Hey everyone join the Boot Camp U trainers for some fun out on the trails of Austin this Sunday November 22nd!
Where: Turkey Creek Trail at Emma Long Park
When 8:30 AM 11/22/09
Bring family, friends and pets!!!
For more info go to http://www.bootcampuaustin.com/
Friday, November 20, 2009
Monday, November 9, 2009
Know what you're putting in your body...
"The thing that bugs me is that the people think the FDA is protecting them. It isn't. What the FDA is doing and what the public thinks its doing are as different as night and day."~ Hebert Lay, M.D., former FDA Commissioner
.....Someone who knows the ins and outs of the government agency that is supposedly protecting us and "responsible for regulating and supervising the safety of foods, tobacco products, dietary supplements, Medication drugs, vaccines, Biopharmaceutical, blood transfusion, medical devices, Electromagnetic radiation emitting devices, veterinary products, and cosmetics." OUCH!
You cannot trust anything approved by the FDA or the USDA for that matter.....especially meat and dairy products. Here is an excerpt from Skinny Bitch:
"President Abraham Lincoln founded the U.S Department of Agriculture in 1862 - when the majority of people were farmers and needed to exchange information about seeds and crops. In other words, the USDA was created to help farmers.
According to it's website, now, among others things, the USDA is responsible for the 'safety of meat, poultry and egg products.'
Hmm. That's weird. 'Cause many high-ranking staff members of the USDA were employed by, or are otherwise affiliated with, the meat and dairy industries. And if the group responsible for 'the safety of meat, poultry, and egg products' is run by people from the same industries they're supposed to be protecting us from.....well, that would be a conflict of interest. AND IT IS. An enormous, outrageous, catastrophic conflict of interest."
It just goes to show you that you can't trust anyone. READ THE INGREDIENTS. Find out for yourself what you are putting into your body. And just because something says USDA approved doesn't mean crap. I would actually stay away from any meat or dairy that has that label on it. This organization doesn't care about anything but making money.....they don't care about you, your health or the health of the animals that they feed to the American public.
I would definitely recommend reading Skinny Bitch by Rory Freedman and Kim Barnouin.
Also, Eating Animals by Jonathan Safran Foer for a more in-depth look into the meat, dairy and egg industry
THIS IS FROM A FORMER COMMISSIONER OF THE FDA!!!!
.....Someone who knows the ins and outs of the government agency that is supposedly protecting us and "responsible for regulating and supervising the safety of foods, tobacco products, dietary supplements, Medication drugs, vaccines, Biopharmaceutical, blood transfusion, medical devices, Electromagnetic radiation emitting devices, veterinary products, and cosmetics." OUCH!
You cannot trust anything approved by the FDA or the USDA for that matter.....especially meat and dairy products. Here is an excerpt from Skinny Bitch:
"President Abraham Lincoln founded the U.S Department of Agriculture in 1862 - when the majority of people were farmers and needed to exchange information about seeds and crops. In other words, the USDA was created to help farmers.
According to it's website, now, among others things, the USDA is responsible for the 'safety of meat, poultry and egg products.'
Hmm. That's weird. 'Cause many high-ranking staff members of the USDA were employed by, or are otherwise affiliated with, the meat and dairy industries. And if the group responsible for 'the safety of meat, poultry, and egg products' is run by people from the same industries they're supposed to be protecting us from.....well, that would be a conflict of interest. AND IT IS. An enormous, outrageous, catastrophic conflict of interest."
It just goes to show you that you can't trust anyone. READ THE INGREDIENTS. Find out for yourself what you are putting into your body. And just because something says USDA approved doesn't mean crap. I would actually stay away from any meat or dairy that has that label on it. This organization doesn't care about anything but making money.....they don't care about you, your health or the health of the animals that they feed to the American public.
I would definitely recommend reading Skinny Bitch by Rory Freedman and Kim Barnouin.
Also, Eating Animals by Jonathan Safran Foer for a more in-depth look into the meat, dairy and egg industry
Sunday, November 8, 2009
Heart Rate Monitors and Exercise
Heart rate monitors can be a great way to measure your fitness and useful tool for training. Although they might use it in different way, recreational exercisers all the way up to elite marathoners or triathletes can benefit from the use of a heart rate monitor. Playing with different intensities, keeping track of your recovery time, and working at a rate that keeps you in your "zone" are all great ways to gauge your cardiovascular endurance.
