3 Top Secret Reasons Why You have not confronted Your true Health and Fitness Potential

How to Resolve Unfinished Business by Mastering your Weight loss Fears and Doubts

First lets start with going over all the what I call Unfinished business in your life this is a term I will be referring to often in this article. By unfinished business I mean all the messes you havn't dealt with. You may be struggling with legal, financial, relationship, organizational, health, physical fitness balance, weight loss, or career messes just to name a few. When you allow these to build up in your life, they can overwhelm you. The reason many people won't deal with this unfinished business is fear. Fear breeds doubt and , and doubt leads to a loss of confidence. It's a vicious cycle. If you leave these constant building blocks in you life and unresolved, a downward spiral begins and is soon gaining momentum. Suddenly life is out of control. This excess baggage is dead weight around your neck. It can bring you to a standstill and this my friends is not fun at all I have been there and choose never to go back.

The result is a tremendous drain on your energy. Some people have accumulated so much unfinished business over the years, it feels like they're pulling an elephant along behind them. There are three ways to handle this so lets get started:

1. You can play the denial and blame game.

Some people pretend it's not really happening. For example, a man worrying about his debt-load refuses to look at the real numbers in hope that they will somehow disappear. Rather than change bad habits, such as spending more than he makes, he finds it easier to live in fantasy world. Denial usually results in major consequences of the variety you won't like. Let us also examine this from a health point of view you continually eat fast food loaded in hidden fats and excess calories day in day out for days, weeks, months, years and then comes heart disease, obesity, diabetes, low back pain, knee problems, insomnia, and the list goes on my friends. This is real and you need to be truthful to yourself and the realities of what happens of years of abusing your health.

2. You can go into limbo the choice is yours.

Life sort of stops and you tread water. You don't fall back, but you don't make any progress either. It's frustrating, and of course the unfinished business is still there waiting to be dealt with later. Being in limbo keeps you stuck. I see this all the time and I know living a life full of constant struggles and no action is not the way to overcome your fears and doubts.

3. You can confront the Issue Head On and Never Look back.

This seems like the obvious course of action, yet so many people choose the previous two options. Why? We usually don't like confrontation-it's uncomfortable and there's and there's a certain amount of risk involved. Sometimes it can be painful, and may not work out the way you wanted it to. Here's a phrase that will help you: Step into your fear.

I hope this article will help you in your life and take the steps necessary towards your health and fitness achievment. Your road to freedom can be yours with these helpful tips, learn to be happy, visualize your dreams, learn to forgive others and yourself, keep a healthy peace of mind and stay focused on the big picture, and lastly prosperity can be yours my friends. Have a healthy and happy day!

By, Natalie pyles

Health and Fitness Expert, Author, and NSA Speaker

Top 6 Healthy Habit Chefs for your Formula 4 Fitfood Success

Q & A's from your Top Healthy Chefs

What would you say are the most perfect healthy foods and your simplest healthy meal?

Chef Cary Neff, author of The New York Times best-selling cookbook Conscious Cuisine (Sourcebooks, 2005): Miso Soup with tofu, wakame and julienne vegetables. Its high temperature forces the diner to slow down, to enjoy, to take notice of the nutritious sea vegetables and the interesting contrasting textures. It's super simple to make and a wonderful example of healthfulness and mindful eating. The simplest healthy meal is chicken soup. Just make a quick and easy stock from bone-in, skinless chicken breasts, fresh or frozen vegetables, vegetable stock or filtered water, fresh herbs and brown rice.

How do you create your healthy recipes?

Norene Gilletz, chef and author of Norene's Healthy Kitchen (Whitecap Books, 2007) (www.gourmania.com): I start with recipes that are family favorites, then use simple techniques to modify them and make them healthier.

When baking, I use fruit purees, such as applesauce or pureed prunes, to replace part of the fat. I replace part or all of the flour with whole-wheat flour, finely ground rolled oats or ground almonds. Sometimes I add wheat germ or flaxseed. I use canola oil or soft tub margarine in my baked goods rather than butter. I try to incorporate fruit into many of my desserts. And I love chocolate, but I keep portions small, saving the chocolates for a special treat. (You know that chocolate comes from the cocoa bean -- and everyone knows that beans are good for you!)

In cooking, I use small amounts of olive oil, nonstick cookware and nonstick spray. I add lots of vegetables and some lean protein to my pasta, rice (brown or basmati) or whole-grain dishes to add fiber, flavor and volume. I also like to use fresh herbs whenever possible. And I make lots of hearty fiber-filled soups with lentils or beans and barley, plus lots of veggies. Fiber makes you feel full, and soup is a terrific way to help control hunger.


Chef Billy Strynkowski, executive chef for Cooking Light magazine: Sauces are a great way to liven up even the blandest of meals. I always keep a supply of flavored mustards, flavored vinegars, fresh herbs and fresh citrus (oranges, lemons, limes, grapefruits -- for the zest, pulp and juice). Add those to any base, and you've made a restaurant-worthy glaze.

What's the simplest healthy meal you know how to prepare?

Chef Dean Rucker, executive chef of the Golden Door spa and author of Golden Door Cooks at Home (Random House, 2009): Vegetable fried rice. I do it at home all the time for a quick meal. All you need are garlic, ginger, scallions, mushrooms, shredded cabbage, one or two egg whites, a few cups of leftover steamed rice, low-sodium soy sauce and a hot sauté pan with a few teaspoons of grape seed or peanut oil. In 10 minutes or less, you're eating. You can also add whatever vegetables or lean meat you may have on hand.

What are some time-saving strategies for getting healthy fresh foods on the table quickly?

Robin Miller (www.Robin-Miller.com) is host of Food Network's, Quick Fix Meals, and author of the best-selling cookbook Quick Fix Meals (Taunton, 2007): As a mom of a very busy family, I know how challenging it is to fit a family dinner into a jam-packed, busy schedule. I want to serve something that is well-balanced and nutritious, but I also want to make something that can be ready in no time. The following time-saving tips have really helped me get food on the table super fast and avoid the 6 o'clock dinnertime scramble:

Quick Fix Stash: You can assemble a home-cooked meal in just minutes if you plan ahead and have your own "quick fix stash" of stored food. I like stocking up on items like bottled sauces, frozen chopped vegetables and fruits and precooked, recipe-ready protein, all of which will help to dramatically cut down on prep time.

Bank a Batch: Keeping extra meals in your freezer or refrigerator "bank" to withdraw as necessary is a simple solution for even the busiest of days. When I make a dish, I cook double the required servings and stash the rest in my freezer or fridge for another day. That way, when I'm starved for time and my boys are just starved, I can pull out a dinner from my stash, pop it in the microwave and have a delicious dish on the table in minutes.

Prep Your Produce: I always prepare for a busy week by chopping and prepping my produce on the weekends. I chop onions, carrots, bell peppers and celery for salads, soups and stews, and I cut up pears, apples, oranges and grapes for a healthy fruit side salad to serve with dinner. Chopping and prepping produce up to four days in advance and throwing it in the fridge is a simple step that's a serious time-saver.

Are there tricks to cooking healthfully?

Pam Anderson, chef and author of The Perfect Recipe for Losing Weight and Eating Great (Houghton Mifflin Harcourt, 2008): Use evaporated and 2 percent evaporated milk in place of heavy cream. Instead of butter, whisk a little cornstarch dissolved in water into pan sauces to give them body. Substitute one egg and 1/4 cup of liquid egg whites for two whole eggs in omelets and crustless quiches. Drizzle or sprinkle sweeteners over foods rather than stirring them in. (They taste sweeter that way, so you can get away with using less.)

Enjoy Your Healthy Chef Tips!

