Strength Train To Live Longer - North Vancouver Boot Camp

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Perform a strength training program to live longer and lower your risk of disease. Numerous studies have linked physical activity levels with less risk of developing a serious disease. A new study in the International Journal of Epidemiology found that intense physical activity such as strength training can help us live longer because it has protective effects on body.

The study was a meta-analysis of all previous studies on the connection between physical activity and mortality rates as classified by cause of death and age at death. The analysis included more than 1.3 million individuals and identified a very strong relationship between performing regular intense vigorous exercise for a duration greater than 150 minutes a week and longevity.

The study came to a clear finding on longevity, intensity, and frequency of exercise. People live longer if they train hard four or five days a week. They appear to live longest and be healthiest if they train for at least 300 minutes a week at an intense level.

The study classified physical activity in multiple ways. For example, researchers looked at death rates in relation to how much “daily living and occupational activity” people did and found a very small health benefit from activities people did in their jobs or around the house such as gardening or cleaning. The benefit of performing daily living physical activity was greatest for women, but showed no benefit for men. Scientists don’t hypothesize why women benefited from cleaning the house and gardening, but it may be due to a lack of data on men who performed this sort of physical activity.

Moderate physical activity for at least 150 minutes a week resulted in a lower mortality risk of 10 percent over not exercising at all, while intense exercise produced a 22 percent drop in death rate. When people exercised hard for the longest time (300 minutes a week) they lived the healthiest longest lives and had a 39 percent lower risk of morality than those who did not exercise.

The takeaway from this study is that more exercise at a higher intensity is better. Be aware that “intense” or “vigorous” exercise as classified by this study as greater than 6 METs (some of the studies classified it as much higher but 6 METs was the cutoff), which is not a level that most serious strength trainees or athletes would consider very intense. For best results, perform a periodized strength training program that speaks to your goals and helps your body adapt. Training more than four days a week for at least 50 minutes is a good goal to shoot for that will provide longevity benefits.

Strength training is preferred over steady-state aerobic training (very important) because it will build muscle, may strengthen bones and connective tissue, and fights inflammation that is linked to greater disease risk. Everyone should strength train (side note: I even got my mom into it :) and in only a short time she already notices she's stronger and her left hip doesn't bother her...maybe she'll be at boot camp one day ;), but performing exercise you enjoy and will continue to do is the priority. If you prefer vigorous walking, running, cycling, swimming, or some other physical activity, do that, and you’ll live longer.


Charles Poliquin is one of the most accomplished strength coaches in the world. He has designed workouts for Olympic medalists in 17 different sports, world record holders in 10 different sports, and professional athletes in the NBA, NFL, NHL, MLB, and UK Premier League. He has lectured or consulted for a variety of high-profile organizations such as the US Secret Service, Walt Disney Corporation and the World Swimming Congress. More info visit his website at http://www.charlespoliquin.com.

Reference:
Samitz, G., Egger, M., et al. Domains of Physical Activity and All-Cause Mortality: Systematic Review and Dose—Response Meta-Analysis of Cohort Studies.  International Journal of Epidemiology. 2011. 40, 1382-1390.

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Boot Camp in North Vancouver Shares a Fat Loss Cardio Tip

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Give that a try in your training program and you'll see much faster weight loss. For those in our boot camp or personal training programs, you would want to do this in between your sessions, i.e. if you are doing boot camp Monday, Wednesday and Friday or Saturday then you'd want to do this Tuesday, Thursday and Saturday or Sunday for a total of 6 workouts per week.

If you have any questions don't hesitate to let me know by emailing me or leaving a comment below.

Helping you get physically and financally fit,

Tyron

PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 28 days or your money back AND will help you get fast results like this girl in the video below who no longer has to take diabetes medication as her diabetes is gone and on top of that has so far lost 10 pounds, 3% body fat, 1-2 clothing sizes and 4 inches, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

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North Vancouver Bootcamp Discusses Muscle Building and Protein

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Below I've listed a protein powder and two meal replacements I use and that include the highest quality protein from cows that are grass-fed without pesticides or herbicies and are not given any antibiotics or hormones.

 

IsaPro Protein - available in vanilla
The highest-quality whey protein from dairy cows that are pasture-fed on small New Zealand family farms, milked according to season, and not treated with hormones or antibiotics.

Suggested Use: Add 1 scoop to water, milk or almond milk to make a protein shake/smoothie.

Available from us directly or at http://MakersBody.Isagenix.com/ca/en/isapro.dhtml

IsaLean Shakes (meal replacement) - 2 flavours include creamy vanilla and creamy chocolate – available in powder or individual packets

 Suggested Use: Mix 2 scoops in water in place of a meal.

Available from us directly or at http://MakersBody.Isagenix.com/ca/en/isaleanshake_new.dhtml

IsaLean Bars (meal replacement) - 4 flavours include chocolate peanut crunch, chocolate cream crisp, lemon passion crunch and chocolate decadence

Suggested Use: Take in place of a meal.

Available from us directly or at http://MakersBody.Isagenix.com/ca/en/isaleanbars.dhtml

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How to Get Six-Pack Abs

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The fitness industry is a crazy business, especially when it comes to abs. For example, if you want to reveal your six-pack, you generally have two product choices.

1. The too-easy-to-work method.

You know this better as "5-minute abs!" or some such hype. But if this approach were really effective, even Chris Christie would have a washboard.

2. The so-hard-it-has-to-work method.

Think 60 to 90 minutes of exercise, 6 days a week. Now if you have the time and energy for this kind of regimen, we commend you. But plenty of people are missing one or the other. And that's just reality, not a cop-out.

So we wondered: Could there be an ab-sculpting program that actually works and is doable for most people? For the answer, we turned to Mike Wunsch, C.S.C.S., and Craig Rasmussen, C.S.C.S., creators of Men's Health's newest fat-loss plan, 24-Hour Abs! The answer: "Absolutely," says Wunsch, who teams up with Rasmussen to design the workout programs at Results Fitness in Santa Clarita, California. "That's exactly how we make our living."

One important fact about Results Fitness: Even in a recession, this Southern California gym has expanded. Twice. Why? Because its trainers have developed a fat-loss formula tailored specifically for busy people. (Read: mostly everyone.) The requirements are simple: 30 to 40 minutes a day, 3 days a week. So how do these trainers do it when so many others have failed? They threw out the old guidelines. The new ones they've created are based on 21st-century science and the methods that work best with their clients. Now you can benefit, too.

Don't target your abs to lose fat

Or you might end up frustrated like this!

Back in 2002, we reported that it would take 250,000 crunches to burn a pound of fat, according to estimates from University of Virginia scientists. We're pretty sure those researchers published that statistic to make a point. But after almost a decade, the point still may not have hit home. "I'm amazed at the number of people who think that simply doing ab exercises will make their belly disappear," says Rasmussen. "That is probably the least efficient way to reveal a six-pack."

Do work every single muscle

Ok maybe not to this extreme but you get the point

"Muscle is your body's primary fat burner," says Rasmussen. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike running or cycling, also causes a significant amount of damage to your muscle fibers. And that's a good thing. "Your body has to expend energy to repair and upgrade those fibers after your workout," says Rasmussen. "And a single total-body weight-training session can boost your metabolism for up to 2 days."

