Rest and Revitalize for Superior Health

Vacation season is in full swing.  Whether you are traveling to the mountains or the beach, it’s the time of year when many of us start planning for a much needed break from the daily grind.

When you think of getting fit, resting is probably not the first thing that comes to mind.  It is true that becoming healthy and fit involves work.  It involves lots of effort and sweat and determination.  But it also involves taking time to rest and relax.  To reach your goals, you need balance:  both hard work and R & R.

Dangers of over training

In our enthusiasm to lose weight and get fit, it is tempting to focus so hard on effort that we overwork ourselves.  But this is unwise, because it brings undesirable consequences such as:

  1. Burnout. If you exercise too much with no breaks, you will likely experience burnout.  And this can be deadly as far as your goals are concerned.  Burnout leads to loss of motivation, and loss of motivation leads to giving up. Intense exercise day in and day out can lead to feelings of resentment toward your exercise times.  You may become sick of it.  A sign that you may be heading toward burnout is if you begin dreading your workout sessions; a change in attitude is often one of the first signs that you are losing momentum.
  2. Injury risk. Overtaxing your body with too much exercise and insufficient rest can lead to injuries.  During exercise, your body naturally experiences stress, strain and micro-injuries.  When you rest, these micro-injuries heal; this leads to improved strength and greater over-all endurance.  But if these micro-injuries do not have a chance to heal before you hit them with more exercise stress, they will give out and possibly succumb to extensive injury.  Moderation is the key, and moderation demands periods of rest and relaxation.
  3. Decreased life performance. An overworked and overtaxed body (and mind) simply gets tired.  And as you become more and more fatigued, you will become less productive not only in the gym, but also in your other responsibilities as well.  Your work, family and social life will suffer if you do not listen to your body and mind and give them some time off.

Tips for making the most of your vacation time

Taking time to relax each day is important, but so is taking a vacation each year.  There is nothing like getting away for a while to refresh your mind, body and spirit. No matter where you are headed for vacation, it’s okay to take some time off and simply relax and heal.  In fact it is crucial.

And if you choose to stay home this year on a stay-cation, be sure you really use that vacation time for all it’s worth.  You don’t have to leave home to relax, but you may find you have to work at it a little more.  Sometimes it is hard to relax when the daily to-do are staring you in the face!

  • Take some time by the pool. If the hotel you are staying at has a pool, be sure to take advantage of it.  There is something about sitting beside water that brings quick relaxation.
  • Sleep in. Vacation is the perfect time to let yourself get off schedule a bit and sleep later in the mornings.  Yes, you’ll have to readjust when life gets back to normal, but let your body sleep if it needs it.  Remember:  the point is healing and repair.
  • Sight-see during off hours. It’s hard to relax when you are jostled by people from all directions.  Fighting crowds tends to increase stress, not decrease it.  Pick your favorite attractions and try to visit during the least crowded times.  Staying calm is the key to getting the most out of your time off.


Lack of Sleep Linked to Weight Gain

by David Grisaffi
Food intake doesn’t explain extra girth, study finds.

Getting a decent night’s sleep apparently does more than provide
good rest — it seems to curb the number of pounds women put on as they
age, according to a new study.

Although the study didn’t show a definite cause-and-effect
relationship, there was a significant link between inadequate sleep
and weight gain said lead investigator Dr. Sanjay Patel. Women who got
only five hours of sleep a night, on average, gained substantially more
weight than those who routinely had seven hour’s worth of shuteye.

“We do know that sleep-deprived people generally pay less attention
to their health,” said Patel, an assistant professor of medicine at
Case Western Reserve University, in Cleveland. However, there’s no proof
that any one factor, from a poor diet to lack of exercise, accounted for
the weight difference, he said.

In fact, women who got seven hours or more of sleep actually ate
more than those who got five hour’s sleep. And the exercise habits were
about the same, too — although the group that slept a healthier seven
hours tended to exercise a little more, Patel said.