When you first start and exercise program, you may feel like your heart is beating out of your chest at a pace so fast that it scares you. Well, have you ever wondered what your heart rate was at that point? Whether you were truely at your MAX or not? I have found that most people are not really at their true max but panic a little becuase they are not used to their body feeling what they are feeling. So a bit of it is mental.
Not all of it though...your heart rate will definitely be higher on average when you first start an exercise program. As you get more fit and your heart gets stronger, your heart rate will not rise quite as fast and it will recover a lot faster than it did when you first started. These are REAL "in-your-face" results of your heart gettign stronger and working more efficiently. I almost can't think of better exercise results. This means your heart isn't under as much stress and it doesn't have to work so hard all of the time to pump oxygen and nutrients to your vital organs and muscles.
A FEW FACTS ABOUT HEART RATE MONITORS....
1. TRUE OR FALSE: It's vital to monitor your heart rate during exercise.
FALSE. It all depends on who you are and why you're exercising.
If you have heart disease and your doctor has forbidden you to exercise strenuously, monitoring your heart rate during workouts is a good way to avoid pushing your heart into the danger zone. Heart rate monitoring can also make sense for serious runners, cyclists, and other athletes who are eager to optimize their aerobic fitness.
But otherwise, there's no pressing need to know your heart rate
2. TRUE OR FALSE: Resting heart rate is a good indicator of aerobic fitness.
TRUE. Regular aerobic exercise makes your heart stronger and more efficient, meaning that your heart pumps more blood each time it contracts, needing fewer beats per minute to do its job.
3. TRUE OR FALSE: Maximum heart rate declines with age.
TRUE. As we all know, exertion makes the heart beat faster, and the greater the exertion, the faster the heart rate. But there's an upper limit on how fast your heart can beat, and that limit is affected by age.
4. TRUE OR FALSE: Moderate exercise promotes weight loss more effectively than vigorous exercise.
FALSE. Weight loss is a matter of simple arithmetic: To shed pounds, you must burn more calories than you consume. And when it comes to burning calories, the greater the exertion, the greater the rate at which calories are burned.
Working out at about 60% to 75% of your maximum heart rate (the so-called "fat-burning zone") burns fewer calories than working out at 75% to 85% of your maximum heart rate (the so-called "aerobic" or "cardio" zone).
But caloric burn depends on a workout's duration as well as its intensity -- and it's easier to work out longer when exercising at a lower intensity
5. TRUE OR FALSE: There's a simple and reliable formula for calculating your maximum heart rate.
TRUE. There is such a formula -- but there are two big caveats.
For starters, it's not the familiar 220 minus your age in years. That formula, first promulgated in the 1960s, works reasonably well for people under age 40. But it overstates the maximum heart rate for older people.
A more accurate formula is the one published in 2001 by Tanaka in the Journal of the American College of Cardiology: Multiply your age by 0.7 and subtract that figure from 208. For example, a 40-year-old has a maximum heart rate of 180 (208 - 0.7 x 40
It's possible, of course, to determine your maximum heart rate by running or riding a bike to the point of exhaustion. But because it can be risky, exercising that intensely is not recommended for men over 45 or women over 55, as well as for heart disease patients or people with heart disease risk factors, unless they have been exercising regularly or have been cleared to exercise by their doctors
6. TRUE OR FALSE: Using a heart rate monitor can help boost your fitness level.
TRUE. Electronic heart monitors, typically consisting of a wristwatch-like display and an electrode-studded chest strap, are used by serious runners, cyclists, etc. while training and even during races. By providing accurate, real-time heart rate information, the monitors help athletes pace themselves.
But even if you're not preparing for a marathon or a century ride, using a heart rate monitor can help motivate you to exercise. How? By turning your regimen into a solitaire of sorts: Can your regimen lower your resting heart rate? Can you exercise at the same pace but get your heart to pump more slowly? Can you shorten the time it takes your heart rate to return to normal after a workout?
5 of the Healthiest Foods
1. Greens
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients, very filling, high in fiber, and low in calories.
