tag:blogger.com,1999:blog-92145946481614154952024-02-18T19:04:57.066-08:00The JINIFIT BlogThe Jinifit blog is where intermediate/advanced exercisers can go to get health, nutrition, and exercise information geared not to beginners or body builders, but just for them. The focus is fitness, fuel, and fire! ...This is YOUR workout.Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.comBlogger234125tag:blogger.com,1999:blog-9214594648161415495.post-66086649353767829452016-02-27T20:33:00.002-08:002016-02-27T20:33:31.610-08:005 Reasons I Eat Fat...DAILY!<div class="MsoNormal">
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<tr><td class="tr-caption" style="text-align: center;">Avocado: a GREAT healthy fat</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">The other
day my client caught me eating a quick snack between sessions. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">“It must be
nice to be able to eat avocados and nuts all the time and not have to worry
about your figure!” Dana exclaimed incredulously. At first I didn’t understand
what she was talking about. Then I realized, after she scrunched up her face
and mouthed the word “fat” what was going on. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Doctors and
nutritionists have been advising people for years now that a diet that’s low in
fat and high in carbohydrates is the best way to eat. All too often, it’s
dietary fat that gets blamed for our ever-increasing obesity rates, high
cholesterol and heart disease. I’ve had clients (like Dana!) try and convince me before that it’s <i>fat</i> that makes them fat. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">I’m old enough
to remember the fat-free phenomena of the early 90’s. It was a heady time where
we all over-indulged on Snackwells Devil’s Food cookies and Entenmann's
fat-free coffee cake. It was the illusion of guilt free eating at its best. The
mantra of the day was eat as much of whatever you want… as long as it contains
no fat! Nevermind the fact that all the fat was replaced with untold amounts of
sugar in order for everything to taste delicious. I get it, there is a lot of
confusion when it comes to fat, let me clear up some of it and help you
understand why it’s not only important, but good for us!</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Fat is an essential
macronutrient that helps us grow and develop. Fats make it possible for us
absorb several key vitamins. And, with 9 calories per gram, fat is the most
concentrated source of energy. Now, with that being said, I did not just give
you permission to swerve over to the nearest In-N-out Burger on the way home
and binge on a double-double with extra fries. When we are talking about fats,
it’s important to remember that not all fats are created equal. There are
indeed good fats and bad fats. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">While saturated fats have often been demonized,
the American Journal of Clinical Nutrition found that there is </span><a href="http://ajcn.nutrition.org/content/91/3/535.abstract"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">not a correlation </span></a><span style="font-size: 12.0pt; line-height: 115%;">between saturated fat and heart
disease. Examples of healthy fats include avocados, nuts, coconut oil, olive
oil, fish and grass-fed beef. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">The fats we do want to be avoiding, the “bad”
fats if you will, are trans fats and vegetable oils. Trans fats are typically
found in items like store bought cookies, fried foods, non-dairy creamer, etc.
Eating foods high in trans fats will actually increase our levels of LDL cholesterol (the bad kind!) and lower our
levels of GOOD cholesterol (HDL.) </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921725/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">Trans fats</span></a><span style="font-size: 12.0pt; line-height: 115%;"> also create inflammation increasing
our risk of heart disease, diabetes and stroke.
</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Despite the
fact that for decades we have been told to consume carbs and skip the fat, we
have continued to gain weight at an alarming rate. Not only are we increasing
our waistlines, we are setting ourselves up for becoming </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16563942"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">insulin resistant</span></a><span style="font-size: 12.0pt; line-height: 115%;"> and increasing our risk for type II
diabetes. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Let’s take a
look at some of the reasons why you need to put down those nasty rice cakes and
grab an avocado.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">1. You Actually LOSE Fat</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">I know it
goes against everything you’ve probably ever been told, but it’s true, eating
fat can actually make you lean. Omega-3 fats like those found in certain fish,
nuts and flax seeds can help regulate lipolysis, essentially reducing weight
gain and contributing to </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257626/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">weight loss</span></a><span style="font-size: 12.0pt; line-height: 115%;">.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">2. Bigger Muscles</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Before you
panic at the the thought of building muscle, I don’t mean you are going to look
like Hercules or Xena, Warrior Princess. I simply mean that fats support your
body’s ability to produce growth hormone which inhibit the breakdown of muscle
as a result of strength training. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">3. Stronger Bones</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">As we get
older we naturally begin to lose bone density, but we can fight that decline
with a little help. </span><span style="background: white; color: #333333; font-size: 10.5pt; line-height: 115%;"> </span><span style="font-size: 12.0pt; line-height: 115%;">Although strength training has </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/9927006"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">been shown</span></a><span style="font-size: 12.0pt; line-height: 115%;"> to be invaluable when it comes to bone strength, it
is imperative that we supply our bodies with the proper building blocks.
Vitamins K2 and D are both fat-soluble nutrients essential for building strong
bones and preventing </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/12077663"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">osteoporosis</span></a><span style="font-size: 12.0pt; line-height: 115%;">. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">4. Better Immune System</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Although
working out is good for us, it is still a stressor on our bodies. Although a
weakened immune system is usually just associated with working out TOO much,
it’s still a good idea to take care of our immune system as much as we can.
There is </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2042098/?tool=pubmed"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">evidence that suggests</span></a><span style="font-size: 12.0pt; line-height: 115%;"> that certain saturated fats found in
coconut oil can help to improve our overall immune health. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">5. Improved Brain Function</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Don’t take
this the wrong way, but your brain is primarily comprised of fat and
cholesterol. Since your brain is almost </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/20329590"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">60% fat</span></a><span style="font-size: 12.0pt; line-height: 115%;">, fatty acids are some of the most important building blocks
when it comes to your brain and its’ ability to perform. A majority of that 60%
is comprised of the omega-3 fatty acid, DHA. DHA has been shown to </span><a href="http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">improve brain functions</span></a><span style="font-size: 12.0pt; line-height: 115%;"> like motor skills which are crucial
for athletes. A diet high in omega-3 can also improve conditions of </span><a href="http://anp.sagepub.com/content/39/4/274"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">depression</span></a><span style="font-size: 12.0pt; line-height: 115%;"> and ADHD. But because our bodies don’t produce these
fatty acids it’s important that we get them from our diet. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">It’s time to
stop being afraid of fats, just be aware which fats you are consuming.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Do you
include a wide variety of healthy fats in your diet? I’d love to hear what some
of your favorites are! Feel free to share below or on my </span><a href="https://www.facebook.com/Jinifit/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">Facebook</span></a><span style="font-size: 12.0pt; line-height: 115%;"> page.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-82969040470991553342016-01-14T20:52:00.004-08:002016-01-15T22:15:26.051-08:00Morning Has Broken...5 Ways to Fix It<div class="MsoNormal">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-iqfaToJTrJhFjJsLSgCrfOO1vl2UyjhHcDbp9V5ECjXYOrZ8QiXi6_bulyVwFFdIWmWNCvMQpu-uwFTuDae66AL4vgKVfJFFTZsrKSNDJvJgiNS0vK39wD6TA27u7hAf-HwlolTS1Q/s1600/35822736_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY-iqfaToJTrJhFjJsLSgCrfOO1vl2UyjhHcDbp9V5ECjXYOrZ8QiXi6_bulyVwFFdIWmWNCvMQpu-uwFTuDae66AL4vgKVfJFFTZsrKSNDJvJgiNS0vK39wD6TA27u7hAf-HwlolTS1Q/s320/35822736_m.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Start the morning out right!</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">“This is the
4th time this month you’ve cancelled our plans, we can’t go on like this.” I
texted. “I know, and I’m sorry...It’s just that, well, I have to work late.
Again.” He responded. What at one time
had been such an amazing relationship had begun to unravel. He had finally been
promoted to his dream job and the corner office. With that change however,
things that were once a high priority began to take a backseat. I was
determined to save what we had though. It was time to make (what some people may
consider) an indecent proposal. “For us to continue, we need to move your
sessions to first thing in the morning,” I said. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I know a lot
of people would rather sell their soul than entertain the thought of throwing
the covers off and getting up before the sun is out. But I can tell you with
absolute certainty that </span></div>
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<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">people who work out in the mornings are more likely to
be consistent than their evening counterparts. And when it comes to meeting
your goals, consistency is crucial! Being more consistent is just one of the
advantages to starting your day with a good sweat session. It’s a great way to</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/19276839"><span style="color: #1155cc; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"> jumpstart your brain</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">, boost your energy level and </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/19276839"><span style="color: #1155cc; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">improve your mood</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">.
Getting that high intensity burst training out of the way first thing in
the morning can even lead you to make </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/25389897"><span style="color: #1155cc; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">better food choices </span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">the rest of the day!</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Even with
all the advantages, crawling out of bed to head to the gym can still seem like
a herculean task. Let’s discuss some easy ways to make it little more bearable
and realistic. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">1. Prioritize Your Workouts</span></b>
-<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">When you consider the fact that
after 8 hours of </span><a href="http://blog.jinifit.com/2015/10/7-ways-i-helped-my-client-overcome-her.html"><span style="color: #1155cc; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">sleep</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";"> there are only 16 hours left in the
day to get everything accomplished, you <i>HAVE</i>
to figure out what’s important to you. Get out a pen and paper and make a list.
Between work and family it can seem like making time to go the gym is selfish,
but the fact of the matter is, it’s the exact opposite. If you really want to
be able to support and take care of others, you have to take care of yourself. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">2.
Get Out The Door </span></b>- <span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Tell
yourself that you will put on your shoes, get out of the door and just “show
up.” After All, showing up is half the battle right? More often than not you’ll
find yourself staying a little longer and working out a little harder than you
thought you would while you were cozily nestled under your down comforter. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">3.
Accountability</span></b> - <span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">We
typically don’t like to let other people down. Sometimes this works to our
disadvantage, like when we find ourselves past our bedtime baking dozens of
cookies for the school bake sale. But we <i>DO</i>
have the ability to harness our people-pleasing ways for good. You can do this
by making yourself accountable to someone. Maybe it’s your best friend (if you
can get a workout in and not spend the whole time gossiping!) or that TRX class
you know you should be going to. If you want to take your accountability (and
your overall fitness) to the next level, consider getting a personal trainer.
Knowing you’re going to be charged for that session you feel like skipping out
on, might just make you think twice!</span><o:p></o:p></span></div>
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Get your Zzzz’s </span></b> - <span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">One of the most important, and often
overlooked, things we can do to improve our overall health is to get enough
sleep. In our modern-day, non-stop world, we have to be vigilant in our quest
for an amazing night of rest. That means it’s up to <i>you</i> to make it happen. I’ve </span><a href="http://blog.jinifit.com/2013/08/deep-sleep-for-fat-loss-muscle-building.html"><span style="color: #1155cc; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">mentioned before </span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">several strategies that can lead to
your best sleep ever. But simply putting down your phone an hour before bed and
not obsessively checking emails, Facebook and texts will do <i>WONDERS</i> in helping you get the slumber
you need. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">5. Lay it all out</span></b> - <span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Lay out everything you need in the
morning the night before. Honestly, I can’t stress enough just how big of a
difference this one simple act makes. It is amazing how much easier it is to
get ready in the morning if you just have to roll out of bed, into your workout
gear and grab a bag on your way out the door. It’s like your life on autopilot!
You don’t have to make any decisions, waste time looking for matching socks or
your favorite pair of shorts… you’ve already done it. Grab-and-go convenience
when you need it most!</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Have you
come up with some effective strategies that you use to make your morning
workout routine a little easier? I’d love to hear them! Share below or strike
up a conversation on my </span><a href="https://www.facebook.com/Jinifit"><span style="color: #1155cc; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Facebook page</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">!</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-73546635903002393922016-01-08T21:42:00.000-08:002016-01-08T21:42:22.904-08:005 Reasons I Love My Coffee (Number 5 is Amazing!) <div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCL2wS7s8hBK0NllCXpfV_kMflHpyoJJ0Up8E40pMWLhWWzurWvi1Do8XygoDy-R5JLoc9HAXPdlKd-M0I2GmG27ijDliX1CwnhyoZj5z5gVT_LrLRNcfqDv-r-SVAAkcGGcPWG4rUR3k/s1600/Cup+of+coffee+-+Copy.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCL2wS7s8hBK0NllCXpfV_kMflHpyoJJ0Up8E40pMWLhWWzurWvi1Do8XygoDy-R5JLoc9HAXPdlKd-M0I2GmG27ijDliX1CwnhyoZj5z5gVT_LrLRNcfqDv-r-SVAAkcGGcPWG4rUR3k/s400/Cup+of+coffee+-+Copy.jpg" width="282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is no cup 'o average Joe</td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">“There
desperately needs to be a separate line at The Coffee Bean for people who have
their life together!” I muttered under my breath to my friend while patiently
(okay, maybe not-so-<i>patiently</i>)
waiting to order my organic, dark-roast dose of caffeine. Either there were way
too many people who had never actually ordered coffee before, or I was just in
a particularly cranky, java-deprived haze. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">As a
personal trainer, smoking, booze, and recreational heroin use (ha ha) or, any drugs for
that matter! are obviously things that are not part of my life. However,
admittedly, coffee is definitely a vice of mine… but one that I am unapologetic
about. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Let me clear
up any misconceptions about what I mean by consuming coffee. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Quality is
key! Choosing </span></span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">organic beans can drastically reduce your exposure to many of the
toxins from pesticides that are typically used in coffee production. I always
buy whole bean coffee for my house and keep it refrigerated and grind it fresh
when I need a little pick-me-up. Until I recently broke my French press, that
was my preferred method to brew a cup. Until I get around to replacing that, I
just make sure that I use bleach-free or permanent filters, I think it tastes
better and who really wants bleach in their coffee anyway?</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Even though
my clients like to give me a hard time for what could be considered a
borderline addiction… I am always quick to point out the undeniable benefits a
good, strong cup of coffee can provide. Just, please don’t confuse that frothy,
oversized disaster of sugar, polyunsaturated fats, and
artificial-flavors-in-a-cup with coffee. Even calling it a cappuccino is a
misnomer. Coffee shops have just figured out a way to sell you a hot milkshake.
</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Let’s take a
look at some of the reasons you should consider starting your day with some
java magic.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">1. Fat Loss</span></b><span style="font-size: 12.0pt; line-height: 115%;">-The only reason that ab-blaster
class is on the group exercise schedule is because everyone wants amazing abs.
But I will tell you with the same brutal honesty I tell all my clients, unless
you get rid of the fat around your midsection… no matter how strong your abs
are, you’ll never see them! However, caffeine has been shown to boost your</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/7486839"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pubmed/7486839"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">metabolic rate</span></a><span style="font-size: 12.0pt; line-height: 115%;"> and help</span><a href="http://ajcn.nutrition.org/content/79/1/40.abstract"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://ajcn.nutrition.org/content/79/1/40.abstract"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">burn fat.</span></a><span style="font-size: 12.0pt; line-height: 115%;"> So, you really <i>can</i> work on your beach body from your neighborhood coffee shop!</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">2. Memory -</span></b><a href="https://en.wikipedia.org/wiki/Alzheimer%2527s_disease"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">Alzheimer's disease</span></a><u><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></u><span style="font-size: 12.0pt; line-height: 115%;">is the most common form of dementia,
or non-age related cognitive decline, which affects memory, attention, language,
and other cognitive-related functions. Although there is currently no cure for
Alzheimer’s we are learning that there are things we can do to possibly prevent
it from happening. Along with</span><a href="http://blog.jinifit.com/2013/09/reduce-your-risk-for-alzheimers.html"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://blog.jinifit.com/2013/09/reduce-your-risk-for-alzheimers.html"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">exercise</span></a><span style="font-size: 12.0pt; line-height: 115%;">, the latest research also indicates
that coffee drinkers have a significantly</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/20182026"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pubmed/20182026"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">lower risk</span></a><span style="font-size: 12.0pt; line-height: 115%;"> of acquiring the disease. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">3. Improve Your Workout</span></b><span style="font-size: 12.0pt; line-height: 115%;">-The proven</span><a href="https://en.wikipedia.org/wiki/Ergogenic_aid"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="https://en.wikipedia.org/wiki/Ergogenic_aid"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">ergogenic</span></a><span style="font-size: 12.0pt; line-height: 115%;"> effects of</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/23573201"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pubmed/23573201"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">coffee</span></a><span style="font-size: 12.0pt; line-height: 115%;"> means that a big cup of coffee can help you get through the
toughest workout. Not only that, it is arguably a lot better for you than any
of the overpriced, pre-workout drinks in your gym's cooler. Another interesting
aspect of coffee as an ergogenic aid is the notion that it helps to reduce your
rate of perceived exertion or RPE, which is a way to measure the intensity of
your workout. If coffee helps you lower your RPE, you might just be working out
harder and more effectively and not even realize it!</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">4. Fight Depression</span></b><span style="font-size: 12.0pt; line-height: 115%;">-It is estimated that around 15
million Americans struggle with depression in one form or another. However a
study published by the Harvard School of Public Health suggests that perhaps
coffee can help decrease the risk of</span><a href="http://www.hsph.harvard.edu/news/hsph-in-the-news/coffee-depression-women-ascherio-lucas/"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://www.hsph.harvard.edu/news/hsph-in-the-news/coffee-depression-women-ascherio-lucas/"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">depression in women</span></a><span style="font-size: 12.0pt; line-height: 115%;">.
I do want to be absolutely clear that if you do think you might be
suffering from moderate to severe depression, please seek medical and
psychological counseling. A little coffee and some</span><a href="http://blog.jinifit.com/2014/10/new-study-elucidates-how-exercise.html"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://blog.jinifit.com/2014/10/new-study-elucidates-how-exercise.html"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">exercise</span></a><span style="font-size: 12.0pt; line-height: 115%;"> may not be the cure-all, but it
certainly can’t hurt.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">5.
Longer Life</span></b><span style="font-size: 12.0pt; line-height: 115%;">-This
may be among the best news yet, coffee can help increase the</span><a href="http://annals.org/article.aspx?articleid=668690"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://annals.org/article.aspx?articleid=668690"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">longevity of your life</span></a><span style="font-size: 12.0pt; line-height: 115%;">. Make sure you give all the people
in your life that you care about gift cards to Starbucks… you might just be
able to keep them around a</span><a href="http://link.springer.com/article/10.1007%252Fs00125-006-0435-9?LI=true"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://link.springer.com/article/10.1007%252Fs00125-006-0435-9?LI=true"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">little longer</span></a><span style="font-size: 12.0pt; line-height: 115%;">! Just make sure you are steering
clear of adding lots of artificial sweeteners, creamers and flavors to that
perfect cup of organic, dark-roast, life extending Venti cup of vitality.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-61121211462690761982016-01-01T23:59:00.003-08:002016-01-08T21:42:51.464-08:005 Common (and Important) Workout Mistakes<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEjpmrpml1qtyrH83fClkIXf67j7Pr6Tv5zow3M1ttZQvSRSXnw3JyXYP5gAT70sXGiz0-Y9TWTTo98C1VZ40bUCAKE07kpiwSGaBJX3BwpQw6ZMgEyVgAPacsfnlbRnpvHGra5hyUS9s/s1600/girl+on+elliptical.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEjpmrpml1qtyrH83fClkIXf67j7Pr6Tv5zow3M1ttZQvSRSXnw3JyXYP5gAT70sXGiz0-Y9TWTTo98C1VZ40bUCAKE07kpiwSGaBJX3BwpQw6ZMgEyVgAPacsfnlbRnpvHGra5hyUS9s/s320/girl+on+elliptical.jpg" width="205" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not getting fit</td></tr>
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<span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif; font-size: 12pt; line-height: 115%;">As
she strolled in with her soy-latte-whatever, gloating that she made it (OMG!)
for the third time this week! I think she wanted me to shower her with
accolades when what she really needed was a reality check on the wonders of
soy.</span></div>
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<span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Here’s
where I’m going to dispense some tough love.