Your Friend In Health & Fitness,

Natalie Pyles

New E-mail CourseThe 9 Great Lies of Weight Loss and Fat Loss Lesson 1 http://the9greatliesofweightloss.blogspot.com/ Enjoy!

New Born to Be Fit Challenge!

SECRET TRUTH ABOUT DIETS

BORN TO BE FIT CONTEST

Fitness Elements Reveals Real Truths about Diets

Supercharge Your Metabolism And Burn Fat Even While You Sleep!

“The Champions of Fitness Elements 'The Born to be Fit Challenge' Reveal The Exact Weight Loss Program They Used to Lose 12-15 Pounds Every 30 Days!”


Take 4 minutes to read this page, it can change your life.


For the first time ever, Melissa and Howard Wolfley (The Weight Loss Successes) are publicly revealing the secrets of their "Fast Action Metabolism (FAM)™" fat burning system which allowed them to skyrocket past the competition and win The Born to be Fit Challenge, Season 1!




Tuesday, 1:03 p.m.

From the desk of: Natalie Pyles/ CEO Fitness Elements





Dear Weight Loss Hopeful,



If you've already tried every diet and workout program you've ever seen only to be frustrated and disgusted when all the weight and more lands back on your body, then it's time to learn how ordinary people, just like you, really lose weight and keep it off permanently.



We know what it's like when you see your initial success go down hill. It makes you want to quit. It makes you feel bad about the way you look and it makes you feel unattractive.

Take it from us, that is no way to go through life. You have to make a change that will truly change your life for the better... for yourself and for your family.

Taking that first step is always the most difficult but I am a living proof that you can do it,and so are many like Melissa and Howard clients of Fitness Elements regardless of your personal situation.

It doesn’t matter what your current weight issues or struggles are. Some may be minor, others may be life threatening. You may need to lose 100 pounds or an extra 10 pounds but, regardless of your situation, the solution is the same - "The Fast Action Metabolism (FAM)™ Fat Burning System.”



It’s true.



In fact, thousands of people have cut back on their calories and increased their exercise regimen. But the truth is, it’s virtually impossible to keep that up for 10, 15 or 20 years without a proven plan.




We'll Show You The Healthy System For Losing 10 to 15 Pounds A Month With Just a Few Simple Tweaks to Your Diet and Daily Activities!



You see, losing weight is difficult and you know that. You’ve probably spent a lot of time, money and effort using techniques that are out of date and completely ineffective. Have you tried any of these “weight loss solutions?"



Here is a list of diets that Did Not Work For Any of Us or Fitness Elements Clients over the Years:



Ø No Carb Diet

Ø All Liquid Diet

Ø Zone Diet

Ø Vegan or Vegetarian Diets

Ø Jenny Craig

Ø South Beach Diet

Ø Acai Berry Diet Pills

Ø Pill and Over the Counter Supplements

Ø Weight Watchers

Ø 3 Day Diet

Ø Lemonade Diet

Ø Slim-Fast




Any luck with those? Of course not, they are expensive, ineffective and in some cases just scams. You may have lost some weight quickly, but then you hit a plateau and the weight came back just as quickly as it came off.



And every time you try to lose weight in ineffective ways you are left with pain, anger, frustration, and other mentally draining and unhealthy negative effects.



Believe us, we know. We tried it all and nothing worked. We wasted thousands of dollars on what we thought were weight loss solutions. But at the end of the day it's not about money, it's about how we feel about ourselves.



It's about how we feel when we walk into a room.



It's about how we feel when we put on a pair of jeans that fit a few short weeks ago but we can no longer get into.



It's about the confidence we have to strive in our lives, not just from a health perspective but a social, psychological and emotional well being that allows us to feel great, have a ton of energy and pursue dreams we never thought possible when we were overweight.





Carrying Extra Weight Is Embarrassing, Frustrating and Difficult to find a Solution For.



Isn't it Time You Learned The Real Truth About Diets?



Let’s be frank, being fat sucks. We would go to the beach and never, ever dream of taking off our shirt. We remember hearing people at restaurants discuss how “fat and gross” we were. And that did nothing in terms of motivation. In fact, it made us eat more and gain more weight.



There was a period—a long one—when we didn’t have control over our lives. We could not control our eating habits. We fell into a routine of eating, feeling depressed about our situation, feeling sorry for ourselves, and finally blaming others. We were wrong in every step of the weight loss process.





That Was Before We Discovered The "5 Common Myths That Are Preventing You From Losing Weight"



You’ve probably either heard of them or actually bought into them yourself. These terribly counter-productive myths are:



MYTH #1 – Low Calorie Diets Work



The Truth: You can't lose weight by starving yourself because your metabolism will detect that you are starving and adjust itself by burning fewer calories. Prolonged low calorie diets will cause your body to hold on to fat energy for survival instead of burning off the fat. Needless to say, this really kills your metabolic rate.



Plus, if you eat less calories, you will end up battling hunger throughout the day. You may be able to keep it up for a week or two, but soon you will lose control and binge, setting you back to square one.



MYTH #2 – Low Fat Diets Work



The Truth: Studies show that people buying expensive “low fat” foods end up eating much more of that food because they believe it’s low fat. But in reality, you will gain more weight because you lose control. Many people think “It’s low fat, I can have a couple more!”



Low fat diets are also not recommended because there are some fats that you actually need to eat and are essential for healthy weight loss.



MYTH #3 – Low Carb Diets Work



The Truth: Low carb diets make you feel miserable because your body needs a certain amount of carbs for energy. You end up feeling drained and unable to sustain your normal activity level. Plus, low carb diets are not balanced and are therefore unhealthy long term.



MYTH #4 – Expensive Popular Diet Programs Work



The Truth: Studies show that even programs like Weight Watchers™ have a 97% recidivism rate. That means that once their members lose weight, they revert back to their old habits again and ultimately regain the weight. The classic yo-yo diet.



You have to pay to be involved and the process is extremely slow. Many people only see a 2-3 pound weight loss per month! That rate will zap your enthusiasm, motivation, and commitment and lead to gaining the weight back faster than you lost it.



MYTH #5 – You Should Stick With The Same Exercise Routine Each Month



The Truth: If you do the same exercise routine each month (such as walking to work), eventually your body will adjust and your results will gradually diminish. Many people refer to this as a plateau or "hitting the wall." To keep getting fantastic results, you need to alternate your routine after a certain period of time.





Now That You Know What Doesn't Work,

Let Us Show You What Does...



The Real Truth About Diets - Revealed!



Have you ever wondered how some "lucky" people can eat just about anything and never put on any weight? Wouldn't you like to be able to do that yourself?



The key to losing weight in not eating foods you don’t like, spending countless hours in the gym or starving yourself. That simply leaves you miserable.



The secret to losing weight is to increase your metabolism in an effective way that will allow you to continue losing weight even while you rest!

Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. This continual work by the body makes up about 60-70% of the calories we use ("burn" or expend) throughout the day. By strategically speeding up your BMR, you will burn about 2/3 more calories than you would with today's popular diet plans. Our program will show you how.




How Is "The Fast Action Metabolism (FAM)™ Fat Burning System Different?



Let's Compare:



Popular Dead End Dieting


RAM™ Fat Burning System

Dramatically reduces your metabolism through week after week of constant calorie restriction.


Strategically increases your metabolism and ignites your "fat burning furnace" to burn more fat all day long.

Works against your body's calorie management defenses.


Works with your body to burn more calories.

Causes the breakdown of your muscle tissues and unproductive muscle loss.


Promotes calorie burning muscle toning leading to permanent fat loss.

Drains your energy and vitality every day.


