Get Fit 09

closing this blog please sigh up at new blog.

2010-12-02T12:16:00.000-06:00

http://kippo-getfit10.blogspot.com/

Moderate Exercises to Fitness!

2010-09-14T09:22:00.002-05:00

Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON'T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

The Importance of the 12 B vitamin

2010-05-27T14:04:00.000-05:00

The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. 12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body.

The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly.

Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b. This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b.

If the body does not have enough 12 b then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required. Kids are also at risk from anaemia because they may not eat the food that contain 12 b. Pregnant women need more 12 b because the baby is absorbing 12 b during the pregnancy to grow properly.

Old facebook page deleted new one up..

2010-05-24T07:21:00.002-05:00

Well my face book page got deleted so starting over from scratch if you get this add me at my new page. Hope to hear from all of you again soon.

http://www.facebook.com/derek.lundy

Rapid Weight Loss Techniques

2010-04-05T10:13:00.000-05:00

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone's body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body's reaction. Exercise program must be suitable to one's body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it's also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body's insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Greatest Vitamin Sources

2010-03-10T17:14:00.001-06:00

There is a lot of debate as to what the greatest vitamin actually is. Each vitamin has its own essential functions that contribute to a person’s general health and well-being. It is impossible to actually state that one of these is the greatest vitamin. However there are a number of foods that provide the greatest vitamin quantities.

The greatest vitamin sources vary for each vitamin. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. However, it may be useful to list the greatest vitamin sources for each vitamin to be used as a guide.

* Greatest vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver

* Greatest vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

* Greatest vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

* Greatest vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

* Greatest vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

* Greatest vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

* Greatest vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

* Greatest vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

* Greatest vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

* Greatest vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

* Greatest vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

* Greatest vitamin B13 sources are root vegetables, liquid whey

* Greatest vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

* Greatest vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

* Greatest vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

* Greatest vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds

* Greatest vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts

* Greatest vitamin F sources are vegetable oils, butter, sunflower seeds

* Greatest vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower

* Greatest vitamin Q sources are pinto beans, legumes, soybeans

* Greatest vitamin T sources are sesame seeds, raw seeds, butter, egg yolk

* Greatest vitamin V sources are raw cabbage, sauerkraut, leafy vegetables

Weight Loss programs

2010-02-27T07:59:00.001-06:00

The race to fitness is on and a lot of people are getting into the band wagon. Some people do it to achieve a sexy body, some people just do it because they are embarrassed with the body they have now, while others do it simply to remain fit and heatlthy. As such, many fitness programs are out in the internet, in gyms, spas and fitness centers all over. Some are too expensive to afford that one may even lose weight just by trying to work out the money needed to pursue these fitness programs.

One may not have to go to the gym or the spa or any fitness center and spend much just to slim down to obtain that longed for sexy body. There are many books available in the bookstore which offer weight loss programs which are convenient and for free, of course the books are not though. These weight loss programs, or diet plans are gaining immense popularity with so much publicity, testimonials and reviews that one may be confused which exactly to follow. So before choosing which weight loss plan to follow, try reading these summaries about the most popular diet programs out today.

Atkins' New Diet Revolution by Dr. Atkins. This weight loss program encourages high protein diet and a trim down on the carbs. One can feast on vegetables and meat but should fast on bread and pasta. One is also not restricted against fat intake so it is okay to pour in the salad dressing and freely spread on the butter. However, after the diet, one may find himself lacking on fiber and calcium yet high in fat. Intake of grains and fruits are also limited.

Carbohydrate Addict's Diet by Drs. Heller. This diet plan advocates low carbohyrate eating. Approves on eating meats, vegetables and fruits, dairy and grain products. however, warns against taking in too much carb. "Reward" meal can be too high on fats and saturated fats.

