A Skier's Christmas Carol by John Nicolich

The second week of December was bleak and depressing. Johnny-Boy and I had just returned from Targhee, driving all night through a blustery storm that seemed to leave snow everywhere but here. Our mountain had only inches and we needed feet. Then a severe cold snap bit into our area plummeting temperatures well below zero. The wind howled and snarled and cold air crystallized any bit of skin left exposed to its wrath. It hurt to breathe and needless to say it did not snow. In this horrible setting our family tried to get hold of the Christmas spirit, but busy lives and countless activities made each day a chore. We didn’t even have a Christmas tree yet. Ever the cheapskate, I joked that we should wait till New Years when we could get one for a bargain. My kids called me Scrooge, and the Grinch. Meanwhile I buried myself in work to distract my longing for the addiction. Would it ever snow again?

Finally, Silver Mountain (about 2 hours drive from home) promised to open on Thursday December 18. They had about 10 inches of "snow" as a wind-scoured base and the temps were still in the brutal subzero range, but hey, at least it was skiing. On Wednesday night I attended my daughter’s piano recital that’s given every year at an old folks home to cheer the elderly. I was bitter and cold, and tired from a long P90X workout (now is a good time for a recovery drink!). As I sat in the room warming my frigid bones, I mingled with some of the residents.

When the Christmas songs started I suddenly found myself thinking back over Christmases past. It started with memories of gifts I received as a kid. I remember getting my first sleeping bag and practicing rolling it up again and again. I reminisced about the cool slot car set I got when I was nine. The songs of the concert kept rolling along but my memories went deeper and deeper. I could see my long dead grandparents, as they were when they were young and vibrant. I could taste the Christmas Eve seafood dinner and the laughs we had afterwards playing cards. My grandmother always cheated by feeding me her cards so I could win.

This was getting weird. I lost track of the present and was now flashing through the past in vivid, descriptive terms. I quickly scrolled through more recent times like my son’s first Christmas and traveling with two babies and a diaper bag to get home for the holiday. When the recital was over, the elderly gal I was speaking with before looked over at me and winked knowingly. All this was strange enough, like scenes from "It’s a Wonderful Life," but by the time we left for home it was snowing and there was an inch on the ground. The cold, hard wind had stopped and light flakes fell gently to the ground.

That night the news reported a winter storm warning. They advised that most schools would be closed and to keep off the highways unless absolutely necessary. I left my house at 6AM and entered the storm of the century. More than 2 feet of snow had fallen. The roads were caked with fluff higher than my car’s clearance. The news reported that Spokane and Coeur d’Alene were crippled from the dump and they advised all non-essential vehicles to stay home. This was opening day. This was essential. I blazed a trail through the dark, emerging morning over mountain passes, past wrecked cars, and around slow moving semis. Winter storm warning my ass, I’d drive through the gates of hell (and jump the toll) for a good powder day.

I made it for First Chair with crazy expectations. The snow was thigh deep and the cold temps meant it was lean and light. The first descent was a straight-line, as the snow billowed up before me. The entrails splashed on to my chest, then over my head as I picked up speed. I was alternately laughing and choking as the cold white filled all space. Was it perfect? Non-believers would report on the rocks, stumps, and other unseen obstacles underneath the deep. They would comment on the lack of speed, and the need to walk out of any flat terrain. For me though, this day was perfect.

This day turned my spirit around. I came home and hugged my kids and kissed my wife. I laughed deeply as I described my day to any one that would listen. Most couldn’t believe I would brave the elements and risk my life on this seemingly trivial pursuit. But really it saved me from despair. It also marked the beginning of a set of storms like no other. It’s been cold and snowy ever since that day one week ago. I’ve been skiing everyday since. Seven days in a row.

Today I marvel that just one week ago everything seemed so bleak. Today I continue to live the dream. This afternoon, as I made my way through my favorite tightly spaced tree runs, it occurred to me that I could see nothing but the spaces. The trees were there, but my path through them was easy, unimpeded. As I made my way through I had no plan, no fixed route; I was just reacting to the terrain. There were no obstacles today; there were only opportunities and reaction. This is true freedom. This is the power of the addiction. This is my church and this is my religion.

So as this Christmas Morn looms, remember this true tale. If your spirit wavers you may be visited by the Ghosts of Christmas past. If you are truly blessed you will be rewarded with a gift. The gift may not be apparent at first, but if you recognize it, it can change your life. As for me, I’ll be skiing with Jacob Marley tomorrow and I’ll not worry a bit about the future. The Moment suits me just fine.

Peace and Merry Christmas to all.

J

TWAS THE NIGHT BEFORE P90X

Boys & Girls,

Our good friend Melissa Le'ppin wrote this P90X play on "The Night Before Christmas"

I thought it apporprieate on the night before Christmas. Enjoy!

Thank you Melissa!

T. Ho Ho Ho

Twas the night before Christmas, and all through the Gym
Not a spin bike was moving, not even a rim

The plates were all racked on the plate trees with care,
In hopes that St. HortonClaus soon would be there

The wishers were nestled all snug in their beds
While visions of ripped abs danced in their heads

And Jim in his lifting belt and Karen in new gym shoes
Were just settled down for an iron-filled snooze

When out on the floor there arose such a clatter,
Jim sprang from the Couch to see what was the matter.

Away to the weight room he flew like a flash,
Tore open the door and made a great crash.

The light on the top of the new-polished floor
Gave the lustre of mid-day to equipment galore,

When, what to his wondering eyes should be fell
But a chin up bar, and eight pairs of dumbells

With a little old lifter so muscled and raw
He knew in a moment it must be St. HortonClaus.

He was dressed all in under armour, from his head to his feet,
and his clothes were all sweaty from intense muscle heat.

Tons of equipment he carried in his sack,
and he looked like a peddler just opening his pack.

More rapid than eagles his dumbells they came,
And he whistled, and shouted, and called them by name;

"Now five, now ten, through sixties for this mob
and made sure we were able to PICK THE RIGHT WEIGHT FOR THE JOB

His eyes--how they twinkled! The weights he could carry!
The nutrition plan he gave us with limited dairy

Your workouts aren‘t working, your proteins to low
P90X … now that’s the way to go.
He clinched both his fists shouting this is not an illusion
To get ripped in 90 days takes MUSCLE CONFUSION,

12 intense routines ,, that;s what it takes,
While controlling your eating with good protein shakes

He was muscley and fit despite pushing 50,
and I smiled when I saw him, thinking man is this nifty.

He said just Press Play and vow to not quit
with P90x you j u s t h a v e t o BRING IT!


Merry Christmas Everyone
X out - Melissa

The Perfect Winter Day in Late Fall

Blog Lovers,

Every once in awhile I like to reveal a little piece of my personal life. Here's a short note I wrote to my ski buddies last week after an epic day of skiing at the Grand Targhee Ski Resort in Alta Wyoming. My good friend Johnny N. left the mountain the night before the storm hit and that's why I mention his vulnerability at the top of the e-mail. He loves deep snow and missed it by just a few hours. Ouch! Jennifer is one of my favorite people in the world and she was planning to come over from Jackson Hole not expecting to be skiing in thigh deep powder. She nailed a rare beautiful and perfect day in the snow in early December (still Fall on the calendar) with me and only a handful of happy people. Lucky us!

PS ~ Gotamas are skis and when it's puking it means snowing hard.

PSS ~ If you love skiing, riding and the mountains like I do, come and join me and other BeachBody diehards at Jackson Hole for a mini-camp, February 27 thru March 1st. Contact JuliAnne Forrest at jforrest@j4strategies.com

Here's the e-mail


Team,

What I don't want to do is rub it in, partly because Johnny is very vulnerable right now.

All I will do is relay the facts. About 9:00 last night I spoke with Jennifer. She would show up around 9:00 this morning. I went to bed before midnight with zero exceptions and not a flake in sight. When the alarm went off at eight AM I hit the snooze control... twice. What's the hurry, right? Why would today be any different than the last four? Knowing that Jen would be arriving soon I pulled myself out of bed at 8:15. The curtains were pulled tight but there was some light peering through a little crack at the top. Was that sunshine? Please no. Prior to opening the curtains I said out loud, "Show me something gorgeous!" OMG! There it was. Lots and lots of snow. Beautiful, new, fluffy, puffy, whiteness. I honestly couldn't believe it. It was like Christmas morning when you're ten years old. I threw my fist in the air and made some weird (non 50 year old) cheering sound.

I threw on the gear, grabbed the Gotamas and headed to breakfast. Muppet, Dino and Eric and two other strangers were the only people having breakfast. I stuffed my face with oatmeal, raisins, tea and burnt wheat toast, dry. Jennifer was easy to find, because it's easy to find anyone when there's only 20 people hanging around in a 5 thousand square foot area. Keep in mind that at least 8 inches were on the ground at 8 AM and it was still puking. By the time the whole team caught the chair by 9:15 we had close to a foot at the top of the mountain, and it was still coming down, hard.

If you've ever skied Targhee on a powder day you know the rest of the story. Untracked all day long, an empty mountain, shin to waist deep pow and huge grins from buzzer to buzzer, blah, blah, blah.

Diet Myths & Cooling Cravings

If you’ve wanted to shed some extra pounds, you’ve probably heard and read it all by now, and maybe you’ve even tried half of it, too. With all the information out there these days, it can be hard to pick apart what’s worth trying, what isn’t and separate the solid advice from the bunk. No matter what you hear or read, the simple truth about achieving a healthy weight boils down to getting fit and burning more calories than you consume during the day. Maintaining it means staying fit and not eating more calories than your burn during the day. Sure, there are little things you can do to boost your success or suffer greater setbacks, so let’s look at some popular diet myths and debunk them. We don’t want to waste our time tweaking the wrong things, do we?

Myth 1: Bread and potatoes make you fat.

Completely false. Starchy vegetables and (whole grain) bread, are carbs you need for fuel. The problem is not these foods, but how we tend to prepare them. It’s when you smear your bread with butter and fry your potatoes that you increase the calorie intake as much as four times. Dip your bread in a little extra virgin olive oil or eat it plain instead and dress your baked or boiled potatoes minimally to get the benefits from these foods without skyrocketing your caloric intake.

Myth 2: If you drink water before a meal, you’ll be less hungry.