If your hour gym visit consists of </span></span><br />
<a name='more'></a><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">strolling on an elliptical machine
with a women’s magazine or watching MSNBC, you aren’t getting fit. <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;">I’ve
got five ways to economize your workout and get optimal results without making
the gym your home away from home.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;">1. Stop wasting time on
useless workouts.</span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;">I
love the Kardashians as much as you (OK, not really), but stop watching those
shows on the treadmill. Long-duration cardio belongs in the Jane Fonda fitness
era. It’s outdated. It almost makes those Suzanne Somers Thighmasters look
useful and relevant.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;">Steady-state
cardio can actually be counterproductive, raising your stress hormones and
breaking down muscle. I’ve spoken before about</span><a href="http://blog.jinifit.com/2014/03/mcexercise-why-your-workout-could-be.html"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;"> other</span></a><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;"> effects of
long-duration cardio but for now, let’s agree that unless you’ve got hours and
nowhere to go, don’t do long-duration cardio. Even if you’ve got nothing better
to do, skip the hour-long cardio sessions. A nice, leisurely walk however, is
an excellent way to lower stress hormones like cortisol. But remember, it isn’t
“exercise.”</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;">Here’s
what to do instead: short bursts of high-intensity cardio (HIIT, or burst
training) on your non-lifting days or integrated into your resistance workout.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;">Juxtaposing
HIIT with weight resistance builds muscle, boosts immune function, and burns
more calories at rest. If you still think that spin instructor has great glutes,
ask him out (he’s probably </span><span style="font-size: 12.0pt; line-height: 115%;">taken), but don’t make that your sole workout. Focus on the weights, vary
thin<span style="color: #1a1a1a;">gs up, and get a little out of your comfort
zone.</span></span><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">What
does “focus on the weights” mean? There can be a lot of confusion around this
so, let me try and clear it up. When I am lifting weights, my focus is to lift
as heavy as I can, quickly, <i>but with good
form</i> until I am unable to continue. I then rest until I <i>can</i> continue. If you are lifting heavy
enough and limiting your rest, you are constantly moving. Your lifting then <i>becomes</i> your cardio. While this is a
very intense workout, you will only be pushing that hard for around 20 minutes,
focusing on big, multi-joint movements.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;">Another
great way to increase the intensity of a strength workout is to lift as heavy
as possible (<i>with good form</i>), and
then insert bursts of cardio. For example, after your third set of a given
exercise (maybe even your second set), do a burst of your choice, for
instance…burpees! As long as you are keeping your heart rate up, you’re getting
a cardiovascular workout at the same time.</span><o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-size: 12.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">You
<i>can</i> still do your cardio-only
workouts on non-lifting days, they just need to be high-intensity,
explosive-type exercises for a short workout. Sprinting, jump rope double-unders,
jumping jacks and burpees are all examples. These high-intensity workouts can take
a lot out of the body. Going this hard 4-5 times a week is probably a little
too much. If you are going to be doing high-intensity cardio days, it would be
best to alternate those with straight weight training sessions. The most bang
for your buck comes from combining cardio into your lifting workout like I
mentioned earlier, spending less time in the gym.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">2. Get a plan.</span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">I once drove
from Los Angeles to San Diego without a GPS and ended up in
The-Middle-Of-Nowhere, California. It’s the same with reaching your fitness
goals: Blindly going in with no idea what you’ll actually do becomes a recipe
for failure. If you want an efficient, effective workout, you need a plan.
Spend some time, do a little research, and dole out the cash for a trainer. A
little front-end time and energy pays huge dividends down the road.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">3. Lift heavy things.</span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Put. Those.
Stupid. Pink. Dumbbells (or the equivalent). Down. Yes, I’m talking to you!
When women say they want to be “toned,” what they’re really saying, (without
knowing it) is they want muscle definition. They want to wear a sleeveless
sexy, drool-worthy cami, right? You get those killer arms and shoulders by
building muscle and reducing body fat. Constantly challenge yourself and master
your form. (A trainer can do wonders here.) Doing 20-30 reps with those pink
dumbbells becomes the road to nowhere.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">4. Do less crunches.</span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Spot
reduction might be the biggest fitness myth ever. Those crunches you’re doing
while simultaneously texting, will eat up your data plan but they do nothing
for your midsection. Your core is made
up of different muscles with the primary purpose of keeping you stable. Moves
like kettlebell swings and plank variations challenge those muscles that keep
you stabilized. And if you’ve got belly fat, you aren’t going to see those abs,
period. Your real ab work occurs in the kitchen.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">5. Warm it up.</span></b><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">If you told
me you don’t have time to do a thorough warm-up, I would tell you that you
don’t have time to workout. Set aside 10-15 minutes and do some dynamic
stretching- bodyweight-only versions of what you’ll be doing in your workout. Lunges,
squats, and push-ups work well for this. A</span><a href="http://blog.jinifit.com/2015/12/the-one-thing-youre-not-doing-that.html"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="http://blog.jinifit.com/2015/12/the-one-thing-youre-not-doing-that.html"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">good warm-up</span></a><span style="font-size: 12.0pt; line-height: 115%;"> will improve your performance and
decrease your risk of injury. Trust me, the last thing you want to do is get
sidelined with a torn hamstring! Other benefits include raising your core
temperature, preparing your body for exercise, increasing your range-of-motion (temporarily)
and establishing a neuromuscular connection… making sure your mind and your muscles
are getting ready to talk to each other and are working together.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Whether
you’re a newbie or seasoned fitness instructor, you probably see your own
mistakes at the gym. Share yours below or on my</span><a href="http://www.facebook.com/jinifit"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="http://www.facebook.com/jinifit"><span style="color: #0433ff; font-size: 12.0pt; line-height: 115%;">Facebook page</span></a><span style="font-size: 12.0pt; line-height: 115%;">.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>________________________</i></span><i>_______________</i></span><i style="font-family: arial, helvetica, sans-serif;">_________________________________</i></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">© 2016 Jinifit, Inc.</span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-21689848813955083872015-12-25T19:36:00.000-08:002015-12-25T19:36:15.403-08:00The One Thing You’re Not Doing that Could Jeopardize Your Workout Success<div class="MsoNormal">
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<tr><td class="tr-caption" style="text-align: center;">Getting that warrm-up in...for all the right reasons</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 115%;">“What do you
</span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 115%;">MEAN</i><span style="font-family: Arial, Helvetica, sans-serif; line-height: 115%;"> we haven’t even started the
workout yet?” my client breathlessly asked me, wiping her forehead with her
sleeve. “This couldn’t just be the </span><i style="font-family: Arial, Helvetica, sans-serif; line-height: 115%;">warm-up!”</i></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">I attempted
a mischievous smile. Admittedly, I derive a modicum of pleasure knowing even my
warm-ups begin to push and challenge my clients. I explained that this was her
chance to get the blood flowing, muscles moving, and her head in the game. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">I cry a little
bit on the inside every time people run into the gym and immediately start
throwing a bunch of weight around (and I see it ALL the time). Their only
warm-up entails putting on headphones and filling up a water bottle. If you
want a surefire way to guarantee injury, head straight into some deadlifts.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">If you asked
me the most important part of a workout, without hesitation I would reply the
warm-up.</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; line-height: 115%; text-align: center;">Every
session I do includes a dynamic warm-up, which involves moving while you’re
stretching compared with</span></div>
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<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">old-school “static stretching,” which can actually <u><span style="color: #1255cc;">decrease performance and make you weaker!</span></u></span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">Here’s why
you spend 10-15 minutes incorporating a thorough dynamic warm-up into your
routine. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="line-height: 115%;">1. Muscle activation.</span></b><span style="line-height: 115%;"> Moving and jumping around increases
blood flow to your muscles, which supplies them with more oxygen. Simply put,
it gets the muscles you’re going to use ready to, well, work! </span><o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;"><br /></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">2. <b>Improved range of motion. </b>Feeling stiff
and tight? A good warm-up helps loosen you up and make you f</span><span style="color: #1255cc; line-height: 115%;"><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">eel more flexible. </a></span><o:p></o:p></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="line-height: 115%;">3. Neuromuscular connection. </span></b><span style="line-height: 115%;">That’s a scientific way to say it
helps you become a little more coordinated by getting your mind and your
muscles communicating to each other. </span><o:p></o:p></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">4. <b>Improved performance.</b> If you want to
lift a little heavier, run a little faster or last a little longer,</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16095425"><span style="color: windowtext; line-height: 115%; text-decoration: none;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pubmed/16095425"><span style="color: #1255cc; line-height: 115%;">research suggests</span></a><span style="line-height: 115%;"> a dynamic warm-up can help those
things happen. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">Some circles
(I won’t name names) pride themselves on saying things like “Our warm-up is
harder than your workout.” </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">Well, <i>la-ti-da</i>! </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">With
anything fitness related, you want to consider where YOU need to be. You want
to scale your warm-up according to your current fitness level. Ideally, it
should get you breathing harder and sweating, but it shouldn’t exhaust you or
make you say ridiculous things to impress others. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">My favorite
moves to include in a dynamic warm-up are simply the same movements you’ll be
doing during the workout -only without weights i.e. lunges, squats and
push-ups. I also like to throw some jump rope into the mix. It steps up your
heart rate and improves coordination. If you aren’t quite ready to jump rope,
you can always do jumping jacks or simply run in place. </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">As much as I
love dynamic stretching, adding a few minutes of light, static stretching
(meaning, just holding the stretch) at the end of your workout when your
muscles are warm and pliable becomes a great cool-down method that also
decreases muscle soreness and improves flexibility. </span><span style="line-height: 115%;"> </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">What’s YOUR
warm-up routine? Have your thoughts about warming up changed since you started
working out? Share your thoughts below or on my</span><a href="https://www.facebook.com/Jinifit"><span style="color: windowtext; line-height: 115%; text-decoration: none;"> </span></a><a href="https://www.facebook.com/Jinifit"><span style="color: #1255cc; line-height: 115%;">Facebook page</span></a><span style="line-height: 115%;"> . </span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;"> </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>________________________</i></span><i>_______________</i></span><i style="font-family: arial, helvetica, sans-serif;">_________________________________</i><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-29901601078408718302015-12-19T00:05:00.000-08:002015-12-19T00:05:48.269-08:005 Ways to Cultivate More Gratitude in 2016<div class="MsoNormal">
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<tr><td class="tr-caption" style="text-align: center;">Living in gratitude</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 12pt; line-height: 115%;">“How can you
be so freaking positive at 5 a.m.?” a client recently asked me as we finished
warming up and proceeded into the weight room. I took a big swig of my
Starbucks dark roast and gave that query some thought.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Full
transparency: Most days I want to punch my alarm clock. Plus, come on, it’s
almost 2016. We can send vacationers to the moon; can’t we have our dark roast
door-delivered?</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">But you know
what? I always show up with a smile, a kind word, and a let’s-get-it-done
attitude no matter how lousy I might be feeling. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Even a
top-shelf trainer has days where we want to punch the alarm clock or, nothing <s> </s>goes right so we want to crawl back in bed
with a pint of Chunky Monkey and fantasize about running away to a secluded
hammock on some remote North Shore cottage.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">What’s the
difference between not being able to crawl out of bed and face the day and
feeling like you can tackle the world and come out on top? </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Gratitude. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">And I’m not
talking about some rah-rah forced version of gratitude. I’m talking about </span></span><br />
<a name='more'></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">deep,
genuine appreciation for the many things we’ve been blessed with. That morning,
I resolved to cultivate – yes, cultivate (it takes work!) – more of that
gratitude this coming year.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Gratitude
becomes the absolute cornerstone of happiness. Yeah, dark roast coffee gives me
<i>pleasure</i><b> </b>but gratitude makes me happy –there’s a difference. But wait, you
say. How can a herculean session of heavy lifting or burpees fill me with
gratitude? </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Here’s why:
because my body is capable of doing that –and that’s so amazing.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">“When I sit
behind the wheel of my brand new car or rock that new swimsuit because I feel
lean and sexy, <i>THEN </i>I will be happy”
becomes our default thought pattern.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">But really,
not one of those things will actually <i>make</i>
you happy. Happiness is a deeper, more sustained emotion. When you’re aware of
all you have to be thankful for, real happiness simply flows. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">How many
times have you thought, “If only I had (fill in the blank) I would be happy?”
Now that you have “it”… are you truly happy or have you merely started the
process over? Why should the universe give you more when you don’t appreciate
what you’ve already got?</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Gratitude and
appreciation for what you have now, in the moment, becomes life shifting.
Focusing on what you’re grateful for directs the flow of energy toward more
positive growth because what you focus on, expands.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">To really
put this into action, I recommend a gratitude journal. I use</span><a href="http://griddiaryapp.com/en/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="http://griddiaryapp.com/en/"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">Grid Diary</span></a><span style="font-size: 12.0pt; line-height: 115%;"> every morning. Other ways to
cultivate gratitude in your own life (I</span><a href="http://blog.jinifit.com/2014/11/the-missing-ingredient-in-thanksgiving.html#more"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="http://blog.jinifit.com/2014/11/the-missing-ingredient-in-thanksgiving.html#more"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">mentioned some things</span></a><span style="font-size: 12.0pt; line-height: 115%;"> a while back) include keeping a
journal, sending thank-you notes, or calling an old friend. Yes, gratitude
takes some effort, but it pays dividends.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Here are
five reasons <i>WHY</i> being</span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">appreciative and
thankful</span></a><span style="font-size: 12.0pt; line-height: 115%;"> can create
such a powerful shift in your life. </span><o:p></o:p></span></div>
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<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">1.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Being grateful makes you kinder to others.</span></b><span style="font-size: 12.0pt; line-height: 115%;"> Through our hurried, daily
interactions, it’s easy to take for granted the people in our lives who make
each day a little better, including friends, loved ones, and even the stranger
who said “thank you” when you held the door open for them. When you appreciate
those around you, you begin to realize we all have more in common with each
other than we think. Becoming more compassionate towards others gets easier.<o:p></o:p></span></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">2.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Being grateful can make bad become good. </span></b><span style="font-size: 12.0pt; line-height: 115%;">Sometimes all it takes is a little
change in perspective to realize just how lucky we really are and how good we
actually have it. Having a bad day at work? Be grateful you have a job. Stuck
in traffic? Be thankful you have a car and a way to get around. Whatever your
current mindset, cultivate gratitude. <o:p></o:p></span></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">3.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Being grateful clarifies what’s <i>really</i>
important.</span></b><span style="font-size: 12.0pt; line-height: 115%;"> When you
feel thankful your kids are healthy, it makes it a lot harder to complain about
them being noisy or messy. If you have a roof over your head and some groceries
in the fridge, be thankful you have those blessings and it will make paying
other bills less painful.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">4.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Being grateful can reduce stress.</span></b><span style="font-size: 12.0pt; line-height: 115%;"> We often blame stress for anxiety, insomnia, a weakened
immune system, and even higher levels of the hormone cortisol (potentially
responsible for that</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/11020091"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pubmed/11020091"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">weight around your midsection</span></a><u><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;"> </span></u><span style="font-size: 12.0pt; line-height: 115%;">you can’t seem to get rid of.)