Choose to Lose by Dr. Goor. Restrains fat intake. One is given a "fat" budget and he is given the liberty on how to spend it. It does not pressure the individual to watch his carbohydrate intake. Eating meat and poultry as well as low-fat dairy and seafoods is okay. A go signal is also given on eating vegetables, fruits, cereals, bread and pasta. This weight loss plan is fairly healthy, good amounts of fruits and vegetables as well as saturated fats. Watch triglyceride levels though; if high, trim down the carbohydrates and tuck in more of the unsaturated fats.

The DASH Diet. Advocates moderate amounts of fat and protein intake and high on carbs. Primarily designed to lower blood pressure, the diet plan follows the pyramid food guide and encourages high intake of whole wheat grains as well as fruits and vegetables and low-fat dairy. Some dieters think it advocates too much eating to procure significant weight loss.

Eat More, Weigh Less by Dr. Ornish. Primarily vegetarian fare and strictly low-fat. Gives the go signal on the "glow" foods but warns to watch it on non-fat dairy and egg whites. This diet is poor in calcium and retricts consumption of healthy foods like seafoods and lean poultry.

Eat Right for Your Type. Interesting because it is based on the person's blood type. recommends plenty of mest for people with the blood type O. Diet plans for some blood types are nutritionally imbalanced and too low in calories. And for the record, there is even no proof that blood type affects dietary needs.

The Pritkin Principle. Focused on trimming the calorie density in eating by suggesting watery foods that make one feel full. Eating vegetables, fruits, oatmeal, pasta, soups, salads and low-fat dairy is okay. Although limits protein sources to lean meat, pseafood and poultry. Although it is healthy by providing low amounts of saturated fats and rich amounts of vegetables and fruits, it is also low on calcium and limits lean protein sources.

Volumetrics. For low-density calorie eating. Recommends the same foodstuff as Pritkin but restricts fatty or dry foods like popcorn, pretzels and crackers. This plan is reasonably healthy given the high amounts of fruits and vegetables as well as being low in calorie density and saturated fats.

The Zone. Moderately low on the carbs yet moderately high on the proteins. Encourages low-fat protein foods like fish and chicken plus veggies, fruits and grains. It is also healthy but lacking in grains and calcium.

Weight Watchers. High carbohydrates, moderate on fats and proteins. A very healthy diet plan and very flexible too. it allows the dieter to plan his own meal rather than give him a set to follow.

FEB 2010 update and some random thoughts.

2010-02-06T21:06:00.003-06:00

Hey, Well spent most of this year so far following a pretty strict diet and some at home workouts that have been going really good. I did close my Beachbody account for now but will not be for good and i am always around to help anyone that needs it so feel free to look me up anytime i love talking about fitness and programs ect.

So ive been doing about 1500 -1600 calories a day. Burning anywhere from 2000-3000.

Keeping track of everything i eat in a journal. Which is a great thing. And is so easy to do and holds you accountable cause you can see everything you have eating and notes.

Why you ate that way what caused you to eat. Was it a bad call or something that day that triggered it ect.

Making food a way to fuel your body is a great step in losing weight and making sure your body has what it needs over what you think you need!

So ive gotten to this point and now am paying even more attention to it and im loving it. Thinking of food as fuel and not something to give your self as a treat makes it more healthy and your body even more ready for what ever kind of workout you plan on doing.

A good example is paying attention to how you feel after workouts and looking at your journal to see what you ate.

You notice a BIG change in how you feel if you ate crap all day then worked out or if you ate perfect and went to the gym.

You dont get tired as easy,you dont loose focus as fast, eating healthy not only makes you feel better threw out the day but it has a BIG BIG impact on what you do in the gym.

Well So far this year ive been doing great and learning and reading alot. its been ok so far have a few things with my foot doctor and hoping that will be a easy procedure and over quick. And heal even faster :)

So of course im setting up everything i possible can for if anything goes wrong i dont want to have to sit around and not be able to do anything or start just eating crappy.

So have a great weekend and hope everyone has a fun SUPERBOWL!

Healthy Diet - A Guide to Weight Loss

2010-01-30T13:29:00.001-06:00

Here are some weight loss diet tips that can be followed anywhere, everyday:

1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.

2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.

3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.

4. Take pita bread roll ups or wraps with salad fillings.

5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.

