New Amazing Six pack abs system!

How to get Sculpted Abs Revealed...

The Top 5 Reasons Why Most
People Can’t Drop That Last
10-20 lbs Of Ugly Belly Fat…

And How You Can Lose Yours With Ease And
Finally Unveil Your Six Pack!

By Natalie Pyles – Fitness & Weight-loss Expert, Master Trainer & Nutrition Specialist

REASON #1. Performing Ab Exercises Such as Crunches, Sit-ups and Leg Raises. These are among the LEAST effective exercises for getting six pack abs. In fact, they do your abs more harm than good. We’ll discuss what types of exercises REALLY work in just a minute.

REASON #2. Eating “Health” Foods. Many so-called “diet” foods are just cleverly marketed junk food. You would be shocked to learn that some of these supposedly healthy foods actually CAUSE your body to gain even more belly fat…yet the diet food industry continues to lie to you so they can maximize their profits at your expense.

REASON #3. Doing Cardio Routines. Cardio is definitely NOT the best way to lose body fat and uncover those six pack abs. Most people who make this mistake tend to hit plateaus they can never overcome. Below, I'll show you totally unique workouts that will produce 8.5 times better fat loss results.

REASON #4. Dieting. That’s right, you heard me! The truth is, 95% of all dieters fail in the long run. If people really knew how to eat properly to lose fat, we would all look great, and diets would cease to exist completely. In just a moment, I’ll show you the nutritional key to effortlessly losing even the most stubborn belly fat.

REASON #5. Using Traditional Weight Training Programs. Contrary to what most trainers recommend, the majority of weight training exercises do nothing to burn belly fat and sculpt out a six pack. That’s why so many weight-lifters have big muscles and a big belly to go with them! If you really want a fit and trim midsection, read on to learn dozens of unique and effective exercises that will sculpt your abs and your entire body in ways that traditional weight training never could.

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I'll Show You What DOES Work For Losing Stubborn
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How fit are you? See how you measure up

(MayoClinic.com) You probably have some idea of how fit you are. But knowing the specifics can help you set fitness goals, monitor your progress and maintain your motivation. Once you know where you're starting from, you can plan where you want to go. And it's easier than you might think! Get started with the simple assessment guidelines below — based on guidelines provided by the President's Challenge, an activity program designed by the President's Council on Physical Fitness and Sports.
Don't Miss

Gather your tools

Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you'll need:

* A watch that can measure seconds or a stopwatch
* A cloth measuring tape
* A yardstick
* Heavy duty tape
* Someone to help you with the flexibility test

You'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.

Record your fitness levels (PDF file requiring Adobe Reader)
Check your aerobic fitness: Brisk walk

To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.

After you've recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.
Measure muscular fitness: Push-ups

Push-ups can help you measure muscular strength. If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups. For both types:

* Lie facedown on the floor with your elbows bent and your palms next to your shoulders.
* Keeping your back straight, push up with your arms until your arms are extended.
* Lower your body until your chest touches the floor.
* Push your body upward, returning to the starting position.

Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.
Assess your flexibility: Sit-and-reach test

The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back. Here's how:

* Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.
* Place the soles of your feet even with the mark on the yardstick.
* Ask a helper to place his or her hands on top of your knees to anchor them.
* Reach forward as far as you can, holding the position for two seconds.
* Note the distance you reached.
* Repeat the test two more times.
* Record the best of the three reaches.

Estimate your body composition: Waist circumference and body mass index

With a cloth measuring tape, measure your waist circumference at its smallest point — usually at the level of the navel. Record your waist circumference in inches or centimeters in your notebook or journal.

Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.
Monitor your progress

Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Show the results to your doctor or personal trainer for additional guidance.

References:

©1998-2009 Mayo Foundation for Medical Education and Research

Forwarded By, Natalie Pyles

Fitness & Nutritional Expert, Author, Speaker

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

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.
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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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'The Wrong Way and the Right way to Choose a Personal Trainer for Exercise and Obesity'

12 Reasons Why adherence to the Exercise program may present the biggest barrier to Success and Results and How these suggestions should Improve Compliance

Despite our fascination with thinness, fat-free foods, and the omnipresent weight programs and products, America is getting fatter. Researches recently reported that approxminately 25.6% were obese and out of that total 26.4% were men and 24.8% of women were obese. The obesity prevalence ranged from 19.1% for men and women aged 18--29 years to 31.7% and 30.2%, respectively, for men and women aged 50--59 years.
By race/ethnicity and sex the obesity prevalence was highest for non-Hispanic black women (39.0%) followed by non-Hispanic black men (32.1%). The obesity prevalence was higher in the South (27.3%) and Midwest (26.5%) and lower in the Northeast (24.4%) and West (23.1%). There appears to be a similar trend among our children where more than 33% are considered overweight. There are several health risks associated with obesity , including heart disease, diabetes, coronary heart disease, and certain cancers. There are several theories on the causes of obesity and why we are seeing this trend towards increased fatness. The prevailing view among health professionals is that our generally sedentary lifestyles are the main culprit. It is also known that there are many other factors involving genetics; metabolic disease, behavioral issues and even certain medications can contribute to the epidemic.

