is by using a heart rate monitor. That way you are free to move how you want and do not have to interrupt your workout to count your pulse, the monitor will do it for you.

The question is, What does your heart rate mean? Are you working out too hard, or not hard enough? There is a range of 5 heart rate intensity zones that are safe and effective for promoting cardiovascular benefits. In order to figure out at which intensity you should be working out at you need to be familiar with a few terms.

1. Aerobic
The body's ability to utilize oxygen and therefore obtain more energy through increased fat burning.

2. Aerobic Base (AB)
This is the number of beats per minute (bpm) at which you are the most efficient at burning fat calories.

3. Anaerobic
An increase use of sugar for energy due to lack of sufficient oxygen. The body can only store a limited supply of sugars in the muscles, therefore, sugar gets used up quickly and activity cannot be sustained for a very long time.

4. Anaerobic Threshold (AT)
This is the number of bpm at which you stop primarily burning fat for energy and start burning mostly sugars for energy.

As mentioned before, there are 5 different training zones. Zones 1-3 are the fat burning zones and zones 4-5 are the sugar burning zones. Typically ones AB is somewhere between zones 1& 2. The AT is the cut off point between zones 3 & 4. At what heart rate each zone begins and ends varies from person to person depending on one's conditioning. Just as no two people have the same fingerprints or DNA, no two people have the exact same response to exercise. Two people can be working out at the same heart rate, and depending on how fit they are, one person may be burning all fat calories, while the there person is working to hard and burning sugar calories. A simple exercise assessment, the MAP Test, can determine your unique metabolic response to exercise, including your AB, AT, and 5 training zones. The idea is to enhance your performance by getting your AB as close to your AT as possible and increase your AT by training in the correct heart rate zones. Thereby, maximizing your body's ability to burn fat. A positive side effect of this process is effective weight loss.

(For more information regarding MAP Testing and which heart rate monitor is best for your needs, please contact Amy Gilgenbach).

Veggies, Fruits, and Your Body

2008-01-31T20:55:00.000-08:00

I received this forward from a friend and thought it was worth sharing.

This is all true.

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye...and YES science now shows that carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart is red and has four chambers. All of the research shows tomatoes are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows that grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds are on the nut just like the neo-cortex. We now know that walnuts help develop over 3 dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.

Eggplant, Avocadoe's and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats 1 avocado a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? .... It takes exactly 9 months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemica lcons tituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the motility of male sperm and increase the numbers of sperm as well as help overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries

Grapefruits, Oranges, and most Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like body cells. Today's research shows that onions help clear waste materials from all of the body cells They even produce tears which wash the epithelial layers of the eyes

If You Ever

2008-01-03T18:50:00.001-08:00

If You're Ever... If you're ever going to do the things you wish to do, now is the time to start. If you're ever going to become the person you know you can become, now is the time to do it. If you're ever going to fulfill the great and wonderful possibilities that are surely yours, now is the moment to begin in earnest.

A full and rich life is yours for the making, but it won't just be handed to you, no matter who you are. Your life, your fulfillment, requires your active and committed participation. And now is the time for that to happen. The past is long gone and the future is yet unavailable to you. Now is when you can make a difference.

What are your dreams, your hopes, your ambitions? Now is the time to follow them with the passion that you know you have. Now is the time for action, for commitment, for purpose. Putting it off until later will only cheat you out of what you could have become. Do it, be it, live it now. It's the grandest opportunity you could ever imagine.

Top 10 New Years Resolutions

2008-01-03T18:40:00.000-08:00

New Year's Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It's a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes. Did your New Year resolutions make the top ten list?

1. Spend More Time with Family and Friends
Recent polls show that more than 50% of Americans vow to appreciate loved ones and spend more time with family and friends this year. Make plans to meet up with friends for an evening of camaraderie at a favorite restaurant.

2. Fit in Fitness
The evidence is in for fitness. Regular exercise keeps you healthy and makes you look and feel better. Why not make this the time to start getting in shape for a local run/walk, bike tour, or triathlon.

3. Lose Weight
Over 66 percent of adult Americans are considered overweight or obese by recent studies, so it is not surprising to find that weight loss is one of the most popular New Year's resolutions. Read on for tips on how to stick to your weight-loss goals.

4. Quit Smoking
If you have resolved to make this the year that you quit smoking, over-the-counter availability of nicotine replacement therapy now provides easier access to proven quit-smoking aids. Even if you've tried to quit before and failed, don't let it get you down. On average, smokers try about four times before they quit for good. Start enjoying the rest of your smoke-free life!

5. Enjoy Life More
Given the hectic, stressful lifestyles of millions of Americans, it is no wonder that "enjoying life more" has become a popular resolution in recent years. It's an important step to a happier and healthier you! Consider taking a yoga class to bring balance to your body, mind and soul. Or just get out and try something new. Take up a new hobby or outdoor activity. Go to a theater performance, or head to the local spa.

