Mustang Accesories You DON'T Need!

Good afternoon everybody!

I'm ensconced here at Silver State Athletic Center, answering tons of questions about my Metabolism Makeover program.

(It's filling up fast, so if you have any questions send me an email at LDWold@Gmail.com and I'll fill you in on all the details. It is a nutrition program, and the perfect complement to any workout. We meet on Monday nights at 6 for twelve weeks. Losses of up to ten pounds of fat are common. To see a few success photos, check out http://www.highsierrabootcamps.blogspot.com/)

I had hoped to get in a quick workout this afternoon, but have over a hundred emails from clients and friends (and clients' friends!) and a stack of phone calls to return. A guy could start to feel popular!

What else is on my project list?

Well, I had a request to write an article about "Vampire Fighter Fitness." What an interesting topic!

Fat loss, strength, and athletic performance are my specialties, but I like the opportunity to put a fresh spin on things. Sarah, you're getting your "Vampire Fighter Fitness" routine!

Mother's Day is coming up, and I'd like to put together a Mommies Only special.

Moms, sound off!

Should your Mother's Day gift be semi-private personal training, morning bootcamps, Metabolism Makeover, or a combination?

I've written a special presentation called "Myths and Lies About Fat Loss." When I timed myself, it was 23 minutes long, perfect for a lunch break.

Is anyone interested in having me present a "Lunch and Learn" at their workplace?

Let me know how to get in touch with your human resources director.

(I've also written or can write articles on fat loss and health for employee newsletters. And I can meet even the toughest of deadlines without fail.)

The outline for my "Results Proven" stretch routine is about finished. Now I'm going to have an expert turn it into a shooting script and we can (hopefully!) film it in the next month.

But by far my pet project is the Metabolism Makeover program. This is exactly what we've needed to round out our services here at the gym.

Nutrition advice is always a part of personal training, but we usually focus just on changing a few behaviors. My training skills are advanced enough that a few simple diet changes combined with my programs yields phenomenal results.

Metabolism Makeover, however, is to nutrition what my programs are to personal training. It is powerful enough to get results by itself.

Anyone even remotely interested in losing fat and having a healthy lifestyle should get ahold of me right away. Again, my email is LDWold@Gmail.com, and my cell phone number is (509)945-3856.

Oh yes, the title of this post: "Mustang Accesories You DON'T Need!"

Look at this photo:

Do you know what this is?

It's a French Fry holder for your car.

Seriously.

A French Fry holder for your car.

If you're just thinking about how convenient one of these would be, enroll in the Metabolism Makeover program RIGHT NOW!

C'Mon, a French Fry holder for your car? Jeez....

Have a great day!

Want more, do more, BE more,

~Luke

PS - Check out Tina Martin below. She lost 4% Body Fat, 8 pounds, 9 1/2 total inches in 12 weeks. Go Tina!

Doesn't she look great?

Yes!

Breaking The Fat Loss Plateau

I would like to give you the opportunity to lose fat, build muscle, and have the vitality that all “wannabes” envy… and do it in a very short time.

The power is inside of you, and I’d like to show you how to get it out.

Do you realize that the average human life span only consists of about 28,000 days?

I don’t need to tell you that this is not a terribly long time.

But I will tell you that every day you go through your life without living it lean and sexy is a day you are cheating yourself out of your own existence.

It’s time for you to step up to the plate, and take control of your life right now…

If you’ve had a string of failures with weight loss… then right now you are LOSING the race.

Sign up for my Metabolism Makeover course.

In only twelve weeks you can have results you've never thought possible.

Look at the before and after photos at: http://www.highsierrabootcamps.blogspot.com/

Then send me an email at LDWold@Gmail.com and I'll give you all of the details.

Why not you? Why not NOW?

Want more, do more, BE more,

~Luke

Regarding the Deadlift

A lot of coaches refuse to let their athletes deadlift, saying it is "Too Dangerous."



