AVOID THE 2003 FOOD PYRAMID!

Recent research has shown that exercise -- alone -- doesn't have much of an impact on body composition.  Even if you're doing up to 5 hours a week.    However, that doesn't mean all hope is lost.  When you combine exercise and the right nutritional intervention, the body fat seems to fly off.    But be sure to avoid the US Government's 2003 Food Pyramid!  Click below for the full story!     http://www.precisionnutrition.com/cmd.php?pageid=698910&t=14001 HAVE A FIT DAY! YOUR VIDEO FITNESS COACH ANITA STONE www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com Page) www.mybloglog.com/buzz/members/seeme4fitness www.socialauthority.ning.com/profile/videofitnesscoach http://www.yoursqueezepage.com/displayPage.php?id=10248 (PODCAST Page) www.facebook.com/profile.php?id=665232960 (Facebook)

WEIGHT LOSS MISTAKES

I love this article by Gabby Reece! Basic Weight Loss Mistakes  A lot of us are out there watching what we eat and exercising, but still not making a dent in our bellies and body weight. There are a few things we are probably not doing, or doing too much of, that would mean major improvements in our health.   Get more sleep. After a very short period of time (about 6 nights), studies show that your glucose levels can rise if you get only 4 to 7 hours of sleep each night. New parents are excluded, but everyone else should try to hit the 8 hour mark as often as you can and get to bed BEFORE midnight. Every hour of rest before 12 a.m. is twice as valuable as the hours after midnight: Our cortisol levels are lowest before midnight therefore our recovery is the highest.   Eating fewer refined and processed foods. Avoid fast and fried food and try to consume as many real foods as you can. It's also imperative to get enough fiber (helps with elimination); fruits and veggies are a great way to fill up.   Avoid sugary drinks and reach for more water. Water is great for so many things like digestion, eliminating toxins in the body, and transporting important nutrients to our cells which need energy to burn calories. Americans drink 20% of their calories, so be careful of that silent pitfall.   Get to know your kitchen. COOK!  I realize it takes more work, but the simple truth is we eat out or order in too often. There is a greater opportunity to control what is in your food if you cook it yourself.   Slow down. When you do sit down to a meal, don't wolf it down. Our culture encourages eating while driving or sitting at our desks. The only time we seem to sit down and enjoy our food is at Thanksgiving. The monks chew each bite of food 100 times (which is excessive), but they also eat only until they are full. They recognize that chewing their food more makes it easier for the body to digest.   Breathe. There are so many days that I don't breathe deeply. In the morning, mid-afternoon, and at the end of the day take a 10 conscious, belly-deep breaths. Close your eyes, pull that air deep into your stomach via your nose and let all the junk out through your mouth. Whether it's a stressful day, or you just want to start and end your day on the right foot, breathing is important.   Don't starve yourself. Oddly enough some of you may not be eating enough, and the lack of calories is putting your body into save mode. Our bodies are so brilliant, and if they aren't getting enough food, your metabolism will tell your body to store each and every calorie it receives or to make energy from whatever muscle tissue you have. Not good. Oh and by the way, don't skip breakfast. People who skip breakfast are over 4 times more likely to be overweight.   Do more than exercise. Even if you are working out, you can't eat and drink whatever you want. It really is a three sided puzzle: balancing exercise, food, and the spirit (which stress and happiness play into).   I wish you the greatest of success, and remember, being healthy is like making your bed. It really is something we have to work at everyday.   2007 Gabrielle Reece . All Rights Reserved.

CLICK HERE TO GO BACK TO THE BLOG HOME PAGE

DIABETES ON THE RISE - 8% OF AMERICAN POPULATION HAS DIABETES

INCREASE OF 13.5%   Diabetes is still on the rise. New numbers confirm that from 2005 to 2007 the total prevalence of diabetes in the U.S. increased by 13.5 percent.   This means that now 8 percent of the total population has diabetes (23.6 million children and adults). In 2007, 1.6 million new cases of diabetes were diagnosed in people aged 20 and older.   Amidst the bad news of these surging numbers, there's good news about prevention from researchers at Tulane University School of Public Health and Tropical Medicine in New Orleans. They found that green leafy vegetables may reduce the risk of type 2 diabetes in women.   For every additional serving of green leafy vegetables a woman eats per day, there was a 9 percent reduction in risk. (Men, feel free to go ahead and up your intake of veggies and fruits, too, even if this study wasn't about you.)   This isn't the first study to show a relationship between a reduction in type 2 diabetes and the eating of more vegetables. Reasons for this reduction in risk may be that vegetables are low in calories and fat and high in antioxidants, fiber, and a variety of vitamins and minerals — all things definitely not associated with an increased risk of diabetes.   The take-home message here should be simply to include vegetables every day in your meals, and then some. Think about planning your meals around what vegetable you are having (in season, I hope) and then adding other foods. When you sit down to eat, vegetables should be covering half your plate.   Whether those vegetables are fresh, frozen, or canned, they are an important part of your diet and may reduce your risk of type 2 diabetes. © 2007 Johns Hopkins University.   ANITA STONE Please look at my two brand new sites!  www.superexercisevideos.com and www.superfoodvideos.com Enroll Now!  www.videofitnesscoach.com www.timetogetfit.biz (Makeover Story) www.squidoo.com/donotdiet (Squidoo is so lonely--please visit and give it some stars!)