Creates greater energy and improved vitality.

Requires you to eat less.


Requires that you eat more (5-6 times per day).

Results in unsustainable weight loss that quickly comes back as soon as you go back to eating normal again.


Results in long term fat loss and an increased metabolic rate.

Frustrating and miserable.


Motivating and enjoyable.

Typically does not work for the average person.


Guaranteed to work well for the average person.





Our proven Fast Action Metabolism (FAM)™ fat loss system will teach you simple tweaks to your diet and daily activities that will help you supercharge your metabolism and burn more fat all day long!



This amazing weight loss system spearheaded our win on The Biggest Loser, Season 4 and allowed us to keep the weight off years later. It’s been so successful that we've been featured on:





The Fast Action Metabolism™ Program Has Helped An Amazing Number of People… & Now It Can Help You, Too!






Imagine using a weight loss program that allows you to eat more than three times per day. A program that was designed for average people, just like us. We aren’t great athletes; we don’t have a super human will power. We love to enjoy food and aren’t thrilled with working out as you probably saw on The Born to be Fit Challenge, Season 1!



Fast Action Metabolism™ doesn’t focus on eating less, in fact, you have to eat more! By eating more, you are going to keep your metabolism at peak performance allowing you to burn fat while you sleep!



You are going to lose fat quickly, easily, and in a health way. There is no depriving yourself of foods you love, no overly strenuous workouts that make you feel sick and cause you to lose motivation (we HATE working out too!), and the incredible results you see with the Fast Action Metabolism™ System are completely permanent and long term.



It's simply a proven and effective program that will have you losing weight quickly - we guarantee it! You will:



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Lose Weight Quickly – Up To 15 Pounds per Month!
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Achieve Permanent Results – No more Yo-Yo Diets!
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Super-Charge your Metabolism allowing you to Burn Fat Even While You Sleep!



Our Solution Works. The proof was on full display when on national television we stood as the winners of the Born to be Fit , Season 1!



Finally, the last proven weight loss solution is here. You will never need another diet again!



The Fast Action Metabolism™ System is THE Proven Solution!



Finally there is weight loss program that is proven to work. You’ve probably seen it on national television.



There is no better proof that Fast Action Metabolism™ works, you saw an amazing transformation with us in real life as it was happening.



We lost over 120 pounds each in only 8 months (over 15 LBS Per Month)! And in less than a year and we had the bodies we always wanted.




The Fast Action Metabolism™ system changed our lives forever. It’s a solution that will enable you to:



· Lose weight quickly and healthy

· Burn more fat even while you sleep

· Speed up your metabolism naturally

· Get rid of stubborn belly fat, cellulite, and excess flab

· Lose up to 15 lbs a month from simple tweaks to your diet and activities

· Look and feel so amazing that friends can't help but notice and compliment you

· Eat more often and actually increase your metabolism

· Still enjoy delicious meals by finding healthy alternatives





Eliminate Problems That Control Your Life Like:

*

Health concerns - diabetes, cancer, heart disease, stroke, heart attack…
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Getting fat and noticeably unattractive.
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Low self esteem and confidence.
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Being unattractive to your spouse resulting in divorce or even worse, infidelity.
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Public ridicule, people calling you fat behind your back.
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Depression, anxiety and mental health issues.
*

Not taking part in your favorite activities because of your weight.



Using the Fast Action Metabolism™ System is Your Chance to Completely Bypass Any Frustrating Trial & Error Learning Stage That May Exist With Weight Loss & Put Yourself Directly on the Fast Track to Success!



The Truth is, when we signed up and we were accepted for The Born to be Fit Challenge, we didn’t really understand what it took to lose 240 pounds in only 8 months. And once we did, we we're concerned that we would gain it back.



But the Fast Action Metabolism™ System was exactly what we needed to continue to lose weight throughout the years and to keep it off after the challenge ended. It’s been years since we were the winners of The Born to be Fit Challenge. And we have continued to keep all the weight off and continue to lose weight at an incredible rate.



But learning how to lose weight, how to tweak our lifestyle and how to keep the weight off was a time consuming process. You don’t have to go through what we did.



This is your chance to quickly and easily learn how to:

*

Lose weight quickly and healthy – Don’t risk using unproven fad diets that at worse can harm your health permanently.

*

Burn more fat even while you sleep – Metabolism is key, learn how to super charge it so you can lose weight while sleeping, reading, watching TV or even eating!

*

Speed up your metabolism naturally – There are many dangerous pills on the market that we’ve seen be ripped from the shelves after the deaths of people using them to increase their metabolism. We will teach you how to do it naturally!

*

Learn the insider secrets to permanent fat loss – Have you lost weight only to gain it back? Following the Fast Action Metabolism™ system will prevent that from happening again!

*

Lose 15 lbs a month from simple tweaks to your diet and activities – You don’t have to drastically change your lifestyle.

*

Look great, feel great - your friends will notice and compliment you. You will love hitting the beach on vacation and not hesitating to show off your swimsuit.

*

Eat more than 3 times per day to increase your metabolism – Yes EAT MORE!

*

Enjoy good foods by finding healthy alternatives

*

And much more



Take A Look At What You Can Expect When You Gain Access To The Fast Action Metabolism™ Program



We designed this process to be easy, simple to use and for the average person. If you have seen us or heard of The Born to be Fit Challenge, Season 1, you quickly realized we are just like you. We don’t have super natural athletic talents, we are not motivated to spend hours in the gym and we had NO idea what it took to lose the weight and get healthy.



We set out to destroy the myths of weight loss and create a solution everyone can use. The process is simple and easy to use:

1.

Get educated – You have to learn what works and what doesn’t. We'll teach you what really worked for us to lose up to 15 pounds every 30 days.
2.

Follow the plan – We'll give you the exact plan that helped us lose a combined 240 pounds in just 8 months. You saw what we looked like, so it doesn’t matter where you find yourself, this plan will fit into your schedule.
3.

Stay motivated – Motivation is always an issue. You may be motivated today but not tomorrow. When you learn from three to the most unhealthy people that completely transformed their lives, you will realize that you can do it too. That’s motivation.

Those who do learn the truth about weight loss, the plan, and what it takes including a much better understanding of themselves, will be successful. And this increased understanding will lead to greater success and a much more enjoyable life.

*

You will now walk into that social event with confidence!

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You will not be afraid to approach someone you are interested in for fear of your appearance!

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You will now enjoy a better relationship with your significant other!

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You will actually enjoy going to the beach or laying by the pool without all those insecurities you are battling right now!

We are living proof that losing weight will change your life. You will be amazed at your newfound confidence, self esteem, ability to do what you want and the ability to overcome anything in your life.





So What Are You Waiting For?



Call in Now & We Are Going To Offer An Incredible Bonus That You Will Not Believe!



At this moment, you have the chance to change your life. It’s all available in front of you. Are you going to take that first step. When you order today you will gain instant access to our private customer-only website to receive:



The Fast Action Metabolism (FAM)™

Platinum Weight Loss Program

Phones are ready and open for Q & A's today! 480-212-1947 or email fitnesselementsassociates@yahoo.com
or www.myfitnesselements.com or fax request to 623-399-4199

Are You tipping the Scale?

BLAST THE BELLY OFF!

Lose Your Gut in 8 Weeks With The Ultimate Weight-Loss Solution

Lose Weight Like
CSI's A.J. Buckley

Like thousands of other guys this spring, the television actor is looking to lose a few pounds and firm up his core for beach season. Watch the video for a humorous, behind-the-scenes look at his challenge.

Speaking of Challenge, check out the five guys taking the Belly Off! Challenge, who have now lost a total of more than 60 pounds in 6 weeks on the diet-and-exercise program. Want similar results?

