President/CEO Investigates Phoenix Weight Loss Industry, Uncovers Shocking Evidence

PilataStrengthWeightlossMethod created by Natalie Pyles and Jeff Wilson

By, Natalie Pyles

Phoenix, AZ- President/CEO, Jeff Wilson of Motezuma Paving company spent the last two years investigating the weight loss industry in Phoenix. And he has uncovered shocking evidence all Phoenix and Scottsdale residents need to be aware of.
Mr. Wilson, a 56 year old husband, father of two, and CEO did not conduct this investigation in an official capacity, but rather a personal one.
"Two years ago, as the demands of being a CEO, husband, and parent became increasingly intense, I began to put on weight, sleep less, and my energy levels plummeted," says Wilson. "And that's when I started looking for the quick fix 'silver bullet."'
Wilson started with diets. He'd lose some weight, then have it all come back wiht more to spare (an all-too common problem most dieters experience). Then he moved on to home fitness gadgets, buying this contraption and that one, none of them helping. Next came the pre-packaged meal plans and then the calorie/point counting programs. Failure after failure occurred, until finally Wilson gave in and decided it was time to get professional help from both a licensed Nutritionist and Certified Professional Trainer.
He diligently researched every available option in Phoenix and Scottsdale until finally settling on Natalie Pyles Owner of Fitness Elements & Associates in North Phoenix www.myfitnesselements.com.
"I finally got tired of my stomach hanging over the car seat belt and decided I'm worth the investment to end my frustration once and for all. To my surprise, though, Fitness Elements offers a wide range of services that are truelly affordable for anyone."

Fitness Elements & Associates provides traditional one-on-one personal training, group training, and bootcamps with state of the art equipment and the latest exercise trends. Most importantly Natalie's proprietery Nutrition system and Wellness Coaching style that gets Results.

"This is not what you think of when you hear about Madonna or some other star paying hundreds of dollars per hour for personal training," says Fitness Elements owner, Pyles. " Fitness Elements staff of Certified Personal Trainers and licensed Nutritionist are real experts in their field and our equipment and services are top notch, but our prices are within reach of any professional or homemaker in the community. But more importantly, the results we get for our clients are what we're most proud of. We've helped over 3,000 local residents get in the best shape of their lives, and we've done it without putting a dent into their pocketbook," Pyles explains. "We offer a 2-3 pounds per week and 1% Body-fat per week money back results- base Guarantee, so if you don't get the results, you don't pay. But frankly , we've never had to refund anyone's money because they all get the fat loss, weight loss, body transforming results they want. And they get it quickly," says Pyles. The proof is on the Fitness Elements website at http://www.myfitnesselements.com/Success_Stories.htm dozens and dozens of success stories and videos from clients are easily accessible, as well as a special free report and Fitness Elements Info-Pak called "How to Get Maximum Fat Loss Results In Minimum Time."
The evidence Mr. Wilson uncovered is shocking: there is a simple, fast inexpensive weight loss and fitness solution that really works, and it's right here in Phoenix and Scottsdale. Mr. Wilson did go with the Exclusive version after all he has worked hard and thought he deserved the upgraded version.
Fitness Elements is currently offering two free 1 hour sessions and 1 and 1/2 hour metabolic assessment absolutely free of charge for residents who want the kind of results Jeff Wilson got.
Call Natalie at Fitness Elements 480-212-1947 or visit www.myfitnesselements.com today. Only 11 spots are available.

P.S. If you need a great paving company call Jeff and Barbara Wilson at they are Fantastic people!

Office phone: (602) 278-8100 or visit http://www.montezumapavingco.com/

Why You need to be aware of Cancer risks?

End-of-Life Conversations Lower Costs, Improve Quality of Life

Advanced cancer patients who have end-of-life discussions with their doctors appear to have better quality of life in their final days and pay significantly less for that care, according to a new study published in the Archives of Internal Medicine.

The research is based on data from the ongoing Coping With Cancer study, a large multi-site study tracking the health of advanced cancer patients and their primary caregivers. It's being funded by the National Institute of Mental Health and the National Cancer Institute, and incorporates work from several research centers, including the Dana-Farber Cancer Institute, Yale University, Memorial Sloan-Kettering, and the University of Texas Southwestern Cancer Centers.

For this study, Harvard researchers at Dana-Farber Institute interviewed 603 patients and found 188 had discussed end-of-life care with their doctors. They found those patients were less likely to use more intensive interventions, and as a result, had lower medical bills. In fact, health costs for patients who had end-of-life conversations with their doctors were estimated to be an average of 36% lower in the last week of life than for patients who didn't talk with their doctors.

There was no difference in survival or in psychological distress between the two groups. However, patients who didn't have end-of-life conversations with their doctors experienced more physical distress in the final week of life, as reported by nurses and caregivers.

"We refer to the end-of-life discussion as the multimillion-dollar conversation because it is associated with shifting costs away from expensive, burdensome, non-curative care, like being on a ventilator in an intensive care unit, to less costly comfort care provided at home or in hospice, which most patients and their families say they would prefer," said Holly G. Prigerson, PhD, of the Center for Psycho-Oncology and Palliative Care Research at the Dana-Farber Cancer Institute and an author of the study.

Studies have shown that about one-third of Medicare expenditures in the last year of a person's life are spent in the last month. A high proportion of those costs come from life-sustaining procedures and care, such as ventilator use and resuscitation.

Promoting policies that increase communication between doctors and patients could lead to better quality-of-life and lower costs at the end-of-life for patients with advanced cancer, the researchers conclude.

In another study published in the same issue of the Archives of Internal Medicine, researchers analyzed data from 158,780 Medicare patients who died in 2001 and found that despite dying of similar causes, black and Hispanic patients appeared to have significantly higher end-of-life costs than white patients. Most of this was due to greater use of life-sustaining care and procedures. The researchers weren’t able to look at the reasons for these differences in the study.

"These reports help shed light on an important issue: differences between certain populations in end-of-life care, including lower rates of hospice use among certain populations," says Otis W. Brawley, MD, chief medical officer of the American Cancer Society. "But the issue here may not be about race as much as it is about economics and culture. People who do not have adequate access to health care often do not have an ongoing relationship with a specific doctor. Without a regular source of care, there's less opportunity to build a trusting relationship."

More research is needed, he says.

"These are important, intriguing findings, but it's important that other researchers replicate them before we draw further conclusions. Once that's done, we'll need to explore in more detail what factors may contribute and how. But this data clearly supports the need for further research."

For more information about end-of-life issues and concerns, see our document, Nearing the End of Life

Refernces: Amercican Cancer Society

Rebecca Viksnins Snowden


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Why Exercise for Cancer?

"What's the one thing I should Start doing NOW as it relates to Exercise for Cancer?"

How to Exercise for Cancer

Exercise programming for cancer may mirror the growth in the US in alternative medicine and self help. A report in Alternative Therapies Journal by Van deCreek et al suggests that exercise is second only to prayer as the top forms of complimentary therapies that breast cancer survivors have interest in (prayer=84%, exercise=76%) and actually participate in as part of their recovery (prayer=76%, exercise=38%). Secondly, the passage of the Balanced Budget Act in 1998 has curtailed many acute rehabilitation programs in the US. Therefore, many therapists are looking for programs to provide to their patients to expand their level of clinical services. In 1996, the publication of the US Surgeon General’s Report on Physical Activity put into perspective the importance of regular exercise in maintaining and improving one’s physical health. Lastly, health centers in the US and abroad are moving in the direction of new and innovative programming. Many health clubs want to forge stronger relationships with their community medical facilities. All of these elements make for an attractive fit to provide exercise for persons with cancer. Therefore, exercise may stand on its own as the premier form of complimentary medicine for cancer survivors.

