Training the Mind: Part Two

Fundamentals for training the mind will bring you closer to achieving your ultimate fitness goals.

E. Learn the positive benefits of failure!
Failure can be a great learning tool and an important process towards success. It defines limits for you, it instructs you as to which parts of your workout work and don’t work. It defines strength and weakness.

It’s not failure that hurts you, it’s the fear of failure that does.
This prevents you from really pushing your limits, working beyond hard, from releasing every last bit of energy, from focusing on total motivation. Through failure we learn our limitations and strength, it helps us move past failure to achieve more. We really don’t know how much enough is, until we know how much too much is. Once you experience failure, you will truly know more about yourself and you will be able to train more intelligently, more effectively and more efficiently.

F. Use visualization and imagery to power up and energize your workouts!

In your mind see yourself healthier, more energized, being stronger, having more endurance, and looking better. Think about how people will perceive the new and improved you, how you perceive yourself. Visualization techniques create positive mental forces that dispel doubt and keep you moving towards your ultimate fitness goals full steam ahead. From deep in your sub-conscious call up these energies, unleash the power within, even if you feel these powers are lacking. Trust that these powers are indeed within you waiting to surface and when they do, they will help you push on as you reach new fitness highs never thought possible.

G. Seek out circumstances that help and motivate you!

Pay very close attention (be mindful) to what/who helps you, to what/who supports you and what/who holds you back and what/who hurts you. Then make the positive adjustments needed to keep charging and moving towards your fitness goals.

H. Remember, whom you train with, where you train, and when you train all greatly influence your training.

* A qualified personal trainer will have an invaluable and extremely positive effect on you (and your workouts). With the right qualified trainer, motivation should never be a problem, with a trainer you will be able to work way harder and way more efficiently then you could ever do on your own or even thought possible.

A qualified trainer will also keep you from becoming bored with your workout by keeping you engaged. Workout boredom is one of the leading factors for fitness failure. Keeping your workout fun, interesting, constantly evolving, challenging (both mind and body) and for you to experience rewarding results are all key for fitness success.

With a trainer you will also reach and more importantly go way beyond your ultimate fitness goals more quickly and safely. A personal trainer will also set important new goals for you, keeping your body evolving, while helping you avoid serious fitness plateaus which will drastically slow and in most cases halt your fitness progress.

* Find a workout environment that is comfortable, safe and where you are free of serious distractions. People often pay little attention to this, but again these elements are key to your fitness success.

* When you workout is really a very personal preference and many fitness professionals have strong and various views on this subject. For me, “when” isn’t as important as- “just doing”. Some people perform better in the morning, others in the afternoon and some in the evenings.

We must always remain mindful that life happens and for many of us that are walking a daily tight rope balancing a career, a family, social commitments etc. we don’t always have the time to workout when we want, we may have to learn to be flexible when it comes to finding workout time. I believe sticking to a routine (especially in the beginning of a new program) is helpful and has many benefits but we shouldn’t be so strict that it starts stresses us out. We want to keep our workouts a positive not a negative experience.

Focus your mind on doing your very best, to get your workouts in and completed, and most important- stay mindful of your ultimate fitness goals for motivation.

__________________________________________

Have a question? Ask a Certified Personal Trainer at:
info@thefitnessunderground.com

Visit us at The Fitness Underground-Los Angeles
http://www.thefitnessunderground.com 

Training the Mind: Part One

Fundamentals for training the mind will bring you closer to achieving your ultimate fitness goals.

A. Define your purpose! You cannot achieve your goal until you clearly define your (fitness) purpose. Defining your purpose is a realization, the first step towards making the kind of total commitment needed to reach your ultimate fitness goals.

B. Keep in contact with your (fitness) purpose! Discipline is simply always being in touch with your purpose. If your goals (your purpose) is firmly in your mind, you will never need to consider whether to workout or not. With your goals in mind, all doubt and questions will disappear. Remaining “mindful” of your purpose motivation is never a problem and failure can not and will not occur.

C. Confidence comes from doing! Anything and everything that can intimidate you in life, which cause you stress and anxiety is simply fear of the unknown. By keeping you purpose (your goals) firmly in mind and by simply putting in your workout time-by doing your workout as best you can your confidence will grow as it comes to rest on a solid foundation or strong achievement.

D. Aim for the infinite! One powerful step at a time, the capacity for mental and physical development is theoretically limitless. Learn to be “in the here and now”, to master the present-time consciousness. It is what you do today, that will greatly determine how well you will feel and perform tomorrow. Stay mindful of your fitness goals, always aiming for progress but taking it one step at a time.

____________________________________________

Visit us at The Fitness Underground-Los Angeles
http://www.thefitnessunderground.com

Have a question? Ask a Certified Personal Trainer:
info@thefitnessunderground.com

I'm really not a huge fan of supplements, especially fad supplements that seem to come and go and flood the shelves of health food stores, markets, fitness clubs etc. But Macro Greens is different. Macro Greens is much more than a vitamin/green supplement. Every ingredient is plant-based, supplying the most healthy and bioavailable sources for antioxidants, co-nutrients, enzymes, herbs, vitamins, minerals, amino acids, and flavonoids to keep your body functioning at the the best of its ability. I know with my busy schedule I don't always get to eat as well as I should, it's hard to get all the vegetables and fruits I need in my daily deit, with Marco Greens it's as easy as Mixing a tablespoon of "Macro Greens" with water or juice to pick up all the vital nutrients your diet is lacking.

