Eat the Seasons this October! New Article from Fitness Elements Express Discover Beets at their Best

Discover Beets at their Best



Health and Nutritional Benefits of Beets


Nutritional Highlights of Beets


Beet greens are higher in nutritional value than beetroots, as they are richer in calcium, iron, and vitamins A and C. Beetroots are an excellent source of folic acid and a very good source of fiber, manganese, and potassium. Beet greens and roots are a good source of magnesium phosphorus, iron, and vitamin B6.


Did you know 3 1/2 –ounce (100 gram) serving of beet greens alone contain 27 calories and 3.0 grams of fiber, while the same serving of cooked beetroot provides 44 calories with 10.0 grams of carbohydrate, primarily, as 8 grams of sugars. Knowing these facts alone can be par tof your total fiber intake a day assuming you like Beets. Let’s hope you do!


Health Benefits of Beets


Beetroots have long been used for medicinal purposes, primarily for disorders of the liver, given their stimulating effects on the liver’s detoxification processes. Beets have also gained recognition for their reported anticancer properties. The pigment that gives beets their rich, purple-crimson color, betacyanin, is a powerful cancer-fighting agent. Beet fiber has been shown to have a favorable effect on bowel function and cholesterol levels, too.


The combination of its betacyanin and fiber content is probably responsible for the protective role of beets against colon cancer. In animal studies, beet fiber has been shown to increase the level of the antioxidant enzymes,specifically glutathione peroxidase and glutathione-S-transferase, as well as increase the number of special white blood cells responsible for detecting and eliminating abnormal cells. In a study of patients with stomach cancer, beet juice was found to be a potent inhibitor of the formation of nitrosamines (cancer-causing compounds derived primarily from the ingestion of nitrates from smoked or cured meats) as well as the cell mutations caused by these compounds. These are the Nutritional Highlights and Health Benefits of Beets. Be on the lookout for article 2 how to select and store, tips for preparing, and Quick serving ideas. Have a healthy and happy day!


Source: Michael Murray N.D., and Joseph Pizzorno N.D.


By, Natalie Pyles


NSA Speaker, Whole Health and Fitness Expert, Holistic Nutritionist, Sports Nutritionist, and Medical Exercise and Post Rehabilitation Specialist

New Article from Fitness Elements Express! Vitamin D levels as a Result of Dairy Consumption may be independently related to diet-induced weight loss!

Nutritional Supplements that Improve your Health Naturally

How to Supplement with Vitamin D as an effective Weight loss tool and Health benefit


According to a resent study in the last six months from Danit R. Shaharand co-workers, published in the American Journal of Clinical Nutrition indicates that higher calcium intake and increased serum vitamin D levels as a result of dairy consumption are independently related to diet induced weight loss. They found in one deveation in dairy calcium intake was associated with an increased likelihood of weight loss or greater than 4.5 kilograms in the preceding Six months. Multiple mechanisms have been proposed on how dairy foods may enhance weight/ body fat loss when dieting to lose weight. So all my health, nutrition, and fitness friends nutrition and science does suggest dairy intake enhances weight loss and this is no myth.

Since our bodies can produce vitamin D by the action of sunlight on the skin, many experts consider it more of a hormone than a vitamin. Nonetheless, by current definitions vitamin D is both a vitamin and a hormone so go ahead and put that in your notes to remember.

Food Sources

There are two major food forms of vitamin D- vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 the form most often added to milk and other foods is also the form most often used in nutritional supplements. Good natural food sources of vitamin D are cod liver oil, cold- water fish and (mackerel, salmon, herring, etcetera), butter, and egg yolks. Vegetables are low in vitamin D; the best sources are dark green leafy vegetables.

The most recent and up to date new science around vitamin D encourages supplementation; however;, vitamin D- fortified milk, cheese and yogurt were touted as key dietary sources.

Available Forms

Vitamin D is available in all forms desrcibed above. Vitamin D2 is the most common nutritional supplement form. Calcitriol, the prescription drug form of Vitamin D [1,25-(OH2D3] is roughly 10 times as potent as viamin D2 or D3. Doctors prescribe Calcitriol primarily for patients with kidney disease because these patients cannot convert vitamin D to this most active form.

The Principal Uses

The principal use of vitamin D is the prevention of vitamin D deficiency. This is why I have always tried to educate the public and my client on the importance of balance for weight loss and overall health benefits.

If you ever need advice or updates on Dosage ranges, safety issues, or interactions I’m always available for propr individualized counsel. Hae a healthy and happy day!

Source: Michael T. Murray, N.D. Gregory Miller, Phd, MACN, and American Journal of Clinical Nutrition

By, Natalie Pyles

Author. NSA Speaker, Licensed Nutritionist, Sports Nutritionist, Holistic Nutrition and Nutrition Educator, Medical Exercise and Post Rehab Condtitioning Specialist

Why is Cellulite more prevelant in the thighs and buttocks of females? New article from Fitness Elements Express!

Secret Truths about Cellulite

How to determine if “Dimpling” is the true Enemy


Did you know that cellulite, “dimpling” which is an appearance on the thighs, buttocks and sometimes lower abdomen and upper arms of females, is many of women’s enemy? Well guess what unfortunately, about 85% of postpubertal women have a form of it in some form or another. (Avram 2004; Rawlings 2006). On the other end of the spectrum, however, it is rarely observed in males. Not fair is it ladies?

Below, are some of the top Fitness pros and exercise science researchers answers to several questions about cellulite.

What is cellulite? Epidermis versus the Dermis


Skin 101: The outermost layer of skin is referred to as the epidermis. Immediately under this is the dermis. The next layer of tissue is the first of the two layers of subcutaneous fat- fat beneath the skin (Rawlings 2006). Cellulite originates in this first region of the subcutaneous fat (Rawlings 2006; Avram 2004). According to the scientific explanation, cellulite is caused by small protrusions of fat into dermis.

4 Ways to lose Cellulite


Want to improve the look of your cellulite? Consider these four suggestions.

1. Healthy eating and exercise are excellent ways to start improving cellulite appearance (Avram 2004); visible cellulite is reduced in females who lose weight (Sadick & Magro 2007). Implement a calorie-restricted diet plan and a comprehensive exercise program (cardiovascular and resistance training) to reduce some underlying body fat.
2. Subcutaneous fat is layered on top of muscle. Therefore, if the muscles in your hips, thighs and buttocks are weak and soft, this will contribute to the “uneven” view on the skin surface (Rossi & Vergnanini 2000). Therefore, resistance training can help minimize the appearance of cellulite.
3. Don’t invest your hopes and money in liposuction, subcision, injectables, skin kneading, and manipulation techniques, thermotheraphy, topical ointments, and herbals, for cellulite management, as there is little evidence supporting their effectiveness.
4. Laser theraphy is noninvasive, has few side effects and shows great promise for reducing the appearance of cellulite (Avrom 2004).

