Stop Wasting Your Workouts, Eat After!!

Not eating properly post-workout is one of the biggest reasons why most people sabotage their weight loss efforts. Of course to lose weight you need to modify and restrict your caloric intake. And many of my clients have rationalized they’ll lose even more weight by not eating after their workouts to cut even more calories and speed up their weigh loss efforts. Nothing could be further from the truth and it is one of the biggest reasons why so many sabotage their weight loss. Replacing your body with the needed fuel and fluids, will help your body recover faster and get quicker results. Not eating 15-30 minutes after a workout basically erases all of the positive benefit of all the exercise you just sweated through.  (Specific examples below)

- Fluids will remove waste products accumulated in your muscles, therefore making you feel less “sore” the following day.

- Carbohydrates will re-supply the glycogen stores which also speeds recovery from exercise and allows you to increase exercise intensity the very next day!

- Protein will repair muscle damage, boost immunity, and escort carbohydrate in to your muscles.

- Antioxidants such as fruits, vegetables, whole grains and legumes will help you fend off free radicals which decreases muscle inflammation and soreness.

But, like most people you may not feel hungry after you work-out. That’s because exercise drains the blood from your stomach and intestines and channels it into your muscles for where it is needed to perform. That’s ok, you don’t have to eat a four course meal following exercise. You should eat a post workout meal within 30 minutes post exercise (preferable 250-400 calories). The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hourlong workout. If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles. Try to aim for 18-30 grams of protein preferably branched chain amino acids BCAA (leucine, isoleucine, and valine).

Here are some great post-workout options…

1. ****Optimal****Shaklee Physique Workout Maximizer Shake the perfect blend of carbs (45g), fats, and 24 grams of high quality protein (BCAAs included) I mix one up after each workout when I don’t have time to prepare a meal click here to order now

2. Shaklee meal replacement bar; the perfect mix 20 grams protein, and 32 grams of carbs (6 grams of fiber). Peanut Butter Chocolate Chip is my personal favorite. Click here to order now

3. 1/2 cup blueberries (or other berries) swirled into 1 cup of plain-low fat greek yogurt (FAGE my favorite).

4. One small microwaveable bean burrito with 4 tablespoons bottled salsa and small can of orange juice

5. Two mozzarella cheese sticks, a toasted whole grain english muffin, and an orange

6. A fruit smoothie made with soy milk, fruit, and frozen yogurt

7. 6 ounces fruit-flavored yogurt with a handful of cashews and a half of 100% whole grain bagel.

8. A tuna sandwich on 100% whole grain or sourdough bread (Ezekiel bread is awesome).

9. Cheese sandwich and fruit salad (no syrup) tossed with walnuts

10. Low-fat cottage cheese with sliced fruit.

11. A couple of cubes of low-fat cheddar cheese and an apple.

12. Three rice cakes smeared with all natural peanut butter (Crazy Richards) and a glass of orange juice.

Whatever option you choose, make sure you drink lots of water!!

Kevin Hensel
Fit-4-Life, Inc. Cherry Hill Personal Training Studio

www.personaltrainerincherryhill.com

Pharmaceutical grade fish oil, all that and more

- Stephen Chaney Ph.D, Director of Nutrition and Professor of Biochemistry, University of North Carolina at Chapel Hill

THE CHALLENGE: According to the Centers for Disease Control and the American Heart Association (AHA), heart disease – specifically coronary artery disease – is still the number one cause of death of men and women. And while it was once considered a man’s disease, today more women than men die from heart disease. And unfortunately, at least 100 million Americans have one or more risk factors for heart disease.

To reduce the risk of heart disease, the AHA recommends eating two servings of fish rich in omega-3 fatty acids each week. But most people eat fish only three times per month or less. Additionally, there are growing concerns about unsafe levels of contaminants such as mercury and lead that are now commonly found in many fish.

Today, most fish swim in oceans, lakes, and streams that contain incredibly high levels of mercury and other health deteriorating toxins. The EPA itself has stated that one drop of mercury in a lake is enough to shut it down for contamination. Yet, most fish that we eat have at least one drop of poisonous mercury. Frankly, the risks of consuming mercury from the eating of fish are real. But with Pharmaceutical Grade Fish Oil, all the mercury and toxins have been eliminated. Take just a few capsules per day and you’re getting more Omega 3 Fatty Acids than you would get from eating an entire fish.

Now, do NOT mistake Pharmaceutical Grade Fish Oil with any of the store bought brands. Many of the fish oil supplements bought in stores have not been purified. As such, they still contain mercury and other toxins – and are harmful to your health. Not only that, but store bought fish oil has a foul odor and when consumed can cause unsavory burping and belching.