Please note, I am not selling this product, pushing this product or sponsored by the manufacture of this product, however from personal experience and research- I do support the use of this product.

Markus B.- The Fitness Underground-Los Angeles
______________________________________________

Macro Greens™

Macro Greens- is a non-allergenic nutrient-rich super food supplement that optimizes pH for stimulant-free health and surpasses the nutrition of five servings of fruits and vegetables without the calories or carbohydrates.

The benefits of using Macro Greens daily include increased energy, weight loss, increased mental clarity, balanced blood sugar, strengthened immune system and improved digestion.
Macro Greens contains 38 ingredients that feed the body at a cellular level, nourishing the body with antioxidants, co-nutrients, enzymes, vitamins, minerals and amino acids. Made with no common allergens, certified organic barley grass and 37 additional synergistic ingredients, Macro Greens™ includes antioxidants, adaptive herbs, natural fibers, harmonizing support herbs, natural plant enzymes to ensure complete nutrition and good health.

WHAT ARE THE PROVEN BENEFITS OF USING MACRO GREENS ?

Boost energy & metabolism
Strengthen immune system
Detox and cleanse gently
Promote wellness
Improve digestion
Lose or maintain weight naturally

 
Macro Greens- does not contain any common allergens or other harsh ingredients. Our formula does not include wheat grass, alfalfa, oat, kamut, rye, no soil based organisms, kelp, bee pollen, garlic, onion, MSG, GMO’s, yeast, egg, artificial coloring, alcohol, preservatives, flavoring, salt, starch, maltodextrin, wheat , gluten, corn, stabilizers, pesticides, herbicides or any dairy animal products.

WHAT MAKES MACRO GREENS DIFFERENT?
"POWER FROM POWDER"

Certified Organic Barley Grass Juice Powder:
The most alkaline pH factor available in food. Contains large amounts of natural chlorophyll and the enzyme Super Oxide Dismulase (SOD). Barley grass provides one of the widest spectrums of naturally occurring nutrients available in a single source. Superior to wheat or alfalfa. “Barley is the perfect source for alkalizing the body.”

Spirulina – Premium Quality:
Abundant amino acid content delivers sustained energy, and a potent source of Beta Carotene. Richest of all the blue green algae, easily digested biologically complete protein. World’s richest natural source of vegetarian B-12 and highly absorbable organic iron.

Grape seed Extract:
Rich in Bioflavanoids and Proanthocyanidins. These free radical fighters help to protect and strengthen connective tissue, and improve elasticity of the skin by stabilizing collagen and elastin. Grape Seed Extract is shown to be 20 times more potent than vitamin C or Vitamin E.

Aloe Vera:
Contains over 75 nutrients and 200 active compounds, including 20 minerals, 18 amino acids and 12 vitamins. Addresses gastrointestinal issues: assists digestion, bowel and colon health and also addresses concerns with stomach acids.

Chlorella –Cracked Cell:
Provides the highest natural source of chlorophyll. The synergistic effect of the many nutrients contained in chlorella help to balance and stabilize the body’s processes at the cellular level.

Ultra Lecithin (Non-GMO):
Essential to the function of every cell and vital to hair and skin health, Ultra Lecithin helps with the absorption of fat soluble vitamins A, D, E and K and is the best source of the brain nutrient Choline. 99%oil free and contains 97% phosphatides.

Non-dairy Probiotic Culture

Macro Greens™ contains 8.5 billion healthy non-dairy acidophilus cultures per serving to help digest food and aid the absorption of vitamins and minerals. These non-centrifuged cultures are necessary for intestinal hygiene and aid immune system health. Studies show a reduction of cholesterol levels and improved immune function after supplementation with probiotic cultures.

Certified organic Flax Seed:
Flax seed is by far the richest plant source of omega-3, 6 and 9’s found anywhere. Omega-3 and 6 are essential fatty acids, not made by your body. A great source of natural energy and dietary fiber.

Ginkgo Biloba 24% Extract:
A powerful antioxidant that improves delivery of oxygen to the brain, Ginkgo Biloba benefits short-term memory, cardiovascular hand respiratory health.

Fiber & Colon Cleaners:
High pectin apple fiber helps maintain intestinal balance, cleaning the intestinal tract with 17% soluble and insoluble fibers. Pectin and natural chlorophyll both help to cleanse, detoxify, and maintain optimal intestinal and colon health.

Natural plant enzymes:
Enzymes are specialized protein molecules facilitating most of the body’s metabolic processes. Also they help deliver the specific nutrients for muscle and tissue repair, as well as supports vibrant immune function. A broad spectrum of plant enzymes to aid digestion and to promote delivery of nutrients to your bloodstream and cells.

