GETTING REAL WITH SUPERSAMinc

Give me 25 minutes & I will give you an opportunity (Must See).

2010-11-07T03:00:00.000-08:00

Suze Orman recently said " We have a long way until this recession is over". That means more jobs will be lost, more homes will foreclosed and unemployment will continue to rise.

Unemployment statistics are currently higher in 143 areas, and unchanged in 17 areas. Nonfarm payroll employment was down over the year in 193 metropolitan areas, up in 168 areas, and unchanged in 11 areas. What does that mean?? It means no job is secure, and whats worst is that you may be one of these numbers sooner or later. Companies are going into survival mode by down sizing and getting someone else to do your job (Multi-positioner), and they wont even get a increase in salary.

Give me 25 minutes and I will give you an opportunity. Yes!! an opportunity, just watch this video and see what we are all about.

Once you have seen this video, you will know 5 key things. 1) That you can avoid being a unemployment statistic. 2) Answer your own question about wanting to run your own biz (no more boss and no more fear of losing your job. 3) That if you can spare and hour or less this biz is for you, and 5) You will have a back up plan. This is were you contact at wwww.supersamfitness.com me to get started in bringing in a second income. Whatever your reason for needing or wanting to make more money, this is were it's at.

NO START UP COST FOR A LIMITED TIME...So what are you waiting for!

SOMETHING FOR YOU...

2010-08-20T03:00:00.000-07:00

I'm a team player. I play with my friends and with some of my enemies, but I respect everyone when it comes to my sport. I know I'm not going to get a multi-million dollar contract to play professionally. I know I may not even get my name in the paper. I play for love of the game. For the pride and honor, for the blood, sweat and tears it takes to make the team, to earn the spot, to win the game. I play because I can, I play because I know that my life would be empty without the sport I play. I would have a lack of everything my sport gives me... integrity, courage, talent, fearlessness, pride, strength, stamina, will, and the heart of a champion. If I didn't play, I would lose a part of me. I'm an athlete. I'm a man. I'm a champion, not because my team always wins, but because when we don't, we learn from our mistakes. We try to fix them, and most of all because we have fun. I have built lifelong friendships and memories because of my being an athlete. I leave everything on the field or court and continue to push myself. I am never happy with second place, but I have learned to accept it. I have learned to get over and through my anger and be the athlete and player I have always dreamed of being. I don't play for my parents, for my family, for my friends; I don't play for my coach or my teachers or my school. I play for myself but when I'm playing I represent them. It isn't about winning or losing, but I hate to lose. I won't settle for a tie, and I am not satisfied with 100%. To play, you have to sacrifice everything, your body, your time, your sweat, blood, and tears, everything... for your team. I am a player, and athlete and a champion, not because I know what it is like to win, but because I know what it is like to lose. I know what it is like to feel the anger and pain that comes along with "second best." I have been that man with tears in his eyes, walking out to recieve the second place trophy and clapping as the other team, my opponents, receive the first place one. I know what it is like to lose, to win, to want to quit, to want to cry, to not want to get up. I know what it is like to hear the cheers and yells for you. I know what it is like to feel the pressure of everyone on your shoulders, and I know what it is like to choke under that pressure. I know what it means to be an athlete, a true player, and that is why I play. I AM AN ATHLETE, A CHAMPION, A TRUE PLAYER.

WORKINGOUT 101

2010-07-22T23:06:00.000-07:00

Our bodies were designed to move, since the beginning of time. We have the perfect bodily systems for swimming, running, walking, and lifting heavy weights. Thousands of years ago it was more of a requirement that we move on a regular basis, but since then it has become more of a thing that only some people do.

Working out and benefiting from the workout means knowing your insides and outsides thoroughly. If you do not have a clear understanding of the science that goes into your workout regimen, then you will ultimately harm yourself.

Prior to working out, you should be fueled with plenty of carbohydrates and proteins. Your muscles use these two compounds to keep your body running efficiently. During your workout you will need a considerable amount of water as well. Some doctors recommend at least 20 ounces per hour, depending on your activity level.

When you lift weights, your muscles contract. Muscles that are not accustomed to lifting heavy amounts will be sore the next day, resulting in something very painful for you. Avoid this by stretching and warming up your limbs, so that you can safely perform weight lifting exercises.

Cardiovascular activity is easily one of the most important types of activity around, because it involves your heart and lungs. Cardio activity should increase your heart rate dramatically, which is where strengthening of the heart and body kick in. You will literally wipe out extra calories and start burning harmful fat, especially if you go for longer than 30 minutes. Imagine your heart getting continuously stronger as you run, or walk, or even dance!

Simple working out tips can keep your body safe and healthy, for many years to come. Following them isn’t difficult, and it can make the difference between healthy and unhealthy!

REGARDLESS, YOU CAN DO IT...

2010-06-21T03:00:00.000-07:00

Regardless of what your fitness goals are, you'll be better able to attain them together by following these simple and effective tips:

Tip #1: Set an Example
If you're trying to motivate your partner to get fit, the single most important thing you can do to get started is set a healthy example. Don't bother nagging or complaining about his or her bad habits. That may only cause resistance and/or resentment. Instead, inspire by example. Create your own healthy new habits like going to the gym every day, cutting out junk food, refraining from eating after 8 p.m., etc. In addition, start talking to your partner about the healthy habits you're incorporating into your daily life. Share why they're important to you, and how they make you feel strong and confident (and maybe even super sexy!). If you're consistent with your healthy new routine, your partner will see that and most likely be inspired.

Tip #2: Set Goals
The next step in becoming more fit together in 2009 is to set individual goals. Do you want to lose weight? Lose inches? Exercise daily? Cut out junk food, booze, and/or sugar? It's perfectly okay if your goals are different. What's most important is that you identify and share your individual health and fitness goals with your partner so that he or she can help motivate and inspire you to achieve them (and vice versa). As the year goes on, revisit each other's goals often to track your progress and/or tweak them as needed for maximum results.

Tip #3: Plan Healthy Meals/Activities Together
Getting fit together in 2009 is about more than just going to the gym. It's about incorporating healthy eating habits and activities throughout your daily lives. For example, start by making a weekly meal plan together. Encourage each other to stick to it by preparing those healthy meals and snacks together. You can even change your grocery shopping habits from grabbing quick (and often unhealthy) on-the-go snacks during the week to picking up fresh produce at a local farmers market or organic grocer on the weekend as part of your overall healthier lifestyle. And instead of spending your weekends on the couch, plan fun outdoor activities like hiking, biking, skiing, or even just window shopping in your favorite neighborhood. If for some reason you can't make it to the gym during the week, take nightly walks together. You can catch up on the activities of the day while doing something good for each other. Remember, the more healthy habits you can incorporate together, the more successful you'll be!

Tip #4: Motivate/Support One Another
Once upon a time, you and your partner might have enabled each other's bad habits. Whether it was encouraging late-night bingeing on junk food, distracting one another from going to the gym, or any other way of supporting unhealthy habits, those days are over. In 2009, it's important to motivate and support each other's health and fitness goals. Some days that may require a gentle nudge to make a healthier eating choice, while other times you may need to employ tough love tactics to keep your partner motivated and inspired. Only the two of you know what will work for one another.

Tip #5: Communicate
Just as communication is key to the success of your relationship, it's equally important to the success of your health and fitness goals this year. By sharing both your triumphs and frustrations, you can work together to find healthy solutions. If something's not working for you or your partner -- whether it's an exercise regimen, part of your new eating plan, or another healthy habit -- by talking about it you may just discover a resolution. That's the beauty of getting fit together. You now have a 24/7 support system to not only help motivate and inspire you but to keep both of you on track when the going gets tough. Keep in mind that when it comes to getting and staying healthy, there are going to be obstacles. It's important to help each other surmount those hurdles so you can ultimately celebrate your victories together.

There you have it -- five terrific tips to improve your and your partner's health and fitness in 2009. By incorporating healthy new habits together this year, you greatly improve your chances of making these lifestyle changes lifelong. Here's to your healthy new life together. May you live long, love life, and thrive!

STOP SABOTAGING YOUR BREAKFAST...

2010-06-18T13:57:00.000-07:00

You should know by now that breakfast is the most important meal you have by far. A good breakfast will stoke your metabolism, help you lose weight, give you tons of energy, and support your lean muscle and mood.
However, are you sabotaging your breakfast and loading up on sugars, processed sugars, and tons of extra calories?

I'm talking about things you can eat or drink. Let's take a look at some examples of products that can do these things to you.

Coffee creamer: This is one of the most favorite things for women. Coffee-Mate adds lots of flavor to coffee, but it also adds tons of sugar and extra calories which you don't want to consume. Use the sugar free version.

Jams: This is tough because toast and jam are great. It tastes great and jams have many benefits like antioxidants and vitamins. However, they too are packed with sugar and even high fructose corn syrup.

Processed Carbs: You have probably read about processed carbs before on this blog, and this is definitely a popular choice for breakfast. Whether it's bagels or toast, processed carbs will spike your blood sugar and add fat to your body.
There are some more, but these are the bigger ones.

Just pay attention to the small things you add to all your foods when you eat. It's like eating a salad... they can be really healthy for you, but depending on what you eat, you can make them terrible for you.

Weight loss and Diet advice

2010-06-16T03:00:00.000-07:00

The answer to losing weight in the form of excess body fat, is also really really simple, you intake less calories in food and fluid then you expend through your daily calorie usage.

The biggest problem is that for most people they have put weight on over a number of years, simple for two main reasons, firstly that good tasting foods are all around and easy to eat and secondly lifestyle changes mean that most peoples lives have become less active.

Simple mathematics would equate to the fact, that if you have taken a number of months or years to slowly increase your body weight and increase your body fat percentage, you need to appreciate that this weight is not going to be safely removed for a friends wedding or summer holiday a few weeks away.

The truth is that in order to lose just 1lb of body fat, a deficit of 3,500 calories needs to be achieved.

If you're generally eating 2,500 calories a day, then aim to simply cut back by just 10 - 15%, anymore and your body will think about going into its starvation mode (avoid at all costs).

The other side of the equation, is to look at increasing your calorie expenditure, if your body is using 2,500 calories a day, than chances are you haven't gained much weight lately, however if your only using 2,000 calories a day, then over just 1 week you could be close to increasing your bodyweight by 1lb.

Just a small amount of daily exercise, enough to increase your bodies calorific expenditure by 250 calories a day, combined with just a 10% reduction in your calorie intake from food, will already help you on the way to losing 1lb of body fat per week, with minimal change in your eating habits - slowly change both your eating habits and foods you eat and you will get quicker positive results.

If your aim is to lose 10lb in weight this week, then the information within this weight loss (fat) section is not for you, as this form of weight loss is detrimental to both your health and long term weight loss goals.

Wii..The People!

2010-06-14T09:15:00.000-07:00

A lot has been made of the Wii fit and it's potential ability to actually get kids and family members to exercise and move around. With claims like that coming from a video game system, Scott Owens of the University of Mississippi conducted an 8 week study.

In those 8 weeks, he followed 8 families that were loaned a Wii fit. Before the 8 weeks, they were measured in regards to their aerobic activity, lean muscle mass, and a few other measurements.

After the 8 weeks, they noticed that kids actually did see a rise in their aerobic levels, but adults didn't see anything. Both kids and adults didn't see any rise in lean muscle, flexibility, balance or body composition.

Bottom Line:

If you want to get fit and really change your body then a video game system will not work. I said it time and time again, you need resistance training and intense cardio training.

There are no short cuts to anything that is worth going for in life and fitness is one of those.

TIP'S Please

2010-06-11T03:00:00.000-07:00

SHIN SPLINT...HEAL PREVENT.

2010-06-09T03:00:00.000-07:00

Many athletes get shin splints -- also called tibial stress syndrome -- at one time or another. Whether you jog daily or just had to sprint to catch a bus one day, you may have shin splints when you feel throbbing and aching in your shins. While they often heal on their own, severe shin splints can ruin your game.

Shin splints aren't really a single medical condition. Instead, they're just a symptom of an underlying problem. They might be caused by:

Irritated and swollen muscles, often caused by overuse.
Stress fractures, which are tiny, hairline breaks in the lower leg bones.
Overpronation or ''flat feet" -- when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.
Shin splints are very common. They're the cause of 13% of all running injuries. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt. Shin splints are also common in dancers.

What Do Shin Splints Feel Like?
Shin splints cause dull, aching pain in the front of the lower leg. Some people feel it only during exercise; others, when they've stopped exercising. Sometimes, the pain is constant.

Depending on the exact cause, the pain may be located along either side of the shinbone or in the muscles. The area may be painful to the touch. Swollen muscles can sometimes irritate the nerves in the feet, causing them to feel weak or numb.

To diagnose shin splints, your doctor will give you a thorough physical exam. He or she may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures. Other tests are sometimes necessary.

What's the Treatment for Shin Splints?
Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:

Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
Range of motion exercises, if your doctor recommends them.
Neoprene sleeve to support and warm the leg.
Physical therapy to strengthen the muscles in your shins.

In rare cases, surgery is needed for severe stress fractures and other problems that can cause shin splints.

When Will My Shin Splints Feel Better?
There's no way to say exactly when your shin splints will go away. It depends on what's causing them. People also heal at different rates -- three to six months is not unusual.

The most important thing is not to rush back into your sport. If you start exercising before your shin splints have healed, you hurt yourself permanently.

While you heal, you could take up a new non-impact activity that won't aggravate your shin splints. For instance, runners might try swimming.

Your shin splints are fully healed when:

Your injured leg is as flexible as your other leg.
Your injured leg feels as strong as your other leg.
Your can jog, sprint, and jump without pain.
Your X-rays are normal or show any stress fractures have healed.

How Can I Prevent Shin Splints?
To prevent shin splints, you should:

Always wear shoes with good support and padding.
Warm up before working out, making sure to stretch the muscles in your legs.
Stop working out as soon as you feel pain in your shins.
Don't run or play on hard surfaces like concrete.

BUSTED!! HIGH FRUTOSE SYRUP...

2010-06-07T00:19:00.000-07:00

You have no doubt by now heard of high fructose corn syrup. It's a synthetic sugar that is much sweeter than normal sugar and cheaper to make saving the food and beverage business billions of dollars each year.
However as we have come to know, the food and beverage business will use all sorts of ingredients with out thinking about our health. High fructose corn syrup has been linked to obesity and is main component in many cases for insulin resistance.

When the cells of your body resist insulin (which helps transport glucose to your cells for energy) then it will get out of control and store fat on your body like nobodies business.

Now according to the Nonalcoholic Steatohepatitis Clinical Research Network, high fructose core syrup also scars your liver, which can lead to liver failure.

"We have identified an environmental risk factor that may contribute to the metabolic syndrome of insulin resistance and the complications of the metabolic syndrome, including liver injury," - Abdelmalek (a researcher) said.

Besides liver failure, this can lead to liver cancers and the need for a liver transplant. As you also no doubt know, the liver is a vital organ for us.

Click here to read more specific details about the case.

Bottom line is cut out the high fructose corn syrup, and do that not just because of the high fructose corn syrup, but because any food or drink that has that ingredient, also will be loaded with other sugars, salts, and chemicals.

That is not the type of food you want to be putting in your body. It's essential for your long term health that you begin to eat clean now!

THE BODY GOSPEL SENSATION®

2010-06-04T18:41:00.000-07:00

At last, you can combine the power of your faith with your desire to lose weight and get fit. Body Gospel is a first-of-its-kind program that includes workouts set to inspirational gospel music, breakthrough new resistance bands, and a complete nutrition plan created by fitness icon Donna Richardson Joyner.

She shows you how to combine this effective program with your faith in God to transform your body and your life. With glorious music guaranteed to get you moving, every workout is a “party with a purpose,” and the results will amaze you.

If you believe, you will succeed! and it's Avaliable here by clicking on the banner below.

ANTICIPATION OF TURBO FIRE®

2010-05-24T03:00:00.000-07:00

The workout that will take the nation by storm. Get ready to be fired up! Chalene Johnson's new Turbo Fire® DVD set will be sure to melt of those unwanted pounds. Chalene Johnson is taking it to the next level with Turbo Fire, set to hit the market Mid-June 2010 for coaches and July for public.

Stay tuned for tons more Turbo Fire® information.

Chalene brought you incredible workouts like Turbo Jam and Chalean Extreme, so now get ready for Turbo Fire®. Turbo Fire® will put your body in the furnace and help burn off that stubborn fat with new heart pumping moves. Chalene will take you through some of her best high velocity workout moves yet.

It looks like Turbo Fire® will consist of 12 workouts on 10 DVDs. There will be a basic and a deluxe package. A workout calendar, nutritional guide, Fat burning guide, Class Schedule for all 12 weeks, 5 day Inferno Plan, Resistance Bands, and a Measuring Tape will also be included in the package. The Turbo Fire® DVD set is beginning to take shape as the June launch is quickly approaching. Be sure to get on our Turbo Fire email list to be one of the first to get a copy!

There will also be a Turbo Fire® Deluxe workout package with even more moves! As soon as Turbo Fire is available you will be able to order it directly from this page. Be sure to bookmark this page!

Turbo Fire Workout®. Will be avaliable at www.supersamfitness.com

Giving the iPhone a Run for Its Money

2010-05-19T03:00:00.000-07:00

There's a two-foot-by-two-foot area near the foot of my bed that I call "the Bermuda triangle." It's the only spot in my entire Manhattan apartment where I get service on my iPhone 3G. And even there, the line is crackly and the call usually drops within five minutes.

It's frustrating that I pay $100 a month for my requisite AT&T (NYSE: T - News) wireless plan when my iPhone has essentially become a pricey iPod that I use to send text messages. And I'm not alone: Cities like New York and San Francisco are swarming with iPhone users who can't get a signal.

So I was intrigued by HTC's Droid Incredible, the newest smart phone on the block to utilize Google's (NASDAQ: GOOG - News) increasingly popular Android operating system and Verizon's (NYSE: VZ - News) more reliable wireless network.

The Incredible costs $200 with a two-year Verizon contract and mail-in rebate, and the service plans runs between $90 and $120 a month. It is light and rectangular-shaped, with a 3.7-inch touchscreen and vivid, colorful graphics. The device has four simple buttons: the menu key, search key, return key and "Leap" key, which displays thumbnails of seven different customizable screens. The spacious touchscreen keyboard was easy to use to type email, but BlackBerry owners who love their keyboards may disapprove (but don't they always?).

I found plenty of Android apps to play with, including Flixter and Shazam, two of my iPhone favorites. However, I was disappointed that the Android store didn't have as many of my favorite news apps as there are in the Apple store, such as The Wall Street Journal, The New York Times and CNN apps. Still, reading the news and browsing the Internet with Google's operating system was amazingly fast. Google's own programs, such as Voice Search and Maps, were seamless.

Indeed, it was the Incredible's zippy efficiency that won my heart. The Incredible served up new emails instantly, whether I was in my apartment or walking among the skyscrapers of midtown Manhattan, places where my iPhone typically would stall for several minutes. Websites loaded at lightning speed, and browsing online felt more like using a computer than a mobile phone.

Verizon's wireless coverage was excellent. I enjoyed a 30-minute conversation with an old friend while relaxing on my couch, which is impossible to do on my iPhone without the interruption of a dropped call.

I also loved the 8-megapixel camera, complete with zoom, flash, and video. It made my iPhone's 2-megapixel, zoomless, flashless camera look weak. In fact, the Incredible's photos were comparable to a digital camera, but my iPhone's pictures only turn out well if they're close-ups and in the daylight.

However, the Incredible's Sense interface, which gives users the seven different customizable screens based on themes like work and travel, felt too busy and not nearly as intuitive as my iPhone. The graphics were bright and beautiful, but I often found myself overwhelmed by the options for widgets and folders, and didn't necessarily think that so much customization was helpful.

I did like the "FriendStream," which merged my Gmail, and Facebook and Twitter friends into a single list, allowing me to see everyone's status updates in one place. The phone also created a special list of my "friends" that was pretty much right on target about who are my nearest and dearest (turned out it was culled from my most frequently Gmail contacts). It saved me the time and effort of creating a list of my "favorites" among my contacts.

Music-wise, I wasn't impressed with the Incredible. I liked the built-in radio, but the Incredible's software isn't Mac-compatible, and I couldn't load songs purchased from Apple's iTunes. Instead, I had to transfer tracks from Amazon.com (NASDAQ: AMZN - News) using a miniSD card. The company said that an advantage to supporting mp3s purchased from Amazon.com is that because they aren't copyright protected, they can be loaded onto multiple devices. Even so, for me, it won't replace my iPod.

