Do You Know What to Do?

As I promised a couple of posts ago, today I'm going to touch on one of the three ways people fool themselves into thinking they should be losing weight, when, in fact, they won't without addressing these issues. To review, here are the three ways one can self-deceive regarding weight loss and be very disappointed:

1. Thinking they know what to do when they really don't.

2. Thinking they know how to do it (effectively) when they really don't.

3. Thinking they are already doing what they need to do when they really aren't.

Seems pretty simple when you look at it in those terms, doesn't it? The problem is, more often then not, these questions aren't really posed or held up to reasonable scrutiny. Otherwise, a lot more people would be losing weight.

Let's start with the first one. In order to lose weight, you have to be in a continual state of energy deficit. That means more calories out than in. And not just a few if you want to lose weight at faster than a snail's pace. If your goal is to lose six pounds or more in a month, and your current habits (eating and exercise) have you at a stabilized weight, a good plan would have you burning about 2000 calories a week (400 calories each in five workouts or 500 calories each in four workouts, for example) and trimming another 500 calories from your current daily average. But most people who want to lose weight are NOT currently at equal calories in and out, but are taking in an average surplus. That's how the fat accumulated in the first place. And when you start exercising, you get hungrier, so the natural tendency is to eat more of the same calories-dense food you're used to eating. So progress is minimal, if any.

That's why a radical change in eating habits concentrating on only nutrient-dense foods - see my index on the top left for more info on that - is required. And the exercise has to be consistent, challenging and gradually progressive as well. It should be hard. All the time. And harder as you get more fit and can handle it better. Of course, your physician's clearance is critical before starting a program like this.

Are you doing both of these things consistently? Are you sure?

I'll expand on numbers 2 and 3 above in the next few posts.

Build Muscle for Better Health

We all know how important cardiovascular exercise is -- how it's great for your heart, cholesterol, and blood pressure. And whether you choose to walk, bicycle, or jog, you know that any exercise that increases your heart rate helps you burn calories and melt away unwanted pounds.

But that's only half the equation.

For a balanced fitness program, strength training is essential. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain.

"Strength training is very important, not just for your muscles but for your bones,It's preventative for [bone-thinning] osteoporosis and other problems."

Studies from the CDC have found that muscle-building exercise can also improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health.

And let us not forget the weight-loss benefits. Not only does it make you look trimmer and shapelier, but building muscle also helps you burn calories -- even after your workout is done.

"Three to four hours after a strength-training workout, you're still burning calories, programs such as my H.I.G.T launch your body into fat burning hyper-mode.

Strength training is especially important for dieters. When you lose weight, up to a quarter of the loss may come from muscle, which can slow your metabolism. Strength training helps you rebuild any muscle you lost by dieting -- or keep you from losing it in the first place. So add some strength training to your fitness goals.

Could the push-up be the "perfect exercise"? Here's what it can do for you, and how to get it right.

While fitness fads may come and go as fast as their late-night infomercials, some types of exercise transcend trends. Among them is the push-up, which uses your own body weight along with gravity to tone and condition muscles. Some fitness experts have called the push-up the closest thing there is to a perfect exercise. And with good reason.

"One of the reasons the push-up has endured so long is it's cheap, it's easy, it doesn't require any equipment, it can work multiple parts of the body at the same time -- and pretty much everyone, from beginners to athletes, can derive benefits," says personal trainer Jonathan Ross, a spokesman for the American Council on Exercise (ACE).

What kind of benefits? If you're thinking the push-up is the best upper body exercise, many fitness experts agree. But, personal trainer Jessica Bottesch tells Abfitt, the push-up benefits many muscle groups body-wide.

"The primary movers [the major muscle groups that produce the motion of a push-up] are the chest and tricep. However, if you look at the form your body takes during the perfect push-up, you're typically suspended from your toes all the way to your neck, so in reality, every muscle between your shoulders and your toes is engaged," says Bottesch, co-owner of Empower Personal Training in Durham, N.C.

This includes the all important core muscles of the trunk, as well as the abdominals, legs and hips, she says.

And for women, Bottesch tells Abfitt, the push-up has an extra benefit.

"A push-up is considered a resistance exercise, so in addition to muscle strengthening, you also get bone-building effects. It can be as effective as working out with weights," says Bottesch.

Cardio vs. Weight Training for Weight Loss ....The real deal

Why Weight Training over Cardio for Weight Loss?

It really comes down to the inherent differences that separate aerobic (cardio) and anaerobic (resistance) activity. With aerobic work, you are keeping your heart rate elevated for an extended period of time, which essentially limits the intensity with which you can work. Anaerobic training on the other hand, couples periods of high intensity with lower intensity or rest intervals.

Here are the benefits of Weight Training for Weight Loss:

• Increased metabolic effect
• Increased EPOC effect (more calories burned after workout is over)
• Increase in lean body mass
• Increase in bone density
• Greater stimulus on central nervous system
• Easier to progress in levels
• Complete in interval style (less time with more results)
• Less repetitive motion
• Far less boring!

The list goes on, but it's safe to say building lean body mass alone makes resistance training the clear cut winner. Without an increase in LBM, you are just burning calories day in and day out. There has to be a long-term solution to weight loss and it is most definitely found in weight training.

If you're looking to spend less time working out and get far greater results, don't slash your cardio program completely, but instead rethink where your emphasis should be.

Long-term results don't come overnight, but they can last a lifetime!

MOTUS IS HIRING SALES REPS: LOOKING FOR THE PERFECT SALES POSITION

We are currently searching for an enthusiastic, self starter for a fitness equipment sales associate. This position is meant for a fitness-minded, customer-focused, solution-oriented, goal-driven individual looking to make a long term career move. The position offers great opportunities and continued sales growth.

Qualifications and Skills needed:
Minimum formal education, experience and training:
- 1-2 years of college with emphasis on business or sales/marketing or equivalent Fitness/ Equipment knowledge/experience is preffered (will be factored into compensation).
- Minimum of 4-5 years in sales related position
- Must be highly motivated, punctual and detail oriented. Excellent telephone, interpersonal, written and verbal skills required.
- Self starter and individually motivated to exceed annual sales goals and quarterly targets
- Must be extremely personable and able to build rapport with customers.
- Must thrive working independently as well as in a team environment.
- Must be a team player and willing to go the extra mile for a team member.
- Must be literate in core PC software programs including Outlook, Word, and Excel with a strong emphasis on accurate data entry.

Duties and Responsibilities:
- Learn fitness equipment features, benefits, and technical specifications.
- Develop a strong understanding of competing products and manufacturers to better upsell products into market.
- Present customers with equipment recommendations based on those needs based on a clear assessment of their needs and requirements.
- Responsible for entire sales transaction from Close of sales through to the handling of all necessary paperwork and shipping and operational logistics at the point of sale.
- Responsible for your client relationship on an ongoing base on communication and follow up; essential for repeat business
- Qualify and quantify the sales potential of incoming calls.
- Utilize existing book of sales contacts to generate additional sales
- Initiate outbound lead generating calls to existing database to uncover new business opportunities.
- Answer customer telephone and email inquiries by providing product information such as price, product specifications, product comparison, and product availability.
- Qualify leads from secondary sources such as website inquiries, company mailers, trade shows, publications, promotions and referrals.
- Assist field sales with quotations and equipment sales.
- Fulfill customer brochure requests.
- Perform other duties as assigned.

Travel:
Travel required to trade shows and Sales training meetings.
Weekly travel appointments to meet with potential clients and to showcase facilities.
National Travel with prior approval from Manager

Reports to: CEO and Vice President
Competitive Compensation:
- Base plus commission, plus bonus structure for reaching quarterly and annual sales goals.

