Fitness | Fitness Training Tips

OREGON-SESAME TURKEY CUTLETS

2  -- Blended Oranges

1 Tbsp -- reduced-sodium soy sauce

1 tsp --  dark sesame oil

1 tsp --  minced garlic

1 lb  --  turkey cutlets

1 tsp  --  brown rice four

3/4 cup  --  reduced-sodium chicken broth

1 Tbsp   --  minced fresh cilantro

1.  Combine first 4 ingredients in zip lock bag.  Add turkey and chill

     1 hour.

2.  Heat skillet coated with just a hint of olive oil or coconut oil

     over medium-high heat.  Add turkey (reserving marinade).  Cook, turning

     once, until browned, about 4 minutes.  Remove to plate.

3.  Mix brown rice flour and broth in bowl.  Stir in reserved marinade.  Reduce heat

     to medium and add to skillet.  Cook, stirring, until thickened, 3 minutes.

     Add turkey and cook until done, 5 minutes.  Top with cilantro.

You could use chicken or beef instead of turkey.  Turkey is leaner.

I top off mine with green onions instead of the cilantro.  You could also

use lemons instead of oranges for a different taste.

People always want and need to know how to each exercise correctly to get the most out of exercise.  This Fitness Training DVD will teach you what you need to know. My weight World and I put together this DVD to help people like you to show you the correct form and way to exercise your body.  Don’t worry this is great for any beginner as well as it can challenge even the more advanced with some of the exercises shown in this DVD:

Stop getting frustrated because you’re not exercising correctly and not getting the results you want, Start learning how to exercise correctly so you can get phenomenal results starting today!

Purchase The DVD Today Here: http://www.myweightworld.com/store/item.asp?ITEM_ID=224&DEPARTMENT_ID=73

Alwyn Cosgrove Newsletter, Fat is Not Your Fault?!

Hey Here is a great newsletter I found, check it out it’s by a very well known strength and Conditioning Coach: Alwyn Crosgrove.

I recently interviewed naturopath Dr Bryan Walsh as regards his new course "Fat is Not Your Fault"

AC: I have to be honest, when I heard the name of your program I thought, "Of course it's people's fault. If you eat junk food and don't exercise, then being fat is their fault." But then when I heard more about your program I realized you were onto something.
BW: Honestly, that's most people's response and shows you just how much misinformation there is out there. We're taught to believe that diet and exercise are the only things required to lose weight. And while we do need them to lose weight, our body also has to be functioning properly. If it's not, weight loss simply won't happen.
There are some very smart people in your field doing amazing research - really smart people in fact, and you're one of them - but the part that is being sorely missed has to do with genuine underlying factors that are not allowing them to lose weight despite following a great diet and exercise program.
The missing link is people's physiology which unfortunately nowadays, is worse than it's ever been in human history. It can make weight loss virtually impossible for millions of people.

AC: That's really interesting and I couldn't agree more. Could you give me some examples?
BW: Sure.
First and foremost is blood sugar balance. Every diet book out there is designed to help balance blood sugar because it is so important for health and weight loss. But what these books don't tell you is how to assess your blood sugar to see if it is being effectively managed.
I see patients all the time that are following a great diet and exercise program - perfect actually - but when we do blood work on them, they have blood sugar issues despite the fact that they are doing everything right. In women, blood sugar and insulin increase testosterone, which will make weight loss virtually impossible, in addition to creating other imbalances in the body.

AC: They have blood sugar issues even though they are following a diet and exercise program?BW: Absolutely. That is another misconception. Diet and exercise are fantastic for helping manage blood sugar, but if there are other things going on inside the body, someone can still have blood sugar issues. Things like adrenal gland dysfunction and high cortisol - this will raise blood sugar despite what someone is doing on the outside and will practically ruin all their efforts. Gastrointestinal health is another one. If people have some type of infection - which is FAR more common than people realize - or if they are eating foods they are sensitive to, these are a stress to the body and will increase cortisol levels, among other things, making a diet and exercise program completely ineffective.

