Saturday, December 31, 2011

Feeling Stress & Inflammed Can be Helped By Changing Your Diet

Reduce your risk with anti-inflammatory foods
You may think of inflammation as something that happens when you sprain your ankle or get a sore throat. But did you know that low-level inflammation (which you may not feel at all) can be a significant risk factor for heart disease?
Many experts now recognize that an anti-inflammatory diet can be a powerful tool for reducing your risk of heart disease. As a bonus, the same approach can help lower your risk of many other conditions as well, including cancer, Alzheimer's disease, diabetes, osteoporosis, and depression.

Here are some tips on creating an anti-inflammatory diet:

Use olive oil, nuts, and avocodo as your primary sources of fat.
These foods are rich in monounsaturated fats, which help to quell inflammation.
Increase your intake of omega-3 fats.
Omega-3 fats, especially the EPA and DHA forms, are powerfully anti-inflammatory. Good sources include fish such as salmon, herring, mackerel, fish roe (caviar) and fish oil supplements.
Decrease your intake of omega-6 fats.
A diet high in omega-6 fats can lead to the over-production of inflammatory chemicals in the body. Vegetable oils such as corn oil are the primary source of omega-6 fats in the diet.
Eat loads of fruits and vegetables.
Fruits and vegetables, especially the brightly-colored ones, are packed with antioxidants that help quell inflammation and repair inflammation-related damage. Aim for five servings of vegetables and up to four servings of fruits every day. Excellent choices include spinach, red and green peppers, broccoli, leafy greens, tomatoes, carrots, berries, citrus fruits, and melons.
Limit your intake of sugar and refined carbohydrates.
Foods made with sugar and/or white flour create high blood sugar levels, which can aggravate inflammation.  To keep blood sugar levels steady and inflammation at bay, limit your intake of foods with a high
glycemic load, such as candy, pastry, cakes, cookies, soda, juice, breads and other baked goods. See also below how sugar negatively effects your immune system.
Spice it up.
Vibrant spices like ginger, curry powder, chili powder, garlic, and onions all have potent anti-inflammatory properties. Incorporate these ingredients into your meals and recipes as often as possible.
Use the IF Rating system.
The IF Rating system shows you the inflammatory (or anti-inflammatory) potential of foods you eat. Foods with a high IF Rating are considered anti-inflammatory. Foods with a negative IF Rating are considered inflammatory. It's not necessary to eliminate all foods with negative IF Ratings. The goal is to balance your choices so that the the total iF Rating for all the foods you eat in a day is in the positive (anti-inflammatory) range.

Sugar: Your Immune System and Heart Disease   
-Don’t Blind Your White Cells
-Your Diet, Mood, Stress and Genetics All Play A Role
“Most people worry that they eat too much between Thanksgiving and Christmas, when really they should be worried about eating too much between Christmas and Thanksgiving.”   Anonymous
The chance of dying from cancer, heart disease, stroke, viral or bacterial infections, like pneumonia, depend on the strength of your immune system.  We could all die, if it were not for our immune system’s ability to fight foreign invaders and chronic inflammation in our body.  Our immune system’s response depends on our diet, stress, genetics and our mood.  Our nutrition can up regulate or down regulate our genes for life or death.

Getting A Cold Or The Flu?
 Around the holidays people tend to eat more sugary foods and refined carbohydrates, thus, having a direct and negative effect on their immune system.  Adults tend to get 2-4 colds or flu a year.  The common cold’s  increased occurrence is when the air is colder and less humid, we don’t get as much sunshine (vitamin D) and is more common around the holidays when our defenses are down from our intemperance in our diet.

Holiday Cheer Or Holiday Fear
Increased sugar intake boosts the neurotransmitter serotonin, our happy mood brain chemical.  This suggests that eating sugar can make you feel better when you are depressed.  Your mood may temporally improve from the sugar high; but, you will pay a high price.  Numerous research studies have shown that increased sugar intake dramatically decreases your immune response.  Short-term hyperglycemia (high blood sugar) negatively affects all major components of your immunity.