In addition to the medical complications of obesity, individuals also face social, academic and career biases. The costs, both direct and indirect, attributable to obesity in the U.S. are staggering and personal discrimination experienced by these people is immeasurable. But for anyone who is overweight, they realize there is no simple solution to treating this complex problem.

Here are 12 precautions You can implement immediately for improved compliance to a regular exercise program.

Scheduling a convenient exercise appointment.
Become a caring role-model (me) & You!
Provide a variety of activities that are enjoyable and safe.
Encourage your ownership in the program with your input.
Offer special theme classes or events to commemorate holidays, etc.
Educate Yourself and people you know with literature, bulletin boards or newsletters.
Provide incentives
Moderation
It is important that you choose a facility or environment where you feel at ease with the exercise program. Make sure the general environment is non-threatening or intimidating to You or others you are encouraging to take action.
Excess weight may predispose other problems related to skin conditions exacerbated by seating on certain equipment but don't let that stop you!
Loss of balance and flexibility may be evident, thus make sure the surrounding area is FREE of obstacles.
Dehydration is a risk during exercise. Always prepare for extra fluid intake.

I hope these helpful tips and article help you and the people you love and care about. Take care and God Bless you!

Sincerely Yours,

Natalie Pyles

Fitness & Weight-loss Expert, Nutrition Specialist, Author, & Speaker
Call Me For Your FREE Consultation Today! 1-800-681-9894 or 480-212-1947 e-mail fitnesselementsassociates@yahoo.com

Major Breakthrough in Exercise and Diabetes

Major Breakthrough in Exercise and Diabetes

Are you Qualified and Following these training Guidelines?

Epidemiology/ Etiology

Normally the human body works like a smoothly operating food processor. It transforms foods into energy- energy necessary for activities of normal daily living and including exercise. The hormone insulin is a vitalog in the process, allowing sugars in the bloodstream to enter the muscles cells, where energy production occurs. In the diabetic this system does not operate properly , and the body is unable to convert sugars and startches from the diet into energy . Without adequate insulin in the blood , glucose accumulates in the bloodstream. This disorder often results in serious complications to nearly every organ in the body . There are two forms of diabetes:

1. Insulin dependent or Type I (IDDM), which affects children and young adults and is the more intensive version. It is characterized by reduction in the inability of the pancreas to produce insulin, and the person must have doses of insulin daily.

2. Non- insulin dependent or Type II (NIDDM) diabetes have fewer insulin receptor cells and an intracellular defect. It strikes mostly overweight and over 40-year -old adults. Type II diabetes is due largely to lifestyle, with obesity being the number one risk factor; it is well accepted that heredity is also a factor.

Studies of exercise performance indicate that, generally , exercise capacity is decreased while a diabetic is also metabolically less efficient than their non-diabetic counterpart. The good news is that the diabetic responds normally and appropriately to exercise training, thus proving beneficial by increasing physical work capacity, cardiovascular stability, self image, and lipid profile. Most importantly, exercise is associated with reduction in the insulin requirements necessary to achieve glucose control. Two other points need mentioning when discussing the benefits of regular physical activity:

1. An anti- obesity effect due to the increased caloric expenditure.
2. The satisfactionof being able to compete in a non-diabetic much inspiration to persevere.

Lastly, exercise is considered an important adjunct to diet in helping to lower complications associated with long term, uncontrolled diabetes by helping to reduce cholesterol, blood sugar, blood pressure, and body weight. For those individuals at risk for developing diabetes, a major study done at the University of California at Berkeley found that for every 500 calories expended during exercise, a person's risk is cut by 6%.

Here are your 5 Training Guidelines

IDDm patients must carefully coordinate the dose and timing of insulin injections with the exercise program. Typically they should check BS 30 minutes before and 1 hour after exercise.
Review symptoms of hypoglycemia with the patient before the exercise session.
Keep a record of activity, BS reading and symptoms.
Know the medications of the diabetic , especially as they impact HR and BP.
For IDDM insulin should be injected away from exercise muscle, preferably in the abdominal region. The injection should occur at least one hour before exercising.

I hope you enjoy and take this information to heart. Have a happy and healthy day!

Sincerely Yours,

Natalie Pyles

Health, & Weight-loss Expert, Nutrition & Lifestyle Specialist, Author and Speaker

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

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' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

Discover why Top Fitness and Weight-loss Expert continues to help so many Aging Americans enjoy "Unexplainable" Breakthroughs, and truly massive personal Gains!

Musculoskeletal function can be determined by having clients complete the following functional capacity assessments from the ACSOL Resource Manual for guidelines for exercise testing and prescription.

Do you have difficulty picking up a small child?
Do you have difficulty carrying a 10-pound bag of groceries?
Do you have difficulty performing household chores?
Do you have difficulty climbing a flight of stairs?
Do you have difficulty getting in and out of a car or a bathtub?
Do you have difficulty opening a jar of food?

If You answered "yes" to any of these questions, it is an indication that significant losses in strength have occurred and a well-designed resistance-training program is well advised.

' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

Discover why Top Fitness and Weight-loss Expert continues to help so many Aging Americans enjoy "Unexplainable" Breakthroughs, and truly massive personal Gains!

