Monthly Archives: February 2014
By, Justin Purcell Obesity is an epidemic and our health as a nation has seen an abrupt curve throughout the last 10 years that facilitate towards the scenario of being the sickest nation in history. Although simplicity, ease, and effortless have taken over our everyday lives with electronics, apps, and social media very simple alterations can make us healthier as we continue to advance. Our brains are advancing while our bodies are retreating. 12 years ago a client of mine was overweight, had high blood pressure, hyper-tension, diabetes, and was trapped in a routine that would most certainly lead to a very dark place. At 63 years old, 5’6, and 240lbs she would have been considered morbidly obese among today’s standards. Besides her 40 hour work week she didn’t feel she had the time or the knowledge to work out, and she also carried all the known stereotypes about training like being muscle bound and being an aggressive meathead. After a little reassuring I was able to put her on a very basic diet which reduced her caloric intake, and lessened the amount of cheap, and simple carbs she was in taking. We increased lean proteins, supplemented one meal with a lean protein bar, and introduced glutamine for recovery. The protein bar served a dual purpose in setting up a reward system after training, and to reduce the daily calorie intake. Then we took a look at her daily schedule, and incorporated some basic time management. Each day she would spend 4 hours watching television, 1 hour before work, and 3 hours after work to relax. By lifting weights at a high rep and intensity level for less than an hour immediately after work she found out she was able to relax better, sleep more soundly, and have increased energy at work. Being more productive at work enabled her to finish her work early and get home even earlier than she had before. In 5 months she lost 80lbs, her blood pressure normalized, and the hyper-tension and diabetes disappeared completely. Her doctors took her off all of her prescription medication, and were astounded how she was able to reclaim her life without being medicated for symptoms. She solved the underlying issue, and never had to mask symptoms again. Fast forward to our present day and she’s an extremely active 75 year old who trains 6 days per week, and has signed up for a WABDL power-lifting meet in March to break the deadlift record for the state of Nevada. The human body is amazing, and even after years of abuse you can reverse the effects of a normal everyday lifestyle. Age and condition can always be over-come and you can always change if you truly want to. Accepting an element of sports nutrition into your life can transform you. My client dedicates less than an hour per day to exercise while keeping tabs on her diet. This minute change will work wonders in extending your life and counter-acting any type of lifestyle, even a sedentary one.
By, Brett Bauer This is a simple recipe for banana bread lovers who want to keep it Paleo friendly! INGREDIENTS 4 bananas 4 eggs 1/2 cup almond butter 4 tablespoons melted grass fed butter 1/2 cup coconut flour 1 tablespoon cinnamon 1 teaspoon baking soda 1 teaspoon baking powder 1 teaspoon vanilla 1 pinch of sea salt DIRECTIONS 1. Preheat the oven to 350 degrees. 2. Combine bananas, eggs, nut butter and grass fed butter in a blender or mixing bowl and mix well. 3. Add coconut flour, cinnamon, baking soda, baking powder, vanilla, sea salt and mix well. 4. Grease a 9x5 pan and pour in batter and spread evenly. 5. Bake for 55-60 minutes or until a toothpick comes out clean. 6. Remove and flip onto a cooling rack. NUTRITIONAL FACTS Per Slice (makes 8 slices): Calories - 157 Fat- 13 grams Carbs - 8 grams Protein - 6 grams
By, Mallory Haldeman "Abs" , we all want them but how do we get them? This is the question I most often receive. Critics will say some of my pics are photo shopped , or that abs are "merely genetic." FALSE. The shape of our mid section and it's muscles may come from your momma but it's conditioning is completely up to us! When I first began training , I , like everyone else , wanted an awesome stomach. So, I trained abs daily and in every way I could think of. The results however , we're not a tight and shredded waist . I was building muscle but losing my small waist and flat tummy. I didn't understand how much I used my core just doing my regular training . Unless you're sitting and completely isolating a muscle you're using core muscle . Adding too much weight to ab exercises will also cause us ladies to gain a thicker waist. Now, I train a bit different . Weight belt is a staple to all weight training , cardio is always accompanied by my Ab-fx and neoprene wrap and "ab day" is reserved for high rep minimal weight , no weighted obliques, and only one day a week. The results speak for themselves . Here are a few of my favorites to make a work out from : V-ups holding a 5 or 10lb plate Army plank crawl V-ups passing the bosu ball Try doing 15-25 reps of each one without a break and go through it 3-4 times ;) . You may already be familiar with these , but if not, check back next week and I'll be posting. Short video showing each one as well as my choices for weight belt and waist wraps. ENJOY XXOO: Mallory