Ahwatukee StrengthLab Personal Training 480-612-7726

The majority of so called “Personal Trainers” couldn’t tell you the difference between an artery or a vein, let alone define the action of a hormone or an enzyme. They take their client’s money and ask them to perform physical activities that they aren’t willing to do themselves. Moreover, the majoriy of personal trainers live lifestyles that run parallel, or even perpendicular, to health and fitness teachings and they understand very little, to no human physiology… it’s the very definition of fraud.

Nature’s Path Organic “Heritage Heirloom Whole Grain Cereal” is a good example of breakfast done right!

Add some fresh fruit!  Available in various locations including Trader Joe’s.

5 grams of fiber per serving, low sodium, Grains: spelt, quinoa, kamut, oats, wheat, barley & millet, as well as USDA Organic!

Yes, it even tastes good!

INGREDIENTS:  Organic Kamut Brand Wheat Flour, Organic Wheat Bran, Organic Evaporated Cane Juice, Organic Whole Oat Flour, Organic Whole Spelt Flour, Organic Wheat Meal, Organic Barley Flour, Organic Millet, Organic Barley Malt Extract, Organic Quinoa, Organic Honey, a trace of Sea Salt.

Regardless of activity level, our day to day movements are not enough to maintain muscle strength and/or the natural balance found between opposing muscle groups; the eventual muscle tissue imbalance will lead to acute discomfort, chronic pain and debilitating injuries. Applying intelligent resistance training to correct or maintain the strength and balance of the musculoskeletal system should be systematic, thoughtful and consistent. Moreover, endurance athletes of all genres are especially not exempt from this caveat.

The consumption of carbohydrates is thought responsible for many of our health problems today… but it’s the wrong carbohydrates that are part of the health problem, while it’s the right carbohydrates that are part of the solution. A dietary pattern that’s high in unrefined carbohydrates such as whole grains, whole vegetables and whole fruits, as well as low-fat dairy products are associated with lower disease risk factors and mortality rates, while refined, overly processed, nutritionless carbohydrates festooned with chemicals, artificial ingredients and preservatives are directly linked to chronic disease, obesity and premature death.

Inevitably death and decay will claim us all… yet to fully live is to imagine at times that we’ll live forever, that the one’s we love will live forever and the things we’ve built will last forever; all the while knowing full well it isn’t true.

Nutrition: Science and Applications by Smolin

http://www.amazon.com/Nutrition-Science-Applications-Lori-Smolin/dp/0471420859/ref=pd_rhf_shvl_1_1

Participating in regular on-going physical activity exerts a positive influence upon body composition, hypertension (high blood pressure), hyperinsulinemia (high insulin levels) as well as high cholesterol, high glucose, high triglycerides and high homocysteine levels (a particular amino acid in blood plasma). Furthermore, regular exercise reduces and/or completely cures type II diabetes, manages unhealthy stress levels and enhances personal well-being and/or self-esteem. No other medicine is as capable or natural as this…

Start slowly and progress gradually… this is one of the most overlooked and misunderstood principles of physical fitness training and the majority of fitness experts, fitness enthusiasts, highly motivated and talented amatuer athletes, as well as professional caliber athletes, frequently overestimate their personal physiological capacity to recover from training programs they engage in. From frequency, duration and intensity of physical stimulus, to the length of time required before repeat engagement, this is a primary key to getting health, fitness and performance right or simply failing to reach set goals. To misunderstand “start slowly and progress gradually” at any fitness level, is to flirt with injury, burnout or complete cessation of physical activity within a short and/or long period of time; the speed in which failure is experienced by the end user is simply dictated upon the gravity of mistakes being made.

I believe traditional marathon tapering to be flat out wrong! 2 to 3 weeks of tapering down from your longest training run simply leads to physical and mental detraining before your primary distance event. From a physiologic perspective the trained human body needs anywhere from 4 to 7 days to recover fully from any training (e.g., glucose storage replenishment, alleviation and recovery of soft tissue damage, even minor injuries) that’s it! Therefore, longest runs can be executed up to 7-10 days prior to a distance event, if optimal training has been experienced leading up to it.