Benefits Of Heavy Bag Training

With the advent of sophisticated training devices, and methods to achieve amazing results in minimal time, the fitness industry is increasingly veering away from many tried and tested ways to improve health and fitness.
One piece of equipment that has become almost legendary in its shaping of champions, and the results in physical fitness it has achieved for many an average person, is the heavy bag.

The heavy bag is a stuffed bag made of leather or vinyl, which weighs between 40 and 100 pounds, and is used primarily among boxers for building punching power and improving boxing technique. Hitting the heavy bag is physically demanding and a true test of strength and stamina.

For a relatively simple piece of equipment, it delivers many amazing benefits. Whether it be a full-body workout, sharpened self defense skills, or a defined, muscular body, the heavy bag is a valuable addition to any home, or commercial gym setting.

BOXERS SKIP FOR FITNESS, YOU SHOULD TOO.

JUMP ROPE
It’s perhaps the most deceptively simple piece of fitness equipment you can buy, not to mention one of the cheapest and most easily stored. Jumping rope takes care of virtually all your cardio needs. You can jump at a steady pace to immitate a jog, or alternate intervals of fast jumping with slower bouts for a more intense conditioning workout. You can also integrate the rope into all kinds of other training. Try running sprints in your driveway, and then lightly skipping rope in between for an active recovery. Make up your own circuits, doing a set of pushups, pullups, and then rope jumping for a total-body blast that works your muscles as well as your heart. Yet another advantage is the quick footwork you’ll develop, which will serve you any time you play a sport.
Best of all, the rope is a hard toy to get bored by. With all the jumping variations you can do such as crossovers, one-legged jumps, and jumping with alternating legs—it’s not likely you’ll over master the rope. One downside is that jumping rope does require a certain amount of space, particularly overhead. If you don’t have a spacious room or garage (or it’s too cold to go outside), you could invest in a “ropeless” jump rope. Handles with light weights attached by a short string simulate the movement of a rope, allowing you to work out without whipping a vase off the shelf. You won’t build the same kind of coordination and cardiovascular fitness you would with a real rope, but it’s not a bad substitute, especially if you’re brand new to exercise.
Most jump ropes go for about $10; the ropeless kind (which also counts calories, jumps, and workout time) is $50 @ jumpsnap.com.

GYM JONES & TRAINER MARK TWIGHT

At the start of the movie 300, King Leonidas (Gerard Butler) bids farewell to his beautiful wife, Queen Gorgo (Lena Headey) as he heads out to lead the Battle of Thermopylae. In it, 300 Spartans fought to their death against Xerxes and his massive Persian army in 480 B.C.

In the movie scene, Butler is dressed for war, shirtless with a crimson cape flowing behind his broad, chiseled shoulders. As he looks into Gorgo's eyes, much of his sentiment unspoken, moviegoers are drawn into the dramatic, macho moment.

But anyone who has struggled to get fit or stay fit can be forgiven if they get a little distracted here, wondering as they look at Butler in those skimpy Spartan battle duds: How did he get those six-pack abs, that whittled waist, and those rock-hard thighs? Could I ever look that buff and toned?

The Secret's Out
The now not-so-secret training regimen, discussed all over the Internet in messages complete with how-to videos, is called the 300 workout. It's the brainchild of Mark Twight, a self-taught exercise guru and former world-class mountain climber who apparently still clings to the "no pain, no gain" mantra.

At Gym Jones, his invitation-only, no-frills gym in downtown Salt Lake City, where he says there's no air conditioning, no mirrors, and no place comfortable to sit, his mission was to whip the 300 actors and stuntmen into warrior-fighting shape, most of them in 8 to 10 weeks. Butler trained for 12 weeks. Twight warns that his Spartan workout is not for the faint-hearted, nor the out-of-shape.

Traditional exercise physiologists who took a look at the 300 workout agree with him, and they caution that Twight is not certified as a trainer by conventional organizations. However I want to point out, Doing and experience gained can never be replaced by learning from a book or discussions in a class-room. I feel my 22 years of practical experience as both an armature and professional boxer as well as working with and learning from elite athletes along with Training real people in real world situations, has given me more knowledge than any certification or course could ever give me. You learn in fitness through trial and error. So mr Twight is certainly more than capable. Just ask the US military who employs him.

The 300 Workout
The workout gets its name from the total number of repetitions. But those 300 reps weren't done daily, as some media accounts report, Twight says. Rather, the 300 workout was the finale of months of training, a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles).

It's daunting, and includes these weight-training moves:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps
There's no rest between movements and the score is based on total time, Twight says.

Behind-the-Scenes Work
But before that graduation test, Twight says, there were months of work, transforming the actors and stuntmen not just physically but mentally, he notes. "Zack [Snyder, the director,] wanted the Spartans to appear as though they had been fighting together since they were children," he says.

When they arrived, the men were at various starting points, says Twight, who trained Gerard, many co-stars, and stuntmen but not the women in the film. "Guys ranged from 40 pounds overweight to being in perfect, lean, hard-fighting shape," Twight tells WebMD.
The Regimen
The regimen was varied based on the person’s starting point, Twight says. "Some days guys did high-intensity circuit training. Some days guys lifted very heavy loads for a few reps. Some days guys did a series of miniworkouts that added up to an 'interesting' total load and volume. Some days guys did hard interval training on the Concept II rowing machine." And some days, the exercisers were asked to train for balance by doing their tasks blindfolded.

"Some days were punishment days where our intent was to break guys physically and psychologically," Twight says.

Training for the actors required 90 minutes to two hours a day, five days a week, Twight says, plus the same amount of time fight training. Stuntmen trained 90 minutes to two hours, five days a week, and another four to six hours fight training, Twight says. Everyone was given just enough food to recover from the workout, he notes.

The Results
At the end of the training, about half of those who trained took the 300 test, Twight says. Andrew Pleavin, who plays Daxos, leader of the Arcadians, was the only actor to take it. He finished in 18 minutes and 11 seconds.

Exercise Physiologists Burst Our Bubble
Before you head out to see if you’re good enough to pass the 300 test, heed the caution from William J. Kraemer, PhD, professor of kinesiology at the University of Connecticut in Storrs. “This [program] was done for a stylistic effect, to look like a Spartan," he says. Forget about trying to do the graduation test right out of the box," he says. "The out-of-shape person who starts [the 300 graduation test] is going to be dead the first day. No one could do this without prior training. You have to progress."

Even if you start out slowly, Kraemer recommends proceeding with caution and checking in with your doctor first.

The breakdown of muscle fibers, for instance, may be severe enough to be toxic to the kidneys, he says. "If you have [heart problems] or are not screened, you could have a variety of exertional problems [with this workout], from serious tissue breakdown to heart attack to kidney problems," he says. "It's too extreme for the average person."

Walt Thompson, PhD, a professor of kinesiology and health at Georgia State University in Atlanta, agrees. "This kind of workout is for a very, very small subset of the population," he says. "The person who could probably benefit from the Gym Jones workout is the person who already has a long and extensive 'career' in exercise. It's not for a beginner."

Advice for Beginners
That does not mean if you are a beginner all hope is lost. Thompson and others recommend beginners start out slowly and consider hiring a certified trainer to learn proper form, especially for weight training. The top three certifications, in Thompson's opinion, are those offered by the American College of Sports Medicine, the National Strength and Conditioning Association, and the American Council on Exercise.

Hiring a trainer who is certified by one of those groups, if even for a few sessions, he says, will help ensure you learn proper technique and form in weight training and other muscle-strengthening exercises. "It helps to keep someone from being injured," he says.
Next at Your Local Gym?
Even though the entire regimen is viewed as too intense for the average person, don't be surprised if a modified version of the 300 workout appears at your local health club, says Brooke Correia, a spokeswoman for the International Health, Racquet & Sportsclub Association, a Boston-based industry group that has 4,000 U.S. health clubs in its membership.




