Natural Cures

home remediesThe following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Common sense may tell you that if you have a small medical problem, you should go to your family doctor. But there are many solutions to your health problems that you can find around your house! I’d love to share with you some alternative health methods of solving simple health problem with things that are commonly found around your house. This section is dedicated to sharing ideas of what you can do for yourself and your family to help prevent colds and flues, and other simple ailments that may help to reduce your pain, discomfort and much more.  If you have a home remedy that you would LOVE to share…I’d love to post it on my site to share with others.

EMAIL ME your remedy.

There are many things that are suggested below and I recommended that you always consult your doctor if your symptoms last more than a few days or is intense in severity.  These pages are to be used as a guide and not to be used in replacement of competent medical advice.

You have a first-degree burn

Putting ice on your burn cuts circulation, and you need healthy blood cells for healing. Instead, expel excess heat by running cool water over the burn for several minutes, then cut an onion in half and let it rest on the wound. Onions contain a mild analgesic.

Another method is using tomato’s which contains lycopene, a natural anti-inflammatory, so it calms inflamed skin. And the wetness of the tomato juice helps draw some of the liquid out of the burn, reducing swelling. Slice a large tomato and apply pieces to damaged skin. Leave on for five minutes, then remove, letting the remaining juices fully dry on skin. Once dry, rinse skin with cool water. Repeat twice daily until discomfort ends.

Toe Nail Fungus

Some products on the market take many months to stop the infection – some have adverse side affects!  Emery’s Finger and Toenail Tonic is  a very effective treatment that stops the infection in approximately 10-14 days. Older infections may take longer. It is 100% natural, has no harmful chemicals, no drugs, no side effects and is affordable!  This Tonic will stop and kill Toe Nail Fungus  resulting in a new healthy nail.

You have a sliver

Light a candle and pour melted wax on your hand, and let the wax harden, then peel it off. This should free the more stubborn pieces. Then use the sticky side of duct tape or roll a lint brush over the area to pick up any stragglers. Gently, of course.

You feel like being sick

Sailors swear by ginger to suppress seasickness and general nausea. But there’s an acupuncture trick that works just as well if you’re feeling queasy. Find the pressure point “pericardium number six”: From the heel of your palm, measure three finger widths toward your elbow. In the center of the wrist area, tape a golf ball snug against that point, and your stomach should calm down.

You have A Urinary-Tract Infection

When you get a urinary track infection, you want protein (a steak) to make your urine more acidic, and then by drinking cranberry juice, which will help to release the cranberry juices bacteria-bashing Hippuric acid.

You have a Scrape or Gash

Wash your wound, then squeeze a lotion like Lubriderm directly onto it, and slap on a bandage. This locks in the moisture and may help new skin cells form. Don’t touch your cut with your hand you use to hold the bottle it may transfer bacteria.

You can also use tea bags. The tannic acid in tea has an astringent effect, prompting blood vessels to constrict more quickly, which slows the flow of blood. Using light pressure, hold a cool (not warm) tea bag against the cut for one minute. Rinse, then cover with a bandage.

You have a Skin Blister

The skin under a blister is already growing in a sterile environment, so popping it won’t speed the recovery. You need to keep bacteria away and the bubble intact. Apply an antibiotic ointment like Neosporin, and then protect it with a bandage.

You have a Side Stitch

Ever get a stitch that feels like a dagger in your side? Exhale deeply and hold. Inhale. Repeat. “It’s a muscle spasm in your diaphragm,”. “The deep exhale will contract the entire muscle and sync all the fibers in it.”

You have a Razor Nick

Clean and apply pressure to the cut, then wipe the top of your antiperspirant with a tissue, swipe the fresh stick with a Q-tip, and dab some onto the nick. “The aluminum chloride in deodorant can help close the nick.

You have a Sore throat

Gargle with warm salt water (1/4 teaspoon of salt top ½ cup of water) and do this several times a day.  Also you can drink a glass of hot water with one teaspoon of lemon juice with some honey.  You’ll feel better almost instantly

You have low energy

Sprinkle fresh ground cinnamon on your porridge, cereal, toast or whatever you are having to eat. Cinnamon can triple the ability of your insulin to metabolize glucose.

You Have a Bad Cough

To stop night time coughing in a child or an adult, put Vicks Vapor Rub generously on the bottom of your feet at bedtime and then cover with socks.  I was raised, and raised my daughter with Vicks. This is amazing!  It works 100 percent of the time, although researchers who discovered it aren’t sure why.

Even persistent, heavy, deep coughing will stop in about five minutes and stay stopped for many, many hours of relief.

Cough medicines in kids often do more harm than good due to the chemical makeup of these strong drugs, but Vicks vapor rub on the bottom of the feet was found to be more effective than prescribed medicines for children and in addition to a soothing and calming effect on sick children they will go on to sleep cough-free for hours every night.

Prevent blisters on your feet with deodorant

Blisters are caused by skin rubbing against your shoes, and are made worse by sweating. Deodorant works on your feet just like it does under your arms: It stops sweat glands from producing sweat. Before heading out, roll deodorant—any kind will do—on your soles.

Calm insect bites with aspirin

Aspirin is made of salicylic acid, a potent anti-inflammatory that can reduce pain and itching. Crush three aspirin and add a few drops of water—enough to make a paste. Apply mixture to the bite. Leave on for two minutes, then rinse with cool water. Repeat twice daily until pain and itching stop.

Remove warts with duct tape

Experts found this remedy could clear warts in two months. There are a few theories about how it works. One is that duct tape irritates warts, causing an immune system reaction that attacks them. Another is that the tape removes the virus-laden skin cells. Apply a piece of tape that’s the same size as the wart and leave on for six days. (If tape falls off, replace ASAP.) Remove tape after the six days and clean area with soap and water; leave tape off overnight. In the morning, reapply tape, keep on for five days and repeat until wart disappears. It may take up to two months, but it’s less painful and less expensive than repeated doctor visits.

Nix dandruff with apple cider vinegar

The vinegar’s acidity reduces the natural pH of the scalp and this creates an unfriendly environment for yeast that tend to overpopulate the head and cause dandruff. Mix 1/2 cup of apple cider vinegar with one quart of water and use as a final rinse after shampooing, twice weekly.

Home remedies, no matter who swears they work, are more often bunk than bona fide fixes. But some actually do have science on their side and, in fact, perform even better than their traditional medical counterparts. We dug into the research, talked with the experts, and found 18 treatments that passed. But nothing substitutes the great advice given by your health care provider…if symptoms persist please consult with them or let them know what you are planning to do to help alleviate your symptoms. Here are some more tips that have been emailed to me recently.

Cure cuticle infections with vinegar.

The natural antibacterial properties of vinegar can eliminate infections caused by an overzealous manicurist or picking at cuticles. Apply white wine vinegar combined with warm water for 15 minutes a day.

Eliminate dandruff with a DIY aspirin shampoo.

Aspirin is basically salicylic acid, the anti-acne ingredient that sloughs off dead skin. “It does the same thing for your scalp—gets rid of flakes.”  Add 1 tablespoon of crushed aspirin to your regular shampoo, suds up, and leave the soaped-up shampoo in for 5 to 10 minutes.

Ease nausea with ginger.

Your mom was right. Ginger accelerates stomach emptying and helps break up and release intestinal gas. Sip on ginger ale or ginger tea, or slowly eat a few candies made with real ginger. 

Beat a migraine with sex. 

But don’t just go through the motions, 43% of those who found relief in the sheets said their symptoms improved only after orgasm, according to a recent study. The researchers speculate that endorphins may cause pain to subside.

Bypass motion sickness with lemon.

Motion sickness is often accompanied by excess salivating. Tannins (bitter, astringent plant compounds) found in lemons (olives, too) dry out your  mouth, eliminating saliva and, in turn, easing nausea.

Heal cracked heels with Krazy glue. 

No amount of cream or moisturizer will bring that crack back together, Krazy Glue is a great little trick to fix it.  Soak your feet in water for a few minutes, then apply moisturizer and dab the glue on any remaining cracks. Just one application should do the trick. The challenge will be to avoid getting it on your hands.

Get rid of corns with licorice. 

Coating the affected area with a mixture of licorice and oil, then covering it with plastic wrap and a sock while you sleep, gives the estrogen-like substances in licorice time to work their softening magic.

Treat eczema with baking soda.

Eczematic skin tends to be more acidic, and baking soda brings it back to a more neutral pH and sloughs off some of that dead, flaking skin. Combine 1 Tbsp baking soda with warm bathwater, and soak for 15 minutes, 3 times a week. 

Soothe a sore throat with sage tea.

A study in the European Journal of Medical Research found that a spray containing 15% sage offered significant relief within just 2 hours, compared with a placebo. Try DIY sage tea: Pour 1 cup of almost-boiling water over 2 tablespoons fresh sage or 1 tablespoon dried. Cover and steep 10 to 15 minutes, then strain.

Solve stinky feet with rubbing alcohol.

Its dehydrating properties kill flourishing bacteria and fungus and eliminate excess perspiration problems at the root of odors. Dampen a cotton ball with rubbing alcohol and wipe over the bottoms of your feet in the morning to minimize moisture and control odor all day.

Stop a migraine with ice.

Applying ice to your temples or the back of your neck for 10 to 15 minutes numbs the nerve that’s sending the pain signal and constricts blood vessels. Plus, the icy sensation on your skin helps distract from the pain.

Halt a respiratory tract infection with salt water. 

Start swishing at the first sign of trouble. If you’re dealing with tonsillitis rather than a regular cough, add some salt to help clear out the bits of food that can get stuck in tonsils and often cause the problem. Doing so led to a 36% reduction in peak-season respiratory tract infections, according to a study published in the American Journal of Preventive Medicine.

Kick athlete’s foot with garlic.

A study in the Journal of the American Academy of Dermatology reported that ajoene, an antifungal compound found in garlic, can reduce the signs and symptoms of every gym-goer’s worst foe. Crush a few cloves, mix with olive oil, and use a cotton ball to rub the mixture on the affected area several times a day until the infection clears up.

Ease tinnitus with nature sounds. 

Research published in the Journal of the American Academy of Audiology found that digitally produced sounds mimicking nature and water provided significant relief from tinnitus. A white-noise machine with nature sound settings or a nature sound app on your phone will do the trick. 

Cure swimmer’s ear with a vinegar.

Vinegar acidifies the external auditory canal, killing the bacteria that cause swimmer’s ear. Dilute white vinegar with an equal amount of distilled water and, using an eyedropper, put 3 drops in the affected ear 3 times daily.

Fix indigestion with licorice and peppermint. 

A study in Digestion found that an herbal preparation of licorice root and peppermint leaves eased indigestion. Licorice increases mucus production for a soothing effect, and peppermint relaxes the sphincter in the esophagus, which acts up during indigestion. Licorice and peppermint candies can provide similar relief, as can teas containing either or both.

Experience less anxiety with peppermint essential oil. 

Research from Wheeling Jesuit University suggests keeping this feel-good scent on hand to sniff when stress levels start to bubble over. Doing so led study participants to have 20% less self-reported anxiety and 25% less frustration. My DMG brand also has stress and sleep sprays that generate amazing results.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !


doctorIn my upcoming CD on natural health and nutrition I make my viewpoint known about the Flu and that you don’t ‘catch’ the flu but you create an environment in your body that is toxic which helps you to get sick.  But with this said, the following is the mainstream thoughts on the flu and flu shots.

The dreaded H5N1 avian flu, as feared, finally mutated last August into a virulent form that can easily spread from person to person, increasing the likelihood of a pandemic that could kill hundreds of millions. (Much like 1918’s infamous Spanish flu) Luckily, this mutation was the creation of scientists at the National Institutes of Health, in Bethesda, Maryland, and the mutated strain lives for now only in Petri dishes.

