Want to strengthen your core, loosen your hamstrings and get rid of back pain? If so, try this!

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One of my clients Patty just asked me yesterday about a good way to loosen up her hamstrings and I just learned a neat trick from one of my colleague Chad Waterbury, a neurophysiologist who specializes in body transformation and performance development, on how to do that. Give this a try (you too Patty :)

This can lead to...

This!

Core training is what fitness is all about these days. Ten years ago, “core training” was basically crunch variations along with an assortment of leg raises. Then Dr. Stuart McGill came along and changed the game. Thanks to his terrific research, Dr. McGill taught us that the ability to brace the core, and maintain that position for time, improves back health and performance. When I say “brace,” I’m referring to that core tension you instinctively create when someone is about to punch you in the stomach. (I hope that never have to do that for real, but if you do you'll be ready :) You don’t need to bend your spine around like a twig to get the most bang for your core training buck.

McGill’s research also shows how detrimental spinal flexion can be. Each time you do a normal crunch, your spine flexes. It’s the repeated flexion of the spine that can lead to all sorts of nasty problems such as disc herniation. And when you bend over to pick up a weight while your spine is rounded the story gets even worse. In order to protect your discs and nerves from undue stress it’s essential to learn how to properly brace your core.

Now, teaching someone to brace their core isn’t as easy as it sounds. Sure, we can all tense our abs, but most of us can’t maintain that tension while moving our body, especially when an external load is added to the mix. A simple way to train someone to maintain core tension is with the plank (my clients know all about this exercise and look forward to it everytime we do it, right? :). Most people should be able to hold the regular plank for 90 seconds. This core endurance is essential to keeping your back healthy and strong.

However, we’ve been inundated with pics, articles, and videos about the plank, so doing that exercise probably doesn’t sound new or exciting to you. That’s why I want to show you two of my favorite core exercises once people are ready to move past the regular plank.

The first exercise is called “Stir the pot,” and I learned it from Dr. McGill. It’s an outstanding exercise to build core stability strength. Here’s how you do it.

First, rest your elbows on a large swiss ball with your body in the plank position – body straight from neck to ankles and core braced tight. Second, make circles with your forearms/elbows so the ball rolls around without moving your body. This exercise is tougher than it looks when you do it right. You’ll feel muscles working all the way down to your spine. As you get accustomed to the exercise focus on making larger circles. The goal of this exercise, or any core exercise, is to make it as difficult as possible.




The second exercise, the “leg curl with single leg balance,” I learned from Dr. Craig Liebenson, owner of LA Sports and Spine and a terrific doctor who specializes in everything related to the spine.

To perform this exercise, lie on your back with your legs straight and heels resting on a Swiss ball. Then, lift your hips as high as possible and perform one leg curl. Next, brace your core/hips super tight and lift the right leg in the air and hold it for 4-5 seconds. Do the same with the left leg. From start to finish it’s one rep. Perform 5 reps. 



Not only does this exercise improve core stability strength and performance, but it also induces a surprising side-effect that I hadn’t measured before: it loosens your hamstrings.

Try it for yourself. First, perform a standing toe touch and make a note of how far your fingertips reach. Then, perform five reps of the leg curl w/single leg balance and test it again. It’s common to increase your range of motion 3-4 inches. Pretty impressive considering you didn’t do any stretching.

How does the leg curl exercise increase hamstring mobility? Before I answer that, let me explain why your muscles get stiff in the first place.

You see, when a muscle is stiff most trainers will stretch it. Immediately, the muscle will increase its range of motion. But here’s the important part that I’m sure you’ve experienced: the added range of motion from static stretching doesn’t hold. A few hours later, or the next day, the muscle is stiff again. One key principle is that a lack of mobility (stiffness) is rarely solved by stretching or foam rolling. The majority of the time, the problem is at the spinal level.

More advanced methods involve doing deep tissue work such as the Active Release Technique (ART) to restore range of motion. This hands-on style of improving mobility and tissue health can be effective. But again, the added range of motion doesn’t hold for long.

The problem with typical stretching or soft tissue techniques is that they don’t address the root of the problem as mentioned above. I’d say that 99% of the time the problem is actually in the spine. In order for a muscle to be flexible, the nervous system must get the memo that it’s safe to increase the range of motion. In other words, if you have super stiff hamstrings it’s likely the deep muscles that support and surround your spine aren’t firing correctly, or they’re just plain weak. So the nervous system puts the brakes on your hamstrings mobility.

The leg curl with single leg balance activates deep core and hip muscles that provide a strong foundation of support for your muscles to work against. This immediate neural enhancement (potentiation) allows the nervous system to release the brake that’s currently holding your hamstrings tighter than guitar strings.

And when you perform the “stir the pot” exercise right before the leg curl exercise it works even better. So, test your hamstring mobility by attempting to touch your toes, then perform one set of each exercise I posted above. Retest your hamstring mobility and prepare to be impressed. Continue doing these two exercises for one week and the increased range of motion will hold. No stretching, no foam rolling, just core activation that will loosen your hamstrings.

Get ready for a more effective approach to mobility training. It all starts at the spine.

Your friend,

Tyron

Chad Waterbury is a neurophysiologist who specializes in body transformation and performance development. He trains everyone from elite athletes to weekend warriors. His knowledge of how the nervous system regulates power and muscle development is what sets him apart from the crowd. To find out more, check his website www.chadwaterbury.com.

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

===>North Vancouver Personal Training

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 boot camp in North Vancouver that also GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like the lady in the video below who lost 22.5 pounds and 21.5 total inches, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

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When Buying Protein Powder; Look For This

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th===> To download the map for Flicka gym parking, please visit this link: http://MakersBody.com/Flicka.html

---

Without further ado here's today's blog post...I hope you enjoy :)


Whey is the watery part of milk left over once the curd is separated in the process of making cheese.

Separation of whey from curds

As a fluid product, whey accounts for 80-90% of the total amount of milk and contains important nutritional components, most notably protein, but also vitamins, minerals, lipids and some lactose. When it’s separated from the curd in connection with cheese production, it contains small cheese “fines” which are strained out in a whey strainer.

The whey is then spun in a centrifuge to remove even more cheese fines and some of the fat. To clean it up even further and make it even more concentrated in protein, it must be filtered with a very fine sieve known as an ultra-filter.

An industrial ultra- and micro-filter machine

During ultra-filtration, substances with a low molecular weight pass throw the membrane in the filter and a concentrate is obtained. On one side you have a permeate that is free of protein and is used to make lactose (often used in food and pharmaceutical industries), and the other is all protein (your beloved whey protein mostly free of lactose).