Musculoskeletal function can be determined by having clients complete the following functional capacity assessments from the ACSOL Resource Manual for guidlines for exercise testing and prescription.

Do you have difficulty picking up a small child?
Do you have difficulty carrying a 10-pound bag of groceries?
Do you have difficulty performing household chores?
Do you have difficulty climbing a flight of stairs?
Do you have difficulty getting in and out of a car or a bathtub?
Do you have difficulty opening a jar of food?

If You answered "yes" to any of these questions, it is an indication that significant losses in strength have occurred and a well-designed resistance-training program is well advised.

Some exercises , such as swimming, square dancing and light aerobics are particularly well suited for elderly, while more strenuous activities may require a level of fitness that comes after years of conditioning.

If your interested in Learning more and having Natalie design an exercise program for you then keep these facts in mind older adults need special considerations that are specific to their needs.

Call for Your FREE Report on ' 3 Amazing Exercises for Older Adults you can implement Now' and I'll personally rush it right out to you 1-800-681-9894 or 480-212-1947 or WWW.FitnessElementsExpress.com

'Amazing New KRANKCYCLEFITNESS'

The many benefits of Kranking

Improves Cardiovascular fitness
Although it is not yet common knowledge, upper-body rotational exercise can dramatically improve the CV system, even while using significantly less muscle mass than traditional CV exercise. Studies have determined that arm cranking elicits increases in VO2 max, cardiac output, ventilatory threshold, and blood lactate responses similar to those observed during leg exercise. In some arm-trained subjects, such as rowers, cross-country skiers, and swimmers, the arm VO2 max approached and even surpassed the leg value.

Provides Cardiovascular Transfer Benefits
Studies show that the CV benefits obtained from arm cranking confer both central and peripheral benefits. The ability to maintain central cardiovascular fitness by Kranking will enable lower-body exercise enthusiasts who become injured to retain their fitness while healing. As a result, when they return to their activity of choice, they will not have experienced a total reversal of training adaptations.

Provides Effective Cross Training
The benefit-transfer phenomenon also provides tremendous cross-training benefits when individuals need to give their primary muscles a rest. Current cross-training methods typically use the primary muscles that need recovery, but in a different modality (e.g., cycling for running). Kranking will likely become the most popular form of indoor cross-training for the general fitness enthusiast. This is because it is engaging enough to encourage hard training that maintains central cardiovascular adaptations while also providing complete rest for the primary muscles used in most activities.

Improves Upper-Body Strength
One of the most exciting contributions that Kranking will make lies in its impact on upper-body strength training for individuals who do not like, or have time for, traditional weight training. Studies have demonstrated significant increases in upper-body hypertrophy and tonality and decreases in skin-fold thickness after just 6 weeks of arm cranking. This is possible through short intervals performed at high intensity with limited recovery, which forces the development of larger, Type II (fast-twitch) muscle fibers. Even more exciting is that muscular changes in the upper body during arm cranking have been reported even with endurance training, presumably as a result of the low level of conditioning that these muscles have in the average person. Continued...

The many benefits of Kranking Continued

Improves Core Strength
Upper-body rotational exercise on a Krankcycle is a complex series of movements performed in a coordinated fashion and reinforced by the activation of core muscles to stabilize the body. The benefit of this activation lies in the reinforcement and strengthening of those muscles, which make it easier to recruit larger muscles and, in turn, increase the cardio effect.

Provides Integrated Movement and Functional Benefits
Independent Krankarms are the most important innovation of the Krankcycle. Each arm can drive the Krankcycle, but one arm cannot assist the other. The additional muscular recruitment necessary for maintaining synchronization between the Krankarms forces the use of ALL of the muscles of the upper body, as well as many core muscles, in a balanced and coordinated way. This facilitates neuromuscular changes that, in turn, balance the muscle and improve form and efficiency

Promotes Weight Management
Kranking provides a tool and a training program that are fun. It will encourage people to train their upper bodies to adapt them for endurance and enhanced O2 consumption. This training will lead to an increased ability to burn calories with the upper body. It will also provide another set of limbs with which to maintain a maximum level of caloric burn during a single training session. The ability to hypertrophy the working muscle (see Strength Benefits) yields an increased at-rest metabolic rate and caloric burn. In addition, dynamic exercise protocols demonstrated by our Master Trainers will elicit a greater post-exercise VO2 (and caloric burn) after exercise ends.

Improves Selected Sports Performance
Kranking provides exciting, indoor upper-body CV conditioning that can be done in groups as primary exercise for upper-body athletes including swimmers, triathletes, kayakers, paddlers, surfers, canoeists, grinders, boxers and hand cyclists. Currently, no convenient system of indoor, upper-body conditioning exists for these athletes. Kranking provides CV conditioning for their performance muscles, upper-body strength, and core training, and also functionally balances both sides of the body.

Visit... WWW.HTTP://Krankcycle.com For this all NEW hot trend I will be instructing and bringing to the market place!

Wanted- Safe Nutrition and Physical Activity for dangerous times!

Wanted- Safe Nutrition and Physical Activity for dangerous times!