P.S. When You are ready to get Serious Results from a real Exercise and Eating program then Fitness Elements is Your one stop Solution!

P.S.S. Fitness Elements Guarantees 2-3 pounds per week and 1% Body Fat-loss per Week Guaranteed call today to get Your FREE Fit test, Flexibility analysis, and Metabolic testing value of $249.00 480-212-1947 or email fitnesselementsassociates@yahoo.com

New Fitness Elements Success Story Fitness For Seniors!

Mondays, Wednesdays, and Fridays with Howard Wolfley

What can I say I love Howard Wolfley he is such s great guy. We have been working together for some time and he has conquered and overcome some great challenges with his life. Here is his story...

Starting Weight 238 - Now 166

Starting Waist - 44- Now 38

WoW Howard Your Awesome my Friend!

Love Ya,

Natalie

Do you think All Sugars Are the same?

All Sugars Aren't the Same: Glucose Is Better, Study Says

Think that all sugars are the same? They may all taste sweet to the tongue, but it turns out your body can tell the difference between glucose, fructose and sucrose, and that one of these sugars is worse for your health than the others.

In the first detailed analysis comparing how our systems respond to glucose (which is made when the body breaks down starches such as carbohydrates) and fructose, (the type of sugar found naturally in fruits), researchers at the University of California Davis report in the Journal of Clinical Investigation that consuming too much fructose can actually put you at greater risk of developing heart disease and diabetes than ingesting similar amounts of glucose. In the study, 32 overweight or obese men and women were randomly assigned to drink 25% of their daily energy requirements in either fructose- or glucose-sweetened drinks. The researchers took pains to eliminate as many intruding factors as possible by asking the volunteers to commit to a 12-week program; for the first and last two weeks of the study, each subject lived at UCD's Clinical and Translational Science Center, where they underwent rigorous blood tests to determine their insulin and lipid levels, among other metabolic measures. (Take a quiz on eating smart.)

Both groups gained similar amounts of weight by the end of the 12 weeks, but only the people drinking fructose-sweetened beverages with each meal showed signs of unhealthy changes in their liver function and fat deposits. In this group, the liver churned out more fat, while the subjects consuming similar amounts of glucose-sweetened drinks showed no such change. The fructose-drinking volunteers also were not as sensitive to insulin, the hormone released by the pancreas to capture and break down glucose in the blood and store it as fat. Insulin insensitivity is one of the first signs of diabetes. These subjects also gained more visceral fat, the dangerous kind that embeds itself between tissues in organs such as the heart and liver and secretes hormones and other chemicals that throw off the body's normal metabolism, setting the stage for atherosclerosis and heart attack. "This suggests that in the same way that not all fats are the same, not all dietary carbohydrates are the same either," says Peter Havel, professor of nutrition at the University of California Davis and lead author of the study.

But don't expect to be able to exercise your new sugar-smarts at the grocery store quite yet. Most of the sugar we encounter in products and in restaurants isn't glucose, but rather high fructose corn syrup or sucrose, each a combination of glucose and fructose (sucrose is an even 50-50 split between the two, while high fructose corn syrup comes in either 55%-45% fructose-glucose or 42%-58% pairings). It's difficult to find anything that's mostly glucose, which means our sweeteners are setting us up for weight gain, and more insidiously, metabolic changes that can make us more prone to heart disease and diabetes.

Dr. Walter Willett, chair of the department of nutrition at the Harvard School of Public Health, notes that studies have shown that long-term consumption of sugared drinks can double the risk of diabetes, with half of that risk due to the excess weight brought on by the calories, and the other half due to the beverages' high sugar content — mostly fructose. "This study provides the best argument yet that we should either decide to consume less sugar-sweetened beverages in general, or that we should conduct more research into the possibility of using other sweeteners that may be more glucose-based," says Matthias Tschoep, an obesity researcher at the Obesity Research Center in the University of Cincinnati, and author of a commentary accompanying the study. "It's an unbelievable piece of work." (See the top 10 scientific discoveries of 2008.)

If that's the case, then why the glut of blended sugars rather than pure glucose in our foods today? Glucose isn't as sweet as fructose, and because our collective sweet teeth have become accustomed to a certain level of sweetness, anything less might be unsatisfying. "The proportion of fructose in food probably hasn't increased that much, since high fructose corn syrup simply replaced sucrose in many cases," says Havel. "But people are also simply consuming more sugar in their diet." In fact, if you think that the study subjects drank way more sweetened beverages (25% of their daily energy requirements came from the sugar in their drinks) in this study than the average American, you might want to consider this: according to recent data from an annual government survey, Americans on average wash down 16% of their daily energy needs with sugared drinks — not that far off the 25% threshold set by Havel in the study.

Willett, for one, isn't convinced that glucose-based sweeteners are an attractive option for soda makers. "I don't think any beverage company out there is considering putting pure glucose into their product," he says. "It doesn't have the same level of sweetness."

Instead, he is advocating a drastic change in the sugar content of sodas. His Department of Nutrition is urging manufacturers to produce a line of beverages containing only 1 gm of sugar per ounce, a 70% reduction in sugar content. It's all part of a campaign to re-train the American sweet tooth. "If children grow up with everything tasting super sweet, then it's hard for them to appreciate he gentle sweetness of a fresh carrot or an apple," he says. "Part of this is deconditioning palates to a much more natural level of sweetness." That certainly won't be easy, but it will surely be worth it. We could have our sugar and stay healthy too.

The original version of this story misidentified the body's insulin-producing organ. It is the pancreas, not the liver. The story also misstated that high-fructose corn syrup is cheaper than glucose. It is not, but it is cheaper than sucrose.

References: CNN.com and Time News

Forwarded by, Natalie Pyles

P.S. Call me for your FREE Nutritional Consultation and I will tell you which sugars to eat 480-212-1947 or fax request 623-399-4199

Fitness Elements & Associates Fit Food Cop Transformation Program Offers 2-3 Pounds per week and 1% Body-fat loss per week Results Guarantee

For Further For Immediate Release
Information Contact:
Natalie Pyles, President, Fitness Elements & Associates
Direct phone: 480-212-1947
Email:fitnesselementsassociates@yahoo.com

Fitness Elements & Associates Fit Food Cop Transformation Program Offers 2-3 Pounds per week and 1% Body-fat loss per week Results Guarantee

Scottsdale, AZ and surrounding areas. President of Fitness Elements & Associates, Natalie Pyles, announces April 27th, 2009 launch of Fit Food Cop Transformation Program in Scottsdale and Phoenix AZ residents with a bold Guarantee 2-3 pounds per week and 1% body-fat loss per week Results and Guarantee: if the participant does not achieve his or her predetermined weight loss or fitness goals within 12 weeks a 100% refund will be issued.

"What most people want is a weight loss and fitness solution that finally works for them," explains Natalie Pyles, a certified Fitness professional, Licensed Nutritionist, and Licensed Wellness Coach with 17 years of experience and expertise in the Phoenix and Scottsdale area. " Three essential components are necessary to obtain the desired results:

1. The correct exercise mix: cardiovascular exercise to burn calories during the session, and lean muscle-building strength training to increase the individual's metabolism, thereby burning calories at a higher rate throughout the day.

2. The correct nutritional mix: traditional dieting causes the body's metabolism to slow dramatically to conserve fuel for energy. It's unhealthy and generally result's in a 'bounce-back' or 'yo-yo' effect. Eating correctly means fueling your body throughout the dya with a variety of healthy foods. This keeps the body's metabolism burning calories at a higher rate. It's counterintuitive, but it's time-tested , scientific fact.