Now, in order to make whey into a valuable end product that we all can enjoy, it must be carefully micro-filtered to remove any harmful bacteria. The whey will pass through a special micro-filter whereupon bacteria and spores are separated. A micro-filter with a very, very small pore size of 0.7 microns or less is used which can remove virtually all bacteria and spores.  This process also separates any denatured (altered/cooked) whey proteins from undenatured proteins such that the result is a high quality whey protein rich in alpha-lactalbumin and beta-lactoglobulin (two special proteins found in whey that have immunological benefits) and low in fat.  Undenatured whey proteins obtained in this manner also have better solubility, which means it dissolves easily in any fluid added to it.

With Prograde Protein, this micro-filtration is also done at a low temperature to prevent any damage to the protein (denaturation) and/or oxidation to any of the fat contained within. The final product is one you can enjoy that’s safe, tasty, easily mixable and healthy for everyone in your family.



CONSUMER ALERT: Not All Protein Powders Are Created With Safe Ingredients. Do Not Consume Any Whey Protein Until You Read This Completely

===>http://progradenutritionals.com/protein-powder.html

PS. To download the map for Flicka gym parking, please visit this link:

http://MakersBody.com/Flicka.html

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

===>North Vancouver Personal Training

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 boot camp in North Vancouver that also GUARANTEES you'll lose at least a clothing size in 30 days or your money back AND will help you get fast results like the lady in the video below who lost 22.5 pounds and 21.5 total inches, then click the link below:

===>North Vancouver Boot Camp

===>Here's the video:

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4 Wild Substances That Fight Belly Fat

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Most of us don’t just want to lose “weight”. We want to lose body fat. This is what really concerns us, cosmetically speaking, at least.

Body fat, referred to by scientists as adipose tissue, is the stuff that can hide shapely, defined muscles from view, make your bikini fit awkwardly (or not at all), put rolls on your belly, and so on. To lose body fat and prevent it from finding you again, you must burn more of it than you store. When you achieve this scientists say you are in negative fat balance, and it can be a very positive thing. Indeed, if you stay in negative fat balance long enough, then you will unquestionably lose body fat.

The supermarket is a great place to go for things that can increase body fat. But it’s also home to some of nature’s most powerful tools for helping you lose it. In this exclusive report we reveal 4 natural “slimming secrets” that can immediately increase your calorie-burning rate, the first and most critical step toward achieving a negative fat balance and fitting into your swimsuit properly again.

1.   Coffee (caffeine)
While the proportions may shift from moment to moment, your body always burns a mixture of three fuels: carbohydrate, fat and protein. Thus, if you increase your overall calorie-burning rate (a.k.a. metabolic rate), it’s pretty much guaranteed that your fat-burning rate will go up, bringing you that much closer to the negative fat balance territory where real slimming occurs.

About 75% of the caffeine consumed in the United States comes from coffee, a product that no supermarket can be considered complete without. Caffeine is recognized worldwide for its ability to enhance alertness and performance. However, it also displays fast-acting calorie-burning properties. For instance, a study involving lean and overweight (obese) subjects reported that a single 100-mg dose of caffeine (equivalent to a little over 1 cup of coffee) was enough to raise their calorie-burning rate by up to 4% for 2.5 hours.

While a 4% increase may not seem like a big deal, it can turn into one. The scientists who conducted the study explain, “…if it is assumed that there is no compensatory increase in food intake, the increase [in calorie-burning rate] after caffeine would represent an energy deficit of 75-110 kcal/day. These changes may be small but over several months could accumulate and lead to substantial changes in body weight.”

But wait. Regular coffee drinkers know all too well that you can become tolerant to its energizing effects over time. Won’t the same thing happen here? Fortunately, evidence suggests that caffeine’s calorie-burning effects persist with repeated exposure. Case in point: The subjects in the above study were all mild to moderate consumers of caffeine, consuming anywhere from 250-500 mg per day, equivalent to ~3-6 cups of coffee. Yet they all enjoyed a calorie-burning boost from the relatively small dose given to them.

2.   Hot Pepper (capsaicin)
The waiter places a delicious meal in front of you that includes a spicy curry sauce. You devour it. For the next 30 minutes your calorie-burning rate is cruises at 10% above baseline, equivalent to burning an additional 129 Calories per day, or 27% of the caloric value of the entire meal. Sounds too good to be true? This fictitious scenario became a reality at Kyoto University in Japan when scientists gave young women a 481-Calorie meal consisting of a yellow curry sauce containing 3 mg of capsaicin.

Capsaicin is the compound responsible for the sharp, and for some of us, intolerably painful, sensation produced by eating hot red peppers. It’s also to blame for the beads of sweat that appear on your forehead as you do so. Thus, it may come as no surprise to learn that deep inside the body capsaicin can increase your calorie-burning rate by stimulating a process known as thermogenesis. Thermogenesis essentially involves the release of calories in the form of heat. Once released, they can no longer be stored as body fat. In addition to increasing thermogenesis, capsaicin has been found to improve meal satiety (i.e. how full you feel after eating), thereby reducing your risk of overeating. In animal studies it has been reported to increase calorie-burning rate and reduce body fat. 

Of course, the single most powerful way to increase your calorie-burning rate and get into negative fat balance is to exercise. Here, too, capsaicin may boost your slimming efforts. When scientists gave healthy subjects capsaicin an hour before performing low-intensity exercise (stationary cycling), they burned more fat. The increase was impressive enough that the scientists suggested capsaicin be used as an adjunctive therapy in the treatment of elevated blood lipid levels and/or obesity.

3.   Cinnamon
Cinnamon often serves as a flavorful addition to carbohydrate-rich meals. How great is it, then, to learn that it may help “push” more of those carbohydrates into lean muscle and away from fat cells (adipose tissue)?

Most of the carbohydrate calories you eat are eventually converted into glucose (a.k.a. blood sugar). The hormone insulin helps direct glucose into your body’s cells, including muscle cells. The more sensitive your muscle cells are to insulin, the more efficiently they can scoop up glucose and store it for later use, such as providing your muscles with energy during exercise. All other things held constant, this leaves less glucose available for your fat cells, which might otherwise use it to make body fat.

Of the many plants studied to date, cinnamon has been reported to be among the most powerful in terms of its ability to enhance insulin sensitivity and keep blood glucose levels in check. When added to a carbohydrate-rich meal, it reduces the rise in blood glucose normally experienced afterwards. While the effects on insulin sensitivity may take a couple of weeks to manifest, the improvements in blood glucose control appear virtually immediately.

So cinnamon increases insulin sensitivity and improves blood glucose regulation. Great. However, does this mean it can help you lose body fat more quickly? In fact, this ancient spice might help you do more than that. Dr Richard Anderson (Ph.D.) at the US Department of Agriculture has conducted numerous studies on cinnamon.  He says that if cinnamon is consumed long-term, it can enhance lean body mass (this includes muscle) and reduce body fat, something he and his scientific colleagues demonstrated in a study performed in 2006.