I'VE BEEN TORTURED BY A 106-POUND BRUTE....

...named Judy, my new aerobics supervisor at the City Recreation Center! She's tiny but she's as strong as a freight train!

I had to teach yoga yesterday morning, so I went an hour early to go to kickboxing. Judy's class killed my legs! Amazing how out of shape you can get when you get out of your regular fitness routine.

We moved to Texas in June, so I haven't had my normal exercise regimen for at least 3 months. At first I went to classes at the local YMCA, but their program was so low-key that I had to take 2 or even 3 classes in a row to get a good workout.

When you find a gym that works for you, no matter how expensive it is or how far away it is, remember, it's worth it! I know the price of gas might be affecting your choice of fitness centers, but don't settle for somewhere that's not going to give you the fitness program you deserve!

Your health is worth attaining and preserving! You are worth it!

Have a fit day!
Your Video Fitness Coach
Anita Stone

FALL INTO FITNESS

Planning online training for Fall!

What topics do you want to learn about?

LEAVE ME YOUR COMMENTS HERE:
http://www.freewebs.com/fitnessfriendsfun/contactme.htm

BODY PUMP BY LES MILLS

BODYPUMP will be presented at SCW Dallas Mania this weekend! Go to http://www.scwfitness.com/ for details.

In order to build strength, the majority of personal trainers and strength coaches alternate low repetition, heavy resistance with modest resistance, slightly higher repetition training to overload fast-twitch or anaerobic muscle fibers. Some train to complete muscle failure and others limit aerobic cardiovascular training all in the name of "strength".

Technically, strength is defined as the amount of weight that can be lifted one time. Endurance is defined as the amount of weight that can be lifted repeatedly. Muscular endurance enhances the ability of the slow-twitch aerobic muscle fibers to fire. The two components of fitness work together on a continuum where strength gains are predominantly made in the 2-6 repetition range and endurance is the focus of programs with 14 or more repetitions. However, strength is also improved indirectly during programs consisting of greater repetitions. It is important to remember that the human body is composed of both types of fibers and that we need to train both to capacity. Bodybuilders and elite athletes have intense anaerobic strength training regimens that do not always translate well to the recreational lifter in need of improved total health.

So, what are the REAL options for the average Joe?

Ultimately, the majority of fitness participants hope to improve both strength AND endurance. Strength, from their perspective, means a leaner body, fewer aches, and less "help" needed to carry a package or open a pickle jar. Endurance, for the same group, means being slower to fatigue, staying more alert, and generally being less "out of breath". All these ideas are practical, applicable, valuable, and attainable. But how?

Most experts agree that building strength is a very complicated process. The client's personal fitness history, level of activity, current health, gender, age and predominant muscle fiber type all must be considered. Also, people need to acquire and improve strength in both their muscles and their bones. It is also important that we carefully assess the client's need as opposed to what they perceive. They may be saying "strength" while meaning "endurance". Does the 65 year old woman in our office really want to increase her squat or bench press max?

For the participant primarily in need of muscular endurance training, group fitness can provide a good option. BODYPUMP™ is a high repetition, low to moderate resistance workout that improves foundational strength, bone density, body composition, as well as muscular strength and endurance. This pre-choreographed barbell class addresses both major upper and lower body muscles in a scientifically set order of ten musical tracks lasting from 4 to 6 minutes each and consisting of approximately 90 repetitions per muscle group. Instructor focus is on form, education, and execution, not the amount of resistance on the bar. The barbells are adjustable and participants are encouraged to progressively overload their workouts focusing on the proper form and technique. In three, one-hour classes per week, the participant can improve their lean muscle mass, total well-being, and metabolism no matter who they are.

This class can sufficiently address functional strength and endurance without adding bulk. Adding bulk or muscular hypertrophy is greatest in programs consisting of 8 to 12 repetitions, which is greatly below what BODYPUMP™ offers. BODYPUMP™ also delivers a party atmosphere that many "groupies" find appealing and motivating. The music is outstanding and the choreography is designed specifically to fit the musical choices.

