KNOWLEDGE = POWER

I hope you all had a responsible, enjoyable and safe holiday... (now down to business...)

Is it safe to say that as adults we should learn from "the error or our ways"? To not relive mistakes over and over again? Let us therefore attempt to adjust our thinking, then our lifestyle and thereby our lives.

After a bit of digging and statistical analysis, I noticed a trend. One that's not necessarily startling, but rather disappointing. Very simply put, the leading cause of death throughout the world is preventable. I did not say the United States alone, I said THE WORLD. We are all in the same boat, from India, to Africa, to Europe, to the Caribbean, men, women, and even children. Thanks to data for public viewing from the (CDC) - The Centers of Disease Control and Prevention, The Healthy Caribbean Coalition and (WHO) The World Health Organization we have the knowledge to make a difference.

In the United States, heart disease is the number one leading cause of death, closely followed by stroke and cancer. Separated into sexes: in females the leading cause of death is heard disease, then cancer followed by stroke. In men, the leading cause of death is heart disease and then cancer. In children, the leading causes of death are accidents, followed by developmental and genetic conditions (present at birth) and then cancer.

IN THE WORLD:
The leading causes of death are firstly, heart disease, followed by infectious deceases, cancers and stroke.

What was really surprising to me is the low percentages in the incidence  of road/traffic accidents (2.09%), violence (0.98%) and drug usage (0.15%). There is a vast difference between 0.15% and almost 30.0% as is seen by the first cause of leading deaths in the world.

Based on the data from WHO: heart disease was still number one, strokes made the number two spot, HIV which has said to be the "biggest, most deadliest killer" of our time is number four on this list and cancers of various types hold the number nine, fifteen, eighteen and nineteen spot on this top twenty list.

IN THE CARIBBEAN AND LATIN AMERICA
The number one leading cause of death was of course....(drum roll please) heart disease, then stroke, then cancer and diabetes. Interestingly enough, this site www.healthycaribbean.org, indicated that the above ailments accounted for 60% of overall deaths. It seems like in the most untouched places in the world, people rarely die of "natural causes" any longer.

SOLUTIONS:
- Eliminate processed and fried foods. (If you must have something processed, go through the process of making it yourself). This includes any "white" flour products and even wheat products are bleached and then colored to accommodate the appearance of being a "whole grain".

- Opt for vegetables and a bit of fruit, lots of water instead of food that have and eternity in shelf life.

- Become more active

Although these, things may at first seem dauntingly impossible to accomplish, consider doing one at a time and reflect on the statistics every now and then. Especially look at the rising statistics of childhood obesity and then the ages of the children having heart failure. It is astounding at what we have become or are becoming. You can make a change in yourself and your family and your friends. 2011 is a great place to start, change can begin with YOU!!!

Treat Yourself Kindly!!!

2011 is fast approaching and the hope is to improve on errors we have made in the past right?  Next year, let us treat ourselves better than we did this year.  Better diets, more water consumption and rejuvenation methods that can make all the difference.  Our lives are so busy, we often forget to take care of the person who's taking care of everyone else.  (Sounds complicated?  Well it isn't, here's why...)

Every single day we go through life, facing the elements whether it's the blinding sun, cold winds or both, we walk in shoes (sometimes) that aren't comfortable, we strap things to our shoulders (eg purses, backpacks, kids) and this list could be a mile long. We do it, daily and our bodies stand up to our requirements and sometimes well it just doesn't. Let us get into the habit of thanking our bodies by treating it well...previously I discussed foods that help us through our daily lives that prevent illnesses or help us better cope with such ailments. So we know, feeding it well is important. I've also discussed training techniques, that can improve our overall wellness (weights and cardio etc). Now let's view some necessary things that can help prevent pain, stress in general and from specific body parts (due to overuse from daily living).

These ideas are great for men and women, it is in no way specific to one sex only or a specific type of person.

Body Massage:
- relieves pain and eases tension
- relaxes inflamed muscles
- improves circulation
- reduces stress
- enhances your mood
- can be rejuvenating
- a great way to deal with small issues before they become larger ones (eg. getting rid of the tightness in your shoulders, before it becomes a debilitating pain)
- a great/welcomed way to treat yourself (so instead of buying that shoe, that you know would hurt your feet...get a massage)
- it's detoxifying for our bodies as well
- some say it can promote weight loss as well, but I suppose that's a specific type of massage

Facial:
- improves circulation
- It's a great protective mechanism to help beat wrinkles before they occur
- helps to unclog pores
- a great way to relieve stress and help you relax.
- improves confidence and may even enable a natural glow from within.


Manicure/Pedicure:
We all know why these are great to do. No one wants to be touched by hands that feel like sand paper. But more than that, we use both our hands and feet ALL the time. A foot massage is also excellent in preventing pains in your ankles or soles of your feel. Here's a good tip: before going to bed, rub coco butter or vitamin e oil on your feet and place them in a cozy sock. Your feel would be so soft within a week you would be amazed. And it also prevents your heel from cracking (also not a pleasant sight to an innocent bystander by the way). Again guys, this applies to you as well (*wink, hint hint)

Getting your hair done:
Having someone massage your scalp is so relaxing. It personally puts me into a very "zen-like" state. It promotes healthy hair growth, releases the necessary oils in your scalp and can also release tension and pent up frustrations (if done correctly).
These are things that we should do monthly, there are various types as well....you can try them out. At the end of it all, you would feel great about yourself, your skin and relaxed as well. Yes, these also cost money, so to those of you on a fixed budget...I've got you covered. There are various deals in the local paper as well as on sites like www.lifebooker.com or www.giltgroupe.com and in local salons, there are days when the above deals are discounted or half off the regular price. Pen these awesome events in your calendar and don't miss them. These are also great gift ideas for your relatives/friends (that are super uptight, great way to help them calm down. And it's guilt free, call it a spa treat, they would love you for it.)