RICHARD

FOR AN ADDED EDGE, TRY CREATINE.

In their quest to run farther, jump higher, and outlast the competition, many athletes have turned to a variety of performance-enhancing drugs and supplements. Creatine is the most popular of these substances, believed to enhance muscle mass and help athletes achieve bursts of strength.

Part of the reason for creatine's popularity might be its accessibility. Creatine powder, tablets, energy bars, and drink mixes are available without a doctor's prescription at drug stores, supermarkets, nutrition stores, and over the Internet.

Although creatine is a natural substance, it hasn't been well-studied over the long-term. Researchers still aren't sure what effects it might have on the body, particularly in young people, or how effective it might be.

What Is Creatine?
Creatine is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

The body produces some of the creatine it uses. It also comes from protein-rich foods such as meat or fish.

How Is Creatine Used?
Back in the 1970s, scientists discovered that taking creatine in supplement form might enhance physical performance. In the 1990s, athletes started to catch on, and creatine became a popular sports supplement. According to studies, 8% of adolescents take creatine. The supplement is particularly popular among high school, college, and professional athletes, especially football and hockey players, wrestlers, and gymnasts. An estimated 40% of college athletes and up to half of professional athletes say they use creatine supplements.

Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. However, scientific research on creatine has been mixed. Although some studies have found that it does help improve performance during short periods of athletic activity, there is no evidence that creatine helps with endurance sports. Research also shows that not everyone's muscles respond to creatine; some people who use it see no benefit.

Despite the popularity of creatine among young people, there has been very little research conducted in children under age 18. Of those studies, a few have suggested a positive effect but the overall evidence is inconclusive. In one study, teenage swimmers performed better after taking creatine; in another study, it helped high school soccer players sprint, dribble, and jump more effectively.

Researchers are studying whether creatine might also be useful for treating certain health conditions caused by weakened muscles, including:

Heart failure and heart attack
Huntington's disease
Neuromuscular disorders, including muscular dystrophy and amyotrophic lateral sclerosis (ALS or Lou Gehrig's disease)

Creatine is also being studied as a way to lower cholesterol in people with abnormally high levels. Although early research has been promising, it's too early to say for sure whether creatine is effective for any of these conditions.

How Safe Is Creatine?
Just because creatine is natural, doesn't necessarily mean that it is safe. Supplements aren't held to the same standards by the FDA as medications, which means you can't always know exactly what's in your supplement, or in what amounts.

Researchers still don't know the long-term effects of taking creatine supplements, especially in young people. Adolescents who take creatine often do so without their doctor's advice, which can cause them to take more than the recommended dose.

Although most healthy people can take it with no problem, creatine can, in rare cases, have adverse effects, particularly when used in excess. Side effects can include:

Weight gain
Anxiety
Breathing difficulty
Diarrhea
Fatigue
Fever
Headache
Kidney problems
Nausea, vomiting
Rash
Stomach upset

Certain drugs, including diabetes medications, acetaminophen, and diuretics, can have dangerous interactions with creatine. Taking the stimulants caffeine and ephedra with creatine can increase the risk of side effects.

Creatine isn't recommended for people with kidney or liver disease, or diabetes. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing. Also don't use creatine if you are taking any medication or supplement that could affect your blood sugar, because creatine may also affect blood sugar levels.

If you do take creatine, drink enough water to prevent dehydration.

No matter how healthy you are, let your doctor know before you take creatine or any other supplement.

Ch-ch-ch-chili

Ok, I'm not very worldly, but I know this much: Brits don't make tea in the microwave and Texans don't eat canned chili.

But I'm not a Brit or a Texan. So, with apologies to one of my closest friends (the Brit) and one of my clients (the Texan), let me say I do zap my tea and, a couple of weeks ago, I got a mutli-can pack of chili from Costco. I had forgotten about it until today when I returned from teaching my Pilates class (I rode my bike both ways, so I was ready for a meal when I got home). My seven year old son was hot to resume our project (building a cardboard boat for races at the local aquatic center tonight) so I had to whip up something quick and nutritious that I could make and eat w/out any hassle at all.

I started the chili in a small pan on the stove top and, as it was cooking, added some frozen chopped spinach and some frozen mixed veggies. So I guess it really ended up being more of a beef stew with chili seasonings. Anyway, by the time it was ready it was much more balanced, nutrient-dense (NU~DE) and there was plenty for both of us.

This chili has a whopping 20 grams of protein per serving and is darn tasty! And like typical guys, we ate it right out of the pan on the stove with the wooden spoon I used to scoop it out of the can and stir it. Rock on.

By the way - the boat came out great. Must have been the chili.

SIX PACK AB'S...THE TRUTH, THE WHOLE TRUTH , NOTHING BUT THE TRUTH. IN ME YOU TRUST!!!!!

How do I get six-pack or washboard abs?

The first thing you need to understand is this: we ALL have six-packs! Six-packs aren't 'created' by doing ab exercises...they already exist.
The reason most of us can't see our abs is because they're covered by a layer of fat. What this means is that:
Doing ab exercises to achieve a six-pack is an impossible goal
The only way to see your six-pack is to reduce your body fat
The best way to reduce your body fat is with high intensity strength training and a healthy, low-calorie diet. Notice I didn't say cardio, doing cardio has it's place, however if you want to shed fat to see those abs....you need to do high intensity work.
This doesn't mean that ab exercises serve no purpose--strong abs support your spine and protect your back. However, keep in mind that your ab workout is just one part of a complete program when it comes to getting a six-pack.

Normally when writing a post, I use a picture that best fits the story, usually a fitness model or a pro athlete. I take care in giving you visual inspiration along with solid information you can trust to be true. Today I will use myself, the reason is simple. The topic you the readers seem to be most interested in is abdominal training and how to get the coveted " Six Pack ". So at thirty seven years of age, I can tell you that I was able to take the guess work out of ab training and learn really what it took to sculpt some eye catching abs. No I am not going to sell you anything or refer you to some infomercial. What I am going to do is tell you exactly what it takes and how to do it and all for free.

In doing so I am using a picture of myself to demonstrate that you do not need to be a pro athlete or a fitness cover model to have a great mid section. I like most of you have a full time job and a family. Like most of you, at one time I was misled in believing you needed sit ups or fancy machines and tons of cardio to build a defined and trim six pack. Commercialism is so very responsible for misleading the American public, it's no wonder so many of you are just plain confused. So here goes.

If you're not a child with the metabolism of a jet rocket, better leave the basic sit up back in the gym class. It is not very effective in sculpting your mid-section. What is effective as I have already touched on is high intensity training, using weights. The key is whole body training and the basic multi-joint exercises like the squat, dead lift, pressing movements, pull-ups, yes pull-ups and then some finishing exercises like weighted floor sweepers and rope crunches. These exercises done correctly and quickly with resistance will force your body to recruit many fast twitch muscle fibers. Doing this demands more energy so first stored calories then fat are quickly used for this. The best news, when you finish training in this manner your body continues to burn calories for many hours. With cardio, the minute you step off the treadmill, your calorie burning grinds to an immediate halt.

The abdominal respond best as do any other muscle group, with intensity!! Weighted exercise create the intensity needed to cause the stress required for the building of lean muscle tissue and burning tons of unwanted fat. Listen, your abs come into play in just about every thing you do throughout the day as well as about every exercise you do in the gym. The abs must stabilize your spine and are constantly being used. Do you think some crunches on a exercise ball are going to sculpt your mid-section and burn fat? I think not, in fact your abs are laughing at the notion.