Liver, Kidney, and digestive support:
Milk thistle (Silymarin) and Parsley juice powder

Healthy Herbs:
Ginger, red raspberry, parsley and horsetail have been added in addition to normal adaptogens to balance hormones and improve digestion

Other Essential Ingredients:

Yucca, watercress and carrot juice powder all help joint conditions and relax the nervous system. Enzymes are added to eliminate gaseous reactions and prevent allergic reactions. Stevia is used to enhance flavor

Supplement Facts:

Serving Size: About 1 Tbsp. (9.4 g) 
Servings per Container: About 30 
Amount Per Serving  % DV 
Calories 50  

Total Fat  1 g  2.5%
Saturated Fat  0 g  0%
Cholesterol 0 mg  0%
Sodium 51 mg  1.88%
Potassium 28 mg 0.75%
Total Carbohydrate  6 g  2.5%
Dietary Fiber  2 g  7.52%
Sugars 1 g  *
Protein 3 g  5%

Vitamin C  400 mg  667%
Calcium  40 mg  4%
Iron 1.5 mg  8.4%
Nutrient Rich Super Foods     
Certified Organic Barley Grass Juice Powder  1200 mg  *
Certified Organic Spirulina Powder  600 mg  *
Chlorella-Cracked Cell  200 mg  *
Spinach Powder with Octacosanol, Triaconsanol, Hexacosanol, Tetracosanol Proprietary Blend  85 mg  *
Non-Dairy Probiotic Cultures Min. Organisms (At MFG) 8.5 Billion Units     
Lactobacillus Rhamnosus    *
Lactobacillus Acidophilus and Bulgaricus    *
Bifidobacterium Longum and Breve    *

Antioxidants    
Vitamin E (Natural d-Alpha Tocopheryl Succinate)  100 IU  334%
Grape Seed (95% Proanthocyanidins)  30 mg  *
Ginkgo Biloba (24% Ginkgo Flavoglycosides 6% Terpene Lactones)  10 mg  *
Antioxidant Proprietary Blend  1280 mg   
Acerola Berry Juice Powder (natural source of Vitamin C)    *
Bioflavonoids (Citrus)    *
Silymarin (Milk Thistle 80% Extract)    *
Green Tea (60% Polyphenols, 40% Catechins)    *
Rutin   *
Adaptogenic and Metabolic Herbs Proprietary Blend  1690 mg   
Red Raspberry Powder    *
Parsley Juice Powder    *
Ginger Powder (Freeze Dried)    *
Horsetail Stem Powder    *
Royal Jelly (5% 10-HDA)    *
Licorice Root Powder    *
Eleuthero Root Extract    *
Suma (Pfaffia Paniculata)    *
Astragulus Membranicus    *
Damiana   *
Echinacea Augustifolia (Extract 5% Echinacoside)  35 mg  *
Natural Fibers Proprietary Blend  1933 mg   
Lecithin Powder 99% Oil Free (Non-GMO)    *
Apple Pectin  1780 mg  *
Apple Fiber    *
Certified Organic Flax Seed Meal    *
Harmonizing and Support Herbs Proprietary Blend  1170 mg   
Yucca Juice Powder    *
Watercress Juice Powder    *
Carrot Juice Powder    *
Certified Organic Beet Juice Powder    *
Nova Scotia Dulse    *
Cactus Powder    *
Aloe Vera (Freeze Dried)  450 mg  *
Natural Plant Enzymes  200 mg  *
Protease, Lipase, Amylase and Cellulase     

The Fitness Underground-Los Angeles
http://www.thefitnessunderground.com

Have a question? Ask a Certified Personal Trainer:
info@thefitnessunderground.com

Daily Reflection: True Friends (An important part of a healthy, happy and balance lifestyle)


Even though I haven't seen you in a while, I often think about you and I imagine all your expressions.

Even though I haven't spoken to you recently, many times I hear your thoughts.

I've realized that real and true friends must not always be together in a physical sense, for we are connected by an amazing and powerful inner-spirit. It is the feeling of oneness, when distant that proves a lasting.

Some times, I think we through around the word "friend" too lightly. I think there is a distinct difference between an acquaintance and a friend. Both relationships have value, but the connection or bond with a friend should never be confused. To me a friend, is more like a family member without the blood connection.

True friends are the ones who never leave your heart, even if they leave your life for a while. Even after years apart, you pick up with them right where you left off. Even in passing, they're never out of your life, because their spirit is alive in your heart forever.

A true friend is someone who knows the song in your heart and can sing it back to you when you have forgotten the words. The most beautiful discovery true friends make is that they can grow separately without growing apart.

True friendship isn't about being there when it's convenient; it's about being there when it's not. Sometimes being a friend means mastering the art of timing. There is a time for silence. There is a time to let go and allow people to hurl themselves into their own destiny, most importantly there is a time to prepare to pick up the pieces when it's all over.

Through out your life’s journey, you meet people who forget you. You forget people you meet. But sometimes you meet those people you can't forget. Those are your true 'friends. A true friend is someone who thinks you are a good person even though they know you are not perfect.

True friends learn to disagree with out being disagreeable, the two of you have discovered and mastered the fine art of getting along- whether it be business, a relationship, or life itself.

With a true friend, when you forgive, you in no way change the past - but you sure do change the future.

Tell a friend how much you love them today, with a true friend, all you will have to do is look into their eyes and smile!

1. The Worst Food in America of 2009

Baskin Robbins Large Heath Bar Shake
2,310 calories
108 g fat (64 g saturated fat, 2.5 g trans fats)
266 g sugars

Let's look at America's Worst Food in numbers:

73: The number of ingredients that go into this milkshake.
66: The number of teaspoons of sugar this drink contains.
11: The number of Heath Bars you would have to eat to equal the number of calories found in one Baskin Robbins Large Heath Bar Shake.
12: The average number of minutes it takes to consume this drink.
240: The number of minutes you'd need to spend on a treadmill, running at a moderate pace, to burn it off. 