AC: That's fascinating. How common do you think this is?
BW: More common than people realize. The type of people I see in my practice are not sick people. They generally well-educated people who read a lot of health books, eat pretty well, exercise, take supplements and are generally healthy-minded people. But I can tell you that almost everyone that walks through my door has imbalances - hormones, blood sugar, adrenal gland issues, gastrointestinal dysfunction, neurotransmitter imbalances - despite the fact that they are living a healthier lifestyle than most other people.
I'll give you an example. We put people on a 28 detoxification program, which is basically a modified elimination diet, supplements to support their gastrointestinal system and liver, and after following this for 28 days, everyone loses weight whether they are exercising or not. When you reduce inflammation in the body and give it a chance to relax a bit, weight loss happens effortlessly.

AC: What can people do to get started?
BW: The first thing is to get educated. Knowledge is power. That's why I created Fat is Not Your Fault. It is to help educate people on the different systems of their body and how it impacts weight loss if it is not working properly. I get comments almost daily on how much people love the videos I made for the program. I try to explain things in a very easy-to-understand way and then offer solutions. Sometimes it's certain lab tests that people can get, other times it's how to do things like an elimination diet - but the first key is education. You must learn how things work so that when you go to your doctor you can have a conversation with him rather than just have him tell you what to do.
I also created an assessment form so people can figure out which areas in their body need the most attention. For example, people can see if they might have a thyroid issue, a gastrointestinal issues, or if their hormones are causing them the most difficulty. There are also questions geared towards neurotransmitter balance, how toxic someone might be, what type of blood sugar issues they might have and then I have an audio guide to help walk people through their results.

AC: It sounds like you covered everything.
BW: I worked hard on it and am very proud of it. There is nothing like it anywhere, especially all in one place. There is so much misinformation available today that I wanted to create the best possible product I could to help as many people as possible. And I thank you, by the way, for helping me reach more people.

AC: Well, I've known you for a long time and the quality of work you put out. It's my pleasure. Where can people learn more?
BW: The easiest way is to go to Fat is Not Your Fault
The entire program is there and, the information that people get, honestly . . . it's a steal. It was a lot of fun to put it together and now my goal is to help as many people as humanly possible. There are a lot of unhappy people out there blaming themselves for being overweight, when it might have very little to do with what they are doing.

AC: Thanks for your time, Dr. Walsh. It's been fun.
BW: Agreed, Alwyn. I love what you do and think you're one of the brighter lights in the fitness industry. Thanks for doing everything you do.

--ACPs - check out Dr Walsh's course => "Fat is Not Your Fault"

AlwynCosgrove.com
24420 Walnut street
Newhall, CA
91321 US

Time for Change

The theme of President Elect Obama’s successful presidential campaigning that resonated with many Americans was that it is time for change. When he officially takes office as our 44^th President on January 20, 2009, he will carry with him the hopes of many that he can indeed bring about the changes our country so desperately needs.

One cannot escape mention of what a momentous time this is in American history. All this talk about change has resulted in a good number of people wanting to seize upon this opportunity for fresh beginnings to make their lives better.  More and more people are starting to realize that getting back to the basics is the solution for a brighter tomorrow for themselves and their families.

They are awakening to the fact that living well means more than just adopting better fiscal practices to aid them in securing a stable financial future. Living well also means having a higher degree of health and fitness than most of us have. There are a myriad of excuses as to why so many of us lead sedentary lifestyles that also includes eating foods that we know are not healthy for us.  Even persons who may be more physically active than your average couch potato are not always as healthy as they could be due to smoking, alcohol use, and other unhealthy activities they engage in.

Prolong your life and help those you care about to prolong theirs by catching the fever of change that is all around us with a new year just begun, and a new presidency on the horizon. It is time for change and that means making choices that will result in lasting changes that will extend your years and make them better to boot.

Make the choice to get more active. It is okay to start out slowly as long as you keep reaching to be as fit as possible. Shell out some dough for the skilled assistance of a personal trainer to guide you on your path to better fitness. Make the choice to stop eating nutrition-absent foods, and instead provide your body with the vital fuel it needs with healthy foods. If you do not know how to make healthier food choices, consult with a professional dietician to learn about the nutrition your body needs, and the foods that will best provide that nutrition for you.