The biggest downside to the Incredible was its short battery life. The company says that battery life will vary on individual usage and that typically a user can make it through a full day on a single charge. But when I was running multiple apps at once, I burned through the battery in about four hours. Granted, that's pretty much the same as my iPhone, but I expected better performance.

So, is HTC's Droid Incredible worth it? For me, and doubtless others who have a love-hate relationship with the iPhone and AT&T, the Droid Incredible offers a competitive alternative. Though lacking in the music and battery department, it offers loads of apps, Google's strong computing power, and Verizon's superior wireless coverage. At about the same price, the Droid Incredible gives the iPhone a run for its money.

via Marisa Taylor Provided by The wall Street Journal

7 Things to Stop Doing Now on Facebook

2010-05-14T03:00:00.000-07:00

We all have a facbook acount, but do we know the safety of useing it. Here are some tips According to ConsumerReports.org:

Using a Weak Password

Avoid simple names or words you can find in a dictionary, even with numbers tacked on the end. Instead, mix upper- and lower-case letters, numbers, and symbols. A password should have at least eight characters. One good technique is to insert numbers or symbols in the middle of a word, such as this variant on the word "houses": hO27usEs!

Leaving Your Full Birth Date in Your Profile

It's an ideal target for identity thieves, who could use it to obtain more information about you and potentially gain access to your bank or credit card account. If you've already entered a birth date, go to your profile page and click on the Info tab, then on Edit Information. Under the Basic Information section, choose to show only the month and day or no birthday at all.

Overlooking Useful Privacy Controls

For almost everything in your Facebook profile, you can limit access to only your friends, friends of friends, or yourself. Restrict access to photos, birth date, religious views, and family information, among other things. You can give only certain people or groups access to items such as photos, or block particular people from seeing them. Consider leaving out contact info, such as phone number and address, since you probably don't want anyone to have access to that information anyway.

Posting Your Child's Name in a Caption

Don't use a child's name in photo tags or captions. If someone else does, delete it by clicking on Remove Tag. If your child isn't on Facebook and someone includes his or her name in a caption, ask that person to remove the name.

Mentioning That You'll Be Away From Home

That's like putting a "no one's home" sign on your door. Wait until you get home to tell everyone how awesome your vacation was and be vague about the date of any trip.

Letting Search Engines Find You

To help prevent strangers from accessing your page, go to the Search section of Facebook's privacy controls and select Only Friends for Facebook search results. Be sure the box for public search results isn't checked.

Permitting Youngsters to Use Facebook Unsupervised

Facebook limits its members to ages 13 and over, but children younger than that do use it. If you have a young child or teenager on Facebook, the best way to provide oversight is to become one of their online friends. Use your e-mail address as the contact for their account so that you receive their notifications and monitor their activities. "What they think is nothing can actually be pretty serious," says Charles Pavelites, a supervisory special agent at the Internet Crime Complaint Center. For example, a child who posts the comment "Mom will be home soon, I need to do the dishes" every day at the same time is revealing too much about the parents' regular comings and goings.

FAT, PLAIN & SIMPLE

2010-05-03T11:41:00.000-07:00

We always talk about how we want to lose weight. But that's not really what we mean. When we talk about losing weight, we're really talking about losing fat, getting rid of the spare tire, turning the keg into a six-pack. It's about more than getting ready for swimsuit season or squeezing back into your "skinny" jeans, though. (More importantly, it's about having a healthy body fat amount so we don't put ourselves at risk for myriad diseases.) After all, our bodies need some fat. Fat is responsible for regulating our body temperature. It insulates our vital organs. It stores energy that our bodies draw on to function. Not to mention, everyone wants a few strategically placed curves, and you can't get them with just bone and muscle. So, what exactly is a healthy body fat amount?

1.What is body fat percentage? It's simple enough. It's the amount of adipose tissue (body fat) we carry compared to our weight. A 160-pound person who is carrying 32 pounds of fat would be said to have 20 percent body fat. We all want to be working toward an ideal body fat percentage, staying in a range wherein we carry enough fat to feel and look healthy, but not so much that we develop the health issues associated with obesity: hypertension, type 2 diabetes, heart disease, stroke, and cancer. So what are the ideal ranges, and what are the best ways to get rid of unwanted excess adipose tissue, aka body fat?

Most organizations classify a healthy body fat percentage as 20 to 25 percent for women and 8 to 15 percent for men. Women who have over 30 percent body fat and men with over 25 percent are generally classified as obese. There can be some variations that are healthy. Athletes will tend to have less body fat, for example; however, below a point, low body fat can be as dangerous as high body fat.

There are various ways to calculate body fat percentage, with varying degrees of accuracy and expense. Many clinics offer what they describe as the only truly accurate readings, derived from water-displacement, ultrasonic, or X-ray tests. Much simpler than that are many home body fat scales. While simple, they are fairly inaccurate. The best home device is an inexpensive and simple test using skinfold calipers. These calipers measure folds of skin at various parts of the body and provide an estimate of body fat percentage based on those measurements.

Inaccurate or not, most trainers recommend using some sort of body fat calculation in addition to being weighed on a scale. For most of us, though, true accuracy isn't that important, just as long as we're sure that our body fat percentages are going down. We can starve ourselves and lose weight to reach that goal, but a lot of that loss will be muscle loss and won't give us the healthy look or feeling that most of us seek.

2.Muscle burns fat. One reason we want to be so cognizant of our body fat loss, as opposed to mere weight loss, is because muscles burn calories, and if we lose muscle, it will make burning calories—and, by extension, fat—much more difficult. Because the more muscle you have, the more calories you will burn—even when you're resting! So it's important to follow an exercise program that combines resistance activities, like weight lifting, that build muscle with aerobic cardio activities that burn calories. This combination is key to the success of Beachbody's programs, including Chalene Johnson's brand-new ChaLEAN Extreme™.

The really good news is that when you exercise, your body begins turning stored fat into glucose for fuel before it begins breaking down muscle for fuel. This is why high-level athletes can eat so much and still stay sleek. Take Olympic swimmer Michael Phelps's 12,000-calorie-a-day diet, for example. Because he has such a low percentage of body fat, he has to provide his body with enough fuel or his body will begin breaking down proteins in muscle, since it's pretty much out of body fat to go to for fuel. During newsletter chats and on the Message Boards, P90X® graduates often complain of an ammonia-like smell after working out. That smell is indicative of the protein breakdown that occurs when their new elite, low-fat bodies have begun tapping into muscle for fuel. It generally means that they need to start eating more to make it through the workouts—a problem most of us would love to have! Most of us aren't dealing with the problems of elite athletes trying to get enough fuel; we're just trying to get our bodies to approach that kind of shape.

One popular exercise myth is that if we're trying to lose body fat, we should just do lots of cardio and sweat and burn fat, then build muscle later. That's a sort of "lose weight now, get in shape later" approach. There's some truth there. The more we exercise, the more calories we expend and the sooner our bodies tap into our fat stores for energy. But by building up muscle, in addition to doing cardio activity, we can burn a lot more calories, even while we're at rest, and maximize the calorie burn during cardio. Plus, when the stored fat begins to melt off, there will be lean, sexy muscle in its place.

3.How diet affects body fat composition. Something we've discussed before is the myth that dietary fat contributes to body fat. This is only half true. The fact is that body fat, or adipose tissue, comes from stored calories. Your body fat doesn't care whether the calories come from fat, protein, or carbs. Don't believe me? Try drinking a six-pack of fat-free beer every day—you'll have a pony keg under your shirt in no time. The term "beer belly" comes by it honestly, and beer doesn't have a gram of fat. Neither does soda, and it's one of the main culprits behind the obesity crisis.

Fat does have more calories per gram than carbohydrates or protein, so it is wise to monitor the amount of fat in your diet, but if it's healthy fat, like the kind found in avocados, olive oil, fish, or nuts, there's no reason to exclude it from your diet. It is wise to avoid saturated and trans fats, but that has more to do with lipids in your blood, not the composition of adipose tissue.

4.Can you target areas to burn body fat? There's a French proverb that says that sooner or later every woman must choose between her face and her bottom. What this means is that it's a myth that you can target one area of your body over another for fat loss. While we may mainly want to get rid of our guts or slim down our thighs, our bodies are largely democratic about where they take stored fat from—they take fat from all over.

If you've seen Madonna lately, you can see the results of her latest workout regimen. She has incredibly low body fat, but her face has lost the fat as well, so that her bone structure is more prominent and has a more sunken appearance (although it looks like some cosmetic procedures have helped her fill it out somewhat). So if you ever see a product advertised that claims to burn fat off one part of your body and not others, it's over-promising. You can target muscle groups specifically, but fat burning is general.

Any activity will go a long way toward reducing body fat percentage. And health professionals advise that even a modest decrease in body fat percentage will have extraordinary health benefits. So even if achieving your ideal supermodel weight seems impossibly far away, you can really increase your quality of life by making a few minor changes in your activity level and diet. Engaging in a comprehensive program like ChaLEAN Extreme, which encompasses resistance training and aerobic exercise, as well as a healthy diet, is a great place to start. Here's to seeing less of us!

MR. CLEAN...

2010-04-30T00:00:00.000-07:00

Working out makes you feel and look great, but it doesn't make you smell great. One of the biggest advantages to working out at home instead of the gym is that you don't have to lug around a suitcase full of products to restore your body to its inoffensive pre-workout condition. There's no shortage of products that you can have easy access to at home. The industry of smelling good and looking good is massive. But which products really work? And which ones are really necessary? Let's take a look at some of the most commonly used toiletries and what they do—and separate fact from fiction.

1.Deodorants vs. antiperspirants vs. crystals. There's always been a lot of debate about which of these methods is the most effective for eliminating odor, but one thing is undebatable, if you don't use something, your friends, family, and workout buddies are going to be keeping a wide perimeter around you and your malodorous underarms. As we talked about in "The Sweatiest Thing," body odor is caused by sweat from your apocrine glands, which, unlike your eccrine sweat glands (which only produce water and saline), excrete quantities of fat and protein that the hungry bacteria living on your skin digest, and this digestion process is stanky! So, with better living through chemistry, there are numerous approaches for battling B.O.
Deodorants. These are regarded by a lot of people as just perfumed sticks of goo that give off a strong enough smell to mask whatever nastiness is taking place under your arms. In fact, that's only part of the story. You can't really cover up B.O., but you can prevent some of the bacterial reactions taking place (I'd write about the time I was stuck in a small, enclosed room with a hippie chick who only used patchouli oil as deodorant, but the memory's making my lunch come up). Most commercial deodorants contain some sort of antiseptic or other chemical that makes the surface of your skin unfriendly to the bacteria that want to eat your excreted fat and protein. They also contain some sort of perfume which will make you smell pretty. But they won't stop you from sweating under your arms, they'll only ameliorate the damage.
Antiperspirants. The purpose of antiperspirants is to reduce your sweating, thus giving your armpit bacterial sharecroppers nothing to feed on. Antiperspirants usually contain some kind of aluminum salts which cause your sweat pores to close up. There have been lots of rumors that the aluminum will contribute to Alzheimer's disease, and that clogging the pores will cause toxic buildups which can lead to breast cancer. Neither of these urban legends has been given credence by the medical community, including the Alzheimer's Society and the National Cancer Institute. Antiperspirants are the most likely to cause irritation under your arms though, with fragrance-loaded deodorants a close second. So, if you have sensitive skin, crystals may be the way to go.
Crystals. I admit that, before doing research for this article, I thought those crystal deodorant sticks were some wacky faith-healing googaws that Shirley MacLaine or some other New Ager had cooked up. As it turns out, they work similarly to deodorants by coating your skin with a chemical salt that inhibits the bacterial reactions that cause B.O. These probably interfere with your body's natural processes the least. They don't stop you from sweating, don't include artificial fragrances, and, surprisingly (at least to me), actually performed better than traditional deodorants in reducing odor.
Now, apparently, you can even have the nerves in your underarms surgically severed to prevent sweating or you can receive Botox injections to paralyze your sweat glands. These extreme methods have their own drawbacks, not the least of which is the expense. The best thing to do is to probably try different products and see which ones work best for you and those who have to smell you. For truly excessive perspiration or body odor, it might be worth checking with your doctor, either to receive a prescription-strength antiperspirant or to see if any strange odors emanating from your body might be signs of an underlying health problem.

2.Body wash. I have become a big proponent of body wash over bar soap—purely because of laziness. I know body wash costs more, but, for me, its big advantage is that it doesn't dissolve into airborne particles in the shower, like soap does, which creates that dreaded soap scum. And to someone for whom washing the shower is a semiannual event at most, this is no small thing. It turns out that there's an even better reason not to use bar soap though. Because most soap has an incredibly high pH level, it can remove a lot of natural protectants from your skin. It's why your face gets that tight feeling after you wash it. Soap-free body washes have a pH balance that will get you clean but will not upset the pH balance of your skin. Another thing you should avoid in body washes is irritating chemical fragrances. Look for body washes that are labeled "fragrance free" or that are scented with essential oils, which are more skin friendly. Also, avoid body washes which contain sulfates and parabens, chemicals that can dry out and irritate your skin. Various formulations of body wash can offer even more in the way of dermatological delights. You can look for natural moisturizing ingredients such as aloe vera or shea butter or soothing ingredients like oatmeal or peppermint oil. Mesh scrunchies are ideal to use with body wash as they help exfoliate your skin and, unlike sponges, are more resistant to collecting bacteria or mildew. For maximum exfoliation, you can use a body brush before your shower. This dry, stiff-bristled brush will help loosen the dead skin to maximize your shower's effectiveness. It also helps circulation, which can improve your skin's appearance (here are more great tips for healthy skin).

3.Shampoo and conditioner. If you work out every day, it could mean that you are taking two or more showers every day. If possible, try to schedule your workout close to the time you would be showering anyway, so you don't end up drying out your hair and skin from overwashing. If you are washing your hair more than once a day, it's very important to choose a shampoo that is gentle or you'll be stripping your hair of all its natural oils and dulling its color, especially if you have naturally dry hair. Using a good conditioner will help your hair retain moisture and will not dry it out from the frequent washing. Even though it's more convenient, try not to use two-in-one shampoo-conditioner combos. The conditioner is usually washed out with the shampoo and is not nearly as effective as when conditioner is applied separately. As with body wash, it's good to try finding shampoo that is free of artificial fragrances, parabens, and sulfates. It may be hard to find shampoo without sulfates on a typical supermarket shelf and even harder to find one at a low price. You may have to look in a professional beauty supply store or a store that sells natural products. If you use gel, mousse, pomade, or a similar product in your hair, you might treat yourself to a clarifying shampoo once a week—it's formulated to be more astringent than your daily shampoo and will strip out the buildup from other products.

4.Body powder. Body powder is great for absorbing moisture and preventing chafing. It's important to look for talc-free body powder though, as there has been some evidence that talc can contain impurities, including heavy metals, which can be carcinogenic. Talc can also be inhaled and cause lung problems. If you want to spend extra money for "medicated" foot powder, it won't harm your feet, but, generally, it's just regular powder infused with a little camphor or menthol to give you a cool, tingly feeling—it usually doesn't contain any active ingredients or medications to prevent athlete's foot or fungal infections. Tea tree oil is an ingredient, on the other hand (or foot), that has been shown to have some moderate antibacterial properties, in addition to having that menthol-like cool feeling. But the best thing you can do for your feet is to change your socks frequently and invest in decent socks and shoes, as Steve Edwards discusses in the article below.

5.Moisturizer, lotion, and sunscreen. After you've been sweating and showering, it's very easy for your skin to get dry, as a lot of your natural oils have been washed down the drain or sweated off onto your workout floor. Like with body wash and shampoo, try finding products free of fragrance and parabens. Also, don't buy products that contain mineral oil or petroleum. Both of these will clog your pores and can trap sweat and dirt, causing acne. For your face, you should also try to use a moisturizer that contains sunscreen with an SPF of at least 15. If you're working out outside, make sure your sunscreen is broad-spectrum in addition to having a high SPF. It should protect against both UVB rays, which cause superficial sunburn and skin discoloration, and UVA rays, which penetrate deeper into the skin, accelerating aging and causing skin cancer. Make sure you don't forget your ears and the back of your neck when applying sunscreen as they are prime real estate for skin cancer. Don't forget your lips, either—try to use a lip balm with an SPF 15 or higher to avoid drying and burning.
6.Shaving. The shower is a great place to shave for men and women because the steam opens up the pores, making it less of a struggle to remove unwanted hair. Giving the area to be shaved a good scrubbing beforehand to exfoliate the skin will help prevent ingrown hairs. That and keeping the skin warm and moist means you won't clog the razor with dead skin. But you'll still be scraping a sharp metal blade against your poor skin, so you'll want to use a shaving cream or gel that contains moisturizers to lubricate the area, and is free of irritating additives like fragrance, sulfates, and parabens. Shaving cream designed for men or women is really only a marketing ploy. There's no real difference except maybe in fragrance, which you don't want anyway. Razors, on the other hand, are designed to shave different parts of the body more effectively, so you may want to experiment with different kinds. Men and women probably shouldn't share razors because men's hair tends to dull the blades more than women's, and dull blades equal sharp cuts. You should try shaving against the direction of the hair growth for best results or with the grain of the skin for less irritation. After shaving, make sure to use some balm or moisturizer on the area, since you've taken off all the natural oil with the hair. Alcohol-based aftershaves may feel bracing, but, really, they're just going to irritate your scraped-up skin.

FAMILY FITNESS

2010-04-28T00:00:00.000-07:00

When most people think "exercise," they picture themselves spending an hour hitting P90X® or taking a long run on the beach. Busy parents, with schedules crammed full of carpooling, cooking and, often, work outside the home, find they can't even think of exercise seriously, let alone do it. Sure, once the kids are a little older or maybe on the weekend, but now? Today?

Yes, today. Ideally, you'll make that time for yourself, but when it falls through the cracks, fitness and health experts agree that fitting fitness into parenting just takes a little creativity. "The hard part is parents really have to build the time in," said Eric Thompson, senior director of communications and marketing for the American Heart Association. "Being fit is all about habits—habits you form when you're younger that carry you through life."

However, experts agree, it's never too late to start those healthy habits. Here are ten ways busy parents can fit a little extra fitness into their lives:

Chores

You've gotta cook. You've gotta clean. There are ways to squeeze in some love for your body, while doing those things you love to hate.

1.Anybody can just push a vacuum around, but then that person's not getting the full benefits of this otherwise rueful activity. Instead, use deep knee bends while pushing the vacuum out, being sure to tighten and hold the abdominal muscles and buttocks, keeping your back straight. Be sure to switch the lunging leg every few pushes.

2.How many hours a day does a parent spend standing before a sink of dirty dishes? Make better use of that time by working out your legs with side leg lifts. Begin on two feet, then lift one leg slowly out to the side until it reaches about a 45-degree angle. Hold it there for 5 seconds, using the thigh muscle to keep it aloft. Switch to the other foot. Repeat each leg 10 times.

3.Young children means lots and lots of toys. Of course, we want them to clean up after themselves, but we know who really does most of the picking up. Carry a laundry basket or satchel around and bend both knees deep beside each toy to pick up. While squatting, keep your back straight and tighten your abs. Walking and squatting to each toy can quickly translate into dozens of toning squats.

4.Finding workout tools in the kitchen is just as easy as finding cooking gadgets. Next time you find yourself still before a boiling pot of macaroni and cheese, grab a couple of cans from the pantry and do bicep curls. Grasping the can, leave your elbows still and bent at your side. Keep tension in your upper arm as you curl the can up. Repeat 10 curls on each arm.

With the kids

What does any kid want more than their parents' attention? Here are some ways to stay involved with your kids, get some exercise, and have some fun!

5.There are some obvious things we can do with our children that are both healthy and fun; it's just we sometimes forget or, really, are just too lazy. Walking is often overlooked as an easy and convenient way to exercise, as we're all so quick to jump in our cars for every little errand. It may take more time to walk to the store, but the benefits are worth it. And what better way to burn some extra kid energy? Better yet, have your kids ride their bikes, scooters, or skateboards—and try to keep up!