Well – sort of. Water does curb your appetite if it's incorporated into food like a soup, or a thick vegetable juice like V-8. Apparently, when water is bound to food, digestion is slower and a fuller stomach means fewer hunger pangs. The thing to look out for: It's easy to confuse hunger and thirst, so if you find yourself craving something, drink a big glass of water first and see what happens. It may be that a drink is all your body really wanted.

Myth 3: Shellfish is packed with cholesterol.

On the one hand, it's true. Three ounces of shrimp contain more than a third of your daily cholesterol. But there's more: Shrimp is low in saturated fat and has a bit of omega-3 fatty acids. Eaten in moderation, shellfish can have health benefits. According to researchers at the University of Southern California, eating shellfish every week produced a 59% reduction in heart attack risk. I might just start eating some shellfish once in awhile after learning that.

Myth 4: It’s fine to eat the occasional burger and fries.

The problem: The word, “occasional.” If that means every Friday night to you, you’re probably pushing it. Now, if we’re talking every few months and you're fit, your numbers for weight, waist size, cholesterol, and blood pressure are all good, AND the rest of the time you’re eating vegetables, whole grains, nuts, and other nutritious fare, well, okay then. You’re fine. But few of us are that perfect. If you do “occasionally” indulge, take a nice fast paced 90-minute walk afterward to help offset the effects.

Myth 5: Women can’t do anything about gaining weight after menopause.

While hormones can be blamed for everything from acne to PMS, your fitness level has a much bigger impact on your weight than any hormonal changes that come with age. Most older women who continue vigorous, regular exercise can and do maintain their figures.

Myth 6: Diet soda is worse than the real thing.

Truth is, they’re both lousy for us. Both types increase kidney and heart disease risk, plus they contain acids that erode tooth enamel and welcome cavities. It’s always best to satisfy your thirst with water, diluted fruit juice, and green tea rather than any type of soda.

Well, that’s great to know, you might be thinking – but what do I do when I’ve just GOT to indulge in a little something before I go NUTS??!! I’ll tell ya what. If you’re going to indulge yourself in something sinful and delicious and there’s just no stopping you - do it as early in the day as possible. Researchers say that we get the most satisfaction from our food in the morning and our capacity to feel satisfied steadily weakens over the course of the day. If you eat your biggest meal at breakfast and continue to eat small portions of healthy foods throughout the day, chances are that you’ll be a lot less likely to have strong cravings for unhealthy “comfort” foods in the evening.

National Examiner Interview with Carol Bardelli

Hi Tony, I'm excited to get this opportunity to talk to you. My name
is Carol Bardelli, I'm a columnist at The Examiner, and I write for a
website called Healthy New Age. HNA has an existing page on you and
your exercise programs, some of which I've written. They wanted me to
rewrite the biography they have on you. That lead me to ask for an
interview with you through Beachbody's PR representative.

I have a few questions for you to open our interview. Further
questions, if any, will depend on your answers. Feel free to add
anything you'd like to cover. And thanks again for giving me this
opportunity.

Question one:

Tony, I've used all of your exercise videos, starting with Great Body
Guaranteed. Now I'm using Power 90X Plus and Tony Horton One On One.
I couldn't help but notice you can motivate people, including myself,
like no one else. An example is the portion of Power 90X Legs & Back
in which we do wall squats. I've got my back to the wall, my legs are
burning, there's about thirty seconds left. And you've got me and the
gang laughing out loud. What's your take on you're motivational
skills, combined with your personable demeanor and sense of humor?

I discovered a long time ago that the best way to get through the physical pain and agony of any workout is to have some fun along the way. Exercise is hard enough and to turn it into rocket science or make it so serious that it feels like torture, will certainly result in failure. I'm trying help people look at fitness and exercise in a completely new way. My goofy light hearted approach makes the physical intensity of exercise slightly more palatable. My coaches growing up cared more about winning and losing than the players on their teams. I was miserable during fitness tests and drills and there was never a sense that modifying an exercise was okay. I want everyone to play and I want everyone to succeed. I'm constantly looking for practical techniques that keep people in the game. If you're busting a gut during a wall squat, then I'm doing my job.

Question two:

Your programs are revolutionary, not because of their separate
components like resistance training, aerobics, stretching, yoga,
karate, plyometrics, and core. The unique way you blend them seems key
to the amazing results people are able to achieve in a short period of
time. What inspired you to design fitness programs that integrate all
aspects of exercise?

There are three things that cause people to lose faith in their fitness routines. Boredom, injuries and plateaus. When you repeat the same movements over and over again, one of these three will take you down. After 25 years in the fitness business I've seen hundreds of people get hurt, lose interest and stop seeing results because of lack of variety in their routines. Concepts/techniques like Sectional Progression with Power 90, Muscle Confusion with P90X and now Super Stacking with my new 10 Minute Trainer program are all designed to avoid boredom, injuries and plateaus. Running is a great but it's just one thing. Yoga is the Fountain of Youth in my opinion but it certainly doesn't improve your Plyometric strength. If you want a well rounded level of fitness and you want to continue to see results over a long period of time then variety is certainly the spice of health and fitness.

Question three:

With exercise systems like Power 90, Power Half Hour, Tony and the
Kids!, Tony and the Folks!, Power 90X, 10 Minute Trainer, Tony Horton
One On One, and Power 90X Plus, you literally offer something for
everyone.

Power 90X, P90X Plus, and Tony Horton One On One, are designed for
folks looking to take their physiques to the next level. I can attest
to the challenging nature of these workouts, as well as the intensity.
Even after years of aerobics and weightlifting, I found myself almost
crawling to the shower after my P90X workouts. But, man, did I ever
see results. You're personally responsible you my finally developing
triceps definition. I finally have horseshoes. And now I'm addicted to
your extreme workouts.

Do you see a wider audience opening up to your style of extreme
workouts? And do you plan new projects along these lines?

First of all, congratulations on those triceps and thank you for your commitment to the program. If you had asked me this question a year ago my answer would have been different than today. P90X was intended for gym rats and people tired of spending money on expensive trainers and not getting results. A finite number of people in a niche market. We would have been happy if just these folks realized that you can get better results in your living room. Turns out our little niche in-home boot camp idea had legs. P90X has become a phenomenon. Everybody is doing it. Even folks who probably need Power 90 or some other milder workout program first. The amazing thing is that people (on their own) are approaching the program with common since. If there's a move or exercise that's out of their comfort zone, they skip it (for now) or modify it in some way. People are listening to what their body can do during these workouts and understanding that trying to keep up for the sake of keeping up is counterproductive. They're doing their best and forgetting the rest.

Question four:

On a more personal note, I have mild Cerebral Palsy. This has never
stopped me from doing anything including driving, horseback riding,
and of course, Power 90X. I also discovered that pull ups on the
program relieved my shoulder tendonitis, while plyo and yoga has
improved my balance. Did you think people with physical challenges
would use your systems, and that it could be used for rehabilitation?

You are living proof that a positive attitude is a huge piece to the success puzzle regardless of your situation. My nephew Andrew has a more than mild case of Cerebral Palsy and I've introduced to him all kinds of fitness routines that might have been considered too difficult for a guy with his genetic birth defect. He has a trainer, works out at the gym and goes to yoga twice a week. The fact is, we all have different starting points in life. The real measure of person is determined by how hard they're willing to work to overcome and deal with the hand they're dealt. I was the quintessential 98 pound weakling with a speech impediment, afraid of his own shadow, who got beat up at the bus stop by the local bully. That was my starting point. My challenge was great and long but worth it in the end. I'm not a physical therapist so it's not my place to say that it's okay for someone with sever physical challenges to jump into P90X, but I will go out on a limb and say that if you have the will, there is a way for anyone and everyone to benefit from a fitness program that challenges them.

A Simple Tip to Improve Lower Back & Core Strength

If you experience stiffness and tightness in your lower back on a regular basis, for no apparent reason – adopting a simple habit could help ease that by improving your lower back and core strength:

Whenever you walk, focus on your ab and glut muscles and keep them strong. You don’t have to put a lot of energy into this and constantly flex your behind and abdominal areas while you go about your business; the key is to consciously use your glueteal and abdominal muscles whenever you stand, walk, jog, and run.

If you do this correctly, your gait will feel strong and purposeful, and you should be more aware of the muscles that surround your hip and lower back areas.

What makes this habit helpful for people who experience chronic, intermittent lower back pain? It lightens the load on your joints. Your ligaments wrap tightly against the joints in your pelvis and lower back and your muscles are right over them. The main purpose of the ligaments is to keep your joints stable, preventing dislocations and keeping your muscles strong eases the tension on the ligaments.

Over time, the muscles and ligaments that surround your lower back and pelvic regions can become weak. As your muscles become weak, your ligaments have to work even harder to keep your joints stable. Since muscles and ligaments tend to get weak together, your ligaments under extra stress can become injured, typically producing intermittent joint problems. Injury leads to pain and inflammation, which leads to less physical activity, which produces further weakening of the muscles and ligaments. See how that works?

Injured ligaments can heal and strengthen over time, but in some cases, the involved joints may never fully recover.

So, if you’ve recently started your program and you’re having a hard time with lower back pain, don’t let it stop you. Training your muscles to be active and strong while you go about your daily activities can be an extremely effective way of strengthening your lower back and core – and help you bring it harder, sooner. Your muscles have much greater capacity to be strengthened and reconditioned than your ligaments do, so by consciously using your abdominal and gluteal muscles every time you stand, walk, jog, or run, you provide significant support to your lower back and pelvic regions and keep your joints happy.

When it comes to bending your trunk forward and backward, your abdominal and lower back muscles perform opposite actions; your abdominal muscles flex (curl forward) your trunk, while your lower back muscles extend (bend back) your trunk. Your nervous system is designed to allow both your abs and lower back muscles to perform with the least amount of opposing strain. This nervous system mechanism is called reciprocal inhibition.

When you keep your abs strong while you walk, your nervous system tells the muscles of your lower back to relax to some degree. And when you keep your gluts strong as you walk, your hip flexors receive a steady signal from your nervous system to relax and lengthen.

Having strong abs, strong gluts, and relaxed and lengthened lower back muscles and hip flexors are the four main requirements for a strong and healthy lower back and core.

So, there you have it. Just be conscious of your ab and glut muscles when you’re moving around, going about your business and you’ll strengthen your lower back and core, which will help you feel better, fight aches and pains, and be able to bring even harder. Simple. Try it.