However,</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/25222798"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pubmed/25222798"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">research shows</span></a><span style="font-size: 12.0pt; line-height: 115%;"> expressing gratitude for all you’ve
been blessed with can help reduce your overall levels of stress!<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">5.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Being grateful gives you self-love. </span></b><span style="font-size: 12.0pt; line-height: 115%;">We spend a lot of time beating ourselves up because we
don’t think we measure up against our peers or that we aren’t where we should
be in life. Stop beating yourself up. Look back at your life and become
thankful for the journey, how far you’ve come, and the things you’ve learned
and accomplished along the way. Trust me: Where you’re at now will probably
seem a lot better.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">What do <i>you </i>have to be grateful for? Remember,
it doesn’t have to be something huge. It can be as simple as having hot water
for your morning shower or matching socks! Share your gratitude below or on my</span><a href="https://www.facebook.com/Jinifit"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></a><a href="https://www.facebook.com/Jinifit"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">Facebook fan page.</span></a><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.facebook.com/Jinifit"></a><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.facebook.com/Jinifit"></a><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-89399511115713214562015-12-11T21:13:00.003-08:002015-12-11T21:14:14.633-08:00Can A Fitness Tracker Change Your Life...and Do You Want It To? <div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWQmqW_DXtnZOIVG2UlsY3v4nb1tX83KJYkRnRGNd-BZ6VzI6Pe42pay31T5eypIQkF_2U15UCawoRgXn3zh3uCdr3hiPJW2LQnYZFu7PJCJ-70_E5q48bUqdBf9hnRApQj534DIvpgww/s1600/Fitbits.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWQmqW_DXtnZOIVG2UlsY3v4nb1tX83KJYkRnRGNd-BZ6VzI6Pe42pay31T5eypIQkF_2U15UCawoRgXn3zh3uCdr3hiPJW2LQnYZFu7PJCJ-70_E5q48bUqdBf9hnRApQj534DIvpgww/s1600/Fitbits.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fitness gadgets: help or hinder?</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">“Fabulous
bracelet,” I recently remarked to my best friend while enjoying a <i>mostly</i> healthy lunch. (Sometimes you
have to get the mixed berry cobbler or what’s the point of living, right?) </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">She quickly
pointed out it wasn’t just a bracelet; it doubled as her latest fitness device
that tracked precisely how many calories she burned, how many steps she took,
and whether or not she needed to reapply her lipstick. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">OK, I might
be slightly exaggerating about that last part, but it certainly seemed to do
everything else. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">While I
fully support optimizing health and getting in better shape, sometimes these
gadgets bring with them, a certain </span></span><br />
<a name='more'></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">level of neuroticism that can actually
derail your best fitness efforts.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">The answer
lies in finding the balance and what works for you. Don’t spend more time
looking at charts and graphs than you sweat and lift. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">Should I Track?</span></b><o:p></o:p></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">We’ve been
tracking workouts for eons. No, hieroglyphics on cave walls didn’t necessarily
depict how many gallons of water we consumed daily, yet fitness enthusiasts
have long maintained data from their workouts. Whereas even a decade ago we
used pen and paper, wearing a cool gadget on your wrist provides a more modern
way to track movement, sleep, calories, and all sorts of other fitness-focused
monitoring. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">With today’s
tracking devices, paying attention to whatever information you chose to,
becomes far easier. You can monitor the usual suspects like steps per day and
calories burned as well as sleep quality and
post-workout recovery. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Now, can we
get that gadget that makes breakfast for you and removes the gazillion
stressors that permeate our morning frustrations?</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">What it
comes down to is, do you need a fancy gadget to track everything? What if we
just had our coffee, maybe a protein shake, and got on with our day? Tracking
brings out the OCD in some people and massive neuroticism in others. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Can tracking
devices help you? A big emphatic…maybe. Like </span><a href="http://blog.jinifit.com/2013/08/why-fitness-gadgets-can-change-your.html"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">I’ve said before</span></a><span style="font-size: 12.0pt; line-height: 115%;">, if you can track responsibly, and
not become neurotic and miserable – then, go for it. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">If you spend
all your time obsessing about your steps walked, calories burned, and lattes
avoided, it might become more of a drawback than an asset. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">At the same
time, as my friend JJ Virgin always says, what you track, you can improve.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">So
ultimately you’ve got to decide if a tracking device could make your fitness
goals more attainable or if it just becomes a pretty gadget that complicates
things. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Regardless
of route, remember tracking your progress is the goal, not becoming overwhelmed
or neurotic.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">OK, I Want a Gadget… What’s the Best
One?</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">So you’ve
decided a device won’t overwhelm your life with useless data and you’re going
to utilize it mindfully. How do you determine the best choice?</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Do your
homework and figure your budget. ($100 seems to be the average gadget budget.) </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">I spent an
afternoon looking at the latest devices. Based on that research, here are the
Jinifit-approved devices. Keep in mind these would also make fantastic gifts! </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><span style="font-size: 12.0pt; line-height: 115%;">Note: I am not affiliated with any of
these manufacturers and simply recommend these because they’re top-rated,
affordable, and address my audience needs.</span></i><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.amazon.com/gp/product/B00TXHZIFS?keywords=fitness%25252520gadget&qid=1449271945&ref_=sr_1_15&sr=8-15"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">Polar A300 Fitness and
Activity Monitor</span></a><a href="http://www.amazon.com/gp/product/B00TXHZIFS?keywords=fitness%25252520gadget&qid=1449271945&ref_=sr_1_15&sr=8-15"><i><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;"> </span></i></a><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">This fab
device tracks my sleep and movements throughout the day. Better yet, it
connects to my heart-rate monitor and tracks my workouts. It tracks not only
the steps but also the quality of my workouts. At about $100, it offers quality
at a reasonable price.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.amazon.com/gp/product/B00RE1UKLC/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00RE1UKLC&linkCode=as2&tag=dscalead-20&linkId=47HPNLBQCIZVXKLP"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">Garmin vivoactive GPS
and navigation</span></a><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Sleek and
sexy, the Vivoactive also syncs to my phone so I can decide whether or not I
want to stop my workout to answer my
phone or a text. The touch screen is so easy to use and records my daily
activities. Besides counting your steps, it also buzzes to remind you to get
moving, which is great if you tend to stay seated at your desk too long! At
around 200 bucks, it still comes under the Apple watch price-wise.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.amazon.com/gp/product/B00HFPOXM4?keywords=fitness%25252520tracker&qid=1449272096&ref_=sr_1_1&sr=8-1"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">Garmin Vivofit Fitness
Band </span></a><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">After an
hour of inactivity on this sleek device, a red bar lights up across the top to
visually cue you’ve been inactive. Additional bars light up after that every 15
minutes of continued inactivity. Simply getting up and walking around for a
couple of minutes resets this feature. A steal at $50 this does a great job of
monitoring your activity and keeping you active. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.amazon.com/gp/product/B013HOIFZ2?keywords=fitness%25252520tracker&qid=1449272133&ref_=sr_1_8&sr=8-8"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">UP2 by Jawbone Activity
+ Sleep Tracker</span></a><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">This is the
one that my friend wore recently at lunch whose sleek look I loved. It does all
the things you would want a fitness tracker to do and <i>looks</i> stylish! Available in
several colors, it provides a stylish and functional device at only about $80.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">Turn Your Smartphone into a Tracking
Device</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Not ready to
take the leap into triple-digit fitness gadgets or fear they might overpower
your workout? These are among my favorite (FREE!) apps to get your feet wet
without taking the full-gadget plunge. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://www.springmoves.com/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">Spring Moves</span></a><span style="font-size: 12.0pt; line-height: 115%;"> Good upbeat music to work out to
guarantees we push ourselves harder. And Spring Moves guarantee DJ-curated
playlists with similar beats per minute to keep you moving and discover some
new favorite tunes. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://myfitnesspal.com/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">My Fitness Pal</span></a><span style="font-size: 12.0pt; line-height: 115%;">
Logging your food has never been easier! You can log most meals in under
a minute by searching their extensive database of brand name foods. If you make
something from scratch, you can input the recipe, and the app will estimate its
nutritional information for you. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.headspace.com/"><span style="color: #1155cc; font-size: 12.0pt; line-height: 115%;">Headspace</span></a><span style="font-size: 12.0pt; line-height: 115%;">
An app for meditation skeptics. Get in the habit with the Headspace free
10-day challenge where the app’s founder (and Greatist expert) British-accented
Andy Puddicombe guides you through 10-minute meditations. The accent’s sexy,
but the app's awesome animations and engaging community also become selling
points (even if they’re free).</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: 12.0pt; line-height: 115%;">Your Turn</span></b><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Fitness
devices change rapidly and I’ve only hit the tip of the iceberg. What device
would YOU add to this list? Share your thoughts below or on my Facebook page</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">© 2015 Jinifit, Inc.</span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-39373224090684681702015-12-05T00:23:00.000-08:002015-12-05T00:32:38.512-08:005 Gym Mistakes You’re Probably Making<div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXKyE8fdp62RU5epoMen9IkNL8rdzG_ISVsdY1JjFWyCnyVQxHTIUALJSqoYJf7lJvmVmdr7mtzWhqbihhE6FYzHSOSyNwcPXAP3ujAGRoAzCONtSKynUO5cpdAY3C882lw-d1MjwKXpI/s1600/Girls+riding+bikes.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXKyE8fdp62RU5epoMen9IkNL8rdzG_ISVsdY1JjFWyCnyVQxHTIUALJSqoYJf7lJvmVmdr7mtzWhqbihhE6FYzHSOSyNwcPXAP3ujAGRoAzCONtSKynUO5cpdAY3C882lw-d1MjwKXpI/s320/Girls+riding+bikes.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just writing me a check won't get you fit</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 12pt; line-height: 115%;">“I showed
up. What more do you want?” my client smugly announced, trying to impress me
while sipping a soy latte.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">“Give me a
second while I reach into my desk and get your trophy,” I wanted to say.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">But I
didn’t, and maybe I was being a little hard on her. She did show up, yes, and
“only” five minutes late. (Starbucks being the priority.)</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Give me a
break though, people do harder stuff every day. Brave soldiers go overseas for
months. Scientists toil for years trying to find a cure for cancer.
Octogenarians run triathlons. Just showing up wasn’t going to get the results
my client wanted. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">I might
sound a little mean here, but only because </span></span><br />
<a name='more'></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">I want my clients to get
better-than-amazing results. It’s my job to help them figure out how to do it.
This take-no-prisoners personal trainer wanted to show her all the ways she
could save time, get better results, and improve compliance with the least
amount of effort.</span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">It kills me
to see people in the gym <i>trying</i> to
lose weight, get stronger, or otherwise meet their goals, when they clearly
have no idea how to make that happen. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">Add reliance
on mis-information, gleaned from the internet to the mix and I’m not surprised
so many people end up wandering around the gym lost, wasting hours on the
elliptical machine with a magazine. </span><o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">If you come
to <i>my</i> gym, you better believe I’ll
hold you accountable. Let’s talk about how to correct those five big gym
mistakes. </span><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">1.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Overdoing cardio.</span></b><span style="font-size: 12.0pt; line-height: 115%;"> Ogling that dreamy trainer or chatting idly with your friend may get
your libido going or maybe discover a new BFF, but you’re not going to get fit.
Skip it and hang out later.</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22777332"><span style="color: windowtext; font-size: 12.0pt; line-height: 115%; text-decoration: none; text-underline: none;"> </span></a><a href="http://www.ncbi.nlm.nih.gov/pubmed/22777332"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;">Resistance training</span></a><span style="font-size: 12.0pt; line-height: 115%;"> provides a challenging,
time-efficient way to build muscle and blast fat in about the time it takes to
wait for an available elliptical machine.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">2.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Lacking intensity. </span></b><span style="font-size: 12.0pt; line-height: 115%;">“Go hard or go home” becomes more than a cliché. All too often I will see
someone all decked out in the latest Lulu outfit, casually sipping a Red Bull,
hitting on that sexy spin instructor. Stop it already. If you want to actually
get fit, break a sweat and</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/8028502"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;"> push yourself a little bit</span></a><span style="font-size: 12.0pt; line-height: 115%;">. Challenge equals change.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">3.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Turning the gym into social hour. </span></b><span style="font-size: 12.0pt; line-height: 115%;">Catching up with the Kardashians may prove more fun than
heavy squatting. But doing, not talking, gets you closer to your goals. <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">4.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">No wimpy weights. </span></b><span style="font-size: 12.0pt; line-height: 115%;">Level up: You will not get Madonna’s arms lifting 2 pound dumbbells for
20 minutes a few times a week, or simply, choosing weights lighter than your
purse (or gym bag). If you want something pretty and pink, go buy a new
cashmere sweater but do choose a challenging weight and progress to a heavier
set as soon as possible. Keep those reps on the heavy side and constantly aim
to</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/12831709"><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;"> increase your weight. </span></a><u><span style="color: #1255cc; font-size: 12.0pt; line-height: 115%;"> </span></u><span style="font-size: 12.0pt; line-height: 115%;">You may also want to consider hiring a trainer to help you
custom-design a workout that really works.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12.0pt; line-height: 115%;">5.<span style="font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><!--[endif]--><b><span style="font-size: 12.0pt; line-height: 115%;">Counting calories. </span></b><span style="font-size: 12.0pt; line-height: 115%;">Burning 500 calories on the elliptical machine does not entitle you to a
health-halo. Exercise will give you a beautiful body, but real<u><span style="color: #1255cc;"> health benefits </span></u>are almost too numerous to
count such as improved coordination and movement, increased bone strength, and
being able to lift your 50-pound carryon into the overhead bin. <o:p></o:p></span></span></div>
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<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Is that
enough tough talk for you? Listen, amidst all of life’s obligations, some days
just getting to the gym becomes enough, I get it. That’s the real hard work.
But once you’re there, make your time count. <o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-65276419306518059072015-11-28T09:52:00.000-08:002015-11-28T09:52:48.271-08:00Everything You Need to Know about Natural Sweetener Alternatives <div class="MsoNormal">
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<b><span style="color: #262626; font-family: "arial" , sans-serif;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRnkEdnnDWcZOF7LJjK3lN0WcfDgTVcgR0RTk8nM52MSXwZLyI6c0qMKnWJaLp5t5OnEugiRDbQMT_9Eu5UfOL1Jm6xWaro4DrLybGLQjMM0GJ4Z68h8yN5tcHcpcWGityQwWBBnhqnj0/s1600/39063832_m.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRnkEdnnDWcZOF7LJjK3lN0WcfDgTVcgR0RTk8nM52MSXwZLyI6c0qMKnWJaLp5t5OnEugiRDbQMT_9Eu5UfOL1Jm6xWaro4DrLybGLQjMM0GJ4Z68h8yN5tcHcpcWGityQwWBBnhqnj0/s320/39063832_m.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...but there are not calories!...</td></tr>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">“Come
on, it has zero calories, and besides, aren’t there bigger fish to fry in this
whole freaking health-whatever echelon?” my friend said, casually gulping her
diet soda while I reviewed her pre-workout performance chart.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">As
a personal trainer, I get the <i>is-the-artificial-sweetener-thing-OK?</i>
question a lot. Don’t shoot the messenger, but I’ve got a rather dismal,
science-based answer.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">They’re
all awful. <o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Sucralose,
aspartame, acesulfame potassium... They sound innocuous but aren't.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">Where
do I start? </span></span><br />
<a name='more'></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">Artificial sweeteners </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/18800291"><span style="color: #420178;">mess
up your gut flora</span></a><span style="color: #262626;">, are </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/24436139"><span style="color: #420178;">potentially
carcinogenic</span></a><span style="color: #262626;"> (cancer-causing), trigger
caloric dysregulation, and </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/"><span style="color: #420178;">increase cravings</span></a><span style="color: #262626;">.
Oh yeah, and as you probably know if you’ve ever reached for your fourth diet
soda like a Pavlovian experiment gone terribly wrong, </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1931610/"><span style="color: #420178;">they’re addictive (possibly more than cocaine)</span></a><span style="color: #262626;">.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">And
you’re totally legit for wanting them.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">You
see, your sweet tooth developed at birth. It’s normal. But somewhere along the
way, our taste buds became hijacked and a little sugar in our coffee wasn’t
enough. A plethora of nasty processed foods meant we became accustomed to that
amped-up high-fructose corn syrup sweetness, losing touch with the natural
sweetness of, say, berries.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Manufacturers
fervently caught on with supposedly guilt-free, without-any-consequences
artificial sweeteners, but they came with a price. <o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Like
trans fats, the only okay amount of these fake sugars is <i>zero.</i><o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">So
we should taper off natural sugar, and artificial sweeteners carry a
zero-tolerance policy. Natural alternative sweeteners might be the answer, with
a few caveats. Let’s take a look at five popular ones.<o:p></o:p></span></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">1.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Monk Fruit extract </span></b><span style="color: #262626;">(Lo Han; not the troubled actress!)<b>
</b></span><span style="color: #262626;">is 300
times sweeter than sugar and rich in </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/8988323"><span style="color: #5992a1; text-decoration: none; text-underline: none;">antioxidants</span></a>, and may even
<span style="color: #262626;">offer </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21631112"><span style="color: #5992a1; text-decoration: none; text-underline: none;">anti-cancer and anti-diabetic
benefits</span></a><span style="color: #262626;">. I like 100 percent pure monk
fruit, since some brands combine monk fruit extract with other sweeteners. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">2.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Xylitol</span></b><span style="color: #262626;"> is a naturally occurring sugar alcohol with a third of the
calories and doesn’t raise blood glucose that sugar does. Once derived from
birch trees, xylitol today usually comes from cornhusks or a corn/ birch blend,
meaning it might be genetically modified (GMO). Also, </span>sugar alcohols don’t agree with everyone.
Put less gently: Overdo xylitol and you’ll probably be bolting for the bathroom.
Oh, and you’ve heard by now it kills dogs, so avoid sweetening your terrier’s
kibbles with xylitol (sorry, bad joke).<span style="color: #262626;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">3.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Erythritol </span></b><span style="color: #262626;">is a<b> </b></span><span style="color: #262626;">sugar alcohol that naturally
occurs in some fruits and fermented foods. It </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/1468100"><span style="color: #5992a1; text-decoration: none; text-underline: none;">won’t rot your
teeth </span></a>or affect your <a href="http://www.ncbi.nlm.nih.gov/pubmed/8933647">blood sugar</a>.<span style="color: #262626;"> </span>Erythritol is digested differently than other
sugar alcohols, so you make be able to tolerate it even if xylitol messes with
your stomach.<span style="color: #262626;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">4.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Stevia </span></b><span style="color: #262626;">is a</span><span style="color: #262626;">n herb that grows in North and South America.
Stevia is 300 times sweeter than sugar so a few drops usually do the trick. It
has zero calories and </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/14681850">may even be good for your
blood sugar</a><span style="color: #262626;">. Some people complain of a bitter
aftertaste but it’s pretty mild. Commercial brands of stevia usually combine
rebaudioside A, a "</span><a href="http://www.fda.gov/AboutFDA/Transparency/Basics/ucm214865.htm">highly
purified product</a><span style="color: #262626;">" derived from stevia. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l1 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">5.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Glycine </span></b><span style="color: #262626;">is<b> </b>an amino acid with a
naturally<b> </b></span><a href="http://aminoacidstudies.org/glycine/">sweet flavor</a><span style="color: #262626;">, making it an ideal sugar alternative. You’ll probably
find it combined with other sweeteners. <o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">None
of these are a free pass: All come with aforementioned glitches, from a funky
aftertaste to serious gastric distress. Proceed with caution. <o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If
you need sweetener rules distilled, follow these nine strategies.<o:p></o:p></span></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">1.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">Weaning yourself off the sweet train becomes the best solution. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">2.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">If you’ve got to have something sweet, complete a hard workout
and then smartly indulge in a dark chocolate. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">3.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">High-fructose corn syrup becomes the food version of a terrorist.
Please don’t go there.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">4.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">Stay away from artificial sweeteners. Just. Don’t.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">5.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">Zevia (sweetened with erythritol and stevia) can help you wean
off diet soda, but ideally you’ll ditch sodas altogether for La Croix or
mineral water.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">6.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">Natural alternative sweeteners provide some health benefits. A
little goes a long way here.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">7.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">Excessive sugar alcohols trigger unpleasant side effects, so
proceed accordingly.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">8.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">Stevia might be your best bet, but look for a 100 percent stevia
product without maltodextrin (corn), natural flavors, or other junk.<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;">9.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626;">Learn to appreciate natural sweetness in fruit, nuts, and other
real foods.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626;"><br />
Have you struggled to get off the sugar or artificial sweetener wagon? Are you
more aware about the detrimental effects of sucralose and other artificial
sweeteners? And have you ever considered artificial sweeteners or other sugar
substitutes a free pass? Share your thoughts below or on my </span><a href="http://www.facebook.com/jinifit">Facebook
page</a><span style="color: #262626;">.</span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>________________________</i></span><i>_______________</i></span><i style="font-family: arial, helvetica, sans-serif;">_________________________________</i><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-70617196109133113772015-11-21T10:00:00.000-08:002015-11-21T10:02:04.887-08:003 “More” Hacks to Become Your Leanest Self in 2016<div class="MsoNormal" style="margin-bottom: .25in; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVFExg3AU6vXaSi9AlzcVLnRC0yj0cxgA1z_b3hjtLzjXMQwkf_ZMD0ju4r1DXuAxAxyu0X6usn8uYVruxnhPUr0oCYxYEh37ztAw4qYNeKcEcwefqRYGUec4r3NFpgwmZ7VFqqM4jfNA/s1600/January+1st.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVFExg3AU6vXaSi9AlzcVLnRC0yj0cxgA1z_b3hjtLzjXMQwkf_ZMD0ju4r1DXuAxAxyu0X6usn8uYVruxnhPUr0oCYxYEh37ztAw4qYNeKcEcwefqRYGUec4r3NFpgwmZ7VFqqM4jfNA/s320/January+1st.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Realistic goals have the best chance to succeed</td></tr>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif;">“I admire your lofty ambitions, but your reach far
outweighs your grasp,” I said matter-of-factly to a client who recently showed
me her 2016 resolutions list.</span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Among her herculean goals included ditching 20 pounds,
putting on muscle, constantly changing up her workout regimen with her
trainer’s help, getting therapy for a recently terminated, messed-up relationship, and… <o:p></o:p></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Well, I stopped there. She had about 20 goals listed. I
felt overwhelmed just reading them.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">During my two decades coaching clients, I’ve learned rather
than implementing a bound-to-crash <i>Lose 10 pounds by this weekend!</i>
mentality, successful people create </span><br />
<a name='more'></a><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">small, manageable strategies that consistently
carry them to their goals.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">You don’t need New Year’s resolutions to make these
small changes. Lasting change starts <i>right
now</i>, and let me tell you, deciding when you’ll start rather than allow a
particular date to determine your destiny becomes self-empowering.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">“Let’s just do these three things instead,” I told my
client. Sure, it doesn’t sparkle with pomposity and crazy ambition, it’s not
sexy, but taking small manageable steps becomes a surefire way to attain your
goals. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">So let’s make a pact. Skip the hyperbolic resolutions
and employ these three things right now.</span><span style="font-family: arial, helvetica, sans-serif;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: .25in; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">1.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Sleep more. </span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">You
know the practical consequences of poor sleep hygiene. You snap at coworkers, “free
refills” becomes your new Starbucks mantra, and every minor inconvenience creates
major drama. You build muscle in the gym, but your best efforts happen in the
bedroom. Recovery becomes crucial for building muscle and becoming lean. Simply
put: You become fit not by working harder but by sleeping more. One study
showed that a bad night’s sleep just one night, can make you </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16227462"><span style="color: #0000e9; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">more insulin
resistant</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">, paving the path obesity, diabetes, and domino-effect
hormonal hell. <b>Action step: </b> Get eight hours of quality, uninterrupted
sleep every night. Stop those <i>I’m so busy </i>excuses. We’re all busy. Make
time for sleep, because solid sleep means you’re far more productive the next
day. I’ve provided some strategies </span><a href="http://blog.jinifit.com/2013/08/deep-sleep-for-fat-loss-muscle-building.html"><span style="color: #0000e9; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">here</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
about how to meet your sleep goals. <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">2.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Drink More. </span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Muscles
are 75 percent water while your body is about 70 percent water. Chronic
dehydration can drop that number down to 40 – 50 percent. Among its many roles,
filtered water keeps your cellular machinery flowing nicely and flushes toxins
from your body. Dry skin, fatigue, and cramping are signs of dehydration.