6.Everyone encourages their kids to get involved in team sports like soccer or baseball . . . but who says they should be the only ones exercising? While your kids are at practice, bring your iPod® and take laps around the field (just be sure to keep an eye on them and offer encouragement!). Not all sports need to be organized. Next time your kids are vying for some parent time, take them outside for a vigorous game of tag or soccer yourself.

7.Don't use dreary weather as an excuse to keep you from moving about; there's plenty to do inside with your kid. Turn on the music and dance! Need some inspiration? Check out Shaun T's Fit Kids® Club or Get Real with Shaun T for families who like to groove. Also, Tony Horton's Tony & the Kids! DVD is a fun and wacky way for the whole family to get fit.

Downtime

The long day of trudging through the grind is over, and who wouldn't be tempted to sink into a comfy couch, remote in hand, and just laze away into the night? But remember that every few minutes of exercise counts, so, sure, take a load off here and there to regroup. Just be sure to take breaks and get moving.

8.Commercial breaks generally last about two minutes. Figuring there are five commercials in any given one-hour show, that's 10 minutes of movement you can sneak in right there. Crunches, push-ups, and jumping jacks are classic exercises you can do just about anywhere at any time. And if you're watching back-to-back shows, squeeze in a 10-Minute Trainer® session during the break. But to make sure you don't miss one thrilling minute of Law & Order: Special Victims Unit, warm up during the first show's commercial break and cool down during the second show.

9.Yoga can be an excellent source of exercise, but it's also a great way to relax. And it just feels good to get those kinks out. If you don't know where to start, take a look at Yoga Booty Ballet's Pure & Simple Yoga or Pajama Time yoga workouts to awaken your mind and your body to the possibilities.

10.There is no bigger time waster than waiting for a kid to brush his teeth or put on her pajamas. Use that time wisely. Instead of hanging around the bathroom sink listlessly, grasp on with your hands for some slow, deep squats. Work your abdomen at the same time by keeping those muscles tight. Remember to keep your back straight. Repeat 10 times.

AWWW, SO SWEET!

2010-04-26T03:00:00.000-07:00

Few topics boggle dieters and fitness enthusiasts the way sugar does. Is this simple carbohydrate the key to unlocking elite sports performance? Or is it the chains that drag our country deeper into the obesity epidemic? Annoyingly, the answer is both. But before you throw your hands up in frustration and grab yourself a Twinkie®, let's take a minute to talk about sugar. It's not as complex as it seems. In fact, with just a few guidelines, it's incredibly easy to use these simple carbohydrates for good instead of evil.

Rule #1: Just say "know."
Here's a grossly oversimplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of it, the insulin in your system converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.

As we'll discuss later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).

If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You'll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is okay or even beneficial. If you're able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.

Rule #2: Less is more.
One teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that's 30 calories. If the rest of your diet is tight and you're active, it won't matter. If you're trying to lose weight and eating at a severe deficit, you'll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life's short—enjoy your java.

Rule #3: High fructose corn syrup is the enemy . . .
In a recent study out of Princeton University, two groups of rats were fed a sucrose solution and a high fructose corn syrup (HFCS) solution. The rats that consumed the corn syrup got fatter. "Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity," said study leader Bart Hoebel, "but our results make it clear that this just isn't true, at least under the conditions of our tests."

There are a few possible explanations for this. One is that the ratio of fructose to glucose in HFCS is slightly higher. Another is that in the HFCS manufacturing process, fructose molecules are free and unbound, making them easier to absorb. The fructose in table sugar is bonded to the glucose, which means it requires an extra step to be used.1

Rule #3.5: . . . and it's hiding behind every corner.
And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods like soda, cake, cookies, and pies is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it's in a bottle, box, or can, read the ingredients. You'll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.

Rule #4: No, the sugar in fruit isn't bad for you.
When the low-carb "revolution" hit in the early aughts, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.

Even relatively low-fiber fruits like bananas offer far too many benefits to deny. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit.

You can think of the ingredients in Shakeology® the same way. Sure, there's a little sugar in there, but the protein and fiber slow absorption, and the massive amount of nutrients makes it all worthwhile.

Rule #5: Occasionally, a hit of straight sugar is a good thing.
You're sitting around watching television. You haven't done much today. Your glycogen stores are up, and because you've eaten normally, your blood sugar level is balanced. Time for some Results and Recovery Formula™? Probably not.

Conversely, you just blasted a killer workout. You've blown through your blood sugar and your glycogen, leaving you shaky and tired. Now, getting some sugar in there to recharge quickly wouldn't be such a bad idea. Furthermore, since it'll rush in so fast, it's a great opportunity to add some protein and micronutrients to that sugar blast, because they'll rush into where they're needed just as fast.

If you genuinely gave the workout your all and you're truly wiped out, you won't even come close to storing that sugar as fat.

So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.

A REAL HERO JAMIE OLIVER

2010-04-23T03:00:00.000-07:00

This is a cause that moves me to help. Jamie Oliver believe's that every child in America has the right to fresh, nutritious school meals, and that every family deserves real, honest, wholesome food. Too many people are being affected by what they eat. It's time for a national revolution. America needs to stand up for better food!

We live in an amazing country full of inspirational people and you have the power to change things. With your help, we can get better food into homes, schools and communities all over America and give your kids a better future. Sign the petition www.jamieoliver.com it only takes 30 seconds to save America's cooking skills and improve school food. It could be the most important thing you ever do for your family. America's health needs you now!

HEALTHY CHOICES...

2010-04-21T08:36:00.000-07:00

Chances are that anyone reading this is interested in making healthier choices in their daily life. This means that you probably peruse the daily news headlines looking for health information that can improve your lifestyle. And you'll find it. Well, you'll find the headlines. Whether or not the information will do you any good is another matter entirely. Learning to read health articles is a lot like learning to read food labels. It's all written to sound appealing, but you need to learn how to get past the headlines and into the fine print. Here are a few of the latest health headlines and how they may, or may not, have an effect on your life.

Tea strengthens older women's hips

A new study, published in the American Journal of Clinical Nutrition, involved 1,500 elderly Australian women (70 to 85 years old) who participated in a five-year trial testing the effect of calcium supplementation on osteoporotic hip fractures. Information on tea consumption "was collected at the beginning of the study for 275 participants," and "all participants filled out a beverage consumption questionnaire at the end of the trial." By the end of the study, bone mineral density at the hip was 2.8 percent greater in tea drinkers than in non-tea drinkers.

V.M. Hegarty; H.M. May; and K.T. Khaw. "Tea drinking and bone mineral density in older women." American Journal of Clinical Nutrition, Vol. 71, No. 4, 1003–1007.

What it really means. The scientific community was quick to point out that this study was inconclusive but that it was conducted on a large scale with a broad platform and deserved to get some attention. The benefits of tea have been getting a lot of play over the last decade and this certainly diminishes none of what we've been hearing. Tea's components, particularly its antioxidant flavonoids, are thought to benefit us in myriad ways. Since the only potential downside to tea drinking is a small amount of caffeine (and stuff that you might add to it), it's pretty safe to assume that adding tea to your diet could be a good thing.

Tea is more hydrating than water

From the European Journal of Clinical Nutrition comes information that dispels the common belief that tea dehydrates you. Public health nutritionist Dr. Carrie Ruxton and colleagues at Kings College London looked at published studies on the health effects of tea consumption. "Studies on caffeine have found [that] very high doses dehydrate and everyone assumes that caffeine-containing beverages dehydrate," said Ruxton. "But even if you had a really, really strong cup of tea or coffee, which is quite hard to make, you would still have a net gain of fluid."

E.J. Gardner; C.H.S. Ruxton; and A.R. Leeds. "Black tea – helpful or harmful? A review of the evidence." European Journal of Clinical Nutrition (2007), 61, 3–18. doi:10.1038/sj.ejcn.1602489.

What it really means. I added this one next because it's always a good idea to get more information than to believe one study. This one, though academic, was funded by The English Tea Council. The authors stressed that the work was independent, but the results should still be viewed with some skepticism. Regardless of whether or not the whole dehydrating issue was true, a close look at the work reveals that "experts believe flavonoids are the key ingredient in tea that promote health." Ah, those again. Tip of the week: drink tea.

Convenience foods are not really convenient

The British Food Journal published the "first academic study" tracking the dinner routines of American families and found out that "convenience foods" didn't save you much time in the kitchen.

Of the 64 weeknight dinners observed, "70 percent were home-cooked, meaning they were prepared at home, but virtually all of them included some form of packaged convenience food, such as stir-fry mixes, pre-made chicken dishes, frozen vegetables, and canned soup, for example." Despite these conveniences, dinner wasn't prepared much faster. The preparation time difference between meals involving more than 50 percent convenience foods and those with limited use of such items (between 20 to 50 percent) was negligible. Meals still took an average of 52 minutes to prepare.

M.E. Beck. "Dinner preparation in the modern United States." British Food Journal, July 2007, 109(7): 531–547.

What it really means. Unfortunately, the study is far too myopic to be of much use. It doesn't appear to reflect the way most of us use convenience foods. When I make a convenient meal, it's generally tossed into the microwave and done in five minutes. The upside to this study is that those who prepare real meals don't need to use cheaply-produced store-bought sauces and mixes—and this is great. It's just not what most of us think defines convenience.

Refined sugar is more addictive than cocaine

James Cook University and other research found that sugar was far more addictive than cocaine. Studies showed that 94 percent of rats that were allowed to choose mutually exclusively between sugar water and cocaine chose sugar. Even rats that were addicted to cocaine quickly switched their preference to sugar, once it was offered as a choice. The rats were also more willing to work for sugar than for cocaine. There was speculation that "the sweet receptors (two protein receptors located on the tongue), which evolved in ancestral times when the diet was very low in sugar, have not adapted to modern times' high-sugar consumption. Therefore, the abnormally high stimulation of these receptors by our sugar-rich diets generates excessive reward signals in the brain, which have the potential to override normal self-control mechanisms, and thus lead to addiction."

M. Lenoir; F. Serre; L. Cantin; and S.H. Ahmed (2007). "Intense Sweetness Surpasses Cocaine Reward." PLoS ONE 2(8): e698. doi:10.1371/journal.pone.0000698.

What it really means. The study is really fascinating. Though we don't really need a study to inform us that sugar is highly addictive. A peak at society—or our Message Boards—can tell you that. The truly interesting thing here is the findings of "excessive reward signals in the brain," which might explain exactly why artificial sweeteners are being linked more and more with obesity.

Diet soda is dangerous

A study of about 6,000 middle-aged men and women, who were observed over four years, at the Boston University School of Medicine showed that those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese. They had a 30 percent increased risk of developing a larger waist circumference, "which has been shown to predict heart disease risk better than weight alone"; a 25 percent increased risk of developing high blood triglycerides as well as high blood sugar; and a 32 percent higher risk of having low high-density lipoprotein or "good" cholesterol levels. The researchers then analyzed a smaller sample of participants on whom data on regular and diet soft drink consumption was available. Those who drank one or more diet or regular sodas per day had a 50 to 60 percent increased risk of developing metabolic syndrome, a syndrome marked by the presence of usually three or more of a group of factors, such as high blood pressure, abdominal obesity, high triglyceride levels, low HDL levels, and insulin resistance, that are linked to the increased risk of cardiovascular disease and type 2 diabetes.

R.S. Vasan, MD, professor of medicine, Boston University School of Medicine.

R. Dhingra. Circulation, July 31, 2007: vol 116: pp 1–9.

What it really means. That diet soda is going to the mat. While it's still a relatively small-scale study (since diet soda is consumed by billions), it's plenty large enough to loft some serious bombs into the "zero calories is all you need to know" theory of fake-sugar marketing. It also adds credence to the sugar addiction study above. There is no good reason why anyone should drink diet soda anymore. It doesn't taste as good as regular soda, has no nutritional value, has at least some health risk, and probably even makes you fat.

Vitamin K helps reduce varicose veins

Varicosis, also known as varicose veins, may be attributable to a lack of vitamin K, according to a new study in the Journal of Vascular Research. Inadequate levels of vitamin K may reduce the activity of the matrix GLA protein (MGP), which in turn has been identified as a key player in the development of varicosis. Since vitamin K is required to activate MGP, it is believed that adequate dietary intake of vitamin K is a prerequisite for the prevention of varicose veins.

C. Cario-Toumaniantz; C. Boularan; L.J. Schurgers; M.F. Heymann; M. Le Cunff; J. Léger; G. Loirand; and P. Pacaud. "Identification of Differentially Expressed Genes in Human Varicose Veins: Involvement of Matrix Gla Protein in Extracellular Matrix Remodeling." Journal of Vascular Research, July 20, 2007, 44(6):444–459.

What it really means. This is one of those "why not" studies, meaning that there's no reason not to try the solution, just in case it works. Vitamin K is found in green leafy vegetables, some meats, and fermented food products. Since most of us could use more green veggies and naturally fermented items in our diet anyway, it's a win-win situation.

Drugs' side effects are worse than the conditions that they're treating

A 2005 study published in the Archives of Neurology found that dozens of patients using Mirapex or similar drugs developed serious gambling addictions. Hundreds of people have reportedly contacted lawyers about joining class-action lawsuits that allege Mirapex and Requip caused unusual side effects such as compulsive gambling, shopping, painting, and eating.

Pharmaceutical company GlaxoSmithKline has updated the package insert for its restless legs syndrome (RLS) drug Requip. According to the new insert, Requip may cause "pathological gambling" and "increased libido including hypersexuality." These side effects are reportedly a drug-class-wide thing, which impacts all the drugs belonging to the non-ergoline dopamine agonist class of drugs. Specifically, the insert reads: "Impulse control symptoms, including compulsive behaviors such as pathological gambling and hypersexuality, have been reported in patients treated with dopaminergic agents."

Another RLS drug, Mirapex (which is also used to treat Parkinson's disease), has reportedly caused similar symptoms. The Mirapex package insert reads: "Patients taking certain medicines to treat Parkinson's disease or RLS, including Mirapex . . . have reported problems with gambling, compulsive eating, and increased sex drive."

M.L. Dodd, MD; K.J.K., MD; J.H.B., MD; Y.E.G., MD; K.A.J., MST, MD; and J.E.A., PhD, MD. Arch Neurol. 2005, 62:1377–1381.

What it really means. Do some homework before taking your meds. This is in no way an isolated incident. Why do you think all of those pharmaceutical ads have to list a string of possible side-effects that generally take longer to recite than the rest of the commercial? What really gets me is that many of these conditions that drugs are treating are minor and could be remedied by living a healthier lifestyle.

Non-drug intervention works better than drugs for ADHD in children

A five-year study of 135 preschool students with symptoms of attention deficit hyperactivity disorder (ADHD) found that non-medicinal interventions work effectively to prevent the related behavioral and academic problems in infants. "While medications for ADHD may treat the symptoms," said George DuPaul, professor of school psychology at Lehigh Valley Hospital in Allentown, Pa. and lead author of the study in School Psychology Review, "they do not improve the children's academic and social skills the way behavioral interventions may."

The study evaluated early intervention techniques and their ability to decrease aggressiveness and behavior problems while improving academic and social skills in children aged three to five. The interventions, which included individualized programs that emphasized positive support to reinforce behavior at home and school, were highly effective. Specifically, children who received the intervention techniques had:

A 17 percent decrease in aggression and a 21 percent improvement in social skills at home
A 28 percent improvement in both categories at school
Improvements in early literacy skills of up to three times over their baseline status
ADHD, which affects about 7 percent of school-aged children, makes it difficult for children to pay attention and control their behavior. Up to 40 percent of toddlers with ADHD symptoms are suspended from preschool, and 16 percent are actually expelled.

A.K. Jitendra; G.J. DuPaul; R.J. Volpe; K.E. Tresco; R.E. Vile Junod; J.G. Lutz; K.S. Cleary; L.M. Flammer-Rivera; and M.C. Manella. "Consultation-Based Academic Intervention for Children with Attention Deficit Hyperactivity Disorder: School Functioning Outcomes." School Psychology Review, August 2007, Vol. 36, #2.

What it really means. While the research is inconclusive, it makes a lot of sense. Our "take a pill and get better" reaction to behavior issues doesn't seem to be working, which is becoming clearer as the U.S. continues to slide down the scale in terms of world scholastic achievement. It's promising research, however, and will hopefully lead to us having more accountability about our lifestyles. After all, getting proactive is the Beachbody®/Million Dollar Body™ way. We know it works, and it stands to reason that it will work for kids, too.

Obese children benefit from peer support

The Journal of the American Medical Association took a first look at whether heavy kids benefited from being encouraged to play with more physically active peers. A team led by researchers at Washington University School of Medicine in St. Louis found that obese children who lost weight kept it off if they were in a maintenance program. The research, involving 150 overweight 7- to 12-year-olds, is one of the first large-scale studies to evaluate the long-term effects of weight loss maintenance strategies in children. The kids initially lost weight on the same program, and then were split into groups—some with support, others left to their own devices. The longer the kids remained in the active support network, the longer they tended to keep their weight off.

10 REASON TO GIVE UP SODA

2010-04-19T01:13:00.000-07:00

If you're looking for a scapegoat in the obesity epidemic, look no further than soda. It's the single greatest caloric source in the world, accounting for somewhere between 11 and 19 percent of all the calories consumed worldwide. It's cheap, addictive, and readily available, which generally means that it will take some willpower to avoid. But don't despair, as we at Beachbody® are here to help. We present: our top 10 reasons to give up soda. Drumroll please . . .

10.Soda may cause cancer. According to a report in Cancer Epidemiology, Biomarkers & Prevention, consuming two or more soft drinks per week increased the risk of developing pancreatic cancer by nearly twofold compared to individuals who did not consume soft drinks. As reported, the study "followed 60,524 men and women in the Singapore Chinese Health Study for 14 years. During that time, there were 140 pancreatic cancer cases. Those who consumed two or more soft drinks per week (averaging five per week) had an 87 percent increased risk compared with individuals who did not."

Then why, you're probably asking yourself, is this number ten on our list and why is soda even still on the shelf? Not that I'd challenge the ability of such large corporate power to hide such a thing but, in this case, the study slit its own throat. As one of the researchers noted, "soft drink consumption in Singapore was associated with several other adverse health behaviors such as smoking and red meat intake, which we can't accurately control for," meaning that we have no way of knowing, for sure, if soda was the culprit. Still, it doesn't hurt to know that when you drink soda it lumps you into a fairly unhealthy user group.1

9.It's not just about calories. Calories grab headlines, but recent science is showing that diet soda users are still in the crosshairs. A 2005 study by the University of Texas Health Science Center showed that there's a 41 percent increased risk of being obese—and a 65 percent increased risk of becoming overweight during the next 7 or 8 years—for every can of diet soda a person consumes in a day. Admittedly, this one should be higher on the list, but I wanted to make sure the article-skimming crowd knew the score up front: that diet sodas are very much a part of the problem.

8.It's the water . . . and a lot more. Okay, so that was a beer slogan, but soda is also made up mainly of water, and when you're slinging as much of it as they are, and you need to sling it cheap, sometimes you can't help but run into problems with your supply chain. In India, Coca-Cola® has found itself in hot water, and not the kind they thought they were purchasing rights to. Two of their factories have been closed, but one continues to run amok. According to a report in The Ecologist, "They accuse the company of over-extracting groundwater, lowering the water tables and leaving farmers and the local community unable to dig deep enough to get to vital water supplies."

"Since the bottling plant was opened in 2000, water levels in the area have dropped six metres, and when a severe drought hit the region earlier this year the crops failed and livelihoods were destroyed."2

7.BPA: not just for water bottles anymore. Nalgene® and other water bottle companies took the heat when the dangers of bisphenol A (BPA) were made public a couple years back. While these companies went to great lengths to save their businesses, the soda companies somehow flew under the radar and continue to use it in their products. A recent Canadian study has found that BPA exists "in the vast majority" of the soft drinks tested. Most of these were under the national limits set for toxicity, but some were not. And remember how much soda the average person consumes, meaning odds are most soda consumers are at some risk.