So promise to treat yourself better in 2011,

you deserve it

* For those of you who already get these services on a regular basis, please let us know your favorite places or the best deals or how they have made your lives better/more comfortable.

"The Promise Land"

So I promised a much needed discussion about the benefits of various herbs and spices (I'll get to it have no fear before the end of the week) but instead, I would like to discuss some things that most people have never thought about when it comes to fitness/nutrition or life.

Most of my friends believe I am addicted to working out, and they may be right, but more than "working out", I am addicted to the freedom that it brings me.  It's the joy that I feel inside, the fact that things make sense after a run, spinning class or the calming feeling of gliding through water.  Fitness can be a struggle but gritting your teeth, clenching your fist and holding your breath thoughout workouts makes it much more difficult.

Know that movement is supposed to be part of our lives; we were not created to be sedentary.  Find a reason to become passionate about life itself. Let your worries, stresses, ailments, woes and issues (seen and unseen) go during your workouts.  Every time you want to grit your teeth, give a smile instead.

My neighbor who is well over 50 walks his dog every Saturday and Sunday morning at 5 am.  Sounds heroic?  No...sure doesn't, but have a seat.  He walks 50 miles, no matter the season or weather.  He is in amazing shape and when I asked him why he walks for such long distances, he says..."Cause I can...and we love the fresh air".

In Colorado two years ago, I met a 21 year old who runs 15-20miles a day.  She says she wants to see how far her legs can take her.  She does it without music and without top notch running equipment and by the way, this was her break after a night of studying.

These two individuals have something in common, and not simply the fact that they are human.  They both are free. Their smiles and PASSION when they discussed their trails was unmistakable.  My neighbor went so far to say his dog became more obedient and more disciplined after doing it continuously. Could this possibly happen to us as well?  Could we be better people if we just loved what we did and didn't fight the inevitable?

I listened to Marion Jones this morning, she said first time offenders (drug usage while competing) should not be banned for life from the sport.  And although that is debatable, what isn',t is the fact the joy of running left her when she was more concerned about winning.  When things become a chore, people may subject themselves to anything to achieve what they did when they were head over heels in love (with it).

Here are some suggestions: Try various sports (there are a lot to choose from). Slap on some sneaks and just head out (walking, running, jogging...anything). Take your kids or someone else's kids to the park every weekend (trust me, it's fun). If money is the issue...and there's no shame there... get free passes to various gym or classes and don't you dare miss a day!.

Bottom line:  Find your passion in life...in every aspect of it and you may very well find a happier healthier YOU.

Need a boost? Dig in!!

Nettle: (pictured on the left) has Vitamin B1, B2, B3, B5, C, K, beta-carotene, Calcium, iron, Potassium and Magnesium...it is an excellent cleanser, BUT it should ALWAYS be cooked before consumption an gloves should be worn when handling this herb.  Its a diuretic attributes help eliminate from the body waste products associated with conditions such as acne, arthritis and gout.  It also fortifies the immune system, therefore is an excellent choice when recovering from illnesses. It is also used widely in the fight against cancer.

Watercress: Rich in Vitamin B3, B6, C, E, K, Calcium, Manganese, Iron, Zinc, Glucoinolates, Fiber, beta-carotene (and other carotenoids as well).  This salad leaf has (plant) chemicals that boost the activity of cancer-preventing enzymes.  Is great for resisting infections and has the vitamins necessary for a fully functioning immune system. 

Spinach: Nutrient rich in Calcium, Magnesium, Zinc, Carotenoids, Foliate, Vitamins B2, B3, C and E.  Also a great dark green leafy infection fighter.  This
"miracle in a leaf" helps to fight against, lung, breast and cervical cancers, as well as heart disease.  It's excellent for skin and mucous membrane health.  This leaf should be eater raw or slightly cooked as over cooking removes very essential vitamins (such as Vitamin C and the carotenoids).  Sounds like a lot to swallow...OK, no problem.  Just eat lots of Spinach.

Pumpkin: Yes the Halloween veggie.  It's the most popular of the winter squashes and is packed with cancer-fighting chemicals.  Rich in Vitamin C, beta-carotene and fiber.  Great for immune function and can help to fight against colds and aid in our overall resistance to diseases.  Because it contains fiber, it helps to lower cholesterol and promotes good digestion by encouraging the elimination of waste matter.  Again, this veggie is good for you, eat up.  Try it with different spices and additives...makes for a very tasty and interestingly addictive dish.

Brazil Nut: Okay, grab a seat...this nut is awesome.  To those of you with nut allergies, I'm so sorry for you.  The Brazil nut contains, Vitamin B1, E, Calcium, Protein, Iron, Magnesium, Selenium, Zinc, Omega-6 fatty acids, Fiber, Protein, Glutathione and Biotin.  Are you impressed yet?  Well there's more, it helps prevent pre-mature aging, strengthens the immune system, prevents cancer, heart disease and helps to halt the development of tumors.  The presence of Omega-6's helps ease inflammation in the body, it enhances digestion and improves the appearance of our skin.  The Brazil Nut is a very satisfying snack and can also be used to top salads, a great additive (with a protein kick).

The grapefruit: This tangy and sharp tasting breakfast fruit is immune strengthening and detoxifying. Contains Beta-carotene, foliate, fiber, lycopene, vitamin C and flavonoids.  Great for tissue growth, helps to eliminate toxins and waste, the pulp is high in pectin (a soluble fiber that binds with excess cholesterol and removes it from the body.