Choose to stop smoking if you still have not already despite all of the information and warnings existing on its dangers to your health and the health of all those around you. There are many free and low cost programs made available to smokers to assist them in quitting. Consume less alcohol. You will not only avoid the liquid calories that reduces the daily amount of calories you have left for healthy calories, liver and tissue damage caused by alcohol can also be avoided.

Choose to live a more balanced life emotionally and spiritually. A mind riddled with negativity will only spawn negative responses to the people and events in your life. A disconnection from the spirit can make you feel lost and alone in this world. Neither will provide your mind and spirit with the nourishment needed for a balanced and happy life. A number of books and audio tapes are out there that can help you to improve your emotional and spiritual health for better living. When you find that these self-aids are not helping you to bring about desired changes, consider seeking guidance from a certified hypnosis trainer. You could learn skills that will enhance your well-being and that you can hold fast to throughout your life.

It is time for change and it is all about choices. If you feel yourself about to slip back into old habits even though you know and want better for yourself, repeat the following. It is up to me to make better choices for my health and life so that I may truly live long and well.

Ingredients:

1/4 cup organic steal cut oats (or regular organic oats)

1 Severing of chocolate Protein Powder

1 small organic banana

1tsp Cashew butter/almond butter

Cinnamon

Stevia

Directions:

Boil your water, add in organic oats.

Once cooked then you will add your 1 scoop protein powder, 1 small organic banana-Cut it into small pieces, 1tsp. of either cashew butter or almond butter, touch of cinnamon, sprinkle of stevia, and then just stir it all together in your bowl.

If it gets too thick then just add some more water into your bowl and stir. It will be just right with adding extra water and it will not be thick.

This is a very simple- yet amazing tasting breakfast which includes all the right proteins, carbs & fats all mixed into one.

written by Alicia Leombruni at www.alicialeombruni.com

I have reviewed many studies on the HCG Diet and as a Exercise Physiologist I don’t understand why people continued listening to horrible advice and easy quick fixes to their weight loss.  The HCG Diet is horrible and doesn’t work to do to the human body and whomever is recommending this to people need to stop.  People on this diet and who want fast fat loss or weight loss.  WAKE UP!! Nothing works unless you eat right and you exercise, there are no shortcuts, just like having a successful business, a great marriage, or anything in life it takes work and moving in the right direction and there are never any easy way quick rich scams that work or quick fat loss plans that work.  Stop fooling yourself, of course anything works temporally and people can lose a great deal a weight on any caloric restriction diet, but it’s not good long term.  Please read this study and if you want I have many more I can send you and show you, why this isn’t good for you.  Go Get Help from an Professional Fitness Trainer, or someone that can really help you get fit and stay fit, healthy, and active forever.  Stop trying to find the easy way out and stop buying these diet and fitness scams.

Refer to: Greenway FL, Bray GA: Human chorionic gonadotropin

(HCG) in the treatment of obesity-A critical

assessment of the Simeons method. West J Med 127:

461-463, Dec 1977

Human Chorionic Gonadotropin

(HCG) in the Treatment of Obesity

A Critical Assessment of the Simeons Method

FRANK L. GREENWAY, MD, and GEORGE A. BRAY, MD, Torrance, California

Injections of human chorionic gonadotropin (HCG) have been claimed to aid

in weight reduction by reducing hunger, and affecting mood as well as aiding

in localized (spot) reduction. We have tested these claims in a double-blind

randomized trial using injections of HCG or placebo. Weight loss was identical

between the two groups, and there was no evidence for differential effects on

hunger, mood or localized body measurements. Placebo injections, therefore,

appear to be as effective as HCG in the treatment of obesity.

THE TREATMENT OF OBESITY with diet and injections

of human chorionic gonadotropin (HCG)

was suggested by Simeons in 19541 but its effectiveness

has never been clearly established.2-5 In

spite of the tenuous scientific basis for treating

obesity in this fashion, the method has flourished

in commercial weight clinics throughout the

United States but with concentrations in certain

locales such as Southern California.6 Many of the

commercial weight clinics advertise, operate on a

high profit margin and offer physicians large sums

of money to affiliate with them while making

minimal demands upon physician time. Consequently,

with strong financial motivations for the

continued use of the Simeons method, critical

objective evaluation seemed indicated. Among

the values claimed for this treatment are less

hunger; differential weight loss predominantly

from the hips and legs, and less emotional difficulties

such as depression during treatment. To

put these allegations to the test the following

randomized double-blind study was carried out.