Consistent and on-going research shows that exercising while pregnant is not only safe but beneficial to the mother’s health before, during and immediately after delivery of an infant. Postpartum (after pregnancy) recovery is enhanced and frequently improved as well with a higher level of fitness going into the experience. Moreover, extreme levels of physical activity throughout pregnancy and literally within just a few days of delivery are heavily documented in research with no adverse effects on mother or fetus. Although it’s recommended that pregnant women avoid supine (lying on back) exercise after the first trimester (it can interrupt fetus blood flow), contact sports or high injury activity (for obvious reasons), high-altitude exertion (due to oxygen partial pressure), hot tub immersion (due to excessive heat) and scuba diving (due to pressure exerted under water) exerise is highly recommended at levels maintained before entering pregnancy.

Minimal or light weight running shoewear is currently popular but certainly not new. Decades ago, running shoes were minimal in nature because that’s all there was available. As the running shoe companies developed, so did the complexity of the running shoe. Interestingly, injuries stayed the same though – regardless of the type of shoe worn. Bottom line: minimal shoewear will cause just as many running ailments and injuries (over a period of time) as the high tech shoes that came before them. Why? Because running is repetitive in nature (often leading to overuse ailments and imbalances in opposing muscle groups). In addition, serious runners (and new runners alike) tend to run too frequently and over do the duration as well. Remember, less is more when it comes to running for a lifetime.

Group training may be less expensive in some settings… but it’s certainly inferior as well. Optimal physical training benefits result from exercise training programs that are geared to each individual’s particular needs, capabilities, level of motivation (overall and same day) and ability to recover; group training is inherently unable to accomplish this. Reason? Participants vary widely in their ability to adapt to differing stimulus (e.g., intensity, duration, frequency and type of exercise) that they’re exposed to and this is critical to future adherence and longterm success. Furthermore, group training not only has a lower adherence level (high quit rate), but also has a higher injury level due to poor oversight and at the “moment of mistake” instruction.

Important to Note: Many professionals within the field of fitness who offer this type of instruction, are aware of the inferior style it presents, but are willing to compromise instruction in order to earn more money per minute training.

Positive stress is physical and/or mental stress that we willingly choose to engage in; not only do we willingly choose to engage in it, we volitionally choose to stop engaging in it as well at our discretion. On the flip side, negative stress is physical and/or mental stress that we generally do not choose to engage in or perceive (correctly or incorrectly) it being externally imposed upon us against our will. Positive stress can challenge and strengthen us, while negative stress creates a feeling of powerlessness or helplessness that’s simply destructive to our longterm health.

Important to note: positive stress becomes negative stress (and quickly) if the postive stress is applied too frequently or too much positive stress is applied at one time without adequate recovery.

Jack LaLanne, the fitness celebrity who inspired television viewers to slim down, to eat more healthfully and to weight train regularly, long before diet and exercise was cool, or even thought to be especially intelligent for longevity, finally died Sunday of pneumonia; he was 96 years old. He stated several years ago that he couldn’t die, because it would wreck his image. I thought then, that he had a helluva challenge before him to avoid that image problem.

Important to Note: This is what dying of “old age” looks like… not by degenerative diseases such as Heart Disease, Stroke, Cancer or Diabetes.

Everyday is one more opportunity to keep the promise I made to myself nearly 25 years ago… to challenge myself physically everyday (specifically, don’t waste time, no unspent youth) and to continue to push for wisdom and intelligence beyond the everyday average. On the verge of turning 40 now, I actually look forward to it, this aging process. The challenge of pushing myself physically continues to get steeper and although my body isn’t what it was capable of when I was 25 I don’t really care, because my mind is certainly stronger and willing to assume a more responsible role in this fight now. 

To know me well, is to know that I’m even more then I present myself to be… even when no one is looking.

