NBC 10's Jillian Mele does her Minute Fit Tips with Bobby Buoncristiano, CPT

1) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__Around_the_World_Lunges_Philadelphia-111234099.html

2) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__Pulse_Squats_Philadelphia-111234709.html

3) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__Tricep_Press_Philadelphia-111234809.html

4) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__The_Ropes_Philadelphia-111234504.html

5) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__Hanging_Ab_Crunch_Philadelphia-111233674.html

Personal Interests?

Bobby Buoncristiano's Personal Interests: Lifting Weights, Running, Music, Sports Center, Criminal Minds, Soccer, Psychology, College Basketball, College and Professional Football, Photography, Light Reading, Talking, Hanging Out with Friends, History, Sandwiches, Clothing and Sneakers, Facebook, Politics, Pictures, Art, Meeting New People, Introducing People, Religion, Basketball, Wiffle Ball, Flag Football, Restaurants, Eating Clean, Looking Good, Feeling Good, Treating People Well, etc.

*MY PERSONAL MANTRA: (expresses someone's basic beliefs)

-CONTINUING TO LEARN, GROW, AND SERVE: are my chief concern in life, which will allow me to Serve Others by passing along, or at least sharing what I have learned. I hope to impact the world in a positive way the best was I know how, which is doing all that I can to leave Earth a better place than I found it by empowering myself with KNOWLEDGE, and putting it into good use by taking ACTION and hopefully my example will INSPIRE OTHERS to do the same.

-LEAD BY EXAMPLE: do not impose your will on others, they might not be the type, or they may come around in time. The bottom line is that you cannot control others, only yourself, so be sure to be the best YOU possible, and the rest of the chips will fall where they may. Take solace in knowing that you are doing what you believe is right, it is the only thing that we really control in life, so do not waste your time trying to convince others to change- they have to want to do it themselves, from within..

-INTROSPECTION: must be practiced on a daily basis to stay in touch with who you are and what you believe in. We are all entitled to believe whatever we want to, and hopefully your belief system is a positive one that promotes individual and communal growth and success. Introspection is the process of examining your own thoughts or feelings, and it seems like a simple enough task to tend to on a daily basis, but it is often neglected by most, and this leads to a loss of self.

-SELF-ACTUALIZATION: is the process of fully developing and using your abilities, and it is an extremely challenging concept to fully implement due to our BASIC NEEDS, which have to be satisfied prior to this happening (SEE: Abraham Maslow's Hierarchy of Needs to clarify this point fully). Basically, your PERSONAL INTERESTS should revolve around what needs have to be satisfied in order to give us the MENTAL FREEDOM to enjoy an enjoyable and fulfilling life that will leave us happy because we will enjoy the positive difference that we helped create not only for ourselves, but for others as well.

-TIP(S): choose activities that you enjoy and feel passionate about. The will to do the work and log the time that is necessary to SERVE can be especially tough if you are not totally into the cause that you are participating in, so be positive that this is what you want to be doing, or else you will find yourself giving a half-hearted effort, and pretty much wasting your time, as well as the time of the other people involved in the project. I have failed at a number of projects, and still do from time to time, but it is crucial to recognize this quickly and make a change. Once you find the right activity, you will know instantly, so be patient, and keep trying.

-PERSONAL INTEREST LISTS: are a crucial tool that are necessary to utilize. Everything that I listed at the start of this is a quick and not too in depth way that I use, and I believe that it is the best way to begin the process of figuring out what is right for you, and yes, that simple category/question was what INSPIRED me to start rambling on with this crazy letter.

Anyway, I hope that you enjoyed reading this, and that you have taken something away from it. Feel free to contact me via e-mail to clarify any vague points that I may have made, or if you have any other questions that have formed as a result of reading this. Remember, the meaning of life is "LEARNING AND SERVICE" in my opinion, so take a moment to ponder that statement, and reflect on what the meaning of life is to you? I would love to hear your personal opinion on the meaning of life, so please, do not hesitate to share..

Have a Great Day,
-Bobby Buoncristiano, CPT

Backstage at QVC: Demonstrating the Ab Glider with Host, Elizabeth Hasslebeck.

Food Fear

From time to time I will have a client that becomes crippled in fear when it comes to making proper decisions regarding their diet. This occurs because they have become so focused on eating clean/well, that they fear making the wrong decision and impeding their fitness progress.

This conundrum can be easily avoided by taking the necessary steps to become educated on what proper nutrition is, thus arming yourself with the knowledge/tools for nutritional success at all times, not just under the direction/supervision of fitness professional(s).

My advice is to develop a clear understanding of what your diet should consist of either with your trainer, dietitian, or through research. Second, write out a shopping list that includes all of the necessary components for the diet plan that you will be utilizing. Third, understand and control portion control and meal frequency by taking the time to plan out your meals in advance.
As time goes on, you will become increasingly familiar with necessary components for nutritional success, which will make the process much easier. Be sure to take the time to educate yourself on nutrition early on, and you will be happy that you invested your time wisely, trust me.

-Bobby Buoncristiano, CPT

How to Get Lean, The 4 STAPLES of SUCCESS.....

QUESTION:
Bobby, I was just wondering, what did you do to get so lean? I've been dieting and exercising for so long, but I can never get my body fat low enough to show my abs. Do you have any tips or advice? Thanks, Sivam

ANSWER:

Below is my response to Sivam's question regarding getting VERY lean:

Hey Sivam,

It is going to differ from person to person when it comes to dieting success, but there are a few general guidlines that I always refer to in order to get results.

1) Diet/Exercise Journal- charting can help you identify the most effective ways to lean out for you. Once you find a combination that works best for you, it is crucial to be able to go back and identify the methods used that triggered success.

2) Increased Activity- by increasing your activity levels on a daily basis, you will burn more calories naturally, and you will keep yourself mentally in check. There is nothing worse than the pressure of dieting combined with the temptation of cheating that is always present in your kitchen.

3) Exercise Partner/Personal Trainer- having another person involved in your fitness process creates accountability and camraderie. Team work is the best way to accomplish anything, and fitness is no different. The unspoken set of expectation/competition that is created by a trainer/partner will give you the additional motivation that is necessary to obtain the results you desire.

4) Definition- I always create a very specific and detailed picture using words that clearly outlines my goals and expectations for training. Spare no detail, and fully exhaust your thoughts and dreams for yourself through fitness. The finished product should present a clear and concise vision that you and anyone else who reads your definition should be able to see with ease.

Remember, these are The 4 STAPLES of SUCCESS when it comes to getting lean in my opinion/experience, in response to Sivam's direct question to me.....

-Bobby Buoncristiano, CPT

Philadelphia Weekly Image Awards: Philly Fit-4-Life Head Trainer Bobby Buoncristiano, 2010 "Best Fitness Instructor"

Pictured Above: Bobby Buoncristiano, CPT on stage accepting his award at the Independence Visitor's Center. Bobby was nominated for this award by Philadelphia Weekly, and then he was voted "Best Fitness Instructor" by the public/readers of the publication.

"I am very happy to receive this award, and it means a lot to me since I was not just nominated and chosen by a panel. Since I was first nominated by Philadelphia Weekly, and then voted in as the winner by the people, it means a lot more to me. My goal is to help change as many lives through fitness as I can. In order change lives it requires not only getting your message out to the people to be heard, but having the people accept and actually implement the lifestyle of fitness that I promote, that is an entirely different level of accomplishment and personal satisfaction. It makes all of the the hard work and sacrifice that I have put into my work feel validated, and very worthwhile. Thank you very much to all of those that voted for me and believe in my work. Continue to spread the good word of fitness, and above all, continue to- WORK HARD!"
-Bobby Buoncristiano, CPT

Philadelphia Weekly Image Awards: Philly Fit-4-Life Head Trainer Bobby Buoncristiano, 2010 Best Fitness Instructor

Bobby on stage receiving his award.
http://www.facebook.com/photo.php?pid=32754846&id=42602344

Bobby's Men's Health Poster (December 2009)

Muhammad Ali Quote

“The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.”

-Muhammad Ali

Bruce Lee Quote

“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves.
Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend.”

-Bruce Lee

Decisions, Decisions..... by Bobby Buoncristiano

Remember,

We all choose to label ourselves as angry, happy, excited, depressed, etc.