The women were part of the Nurses Health Study, which followed more
than 68,000 women for 16 years. They were asked to report their weight
and lifestyle regimen every two years. By the end of the study, women
who slept five hours a night were 32 percent more likely to experience
major weight gain — defined as an increase of 33 pounds or more — and 15
percent more likely to become obese, compared with women who slept
seven hours. And women who slept for six hours were 12 percent more
likely to experience major weight gain and 6 percent more likely to become
obese over the study period, compared with women who slept seven hours a

There are several possible explanations for the findings, Patel
said. It could be that sleep deprivation causes the body to metabolize
calories less efficiently. Or it may be that the actual forms of exercise or
the exact patterns of eating differed between the two groups of women
in the study. It may also be that a lower number of hours spent sleeping
reflects a basic life change that can have a fairly dramatic impact
— like becoming a parent, he said.

“The more kids you have, the less sleep you get,” Patel said. That
might lead to the kind of multitasking demands in which convenience,
such as fast food, trumps nutritional vigilance, he said.

“There are many possible explanations,” agreed Dr. John Kimoff,
director of the Sleep Disorders Centre at McGill University in Montreal.
“But you have to be very careful about speculating on the mechanisms.”

One intriguing area of research has suggested that sleep
disturbances, such as deep snoring and nighttime awakenings, may affect weight,
perhaps due to a subtle inherited trait that shows increasing impact
with age.

The study findings were presented Tuesday at the American Thoracic
Society International Conference, in San Diego.

I have talked about sleep and stress levels many times in regards to
weight loss and gain. In my ebook, I have an extensive information
on sleep, How much what to do and what you can do to improve yours.

If you need help with flattening your abs, nutrition and
lifestyle improvements you’ll need to make in order to reach
your goals, you’ll find the

Advantages Of Strength Training

The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone’s routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.

When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won’t happen without the help of steroids, which you shouldn’t even consider using.

Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn’t be forgotten.

Weight Loss Affirmations: A Key To Your Success

Weight Loss Affirmations: A Key To Your Success

Weight loss affirmations are a very effective strategy for getting the most you can out of any weight loss program you are following. The three tips below will help you learn how to use positive weight loss affirmations to help you lose weight and keep that weight off permanently.

Tip #1: Turn the Negative Self-talk Into Positive Affirmations

Most human beings are really good at negative self-talk. We create obstacles that don’t need to be there. We make things more difficult than they really need to be. We also have a tendency to turn little bumps in the road into huge hurdles. We then use those self-invented hurdles as excuses to stop us from accomplishing our goals. One of the keys to losing weight is to recognize the negative self-talk when it is happening and make a conscious effort to turn it around and replace it with positive affirmations.

The following are four examples of negative self-talk that dieters commonly engage in followed by a positive affirmation you can replace it with.
1a: I hate exercise. It’s too hard. 1b: I love the way exercise makes me feel all day!
2a: I don’t have the energy to diet.2b: Getting healthy is going to give me so much more energy!
3a: Losing weight is too hard; I’m hungry all the time. 3b: I love filling up on tasty healthy food that completely satiates my appetite like kale sauteed in olive oil, grilled salmon with lemon, shrimp and pepper kabobs, fresh squeezed carrot juice, lightly roasted cashews, grilled halibut steaks, baked sweet potatoes, and delicious big salads!
4a: I’ve hit a plateau; I’ll never lose any more weight!4b. Yea, I’ve made it through phase one and now, since I’m currently on a plateau, I won’t gain weight so easily!Do you see how that works? Any time you feel the negative self-talk coming on, find a way to replace it with positive affirmations.