The nearly 6 nights of freezing temperatures recently didn’t help the garden much (lost a lot of the growing tomatoes) but the rest of the garden is doing just fine.

Vegetables (and fruits to a lesser degree) are a richer source of vitamins, minerals, essential fatty acids and fiber than any other category of food. Animal tissue (or meat from the muscles of animals) contain far fewer vitamins and minerals, less essential fatty acids, high levels of saturated fat and cholesterol and contain zero health enhancing fiber (soluble or insoluble).

Serious, dedicated athletes (from amateur level to professional) are at a higher risk for minor infections and acute illnesses due to the extreme physical activities related to their chosen sport. It’s well known, that moderate exercise reduces the risk of infection by increasing and strengthening one’s immune system, but heavy exertion, day-in and day-out, paradoxically pushes the majority of athletes’ immune systems past the point of optimization and into a slight depression, allowing short-term illness to take hold and thrive.

Country Choice Organic Oatmeal “On the Run” Oatmeal Raisin Bars.

Now available at Costco!

Portable and convenient for a quick and healthy snack.

Ingredients
Organic Whole Grain Rolled Oats, Organic Raisins, Organic Brown Rice Syrup, Organic Whole Grain Oat Flour, Organic Cane Syrup, Vegetable Glycerine, Organic Oat Syrup Solids, Organic Brown Rice Flour, Organic Milled Flax, Organic Sunflower Oil, Organic Vanilla Extract, Baking Soda, Sea Salt, Calcium Carbonate, Carrageenan, Soy Lecithin, Organic Cinnamon, Natural Flavors, Citric Acid, Organic Malted Barley Extract.

This is a relatively recent text book: Exercise Physiology “Energy, Nutrition and Human Performance”.

It’s time to revisit the past while getting current again; this 1,150 page textbook will go from crisp and clean to well-read, underscored and highlighted by the day.

http://www.amazon.com/Exercise-Physiology-Energy-Nutrition-Performance/dp/0781749905/ref=sr_1_3?s=books&ie=UTF8&qid=1294458846&sr=1-3

Vaccinations do not cause autism.  The research proving vaccinations cause autism has always been extremely weak and now it’s even more so…

LONDON — The first study to link a childhood vaccine to autism was based on doctored information about the children involved, according to a new report on the widely discredited research.

The conclusions of the 1998 paper by Andrew Wakefield and colleagues were renounced by 10 of its 13 authors and later retracted by the medical journal Lancet, where it was published. Still, the suggestion the MMR shot was connected to autism spooked parents worldwide and immunization rates for measles, mumps and rubella have never fully recovered.

A new examination found, by comparing the reported diagnoses in the paper to hospital records, that Wakefield and colleagues altered facts about patients in their study.

The analysis, by British journalist Brian Deer, found that despite the claim in Wakefield’s paper that the 12 children studied were normal until they had the MMR shot, five had previously documented developmental problems. Deer also found that all the cases were somehow misrepresented when he compared data from medical records and the children’s parents.

The man behind the fraud:

Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning they’re required for human life, they cannot be produced internally, they must be consumed. It’s estimated that over 60% of us get too many Omega 6 fatty acids (readily available in our diets) and over 95% of us get too little of the Omega 3 fatty acids (infrequently found in our diets). Too much of  one and too little of the other inevitably leads to sub-optimal functioning of the human body (physical as well as mental), soon followed by cell degeneration, followed by minor, then major disease, to death… long before the aging process is complete. 