The reason why these scientists mutated this virus was so that they can understand how a mutated virus will function in nature before they can find a cure.

Since 2003, there has been a 28-fold increase in the number of times the deadly strain has jumped to humans, killing 60 percent of the people it has infected. Compare that to the Spanish flu, which wiped out only 2 to 20 percent of its hosts but resulted in about 100 million deaths worldwide.

Whether or not a vaccine for H5N1 is discovered in time, the vast majority of scientists agree on one thing, getting an annual flu vaccine will prevent you from having simultaneous infections of both the avian flu and the regular flu, which will keep the viruses from swapping genes and creating the super bug feared globally.

But even more important, is protecting yourselves against the current carnage that influenza causes. The disease kills 3,600 Americans every week during flu season. However, scientists face a major problem that’s only getting worse: conspiracy theories. Thanks to “the Internet,” influenza myths are spreading like, well, a pandemic.

I commonly hear people saying, Vaccines are unnatural, and I’ll take my chances. The bottom line is that the flu kills people, and the best way for you to protect yourself and your family is to get vaccinated.

Here, are the five most popular flu-shot myths.

Myth 1: The flu shot will give you the flu. This is impossible, because the flu shot doesn’t actually use live viruses. Vaccine makers grow the flu virus in eggs, and then purify and chemically treat the virus to deactivate it. What they inject into you are the two pieces from the whole virus that act as keys that allow the virus to enter your cells — the H and N proteins. Your body then builds antibodies against these keys, rendering them useless so the virus is unable to infect you. There is no way the shot can give you the flu.

Myth 2: Because they are grown in eggs, flu vaccines can actually give you the avian flu. There is absolutely no evidence to suggest that can happen. Vaccine makers collect eggs long before flu season, sterilize them before use, and then kill all the viruses. The real danger would be giving the shot to someone with an egg allergy, which could cause life-threatening anaphylactic shock. Statistically, the odds of that happening are one in a million.

Myth 3: The vaccine can’t possibly protect people because it’s made before scientists know which particular strain will spread in any particular flu season. The vaccine offers protection against three flu viruses each season. Vaccine makers predict which strain will be troublesome almost a year in advance, which admittedly, can be tricky. However, scientists have become amazingly good at forecasting which are likely to spread. One out of 15 to 20 seasons, the vaccines are imperfectly matched, but some level of protection is better than none.

Myth 4: Healthy people don’t need a flu shot. Generally, it’s true that the flu poses the greatest risk to infants, the elderly, and those with chronic illnesses. However the Spanish flu was most effective at killing healthy young adults. Every strain is different, and young and healthy people can prevent the flu from being transmitted to the rest of the population if they are vaccinated.

Myth 5: The flu shot causes autism. In the late 1990s, scientists got excited about a possible link between a compound in vaccines called thimerosal, which contains mercury (a known neurotoxin), and autism. Five large studies, however, disputed any link. There’s no evidence of any association between vaccines or thimerosal and autism.

Every year, an estimated 36,000 Americans die from the flu, and more than 200,000 are hospitalized.

One explanation most people have heard for the spread of the flu is that in winter, people crowd together inside, providing a perfect opportunity for flu viruses and other respiratory infections to spread. But scientists and common sense thinkers alike have been questioning the so-called crowding theory for years.

We have schools in May and June, and people do get together at movie theatres in the summer, so crowding alone doesn’t explain it.

Alternative theories abound. Some centre on how the human body responds to decreased sunlight and by making less of the hormone melatonin or vitamin D, for example, both of which might affect immunity.

Another theory is that drier, colder air is key. A recent study gave the strongest support yet to this idea as scientists exposed guinea pigs to flu viruses and found they easily infected one another in cool, dry air but couldn’t spread the flu at all at 30 degrees Celsius (86 F). So, should we turn our houses, nursing homes and schools into saunas and invite in the neighbors?  No. For one thing, what’s bad for the flu virus may be perfect for other microbes like molds and bacteria which would be delighted to take up residence in overheated, highly humidified buildings.

If crowding is not the primary cause of seasonal flu patterns, it does plays a role in spreading the flu. It’s common sense that the more crowded a situation is, the more at risk you are.  One thing researchers do know, is that some germs are especially well adapted to crowded conditions. Among them are adenoviruses, which often cause outbreaks of respiratory illnesses. One apparently nasty strain is implicated in recent severe cases of the so called boot camp flu. But the solution isn’t private rooms for recruits; it’s a vaccine the military hopes to introduce soon.

The single best way to avoid the flu is to get a flu shot. But you can also protect yourself and others if you:

− Avoid close contact with people who are sick.
− Stay home when you are sick.
− Cover your mouth and nose when you cough or sneeze.
− Wash your hands often.
− Avoid touching your eyes, nose and mouth.
− Practice good health habits. Get enough sleep, stay active, manage stress and eat well.

Answers to your flu shot questions

When is the flu vaccine available?

The flu vaccine is generally offered between September and mid-November, which is typically before the late-fall or early winter start to flu season.

What kind of protection does the flu vaccine offer?

A flu shot is between 70 and 90 percent effective in warding off illness, depending on the length and intensity of a given flu season and your overall health. In a few cases, people who get a flu shot may still get the flu, but they’ll get a much less virulent form of the illness and most important, they’ll have a decreased risk of flu-related complications (especially pneumonia, heart attack, stroke and death) to which older adults are especially vulnerable.

A study published in 2006 showed that the nasal spray flu vaccine (FluMist) was only between 30 and 57 percent effective in preventing the flu in adults. However, another study in 2006 found that giving nasal spray vaccine to school age children helped reduce the spread of flu in the community. And in 2007, researchers compared the effectiveness of FluMist with the flu shot in children ages 6 months to 5 years. The children treated with FluMist experienced about half as many cases of flu as did those who received the shot. However, FluMist increases the risk of wheezing in this age group, especially in those who already have asthma or recurrent wheezing and in all children under age 2. In 2007, the Food and Drug Administration (FDA) therefore approved FluMist for children older than 2 years who don’t have asthma or recurrent wheezing. Consult with your doctor about which form of vaccination may be best for you or your child.

Why do I need to get vaccinated every year?

You need annual flu protection because the vaccine changes from year to year. The flu vaccine you got last year wasn’t designed to fight the virus strains in circulation this coming flu season.

Influenza viruses mutate so quickly that they can render one season’s vaccine ineffective by the next season. The Center for Disease Control and Prevention (CDC) advisory committee meets early in the year to estimate which strains of influenza virus will be most prevalent during the upcoming flu season, and manufacturers produce vaccine based on those recommendations.

What are my options for the flu vaccine?

The flu vaccine comes in two forms:

  • A shot. A flu shot contains an inactivated vaccine made of killed virus. The shot is usually given in the arm. Because the viruses in the vaccine are killed (inactivated), the shot won’t cause you to get the flu, but it will enable your body to develop the antibodies necessary to ward off influenza viruses. You may have a slight reaction to the shot, such as soreness at the injection site, mild muscle ache or fever. Reactions usually last one to two days and are more likely to occur in children who have never been exposed to the flu virus.
  • A nasal spray. Administered through your nose, the nasal spray vaccine (FluMist) consists of a low dose of live, but weakened, flu viruses. The vaccine doesn’t cause the flu, but it does prompt an immune response in your nose and upper airways as well as throughout your body.

What are the main differences between the two types of flu vaccine?

Both the flu shot and the nasal spray help protect you from influenza. But there are differences to consider before deciding between the two.

Flu shot Nasal spray
Administered through a needle — you’ll need a shot Administered through a spray — you won’t need a shot
Contains killed viruses — you can’t pass the flu along to anyone else Contains weakened live viruses that won’t give you the flu but can, in rare cases, be transmitted to others
Approved for use in people 6 months of age and older Approved for healthy people ages 2 years to 49 years
Can be used in people at increased risk of flu-related complications, including pregnant women, as well as those with chronic medical conditions Given only to non pregnant healthy people,not to those with chronic medical conditions, suppressed immune systems or to children and adolescents receiving aspirin therapy
May be available free to the uninsured and is usually covered by insurance May not be covered by insurance

Who should get the flu vaccine?

Most people who want to reduce the risk of having influenza can get a flu shot. The CDC recommends the flu vaccine in particular if you:

  • Are age 6 months to 4 years
  • Are a child on long-term aspirin therapy
  • Are pregnant
  • Are 50 years old or older
  • Have a chronic medical condition such as asthma, diabetes or heart, kidney or lung disease
  • Have a weakened immune system such as from medications or HIV infection
  • Are a resident of a nursing home or other long term care facility
  • Are a child care worker or health care worker or live with or care for someone at high risk of complications from the flu

Who shouldn’t get the flu shot?

Don’t get a flu shot if you:

  • Have had an allergic reaction to the vaccine in the past.
  • Are allergic to chicken eggs.
  • Developed Guillain-Barre syndrome, a serious autoimmune disease affecting your nerves outside the brain and spinal cord, within six weeks of receiving the vaccine in the past. People who have experienced Guillain-Barre after the flu vaccine are at higher risk than are others of developing it again.
  • Have a fever. Wait until your symptoms improve before getting vaccinated.

Why do children need two doses of the flu vaccine?

Children younger than 9 years old require two doses of the flu vaccine if it’s the first time they’ve been vaccinated for influenza. That’s because children don’t develop an adequate antibody level the first time they get the vaccine. Antibodies help fight the virus if it enters your child’s system. If a flu vaccine shortage was to occur and your child couldn’t get two doses of vaccine, one dose might still offer some protection.

I heard the flu shot isn’t very effective for older adults. Is it worth getting vaccinated if you’re over 65?

If you’re over age 65, the vaccine doesn’t offer as much protection as it would to someone younger because older adults produce fewer antibodies in response to the virus. Still, the vaccine offers more protection than does skipping the shot altogether. More important, the flu vaccine decreases the risk of flu-related complications (especially pneumonia, heart attack, stroke and death) to which older adults are especially vulnerable.

Will the flu shot protect against bird flu if there’s an outbreak among humans?

An annual flu shot won’t protect you specifically from bird flu, but it will reduce the risk of simultaneous infection with human and bird flu viruses. This is important because simultaneous infections are the main way that viruses swap genes and create new strains that potentially can cause flu pandemics.

Can I lower my risk of the flu without getting a flu shot?

With or without a flu shot, you can take steps to help protect yourself from the flu and other viruses.

Practice good hygiene
Good hygiene remains your primary defense against contagious illnesses.

  • Wash your hands thoroughly and often with soap and water or an alcohol-based sanitizer containing at least 60 percent alcohol.
  • Avoid touching your eyes, nose or mouth whenever possible.
  • Avoid crowds when the flu is most prevalent in your area.
  • Cover your mouth and nose with a tissue when you cough or sneeze.

If I’ve already had the flu, can I get it again?

Once you’ve had the flu, you develop antibodies to the viral strain that caused it. But those antibodies won’t protect you from new or mutated strains of influenza or other viruses.

What should I do if I get the flu?

First of all, don’t go to work or school, you’ll risk spreading this contagious disease to others.

To relieve your symptoms:

  • Drink plenty of fluids.
  • Avoid alcohol and tobacco.
  • Consider over-the-counter medicine such as acetaminophen (Tylenol) to ease the discomfort associated with muscle aches or fever, but don’t give aspirin to children or teenagers because of the risk of the rare but serious disease, Reye’s syndrome. And keep in mind that acetaminophen can cause severe liver damage if taken in excess.
  • Use antiviral medications if prescribed by your doctor, but no longer than recommended. Be sure to monitor yourself. If you start feeling worse, consult your doctor to make sure you’re not developing a flu-related complication.

