Friday, May 21, 2010

Body Weight Training gets results

Friday, May 21, 2010
click for the large picture
Click for large images

Body Weight Training Works

After completing Insanity, I wanted to continue body weight training as well as incorporate it into my PT clients and group- ex training.

starBody Weight Training is simply utilizing your own body weight as

A few benefits of Body Weight Training (BWT) are:

  • Fast results: Full body moves vs. single muscle work garners excellent results in less time.

  • Core centric: Executing full body moves properly, engages the core.

  • Inexpensive: No equipment is required.

  • It can be done anywhere and in small spaces like hotel rooms.

  • Weight bearing exercises build bone density.

  • You never outgrow your equipment.. You can always change positions to increase challenge.

The above pictures were taken 10 months apart. I thought my back looked pretty good from doing Turbo Kick and one round of P90X.
Since the first pictures were taken, my training has been 80 % body weight driven and included High Intensity Interval training, push ups, pull ups and moves that incorporate cardio and BWT, like Burpees etc.
I'm much happier with the results from my new routine.

We've also incorporated into our training the TRX Suspension Trainer which takes BWT to the next level.

If you are interested in learning more about BWT stay tuned!

Using the TRX Suspension Trainer for chest/back BWT.
For more videos check out our
YouTube Channel!


Saturday, May 1, 2010

Say no to dairy-part 2

Saturday, May 1, 2010

Ok.. so you've watched Dr. Mark Hyman talk about the dangers of dairy but you still want to know more. In part two of this series, we'll discuss a few key points and how to make living without dairy part of your lifestyle.

The ongoing Dairy Disaster:
According to Harvey and Marilyn Diamond, acclaimed authors of best selling Fit for Life ll ,
DAIRY PRODUCTS ARE DISEASE PRODUCING. They are harmful, and cause suffering.
Dieticians, nutritionists and physicians alike will tell you to drink milk even though diary products have been linked to a host of problems including.**

Acne,anemia,anxeity,ADD,Attention Deficit Hyperactivity Disorder,Fibromyalgia,headaches,heartburn,indigestion,Ibs,joint pain,Osteoporsis,allergies,earinfection,colic,breast cancer,prostate cancer,Chron's, Ovarian Cancer***

Consumers do not spend our free time flipping through medical journal so it makes sense that the medical community would want to go to bat for us. I was at my annual check up and a young resident came in to ask me questions about my health. I told him I was trying to give up dairy and he asked me how I could get my calcium if I didn't drink milk. You can Google 'non-dairy' forms of calcium and get a list of plant- based foods that contain calcium. If I know that.. why didn't he? Medical school....????

Non-dairy sources of Calcium
Food Source:
Green leafy vegetables such as kale, collard and turnip greens, bok choy, broccoli, tofu, beans, chick peas, sunflower and sesame seeds, brazil nuts, almonds, flax seeds, dried figs, dried fruits, blackstrap molasses.

starWait a minute,I can't put those things on my cereal. What can I drink instead? star
There are some great 'milk alternatives' I use Hemp milk, unsweetened soy but my favorite is Almond milk. You can cook with these also. Rice dream is another option. You can get these at most grocery stores.




Milk is NOT a reliable source for minerals. You get much higher levels of manganese, chromium, selenium, and magnesium from fruits and veggies. They are also higher in boron which helps lessen the loss of calcium through urine.*

Non dairy sources of minerals
Food Source: Whole grains, nuts, peanuts, cooked spinach, mushrooms, broccoli, apples.

Food Source: Seeds and nuts, whole grains, dried beans, mushrooms.

Food Source: Brewed tea, apples, cooked spinach and kale.

Food Source: Sea salt, Iodized salt, Iodine–rich sea vegetables, kelp.

Food Source: Sea vegetables, green leafy vegetables, legumes/beans, seeds and nuts, dried fruits, prune juice, watermelon, cream of wheat, spinach, whole grains, bran flakes, blackstrap molasses.

Food Source: Cooked spinach, brown rice, almonds/nuts, legumes/beans, broccoli, wheat germ/bran, whole grains, dried figs, cooked oatmeal, green leafy vegetables, bananas, peanuts.

Food Source: Whole grains and cereals, brown rice, wheat germ, cooked oatmeal, almonds, nuts, seeds, legumes, black beans, cooked kale and spinach, avocados, strawberries, pineapples.

Food Source: Beans, cereals, breads, cooked spinach, strawberries.

Food Source: Cereal grains, bread and baked goods, pinto beans, nuts, almonds, dried beans, lentils, peas, peanuts, brown rice, avocados, spinach, vegetables, yeast.

Food Source: Bananas, raisins, potatoes, baked sweet potatoes, winter squash, raw cauliflower, raw and cooked spinach, tomatoes, avocado, kiwi, dried fruits, dried apricots, melons, oranges, grapefruit, strawberries.

Food Source: yeast, whole grains and cereals, beans, wheat germs, broccoli, mushrooms, spinach.

Food Source: Whole grains, brazil nuts, kidney beans, yeast.

Food Source: Whole grains and cereals, pumpkins seeds, legumes, peas, lentils, garbanzo beans, soy products, sunflower seeds, nuts, yeast, wheat germ, maple syrup, spinach, raw collard greens, corn.

So now , how do we get "Got Broccoli" ads in magazines??? :)

*Diet for a New America, by John Robbins
***:"Two new studies Sour Milk's Image"
Thanks to Skinny B*tch





Dairy: 6 reasons you should avoid it at all costs. Part 1.


Like most of you, I grew up being told to drink milk for strong bones and teeth. As a child, we couldn't leave the table until we finished our milk. So why now is it just starting to come out that milk isn't the superfood we have been led to believe? Dr. Mark Hyman shares with us some foooood for thought on this subject.



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