Once you are able to see everything in life as energy that you choose to label, and nothing more than that, you are then in control of your life. Do not allow the external factors that we must all face each and every day of our lives dictate how you think, feel, and behave if you want to succeed. If you allow external factors to direct you, this means that you are not the one in control. You are rendering yourself powerless against even the smallest of obstacles, and following this path will never allow you to reach your true potential in life. Take control of yourself and your life, and you will be astonished by how the pieces will just start falling into place like you never dreamed possible.

Take a few minutes each day to practice the lost art of introspection. By taking an honest look inside of ourselves every day, we will form a stronger relationship with ourselves, and begin to know this about yourself that you never even knew before, which is strange and interesting to think about. Become your own best friend.

Knowing who you are, and what you want in life is the most crucial step in Transformation, and it should be the first step taken when we decide to travel another path. Sadly, this step is often neglected, and because of this many people fail soon after they begin traveling a new path. They resort back to what is familiar and comfortable, but I promise you that running and hiding behind old habits will never move forward, and will never know what true happiness and fulfillment in life.

You can avoid failure by knowing who you are, and what you want. Once you define who you want to be, and what you want to achieve, you will find the drive and motivation that had been missing in your past attempts to Transform. I suggest you write out a definition of your goals, and it should be specific and clear. Writing out your definition of goals turns it from thoughts, which we cannot see or feel, and makes it a physical and very real object that you cannot alter with excuses and justifications. Writing a definition of goals will make you accountable for your actions and results. By creating a sense accountability for yourself, you will begin to unlock your true potential. Simply put, accountability forces us to be honest with ourselves, and once the justifications or lying to yourself stops, your life begins.

The answer is inside of you. Look.

*P.S.- read the song lyrics below if you want, they make sense to me.

"You're always saying that there's something wrong
I'm starting to believe it's your plan all along
Death came around, forced to hear its song
And know tomorrow can't be depended on
Seen the home inside your head
All locked doors and unmade beds
Open sores unattended
Let me say just once that
I have faced it, a life wasted
I'm never going back again
I escaped it, a life wasted
I'm never going back again
HAVEN'T tasted, a life wasted
I'm never going back again
The world awaits just up the stairs
Leave the pain for someone else
Nothing back there for you to find
Or was it you you left behind?
You're always saying you're too weak to be strong
You're harder on yourself than just about anyone
Why swim the channel just to get this far?
Halfway there, why would you turn around?
Darkness comes in waves...tell me,
Why invite it to stay?
You're one with negativity
Yes, comfort is an energy
But why let the sad song play?
I have faced it, a life wasted
I'm never going back again
Oh I escaped it, a life wasted
I'm never going back again
HAVEN'T tasted, a life wasted
I'm never going back again
oh i erased it, a life wasted
I'm never going back again"

-Pearl Jam, Life Wasted

Body For Life - Cardio High Point Technique Video

LXTV - Level 1 Fitness

LXTV - Level One Fitness

Shared via AddThis

Yoga for Explosive Strength

Try this yoga sequence, designed to maximize gains and speed recovery of power lifters and competitive athletes

Runner’s Lunge
Come onto your hands and knees with hands directly below shoulders and knees aligned with hips. Bring right leg forward, placing right foot beside right hand. Keeping left knee in place, shift body weight forward so you feel a stretch in left hip.

Walk yourself up placing both hands on front knee and guiding front knee forward to deepen stretch in left hip. Hold 3 to 5 breaths.

Runner’s Lunge: Extended
Raise right arm straight in the air, with thumb reaching back to open the shoulder. Hold 3 to 5 breaths.

Crescent
Place both hands down on floor with tented fingers. Keeping your shoulders relaxed, curl the toes of left foot under and come to ball of foot. Lift left thigh away from ground and slowly lift both arms in air, stretching left thigh. Keep left knee as straight as you can and sink a little lower. Hold 3 to 5 breaths.

Hamstring Stretch
Release hands to floor. Bring left knee to ground, straightening right leg for hamstring stretch. Keeping fingers on ground for balance, flex right foot and shift weight back, stretching right leg. Hold 3 to 5 breaths.

Plank
Exhale, moving forward through lunge, bring right let back to meet the left in a high pushup position.

Upward Dog
Lower slowly into small push-up. Come to tops of feet and, straightening arms, lift chest up with torso and pelvis hovering off the ground.

Downward Facing Dog
Curling toes under, push back into Downward Facing Dog.

Come down to knees on all fours and repeat entire series on opposite side.

Pigeon
Starting in Downward Facing Dog, bend right knee, bringing it forward toward chest.
Turn right knee out to the right, place knee on floor, right knee behind right wrist, right foot behind left wrist.
Form tip: Right knee is straight in front of right hip, right shin is parallel with front of mat.

Inverted Pigeon
If Pigeon strains the knee, try this variation: Lay on back and cross right foot over left knee. Bring legs close to chest for a stretch in right hip.

Folded Pigeon
In Pigeon, walk fingertips about 18 inches in front of right shin. Place elbows on the floor, forearms parallel with each other. Stretch arms farther in front of you, fold torso over right leg, lower head to floor. Hold for 5 breaths.

Downward Facing Dog
Walk arms back toward hips and shift back into Downward Facing Dog.

Downward Dog: Extended Leg
In Downward Dog, raise right leg in air, flexing foot and rolling right hip open so pelvis rotates toward right wall. Release back into Downward Facing Dog.

Butterfly
Come to a seated position and bring soles of feet together so knees splay open, as close to the floor as possible. Hold for 8 breaths.

Repeat the second series on opposite side.

Golf: The Perfect Pre-Round Warmup

Prepare your body for a day on the links with these 6 exercises
By: Amanda Junker

Here's what a pro golfer does before he hits the course: Stretch, practice putting for 30 minutes, warm up hitting for 35 minutes, then pitch, chip, and hit sand shots for 10 minutes, then putt again for 10 minutes, and then finally, go to the tee. Here's what you do: Get out of the car, swing a couple practice shots, and go to the tee. And you wonder why you don't feel warmed up until the third hole.

Granted, you don't need to prepare on the links like the pros. But if you only get out on the course a few times a month, you want to make the most of your playing time. The best way to prepare the body for golf is with continuous dynamic stretches. "Dynamic stretches alert the neuromuscular skeletal system for the golf swing more effectively than static stretching," says Katherine Roberts, certified golf performance coach and author of Swing Flaws and Fitness Fixes (Gotham, Aug 2009).

Try these six dynamic moves on the course before you tee off. Hold each stretch for two to five deep breaths, or approximately 5 to 10 seconds, says Roberts.

Standing Pelvic Tilts
Begin in your address position, arms crossed over the chest. Tuck the pelvis under, creating a posterior tilt of the pelvis; arch the back, creating an anterior tilt of the pelvis and return to a neutral spine. Repeat five times in each direction.

Speed Trunk Rotation
Standing in your address position, bring the palms together. Inhale as you rotate from the core and bring the right arm back. Exhale as you "clap" the hands together. Repeat 10 times in each direction. Continuing in your address position, extend the arms to shoulder height and rotate from the core. Repeat 10 more times.

Standing Hip Stretch
Begin by placing your hands a chair or a golf club for assistance with balance. Place the right ankle on the outside of the left knee. Inhale as you bend your left knee, sitting back as if you are sitting on a chair. Bring the chest toward the shin, rolling the shoulder blades together. Hold for three breaths and repeat five times. Switch sides.

Shoulder Stretch with Club Behind Back
Place the club or towel in your right hand, palm facing the ceiling. Bring the right arm over your head and the right palm behind your back. Bring your left arm behind your back and clasp the club or towel. Inhale as you gently pull on the towel, exhale and release. Repeat five times and switch sides.

Neck Stretch
Bring the right ear toward the right shoulder. Inhale as you press your left arm toward the floor, exhale and relax the left arm. Repeat very slowly five times, and gently return your head and neck to neutral. Switch sides.

Standing Rhomboid / Upper Back / Neck Stretch
Bring the club to shoulder height, bend your knees and tuck your pelvis under. Inhale as you press your arms away from you, tucking your chin into your chest. Exhale, lift the head and squeeze the shoulder blades together. Repeat five times.

Form Always Follows Function

Too many people put form before function. This is a mistake.

Exercise programs that emphasize only body image often lose out on the benefits of increased real-world fitness. I cannot tell you enough just how important it is to emphasize function in your workout program!

Here are some reasons why every workout program should focus on increasing functional capacity, or real-world fitness:

First, when you increase functional capacity, you tend to move better and more often in life and in your workouts, which means you’ll increase caloric expenditure.