Forwarded by, Natalie Pyles


References:


Len Kravitz, PhD, Nicole J. Achenbach, a graduate student in Physical Theraphy

Avram, Del Pino, Fink, Rawlings, Rosenbaum, Rossi A.B.R., & Vergnanini, Sadick, N., & Magro

The Emerging Trends of “Natural” Medicine from Fitness Elements Express!

The Emerging Role of Nutritional Supplementation in Medicine Part 1- The Emerging Trends of “Natural” Medicine

How to embrace the New Evolution that is occuring in health care as more natural medicines gain acceptance

Interestingly, there is a whole new acceptance that is largely a result of increased scientific investigation and the public’s awareness of this article and research. It appears that medical researchers now have their possession the technology and understanding necessary to more fully appreciate the value of “natural” therapies. In essence, many natural therapies are being improved or refined through scientific investigation. Science is paving the way for the medicine of the future-a medicine that recognizes the healing power of nature. We use science to explain the nature of the human body and the environment and what we must keep in mind is that science is evolutionary, the underlying natural laws it tries to explain are constant. In other words, gravity existed long before Sir Isaac Newton was around to explain it. Brreakthrough developments in many areas are occuring at an incredible pace, particularly in the areas of medicine.

There is a future trend toward using substances found in nature, including compounds that are found in the human body- such as interferon, interleukin, insulin, and human growth hormone-as well as foods , food components, herbs, and herbal compounds. More and more researchers are discovering the tremendous healing properties of these natural compounds and their advantagesover synthetic medicines and surgery in the treatment of many health conditions. Through these scienctific investigtions, a trend towards natural medicines is emerging.

Most natural healing therapies are based upon scientific investigation. In most cases, the initial, investigation was of an empirical or observational nature. However, in the past 20 plus years there have been tremendous advances in the understanding of how many natural therapies work to promote health or treat disease. This increased understanding is a result of more strict scientific investigation. To conclude this article keep in mind that scientific studies and observations have have not only held up in validity of diet, nutritional supplementation, herbal remedies, chiropractic adjustments, and massage, but also some of the more esoteric natural healing treatments such as acupuncture, biofeedback, meditation, and homeopathy. Noy only has these natural cures and remedies held up in scientific investigation and been validated but the natural approach has led to signicant improvements. I hope to educate you on the reasons why Prevention is the Best Cure in this 4 part series of articles. Stay tuned for the 5 principles emerging the philosophy of medicine.

Have a happy and healthy day!


References: Michael T. Murray, N.D.

By, Natalie Pyles

Author, NSA Speaker, Licensed Nutritionist, Sports Nutritionist, Holistic Nutrition and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist, and specialization in Special Populations

Popularized Diet Fads continue Last but not least Part 6- the Zone diet from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 6- The Zone Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet


Today we will start and discuss the diet and what the outcomes and conclusions were. This is part six of the six part series of articles. The next and final article will be the answer to the question you've been waiting for. What is the Best Diet to date?

The Zone Diet


The Zone diet was developed by Barry Sears, Ph.D., and popularized in his best -selling book Enter the Zone. The basic principle guiding the Zone diet is based on the relationship between the hormone insulin and the ratio of dietary fat, protein, and carbohydrates. The Zone diet proposes a dietary ratio of 40 percent carbohydrate, 30 percent protein, and 30 percent fat.

The Zone diet is popular among those people desiring to lose weight, and it definately works because the actual recomendations of the Zone diet result in the average person taking in only 800 to 1,200 calories per day. Of course any diet that is low enough in calories will result in weight loss, regardless of it's proportions of protein, carbohydrate, and and fat. As when following other weight loss programs, people generally experience good initial weight loss on the Zone diet, but the strict -and confusing-nature of the diet makes it difficult for many to follow. As a result, long-term compliance-and therefore lasting weight loss-withthis diet is difficult.

Individuals following the Zone diet are encouraged to consume protein from animal/and or vegetable sources that are relatively low in dietary fat, such as chicken or soy foods. It is also recommended that the diet include a good intake of monounsaturated fats, including olive oil, canola oil, and avocados. Individuals following the Zone diet are encouraged to avoid:

All refined carbohydrates and most simple sugars, including foods made from white flour (bread, pasta, bagels, tortillas, and breakfast cereals), candy, soda, and desserts
Fruits , vegetables , and grains high on the glycemic index, such as rice, papaya, mango, corn, potatoes, and carrots
Foods containing saturated fat, most notably red meat and whole-fat dairy products
Egg yolks and organ meats

My opinion along with the references to this article of the Zone diet is that while we agree with many of the goals and principles of the diet, since it does not focus enough on plant foods, the amount of fiber and other important phytochemicals is not sufficient to promote long-term health.


Until the last and final part to the question you've been waiting for what is the Best diet? Have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist, Whole Health, Fitness, and Holistic Nutrition and Nursing Educator

Popularized Diet Fads Continue Part 5 - The Vegetarian Diet from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 5- The Vegetarian Diet

The How to's on Designing your own Healthy Diet


Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Vegetarian diet and what the outcomes and conclusions were. This is part five of the six part series of articles.

The Vegetarian Diet


The vegetarian diet is defined as one avoiding all animal flesh, including fish and poultry. Vegetarians who avoid flesh but do eat animal products, such as cheese, milk, and eggs, are ovo-lacto-vegetarians (ovo = egg; lacto = milk and cheese). Those who eschew all animal products are reffered to as pure vegetarians or vegans.

The vegetarian diet is often promoted as the most beneficial diet and has been advocated by people from philosophers such as Plato to political leaders such as Benjamin Franklin and Ghandi to modern pop icons such as Paul McCartney. There is also considerable scientific research showing the benefits of the vegetarian diet. In fact, it has been shown to be associated with a lower risk of virtually every chronic disease. For exampke, numerous population-based studies have shown that vegetarians are nearly 50 percent less likely to die from cancer or heart disease than are nonvegetarians. The vegetarian diet has also been shown to reduce one's chances of developing diabetes, osteoporosis, or high blood pressure or forming kidney stones or gallstones.

While each of the authors including myself a now lifetime practicing ovo-lacto-vegetarian have some time or another been a practicing vegetarian, now believe that including fish and smakk amounts of animal foods in the diet leads to a more optimal nutritional intake. Nonetheless, we recognize the central and tremenedous importance that plant foods play in an optimal human diet.

