Grains and the American Diet

July 19th, 2010

Today’s American diet has grains in everything. Our typical side dishes include rice, bread, wheat pasta, or corn. The crops that go into these products are not necessarily that healthy and most people are sensitive to one of these grains, if not all of them and may not know it. The fact of the matter is that our gut is where our health starts and poor digestion can cause all kinds of disease over time.

I am going to give some good healthy choices to use instead of bread, rice, wheat pasta, or russet potato (high sugar). That’s right, these turn into sugar in our bodies which we need for fuel but today it is way over done and that is why our society is overweight, if not obese.

So let’s starts with a sandwich. Why not use some leafy green lettuce to wrap that meat around and the beloved hamburger could have grilled portabella mushrooms for the bun.

Spaghetti: I have used spaghetti squash it is wonderful! Buy it at your local market, just cut it open, scrape seeds out and steam it. After it is cooked you scrape the inside out and it comes out like noodles. With a good red sauce and meat, it is just great.

Side dishes for dinner can be a small sweet potato or yam.  They are very good for you and low in sugar and full of vitamins.

I also enjoy green beans steamed with sea salt and olive oil with a nice grilled chicken or any good quality meat you choose.

It’s summer so try some of the summer squashes, also a carbohydrate, but a good healthy one, and don’t forget your fat on the top of these great veggies.  A little butter or the olive oil is healthy and very good!

By Renee Woods, CPT, RKC

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BOSU Exercises

July 1st, 2010

July is a great month to try something new. With a month like this, why not try something explosive. By this I mean plyometric exercises which are a type of exercise using explosive movements to develop muscular power.

The BOSU Balance Trainer is one the tools that we use for functional training but can also be used for a variety on plometric exercises. The name BOSU is an acronym which stands for “both sides up”. This means that you can literally use either side to perform different exercises. Each side actually feels completely different which you will quickly find out when you attempt to stand on it. But be careful if it is your first time because it is not a toy and you could possibly hurt yourself. It would probably good to have some assistance in order to give it a try.

It was introduced in 2000 and has become a staple in equipment for every functional training facility. It is even used for group exercise classes in some facilities. If you have never done any type of balance training or even heard of it, it might be time to add something new to your routine. One purpose of balance training is to activate multiple muscles at once. If you were to do an exercise on the floor you would be completely balanced. If you took that same exercise and now did it on the BOSU, it would be a completely different exercise that would fire off so many more muscles, and at the same strengthening your joints. This is also why it can be a tool to help prevent injury in athletes or even help rehab a past injury. It might not look like much but it is a very versatile piece of equipment.

Check out this video to see some great explosive movements on the BOSU.


YouTube Direkt

By: Sean Salazar, CPT

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Product of the Month: Isotonix® Might-A-Mins® Children’s Multivitamins

July 1st, 2010

Primary Benefits of Isotonix® Might-A-Mins® Children’s Multivitamins:

•    Supports optimal immune functions
•    Supports skeletal health and growth
•    Supports health and growth of teeth and gums
•    Supports general healthy growth and development
•     Supports cognitive health and development
•    Supports healthy vision and eyes
•    Supports a healthy intestinal tract
•    Promotes normal digestion
•    Supports a healthy heart
•    Helps maintain normal blood sugar levels
•    Provides antioxidant protection
•    Tastes great
•    Easy to swallow in liquid form

What Makes Isotonix® Might-A-Mins® Children’s Multivitamins Unique?

It is often difficult to make sure that your kids are maintaining a healthy, well-balanced diet and receiving the proper amount of vitamins and minerals. It can be an even bigger challenge today due to children eating away from home, at school, friend’s houses and fast food restaurants. With Perfect Fit’s Isotonix® Might-A-Mins®, you can provide your children with the proper daily allowances of most vitamins and minerals that are best for them.

Isotonix Might-A-Mins contains 12 vitamins and 10 essential minerals, along with phytonutrients from a proprietary blend of fruits and vegetables. With this formula your children can enjoy the benefits of fruits and vegetables daily, without them even knowing or complaining about them. Phytonutrients are plant extracts that have been found to play an important role in helping the body help itself.  It has been established that phytonutrients reduce oxidation, counteract environmental pollutants and support a healthy heart. Research has also shown that they naturally help boost the immune system. Also added to the formula is a special blend of probiotics, which are “good bacteria” essential for proper digestion. Iron has been eliminated from the Might-A-Mins formula due to its potential toxicity, especially for children under six, and also because kids usually get plenty of iron from the foods that they eat.