"Out of 72 drinks tested, 69 were found to contain BPA at levels below what Health Canada says is the safe upper limit. However, studies in peer-reviewed science journals have indicated that even at very low doses, BPA can increase breast and ovarian cancer cell growth and the growth of some prostate cancer cells in animals."3

6.Can convenience. As in the 1950s colloquial: can it. Speaking of the 1950s, those were the happy days when most of our soda was consumed at soda fountains, obesity was a term hardly anyone had heard of, and the most feared epidemic was one of atomically mutated insects taking over the world. Now instead of hoofing it down to the corner confectionery for one soda, we fill out trucks with pallets of shrink-wrapped cans or bottles and quaff the stuff by the six-pack. Not to mention how out of balance this ensures our diets will become, it wreaks havoc on the world around us. The bottled-water industry (which is mostly owned by the soda industry) famously uses 17 million barrels of oil a year, and the aluminum industry uses as much electricity as the entire continent of Africa. Not only that, aluminum mining accounts for a ton of toxic chemicals that is left behind for every ton of the metal produced.4

5.The Frankenfood factor. Whether you consume diet or regular soda, you're getting all of the genetically modified food you need and more, via high fructose corn syrup or aspartame. Both of these are under plenty of scientific as well as anecdotal scrutiny. Findings aren't pretty but, so far, this multibillion-dollar industry has kept these sweeteners on the shelves while alternative sweeteners meeting cost requirements are explored. Since it's almost impossible to read health headlines without finding one of these ingredients in some type of controversy, I'll just use one example:

"The Center for Science in the Public Interest, a nutrition and food safety advocacy group, called on the U.S. Food and Drug Administration to review the claims, which stem from research conducted by the European Ramazzini Foundation in Italy.

The foundation reported that rats who consumed aspartame in exceedingly large quantities were more likely to develop cancer. CSPI executive director Michael Jacobson considers this an important finding that should not be overlooked." 5

I know, there I go again with the cancer. But some people need to be shocked in order to take action. For me, seeing the Diet Coke® and Mentos® experiment was all I needed to swear off the stuff.

4.Foreign news cares how much soda we sell in our schools. How bad is your country's problem when the whole world is watching its daily actions? "Nearly one in three children and teenagers in the U.S. are overweight or obese and health experts say sugary drinks are part of the problem." Yep, bad. The world is well aware of the problems soda is causing and is looking to us to lead. And we certainly are trying. Are you with the program?

"Under the voluntary guidelines, in place since 2006, full-calorie soft drinks were removed from school canteens and vending machines. Lighter drinks, including low-fat milk, diet sodas, juices, flavoured waters and teas, were promoted in their place."6

And, while great and all, it appears that no one got the memo about diet sodas.

3.Diet? Um, that's just like your opinion, man. When it comes to soda, treat the word "diet" as a slogan. A study at Boston University's School of Medicine linked diet soda with increased risk factors for heart disease and diabetes. To be more specific, the study "found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome," which is a cluster of risk factors such as excessive fat around the waist, low levels of "good" cholesterol, high blood pressure, and other symptoms that lead to heart disease and/or diabetes. And, for those of you only concerned about how you look in the mirror, "Those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese."

2.Soda outkills terrorists. A study out of the University of California, San Francisco, shows that soda has killed at least 6,000 Americans in the last decade.

From ABC News: "The new analysis, presented Friday at the American Heart Association's 50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention, offers a picture of just how horrifying the damage done by excess consumption of sugary drinks can be.

Using a computer model and data from the Framingham Heart Study, the Nurses Health Study and the National Health and Nutrition Examination Survey, researchers estimated that the escalating consumption between 1990 and 2000 of soda and sugar-sweetened beverages, which they abbreviated as 'SSBs,' led to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease.

What's more, the burden of the diseases translated into a $300 million to $550 million increase in health care costs between 2000 and 2010."7

1.It's the "real thing" . . . not exactly. Should having the number one caloric source in the world come from something that's entirely manmade be a metaphor for a dying world? It doesn't have to be this way. After all, there's nothing in soda that we need. In fact, there's nothing in soda that even comes from the earth except caffeine, and that's optional. It's a mixture of altered water (injected with carbon dioxide gas), artificial flavors (yes, "natural flavor" is artificial), artificial color, and phosphoric acid, along with its sole caloric source that is a by-product of genetically modified corn production and offers virtually no nutritional value. It's about as real as The Thing.

POWER OF WILL...

2010-04-16T00:00:00.000-07:00

Willpower is the inner strength and the inner engine that propels towards success and achievement. It is the power that pushes into action in every area of life. Willpower is one of the most important and desirable inner powers, and its lack or presence determines whether you will fail or accomplish your desires and ambitions and attain success.

Willpower is erroneously considered as a quality belonging only to highly successful people, who depend on strength and force to achieve their goals. The truth is that it can be developed by everyone, and it is important, useful and desirable in the small affairs of life, as it is in the achievement of major goals.

If you usually feel too lazy, developing your inner strength will help you to overcome this laziness. If you usually procrastinate, possess low self-esteem, feel weak and vulnerable or lack self-control, strengthening this power will help you too.

Willpower, which is inner strength, manifests as the ability to control unnecessary and harmful impulses. It also manifests as the ability to decide, abide by this decision, and follow it with perseverance until its successful accomplishment. This ability gives you the courage and strength to endure and overcome inner and outer resistance and opposition, difficulties and hardships.

There are many who lack the inner strength to say "no". Others find it difficult to follow and assert their ideas and beliefs. Some are afraid to take action and make changes or they lack resolution and the persistence to go on with their plans to the end. A strong power of the will can change all this.

It is the right and privilege of everyone to develop this ability. Everyone can develop it to a greater or smaller extent, depending on the desire, earnestness, ambition and time devoted to developing and strengthening this inner power.

In many of my other articles, and in the book "Will power and self discipline", I have emphasized the importance of developing this ability, and showed how to do that. You do not require super ordinary powers to develop it. You do not need to sleep on a bed of nails, fast or stand on one foot for days, as fakirs do. The concept that the development of willpower requires you to undergo suffering and physical mutilation is not true.

Developing willpower and inner strength is a gradual process that anyone can undertake. Some will be able to reach higher levels of power, while others will reach different degrees of development, but the way is open to all.

You will have to give up some unnecessary and harmful pleasures and change some unhealthy habits, but this is for a higher good. You give up something harmful or useless, in order to gain strength and power that will help you in every area of your life. In fact, the whole process can be turned into an absorbing, enjoyable and interesting challenge.

Training and exercising your willpower will fill you with strength, courage, and assertiveness. As your power grows, it will be easier for you to get rid of habits and attitudes that stand in your way to a better life. You will gain inner strength that will help you at your job and at home, in your relationships, with carrying on your tasks and with accomplishing your ambitions.

NOT 2NITE...

2010-04-09T03:00:00.000-07:00

Headaches are, well, a headache. They seem to come on at the most inconvenient times, and can make it impossible to function well at work or at home. People who suffer from headaches may notice that the pain they feel is not always the same. Here is a good breakdown of the different types of headaches that you may experience.

It's easy to imagine what a tension headache feels based on its name. This kind of headache most commonly causes pain in the temples of the forehead and pronounced feelings of pressure around the head. When a tension headache hits, it feels as you're wearing a hat that is three sizes too small. Just think of the hat band applying steady and strong pressure in a circle around the head. Tension headaches also cause the muscles in the back of the head and in the neck and shoulders to contract and tense, making it hard to physically relax that area and become comfortable.

Migraines are one of the most debilitating types of headaches. Sadly, scientific research still has not been able to determine exactly what causes migraines, nor has research found a reliable cure for them. Unlike tension headaches, migraine pain doesn't necessarily spread out evenly around the head, nor is the pain mirrored on the opposite side of the head. This means that someone could feel migraine pain in their right temple, but not in their left.

Migraines come on slowly. Most sufferers can identify the beginning symptoms of a migraine before the full effect hits. The biggest symptom is a feeling that the body's equilibrium has been knocked off center. Nausea, blurred vision, and vomiting are all common manifestations of migraines that gain in intensity as the headache develops. A heightened sensitivity to light and noise are also common, and can make it impossible for someone to engage in their regular day to day activities.

A small population of migraine sufferers also experience a sensation referred to as an aura, which can be a visual light phenomena appearing in the outer edges of the vision field, or in tingling sensations in the body, especially in the extremities, and an upset stomach. Most migraine sufferers do not experience the aura sensation, however, but those that do have a very difficult time handling it.

Cluster headaches are rare, but are the most painful type of headache. They occur in patterns, or clusters, over the course of days or week, and come on suddenly and without the warning of any preceding symptoms. The onset of a cluster headache is characterized by short bursts of pain which can last for a few minutes or a few hours. The pain caused by a cluster headache is a deep and jabbing sensation deep within the eye socket on one side of the face. Eye twitches on the affected side, drooping eyelids, and nasal drip are all common side affects of cluster headaches.

Headaches are neither simple nor easy to treat. However, as science advances and new understandings are gained, and as headache sufferers understand the mechanics of the specific type of headache that they are dealing with, steps can be taken to ease the difficulty of experiencing and recovering from a headache.

The most common type of headache, tension headaches tend to happen over and over again, especially during times of stress. Also called stress headaches, tension headaches are not usually symptomatic of something serious, but they can be extremely painful.

People who suffer with tension headaches usually report having some or all of the following symptoms:

•Insomnia.
•Headache starting in midday.
•Irritability.
•Muscle aches.
•Pain affecting the sides, top, and front of the head.
Tension headaches can last thirty minutes, to several days, vary in intensity, and appear daily or sporadically.

The goal of treating any headache is to relieve pain and prevent further headaches. Most often, people try to relieve tension headache pain with over-the-counter pain relievers, such as those containing aspirin or acetaminophen. Some other things you can do to get rid of a tension headache are:

•Take a hot bath or shower to help relax.
•Do not skip meals.
•Exercise regularly to relieve stress, and get plenty of rest.
•If you ingest a great quantity of caffeine or sugar and decide to stop, wean yourself instead of stopping all at once. Sudden changes in diet can cause headaches from withdrawal.
•Learn to not worry about things beyond your control.
•Learn to massage your neck, head, and face. Visit a day spa periodically for total body massages to help relax.

If you can discover the cause of your tension headaches, you may be able to circumvent future attacks. Learn to reduce or manage stressors in your life. Eat, sleep, and exercise on a schedule. Do not spend hours each day at the computer. Take short frequent breaks if you use a computer as a source of income. Seek help for depression.

If over-the-counter pain relievers do not help, make an appointment to see your doctor. Sometimes doctors may prescribe muscle relaxants, antidepressants, or powerful pain relievers such as Fioricet or Vicodin. Doctors closely monitor the use of products containing codeine, since they have proven to be addictive.

If your doctor prescribes tension headache medication, make sure that you take it on a schedule, without skipping does, since it is intended to prevent further headache attacks. Those prescriptions may include antiseizure drugs, blood pressure medications, and antidepressants. Used daily, even in absence of a headache, those prescriptions will help treat future tension headache attacks.

Whether you manage your tension headaches with stress reduction, massage therapy, over-the-counter-medications, or doctor prescriptions, make sure to treat your symptoms at the onset when pain is mild, and before your headaches become more painful and frequent.

It's morning. Showered, dressed, full of breakfast and out the door, you begin your day. As the morning slips into afternoon, you notice that you're becoming unusually irritable and tired. You're thirsty, drowsy, and are craving something sweet. Just before dinner, while watching TV, you become slightly lightheaded, see a few sparkling flashes of light in your vision, and develop a slight headache. Twenty minutes later, you abruptly excuse yourself from the table, holding your pounding head in your shaking hands, and get sick in the bathroom.

You're experiencing the headache of all headaches—a migraine.

While there are many forms of migraine headaches, the two most common are classic and common. The main difference between the two is onset of headache with an aura; dazzling zigzag lines, sparkling lights, and colorful flashes of fireworks in your field of vision. Classic migraines begin with pain and an aura. With common migraines, the sufferer develops a pounding headache, usually on one side of the head, spreading sometimes to the eye and jaw areas.

Health professionals agree that there may be certain circumstances that trigger migraines. Some of those triggers could be:

•Infrequent eating and fasting
•Sleep pattern changes
•Loud noises, unusual odors, or bright lights
•Hormonal changes
•Food triggers such as nuts, strong cheese, processed meats, artificial sweeteners, and citrus foods
While in the throes of a migraine, it doesn't matter to you which kind of migraine you have, or what triggers it. What matters is getting fast relief. If you've had a migraine episode before, you know what precedes it, so you know what to expect. If you know a migraine is coming, following these tips may help ease the pain and shorten the length of the headache:

•Use an over-the-counter medicine such as Excedrin Migraine, Extra Strength Tylenol, or Aleve.
•Lie down in a quiet, dark room.
•Apply a cold washcloth to your head.
•Drink a soda containing caffeine, or a cup of strong caffeinated coffee.
•Use relaxing massage techniques and gently massage your head, neck, face, and shoulders.
•If your doctor has prescribed drug therapy, take the recommended dosage at the onset of your migraine.

Determining what triggers your migraines, and avoiding those triggers, can lessen their frequency. If you know a migraine is developing, take immediate action to stop the migraine or shorten the duration of it. If you have continued and frequent migraines, see your doctor for more ways to manage your migraines.

BREAKFAST OF CHAMPIONS...

2010-04-07T07:07:00.000-07:00

Here are some of the ways regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

■Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

■Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.

■Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.

Unfortunately, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight. Click banner below and try shakeology, it's the best way to start your morning 70 vitamins and minerals in one healthy weight loss shake.

BUCKEL UP FOR SAFETY...

2010-04-05T09:11:00.000-07:00

The first group exercise certification I got was for Indoor Cycling. I took a cycling class years ago with instructor Ben Taylor (singer Carly Simons son)and I was hooked. I than was mentored by a amazing woman who I will never forget Hope Gamble who nurtured me for a year to be a cycling instructor.

Recently a friend and I was tweeting about her exerience in a cycling class and it sparked up memories of my first time. So I wanted to share...Indoor cycling is a very safe sport, but as with any exercise there is the risk of getting injured. Most injuries sustained are in the lower back or knees. However much of that risk can be reduced by a proper bike setup, learning the right techniques and by pacing yourself.

A cycling instructor can help you set up the bike properly to have the perfect fit. This helps you create the proper form and helps you get the full benefits of the movements. More importantly, it minimizes the risk of injury.

Proper technique in cycling is essential. The benefits of the workout are lost when not using the right form and the risk of injuries increases. Learn the movements first before moving on. The goal is to stay in control and focus on your form (and of course have loads of fun doing it).

Getting fitter means pushing yourself and that's a good thing. But most important is setting your own goals. cycling is not a competition: it's you enjoying the ride while working on your physical self. If you strain yourself too much you risk injury or if you venture out on doing your own routine can also contribute to injury.

It's also very important to hydrate yourself properly. You'll sweat a lot while doing this type of exercise and you'll need to replenish that loss of water. It's recommended to drink 40 ounces (1 litre) of fluid during a class.

If you have experienced any heart problems in the past, you may want to consider skipping this workout. Because of its high intensity your heart can start racing in a hurry. A good heart monitor can help you control this, but there is a risk.

If you have any doubts,consult your doctor first before begining any type of exercise.

SCORE!...& I DONT MEAN THE STRIP CLUB ON I-9

2010-04-02T00:00:00.000-07:00

One way to increase your self-esteem is to establish goals based on what you can realistically achieve. Working through your goals will enable you to develop your potential. Developing your potential leads to higher self-esteem.

It is almost impossible to achieve anything without a set goal. Having goals is what separates those that do and those that only wish they had. Goals can be large or incremental leading to the accomplishment of a larger goal.

Goals should be short term and long term. It is often impossible to meet a long term goal without first using a series of short term goals. The initial short term goals should be one you can reasonably be sure you can reach. Later short term goals are ones which will build on the success of the initial goals. Keep adding short term goals until you achieve your long term goal.

For many of us goals are easily made and easily broken. Whether it's to lose weight, save money, or adopt a healthier lifestyle, sometimes goals can be hard to keep. But, working toward these and other goals can improve your life. Setting realistic goals year round can lead to a healthier lifestyle, improved self-esteem, and increased confidence.

Children also can benefit from learning how to set and reach goals. It helps them learn how to manage their time and make good decisions—skills that can have a lasting and positive impact on their future.

The following tips can help you and your children successfully set and achieve your goals:

Be specific. When thinking about your goal, be as exact as possible. People who set specific goals are more likely to succeed. For example, instead of saying that you want to save money, set a specific goal to save $20 (or whatever your goal amount is) per week.

Put it in writing. Write down exactly what you want to achieve and post it in a place where you will see it every day. This will help remind you what you're working toward. When you write, use positive terms. For example, instead of writing, "I will stop eating junk food" re-word your goal in more positive terms: "I will make healthy food choices."

Set realistic goals. When you think about setting goals, make sure that they are within your reach. Be mindful of your finances, schedule, and other personal affairs. Many people forget to think about these important factors and, as a result, they set unrealistic goals for themselves.

Develop an action plan. Create a timeline with steps toward your goal. Set deadlines for each step and cross them off as you go. Sometimes just crossing things off and watching your list get smaller can give you a sense of accomplishment and help you to keep going.

Believe in yourself. Stay positive about your progress. Share your goal with a friend and ask him to help keep your spirits up.

Be flexible. Keep in mind that setbacks can happen. Don't get discouraged and give up. Your hard work will pay off!

Reward yourself. Acknowledge your achievements, even the small ones. Reaching a goal takes hard work and you should be proud of your efforts.

COMFORT ZONE

2010-03-31T01:05:00.000-07:00

I used to have a comfort zone where I knew I wouldn't fail.
The same four walls and busywork were really more like jail.
I longed so much to do the things I'd never done before,
But stayed inside my comfort zone and paced the same old floor.

I said it didn't matter that I wasn't doing much.
I said I didn't care for things like commission checks and such.
I claimed to be so busy with the things inside the zone,
But deep inside I longed for something special of my own.

I couldn't let my life go by just watching others win.
I held my breath; I stepped outside and let the change begin.
I took a step and with new strength I'd never felt before,
I kissed my comfort zone goodbye and closed and locked the door.

If you're in a comfort zone, afraid to venture out,
Remember that all winners were at one time filled with doubt.
A step or two and words of praise can make your dreams come true.
Reach for your future with a smile; success is there for you!

M.T.A. Increases Fares and Cuts Services By WILLIAM NEUMAN AND JENNIFER 8. LEE

2010-03-29T00:00:00.000-07:00

I was reading the NY Times and saw this, MTA laughing about the the fare hike, do you think this is fair when there is a recession on? I mean WTF!! This is the time to tie this into fitness. If you can walk it, Do it! The reward is you will get in amazing shape, save money and stick it to MTA were it hurts. Here's the story & picture from the NY Times.

The board of the Metropolitan Transportation Authority voted on Wednesday morning to enact a series of fare hikes and service cutbacks needed to keep the transit system from going broke.

The vote was broken largely into three parts: fare hikes, toll increases and service cutbacks. After hearing from the public and the board members, the board approved each by a vote of 12 to 1.

“This is your last chance or forever hold your peace,” H. Dale Hemmerdinger, the chairman of the board, said before the final vote.

The lone dissenting member in each vote was Norman I. Seabrook, president of the 9,500-member New York City Correction Officers’ Benevolent Association.

Board members called the combination of fare increases and slashing bus, subway and commuter rail cuts a disaster but said they could no longer wait for lawmakers in Albany to rescue them.

The fare hikes on the subway and buses, including an increase in the base subway and bus fare to $2.50, from $2, will take effect on May 31.

Commuter rail fares will increase on June 1. Tolls on the authority’s bridges and tunnels will also go up, with the increase taking effect in mid-July.

The service cuts are far reaching. They include the elimination of 35 bus routes and two subway lines, the W and Z. Off-peak and weekend subway, bus and commuter rail service will also be cut back.

The authority’s board had hoped for a different outcome.

Gov. David A. Paterson and Assembly Speaker Sheldon Silver have championed a financial rescue plan for the authority that would have prevented the service cuts and allowed a much smaller fare increase.

That plan [pdf], put forth by Richard Ravitch, a former authority chairman, would have funneled new revenues to the authority by creating a new tax on payrolls and tolls on the East River and Harlem River bridges. But several Democrats in the State Senate opposed the bridge tolls and blocked the rescue package.

“It’s truly sad that a few individuals can hold all these brave individuals hostage,” Mr. Hemmerdinger said when the meeting started.

Officials in Albany have said they still hold out hope that a compromise can be reached in the coming weeks. But the authority said it had to go through with the Wednesday vote to give itself time to plan and implement the fare and service changes.

If lawmakers do eventually pass a rescue package, authority officials say they may be able to stop the changes before they take effect.