'Why Nutrition and Exercise go Hand in Hand'

Nutrition and physical activity go hand in hand. The working body demands energy-yielding nutrients to fuel activity. And, it needs protein plus supporting nutrients in order to build lean tissue. Exercise requires the body to dip into its stores of fuel- namely, fat and glycogen (sugar). By using up fat and building lean tissue, exercise pushes body-composition toward lean and thus, raises the body's rate of energy expenditure (metabolism).
To the contrary, a lack of exercise, or an "exercise deficiency" can lead to accelerated development of the diseases associated with sedentary life- cardiovascular disease, obesity, intestinal disorders, apathy, insomnia, accelerated bone loss, etc.

By, Natalie Pyles

Fitness & Weight-loss Expert, Author, & Speaker

Call for your FREE Nutrition & Physical Fitness Test Today 1-800-681-9894 0r 480-212-1947 or visit WWW.MyFitnessElements.com

'3 Forgotten Laws OF Personal Training'

3 Forgotten Laws OF Personal Training
Natalie Pyles

Why Metabolic Syndrome Is Something You Need To Be Aware Of...

AS Personal trainers we have the opportunity to do more than just help people then train and become more active. Physical activity should not be the only approach to encouraging a healthy and balanced lifestyle. Our team is prepared to also help our clients implement lifestyle behavior changes related to stress, family history of coronary heart disease, obesity, smoking, high blood pressure and high cholesterol.

A look at what is being called metabolic syndrome will help you understand why, even though increasing physical activity levels is the overall best thing you can do for clients, there are other ways to guide them to healthier lifestyles. Sometimes you may be able to help them make the changes yourself, and sometimes you will need to refer them to another health professional like a doctor or dietician for guidance. Either way, knowing how to help them or when to refer them to someone who is more knowledgeable is important. So first let’s get familiar with the syndrome and the clinical criteria that the doctor uses to diagnose it. Our goal is then to help the client or clients understand and make the necessary changes, so that they don’t progress to cardiovascular disease and the almost certain heart attack that will be the end result.

Cardiovascular disease is still the number one cause of morbidity and mortality in the United States, and much of this burden of disease can be linked to poor nutrition and a dramatic increase in sedentary lifestyles, leading to overweight and obesity. This increase in weight leads to an increase in the incidence of type 2 diabetes and blood pressure and cholesterol problems, which are all well established cardiovascular disease risk factors. The National Cholesterol Education Program (NCEP) Adult Treatment Panel (ATP) III has updated the recommendations for the evaluation and management of adults dealing with high cholesterol, renewing its emphasis on the importance of lifestyle modifications for improving cardiovascular risk. The NCEP has coined the term “therapeutic lifestyle changes” (TLC) to reinforce both dietary intake and physical activity as crucial components of weight control and cardiovascular risk management.

As well as focusing attention on the LDL or "bad" cholesterol levels, the NCEP also identified the metabolic syndrome as a secondary target of therapy. The importance of lifestyle modifications in the treatment and prevention of cardiovascular disease has heightened and caused growing awareness of this condition. The metabolic syndrome (also called insulin resistance syndrome and syndrome X) is characterized by decreased tissue sensitivity to the action of insulin (pre-diabetes), resulting in a compensatory increase in insulin secretion. This metabolic disorder predisposes individuals to a cluster of abnormalities that can lead to such problems as type 2 diabetes, coronary heart disease and stroke. According to Daniel Einhorn, MD, who is co-chairman of the American College of Endocrinology (ACE) and the American Association of Clinical Endocrinologists (AACE) Insulin Resistance Syndrome Task Force and medical director of the Scripps Whittier Institute for Diabetes in La Jolla, California, the prevalence of the syndrome has increased 61 percent in the last decade. He says it is crucial for medical professionals to identify patients at risk and follow these patients closely and counsel them about making lifestyle changes to lower the risk of type 2 diabetes and cardiovascular disease.

According to the NCEP, the criteria for metabolic syndrome includes at least three of the following five clinical factors:

Risk Factor


Defining Level
Abdominal Obesity

Waist Circumference:
Men >40 in (>102 cm)
Women >35 in (>88 cm)
Fasting Triglyceride Level >150 mg/dL
HDL Cholesterol Level
Men <40>130/>85 mm Hg or taking antihypertensive medication
Fasting Glucose Level >110 mg/dL or diabetes

*Source: Expert Panel on Detection, Evaluation and Treatment of High Blood Cholesterol in Adults. Executive Summary of the Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III). Bethesda, Md: National Institutes of Health; 2001. NIH publication 01-3670.

Using 1988-2008 data (NHANES III), the Centers for Disease Control and Prevention estimates that at least 47 million Americans have metabolic syndrome. And in 2000, more than 97 million adults were considered obese, and more than half the population is now overweight. This epidemic is not likely to plateau because childhood obesity is also increasing at an alarming rate. The explosive increase in the prevalence of obesity observed in the past decade suggests the current rate of metabolic syndrome is now likely higher than that estimated by NHANES III.