No, none of this is easy and it does require some skill and education. Be persistent and take this information to heart. The TV ads that promote fast abs wouldn't sell any product if they told you the above mentioned is what it really takes. So don't be fooled, save your money. If you need help, I will give it to you for free. It's all here on my site. H.I.G.T is the future of fitness training. Stay focused and good luck.

Richard

Attachment to Outcome

I know I promised in my last post to expand on the topic I introduced: Aspects of your fitness and nutrition program about which you are likely to have a distorted perspective. I will do that in my next post, but when I started doing this nearly a year ago, I promised myself that when I was so moved, the topic of urgency would bump the scheduled topic back one space. My passion about fitness and nutrition is why I gave up my previous career in corporate finance, so I need to listen to it when it speaks to me.

The first year or two I was in business was enlightening, but also frustrating and, at times, more than a little disappointing. After investing emotionally in the naive idea that I could convert nearly all my clients to fit, lean, wellness-minded faithful, I was often slapped with a cold reality: My clients were only as successful as their level of commitment to our stated objective, the degree to which they embraced the principles I taught them and their willingness to comply with the actions I recommended that embodied those principles.

And then I finally realized that it wasn't just naive of me to expect that of them, it was downright arrogant!

Who was I to expect that in one to three hours a week I could completely reprogram their basic philosophy and retool many of their daily habits if they weren't already interested in a dramatic lifestyle change?

Foolish mortal!

As time has passed, I have learned that those who benefit the most from what I try to offer are those who are truly ready and committed at a deep level to undergoing a fundamental change. Athletes are usually tremendously open and effective students, but many former couch potatoes who are just darned good and ready for a dramatic improvement in their wellness and body condition often astound me as well with their determination and corresponding success (see the home page of my website for a married couple who are poster children for these invaluable qualities: http://www.trivalleytrainer.com/ )

I currently have two clients who, I know, if they could just see their future possibilities as clearly as I do (both with and without a full commitment to fitness and healthful eating), the stark contrast between their current respective situations and their potential would create a defining moment of permanent transition. And their resulting successes would not only improve their chances to be in their loved ones' lives for decades to come, but they would also serve as a more inspiring figures than I could ever hope to represent.

But my job is not to fantasize, but to keep the faith.

Not to preach, but to persist.

Not to take their level of participation personally, but to give everything I have to the process and know that's enough.

I started this blog hoping to help many more people than I can have personal contact with on a daily basis, and many of you have written to me to let me know I have. Many of my current and past clients have done the same. I am deeply grateful for that.

So, perhaps we should all know that what we bring to a situation is much more important than what comes of it, and leave the rest in God's hands, where it belongs.

ACTIVATE Drink -- Released Spring of 2008! Check this out!

ACTIVATE WEBSITE

Read the FAQs on this A-Mazing Drink on the market.

2 Great Sites for New Recipes

EPICURIOUS.COM
BRICKBODIES WEBSITE-HEALTHY RECIPES

The NY Giants reach deal to send Shockey to Saints

I am and have been since I was a kid, a huge NY GIANTS fan. Born and raised an hour away from Giants stadium, so with that said I am definitely sad for this latest NY news. The Giants have agreed to trade their disgruntled tight end to the New Orleans Saints for a second-round pick and a fifth-round pick. The deal is pending league approval, according to a league source. Shockey must also pass a physical. The deal reunites Shockey with Saints coach Sean Payton, who was the Giants' offensive coordinator in 2002, when Shockey was Rookie of the Year.

"I have had a relationship with coach Payton and I appreciate what he has done as a head coach," Shockey said in a statement released by the Saints. "The Saints have a lot of weapons starting with Drew Brees and I look forward to joining my teammates at training camp. This will be a fun year."

"Jeremy is a player that we are excited to have on our roster. He is someone I am familiar with as a player," Payton said. "He brings a skill set to the position that I feel will be a tremendous benefit to our offense."

The compensation is the same the Saints offered New York back in April prior and during to the draft ... and it was turned down.

The move comes one day after Jason Taylor was traded from Miami to New York's NFC East rivals in Washington. According to a report on SI.com, the Giants had held discussions about a three-team trade in which they would have ended up with Taylor, the Saints would have landed Shockey and the Dolphins would have received a pair of draft picks.

The emergence of rookie Kevin Boss during the Giants' improbable Super Bowl run — a stretch Shockey missed due to a broken leg — made Shockey expendable. Boss started six games after Shockey's injury (two regular season and all four during the Giants' postseason run), making nine catches for 140 yards and a TD.


Shockey's attitude made the move somewhat necessary as the Giants sought to avoid distractions from their bid to repeat as Super Bowl champions.

The Giants also unload the remainder of a five-year, $31.2 million contract extension that Shockey signed in 2005.

"Jeremy brought great energy to the game every time he stepped on the field," Giants team president John Mara said. "He had a close relationship with my father from the time we drafted him, and I had a couple of long conversations with Jeremy this spring and summer. From those conversations, it was apparent to me that a fresh start was the best thing for us and for Jeremy."

During the team's recent minicamp, Shockey reportedly engaged in a shouting match with GM Jerry Reese, just the latest controversy involving the outspoken former first-round pick out of the University of Miami.

Shockey's absence in Phoenix during the Super Bowl was conspicuous to say the least. According to some reports, one of the many sources of Shockey's displeasure with the team was that he was not allowed to stand on the team's sidelines during the game.

In the past, Shockey also had less-than-complimentary things to say about his quarterback, Eli Manning. In fact, many have theorized that Manning's transformation from a middle-of-the-pack quarterback to a Super Bowl MVP was facilitated by Shockey's absence.

Shockey's agent, Drew Rosenhaus, called last season a difficult one for his client, who was looking for a change of scenery.

"He's been one of the most successful tight ends in NFL history, but now I think he's going to be more prolific in the Saints' offense," Rosenhaus said. "I don't think Jeremy could ask for a better situation.

AP-

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Fooling Yourself?

It's incredibly frustrating to think you should be losing fat but your waistline doesn't shrink even a little bit. In fact, many people start out on the fat loss quest only to actually increase their fat level.

How can it be that you're working so hard but not losing any fat?

Often, the biggest problem is a distorted perspective about what you are actually doing and what you think you're doing. Sometimes it's a lack of clarity about what to do and how to do it.

Let's look at both at the highest levels, and then, over the next few days, we'll explore each in more depth.

No matter what new diets or exercise gadgets become popular, the fat loss formula always comes down to this: Burn more calories than you eat or drink over a certain period and you'll lose body fat. How much? 3,500 calories are in a pound. So a typical fast food "value" meal for dinner is about half a pound of fat if it's over your needs for the day. A really tough one hour workout might burn about 800 calories. You need more than four of those to burn a pound.

That's why it's so easy for people who start exercising to be disappointed with their speed of fat loss - it's typical to eat just as many more calories as you burn because exercising makes you hungry. If you eat the same stuff you ate before that made you fat, guess what happens when you eat more?

So take a good look at what you're eating and how much. That's the "calories in" part of the equation. The amount of additional calorie burn is also important, of course. Many people think that being busy qualifies as an active lifestyle in fitness terms. It doesn't. Activity in fitness terms is defined by intensity and volume of movement. If you garden or golf a couple of hours each week, it's better than being completely sedentary, but you won't lose a lot of fat. Playing a racket sport or swimming a few times a week will burn quite a bit more and will help you burn fat if you are eating to create that calorie shortfall mentioned above.

If you're not currently losing body fat and you do have the fat to lose, it's a pretty fair bet that you are not consistently following one of the models above, or perhaps you're not really following either.