3. The correct information, motivation, and emotional support: people need the right information, guidance, and a little - or sometimes a lot - of external motivation and support to achieve their weight-loss and fitness goals. The Personal trainer, Nutritionist, and Wellness Coach provides the information, listening, and motivation, and the other participants provide the emotional support."

Fitness Elements & Associates Fit Food Cop Transformation Program recruits agree they will adhere to specific nutritional guidlines and attend each session time slot for them on a Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday time slot for a twelve-week period . In return, Ms. Pyles guarantees each participant will achieve his or her predetermined weight loss and fitness goals. Ms. Pyles can be reached for more information at 480-212-1947.

" We sit down with the new recruit, honestly assess their current health situation and create a mutually agreed upon aggressive, yet achievable goals. At the end of the twelve-week period, if the recruit has not met or exceeded his or her goals, we will unconditionally refund every penny of their investment. This guarantee is stipulated in writing and is a binding contract," says Natalie Pyles.

" No other fitness and weight loss program I'm aware of offers such an iron-clad guarantee of results. Believe me, if I wasn't confident this system works, I certainly wouldn't offer a money-back guarantee. People are sick of the hype and misinformation surrounding the weight loss and fitness industry. All they want is something that will finally give them the results they deserve. We guarantee the Fitness Elements & Associates Fit Food Cop Transformation P Program is a no-nonsense, practical for anyone and will fulfill on the promise regardless of the individual's fitness level or age. It's fun, very social and gives people an opportunity to jump-start their day with a positive personal victory, " explains Ms. Pyles.

Note to Editor : Natalie Pyles is available for candid and informative interviews on health and fitness.

Memo For You

From: Dr. Natalie Pyles D.D.S. (Doctor of Discount Designer Sweat)
Date: Thursday 10:27 am

"Why In the Heck Is Natalie Pyles Sending You an X-Ray To Celebrate Fitness Elements 16th year of Experience and Expertise Anniversary?"

Dear Valued Customer, Client, Champions, & Friends,

Right about now you've probably settled into your day, and after going through your e-mails are asking yourself the above question. Quite frankly, I'd be asking myself the same question if I received this unusual package by e-mail.

The Answer Is Simple!

You see we are celebrating our 16th Anniversary of Experience, Expertise, and providing the men and women in Phoenix and surrounding areas the finest quality and value of Fitness, and Weight-loss services. But, we also just made the Biggest Change in our history, and I had to send you something very special to attract your attention in order to share my news.

Here is the change I know your really going to like. We decided to take all the worry out of making sure that you Absolutely get the best Everyday Low prices on your Health and Fitness purchases, so we have lowered all our prices on just about everything when it comes to your Health, Fitness, Wellness, and Nutritional products and services.

Plus, to prove it we'll back it up with our "new" Triple Your Money Back Guarantee! You read it right. We are putting our money where our mouth is. If you see the same services or products you purchased within the next 14 days , sold elswhere for less , we'll refund you 3 time the difference.

But,The News Just Got A Lot Better For You!

I would be crazy if I didn't recognize customers, clients, champions, and friends like you who helped me become "Phoenix's Best" Fitness and Weight-loss Solution Company. So, since we are celebrating our anniversary, I have two very special gifts for you.

Simply call or bring with you the enclosed prescription before Sunday, April 26th and you can redeem it for:

1. A FREE $116.00 1 Hour Nutritional Consultation and Bundle of Jump Start Starter Kit Organic Nutritional Supplements
2. Plus you'll also receive an Additional 16.09% OFF your entire Personal training, Nutritional Counseling, and Wellness Coaching purchase.

This is just our way of introducing you to our new "Lowest Price in Phoenix and surrounding areas" policy and to "Thank You" for being one of our best clients and friends.

Very Sincerely and Gratefully Yours,

Natalie Pyles



P.S. #1: Don't forget to bring with you or e-mail the enclosed prescription so you can redeem it for your Free Gift and Additional 16.09
% Discount before April 26th.

P.S. #2: You'd better believe we are going to make sure that we sell for the lowest price in town or we would go broke with a Triple Your Money Back GUARANTEE.

P.S. # 3: You probably guessed it by now, but that big smile on the enclosed X-ray belongs to a typical Fitness Elements client like yourself or you will have once you become one who has just discovered our new Lowest Prices in Phoenix Guarantee...See ya before April 26th.

FREE $116.09 Value of Bundle Nutritional Supplements and $ 125.00 Nutritional Consultation FREE! A $241.09 value. Yours Free with any first time Fitness Test or Metabolic testing or any services.

Don't be afraid of the dark -- whole grains explained

Whole grains are in the midst of a renaissance. Research shows these fiber-rich foods can help protect against heart disease, type 2 diabetes, and obesity. But most of us don't eat enough of them. full story

(Cooking Light) -- Whole grains are in the midst of a renaissance. Since their 1970s heyday, the findings from scientific research have expanded on these fiber-rich foods' abilities to help protect against heart disease, type 2 diabetes, and obesity. Such results led the government to urge us all, in its 2005 dietary guidelines, to eat at least three servings of whole grains daily.
Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Whole grains have high levels of nutrients, a nutty taste, and a dense, chewy texture.

Joanne Slavin, R.D., Ph.D. -- one of the country's foremost experts on fiber and whole grains -- recalls grain's first go-round. "I was in graduate school pursuing a nutrition degree. This was during the mid-1970s, and there was a ton of interest in fiber then," she says. "I thought that by the time I got my doctorate degree everyone would be eating to get enough fiber."

Not so. Most of us still average just one serving of whole grains a day. As a professor of food science and nutrition at the University of Minnesota-St. Paul, she finds she has to spread the word. "Many people have questions about whole grains and how to work them into their diets," she says. CookingLight.com: How to eat more whole grains

To help answer them, we asked Slavin, along with several other experts, to provide a primer on successfully choosing and cooking with whole grains.

What are whole grains?
Whole grains are made of three parts: the bran (or outer layer), the germ, and the endosperm. "In order for a grain to be considered whole, it must contain all three components of the grain," says Nicola McKeown, Ph.D., a scientist who studies whole grains at Tufts University in Boston, Massachusetts. Together the bran, germ, and endosperm contribute to whole grains' high levels of nutrients, nutty taste, and dense, chewy texture.

How can I eat more of them?
Eating three servings a day of whole grains is easy. For example, Slavin opts for simplicity when she's short on cooking time, choosing oatmeal or a whole-grain cereal for breakfast (one serving) and a sandwich at lunch made with two slices of whole-grain bread (two servings). Here's how typical serving sizes of other whole-grain foods measure up:

# ½ cup cooked whole grains such as brown rice, bulgur, or quinoa

# ½ cup cooked oatmeal

# ½ cup cooked whole wheat pasta

# 1 slice whole-grain bread, made with whole wheat, whole rye, or whole oats

# 1 small muffin (weighing one ounce) made with whole wheat flour

# 1 whole-grain tortilla

# 1 cup whole-grain cereal flakes

CookingLight.com: Whole-grain pasta recipes

Slavin suggests substituting whole grains for their refined counterparts. Whole-grain bread is a good starting point. "There are so many good breads available," she says. Another option: Substitute quick-cooking frozen brown rice for white.

What are other good whole-food sources of whole grains?
Cooking with whole grains is the surest way to know that you're obtaining whole grains' full spectrum of antioxidants, vitamins, and minerals. "It doesn't take much effort to find good grains," Slavin says.
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Once tucked away in high-end grocery stores or natural food stores, renewed interest has made whole grains such as barley, bulgur, buckwheat, quinoa, amaranth, and spelt easy to find in the bulk section or natural foods aisle of your grocery store. MyRecipes.com: Superfood: Quinoa

What are helpful cues that a packaged food contains whole grains?
The ingredients list is your best source of information. "Look for the word 'whole.' The ingredients list should say 'whole wheat' or 'whole oats' or 'whole rye,' " says Nadine R. Sahyoun, Ph.D., R.D., an associate professor of nutrition and food science at the University of Maryland. If it doesn't say "whole," it may not be.