I say if you are unable to teach someone to pick something up off of the floor, you are unqualified to be a coach.

Obesity

Here's something I stole from the Centers For Disease Control:

Medically, obesity is either directly responsible or a major contributor for a myriad of health issues. Here is a list:

- High blood pressure, hypertension
- High blood cholesterol, dyslipidemia
- Type 2 (non-insulin dependent) diabetes
- Insulin resistance, glucose intolerance
- Hyperinsulinemia
- Coronary heart disease
- Angina pectoris (chest pain)
- Congestive heart failure
- Stroke
- Gallstones
- Cholescystitis and cholelithiasis (other gall bladder issues)
- Gout
- Osteoarthritis
- Obstructive sleep apnea and respiratory problems
- Some types of cancer (such as endometrial, breast, prostate, and colon)
- Complications of pregnancy
- Poor female reproductive health
- Bladder control problems (such as stress incontinence)
- Uric acid nephrolithiasis (kidney stones)
- Psychological disorders (such as depression, eating disorders, distorted body image, and low self esteem).

Looking through this list, we feel it's important to point out a few things and bring more information to the table.

1) The leading cause of death in the United States is heart disease. 5 things on the obesity "medical contribution" list are directly related to heart disease.


2) The second leading cause of death in the United States is cancer. Obesity has been linked with several different types of cancer. From the National Cancer Institute, "Obesity appears to in-crease the risk of cancers of the breast, colon, prostate, endometrium (lining of the uterus), cervix, ovary, kidney, and gallbladder." 4 things on this list are directly related to cancer or complications of these organs.


3) The third leading cause of death in the Unites States is stroke. It's on the obesity medical contribution list.


4) The top three leading causes of death in the United States (heart disease, cancer, and stroke) claim 3 times more deaths per year than the total of the next 7 leading causes of death combined. Obesity directly correlates with the three leading causes of death.


5) Trends show that diabetes is quickly climbing the list of causes of death. 3 things on the list involve diabetes. 85% of diabetics are obese.

Sneaky Supermarkets

Here's something most people don't know:

Supermarkets put their highest priced items at eye-level.

It doesn't matter if the product is loaded with sugar, fat, and preservatives.

They are focused on their profit margins.

Good luck finding anything healthy at eye level.

[Fun Fact: Highest-Priced kids' cereals are placed at THEIR eye level]

The other day I was looking for canned pumpkin. (Ingredients: Pumpkin)

High, low, everywhere in between.

It used to be on the bottom shelf, so I had to squat deep.

Now it's high and almost out of the section.

This is another tactic of the food marketers: Switching things around.

Changing locations means us consumers might find some new unhealthy treat as we look for our old standbys.

One of the best tips anyone can use at the supermarket is to shop around the edges.

The perimeter of the store is where you'll find fruits, vegetables, lean meats, and eggs.

That's it for today!

Want more, do more, BE more,

~Luke

Breaking News?

Happy Saturday Everyone!

It's windy on the outskirts Carson City but very quiet here at the gym.

(Well, it WOULD be very quiet if I didn't have the stereo's volume turned up to 11...)

Most of our volleyball girls are in Reno playing at the Far Westerns tournament.

I tried to go watch the last of the PM wave yesterday, but couldn't find the site...

Yes, even with the MapQuest directions crushed tight in my sweaty hands, I managed to get lost. As usual.

To quote my Grandpa: "Luke's a fair hand with most anything, but the boy couldn't find a church steeple in a wheat field."

This is even funnier if you know our place was surrounded by wheat fields....

So I ended up missing seeing our girls play yesterday. Bummer.

Today I'm working on our bootcamp website, www.HighSierraBootcamps.com. (There's nothing there yet, but give me a few days.)

Once it is up and running, you'll find a Frequently Asked Questions section, a complete schedule for the rest of 2008, session times, and everything else you want to know.

Including....

A BRAND NEW 14 Day Fat Loss Course!

Yes, there is a fat loss course available on all of the Carson City Fitness Systems websites.