You owe it to yourself to look at it as objectively as you can before committing (or re-committing) to your fat loss effort.

Reality is a useful companion on this particular journey.

THE DAVID BECKHAM EXPERIMENT

The mania was supposed to be over by now.

Arguably the most popular man on the planet, David Beckham was thought to be a one-hit wonder -- critics were telling us last year that "Bend It Like Beckham" was a downward trajectory. He would be one-and-done, according to the American public, who would quickly turn back to Brangelina and a love affair with low-rise jeans.

His play on the field can speak for itself and needs no defending -- even the most stalwart of Beckham bashers must give kudos to the player. With five goals and seven assists, the midfielder has played brilliantly at times, earning his way back into England's national team and being the catalyst for his club team's rise near the top of the Western Conference. His play has turned a very average side into one of the most potent offenses in MLS.

"David's on-field performance has been instrumental in our improvement this season. He's healthy and contributing on a consistent basis," said Galaxy president and general manager Alexi Lalas. "David's presence has also contributed to the success of other players, like Edson Buddle."

Case in point. Buddle, an oft-maligned forward, has enjoyed a renaissance year with the club. With Beckham's right foot providing better service than a five-star hotel, the seven-year pro has tallied 11 goals to tie his career high. He has done all this in just 13 games with the club. Coincidence? Yet, as stellar as his play has been, the only thing louder than the cheers for No. 23's play on the field is the ringing of the cash register off of it.

Through 10 home fixtures, the Galaxy are easily the best draw in MLS by any barometer. At the Home Depot Center, L.A. has drawn 25,513 to its home in Carson, outpacing the league's second-best attendance (Toronto FC) by nearly 5,000 a game. Last year, the team drew an average of 24,252 over a 15-match home schedule, half of which was played without Beckham; this also was tops in MLS. And with the superstar player have come super high prices, sort of.

"There is a method to any perceived madness when it comes to the business of David Beckham at the Galaxy. We have and will continue to recoup our costs through ticket sales, sponsorship, tours and other traditional and non-traditional revenue streams," said Lalas on the business of Beckham. "For example, we have gone from a $20 average ticket price in '06 to a $38 average ticket price in '08. While this is a significant increase, it still makes us one of the most affordable forms of entertainment in Los Angeles."

Beckham is proving his worth not just in Los Angeles but in other MLS cities as well, making the Galaxy away match the most anticipated on nearly every team's schedule. Through six games, the team has attracted an average of 27,094 fans to MLS stadiums across the country. But for the fact that many of these matches were sell-outs in more intimate soccer specific stadiums, this number could have been much higher. How impressive is this stat? This number is about a 1,000 fans shy of the combined average of the gate that the Houston Dynamo and D.C. United have drawn on the road this year.

Last year's fixture in New York was the highest attended stand-alone game in MLS history and contributed to the Galaxy's league-high road attendance average of 28,035. With a visit at the Red Bulls this weekend, that number for this year will surely climb higher. Already, Red Bull has sold 42,000 seats for Saturday's game, almost triple the average of their home gate to date.

The pre-sale of tickets in New York is mirroring the turnout last year to the point that the New Jersey Sports & Exposition Authority is prepared to once again staff the game like a NFL event. StubHub is reporting that nearly 1,000 seats are available for the second British invasion, a record number for the Red Bulls this season. Tickets range in price from $15 for an upper tier seat to prime passes at $275. The average ticket price for the game comes in at $52, well above the sale price. The total dollar volume on Stub Hub is already double that of a typical Red Bull game, with the majority of tickets for the game still up for auction on the site.

It isn't just a New York or even a road phenomenon. At home, Galaxy fans continue to pay top-dollar to see their team and their Beckham play. StubHub also reports a brisk business for seats at the Home Depot Center, with fans reaching into their pockets for an average ticket price of $64 dollars. This number reflects a drop off of only four dollars over last year's average to see Beckham in his debut season in MLS.

On the merchandising front, Beckham is still making his mark. In the first week of jersey sales last year, Beckham sold over 300,000 replicas, far outpacing expectations. While that torrid pace has cooled off, sales remain strong as the total number of jerseys for the former Manchester United and Real Madrid star recently topped 500,000, according to the Galaxy. His jersey remains the top seller in all of MLS.

Eventually, the ultimate litmus of this Beckham experiment will be what culture grows out of this particular petri dish. MLS has seen its share of flop signings and bad transactions, but how the league capitalizes on this surge will determine its fate, perhaps forever. Standing at a crossroad in its development, MLS must decide how Los Angeles and in fact New York and the rest of MLS will flourish when the magic of Beckham is no longer around to inflate the attendance numbers.

"D.C. United boasts some of the most passionate and sophisticated soccer fans in America. That said, there are certain games that draw general sports fans and others to RFK Stadium for special events, as when David Beckham comes to town," said Doug Hicks, vice president of communications for United. A few weeks ago, the club drew just shy of 36,000 for its game against Los Angeles, nearly a 60 percent increase over their average attendance to date. "The sales department then follows up with single-game buyers to encourage return visits to see D.C. United play."

This will be the challenge that follows this Saturday's contest at Giants Stadium, which will undoubtedly be the largest attendance number in the league for the year. Without the Galaxy fixture last year, the Red Bulls average attendance plummets by more than 4000 a game and is near the bottom for all team's league-wide. With the game, the Red Bulls still managed to draw an average of 16,530 fans per game, still below the league average. To underscore this discrepancy, the 66,237 who flocked to Giants Stadium last August to see Becks was more than the five previous MLS games drew at the Meadowlands, combined.

"Ultimately, the true measure of Beckham's impact will be what happens after he is gone. Both the franchise value and the relevancy of the L.A. Galaxy have dramatically increased, but we still have a lot of work to do," said Lalas. "One challenge is turning a large number of David Beckham fans into Galaxy fans. We have exposed the Galaxy to a large group of casual fans who otherwise wouldn't have necessarily thought to attend a soccer game. For a good percentage, we feel that the personal experience of a Galaxy game will resonate and bring them back, even after David is gone."

Kristian R. Dyer is a freelance writer for ESPNsoccernet. He is the associate editor of Blitz

LEAN FOR LIFE.....ARM YOURSELF FOR THE FUTURE

Don't believe all those horror stories about having to except those things that come with ageing. With a commitment to fitness and good eating habits, good health and a fit body will carry you well into your later years. I always say weight training is the true fountain of youth. Let’s review the many compelling benefits of weight training.



Weight Training Benefit #1


• Improving your health. Yes, you might start weight training because you want to improve your appearance, but weight training is an excellent way to benefit your overall health and wellness. Scientific research has made a direct connection between weight training and your ability to decrease the risk of osteoporosis and sarcopenia (loss of body mass), prevent injuries due to weak bones and muscle and develop coordination and balance.

It’s not just bone and muscle related health concerns that are affected by weight training. Other research has demonstrated that weight training may help positively affect risk factors such as glucose metabolism, blood pressure, diabetes, heart disease and cholesterol levels.


Weight Training Benefit #2


• Improving your strength and flexibility. Not surprisingly, weight training improves your muscle strength, endurance, size and power. This improvement in these areas helps you with your everyday tasks like carrying parcels or kids, walking up stairs and lifting.

Flexibility also improves through weight training because you are working the muscles through a full range of motion. Increasing your flexibility can protect your from back pain and muscle injury.


Weight Training Benefit #3


• Boosts your metabolism. You’ve probably heard many people blame their weight gain on a poor metabolism. Metabolism is the amount of energy or calories our body burns to maintain its daily functions like sleeping, eating, exercising etc. People who are more muscular have a higher metabolism because muscle uses more calories to maintain itself than fat.

So, one of the benefits of weight training is building more muscle mass and hence increasing your metabolism!


