Monthly Archives: November 2007

Your “M” Factor

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I hope that my last article helped you get through your holiday feast.  Excitement is growing here at Results Only.  For starters, the holidays are near.  Also, 2008 is on the horizon.  And that means new opportunities and another year’s worth of goals.
 
Recently, I was given the opportunity to be part of a special One-of-a-Kind program.
Over the next few weeks I will be sharing more information regarding this program with you.  But for now, let me tell you what it involves.
 
There are experts in the fitness field who are cutting edge when it comes to the internet.  I follow them for advice and ideas regarding the online fitness industry.
 
When it comes to group training, opening a gym facility, and motivating the masses I am the guy they come to for proven systems and philosophies.  When it comes to online training, they have made their mark and I am following their lead.
 
Some of these online fitness gurus contacted me to be part of a unique program which will allow me to share my insights on motivation.  Motivation is something I find easy to develop in my clients.  Getting moving and making permanent change in their lifestyles can seem daunting for many of the people I meet.  But when they see the time-tested plan we use at Results Only, the process is easily managed and a lot less scary.
 
First, be prepared to tell everyone you have in your address book about this.  The program I have been asked to contribute to is called The 12 Days of Fitness.
 
Second, during the month of December I and a group of highly-trained fitness individuals will be offering F*R*E*E Gifts for 12 days.
 
I have created a special report Your “M” Factor – The Single Most Important Tool to Achieve the Life of Your Dreams to be added to the list.
 
Third, you will have an opportunity to sign up for other articles and reports to help you meet your fitness goals throughout the year.
 
OK, enough already.  I need to let that sink in.  F*R*E*E stuff for you is coming soon.  Now, I am sure you have to get your shopping done so you can make time for your workout.
 
This time of year is kind of like the Silly Season.  So I included a motivational tidbit to set the mood for The 12 Days of Fitness. The first part of the article has been around for a while and with the launch of Your “M” Factor it seemed appropriate.  I also didn’t want you to think too hard this time of year.  I want to keep your mind fresh for 2008.
 
Results Only … it’s not just a name, it’s a lifestyle!

Bobby

Duke University Study Proves Exercise Can Be Just as Effective as Medication when Treating Major Depression

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Feature Article – Duke University Study Proves Exercise Can Be Just as Effective as Medication When Treating Major Depression
 
I recently read about a study published in the journal Psychosomatic Medicine.  The study was done at Duke University by Dr. James Blumenthal, a professor of medical psychology.
 
Dr. Blumenthal conducted an experiment looking at the impact of exercise on depression.  The study included over 150 men and women with major depression.  Over a four month period the participants were divided equally into three groups.
* One group exercised
* One took anti-depressants
* And one did both

All the groups showed some improvement, but the rate of recovery for the group that did exercise alone and the group that took anti-depressants was unbelievably comparable.
 
This finding is a huge benefit to people who suffer from this debilitating affliction.  And the great follow up was that after 10-months, those in the exercise group had the lowest relapse rate.
 
Although even small amounts of exercise – such as 50 minutes per week – had an effect, participants who engaged in the most intensive exercise had the largest improvements both in physical fitness and mental state.
 
After demonstrating that 30 minutes of brisk exercise three times a week is just as effective as Medication therapy in relieving the symptoms of major depression in the short term, medical center researchers have now shown that continued exercise greatly reduces the chances of the depression returning.
 
Last year, the Duke researchers reported on their study of 156 older patients diagnosed with major depression.  To their surprise, they found that after 16 weeks, patients who exercised showed statistically significant and comparable improvement relative to those who took anti-depression medication, or those who took the medication and exercised.
 
This article seemed particularly appropriate to send to you during the holidays.  Unfortunately, at this time of year many people can get themselves into a bad mindset.  The winter doldrums, loneliness and the overall season sometimes does not bring out the best in people.
 
While there are many people who suffer from clinical depression who need to be on medication, it is great to see that someday there may be a way to find a great substitution between exercise and pills or powders.
Until that time, whether you suffer from the disease or you just find yourself in a rut… know that there are doctors and researchers out there who are proving that if you get yourself moving, you can not only get your physical body more healthy but that your mind, mood and mental state can reap huge benefits from physical activity as well.

Make Good Nutrition Choices During The Holidays

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It is definitely that time of year.  The holidays are fast approaching and that means one thing.
 
Parties, food and too much of everything.
 
Anyone who has ever read just one of my newsletters knows that I am about a lifestyle.  I am not the trainer who says you can NEVER eat a certain thing again, or that you must totally restrict yourself from this or that.
I believe that everything in this life can be consumed in moderation if you make wise choices AND you always need to earn your choices.
 
Case in point, all of my group training clients are currently on a reasonable, yet stricter than usual, food plan, with little or no cheating, no alcohol and a beefed up training regiment.  The reason is they all want to enjoy Thanksgiving dinner.  Therefore, they are making a conscious choice to work hard for the next 9 days to ensure they can enjoy their Thanksgiving meals.
 
You might think that I am going to tell you that you need to modify your recipes and insert different ingredients in Aunt Martha’s stuffing or you need to completely re-season Uncle Ed’s Turkey marinade, but I’m not.
 
We all know it wouldn’t taste the same and why should we have to make sacrifices to a recipe that has probably been in the family for decades?  This is just one day a year.
 
However, let’s look at a few things you can do that will make the meal less painful after the day is done.
 
First, you must know that different studies state that a single thanksgiving meal can contain between 3500 and 4500 calories.  Considering we make efforts to keep our caloric intake to between 1800 and 2200 calories for just one day, its seems logical that to have almost 3 days worth of calories in one sitting is not in your best interest.
 