Benefits of Exercise

Why would a cancer survivor who has recently undergone chemotherapy or radiation wish to participate in an exercise program? In essence, patients feel better when they are in good shape. Not only are they better able to tolerate their medications, but their quality of life improves. This section details some of the major sports medicine reports that lend support to participating in exercise as a preventive approach to cancer but (according to some oncology sources) also to improve the odds for survival after diagnosis.

The Epidemiology of Exercise and Cancer

In the mid 1980s, Dr. Rose Frisch detailed a report that stated that former collage athletes had a marked reduction in the incidence of certain types of cancer, some by up to 45% less than their sedentary counterparts. In the late 1980s, a report from Stanford stated that persons who engage in more than three hours of physical activity per week have a reduction in certain cancers (such as colon cancer) by about 15%. These were the first epidemiological reports that looked at physical activity in cancer prevention. It wasn’t until five years later that USC Professor Dr. Leslie Bernstein showed a 60% reduction in breast cancer incidence in premenopausal women who engaged in regular exercise each day. Three years later, Dr. Ingar Thune published a Swedish study on physical activity and breast cancer incidence in 25,000 women. Her results mirrored the work at USC and showed a reduction in incidence rates by over 25%. This is impressive based on the large sample size interviewed. In general, the consensus of epidemiology reports lend a tremendous amount of statistical power to inclusion of exercise into a cancer-prevention regime.

Improved Immune System

Reports from the early 1990s by Dr. David Nieman confirmed that exercise enhanced natural killer (NK) cell activity. This immune system component has effects on chemoprotection. However, the criticism in the immunology community is that changes in the immune system are transient, and it is hard to pinpoint whether or not regular exercise stimulates these cells enough to produce a long-term effect.

In a conversation with Dr. Nieman early in 1999, his response to this was for physiologists and physicians to understand the concept of immunoenhancement - the sum of change in the immune system over time. This changing pattern over time may improve the protective status of the immune system without being detected on a random blood draw. Nonetheless, this may explain why some persons who exercise regularly may have a reduced incidence rate of certain types of cancers.

Hormonal Changes

Some theories recently published by Dr. Ann McTiernan state that improving the hormone state will have a tremendous impact on cancer development. It seems as though components such as insulin and insulin-like growth factor (IG-F) have an effect on tumor development. Modulating these hormones (along with cortisol and sex hormones) may reduce the ability of tumor cells to grow and proliferate.

Other Physiological Mechanisms

There are other hypotheses that may indeed have an impact on tumor cell development and proliferation. Like the new angiogenesis inhibitors that are being tested in the cancer field, exercise redistributes blood flow. This redistribution may have an impact on blood supply to the developing tumor cell. Exercise also increases body core temperature, changes body pH and increases the amount of lactate produced metabolically. These changes, although not currently tested in cancer, may also have an impact on tumor cell growth. We can only speculate as to the true mechanisms of why those who exercise may be at a reduced risk for development.

Quality of Life Changes

The past 10 years of behavioral research has given quite a bit of information as to the power of support groups and positive thinking on cancer survivorship. Recent behavioral reports have shown that persons with metastatic cancer who are involved in group support live longer than their non-support group counterparts. In the behavioral aspects of exercise, what we do know for certain is that physical activity enhances the quality of life for all of its participants. There are more reports coming out each year on the effects of exercise on quality of life issues. A 1997 report by Dr. Bernadine Pinto stated that 16 breast cancer survivors who participated in regular aerobic exercise had improved profile of mood scores than their sedentary controls. A 1998 report by Michelle Segar from the University of Michigan stated that 24 breast cancer survivors who performed regular aerobic conditioning had improved self efficacy scores and less anxiety than their controls. A 1999 review of over 20 behavioral reports by Dr. Kerry Courneya from Canada states that 75% of these reports show positive effects of exercise on cancer survivorship. A paper presented at 1999 by the HealthEmotions Research Institute states that 41 women with breast cancer who underwent a 16-week group exercise program improved blood pressure, body weight and well-being scores. This is some of the most profound research available on the benefits of exercise for cancer survivors. The ability to enjoy life and participate more fully in daily activities is shown through regular exercise at even a low level of training.

Current Clinical Studies

One of the first publications on therapeutic exercise for cancer patients was published by Rosenbaum in 1979. This guidebook may have been years ahead of its time in terms of its practical application to acute exercise programming for cancer survivors. However, in the 1990s, there are more reviews on the subject of exercise in terms of its application to the rehabilitation profession. A recent report from Dimeo states that patients who are on high dose chemotherapy and stem cell transplantation can improve physical measures such as hemoglobin and physical performance. This report details how even patients receiving large amounts of medication can derive exercise benefits. Winningham introduced the concept of the WAIT protocol, which uses interval aerobic conditioning to improve the fitness level of participants. Durak has used moderate to heavy progressive resistance strength training to improve overall function and quality of life scores in stage I and II cancer survivors. This program has also looked at health status over five years for participants who are continually exercising. Most of them (90% of 18 interviewed) still exercise and take nutritional supplements daily as part of their recovery process. A summary of the epidemiological and clinical benefits of exercise and cancer is listed in Table 1 below.

Programming for Exercise and Cancer

Most programs for cancer survivors use aerobic training (walking or stationary bike protocols) to improve function and quality of life scores for patients. The Cancer Well-Fit Program in Santa Barbara, California uses a four component approach for exercise. This model concentrates on progressive resistance strength training as the primary training regime. Patients select stations that fit their initial fitness level and medical concerns and progress to higher weight levels and additional stations as pain free fitness levels and strength improves. Aerobic training concentrates on machines (so patients can check improvement in Watts and MET values from computer readouts), step classes and group walking. The important aspect about training in a community health club environment is that patients can select from a variety of classes (designed for them) and aerobic machines to improve their aerobic capacity during their initial 10 weeks of supervised exercise. The third component is range of motion and flexibility. This concentrates on working out scar tissue deficits and balancing general musculature. The last component is mind/body fitness, which consists of breathing, relaxation, one to two yoga classes within the 10 weeks and some meditation programs. All of these are part of the health club programming. They are offered to cancer participants along with water exercise, NIA training and other club programs. This model is one that many health clubs and clinics are looking to emulate because, over the past five years, programs in Southern California, Colorado and Illinois have trained hundreds of cancer survivors using this model, and outcomes have been published on many of these participants with regards to increases in strength (over 45%), aerobic capacity (30%) and a multitude of quality of life improvements (in general over 29%). Over five years of recovery, over 90% of participants continue to exercise either self paced or in a club, and the same percentage take supplements on a daily basis. Their level of vigor is over 80% (on a 100 scale), and almost all use some type of complimentary therapy to enhance their recovery process.

Future Directions in the Field

Exercise and cancer is slowly making its presence felt in the sports medicine community. For now, personal trainers, therapists and oncology nurses have the resources to provide exercise programs for cancer survivors in a safe and supervised environment.

Personal trainers will play a critical role in the development of long-term health outcomes for cancer survivors. As we have seen in our recent national survey of personal trainers, fitness instructors can help cancer survivors with their orthopedic concerns (after referrals from PT), psycho-social needs through group exercise and improvement in self efficacy and can inform them on topics of health education, nutrition and mind-body fitness.