So you shouldn't neglect a single inch of your body. That goes double for the legs, a body part that plenty of men either train just once a week or simply ignore. Case in point: Syracuse University researchers determined that people burned more calories the day after a lower-body resistance session than the day after they worked their upper bodies. [you're welcome The Maker's Body clients for all those leg exercises we give you...they're a reason for the pain...good pain that is :)] Why? Because your lower half houses more muscle. The upshot: "A busy guy's smartest approach is to train his entire body every other day," says Rasmussen. "That allows you to elevate your metabolism maximally all week long, even though you're working out only 3 or 4 days a week."

Don't start your workout with crunches

"You can do lots of crunches and situps and still have a weak core," says Wunsch. "We see that all the time." The reason: Classic ab moves like crunches and situps work the muscles that allow you to flex (that is, round) your lower spine. (In fact, there's new evidence out there that shows the crunch might be The Most Useless Exercise Ever.) True core exercises, on the other hand, train the muscles that prevent your spine from rounding. They also allow you to transfer force from your lower body to your upper body (in a golf swing, for example), and vice versa. Core exercises target the same muscles that crunches do, but they also include your hip and lower-back muscles. So what's a true core exercise? One that trains you to keep your spine stable and in its natural alignment. Besides the plank (more on that in a minute), scores of exercises qualify, including the side plank, mountain climber, and even the pushup.

Do start with core exercises

Stability Ball Rollout

"We test everything in our gym," says Wunsch. "And we've seen that people achieve far better results when they do core exercises at the beginning of their workout instead of at the end." The reason: By training your core when your muscles are fresh, you achieve the fastest gains in strength, says Wunsch.

That's important for the average guy, Wunsch and his colleagues have found, because the core is the limiting factor in almost every exercise. "A weak core is what keeps most men from lifting more weight in the squat and deadlift and just about everything else," says Wunsch. "If we focus on strengthening their core first, they'll ultimately be able to lift heavier weights, which allows them to work more muscle and burn more calories. We're thinking about long-term success."

Don't spend hours on your core

While 5 minutes of exercise a day isn't enough to reveal your abs, it is about the right amount of time to dedicate to targeted core training. "We've found that just 2 to 4 sets of one or two core exercises is quite effective," Rasmussen says. "Our goal is to make you stronger, not more tired." A 5-minute core routine prior to weight training has a side benefit, too. "It revs up your core muscles so they fire better as you do other exercises," Rasmussen says.

Do master the plank

Ok not that kind of plank...

this kind

Flip through any issue of Men's Health and you'll probably find some version of the plank. This exercise may appear boring and easy—after all, you look like you're simply holding a pushup position but with your weight supported on your forearms instead of your hands. "The plank is easy only if you're doing it incorrectly or don't know how to make it more challenging," says Wunsch. What's more, he adds, the plank is key because it teaches you to make your core stiff. "That's a skill you need for almost every exercise."

So how do you perfect this exercise? Start by assuming a plank position, and then have a friend place a broomstick along your back. It should touch your head, upper back, and butt; this indicates that your spine is in proper alignment. If the stick doesn't make contact at all three points, simply adjust your posture until it does. That's the position you need to hold. Now to learn all the secrets to the perfect plank, watch this video.

Don't waste a second on the treadmill

"If you have only 30 to 40 minutes to devote to a workout, then every second has to count," says Rasmussen. "In those cases, our clients do zero running." His contention is that you can achieve faster fat loss with resistance training. How so? First, drop the assumption that running burns more calories than lifting does. A University of Southern Maine study found that a single set of a weight-training exercise torches as many calories as running at a 6-minute-mile pace for the same amount of time. So for every second you spend lifting weights, your body is expending high amounts of energy.

There's also the metabolism boost of weight training. "Resistance training has a much larger metabolic impact than long-distance running does," says Rasmussen. "Plus, your body is being given a stimulus to gain strength and build new lean tissue." One last efficiency benefit: Lifting weights through a full range of motion can improve your flexibility as well or even better than static stretching does, according to a University of North Dakota study.

Do keep your body moving

"Our goal is to pack as much physical work as possible into whatever time our clients have," says Wunsch. To that end, he and Rasmussen frequently implement supersets and circuits—strategies that save time without sacrificing results. To understand why, you'll need a few quick definitions.

Straight sets: This is a traditional weight-training routine, in which you complete all the sets of a given exercise before moving on to the next.

Alternating sets: These involve alternating between exercises that train your body using two noncompeting movements. For example, you pair an upper-body exercise that works the muscles on your front side—a pushup or bench press, say—with a lower-body exercise that emphasizes the muscles on your back side--the deadlift, for example. The idea is that you work a group of muscles with one exercise, but instead of sitting around for a full 2 or 3 minutes while that muscle group recovers, you perform an exercise that doesn't heavily engage those same muscles. As a result, you can cut your rest time in half or eliminate it completely.

To perform the deadlift with perfect form click here.

Circuits: These are similar to alternating sets, except that they involve three or more exercises. You can rest after each exercise in the circuit, or only after the last exercise.

How much time can these techniques save? A 2011 Spanish study found that men who trained with circuits achieved the same gains as those who trained with straight sets—yet their workouts were 42 percent shorter. But that's not to suggest you should hit the showers early. No, it means circuits and alternating sets can help you squeeze more total sets into the same sweat session.

Your friend,

Tyron

PS. If you live in North or West Vancouver, BC and want to experience the boot camp in North Vancouver that GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like this girl in the video below who lost 20 pounds, 6.5 inches off her waist and 4 inches off her hips, then click the link below to get your free workout and $50 off any one of our programs:

===>North Vancouver Boot Camp

  
===>Here's the video:
 

Craig Rasmussen 

Craig has relocated back to Southern California after spending several years in Indianapolis, Indiana working as a fitness coach at a private training facility, and a strength coach at the high school level. Prior to that, Craig worked as a full-time Physical Education teacher at the middle school level in Santa Monica, California. Craig also received his BA in Physical Education from CSU Chico. He grew up in Ventura attending Buena High School with basketball being his sport of choice.

Craig became passionate about weight training following his freshman year in college when his Junior College basketball coach listed that two of his weaknesses were his strength and size. This proved to be a great motivation for him and he now is a competitive powerlifter and is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Find out more about Craig at http://www.results-fitness.com/trainers.php?page=4&action=9.

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Get More Sleep To Lose Body Fat

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You'll see what I mean by bad news at the end.

Everybody knows that if you want to lose body fat you need to pay attention to diet and exercise. However, there's another factor that hardly anybody talks about...sleep. As a culture, Westerners get much less sleep today than their ancestors did. You can blame a lot of that on the blessing of electricity. What happens when you go to bed too late and what is "too late"? I'm guilty of this so don't think I'm perfect. I need to work on this. 

Is this you?

Any competitive athlete will tell you that they can feel the difference between 8 hours of sleep that starts at 9pm compared with 10pm compared with 11pm. When you push your body hard, you recover much better if you get to bed early. Why is this? Eve Van Cauter PhD is a world authority on the endocrine system and circadian rhythms. Put her name into Google or PubMed and you'll find dozens of her studies clearly showing the unpleasant influences that sleep deprivation has on hormones and other physiological parameters. Side note: hormones play a critical role in how much muscle you build and how much fat you lose. I repeat: the better your hormone profile (affected through sleep, diet, training, stress, etc.), the more fat you will lose. 