Recommended Products:

If your diet is average use the following product: 

1.  Carlson Fish Oil Liquid Omega-3 (Lemon or Orange Flavored)

http://www.amazon.com/Carlson-Finest-Liquid-Omega-3-Bottle/dp/B001LF39RO

If your diet is above average and low fat (meaning mostly vegetables, fruits and grains) use one of the following products:

1. Udo’s Blended Oils (with DHA)

http://www.amazon.com/Udos-Choice-Blend-250mL-Brand/dp/B00154O6QE/ref=sr_1_8?ie=UTF8&s=hpc&qid=1294159528&sr=1-8

2. Organic Hemp Oil (least expensive option and great for long-term use)

http://www.amazon.com/Organic-Hemp-Oil-16-fl-oz/dp/B0009L030W/ref=sr_1_1?s=hpc&ie=UTF8&qid=1294159577&sr=1-1

3. Organic Flax Oil (not good for long-term ingestion due to the ratio of Omega 6 to Omega 3 fatty acid content, use for no more than 6 months)  

http://www.amazon.com/Vitamin-Shoppe-Certified-Organic-liquid/dp/B00012NCHK/ref=sr_1_2?s=hpc&ie=UTF8&qid=1294159618&sr=1-2

Over two-thirds of the deaths in the United States directly involve malnutrition (and this could be as high as 95% according to some studies). In other words, there are approximately 45 essential nutrients that our bodies cannot make internally (they must be consumed) and the majority of the population is lacking in at least 20-23 of these essential nutrients on a daily basis, leading directly to degeneration (sub-optimal health), disease and then finally premature death.

Required for Life: Two Essential Fats (Omega 3 and Omega 6), 20-21 Minerals and 13 Vitamins (otherwise known as micro-nutrients), Carbohydrates and Proteins (8-11 amino acids dependent on age), Oxygen and Sunlight. This does not include (but should) all the antioxidants and phyto-nutrients that we are only beginning to find and understand through the study of nutrition. Fiber, in both the soluble and insoluble forms, that perform absorption of toxins and daily sweeping of the intestines, are vital to longterm health as well.

We have very little control over our personal physiology and biochemistry after we have consumed or ingested something, after we have breathed or inhaled something and/or after we have come in contact with or exposed oursleves to something physically. In fact, our good health starts and ends with these three decisions… choose wisely.

I’ve found repeatedly, that the majority of people, spend the majority of their time each day doing things that don’t exactly bring them very much enjoyment. That’s what I would consider to be a great sacrifice, with very little reward. With great sacrifices, should come great rewards… are you getting great rewards for your time?

Our medical establishment within the United States is typically very good in a crisis situation or emergency, but horribly inadequate when it comes to longterm human health. In fact, nearly 20% of all adult illnesses in the United States are caused by the very medical treatment we seek – this is known as iatrogenic illness. On the other hand, your human body is perfectly suited to self-healing when given the proper tools – lacerations heal, broken bones mend and the seasonal flu soon fades. So, why seek outside, what you can find from within? If you know the tools required for good health, then you certainly know the healer already.

I’ve experienced greater enjoyment and deeper meaning through self-discovery – the way nature intended us by design – than blindly following society’s values and expectations of me.

An organic vegetarian diet is a much richer source of vitamins, minerals, micro-nutrients, antioxidants, essential fatty acids and fiber than a meat based, non-vegetarian diet.  So, at the very least, you might want to pretend to be a vegetarian when you’re not busy consuming animal products.

The killer western diet contains too many saturated fats, as well as, too many altered fatty acids (e.g. hydrogenated oils and trans fats). In addition, the western diet contains too many low quality calories, too much protein and too little of the essential fatty acids (specifically Omega 3). Because there’s too little consumption of vegetables (and secondly fruits) essential minerals and vitamins, antioxidants and natural fiber are dangerously lacking as well. When essential nutrients go missing in our diet for an extended period of time degenerative disease soon manifests.

If you listen to it, if you work with it, if you apply yourself and you persist in it… your weakness will grow to be your strength.

Raw, unfiltered, uncooked honey is full of antioxidants and micro-nutrients… so much so, that nutrition research doesn’t fully understand all of the components and properties contained within it. If you crave sugar… you may want to take a look at “Raw Honey” as a great nutritional resource. 

Where to Find: Trader Joe’s offers an uncooked, unfiltered and simply delicious “Creamed Honey” product (pictured below) as well as a Raw Organic Honey product.