4.   Green Tea
White, green and black varieties of tea all contain caffeine (anywhere from ~14-61 mg per 6-8 oz serving). But it’s green tea that seems to get the most attention from scientists when it comes to burning fat. And its fat-burning effects are due to more than its caffeine content.

In one frequently cited study, healthy young men were given a green tea extract three times per day. Their 24-hour calorie-burning rate was 3.5% higher than that of subjects taking a placebo. This was equivalent to burning an additional 200 Calories per day -more than enough to eventually produce substantial weight loss and reductions in body fat.

Not only did green tea cause the subjects to burn more calories, but a larger proportion of the calories burned were determined by the scientists to have come from fat. That is, green tea was pushing them closer towards negative fat balance territory, if not pushing them right into it. Based on the scientists’ comments (they used the term “remarkable” to describe green tea’s effects), they seemed to be quite impressed. Indeed, green tea’s thermogenic effects in this study were as powerful as much larger doses of caffeine.

Your friend,

Tyron


New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average.  The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months. Check it out by clicking the link below.


===> http://progradenutritionals.com/prograde-metabolism.html
 

SCIENTIFIC EVIDENCE

Dulloo et al. (1989). Am J Clin Nutr 49:44.

Matsumoto et al. (2000). J Nutr Sci Vitaminol (Tokyo) 46(6): 309.

Shin and Moritani (2007). J Nutr Sci Vitaminol (Tokyo) 53(2): 124.

Hlebowicz et al. (2007). Am J Clin Nutr 85: 1552.

Solomon and Blannin (2009). Eur J Appl Physiol 105(6): 969.

Ziegenfuss et al. (2006). J Int Soc Sports Nutr, 3:45. Dr. Anderson’s comments were provided during personal communications conducted in March 2010.

Chim et al. (2008). J Anal Toxicol, 32(8): 702.

Dulloo et al. (1999). Am J Clin Nutr 70: 1040.

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Antioxidants Like Green Tea May Slow Down Aging

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Green tea and antioxidants are wildly popular right now, and for good reason.  The health benefits of green tea seem to keep growing every day.  It is a highly researched nutrient at the moment; and, one of the things being researched is how it slows down the aging process.

Green tea has been used for hundreds of years as a medicinal agent and of course as a beverage.  A question that is asked quite often is, "Is black tea the same as green tea?"  The general answer is "no" and the reason why is that generally black tea is produced by oxidizing young tea leaves, where green tea is produced from steaming the leaves at very high temperatures.  This inactivates the oxidizing enzymes which keeps the beneficial polyphenol intact.  

Now this doesn’t mean black tea is bad for you, but generally green tea has a higher polyphenol level because of the way it is processed and produced.  Now that we have this question out of the way, let’s get to how green tea slows down our aging process. 

Some of the benefits of green tea and its antioxidant properties are to improve cardiovascular health, prevent and reduce the risk of various diseases, as well as anti-inflammatory properties. 

 

We, of course, can’t ignore all the research on how green tea and green tea extracts help with boosting your metabolism and weight loss.  

A recent study indicates that green tea may protect DNA from damage associated with the aging process.  This placebo-controlled study included 18 healthy individuals that were randomly assigned to receive two cups of green tea or water every day for 4 weeks.

 

The results of the study found a 20% reduction in various levels of DNA damage.  DNA damage is our primary cause of accelerated aging and disease, so it is important that we keep our DNA as healthy as possible.

What this study indicates is that regular consumption of green tea or green tea extracts that contain these powerful polyphenols may protect against damage to your DNA and slow down your aging process.  

If you don’t like the taste of green tea, you can also consume this powerful nutrient in the form of supplementation which can be found in Prograde Metabolism and Prograde Longevity. 

 Yes green tea ice cream has benefits too :)
(I know there were some of you that wanted to hear that, you're welcome)

Your friend,

Tyron

New Clinical Trial Reveals Nutrient Which Helped Participants Lose 3X More Weight Than Average.  The Average Weight Loss Of People Who Took This Nutrient Was 30 Pounds In Just Three Months

 

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Two Healthy Fat Loss Recipes For You

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When it comes to eating right and knowing what to cook, I understand it can be a struggle. Let the following two healthy fat loss recipes help you make that job just a little bit easier :) 

Recipe #1

Asparagus, Grape Tomatoes, Portobello Mushrooms and Sliced Almond with Whole Wheat Rotini
Provided by Michelle Kirk

Ingredients:

    * 1 box (375g or 5 cups) whole wheat uncooked Rotini pasta
    * 2 cups (500 mL) grape tomatoes cut into halves
    * 1/2 cup (125 mL) fresh basil, chopped
    * 6 tablespoons (75 mL) extra virgin olive oil
    * 1 medium onion, diced
    * 2 cups (500 mL/3 large) Portobello mushrooms, chopped
    * 3 to 3 1/2 cups (750-875 mL/1 bunch) asparagus, chopped
    * 1 cup (250 mL) sliced almonds
    * 4 cloves garlic, crushed
    * 1 tablespoon (15 mL) ginger, minced
    * 1/2 teaspoon (2 mL) pepper
    * 1/4 teaspoon (1 mL) crushed red pepper
    * 1/2 teaspoon (2 mL) salt (optional)
    * Parmesan cheese to sprinkle

Directions:

1. Bring large pot of water to a boil for cooking the pasta.

2. While waiting for the water to boil, halve grape tomatoes and chop
basil. Mix together in a small bowl, adding two tablespoons (25 mL)
of extra virgin olive oil. Set aside.

3. Dice onion and chop mushrooms. Chop asparagus into 1 inch pieces
(2.5 cm). Discard the coarse woody ends of asparagus stalks. Crush
garlic and mince ginger.

4. Add Rotini to boiling water. Follow package directions for
doneness. Most whole wheat Rotini requires about 12 to 13 minutes
of cooking time.

5. While the pasta is cooking, in another saucepan sauté onions in 1/4
cup (50 mL) of extra virgin olive oil for one to two minutes at
medium heat.

6. Add the mushrooms, asparagus, almonds, pepper and crushed red
pepper to the saucepan. Sauté for about six minutes or until the
asparagus is tender yet crisp.

7. Add garlic and ginger to saucepan and sauté for another one to two
minutes. Be careful not to let the garlic burn.

8. When the pasta is cooked, drain the water and add pasta back into
the large pot. Add bowl containing grape tomatoes mixture along
with the sautéed vegetables and almonds. Mix all ingredients
together gently.

9. Serve topped with Parmesan cheese.

Serves 6 people

Recipe #2

Egg White "Fried" Rice
Provided by Leigh Peele

A lot of people never thought about adding egg whites to rice, but the
combination is amazing. You can add all types of veggie combos to
this spice palette too. This can work with snap peas, peppers,
edemame, broccoli, etc. Try this, you will not be disappointed.