Missy Knows Best

Kids,

If you attended my Vegas Fitness Camp this past summer you were fortunate enough to meet and learn from my Food Guru Missy Costello. She's got her own blog and I lifted this great pre-holiday advice from that.

Read, Learn & Live!

Tony



AVOIDING the Holiday PAUNCH:
Tips for eating healthy this holiday season and keeping off unwanted pounds!

Yes, the holidays are here, and this is the time for over-indulgence and putting on some extra weight for a lot of us. Cookies, stuffing, cake, pie, you name it, we put it in our mouths at this festive time of year. Parties are plentiful and so are the extra pounds. This is the time when your health must take precedence over all-else. Willpower needs to kick in, but more than that is your dedication and commitment to yourself and a long, healthy life!

So, in the spirit of a joyous season, here are some great tips on keeping yourself healthy and weight-gain-free this holiday season. Is that an oxymoron??

1. Holiday Parties: If you are going to a holiday party and you know there will be plenty of sweets, eggnog and other ways you can sabotage your health, make sure to eat a healthy, complex carbohydrate meal with a lean protein beforehand. The complex carbs will give you good staying power and will work with the protein to help to stave off sugar cravings. Once at the party, if you are having a hard time resisting that dessert table, allow yourself to have one treat. I always like to live by the 80/20 rule; eat healthy 80% of the time and allow yourself to have a 20% window by which you enjoy some special treat or snack. This rule allows us to have fun, and not deprive ourselves. It allows freedom without feeling restricted.
2. BYOF (Bring your Own Food): There have been plenty of times when I have gone to a friend's house for dinner and brought my own food. Being a vegetarian and healthy eater is sometimes frowned upon by society. Most people think it's high maintenance or weird. And they sometimes take offense when you tell them you are going to eat your own food. If these people were really your friends, and really concerned about your happiness, they wouldn't be offended about your lifestyle or the fact that you need to bring your own food with you! I find that once they see my delicious dish, they most always want to try it and end up eating more of my food than their own! So, go ahead, BYOF and enjoy a healthy meal in the company of others!
3. Use Alternative Sweeteners: If you are baking some special treats for this holiday season, find ways to use alternative, lower glycemic sweeteners such as; Agave Nectar, Molasses, Brown Rice Syrup, Xylitol (a sugar alcohol made from Birch Trees) and Stevia (an all natural herb that is 300 times sweeter than sugar). All of these sweeteners will enter your blood stream less quickly than refined sugar, and won't give you that sugar crash that we are so familiar with, leaving us wanting more. It's a vicious circle. Do yourself a favor and be creative. Experiment with these natural sweeteners. They are great to sweeten tea and coffee too!!!
4. Cut back on Alcohol: Drinking alcohol is one of the biggest culprits of weight gain during the holidays. Alcohol turns to sugar once it's in our system, and sugar turns to fat!!! Do your best to have only one drink if you are at a party, and make it a weak one. Be sure to drink 2 glasses of water for every alcoholic drink you finish, so that you stay properly hydrated. If you feel awkward at a party not drinking, than order some water in a fancy glass, throw in a lemon or a lime and pretend! No one will notice the difference! Oh yea...and make sure you laugh a lot too.

Taking charge of your health during this time can definitely be a challenge, but think of how happy you will be when January 1st comes and you don't have to join an overcrowded gym with the rest of society to lose that extra weight! Stay strong, commit to your health and wellbeing, and have fun doing it!!!!

Happy Holidays from Karma Chow!

Still Spooked by High-Fructose Corn Syrup?

by Peter Wynn Thompson for The New York Times

Many Halloween sweets start in the cornfield.
By now most everyone has seen ads from the Corn Refiners Association, claiming that our fears about high-fructose corn syrup are misplaced. Since our kids will soon be loading up on Halloween treats laden with the substance, it’s a good time to consider why so many people find corn sweeteners so scary.

Just this month, researchers from Loyola University’s Stritch School of Medicine in Chicago took a look at the link between kidney disease and high-fructose corn syrup. Using data from nearly 9,400 adults in the National Health and Nutrition Examination Survey from 1999 to 2004, they tracked consumption of sugary soft drinks, a major source of high-fructose corn syrup in the United States, and protein in the urine, a sensitive marker for kidney disease. They found that overall, people who drank two or more sugary sodas a day were at 40 percent higher risk for kidney damage, while the risk for women soda drinkers nearly doubled.

In June, the Journal of Hepatology suggested a link between consumption of high-fructose corn syrup in sodas and fatty liver disease.

And this summer, a small study published in The Journal of Nutrition suggested that fructose may make people fatter by bypassing the body’s regulation of sugars, which means it gets more quickly converted to fat than do other sugars.

Many scientists hypothesize that high-fructose corn syrup has contributed to rising obesity rates, although others say there is no solid evidence to support the theory. The corn refiners agree, dedicating a Web site to the “sweet surprise” of high-fructose corn syrup.

But we do know that foods made with high-fructose corn syrup are heavily processed and typically lack any meaningful nutritional value. And while the jury is out on the real effect high-fructose corn syrup has on obesity, we do know it’s a threat to the health of the planet.

As writer Michael Pollan told The Washington Post earlier this year, high-fructose corn syrup “may be cheap in the supermarket, but in the environment it could not be more expensive.”

Most corn is grown as a monoculture, meaning that the land is used solely for corn, not rotated among crops. This maximizes yields, but at a price: It depletes soil nutrients, requiring more pesticides and fertilizer while weakening topsoil.

“The environmental footprint of high-fructose corn syrup is deep and wide,” writes Pollan, a prominent critic of industrial agriculture. “Look no farther than the dead zone in the Gulf [of Mexico], an area the size of New Jersey where virtually nothing will live because it has been starved of oxygen by the fertilizer runoff coming down the Mississippi from the Corn Belt. Then there is the atrazine in the water in farm country — a nasty herbicide that, at concentrations as little as 0.1 part per billion, has been shown to turn male frogs into hermaphrodites.”

Diet Foods and Drinks Can Make You Fat and Rot Your Teeth

If you're trying to slim down, think you should switch out your favorite sweetened foods from those made with traditional sugar to the “light” or “diet” varieties made with an artificial sweetener? Turns out, maybe not. According to some recent studies, consuming the fake stuff may lead to overeating.

Research on this topic is relatively new - and so far most of the testing has been done with animals. One study tested the weights of lab animals that were fed “light” yogurt containing saccharin versus the traditional sugar-sweetened variety. The animals who consumed yogurt sweetened with saccharin consumed more calories and packed on more pounds than the animals who were give the yogurt with sugar added. Why is this? Researchers believe that like humans, animal’s brains are conditioned to expect sweet-tasting foods to be high in calories. When that no-calorie substitute is consumed instead, it seems to put the brain and the body in conflict. The brain thinks, “Mmmm, satisfyingly sweet.” And the body insists, “Wait. This isn’t working. I need more.” There are already human studies that link diet soft drinks to excess weight.

If you value your pearly whites, here’s another reason to avoid sodas – diet or regular. Most carbonated soft drinks wear and tear on your tooth enamel like you wouldn’t believe. Whether they’re full of sugar or not, bubbly drinks have some impact on tooth enamel. Citrus-flavored sodas do the most damage, followed by colas. The only exception seems to be root beer, which only causes a slight impact on tooth enamel.

It’s not just the sugars in sodas that are bad for your teeth, it’s the acids too. The total acid content of the soda including types like citric, phosphoric, malic, and tartaric acids affect how much damage your choppers take. They say rinsing your mouth after consuming a soda can reduce the damage, but who does that?

The good news is that you can satisfy your sweet tooth and be mindful of your calorie intake at the same time. Try piling on the berries – they’re a yummy addition to cereal, yogurt or just by themselves. Berries of all kinds are great for you a full of fiber – which helps you feel full. And when you’ve just gotta have chocolate – think quality, not quantity. A little piece of dark chocolate can be more satisfying than a pound of the milk chocolate variety. And eaten in small quantities, dark chocolate is actually good for you.

A Conversation

Kids,

One of my best friends from High School (Norman) has been trying to get healthy and fit as he approaches 50. He's seen the amazing results that many of you have had and wanted to get his whole family involved. I thought it would be interesting for you to peek inside my e-mail to see a typical exchange between two old friends. You'll notice that my advice didn't sink in very well and sometimes people have to "do it" their way before they commit to the real deal. Like many e-mail exchanges, start at the bottom of the page and work your way up.

PS ~ Gerry McDougall was my football coach in high school



Norman,

I think it's great that Donna is down in weight, but statistics and research shows that skinny people are just as likely to get sick and injured as over weight folk if they don't exercise and eat plenty of "healthy" food. Weight Lose through "food-only-diets" causes "Bounce Back" (returned weight gain) 90% of the time after 2 to 5 years. These people often become trapped in a meal plan that isn't realistic in the real world. When I travel all over the country talking with people the emphasis is always health and strength as we age, NOT using temporary diets that cause more problems down the road. Living a healthy life and losing weight with Weight Watchers aren't the same thing. I certainly don't want to rain on Donna's parade but I've been at this for 25 years now and I've seen and heard it all thousands of times. All diets work, as long as you continue to use them. Very few people do.

TH-


On Oct 31, 2008, at 8:03 AM, Norman wrote:
God it took almost a month to answer this email…….thanks for the advice and feedback…Donna has completed her 5th week at weight watchers and is down 14 lbs as of today…this is a flipppin’ miracle and thanks again for helping jump start this………..still no luck convincing her to do ladies pushups, but a great start……congratulations on your status as an Olympian…..you should tell Gerry McDougall

From: Horton Tony
Sent: Wednesday, October 01, 2008 2:50 PM
To: Norman
Subject: Re: Donna and Fitness

Norman,

Nice to hear from you old friend. Also glad to hear that the family is taking care of their health from the inside out. This stuff pays off. I won a gold medal (in the 50 to 54 year old category) in 20 foot rope climbing at a senior Olympics this past Sunday. I was beating guys half my age in overall time. Weird, but very fun. I would have beaten the 1976 me easily. I tell you this partly because resistance and flexibility exercises are truly the fountain of youth. Study after study shows that cardio programs are just a small piece to the overall fitness puzzle. Several new studies are saying that as we get older we need less cardio and more residence exercise for bone density and connective tissue strength. Cardio is awesome for burning calories during exercise and also great for heart and lung strength. It also keeps your head on straight by releasing, dopamine, serotonin and norepinephrine into the brain. The problem is that cardio by itself can lead to joint injury, back problems and range-of-motion issues. Weight training and any kind of resistance movements (as with yoga) helps balance, coordination and burns calories for over 12 hours a day. That soreness is calories burning and muscles reshaping.