6. Add alfalfa or mung beans to salad to get extra iron.

7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.

9. Consult the doctor before beginning an exercise or weight loss program.

10. Slowly eat and chew each bite during meals as this would decrease one's appetite.

11. Complete three small meals and two snacks everyday instead of one or two huge meals.

12. Use chicken stock when stir-frying. This will cut down on hidden fat.

13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.

14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.

15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.

16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.

17. Look for a weight loss "buddy," club, or support mates. This will motivate you to stay and enjoy your weight loss program.

18. Though it's hard at first, try not eating 3 hours or more before bedtime.

19. Make pasta a fast food choice - preparing a pasta meal or salad will only take 10-12 minutes.

20. Chilli helps to speed up metabolism - even the milder varieties.

21. Try making omelettes without adding the yolks! A dramatic decrease in fat.

22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.

23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.

24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.

25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don't be tempted to buy goodies.

Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.

Back to turbo jam weight loss

2010-01-24T06:07:00.004-06:00

Well this past couple weeks ive been going back and forth between p90x and turbo jam.

And i really am liking turbo jam as it is not to bad on my foot very easy to modify while my foot is in pain.

Doing one a couple of the workouts every day and have really seen why so many people say they just love turbo jam. Burning tons of calories and having fun are a amazing combo.

Recent posts ive made ive been talking about many things searching the web to find good ideas and points of weight loss working out ect. And its really helped me learn these and how to right articles so they keep my and hopefully the people that read this interested.

So here is some things ive found and am sharing hope you enjoy and find your workout. The one you love to do and look forward to doing everyday. Have a great weekend!

There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing those excess weight.

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

Weight loss reduces sleep apnea

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

10 Things You Should Know About Stretching

2010-01-18T04:15:00.000-06:00

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit. Beachbody and all there workouts have great stetching before after and sometimes even in the middle of the workout to keep you relaxed and body warmed and flexible.

Natural Weight Loss: When you do not have to Go Over

2010-01-16T13:19:00.007-06:00

Eat right, keep moving.

You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others having to do with looks.

In addition, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take forward-looking steps to stop it.

Health experts say that most people who are into losing weight usually stray. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

The Way to Losing Weight…Naturally

The nuts and bolts of eating right maintaining a healthy weight is not all that complicated. In fact, it is a good bet that most people know pretty well what is best. Hence, losing weight the natural way should not be a problem at all.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not put on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a lean cut of meat. Fat is the gravy you should not pour over it.

Moreover, health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you will not fall into the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the greatest delusions of the 1990s is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat.

The term fat-free can be a trap if you start to believe that you can eat any amount of the foods that are advertised that way.

What’s more, it is best to respond to hunger with healthful snacks. Health experts say it would be better to try eating every three to four hours, which may mean a nutritious low-fat snack between lunch and dinner.

When you feel the urge for food coming on, snacking on something healthy such as a slice of whole-grain toasted bread is a better alternative. Never skip a meal and eat snacks instead because that is the worst thing you can do if you are trying to control your eating habits and weight.

Remember, if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. When you say natural weight loss means that you do not have to use some accessories or helpful aids just to lose weight.

Losing weight naturally is a process and not a fad. Hence, it would take a lot of dogged determination, self-control, and discipline just to achieve your ideal weight.

Beachbody has alot of good workouts you can use. Insanity turbo jam p90x 10 minute trainer slim in 6. if you have a hour to workout or 10 minutes we can find something that suits you and your lifestyle. Have a great weekend and feel free to get ahold of me anytime!

Losing Weight the Healthy Way

2010-01-14T08:37:00.001-06:00

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

One way to prevent this scenario is to make people aware of the risks of being overweight or obese.

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds:

1. heart disease

2. stroke

3. diabetes

4. cancer

5. arthritis

6. hypertension

Losing weight helps to prevent and control these diseases.

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or pills do not work. If they do, the results are just temporary.

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.

Here are some tips on how you can lose those unwanted pounds the healthy way:

1. Do not starve your self.

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips).