Until part six the Zone Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist, Whole Health, Fitness, and Holistic Nutrition and Nursing Educator

Popularized Diet Fads continue Part 4 The Macrobiotic Diet from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 4- The Macrobiotic Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet


Today we will start and discuss the Macrobiotic diet and what the outcomes and conclusions were. This is part four of the six part series of articles.

The Macrobiotic Diet

The macrobiotic diet was developed in the 1920's by a Japenese educator named George Oshawa. Oshawa is said to have cured himself of serious illness by changing to a simple diet of brown rice, miso soup, and sea vegetables. After regaining his health. Oshawa worked to integrate Eastern and Western philosophy and medicine to form the dietary and lifestyle principles of what is now known as macrobiotics. The following are the key components of the macrobiotic diet and lifestyle.

Eat only Organic foods.
Eat two or three meals a day.
Avoid cooking with electricity or microwaves; use a gas wood stove, and use only cast iron, stainless-steel, or clay cookware.
Chew each mouthful of food approximately fifty times to aid digestion and absorption of nutrients.
Do not eat for at least three hours before bedtime.
Take short baths as needed with warm or cool water.
Use grooming, cosmetic, and household products made from natural, nontoxic ingredients.
Wear only cotton clothing and avoid metalic jewelry.
Spend as much time as possible in natural outdoor settings and walk at least 30 minutes daily.
Do aerobic or stretching exercises such as yoga, dance, or martial arts on a regular basis.
Place large green plants throughout the house to enrich the oxygen content of the air, and keep windows open as much as possible to allow the circulation of fresh air.
Avoid watching television and using computers as much as possible.

Whole grains, such as brown rice, barley, millet, oats, corn, and rye, make up the bulk of the macrobiotic diet. The diet also emphasizes the consumption of vegetables, especially cabbage, broccoli, cauliflower, kale, bok choy, collards, and mustad greens. Beans, tofu, and sea vegetables should be eaten on a daily basis, and a few servings each week of nuts, seeds, and fresh fish, such as halibut, flounder, cod, or sole, are permissible. All foods should be organically grown, and, ideally, only fresh and locally grown fruits and vegetables should be eaten.

My view along with the refereneces I have provided for this article of the macrobiotic diet is that it incorporates many of the same principles that we advocate but falls short in its nutritional completeness and variety of health-boosting foods.

Nonetheless, the macrobiotic diet is a health-promoting diet that clinical research has shown it to be beneficial for people with cancer and cardiovascular disease.

Until part five the Vegetarian Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist, Whole Health, Fitness, and Holistic Nutrition and Nursing Educator

6 Popular Diet Fads Continue- The Ornish Diet part 3 from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 3- The Ornish Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Ornish diet and what the outcomes and conclusions were. This is part three of the six part series of articles.

The Ornish Diet

Dean Ornish, M.D., is a developer of the Ornish diet. It is quite similiar to the diet that Nathan Pritikin developed and popularized in the 1970's. Both diets are basically the opposite of the Atkins diet. While the Atkins regimen is high in fat and low in carbohydrates, the Ornish diet program is low in fat and protein and high in whole-grain , natural complex carbohydrates. The Ornish prescription is to consume 10 percent of calories as fat, 70 to 75 percent of calories as complex carbohydrates, and 15 to 20 percent of calories as protein. The Ornish diet excludes all animal products, except nonfat milk and nonfat yogurt. It also resricts all plant foods high in fat, such as avocados, nuts, and seeds.

Dr. Ornish and his colleges have shown quite convincingly in well-designed clinical studies that can reverse heart disease. My main objectives to the Ornish diet along with my references objectives are that it is too restrictive and does not provide a sufficient amount of beneficial fats, and omega-3 fatty acids. In particular, the Ornish diet excludes fish, despite a significant body of research that demonstrates a protective effect of fish (and fish oil) consumption against heart disease.

Until part four the Macrobiotic Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist,Whole Health, Fitness, and Holistic Nutrition and Nursing Educator

6 Popular Diet Fads Continues Part 2- The Blood Type Diet from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 2- The Blood Type Diet

The How to's on Designing your own Healthy Diet

Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet

Today we will start and discuss the Blood Type diet and what the outcomes and conclusions were. This is part two of the six part series of articles.

The Blood Type Diet

The Blood Type Diet is the culmination of nearly four decades of work conducted by Peter D'Adamo, N.D., and his father, James D' Adamo, N.D. It was popularized by the best-selling book by the younger D'Adamo, Eat Right 4 Your Blood Type. The principles of the Blood Type Diet are based on the theory that people with different blood types respond differently to specific foods. The concept is always based on evolutionary history and the observation that different blood types emerged as the environmental conditions and eating styles of our ancestors changed. Between 50,000 B.C.E. and 15,000 B.C.E as a necessary adaptation to a more agrarian lifestyle. Climatic changes in the western Himalayan mountains led to the appearance of type B, and the blending of type A and B blood types in modern civilization resulted in the appearance of the type AB blood type.

According to the Blood Type Diet, the physiological reason why people should eat according to their blood type relates to lectins, proteinlike substances found in many commonly eaten foods. Lectins, also known as phytoheagglutins, were first identified in 1888, at which time was discovered that lectins interact with sugar-containing molecules on the surface of cells. This discovery allowed certain lectins to be used in blood typing, since blood type is determined by the presence or absence of specific sugar-protein residues on the surface of red blood cells.

Although most of the lectins found in food are destroyed by cooking or digestive enzymes, Dr. D' Adamo believes that as many as 5 percent of the lectins we take in through our diet are absorbed into the bloodstream, and some of these our incompatible with our blood type. Many food antigen is eaten by a person with type A, type B, or type AB blood, the immune system recognizes that lectin as a foreign invader. Dr. D'Adamo implicates this lectin-caused immune response as the orgin of many common health complaints and believes that if you want to prevent health problems, it is important to eat foods that are compatible with your blood type.

To conclude my opinion of the Blood Type Diet along with my references is that blood type is just one genetic variable. In fact the ABO system is only one of the many different blood -typing methods, and to date more than thirty unique markers have been identified on the surface of red blood cells. In addition, one of the key suppositions of this diet is that dietary lectins are actually absorbed, but most of the research on, lectins has been performed in test tubes, not humans. Since many food lectins are destroyed by cooking , digestive enzymes, and bacteria in the intestines, it is not really known to what degree, if any, dietary lectins are absorbed. Nonetheless, there is some evidence to support the link between dietary lectins and some disease. All this being said their is some validity to the program but not all related to just blood typing alone.