Weight Training Benefit #4


• Enhancing your sports or athletic performance. If you are a sport enthusiast and enjoy playing certain sports, recreational or competitively, another benefit of weight training is improving your sports performance.

One clinical research study examined cross-country ski athletes to see if strength training increased their endurance.1 The group that was assigned a strength training program three times per week experienced improved strength and improved aerobic endurance than the control group.


Weight Training Benefit #5


• Better State of Mind. It is well documented that as you develop a regular strength training routine, you are more equipped to handle the everyday stresses of life. You will also notice improvements in your ability to fall asleep and stay asleep.

One Australian study set out to determine if there was a strong connection between weight training and improving depression.2 A group of clinically depressed individuals aged 65 to 75 were divided into a control group and treatment group to assess improvements.

The treatment group was assigned an intense 45 minute, 3 times per weight training program. The results were that the treatment group had a significant improvement in their mental state than the other groups. So significant that approximately 75 percent of the treatment group didn’t show any signs of depression.


Weight Training Benefit #6


• Improved posture and balance. Not many people realize that by weight training you are improving your posture because the way you stand and sit is influenced by your neck, shoulder, back, hip and abdominal muscles. When you improve your muscle strength, you sit and stand straighter and develop better balance and stability.


Weight Training Benefit #7


• Age more gracefully. If you’re concerned about the declining years, fight them off with regular strength training. Strength training ensures you are strong enough to continue to participate in aerobic activities, sports and outdoor recreation. Strength training makes you more resilient and less susceptible to slips and falls and increases your ability to heal.


Weight Training Benefit #8


• Enhanced body image. In our image conscious society, many people feel they don’t measure up and lack confidence regarding their body. Strength training improves your muscle definition and helps you lose fat, which helps you feel better about your body.

A recent study looked at the impact a 12-week strength-training program had on the body image of 44 sedentary men and women.3 Before the program, they took an initial survey evaluating how they feel when others assessed their bodies and how satisfied they were with their bodies. They were reassessed after 12 weeks of training. All the participants reported a better body image after the strength-training program.

I’m sure after reading about all the wonderful benefits of weight training; you’ve identified those that mean the most to you. I highly encourage you to start a regular weight-training program so that you can see all the wonderful benefits for yourself.
101-

Motus USA Fitness Equipment Showcase Facilities Speak For Themselves, Watch and See How!

BUILD YOUR BEST BODY EVER....could you, if you had the time?

On my flight over here to Africa, I found myself sitting next to a well dressed gentleman, a businessman on his way to South Africa after a brief stop in Angola. As we talked casually about the book I was reading ( boxing for fitness ) and about our work, I explained how I keep a one month on, one month off work schedule. He smiled and replied " Oh so that's how you keep in shape? With all that free time ". " Yea, if I had all that time I would be in that kind of shape too ".

I smiled and leaned back in my seat, " how old are you " I asked, noticing his bulging belly was protruding out of his neatly pressed shirt. Thirty three, he replied. I ended our conversation with a half hearted " hey, safe travels ". however what I was thinking was what a " jack ass!! " I am thirty seven years old and have made my living one way or the other through traveling, nationally and internationally since I was eighteen years old. Time, I thought....I make the time and always have, for my fitness and my health. Never have I allowed myself to get out of shape and never would I use that sorry excuse if I did.

Clearly the worst excuse you can make is claiming you don't have the time. I don't buy it. So I arrive in Africa after a day and a half worth of travel to get here. three plane rides, many security check points and a bumpy bus ride. As I drag myself to the gym I can't help but to recall that businessman's comment about time. I wondered even if a person has the time to commit to fitness and training, would they put in the effort it takes to maintain a low body fat percentage, Lean muscle tissue, resting heart rate below fifty beats per minute, supplementing and eating clean foods?

I wonder? What I am getting at is even for me, a man who has never known anything other than living a fitness lifestyle and gyms,( Stepped into my first one at the age of nine ) Finds it hard at times to keep it fresh and stay motivated. To put the hard work in, day after day, month after month, year after year. So Even if you had the time, doesn't mean you will put forth the effort it takes. Time doesn't equal effort. Effort equals results from the time you have put in to your fitness, your health.

A BUSY MAN'S FULL BODY WORKOUT

EXERCISES ARE PERFORMED ONE AFTER ANOTHER, WHEN ALL FOUR EXERCISES OF THE GROUP TYPE CIRCUIT IS COMPLETE. YOU HAVE COMPLETED ONE FULL SET. Do four sets.

Weighted pull up- stick a weight plate between your knees and perform a wide grip pull up.

Incline fingertip push-up....Get your feet up on a bench, press up on your fingertips and do the standard push up.

Squat press- Grab two dumbbells and hold at your sides, squat down below parallel and explode upwards pressing the weight above your head. Quickly go back down and continue.

Weighted bar dips- Again grab that weight plate stick it between your knees and dip until your elbows go below your shoulders.

You just trained all your muscle groups and have drove your body into a furious fat burning mode for hours after the workout.

Richard-

RICHARD SEYMOUR'S FIT/SCHOOL....NUTRITION

You have been doing everything right. following your H.I.G.T program,( for all newcomers it's, high intensity group training ) and it's five principles. Intensity, cardiovascular conditioning, sleep, supplementation and smart eating habits. Right? Sure you have.

Now let's deepen your supplementation knowledge. Nothing replaces whole foods, bottom line, as athletes we need good foods to repair damaged cells and muscle tissue and for growth. To get lean and fit, to build muscle ( to lose fat and keep it off forever, you have to build muscle, friends ) we have get high quality protein. So remember supplements are just that, they work along with the foods your eating to insure you are getting the nutrients you need. Here's a quick look at a few essential ones.

CREATINE-
The most tested supplement on the planet, And yes it works. A must for anyone who trains with weights. 5gr 30 min before you train , directly after.

FAST TWITCH, pre workout drink-
Loaded with micro nutrients and muscle pumping No2. Just the right mix of caffeine for that needed kick. Sip 16 oz 45 min before you train.

FISH OIL-
A no brainer, full of heart healthy omega 3's, yet many still aren't aware of this magnificent heavyweight.

Supplement smartly

Richard

"50 Fun Ways to Maximize Your Brain Fitness" By guest writer, Christina Laun

While working out and eating right are key parts of being fit and living a long and healthy life, what many people fail to think about is the health of their brains, the organ running the whole show. Your brain needs to get a workout too in order to keep itself in tip top shape and keep you mentally healthy for the rest of your life. Here are some ways that you can give your brain a challenge and have fun at the same time.

Get your brain in shape while you get the rest of your body fit as well.

Take your dog for a walk. Don’t take your usual route, however. Try going down a block you’re unfamiliar with, stopping to talk to others along the way, challenging yourself to name the birds you see or anything else that helps get you moving and thinking.
Go for a jog. Running helps to boost levels of oxygen in your brain and helps your body to produce more endorphins, which will make you feel energized and happier, and what brain doesn’t love that?
Play a sport. Playing a sport not only gets you up and running around but forces you to think on your feet (literally) and make snap decisions of where to run or throw the ball, keeping both mind and body in shape.
Dance. Dancing is a fun way to get some exercise. Try learning a new dance to challenge your brain to remember the steps or find a partner for some dance floor socializing.
Throw a ball around. Working on improving a sensory-guided movement like throwing and catching a ball can improve your brain’s visual, tactile and hand-eye coordination responses and keep them sharp well into old age.
Diet

Many foods have a big impact on your brain, so try these tasty dishes to improve your mental abilities.