Millions of Americans at risk for metabolic syndrome can sharply lower their chances of getting this disease by adopting a healthy lifestyle (stop smoking, low fat diet, weight loss/maintenance and increased physical activity). Diet and exercise are the cornerstones of treatment in patients with metabolic syndrome. According to Dr. Robert Chilton (November/December 2002 issue of Men’s Total Health Digest), without diet and exercise modifications, most patients will eventually fail and progress to type 2 diabetes within a decade and experience a heart attack about 10 years later. Dr. Chilton recommends a diet reduced in saturated fats (<7 percent), low in cholesterol (<200 mg/day), high in fiber (20-30gm/day) and reduced in simple sugars. Weight loss of only five to seven percent (less than 15 pounds) can make a big difference in health markers like cholesterol and blood pressure. A program that includes exercise daily reaching 85 percent of heart rate for age is reported to benefit the patient as well (who out there is surprised??!!). However, Dr. Chilton says, any exercise is better than none, and a target of 30 minutes every other day is a reasonable level for most patients.

A study by the Diabetes Prevention Program (DPP), which was discussed in the October 2002 issue of Type 2 Diabetes Digest, found that there was a reduction of 58 percent in progression to diabetes when moderate lifestyle changes were made. These changes were directed toward getting people to lose eight to 10 pounds and becoming more active, mainly by walking briskly for 150 minutes per week. Other studies have been done by the DPP using a medication called metformin. It reduced the progression to diabetes by about 30 percent but was not as effective as behavioral interventions, and it didn’t work in all groups. On the other hand, the behavioral intervention worked across the board, regardless of age, body weight or race and ethnicity. Another drug called acarbose has also been tested and found to reduce progression by about 33 percent. So, there are medications that can be beneficial, but nothing was as effective overall as the behavioral intervention used in the DPP. Consideration also needs to be given to the potential side effects of a medication used to prevent diabetes compared with lifestyle changes.

According to Frank Vinicor, MD, who is the director of the diabetes program at the US Centers for Disease Control and Prevention in Atlanta, the behavioral interventions used in these studies was quite intense and involved 16 interactions with individuals during the first year, with a whole series of very innovative and creative follow up meetings. The interventions are being explored further to see if they can be made more practical, more feasible and more economically possible. Another point is that, even within the DPP, a physician did not deliver most of the behavioral interventions. New recommendations from the CDC will call for involving trained nurses, dieticians and other community health workers in the process.

Also according to Dr. Vincor, about 90 percent of people with diabetes receive their diabetes care from the primary care community, and there is no reason to anticipate that things will be any different with pre-diabetes or metabolic syndrome. He believes the primary care community (internists and family practice physicians) will play a pivotal role in both the identification of people with pre-diabetes as well as the initiation of therapy. And again he emphasizes, that does not mean the primary care doctors themselves have to do the counseling and behavioral intervention. Instead, he anticipates they will make appropriate referrals to others in their communities.

As a fitness professional, hopefully you are not asking yourself “so what?” but are instead seeing an opportunity to educate and motivate some of your current clients and to use your knowledge to help attract future clients. The medical community is good at diagnosing this syndrome but not necessarily equipped to provide patients with the tools to be successful with the lifestyle changes they recommend. There exists a wonderful opportunity to build a partnership with physicians in your area. Most physicians will gladly refer patients to you for help with the all-important exercise and nutrition portion of the treatment program. In many cases, you have more knowledge in this area than the physician who has been trained in tertiary, not preventative medicine. (Most MDs know very little about diet and exercise since they are not taught this in medical school.) Often times, all you will need to get a referral is for the doctor to be aware of your existence and to give them an easy way to get the patient to you. A short introduction letter outlining your qualifications and showing your desire to help people make lifestyle changes is a good start. A personal visit to your primary care doctor and others in your area is even better. But be prepared to take up just a few minutes of their time to introduce yourself and your idea and leave your letter and cards.

Now more than ever we need to really come together and stay educated!

References: Tammy Peterson

Forwarded By, Natalie Pyles

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

"Do You Think It’s Possible?"

“Do you think it’s possible for a little girl to fly?”

In 1970, Coach Béla Károlyi asked this question to the young girl who was sitting silently behind her school desk. With a fire blazing behind her eyes, she stared back at him and answered his question with a nod of her head. He replied, “So do I!”

As we write this, Michael Phelps is making Olympic history by becoming the greatest Olympian who ever lived. Over three decades ago, another Olympian made history by demonstrating that what was previously believed to be impossible was in reality quite possible.

Most of us may never feel the weight of a gold medal hanging on around our necks and hear the thundering applause of a gracious and reverent crowd. Yet, in each of us is the heart of a champion. The only difference between those who allow their inner champion to fully express itself and those who live vicariously through the accomplishments of others is a decision. Champions are champions because they think, act and therefore perform as champions. The moment you decide to step out of the stands and into the arena, you are a champion.

Greatness leaves clues. Out of the seeds of greatness come the distinguishing fruits of character, the clues that are left behind by every inspiring achievement so that it can be built upon. Within every achievement is the blueprint that, when studied, enables us to not only replicate preceding accomplishments but reach those goals we set for ourselves even higher.

You must emulate that which you desire to become. With another Olympic games recently behind us, we thought it was appropriate to share with you the six qualities of a champion we have observed over the years in the top performing trainers, managers and professionals worthy of emulation. How better to do that than through the story of one of the greatest Olympians who ever lived, an individual who overcame her own adversity, so that she might help others to break free from the limits of their own.

