Cardio

Let's talk about some of the benefits of Cardio.  We all know it is important but how important is it and what should I be doing to reap some of those benefits.  I like to follow the FITTE principle when it comes to cardio and make sure I cover every letter because each one is important when trying to design your cardio workout.  F=Frequency, we should be doing cardio at least 3 times a week but it also depends on what your goal is.  I=Intensity, if you walk, jog, run, bike or do other aerobic exercises the goal in this case is to get your heart rate up.  You should be getting up in the range of 70 to 80% of your Heart Rate Max.  If you don't even think about that when you do cardio than come and talk to me and I can tell you more about that. T=Time, we should be doing cardio for at least 30 minutes.  T=Type, there are many forms of cardio like I just mentioned.  They are all great forms of cardio but just remember to switch it up so your body doesn't adapt to that form of cardio.  E= Enjoyment, make cardio fun because if it's fun than you will do it.  Some quick benefits of cardio would be

1.  Lowers Cholesterol
2.  Lowers Blood Pressure
3.  Increases Circulation
4.  Increases Blood Flow
5.  Strengthens Heart
6.  Burns Calories

Anyone else want to add to the list?  There are plenty of other benefits so lets keep up the cardio ; )

Great Deal!!!

Hey, if you have been waiting for the opportunity to train with me here is your chance : )  Now at Gold's Gym you spend $10 dollars and get a $100 dollar Gift Certificate that you can put towards Personal Training with me.  It can only be used by 1st time clients so don't wait because this is only going for a limited amount of time because we only have so many Gift Cards, so hurry in.  You can either use that Gift Certificate for a membership or for Training.  Let me know if you have questions.

Gold's Gym Cookbook

The Trainers at Gold's Gym are going to be putting together a Healthy Recipe Gold's Gym Cookbook.  If you would like to send me a recipe that you have it would be greatly appreciated.  Make sure your name is on it and give us as much info about the recipe as you can (total calories, ratios between carbs, fats, and protein).  If you don't know any of that don't worry I will figure it out for you.  Can't wait to see what you send me : )

Pumpkin

Here is an article I read about the Pumpkin that I thought was interesting.

The pumpkin might be supernatural, seeing is believing

Posted October 7, 2012 by rawfoodhealth in The Raw Science
In folklore and fiction, the delicious pumpkin is often connected to the supernatural in some way. A widespread motif has witches turning people into pumpkins, or pumpkins into carriages. While most people use pumpkins to make Halloween decorations or prepare the traditional Thanksgiving pumpkin pie, few realize that the fleshy fruit is filled to the brim with disease-fighting nutrients. Pumpkin is a very versatile food item, and it can be prepared in multitude of ways, and it can safely be consumed raw. Almost all parts of the pumpkin are edible, including the seeds, the shell, the leaves and even its flowers.

High carotenoid content

The bright orange color of pumpkins is a direct result of their high alpha and beta carotene content. Beta carotene is a precursor of vitamin A, a crucial substance that is needed by the retina of the eye to form a special light-absorbing molecule called retinal. This molecule is required for proper low light and colored vision.
Pumpkin is also rich in lutein, a carotenoid that can only be synthesized by plants. It has been established that lutein is vital to human vision. Recent scientific hypotheses state that lutein acts as an antioxidant that protects the eyes from oxidative stress, while facilitating blue light absorption. It also plays an important role in a phenomenon known as “Haidinger’s brush”, which refers to the human eye’s ability to detect polarized light.
Alpha and beta carotene fight the damaging effects of free radicals, and can help prevent premature aging, heart conditions and nerve damage. Pumpkin is rich in cholesterol-lowering fiber, as well as vitamin E, for healthier skin, and vitamin C, for better immunity. But the physical health benefits of pumpkin consumption are not the only good news. A 2010 study established that the scent of pumpkin is an aphrodisiac, while the high zinc content of pumpkin seeds can help elevate testosterone levels in men.

Pumpkin works well with anything!

Pumpkin is an important part of the autumn harvest and a staple in traditional American cuisine. The easiest way to use it is to mash it and add it to soups, sauces, pies, beverages, specialties and deserts. Home-made pumpkin puree takes about 20 minutes to make and unlike the canned variety, it is 100% raw, fresh and bursting with vitamins. To prepare raw pumpkin puree, you will only need a medium sized pumpkin and an apple. Simply cut the pumpkin in half, scoop out the seeds, core the apple, cut both fruits into small pieces and blend them until you obtain a smooth puree! 
What’s more is that there are only about 80 calories in a cup of pumpkin puree, making it one of the healthiest treats you can make at home. Being a natural diuretic, pumpkin can help flush out toxins from the body, stimulate the kidneys and even help fight infections caused by parasites. One study coming from China revealed that regular pumpkin consumption can help repair damaged pancreatic cells and boost insulin levels for people suffering from diabetes. With such a wide range of benefits, pumpkin truly is one of the most underrated superfoods out there.

Rx Oils

EFA's play a critical role in working and maintaining a healthy body.  What are EFA's?  It stands for Essential Fatty Acids.  Why are they essential?  Because the body has to have them in order to survive but your body can't synthesize them from any other substance, so a direct source is required.  So what do EFA's do for you?

1. Increase energy, Performance, and Stamina
2. Strengthens bones
3. Promotes Healthy Immune System Function
4. Aids in Weight Loss
5. Helps Maintain a Healthy Heart
6. Speeds the Healing Process
7. Enhances Brain Function
8. Produces Healthy Hair, Soft Skin, and Strong Nails

Ask me about our Rx oils supplement that includes your omega 3, 6 and 9 fatty acids.  So you can start seeing some of the benefits of EFA's.

Guess the amount of calories

Any guesses as to how many calories is in one Texas Roadhouse Roll, and how many calories would it be if you added 1 and 1/2 tablespoons cinnamon butter to it?  What do you think?

Excited

November is going to be an exciting month.  I will be teaching a Rip 60 class at 5:30am on Monday, Wednesday and Friday.  I will also be teaching a youth soccer team from club Infinity on Tuesday's and Thursdays at the Freemotion facility in town.  I love what I do and I'm looking forward to teaching these kids and getting them better prepared for their soccer season.