Special care has been taken in selecting the proper nutritional ingredients. For example, the beta-carotene contains other naturally occurring carotenoids that include a healthy dose of lutein and zeaxanthin, which are both proven to support healthy vision and promote healthy eyes. The Vitamin E that is included in the formula, d-Alpha tocopheryl succinate, is naturally occurring, and found to be the best source of Vitamin E, when working in coordination with support nutrients. The proprietary blend of phytonutrients include extracts from apples, broccoli, carrots, cranberries, grapes, kiwi fruit, lemon, limes, oranges, peaches, pineapples, raspberries, spinach, strawberries and tomatoes. Other nutrients include:

  • Vitamin A (Beta-Carotene)
  • Vitamin B-Complex (Vitamins B1, 2, 3, 6, 5, 8, 12 and Biotin)
  • Vitamin C
  • Vitamin D3
  • Calcium
  • Chromium
  • Copper
  • Vitamin E
  • Iodine
  • Magnesium
  • Manganese
  • Selenium
  • Silicon
  • Potassium (Bicarbonate)
  • Zinc

Absorption and efficiency of nutritional supplements are also two important features to examine when selecting a nutritional supplement and Isotonix Might-A-Mins contains both. This supplement is in the form of an isotonic fluid, which ensures that the nutrients are efficiently absorbed. No more pills to swallow or chew. The stomach has very little work to do because the pH and tonicity are carefully designed to allow the stomach to quickly release all the nutrients into the small intestine. It is usually taken on an empty stomach and when the isotonic fluid enters the body, it is delivered to the small intestine, nutritionally concentrated. Then it is quickly absorbed into the blood stream maximizing the amount used by the body. With the Isotonix Might-A-Mins formula, this process takes about five minutes, where a standard vitamin tablet can take up to four hours.

When taken as directed, whether your children are 3 or 10, this formula is a complete nutritional source. Isotonix Might-A-Mins with Phytonutrients is the perfect way to fill the nutritional gap that today’s lifestyles can create in our children from the types of foods they eat.

Click here to read more or purchase Isotonix® Might-A-Mins® Children’s Multivitamins.

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Full Body Workout on the Smith Rack/Smith Machine

June 30th, 2010


The Smith machine is usually that piece of equipment that is tucked back in the corner of any fitness facility. Because of this, you might have never even noticed this machine. If you have noticed it, chances are you might have been a little intimidated with it and have never tried to use it.

It is a great machine that is kind of a cross of a free weight barbell with machine like capabilities. It is a barbell that is fixed within steel rails. These steel rails make it like the other machines in a gym by taking away the need to stabilize the weight in all planes. This is why it can be a benefit to people that exercise alone. Even though it is great to work out with a partner, it is very hard to find that perfect person with a similar workout schedule. So here steps in the Smith Machine. You can now do those lifts like squats and chest press without a spotter while feeling safe enough to try a challenging amount of weight.

I am not saying you should only use this machine. But it is a great thing to use when you want to push yourself but do not have someone around (or want to ask a stranger) to give you a spot.

By: Sean Salazar, CPT

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Combination Exercise – Squat, Bicep Curl, Overhead Press

June 18th, 2010


YouTube Direkt

There are many different exercise routines that get many different types of results. The main thing with any exercise routine is to get the most results in the shortest amount of time. Some reasons that people do not results is that they do know what to do or that they feel they do not have enough time to get it done.

To help solve some of these issues it would be great to implement full body, combo exercises. Many people that come to me want to lose weight or tone up. So if that is the case why would we choose to waste our time by just doing bicep curls that only work our arms? The bicep is a very small muscle and by doing this you are isolating this small muscle all by itself. Instead you should try a split squat with a bicep curl ending in a shoulder press. Now you are not only activating biceps. You are also activating legs, core muscles, biceps, triceps and shoulders all at once. You will get a lot more done in a fraction of the time with exercises like this. When it comes to exercise you should work smarter and harder. This will allow you get a lot more done so you do not have to spend so many hours in the gym. Now you can have this time to be with family and friends while looking and feeling better than ever.

By: Sean Salazar, CPT

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Grilled Filet Mignon with Vegetable Kebabs

June 2nd, 2010

Father’s Day is just one more day to give dads the excuse to do what they do best – GRILL! Another thing many dads want to do is decrease their waistline. This recipe can do two things at one by serving up something a little healthier and lower in calories. Start up the grill and try this great tasting recipe.

Grilled Filet Mignon with Vegetable Kebabs

4 servings

Active Time: 20 minutes

Total Time: 30 minutes

Ingredients:

  • 1 lemon, zested and juiced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 16 cherry tomatoes
  • 10 ounces white mushrooms, stemmed
  • 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
  • 1 small red onion, cut into wedges
  • 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

Preparation:

  1. Preheat grill to high.
  2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
  3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

Nutrition:
Per serving: 291 calories; 17 g fat (4 g sat, 9 g mono); 70 mg cholesterol; 10 g carbohydrates; 27 g protein; 3 g fiber; 363 mg sodium; 529 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Zinc (33% dv), Iron (25% dv).