Sugar Blinds Your Immune System
Your white cells (leukocytes) are the primary mediators of the immune response.  Neutrophils are a type of white blood cell that is a first line of defense that swallows up (phagocytosis) foreign cells or bugs.  High sugar loads in the body turn off the neutrophils radar for several hours, depending on the amount of sugar ingested.  High glucose levels increase the risk of infections from Staphylococcus epidermidis, Staphylococcus aureus and E coli.  In diabetics, high glucose levels increase the risk of Klebsiella pneumoniae.  In healthy adults, eating simple carbohydrates like: glucose, fructose, sucrose, honey and orange juice significantly decreased the ability of the neutrophil to engulf bacteria.  The greatest effect was one to two  hours after the sugar consumption, but lasted for up to five hours before the fasting control values of normal white cell function returned to normal.

Sugar And Heart Disease
But sugar doesn’t cause heart disease?  Can it?  The Atherosclerosis Risk in Communities Study (ARIC), a community-based cohort of almost 16,000 people from four states (North Carolina, Mississippi, Maryland and Minnesota), found that HbA1c levels taken in 1990-1992 and tracked for 10-12 years, correlated with coronary heart disease events, hospitalizations and deaths.
HbA1c Predicts Heart Disease

The researchers found that Hemoglobin A1c (HbA1c)-a measure of long-term blood glucose level-predicts heart disease risk in both diabetics and non-diabetics.  An elevated blood glucose level is the defining feature of diabetes.  It has been argued whether elevated glucose levels contributed independently to increasing heart-disease risk, until now!  In participants with diabetes, the researchers found a graded association between HbA1c and increasing coronary heart disease risk.  Each 1-percentage-point increase in HbA1c level was associated with a 14 percent increase in heart disease risk.  Non-diabetic persons with HbA1c levels of 6 percent or higher had almost a two-fold greater heart disease risk compared to persons with an HbA1c level below 4.6 percent.

Stress And Your Immune System

Stress, through the hypothalamic-pituitary-adrenal axis, modulates the immune system.   The adrenal glands produce cortisol in response to stress, which suppresses the immune response.  Stress can reduce neutrophil activity, change the type of chemical mediators called cytokines produced by the white cells, decrease cytotoxic T-lymphocytes (CD8) and natural killer cells.  It is now known that increased stress can lead to increased respiratory infections, due to a stress related decrease in your immune response.

What Can I Do?  Seven Recommendations

Recommendation #1: Cut out the sugars and refined carbohydrates in your diet and eat more raw food to improve your immune system function.
Vitamin A : is required for the growth and activation of B-lymphocytes, increases macrophages, improves T-lymphocyte function and is critical in maintaining sufficient levels of natural killer cells.

Recommendation #2--5,000IU of vitamin A a day extra while sick.
Vitamin C can reduce the duration and frequency of the viral common cold and flu symptoms.

Recommendation #3--1000mg of Vitamin C every several hours, no maximum.
Vitamin B6 improves lymphocyte differentiation, maturation and antibody production.

Recommendation #4--100mg of B6 a day, maximum.
Zinc improves white cells immune function such as neutrophils, natural killer cells, T lymphocyte function and B lymphocyte development, antibody production and macrophage activity.

Recommendation #5–add an extra 15 mg of zinc a day.  Literature suggests that greater than 100mg a day of zinc actually depresses the immune system.
Vitamin D up-regulates the gene called cathelicidin, a naturally occurring broad spectrum antibiotic in our white cells.

Recommendation #6--5000IU of Vitamin D a day.

Recommendation #7--Read your Bible daily for its healing qualities & Exercise Daily
“A merry heart doeth good like a medicine, but a broken spirit drieth up the bones.” Prov 17:22


Zabriskie, N., “Holiday Immune Support: Sugar+Stress = Vulnerability To Colds And Flu,” Vitamin Research News,, Nov 2008;22(11):1-5.

Reiche, E.M., “Stress And Depression-induced Immune Dysfunction: Implications For The Development And Progression Of Cancer,” Int. Rev. Psychiatry, Dec 2005;17(6):5150527.

Selvin, E., “Meta-Analysis: Glycosylated Hemoglobin and Cardiovascular Disease in Diabetes Mellitus,” Archives of Internal Medicine, September 12, 2005;14(6):421-431.

Smolders,I., “Effects Of Dietary Sucrose On Hippocampal Serotonin Release,” Britsh J Nutr., August 2001;86(2):151-5

Patel,K.L., “Impact Of Tight Glucose Control On Postoperative Infection Rates And Wound Healing In Cardiac Surgery Patients,” J Wound Ostomy Continenced Nurs., Jul-Aug 2008;35(4):397-404.