2. Start your day right.

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently.

Five small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster.

4. Decide on how much weight you want to lose.

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6. Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activites and other home chores. Work out at home with insanity p90x turbo jam or many other beachbody products. And there just about the same cost as a gym membership without the hassle of trying to find time to drive to the gym or find someone to watch your kids. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.

p90x again Round 2

2010-01-11T20:15:00.003-06:00

Hey well its been awhile but im still on track. Had to cut out insanity because doc says its to much for my foot and even some of the p90x i should watch out for but im learning how to modify alot of the workouts so it doesnt hurt my foot.

So im doing p90x and found most of the workouts are alot easier this time.. Of course after insanity the warmups arent much but still feel like im working so that is a good thing.

Ive spent the last couple weeks really cleaning up my diet and finding new food to eat and to cook .

Some have been great and some well yeah they were alright hahha.. enjoying shakeology it really is great and so many ways to make it and tastes so good.

I got a calorie counter watch which is really cool. Helps me keep track in my food journal how much i put in and what comes out so i can keep even more track of what im doing.

Meeting new people all the time and working beachbody also as it is a great company and can be a good xtra cash job. Ive learned a lot of new things and have been enjoying everything that has come my way.

Might be having a surgery done to my foot in a month so im trying to make everything perfect and ready so when i cant do anything im not destroying everything ive worked so hard to get and achieve.

Well hope everyone is sticking with there workouts and having fun.

Christmas new years res p90x insanity biggest loser 2010

2009-12-18T14:49:00.008-06:00

Yeap big update this week as the year is coming to a close.

New site up http://coachkippo.weebly.com

Links to me and you can check out all my video's on youtube if you havent sub'd yet please do so have lots of ideas and new updates..

Looking back on this year has had many changes for me. I finished my first round of p90x i was one of the first to get finish and get threw insanity and get my shirt WOHOO:)

Watched the biggest loser and been more motivated then ever. Seeing them each week and knowing what they were going threw and have gone threw some of the same things really brings things toghter and makes you think about things more.

Became a beachbody coach and have met lots of new people made new friends.

And working with people and being there for them has been amazing!

Of course not all has been great.

Ive lost my job cause of my foot problems and being off work on long term disability Says in the handbook that if anyone is off work for more then 6 months even on long term disibilty they are let go.

Got a call and finding out my Aunt had breast cancer and talk to her all the time.

She is going okay but going threw all the test's and things she has to has brought her down but threw it all she found the man she loves and is getting married this summer.

She amazes me and i love her so much!

Lost interest in working out and eating healthy at times but i do always go back.

So now comes christmas the time of year that everyone is suppose to be happy and excited and probly for me its when i go down hill the most. Just so much to think about and do and get ready for and for most people it isnt the best time of year seems to really get worse the older i get but this year over all has been pretty decent. And of course everyone has to make cookies and all the food that makes the pants just a bit tighter lol.

So what is the new year gonna bring..

Well 2010

IM gonna start off with The biggest loser workouts ive got the dvd's and have done them and love them not that they are as crazy as p90x or insanity but they are good and i enjoy them and really as long as your having fun and up and moving its all that matters!

Also want to get my foot taken care of if it means another surgery then so be it but im tired of having to rest or not work cause of it its been 5 years time to get better!!!

My last thought for the new year is to stop my last bad habit SMOKING.. Ive cut down alot and feel better but somedays i just have to have one or 2 so i do. So that is my one goal that next year at this time i will be saying that ive quit..

And not letting my self get to the point where i dont want to work out or get to burnt out or even find my self giving up or not pushing as hard as i can because of whatever reason i have ..

Well that is it for this year hope you all have a great Christmas and a wonderful New year!!!