Bananas: This sweet fruit has moderate releasing sugars that give us an energy boost. (I typically have one 30 mins or so before an early morning workout).  Nutrient rich in magnesium, manganese, potassium, fiber, Vitamins C, E, B3, B5, B6 and Biotin.  This fruit works with other vitamins to produce virus fighting substances such as interferon, it also works to regulate bodily fluids and improve nerve function. 

 Grapes: Another sweet fruit that cleanses and detoxifies. They help improve circulation and overall heart health.  They are great for gathering free radicals in our body and improve our skin, liver function, kidneys and bowels.  They also contain cancer-preventing ellagic acids.  They contain: Vitamin B3, B6, Biotin, Potassium, Selenium, Zinc, Anthocyanins, Ellagic acid. 







Okay, here it comes....the disclaimer:  I am not suggesting that you sit with a bowl of grapes and bananas and tubs of spinach and watercress.  Everything in moderation...everything!!!!!  Am I saying you should have these in your diet, absolutely.  And I am also suggesting here that instead of reaching for unnatural means of attaining essential vitamins and minerals that you opt for a more realistic and healthy choice...and ones that are guaranteed.  Some of these are healthy snack options for that "on the go person".  So avoid food shopping for a week and head to your local farmers market or green grocers...look for these amazing foods.  You will be in for a treat: look out great skin, heart health and tons of energy!!  Let me know how you feel, nature is calling YOUR name!!

Next we discuss some herbs and spices that can be added to your foods that also have great properties and make a dull dish downright EXOTIC!

Immunity Boosters:

The bodies we are born into may come with various complications, some minor and some major.  There are sometimes things we can do that can help achieve balance in our bodies. Here are a few tips for these issues, especially this time of year when the weather fluctuates and climatic changes occur on a regular basis...

For Acne: Eliminate the sugar in your diet as much as possible and increase fiber consumption through fruits and vegetables.  Foods to eat: Avocado (pictured above), brazil nuts, nettle, salmon, spinach and water cress

For Athritis: This is inflammatory condition, so stay away from foods that are inflammatory such as: sugar, citrus fruits, alcohol and refined carbohydrates.  Opt for foods such as nuts, seeds, oily fish (to help maintain healthy joints), fruits and vegetables such as: beet (pictured above), broccoli, mackerel, pineapple, sesame seed and sesame oil as well as papaya.

For Asthma: A very important step is identifying food allergens (which may include: milk, nuts, fish or wheat).  Have foods such as cayenne pepper (pictured above), sweet potato, red bell peppers, nettle, garlic, carrots and broccoli.

For the Common Cold/Influenza/Sinusitis: Aid your body's recovery by avoiding dairy products and having lots of fruits and vegetables (to load up on vitamin C and zinc).  During this period have foods such as: lemon, oranges, blueberries (pictured above), lemon, ginger, garlic, rosemary and thyme.

For Heart Disease: Blockages in the arteries that may cause heart disease are usually cholesterol and waste matter.  Avoid foods with saturated fats, found in animal products such as whole milk, butter, cheese and fatty meats.  Instead opt for the following: almonds, avocado, grapefruit, mackerel (pictured above) and salmon.

For a Sore Throat: These choices are best when treating a sore throat: carrots, garlic, lemon (pictured above) , nettle, onion, rosemary, blueberry and thyme.

Although you may not know when these things may occur, but keeping these amazing foods in your diet, there is a better chance of keeping these issues at bay.  Along with an active lifestyle, a clean diet and lots of water...you are well on your way to optimal health and one free of illness.

Coming up:

The importance and nutritional properties of the following:

* Nettle

* Watercress

* Spinach

* Pumpkin

* Brazil nuts

* Grapefruits

* Bananas

* Grapes

16 DAYS INTO THE PALEO CHALLENGE....

The Paleo Challenge started on Nov 1st 2010, with almost 25 people on board.  Not all 25 have stuck in there, and we are half way through the challenge.  The ones who have stayed on board are showing their determination and strength and their inner will to change their lives...the ones who have fallen off the wagon completely just need a bit more time to wrap their minds around the idea and the sheer determination to stick with a plan of action...whether wrong or right, to just stick with it. 

Moving right along, I'd like to up the intensity of the workout...this is the home stretch and it only makes sense to dig in and finish stronger than we started.  Here's your new formula for your workouts

For MEN:

Daily 100-150 pushups
Followed by your cardio workout and any other workout i.e. squats, lunges, crunches - upper and lower ab exercises

For WOMEN:

Daily 60-75 pushups (doing 100 would be great)
Followed by your cardio workout and any other workout i.e. squats, lunges, crunches - upper and lower ab exercises. If you don't have a pushup at all, do these inclined on a table, chair or on your knees

Please note I said DAILY, do this for 10 days and then take 3 days off where NO workouts involving the chest, shoulder or triceps are performed.

Be sure to warm up and cool down after every workout and feed your muscles and body well....lean protein, vegetables and fruit also have lots of water.  Your body will change and you will be a happier, healthier you.

"I will never forget that the only reason I'm standing here today is because somebody, somewhere stood up for me when it was risky.  Stood up when it was hard.  Stood up when it wasn't popular.  And because that somebody stood up, a few more stood up.  And then a few thousand stood up.  And then a few million stood up.  And standing up, with courage and clear purpose, they somehow managed to change the world." - Barack Obama

Life is to be enjoyed, there's nothing that we can't do...make a decision and follow through, especially when it gets tough.  Things may seem unrealistic, but it's not impossible...the concept of light was unrealistic, aeroplanes, space shuttles and a black president of the United States of America...but they were all accomplished.  What's your dream?  And how much of a reality are you willing to make it?