Alba-Lourerio, T.C., “Neutrophil Function and Metabolism In Individuals With Diabetes Mellitus,” Braz J Med Biol Res, Aug 2007;40(8):1037-44.

Rall, L.C., “Vitamin B6 And Immune Competence,” Nutr Rev, Aug 1993;51(8):217-25.

Gorton, H.C., “The Effectiveness Of Vitamin C In Preventing And Relieving The Symptoms Of Virus-induced Respiratory Infections,” J Manipulative Physiol Ther., Oct 1999; 22(8):530-3.

Mossad, S.B., “Zinc Gluconate Lozenges For Treating The Common Cold: A Randomized, Double-blind, Placebo-controlled Study,” Ann Intern Med., Jul 1996;125(2):81-8.

Cannell, J.J., “Epidemic Influenza and Vitamin D,” Epidemiol Infect., Dec 2006;134(6):1129-40.

Cannell, J.J., “Use Of Vitmain D In Clinical Practice,” Altern Med Rev., Mar 2008;13(1):6-20.

Saturday, December 17, 2011

Overcoming Obesity , Depression and nearly Dying...A clients Journey To Better Health



I joined Fit Body Boot Camp as a result of being sick and tired of being "sick and tired"  I had  low energy, not to mention the growing list of risk associated with obesity, and I was disgusted with my looks. I knew much of my problem was rooted in the fact I was severely depressed and gained over 250lbs. Since 2002, I lost two children days after birth, I was successfully treated for cancer, and I lost my younger sisters and mother to disease.  I managed to function for a long time with all this baggage.  I didn`t care about life all I felt was grief and I packed more lbs on an already fat body. I was functional enough to make sure the house and our kids (son and niece) were maintained. Eventually I prayed to God that he would help pull me out of this place because I realized the feelings and the high fat foods were getting me ready for a really big casket! My wife was patient loving me through the process. (I don't know how she did it). My prayers were answered gradually I started to slowly emerge from this fog and I started having the will to do better.

My frustrations actually began In my mid twenties I became less active ( I stopped running, lifting weights,etc). I became focused on school and work which was less physical. I began packing on the lbs. I went on diets that would give me results but I would go back to the same old` bad habits. Eventually the weight gain would always come back with a vengeance. I continued this cycle for 10+ years, I eventually gained over 250 lbs. 

I tried everything to lose weight Slim Fast, medical weight loss, fasting , and gyms.  Prior to Fit Body, I was scheduled for gastric bypass but our insurance change and I couldn't have the surgery. Once I knew this was not going to happen, I began focusing on getting back into exercise.  I knew I couldn't be the Lone Ranger...I needed help ! I wanted to align with people who had similar goals something I didn’t get when I tried the 'big-bad-gym mill'. ( I remember once a trainer charged me $ 90.00 fee for just for asking a question about a machine. I Got rid of the fee and the gym.

What I like the most about Stacy’s boot camp is that there is a group of people who are supportive of each other. There is no competition and most of all no boring treadmills or machines. I like the variety, Stacy keeps things from being predictable and I like challenges. I believe that is what has kept me here for nine months.
The results I have got from boot camp are I have more stamina, I have dropped 4 pant sizes. The day before this writing I pulled out a pair of new pants I could not fit in two years ago, (just as a test to see where I am). They fit fine!  I have lost 74lbs and counting! 

My advice for  others who  may be frustrated about getting started with exercise program is
You  must be willing  to change. lt doesn't matter how many people or reports published saying fat kills, nothing happens until you turn the corner in your will. I think real change is sustained by deliberate and planned and acted on over time. You can’t be swayed by fads and somebody`s ideal of what you should have to do it for yourself! Others can motivate but in the end YOU gotta do the work! What’s beautiful and sexy is you being the best you( healthy and active enjoying your life). You must realize that extra stuffing is covering up the real healthier version of yourself.  Concentrate on moving more exchanging bad habits for good ones, the body will change. Honestly, if I had 5 or 10 vanity lbs to lose, I probably wouldn`t be  toying around with my metabolism. I have seen some beautiful women talking about how much of a whale they were at size 8 or 10. People need to make lifestyle changes and stop dieting, let diet and exercise be a new norm not a temporary fix.