But this course will be completely different, written for the discerning bootcamper. (You should subscribe to both. I know I will.)

As soon as this is up and running, you, my preferred clients, will be the first to know.

Oh yes, one last thing: I get lots of questions about what exercises we do at High Sierra Bootcamps.

To answer this, we're going to figure out how to put up some videos on these blogs of Yours Truly doing a few of our metabolic circuits.

And if you'd like to see many of our warmup exercises, check out Carson City Fitness Systems' Exercise Index.

Watching me sweat will be great revege for lots of people I know....

That's all the news that's fit to print this fine Saturday.

For today, drink an extra two glasses of water and be sure to take your multivitamins.

Want more, do more, BE more,

~Luke

PS- Check out what ProGrade's VGF multivitamins did for Mrs. Tennessee International at: http://carsoncityfitnesssystems.blogspot.com/2008/04/multivitamins.html

PPS - You can find VGF (and lots of other cool stuff) at: https://lucaswold.getprograde.com/

PPSS- Have a great day!

MultiVitamins

Nevelyn Burns, Age 26, Mrs. Tennessee International






Since using VGF25, I have noticed that the results not only enhance my body, but also my mind.





My cravings for sweets and carbs have subsided, and I have more energy. I used to have problems with stress also, but since taking VGF25, I have been able to relax more and sleep better.





I used to go on junk food binges, and I even found myself purchasing some of the foods that I used to go overboard with, but when I attempted to eat them, I realized that I didn't have a taste for them.





I know that this product helps me to be healthier, and with the amazing results that I have seen, I am even more inspired to work even harder in the gym.





I recommend this product for anyone who is dissatisfied with the results of their multi-vitamin.





Women's bodies are different and should be treated differently. VGF25 does just that in a completely natural way.



Nevelyn Lost 2% Body Fat and 1 inch in her waist 4 weeks after incorporating VGF+25 into her fitness program

Fat Loss Secret

Are you ready to boost your metabolism, blast fat, and trim down your trouble spots?

It's simple.

It's not easy, but it IS simple.

Much simpler than most make it out to be.

Most of my clients just do the smart thing: They do whatever I tell them to do

And they see AWESOME results.

But sometimes I meet with someone who is so stuck in a rut they resist the changes that will make all the difference.

There is one simple change which will make an enormous difference in anyone's results, no matter how stubborn they may be.

Want to know it?

I'll tell you on one condition: You must promise to give it a shot.

Deal?

To really start seeing those awesome results, EAT A HEALTHY BREAKFAST!!

Let's avoid all of the usual lame excuses...

"I don't know what to eat."

"I'm not hungry."

"No time."

"Not a morning person."

"Blah, blah, blah..."

Keep on going with these excuses and your fat loss efforts are going to be a whole heckuva lot harder than they need to be.

Look, it's simple.

Have a small omelet with lots of veggies.

Make a chicken salad.

Or have it even easier: Make a shake.

For those who exercise right after waking up, have half of a workout shake before your session and the other half of it right when you finish.

If you workout later in the day, have a regular protein shake and a piece of fruit.

Whatever you do, start eating something healthy before you start your day.

Want more, do more, BE more,

~Luke

Calorie or calorie?

This has been on my mind for a while.

It might have escaped your notice that the word calories is sometimes capitalized and sometimes not.

Why is this?

First you need to know that calories are a unit for measuring energy. Scientists prefer to use joules, but calories have become the convention for nutrition.

A calorie (lower case) is the amount of energy needed to raise one gram of water by one degree Celsius.

A Calorie (upper case) is one thousand calories. Or one kilocalorie (kcal).

The Calories listed on nutrition labels are big C Calories. I'm guessing this is because it saves us writing a whole lot of zeros.

It doesn't really matter for our purposes, as most people will never have to use such a small unit of measure as a small c calorie.

But I wanted you to know anyway.

Sound smart at lunch tomorrow.