A colleague of mine in California, Chris Maund, spent over 3 years gathering information on this topic before writing a review of literature entitled "Sleep, Biological Rhythms and Electromagnetic Fields". His conclusion after spending all those months reviewing literature? Very simple...if you wish to get lean and feel physically recovered from day to day you need at least 8 hours sleep and you'd better be asleep by 10pm at the latest. This is partly because getting to bed later than this adversely affects your natural secretion of growth hormone. You only get one pulsed secretion of growth hormone every 24 hours....if you're not in bed early that pulse is significantly diminished in size.

WHY WHOLE GRAINS MAY NOT BE GOOD FOR YOU

You are probably aware that most people feel better and lose body fat when they cut gluten from their diet. What you might not realize is that all grains are problematic for most people...not just the classic gluten containing grains. 

Why is this? Partly it's because there is a lot of confusion over which grains contain gluten and which ones do not. Many "gluten free" people continue to eat oats and quinoa because they have been told these two are gluten free. There are two major problems with this logic.

Oats

Quinoa

The first problem is that most people feel better, have more energy and less body fat, when they eliminate ALL grains INCLUDING oats and quinoa. Chris and his wife Janet have seen many clients over the years who were unable to get rid of their symptoms (and body fat) until they cut oats and quinoa from their diet. This is partly because oats and quinoa do contain a form of gliadin which does cause significant health problem in many people. Gliadin is the relevant offending sub fraction of gluten.When someone says "I'm gluten intolerant" it's more accurate to say "I'm gliadin intolerant". 

The second problem is that all grains - even rice and corn, which are truly gluten/gliadin free - are simply delivery vehicles for huge amounts of carbohydrate. Most people do not do anywhere enough exercise to burn off the carbohydrates that they get from their daily grain consumption. Unless you are doing at least 60 mins of HARD exercise every day, you should cut ALL grains from your diet and get your carbohydrates from vegetables.

So the bad news is you might need to go to bed earlier (myself included ;) and you might need to eliminate, or at least cut back, grains from your diet. But the good news is you'll feel better, become healthier and lose more body fat...I know you like hearing that :)

Your friend,

Tyron

PS. We're considering opening up more North Vancouver boot camp class times. Currently we have M, W, F at 5:45 am, 11:30 am, 5 pm, 6 pm, 7 pm and Saturdays at 10 am. Would you be interested in a 7:00 am, 9:30 am and/or 12:30 pm (noontime) class?


PPS. Make sure you give these people a big high 5 next time you see
them as they each referred their friends to our program and because
of our referral incentive program got some serious rewards:

Allison - referred 1 friend - gets $100 off next month of training
Mich - referred 2 friends  - gets $200 off next month of training
Aly – referred 1 friend – gets $100 off next month of trainingTania – gets half off program
Rob and Sonja –  gets half off program
Kristen H. - gets half off program

Thanks for bringing your friends out! And this is not all of them
either.

Hey by the way, so that you can get on this list and get free
training and save like these did, encourage your friends, family
and coworkers to come out for their first session at no cost to try
it out and if they choose to sign up, they’ll get $50 off whichever
program they choose and I will totally hook you up with our referral
bonuses of giving you 50% (half) off for EACH person you refer
that joins. Not bad if you ask me.

Janet Alexander

A 25-year veteran of the Health and Fitness Industry and commited endurance athlete, Janet draws her experience from a varied career base, including teaching, sales and marketing, advertising and design as well as working with clients requiring sports performance and orthopedic rehabilitation. Janet is one of the Senior Faculty at the C.H.E.K Institute, co-owner of The CHEK Studio, Inc. in Encinitas, CA where she works predominantly with golfing athletes and their coaches including PGA and LPGA professionals. https://www.chekconnect.com/Page/ConnectProfile?member=janetalexander1

Chris Maund

Chris Maund is a member of the C.H.E.K Faculty and has been teaching for the C.H.E.K Institute since 1998. Chris has a bachelor's degree in Physical Education and Sports Science from Loughborough University in England. He has written a thesis to satisfy part of the requirements for C.H.E.K Practitioner Program entitled "Sleep, Biological Rhythms and Electromagnetic Fields". Chris is a strong believer in the value of massage therapy and studied Paul St John's Neuro Muscular Therapy program. An experienced triathlete, he was a member of the British National Squad from 1989-1992 before emigrating to New Zealand in 1993. Chris has a wealth of experience working in a wide variety of rehabilitation and sports conditioning scenarios. https://www.chekconnect.com/Page/ConnectProfile?member=chrismaund

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How to Make a Post-Workout Recovery Shake

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Hey, I hope you are having a great week.

I've got another update from Steve Abercrombie on his 44 Day Cleanse Challenge journey. Today he shares with you a post-workout recovery drink he calls 'After-Crank Recovery Drink'. This is what you can use after a hard workout like he had after boot camp. Boy was that a rockin' class! Thanks for all the energy everyone! You sure make it a joy running these camps.

So far he's at 183.1 lbs and 24% bodyfat. Keep up the good work Steveo!

If you want to come out for a FREE week tryout, email us at ResurrectYourBodyBootCamp@gmail.com or call Tyron at (604) 626-2342.

Steve: Day 12



Your unstoppable fat loss formula,

Tyron

PS. Join our 44 Day Cleanse Challenge and Lose 9-20 lbs!
I would like to personally invite you to our 44 Day Cleanse Challenge! Begin taking control of your health and wellness through nutritional cleansing, exercise, healthy eating and group support.

Whether your goal is to lose weight or to get lean (typical weight loss that you can expect is between 6-15 lbs in the first 30 days), this challenge is guaranteed to help you achieve your goals in a fun and supportive environment. Every participant will receive 1 week of FREE boot camp (unless you are a current member) and free bi-weekly weigh-ins, coaching and community.

Every participant will receive:

* 1-Week FREE Fitness Boot Camp with Resurrect Your Body Boot Camp
* 2 Great Prize Packages to be Won
* Before and After Pictures
* Free Coaching and Group Support Sessions
* Special offers from our community sponsors

Learn more about our exciting prizes on our event website at:
http://MakersBody.com/CleanseChallenge.html

If you have any questions or you would like to register for the challenge please contact Tyron at 604.626.2342 or email TyronPiteau@gmail.com.

PPS. Make sure you give these people a big high 5 next time you see
them as they each referred their friends to our program and because
of our referral incentive program got some serious rewards:

Candice - referred 1 friend - she gets $25
Michelle K. - referred 1 friend - she gets $50
Monah - referred 1 friend - she gets $50
Chris - referred 1 friend - he get $50

Thanks for bringing your friends out!

Hey by the way, so that you can get on this list and get more free
training (or start getting free training if you aren't already) and
cash like these did, here's an email I wrote and you can cut and
paste it and send it to all your friends and if anyone joins you get
these rewards too ($25 for each friend you refer whether they sign
up or not and another $25 for each one that signs up for a total of
$50 for EACH one you refer! Not bad if you ask me).

Boot Camp and Personal Training email templates below.

If you are doing the boot camp please use the following email to
send:

Hi [insert your friend's name],

I've been going to this boot camp and its been so amazing, the
results are awesome, I totally recommend you come out as I'd love
to work out with you. Come for a freee trial.

Click the following link to claim your fr.ee trial (complete steps
1-3): http://MakersBody.com/FirstTimeCamper.html

See you soon!