What kind of complications can arise from the flu?

Complications include bacterial infection, pneumonia and dehydration. If you have a chronic medical condition, you may experience a worsening of that condition. Children can develop sinus and ear infections.

Is there any medicine to treat the flu?

Antivirals work both to prevent the flu and to help reduce the severity and duration of the illness by a day or two. Antiviral medications must be taken within 48 hours of the onset of your symptoms and are available only by prescription. Ask your doctor about getting a rapid flu test that can verify within a few hours whether you have the flu.

These two anti virals are recommended for treating the flu virus:

  • Zanamivir (Relenza)
  • Oseltamivir (Tamiflu)

Each of these drugs can cause side effects, including lightheadedness, nausea, loss of appetite and difficulty breathing. They can also lead to the development of antiviral-resistant viruses.

People with the flu, particularly children, who take Tamiflu may be at increased risk of self-injury and confusion. The FDA recommends that individuals with the flu who take Tamiflu be closely monitored for signs of unusual behavior. In July 2007, the FDA approved two lower dose versions of Tamiflu for children. Still, discuss possible side effects with your doctor before starting any antiviral medication.

Your best bet for treating flu symptoms remains the tried and true:

  • Rest.
  • Get plenty of fluids.
  • Take acetaminophen or ibuprofen (Advil, Motrin) for aches and pains.

It’s also important to eat healthy and get some daily activity to help keep your immune system in top form.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Stop Snoring blog

zzThe following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.


A major cause of disharmony in a marriage and a growing crisis among couples happens while you sleep.

Traditionally, what happens is one partner nudges or calls the others name which then helps your partner realizing they are snoring and then they turn onto a side to stop snoring. Most people snore only while lying on their back. Snoring can lead to you or your partner waking up grumpy and even may lead to staggering your bedtimes so that the non snorer could fall asleep first, which over time may drive a wedge between couples.

If this is happening to you, you are not alone. 45 percent of normal adults snore occasionally and 25 percent snore every night. Most snoring is caused by the muscles in your mouth, tongue, and throat relaxing to the point that they vibrate against each other and partially block the flow of air while you sleep. Anything that further relaxes those muscles, like alcohol or contributes to the blockage, like extra fat, can make snoring worse.  Snoring can be a sign of a serious condition called sleep apnea, in which the obstruction is so complete that the snorer quits breathing for seconds at a time. If you think you have sleep apnea, you should see your doctor.

The fact that so many people snore or live with a snorer may be comforting to know you are not alone, but there is help and it doesn’t’ come in the form of separate rooms.

Snorers are more of a menace to others than to themselves.  So they often don’t see the need to correct their problem until they get into a relationship that affects the sleep of their partner. Severe snorers have many options available to them, from medical procedures like Uvulopalatopharyngoplasty to breathing devices like the Continuous Positive Airway Pressure machine. Snorers can also choose from a multitude of so-called remedies from late-night infomercials that make claims of “all natural” and “FDA-approved.”

Most people don’t want a miracle they just wanted an easy, inexpensive remedy that would help cut down their snoring—quickly.  Here is a review of some of the most popular methods and one that I think is a clear winner.

Nasal Clip

There are many nasal clips on the market selling for around 15 to 20 dollars. They claim to cure snoring by using rare earth magnets. These magnets put pressure on your septum, which supposedly increases circulation in your nose and promotes the opening of your nasal passages to help cut down on snoring. The clips often hurt to wear, feel invasive, and may make your partner laugh at you, which would be worse then the snoring you are trying to stop.

Generic Mouthpiece

Custom made dental devices like Snore guard and Silent nite, are supposed to help severe snorers by keeping their jaw in the same position during sleep that it is in during your awake hours. These mouth pieces are more expensive then the simpler boil-and-bite mouthpieces that are found at many sports stores. Besides looking mean you may have a tendency to slurp throughout the night and end up waking with dry mouth. That dry, rubbery taste may last throughout the next day, even after brushing your teeth. And guess what…your snoring really never stops.

Breathe Right Strips

If you have watched a pro football game in the past decade you will recognize Breathe Right and other nasal strips. These strips cross the bridge of your nose and stick to your nostrils, lifting open the nasal passages to make it easier for you to breathe through your nose. At a cost of 15 to 20 dollars for 30 strips they have their obvious problems. They’re an expensive full-time habit, and they often peel off after an hour or two, plus they leave strip marks on your face the next day. It would be cheaper to use a piece of Scotch tape on your face.

You still will snore throughout the night however may wake up a little more refreshed because of more oxygen to your body.

Marjoran oil and electric aromatherapy diffuser
In the aromatherapy world, marjoram oil is known as a respiratory aid and a soothing agent. It is non-invasive and it only cost of about 20 dollars. The smell of strong herbs like rosemary, can be overpowering and nauseating but really does nothing to stop your snoring.

Anti Snore Therapeutic ring

For about 50 dollars, you get a thin sterling silver ring with two acupressure balls on the underside. The ring goes on your left-hand pinkie finger and is supposed to stimulate your heart meridian and give energy to something called your “upper Jiao” The ring is so easy to use, slip it on 30 minutes before bed, and take it off in the morning. Your pinkie finger may be sore the morning in the spot where the balls pressed against it. This ring may work a little and you will feel good in the morning. Whether it’s a placebo effect, or an energized upper jiao? It’s worth a try.

Tennis ball

This snoring cure will cost you about 3 bucks for a can of 3 tennis balls.  You put a tennis ball in a sock, and then safety pin or sew the sock to the middle of the back of a T-shirt. When you sleep in this T-shirt, it’s painful to sleep on your back, so you turn on your side, where you’re less likely to snore. If you sleep with the sock enough, you will begin to associate sleeping on your back with pain, and you won’t need the T-shirt anymore.

This remedy works immediately. Make sure the sock can’t move too much and that it rests in the middle of your back.  This to me is the clear cut winner and is inexpensive and at the same time helps to modify your sleeping habits so that you and your partner get a great nights sleep and you wake up refreshed and well rested in the morning.

I hope this helps you with a great nights sleep for you and your partner.   If you have any stop snoring tips you would like to share, I’d love to hear about them.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Tips To Live Longer

doctorThe following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

It’s simple: Employ these simple strategies now and add years to your life.  It may not be the ‘magic bullet’ or ‘the fountain of youth’ but by applying just a few simple things to your daily routine, you can add months if not years to your life.

This section is dedicated to sharing ideas of what you can do for yourself and your family to help you live longer and healthier. If you have a comment or tip that you would LOVE to share…I’d love to post it on my site to share with others.


1. Drink at Least Five 8-ounce Glasses of Water a Day
Scientists have found that men who drank at least Five 8 ounce glasses of water per day were 54 percent less likely to suffer a fatal heart attack than those who drank two glasses of water or less every day.

2. Take a Laugh Break

Watching 15 minutes of a funny video or listen to a comedy CD can improve blood flow to your heart by 50. This may reduce blood-clot formation, cholesterol deposition, and inflammation.  Click on the giggles on my site and read more.

3. Don’t Go to Work Sick

Over a 3-year period, those who went to work despite feeling under the weather had double the heart-attack risk of those who stayed in bed.

4. Put Out the Fire in Your Chest

Untreated heartburn can lead to a heart attack. Scientists discovered that as acid levels in the esophagus rise, the incidence of blocked blood flow to your heart also rises by 20 percent. A natural remedy: Analyze your diet. Don’t make a habit of drinking wine, juice, or carbonated beverages, all of which are highly acidic and may trigger heartburn.

5. Indulge Your Chocolate Craving

In a 15-year study, scientists have determined that if you ate just 4 grams of cocoa a day you had half the risk of dying from heart disease than those who ate less. That’s the equivalent of two 25-calorie Hershey’s Kisses — an amount that can fit into any diet.

6. Say No to Froot Loops

Researchers found that regularly eating cereal made from refined grains raised insulin and C-reactive protein, and lowered good cholesterol — all factors that boost your odds of developing heart disease. A better choice would be, Post Shredded Wheat cereal, which is made from 100 percent whole grains and contains no sugar.

7. Take a Magnesium Supplement

Over an 18-year period, researchers determined that men with the highest blood levels of magnesium are 40 percent less likely to die of any cause than those with the lowest levels. Magnesium can make multivitamins too bulky, so add a 250-milligram (mg) to your daily regimen.

8. Burn 1,100 Calories a Week

Scientists discovered that burning 1,100 calories per week prevents the accumulation of visceral adipose tissue — the dangerous belly fat that causes arterial inflammation and hypertension.

9. Take a Daily Multivitamin

Researchers discovered that taking a multivitamin helps prevent the DNA damage that causes cancer. I am a big fan of Centrum Silver.

10. Hit the Weights

Scientists found that if you completed three total-body workouts a week for 2 months it lowered your diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of stroke by 40 percent and heart attack by 15 percent.

11. Set a Three-Drink Limit

Drinking more than three drinks in a 24-hour period increases your risk of arterial fibrillation, a condition that may boost your odds of a stroke fivefold during that time. An important note: When the average man pours himself a glass of wine, it’s typically twice the size of a standard drink (4 ounces).


It contains 325 milligrams of aspirin the same as a regular aspirin, and begins fighting blood clots almost 3 minutes faster than a pill, according to a study in Thrombosis Research…and Call a Ride  Walk-in patients wait almost twice as long in the E.R. as those who arrive by ambulance.

13. Treat a Killer Bee Sting

You may not know if you’re allergic to the venom of a bee, wasp, or hornet until you’ve already been stung. But if you start to experience the symptoms of a life-threatening reaction — hives, wheezing, abdominal cramping — you can save yourself in 3 steps:

Step 1. Call 911.

Step 2. Take a Benadryl.

Step 3. Lie on your back and elevate your legs while you wait for help.  An allergic reaction can constrict your blood vessels, and this three-step strategy counteracts that by improving blood flow to your heart.

14. Eat Produce at Every Meal

If you consume more than five servings of fruits and vegetables per day, you have a 26 percent lower risk of stroke than people who eat fewer than three servings.

15. Monitor Your Blood Sugar

People with high blood-sugar levels have twice the risk of heart disease as those with the lower blood-sugar levels. A warning sign: fasting blood sugar that’s greater than 100 mg per deciliter.

16. Think Positive

Scientists discovered that constant worrying shortens your life span by 16 years.

17. Keep Your Cool

If you frequently express your anger outwardly, you are more than twice as likely to have a stroke than those who control their tempers. If you have anger-management issues, try fish oil. National Institutes of Health scientists found that hostile, aggressive people often have low blood levels of DHA — one of the main omega-3 fatsfound in the oil. Take 1,000 to 2,000 mg every day.


Most shark attacks occur at dawn and dusk, when sharks feed. You can watch the sky for clues to their location: Seabirds eat the same fish as sharks. Here are three more ways to avoid a grisly death….Dive with a Partner. This cuts the chance of a shark attack by 50 percent, say Australian scientists…If You’re Attacked, Hit the Shark in Its Eyes or Gills. These are its most sensitive areas. The snout might work as a target, but this tactic often results in a bitten arm… Don’t Pee in the Ocean. Bodily fluids attract sharks.

19. Try a Natural Remedy

Eating one red grapefruit a day lowers LDL (bad) cholesterol by 20 percent, even in people who don’t respond to statins.

20. Have Breakfast within 90 Minutes of Waking

If you wait to eat longer then 90 minutes after you awake, you are 50 percent more likely to become obese and that increases in body mass were directly proportionate to the likelihood of dying of gut cancers — specifically rectal, bladder, colon, and liver.