Tip #2: You Must Recalibrate Your Subconscious Mind

Your subconscious mind may be sabotaging your conscious mind’s earnest efforts to lose weight. For example, while you may be consciously telling yourself that you need to eat fresh vegetables and fruit, your subconscious may be urging you to eat fast food hamburgers and french fries instead. The reasons for this may not be clear to you at first but here’s one possibility. Dieting can be stressful, especially if approached with negative self-talk, and you may be looking for a way to comfort yourself. You may have used hamburgers and french fries as a way to console yourself in the past when you were a little stressed or depressed. You may associate these unhealthy fast foods with comfort without even realizing it. This is where you need to recalibrate your subconscious mind to associate good wholesome healthy food with comforting feelings. You could tell yourself that a good stir-fry with fresh cut organic vegetables is going to taste so good it is going to soothe your soul. You can fill the house with the aroma of homemade black bean soup, or other healthy soul food, and give yourself the positive affirmation that soup will make you feel happy and comforted. If you can re-program your subconscious mind to associate healthy food with feeling comforted and other positive feelings, your subconscious mind might not work so hard against your conscious dieting efforts. The most difficult part is figuring out what your deep-rooted subconscious reasons are for your self-destructive behavior. Then, replace that with positive affirmations that will get you healthy. Now repeat several times:

1. Healthy food will soothe my soul and comfort me.
2. Homemade soup will make me feel healthy and happy.
3. Wholesome healthy food tastes better than fast food and processed food.
4. Stir-fries are so colorful and beautiful on the plate. I can’t wait to dig in!

Tip #3: Change the Running Commentary In Your Head

Have you ever had a conversation with yourself that went something like this:
“I really wish I could lose weight… but I’ll never be able to because every time I try to lose weight, I end up losing control and eating more… and eating things that aren’t good for me… and even when I manage to lose a little weight, I just gain it all back again.”

If you do, you’re not crazy. We all have these sorts of running commentaries with ourselves. The trick is to turn commentaries that are negative into a positive motivational message that we can keep repeating to ourselves. We do this by first recognizing the negative thoughts and replacing those with positive affirmations. So, instead of the above, you might substitute something like this:

“I know I can lose weight if I permanently change my lifestyle… I know I can do it now even though I may have failed in the past because I’m older and wiser… I’ve learned how important it is for my future… I can eat all the food I want and never get too hungry if I eat healthy foods that fills me up and has a really satisfying taste… this way I can lose the weight and keep it off because when I crave food, I’ll eat healthy and tasty food instead of junk.”

In conclusion, while you can’t literally think yourself thin, positive affirmations can dramatically improve your odds losing weight and keeping the weight off. It’s a way of re-training the mind to be a cheerleader for doing the right things.

The Benefits of Beet Juice

The Benefits of Beet Juice

Anyone can greatly improve their progress and performance by carefully choosing what foods they eat and beat juice should be at the top of their list! Raw beets are loaded with a form of nitrates that are easily converted to nitric oxide in the human body. These healthy nitrates oxygenate the blood making the muscles respond better to resistance training! Moreover, the improved oxygen distribution to all parts of your body, including your heart and brain, will give you more stamina during workouts!

Please note that the healthy nitrates in beets are not the same as the “bad” nitrates found in processed meats like bologna, hot dogs, and deli meats. Beet juice has many other health benefits for bodybuilders too! Many studies have pointed to the fact that it lowers blood pressure. Beet juice also stabilizes blood sugar, leveling out the lows and highs after you eat. This will reduce lethargy, prevent depression, and help keep you more motivated to stay on track with your workouts. The beet root is exceptionally high in folic acid and manganese. The leaves and stems are exceptionally high in vitamin K at 500 percent the recommended daily allowance. This will help maintain your bones and prevent osteoporosis. Beet juice is also quite high in vitamin A vitamin C, calcium, iron, magnesium, potassium, magnesium, sulfur, copper, choline, and silica. This is why some nutritionists call beets and beet juice a superfood.