Quality #1 - The Courage to Imagine the Unimaginable

Nearly six years later at the 1976 Montreal Olympic Games, this young girl, Nadia Comăneci, performed her legendary gymnastic routine. Her body effortlessly danced through the air in harmonious movement while she flipped, turned and flew from one uneven bar to the next. The sheer beauty, elegance and fluidity with which she performed her routine looked as if she was breaking the bonds of gravity as she soared above the ground and, in fact, looked like a little girl flying.

Nadia completed her final somersaults and landed with her two feet planted firmly on the ground. Her head was held down at first. Slowly she lifted her torso, then her head and then fully extended her arms towards the sky while staring with intensity into the layers of spectators. The hundreds of spectators from every country on the globe jumped out of their seats while clapping and cheering with praise for the performance they had just witnessed.

The judges handed in the final scores. The crowd waited silently as they stared at the scoreboard. The lights lit up on the board as 1.00. Only one? The crowd was confused, as this was the lowest score possible. Then a voice from the loud speaker said, "There seems to be a problem. The judges are conferring, one moment please.... Yes! Yes it is!!! For the first time in the Modern Olympic Games, a perfect 10.00!”

The scoreboard was only set for three digits and did not have enough spots to display the four digits of 10.00. Nadia made Olympic Gymnastic History by changing what was considered at the time by the masses to be impossible. She was the first gymnast in history to score a perfect 10.00.

Nadia was a girl no more that six years old turning cartwheels in the schoolyards of Romania when asked if she believed it possible for a little girl to fly. She was found as a carefree little girl who believed she could accomplish the unimaginable. “Many never experience breaking the bonds and flying because they lack the courage to believe beyond what others suggest as possible," said Nadia. "The lack of courage to break boundaries is not a consequence of cowardice but rather conformity. Just as the numbers on a scoreboard were set based on what others felt at one time to be possible, it also suggested the limits to which others should conform as well.”

Conformity is following a script for your life that you did not write. If you have ever heard that quiet yet persistent voice in the back of your head telling you that you can do more then has been realized, if you have ever had a feeling that you were capable of far more than has been demonstrated in your life so far or have seen yourself going further then others thought possible, this by itself could be evidence of the fact that you were meant to break through the bonds and fly.

Quality #2 - Decide to Be a Champion... No Matter What!

At one of Nadia’s first performances, before her perfect 10 was accomplished, many had hopes to watch this young girl perform her routine at a gymnastic competition. Coach Károlyi had promised everyone she would be a future champion for the Romanian team. He instructed Nadia to “perform exactly as you did in practice, and don’t let us down.” If Nadia performed as she demonstrated in practice, she would succeed.

Nadia slowly walked over to the balance beam. She stared over the balance beam not with her usual fire but with hesitancy for what she was she was supposed to do, with a look of fear from the expectations set by others. Nadia proceeded with her routine and fell several times off the balance beam. Many looked on with disbelief and disappointment. Was this was the young girl who was promised to be a champion?

All too often many of us stand in our own way of making our dreams and goals come to fruition not because of who we think we are, but rather, who we think we’re not.

On the trip back from the competition, Nadia stared out of the window of the bus in the back seat. Bela sat next to her and said, "The tragedy is not that you fell. It was that you were the best and didn’t live up to it! You’re not serious about gymnastics! You should quit! Did you ever see anyone as bad as you were today? Go back to the schoolyards where you came from!”

“NO!" Nadia yelled back at him. "I WANT TO BE A CHAMPION!"

Quality #3 - Keep the Company of Other Champions

How many times have you fallen? How many times have you missed that one step and stumbled? Nadia had within her the talent to be a legendary gymnast. At no more 13 years of age, Nadia was told she was a champion and yet she still fell. And not just once but several times. How many of us know we have more within us but yet continually fall short of our fullest potential? As a result, we never truly allow our talents and gifts to be harnessed. Nadia was surrounded by people who believed in her. Coach Károlyi believed Nadia had the potential for greatness and expected nothing less. It was this uncompromising belief in Nadia’s potential that was perhaps one of the strongest determinants in her success.

Your reference group is one of the most powerful determinants of your success in any area of your life. We all have the potential to be champions and break the norms of what is believed to be possible. It takes just one person who unconditionally believes in your abilities to help you become more than your personal history.

Look at three people in your life who you share most of your time and thoughts with and ask the following questions:

• What are the words they say to you? Do they believe you are remarkable?
• Do they continually point it out your unique talents?
• Does your reference group allow you to stay where you are, or do they continually push you to go were you were meant to be?
• Do they stay quiet when you fall back, or do they not accept anything less than your best? How do they communicate this to you?
• Do they question you as a person, or do they question the behaviors, decisions and actions you take that aren’t consistent with your highest potential?

Your reference group is one of the most important things in your life because they have the ability to shape and define who and what you become. Think hard about the above questions. Every day you are at work in your club or business setting ask yourself:

• Who do I choose to spend my time with at work? Is this consistent with who I aspire to be as a professional?
• Do the people I surround myself with continually discuss new ideas and thoughts?
• Are the people in my reference group at work attending seminars and pursuing continual education and professional development?
• Are the people I talk to positive, or do they consistently complain about all that is wrong? What you allow to be put in to your mind can eventually shape your thoughts as well.
• Do I surround myself with the best in my club (or whatever environment you work in)? People/Clients/Members notice everything. Even when you think it is not important, they see who you talk to and how you spend your time at the club and use this as a determinant when choosing a trainer.
• Is my reference group at work supportive of my success, or do they feel comfortable when I don’t succeed at a task or goal? Competition and threat are two totally different things. Healthy competition can help in boosting your potential while those who are threatened by your success might seek to pull you down.