Health clubs will also play a role in cancer wellness through the developing of programs in their facilities and working with local medical agencies (physical therapy, nursing and oncology) to facilitate the growth of such programs for all types of cancer survivors.

If cancer and exercise is to reach the status of cardiac rehabilitation in this decade, then it is essential we increase our awareness and knowledge of dealing with cancer survivors (some of whom already exercise in the health club setting) and improve our communication with oncologists and therapists to ensure a smoother referral network into these exercise programs. Exercise professionals are going to lead the change in this area of health care, and they will do it in a big way.

This article is dedicated to the memory of Dr. Maryl Winningham, who pioneered the use of exercise for cancer patients. She lost her battle with breast cancer in February of 2001, but her spirit remains.


References:

1. Bernstein, L., Henderson, BE, Hanisch, R., Halley, JS, Ross, E. Physical exercise and reduced risk of breast cancer in young women. J. Nat. Cancer Inst. 86;18:1403-08, 1994.
2. Courneya, KS, Friedenreich, SM. Physical exercise and quality of life following cancer diagnosis: A literature review. Ann. Behav. Med. 21;2:1-10, 1999.
3. Dimeo, R.C., Tilmann, M.H.M., Bertz, H., Kanz, L., Mertelsmann, R., Keul, JR. Aerobic exercise in the rehabilitation of cancer patients after high dose chemotherapy and autologous peripheral stem cell transplantation. Cancer. 79:1717-22, 1997.
4. Durak, E.P, Lilly, P.C. The Application of a Total Conditioning Program with Cancer Patients: Effects on Strength and Endurance. J. Str. Condit. Res.. 12;1:3-6, 1998.
5. Durak, EP, Lilly, PC. A five year follow up survey on health and exercise habits in women breast cancer survivors. Br. Cancer Res. Treat. 57;1:92 (abstract), 1999.
6. Durak, EP, MSc, Harris, JM, Ceriale, SM. The Effects of Exercise on Quality of Life Changes in Cancer Survivors: The Results of a National Survey. Submitted to Cancer, September, 2000
7. Frisch, R.E., Wyshak, G., Albright, N.L., Albright, T.E., Schiff, I., Witschi, J.,Marguglio, M. Lower lifetime occurrence of breast cancer and cancers of the reproductive system among former college athletes. Am. J. Clin. Nutr. 45:328-35, 1987.
8. Kolden, G, Staruman, T., Woods, T., Schneider, K, et al. Exercise is associated with improved physical and mental health in women with breast cancer. Br. Cancer Res. Treat. 57:1:131 (abstract), 1999.
9. McTiernan, A, Ulrich, CM, Yancey, D, Stalte, S., et al. The Physical Activity for Total Health (PATH) Study: Rationale and design. Med. Sci. Sports Ex. 31;9:1307-12, 1999.
10. Nieman, DC, Nehlsen-Cannarella, SL. Exercise and infection. In: Exercise and Disease. R.R. Watson, ed. CRC Press, Boca Raton, FL pp. 121-148, 1992.
11. Pinto, B., Maruyama, N., Thebarge, R. Exercise participation in breast cancer patients. (abstract). Psycho-Oncol. 1996; 5;3:S-3:3, 1996.
12. Rosenbaum, E.R., Rosenbaum, I. Rehabilitation Exercises for the Cancer Patient. Bull Publishing, Palo Alto, CA, 1980.
13. Segar, M., Katch, V.L., Garcia, A., Haslanger, S., Wilkens, E. Aerobic exercise reduces depression, and anxiety, and increases self-esteem among breast cancer survivors. Oncol. Nur. Forum. 20:317-21, 1998.
14. Shephard, R.J. Physical activity and cancer. Int. J. Sports Med. 11:413-20, 1990.
15. Spiegal, D., Bloom, J., Kraemer, H, et al. Effect of psychological treatment on survival of patients with metastatic breast cancer. Lancet 14 (October): 888-91, 1989.
16. Thune, I., Brenn, T., Lund, E., Gaard, M. Physical activity and the risk of breast cancer. The New Engl. J. Med. 336;18:1269-75, 1997.
17. Van deCreek, Rogers, E, Lester, J. Use of alternative therapies among breast cancer outpatients compared with the general population. Alt. Ther. Health Med. 5;1:71-77, 1999
18. Winningham, M.L., MacVicar, M.G. The effect of aerobic exercise on patient reports of nausea. Oncol. Nurs. Forum. 15;4:447-50, 1988.
19. Erik Durak

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Fabulous Athletic Shot!

The art of Fitness and Sports Gotta love it!

Arizona State guard Derek Glasser blows past Temple's Juan Fernandez during the first half at the American Airlines Arena in Miami on Friday, March 20, 2009.

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Exercise Secrets: 7 benefits of regular physical activity revealed

Need motivation to exercise? Here are seven ways exercise can improve your life & create lasting ; starting today!

(MayoClinic.com) Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.
Don't Miss

1. Exercise improves your mood.

Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.

Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.

Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities.

This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise strengthens your heart and lungs.

Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.

Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.

Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.

A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can put the spark back into your sex life.

Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.

Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.

7. Exercise can be — gasp — fun!

Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!

Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of physical activity today!

References: Mayo Clinic

Forwarded By,

Natalie Pyles

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'How to use Exercise to prevent Heart Disease'

Exercise And Heart Disease

Are you aware cardiovascular disease (CVD) is the number one cause of death in the United States. About 57,000,000 Americans have one or more forms of the disease , while some 945,000 people died of CVD last year alone. This year as many as 1.5 million Americans will have a new or reccurent heart attack and about one-third will die as a result. Although there are many types of CVD, the majority of deaths are attributed to coronary artery disease (CAD). Coronary artery disease results from a condition called atherosclerosis.

Atherosclerosis is the process in which deposits of fatty substances, especially LDL chloesterol and triglycerides, chemical agents from cigarettes, or high blood pressure contribute to a gradual narrowing in the opening of the blood vessels. This process takes place over many years and eventually the narrowing is so severe that blood vessels cannot supply the heart with adequate blood flow. Eventually the effected organs will suffer. When atherosclerosis occurs in the coronary arteries it is called coronary artery disease. When the coronaries are unable to meet the heart's demands for oxygen, myocardial ischemia occurs. This condition, known as silent ischemia, is a form of coronary artery disease that is devoid of any symptoms. It is real and can be life threatening.

CAD is considered a lifestyle disease, because of all the contributing factors to its development. It is largely due to those factors that we can control. Hundreds of studies, most notably the Framingham, MA study, have investigated the specific causes of CAD, all which have led to the development of a list of risk factors- both identifiable and non-identifiable. Smoking, high blood pressure, high chloesterol and physical inactivity are considerded by the American Heart Association to be the 4 major causes. It is fortunate then, that CAD is a highly preventable condition and physical activity is recognized as a highly effective strategy for preventing and possibly reversing the atherosclerotic process.

Exercise can help control blood lipid abnormalities, diabetes and obesity. In addition, aerobic exercise adds independent blood pressure lowering effect in certain hypertensive groups. Exercise training results in decreased myocardial oxygen demands for the same relative workload while it provides an increase in myocardial function through maintaining or increasing myocardial oxygen supply. Furthermore, increases in HDL, and decreases in triglycerides provide added protection from CAD risk. Recent studies suggest that people who have been sedentary and are now becoming active and those who are currently physically active showed a decline in CAD risk.
What are you waiting for get Exercising and prevent CAD today!

Have a happy and healthy day!