What gives beets their color is a class of antioxidants called betalains, including both betanin and vulgaxanthin. These antioxidants are among the most powerful anti-inflammatories and fungicides known. Thus, beet juice will help your joints ache less after your workouts and will keep your feet free of fungus. Research has also shown that betalains retard cancer tumors. While the betalains are spread throughout the beet plant, they are most highly concentrated in the peel of the beet so you should never peel beets before you juice them. Continue reading The Benefits of Beet Juice

Stubborn Fat: The Beginning

EVERYONE walking the face of this earth has an abundance of
fat cells throughout their bodies. In fact, if you’re a healthy
adult with normal body composition, you have approximately
30 billion fat cells. This is an astronomical number when you
think about it. Did you ever wonder why you have so many?

Have you ever wondered what those fat cells are for?

Fat Cells Are Genetically Programmed

The answer is, fat cells are part of our genetic code and they
enable us to use stored energy when food is scarce. This survival
mechanism works very much the same today as it did 10,000
years ago. However, there is an abundance of food in modern
society today, and we no longer need to store so much fat to

When you consume too many calories, your body goes into
storage mode for the “lean times,” so to speak, but the lean
time never comes. So your body simply stores those extra
calories as fat. When you eat fewer calories than your body
demands, your cells release stored fat for energy. Pretty simple
equation; however, not all fat is the same.

Placement of Fat Deposits in Your Body

The placement of fat deposits on our bodies varies depending
on each person’s genetic influences, lifestyle choices, and
nutritional intake. Men tend to store their body fat around their
bellies and chest. Women tend to store it around their hips,
buttocks, thighs, and the backs of their arms. A complete
discussion of hormones and fat storage is beyond the scope of
this article, but let it suffice to say that certain hormonal
processes do determine body fat distribution.

The Benefits Of Walking And Drinking Water

So many people struggle with their weight. Whether its just a few pounds they need to lose or much more, it seems that weight loss is on the minds of more than half of the population at any given time. There are countless ads everywhere you look on how to effectively lose weight. No matter if it’s on television, the internet or billboards on the highway, you will see products and gyms that are so quick to promise you the results you’ve been waiting for, if you just try what they have to offer.

Truthfully, it isn’t as complicated as some would have you belief. It is by no means easy but it is completely doable with the implementation of two key things: water and walking. Both of these things used together will definitely have you seeing significant changes in your weight. You don’t need to shell out tons of money for diet products, special foods or gym memberships. Water and walking will quickly have you on your way to losing body fat and reducing your weight. Continue reading The Benefits Of Walking And Drinking Water

10 RENEGADE Beliefs of Vince Gironda

2,459 people have already ordered the newly updated Vince’s book in the past 13-hours.
Were you one of them?
Here’s a some great articles about Vince and his training.
Vince Gironda Legend and Myth by Alan Palmieri is the most complete and comprehensive writing on Vince Gironda…Ever!

This is a must read for anyone interested in Vince Gironda.The “Iron Guru” was perhaps at his pinnacle of fame in the “Golden Years” of bodybuilding, the 1960’s. During that time, Vince dominated the scene and Vince’s Gym, was known as the Mecca of bodybuilding. Continue reading 10 RENEGADE Beliefs of Vince Gironda

Reaching Objectives Using Positive Thoughts Management

Achieving your goals is an important step toward forward progression in your life. A life without goals follows the precept that “He who aims at nothing, hits it”. Without goals, or a desire to move in a forward direction, life takes on a motion of it’s own. Often that motion is stagnant or backwards. Achieving goals with positive mind control is the way that successful people reach their goals and move even further forward.

Goals are written, objective future conditions that contain a plan to achieve them. The actual terminology of goals, objectives, plans, and conditions isn’t as important as making a goal and seeing the route toward that goal. People make goals; communities, churches, businesses and countries have goals. Achieving goals with positive mind control is dependent upon moving toward completion by accomplishing certain tasks. All goals can be broken down into achievable tasks that, taken together, bring you toward a successful goal. Continue reading Reaching Objectives Using Positive Thoughts Management