[insert your name]


If you are doing personal training please use the following email
to send:

Hi [insert your friend's name],

I've been seeing this personal trainer and its so amazing, the
results are awesome, I totally recommend you come out as they'll
help you reach your goals much faster. Come for a fr.ee workout.

Click the following link to claim your fr.ee workout:
http://MakersBody.com/PARQ.html

See you soon!

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A Faster Way to Burn Fat

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Hey Tyron here with another tip on a faster way to burn fat...and its fun too especially if you're mad at someone ;) (I'm not condoning anything :). I hope you are having a great week.

I just recently read a great article by one of my colleagues Chad Waterbury, a body transformation expert in California, on a faster way to burn fat and get more out of your workouts and I thought you'd enjoy it.

These same techniques are what I employ in my north vancouver personal training programs and north vancouver boot camp programs to reap the most benefits for my clients in the least amount of time (as most people don't want to spend hours and hours and hours exercising per week as I mentioned last week, right? Of course not as I don't either). But remember without a proper diet and nutrition plan in place, you're just whistling Dixie. Thought you'd enjoy it so here goes.

 Total body workouts: the fastest way to lose weight and get lean and toned!

***Side note: I have upgraded and improved my nutrition system and I just wanted to let you know if you are interested in learning about it, I am holding a seminar on Friday August 27 at 5:30 pm at BFit #103-38 Fell Ave. in North Vancouver as I'm going to take you step-by-step through the system. With this system you are going to seriously knock it out of the park in regards to your results and how lean and toned you become.

This is an upgrade from my current system I've been implementing. You DEFINITELY want to learn this one as you will learn how to NEVER EVER gain weight again (and I'm serious) however even if you do happen to gain weight down the road from becoming slack on the plan, you will KNOW from what I teach you how to get dialed right back in and knock off the weight you just gained.

If you can make it please let me know by emailing me at TyronPiteau@gmail.com so I can know how many to expect and how many materials I need to supply.***

----

In order to melt body fat, you can’t do things halfway. When your goal is fast fat loss through exercise you must generate the highest metabolic cost possible. It’s imperative to full-body workouts in order to create an oxygen debt which, in turn, stimulates your body to burn more calories and fat (especially after you stop training). Most people just jog on a treadmill or maybe run a few sprints to burn fat. Think of any typical cardio exercise and I’ll bet it’s a lower-body exercise (sprints, jogging, biking, hiking, etc). But there’s a much better, faster way to see your abs. (Don’t forget, eating the right foods is essential, too.)

While training, the key is to do high intensity cardio that stimulates your upper- and lower-body muscles in the same workout. If you just run, no matter how fast, you’re only get half the results you could be getting if you simply added in an upper body exercise. The problem is, people don’t equate upper body exercises with cardio so they don’t know how to supercharge their fat loss.

The best upper body cardio exercise is boxing since it works virtually every upper body muscle and your core. It has a very high metabolic cost, too. The cool part about boxing is that you don’t need to be good at it to see quick results. Just get a pair of 16-ounce gloves, throw punches and hooks against a bag or in the air, and voila, you’re on your way to a leaner, fitter body.


Why not skip the gloves and just throw your punches without gloves? Two reasons. First, those seemingly light 16-ounce gloves make your muscles work significantly harder. Second, wearing boxing gloves creates a psychological response akin to combat. Those gloves put your mind in a state that’s ready for action!

Here’s a sample fat-burning workout that you can do after lifting weights or on a separate day. I’ve had everyone from magazine models to professional fighters strip off body fat with this style of training. It’s awesome. I prefer to do all training outdoors so that’s what I’ll outline first. Then I’ll show you how to modify the workouts for home or gyms.

Warm-up: start with a few minutes of rope jumping, foam roller exercises, or mobility drills to prepare your muscles. Once your body feels ready, it’s time to turn on the juice.

Workout (outdoors): sprint for 50 yards, then jog backward to the starting line. As soon as you return, put on boxing gloves and throw punches (shadow boxing) for one minute. It’s essential that you move around while punching, don’t just stand in place. After a minute of shadow boxing, slip off your gloves and perform another 50 yard sprint followed by a backward jog to the starting point. Continue with this sprint/shadow boxing combination for 10 rounds (about 15 minutes’ worth of work). If you’re in better condition, do it for 15 rounds.

1a: Sprint 50 yards
No rest
1b: Jog backward to starting line
Rest 15 seconds (enough time to slip on boxing gloves)
1c: Shadow box for one minute
Rest 30 seconds (enough time to slip off boxing gloves) and repeat 1A-1C 9-14 more times

Looks like he could use a little more of the sprinting with his boxing eh?

Workout (indoors): sprint on a treadmill or in place for 10 seconds followed by 20 jumping jacks. Next, slip on the gloves and hit a bag or shadow box for one minute while moving around. Continue with this sequence for 10-15 rounds.

1a: Sprint on a treadmill or in place for 10 seconds
No rest
1b: 20 jumping jacks
Rest 15 seconds (enough time to slip on boxing gloves)
1c: Hit a bag or shadow box for one minute
Rest 30 seconds (enough time to slip off boxing gloves) and repeat 1A-1C 9-14 more times

With that physique, it looks like she's got it down to a science

There are endless combinations of full-body cardio workouts that can melt body fat, but the sprinting/boxing combo is an excellent change of pace. It’s worth mentioning that just a private session or two with a qualified boxing instructor or personal trainer can make these workouts even more enjoyable and effective. If you’re going to put in the work, you might as well do it right. Who knows, honing your boxing skills might come in handy someday.

Fat loss is yours for the taking. Go get 'er!

Tyron

PS. Feel free to click the Facebook "Like" button if you like this article and the "Share the Love and Retweet" button to share this on Twitter. Also you can click the "Tweet" and "f Share" buttons at the top to share this with your friends on Facebook and Twitter, respectively.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you'll lose at least a clothing size in 30 days or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that also GUARANTEES you'll lose at least a clothing size in 30 days and will help you get results fast and get you lean and strong like the girl in the video below who lost 20 pounds and 4 inches off her waist, then please click the link below:

==> North Vancouver Boot Camp

==> Here's the video:

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A Journey to a Better You

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This is Steve.

Steve is going on a journey.

A journey of self-improvement.

Recently Steve has struggled with his weight, and discipline with nutrition and exercise.

But today is a pivotal day is Steve’s life. He has made some decisions, and set a series of realistic goals. His goals are as follows:

1. Burn away 10% of his current Body Fat of 25%
2. Add 8.5% to his current Muscle Mass of 51.5%
3. Eat a balanced and nutritious diet
4. Exercise regularly, and enjoy it

Before Steve begins his journey, he has decided to seek out some professional help: Tyron Piteau - Body Transformation and Nutrition Expert, Janine Stelter – Success Coach and Kinesiologist, and Isagenix International - World Leader in Nutritional Cleansing and Fat Burning.

If you are anything like Steve, and have decided that enough is enough, and are ready to make some lifestyle changes for the better, we would like to invite you to join Steve on his journey (we all know how much better our results are when we take on challenges in a group!). You can take advantage of the group support and professional help at no charge!

Please follow our Blog as we will be documenting Steve’s progress in his journey as he strives toward and achieves his goals on a daily basis. You may join us on any day, at any time, and begin a journey of your own with all the support and resources one could ask for.

If you would like more information, or would like to join Steve, please email us at TyronPiteau@gmail.com.