Want more, do more, BE more,

~Luke

First Anniversary!

Just a quick heads-up:

Prograde Nutrition is celebrating the first anniversary of their delicious Cravers bars by offering me 10% off of all Prograde products! And since you're my friend, I'm giving you the code too...

I know everyone has been blown away by the quality of Prograde (and the accelerated results are a nice benefit!)

If you've been putting off taking your krill oil, protein, and greens supplements for whatever reason, you've only been cheating yourself.

Take a look at this post for reasons why you should be taking krill oil: http://highsierrabootcamps.blogspot.com/2008/04/more-on-krill-oil.html

And here's another (more technical):
http://highsierrabootcamps.blogspot.com/2008/04/krill-oil.html

(Plus, Krill Oil will help alleviate joint pain and muscle soreness. Sound familiar?)

Look back at your nutrition emails, one of the most important things you can do is take a post-workout shake.

Whether your goals are fat loss or just fitness, you need to support yourself with better recovery.

(Again, a post workout recovery drink will reduce soreness and accelerate your progress.)

Here's how to get your 10% discount on EVERYTHING in the Prograde store:

Fill up your shopping cart with all sorts of goodies. (I'd go with a package deal, they're discounted even more and have FREE SHIPPING.)

On the checkout page, enter this coupon code:

oneyear

Yes, that is one word. And yes, it needs to be lower case.

Here are some links for you:

Krill Oil:
http://www.lucaswold.getprograde.com/icon

Post-Workout Recovery Drink:
http://www.lucaswold.getprograde.com/workout

Snack Bars:
http://www.lucaswold.getprograde.com/cravers

That's it for today!

Oh yeah, this deal ends on Thursday (April 24th), so act now to get your 10% discount!

Want more, do more, BE more,

~Luke

PS - That coupon code is: oneyear

PPS - Have a GREAT day!

Raise Your Game

One of my favorite things about bootcamps is the development of a "Team Attitude."

I've noticed how powerful this can be many times in my life.

As a teenager I often trained with a small group of my best friends. Eric, Edgar, Jonathan, and me would go running, wrestle, hike, play sports, whatever.

All three of them were more serious athletes than I was. And we all had areas where we were better than the others.

Everyone in our little group worked harder trying to raise ourselves to each other's level of performance.

By training with this crew we all became better, stronger, and faster than we could have alone, or with a team where we were all equal.

It was the striving that lifted all of us.

When I wrestled in college our team established itself as one of the most aggressive in the country.

Because we trained so hard, when a new teammate joined, he'd almost always raise his level of performance to meet the standard of performance that our team set.

Average becomes good, and good becomes great largely because of environment.

Training as an adult is no different.

By surrounding ourselves with other people who are striving for a goal we step up our expectations and out performance and experience success that we'd most likely not see without these associations.

So ask yourself right now: Who are you surrounding yourself with? Are they setting the bar high?

If you're not surrounding yourself with positive influences that will take your game up a notch, why not?

Start finding those people who will help you step out of your comfort zone and reach new heights.

Our morning bootcamps are a great place to surround yourself with positive, energetic people.

Everyone may have different personal goals, athletic, health, or looking good in a swimmy-suit, but we're all working hard to reach them.

And with the great programs we have, everyone isn't just working hard, they're working smart.

Now, are you ready to take your game up a notch?

Want more, do more, BE more,

~Luke

3 Keys to Awesome Abs

Doing endless crunches is a pointless plan for taking inches off of your waistline.

Hour-long "core" classes won't remove any fat from your abs.

"Spot reduction" doesn't work.

There have been plenty of times I've finished an entire workout, complete with warm-up and cool-down, in less time than others have spent just doing ab exercises.

What a ridiculous waste of your valuable time!

And what's even worse is that so many people pick the easiest (and therefore least effective) exercises to do for an hour.

Total-body exercises do much more for your abs than any crunch ever will.