Also, the list is in order -- the closer a whole-grain ingredient is to the top, the more of it the food contains.

Two labels also may indicate foods that are good sources of whole grains. The Whole Grains Council developed a black and yellow stamp that food manufacturers can use to tout products that contain at least half a serving or more of whole grain.

You also can look for an FDA-approved health claim on breakfast cereals if at least half the cereal is made with whole grains. The claim states that a diet rich in whole-grain foods and low in saturated fat and cholesterol may help reduce the risk of heart disease. CookingLight.com: Recipe for a healthy heart

"There are a lot of products out there that use tricky wording so you believe it's whole grain when it's not," says Cynthia Harriman, director of food and nutrition strategies at the Whole Grains Council, a subsidiary of the nonprofit food advocacy group Oldways Preservation Trust.

For example, consider a cracker that boasts "made with whole grains" on its packaging, but lists enriched flour as its first ingredient. The grain may have been harvested whole, but it was later refined. Also, watch out for phrases like "stone ground" and "multigrain." These terms don't necessarily mean the whole grain was left intact.

What is an enriched grain?
Is it "whole?" Check the ingredients label of many pastas, breads, and crackers, and you'll see "enriched flour." That means the grains used to make those products were refined by removing the bran and germ, which is where all the fiber and nutrients are.

Refining makes grains less chewy, easier for manufacturers to use in packaged foods, and gives foods a longer shelf life. To make up for the lost nutrients, manufacturers add B vitamins and minerals, along with folic acid. "Whole grains aren't enriched because they already have nutrients," Slavin says.

What are the nutritional benefits of whole grains?
Whole-grain foods are nutrient-dense, meaning they pack an array of nutrients into a small package that's low in calories, a rich source of complex carbohydrates, and even contains small amounts of protein and fat.

Antioxidants like vitamin E are found in whole grains in levels rivaling fruits and vegetables. They help protect against inflammation and damage caused by free radicals, which can lead to cancer. Phytosterols, another type of antioxidant found in whole grains, help reduce cholesterol, which keeps blood vessels free of buildup. Whole grains also contain magnesium, potassium, and folate.

Although fiber isn't technically a nutrient (the body doesn't absorb it), it gives whole grains much of their nutrition bragging rights. Fiber comes in two forms. Soluble fiber -- found in oats and products made with oat flour, along with fruits, vegetables, and legumes -- helps block the absorption of cholesterol, a risk factor for heart disease. Insoluble fiber -- found in fruits, vegetables, and all whole grains -- promotes digestive health by moving food through your system. CookingLight.com: Fiber fundamentals
Health Library

* MayoClinic.com: Swap ingredients for healthier recipes

How do whole grains affect health?
In addition to digestive health, whole grains have also been linked to the following benefits:

1. Preventing heart disease. "People with high intake of grains have much less heart disease," Slavin says. A meta-analysis published last year in the journal Nutrition, Metabolism and Cardiovascular Diseases found that 2 ½ servings of whole grains a day were associated with a 21 percent decrease in the risk of developing heart disease. People who ate mostly refined grains did not experience the same results, says study author Philip Mellen, M.D., assistant professor at the Wake Forest School of Medicine in Winston-Salem, North Carolina. Mellen attributes the benefit to synergy. "The combination of whole grains' nutrients work together to reduce cardiovascular disease," he says.

2. Dodging diabetes. When you eat foods that cause a rapid increase in blood sugar (glucose), the pancreas responds by producing insulin. Foods made with refined grains, such as white breads or baked goods, are processed into glucose more quickly than whole-grain foods. "Over time, you can develop insulin resistance, a precursor to type 2 diabetes," McKeown says. "Foods that are rich in fiber blunt the insulin response, and people with a higher whole-grain intake have less risk of developing type 2 diabetes," she says.

3. Maintaining a healthy weight. "Whole-grain foods high in fiber delay hunger, so maybe you'll eat less over the course of the day," McKeown says. Because fiber is indigestible, it adds bulk to foods, which in turn slows down digestion. The result: You feel fuller longer after eating fiber-rich foods. Bonus: Maintaining a healthy weight can also help you avoid health problems such as heart disease and diabetes.

References: CNN.com/ Health News

Cooking light.com

Forwarded by, Natalie Pyles

P.S. Enjoy and have a healthy day!

Amazing New Discovery in Brown Fat!

What if you had a special kind of fat in your body that burned calories instead of storing them -- and it could be activated simply by spending time in the cold? According to three preliminary studies published Wednesday in the New England Journal of Medicine, you probably do.
A type of fat in the body burns calories and could be activated by spending time in the cold.

A type of fat in the body burns calories and could be activated by spending time in the cold.

Brown adipose tissue (called brown fat) helps babies, young children, and other small mammals stay warm by burning calories when activated by low temperatures. Scientists have been skeptical that adults retain significant amounts of brown fat on their bodies. But the new research shows that many of us -- perhaps even most -- do.

"The incredible excitement about this is that we have an entirely new way to try to go after obesity," said Dr. Aaron Cypess of the Joslin Diabetes Center in Boston, Massachusetts, the lead author of one of the new studies. Every obesity drug now on the market aims at getting people to take in fewer calories, Cypess pointed out. The current findings, while very preliminary, suggest that drugs could be developed that fire up brown fat activity and help people burn calories faster.

The new research is important because it confirms that adults have brown fat involved in temperature regulation, while also probably playing a role in whether a person is lean or overweight, said Jan Nedergaard, a professor at the Wenner-Gren Institute at the University of Stockholm in Sweden who has been studying brown fat for 30 years, but was not involved in the current research.

"Brown fat can be a very significant player in the game of how we react to the food we eat and whether we store it or burn it away," Nedergaard said.

While scientists have known about brown fat and what it does for decades, it's been nearly impossible to study it in live humans until very recently. Finding it in people's bodies meant taking tissue samples, so scientists mostly stuck to studying it in lab animals. Health.com: Fats to eat, fats to avoid

This changed when nuclear medicine specialists observed that some people had deposits of tissue that looked like fat but didn't act like it; this fat-like tissue was located above the collarbones and in the upper chest and consumed lots of energy. Conversely, white adipose tissue -- the regular fat that stores extra calories and makes us gain weight -- shows very little metabolic activity.
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Scientists began investigating whether this mystery tissue might be the elusive brown fat. In the new NEJM reports, three independent research teams have confirmed that this is the case, indeed, and that integrated positron-emission tomography and computed tomography (PET-CT) scans can be used not only to identify it but to measure its metabolic activity.

In their report, Cypess and his colleagues reviewed 3,640 PET-CT scans performed on 1,972 patients at Beth Israel Deaconess Medical Center in Boston for various diagnostic reasons. Among women, 7.5 percent had patches of brown fat that were more than 4 millimeters in diameter, while 3.1 percent of men had similar patches. Health.com: Cut up to 900 calories with simple substitutions

"The people who had brown fat were, in fact, different from the people who didn't," Cypess explained: They were younger and leaner. People who were older, those who were obese, and those using heart drugs called beta blockers were less likely to have brown fat.

Cypess and his team also found that people whose scans were done in the winter had the most brown fat, while those scanned in the summer had the least; people who underwent the tests in the spring or fall fell in the middle.