The Benefits of Weight Training

Some people are cardio junkies and although there are benefits to this mode of exercise such as building endurance and stamina within the leg muscles...but it's not optimal for long term strength and power. 

Additionally, as muscles become stronger, your physical output becomes easier...it lowers blood pressure and cholesterol levels and is also a very good for your heart.  Weight training does not mean you are going to bulk up, those very muscular individuals you are thinking of work very hard and have a very strict diet and also do a ton of isolation exercises geared at giving them the output you see.  So don't worry about that.  With all that said, each time you work out, you tear your muscles when they heal they become tighter not looser or more bulky (again that bulk comes from their diets).  This actually makes you look leaner and well toned.

Here are some specific reasons to start weight training:

*  It increases metabolic rate (rate at which your body burns calories)
* Adds muscle and prevents muscle loss, which as I mentioned earlier has a host of benefits (especially for women)
* It increases bone density and bone strength (again a very good thing for post-menopausal women and women prone to osteoarthritis and osteoporosis)
* It offsets muscle loss that naturally occurs as we age

There are several other benefits, but those are just a few that are functionally important to some of us.

There are some terms that you may come across in magazines or hear frequently in the "workout/exercise circle".  This is what they mean....

Reps         - Short for repetitions of exercise
Set(s)        - A set is a group of repetitions
Super sets - A group of repetitions done without rest or any break in between.
Resistance - Resistance is sometimes called "load" - the amount of weight used to perform an exercise
Rest          - This is the amount of time you rest between sets

Form:

Simply put, bad form could lead to injury (in the long run).  Depending on the exercise, start with no weight, then progress to lifting lighter than what you can lift.  Some people go too heavy to start, (usually not warmed up properly) they loose proper form and this may subsequently lead to injury. 

* Eliminate unnecessary bouncing, swinging and the use of momentum (as much as possible) while lifting.
* Pick up and lower the weights in a (slow)controlled manner.
* Try not to avoid body parts or certain exercises because you think they are too difficult. Maybe you can start your workout with the exercises you don't like and then end with your favorites.

Useful information:

1. Want Muscle, Go Heavy – Heavy weights and low repetitions are ideal for muscle building. Be certain to use form without swinging or you can cause injury or eliminate the benefits of the exercise. The reps per set for strength and power 5-8.
2. Want to get Slim, Go Reps – The opposite of a muscle-building strategy, this one uses more repetitions with less weight. 12-20 reps per set is a good rule of thumb.
3. Want to get Strong, Use Your Entire Body/Body Weight – Exercises that focus on specific muscles won’t create as much all-round strength as body weight exercises. The bench press and your standard push up work almost the same muscles. But because a push up uses your entire body, it will work more stabilizer and other smaller muscles as well.
4. Core Work - Core exercises, work the abdominal, obliques and lower back muscles.  Weight training does require often times to have a stabilized core, but doing some core work on the side would definitely add to a well balanced program.

12-20 reps - Lighter weights/loads used for leaning out (getting slimmer) - typically 60 secs rest between sets
8-12 reps   - For muscle growth - typically 60-90 secs rest between sets
5-8 reps     - For strength and power development (typically heavy loads/weights) - typically 120 + secs rest between sets

Add a little weight to your life, it would do your body some good.  Don't forget to warm up and cool down and feed your muscles with some good, healthy, well prepared protein after you work out.  (In the form of a protein shake or my favorite post workout meal, boiled eggs and sweet potatoes...yummy)

"Nobody ever drowned in sweat!!" - Jack "BEAR" Roberts

            

Many of us are fearful of attempting new things, but a while ago someone said: "The definition of insanity is doing the same things over and over and expecting a different result".  If it works for you, by all means keep doing it, not only that...show others how.  But, if it's not working...IT'S TIME FOR A CHANGE. 

Here are some steps you can take:

*  Eating nutritious and well prepared foods (Examples are on the food list)

*  Becoming active (Sample workouts are below)

*  Proper supplementation (List of some good choices are below)

Let's get the party started:

WORKOUTS:

Below is a list of bodyweight exercises and their descriptions, choose 5 out of the bunch whenever you work out, DIFFERENT ONES EVERYTIME.  DO NOT DO THE SAME 5 EXERCISES OVER AND OVER, there is enough to go for 30 days and beyond.  The rep range would be the same for each exercise, but for each set the order would change.  Here's an example:

Monday's workout:

A) High knees

B) Butt kicks

C) Chair Dips

D) Overhead squats

E) Plank

So those are your 5 exercises choices, they are to be done for 12 reps each and do as many sets in 30 mins, rest for 30 secs btw sets, but don't take a break after the set has begun (UNLESS YOU REALLY HAVE TO):

Set 1:  A, B, C, D, E

Set 2: B, C, D, E, A

Set 3: C, D, E, A, B

Set 4: D, E, A, B, C

And so on...hopefully you see the pattern here.  Keep going for 30 mins, and for those of you who already have an athletic base...don't take as many breaks.  So in the above layout, it shows a 2min break overall...don't take any breaks if you can or take one 30 sec break.  (PLEASE NOTE I SAID FOR THOSE OF YOU WHO HAVE AN ATHLETIC BASE, this is not advisable for someone who hasn't workout out in a long time)

Here are your choices:

1)   Burpees

2)   Lunges

3)   Air Squats

4)   Y Squats

5)   U Squats

6)   T Squats

7)   Push ups

8)   Pull-ups

9)   Box jumps

10) Chair dips

11) Plank

12) Wall Sits

13) Jumping lunges

14) Walking lunges

15) Overhead squats

16) Mountain Climbers

17) Squat thrusts

18) High knees

19) Butt kicks

20) The crucifix walk

21) Spidee crawls

22) Running sit up

Notations:

Some of these are exercises I've either adjusted or made up on my own, the others can be found on youtube or google.