From the Clinical Research Center, and the Department of

Medicine, Harbor General lHospital, Torrance, and University of

California, Los Angeles, School of Medicine.

Submitted February 23, 1977.

This investigation was supported in part by grant RR 00425

from the National Institutes of Healtlh and from the American

Society of Bariatric Physicians.

Reprint requests to: George A. Bray, MD, Harbor General

Hospital, 1000 West Carson Street, Torrance, CA 90509.

Patients and Methods

Patients answering an advertisement for participation

in a treatment program for obesity were

enrolled after payment of a deposit which was

refundable upon completion of the study. The

participants in this study were white women between

20 and 40 years of age, 152 and 172 cm

in height, and 20 percent to 60 percent overweight.

They were all in good health and had

not received HCG previously nor were they receiving

any medication for obesity. Following physical

and laboratory examinations, patients were randomly

assigned into two groups, one receiving

human chorionic gonadotropin and the other

receiving placebo injections of diluent.

The drugs were prepared and dispensed by a

local pharmacist, according to code number. Injections

were given six days a week for six weeks

and weights were obtained weekly. The measurement

of hunger was evaluated by the method of

Silverstone8 and involves asking patients to

mark a line between I and 9 based on their rating

of hunger (1 = not hungry; 9= maximum hunger).

This measure was obtained at the beginning

and at the end of treatment. The circumference

of the midthigh, the chest, the hips at the iliac

crest, and the mid-upper arm were measured at

THE WESTERN JOURNAL OF MEDICINE 461

CHORIONIC GONADOTROPIN AND OBESITY

the beginning and end of treatment to assess the

possibility of localized fat reduction. Changes

in mood during treatment were assessed using the

Multiple Affect Adjective Check List, which rates

anxiety, hostility and depression.9 Instructions regarding

diet, cosmetics and handling of patients

at return visits were identical to those described

in the study reported previously by Asher and

Harper.'0 Upon completion of the course of injections

the code was broken, and the data were

tabulated and analyzed by analysis of variance

using an IBM 370 computer.

Results

Twenty patients were enrolled in each group.

The only significant difference between the two

groups on the initial measurements was on the

anxiety scale, where the HCG group were more

anxious (p <.05) (Table 1). During treatment,

seven patients in the placebo group and two in

the HCG group failed to meet the minimum criteria

TABLE 1.-Initial Values for Clinici

In Two Groups of Pati

HCG*

Body weight (kg) . 81.4± 9.7

Circumferences (cm)

Biceps ........ 33.3 ± 2.8

Chest ......... 91.2± 8.4

Iliac crest ..... 104.6± 9.9

Midthigh ...... 58.2± 5.4

Hunger score .... 3.3± 1.1

Anxiety score .... 83.6±20.8

Hostility score . . . 69.1 ± 22.0

Depression score . 74.1 ± 24.5

for completion and were excluded from subsequent

analysis (X2 for difference in dropouts

between groups using the Yates correction was

2.294; p >0.10). The rate of weight loss is shown

in Figure 1. There were no significant differences

between the two groups at any time. The initial

and final values for the anthropometric and psychological

variables are shown in Table 2. There

were no significant differences in the changes in

any of these variables between the beginning and

end of the treatment when comparing the patients

who started and finished.

Comment and Discussion

In this trial of HCG and its diluent as a placebo,

there were no significant differences in the two

groups other than the greater anxiety in the HCG

WEEKS OF TREATMENT

Figure 1.-Body weight during treatment with human

chorionic gonadotropin (o) or placebo (e). There was no

significant difference at any time.

85-

al Measurements

fents

Placebo* Pt w

3:

79.4± 8.4 .483

a0

33.0± 2.5 .881 m

94.0± 7.1

101.8± 11.2

57.4± 4.2

2.8± 1.2

63.2± 28.0

71.6±28.3

69.4±23.3

.255

.402

.681

.203

.017

.770

.557

*N=20

tProbability determined by analysis of variance for group differences.