Here are your 3 Keys to Awesome Abs:

1. Fat loss through nutrition
2. Fat loss though metabolic training (bodyweight circuits/barbell compounds/interval training)
3. Ab strength from proper exercises.

While those endless abdominal workouts are useless, I include the absolute best ab-building, back-strengthening, kick-butt exercises in every program here at Carson City Fitness Systems.

You'll get those sexy abs with no wasted effort.

Now a friendly reminder: Of your 3 Keys to Awesome Abs listed above, our workouts will take care of numbers two and three.

The most important thing you can do if you want rock-hard abs is to make and follow a sound nutrition plan.

All of my clients are introduced to the 7 Fundamental Rules of Nutrition, which they can build their eating habits around.

Eat right, train hard, and you'll see those abs before you know it!

Want more, do more, BE more,

~Luke

Derek Fisher's Advice

Derek Fisher has this to say:
"For me, finding the right personal trainer was the key to achieving all of my physical-fitness goal. It totally changed my life and changed my perspective on what the human body - and the human mind - are truly capable of achieving."

- Derek Fisher, guard, Utah Jazz

Time to step it up!

Want more, do more, BE more,

~Luke

Bobby Valentino's Advice

This advice comes from the very busy singer Bobby Valentino:


"The best thing I did this year was starting a new workout regime and trying to eat better. Being on the road or even working a lot in the office definitely wreaks havoc with your system, so taking the time to put the right nutrients back into your body and staying in shape really is the key to getting the energy you need to keep going day after day and show after show."

- Bobby Valentino, Singer

The workout regime is easy, all you need to do is sign up for one of our great morning bootcamps.

To put the right nutrients in your body take a look at the right supplements, especially Prograde VGF.

Have a great day!

Want more, do more, BE more,

~Luke

"How To Lose Fat!"

What is the NUMBER ONE most important thing you must have if you want to look great for summer?

Think about it....

And your answer is?

If you guessed "Having a plan" then you hit the bullseye. Good job.

People will spend months - or more - planning a wedding.

You might spend months planning for your vacation.

You even make plans for the weekend.

But when it comes to looking great for bathing suit season, well.... Most people have no plan whatsoever...

Why would you just "hope" when it comes to losing fat?

I could go on and on and on about why people will sabotage themselves, but today I'm writing about something different.

I don't care a bit about your past.

I just want you to lose fat RIGHT NOW!

And that means you need a plan.

You know you need to eat breakfast to kick start your metabolism
each day. So what do you plan on eating for breakfast? What do you
have in your fridge all ready to go?

You know you need to exercise. So what time have you set aside for that? What is your fitness plan?

You know you need to drink a significant amount of water each day.  So how are you planning to do that?

You know you should be supplementing with krill oil, a multi-vitamin, and protein.  Do you have these things in your cupboard?

Do you want to look great for bathing suit season? Make a plan for your success. 

As I said in a flyer for our Morning Blast Bootcamp, you need three things to lose fat:

1. Desire
2. Commitment
3. An Effective Plan

I can't help you with numbers One and Two.

But your answer to number Three is a morning fitness bootcamp.

What happens at a normal bootcamp?

Well, first we plug in someone's iPod. Everyone takes turns being the DJ, because my personal mix of Heavy Metal and Disney Soundtracks wasn't anyone's idea of workout music.

Then we all grab an exercise mat, and get warmed up.

The warmup is one of my personal specialties. It is designed to not only completely prepare you for the fun ahead, but to also fix any muscular imbalances so your aches and pains will go away and you'll feel great!

Then we combine a mixture of bodyweight movements, medicine ball routines, exercise ball, and yoga positions for a complete workout that's never the same twice so you'll keep on progressing and burning off LOTS of ugly fat!

(Everyone asks me why I'm in such a good mood on Mondays, Wednesdays, and Fridays, compared to my usual grouchiness. It's simple: Everyone in the bootcamp is so much fun that I can't help but smile!)

This is limited notice, but there's room for a few more in our 6:30-7:30am session.