* Y Squats - Performing the standard squat with your hands straight into the air in the shape of a Y, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* U Squat - Performing the standard squat with your hands straight into the air in the shape of a U, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* T Squat - Performing the standard squat with your hands straight into the air in the shape of a T, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* Wall Sits - Stand with your back against a wall legs are outside of your hips, toes pointed outwards and away from the wall.  Slowly slide your back down toward the floor, keeping contact with the wall the entire time till your knees and waist are in the same line, slide down about an inch lower now.  Raise your arms to be at shoulder level and bend your elbows so the back of your hands are against the wall.  Leave your hands there and do 12 reps of this exercise...always going about an inch below where your knees and waist are in line.

*  Overhead Squats - Perform the standard squat as described above, this time using a broom stick.  Holding with a really wide grip and raising the stick above your head, your shoulders should be close to your ears at this point and the stick directly over your head.  Squat down to a seated position.  For those your you who have knee issues or flexibility issues, use a chair...tap on the edge and raise to a standing position.

* The Crucifix Walk - Get into the standard plank position, this time have your thumbs touching, walk the right hand an inch to the right, then the left, repeat till you can no longer walk your hands out, then return to the starting position.  Repeat 12 times.

* Spidee Crawls - Get into the standard plank position, bring our right knee to your right elbow, walk your right hand forward, walk your left knee to your left elbow and then your left hand forward.  Reverse the movement, keeping your butt/body as low as you can. 

Supplementation:

 

Omega 3 fish oils: http://www.strongerfasterhealthier.com/pdf/howtoreadlabels_sfh.pdf

 

For those of you outside of the united states...if you need this product, we can make it available to you.

 

NEVER, NEVER, NEVER GIVE UP!!! - Winston Churchill

THE PALEO CHALLENGE REVEALED.......

This week, we prepare for the challenge which starts in just 5 days.....soooo clean out the potato chips from your pantry, all the milk in the refrigerator and restock with the list below.  It is that simple.  Now in the spread sheet below, add your favorite veggies or eliminate anything you don't like.  I happen to stay within the bracket of just a few and I don't get bored because I interchange them a lot and cook them in various ways.  With that said, your spreadsheet is tailored towards your likes (cause you took off what you didn't like....got it? Cool).  Now, go from left to right on the page and your have a protein, a veggie, a fruit, a nut/seed (as a snack or part of a meal), oil to cook or garnish with, seasonings to add flavor and a beverage.  Even if you have no clue how to cook these foods, please don't say you don't know what to eat.  The issue is HOW to prepare them right? 


The spreadsheet/food list and the workouts are posted in our google group which is listed below.  Our images will be in there (our sexiness on display for our eyes only *wink*)

Please note that I am not in anyway suggesting that you starve throughout the duration of the challenge....if you are hungry, please EAT any food from the prescribed list.  DO NOT STARVE YOURSELF.  Snack between meals....cherry tomatoes or baby carrots are great to have between meals (I personally have these lavishly between meals).

The rules of the game:

• Keep a food log everyday and update it in our online Paleo groups - http://groups.google.com/group/KKPaleo (by invitation only)
• Eat only what's on the prescribed list (if you fall off the wagon, it's OK....just get back on)
• Eat, Eat, Eatttttt....especially if/when you feel hungry
• Do not purge during this process
• Pictures do not lie...send your pictures within 3 days of completing the challenge...(the same type front and side in the same type of clothes you took your original picture in).
• Try to get organic cuts of meat and for those of you who are non chicken, turnkey or beef eaters, I took care of that as well.  All lean cuts of meat, fish, seafood and eggs you can eat
• No GRAINS or cereals at all (if you are not sure, google grains for a list and stay away for 30days and see what happens next)
• No beans or peas (legumes)
• No dairy products
• NO SUGARS including no artificial sweeteners - no agave, no honey, no molasses...got it? Good *wink*
• DO NOT overdo it with the nuts please (speaking from experience here)
• Avoid starchy vegetables eg. potatoes

(Any questions or issues, please feel free to contact me here or via email) A youtube video will soon follow to clear up any confusions or to answer any questions you have...so ask away.

Now You Decide!!

The Paleo Challenge is just 12 days away. And I am receiving mixed emotions, as I expected. Change is inevitable, but no one said it was easy. So I initially set out to write this week about the benefits of doing the Paleo Challenge when I read the most startling article. And I was relieved...I no longer had to tell my dear friend that living this clean lifestyle was not against the beliefs of God (*raised eyebrow*), nor do I have to convince someone well over her weight that this lifestyle would help eliminate her aches and pains and finally, to my friend who calls my food "cardboard"....yes, this one is especially for you.

[Before I begin, I would like to say...I ate and still occassionally eat burgers (portabella mushrooms instead of buns though),  I ate snacks just like the next person, I also ate many types of healthy breads etc.  I am not judging anyone for loving what they love, I am just indicating there may be a better way to eat, a less processed way to live.....I was overweight AND although I loved working out I did not see a significant difference.]

In this article, it shows how fast foods do not decompose. It claims that the items in question are held in a museum for display since 1989 and to this day it still has not decomposed. This may seem fascinating to most, but not for me. I started thinking of all the bread I've consumed, possible produced by the same company or one with similar practices (that stocks the Burger King and Mc Donald's and other fast food chains). Imagine there is so much chemicals in the food mold won't engulf it?

My pre-paleo days were filled with 12 grain and Ezekiel bread, which both have a 2 week shelf life or longer if refrigerated.  My fascination then became, if after so many years it hasn't broken down to nothingness....what lasting effects did it leave in my body.