Quick update

2009-11-24T08:22:00.002-06:00

Hey yeah its been awhile since a update but everything is going pretty good.
Ive been doing insanity weight training 3 days a week then some sort of cardio riding a bike at the gym doing insanity p90x turbo jam rev abs chaxtreme different cardio workouts from all of them and its actully been kinda neat i might come up with a twisted version that uses all of those!
Kinda combo of everything as im just waiting to see how my foot and everything is going.
Oct sucked i was sick from about the 8th till just about nov 1st.
My b-day was the 25th of oct and i didnt do anything cause i was to sick bah... So just getting into doing some things to get back into things and having fun doing it. Love insanity upper body it is so fun and intense and everything you xpect from insanity hehe..
Well hope everyone has a good week and a nice turkey day:) Will be back with more updates after the weekend and hopefully have my mind set on what i want to do. THink im gonna give revabs a full go and do nothing else but that. But well see:)
Anyways just a quick update and have a great weekend and talk to you soon..

P90x grad in 2 days:)

2009-09-26T16:27:00.002-05:00

Yeah doing my last 2 workouts of p90x so happy. With finishing insanity almost 2 weeks ago and now p90x i feel so much better then i ever have.
So what is next well i keep fighting the urge to beging insanity again haha.
Im gonna go Turbo Jam but with a few changes on ab days ill be swapping out cardio abs and insane abs so ill have 3 differet ab workouts to choose from.
So ill be starting that here soon. I have had such a great time with all of these so far i just want more and more.
Gonna do that for probly 60days then ill see if im still enjoying it ill go another month. Then ill get ready to do round 2 of insanity.
Adjusting my diet to be alot cleaner and also looking into the body bug. I really want to know more about it and i like that you always wear it and can keep track of everything i know it is a bit costy but i am pretty set on getting it here soon. It sounds great and help hit goals and take even less thinking or wondering where im at since it tells you.
Well that is it for today have a great weekend.

INsanity p90x What is next?

2009-09-14T15:23:00.002-05:00

Well i am now a insanity grad yeah... Results were really good and i love insanity so much. If you are ready for a big challange then it is for you..
Have a week left of p90x then i will be a grad of that to. Been a really good 90days and Everything is looking up.
Redid my diet for the next couple weeks and still keeping it lower calories as it seems to be working really well and im not running out of steam so why change it!
Today i go turbo jam so im gonna go and give that a shot as it looks really fun and a nice change from insanity and p90x..
Here is my 60 day fit test results
switch kicks 28/116
Power Jacks 33/67
Power knees 52/100
Power jumps 18/52
Globe Jumps 3/14
Suicide Jumps 8/20
Push-Up Jacks 12/40
Low Plank Oblique 15/78

Also went and got agave for my syrup and it is amazing. Taste so good now i can make my bars again..
Well working on my
beachbody coaching site http://www.teambeachbody.com/coachkippo

and my main web site http://coachkippo.weebly.com/

Hope you are having a great day..

Insanity last day before fit test..

2009-09-11T16:25:00.003-05:00

Well tomorrow is my last day of insanity fit test #5 and im so happy.
Ive seen a lot of changes in my body and love what this program has done. I cant wait to get started on round 2!
Today i just finished my dvd i had to record for insanity infomercial and i have to say with the video recorder running it seemed to push me just a little bit more! But it was great and i have lots of clips and then had to do the interview.. I really hope they like what they see and hear would be great to have a spot.
And the other day i called beachbody and found out you can order insanity deluxe upgrade so i will be getting that soon i cant wait to get it!
For the last couple weeks i have dropped my calories by about 400. The first couple days was horrible i was so hungry so often. But then i got use to it and have been doing great, really feel like im slimming down a bit better since i started doing that. So i think ill keep it this way for a while and see how it goes. If needed i will raise it but for now it is working so i will keep it.
Well that is it for now keep digging deep and will have a update again soon.