And there's been several requests for a 5-6am workout.

These are both six week bootcamps. From April 14th to May 23. (That's a countdown to Memorial Day Weekend, which is also known as "The Great Unveiling"....)

We'll meet on Monday, Wednesday, and Friday mornings and have a GREAT time!

So here's the deal: If you're interested in joining either one of these sessions, send me an email at LDWold@Gmail.com, and I'll send you a packet with everything you need to know in order to sign up.

I'm so confident that you'll find our Morning Blast Workout so awesome that if you aren't fully satisfied after your first class you can opt out, with no fee, no hassle.

Your card won't be charged until after you have tried and decided that Morning Blast is right for you.

And if you pay by check and are unsatisfied, I'll hand it right back to you and you can tear it up.

How many other fitness professionals do you know who are willing to offer an Unheard Of Money Back Guarantee?

Also, we need at least four campers at the 5am session. So tell your friends! (If we don't have at least four, everyone who signed up for 5am will be fully refunded or has the option to move to the 6:30 time slot.)

That's it! If you're interested, send me an email at my personal email address: LDWold@Gmail.com.

What's your plan to look great for bathing suit season?

Want more, do more, BE more,

~Luke

PS - As you know, I'm in the business of amazing body transformations.

And I have to admit, bootcamps are one of the absolute BEST ways to lose that ugly belly and thigh fat.

We have fun.

We push each other.

We look around to make sure no one is exercising harder than we are.

If you're worried about changing your exercise and eating habits, all you need to do is change your mindset.

Don't look at it as something you dread.

Look at everything you GAIN!

Your clothes are going to fit great...

You're going to have TONS of energy....

And you're going to feel WONDERFUL when you look in the mirror and see how sexy you look...

Take action. Send me an email at LDWold@Gmail.com and we'll get started right away!

Have a fantastic day, and I'll talk to you soon.

Nike Angry Chicken

This video has nothing to do with anything...

My best friend Rojo and I knighted this guy as our hero when this commercial aired.

Watch, and enjoy.

(The actor's name is Sebastien Foucan, and what he's doing is called "Parkour.")




Want more, do more, BE more,

~Luke

More On Krill Oil...

Just as it says in my fat loss articles, one of the very first things you should do is take an Essential Fatty Acid (EFA) supplement.

Why are they labeled essential? Because your body can't produce them on its own, so they must be supplied by your diet.

Unfortunately, most food is severly lacking in the Essential Fatty Acids department.

What does this mean for you?

You should be taking either a fish oil or a krill oil supplement.

A few posts back, I listed lots of reasons why krill oil is as close to a "miracle pill" as science can find.

Here are a few more reasons to supplement your diet with krill oil:

• DHA has been shown to prevent the conversion of pre-adipocytes(pre-fat cells) to adipocytes (fat cells) and mediatepre-adipocyte death (kills them before they become immortal fat cells).
• Krill oil has the ability to increase the clearance of chylomicrons (certain type of fat cell) and fats following a meal. This potentially can have a positive effect on substrate utilization (fat usage).
• Krill oil can "artificially" decrease heart rate thus increasing the level of exertion needed to reach desired intensity. Essentially you burn more overall calories.
• Krill oil up-regulates mitochondrial machinery and increases oxidation of fats within fat cells. Which means your body burns more fat as energy instead of storing it.

That's it for today!

Want more, do more, BE more,

~Luke

Why "Power" Bars SUCK!!!

Hi Everyone!

Check out my Nutrition Tip Of The Week at http://www.capitalcityvbc.com/. (It's right at the top of the page.)

I list the four main reasons why most energy bars are garbage.

It's good stuff!

Have a great day,

~Luke

Krill Oil

Essential Fatty Acid supplements are nothing short of spectacular.

According to a May 2007 study published in the American Journal of Clinical Nutrition, "The test group which incorporated essential fatty acids into their weight-loss plan lost more body fat than all the other test groups combined."

Check that out again.