Recipe Notes And Tips

1. You can use any type of rice you want for this recipe. White and
"sushi" rice create a great sticky and starchy texture that I
enjoy. More wild rices will provide a tougher texture.

2. If you want to kick up the flavor and caloric burn, use fresh
veggies. I personally only use fresh with this meal and it does
make a difference. Of course, I realize not everyone has time for
that. This meal was made in mind for ease and simplicity, but that
doesn't mean it can't be upgraded in sophistication and flavor. You
could easy change it to wild rice, swap the peas for edemame, and
have a completely different meal.

3. I am not carbphobic or think "white" anything is evil. White
rice is generally easier to digest and hinders less nutrient uptake
than brown rice. Glycemic changes are minimal with mixed meals (i.e. protein, fat and carbs). Take home point, choose your rice for taste and how it works with your digestive system best.

4. If you are vegetarian, this is great for getting a lot of
protein and variety in one meal.

Ingredients:

1/2 cup white rice
3 tbsp light "butter"
2 garlic cloves, chopped
1 cup carrots (small dice, frozen)
1 cup green peas (frozen)
3 large egg whites
1 tsp onion powder
1 tsp salt
1/2 tsp pepper

Directions:

1. Prepare rice as directed on package, omitting any salt or
butter. Set aside and keep warm. Works best if rice is a tad on the
soft/sticky side.

2. In a large skillet, heat up 1/2 of the butter with minced garlic
on medium-low. After two minutes, add in carrots. Cover and let
cook/simmer for 5-6 minutes.

3. Remove cover and add the remaining butter, peas, onion powder,
salt, and pepper. Cook for 2 more minutes.

4. Add rice and the egg whites. Keep moving and mixing the food
around until all the egg is cooked. Serve warm.

Yields 2 servings

Serving: Calories- 358.54, Protein- 13.99 g, Fat- 9.36 g, Carbs-
54.58 g, Fiber- 7.11 g, Sodium- 1417.18 mg

Entire Recipe: Calories- 717.08, Protein- 27.98 g, Fat- 18.72 g,
Carbs- 109.17 g, Fiber- 14.21 g, Sodium- 2834.37 mg

To get other recipes like these visit http://www.bodybyeats.com/. The Body By Eats cookbook collection is unique and designed specifically to help make your dieting and training life easier. There is literally something for everyone! Best of all, you can get one cookbook or you can get them all. The choice is yours and the recipes speak for themselves.

All Of The Cookbooks Contain The Following:
o-Measurement in grams and cups.
o-Caloric amounts for servings and entire recipe.
o-Macronutrient measurement for Protein, Fat, and Carbohydrates.
o-Clear and easy to follow instructions.
o-Extra focus on whole foods.
o-Beautiful pictures.
o-Recipes that focus on making the best decisions for body composition.
o-Recipes which put protein intake at the forefront of people's minds.

Also every book also has vegetarian and gluten-free options. 

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The Science of Scale Fluctuations: Why Your Weight Does What It Does

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I got a great article for you today from a colleague of mine, Leigh Peele, who's a fat loss expert and creator of The Fat Loss Troubleshoot, on scale fluctuations and why weight loss plateaus occur.

Note: Our new 6:00 am North Vancouver Boot Camp class has started as of last week at the 2104 Front Street location in North Vancouver. Classes run every Monday, Wednesday and Friday from 6:00 am to 6:45 am. Our other classes, 11:45 am and 7:15 pm, are also running those days as well. If you want to join us for a free one week trial, please call us at 604.626.2342 or email us at MakersBody@gmail.com to let us know you would like to come. 

Back to the article, Leigh wrote about scale fluctuations and why weight goes up and down like it does. If you are one to panic when that happens, this article will help ease that.

So without further adieu here's Leigh...

Hi, it's Leigh Peele here. I hope you are well. I have had the pleasure of training and consulting some of the strongest people in the world. Actors, doctors, coaches, athletes, government leaders, models, etc. These are people who can train for hours at a time. They spent years in school studying to better themselves and some run our lives with the decisions they make.

Put these leaders, these champions on a scale, and if that scale doesn’t say what they want it to, they will weep before your eyes. I have held a 6’2 and 230lb pure muscled man in my arms as he wept. All because of the scale.

The Weight of Measure

There are a few types of scales used to measure weight. The main ones used today are balance, spring, and strain gauge.

Balance scales are used very little by everyday society as a means of measurement. A balance scale works off a lever comparing a known weight placed against the tester. A classic example of this would be Justice Scales.

A widely used method for weight, and was the standard for many years, are spring scales. These scales work on either a stretch or compress system. A stretch system is what you will find at a grocery store when weighing produce. Place an object on the scale and the distance the spring stretches, based upon its set expansion, will determine the weight.

The reverse is what is used in bathroom weight scales with springs. The amount compressed in distance is the determining factor here.

The last method is a strain gauge scale, it measures the strain of an object. A wire or many wires send out a current when weight bends the plate that it is attached to. That amount of stress is calculated and the read out that you get on a digital scale is the collection of those calculations.

There are pros and cons to every weight system. Usually different scales produce different read outs. You will find most quality scales are within a few pounds of one another for the average persons daily weigh needs. No system is without flaws and if needing to make weight for a particular event make sure you test on their scale if possible. The important thing to note is that is the only time your weight should ever matter.

Let me repeat that.

The only time your weight number is important is when you are in a competition that involves weight class. I am going to teach you how to conquer the rest of the time with the art of logic, science, and nutrition.

Essential Body Mass

The human body is made up of various bones, skin, organs, tissue, muscle, fat, water, etc. At a point there is only so much of that weight you can get rid of. For the sake of this article let’s call this Essential Body Mass (EBM). This is a little different than Lean Body Mass (LBM) because you can lose or gain a certain degree of LBM. At the end of the day there is a certain amount of EBM that you must maintain. Sorry, but you can’t make weight by removing your liver or extracting your femur.

If we set aside organs, bones, and body hair it leaves us a few places where we can store fat, muscle, and water as these are you main additions to body weight.

Fat-You have a certain amount of essential fat in the body. This fat is needed for a multitude of reasons and functions in the body. The rest of the fat you store when you eat in an excess of calories for your energy needs. You can store this fat subcutaneously (right underneath the skin) or viscerally (in between organs, mainly abdominal).

Muscle-You have a certain amount of essential muscle in the body. Without it movement would not be possible. The rest of the muscle you have is gained through various living of life or by breaking down and rebuilding that tissue via training. Muscle is more dense than fat. This means that 5 pounds of muscle takes up less space than 5 pounds of fat. It doesn’t weigh more than fat, 5 pounds is 5 pounds.

Riddle: What weighs more, a pound of feathers or a pound of rocks?