TABLE 2.-Initial and Final Values for Clinical Data in HCG-Treated

and Placebo-Treated Patients

HCG Placebo

Initial Final Initial Final P

Body weight (kg) 80.4± 2.3 71.6± 2.1 79.7 ±2.6 71.6± 2.3 .366

Circumferences (cm)

Arm .33.0±0.5 29.5±0.5 33.3±0.8 30.0±0.5 .733

Chest .91.7±1.8 88.6±1.5 94.0±2.0 89.4±1.8 .405

Iliac crest. 103.9±2.3 95.0±2.0 100.6±3.8 92.5±2.3 .772

Midthigh. 57.2±1.0 53.1±1.0 57.4±1.3 53.6±0.8 .285

Hunger score.3.3±0.3 4.4±0.5 2.9±0.3 4.2±0.5 .709

Anxiety score. 85.1±5.0 64.5±5.4 67.1±8.1 65.4±6.1 .139

Hostility score. 66.9± 5.2 66.4± 3.9 72.6±7.6 60.9± 6.7 .318

Depression score 72.1±5.9 67.9±4.7 67.7±6.9 62.4±5.0 .913

*Probability determined by analysis of variance from F ratio for individual differences between initial

and final values.

462 DECEMBER 1977 * 127 * 6

CHORIONIC GONADOTROPIN AND OBESITY

group before treatment. It is clear that patients

lost weight quite satisfactorily indicating a high

degree of adherence to the 500 kilocalorie diet.

The injections of HCG, however, provided no additional

effects that could not be accounted for

by the diet alone. We conclude, therefore, that

HCG used in the manner prescribed by Simeons

does not enhance the rate of weight loss, nor

does it significantly reduce hunger or change the

ratings of anxiety, hostility or depression.

Although a number of other studies using HCG

in the treatment of obesity have been carried

out,1' there appear to be only two that found

HCG may be effective in treating obesity. The

recent study by Stein and co-workers4 was designed

in much the same manner as the present

study, except that mood ratings were not examined.

However, they reached the same conclusion.

With the now overwhelming body of

evidence suggesting that HCG is no more effective

than placebo in the treatment of obesity, it would

seem that further efforts to perpetuate the Simeons

method could only be financially motivated.

Therefore, we feel that the 20 year history of

the use of HCG in the treatment of obesity should

come to an end because injections of placebo

appear to be equally effective in all respects.'2

REFERENCES

1. Simeons ATW: The action of chorionic gonadotropin in the

obese. Lancet 2: 946-947, 1954

2. Albrink MJ: Chorionic gonadotropin and obesity? Am J Clin

Nutr 22:681-685, 1969

3. Bray GA: The Obese Patient, Philadelphia, W B Saunders,

1976, chapter 9

4. Stein MR, Julis RE, Peck CC, et al: Ineffectiveness of

human chorionic gonadotropin in weight reduction: A doubleblind

study. Am J Clin Nutr 29:940-948, 1976

5. Young RL, Fuchs RJ, Wolfjen MJ: Chorionic gonadotropin

in weight control. JAMA 236:2495-2497, 1976

6. Crout JR: Chroionic gonadotropin. Federal Register 39:

42397-42403, 1974

7. Bray GA (Ed): Obesity in Perspective, Fogarty International

Center Series on Preventive Medicine, Vol 2. Washington,

DC, US Government Printing Office, 1976, pt 1, p 7

8. Silverstone JT, Turner P, Humpherson P: Direct measurement

of the anorectic activity of diethylpropion (Tenuate Dospan).