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Product of the Month: Isotonix® Resveratrol

June 1st, 2010

Poor cellular and cardiovascular health is becoming a worldwide epidemic. An unhealthy diet of processed, high-calorie, high-fat foods, pollution, smoking and sedentary lifestyles all contribute to poor cell and heart health. Scientists revealed The French Paradox, which states that even though the French drink, smoke and eat high-fat foods they have some of the lowest incidences of poor cardiovascular and cellular health. Scientists attribute this to the large amounts of red wine that the French consume, or more importantly, an extract found in red wine, resveratrol. Resveratrol is an ingredient with incredible clinical research revealing that it supports cardiovascular and normal cell health. Because wine is so highly processed, the actual amount of resveratrol is quite low. One would have to drink at least three bottles of red wine a day to experience the effects of resveratrol extract. Additionally, the content of resveratrol in red wine is inconsistent and varies by type of wine, region and processing techniques. Resveratrol extract or more specifically, Resveravine®, which is a more concentrated form of resveratrol, ensures that the body reaps all of the benefits of resveratrol, without the ill effects from three bottles of wine.

Isotonix® Resveratrol is an isotonic-capable supplement, made from three patented ingredients, Resveravine with 20% resveratrol extract, BioVin® Advanced with 5% resveratrol extract, and VitaBlue® (wild blueberry extract), designed to promote normal cell health. Isotonix Resveratrol works to maintain cell health, promote normal cell cycle activity, promote apoptosis (programmed cell death) in unhealthy cells, support the normal activity of the SIRT-1 gene, and promote cardiovascular health, by promoting healthy platelet activity, promoting vasorelaxation, and providing antioxidant protection of LDL particles. Resveravine is a combination of trans-resveratrol (20% purity) and viniferin extracted from vine stems, which work synergistically to enhance the effectiveness of resveratrol extract. Trans-resveratrol is the predominate isomer found in red wine grapes and juice, and Resveravine is 100 to 300 times more concentrated in trans-resveratrol than other products from grape skin. According to the Linus Pauling Institute at Oregon State University, trans-resveratrol may have a higher bioavailability than other isomers of resveratrol. Resveravine provides a higher level of free radical defense against oxidative stress, stronger promotion of normal cellular activity, and higher antioxidant protection of LDL particles than pure resveratrol extract.

Isotonix dietary supplements are delivered in an isotonic solution. This means that the body has less work to do to obtain maximum absorption of the nutrients. The isotonic state of the suspension allows nutrients to pass directly into the small intestine and rapidly absorb into the bloodstream. Isotonic, which means “same pressure,” bears the same chemical resemblance of the body’s blood, plasma and tears. All fluids in the body have a certain concentration, referred to as osmotic pressure. The body’s common osmotic pressure, which is isotonic, allows a consistent maintenance of body tissues. In order for a substance to be absorbed and used in the body’s metabolism, it must be in an isotonic state.

With Isotonix products, little nutritive value is lost, making the absorption of nutrients highly efficient while delivering maximum results.

Read more or purchase Isotonix® Resveratrol here.

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7 Quick Ab Exercises w/ No Equipment

May 26th, 2010

As a follow-up to our post a couple of months ago (http://www.perfectfitshop.com/blog/?p=40), here is a great video by Sean Salazar demonstrating some core ab exercises that you can do on the floor with no equipment.  Check it out!


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Why Train in a Private Studio?

May 21st, 2010

If you have ever spent much time in a big-box gym, you will not have to think too long on how to answer this question. Many people are intimidated at the prospect of going to a large chain gym because of the ogling, crowds, lack of supervision and nonexistent personal attention. The one-size-fits-all approach is not in the best interest of the individual. It is usually in the best interest of the bottom line of the large corporation. That is not to say that there are not some really good individuals working at these facilities, but it is hit and miss at best. Personal trainers generally begin their career at a large chain gym to gain experience and make mistakes in an environment that is very forgiving. If they don’t do a good job with a client and the client quits, no worries, there are an abundance of new clients being handed to them whether they are good or not. The client who does stay may experience a revolving door of trainers as novice trainers quit or move on.

At Perfect Fit, we have only established trainers with a proven track record, who have happy clients and excellent client retention because it is their business rather than just a job! Also we have no monthly membership fee.  So, even if you have a membership at another gym, you can come to us just for personal training. Our hourly rates are comparable, we have convenient payment plans, and you will always be with an experienced wellness professional to keep you on track. Keep your gym membership for free group classes, swimming, racquetball, etc. Be smart with your health and choose excellence in individual and small group personal training.

Be sure to check out our website for some outstanding introductory offers on personal training!

By Jill Knipp, CPT, RKC

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Come Join Us This Sunday!

May 18th, 2010

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