21. Vacuum for 30 Minutes

Doing 150 calories’ worth of chores a day can lower high blood pressure by 13 points. The reduction lasts only 8 hours, but make it a daily habit and you can lower your BP in the long term.

22. Eat Berries

The antioxidants in cranberries, blueberries, strawberries, and raspberries have been shown to offer protection from a stroke, keep you mentally sharp as you age, and ward off cancer.

23. Drown proof yourself

If you’re dumped in the water without a life preserver, the key to survival is staying warm and conserving energy. Use the method taught to U.S. Navy pilots: Float facedown in the water with your knees tucked against your chest in the fetal position. (This slows the drop in body temperature.) Exhale bubbles slowly, turning your head to one side only to inhale deeply. Repeat until help arrives.

24. Sleep on Your Side

This can cut in half the number of sleep apnea related wakeups you experience during the night. Such interruptions make you up to six times more likely to be involved in an auto accident, due to residual fatigue.

25. Light a Jasmine-Scented Candle

If you do this for just 1 minute before bedtime, you may fall asleep faster, toss and turn less, and feel more refreshed in the morning than those who didn’t inhale the aroma. Insufficient sleep boosts your risk of diabetes, and restless sleep increases your odds of a stroke.

26. Live Life in a Smoke-Free Zone

Secondhand smoke, besides boosting your risk of lung cancer, raises your diabetes risk by 40 percent — nearly the same as smoking does.

27. Dodge a Deadly Lightning Bolt

Stay off the toilet during severe thunderstorms. If lightning hits within even 60 feet of your house, it can not only jump through phone and electrical lines but also run through plumbing.

28. Put your iPod on a Mount

Reaching for an unsecured object as you drive makes you eight times more likely to swerve and get into an accident.

29. Check Your Smoke Alarms

The most likely reason a house fire ends in a fatality is that there was no early warning. While just about every U.S. residence has smoke alarms, studies reveal that the devices were nonfunctioning in one-third of homes due to dead or absent batteries. If you’ve ever let the juice in any of your detectors dwindle — or removed the battery simply to disable the low-power beep — consider installing at least one self-charging smoke alarm that screws into a ceiling light socket and feeds off your home’s electricity.

30. Sip on Mint Tea

It contains the powerful antioxidant hesperidin, which reduces the inflammation and oxidative stress associated with diabetes by 52 percent.  And despite its lack of caffeine, mint tea also increases alertness.

31. Don’t Jaywalk

This is particularly good advice if you’ve had too much to drink, because 77 percent of pedestrians killed while crossing the road aren’t at intersections. And 53 percent of those killed at night had blood-alcohol concentrations at or above .08 percent.

32. Don’t Get Blown to Bits

Keep bleach, paint stripper, fabric softener, glue, and sidewalk salt away from gas appliances. The chlorine or fluorine in these products breaks down into ionized gas, which can eat holes in the pipes that deliver the fuel for your furnace, range, or dryer. Think you smell fumes? Don’t call for help from inside your house; using your phone could create an electric spark and set off an explosion.


Researchers have observed that deep depression and its spin-off, suicide is often caused by job stress. Here’s how to lower stress, boost your mood, and simultaneously improve your overall health…Find Time to Exercise… When you exercise at any intensity for 2 hours a week — an average of about 17 minutes a day — are 61 percent less likely to feel highly stressed than their sedentary counterparts. …Then Take it Outside.  People who exercised outdoors reduced their depression by 71 percent, while indoor exercisers’ depression decreased by only 45 percent after their workouts… Cut Out the Sweet Stuff… Those on low-sugar diets had lower levels of depression and anxiety than those who consumed all types of carbs. The happier people also limited their total carb intake to 40 percent of total calories.

34. Douse Your Salad with Oil and Vinegar

Scientists have determined that unheated olive oil reduces cancer risk. As for vinegar, eating it prior to a high-carbohydrate meal (like pasta) slows the absorption of carbs into your bloodstream. This prevents the spikes in blood sugar and insulin that signal your body to store fat.

35. Add Curry to Vegetables

A combination of turmeric (found in curry powder) and phenethyl isothiocyanate (a compound in broccoli, brussels sprouts, and cauliflower) helps fight prostate cancer. The researchers believe that dusting your vegetables just once a week will provide protection.

36. Stash a Cinnamon Air Freshener in your car

The strong, spicy smell can help you stay alert as you drive. A whiff increases alertness by 25 percent. Sucking on an Altoid may work, too.

37. Test Yourself for HIV

A recent study confirms that early detection is the key to extending your life. You can order a take-home HIV test online mail in your blood sample, and receive your results in the mail just 7 days later.

38. Fall on Your Butt

If you feel yourself losing balance on the stairs, crouch so that your butt hits first.  Don’t be afraid to bounce down a few steps — it’ll make a fatal blow less likely.

38. Design a Colorful Menu

When you eat the widest variety of fruits and vegetables you gain greater cancer-fighting benefits than those who eat more total servings but choose from a smaller assortment. That’s because the plant chemicals that protect against disease vary between botanical families. Mix it up by choosing one serving from five different color groups: blues and purples, greens, whites, reds, and yellows and oranges.

39. Take a Noontime Nap

Breaking up your day with a 30-minute snooze can reduce coronary mortality by 37 percent. Why? It reduces stress that can damage your heart. Even a short nap once or twice a week was found to decrease the risk of early death.

40. Steep Your Tea for at Least 3 Minutes

Any less than that lowers the number of disease-fighting antioxidants.

41. Use Watercress in Your Salad

Eating 3 ounces of watercress every day increases levels of the cancer-fighting anti-oxidants lutein and beta-carotene by 100 and 33 percent, respectively.

42. Eat the Heel

Bread crust has up to eight times more pronyl lysine — an antioxidant that fights cancer — than what’s in the center. Similarly, the skin of produce is loaded with healthy nutrients, too.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Optimizing Athletic Performance

athletic performancI hope you’ll want to learn more and let me help you to get into the best shape of your life.

When you exercise it promotes your healing, boosts your immunity, improves circulation, and enhances overall health. But prolonged and intense exercise, like that of high performance athletes, can actually reduce immune function and damage your body tissues. Athletes push their bodies to the limit, and this creates special needs that go beyond what a typical person requires.

To optimize performance, you must give the your body all the raw materials it needs for proper function, while simultaneously preventing exposure to anything that interferes.

An increase in physical performance demands more raw materials than sedentary activity.  This increase in activity creates a multitude of toxins which require even more raw materials to detoxify. Those who provide for these specialized needs will improve their performance, while minimizing damage to their health.

If you’re chronically short even one single nutrient, you will get sick. That’s a guarantee. Nutrients do not act individually, but they all interact with each other. You need a precise daily mixture of at least 59 essential nutrients to maintain health. For the athlete, nutritional shortages lead to impaired physical function, performance below expectation, more injuries, and slower repair times. Studies show that almost all North Americans are short several essential nutrients. This has a catastrophic effect on health, causing today’s epidemic of chronic degenerative disease and these nutritional concerns are especially important to athletes.

An athlete’s best friend and worst enemy is oxygen. While exercising, a person uses 10 to 20 times as much oxygen as sedentary activity. Free radicals are produced during oxygen metabolism, which damage your body’s cells. Exercise demands heavy oxygen input, and thus a large increase in free radical output. That’s how it works. Antioxidant chemicals protect your body from free radical damage by neutralizing & minimizing these free radicals. Because of this heavy oxygen demand, the athlete’s need for antioxidant chemicals is much greater than the needs of a less active person, and athletic activity in the absence of adequate antioxidants can cause significant damage. Free radical damage is a serious problem because the damage doesn’t end when the exercise stops. Free radicals cell damage may last up to 20 hours after exercise. Much of the muscle soreness and inflammation after strenuous exercise results from out of control free radical damage. Be sure to get adequate vitamins A, C, E, carotenes, etc., as these antioxidants protect tissues from free radical damage during and after workouts. For athletes, this translates to less tissue injury and shortened recovery times.

Antioxidants are important, while your diets are staggeringly deficient. For example: The RDA for vitamin C is 60 mg. The average North American gets about 114 mg, but recent research shows that at least 200mg are required. The RDA for vitamin E is 30 I.U. per day. The average person gets about 9 I.U., but recent studies show that 400 – 600 I.U. are necessary for good health, while athletes appear to need 800-1600 I.U. per day.

Since athletes need substantially more antioxidants than does the average person, supplementation is essential to maintaining health and performance.

Vitamins and Minerals. The importance of supplementation was demonstrated by a study of marathon runners in a 20 day, 312 mile run. The test involved hemoglobin levels, a measure of your blood’s ability to carry oxygen to your body’s cells. One supplemented group (given vitamin supplements including iron, zinc, vitamins B6, B12, C, and folic acid) actually increased their ability to carry oxygen with higher hemoglobin levels, and this coincided with improved performance over the same period. The control group (marathon runners without dietary supplementation) had declining hemoglobin levels as the race went on, and their athletic performance also deteriorated from excellent to marginal. It seems obvious that a decreased ability to transport oxygen would impair performance, and it does. Essential nutrients were used up by this intense activity, creating deficiencies. By the time day 20 of race rolled around, damage from lack of supplementation (malnourishment) becomes very evident in such things as an athlete’s hemoglobin levels. The greatest amount of free radical damage to DNA occurs in men who heavily exercise without any supplementation.

CoQ10  Muscle power is generated by conversion of the high energy compound ATP (adenosine triphosphate) to the mechanical force of muscle contraction. Your bodies store very little ATP, so it must be generated continuously. You can’t make sufficient ATP without CoQ10 (coenzyme Q10). CoQ10 supports every cell in your body by helping in ATP production, as well to prevent harmful lipid peroxidation, the harmful oxidation of fats, including cholesterol. 60 to 100 mg of CoQ10/day is recommended.

Ginseng   Certain herbs, such as Siberian ginseng, can be used to improve recovery time from exercise. Lactate is a by product of anaerobic metabolism that causes muscles to function sub optimally. Expediting the clearance of lactate will shorten recovery time from exercise as well as allowing for more high intensity work. A recent study found that athletes on a herbal formula with Siberian ginseng significantly improved their lactate clearance after two weeks of intense work.

Phosphatidylserine (PS) – A recent study measured the effects of 800 mg of phosphatidylserine (PS) on muscle soreness during two intense two week training sessions. Cortisol is a hormone, which breaks down muscle tissue and produces muscle soreness. The subjects taking the PS had significantly reduced cortisol in their blood, less muscle soreness, and reported a marked increase in their feelings of well being. The study concluded that PS attenuates muscle soreness and reduces cortisol levels during recovery from exercise.

Another important nutrient is water. It is essential to keep well hydrated. Dehydrating a muscle a mere 3% causes a 10% reduction in performance. The quality of your tissues, their strength, performance, and resistance to injury, are all dependent on having an adequate supply of water. Lungs are 90% water, brains 76% and blood 82%. Since an athlete in heavy training can use over two gallons of water a day, dehydration is an ongoing concern. Water is an extremely important nutrient, and it frequently gets forgotten.

Injuries, Infections & Immunity

Many athletes fail to reach their potential because of constant injuries. Healthy tissues tend to be more supple, stronger, and less susceptible to injury. People don’t grasp the fact that immunity is linked both to the seriousness of an injury, and the time it takes to recover. Healthy tissues get injured less often, and recover more quickly. Athletic success requires not only good training, but also optimal nutrition and the resilience it provides.