Eat This Instead! (and ask for two spoons)
2-Scoop Hot fudge Sundae
Chocolate and Vanilla
530 calories
29 g fat (19 g saturated fat)
52 g sugars

2. Worst Pasta of 2009

Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce
2,430 calories
128 g fat
207 g carbs
5,290 mg sodium
       
With three times your recommended daily intake of saturated fat and two days’ worth of salt, these ain’t your mama’s meatballs (at least we hope not). This dish debuted on last year’s list, but there’s no other pasta that delivers this bad of a blow.

Eat This Instead!
Simple Salmon
590 calories
40 g fat (6 g saturated fat)
1,390 mg sodium

3. Worst Starter of 2009

Uno Chicago Grill Pizza Skins (full order)
2,400 calories
155 g fat (50 g saturated)
3,600 mg sodium
 
This appetizer is like eating a Large Domino’s Hand-Tossed Sausage Pizza! Would you ever think of saying to a waiter: “Why don’t you start us off with a large meat pizza?” If you’re ordering for a party of more than 5 it might be OK, but for smaller groups, it's tilting toward gluttony gone wild. Order the Thai Vegetable Pot Stickers instead—the only item carrying fewer than 800 calories.
   
Eat This Instead!
Chicken Lettuce Wraps
390 calories
21 g fat (3 g saturated)
960 mg sodium

4. Worst Pizza of 2009

Uno Chicago Grill Chicago Classic Deep Dish Pizza
2,310 calories
162 g fat
123 g carbohydrates
4,470 mg sodium

A horrific 228 percent of your daily allowance of fat and 167 percent of your daily sodium intake.

Eat This Instead!
Cheese and Tomato Flatbread Pizza (individual)
and a House Side Salad
with Fat-Free Vinaigrette
755 calories
30 g fat (17 g saturated fat)
1,815 mg sodium

5. Worst Ribs of 2009

Outback Steakhouse Baby Back Ribs (full rack)
2,260 calories
(no other nutritional information available)

Let’s be honest: Ribs are rarely served alone on a plate. When you add a sweet potato and Outback’s Classic Wedge salad, this meal is a 3,340-calorie blowout. 

Eat This Instead!
Prime Minister’s Prime Rib with Fresh Veggies and Sweet Potato
730 calories
39 g fat
65 g carbohydrates

6. Worst Chicken Entrée of 2009

Romano’s Macaroni Grill Primo Chicken Parmesan
2,220 calories
148 g fat (53 g saturated fat)
4,440 mg sodium
126 g carbohydrates
       
“Primo” refers to something that’s the greatest of its kind. Sure, if the ranking is based on the ability to deliver unnecessary calories and fat—this glorified chicken breast is great at that.

Eat This Instead!
Pollo Magro
330 calories
5 g fat (1 g saturated fat)
770 mg sodium

7. Worst Sandwich of 2009

Quizno’s Tuna Melt (large)
2,090 calories
175 g fat (31 g saturated fat, 2.5 g trans fats)
2,190 mg sodium

This sandwich puts tuna’s healthy reputation on the line. A large homemade sandwich would likely provide one-fourth of the calories.
       
Eat This Instead!
Small Honey Bourbon Chicken on Wheat Bread
310 calories
4 g fat (1 g saturated fat)
920 mg sodium

8. Worst Burger of 2009

Chili’s Smokehouse Bacon Triple-The-Cheese Big Mouth Burger with Jalapeno Ranch Dressing
2,040 calories
150 g fat (53 g saturated)
110 g protein
4,900 mg sodium
 
You know this burger's in trouble when it takes more than 20 syllables just to identify it. If you think the name’s a mouthful, just wait until the burger hits the table. You’ll be face to face with two-and-a-half day’s worth of fat—a full third of which is saturated. To do that much damage with roasted sirloin, you’d have to eat about eight 6-ounce steaks. It’s nearly three days’ worth of saturated fat.

Eat This Instead!
Old Timer Burger on a Whole Wheat Bun
420 calories
27 g fat (10 g saturated fat)
670 mg sodium

9. Worst Mexican Entrée of 2009

Chili’s Buffalo Chicken Fajitas with The Works (Ranch Dressing, Guacamole, Sour Cream, Cheese, and Pico de Gallo + 4 tortillas)
1,730 calories
117 g fat (31 g saturated fat)
5,690 mg sodium

Here are a few offenders to choke on: fried chicken, Buffalo sauce, blue cheese, ranch dressing, and sour cream. All make this the sodium equivalent of single-handedly downing three and a half baskets of Chili's bottomless tostada chips or eating 3 ½ pounds of salted peanuts. Add rice and beans, and you've just ordered 3 days' worth of sodium and an entire day of calories.

Eat This Instead!
Chicken Fajita Pita
450 calories
17 g fat (3 g saturated fat)
1,750 mg sodium

10. Worst Chinese Entrée of 2009

P.F. Chang’s Tam’s Noodles
1, 678 calories
93 g fat (17 g saturated fat)

You’d have to eat 42 Krispy Kreme Glazed Doughnut Holes to match the fat content in these noodles.

Eat This Instead!
Ginger Chicken and Broccoli
660 calories
26 g fat (3.5 g saturated fat)
45 g carbohydrates

11. Worst Surf and Turf of 2009

T.G.I. Friday’s NY Strip & Shrimp
1,660 calories
(no other nutritional information available)

Diversity on your plate is usually a good thing, but not with this entrée. It has more calories than three Big Macs. Add variety with healthy sides like a house salad or Friday’s broccoli instead.