Eat a variety of foods. Cooking yourself a rainbow of different foods can help keep your brain healthy for years to come. A varied diet provides numerous vitamins, minerals and nutrients that are needed to keep your brain in top shape.
Make some blueberry pancakes. Or just enjoy the blueberries by themselves. Either way, these brain boosting berries can have a big impact on your mind. Studies have found that blueberries help protect the brain from oxidative stress and may reduce the effects of brain impairing conditions like Alzheimer’s disease or dementia, as well as improving the learning capacity and motor skills of older test subjects.
Drink pomegranate juice. Pomegranate juice isn’t only a delicious treat — it can also help keep your brain up and running smoothly. It contains loads of antioxidants which protect the brain from the damage of free radicals.
Have some sweet potatoes. Whether you enjoy them in a pie, as fries, or in any other form, sweet potatoes can be a great brain boosting food. These tubers, like carrots and spinach contain beta carotene which has been shown to improve brain health and reduce the risk of Alzheimer’s.
Drink water. Refreshing yourself with a cold glass of water can be a great and fulfilling way to keep your brain at its best. Like all organs in your body, the brain needs water to function properly, so keeping it hydrated is key.
Enjoy some guacamole. Eating avocados can be a great way to improve your brain health, as they contain monounsaturated fats which improve blood flow and lower blood pressure. Hypertension is a risk factor for a decline in mental abilities, so any foods that lower this risk should help you out.
Brew a cup of tea. Two to three cups a day of freshly brewed tea, whether hot or iced, can help enhance your memory and improve your mood and focus. Tea contains contains caffeine which when used in small amounts can be a great way to boost your brain power.
Eat breakfast. A healthy breakfast that is. Eating cereals or toasts that contain whole grains can give you a great morning boost. They help keep your whole body healthy, especially your heart, which is incredibly important to keep blood and oxygen pumping to your brain.
Eat dark chocolate. Indulge your chocolate cravings and improve your brain health by eating some tasty dark chocolate. Chocolate triggers the systems in your brain that pump dopamine. These systems enable learning and memory, and having a bit of chocolate can boost these, keeping your brain fit and happy.
Get Out

Don’t just sit around the house, get out and try these fun ways to keep your brain in shape.

Visit a museum. A visit to a local museum can be a great way to challenge your brain and have a good time. Try challenging yourself to remember everything you saw and relate it to a friend or in a journal later on. Activities that force the brain to receive, remember and think hard help prevent mental decline and improve brain function.
Memorize a song. Listening to music is not only something that’s enjoyable — it can also be a way to work out your brain. Choose a song you don’t know and work at memorizing the lyrics. Focusing on listening to the song will boost the levels of acetylcholine in your brain, improving your memory abilities.
Go exploring. There are likely places in your own community or neighborhood that you haven’t fully explored. Seeing new things can be a great way to help your mind think about new things, and it can be a fun way to spend an afternoon so long as you don’t get lost.
Take a trip. Experiencing new cultures, trying new foods and seeing historical places engages many parts of the brain and keeps it active and sharp, especially if you’re attempting to speak a foreign language on your trip.
Play with a pet. Playing with a pet can make you happy, get you moving and help ease feelings of loneliness and unhappiness. A happy mind is a healthy one.
Meet up with friends. Social interaction forms a big part of long term brain health. Those with weak social relationships have been shown in studies to have higher incidences of mental illnesses than those who maintain close social bonds.
Go see something funny. Sometimes laughter really is the best medicine. Cognitively complex humor forces you to think and makes you happy, allowing you to have fun and pump up your brain power at the same time.
Keep in touch with friends and family. Humans are social animals, and we need social interactions to help keep us mentally healthy. Talking with family and friends, especially those that provide mental stimulation and discussion, can be a great way to form a strong social network that can help keep you healthy for a long time.
Games and Hobbies

There’s no excuse to be bored with so many brain worthy games and hobbies out there to pursue.

Play a video game. While it may not seem like much of a challenge, playing certain video games can actually be good for your mental health. Choose games that require strategy or problem solving or check out some that are designed specifically to challenge your brain.
Play a board or card game. Whether you challenge a kid to game of checkers or play poker with your friends, these kind of games are great for the brain. They challenge your memory and test your math and logic skills.
Play pool. Pick up a pool cue and get to playing a game to improve your brain health. Players must think ahead to their next moves, strategize and concentrate in order to win, giving the brain a quick and fun workout.
Get on the greens. Golf not only gets your body moving but also allows you to engage socially with others. It also can improve mind-body coordination and uses brain power to plan shots and make decisions.
Do a jigsaw puzzle. Puzzles are a fun and challenging way to get your brain working. You will have to think ahead, see things conceptually, and analyze things visually. Get additional benefits by working on the puzzle with a friend.
Do a crossword. Crossword puzzles can help to boost your recall skills while improving your cognitive abilities and creative thinking. Plus, you’ll feel great when you finish a puzzle.
Build a model. Or if you’re not into building models, choose another activity like jewelry making or photography that requires close concentration and understanding of the process of construction. Focusing on the task can engage the brain and can also be a lot of fun.
Pursue a hobby. No matter what you’re into, whether it’s cars or gardening, pursuing a hobby can be a great deal of fun. It can also be a wonderful way to work your brain. Study up on new aspects of your hobby, concentrate on a certain task or meet with others who share your interests to get the most brain work out of your hobby.
Lifelong Learning

Keep your brain busy throughout your life with these learning opportunities.

Learn to play a musical instrument. Or just play one you already know how to play. Music can be very challenging to the brain as it recalls how to play the instrument, read music and keep up with the tempo of the song.
Read a book. Whether you read fluff or classic literature, reading a book can be a great and fun way to boost your mental abilities. Reading helps you exercise your cognitive skills and increases your vocabulary, not to mention providing a great way to relax.
Watch an art film. Watching a movie that requires your full concentration to understand can be a great way to engage your brain while learning more about art and culture. Read literature about the film after you’ve seen it and think about your own responses to it to further boost the mental benefits.
Debate. A friendly debate over the pros and cons of an issue can be a great way to keep you thinking on your feet as well as improving your logic and creativity. You’ll also get the benefits of interacting socially with someone, whether it be a friend or a coworker.
Create mind maps. Sometimes laying out your ideas on paper can be a great way to get your brain up and moving and out of a mental rut. Force yourself to connect ideas and to think outside the box when brainstorming.
Sign up for a daily. Whether you get a daily newsletter or just sign up for a word of the day in your inbox, this daily mental stimulation will help boost your memory, increase your mental stimulation and if nothing else help you sound smarter in conversation.
Take a class. Learning something new can be a great way to challenge your brain and force it to think in new ways. Whether it’s learning about what wine to have with dinner or learning how to do roundhouse kicks, classes will force your brain to retain new information and assimilate new ideas and concepts.
Learn a new language. While not everyone considers learning a language fun, it can be a great way to give your brain one heck of a workout. Acquiring a new language will help keep your brain flexible and your memory and recall skills sharp. Plus, it can be a great skill to have on your next vacation.
Relax

Stress can have an incredibly negative impact on the brain, so try these tips to relax.

Meditate. Meditation helps to focus the brain and helps reduce the harmful effects of too much stress. Best of all, you can do it anywhere.
Sleep in. Getting a few extra hours of sleep if you’ve stayed up late can help rejuvenate you and improve your mental abilities. So enjoy resting just a little bit longer on Saturday mornings.
Do yoga. Yoga can be a great workout for your body, but it can also give your mind a chance to relax and recover from stress. Try taking a class or doing yoga at home to calm your mind and train it to concentrate on breathing and movements rather than worries.
Express your spirituality. Studies have shown the embracing a faith or spiritual belief, no matter what that may be, can help reduce stress and can have many mental benefits.
Try tai chi. Tai Chi can be a great way to get your body moving but also to relax and force your mind to concentrate on each movement in turn.
Take a nap. If you’re feeling run down and mentally numb, a quick nap may be just what you need. Even just 20 minutes of sleep can leave you refreshed, physically and mentally.
Challenge Yourself

Make your brain workouts a personal challenge with these suggestions.