Intense exercise reduces levels of glutamine and glutathione, both of which are essential to your immunity. Reduction in glutamine and glutathione suppresses natural immunity for hours after exercise. That’s why athletes are more susceptible to infection than the general population. In marathon runners, infections cause more days lost than injuries. A third of all marathon runners suffered an upper respiratory infection within two weeks of their race. One Soviet Olympic skier, whose team was studied, had six infections in the five months after the Olympics.

The solution to the athlete’s many special requirements is high quality supplementation: Vitamin E is an excellent antioxidant that can be used to minimize oxidative cell damage, thus helping to prevent injuries in athletes. Vitamin E can also help to protect the membranes of T-cells, thereby enhancing immunity. A study found that Olympic athletes who took 800 to 1600 I.U. of vitamin E per day, plus other antioxidants, during periods of training completed the three year study without a single infection. Vitamin C is another important antioxidant. Its concentration in certain immune cells is 150 times the concentration in your blood. When fighting an infection, these cells use enormous quantities of vitamin C. If the C is lacking, immunity declines.


Superior athletic performance is the result of numerous mental, psychological, and physical factors. Purely looking at the human body as a machine, attention to diet, proper supplementation, and adequate hydration are absolute essentials. Athletes have special nutritional needs brought about by their own activities. Extra care must be taken in eating only those foods containing high concentrations of nutrients. This requires the athlete to be educated, and to make the consistent and deliberate choices that provide optimal performance. This means avoiding processed and prepared foods, which are low in nutrient content and high in toxic content. Even with a quality diet, a supplementation program is vital for optimal performance. This should include the basics of a high quality multiple vitamin/mineral formula: vitamin C, vitamin E, quercitin, extra calcium, magnesium, and zinc, beta carotene, essential fatty acids, and CoQ10.

Proper diet training and supplementation will allow athletes to have superior performance without being slowed by the ill effects and will finish way ahead of the competition.

To get more insight and information check out my CD’s Your Body Your Health and The Secrets of Weight Loss and theNutritional Sprays (all available on my website) which will bring you the best supplements available all in a spray, with up to 98% absorption. It increases the bio availability of nutrients with a simple and delicious spray into your mouth. Feel Healthy, energized and vibrant.  Help slow the aging process, support your immune system and suppress your appetite for a healthier body and mind in minutes a day.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STOREwhere you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

21st Century Tune Up

turtleI hope you’ll want to learn more and let me help you to get into the best shape of your life.rabbitl

Is your workout extinct?

If you worked in a hospital, and used outdated information or procedures you would be considered out of date or perhaps even liable for a malpractice lawsuit.   But in a gym, using outdated procedures and techniques seems to be standard operating procedure.

If you take a look at today’s workout routines, you’ll find that some of these techniques originated in the ’40s and ’50s.  Why do you do 3 sets of 10….why not perform one set of 30 and call it a day!  What’s worse, more-recent recommendations regarding exercise form have been negated by new research yet are still commonly recommended by fitness professionals.

Chances are your workout incorporates some of these techniques and this means your workout is long past due for a 21st-century overhaul. Now, I’m not suggesting that your current plan doesn’t work. At its most basic level working out is simple: Pick up a heavy weight, put it down, repeat. But by improving your workout plan and avoiding mistakes, you’ll build more muscle in less time, with less risk of injury.

Myth #1: Do eight to 12 repetitions

The claim: It’s the optimal repetition range for building muscle.

The origin: In 1954, Ian MacQueen, M.D., an English surgeon and competitive bodybuilder, published a scientific paper in which he recommended a moderately high number of repetitions for muscle growth.

The truth: This approach places the muscles under a medium amount of tension for a medium amount of time, making it both effective for and detrimental to maximum muscle gains.

A quick science lesson: Higher tension—a.k.a. heavier weights—induces the type of muscle growth in which the muscle fibers grow larger, leading to the best gains in strength; longer tension time, on the other hand, boosts muscle size by increasing the energy-producing structures around the fibers, improving muscular endurance. The classic prescription of eight to 12 repetitions strikes a balance between the two. But by using that scheme all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions, and the longer tension time achieved with lighter weights and higher repetitions.

The new standard: Vary your repetition range—adjusting the weights accordingly—so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout using heavier weights, 10 reps per set in your second workout using medium weight, and 15 reps per set in your third workout using lighter weight.

Myth #2: Do three sets of each exercise

The claim: This provides the ideal workload for achieving the fastest muscle gains.

The origin: In 1948, a physician named Thomas Delorme reported that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.

The truth: There’s nothing wrong with—or magical about—doing three sets. But the number of sets you perform shouldn’t be determined by a 50-year-old default recommendation. Here’s a rule of thumb: The more repetitions of an exercise you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set.

The new standard: If you’re doing eight or more reps, keep it to three sets or less. If you’re pounding out less than three reps, you should be doing at least six sets.

Myth #3: You need to do three or four exercises per muscle group

The claim: This ensures that you work all the fibers of the target muscle.

The origin: Arnold, circa 1966.

The truth: You’ll waste a lot of time. Here’s why: Schwarzenegger’s 4-decade-old recommendation is almost always combined with “Do three sets of eight to 12 repetitions.” That means you’ll complete up to 144 repetitions for each muscle group. Trouble is, if you can perform even close to 100 repetitions for any muscle group, you’re not working hard enough. Think of it this way: The harder you train, the less time you’ll be able to sustain that level of effort. For example, many men can run for an hour if they jog slowly, but you’d be hard-pressed to find anyone who could do high-intensity sprints – without a major decrease in performance—for that period of time. And once performance starts to decline, you’ve achieved all the muscle-building benefits you can for that muscle group.

The new standard: Instead of focusing on the number of different exercises you do, shoot for a total number of repetitions between 25 and 50. That could mean five sets of five repetitions of one exercise (25 repetitions) or one set of 15 repetitions of two or three exercises (30 to 45 repetitions.)

Myth #4: Never let your knees go past your toes

The claim: Allowing your knees to move too far forward during exercises such as squats and lunges, places dangerous forces on your knee ligaments.

The origin: A 1978 study at Duke University found that keeping your lower leg as vertical as possible during squats reduced forces on your knee.

The truth: Leaning forward too much is more likely to cause injury. In 2003, University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during squats. But the researchers also found a counter effect: Hip stress increased nearly 1,000 percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward. And that’s a problem, because the forces that act on the hip are transferred to your lower back, a more frequent site of injury than your knees.

The new standard: Focus more on your upper body and less on knee position. By trying to keep your torso as upright as possible as you perform squats (and lunges) you’ll reduce the stress on your hips and back. Two tips for staying upright: Before squatting, squeeze your shoulder blades together and hold them that way; and as you squat, try to keep your forearms perpendicular to the floor and look up, not down.

Myth #5: When you lift weights, draw in your abs

The claim: You’ll increase the support to your spine, reducing the risk of back injuries.

The origin: In 1999, researchers in Australia found that some men with back pain had a slight delay in activating their transverse abdominis, a deep abdominal muscle that’s part of the musculature that maintains spine stability. As a result, many fitness professionals began instructing their clients to try to pull their belly buttons to their spines—which engages the transverse abdominis—as they performed exercises.

The truth: The research was accurate, but the interpretation by many researchers and therapists wasn’t.  That’s because muscles work in teams to stabilize your spine, and change depending on the exercise you are performing. The transverse abdominis isn’t always the dominant muscle. In fact, for any given exercise, your body automatically activates the muscles that are most needed for spine support. So focusing only on your transverse abdominis can over recruit the wrong muscles and under recruit the right ones. This not only increases your risk of injury, but reduces the amount of weight you can lift.

The new standard: If you want to give your back a supporting hand, simply brace your abs as if you were about to be punched in the gut, but don’t draw them in. This activates all three layers of the abdominal wall, improving both stability and performance.

5 Food Rules to Break

Everyone is an expert when it comes to food and getting in shape.  When I have clients who lose weight and reach their goals and look great that’s when the trouble starts. Co workers and friends begin to interrogate them and ask them what they did and how did they succeed? Then the statements start…Doesn’t He  know red meat causes cancer? And that potatoes cause diabetes? Shouldn’t he tell you to eat less salt, to prevent high blood pressure?

Myths make my job a lot harder. That’s because nutrition misinformation fools you into being confused and frustrated in your quest to eating healthily.   Even when you are achieving great results others questions make you begin to rethink.  Here are five food fallacies you can forget about for good and the science behind them.

Myth #1:  High protein intake is harmful to your kidneys

The origin:  Back in 1983, researchers discovered that eating more protein increased your “glomerular filtration rate,” or GFR. GFR is the amount of blood your kidneys can filter per minute. From this finding, many scientists made the leap that a higher GFR places your kidneys under greater stress.

What science really shows:  Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost your GFR, it didn’t have an adverse effect on overall kidney function. In fact, there’s zero published research showing that eating large amounts of protein—specifically, up to 1.27 grams per pound of body weight a day—damages healthy kidneys.

The bottom line:  As a rule of thumb, you should try to eat your target body weight in grams of protein daily. For example, if you are 200 pounds and want to 180, then eat 180 grams of protein a day. Likewise if you’re 150 pounds but want to be a 180 then you should consume 180 grams of protein a day.

Myth #2:  Sweet potatoes are better for you than white potatoes

The origin:  Most people eat the highly processed version of the white potato in the form of French fries and potato chips and because of eating this way the white potato has been linked to obesity and an increased diabetes risk. Meanwhile, sweet potatoes, which are typically eaten whole, have been celebrated for being rich in nutrients and also having a lower glycemic index than the white potato.

What science really shows:  White potatoes and sweet potatoes have complementary nutritional differences; one isn’t necessarily better than the other. Sweet potatoes have more fiber and vitamin A, than white potatoes which are higher in essential minerals, such as iron, magnesium, and potassium. As for the glycemic index, sweet potatoes are lower on the scale, but baked white potatoes typically aren’t eaten without cheese, sour cream, or butter. These toppings all contain fat, which lowers the glycemic index of a meal.

The bottom line:  The form in which you eat a potato (a whole baked potato versus a processed potato that’s used to make chips) is more important than the type of potato you choose to eat.

Myth #3:  Red meat causes cancer

The origin:  In a 1986 study, Japanese researchers discovered cancer developing in rats that were fed “heterocyclic amines,” compounds that are generated from overcooking meat under high heat. And since then, some studies of large populations have suggested a potential link between meat and cancer.

What science really shows:  No study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer.

The bottom line: Don’t stop grilling.  Meat lovers who are worried about the supposed risks of grilled meat don’t need to avoid burgers and steak.  They should just trim off the burned or overcooked sections of the meat before eating.

Myth #4:  High-fructose corn syrup (HFCS) is more fattening than regular sugar

The origin: In a 1968 study, rats that were fed large amounts of fructose developed high levels of fat in their bloodstreams. Then, in 2002, researchers published a well-publicized paper noting that the increasing consumption of fructose, including that in HFCS, paralleled our skyrocketing rates of obesity.

What science really shows:  Both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose. The two most commonly used types of HFCS are HFCS-42 and HFCS-55, which are 42 and 55 percent fructose, respectively. Sucrose is almost chemically identical, containing 50 percent fructose. There’s no evidence to show any differences in these two types of sugars. Both will cause weight gain when consumed in excess.

The bottom line: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts, by keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.

Myth #5:  Salt causes high blood pressure and should be avoided

The origin:  In the 1940s, a Duke University researcher named Walter Kempner, M.D., became famous for using salt restriction to treat people with high blood pressure. Later, studies confirmed that reducing salt could help reduce hypertension.

What science really shows:  Large-scale scientific reviews have determined there’s no reason for people with normal blood pressure to restrict their salt intake. If you already have high blood pressure, you may be salt sensitive. and reducing the amount of salt you eat could be helpful.