Until part three the Ornish Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist,Health, Fitness, and Holistic Nutrition and Nursing Educator

6 Popular Diet Fads and the Scientific Discovery behind them Part 1 from Fitness Elements Express!

6 Popular Diet Fads and the Scientific Discovery behind them Part 1



The How to's on Designing your own Healthy Diet


Here is a quick look on some of the most popular Diets and what has been discovered with these various type diets. This will be a six part discussion and education for you on determining and forming your own personal view. While there are literally hundreds of fad diets that have been promoted over the years that we could discuss, we will limit the discussion to the following popular diets:

The Atkins diet
The Blood Type Diet
The Ornish diet
The Macrobiotic diet
The vegetarian diet
The Zone diet


Today we will start and discuss the Atkins diet and what the outcomes and conclusions were.

The Atkins Diet

Out of the six diets we will be discussing in this six part series the Atkins diet is perhaps the most famous weight loss diet of all time. It is a high-protein, low-carbohydrate diet developed by Robert Atkins, M.D. during the 1960s. In the early 1990s, Dr. Atkins brought his diet back into the nutrition spotlight with the publication of his best-selling book Dr. Atkins' New Diet Revolution. It is estimated that more than 20 million people wolrdwide have tried the Atkins diet, which emphasizes the consumption of protein and fat. Individuals following the Atkins diet are permitted to eat unlimited amounts of all meats, poultry, fish, eggs, and most cheeses.

The Atkins diet is divided into four phases: Induction, Ongoing Weight Loss, Premaintenance, and Maintenance. During the Induction phase (the first fourteen days of the diet), carbohydrate intake is limited to no more than 20 grams per day. No fruit, bread, grains, starchy vegetables, or dairy products, except cheese, cream and butter, are allowed during this phase. During the Ongoing Weight Loss Phase, dieters experiment with various levels of carbohydrate consumption until they determine the most liberal level of carbohydrate intake that allows them to continue to lose weight. Dieters are then encouraged to maintain this level of carbohydrate intake until their weight loss goals are met. Then during the Premaintenence and Maintenance phases, dieters determine the level of carbohydrate consumption that allows them to maintain their weight. To prevent regaining the weight lost, dieters must stick to this level of carbohydrate consumption, perhaps for the rest of their lives.

Despite its enormous popularity, the Atkins program was not evaluated in a proper clinical trial until 2003. In this initial study, while people following the Atkins Diet did experience initial weight loss, though likely as a result of water loss rather than true fat loss, in the long run they gained it all back plus more. While the subjects on the Atkins diet had lost more weight than subjects on convetional diet in six months , the difference in 12 months was not significant. Adherence in both groups was poor. Other clinical studies have shown similiar results.

The findings from these clinical trials indicate that although adhering strictly to the Atkins diet in the first six months may initially lead to more weight loss upfront, but eating a more healthful diet , such as the one I will recommend at the end of this six part series will equal efficacy in the long run and considerably more health promoting. Until part two the Blood type Diet have a healthy and happy day!

References: Michael Murray N.D., Joseph Pizzorno N.D., and Lara Pizzorno M.A., L.M.T

By, Natalie Pyles

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist,Health, Fitness, and Holistic Nutrition and Nursing Educator

The Dark Side of Weight-Control Quackery from Fitness Elements Express!

The Dark Side of Weight-Control Quackery

How Weight-Loss Quackery Harms

Did you know that that every year Americans have spent $33 billion annually on weight loss foods, products, services, and the next diet fad and trend (ADA,2009)? That is an unbelievable number of weight-loss gimmicks that we as Americans and our obsession with losing weight have truly thrown right into the toilet. While some weight-loss frauds merely slim down the wallets (instead of the bodies) of those who get confused and use them, others may endanger their victims. When will this ever stop? And, of course, almost all of them fail to produce permanent weight loss. I guess if you are too lazy to truly investigate or do your own homework part of this responsibility should lie on you! Yes I said you! It may sound harsh but I've been around far too long and know the truth about weight loss and you should by know too!

Diet quacks want people to believe that special food combinations and/ or supplements promote quick and effortless weight loss (Barrett). The bottom line is input and output my health and fitness friends. What that means to you is an appropriate amount of exercise and eating that is customized to fit your whole health, fitness, and nutritional needs period.

How Weight-Loss Quackery Harms

Frances Berg, MS, RD, editor of the Healthy Weight Journal, notes that the most insidious aspect of weight-loss quackery is that it creates false hope for people trying to lose weight. Repeated attempts to lose weight, followed by the inevitable regain, bring on a sense of failure, shame, and powerlessness. It batters the self-esteem and is psychologically damaging. With their magical solutions and outrageous promises, weight-loss quacks undermine responsible weight management programs and make them seem ineffective by comparison (Berg).

Kelly Brownell, an obesity expert in the psychology department at Yale University, states, "When I get calls about the latest diet fad, I imagine a trick birthday cake candle that keeps lighting up and we have to keep blowing it out" (Liebman).

Weight loss is a lucrative field for quacks, and they are not shy about exploiting it. Our first Amendment protects them. To help combat weight-loss quackery, health and fitness professionals should be able to both recognize dietary fads and educate their clients on proper weight-loss strategies. So my health and fitness friends when you are searching for the proper education and right approach to your weight loss strategy and weight management make sure you use your wisdom and gut on this one it could cost you your life.

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert),(Liebman), and (Berg).


By, Natalie Pyles


NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist, Health, Fitness, and Holistic Nutrition and Nursing Educator

Have a happy and healthy day!!

Consumers Beware! Social Harms Distortion of Perspective Nutrition Quackery at it's Best! Part 4

Secret Truths of Nutrition Quackery 108

Consumers Beware! Social Harms Distortion of Perspective Nutrition Quackery at it's Best! Part 4


This will be a four part series on Harm done by Quackery that will include: indirect harm by omission, psychological harm, economic harm, social harm, and direct harm by commission. This four part series will discuss how the harm caused by quackery fits into these categories.

Indirect Harm

Quackery can seriously harm or kill people by persuading them to abandon, delay, or fail to seek effective medical treatment for grave medical conditions (Barrett and Jarvis, ADA 2008). This is considered indirect harm by omission (Calif. Medical Association). While the number of people lured away from effective treatment into disability or death cannot be ascertained, it is apparently not large enough or obvious enough to provoke a public outcry (Barrett and Jarvis).