Hope this helps.

TH-

On Oct 1, 2008, at 8:59 AM, Norman Beretta wrote:


Tony,

Just a quick note to say thanks for the Power 90 CD you sent along a few months back…When we got it, Donna taped up the calendar and stared at it for about 3 months, I think trying to get through the DECIDE stage….Melissa (my 12 year old tennis player) and I have used the CD several times in conjunction with my usual workouts and her on going fitness…10 days ago Donnna went to weight watchers and has been very COMMITTED to it…she has dropped 8 lbs and continues her eklliptical training…can’t get her to understand and embrace the muscle confusion yet, but wanted you to know that even though she isn’t doing Power 90, I think it represented the push she needed to attack this her own way…I hope and pray for the day she decides to do some muscle work in addition to the cardio, but it’s a good start……..hope all’s well……thanks again

Norman

The Skinny on Fats and Oils

Ask the average American what they know about saturated fats and cholesterol and they will tell you simply that they're bad for you and are the main causes of heart and other degenerative diseases. One would think, with the collective wisdom, that there is nothing good that can come from saturated fats and cholesterol. But – is it true? You may be surprised to find out that including some saturated fats and cholesterol in your diet is actually ESSENTIAL for your good health.

Did you know that saturated fats:

• Make up at least 50 percent of our cell membranes, providing essential rigidity and strength
• Enhance the immune system
• Help incorporate calcium into our bones
• Some have antimicrobial properties that protect us against harmful microorganisms in our digestive tracts

And cholesterol:

• Contributes to cell membrane rigidity and strength, just as saturated fats do
• Is used to make hormones that help us deal with stress, as well to make sex hormones
• Is converted to vitamin D, essential for proper growth, healthy bones, a healthy nervous system, muscle tone, and proper immune system function
• Is used to make bile, needed for digestion of fat in our foods
• Acts as an antioxidant, actually protecting us against cellular damage that leads to heart disease and cancer
• Helps protect against autoimmune disease by maintaining a healthy intestinal lining.

As you can see, saturated fat and cholesterol are needed for many vital processes. It’s when we eat damaged fats and cholesterol from foods like hydrogenated oils, pasteurized and powdered dairy products, and fried meats that injury to the walls of our blood vessels and plaque build occur – leading to cardiovascular and other diseases. Stick with foods concentrated with sources of healthy fats and/or cholesterol like avocadoes, nuts, seeds, cold pressed virgin olive oil, virgin coconut oil, red palm oil, organic eggs, chicken, and grass-fed beef. That way, you'll do your body good and keep those pipes flowing like they should.

Chat Room Throw Down

Kids,

Turns out I went off in chat last Monday night and a dear friend sent me the transcript from my rant. As I read it over I realize now that I could have been a tad kinder, but the bulk of the message is still important for people to understand. I did some editing but left most of it in intact. I'd love to hear your comments.