Eat This Instead!
Half Rack of Ribs
500 calories
18 g fat
650 mg sodium

12. Worst Dessert of 2009

Romano’s Macaroni Grill Dessert Ravioli
1,630 calories
74 g fat
33 g saturated fat
1150 mg sodium
223 g carbohydrates

Would you eat a Quarter Pounder for dessert? How about four? That’s how many it takes to match to calorie-load of this decadent dish.  It’s the quickest way to ruin what may have been a sensible dinner.

Eat This Instead!
Italian Sorbetto with Biscotti
330 calories
4 g fat
0 g saturated fat
80 mg sodium
71 g carbohydrates

13. Worst Fish Entrée of 2009

Outback Steakhouse Atlantic Salmon (9 oz)
1,640 calories
(no other nutritional information available)

Salmon is normally a healthier alternative to loaded burgers and creamy pastas, but this dish—with as many calories as 35 Chicken McNuggets—isn’t one of those substitutes.
       
Eat This Instead!
Half an Order of Shrimp on the Barbie with Bread
330 calories
21 g fat
32 g carbohydrates

14. Worst Breakfast of 2009

Bob Evans Stacked and Stuffed Caramel Banana Pecan Hotcakes
1,543 calories
77 g fat (26 g saturated; 9 g trans)
2,259 mg sodium
198 g carbs
109 g sugars

It’s not a good sign when it takes you nearly five seconds to spit out the name of your breakfast. This bad boy packs in more than 75 percent of your calories for the day, along with more sugar and fat than nine glazed Dunkin’ Donuts, and nearly as much sodium as five Bloody Marys. That’s why it’s back on our list of the 20 Worst Foods in America again this year.
 
Eat This Instead!
3 Scrambled Egg Beaters with 2 slices of bacon and fresh fruit
314 calories
19.5 g fat (5 g saturated)
700 mg sodium
21 g carbs
18 g sugars

15. Worst Salad of 2009

T.G.I. Fridays Pecan Crusted Chicken Salad
1,360 calories
Fat: unknown (The company refuses to disclose the nutritional content of the food they’re serving you.)
Sodium: unknown
   
Turns out Friday’s monster salads aren’t much better than their burgers. Six out of the seven we analyzed topped out with more than 900 calories, which means that lunchtime can be the start of something big—namely, your belly.

Eat This Instead!
Cobb Salad
590 calories
Fat: unknown (The company refuses to disclose the nutritional content of the food they’re serving you.)
Sodium: unknown

16. Worst Fast-Food Chicken Meal of 2009

Dairy Queen 6-Piece Chicken Strip Basket
1,270 calories
67 g fat (11 g saturated fat)
2,910 mg sodium

The strips deliver more grams of fat than four DQ Homestyle Burgers, and nearly 300 more calories than a Large Strawberry CheeseQuake Blizzard.

Eat This Instead!
Grilled Chicken Salad
with Fat-Free Italian Dressing
280 calories
11 g fat (5 g saturated)
1,550 mg sodium

17. Worst Kids' Meal of 2009

Chili’s Pepper Pals Country-Fried Chicken Crispers with Ranch Dressing and Homestyle Fries
1,110 calories
82 g fat (15 g saturated)
1,980 mg sodium
56 g carbohydrates

Most kids, if given the choice, would live on chicken fingers for the duration of their adolescent lives. If those chicken fingers happened to come from Chili’s, it might be a pretty short life. A moderately active 8-year-old boy should eat around 1,600 calories a day. This single meal plows through 75 percent of that allotment. So unless he plans to eat carrots and celery sticks for the rest of the day (and we know he doesn’t), find a healthier chicken alternative.

Eat This Instead!
Pepper Pals Grilled Chicken Platter with Cinnamon Apples
350 calories
11 g fat (3 g saturated)
870 mg sodium
38 g carbohydrates

18. Worst "Healthy" Sandwich of 2009

Blimpie Veggie Supreme (12”)
1,106 calories
56 g fat (33 g saturated fat)
2,831 mg sodium
96 g carbohydrates

Sure, a Veggie Supreme sandwich sounds healthy, but this foot-long comes with three different kinds of cheese, and it’s drenched in oil.

Eat This Instead!
Grilled Chicken Sub (6” regular) and Seafood Salad
456 calories
10 g fat (2 g saturated fat)
1,260 mg sodium

19. Worst Supermarket Meal of 2009

Marie Callender’s Creamy Parmesan Chicken Pot Pie
1,060 calories
64 g fat (24 g saturated fat)
1,440 mg sodium

Marie Callender’s perpetrates the ultimate sleight of hand here: the nutrition information says this medium-size entrée has two servings, but honestly, when have you ever split a potpie? Lard-strewn pastry tops and cream-based fillings are the lowest common denominators of the nutritionally nefarious potpie, and this one, with an ingredient list that reads like an O-Chem final, beats out dozens of horrendous iterations to earn this special place on our list.

Eat This Instead!
Marie Callender’s Oven Baked Chicken (369 g)
320 calories
12 g fat (3 g saturated)
990 mg sodium

20. Worst Breakfast Sandwich of 2009

Hardee’s Monster Biscuit
710 calories
51 g fat (17 g saturated)
2,250 mg sodium
37 g carbohydrates
 
When they say “Monster,” they mean it. This 700-calorie behemoth should be enough to scare anyone: It contains nearly a full day’s worth of sodium and saturated fat. Instead, try the Sunrise Croissant with Bacon. It’s not exactly diet-friendly, but if you’re stuck at Hardee’s, it’s a way to escape without too much damage.
 