Unfortunately, your brain (itself, 73% water) doesn’t always get the signal to
drink more liquid, and by the time it does you’re seriously dehydrated. Hunger
becomes another sign you might be dehydrated. If you’re craving a mid-afternoon
snack, have a big glass of water instead. You’ll save a few hundred calories
and some potential dietary damage. One study even found drinking eight ounces
of water before bed can completely zap midnight hunger pangs so you’re less
likely to grab a spoonful of Chunky Monkey that mysteriously turns into the
whole pint. <b>Action step: </b>Get a
BPA-free bottle, keep it filled, and sip throughout your day. Aim for at least
64 ounces (probably more on training days) of filtered water daily.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Eat More (Protein).</span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
A recent study… Well, the title speaks for itself: “A high protein diet
combined with a heavy resistance training program</span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4617900/"><span style="color: #420178; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
improves body composition in healthy trained men and women</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">.”</span><span style="font-family: "georgia" , serif; mso-bidi-font-family: Arial;"> Folks</span><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
“in the know” promptly filed this under the “duh” category, but it’s worth
remembering that protein at every meal helps balance your hormones so you stay
full, focused, and lean. Studies show compared with a high-carbohydrate
breakfast, a higher-protein breakfast </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16469977"><span style="color: #0000e9; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">keeps you fuller
longer</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">. <b>Action step: </b>Start
your day with a high-quality whey or pea-rice protein powder blended with
unsweetened coconut milk and frozen berries. Optimal protein meal choices
include grass-fed beef, wild-caught fish, free-range poultry, and barnyard
eggs. If you’re vegan or vegetarian, legumes, quinoa, nuts, nut butters, and
seeds are among your ideal protein sources.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">What would your fourth 2016 health and fitness
resolution be? Share yours below or on my </span><a href="https://www.facebook.com/Jinifit"><span style="color: #0000e9; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Facebook page</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">.<b> </b><o:p></o:p></span></span></div>
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<b><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Additional References</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">University of Washington Study. 2002. Reported in
Integrated and Alternative Medicine Clinical Highlights. 4:1(16).</span><span style="font-family: "georgia" , serif;"><o:p></o:p></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>________________________</i></span><i>_______________</i></span><i style="font-family: arial, helvetica, sans-serif;">_________________________________</i><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-30108061634176361832015-11-13T20:32:00.001-08:002015-11-13T20:36:19.881-08:007 Science-Based Benefits of Essential Oils<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
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<tr><td class="tr-caption" style="text-align: center;">Cinnamon, Clove, Rosemary, Lemon: <i>Thieves</i> is my favorite essential oil </td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; font-size: 12pt;">"Kind of woo-woo, huh?" I said sarcastically, turning
to my friend and rolling my eyes skeptically as the New Age-infused aroma
engulfed our senses.</span><a href="https://www.blogger.com/null" name="OLE_LINK4"></a></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Admittedly, I wasn't keen about visiting this new Silver Lake
massage place, especially after I learned the owner heavily promoted a crappy
supplement line (decidedly <i>not</i> Thorne
Research) and, even worse, essential oils.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Full disclosure: I had long ago dismissed essential oils as
un-scientifically proven.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">But I did remember something about their use in the recovery of my friend JJ Virgin's son. An MD that we know had brought them in to help Grant heal from his life-threatening injuries</span></span><br />
<span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">That massage actually ended fabulously. I felt </span></span><br />
<a name='more'></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">more relaxed and
focused than I had in ages, convinced the essential oils my therapist used
contributed to that Zen calm fabulousness.<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">That was a few years ago. As essential oils </span><span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12pt;">became mainstream,
I've learned what a fabulous add-on to your supplement regimen that promotes
relaxation and much more.</span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Call me a little bit closed-minded, but I subsequently
discovered a plethora of research supporting how essential oils contribute
to a wide range of uses and applications.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Keep in mind these studies use pure essential oils, entirely
different from synthetic scents. They are highly concentrated oils produced by
distilling a large amount of plant material into a small amount of volatile
oil. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Especially as an athlete, I became curious about how essential
oils can benefit your game in and out of the gym. Scouring PubMed, I found
these seven science-based benefits.<o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1.</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 7pt; font-stretch: normal;"> </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Clear skin. </span></b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Whether you want to clear acne, get rid of dandruff, or </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/18940708"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">remove
that pesky plantar wart</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">, </span><span style="font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">tea
tree essential oil can help.<span style="color: #262626;"> Tea tree oil is
easy to use and applies directly onto your skin. You might also want to add a
few drops to your cleaning solution since it carries demonstrated </span></span><a href="http://www.ncbi.nlm.nih.gov/pubmed/18210750"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">strong
antimicrobial properties</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">.<o:p></o:p></span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Weight
management. </span></b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-bidi-font-weight: bold;">Especially
with the upcoming holiday gorge-fest, we need all the help we can here, right? </span><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Aromatherapy could help reduce hunger. Preliminary research
suggests the scent of lime essential oil may </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/20623616"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">increase
satiety and help control weight gain</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> (at least in mice). To give it a try, add some lime essential
oil to a diffuser in your home or office and watch those peppermint-bark
brownies become a little less tempting.<o:p></o:p></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Boost your
mood. </span></b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-bidi-font-weight: bold;">Feeling
cranky after your early morning workout? </span><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">The fragrance of essential oils like lavender, bergamot, lemon,
and </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22849536"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">sweet orange</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> can </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/23531112"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">help
relieve stress and anxiety</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. These
scents stimulate production of mood-stabilizing neurotransmitters like serotonin
and dopamine. These oils can be used in a room diffuser or added to carrier oil
and dabbed on your skin.<o:p></o:p></span></span><br />
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">4.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Sleep soundly. </span></b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">I've written exhaustively about sleep's benefits and </span><a href="http://blog.jinifit.com/2015/10/7-ways-i-helped-my-client-overcome-her.html"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">effective ways to correct the worst sleep problems.</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> Studies show the aroma of some essential oils can </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/24720812"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">improve
mild to moderate sleep disturbances</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. Lavender is the most-studied essential oil for sleep, but r</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/25129884"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">ose
damascene may also be helpful</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. To
make your own by pillow spray, combine essential oils like lavender, rosewater,
and witch hazel.<o:p></o:p></span></span><br />
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">5.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Fight fatigue.</span></b><i><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> </span></i><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Feeling tired or burnt out? Instead of guzzling a gargantuan
sugar-caffeine bomb, try a mist of essential oil. A combination of peppermint,
basil, and helichrysum can </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/23140115"><span style="color: #0000e9; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">help
reduce fatigue and stress</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">.<o:p></o:p></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Reduce pain and
inflammation. </span></b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Sore from your killer 7 a.m.
workout? Essential oils </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/24473208"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">can
reduce pain and inflammation</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">.
Marjoram, black pepper, peppermint, lavender, and neroli have all d</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/25192562"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">emonstrated
anti-inflammatory and analgesic effects</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. Make massage oil by adding a few drops to anti-inflammatory
sesame oil or create a relaxing bath and put a few drops directly into the
water.<o:p></o:p></span></span><br />
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Enhance adrenal
function: </span></b><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Aromatherapy can help </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/12499579"><span style="color: #420178; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">optimize
adrenaline production</span></a></span><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">. If you need a boost before a
workout or presentation, try pepper, estragon, fennel, or grapefruit oils.<o:p></o:p></span></span></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">When purchasing essential oils, be sure to purchase high quality
100 percent pure essential oils that do not contain added “fragrances.” If you
want to apply an essential oil topically, remember most should be added to
carrier oil and not applied to the skin directly.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">Most importantly, choose aromas you
enjoy and they can become a luxurious, relaxing part of your daily routine.<o:p></o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">If you’ve ever used essential oils,
what benefits did you derive from them? Were you initially as skeptical as I
initially was? Share your thoughts below or on my </span><a href="http://www.facebook.com/jinifit"><span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">Facebook page</span></a><span style="color: #262626; font-family: "georgia" , serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">.</span><span style="font-family: "georgia" , serif; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>________________________________________________________________________</i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">© 2015 Jinifit, Inc.</span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com1tag:blogger.com,1999:blog-9214594648161415495.post-79480928764602871852015-11-06T22:14:00.000-08:002015-11-06T22:15:00.449-08:009 Ways to Get Lean, Toned & Happy… By Fixing Your Gut<div class="MsoNormal">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnKWJXAVSEIyWZNsXx8Nj1Xxek8G4wpRQV3YE7t0rq6CqkizUN1iwhxIDH8vGbI9WSdp5CTzBJBmIMkTwRNVThUrEvz3khLdDluhrue38hbJSBYR1uOdeBk3BS47dY2HuppItnQDQm0Og/s1600/fat+guy+on+bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnKWJXAVSEIyWZNsXx8Nj1Xxek8G4wpRQV3YE7t0rq6CqkizUN1iwhxIDH8vGbI9WSdp5CTzBJBmIMkTwRNVThUrEvz3khLdDluhrue38hbJSBYR1uOdeBk3BS47dY2HuppItnQDQm0Og/s320/fat+guy+on+bike.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "calibri" , sans-serif; font-size: 9.5pt;">An icky tummy WILL mess up your workout</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "georgia" , serif;">Recently I worked with a
30-something female client who unenthusiastically was seeing a functional
practitioner to fix her leaky gut.</span><span style="color: #262626; font-family: "georgia" , serif;"> </span><span style="color: #262626; font-family: "georgia" , serif;">I get
it. In the echelon of sexy, stimulating health concerns, digestive health falls
somewhere above the normal-bowel-movements category.</span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">“What if I told you when you fix
your gut, you’ll also become lean, toned, and happy?” I asked.</span><span style="font-family: arial, helvetica, sans-serif;"><o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Georgia;">Understandably, <i>that</i> got her
attention.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Georgia;">Listen, indigestion, heartburn, constipation, and bloating hardly become sexy topics, but digestive issues have become far too common in our mindless-junk-stressed-eating society. We’ve all
experienced their miserable aftermath, craving the couch and <i>Sex and the
City</i> reruns over hitting the gym or otherwise being our best selves.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Even when you’re not belching,
passing gas, or </span></span><br />
<a name='more'></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">otherwise scaring off that very likeable first date, poor gut
health can manifest in seemingly unrelated symptoms like anxiety, fatigue,
muscle aches, mental fog, or low immunity.<o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">That makes sense when you consider everything
that goes on in your gut. It houses about 70 – 80 percent of your body’s
immunity. Your gut also manufacturers about 90 percent of your feel-good
neurotransmitter serotonin. Studies even show crappy gut flora </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/25372730"><span style="color: #420178; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">can make you fat</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">. <o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Georgia;">An unhappy gut might also impede
your fitness goals. Bloat aside, which can definitely mess up an
otherwise-killer workout, if you’re not properly digesting protein you're
going to struggle with muscle mass. If you are exhausted and achy, you won’t be
able to complete your workout. If you're training, stomach issues are the last
things you want on heavy lifting days.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Georgia;">While more advanced gut issues might
require a trained professional, almost everyone can benefit from these
nine tips to improve overall gut health.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1.</span><span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Nix the junk.</span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;"> You
know eating a pumpkin donut monstrosity isn’t going to make your gut feel
fabulous, right? Dump the sugary, processed stuff for whole, nutrient-dense, preferably
organic foods. If you suspect food intolerances, try eliminating the biggies
like soy, wheat, and dairy.<o:p></o:p></span></span></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">DIY.</span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
Everyone knows eating at home becomes healthier than eating out. Enhanced
nutrition aside, preparing your own food improves digestion. You salivate when
you smell a delicious meal, and enzyme activation becomes the first step of the
digestive process.<o:p></o:p></span></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Chew Your Food: </span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Busy
lives mean we often hastily devour a Cobb salad in our car while frantically
driving the LA freeway racing to meet an important 6 p.m. client. (Not that
that ever happened to <i>me</i>…) Taking the time to sufficiently chew your
food and remain mindful improves digestion and nutrient absorption. Schedule
time to sit down for meals and consciously chew your food. <o:p></o:p></span></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Drop acid.</span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
The standard American diet catapults heartburn, leading to antacids overuse.
While they create temporary relief, frequent antacid use can raise stomach pH,
making it less acidic. While lower acidity may reduce heartburn, it wreaks
havoc on digestion because an acidic environment nukes problematic
bacteria, breaks down protein, and helps you better absorb vitamin B12.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">5.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Cultivate good bugs.</span></b></span><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
Healthy gut bacteria improve digestion, elimination, metabolism, mood, and
immunity. Include fermented foods in your diet to help increase healthy gut
bacteria. If kimchi and kombucha aren’t your style (they decidedly aren’t
mine), eat Greek unsweetened yogurt with frozen blueberries several times each
week.<o:p></o:p></span></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">6.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Curb stress levels.</span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;"> "Being
stressed leaves me feeling fabulous and fierce," said no one <i>ever.</i><b> </b>Instead,
</span><a href="http://blog.jinifit.com/2012/04/what-stress-can-do-to-you.html"><span style="color: #420178; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">chronic
stress</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;"> triggers gut issues, and what do
we do when we’re stressed? We eat more, further fueling the gut-crashing cycle.
While eliminating stress becomes impossible (at least if you live in the real
world), you can lessen its impact with meditation, yoga, deep breathing, or
whatever works for <i>you. </i>Just do it. Your gut and overall health will
thank you.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">7.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Get good sleep. </span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Tattoo
this wherever you’ll see it: Nothing good comes from short-shifting sleep,
including gut health. Even one night’s lousy sleep – we’re talking five semi-lucid
hours after a lushy tequila-filled bender with your bestie – will increase
inflammation and otherwise amp up gut chaos. Prioritize eight hours’ sleep
every night, and if you’re struggling, </span><a href="http://blog.jinifit.com/2015/10/7-ways-i-helped-my-client-overcome-her.html"><span style="color: #420178; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">these
tips will help</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">.<o:p></o:p></span></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Drink up.</span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
Hydration becomes key for digestive function. Water helps move food through the
digestive tract and encourages elimination. Keep a water bottle on hand and
drinking filtered water throughout the day. One exception: Excessive water
intake with meals can dilute digestive enzymes that help breakdown food.