Researchers from the Maastricht University Medical Center in the Netherlands, in the second study, looked at how temperature affected brown fat activity in 24 healthy men, also using PET-CT. When the volunteers sat in a room kept at 72° F for two hours, none of their scans showed brown fat activity. But when they were exposed to slightly chillier conditions -- about 61° F -- 23 showed brown fat activity. The 10 men who were lean (with body mass indexes of less than 25) had more brown fat than the 14 who were overweight or obese, and their brown fat was also more active.

"That's really new, that so many people do have brown adipose tissue," said lead author Wouter D. van Marken Lichtenbelt.

In the third study, Dr. Sven Enerback, of the University of Goteborg in Sweden, used PET to examine how cold temperatures affected brown fat activity, this time in five people. Participants spent two hours in a room kept at 63° F to 66° F. During the scan, they submerged one foot in ice water, alternating five minutes in the water and five minutes out. The cold conditions boosted the amount of glucose the study participants' brown fat consumed by a factor of 15.

In an accompanying editorial, Dr. Francesco Celi, of the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, Maryland, noted that "taken together, these studies point to a potential 'natural' intervention to stimulate energy expenditure: Turn down the heat and burn calories (and reduce the carbon footprint in the process)."

This is obviously an oversimplification, Celi said, but the demonstration that adults have brown fat that can be activated is, nevertheless, "powerful proof of concept" that the tissue could be a target for obesity-fighting drugs or even environmental fat-fighting strategies.

While Cypess is excited about the possibility of drugs that help people burn more calories, he warned that such medicines wouldn't allow people to slim down without eating healthy and becoming more active. Health.com: Healthy foods that help burn fat

The maximum amount of extra energy that people with relatively large brown fat deposits can burn probably tops out at about 500 calories. "It doesn't take much extra food to eliminate any benefit you've got," he said. "I personally don't think that hanging out in the cold is going to be an effective way of fighting obesity."

References: CNN Health News

Forwarded By, Natalie Pyles

Call for your FREE Fit test & Metabolic testing today 1800-681-9894 or 480-419-6462 or visit www.myfitnesselements.com

Are your bad habits making your kids fat or fit?

If you want to keep a Fit Teenager Versus a Fat Teenager then these 2 Rules you must apply


Breakfast for your Teens brains

Want to give your teen a head start to higher grades in school? Bring on the breakfast, says Nutrition Expert Pyles. A study found that skipping breakfast has no negative effect on teens ' attention spans in high school ; however, students reported feeling more alert after eating breakfast .
In an article in the August 2008 issue of Pediatrics , researchers tested teens' ability to remain alert in class when fasting and after eating breakfast. During the study , half of the 104 students (aged 13-20) consumed breakfast, while the other half-the control group-did not; midway through the study the teens who were the original controls were given breakfast , while the other half were not. The teens were tested and measured for cognitive functioning, attention sustanibility and alertness.
Although consuming breakfast did not have any effect on the teens' ability to sustain attention, it did make them feel better: their moods improved after eating their morning meal , and they scored better on memory tests then they did after fasting.
"With an increasing number of children and adolescents skipping breakfast, there is a need for scientific studies evaluating whether omission of breakfast affects the cognitive functioning and mood of fasting students," the researchers concluded. In my opinion you should practice making your kids eat breakfast this will start them out with good behaviors and habits early on to prevent weight gain in the years to come. Remember it is easier to change in your youthful years because as you get older your metabolism slows down.

Why lack of sleep makes kids fat and you should be aware

Researchers know that people who sleep for only a few hours each night are more likely to be obese. But now a new study has shown that those who are sleep deprived during childhood are at significantly higher risk for becoming obese as adults.
Study participants included a cohort of 1,037 boys and girls born between April 1972 and March 1973. Parental reports of bedtimes and rising times at ages 5 , 7, 9 and 11 were used to estimate childhood sleep times. The researchers later compared participant's sleep times to their body mass index (BMI) scores at age 32.
Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity /television viewing.
Writing in the November 2008 issue of Pediatrics, the researchers concluded that "these findings suggest that sleep restriction in childhood increases the long-term risk for obesity. Ensuring that children get adequate sleep may be useful startegy for stemming the current obesity epidemic." This is a very serious matter and very close to my heart for those of you who know me or may not know me. I was an obese teenager and experienced this first hand you must take a stand with your kids! This will affect many areas of their life, so let's work together as one.
Light's out, kid's!

By, Natalie Pyles

Fitness, & Weight-loss Expert, Nutrition Specialist, Author, & NSA Speaker

P.S. Call today for Your FREE Nutrition & Fit test to make sure you and your kids are Physically fit in all areas mind, body, and spirit 480-212-1947 or fax request 623-399-4199 or 1-800-681-9894 have a great day!

Why an Office Workout?

As technology becomes greater, our fitness levels become weaker. Today, most of our labor force is working in front of a computer, which can lead to success for your career but problems with your body. Working in an office can be very stressful and can keep you away from the gym. This can and will lead to even bigger problems down the road. Some of the biggest problems that occur when sitting in a desk day in and day out can take time to manifest, but when it happens, it can make everyday life very uncomfortable. Two of the biggest problems that will occur due to prolonged sitting and poor posture are neck pain and tension headaches.

Neck Pain

“Most people will have a minor neck problem at one time or another. Our body movements usually do not cause problems, but it's not surprising that symptoms develop from everyday wear and tear, overuse or injury. Neck problems and injuries most commonly occur during sports or recreational activities, work-related tasks, projects around the home OR POOR POSTURE,” according to Dr. William M. Green.

Neck pain may feel like a kink, stiffness or severe pain. Pain may spread to the shoulders, upper back or arms, and it can cause headaches. Neck movement may be limited, usually more to one side than the other. Neck pain refers to pain anywhere from the area at the base of the skull into the shoulders.

Sitting at your desk everyday for eight hours leaning over with your head forward puts a severe amount of stress on your cervical vertebrae. Every inch your head is over the mid-line (head mid-line is the imagery line from your ear to your shoulder) is eight pounds of pressure on your neck. Over time, this will cause problems, in some cases very dangerous problems. Below is a picture of the spine and how pulling from the cervical spine can cause pain all the way down the lumbar spine.

Tension Headaches

Tension headaches are one of the most frequent types of headaches. They can be triggered by stress, anxiety, depression, hunger, anger, fatigue, overexertion, poor posture and muscle strain. Tension headaches may come on suddenly or gradually. Prolonged sitting, poor posture or eyestrain can also trigger tension headaches.

Tension headaches are the most common problem associated with working at a desk for long periods of time.

As society becomes more dependent on technology, our employees will spend more time in chairs and less time in the gym. These problems will just continue to get worse, not to mention the increase in obesity and everything that comes with it. In society today, it’s hard enough to find time to relax let alone find time to workout, so the only thing we can do is bring the gym to your workplace by using equipment around the office.

Working the correct muscles will help these issues, but we must also perform our daily activates correctly as well. Most people sit leaning forward at their desk with their shoulders rolled forward, causing a rounding of the thoracic-lumbar spine. The issues can be addressed by just sitting correctly at your desk and strengthening and stretching the correct muscles. Pictured below is the incorrect (left) and correct (right) way to sit at your desk, followed by a workout all office employees can do on a daily basis to correct poor posture.

Office Workout

Push Ups on a Chair

• Place your hands on the armrest of the chair slowly flex your elbows, lowering your chest toward the center of the chair.
• Allow the elbows to open to the sides so that the shoulders move through horizontal abduction.
• Maintain an aligned position from the ankles through the ears, everything straight and core tight. Avoid the hips from falling or lifting.
• Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position.