SHAKEOLOGY PROTEIN BAR

2009-09-02T17:25:00.001-05:00

-1 cup oat flour, if you can't find oat flour just grind up oatmeal in your coffee grinder or food processor (that's what I did)
-1 scoop Shakeology, chocolate or greenberry
-1 tbsp ground flaxseed (if you can't find it or don't have it, omit it...if you have it whole, use your coffee grinder)
-1 tbsp wheat germ (if you can't find it or don't have it, omit it)
-1/4 tsp salt
-1/2 tsp baking soda
-2 tsp cinnamon
-1/8 tsp nutmeg
-3 egg whites
-3/4 cup sweetner, like splenda or some other sugar substitute (I used a generic brand)
-1/2 cup ricotta cheese
-2 jars of baby food carrots, find one that has the least amount of carbs

1) Preheat oven to 350
2) Spray a 8x8 backing dish or pan
3) In a large bowl mix the flour/oatmeal, shakeology, salt, baking soda, cinnamon, nutmeg, flaxseed, and wheat germ
4) In a smaller bowl whisk the egg whites and sweetener until foamy and disolved
5) Add the ricotta cheese and baby food and whisk until well blended
6) Add the wet mixture to the dry mixture and whisk until well blended
7) Pour into prepared baking dish and bake for 20-26 minutes...or until it's set

Now next time I make these I'm going to try adding a tbsp of cocoa powder to the dry ingredients....feel free to do this.

This recipe will make 16 bars and you can have two as a serving....enjoy after your workout or as a healthy snack!

Been Awhile

2009-08-29T23:19:00.003-05:00

Been super busy.. But getting back on track with the updates.
P90x and insanity are still going great. And seeing some nice changes and feeling so much better. Tomorrow is insanity fit test #4 and today was a nice rest day and boy did i take it. Though i did tons of things online. Learned a bunch of new things about being a Beach Body Coach and of course worked on my website www.coachkippo.weebly.com

So everything is starting to feel like its going in the right direction today was day 60 of p90x so i had to take Pict's and well still not enough for me to show off i am seeing amazing results and very happy about that.
This week i took a cut in my calories went from 2400 to just about 1800. Talked to ShaunT and he said to try it for a week and see how i felt. So i did and though i felt alot more hungry at first it has gotten better and i don't feel it as bad now. So ill keep going at it for awhile and see how i feel.

Will have a new video tomorrow after my fit test at some point. Just been working my beach body coaching so much as of late i haven't made many video updates But i hope to change that here soon..

Well that is about it for this update thank you all for subbing and all your feedback.
Please keep them coming and anything you want to know or ask go ahead i love helping people and keeping them going..
I Love it..
So keep pushing play and have fun..

New web site up and running

2009-08-12T01:34:00.003-05:00

Here it is my new website is up
anything you would like to see or know or would like me to add just let me know
Have a great day and check it out!!

http://www.coachkippo.weebly.com/

Also now on twitter

http://twitter.com/coachkippo

Insanityx UPdate finally !!

2009-08-05T21:09:00.001-05:00

Well today is the day i finally became a coach woohooo.. Am so happy Http://www.teambeachbody.com/coachkippo yeah so i pretty much have spent most of the day going threw all the new stuff i have to go over at beachbody but loving it so much. Have a new email address its Kippo@beachbodycoach.com yeah another fun day. Went to the store to get my food for a couple weeks and kicking butt on p90x and Insanity. Love these 2 workouts and feeling great..
Have lots of things going on right now so I'm keeping my self pretty busy and having more fun then i have had in a LONG time.
Well reading up on many things and also reading up on RAW FOODS.. Though i am still kinda learning about it i am very interested in trying it out and seeing how i feel and how i react to it so we will see here soon.
Also have skype group going and it is so much fun we talk about everything and try to help motivate and push each other and all that threw out the day and our workouts. If you don't have it you should check it out www.skype.com Its easy to use and you can just search for me Kippo211 and ill add you to the group.
Well have a great week!!!

Calendar part 3

2009-07-17T23:55:00.001-05:00

Calendar part 2

2009-07-17T23:53:00.000-05:00

Calendar i made up For INSANITYX.. Adding p90x and insanity into one workout.. Have all 3 parts up now. Enjoy!!

2009-07-17T18:04:00.000-05:00

Here it is. 5 years ago.