Otherwise, guzzle away!<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">9.<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Supplement smartly. </span></b><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Repairing
funky gut issues sometimes means you bring in the big guns. Almost everyone
benefits from digestive enzymes before meals. </span><a href="http://blog.jinifit.com/2015/05/this-multitasking-nutrient-belongs-in.html"><span style="color: #420178; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">L-glutamine</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
becomes a rock star amino acid to optimize gut health and way more. If you
don’t eat fermented foods, a high-quality </span><a href="http://www.jinifit.com/shop_general.html"><span style="color: #420178; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">probiotic supplement</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
can do the job. And supps like</span><a href="http://www.jinifit.com/shop_general.html"><span style="color: #420178; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;"> fish oil</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">
and curcumin can reduce gut-related inflammation that seriously stall athletic
prowess.<o:p></o:p></span></span></div>
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</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">If you’ve struggled with gut issues, what strategy would you add
here? Share yours below or on my </span><a href="http://www.facebook.com/jinifit"><span style="font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">Facebook page</span></a><span style="color: #262626; font-family: "georgia" , serif; mso-bidi-font-family: Georgia;">.</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><o:p></o:p></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>________________________________________________________________________</i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-52862680332434438752015-10-31T00:01:00.000-07:002015-10-31T00:01:29.683-07:00Water...It Isn't Boring!<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Water "service" break at a conference at an upscale, L.A. hotel</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">I graduated from high school in 19XX. The actual year isn’t important (I keep telling myself.) </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">That year, our yearbook was titled “It’s the Water.” I remember thinking to myself at the time, “what water?” Our school wasn’t located near a beach, lake, river or other waterway so why was water so important that it had to be our yearbook’s theme? </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I never found out why it was chosen for <i>The Quixotion </i>that year. It might have just been a random title for the Agoura High School yearbook but I actually wondered about that...</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Time went on and I couldn’t read anything health without hearing about the importance of water. </span><span style="font-family: Arial, Helvetica, sans-serif;">Most articles touched on keys points such as how important staying hydrated is to your health, or the </span><br />
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<br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;">fact that our muscles are 75% water, or that a person can live theoretically, weeks without food but only days without water. Eventually, I came to believe there was nothing more I needed to know about water thank you very much.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Then I entered the fitness industry and learned a bit more; no, a lot more about the importance of drinking water. I jumped on the trainer soapbox preaching to clients the importance of drinking a minimum of eight 8 ounce glasses of purified spring water every day. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I’d step off my soapbox to the protests of my clients, “I hate water; it’s so…boring.” Or, “can’t I at least have diet soda?” “At least?” I wondered? At-least-can-I-destroy-my-bones-with-phosphoric-acid-and-leave-my-body-craving-the-sugar-it didn’t-get-when-it-tasted-“sweet”-in-that-diet-soda?” No, you can’t. Sodas (of any kind), juices, fruit, coffee, tea, anything wet, or anything with calories, is not water. Water stands alone.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In the same way you’ll never smoke cigarettes once you learn what it does to your body, you will want to drink water all the time, when you learn what it does for your body-inside and out. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">When people become more serious about getting in shape; beyond the general health benefits of exercise, it is usually because they want to achieve one or both of the following goals: lose fat and/or gain muscle. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Drinking water plays a big role in achieving both-not to mention maintaining general health and proper immune-system function, water’s anti-aging potential and more. If you think water is important to your muscles because they are 75% water, know that our brains are 80% water so physiologically speaking, everything in our bodies needs water.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">How does water actually get into the brain and other tissues? Water molecules enter our cells through one of three processes: </span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Diffusion- (think of what happens when a single drop of food coloring is released into a bowl of still water.)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Movement of water molecules through special channels that bring it into the cell.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Osmosis. Yes, that same term from high school biology. It refers to the passage of water from an area of high concentration to one with a lower concentration. </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">These processes are based ideally, on pure water, as opposed to water that has had anything added to it. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In their book Water: Hydrate for Health, authors William Holloway and William Sickert state “…adding any substance to water-coffee, tea, sugar, flavorings, colors, proteins-decreases the concentration of the water molecules and lessens the pressure required for osmosis to occur which, in turn, reduces absorption. That’s why it’s important to drink pure water.” </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">According to Holloway and Sickert, the fewer the additives, the more pure the water and the higher the “osmotic pressure;” setting the stage for the best possible hydration. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Staying hydrated is nothing less than a law of healthy living as dehydration forces your body to work overtime in order to survive. Consider this:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">• In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• A 3% loss in the volume of water in the body causes fatigue and even organ dysfunction. A 10% loss can be life threatening.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Even mild dehydration will slow down metabolism as much as 3%.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• One glass of water shuts down midnight hunger pangs in almost 100% of dieters studied.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Lack of water is the number one trigger of daytime fatigue.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• A 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math and difficulty focusing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Water is necessary for every biochemical reaction that occurs within every cell in the human body. Here are just a few of the things that water can do for you:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">• Water is critical to the health and youthful appearance of our skin.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• It helps control appetite, assists with processes that metabolize fat and helps lessen fluid retention by relieving the body’s need to hold onto water.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Flushes out toxins that are stored in fat tissue and released into the bloodstream when fat is metabolized.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Improves energy metabolism.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Lubricates joints (research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">With benefits like these, why aren’t we all drinking more water? Because…water is boring (say some.) </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Enter the marketers. Always prepared to “find a need and fill it,” marketers advise manufacturers to produce “tastier” water. Rocker and “extreme” marketing genius Gene Simmons of KISS fame once told me, “The most brilliant marketing concept ever created was to put water in a bottle and sell it.” (I wonder if he sells bottled KISS water?)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Supermarket shelves are packed with water-like alternatives from pH balanced water, water with added electrolytes, sugary sports drinks and their alter-ego artificially-sweetened sugary sports drinks. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Many of these drinks (“formerly” considered water) contain fructose, corn syrup, crystalline fructose, sucralose, sugar and/or salt and will deliver about 30‐50 calories per 8 ounces serving (with typically 2 servings per container). If they aren’t loaded with sugars, then they have added artificial sweeteners, some of which have been found to be dangerous.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">What about tap water? If you’re thinking “that stuff can kill you!” you’re not alone. Strangely enough, purified tap water can be the highest quality water you can drink.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There are basic water purification systems that screw into your kitchen faucet, and comprehensive systems that attach to your home’s water main, bringing cleaner, purer water to drink and bathe in than you could ever buy in the supermarket-and without the plastic bottles to add to the landfills. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Consider using a stainless steel water bottle as many plastics, when warmed by the sun, are toxic.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Still think you need some type of flavoring? Try these healthy additions:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">• Lemon or lime and mint</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Lemon and rosemary or powdered cayenne</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Spearmint, fennel or marjoram (crush slightly to release natural flavors)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Orange and ginger</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Cucumber and mint</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Lemon, lime, grapefruit & orange</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Kiwi</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• White Tea (diluted 3x)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Tangerine and vanilla (unsweetened extract)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">• Cinnamon, nutmeg & ginger (use cinnamon sticks, ginger slices and freshly ground nutmeg, boil for 1 minute and dilute by 4x.)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">How much water do you really need? Think of your body weight in ounces, divide that number in half, and that is roughly the amount of water you should be drinking each day (although experts disagree on just how much water should be consumed on a daily basis.) For example, if you weigh 150 pounds, you’ll need to drink 75 ounces of purified water each day. That basic amount does not include additional water consumed during exercise, particularly outside in the heat.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If water is so boring that you won’t drink it (beyond the water present in other liquids-that are basically keeping many people alive) how are you going to lubricate your joints? Expel toxins? Reproduce? Water is the fluid of life and as the saying goes, don’t just survive; thrive!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><i><br /></i><u>Sources</u><i><br />William Holloway and William Sickert, Water: Hydrate for Health (Healthy Living Guide)<br />www.Tuberose.com </i></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com1tag:blogger.com,1999:blog-9214594648161415495.post-79705578990443993652015-10-23T23:15:00.001-07:002015-10-23T23:15:49.040-07:007 Strategies to Not Screw Up Halloween<div style="text-align: right;">
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<tr><td class="tr-caption" style="text-align: center;">Treats: They're ALL tricks</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">“I hate these childhood memories and all their enabling
consequences,” my client told me recently, clearly perturbed that a few bites
of her favorite Halloween candy (not naming any names, but it goes after a
particular Peanuts character) became half the bag.</span><a href="https://www.blogger.com/null" name="OLE_LINK20"></a></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">These days, early October seems to initiate the holiday season’s official
start. You know, the one where every “special occasion” becomes an opportunity
to indulge in some sugary-sweet concoction that provides a few blissful moments
but inevitably leave us cursing the scales and stalling our workout.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Part of me wants to scream, <i>Come on! You’re a freaking adult.
Pull yourself together with that high-fructose-corn syrup, rot gut-ingredient
stale candy that populates every dentist office, drugstore, and office space
come October.<o:p></o:p></i></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">But that </span></div>
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;">sounds a bit self-righteous, and besides, I know all too well
how a bite of Hershey’s dark chocolate becomes, well, more than a bite. I’m not
saying that happened to me, but, well, it <i>could</i> have recently.<o:p></o:p></span><br />
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">Let’s gather our dignity this Halloween, okay? We’re better than
that. While I can’t help you avoid the overly sentimental holiday displays over
the next few months, I can provide these seven strategies for a don’t-go-off-the-deep-end
Halloween.</span><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">1.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Make healthier
treat options.</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> Think beyond the candy aisle for
Halloween treats. If you’re hell-bent on handing out treats, small packages of
nuts or seeds make the perfect option. So do organic apples and those tiny
packets of natural almond butter. Several natural-food brands even offer
healthier treats available in cute Halloween packaging.<o:p></o:p></span></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Consider non-food
treats.</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> Stickers or small toys are a hit
among children and parents. They’re allergen-friendly and free of high-fructose
corn syrup, plus you don’t have to worry about excess since any extras can be
repurposed to stocking stuffers or saved for next year.<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Take advantage of a
candy buyback program.</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> Most kids enjoy collecting treats
more than they enjoy eating them. Look for a Halloween Candy Buyback program in
your area that allows kids to trade candy for gift cards or cash. If you can’t
find a local buyback, create your own by asking your kids to trade in their
candy for a small gift or trip to the movies. Just make sure you don’t consume
that candy!<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">4.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Make a festive
healthy snack.</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> Love it or hate it, Pinterest
provides healthy Halloween snack ideas from apple mummies and banana ghosts to
green goblin smoothies. Make a festive snack for the office, the classroom, or
for your family to enjoy at home. Who knows: Your kids may even try something
they typically avoid in the name of Halloween. <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">5.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Extend your
trick-or-treating radius.</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> Trick-or-treating
can involve a couple hours of moderate-intensity aerobic exercise. Offer to go
out with the kids and let your significant other stay in to answer
trick-or-treaters. Head to a neighborhood a few blocks away to easily clock a
few miles of walking. Bonus points for burst training along the way: Alternate
sprinting and walking to and from your destination.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">6.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Party smart. </span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-bidi-font-weight: bold;">Heading</span><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> to a Halloween party? Make sure you eat before you go so you
don’t load up on treats while you’re there. If you have a drink, skip the
fruity Halloween concoctions and opt for red wine or tequila. No, I am not
giving you permission to get trashed on October 31! (But if you do, check out
my </span><a href="http://blog.jinifit.com/2013/12/9-strategies-to-kick-your-hangover-to.html"><span style="color: #420178; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">nine ways to beat your hangover</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">.)<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">7.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Avoid the break
room Monday morning. </span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Everyone
knows leftover candy inevitably lands in the break room at work post-Halloween
Monday. Bring in some raw almonds or dark chocolate and leave it at your desk
so you can avoid temptation during the afternoon slump. It’s a good warm-up to
steering clear of the slew of holiday treats soon infiltrating your office.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Got to have something sweet for Halloween? I know <i>I </i>do.
Opt for a few pieces of the best dark chocolate and pawn off the rest. And
chances are you will <i>not</i> find this at your local drugstore. Check out </span><a href="http://www.jinifit.com/chocolate.html"><span style="color: #420178; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">my chocolate page</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> to get the most up-to-date, Jinifit-approved suggestions.<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">I<span style="font-family: Arial, Helvetica, sans-serif;">f you do indulge too much on Halloween, don’t beat yourself up
about it. Just get back on track the next day and avoid extending the splurge
through to January.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">Let’s
band together this October and stop the stale-candy madness! What strategy
would <i>you</i> add here? Share yours below or on my </span><a href="http://www.facebook.com/jinifit"><span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">Facebook page</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">.</span><span style="font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-35810062450759918452015-10-17T12:03:00.003-07:002015-10-22T19:58:43.370-07:009 Overlooked Energy Thieves<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_W3oh562TVJaYWWY1J56Z871SUv3Mb9f_aKLSAz9ackNJilGGaQEGu3IkqdnYZ3uZfA3GPeP1LoH5TLGGzCbElJhzkRZpCXgs6V4O51kvZf4xbFVjUD4vgAELmDvyz9qmyfC8IDuO7R0/s1600/Tired+woman.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_W3oh562TVJaYWWY1J56Z871SUv3Mb9f_aKLSAz9ackNJilGGaQEGu3IkqdnYZ3uZfA3GPeP1LoH5TLGGzCbElJhzkRZpCXgs6V4O51kvZf4xbFVjUD4vgAELmDvyz9qmyfC8IDuO7R0/s320/Tired+woman.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Are you sooo tired?</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">“That alarm clock just didn’t go off this morning,” my client
said breathlessly, running into my office 15 minutes late and spilling a
gargantuan cup of Dunkin Donuts dark roast all over her new turquoise Lulu top. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">As a single mom with two kids who often worked doubles waiting
tables, no jury in the land would convict my client for blowing off a workout
or otherwise complaining her battery felt drained. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Still, I had a reputation in my gym as a no-excuser, and I
wasn’t offering any sympathy for her sob story. (I did feel badly about her
coffee spill though!) Instead, </span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;">we sat down after that session and carefully
looked at why she often lagged energy. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Among my arsenal of tools to rebalance energy levels, we focused
on and minimized these nine energy thieves.</span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">1.<span style="font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Mindlessness. </span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">What goes up must come down, and coasting on energy highs only
leads to subsequent crashes. My client became more aware about these ups and
downs by becoming aware of her energy levels in the moment. That way, she could
pinpoint the lows, steady the highs, and create a healthy energy balance.<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">2.<span style="font-stretch: normal;">
</span></span><!--[endif]--><a href="http://blog.jinifit.com/2013/08/my-1-secret-to-getting-lean-and.html"><b><span style="color: #420178; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Sleep.</span></b></a><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> </span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Trimming off an hour or two of sleep means more productivity, or
so my client thought. She often got home from waiting tables late, felt wired,
and then had my workout or something else scheduled the following morning.
Because she felt so lethargic, those sleep-deprived morning activities
suffered. We gradually increased her sleep quota until she got a steady,
sustained seven hours every night. Among other benefits, that extra sleep
manifested a</span><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">s a newfound focus and energy. Grab my top sleep strategies </span><a href="http://blog.jinifit.com/2013/08/deep-sleep-for-fat-loss-muscle-building.html" style="text-indent: -0.25in;"><span style="color: #420178; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">here</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">.</span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Sugar. </span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">That temporary feel-good spike as blood sugar climbs becomes one
gargantuan rash that leads to more fatigue. Steady blood sugar means steady
energy levels. Dump the processed junk and grab slow low carbs like apple
slices with almond butter or plain yogurt with strawberries and chia seeds.
<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">4.<span style="font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Alcohol</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. While a nightcap may make you feel drowsy, studies show
alcohol </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/25597245"><span style="color: #0000e9; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">often
hijacks sleep</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">, contributes to daytime fatigue.
If you drink, stick with one or two glasses of red wine or tequila, preferably
at least three hours before bed. That does not mean staying up later, nor does
it become a free pass to drink every single day. (Although you're human, so if
you "accidentally" over-indulge, here are nine strategies to </span><a href="http://blog.jinifit.com/2013/12/9-strategies-to-kick-your-hangover-to.html"><span style="color: #420178; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">beat that dreaded hangover</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">.)<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">5.<span style="font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Caffeine</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. A venti dark roast feels like perfection when you’re dragging,
but over-caffeinating can disrupt sleep and just leave you feeling worse. Know
your caffeine tolerance, and become aware many caffeinated beverages also
contain sugar that deliver a long-term double whammy to your energy levels.<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt 0.25in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">6.<span style="font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Exercise</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. While regular consistent workouts increase energy and improve
sleep, studies show overtraining – chronic strenuous exercise without enough
recovery –can </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648788/"><span style="color: #0000e9; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">have the opposite effect</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. When your stress-to-recovery ratio tips in the wrong
direction, adrenal fatigue zaps your energy levels. Recovery and rebalance
become crucial after a kickass workout. Allow your body to recover by
alternating harder workouts with yoga, brisk walking, or even a little burst
training.<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">7.<span style="font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Toxicity</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. Your body can detoxify amazingly, yet studies show when toxin
exposure </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3481032/"><span style="color: #0000e9; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">outweighs the body’s ability to dump these toxins</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">, fatigue, weakness, and mental fog often result. Minimize toxic
exposure and work with an integrative practitioner to develop a customized
detoxification program.<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">8.<span style="font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Hydration</span></b><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. You’re probably not drinking enough water, and studies find </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/26290294"><span style="color: #0000e9; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">even
mild dehydration can leave you dragging</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">. Purchase a reusable bottle, keep it on your throughout the
day, and stop whining about why you don’t like water. If you just really hate
it, spark water up with a few slices of lemon, lime or cucumber.<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">9.<span style="font-stretch: normal;">
</span></span><!--[endif]--><a href="http://blog.jinifit.com/2012/04/what-stress-can-do-to-you.html"><b><span style="color: #420178; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">Stress</span></b><span style="color: #420178; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;">.</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; mso-bidi-font-family: Georgia;"> Short-term stress gives you the ability to run from danger or
spring into action in an emergency. But stress should do its job and chill out.
Chronic stress leads to chronically elevated adrenal hormones, disrupting sleep
patterns and leaving you feeling fatigued. Stress management becomes a top
priority to balance energy levels.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">I’ve seen numerous clients maintain
steady, sustained energy when they implement these nine strategies. What would <i>you</i>
add to bust out of an energy rut? Share yours below or on my </span><a href="http://www.facebook.com/jinifit"><span style="font-family: "Georgia",serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">Facebook page</span></a><span style="color: #262626; font-family: "Georgia",serif; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Georgia;">.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-46100470730261266692015-10-09T22:05:00.001-07:002015-10-09T22:05:23.298-07:007 Ways I Helped My Client Overcome Her Worst Sleep Challenge<div class="MsoNormal">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQFaDAvZW2B2aIFcm260KJi44trTy2Y3xpG5ytWds0QjVYH-xWAB9b9o37BW1FWmtCk5Y-oFgl0BU-8KRqxoijFxmBuYaNqcb713GQT_Qs93g0a_kQ14Mp9MNqUjKmqUdzHfrWEcjextY/s1600/Sleeping_baby.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQFaDAvZW2B2aIFcm260KJi44trTy2Y3xpG5ytWds0QjVYH-xWAB9b9o37BW1FWmtCk5Y-oFgl0BU-8KRqxoijFxmBuYaNqcb713GQT_Qs93g0a_kQ14Mp9MNqUjKmqUdzHfrWEcjextY/s320/Sleeping_baby.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sleep like a baby</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">“I’m doing
everything you told me, yet I’m still barely coasting by on five hours a night,”
a client – let’s call her Alyson – recently confessed about her seemingly
insurmountable sleep struggle.</span></div>
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<a href="http://blog.jinifit.com/2013/08/deep-sleep-for-fat-loss-muscle-building.html" style="font-family: Arial, Helvetica, sans-serif;">In
a previous blog</a><span style="font-family: Arial, Helvetica, sans-serif;"> I discussed strategies for a better night’s sleep. Many
readers and clients found them incredibly helpful, yet occasionally I meet someone
like Alyson – in her mid-40s, a single mom with three kids and a high-stress
job – who hurdle through these strategies without much success.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Alyson fell into
the “extreme cases” category, where she did everything correctly yet</span></div>
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<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"> struggled
to maintain solid slumber, often feeling anxious when she attempted to fall
asleep and awaking throughout the night.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Over the past few
months, we worked hard to clean up Alyson’s diet. She incorporated plenty of protein,
high-fiber low-glycemic carbs, and healthy fats. We tried various supplements
like melatonin and valerian. We tapered down Alyson’s coffee to one cup a
morning.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">All these things
helped, yet Alyson’s continued struggle to get eight hours of sleep every night
showed up around her midsection as she fought to build muscle and often felt
haggard throughout the day. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When she confessed
her doctor had put Alyson on Ambien, I knew it was time to bring out the big
guns. Working with a prominent sleep-expert friend of mine, we incorporated
these seven advanced strategies to fall and stay asleep better.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: .25in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">1.<span style="font-size: 7pt; font-stretch: normal;"> </span><b>Time your workouts correctly. </b>Exercising for at least 30 minutes per day can improve
your sleep. Trouble was, Alyson worked out too close to bedtime (in her case,
mid-afternoon), keeping her wired when she should be tired. <a href="http://www.helpguide.org/articles/sleep/cant-sleep-insomnia-treatment.htm">Studies</a>
show morning exercise becomes best. We moved Alyson’s training sessions from 3
p.m. to 7 a.m. While she complained initially that she wasn’t an early bird,
the earlier time helped her sleep quality significantly.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">2.<span style="font-size: 7pt; font-stretch: normal;"> </span><b>Rebalance your hormones. </b>Hormonal imbalances often underlie sleep
problems. Getting Alyson’s insulin levels balanced with a whole, unprocessed
foods diet became her reset point. Blood work revealed her stress hormone
cortisol stayed elevated past its prime, so we developed some specific
strategies to reduce stress, which here meant deep breathing and yoga. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">3.<span style="font-size: 7pt; font-stretch: normal;"> </span><b>Expose yourself. </b>Getting 20 – 30 minutes of sunlight can do
wonders for your sleep. Exposure to wide-spectrum light during the day boosts
feel-good serotonin levels, which will help improve your sleep hormone
melatonin levels at night. For Alyson, that meant taking a walk during her
lunch break. Testing revealed vitamin D deficiencies, so she supplemented with
5,000 IUs daily until her levels normalized.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">4.<span style="font-size: 7pt; font-stretch: normal;"> </span><b>Go synergistic. </b>Pharmaceutical sleep drugs often have more
adverse effects than benefits. Ambien gave Alyson about three hours’ solid
sleep, where after she would awake and drift into lucid sleep. She asked her
doctor to taper her off, and I introduced her to supplements that when combined, offer a </span><span style="font-family: Arial, Helvetica, sans-serif;">synergistic</span><span style="font-family: Arial, Helvetica, sans-serif;"> effect.</span><span style="font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;"> Nutrients like melatonin, inositol, and 5-HTP help with a better night’s
sleep. </span><span style="font-family: Arial, Helvetica, sans-serif; text-indent: -0.25in;">About a week later,
she started noticing more solid, sounder sleep.</span></div>
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<div class="MsoNormal" style="margin-left: .25in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">5.<span style="font-size: 7pt; font-stretch: normal;"> </span><b>Try essential oils. </b>These can cross the blood-brain-barrier for
quality sleep. Choose oils like lavender or Roman chamomile. <a href="http://online.liebertpub.com/doi/abs/10.1089/acm.2005.11.631">One study</a>
found lavender oil creates better sleep. <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588400/">Another study</a>
found inhaling lavender and other essential oils improved sleep qualify for 56
ICU patients. Essential oils helped Alyson dial down nighttime stress a few
notches so she drifted into sleep more easily.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">6.<span style="font-size: 7pt; font-stretch: normal;"> </span><b>Take a hot bath. </b>Alyson’s nightly sleep ritual included
chamomile tea while powering down all electronics about an hour before bed. She
also took a hot bath with Epsom salts to replenish magnesium levels, which
stress and other conditions can deplete. This calming mineral regulates more
than 500 enzymes. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>7.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></b><!--[endif]--><b>Tap to tune out. </b>Emotional Freedom Technique <a href="http://eft.mercola.com/">(EFT)</a>, also call tapping, became an easy,
fast way for Alyson to taper down stress and find replenishing sleep. “Most
people can learn the basics of this gentle tapping technique in a few minutes,”
says Dr. Joseph Mercola. “EFT can help balance your body's bioenergy system and
resolve some of the emotional stresses that are contributing to your insomnia
at a very deep level. The results are typically long lasting and improvement is
remarkably rapid.”<b><o:p></o:p></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Just to be clear:
Sleep struggles occasionally underlie serious medical conditions that require
professional help. If you’re doing everything correctly yet still struggle to
sleep, please speak with your doctor and visit a sleep specialist.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">At the same time,
I’ve seen these tactics work well for Alyson and a few other clients who’ve
tried everything and still struggle with sleep. Knowing how crucial sleep
becomes, what would <i>you</i> add to this
list? Share yours below or on my <a href="http://www.facebook.com/jinifit">Facebook
page</a>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-4268715431101436532015-10-02T23:09:00.000-07:002015-10-02T23:09:41.992-07:005 Ways to Boost Antioxidant Levels<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0HmshYDZHD5mrfO9Ozp2vALzJcllxFfAMEI_BTkinHN6_ornGJN9qMEjv1JD45PnIcKh1e9pRoUh7NnJEDgE0Yyi4boQiwl-VNJJSZkv3N3FgFa1wbADcfoGPiHXr9Y-7LHm2dAWi1Uw/s1600/Sweaty+girl.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0HmshYDZHD5mrfO9Ozp2vALzJcllxFfAMEI_BTkinHN6_ornGJN9qMEjv1JD45PnIcKh1e9pRoUh7NnJEDgE0Yyi4boQiwl-VNJJSZkv3N3FgFa1wbADcfoGPiHXr9Y-7LHm2dAWi1Uw/s320/Sweaty+girl.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Exercise: Increases or decreases antioxidant levels?</td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">“Wait, my jerk of a boss stresses my
life, and these training sessions just create more stress?” a client recently
asked, giving me a strong what-on-earth? look. She had just read a recent article
explaining how exercise “stresses out” your system, creating all sorts of
havoc.</span><a href="https://www.blogger.com/null" name="OLE_LINK6"></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">Let’s get clear. “Stress” becomes a
loaded term. There’s psychological stress, like when you get stuck in rush hour
LA traffic and you’re late for that 3 p.m. meeting. Studies show consistent
exercise </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/"><span style="color: #420178;">decreases
psychological stress</span></a><span style="color: #262626;">. <o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">But there’s another kind of stress exercise
<i>does</i> create, churning out damaging
free radicals in the bargain. <o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">In case you forgot college biochem
(you are forgiven), free radicals are like those sleazy guys you meet at
the bar who will do anything to pick you up. These single electrons are
desperate to find a hookup, and they create serious cellular damage in the
bargain.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">Here’s the bad news. Studies show
high intensity resistance exercise </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/9475646"><span style="color: #420178;">increases free radical production</span></a><span style="color: #262626;">.