Water- A huge amount of your body is made up of water. Lean muscle tissue and blood contain about 80% water, where as a fat cell contains about 20 to 25% water. Water helps transport nutrients, oxygen, and waste products in and out of cells. It is necessary for all digestive, absorption, and circulatory functions.

Water is needed to regulate the body’s temperature and to provide energy. It also helps moisten skin and regulate hormones, emotions, and maintains normal electrical properties of cells. If your body drops even 2% of its water storage, you start to function worse, feel fatigued, and are more prone to health problems the further it drops. Simply put, no water in the body equals a whole lot of a mess.

Daily Changes

We talked about what you can’t change. Here are the things that can change. On a day in and day out basis, dieting down or not, eating in a surplus or not, these things are going to change and are affected by your activity.

Food Weight

The weight of an item you eat is going to change the weight you are. This may seem like a “duh” but I can name many moments where I had someone weight themselves after they ate, and were heavier, and freaked out.

The food you eat, has weight. The fluid you drink, has weight.

Exercise: Grab a full gallon of water and go stand on the scale with it and then without it. I rest my case.

Water Retention

Retention: To hold on to, to hold back within.

Retention comes in all forms and reasons. From hormonal to glycogen storage, you can retain water in various places on the body, in large amounts, and for extended periods of time. I am going to cover the main causes of retention and how they occur.

1. Edema

There are many causes and sublevels of edema. Edema is classified mainly as swelling from an accumulation of watery fluid in cells, tissues, or serous cavities. This can range from mild to severe and the reasoning behind it varies. Anything from electrolyte imbalances, kidney problems, allergies, injury, and exercise can contribute on mild to severe levels.

If you have sock rings, swollen calves, or a puffy face, technically these are forms of edema on small levels. If you live with this constantly then you are likely dealing with issues of electrolyte balance in the body and need to focus on maintaining a better state of that, as much as you can as it is impossible to control, but possible to manage.

What to do?

• Make sure to stay properly hydrated.
• Make sure you are getting enough of your sodium, potassium, calcium, magnesium, and zinc.
• Make sure you are getting proper rest and time off from training.
• Make sure you are focusing on taking care of your joints and muscles.

2. Glycogen Retention

Muscle holds a massive amount of water. A lot of times people accuse diets of being “muscle eaters” but this isn’t usually the case. Usually they are muscle drinkers because one of the first things to go when you begin dieting down is the water stored in your muscles, especially if taking part in an extreme diet or one that is very low in carbs (even if higher in calories).

The reason that carbs are so important is because glycogen storage is pulled mainly from carbohydrate intake. Though a small amount can be taken from protein, it is never on a large enough level to maintain adequate or noticeable glycogen retention. That “plump” look you are going after with your muscles, to have them be filled and defined, is from storage of glycogen in the muscles. However, if you are not lean enough to see this definition pronounced, all you are going to really notice is that you fat looks fuller on the days you eat carbs.

This is a big reason why carbs get the short end of the stick. It isn’t the glycogen’s fault, it’s your fatness. Lose the fat and learn to love what the carbs can do for you.

What to do? Put the carbs to work by pulling them into the muscles by lifting and training the body. Go for “plump” not “bloated.” Keeping a lower body fat level also helps with partitioning in general.

3. Hormonal/Stress

This applies to men or women, but I will say that women are going to be affected more by this on larger levels. Stress and hormonal imbalances or just general readjustments in the cycle system lead towards heavy (I do mean heavy) fluctuation in your water balance.

Stress is included in this as the triggers are very close and affect hormonal behavior. For example, if you are stressed out, crying, and can’t sleep, you are going to look and feel very much the same as you do on your period no? This is not to be confused with the crying and puffiness that actually happens around your period time either. Women are notorious for carrying their emotions on their sleeve and in most cases it’s underneath it as well.

What to do? Don't stress, calm down. There are some hormones and issues you can’t control. For the ones you can, take care of yourself and your body will take care of you.

Weight Loss isn’t Linear

Like I stated before there are so many ways you can change the course of your weigh-ins. Unless you eat the exact same thing every day and do the exact same things, in the same city, and moving at the same pace, you are going to land at a different point from day to day.

If looking for change then you have to watch the overall pattern to understand where you are really falling. That is of course, if you think the scale should matter in the first place. That is a different story though isn’t it?

The problem is that weight loss isn’t linear. Fat loss has shown to be more linear, but weight loss isn’t at all. What this means is that weight loss hardly ever has constant downward progression. There are usually two main determining factors for this.

1-Body Fat Percentage

2-Severity of Deficit

If you provide the same percentage of deficit for a male at 29% body fat and a male at 12% body fat you are going to see a much faster rate of weight loss for the male with larger body fat. Larger bodies store more water along with their fat mass and muscle mass. As you increase in fat and muscle you will also increase at a steady rate with water. This is why we can see someone just increase so fast in the scales as the weight comes on.

You don’t normally gain 6 pounds of fat when you go up 6 pounds on the scale. Depending on your body’s setup you can gain 2 pounds of fat and 4 pounds of water. Therefore the reverse is also true.

With deficit severity if you provided 2 females at 30% body fat with the exact same deficit they will, on average, lose at roughly the same rate. If you put one at a more extreme deficit, at least initially, the one with the large deficit is going to lose more excess water and more linear on the scale, at least in the beginning.

Larger deficits can bring stalls or plateaus at a quicker pace and since re-feeds and breaks are needed to help aid that, you will gain back the water you lost. Still, depending on how severe the diet and the situation, majority of the time a more severe deficit (>800) is going to provide more linear results.

The “Whoosh” Factor

The “whoosh” is when you are watching your weight day in and out and there is little to small changes even with big deficits. One day, out of nowhere, the scale will drop dramatically lower than it had been registering. This is known as a whoosh.

The “whoosh” could be any number of factors and no one knows for sure. One idea, and the one that makes the most sense, is that as fat cells empty, they refill with water. After a certain point and time, under unknown conditions, these cells alleviate the water and the “whoosh” is born.

The exact trigger that brings about this is unknown. Some hypothesize that it is much like water and carb loading. The body had loaded that area with stored fat, the fat leaves but the body isn’t sure yet that these areas don’t need to stay big and open for storage. So to protect itself it fills with water and doesn’t extract until it is sure that all systems are a go.

There has been a lot of correlations with re-feeds and whooshes, there has also been a lot of experiments with trying to time whooshes. I myself have found them to be hit and miss. The best method thus far is in the Water Manual in the section of “Method: Water-Only Manipulation.” It appears thus far using this method is best at triggering the whoosh and that even with the weight regain that is sure to follow after depletion, the overall trend is down.

If you desire to have the manual you get it with the Fat Loss Troubleshoot package.

I will say that in order to see constant steady drops maintaining an adequate intake of minerals is key. With the right vitamins and electrolyte drinks I have found that you run into less stalls, therefore running into less whooshes.