Now I practically cook almost everything I consume and although this may seem unrealistic to most, where there's a will there's a way. I cook most of my meals in minutes and typically outside of my kitchen (put it in and walk away sorta system).

This is where the expression: KNOWLEDGE IS POWER comes to mind. Don't feed yourselves or your children this crap, and I'm not just talking about fast food. I'm saying processed foods, cause they are produced by the same companies. And to those of you outside of the United States, don't think you're exempt...read your labels. Make an informed decision about your health and the lives of your children.

The Paleo Challenge may seem difficult, impossible even but your life is worth every day you choose to eat clean and stay active. People used to commit suicide by slitting their wrists, consuming poisonous substances, jumping off a bridge even...those were their choices. And though it's sad and unfortunate...it was THEIR CHOICE. Don't slowly commit suicide because you like the taste of pringles or bread, decide that you are worth it and make a change. It starts with YOU.  And now you know, so YOU decide.

The Paleo Challenge starts in 12 days.....

See attached link for the article about the burger that won't decompose, view the CNN coverage also.

 http://www.NaturalNews.com/030074_Happy_Meal_decompose.html

Doing it RIGHT!!

The Paleo Challenge is right around the corner, so here's some motivation to get your mind right for the journey.


There are a few things I would like to reinforce:

• Nutrition is KEY - if you don't feed your body properly, you can't push it to its limits to endorse change.  You would actually be stressing your body and breaking it down.
• Always keep moving - create a workout plan with appropriate rest days and stick to it. Don't stall for a week or two....EVER.
• You must destroy in order to rebuild - A brand new building isn't constructed on top of an old building.  The entire lot is usually cleared out, to make room for the new structure.
• If you don't think that you can't I'LL give you a good reason to keep going.

INTRODUCING: SHANI ARIEL MOJICA

This is Shani on March 21st 2009 - frontal view and side view.

Shani was plagued by bulging waistline from a young age, tipping the scales at 215lbs by the tender age of 17years old. Shani is a living example that ANYTHING IS POSSIBLE.  Most people may believe, they were born to be plump...big boned, could never be smaller, their parents are big, their family....blah blah blah.

Ok to the nay sayers:

This is the: Optimum Nutrition/American Bodybuilding Sponsored Athlete AND The Miss Bikini Universe 2010..... Shani Ariel Mojica

CONGRATULATIONS Shani, you looked amazing this past weekend while competing at the Tribeca Theatre.  This is her third competition and her entire story can be read at www.bodyspace.com/shaniariel  She is a sponsored athlete guys, determination and confidence came during the journey and it stuck till the end.  She was glowing on stage and there are many others like her.  My friend who competed that day as well, was 250lbs and  now wears a size two, one woman had a back injury and couldn't walk much less for lifting weights, wearing heals and competing....they all did it, and so can we.

I just need your dedication for 30 days, try it my way and prove me wrong....Don't let Shani's story go to waste, discipline and determination are key.  Feed your body right, and move....move.....move all the way to a healthier, leaner, happier you.  Free your mind from everything that you think you know and open yourself up to possibilities of a awesome future.

PLEASE NOTE:  I am not promoting bodybuilding, I am simply showing you that people have different goals, Shani wanted to be healthier, and decided to compete.  I am just promoting a healthier lifestyle choice....one that should be seriously considered!!

Don't forget to subscribe to the youtube page: karlenex.

To those of you interested in the paleo challenge, please send your before pictures to karlene.x@gmail.com, the website: kilterathletics.com will be up and running soon so stay tuned.

The LADDER Interval Workout

Traditionally the "Ladder" interval workout is an incremental change either ascending or descending of a particular exercise.  For example: You're doing push ups, in 1 min you do 1, min 2 arrives you do 2 and so on until you can't do anymore.


For individuals new to working out, do the following:

* Do a 4-5 min warm up incorporating stretching within the 1st min, a step touch, grapevine or knee to chest (without hopping) and lastly do something intensity (if you choose) like jumping jacks or high knees with a jump.

* Walk 1 mins in one direction and take 1 min to come back to the starting position.  Now using the "Ladder" concept, do 1 squat, walk again then come back and do 2 squats etc.  Rest as needed, also please hydrate during this process.  Build up to 5 reps, then do the same in descending order.

Remember to keep your weight in your heels at all times and if this is difficult for you, sit in a chair and get back up quickly (yet keep your balance, almost like a but tap on the seat). Also don't allow your knees to come inwards or over your toes. Chart your progress: how many reps and rests you needed within a 15min period.


For the more experienced/advanced individual, do the following:

* Do a 4-5 min warm up of your choice, I would still recommend not going into high intensity until the very end, maybe a light jog (if you choose)

* You will be doing two moves, the push up and the squat.  For the push up, there are progressions/variations.  You can either do it on the wall or on the floor, you chose your difficulty level here.  If you choose to do them on the floor, you can have your knees bent or straight.  Remember to keep your head, shoulders, back and butt in alignment, so no slouching.

Your reps for your "Ladder" move are as follows:
5 push ups,    5 squats
10 push ups, 10 squats
15 push ups, 15 squats
20 push ups, 20 squats

Do as many of these in 10 mins.  Recorder your reps and time, so when you do this again, you can chart your progress. Hydrate when needed and also, should you feel to rest fight it as much as possible, but if it's inevitable take a short break and get back to it....as many reps in 10 mins remember.

For all levels, be sure to cool down.  Do not stop the movement and sit down, stretch the muscles worked.  Calf, hamstring, quad, bicep, tricep muscles....give them a nice stretch before hitting the shower, they'll thank you for it.

Be sure to check out my nutrition suggestions on www.youtube.com - karlenex

SOME FACTS ABOUT SUGAR!!