 What keeps me focused is my mental picture of what I will be when I`m done. My goals are to continue being more active with my family and go back into law enforcement. What also keeps me going is the positive feelings and changes both in body and mind and compliments from people who are noticing my progress. I know I have ways to go but these are good sign posts. I feel so much better, if I miss a workout I don’t feel as well that day. I know this might be taboo but I don’t completely deny myself of things I enjoyed. Once in a while I will eat that piece of cake or wing dings or whatever...just in moderation. I found that I want healthy choices not that junk. I crave things like fruit, grilled fish and chicken, it didn’t happen overnight (neither did the nearly 300 lbs gain). Also there good alternatives to some of the things I used use to scarf down and keep the best at bay.

 I make choices that will change my life.  Thank you Stacy and Fit Body Boot Camp;I haven’t felt this good in a long time! 

Rodney is a true inspiration for anyone who is struggling with weight issues.  He had courage to change, he had the courage to come to a group class and participate in a challenging workout.  Although he had an extra 250lbs to carry, he was able to lose weight through moderation in food intake and attending boot camp for exercise.  He started class with some modifications but shortly was able to build  up his endurance to running and doing all the exercises in class.  He loved the challenge and proved to be one strong boot camper!  He will be missed tremendously in class and we wish him the best of luck as he and his family move to Jacksonville, FLA. We are  so proud of you Rodney!
I have no doubt that Rodney's journey will continue on because he gets it and he has the determination to overcome anything that life puts in front of him.  He has overcome a lot in his life and those struggles have strengthen him and given him the internal motivation to stay on the road to good health.  
May God Keep Blessing You and Your Family! 
From Your Friends at STA-FIT & Fit Body Boot Camp


Sunday, November 20, 2011

Being Thankful Today Can Help Lift Up Someone !

GET FIT & MAKE A DIFFERENCE!                                                                                                                                                

 There are many reasons to give thanks and sometimes we find ourselves focusing on all the things that we don't have or complain about what seems in the big scheme of things really insignificant.  Holidays are tough for a lot of people that have less.
It is hard to watch as American's are being gluttonous over these next few months, stomachs being overstuffed with even seconds and thirds,  while so many are doing without even one serving.  Can we be content to eat just enough and push away all the food that ends up on our hips, thighs, and gut?

Burn the Fat and Feed the Hungry is a challenge to make a change this year and get fit and help those in need.  Fit Body Boot Camp in Woodstock is doing our annual food drive for Must Cherokee ( a local food bank) that helps those in Cherokee County who need food for their family.

The other day I stopped myself for complaining about having to go to the grocery store and buy food; I was tired from a long day and really just wanted to go home and chill. I immediately thought about the food drive that I am doing and all the people who would love to be able to have this priviledge, so I made sure to buy extra food to donate that day.  So, if you are feeling blessed today and would like to help out and maybe even start a fitness program or recommit to your fitness goals, then please bring a bag of groceries and for you donation you will receive  either :
  • Two week free membership to boot camp
  • 12 week in home downloadable fitness kickstart program
  • $100 dollars off 1st month of unlimited boot camp

  I  I feel blessed this thanksgiving for my health, that I have a home, that I can go to the grocery store and buy food for my family and prepare a meal.  I also feel blessed to be in a position to help empower change in my clients life with good healthy habits as well as someone who may need a meal this holiday season.

Happy Thanksgiving to All My Readers...May you be blessed this Season!

Low Carb Pumpkin Muffins
Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here's what you need...
  • 1/2 cup coconut flour (find at natural foods store)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool.
Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

Sunday, October 30, 2011

No Time to Cook , Shop, and Prepare Healthy Meals!