The missing pounds

In this last section I want you to pull together all the information you have to understand how you can lose pounds of fat, but never see them on the scale.

Below I am going to write out 3 different scenarios. I will tell you my conclusion at the end. Suggest what you think the problems are. Feel free to write what you think in the comments section below.

Case# 1 – Bob

Bob is 5’8, 270, and 39% body fat. He has an average daily deficit of 20%. On weekdays he hits lower numbers than on weekends, putting him in a bounce situation with his numbers. In the beginning he saw more linear loss but has been stuck at the same weight for 4 weeks now. What could be a logical reason for Bob weighing the same?

Case#2 – Jane

Jane is 5’4, 131, body fat unknown. Jane teaches an aerobics class every night at her gym. She has been struggling for years to lose her final few pounds of body fat. Over the past 8 week Jane started to a lifting program and is really progressing in her weights. Jane basically eats the same thing everyday so she knows it isn’t her food intake causing the stall. She barely sees any movement on the scale and it has stayed basically the same for 7 weeks now. 7 weeks is way too long, what is wrong here?

Case#3 – Carol

Carol has been dieting for 12 weeks. She is 5’7 and 244 pounds. She has been eating 5-6 meals a day, training 4 times a week, and following a food point systems. She start at week 1 at 240 pounds. She is up 4 pounds. What is wrong?

The answers:

Case#1 – Bob

Bob just isn’t in that large of a deficit. 20% overall can mean little visual scale loss, especially if on the weekends he is eating higher sodium filled foods, which is very common.

Case#2 – Jane

The average woman with effort and newbie gains can gain approximately ½ pound of muscle a week. That rate can be faster in a beginner especially. Also remember with increased training that means increase in glycogen storage. So it would seem that Jane is actually doing very well to be staying the same weight instead of increasing. It is likely or at least very possible that Jane put on a few pounds of muscle and water, and dropped some body fat. We also have to take into account her already lean level which will increase her chance for muscle gains and body fat loss at the same time.

Case#3 – Carol

Carol is likely eating too much. She is also not tracking her food intake diligently. On top of that, the more aggressive the training on obese individuals the worse they are going to retain water. If she is new to training she could have added a little muscle as well. If Carol targeted her intake better and hit a more aggressive deficit she would likely start to see the scale move.

Leave your comments and questions below.

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Melt Off Belly Fat With These Simple Guidelines

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Note: Our new 6 am North Vancouver Boot Camp class is starting Monday February 7 at 2104 Front Street in North Vancouver. Classes will now be running every Monday, Wednesday and Friday at 6:00 am, 11:45 am and 7:15 pm. If you are currently not already a regular member and want to join us, please call us at 604.626.2342 or email us at MakersBody@gmail.com to let us know you would like to come.

This Is What I Eat Every Day

I thought I'd share with you what I eat during the day as a colleague of mine at Prograde Nutrition just did this and I thought you'd like to know what goes in my mouth. It's far from perfect (as you'll see at the bottom of my list), I like to indulge just as much as you ;) Gotta live a little eh.

Here's what I've been eating lately. 

Breakfast:

  
Omega-3 Whole Eggs:  2
Egg Whites: 4
1/4 of an avocado
2-3 oz of chedder cheese
half a sweet or white potato
dash of sea salt
2 cups of mixed steamed veggies
Supplements: 5 grams of Fish Oil, 3 VGF 25+ for Men Multivitamin capsules, 2 Vitamin D capsules

Or if short on time in the morning.
200 grams of Liberte 0% fat yogurt
2-3 of each: walnuts, almonds, pecans and hazelnuts
lots of cinnamon  (good for fat loss)
Supplements: 5 grams of Fish Oil, 3 VGF 25+ for Men Multivitamin capsules, 2 Vitamin D capsules 

Teach boot camp at 11:45 am to 12:30 pm

Lunch:

2 scoops Isagenix Vanilla IsaLean Shake
1 scoop Isagenix Greens
1 scoop Isagenix Ionix Supreme
1 scoop Isagenix Cleanse for Life
1/8 cup Psyllium powder (for more fibre :)

Or 

1 scoop Prograde Protein
1 scoop Isagenix Greens
1 scoop Isagenix Ionix Supreme
1 scoop Isagenix Cleanse for Life
1/8 cup Psyllium powder (for more fibre :)
 a dash of each: cinnamon, powdered cloves, nutmeg, allspice 

Post Workout Nutrition (after a workout):
1 scoop Prograde Protein
1 cup of blueberries
1 scoop of creatine

Or


2 scoops Prograde Workout 
1 scoop of creatine

Afternoon Snack: 

200 grams of Liberte 0% fat greek yogurt
2-3 of each: walnuts, almonds, pecans and hazelnuts
lots of cinnamon

Teach boot camp at 7:15 pm to 8:00 pm 

Dinner:

6-7 oz of some type of chicken or beef.
half a sweet or white potato
2 cups of mixed steamed veggies
olive oil drizzled over it
dash of sea salt 

Supplements: 5 grams of Fish Oil, 1 Vitamin D capsule

There you go!  These are some of the foods that I would typically eat in a day.  Of course this isn't the same every day, but I hope you get an idea of what my typical food day looks like.

I'm going to really own up to something here and let you know how real I am and that I'm not Mr. perfect when it comes to eating. I do cheat once a week or once every 2 weeks. For those who have learned my nutrition system you know how important eating a cheat meal is not only psychologically but also physiologically to give your fat burning hormones a boost when you are dieting as they down regulate when you are at a calorie deficit. So here we go.

Cheat Meals (as of late):
Monty Mushroom burger with fries at White Spot 

Or 

A Papa or Teen burger from A&W

The cat is out of the bag! ;)

And now for what Cassandra eats...

What a Busy Mom and Registered Dietitian Eats Everyday

By Cassandra Forsythe-Pribanic, PhD, RD

With an energetic 10 month-old crawling around my house, getting into everything imaginable and wanting lots of attention, it’s hard enough to find time to shower, let alone eat well some days. I also run my own bootcamp business and work as an independent contractor for 4 different companies. So, “busy” is not an unheard word in my vocabulary.
However, I do make an effort to eat very well 90% of the time – and, it’s really hard not to eat well when I’ve studied and researched nutrition for more than 12 years . Currently I’m still nursing my daughter full-time (she does eat solid foods, but still has quite a bit of breast milk) and exercise intensely at least once per day, so my intake may be higher than a woman not nursing or working out as hard.