TH-



ALRIGHT, SIT BACK, AND RELAX.
LET'S GO OVER A COUPLE OF THINGS.
THERE SEEMS TO BE A GENERAL LACK OF WILLPOWER,
AND THERE ALSO SEEMS TO BE, LIKE CANI SAID, POOR PLANNING.
SHOWING UP TO A PARTY HUNGRY, NEVER A GOOD IDEA, YOU'RE SCREWED.
NOW I COULD SIT HERE AND I COULD TELL YOU LITTLE TIPS ABOUT HOW TO HELP YOU CONTROL YOUR EATING HABITS,
IMPROVE THE QUALITY OF YOUR FOOD, AND I DO IT WEEK AFTER WEEK, MONTH AFTER MONTH,YEAR AFTER YEAR
AND IT SEEMS LIKE THE SAME PEOPLE (I KNOW WHO YOU ARE - YOU KNOW WHO YOU ARE) CONTINUE TO JUST LET FOOD WIN.
AM I CORRECT?
I MEAN, YOU DO THE PROGRAMS, AND YOU COME INTO THE CHAT ROOMS AND YOU GO INTO MESSAGE BOARDS
AND YOU'RE PART OF THE COMMUNITY AND YOU HAVE BEEN FOR YEARS, AND YOU LOSE SOME WEIGHT, AND GAIN IT BACK
THEN YOU LOSE SOME MORE, AND GAIN BACK MORE, AND IT'S JUST A CYCLE THAT CONTINUES.
SOMETIMES YOU TAKE IT SERIOUSLY, SOMETIMES YOU DON'T.
BLAH, BLAH, BLAH!
SAD, BORING AND PATHETIC, REALLY...
YOU BLAME IT ON YOUR PARENTS AND YOU BLAME IT ON WORK
AND YOU BLAME IT ON STRESS
AND YOU BLAME IT ON POOR PLANNING,
OR ON THE WEATHER OR LACK OF SLEEP
AND YOU SORT OF TAKE THE BLAME, BUT NOT ENOUGH TO MAKE ANY CHANGES.
I MEAN, IF IT DOESN'T MATTER
CUZ APPARENTLY IT DOESN'T
CUZ IF IT DID
THIS WOULD NO LONGER BE A PROBLEM FOR MOST OF YOU.
BUT THE SAD FACT OF THE MATTER IS, YOU KNOW WHAT TO DO!
IT'S NOT LIKE THIS COMPANY IS SELLING YOU SOME SILLY WEIGHT LOSS DIET PROGRAM THAT IS ASKING YOU TO EAT FUNKY PORTIONS OF STUPID FOOD FOR THE REST OF YOUR LIFE.
YOU HAVE TEMPTATIONS AND YOU SUCCUMB TO THEM. PERIOD.
NOW MY JOB TONIGHT IS NOT TO SIT HERE AND POINT FINGERS AND CALL YOU NAMES, AND SAY THAT YOU ARE LOSERS.
BUT IT'S TIME FOR A LITTLE TOUGH LOVE PEOPLE.
AS SOME OF YOU KNOW, I'M 50 AND LIFE IS EXTRAORDINARILY SHORT.
I FEEL LIKE I'VE LIVED 10 LIVES ALREADY AND AS WE ALL GET OLDER, IT DOESN'T GET ANY EASIER, UNLESS WE DO THE RIGHT THING.
SUCCUMBING TO TEMPTATION BASED ON OUTSIDE INFLUENCES AND INFLUENCES INSIDE OUR HEADS
JUST MAKES LIFE SUCH A DULL BORING FRUSTRATING DRAG.
ICK!
IS THIS WHAT WE WANT?
IS THIS GOOD ENOUGH?
IS IT?
BUT WHAT THE HELL YOU GONNA DO ABOUT IT?
BECAUSE CHANGE IS A BITCH MAN.
BUT IF YOU WANT THE LIFE THAT I THINK YOU THINK YOU DESERVE, THEN YOU HAVE TO DO THE OPPOSITE OF WHAT YOU'RE DOING.
CUZ I GOTTA SAY, WHEN I SHOW UP TO EVENTS (TEAM BEACHBODY EVENTS OR CAMPS) AND I SEE PEOPLE WHO USED TO BE FIT WHO AREN'T, I JUST THINK, WHAT HAPPENED?
AND I KNOW THE ECONOMY IS ROUGH AND THINGS HAPPEN IN LIFE THAT ARE BRUTAL, BUT SINCE WHEN DOES FOOD SOLVE ANY OF OUR PROBLEMS?
IT MAKES THINGS WORSE!
WE NEED SOMETHING TO MAKE US FEEL GOOD FOR 10 SECONDS, BUT ALL IT'S DOING IS MAKING OUR SITUATION WORSE!
[LisaErin82] Tony__how did you get into fitness? what keeps you going day in and day out? do you take 'breaks' throughout the year?
LISA, GOOD QUESTION.
WHICH TIES INTO THIS TOPIC.
BECAUSE I HAVE TO!
BECAUSE YOU HAVE TO!
BECAUSE THE ALTERNATIVE SUCKS!
MANY PEOPLE IN THIS CHAT ROOM KNOW THAT IT’S TOO VITAL, IT'S TOO IMPORTANT.
IT MAKES LIFE SO MUCH BETTER. NOT TO DO IT MAKES FOR A LESSER LIFE.
SO IF YOU DON'T MIND YOUR LESSER LIFE KEEP ON EATING CRAP BASED ON ALL YOUR LAME EXCUSES.
I GOT INTO FITNESS BECAUSE I WANTED TO LOOK BETTER, I STAYED IN FITNESS BECAUSE I LIKE FEELING BETTER.
I LIKE THE QUALITY OF MY LIFE TO IMPROVE, BECAUSE I UNDERSTAND THAT EXERCISE AND EATING RIGHT DOES THAT.
I LIKE BEING FIT AND I LIKE BEING HEALTHY.
I UNDERSTAND THE IMPORTANCE OF THOSE THINGS
I ALSO UNDERSTAND THAT TO ACHIEVE THEM, I HAVE TO EAT RIGHT AND EXERCISE AT LEAST 6 DAYS A WEEK
MY POOR EATING HAS DIMINISHED LESS AND LESS OVER THE LAST FEW MONTHS.
I'VE ALMOST CUT CHOCOLATE OUT. WHICH IS HARD FOR ME.
I NOTICE THAT WHEN I GET TO THAT ROUGH PATCH OF 2 OR 3 WEEKS WHEN I'M TRYING TO GET OFF OF ANY KIND OF A PARTICULAR BAD FOOD HABIT THE CRAVINGS GO AWAY AND I FEEL BETTER MORE OFTEN.
I SLEEP BETTER.
MY DIGESTION IS BETTER.
MY ENERGY IS UP.
MY MOODS ARE UPBEAT AND POSITIVE MORE OFTEN.
BTW, FOR THOSE OF YOU THAT ARE STRUGGLING WITH YOUR DIET (WHICH I KNOW IS PROBABLY MORE THAN 11 OF YOU)
IF YOU NOTICE YOU'RE STRUGGLING IN LIFE, GUESS WHAT?
THAT STRUGGLE COMES WITH WHAT YOU PUT IN YOUR MOUTH FIRST, NOT VISA VERSA
ONE CAUSES THE OTHER.
IT'S NOT COINCIDENCE THAT YOUR WACK DIET IS PART OF YOUR WACK LIFE.
EVERYBODY READ ME?
HEARING ME?
FEELING ME?
ANYBODY THINK I'M TALKING TO THEM DIRECTLY?
HOW DOES THAT FEEL?
KINDA CRAPPY, RIGHT?
AS DR. PHIL WOULD SAY
HOW'S THAT WORKING OUT FOR YOU?
WHEN THIS CHAT IS OVER TONIGHT I WANT YOU TO WALK AWAY WITH SOME THOUGHTS IN YOUR HEAD THAT MIGHT NOT EXIST AFTER A NORMAL CHAT.
ONE THOUGHT OR QUESTION I SHOULD SAY IS... WHAT AM I GONNA DO ABOUT IT?
BECAUSE RIGHT NOW YOU'RE NOT DOING ANYTHING.
YOU'RE JUST LETTING LIFE PUSH YOU AROUND.
SUPER LEAN, SUPER RIPPED, SUPER HEALTHY, SUPER STRONG PEOPLE DO EVERYTHING RIGHT.
PEOPLE THAT ARE PRETTY RIPPED, PRETTY HEALTHY, PRETTY STRONG, DO MOST THINGS RIGHT
PEOPLE THAT ARE NOT OVERWEIGHT, NOT UNHEALTHY, BUT LOOK OK DO ABOUT HALF OF THE IMPORTANT THINGS RIGHT.
I COULD KEEP GOING BUT YOU UNDERSTAND WHERE I'M HEADED.
3 MONTHS AGO, I WAS DOING MY 90/10 % PLAN AND THAT WAS PRETTY GOOD, YOU KNOW, 6 PACK, ETC.
BUT WHEN I CLEANED IT UP MORE, I'M JUST LEANER AND I FEEL BETTER.
IT WORKED FOR ME
AND I DON'T MISS THE CHOCOLATE.
YOU KIDS NEED A PLAN.
ANYBODY WANT A PLAN RIGHT NOW?
FREE OF CHARGE?
NOW THIS PLAN IS SO SIMPLE IT'S GONNA FREAK YOU OUT!
YOU HAVE YOUR PIECES OF PAPER AND WRITING UTENSILS READY?
AT THE TOP OF A PIECE OF PAPER WRITE THIS;
I, [WRITE YOUR OWN NAME] HEREBY DECLARE THAT I WILL FOLLOW THE TONY HORTON FOOD PLAN FOR THE NEXT 30 DAYS.
I'M GONNA GIVE YOU KIDS THE HARD CORE VERSION NOT MODIFIED VERSIONS OF THE FOOD PLAN.
OK, PICK UP YOUR PENCILS AGAIN.
#1
FOR THE NEXT 30 DAYS I WILL NOT EAT WHITE BREAD OR ANYTHING MADE WITH ENRICHED FLOUR OR PROCESSED FLOUR
SNICKERS BARS.
DONE!
OUT!
GONE!
BYE BYE!
SEE YA LATER!
NO MAS!
SIANARA!
GOT IT?
GET IT?
DO IT!
#2
I WILL GREATLY REDUCE MY DIARY INTAKE.
AND FOR SOME OF YOU NO MORE DIARY!
GET IT?
DO IT!
NO MORE PIZZA WITH A TON OF CHEESE!
NO MORE MILK!
NO MORE ICE CREAM!
GONE!
OUT!
GO BUY SOME ALMOND MILK OR RICE MILK.
OR I'LL SMACK YA.
#3
NO MORE CARBONATED BEVERAGES.
NO MORE PEPSI.
NO MORE COKE.
NO MORE 7 UP.
NO MORE SPRITE.
NO MORE DR. PEPPER.
NO MORE DIET PEPSI.
NO MORE DIET COKE.
NO MORE ZERO COKE.
NO MORE MOUNTAIN DEW.
NONE!
#4
WATER AND TEA ONLY!
IF YOU'RE A COFFEE PSYCHO, 1 CUP A DAY.
SHUT UP AND DO IT!
#5
AT LEAST 2 OF YOUR MEALS A DAY THERE'D BETTER BE VEGETABLES ON YOUR PLATE.
1 MEAL A DAY, THERE'D BETTER BE FRUIT.
DO IT
#6
HERE'S HOW YOU'RE GETTING YOUR PROTEIN.
NUTS, BEANS, FISH, TURKEY, AND CHICKEN.
THAT'S IT!
SHUT UP AND DO IT!
GET OFF THE RED MEAT FOR A WHILE.
OFF!
I DON'T CARE ABOUT LEAN RED MEAT.
JUST GET OFF OF IT!
#7
FOR THE FIRST 2 WEEKS OF YOUR 30 DAY PLAN
WRITE IT DOWN!
WRITE IT DOWN!
EVERY MORSEL!
"OH, BUT TONY, THAT'S SO HARD, IT TAKES TIME, WHAT IF I FORGET A PEN? WHAT IF I'VE LOST MY PAD OF PAPER TO WRITE DOWN WHAT I'VE EATEN? DOES THAT MEAN I HAVE TO WRITE DOWN EVERYTHING IN MY SALAD? WHAT IF THERE'S AVOCADO, PEPPERS, MUSHROOMS, NUTS, IN DIFFERENT KINDS OF SALAD, DO I HAVE TO WRITE IT ALL DOWN?"
SHUT UP YOU WHINY LITTLE BI*****!
IF YOU WANT TO LIVE LARGE AND YOU WANT THIS MICROSCOPICALLY SHORT LIFE OF YOURS TO BE WORTH SHOWING UP FOR
THEN YOU'LL MAKE A PLAN.
YOU'LL DO WHAT I SAY AND THINGS WILL BE GOOD!
OR YOU'LL KEEP DOING WHAT YOU'VE BEEN DOING AND THEN YOU'LL JUST BE WHAT YOU ARE RIGHT NOW, OR WORSE.
OKAY?
THIS COUNTRY HAS TURNED INTO PRE-ROME, AND THE EMPIRE'S ABOUT TO COLLAPSE.
THE ONLY WAY WE CAN BEGIN TO TURN IT AROUND IS TO START TAKING CARE OF OURSELVES FIRST, SO THAT WE HAVE THE ENERGY AND ENTHUSIASM TO TAKE CARE OF THE REST OF THE CRAP THAT IS GOING SOUTH IN OUR LIVES.
POOR EATING HABITS AND LACK OF PHYSICAL MOVEMENT HAS TURNED THE VAST MAJORITY OF US INTO WHINY LITTLE CRY BABY LOSERS.
FAR TOO MANY PEOPLE ARE LIVING IN THIS STATE OF QUIET DESPERATION.
IT'S LIKE JOE THE PLUMBER...
GOOD GRIEF!
THE GUY, AND NOT TO GET POLITICAL, BECAUSE IT'S NOT POLITICAL AT ALL.
HERE'S A GUY PRETENDING TO BE A PLUMBER
WHEN HE'S ACTUALLY AN UNLICENSED CONTRACTOR WHO DOES PLUMBING, PROCLAIMING THAT HE HAS THE MONEY TO BUY THIS $250,000 PLUMBING BUSINESS, WHEN IN ACTUALITY THE PLUMBING BUSINESS IS ACTUALLY A $100,000 PLUMBING BUSINESS. HE STILL OWES BACK TAXES AND HE MAKES LESS THAN $40k A YEAR. JOE IS MAKING THINGS UP TO MAKE A POINT.
SO JOE THE PLUMBER NEEDS TO READ LAW #5
GET REAL JOE!
WE HAVE TO STOP PRETENDING THAT LIFE IS SOMETHING OTHER THAN WHAT IS ACTUALLY HAPPENING TO US.
THE POINT I'M TRYING TO MAKE FOR THOSE OF YOU THAT ARE STILL A LITTLE CONFUSED IS THAT WE HAVE TO TAKE CONTROL OF OUR LIVES. THE ONE THAT IS HAPPENING, NOT THE PRETEND ONE.
WE HAVE TO TAKE CONTROL OF OUR EATING.
WE HAVE TO STOP THE FANTASY VERSION AND START BELIEVING IN THE REAL ONE.
WE HAVE TO STOP PRETENDING THAT THINGS ARE GOING TO GET BETTER BECAUSE WE JUST BOUGHT A NEW CRYSTAL, OR OUR PALM READING WENT WELL, OR SOMEBODY ELSE'LL DO IT FOR US, OR IF WE JUST HOPE OR PRAY IT'LL GET BETTER ON ITS OWN.
GOOD GRIEF!
IF YOU ARE NOT HAPPY, IT'S BECAUSE OF YOU!
IT'S JUST YOU.
YOU AND NO ONE ELSE.
NOT YOUR HUSBAND, NOT YOUR WIFE.
NOT GOD.
NOT YOUR PARENTS.
NOT YOUR WORK.
NOT THE WEATHER.
NONE OF IT.
IT'S YOU AND THE INFORMATION OR LACK THEREOF, INSIDE YOUR BRAIN.
THE MORE YOU KNOW, THE MORE YOU CAN DO
I CAN GET IN HERE AND SHOW YOU LITTLE TRICKS ABOUT HOW TO EAT BETTER OR DO PUSHUPS ON YOUR KNEES BUT THE FACT OF THE MATTER IS SUCCESS IS A DEEPER MORE PROFOUND LOOK WITHIN.
ARE YOU WITH ME PEOPLE?
CAN YOU DIG IT?
IF YOU STICK WITH THE SIMPLE PIECES TO THAT PUZZLE OR THAT PLAN, WEIGHT WILL COME FLYING OFF.
YOUR BODY WILL CHANGE.
I DON'T WANT YOU TO COUNT CALORIES.
I WOULD LIKE YOU TO EAT SMALLER MEALS.
I WOULD LIKE YOU TO NOT EAT A COUPLE HOURS BEFORE YOU GO TO BED.
I ALSO WANT TO SAY THAT THERE'S A LIST IN LIFE.
THE GOOD LIFE LIST
THINGS LIKE;
GETTING 7 1/2 TO 8 HOURS OF SLEEP. IT'S NOT LIKE YOU HAVE TO PASS AN EXAM TO KNOW HOW TO DO THAT
EXERCISE 5_6 DAYS A WEEK. IT'S NOT LIKE YOU HAVE TO ASK FOR PERMISSION FROM SOMEONE ELSE.
YOU JUST DO IT!
EATING FRUITS, VEGETABLES, WHOLE GRAINS, AND LEAN PROTEIN AND NOT ALL THE OTHER GARBAGE IS HOW YOU STAY HEALTHY.
THAT’S NOT ROCKET SCIENCE.
YOU KNOW, STUFF LIKE BRUSH YOUR DAMN TEETH TWICE A DAY.
FLOSS ONCE IN A WHILE.
DON'T BLOW OUT YOUR CREDIT CARD SO YOU CAN'T PAY IT OFF.
CHOOSE PATIENCE OVER RAGE.
BE IN THE MOMENT.
ENJOY THE JOURNEY.
DON'T BE ATTACHED TO THE OUTCOME.
DON'T SWEAT THE SMALL STUFF, BECAUSE IT'S ALL SMALL STUFF.
OPEN THE DOOR.
TRY NEW THINGS.
CHANGE IS GOOD.
SURROUND YOURSELF WITH LIKE_MINDED, UPBEAT, GOOD HUMORED PEOPLE.
OKAY, HERE'S THE BOOK OF THE WEEK
IT'S CALLED "MADE TO STICK"
THIS BOOK WILL HELP YOU FORMULATE NEW HABITS, THAT STICK.
THE AMAZING THING ABOUT EXERCISE AND EATING WELL...THE OUTCOME. IF YOU'RE CONSISTENT.
IT'S THE SAME FOR EVERYONE.
I KNOW I GOT ON MY BOX NICE AND TALL HERE TODAY BUT I JUST HATE SEEING SMART PEOPLE MAKE THE SAME MISTAKES
OVER AND OVER AGAIN.
IT'S GOT TO BE FRUSTRATING.
WHEN IT COME TO HEALTH AND FITNESS (IN GENERAL) THERE’S 3 GROUPS OF PEOPLE.
THE FIRST GROUP IS, PEOPLE WHO DON'T KNOW BETTER.
THEY HAVEN'T COME ACROSS THIS INFORMATION YET. THEY'RE STILL BUYING INTO WEIGHT WATCHERS, NUTRISYSTEM, HERBAL LIFE AND OTHER PROGRAMS THAT WORK AS LONG AS YOU USE THEM.
BUT I DON'T KNOW ANYBODY WHO'S BEEN DOING WEIGHT WATCHERS FOR 15 YEARS.
THEY’RE "WEIGHT LOSS ONLY" PRODUCTS THAT ARE TEMPORARY FIXES.
THESE SAME FOLKS ARE BUYING STUPID AB CHAIRS, AB LOUNGES AND SOME ROTATING PUSHUP STANDS. THIS STUFF IS SUPPOSED TO CHANGE YOUR ENTIRE BODY?
GIVE ME A BREAK!
THEY DON'T KNOW BETTER SO THEY GET TO BE STUCK.
THEN THERE'S CATEGORY 2
PEOPLE THAT COME HERE AND UNDERSTAND THAT EXERCISE HAS TO HAPPEN 5_6 DAYS A WEEK. VARIETY WORKS!
THERE HAS TO BE INTENSITY AND CONSISTENCY.
THESE PEOPLE ALSO UNDERSTAND THAT HEALTHY FOOD IS PART OF THE EQUATION. WHEN FOLKS IN CATEGORY 2 DISCOVER THIS INFORMATION THEY UNDERSTAND IT'S IMPORTANCE LIKE AIR AND WATER AND LIVE IT.
FAR TOO MANY PEOPLE (THERE ARE SOME OF YOU THAT ARE IN THIS CHAT ROOM) ARE IN CATEGORY 3
PEOPLE WHO KNOW BETTER BUT AREN'T WILLING TO APPLY THE INFORMATION.
IT'S LIKE KNOWING HOW TO BREATHE BUT DECIDING TO CONSTANTLY HOLD YOUR BREATH TO BE MISERABLE.
IT'S SUCH A BUMMER.