However, it’s been known for the past 20 years that people with high blood pressure who don’t want to lower their salt intake can simply consume more potassium-containing foods, because it’s really the balance of the two minerals that matters. In fact, researchers determined that a low potassium intake has the same impact on your blood pressure as high salt consumption does. And it turns out, the average guy consumes 3,100 milligrams (mg) of potassium a day—1,600 mg less than recommended.

The bottom line: Strive for a potassium-rich diet, which you can achieve by eating a wide variety of fruits, vegetables, and legumes. Spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.

In Defense of Butter

Butter is rich in fat, especially the saturated kind. But most of this fat is composed of palmitic and stearic acids. Research shows these saturated fatty acids either have no effect on your cholesterol or actually improve it.  In moderation, butter isn’t the dietary demon that it is made out to be?

One pat of butter contains just 36 calories, and the fat it provides helps you feel full longer.

Butter is one of the top sources of conjugated linoleic acid (CLA), a natural fat that’s been shown to fight cancer.

Studies show the fat in butter improves your body’s ability to absorb vitamins A, E, D, and K. So a pat of butter on your vegetables actually makes them healthier as well as tastier.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STOREwhere you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Game Shape

exrciseI hope you’ll want to learn more and let me help you to get into the best shape of your life.

The best way to fight sports injuries is to avoid them entirely. Here are tips to help you keep and stay in game shape without spending time on the sidelines.

    1. Sprint-based sports like baseball and basketball are the cause of a lot of lower-body muscle strains. The fix: stop-and-start drills.  If you train your body to do something that’s specific to your sport, then that training should take you through a full season. Here is an effective drill: Run 40 yards at about 70 percent of your maximum effort, slow to a jog for 10 yards, then pick it up again for another 40 yards. Repeat four or five times. You’ll be conditioned to sprint to first base, slow down, and charge for second, or run out for a pass.
    2. Seventy percent of ACL injuries occur when players are pivoting or landing awkwardly after a jump. Hitting the ground with your knees bent instead of nearly straight greatly reduces the risk.  Practice Jumping and landing with bent knees.
    3. Heatstroke harms many athletes. If the temperature and relative humidity combined equal 160, stay cool and hydrated, If the number tops 180, exercise indoors.
    4. Replace old equipment. Stressing joints that are out of alignment, also referred to as overuse, is a major cause of sports injuries. Even a bike or racket that’s not properly sized for you can cause improper movement patterns that cause overuse injuries. The extra hundred bucks you spend at the pro shop can save you time and money at the orthopedic doctor’s office.
    5. tennisIf your technique isn’t right, you’re just an injury waiting to happen. That’s why you need to seek advice from a pro. You’re only as good as the advice you get.
    6. Seventy-five percent of muscle mass is made up of fluid. If you don’t drink enough, you are at a higher risk for strains, sprains, and pulled muscles.
    7. Omega-3 fatty acids fight inflammation just like aspirin. (2 great sources are walnuts and salmon) That means less pain, more gains.
    8. Leafy green vegetables and citrus fruit boost your blood’s alkaline levels, which helps heal wounds faster. They’ll also make your blood less acidic, which cuts inflammation.
    9. Collagen is abundant in your connective tissues, tendons, bones, and muscles. Vitamin C is a key component of your body’s collagen recipe. So make sure you get enough in your diet or supplement.
    10. Injured athletes typically consumed 25 to 40 percent less calcium than their uninjured counterparts.
    11. Glutathione, an antioxidant, protects your body in many ways, and whey powder helps you make more of it. Whey is also the most readily absorbed source of branched-chain amino acids.  Think of it as a muscle-repair kits.
    12. Chug a Coke (or antioxidant-packed iced tea).  I know it goes against all I believe but a recent study revealed cyclists who downed 10 milligrams of caffeine per kilogram of body weight before a 30-minute ride had significantly less thigh pain than those who took a placebo.
    13. baseballIf your sport is multidirectional, your warm-up should be, too.  If your groin, back, and leg muscles aren’t ready, you’ll pull up in pain. Before the game, run backward, forward, sideways, and in quick combos of all directions.
    14. Videotape yourself because the camera knows and sees all.  But be sure there is a knowledgeable person to help interpret your tape, which is where that coach or pro comes in.
    15. Loosen your shoulders. An injured rotator cuff can shut down a shoulder. You should add external- and internal-rotation stretching to protect your cuffs. External: Stand with your right arm straight out to the side and parallel to the floor. Bend your elbow so your arm forms a right angle and your forearm points straight up. Keeping your elbow in place, move your hand back until you feel slight tension in your shoulder. Internal: Same as above, except that your forearm should point straight down toward the floor at the start. Hold each stretch for 30 seconds. And your a rubber band to add some resistance.
    16. When you wear a custom-fitted mouth guard you reduce your risk of dental injuries by 82 percent. Lay out the money for a custom-fitted guard and it’ll last for years. So will your smile.
    17. hockeyBuy running shoes and foot wear after work. Shop at night, when your feet are swollen after a day of pounding.  It approximates how big your feet will be after the first 3 miles of your run.
    18. Exercise off road. Unstable surfaces train stable ankles.
    19. Beat the heat. Run early in the day. Temperatures are lower, and so is the humidity.
    20. Control Inflammation. Supplement: Bromelain Daily amount: 120 milligrams (mg).  It’s almost like putting a cold pack on a bruise or sprain. Extremely safe and inexpensive, bromelain has been shown to reduce swelling, bruising, healing time, and pain following physical injuries. Studies have also found that it relieves mild knee pain as well.
    21. Shore Up Weak Tissue with Glucosamine sulfate Daily amount: 1,500 mg. Think of it as adding cement to a creaky foundation. Glucosamine creates polymers called glucosaminal glycans (GAG) that build and strengthen your tissues, preventing tears. Try pairing it with chondroitin, which promotes GAG formation and inhibits degradation enzymes in connective tissue.
    22. When athletes train and compete, there’s a whole lot of cellular combustion taking place.  That combustion has by-products, and if you’re not taking care of those by-products, they can be harmful over time, and could even lead to a higher tendency toward cancer. Antioxidants from green tea can manage your body’s oxidative stress. Supplement: Green-tea extract Daily amount: Up to 800 mg
    23. Methylation—a chemical process that helps your body build connective tissue—is important in muscle recovery, inflammation control, and muscle support and stability. If you take NSAIDs (e.g., aspirin and ibuprofen), all they do is block post workout inflammation. Pop SAM-e instead; it fuels methylation to provide benefits beyond the effect of NSAIDs. Daily amount: Work up to 1,200 mg
    24. It doesn’t matter whether you’re biking, paddling, or skiing—take a dry run down any route first.  A lot of people get injured because they just don’t know what they’re getting into.  If you feel you can’t control yourself down the course, then walk away.
    25. footballCrash landings require stuntman like instincts. You want to be as aerodynamic as possible when you hit, so just go with the fall and let your body roll through the impact.
    26. Performance anxiety narrows your peripheral vision by as much as 3 degrees and slows reaction time by 119 milliseconds.  When the going gets tough, the tough rely on the skills they’ve practiced. It helps keep you cool under pressure, widening your range of vision so you can react within milliseconds.
    27. Use a light grip. Most wrist and elbow injuries occur because people are using a tight grip. To get the feel, swing two clubs or bats at once—it can’t be done with a tight grip.
    28. Extra sodium helps you retain water and stay hydrated while exercising in high temperatures. But stay away from salt pills—they may do more harm to your blood pressure than good for your race.
    29. Smokers are nearly 50 percent more likely to suffer fractures, sprains, and other injuries. Smoking may also interfere with wound healing and muscle repair.
    30. Check the ozone levels. When you hear the words “ozone alert day,” move your workout indoors. People who exercise in high ozone conditions are three times more likely to develop asthma than those who skip workouts on those days.
    31. Don’t run in wet shoes. Soggy insoles have 40 to 50 percent less shock-absorbing capability than dry sneakers.  But don’t toss your shoes in the dryer; heat can degrade cushioning and support components.
    32. Know how to fall. When you fall, let your butt and back share the impact with your forearms. And wear wrist guards; they may not look sexy, but neither will a cast and sling.
    33. Ankle tape loosens after 10 minutes of play.  If you wear an ankle brace for example you may return to full participation after an injury 2 days sooner than those who were taped, and keep the brace on for at least 6 months. Most foot and ankle injuries are caused by incomplete healing of prior hurts.
    34. A brace isn’t a cure. Athletes who wore ankle braces were 61 percent more likely to be injured. If you brace a bum leg or arm it’s still bum. Before you play hard, heal first.
    35. Balance your muscles. Your dominant side tends to be stronger, leading to muscular imbalances, which can result in injuries. Lift with dumbbells, which isolate each side and balances weaknesses.
    36. Men work their chest and biceps, and forget that their shoulders are a balancing joint that needs strong muscles on both sides. That makes your shoulders more susceptible to muscle strains. For every set of chest presses you do, perform a set for shoulders as well.
    37. 36% of lightning deaths occur during recreational activities.
    38. Take care of your eyes.  Eye injuries are on the rise.  Basketball and hockey are responsible for the most eye injuries, and more and more safety equipment is being made available.
    39. Unplug your iPod. You need to process what’s ahead of you so you have time to avoid danger.
    40. Obey the 15-minute rule after a hit to your head. If you’ve seen stars  you’re out of the game. You’ll need 10 to 14 days to recover and avoid any activity that’s likely to jar your head. A concussion can cloud your judgment and therefore your skills for up to 21 days after the original hit.
    41. A recent study found that 47 percent of high-school and college male athletes involved in contact sports do not wear any kind of genital protection. What are they thinking? Great scene in the movie gridiron gang featuring ‘The ROCK’.
    42. Inhaling freezing air can inflame your airways, which may lead to asthma attacks.  In icy weather, consider wearing a device that uses your body heat to warm the air you breathe before it enters your body.
    43. Become a multisport warrior.  Excessive repetition of motion increases your risk of developing arthritis.  Nobody’s asking you to quit your favorite sport. But if you want to last at it, bring similar sports into the mix. You want to cross-train your muscles.  Natural pairings: skiing and soccer, swimming and martial arts, running and cycling, tennis and hoops.
    44. Train your brain to heal your ankle. Training sensory receptors in your ankles can help prevent recurrent injury. Using a wobble board strengthens what are called  “proprioception”: the subconscious bond between your nerves and the muscles that do your brain’s bidding. Try standing on the board for 5 minutes a day while you’re reading. When that becomes easy, balance with your eyes closed
    45. Train your brain to stay upright. Here’s another good reason to invest in a wobble board. It helps you work on maintaining your sense of balance and keeping your center of gravity. Simply standing on the board is great practice for sports in which balance is key: skiing, trail running, surfing, golf.
    46. Super powered infections like MRSA are tough to treat with antibiotics, but the wounds they enter through are. Clean all cuts thoroughly with soap and water, apply an antibiotic ointment such as Neosporin, and then keep them covered and dry.
    47. Keep a 15-degree bend in your elbow when going for a block or a dunk. Overextending your arm makes you prone to injuries.
    48. Try to Juggle. Hand-eye coordination means fast reactions, fewer wrenching motions.
    49. When you land after a jump, make sure it’s toes first, then heel. If you land either flat-footed or on your heels, you’ll be putting a lot of stress on your Achilles tendons and may cause your knees to hyperextend.
    50. Researchers found that athletes with high levels of stress off the field are five times more likely to experience an injury than even-keeled people. Take your dog on a run with you. Pets can help soothe stress.
    51. Show up early for your game.  Most amateurs just show up late and rush into the game.  By gradually warming up, you’ll guard against injuries.
    52. Check the lengths of your legs. Researchers discovered that 83 percent of those who experienced multiple fractures (that’s several breaks that occur over time, not three at once) had different leg lengths. If you have pain in your hip, knee, or ankle, ask your doctor for a leg measurement during your annual physical. Some discrepancies can be solved with corrective insoles; many simply require strengthening hip flexors or loosening tight hamstrings.
    53. runnerCheck your water losses. Weigh yourself before and after a long workout in hot weather. If you’ve lost more than 3 pounds by the time you’re finished, you’re dehydrated and could be at risk of heatstroke. Invest in a water pack so you can easily sip throughout your workout.
    54. Eliminate fungus. Nail fungus is a serious and sport stopping consequence of running. Sweaty socks are breeding grounds for fungi.
    55. Own the shoe that matches your game. Play tennis in tennis shoes. Unlike running shoes, which are made with an angled bottom to promote linear movement, tennis-shoe soles are flat, for optimal side-to-side motion.
    56. To strengthen muscle, lengthen it. Muscles that are strengthened as they lengthen can absorb more force, and this means less potential for tendon trouble. It’s called eccentric training. Here’s an ideal move for runners: In a calf raise, lift for 2 seconds, then spend 10 seconds lowering the weight.  The tissue is lengthening as it’s contracting, and that trains it for force absorption and greater strength.
    57. Wearing knee pads in contact sports may reduce the rate of lower-extremity injuries by 67 percent.