Before the vote, the board heard from a parade of M.T.A. employees, transit advocates and city officials who criticized the fare hikes and service cutbacks that would affect a system that covers two-thirds of all mass transit riders in the United States. A number complained about how the cuts would disproportionately affect the middle class, who were already struggling in the city’s economic downtown.

Norman Siegel, a past and present candidate for the city’s public advocate and a longtime civil liberties lawyer, tried to portray the board as out of touch, asking the board, “I am curious how many of you use the trains or buses regularly?”

When only some raised their hands, he said, “I hope that one day everyone here raises their hand.” He added, “You clearly don’t represent the diversity of the city or the state.”

David I. Weprin, the city councilman who is chairman of the Council’s finance committee, said that fare hikes should be the absolute last option. “They are neither new nor innovative,” he said. Instead, he urged for pursuing more aggressive advertising strategies and appealing to Washington.

Others used the opportunity to vent against Wall Street and the broader financial crisis, as much of the M.T.A.s’ financial burden comes from debt payments on money borrowed for capital improvements through Wall Street companies.

Elliot G. Sander, executive director of the M.T.A., acknowledged the cost of the spending binge earlier in the decade, describing the capital improvements made from 2000 to 2004 as being put “on a credit card.”

• • •

Live Blogging Updates: Before the vote, City Room filed blog updates from this morning’s meeting, below:

11:15 a.m. Members of Metropolitan Transportation Authority board have been discussing the fare hikes in advance of the final vote.

So far, the wide-ranging discussion from the public and the board members has referenced A.I.G.’s $169 million in bonuses, Bernard L. Madoff and Shakespeare’s Julius Caesar.

10:30 a.m. The Metropolitan Transportation Authority hearing on the fare hikes has been under way since 9:30 a.m. A vote is expected. “It’s a true crisis that cannot be solved by ourselves without causing great pain to the riding public,” Mr. Hemmerdinger said at the beginning of the meeting.

At the microphone, some used the opportunity to vent about the broader financial crisis. John Ferretti, a conductor on the No. 1 line who helps publish The Revolutionary Transit Worker bulletin, noted that the M.T.A. was burdened by debt that had been incurred with the encouragement of Wall Street companies.

He said the increases “would take money out of the pockets of workers to save the funds of parasitic financiers and bankers.”

9:34 a.m. The board of the M.T.A. is meeting to vote to enact a stiff series of fare hikes and service cutbacks needed to keep the transit system from going broke. The meeting, which started at 9:30 a.m., can be watched online. We will post details from the discussion and, eventually, the vote.

Board members have called the combination of fare increases and slashing bus, subway and commuter rail cuts a disaster but said they could no longer wait for lawmakers in Albany, who are in legislative stalemate, to rescue them.

As this blog has noted previously, here is what some of the proposed fares and tolls would look like under the plan:

New York City Transit: The base subway and bus fare in New York City would rise to $2.50, from $2. The monthly MetroCard would rise to $103, from $81. The pay-per-ride MetroCard bonus would remain at 15 percent.
Commuter rail: Fares on most lines would go up from 20 percent to nearly 30 percent. For example, on the Long Island Rail Road, a person who commutes from Hicksville to Pennsylvania Station will pay $267 for a monthly ticket, up from $211. A person who commutes from Ronkonkoma would pay $352, up from $278. On the Metro North Railroad, a person commuting from White Plains would pay $243 for a monthly ticket, up from $191.
Bridges and tunnels: Existing one-way E-ZPass tolls on the authority’s major bridges and tunnels, like the Robert Kennedy Bridge and the Brooklyn Battery Tunnel, would rise to $5.26, from $4.15. One-way cash tolls on those crossings would rise to $6.50, from $5.
Access-a-Ride: Fares on the authority’s door-to-door Access-a-Ride service will remain equal to the base subway and bus fare. The authority had previously proposed raising Access-a-Ride fares to double the base fare.
Other fares: Some of the steepest increases will occur on the transportation authority’s Long Island bus line, which operates primarily in Nassau County. There the fare will increase to $3.50, from $2.

SINGLE PARENTS ARE SUPERHERO'S

2010-03-26T00:00:00.000-07:00

A single parent family is a family where there is only one parent and one or more children living together in a home atmosphere, versus a family that has two parents living in the home. Married couples, at times, may find themselves in the role of a single parent if the other parent is away from the home for an extended period of time due to work, military duty, or imprisonment. Basically it one parent having to serve a dual-parent role, that of both mother and father to a child or children in the extended or permanent absence of the other parent.

My dad left the day I was born cause he didn’t want any kid’s at the time, my mom was only 16 and there is where the journey begins. While single parenting is not a choice many people would intentionally make, it can have its rewards. Many times single parents discover they are capable of doing more than they ever thought possible and that they have skills they did not know they had. They become more self-reliant and less co-dependent upon others for their existence. And hopefully they learn that true happiness must come from within, not from other people. Single parenting is very challenging, but it can also reap benefits if you accept the challenge and grow through it.

One of the most significant challenges facing single parents would have to be trying to make ends meet financially. Single parents usually must survive on only one income, whereas other families usually have two parents working providing double income. If there is a hostile divorce, the single parent must also deal with developing amicable relations with the other parent, which can be a challenge in itself. Visitation, collecting child support, joint custody of children, and not to mention power struggles, are all issues that present challenges to single parents. Fortunate are the ones who can settle their differences harmoniously as it makes life much easier not only for them, but also for the children. However, all challenges can provide opportunities for learning and growing. View them as challenges to be overcome, not obstacles of defeat. You will be a much stronger person.

One of the most difficult things a single parent can struggle with is having to do everything by themselves with no one else to blame if it does not get done. They quickly learn that if something has to be done, they are the one that has to do it. Even if you have developed a network of friends with which each helps each other, you may find there are some jobs to be done that no one is capable of or has time to do. Accepting and learning from challenges is part of a growing and developing process that we never outgrow. The day we stop learning is the day we begin to die.

Children in single-parent homes can learn to help with household chores and care for younger siblings, which helps them develop maturity quicker than those families that have two parents who do everything for them. Children can learn more quickly to be self-reliant, solve problems, and accept responsibility for their actions. They also can learn that life is not fair and to make the best of the situation. Children can also benefit by sometimes having the best of both worlds—quality time with each of their parents individually, which is something they may not get in a traditional two-parent family where the parents may get so caught up with making a living that they forget to make a family life. You are a SUPERHERO!!

Get into the best shape of your life in the comfort of your home visit http://www.supersamfitness.com/
4 all you fitness and nutritional needs like P90X, Insanity, Brazil Butt Lift, Shakeology and more.

SO, YOU WANNA BE ONE OF US...

2010-03-24T00:00:00.000-07:00

Working as an group exercise instructor can be fun and rewarding. If you enjoy taking group fitness classes, you may want to look into finding work as an aerobics instructor. You need to know before you start trying to become an aerobics instructor that you will be putting in long hours and that working as an aerobics instructor takes hard work and lots of effort. People will be depending on you for their physical fitness, and it will be your job as an aerobics instructor to make sure that they are happy with their aerobics routine. You can follow these simple steps to help you on your path to becoming an aerobics instructor.

To become an aerobics instructor you will need to become as familiar as possible with aerobics exercises and aerobics formats. It is important for you to truly enjoy your aerobics classes and take full advantage of all of the experience of the aerobics instructors who are in charge of teaching your classes. Familiarize yourself with their aerobics instruction styles and decide what you like best and what style of aerobics works best for you.

First and foremost you need to get your CPR and First AID certification most fitness clubs will not even see you unless you have this. So if your serious about this make sure you get your CPR. Next you will need to get certified as a group exercise instructor, don’t make the mistake a lot of people who want to get into the field do, they get certified in everything. That a big no-no, instead determine what kind of class you want to teach, is it Kickboxing, Indoor Cycling, Pilates, Yoga etc, Once you have decided what you want to teach now it time to research certifications, talk to the instructors in the class you love taking, that is the best start since most likely that is the certification you are looking to get to become an aerobics instructor.

The health industry continues to boom, and the occupational outlook for those in preventive health maintenance looks pretty good. People have figured out that more time spent in the gym means less time in the doctor’s office, and committing to a regular schedule of exercise is a small price to pay.

The best aerobics instructors are not only knowledgeable; they are fun to be with. A really great instructor makes even beginners feel comfortable, teaches the steps slowly so you really "get it”, and warns you before you manage to hurt yourself by doing something your body wouldn’t like. Best of all, great aerobics instructors make the process enjoyable. They choose fun music, instruct their students carefully, dance joyfully and clearly like to be with people. An instructor’s sociable, outgoing nature makes students look forward to coming to class.

Listed below are places to get certified as a group exercise instructor, When picking a group exercise certification, word of advice always go for specialty certifications ex; Kickboxing, Indoor Cycling, Pilates, yoga etc it will get you tons of work.

http://www.acefitness.org ( National Certification)
http://www.afaa.com (National Certification)
http://www.nasm.org (National Certification)
http://www.nautilusinstitute.org ( National Indoor Cycling Certification)
http://www.turbokick.com ( Recognized Specialty kickboxing, Piyo, Hip Hop Hustle)
http://www.redcross.org (CPR/AED This is the first thing you need to get before getting any group exercise certification)

This information will help you take that step in the wonderful world we call “fitness”. If you have any questions please feel free to contact me at www.supersamfitness.com

SHAKE YOUR WAY TO HEALTH

2010-03-22T00:00:00.000-07:00

One of the most asked question I get is, What is Shakeology I hear you talk about it all the time. This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

*Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings
*Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
*Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases
*Vitamins and Minerals your body needs to function for
optimal health.

Also take into account that with Shakeology you could be able to stop buying a lot of the supplements you’re already using (from protein powders, vitamins, herbal supplements, etc.).

•If you just order it from me, it is $119.95 (plus shipping) for a one month supply, which breaks down to $4 per shake. Replacing one meal per day with a shake makes it very cost effective.
•If you order it on Home Direct (where you get your Shakeology delivered to you each month automatically) it is still $120 for the one month supply but you pay NO SHIPPING charges AND you will get free gifts. The first month you will get the Shakeology workouts (which you will see a clip of in the video above). In your second shipment you will get a free Shakeology shaker cup. So, when you order it on Home Direct, you save money by not paying shipping, PLUS you get 2 free gifts. Not too shabby, right?
•If you are a Beachbody Club Member, you save 10% off your Shakeology, (and any other Beachbody product you order) making it $107.95. So, if you are a Member and you order on Home Direct, you save the 10%, pay no shipping and get the 2 free gifts. Even better, right?
•If you become a Beachbody Coach, you save 25% on Shakeology (and any other Beachbody products you want to order) making it $89.96. Get it on Home Direct and… well you get the picture, right? As a coach, my daily shake costs $3 which is less than what I would be spending on my lunches.

You can get Shakeology by clicking here: www.shakeology.com/supermansam or www.supersamfitness.com

Contact me with your address at supermansam@teambeachbodycoach.com and I will send you a free sample. Limit time offer .

RECESSION TALK...

2010-03-19T00:01:00.000-07:00

United States being entrenched in a deep recession. It may be some years before things turn around, and because of that we suffer bad from the extended recession. Financial effects of recession are fairly well known and include things such as job losses, and increases in foreclosures and bankruptcies. But not all of the side effects of recession involve finances.

People generally see gym memberships as a good investment and a good way to stay fit. But gym memberships often put a dent in your wallet without doing anything for your personal fitness. Here are the three top reasons to cancel your gym membership and find other ways to stay in shape. If you know you can’t afford the gym, why keep paying for it! Let’s get smart here, how much do you use the gym and are you really getting the results your looking for? Or maybe it’s a luxury escape. If money is no problem than by all means keep the membership, If money is an issue than here is the solution.

1. The average gym membership costs $50-100 per month, plus membership or setup fees up to $200 depending on which gym you join. That means that an average year of gym membership can be costing you well over a thousand dollars a year, and I didn’t include personal training sessions. This can put a huge dent in your budget, especially if both you and your spouse have memberships. If you're a dedicated exerciser, see what materials you might need to keep in shape on your own. If you love weight lifting, for example, invest in some free weights.

2. There is little time in our busy lives to use the gym. Many people buy gym memberships as part of a New Year's resolution to stay fit and then find that they don't have the time to use it as much as they should. But canceling the membership feels like giving up; and so people keep the memberships and keep promising themselves that they'll make time to go, only to see their money go to waste. Gyms depend on this kind of attitude to make their money. If you don't have the time to go to the gym, ever thought about working out at home? Have you seen infomercials for P90X and Insanity these have become the recession solution to saving money, while at the same time keeping you fit.

3. It's easier to stay motivated when you workout with friends - but what friend wants to be roped into also paying hundreds of dollars a year for a membership she probably won't use to its fullest? not to mention getting out of a gym member is a battle in it’s self. Instead of spending the money, find a friend and do some exercising on your own. Visiting www.supersamfitness.com you can find the latest fitness programs like P90X, Insanity, Chalene Extreme, Slim in 6,10 minute trainer and more. These program are a fraction of the cost of a gym membership and can get you the results you are looking for in the comfort of your own home. If you know how to push play than you have taken the first step to continuing getting into shape.

It's easy to avoid wasting money by not buying into the gym membership craze. All you really need is to be honest with yourself. Will you really use the membership enough to justify what you're paying, or are you just promising to stay in shape in order to make yourself feel better? Exercising on your own takes some more motivation, but you can get the same results for a fraction of the cost instead of on going membership fees. The important thing is that, whether or not you keep with it, will it save you money.

SLIM IN 6® & SHAKEOLOGY® LIMTIED SPECIAL

2010-03-18T10:06:00.000-07:00

Slim in 6 will reshape your body in 6 short weeks. The secret is Debbie Siebers' exclusive Slim Training® technique, which combines fat-burning cardio with light resistance moves to help you slim and sculpt your body without bulking up. You'll shrink your midsection and get slim, sexy thighs, hips, and arms.

Order now and get Debbie's 6-Day Express™ Diet Plan to help you lose up to 6 pounds and 6 inches in your first 6 days—guaranteed!

3 workouts for amazing body-slimming results

Start It Up! Introduces you to the basic Slim Training moves for burning calories and reshaping your body. (36 min.)
Ramp It Up! Helps you burn more calories each day to accelerate your results. (57 min.)
Burn It Up! Takes slimming and toning to the next level to complete your body reshaping. (64 min.)
Tools for tracking your progress

Simple Steps to Success! This guidebook helps you get the most out of your program for your best results.
Step-by-Step Nutrition Guide. Helps you make the right food choices so you lose weight faster.
Motivational calendar. Lets you chart your progress.
Tape measure. Watch the inches melt away!
Free online access. Get diet and fitness tips and amazing peer support.
Plus 2 Bonus Workouts

Slim & 6-Pack. Advanced abs routine for flat, sexy abs. (16 min.)
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6-Day Express Diet Plan. Helps you lose up to 6 pounds and 6 inches in your first 6 days. Also includes a handy measurement card.
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Shakeology. The Healthiest Meal of the Day.

Why you need Shakeology now*

Shakeology can help you:

Lose weight
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How Shakeology works

Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*
What’s in Shakeology

Protein and essential amino acids help build muscles and reduce food cravings.
Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.
FREE gifts when you sign up for Home Direct, the monthly autoship program

FREE shipping every month†
2 FREE Workout DVDs in your first shipment†
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Debbie guarantees you'll reshape your body in 6 weeks—or your money back. You have 6 full weeks to try Slim in 6 and Shakeology for yourself. If you don't get the results you want, or if you're not 100% satisfied for any reason, simply return it within 6 weeks for a full refund of the purchase price (less s&h)—no questions asked. But keep the 6-Day Express Diet Plan, Cardio Core! Express, and Slim Training Band as Debbie's gifts.

Ingredients and Nutritional Information for Shakeology Chocolate Flavor Download PDF

Ingredients and Nutritional Information for Shakeology Greenberry Flavor Download PDF

Shakeology® FAQs Download PDF

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Consult your physician before beginning any exercise program.

Slim Training Band contains natural rubber latex, which may cause allergic reactions.

†Free monthly shipping offer applies only when you select basic ship method (outside the continental U.S., a surcharge will apply). Free DVDs and free monthly shipping offer on Shakeology requires a minimum commitment of 2 shipments on monthly Home Direct.

Results may vary.

1In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol reduced on average by 38%.

2Participants followed the Shakeology Program, which included replacing one meal per day with Shakeology, exercising three times a week, and eating a balanced diet.

This product is only available to residents of the United States and its territories.

**With Home Direct, you'll receive this item every 30 days, shipped directly to your door and billed to the credit card used today. You may cancel at any time.

© 2010 Beachbody. All rights reserved. All trademarks, copyrights, and proprietary rights in and to Shakeology and Beachbody are owned by Product Partners, LLC, Santa Monica, CA 90404

CLICK HERE FOR SLIM IN 6 & SHAKEOLOGY SPECIAL: http://bit.ly/11RzMS

STOP!! "STEP AWAY FROM THE TREDMILL"...

2010-03-17T03:00:00.000-07:00

If you exercise frequently because you enjoy it and you like the health benefits it provides, you have the right reasons in mind. If you exercise because you feel compelled to do so, and in spite of having injuries, you may be at risk for developing an exercise disorder.

Sometimes when am in the gym, I have the urge to tell some of the most religious treadmill riders “Step away from the treadmill!” No matter how many articles and reports are written on the benefits of other than cardio, it never ceases to amaze me how many women (and men too…) relegate themselves to the endless monotony of the treadmill – or for that matter, any other piece of cardio equipment. Moreover, these individuals will do cardio for over an hour…sometimes hopping from one piece of cardio equipment to another…never even considering time in the weight room, in classes or outdoors.

Although there are definite benefits to doing aerobic exercise; strength, core and flexibility training all provide numerous health benefits that cardio can’t: They increase muscular and bone strength, increase lean body mass, safeguard against injury and boost metabolism while decreasing fat.

Is it possible you are overdoing the cardio? Here’s how to know:

Time: Unless you are training for a race, marathon or triathlon, there is no need to do more than 30 minutes of cardio (with your heart rate between 65% – 85% of your maximum heart rate ) when you workout. If you want to exercise for over 30 minutes, you are better off doing a 20 – 30 minute cardio session and another 20 – 30 minutes dedicated to strength training, stretching and/or core training.
You aren’t seeing results: If you are trying to lose weight, yet you aren’t seeing results, it may be because of too much cardio. Believe it or not the idea of ‘burning off fat’ does not stem from cardio…it stems from strength training.
Build in 20 – 30 minute strength training sessions 2 – 3 times a week.
Injuries: Too much wear and tear on your muscles and joints can end up in an injury…or even worse, multiple injuries. Incorporating flexibility and strength training helps to strengthen the joints which will prevent pain and damage to joints. Take the time to stretch before and after your cardio sessions.

Boredom: Does it take a lot to motivate yourself to go to the gym? Doing the same type of exercise every day, of every week, of every year is…BORING! Working out should be fun and should make you feel good. Mix it up. Take a class or two that interest you each week. Get into the weight room and do a few sets of bicep curls. Go hiking. Do things that motivate you and keep you interested. Being active is what is most important…not the time and mileage on a piece of equipment.

Over exercising can cause significant damage to the body, It can increase the risk of injuries for both men and women. Women may be more at risk for osteoporosis if they are over exercising and restricting their food intake, and they may stop menstruating completely. Men may use steroids and protein powders to help them achieve their goals, leading to other health problems."

Over exercising can also cause stress fractures, which can impede walking. Constant repetitive exercise can cause wear and tear on the body's muscle, bones and joints--in severe cases making joint replacement surgery necessary at a young age.

Despite their health problems, many people who over exercise are reluctant to admit their behavior is problematic. Exercise provides them with a sense of control, power, and in some cases, superiority. Exercise also relieves anxiety and releases endorphins, which provide a sense of euphoria. Because of the positive aspects of exercise, and its value in our achievement and appearance oriented-society, treatment for exercise disorders can be difficult.

"If you give up an addiction that is bad for you, you give it up cold turkey. However, you can't give up exercise completely, because it is healthy, You want to learn how to exercise moderately in a healthy way.

Over exercising interferes with your quality of life because you devote so much time to exercise to the exclusion of anything else.

U AWAKE!!