This is not the case with Pharmaceutical Grade Fish Oil – especially the brand we recommend – OMEGAGuard by Shaklee – which is the very highest quality on the market today. Be sure to get started on it. It won’t take but a few days for you to be convinced that it is indeed an “All-Natural Miracle Supplement and The Only Fish Oil Worth Taking!” Click here to buy now

Here are some of the many scientifically proven benefits of taking pharmaceutical grade fish oil:

-Reduced cholesterol levels -Reduced chance of contracting cancer
-Reduced blood pressure -Improvement in ratio of HDL to LDL cholesterol
-Decreased chance of Alzheimer’s -Decreased risk of heart attack or stroke
-Improved memory -Increases and balances hormone levels
-Improved athletic performance -Decreases inflammation throughout entire body
-Helps eliminate joint pain -Improves digestion and elimination
-Improved eyesight -Helps eliminate depression and mood swings
-Increased emotional well being -Increased sex drive
-Improved I.Q. scores -Increased strength and stamina
-Improved functioning of kidneys -Overall improvement in immune system
-Improved hormonal function

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REMEMBER: WE CAN HELP WITH ALL YOUR NUTRITIONAL NEEDS!
FOR A FREE COMPREHENSIVE NUTRITION CONSULTATION, CALL

I’m the Biggest Supplement Skeptic

I have owned and operated Fit-4-Life for the past 14 years. In that time, I have had several supplement companies approach me to sell their products to my clients. I take my job very seriously and I don’t make any recommendations unless I am 100% certain that the products are safe and effective. If I don’t use the product I could never recommend it. It’s just the way I am, and believe me I could have made some serious money. To be perfectily honest I always saw supplement wholesalers as snake oil salesmen they totally freaked me out. I would always let them spattle off all the benefits of their products and then I would shut them up with a few words ,”show me the research.” That would be the last time I spoke with them.

So for the last 14 years, I have not recommended any supplements excluding some pre/post workout snacks. I have 4 major concerns with supplement usage.

1. I’ve always been skeptical of supplement companies because there are no FDA regulations, you can do or say basically whatever you want without any regulation. My personal favorites are the weight loss supplement infomercials that tout you can lose crazy amounts of weight as long as you take their product followed with exercise and a healthy diet. A sugar pill, daily physical exercise, and a healthy diet would achieve great results. Absolutely priceless!!

2. If a product really works it should have supporting research from a double blind/placebo study published in a reputable research journal (Check pubmed.com). And what do these supplements do long term? Most supplement research studies only last a few months at best. Longitudinal studies on the safety of supplements over long term usage are unheard of. There are several bogus research journals that will publish studies to anyone willing to pay for it. The research should also test the specific supplement in question not a generalized herb/mineral/vitamin. The dosage, delivery, purity, and concentration of a supplement make a huge difference on how it is absorbed in the body.

3. Another issue I have with supplement companies is that I have no way of knowing their ingredient purity. Several supplements have active ingredients in them and am I supposed to just take their word for it. I trust no one when it comes to my health and I’d rather try to eat my nutrients instead of trying to get them in a pill. The majority of supplement companies don’t do any actual quality control tests on their ingredients let alone from an independent, unbiased research facility.

4. I still have major concerns with supplements including deliverability. Most supplements do not get absorbed by the body because different nutrients get absorbed in different parts of the digestive tract. That’s my major problem with one a day supplements. There’s no way a multi-vitamin/mineral in one pill can get absorbed effectively. Most supplements wind up in your urine, over taxing your kidneys and giving you absolutely no benefit. Most omega 3 fish oil capsules get broken down in your stomach acid which can create nasty belching and absolutely no benefit. For omega 3s to have any benefit they need to be broken down in your small intestine where they can be absorbed optimally, not your stomach.

I eat a pretty healthy diet, but I don’t get in the RDA recommended 7 fruit and vegetable servings per day along with 2 weekly servings of fish. I just don’t have enough time in a day to get it all in. I know that I have holes in my daily nutritional intake, so what am I supposed to do? My distrust of supplements makes it very difficult for me to trust anyone. Gary and I have been doing extensive research and after 14 years we finally found a solution. We are really excited about it and I can’t wait to let you know about it. The big reveal will be coming shortly. I’m the ultimate supplement skeptic, but you’ll find out exactly why I have changed my mind.

Yours in health,
Kevin Hensel, President Fit-4-Life, Inc.

www.FitLifeInc.com

Weight Loss Pills: Do They Really Work?

Let’s be honest for a moment. You’ve seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you’ve wondered to yourself…do they work?

Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you’ve tried them yourself. Have you ever wondered how they work?

Weight loss pills can be broken down into 3 basic categories:

Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you’ve just eaten a big meal, so you’re less likely to overeat.
Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You’re probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you’ve eaten from being absorbed into your system.
So we return to our burning question. Do the pills work? Here’s what the diet pill companies say:

“You’ll lose 30lbs in 30 days”
“Achieve rapid weight loss results”
“Burn calories and fat 24 hours a day”
“Fights fat and delivers rapid weight loss”
Those claims are amazing…too bad they are just that-claims. It’s so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don’t we all look like swim suit models yet?

While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

Increased Weight Loss
Strengthens Heart and Lungs
Improved Sleep Pattern
Increased Strength
Improved Coordination
Raised Self Esteem
Renewed Confidence
Feel Good Endorphins
Feel Younger Than Ever
Improved Mood

A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

And weight loss pills have been known to give the following side effects:

Raised blood pressure
Increased risk of heart attack
Cramping, gas and diarrhea
Constipation
Headaches
Dry Mouth
Insomnia
The bottom line is that true weight loss can’t be achieved by a pill.

If you really want to lose weight, if you’re looking for long term health benefits then look no farther than your sneakers. That’s right, lace them up and go for a jog. Then schedule a time to meet with me to schedule your free workout testdrive

Together we will turn you into a walking talking billboard for the benefits of exercise.

Kevin Hensel
Owner Fit-4-Life, Inc.
Cherry Hill, NJ

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