6. Quit Drinking
While many people use the New Year as an incentive to finally stop drinking, most are not equipped to make such a drastic lifestyle change all at once. If you have decided that you want to stop drinking, there is a world of help and support available. There are a number of local treatment-based programs, as well as support groups for families of alcoholics, find one near you.

7. Get out of Debt
Was money a big source of stress in your life last year? Join the millions of Americans who have resolved to spend this year getting a handle on their finances. Meet with a financial planner to help you create a plan for success.

8. Learn Something New
Have you vowed to make this year the year to learn something new? Perhaps you are considering a career change, want to learn a new language, or just how to a flat tire. Whether you take a course or read a book, you'll find education to be one of the easiest, most motivating New Year's resolutions to keep.

9. Help Others
A popular, non-selfish New Year's resolution, volunteerism can take many forms. Whether you choose to spend time helping out at your local library, mentoring a child, or building a house, there are many nonprofit volunteer organizations that could really use your help. Or if you do not have a lot of time, you could donate the furniture, clothing and other household items that you no longer need, rather than leaving them out by the curb to fill up our landfills.

10. Get Organized
On just about every New Year resolution top ten list, organization can be a very reasonable goal. Whether you want your home organized enough that you can invite someone over on a whim, or your office organized enough that you can find the stapler when you need it. Being more organized is a great way to help reduce stress.

Top 10 ways to Ensure New Years Resolution Success

Did you know that fewer than 10% of people who set New Years' Resolutions actually achieve them? How can you ensure YOUR success? Try using the Top 10 Tips below.

1. Choose Something YOU Really Want
If you don’t even have a clear picture of why you want to do something, or only doing it because someone else wants you to, then there will be motivational problems. Write down all the reasons why getting your behind in gear and getting a handle on your New Year’s resolution will help you.

2. Be Realistic
If you're making the same resolution you make every year but have yet to complete it, take a second look. Is your goal truly obtainable or is this goal something you need to let go of, such as weighing the same as you did back in high school 20 years ago. Perhaps you need to modify it. What purpose is it serving you each year? How will this goal end DIFFERENTLY this year?

3. Educate Yourself
Whether this is a new challenge, or something that you have been unable to accomplish in the past, I think it is safe to say you may need some help to ensure your success. Do some research by checking resources on the Internet, or go the library. Look in the paper, the yellow pages; ask a friend or a family member, the important thing is to explore resources to educate yourself on techniques and skills that assist you in achieving your resolutions.

4. Make a plan
Set specific goals with an end date. Such as I want to drop 2 clothing sizes by April 1st. Then focus on the process of achieving those goals and set mini goals along the way. What do you need to do to drop 2 sizes? How many times a week do you need to workout? What kind of exercises will be best for you at this time? Meet with a trainer and schedule workouts in your planner. How many calories should you be eating? Get a resting metabolic test or speak to a nutritionist. (For more in formation regarding metabolic testing please contact Amy Gilgenbach) Once you have a plan in place, write it down. It's a fact: writing down your goals gives you a higher chance of success.

5. Make it Easy on Yourself
If you know that the darkness and cold of the winter will keep you from going to the gym consistently be creative and try to avoid that obstacle altogether. Work out in front of the TV if that will make it easier. Buy a stationary bike or a treadmill. Use it while reading, playing video games or watching a movie.

6. Commit
Move beyond the land of "good ideas" to the land of true "commitment". Make the decision that you will make time for your goals and DO IT, even if you do not feel like it.

7. Tell People
Let people around you in on your new commitments and goals for the year. But, even better than just letting others in on your "secret" dreams and goals -get some accountability. Meet for lunch once a month with a group that will ask you, "So, how's it going with your goal?" Hire a Coach. Talk to your best friend or partner. Get some support!

8. Focus With Reminders
Once you've got your goals and plan in place, figure out ways to remind yourself. Post your goals on your bathroom mirror or in your car. Some people put reminders in their palm pilots or cell phones. Figure out what works for you.

9. Believe and Visualize
Do you know the story about the group of basketball players who spent one hour visualizing making baskets, while another group actually practiced? The visualizing players had better seasons! So visualize yourself on New Years Eve 2009 with all your goals achieved. What would that look like? How would it feel? Visualize once a day and see the difference it can make in your life.

10. Reward Yourself
Don't forget to reward yourself for achieving success. You have made a significant commitment to do something important and meaningful; be rewarded for your effort. Make a decision of what your reward will be, make it something personal and special. It does not need to be luxurious or expensive, it can be something simple and obtainable like a one-hour massage, or a weekend stay at local hotel that has a pool. Pamper yourself; do not be afraid to treat yourself to a little incentive every month for sticking to your resolution. Use your imagination; make it something that you would not normally treat yourself to, because you earned it.