Adding EFAs to your fat loss diet will help you lose more ugly body fat.

And this isn't some trumped-up nutrition company "study". This is from the American Journal or Clinical Nutrition. They have to toe the line, or else.

EFAs are one of the few supplements I endorse, for everyone. They will help improve just about everything.

The reason we need to add EFA's to our diet is simply because our bodies need them. A century ago, all of our meats had plenty of essential fatty acids. But now most food animals are raised on corn and other grains, which changes the ratio of Omega 3s to Omega 6s.

And by balancing those fats out again, OUR BODIES CAN FUNCTION THE WAY THEY ARE SUPPOSED TO!

Here's a list of thirteen reasons to add EFAs to your diet:

1. Cell membrane health: EPA and DHA insure that cell membranes remain healthy. This means that the membranes are flexible and contain larger numbers of insulin receptors that are more receptive and responsive to circulating insulin. This results in decreased fat storage in the adipocytes (fat cells).

2. EFAs turn on the lipolytic genes (fat burning genes).

3. EFAs turn off the lipogenic genes (fat storage genes).

4. EFAs diminish C-reactive proteins, a newly identified risk factor associated with various inflammatory diseases, including atherosclerosis, angina, coronary heart disease, heart attack, stroke, congestive heart failure, and diabetes. The DHA fraction of the fish/krill oil seems to be one most responsible for that protective effect. DHA also has the best ability to reduce blood pressure.

5. Increase utilization of fat stores from the adipocytes.

6. Preferential utilization for energy production once stored in the adipocytes.

7. Reduced inflammation from physical training.

8. Pain management from the reduced inflammation.

9. EPA regulates blood supply to the brain which is essential in maintaining focus in weight training sessions. DHA is important in brain membranes, memory, and cognitive function.

10. EFAs increase serotonin levels (the happy neurotransmitter). Therefore, fish/krill oils will decrease incidence of depression, anxiety, panic attack, and reduce carbohydrate cravings.

11. EFAs will improve your cardiovascular risk profile by lowering VLDL, triglycerides, homocysteine, fibrinogen, and increasing HDL levels. Combining fish/krill oils with plant sterols will improve lipid levels even more than either alone.

12. EFAs can also decrease blood pressure by several mechanisms. These include increases in the vasodilatory compound, nitric oxide, reducing vascular inflammation, blocking the constrictive elements in the vascular wall such as the calcium channels reducing blood viscosity, and inhibiting a blood vessel constrictor (thromboxane). Lipoprotein (a) is another CVD predictor that can be lowered by krill oils (a 19% reduction was seen with natural, stable krill oils and just 4% with a highly purified fish oil).

13. EFAs are a great stress fighter. Supplementation with n-3 fatty acids inhibits the adrenal activation of steroids, aldosterone, epinephrine, and norepinephrine (catecholamines) elicited by a mental stress, apparently through effects exerted at the level of the central nervous system. Therefore, for the same amount of stress, one will produce fewer stress hormones if consuming krill oils on a regular basis.

There you have it!

The Take-Home Message for today is: Get some EFAs right now!

Have a great day,

~Luke

PS - Oh yes, you can find the highest quality Krill Oil at ProGrade Nutrition by clicking here: Krill Oil

15 Tips For Fat Loss

15 Tips For Fat Loss

1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
   
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
   
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
   
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
   
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. To guarantee you’re consuming enough Omega-3 supplement your diet with EFA Icon.
   
7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient “super pill.”
   
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
   
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
   
10. Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life.
    
11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
    
12. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
    
13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts. (Click here to read about the ideal workout drink.)
    
14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.
    
15. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.

Nutrition....

More and more clients, athletes, and coaches are asking me for nutritional recommendations.


As a fitness professional, I am on every nutrition company's contact list, and I have vendors calling, emailing, and sending catalogs almost daily.


I've found a few companies who provide quality products at fair prices.


In the (very) near future you will be able to have top-quality nutritional support shipped right to your door.