Here's Steve Video on Day 1



Your unstoppable fat loss formula,

Tyron

PS. Join our 44 Day Cleanse Challenge and Lose 9-20 lbs!
As one of the sponsors I would like to personally invite you to our 44 Day Cleanse Challenge! Begin taking control of your health and wellness through nutritional cleansing, exercise, healthy eating and group support.

Whether your goal is to lose weight or to get lean (typical weight loss that you can expect is between 6-15 lbs in the first 30 days), this challenge is guaranteed to help you achieve your goals in a fun and supportive environment. Every participant will receive 1 week of FREE boot camp (unless you are a current member) and free bi-weekly weigh-ins, coaching and community.

Every participant will receive:

* 1-Week FREE Fitness Boot Camp with Resurrect Your Body Boot Camp
* 2 Great Prize Packages to be Won
* Before and After Pictures
* Free Coaching and Group Support Sessions
* Special offers from our community sponsors

Learn more about our exciting prizes on our event website at:
http://MakersBody.com/CleanseChallenge.html

If you have any questions or you would like to register for the challenge please contact Tyron at 604.626.2342 or email TyronPiteau@gmail.com. Tweet This

3 Ways to Build Lean Muscle and Lose Fat Faster

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Hey Tyron here. I hope you are having an awesome week. If you live in Vancouver you know what gorgeous weather we've had lately.

I just recently read a great article by one of my colleagues Chad Waterbury, a body transformation expert in California, on 3 ways to build lean muscle which will help your body burn more fat.

These are some of the strategies that I employ in my personal training programs and boot camp programs to reap the most benefits for my clients in the least amount of time (as most people don't want to spend hours and hours and hours exercising per week, right? At least I don't). But remember without a proper diet and nutrition plan in place, you're just whistling Dixie. Thought you'd enjoy it.

Men want more muscle; women typically don't. When a guy sees a mixed martial arts fighter such as Georges St. Pierre, or a model on the cover of Men's Health, he knows he needs to gain muscle. However, when a woman sees a body like Jennifer Garner had in Elektra, she typically thinks, "I'd like to tone up and look like that." In reality, Jennifer had to gain muscle to get that lean, sexy look. Toning up is nothing more than losing fat and building a little muscle.

Whether you want to look like St. Pierre or Jennifer Garner in Elektra, your goal should be to gain muscle and lose fat - build lean muscle, in other words. Since women have a fraction of the testosterone men have, they don't need to worry about packing on extra muscle.

There are two primary benefits to gaining muscle. First, you'll look harder and more defined when you lose fat. Second, you'll boost your metabolism. Even just a few pounds of additional muscle can have an impact on boosting your metabolism at rest (the jury's still out on how much a pound of muscle actually boosts your metabolism, but regardless, it helps. Remember though THE MOST IMPORTANT aspect is your diet for fat loss and losing weight. Period).

First and foremost, your diet must be in order to lose fat. With that in mind, here are three changes you can immediately make to your current workout program to make it more effective for building lean muscle.

1. Use enough weight: focus on lifting weights that don't allow more than 12 reps per set. As a general rule, start with a weight you can lift 6-12 times for the first set. Shoot for 25 total reps per exercise with heavier weights (6RM) and 50 total reps with lighter weights.

2. Keep your rest periods short: one of the biggest mistake people typically make is that they rest too long between sets. Your heart rate should remain elevated throughout the entire workout. At some point during the workout you should be questioning whether you're resting long enough. No rest is best between exercises - just enough time to transition between exercises. 30 seconds is the most you should ever rest when fat loss is the goal. As a general rule, 10-20 seconds between exercises works well.

3. Do Full-body workouts: every time you train you should perform upper and lower body exercises. This drastically increases the metabolic demand of the workout and keeps your metabolism elevated long after you leave the gym. Choose one upper body pull, one upper body push, and a squat or deadlift variation as a bare minimum to meet the full-body requirement. And be sure to put in full-body cardio strength exercises (eg, squat thrust with overhead press with dumbbells) at the end of your workouts to really crank up your metabolism.

Your unstoppable fat loss formula,

Tyron

PS. Feel free to click the Facebook "Like" button if you like this article. Also click the "Tweet" and "f Share" buttons to share this with your friends on Facebook and Twitter, respectively.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you'll lose at least a clothing size in 30 days or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that also GUARANTEES you'll lose at least a clothing size in 30 days and will help you get results fast and get you lean and strong like the girl in the video below who lost 20 pounds and 4 inches off her waist, then please click the link below:

==> North Vancouver Boot Camp

==> Here's the video:

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Foods to Burn Fat

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I just recently read a great article by one of my colleagues Chad Waterbury, a body transformation expert in California, on what foods to use to kick your body into fat burning mode without feeling too deprived. These simple changes can be profound. Thought you'd enjoy it.

It’s been said a myriad of times by fitness experts and regular folks. I’m sure you’re tired of hearing it as most people are that you dislike dieting.

If you're a “foodie” by nature your distaste for dieting may be even stronger. You may love food, and you won’t deprive yourself in any way. I hear you loud and clear as I enjoy great food as much as the next person but it comes to burning fat and getting lean simply add foods into you diet while dropping others out. For instance, instead of having a sweet potato with a piece of lean beef, eat broccoli with the beef instead. That way, you're not eating less food (in terms of bulk) but are getting fewer calories and more nutrients.

And that, my friends, is the KEY to fat loss: feed your body fewer calories but more nutrients. You see, nutrients are all those magical little chemicals that are found in vegetables, fruits, and lean protein. Nutrients feed your metabolism while promoting health. The amount of nutrients in a half cup of fresh blueberries far exceeds what’s contained in a baked potato, and it has only a fraction of the calories.

When people go on a diet they end up starving their metabolism which, in turn, causes their body to hold on to every spare ounce of fat. This is a hard-wired protective mechanism that keeps us alive when food is scarce particularly years ago when that was the case. Now that food is widely available, this metabolic shift is nothing more than a hindrance that keeps you from seeing your abs. Simply substituting a white carb (bread, pasta, potato) with a half cup of berries will help promote fat loss.

High fiber foods are even better. Fiber really is God’s fat burner since foods that have plenty of it satisfy your cravings and stabilize your blood sugar. In essence, you’ll eat less and feel satisfied for longer periods just by adding the following foods into your diet. Replace any white carbs with the following and you will lose fat:

Black beans (15 grams per cup)
Quinoa (10 grams per cup)
Raspberries (8 grams per cup)

For example, have quinoa for breakfast instead of toast (for those who have learned my "Unstoppable Fat Loss Nutrition System would want to leave the quinoa aside only on Low Carb days however on Low GI and Higher GI days its fine. If you're not sure what I'm talking about and would like to learn my nutrition system for losing weight week after week WITHOUT hitting plateaus let me know). At lunch, eat black beans instead of a white potato. For dinner, eat a cup of fresh raspberries for dessert and skip the pasta. These simple steps boost fiber, reduce total calories, and feed your metabolism the nutrients it needs to stay running strong.

Another trick is to add spices to your food (these are one of my favourite things to add to my meals). This boosts the flavor of your meal and since spices are the most nutrient-dense foods on the planet you’ll invariably boost your health along the way. Cinnamon and cumin, for example, are two of the best spices since they can help promote weight loss.

Breakfast is an especially important time to flood your body with nutrients so your metabolism will kick start after going for hours without food. Here’s one of Chad's favourite shakes to get lean.