Quality #4 - Self Reliance

After making Olympic history by achieving a perfect 10, Nadia lived her life growing up in the eyes of society. She was always referred to as the champion, the legend and the best. She was constantly being watched, judged and criticized by the masses. The story of the champion comes with greatness, and with greatness comes adversity. It is the challenge that leads you further towards your unrealized potential. The potential would never had been known if the challenge had never been experienced.

Nadia was separated from her family and coach. She was sent to another team and coach. In her separation from the familiar support group she had for many years, her life shifted. She gained weight, was mocked by her team and lost her best friend in feuds of jealousy. Nadia was alone for the first time in her life. She was used to a structure, a support group and voice believing in her and setting the parameters with which she lived. When she was without this, she had nothing left but time by herself. Nadia was isolated to her room by her new coaches and given strict orders to not see visitors so she could focus on gymnastics and lose the weight she had gained.

In her room alone, Nadia was forced to think, reflect and question. Her ego kicked in. The ego is the dark, shadowy side of us that wants to believe we are capable of not being loved by anyone. The ego keeps us in shame, guilt and confusion about our true identity. The ego keeps us resistant to telling the truth, and then uses our internal and external display of honesty to breed fear in our hearts. Nadia attempted to end the silence and fear by self destructing behaviors and attempted suicide.

Quality #5 - Perseverance

In her hospital bed during her recovery from attempted suicide, Nadia was told to leave gymnastics and lead a simple life. "Take walks," they said, "Get a job and start a family." Nadia could not do it. She responded, “I must be the best! I must train harder than I have ever done before!”

The difference for champions is they go one more round. Regardless of how many times you are “down,” you are not beaten if you rise to your feet just one more time. Nadia went back to Bela. She trained harder then ever. She ran miles, trained intensely and restricted her diet to lose the weight.

On your journey through life, there will perhaps be many experiences, roles and environments that will contribute to who you are. There will also be times where the patterns that have made you succeed in the past may be futile in the future. Because change is constant, you must have the ability to be flexible in your environment. Always have the ability to hear different opinions and viewpoints and adapt to different patterns to lead to the same result you desire. The professional who does not have the ability to adapt and change is the professional who will stay in one place and eventually be obsolete.

As you grow and move towards your goal, always have the ability to:

• Stay true to your values and beliefs.
• Stay aware of your strengths and weaknesses.
• Be aware of your “why” in the industry and the contribution you wish to make.
• Always have the ability to be flexible enough to learn and be open minded to change your patterns and adapt to new environments, all leading to the goal you desire.

Life can move fast when we are on a rise towards greatness. Because of this, we might look back and not realize how we got there. We question the accomplishments we make, the praises we receive, and we fear the next step. One night during her training, Nadia ran to the kitchen and grabbed some food to secretly take back to her room and eat. Bela ran in to her room, grabbed her, threw her over his shoulder and took her back to the kitchen. As he was throwing food at her, he screamed, "Can’t stand the pressure of being a star? Do you want to self destruct so no one will recognize you? Don’t know what to do when the going gets rough? From now on Nadia, it is up to you. You can’t depend on me anymore. I will teach you what to do, but I can’t make you do it, and I won’t do it for you!"

Quality #6 - Re-imagine

At the 1979 World Gymnastic Championships, after rigorously training, Nadia was to perform once again after many years in hopes of regaining her crown and leading the Romanian team to victory. However, she was suffering a wrist injury which she had never attended to in her past weeks of training. Bela angrily looked at her and said, “You are no use to us like this.” Nadia was taken out of the competition.

Nadia stood outside the arena as she listened to the judges announcing the scores of her teammates and competitors. Her one-time best friend, the one who had turned on her in jealousy during Nadia’s times of glory, now walked over to her and said, “Nadia, gymnastics has changed. We are the ones who changed it. What was once special is now ordinary. Nadia, I am sorry. I am sorry for being jealous. You deserved all of your wings.”

We fall and we get up, and perhaps we fall again. Each of these experiences can teach us more about ourselves. You learn a little and then put it in to practice. There is always more for you to learn, but after a while, you notice that what you are practicing no longer works. That’s the blessing. It does not allow you to stagnate. It forces you to grow, and grow some more. In order to grow, we must work and continue to work. It is the work we must do on ourselves in order to experience our greatness that makes it so challenging.

Nadia walked back in to the arena, took off her jacket and said, “I will compete.” Bela stared at her and said, “I can’t let you do that.” “What do we need to win?” Nadia asked. The response was, “9.9.” Nadia stared at Bela and said, “I understand now. I can do it on my own.”