Single Leg (Split) Squats

• Place one foot on the chair and the other firmly on the ground.
• Flex the front leg lowering your self into a deep squat; maintain good posture with your shoulders back and your spine in anatomical position.
• Make sure the knee does not pass over the toes, pause at the bottom
• Contract your gluteus the straighten the leg to the starting position.

Scap Activation

• Stand as you would as if you wore performing a bent-over row.
• Arms should be hanging straight down just slightly in front of your feet, rotate the hands outward with thumbs pointed away from midline.
• With a slight bend in the arms, perform a shoulder abduction, contracting the muscles between the scapula (i.e., rhomboids).

Shoulder Push Press

• Angle you body in a 45 degree angle from the floor to the wall (as seen in the picture).
• Keep everything in perfect aliment, with the core tight.
• Slowly flex your elbow, making sure elbow flexion is towards the floor.
• Pause at the end point and then straighten your arm and return to the stating position (the closer your shoulders get to the wall, the harder the exercise becomes).

Triceps Push Ups

• Set your body up just like you would in the normal push-up but place your hands on the seat it self instead of arm rest.
• Slowly flex your slowly lowering your body toward the center of the chair.
• Make sure when you bend your elbows that bend towards your hips.
• Maintain an aligned position from the ankles through the ears, keep everything straight and core tight. Avoid the hips from falling or lifting.

Isometric Towel Curls

• Start by weighting your chair down (so that you can not lift it).
• Wrap a towel around one of the armrest of the chair.
• Grab the towel and squat down about six to 12 inches and then pull the towel, causing a contraction in the bicep.
• This is not your traditional curl, but you’ll feel a burn in both the bicep and forearm (this is also great for someone who has weak wrists or carpal tunnel syndrome).

Abdominal Leg Lifts

• Sit on the chair like you normally would with your hands on the armrest, then slide to the end of the chair and lean back, while elevating your feet.
• Keeping your shoulders back and core tight, raise you legs by only allowing movement in the hips; do not allow movement in the knees to occur.

Office Stretches

Each stretch needs to be performed once every two hours and held for 30 seconds each (should be completed after every workout).

Chest

• Stand tall with core drawn in and gluteus contracted.
• Grab the towel used to perform the curls.
• Hold the towel out in front of you with your arms slightly bend.
• Take your hands over your head and stretch the chest.
• Maintain perfect posture.

Shoulder (Standing)

• Start in anatomical position, with your shoulders back and shoulders blades retracted and depressed.
• Make sure your core is tight and engaged.
• Bring an arm across the body with the hand turned towards the body.
• With the other hand, grab the arm and pull it towards your body.

Shoulder (Seated)

• Start by sitting normal in your chair and place your hands on your desk with your shoulders back.
• Place right hand supinated (palm up) underneath left hand.
• Slowly lean forward in your chair.
• Allow the head to turn in the direction of the stretch.
• Repeat entire movement for the opposite side.

Legs 1

• Position yourself with one leg elevated on your chair or desk.
• Slowly lean forward and stretch your hamstring.

Leg 2

• Stand tall with perfect posture, flex the knee and grab your ankle with the same hand.
• Slowly pull on your ankle and perform a posterior pelvic tilt that will stretch the quadriceps.

Calves

• Stand near a wall or sturdy object.
• Bring one leg forward for support; use your upper body to lean against wall.
• Your outstretched leg should form one straight line, and press the heel into the ground to feel the stretch.

Wrist/Forearm

• Start in anatomical position, with shoulders back.
• With one hand, grab the other around the finger and slowly pull the hand back towards the body and hold. Repeat.
• After performing twice, perform the same stretch with the other hand.

This workout will not make you the next Mr. Universe, but it will keep you active and help you combat the symptoms associated with sitting for prolonged periods of time (i.e., poor posture!). Performing the above exercises and stretches will keep your spine in alignment and prevent some of the dreaded side effects of having an office job, such as tension headaches, eye strain and neck pain, therefore making you a more productive and happy employee.

References:

1. http://www.webmb.com/neck-pain; Primary Medical Reviewer: William M. Green, MD - Emergency Medicine Specialist Medical Reviewer: Robert B. Keller, MD – Orthopedics: WebMD WebMD Medical Reference from Healthwise 2. by Michael Greenhouse
   

Forwarded By, Natalie Pyles

What a Celebrity Goddess Battle's the Buldge too?

Kathy Ireland's Shocking Weight Gain (and Loss)

Last December, former supermodel Kathy Ireland was indulging in one of her favorite pastimes at home in Santa Barbara: baking cookies. At the same time, her 14-year-old son Erik was running around the house snapping photos when he captured a candid of his mom that made him snicker. "I said, 'What's so funny?' " Ireland tells PEOPLE magazine in its latest issue. "And he said 'Mom, you look pregnant!' "

Kathy Ireland's Shocking Weight Gain (and Loss)

Former supermodel Kathy Ireland packed on 25 pounds without even realizing it. Courtesy of Kathy Ireland Worldwide Now the 46-year-old mother of three is revealing how she got her life and her body back. Alison Dyer

Ready to dismiss the comment as typical teen exaggeration, she took a peek. "I didn't recognize the person I saw," Ireland confesses. "What I saw was someone who looked overwhelmed, overstressed, overweight, over-everything."

But rather than hit delete, Ireland -- the 5'10" model whose killer body and piercing green eyes graced the cover of Sports Illustrated's swimsuit issue three times between 1989 and 1994 -- decided it was time to get her body back under control. "I wasn't going to destroy the picture and pretend this isn't true," she says.

Celeb Weight-Loss Winners: From Britney to Halle and More

By candidly talking about her 25-lb. weight gain, Ireland, 46, wants to send a message to all mothers that, yes, even a former supermodel deals with the battle of the bulge. "I was just not making enough time to take care of me," says the author of the new book "Real Solutions for Busy Moms."

Ireland wants women to know that even former supermodels deal with the battle of the bulge.


Ireland never intended to lose her way. The weight crept up incrementally. Once she hit her 40s, "things changed, and so did my body," says Ireland, who has grown her business into a $1.4 billion design empire that now includes furniture, flooring, lighting, jewelry, skin care and apparel. "As my career expanded, so did my waistline."

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Balancing her role as C.E.O. and M.O.M. to Erik, 14, Lily, 10, and Chloe, 6, with husband Greg Olsen, 50, an emergency-room doctor, Ireland also often found herself snacking on sweets as she shuttled the kids to school and their extracurriculars. "I was really eating unconsciously," she says. "Sometimes I would have ice cream for breakfast! I had to have my sweet fix." But once she saw Erik's photo, she knew she needed to change her lifestyle.

Ireland reached out to her close friend and trainer Jenny Schatzle, who helped her slowly get back into a fitness and nutrition routine. "At first I was going to cut out bread and desserts, but that made me too cranky," she admits. "I'm focusing more on vegetables and healthy fats like avocado. And I'm cooking with olive oil."

Now with half the unwanted weight already gone, Ireland feels a huge difference. She recently celebrated her 46th birthday with a surfing session alongside her husband. The best part? "I could get the wet suit zipped up without sucking my stomach in!" Still, she insists, losing the weight is not for her vanity. "If I end up liking the way I look because I've made healthy choices, then thats icing on the cake -- the kind of icing I can really enjoy."
For the complete story on how Ireland lost weight and regained control of her life, pick up the latest issue of PEOPLE, on newsstands now.




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Ireland wants women to know that even former supermodels deal with the battle of the bulge.

P.S. If you'd like to do a FREE Celebrity Fitness test & Nutritional Analysis call me at 480-212-1947 or visit http://www.myfitnesselements.com/celebrity_body.htm