Another meta-analysis that looked at 300 studies over 30 years
found “single bouts of aerobic and anaerobic exercise can induce an </span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2642810/"><span style="color: #420178;">acute
state of oxidative stress</span></a><span style="color: #262626;">.” <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">That contributes to increased free
radical production, and subsequently, oxidative stress. In fact, rigorous
exercise can</span></span></div>
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"> <a href="http://www.ncbi.nlm.nih.gov/pubmed/7748472"><span style="color: #0000e9;">increase oxygen consumption 10-15
fold to meet energy demands.</span></a><span style="color: #262626;"> <o:p></o:p></span></span><br />
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">That doesn't give you a free pass
to opt out on the couch with <i>Friends</i> reruns. Even though stress
increases while you exercise, your body adapts to become stronger and
healthier.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">Your body has a defense system
called antioxidants that zap these free-radical troublemakers. Except when free
radicals crash those antioxidant defenses, cellular
damage scientists called <i>oxidative stress </i>results. Especially
as you get older, exercise creates demands at a cellular level, stressing and
potentially damaging those cells.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">At the same time, oxidative stress
isn’t always bad. Like the old cliché “what doesn’t kill you makes you
stronger,” a little oxidative stress helps your body become more resilient
while improving your antioxidant defense system.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">In fact, </span><a href="https://books.google.com/books?id=3TVElvqqR5EC&pg=PA89&lpg=PA89&dq=free+radicals+and+exercise&source=bl&ots=ezMVkg_fzx&sig=fxz4MuRY2Mvz1GMKP4I1JzpzZq4&hl=en&sa=X&ved=0CDsQ6AEwBDgUahUKEwjovujt2Y3IAhVDVj4KHW-SAcs#v=onepage&q=free%20radicals%20and%20exercise&f=false"><span style="color: #0000e9;">various
studies</span></a><span style="color: #262626;"> show regular physical exercise <i>enhances</i>
your antioxidant defense system and protects against exercise-induced free
radical damage.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">In other words, your body becomes
better adapting to the exercise’s demands. The more you exercise, the better
and stronger your body adapts.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">From that perspective, the
"weekend warrior" exercise mindset – sedentary during the week but
vigorous exercise during the weekend – potentially creates more harm than good
because your body never adapts to that increased stress.<o:p></o:p></span></span></div>
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<span style="color: #262626;"><span style="font-family: Arial, Helvetica, sans-serif;">You want to do everything possible
to dial up that antioxidant defense system. Here are five ways to do that and reduce exercise-induced
free radical damage.<o:p></o:p></span></span></div>
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<div class="MsoListParagraphCxSpFirst" style="margin-left: .25in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">1.<span style="font-size: 7pt; font-stretch: normal;"> </span></span><!--[endif]--><b><span style="color: #262626;">Combine weight resistance and burst
training. </span></b><span style="color: #262626;">Endurance training (looking at <i>you</i>, distance runners) becomes a
surefire way to keep your body’s free radical production ramped up, wrecking
your immune system and creating other havoc. One study
found ultra-endurance exercise could create cardiovascular problems
while </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16646630"><span style="color: #420178;">increasing free radical production</span></a><span style="color: #262626;">.
That’s why I prefer short, intense exercise, and combining weight
resistance with burst training provides just the ticket to get an intense workout
in under an hour that also helps your body become more resilient to free
radical attacks.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">2.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Eat tons of antioxidant-rich foods.
</span></b><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/"><span style="color: #420178;">This
study analyzes</span></a><span style="color: #262626;"> the antioxidant amounts of 3,100 foods. Read
if you feel so inclined, or just eat plenty of leafy and cruciferous greens,
low-sugar fruits, and other colorful plant foods.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;"><br /></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">3.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Get good sleep. </span></b><span style="color: #262626;">Studies
show deep sleep helps </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/11421812"><span style="color: #420178;">increase your body’s antioxidant
levels</span></a><span style="color: #262626;">. Getting replenishing sleep also
helps cellular repair, muscle recovery, and way too many other benefits to
mention. If you’re an athlete (or heck, even if you aren’t), aim for eight
hours of solid, consistent sleep every night.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">4.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626;">Control stress levels. </span></b><span style="color: #262626;">Besides
amping up free radical production, studies show chronic stress</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/24030837"><span style="color: #420178;"> impairs your efforts</span></a><span style="color: #262626;">
to be physically active, and a vicious cycle ensues as your blowing off your workouts
and noshing on deep dish. Whether that entails yoga, meditation, deep
breathing, or just chillin' with a bestie, find something that de-stresses you
and prioritize it.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;"><br /></span></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">5.<span style="font-size: 7pt; font-stretch: normal;"> </span><b><span style="color: #262626;">Supplement smartly. </span></b><span style="color: #262626;">A few key supplements can deliver major antioxidant
power. </span><span style="color: #262626;">One study found vitamins C and E </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/11327321"><span style="color: #420178;">among your best antioxidant
defenses</span></a><span style="color: #262626;">, and you can get them both in a
professional-quality multi. Others include precursors to </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/19558212"><span style="color: #420178;">glutathione</span></a><span style="color: #262626;">,
the “mother of antioxidants,” including alpha-lipoic acid, N-acetyl cysteine,
and my favorite, </span><a href="http://blog.jinifit.com/2014/06/whey-ing-your-options-for-best-protein.html"><span style="color: #420178;">whey
protein</span></a><span style="color: #262626;">.</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Are you concerned about
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-35964968690989149012015-09-25T22:38:00.000-07:002015-09-25T22:38:43.489-07:005 Reasons the Glycemic Index is a Total Load…<div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn3XG5O163vQn3mzkVBSJ4-BSPAGvgVV6fGc2mfmXNvnqr0sFtl5n48BI4K-XXsfoTqDt409V3qe2LDsH_qgkiji2vZLIg0_WbqoTs7zKRgZwDpp3uD5ThBLmnATyet2ZCDj5IR91tROs/s1600/glycemic+index_edited-1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn3XG5O163vQn3mzkVBSJ4-BSPAGvgVV6fGc2mfmXNvnqr0sFtl5n48BI4K-XXsfoTqDt409V3qe2LDsH_qgkiji2vZLIg0_WbqoTs7zKRgZwDpp3uD5ThBLmnATyet2ZCDj5IR91tROs/s320/glycemic+index_edited-1.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Glycemic Index vs Glycemic Load</td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;">If you love
to count and micromanage your food, the glycemic index (GI) or glycemic load
(GL) might be perfect for you.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The GI measures
how quickly a food converts to sugar in your body and raises your blood sugar. Higher-glycemic
foods spike your blood sugar quickly, whereas lower-glycemic foods create a slower
effect.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">What the GI <i>doesn’t</i> measure is </span><span style="font-family: Arial, Helvetica, sans-serif;">how much of that food
you eat. That’s where the glycemic load (GL) comes in: It measures quality </span><i style="font-family: Arial, Helvetica, sans-serif;">and </i><span style="font-family: Arial, Helvetica, sans-serif;">quantity.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">You can
determine a food’s GL by multiplying the GI times the </span><i style="font-family: Arial, Helvetica, sans-serif;">amount</i><span style="font-family: Arial, Helvetica, sans-serif;"> of carbohydrate grams and dividing the total by 100. So while carrots have a GI of 47, whole-wheat spaghetti clocks in at
just 32. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">You’re better
off eating the spaghetti, right?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Nope. Carrots
carry far fewer carbs than pasta, and the GL accounts for both. So: </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Carrots –
47 x 6/ 100 = 2.82</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Pasta – 32
x 48/ 100 = 15.36 </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Wait: Is
this nutrition or math class? Are you getting excited yet? (Me neither.) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">While the
GI and GL become infuriatingly confusing, nutrition experts</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;">continue to trot
out these confusing, refuse-to-die criteria. Here are five reasons to ditch the
GI and GL (along with those so-called experts):<o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>1.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></b><!--[endif]--><b>Isolation.
</b>The GI and GL look at isolated foods. One big problem: We don’t eat foods
in isolation, and these measures couldn’t possibly look at every food
combination. So for instance, while a white baked potato has a high-glycemic
index of about 76, you’ll probably throw in some butter that buffers the
potato’s blood sugar spike. <b><o:p></o:p></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>2.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></b><!--[endif]--><b>Quality.
</b>A sweet potato and graham crackers both have a GI of about 70. Graham
crackers actually have a lower GL than a sweet potato (14 versus 22), yet that
sweet potato – a whole food, to boot – comes packed with beta-carotene and other
nutrients plus fiber. The graham crackers are just a processed, sugary train
wreck.<b><o:p></o:p></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>3.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></b><!--[endif]--><b>Fructose.
</b>The GI and GL look at how a food raises your blood sugar. All sugar breaks
down to glucose and fructose. Glucose raises your blood sugar; fructose
doesn’t. High-fructose foods register low on the GI and GL scales, yet this
problem-child sugar increases inflammation, stresses out your liver (the only
organ that can process it), and converts to fat. To boot, processed foods often
contain high-fructose corn syrup, making them low on the GI (as manufacturers proudly
tout) but also your health.<b><o:p></o:p></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>4.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></b><!--[endif]--><b>Individuality.
</b>The GI and GL assume your metabolic machinery works correctly. Sorry, not
everyone falls into that “average, healthy adult” category. If you’re a heavy
lifter, foods will have an entirely different effect on your blood sugar and
how your body handles that sugar load than an overweight, sedentary person. The
GI and GL couldn’t possibly account for such biochemical individuality, but
nice try.<b><o:p></o:p></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>5.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></b><!--[endif]--><b>Inconsistent
studies. </b><span style="color: #262626; mso-bidi-font-family: Georgia;">One
study found </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/9108636"><span style="color: #0000e9; mso-bidi-font-family: Georgia;">athletes should eat</span></a><span style="color: #262626; mso-bidi-font-family: Georgia;"> low-glycemic carbs 30 – 60
minutes before exercise, high-glycemic carbs during exercise, and high-glycemic
carbs for post-exercise meals. Other studies </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/19953824"><span style="color: #0000e9; mso-bidi-font-family: Georgia;">yield way different conclusions</span></a><span style="color: #262626; mso-bidi-font-family: Georgia;">. One looked at how
seven male athletes performed during high-intensity interval training (HIIT)
using either high-glycemic or low-glycemic. Researchers concluded despite
“the relationship between GI and sporting performance has been a topic of
research for more than 15 years, there is </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/20479489"><span style="color: #0000e9; mso-bidi-font-family: Georgia;">no consensus</span></a><span style="color: #262626; mso-bidi-font-family: Georgia;"> on whether consuming [carbohydrates] of differing GI
improves endurance performance.” In other words: Nobody has much freaking clue
whether or how GI and GL work.</span><b><o:p></o:p></b></span></div>
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<br /></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Ditch the Math and Do
this Instead<o:p></o:p></span></b></div>
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<br /></div>
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<span style="color: #262626; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">I
gave up on the GI and GL years ago because they’re too dang confusing and
really, who wants to tally up numbers or reference charts? Counting sucks the
joy out of eating.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Instead, I focus on whole, quality, nutrient-dense foods.
Those include leafy and cruciferous greens, lower-sugar fruits like berries and
apples, complete protein sources like grass-fed beef, and healthy fats like
nuts and seeds.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">If you’re an athlete, lift heavy, or otherwise move
vigorously, you can also comfortably incorporate medium-glycemic foods like
sweet potatoes and legumes. Throw some dark chocolate into the mix and you’ll still
be fine.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">If you’re especially concerned, center higher-glycemic foods
around your workout; otherwise, stick with lower-glycemic foods. And leave the
counting for your next Lululemon sale. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Besides the glycemic index and load, what other
expert-endorsed food or exercise trend do you wish would permanently vacate?
Share yours below or on my <a href="http://www.facebook.com/jinifit">Facebook
page</a>.<o:p></o:p></span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-30435875890421865532015-09-18T23:22:00.001-07:002015-09-18T23:22:09.664-07:00Why Pot Smokers Really Get Fat & Out of Shape<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsw0kvCoP8UCpJ6r0bPv1o1h5j-RsT33jS8eyOmNDug_Tcfugz60z5T3MQIJq9FaNL1c7m2W3ITJyqWXlwPYJ547UhyphenhyphenDOwAekjMnfyDmkppi0niBPiRFavRIbNY1ZL0oEeQ5gPGtwbX8c/s1600/Pot+Smoker.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsw0kvCoP8UCpJ6r0bPv1o1h5j-RsT33jS8eyOmNDug_Tcfugz60z5T3MQIJq9FaNL1c7m2W3ITJyqWXlwPYJ547UhyphenhyphenDOwAekjMnfyDmkppi0niBPiRFavRIbNY1ZL0oEeQ5gPGtwbX8c/s320/Pot+Smoker.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"...just a hit or two to relax me..."</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626;">A new study found young adult pot
smokers had a</span><a href="http://www.livescience.com/52156-marijuana-increases-prediabetes-risk.html"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">
40 percent increased risk for pre-diabetes</span></a><span style="color: #262626;">
(but <i>not</i> Type 2 diabetes) as middle-age adults compared to those who didn’t
use the drug. </span><a href="https://www.blogger.com/null" name="OLE_LINK8"></a></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Researchers weren’t entirely sure
why, but they surmised pot could have a bigger impact on blood sugar in the
pre-diabetes rather than diabetes range. Just speculating, but munchie-induced,
sugar-fueled midnight fridge raids might also contribute here.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Whatever the culprits, chalk up
another reason why even recreational pot – marijuana, cannabis, whatever you
want to call it – smoking becomes a bad idea, and not just in that
OMG-afterschool-special-you’ll-eventually-become-a-heroin-addict way.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Ever wondered why pot got
classified as a gateway drug? </span></span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">One study provided </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16191720"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">several reasons why</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">:
Genetics and other pre-existing traits could encourage pot smokers to dabble in
other drugs, plus pot-loving peer groups might have a favorable attitude
towards harder drugs.<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Lest I sound like a 1950s scare-documentary
that warns about smoking an occasional joint (cue horror sound effects),
science is on my side here. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">The occasional toke probably isn’t
going to turn you into a meth addict, but it could make you fat. One study found
pot smokers consume </span><a href="http://www.sciencedirect.com/science/article/pii/S0195666388800175"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">40
percent more calories</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">, mostly from sugary crap. An
earlier study<i> </i>also found pot smoking triggered </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/3774823"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">between-meal sugar gorging</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Regular smokers also carry a
gigantic toxic overload. Pot contains </span><a href="http://www.hindawi.com/journals/jt/2013/378168/"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">more toxins and 20 times more
cancer-causing ammonia</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> than cigarettes. <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">In fact, one study found
pesticide residues in pot as high as 69.5 percent. Researchers concluded “the
potential of pesticide and chemical residue exposures to cannabis users is
substantial and </span><a href="http://www.hindawi.com/journals/jt/2013/378168/"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">may pose a significant
toxicological threat</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">.”<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Legalized though it may be in
certain states, we’re not entirely certain what other long-term effects pot can
create, but they aren’t likely good.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Brain health certainly takes a hit
(pun intended). One study found that among its many detrimental affects,
THC (the active ingredient in marijuana) </span><a href="http://europepmc.org/abstract/med/18181401"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">attaches to cannabinoid receptors</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">
in your brain’s nerve cells, affecting how those cells function.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Most brain-related studies focus on
pot’s mental and psychological effects. One </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/11576028"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">detected some cognitive deficits</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">
at least seven days after heavy cannabis use, although they appeared
reversible.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Your lungs also feel those
consequences, and one study found young adult pot smokers </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/18238947"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">increase their risk for lung
cancer.</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Plus, “functional tokers” aren’t
exactly likely to hit the gym or do much exercise since smoking pot could
hinder performance and recovery.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">One study found an “increase in
heart rate and blood pressure [as well as] decline of cardiac output and
reduced psychomotor activity [in pot smokers that creates] a </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/12744713"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">decrease in athletic performance</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">.”