2. Whole Grains
They provide antioxidants, contain B vitamins, vitamin E, magnesium, iron and fiber.
3. Berries
They are loaded with Vitamin C, folate, fiber and phytonutrients.
4. Salmon
A good source of protein and omega 3 fatty acids - which has been shown to decrease “bad” LDL cholesterol and raise “good” HDL cholesterol.
5. Soy
Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber.
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients, very filling, high in fiber, and low in calories.
2. Whole Grains
They provide antioxidants, contain B vitamins, vitamin E, magnesium, iron and fiber.
3. Berries
They are loaded with Vitamin C, folate, fiber and phytonutrients.
4. Salmon
A good source of protein and omega 3 fatty acids - which has been shown to decrease “bad” LDL cholesterol and raise “good” HDL cholesterol.
5. Soy
Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber.
Thursday, November 5, 2009
Gatorade is just as bad as Soda - Advocare Rehydrate is the better choice
ADVOCARE REHYDRATE
OVERVIEW
Helps prevent cramping during and after exercise
Keeps the body hydrated during physical activity
Replaces key electrolytes and minerals lost through sweat
Includes antioxidants, carbohydrates and other nutrients that promote optimal hydration and recovery
DETAILS
Rehydrate Electrolyte Replacement Drink does more than replenish lost fluids, minerals and electrolytes. It sustains energy and muscle endurance with carbohydrates and amino acids. It also contains antioxidants to neutralize the free radicals your body produces during physical activity. Unlike other similar drinks, Rehydrate contains a 1:1 ratio of potassium and sodium - the two most vital electrolytes lost through sweat. And it helps prevent cramping with calcium, magnesium and L-glutamine to support the contraction and relaxation phases of the muscles.
Is this you?
Someone who wants to sustain hydration and energy during physical activity
Someone who wants a superior sports drink
Someone who wants to enhance your exercise regimen
Someone who wants a healthy drink for everyday use
Keeping a food log....
I just finished up with a 10-day Herbal Cleanse from Advocare a few days ago. It was a great learning experience for me to do the cleanse while cleaning up my diet and keeping a very detailed food log. I learned, first of all, how hard it is to keep up with a food log every day. I have kept one for a project in grad school but not out in the "real world' with everything else that is going on. You don't have to keep a food log for a very long time to get the benefits of it. These benefits include ebing able to see patterns (good and bad) and accountability. If you know you are going to have to write that cookie down that you are about to shove into your mouth (and possibliy show someone else), you may be less likely to do it. Or, at the very least, you will consciously think about what is going in your mouth.
Which brings up another point, keep and food log AND show it to someone else. It doesn't have to be a health professional (although I would love for my clients to keep one and show me), it could just be your spouse or friend at work.Another thing I learned (and this has happened to me before) is how CRAPPY I feel after eating properly and then going and "letting loose." Both physicially and mentally I felt like crap this weekend after I ate way too much at a buffet (w/ dessert) and then ate desserts, treats, fatty dishes at a halloween potluck. I am not saying "I felt fat" but I really did feel bad and my stomach was NOT happy.
Try cutting out fast food and fried foods for a good period of time and then go order yourself a big happy meal or something of the sort......let me know how you feel after that :) This teaches you how truly bad these kinds of foods are for you and how vital it is to fuel your body properly for it to function at its fullest capacity
If you need any tips on healthy eating, email Robyn at robyn@bootcampuaustin.com!
Which brings up another point, keep and food log AND show it to someone else. It doesn't have to be a health professional (although I would love for my clients to keep one and show me), it could just be your spouse or friend at work.Another thing I learned (and this has happened to me before) is how CRAPPY I feel after eating properly and then going and "letting loose." Both physicially and mentally I felt like crap this weekend after I ate way too much at a buffet (w/ dessert) and then ate desserts, treats, fatty dishes at a halloween potluck. I am not saying "I felt fat" but I really did feel bad and my stomach was NOT happy.
Try cutting out fast food and fried foods for a good period of time and then go order yourself a big happy meal or something of the sort......let me know how you feel after that :) This teaches you how truly bad these kinds of foods are for you and how vital it is to fuel your body properly for it to function at its fullest capacity
If you need any tips on healthy eating, email Robyn at robyn@bootcampuaustin.com!
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