For the personal trainer, BODYPUMP™ can be an excellent place to send clients who need endurance training, but do not have the means to pay for multiple sessions each week. The BODYPUMP™ instructor has undergone an intense training and video assessment which helps guarantee safety and proper education of execution which is the same goal as a personal trainer. This class is also a great place to observe participants who may be in need of supplemental training for muscle imbalances, injury rehabilitation or athletic performance enhancements.

BODYPUMP™ can equalize the playing field for participants in that no matter what their fitness level, they will see gains in endurance and changes in their bodies. Once a participant has mastered a BODYPUMP™ class , they may be ready for additional strength training to complete their training regimen. Helping club members know the difference between strength and endurance will be crucial to converting group participants to clients. There is no need to "compete" with group fitness in this regard to participants.

In fact, BODYPUMP™ is a tremendous tool for the personal trainer as it is an excellent gateway class for participants to see and feel workout results quickly and in a non-threatening group environment. Personal training, then, becomes less intimidating. Also, encouraging participation in BODYPUMP™ allows trainers to focus on specific strength components in personalized sessions. Endurance needs are being addressed in class, most often as part of their membership and a balanced, complementary strength program can be easily designed for the client by the personal trainer.

CLICK HERE TO GO BACK TO THE BLOG HOME PAGE

SPINACH RICE GRATIN

(A HEALTHY ALTERNATIVE TO QUICHE!)

 

2 1/2 cups leftover/pre-cooked brown rice
1 1/2 cups cups well finely chopped spinach
4 ounces firm (organic) tofu, crumbled
10 black olives, chopped
1/2 medium red onion, diced
1/3 cup pine nuts or almonds, toasted
2 tablespoons olive oil
1/2 cup shredded Manchego cheese (or Parm, or Gruyere)
3 large eggs OR 6 egg whites
1/2 teaspoon fine grain sea salt

 

Preheat oven to 400F degrees. Rack in the top third. Grease a 10-inch round baking dish (or equivalent) with a bit of olive oil.

In a large bowl combine the rice, spinach, and tofu. Now, reserving a bit of each for garnish, stir in the olives, and red onion, pine nuts and olive oil. Now stir in 1/4 cup of the cheese. In a small bowl whisk together the eggs, and salt. Fold the eggs into the rice mixture, pour into the prepared baking dish, and sprinkle with remaining cheese. Bake for 30 minutes or until the casserole is set, and the top toasty and golden. Remove from the oven, and sprinkle with remaining onions, olives, and nuts. Sprinkle with a bit more salt before serving - or taste and get a sense of whether you need any.

Serves 8 - 12.

From 101cookbooks.com

 

WHO IS JIM ROHN AND WHAT DOES HE KNOW ABOUT SUCCESS?

Do you enjoy reading quotes by famous people?  If so, this is the perfect blog post for you!

 

Jim Rohn is one of the greatest teachers of success principles. He was born in 1930 and is an American entrepreneur, author, and motivational speaker. He has given seminars to large companies and individuals for more than 40 years. Jim Rohn also is a published author of many books on success, leadership, business skills, self development, dealing with customers, and motivation.

 

Here are some of Jim Rohn's famous quotes about success:

1. Success is not to be pursued; it is attracted by the person you become.
2. Success is nothing more than a few simple disciplines, practiced every day.
3. Success is steady progress toward one's personal goals.
4. Success is doing ordinary things extraordinarily well.
5. Success is neither magical nor mysterious -- it is the natural consequence of consistently applying the basic fundamentals.
6. Everything you need for better future and success has already been written.  And guess what?  All you have to do is go to the library to learn it.
7. What separates the successful from the unsuccessful so many times is that the successful simply do it.
    

 

ANITA STONE

Please look at my two brand new sites!  www.superexercisevideos.com and www.superfoodvideos.com

 

Aging "Baby Boomers" exercise to stay fit!

Aging "Baby Boomers" exercise to stay fit!
Very funny cartoon!

CLICK HERE

LESSON 23 - LAST VIDEO! "15 WEEKS TO FITNESS"

If you haven't watched any of my "15 WEEKS TO FITNESS" videos, you MUST watch this one! Learn about Bob Greene's (Oprah's trainer) Best Life Diet, my new book coming out in late 2008, "Wake Up, Live the Life You Love," and my upcoming 4-week session on Juvenile Obesity. Sign up to get reminders about each of these on the form at the TOP of this page.

"CAR CHAT WITH ANITA" BONUS VIDEO
(This is 9 minutes, be sure to watch all of it, the story at the end is really good.)

LESSONS 21 & 22 "15 WEEKS TO FITNESS" - The Fitness Formula

LESSON 21 "The Fitness Formula"

LESSON 22 "Have you had a Blood Test?"