Ever met a fit, lean toker? I didn’t think so.<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Considering these and other
drawbacks, you’re better off finding pleasure in non-drug recreational
activities even if pot is now legal in your state.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">Some favorites to unwind, lower
your stress hormone cortisol, and boost your feel-good hormone serotonin that
don’t wreak havoc on your health or waistline include:</span><o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">1.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Walk your dog in the park <o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">2.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Have an amazing workout<o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt .5in; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Get a massage<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">4.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Get a </span><a href="http://blog.jinifit.com/2013/08/deep-sleep-for-fat-loss-muscle-building.html"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">great
night's sleep</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">5.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Rent a stupid comedy with a friend
and guilt-free munchies like kale chips and guac.<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">6.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Have great sex (even with
yourself!)<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">7.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Eat some </span><a href="http://www.jinifit.com/chocolate.html"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">chocolate</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">8.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Take yourself (and maybe a friend)
to an amazing new restaurant<o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">9.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Spend an afternoon getting lost in
a great (or trashy) novel<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Am I being too hard on pot smokers? Do you think the occasional
smoke might have therapeutic benefits? Share your thoughts below or on my </span><a href="http://www.facebook.com/jinifit"><span style="font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Facebook page</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">.</span></span><span style="font-family: "Georgia",serif;"><o:p></o:p></span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">_________________________________________________________________________</span></i><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-63391529454079887712015-09-11T23:27:00.001-07:002015-09-11T23:27:44.253-07:00The #1 Secret How Lean, Healthy People Stay Successful <div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisUBMSEUQRhhvi3KxiYN8csI6oCrEF-rwEFyILz1u_2yT0n407XN8OISz213Oo9aoDBmlkKgLbXkLfpto-87kBHELGDKm0OPl-0ufboRzDm5gaDHgYm9yMK4iRn_j8Js2iawZbBXcdU3U/s1600/Journaling.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisUBMSEUQRhhvi3KxiYN8csI6oCrEF-rwEFyILz1u_2yT0n407XN8OISz213Oo9aoDBmlkKgLbXkLfpto-87kBHELGDKm0OPl-0ufboRzDm5gaDHgYm9yMK4iRn_j8Js2iawZbBXcdU3U/s320/Journaling.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fail to plan or....?</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">During my two decades as a personal trainer, I’ve become
very curious about why some people succeed while others veer off course.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Initially, I took quitters personally. You know the
insecurities, like, had I been too much of a drill sergeant during our
training? <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">But I dove deeper, and over time something revealed
itself. One significant thing separates winners and losers:<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The winners <i>plan
ahead</i>. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">They leave nothing to chance. That might mean prioritizing
an hour workout on a crazy day, or packing raw almonds with protein powder for
a three-hour layover.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Mind you, these tasks require forethought. You can
easily neglect them among juggling kids, demanding jobs, and unsupportive significant
others: <i>Perfectly </i>valid reasons to
neglect planning ahead.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">At the same time, successful people – those who show up
for 3 p.m. lifting workout but still get a healthy dinner on the table – </span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;">could use
those<i> exact excuses</i> for not doing
these things. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">They don’t. They aren’t superheroes, they have the same
hectic schedule, but they make it happen anyway.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The old cliché <i>Failing
to plan is planning to fail</i> goes quadruple to become and stay lean,
healthy, and happy. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Manufacturers, fast food establishments, and coffee
shops know most people don’t plan, so you’ll sheepishly succumb to their stale
overpriced pastries and vending-machine sugar bombs. You might as well stamp
“sucker” on your forehead with these guys.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Planning also means you have more time to do things you enjoy. When you
make your own lunch the night before while you’re watching that silly YouTube
video your girlfriend sent, you’re not wasting 30 minutes standing in line at
the deli counter or waiting impatiently for your salad to arrive.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Talking about planning isn’t the same thing as doing it.
That’s why I create an action plan with my clients to make planning easier with
these five strategies:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>1.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></b><!--[endif]--><b>Prep ahead. </b>On
Sunday evening, grill and cut up chicken breasts for the coming days. Hard-boil
a dozen eggs for easy breakfasts or snacks. Prep veggies and store properly so
they don’t spoil. Measure and sort almonds into Ziploc bags. Basically, any
food you can prep for the coming days that won’t spoil, <i>do it</i>.<b><o:p></o:p></b></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>2.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></b><!--[endif]--><b>Keep an emergency stash. </b>Healthy
snacks and mini-meals become like manna when you’re stuck in traffic, in the
airport, or any time you won’t eat for a few hours but need something to
sustain you. My favorite travel stash includes nuts and seeds, apples with
those little packets of almond butter, and grass-fed jerky.<b><o:p></o:p></b></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>3.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></b><!--[endif]--><b>Make lists. </b>Brainstorm
checklists for grocery shopping and meal planning. Otherwise, a quick grocery
store run becomes a $100 junk-food cart disaster. Write down essential foods and don’t deviate
when you get that last-minute temptation.<b><o:p></o:p></b></span></div>
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<div class="MsoListParagraphCxSpMiddle" style="margin-left: .25in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>4.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></b><!--[endif]--><b>Journal. </b><span style="color: #262626;">One
intriguing study found people who wrote everything down </span><a href="http://www.kpchr.org/research/public/News.aspx?NewsID=3"><span style="color: #0000e9;">lost
twice as much weight</span></a><span style="color: #262626;"> as those who didn’t. If
you’re particularly vulnerable to impulsively change plans</span>,
write down your meal choices <i>ahead of
time</i> and stick to them. If you’ll have grilled pork chops with broccoli and
quinoa for dinner tonight, <i>write it down </i>and
don’t veer. That way you’re not tempted at the last minute to blow off your
healthy meal when your girlfriend invites you to tequila and tacos night.<b><o:p></o:p></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: .25in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b>5.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></b><!--[endif]--><b>Go easy. </b>Life
happens even to the best of us. Rather than beat yourself up, evaluate what you
could do differently next time. Remember you’re always in control. Maybe it’s 8
p.m., you’re getting off work, and there’s nothing in the fridge. Rather than
succumb to a thin-crust pepperoni and a few beers, stop by your local hot bar.
Do your best, margin for error, and remember, “There are no short cuts to any
place worth going.”<b><o:p></o:p></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Once you get the
hang of it, planning ahead will become a breeze. You’ll probably discover how
much easier it makes your life. What strategy would <i>you</i> add here to plan ahead and optimize success? Share yours below
or on my <a href="http://www.facebook.com/jinifit">Facebook page.</a></span><span style="font-family: "Georgia",serif;"><o:p></o:p></span><br />
<i><span style="font-family: Arial, Helvetica, sans-serif;">_________________________________________________________________________</span></i><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-65596505906824766902015-09-04T23:26:00.001-07:002015-09-04T23:26:51.095-07:005 Secrets Gyms Don’t Want You to Know<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilSnjMMAL_EyQvoe7Gx_542kDji49d-rU84iYdh2dOC0xetFqR-27nG26UpJk4A1Pn8f_HgX3-JWuiXbw637OVpBER4ygIgm0nu0ZzcUSps1xOEmixFXQaxkshxYIWqDCWrP5-Ih5Elxw/s1600/girl+squatting_edited-1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilSnjMMAL_EyQvoe7Gx_542kDji49d-rU84iYdh2dOC0xetFqR-27nG26UpJk4A1Pn8f_HgX3-JWuiXbw637OVpBER4ygIgm0nu0ZzcUSps1xOEmixFXQaxkshxYIWqDCWrP5-Ih5Elxw/s320/girl+squatting_edited-1.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Gym?: Optional</span></td></tr>
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<span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif;">“What’s the dirtiest secret in the fitness industry?” I
half-jokingly asked a coworker recently as we hibernated in my office, sipping
a late-morning organic dark roast between clients.</span></div>
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<span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Arial;">The answer, ironically, resided within the very building
we sat.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Arial;">You
don’t need a gym to get in great shape. </span></i><i><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";"><o:p></o:p></span></i></span></div>
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<span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: "Lucida Sans Unicode";">Don’t get me wrong. I’ve been a personal
trainer for two decades and love my gym, but you don’t need super-fancy
equipment to get lean, toned, and healthy. You can transform your body at home
without bells and whistles. <o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: "Lucida Sans Unicode";">My favorite at-home workout includes
squats, lunges, deadlifts, planks, chest press, push-ups, rowing exercises, and
pull-ups. <o:p></o:p></span></div>
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<span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: "Lucida Sans Unicode";">Rather than focus on individual body
parts, organize workouts into </span><br />
<a name='more'></a><span style="color: #1a1a1a; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: "Lucida Sans Unicode";">themes like push/pull, upper body/lower body, or
full-body. Consider hiring a personal trainer to establish and maintain proper
form.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Speaking of dirty secrets your gym
probably doesn’t want you to know, let’s bust these five frequently perpetuated
myths:</span><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">1.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Arial;">Myth: More is better.</span></b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Arial;"> Truth:
While I’m all about a butt-kicking, take-it-to-its-limit workout, over-exercise spikes
your stress hormone cortisol, breaking down muscle while you store fat</span><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">. Exercise should hurt a little, but constantly struggling with
fatigue, achiness, joint pain, and other miseries become red flags you’re
probably overdoing it at the gym. </span><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">2.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;"> </span></span></b><!--[endif]--><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Myth: You get fit in
the gym. </span></b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Reality: What you do <i>outside</i> your workout ultimately affects muscle synthesis and
repair. Especially as you age, recovery ultimately counts more than the
herculean effort you spent doing deadlifts. </span><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Arial;">If regular massages
aren’t in your budget, try an Epsom salt bath, sauna, meditation, yoga, or
whatever helps you love rather</span><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";"> than punish your
body. Give your body the raw materials – nutrients, sleep, stress control, and
lots of happiness – to come back stronger and leaner.</span><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Arial;"><o:p></o:p></span></b></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></span></b><!--[endif]--><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Myth: Walking on the treadmill counts as exercise. </span></b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Reality: Aerobic exercise should <i>complement </i>burst training or weight resistance, not become your
sole exercise focus. That’s not to say you shouldn’t walk. Your Paleolithic
ancestors walked every day, and you should too. Walking creates numerous
benefits including </span><span style="font-family: "Georgia",serif; mso-bidi-font-family: Arial;">reducing chronic disease risk, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/23253654"><span style="font-family: "Georgia",serif; mso-bidi-font-family: Arial;">http://www.ncbi.nlm.nih.gov/pubmed/23253654</span></a><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";"> but for building muscle and losing fat you’ve got to do more. <b><o:p></o:p></b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";"><br /></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">4.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></span></b><!--[endif]--><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Myth: You can spot-burn belly fat. </span></b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Reality: Unless you find you’re rarely sitting – and let’s face
it, you’re probably sitting more than you think – stay away from abs exercises
that involve “crunching.” Your body already lives in constant flexion (bending).
Crunching is like sitting in flexion but with additional compressive forces you
don’t need and that can become harmful. Focus instead on kettlebell swings and
other multi-functional exercises that work your abs along with other body parts.<b><o:p></o:p></b></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";"><br /></span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">5.<span style="font-size: 7pt; font-stretch: normal; font-weight: normal;">
</span></span></b><!--[endif]--><b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Myth: You can out-exercise a bad diet. </span></b><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Reality: Scarfing down a double bacon cheeseburger will quickly undo
the many benefits of the most fabulous, custom-designed workout plan. Likewise,
burning 500 calories on the elliptical machine and then rewarding yourself with
a large pineapple-coconut fro-yo becomes damage control in reverse. Exercise
counts, but what goes into your mouth matters far more, especially for fat
loss.<b><o:p></o:p></b></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">You’ve likely got one of your own: That
refuse-to-die gym myth everyone still subscribes to that drives you nuts. Share
yours below or on my </span><a href="http://www.facebook.com/jinifit"><span style="font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">Facebook
page</span></a><span style="color: #1a1a1a; font-family: "Georgia",serif; mso-bidi-font-family: "Lucida Sans Unicode";">.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-88542696743169592822015-08-21T23:44:00.003-07:002015-08-21T23:45:17.949-07:00One of the Most Important Habits for Making Progress<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF0x-tb2B_4Y04oQf-orlqlyoerTWJg3iarF9fWP7Wyt0cWV0lSSCAkxrTnOly_8h8IegAwjH-dYExXsbLxNF6hCeJQlPMjYQcsamaXvR6_S7ncl3-ig16wO6fJcx-zfd_hFbFh2elgNo/s1600/Man+working+on+his+laptop.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF0x-tb2B_4Y04oQf-orlqlyoerTWJg3iarF9fWP7Wyt0cWV0lSSCAkxrTnOly_8h8IegAwjH-dYExXsbLxNF6hCeJQlPMjYQcsamaXvR6_S7ncl3-ig16wO6fJcx-zfd_hFbFh2elgNo/s1600/Man+working+on+his+laptop.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You HAVE to track your metrics!</td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;">What gets measured gets managed. A successful coach in my industry once told me this and I adopted it. I've always been a note taker/writer so jotting things down comes naturally to me. Other people? Well, getting them to write anything down in detail is like asking them to spend their weekend cleaning out the garage…every weekend. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;">If there was a way to impress upon my clients the importance of logging/recording/journaling, I would do it. Unfortunately, I only have my words. I'm n</span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;">ot the drill sergeant type and I’m not your mommy so getting you to write things down by calling you a maggot, or nagging you until you move out, aren’t going to happen. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 20.0200004577637px;" /><a href="https://www.blogger.com/null" name="more" style="background-color: white; line-height: 20.0200004577637px;"></a>Back in 2011, <a href="http://turbulencetraining.blogspot.com/" style="background-color: white; line-height: 20.0200004577637px; text-decoration: none;">Craig Ballantyne</a><span style="background-color: white; line-height: 20.0200004577637px;">, trainer and fitness expert of <i>Turbulence Training</i> fame included journaling as one of his</span></span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;"> </span><a href="http://www.ttfatloss.com/workouts/the-2012-fitness-predictions/" style="background-color: white; line-height: 20.0200004577637px; text-decoration: none;">top 10 fitness predictions for 2012</a><span style="background-color: white; line-height: 20.0200004577637px;">. Meaning, he was convinced that recording what you’re doing was so important he thought it would be a big part of the future of most everything health and fitness related.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;">If you’ve committed to getting healthy and in shape then, you’ve committed to logging you’re progress; it’s that simple. My friend </span><a href="http://www.jjvirgin.com/" style="background-color: white; line-height: 20.0200004577637px; text-decoration: none;">JJ Virgin</a><span style="background-color: white; line-height: 20.0200004577637px;">, will not even work with someone who will not “journal.” </span><br style="background-color: white; line-height: 20.0200004577637px;" /><br style="background-color: white; line-height: 20.0200004577637px;" /><span style="background-color: white; line-height: 20.0200004577637px;">It has been said that success leaves clues. Having these “clues” right there in black and white provides valuable feedback with which to make decisions that impact your progress. It’s like having a toolbox filled with the right tools to create the program that best suits your needs, goals, preferences and schedule. </span><br style="background-color: white; line-height: 20.0200004577637px;" /><br style="background-color: white; line-height: 20.0200004577637px;" /><span style="background-color: white; line-height: 20.0200004577637px;">Recording your “stats” or "metrics" helps you to:</span></span><br />
<ol style="background-color: white; line-height: 20.0200004577637px;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Succeed with fat loss </u>-If you're trying to lose body fat, daily feedback helps you focus on better food choices, Keep your macros, carbs, fat, and protein on “budget.” Be your own personal fat loss “bookkeeper.” <u></u></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Break unhealthy eating habits</u> -Poor food choices can be triggered by emotional and/or social cues. Journaling helps you identify and eventually overcome the triggers that cause you to eat when you're really not hungry. <u></u></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><u>End the guessing game</u> -A haphazard effort based on guesswork leads only to confusion, frustration and often, failure. Take the guesswork out of it by monitoring information to know what helps you make the most progress.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Stay motivated</u> -Getting in shape is a long-term goal. Setting short term and mid range goals help you stay motivated as you move toward "the big one." Tracking is a big part of goal setting and goal getting. Watch yourself succeed, as each day takes you closer to the current goal.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Stop unconscious behaviors</u> -Take the time to review your food choices and daily physical activity. You won't unconsciously grab for that extra snack or wave off that workout when you remember that it all goes down on paper-you'll start to see the consequences of your actions.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><u>Overcome hidden barriers to fat loss </u>-Barriers to your fat loss can sometimes seem mysterious. You may plateau without an obvious cause. Tracking helps you uncover the hidden concerns you didn't realize were stalling your progress. </span></li>
</ol>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;">Having “proof” on paper (or on an app) provides clarity and accountability, highlights your accomplishments, reflects how you’ve progressed, and reveals what elements of your program still need work as you continue to adapt and improve. This is a real confidence builder and keeps motivation high.</span><br style="background-color: white; line-height: 20.0200004577637px;" /><br style="background-color: white; line-height: 20.0200004577637px;" /><span style="background-color: white; line-height: 20.0200004577637px;">Important metrics to monitor with regard to nutrition include: calories, protein, carbohydrates, fat, fiber, and hydration as well as weight, body fat percentage, fat free mass, body mass index, caloric expenditure vs. intake, number and quality (yep) of BMs (bowel movements), and more. </span></span><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;"><br /></span>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;">Track ambient or, non-exercise movement, i.e. moving from point A to point B, </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;">as light, moderate, or active throughout the day,</span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;">Track t</span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;">ime spent exercising whether it be cardiovascular training, resistance training (with sets, reps, tempo, and rests also measured.) You can even gauge improvements in stretching. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br style="background-color: white; line-height: 20.0200004577637px;" /><span style="background-color: white; line-height: 20.0200004577637px;">Track values based on perception using a scale of 1 to 10 included are things like stress level, mood, hours of sleep and sleep quality, chronic physical symptoms and motivation.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;"><br /></span></span>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;">Collectively, these metrics represent a window into your progress. </span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; line-height: 20.0200004577637px;">Monitoring a few or many of these variables provides you with an overall picture of where you’re succeeding, and where you need to make changes. The information you collect can even be charted and/or graphed to create a visual tool that guides your success.</span><br style="background-color: white; line-height: 20.0200004577637px;" /><br style="background-color: white; line-height: 20.0200004577637px;" /><span style="background-color: white; line-height: 20.0200004577637px;">Some great online tracking programs include </span><span style="background-color: white; line-height: 20.0200004577637px;">F</span>itbit<span style="background-color: white; line-height: 20.0200004577637px;">, </span><a href="http://www.trainingpeaks.com/" style="background-color: white; line-height: 20.0200004577637px; text-decoration: none;">Training Peaks</a><span style="background-color: white; line-height: 20.0200004577637px;"> (emphasizes cycling), and <a href="http://www.mymee.com/">Mymee </a></span><span style="background-color: white; line-height: 20.0200004577637px;">to name a few. Each has different features and most are continually updating, revising and providing new features for users. Choose the system that best suits your needs and is the most user-friendly for you. Most apps offer online “tours” or trials so you see how they work. Apps range in price from reasonable to are-you-kidding-me?</span><br style="background-color: white; line-height: 20.0200004577637px;" /><span style="background-color: white; line-height: 20.0200004577637px;"> </span><br style="background-color: white; line-height: 20.0200004577637px;" /><span style="background-color: white; line-height: 20.0200004577637px;">I can’t stress what an important role journaling plays in achieving your health and fitness goals. Think of tracking as the illustrated version of your game plan. Months after beginning a new program, with enthusiasm and commitment waning, you could wind up being a another fitness program casualty because you didn’t have a plan....y</span></span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 20.0200004577637px;">ou wouldn't want that to happen, would you?!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-25996579362861609342015-08-14T23:33:00.001-07:002015-08-15T18:30:09.764-07:00Reduce AGEing with these 5 Strategies<div class="MsoNormal" style="margin-bottom: 18.2pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Fc_c1BG4MGNcW799UfpOZXvnDPIJvnHWDhTrr8rT2ih4lW9OoD_BEXXirvB5hjzLPuDomumY3y6jlh9yPE2QHB__D7oMOPUKIW5JgaTPP3aki2C7pFI-FdSVr-rBRmx5nO1DLEU3tIM/s1600/Fat+guy+with+cookie.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Fc_c1BG4MGNcW799UfpOZXvnDPIJvnHWDhTrr8rT2ih4lW9OoD_BEXXirvB5hjzLPuDomumY3y6jlh9yPE2QHB__D7oMOPUKIW5JgaTPP3aki2C7pFI-FdSVr-rBRmx5nO1DLEU3tIM/s320/Fat+guy+with+cookie.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sugar is AGEing</td></tr>