Yours In health & Fitness,

Natalie Pyles

Medical Exercise Specialists, Fitness & Weight-loss Expert, Author, & Speaker

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'How you can implement Exercise as a Natural cure for Low Back Pain'

Exercise And Low Back Pain

Did you know back pain could be considered one of the most insidious of medical conditions by those affected. It seemingly comes out of nowhere, and then strikes like a tornado. It can hit anyone at any time.In fact, 80% of Americans will experience some degree of back pain at one time or another throughout their lives. In actuality, there is little mystery with back pain. It is caused either by lifestyle factors or physical injury and disease. The majority of cases however fall into one of three broad categories:

1. Disc wear problems occur over time; they dry out and degenerate. Poor posture can make them wear out even faster, and they can tear or bulge, irritating the nerves in the back (chronic presentation). A distinction must be made with reference to sciatica. If a person develops leg symptoms with low back pain, it is likely radicular which implicates the nerve root. An orthopedic surgoen would be the best diagnostician in these cases.

2. Sprains and strains can occur from too much bending, twisting, or lifting and from physical activity, accidents, or just an awkward movement (acute presentation).

3. Degenerative conditions which are often part of the aging process or trauma that can cause misalignment or fracture (chronic).

The mysterious pain that seems to strike an otherwise healthy back usually is the result of long-term poor posture, lack of exercise, improper body mechanics and years of sitting. A healthy back is meant to be supported by a system of bones, muscles and ligaments, but when we allow our posture to slouch, we out added stress on the spinal structures. Eventually, the spine takes on an unnatural curve, and back pain, numbness or tingling in the legs may evovle.

Maintenance of the back's three natural curves helps keep your spine properly aligned. Your low back is the the cervical curve. Healthy movement with these three natural curves aligned is the key to preventing injury. Most people suffer pain in their lower back, which includes the lumbar (below waist) and the sacral (above the tailbone) levels of the spine.

In a report from the Agency for Health Care Policy and Research (AHCPR) in 1994, the best recommended treatment (non-pharmacological) was physical activity. Instaed of bed rest, the report concluded that most people with acute back pain should exercise. They should practice endurance training such as walking, swimming, or stationary biking for 20-30 minutes daily starting within two weeks of the pain's onset. (Acute refers to a condition lasting less than three months; after that it is chronic). The New England Journal of Medicine published a Finnish study that suggested that as a two days of bed-rest can actually slow recovery from low back pain, due to the deconditioning effect.

I hope you will consider Exercise for low back pain as a way of relief and a preventative approach.

Have a happy and healthy day!

Sincerely Yours In Health & Fitness,

Natalie Pyles

Medical Exercise Specialist, Fitness & Weight-loss expert, Author and Speaker

Are the grocery stores ripping you off?

Are the grocery stores ripping you off?

Think you know how to shrink your food bill? Think again.
Studies have shown that shopping leisurely in a grocery store leads to more spending.

Studies have shown that shopping leisurely in a grocery store leads to more spending. What does this mean have a plan! Awareness is KEY!

Many so-called "ways to save" are nothing more than grocery marketing strategies.

1. Stocking up on a "great deal"

While a purchase may be a "great deal" in terms of dollar amount, it's only a deal if the food actually gets eaten. This is especially true for perishables like milk, eggs, and produce. Don't overbuy, even when the price is right.

2. Reaching for the "value" size

The concept of getting a better price when you buy the larger package is generally accepted, but many companies have now wised up to our assumptions.

To be sure you're getting the best value for your money, check the unit price: it's the number on the shelf tag that says how much the item costs per ounce or pound. That way, it's a no-brainer to calculate whether the larger or smaller can of tomato sauce is the better buy.

There are some exceptions to the unit pricing guideline: poultry and meats. For instance, don't assume that buying a whole chicken is cheaper than buying parts separately. In this case you'll want to calculate the cost per serving rather than per unit. A whole chicken may be cheaper per pound, but that includes a lot of inedible material, like bone and skin.
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* MyRecipes.com: Eats on the cheap
* MyRecipes.com: 10 chicken dinners for busy cooks
* MyRecipes.com: 7 ways with black beans

3. Scooping up 10 for $10

"Wow," we think, "4 soda packs for $10? That's a steal!" It is, but does any one household really need 48 cans of soda or any soda for that matter at all? Not unless you're helping host a block party that week. But, unless is the ad specifies a minimum purchase, you can usually buy as little as you need while still taking advantage of the discount. Try 10 for 10 on cascade drinks only 2 calories and o sugars, o sodium , & o carbs. You can't beat that!

4. Skipping the store brand

Store brands often get a bad rap, but really, not all store brands stink. During a blind taste test, supermarket expert Phil Lempert showed that for things like cereal, potato chips, and ginger ale, a large percentage of shoppers either couldn't tell the difference between generic and name brand, or even preferred the generic type. So do your own taste-tests at home, and figure out which name brands you can swap out. Try Sun chips, Kettle chips, and diet ginger ale hopefully this helps.

5. Shopping leisurely

Supermarket folks have long known that the more time you spend in a store, the more you'll spend. In fact, studies show that for each additional minute you spend in a grocery store past half an hour, you will likely spend between 50 cents and $1. Write a list out and use my stick-to-it-ivness approach!

6. Taking advantage of one-stop shopping

As long as you're already at the store, might as well pick up laundry detergent and lightbulbs, right? Wrong. Supermarkets often price non-food household items 20 - 40 percent higher than discount stores, knowing that shoppers will buy them anyway out of convenience. So remember, grocery stores are for groceries only. Shop for toilet paper elsewhere. If you cut corners in these areas You can afford to spend for a Fitness & Nutrition Expert that will save you hundreds and thousands of dollars in medical & healthcare bills down the road!

7. Clipping coupons religiously

We're not saying coupons are bad. Coupons can save you money, but the operative word is can. They don't save money if you use them to pick up expensive items that you wouldn't buy normally. They don't save money if you're only getting a few cents off a $5 purchase. Studies show that if a shopper has a coupon in hand, they usually won't check to see if what they're buying is actually a bargain.

So use them, but use them wisely. Head to Web sites like CouponMom.com and MyGroceryDeals.com to learn how to organize and strategize your coupon use. Then find out if the store doubles manufacturer's coupons, accepts competitor's store coupons, or allows you to combine coupons for the same item.

8. Zoning in on "sale" signs

Just because it looks like a sale doesn't always mean it's on sale. For example, stores will create visual cues by using bargain bins, hanging promotional signs, or filling up endcaps (the displays at the end corners of each aisle) -- all using items that are actually full-price.

Or, they'll compare a sale price to a list price, except the list price has been hiked up to offer a deeper discount. So track prices of items you buy on a regular basis so you can evaluate a good deal when you see one, and read the small print, watching out for signage that uses faux-sale language like "everyday low price."

9. Making a list

Proponents of list-making says that it helps them remember what they need and avoid impulse purchases, but Robyn Moreno, the consumer editor at Women's Day, says that shoppers with lists spend over 41 percent more than those who shop list-free.

The idea is not to chuck the list completely, but to chuck the idea of the shopping list as wish list. Plan lists around menus, keeping the store circular handy so that you can take advantage of specials.

10. Watch the scanner for errors

Keep an eagle eye on the scanner and make sure you're getting charged the right prices. When items go on sale at the supermarket, the price change isn't always immediately updated on the store's computer listings, leading to overcharges at the cashier's.

Keep focused on value and long term investment when spending your hard earned money and that goes for checking out service & product providers like myself. Have a healthy, happy, and wise day!

P.S. If Your looking for a Champaigne product and service to enhance Your lifestyle habits, but are working with a Budweiser budget then call Fitness Elements today!