Stretch after sustained activity. That’s when blood flow is higher in your muscles, which helps them benefit more from the stretch.

  • Choose a league appropriate to your skill level.  Injuries tend to happen when things get out of control, you’ll be a big fish swimming in a small pond.
  • Squat, lunge, and step up. You’ll reduce back and hamstring injuries by strengthening your glutes, or butt muscles. Weak glutes force your hamstrings and lower back to compensate. And because your hamstrings and back muscles are so long and produce so much force, they can bend your torso back like a plastic spoon.
  • Spend time relaxing before you exercise at altitude. Your exercising heart rate naturally adapts to high altitude, but you have to give it time. Training—or even sleeping—at high altitude accelerates this process. You’re also going to have a higher respiratory rate and lose more moisture,  So drink extra water, especially before and during hikes.
  • A loss of body water can decrease performance by more than 20 percent.  Water’s not enough for exercise lasting over an hour.  Your body also loses salt, so you need a sports drink containing carbohydrates and electrolytes. Drink even more during games.  If you’re wearing a uniform, shin guards, and face mask, your body can’t dissipate heat as well as when you train in the gym in a T-shirt and shorts.
  •  Keep drinking. Another time to drink more is when you travel to a warmer climate for a race. It takes 7 to 10 days for your core temperature to acclimate from cold to hot-and-humid conditions. Compensate with a water bottle in hand.


I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STOREwhere you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Mind Power

j0158331The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Your mind and body are not only connected, they are also locked together. Researchers have known for years that exercise can boost brain power and enhance your creativity. Some researchers even theorize that aerobic exercise suppresses activity in the left hemisphere of your brain, the half that is responsible for logical thought and stimulates the right hemisphere of your brain, that regulates intuition and creativity.

Another part of your brain is the subconscious, which has a powerful impact on each and every area of your life. If you have a negative self image in your subconscious, you probably lack confidence, are overweight and generally unhealthy. You’re probably a procrastinator, you don’t exercise, you feel you don’t deserve any success, and you’re generally unhappy with your life and can never get a lucky break. No matter how much you consciously try to change these images you can’t, because they exist in you subconscious mind.

But what if you could change your self image in your subconscious, and gain more confidence, willpower, and determination. Would you make and take the daily adjustments necessary to make these changes? If you could gain control over your thoughts and images and improve your level of physical and emotional well being. . . would you? You feel you have the willpower but you are still unable to create these changes using willpower alone…why? Part of the reason for this is your conscious part of your mind accounts for only 12 percent, the other 88 percent and the most powerful part of your mind is made up of your subconscious.

The subconscious part of your mind, is the part you must use in order to make effective, permanent and positive changes in your life. The way to do this is by self-hypnosis, allowing you to enter your subconscious mind and make these powerful and permanent changes in your life.

There are many ways and books written about self-hypnosis, but the one I like to use is very simple. Find yourself a quite comfortable floor place and sit. Keep your upper body erect, your back flat and bring the soles of your feet together and pull your heels as close to your groin as possible. Rest your palms on the inside of your thighs. Now, breathe in slowly through your nose and hold for ten seconds, and exhale slowly through your mouth. Keep your eyes closed and continue breathing for several minutes. When you feel completely relaxed, start to count backwards from five to zero. It is here that you can start to make positive changes in your subconscious, by making suggestions to yourself.

Some sample suggestions might be;

‘I will receive only positive thoughts, that
are beneficial to me. I will reject all
negative thoughts and suggestions. I love
to work out and exercise, and enjoy the
changes that are happening to me and my body.’

‘I am a winner and I love being a winner.
My confidence is increasing and I am becoming a better more positive person.’

As you give yourself these suggestions, imagine and visualize these suggestions as if they were real. See yourself making these changes and visualize situations that you may be in and make these positive changes. Visualization is an important technique in the art of self-hypnosis.

When you can imagine yourself exercising, before you actually begin to work out, you get tangible results, build better quality muscle and will find your performance levels will be enhanced. When you visualize your workout, make sure you go over all your sets, including your warm up sets, right on through to your maximum lift attempts, and cool down.

By getting your mind into your muscle, and visualizing the proper technique and movements, this could be the difference between a 70 percent success and a 95 percent success in your workouts. The more vivid your image, the more effective your workout. If you dream of success you will be successful.

Once you’ve finished your visualization, take a moment to enjoy your state of relaxation. When you are ready to come out, slowly count from zero to five. As you are counting out, you should be telling yourself you are feeling refreshed and filled with new energy.

You should practice this self hypnosis technique about twice a week for your life changing suggestions and for no more than fifteen minutes at a time. You should also use your visualization techniques right before your workout, going over your entire workout before you start to train. It should go without saying but I’m going to say it anyway, you should not practice self hypnosis while driving or doing any other activity that requires your full concentration.

You should also focus on just one or two suggestions per hypnosis session. Trying to concentrate on too many thoughts at once may dilute your results. When you give yourself a suggestion, you should visualize and imagine each suggestion as if it were real. See yourself in the situation you want to become and think positively. Avoid the word try. I will try to become more patient. You should be suggesting, I will become more patient.

Another technique that is effective is a technique called dissociation. It’s essentially a form of controlled daydreaming, where you consciously direct your mind away from the task you are doing and onto more pleasant thoughts. Here is how it works. If you are riding a stationary bike, instead of thinking of your heart rate and exertion level and how much you hate what you’re doing, think of something else… anything…Think of what you are going to make for dinner and how. Think of the names of Batman villains, you can even read a book. Before you know it, your exercise time will have been completed successfully and you can prepare yourself for the next workout level.

You should approach your weight control with confidence and enthusiasm, and anticipate that you will need time and practice before your lifestyle changes will be your new way of life. Remember old habits do not die easily. When you slip, don’t be hard on yourself, and don’t give up. Learn from your experiences.

The decision to change your lifestyle to include healthy eating and physical activity is a conscious choice that requires change. It’s also natural that while working towards your goals you feel a strong desire to obtains these goals you also simultaneously feel a strong resistance not to obtain your goals.

Up until now you’ve probably focused on all the negative aspects of being overweight and wondered why you haven’t been able to succeed in accomplishing any of your lifestyle changes. One reason for this is that you are comfortable in your old lifestyle and know where all the bumps are.
When you resist change, part of you wants to desperately move forward, yet part of you wants to resist the changes you are trying to achieve.

There are basically two types of self motivators, those that use words like, have to, need to, should and must. This type of person focuses on the negative aspects of lifestyle change and creates a resistance within themselves. The other type of self-motivator uses words like, choose to, plan to, want to and intend to. This person usually embraces change and moves forward in accomplishing their lifestyle changes.

When you choose to open your mind to all the possibilities of change, and see change as a challenge for growth, you will then begin to see options and alternatives where you once saw obstacles and frustrations.

Conventional diets often neglect one of the most important aspects of weight loss and that is the psychological. Remember all actions must first start out as a thought. There is even a recent theory that we are thinking ourselves fat. It comes from the differences between French and North American diets. The French have an obesity rating of about 8% while the North Americans have an obesity rate of 30%. Although the French have a higher Fat content in their diet they eat fewer calories than North American diets. The French view food as good and an enjoyable experience and only 12% would if possible replace eating with a pill. North Americans on the other hand see food as fuel and worry if it’s going to turn up as fat in their body and 26% would take a pill if they could to replace eating. So is it guilt and anxiety towards food that makes us fatter? I personally wouldn’t rule out anything when it comes to the powers of the mind.

In order to bring about a permanent lifestyle change, you first need to set goals, and goals that are specific. Saying you want to get healthier is too generic, you need to be more specific, like you want to increase your strength or aerobic level.

Your next step is to make a realistic plan to accomplish your goals. It’s also important to learn from your past and make goal adjustments. Have you tried to obtain this goal before…what worked and what didn’t? Once you’ve made the plan to obtain your goal, how are you going to maintain your goal. These are a few of the questions you must ask yourself. But perhaps the most important question to ask yourself is, why do you want to make these lifestyle changes. Forget what other people say, want and expect from you, why do you want to accomplish these goals. Write down all your reasons why you want to change and keep the list handy. It’s good to read it once in awhile to help you stay on track.

Success starts with the setting, and planning of realistic goals, and a realistic weight loss goal to strive for would be to lose no more than 2 pounds per week.

You should also set a definite date for you to achieve your goal and commit yourself to obtain it. Wishing does not make it happen. You have to be committed to making it happen. You must come up with compelling reasons why you want to achieve your goal. You should also feel that success is so important to you that nothing can or will stop you. The idea of failing is so painful in your mind, that you will do whatever is necessary to succeed in achieving your goal. Remember permanent results are only achieved through permanent change.

One of the reasons people fail in making their lifestyle change is that when on their ‘diet’ they needlessly remove their favourite foods from their meal plans. The result is that they have intense cravings. As the cravings become more intense, the person may go on a binge and consume large amounts of their forbidden foods. This may lead to a self defeating attitude like…well now that I’ve blown it, I may as well really blow it…and continue to binge. This thinking is really illogical and what you really need to do is just stop the binging, promise yourself that you will do better and move on.

To achieve long term success you must learn to manage your favorite foods and not to avoid them. This unrealistic thinking about binging that I just mentioned is one of the classic problems and reasons why dieters fail. They view the world and dieting as either right or wrong, perfect or terrible, good or bad. When you have a set back and slip on your diet, you tend to beat yourself up for not being perfect. This will probably lead to you increasing your eating in order to soothe your injured feelings and help yourself to feel better.

When you make statements to yourself like ‘I will never eat chocolate bars again’ or I must exercise every day’, you are creating a self defeating situation. By using absolute words like always, must and never, you are setting yourself up to either accept the statement or fail. When you think in absolutes you tend to focus on the slight imperfections and forget about your accomplishments. Instead of saying, ‘I will never eat chocolate bars’, you may want to say, ‘I will eat fewer chocolate bars and if I have one from time to time, it’s O.K.’.

Remember to take one day at a time, and if you have a set back, move forward. Forget about yesterday, now is what matters. If you believe in yourself and what you are doing you will succeed.

Mental muscle or mind power, can not only change your physique, it can also play an important role in changing your life. By getting better control over your thoughts and images in your mind, you will soon see the improvements in not only your physical structure but your emotional side as well.