Second, increasing your functional capacity allows you to do more things while preventing injury; you’re more capable of reacting and responding to your physical environment, and you’re stronger and more able to withstand surprise assaults to the body. Injury can slow or halt your fitness progress, and who wants that?

Third, when you have a great level of functional capacity, you can work out nearly anywhere you chose. Any backyard, side street, strip of beach, hotel room, playground structure, tree branch, odd object, or a small space on an open floor – all of these things can become your gym for super creative and extremely effective exercises… exercises that most other people cannot perform because they either don’t know how or are limited to expensive gym equipment, doing traditional mindless exercises with the same old protocols that yields less-than-optimal results.

Simply put, if you get fit for the real world, your body will show it with decreased body fat, greater lean muscles and well-defined shapes.

5 Keys to Fat Loss by Alwyn Cosgrove

You may think you’ve tried everything for losing weight, but what about sticking to basic, proven methods? Forget magic diet pills and exercise fads. These are your new guiding principles for burning fat.

1. Create a caloric deficit.
No two ways about it—you must burn more energy than you consume.

2. Attack fat from both sides.
The most effective way to create that deficit is to use a combination of diet and exercise.

3. Hoist iron.
The biggest determinant of calorie burning is your metabolism. And the biggest factor in that is your lean muscle mass. Build more lean muscle, increase your metabolism. So weight training has to be a part of any effective fat loss program.

4. Eat clean, eat often.
Your diet should consist mainly of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Drink plenty of fluids (primarily water), and try to eat at least 4-5 small meals per day. This will help your body maintain blood sugar levels and keep burning fat.

5. Stoke your metabolism.
Interval training and metabolic resistance training will provide the most efficient use of your training time. Steady state aerobic training (going at a slow, steady pace) just doesn't burn enough calories, and splitting up your workouts by body parts will be less effective than total body training for fat loss.

High Intensity Interval Training- New Insights by Jim Brown

If you are willing and able, physically and mentally, to put up with the discomfort of high-intensity interval training (HIT), you may be able to achieve your goals with a lower training volume and less total exercise time, according to a new report issued by the Gatorade Sports Science Exchange. The report was written by Martin Gibala, PhD, McMaster University, Hamilton, Ontario, and Craig Ballantyne, CSCS, MSc, CB Athletic Consulting, Toronto, Canada.

Following are the highlights of the report. The complete document, including sample workouts and references, can be found on the Gatorade Sports Science Exchange website at www.gssiweb.com.

-What Is It?

Interval training generally refers to repeated sessions of relatively brief, intermittent exercise, in which short intervals of intense exercise are separated by longer periods of recovery. Depending on the level of exertion, a single effort may last from a few seconds to several minutes, with exercise intervals separated by up to a few minutes of rest or low-intensity exercise.

High-intensity interval training is often dismissed as being only for elite athletes. However, the basic concept of alternating high-intensity and low-intensity periods of exercise can be applied to almost any level of initial fitness. In addition, interval training is often based on subjective effort and does not necessitate working out at a specific heart rate or running speed. So while intervals may mean all-out-running sprints for people with high levels of fitness, intervals can mean a brisk walk for others.

-Benefits

High-intensity intervals are a potent training stimulus. Even though the volume of exercise is quite small, a few brief sessions of intervals can cause adaptations similar to those associated with more prolonged periods of continuous moderate-intensity exercise.

You only need to do intervals every other day, so you have more days off. This is great news for people who are pressed for time. Time flies. Not only will you be able to reduce your training time, but also the actual exercise component will zip by because of the alternating periods of intensity.

-Limitations

Discomfort. Intervals are very strenuous, and your legs will feel like jelly at the end of the workout. While you don't have to exercise at 100 percent intensity to see results, you will have to leave your "workout comfort zone" if you want to achieve the benefits of high-intensity training.

You will need to do an extended warm-up session if you plan on running sprints for your interval training sessions. Explosive running may increase your risk of injury compared to less weight-bearing activities such as cycling or swimming. If you run your intervals, try doing them up a hill.

Be sure to dramatically reduce exercise intensity during the recovery periods between intervals. Most people do interval training incorrectly and do not permit themselves sufficient recovery. If you don't recover adequately, you are not going to be able to work as hard during the exercise intervals.

Before returning to strenuous training or competition after injuries, consult with an athletic trainer, personal trainer, sports medicine physician, or knowledgeable coach to make certain you have adequate strength in the previously injured limb(s).

The science behind interval training also helps to bury myths such as the "fat burning zone" and "it takes 30 minutes of exercise before your body begins to burn fat." Skeptics often dismiss the fat-loss potential of high-intensity exercise because the intervals are relatively short. But energy expenditure remains high during the recovery periods between exercise intervals, even though exercise intensity is dramatically reduced. To demonstrate this point, a recent study showed that only seven sessions of high-intensity interval training over two weeks increased fat burning during exercise by more than 30 percent.

As with any type of unaccustomed exercise, you should consult with your physician before beginning interval training. But high-intensity exercise is not "a heart attack waiting to happen." Indeed, recent studies have applied high-intensity interval training strategies to patients with heart disease and reported greater improvement in health and fitness compared to traditional endurance training.

-Comment from the authors

It is unlikely that high-intensity interval training produces all of the benefits normally associated with traditional endurance training. The best approach to fitness is a varied strategy that incorporates strength, endurance, and speed sessions, as well as flexibility exercises and proper nutrition. But for people who are pressed for time, high-intensity intervals are an extremely efficient way to train. Even if you have the time, adding an interval session to your current program will likely provide new and different adaptations.

Q&A Session with Mark Verstegen of Core Performance

QUESTION #1

Q: Does eating at night make you gain "bad" weight?

A - There has been a lot of recent debate on this. There is a body of literature that suggests it doesn't matter when you eat your calories, as long as you are eating what your body needs to maintain or lose weight. So, if you need 1,400 calories to maintain your weight and you eat them spread throughout the day or all at night, you should stay at your weight. However, this does not take into account how you will feel, your energy levels, or your ability to concentrate. All of these factors have to do with keeping your body fueled. Also, most people who do not eat enough during the day will then overeat at night.

Overall it is a bad habit. When eating small frequent meals throughout the day, a nighttime snack fits in three hours after dinner. If goals are to achieve leanness, a nighttime snack consisting of more protein is better. Since carbohydrates are used as a source of energy, and less energy will be utilized during sleep, it is not necessary to consume much at all before bedtime. Low-fat cottage cheese and some fruit, three ounces of turkey and a hand full of almonds, yogurt and fruit, and peanut butter and banana are all good food- combination ideas.

QUESTION #2

Q: How long do I need to train to get six-pack abs?

Q - I have been on your program for over a year. I eat lean and healthy foods. What does it take to get a six-pack? I can't seem to get rid of the little bit of fat around my stomach. I did a dunk tank test for my BMI and it came out to 12 percent. Please help with some ideas.

A - Developing a six pack has more to do with nutrition and genetics than training alone. To start seeing ripples, you'll likely need to lower your body fat below 10 percent. Fine tune your eating habits by asking yourself five key questions:

1. Are you eating 5-6 mini meals per day?
Eating smaller portions spread evenly throughout the day helps rev up your metabolism and curb hunger.

2. Are you eating the majority of your carbohydrates around times of activity?
Think about eating the majority of your carb-dense foods, like grains, before and after exercise. By doing this, your body will use carbs for energy so they're not stored as fat. Outside of the hours surrounding your workout, focus on eating smaller portions and aim to make fruits and veggies your primary sources of your carbohydrate.

3. Are you including a lean protein source with each meal?
Protein has a high thermic effect, which simply means your body burns more calories to digest it. Make sure you include protein--chicken, fish, beef--with each meal to keep your metabolism running at full throttle.

4. Are you drinking enough water?
Aim for half an ounce to an ounce of water per pound of bodyweight a day to stay hydrated. Green tea is another proven metabolism booster. Drink 16 ounces of green tea a day.

5. Are you drinking alcohol on a regular basis?
Alcohol is a major weight loss saboteur. Just another reason to think before you drink.

QUESTION #3

Q: What ab exercises are better than crunches?

Q - Sometimes, especially after playing sports, I feel muscle spasms and tightness in my stomach. Is it because my usual ab routine is pretty "crunch heavy". Are there any better alternative exercises?