Direct Harm

Direct harm is considered harm by commission such as poisoning, maiming, malnutrition, or injury (Barrett and Jarvis). This category includes dangers posed by herbs, herb and drug interactions, contaminated and adulterated supplements, excess vitamins and minerals, and the macrobiotic diet. The L- trytophan tragedy will be discussed first since it is good example of the harm that can occur when dietary supplements are sold without proof of safety, efficacy, potency, or purity (Foster and Tyler).


Social Harm

Here is the final section of this four part series of Harm done by Quackery. Last but not least there is also harm to society. Consumers are taking greater responsibility for self-care due to an evolving health care system and are more vulnerable to nutrition misinformation, quackery, and fraud than ever before. Nutrition products have been found to be among the most commonly misused. This issue becomes even more critical as the population ages, since the majority of victims of health care fraud-up to 60 percent- are older people (ADA 2008).

Money wasted on quackery would be better spent on medical research. Instead, quacks use a great deal of this money to spread misinformation and weaken consumer protection laws.

Quackery is so subtle that few people even realize they are victims. Unfortunately, many people believe that an unscientific method has helped them. They usually have confused cause and effect with coincidence. Sometimes an unproven approach actually relieves emotionally related symptoms by reducing the person's tension level (Barrett and Jarvis).

Quackery can also ruin the lives that are thoroughly deluded that they devote themselves o promoting the methods and welfare of quackery. I'm not saying alternative medicine and supplements are all bad I personally believe there is a time and place for prevention of disease. However, you also need to do your homework when it comes to Health Care, Exercise, Nutrition and Scientific evidence of dangerous disease-producing bacteria. To end this series just be aware of the quacks that claim disease-producing bacteria destroys essential nutrients (which is untrue). Be your own judge and get good resources of science-based evidence and a trusted professional adviser. Best advice be your own advocate, get the facts, and the real truth.

Have a healthy and happy day!!

To yours in Health, Fitness, and serious Nutrition talk,

Natalie Pyles

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert), (Foster and Tyler).

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist, Health, Fitness, and Holistic

Yes Harm Done by Quackery can cause Psychological Harm Part 2

Secret Truths of Nutrition Quackery 107


Yes! Harm Done by Quackery can cause Psychological Harm! Part 2

This will be a four part series on Harm done by Quackery that will include: indirect harm by omission, psychological harm, economic harm, social harm, and direct harm by commission. This four part series will discuss how the harm caused by quackery fits into these categories.

Indirect Harm

Quackery can seriously harm or kill people by persuading them to abandon, delay, or fail to seek effective medical treatment for grave medical conditions (Barrett and Jarvis, ADA 2008). This is considered indirect harm by omission (Calif. Medical Association). While the number of people lured away from effective treatment into disability or death cannot be ascertained, it is apparently not large enough or obvious enough to provoke a public outcry (Barrett and Jarvis).

Direct Harm

Direct harm is considered harm by commission such as poisoning, maiming, malnutrition, or injury (Barrett and Jarvis). This category includes dangers posed by herbs, herb and drug interactions, contaminated and adulterated supplements, excess vitamins and minerals, and the macrobiotic diet. The L- trytophan tragedy will be discussed first since it is good example of the harm that can occur when dietary supplements are sold without proof of safety, efficacy, potency, or purity (Foster and Tyler).

Now adding to the list we will continue this discussion with the topic of Psychological Harm which is perfect for today's times.


Psychological Harm

Quackery also causes tremendous mental anguish by arousing irrational fears -convincing people to wrongly believe they have serious illnesses such as cancer.(Calif. Medical Association).

Creating false hope in for the seriously ill, however, is quackery's most heartless kind of psychological harm. Even when death is unavoidable , false hope can do great harm. The person's elation over an expected cure is followed by deep despair when the treatment fails. The removal of hope crushes the human spirit (Herbert,1993).

Authorities who study the dying process note that, although the initial reaction is shock and grief, most terminally ill will adjust well, provided they don't feel deserted. Those who except the reality of impending death can put their affairs in order and die psychologically prepared. Unfortunately, those individuals who buy false hope from quacks can get stuck in an attitude of denial. They waste their time, money, and what little they have left to just enjoy the rest of their life.

This article was not written to scare you or make you afraid of everything out on the market, because I see no point in being scared of everything that is no fun and not my position at all. I do want you educated, and informed on what you put into your body. You also must get as credible as possible sources of information to what you truly need. These are scary times we are living in and all kinds of things are coming out of the wood works so please be advised.

Have a healthy and happy day!!

To yours in Health, Fitness, and serious Nutrition talk,

Natalie Pyles

References: Nutrition Dimension, Ellen Coleman, (Barrett and Herbert), (Foster and Tyler).

NSA Speaker, Author, Medical Exercise and Post Rehab Conditioning Specialist, Licensed Nutritionist, Health, Fitness, and Holistic Nutrition and Nursing Educator

"Bride-to-Be" Part 7 Slow and Steady for the Best-Bridal Betty!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 7 Slow and Steady for the Best-Bridal Betty!

How to gauge your exercise intensity and use the intensity Rating scale with the F.E.E. Combined-Sensation-Effort Fat-Oxidizer-Interval(Circuit Training) Slow-Steady-burning system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Combined-Sensation-Effort system will get you in and out of the gym, park, or at-home gym in 60-80 minutes or less, and will educate you in both of the areas of intensity rating and how to use the intensity rating scale.The idea is to get you how to gauge your exercise intensity.

> How to gauge your exercise intensity

Go the distance doing the activity you like-biking,running,walking-at a light to moderate pace.
Duration: 60-80 minutes
Intensity: Light to moderate (about 3 intensity rating)
Why it works: Researchers at the laboratory of Nutrition and Exercise Physiology at Nakamura Gakuen University (Fukuoka, Japan) examined the EPOC effects after moderate exercise. Subjects performed 30 or 60 minutes on separate days of 60% VO2 max (maximal oxygen consumption), which equates to about 70%-75% MHR. Results indicated that longer -duration exercise results in a greater and longer EPOC. More Specifically, EPOC lasted for 116 minutes after the 60-minute bout compared to 46 minutes for the 30-minute workout.
In a separate study, University of Victoria (Canada) researchers found similar results and concluded that increasing work time elevates energy cost during and after exercise.

> How to use the intensity Rating Scale

Perception of exertion should reflect how heavy and strenuous the exercise feels, combining all sensations of physical stress, effort and fatigue. Use the scale below as your guide.
Choose the number that best describes your level of exertion, as it will give you a good idea of the intensity level of your activity, and you can use this data to speed up or slow down your movements to reach your desired range. Most important, concentrate on how you feel instead of what the actual workout load is. If you get hung up on numbers, time, weight or your treadmill neighbor, you won't be able to get an honest assessment.