Some of us have a love affair with sugar.  It's a fact...so take a good grip of these facts and determine for yourself how much or how sweet sugar really is:

• Sugar can supress the immune system
• Sugar can cause juvenile delinquency in children
• Sugar can cause hyperactivity, anxiety, inability to concentrate and crankiness in children
• Sugar can increase reactive oxygen species (ROS), which damage cells and tissues
• Sugar can lead to ovarian cancer
• Sugar can cause osteoporosis
• Sugar can cause arthritis
• Sugar can lead to alcoholism
• Sugar can cause to tooth decay
• Sugar can cause vericose veins
• Sugar can cause hemorrhoids
• Sugar can cause toxemia during pregnancy
• Sugar can increase cholesterol
• Sugar can contribute to diabetes
• Sugar can cause cataracts
• Sugar can ruin the sex life of both men and women by turning off the gene that controls the sex hormones
• Sugar can cause obesity
• Sugar cause inflammation

Now this is just a handful of reasons why sugar is not the best thing for our bodies.  Sugar is naturally found in various foods, but to keep the shelf life of certain items more sugar and even sodium are added.  When we consume these goods any number of things can happen (all in the bad sense) when coupled with inactivity, genetics, lifestyle, sleep and a number of other factors. 

Some time ago, our society was made up of mostly slender people.  Overweight people stood out amongst the crowd.  Now the reverse is true, it is especially sad when we are facing an obesity epidemic in children.  People are claiming to be "born fat" these days...it has nothing to do with what they're putting in their bodies or their lifesyles in general, but soley to do with genetics.  Which in my opinion is vastly incorrect.  We may not be able to change our height or the color of our skin or eyes...but because your mom/dad died with high blood pressure issues, obesity related problems including cholesterol etc, doesn't mean you have to.  Change is necessary sometimes to carry on a species.  In our case it's absolutely true.

Think about your choices and when you choose something rich in sugar also think of the consequences your body will then have to face.


Visit youtube, search: Karlenex and enjoy. 
Change will come, if only you allow yourself to change.
Resources: Suicide by Sugar by Nancy Appleton, PhD and G.N. Jacobs

Your everday workout regimen:

Here's a great way to start getting Summer ready: Your 30 day workout, Diet/Beauty tips below:

For the next 30 days do the following: (no excuses) Workout Title: TERRIFIC TWENTY-FIVE
(THIS STARTS TOMORROW MAY 12TH, 2010)

• 25 push ups (start with knees on the floor if full body extension is too hard, butt, head, shoulders, legs are all level)
• 25 squats (legs shoulder width apart, toes turned out slightly, butt down, shoulders back, back ached, go below parallel)
• 25 sit ups (legs at about 30 degrees, back, head and shoulders are aligned, go all the way down and all the way up. Tip: tighten your stomach and hold your breath when you come up, quick inhale on the way down...repeat)
• 25 jumping jacks (clap your hands at the top of each jumping jack)
• 25 lunges (90 degree angles for both front and back legs, knees DO NOT slam to the floor ever)
• 25 burpees (keep your butt down, knees drive into your chest with each leg cycle)
• 25 sec push up hold (get into push up position, straight legs, straight arms, butt down, head, shoulders and butt are in one straight line, hold this position for 25 sec)

It is not going to be easy if you are not accustomed to working out, but be patient with yourself.  This requires no equipment and not a lot of space.  This can be done right next to ur bed as u get up in the morning.  For the 1st two-three days, take as many rests as you need....then push yourself to finish all 25 in one shot.  Find a rhythm, stick with it and when you feel like u can't do anymore, tighten your stomach and dig in further.  So, let me know how it goes.

In 15 days: take it up a notch by timing yourself, remember you are doing this everyday, so write your time down on day 15, 16, 17 and so on, and see if there is an improvement on day 30.  I will be putting up my scores as well. (Don't be afraid, we all have a starting point and yes, I need to do better as well.)

Beauty tip:
Check out this link to find what works best for u or what's in your part of the world:
http://www.cosmeticsdatabase.com/browse.php?category=bar soap

For body clensing try: Kiss My Face, Olive Oil, Fragrance Free


Diet tip:
Last week we reduced out juice intake and eliminated sodas, substituting these with water.  This week, cut out fried/processed foods and potatoes/potato products.  That includes chips, french fries, home fries..., irish potatoes, english potatoes, sweet potatoes anything made from potatoes.  A healthy sub for potatoes: squash of any kind.  Dig in.

Tomorrow I'll upload a workout playlist that you can try...

MAY IS BIKE/CYCLING MONTH IN NYC......

All roads lead to SUMMER 2010, so let's enjoy bike month in a low cost, fun fashion shall we??

So I got to thinking, how can i get ready for Summer, enjoy Bike Month and have fun all at the same time without breaking my pocket on having to buy a bike and special gear (shoes, clothes, water bottles etc). Daaa, spin studio right?  YESSS...ok, so  I did some research and got feedback and here's the studio I chose and why.  Introducing FLYWHEEL SPORTS....

This spinning studio was described as "THE ULTIMATE SPIN EXPERIENCE"...

Here were my findings:

• The staff is professional yet friendly, if you are a regular...they call you by name.  (Not a factory/plant atmosphere)
• Things that are free that most other studios have you pay for: water, spinning shoes and towels.
• The ultimate in clean studios, spacious with an adjacent yoga studio (post workout...ahhhhh)
• Personal amenities provided and get this, the bathroom is not the changing area...if you don't want it to be.
• Three-tiered stadium seating
•  Technologically advanced spinning equipmentPerformance logs (tracking performances per ride)
• Competitiveness taken to a new level, race against your neighbor if you dare.
• Convenient locations at JCC on 76th Street (Upper West side) and in the Flatiron district on 21st street
• For all of this the cost must be out the roof? WRONG!!