THIS GROUP OF PEOPLE ARE THE SADDEST OF ALL.
NOT FROM MY PERSPECTIVE, BUT FROM THEIR OWN.
DOES THIS SOUND LIKE IT MAKES SENSE TO ANYONE IN HERE?
[Neeeena] If I say "yes" will you not call us b*tches anymore?
NEEENA, I'LL CALL YOU WHAT I WANT :)
AND I MEAN IT IN THE NICEST MOST LOVING CARING POSSIBLE WAY.
AND LIKE DR. PHIL WOULD SAY
SO HOW'S THAT GOING FOR YOU?
[Neeeena] ok then dude, you're getting a "nice and most loving caring " email.
SO WE KNOW OUR PLAN, CORRECT?
WE KNOW WHAT TO DO, RIGHT?
WE'RE GONNA DO IT RIGHT?
WHY NOT?
THE END RESULT WILL BE AWESOME!
YOU CAN ALL HAVE WHAT I HAVE AND I'M NOT THAT SMART.
I JUST FOLLOW THE RULES.
I'M LIKE SCOTT FIFER.
JUST FOLLOW THE RULES
ALRIGHT, KIDS, THAT'S IT
10
9
8
7
6
5
4
3
2
THAT'S IT, I'M OUT
GOODNIGHT EVERYONE
SEEYA IN 2 WEEKS

In Chuck's Words

In my previous post I talked about the incredible Team BeachBody business opportunity. This time I want to share a post from the Team BeachBody message boards from coach Chuck Waterman. Chuck has made great strides with his health and fitness and is now building his business. Chuck's words below reveal what happens when a man decides to become a better man.

T. Horton


Those that believe they can, and those that believe they cannot, are both right.
- Henry Ford

I have really had to read this quote a few times to grasp what it was trying to say to me. One can look at this quote very superficially and come to an easy conclusion about positive though and its impression on the human psyche. I do not think it ends there. I believe, at least for me, that it goes much deeper than that. To me, it comes down to being a loser or a failure.

I can say with all sincerity that I have failed far more than I have succeeded in my life. I am cool with it, not damaged a darn bit. However, when I looked back there was more than one occasion when I was nothing but a loser. And yes, one of those times was right around January of 2007. I was at my heaviest weight, depressed, irritable and physically and mentally inept. Now those things alone did not make me a loser nor does it anyone else. What made me a loser was my lack of belief that change could happen and that my circumstances were everyone else?s fault.

Not one damn person stuffed that garbage into my mouth repeatedly. Nobody ever told me that I was headed down a very bad path health-wise. It is not their job and it is not their life. Losers make excuses. Losers hold others accountable for their own actions. Losers look for a remedy without a journey or a plan. Losers use their environment as a crutch to lean on. They have a very egocentric view that they are owed something on the basis of who they are. Sound harsh? Well it is, because losers don't face facts they turn their backs on them. How do I know? I know because I have done it...ALL OF IT!! I am a recovering loser! There I admitted it... Hello, my name is Chuck and I used to be a loser.

Hi, Chuck.., the loser support group shouts.

People always relate failure to being a loser. As if failing is a negative thing. Do not misunderstand me if you fail to realize that climbing Everest is dangerous, that can quickly turn into a negative. On the other hand, failing to do the same number of pushups as your intended goal is NOT a negative thing. I have said it before, if you are not failing in your exercise program you are not setting your goals high enough. Failure is a great thing to have. You learn, you grow, you accept the things you cannot change for that moment in time. Failure leads to a belief that eventually you will overcome.

Think about your goals for whatever program you are on. For example, Joe Smith says he wants to lose 30 pounds and run a 9 minute mile. Joe Smith on day one is a failure... he's no lighter than the day before and he?s running at only a 15 minute pace. What makes him not be a loser is that he pushed play that day. He ran as hard as he could for that workout. He supplied his body with the best fuel he could manage to find for that day. He examines the failure as a positive thing and moves forward because he has a belief that eventually he can. Losers give up, eat crappy food anyway because it doesn?t really matter. Losers think that his 9 minute mile is just a pipe dream and it would take forever to lose 30 pounds. People that are failures have no deadlines, no end game in sight. The finish line is always in the future and always just out of reach to make way for something better. People with a loser mentality a begging for the last day to arrive. Once they hit that, they can stop and relax. Losers miss the point. They are waiting for the chance to hold up for just a second. As Tony Horton so eloquently puts it, There is no just a second.

All I can keep saying is embrace your failures. I think you are awesome because you fail!! For the simple reason, that you keep showing up. You are a believer that you can change. You are not a loser, no matter what others may think. You have decided to make changes that sometimes lead to failure. How bold are you for just doing that?!! You have laid it all out on the line and are willing to accept ANYTHING that might happen...losers don?t do that. Losers believe they never will. Failures believe they could not for that moment but eventually will overcome. I believe in you and this community believes in you. There is no time limit and there are no ordinary moments. Step by step and failure by failure you will become, through belief, anything you set you mind too.

All my very best,
Chuck

Chuck Waterman
Team Beachbody Emerald Coach
cwaterman@ymail.com
www.beachbodycoach.com/cwaterman

Job vs Career

As a health and fitness trainer with BeachBody I understand my rudimentary roll. I motivate, inspire and inform people how to get in shape and stay that way. I've been in the fitness business for over 25 years and I've learned what works and what doesn't. Turns out that hard work, determination and commitment to a 5 to 6 day a week plan gets it done. Winging it and cutting corners does not. What a shock! Turns out there are more than a few ways to live your life and make a buck as well. You've got the arduous and exhausting work-for-the-man method, or the do-it-my-way course of action. Far too many people in this country have no idea how incredible life can be when they decide to live outside of the standard 9 to 5 box. We've been programed from an early age to get the job working for someone else, so we can toil away for them, with the reward being some food, shelter and credit card debt. Sound familiar? When you have a job that you don't love everything else in life feels like a job too. When your job stinks it's hard to get motivated to exercise and eat right. This is one reason why so many people in this country are overweight, out of shape and unhappy. When your minimal-pay job stinks (with no raise in sight) and the price of gas, groceries and everything else is going through the roof, working-out is at the bottom of the list. We all know that healthy food and regular exercise makes for a better you but when work is beating you up it's pretty tough to do the right thing most days.