2009-06-27T17:06:00.000-05:00

Kinda gotta go back to then cause it is kinda what started this. SO here we go!! I came home from work one day and my foot was really hurting me so my gf at the time gave me a foot rub and found a bump.. I didn't think much of it and it felt better. A week later after work it happened again but this time it was on both feet and kinda got scared.. So went to the doc he said he wanted them out soon in case they were Cancer.. This was in Oct when i had my first surgery. Said id be back to work after Christmas vacation..

So i went and had my first foot done and it went great within a month i was back in a shoe and ready to go for the next foot... 2 years 6 surgeries and really not getting any better. IN and out of work and really down on my self and life in general.. So after all that one week my fiancee was gone for like a week which never happened before so i new it was over.. She came home said she couldn't handle me and my foot problems anymore and gave me my ring back and left...

I was blown away. I wanted to leave my life i didn't care about much cept her at that point in time.. I didn't really care if i woke up the next day cause everything had come down and nothing was going good.. Then she left and everything my feelings ect got worse and worse everyday...
So i called my mom and dad and said i need people around and went there. For just about a month.
I felt better while i was there but as soon as i came back home and walked into the apartment everything came back and new i had to find a new place or id go crazy..
I came home form my parents because i had a physical therapy appointment so i went to it and he said he wanted me to get on a bike. After being in this pump up boot i had no leg muscles and he said. "not to scare you but if you twisted or land on your foot wrong you could possibly shatter your whole leg" So i went around and found a gym that was cheap no contracts and was open 24 hours.. Perfect for me!

After a couple weeks of riding the bike and seeing some people come in and out and lift i said yeah know this is crazy i spend this much a month and only go for maybe 20-30 minutes i want more...
Size 50 pants and pretty much the bigger the shirt or thicker the shirt the better for me. 3 4x plus a shirt under.. Eating fast food pretty much for every meal. a case or 2 of mountain dew a day probably close to if not over 2 packs of cigarettes every day.
Was not going in a good direction in any way..
So i was walking threw walmart one night and seen a Muscle fitness mag and figured why not so i bought it came home and read it from front to back probably 4 times that day..There was this one article that i thought was really neat (never in my life would i have guess that one little paragraph would of changed my life in so many ways) so i went on line and checked out the site and it was all about core training circuit training (kinda like INSAINITY in a way think that is why I'm so ready for that program)
So i went on there and told my story asked for help with a diet ect and they helped so much i went to the store got all the food they said to use and there i went..
No more fast food no more soda water and healthy eating...
The weight dropped really fast and the more it dropped the more addicted i got to it. At first i loved it i was all happy having to go buy new jeans every couple weeks or months then it started to get a bit expensive so i just got a belt :)
Its bee 2 years since she has left and I'm now wearing 36/34 pants depending on the style i wear large xl for shirts and just feel really good...
Just over 240 pounds are off me and i went threw so many different trainings and gyms even went almost a year at gold's gym and lifting with people that want to be body builders and things like that..
Last nov my foot acted up and been off work since but try to do as much as i can to keep losing and get into better shape.. But was at a lost really so one night i was sitting around watching tv and this info merchial was on and it was p90x i thought about it for the last couple months and have talked to allot of people mostly on Youtube. About it and met some really great people there.
And so i finally ordered it and am now waiting for the new month and joined a challenge and am ready for the next 90 days. I dont have a camera or a way to record video's just yet but will be getting them soon i hope. Well there it is my first real blog of what my life has been like and what it is becoming. I know it was long but i hope it wasn't to bad of a read.. I'm sure i wont have anymore this long but this is how i will update on my p90x challenge and my days. Till i can make a video .. And will get a camera to take Pict's of what i look like now though I'm probably not gonna post them till closer to the end of this challenge but well see!!! Anyways again thanks for reading and cant wait to start p90x...
Keep pushing play and have a great weekend.

First day..

2009-06-27T15:34:00.001-05:00

Well getting ready to start my p90x challenge and am very excited.. SHould be getting my p90x on monday so am just waiting for the package to get here...

Will be updateing later today kinda my story and how this all came from my foot surgery to how i am as of today.. Well have a great weekend and keep going strong..