Check out their site: http://www.flywheelsports.com/

They even have discount codes, unlimited memberships that don't dig into college funds.

Ok so that said, I will be going back....again....and again....and yes...again.  Here is the link to the events for Bike Week, so enjoy my fellow health/fitness fanatics. http://bikemonthnyc.org/events

Let's get Summer ready....together:

We'll take baby steps together:
Weekly discussions on diet, exercise and beauty (yes, for men too):

Let's begin:

Diet:
Eating foods that make you healthier:

• Eat more nutritionally dense foods, instead of calorie dense foods.  - Stay away from processed and fried foods
• Eat more alkaline foods, instead of acidic foods - if your food intake is too acidic, your body will take nutrients needed from your bones to satisfy it's needs (eg Calcium) 
• Try substituting your juices and soda based drinks for water.  Start slowly, if this is easier for u.  If you are used to drinking juice in the morning/hot chocolate, juices with lunch and dinner.  Start by drinking just juice in the morning and sub everything else.  Then eventually take away the juice/hot chocolate in the morning as well.  Black coffee is still suitable, no sugar or cream though.  (oops, yeah i said NO SUGAR OR CREAM).

Ok, so let's take baby steps...every week if we try something new it's much easier than taking everything away all at once....but education is key.  So read on and do your research.

Exercise:

• Try a mix of cardio and strength training.  I would reccommend more strength training than cardio (for both weight loss and weight gain - diet plays a very important role in achieving your goals.  It also plays a part in your recovery time as well)

Beauty tip:

• Be sure to moisturize your body especially your face before going to bed, namely your face and your extremeties (hands, your feet, especially your heels...this added moisture will be needed when the heat arrives)

Here are some things that you can try to transition to a healthier lifestyle:

• Sunbutter (healthier than peanut butter, but tastes just like it)
• Almond butter (not as smoothe as Sun butter but it's just as healthy)
• Substiutute cauliflower for potatoes in your regular mashed potato recipe (recipe to follow)
• Try run/walking, start with 30 sec run, 1 min walk, then increase your run to 1 min run, then 30 sec rest, then when that's mastered try doing it in ratios of 2:1 until you don't have to rest for 5 mins then keep adding 30 secs onto the 5mins.  This may take some time, so please be patient.  (after all Rome wasn't built in a day...right)

Pls post any questions or comments, they will be answered or addressed.  If there is a specific topic that you would like to know about, please feel free to add those in as well.

The Cardio Debate

Losing  weight without doing tons of cardio...

Year after year gym members run, walk or swing their extremities on electrical machines for several hours a week, months or even years...but they still look the same.  Everything has it's purpose of course, but to enlist "cardio" as the main or sole source of weight loss can be deemed as incorrect.  From personal experience apart from cardio not being the most thrilling of workouts, it can for some yield slow results and does not strengthen muscles throughout the body.  Some people may not be looking for physical muscle definition, but at the end of a year of running on a treadmill, one would hope somewhere would be stronger as well as being thinner.

Research has shown that strength training stimulates fat loss and it's guaranteed, if you do strength training for even half the time that is dedicated to cardio, results would be clearly evident.  Here are some examples of strength training exercises:

1. Ball slams for 1min and 2 mins of jumping rope (do 5 times, with 30secs rest after each set)

http://media.crossfit.com/cf-video/CrossFit_BallSlams.mov

above: illustrations of ball slams.

     2.   Mountain climbers for 1min and 2 mins of push and press (do 5 times, with 30secs rest after each set)
http://media.crossfit.com/cf-video/CrossFit_SherwoodPushPressDip.mov
http://www.youtube.com/watch?v=IO5KVEoEbo4&NR=1
click the link above for an example of the push press


    3.  Box jumps for 1min and 2 mins of renegade rows (using a dumbbell)



BoxJumps_exercise_2up.jpg
http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv

Food Focus: The Egg

Is it healthy to eat an entire egg?

Give your opinions, and the answer will soon follow.

The Squat:

Positioning is very important in most exercises to increase effectiveness and to avoid injury.  Proper positioning while squatting, feet should be shoulder width apart angled outward slightly.  Always looking forward, torso upright, shoulders back and always moving in a straight line up and down (never swaying in various directions).  Now at the base of the movement, you should feel like you are about to sit in a chair... calf and hamstring nor chest and thigh should meet, then back to an upright standing position.  If you feel off balance, check your foot positioning and at the base of the movement push back further into the invisible seat.  See illustration below.

 

 

Thanks to :http://www.marylandaau.com/images/squat.gif for this illustration, feel free to browse this link for further information.

What's needed to be healthier?

When it comes to living a healthy lifestyle, people often hear: "You need to exercise and eat healthy!" But what does that really mean??  Kilter Athletics will attempt to explain what is needed to be healthier with as much detail as possible. 

Also, everyweek a food item will be highlighted, it's nutritional content and explainations about it's role on the human body will be exposed to you. A list will also be posted indicating which foods are encouraged and which foods should be avoided.  All of this coupled with the weekly workouts, you should be well on your way to a healthier you in 2010...shall we begin???

The co-founder of Kilter Athletics - hard at work

Introducing Grant Belton....also one of our personal trainers and spinning instructors (who has a passion for lifting).  This is the person that would be answering your questions about fitness and working out.  He'll also be creating your workouts on a weekly basis, displaying his unique approach to fitness...apart from being different, it's a lot of fun - some pain of course, but it's the kind that has a great end result.

Starting next week, weekly fitness updates....

Get your weekly fitness move, recipe and product to have a successful, balanced, fit and healthy 2010....