2010-03-12T00:03:00.000-08:00

On any given day you can find me wide awake at wee hours of the night, surfing the net
( Do they still say that?) Lol, researching for my blog, Updating Myspace, Facebook or Twittering. I got the insomnia blues. The later I fall asleep, the later I wake up, is this normal? I think not!! Why do I have insomnia? And how do I start to cure it, am I alone with this?

First thing I discovered is that insomnia is not a disease, but a symptom of an underlying problem. Stress, anxiety, medication, poor sleep habits, and some illnesses, such as acid reflux, asthma, arthritis, cancer, and sleep apnea, can cause insomnia. Women and older adults are more likely to suffer from insomnia, as are people with depression. Women going through menopause also commonly report trouble sleeping. Determining the cause of your insomnia can help pinpoint the best treatment.

Almost everyone experiences transient insomnia — the occasional sleepless night caused by temporary anxiety or excitement. You don't mention your personal situation, but people who are undergoing more persistent stress — the loss of a loved one, a job change, or caring for a chronically ill child or parent — can experience short-term insomnia, defined as sleeping problems for 1 to 6 months. Chronic insomnia, difficulty sleeping lasting 6 months or longer, is more complex and often results from a combination of physical and emotional factors.

Poor sleeping environments can contribute to insomnia. A bedroom that is too light, noisy, or too hot or cold can interfere with normal sleep patterns, as can certain lifestyle factors, including pets that frequent your bedroom and snoring bed partners. Caffeine and nicotine are stimulants and can keep you awake when used in the hours before going to bed. When considering your total caffeine intake, bear in mind that caffeine is found in most cola drinks, coffee, and tea. Alcohol may help you fall asleep, but can cause you to wake up during the night and reduce the quality of the sleep you do get.

As you've noticed, over-the-counter remedies can leave you feeling groggy and are not recommended for treating insomnia. Because your insomnia is interfering with your sense of well being and daytime functioning, you may want to consider talking with your doctor.

Behavioral therapy such as relaxation exercises, and sleep-restriction therapy can often relieve insomnia. Several types of prescription medication can provide temporary relief for people with transient or short-term insomnia. Options include hypnotic benzodiazepines such as ProSom (estazolam) and Restoril (temazepam), some antidepressants, and nonbenzodiazepine hypnotics such as Ambien (zolpidem), Lunesta (eszopiclone), and Sonata (zaleplon). Some of these drugs are short acting, meaning they help you fall asleep, while others release more slowly to prevent waking during the night. Your doctor can help you decide which formulation is best based on your particular type of sleeping problem.

People with insomnia often try herbal remedies sold at health food stores, and melatonin, a hormone involved in sleep regulation, may help induce sleep, but it is not known whether it is useful for maintaining sleep. I use a product that an instructor introduce me to is called Knockout by Shiff co, and it’s seems to work very well for me. Other herbal products such as valerian and kava kava are not well-studied. It is important to know that products sold in health food stores are not required to undergo rigorous clinical testing evaluating safety and effectiveness and can be harmful. Always check with your physician before trying any of these products.

I found prevention tips and guidelines from several expert sources to help breakthrough those road blocks and "bad habits" that prevent many of us from getting a restful night's sleep.

1. Avoid caffeine 6 to 8 hours before going to bed. That cup of coffee you drink at 5 pm might linger in your system when it's time to go to bed. You might feel like you need one at 5 pm, but when you go to bed at 10 pm, you'll wish you never drank it.

2. Avoid drinking alcohol before going to bed. While a glass of wine or hard liquor might initially help you fall asleep, the effects quickly wear off and your sleep is not as productive. Excessive consumption of alcohol will seriously disturb your normal sleep pattern, cause you to go to the bathroom several times during the night and will leave you feeling tired and hungover the next day - which is usually worse than only getting a few hours of sleep.

3. Nicotene in cigarettes and cigars is actually a stimulant and could leave you awake for a few more hours.

4. If you are like many people who lay in bed and "worry" instead of going to sleep, or your brain can't turn off the emotional stress and anxiety you have about certain events in your life, you might find that writing down your emotional worries and thoughts in a journal, prior to going to bed, will release these anxieties from your mind. You might be able to "free up" your mind of all the problems it faces by getting these emotional pressures down on paper. Getting them out of your head and on paper is a great way to release your mind from it's worries, stress and anxieties that would otherwise keep you awake at night.

5. Don't eat a big meal or spicy foods before going to bed. It may come back to haunt you later with digestion or acid reflux (heart burn) that keeps you up.

6. Do not take a nap during the day. Many people find that during mid to late afternoon, they get a little groggy and tired. This is normal but the tired feeling usually goes away in a few hours. Taking a nap at this time will only leave you feeling too refreshed and awake when it's time to go to bed later that night.

7. Exercise during the day, 4 to 6 hours before going to bed. "Exercise, especially aerobic exercise, has been show to make people fall asleep faster and benefit from deeper and more restful sleep. Sex can be a natural sleep inducer and helps some people." (3)

8. Develop a relaxing routine before going to bed every night. The National Sleep Foundation recommends a warm bath or reading. The American Insomnia Association also recommends a warm relaxing bath with a glass of warm milk. Listening to soft music also helps people relax before going to bed.

9. Go to bed at a scheduled time each night and wake up at the same time every day. However, if you can't get to sleep after 30 minutes, get up and... "Do something else, like reading, watching television, or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia. (5)

10. If you are laying in bed and can't fall asleep, don't look at the clock. Looking at the clock will only make you more anxious about getting to sleep. As the American Insomnia Association puts it: e.g. "it's 2.30 - I've got to be up at 6.30."

2010-03-12T00:01:00.000-08:00

The excuse I get from people who don’t workout regularly is “I don’t have time!” Well here is your solution: The 10 min Trainer by P90X’s Tony Horton.

What makes 10-Minute Trainer so fast and effective?
With breakthrough Super Stacking Technique™ using resistance bands, combines the most effective moves I know into each 10-minute workout. Instead of starting with cardio, then working different body parts one at a time, I stack them to work everything at the same time—in just 10 minutes! Not a second is wasted! It's multitasking for your muscles!

You get all this!
Total Body
Just 10 moves in 10 minutes to work your entire body from head to toe!
Cardio
Simple kicking, lunging, and punching moves get you in the fat-burning zone fast!
Lower Body
10 phenomenal moves slim your thighs and lift your buns in just 10 minutes.
Yoga Flex
A total-body stretch routine for long, lean muscles!
Resistance Kit
Maximize the power of Super Stacking with a Pro-Grade Resistance Band plus Power Cardio Belt.
Customized workout calendar
Plan workouts around your busy schedule.
Rapid Results Guidebook
Your personal weight loss planner loaded with fitness tips.
Tony Horton's 10-Minute Meals
Tips and recipes for making nutritious, tasty, low-cal meals and snacks in less than 10 minutes!

Plus 3 FREE gifts to keep!
BONUS Abs Routine
On-the-Go Workout Cards
10-Day Lean Jean Plan
My 30-Day Risk-Free Guarantee: See body-transforming results or your money back (less s&h)! But your 3 FREE GIFTS worth $60.00 are yours to keep!

Get 10 Minute Trainer at www.supersamfitness.com

GREENER ENVIRONMENT, IS A HEALTHY ENVIROMENT!

2010-03-10T05:00:00.000-08:00

Many like me are concerned about the environment, but they are either intimidated by the concept of "going green" or do not know what to do. Going Green is a term that contains one specific subject matter with hundreds of sub-categories, but ultimately completes one overall meaning; Saving the Planet. It is no longer just about Global Warming, or technological advances. There has been a movement that has spread across the internet like a wild fire. Instead of just surfing the net, use it as a tool to further spread the word about Going Green. If you have a strong interest in saving the planet or making a cleaner world to live in, than you should read this article.

There are many examples of how going green saves you money. As the planet faces a period of warming where our actions are believed to be the prime cause, it makes sense to seek out examples of how going green saves you money and act on them.

Cell phone charger that stays plugged in, the DVD player that waits for the occasional playing, and the TV that sits on standby all night, these are prime examples of how going green saves you money - if you unplug them, that is. For even if the items are not working, they are consuming energy!

Another of the prime examples of how going green saves you money is switching from bottled water to filtered tap water. The average family spends some $1,400 a year on bottled water. And the worst part is that 95% of the plastic bottles are not recycled! For less than $100 you could get a high quality staged water filter to make your tap water perfect.

Examples of how going green saves you money are everywhere. Do you drive as fast as the law allows? You shouldn’t. Car engines perform most efficiently at around 55 miles an hour. If you combine that with gentle driving on properly inflated tires, you will save money and help the planet too.

You could always use a bicycle to travel around town. Or you could simply walk for those short trips. You won’t be pouring hydrocarbons into the atmosphere, warming the planet, you will save money, and you will get some good exercise at the same time. Walking and cycling when you can are excellent examples of how going green saves you money.

Some 65 million newspapers are printed every day in the US. Some 70% of them will not be recycled. What a waste of trees! You can do your bit to help, and read whatever news you want to read at the same time simply by going online. Very few newspapers don’t have an online presence these days, so save some money and read from the web pages and here are 29 more tip on how to go green.

1.Change to Fluorescent Bulbs - If every house in the United States changed all of the light bulbs in their house, that would be equivalent to taking one million cars off the streets.
2.Don't Rinse - Skip rinsing your plates before putting them into the dishwasher. In average you will save 15 gallons of water per load. Plus, you will save time.
3.Hang Outside to Dry - Get a cloths line or rack to dry your cloths. Your cloths will last longer and you will save money
4.Turn off computers at night - don't just put them to sleep. You will save an average of 4 cents a day which ads up to $14.60 a year.
5.Use Both Sides of Paper - if you have a printer with a double sided print option use it. You will save half of the amount of paper you would have normally used.
Then when your done bring it to the recycle bin.
6.Get rid of baths - Don't take baths, take showers. You will in average save about half the amount of water that you would if you were taking a bath.
7.Don't get bottled water - Instead of bottled water get a reusable container to carry water. Also you can get a filter to make your home tap taste more like bottled water. It is definitely more cost efficient.
8.Turn the water off when you brush - Your parents have said this before, now I say it. You will save 4 gallons of water doing this alone.
9.Shorten your shower - Every minute you cut from your shower is roughly 5 gallons of water. The less time your shower takes, the lower your impact on the environment.
10.Recycle Glass - If you do not recycle this, it will take a million years to decompose.
11.Don't Pre-Heat the Oven - unless needed, just turn the oven on after you put the dish in it. Also, to see if it's finished just look through the glass instead of opening it.
12.Use Warm or Cold Setting on Washer - instead of the hot cycle use the warm or cold setting. This will save a lot of energy a year.
13.Turn Down your Thermostat - Every degree lower in the winter or higher in the summer you put it is a 10% decrease on your energy bill.
14.Turn off your lights - An easy one. Turn off your lights when you are not using them. The benefits are obvious.
15.Get rid of junk mail - There are many services that can help you get rid of junk mail. That will lead to a lot less trees being cut down to take up room in your mailbox.
16.Use Matches instead of lighters - Lighters are usually considered disposable so they will most likely end up in land fills. You can use the cardboard matches which are much more eco-friendly because they are made of recycled material.
17.Don't get a paper phone book - Instead of getting a paper phone book. Use a online directory instead.
18.Give things away - Take things that you are not going to wear or use and give it to a charity or someone who will use it.
19.Go to a car wash - Going to a car wash is a lot more water efficient then washing your car at home.
20.Stop paper bank statements - Why waste paper getting your bank statement mailed to you when you can just check it out online.
21.Buy Rechargeable Batteries - Even though it will take a good investment to buy these you will find yourself gaining it back in no time.
22.Pay your Bills Online - If every house in the US did this then we would save 18 million trees every year.
23.Get a reusable bag - You can't recycle plastic bags, instead get yourself a reusable bag so that you won't have to worry about carrying your necessities.
24.Do Errands in Bulk - Make a list of the things you have to do, and see if you can fit a couple of those things together in one ride.
25.Inflate your Tires - If your tires are inflated at all times your car will run more miles on less gas.
26.Wrap Presents Creatively - Without going out to get wrapping paper you can use newspaper, an old map, or anything else. It would look a whole lot more creative.
27.Plant a Tree - It's good for the air, can keep you cool, and can increase your property value.
28.Buy Local Produce - Consider how much energy it takes for produce from china or any other country to come here. If you have the option to buy local, do it.
29.Walk or Ride Your Bike When you can - If you have to go somewhere close consider riding your bike or walking there instead of your car. It's better on the environment and healthier.

Start small, just doing one or two of these things can help the environment and save you money.
Also there is a great book out called "Go Green, Live Rich" by David Bach

ONE ON ONE PERSONAL TRAINING FOR 1 CENT!, MARCH SPECIAL ONLY!

2010-03-09T00:00:00.000-08:00

Have you ever wondered what to do once you've conquered P90X®? It's easy to keep up the intensity level of P90X with the One on One with Tony Horton series. Get up close and personal with Tony as he takes you behind the scenes to show you what he does to keep in shape in his home. No sets, no cast, NO MERCY.

Everything you loved about P90X is here, with lots of Tony's trademark humor that'll keep you laughing even while he's taking you to the limits of "muscle confusion" for more X-level results. Plus a lot of the workouts are shorter in length, to help you create a custom-tailored schedule to get in the best shape ever.

Tony will automatically Bring It to your front door in a new and crazy way every month. You'll get a convenient collector's wallet to store your DVDs, plus you'll get free surprises like cool fitness gear and other killer workouts sent to you throughout your subscription.

So check out One on One with Tony Horton for just a penny while the deal lasts—this March only. You can watch the Tony One on One trailer and visit my Web site for more details.

just follow the Tony One on One banner on the right:

http://beachbodycoach.com/esuite/home/supermansam?bctid=69600661001

Wishing you the best in health and fitness!

Coach Supersam

www.supersamfitness.com
For P90X, Insanity, RevAbs &
all your fitness & Nutritional needs

www.myshakeology.com/supermansam
70 Vitamin & Minerals in 1 yummy shake

Follow me on twitter
www.twitter.com/supersamfitness

AND THE OSCAR GOES TO...

2010-03-08T11:43:00.000-08:00

The Oscars were way to long and extremely boring at times, but the highlites and winners made up for it. Let's start with Elinor Burkett who pulled a Kenye West move,Cameron Diaz and Steve Carell—or as we would come to know him, Not Jude Law. In all honesty, I can’t even remember what the bit was about off-hand, because Diaz mistakenly reading “Jude” and half-heartedly covering up that mistake trampled whatever the joke might have been. A skilled improviser might have found her way around the problem—and Carell, it should be said, didn’t throw her much of a lifeline—but Diaz has always been credited as being a smarter comedian than she actually is. Here she just floundered, and made a stale joke of her floundering. Ben Stiller's Avater look was funny, but Alec Baldwin and Stave Martin zingers were classic. The acting prizes went to Sandra Bullock as best actress for "The Blind Side"; Jeff Bridges as best actor for "Crazy Heart"; Mo'Nique as supporting actress for "Precious"; and Christoph Waltz as supporting actor for "Inglourious Basterds."

Bravo to Kathryn Bigelow has won best-director Academy Award for her Iraq War thriller "The Hurt Locker." Bigelow is the first woman in the 82-year history of the Oscars to earn Hollywood's top prize for filmmakers.

Best motion picture Oscars 2010

•“Avatar”
•“The Blind Side”
•“District 9″
•“An Education”
•“The Hurt Locker”
•“Inglourious Basterds”
•“Precious: Based on the Novel ‘Push’ by Sapphire”
•“A Serious Man”
•“Up”
•“Up in the Air”

Best actor in a leading role Oscars 2010 nominees

•Jeff Bridges in “Crazy Heart”
•George Clooney in “Up in the Air”
•Colin Firth in “A Single Man”
•Morgan Freeman in “Invictus”
•Jeremy Renner in “The Hurt Locker”

Best actor in a supporting role Oscars 2010 nominees

•Matt Damon in “Invictus”
•Woody Harrelson in “The Messenger”
•Christopher Plummer in “The Last Station”
•Stanley Tucci in “The Lovely Bones”
•Christoph Waltz in “Inglourious Basterds”

Best actress in a leading role Oscars 2010 nominees

•Sandra Bullock in “The Blind Side”
•Helen Mirren in “The Last Station”
•Carey Mulligan in “An Education”
•Gabourey Sidibe in “Precious: Based on the Novel ‘Push’ by Sapphire”
•Meryl Streep in “Julie & Julia”

Best actress in a supporting role Oscars 2010 nominees

•Penélope Cruz in “Nine”
•Vera Farmiga in “Up in the Air”
•Maggie Gyllenhaal in “Crazy Heart”
•Anna Kendrick in “Up in the Air”
•Mo’Nique in “Precious: Based on the Novel ‘Push’ by Sapphire”

Best animated feature film of the year Oscar 2010 nominees
•“Coraline” Henry Selick
•“Fantastic Mr. Fox” Wes Anderson
•“The Princess and the Frog” John Musker and Ron Clements
•“The Secret of Kells” Tomm Moore

•“Up” Pete Docter

Best in art direction Oscars 2010 nominees

•“Avatar”
•“The Imaginarium of Doctor Parnassus”
•“Nine”
•“Sherlock Holmes”
•“The Young Victoria”

Best in cinematography Oscars 2010 nominees

•“Avatar” Mauro Fiore
•“Harry Potter and the Half-Blood Prince” Bruno Delbonnel
•“The Hurt Locker” Barry Ackroyd
•“Inglourious Basterds” Robert Richardson
•“The White Ribbon” Christian Berger

Best in costume design Oscars 2010 Nominees

•“Bright Star” Janet Patterson
•“Coco before Chanel” Catherine Leterrier
•“The Imaginarium of Doctor Parnassus” Monique Prudhomme
•“Nine” Colleen Atwood
•“The Young Victoria” Sandy Powell

Best Director Oscars 2010 Nominees

•“Avatar” James Cameron
•“The Hurt Locker” Kathryn Bigelow (History was made, 1st Woman 2 win in 82 years)
•“Inglourious Basterds” Quentin Tarantino
•“Precious: Based on the Novel ‘Push’ by Sapphire” Lee Daniels
•“Up in the Air” Jason Reitman

Best documentary feature film Oscars 2010 Nominees

•“Burma VJ”
•“The Cove”
•“Food, Inc.”
•“The Most Dangerous Man in America: Daniel Ellsberg and the Pentagon Papers”
•“Which Way Home”

Best documentary short subject Oscars 2010 Nominees

•“China’s Unnatural Disaster: The Tears of Sichuan Province”
•“The Last Campaign of Governor Booth Gardner”
•“The Last Truck: Closing of a GM Plant”
•“Music by Prudence”
•“Rabbit à la Berlin”

Best in film editing Oscars 2010 Nominees

•“Avatar Rivkin, John Refoua and James Cameron
•“District 9″ Julian Clarke
” Stephen

•“The Hurt Locker” Bob Murawski and Chris Innis
•“Inglourious Basterds” Sally Menke
•“Precious: Based on the Novel ‘Push’ by Sapphire” Joe Klotz

Best foreign language film of the year Oscars 2010 Nominees

•“Ajami”
•“El Secreto de Sus Ojos”
•“The Milk of Sorrow”
•“Un Prophète”
•“The White Ribbon”

Best in Makeup Oscars 2010 Nominees

•“Il Divo” Aldo Signoretti and Vittorio Sodano
•“Star Trek” Barney Burman, Mindy Hall and Joel Harlow
•“The Young Victoria” Jon Henry Gordon and Jenny Shircore

Best in music written for motion pictures Oscars 2010 Nominees (Original score)

•“Avatar” James Horner
•“Fantastic Mr. Fox” Alexandre Desplat
•“The Hurt Locker” Marco Beltrami and Buck Sanders
•“Sherlock Holmes” Hans Zimmer
•“Up” Michael Giacchino

Best in music written for motion pictures Oscars 2010 Nominees (Original song)

•“Almost There” from “The Princess and the Frog” Randy Newman
•“Down in New Orleans” from “The Princess and the Frog” Randy Newman
•“Loin de Paname” from “Paris 36″ Reinhardt Wagner, Frank Thomas
•“Take It All” from “Nine” Maury Yeston
•“The Weary Kind (Theme from Crazy Heart)” from “Crazy Heart” Ryan Bingham, T Bone Burnet

Best animated short film Oscars 2010 Nominees

•“French Roast”
•“Granny O’Grimm’s Sleeping Beauty”
•“The Lady and the Reaper (La Dama y la Muerte)”
•“Logorama”
•“A Matter of Loaf and Death”

Best live action short film Oscars 2010 Nominees

•“The Door”
•“Instead of Abracadabra”
•“Kavi”
•“Miracle Fish”
•“The New Tenants”

Best in sound editing Oscars 2010 Nominees

•“Avatar” Christopher Boyes and Gwendolyn Yates Whittle
•“The Hurt Locker” Paul N.J. Ottosson
•“Inglourious Basterds” Wylie Stateman
•“Star Trek” Mark Stoeckinger and Alan Rankin
•“Up” Michael Silvers and Tom Myers

Best in sound mixing Oscars 2010 Nominees

•“Avatar” Christopher Boyes, Gary Summers, Andy Nelson and Tony Johnson
•“The Hurt Locker” Paul N.J. Ottosson and Ray Beckett
•“Inglourious Basterds” Michael Minkler, Tony Lamberti and Mark Ulano
•“Star Trek” Anna Behlmer, Andy Nelson and Peter J. Devlin
•“Transformers: Revenge of the Fallen” Greg P. Russell, Gary Summers and Geoffrey Patterson

Best in visual effects Oscars 2010 Nominees

•“Avatar” Joe Letteri, Stephen Rosenbaum, Richard Baneham and Andrew R. Jones
•“District 9″ Dan Kaufman, Peter Muyzers, Robert Habros and Matt Aitken
•“Star Trek” Roger Guyett, Russell Earl, Paul Kavanagh and Burt Dalton

Best in Adapted screenplay Oscars 2010 Nominees

•“District 9″ Written by Neill Blomkamp and Terri Tatchell
•“An Education” Screenplay by Nick Hornby
•“In the Loop” Screenplay by Jesse Armstrong, Simon Blackwell, Armando Iannucci, Tony Roche
•“Precious: Based on the Novel ‘Push’ by Sapphire” Screenplay by Geoffrey Fletcher
•“Up in the Air” Screenplay by Jason Reitman and Sheldon Turner

Best in Original screenplay Oscars 2010 Nominees

•“The Hurt Locker” Written by Mark Boal
•“Inglourious Basterds” Written by Quentin Tarantino
•“The Messenger” Written by Alessandro Camon & Oren Moverman
•“A Serious Man” Written by Joel Coen & Ethan Coen
•“Up” Screenplay by Bob Peterson, Pete Docter, Tom McCarthy

LIFE IS WORTH LIVING...