Save Time, Save Money, No cooking or Cleaning, Lose Weight with Gourmet Food!
So are you tired of planning your meals, preparing and cooking, spending time grocery shopping and cleaning dishes, if so I have a solution for you!
I recently met with a Food Delivery company that provides food especially for fitness trainers and their clients.  I have been researching companies like this for over a year to find a solution for my busy clients. Clients who are struggling with cooking healthy good tasting meals with guaranteed results and at a low cost.  I found it and would like to share it with you!
The food has no preservative and it taste good!  I got to sample the food myself plus they off 100% money back guarantee.  Since their food is designed as a solution for personal trainer's clients, the meals are all portioned out and all you have to do is microwave it 90sec.  The meals are basically higher protein, vegetable, nuts with no carbs except your veggies...that way it guarantees you fast results with no prep time cooking meats.  You don't have to spend your Sunday cooking your meat for the week.  The best thing is it can be as low as only $10.50 per day for 5 meals (3 meals plus 2 snacks).  The servings are good size because there are no pasta, rice, get bigger portions of meat and veggies.
I don't know about you, but I am sure you spend more on bad fast foods!
Other systems like nutrisystem and Jenny Craig taste bad, cost more, less food per pound and are processed carbs!
meal movement
I have negotiated a coupon code for all of my clients to try this for a limited time.  If you are ordering  use my name as trainer and enter in caps coupon code STAFIT for $20.00 off.
I really would like you all to get awesome results and if you are struggling with your food, here is an easy way to get results.  If you have any question and would like me to help you with this please call me.  I can help you select foods and order for you. If you are not a member or client but subscriber to my newsletter you can receive this offer as well.

If you are interested in quick starting your weight loss and fitness please contact me!  Special boot camp rates available when purchase your meal!

Saturday, October 1, 2011

What You Can Learn From Cavemen about Your Heatlh

What You Can Learn From Cavemen
How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health?

Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, "The Primal Blueprint" to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he's healthier, fitter, happier and more productive than ever.

So what is Mark's secret?

In his words, "Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we've been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals."

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman's life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman's day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It's impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today's world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.

Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?

Hold your horses.

Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?

Yeah... I didn't think so.

So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.

A great solution, that doesn't require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don't be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you'll know what to do with! * Want to eat a Caveman approved dinner? Check out my recipe below*

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.

This is where I come in. Let's meet one-on-one to design an exercise program that will fit your unique goals.

Call or email today to get started.


Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here's what you need...
  • 2 teaspoon olive oil
  • 4 fillets wild caught catfish
  • blackened seasoning (try Cajun's Choice)
  • 1 lemon, sliced
  1. Preheat oven to 350. Lightly oil a glass pan.
  2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
  3. Line the fillets in prepared pan, and top with sliced lemon.
  4. Bake for 25-30 minutes, until flaky.
Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

Friday, September 2, 2011

New 6 Week Outdoor Running Boot Camp for novice to intermediate runners.

   New 6 Week Outdoor Running Boot Camp for novice to intermediate runners.

12 sessions in 6 weeks in duration. We meet Mon. and Thurs. 6:30 p.m. – 7:15 p.m. Each run is a little different. We may do hill training one day, a slow tempo run on another, or play The Amazing Race on another. Running Boot Camp is FUN!

Truly, all ages, shapes, fitness levels and abilities are in Running Boot Camp. This is a very motivational running group! We are heavy on camaraderie, and very light on competition.

Mandatory Pre-Assessment and Informational Clinic will be Saturday October1st at 9am at the World of Gymnastics.

Workout Session starts on Oct. 3rd - Nov. 17th.
* The end of the session we will do a 5K TEAM RUN Detail of the race TBA.

What is Running Boot Camp?

Running Boot Camp is an outdoor running program for co-ed groups offering world-class running instruction & motivational techniques. This program is packed with fun and energizing activities designed to help you reach your fitness and running goals quickly! No matter what your age, size or fitness level, you can achieve great results. The only requirement is that you must be able to run 1-mile without stopping to walk. The speed of the mile doesn’t matter. We will run on Monday & Thursday Evenings . Running Boot Camp will run concurrently with Fit Body Boot Camp. The goal here is to learn how to run more efficiently, increase your speed and have fun doing it!

This running program is unlike any other. There is NO COMPETITION. You will feel motivated and empowered! There are 5 different running terrains that we utilize from week to week throughout the Woodstock/Canton Area.

Why Running Boot Camp?