Nadia walked with confidence over to the balance beam. The crowd looked on with excitement at her on the gymnasium floor as her name was announced over the loud speaker. She stared over the balance beam. This was a place she had been before. This is where she began, yet this time it was different after all of the years of trials, glories, defeats and struggles. This time, Nadia stood staring over the balance beam with a confidence that came from within her, a confidence that was not based on the beliefs of others.

Nadia believed she could do this routine magnificently because she was doing it. She performed her routine on the balance beam with a badly injured wrist. The judges and spectators watched silently, remembering the last time they had witnessed this performance. Her movements were beautiful. Her presence was magnificent.

Champions are champions because they have within them the ability to realize their inherent talents. The greatest blessing one can have is the realization that it is not a circumstance, company, role or another person that helps to develop a talent. It is the realization that the talent was, is and and always will be within you.

Nadia completed her final somersaults and landed with her two feet planted firmly on the ground. Her head was held down at first. Slowly she lifted her torso, then her head and then fully extended her arms towards the sky while staring with intensity into the layers of spectators.

The judges announced the score “9.95.” They won the championship.

“And in the end of all of our exploring, will be to arrive where we started, and know the place for the first time.” – T.S Elliot

References:

Robert Cappuccio

Natania Goldberg

Forwarded By, Natalie Pyles

Fitness & Nutrition Expert, Author, Speaker

Call Me For Your FREE Motivational Coaching Session, Nutritional Consultation, And Personal Training Analysis 1-800-681-9894 Or Visit WWW.MYFITNESSELEMENTS.COM For Your FREE Report...

“Do you think it’s possible for a little girl to fly?”

" How Halloween Can Kill Your Diet!"

"How You Can Achieve Results By Implementing My "Total Body PUMP-kin Workout" Guaranteed!!

"As Halloween season is ominously looming around the corner, the time is now for a big-time reality check: pumpkin season is REALLY when the holiday weight gain starts! While the month of December is typically blamed for holiday weight gain, the fact remains that the pounds actually start to get packed on in late October. The amount of eats and treats that people consume is alarming. One of the main problems is the smaller “snack sizes” that the candy manufacturers have made available. Eating several “mini” chocolate bars is something people see as “ok“ because of their smaller size. In other words, it becomes a lot easier to convince yourself to indulge in these gut-swelling goodies and then you end up eating even more than before!

Well my rant aside, let’s focus on what we can control. Use the following three figure-saving tips that we have used with great success with our own clients for keeping the pounds off while still allowing for the occasional indulgence this trick or treat season:

1) Workout with Pumpkins:

Engage in some amazingly fun and effective seasonal fat loss workouts involving only your body weight and you guessed it… a pumpkin! This orange fruit can be used just like a medicine ball except for the smashing or throwing aspect, unless that’s your goal! Make your very own four-minute total body pumpkin fat loss workout, using the provided template below (the options are endless):

Exercise#1- Double-Leg Lower Body: Pumpkin Squats @ 20 s max reps, 10 s rest and transition

Exercise#2- Upper Body Push: Pumpkin Push-ups @ 20 s max reps, 10 s rest and transition

Exercise#3- Single-Leg Lower Body: Pumpkin Lunges @ 20 s max reps, 10 s rest and transition

Exercise#4- Upper Body Push: Pumpkin Bent-Over Rows @ 20 s max reps, 10 s rest and transition

- Perform this 2-minute circuit 2x for 4 total minutes

These high-intensity, metabolism-boosting circuit interval training workouts only take four minutes to complete and will have you burning tons of calories during the workouts AND even more calories while you’re resting... or having those naughty Halloween treats!

2) Make Healthier Halloween Recipes:

Think outside of the box when it comes to preparing Halloween snacks. One great strategy is to use fruit as a main component in your baked goods. The most popular fruit of the fall, the Pumpkin, is a health food in disguise. Loaded with beta-carotene and packing 7 grams of fiber in just one cup, adding this to any treat immediately improves it's health profile. For example, culinary queen Naomi Nazario makes a fall-time classic, Pumpkin Pie, into a much more figure-friendly option. In her "Guilt-Free Pumpkin Pie" Nazario substitutes the loads of sugar with splenda and replaces high-fat condensed milk with only half the amount of low-fat or fat free condensed milk. Simple changes like this eliminate the high-sugar, high-fat combination that is responsible for the major weight gain around the holidays.

3) Use Common Sense:

- Only buy enough candy so that you expect to run out before the evening is over. It’s crucial to weight loss success to not have “trigger” foods lying around – the temptation is often too great.

- Allow yourself just one piece of candy in the morning and then one at night. Skip any desserts
that you would normally eat after dinner. Also, be sure to increase your exercise activity by thirty minutes on every day that you eat your two pieces of candy. This will counteract the increase in calories that you are consuming.

- Furthermore, if you indulge a bit too much it’s important to forgive yourself and move on. Dwelling on the past will not help your success.

We must break out of the frustrating emotional eating patterns that sabotage our fat loss efforts during the holidays. Our brains are wired to crave the sugar-laded treats that typify the Halloween season. So, instead of using Halloween as a reason to justify eating a bunch of junk food we spin the seasonal event to spice up our boot camp workouts by using pumpkin exercises and making healthy pumpkin pecan shakes. Halloween thus becomes a fat loss tool for us, an approach that is key to adopting a healthy lifestyle for long-term weight loss success.