Use your peripheral vision. Next time you’re waiting for the bus or hanging out at a cafe, try this mental exercise. Look straight ahead and note everything you can see both in front of you and in your peripheral vision. Challenge yourself to recall everything and write it down. This will force you to use your memory and boost the levels of acetylcholine, a chemical essential to focus and memory.
Turn down the TV. Turn down your TV so that you can barely hear what is being said, and challenge yourself to listen intently to what is going on. this intense focus will challenge your brain, and it can also help improve your listening abilities.
Take it up a notch. Take an activity you already do to work your brain like doing a crossword puzzle or a sudoku and take it up a notch. See if you can complete it faster or more thoroughly than you were able to do before.
Try using your other hand. Most people can only use one of their hands with any degree of coordination, so make a game of using your other hand to do things like write, draw and do small tasks. This is a huge challenge for your brain as it adapts to using a part of your body differently than it’s used to.
Combine activities. Instead of just taking a morning jog, why not take a morning jog while listening to an audio book? Combining activities forces your brain to work at doing more in the same amount of time, giving you a great mental and physical workout.
Break your patterns. If you find yourself doing the same things, day after day, it may be time for a change. Brain health depends on novelty and the acquisition of new or different information, so change up your routines now and then to keep your brain on its figurative toes.

MOTUS USA Upcoming Events for 2008

The Executive Staff at MOTUS USA will be attending several upcoming conferences this year. We are excited to announce that we have recently joined 2 NEW organizations:

• CCD (California Clubs of Distinction)
• MACMA (Mid Atlantic Club Management Association)

In addition to these organizations, we are also very actively involved with CMS as a CMS Preferred Vendor and also an IHRSA member.

UPCOMING EVENTS FOR 2008
MACMA Conference - July 24 2008 (Turf Valley Resort, MD)
SIBEC 2008 - September 18-21 (Westin Resort, Dallas TX)
ATHLETIC BUSINESS CONF & EXPO - December 4-6 (San Antonio TX)

We are a very personable company and we would love to meet you in person to discuss your facility needs and how we may be a resource for you. If you will be in the vicinity of the following conferences and would like to set up an appointment to meet with us - please contact us Toll-Free at 866.668.8766 or email us at sales@motususa.com. We would be more than happy to speak with you and also direct you to the closest facility with our equipment so you can see what our products do to the look and feel of a club regardless of size or space.

Healthy Regards!
The MOTUS USA TEAM

ABOUT MOTUS USA
MOTUS USA is a leading manufacturer of premier fitness equipment, with a fresh new approach to health and fitness. Offering comprehensive solutions in commercial grade treadmills, crosstrainer ellipticals, steppers, recumbent and upright bikes as well as additional product offerings include selectorized strength and plate loaded strength, indoor cycling bikes, Pilates and fully integrated LCD TV entertainment options.

Motus USA has been perfecting commercial grade gym equipment since 1993, and it shows. Featuring branded components such as Samsung® LCD TV screens, Mitsubishi® AC continuous duty motors and Hyundai® Precision electronics, Motus USA equipment continues to exceed user expectations in both performance and aesthetic appeal. As a company that is committed to advancing both product performance and abilities, Motus incorporates cutting-edge technologies and superior features that satisfy the needs of a wide variety of users. Our strong trade-in programs, flexible finance programs, exceptional warranty support and customer service, make Motus USA your definitive equipment partner.

Motus USA has released the M995TL Treadmill with brand new upgrades. This unit continues to uphold a solid reputation for superior performance, aesthetic appeal and an array of entertainment options.

Make MOTUS USA a core part of your line up – your members will appreciate you for it.

EVER WONDER WHAT YOUR FOOD IS MADE OF?

NUTRITIONDATA.COM is a great site to view a breakdown of the nutritional value of what your different meals of made of. They have an incredible inventory of food types and several popular restaurant items as well. Knowledge is power -- keep yourself in the know!




Find out what your meals are made of: Nutritiondata.com

Eat Well -- Be Fit. Motus USA -- moving you in the right direction!!

HANGAR ATHLETIC EXCHANGE - HAX IS OPENING THIS SUMMER 2008!

Be sure to be on the lookout for the hottest new workout facility offering extensive training opportunities from individual personal training to club memberships to professional training for athetes under some of the biggest names in the NBA such as Lisa Leslie and John Wooden. Our fully integrated MOTUS USA LCD TV Entertainment Cardio Equipment will be located on a second floor level overlooking the basketball courts -- what more could you as for?! Talk about having the inspiration to get in shape being right in front of your very eyes! This one of a kind
training facility is bound become a historic landmark in Los Angeles -- and did we mention this all falls under the roof of an Airport Hangar? HANGAR ATHLETIC EXCHANGE located in Hawthorne, CA. BE THERE. SUMMER 2008. YOU WANT TO SEE THIS!

Check them out online: HAXLA

Congrats To A New Motus USA Client!

Congratulations to Neighborhood Fitness and their brand new facility! Featuring striking new cardio equipment from Motus USA including treadmills, upright and recumbent bikes and crosstrainer ellipticals.

LEHIGHTON AREA ADULT SOCCER LEAGUE.... DETAILS

The Lehighton Area Adult Soccer League is being formed for the Fall 2008 season. We are providing a fun yet competitive league for adults in the carbon county and surrounding areas. If you would like to be placed on the same team with another individual please indicate this. Please accurately list your skill set (Beginner, Intermediate, or Expert). This league is open to all skill levels. Indicate your preferred position (Goalie, MidFielder, Defense, etc) so we can evenly distribute players on each Free Agent team.

We need two (2) volunteers to be the Captain and Co-Captain of each Free Agent team, so if you're interested, please indicate this. Each Free Agent team will need a team name and shirt color, so get creative and have a few ideas ready to suggest to your new team. At the current time we have four teams participating. If you would like to be placed on one of these teams please indicate this and we will check roster availability. Visit us at http://lehightonadultsoccerleague.blogspot.com


*Lehighton United*Palmerton Push*Quicksilver*Jim Thorpe FC*
Please contact us at: laasl@mail.com

Wisdom of the Skin Horse

A few days ago I was talking with a close friend and client, and also my singing partner (the one I was with in the car accident a few weeks ago I blogged about). Somehow we got on the subject of our favorite children's books and she mentioned a book she loved as a child but was currently out of print. I asked her if she had ever read the Velveteen Rabbit (she hadn't) and then recommended it to her since it's one of my favorites.

It crossed my mind again this morning, and made me think about something one of the characters in the story tried to convey to the title character. When real love, authentic, caring, unselfish love is extended to us, we thrive, we blossom, we radiate joy and a sense of intrinsic value. And then the things we do and how we live reflects that self-image. That includes taking care of our minds (challenging ourselves intellectually, always learning new things and broadening our perspectives), our bodies (eating healthfully, exercising regularly and resting adequately) and our souls (opening ourselves up, taking risks, reaching out with our true, best selves.)

That one who extends that love does not make us intrinsically valuable, they just recognize what we may be slow to acknowledge and celebrate. They are simply a clear and accurate mirror of our own true brilliance.

If we keep that thought in mind as we make our choices and live our days, it becomes clearer and more certain with each one that passes.

The Skin Horse gets it. Listen to his words of wisdom with your children (or, at least with the open heart of a child): http://www.youtube.com/watch?v=M_m054tLKvs