WEIGHT LOSS TESTIMONIAL FROM KATHY AND FRANCESCA

TIPS ON YOGA POSTURES

Short video from Master Yoga Trainer Jackie Mills --- tips on yoga and pilates moves:

(click on the number of the move you are interested in)

http://www.lesmills.com/midwest/en/members/bodybalance/learn-the-moves.aspx
  

VIDEO FITNESS COACH ANITA STONE

Please look at my two brand new sites!  www.superexercisevideos.com and www.superfoodvideos.com

Enroll Now!  www.videofitnesscoach.com

www.timetogetfit.biz (Makeover Story)
www.squidoo.com/donotdiet (Squidoo is so lonely--please visit and give it some stars!)
www.anitastone.qassia.com
www.timetogetfit.blogspot.com
http://digg.com/users/seeme4fitness
www.myspace.com/videofitnesscoach
www.youtube.com/videofitnesscoach (Over 20,000 views!)
www.timetogetfitrecipes.blogspot.com
http://www.mytalk.at/my/anitastone.php
www.flickr.com/people/videofitnesscoach
www.groups.myspace.com/videofitnesscoach
www.bodyspace.bodybuilding.com/seeme4fitness (Bodybuilding.com Page)
www.mybloglog.com/buzz/members/seeme4fitness
www.socialauthority.ning.com/profile/videofitnesscoach
http://www.yoursqueezepage.com/displayPage.php?id=10248 (PODCAST Page)
www.facebook.com/profile.php?id=665232960 (Sign up to be my FACEBOOK friend!)

LESSONS 19 & 20 "15 WEEKS TO FITNESS" BODY BUILDING TECHNIQUE

If you are receiving this blog post by e-mail, click here to see the video: http://www.timetogetfit.blogspot.com/.

LESSON 19

LESSON 20

CREATE A BODYBUILDING.COM PROFILE PAGE!

TODAY I CREATED A BODYBUILDING.COM PROFILE PAGE!
CLICK HERE >> http://bodyspace.bodybuilding.com/seeme4fitness

Why don't you create one too?

It was a lot of fun and as soon as I was finished creating it, I already had 2 comments from other www.bodybuilding.com members, one of them was from Australia!

It was very easy to upload the photos and videos to the page too.

Send me a comment at

http://www.freewebs.com/fitnessfriendsfun/contactme.htm

and let me know what your page URL is!

HAVE A FIT DAY!

ANITA

CONNOISSEUR PROTEIN SHAKE RECIPE

As you all know, I am no gourmet cook! I'd like to be, but it will have to happen later in life when the kids are out of the house. I'm no "connoisseur" when I make my protein shakes either, only because I normally only have time to put the water in the blender and GO!

But if you have the time, this protein shake recipe is one of the BEST! Give your blender a whirl and get fit with Pat's recipe!

Click the link below to open -- to turn the page in this document, click the lower right "corner" of the page.
To make the print bigger, click the "+"

Pat's Age Defying Protein Shake Recipe pdf.pdf

LESSON 18: PODCASTS ON FAILURE AND PROCRASTINATION

CLICK ON THE BUTTON BELOW TO LISTEN OR DOWNLOAD THE PODCASTS!

(If that button does not work, click here:
http://www.acidplanet.com/artist.asp?songs=663636&T=632)

BEST PRICE I'VE EVER SEEN ON A BODY FAT SCALE

Just wanted to let you know I stumbled on the BEST PRICE I've EVER seen on the "Tanita Body Fat Scale."

(Yes, it weighs you too.)

This special price is valid through 12/31/08:
CLICK HERE - 65% OFF TANITA SCALE at Drugstore.com.
*FREE SHIPPING*

See my video below from Lesson 7 on how to measure your body fat with the Tanita scale:

LESSON 17 "15 WEEKS TO FITNESS"

LESSON 17:

Read "Ralph's Fat-to-Fitness Story," then watch the video below.

CLICK HERE FOR RALPH'S STORY

LESSON 16 "15 WEEKS TO FITNESS" Whole Body Workout in 5 Minutes (Parts 1 & 2)

WHOLE BODY WORKOUT IN 5 MINUTES

(Watch Part 2 first >>> It explains Part 1)


PART 2:

PART 1: (Voice of one of my favorite weightlifting instructors, Sandra. I was tired in this video, we taped it after class was over and you can see that I am having a hard time with the overheads and biceps!)

HAVE YOU JOINED "15 WEEKS TO FITNESS" YET? Click here: www.videofitnesscoach.com.

LESSON 15 - "15 WEEKS TO FITNESS"

B A C K P A I N ?

This set of instructional videos will help you with low back pain:

SPECIALIST DR. KING TEACHES HOW TO ALLEVIATE LOW BACK PAIN