I have provided a sample Intensity rating Description Guide

Intensity Rating/Description

0/Complete Rest
1/Very Weak
2/Weak
3/Moderate
4/Somewhat hard
5-6/Hard
7-9/Very Hard
10/Extremely hard (almost maximal)
10+/Exhaustion

Here is your 59-79 Minute or less Workout number 6 of the F.E.E. calorie-ticker-kicker system (Circuit Training) and Fat-Oxidizer-burning method

To keep this simple we will call this the Fat- Breakdown-Oxidizer training which is what all Brides-to-Be want so do the following and to attain the lastinf effects of a lean, tight -toned-total body, you must push yourself to make your metabolism, and cardiovascular fitness stronger. Including this fitness landscape, increasing your fat loss abilities and a structured nutrition plan will make you the star of your Special Day!

Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving.

Quick Tip

Challenge yourself but also enjoy the slow-steady-intensity and get going Bride-to-Be!

Think: biking 20 minutes, running 20 minutes, walking 20 minutes, hiking 20 minutes at a slow and steady pace with the same result. Input and output do matter beautiful Bride-to Be so lets get you ready!

Duration: 60-80 minutes
Intensity: High (7-9 intensity rating)
Why it works: When researchers at Flinders University of South Australia (Adelaide) compared continuous running for 30 minutes at 70% VO2 max (about 80% MHR) and interval running of 20 one-minute intervals at 105% VO2 max (100%-plus MHR) with two-minute rest periods, the latter was the excess post exercise oxygen consumption (EPOC). EPOC represents the energy required to recover from exercise. The slow and steady interval training had double the EPOC levels as its continuous-exercise counterpart. In another study, Norwegian scientists found that slow and steady doesn't mean not intense training of three two-minute bouts of exercise followed by three-minute rest periods produced EPOC for up to four hours.


> I hope this helps you get going and your big day a great success! Enjoy number Seven of Your Slow-Steady-Oxidizer Interval training Bride-to-Be this Slow-burn-turner will win big points for Your special day along with your metabolism and cardiovascular tools for Your future health, fitness, and nutrition!


Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Fat-Oxidizer-Breakdown,Interval training (Circuit Training) calorie-burn-turner system

P.S. Check out Natalie's Bridal testimonials at...http://www.myfitnesselements.com/bridal_fitness_programs.htm

"Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze from Fitness Elements Express!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 4 The Day of the Kickboxing Core Craze

How to tackle both cardio and core with the F.E.E. Core Kickboxing Craze (Circuit Training) calorie-burning-twister system


If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This core-kickboxing-craze system will get you in and out of the gym, park, or at-home gym in 54 minutes or less, and will attack both cardio and core in one punch and kick.The idea is to elevate your heart rate with kicking, punching, and crunching intervals and keep it relatively high in between a kickboxing-circuit- style format and twisting core-crunching-machine to burn the most calories in the shortest amount period of time. Always keep in mind that the bottom line is input and output and we want your metabolism working for you at all times that is our underlying goal period! Core-twisting exercises that don't require machines are your best bet to win this battle, as you will never have to waste time moving around the gym waiting for your turn, if that is where you prefer to workout and risking your heart rate to drop. I have provided a sample workout program that demonstrates a total core-kickboxing-craze style workout, but it can be tailored to fit your needs at any time. Because you're performing each twist, punch and kick exercise for a full 1-2 minutes - don't be shocked it's harder than you may think! - However it will get the job done drop the poundage significantly, and shed the fat so you can complete the exercise core-twisting-kickboxing circuit without stopping. Try to stay focused on the outcome and the get the visual of a beautiful body in that wedding dress. This is number four program for you. You can find the first workout and article in part 1, 2, and 3 so have fun beautiful toned-bride. Here is your 54- Minute or less Workout number 4 of the F.E.E. Core-Twisting-Kickboxing Machine (Circuit Training) calorie-burning-jumping system To keep this simple we will call this Kickboxing-Core-Craze which is what all Brides-to-Be want so do the following and gain Gorgeous, lean, strong, and not bulky Curves: Throughout this workout, remember to keep up your punching, kicking, and jumping pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving. Challenge yourself Martial Arts Style Bride-to-Be! Warm up > Jumping Rope (double bounce on each jump) for 3 minutes. (L) means left hand, and (R) means right hand. Equipment: Jump Rope and open floor space. Keep in mind Bride-to-Be Martial Artists are some of the Fittest Athletes on the planet and I want you at your very best on your biggest special beauty day! Jumping -Jack Combo Exercise/Time (min)/PE Jumping Jack, , Jab (L)/1/6-8 Jumping Jack, Jab (R)/1/6-8 Jumping Jack, Front Kick (L)/1/6-8 Jumping Jack, Front Kick (R)/1/6-8 Jumping Jack, Uppercut (L)/1/6-8 Jumping Jack, Uppercut (R)/1/6-8 Jumping Jack, Side Kick (L)/1/6-8 Jumping Jack, Side Kick (R)/1/6-8 Jumping Jack, Cross (L)/1/6-8/1/6-8 Jumping Jack, Cross (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 1 Exercise/Time(min)/ PE Knee Raise (L), Roundhouse (L), Cross (R), Jab (L)/1/6-8 Knee Raise (R), Roundhouse (R), Cross (L), Jab (R)/1/6-8 Uppercut (L), Hook (R)/1/6-8 Front Kick (L), Back Kick (R)/1/6-8 Jump Rope (alternate step)/2/ jogging speed Kickboxing Combo 2 Exercise/Time(min.)/PE Squat, Side Kick (L) /1/6-8 Squat, Side Kick (R) /1/6-8 Cool Down > Jumping Rope (double bounce on each jump) for two minutes. Alternate with 6 different core exercises that target each area of the core using 36 reps with each exercise Standing side crunch Standing Reach High and Crunch to mid-section of the body Reverse Crunches off elbows Reverse Side Crunches off elbows Planks up and down off floor Side Planks up and down off floor Cool Down > Jumping Rope (double bounce on each jump) for two minutes Brides-to-Be , or do whatever type of cardio you like; for example, walk or run on a treadmill, ride a stationary bike and pedal faster with a 2-3 Resistance or jump on the elliptical. I hope this helps you get going and your big day a great success! Enjoy number four of Your total core-twisting-kickboxing craze Bride-to-Be the Kickboxing-Core-Craze Workout will win big points for Your special day along with calorie- burning - complete tools for Your future health and fitness Lifestyle! Have a healthy and happy day! By, Natalie Pyles Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Core-Kickboxing-Craze (Circuit Training) calorie-twisting-burning system

New Article from Fitness Elements Express! Food and Mood go hand in hand and TV Food ads are Promoting bad diets so Be Aware!