Mix in a blender in 16 ounces of water:

1.5 scoops of protein powder (Prograde Protein)
1 cup fresh spinach
1 cup frozen mixed berries
2 teaspoons cacao nibs
1 tablespoon goji berries
1/2 teaspoon ground cinnamon

This shake is low in calories but it contains more nutrients than most people get in a day. And don’t worry about the spinach, you won’t even know it’s in there.

Your unstoppable fat loss formula,

Tyron

PS. Join our 30 Day Cleanse Challenge and Lose 6-15 lbs!
As one of the sponsors I would like to personally invite you to our second NORTH SHORE 30 Day Cleanse Challenge! On June 26th, 2010 begin taking control of your health and wellness through nutritional cleansing, exercise, healthy eating and group support.

Whether your goal is to lose weight or to get lean (typical weight loss that you can expect is between 6-15 lbs in 30 days), this challenge is guaranteed to help you achieve your goals in a fun and supportive environment. Every participant will receive 1 week of FREE boot camp (unless you are a current member) and free bi-weekly weigh-ins, coaching and community.

Every participant will receive:

* 1-Week FREE Fitness Boot Camp with Resurrect Your Body Boot Camp
* 2 Great Prize Packages to be Won
* Before and After Pictures
* Free Coaching and Group Support Sessions
* Special offers from our community sponsors

We are having an informational session tomorrow night Wednesday June 23th, 2010 (changed from last Sunday) at BFit located at #103 - 38 Fell Ave., North Vancouver at 8pm. If you want to try some of the product, ask questions you may have or just check out what this Cleanse Challenge is all about come on by. Note: you do not need to attend the informational session to sign-up. It's just there if you need it. If you plan on coming email or call me so I know to expect you.

Learn more about our exciting prizes on our event website at:
http://MakersBody.com/CleanseChallenge.html

If you have any questions or you would like to register for the challenge please contact Tyron Piteau at 604.626.2342 or email TyronPiteau@gmail.com.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you'll lose at least a clothing size in 30 days or your money back, click the link below:

==> North Vancouver Personal Training

PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that also GUARANTEES you'll lose at least a clothing size in 30 days and will help you get results fast and get you lean and strong like the beautiful ladies in the video below (check out the video if you haven't already it's hilarious), then please click the link below:

==> North Vancouver Boot Camp

==> Here's the video:

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Your Primary Fat Loss Enemy: The Definitive Guide to Sugar

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As mentioned in a previous post that insulin is the primary hormone we need to control if we're going to have any sort of success when it comes to lose weight, keeping it off and looking and feeling the way we want. Well I've finished reading that great book that one of my trainers lent me (thanks James!) that I mentioned to you before called The Primal Blueprint by Mark Sisson (MarksDailyApple.com) and I wanted to share with you what he says to say about sugar, its different types and the impact it how on insulin (there's that hormone again) and weight gain.

When it comes to weight/fat loss it's all about INSULIN (if you haven't read that one I highly recommend you do so you gain a greater understanding of it)! And when it comes to controlling insulin and its impact on weight gain, its all about SUGAR! If you've been struggling to lose weight this WILL really help in understanding what's going on. Let's delve into this a little deeper.

Buckle up. [Again as mentioned last post, if I harp on any particular food you enjoy; there's no need to worry as I won't say you can never eat that food again (sounds like a mild form of torture) as you can enjoy ALL your favourite foods on your Cheat Day once per week as outlined in my Unstoppable Fat Loss Nutrition System. (For those who don't know the premise behind a Cheat Day its part of my nutrition program and its necessary to keeping your metabolism elevated and your body in fat burning mode as strange as it sounds...it works!)]

Your Primary Fat Loss Enemy: The Definitive Guide to Sugar


You’d think this post would come with a blaring alarm, flashing strobe light or at least an ominous gong. Sugar, after all, gets little welcome around these parts. It’s on one hand a dastardly devil, shameless snare for many a man, woman and child. Beyond this luring, ignoble reputation, however, you’ll find (as is so often the case in life and biology) the story is a bit more complicated – and compelling – than the proverbial black hat. Sugar comes in many forms of course, and each of these leaves a certain amount of damage and destruction in its path. Yet, what do we do when sugar naturally accompanies some of the healthiest fare out there? Do we forgo it altogether when a touch ties an otherwise good Primal recipe together? Are the typical substitutions any better when we choose to use a sweetener? We’ve covered the artificial options in the past, but today I’ll give several natural varieties of sugar their due – the obligatory facts, the practical details and a final Primal analysis.

Why Avoid Sugar?

How could I possibly talk sugar without the warning? If you’ve spent any time around MDA, you likely know the drill. Despite its beloved place (not to mention omnipresence) in our culinary culture, sugar offers the following gifts that keep on giving:

* Sugar stimulates a physiological stressor-reaction cascade that provokes adrenaline and cortisol release and thickens the blood.
* Sugar effectively disables your immune system by impairing white blood cells’ functioning.
* Sugar decreases your body’s production of leptin, a hormone critical for appetite regulation.
* Sugar induces significant oxidative stress in the body.
* Sugar appears to fuel cancer cells. (Check out Free the Animal for much more on the cancer connection.)
* Sugar promotes fat storage and weight gain.
* Sugar disrupts the effective transfer of amino acids to muscle tissue.
* Sugar intake over time spurs insulin resistance, subsequent Type II diabetes and the entire host of related health issues like nerve damage and cardiovascular disease.

Yes, sugar is one insanely powerful drug. Addictive, to boot.

Different Types of Sugar

Public service message aside, let’s get into the nitty-gritty now. Chemically speaking, there are different kinds of sugar. The natural sweeteners and sugary foods we eat contain varying proportions of these. Let’s look at a few of the most common forms.

Glucose

Glucose is the cornerstone of most carbohydrates. It’s a monosaccharide that often combines with and creates other forms of sugar (e.g. sucrose, lactose). In plants, glucose is formed through photosynthesis and stored as starch. In our own bodies, glucose is a precursor for (and product of) glycogen. It’s the common currency of carb-based fuels. In fact, our bodies manufacture glucose (through gluconeogenesis) when our blood levels get too low. Dextrose, a common isomer (same formula, different structure) of glucose, is also referred to as dextroglucose or glucose. Insulin directs glucose processing in the body when blood glucose is already sufficient or high. Glucose supply can be routed to cells throughout the body (e.g. brain cells, red blood cells, etc.) and used right away for energy, or it can be condensed and stored in both the liver and muscle as glycogen for later use. Maltose is a disaccharide joining two glucose molecules. Although it is significantly less sweet (about half of glucose’s sweetness), it is metabolized in the same way glucose is.

Fructose

Then there’s fructose, which is an isomer of glucose. It’s also called crystalline fructose, laevulose/levulose, or fruit sugar. (Crystalline fructose isn’t the same as the manufactured concoction called high fructose corn syrup. We’ll get to that one shortly.)

Some people have a harder time digesting fructose than others. Fructose (in the form of certain fruits, corn syrup, etc.) can cause everything from bloating to diarrhea in these folks. Some experts argue that fructose is a better choice for those with diabetes/insulin resistance because it’s more densely sweet, which encourages people to use less. It also has a lower glycemic value than glucose or sucrose. Indeed, fructose raises insulin less than glucose; however, fructose results in higher ghrelin levels, which boost rather than suppress appetite like insulin does. It also appears to throw off mineral levels (PDF) in the body. Finally, fructose is processed almost solely by the liver. There is some evidence that this concentrated burden on the liver over time can contribute to non-alcoholic fatty liver disease. The liver’s metabolism of fructose also produces uric acid, a predictor of cardiovascular disease. Fructose appears to be some pretty nasty stuff. For more information on fructose see Dr. Lustig’s video presentation, Sugar: The Bitter Truth, and then follow it up with a counter-perspective from Don Matesz: Paleo Basics: Fact vs. Fiction.