Important to Note: most honey products are highly processed; cooked, cleaned, filtered and nearly destroyed in processing – these should be avoided.

My on-going physical discipline has not been an accident… and there’s nothing superficial about it. In fact, my physical movement over the previous 25 years has been primarily motivated by memories. Memories of mistakes that I’ve made, weakness that I’ve displayed and a few specific relationships that I’ve mishandled. I can’t make all things right in the past, I obviously don’t have that kind of power, but I certainly don’t have to make the same mistakes again.

What you do and how you behave is the most powerful method of communication available.

Peace of mind and acceptance of the present are powerful characteristics to possess.

Although fried food is extremely prevalent in our western culture… it shouldn’t be mistaken as a viable option for human nutrition. In fact, there’s nothing remotely life giving about it; yet, that’s what your daily food selection and ingestion should provide. From cell destruction, to systemic blood vessel damage, to a compromised immune system, to eventual cancers, strokes and heart disease, this genre of edible “food like substances” should have no place in your diet.

I happened to be the fortunate recepient of this fun gift idea “Create Your Own Custom Energy Bar”.

Want a discount on the bars? Follow this link:  

http://buzzwat.ch/stren

From the flavor profiles of your energy bar (via nuts, fruit, chocolate chips, honey and even maple syrup) to the amount of protein, fiber and antioxidants you prefer… you’re simply in charge of this creation. 

Importantly, the nutritional facts, as well as the ingredients list of the bar you’re creating, is prominently displayed, on the same page, as you make your custom selections. 

Remember: you should always know what you’re eating. No one cares more about your health than you do. Don’t know the ingredients? Don’t know the nutritional facts? Then you probably shouldn’t be eating it…

http://www.elementbars.com/Build-a-Bar-Service.aspx#

Emotional intelligence is very important to our overall contentment in life, but what exactly constitutes emotional intelligence? Is it our ability to perceive an emotion accurately and then being able to clearly explain it to others? Is it the ability to recognize the significance of the perception that we’re experiencing and learning from it and then later applying what we’ve learned? Perhaps it’s simply understanding the way that we’re currently feeling, but controlling our behavior for the proper response; instead of letting our emotions get the best of us? Although emotional intelligence may be difficult to clearly define in short order here, a book may be more fitting, we certainly know it when we see it in others. Perhaps the best and shortest definition of emotional intelligence can be summed up succinctly in one word… wisdom; and although they may not be exactly the same by definition, by working on one of these two precious gems you’ll certainly find the other.

Hydrogenated (including partially hydrogenated) oils (a.k.a trans fats) have been used widely in the national food industry since the 1930’s. However, if these “franken-oils” were introduced today into our national food supply they would NEVER get past the front door of the FDA. They’re nutritionally corrupt, useless and more importantly, toxic to the human body. The food industry continues to use these oils because they’re cheap and they provide a long shelf-life for their various products, which simply maximizes their overall profitability. The oil industry responsible for this toxic ingredient is massive and very powerful; the lobbyists representing these powerful companies in Congress continue to vehemently resist change. 

Yet, change is coming… albeit very slowly. For example, New York City in 2006, became the first US city to pass legislation to ban the use of all hydrogenated cooking oils in food preparation; but this initial mandate doesn’t go far enough or reach wide enough to save lives.

Hydrogenated oils, animal and vegetable shortening, as well as all margarines contain Trans Fats and they should NOT be consumed at all! However, the majority of restaurants prepare and serve this ingredient in nearly all of their dishes. Therefore, this is one more reason to eat at home (where you can know your ingredients and method of preparation) or dine at restaurants that only serve whole food or natural ingredients.

Such as Joe’s Farmhouse and Grill located in Gilbert:

http://joesfarmgrill.com/

The largest study yet, of the popular herbal remedy echinacea, finds it does not nothing to prevent or fight the common cold.