A career on the other hand changes everything. When you decide to break free of the same old same old, you become the boss. You decide to set the schedule. You make the rules. You're the master of your domain. The bigger you think, the more it will grow, and the more freedom you'll have. This is fact. Your output dictates your income. Anyone can have this life, if they're willing to do the work. People with careers are happy and fired up because they manifest their own destinies. They can't wait to wake up and get busy because they know the sky is the limit. If you commit to building your own business the rewards are endless. Like I said earlier, my job is to be the fitness guy, not to be the Team BeachBody business promoter. But when I see so many people go from lame, low income jobs to life altering careers with this amazing opportunity, I can't be silent. In Lincoln, Dallas, Vegas, Atlanta, Boise & Beyond people are fusing Fitness with Financial Freedom. I coined that one. Pretty good, right? The truth is, it's more than a phrase, it's the truth. I've seen it over and over again. Unhappy overweight, out-of-shape people with lousy jobs, losing weight, getting into shape, building their businesses and creating the freedom to live the lives they've always wanted. I wouldn't have believed it if I hadn't seen it with my own eyes, and I've seen it happen to thousands of people time and time again.

Most of us would be lucky just to get a few opportunities in life to make it better. I'm asking you not to ignore this one. If you're unhappy with your job and find yourself struggling with your health and fitness then it might be time to open your eyes to the Team BeachBody Revolution. If you hate exercise, love fast food and have a hard time talking to people then this business career opportunity isn't for you. But if you like the idea of being fit & healthy combined with having a life that provides financial freedom (in these very scary economic times) then step up to the plate and swing for the fence. Life is too short to sit back and let everyone else have all the fun. We get to choose whether we want to continue to struggle in this world or take control of our own world. So what will it be for you? Quitting your lame job cold-turkey with the hope that you can replace your income immediately isn't wise either, but open the door to a real career, ask tons of questions and have faith in the successful coaches who came before you.

Coconut Dream

Coconut. Is it the Ultimate Fruit??

Coconut has gotten a bad rap in the past, but researchers are finding new facts about this miracle fruit to prove otherwise.

Coconut oil, meat & cream does contain saturated fat, but these fats are Medium Chain Fatty Acids, which are actually burned for energy, rather than stored in your cells. Lauric Acid, the main fat in Coconuts also helps to lower your risk of heart disease by improving your ratio of total cholesterol to good HDL cholesterol

• Coconut oil is great for the skin and it also kills germs!

• Coconut Oil is great to cook with because it doesn’t oxidize when heated. Oxidation causes unhealthy free radicals. Make sure to buy Extra Virgin Coconut Oil.

• Coconut Oil may help to fight off infections.

• Add some coconut meat to your protein shake to make a heart-healthy, deliciously tasting treat!

• Fresh Coconut water, from a young coconut, is like nature’s Gatorade. It contains all our essential electrolytes, which is perfect post-exercise.

Bring it NOW ~ Have Less Pain Later

Oh, those little aches and pains. Like many of us, you may already get them in the morning. And as we age, they only get worse and worse – UNLESS…

You stay active and keep moving!

People who are committed to regular aerobic exercise have much less muscle and joint pain as they age. How much less, you may ask? Well, a 14-year study that followed a group of healthy adults 60 and over found that those who engaged in regular aerobic exercise had as much as 25% less musculoskeletal pain as they aged – even those whose primary aerobic activity was high-impact running. Researchers suspect that the natural endorphin release that follows a cardio workout may play a role in the effect.

Having less pain when you’re older contributes greatly to leading a more active and independent life into advanced age. Here are a few more suggestions for reducing your risk for future chronic aches and pains:

1. Hit the mat and stretch – Yoga boosts endorphins, improves flexibility and builds joint-supporting strength.


2. Cross- training – Mixing up your routine helps to keep your back strong and limber. It even contributes to healthier cholesterol levels, which is just a nice bonus.


3. Build your quads – Weak quadriceps muscles are linked to knee arthritis, so work them out (as well as your hamstrings and other leg muscles) regularly.


4. Go Green – With tea, that is. Potent compounds in green tea – EGCG and ECG – are said to battle cartilage and collagen destruction in arthritic joints.

So, this is just more incentive for you to stick with your program and keep on bringing it! The cross-training, muscle confusion, and variety built into your program is not only going to help keep you from getting bored with your workouts, get and keep you fit as a fiddle - it’ll keep your bone mass up, reduce back and other pain, and improve your cholesterol profile. As a side note, knee injury will triple your risk of knee osteoarthritis. So, when you exercise, take proper precautions and watch your form. Okay, enough reading for you. Go Push Play!

Soup Sweet Soup

 

Homestyle Sweet Potato Soup Recipe

 

Serves 2-4

 

Sweet potatoes are rich in vitamin C and beta-carotene.  If you have a healthy digestive track and include healthy fats in your diet, like extra virgin olive oil, your body can convert some of the beta-carotene found in sweet potatoes into vitamin A. Vitamin A promotes immune system strength, a healthy digestive tract lining, optimal vision, and healthy skin.  Vitamin C and beta-carotene are both powerful antioxidants that can reduce your risk of cardiovascular disease, diabetes, and various types of cancer.  You’ll also get micronutrients like magnesium, vitamin B6, potassium, iron, and fiber from sweet potatoes.

 

Ingredients:

1 large sweet potato, peeled and chopped into bite size pieces
2 medium carrots, peeled and chopped
2 ribs of celery, chopped
1 onion, peeled and chopped
3 tablespoons of extra virgin olive oil 

vegetable broth
Sea salt and pepper, to taste

 

Directions:

Cook all vegetables with olive oil over medium heat in a large pan until onions are translucent or vegetables are ever so slightly browned.

 

Transfer cooked vegetables into a large pot and add enough vegetable broth to cover.

Bring to a boil, turn down heat, then allow to simmer for five minutes or until all vegetables are tender.

 

Use a blender to blend all ingredients into a creamy soup. Return to pot.

 

Add sea salt and pepper, to taste.  Enjoy!

What Your Coach Can Do For You

Kids,

My good buddy Sterling Purdy sent me Coach Tom Venuto's answer to Eric regarding the effects of alcohol while trying to lose weight. It goes to show you the level of commitment our coaches have when it comes to helping people.

Nice work Tom!

Tony Horton 

QUESTION: Tom, if you are going to go out and have a drink or two with 
friends, which drink is the best when you're on a fat loss program
like BFFM? Would it be wine or a vodka mixed with soda? Is champagne
better or worse than the other two? Thanks, Eric

ANSWER: The first thing I would suggest is that you ask a better 
question! The answers you get are only as good as the quality 
of questions you ask. "Which alcohol is best?" is not a very 
good question when your goal is to get leaner. 
"Which alcohol is best" contains the presupposition that:
 
(A) that you ARE going to drink and 
(B) a best choice exists. 
 
If you asked, "How much damage would I do to my body and how 
much would I slow down my results if I drank drinking during 
my fat burning program?" you might get a different feeling 
towards alcohol. This type of question presupposes that there
 WILL be a down side, it's only a question of how bad it will be.
If you think about the consequences of drinking, instead of how
you can best "get away with it," it may change your emotional 
outlook towards alcohol. 
 
I get asked about alcohol and fat loss a lot. Almost every time, 
I have a sneaking suspicion that the person asking the question 
is really just looking for me to give them "permission" to drink. 
I'm not going to do that. Well, not exactly. But I do have 4 major
guidelines I'd suggest you consider if you're thinking about drinking:
 
[1] On fat loss programs, I don't recommend drinking alcohol at
all because alcohol suppresses fat oxidation and adds unnecessary
calories to your diet, which either displaces nutritious calories or 
erases your caloric deficit.
 
[2] For lifelong maintenance, I recommend that if you choose to
drink, that's fine, but only if you do so in moderation (1-2 drinks
 a day is considered moderation according to most health authorities) 
 
[3] I do not recommend daily drinking as part of a fitness lifestyle,
 because daily drinking can become habit forming. My recommendation
is limit drinking to weekends, holidays and or special occasions. 
 
[4] I recommend ALWAYS being cognizant of the calories that are 
added to your diet through alcohol and above all else know how 
many calories are in your drinks. 
 
If someone really MUST know which alcohol is worst on a fat burning
program, then it would be the one with the most calories. Conversely, 
the lesser of evils would be the drinks with fewer calories. 
 
For example, that would mean choosing light beers over regular beers. 
Bass ale and Sam Adams lager both contain 160 calories per bottle. 
Guinness extra Stout packs 176 calories per bottle. 
 
By comparison, Amstel light contains only 99 calories, Michelob Ultra
has 95 calories and Beck's Premier Light has 64 calories (Beck's 
pulled off that feat simply by lowering the alcohol content... I've
never tried it, but yes, I bet it tastes pretty watered down) 
 
On a tangent, I think it's a sin that light beers are marketed as
low carb and advertised with fitness images... but that will have
to be a rant for another day...
 
Champagne has about 96 calories per 4 oz glass. White wine such
as chardonnay has about the same caloric content as champagne. 
Any pure distilled liquor will contain about 65 calories per 
fluid ounce at 80 proof. When mixed with other calorie containing
 liquids, the calorie count goes up. A 6 ounce screwdriver will
 give you about 130 calories. A whiskey sour about 169 calories.
Naturally, mixed drinks may contain even more calories due to the
sugar in the drink mixes. 
 
A margarita is one of the worst, with an 8-ouncer packing about 500 

calories and a huge dollop of sugar! A couple of those with your cheese 

Nachos and enchiladas, refried beans, sour cream and guacaomole, and 

you've just knocked back about two days worth of calories in one meal. 

calorie bomb city! Fat loss is first and foremost a matter of calories in 

vs calories out, so the calorie counts are what you look at first.
 
If you wanted other criteria to judge the "best" alcoholic drink, 
you could also look at whether there is any health value, as in 
red wine, or whether there are any nutrients in the drink, such 
as what you might find in the vegetable juice of a bloody mary 
or the Orange juice in a screwdriver. 
 
However, I think that's a pretty moot point when you consider the
far superior way to get those same nutrients: eat whole vegetables
and oranges.
 
The fact is, you can certainly get leaner while drinking, as long
as you stay in a caloric deficit, but that doesn't mean it's the
smartest thing to do for your body and your health. 
 
Your friend and coach,
Tom Venuto

Thinking 100% Vegan? Think Again...

Strict vegan and raw-food-only diets have gained popularity in recent years for both health-based and ethical reasons.  While there are many health benefits that can be achieved from switching to a vegan or raw food diet for a period of time, there is a strong likelihood that people who remain on a strictly vegan or raw food diet for more than a period of two years can potentially suffer some serious health consequences.