Here’s what a typical day looks like for me on a very busy day. On less active day,  my food intake is lower:

Get up at 4am to teach bootcamp classes at 5:15 to 7:15am

Pre-workout/teaching at 4:45am:
1 scoop Prograde Protein with 1 Tbsp Ground Flaxseed and Water

Post-workout at 7:30am:
1 scoop Prograde Workout

Breakfast at 8:30:
Two Omega-3 Eggs with 1 Cup Egg Whites and Spinach
1 Whole Grapefruit
Supplements: VGF25+ for Women, EFA Icon (fish oil), Longevity (anti-aging)

Morning Snack at 10:30am:
Handful of Nuts
Sliced Cucumbers

Lunch at 12pm:

Big Salad made with Baby Spinach, Olives, Beets, Shredded Carrots, Cucumbers, Tomatoes (in the summer), and 1 can Mussels and 1 can Sardines (packed in water). Topped with Olive Oil and Balsamic Vinegar.

Mid-day Snack at 2pm:
Smoothie made with Prograde Protein, Berries, Spinach, Flax Oil and Cashews
Or
Prograde Lean in water

Second Mid-day Snack at 430pm:
Ground Turkey (cooked) with Salsa
Green beans

Teach bootcamp class 5:30 to 6:30pm

Dinner at 8pm:
A large helping of some type of turkey, pork or fish
Large serving of Green Beans or Asparagus
Salad with Olive Oil and Balsamic Vinegar Dressing

Bed at 9:30-10pm 

As you can see I live a pretty active life and am always on the go so I have to make sure I properly nourish my body with the correct quality nutrients so I can get up the next day and do it all over again. 

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Can This 1 Unique Spice Help to Fight Abdominal Fat?

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I got a neat short article for you today from a colleague of mine, Mike Geary, who's a fat loss and abs expert and creator of The Truth About Six Pack Abs, the #1 Rated Abs Program on the Internet (as ranked by Clickbank.com) on a unique spice that may just help you lose abdominal fat.

But before I get to that I just wanted to let you know about a long
awaited announcement that so many have been waiting to hear. I'm opening up another one of my fitness boot camps most likely starting Monday January 31 or Monday February 7 at 6:00 am to 6:45 am every Monday, Wednesday, Friday at 2104 Front Street, just off Old Dollarton Rd. in North Vancouver.

To get added to the waiting list send an email to Tyron@MakersBody.com. (Current clients don't need to do this).

Back to the article, Mike wrote an article about a unique spice that may just help you lose abdominal fat without adding more exercise to your week...I know you liked hearing that :)

So without further adieu here you go...

This spice that I'm going to mention is one of the most overlooked, but healthiest spices in the world...

You might even call it a "fat burning spice"... in a roundabout way.

And yes, it can actually help you win the battle against abdominal fat if you use it daily...I'll explain why.

Here are some other benefits of this miracle spice:

* controls blood sugar levels
* helps maintain insulin sensitivity
* a VERY powerful antioxidant
* may have antibacterial and antifungal properties
* and dozens of other benefits

So what is this miracle spice that beats abdominal fat?

Well... it's good old tasty Cinnamon!

Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to burn off abdominal fat and get leaner in an indirect way.

Here's how...

Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it's strong effect on controlling blood sugar levels in your body.

In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).

The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.

Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.

As you know, chronically high insulin levels can make your body pack on the blubber.

How to harness cinnamon to lose stubborn belly fat...

One possible way to benefit from cinnamon to lose more fat is to use cinnamon daily in your meals when you can, such as in yogurt or cottage cheese, in smoothies, oatmeal, or anything else you can think of where it would go well.

Also, you could use a cinnamon capsule before each of your meals.

This could help to control blood sugar and insulin response from your meals and thereby control your appetite and cravings throughout the day... hence, helping you to lose body fat more effectively over time.

So now you can see that not only is cinnamon a powerful antioxidant that can help you stay youthful longer, it can also help you to control blood sugar and get a leaner body!

If you liked this article, please click the "Like" or "Share" button above or below for Facebook:

And be sure to leave a comment below. I wanna know what you think. If you have any questions please don't hesitate to add them below in the comments section and I'll respond to it.

Your friend and supporter,

Tyron

PS. Mike Geary is the owner of TruthAboutAbs.com & Busy Man Fitness.com. He's authored the internationally best-selling ebook, The Truth about Six Pack Abs. Currently, The Truth about Six Pack Abs is the #1 ranked Abdominals ebook in the world (as ranked by clickbank.com) with over 263,000 readers in 154 countries to date.

Grab your copy by clicking the link below:
The Truth About Six Pack Abs

PPS. Remember if you want to be added to the 6:00 am north vancouver boot camp waiting list (current clients don't need to do this) please send an email to Tyron@MakersBody.com and we'll let you know when it opens and when a spot is available as well as how you can get your first week free.

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Years With An Eating Disorder - North Vancouver Boot Camp

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Part 1



Part 2



Your friend,

Tyron

p.s. If you are totally happy with your dream body
then DO NOT read this.

However, if you may be just a little off track with
your health and fitness goals, I think this may be
perfect for you.

We're looking for 10 people total (8 spots left) who want to get fit and have fun, all in a non-intimidating environment by joining our 6 week body transformation program.

It’s 6 weeks of “no-nonsense” workouts
and eating right.

And after it’s over, you’ll love your body again.

I’ve discounted it to just $249 for the entire 6 weeks of
unlimited workouts, my nutrition system (this in itself is worth
the entire program as you'll be set for life nutritionally-speaking
as you'll KNOW exactly how to continually lose weight week after week
without fail and you'll have me by your side for lifetime follow
up and coaching), before and after pics, and body fat analysis.

To get registered just call me at (604) 626-2342.

I’m sending this email out to over 500 local residents and I
only have 10 openings (8 left) so call me right away at (604) 626-2342. Tweet This

A Recipe For Weight Gain Over The Holidays (Am I Serious?)

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I totally am. It's Christmas, you gotta let loose a little :)

People think I'm some sort of machine when it comes to food and that I don't have cheat meals (when in fact I do) and eat boiled chicken and broccoli all day (surprisingly it actually quite good if you add the right spices but that's another newsletter for another day).

I'm not perfect when it comes to eating as it's not even necessary to get really good results. (I bet you were relieved to hear that.)

I thought I'd share with you a dessert that is my absolute favourite: Cheesecake Supreme! I treat myself to enjoying multiple cheesecake slices over Christmas :) I bet you will enjoy it and enjoy knowing that I am human and do have at least one indulgence (as some of my clients already experienced at our Christmas party a few weeks ago).