This is the third edition of the same book that I read nearly ten years ago by Udo Erasmus.

http://www.amazon.com/Fats-That-Heal-Kill-Cholesterol/dp/0920470386/ref=sr_1_1?s=books&ie=UTF8&qid=1292904629&sr=1-1#_

The common wisdom surrounding running shoes is that they last around 500 miles or for approximately 6 months – whichever comes first.  This bit of shoe wisdom is a complete myth, entirely untrue and should be ignored. In fact, new shoes cause as many running injuries as older shoes do.  Therefore, simply use your personal discretion when deciding upon a new pair of running shoes and ignore the marketing dogma.    

If you have a sweet tooth and you’re looking for a nutritious treat… you might try the “Made In Nature Organic Black Mission Figs” that are sold currently at Costco (they’re also sold on Amazon as well).  The organic figs are naturally sun-dried, full of natural fiber and dense with micro-nutritents… all this without any *artificial preservatives. 

*Your dried fruit of choice should never contain sulfur or sulphites as their preservative – these compounds are widely known as allergens and cancer promoters. 

Over the years, Trader Joe’s has continued to improve their organic produce selection.  From organic sweet potatoes to kiwi fruit, from organic pears to green peppers… Trader Joe’s continues to make eating well, fast and easy.  In fact, their organic pre-washed and bagged mixed salads – of many variety – are convenient, simple and cost effective.  Moreover, you can top it off with Trader Joe’s “Lowfat Parmesan Ranch Dressing” (where lowfat really does mean lowfat with this dressing).

No desire to change a single thing guys.  Thank you, to those who make it possible to live this lifestyle with a continued sense of balance and the wisdom it provides naturally; it truly is a dream for me.

Training for weight-loss, stress-reduction, disease prevention, health and fitness? Then the 7-day training cycle is appropriate and works just fine for the majority of active, healthy adults.  On the other hand, performance improvements generally require more flexibility than a 7-day training schedule can provide.  In other words, the majority of breakthrough or “push your current limit” workouts, whether in resistance or endurance training, are better suited to your body’s schedule, not the 7-day calendar.  For example, planning your long running day or speed intervals at your local track, every sunday and wednesday respectively, typically leads to exhaustion and lack of compliance within a few short weeks.  Furthermore, a flexible resistance training program is applicable here as well; larger muscles require more time to recover adequately, especially when other muscles and soft tissues are damaged simultaneously or you’re consistently mixing it up with serious endurance training.

The best training method currently?  Don’t plan your breakthrough workouts or your heavy resistance training on a rigid training schedule.  Remain flexible and listen to your body, modify each important workout appropriately to your current and perceived physical conditions.

Doctors of all variety are educated in crisis intervention, symptom control and disease management.  That’s it – plain and simple. 

So, if you ‘re looking to a doctor (from an MD to a local Chiropractor) to learn how to swim effectively in this vast ocean of fitness information available today (e.g., on the television, on the internet, in printed word or by word of mouth) than you’re most likely going to end-up simply drowning in it.

The health and fitness industry is rampant with irresponsible marketing, greedy capitalists, as well as models, celebrities, novice personal trainers and doctors who pass themselves off as experts; nothing but half-truths and vast confusion for the many who are deeply interested in this very personal subject.  If you want and need clear, factual information, in simple and understandable terms, you need to pick your resources and advisors carefully.

The locally owned “Heart Attack Grill” Restaurant is a gross and moronic concept by any and all intellectual standards.  But, minus it’s blantant and open disrespect for longterm health of its customers, it differs very little from the majority of restaurants available anywhere in the United States today.

The author of this book – amongest several others – is Matt Fitzgerald… he’s increasingly becoming more influential as a coach and author.

I recommend his books for the advanced athlete; they’re insightful, well written and smart.

http://www.amazon.com/Brain-Training-Runners-Revolutionary-Endurance/dp/0451222326/ref=sr_1_1?ie=UTF8&s=books&qid=1291438065&sr=8-1