</tbody></table>
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif;">It all started when the presenter poured maple syrup on protein
molecules.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">No, I wasn’t at IHOP. I was attending a grueling nutrition
conference where, after sitting through a day’s worth of lectures, my brain
felt </span><i style="font-family: Arial, Helvetica, sans-serif;">fried</i><span style="font-family: Arial, Helvetica, sans-serif;">. Feeling like an introvert with a low tolerance for hype or networking, I
simply wanted to hang out in my hotel room and regroup before our evening
social gathering.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Yet my coworker remained adamant about this late-afternoon
seminar titled “How AGE-ing Destroys Your Life.” </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I reluctantly attended, where I watched as this doctor
demonstrated how, in a maze-like structure, oyster-looking proteins slithered
around in your body.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Turns out when you pour sticky sugar on proteins, they
slow down and get sticky. </span><span style="font-family: Arial, Helvetica, sans-serif; text-align: center;">“That’s what happens when you eat too much</span></div>
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<a name='more'></a><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">sugar,” he
explained. “Sugar literally ‘gums’ up those proteins, making them functionally
inefficient.” </span><br />
<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">
<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Weeks later I spoke with my friend Dr. Jonny Bowden, who
in </span><i style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">The Most Effective Ways to Live Longer</span></i><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">
calls glycation “one of the Four Horsemen of Aging,” contributing to nearly
every disease on the planet. </span></span><br />
<br /><span style="font-family: Arial, Helvetica, sans-serif;">
Bowden confirmed when these proteins become glycated or
“gummed up,” molecules called advanced glycation end products (AGEs) occur.</span></div>
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<br /><span style="font-family: Arial, Helvetica, sans-serif;">
As these hard-working proteins become more coated with
this sticky syrup, they can’t get through the smaller blood vessels and other
areas that need blood flow. </span><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">This slow-down effect wreaks massive havoc. AGEs inhibit
blood flow. They damage your arteries, increasing your risk for stroke, heart
disease, and other complications. They destroy your immune system. And
appropriately, they <i>age</i> you.</span></span><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><br /><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Type 2 diabetes perfectly illustrates glycation. Diabetes
involves too much sugar in your blood (increasing risk for sticky proteins) and
impaired circulation. Among their problems, researchers found AGEs contribute
to diabetic </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/18473844"><span style="color: #0000e9; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">nephropathy</span></a><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"> and
</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/20876889"><span style="color: #0000e9; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">retinopathy</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">.<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span> </div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Diabetes aside, AGEs “</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/11525875"><span style="color: #0000e9; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">accumulate to high
levels</span></a><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"> in tissues in age-related chronic diseases,” one study
found, contributing to </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/18473848"><span style="color: #0000e9; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Alzheimer’s
development</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;"> and other issues. </span></span><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">Every organ falls victim to their effects. Your vascular
system does, but so do your brain, your nervous system, and your bones.</span></span><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Studies also show oxidative stress – think of slicing
open an apple and watching it brown; that same thing occurs in your body – </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/12028441"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">can increase AGEs</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">,
subsequently churning out more free radicals that in a vicious cycle eventually
amp up AGEs.<o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"></span></span> </div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">AGEs can also increase chronic inflammation, an
athlete’s worst nightmare. Achy joints, soreness, and fatigue are among
inflammation’s many game-wrecking symptoms.<o:p></o:p></span></span></div>
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<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><span style="font-family: Arial, Helvetica, sans-serif;">Obviously, you want to do everything possible to prevent
AGEs from forming. Luckily, these five strategies can put you in control</span>:</span><span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: 18.2pt; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">1.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Minimize the fried stuff. </span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">“When
you cook foods at really high temperatures like those needed for frying, it
results in what’s called a ‘browning’ effect, which is simply another term for
glycation,” Bowden says. “[You’re] basically eating glycated proteins.” He goes
on to say high-heat cooked foods “are virtual glycation factories [where you
ingest] AGEs, which are basically the <i>end result of glycation</i>.” It isn’t
so much the meat (although quality matters), but how you cook it. One study
looked at various cooking methods and concluded broiling and frying yielded the
</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/15281050"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">highest
levels of AGEs</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">. </span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 18.2pt; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">2.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Ditch
the fructose. </span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Sugar breaks down to glucose and fructose, and too much
becomes bad, <i>period. </i>Yet fructose
becomes the big bad wolf, heading straight to your liver and eventually converting
to triglycerides (fat). Bowden says fructose is <i>seven</i> times more likely
to form AGEs than glucose. In fruit, which comes wrapped up in fiber,
nutrients, and antioxidants, fructose isn’t usually a problem. But as
high-fructose corn syrup, you’re asking for an AGEing catastrophe.</span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><br /></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 18.2pt; margin-left: .25in; margin-right: 0in; margin-top: 0in; mso-add-space: auto; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; text-autospace: none; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Eat
more plant foods.</span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> “Animal-derived foods that are
high in fat and protein are generally AGE-rich and prone to new AGE formation
during cooking,” one study concluded. “In contrast, carbohydrate-rich foods
such as vegetables, fruits, whole grains, and milk </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/20497781"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">contain relatively
few AGEs</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">, even after cooking.” </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Vegetarians, you’re not off the
hook: One study found they had </span><a href="http://link.springer.com/article/10.1007%2Fs394-001-8356-3"><i><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; text-decoration: none; text-underline: none;">higher</span></i><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">
levels of AGEs</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> than meat eaters because they ate more fructose-heavy
plant foods than meat eaters.<o:p></o:p></span></span><br />
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Exercise smarter.</span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">
Among its benefits, consistent exercise normalizes inflammation (which goes
hand in hand with AGEs), helps your body better metabolize sugar so it doesn’t
“gum up” those important proteins, and reduces your risk for diabetes and other
problems. </span></span><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"><br /></span></span></div>
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</span></span><!--[endif]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> <b>Prioritize Recovery. </b>Over-training
can increase AGEs. So can chronic stress and not getting enough sleep. One
study found non-diabetic people with obstructive sleep apnea had </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16553018"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">increased levels of
AGEs</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">. Even if you don’t suffer sleeping disorders, not
getting optimal amounts of quality sleep can skyrocket aging, increasing
inflammation and disease risk.<o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"></span></span> </div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">As more studies appear showing sugar’s detrimental,
long-reaching damage, what strategies are you taking to reduce your intake?
Share yours below or on my </span><a href="http://www.facebook.com/jinifit"><span style="font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Facebook page</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">.<o:p></o:p></span></span><br />
<span style="color: #262626; font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;"><br /></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif; mso-bidi-font-family: Georgia;">Additional References<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-bidi-font-weight: bold;">Bowden, Jonny.</span><span style="font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> <i>The Most Effective Ways to
Live Longer</i>. </span><span style="font-family: "Georgia",serif; mso-bidi-font-family: Tahoma;">(Massachusetts: Fair Wind, 2010).</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com2tag:blogger.com,1999:blog-9214594648161415495.post-88285955440398471342015-08-07T22:15:00.001-07:002015-08-07T23:41:04.276-07:00The #1 Strategy to Maintain Vibrant Brain Health<div class="MsoNormal">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwupL-sy1xVaIQxZ1PxhxCM8y7rZFXpQIaNXn2l0zUJUJN7XhL9X4PtHN-fX47yDEX6z5cV3gMxzo-Skep3RRPSHoo851fyWxl65ho6gIjNz2LvXYpYJEoA7e1YTq1LoA_RdZgLsrVWkU/s1600/Girl+resting+from+jogging.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwupL-sy1xVaIQxZ1PxhxCM8y7rZFXpQIaNXn2l0zUJUJN7XhL9X4PtHN-fX47yDEX6z5cV3gMxzo-Skep3RRPSHoo851fyWxl65ho6gIjNz2LvXYpYJEoA7e1YTq1LoA_RdZgLsrVWkU/s320/Girl+resting+from+jogging.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Guess what helps minimize Alzheimer's risk?</td></tr>
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<span style="color: #262626; font-family: Georgia, serif;">As if you needed another reason to exercise: Three new
studies found people with mild memory impairment who engage in vigorous
workouts – we’re talking 45 minutes to an hour, three or four times a week –
improve quality of life. </span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">“Physical activity </span><a href="http://www.nlm.nih.gov/medlineplus/news/fullstory_153739.html"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">improved
mood, memory and ability to think</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> for participants in all three
studies,” researchers noted.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">While participants were older (50s to 90s), these and numerous
other studies clearly suggest you can never become proactive too early, and
that regular, consistent exercise might be the best strategy to maintain brain
health as you age.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">"These findings [strongly suggest] exercise can
impact Alzheimer's-related changes in the brain," said Laura Baker, lead
author in one of the studies and a cognitive neuroscientist at Wake Forest
School of Medicine in Winston-Salem, N.C. "No currently approved
medication </span><br />
<a name='more'></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">can rival these effects."<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Earlier research likewise shows regular exercisers have
decreased mental function decline and reduce their dementia risk. In fact,
researchers find consistent exercise could reduce your risk for Alzheimer’s </span><a href="http://www.alzheimersprevention.org/4-pillars-of-prevention/exercise-and-brain-aerobics"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">up
to an impressive 50%</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">What’s more, an observational, eight-year study at the
University of California with 6,000 older women found more physically active
women were less likely to experience a </span><a href="http://rx.magazine.tripod.com/bn_20010509elin030.htm"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">decline
in mental function</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> than inactive women. <o:p></o:p></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Among its numerous brain benefits, regular exercise
promotes optimal brain flow to your brain, increases chemicals that protect the
brain, and reduce oxidative stress.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">"Regular physical exercise is probably the best
means we have of preventing Alzheimer's disease today, better than medications,
better than intellectual activity, better than supplements and diet," said
Dr. Ronald Petersen, director of the Alzheimer's Research Center at the Mayo
Clinic, echoing Baker’s comment.<o:p></o:p></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">For those and a zillion other reasons, consistent
exercise should become a seamless part of your day. Treat it like a
high-priority client and <i>make it happen.<o:p></o:p></i></span></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Burst training and weight training are my favorites,
though one study found even simple exercise like a daily walk could </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22232206"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">reduce development
or progression</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> of Alzheimer’s. <o:p></o:p></span></div>
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<b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">6 More Ways to Boost Brain Health <o:p></o:p></span></b></div>
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Besides exercise, you can do plenty to minimize those
awkward “senior moments” where you constantly misplace your car keys or forget vital
names and other information. With these six strategies, that proactive approach
needn’t require turning brain health into a second hobby.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Curb
your sugar intake. </span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">S</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/23657152"><span style="color: #420178; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">tudies link
higher-sugar diets</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> with increased risk for Type 2
diabetes and Alzheimer's (sometimes called "Type 3 diabetes”). Rather
than go cold turkey (where you’re apt to rebound), see my friend JJ Virgin’s <i>Sugar Impact Diet</i> for a smart plan that
gradually helps you taper off sugar.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Incorporate at three brain-health
foods into your diet every week. </span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Smart choices include wild-caught
fish, almonds, asparagus, berries, and omega-3 enriched eggs. For more, see Dr.
Daniel Amen’s list of </span><a href="http://www.amenclinics.com/cybcyb/28-change-your-brain-change-your-body/111-50-best-brain-foods"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">brain
foods</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">3.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Sleep
sufficiently.</span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> One study that looked at 15,000 women over 14 years
found those who slept too little or too much “was cognitively equivalent to
aging </span><a href="http://health.usnews.com/health-news/news/articles/2012/07/16/poor-sleep-may-age-your-brain"><span style="color: #0000e9; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">by
two years</span></a><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">.” These women had lower mental function and also risked
early Alzheimer's disease compared to those who slept a solid seven hours a
night. <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">4.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Control
stress. </span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Constantly staying stressed makes you miserable and
takes a massive hit to brain health. Breathe and put things into perspective. Consider
yoga, meditation, tapping, or whatever helps <i>you</i> reduce stress and maintain peace of mind.<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia; mso-fareast-font-family: Georgia;">5.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Consider
brain nutrients.</span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;"> Beyond a solid multivitamin/ mineral with sufficient
vitamin D and magnesium, quality fish oil can promote optimal brain health. If
you want to step that regimen up a few notches, consider research-supported
brain nutrients like alpha-GPC, acetyl-L-carnitine, and phosphatidylserine. <o:p></o:p></span></div>
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</span></span><!--[endif]--><b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Engage
in new, mentally challenging activities. </span></b><span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">Just like biceps
atrophy when you don’t regularly lift heavy, mental “heavy lifting” like
learning a new language or taking a new class provide excellent ways to keep
your brain on its toes, plus getting out of your mental comfort zone keeps you
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<span style="color: #262626; font-family: "Georgia",serif; mso-bidi-font-family: Georgia;">How big is brain health for you? If dementia runs in
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0tag:blogger.com,1999:blog-9214594648161415495.post-85235610557496453212015-07-31T22:58:00.000-07:002015-07-31T22:58:42.363-07:00The Ultimate Exercise Dilemma <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPFW7M6VEx57nakxe3j-iS24ZEWV5V8VdOsekEjXQGzcDttFYqbE16JuxFelSIHGoc4X8isljfEuRcJBBakq6RMuHXEuPFN8dHlld_a5euxX5SR9iLFmrBQLtAvaKokNDN8FDaJcSKwpY/s1600/girl+sleeping.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPFW7M6VEx57nakxe3j-iS24ZEWV5V8VdOsekEjXQGzcDttFYqbE16JuxFelSIHGoc4X8isljfEuRcJBBakq6RMuHXEuPFN8dHlld_a5euxX5SR9iLFmrBQLtAvaKokNDN8FDaJcSKwpY/s320/girl+sleeping.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Time for a nappy nap</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">As I sheepishly ordered a large organic French roast, fatigue overtook me and I wondered whether even this gargantuan caffeinated goodness could work its invigorating magic.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Whether you’re a distance runner, heavy lifter, or even yoga devotee, you’ve confronted this existential dilemma I faced that afternoon: Workout or nap?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The latter seemed too path-of-least-resistance easy: Shut my office door and curl up on the sofa. Or swim upstream and sluggishly push through my workout.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Had a client expressed such a dilemma, I would become </span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;">her loving-but-tough cheerleader, gently reprimand her for complaining, and help her cultivate a mental toughness to push through fatigue.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I would also remind her sufficient sleep impacts performance, fat loss, and overall health.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">That afternoon, I needed to take my own advice.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Fitness pros aren’t perfect. We sometimes struggle to meet sufficient sleep or manage seemingly herculean stress levels. For me, juggling numerous personal-training clients with managing another business plus social engagements means I don’t often meet my sleep quota.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">So I caved and napped.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Granted, my surrender wasn’t completely wasted. Studies show naps can actually benefit you. One found a 30-minute or less nap increased wakefulness and improved cognitive ability and performance. And a NASA study found a 40-minute nap improved performance by 34% and alertness 100%.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Duration becomes important. Anything over, say, 45 minutes could cut into your nighttime sleep, though cut your nap too short and you potentially negate its benefits.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">One study found just 10 minutes worked best, resulting in “significantly improved alertness and cognitive performance relative to a no-nap control.”</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I found other studies that argue exercise could produce similar physiological effects to a short nap, with experts like Dr. Michael J. Breus, author of Beauty Sleep, calling naps “exercise for the brain.”</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Why not do both? Rather than trod on the elliptical machine or take an hour-plus class, get a 20-minute nap and do 20 minutes of burst training.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If that’s not possible – meaning, you can’t do the workout and nap – go for the workout.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">But chronically needing to nap and feeling blow-off workout lethargy could be masking deeper problems. Consider:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Does your napping cut into your nightly sleep patterns?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Does a nap leave you refreshed or groggy and dosing on caffeine to wake up?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Does your morning java jolt leave you crashing mid-afternoon?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Is a gargantuan, carb-heavy lunch giving you a mid-afternoon crash?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Are you more productive after a nap or does work become more burdensome?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Does a short nap help you subsequently work out better and more efficiently?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Are you addressing underlying problems that could be making you tired, such as thyroid issues, damaged metabolism, and adrenal fatigue?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Are your naps spontaneous or pre-planned? The Sleep Foundation differentiates between planned, habitual, and emergency napping. Know thyself.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ultimately napping becomes like coffee. A little bit can be therapeutic, but over-relying it to cover up adrenal burnout, fatigue, and other issues. Naps, like caffeine, can become potentially detrimental crutches.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Let’s say you’re consistently getting eight – okay, seven – hours of consistent, uninterrupted sleep nightly. You’re not using naps to avoid deeper issues, but you want to flirt with a short afternoon snooze without committing.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I would suggest setting aside 30 minutes, set your alarm so you don’t oversleep, and curl up to sleep. Weekends become a good time to test-drive napping.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">You’ll need about a week to decide whether naps benefit you. If you find you’re sleeping less soundly at night, you’ll want to forego them. Ditto if the hour after you awake means groggily struggling to become cognizant.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If, on the other hand, 20 minutes of shut-eye makes you more productive and energetic, by all means stick with it.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Whatever you do, don’t use your nap as a pretext for not working out. I cut a deal with myself that sleep-deprived afternoon: I can work out; I can work out and nap; but I can’t just nap.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I did both, and felt fabulous afterwards.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Do you nap because of its benefits or because you don’t sleep enough at night? Share your thoughts below or on my <a href="http://www.facebook.com/jinifit">facebook page</a>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fitness expert and strength coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! <a href="http://www.jinifit.com/">www.Jinifit.com</a>. </span></div>
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Jini Cicerohttp://www.blogger.com/profile/05409378187948310601noreply@blogger.com0