A - Doing lots of crunches is not only inefficient, it's counterproductive. Crunches burn minimal calories, so they won't help you burn much abdominal fat. You'll see better results by focusing on total-body strength training movements and training your hips, torso and shoulders with exercises that challenge your stability, such as front and side pillar bridges, stability chops, and stability lifts.

What's worse, crunches can exacerbate hip flexor tightness that results from many sports and general day-to-day activities, like driving and sitting at your desk. These muscles can actually become shorter, but a training regimen that helps stretch these muscles and strengthen the opposing muscles--namely, your glutes--will help relieve pain and tightness and make you stronger.

Caffeine During Exercise Boosts Performance

A number of investigations have reported improved performance following caffeine ingestion during exercise. Most of these studies used prolonged endurance exercise and single bouts of high-intensity exercise. The purpose of this study was to examine the effects of acute caffeine ingestion on prolonged intermittent sprint performance.

Ten male athletes served as subjects for this study. Each subject completed two sprint trials, 7 days apart, sixty minutes after ingesting caffeine or a placebo. The total amount of sprint work performed during the caffeine trial was 8.5% greater than that performed during the placebo trail during the first half and 7.6% greater in the second half. Mean peak power was also significantly greater in the caffeine trial compared to placebo.

The results of this study indicate that ingestion of caffeine can improve performance of intermittent sprint exercise, which is representative of the demands of many team sports. The amount of caffeine used in this study was moderate (6 mg per kilogram of body weight). In this study urinary caffeine levels 2.5 hours following ingestion ranged from 3.5 to 9.1 which is below the 12 level set by the International Olympic Committee for a positive caffeine test.

Schneiker, K.T., et al. Effects of caffeine on prolonged intermittent sprint ability in team sport athletics. Medicine & Science in Sports & Exercise. 2006, 38(3), 578-585.

The Pushup Program by Stew Smith

This went against all the physiology I had studied in the past. What was meant to give SEAL candidates a taste of SEAL training on paper, turned out to build muscle and increase pushup maximum scores. Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer upper body exercises on Monday-Wednesday-Friday and lower body exercises Tuesday-Thursday. Some workouts even give up to 72 hours of rest before repeating the same exercises. But Boot camp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations, usually improving results. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.

So, I started experimenting mostly with younger people from 18-30 years of age with similar goals of increasing their pushups scores on the PFT. The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate “some” rest but not much.

The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate “some” rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.

On ODD days: Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 ... it's your choice how you get to 200).

On EVEN days: Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

RULE: If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.

Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (one or two minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.

PUSHUP TYPES:
1)Regular
2)Wide
3)Triceps

12-Part Weight Free Workout

Jump Rope (alternating foot)

Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.

Modified Explosive Pushup

1. Start by getting into a push-up position with your knees on the ground.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Fast Feet on Box

1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed.
4. Repeat with other leg and continue according to prescribed number of repetitions.

Plyometric Depth Pushups

1. Start by placing feet on a bench and your hands on steps or blocks of your desired height.
2. Begin by getting into a push up position with your hands on the blocks.
3. Proceed into a pushup and when you push to extend your arms you should push hard enough to allow your hands to leave the blocks and land on the floor.
4. Once your hands have landed on the floor proceed into another pushup. Press up off the floor with enough force to have your hands leave the floor and land back on the blocks.
5. Repeat this cycle for the desired number of repetitions.

Superman’s

1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

V-Up

1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.

1-Leg Balance Squat

1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Chin-up

1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Double Leg Press Outs

1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.

Bodyweight Lateral Squat

1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.

Bench Dip

1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.

Stock Workouts for Men

Push Workout for Men
1. Bench Press
2. Incline DB Press
3. Standing Military Press w/ DB’s
4. Bench Dips w/ Elevated Legs
5. Front and Side Shoulder Raises w/ DB’s and Instability
6. Rope Press downs
7. Pec Dec

Pull Workout for Men
1. Lower Back Extensions
2. Low Row
3. Lat Pull downs
4. Pull-ups
5. Barbell Rows
6. Reverse-Grip Pull downs
7. Cable Curls
8. Hammer Curls w/ DB’s(alternating)
9. Forearm Curls w/ DB’s
10. Shrugs

Legs Workout for Men
1. Squats w/ DB’s
2. Standing Lunges
3. Standing Calf Raises w/ Smith Machine
4. Step-ups w/ DB’s
5. Hamstring Curls
6. One-Leg Squats
7. Seated Calf Raises

Total Body Workout for Men
1. Burpees
2. Step-ups w/ Curl and Press
3. Pull-ups
4. Chest Press w/ DB’s on Stability Ball
5. Oblique Twists w/ Medicine Ball
6. Standing DB Rows
7. Walking Lunges w/ Hammer Curl and Neutral Press
8. Hanging Leg-Raises

Pull and Legs for Men
1. Deadlift w/ DB’s
2. Hamstring Curls
3. Bent-Over Rows
4. One-Leg Squats
5. Lat Pull downs
6. Standing Lunges
7. Shrugs
8. Hammer Curl’s w/ DB’s(alternating)
9. Wrist Curl Behind the Back
10. E-Z Bar Curls

Push and Abs for Men
1. Chest Press w/ DB’s
2. Reverse Crunches
3. Standing Military Press on One Foot
4. Dips
5. Decline Abs
6. Close-Grip Bench Press
7. Hanging Leg-Raises
8. Incline Fly’s
9. Oblique Twists on Bench w/ Medicine Ball

Stock Workouts for Women

Push and Abs for Women
1. Push-ups
2. Reverse Crunches
3. Bench Dips
4. Standing DB Military Press
5. Incline Bench Press
6. Decline Abs
7. Front and Side Shoulder Raises w/ DB’s
8. Pec Dec
9. Rope Triceps Pressdown

Pull and Legs for Women
1. Y’s and T’s on a Stability Ball
2. Ball Squat with a Curl
3. Incline DB Rows w/ DB’s
4. Lower Back Extensions
5. Low Row
6. Reverse Grip Pull downs
7. Hammer Curls w/ DB’s
8. Reverse Fly’s w/ DB’s

Total Body for Women
1. Step-ups w/ DB’s
2. Squat, Curl, and Press w/ DB’s
3. Push-ups w/ Mountain Climbers
4. Low Row w/ Extension
5. V-Crunches
6. Walking Lunges w/ Medicine Ball Twist
7. Inverted Pull-ups
8. Incline DB Press
9. Hanging Leg/Knee Raises

Legs for Women
1. Ball Squats
2. Walking Lunges
3. Standing Calf Raises
4. One-Leg Squats
5. Hamstring Curls
6. Step-ups w/ DB’s
7. Leg Press
8. Seated Calf Raises

Upper Body for Women
1. Push-ups w/ Bosu Ball(hands) or Balance Disc(feet)
2. Inverted Pull-ups
3. Bench Dips w/ feet on Bosu Ball
4. Curl and Row w/ DB’s
5. Incline Bench Press
6. Low Row
7. Kickbacks w/ DB
8. Hammer Curl into Neutral Shoulder Press w/ DB’s

Agility for Women
1. Speed Ladder
2. Lateral Hurdles
3. Box Jumps
4. Speed Rope
5. Staggered Cone Course Sprint
6. Fast Feet on a Medicine Ball
7. Ankle Bounces
8. Bosu Ball Catch w/ Medicine Ball

Total Body for Women- #2
1. One-Leg Squats w/ Curl
2. Close Grip Bench Press
3. Reverse Grip Pull downs
4. Decline Abs w/ Twist
5. Standing Lunges w/ Hammer Curl and Neutral Press
6. Incline Fly’s
7. Machine Rows
8. Squat w/ Shrug

Pull and Abs for Women
1. Lower Back Extensions
2. Decline Abs
3. Machine Rows
4. Lat Pull downs
5. Hanging Leg Raises
6. Low Row
7. Straight Curls w/ DB’s(alternating)
8. Oblique Twists
9. Hammer Curls w/ DB’s(alternating)

Push and Legs for Women
1. Deep Squats w/ DB’s
2. Standing Power Pushups
3. Walking Lunges w/ DB’s
4. Standing Military Press w/ DB’s
5. Standing Calf Raises
6. Close-Grip Incline Bench
7. Hamstring Curls
8. Pec Dec
9. Straight Raises w/ Barbell

Legs and Abs for Women
1. Reverse Crunches
2. Ball Squats
3. Oblique Twists
4. Standing Lunges w/ DB’s
5. Hanging Leg Raises
6. Hamstring Curls
7. Exercise-Ball Tuck or Pulse-ups
8. Seated Calf Raises
9. Lateral Squats

Burn More Fat With Circuit Training

Circuit training is an excellent way to improve your strength while simultaneously improving your cardiovascular endurance. It can be done in a short period of time, and it helps you burn fat. On top of all of this, circuit training is both challenging and fun.

The fat burning effect of circuit training is made possible through a mechanism called EPOC (excess post-exercise oxygen consumption). Circuit training allows you to work at a high level of intensity without letting your body return to its resting rate immediately. After circuit training, your body continues to burn energy as if you were still exercising, but your energy demands are back to a resting rate. This means that you are still burning fat even after you have stopped exercising.

You may have figured out that circuit training is more intense than traditional weight lifting. You cannot exercise at a high intensity for very long , but the good news is that you don’t have to. Circuit training eliminates the rest periods by moving you quickly through the exercises, while cutting down on the amount of time you have to spend in the gym.

Benefits of Lifting for Women

By just lifting weights twice a week for an hour, women can battle the buildup of tummy fat that often takes hold with aging, a new study suggests. And they didn't even diet. The study focused on intra-abdominal fat, the deep fat that wraps itself around organs and is the most unhealthy because it's linked with heart disease.

"One of the most common complaints in women, especially as we continue to age, especially as we go through menopause, the No. 1 complaint is abdominal growth," said Dr. Tracy Stevens, a cardiologist who directs the women's heart center at St. Luke's Hospital in Kansas City. "It's the apple-shaped person I'm most worried about," said Stevens, who was not involved in the study. "The more central the fat, the more it's laid down in the arteries."

The study was funded by the National Institutes of Health and is being presented Friday at an American Heart Association conference in Phoenix. In it, 164 overweight and obese Minnesota women ages 24 to 44 were divided evenly into two groups. One group participated in a two-year weight-training program and the other was simply given a brochure recommending exercise of 30 minutes to an hour most days of the week. Both groups were told not to change their diets in a way that might lead to weight changes.

Women who did the weight-training for two years had only a 7 percent increase in intra-abdominal fat, compared to a 21 percent increase in the group given exercise advice. The strength-training group also decreased body fat percentage by almost 4 percent, while the group just given advice remained the same. "I think we need to provide people with multiple possibilities, multiple roads to the same end. If this is what you're willing to do, I'll tell you what you can get out of it," said the lead author of the study, Kathryn Schmitz, an epidemiologist at the school of medicine at the University of Pennsylvania.

Researchers reported only marginal effects from the training on total fat mass and the fat you can pinch under the skin. Using both free weights and machines, the women in the strength-training group worked out for about an hour and were encouraged to gradually increase the weights they lifted. "This is not a program you could do in your home, unless you can afford to have a full gym in your basement," Schmitz said. The women, who completed 70 percent of the advised exercise throughout the study, were in supervised strengthening classes for 16 weeks. Schmitz said the focus was on chest, back, shoulders, biceps, triceps, lower back, buttocks and thighs. She noted that adding muscle mass can help overweight women move faster so they burn more calories.

Dr. Rita F. Redberg, a cardiologist at the University of California San Francisco, pointed out that since muscle burns more calories than fat, increasing muscle mass means losing more calories. "Certainly, any kind of exercise is better than not doing anything," Redberg said. But for "maximal benefit, cardio with weight training will get a lot more bang for your buck." "I think exercise is the fountain of youth," she said. "If it was a pill, everyone would be taking it."

Finding The “Right” Diet For You by Neil Habgood

What constitutes a “right diet?” The only correct, accurate answer is that “the right diet” is the one that meets the genetically-based requirements for nutrition of each individual. That’s why there never has been and there never will be one diet that is right for everyone.

This formula also applies to sports nutrition, both in terms of peak performance and building muscle. Eat too much protein, and the excess amino acids will be stored as fat. Eat too little protein relative to training, and your body will begin catabolism of its own muscle tissue for amino acids. How much is the right amount of protein? As described above, it is an individual matter, based on genetic requirements.

If one has an Eskimo-like metabolism, they need high fat and high protein and very little carbohydrate in order to stay lean, mean and healthy. Too many carbs will undermine energy production, reduce reaction time, speed, agility, quickness, focus and concentration as well as increase the ration of fat to muscle, thus leaving your client without the hypertrophy response he is looking for!

On the other hand, if one has a metabolism more like the nearly vegetarian Quetchus in South America, then a low carb diet will produce the same adverse conditions in these metabolic types that a high carb diet produces in the Eskimo-like metabolism.
The answer to eating more food in the proper macronutrient ratio in a diet lies within your genes. Eat the wrong ratio for your metabolism, and the body will build fat and/or tear down muscle. Eat the right macronutrient ratio, and the body will build muscle AS LONG AS training is done properly. Training increases CALORIC requirements (amount of food and frequency of eating). But the macronutrient ratio and proportion size is determined by your metabolic type. This is the determinant of how much meat your client can handle in one day!

If your client has taken a metabolic typing questionnaire and does not feel this is enough information or finds he is still struggling to put on lean muscle mass, you may want to suggest he take the Advanced Metabolic Typing questionnaire. The is a good starting point for anyone who want to feel better and change his or her body shape. However, it is only the kindergarten version of the advanced program. The advanced program goes into much more detail including a SPECIFIC food list and menu plan, supplement recommendations and exact macronutrient ratios. This test is administered through any Metabolic Typing Advisor who has been trained and certified by Health excel. If you are interested in locating an advisor near you, visit www.mt-advisors.info and search their worldwide database of advisors.

If you are not able to locate a certified advisor close to you or if you prefer to receive the results via email and phone correspondence, you can contact me or any certified MT advisor for specific instructions on how to get started. It is a very simple process and is very convenient, no matter where you are in the world! It’s also great for people who are too busy to meet in person.

Nutrition Tips For The Active Individual by Leah Satanoff

If you exercise on a regular basis or are now training for an athletic event the type, composition, amount and timing of your meals and snacks can make a difference in your overall physical performance and health.

MyPyramid is the new food guide pyramid. It is a useful tool that can help you determine the right amount of nutrients your active body needs.


Some key points of MyPyramid include: (serving sizes are based on a 2000 kcal diet)

· Make half of your grains, whole grains = 6 oz
· Vary your vegetables to get variety of vitamins and minerals = 2 ½ cups
· Choose a variety of fruits = 2 cups
· Eat calcium rich foods, low-fat foods = 3 cups
· Choose lean cuts of meats and poultry = 5 ½ ounces

*Not included in MyPyramid, but extremely important for those who are physically active is water, or fluids. Keeping hydrated before, during and after exercise will help to prevent dehydration.*

What should I eat before I exercise or participate in a big event?

Many think you need one big meal the day of, or before your event. It is impossible to make up for skimping on meals and snacks during the week by eating one super meal, but how you eat all the time is the most important way you can prepare your body nutritionally to perform at its peak.

As a general rule, your ongoing eating patterns should be high in complex carbohydrates (as opposed to simple, sugary carbohydrates), and moderate in both protein and fat. Most individuals will benefit from a breakdown of 45-65% carbohydrate, 10-35% protein and 20-35% fat.

When you first begin to exercise, your body uses either circulating glucose (blood sugar) or muscle glycogen (stored glucose) as its first source of energy; if you haven't eaten in a long time, your glucose or blood sugar levels are likely to be low. If you are exercising or competing in an event that is early in the morning, then you will need to depend heavily on the last meal you ate the evening before as your "pre-game" meal. Try to eat foods that are rich in complex carbohydrate, moderate protein and fat. However, if your event or exercise regimen is longer than 60 minutes, incorporating a light/ high carbohydrate snack right after you wake up will help to prevent early fatigue or loss of concentration.

Typically your energy will remain highest during an event or exercise routine if you have eaten a light meal or snack about 2 or 3 hours prior to exercising. This allows your body to have some available energy in the form of circulating glucose, without having too much food in the stomach to slow you down or feel uncomfortable. This small meal or snack should be mostly carbohydrate, moderate amount of protein to help keep you full longer, and should be very low in fat. A high fat meal will prolong digestion and may leave you feeling uncomfortable.

If you would like more nutrition guidance or interested in personalized lifestyle changes, please contact Leah Satanoff at 215-432-8124 or Leah.Satanoff@PhillyFit4Life.com

Morning Metabolism

Retaining the patterns that served our hunter-gatherer ancestors so well in the Stone Age, your metabolism maintains a nearly steady supply of energy whether food is on board or not. It’s a good thing since your brain can’t store any energy on its own, depending instead on a constant infusion of glucose (sugar) from the bloodstream.

After a meal, food is digested in your stomach and intestines; carbohydrates, proteins, and fats are broken down into smaller fragments that are absorbed into your bloodstream. As your blood sugar level rises, your pancreas secretes insulin, the hormone that allows glucose to enter cells, where it powers the body’s metabolism. Glucose that’s not needed on the spot is converted into glycogen, which is stored in the liver and muscles to meet future energy needs. But the body can store only a small amount of glycogen; most of your energy reserves are in the fatty acids that are socked away in your body’s fat deposits. In contrast to the treatment of other nutrients, your body does not store excess protein; it converts it into fat.

When it’s not getting new supplies of food, your metabolism goes into reverse, thanks to hormones such as glucagons, adrenaline, and cortisol. Your liver converts glycogen back into glucose and produces additional glucose to keep your blood levels nearly steady. If you need even more energy, your body releases fatty acids that can be burned for energy. But since all your proteins are serving important functions, they stay put during short periods of energy deprivation.

In times of real famine, however, the body cannibalizes itself, burning protein for energy it can’t get any other way. A lapse of 10 or 12 hours between dinner and breakfast is hardly a famine, but it’s enough to put your metabolism into a fasting, energy-mobilizing mode. Your first meal of the day will help flip the switch back to energy storage, so it’s important to do it right.

The Glycemic Index Breakdown of Carbohydrate Breakdown Speed by Bobby Buoncristiano

The glycemic index has been seldom mentioned prior to the recently released Nutrisystem commercial featuring Dan Marino and a number of other professional athletes that claim to have lost weight using Nutrisystem’s meal plan that features the use of the glycemic index as its foundation. The truth is that the glycemic index is real and does work, so it is not a gimmick. The only problem is that Nutrisystem is expensive, and most have no idea what the glycemic index is. Luckily we can still utilize this method without paying Nutrisystem $70 per week for microwave ready meals.

The glycemic index measures how a single carbohydrate raises your blood glucose level, and are classified according to their speed of digestion. The goal is to release blood sugar slowly into the bloodstream, which helps regulate the hormone insulin. This gives you a steady feed of energy that lasts longer, and satisfies the body with nutrients and energy for a longer period of time.

Carbohydrates that elicit a slow and steady digestion are given a low glycemic-index number, and are recommended. These slow digesting carbohydrates are nutrient-dense and take much more work to break down. The hard work the body undergoes to break down these carbs also raises your metabolism in the process. A sweet potato would have a low number because it is nutrient dense and hard to break down. Natural foods predominately have the lowest numbers. They tend to be high in fiber and improve cardiovascular health as well.

High glycemic-index carbohydrates quickly dissolve into the bloodstream will elevate the blood sugar level at a very high rate, causing a momentary shot of energy that is followed by a severe drop in energy leaving the feeling of sluggishness. These quick dissolving carbohydrates are given a high glycemic-index number. They are rapidly released into the system and unable to be used, so they are instead stored as fat.

Candy is a primary example due to its processed nature and high concentrations of High-Fructose Corn Syrup. A surprising member of the high-glycemic index family which can be dangerous is fruit juice. In general, they are thought to provide the same nutritional value as real fruit, but this thought is incorrect. Some juice actually has enough sugar added to it that it surpasses the sugar content in soda. Juice may also cause “sugar shock”, which can contribute to the development of diabetes. It is important to read fruit juice nutrition labels carefully for content and serving sizes. Also, try mixing juice with water to keep sugar intake low.

The rapid release of carbohydrates into your system is not recommended on a regular basis, but it can be very beneficial at certain times; such as during/after strenuous exercise. High-glycemic sugars can reduced the breakdown of muscle that results when the hormone cortical is released into the body from the stress of exercise. The sugars raise blood insulin levels, which keeps the body anabolic, not catabolic. The carbohydrate to protein ratio for post-workout is 4:1 carbs to protein.

A great and inexpensive choice for a post-workout drink that meets these requirements is chocolate milk. Scientists researched the recovery benefits of carbohydrate drinks for athletes including endurox and gatorade, but chocolate milk was the most beneficial. The study was published in the International Journal of Sport Nutrition and Exercise Metabolism.

There are also carbohydrates that fall into the moderate range, not to mention the possibility of creating moderate digestion speed through the combination of high and low numbered carbs. This is referred to as a glycemic response, or the glycemic load. Lessen your load by having it consist of mainly low numbered carbs.

-Use the provided index examples as a reference guide when making decisions. Once you get the hang of the glycemic index it can be extremely beneficial to you. This list is not exhaustive, but it provides a good outline of the major players to look out for.

Glycemic Index of Commonly Consumed Carbohydrates

A) Low-Glycemic Carbohydrates

Apples
Oranges
Oatmeal
Black Beans
Peas
Sweet Potatoes

B) High-Glycemic Carbohydrates

Bagels
Doughnuts
Pretzels
Chips
Ice Cream

C) Medium-Glycemic Carbohydrates

Bananas
Muffins
Pizza
Corn
Oatmeal Cookies

Philly Fit-4-Life's Grocery List by Bobby Buoncristiano

The following is a guide to help you find the best food’s at the grocery store, and is highly recommended to ensure health and optimal fuel for your lifestyle. The list gives you the top choices from each macro-nutrient group.

These choices are the most nutrient dense and beneficial calories you can take in. The substantial nature of these healthy and dense food’s will provide the body with the essential tool’s it needs to work at it’s full potential. When you practice a nutritional sound diet and combine it with regular exercise the results are much greater.

A) Meat, Poultry, and Seafood

Chicken- skinless and white meat.
Ground Beef- 97% fat-free.
Red Meat and Pork- lean cuts.
Fish- preferably Salmon, but all kinds are great.
Turkey- white meat.
Tuna- packed in water
Deli- lean and reduced fat(turkey, chicken, roast beef, ham)
Rotisserie Chicken- skinless, drained, and patted down to remove excess grease.

B)Dairy Products (avoid whole milk products)

Cheese(reduced fat)- eat in moderation. Soft cheese, which needs to be refrigerated has a lower fat content than hard cheese, which can maintain consistency when not kept cold(saturated fats are solid at room temperature).
Cottage Cheese- fat-free or reduced fat(warning: fat-free is tasteless, but is recommended if you intend to mix it with another product).
Milk(reduced fat)- 1% or fat-free.
Yogurt- low-fat and low-sugar(avoid yogurt’s just low in fat, they are generally high in sugar).
Ice Cream- low-fat and low-sugar.
Soy Yogurt or Ice Cream.

C)Breads and Cereals

100 Whole Wheat Bread and Products- avoid labels that just say Wheat, and check the fiber content.
Pumpernickel and Sourdough Bread and Products- both have a low glycemic index number.
Kashi Products- contain quality products high in fiber. Products include oatmeal and waffles.
Cereal- bran and natural are the best options. Look for no frills brands.

D)Produce

Apples
Apricots
Grapefruit
Red Grapes
Blueberries
Bananas
Strawberries
Pears
Oranges
Kiwifruit
Broccoli
Cauliflower
Carrots
Cucumber
Edamame
Tomatoes
Sweet Potatoes
Tofu
Spinach
Romaine Lettuce
Beans- green, black, kidney, navy, pinto.

E)Snacks

Almonds
Peanuts
Natural Peanut Butter
Sunflower Seeds
Protein Bars(meal-replacement bars)- the content of these bars should contain between 15 and 30 grams of protein, 8 and 20 grams of carbohydrates, and a few grams of fat. Also, these bars vary greatly in taste and texture, so it is recommended that you find which is best suited for you before purchasing in bulk.
Protein Shakes

F)Condiments and Oils

Mustard
Low-Fat Salad Dressing- Use in moderation, a salad drenched in dressing is no longer a light meal.
Vinegar- balsamic or red wine
Olive Oil
Canola Oil
Enova Oil

G)Beverages

Water
Sports Drinks(for exercise)
Coffee
Tea- green, white, and black.
Red Wine
Juices- 100% juice with no sugar added
Crystal Light

H)Vitamins and Supplements

Multi-Vitamin- preferably from GNC(Mega-Men/Women’s Ultra-Mega).
Antioxidant Complex
Fish Oil/Omega 3 Capsules
Flaxseed Oil
Vitamin C- 500mg
Vitamin E- 400 IU
Calcium(for women).
Whey Protein

*Bonus Tips for Added Shopping Efficiency*

Clean Out Your House- before you stock up on nutritious and health food, take inventory of your existing food. Most likely the current selection is not up to par, and it should be eliminated immediately. It’s important to surround ourselves with the proper choices, and eliminate any temptation to eat bad, especially in the house. This is the one place you have full control over, so let’s make it a place free from the temptation to cheat ourselves.

Make a List- before we shop we should know what we want. This will save us time and energy in the grocery store, as well as decrease the level of temptation that goes along with wandering the store aimlessly staring at countless unhealthy temptations.

Never Shop Hungry- eat first then shop, hunger pangs generate bad decisions. Hunger is a basic functional need that we must satisfy. The emotions that come when hunger strike can lead us astray, so let’s avoid the possibility by satisfying hunger before we arrive at the grocery store full of food.

Know the Basics- read and understand the nutrition basic’s worksheet that has been provided. By educating yourself you give yourself the ability to choose wisely. Although the grocery list provides a long list of options, there are still others out there. If we are able to decipher the contents of a product we will know whether it is recommended or not. This will also alleviate the stress of choosing properly, and increase our motivation to eat well by once you understand the benefits.

Making a Meal That Works: Portions and Serving Sizes That Fit by Bobby Buoncristiano

When putting a meal together there are a few things to take into consideration.
-First, do we have each of the three macro-nutrients present and accounted for?
-Second, are they the correct size?

A) Serving Sizes:

Vegetables- 1 cup of raw vegetables, ½ cup cooked vegetables, ¾ cup vegetable juice, ½ cup of cooked dry beans.
Fruits- 1 piece of medium fruit(pears, oranges), ½ cup of canned of chopped fruit, ¾ cup of fruit juice.
Breads and Cereals- 1 slice of bread, 1/2 cup of cereal, ½ cup of cooked rice or pasta.
Protein- 4 ounces of meat, a handful of nuts, 2 tablespoons of natural peanut butter.
Fats- 1 tablespoon of olive oil, canola oil, or flaxseed oil.
Dairy- 1 cup of milk, 1 cup of cottage cheese, 1 ounce or 1 slice of cheese.

B) Meal Portions:

Breakfast
Carbohydrates- choose two.
Protein- choose one or two.
Fat- choose one.
Vegetables- choose as many as you want.
Example- 1/2 cup of oatmeal, 2 egg omelet with spinach and low-fat cheese.

Lunch or Dinner
Protein- choose one or two.
Carbohydrates- choose one or two.
Vegetables- choose as many as you want.
Beans and Legumes- choose one.
Low-Glycemic Fruits- choose one or two.
Fats- choose 1
Example- 6 ounces of grilled chicken, ½ cup of black beans, ½ cup of whole wheat pasta, 1 cup of spinach with 1 tablespoon of olive oil.

Snacks
Protein- choose one.
Carbohydrates- choose one.
Fats- choose one.
Low-Glycemic Fruits- choose one.
Examples(each is one snack)- Protein Bar/MRP(2:1 carbs to protein), Protein Shake with a teaspoon of flaxseed oil and blueberries(bedtime), Fruit with Peanut Butter, Low-Fat Yogurt with No Sugar Added and Almonds, Beef Jerky.

Did You Say 6 Meals a Day? by Bobby Buoncristiano

“How am I supposed to eat 6 meals a day? I am never going to be able to eat that much, or afford it, and I don‘t have time for that anyway!” This is the common knee-jerk reaction I get when I begin to lay out a diet plan for someone. I know 6 meals may seem like a lot, but if done correctly, it is the same caloric intake as 3 large meals, which tend to slow us down and decrease our activity level.

What are the benefits of 6 meals? This system cuts the portion sizes down, and doubles their frequency. The scientific logic behind the 6 meal plan states that maintaining consistent blood-sugar levels will keep your body at maximum fat burning capacity throughout the day.

Calorie Intake Equation: The following mathematical equation is how to figure out how many calories are needed each day. Daily calorie intake is based on sex, weight, and daily activity level. This two part equation must be completed in correct order, and then combined for the final answer.

1) Basil Metabolic Rate or B.M.R.- this number is found by multiplying your weight by 10 if you are a woman, and by 11 if you are a man.

EXAMPLE: Male- 185lbs. X 11= 2,035, Woman- 135lbs. X 10= 1,350.

2) Lifestyle Percentage or L%- this is the second part of the equation that measures the amount of activity level of an individual. The chart measures daily activity levels from 20% through 50%, and is categorized as follows:

20% Sedentary- no daily activity at all.
30% Slightly active- inconsistent and infrequent daily activity.
40% Moderately active- consistent daily activity during certain times of the day, but not at all times.
50% Very active- consistent, high levels of activity throughout the day.

After you decide which category best describes your daily activity level the second part of the equation can be set up. The lifestyle percentage chosen is multiplied by the B.M.R. calculated in the first step of the equation to give us our second number.

EXAMPLE: Sedentary- 2,035 X .20= 407, Moderately active- 2,035 X .40= 814

Final Step- Simply take our B.M.R. from step one, and add it to the Lifestyle % number from step two. This number is your recommended calorie intake each day.

EXAMPLE: Male, 185lbs with Moderate activity levels- (B.M.R.) 2,035 + (L%) 814= 2,849(daily intake).

Meal Timing: In order to fit 6 meals into your day there has to be a timing system. The time in between each meal should be 3 hours. This structure should be followed precisely throughout the day.

Planning: This allows you to map out your meals throughout day. Setting a schedule to be followed daily ensures a solid and simple way to avoid confusion.

DIFFERENT WAYS TO UTILIZE PLANNING:

1) Timetable- right after your first meal of the day a schedule of your remaining meals should be written. This creates an obligation, and provides a structured basis to follow. Knowing when your next meal is scheduled is very important for staying on task.

2) Menu- allow yourself to map out the meals that you will be having throughout the day. This allows you to be fully stocked with the foods that you may need to bring with you. In some work environments it is tough to find the proper foods needed to maintain your diet, but these set backs can be avoided by planning your meals and packing your food ahead of time.

EXAMPLE:
Meal 1- 8AM, Breakfast(Egg Whites, Half Cup of Oatmeal, Orange, and Coffee)
Meal 2- 11AM, Snack(Protein Bar)
Meal 3- 2PM, Lunch(Turkey Sandwich on Whole Wheat, Soy Crisps)
Meal 4- 5PM, Snack(Protein Shake)
Meal 5- 8PM, Dinner(Grilled Chicken, Steamed Vegetables)
Meal 6- 11PM, Snack(Cottage Cheese)

Preparation: being prepared may be the most important aspect of following a diet regimen. Taking the time to prepare yourself for the week will ensure that you have all of the necessary supplies, and it will also give you the free time that you may need for unforeseen tasks during the week.

PREP SUGGESTIONS:

1) Prepare a large amount of food such as Grilled Chicken or Steamed Vegetables in a single sitting in order to have them accessible throughout the week. This mass preparation saves the time that would be spent cooking during the week, and also makes meal selection easier when traveling or in work.

2) Give yourself a realistic look at your week ahead. This will enable you to prepare for the possible difficulties in scheduling caused by work or obligations. Knowing what lies ahead in the week allows you to prepare properly, and is a great way to stay on track.

Basic Nutrition: What Am I Eating By The Way? by Bobby Buoncristiano

The area of fitness which is the most confusing is nutrition. In general, people are clueless when it comes to what goes into their body, and even more lost when it comes to putting the proper things into it. Although nutrition may seem like an overwhelming subject, it is actually a very simple concept. After you master the basics, you will see how easy it is, and you’ll be on the fast track to diet success.

Nutrients:

A) Macronutrients (Fats, Carbohydrates, and Proteins)

Fat- this nutrient has a negative stigma, and lives up to it when consumed in excess. However, fat happens to be both essential to the body, and extremely beneficial when consumed in moderation. There are various types of fat in foods, the trick is differentiating between the positive and negative types.

DIFFERENT KINDS OF FAT:

Saturated Fat- a potentially harmful fat that is derived from animal products such as meat, poultry, lard, and whole milk. It is best to avoid this fat as much as possible. Saturated fat has been linked to such health hazards as high cholesterol and heart disease.

Trans Fat- this fat has garnered a great deal of press lately, and as of January 1, 2006 it has been listed on the nutrition facts on packages. This fat is very similar to Saturated fat, and should be avoided when possible too. Trans fat is found in Margarine and Butter.

Monounsaturated Fat- a “better” type of fat that does not have the harmful health risks that come with saturated fats, and may lower cholesterol when used in place of them. These healthier fats are found in Peanut Oil as well as Olive Oil.

Polyunsaturated Fat- these are the popular Omega-3 Fatty Acids that are found in Seafood, mainly fatty fish like Salmon. Oils are another source of Polyunsaturated fats(fish, safflower, corn, canola, sesame, flaxseed, soybean). Research hints that this fat may prevent heart disease as well as certain cancers.

Carbohydrates- this nutrient has caught a bad name as of late, and there have been countless diets constructed that call for their elimination(Atkins). These radical diets were, and are a quick fat loss fix to the rapidly growing problem of obesity in the United States. Carbs happen to be the bodies preferred energy source, and ward off ketosis, which is a state of weakness, nausea, and dehydration. Eliminating carbs from your diet is not the answer, but being able to identify which Carbohydrate types are beneficial, and which are not will greatly improve your diet‘s results.

DIFFERENT KINDS OF CARBOHYDRATES:

Complex Carbohydrates(Starches)- these are the beneficial carbs that will provide energy and are packed with vitamins and minerals, while being low in fat and high in fiber. The best sources for these carbs are Whole Grains, Vegetables, and Legumes(beans, peas).

Simple Carbohydrates(Sugars)- these types of carbs offer no benefit to the body because they contain nothing more than calories with the exception of Fruit. Simple carbs usually contain no real vitamins or minerals, rendering them useless. These carbs are also processed at an extremely fast rate, which leaves the body no choice but to store them as fat. Common sources of Simple carbs are Fruits, Honey, Sugar, Corn Syrup, and Molasses. A name for a sugar that is particularly bad is High-Fructose Corn Syrup, arguably the worst carb out there.

Protein- an essential part of any diet that promotes health and well-being, while maintaining an active lifestyle. There are 20 total Amino Acids, 9 being essential, and they must be obtained from food. Protein supplies these essential Amino Acids, which are the driving force behind the repairing, rebuilding, and maintenance of your muscle tissue. Proteins are also a major percentage of all body tissues, which dictate hormone and enzyme production. Daily protein consumption should vary anywhere from 0.6 to 0.8 grams per pound of body weight.

DIFFERENT KINDS OF PROTEIN:

Whey Protein- this is a manufactured protein that is used in protein supplements, and has maximum absorption into the body.

Egg Protein- most abundantly found in the whites of the egg, this has a high absorption rate as well.

Animal Protein- any protein that comes from animal meat such as poultry and meat.
Dairy Protein- the protein in milk, cottage cheese, and yogurt. This type of protein has a slow digestion process and is beneficial in warding of the catabolic effects of fasting, especially during sleep.

B) Micronutrients (Vitamins, Minerals, and Water)

Vitamins- complex chemical substances that form a close partnership with protein produced enzymes to help regulate the bodys processes.

VITAMIN GROUPS:

Water-Soluble- these vitamins dissolve in water, and include Vitamins C and B. Excess of these vitamins are excreted through urine, sometimes causing a bright, unnatural color.

Fat-Soluble- fat is needed in order to dissolve these vitamins, so they are able to be stored by the body. Examples of Fat-Soluble vitamins are A, D, E, and K.

Minerals- serve a similar function as Vitamins do by working in partnership with other nutrients, such as enzymes in order to regulate all bodily processes, and are parts of many cells such as bones, teeth, and nails.

Water- the liquid that is responsible for approximately 55-75% of your body weight, and aids in a plethora of other bodily functions as well. Water regulates your body’s processes of carrying nutrients and chemicals to your cells, as well as carrying waste out of your body. Water also lubricates your joints, and helps prevent dehydration, which can cause sugar cravings, fatigue(hurting a workout), and faulty body temperature regulation, or overheating. It is recommended that you drink 8, 8 ounce glasses of water a day for a total of 64 ounces, which is close to a gallon.

Posture: 5 Kinetic Checkpoints by Bobby Buoncristiano

Finding proper posture is pretty easy when you break it down and become aware of it. The focal point of posture is the spine and keeping it in its natural alignment. This can be achieved by properly positioning the 5 kinetic checkpoints listed below.

1) Head- keep it up and in cervical position(squeeze the lemon). Find the area of zero tension, and keep your chin level with the floor.
2) Shoulders- relaxed and level. The shoulder blades should be drawn back and down(it may feel like a slight exaggeration in chest position).
3) Hips(Pelvis)- level, and tuck your tailbone in to support the spine. The lower back has a lot of weight on it, so the support of the tailbone helps.
4) Knees- always slightly bent, like shock absorbers- never locked. Shoulder width apart too, this creates balance.
5) Feet- keep them straight and evenly balanced with weight, people tend to push weight to one side or the other creating added tension on one side of the body.

By becoming aware of our posture we will apply the least amount of tension on the spine. The challenge is to have the presence of mind to monitor posture at all times, inside and outside of the gym. If you work at a desk try not to slouch in your seat, keep your feet flat on the floor, and your computer should be at eye level, not below. Keeping the spine supported will avoid injury/distortion, and add to posture.

Chocolate Milk: The New Sports Drink? Study Shows Chocolate Milk May Help Athletic Performance by Richard Sine WebMD Medical News

Feb. 24, 2006 -- During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe -- he preferred to drink Carnation Instant Breakfast between races.
Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good -- or better -- than sports drinks like Gatorade at helping athletes recover from strenuous exercise.

The study, published in the International Journal of Sport Nutrition and Exercise Metabolism, was small in scale; it was partially funded by the dairy industry. But dietitians say the study should help to counter the notion that high-tech, expensive supplements are better than whole foods when it comes to athletic performance. They also note that milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can't match.

"[Milk] is a sports drink 'plus,'" Keith Ayoob, EdD, a registered dietitian and associate professor of pediatrics at the Albert Einstein College of Medicine, tells WebMD. "It will supply you with things you need whether or not you're working out."

The study builds on findings that intense endurance exercise reduces the muscles' supply of stored glucose, or glycogen, a key source of fuel for exercise. To maximize glycogen replacement, the American College of Sports Medicine and the American Dietetic Association recommend taking in a serving of carbohydrates within 30 minutes after a long and vigorous workout.

Milk vs. Sports Drinks
Common sports drinks such as Gatorade supply those carbs, as well as fluids and electrolytes lost through sweat. However, more recent research suggests that adding protein to the mix may further hasten recovery. Hence the new wave of drinks such as Endurox R4 that include protein as well as higher doses of carbs.

In the study, nine male cyclists rode until their muscles were depleted of energy, then rested four hours and biked again until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade, or Endurox R4. During a second round of exercise, the cyclists who drank the chocolate milk were able to bike about 50% longer than those who drank Endurox, and about as long as those who drank the Gatorade.

The findings suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles, researcher Joel M. Stager, PhD, Indiana University kinesiology professor, tells WebMD.

But the most puzzling result of the study, experts say, was why Endurox -- which has the same carb-to-protein ratio as the chocolate milk -- fared so poorly. Researcher Jeanne D. Johnston, MA, tells WebMD it may have to do with the different composition of the sugars in the milk. Another theory is that the sugars in the milk may be better absorbed in the gut than those in the Endurox.

Edward F. Coyle, PhD, a researcher on exercise and hydration at the University of Texas, tells WebMD the trial would have been stronger if the researchers had also tested the effect of flavored water or another dummy (placebo) drink.

The study was partly funded by the Dairy and Nutrition Council, an industry group. Coyle says that the study's reliance on industry funding is not unusual in the world of sports research, as federal funding for such research is hard to come by.

While rapid nutrient replacement may not be important for casual exercisers, it can make a big difference in performance for competitive athletes who work out vigorously once or twice a day, says Roberta Anding, a sports dietitian and spokeswoman for the American Dietetic Association.

Anding has long recommended chocolate milk for young athletes who come to her practice at Texas Children's Hospital in Houston. For children and teenagers from lower-income families, it doesn't make sense to spend serious money on sports drinks when they can get milk as part of a subsidized lunch program, she tells WebMD. The only advantage of sports drinks, she notes, is that they never spoil.

Ayoob estimates that more than two-thirds of teenagers should be drinking more milk anyway because they don't get enough calcium in their diets. He also recommends milk for its vitamin D and potassium content. "For me, this is a no-brainer," he says.