Don't Skimp on High Quality Protein

2007-12-28T09:35:00.000-08:00

I often receive questions from clients regarding protein consumption. Protein is indeed a critical element in the diet, particularly for physically active individuals. There is a lot of confusion today as to what and how much protein should be consumed per day. For now let me just note that with regard to protein, the two most influencing factors are protein intake and protein quality.

Now, here are the facts.

The body can adapt well to an increase in protein intake, but it cannot tolerate any decrease in protein quality.

As one consumes more protein the body will adapt allowing you to absorb more protein in each meal. Protein provides your body with the amino acids it needs to repair and rebuild muscle cells. Research demonstrates that when you are more physically active you require more protein, anywhere from 1 to 1.5 grams of protein per pound of body weight.

When the diet is deficient in essential protein (due to inferior, damaged, over-processed or heated dietary protein), the body will leech into the muscle and break down its protein in a desperate attempt to get the missing amino acids that are required to sustain essential metabolic function….. Put simply, when it comes down to protein you cannot afford to sacrifice on quality. But, the fact is that not all proteins are created equal.

Note that virtually all plant proteins are incomplete and virtually all animal protein foods are exposed to heat during cooking. In general, our diets are often deficient in essential amino acids found in protein. The commercial protein products that we commonly use (shakes or bars) are typically deficient and degraded – most are over-processed with damaged proteins, loaded with chemicals or made with low grade, cheap proteins, or all the above.

Physically active individuals must support their body's increased demand for amino acids with the highest grade protein and in sufficient amounts. But here is the catch, to be fully effective, protein must be ingested with other cofactors including vitamins, minerals, good fat and low glycemic carbs. Protein is a building block material that cannot be fully utilized without its nutritional cofactors. Unfortunately commercial protein products today are devoid of nutritional cofactors. Instead, they're loaded with chemical preservatives and fillers (ie. Sugar).

Protein nourishment is not simple, nevertheless for individuals interested in muscular development, this topic requires much attention. Muscular development occurs as a compensation mechanism that makes the muscle stronger and larger in response to repetitive physical drills. But, in order to actually gain muscularity, the body must first go through a recuperation period (recovery) to remove all inflammatory compounds, waste material and damaged proteins accumulated in the muscle after exercise. Now here is the point – as long as the recuperation process is not completed, muscular development will not occur. For all respective purposes, inadequate recovery means failure. Proper applications of recovery meals after exercise are therefore critically important in enhancing recuperation and preparing the body for actual muscle gain. If you're an active individual, you can't overlook this fact.

Life Time has created a line of protein products to do just that – provide the body with protein of the highest biological value together with supportive nutrients and cofactors that maximize protein utilization. For example, our Whey Protein Isolate is the strongest and most effective bio-engineered amino acid composition to amplify the muscle enhancing properties of whey. The whey protein isolate with in this formulation increases amino acid availability to maximize the stimulation of muscle protein synthesis and results in greater muscle development. In addition, our exclusive proprietary formula features a patented digestive enzyme called Aminogen. This unique system helps push more protein amino acids into your muscles (up to 250% more) which results in greater gains in lean muscle mass and strength. Life Time has developed this superior formulation to specifically provide a more effective stimulation for protein synthesis resulting in greater muscle growth.

Life Time Peak Performance Whey Protein Isolate

Everything you need to support your body's demand for quality protein.
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(NOTE: When placing your Autoship order use discount/referral number 49720)

Autoship

2007-12-28T09:26:00.000-08:00

What is AutoShip?

With AutoShip, you are in control. It is a convenient, money-saving program that lets you order high-quality Life Time Fitness products online for easy delivery at your home or office. This way you don't have to remember to buy the important nutritional products you need. Life Time Fitness remembers for you!

AutoShip is a program created by Life Time Fitness to allow users to create an order for products that will automatically get placed for them once every month or once every 3 months. By automating the process, you save both time and up to 10% off the regular price on the products you use every month.

Directions for Creating your AutoShip Account

1. Go to lifetimefitness.com.
2. Click "Shop" and select "AutoShip Program."
3. Click on "Sign Up Today."
4. Complete requested fields in blue text.
5. Enter your referral/trainer's number: 49720 and club affiliation: Eden Prairie Life Time Athletic Club.
6. Click "Submit."
7. Log into new account with user name and password.
8. Add products to your shopping cart by clicking on products
9. Click "Add to AutoShip" at the bottom of the page.
10. Follow set-up instructions and click "Calculate."
11. Click on "Add to My Account."
12. Click "Log out" and your order is complete.

Please allow 5-7 days for delivery.

If you have any questions, please contact Amy Gilgenbach