The Unbreakable Fighting Spirit Of An Amazing Young Girl

To Elizabeth~

The SPIRIT of YOUR FEARLESSNESS is a power so integrated deep within YOU. YOU possess courage to be tender and inner fortitude to withstand all circumstances. You have the will to face challenges, the will to stand up, the will to be courageous, and the will to overcome! 

Don't allow anything or anyone to hold YOU back from what YOU want to do and what YOU want to become. YOU are a TRUE WARRIOR...a SURVIVOR, and an inspiration to so many people. YOU have the strength and the willpower to FINISH YOUR FIGHT! Never back down, keep fighting, stay fearless, and be amazing!

A Special Message To This Little Gold Warrior...
You are strong because you know weaknesses;
You are overcoming because you are a fighter;
You are understanding because you have experienced hard times;
You laugh because you have known deep pain and sadness;
YOU DON'T GIVE UP because YOU ARE WORTH SO MUCH!

IMPORTANT MESSAGE:
Please take the time to read Elizabeth Yturralde-Cameron's story. A brave 13-year old girl and her battle with cancer. Please share her story with others (it's amazing how far our vibrations can go and spread).But most importantly, realize that every day offers us countless opportunities to love and help someone in need.

Be there for Elizabeth by helping her in her battle with cancer. Donate to her fight. Whatever amount you choose to donate big or small (it all adds up in the end), and it is going to help this brave, young girl and her battle with cancer. 

Acts of kindness makes wishes come true and miracles unfold. Please help this amazing 13-year old girl with such a fighting spirit overcome the most challenging obstacle she has had to face so far.

I have put a link for Elizabeth's support page at the bottom of this page, if you are interested in getting more information and/or making a donation.

This wonderful support site was created by a very selfless family friend, Holly Nystrom Warnol. She has done an amazing job and has filled Elizabeth's page with tons of detailed information, pictures, special messages to help Elizabeth stay strong, passes messages along from Elizabeth's family, encourages people to help and pray for this family...and don't let me forget all the countless updates she makes on this page. Awesome person with such a big heart. 



I have also included the link to Little Gold Warrior's facebook page to get her current updates and her story firsthand. She is an amazing young girl with a strong and fighting spirit! 
My thoughts and prayers continue strongly for Elizabeth, her family, and her friends. Keep fighting and WIN YOUR FIGHT ELIZABETH!

http://www.gofundme.com/teamelizabethc
http://fb.com/littlegoldwarrior

An Amazing Girl With A Fighting Spirit

A video that shows the journey this little girl has begun and little tokens of motivation to share with her during this very trying time.



Elizabeth...YOU are an amazing little girl with a such a powerful smile and a fighting spirit. YOU have so much LOVE all around YOU and always know that YOU are never alone. Your heart is strong and bright...it radiates everything around YOU.

YOU are an absolute inspiration to so many people. Never lose hope, embrace your strength, and let your light lead YOU to the place YOU are meant to be! STAY STRONG ELIZABETH AND FINISH YOUR FIGHT!

DEDICATE THIS DAY- SHORT VERSION

DEDICATE THIS DAY:

I was reading one of my favorite books the other day and I came across a part ib the book titled, "DEDICATE THIS DAY." The premise of it is that you dedicate a day to someone who is in need through expressions of love, kindess, and compassion. One of the greatest gifts you can give someone who is in need is kindness. True kindness lies within the act of giving without the expectation of something in return. Tokens of love provides clarity, the opening, and the grace for miracles to happen.

So I have decided to dedicate this day, August 24th to Elizabeth Yturralde-Cameron and her battle with cancer. Elizabeth is an amazing 13-year old girl with a such a powerful smile and such a fighting spirit. Her heart is strong and bright and it radiates everything around her. She is an absolute inspiration to so many people. 

My birthday wish on this day is for people to please take the time to read Elizabeth Yturralde-Cameron's story. A brave 13-year old girl and her battle with cancer. Please share her story with others (it's amazing how far our vibrations can go and spread). But most importantly, realize that every day offers us countless opportunities to love and help someone in need.

ELIZABETH'S FIGHT...

Be there for Elizabeth by helping in her battle with cancer. Support and donate to her fight. Whatever amount you choose to donate big or small it all adds up in the end. Anything is better than nothing...and it truly is not about the amount it is about taking the time to see the reality a what a young girl is facing . By offering support, you will help her to feel and stay strong when she feels weak. You help remind her that her and her life do matter. You may help build up her strength and confidence during the lowest moments of her journey. By your support, you may restore her faith again if it has been lost for a moment. Your actions may help contribute to her finding an inner peace again. There is definitely an amazing process that unfolds, and if you pay attention you will begin to reveal the true meaning of life and what we should really be doing...and that is helping one another.

When life shows us a 13-year old girl with a fighting spirit facing one of the most challenging obstacle she has had to face so far, we must help in someway. We must truly understand the full message and believe anything and everything becomes possible. I love this quote: "Once a heart opens to the other side, it can never completely shut again."

BE A WELL OF STRENGTH, HOPE, AND LOVE for someone who is in the face of a serious illness. Acts of kindness makes wishes come true and miracles unfold. You may be given a gift to witness things go from an obstacle to a miracle and knowing somehow the miracle will show up on the other side of the obstacle. Help me fulfill my birthday prayers and wishes today. We must give Elizabeth's story a voice and wings to fly. Please spread this young girl's story with your friends and try offer support if you can. 

DOFITNESS GIFT...

I am a big believer that tragedy and unfair situations do bring out the goodness in people. I believe that we live in this world to overcome our own struggles-to learn from them, to be more kind to others, to be more loving, and to offer our unique gifts at the RIGHT MOMENT IN TIME AND THE RIGHT WAY.  We all have the power to make a difference, the opportunity to help someone heal and win, and to help bring hope back that will end up helping 15 children by helping and starting with one. 

With all that being said and on behalf of Dofitness Studio, I want to challenge people to step it up. Don't think...JUST DO! So for every amount donated to Elizabeth's fight, Dofitness will match that amount and offer free personal training sessions, an awesome ab challenge program, a customized program design for your specific needs, or nutritional tips- recipes- eating regimens to help you reach your goals. 

If/When you donate, 1.) Please put your full name in the appropriate boxes. 2.) There is a place where you can leave a message that will appear under your name. The message you will type in for this Dofitness Giveaway is "FIGHTING SPIRIT." 3) Contact me by email with your name, your age, and your contact information. My email address is dofitness@gmail.com. You will then be contacted, and you will be set up for your first appointment with love. :)

If you have any questions, please don't hesitate to message me on facebook or email me at the above address. I hope you will help me fulfill my birthday prayers and wishes today and help this amazing 13-year old sweet girl named Elizabeth and her journey into the realities of cancer.

ELIZABETH'S SUPPORT PAGE...

http://www.gofundme.com/teamelizabethc

I have put the link above for Elizabeth's support page, if you are interested in getting more information and/or making a donation. 

This wonderful support site was created by an awesome and very selfless family friend, Holly Nystrom Warnol. She has done an amazing job and has filled Elizabeth's page with tons of detailed information, pictures, special messages to help Elizabeth stay strong, post messages from Elizabeth's family, provides encouragement for people to help and pray for this family...and of course, don't let me forget all the countless updates she makes on this page. Awesome person with such a big heart.  

My thoughts and prayers continue strong for Elizabeth and her family and friends. KEEP FIGHTING AND WIN.

A Mother's Love That Is So Strong

"A mother is a person who seeing there are only four pieces of pie for five people, promptly announces she never did care for pie." -Tenneva Jordan

This video is dedicated to an amazing woman/mother. It displays her fitness journey before & after she brought such a beautiful boy into this world. I also want to say congratulations to her for expecting once again, and especially for continuously pushing through in each workout even when you don't feel so good. YOU are truly the BEST!

A New Year To Make Your Change

What an exciting time for everyone, a brand new year...the BIG 2015, the time to bring new changes to your life! To begin to LIVE DIFFERENTLY, which brings me to my next point. You must embrace life and find ways to better yourself each and every day.  

Remember it is never too late to find your place and know where you belong. Now I know that after the holidays most people set New Years Resolutions, and this is mostly done because of  the frustrations of the different changes they made during the holiday season. Resolutions are good but usually do not last...instead of resolutions think of YOUR CHANGE (a lifestyle change). The key word in the last sentence is YOUR...this is YOUR life, YOUR time to shine, YOUR opportunity to discover what you can do to LIVE A HAPPY AND HEALTHIER LIFE.

For those of you that are in a frustrated frame of mind, you must LET IT GO!  What you did over the holidays was a time to remember and was a time to share with your family. Everyone splurges and everyone tends to splurge more than usual during the holidays. Again...it was a time that has passed and even though what we do in the past affects our present moments...try to visualize yourself starting a brand new year with a brand new passion....MAKE YOUR CHANGE. 

The most important point I can make is that IT IS NEVER TOO LATE TO START. IT IS NEVER TOO LATE TO BEGIN YOUR JOURNEY. IT IS NEVER TOO LATE TO TAKE YOURSELF TO A DIFFERENT LEVEL. FIND YOUR PLACE AND BELIEVE IN YOURSELF AND YOUR PLACE.

Always, 
DoFitness

Free Your Mind

One of the most common problems everyone faces at one point or another is the amount of sleep they get. Some people will average about 3-4 hours of sleep per night...others will not be able to fall asleep at a appropriate time due to the mind not shutting off...and others will sleep and wake up several times during the night. All of these examples are not good for anybody. We all know that we must get a good 8 hours of sleep like we did when we were growing up. We take for granted our sleep, but our sleep is probably if not the most important factor for real change within ourselves. Getting a good night rest helps people to be focused and alert for the next day...it allows for recovery and rebuilding in your body...it helps keep your cortisol levels balanced ...and it keeps your immune system strong. In the next paragraph I am going to give you some information about a natural herb that will help you find those good sleeping nights again.

A real happiness killer is not getting enough sleep. Experts say one in four people have trouble sleeping, at least occasionally, and the National Commission on Sleep Disorders estimates that folks spend $16 billion a year trying to sleep. Kava Kava to the rescue. Studies have shown that this South Pacific herb is as effective as Valium or Halcyon, without their side effects. A nightly dose of 150 mg not only cures insomnia in 50 percent of those trying it in as little as seven days, but it also abolishes nervousness and anxiety. Don't exceed the recommended dosage, and stay away from this supplement if you are pregnant, breastfeeding, have Parkinson's disease, are taking sedatives such as Valium (it enhances the effect; ditto for alcohol), or are allergic to pepper (it is derived from a pepper tree). Medical advice suggest you shouldn't take it for more than eight weeks at a time.

Ryan, M.J. Instant Health and Happiness. Pg. 27.

BEYOND THE INTENSITY

Life Is An Echo...What You Send Out Comes Back. Winners Don't Different Things, They Do Things Different. They Send Out An Intense Echo That Returns To Them The Rewards They Have Worked So Hard For.

Heart Rate Reserve Formula

The Karvonen Formula

This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, so you will need to determine your resting heart rate by doing the following:

• Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
• Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
• To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.

The next important element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
   Beginner or low fitness level . . . 50% - 60% Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%

The Karvonen Formula: 220 - Age = Maximum Heart Rate

Maximum Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:


Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute


Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute

Try to take your pulse, periodically, during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.

POST WORKOUT PROTEIN INTAKE SPEEDS TISSUE REPAIR

After a hard workout in a gym or on a track, your body must repair damaged tissues using amino acids from protein. Exercise speeds the use of amino acids as fuels, which puts them in short supply during recovery... the time the body repairs and restores itself. 

Vanderbilt University Medical Center researchers did a sophisticated study showing that feeding protein (10 grams) and carbs after endurance exercise increased whole body protein synthesis after exercise compared to a placebo. All athletes should eat a high-protein energy bar, protein shake, or a high-protein meal within 30-45 minutes of an intense workout. This practice will speed recovery and build muscle faster. 

Your post-workout meal is one of the most important things you must do in order to recover and in order to see the results you are working hard for. If you are not doing this already, be sure to start, you will see an overall increase in recovery, performance, and body change (results achieved). Thanks for checking out my blog article. Have a good day and HAPPY TRAINING AND DON'T FORGET YOUR POST WORKOUT MEAL! :)

Med. Sci. Sports, 34: 828-837, 2002.

BURN CALORIES BY DRINKING WATER

Many diet books recommend drinking plenty of water to cut hunger and create a feeling of fullness. But did you know that , drinking water also increases metabolic rate slightly and burns more calories. German researchers found that drinking 500 milliliters of water (about 1 pint) increased resting metabolism by 25 percent- so about 20 extra calories for 60 minutes. Drinking 50 milliliters of water or 500 milliliters of saline (mildly salty water) had no effect on metabolism.

Water increases calorie burning by diluting the blood going to the liver (portal circulation) and by turning on the sympathetic nervous system (the body's fight-or-flight system). The cells have very sensitive methods for regulating fluids in blood, cells and the space between cells. Water intake activates this system, which increases caloric expenditure. Drinking extra water has little effect on weight control and could be dangerous...just like anything. You must find the right balance that works for you and how water plays into your everyday activities. The 20 calories you expend processing the water is equivalent to jogging for two minutes. But again...don't forget, excessive water intake can cause hyponatremia (water intoxication), which can be deadly.

So remember to stay hydrated each and every day...do not go overboard on your water intake especially if you are not active. Water has and will always be vital to your survival. It participates in almost all the chemical reactions in your body, it helps cool you, and moves vital fuels and hormones to your muscles and tissues. Just be aware that just like anything else...there have been known cases of people drinking too much water and dying from these decisions. BALANCE IS THE KEY TO EVERYTHING IN THIS LIFE! So be ACTIVE and DRINK YOUR WATER!!

Journal Clinical Endocrinolgy Metabolism, 92: 3334-3337, 2007)

A Passion For The Process

FITNESS is a way of life rooted in the deeply held conviction that physical, psychological, and spiritual health are inextricably related. *When you wake up at dawn and EXERCISE it is like an act of devotion. It CENTERS THE MIND for the day to come.*

"Beauty is superficial and fleeting, but health is profound and lasting."

The pursuit of FITNESS is the pursuit of WHOLENESS that can empower each of us to cope with the overwhelming pressures of our day-to-day existence.

Fitness is a lifelong pilgrimage and you must commit yourself to the journey. And those who do will find long-lasting results. Athletes fall into two groups: the believers and the nonbelievers. The nonbelievers just want to win the race, but never seem to enjoy training for it. And the sad thing is that nonbelievers seldom last in the world of fitness. The glory of winning is short-lived. 

You must have STAYING POWER and that is exactly what separates the believer from the non-believer. The believer has A PASSION FOR THE PROCESS. They enjoy winning, but they CHERISH THE LIFESTYLE even more.

**The irony: To achieve physical beauty you must LOOK BEYOND IT. If we keep our eyes focused on a particular short-term goal we may achieve it, BUT the victory will only be temporary. YOU MUST BE TRANSFORMED FROM THE INSIDE OUT.

You must have faith and when it comes to fitness, you must make the leap of faith. Trust and recognize that THERE IS NO GROWTH WITHOUT COMMITMENT, and NO COMMITMENT WITHOUT BELIEF. You must keep the FAITH. 

"There are no shortcuts."

One morning a young man in his twenties came in and enrolled at a local gym. Looking around, he saw an older man across the room, working out. His face and physique didn't seem to go together. His gray head was that of a well-kept septuagenarian, but his body seemed grafted on-impossibly young looking. In his sweatpants and tank shirts he exposed arms and shoulders that revealed full, deeply defined muscles covered with smooth, tight skin. There wasn't an ounce of fat on him. Awestruck, the young man walked over to him and said, "You look great, how long have you been working out?" The old man gave him a fierce look and replied, "All my damned life- you are looking at a LIFETIME of working out!"

With the long-term pursuit of fitness, however, weight loss, or fat loss, takes care of itself-automatically. Again, to achieve it you must not pursue it! The object is not to lose weight but to BECOME FIT. You must commit yourself to the journey of fitness, which will bring you rewarding results for a lifetime. You must stop wanting immediate results or a quick turnaround.

"We seldom make the connections between our physical health and our spiritual well-being."

You must BELIEVE that if you are on the journey toward fitness, your own lifelong pilgrimage, you will lose fat and gain muscle.

"Our bodies are, to most of us, an inconvenient appendage to our head."

***Always keep in touch with everything that surrounds you...The journey to fitness keeps us in contact with nature. The sights, smells, and sounds of land and water-reminds us of our true relationship to the material world.

"A sensory delight-the sound of your heart beating, the feel of muscles working, and the smell of nature around you confirm your existence as a living, breathing, physical being."

Three Words- IMPROVE, INCREASE, CONSISTENT
You have the power to have: improved body chemistry, increased strength and lean muscle mass, consistent weight control, improved cardiovascular health, improved psychological health, improved quality of life.

One problem many face is having an ingrained, deep-seated discomfort with their bodies. We make our living by reading, writing, speaking, and thinking, but seldom by physical labor. The nature of our work is written on our physiques, and the imprint of our sedentary lifestyles can be read in our posture, gait, and carriage. Unfortunately our neglected bodies often serve only as a repository for stress, depression, and illness. 

We must seek to restore a sense of INNER PEACE through the pursuit of health and wholeness. Fitness has all the necessary tools to help improve a person's sense of well-being, reduce their stress levels, and make them more productive.

It is important that you have the right mindset in order to achieve and live a healthy life. You can know all the theories in the world, but if you do not have the right mindset, it will do you no good. You need to have FAITH and you must BELIEVE in the intrinsic value of health if you hope to achieve it. If you haven't seen the light, if you're not a convert, you will fail. I BELIEVE IN YOU AND I BELIEVE THAT YOU CAN ACHIEVE ANYTHING YOU SET YOUR MIND TO. Never give up and don't give in. You are stronger and nothing should stand in your way. And when you face challenges and obstacles you have a hidden power rooted in your inner self to overcome. 

Like I have said before, YOU are the one, YOU are the captain of your ship, YOU lead the way, but most importantly, YOU ARE THE FOOTPRINTS THAT LEAD YOU ON YOUR JOURNEY. 

Kybartas, Ray. Fitness Is Religion. Pgs. 19-34.

An All-Time Favorite Recipe For A Cold Winter Season

The All-Time Favorite, Turkey Chili, is brought here by popular demand.

1 pound lean ground turkey

1 cup red pepper, coarsely chopped

1 onion, coarsely chopped (3/4 cup)

1 teaspoon paprika

1 teaspoon ground cumin

1/8 teaspoon ground cayenne pepper

1 can (14 1/2 ounces) chopped plum tomatoes in juice

2/3 rib celery, coarsely chopped (2/3 cup)

1 clove garlic, minced

2 teaspoons chili powder

1/2 cup chicken stock or low-fat, low-sodium chicken broth

1 bay leaf

Salt and Pepper to taste

Heat a 3-quart, nonstick saucepan over high heat and coat with cooking spray. Add the turkey and season to taste with the salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned all over. Remove to a bowl, and cover with foil to keep warm.

Reduce the heat to low, and add the peppers, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften. Add the chili powder, paprika, cumin, and cayenne pepper. Cook, stirring, for 1 minute. Increase the heat to medium, and add the tomatoes, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 15 minutes, uncovered.

Add the browned turkey, and simmer for 5 minutes more. Remove and discard the bay leaf before serving.
Makes 4 servings.

For YOU with LOVE!

Kirsch, D. New York Body Plan. ppgs. 206-207.

Preventive Solutions

"An ounce of prevention is worth a pound of cure." 

We all know about intensity and we all know what comes with that intensity...muscles that are tight, tired, and sore.  It is important that you are aware of the things your body is facing and do the little things to prevent yourself from getting injured. 

One of the best preventive solutions is gradual stretching. Stretching involves the entire muscle/tendon complex, lengthening it so that the chance of an exercise movement's suddenly stretching these structures past their limits and causing damage is reduced.  Another preventive solution is warming up before you workout. Warming up pumps blood and oxygen to the area and literally raises the temperature of the muscles involved, allowing them to contract with greater force.

DID YOU KNOW???

Endurance Training Helps Cells Release Fat
Losing body fat and keeping it off is extremely difficult and only about five percent of dieters are successful after a year. Many studies suggest that the only way you can lose fat permanently is to diet and exercise at the same time. People who only diet usually gain back all the weight they lost and then some. Part of the problem is that fat cells in obese people like to hold onto their fat. French researchers discovered that endurance training made fat cells more responsive to the hormone adrenaline, which made the fat cells release fat into the blood more easily.
Int. J. Obesity, 26: 1371-1378, 2002.

Potassium Accurate Measure of Nutritional Health
Canadian researchers found the urinary potassium is a good measure of the quality of the diet. People with the highest levels of potassium were most likely to eat a well-balanced diet that met the United States Department of Agriculture Nutritional Guidelines. These people were also leaner and had lower blood pressures and resting heart rates. Low potassium levels suggests a diet high in fat and low in fruits and vegetables. Urinary potassium is a simple test that doctors can do in the office or patients can do at home. Good food sources of potassium include sweet potatoes, tomato paste, beets, white beans, yogurt, clams, prune juice, carrots, bananas, soybeans, halibut, and tomatoes.
Paper presented at the American Society of Nephrology annual meeting, Dec. 2006.

THE STRENGTH OF FORGIVENESS

"The weak can never forgive. Forgiveness is the attribute of the strong."

-Mohandas Gandhi

In the past, I have read several books that state that many of the PHYSICAL aches and pains we carry around with us have their roots in the past. Many of us tend to carry this extra weight around (negative situations/ experiences that occurred in the past), right into our present situations. This extra baggage can affect the way we think and act...and it is FORGIVENESS that has become a "HOT NEW WAY" to manage anger, cut stress, and improve HEALTH. 

Research shows that forgiveness can reduce chronic back pain, decrease stress by up to 50 percent, increase energy, and improve mood, sleep, and overall physical vitality.

It is also important to take care of your past with something deeper than relief from physical symptoms. FORGIVING someone for something that occurred in the past does not mean what they did was okay, but instead it means to stop feeling victimized and stop making others responsible for our lives. You must take RESPONSIBILITY and never give anyone the power to determine your HAPPINESS.

"To forgive is to set a prisoner free and to discover the prisoner was YOU!"

-Susan Brandis Slavin

Hawthorne, J. (2007) Life Lessons. p. 233-235

When You DO...You SUCCEED

A Video Compilation Of Dofitness Training

Be Unique, Be Kind-hearted, Be Extraordinary, Be Hard-working, Be Humble, Be Determined, Be Free, Be The Quintessential Person You Were Meant To Be...Then Let Your Light Shine For All To See. :)
With Love
~Dofitness

A Healthy And Delicious Fruit

One of the best foods you can eat during these summer days, especially the hotter days, is the healthy and delicious fruit- watermelon. But how many know all the true properties that watermelon can do for you? Watermelon has so many healthy properties it's not even funny. :) It is one of those foods that can help you lose weight, replace body fluids, prevent prostate cancer and provide a vital chemical called lycopene that fights free radicals. The body constantly produces free radicals as a normal part of metabolism. The chemicals are highly reactive and can bind with vital molecules in cell membranes, energy centers, and genetic material, triggering disease, genetic damage, inflammation and aging. And right at your fingertips and found in abundance in watermelon is lycopene (15 to 20 milligrams per two-cup serving), one of the most powerful antioxidants in existence.

It has the power to bind with cell-destroying free radicals, rendering them harmless. Watermelon is also high in fiber, Vitamin A, B6 and C, and tastes wonderful, but contains low calories. With low calories- you can eat all you want...it is GOOD FOR YOU! :) Studies have shown, the more you eat, the less fattening food you can eat, so in turn you will end up losing weight. So make sure you eat your watermelon...DO GOOD for your body and give it a delicious and healthy snack.

(Watermelon.org, May 2006)

Your Body Is Beautiful

I want to start this blog post by using a quote from Helen Keller, that was passed along to me from a very special friend of mine. I want to first thank this person from the bottom of my heart for everything they have done and continue to do for me. They are truly an example of what makes a true friend...someone you can count on and who will do the smallest thing to make you feel so special. There are not very many people in this world that carry this genuine and caring spirit, so it is very uplifting when you have someone like this in your life. I feel very lucky and fortunate to have the opportunity to have a friend like this in my life. Soooooo thank you so much for all of your encouraging words, for believing in me as a person and as a trainer, and most importantly for being my friend. I don't want to put this person on the spot BUT they know who they are! Thanks so much! You are truly the best.

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved." -Helen Keller

**I can not touch this quote. It hits everything right on the head. It is amazing to really be inspired by words and really put the things you experience in your life in perspective. An amazing feeling when you can OVERCOME!

There are many problems when tackling the issues of nutrition and society. Most people in our society eat too much food and along with that they tend to eat the wrong foods. Many individuals are undernourished, but we can not forget the flip side to this dilemma. There are also a lot of people in our society that do not eat enough food and the foods that they do eat are not good nutritious ones. They too are undernourished. 

Most of the foods we do eat are added with chemicals and additives and are not natural for human consumption, and many have been shown to cause serious health issues.  I can go on and on about the negative sides and facts about nutrition, but the bottom line is what is "your" solution to the problems you face when it comes to nutrition. 

For one, you must begin by thinking positively and become optimistic with your food choices. You must understand that food is fuel for the body. In order for a car to run it needs gas...same concept goes for your body. In order for your body to function and perform, you must be fueling it and choosing the right foods to help it grow strong and be healthy. 

Below is some basic tips and strategies that you can apply to a lifelong nutritional plan. Your diet must provide an optimal mix of PROTEIN, CARBOHYDRATES, FATS, VITAMINS, and MINERALS.

1. Protein is a component of every cell in the body. It is essential in BUILDING, REPAIRING, AND MAINTAINING BONES, MUSCLES, CARTILAGE, SKIN, AND BLOOD.
2. Carbohydrates are the most efficient form of energy for the BODY and BRAIN.
3. Fats are essential for cell membranes, hormones, and prostaglandins. It enables the body to produce HEALTHY HAIR, SKIN, and NAILS. It also serves as a transfer for vitamins A, D, E, and K.
4. Vitamins are an organic chemical compound necessary for growth, metabolism, and health.
5. Minerals are inorganic substances not produced by the body, which are required for proper bodily function.

One rule of thumb from me to you is to not count calories or nutrient ratios. Food consumptions should not become a chore. The best thing you can do is to keep it simple. Try to eat natural, wholesome foods...they will provide you with a perfect blend of essential nutrients. Just like I tell all of my clients, simply eat well-balanced meals and apply commonsense with the choices you make.

Helpful tips to remember:
1. Choose foods in there natural state...come as close to natural as possible.
2. Consume a small meal every couple of hours. By spreading your intake throughout your day, you will maintain a steady supply of energy. You will also keep your METABOLISM working throughout your day.
3. Always listen to your body. Your body will tell you when it needs food, but you must know when to stop eating. Your goal is to not stuff yourself full.
4. Always read food labels. Careful with items that are loaded with chemical ingredients and are impossible to pronounce.
5. Consume water as your primary beverage. Careful with sodas and juices. Fruit juice is high in sugar and often comes from poor quality, highly processed fruit.
6. Avoid all artificial and chemical sweeteners. For example, if you drink coffee, consume it without sweeteners. Sweeteners have been linked to numerous illnesses.
7. Consume natural foods such as fruits, vegetables, beans and legumes, organic whole wheat grains, brown rice, nuts (walnuts, almonds, pecans), chicken and eggs, and beef.

So make a change if you haven't already and really pay attention to what you put in your body. You truly are what you eat. And 80 percent of any change in the body comes from your nutrition. You can spend 18 hours a week in the gym and never make a change. Treat your body as your temple, the place that holds the key to success in health and in life. Respect your body, it will work hard for you if you do the things that are essential to achieve ultimate success. KEEP MOTIVATED AND TELL YOURSELF EVERY DAY....YOU ARE WHAT YOU DO! YOU ARE IMPORTANT. YOUR BODY IS BEAUTIFUL.

How To Safely Exercise In The Heat

Summer is officially here. Finally you can pack away your jackets (well maybe not completely because this weather has been unpredictable...lol) and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of Summerr.

WHAT YOU SHOULD DO:
• Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
• Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

WHAT YOU SHOULD NOT DO:
• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
• Don’t forget to drink plenty of liquid when swimming.Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
• If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated.Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!

One Of The Fastest Ways To Build Up Your Fitness

So who wants to trim their legs, build muscle tone, and develop the muscle of a racehorse...IN RECORD TIME? That is what I thought...EVERYONE SEEMS TO WANT THIS, WHO WOULDN'T WANT TO BUILD UP THEIR FITNESS FAST. 

One of the best ways to do this is to add interval training to your fitness regimen. It will help you burn more calories than normal workouts and will definitely STOKE UP your metabolism for the rest of the day and night. So what exactly is interval training? Interval training is bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. And my clients will definitely tell you, I ABSOLUTELY DO NOT LIKE TO REST BETWEEN SETS. 

Interval training manipulates repetitions, speed, distance, and of course MY FAVORITE, REST! :) For example, you could run six sets of 400 meters on a track in 100 seconds, with 3 minutes rest between sets. Run more slowly for longer distances to build endurance and shorter distances faster to build speed and power. You may even spice it up (ALWAYS BE CREATIVE) and incorporate the two. You can do interval workouts for walking, running, cycling, swimming, rowing, and indoor weight training.

So your PLAN OF ACTION is to incorporate the full package in one...maybe include some side shuffles during your walk or a plyometric exercise after so many minutes...remember you can choose different reps, speed, and distance. Try hard not to rest to much between rounds of exercises, that way you burn more calories and you begin teaching your body to train hard. Remember, everyone is different...everyone is at different fitness levels. Don't go full force if you are just beginning an exercise regimen or if you have an injury you are dealing with. Go at your level and work up from there. DO NOT COMPARE YOURSELF TO ANYONE ELSE. Do what is right for YOU and for YOUR BODY! But most importantly, HAVE FUN. 

Your Personal Trainer, Human Kinetic Publisher, 1999.