Here are some things you can do or cut from your dinner on Thanksgiving Day to reduce your caloric intake:
 
First, get up early and get outside.  Go for a run, walk, or do one of the many workouts I have sent you over the year.
 
Next, keep the meals before the big feast light and small.  Don’t skip them (not good for your metabolism).  But rather, eat clean and small.
 
Once dinner starts, know that many of your calories are used up on snacking and miscellaneous extras.  By cutting back and replacing some items throughout the day you will be able to save a decent amount of calories.  And even if you overdo it a bit, it won’t be as severe.
 
Simple things you can do around dinner time are:

* Skip the butter and you will save up to 200 calories.
* Go light on the gravy or skip it completely and you save 350 calories.
* Pass on the rolls and you will save another 150/200 calories.
* Have a whole plain baked sweet potato instead of the casserole with marshmallows and cinnamon and  there’s 300 calories you save.
* No chips during the big football game and you can delete another 200 calories.
* Have fresh cranberries instead of cranberry sauce and you’ve spared a whopping 400 calories. 
* If dessert is your thing, have a piece of pumpkin cheesecake instead of pumpkin pie and you earned another 375 calories.

Finally, if you can keep an eye on your portion control the way I have asked you to do over the past few months, then you are already used to making wise choices.
 
So there you have it.  I cannot continue to use the tagline “Results Only, it’s not just a name, it’s a lifestyle” and not let you live your life.
 
Enjoy Thanksgiving.  Complete some due diligence before the big day, get some challenging workouts in to your routine, and watch what you eat over the next 7 days.  Then have a great day with family and friends!
 
On Friday get right back to your routine and you will feel a million times better.
 
Finally, I recognize this can be a very trying time for some people out there.  The end of the year sometimes takes its toll.  I recently read about a study done at Duke University and I wanted to share my opinion on exercise and your mood in this newsletter’s feature article.
 
Results Only … it’s not just a name, it’s a lifestyle!

Bobby

Pre and Post Workout Protein. Your Questions Answered!

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Each week I address a different component regarding your fitness programs.  And recently I asked you to start completing a food log.  (See the newsletter from October 4th). The purpose of the food log is to make you aware of your eating habits including portion sizes, eating times, calories ingested, and what types of foods you actually ingest regularly.
 
After analyzing my clients’ food logs, the next step is to have each client start to learn how to eat smaller portions throughout the day and make an effort to eat the right amounts during those times.  This process will increase the body’s ability to burn the food as fuel rather than store the food as fat.
 
If you read my articles regularly you know I endorse a circuit training or interval training type mentality.  I firmly believe that this style of training increases the body’s ability to burn fat, it makes working out more fun, less monotonous and it challenges your body and mind without overwhelming it.
 
When you start to get into the 30-45 second intervals you learn that if you really push yourself for short bursts of time, you feel more energetic, you get stronger and you see changes on your body you used to only dream about.
 
To get the most out of any training, but specifically circuit and interval training…you need to pay attention to what you put into your body before and after your workouts.
 
There have been so many studies about this topic that all you really need to do is type in ‘pre workout or post workout nutrition’ into a search engine and you will see tons of information pop up.  But sifting through all that information is sometimes the hard part.
 
SO I AM GOING TO MAKE IT EASY.
 
If I wanted to be a smart alec I would simply type in…. eat/drink a protein supplement before and after your workout.  I could stop the article right there and be done with it.  But I know you like more information, so here you go.
 
I recently read of a study conducted over a 14 week period using the following parameters:

* Participants were physically active but did not utilize resistance training frequently.
* They were instructed to consume nothing but a protein shake and water within the two hours before and after their training sessions, and eat healthy and regularly the rest of the day.
* Participants ingested 25 grams of protein in a shake pre and post workout.

It should come as no shock to you that the participants they chose had less than ideal fitness levels.  For example, they didn’t frequently utilize resistance training.  That already puts you ahead of the game because if you follow any of my programs you already workout with weights.  What might shock you is that the group achieved significant gains in muscle fiber size, overall body fat reduction, and increased strength by doing the limited number of exercises they were asked to perform.
 
WIN, WIN, WIN- A result we always like to have.
 
Food logs often show me that until I start to review my clients’ eating habits, most do not get nearly enough protein in their diet.  This is an easy and efficient way to get those much wanted supplements.

Many experts agree that a well trained male athlete should ingest 1 gram of protein for every pound they want to weigh and for women ½ to ¾ of a gram of protein for every pound they want to weight.  So let’s say a woman wants to weigh 120 lean lbs, which means she should ingest 60 – 90 grams of protein per day.  And a male who wants to weigh 180 lean lbs would need to ingest 180 grams of protein a day.  This is very hard to do on food alone.  That is what makes the shake such a delicious addition.   I also recommend (whether you have issues with milk or not) using just water as the liquid.  It seems to blend better and does not cause any side effects like bloating or stomach discomfort.
 
Protein shakes can be really tasty too.  There are so many flavors out there – Chocolate, Vanilla, Orange Crème, Cappuccino, etc.  You can also add things like strawberries, bananas, oranges, etc. to your shake to add fiber and extra vitamins.  Most of the companies put out a reasonably good product and I am not one to endorse many things.  But if you would like my suggestion, shoot me an email or add it into the email you are already writing to me above with your burning questions.
 
Most powders also come with some sample shake recipe books for you to change things up a bit.  For now try to get a good shake in your diet before and after your workouts.  It will satisfy your hunger, help you work out more efficiently, and give your body the proper fuel to get the most out of your day.  And they can be pretty darn tasty!