J Clin Pharmacol 8:172-179, 1968

9. Zuckerman M, Lubin B, Robins SJ: Validation of the Multiple

Affect Adjective Checklist in clinical situations. J Consult

Psychol 29:594, 1965

10. Asher WL, Harper HW: Effect of human chorionic gonadotropin

on weight loss, hunger, and feeling of well-being. Am J

Clin Nutr 26:211-218, 1973

11. Bray GA, Greenway FL: Pharmacological approaches to

treating the obese patient. Clinic Endocrinol Metab 5:455-479,

1976

12. Came S: The action of chorionic gonadotropin in the obese.

Lancet 2:1282-1284, 1961

Protocol of Taking Blood Pressures in Children

Most often it's very difficult in an office practice to take blood pressures in patients

under 2 and 3 years of age. However, I think there's a great need for us to be

doing this; and we need to develop our techniques and our sensitivities to be able

to determine blood pressures on every physical examination that we do on a

child. I believe that pediatricians should devise a special protocol in taking blood

pressures. .-. . They should take a blood pressure with the patient standing or

sitting; and then they should take the blood pressure following exercise. I think

this would be terribly important. Many of us know that when a child first comes

into a physician's office and is rather nervous, the child's blood pressure might

be elevated as a result and perhaps the results of a blood pressure determination

done at home by a parent might be much more significant, so that you can use

this as a guideline.

-PHILIP L. CALGANO, MD, Washington, DC

Extracted from Audio-Digest Pediatrics, Vol. 22, No. 1, in the

Audio-Digest Foundation's subscription series of tape-recorded

programs. For subscription information: 1577 East Chevy

Chase Drive, Glendale, CA 91206.

THE WESTERN JOURNAL OF MEDICINE 463

Lat Pull downs are a excellent exercise, this is a great exercise for your upper back muscles. A lat pull down is designed to work the Latissimus Dorsi (wings, or v-shape muscle) Muscle though when performed right this exercise also works the rear deltoids (back part of the shoulders), Rhomboids (the muscles that pinch the shoulder blades), Biceps (the guns, or front of the upper arms in anatomical position), forearm muscles (lower arm), and helps with some lower back strength from the lats inserting into the ligaments into the lumbar region. 

How to perform this exercise: Grab the bar about double the width of your shoulders (you may vary the grips: (wide, narrow, underarm, ect) for different muscle requirements and stimulus for the lower back).  Though beginners stick with the first grip I recommended.  Lean your head back and body back slightly so you may pull the bar down towards your upper chest.  Focus on keeping your shoulder blades pinched together and pulling down with your lat (upper back muscles), do your best to pull with your back and not so much with your biceps.  You only want to pull the bar down until your upper arm touches your back or until the bar is about upper chest, or chin level.  Do not pull the bar down by bending your wrist.  Your wrist should be straight during the entire movement and never be flexed.  Lower the bar back to the starting position straightening your arms while keeping your shoulder blades pinched together and down and avoid from allowing your shoulders to raise upward.  Move slowly about a 3-1-3 temp, so take 3 seconds to lower the bar down and pause for 1 second at the bottom position and then extend the bar up for 3 seconds and repeat.

Basic exercise program would to add this to someone exercise program for 3 sets of 8-10 repetitions. 

Warning: Never pull the bar behind your neck: risks far outweigh the benefits, not to mention someone became a paraplegic by performing this exercise this way.  Avoid at all cost, it doesn’t do much for you different than performing it in front of you. 

Again Exercise right = results, better body, healthier you.

These steps are great for doing step ups, step ups are a great exercise for strengthening your legs. Lower body strength and balance is a must as we age so when we move our body is strong and stable to support us during any movement or activities we do. We all know how falls and the elderly are detrimental to an older adults health. If an older person falls and bust their hip it can be life altering as well as the end of life for them. From breaking their hip and the bed rest they have to have which causes even more atrophy in their muscles which leads to less of active lifestyle. We all know that exercise and movement is a must to keep our bodies and mind healthy.

Do step ups: Get two raisers or more if you can handle it and place them under the step.

Step up using one leg do all 10 reps on one leg and then come down, always keeping that one leg on the step. You can also alternate. Though for greater muscle development keep the tension on one leg for the full reps and then switch legs once finished with all the reps.

Do 3 sets of 10 reps if you’re a beginner. It’s a great lower body workout. Remember to drive up with your leg and focus on squeezing your butt at the top. Very important to get your glutes (butt) to activate when performing this exercise.

Add step ups to your exercise program, just remember when you step up don’t allow your knee’s to wobble when you step up keep them stable.