I know you want to get in shape and look great. Whatever your fitness goal to slim down… gain muscle… tone your arms or flatten your tummy I’m here to help you accomplish your goals and to improve your fitness level. You will learn how to select and combine your diet with exercise, so that you can be the best you can be.


traini1The following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.

There are a lot of excuses for not exercising and we continue to wonder why we fail in our quest to make physical activity a part of our daily life. All these excuses can really boil down to one simple excuse and although it’s not really a law in physics it does have a place when put into the context of physical activity. It states that ‘Things at rest tend to stay at rest.’ This will probably explain why the toughest thing about any exercise or activity is to get started. We all know once you get moving you usually enjoy yourself and usually have the energy to complete the activity at hand. It’s just tough getting started. If there were a magic pill for longevity, quality of life and physical independence the prescription would be ‘physical activity’.

Now you wouldn’t think that the laws of physics directly effect you, but they do. Especially the law of conservation of energy and the law the thermodynamics. First lets look at the law of conservation of energy. It states that energy can neither be created nor destroyed but only changes from one form to another. Food, which is energy, is generally abundant, high in calories and low in nutritional value. We eat more food than we use and generally have an inactive lifestyle. Here is how this physics law works and how it effects you. When you consume more energy then you use, the remaining energy will be converted and stored as fat. (an extra 350 calories per week over 10 weeks will add up to an extra pound of fat that you have gained … over one year this will add up to 5 pounds…and over 5 years if you continue at this rate you will have gained an extra 25 pounds).

The second law of Thermodynamics states that energy must continue to flow through a system to keep it intact or the system will degenerate. Einstein’s formula for this is E=mc2. So when the energy of the sun runs out (c=0) then there will be no light therefore energy flow will cease and E=O. What this means to you is that if energy is not continuously converted in your body, your body will degenerate. Muscle tissue will start to waste away leaving you vulnerable to injuries, bones will break more easily and your heart must work harder to pump blood. These are just a few of the effects of not properly maintaining an efficient energy flow in your body.

Now we are all unique in our ability to convert energy and the worldwide standard to measure this physical fitness level is known as your VO2 max. This is basically the amount of oxygen your cells can consume and is measured in millimetres of oxygen per kilogram of bodyweight per minute. So if you had a VO2 max of 50 and weighed 60 kilograms and exercised for one minute, the maximum amount of oxygen you could use would be 3,000 ml. (VO2max(50) x weight (60) x time (1))

This doesn’t mean you should run out and get yourself tested because first of all not all fitness clubs are equipped to test your VO2 max and secondly if you do find a place that could test you, it may be expensive. Here’s some good news, in the book ‘Get Fit Stay fit’ there is a formula for finding out your VO2 max fairly accurately and it won’t cost you anything except your time.

Here are some numbers for you to know and think about. The average person consumes or burns at rest about 3.5 ml/kg/min. of oxygen and it takes about 1000 millilitres or one litre of oxygen to burn 4.85 calories. If you know your VO2 max you can now figure out several things that effect your performance.

Let’s use the previous example of a person with a VO2 max of 50 and weighing 60 kilograms. What we want to figure out is how far they can run if they are running as fast as they can for 10 minutes. We need to first find out the maximum amount of oxygen consumed. Using the previous formula of VO2 max x weight x time we plug in the numbers 50 x 60 x 10 and find that they would consume 30,000 millilitres or 30 litres of oxygen. If 1 litre of oxygen burns 4.85 calories then this person will burn 30 litres x 4.85 calories or will burn 145.5 calories while running as fast 7as they can for 10 minutes. Now it takes a person of about 60 kilograms approximately 100 calories to travel one mile. So 145.5 / 100 = 1.45 miles. In conclusion then a person with a VO2 max of 50, weighing 60 kilograms and running as fast as they can for 10 minutes will travel 1.45 miles.

You don’t need to know your VO2 max to figure out how many calories you burn at rest. Don’t be fooled into thinking that this is the number of calories you need to consume each day. What we are going to figure out is the number of calories you burn just breathing. The previous way to figure out your daily caloric needs should not be forgotten. Let’s do the math. We still use the previous formula of VO2 max x weight x time. This time your VO2 max is 3.5 which is the amount of oxygen you consume at rest. So 3.5ml/kg x 60 kg x 1,440 minutes (1 day) = 202,400 millilitres or approximately 202 litres of oxygen per day at total rest. You know that 1 litre burns 4.85 calories so 202 litres x 4.85 = 980 calories. So a person weighing 60 kilograms will burn approximately 980 calories per day doing absolutely nothing…just breathing.

All physical activity is beneficial and although high intensity workouts are sometimes necessary for athletes who are competing at high levels, they are not necessary for you if you are just simply trying to make physical activity a part of your daily life. A problem that often arises with beginners is burnout. They overdo themselves and quickly become tired, bored or injured and end up quitting what they so enthusiastically wanted to achieve. Knowing your VO2 max will show you your limits and help you to avoid this beginner’s pitfall.

As I mentioned earlier, you could ask your doctor or a fitness laboratory to test you for your VO2max but it could wind up being expensive. The formula in the book ‘Get Fit Stay Fit’ is simple and fairly accurate. There are however several factors that you need to calculate. Take your time and once you calculate your VO2 max you’ll be able to calculate the physical activities that are best suited for you to achieve a lifetime of physical fitness. Also after the age of 20 your VO2 max starts to decline, partly because of a 3 to 4 percent loss of your hearts stroke volume each decade. This means your heart delivers less blood to your working muscles and less blood means less oxygen is delivered to your muscles that need it and this means energy levels will drop.

Time erodes your system leaving you less energy efficient. There is a theory that states cells can only divide a certain number of times. Once the cell is unable to replace itself it will eventually die. This may give the answer to the question to when we’re older and get injured it takes longer to recuperate. Since the damaged cells aren’t replaced by new cells, they’re replaced by non functioning scar tissue, and a little bit of function is lost as the remaining cells pick up the slack.

We may not be able to stop the aging process but there is significant proof that proper rest, nutrition and physical activity will slow the process down. Here is a list that shows the age-related declines of an average person between the ages of 30 and 75.


Brain Weight 8
Blood supply to brain 20
Nerve Conduction 10
Spinal Nerve Axons 37
Kidney Filtration 31
Muscle Mass 16
Muscle Strength 37
Lung Capacity 15
Max Heart Rate 25
Stroke Volume 30
VO2 MAX 44
Basal Metabolic Rate 12
Taste Buds 64
Body Fat 30% increase

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !


j0272598The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Studies of the way we walk have revealed that muscle imbalances develop because the muscles of your lower body gradually shorten over time. These large muscles of your lower body will remain shortened for the rest of your life if proper stretching is not performed. Before I get into how to perform these proper stretches, it’s important to understand a few mechanical things about your body.

Tendons are the most inelastic connective tissue in your body, and they attach your muscles to your bones. All muscles have a tendon of origin, which is attached to the more stable bone and a tendon of insertion which is attached to the more moveable bone. Tendons are stronger than both the muscle and the bone covering that it attaches to. Tendons can be torn or ruptured if loaded beyond their strength but since they are very strong, what usually happens is the muscle tissue or the bone covering tears before the tendon. What all this really means is that tendons can not be stretched.

Your ligaments help to stabilize and reinforce your joints by connecting bone to bone. Your ligaments can take an enormous amount of force for a very brief time and if the force is not removed, the ligament will tear or rupture. If a ligament is damaged it usually takes between eight to twelve weeks for it to regain its strength. During that time your joint must be protected and supported by either taping it or using a brace. When your ligaments are put under stress by incorrect stretching, they will gradually elongate. As the ligament elongates it becomes weaker and is unable to properly bind the bones of the joint that it is suppose to support. If the ligament is continually put under stress by repetitive stretching beyond the ligaments tensile strength, it can become permanently elongated and can lead to chronic inflammation which may lead to arthritis.

When a muscle is working properly, it is expending energy by either shortening or elongating to produce motion across a joint or it’s maintaining its length by resisting the tension and holding your body in place. In reality nothing really stretches when stretching.

When a muscle group is placed under force, the muscle contracts and millions of myofilaments, shorten to respond to the loading force. The muscle is now using energy to resist this force. If the tension is held long enough, and the muscle is not overloaded, the muscle will eventually relax back to its original resting length. This happens by overlapping protein fibers sliding past their original resting length and will continue their sliding until there is no longer any tension on the muscle. Energy is stored in your muscles during this sliding process, giving your muscles more power.

You can now define strength as how large your muscle is, how much load it can hold and how much tension it can hold without tearing. If you want to increase your power, you can hopefully see how important stretching is. Since a muscle uses its greatest tension when its at its greatest length, it can therefore lift a greater load if it is pre-stretched from its resting length prior to receiving a loading force. The bottom line is you get strength by increasing you muscle mass by exercising and you get power by elongating your muscle fibres through stretching.

The danger when exercising without stretching is that the length of your individual muscle fibres become shortened by repetitive use and fatigue. Over time this muscle shortening may cause imbalances that can lead to ligament damage, joint hyper mobility and loss of function and power. Stretching helps to prevent this shortening of your muscle fibres and helps to prevent injuries.

Before you start any stretching routine you should perform a gentle set of warm ups. Warm ups are not stretches, they are usually a gentle repetitive motion that increases blood flow and warms your muscles. Ideal warm ups would be walking, cycling, treadmill, rowing and stair climbing. Running slowly and skipping rope are generally not good warm up exercises and may lead to injuries.

For an example, a person walking normally and weighing 63 kg. (140 pounds) will hit the ground with their body weight plus 20 percent or 75 kg. (168 pounds) per square inch of impact force. The same person running well, but not sprinting and not jogging will land with an impact force of about three times that of their walking force or in this case 225 kg. (504 pounds) per square inch of impact force. When a person jogs slowly they reduce the body’s ability to handle impact and at the same time has increased the amount of weight bearing impact it has to handle. Jogging slowly has a loading force of about four times that of walking or in this case 300 kg. (672 pounds) per square inch of loading force. A training error is running slowly to warm up. Overtime it will create degenerative changes to your knee, pelvis and spine.

Stretches should be simple and be able to be performed by you without the aid of a partner. The stretch must also isolate only one major muscle or muscle group and be in a position where it is not expending energy to maintain its position. A good example of this would be the ‘runner’s stretch’ this is really not a stretch because the hip flexors are contracted, working and expending energy in order to stabilize your trunk as you lower and raise your body. A proper stretch should also not load other structures such as ligaments or joint capsules. Any stretch that places an abnormal stress on the ligament will slowly cause permanent damage. An example of this would be the hurdlers stretch. In stretching the hamstrings of one leg, the ligaments of the opposite knee are placed under abnormal stress.

When stretching, if you load the muscle harder it will serve no purpose except that it will take longer for it to relax back to its original resting length and also there is a higher risk of injury due to over stretching. Stretches also cannot be timed. The tension must be gentle, steady and constant so as to allow the muscle fibers to relax and slide past their current resting length. The time it takes to relax back to its original length will vary from person to person and from day to day. You have to listen to your body and hold the position until the tension in your muscle is gone.

You should stretch immediately before a skill level activity or sporting event to best take advantage of the increased power in your muscle. If you stretch a half-hour before an event, the muscle will contract back to its original resting length and the stored energy will dissipate as heat and the energy that was stored by stretching will have been wasted.

In the book ‘Get Fit Stay Fit’ it will describe and show you how to properly perform stretches. The problem won’t be in your ability to perform these stretches but to adopt a new approach to stretching and improving your flexibility. The more flexible a joint is, the greater its ability to move through a complete range of motion and function more efficiently and resulting in an increase in physical performance.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !