Final Fitness Myths

I hope you’re ready for the final ten fitness myths of the Top 30 Fitness Myths.

  1. You shouldn’t eat food after 6pm

Your metabolism doesn’t have a watch and suddenly stop burning at 6 pm or any other time for that matter. When you work out regularly your metabolism is working even when it’s at rest.

  1. Lifting weights will make women bulky

Many come to this conclusion after seeing photos of female bodybuilders. But, it’s not just lifting weights that have made these women bulky, its also steroids, taking growth hormones and a very particular regimen that takes a ton of effort.

Ladies, lift weights, build strength, tone muscle, it’s all good for you and you will not turn into a bodybuilder.

  1. You can’t lose weight without doing cardio

To lose weight all you need to do is expend more calories than you consume. How you do this is completely up to you. Many like to do cardio when trying to lose weight, but it is by no means required, though, it allows you to eat more and enjoy better heart health, stamina, and increased energy levels.

Older people benefit from aerobic activity even more because as we age our metabolism slows way down and exercise helps to boost it.

By the way, cardio is old news, you are better off ditching the hour on the treadmill and doing 10 to 15 minutes of HIIT.

  1. Cardio should only be done early morning on an empty stomach when trying to lose body fat

If you prefer to do your cardio first thing in the morning before breakfast that’s perfectly fine, but it is certainly not essential for fat loss. You can do it in the afternoon, or late evening. Once again the most important ingredient for fat loss is expending more calories than you consume.

  1. Carnitine is a potent fat burning supplement

The research has been done and this supplement is without doubt nothing but unsubstantiated hype. Carnitine won’t help you lose fat and even in suggested doses can have some seriously unpleasant gastrointestinal side effects.

  1. High protein diets are essential for fat loss

The best fat loss diet is one that you can stick to. Most dieters quickly find that all or nothing fad diets don’t work for long-term fat loss.

Try to eat smaller portions several times per day instead of 3 big meals and increase your physical activity when aiming for fat loss.

  1. Lifting weights for high repetitions is necessary to tone muscles

There is no such thing as “toning muscles,” they can only be built or maintained, the term toned is simply used as a description.

If you can lift a weight for more than 15 repetitions with ease it’s time to increase the weight.

  1. Creatine is a dangerous supplement

Not many supplements are backed by strong scientific research, but creatine has been proven to significantly increase muscle strength and shorten between set recoveries. It has also been shown to be perfectly safe for both of those purposes without any significant health consequences.

  1. Carbohydrates make you fat

Poor old carbohydrates really have a bad reputation, but it really isn’t deserved, as they certainly don’t make you fat unless eaten in quantities that increase your calorie intake well beyond your needs and you only eat simple carbs, like, sugar, cakes and cookies.

The key is to eat good carbs, and not simple sugar carbs.

Complex carbs including, whole grains and vegetables are your best sources, while simple carbs, like sugars and white starch, should be kept to a least because they are not nutrient rich and are not quality calories.

Carbs are necessary components of an overall well-balanced diet. The more variety you have in your diet, the more nutrients you consume and the better health you will enjoy.

Also, if you want to gain muscles then you need carbs. When you cut them you might burn more fat during workouts, but, you will not have the energy for long-term effective workouts because it is carbs that fuel intense workouts.

  1. Isolation exercises are more important than compound exercises

Not true! Compound exercises are actually vastly superior to isolation exercises when you want to build muscle and they are also important for functional fitness.

Isolation exercises only work one muscle group because compound movements work multiple muscle groups.

This helps with increasing an anaerobic response in the body, because you are engaging multiple muscle groups at the same time, which, means that strength training workouts can help to burn more fat.

Functional fitness is the use of exercise moves that mimic day-to-day life and train muscle groups to work together, and that is where compound exercises serve you best by improving performance in daily activities, and eliminating risk of injury, something especially important as we age.

Balance is something often overlooked by people when they design their fitness regimens. Balance training also allows for healthier aging, can go a long way to avoiding the typical falls seen in seniors, and is something that is a by-product of many compound exercises.

Summing It All Up

Well there we have it, the Top 30 Fitness Myths.

Remember that when it comes to health and fitness everyone has an opinion, next time you hear something that just doesn’t sound right be sure to do some research before diving in head first and believing the latest myth. This is especially true when it comes to expensive hype around supplements.




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Ten More Fitness Myths

Back again as we count down the Top 30 Fitness Myth. Today we have ten new fitness myths to expose. Read, learn and share.

  1. If I workout I can eat whatever I want

Wrong! Healthy weight management is all about calories in and calories out. You still have to make sure you burn more than you eat, period.

What is true is the fact that those who work out regularly can eat more than those who don’t because they burn more during the workout and even when at rest because their metabolism is boosted.

But, you still have to consider that an apple has 95 calories, while a slice of apple pie has 277.

  1. Crunches will burn belly fat

This is one of the biggest myths around. Crunches tone ab muscles, but, to burn the fat that covers those muscles you have to perform fat burning exercises along with keeping a calorie deficit.

You can add ab exercises into a fat burning workout, like, Kettlebell training, HIIT or Tabata, with these workouts you burn fat, while at the same time sculpting the muscles underneath.

  1. The more you sweat, the more fat you burn

Not true! Sweat is the body’s acclimation adjustment in response to heat, it occurs in an effort to cool you down, and it can just as well be the result of working out in a hot room than from a particular workout.

The true gage of workout intensity and therefore ideal fat burning is target heart rate. Also, when you do workouts, like HIIT, Tabata or Kettlebell training you go into the anaerobic state, where you are literally gasping for air, and that is the best fat burning environment.

  1. The longer the workout, the more effective it is

Wrong! Really wrong!

High Intensity Interval Training and Tabata are proof of that. Experts say and the science backs up the fact that doing short bursts of very intense movement, followed by short periods of rest, such as that seen in Tabata and HIIT for 15 minutes even once a week is more beneficial and yields better results than doing an hour of traditional cardio (fat burning zone) 3 days a week.

  1. Sleep has nothing to do with weight management

Wrong again!

Sleep plays an important role in weight management for several reasons. A study of Women cited in the American Journal of Epidemiology showed that those who got less than seven hours of sleep per night gained weight. And other studies have shown that even minimal sleep deprivation increases the production of the hormone ghrelin in the body, which triggers feelings of hunger, even when one is not. Think about it, how often have you eaten when you were really tired?

  1. Fruit cocktail is the same as eating whole fruit

Big wrong on this one! Anything canned has preservatives and additives. Fruit cocktails typically have a ton of added sugar that ups the calorie count dramatically, besides the hazards of the already included refined sugar(aka heavy syrup).

Whole fruit always wins!

  1. Cardio should come before strength training

Not true, it is more effective to strength train first because doing cardio first will reduce glycogen levels in the body and can prevent an efficient strength workout. But, doing weight training first will actually increase the production of testosterone (in men) and cortisol (in women), both of which are beneficial to working out.

  1. The scale determines your true fitness level

Did you know that muscle weighs more than fat? If you workout and strength train with weights the scale may not represent your true fitness level. Then there are inches, some people lose inches while the scale stands still.

And, the scale cannot assess a true amount of body fat, for that you can use a body fat caliper that offers an exact reading.

Then there is the BMI, Body Mass Index Scale that can tell you where you place on the obesity scale, it takes into account parameters beyond weight.

  1. If you don’t eat a lot of fruit you are not healthy

The truth is that vegetables are a better choice in produce. This is not to say that you should not eat fruit, but, vegetables have more nutrients and much fewer calories and sugar, plus, the sugar in fruit is known as fructose, which is stored in the liver instead of in the muscles.

Some people eat fruit all day without considering the amount of sugar they are ingesting. All vegetables, especially the green ones, should fill the largest part of your plate at every meal and snacks for that matter.

  1. To lose fat and weight, you should not eat fat

Wrong! Healthy fats play critical roles in our health and wellness because they play key roles in internal body functions and help prevent chronic disease, like that of the heart because they help to control bad cholesterol and increase good cholesterol.

Fat is also important to maintain healthy hormone levels and make use of vitamins. Fat is also necessary for muscle growth and it helps to regulate the appetite.

The key is to focus on healthy fats, like, olive oil, fish and fish oils, avocados, flax seeds and raw nuts, A diet without fats that is mainly composed of carbs and protein can make any fat-loss or muscle-building goals almost impossible to reach.

Tomorrow we focus on ten more fitness myths. Let me know if you have some fitness myths you’d like to add to the list.

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Fitness Myths

Is your fitness program based on fitness facts or fitness myths?  The results you achieve may very well depend on how you answer that question.

When it comes to fitness it’s often hard to sort the fact from fiction. Especially as we start the annual spring fitness push it seems that everyone has an opinion and everyone is a self-appointed fitness expert. There is a lot of hype about health and fitness, a lot of which comes from marketing campaigns that aim to sell us the newest magic bullet, or the latest and greatest product that will make us well.

The truth is that there is a lot of misinformation in the world of health, and since being armed with accurate information is half the battle, today we will start the count down of the Top 30 Fitness Myths. Each day this week I’ll cover 10 Myths and invite your comments and suggestions for more Myths.

30. Working out in water is a poor choice for burning calories 

Not always true. You can actually burn as much as 17 calories a minute sprinting in chest high water. This is comparable top running at a 5 minute pace.

29. Lactic acid is responsible for muscle soreness a day or two after working out 

The truth is that most lactic acid leave the body through blood circulation within 15 minutes to an hour after working out. Sourness results from by microscopic tears in the muscles.

28. Stretching prevents injuries 

Not True. Although stretching is good for promoting flexibility and balance there are no studies supporting stretching as a means of preventing injuries.

27. Fresh vegetables are more nutritious that frozen vegetables 

Vegetables that have sat on a grocery shelf or on your counter can lose some nutritional value. Frozen vegetables are processed immediately so that they keep all their nutrients.

26. Vitamins give you energy

Wrong! The only way to get energy is from protein, carbohydrates or fat. However, a vitamin deficiency can make you feel sluggish. If you have a deficiency, taking vitamins can help your body convert food into energy.

25. If you stop exercising your muscle will turn to fat 

Not true! Muscle cannot be converted to fat. If you stop exercising, your muscle mass will decrease and a greater percentage of your body weight will be fat.

24. For every pound of muscle you build, your body will burn 50-100 more calories

Actually your body burns between 10-15 calories per pound of muscle. Over time this can be significant. For example, if you gained 10 pounds of muscle, your body could burn up to 54,750 more calories in a year.

23. For weight loss, it’s always better to eat 6 small meals and not 3 large ones

Frequency of eating doesn’t always translate to better calorie control. If you make poor food choices 6 times a day, you’ll increase calories not decrease them.

22. Beginning weight lifters and seniors should stick with machines

Most free weight exercises are safe when using proper form. Plus free weights work the muscles deeper and help develop balance and coordination.

21. If you don’t feel sore after exercising you aren’t getting stronger

Constant soreness isn’t good. If you are still sore it means that you haven’t fully recovered from your last workout. You should feel sore unless you are doing a new exercise or are working out extra hard.

That’s the first ten of the Top 30 Fitness Myths. Do you agree or disagree? Let me know. Also let me know your top fitness myths.


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Home Fitness Videos and Online Workout Programs Benefits

muscle building workoutsWant a good workout but need to work out at home? Home exercise can be more fun when done with fitness videos and online workout programs. In fact, more people get hooked on buying exercise videos and programs online because of its vast range of availability. Yet, some people may doubt the advantages offered by these programs. If this is the problem, then they must know some of its great benefits.

1.      Fitness videos and online workout programs are developed so that you can exercise at home. Working out at home give a lot of benefits over going to the gym or health club.  First is schedules. People can do their workouts anytime without worrying how to deal with the crowd of people in a gym. They don’t need to wait for the equipment, meet every scheduled class, or wear appropriate clothes for the exercise. Each fitness video can be used as many times as they want without any fees. But every time you go to a fitness gym, you pay the price. They can also cut mileage expenses for driving cars from their home to a fitness gym.

2.    Fitness videos and online workout programs are available in wide and diverse types of workouts including:

  • Strength workouts
  • Cardio workouts
  • Aerobic workouts
  • Combination of these first two workouts (circuit workouts)
  • Fat burning workouts
  • Stretching, yoga, and even mental exercises like meditation. 

You can find workouts that  meet every fitness level and interest.

3.     Fitness videos and online workout programs are flexible. There are fitness programs for beginners, moderate exercisers, or advanced exercisers. You can also choose videos for specific age levels and needs. These can include workouts for children, for pregnant women, for seniors, and for people affected by back pains.

4.     Fitness videos and online workout programs can be found that need no fitness equipment. Also, fitness videos are available that use equipment such as rubber tubing, stability balls, mini-trampolines, aerobic steps, body bars, free weights, or multi-stationed home gyms are also available. You can always find a program featuring any type of workout equipment.

5.     Purchasing fitness videos and online workout programs is easy. They can be found on the online, department stores, and catalogs on fitness equipment. Shopping is convenient and effortless. However, keep in mind these three tips:

o   Get fitness videos and online workout programs according to the workouts you really enjoy.

o   Select fitness videos and online workout programs that will meet your fitness goals. For example, your goal is to overcome stress then tai chi or yoga videos are good for you; if your goal is weight loss, then aerobic videos is a good fit; if you have done aerobics exercises before, then more advanced dance choreography videos is perfect.

o   Consider the space for doing the exercise. Choose fitness videos that your space can accommodate. Aerobic videos need a bigger space compared to yoga videos. Doing aerobic exercises needs forward, diagonal, or backward movements. While doing yoga only needs one spot to stay.

6.     Fitness videos and online workout programs are good tools for helping people get the right amount of workouts even at home. They provide structured routines and offer various types of exercise with different intensity levels.

7.     Fitness videos and online workout programs are effective if followed. People just waste their money if they buy programs and just watch it and do nothing. They need to get up and exercise.

If you are committed to working out at home, consider using fitness videos and online programs to make your time fun and productive.


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Health and Fitness Transformation

Discover how an overweight, out of shape 64 year old grandfather with bad back, bad knees and bad wrist transformed his body from FAT to PHENOMENALLY FIT in just 60 Days!

Welcome to my health and fitness transformation. I’m going to share with you the good, the bad and the ugly of my fitness transformation. In just 60 days I improved my health and fitness by shedding 17 pounds of ugly fat. What’s even more important is that my health and fitness continued to improve after my transformation challenge had ended.

If you ever wanted to get into the best shape of your life, lose weight, lower your cholesterol, eliminate arthritis pain, live a more active and productive life or you just want to look and feel 10 years younger, then you’ll want to follow me on my journey. Hopefully you’ll gain insights, inspiration and confidence to start your own health and fitness transformation.

As with any worthwhile journey the best place to start is at the beginning. I trust you enjoy the ride.

 The day I woke up fat!

I woke up today and took a real hard look at myself in the mirror. I didn’t like what I saw. The day I woke up fatAs I looked at my body from head to toe I thought, “Holey shit, how did I get so fat???” I had love handles and a “dunlap” (my belly dun lap over my belt). My butt was wide and my clothes were tight. It seemed like I just added 10 extra pounds over night ( on top of the extra 10 pounds I’d been carrying because,” I can always cut those 10 pounds.”

In reality, the process was a slow gradual accumulation of unwanted weight produced by too few days of working out coupled with progressively poor eating choices. In my mind I was still being active and eating healthy but the harsh truth was that the bad habits were winning the battle with my good habits and I had just stopped keeping score.

At 64 years old I had a decision to make at 64 years old. Concede to old age and poor habits or re-design my lifestyle so that I could lead a fully active life for the next 10-30 years. Because I knew that a reclamation project like the one before me wouldn’t be easy and would need a lot of hard work and discipline, I wasn’t eager to take on the challenge.

I know there are no magic pills or potions, even if there is a multibillion dollar industry constantly selling such things to millions of desperate people.  I confess that I’ve bought my share of “wonder supplements and gadgets” that promise instant and easy results but delivered nothing. Like so many others I wanted to believe that there is an “Easy Way”.

As I stood in front of the mirror, I was confronting the truth, the truth that I’ll share with you now. However, cover your eyes and ears if you aren’t prepared to hear it. Spoiler Alert!!! Just like there is no Easter Bunny, Tooth Fairy and Santa Clause… there is no easy way to lose weight and get fit! The truth is that the solution isn’t easy but it is very simple. So if you want the SILVER BULLET to looking and feeling younger and healthier here it is: eat right, exercise regularly, get enough sleep, manage stress and drink plenty of water.

DUH!!! Unfortunately you can’t buy the silver bullet… you have to DO IT and BECOME IT. It can’t be like a coat you put on when you want to stay warm. Because ultimately you’ll forget to bring your coat and you’ll get used to life without it. No, the real answer is to chart a lifestyle that produces the life you want. My assignment, should I choose to accept it is to live life on purpose, instead of by chance. I know what I need to do. I need a complete health and fitness transformation. I’m just not sure that I’m up to the challenge.

What do you do when you face a daunting task you know you must do but aren’t sure you can do it?

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10 Rules to Eat Safely for Life (and What to Remove from Your Kitchen)

If  you want to eat safely then you will enjoy this post written by Mark Hyman, MD Posted in The Body. I include it here because Dr. Hyman is an expert in functional medicine and provides strategies everyone can use in their everyday life.

Every day you have to navigate a toxic nutritional landscape. You have to hunt and gather in a food desert. You have to survive the American supermarket and dodge the dangers of industrial food. The good news is that if you follow ten simple rules you can eat safely for life.

Think of them as shortcuts or tricks to use when shopping or eating. If you just do these things and nothing else, you will automatically be eating real, fresh food that will prevent, treat and even reverse most of the chronic diseases that drain our energy, stress our families and deplete our economy. You don’t even have to understand anything about nutrition.

1. Ideally, have only food without labels in your kitchen or foods that don’t come in a box, a package, or a can. There are labeled foods that are great, like sardines, artichoke hearts, or roasted red peppers, but you have to be very smart in reading the labels. There are two things to look for: the ingredient list and the nutrition facts.

Where is the primary ingredient on the list? If the real food is at the end of the list and the sugar or salt is at the beginning, beware. The most abundant ingredient is listed first and the others are listed in descending order by weight. Be conscious, too, of ingredients that may not be on the list; some ingredients may be exempt from labels. This is often true if the food is in a very small package, if it has been prepared in the store, or if it has been made by a small manufacturer. Beware of these foods.

2. If a food has a label, it should have fewer than five ingredients. If it has more than five ingredients, throw it out. Also beware of food with health claims on the label. They are usually bad for you – think ”sports beverages.” I recently saw a bag of deep-fried potato chips with the health claims “gluten-free, organic, no artificial ingredients, no sugar” and with fewer than 5 ingredients listed. Sounds great, right? But, remember, cola is 100 percent fat-free and that doesn’t make it a health food.

3. If sugar (by any name, including organic cane juice, honey, agave, maple syrup, cane syrup, or molasses) is on the label, throw it out. There may be up to 33 teaspoons of sugar in the average bottle of ketchup. Same goes for white rice and white flour, which act just like sugar in the body. If you have “diabesity” – the spectrum of metabolic imbalances starting with just a little belly fat, leading all the way to diabetes — you can’t easily handle any flour, even whole-grain. Throw it out.

4. Throw out any food with high-fructose corn syrup on the label. It is a super sweet liquid sugar that takes no energy for the body to process. Some high-fructose corn syrup also contains mercury as a by-product of the manufacturing process. Many liquid calories, such as sodas, juices, and “sports” drinks, contain this metabolic poison. It always signals low-quality or processed food.

5. Throw out any food with the word hydrogenated on the label. This is an indicator of trans fats, vegetable oils converted through a chemical process into margarine or shortening. They are good for keeping cookies on the shelf for long periods of time without going stale, but these fats have been proven to cause heart disease, diabetes, and cancer. New York City and most European counties have banned trans fats, and you should, too.

6. Throw out any highly refined cooking oils, such as corn, soy, etc. Also avoid toxic fats and fried foods.

7. Throw out any food with ingredients you can’t recognize, pronounce, or that are in Latin.

8. Throw out any foods with preservatives, additives, coloring or dyes, “natural flavorings,” or flavor enhancers such as MSG (monosodium glutamate).

9. Throw out food with artificial sweeteners of all kinds (aspartame, Splenda, sucralose, and sugar alcohols — any word that ends with “ol” like xylitol or sorbitol). They make you hungrier, slow your metabolism, give you bad gas, and make you store belly fat.

10. If it came from the earth or a farmer’s field, not a food chemist’s lab, it’s safe to eat. As Michael Pollan says, if it was grown on a plant, not made in a plant, then you can keep it in your kitchen. If it is something your great grandmother wouldn’t recognize as food, throw it out (like a “lunchable” or “go-gurt”). Stay away from “food-like substances.”

That’s it – just ten simple goof proof rules for staying healthy for life. It is a simple recipe for staying out of trouble and automatically leads you to a real, whole foods diet. And the side effect will be weight loss, energy, reduction in the need for medication, and saving our nation from the tsunami of chronic disease and Pharmageddon!

When you make these simple choices you will not only improve your health, and your family’s health, but you will create a “wellness spring” that will shift the demand in the marketplace. You will not only take back your health, but also help America take back its health. You vote three times a day with your fork and it impacts our health, how we grow food, energy consumption, climate change and environmental degradation. You have more power than you think.

Use it!

My personal hope is that together we can create a national conversation about a real, practical solution for the prevention, treatment, and reversal of our obesity, diabetes, and chronic disease epidemic.

To learn more and to get a free sneak preview of The Blood Sugar Solution go to
Based on Dr. Hyman’s I’d like to hear from you about…

  • What are your rules for eating heathy for life?
  • What resources do you need to follow your rules?
  • How have you transformed your health with food?
  • Please leave your thoughts by adding a comment below.

About the Author

Mark Hyman, MD

Mark Hyman, MD, has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking, whole-systems approach known as functional medicine. A family physician and five times #1 New York Times best-selling author, he is an internationally recognized leader, speaker, educator and advocate in his field. Mark is founder and medical director of the UltraWellness Center, chairman of the board of the Institute for Functional Medicine, and was awarded its 2009 Linus Pauling Award for Leadership in Functional Medicine.  He is a board member of the Center for Mind-Body Medicine, advisor to Dr. Mehmet Oz’s HealthCorps and the Dr. Oz Show.  He is a medical editor of the Huffington Post. He co-created The Daniel Plan with Rick Warren, Dr. Oz and Dr. Amen, a faith based initiative that helped a church lose 250,000 pounds.  Please join him in helping us all take back our health at, follow him on twitter @markhymanmd, and on Facebook at 

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The Hunter-Gatherer Diet is it for You?

Is the hunter-gatherer diet right for you? Dr. Terry Wahls presents some compelling evidence about how the hunter-gatherer diet can help you to take command of your health. Please watch and tell me what you think.
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Is Chinese Medicine the Answer for Your Weight Loss Goals?

Chinese medicineChinese Medicine has been around for centuries and has helped people of all ages improve their health and lose weight. I regularly follow the information posted of the Whole Heallth Chicago web site. Dr. Edleberg and his staff always have information that is practical and doesn’t have a lot of hype. That’s why I think the excerpt below is worth a look.

If you’re looking for a fresh take on dropping the extra pounds, Dr. Larry Stoler at WholeHealth Chicago conducts a weight loss, stress management, and general wellness program called The Dragon’s Way that’s based on the healing principles of traditional Chinese medicine (TCM). If you’ve experienced TCM, you know its core principles are  very holistic–addressing body, mind, emotions, and spirit, each of which have an impact on the others and on our overall sense of well-being.

In Chinese medicine, being unwell in any way–including being overweight–involves imbalances, stagnations, and depletions of qi, your body’s subtle energetic life force. Whether you’re performing qigong or t’ai chi exercises, undergoing acupuncture or Reiki, you’re increasing the flow of qi. A strong and balanced qi allows your body to self-heal and your weight to adjust to a healthy level.

The Dragon’s Way Program
The Dragon’s Way Program addresses the deeper internal and energetic causes for excess weight.  It’s offered in six weekly, hour-long classes. Unlike most weight-loss programs, the Dragon’s Way is not a diet and is not based on food restriction or excessive exercise.  Rather, it focuses on improving your body’s function from the inside out.  You are free to eat whatever you want.

In TCM, high-quality qigong practice is one of the tried and true ways to increase qi and activate internal healing.  The Dragon’s Way Program is based on qigong. In this class, Dr. Stoler will teach you Wu Ming Qigong, an ancient and unique self-healing energy system developed by Master Nan Lu that has its origin in Taoist masters Lao Tzu and Chuang Tzu.

It’s important to note that this from of qigong is easy to learn and produces rapid healing results. You’ll be encouraged to do the Wu Ming Qigong exercises at least once a day, though many of our participants practice more often to get maximum benefit from the program.

The Dragon’s Way program also helps you identify and reduce sources of stress in your life.  Regular readers know that I view stress as one of the major contributors to health problems.

If you’d like to learn more about the traditional Chinese medicine program check out the introductory session to learn more about The Dragon’s Way on Tuesday, May 8, at noon and 6 pm.

The six-week program begins on Tuesday, May 22, and runs through Tuesday, June 26, with classes at noon and 6 pm at our Lincoln Avenue center.

To register, please call their office at 773-296-6700. Please note that I am not an affiliate and do not get compensated if you sign up. If you do sign up I would appreciate it if you tell them Phil sent you. Also let me know how you enjoyed the program.

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Preparation for Muscle Building Routines

If you’re thinking about starting a training program that includes muscle building routines there are three things you must consider. Most people start training to muscle building routinesbuild muscle and improve their fitness. So keep in mind that one of the essentials in increasing your muscle mass is to perform a number of muscle building routines in a regular basis. Such routines usually involve different types of exercises, which will attack different muscle groups. By putting pressure onto these muscle groups, you will be prompting your body to build stronger muscles. This means you will be putting your body under additional physical stress and you must prepare yourself to handle it effectively. Before you start to build muscles, it is important that you are adequately prepared to following your muscle building workout program.

First and foremost, you should have yourself checked by a medical doctor and tell him about your plans. By doing that, he would be able to tell you whether you are fit enough to do strenuous routines to build more muscles. On top of that, he may also provide you tips on how to properly get started with the workout program, so that you would be able to prevent certain types of injuries. It is very important that you get consulted by a doctor prior to performing workout routines, especially if you have not been getting enough exercise for quite a period of time.

Secondly, you should also come up with a diet program designed for muscle building. Without proper nutrition, no matter how much your workout, you won’t be able to achieve your goals of building muscles. Your body will need to have adequate amounts of protein, carbohydrates, calories, vitamins, and minerals to build the muscles that you want because:

  • Protein will facilitate muscle building and repair
  • Carbohydrates and calories are needed to supply you with the energy that you need to perform the routines
  • Vitamins and minerals to ensure that you will have good bodily functions.

On top of that, these nutrients would also ensure that you would not be too stressed out after performing the routines.

The third thing to keep in mind is that since the routines may be a bit strenuous, you may need to supply your body with extra amounts of these nutrients. These will be needed to sustain the extra physical activities you’ll be performing. To avoid any nutritional deficits you may want to include the use of a muscle building supplements. There are a lot of supplements available in the market today. Therefore, you need to make sure that you choose the one that would suit you best.

These three important things that you need to do before you incorporate muscle building routines in your fitness program. Make sure to follow them, so that you will be preparing yourself properly to do the strenuous workout needed to build more muscle mass.

For additional tips on building muscle and improving your fitness level at any age go to:

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Eat Muscle Building Foods to Shape Up Your Body

Eating muscle building foods is often the missing piece of the puzzle for shaping up your body. Muscle building is not all about the right types of exercise routines to perform. Although performing muscle building workouts is imperative in order to achieve your goals of shaping up your body, eating muscle building foods is just as importamuscle building foodsnt, since your body would not be able to provide you the muscles that you want, without being provided its building blocks. Therefore, it is best that you come up with your muscle building diet soon, so that you will be able to ensure that you are able to provide your body the necessary nutrients to deliver the results you want. To do that, you need to become more familiar with the foods that you should include in the diet first, so that you will be able to follow a diet program, which will really help you out.

Since you will be building muscles, you want to make sure that you include foods that have high protein content. One of which is red meat, which is not just filled with quality protein, but it is also a good source of essential vitamins to sustain your body through the rigorous activities you will subject it to. On top of that, it is also filled with the mineral iron, which will help in fighting off fatigue. Although red meat is usually associated with fats, you don’t need to worry about it, since you can easily burn them with the exercise routines that you do.

If you want a protein source that contains lesser amounts of fats, then you should go with fish. Salmon does not only contain quality protein, but it also has Omega3 fatty acids. Incorporate fish into your diet at least 2 or 3 times per week.

Eating eggs each day would definitely help you build more muscles. The rare protein in them called albumin, which makes up the egg white is very effective in repairing and building more muscles. Keep in mind though that the egg yolk is filled with calories and cholesterol; thus, if you want to control that, you can always eat only the boiled egg whites.

Aside from protein, your body also needs complex carbohydrates in order to have extra surge of energy to perform the exercise routines to build muscles. One of the sources you can include in your diet for that is oatmeal. Not only does oatmeal contain good amounts of complex carbohydrates, but it is also filled with dietary fiber, which is essential for your health.

Keep in mind that your body would also require adequate amounts of vitamins and minerals to build more muscles. Therefore, make sure to include fruits and vegetables into your diet, so that you will be able to attain your goal soon.

Take note of these muscle building foods that you need to include in your diet. Start purchasing them from the grocery, so that they would be the main food items that you can see in your refrigerator.

For more tips on building muscle and staying fit no matter how old you are go

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