2010-03-05T00:46:00.000-08:00

Recently an ex co-worker, a celebrity’s son give up life, this is the hardest thing I ever had to write about. Being depressed has nothing to do with personal weakness. Scientists' developing knowledge of brain chemistry and findings from brain studies reveal that changes in nerve pathways and brain chemicals called neurotransmitters can affect your moods and thoughts. These neurological changes may bubble up as symptoms of depression — including derailed sleep, suppressed appetite, agitation, exhaustion, or apathy. An episode of depression may result from one particularly powerful experience or from a confluence of several factors. According to the National Institute of Mental Health, during a given year approximately 1 in 10 adults will suffer from some form of depression. Each episode usually affects a chain of people. It can fray bonds between you and your family and friends

Thankfully, years of research and breakthroughs have made this serious illness easier to treat. Early recognition of the signs of depression is more common than in the past. Newer treatments, such as drugs targeted at specific changes in brain chemistry, can cut short otherwise crippling episodes. A variety of drugs and therapies can also be combined to boost the likelihood of a full remission. The hardest thing for someone who is depressed, is to realize how valuable they are and how much the world needs them. As life does go on after, The emotional healing for those left behind spend the rest of there lives wondering “Why“?

The FDA has warned that certain behaviors are known to be associated, including the following symptoms: anxiety, agitation, panic attacks, insomnia, irritability, hostility, impulsivity, severe restlessness.

We can start by recognizing the signs, if you notice any of these it may be time to action by seeking help.

Signs of depression:

Have you stopped taking an interest in things you used to enjoy?
Do you feel down most of the time?
Has your appetite changed?
Do you feel tired all the time?
Do you have difficulties concentrating?
Do you have difficulties falling asleep or
do you wake up early in the morning feeling exhausted?
Do you suffer from low self-esteem, lack of confidence?
Do you often feel guilty about all sorts of things?
Have you found yourself thinking about death lately?

YOUR LIFE IS WORTH LIVING!

THE IMPORTANCE OF STRETCHING...

2010-03-05T00:45:00.000-08:00

Stretching is useful for both injury prevention and injury treatment. This discussion will concentrate on prevention. If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. The reason is that a muscle/tendon group with a greater range of motion passively, will be less likely to experience tears when used actively. Stretching also is thought to improve recovery and may enhance athletic performance. The latter has not been fully agreed upon in the medical literature, but improved biomechanical efficiency has been suggested as an explanation. Additionally, increased flexibility of the neck, shoulders, and upper back may improve respiratory function.
How to Stretch
There are 3 methods of stretching: static, ballistic, and proprioceptive neuromuscular facilitation (PNF).
Static is the method recommended for the majority of athletes since it is the least likely to cause injury.
Ballistic (bouncing) and PNF stretching are probably best reserved for a select few experienced with their use.
To get the most benefit from your static stretching routine while minimizing injury, stretching should be done after warm-up exercises. The increased blood flow to the muscles aids in the flexibility gains from stretching and is an important component for injury prevention.
Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15-20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. Within 1 session, each subsequent stretch of a particular muscle group may seem to give progressively more flexibility. A set of 3 to 5 stretches is likely sufficient to get the maximum out of the routine. Alternate between agonist and antagonist muscle groups (eg. quadriceps and hamstrings), and alternate sides. It also is a good idea to start with the neck and progress down to the feet. This enables you to take advantage of flexibility gains from the previously stretched muscle groups. Stretching also should be done after the workout. The post-workout stretch is thought to aid in recovery. Cold packs can be applied to sore areas for those recovering from injuries.
Why am I So Tight?
There is considerable variation in baseline flexibility between individuals. There also may be variation within a given individual (eg. flexible shoulders but inflexible hips, or flexible right hamstring, but tight, inflexible left hamstring).
Genetics, injuries, and abnormal mechanics all play a role in these differences. One shouldn't try to make big gains in flexibility in a short period of time. Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility. Some people will enthusiastically embark on a stretching program, but quit 2 weeks later because they haven't seen any benefit. Be patient and consistent. Like many things in life, good things come t those who wait.
Relax
It is very important to relax during the stretching routine. It should not be a rushed event. Don't think about your job and don't look at others working out. The "I've got to hurry up and do this so I can go" attitude is counterproductive. This is a time to slow your breathing and to free your mind. Some athletes will employ mental imagery while stretching. In this relaxed state, the athlete visualizes proper form in preparation for training or competition.
Final Words
If you have any back, neck, bone, or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional. The following are some examples of good stretches.

3-DAY SHAKEOLOG CLEANSE...

2010-03-05T00:33:00.000-08:00

A friend Mike Karpenko introduced me to this SHAKEOLOGY 3-DAY CLEANSE, I was skeptic at first cause I tried others before and was left starving. This was different awesome, not only did I cleanse my body but I lost weight doing it. If you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.

This cleanse is not only simple but filling. So I wanted to share this with you.

The Shakeology 3-day Cleanse basics are as follows:

3 SHAKEOLOGY Shakes a day
2 Cups of Green Tea a Day
1 piece of fruit a day
salad for dinner

Only white grilled protein in salad
NO: DAIRY, or EXTRA SUGARS
Only Low Fat Dressings.

You can put your 2 snacks before/after any of the MAJOR MEALS-Breakfast Lunch & Dinner the fruit was optional, and I actually discouraged it, some of you will need the calories where others would not. Power workout participants(Super Conditioned- not the weight challenged) were recommended the greater calories.
*** For maximum results NO additives.

I also said NO DIARY products at all for maximum results, no almond soy or rice milk,
Dinner salad was only WHITE GRILLED PROTEIN. Poultry or fish.

REPEAT all 3 Days

1 cup of green tea
I used Triple Leaf Detox Tea

BREAKFAST
- Shakeology 140 calories
1 scoop
½ cup of fruit (60-90 calories)-optional
add ice
8-10 oz of water
SNACK (85 calories)
1 piece of fruit
- Apple, pear, orange, banana mango, etc

LUNCH:: \
Shakeology (140 calories)
1 scoop
Add ice
10 oz of water
1 cup of green tea
I used Triple Leaf Detox Tea

SNACK:
(Either have snack here or after dinner one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8-10 oz of water

DINNER:
Salad Grilled white fish or poultry (340 calories)

SNACK:
(Either have your snack here or after lunch one or the other)
Shakeology (140 calories)
1 scoop
Add ice
8- -10 oz of water

Order your supply of Shakeology at www.myshakeology.com/supermansam

BE GENTLE, IT'S MY FIRST TIME...

2010-02-26T05:02:00.000-08:00

There are a variety of environmental factors that can potentially contribute to childhood obesity, including home, childcare settings, school, and the community. It is becoming increasingly important for all children to have access to healthful food choices and safe exercise opportunities. Advocating for innovative school nutrition and exercise programs as well as parks in the community can all help to shift towards a more healthful environment for our children.

The health of children and youth in the United States now faces a dangerous setback. It is occurring in boys and girls in every state, in younger children and adolescents, across all socioeconomic strata, and among all ethnic groups. Traditionally, most people have considered weight to be a personal statistic, of concern only to themselves or, on occasion, to their physicians. Both science and statistics, however, argue that this view must change. As researchers learn ever more about the health risks of obesity, the rise in the prevalence of obesity in children—and in adults as well—is increasingly becoming a major concern to society at large and hence a public health problem demanding national attention.

If you haven’t worked out in a long time, or you’re just starting for the first time, your main goal for the first few weeks will be to start slow, learn the correct form for each exercise and to build a foundation. For many people who are used to doing a lot of isolation exercises (i.e. bicep curls, calf raises), you might think that two exercises is barely a workout. But the difference here is that we’re doing compound exercises that work the largest muscle groups, which means more definition in your muscles and a higher amount of fat is burned.

Most adults seem to be looking for the “quick fix” for to getting into shape. Truth is, commitment, hard work, consistency and nutrition…they all count when trying to reach your fitness goal. Whether with weights or just your own bodyweight – are some of the keys to getting in shape. These are also good ways to nip the obesity in our children and I selves. Lead by example, you are your children’s visual. So it may not be a secret, but few seem to realize that short and intense workouts are the most powerful tool you’ve got for accomplishing your goal. And it’s certainly not something you find in fitness magazines.

Finally, No matter how busy you are…how bad your genes are… or what kind of shape you are in now you can reach your fitness goal and get the body you dreamed of. Another great way to start a workout program. If you can’t afford a gym membership or a personal trainer, especially in this time of recession, here is a way to cut the fitness corner try an at home workout program like P90X, Insanity, Chalene Extreme, Brazil Butt Lift etc, which you may have seen on TV or ads, these are top selling fitness program with real results for all levels and it cost a fraction of a gym membership. Take control and get started right, you can avoid any chance of you or your children becoming obese…Activity is the key.

60-Day Total-Body Conditioning Program
Your personal trainer Shaun T will push you past your limits with 10 discs packed with cardio and plyometric drills with intervals of strength, power, resistance, and core training. No equipment or weights are needed, and you don’t have to be in extreme shape to do it. As long as you’re ready to dig deep, Shaun will help you get insane results in just 60 days.
Here’s what you get:
10 Insane Workouts

Dig Deeper & Fit Test. To start, Shaun will put your body to the test and see what you're made of. (30 min.)
Plyometric Cardio Circuit. Burn fat with intervals of intense lower-body plyometrics and sweat-inducing cardio. (40 min.)
Cardio Power & Resistance. Build lean muscle and upper-body definition with strength-training and power moves. (40 min.)
Cardio Recovery & Max Recovery. Shaun goes easier on you once a week so you’ll be ready for the next round. (80 min.)
Pure Cardio & Abs. Nonstop, extreme cardio workout. (40 min.)
Cardio Abs. Do explosive intervals of cardio and core moves for rock-hard abs. (20 min.)
Core Cardio & Balance. This workout lets you take a break after Month 1 and gear up for Month 2. (40 min.)
Max Interval Circuit. With MAX Interval Training, this circuit is more intense than anything you've ever done before. (60 min.)
Max Interval Plyo. Push your legs till they beg for mercy with power and plyometrics, all at your MAX. (55 min.)
Max Cardio Conditioning & Abs. Get pushed to your limit with this extreme cardio workout. (50 min.)

Plus, get these 4 free gifts:
Elite Nutrition Plan. A food plan specifically designed to fuel your body for these intense workouts.
Fitness Guide. It’s short and to the point, with just the information you need. We want you working out—not reading.
INSANITY® Calendar. Lets you track your progress through Month 1 and Month 2, set workout goals, and stay motivated the whole time. Plus, the Fit Test Tracker tracks your results as you transform your body.
FREE Online Support Tools. Stay inspired with round-the-clock access to fitness experts and peer support.
Get insane results, or your money back.
You have a full 30 days to try INSANITY for yourself. If you're not completely satisfied for any reason, simply call Customer Service to return it within 30 days for a full refund of the purchase price, less s&h—no questions asked.

Get your copy of Insanity at www.supersamfitness.com

HEART RATE MONITOR

2010-02-26T05:01:00.000-08:00

If you want to get more exact with your precision cardio, you can use a heart rate monitor in addition to evaluating your rate of perceived exertion. The heart rate monitor will tell you exactly what your heart rate is as you're exercising, which means you can then increase or decrease your intensity to get a precise workout. Monitors are available at sporting goods stores and some department stores.
First, you'll need to figure out the heart rate range that you should be working at. The best way to do this is to get tested by an exercise physiologist. If you don't want to do that, you can get a pretty good estimate by calculating your maximum heart rate and then calculating certain percentages of this rate to work at for your warm up and cool down, your moderate pace, and your interval pace. This will be a good starting point, though keep in mind that this calculation is based on the "average" person -- something that none of us is!
To estimate your maximum heart rate, subtract your age from 226. (Men would subtract their age from 220.)
226 - your age = age-adjusted maximum heart rate
Now, take your age-adjusted maximum heart rate and calculate the following percentages for the various parts of your workout.
60 percent for your warmup and cooldown
65 to 75 percent for your moderate pace
75 to 85 percent for your vigorous or interval pace
For instance, a 40-year-old woman's estimated maximum heart rate is 186 (226 - 40 = 186).
60 percent of her max = 112
65 percent of her max = 121
75 percent of her max = 140
85 percent of her max = 158
Keep in mind, however, that this calculation can be off by as much as 15 beats, so use the rate of perceived exertion as well. Also take into account that your heart rate can vary depending on which activity you choose. Different activities use different skills and muscle groups, so an experienced swimmer will have a lower heart rate swimming than she does when running. Keep that in mind as you vary your cardio choices. Also, some exercises that you do while sitting down, like riding a recumbent bicycle, won't get your heart rate as high as those that you do while standing, such as walking hills outside. So use your heart rate monitor and evaluate your rate of perceived exertion, but also learn to listen to your body.

I'LL DO IT TOMORROW

2010-02-19T00:00:00.000-08:00

Most people occasionally procrastinate but not enough to interfere with their functioning at home, school or work. However, for some people procrastination becomes a major impediment to their success. For these people life is fraught with the fear of being fired from work or of failing out of school. Why do you procrastinate even in the face of huge anxiety and fear? Have you ever said, "I work best under pressure, and...if I wait until tomorrow.....there will be lots of pressure." or, "Never put off until tomorrow.....what you can do the day after tomorrow." How about the biggest one, “I will start working out tomorrow.

Those who are perfectionists in everything they do will often delay getting to a task because they fear that if they do the job, the result will be far less than perfect. Hoping to avoid both criticisms from others as well as disappointment and accountability in themselves, they delay until their anxiety becomes intolerable and there fore put things off.

Trouble focusing attention and feeling easily distracted are key factors that contribute to procrastination. In other words, once having started a task the individual who is easily distracted loses focus and begins doing something else. I remember in school, there were too many times when I was distracted by the thought that I wanted to speak to my home boy or a girl friend of mine instead of focusing on the class work, or when I was out of shape, which was the killer for me, distraction with my middle name. Then, there were those times when I was distracted by something I wanted to watch on television. All too often, what would happen was that the evening would rush by without my having completed homework, yep! Or working out and I would say “I‘ll do it tomorrow. People the buck stops here!, Start by making a to-do list. This can also help with time management. Keeping focused is the key, do not allow yourself to become distracted. Turn the phone, TV etc off until you have completed the tasks. When working out, what drives you to focus, music? than grab that ipod and do it. As you begin to succeed at working out and getting things done the tendency towards procrastination will decrease as your confidence and energy grows.

How many of you do not know how to read a food label, or have, and were confused, Web MD is here to help. Understanding what's in the foods you buy is key to stocking a nutritious kitchen. Yet food labels are not always easy to decipher. What exactly are you getting when you buy "juice," a "multigrain" bread, or a "low-fat food"?
Throw in terms like "fresh," "no additives," and "natural," and the confusion meter rises. Though they look good on packages, these terms aren't regulated, so they don't necessarily mean a food is better for you.
If you're confused by food labels, you're not alone. A 2005 survey by AJ Nielsen & Co. found that half of consumers understood nutrition labels only "in part," although 2 out of 10 said they consistently read them.
The secret to reading a food label is knowing what to look for. If you understand the label lingo, it's not so difficult to make the healthiest purchases.
The Essential Information
The most important and reliable information on the label can be found on the nutrition facts panel and the ingredient listing.
Here is the information that's most essential:

Calories. Despite all the talk about carbs and fat, calories are what counts for weight control. So the first thing to look for on a label is the number of calories per serving. The FDA's new Calories Count program aims to make calorie information on labels easier to find by putting it in larger, bolder type.
Serving size and number of servings per container. This information is critical to understanding everything else on the label. My daughter was horrified when she realized that the ice-cream sandwich she regularly ate had twice the calories she thought it did. Her confusion arose because some manufacturers take what most of us would consider a single-serve container and call it two servings, hoping the numbers on the label will look better to consumers.
Dietary Fiber. It helps fill you up, and you need at least 25 grams daily. To be considered high in fiber, a food must contain least 5 grams per serving. Fruits, vegetables, and whole grains provide fiber.
Fat. Fat has more calories per gram than carbs or protein, and all fats have 9 calories/gram. Choose unsaturated fats whenever possible, and limit foods with saturated and trans fats (also called trans fatty acids). Manufacturers are required to list the amount of trans fat per serving starting Jan. 1, 2006, and this information is already showing up on labels. In the meantime, look for terms such as "partially hydrogenated" or "hydrogenated," which indicate the product contains trans fats.
Sodium per serving. Sodium should be restricted to 2,300 mg per day (that's less than 1 teaspoon of salt) for healthy adults, and 1,500 mg for those with health problems or family histories of high blood pressure. To reduce your sodium intake, choose less processed foods.
Sugar. It adds plenty of calories, and is often listed on the label in "alias" terms, like "high fructose corn syrup," "dextrose," "invert sugar," "turbinado," etc. Choose foods with less than 5 grams per serving to help control calories.
% Daily Value (% DV). This reflects the percentage of a certain nutrient that the food supplies, based on a 2,000 calorie diet. It gives you a rough idea of the food's nutrient contribution to your diet. The nutrients highlighted in the % DV are a partial list, limited to those of concern to the typical American.
Ingredient List. Manufacturers are required to list all of the ingredients contained in the product by weight. A jar of tomato sauce with tomatoes as the first ingredient lets you know that tomatoes are the main ingredient. The spice or herb listed last is contained in the least amount. This information is critical for anyone who has allergies, and for prudent shoppers who want, say, more tomatoes than water, or whole grain as the leading ingredient.

The FDA sets specific rules for what food manufacturers can call "light," "low," "reduced," "free," and other food terms. Here's the low-down on interpreting these terms:
"Is organic food really better than conventional foods? Not necessarily."