It's called Cheesecake Supreme. Cheesecake in my books is the ultimate desserts as it's like a meal

Caution: this is NOT a health food and will result in weight gain if abused ;) 

Cheesecake Supreme

Ingredients

    * 1-1/2  cups  finely crushed graham crackers
    * 1/4  cup  finely chopped walnuts
    * 1  tablespoon  sugar
    * 1/2  teaspoon  ground cinnamon (optional)
    * 1/2  cup  butter, melted
    * 3  8-ounce packages  cream cheese, softened
    * 1  cup  sugar
    * 2  tablespoons  all-purpose flour
    * 1  teaspoon  vanilla
    * 1/4  cup  milk
    * 3    eggs, slightly beaten
    * 1/2  teaspoon finely shredded lemon peel (optional)
    * 1  recipe Raspberry Sauce (optional)

Directions

1. Preheat oven to 375 degrees F. For crust, in a bowl combine crushed graham crackers, walnuts, the 1 tablespoon sugar, and, if desired, the cinnamon. Stir in melted butter. Press the crumb mixture onto the bottom and about 2 inches up the sides of an 8- or 9-inch springform pan; set aside.

2. For filling, in a large mixing bowl beat cream cheese, the 1 cup sugar, the flour, and vanilla with an electric mixer until combined. Beat in milk until smooth. Stir in eggs and, if desired, lemon peel.

3. Pour filling into crust-lined pan. Place the pan in a shallow baking pan. Bake for 40 to 45 minutes for the 8-inch pan, 35 to 40 minutes for the 9-inch pan, or until a 2-1/2-inch area around the outside edge appears set when gently shaken.

4. Cool in pan on a wire rack for 15 minutes. Using a small sharp knife, loosen the crust from sides of pan; cool for 30 minutes. Remove the sides of the pan; cool cheesecake completely on rack. Cover and chill at least 4 hours before serving. If desired, serve with Raspberry Sauce.

5. Makes 12 slices

6. Water Bath Method: Prepare crust as directed. Place the crust-lined springform pan on a double layer of 18x12-inch heavy-duty aluminum foil. Bring edges of foil up and mold around sides of pan to form a watertight seal. Prepare filling as directed and pour into prepared pan. Place in a roasting pan and pour enough hot water around pan to reach halfway up the sides. Bake as directed. When done, edges of cake will be set but center will jiggle a bit when pan is gently shaken. Turn oven off and allow cheesecake to sit in oven for 1 hour (cheesecake will continue to set up during standing time in oven). Remove from water bath and cool and chill as directed in step 4.

7. Sour Cream Cheesecake: Prepare as above, except reduce cream cheese to 2 packages. Omit the milk and add two 8-ounce cartons dairy sour cream. Bake 45 to 50 minutes for 8-inch pan (40 to 45 minutes for 9-inch pan).
Per slice: 439 cal., 33 g total fat (18g sat. fat), 133 mg chol., 30 g carbo., 288 mg sodium, 1 g fiber, 7 g pro.

8. Chocolate Marble Cheesecake: Prepare as above, except omit lemon peel. Melt 4 ounces semisweet chocolate. Stir the melted chocolate into half of the filling. Pour plain filling into the crust; pour chocolate filling into the crust. Use a narrow metal spatula to gently swirl the fillings. If desired, garnish with chocolate shavings.
Per slice: 473 cal., 35 g total fat (19 g sat. fat), 137 mg chol., 34 carbo., 1 g fiber, 8 g pro.

Nutrition Facts

    * Calories426,
    * Total Fat (g)32,
    * Saturated Fat (g)17,
    * Monounsaturated Fat (g)10,
    * Polyunsaturated Fat (g)3,
    * Cholesterol (mg)138,
    * Sodium (mg)303,
    * Carbohydrate (g)29,
    * Total Sugar (g)18,
    * Fiber (g)1,
    * Protein (g)8,
   

Your friend,

Tyron 

PS. Make sure you give these people a big high 5 next time you see

them as over the past few months they each referred their friends to our program and because of our referral incentive program got some serious rewards:

Val - referred 1 friend - gets 50% off their entire month of
training

Eve - referred 2 friends – gets 100% off their entire month of
training
Patty - referred 1 friend - gets 50% off their entire month of
training

Tara - referred 1 friend - gets 50% off their entire month of
training

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 (50% off for EACH person you refer! Refer two
people and get 100% off! 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!

[insert your name]

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Your Fat Loss Questions Answered

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Be sure to let me know if you liked my little Q and A video...

If you have any questions don't hesitate to ask.  Email them to me at MakersBody@gmail.com.

 

1. Tara T.
I am a new client and sadly out-of-shape, and I am hoping to try for my next child in 2011, but I would like to get my body in great shape before I do. How long should I give myself to get fit and be fit before I try to have a baby? Then can I safely exercise while pregnant?

1. Cecilia Y.
What exercises should I do when I go away?
Recently i've been taking short trips roughly lasting for a week n i'm wondering should i just forget about exercise as i'll be so tired fr sightseeing n discovering the place that i tend to overlook/even skip my regular exercise regime.Is there any exercise that i can do within a short period of time without overtaxing my already exhausted body fr travelling?Thanks in advance.

1. Mike A.
Hey Tyron - quick question: so im heading in to the next phase of cutting off some fat. Would you advise drastically cutting down on fruit (basically to none) and really just focusing on vegetables? I would imagine that the reduction in fructose etc... would make for some great reduction in overall caloric intake.

I was... planning on doing this, but I thought I should check before. I wont get scurvy or anything will I? haha.

PS. I am looking for a female personal assistant to work about 5-10 (possibly 15) hours per week mainly from home helping me with my fitness business.

MUST: Be good with computers

MUST: Be good with posting Craigslist advertisements

MUST: Be good on the phone and have very good interpersonal and communication skills

MUST: Be able to do some people management

MUST: Have reliable computer and high speed internet access

MUST: Be dependable

MUST: Have a vehicle

MUST: Live on the North Shore (as I’ll have errands that need to be done a couple of times per week)

Starting at $12 per hour.

If you think you are the female personal assistant I am looking for, please watch the Youtube video by clicking the link below. Follow the instructions in the video.

http://www.youtube.com/watch?v=YscJquuJkTg

Also if you know someone who would be interested please send them this info and ask them to contact me by email at MakersBody@gmail.com or by phone at 604.626.2342. Thanks.




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 - gets 50% off their entire month of training
Charmaine - referred 1 friend - gets 50% off their entire month of training
Tara - referred 1 friend - gets 50% off their entire month of training
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 (50% off for EACH person you refer! Refer two
people and get 100% off! 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!

[insert your name] Tweet This

Your Fat Loss Questions Answered

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Be sure to let me know if you liked my little Q and A video...

If you dig it, I’ll think about making it a weekly or biweekly thing.

(I though it would be pretty cool)

PS. By the way, check out Steve Abercrombie's recent cleanse fat loss update. See video below.

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:

Eve - referred 2 friends - gets 100% off
Patty - referred 1 friend - gets 50% off

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 (50% off for EACH person you refer! Refer two
people and get 100% off! 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!

[insert your name] Tweet This

How to Make a Post-Workout Recovery Shake

Tweet

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!

[insert your name] Tweet This