P.S.S. Fitness Elements Gurantees 2-3 pounds per week and 1 % Body-fat loss per week Guaranteed!

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

Your Friend in Health, Happiness, and Wealth,

Natalie Pyles

'How to Sport Confidence in uncertain times'

Now more than ever You need to stay Focused, Disciplined, and Determined do not give in to medicrioty and stay true to Your heart, soul, and game!

Confidence is a universally desired trait. It affects performance, and since confidence is purely a subjective experience controlled by your perception, altering your perception can greatly influence your confidence. Working on your mindset will likely provide far greater results than time spent training or working out in the gym.

Achieving Your Capacity

You can’t achieve more than your capacity. Let’s face it – you can only give 100 percent, and that should always be your aim: getting as close to your capacity as possible. One of the greatest blocks to performing close to your capacity is problems with confidence.

“Playing as best you can is one of the keys to greatness,” according to John Wooden, one of the few basketball coaches who is in the Basketball Hall of Fame as a player as well as a coach.

In an interview with Anthony Robbins, John said, “I don’t get my players to play to win; I get them to perform the best they can.”

Expanding that belief, you can say, if a player is taking a free throw, his attention is best served focused on doing the task at hand and not wasting valuable space in his mind worrying about the effects of the shot.

John Wooden’s teams often beat better opponents because they played to a higher level of their capacity, even though they had a lower capacity as a team. It was this consistency that earned them so many titles.

The same holds true in other sports. Every tennis player can make a great shot. The great ones just make them more often and at the most important times.

Focusing on playing the best you can in each match will give you a greater chance to reach your capacity.

Focus and “The Zone”

The more you can focus single mindedly on the actions required to achieve a task, the more chance you have of achieving it. Anything else coming into your mind is redundant. When a player has this intense focus, he constantly slips into what athletes call “the zone,” the place where everything is effortless, the mind is quiet and magic just happens.

Richard Bandler (co-developer of NLP) in his work discusses some strange occurrences in this altered state of mind referred to as “the zone.” He notes time distortion in tennis players slowing the game down so they have more time to hit the ball.

The quickest way out of “the zone” is to think consciously, which will happen if you lose confidence or have doubts. Removing the fears and doubts and accepting you will give it your best shot will allow you greater opportunity to enter the zone.

Being Fearless

“I've missed more than 9,000 shots in my career. I've lost almost 300 games, and 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed,” said basketball legend Michael Jordan.

This quote shows that Jordan was fearless. He didn’t like losing, but he didn’t fear it. Being fearless meant he was less likely to get taken out of “the zone.”

I worked with a professional tennis player who feared having the second serve returned fast past her. As she threw the ball up into the air, this fear physically manifested itself in her shoulder, causing the muscles to tense up. This in turn caused a self fulfilling prophecy of having a weak second serve. Even thinking about throwing the ball up created tension in this player.

We addressed and resolved the fear using mental/emotional techniques such as NLP (Neuro Linguistic Programming) and EFT (Emotional Freedom Technique). (EDITOR’S NOTE: For more on each of these techniques, please see the “related articles” to the right.) After EFT in particular, all the tension this player formerly experienced was released, freeing her physically to make the shot and freeing her mind to focus on the game. I have seen many muscle memory issues from past defeats and missed opportunities, and the actual process of clearing these up is simple when using NLP or EFT.

Each time you clear a fear, it frees up more mental capacity to focus on getting close to 100 percent capacity, which results in improved performance. Realizing that “there is nothing to fear but fear itself” is an important step. A fearless opponent is always a very dangerous opposition, as he will adjust his game until he finds openings.

The great players do not fear making shots. They are the ones who will make big plays on match point or with seconds to play in a grand final. They are willing to take responsibility because they hold no fear.

Release your fears of making mistakes and just focus on what you need to do. Once you accept you have fears and you face them, they transform into a valuable resource for you.

Fear and Choking

Choking refers to losing confidence, especially self confidence, just at the moment when it is needed most and doing poorly as a result (e.g., in sports). Often, the act of choking can completely alter an athlete’s life and/or ruin her career.

There have been many famous instances of choking but few greater examples than Jana Novotna’s defeat in the 1993 Wimbledon singles final to Steffi Graf.

Novotna, who became famous for crying on the shoulder of the Duchess of Kent during the trophy presentation that year, had taken a 6–7, 6–1, 4–1, 40-15 lead and, with victory in her grasp, started missing simple shots. One notable shot was an overhead smash that hit the back tarp. Many shots went out by long margins.

Graf, sensing the crumbling of confidence, went on to win the next five games and the tournament. A great player can sniff weakness in an opponent and will rise to the occasion.

Novotna was a classic example of choking. Gripped with fear, she was unable to relax and play her game.

I once worked with an Australian Football League junior who had lost his confidence. When kicking the ball, he kept choking, which had been affecting him for half the season. This all stemmed from one poor kick he wasn’t able to put out of his mind, and therefore, he couldn’t concentrate on the things he needed to do.

Why is it some shots or failed attempts stick in the mind, and we are unable to get over them? I describe this as shadowing. This one (or more) kick, miss or game overshadows all the knowledge of how to play and overshadows the resources the athlete possesses. This is created from a state of mind that is influenced by many factors. The kick means more than just a missed kick. It could mean letting people down, and this adds unhelpful pressure. If this isn’t dealt with, you can play one bad game after another, which will really make an impression on the mind and can affect long term confidence.

Putting the mistake into perspective and moving on is fundamental in every sport. Michael Jordan had mastered this art. Some athletes perform better under pressure, but it is my belief that these athletes develop greater focus, almost needing something to “kick start” them. They do not allow the tension to affect them and their game negatively.

Relaxing the muscles is important. It is the mind that controls the muscles through its perception of events.

Mind Blocks

One amazing way to improve confidence is to remove a block in an athlete’s perception, which is usually tension created from a poor game or mistake.

I regularly see athletes who are stuck thinking about one bad shot. This blocks them from the mental resources of playing at their peak. They are just unable to stop thinking about it.

The bad event is likely to keep playing over and over in the mind’s eye until the player has learned something from it and can move on.

Let’s say a player played really well in nine games and badly in one. You would expect him to have high confidence, wouldn’t you? But it doesn’t always work that way, as the bad game takes on greater meaning than all the good ones combined. This one bad game literally blocks all of the confidence gained from the good games.

What if you were as good as all of your good performances? What if you could focus on the good ones and forget the bad ones and learn from them?

Something magical happens when this memory is resolved and put into perspective. This often happens naturally, but sometimes it can progress for years and can even ruin a career. When the block is removed, the bad game or mistake blends into the background, and the player gains a more balanced perspective and is able to focus on the task at hand.

I believe the great players learn to let things go the moment they happen and just focus in the present moment and the present shot. Athletes like Michael Jordan can just focus on their abilities. They think about what they want to happen and believe they can achieve it, putting mistakes behind them. Even missing so many important shots, Jordan is still one of the most successful athletes of all time.

Great athletes hold no fear and keep doubt at bay. Losing happens and is part of the game. Great athletes do not invest any energy or mind resource in losing. They get straight up and fight again.

Some will say that the great athletes rely on their ability. This is most certainly true, but how many other athletes have we seen with incredible talent but who are not able to apply it or to regularly get near their capacity. It is not just ability. It is applying that ability consistently.

Everyone’s own thoughts are unique, and it is what these thoughts mean to us that can cause problems. Instead of focusing on playing her game one shot at a time, Novotna let her fear control her, and this cost her the title.