"Healthy" food must be low in fat, with limited cholesterol and sodium.
Anything labeled "free" must only contain tiny amounts of the ingredient in each serving. For example, "trans-fat free" or "fat-free" products can have only 0.5 mg of trans fats or fat; "cholesterol-free" foods can only have 2 milligrams of cholesterol and 2 grams of saturated fat.
A serving of a food labeled "low sodium" can have a maximum of 140 milligrams of sodium.
A serving of "low cholesterol" food can have a maximum of 20 milligrams of cholesterol and 2 grams of saturated fat.
One serving of a "low-fat" food can have a maximum of 3 grams of fat.
A serving of a "low-calorie" food can have a maximum of 40 calories.
A serving of a food labeled "reduced" must have 25% less of the ingredient (such as fat) than a serving of the regular version.
One serving of a "light" food must have 50% less fat or 1/3 fewer calories than the regular version.

P90X® …What is it ?, Where can I get it?, and why is everyone from your average joe to Superstar’s like Pink, Ashton Kutcher, Demi Moore, Kim Kardashian, and NFL athletes just to name a few are raving about this workout program. Its a real workout with real results, P90X® is a revolutionary system that constantly introduces new moves to challenge your muscles and give you extraordinary results.
P90X includes 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. The secret is an advanced training technique called Muscle Confusion™, which accelerates your results by constantly introducing new moves and routines so your body never plateaus.

what you get with P90X:

12 Diverse and Intense Workouts:

P90X - 01 Chest & Back. Targeted strength and definition workout emphasizes two classic upper-body exercises.

P90X - 02 Plyometrics. Explosive jumping cardio routine, proven to dramatically improve athletic performance.

P90X - 03 Shoulders & Arms. A potent combination of pressing, curling, and fly movements that will leave you stronger and more defined.

P90X - 04 Yoga X. Combines strength, balance, flexibility, and breath work to enhance your physique and calm your mind.

P90X - 05 Legs & Back. Squat, lunge, and pull in a total-body workout like no other.

P90X - 06 Kenpo X. Intense cardiovascular workout includes punching and kicking for endurance, balance, and coordination.

P90X - 07 X Stretch. Achieve a higher level of athleticism, prevent injuries, and avoid plateaus.

P90X - 08 Core Synergistics. Build and support the core while conditioning your body.

P90X - 09 Chest, Shoulders & Triceps. Targeted strength and definition workout emphasizing two classic upper-body exercises.

P90X - 10 Back & Biceps. Flex your powerful biceps, and focus on toning and tightening those showcase upper-body muscles.

P90X - 11 Cardio X. Low-impact, fat-burning cardio routine.

P90X - 12 Ab Ripper X. Sculpt an incredible six-pack and improve your physical performance.

Plus, get these informative tools:
3-Phase Nutrition Plan. Designed to help you lose fat, build lean muscle, and maintain high energy levels through each part of the program.
P90X Fitness Guide. Packed with information and tools to help you set your workout goals, track your progress, and stay inspired.
How to Bring It Video. Get a quick overview of the complete P90X Extreme Home Fitness training system.
And get these tools to keep you motivated:
P90X Calendar. Lets you know exactly what to do each day, set your workout goals, track your progress, and stay motivated.
Online Support. You'll have access to Tony and other fitness experts, and peer support from your fellow P90Xers.
90-Day Money-Back Guarantee
We’re so sure you'll love this program, we're giving you our 90-day money-back guarantee. If you're not completely satisfied, simply call Customer Service to return P90X within 90 days for a refund of the purchase price, less shipping and handling. But keep the Ab Ripper X routine and the 3-Phase Nutrition Plan as our gift just for trying P90X. You can get yours by clicking here: http://www.supersamfitness.com/

Quote:"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

Health & Fitness,
Supersam

www.supersamfitness.com
For P90X, Insanity, RevAbs &
all your fitness & Nutritional needs

www.myshakeology.com/supermansam
70 Vitamin & Minerals in 1 yummy shake

Follow me on twitter
www.twitter.com/supersamfitness

FROM PARIS W/LOVE (REVIEW):

2010-02-14T20:18:00.000-08:00

Low-ranking intelligence operative (Jonathan Rhys Meyers) working in the office of the U.S. Ambassador in France takes on more than he bargained for when he partners with a (John Travolta)wisecracking, fast-shooting, high-ranking U.S. agent who's been sent to Paris to stop a terrorist attack.

Review: I was kinda expecting this to be a bad action movie, to my suprise it was anything-but, This movie was action packed from begining to end, also funny. This is cleary a man's movie Testosterone driven at it best. Clerly this is John Travolta movie and Jonathan Rhys Meyers take a back seat and let's Travolta do his thing. There are a couple of twisted, shocks and did I mention action, at the end of this movie...I wanted to see it again. This is a sure fire action film that should not be missed.

SPECIAL V'DAY MESSAGE 2 U...

2010-02-14T11:32:00.001-08:00

Roses are Red, Voliets are blue, even if your single, there is love for you. Take this day and treat yourself special, cause you deserve it. Love is a celebration, so love yourself & Celebrate!

Health & Fitness,
Supersam

www.supersamfitness.com
For P90X, Insanity, RevAbs &
all your fitness & Nutritional needs

www.myshakeology.com/supermansam
70 Vitamin & Minerals in 1 yummy shake

Follow me on twitter
www.twitter.com/supersamfitness

COMMITMENT ISSUES...

2010-02-12T03:00:00.000-08:00

With all the media surrounding commitments in politics, Sports and hollywood, Unfortunately many of us are not quite as good at keeping our commitments to ourselves. How many times have you said "I'm going to. . ." only to have that intention fall away? "I'm going to slow down." "I'm going to lose weight." "I'm going to get my life in order." "I'm going to exercise regularly." "I'm going to watch less T.V. and spend more time reading." "I'm going to get to bed at a decent hour." Sound familiar?

Although we have good intentions, life circumstances often keep us from honoring them. Do we really mean what we are saying? If so, we need to make a COMMITMENT to follow through on the things we are promising ourselves in just the same way that we would if we were making those promises to someone else.

Here is a simple way to use your commitment to others to help you with your commitment to yourself:

Find someone who will be your coach or mentor. This is another reason I love being a Beachbody fitness coach and helping others. You agree to take an action, to follow through on an intention, and you give your word through the commitment you make that you'll follow through. The coach then holds you accountable for what you've said you were going to do.

Usually, a coach doesn't scold you if you don't do what you promised, but he or she will help you look at what got in the way of you honoring your commitment. That might be important information if following through is a problem for you. Obviously, the next step will be to resolve it so that you can follow through.

Even if following through isn't a problem, having a commitment to take some action, and being held accountable for actually DOING it is very helpful. Just in case you're tempted to procrastinate, back out, or avoid doing it, you have your commitment to motivate you.

Ultimately, it ends up all coming back to your word. How much is your word worth? If you can't honor your commitments to yourself and/or others, your life is likely to feel out of control and out of balance due to not living with integrity.

If you are good at honoring your commitments to others, but don't do as well at honoring commitments to yourself, look at this issue honestly. Although they are different contexts, both commitment to self and commitment to others are important in living with integrity. You commitment to yourself is every bit as important as your commitment to others. I would love to be your fitness coach, never be afraid to ask for help, it's a great tool to start taking it one step at a time, your worth it.

CONTROL, AM GONNA DO IT MY WAY...

2010-02-05T15:02:00.000-08:00

Janet Jackson wrote a song about it, ♫ This is a story about control, My control, control of what I say, Control of what I do And this time I'm gonna do it my way. I hope you enjoy this as much as I do, Are we ready? I am 'Cause it's all about control, And I've got lots of it ♫.

As in my last blog (Your Fat…Epidemic) I started to take control of my life. Sometimes getting control of our lives is not an easy task. The number one reason for this is that there are too many things going on for us to control and we lose control of all the issues that are confronting us. This is something that will happen in most people’s lives at one point or another. This is primarily due to the fact that we tend to depend on other people and blame other people for certain issues, until we decide to take responsibility. Staying in control in life requires that we stay focused on what we want. Sometimes we do not know what we really want and have to struggle to get there. Sometimes we think we know what we want, but fail, because we simply are not mature enough, to get it, we must start from the very bottom. This is the best way to have control over our lives. We must decide what we want and work to build towards what we want as managers in our own affairs. We must be able to know ourselves. If we do not know who we are, then our direction or paths turn in a hundred different directions. Focus is key to finding control in your life. Keeping focused on a sure path or dream, will help you take control of your own life and destination. Never let people deter you from your goal no matter what. To stay in control, always believe in yourself. You are here to perform a function and purpose, or a job. Ask yourself, what is your job? When you find the answer to that question, do everything within your power to fulfill that job and never let anyone persuade you from it. Only you can control weather you can or can not. Be strong. This is the best way to stay in control. Growing requires us to suffer and endure tough obstacles. If you can endure these obstacles and remain strong through them, the more you grow, the easier it will be to keep control of your life. Bottom line the best method for staying in control of your life is acceptance.

Sometimes there are things in life that you just can’t change. If you want to remain in control of your life, you need to accept your life as it is. It is the only way. Accept the fact where your life has lead you up until this point. Do not condemn yourself, if your life is not where you want it to be, only look ahead and let go of the past. Accept the present, and focus on what you really want, with trust and a positive attitude you will stay in control and get what you want.

Group Exercise class etiquette:

A Group Exercise class is a great way to tone and shape your body while burning calories. These types of classes are usually led by a certified Group Exercise instructor. Often times, depending on the time of day that you attend, the class may be packed with students or it may just have a few students participating in the class, it just depends. Here are some Group Exercise class etiquette reminders to remember while you are working out:

1.Be on time! Don’t miss the warm-up, If it’s your first time arrive 10 minutes early and inform the instructor

2.Please don’t talk during class. It is disrespectful and disruptive to the instructor and participants!

3.Make sure to wear appropriate athletic apparel.

4.Please put back any equipment you used during class.

5.Please be respectful to the instructors class format and participants of the class!

6.Have fun!!!

Breaking news: Jobs Report - January 2010 -20,000 unemployment rate is 9.7%. You get fired, laid-off are you prepared, most people are not. Dont wait til the aftermath with the "Couda, Shouda, Wouda" effect. The time is now to be prepared and becoming a Beachbody coach is the answer. Why?

What Beachbody home base biz has done for me, it allows me to wake at noon, be independent, teach classes or train when I want, and do the things I desire cause as a beachbody coach once you are set up, the biz runs it self. This is a recession proof opportunity, not an excuse, become a beachbody fitness coach and experience the luxary of being your own boss.

E-mail me for details: supermansam@beachbodycoach.com

Dont be a number, be a leader. Send me 1 question as to why you are not prepared and I send you an answer as to why you should, take this SERIOUSLY.

So many celebrities are using P90X, why not you!

Health & Fitness,
Supersam

http://www.supersamfitness.com/
For P90X, Insanity, RevAbs &
all your fitness & Nutritional needs

www.myshakeology.com/supermansam
70 Vitamin & Minerals in 1 yummy shake

Follow me on twitter
www.twitter.com/supersamfitness

YOUR FAT!!...EPIDEMIC?

2010-01-29T12:58:00.000-08:00

That's how it all started for me 20 years ago and a 3 year of depression followed. I know I wasn't fat!!, but I was. Ever stood in the middle of the street and cried, I did and the only person that gave me a tissue was fast food. Fast food was my friend, it made me feel good because it didn't judge me, beat me or condemned me.

Adult obesity rates rose in 31 states last year, 22 states experienced an increase for the second year in a row, and no state had a rate decrease.

A related public opinion survey found that 85 percent of Americans now believe that obesity is an epidemic.

"Despite increased attention to the obesity epidemic, obesity is continuing to grow in America. While some promising policy efforts are under way, the nation still lacks comprehensive, effective strategies for addressing this serious health crisis."

We're in the middle of a public health crisis that is still deteriorating rapidly, and we're treating it like a mere inconvenience rather than the emergency it is. Over the past year, obesity rates got worse in nearly two-thirds of states and got better in zero.

The existence of an obesity epidemic in this country is not news, but the rapidity with which Americans' waistlines are expanding is unprecedented. Obesity lurks behind several serious illnesses, including type 2 diabetes, heart disease and some cancers.

The rates of overweight children ranged from a high of 22.8 percent, to a low of 8.5 percent. Overall, about 25 million U.S. children are overweight or obese, the report found

"Diseases that used to be considered adult illnesses like type 2 and high blood pressure are becoming increasingly common among children," Marks said. "If we fail to reverse this epidemic, the current generation may be the first in American history to live sicker and die younger than their parents' generation."

Dont you think it's time to wake up and decide? "It's the small steps, that make big sucess." Walking is a starting point for a better life. It clears the mind for creativity. Being called fat 20 years ago made me a victim for 3 years, and my breaking point was looking into a mirror and not seeing the man I should be.

I AM NOT A VICTIM ANYMORE! I have taken control of myself and made the change one step at a time and now am "Paying it forward". This past 20 years, I have been helping others feel good and get healthy...but please dont credit me, cause it's them who made the commitment.

Being part of Beachbody team, continues to make a difference in my life. I crave to stay fit and healthy. The support is golden, many people dont know there is help and support, like anything in life, you have to decide, commit, suceed is there motto.

This is my life now, I will continue to "Pay it forward" by helping others, That why I am a beachbody coach and I want to help you.:) visit www.supersamfitness.com

Haiti still needs your help,you can also text donations for Haiti relief from your cell phone. In addition to your donation amount, standard text messaging fees will apply.

Red Cross: Text HAITI to 90999 ($10 donation)
UNICEF: Text UNICEF to 20222 ($10 donation)
Clinton Foundation: Text HAITI to 20222 ($10 donation)
Yéle Haiti: Text YELE to 501501 ($5 donation)
United Way: Text HAITI to 864833 ($5 donation)
Intl Medical Corps: Text HAITI to 85944 ($10 donation)
World Food Program: Text: FRIENDS to 90999 ($5 donation)
UN Foundation: Text CERF to 90999 ($5 donation)
Compassion Intl: Text DISASTER to 90999 ($10 donation)
Intl Rescue Committee Text: HAITI to 25383 ($5 donation)
The Salvation Army: Text HAITI to 52000 ($10 donation)
Cure Intl: Text CURE to 85944 ($10 donation)
Oxfam: Text OXFAM to 25383 ($10 donation)
Samaritan's Purse: Text SP to 85944 ($10 donation)

From Canada:
Salvation Army in Canada: Text HAITI to 45678 ($5 donation)
Plan Canada: Text HAITI to 30333 ($5 donation)

From the United Kingdom:
Disasters Emergency Committee: Text GIVE to 70077 (£5 Pounds)

From France:
French Red Cross: Text HAITI to 80222 (1 Euro)

Health & Fitness,
Supersam

http://www.supersamfitness.com/
For P90X, Insanity, RevAbs &
all your fitness & Nutritional needs

www.myshakeology.com/supermansam
70 Vitamin & Minerals in 1 yummy shake

Follow me on twitter
www.twitter.com/supersamfitness

COUCH POTATO'S,GET UP & TAKE A STAND...

2010-01-23T20:00:00.000-08:00

If not for yourself, than for your children. It is an extremely common sight to watch kids comfortably settled in a beanbag, hastily nibbling from a king size packet of wafers, and staring blankly// at a television or computer screen. At a time when they are meant to be full of beans, kids are seen opting for laidback activities.

Parents, undoubtedly, have a huge role to play in making or marring good habit formation, as children emulate parents in their ways. In the light of the alarming increase in childhood obesity, and the reason for many types of childhood illnesses, it would indeed do good to make physical activity and exercises an integral part of their lives.

If parents mingle with their kids and involve them in outdoor activities, children begin to imbibe the positive cues of physical activity. It is not absolutely necessary that all kids engage in competitive sport. Instead, even indulging in a 60-minute outdoor activity everyday will impact their health positively for life. Instead of encouraging indiscriminate television watching, even outdoor activities like gardening, walking the dog, will certainly help in ensuring more physical activity for our children.

Bravo Conan after two stormy weeks of non-stop headlines, Conan O'Brien left the NBC airwaves Friday with big ratings. It was funny and emotional as he thank his staff and fans for there support.

O'Brien's last night as host of "The Tonight Show" drew a preliminary rating of 7.0, which translates to about 8 million households. But more impressive, he scored a 4.8 rating in the key demographic of viewers 18 to 49, one of the highest scores for any show at any time of night on network TV this year.

By comparison, Jay Leno's so-called last show as host of the "The Tonight Show" earned a final household rating of 8.8, topping O'Brien by about 2 million households. But O'Brien did better with young viewers, as Leno's "finale" scored only a 3.4 rating in that group.

Part of the controversy driving the big final numbners for O'Brien, of course, involves Leno returning on March 1 to reclaim "The Tonight Show" and his old time period, while O'Brien leaves NBC with a $33 million severance package after only seven months in Johnny Carson's old chair.

For further comparison, O'Brien's 4.8 ratings with viewers 18-to-49 was on a par with the 4.8 scored last week by the finale of MTV's "Jersey Shore" with viewers 12-to-34, an even harder to reach youth demographic for television.

Speaking of the Jersey Shore has been one of the biggest suprises Mtv's show about 8 strangers spending the summer at the Jersey shore. The show has spawn a rumor of a Snooki spin-off, not true while bump-it less Snooki is hoping to get her show (Think Favor of love), nothing is on paper. So the world is saved from being sucker punched...but let's not forget there is plans for a second season, with the same cast predicted to get $10,000 an episode plus a signing bonus, That's team work.

WHEN IS IT...TO LATE?

2010-01-15T19:37:00.000-08:00

I had a different angle for this weeks blog, but as you will see and read, things change. When is it..to late. A friend of mine tweeted on twitter that she was laid off for the second time within a year. Someone else facebooked that they were let go due to budget cuts & downsizing. See the pattern, Wake up people!!!! There are a number of reasons to consider starting a home based business during the present recession. We still have a long way to go before we are home free of this recession. Operating from a spare bedroom or garage, a business can be started and run with a minimum of investment and risk--and not interfere with your regular job! Here are some considerations:

•Rule number one: Don't quit your job! You can't start without burning your bridges of job income and benefits.
•A home based business can provide a source of income to supplement your job or replace the job in case it disappears.
•Internet based Beachbody coaching businesses work especially well for home based people. The business runs it self, so you dont have to put much time in, it's like checking your email when you get home.
•It's open to all walks of life and ages, from high school students to the growing population of retirees.
•Family members can exercise individual business capabilities.
•Once you have established a foothold and your business is flourishing, you can think about quitting your job and begin expanding from the already proven home based start.

According to The united states department of labor. The hires rate has remained between 3.0 percent and 3.2 percent since February 2009 and was essentially unchanged in every industry, but increased in the South in November.

After falling by 1.4 million from the most recent peak in December 2006, the number of quits held steady from April 2009 to October 2009. Quits increased to 2.0 million in November 2009.

The number of layoffs and discharges at the total nonfarm level was little changed in November at 2.1 million. The level peaked at 2.6 million in January 2009; the most recent trough was 1.6 million in January 2006.

The percentage of total separations at the total nonfarm level attributable to the individual components has varied over time. The proportion of quits had exceeded the proportion of layoffs and discharges every month from the beginning of the series, in December 2000, until November 2008, when layoffs and discharges became the larger contributor to total separations.

These data are from the Job Openings and Labor Turnover Survey and are seasonally adjusted. Data for the most recent month are preliminary and subject to revision. Find additional information in "Job Openings and Labor Turnover — November 2009" (HTML) (PDF), news release USDL-10-0008. Total separations includes quits (voluntary separations), layoffs and discharges (involuntary separations), and other separations (including retirements). So you see, now is the time to think about protecting yourself and your family by getting into a home base business, before it's to late.

After reading and watching this, e-mail me at supermansam@beachbodycoach.com for more details on you being part of the most exciting business that has taken the world by storm.

WARNING GRAPHIC VIDEO. The Red Cross estimates 45,000 to 50,000 people were killed in Tuesday's cataclysmic earthquake and on Friday the AP got images of streets full of bodies.

This is a time when you forget about the Hate, ego's, and have a heart as we band together to help others in there time of need. This is not a Haiti crisis, this is a world crisis and you have the power to make a difference. When is it...to late you can help.

If ur in the NYC area & wnt 2 donate emergency supplies, pls email INFO@YELE.org. Need blankets,nutritionbars & medical supplies via @wyclef or you can

Text "Haiti" to 90999 to donate $10 to Haiti!! (Via @redcross) *STATE OF EMERGENCY*

Text "Yele" to 501501 and donate $5 to Haiti!! (Via @wyclef) *STATE OF EMERGENCY*

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*R.I.P Teddy Pendergrass*

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