* Learn proper form & breathing techniques
* Increase speed, efficiency & endurance
* Increase muscular strength
* Conquer fears of running
* Personal coaching
* Camaraderie & accountability
* Learn Myofascial Release Techniques (Foam Rolling)
* Learn injury prevention techniques
* Strengthen legs & core
* 2-5% body fat reduction
* 5-12 lbs. of body weight loss

5 Different Running Terrains/Locations:
We run/train on different types of terrain to promote muscular joint support.

* High School & Collegiate Track Surfaces
* Gravel/Granite
* Concrete
* Asphalt
* Grass

Daily Workouts

* Hill Training / Stair Workouts
* Slow Tempo Runs
* Running Games / Fun Runs
* Leg Strengthening Workouts
* Endurance Work
* Muscular Strengthening & Interval Training for Speed
* Stamina Building

Assessment day

Assessments are designed to establish a baseline of your timed mile run and track improvements! We will test your mile run the first and last week of your session. It doesn’t matter where you start - the key here is progress! If you come to all of your scheduled classes and commit to your goals you will show significant progress at the end of your session! Most participants take anywhere from 30 seconds to even 3 minutes off their time.

What You Will Need:
Yoga Mat (when needed)
Good Running Shoes
Water Bottle & Towel
Positive Attitude

Suggestions: Polar Heart rate monitor - track heart rate training zones for intensity. There are different styles and cost varies depending on features. If you are trying to lose weight also I would purchase the calorie tracker feature as well.

Foam roller -Flexibility and self myofasical release to prevent running injuries.

Cost: 2 workouts a week for 6 Weeks
12 Running Workouts and Seminar for $199 (recommended for maximum results)
Special promotional rate $144.00 ( $12.00 per session) through Sept.22nd

If you are a current boot camper and would like to add this 6 week class in addition to current morning boot camp special rate of only $75.00($7.90 per session). Must continue morning boot camp program payment in order to qualify for this discount. Ask about family member discounts.

Be the runner you have always wanted to be!

More info and to register online at

Thursday, August 4, 2011

Spinach, Mango, and Red Quinoa Salad (with Chicken)

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here's what you need...
  • 2 cups baby spinach
  • 1 small carrot, shredded
  • 2 Tablespoons red onion, minced
  • 1/4 cup red quinoa, cooked
  • 1/4 cup ripe mango, diced
  • 1 cup cooked chicken breast, diced
  • 2 Tablespoons lowfat salad dressing (Newman's Own Low Fat Sesame Ginger Dressing)
  1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.
Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

Sunday, July 17, 2011

Burn More Fat with Krill Oil

Burn More Calories With Krill Oil

By Cassandra Forsythe-Pribanic, PhD, RD
Increased body fat and a sluggish metabolism may not be entirely your fault.
Sometimes, no matter how well you eat and how much you exercise, your body fat levels barely change; especially if you have been overweight for awhile. Women experience this more than men due to other hormonal and physical differences.
Now, it’s true that weight loss is hard, otherwise it wouldn’t be worth so much to people to lose those stubborn pounds.

Body Weight Frustration Can Be Solved!
But not everyone is willing or able to undergo surgery, or take medications and eat like a mouse to lose weight.  And they don’t have to.
Luckily, scientists are discovering new ways to change our cellular makeup with simple, but powerful, dietary strategies so that it’s easier for people to eat less, burn more calories, and shed unwanted fat.
All this may sound too good to be true, but it’s actually real. You can add or subtract specific foods and nutrients from your diet, and make a drastic difference in your metabolism, without having to starve yourself to do it.
However, before I share some of this exciting research with you, I must first make this disclaimer:
There is NO magic bullet in existence for weight loss!
Losing fat is a multi-factorial effort. It takes consistent and good eating habits, regular and effective exercise, and the right mindset to make it happen. Without these all in place, no new scientific discovery will make any difference in your weight or health.
Now, on to the science:
Researchers have recently discovered that certain systems in our body are responsible for appetite and metabolism.  One of these systems is called the endocannabinoid system (called ECS).
Some people may recognize the word cannabinoid and think it’s related to marijuana. And, in fact, they are right, which I’ll explain more below.
The ECS is a complex signaling system located in the brain and many other tissues, and is comprised of special receptors (CB1 and CB2), proteins and ligands (such as AEA and 2-AG), that play an important role in physical and emotional responses to stress with appetite and energy regulation.
This system is thought to affect a wide variety of physiologic processes including nociception (pain sense), motor control, memory and learning, food intake, and energy balance.