Building the Right Frame of Mind

Since we can now see how the way we think about events affects our state of mind, will changing what we think about change our confidence? You bet it will.

Try it yourself. Think about one of the worst games you have ever played. Now take a moment and notice how your body feels. Notice any tension you feel and notice how much confidence you have. Doesn’t feel good, right? Most of you will have felt some residue energy from that memory. To your body and mind, it feels as though it is happening over again.

Now forget about that and think about the best game you ever played. Think about how great it felt. Tune into your body and sense how it feels. How’s your confidence? The chances are this feels much better. In the space of two minutes, you can completely change the way your body feels through thoughts.

I once worked with a professional athlete who was a great passer of the ball, but when he missed a pass, he would lose confidence. To restore it, he would make lots of small passes until his confidence returned. This seemed far too much work, so we used the following technique: whenever he missed, he thought about the best game he had ever had and felt the adrenalin of that rushing through his body. The result was quite startling. He went on to be player of the tournament.

You are free to think what you like, but we get caught in habitual thinking patterns and assume that is the way things work. Once you realize you have control, you are on the path to mastery.

A golfer may address the ball in the same ritualistic way for each shot to get him into the right frame of mind. Other sportsmen will bounce the ball a certain number of times or hit their gloves together. They are looking to activate a pattern.

If you create a ritual associated to confidence - known as an “anchor” in NLP - then you can fire this anchor off each time you need to access that confidence.

Three Easy Steps to Improve Confidence

1. Clear any blocks. When a bad shot or mistake plays on your mind, just accept you made a mistake and focus on the good shots. You can personally use EFT while thinking about the bad shot or mistake, and it will often clear the block there and then. If this doesn’t work, you may need to go a little deeper, and chances are a good EFT practitioner can quickly resolve it.
2. Create an anchor to get you in the right frame of mind. See www.nlpu.com or any of the thousands of other NLP resources available online. This will allow you to start to control the states of mind you require for top performance.
3. Just give it your best shot. When it comes to choking, realize that, whether you win or lose, doing your best is all that counts. You will win a lot of friends and respect giving it your all. You can’t do more than that. Looking back, you can relax in the knowledge that you gave it your best shot.

Confidence is an abstract concept and unique to each individual. But as we continue to understand more of how the mind and perception works, we can improve confidence significantly, which translates to improved performance.

References:

PT on the net
David Charalambous

Forwarded By, Natalie Pyles

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com or WWW.MyFitnessElements.com

' How Personal Trainers and Wellness Coaches can help prevent the Stressed and tired force' linked to military suicides by incorporating Wellness'

' How Personal Trainers and Wellness Coaches can help prevent the Stressed and tired force' linked to military suicides by incorporating Wellness Solutions'



WASHINGTON (CNN) -- An increase in the number of suicides among military personnel can be traced, in part, to a "stressed and tired force" made vulnerable by multiple deployments, a military leader said Wednesday.
Long troop deployments in Iraq, above, and Afghanistan have been cited in the rise in military suicides.

Long troop deployments in Iraq, above, and Afghanistan have been cited in the rise in military suicides.

"We must find ways to relieve some of this stress," said Gen. Peter W. Chiarelli, vice chief of staff of the Army, in testimony before the Senate Armed Services Military Personnel Subcommittee.

"I think it is the cumulative effect of deployments from 12 to 15 months," he said, adding that the longer deployments are scheduled to continue until June.

He cited long deployments, lengthy separations from family and the perceived stigma associated with seeking help as factors contributing to the suicides.

Adm. Patrick M. Walsh, vice chief of naval operations, said suicides are the third leading cause of death in the Navy.

"We must eliminate the perceived stigma, shame and dishonor of asking for help," he said.

Gen. James F. Amos, assistant commandant of the Marine Corps, said his branch of the service has incorporated education and training about suicide prevention "at all levels."

He said four of 55 mental health professionals deployed in the U.S. Central Command were recently embedded with Marines. He expressed optimism that that tactic would pay off, but he said he had no data to support his expectation.

And Gen. William M. Fraser, vice chief of staff of the Air Force, said his branch, too, was taking steps "to ensure airmen are as mentally prepared for deployment and redeployment as they are physically and professionally."

Sen. Lindsey Graham, R-South Carolina, said the efforts have not sufficed. He noted that last year, for the first time, the suicide rate among military personnel has exceeded that of the civilian population. "What's going on?" he asked rhetorically.
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The panel members made clear that, whatever is going on, it is complex. Chiarelli said the Army tallied 133 confirmed suicides last year and is still investigating another seven possible ones. At least 70 percent of the suicides had "some kind of relationship problem," he said. Often, the situation was worsened by something else, such as a financial or legal problem, he said.

And it wasn't just the trauma of war that appears to heighten the risk. The suicides were about evenly divided among those who had returned from deployment, those who were still deployed -- some on a third or fourth tour -- and those who had never been deployed, Chiarelli said.

All of the military leaders said they had too few mental health professionals in their ranks.

But Walsh said professionals are not the only people who must be trained to intervene, noting that it is often the shipmate or the battle buddy who seeks assistance for someone in need.

And Navy counselors are now asking family members for feedback that often proves more illuminating than what the sailors themselves are willing to impart, he said.

"If I survey the family, I'm going to get a different set of answers."

One reason some service personnel are reluctant to seek help from their chain of command is because they fear they will then be passed over for promotions, the panel members said.

In some cases, they pay out of their own pockets to seek help privately, Rubenstein said.

And others call civilian hotlines, one of which reported getting three calls per day this year from active-duty military personnel.

Representatives of all of the branches of the military said they have seen recent increases in suicides.

At the Pentagon, Defense Secretary William Gates said he believes the 15-month deployments "were a real strain" on many, but expressed optimism that beneficial changes are in the works.

"All the services are are addressing this problem, but the Army in particular, I think, is really going after it in a very aggressive way," he said.

But some suicides appear to defy all prevention efforts. Maj. Gen. David A. Rubenstein, deputy surgeon general of the Army, cited the case of a 33-year-old soldier who was living at home with his wife and three children.

He suffered a traumatic brain injury more than two years ago and had been giving weekly motivational speeches to other soldiers in a clinic.

For the past two years, the soldier also had been seeing a psychiatrist. The most recent visit occurred last Friday.

On Monday, he saw his primary care doctor and his nurse case manager, and also had a life-skills appointment.

"On Tuesday, he apparently committed suicide," Rubenstein said. "This soldier was treated, compliant and supported in every way, and yet he's dead today."

The suicide underscores that suicide is "a complex, very difficult problem that causes all of us to scratch our heads and wonder: how do we stop the next one?"

Last year, at the U.S. Military Academy at West Point, two cadets and two members of the staff and faculty killed themselves, said Brig. Gen. Michael S. Linnington, commandant of the cadets.

He cited stress from broken relationships and, in one case, a pre-existing mental health condition that academy officials had not known about at the time of admission. None of the four had been deployed to a combat zone.

Linnington called the spate of self-directed violence at the school "troubling and unacceptable" and said preventive measures there had been beefed up in recent months.

We as Health & Fitness professionals can really help fill the need here by developing programs and a space for this need. We all know the technique of Diversion and to help these great military people cope, and deal with what they are going through. A person should not have to re-live bad experiences day in and day out we all know what that does to our psyche & pysioligy. Have a happy and healthy day!


Call Me For Your FREE Wellness Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

'How You can Walk for Fitness and Make it count with a pedometer for Lasting Results!'

IF A Giraffe can do it so can You!

* SUMMARY
* Counting your steps with a pedometer can motivate you to keep walking. Here's what to look for in a pedometer and how to set your walking goals.

(MayoClinic.com) Walking paves the way to fitness. But are you taking enough steps? Use a pedometer to find out.

A pedometer is an inexpensive device that tallies your steps — whether you're fitness walking or simply going about your daily activities. A pedometer can be a powerful reminder that every step counts on the path toward better health.
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Choosing a pedometer

Pedometers can be found online and at most retail and fitness stores. Prices vary, but basic models often cost less than $20. When choosing a pedometer, ask yourself these questions:

* Is it easy to use? All pedometers count steps. If that's all you need to know, a basic model might be fine. If you're curious about distance walked, calories burned or other measurements — or you want the ability to upload your walking data or electronically track the numbers — you might prefer a more advanced model.
* Is the display easy to read? Look for a display monitor you can read in different types of lighting, especially if you'll be walking both indoors and outdoors.
* Is it comfortable? Choose a lightweight model that fits on the type of clothing you usually wear.
* Is it sturdy? Look for a sturdy clip and a security strap to hold the pedometer in place.

Remember that a pedometer detects body motion to count your footsteps. Some pedometers may record other movements you make — not just walking — as steps taken. For the most accurate daily tally, you may need to turn your pedometer off when you're not walking.
Setting — and reaching — your goals

A pedometer provides customized feedback on your activity level, as well as a reminder to keep walking. A pedometer can even be the cornerstone of your walking program.

* Establish your baseline steps. Wear your pedometer throughout the day for three consecutive days. Add the total number of steps for each of the three days together and divide by three. This gives you a baseline from which to start setting short- and long-term goals.
* Set short-term goals. Short-term goals might be to add a certain number of steps a day to your routine or to double your baseline steps. It might be easier than you think! Park farther from the door. Use the stairs rather than the elevator. Take short walking breaks during the day.
* Set long-term goals. Long-term goals might be to make 3,000 or more of your daily steps fast steps or to walk 10,000 steps a day.

Whatever your goals, take them one step at a time. Use your pedometer to set and track realistic goals based on your fitness level. The more steps you can accumulate throughout the day, the better.

©1998-2009 Mayo Foundation for Medical Education and Research (MFMER). Terms of use.

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

'How to Avoid the Real Truth that Obesity can shorten lifespan up to a Decade'

'How to Avoid the Real Truth that Obesity can shorten lifespan up to a Decade'




Obesity shaves two to four years off the average lifespan, while being very obese can shorten your lifespan by 8 to 10 years, according to a new analysis of 57 studies including nearly 900,000 people.
Men and women with BMIs between 22.5 and 25 were the least likely to die during the study's follow-up period.

Men and women with BMIs between 22.5 and 25 were the least likely to die during the study's follow-up period.

"This is scary and something that we should pay close attention to," says Ali Mokdad, Ph.D., a professor of global health at the Institute for Health Metrics and Evaluation at the University of Washington in Seattle. The new findings actually underestimate the true impact of obesity on society because they don't address the costs of obesity-related illness and other factors, says Mokdad, who was not involved with the current study.

The study, published online March 18 in the journal The Lancet, was conducted in part by the eminent epidemiologist Sir Richard Peto of the University of Oxford. Peto and his colleagues in the Prospective Studies Collaboration, a team of dozens of researchers from around the world, say they did the new study to figure out exactly how body mass index (BMI) relates to mortality. Researchers also investigated how smoking influenced this relationship and how excess weight affected death risk from specific causes.

Their analysis included 894,576 people, mostly from North America and Western Europe. Most were age 46 when the study started and were recruited in 1979; the average BMI for all participants was 25. The researchers eliminated deaths during the first five years of their analysis to avoid including people who were excessively thin because of illness.

A BMI of 18.5 to 24.9 is normal (that translates to weighing between 114 and 149 pounds if you're 5 feet 5 inches tall); overweight is 25 to 29.9 (150 to 179 pounds if you're 5 feet 5 inches tall); and obese is 30 or more (180 pounds-plus on a 5-foot-5-inch frame.) You can figure out your BMI at the National Institutes of Health Web site.

Men and women in the new analysis who had BMIs between 22.5 and 25 were the least likely to die during the follow-up period, which averaged eight years. But every additional 5 BMI points boosted mortality risk by 30 percent. The increase was strongest for deaths due to cardiovascular disease, diabetes, kidney, and liver disease; cancer deaths also went up with increasing BMI, but not as much as other diseases. Health.com: How to find your healthiest body mass index
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People with BMIs below 22.5 had a higher mortality risk during the study than those who weighed slightly more, largely because of respiratory illnesses, such as lung cancer. The researchers say this is probably the result of skinny people who were smokers.

The researchers calculate that having a BMI of 30 to 35 takes to two to four years off the average lifespan compared with having a BMI of 22.5 to 25. Having a BMI between 40 and 45 (for example, being 5 feet 5' and weighing 240 to 270 pounds), they say, reduces one's lifespan by eight to 10 years. This reduction in lifespan is on par with being a heavy smoker. Health.com: Dietary fats can help -- or harm -- your heart

This isn't too far out of line with research conducted by Katherine M. Flegal, Ph.D., a senior research scientist and distinguished consultant with the Centers for Disease Control and Prevention's National Center for Health Statistics.

In a 2005 study, Flegal and her team reported that while being obese (having a BMI of 30 or above) shortened lifespan, those who were overweight (a BMI of 25 to 29.9) were at no greater risk of death, and may actually have had a lower mortality rate in a given time period than their normal-weight peers. Health.com: How to cut up to 900 calories with simple substitutions

While the study kicked up a lot of controversy -- some people thought the findings minimized the health effects of excess weight -- several other studies have also found no greater mortality risk associated with being overweight (but not obese), and possibly lower mortality, Flegal notes.
Health Library

* MayoClinic.com: Obesity

Given the difficulty of losing weight, the authors of the new study say, it may be best if people are motivated to prevent the weight gain in the first place. For example, a person who held their BMI steady at 28 rather than going up to 32 (typical of the increase seen in middle age) could extend their life by two years, the researchers say, while a young adult who maintained a BMI of 24 rather than going up to 32 could add three years to his lifespan. Health.com: BMI success story: How one woman lost 44 pounds

For this to happen here, Mokdad notes, the United States government is going to have to do a much better job of supporting prevention efforts. A "bailout" for such efforts that translated to healthier American and workers could be a pretty effective economic stimulus, he added.

This is facts my friends and we need to Fight back Now You and Your Health matters! Go to today and check out the NEW Eat Stop Exercise Program for serious Results! http://www.myfitnesselements.com/eat_stop_exercise.htm

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com

'Five New ways to boost your Metabolism Now'

"Metabolism" is the name of the bodily system that converts food calories to energy needed to perform various tasks, like pumping oxygen to muscles during a long walk. Many variables contribute to your metabolism, including heredity, gender and age. But you can quicken yours; here's how.
Your metabolism quickens as you exercise and for hours afterward.

Your metabolism quickens as you exercise and for hours afterward.

Here are your Tips enjoy!

Exercise more. When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward.

Practice portion control. This helps ensure you don't overload your metabolism with a surplus of unusable energy (that is, food).

Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables and an open palm equals a serving of meat. CookingLight.com: Exceptional recipes

Eat smaller meals more often. Some experts recommend eating smaller meals throughout the day, known as grazing. "Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day," says Nick Flynn, PhD, associate professor of biochemistry at Angelo State University in San Angelo, Texas.