New Science-based research reveals a direct correlation between what you eat and how you feel

How your Food and Mood go hand in hand and TV Food ads are Promoting bad diets so Be Aware!

Have you ever felt emotional and couldn't figure out what was making you feel this way? Well my friends you are not alone the secret to happiness could be in your very next meal. What you eat may play a role in how content you feel according to recent findings from studies have found the connection to food and how it relates to your moods.This is just one more reason for me to express the importance of healthful eating so you can be in more control of your emotional state, feel great and live well.

While the link on food and moods is always ongoing research and scientists have shown how diet effects our emotions. For example Protein-rich foods give us mental alertness and carbohydrate-rich foods help put us in a more relaxed state.

Other types of diets have also been investigated that affect moods. For example the Mediterranean diet results in a much lower risk of depression , according to large population -based study (Sa'nchez Villegas et al. 2009). The results showed that even after the modification to healthier lifestyle changes and better behavior patterns the Mediterranean diet clearly had a 58% less likely hood of developing any kind of mental unhappiness or depression.

The reason this diet pattern proves to be so highly effective is the increase of monounsaturated fats and includes plenty of fruits, vegetables, fish, legumes, cereals, and nuts. You may also want to keep in mind what the Mediterranean diet doesn't include: a lot of red meat, alcohol or dairy. The foods that proved the most mood-lifting benefits were fruits, nuts, legumes, and olive oil. These good for you foods have been around a long time and you always want to keep them in your lifestyle tool box.

While another recent Study has found these TV food ads peddle huge amounts of sugar and fat, with few fruits and vegetables can you imagine how unhealthful this is if you aren't paying attention to what your consuming and putting down your throat on a regular basis. Some of this information is so alarming! If you let TV ads dictate your diet and what you eat this is what you will get huge amounts of sugar and fat but precious few of vegetables, fruits, and nuts in your diet. That's the findings of a new study that analyzed what would happen if a person were to eat 2,000 calories of foods that are advertised from the tube.

"The results of this study clearly show and suggested that the foods advertised on television tend to oversupply nutrients associated with chronic illnesses including saturated fat, cholesterol and sodium. These ads also under supply potassium, fiber, Vitamin A,D, and E ," and and could protect us against other illnesses as well.

Researches came to their conclusions after analyzing the food advertised during 84 hours of prime-time broadcasts and 12 hours of Saturday morning broadcasts during a month. You can find these findings in the June issue of the Journal of the American Dietetic Association.

It is a wonder why are food and mood matter. More importantly we can't afford to make any more emotional decisions without being aware at all times. Believe it or not my friends you do have control I am living proof. Just think a sound body, mind and spirit wouldn't that be wonderful! Have a healthy and happy day!

By, Natalie Pyles

Source: Maggie Moon, MS. RD, (Sa'nchez Villegos et al.2009), Health Day, Journal of the American Dietetic Association

Author, NSA Speaker, Health, Fitness, & Nutrition Consultant, Wellness Coach, Holistic Health, Nutrition, and Nursing Educator, Medical Exercise and Post Rehab Conditioning Specialist

The New Skinny on Body Leverage Training from Fitness Elements Express!

Body Mechanics and Leverage 101

Remember the days of sitting on your suitcase to get it closed shut? Have you ever used a jackhammer to drill a deep hole? Do you twist your body when you swing a baseball bat?Or finally, have you ever jumped in the air to shoot a basketball? If so, then you are using body mechanics and leverage to help you increase force. Body mechanics and leverage are not only tools of everyday life, they are essential elements of sports and martial arts. In self-defense, your techniques must be effective, but delivering a devastating strike, throw or break requires real power to work. In addition to learning individual techniques, your training must include learning to maximize the power you can generate. Many people assume this means building muscle, but generating real power is not done by using muscle strength alone; real power is generated by using body mechanics and leverage together with your technique.
Body mechanics are essentially posture in motion used to gain power. They combine sequenced and coordinated movements to generate torque in an efficient way. The purpose of using body mechanics is to maximize applicable force by taking advantage of the principles of physics as related to the structure of the body. For example, when using body mechanics, you do not rely on the arm alone to throw, swing, push or pull. You incorporate a twisting, springing or dropping motion of the body to increase the power that is output through the arm.
Developing body mechanics requires proper training. Proper training involves moving the entire body in appropriate posture and sequence together. The more muscle groups and body weight used in a motion, the greater the force output will be. In training, movements that use body mechanics should first be practiced in an exaggerated manner. This method ensures the neuromuscular system will be trained to incorporate all of the supporting elements in the proper sequence.
In addition to using exaggerating movements, body mechanics should be trained with continuous fluid movements, completing a full range of motion for total development. If you imagine a batter trying to hit a home run in a baseball game, he doesn’t bunt the ball. He swings the bat all the way through. How about the pitcher? Imagine when he throws his fast ball, he doesn’t lob the ball like he is trying to throw something in the trashcan. He winds up and really hurls his whole body into the pitch. This is body mechanics and that is where your real power will develop. Although application of martial arts techniques requires economical motions, training must tap deep into the body structure for movements to become habit. This is why we use exaggerated movements and the full range of motion to develop them. Once rigidity is removed and body mechanics have been developed, gross motor movements are refined and movements are abbreviated. The result is power and economy of motion.
Leverage, also known as a mechanical advantage, is generated by the use of a fulcrum and a lever. With proper placement, the mechanical advantage gained by using the lever can be applied to another object. Furthermore, the longer the lever, the greater the force generated. When applied in the martial arts, leverage is used to gain an advantage over the opponent. It is gained by specific placement and use of your body relative to the structure of your opponent’s body. A simple arm bar demonstrates the use of leverage wherein your opponent’s arm is the lever and your arm or hand positioned at his elbow acts as the fulcrum. By pulling on the opponent’s arm at the wrist, one gains leverage against the elbow joint. If you were only to pull at the forearm, then your job would be more difficult. But by pulling at the wrist, you have maximized force output by using the longest lever available. Leverage is not restricted to fulcrums and levers alone; it is also gained by adjusting body weight, stance, posture, and balance. We use leverage because it is an efficient way to increase the force we exert when applying techniques.
Developing leverage is a matter of applying principle to technique and application. The famous Greek mathematician and physicist Archimedes once said, "Give me a place to stand, and I will move the earth." As long as you understand the principle of leverage, then you can improve the application of any technique. Improving your ability to apply leverage in locks, throws, breaks, etc. require you evaluate each technique looking for the ideal body position and placement to find the maximum leverage. When training with a partner, always communicate with each other to find what subtleties of position, direction and force improve the technique. Find how you can use your body weight to your advantage. Adjust your posture and stance to ensure that you can efficiently transfer force.
Using leverage and body mechanics is stronger than using simple strength alone because body mechanics and leverage multiply power generated. Leverage and body mechanics allow someone who is small to generate more power and be more effective than would otherwise be possible. Using body mechanics and leverage helps to equalize the old and the young because personal attributes alone do not determine the victor. Proper training gives the advantage. To improve your martial arts and develop power, be sure to maintain focus on executing your movements without compromising the body mechanics and consider leverage where appropriate. Make it a part of your daily training, but remember in application you must temper the use of body mechanics and leverage with strategy. If your recovery time or balance is too far extended, your extra power may compromise the integrity of your tactics. Also, proper body mechanics should help you generate power without exposing your body to possible injury, so maintain proper posture, stance and balance according to your system or style. Ultimately, if you combine your understanding of leverage with proper body mechanics, the force you generate will compound to create an unstoppable power.

P.S. If your ready to give your Fitness a Mixed Martial Arts Approach with a twist of Mui Tai kickboxing, or Beef up the basics with a more intense Body Leverage Training Program call Fitness Elements today for your FREE Demo 480-212-1947 or email FitnessElementsExpress@yahoo.com or fax your request to 623-399-4199 to reserve Your FREE Custom Designer 90 minute Functional Fitness Elements Program to get You started to Your Fitness Destination.

New Article from Fitness Elements Express and Natalie Pyles! Avoid the Shortcut and Trickery Trap!

The Health, Wellness, Fitness, and Nutritional Shortcuts and Trickery Trap

If you have become a victim of all the misleading marketing and persuasive hype when it comes to Your Health, Wellness, Fitness, and Nutritional Journey then this articles for You!

Let me start off by saying your body is made up of systems that can't be messed or tampered with.Yes you have to workout, do your sit ups, do your cardio, stretch your muscles, and eat right. What gives you the right to think sucking down voodoo juice and popping your magic movement pills will instantly make you lose weight! You haven't changed or modified your habits and behavior one ioda. That is just completely absurd and ridiculous. You need to get real and understand that getting Healthy and Fit for life actually takes consistent effort, thought, and time to reap long term Results! You also must remember what you did to get there and keep at it. Your reps, exercises, duration, and workouts might change and be modified but you still have to do something. Input and Output is the name of the game end of story you are not a computer or robot that you can instantly click a button and change so you better watch out to what you hear and listen to. Your gut instinct will normally let you know so be wise and Work at something! Conscious effort and proper mental programming are the way to conquer your goals. One rule that I personally live by is if you are actually invested in the effort you are more likely to succeed for long term Results! No one said hard work is fun but the Victory at the end of the tunnel is always the preferred light. Oh yeah and you actually will have high self-esteem too I can't forget about that.

Because of the rapid pace of technology today and how fast it is evolving, it is moving faster then we can and our natural capacity to process information is to be increasingly inadequate to handle the abundance to change, swivel, and get around the road blocks and the challenges of choices and modern everyday life. I am well aware of that and personally I find technology a great form of leverage for my personal satisfaction in business and life. However, there is two sides to that coin and what I see. I deal with clients and customers on an ongoing basis on a very personal level and I see peoples physical, mental, emotional, spiritual, and social well-being completely falling apart. We need to find balance and make to for our physical, emotional, social, and spiritual lives. When making decisions about your Health, Wellness, Fitness, and Nutritional Lifestyle changes make sure you engage in a fully considered analysis of the total situation.

There is nothing wrong of a totally shortcut and narrowed approach to your Health, Wellness, Fitness, and Nutritional Lifestyle. The problem occurs when you are misguided and improperly counseled. Make sure your source is trustworthy so you can avoid erroneous errors, actions, and wrongheaded decisions. This message my friend is worth so much and can save you thousands of dollars over your lifetime and put an end to all the years of yo-yoing and continual waste. If it seems the constant pace of change and modern day life is getting too frenzied for you please understand your Health is very important and the Shortcuts and Trickery trap could cost you your life.

By Your Friend in Health, Fitness, Wellness, and Nutrition,

Natalie Pyles

Author, NSA Speaker, Holistic Health, Wellness, Fitness, Nursing, and Nutritional Expert, Medical Exercise and Post Rehab Specialist

New Article! Crack the No-Forbidden Food Myth from Natalie Pyles

Learn how to apply effective fat-loss solutions that are real life, and practical for 21 century New rules of living

What if you could Transform your Mind, Body, and Spirit and learn the new rules for eating and exercise strategies in the 21 century living? Wouldn't it be worth while and absolutely amazing if you could actually understand the secret behind diet success? Wouldn't it be a true blessing to put this chapter of your life behind you and lose fat efficiently and effectively? If you could have built in food messages and the right kind of thinking that allowed you to eat out with a proper plan, have a drink occasionally, and celebrate your workout and weight-loss efforts in style-not starvation wouldn't that transform Your life! What if you could finally solve the unsolved diet mystery of how to lose the fat-and keep it off permanently and safely?

Now you can. Crack the No-Forbidden Food Myth by cracking the code it will take the mystery out of your body, imagine a machine that fights every effort for you to make you lose the fat even while resting! By you taking the time to personally understand the science behind the fat-loss code, and getting rid of the No-Forbidden Food Myth, you can and will conquer your old eating habits once and for all. Trust me when I say this you can Crack the fat-loss code and enter the New rules of 21st century eating and exercise style that will transform your real life and living.

Losing that unwanted and excess weight is a serious challenge for many of us, and for me at one time in my life was to, in part because of all the confusing glut of information and misinformation we're constantly exposed to on day to day consistency. We've all heard it before about the "miracle" magic abdominal roller, the fat blasting "quickie weight-loss" pill, lose 10 pounds a week Now Guarantee, and gimicky fad diets. Well good luck my friends keep treading on that treadmill of life and you'll be sure to fail. Successful Weight-loss and a new way of viewing a change in habits and lifestyle are possible only when you are ready to come to grips and learn how to properly combine the science of proper nutrition with effective exercise tailored to your specific needs.

That is precisely the philosophy behind the Crack the No-Forbidden Food Myth. This unique program and education will help you to get educated on permanent, safe, practical eating and exercise strategies that will help you win with 21st century every day life.

By,

Natalie Pyles

Health, Fitness, and Nutrition Expert, Medical Exercise and Post Rehab Specialist, NSA Speaker, and Author