 

There are a number of nutrients that people on a 100% vegan diet can become deficient in over the long term including vitamin B12, omega-3 fatty acids (DHA and EPA), vitamin A, cholesterol and saturated fats, zinc, iron, and calcium.

 

Animal foods contain the most reliable dietary sources of vitamin B12.  While similar compounds, known as vitamin B12 analogues are found in algae, including small amounts of animal foods rich in vitamin B12 in your diet will help ensure optimal levels are delivered to your body.

 

While your body can convert an omega-3 fatty acid called ALA, which is found in many plant foods to DHA and EPA, the conversion is not efficient in some people.  The only plant food containing actual DHA and EPA is seaweed.

 

A variety of plant foods contain carotenoids, an antioxidant which can convert to vitamin A in the blood.  Evidence suggests that carotenoids are not always absorbed or converted efficiently, which can lead to a vitamin A deficiency if no foods containing actual vitamin A are ever consumed.

 

Your body needs undamaged cholesterol and saturated fats for a number of important functions.  A strict vegan diet is typically low in both of these; though there are trace amounts of both in plant foods.  If your intake of saturated fat is TOO low, there is a good risk of developing endocrine dysfunction from low blood cholesterol as well as an underproduction of reproductive and stress-related hormones.

 

Many strict vegans regularly eat whole grains that haven’t been soaked, sprouted, or fermented.  These processes release phytic acid, but whole grains that haven’t been soaked, sprouted, or fermented retain high levels of it, which binds to minerals like zinc, iron, and calcium in the intestine and prevents their absorption.

 

If you have chosen a strict vegan diet for a number of years and have developed chronic health problems like low energy, joint pain, low body temperature, skin breakouts, weak teeth, gums, and nails, brittle hair, low libido, and/or emotional instability, consider adding small amounts of clean and minimally processed animal foods like free-range eggs, deep sea salmon, organic, raw milk cheese or yogurt from antibiotic and hormone free, pasture fed cows.  If you are experiencing strong cravings for animal foods, eating small amounts of any of these products, until that feeling goes away, will help ensure your body is getting the nutrients it needs to remain optimally healthy.

Jeepers Creepers - Refined Carbs Hurt Your Peepers

If you needed just one more reason to cut the sugar, white flour, and other highly processed grains from your diet – here’s one for ya.  Your Vision.

 

Turns out that if you cut out (or cut back) your consumption of processed carbohydrates, you can lower your risk of age-related macular degeneration (AMD).  AMD is a leading cause of blindness in people aged 60 and older.  Why is that, you may be wondering?  Well, the high glycemic index in refined carbs increases oxidative stress, inflammation, and blood-fat levels – all linked to AMD.

 

In addition to replacing those bad carbs with high-fiber whole grains, there are four specific nutrients that help reduce the risk of developing common eye problems by as much as 35 percent – Vitamin C, Vitamin E, beta carotene (Vitamin A), and zinc.

In a recent study of people aged 55 and over, those who reported the highest intake of vitamin C, vitamin E, beta carotene, and zinc were significantly less likely to develop AMD than those who had the lowest intake. Citrus fruits like oranges, grapefruit, lemons and limes as well as mangoes and strawberries will pump up the vitamin C. Turkey, chicken, and fortified cereals are great sources for zinc. Raw almonds, peanuts, natural peanut butter, or a supplement, can help boost your intake of vitamin E.  And sweet potatoes, apricots, and peaches are all excellent sources of beta carotene.

 

Other carotenoids (nutrients like beta carotene) that appear to be beneficial for eye health are lutin and zeaxanthin.  You can find them in a variety of fruits and vegetables.  Spinach, peas, and green bell peppers are all good sources of lutein.  You get zeaxanthin from corn, spinach, orange bell peppers, and tangerines.

 

Tip of the day

I get sent junk e-mails every day but today I received a good one. Don't know who the original author is but the message is simple and perfect. 

Nothing is ever solved, or created, by standing still. Movement is the process of the Universe. So move. Do something. Anything. But do not stand still. Do not remain "on the horns of a dilemma."  Do not fence sit. 
 
Put your foot down on one side or the other, swing the opposite leg over and start walking. You'll know before you take ten steps if you're going in the right direction. Not to decide is to decide. Try to not make choices by default. 

One More Rep

There are hundreds of ways to learn how to improve your health and fitness. The simple act of spending time with me in a chat room twice a month gives you the opportunity to learn everything I've learned over the years. This blog, my mailbag and the video trainer tips will also help you understand what it takes to stay motivated and improve your overall fitness. Sometimes I get into the details and nuances of a health and/or fitness issue and sometimes the answers are shockingly simple. We're all looking for the latest and greatest concepts and techniques to help us get the most out of our lives. The truth is, the "latest and greatest" is often just "old school" stuff re-packaged. A vast majority of the concepts, programs and equipment you see today are just polished versions of ideas that worked 20, 40 and 60 years ago. 

Most often the bells and whistles of today's fitness world aren't worth the hype they're made of. The stuff that worked for Jack LaLanne at the beginning of the 20th century still applies today. Just like Jack, I've tried to deliver real fitness with minimal equipment mixed with hard work, commitment and a plan that works for all of us. If you've been to one of my fitness camps or purchased the latest One-On-One "Road Warrior" DVD you know that all you need for a full-body ass-whooping, is gravity and a floor mat. P90X is loaded with good old fashion Fitness 101. Versions of the Muscle Confusion concept have been around for decades and all I did was put my twist on it. The sequencing of routines and moves are from a lifetime of experimentation. P90X is the culmination of 25 years of trial & error, my desire to avoid boredom, injuries and plateaus, and the drive for better results in a shorter period of time. 

I fall in love with any maxim, motto, proverb, aphorism or truism that keeps me focused and inspired. Can you say, "Do Your Best And Forget The Rest?" I'm trying to bust through a plateau right now, so I'm adding the "One More Rep" chant to my workouts lately. It's paying off because my strength and power has improved immensely. I've been an 8 or 10 rep guy forever so my body and mind have adapted. I've been in unwanted  maintenance mode. No more! Instead of upping the weight to create more resistance (sometimes causing joint pain and injury) I'm just adding the extra rep whenever I can. Turning 8 reps to 9 and 10 to 11 has been surprisingly hard but the results are undeniable. If you're in a rut then just add a rep whenever and wherever you can. It's that simple. It will help you avoid boredom, injury and plateaus, plus speed up your results.         

Sister Kit on Fire!

This inspirational note came from my bad-ass sister Kit this morning. Got me so pumped that I had to post it here. Enjoy!

BE INSPIRED!!    

I don't know about everyone else, but the Olympics are a favorite time of year around our house. Can you not help but be truly inspired when you watch these amazing athletes!!?? This is the one time I will allow a stretch of 3 hour TV watching for my kids.

 

Yes, you can sit back and say they are young, devote their whole lives to their training and have lots of money to have multiple trainers, physical therapists, massage therapists, nutritionists and the like around them 24/7. But, all those people don't run the race or swim the laps for them. They are the ones who get in the pool, run on the track, and go to the gym everyday, several hours per day. Their commitment to their sport and determination should be inspirational to us all.

 

One nuance to this year's games that truly inspires me is the age of many of these athletes. Let's just give a big hurrah for all the "old" (I use this term very loosely) moms in the Olympics this year. 41-year-old Dara Torres began swimming again just to get in shape after having a baby. Now she's making her fifth trip to the Olympics and won a silver medal last night!! 39-year-old Sheila Taormina has become the first person to qualify for the Games in three different sports. And cyclist Jeanne Longo, 49, who has competed in seven Olympic Games, is already talking about the next one. I believe the Romanian female marathoner who won gold yesterday is 38 years old! Gals, NO MORE EXCUSES!!

 

I just got back from vacation and did my share of indulging. Kept with my workout routine, though, and was so glad I did. Getting right back on it this week with the Olympic inspiration and the picture of my new idol, Dara Torres hanging on my mirror!!

This week's schedule

 

Today: Conditioning class (strength, slide, kickboxing)

Monday: Spinning-1 hour (9:30 am)

Tuesday: Chest and Back and Ab Ripper (5:00 am)

Wednesday: P90X Plus Intervals (5:00 am)

Thursday: P90X Upper Body Plus and Ab Ripper Plus (5:00 am)

Friday: Spinning-1 hour (10 am)

Saturday: Rest

 

The First Meal Of The Day

When it comes to health, fitness, and staying happy, every positive thing you do for yourself helps. So, why not start at breakfast? According to Dr. Kathleen DesMaisons, author of “Potatoes, Not Prozac”, there are four simple rules you can follow at breakfast time to help you shed pounds, fight sugar crazvings, and boost your mood to boot.

1. Get into a daily habit. Breakfast really is the most important meal of the day. Eating a healthy, well-balanced meal in the morning helps you sustain your energy levels and can prevent those late-day sugar/carb snack cravings that are a lot of people’s downfall.

2. Don’t wait. Breakfast packs the most energy sustaining punch if you eat it within an hour or so of waking up. When you first wake up, your brain is still washed with a chemical that masks hunger pangs, but your blood sugar is low. To cut those sugar cravings that will come later, eat early - even if you’re not hungry.

3. Eat complex carbohydrates. Go with things like whole-grain cereals, steel-cut oats and/or high-fiber fruits. The fiber helps your blood sugar stabilize and the bulk helps you feel full longer.

4. Bump it up with protein. Protein in your stomach slows digestion, it acts to keep your blood sugar on an even keel, and protein containing a bit of depression-fighting tryptophan helps your mood. The Doc suggests eating 1/3 of your daily protein at breakfast.

Need more reasons to make a healthy breakfast part of your routine?

Studies show that people who eat breakfast have greater success at weight loss and weight maintenance than those who don’t.

A high fiber breakfast will help you stay more alert than if you start your day with a high-fat meal.

Eating whole rather than refined grain cereal can lower your risk for heart disease.

Are your mornings rushed? If you don’t think you’ve got time for breakfast in the morning, stock your fridge with ready-to-eat goodies for the go. Throw some fruit and veggies in one sandwich bag and a hard-boiled egg in another. Then, grab a yogurt cup (and maybe a napkin while you’re at it) – and you’re off. Eat an early, nutritious to-go meal like that and you won’t be hit with those sudden hunger pangs that make the drive-thru seem tempting later on.