Determine the amount of calories you need at Mypyramid.gov. Then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones. CookingLight.com: We compare similar foods so you can decide which to eat. Have fun and be resourceful!


Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com

'Announcing Melanie Howe's Success Story this hot Mom Rock's'

'Announcing Melanie Howe's Success Story this hot Mom Rock's'

Just see what Melanie has to say about having an In-home Personal Trainer, Nutritionist, and Wellness Coach by side and on her team!

Call Me For Your FREE Consultation Today! 1-800-681-9894 480-212-1947 or e-mail fitnesselementsassociates@yahoo.com

'How to use All Purpose Push Ups - Part 2'

In Part 1 of this series, we effectively set the stage for building and rebuilding the push up. This article will look at how the push up can be incorporated to help build hypertrophy, strength, power, power/endurance and torso stability.

Push Ups for Stability

1. Slide Board Push Up


The slide board push up increases muscle tension around the shoulder joint by forcing the posterior shoulder muscles to contract by resisting the band pulling the hands together. We have found that many people who cannot perform a normal push up due to shoulder pain can successfully perform this variation, pain free. This exercise demands a slippery surface as the friction created by the normal ground offsets the pull of the band. If you don’t have a slide board, simply use socks on a tile floor.

2. T-Stabilization Push Up




The T-stabilization push up was influenced by the spinal stabilization protocols laid out by educator Stuart McGill. It’s great for developing awareness and stability of the torso and shoulders. The key to performing the T-stabilization push up correctly is to keep the pelvis and shoulders rotating at the same time and at the same rate. This exercise can also be used to assess spinal stability and torsional control.

You can further progress this exercise by bringing the feet together. This reduces the base of support and increases the stabilization demand.

Push Ups for Hypertrophy

When training for hypertrophy, we want 1) high volume and 2) constant muscle tension. Here are two unique push up variations that address these two components and therefore are great for building hypertrophy.

1. Swiss Ball Squeeze Push Ups

Normal Swiss Ball Push Up	Squeeze Push Up

In the above images, notice how the hands are placed lower on the sides of the ball than a normal ball push up. This is a small change that makes the exercise more difficult by forcing the exerciser to squeeze the ball very hard in order to avoid falling and continue the exercise. The squeeze creates a tremendous amount of tension on the pecs, shoulders and triceps. A weight vest and/or elevated foot position can be used for increased overload.

2. The Arko Wheel Push/Fly Up



This exercise is just plain tough! The combination push up/fly really allows you to maximize pec and shoulder recruitment. It should be noted that this movement demands a lot of torso strength and control. A weight vest can be added for overload.

Push Ups for Strength

When it comes to building strength, I have not heard many coaches incorporating the push up. This is most likely because they don’t feel it provides enough overload. In general, I would have to agree. However, there is one style of push up that can humble even the strongest athlete, and that is the one arm push up!

1. The One Arm Push Up



The one arm push up is by far one of the best exercises for developing incredible upper body strength and torso stability, and yet it has basically been forgotten. Because of its difficulty, we use a specific progression (see below) strategy to help our athletes accomplish this movement.

Stage 1 - One Arm Plank

• The one arm plank develops the body awareness and torso control required to perform the one arm push up successfully.
• The goal is to maintain a flat pelvis and avoid rotation at the pelvis and lumbar spine.
• The one arm plank actually has its own mini progression. We start with a wide base of support and gradually progress to a closer base, which requires more torso stability.

Easier	Harder

Stage 2 - Lock Offs

• This exercise builds off of the stability developed in stage one and starts to add some single arm strength. This stage also develops the ability to “lock off” at the top position, hence the name.

Stage 3 - Roll Overs

• Now that a solid foundation of torso stability and lock off strength has been achieved, we can add the roll over push up. The roll over push up can be done in alternating fashion or one side at time.

This exercise teaches correct body positioning and builds the strength required to push out from the bottom of the one arm push up while still allowing some assistance from the other arm. In order to ensure proper strength progression, make sure to gradually use the arm on the side you’re leaning toward (the working side) with increased frequency and the opposite arm (the non working side) less. For example, the below percentages show how to distribute your bodyweight from arm to arm on the roll over push up.

70% - 30%
80% - 20%
90% - 10%

Once you’re able to achieve a 90 to 10 percent weight distribution from both arms for at least six reps, you will be more than ready to start performing the full one arm push up.

2. Feet Elevated Push Up w/Plate

If one arm push ups aren’t your style, then you might want to try this variation. This style push up can actually work to develop hypertrophy or strength depending on the weight, tempo, reps and rest used. Use a heavy enough plate, and your abs will be talking to you as well.

Push Ups for Power Development

One of the popular push up exercises used for improving power is the clap or plyo push up. This exercise is great for developing explosive pushing power. However, the constant pounding on the wrist from the landing is a concern for some athletes like wrestlers and football players. These types of athletes are constantly being thrown down and therefore having to breaking the fall by landing on their wrists in much the same way as the plyo push up. The last thing I want to do as a coach is use an exercise that replicates something an athlete probably does too much of already, especially something that has a high risk versus benefit ratio.

Here is a great alternative to the plyo push up that we have found to be just as effective at developing explosive pushing power while limiting impact on the wrist.

1. Box Jump Push Ups

We prefer to use a closer, shoulder width hand position on this movement as it has more functional carryover to sports like wrestling and football. This exercise can easily be progressed by increasing the height of the box.

2. Swiss Ball Ricochet Push Up

This is one of my all time favorite exercises and another great way to develop explosive power and speed in the upper body. We prefer to do movements like this for timeframes of eight to 15 seconds at max speed. When performing this exercise, be sure to maintain ideal spinal alignment.

Metabolic (Power-Endurance) Push Ups

The concept of metabolic strength training and power endurance is just starting to be explored in the world of performance training. In most sports, athletes are required to continuously explode and repeatedly produce power, sometimes for hundreds of reps.

This type of power endurance will not be developed with traditional (5x5; 3 mins rest) methods and therefore requires specialized protocols. Below are two push up based metabolic protocols we use to ensure our athletes remain explosive and end up being the last one standing when the smoke clears. I recommend establishing a proper technical, strength and power base before utilizing these protocols.

1. 20/20/20 Push Ups

This is a great metabolic circuit that is easy to remember and doesn’t require any additional equipment. We normally use this circuit at the beginning of our power endurance phase. It takes one minute to complete.

• Perform with no rest
• 20 sec push ups
• 20sec push up pause (hold bottom position)
• 20 sec plyo or clapper push ups
• Rest 1-3 min

2. The JC Push Up Circuit

This is an awesome metabolic protocol I learned from my good friend and colleague, Juan Carlos Santana. You’re going to need a medicine ball (MB) for this one.

• Perform as circuit with speed.
• 5-10 MB lock offs on each side
  
  

• 5-10 MB cross over push ups on each side (alternate sides)

• 5-10 MB close grip push ups

• 5-10 MB drop and returns

• Rest one to three minutes.
• We normally start with five reps and progress one rep a week until 10 reps is reached.

Both of the above metabolic protocols can eventually be progressed so that the exerciser can complete two to three rounds without rest.

Hopefully I have provided you with a wide variety of new push up progressions and variations that you can easily integrate into any program. By no means is this an exhaustive list of the limitless possibilities that push up training offers. This is simply a list of my favorite and most commonly used variations. I hope the concepts in this article have given you a new appreciation for the push up and inspire you to be creative in your own training.

References: Nick T.

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com