Eat This Instead!
Hardee’s Sunrise Croissant with Bacon
450 calories
29 g fat (12 g saturated)
900 mg sodium
28 g carbs

GOOD HEALTH IS THE GREATEST GIFT WE ARE GIVEN IN LIFE. ONE THAT WE SHOULD REMAIN MINDFUL OF EVERY DAY, ONE THAT WE SHOULD ALWAYS BE GRATEFUL FOR AND ONE WE SHOULD NEVER, EVER... TAKE FOR GRANTED!

The Fitness Underground-Los Angeles
http://www.thefitnessunderground.com

Have a question? Ask a Certified Personal Trainer:
info@thefitnessunderground.com

Another New Year is upon us and with that comes another golden opportunity to reflect on the past year and then focus our attention and energies on moving into the New Year, heading in the right direction.

Although it’s a shame to me that for many of us, we have to wait until a milestone such as a new year to make or implement (positive) changes in our lives, but with that said, the importance is that steps are being taken and positive change is being made.

Personally, I truly believe in living in the “Here and Now”, staying in the present moment, rarely looking back and stopping to dwell on the past, but with a start to a new year, it seems to be the perfect time-mark for some serious reflection and soul searching.

I think at times it’s important to look back to see where you’ve been to aide in seeing where you are going. A new year brings healthy closure from the past and hope for the brighter future.

______________________________________________________________________________

A New Year's Eve Reflection: 12/31/2008

The paradox of our time in history is that we have taller buildings but shorter tempers, wider freeways, but narrower viewpoints. We spend more, but have less, we buy more, but enjoy less. We have bigger houses and smaller families, more conveniences, but less time. We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom. We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often.

We've learned how to make a living, but not a life. We've added years to life not life to years. We've been all the way to the moon and back, but have trouble crossing the street to meet a new neighbor. We conquered outer space but not inner space. We've done larger things, but not better things.

We've cleaned up the air, but polluted the soul. We've conquered the atom, but not our prejudice. We write more, but learn less. We plan more, but accomplish less. We've learned to rush, but not to wait. We build more computers to hold more information, to produce more copies than ever, but we communicate less and less.

These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships. These are the days of two incomes but more divorce, fancier houses, but broken homes. These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill. It is a time when there is much in the showroom window and nothing in the stockroom. A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete.

Remember, spend some time with your loved ones, because they are not going to be around forever. Remember, say a kind word to someone who looks up to you in awe, because that little person soon will grow up and leave your side. Remember, to give a warm hug to the one next to you, because that is the only treasure you can give with your heart and it doesn't cost a cent.

Remember, to say, "I love you" to your partner and your loved ones, but most of all mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you. Remember to hold hands and cherish the moment for someday that person will not be there again. Give time to love, give time to speak, and give time to share the precious thoughts in your mind.

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”

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If you have any questions please feel free to ask a trainer!
Contact Us at: info@thefitnessground.com

Visit The Fitness Underground-Los Angeles at: http://www.thefitnessunderground.com
 

Having been a seasoned certified personal trainer in the Los Angeles area for some time, I often have the opportunity to talk with people about their likes and dislikes, the pros and cons in regard to fitness programs. I’ve always considered these conversations to be very valuable feedback and over the years, it’s become an endless personal research project for me. I listen intently, then process the information I am given and use it daily to become a better, more aware personal trainer for myself and my cherished clients. As a result of countless conversations with people both in and outside of the gym, males and females of all ages and fitness levels, the one thing that always seems to come up in conversation is the fact that most people really seem to struggle with their cardio workouts. Staying motivated, engaged and reaching plateaus being the most key issues.

Unlike a basic weight-training program, a sound cardio program is best done almost every day.  My recommendation to most clients is to participate in a quality aerobic activity 4-5 days a week, for a minimum of 35 minutes per session. People have to realize that a cardio conditioning-program is something we all “have to” carry out with vigilance, because the health benefits, both physical and mental are enormous! Our lives truly depend on it.

I think the biggest problem most people have regarding a cardio workout is simply boredom. At the gym, I often see that the majority of people are creatures of habit and do the same aerobic workout day in and day out. It’s no wonder that most of these people are bored out of their minds, dread their cardio workout and lack motivation and drive. Not only is this practice bad for their mental state, doing the same workout, at the same intensity level and the same time duration over and over again will put you in a serious fitness rut (physically and mentally). This practice will also greatly inhibit any real fitness gains and in addition, may increase the risk of possible injury down the road.

To achieve fitness gains the body must continuously be tricked or fooled by changing or mixing things up in your workout. You have to keep the body guessing at all times. You can never let the body get too comfortable; it needs to be shocked and surprised.

In a gym workout, you can simply and very effectively shake things up by performing a different type of exercise. For example, one day take an aggressive spin on a lifecycle bike, the next a run or power-walk on a treadmill, the following day a strong stair climber session and so on. Today, alternating pieces of workout equipment is a snap in most fitness clubs. There are so many cool options available to us. (Keep in mind that you can also mix things up weekly. One week use the treadmill for your cardio sessions, the next week the bike etc). This type of training method is not only fun and keeps your mind engaged it also gives you an opportunity to rest and use different muscle groups which will help prevent sprains and over-use injuries. Doing the “same old-same old” is never fun.

You can also mix things up by changing the duration, or time you exercise. One day do a more basic 35-minute cardio workout, the next day really challenge yourself and do a 50-60 minute cardio workout. Challenge is a good thing (always do it safely, it’s a huge benefit to have a personal trainer to work with); you will find the benefits will be more then just physical but mental as well. Reaching goals or completing a challenge, in this case - a tough workout, has many positive mental effects. The sense of accomplishment is great, be it in the boardroom, at home, the athletic field or gym.

Another way to mix things up is to change or alter your workout intensity. You can increase the level of intensity for the entire length of your cardio workout session from day to day (one day hard, two days normal, one day hard, etc.) or use a method used by many athletes called interval training. I often refer to this training method as “adding a cardio blast to your workout.” To explain this, I will reference a treadmill and power walking. To boost the workout intensity, you can either increase your speed or pace (in regards to walking) or you can increase the treadmills incline. These two methods are effective means of increasing your workout intensity. You can use one or the other, or even both depending on your current fitness level and goals. So walk for ten minutes, then increase the incline for five minutes, lower it for five minutes and increase the speed for five minutes and so on. As you can see there are endless combinations available, just don’t stay at the same pace (speed) or incline for the entire workout. Break things up and don’t be afraid to push yourself; breathe hard and break out into a good sweat (you will feel so good when you’ve completed your workout). (Providing that you do not have any health limitations or concerns. One should always consult the advice of their medical provider before starting a new workout program). Monitor your heart rate if the machine you are using is equipped or buy yourself a more accurate heart-rate monitor; watch the rise and fall of your heart rate as you increase and decrease the intensity. You will see your recovery heart rate change (the rate will lower faster after max effort) and as you get in better shape you will notice that at max effort (high intensity), your heart rate is now beating slower. 

 Listening to music is also a great way to keep you from falling into a cardio workout funk. Something up-beat with a driving groove will keep you happy and moving for sure. My personal gym iPod is loaded with a variety of fitness inspiring grooves, from old school funk and disco, to rock, hip-hop and club music. It’s best to have something to fit your every mood. Again, helping to mix things up.

A serious word of advice from a personal trainer: definitely leave the magazines, books, scripts (if you live in the City of Angels), cell phones, PDA’s, etc. at home or in your locker. Bottom line is, if you can use any of the above while doing your cardio workout, you are wasting your time at the gym and certainly not working hard enough. Unfortunately, the only person you are fooling is yourself. Your time is valuable, so if you are going to make the effort to go to the gym, use your time wisely. Why not make the most of it? Don’t cheat yourself.

Another way to get you out of a cardio fitness funk is as simple as buying yourself something new. Be it a new workout outfit or a new pair of running shoes, it’s amazing the strong psychological effects something so simple has. At the risk of sounding vain, if you look good, you feel good and if you feel good, you will get the most out of your workout.

So get up, get out and get moving! Start experiencing the benefits of good health, which is without doubt, the greatest gift we are given in life. It’s never too late.
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While it’s easy to associate yoga with pretzel-like contortions, the practice can also enhance your intimate encounters. We already know that Yoga can increase flexibility, give you better muscle tone and relieve stress, but did the possibility of better sex ever cross your mind? (Yes, you heard me right) While it’s easy to see how the physical benefits of greater flexibility and strength can be a boost in the bedroom, the benefits go way beyond that.

Yoga has profound effects, both physically and emotionally. It energizes the body, calms the mind and sets your spirit soaring. Sound familiar? The intimacy of sexual union creates the same response. This is not by mere coincidence. Both are deeply sacred acts. And when treated as such, an amazing shift in consciousness occurs.

The practice of Yoga gets you out of your head and into your body. Quieting your mind and shifting your awareness to subtle sensations in your body.  The true essence of Yoga practice is to offer your heart to your practice – completely. Allowing yourself to feel comfortable and safe as you enter vulnerable poses. As your practice deepens, you peel away the layers of insecurities and self judgement and come to a place of acceptance and self love. As you evolve into your true self, letting go of self imposed limitations, this can’t help but transfer to your life outside the Yoga studio, particularly your intimate life.

As you increase your ability to quiet your mind and tune into your body, you will be better able to tune into your partner – both spiritually and sexually. Increasing your awareness and sensitivity will enhance your pleasure and the experience takes on a whole new dimension.

Yoga teaches you to focus on how you feel…
Yoga calms your mind, bringing your attention away from the interferences of thoughts, judgments, attachments and anxieties and brings you to a place of inner peace and inner strength. You become more receptive to both yourself and your mate.

So, the next time you’re in Yoga class, really experience each breath, each movement, with all of your senses. Listen to your body. Offer yourself , your heart, completely. Reap all of the rewards of your practice. Life becomes a richer experience when you do.

Namaste,

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If you have any questions please feel free to ask a trainer!
Contact Us at: info@thefitnessground.com

Visit The Fitness Underground-Los Angeles at: http://www.thefitnessunderground.com

Meditation in Motion – The Ancient Chinese Art of Tai Chi

Observing a Tai Chi practitioner as they go through a combination of slow, relaxed and graceful movements (sometimes also called forms or postures) is one of the most beautiful things to sit and take in. Watching them, as they move in an almost hypnotic and controlled slow motion flow (which almost seems effortless) while in a meditative state is truly fascinating and somewhat mysterious. As an accomplish Martial Artist and a Certified Personal Trainer, I have always been drawn to and very intrigued by this ancient Chinese Mind-Body art of Tai Chi.