Several studies have demonstrated that in obese or diabetic rodents and humans, activity of the ECS is elevated in adipose tissue, liver, and pancreas, also in the brain, particularly the hypothalamus. These people also have increased levels of the ECS ligands, anandamide (AEA) and 2- arachidonoylglycerol (2-AG).
Activation of the ECS increases food intake, decreases energy expenditure, and disrupts glucose and lipid homeostasis by inducing insulin resistance - which is not good for health or body composition at all.
On the flip side, blockage of the ECS receptors and ligands in the lab through pharmacological means or genetic knockout of ECS receptors in mice, decreases food intake and body weight, and markedly improves insulin sensitivity, glucose, and lipid homeostasis in obesity.
With respect to marijuana, the chemicals (primarily THC) in this plant are shown to act directly on ECS receptors in the brain and greatly increase food-seeking behavior, while decreasing energy expenditure (munchies anyone?).

Marijuana Munchies Are Rooted In Our Brains
The EC System was actually named when scientists discovered the receptor in the brain (and then other organs) that were responsible for the actions of cannabis (aka, marijuana). The endocannabinoid system was essential to life and relates messages that affect how we relax, eat, sleep, feel pain, forget, and protect. But most interesting right now is its role in body weight regulation and hunger.
As such, the EC System is being investigated in great detail so scientists can find ways to decrease its activity and help people with greater appetites and lower energy output to lose weight and be healthier.
Krill Oil and the Endocannabinoid System
Scientists are now looking for ways to restore normal tone and activity to the ECS in obese and diabetic people that have abnormalities with this system.
Some pharmacological antagonists have been tried without success, as they have been shown to have psychiatric side effects, such as increased incidence of depression and anxiety.
However, recently, triumph with supplemental krill oil has been found.

Krill Oil is Better Than Pharmaceutical Drugs
In obese rats, krill oil, more so than fish oil, was able to down-regulate the ECS in different tissues, helping rats eat less and lose body fat.
Even though both oils caused an increase in blood levels of EPA and DHA (the omega-3 fatty acids in marine oils), krill oil was more effective at inhibiting the ECS and caused greater decreases in fatty liver and fatty heart.
Recently, the beneficial effects in humans of krill oil supplementation were shown, as well.
Sixty-three normal weight, overweight, and obese men and women were given either 2 grams of krill oil, 2 grams of fish oil, or 2 grams of olive oil for 4 weeks.
At the beginning of the study, it was found that the obese men and women, but not the overweight, had increased levels of AEA, while both overweight and obese people had higher levels of 2-AG (than normal weight people). This supports other findings that show that high 2-AG levels are associated with high body fat levels rather than just high BMI.
After 4 weeks, the krill oil was able to significantly decrease levels of 2-AG in the obese and overweight subjects, while the fish oil and olive oil did not do anything.  Both the fish oil and krill oil had a positive and similar effect on blood EPA and DHA levels, but the krill oil was better at reducing endocannabinoid levels.
Krill oil is more potent in this regard because of the more efficient utilization of krill oil fatty acids into cellular tissues due to its unique molecular phospholipid structure. Compare this to fish oil, which has a triglyceride structure.
A Phospholipid Has Only Two Fatty Acid "Tails" While A Triglyceride Has Three
Since this study was so short (4 weeks), there were no significant overall changes in the participants' body fat levels or cardiovascular disease risk. However, longer studies will probably show benefits similar to animal studies conducted for a greater length of time.
Overall, krill oil has the ability to help people struggling with high body fat levels, enhanced appetite, and sluggish metabolisms better than fish oil and other common cooking oils. A dose of just 2 grams of day can have a great effect on the energy regulation system in the body, as long as the length of time consumed is more than just 4 weeks.
Central endocannabinoid signaling regulates hepatic glucose production and systemic lipolysis.
O'Hare JD, Zielinski E, Cheng B, Scherer T, Buettner C. Diabetes. 2011 Apr;60(4):1055-62.
Endocannabinoids may mediate the ability of (n-3) fatty acids to reduce ectopic fat and inflammatory mediators in obese Zucker rats. Batetta B, Griinari M, Carta G, Murru E, Ligresti A, Cordeddu L, Giordano E, Sanna F, Bisogno T, Uda S, Collu M, Bruheim I, Di Marzo V, Banni S: J Nutr 2009, 139:1495-1501.
Krill oil significantly decreases 2-arachidonoylglycerol plasma levels in obese subjects.
Banni S, Carta G, Murru E, Cordeddu L, Giordano E, Sirigu AR, Berge K, Vik H, Maki KC, Di Marzo V, Griinari M. Nutr Metab (Lond). 2011 Jan 30;8(1):7.