Sucrose

Sucrose is a disaccharide sugar comprised of fructose and glucose in a 1:1 ratio. It’s perhaps the most familiar of the sugars, since sucrose is also known as table sugar. Although it’s found in fruit and other plants (often with varying amounts of free fructose), sugar cane and sugar beets are the most popular sources for commercial production. Given that sucrose contains a large amount of fructose, it shows similar metabolic patterns to the monosaccharide fructose and particularly to high fructose corn syrup, which is commonly blended to an approximate 55% fructose: 45% glucose mixture.

Common Sugar Sweeteners

Now that we’ve covered the basics on the most common sugars, there’s the question of how all this plays out in our everyday choices. Clearly, we want to avoid sugar as a whole, but few of us achieve full sugar abstinence 100% of the time. Consider this run-through a quick and dirty snapshot of common sweeteners that can inform your decision-making.

Glucose Syrup/Corn Syrup

Glucose syrup in this country is usually made from corn, but it can be produced from other starches like potatoes and rice. Chemically speaking, true glucose syrup/corn syrup consists mainly of glucose sugar; however, some companies like Karo add fructose to their products. It’s commonly used as a sweetener plus emulsifier for food items that require a smooth texture like hard candy. Although glucose itself rates a 100 on the glycemic scale, corn syrup generally falls around 75.
HFCS

Like corn syrup, high fructose corn syrup (HFCS) is produced from corn starch; however, the manufacturing process deliberately converts a certain percentage of initial glucose into fructose. The two most common HFCS mixtures are HFCS-55 (containing 55% fructose) and HFCS-42, the former typically added to sodas and the latter added to other processed foods. The presence of fructose in HFCS appears to be key behind its myriad of negative health effects. Fructose content not only contributes to liver disease but lowers HDL levels while increasing small, dense (and more dangerous) LDL particles. As mentioned earlier, fructose also doesn’t flip the hormonal satiation switch as glucose does. Finally, the HFCS industry has been haunted by evidence of mercury contamination related to its production techniques.

Table Sugar/Sucrose

As mentioned, table sugar is actually a 1:1 combination of glucose and fructose and is metabolized in much the same way as HFCS. It’s GI measures around 64. One potential advantage of table sugar over HFCS is the absence of risk for mercury contamination.

Fruit Sugar

Even if you’ve sworn off adding sweetener of any kind to any food ever, there’s the question of fruit. Although the PB advises moderation and selectivity for most nutritional bang for the sugar buck, the best Primal fruits offer some of the highest ORAC values you can get from anything. Is it really necessary to swear off even nutritional powerhouses like berries and cherries to avoid their natural sugar content? The picture gets further complicated by the fact that “fruit sugar” doesn’t exist as a consistent chemical formula. Different fruits contain varying ratios of fructose, glucose and sucrose. Higher fructose-containing fruits include apples and pears, mangos and papaya, while relatively lower fructose fruits include cherries, figs, plums, kiwi, fresh and dried apricots, dried prunes and bananas. Keep in mind, however, that lower fructose ratio fruits can be higher in total sugar.

Raw Honey

Honey consists of dextrose and fructose (broken down from sucrose through honey bee’s digestion) in a nearly 1:1 ratio (with other components such as water, wax, nutrients, etc.). Raw honey has a glycemic index of about 30, but processed honey clocks in around 75. Those who have a harder time digesting fructose can often tolerate honey. Although conventional processing destroys much of honey’s natural benefits, raw honey serves up a (many claim therapeutic) dose of antioxidants, minerals, vitamins, amino acids, and enzymes.

Maple Syrup

Maple syrup is boiled and refined sap from maple trees. It has a GI of 54 and is low in free fructose but high in the fructose-glucose disaccharide sucrose. Nutritionally speaking, it contains manganese, iron and calcium.

Molasses

Although molasses has a fairly equal fructose-glucose ratio (half in free fructose/free glucose and half in disaccharide sucrose), it offers the nutrients extracted in table sugar production: iron, calcium, magnesium, potassium, phosphorus, copper and zinc.

Agave Nectar

The last few year have marked agave nectar’s time in the sun, so to speak. The sweetener has enjoyed growing popularity for some time, but experts are beginning to question whether agave nectar lives up to its reputation. Agave nectar is often heralded as low on the glycemic index (15), however, processing techniques result in a 75% or more fructose content. Given the increasing strikes against fructose, it’s harder to justify use of a higher fructose sweetener without significant nutritional benefit.

Palm Sugar/Coconut Sugar

An up and coming (in this country) sweetener is coconut sugar. The sugar is actually made from a variety of palm sources, but the palm and coconut labels are used (albeit mistakenly) interchangeably. It’s largely sucrose-based and registers in the 30s/40s on the GI. The taste is relatively light from what I understand, and the nutritional profile is worth noting.

There you go, folks. Information is power when it comes to your health, and I hope this list offered good food for thought. Here’s my analysis. When you are choosing whether/how to include sugars in your Primal diet, I’d suggest paying closest attention to the total sugar content first, then to any nutritional benefits, and finally to the fructose content. Blueberries might have a relatively equal fructose/glucose ratio, but they offer huge antioxidant benefit. On the other hand, dried apricots have a lower fructose ratio, but their overall sugar content dwarfs many fruits ounce for ounce. Raw honey and coconut sugar likewise offer solid nutritional benefit for their sugar content compared to other sweeteners. Of course, any sugar should be used in strict moderation, but it’s clear not all sweeteners are Primally equal.

Now it’s your turn, my friends. I’ll look forward to reading your thoughts! Thanks for joining me today.

PS. Stay tuned for our next 45 Day Transformation Weight Loss Cleanse Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge. We'll most likely starting the next 45 Day Cleanse Challenge Saturday August 21, 2010. Just recently a client of ours on the cleanse lost between 20-23 pounds in only 30 days!

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you results or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that'll help you get results fast and get you lean and strong then please click the link below:

==> North Vancouver Boot Camp Tweet This

Want to Kill Cancer with Simple Things in Your Kitchen? Use These Power Foods Daily

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I hope you are doing great and enjoying this beautiful weather we're having here (for those who live in Vancouver. If you don't live here you gotta come out and visit! If you do come visit me at the training facility at #103-38 Fell Ave.)

We all have cancer cells forming (and dying thank you God) everyday in our bodies so what I want to share with you today is some simple things you can do nutritionally that will help kill those suckers off and nip them in the bud before they grow into a mass or tumor and potentially becoming a malignant cancer.

Thank God for all these wonderful things He's given us nutritionally to combat these suckers and most of it is right under our noses (or most accurately, goes in right under our noses hah!) I hope you enjoy.

I was recently reading an article in the May 2010 issue of Alive (Alive.com) about foods that combat cancer and a number of them I've already been implementing so I thought you'd like to hear about them as well. It's an article by Matthew Kadey, MSc, RD, an Ontario-based dietitian and food writer. Visit him at WellFedMan.com.