You all know my dislike of "magic" supplement claims. But your results will drastically improve with the perfect post-workout drink, a complete meal replacement shake, a high quality Essential Fatty Acid, and a whole-food-based nutritional supplement. These are the only types of dietary additions I approve of.

More information coming soon. Until then, read this:


Question: Why can't I get everything I need from my diet?

Answer: First, remember that as a society, our dietary habits havechanged over the past couple of generations. A healthy diet consists of plenty of fruits and vegetables, lean proteins, and healthy fats.

Recent studies indicate that the majority of meals in the US are eaten in restaurants rather than in the home. Restaurant food tends to be too high in fat and sugar. Additionally, convenience foods now make up a much higher percentage of the average diet than in the past.

In some people well over 60% of their food is from so-called"empty" calorie foods (candy, sweets, chips, or other highly processed foods that contain very little real nutritional value other than calories).

Another factor is the high stresses foundin today's fast-paced and busy life. The greater the external stresses, the higher the nutritional demands on the body.

Eating a poor-quality diet robs you of the nutritional factors necessary to help you stay healthy.

Lastly,many people are simply unaware of how to shop for healthy foods.Convenience and taste become the major criteria for food selection, while nutritional value is given little attention, if any at all.

Many nutritional researchers point tothe rising problems of obesity, diabetes, heart disease andother diseases of modern society as evidence of the deteriorating quality of the diet most people consume.

Strength Training

Carson City Fitness Systems provides Strength and Conditioning services for the Capital City Volleyball Club.


Many parents and athletes worry that I will turn volleyball players into weightlifters.


That isn't the aim of resistance training.


You see, strength training for every athlete (aside from competitive weightlifters) is what we call General Physical Preparation.


What this means is that there is no direct correlation between an volleyball player's front squat and her vertical jump. There is no direct correlation between a boxer's bench press and his punching power.


A proper strength and conditioning program builds the foundation of a great athlete.


An athlete strong in the correct areas, flexible, well-balanced, and injury-resistant has a much better potential for succeeding than a less-dedicate athlete who has not taken the time to prepare for the rigors of sport.


(Thinking of this always reminds me of the Mark Twain quote, "Talent is useless without training, thank God")


The absolute best combination for building a champion is pairing the proper strength program with knowledgeable skill coaches.


Capital City Volleyball Club has one of the best line-ups of coaches I've ever seen, by the way. If you want your daughter to play at her best, combine their coaching with my conditioning.

Excuses

What's your excuse?

Advanced Nutrition

Eat Every Two to Three Hours.

What to eat?

Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". You ALREADY KNOW what to do!

So do it!

Lean Protein Tips

If you are looking to maximize fat loss then you need more than adequate protein levels.

By increasing your protein intake and decreasing your carbohydrate intake you are removing an insulin stimulant and replacing it with a nutrient that has a much smaller effect on insulin.

Control insulin and you control the rate at which you burn fat.

Plus, protein has a higher Thermic Effect of Food. (For more information on the Thermic Effect of Food, check out the FREE 14 day fat loss course you receive by typing your name and email into the box under my photo)

Here are some great tips for choosing and maximizing lean protein consumption for fat loss:

Start with a lean choice:

- The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder & arm roasts.

- The leanest pork choices include pork loin, tenderloin, center loin, and ham.

- Choose extra-lean ground beef. The label should say at least "90% lean." You may be able to find ground beef that is 93% or even 95% lean.

- Buy skinless chicken parts, or take the skin off before cooking.

- Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choices.

- Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.

Keep it lean:

- Trim away all of the visible fat from meats and poultry before cooking.

- Broil, grill, poach, poach, or boil meat, poultry, or fish instead of frying.

- Drain off any fat that appears during cooking.

- Skip or limit the breading on meat, poultry or fish. Breading adds fat and calories. It will also cause your food to soak up more fat during frying.

- Prepare dry beans and peas without added fats.

- Choose and prepare foods without high fat sauces or gravies.