Although it is actually hard to pinpoint the exact date that Tai Chi originated, it is thought to have been developed around the 12th century A.D. in China. In the beginning, the practice of Tai Chi was originally intended as a means of self-defense, a martial art form (Tai Chi Chuan) but over time people became very aware of the many health benefits of the practice of Tai Chi.

Like other mind-body practices such as Yoga, one of the major benefits of Tai Chi practice is stress relief. Not only does Tai Chi’s controlled breathing and flowing, graceful movements help quiet and clear the mind, it also relieves built up tension throughout your entire body. As your mind focuses on being in the “present moment,” a state of immense relaxation takes command. The real world is quickly left behind and the wonderful feeling of calm is present; you will carry this with you long after your Tai Chi session has ended. You will be rejuvenated, refreshed and as I like to say, repaired.

Tai Chi also increases muscle strength and greatly improves balance and agility. It develops over-all coordination, reduces anxiety and depression, increases alertness during the day and improves the quality of sleep at night. The regular practice of Tai Chi can also reduce high blood pressure, improve cardiovascular fitness, endurance and relieves many types of chronic pain. Tai Chi is practiced by many for exercise as well as for health management and can be done by just about anyone no matter what their age or current fitness level. Being an extremely low impact activity, it’s fairly easy on the body, but being a load or weight bearing exercise, the benefits are many, for example: increased bone density and toned muscles.

As I began my study and practice of both Tai Chi and Yoga, I was amazed of the many similarities there are between both art forms and practices. There are many different styles in both art forms, but their paths cross continually (Tai Chi originating from China and Yoga from India) and the mind and body seem to wind up in the same place. I often think that there must have been an amazing energy flow or life force in that part of the world at one time, since many of the healing and martial arts practiced today have surfaced throughout those lands.

Tai Chi, roughly translated means “balance of the opposing forces of nature or internal martial art.” As we are not clear on the date that Tai Chi originated, the accounts of its deep history fluctuates greatly, as with many martial arts, a lot of the Tai Chi history was never recorded in word form, but rather it was passed on by word of mouth, from generation to generation, from master to student.

The one person whose name surfaces frequently and who is said to be one of the innovators is a 12th century, Chinese Taoist Monk named Chang-San-Feng.
History states that this Taoist Monk had observed five very different animals in nature, the Tiger, Dragon, Leopard, Snake and Crane. He then created a set of movements, forms or exercises to imitate the movements of the animals he observed and studied. The most basic form of Tai Chi incorporates 13 simple movements, while more comprehensive styles of Tai Chi are made up of dozens of forms, postures or movements.

In Tai Chi, the practitioner’s relaxed body is in almost constant motion, one graceful movement flows seamlessly into the next as their minds are calm, clear of any distractions, totally focused and their breathing is deep, rhythmic and controlled. It’s clearly, meditation in motion.

There are several components that make up Tai Chi, the Physical, the Mental and the Spiritual. Chinese philosophy is deeply rooted in Tai Chi, without getting to into it, one of the better known concepts that applies to Tai Chi, is Yin and Yang. These are the two principles that are believed to make up the Universe. Yin and Yang are opposites of each other and should always be kept in balance. Yin and Yang are used to describe how opposing forces are bound together, inter-connected, inter-wined. (female/male, light/dark, high/low, soft/hard). Yin is characterized as female; soft, diffused, tranquil, wet, slow, liquid and associated with feminine, birth and with night. Yang by contrast is: hard, fast, solid, dry, aggressive, hot and associated with masculinity and daytime. There is a beautiful saying, “Life is the Blended Harmony and Perfect Balance of Yin and Yang.”

As I mentioned before Tai Chi is within reach for everyone. You don’t have to be an advanced athlete, in perfect shape or young in age. Everyone from kids, teens, adults and seniors can reap the benefits that Tai Chi has to offer and enjoy the experience. Since Tai Chi emphasizes technique over strength, women should have no fear.

With Tai Chi there is no costly equipment to purchase, no special clothing or footwear to buy. Tai Chi can be done inside or out, by your self or in a group. Many people’s first Tai Chi experience is via an instructional DVD in the comfort of their own living room. This is fine if it’s a tape with high production value and if it’s the only thing available to you for whatever reason, there are some great DVD’s available today.

However, if you are fortunate to have the means, there is really no replacing taking a “face to face” class with a qualified teacher. Especially in the beginning, an instructor can easily guide you through the movements and make any necessary and important adjustments needed, this way you are learning the correct movements and breathing, rather then developing bad habits, which are sometimes hard to break later down the road. Some people start out with the DVD and once hooked move quickly to a class.

Some people enjoy the social aspect of a class-environment, while others prefer to practice alone in their own private setting. Finding a qualified teacher/instructor is easier than ever these days with the use of the Internet, whether you choose private instruction in your home or choose to attend a group class.

Although the practice of Tai Chi is considered very safe, easy on the body and is proven to promote good health, consider talking to your health care provider before starting a program. This is particularly important if you have problems with your joints, spine, lungs or heart.

So, now that you have a basic understanding in regards to the wonders of Tai Chi, go out there and experience it first hand. I’m sure it will take you no time to enjoy the peace and serenity through Tai Chi’s gentle, graceful movements while you connect the body and mind.

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If you have any questions please feel free to ask a trainer!
Contact Us at: info@thefitnessground.com

Visit The Fitness Underground-Los Angeles at: http://www.thefitnessunderground.com