Cancer Busters: 10 Nutritional Heroes

*Note: Always choose organic when stocking up on your cancer-busting foods. Not only are certified organic products better for the environment, free from chemical sprays and genetically modified organisms, they also contain higher levels of nutrients and antioxidants.

There’s good news from a batch of recent studies. Findings suggest what we put in our grocery carts and on our dinner plates can slash the risk of several kinds of cancer

The following all-star foods can help protect you, head to toe, against cancer.

Cranberries



[Note: for those following my weight loss nutrition system, please limit these and other fruits to your Low GI and Higher GI days.]

Target:
Colon cancer, the second leading cause of male and female cancer-related deaths in Canada.

The Journal of the Science of Food and Agriculture reports antioxidant-loaded cranberries may prevent colon cancer by decreasing inflammation.

Try This:
In a medium saucepan, combine 1 1/2 cups (350 mL) fresh or frozen cranberries, 3 pears or apples, peeled and diced, 1/2 cup (125 mL) sugar, 1/2 cup (125 mL) dried cherries, and 1/2 cup (125 mL) water. Bring to a boil over medium heat and simmer for 15 minutes, stirring frequently. Serve over yogourt.


Kale



Target:
Uterine cancer, the most common cancer of the female reproductive organs.

Researchers at the Cancer Institute of New Jersey reported that increased intake of beta carotene and vitamin C, two potent antioxidants, may reduce uterine cancer risk in women. Kale is well endowed with both.

Try This:
Tear leaves off the stems of 1 bunch kale and cut into bite-size pieces. Spread pieces on a baking sheet. Toss with 2 tsp (10 mL) oil and sea salt to taste; bake for 12 to 15 minutes, or until just crisp. Enjoy as a healthy snack.

Eggs



Target:
Breast cancer. According to the Canadian Cancer Society, one in nine Canadian women will develop breast cancer.

A 2008 study from Mount Sinai School of Medicine found the risk of developing breast cancer was 24 percent lower among women who had the highest intake of choline, a nutrient needed for normal cell function. One egg, specifically the yolk, contains roughly one-quarter the recommended daily intake.

Try This:
Place whole eggs directly on the barbecue grill over medium heat. Cook for about 10 minutes or until shell is golden brown all over. Peel and chop over a green salad.

Brazil nuts



Target:
Skin cancer. The rate of this disease continues to increase among Canadians.

Higher blood levels of antioxidant selenium may reduce skin cancer risk by about 60 percent, according to a 2009 study in Cancer Epidemiology, Biomarkers & Prevention. Brazil nuts are nature’s richest source of selenium.

Try This:
Place Brazil nuts in a heavy-bottom skillet and cook over medium heat, constantly stirring for 5 minutes or until the nuts are golden brown. Enjoy as a light snack.

Quinoa



[Note: for those following my weight loss nutrition system, please limit these and other grains and carbs to your Higher GI days.]

Target:
Pancreatic cancer, which has one of the lowest survival rates of all cancers.

A recent study in the American Journal of Epidemiology suggests people who consume two or more daily servings of fibre and whole grains such as quinoa have a lower risk of pancreatic cancer than those who consume one or fewer servings.

Try This:
In a saucepan, combine 1 cup (250 mL) apple cider or juice, 1/2 cup (125 mL) quinoa, and 1/2 tsp (2 mL) cinnamon. Bring to a boil, reduce heat, and simmer until liquid is absorbed, 10 to 15 minutes. Serve as a side dish with meals.

Edamame



Target:
Prostate cancer, the most common cancer in Canadian men.

Edamame are young green soybeans endowed with genistein and daidzein. According to a 2009 study in the journal Nutrition and Cancer, these plant-based compounds mimic estrogen, reducing the risk of prostate cancer by up to 30 percent.

Try This:
Prepare 1 cup (250 mL) shelled edamame according to the package directions. Add to blender with 1/4 cup (60 mL) each plain yogourt and tahini, 2 garlic cloves, juice of 1/2 lemon, 1/2 tsp (2 mL) cumin, 1/4 tsp (1 mL) cayenne, salt and pepper to taste. Blend until smooth. Serve with whole grain crackers or crudités.

Green tea



Target:
Lung cancer, the leading cause of cancer death in Canada.

A 2009 analysis conducted by Chinese scientists found two cups of green tea daily reduced the risk of lung cancer by 18 percent. This ancient beverage contains, among others, a mighty cancer-fighting antioxidant, epigallocatechin gallate (EGCG).

Try This:
Allow your green tea to steep for about 5 minutes, so more EGCG ends up in your mug. Sip and enjoy!

Sunflower seeds



Target:
Bladder cancer. Smoking is the number one risk factor for this cancer since cancer-causing chemicals collect in the bladder.

A 2010 Australian study reported higher intake of vitamin E (at least 193 mg per day) may reduce the risk of bladder cancer by about 35 percent. Sunflower seeds, along with nuts and vegetable oils, are an excellent source.

Try This:
Add a generous helping of sunflower seeds to oatmeal, coleslaw, salads, baked
goods, and yogourt.

Sockeye salmon



Target:
Cancer of the esophagus, more common in men, is particularly deadly. Major risk factors include smoking, acid reflux, and drinking very hot beverages.

Scientists at the International Epidemiology Institute in Maryland discovered individuals who consumed the most vitamin D were less likely to develop esophageal and oral cancers. Sockeye salmon is brimming with the sunshine vitamin as well as omega-3 fat, another tumour tamer.

Try This:
In a large bowl, flake 1 can of sockeye salmon. Add 2 grated carrots. Mix in 2 chopped shallots, 1/2 cup (125 mL) oats, 1 Tbsp (15 mL) Dijon mustard, 2 tsp (10 mL) curry powder, 1 beaten egg, and salt and pepper to taste. Form into 6 equal-sized burger patties. Grill or pan-fry until hot, and serve on whole grain buns.

Broccoli sprouts



Target:
Stomach cancer. A diet high in salty and smoked foods boosts stomach cancer risk.

Broccoli sprouts are a stellar source of sulforaphane. This powerful antioxidant can fight Helicobacter pylori stomach infection, a significant risk factor for stomach cancer, says a 2009 study in the journal Cancer Prevention Research.

Try This:
For a peppery kick, add broccoli sprouts to sandwiches, salads, and soups.

Spices

If you've known me for any length of time or are one of my clients you probably know how much I enjoy adding spices and herbs to all my meals. I'll fill you in on more spices and herbs and the benefits they can offer you soon as they are SO powerful and a GREAT addition to your plate and wonderful for your palate! Until then enjoy these 4! Consume these and other spices and herbs liberally!



The spice rack can pack serious cancer-fighting punch

* Black pepper contains piperine, which may reduce the risk of breast cancer.
* Cayenne or chili powder contains capsaicin, which appears to prevent the growth of pancreatic cancer cells.
* Ginger contains 6-shogaol, which prevents the proliferation of cancerous lung cells.
* Turmeric contains curcumin, found to attack and kill esophageal cancer cells.

Have any foods you enjoy that are powerful cancer busters that are not listed above? Please share them with us as I'd like to implement them in my diet as well. Thanks for reading. Please post your comments and powerful cancer busters below in the comment section.

PS. Stay tuned for our next 30 Day Transformation Weight Loss Challenge packed with prizes for all participants and a grand prize for the winner and the one who refers the most people to the Challenge.

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